Just over 8 miles this morning at the usual 5 o'clock down to the Ancholme and back including a few 2 minute PUs. Time was 1hr 10mins and felt reasonably good.
The knee was 100%, no niggles or threatened weaknesses, which must be a good sign, although I've thought that before only to have it shouting at me in certain circumstances.
Weather is looking good at the weekend, so hopefully get a run in tomorrow and a bike on Sunday - going to Mother's early on Sunday for mothers day so I might as well make it worthwhile by biking there.
This morning's run..
Friday, 28 March 2014
Thursday, 27 March 2014
Going swimmingly well.
Swimming last night. I've never been on a Wednesday before now, and they only had 2 lanes set out for us 'proper' swimmers. By proper swimmers, I mean the ones who actually swim more than one length before stopping for a chat for 10 minutes. There seems to be a lot of those.
The fast lane had a couple of younger chaps doing some training drills so it was lane 2 for me, occupied by an older guy doing some sort of side stroke. I was expecting him to be out soon enough, but he hung on in there for half an hour - don't know when he started, but he was approximately half my speed. I did 2 lengths for his one, so at my meagre pace, that just demonstrates how slow he was.
The first half I felt OK, in fact I felt more than OK, positively flying along for me although I had a few more cramps than I have been getting recently. Didn't have to stop for them though, so that's a positive. Didn't specifically drink much extra during the day, so I reckon that was a factor. It's the toes that are the worst - they cross over and are a real pain.
Did 45mins on the rollers this morning, finishing off the Alan Partridge Alpha Papa film which was very entertaining. I did a 12 minutes PU intending to reach Z4, but although I got up there (141 is the lower end) couldn't sustain it and teetered around the high 130's for most of the effort.
The fast lane had a couple of younger chaps doing some training drills so it was lane 2 for me, occupied by an older guy doing some sort of side stroke. I was expecting him to be out soon enough, but he hung on in there for half an hour - don't know when he started, but he was approximately half my speed. I did 2 lengths for his one, so at my meagre pace, that just demonstrates how slow he was.
The first half I felt OK, in fact I felt more than OK, positively flying along for me although I had a few more cramps than I have been getting recently. Didn't have to stop for them though, so that's a positive. Didn't specifically drink much extra during the day, so I reckon that was a factor. It's the toes that are the worst - they cross over and are a real pain.
Did 45mins on the rollers this morning, finishing off the Alan Partridge Alpha Papa film which was very entertaining. I did a 12 minutes PU intending to reach Z4, but although I got up there (141 is the lower end) couldn't sustain it and teetered around the high 130's for most of the effort.
Wednesday, 26 March 2014
Dog day.
A spare hour yesterday evening, so round the usual 7+ miles with a few PUs included. Felt really good for no apparent reason, with no niggles, aches or pains.
However, woke in the early hours with a sore knee. I must have slept on it in a funny way because it was very painful - as if it needed to be straightened out.
Did the same route this morning and didn't feel good at all. Only did one longer PU - about 10 minutes, but the knee was fine, so I feel better about that.
HR monitor needs a tighten up - it kept slipping down, eventually ending up as a belt. Interestingly this still registered a heartbeat although it appeared to be well over what I would expect for that pace so I can only assume it was picking up heart rate + something else.
About a mile from home last night I nodded politely to a couple of walkers with a small pug type dog. It ran after me and nipped my heels ever so slightly so I kicked it away as I ran along with the bloke shouting "He won't hurt you". Hmm, not prepared to take that chance, but I don't think they were impressed that I kicked their dog.
However, woke in the early hours with a sore knee. I must have slept on it in a funny way because it was very painful - as if it needed to be straightened out.
Did the same route this morning and didn't feel good at all. Only did one longer PU - about 10 minutes, but the knee was fine, so I feel better about that.
HR monitor needs a tighten up - it kept slipping down, eventually ending up as a belt. Interestingly this still registered a heartbeat although it appeared to be well over what I would expect for that pace so I can only assume it was picking up heart rate + something else.
About a mile from home last night I nodded politely to a couple of walkers with a small pug type dog. It ran after me and nipped my heels ever so slightly so I kicked it away as I ran along with the bloke shouting "He won't hurt you". Hmm, not prepared to take that chance, but I don't think they were impressed that I kicked their dog.
Tuesday, 25 March 2014
When you've gotta go...
Sunday's weather curtailed the planned brick session and limited me to a run. The wind was a slightly westerly for the first time in many months, so I set to and burnt the huge pile of cuttings, old hay etc. This took me all morning, and by the time I was ready to get out again it started to rain.
Not that I'm a fair weather rider (well, not much anyway), but there's plenty of time for that when the sun comes out, so I donned the running gear and got out for a 10 miler. The rain actually held off until about 5 miles, when it decided to hail and blow a gale, luckily it wasn't for long.
It was when I was approaching our village when the tummy started to complain a bit. It was more than likely the bumper handful (or 2) of cashews and raisins consumed just before I started out that had percolated through my system, wanting to see the light of day faster than I expected. Knowing this feeling, I knew I had to hold on until I was out the other side of the populated area and down our lane where hopefully there were no dog walkers. I had to walk a couple of times and concentrate on the job in hand (well, not in hand of course), and made it to the other side. I was about half way to the first field gateway when the nut/fruit mix decided it could not hold on any longer, had to quickly skip to the verge and pull my best Ron Hills down before a torrent......no more details please (ed).
Suffice to say, the last 2 miles were much faster.
Not that I'm a fair weather rider (well, not much anyway), but there's plenty of time for that when the sun comes out, so I donned the running gear and got out for a 10 miler. The rain actually held off until about 5 miles, when it decided to hail and blow a gale, luckily it wasn't for long.
It was when I was approaching our village when the tummy started to complain a bit. It was more than likely the bumper handful (or 2) of cashews and raisins consumed just before I started out that had percolated through my system, wanting to see the light of day faster than I expected. Knowing this feeling, I knew I had to hold on until I was out the other side of the populated area and down our lane where hopefully there were no dog walkers. I had to walk a couple of times and concentrate on the job in hand (well, not in hand of course), and made it to the other side. I was about half way to the first field gateway when the nut/fruit mix decided it could not hold on any longer, had to quickly skip to the verge and pull my best Ron Hills down before a torrent......no more details please (ed).
Suffice to say, the last 2 miles were much faster.
Saturday, 22 March 2014
Route Planner
3hrs 47mins this morning on the bike (not running, that would be silly). Tried to stay headwind until Lincoln, going in via Cherry Willingham which I have never ridden or driven before. Went through to Burton Road and came back via Hemswell with a nice wind behind me and the sun stayed out for most of it.
Felt pretty good apart from the lactic acid building up now and again with an average speed of 17.3mph. Hopefully that will not be as bad come July. Should get a run in tomorrow.
Felt pretty good apart from the lactic acid building up now and again with an average speed of 17.3mph. Hopefully that will not be as bad come July. Should get a run in tomorrow.
Friday, 21 March 2014
Early Shifts.
Yet another early start - that's 5 days getting up at 4:30a.m., and don't feel too knackered surprisingly enough.
Knocked out an hours run with 3 x PUs and felt OK. The shorter, regular runs definitely help with running form because as soon as I slip back into the old shuffling pace my knee starts to complain.
The hour took me up to the planned 3:15 running for the week, so I'll overshoot that when I do a bit more at the weekend, but only one swim session so I need to overdo something to compensate. It's meant to be a 9:50 week but due to the previous 2 x low weeks I need to go over the plan.
Weekend weather looks reasonable but cooler so I should get some decent biking miles probably on Sunday. If I feel really keen, it will be a lap round the 26 mile Brigg/Brandy Wharf loop with a 7 mile brick session tomorrow.
Knocked out an hours run with 3 x PUs and felt OK. The shorter, regular runs definitely help with running form because as soon as I slip back into the old shuffling pace my knee starts to complain.
The hour took me up to the planned 3:15 running for the week, so I'll overshoot that when I do a bit more at the weekend, but only one swim session so I need to overdo something to compensate. It's meant to be a 9:50 week but due to the previous 2 x low weeks I need to go over the plan.
Weekend weather looks reasonable but cooler so I should get some decent biking miles probably on Sunday. If I feel really keen, it will be a lap round the 26 mile Brigg/Brandy Wharf loop with a 7 mile brick session tomorrow.
Thursday, 20 March 2014
By the dawns early light.
Week 12, and I managed to get back in the pool for a swim on Monday. Felt pretty out of sorts for the first 30 or so, but with a bit of concentrating on my stroke etc it felt much better and finished off feeling good for the 2.5K. Looks like I'll miss Thursdays planned session, so it might be only one this week.
Tuesday saw me try my 14 day trial bike seat out on the rollers to give it one more chance before I sent it back. There was no soreness, and my usual 'can't wait to get off this bike' at 45 mins didn't materialise, but when I did get off at the hour mark my left abductor (?) hurt like heck, and there's no chance of running after that. Luckily it wore off pretty quickly, but that's it, the saddle has had its last chance and its going back. Hope they don't mind the black marks on it where the dye came out of my Chinese bibs. 1001 Troubleshooter didn't get it clean.
I had a bit of spare time last night, so I got an 8 mile run down to the Ancholme and back just as it was getting dark. No abductor grief, sore hamstring is sore no more and apart from the usual knee niggles around the 7 mile mark I felt good. This morning I did another hour + a bit on the rollers, finishing off watching Captain Philips. A good film, and even if only the basic bits are true it must have been a pretty horrible experience. Unusually, the film didn't portray the US Navy guys as heroes, just very, very professional, probably because it was a British director who managed to avoid the sycophantic stereotypical characters like a partisan Yank would.
Tuesday saw me try my 14 day trial bike seat out on the rollers to give it one more chance before I sent it back. There was no soreness, and my usual 'can't wait to get off this bike' at 45 mins didn't materialise, but when I did get off at the hour mark my left abductor (?) hurt like heck, and there's no chance of running after that. Luckily it wore off pretty quickly, but that's it, the saddle has had its last chance and its going back. Hope they don't mind the black marks on it where the dye came out of my Chinese bibs. 1001 Troubleshooter didn't get it clean.
I had a bit of spare time last night, so I got an 8 mile run down to the Ancholme and back just as it was getting dark. No abductor grief, sore hamstring is sore no more and apart from the usual knee niggles around the 7 mile mark I felt good. This morning I did another hour + a bit on the rollers, finishing off watching Captain Philips. A good film, and even if only the basic bits are true it must have been a pretty horrible experience. Unusually, the film didn't portray the US Navy guys as heroes, just very, very professional, probably because it was a British director who managed to avoid the sycophantic stereotypical characters like a partisan Yank would.
Monday, 17 March 2014
11th Hour
3 hours on the bike yesterday saw me reach 11 training hours for the week, and that without any swimming at all. I'll have to get some in this week, maybe tonight as a starter.
Saturday had 1:28 bike and then dragged myself out for a 45 minute run that was a tester - didn't get going at all on the run until about the half hour mark but than found my rhythm and settled down a bit. Hamstrings were a bit sore when I'd finished but didn't feel them on Sunday so nothing to worry about (I hope!).
So, 11:08 for the week against a plan of 10:15, although as stated no swimming replaced mainly by additional running. 5:40 running is good for me, my knee didn't bother me as much as on lesser weeks, so I must doing something good, probably picking my knees up a bit more and concentrating more on keeping the form. No runs longer that 1:05 probably also helped.
For this week, I need to get 2 x swims sessions in, and although it's a slightly lower plan of 9:50, I'm going to try and get more in due to the previous 2 weeks being lower than plan so don't need the 'rest week'. Although 9:50 is definitely not a rest.
It's just about light enough/warm enough to contemplate a bike to work day (40 miles each way) very soon, so I'll be making sure I have all the necessary stuff at work.
Saturday had 1:28 bike and then dragged myself out for a 45 minute run that was a tester - didn't get going at all on the run until about the half hour mark but than found my rhythm and settled down a bit. Hamstrings were a bit sore when I'd finished but didn't feel them on Sunday so nothing to worry about (I hope!).
So, 11:08 for the week against a plan of 10:15, although as stated no swimming replaced mainly by additional running. 5:40 running is good for me, my knee didn't bother me as much as on lesser weeks, so I must doing something good, probably picking my knees up a bit more and concentrating more on keeping the form. No runs longer that 1:05 probably also helped.
For this week, I need to get 2 x swims sessions in, and although it's a slightly lower plan of 9:50, I'm going to try and get more in due to the previous 2 weeks being lower than plan so don't need the 'rest week'. Although 9:50 is definitely not a rest.
It's just about light enough/warm enough to contemplate a bike to work day (40 miles each way) very soon, so I'll be making sure I have all the necessary stuff at work.
Wednesday, 12 March 2014
Still sore
MiL's funeral yesterday which was a sad day, but we gave her a good send off with standing room at the church and really nice tributes to her.
It was an early start at the crem, so I was able to do an hour and a bit of running when I got back before it was dark. Just over 7 miles with a couple of pickups to get me out of the Z2 stuff. Felt much better after the pickups and they got my HR up to over 150.
I had almost an hour on the rollers this morning, but my sore ar$e (see previous blogs) was not happy sitting down and I had to bottle it at 56 minutes. I suppose I should give it e few more days, but I need to get the biking in. I did 2 x 5 mins reps at a reasonable pace, but HR was slow to respond, only getting up to the 120s, maybe I'll have to push it a bit more next time.
I need to catch up with swimming, not been for almost 2 weeks now so I'll see how M is feeling tonight.
It was an early start at the crem, so I was able to do an hour and a bit of running when I got back before it was dark. Just over 7 miles with a couple of pickups to get me out of the Z2 stuff. Felt much better after the pickups and they got my HR up to over 150.
I had almost an hour on the rollers this morning, but my sore ar$e (see previous blogs) was not happy sitting down and I had to bottle it at 56 minutes. I suppose I should give it e few more days, but I need to get the biking in. I did 2 x 5 mins reps at a reasonable pace, but HR was slow to respond, only getting up to the 120s, maybe I'll have to push it a bit more next time.
I need to catch up with swimming, not been for almost 2 weeks now so I'll see how M is feeling tonight.
Monday, 10 March 2014
Back in business..
Back to some sort of normality this week after a few days of man flu.
I forced myself to do an hour of rollers on Thursday night, then a steady 6 mile run on Saturday leading up to a 50 mile bike yesterday in the nice Spring sunshine.
This morning consisted of an hour's run which although a struggle I feel like I'm back on track again.
Last weeks plan expected 10:30 whereas my final total was 6 hrs exactly. This left me 4.5 hrs short, but because I had a bit of time 'in the bank', I'm still 45mins up overall, so I feel slightly better because of that.
I forced myself to do an hour of rollers on Thursday night, then a steady 6 mile run on Saturday leading up to a 50 mile bike yesterday in the nice Spring sunshine.
This morning consisted of an hour's run which although a struggle I feel like I'm back on track again.
Last weeks plan expected 10:30 whereas my final total was 6 hrs exactly. This left me 4.5 hrs short, but because I had a bit of time 'in the bank', I'm still 45mins up overall, so I feel slightly better because of that.
Tuesday, 4 March 2014
Woe is me..
I have survived all winter without being struck down with disease or sickness. Until now.
Even though I did an hour on the rollers yesterday, I could tell something was brewing and my tight chest, chesty cough and sore throat progressively worse throughout the day.
So, I'm taking a couple/few/handful of days off exercising until I feel up to it. You know it makes sense, and I should be able to put in some additional time as the days lengthen and warm up.
Mind you, it was quite frosty this morning so it will be a few weeks before I'm biking into work.
Even though I did an hour on the rollers yesterday, I could tell something was brewing and my tight chest, chesty cough and sore throat progressively worse throughout the day.
So, I'm taking a couple/few/handful of days off exercising until I feel up to it. You know it makes sense, and I should be able to put in some additional time as the days lengthen and warm up.
Mind you, it was quite frosty this morning so it will be a few weeks before I'm biking into work.
Monday, 3 March 2014
Told you so..
So, as suspected, didn't get to blog yesterday and more annoyingly didn't do any exercise either. Mind you, we didn't get back home until 19:30 from a 06:00 start, then had some emptying/tidying up to do in he rain before we slumped in the lounge around 8, had a bite to eat and went to bed.
I say, didn't do any exercise, but it feels like we did - standing up all day didn't do anything for my back but I suppose it was better then being sat down all day (like today!).
Anyway, to make up for it I was out at 05:00 for an hour on the rollers trying to maintain 100+ cadence. I struggle with that high cadence stuff, not the effort but keeping the rhythm for a long time. Must try harder.
There's a good chance I'll get a swim in this evening, which I really need to given my lack of any swimming past week. I wish they did an earlier session like at 7 or similar instead of 9-10. The late start means late to bed which squeezes the amount of time available to sleep. There is a 6 o'clock session but I'll struggle to get there in time and I need to get my money's worth!
I say, didn't do any exercise, but it feels like we did - standing up all day didn't do anything for my back but I suppose it was better then being sat down all day (like today!).
Anyway, to make up for it I was out at 05:00 for an hour on the rollers trying to maintain 100+ cadence. I struggle with that high cadence stuff, not the effort but keeping the rhythm for a long time. Must try harder.
There's a good chance I'll get a swim in this evening, which I really need to given my lack of any swimming past week. I wish they did an earlier session like at 7 or similar instead of 9-10. The late start means late to bed which squeezes the amount of time available to sleep. There is a 6 o'clock session but I'll struggle to get there in time and I need to get my money's worth!
Saturday, 1 March 2014
Spring is in the air.
Yesterday (Friday) saw me out on the bike for only the second time this year. Its not that I haven't been biking, I've done over 500 miles this year on the rollers, but the weather was so good and I had a day off, so made the most of the lovely morning. Toes got cold though. Note to self - wear overshoes until April.
The rest of the day off was spent clearing out MiL's kitchen - I filled my car with bags and bags of old tins and packets of food. The oldest packet was a lemon pie mix with a sell by of 1986, but there was a rather rusty time of ox tongue (yummy!) with no sell by date, which might mean it predates the sell by regime which (I'm guessing) came in around 1980. We get the death certificate on Monday so can get planning the funeral etc. My wife is not enjoying this.
Saturday today, and I did an hour's jog round the usual route this morning. Should have done more really, but knackered from yesterday and it's been a stressful week.
Tomorrow we are filling in for daughter #1 in her catering trailer (aka burger van) at Norton Disney ODE, so there's a good chance I will a) miss a day's exercise for the first time since Jan 4th and b) forget to blog. Not too bothered about the blog, but missing a day? Hmmm, leave home at 5:45, back around 7:30 feeling quite tired. Doubtful if I'll feel up to it, but half an hour on the rollers are a possibility.
Only about half an hour down on the running this week, but no swimming sessions leave me 1hr 45mins down on the total. Not good, but not too bad considering the circumstances. I should get back on track next week - it's a 10.5hrs week and the last week of base training.
The rest of the day off was spent clearing out MiL's kitchen - I filled my car with bags and bags of old tins and packets of food. The oldest packet was a lemon pie mix with a sell by of 1986, but there was a rather rusty time of ox tongue (yummy!) with no sell by date, which might mean it predates the sell by regime which (I'm guessing) came in around 1980. We get the death certificate on Monday so can get planning the funeral etc. My wife is not enjoying this.
Saturday today, and I did an hour's jog round the usual route this morning. Should have done more really, but knackered from yesterday and it's been a stressful week.
Tomorrow we are filling in for daughter #1 in her catering trailer (aka burger van) at Norton Disney ODE, so there's a good chance I will a) miss a day's exercise for the first time since Jan 4th and b) forget to blog. Not too bothered about the blog, but missing a day? Hmmm, leave home at 5:45, back around 7:30 feeling quite tired. Doubtful if I'll feel up to it, but half an hour on the rollers are a possibility.
Only about half an hour down on the running this week, but no swimming sessions leave me 1hr 45mins down on the total. Not good, but not too bad considering the circumstances. I should get back on track next week - it's a 10.5hrs week and the last week of base training.
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