tag:blogger.com,1999:blog-13100883566245560282024-03-14T07:57:52.703+00:00Katy's Tri blogKatyhttp://www.blogger.com/profile/15731873523701603225noreply@blogger.comBlogger566125tag:blogger.com,1999:blog-1310088356624556028.post-29361931895569510162013-11-04T20:51:00.002+00:002013-11-09T15:06:06.828+00:00Weeks 1 & 2 roundup<div style="text-align: center;">
<a href="http://www.flickr.com/photos/atoach/2464747591/" title="Steps on Otley Chevin by Tim Green aka atoach, on Flickr"><img alt="Steps on Otley Chevin" height="375" src="http://farm3.staticflickr.com/2267/2464747591_b65e19061c.jpg" width="500" /></a></div>
<div style="text-align: center;">
<span style="font-size: xx-small;"><a href="http://www.flickr.com/photos/atoach/2464747591/" title="Steps on Otley Chevin by Tim Green aka atoach, on Flickr">Steps on Otley Chevin</a> by Tim Green aka atoach, on Flickr. Creative Commons <a href="http://creativecommons.org/licenses/by-nc-nd/2.0/deed.en_GB">by-nc-nd 2.0</a></span></div>
<div style="text-align: center;">
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<span style="font-size: xx-small;"> <span style="font-size: small;">So, here I am, first two weeks done. How's it going?</span></span><br />
<br />
<span style="font-size: xx-small;"><span style="font-size: small;">Week 1: Three runs: tick. Progression: tick. Feeling good: tick.</span></span><br />
<span style="font-size: xx-small;"><span style="font-size: small;">Monday, 8 x (2 min run + 1 min walk). Wednesday, 9 x (2+1). Sunday, 10 x (2+1).</span></span><br />
<span style="font-size: xx-small;"><span style="font-size: small;"></span></span><br />
<span style="font-size: xx-small;"><span style="font-size: small;"><br />Week 2 (and a tiny bit): Three runs: bzzzt. Progression: tick. Feeling good: tentative tick.</span></span><br />
<span style="font-size: xx-small;"><span style="font-size: small;">Wednesday, 7 x (3+1). Monday, 9 x (3+1).</span></span><br />
<span style="font-size: xx-small;"><span style="font-size: small;"></span></span><br />
<span style="font-size: xx-small;"><span style="font-size: small;"><br />With storms outside and a million things to do inside, then a tweaked lower back, week 2 kind of unravelled a bit on me. But I'm not too far behind. Total running time is up to 27 minutes, and I'll aim to get that up to 30 next time (Wednesday), then start consolidating the runs and losing the walks.</span></span>
<span style="font-size: xx-small;"><span style="font-size: small;">I'm discovering all sorts of cut throughs and alleyways on the estate - not that I use them on night runs, but if I get a weekend daytime excursion it's quite fun to take a magical mystery tour and pop off down paths when I see them. Anything to keep me interested and stop me looking at my watch!</span></span>Katy Whttp://www.blogger.com/profile/13977058551772180021noreply@blogger.com1tag:blogger.com,1999:blog-1310088356624556028.post-39863141037157472132013-10-21T20:11:00.000+01:002013-10-27T14:43:17.399+00:00Do, or do not, there is no tri<div style="text-align: center;">
<a href="http://www.flickr.com/photos/mkrigsman/2852232536/" title="The Road Ahead by mkrigsman, on Flickr"><img alt="The Road Ahead" height="417" src="http://farm4.staticflickr.com/3155/2852232536_6cbb8820e1.jpg" width="500" /></a> </div>
<div style="text-align: center;">
<span style="font-size: xx-small;"><a href="http://www.flickr.com/photos/mkrigsman/2852232536/">The Road Ahead</a>, by Michael Krigsman (mkrigsman) on Flickr. Creative Commons <a href="http://creativecommons.org/licenses/by-nc-nd/2.0/deed.en_GB">by-nc-nd 2.0</a></span> </div>
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No tri on the horizon for me, at least not the near horizon. So, according to the little green guy, it's "do, or do not" - and I chose "do".<br />
<br />
Starting from near-scratch with a nearly 9-month old baby, you do the maths and work out if I'd "really earned a rest" after my last entry! Perhaps not quite as much of a rest as I gave myself, though.<br />
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Anyway, here I am. Time to turn this around (think oil tanker rather than handbrake turns), and I've got to start somewhere. That somewhere is: 8 x run 2 mins, walk 1. I got out and did it tonight after Small's bedtime, and it felt good both to move and to get some "me time". I didn't deliberately wait until it was dark in the early evening to start running again, but I can't say I mind ;) Next is to repeat that twice this week (aiming for Weds/Thurs and Sat, maybe adding an extra rep), and then step up next week. I might check out <a href="http://www.c25k.com/">Couch to 5k</a> and see where I fit in, not week 1 at least! <br />
<br />
My short term aim is a sub-30 <a href="http://www.parkrun.com/">parkrun </a>by Christmas. Longer term, it would be good to get back to running with my club one day a week, and longer longer term I would like to get back to triathlon - whether the training demands stack up with other commitments, we'll see, but a girl (mum) can dream...Katy Whttp://www.blogger.com/profile/13977058551772180021noreply@blogger.com0tag:blogger.com,1999:blog-1310088356624556028.post-54740241300748032772012-04-02T12:03:00.001+01:002012-04-02T12:03:38.630+01:00Week 4 - have I really earned a rest?<div style="text-align: center;">
<img alt="Resting" height="240" src="http://farm1.staticflickr.com/44/133008816_3905de7fa0_m.jpg" width="160" /></div>
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Week 4 of the plan is a "rest and absorb" week. However, as parts of week 5 and 6 will be something of an enforced rest for me due to a work trip, and since I didn't really do week 1 justice, I'm going to keep up the effort this week as much as I can, and repeat last week's sets. Easter's coming up and it's supposed to get cold and nasty, so we'll see what happens particularly with regard to the bike, but that's my aim!<br />
<br />
<b>Mon:</b> swim 1400m inc. 4 x 100m fast as main set, plus drills, kick, warm up and cool down; run 45min steady<br />
<b>Tue:</b> bike 50min inc 6x30s efforts<br />
<b>Wed:</b> swim 1400m inc. 4 x 100m mixed as main set, plus drills, kick, warm up and cool down; run 35min inc. 8x30s efforts<br />
<b>Thu:</b> gym, core strength<br />
<b>Fri: </b>swim 1700m inc. 1200m moderate; run 40 steady<br />
<b>Sat: </b>rest<br />
<b>Sun: </b>steady bike, 2h - 2h30<br />
<br />
<br />
<i><span style="font-size: x-small;">Photo: <a href="http://www.flickr.com/photos/rachelrusinski/133008816/" title="Resting by RaGardner4, on Flickr">Resting by RaGardner4, on Flickr</a> (CC BY-NC-ND 2.0) </span></i>Katy Whttp://www.blogger.com/profile/13977058551772180021noreply@blogger.com1tag:blogger.com,1999:blog-1310088356624556028.post-27618248183408073292012-03-26T16:06:00.000+01:002012-04-02T11:45:41.050+01:00Tracking week 3<div style="text-align: center;">
<img alt="First Place Step By Step" height="160" src="http://farm3.staticflickr.com/2645/3955533735_c9c8eb682c_m.jpg" width="240" /> </div>
<b> </b><br />
Another daily-update progress post as it worked well last week and saves me finding a photo every day :)<br />
<br />
<b>Swim 1400m</b> inc. 4 x 100m fast as main set, plus drills, kick, warm up and cool down<br />
<i>Monday lunchtime. Cramming the session in between meetings meant I had just 30 mins pool time so I cut the drills and kick. Total session was 1200m inc. 4 x 100m (8:40 including 30s total rest).</i> <i>Would have preferred to be under 8:00 for the swimming time but hopefully that will improve.</i><br />
<b>Run 45min </b>steady<br />
<i>Monday night. 10:13/mile but I was slow at the start and got quicker as I warmed up. Really a recovery run I think.</i> <br />
<b>Bike 50min</b> inc 6x30s efforts<br />
<i>Tuesday lunchtime.</i><i> Same course as last Tuesday but 4 mins quicker thanks to doing it on the road bike not the commuter bike. Started the efforts in the same place and finished 1-200m sooner, although fudged them a bit in the middle to avoid meeting a right turn mid effort. Can't decide whether I should be more pleased that I was 4 mins quicker today or only 4 mins slower on the heavy bike :)</i><br />
<b>Swim 1400m</b> inc. 4 x 100m mixed as main set, plus drills, kick, warm up and cool down<br />
<i>Wednesday lunchtime. Got the whole lot in this time, drills, kicks and all! Spurred on by being slightly narked at a lady who was significantly slower than me but got in my lane (so far, so good - I don't have a problem sharing) but then refused to give way even once, despite me being on her toes at the end of a length several times. Grrr.</i> <br />
<b>Run 35min</b> inc. 8x30s efforts<br />
<i>Wednesday morning. I did the 35 mins but failed on the efforts. I fitted this in as a run to work, i.e. before breakfast, and there was quite literally nothing in the tank for even dinky sprints. I'll know better next time.</i> <i>However, the average speed was quicker than Monday night!</i><br />
<b>Run 40 steady</b><br />
<i>Friday afternoon - took it easy and made it 50 mins instead. Garmin was out of battery but it was around 4.9 miles in 51 minutes. A lovely easy run, all the better for 45 minutes catching up with Lizzie on the way out.</i><br />
<b>Bike, 2h - 2h30 steady</b><br />
<i>Sunday morning, 2:25 / 38 miles (15.9mph) <a href="http://www.bikemap.net/route/1489615">down to Sibton</a> for a pub lunch. And a lift home :) Cycling solo actually felt quite tough, and once into Suffolk there were a few more ups and downs to contend with, but the miles trundled past quickly enough. I stopped at 20 miles to consume a hot cross bun, and again at the top of a hill around 30 miles to take on my emergency gel. But a nice stretch of Roman road with a downhill slant finished things off nicely!</i> <br />
<br />
<b>To do:</b> <br />
<strike>Gym, core strength </strike><i>work killed this one - bah.</i><br />
<strike>Swim 1700m inc. 1200m moderate</strike><i> guess who forgot the pool closes for 50m/25m changeover from 9am-9.40 on Fridays? d'oh.</i><br />
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<span style="font-size: x-small;"><i>Photo: <a href="http://www.flickr.com/photos/faceeater/3955533735/" title="First Place Step By Step by Evalia England, on Flickr">First Place Step By Step by Evalia England, on Flickr</a></i></span>Katy Whttp://www.blogger.com/profile/13977058551772180021noreply@blogger.com0tag:blogger.com,1999:blog-1310088356624556028.post-32237012897168904182012-03-26T11:32:00.001+01:002012-03-26T11:35:46.217+01:00Coming up in Week 3...<div style="text-align: center;">
<img alt="The road ahead" height="158" src="http://farm1.staticflickr.com/50/151739521_b40f815a2d_m.jpg" width="240" /> </div>
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<a href="http://katystriblog.blogspot.co.uk/2012/03/progress-so-far.html">Week 2 is done</a>, and I'm feeling positive :) This is a quick post just to get the plan in place for week 3...<br />
<br />
<b>Mon:</b> swim 1400m inc. 4 x 100m fast as main set, plus drills, kick, warm up and cool down; run 45min steady<br />
<b>Tue:</b> bike 50min inc 6x30s efforts<br />
<b>Wed:</b> swim 1400m inc. 4 x 100m mixed as main set, plus drills, kick, warm up and cool down; run 35min inc. 8x30s efforts<br />
<b>Thu:</b> gym, core strength<br />
<b>Fri: </b>swim 1700m inc. 1200m moderate; run 40 steady<br />
<b>Sat: </b>rest<br />
<b>Sun: </b>steady bike, 2h - 2h30<br />
<br />
<span style="font-size: x-small;"><i>Photo: <a href="http://www.flickr.com/photos/piero/151739521/" title="The road ahead by Piero Sierra, on Flickr">The road ahead by Piero Sierra, on Flickr</a></i></span>Katy Whttp://www.blogger.com/profile/13977058551772180021noreply@blogger.com0tag:blogger.com,1999:blog-1310088356624556028.post-91671055436133166822012-03-19T13:59:00.000+00:002012-03-26T11:46:30.871+01:00Progress so far...<div style="text-align: center;">
<img alt="Step by step" height="180" src="http://farm1.staticflickr.com/172/395348939_58a8dbbac6_m.jpg" width="240" /> </div>
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(This post is being updated as I tick off my sessions. We'll see if this way helps focus/motivation!) <br />
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<b>Swim intervals</b>, target 1400m: <i>done, Monday lunchtime.</i><br />
200m warmup, 150m drills, 8 x (25m fast, 25m slow, 25m fast, 25m slow, 10s rest), 150m kick, 200m cooldown. Total 1500m, time 38 minutes.<br />
Main set: 2:03, 2:12, 2:09, 2:10, 2:09, 2:09, 2:09, 2:09 <i> </i><br />
<i>Really pleased with the consistency of the later ones, and the speed of the first one! The session felt good - nothing like drills and kick sets to make 'normal' swimming feel swift and smooth!</i><br />
<b>Steady run,</b> target 40 min @ 10 min miles: <i>done, Monday evening.</i><br />
<a href="http://connect.garmin.com/activity/159637740">Waterworks Road</a>, 50 mins, 5 miles.<i> </i><br />
<i>Claudia's last run before leaving the UK for her new job in Germany - we will miss her!</i><br />
<b>Bike 'power intervals'</b>: <i>done, Tuesday lunchtime</i>.<br />
A <a href="http://connect.garmin.com/activity/159881021">loop out to Barford</a>, just shy of 14 miles in 55 minutes. Moderate pace, with 6 x (30s sprint, 2:00 recovery) in the middle (4-8mi). <i> </i><br />
<i>Really enjoyable ride with Alice in the sunshine - a good route with just about the right amount of up and down to be a bit challenging when it coincides with the efforts.</i><br />
<b>Fartlek run</b>, target 40 min @ 10 min miles, inc. sprints @ 7-8 min miles: <i>done, Wednesday lunchtime.</i><br />
<a href="http://connect.garmin.com/activity/160145280">Waitrose loop</a>, but the short version, down the hill and over the metal bridge to cut back as early as possible. Cheese-pop efforts along Colney Lane (up the pace for the chorus of a cheesy pop song, recover during the verse). Steady pace largely 10 min mi or above, max effort pace 6:09/mi :)<br />
<i>It was a squeeze workwise but I did it in 28 mins in the blazing sun (OK, about 14°C).</i><br />
<b>Swim long intervals, target 1500m:</b> <i>done, Friday morning.</i><br />
200m warmup, 1200m steady (27:02), 200m cooldown, total 1600m. <i>Good session, during which bizarrely I felt strongest about two thirds of the way through the main set. A few pauses for goggle/noseclip faffing and to let my lane-mate overtake means I should be under 27:00 on a clear run.</i><br />
<b>Parkrun, target 29 minutes</b>: <i>done, Saturday morning (when else?!)</i><br />
Official time 28:15, watch time 28:00 on the nose. Average 9 min mile. <i> </i><br />
<i>I'm really pleased with this. It was tough at times given I had pretty tired legs from this week's other training, but I kept going and even managed a sprint finish. Listening to music really helped get me round.</i><br />
<b>Long bike, target 30-40 miles @ 12-13mph</b>: <i>done, Sunday afternoon.</i><br />
Went out with Clare and did <a href="http://connect.garmin.com/activity/161488483">34 miles</a> at 14.4mph.<br />
<i>Not the 50-60 planned at the start of the week, as unexpected social plans came up and I got to catch up with friends I don't see very often. But we made the most of the later daylight and headed out at 4.30, and achieved the 30-40 I had revised my plans to. A slightly hilly (for Norfolk) route, I think we did pretty well overall. It dropped decidedly chilly towards the end but it really was another glorious spring ride.</i><br />
<br />
<b>Still to do:</b> <br />
<strike>Swim moderate intervals, target 1500m</strike> - <i>cutting this one this week; didn't think I had time for both a swim and a run on Weds, and it was a lovely day so Going Outside won.</i><br />
<strike>Gym: target 40 min weights/core</strike>. <i>Please miss, I forgot my
kit. Totally failed to appreciate I used my "work" set of kit for
running the day before. What a berk. Went for a walk instead!</i><br />
<br />
<i><span style="font-size: x-small;">Photo: <a href="http://www.flickr.com/photos/markb120/395348939/" title="Step by step by markb120, on Flickr">Step by step by markb120, on Flickr</a></span></i>Katy Whttp://www.blogger.com/profile/13977058551772180021noreply@blogger.com0tag:blogger.com,1999:blog-1310088356624556028.post-36104609849985384852012-03-19T12:05:00.002+00:002012-03-20T09:57:33.081+00:00Let's try that again, shall we?<div style="text-align: center;">
<img alt="Moncton 2010 IAAF World Jr Championships - Day 3" height="240" src="http://farm5.staticflickr.com/4139/4815914196_419ac276b0_m.jpg" width="161" /> </div>
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OK, I admit it - a bit of a false start last week. Work stuff ate my lunchtimes :( And then it all just unravelled, although I take the blame for letting it go to such an extent.<br />
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I managed:<br />
<ol>
<li>A 50-minute run on Monday evening</li>
<li>A 30-minute swim squeezed in on Wednesday</li>
<li>A 3h+ <a href="http://connect.garmin.com/activity/159086112">bike ride</a> on Sunday (which was excellent, considering it was only my second this year)</li>
</ol>
It's significantly better than nothing, but nowhere near what I planned. I feel like I am in a better place mentally this week, though. It's time to get aspirational again, and this week I WILL be ticking off a LOT more (i.e. at least 2 of each discipline) of the following:<br />
<br />
<b>Mon: </b>Swim mixed intervals (1400m total) and steady run (40 min)<br />
<b>Tue: </b>Bike 'power intervals' (short sharp speed bursts, within 60 min ride)<br />
<b>Wed:</b> Swim moderate intervals (1500m total) and fartlek run 40 min inc. sprints <br />
<b>Thurs:</b> Gym: weights/core<br />
<b>Fri: </b>Swim long intervals (1500m total) <br />
<b>Sat:</b> Steady parkrun<br />
<b>Sun:</b> Long bike (aiming for 50-60 miles)<br />
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I would write more, but I need to get to the pool :) <br />
<br />
<i><span style="font-size: x-small;">Photo: <a href="http://www.flickr.com/photos/stephen_downes/4815914196/" title="Moncton 2010 IAAF World Jr Championships - Day 3 by Stephen Downes, on Flickr">Moncton 2010 IAAF World Jr Championships - Day 3 by Stephen Downes, on Flickr</a></span></i>Katy Whttp://www.blogger.com/profile/13977058551772180021noreply@blogger.com0tag:blogger.com,1999:blog-1310088356624556028.post-80337574139913737162012-03-11T21:57:00.001+00:002012-03-12T09:54:05.756+00:00The Plan starts here<div style="text-align: center;">
<img alt="Feb 20 (Day 51): To Do List" height="333" src="http://farm4.staticflickr.com/3631/3327609638_c86324e85d.jpg" width="500" /> </div>
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And good grief, it's looking like quite some plan. Still, start as you mean to go on and all. It's based on rate of perceived exertion (RPE), i.e. things like "moderate" and "speed" rather than a specific pace, so I can ease into it if needed. But all the half-Ironman plans in the book are based on nine sessions a week - I haven't been doing that many lately so I will see how it goes and if necessary start from 2 sessions in each discipline and work up to 3 over the first few weeks.<br />
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The thing that's really tricky to fit in is weekday bike rides before the clocks go forward. The bikes in the gym are <a href="http://katystriblog.blogspot.com/2011/01/what-lies-beneath.html">hugely uncomfortable</a>. Heading out before work means I meet people rat-running on the country lanes. I could go in to work on my road bike and then head out at lunchtime but then it's hard to carry things to the office. But if it's for intervals and building up speed/strength then I reckon training on my everyday bike won't hurt, for one session a week. It may also work out that I just do these sessions on my one day off a week, on my road bike, from home. The second (steady) weekday bike session I will convert to a gym session for core strength.<br />
<br />
Anyway, one step at a time. This week's plan looks like this:<br />
<br />
<b>Mon: </b>Swim mixed intervals (1300m total) and steady run (35 min)<br />
<b>Tue: </b>Bike 'power intervals' (short sharp speed bursts, within 50 min ride)<br />
<b>Wed:</b> Swim moderate intervals (1400m total) and fartlek run (35 min inc. sprints) / or rest<br />
<b>Thurs:</b> Gym<br />
<b>Fri: </b>Swim long intervals (1500m total) and steady run (45 min) <br />
<b>Sat:</b> rest<br />
<b>Sun:</b> Steady bike (1h15)<br />
<br />
Let's see what happens... <br />
<br />
<span style="font-size: x-small;"><i>Photo: <a href="http://www.flickr.com/photos/dmachiavello/3327609638/" title="Feb 20 (Day 51): To Do List by dmachiavello, on Flickr">Feb 20 (Day 51): To Do List by dmachiavello, on Flickr</a></i></span>Katy Whttp://www.blogger.com/profile/13977058551772180021noreply@blogger.com0tag:blogger.com,1999:blog-1310088356624556028.post-72142551583968212682012-03-02T14:55:00.001+00:002012-03-02T15:08:44.493+00:00Base building<div style="text-align: center;">
<img alt="foundation" height="332" src="http://farm3.staticflickr.com/2280/2280685630_8798376519.jpg" width="500" /> </div>
<div style="text-align: center;">
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One week left of base-building and then the plan starts. After crisis week the other week, annoyingly things have got more pressured work-wise and lunchtime sport has slipped. I have, however, returned to running club sessions even if Thursday was 'effortless efforts' with fellow returnees from injury, Hannah and Hugh. After next week my schedule at work should get better, but I will be putting my training plan into my diary as more or less immovable fixtures just to make sure.</div>
<div style="text-align: left;">
<br /></div>
<div style="text-align: left;">
So where's my base? I'm running reasonably comfortably at about 9:30 per mile for up to 45-50 minutes, and can happily throw in a fartlek session including (if my Garmin is to be believed) under 7 min miling for very short bursts. I'm swimming comfortably, not doing any more than 40 minutes at a time but again playing about with speed and effort. I haven't been out on my road bike yet this year (oops) but am looking to rectify that very soon! And despite the chaos I'm back to 3 exercise sessions per week as a minimum, and even better my ankle is healing up nicely - pretty much healed, I would say.</div>
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Nearly time to start building upwards... bring it on :)</div>
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<span style="font-size: x-small;"><i>Photo: <a href="http://www.flickr.com/photos/pgoyette/2280685630/" title="foundation by paul goyette, on Flickr">foundation by paul goyette, on Flickr</a></i></span></div>Katy Whttp://www.blogger.com/profile/13977058551772180021noreply@blogger.com0tag:blogger.com,1999:blog-1310088356624556028.post-53049043131921087482012-02-05T21:40:00.002+00:002012-03-02T15:08:30.187+00:00Un-lost property<div style="text-align: center;">
<img alt="215/365 - Tan Lines" height="159" src="http://farm5.staticflickr.com/4073/4888761766_a8bbbe60b5_m.jpg" width="240" /> </div>
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I found it! My Garmin wasn't lost, it had fallen off my desk on to a little ledge where I couldn't see it. I'm so glad to know I am not stupid enough to leave it in the shower room...<br />
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<img alt="UEA sledgers 2" height="160" src="http://farm8.staticflickr.com/7153/6823080589_cc13e089fb_m.jpg" width="240" /></div>
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In other news, my manic weekend did allow me time for a walk (!) to work with my camera in hand, capturing the snow we got dumped overnight. My determination not to derail is so far still intact, although I am feeling the pressure. Five days to go. With a repeated thaw-freeze cycle forecast for the week, I think there might be heavy use made of my Sportspark card this week for swimming and gymming - since I'm not keen on the idea of respraining my ankle.
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<span style="font-size: x-small;"><i>Photos: <a href="http://www.flickr.com/photos/aithom2/4888761766/" title="215/365 - Tan Lines by aithom2, on Flickr">215/365 - Tan Lines by aithom2, on Flickr</a>; <a href="http://www.flickr.com/photos/ermintrude75/6823080589/" title="UEA sledgers 2 by ermintrude75, on Flickr">UEA sledgers 2 by ermintrude75 (me!), on Flickr</a></i></span>Katy Whttp://www.blogger.com/profile/13977058551772180021noreply@blogger.com0tag:blogger.com,1999:blog-1310088356624556028.post-75592097150708143762012-02-04T20:13:00.001+00:002012-02-05T21:41:07.863+00:00Staying on track<div 1em;""="" 1em;="" class="separator" margin-left:="" margin-right:="" style="clear: both; text-align: center;">
<img alt="Staying on track.." height="285" src="http://farm3.staticflickr.com/2467/3804487633_e386fcf7c6.jpg" width="320" />
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Potential distraction ahoy - a bit of an issue with a work deadline coming up. No point in dwelling on the whats or the whys, just a staement: I'm not going to let this derail me so early on. A week or so and it will all be over (it's a bit of a concentrated crisis, this one), but a lot of damage could be done in a week, mentally if nothing else. If I stick with the plan and keep running, biking and gymming this week as planned, I'll get some important mental space and energy to get me through the deadline. And as an aside, I'm not going to get through it by eating crap either.<br />
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The last week's been pretty good and I look forward to building on it. Another mile swum (broken into 4 fast, 4 slow x 8), a good gym session, and two runs - the last one at 9:29/mile for 3.6 miles and feeling pretty good. On the downside, I managed to lose my Garmin :( - think I left it in the shower room at work, so here's hoping Lost Property can help...
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<span style="font-size: x-small;"><i><a href="http://www.flickr.com/photos/tofsrud/3804487633/" title="Staying on track.. by etgeek (Eric), on Flickr">Staying on track.. by etgeek (Eric), on Flickr</a></i></span>Katy Whttp://www.blogger.com/profile/13977058551772180021noreply@blogger.com0tag:blogger.com,1999:blog-1310088356624556028.post-63156145420992235382012-01-24T14:37:00.005+00:002012-01-30T16:40:17.561+00:00What a difference...<div style="text-align: center;"><img alt="skydiving" height="210" src="http://farm3.staticflickr.com/2122/1998643392_5c37b2da3a.jpg" width="320" /></div><br />
...new goggles make. Barely knew they were there. So refreshing not to be emptying them every 4 lengths, or have them digging into my face.<br />
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I was so happy, I did a mile! Except I didn't. My counting skills failed me and I did 62 lengths. I was hitting the lap button on my watch after each 100m, but either I got super-fast around 500m or I only did 50m that time. D'oh. Multiplied up I would have done the mile in about 38:15, or just under 36s per length. There was a pretty straight fade from 32s/25m to 37s/25m over the session. Anyway, it's not pretty, but it's a baseline. <br />
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Right, I'm off to watch Sesame Street now and practice my counting for next time.<br />
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<i><span style="font-size: x-small;">Photo: <a href="http://www.flickr.com/photos/dollymixtures/1998643392/" title="skydiving by dollie_mixtures, on Flickr">skydiving by dollie_mixtures, on Flickr</a></span></i>Katy Whttp://www.blogger.com/profile/13977058551772180021noreply@blogger.com0tag:blogger.com,1999:blog-1310088356624556028.post-43789224071204756052012-01-22T22:23:00.002+00:002012-01-22T22:34:29.373+00:00Take aim...<div style="text-align: center;"><img alt="Hanako!" height="240" src="http://farm4.staticflickr.com/3209/2920581530_34b297455c.jpg" width="320" /></div><br />
<a href="http://katystriblog.blogspot.com/2012/01/new-year.html">Pondering</a> is done. I have a monster in my sights. <a href="http://www.monsterracing.net/triathlon2012.html">This one</a>. So, a middle distance/half ironman it is - let's see if I can NOT get a puncture, and beat 7hrs this time. The course is flat, so no hills to slow me down, but on a windy day cycling in the Fens will be a b*gger... but the swim is downstream at least!<br />
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I've also signed up to <a href="http://www.tri-anglia.co.uk/events/norwich-triathlon">Norwich Tri</a> (aiming again for sub 3hrs, this time I'll remember to refuel on the bike). The 20-week plans I am looking at have an Olympic distance tri at 16 weeks - this one's a bit early but there is wiggle room as I'm starting early. R(ace) minus 20 weeks makes April 2nd for the start of The Plan, or 12th March if I want to hit the oly at 16w and have an extra 3w between then and the full (half) monty, which sounds better.<br />
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I've got 6 weeks between now and 12th March to get myself running, swimming and biking to a level that's ready to go. Sounds good. Bring it on.<br />
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<i><span style="font-size: x-small;"><a href="http://www.flickr.com/photos/sally_monster/2920581530/" title="Hanako! by sally_monster, on Flickr">Hanako! by sally_monster, on Flickr</a></span></i>Katy Whttp://www.blogger.com/profile/13977058551772180021noreply@blogger.com2tag:blogger.com,1999:blog-1310088356624556028.post-22322116981500475572012-01-19T16:31:00.004+00:002012-01-22T22:27:30.229+00:00New year...<div class="separator" style="clear: both; text-align: center;"></div><div style="margin-left: 1em; margin-right: 1em; text-align: center;"><img alt="Happy New Year 2012!" height="277" src="http://farm8.staticflickr.com/7171/6603724951_7b352bda71.jpg" width="500" /></div><br />
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OK, so last year kind of went out with a feeble whimper, as evidenced by this blog. Some issues turned up and squashed a lot of things (like enthusiasm and motivation for a start), and winter has been cold and dark so far in more ways than one. What I have learned, though, is that these things do not magically resolve themselves, and happy endings don't just appear because you think you don't deserve any more crap. At some point you have to lend a helping hand to make good things happen - like going looking for them.<br />
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If I hesitate to make full-on resolutions, I can at least take stock. 2011 was a mixed year, some good times, but overshadowed in the end by things outside my control - including work trips, neverending colds, back pain, and finally a badly sprained ankle which has me laid off running for a week or two yet, to be followed by a slow comeback. Taking a long, hard look at what I did with the year, I could certainly have done better - both <a href="http://katystriblog.blogspot.com/2011/05/back-in-saddle-just-about.html">Waveneys</a> were lacklustre, to say the least, and while my 5k time <a href="http://katystriblog.blogspot.com/2011/06/successful-outing-for-stripes.html">got better</a> within the year, I'm a way off my best. The <a href="http://katystriblog.blogspot.com/2011/10/getting-adventurous.html">adventure race weekend</a> was the real shining highlight, though, and if nothing else I am glad I did that. But compared to a year ago I'm less fit, more fat, and I sure as hell don't want to be sitting here next year thinking "could have done better" all over again. I need to train - even if I don't make the start line for whatever reason, time spent training is never wasted, right?<br />
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So I'm looking for a race to focus on. Nothing too big, but just the right amount of pressure to keep me motivated. No big trip abroad (i.e. flying) tied up with it, and nothing any longer than I've done before. <a href="http://ironmanireland.com/">Ironman 70.3 Ireland (Galway)</a> is a contender, but I'm still checking out options closer to home like the <a href="http://www.monsterracing.net/triathlon2012.html">Ely Monster middle distance</a>. Another adventure race is massively tempting, although the only <a href="http://www.questars.co.uk/">Questar </a>weekenders are Exmoor or the South Downs - not quite as handy as one on my back doorstep in Thetford. A side adventure that's looking good is the ~120 mile overnight <a href="http://en.wikipedia.org/wiki/Dunwich_Dynamo">Dunwich Dynamo</a>, and I hope I'll be up to running a selection of local races just for fun, but for my main focus I really want something multisport. I'll find out what my buddies are doing, but my main goal will be for me.<br />
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Hmm... time to sit down with a cuppa, a laptop, and the <a href="http://www.amazon.co.uk/Triathletes-Essential-Week---Week-Training/dp/0446696765/">training bible</a>, and have a good old think...<br />
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<i><span style="font-size: x-small;"><a href="http://www.flickr.com/photos/creative_stock/6603724951/">Happy New Year 2012! by Creativity103, on Flickr</a></span></i>Katy Whttp://www.blogger.com/profile/13977058551772180021noreply@blogger.com0tag:blogger.com,1999:blog-1310088356624556028.post-6147591960581362492011-11-01T17:05:00.001+00:002011-11-01T17:11:29.108+00:00A shout out!<div style="text-align: center;"><img alt="a.k.a. Flow" height="333" src="http://farm5.static.flickr.com/4107/4979723158_b2ca4b92d6.jpg" width="500" /></div><br />
I've just seen that I got a shout in the Blogger News section of my favourite podcast, <a href="http://www.twofitchicks.org/2011/11/episode-28-five-things.html">Two Fit Chicks And A Microphone</a>! That's made my day, especially as I can now download the new episode to listen to as I fly to Vancouver tomorrow... thanks, Fit Chicks! But how embarrassing to be caught out being a blogging slackarse... *blush*<br />
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<i><span style="font-size: x-small;"><a href="http://www.flickr.com/photos/lars_in_japan/4979723158/" title="a.k.a. Flow by lars_in_japan, on Flickr">Photo: a.k.a. Flow by lars_in_japan, on Flickr</a></span></i>Katy Whttp://www.blogger.com/profile/13977058551772180021noreply@blogger.com0tag:blogger.com,1999:blog-1310088356624556028.post-22241885253340344442011-10-07T12:51:00.004+01:002011-10-19T20:11:19.742+01:00Getting adventurous<div class="separator" style="clear: both; text-align: center;"><a href="http://www.tri-anglia.co.uk/images/2011/10/450l.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="http://www.tri-anglia.co.uk/images/2011/10/450l.jpg" width="320" /></a></div>Something a little different - a <a href="http://www.questars.co.uk/2011-q2-thetford-forest-1-and-2-oct.html">Questars three-discipline adventure race weekend</a>, comprising kayaking, trail running and mountain biking. I took part in this along with Clare and Rosie (as Tri-Girls Cubed), and Trish, Debbie and Debbie's friend Birgit (as Adventure Girls), making up two teams of three in the Novice Ladies category. The overall event consists of a number of rounds combining kayak, run and/or bike with a few other activities. In each round you have a map and notes for number of checkpoints for each activity; CPs have a points value attached and you 'dib' an electronic widget to get the points. The route and the number of CPs you do are totally up to you, but there's a bonus for completing a colour set and a penalty for coming back late.<br />
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The weekend went like this:<br />
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Friday evening: arrived and set up camp. The campsite (ok, field - this was not glamping!) was gently buzzing and the friendly atmosphere was one of the things that really made the whole weekend. Clare, Trish and I got our tents up in the dark, tucked into nachos (pre-race fuel of champions) from the catering tent, enjoyed a fabulous view of the stars in the absence of light pollution, and then retreated for the night as the cold and damp drew in. Well, Trish retreated to her four solid walls at home, while Clare and I toughed it out under canvas...<br />
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Saturday morning: a dewy and misty start (and early, with trains whooshing past from 0630), but the temperature soon rose as the sun appeared just in time for breakfast. Our team mates arrived and we prepped the bikes and enjoyed the campsite banter before heading off for the race briefing - thankfully pretty comprehensive, which allayed some of our novice nerves. An hour later it was time for round 1: up to 50 minutes' kayak, followed by running to make a total time allocation of 200 minutes. Paddling straight in a two-person kayak was the most difficult of the weekend's activities, and must have provided much entertainment for those watching. Still, we got a few CPs, returned the kayak on time, and headed out on the run. By now (~11am) the sun was blazing but thankfully the trails included many shady forest paths. We completed <a href="http://www.runmap.net/route/1284740">about 7 miles</a> of running plus the teambuilding type activity (a compulsory check-in, even if you chose not to complete it) to finish in around 150 minutes - strategic thinking having suggested that finishing early and saving our legs for the bike was better than breaking our necks to try and get to and from just one more CP. Our score of 185 put us in third place for our class, with Adventure Girls ahead on 195.<br />
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After a couple of hours' break and it was on to round 2, a 150 minute mountain bike course with the challenge activity being a sample of the High Lodge orienteering course. We found this tough going after a morning on foot, but with 40 points on offer (as much as the highest-value CP) for a couple of miles, we decided to go for it at the start of the round. After that we clocked up around <a href="http://www.bikemap.net/route/1284784">13 miles on the bike trails</a> around Brandon Country Park, and a rather nice fast stretch of the High Lodge exit road, pausing to help out when we stumbled over Trish dealing with a puncture, but clocking up 190 points to come top of our class in that event.<br />
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<a href="http://www.tri-anglia.co.uk/images/2011/10/451l.jpg" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="150" src="http://www.tri-anglia.co.uk/images/2011/10/451l.jpg" width="200" /></a>Another change of kit, some dinner (curry was on offer from the caterers, not ideal but it was that or nachos again!), and round 3 saw a <a href="http://www.runmap.net/route/1284755">night trail run</a> of up to 75 minutes and the surreal experience of scampering around the forest with a bunch of other people wearing head torches. Feeling pretty weary by now, and mindful of the big final round in the morning, we took it easy and stayed close to home while the Adventure Girls ventured a little further and picked up 20 more points. We weren't the only ones run-walking, with some people obviously limping or otherwise suffering a bit. I managed to twist my ankle on an uneven track, and Clare's knee was also becoming painful, but we both held up well to complete the round and pick up 15 bonus points for coming in under 60 minutes. We sat around for a little while to wind down, but again it was getting chilly so we called it a night pretty early.<br />
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Sunday's round was all three disciplines, 240 minutes for novices, with a fixed 60 minute slot for the kayak and then the split between run and bike up to each team. With a couple of injuries between us and some impressive blisters that I seemed to develop overnight, Tri-Girls opted to play to our strengths and maximise bike time.We still had to hit one run CP to avoid a 100-point penalty, but with one about half a mile from transition that requirement was taken care of quickly to leave us three hours for the bike and the challenge activity (a brain teaser this time). We followed our previous successful strategy of heading for the distant, high-value CPs and covered <a href="http://www.bikemap.net/route/1284798">around 18 miles in total</a>, with just one "where the hell is it?" moment and one particularly slow trudge up a tortuous sandy hill (Harling Drove, which some may remember as the old off-road section of <a href="http://roundnorfolkrelay.com/">RNR </a>stage 13). We came in with 15 minutes to spare and 335 points gained, second in our class just ahead of Aventure Girls with 300. We celebrated our finish with a dip in the river (some dipping more than others...)<br />
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All told, we amassed 800 points in just over 9:30 total time, coming second in Novice Ladies, with Adventure Girls hot on our heels in third, getting 753 points in 10:30. Nice job, ladies!<br />
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Overall verdict: absolutely fantastic! Of course, the incredible weather helped, and I'm not sure what I'd be saying if it had been pouring all weekend, but we had the most amazing time. We came home tired, sore, sunburned, blistered and bruised but with very big grins! The best thing was that the whole weekend was really friendly with lots of hellos and smiles when you passed other competitors on the trails, and a good buzz to the campsite. The team aspect was also a nice contrast to the often solitary nature of triathlons.<br />
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The season's over now, but I would really recommend these races to anyone looking for something different for next year. Entries open soon, and you can enter solo as well as in a team of 2, 3 or 4, and you can do a Duo event if you don't want to kayak. This particular one's right on our doorstep (and uncovers some glorious bits of Thetford forest to boot), but there are others, mostly down south, and including one-day events as well as weekends. The challenge is pitched just right so that you can push yourself a bit whatever fitness/experience level you start from - it needs a bit of thought and strategy as well as speed and endurance, and of course you can have your own little competition going if you're with friends! Here's hoping for more next year...Katy Whttp://www.blogger.com/profile/13977058551772180021noreply@blogger.com0tag:blogger.com,1999:blog-1310088356624556028.post-18293003850974828862011-08-05T18:20:00.001+01:002011-08-05T18:21:59.163+01:00Heavy, man<div style="text-align: center;"><img alt="Weight & Horoscope" height="240" src="http://farm4.static.flickr.com/3469/4017913702_15397d09cd_m.jpg" width="159" /></div><br />
I've neglected the blog a bit. Been bimbling along, same old same old - running seems to be a bit of a struggle in terms of getting faster, but it's still enjoyable so I keep getting out there. My niggly hip is not quite so bad at the moment, and doing non-running sessions seems to sort it out. Strange, but good!<br />
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The weekly routine is looknig approximately like this at the moment, but how it can be a routine when it seems to vary week by week I don't know!<br />
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Monday - club run in the evening<br />
Tuesday - aerobics, provided there's no holiday substitute (as they're never as good!)<br />
Wednesday - swim<br />
Thursday - club efforts session<br />
Friday - Gym<br />
Saturday - parkrun<br />
Sunday - social bike ride<br />
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I am making a concerted effort to get one good weights/strength session in per week. I'm feeling the benefit and enjoying the buzz of upping my weights/reps. At the moment I don't want to drop anything else from my week, but I know another session would be good... after Waveney I may give swimming the boot for a bit and really focus on strength. Or maybe aerobics, but that's *fun* where swimming, honestly, isn't really.<br />
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Today's session<br />
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Row, 5 mins<br />
Plank, 3 x 38s (42s rest) (new time)<br />
Twists, 3 x 15 @ 5kg (not sure what weight the next ball up is - might have to use a dumbbell to increase?)<br />
Half pressups - 3 x 13<br />
Biceps - 3 x 8 @ 8kg (new weight)<br />
Squats - 3 x 10 @ 12kg (first time with weights - 6kg dumbbell each shoulder. Next time: grab an advisor to get the lowdown on the squat rack)<br />
Lats - 3 x 8 @ 35kg<br />
Triceps (cable): 3 x 6 @ 20kg (not so new, but done *properly* today, i.e. elbows fixed. Less rest at the top, harder work!)<br />
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So - a few weight increases, pleasantly fatigued afterwards, feeling good :) :)<br />
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<i><span style="font-size: x-small;"><a href="http://www.flickr.com/photos/imageclectic/4017913702/" title="Weight & Horoscope by wblj, on Flickr">Photo: Weight & Horoscope by wblj, on Flickr</a></span></i>Katy Whttp://www.blogger.com/profile/13977058551772180021noreply@blogger.com1tag:blogger.com,1999:blog-1310088356624556028.post-9912228762672175972011-07-11T10:42:00.000+01:002011-07-11T10:42:59.525+01:00Quick roundup<div style="text-align: center;"><img alt="Wally" height="240" src="http://farm7.static.flickr.com/6144/5921663651_2e4b3d6241_m.jpg" width="180" /></div><br />
Back to normal on the knee front, so a fairly normal week/weekend (sort of): <br />
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Thursday eve: crikey. Sprint efforts on the cinder track with Richard in charge. 200m pairs relays, mixed-distance pyramid relays, 50m shuttle runs, all kinds of short sharp delights. The final 400m was about the hardest thing I have ever done. A very slow run back to base (all together, which was nice) with some severe cases of jelly legs. Wowsers. Come back Nigel!!<br />
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Friday: feeling the after-effects a bit, but managed a 3.5 mile lunchtime run with Natalia and Alice. Not fast, but not bad at all. My arms ached more than anything, evidence of my amazing sprint technique (and you can take "amazing" in any way you like...)<br />
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Saturday: parkrun not happening, uh-uh, no way. I thought the Friday run would loosen me up and leave me ready to at least amble round on Saturday, but no. Two sleeps is the killer for that old friend DOMS... so, a quiet morning and the off to Essex (above) with the girls for a nice weekend :)<br />
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Sunday: "the usual", quick evening bike ride with Clare - biggest achievement, not getting wet! Had a little daft panic moment starting off on a barely-there hill, but no harm done apart from feeling an idiot. It was a good pace.<br />
<a href="http://www.blogger.com/goog_2043817414"><i><span style="font-size: x-small;"><br />
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<i><span style="font-size: x-small;"><a href="http://www.flickr.com/photos/ermintrude75/5921663651/">Photo: Wally, by me!</a> From Mellisa's hen weekend.</span></i>Katy Whttp://www.blogger.com/profile/13977058551772180021noreply@blogger.com0tag:blogger.com,1999:blog-1310088356624556028.post-71502763019863659972011-07-07T14:25:00.000+01:002011-07-07T14:25:48.484+01:00Back in the swing of things!<div style="text-align: center;"><img alt="zero gravity" height="240" src="http://farm1.static.flickr.com/71/230377281_0680c8b0af_m.jpg" width="188" /></div><br />
My knee seems fine. Wheeee!<br />
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Weekend: no actual exercise (oops) but I did cycle to parkrun (volunteering) and the shops, stand for hours on Sunday volunteering at the tri, and go for a little swim in the river.<br />
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Monday: 3.7 mile run with the club - all fine. No problems with my (mostly healed) blisters either.<br />
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Tuesday: aerobics, being careful of twisting and changing direction, but again no ill effects during or afterwards. We had a good old cardio set in the middle, which rocked, but I am looking forward to a new routine! Might miss next week due to a school group session in the lab though :(<br />
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Wednesday: 30 min steady but strong swim (short because I was fitting it in between classes). My right ankle (I twisted it a while back slipping on wet grass, but seem not to have blogged that...) started to ache, but my knee didn't! The whole swim felt good and today I'm feeling it in my shoulders, which is a pretty good sign of having worked well.<br />
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Thursday (tonight) will be efforts, Friday a gentle and probably short lunchtime run (meeting at 1.30pm), Saturday parkrun, and if I can make it (and if clean kit allows), a little run on Sunday morning too (hen weekend away).<br />
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<span style="font-size: x-small;"><i><a href="http://www.flickr.com/photos/auro/230377281/" title="zero gravity by [auro], on Flickr">Photo: zero gravity by [auro], on Flickr</a> <span style="font-size: xx-small;"><a href="http://creativecommons.org/licenses/by-nc-nd/2.0/deed.en_GB">(CC-BY-ND 2.0)</a></span></i></span>Katy Whttp://www.blogger.com/profile/13977058551772180021noreply@blogger.com0tag:blogger.com,1999:blog-1310088356624556028.post-48757875240509527372011-07-01T17:02:00.000+01:002011-07-01T17:02:09.244+01:00After all that...<div style="text-align: center;"><img alt="Othello Tunnels - Stretching into the Light" height="161" src="http://farm4.static.flickr.com/3039/2734822046_31927f37c0_m.jpg" width="240" /></div><br />
...I seem to be on the mend! A day strapped up yesterday, a good night's sleep with my knee on a pillow, and today is almost, well, normal. I'm being careful, and haven't had time to run anyway, but it's looking OK. I cycled in to work and that was fine. Clearly my knee is an attention seeker.<br />
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Volunteering at parkrun and then the Norwich tri this weekend, so no epic workouts for me, but I might try a little jog up the lane and back, maybe a bike ride on Sunday evening, and some strength work at home (no squats or lunges, though!).<br />
<i><br />
<span style="font-size: x-small;"><a href="http://www.flickr.com/photos/rkeetch/2734822046/" title="Othello Tunnels - Stretching into the Light by That Guy Who's Going Places, on Flickr">Photo: Othello Tunnels - Stretching into the Light by That Guy Who's Going Places, on Flickr</a></span></i>Katy Whttp://www.blogger.com/profile/13977058551772180021noreply@blogger.com0tag:blogger.com,1999:blog-1310088356624556028.post-51664999235968024592011-06-30T14:01:00.000+01:002011-06-30T14:01:56.950+01:00*sigh*<div style="text-align: center;"><img alt="No Cop, No Stop, I Don't Care *Explored*" height="240" src="http://farm3.static.flickr.com/2426/5713792977_e8f3e9e860_m.jpg" width="233" /></div><br />
Still not able to exercise. My knee can go from being almost normal to making me hobble and sound like a chimp ("oohh! ooh! aahh!") for no apparent reason. Even though I figured it would be futile, I went to the medical centre this morning. Rest, elevate, ice and heat, painkillers, bandage, come back on Monday if it's bad, yada yada. At least I got a free tubigrip, but even that keeps rolling down.<br />
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I am going stir crazy. I really hope it's eased enough to allow a swim (with pull buoy to avoid kicking if necessary) tomorrow.<br />
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<i><span style="font-size: x-small;"><a href="http://www.flickr.com/photos/seanmolin/5713792977/" title="No Cop, No Stop, I Don't Care *Explored* by Sean Molin Photography, on Flickr">Photo: No Cop, No Stop, I Don't Care *Explored* by Sean Molin Photography, on Flickr</a></span></i>Katy Whttp://www.blogger.com/profile/13977058551772180021noreply@blogger.com0tag:blogger.com,1999:blog-1310088356624556028.post-85319812865685645222011-06-28T12:14:00.002+01:002011-06-28T12:16:23.851+01:00Ouch :(<div style="text-align: center;"><img alt="Pink" height="240" src="http://farm4.static.flickr.com/3578/3486925890_0ab9bd9de0_m.jpg" width="181" /></div><br />
What the...? I woke up this morning, and my knee hurts. (That sounds like the start to the worst blues song ever.) I feel like I'm not going anywhere for a little while.<br />
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I had a good night's sleep despite the 20°C temperature, don't think I was tossing and turning too much, but when I turned over first thing there was a definite OW moment. It seemed to settle down, I was able to get up and get myself to work (favouring one leg on the bike - SPDs would have been very handy), but after sitting on my arse for a couple of hours, it's bloody painful and I'm hobbling around like Long John Silver. Feels like I have twisted or otherwise strained it, rather than a bruise or knock. Barely any swelling, if at all. Hmph.<br />
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Until this point, it had been a good week. Well, possibly until last night, when I forgot my socks but decided to run anyway. Bzzt, wrong answer. Heel blisters threatening after 2 miles, and a walk home, with bare feet on the grass when possible. They don't seem too bad today but that's because I have a knackered knee occupying my thoughts!<br />
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The weekend got off to a good start with a gentle Friday run and then a guided <a href="http://www.wandermap.net/route/1066259">river swim</a> followed by a barbecue. Nothing on Saturday but a good day on Sunday, starting with <a href="http://www.bikemap.net/route/1069347">20 miles in the forest</a> with Trish on her spare mountain bike, and then the usual circuit in the evening on the road bike with Clare and Alice. Followed by a cheeky dip in the river because it was bloody hot :) Feeling a tad saddle sore after all that, but a good day - biking the trails is fun, but hard work.<br />
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<span style="font-size: x-small;"><i><a href="http://www.flickr.com/photos/kh-67/3486925890/" title="Pink by *Kicki*, on Flickr">Photo: Pink by *Kicki*, on Flickr</a></i></span>Katy Whttp://www.blogger.com/profile/13977058551772180021noreply@blogger.com0tag:blogger.com,1999:blog-1310088356624556028.post-22591886797266968932011-06-22T22:33:00.019+01:002011-06-22T23:06:48.314+01:00Successful outing for the stripes<div style="text-align: center;"><img alt="Stripes @ Wollaton Park, Nottingham" height="180" src="http://farm3.static.flickr.com/2529/3740225238_7549b69b4a_m.jpg" width="240" /></div><br />
My Conac club vest (not pictured above, but similarly stripy) had its second outing at the Broadland 5k series tonight. The rain <i>poured </i>just before and after but stayed off for the race (although with plenty of puddles around to ensure we got wet one way or another). I ran without a watch, not necessarily by design but it worked well - all I could do was go for it and not be tempted to slack. I ran a good strong race for the first half, including the hill just after 2km, and hung on to 3km but as soon as that downhill ended I ran out of steam a bit. About 4km I found a bit of energy and kept going right up until that last hill when (guess who) Mr "I'm going to take it really slow tonight" Mark appeared on my heels. Grrrr. He obliterated me on the last corner to beat me by 5 seconds, and I had nothing left to come back at him. SO ANNOYING! Still, I was a minute faster than the previous race, so I am well pleased with 26:40. But one of these days I shall have my revenge... (and in any case my age graded % is better than his, so ner)<br />
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Alice ran well at 25:35, and Claudia was under 30 minutes so pleased with that. Andy picked up an individual and a team prize, so a succesful night all round. Especially as Sue brought cake! Just not sure whether some people went to the wrong pub...<br />
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Since last week, I've mainly been running - Friday lunchtime (Bowthorpe marshes), Saturday parkrun (28:52 - nice easy run), and Monday (also lunchtime to fit it in around other stuff). Sunday was a rest day, including a massage and lots of lounging around at the spa/pool at Sprowston Manor :) On Tuesday it was back to aerobics again, definitely not a very high impact routine at the moment but Sarah did have us doing the old run around the room in the middle of the set, which helped raise the old heart rate. The final abs work felt very hard at the time, but there's not too much sign of that a day later! So on the whole I felt much fresher and more rested than I did for the last race, and it showed, but I need to sort out that last km for next time, dammit.<br />
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<span style="font-size: x-small;"><i><a href="http://www.flickr.com/photos/timparkinson/3740225238/" title="Stripes @ Wollaton Park, Nottingham by timparkinson, on Flickr">Photo: Stripes @ Wollaton Park, Nottingham by timparkinson, on Flickr</a></i></span>Katy Whttp://www.blogger.com/profile/13977058551772180021noreply@blogger.com0tag:blogger.com,1999:blog-1310088356624556028.post-25951716839692663042011-06-15T21:04:00.002+01:002012-01-19T16:41:42.080+00:00Get lost!<div style="text-align: center;"><img alt="IMG_5802" height="160" src="http://farm1.static.flickr.com/186/479524957_39c706d68a_m.jpg" width="240" /></div><br />
I tried a little trail run* with the orienteering club tonight - not only did I not get lost, but I won a prize :) And (carto-geek alert) I got to keep the map.<br />
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It was great fun, although it somehow feels a little bit like cheating to know the area well beforehand - the paths were 99% ones that I run often at lunchtimes. There was only one that I hadn't been on, which I did miss first time around because it was deceptively narrow, but it didn't make a big difference to the route. Nonetheless I had to do the distance like everyone else, and think on my feet. It was an interesting experience to find myself catching up with people who were clearly much better runners than me, while they were standing looking at their map (usually followed by them overtaking me a few seconds later). However, on an unknown course that would undoubtedly be me scratching my head, so I consider myself to have enjoyed it while it lasted.<br />
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It was an informal affair, with a small number of edible prizes (I am liking this orienteering lark more and more already). My Mars bar was gained for "fastest lady over the final stage, barring those who already won a prize or went home before the presentations". My time (over <a href="http://www.runmap.net/route/1046940">my own personal route of 3.3 miles</a>) was 32:26 or 9:49/mile average. Given that I ran out of steam at one point, that's not bad going. It was a good strong run but better than that it was bloody good fun. I think I shall do more when the season starts in September. Thank you, Norfolk Orienteering Club!<br />
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Since the last update, I have been a busy bunny and am feeling on top of the world. Friday saw a social run with Tally and Alice, a nice steady pace after Thursday's efforts. After helping rather than running at parkrun on Saturday, I went out for a bike ride around the usual loop with Kerry and Clare in the evening sunshine, which was lovely, and then when it rained (finally) on Sunday I did the without-weights bit of my strength/core circuit from the gym. However, on Monday my legs were pretty stiff from the lunges etc. so I hung out at the back on the club run and walked the last bit with Hannah and a couple of newer ladies. On Tuesday I made a return to aerobics and thoroughly enjoyed it, especially since I found I could cope with both the routine and the intensity - but only some of the abs work at the end. I think I will keep that session up for a few weeks. Then today included a swim as well as the trail run - my first foray into the pool since Waveney, I think, so just 30 minutes getting reacquainted with the water and seeing how my technique has fared. Not too bad, I think, but a more structured session next time will tell.<br />
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<i><span style="font-size: x-small;"><a href="http://www.flickr.com/photos/timbobee/479524957/" title="IMG_5802 by timbobee, on Flickr">Photo: IMG_5802 by timbobee, on Flickr</a></span></i><br />
<i><span style="font-size: x-small;">* no, this is not an actual control point from the UEA course... </span></i>Katy Whttp://www.blogger.com/profile/13977058551772180021noreply@blogger.com0tag:blogger.com,1999:blog-1310088356624556028.post-53339888292224568752011-06-10T18:39:00.000+01:002011-06-10T18:39:49.126+01:00Not quite ten thousand men...<div style="text-align: center;"><img alt="Oh, The Grand Old Duke Of York.." height="240" src="http://farm4.static.flickr.com/3607/3357280140_80de419b10_m.jpg" width="180" /></div><br />
...and I'm not quite elevating Nigel to the aristocracy (king of efforts though he may be). But yesterday there was certainly a lot of up and down hills going on, essentially just for the sake of it, but then again we know it's good for us. Over at the playing fields, we did 2 sets of 3 easy-ish hills to warm up, and then the last "set" was a cheeky surprise consisting of three hills per lap. I was in the "two laps" group, needless to say.<br />
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I just wish I hadn't decided to add weights to my squats in the gym the day before. Lazily (!) I started with 7kg each side, because that's what I use for the bicep curls in between lunge sets and I didn't want to be swapping (or hogging) 2 sets of dumbbells. I dropped down to 2 sets of 10 static lunges each side, and was certainly feeling it a day later if not at the time. Poor old quads... It was a good progression session (ha) overall, as I did 3 x 40s on planks, 3 x 15 on twists, and 3 x 20kg triceps.<br />
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Other than that, my week has involved a round the (Ketteringham) block cycle with Clare, a commuter-bike ride to Wroxham and back (24 miles), Monday night club run, and Friday lunchtime run with Natalia and Alice (actually a good gentle stretch for my tired legs). Not too shabby - plans are now that the weekend will see another bike ride and maybe a swim.<br />
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<i><span style="font-size: x-small;"><a href="http://www.flickr.com/photos/zawtowers/3357280140/" title="Oh, The Grand Old Duke Of York.. by zawtowers, on Flickr">Photo: Oh, The Grand Old Duke Of York.. by zawtowers, on Flickr</a></span></i>Katy Whttp://www.blogger.com/profile/13977058551772180021noreply@blogger.com0