Schedule: swim 40 drills
Actual: rest day (think I deserved it after yesterday!)
Monday, May 5, 2008
Sunday, May 4, 2008
The Big One
Schedule: Breckland 10k
Actual: Bike 112 miles
Well, I couldn't get in to Breckland as it was full :) Last weekend Trish suggested a long bike ride so I joined her and Marie for a 112-mile epic - Rosie joined us for the last 40.
The route was from Trish's out to Holt and Cromer, back via Aylsham and Reepham, then out on the Swaffham, Oxburgh, Watton route we've done before. At the end there was a bit of detouring around the lanes to make up the magic 112. The weather started off hazy, perfect temperature, even the odd spot of rain. By the time we returned to Shipdham after lap 1 it was getting clearer and warmer, and we completed the ride mostly in sunshine.
Energy-wise, I was fine - stocked up regularly on flapjack, banana, Go bars, and tried a gel that Marie had brought, from Kate's post-marathon spares. The gel wasn't too bad, but not something I'd eat from choice! Tasted fine but the texture was very weird and gloopy. Plenty to drink, too - water, and 50/50 fruit juice (V8) and water. However, I was feeling pretty saddle sore by about 50-60 miles. Trish said it looked like my riding position needed adjusting, and I moved the saddle forward when we stopped at 70. It helped a bit, but I'm not sure if by then I was just already sore and nothing apart from not riding would help. I was in two minds about whether to do the last 40 or not, but I carried on, and survived!
We averaged 15.8-16.1 mph pretty consistently (although of course the longer you ride, the more extreme your increase/decrease has to be to affect the average), coming in at just over 7h riding time for the whole thing, and 40 minutes' stoppage excluding the "home" pit stop at 70. About 20 of that was fixing (twice) a puncture Trish got at 78 miles. We took turns (although not rigidly) at the front, and kept each other going, which really worked well, although conversation certainly tailed off towards the end of the day as we got more tired.
When we finally landed, nobody wanted cake - all full of sweet stuff already. Marie felt sick, although I think she had been on energy gels and drinks, which are maybe sweeter? My flapjack was not overly sweet, but packed with fruit, and my drinks were more dilute and less sweet to start with too. Next time I would also take something savoury, maybe cheese or peanut butter sandwiches, just to mix in with the sweet. I guess we were losing salts by sweating too - the energy drinks might replace those but my juice and water wouldn't.
So, perhaps a slightly unconventional way to kick off a taper week, but fun and good to do! The Norfolk 100 is coming up, so as long as I can get my riding position sorted out, I'm up for that.
Actual: Bike 112 miles
Well, I couldn't get in to Breckland as it was full :) Last weekend Trish suggested a long bike ride so I joined her and Marie for a 112-mile epic - Rosie joined us for the last 40.
The route was from Trish's out to Holt and Cromer, back via Aylsham and Reepham, then out on the Swaffham, Oxburgh, Watton route we've done before. At the end there was a bit of detouring around the lanes to make up the magic 112. The weather started off hazy, perfect temperature, even the odd spot of rain. By the time we returned to Shipdham after lap 1 it was getting clearer and warmer, and we completed the ride mostly in sunshine.
Energy-wise, I was fine - stocked up regularly on flapjack, banana, Go bars, and tried a gel that Marie had brought, from Kate's post-marathon spares. The gel wasn't too bad, but not something I'd eat from choice! Tasted fine but the texture was very weird and gloopy. Plenty to drink, too - water, and 50/50 fruit juice (V8) and water. However, I was feeling pretty saddle sore by about 50-60 miles. Trish said it looked like my riding position needed adjusting, and I moved the saddle forward when we stopped at 70. It helped a bit, but I'm not sure if by then I was just already sore and nothing apart from not riding would help. I was in two minds about whether to do the last 40 or not, but I carried on, and survived!
We averaged 15.8-16.1 mph pretty consistently (although of course the longer you ride, the more extreme your increase/decrease has to be to affect the average), coming in at just over 7h riding time for the whole thing, and 40 minutes' stoppage excluding the "home" pit stop at 70. About 20 of that was fixing (twice) a puncture Trish got at 78 miles. We took turns (although not rigidly) at the front, and kept each other going, which really worked well, although conversation certainly tailed off towards the end of the day as we got more tired.
When we finally landed, nobody wanted cake - all full of sweet stuff already. Marie felt sick, although I think she had been on energy gels and drinks, which are maybe sweeter? My flapjack was not overly sweet, but packed with fruit, and my drinks were more dilute and less sweet to start with too. Next time I would also take something savoury, maybe cheese or peanut butter sandwiches, just to mix in with the sweet. I guess we were losing salts by sweating too - the energy drinks might replace those but my juice and water wouldn't.
So, perhaps a slightly unconventional way to kick off a taper week, but fun and good to do! The Norfolk 100 is coming up, so as long as I can get my riding position sorted out, I'm up for that.
Saturday, May 3, 2008
Bricking it
Schedule: Brick, 15+10 x 2, 1 @ threshold, 1 @ race pace
Actual: Run 45 min easy; bricks x 3 (5 bike, 3 run, 2 walk) @ race pace
Went out with Lizzie first thing, for about 45 mins slowish run/walk, then joined Kerry for a brick session. It came from a different plan, so was different but I reckon roughly equivalent to the one I had planned. Bike bits were on the turbo trainer in her back garden - hadn't used one of those before so that was interesting! Of course there is no freewheeling downhill, so it's all effort, and pretty tough. Definitely felt the jelly legs on the run bits - once around Abinger Way plus a bit more makes 3 minutes, and it includes a hill - perfect! Three's enough though...
Actual: Run 45 min easy; bricks x 3 (5 bike, 3 run, 2 walk) @ race pace
Went out with Lizzie first thing, for about 45 mins slowish run/walk, then joined Kerry for a brick session. It came from a different plan, so was different but I reckon roughly equivalent to the one I had planned. Bike bits were on the turbo trainer in her back garden - hadn't used one of those before so that was interesting! Of course there is no freewheeling downhill, so it's all effort, and pretty tough. Definitely felt the jelly legs on the run bits - once around Abinger Way plus a bit more makes 3 minutes, and it includes a hill - perfect! Three's enough though...
Friday, May 2, 2008
808 state
Schedule: swim 40 drills
Actual: swim 40 drills, but inc 1 x 400m just to see what I could do
Did a mix of kick and pull drills, with a few lengths of closed-fists. Feeling good in the water, everything was flowing as it was supposed to, more or less. Then decided to blast out a 400m and made 8:08! Splits: 2:01, 2:04, 2:03, 2:00 as far as I could work out - looking at my watch during glide rather than hitting the lap button or anything. I'm really pleased with that - although how I could then get out of the pool is a mystery :) My arms are all wobbly!
Given that my 400m time at Waveney last year was 8:46, that's a big improvement :) With race-day adrenaline, could I break 8:00? Hmm....
That's cheered me up after last night!!
Actual: swim 40 drills, but inc 1 x 400m just to see what I could do
Did a mix of kick and pull drills, with a few lengths of closed-fists. Feeling good in the water, everything was flowing as it was supposed to, more or less. Then decided to blast out a 400m and made 8:08! Splits: 2:01, 2:04, 2:03, 2:00 as far as I could work out - looking at my watch during glide rather than hitting the lap button or anything. I'm really pleased with that - although how I could then get out of the pool is a mystery :) My arms are all wobbly!
Given that my 400m time at Waveney last year was 8:46, that's a big improvement :) With race-day adrenaline, could I break 8:00? Hmm....
That's cheered me up after last night!!
Thursday, May 1, 2008
Crap run
Schedule (from Tues): 45 mins, inc 20 building to race pace
Actual: disastrous aborted pyramid (1-2-3-4-3-2-1) effort session
Got out to Eaton Park OK, but as the pyramid went on I began to really need the loo, and the ones in the park were shut. Got to the stage where I just couldn't run - funny stitch-like pain too, but lower down.
Abandoned the session and jogged back, dejected. Hmph.
Actual: disastrous aborted pyramid (1-2-3-4-3-2-1) effort session
Got out to Eaton Park OK, but as the pyramid went on I began to really need the loo, and the ones in the park were shut. Got to the stage where I just couldn't run - funny stitch-like pain too, but lower down.
Abandoned the session and jogged back, dejected. Hmph.
Wednesday, April 30, 2008
Pushing it
Tough swim session tonight - bearing in mind I haven't been in the water for a week and the last session was at Thetford, it went really well.
I missed a bit of warm up but got 150m in. Kerry put me in lane 2 with Marie so my warm up was not quite as gentle as usual, as I didn't want to hold anyone up!
The main set was 10 x 100m on 2:15. That worried me a bit, as I thought that the other week in the Sportspark I was doing 100m in 2:02 at the very quickest. However, with my watch on intervals, I did the first few in 1:47, 1:51 ish. It certainly felt good. However, after the first 4-5 I began to flag a bit and so did a few at the back of my lane, still coming in around 1:58-2:02 though. If I could keep that pace up I would be under 8 mins for my 400m - possibly unlikely but I hope to shave some off my 8:46 from last time.
After that it was drills and then a couple of fun relay sprints to round off.
I missed a bit of warm up but got 150m in. Kerry put me in lane 2 with Marie so my warm up was not quite as gentle as usual, as I didn't want to hold anyone up!
The main set was 10 x 100m on 2:15. That worried me a bit, as I thought that the other week in the Sportspark I was doing 100m in 2:02 at the very quickest. However, with my watch on intervals, I did the first few in 1:47, 1:51 ish. It certainly felt good. However, after the first 4-5 I began to flag a bit and so did a few at the back of my lane, still coming in around 1:58-2:02 though. If I could keep that pace up I would be under 8 mins for my 400m - possibly unlikely but I hope to shave some off my 8:46 from last time.
After that it was drills and then a couple of fun relay sprints to round off.
Tuesday, April 29, 2008
Chop and change
Original schedule: 45 min run with 20 mins building to race pace
Swapped for Thursday: 55 min cycle with 3 x 6 min @ race pace
Actual: 53 min cycle with 3 x 6 min @ 20mph+
Out around the Ketteringham loop. Must have been a fairly tough session as my legs were getting a bit crampy (had to stop and stretch before the third effort) - I definitely think it was worth going out, anyway. I decided that Thursday's Conac session will probably fulfil my need for a run effort (at worst I can head off on my own for 20 mins), and as tonight was at least dry (if a bit breezy), I swapped sessions and headed out on the bike. Overall average 16.5mph but I did take it very easy in between reps and heading home, trying to stretch out. First effort was with a side/rear wind, but the other two were side/head wind so reasonably tough.
Might have to fiddle with the saddle some more, could be a bit higher still I think, and not sure whether it was a weeny bit loose tonight. It wasn't bad enough to stop and investigate further.
Nice to see loads of other cyclists out too!
Swapped for Thursday: 55 min cycle with 3 x 6 min @ race pace
Actual: 53 min cycle with 3 x 6 min @ 20mph+
Out around the Ketteringham loop. Must have been a fairly tough session as my legs were getting a bit crampy (had to stop and stretch before the third effort) - I definitely think it was worth going out, anyway. I decided that Thursday's Conac session will probably fulfil my need for a run effort (at worst I can head off on my own for 20 mins), and as tonight was at least dry (if a bit breezy), I swapped sessions and headed out on the bike. Overall average 16.5mph but I did take it very easy in between reps and heading home, trying to stretch out. First effort was with a side/rear wind, but the other two were side/head wind so reasonably tough.
Might have to fiddle with the saddle some more, could be a bit higher still I think, and not sure whether it was a weeny bit loose tonight. It wasn't bad enough to stop and investigate further.
Nice to see loads of other cyclists out too!
Monday, April 28, 2008
Oh dear
Schedule: bike 1:00 easy
Actual: 30 mins with beginners
It rained, so no bike for me even if I hadn't gone with the beginners group. I was at the back and we covered 2.5 miles, ending at the grass track where the improvers were doing efforts. We walked back from there. I counted it as a recovery after yesterday.
I'm going to try and fit a bike in on Thurs but not sure I can. Maybe if I skip efforts (tomorrow's run is an effort after all)?
Actual: 30 mins with beginners
It rained, so no bike for me even if I hadn't gone with the beginners group. I was at the back and we covered 2.5 miles, ending at the grass track where the improvers were doing efforts. We walked back from there. I counted it as a recovery after yesterday.
I'm going to try and fit a bike in on Thurs but not sure I can. Maybe if I skip efforts (tomorrow's run is an effort after all)?
Sunday, April 27, 2008
Chase the Train
Somehow the forecast torrential rain failed to materialise and it was actually quite hot - breeze, cloud cover and shady cuttings were very welcome, and I even went so far as to pour water on my head! But no major effort from me, I did this as a nice plod as it's a lovely course and not too far (the time went surprisingly fast actually). Having given blood on Friday and biked yesterday I was feeling a little tired, and doing the first two miles at 8:45 pace was not so wise. I slowed down and did the whole thing in 1:23 ish (9:20/mile average), walking for the water stations and a few other little pauses. I decided to forego the nice (but very slow) train ride back to Aylsham in favour of Jennie and Steve's kind offer of a lift, so was home in a reasonable time too (at which point it rained...)
Saturday, April 26, 2008
Enough of the wind already
At least today it was in my face on the way out, and behind me on the return.
Schedule: bike 1:40 including 2 x 20 mins @ threshold
Actual: 1:32 but no HRM - steady effort
Route was out to Spooner Row including a detour to investigate the "closure" of St Thomas' Lane (which wasn't blocked, just barriered) and Potash Lane (which was barriered south of Lotus - I could have investigated but there was a low loader reversing). Had a good meander out there (just over an hour) and zoomed back along the old A11 (just about half an hour). Max speed on the way back was 32mph and I reckon I maintained 22-23mph average between Spooner Row and Wymondham. Hardly any traffic, glorious weather, just that damn wind!! Still, when it got behind me it was great.
Schedule: bike 1:40 including 2 x 20 mins @ threshold
Actual: 1:32 but no HRM - steady effort
Route was out to Spooner Row including a detour to investigate the "closure" of St Thomas' Lane (which wasn't blocked, just barriered) and Potash Lane (which was barriered south of Lotus - I could have investigated but there was a low loader reversing). Had a good meander out there (just over an hour) and zoomed back along the old A11 (just about half an hour). Max speed on the way back was 32mph and I reckon I maintained 22-23mph average between Spooner Row and Wymondham. Hardly any traffic, glorious weather, just that damn wind!! Still, when it got behind me it was great.
Friday, April 25, 2008
Nope
Schedule: swim 40 drills
Actual: nothing - busy at work with a meeting 11-2:30, and then gave blood this eve, so further activity was out.
Actual: nothing - busy at work with a meeting 11-2:30, and then gave blood this eve, so further activity was out.
Thursday, April 24, 2008
Trials and tribulations
Schedule: bike session
Actual: 2-mile time trial with Conac
Oh well. Still haven't got the bike thing sorted - I will have to start going out in the evenings somehow, but at least I got out and did something tonight.
The route was the Boxing Day Relay route (not that I have ever done the relay), twice around a 1-mile circuit in Eaton Park, with warm up/cool down out and back. Given that my feet still hurt from yesterday I was pleased to do it in 16:14, and pretty evenly too - 8:05 for the first lap. The idea is we come back and do it again in a few weeks.
Actual: 2-mile time trial with Conac
Oh well. Still haven't got the bike thing sorted - I will have to start going out in the evenings somehow, but at least I got out and did something tonight.
The route was the Boxing Day Relay route (not that I have ever done the relay), twice around a 1-mile circuit in Eaton Park, with warm up/cool down out and back. Given that my feet still hurt from yesterday I was pleased to do it in 16:14, and pretty evenly too - 8:05 for the first lap. The idea is we come back and do it again in a few weeks.
Wednesday, April 23, 2008
Unfamiliar territory
Schedule: swim session
Circumstances conspired to find me in Thetford this afternoon (never mind), but they have a pool so I was determined to do my swim. Having walked, and then limped, around London and Thetford in heeled boots, my feet were certainly glad of it. So glad that one of them decided to make itself known via cramp - never had that before. Not painful, just weird. Then when I was getting rid of that cramp, I got another one, inner thigh this time. Managed to kill it before it got too bad, thankfully.
Thetford does have a 25m pool in addition to the wave pool and jaccuzi (which I declined although at £3.80 I should have made sure I used everything!). However, the concept of lanes doesn't seem to have filtered that far down the A11, and it was a bit of a free for all. In between the kids faffing about and the people who like to swim widths (!), I was doing well to get away with just 2 collisions. Obviously it's designed for the heads-up swimmer. Overall, I was tired, a bit hacked off, and slow, but I stayed in for an hour. No idea how many lengths - it was just good to swim.
Circumstances conspired to find me in Thetford this afternoon (never mind), but they have a pool so I was determined to do my swim. Having walked, and then limped, around London and Thetford in heeled boots, my feet were certainly glad of it. So glad that one of them decided to make itself known via cramp - never had that before. Not painful, just weird. Then when I was getting rid of that cramp, I got another one, inner thigh this time. Managed to kill it before it got too bad, thankfully.
Thetford does have a 25m pool in addition to the wave pool and jaccuzi (which I declined although at £3.80 I should have made sure I used everything!). However, the concept of lanes doesn't seem to have filtered that far down the A11, and it was a bit of a free for all. In between the kids faffing about and the people who like to swim widths (!), I was doing well to get away with just 2 collisions. Obviously it's designed for the heads-up swimmer. Overall, I was tired, a bit hacked off, and slow, but I stayed in for an hour. No idea how many lengths - it was just good to swim.
Tuesday, April 22, 2008
How things change
One day after "bleh" and I had a great run.
Schedule: 45 mins inc 20 building to race pace
Actual: 46:30 inc 20 at race pace
Route: Colney Lane, U-turn, Keswick. Having worked a bit later I ran from home. Got caught up with Hannah and Les on their Conac run, coming down Church Lane, hence a bit of a longer run. Fifteen mins warm up took me to just past Gurney Lane, then turned around and ran back along Colney Lane, over Cringleford Green and along Keswick Road all the way to Lizzie's and just around the corner on the track to the level crossing. Unbelievably, GMaps measures that 20 minutes' work as just over 2.5 miles, which makes just under 8:00 per mile. Very nice. 10 minutes cool down took me home including a bit extra along the lane. Total distance 5.3, overall average 8:45/mile.
Schedule: 45 mins inc 20 building to race pace
Actual: 46:30 inc 20 at race pace
Route: Colney Lane, U-turn, Keswick. Having worked a bit later I ran from home. Got caught up with Hannah and Les on their Conac run, coming down Church Lane, hence a bit of a longer run. Fifteen mins warm up took me to just past Gurney Lane, then turned around and ran back along Colney Lane, over Cringleford Green and along Keswick Road all the way to Lizzie's and just around the corner on the track to the level crossing. Unbelievably, GMaps measures that 20 minutes' work as just over 2.5 miles, which makes just under 8:00 per mile. Very nice. 10 minutes cool down took me home including a bit extra along the lane. Total distance 5.3, overall average 8:45/mile.
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