This weekend was a big one with a half Ironman simulation planned for Sunday to test out my Ironman pacing and nutrition.
Saturday was an easier day. I'd lined up a couple of guys from work to go out for a ride so we did about 86km in about 3 hours. It was good to have some company on a ride, the average pace was similar to my solo rides but it was a bit more up and down with some higher intensity riding at times which made for a nice change.
Sunday morning arrived and the cold that seems to have been creeping up on me was still there, it was all just in my nose and throat though so I decided to go ahead with the day.
Erika dropped me at the pool and I was hoping that it would be nice and quiet, no such luck there though. Jumped in an immediately realised it wasn't going to be a whole heap of fun, they only rope off one lane in the pool and put up a sign saying 'fast lane' but clearly the people swimming in it just ignore that or have a very different view of what 'fast' is. Every single person was doing breastroke and going very slowly, so much so that I was probably swimming 5 lengths to every 2 that they would do so I got caught up most lengths. I don't have a problem with people swimming slowly but I'm not sure why they feel the need to be in the one roped off lane, they would even get to the end of a length with me behind them turn around and push off without letting me go which was a bit rude, I would then have to try and swim past them, normally getting a few good kicks for my troubles. I tired to not let it annoy me and apart from that the swim was fine, the pool was quite warm but I completed the 1.9km in just under 37.30.
I got changed and then had to run the 3km home, I had decided that I would take this off of the final run so that I still ran half marathon distance, just split into two sections. Got home and changed, put on the kit that I will be wearing for the actual race, grabbed my food and drink and got out the door.
The ride was ok, I had set myself hear rate targets and just tried to stay within those, obviously had a few junctions traffic lights etc to contend with and there was a nasty head wind for the first half of my ride. I was a bit worried that I was not going as quickly as I would have wanted to but I got back in 3.05 which is ok. The nutrition went ok, actually felt quite full probably could have done with a bit more pain water to help digest all of the calories that I was regularly throwing down my neck! The course I did was 89km and the amount of climbing was similar to the Austria course so a useful session.
I then chucked on my ipod and a fuel belt with some drinks in and headed out for the run. Whilst not the most exciting, I had planned 3 laps of just over 6km so that if I completely blew up I wouldn't have too far to walk home. This went ok, I was starting to slow down a little on the second and third lap but nothing too dramatic. I had a combination of the sports drink that they will be handing out in Austria as well as some flat (ish) coke to try and get me through the run. People are often surprised by the fact that they hand out coke but it is pretty useful stuff when used in the right circumstances. It gives you a good boost of carbohydrate and they are pretty much 100% from sugar so is almost an instant pick up. I've used it before when out on the bike but was pleased that I seemed to cope with it ok when running, again could have done with a bit more plain water to wash it all down but I will have that available in Austria. The 2nd run was 18.75km and it took me 1.41, so overall I completed the half Ironman distance in just a bit over 5.35 (not including transitions).
Considering when I the Half in Geelong in Feb 08 my time was 5.25 I am pretty pleased with this given that I was attempting to go at what I expect my Ironman pace to be.
Obviously after 5.5 hours of training I was pretty tired yesterday afternoon and my cold has definitely got worse, feeling pretty crappy today so having a recovery day form training, rode into work but only because I didn't want to sit on a train feeling ill! I usually swim on a Monday but I will give that a miss for today.
So apart from feeling ill it was a good weekend, I have another 2 of these days planned in my build up, will treak a few things from a nutritional perspective and hope that the training over the next 12 weeks helps to make me faster at similar intensity levels.
Monday, 6 April 2009
Wednesday, 1 April 2009
Another month gone...
So March is now out of the way and with only just over 3 months to go, the focus now is on consistent training. The two races over the last two weekends were a good challenge but from here on in every weekend is fairly key to building up towards my goal race.
We're off to South Africa for 2 weeks next Thursday so the training is naturally going to reduce over that time but I intend to run as often as I am able to and also do some core strength work and hopefully get the odd swim in as well.
My training totals for March were as follows:
Swim - 15.8km (9.9miles) - 6 hours
Bike - 1,036km (648 miles) - 40 hours 13 mins
Run - 191.7km (119.8 miles) - 17 hours 29 mins
I need to start trying to get in 3 swims per week as I have currently only been doing 2, however I started with a new squad last night so will be swimming every week with them which should help, I much prefer it when someone else is telling you what to do in the pool.
I have been doing better at running more regularly, although I have had to give my legs a bit of a rest after each race I have done recently as the higher intensity efforts leave me a bit sore afterwards.
The fundraising is still ticking along nicely, I'm up to £1,305 now and haven't yet asked anyone at work to donate which should hopefully add a bit, I'd still like to make my £3,000 target that I set for myself.
This weekend is a big one, I'm riding with a couple of friends on Saturday which will make a nice change from all the solo work, we'll probably do about 2.5-3 hours, then on Sunday I am going to attempt my first half Ironman simulation, although I have had to amend that a little. The idea with this is to cover the half ironman distance but at my planned Ironman pace. This gives me a really good training day and also means that I can try out my nutrition plan etc for race day.
The only problems that I have is that Erika is on her course so I have no car, either way the lake where I do my open water swimming is still a bit too cold for me (9 degrees at the moment apparently but rising!) so I will have to do the swim in the pool and then run home in order to jump on my bike. I've decided that I will just take the distance of the run from the pool home off the final run so that I still cover the distance although for me it will be a swim-run-bike-run!
Will be interesting to see how that goes, I also need to plan a bike route that will not involve too much traffic or junctions etc.
We're off to South Africa for 2 weeks next Thursday so the training is naturally going to reduce over that time but I intend to run as often as I am able to and also do some core strength work and hopefully get the odd swim in as well.
My training totals for March were as follows:
Swim - 15.8km (9.9miles) - 6 hours
Bike - 1,036km (648 miles) - 40 hours 13 mins
Run - 191.7km (119.8 miles) - 17 hours 29 mins
I need to start trying to get in 3 swims per week as I have currently only been doing 2, however I started with a new squad last night so will be swimming every week with them which should help, I much prefer it when someone else is telling you what to do in the pool.
I have been doing better at running more regularly, although I have had to give my legs a bit of a rest after each race I have done recently as the higher intensity efforts leave me a bit sore afterwards.
The fundraising is still ticking along nicely, I'm up to £1,305 now and haven't yet asked anyone at work to donate which should hopefully add a bit, I'd still like to make my £3,000 target that I set for myself.
This weekend is a big one, I'm riding with a couple of friends on Saturday which will make a nice change from all the solo work, we'll probably do about 2.5-3 hours, then on Sunday I am going to attempt my first half Ironman simulation, although I have had to amend that a little. The idea with this is to cover the half ironman distance but at my planned Ironman pace. This gives me a really good training day and also means that I can try out my nutrition plan etc for race day.
The only problems that I have is that Erika is on her course so I have no car, either way the lake where I do my open water swimming is still a bit too cold for me (9 degrees at the moment apparently but rising!) so I will have to do the swim in the pool and then run home in order to jump on my bike. I've decided that I will just take the distance of the run from the pool home off the final run so that I still cover the distance although for me it will be a swim-run-bike-run!
Will be interesting to see how that goes, I also need to plan a bike route that will not involve too much traffic or junctions etc.
Monday, 30 March 2009
Reading Half Marathon
Today was my last race before the Half Ironman in Barcelona. We had originally planned this race as one of Erika's goals but I had also entered and went in hoping to beat my pb from late last year, although knowing that would be a tough ask as I had a great day last time for a 1.32.11.
My plan was to see if I could hold pace for a 90 minute half marathon, quite a daunting task and I knew tat it was going to hurt!
This race was huge with around 16,000 taking part, luckily I started up near the front so was only held up in crowds for the first few km. Having looked back at my time from last year I realised that I had gone relatively 'easy' for the first 10k and then came home pretty quick for the last 10k, so this time I thought I would take it out a bit harder and just try and hold on.
They had pace runners out on the course and I started close to the 1.30 runner but he was a bit more aggressive through the crowds in the first few minutes so I didn't especially try to stick with him, just try and get into my own pace, I had set a target of a 175 HR for the first 10k and then just as much as I had left for the second half.
That was going reasonably well, there was a nice big hill at around the 3km mark that pushed me a bit behind 90 min pace but I stole a bit of time back on the downhill sections and got to 10km in 42.30 which is only 50 seconds slower than my 10km pb from a few weeks ago (although this was on a course with more hills), didn't feel too bad but from mile 6 to about mile 9 I did start to struggle, legs were starting to complain and it was a battle to make sure that I kept the heart rate high.
I wasn't exactly sure what sort of time I was on for but was fairly certain that I was just outside of 90 minute pace. There were some nice parts of the course, the best bit had to be a huge band playing a selection of drums at full volume under an underpass, great motivation, wish they could have followed me the rest of the way round!
As I got closer to the end I caught a couple of glimpses of the pace runner not too far ahead but for all the effort I could not haul him back in, didn't have too much left at the end but was please to cross the line in 1.31.00.
Erika also did really well and I was pleased to see her running into the stadium after all the trouble she has recently had with her knee.
I have a feeling my legs are going to be pretty sore tomorrow, just have a swim lined up to try and loosen them up, will probably get the train to work rather than bike in.
I start with a swim squad on Tuesday night which I am looking forward to, will be nice to do some different stuff in the pool and hopefully get some more technique tips. I'm also going to be trying to cram in some bike time over the next 10 days as we go to South Africa for 2 weeks just before Easter so I will have no bike. Then once we get back from there I have 4 weeks to Barcelona and then another 6 weeks to Austria, coming around quickly now...off to put my feet up now.
My plan was to see if I could hold pace for a 90 minute half marathon, quite a daunting task and I knew tat it was going to hurt!
This race was huge with around 16,000 taking part, luckily I started up near the front so was only held up in crowds for the first few km. Having looked back at my time from last year I realised that I had gone relatively 'easy' for the first 10k and then came home pretty quick for the last 10k, so this time I thought I would take it out a bit harder and just try and hold on.
They had pace runners out on the course and I started close to the 1.30 runner but he was a bit more aggressive through the crowds in the first few minutes so I didn't especially try to stick with him, just try and get into my own pace, I had set a target of a 175 HR for the first 10k and then just as much as I had left for the second half.
That was going reasonably well, there was a nice big hill at around the 3km mark that pushed me a bit behind 90 min pace but I stole a bit of time back on the downhill sections and got to 10km in 42.30 which is only 50 seconds slower than my 10km pb from a few weeks ago (although this was on a course with more hills), didn't feel too bad but from mile 6 to about mile 9 I did start to struggle, legs were starting to complain and it was a battle to make sure that I kept the heart rate high.
I wasn't exactly sure what sort of time I was on for but was fairly certain that I was just outside of 90 minute pace. There were some nice parts of the course, the best bit had to be a huge band playing a selection of drums at full volume under an underpass, great motivation, wish they could have followed me the rest of the way round!
As I got closer to the end I caught a couple of glimpses of the pace runner not too far ahead but for all the effort I could not haul him back in, didn't have too much left at the end but was please to cross the line in 1.31.00.
Erika also did really well and I was pleased to see her running into the stadium after all the trouble she has recently had with her knee.
I have a feeling my legs are going to be pretty sore tomorrow, just have a swim lined up to try and loosen them up, will probably get the train to work rather than bike in.
I start with a swim squad on Tuesday night which I am looking forward to, will be nice to do some different stuff in the pool and hopefully get some more technique tips. I'm also going to be trying to cram in some bike time over the next 10 days as we go to South Africa for 2 weeks just before Easter so I will have no bike. Then once we get back from there I have 4 weeks to Barcelona and then another 6 weeks to Austria, coming around quickly now...off to put my feet up now.
Tuesday, 24 March 2009
The Half Way Point
Last Sunday marked the end of week 15 of my 30 week training plan so it seemed like a good time to take stock of the first half of my training, and think about the things that have gone well to date and things that I need to focus on more in the final 15 weeks.
Positives
Run Endurance - I was happy with where I managed to build my long run up to. I was running 32km in 2.45, which is 3.36 marathon pace and always one day after having done a long ride.
Swim consistency - I've been pretty good at getting down the pool reasonably regularly given that it is not my favourite past time. I also think I have made some good technique improvements and becoming more efficient.
Determination - I've done some pretty challenging workouts and have been pleased that I have never quit, 4 hours on a wind trainer has to be the worst, but good preparation for what I know is going to be a pretty tough day.
Time in the Zone - A key part of my training is spending time swimming / biking and running in my endurance training zone. I've certainly done pretty well at putting the hours in, the first 15 weeks of the programme have yielded the following:
Swim - 56.6km
Bike - 3,340.5km
Run - 645.4km
Total training time 205 hours 48 mins (approx 13.5 hours per week)
Things to work on:
Core strength - I am still much too hit and miss with this and need to try and do it consistently.
Weight - I've actually put on a couple of kg's since the end of last season, nothing that I am too worried about but I would like to be lighter, less weight will definitely make an Ironman easier. I do have the worlds largest appetite and when in heavy training often feel like I need to eat constantly. I could probably make a few better choices and would like to get back down to race weight over the coming months.
Pacing / Nutrition - I have my nutrition plans in my head, just need to test them out when operating at my Ironman race pace to check that they work for me.
A few random thoughts really but it is useful to write them down as I will only have myself to blame if I do not address the things above over the next 15 weeks!!
Although 15 weeks is still a long time, when I look at my key long ride and long run sessions, because of holidays, races, tapering and such like, I think I have less then 10 long rides to go until the big day.
Positives
Run Endurance - I was happy with where I managed to build my long run up to. I was running 32km in 2.45, which is 3.36 marathon pace and always one day after having done a long ride.
Swim consistency - I've been pretty good at getting down the pool reasonably regularly given that it is not my favourite past time. I also think I have made some good technique improvements and becoming more efficient.
Determination - I've done some pretty challenging workouts and have been pleased that I have never quit, 4 hours on a wind trainer has to be the worst, but good preparation for what I know is going to be a pretty tough day.
Time in the Zone - A key part of my training is spending time swimming / biking and running in my endurance training zone. I've certainly done pretty well at putting the hours in, the first 15 weeks of the programme have yielded the following:
Swim - 56.6km
Bike - 3,340.5km
Run - 645.4km
Total training time 205 hours 48 mins (approx 13.5 hours per week)
Things to work on:
Core strength - I am still much too hit and miss with this and need to try and do it consistently.
Weight - I've actually put on a couple of kg's since the end of last season, nothing that I am too worried about but I would like to be lighter, less weight will definitely make an Ironman easier. I do have the worlds largest appetite and when in heavy training often feel like I need to eat constantly. I could probably make a few better choices and would like to get back down to race weight over the coming months.
Pacing / Nutrition - I have my nutrition plans in my head, just need to test them out when operating at my Ironman race pace to check that they work for me.
A few random thoughts really but it is useful to write them down as I will only have myself to blame if I do not address the things above over the next 15 weeks!!
Although 15 weeks is still a long time, when I look at my key long ride and long run sessions, because of holidays, races, tapering and such like, I think I have less then 10 long rides to go until the big day.
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