Holkham Training – Week One

So first week of my half-iron training done. I’ve included an introduction – so will be a longer blog than maybe normal but seeing as I’ve few readers and this is mostly for my benefit – meh!

Training plan background and general introduction

I am following the plan from IronFit Triathlon Training for Women by Melanie and Don Fink. Why? Because it was the Be Iron Fit plan that the ex had followed for his IM training and it had worked for him and after a year and a half of it, I had a good feel for it. The Half Iron plan from the book follows a similar layout to the Be IronFit one to be fair so the routine is one I am used to. I am also using TrainXhale to map my training and record it (as well as Strava and Endomondo – I like stats). My base in terms of run fitness and swim fitness have been pretty good. My cycling has fallen by the wayside a little – but it’ll come back. I always worry more about my running but the cycling is creeping in a little. Regardless – going back to the ‘plan’ – The IronFit book has three levels of plan – complete/intermediate/competitive – I’ve looked at the intermediate and the competitive – and used a combination of both to make my training plan – the main differences between the intermediate and competitive were longer brick sessions, an extra bike session and longer swims. I know where I can tweak according to other plans. I have also taken on an extra day at work.

General issues

Beyond training – I struggle to eat properly at the start of the week due to work commitments. Last Sunday after a long run, I tried to be mega organised – I came home and cooked enough food to feed an army. Well, ok maybe a little bit of an exaggeration but certainly enough to get me through the start of the week. This has proved to be an absolute godsend and worked really well. I ate well and felt better for it. Until I scoffed my face at work with too much cake and sweet stuff – I need to be careful NOT to over eat on the premise that I am training more and need fuel. It doesn’t work like that!

I also need to find time to actually chill out, rest and do other things beyond triathlon – hard when I am in the middle of renewals, had Members’ Day to organise and a business to run (which I really need to get on top off and advertise more!). I managed to find some time this week and despite being tired, binge watched some ‘Nailed It!’ on Netflix.  I also managed to be sociable and went out for tea with a friend I haven’t seen in years.

Anyway – on to…

Training!

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Recovery! Chocolate milk is just the best after a long slow run!

Swim – 3 swims, 5.65km. Well, I still have the same niggles I’ve had for ages, didn’t quite get the distance I wanted either but think I may need to reassess my swimming and when I swim as quite often my pace is all over the place. I’m not worried though. Swim is swim. Nothing else to report!

Bike – 2 x Turbo sessions – 48.52km – One session was the 4wk FTP Booster Wk1 Day 6 Tempo with Accelerations and the other was literally 75 minutes of spinning/endurance. Nothing to report – I really need to get out on the bike. The second session nearly was – it was after being at Members’ Day all day and the faff of getting lights and kit out just did not appeal despite the weather.

Run – 2 x Treadmill, 2 x Runs – 35.9km total.  Did my first long slow run (lsr) in a LONG time on Sunday (before I actually started my plan on Monday) and it was actually really enjoyable. I can’t believe I’m saying that about running, although I always did prefer a LSR to sprint and tempo sessions. Sore feet (blisters by the end) but all in all – good. It was also my first solo lsr too. 14km. I’ve managed to keep the running up through the week – I’ve been aiming for Zone 2 runs on the treadmill and considering Wednesday night’s club session – it appears to be kicking in. Friday’s treadmill session was same pace as always but my heart rate average was 142 – so I know it’s definitely kicking in! My LSR today was 10 miles/16km – which was against the plan but I have a 14 mile race (Coniston 14) next weekend so thought I better get some miles in! Again, sore feet about 12km mark but slightly faster average. By end of March I will be on my longest ever running month. My mojo is slowly coming back.

Overall

I managed to keep to the plan this week – I even got in a stretch session at the gym and my normal yoga session on my rest day. Today’s LSR though did remind me that I definitely NEED to get in my strength and conditioning work as my glutes were complaining a bit today. I know there will be weeks and days were my motivation is dire and I may need to catch up on rest/be sociable but looking ahead, beyond this (and acknowledging it – Long slow work will be most important) my bigger concern is May as I am away a lot and will really have to think/consider how I am going to get long rides in. I’ve some time to think about that, but for now, I am happy that for the first time ever – I have ACTUALLY stuck to a training plan! Heres to the next fifteen weeks!

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