Holkham Training – Week 9

Slowly starting to find my mojo again I think. This week was, in some cases, an improvement on last weeks. Doing Alnwick Sprint has helped I think and this weekend’s club trip away has also helped too, so I feel a bit more positive about next week, about my training and about maybe throwing in some sportive!

Swim – 0km – VERY unusual even for me. I didnt even swim in the Lakes – however, I think I may be suffering a bit from swimmers ear after Alnwick Tri. They are very cracklely!

Bike – 47.6km – Not ideal and less than I would have liked and in one day too. I did a 6 mile TT in the evening on Thursday – as I love a good TT but… it was so hilly! For a six-miler come and try event, I think it might have put a few people off! The rest of the mileage was a loop around home on my own, I feel pretty happy with the bike in respect of its comfortable but I need to really be upping my distance.

Run – 19.1km – More than I have done in ages! This consisted of three runs – one short slow dreadmill run, 5km Parkrun at Keswick and the 10km trail race. I actually enjoyed all of it too. I am hoping this is a sign from above?!

Ive been looking at my timetable for the next week – my biggest concern is the bike – I am off to Edinburgh next weekend for running races but I need to cycle – I’m just not 100% sure how I will fit it in yet. We will have to wait and see (she says, looking at sportive for June!).

Alnwick Sprint Triathlon

Where to start?

At the beginning.

In the beginning there was…..

Haha ok maybe not. So it may have come to some people’s attention that North or ‘The North’ is my favourite place to be. More precisely – Northumberland. In fact the temptation to move there increases regularly. As a result it should come as no surprise that entering Alnwick Sprint Triathlon was a bit of a no brainer! I’d set a reminder on my phone – which didn’t work so originally missed out – until I spied over social media that some more places had become available as people hadn’t wanted them. Bingo! This was months ago.

Fast forward to the day before.

Accommodation was booked and sorted – I arrived in Northumberland in plenty of time. All good you’d thing – I was too early to go to my accommodation so decided to drive the bike route. Well what a BAD idea that was. I knew it wasn’t flat but argh – talk about putting the wind up myself. Undulating is a rather mild word for it! Either way – it was a scenic route but it did put the wind up me and result in some frantic texting! This kind of set the tone for the rest of the evening.

Stayed in my favourite village – Beadnell – at Farne Lodge – what a gem of a find! I’ll be back over the summer! Really nice rooms and didnt need breakfast so was more than happy – although a little gutted my mate couldn’t make it. In all honesty I had a bit of an emotional wobble about life which again was solved/helped by some conversations with mates and I snapped out of it.

I had some jobs to do work wise (I had taken laptop) so sat and worked through a bit of the to do list then headed over to the pub next door for tea and some Guiness – why not? I took a book and just sat chilling on my own – looking distinctly like billy-no-mates.

Netflix and bed.

RACE DAY!

My first triathlon in nearly a year. I really think I am one of the laziest racers in the club. Alarm went off, I hit snooze. I thought about moving and wondered how close I dare leave it before dragging myself out of bed and getting up. Ate some food – thought that was wise! Pulled on my trisuit and some trousers before loading the car and tootling off to Alnwick. The joys of knowing the area meant no worrying about getting lost and knowing exactly where I needed to be and how long it would take. Bonus points really.

Rocking up on my own was a bit novel. I HAD read the race pack re registration and the briefing but after liberating my race number and my bike and racking up in transition – someone kindly reminded me I needed to be at a race briefing! Perfect planning there.

Thankfully not before leaving my long sleeved jersey with my bike. I hate being cold on the bike. Even in a race.

Briefing done, Let the waiting game commence!

My swim wave was 8.30 – I’d put down 7:30 swim time when I entered which put me in the 5 wave – out of 7 or 8 so heading towards the top half. The wave in front – one lass was quite slow in finishing, leaving no time for any warm up so it was a case of straight in. After focusing on my form – I was annoyed that I forgot in for the first 150m. Then it clicked – higher elbow, more power, pull and relax – then things eased up and I managed to keep on the toes of the lad in front – I’d let him over take. Stopped my watch dead on last stroke – 7:19 thank you very much! I was over the moon.

Then I buggered up my watch. I use my watch in triathlon mode so little that I forgot how it worked – so trundled through transition with the full intention of keeping warm on the bike (so that could have been quicker…). It took me half a km to get my watch on to cycle mode but….

The bike had almost given me nightmares but there was no point in sacking it off – I needed to do it. Turns out though that as tough as it was – it wasn’t as bad as I expected. It was as undulating as it was scenic and in the end I was genuinely happy with my finish time – my average pace as 15.8mph which was better than I was expecting. My attitude on the bike is better than running – I seem to be able to push through the pain on the bike more than I do the run.

Talking of the run.- I faffed into transition – and as I set out on the run – remembered just how awful that heavy leg feeling is off the bike. I really should remember to do brick sessions. Either way – the run was four laps of the local secondary school – a long slow gradual uphill with a corresponding decent and in all honesty – once I got into it, managed to maintain somewhat reasonable pace for me, but I will admit I spent the last half an hour never wanting to do a triathlon again. I was properly miserable at one point! And so glad to see the finish line! At least the sun was shinning and. there was a good support crowd! The race photos are definitely amusing!

Of course after finishing – without having a support crew there, a flurry of texts went out with ‘I NEVER WANT TO DO A TRIATHLON AGAIN’. Obviously two hours later once normality had been restored I took most of this back!

Biggest worry now is actually getting enough training in for Holkham. Any chance I can take the next 7 weeks off work?!

Holkham Training – Week 7 & 8

To put simply – dire.

My mate asked me how it was going. My response – ‘Shit’.

Really struggled to fit in my training and if I am perfectly honest – I am a bit worried at the moment. Something is going to have to give.

I’m hoping that Week 9 I will be able to report that the Mojo has come back a bit and that I have managed to get some more miles in but what with work, tutoring and the club weekend away – this remains to be seen….

Brief summary…… Of two weeks

Swim – 6500m

Bike- 77.1km

Run – 16km

Think it’s time I started saying no to a few things.

Or took some holiday from work.

Or gave up work?

Holkham Training – Week 6

I would love to say that everything is going fabulously but it really isn’t. My running mojo has completely fled and I’ve just not been in the right head space – which isn’t really an excuse but with so much other stuff going on – it has taken a little bit of a back seat. I have however, had a good week of life in general – a flight to Northumberland, a really good bike ride with a mate and some swim improvements too, so not all is lost! I also seem to have signed up for Coniston End to End swim in August…..

Swim – 3500m – Consisting of only two swims – one set was 10 x 100m in which I averaged 1:45/100m – really surprised myself. A slight change in my stroke seems to have made a bit of a difference. The other 2500m were swam in the outside pool at the gym, the main set was 400, 300, 200, 100, 200, 300, 400 and to be fair I quite enjoyed it.

Bike – 67km – Monday’s ride! I rode every day of bank holiday but Monday was the longest ride I’ve done this year and with company too – which was awesome. As was the pub stop – I should have had pints as the halves went down too easy. The ride back into town, post pub was a bit speedy – think I averaged about 20mph! I was a bit shot though when I got back! Still need to sort my TT bike out but the weather was glorious, the company fabulous and the riding good. So despite not getting more rides in (shoddy weather/time) – it was good to get a longer ride in, especially after riding the three days previous.

Run – 11.7km – I lead the club run – all two of us – on Wednesday and did hills. After the horrific rain half an hour before, if no one had turned up I probably would have gone and run on a treadmill. I feel I have lost my mojo again which isn’t fun considering I have Edinburgh half marathon in 4 weeks. I was supposed to have a 2 hour run today – yeah that didn’t happen. I managed 30 minutes. I am going to have to buck my ideas up and get back on it some how. I might try running outside on Tuesday morning and combine it with a swim, so we will see.

Holkham Training – Week Four

Well I’ve hit an absolute dip in my motivation to train this week – in terms of running anyway. It’s just been busy. On the plus side – my cycling has increase and I got my two hour ride in on Saturday so I really need to stop beating myself up – I also didn’t get my LSR in on Sunday – I decided cheering my mates on at Skipton Triathlon (why is it always cold there?!) was more important! I also really need to give some serious time to strength and conditioning work! I would also like some more sleep!

Swimming – 3250m – Nothing to really report here – although my pace wasn’t on form at all this week – I’m not too worried – it has fallen a bit by the wayside due to cycling….

Cycling – 69.6km – All on the road and none on the turbo. Managed to get a two hour ride in on Saturday to town but spent nearly an hour gabbing to friends – on the downside, had a head wind back. Starting to feel a bit more confident with my cycling in terms of getting my general fitness back.

Running – 15km – This is really poor for this week – and where I really need to be focusing. I had a really good run on Wednesday but still suffering with a hot spot on my right foot when I try to put any pace on – and I missed my LSR on Sunday due to heading off to Skipton and not really getting up early enough to go before.

Next week I am not working quite as much – I am hoping I’ll get some run mojo back but I am not feeling particularly hopeful at the moment. I think Monday and Tuesday will be write-offs.

 

R&R coupled with improvements

Not that I needed reminded but as someone recently pointed out on Twitter, rest is as important as training. After running Coniston 14 at the weekend, I think general tiredness coupled with a busy life caught up with me yesterday – so I made the wise decision to have a complete day off training – and most of today too – knowing that I was going to swim tonight. I’ll probably write up a bit more about this at the weekend – but on a different note – taking the day or so off wasn’t a bad thing I was planning a CSS test tonight.

I dragged a mate out with me to swim tonight – because he needed to do his CSS too (according to me anyway!) so I sent him the set – and didn’t get a reply. I was mean though and sent him the advanced set! I still made him do the intermediate one. Because I am nice like that!

Anyway – on to the important stuff – I wasn’t really sure where my pace was at in all honesty. It was November when I last did my CSS – which was 1:59/100m – I was over the moon at this as I roughly knew I was around the 2 minute mark but to have it just under after a rocky year swim wise – I was very happy. Any one who swims regularly knows that it actually takes a lot of effort to actually bring the pace down in swimming compared to making improvements in running and cycling (unless your me then running takes forever).

Doing my CSS test tonight was definitely going into the unknown. I knew I wasn’t any slower than I was in November – my training has been quite consistent and I have been pushing myself more so when I got out of the pool and checked it – it’s come down to 1:52/100, – so 7s faster. That doesn’t sound like a particularly huge improvement but I am rather pleased with that – and will happily take that.

I just need to put some serious effort into my cycling as I know full well I have not been on it – and having just bought a brand new second hand Ridley Phaeton – its about time I did!

Training Review 2018

Last Christmas (I gave you my heart…)… sorry, couldn’t resist, especially after the year I’ve had!

Let me start again.

Last Christmas, I got a free glittery notebook from Cath Kidston with an order. Being a
former teacher, I love a good notebook and unhealthy amounts of stationary. I had itchy feet to write in it – but what? I left it to the side until one day, I decided that I was going to keep a physical, rather than just digital record, of my training year.

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The cover of my new compendium definitely reflects my love of swimming!

Inside it was entitled; ‘Rach’s Compendium 2018’.

In it contains a review of 2017 in terms of distance and time for swim, bike, run and yoga, as well as a record of races, body statistics (yes – weight and measurements of all sorts body related – big drop in the summer), books read, goals (I achieved none of them!) and a monthly overview. In the monthly overview, I noted anything in particular the stuck out training wise, note on injuries, who I rode with, sportives – anything that took my fancy. I managed to keep it up – although at the back end of the year this has trailed off a little bit. Its a bit like a training diary but looking backwards rather than looking at what I have planned.

I want to carry this on, so I have a new compendium for this year – it is still glittery but slightly bigger. I will be using this alongside trainxhale.com and Endomondo (as well as Strava – but I don’t use Strava quite as religiously).

So what are the final results for 2018? Has it been a good year training wise?

2018

It has certainly been an interesting one.

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My swimming this year, screen shot from just before I hit the 160km mark on New Years Eve.

When I look at my stats – overall, 2018 has been a good year training wise. The stats are also a good representation of what has gone on in my life. In particular, my swimming stats. I have struggled over the last 18 months to get to the bottom of my swimming injury and resulting tightness. Swimming has also helped me meditate/switch off and help me recover from a horrible break up, my endurance is just about back, I just need to work on my speed). Cycling too – being dragged out to Time Trials in the aftermath of the break up brought on my cycling no end – in fact, if anything, the break up has massively contributed to me becoming more focused on me, my training, and doing what I want to do.

So distance wise – what have I done?

Cycling – (including turbo kms too) 2468.25km

Swimming – 160km

Running – (including treadmill) – 438.85km (considerably less than last year)

Total time across ALL activities – 14 days, 20 hours and 18 minutes – give or take.

When I reflect back on this, I am very conscious that a lot of this has lacked focus, so yes I have put the hours in and I have made a lot improvements (especially in terms of cycling), but I think I can do better.

I have done so much in the last six months because it has been all about me and doing what I love. I’ve probably pushed myself harder too. Reflecting on the year is rather good, as I know that with a focused training plan and getting in some decent base training, I stand a good chance of making some good improvements next year. I need/want to mix up my training, as doing the same thing won’t help me get better. I need more sessions where I push myself out of my comfort zone, but equally I need more sessions at lower intensity. ┬áPut basically – I need to keep mixing it up.

I am not sure what my biggest achievement sporting wise has been this year – but the two things I am most proud of I think involve my swimming come back and my new love of Time Trials and desire to improve and get better.

Targets and Goals for 2019

I do this every year and rarely meet any of them – or give up the ghost a bit but… if I write them here, in 12 months time, hopefully I will be able to tick them off!

  • Swim more than 160km
  • Get my CSS down to 1:55/100m or less.
  • Sub 30 minute 10 mile TT (I was VERY close this year)
  • Improve my average speed on the bike.
  • Cycle at least 2000 miles, if not more.
  • Run 1000km.
  • Run a sub 28 min 5km
  • Run a sub hour 10km
  • Learn to look after my bikes better!
  • Enter a CX race

 

2018 has been a rollercoaster year – roll on 2019 and the start of something truly epic!