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!).
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.
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.
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…
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.
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!