Ok, so I've not posted in a while, but there really wasn't much to post as I couldn't do much in the way of training with dodgy shins.
Anyway, the tri was Sunday before last and while it was supposed to be a fun event, there were plenty of fit serious people there.
We all lined up poolside, and they had the slowest going in first, three in each lane and a new swimmer went in as a finisher got out. I had a 20 minute wait before getting in, but once in I was offffff :D Think I went off a bit quick but got held up a couple of times giving me a much needd breather. I was just thinking I had two lengths to go, when I was told to get out. Not a bad time at 8 mins but allowing for the delays would have meant nearer 6m 50 which was what I'd hoped for. So tired, I couldn't actually get out of the pool - I tried and fell back in :D
Got to transition for the bike and thinking back, spent far too long getting dried/changing - probably another couple of minutes lost, but hey it was fun. The ride was advertised as 16.5 miles, but I'd mapped it out on dailymile.com and it was more like 18. I was really hoping to average 20mph but it was too windy and my legs hurt like hell as I put a lot of effort into it. Part of the route involved a U turn where I stopped to get some food from my saddle bag - another minute or so lost :D
Anyway, got to the pub for the final transition and onto the run. Well, I originally hoped to do the run in 40 mins so was amused to do it in 39:40 sec :)
All in all, it was a fantastic event, really well organised. The finish at the pub was great as they had food and drink on the go (duh, I know, it's a pub, it's what they do !!!). The weather was great too.
All in 1 hr 49 mins and 40 place. There were 50 solos and 6 teams of three. My swim time was 17th fastest though I reckon should've been nearer top ten without delays; the bike was 20th fastest, but food probably cost me a few places and the run I was 56th fastest, but that has always been my weakest discipline, worry etc etc.
Will I do another? Er, signed up for an open water tri in August at Bewl - 750m swim, 20km bike and 5k run. I will also be doing some practice tri's on the south coast before hand. I'm also going to start taking the running a lot more seriously as that'll be the biggest time benefit.
Just watched the London ITU event and men did the same distances I'll be doing in August in 50 mins. A target has been set :D
Saturday 31 May 2014
Monday 31 March 2014
Getting Irregular!
Well, it's been 1/2 a month since the last post. To tell the truth I just completely forgot to update as I was really interested in posting progress on the running.
Anyway, it's been another couple of weeks since I last ran (but think as of this week the frequency will be upped quite a lot) but the reason for the post tonight is that I hit a fairly major milestone.
Bear in mind that when I decided to do this triathlon, I barely managed to run 200 yards without a breather, then I was having various aches and pains especially in my shins that I was giving them a proper rest - well, tonight I finally managed to run 3.5 miles (circa 5k), and I've got to admit I'm feeling pretty please about that.
I was originally thinking my best time for the run would be around 40 mins and tonight I did it in under 38 minutes - yep, not a lot, but still got eight weeks to go.
The pool re-opened today, so I start in there tomorrow. No mucking around on this - as I'm joining a SwimFit class to make sure I put the effort in. It's been 10 months since I was in the water and I have 8 weeks to get to the stage where I can do sixteen 25 metre lengths non stop in 8 minutes. I know it's a fairly relaxed - I just need to convince myself I can swim for 8 minutes and that will be that for the swim.
As for the bike, I'm trying to get out on the road bike as much as poss. The first ride was average 15.4 mph (and a hilly route), my local 17mile loop is fairly flat (the odd bump is all) and I managed 19mph the the whole ride on Sunday. Checking out the faster times for last years' riders I need to be doing around 22 mph (the fastest did 25 - just a dream for me, but at least I have a target).
Anyway, me happy and going to bed.
G'night !
Anyway, it's been another couple of weeks since I last ran (but think as of this week the frequency will be upped quite a lot) but the reason for the post tonight is that I hit a fairly major milestone.
Bear in mind that when I decided to do this triathlon, I barely managed to run 200 yards without a breather, then I was having various aches and pains especially in my shins that I was giving them a proper rest - well, tonight I finally managed to run 3.5 miles (circa 5k), and I've got to admit I'm feeling pretty please about that.
I was originally thinking my best time for the run would be around 40 mins and tonight I did it in under 38 minutes - yep, not a lot, but still got eight weeks to go.
The pool re-opened today, so I start in there tomorrow. No mucking around on this - as I'm joining a SwimFit class to make sure I put the effort in. It's been 10 months since I was in the water and I have 8 weeks to get to the stage where I can do sixteen 25 metre lengths non stop in 8 minutes. I know it's a fairly relaxed - I just need to convince myself I can swim for 8 minutes and that will be that for the swim.
As for the bike, I'm trying to get out on the road bike as much as poss. The first ride was average 15.4 mph (and a hilly route), my local 17mile loop is fairly flat (the odd bump is all) and I managed 19mph the the whole ride on Sunday. Checking out the faster times for last years' riders I need to be doing around 22 mph (the fastest did 25 - just a dream for me, but at least I have a target).
Anyway, me happy and going to bed.
G'night !
Wednesday 19 March 2014
Yes!
Finally decided to get back out on the run tonight as it's been a fortnight or so since I the last. Main reason for this was all the grief I was getting from my shins, so rest it was!
How was it? Excellent! Basically, did the usual 1/4 mile warm up walk, then ran for 1.5 miles, short walk, 1 mile run, short walk, .4 mile run, short walk and same again.
So, managed to run most of it, and no pain in the shins :D :D
Last night I did a quick 17 miles in an hour on the road bike and on Sunday I did 18 mtb offroad miles.
Hopefully (and it's a bit of an if at the mo), I may be getting back into the pool on Saturday, so it'll be good to see how that works out as it's around 10 months since I last did any serious swimming!
Anyway, need sleep, so till next time!
How was it? Excellent! Basically, did the usual 1/4 mile warm up walk, then ran for 1.5 miles, short walk, 1 mile run, short walk, .4 mile run, short walk and same again.
So, managed to run most of it, and no pain in the shins :D :D
Last night I did a quick 17 miles in an hour on the road bike and on Sunday I did 18 mtb offroad miles.
Hopefully (and it's a bit of an if at the mo), I may be getting back into the pool on Saturday, so it'll be good to see how that works out as it's around 10 months since I last did any serious swimming!
Anyway, need sleep, so till next time!
Tuesday 11 March 2014
Oops, forgot to update!
So, since the last time I posted I've done the route a few more times, those being:
41 min 4 sec, then 42 min 46 secs, then I decided to rest as my shins have been hurting too much. Last Saturday did a 34 mile mtb ride on the South Downs (4500 ft of climbing) then the following day got out on the new road bike and did 15 miles in an hour. That included a chat :D
Should be back out tomorrow and hoping to beat 40 minutes for the 3.5 miles - which will be fab if I can, as that means I'm ahead of my original best time prediction for the tri when I first started writing this blog :D
Anyway, will let you know tomorrow. Maybe soon have an idea when I can get back in the pool!
Cheers
41 min 4 sec, then 42 min 46 secs, then I decided to rest as my shins have been hurting too much. Last Saturday did a 34 mile mtb ride on the South Downs (4500 ft of climbing) then the following day got out on the new road bike and did 15 miles in an hour. That included a chat :D
Should be back out tomorrow and hoping to beat 40 minutes for the 3.5 miles - which will be fab if I can, as that means I'm ahead of my original best time prediction for the tri when I first started writing this blog :D
Anyway, will let you know tomorrow. Maybe soon have an idea when I can get back in the pool!
Cheers
Tuesday 25 February 2014
Quickie!
Just a quick post to say that I went out again tonight and did the full 3 and a half (and a bit) mile route and was pretty determined to beat the time I set the first time I did the distance.
Well, 1st time, 49m 50s tonight 45m 17; around 4 1/2 mins quicker.
It's funny, I was nearly panicking with my time so I kept on doing a bit more running - about 22 minutes worth (was aiming for 15!) but as you can guess, it was very slow running towards the end.
Going to cover my legs in heat gel now and get some sleep as I'm out again Thursday :)
Till the next one!
Well, 1st time, 49m 50s tonight 45m 17; around 4 1/2 mins quicker.
It's funny, I was nearly panicking with my time so I kept on doing a bit more running - about 22 minutes worth (was aiming for 15!) but as you can guess, it was very slow running towards the end.
Going to cover my legs in heat gel now and get some sleep as I'm out again Thursday :)
Till the next one!
Sunday 23 February 2014
The Ante's Been Upped!
Well, it'd been more or less a week since I last ran because I had really sore shins. Decided a week long rest might be in order, especially as the last time I ran, I did the whole mile none stop.
Anyway, last night I decided that it was time to get the new running shoes out again, this time I'd been doing 3.5 miles rather than the 2.25 miles I had been doing.
Main reason for this is the get the tri distance under my belt as soon as possible and get a time - I now have 12 weeks until the tri, around 36 runs of 3.5 miles - over 120 miles of training.
The 3.5 miles I did last night took 49m 50 secs. I've set myself a nominal target to decrease my time by 30 secs per run (with an increase of 1min of running, so I have to run that min at 7 mph to beat my 3.5 mph walking pace), and if I can keep that up, I should get the 3.5 miles down to around 32 minutes, which I'll be very happy with.
I'm now hoping to run on the proper days (which I'm now changing to Saturday, Tuesday and Thursday) without any long breaks like I've just had.
As I said in another post, I'm increasing each run by one minute, however what I did last night was three 4 minute runs and 1 of two minutes (so 14 in all). The next run will be 15 minutes in total - 4m 20 sec x 3 and a two minute run at the end.
Anyway, next update Tuesday after my second 3.5 miles walky/run :D
Anyway, last night I decided that it was time to get the new running shoes out again, this time I'd been doing 3.5 miles rather than the 2.25 miles I had been doing.
Main reason for this is the get the tri distance under my belt as soon as possible and get a time - I now have 12 weeks until the tri, around 36 runs of 3.5 miles - over 120 miles of training.
The 3.5 miles I did last night took 49m 50 secs. I've set myself a nominal target to decrease my time by 30 secs per run (with an increase of 1min of running, so I have to run that min at 7 mph to beat my 3.5 mph walking pace), and if I can keep that up, I should get the 3.5 miles down to around 32 minutes, which I'll be very happy with.
I'm now hoping to run on the proper days (which I'm now changing to Saturday, Tuesday and Thursday) without any long breaks like I've just had.
As I said in another post, I'm increasing each run by one minute, however what I did last night was three 4 minute runs and 1 of two minutes (so 14 in all). The next run will be 15 minutes in total - 4m 20 sec x 3 and a two minute run at the end.
Anyway, next update Tuesday after my second 3.5 miles walky/run :D
Sunday 16 February 2014
One Mile!
I ran a mile, I ran a mile ......
For the first time in a very long time I have finally managed to run a mile non-stop, and I've got to admit I'm rather pleased about that !!
Tonight I upped the running time to 11 mins, and the mile took around 9m 50s so not exactly quick but bear in mind that I rode 34 1/2 miles on the bike this morning over some very hilly roads (doing around 3000 ft of climbing) and I was wearing a new pair of shoes. I was hoping to smash my 2.25 mile time but beat it by 4 seconds, but given the ride, shoes and run I'm still happy.
Going to increase the route to 3.5 miles and 12 minutes of running when I next go out, but will see how the legs are on the night.
Anyway, I'm fairly knackered so going to bed :D
Night!
For the first time in a very long time I have finally managed to run a mile non-stop, and I've got to admit I'm rather pleased about that !!
Tonight I upped the running time to 11 mins, and the mile took around 9m 50s so not exactly quick but bear in mind that I rode 34 1/2 miles on the bike this morning over some very hilly roads (doing around 3000 ft of climbing) and I was wearing a new pair of shoes. I was hoping to smash my 2.25 mile time but beat it by 4 seconds, but given the ride, shoes and run I'm still happy.
Going to increase the route to 3.5 miles and 12 minutes of running when I next go out, but will see how the legs are on the night.
Anyway, I'm fairly knackered so going to bed :D
Night!
Thursday 13 February 2014
Two Days Later...
Well, not quite the film title, and I'd be no good if it was cos the zombies would outrun me by a long shot.
Anyway, I did another run tonight, for 10 minutes (split 6 and a bit mins and 4 ish) of what has now become a 30 mins 34 sec (from 38 or so) exercise with the average speed now up to 4.46 mph - ooo! I could probably have done a bit longer on the first section.
Shins are quite sore, but I'm going to a running shop on Saturday to try and get some decent shoes. Even though physio suggested running off tarmac/pavement, it's a bit difficult given how wet the ground is, so shoes will have to be a compromise.
Once I break the 30 minutes for the route I take, I'm going to add another mile and a quarter to the route which will take me up the Tri distance. My target will be to run the whole distance perhaps by the end of April (around 10 weeks - 105 miles of training), then I have 4 weeks to get the time down and cram in some proper brick sessions with the pool and cycling.
Got to admit that even though my legs are aching I'm starting to feel quite good, especially when you think that 7 weeks ago I could barely run a hundred yards and tonight I ran 2/3 mile, followed by another 1/2 4 mins later :)
Anyway, got to go, need to try and plot out my 3.5 mile loop as I should be starting it on Tuesday :D
Anyway, I did another run tonight, for 10 minutes (split 6 and a bit mins and 4 ish) of what has now become a 30 mins 34 sec (from 38 or so) exercise with the average speed now up to 4.46 mph - ooo! I could probably have done a bit longer on the first section.
Shins are quite sore, but I'm going to a running shop on Saturday to try and get some decent shoes. Even though physio suggested running off tarmac/pavement, it's a bit difficult given how wet the ground is, so shoes will have to be a compromise.
Once I break the 30 minutes for the route I take, I'm going to add another mile and a quarter to the route which will take me up the Tri distance. My target will be to run the whole distance perhaps by the end of April (around 10 weeks - 105 miles of training), then I have 4 weeks to get the time down and cram in some proper brick sessions with the pool and cycling.
Got to admit that even though my legs are aching I'm starting to feel quite good, especially when you think that 7 weeks ago I could barely run a hundred yards and tonight I ran 2/3 mile, followed by another 1/2 4 mins later :)
Anyway, got to go, need to try and plot out my 3.5 mile loop as I should be starting it on Tuesday :D
Tuesday 11 February 2014
Getting Better
Okay, okay. It's been a week or so since I last ran. The reason is quite simple, my shins were quite painful. Despite that, I had managed quite a good average speed so I was happy.
So, tonight I thought it might be time to get back out and try for 9 minutes out of the 35. Naturally, this total time is a bit of a misnomer as the more I run the less it becomes, and at some point I have to start increasing the distance, but we'll worry about that when I can run the whole of my current 2.3 mile loop.
Anyway, back to tonight, I did 9 minutes and felt great - I suspect because I had a week long rest.
Also had a visit to the physio today as getting grief from shoulder - he told me what it was but I forgot. Anyway, while I was there I mentioned the tri and the sore legs and he suggested I a) try running on something other than tarmac (difficult at the mo, he acknowledged given that I might as well try running in a river as the grass is so wet) and b) I get some proper shoes rather than the shite trainers I'm using - which I'll do this weekend.
I broke the run into three parts tonight - they weren't particularly well spaced but I only set the timer on my watch to the total so I don't lose count overall. May have to rethink or check timer more frequently. Something else the physio mentioned was that he didn't think the Couch to 5k programme was that sympathetic to proper couch potatoes like me with the 3 minutes increases each week, so I have amended it to basically increase my running by one minute every time I go out. So tonight was 9, Thursday will be 11. Nah, 10 :D etc
The pool probably won't open for another month so until then, I'm going to concentrate on running and cycling as the swim, if I'm slow will be 10 minutes; quick 7 minutes so only 3 minutes out of the total. The run, if I get reasonable will be 30 mins; slow an hour, likewise the bike could be between 40 mins to an hour - so more important that I get these two nailed really.
All of this means that I now really do have to lose weight, so as of tomorrow (Wed 12/2/14), I'm cutting out chocolate, sugar and basically all the crap I enjoy till after the Tri. I need to lose at least four stone (64 lb or 29 kgs). This might help my knees too.
Hopefully, by getting the weight down, I'll be able to increase the training which will help with the weight etc etc and we'll get a nice weight/training spiral going to my benefit.
Final point for the day, my speed tonight was 4.27 mph which is by far the fastest.
Well chuffed!
Cheers
So, tonight I thought it might be time to get back out and try for 9 minutes out of the 35. Naturally, this total time is a bit of a misnomer as the more I run the less it becomes, and at some point I have to start increasing the distance, but we'll worry about that when I can run the whole of my current 2.3 mile loop.
Anyway, back to tonight, I did 9 minutes and felt great - I suspect because I had a week long rest.
Also had a visit to the physio today as getting grief from shoulder - he told me what it was but I forgot. Anyway, while I was there I mentioned the tri and the sore legs and he suggested I a) try running on something other than tarmac (difficult at the mo, he acknowledged given that I might as well try running in a river as the grass is so wet) and b) I get some proper shoes rather than the shite trainers I'm using - which I'll do this weekend.
I broke the run into three parts tonight - they weren't particularly well spaced but I only set the timer on my watch to the total so I don't lose count overall. May have to rethink or check timer more frequently. Something else the physio mentioned was that he didn't think the Couch to 5k programme was that sympathetic to proper couch potatoes like me with the 3 minutes increases each week, so I have amended it to basically increase my running by one minute every time I go out. So tonight was 9, Thursday will be 11. Nah, 10 :D etc
The pool probably won't open for another month so until then, I'm going to concentrate on running and cycling as the swim, if I'm slow will be 10 minutes; quick 7 minutes so only 3 minutes out of the total. The run, if I get reasonable will be 30 mins; slow an hour, likewise the bike could be between 40 mins to an hour - so more important that I get these two nailed really.
All of this means that I now really do have to lose weight, so as of tomorrow (Wed 12/2/14), I'm cutting out chocolate, sugar and basically all the crap I enjoy till after the Tri. I need to lose at least four stone (64 lb or 29 kgs). This might help my knees too.
Hopefully, by getting the weight down, I'll be able to increase the training which will help with the weight etc etc and we'll get a nice weight/training spiral going to my benefit.
Final point for the day, my speed tonight was 4.27 mph which is by far the fastest.
Well chuffed!
Cheers
Tuesday 4 February 2014
Another couple done
I ran/walked last Thursday and was quite pleased that I averaged bang on 4 mph which was quickest yet. But my legs were very sore while walking.
Following that run, I then left it until Sunday before I tried again.
Now, bear in mind that on Sunday morning I went for a bike ride with some chums over at the forest where we did around 10 miles in really soft boggy mud (the best mtb conditions:) ), I was expecting trouble with the evening run.
Anyway, whaddya know - averaged 4.11 mph - and felt great apart from shins and right knee. I actually did an extra tenth of a mile as I needed to detour to garage to get some stuff.
So, things seemed to be going well, but I'm still having probs with knee, so I going to the doc's on Friday about a trapped nerve and I'll bring up the tri and issues I'm having - he may suggest a knee brace or something - or just stop running. Which of course, I'll politely decline.
Anyway, may try and run Thursday, and am supposed to be doing 9 mins or running in the half hour now !!
Back soon!
Following that run, I then left it until Sunday before I tried again.
Now, bear in mind that on Sunday morning I went for a bike ride with some chums over at the forest where we did around 10 miles in really soft boggy mud (the best mtb conditions:) ), I was expecting trouble with the evening run.
Anyway, whaddya know - averaged 4.11 mph - and felt great apart from shins and right knee. I actually did an extra tenth of a mile as I needed to detour to garage to get some stuff.
So, things seemed to be going well, but I'm still having probs with knee, so I going to the doc's on Friday about a trapped nerve and I'll bring up the tri and issues I'm having - he may suggest a knee brace or something - or just stop running. Which of course, I'll politely decline.
Anyway, may try and run Thursday, and am supposed to be doing 9 mins or running in the half hour now !!
Back soon!
Tuesday 28 January 2014
Slowly but surely. Something like that anyway!
Well, it's been a few days since I last posted!
I thought it would be a laugh on Sunday (26/1/14) to try a brick session ie a bike ride followed by a run. Ha bloodin ha ha is all I can say
The ride was to be around an hour and 16 miles but because I hadn't plotted a route, I could only guess a time and distance. Anyway, I knew the route I was doing so set off at a reasonable rate (turned out to be 14.4 mph (on a mtb!!) but it was only 12 miles, so it was done in 50 minutes or so.
Following one of the slowest transition times of around 15 minutes, I set off on the run, sorry it's mostly walking at the moment), with the hope of doing around 6 to 8 minutes of running in the 35 minutes I'd be out.
This is where the ha ha comes in. Despite the fact that I was very hot still from the bike ride, and was feeling really good, the legs really weren't interested in running whatsoever. So, my 6 - 8 was more like 3 - 4 :D
I'm not complaining as this I think is the sort of thing I need to know. As mentioned variously on these pages, I do a lot of mtb'ing so of course I was going to feel good following the ride - it's what I do.
Unfortunately this means I am going to have to curtail the mtb rides when they are likely to clash with my runs (walks) as I think I need all the recovery time I can get. I'm going to restrict myself to time on the rollers on a Wednesday eve for half an hour or so and do a decent ride on Sunday mornings - around 8 hours before the Sunday runs (done in the evening). Or I'll do the run first. Hmm
Anyway, that was then and this is now ie about an hour after my last run which was the proper first of the 6/24 run/walks. Felt quite good and did 8 minutes of running which I guess must be just under a mile or so. Should be doing a night ride (mtb) in the local forest tomorrow but will concentrate on recovery for Thursday as want to try and do two 4 - 5 minute runs within the run/walk 35 minute session.
I'll only cut down on the cycling for two or three weeks to get the legs stronger for the running then get the two disciplines going together.
Anyway, time for a recovery sleep:)
Cheers
I thought it would be a laugh on Sunday (26/1/14) to try a brick session ie a bike ride followed by a run. Ha bloodin ha ha is all I can say
The ride was to be around an hour and 16 miles but because I hadn't plotted a route, I could only guess a time and distance. Anyway, I knew the route I was doing so set off at a reasonable rate (turned out to be 14.4 mph (on a mtb!!) but it was only 12 miles, so it was done in 50 minutes or so.
Following one of the slowest transition times of around 15 minutes, I set off on the run, sorry it's mostly walking at the moment), with the hope of doing around 6 to 8 minutes of running in the 35 minutes I'd be out.
This is where the ha ha comes in. Despite the fact that I was very hot still from the bike ride, and was feeling really good, the legs really weren't interested in running whatsoever. So, my 6 - 8 was more like 3 - 4 :D
I'm not complaining as this I think is the sort of thing I need to know. As mentioned variously on these pages, I do a lot of mtb'ing so of course I was going to feel good following the ride - it's what I do.
Unfortunately this means I am going to have to curtail the mtb rides when they are likely to clash with my runs (walks) as I think I need all the recovery time I can get. I'm going to restrict myself to time on the rollers on a Wednesday eve for half an hour or so and do a decent ride on Sunday mornings - around 8 hours before the Sunday runs (done in the evening). Or I'll do the run first. Hmm
Anyway, that was then and this is now ie about an hour after my last run which was the proper first of the 6/24 run/walks. Felt quite good and did 8 minutes of running which I guess must be just under a mile or so. Should be doing a night ride (mtb) in the local forest tomorrow but will concentrate on recovery for Thursday as want to try and do two 4 - 5 minute runs within the run/walk 35 minute session.
I'll only cut down on the cycling for two or three weeks to get the legs stronger for the running then get the two disciplines going together.
Anyway, time for a recovery sleep:)
Cheers
Tuesday 21 January 2014
Feeling Epic!
Well, it's only a small step, but I finally managed some meaningful running tonight.
When I originally started this quest, I just went out for a few runs and made my legs hurt. Then I joined the www.beginnertriathlete.com forum and started following their Couch to 5k programme which (if you've been following this blog) will know involved some walking in the first week (which I did), then 3 minutes of running in the following week, which was last week and which I didn't do because my legs hurt so much. All I ended up doing was more walking.
Anyway, I think the reason for my inability to run was because I'd decided to walk the first mile and a half as a warm up, but (this is a theory) I reckon my legs got used to walking so said no to the running!
This brings me to tonight's sesh. I walked for probably a quarter of a mile to the main road, then started running. Ok, it was only for two minutes, but remember I'm supposed to be doing three minutes per half hour at the moment. So, then I walked a bit and recovered then ran the supposedly final minute.
Then guess what, yep, I felt so good, I ran for another three minutes, with a 30 second interlude to tie a wayward lace. Then I walked and near the end I ran for another one minute 15 seconds. All in all, I ran for 7 mins 15 secs, average moving speed 3.95 mph, max 9 mph, best pace 6 min 51 sec per mile. That would mean the 3.5 miles in 25 minutes. I think I may skip Week 2 (27 minutes of walking/3 of running) and go straight to Week 3 (24 walk/6 run) but increase the run by a little (target of 7m 30s run next time) if I feel ok. And to do all the running in two or three segments, rather than five or six.
Yes, I know many more miles will need to be pounded, but fingers crossed my knees are ok. I think I need to concentrate when running to make sure I don't run with loose knees - I know what I mean!
Anyway, bike tomorrow, then back to running Thursday
Happy Bloke, till next time
When I originally started this quest, I just went out for a few runs and made my legs hurt. Then I joined the www.beginnertriathlete.com forum and started following their Couch to 5k programme which (if you've been following this blog) will know involved some walking in the first week (which I did), then 3 minutes of running in the following week, which was last week and which I didn't do because my legs hurt so much. All I ended up doing was more walking.
Anyway, I think the reason for my inability to run was because I'd decided to walk the first mile and a half as a warm up, but (this is a theory) I reckon my legs got used to walking so said no to the running!
This brings me to tonight's sesh. I walked for probably a quarter of a mile to the main road, then started running. Ok, it was only for two minutes, but remember I'm supposed to be doing three minutes per half hour at the moment. So, then I walked a bit and recovered then ran the supposedly final minute.
Then guess what, yep, I felt so good, I ran for another three minutes, with a 30 second interlude to tie a wayward lace. Then I walked and near the end I ran for another one minute 15 seconds. All in all, I ran for 7 mins 15 secs, average moving speed 3.95 mph, max 9 mph, best pace 6 min 51 sec per mile. That would mean the 3.5 miles in 25 minutes. I think I may skip Week 2 (27 minutes of walking/3 of running) and go straight to Week 3 (24 walk/6 run) but increase the run by a little (target of 7m 30s run next time) if I feel ok. And to do all the running in two or three segments, rather than five or six.
Yes, I know many more miles will need to be pounded, but fingers crossed my knees are ok. I think I need to concentrate when running to make sure I don't run with loose knees - I know what I mean!
Anyway, bike tomorrow, then back to running Thursday
Happy Bloke, till next time
Sunday 19 January 2014
Did a bike ride though!
Well, I was supposed to have gone for a run/walk on Thursday night, but my legs didn't want to know, then again Friday night, then again Saturday etc.
So, my training schedule is completely to pot now - I am really struggling to get motivated to try and run as it hurts every time I do.
Tomorrow I'm going to try the local gym and start using their running machines to try and get my knees used to running on a softer surface and build up the useless muscles.
I will be going out later tonight for a walky/run - gotta try, as it's been five days since the last - but I'm going to do a short warm up then run rather than save the run till the end like last time.
As for the cycling, I do a lot of mountain biking, which is harder than road bikes due to low pressure fat knobbly tyres and heavy bikes. And we try and ride in gooey mud so the rides tend not to have big mileages.
So, today I collared a friend and we rode from our respective homes to a meeting place in Matfield and then rode to Bedgebury Forest, did a lap and rode back - the last mile through a few farmers fields that were so muddy, slippery and gooey that where the legs hadn't been burning prior, they soon started. Anyway, it turned out to be 28 miles, with 2800 feet of climbing. As it was November since the last long ride and I've not suffered cramp, I'm quite pleased.
I am also going to have to get in a pool sometime soon - I don't have any worries of the distance (being 400 metres), but it would be nice to have some confidence that I can do the swim in well under 7 minutes - which is what I'm going to train to do. repetitive 400 metre sprints. If I can do 4 or 5 per session and two to three a week I should be ok!
Anyway, going for a walky/run now - which will mean 28 mile bike and 2.3 miles on foot. Does that count as a brick session :D
Till next time!
So, my training schedule is completely to pot now - I am really struggling to get motivated to try and run as it hurts every time I do.
Tomorrow I'm going to try the local gym and start using their running machines to try and get my knees used to running on a softer surface and build up the useless muscles.
I will be going out later tonight for a walky/run - gotta try, as it's been five days since the last - but I'm going to do a short warm up then run rather than save the run till the end like last time.
As for the cycling, I do a lot of mountain biking, which is harder than road bikes due to low pressure fat knobbly tyres and heavy bikes. And we try and ride in gooey mud so the rides tend not to have big mileages.
So, today I collared a friend and we rode from our respective homes to a meeting place in Matfield and then rode to Bedgebury Forest, did a lap and rode back - the last mile through a few farmers fields that were so muddy, slippery and gooey that where the legs hadn't been burning prior, they soon started. Anyway, it turned out to be 28 miles, with 2800 feet of climbing. As it was November since the last long ride and I've not suffered cramp, I'm quite pleased.
I am also going to have to get in a pool sometime soon - I don't have any worries of the distance (being 400 metres), but it would be nice to have some confidence that I can do the swim in well under 7 minutes - which is what I'm going to train to do. repetitive 400 metre sprints. If I can do 4 or 5 per session and two to three a week I should be ok!
Anyway, going for a walky/run now - which will mean 28 mile bike and 2.3 miles on foot. Does that count as a brick session :D
Till next time!
Wednesday 15 January 2014
How hard can it be!
I went for what was supposed to be my gentle introduction to running (despite my efforts the BP - before the programme), so I thought, we'll do most of the walk first, then do the three minute run.
I managed about 20 feet before I had really painful legs on the area to the inside and down of the knee caps. It has continued today and is very very painful.
If I can't get this running going I'm going to have to give up any thoughts a doing a triathlon, and yes, I know it's still early days, but come on; I managed more running the first night than last night.
It was supposed to be the club nightride at the forest tonight, but due to dampness I couldn't find anyone else to go, so I may have to get out on the road later. No ideal, but need to do something.
Anyway, bit of a short post cos I'm not happy.
Back Thursday after second run (ish).
I managed about 20 feet before I had really painful legs on the area to the inside and down of the knee caps. It has continued today and is very very painful.
If I can't get this running going I'm going to have to give up any thoughts a doing a triathlon, and yes, I know it's still early days, but come on; I managed more running the first night than last night.
It was supposed to be the club nightride at the forest tonight, but due to dampness I couldn't find anyone else to go, so I may have to get out on the road later. No ideal, but need to do something.
Anyway, bit of a short post cos I'm not happy.
Back Thursday after second run (ish).
Sunday 12 January 2014
Last Walky so....
.....that was the end of week one.
All the walks have followed the same route and been approx. 2.3 miles in length and in the region of 37 minutes each. It was sort of deliberate to make it longer, as once the running starts, the time should come down much nearer to the target 30 minutes.
Obviously, once the running forms a major part of the session, then I may have to increase the distance. Who knows, I may end up running 3.5 miles in half an hour. Wouldn't that be something! Tri-optimist is probably about right:D
Anyway, tonight's walk, as you would expect was fairly uneventful apart from when a badger ran across the pavement. Nice to see one not lying in the road for a change.
Also, it was raining. Quite a lot - to the extent I even had my waterproof bicycle jacket on.
On Tuesday, I start the running, though only for three minutes of the session. I think this is going to be a long drawn out programme, and the tri seems an awfully long way away.
I was debating how to do the three minutes of running; ie all in one go or break it into minute long parts. Checked the programme, and it really is up to me.
So, for the first one, I'll try running the three minutes. If that works, I'll do all three sessions the same. If not, I'll break them up.
When we get to the third week, I may have two three minutes sessions with a three minute break. Not sure yet, and I don't know why I'm even contemplating the third week yet!!!
I suppose that technically, I did my first brick session today - a bike ride this morning (even though I broke the bike!!) and a walk this evening. The 12 hour gap may be an issue foe some though!!!!!
Anyway, back Tuesday or Thursday, to update. Enjoy.
All the walks have followed the same route and been approx. 2.3 miles in length and in the region of 37 minutes each. It was sort of deliberate to make it longer, as once the running starts, the time should come down much nearer to the target 30 minutes.
Obviously, once the running forms a major part of the session, then I may have to increase the distance. Who knows, I may end up running 3.5 miles in half an hour. Wouldn't that be something! Tri-optimist is probably about right:D
Anyway, tonight's walk, as you would expect was fairly uneventful apart from when a badger ran across the pavement. Nice to see one not lying in the road for a change.
Also, it was raining. Quite a lot - to the extent I even had my waterproof bicycle jacket on.
On Tuesday, I start the running, though only for three minutes of the session. I think this is going to be a long drawn out programme, and the tri seems an awfully long way away.
I was debating how to do the three minutes of running; ie all in one go or break it into minute long parts. Checked the programme, and it really is up to me.
So, for the first one, I'll try running the three minutes. If that works, I'll do all three sessions the same. If not, I'll break them up.
When we get to the third week, I may have two three minutes sessions with a three minute break. Not sure yet, and I don't know why I'm even contemplating the third week yet!!!
I suppose that technically, I did my first brick session today - a bike ride this morning (even though I broke the bike!!) and a walk this evening. The 12 hour gap may be an issue foe some though!!!!!
Anyway, back Tuesday or Thursday, to update. Enjoy.
Friday 10 January 2014
Second Walky!
I was seriously considering skipping the first week of "The Plan", as I had already done a few runs but common sense dictated I didn't. So, last night I went and did the second 1/2 hour walk (again around 36 minutes). I used the first few minutes as a warm up and the same at the end as a warm down.
That's now nearly 4 miles run and 4.5 walked in the last two weeks - basically more than in the previous 10 years! Obviously, I've been walking, but only to the car and back!
First time I did the walk, the knees were quite sore for quite a lot of the walk, second time around, just towards the end.
I've lost around half a stone so far - four and a half to go!
Anyway, I'm nearly convinced this is the best way to go so will stick with it. Next walk will be Sunday, then from next week we start introducing running. Oooh, exciting.
But only 3 minutes per night, which should mean actually moving time will be bang on the time, then stretching etc.
Cheers all.
That's now nearly 4 miles run and 4.5 walked in the last two weeks - basically more than in the previous 10 years! Obviously, I've been walking, but only to the car and back!
First time I did the walk, the knees were quite sore for quite a lot of the walk, second time around, just towards the end.
I've lost around half a stone so far - four and a half to go!
Anyway, I'm nearly convinced this is the best way to go so will stick with it. Next walk will be Sunday, then from next week we start introducing running. Oooh, exciting.
But only 3 minutes per night, which should mean actually moving time will be bang on the time, then stretching etc.
Cheers all.
Tuesday 7 January 2014
A Walk, Not a Run!
Last night I was feeling a bit rubbish so jumped in the shower, turned the temperature up and stood under it for 20 minutes or so. Then I went to bed.
Tonight, I decided that I really ought to be getting on with the running - but following on from the advice of the helpful folk at http://beginnertriathlete.com/ , rather than run, I decided to walk - supposed to be for 25 - 30 minutes, but ended up nearly 40. The route I took was slightly longer than anticipated. I did to about 35 minutes then wound down the pace till I got home, then did a bit of stretching.
A couple of things I noticed - walking at a good pace isn't that easy. Bear in mind that I haven't really walked anywhere for 10 years, since I stopped walking to/fro the station and same at the other end of the line! I had a stitch most of the way around, which was mildly amusing. Also my left knee was aching a bit but I think it's a muscle thing rather than joint. Hope so anyway.
I happened to start my (different) training programme on the same night the local athletic club go out for their run. Fortunately they couldn't see my phone on my arm as it was asleep :D
Anyway my previous attempts at exercise was a 10 minute run of around a mile and a lot of discomfort. Tonight, I did a walk and was out for 36 minutes and did 2.21 miles.
I'm going to stick with this routine (though I am sceptical), but these training plans are so similar and recommended by so many people, I don't think I can argue.
I do the same again on Thursday and Saturday. Next Tuesday I bring in some running, but only 3 minutes out of the half hour. That happens for three runs, then the running time increases by three minutes a week or so. Towards the end of the programme you are supposed to introduce cycling, but I'm doing that anyway.
Hopefully I won't ache too much tomorrow, and next Tuesday, the distance should go up, and/or time down. Will get in touch with the local athletics club I think :D
Till next time!
Tonight, I decided that I really ought to be getting on with the running - but following on from the advice of the helpful folk at http://beginnertriathlete.com/ , rather than run, I decided to walk - supposed to be for 25 - 30 minutes, but ended up nearly 40. The route I took was slightly longer than anticipated. I did to about 35 minutes then wound down the pace till I got home, then did a bit of stretching.
A couple of things I noticed - walking at a good pace isn't that easy. Bear in mind that I haven't really walked anywhere for 10 years, since I stopped walking to/fro the station and same at the other end of the line! I had a stitch most of the way around, which was mildly amusing. Also my left knee was aching a bit but I think it's a muscle thing rather than joint. Hope so anyway.
I happened to start my (different) training programme on the same night the local athletic club go out for their run. Fortunately they couldn't see my phone on my arm as it was asleep :D
Anyway my previous attempts at exercise was a 10 minute run of around a mile and a lot of discomfort. Tonight, I did a walk and was out for 36 minutes and did 2.21 miles.
I'm going to stick with this routine (though I am sceptical), but these training plans are so similar and recommended by so many people, I don't think I can argue.
I do the same again on Thursday and Saturday. Next Tuesday I bring in some running, but only 3 minutes out of the half hour. That happens for three runs, then the running time increases by three minutes a week or so. Towards the end of the programme you are supposed to introduce cycling, but I'm doing that anyway.
Hopefully I won't ache too much tomorrow, and next Tuesday, the distance should go up, and/or time down. Will get in touch with the local athletics club I think :D
Till next time!
Saturday 4 January 2014
Another post - nearly two in one day!
You could probably tell from my previous post that I was a bit peeved at my earlier run, so I've gone and joined an online beginners Triathlon website/forum thing called Ta da daaaa (in the style of "Belt from the Croods"):
http://beginnertriathlete.com/
Anyway, it would appear I'm probably trying to do too much so I've downloaded their Aggressive Couch to 5K training programme and will try and take it at a more progressive pace.
Whereas I've only been doing the 10 minute runs, they are suggesting I start with 25 minute WALK, followed by a 30 min walk and then introduce running. It's also suggesting warm-ups and downs and stretching, so where I was walking out the front door, running, recovering and getting in the shower in 15 minutes, it now looks like each day's exercise will be more like an hour.
I'm now in a better mood. So there.
I'm probably going to skip Week 1, which was three 25/30 minute walks I've done four runs this last then days. Week 2 is 27 mins walking and three running. I'll also be getting some cycling in too.
Will let you know my thoughts at the end of day 1 of week 2 - being Monday :D
Cheers
http://beginnertriathlete.com/
Anyway, it would appear I'm probably trying to do too much so I've downloaded their Aggressive Couch to 5K training programme and will try and take it at a more progressive pace.
Whereas I've only been doing the 10 minute runs, they are suggesting I start with 25 minute WALK, followed by a 30 min walk and then introduce running. It's also suggesting warm-ups and downs and stretching, so where I was walking out the front door, running, recovering and getting in the shower in 15 minutes, it now looks like each day's exercise will be more like an hour.
I'm now in a better mood. So there.
I'm probably going to skip Week 1, which was three 25/30 minute walks I've done four runs this last then days. Week 2 is 27 mins walking and three running. I'll also be getting some cycling in too.
Will let you know my thoughts at the end of day 1 of week 2 - being Monday :D
Cheers
Disappointing!
Just been out for a run, the first since Wednesday and a) it was the second slowest time since I started running and b) it transpires that my route is only 0.91 miles so I need to reassess a bit.
I did manage to run further than before - a tad over the half mile so that's one consolation I suppose.
It would appear that trying to break myself into running gently isn't working so will start running every day that I'm not cycling or swimming.
Also having a lot of pain in the front of lower legs, and thighs. I'm guessing that's normal as they haven't been used, apart from a bit of cycling, for 20 odd years.
May need to go for a walk later just to free them up a bit.
V. Irritated at the moment, so bit of a grumpy post I'm afraid.
I did manage to run further than before - a tad over the half mile so that's one consolation I suppose.
It would appear that trying to break myself into running gently isn't working so will start running every day that I'm not cycling or swimming.
Also having a lot of pain in the front of lower legs, and thighs. I'm guessing that's normal as they haven't been used, apart from a bit of cycling, for 20 odd years.
May need to go for a walk later just to free them up a bit.
V. Irritated at the moment, so bit of a grumpy post I'm afraid.
Wednesday 1 January 2014
Mid Day Shower Run :)
I wasn't going to run today for a couple of reasons - the main one being that I'm due to "lead" a night ride of the local mtb cycle club I belong to (it'll be a long hard muddy wet slog and I run at night so no-one can see me!), the other being that I only ran the night before last so wanted to give my legs a chance to recover more.
In case no-one has noticed, we are having some weather so the ride tonight will only happen if there are two or more people and so far there seems a bit of reluctance to my fb post looking for victims.
Anyway, it got to midday and I figured that if I ride tonight I won't be able to run so rather than find out later than I will be cycling and would have missed the opportunity to run, I decided to go out.
Bear in mind it's chucking it down, it's very windy and only about 5 deg C. So, I put on tracky bottoms and t shirt and set off.
I've got to admit the cold wind was actually taking my breath away - something I don't usually suffer with on the bike. Bit weird, but maybe I ride with my face down and run with my face up. Who knows?
When I did my first run the other night, I managed a couple of hundred yards before resorting to walking, today, despite the wind and rain and lack of breath I reckon I did about a third of a mile, so in the region of 600 yards. My next target is the half mile, then 3/4, and finally the whole way around.
The legs are aching loads which I don't know whether it's good or bad, but the next run will be Friday and like I said in the previous partagraph, will aim to run the half mile. That to me will be a major milestone, and I'll only have to train to run 7 times further than that over the next five months and get the time down.
Which brings me to today's time. First run 10m 53s, second run 10 m 6s, third 9m 38s (despite the conditions). So it's going the right way, but I don't think I'll be breaking any records :D
Till the next one!
In case no-one has noticed, we are having some weather so the ride tonight will only happen if there are two or more people and so far there seems a bit of reluctance to my fb post looking for victims.
Anyway, it got to midday and I figured that if I ride tonight I won't be able to run so rather than find out later than I will be cycling and would have missed the opportunity to run, I decided to go out.
Bear in mind it's chucking it down, it's very windy and only about 5 deg C. So, I put on tracky bottoms and t shirt and set off.
I've got to admit the cold wind was actually taking my breath away - something I don't usually suffer with on the bike. Bit weird, but maybe I ride with my face down and run with my face up. Who knows?
When I did my first run the other night, I managed a couple of hundred yards before resorting to walking, today, despite the wind and rain and lack of breath I reckon I did about a third of a mile, so in the region of 600 yards. My next target is the half mile, then 3/4, and finally the whole way around.
The legs are aching loads which I don't know whether it's good or bad, but the next run will be Friday and like I said in the previous partagraph, will aim to run the half mile. That to me will be a major milestone, and I'll only have to train to run 7 times further than that over the next five months and get the time down.
Which brings me to today's time. First run 10m 53s, second run 10 m 6s, third 9m 38s (despite the conditions). So it's going the right way, but I don't think I'll be breaking any records :D
Till the next one!
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