Daz Does Tri

Planning this week around a) recovering from todays race and b) getting ready for Sunday. Think all roads lead to a good tempo session Thursday night. Could do with backing up today with a medium long run maybe Wednesday. Monday - 6 easy Tuesday - 8 with 3 x tempo miles Wednesday - 14 easy Thursday - am) 4 pm) 8.5 inc 4 mile tempo Friday - 7 easy Saturday REST Sunday am) 5 mile race pm) 5 mile easy 60 odd miles which is nicely consistent. Should be ready to run hardish on Tuesday and fully recovered by Sunday. Got to start getting quicker.

Tarpley 20 today. Quite a small local race and my first long run of my VLM campaign. The plan 2 mile warm up, 20 miles @ LT (157 bpm), 2 mile cool down. The outcome 2 miles warm up, 20 miles @ 157bpm (2:12.19) 8th place, hobble back to car. The boring blog So, after a good tempo session Thursday was looking forward to today. Have not run nearly long enough on this campaign but my plan is to do 3 x 20 mile races at a decent clip and to add Guy passed me rapidly and group are 10/15 secs ahead at first mile. 6:09 tad fast but wakes the legs up a bit. Actually feel OK. 2nd mile up hill. 6:32 and HR little high. Guy from Tiptree passes me and I am on my own. Quite a gap behind me. Next few miles up and down hill. HR climbs 163/4 bpm uphill and 152/3 downhill. 6.22, 6.27 & 6.35 to get to 5 miles in 32.xx Tiptree man stops for a piss just before 5 miles and I go past. Next 2 miles are net downhill - 6.30 & 6.16. Starting to feel a bit bored and 10 can't c

Nice evening for a tempo tonight. Met up with DC at Goddy and headed off for a warm up. 2 1/2 miles at about 6:50 pace to the start of the frostbite course. Felt pretty good to be fair and recovered from last weeks miles and illness. Into 4 mile tempo. Started pretty steady and kept it in the 5.3x range. As ever my watch was slower than DC's who got 5.34 for the first mile. Feeling pretty good and keping enough in the bank for the hill ! 2nd mile pushed to keep pace going and as you tire about half way in by the pub there is a nice downhill bit. Mile went by fairly quickly in 5.36 still feeling good. 3rd mile and about a quater in hit the hill. Strange here as I started seeing 6.04 pace. My garmin read 5:58 at the end of the mile but I was no more than 6 secs behind DC who got a 5:46. Worked hard up the hill and to be fair I did feel like I was struggling to push myself hard enough. No HRM but only the hill making this tempo effort. 4th mile is bang downhill. Th

So the aim was obvious, 100 miles for 7 consecutive days training. Wound up - Sun - 4.5 & 12 Mon - 6.25 & 6 Tue - 9.25 & 5.17 Wed - 8.6 Thu - 8.8 Tempo inc 10 mins @ 6:01 & 15 mins @ 5:45 Fri - 10 Sat - 12.05 @ 6.45 82.62 miles Pace for 150 bpm (Sunday 12, Tue 5 & Sat 12) was 6:48/mm each time. Good improvement as I was getting really tired by the end of the week. Thursday session showed 10 mins @ 6:01/mm for 161 bpm - marathon pace - which was really, really nice and felt easy. 15 mins @ 5:45/mm after 3 x hard 40 sec sprints was fine and after 10 mins of it I dare say comfortable tempo pace. So all in all a sucessfull week. The aim was to get some strength in the legs and I think that has got a kick start. Plan now is to pick up some speed next week into race season and then mid March to stick 2 weeks of this mileage back to back in. That will get me marathon fit BUT after todays run I am starting to think my aim is more towards 10k / half tim

Saturday, aim was to get an easy 6 or 8 done. Just spin the legs and keep recovery going. Out of bed early and ready to get kitted up only to find that there was no water in the house. Downstairs kitchen sink was running off the main but no water in any other taps. Still fancied a run but I do sweat a bit so didn't want to offend anyone! So 0 day carded and went off to Spurs for a blinding game. No problem carding the rest day, doesn't look good on the scorecard but in the big scheme of things it was just a recovery run. This morning decided to try and get some miles in. Pub meal booked in for lunchtime so was always going to be awkward. My own fault for chasing miles! Did a very gentle 4.5 mile jog at about 11am with 6 x strides. Nice and relaxed and felt OK. Massive pub lunch - Horseshoe Inn in Offard D'arcy. Absolutely stuffed after 3 course so set out for late afternoon run with food sloshing all over the place. Plan was 12 miles with progressive 3 mi

So, after a tough 18 on Sunday the plan was for a couple of easy days, a long run then a tempo run. Monday I just got an easy 5 in to spin the legs. Didn't feel amazing so was nice to get something done. Tuesday was a bad CBA. Got kitted up but in that snow it's just not any fun. 0 for the day after procratenating at lunchtime. Wednesday got out for 12.5 with Ian D. &.35 first mile followed buy 9 @ 7.0x pace. 2.5 jogged miles in the snow around Milton followed by a 5 mile recovery run to get a decent day in and half make up for the missed day. Thursday a cracking progressive tempo. 7.15 & 6.20 followed by 4 miles at 5.54, 5.45, 5.39, 5.35 & 5.11 pace for 0.2. Jog warm down and a great session in the bank. Friday 6 miles recovery - about as far as I want to run in these conditions. Want to see this snow go now, it's had it's day. Want to get some miles in the bank and crack on with training for a good 10k and have that marathon background

Strange week this week. Mon - 6 & 5 easy Tue - 3 horrible, bailled out Wed - REST feeling manflued up Thu - 4 & 8 tempo Fri - 5 easy Sat - 12 easy Sun - 18 steady in the snow Started the week with great intentions. Wanted to get a big week in but Tuesday and Wednesday were the height of manflu. Just wanted to get away from running Tuesday felt rough and absolutely no motivation. Thursday nice cold run to spin the legs then met DC & Paul for a tempo session. Ran 2.4 miles @ 6.46 pace to warm up, 4 miles tempo of the BRJ frostbite course (including the mile hill at pennington) in 5.45, 5.42, 5.51, 5.51 (ish), then 2.2 miles cool down in 6:59 pace. Although paces were pretty good at this stage just felt rubbish. Friday picked up new car so did as short a run as possible. To be honest in the cold I couldn't face a morning run. Saturday just did a gentle 12. Wanted to do some meaningful time on feet and not worry about the pace. Job done and felt a bit