Speedwork week 2

-

 2 weeks in to the new plan.  Been a little strange with the weather, both intense heat and incredible rain affecting sessions!

Have missed alittle more training volume than I would like - it keeps the weight under control - but sessions have been ok.

Reality is I'm either doing really hard sessions OR crazy tired between them!

Weeks are build around - Tuesday track work. 3 x (200m,200m,400m) - Friday treadmill intervals. 5 x 2 mins off 60 recovery and Sunday Hills.

I'm battered between them and struggling to hit sub 8/mm on runs but i guess as I adapt and get stronger that will come down.

Paces are pretty good.  Last track session was 32 avge for the 200m reps and 69 avge for the 400s (67 on the last one).  The 2 min intervals I will keep to 5/mm and add in extra rep and also reduce recovery but for now that's a tough session!

Need to do more S&C work and get stronger. Core is still weak but it's in progress!

So that's pretty much back up to speed.  Volume is low as I adapt but I will add in more and more shakeouts of 20-30 mins very easy to add some volume.

Really, it's just the recovery between sessions that's the killer.  I am shattered between them so it'll take time to start feeling good again throughout the week.

The diet and been really good as I'm living with possible coeliac.  Still waiting for appointment for final tests but I have been eating significantly better.  Weight is hovering around 10st 10 lbs so only 3-4 lbs of target race weight and should come easy when mileage gets up over 40 per week.


Comments

Post a Comment

Popular posts from this blog

Canyon Speedmax CF 9.0 Ltd Review

-
Image
Last year was my first season in Tri and it went pretty well. Swim went from armbands to a 26.25 1500m open tri, my run stayed in pretty good shape and I went from a truly shocking cyclist to a fairly competent club rider. I decided I wanted to have a proper go next season and first step was to upgrade my bike. Realistic choices were between Cervelo P5, Trek Speed Concept, Felt IA & Canyon Speedmax. I was going large!! After spending hours of looking over data, yaw angles & wind performance I ordered the Canyon as it's the best looking one :)
Read more

Reboot - It's all about 2024

-
Image
Wow, after what feels like months of doing bits and bobs with no structure and no motivation the time has come to start cracking back into a training plan. Obviously the only thing that's been consistent in the past month has been weight training, and away on holiday doing some hills I really found the benefit of the little I have done thus far. So here is the master plan for 2024. Big, BIG changes lined up. If you want to make extraordinary progress you have to make extraordinary changes. Motivation This was my biggest concern at the end of track season. I had no mojo. I could run quick but I couldn't be arsed to flog myself. Now I have had a break, the glass is full and brimming at the top.  Keeping on top of motivation is critical, this shit is hard . I have to check in with myself and life outside running needs to be sound otherwise it'll all cave in. The game has moved on Wow, when I returned to just running as a V40 moving to V45 age group 17 mins was quick enough to
Read more

Start of Torun Specific Block

-
Race week is done. Lines are in the sand, lessons learned and every other sports related chit chattery in the book. From now on, no time for nonsense it's either happening or it's not. Race wise I have nothing in the way. In 5 weeks it'll all be done but 5 weeks is a huge amount of time to move forward. This block is going to be 2 weeks build up, then a week backing off into a race, a final build week adding some heavier work and then again a taper into race week. Last week taper recap Running was all either shakeouts or races. Probably 30 miles in total. No S&C sessions. Taper wise I felt I nailed the training load for the 2 races arnd arrived in best shape run wise to get the best performances in. Health wise, 100% I wasn't right. Lots of shit going around and I have felt like I have had something in my system that's slowed me down. Not real bad but enough to take the edge off. Social wise it was a nightmare. Out Thursday night until late and out Saturday unti
Read more