Daz Does Tri

Week in the bag. 100% better at the end than the start and middle, it's going to be a longer ride to rehab than I had initially thought but there are a few positives! Today's run - 8.5 miles easy with Jake. Was not expecting anything as my achillies wasn't great pre-run but it eased nicely and never got beyond a very dull ache and was the best it has been by some way. 8.5 miles @ 7.13/mm for 149 bpm is also the best numbers I have seen. Next week I will try to redo this week exactly and use runs as a benchmark against them to see progress. Right now consistency is going to be the big pay off. If I can repeat this week I will be considerably fitter and I don't think adding intervals yet is going to be as big a bang for buck. W eek 1 32.7 miles, 263 TSS 3 easy runs (12.5 miles) - 8.30-9/mm 1 steady run (6:52/mm @ 152 bpm) 1 tempo (to sub 6/mm, 157 bpm) 1 long run (8.5 @ 7.13/mm) Average pace overall around 7:30/mm Next week I will be aiming to see better HR data mainly as...

Easy 6 mile run with DC yesterday. We're both a little niggled at the minute so last couple of miles were a bit more ouchy than I would like but was nice to catch up and always nice to do something at a respectable pace! 6 miles @ 6:52/mm @ 269w @ 152 bpm Last couple of miles were a bit harder with HR up at threshold but still to be expected. Today leg was sore waking up. Doing some mobility and rolling out glute has really helped. It's almost certainly nerve issue now - probably hip over compensating but I will plough on. Also started to feel a pump in my upper legs - I think the S&C is starting to build so that's something to carry on with. I need to get a solid block of work in - slowly improving the running and hitting the strength work hard. The only way the running will ever get easier if the strength work compansates! Today I will do strength first. My basic routine plus some plyo work. I'll run very easy today, pretty much a shakeout as I want to run slightl...

Or preparing to prepare !! OK, so finally feels like I won't completely fall apart now. I think I can push onwards. It'll be a while before I start doing harder and faster intervals but I am starting to make progress. After a slow start last week I finished up with 16 miles for the week (4 runs). The achillies now seems to be more of a nerve issue (perennial again?) so it's more opening and strengthening hips and glutes to manage that. This week I have an easy 6 in the snow plus a decent progressive in the bank (from 7 down to sub 6 for 5 miles) and out with DC later. Adding in some conditioning on the treadmill every run day now along with my mobility. Feels like a start back but I'll get through this week, hopefully 30+ miles on 5 days with plenty of strength and mobility. The plan will be 4 weeks of Feb just building base and strengthening. I will aim to run 5 days per week with 2 full rest days but I'll see how that goes.  I'll hopefully add a day of tempo i...

So today finally felt like I am finally turning a corner. It's been a long time coming, especially considering it was only really a niggle. I wouldn't say it was full on injury as I've been able to do some running but it's been a real bloody pain in the arse! On a positive note, it does feel like I've got over the glute issues I had before this one so once it's fully cleared up I can start from a blank canvas. Run today was 4.33 miles progressive with Jake. First mile up the hill in 7.25 for 146 bpm.  Felt hard work going uphill and was breathing pretty heavy at the top (158 bpm) Second mile (stopped to stretch out at 1km) in 6.44. Pretty good. Was passed by Paul Vernon doing a solid run like we were nailled to the floor! Jacobs Garmin beeped at 6.33. Third mile up in 6.38 and a stop again to stretch out achillies. Got the last hill out the way (164 bpm). 4th mile down hill in 6.12 (fastest this year). HR 164 bpm (max 166) so hard work but that's not terribl...

Day 20? Really?? Even though I managed 6 days running and 30+ miles last week I have really laid off this week. No running since Sunday BUT I have managed to hit some solid S&C work and today it finally feels like I have turned a corner. I'm not certain that running was helping as I have been hobbling so rather than risk anything just plough on with the strength work and hopefully offset the other stuff that has been shitty (glutes, hips, hammys, lower back, core, calfs) and come back on a better foundation. The feeling now is it's pointless to tryt and hold on to lost form. It's gone!  Get myself strong, and hopefully address the issues that traditionally hold me back when I start again.  Build up slowly and keep on top of the strength work. It's a long way back but I've been here many, many times !! Strength set (3 sets) Set 1 - pilates set. Heel drops x 15. Band pilates set (50 x 2, low resistance). 1 min 15 plank (build) Set 2 - glutes set. Heel drops x 15. ...

OK so today more positive. Decided rather than treadmill 2 miles at 16 kmph to have a go at a progressive from easy to tempo. Protocol mile increments at 160w, 270w (2 easy) 280w, 290w (steady) and 300w (tempo). Easy cool down afterwards. Must admit the achillies was OK - settled in and although it was certainly letting me know it was there it didn't feel like a hinderance. I don't think I could push an awful lot harder BUT it was good to finally get some pace in. It did feel initially like it would never get below 7/mm but at 290 and 300+ it was way under.  In honesty it was probably a bit slow for power but wearing the Adios Pro. In the next% I would assume more pace for power (but also more HR!) Best the achillies has responded and positive after a little achey yesterday (plus it was a real world run!) Will do rehab tonight, introduce some plyometrics via skipping. I'll save the box jumping just yet !! Tomorrow the plan was rest but may do a very very easy shuffle to kee...

Wow, missed a few days! To catch up - Monday 4ish miles @ 7.30 pace but 1 mile @ 16 kmph (knee tightened up afterwards). Tuesday 5 miles @ 12 kmph, Weds rest, today 45 mins @ 12 kmph. All easy miles (apart from the 16 one) BUT I will do 2 miles at 16 tomorrow and roll an extra mile every block of 2 days. Achillies is not perfect. Today was sore BUT ran after a loooonnngg day trying to stop flood water at home #ffs Really annoying stressful day so didn't really fancy running but got it done. Keeping up the strength work - just. This needs more focus. It's still not right - it's achey BUT I think the s&c is helping.  I will look to add pilates and plyometrics in once it's less achey. So I am trying to comeback. Still feel on that knife edge. Tomorrow will be a test if I am honest. Mentally I am starting to rock. It wasn't long ago at all that 6.15 pace was really comfortable. Hopefully not a million miles off that.  Will be a lot happier if it stops fucking rainin...