Daz Does Tri

Back.On.It Bit of a false start but finally getting back into things. Mojo is restored, new plan finally in place so things can start in earnest now. Weight up to 10 st 11 lbs - ouch. Nearly a stone to come off then. First group session last week (before getting sore throat) and first long run today. Gym / run tomorrow and those will be the 3 main sessions of each week now going forwards. Legs are totally shredded from lack of conditioning but that should come back in time. No real serious aims now before Battersea in December. I def want to hit 50 gym sessions and try a 400m sub 60 attempt to see if it's working but other than that it's all relaxed stuff. First group sesh was cock on, 4 x km (3.24, 3.26, 3.19, 3.19) & 4 x 200 (33, 33, 30, 31) - with the 30 feeling like the strength work was paying off. Long way to go, just that start of another big adventure on the running front! Plan now, boring training but better blog quality !!

https://www.instagram.com/jerry_sun Hmm, I'd like to call this blog tidying up loose ends but the reality is just getting through the last few races and into close season now! Not a lot exciting happening on the running front, everything is about preparing for coming back stronger than ever in 2024. The season is going to close out as follows - Sunday 6th - Masters inter area match 800m & 1500m Monday 14th - Southern Counties Vets League 800m OR 3000m Saturday 19th - SAL 400m Hurdles If all goes well I will have a proper crack at a 3000m on the Monday race BUT I'd need to run surprisingly well at the masters. If not, I'll just dial back into some speed work for the remaining 2 races and try and hit a good 800 and then look to get over the hurdles a bit cleaner at SAL. I've had an amazing year, proper breakthrough from previous years where I have stagnated around 4.30 (1500m) and 17.00 (5k). I never thought I would be frustrated running 16.20 and 16.22 Current rankin...

Photo credit GALIMOR-Surabhamat Not sure whats happening but my body is struggling at the minute. I'm feeling some pretty heavy fatigue. Feels like I am missing something. Yesterday was a rest day and today I slept pretty heavy pre-session. I am on the final run now for track season. I have 8 races where I have a chance to go quicker over 8 different events! After that it's pretty much done as I'm away then and have a lot on in September / October and it would be nice to just do some base work and switch off from sessions. I think September to November I will just bank some miles and keep sessions to just doing Parkrun to keep myself fresh. I'll then hit some harder sessions in prep for Masters 5k in December and open up from there in prep for indoors. The main plan though is to come out swinging at 400 / 800 and hopefully be sub 60/2.10 strength early doors. Have some different ideas for winter training. Time to switch that up. But back to now, I am feeling tired quite...

Q - What is it that I am missing that stop's me running 2 mins for 800m and completing a steeplechase ?  A - Explosive strength I am struggling to develop power through my stride. That's been the limiting factor on why I can't run under 60 secs for 400m. It's also been a factor in why I am not confident enough to steeplechase. At my height I need to be really explosive in the take off to clear the barriers. My hips are lower than the barrier height so I need vertical power to get up and over. The fact that this would solve two problems is a huge reason for me to address it. I am also coming off a really good age 48 track season. Next year, at 49 it's not so important so I can have a winter developing that raw power and low distance focus because once I turn 50 the clock is ticking to get those all time rankings in !! My current S&C & training plan has comfortably got me through the last 18 months. I can't just dissolve it. I need to adapt to change focus...

That's it, back in to 5k mode. July is all about nailling the three 5s - 5k, 5000m and Parkrun. Starting point is better than ever. I just need to recover from the last block and add some additional strength work in without giving up too much speed. Plan this week is to get a couple of solid sessions in all under control. Race at the end of the week is just for fun. 400 hurdles (lets check how realistic steeplechase is this year) and 400 flat (let's try and get that 59 bagged). Monday - rest. Time to ease up and let the mind and body reset for the new challenge ahead. Tough week this week as Sawyer has early starts for his work experience.  Also got quite a lot on.   Tuesday - up early again, drop Sawyer at Gym for work experience, back home, get car wheels sorted, grab Sawyer and back home. Out to Eddington. Fair to say I really didn't fancy today. Felt really tired pre-session. Usual warm up. Felt OK but still not amazing. Cracked on with the session. 8 x 800m No timing...

Watford Wednesday's - the most famous open meet in the UK calendar. A series of races I had hoped to avoid. There is no doubt that you will get fast racing BUT it's a right old faff of a meet. I had hoped that my races thus far would have given me all the right results but a season never pans out that way !! So I go to Watford on Wednesday hoping to run the elusive sub 4.20 If it fails - well, I took a shot. I'll have a block of 5k training and they'll be more  1500m opportunities later in the season but I'm improving bit by bit. Monday - easy 2.5 miles shakeout first thing and then Vets league at Stevenage in the evening. Race was 800m so a short warm up and cool down and plan was just to run as easy as poss and score some points. I'll rest tomorrow and hopefully get the benefit of this block of training. The race itself - I was expecting it to be much faster at the start but I pretty much led out from the gun. Relaxed through 200m and glanced at a 34. Timekeep...

This week it's all about a big push for some speed. I have Watford next Wednesday and that will be my big chance to finally nail a target this year. 4.19 represents a really big start point for me, I really think that's the point the door opens to some bigger performances over all distances.  So the plan this week - start the week with recovery from racing. Rest is so overlooked by too many people IMHO. Run streaking at 40+ years of age outside national level competition is lunacy. Reset the legs, reset the mind. I'll do 4 x km on Tuesday at 3k pace off good recovery. Not 100% but may do this on track to test out Garmin alert at time to correct pace. This is my strength session of the week. Thursday it'll be 8 x 400m up track. Try to click off 67/68 feeling comfortable. Wednesday will be double easy day, Saturday Long run - back on the 15 miles tip. Friday will be an easy day to chill and Sunday will be some relaxed 60/60s.  I'll double up some days to get some cond...