Daz Does Tri

Blimey, where has the time gone ??!! Nearly 2 months into winter already. Time to recap and take stock where I am and where I need to be ...  Fitness and conditioning are bubbling along nicely. I feel like I could run 16.20 (ish) freshly tapered. Body feels good. Right calf still tight and needs attention - one to watch. I'm hitting session targets on pace and it's time to slightly lift them now towards targets - 69s for 1500m - 3.05 per km for 3k and 3.12 per km for 5k.  The 5k feels a stretch to be honest but it's not a million miles off (a) what I have been doing and (b) where I should be. I need to keep up the S&C work. At least 1 x per week functional and 3 x upper body / core. I'll not worry about plyos specifically right now but I will use it dynamically in warm ups and s&c. Speed work feels closest to target . I feel pretty confident running sub 70s for reps and have been pretty consistent with that for a couple of weeks. Threshold is on point . My longe

Moving week !! I'm calling this one as the time I finally feel like a runner again !! Motivation pretty high, just need to capitalise on some good training. Nothing and noone on the horizon this week so focus is good just need some execution. Monday FFS - headed to Lower Mill to fix a broken door handle. Guests are bloody annoying at times. & hour round trip for 10 mins of work but got it done. Rest day anyway but not how I planned on resting! Tuesday Session day. Bag lots of mobility in the morning. Track tonight as Eddy has works on the path. Warm up & cd standard. Session was swapped so faster stuff tonight and longer on Thurs. 4 x 1km at 3k-5k pace off 90 jog and then 4 mins and 4 x 400 at 1500 pace off 2 mins. Initially the kms were at 3k pace and off experience I knew that wasn't happening haha Set off for rep 1 and immediately effort feels high for pace. 3.14 and I am off the back. Hold another 3.14 on rep 2 off a faster start (75) then feeling the pinch on rep 3

Autumn training is flying by. Race at the end of this week so time to take stock of where we are at at what's cooking under the hood. Monday Rest - day of re-grouting patio and my back and hammys are absolutely shredded! Wanted to hit gym for core but think this was better as I'm feeling it! Tuesday All day chill to help my body come back. Hit Eddington for session. Nice long warm up and cool down helps keep the volume active (2.6 & 2.4). Taper set with Jake, Andy & Matt. 2 sets of 4 x 400 and then 1200 tempo. Plan is first set at 5k and then second set at 1500. Pace is always easier at Eddy but knew from the gun of the first set we were going to be shifting today. 77,77,75,74 on the first set. Felt good. 67,66,67,66 on second set. Pushed but under control. Tempo 0.78 miles in 4.22 @ 5.36/mm was very relaxed. HR got to 166 bpm on that but most part sat at around threshold. 9 miles for the day. Decent workout, legs not feeling over done and everything under control. Feel

It's been a strange block. 4 weeks of winter in the can now since Battersea and doesn't feel like it. To be fair it's been so stop-start that I haven't had a chance to really think about progress and it's been much more trying to maintain some kind of form. The plan from here (I'm sure I have banged on) is to slowly and surely raise the bar each week and get into a consistent routine. I'll try and use Ange to build up some shakeouts and the plan is to make sure I am hitting strength work each week properly with a focus on core and flexibility. Seem to be over holidays, nights out, illness and weird niggles now so hopefully build fairly fast from here. Monday Up and atom with Ange. 5k in 31ish mins shakeout. Loads of stretching as still have gym DOMS. I plan to focus on hitting daily stretching in the morning now. Weight down to 66.3kg this morning so holiday weight gone. Now Heinz don't do sausage & beans I need a new lunch staple. Prob beans tbf. Hi

Week starts with a 4 day break with Ange, Vanessa and Paul to Sorrento so this is going to be damage limitation !!! Monday Up early and meet Dan for a CC loop. Nice and relaxed, legs better than expected for 8 @ 7.47/mm. Then head to Sorrento. Tuesday Nope Wednesday After a day of walking around Capri and an absolute killer of a hangover I hit the hotel treddy. No aircon, jesus this one was a grind. Really, REALLY did not fancy it. Decnide to do slightly less and slightly slower than target pace just to get my head into it. Session was 7 min [2] 5 min [2] 4 min [2] 2 min [2] 1 min [1] 1 min with 5 either side as warm up and cool down. Really short and sweet. First rep start at 17.6 kmph but after a minute I am bang in trouble. Finish up at 17 kmph and hang in and basically do each rep at that. I was absolutely dropping with sweat after that. 38 mins and I'd guess 5 miles with 20 mins at effort (and it was effort) Thursday Nope. Travel home, back at midnight. Friday Up and time for

Last week was all about getting back into a full routine and closing in on mileage. This week it's about starting to get on top of things. Main issue last week was starting to create and then carry larger amounts of fatigue through the week. Didn't help I had a lot on over the weekend as well as 2 tough volume sessions so finished the week incredibly knackered. Monday Wake up today and my left hip flexor is very tired and sore. Andy messaged overnight to say probably best to miss the speed work tonight and that makes sense. Rest day in order, I need to recover and feel fresh for the week ahead. Lots of rehab and a full recovery today. Good nights sleep and hopeully I be ready to go at it tomorrow. Fingers crossed if I get everything right the paces should feel slightly easier each week now and I have around a month to really relax on those paces. Again, as an older athlete listening to your body is key. When I was younger I could ride the lightening for weeks feeling exhausted,