Daz Does Tri

Photo Credit @jerry_sun It's still shocking after this year that I actually have a race to prep for, rather than just turn up and run with an injury! It's been 5 months since I have eased into a race with the slightest expectation - believe me, I'm not expecting anything above a line in the sand - and only the 4th time in 2025 I am going in to a race easing off. Last time I actually came away super happy nothing fell off - however it started the latest injury woes so I have to ease back afterwards and NOT DO ANYTHING STUPID. Monday 29th December 2025 Weigh in 65.6kg. Finally back in the 65s. Rest day today. Feeling pretty fatigued both mentally and physically yesterday. Had that something-in-my-system feeling, not too bad running but like something is lurking. Think a lot of that is diet from Christmas so I'l stay super healthy going in to Wednesday. Massage booked for today so should wake up tomorrow feeling looser. Body feels ok, a little beaten and it feels a good pl...

Merry Christmas !! So a bonus week rather than cut back. Different week with Crimbo but based around same principles. Eddington Tuesday, Parkrun Saturday and 15 mile long run. Still trying to recover through the week but can feel the adaptions happening. Last 2 weeks have been hindered by niggles, illness, life and a hangover so back on the schedule this week. Monday 22nd December Weigh in 66.0kg. Rest day. Will hit gym and do uppers plus rehab but let the legs come good today. Tuesday 23rd Weigh in 66.0kg. Run - Eddington. Only 4 of us out so decided to run Andy's session with him as it worked out better running with someone and even though was only 4 mins shorter volume (2 not including the 30s at the end) was much better consistent pace. Ran 8 x km off 60 - ended up being more than 1km each rep and was pretty much 3.30 on the nose. Most likely averaged 3.27 per km so 8km at 17.15 5k pace. HR was very good, average was 161bpm maxing at 165 on the last rep. That's likely 5k pa...

Base training block is in the bag. 5 weeks building from 27 miles to 71.5. Averaging 50 miles for the 5 weeks roughly (30-50-60-40-70). Noticeably stronger and conditioned by the end and measurably more efficient. Never missed a planned day, everything went as well as it could. Weight in the 66kg range by the end.  Everything is exactly where it needs to be now to start actually planning a training and race block. Coming in to this I feel like I am in around 17:45 shape for 5k. The Plan for This Block The idea behind base was to get my legs to a position where this 3 week block will be backing off to manageable mileage and slowly increase pace on everything. Threshold effort last week was in the 5:4x range (3.37 per km). This week the plan is to move it down into the 5:3x range (3.29). Easy runs at around 135 bpm should naturally come down to sub 8s.  By the end of this block I should be very capable of easing in to a sub 17 5k. Right now I am only doing 1 session per week and...