Daz Does Tri

Up early again today, got out early for a run and done and dusted by 8.15. Planned to use the low erly heart rate and make the run easier. Scores on the doors - 6.02 miles 43.19 @ 145 bpm 7.23, 7.01, 7.10, 7.14, 7.32, 6.53 Again much harder than it should have felt but oppressive even without much heay. Noticably harder on hills. feels like it did when I was ill. Will keep it easy until it starts feeling more comfortable.

up at 6am, love being up this early out here. Chill out day, looks much sunnyer today. Out for run at 8. Plan is 35 mins. 4.92 miles 35 mins 150 bpm. 7.13, 6.41, 6.53, 7.21, 7.30 pace Set off fine, like 2 years ago run pretty hard to get h.r up. as effort rises it feels rally tough. heat oppressive last 2 miles. will take some getting used to!

Tuesday 29 May - 4.01 miles 26.56 for 150 bpm (6.44/mm). Steady run round reunion. felt little tired but resting h.r down to 45 bpm. little rusty and long day at universal park in legs. glad to get something done a last. Will blog training here. On mobile and spelling bad down to that honest!!

Left for Florida on Sunday morning a 5am. After 17 hours we arrived. Absolutely sattering traveling with the kids as we are not ble to eally sleep but the kids were brilliant on the fight and didnt start playing up till arrivals! Ange got a great deal on the car hire getting a Ford Expedition for same price as a compact! its the biggest car ever been in! couple of issues getting used to the driving but not too bad! Tropical storm Beryl here for a few days so the weather shit but he villa is aazing and we arnt too bothered about it just yet! Off to universal today and ill tart running aain tnight. plan is 2 easy days of 150bpm t ease m in.

Since last weekends great training, something has not been right. I feel OK, yesterday I did feel ill but apart from that it only seems to aappear when I am running.  Tuesday & Wednesday I noticed it more - everything felt harder than it should.  Today it felt easy enough (until I lifted effort) but pace felt very slow. I did my HR test today.  Same route (shorter warm down) but hotter and windy which would have contributed to worse results. Last week paces were 7.25, 6.12, 6.03, 5.47. This week paces were 7.19, 7.05, 7.05, 6.51. Clearly something is not right!  7/mm feels very very comfortable and slow which is a great sign.  Even if this drags out that is a very solid base to build from.  It's lifting effort that's feeling tough.  160 bpm felt like tempo and I wouldn't have fancied much more than a mile of it today even at 6.51 pace! The title suggests massive HR drift today.  By the time I got to the start of the following mile ...

Todays run was an easy 14 with DC & Tim.  Tim is 3 weeks out from his marathon so we would definatley do an easy 14 at 7/mm.  Hmm, you will notice the use of DC & easy in the same sentance??? LOL I guessed it would be around 6.40 ish and ended up with 15 miles at 6.32/mm avge.  Really pleased with that as cardio wise it was very comfortable.  Legs were the limiting factor as they got battered by about 9 miles and by 12 I had to cut the pace back a bit. Last time I did a hard long run I managed 15 @ 6.20 pace for 162 bpm.  Today 15 @ 6.32/mm for 153 bpm. Splits were - 7.02 - 141 bpm 6.53 - 149 6.43 - 152 6.29 - 154 6.27 - 154 6.23 - 153 6.27 - 155 6.28 - 156 6.23 - 155 6.10 - 156 6.20 - 156 6.08 - 157 6.37 - 155 6.38 - 155 6.30 - 155 Eased back last 3 miles and DC & Tim took about a minute out of me.  Tim was going home to do another 8 miles! Felt really spaced out after the run.  Drive home felt washed out, just thi...

Steady 8 was the plan yesterday.  Was thinking along the lines of mile easy, 3 miles hardish (6.30) and then easyish 4 coming back.  Starting hard then holding a lower HR is a very tough assignment to be fair and I knew given Thursdays exploits that would be the case! Set off nice and easy and legs feel good for the rest (even if it was a mong day!) Hard to work out pace as Garmin is not right but mile marker comes up in 6.50 and I lap. 143bpm avge is not amazing for the first mile but quickly see I am much quicker in the second mile.  Comes up in 6.13 for 158 bpm into the wind.  Push on a bit as HR is drifting between just under LT and MP.  6.04 for 159 bpm which is nice!  Last mile before the turn HR is getting a little high although only pushing (MP) marathon effort which is great.  6.00/mm for 161 bpm.  Turn back for home and ease up a little looking to bring the HR down for the second half.  Stop just before 5th mile. Have a sore thr...

After a pretty good workout Thursday morning, was off to the darts at the O2 later that night.  Plan was to drive to Hertford, park at Marks house and then train down to London, meet Coleman en route and go to pub next to Marathon House (phew). G&T in the first pub, meet Duffy and the darts crowd is a full house.  As always, marathon boys are in the pub andhave a quick catcup up. Into a Mexican place for food (Tortilla) and a bucket of beer with a Burrito.  Food done and Coleman calls up 4 more beers.  They are awful and warm so he creates a big fuss with the waitress and we get 8 new beers.  For some reason AC blags another beer as the beer comes up and we are already late for the darts! Get to the o2, quick beer and we are half way through the first semi final.  Hamilton is throwing nails at the board and Whitlock wins easy enough. 3 quick pints before the Taylor semi and were having a few bets and a good laugh.  Were all pretty ha...

Tuesday I plodded a gentle 10 with Andy at work along the old route.  Probably my favourite running route that, really is a nice run.  Didn't feel great and think it was just time on feet / hydration.  1.29 for 10 miles with no Garmin.  Nice run, felt rubbish but they can't all be winners! Topped that off with 3 pints of Guiness and 2 packs of pork scratchings at the pub! Wednesday eventually got out for the run at 3.30pm.  Wanted an 8 but pushed for time as I had to take the boys swimming.  Garmin was dead so just run to feel.  Pushed quite hard especially towards the end but felt good.  Time from clock on the wall was about 40 mins but felt a bit quicker than that based on recent runs.  Good 6 in the bank either way. On to today and the blog title!  Legs a little achey and got 2 longish runs planned Friday and Sunday.  Decided to get on the bike and then do a short run afterwards.  Biking is tough for me, I am not a str...

Yesterday was at the footy watching Spurs for the last time this season.  Turned into a bit of an anti-climax with that idiot Martin Fulop in goal for West Brom practically handling them 3rd spot.  I hear he's up for players player of the season for the Gooners. Had a few beers and plenty of junk food.  Got home, BBQ with the family & kids in bed.  Knew I had to do something so trotted out a 4 mile sakedown. Not ideal but I am still in 'close season' right now, just ticking over. The aim this week is to do almost same as last week, maybe slightly more but pick up the pace a little. Today missus needed to go to a doctors appt, so was home for the morning.  Easiest for me to get out now than later when I could probably do some circuits for bonus points anyhow. Went out in the rain for an easy 6 - 6.5ish run. First mile up in 6.55 feeling OK.  Next mile was going really well but slowed second half (from 6.35 pace to 6.45 by the end).  Had ...

On he beers last night.  An impressively late and heavy night around friends house for a curry. Food was good and the drunken banter till 2.30am was better.  Up at 7.30am feeling great and no real hangover.  Took the boys to see the Harry Potter Studio in Watford and on the drive back felt more and more tired.  Flaked out on the sofa for an hour (still feeling something in system) then out for my usual 5 mile HR test. First mile is easy to get into it.  Comes up in 7.23 for 134bpm which is really good.  Feels a little quick but HR is very low and put this down to feeling jaded. Into the 150 bpm mile and pace is quick.  Feel strong and happy to be running at a decent clip for the first time since London.  Mile comes up in 6.12 for 151bpm and I am pleasently surprised.  Heart Rate a little high at the end of the mile and have to concentrate to keep it down. Next mile coming back into the wind and know it's settling a little higher than t...

Yesterday I got the feeling I was coming down with something.  4 miles 'brisk' at lunchtime.  Don't know what to call a not-easy-but-not-steady-either kind of run but brisk it was.  Around 6.45 pace for 4 miles of the nature park.  Felt OK ish. Drove home from work early then flaked out on the sofa for an hour. Didn't get to train last night as I had to drive to Stanmore to meet a pal whose designed Anges birthday invites.  It's an old pal who I used to work with and we went for a Curry.  Now, I like my curry hot but Jesus this was on fire!  The Chilli Poneer (chilli cheese) was particularly hot and some lamb dish which was lovely but ohh, just knew I would regret it in the morning. Which, I obviously did! Home late and woke up very tired again this morning.  Spent the day being lazy.  Don't think the weather helped. Out for a run tonight.  Aim was 6 1/2 miles at an easy clip. Scores on the doors were - 6.57 (139bpm), ...

So, good run yesterday followed by chicken kebab for dinner and an early night.  Wake up 8ish, hour lay in and legs feel ok(ish).  Drive to Breckland, massive dump and all set for the off. Bang, gun goes off and immediately feel awful.  Through the first k in 3.25, thinking to myself just hang in and things may feel better.  That's certainly not 'too fast' and I have run this pace for first 5k of a marathon! 2nd k marker passed in 7.03.  Ouch, OK it's not going to be a great day ot the office but this was always a tempo run.  Get to the top of the hill approaching 3k and assess the situation. Now, I only drop out on one condition.  If it's too hard or things arn't going right that's not good enough.  The only stipulation for dropping out of a session or race is 'am I enjoying ANY of this'.  Well I had to say I really didn't want to be in this race at this point.  I'm not earning any money (certainly not today) so I thought fuck it ...

Met DC & Kye at Goddy for a steady 10 (I know title says different but we re-routed and added a mile).  Legs felt best they have so far to be fair, pace wasn't quick but longest run by some way apart from London (over 3 weeks in fact) !! Started comfortable and covered the usual routes around Hemmingfords & St Ives.  Run came in a little long for 75.07 and 11 miles.  Nice run, good banter and feeling better.  Even had a shandy in the pub afterwards. Plan tomorrow is still 35.xx with the xx being anything at all so 5.45ish pace will be spot on.  Legs a little heavy and felt tired-ish in the last mile but happy to be running properly again. Mind looks set on Amsterdam Half in Autumn as the A-race.  Think setting a quick half pb has got to be on the cards and the training should suit my style (long reps, tempo and 'short' long runs!) Weight a bit high at the minute but am just getting over the marathon hangover now :) Shame about the spurs re...

So set off for a 6 mile tempo effort yesterday.  Aim was to start steady and pick up to hard effort last couple of miles.  First mile was 6.25 feeling OK ish.  Trouble was I couldn't get myself up for pushing any harder. Heart Rate was OK, pretty low to be fair considering the wind and lack of recent conditioning.  Next miles were around 6.22, 6.33, 6.28, 6.29, 6.11. Legs were a little tired from marathon / mile reps but just felt a bit bleugh.  Had been to Bicester Village shopping all day and had to fit the run into a tight schedule.  Have not really had my head in the game since London, eating bad and drinking like a Russian sailor.  Really need to get my Mojo back. Pace felt OK yesterday, was more a steady state run.  Feels like I could run 30 secs / mile faster for 10k or a half so see how that pans out on Monday. Beers and curry last night with friends.  Wound up with a pint in the curry house and 10 bottle each at home.  N...

Tired today, could probably have made the track sesh with DC and Ian but legs not feeling 100%.  Pushed running back and back and ummed and arred about what to do so settled on 20 mins circuits and 30 mins on the Turbo at high cadence. Need to do some strength and cross training at least once a week so today is perfect really. Going shopping tomorrow to get some stuff for my hollybobs.  Swim tranks, tess shirts & jeans.  As were heading to Florida no need to go mad as the shopping out there is firece good. Will do a LT / tempo type prgressive run tomorrow.  Start easy ish at around 6.40 pace then bring it down.  I'll do it on the HR as thats safest bet and try for 150, 160, 165, 170 sections for 10k or so with a good jog.  Confidence builder for Monday I guess.  May even do something longish on Sunday - 10 easy or something as it's NOT A RACE (need to remind myself!!) Have blocked my Fetch account from comments, if you ar reading this feel ...

As the title suggest, a slow plod around the trails today. Very tired when I get off the tarmac suggesting legs are not recovered yet and yesterday just plied some more jelly into them! Need to do these runs as a) it is recovery and I will be better tomorrow and b) I need to get some strength into them. Boy #2 didn't get into first choice school (where boy #1 goes) so had to cut work today short to get home so Mrs could have meeting to discuss appeal.  Sounds very positive so not to worry there. Footy tonight, big game for the Spurs.  Will settle down with a couple or 4 beers and something to eat with feet up.  Need a result to cheer me up a bit! Racing Monday at Breckland, looking to use it as a hard tempo run.  Similar effort to last night but not expecting too much.  Hopefully run 35.xx will set off in the 5.4x range and keep it there.  Maybe slight negative split (18.00, 17.xx), if the legs are 100% you never know! Not sure what to do tomorrow...

New month new start!  4 x mile tonight with DC, Ian T & Dan the new guy.  Great session to nail and knowing the the legs would be very tired was always going to be interesting to see what pace the legs could handle. Quick warm up of strides and stretching then off to the start on the streets. First mile down the hill just settling in.  Legs don't feel like pushing hard but breathing is very controlled. 5.20 for the rep and feel pretty good. Second mile follow DC & Ian from firestation to Needlingworth stores.  Pick up towards end but steady at 5.22.  Legs feel like the can't push past tempo effort but on the whole feel pretty comfortable. Third mile I push the pace.  Like this rep from the corner shop to firestation as the last 600m doesn't feel too far.  Run with DC and Ian T pushes way ahead over last 500m.  5.15 for the mile and feel better than the second one. Last rep I push hard for first 6-800m, probably just over 2.30 pac...