Daz Does Tri

Now for something completely different! Now our kids are all the little bit older we are able to transform an old play room into a dedicated home cinema. It's one of the few things we get to enjoy as a family all at the same time. Initially I had a local company quote to do the entire work BUT as always we couldn't agree on budget for the set up.  They had specced out some options but they didn't want to do the work for the cheapest option with some upgrades.  I ummed and ahhed but finally decided to go ahead and complete the build on my own. It's nice to have a project to work on (other than a 15 min 5k) in my retirement !! It's a concern as it's an expensive waste if it doesn't go well BUT we did project manage an entire refurbishment of the house including some really tight spots so how hard can it really be !! First up, the project timescale has been taken right back. Ideally if a company was doing all of this I would want it done in two weeks to minimis...

There's no two ways, yesterday was very disappointing. I had hoped to go much quicker. But looking back now, the realisation is that actually it wasn't a bad run. I didn't do anything wrong, I just wasn't strong enough. When I ran 3k chase in 2011 (twice) I ran around 11 mins flat both times. It was shitty BUT looking back I had run 16.49 for 5k around that and was doing decent mileage. Those times all back up what I did over 2k. The simple fact is that it's not running that's the issue, it's strength.  I hurdled well and I was clean over the water. Those 23 obstacles just took too much out of my legs! Avge pace per km was 3.34 - so roughly 5 miles / 10k pace on a good day. I had expected it to be 5k pace like it used to be (well, 3k chase was 5k pace) - which was 3.23 (off of Thursday). So my options are - make my 10k pace my current 5k pace (not impossible) OR make my legs stronger so that steeplechase pace becomes closer to 5k pace than 10k pace. Both opt...

First chase coming up tomorrow for many years! I returned for a couple of efforts in 2011 but they were pretty horrific and feeble off very little chase training.  This time, I'm fitter and much better prepared plus it's 2k against 3k so barrier fatigue shouldn't be an issue! I feel fairly confident but with steeplechase you just never know. Chris from Hunts AC was in incredible shape - looking comfortably 9.2x range - but came in with a disappointing (for him) 9.54. You just never know how you're going to run until you actually race and see where the weak points are. I have done 5/6 specific technique sessions on hurdles, barriers and water jumps plus a 2 x 5 lap 25 hurdle per rep session. I'm locked and loaded so I don't think it'll go Pete tong BUT as I say. Prepare for any eventuality! If it goes well I'll look to push forward this year with more specific strength work. If not I'll go back to shorter faster stuff. It's becoming a routine now ...

It's coming round fast !! No racing for months and months and then 2 in the same week ! I have to say it feels really good to be racing again. I seem to be past nerves and more into the excited stage of my career. Last couple of races didn't go to plan BUT were consistent (82.xx% WAVA) and I feel healthier and faster than I did back then. Races are 5k at Olympic Park on the road and a 2k chase at Bury St Edmunds. I've put in solid work for both. After resting Sunday I ran really solid 10k @ 6.23/mm feeling pretty relaxed on Monday. Plus water jump and hurdle drills. Legs ache today but a gentle shakeout and some stretching and fingers crossed I'll check out a-o-k for tomorrow.  Target is anywhere between 16.45 and 16.59 (I really need to crack 17 so that's the A target) Saturday I am hoping for around 6.45 BUT really would like to go 6.3x if all goes well. It's a chase so there are a million things that could go wrong but technique is looking OK over barriers an...

Decent week bagged, finally feeling back on a little bit of shape after recovering from jab / hangover / sore throat!  Tentatively decided on a rest day today. Could easily have done something but with next week in mind decided to let my legs recover 100%. Tomorrow I'll run instead of resting and do Derek's water jump session. Pretty much 3 sessions this week although all done under control so feeling strong enough to run the day afterwards! Nice volume for the week and average pace decent enough. Tough shout to rest today, it's so easy to go over board but I need confidence in what I have done enough to back off. I'm 46 ffs !! Little race block now for 2 weeks and then I have a solid 4 week training before before I go again. That's where I'll hopefully really start to hit some decent times in sessions. Have to say backing off does make me doubt myself BUT it's really nice to feel strong all the time. After feeling tired and then ill it's a nice feeling ...

OK pretty basic title and says it all but benchmark for feeling rough is 7 days from feeling shite to not feeling it. Legs still a little achey from strength work. Really need to focus the work on the glutes / hips chain to get that barrier strength. Weight back under control after a wobble up too. Next Saturday should be alright as long as conditions start picking up. Feel much better for easing back to steady / threshold work. Plan today is a steady 5 which looks like will be on the treadmill as it's shitting down outside. Saturdays session also likely to be compromised. Treadmill could be a wise option again as could moving to Sunday. All in all feeling much better. Body starting to catch up the mind so although I'm not working as hard overall my fitness is seeming to be improving. Tomorrows run pace will be interesting, plan is very easy 8 but hoping to feel too good!

Take your pick !! No cough or temperature so almost certain it's not the 'rona. Been feeling under the weather since Friday, pretty much wiped out the weekend and improvement today. The good news (there's two bits) are - it almost certainly impacted race. I felt pretty weak so there's def a few secs there. Secondly I really needed to ease my legs off. An easy run Friday followed by 2 rest days and an easy run today - I think they are on the way back to becoming my legs !! Timing wise, if I can train OK tomorrow I have missed nothing! Frustrating as we visited Lower Mill and I do love a few rum and cokes and late nights followed by miles of trail running in the mornings. That was a wipe out as I pretty much chilled on the sofa with Lemsip! Ran today and felt really good. know 2 days won't affect much. New plan starts this week so may have to switch tomorrow and Thursday around but still confident I'll wake up fine in the morning. Can't believe how pony the we...