Daz Does Tri

Legs are absolutely savaged after track at the weekend. Not had calfs like this for many years. Monday - rest. Really bad shape. Cold bath, Normatecs doing everything I can to shake them out. Tuesday - no session. No chance. Risked a run and it worked. Steady was fine - ish. Calfs were fine but legs incredibly tired and unresponsive. Taking lots of protein to get some life into them. Actually confident that if they recover I'll be in good shape to push on. The danger here is I just get sucked into recovery and no progress for too long. This is the real issue with getting old - the commitment is there but what use is that without an able body. Ran steady, 7.1 miles at 6.43/mm mainly progressive to 6 but faded on the hills coming home. Better than I deserved but I really need these legs to come back to me by Thursday.  Not got serious strains, just really sore on the verge of becoming an issue. Fingers crossed I can get back to regular training otherwise moving beyond 17 mins flat is...

Right, so I have some good data now on where I am at. The bad ... I'm getting over flu still, I'm not at 100% yet (probs 95%)  I'm lacking speed endurance, mile speed basically. I'm fading last 200m of an 800m from being on pace and last 1100m of a 1500m. I need to have that 72 second pace nailed to the board and be relaxed. Just tying up waay too much in the closing stages Lack of confidence. The good ... I'm literally one good sleep away from feeling pinging plus I have a rest day Monday. I have a great base and 5.3x pace feels comfortable enough over 5k I seem to have pretty solid flat speed. 65 opening lap of an 800m is fine and I wasn't under too much pressure. Felt like a 59 high, 60 low would be possible for a flat 400m. Reading this I can see exactly whats needed. Firstly - strengths - keep building on what I am doing. Slightly longer, slightly faster, slightly more. That's pretty obvious. No major changes to my stronger and longer workouts. Secondly...

So friends over last night. The tail end of binge season and I got of fairly lightly i.e I wasn't absolutely smashed. Fun evening though, can't beat a good session on thee gin !!  Rest day today (Monday) and I feel much healthier than last couple of days. Not 100% by any means but much closer than I was !!  I'd say 97% now, Friday feels like a false start as I felt amazing but pretty shocking by Saturday. Plan this week is to kick my body back into feeling strong. I feel very well rested and if I can get on top of the aforementioned issues I will be in pretty good shape. I know I am not going to be in oapb shape just yet but the plan is to get back to basics this week, hopefully race well next Wednesday and push on from there. So this is the kick towards my summer holiday break now and I have around 7 weeks to get everything I need to tick off. Again, first up is to feel strong again. This is the rough plan for the week as it stands .... Mon - rest - like a champion. Tue -...