Daz Does Tri

2 days rest since the tight glute and out today for a very gentle 8.5 with Mike & Ed. Splits show a nice gentle start and finishing comfortable - 9.07, 8.23, 7.52, 7.52, 7.12, 7.34, 7.42, 7.46, 7.37 pace. No pain in the back side, really happy with that obviously and now hopefully can get 3 good sessions done over the weekend to build myself up for next Wednesday's 5k. Aim for tomorrow is a good solid 6 in the 6.40's. Saturday track session and Sunday 1hr 35 long run @ 145 bpm so comfortable. Still planning to start at pb pace on Wednesday - 5.20 first mile and see what happens. Not shit or bust, if it's not happening I'll back off to 5.3x pace and see how we go. June was a strange month. So many things went against running and started the month with a horrible 18.04 5k but finished up with a 17.11. 162 miles (2nd lowest this year) 7.26/mm (3rd quickest) 21 hours total training I have got myself into a position where I'm not a million miles off...

Glute was very tender last night, after the recovery run it seemed to pull up and was very painful just sitting and walking. Did some foam roller and stretching / icing but still not great although did improve a little. Went to work today and left it alone, even swerved the planned swim. Had to miss track tonight which is my key session of the week and has been keeping me going recently. Bit annoyed but half a bottle of red cured that !!! Arse feeling less tender as today has gone on, have not stretched yet but I'll do some rolling before bed and smear the area in ibru gel ! Big race for me next Wednesday and after the Eye 5k I have to think that something close to a pb should be on. If I can get back running comfortably by the weekend then it's all a-o-k. If not, maybe re-asses goals and just aim to run close to what I did at Eye. You can't expect to run pb's off 4 days a week training !!! Conference in London tomorrow so I guess the schedule will look some...

Aim for this race was to get under 17.30 (as far as possible). I know my recent races haven't reflected my fitness but without a proper marker I don't know where I really am. Get to Eye nice and early, register, toilet and warm up. See Ed, Andy & Rich arriving a bit later and the queues for the registration are getting long. Nice warm up and drills, legs feel ok and thinking about how I'm going to approach the race. The first mile is net uphill with lots of turns and a footbridge. Half way there's a hair pin and turn back on yourself home. 5k = go out hard, concentrate, hang in and try and rally the last bit. To the race, we're off and within 80m there is a hard right. People spreadeagle across the road and pavement and I follow the guys in front. Lots of hard turns and chopping pace before we hit a standstill at the footbridge - the gates make it impossible. Over the bridge and then it's a free run all the way to the half way turn. Hit the mi...

Wow, long time since last blog! Have been away on holiday, run a parkrun, trained some, invested in a turbo trainer, done some good long runs and some rubbish & stuck it in on the track! June started with a long run and then went on holiday. 3 days in York where I made the short drive to Leeds parkrun and an awful feeling at about 200m that pace was not with me that early in the morning !! Struggled round in 18.04. Later that evening forced the pace on a steady run from jog to 6:57 down to 6:25 by the end! On to Centerparcs Nottingham for the week, managed a steady run and a hill session but boozing and peer pressure to spend an afternoon in the jacuzzi meant that I didn't make many miles! Came home to smash a 5 miler in 6:44 avge at a 152 bpm for 1023 beats per mile and one of my best ever readings for a non-race run! Paced the Heros Half marathon in 2.00:05 as 2 hour pacer which was hugely rewarding and then threw a very tired 5 miles on top for a decent days mil...

Wow, for a triathlon blog theres not a lot but bloody running in here!! Was supposed to have my debut triathlon at the Pactrac event in Peterborough tonight but the missus going out has koiboshed that idea!! So todays LSR - 1:35 easy @ 141 bpm today. Pace came out as 8:09/mm and 1144 beats per mile for 11.7 miles. Not great but an improvement. At slower paces I am highly uneconomical and in terms of building a cake/house/(insert random euphemism for fitness) my foundations are not great. This needs to be sub 7:30/mm before I have a great fitness base to move up to half marathon or marathon training. But we are improving. Legs ache but feeling stronger by the day and the consistency is returning. Jan / Feb / Mar were pretty good but April I only ran 17 days. May was returning but still missed 7 days running and a lot of those that I did were short runs. Albeit pace is returning to the right ballpark - 7:17/mm avge. Have run 7 days in a row and planning to run tomorrow so wi...

To get straight to the point, things are not progressing quite as well as I'd like. Don't get me wrong, I'm happy with where I am at considering some of the runs I've had recently but it's not where I want to be. Base training isn't really happening, I just don't seem to be able to hit the volume I need to. And with my race limit coming up at a mighty 5 miles over the next few months I think I need to take the gamble and start reducing the volume and increasing the pace. At least it means dropping (mainly) to one run a day I can hit some of the triathlon stuff I want to get done. I'm away from Friday - Friday with the family and friends and training is going to be frowned upon so I need to work out where I can fit that in. In my head I am thinking run wise that my week will look something like this... Mon pm) 5 recovery @ 7:30/mm Tue am) 30 easy pm) track Wed 1hr35 @ 140 bpm Thur Long intervals Fri 1 hour (6:45/mm) Sat REST Sun 45 stea...

Hatfield Broad Oak 10k today, plenty of fun and games beforehand - forgot rucksack and had to turn back from the M11 !! Had to dump family in the car early due to long traffic delays in town, 10 min delay to start - not ideal prep !! Met up with Al and Rich Holland just before the the start. Settled into pace (5:45's) after fighting through the crowds, some people were far too far up the front! Never understand why people do this, it's bloody chip timing, if you're going to run over 40 mins, why start with people running under 34 !!! First mile went through in 6:06 and Al isn't hanging about for me! Strange mile as it was 5:45 bang on and then long drag up hill it quickly crept up to +6/mm. 2nd mile 5:52. Catch Brotherjohn from Fetcheveryone at 3k and work with him, guy from Ely & Garden City man (whose breathing really heavy). Feel not too great here, working hard and it's full force of the wind into face. 3rd mile 5:49. Same group working hard, John ...