Daz Does Tri

Decent week bagged last week but I'm still carrying that build forwards - i.e. my CTL is rising and my TSB is staying negative (and dropping). Right now, I am looking at two things are happening.  1 - no pain no gain, train hard, race easy, what doesn't kill you can only make you stronger etc, etc... Am I doing the right thing - is working hard making me faster and tiredness and fatigue just an off set of that? It's certainly my younger days experience. I kinda feel that I am addressing all the correct areas that I need to but the underlying concern is I am doing too much too soon and I need to ... 2 - ease up, let the fitness come to me and don't stress the body.  Do I need a couple of weeks just to dial everything back, recover, get fresh and let the speed come to my legs. I'm ideally going to just keep pushing BUT if this s=Saturday doesn't go well I will certainly change things. I really should be in that 16.4x park Run bracket by now off my training. Monda...

Weather is starting to warm up now, this is my time !! I bloody hate running in the cold. I am solar powered lol !! Last week headed to Lower Mill after Park Run up until yesterday to finialise getting the place ready for rentals. Brave new world as a side hustle now looks like a full time job! It's already going well to be fair and this Friday we have our very first paying guests! To finish the training week from last blog, Sunday I decided to run a bit firmer. Idea was to keep the effort sub threshold but on the border. 10 miles @ 6.22/mm and HR really nice average and only dipped into threshold for a few minutes. Felt pretty good and enjoyed running quicker again. Finished week with 38.9 miles and 391 TSS. Lower miles but more value. Monday - rest. I feel a bit ants in my pants on rest days now. My weight is an issue and I can't stop eating shit or drinking long enough to get that down where it needs to be which is frustrating.  Tuesday - session. Lifted the session to 7 min...

These blogs really need to be more interesting. I think a weekly format is helpful for me but boring as shit! Maybe some more analysis would help? Last 7 weeks have seen some pretty solid base building and consistent work. How's about a chart to show how I have improved my fitness...     Week     Miles     TSS     CTL 1 36 286 22 2 40 332 27 3 40 344 30 4 59 521 37 5 42 410 40 6 44 417 43 7 42 377 45 I've slowly increased fitness (CTL) over those 7 weeks. The big week in week 4 helped overall fitness BUT at the expense of mass...

Very slowly starting to feel like the fitness is coming back. Not just paces and runs but that feeling inside that I'm getting stronger. It's been a while !! Monday I decided to do an active recovery run as last week I felt awful on Tuesday after a rest day. 5 miles @ 9.17/mm and that was pretty tiring but wanted to see how the legs responded on Tuesday. Tuesday session I decided on 10 x 75/45 at 19 kmph. No ramp up and longer intervals. It's a step up in time (25%) at last weeks average pace basically. Legs did feel a lot better in the morning so worth noting that going forwards. I'm not a big fan of run streaking BUT I am looking at what brings out progress in me! Possibly running some rest days incredibly slow may build conditioning and strength but I need to monitor fitness and freshness on TP. The session felt pretty tough at the start. Power and pace wise that's very low 5s so somewhere between 1500m and 3k effort in theory. After about 8 reps I felt a lot str...

Solid week banked. Pretty consistent with recent training and lots of lovely data to work with. Scores on the doors - 44 miles, 6 days, 2 sessions, 1 race Race is blogged. Power data for sessions and a starting position.  Weight is too high, need to drop and eating shite every day isn't helping. Need to slowly make improvements and see that drop to 10 st 7 lbs from about 10 st 12 right now. Long session is too low power BUT is helping. Next week is more speed focus buit the longer session going forward is back to a more traditional km reps just under 5k pace with a good recovery. Build the pace down to target and then increase time. Short session is close enough now. Lift to 12 x 75/45 and bring that pace up to 5/mm and beyond. Steady run this week at 6:26/mm was quite tired and straight after dinner so quite tough but in the right ball park. 7-8 miles @ low 6s all day long I need to be hitting. That will make 5k much more comfortable. 1 race per week now just to get the confidence...

Pre Park Run thoughts - Had a nice block of training and certainly getting fit now. My confidence isn't sky high - I think 17.30 is an obvious target as it's an obvious start point. Not too shit that you can't build to 16.xx but any slower and you start to seriously worry! Feeling that 330w may not be enough. Looking at early runs last year 335-340w was good for 17.15 to 17.30 so it's likely to need to be around there while weight is higher. I am guessing I'll start and just aim to be in the 330s tomorrow and hope a 5.3x flashes up on the first mile lol Can I hold 330w+ now that I am not sure. Not in a position of having leading sessions and runs so far. Last year started with an 18.31 and then a 17.14 a week later so finger crossed I go straight in at week 2 lol. This is going to be the first taster of where fitness is so it'll indicate everything over the next few weeks. If I am lacking it feels that it's going to be in both directions - not enough speed a...

Tuesday Today's session was a repeat of last Tuesday. 8 x 3 off 60 jog at threshold pace (more like 10k pace so little quicker). Outcome - same sort of paces for the effort - 6/mm flat. Faster on the jog between. Felt better - took about 6 reps before lack of conditioning kicked in. HR was overall lower BUT much higher in the easy section. Take away is that this is progress of sorts - but not enough to persevere. It was naturally landing at around 325w again for 6 flat pace. Obviously the short recovery keeps the pressure up and makes the session better than it looks on paper. HR never went to anerobic at any stage which is good BUT I need to be cruising at 5.45 ish pace by now. I'm definitely fitter than last week but this session will be too slow going to achieve what it needs to. I will 100% return as I think there's a big place for higher volume threshold but for now I need paces to drop dramatically.  Next week I think I'll take volume down and recovery up - possib...