Daz Does Tri

This week it's all about a big push for some speed. I have Watford next Wednesday and that will be my big chance to finally nail a target this year. 4.19 represents a really big start point for me, I really think that's the point the door opens to some bigger performances over all distances.  So the plan this week - start the week with recovery from racing. Rest is so overlooked by too many people IMHO. Run streaking at 40+ years of age outside national level competition is lunacy. Reset the legs, reset the mind. I'll do 4 x km on Tuesday at 3k pace off good recovery. Not 100% but may do this on track to test out Garmin alert at time to correct pace. This is my strength session of the week. Thursday it'll be 8 x 400m up track. Try to click off 67/68 feeling comfortable. Wednesday will be double easy day, Saturday Long run - back on the 15 miles tip. Friday will be an easy day to chill and Sunday will be some relaxed 60/60s.  I'll double up some days to get some cond...

The thought for this week is relaxing at faster than race pace. The plan is to build a strong week to start moving towards my B target times. I've progressed all my OAPB times this year from 400m to 5k to the point where I am close enough now to really target some races. In fact I need to start making a call on races to really take opportunities when they come along. Up until now I have raced hard each time in the hope I will get times but realistically only the 800m, mile and 5k have been good conditions for times (legs, weather, and racing). From now onwards I need 2 out of 3 of those to run flat out. Coming up I have the mile next Wednesday and following that I'll run the 1500m on the Sunday at the SAL. I do have opportunity to change that to 5000m or 2k chase but right now I see these two races as chances to run quick and nail those ones. Following Sunday I know my speed is good enough to hit my B targets which are my minimum season aims. With that in mind I will do a stron...

Boom, Runbritain ranking down to -0.5 after PR so happy days ! Should be top 100 for V45s now and making progress. 3 races in a 7 day spell all in my top 5. This week the plan is to relax into the week, let the legs recover and do my hard running at the weekend. I'm away in Vienna with Ange, Lola and the Blades' so some relaxed sightseeing and a week to recouperate recent training is on the cards. I don't want to be that person on holiday so I'll just to the bare minimum while I am away. My days of running taking over holidays is long gone! Monday - bank holiday. Easy runs today and tomorrow to finish this strength block. Was heading up to Caldecot loop but turned into Cambourne at flyover and then to Caxton and road home. Felt like I was moving well, maybe 8.5 - 9 miles? Very relaxed and feeling like I am in a good spot. Nice to be running comfortably in this block and never shattered from going too deep. Will do S&C on glutes tonight as they're still tired an...

Reset and reload.  Last week finished on a sour note with the 3000m at St Ives. Lesson learned and an instant chance to rebound on Monday this week. This week will start with a race and possibly a solid hit out at Parkrun so opportunity is knocking at the door if I am prepared to lay some balls on the line. Need to get back into the swing of training. Possibly a bit flagrant going so big on the taper last week for a 9.38. Monday - Easy 2.5 shakeout first thing. Pre-race standard shuffle. Right ankle a little sore - possibly tight calf. Racing this evening BUT I NEED to get back on the regular S&C all the way up to the Cambs mile which is the next A race. Feel good today, little bleugh as always on race days but legs are all fine tbf. Bit windy, just hoping no stress travelling down and someone is prepared to go hard tonight. Arrive at Lea Valley early and do 2k ish warm up very easy. Collect numbers and faff about. Half hour before race do a mile harder warm up. Drills and stri...

2 weeks since the 5k block was done and plenty of building work. In a build phase I pretty much eat and drink whatever the hell I like so this week I'll switch to taper mode. I have 3000m at the SAL match on Saturday and then 1500m at Vets league for Enfield on Monday. I need to get some more running action pictures, have hardly any lol Finished up last week exhausted. Pretty sure my back and hip chain was fucked from lifting stones in the garden rather than the running but the body is what it is. This morning I feel like the engine is running really well. If I can recover and make the adaptions I'll be strong at the weekend.  Have to be looking at sub 9.20 on Saturday which is 74.xx per lap. That pace is comfortable in training so hopefully get a good group to work on. Monday I think will most likely be solo from the gun looking at previous races but I'l say 4.22 would be nice. 69 per lap for that. So Taper mode - a week of living pretty healthy and doing the right things....

Run rest day today, after last weeks decent build I finished pretty tired. Time to let the adaptions take place and then go again this week. Really want to nail my 1500m target and get a decent 3000m in soon. Would be nice to be picky about races after that. Leg speed is clearly the limiting factor right now. I'm staying strong through shorter races. 1500 pace down to 70.9 per 400m. That's about 1 sec slower than Thursdays session so a good yardstick session. Plan from here is to kick onwards with some speed. That needs to be the main session of the week so I'll move the speed session to Tuesday (after rest day) and a stronger session to Thursday. Not actually sure where my speed is at right now. It feels like I am starting to relax a bit more at 1500 pace but there isn't a huge amount in reserve. Looking at rankings, sub 4.20 should get me top 20 for the year. That's 69 flat pretty much. Need to do 8 x 400 in 67/68 to manage that and that does feel possible but I r...

As the dust of the last couple of weeks settles it's time to start looking at moving on. First up, this week I really need to (1) recover and (2) get back into the swing of things. A transitional week to get back on top of things. Nothing too crazy just some intensity, some volume and some consistency. Monday - rest day. Half hour strength was plenty. Good sleep. Tuesday - transition session. 10 x 600m @ 5k effort. At Eddington. Was feeling lazy. Timed first one. 600m in about 1.56 and then switched off and kept the effort around that. Recovery was about a minute to 75 secs max.  Very business like. Never really that into it but didn't struggle at any stage and felt really consistent and relaxed. Decent volume at 5k affort without having to go deep. Just what I needed, knew I would still be leggy today so didn't have any desire to do anything crazy. See how tomorrow goes but Thurs will either be 2 x 4 x 400m OR 200/200/400 x 3. Those sessions are pretty good for developing ...