Training for a shorter Tri

For those not yet up to IM

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17/09/2013 at 08:56

Part one of todays training done, coached swim for 45 minutes,it should be an hour but I have to get out early to get to work.

IronCat5    pirate
17/09/2013 at 08:59

Good effort Steady!

17/09/2013 at 13:09

thanks for your concerns, I'm just struggling to persuade the OH to take our daughter to roller skiing on a sunday while I run up and down a local hill... life is getting in the way of my obsession...but enough of my whinging.

To paraphrase some Scottish guy, they can take our weekends, but they'll never take our lunchtimes...

Lunch time run 8.3km in 46.08 minutes.  I think it's time to start the lunchtime 10k runs again.  Nice.

 

17/09/2013 at 17:34

afternoon all

work seems to be taking my time!

Anyway, have been back to the physio today and she reckons that it is getting there but I now need to really work on the hamstrings and quads and keep running

it is interesting because she also said the best exercise for lower limbs is squats, for core is plank and for upper body press ups. 

17/09/2013 at 17:58

MC, sounds like good advice from the physio, did they check your technique for doing the squats, mine was corrected and told to do in front of a mirror to ensure leg does not turn in.

Off to Pilates class now.

17/09/2013 at 18:11

steady - yes she did, I asked her to, and she showed me a really good one to do, squat right down, then raise half way and hold for 7secs, back down, up half way for 7 secs again - really burns! she also suggested looking at the squats here http://www.youtube.com/watch?v=rxI8_Su13-g and when building up doing a variety of different squats to work the body differently

17/09/2013 at 18:24

Active rest day today good day for it - grubby outdoors.  

Pete I too am hoping that with my new job I can do at least some of my runs in my lunchtime

MC are you ready for Thursday? I will either bike or get the bus to Quorn and walk from there depending on the weather.

17/09/2013 at 18:31

yes, buttercup - not sure how long it will take me to get there though! got a bit of a sore shoulder so not going to do anything that involves arms for a few days!

18/09/2013 at 08:59

MC - glad to hear your knee is on its way to getting better!

Not done as much this week as on previous weeks. Bike commute yesterday and TRX, today bike and planning a swim after work.

18/09/2013 at 09:01

I failed again last night, I decided to get involved in fitting a gas hob rather than the track sesh I was planning on, on the plus point I have finnished the kitchen

I think I'll take it easy this week as I can't get motivated and then have a pannic week before the sprint at the end of the month (as usual), Cycling home from work today so at least I have something to put in the diary.

18/09/2013 at 09:26

Same here JP, I failed to go for a swim this morning before work. Been having a lack of motivate this past couple of weeks, but will go to the gym tonight and try and get some of the spark back. 

Got my first tri end of the month and haven't done anywhere near what top wanted to have done with training, so it will just be a 'get round and finish' rather than try and get a set time. 

Can you buy motivation? 

18/09/2013 at 09:46

You cant buy it but I have found if you start planning home renovation projects you soon realise that training is a more atractive way to spend you few spare hours

18/09/2013 at 11:23

Lol! Good idea JP!

Run already completed this morning

Didn't go swimming yesterday though - the pool renovations are still ongoing.

Out of interest how much is a single swim session at your local pool? We are just north of London and it is £4.90

18/09/2013 at 11:50

SuckitupButterCup wrote (see)

 

Pete I too am hoping that with my new job I can do at least some of my runs in my lunchtime

 

Lunch time exercise is pretty good and my bosses are fine with me eating lunch while working so I can get a full 60 minutes for running and shower.  I think it helps with my stress and I tend to be less drowsy in the afternoon...although yesterday I did walk around like an old mannie as I'd pushed it a bit too hard

18/09/2013 at 16:52

I have run/walked again. I tried some more of this running lark and managed to do a minute run then walk until HR came down and repeat. My hip started to hurt at just before 2 miles so cut short the route I intended to do, aiming for 3-4 miles.

Odd thing is that when I downloaded my Garmin it says that the runs were all faster than I normally would run but the HR was in Z2 and did not feel very fast apart from one bit that was under 9 min/mile pace and did register 183bpm. Now I have been an eleven min miler as my slow pace and ten at my fastest over the years.

So now all I need to do is not to have a hurty hip and the ability to run non stop and I will be super speedy steady. There is hope for me after all.

18/09/2013 at 17:25

well done steady - is your hip due to the ITB? I find my hip gets sore but I am pretty certain it is the ITB and needs stretching/rollering

I really enjoyed my run this morning 

now i have a stack of marking and other work to do

chili - no idea how much my pool charges as I pay a monthly fee to use the pool/gym etc, although to be honest I mainly don't swim there as I just go to the masters sessions, but I think it is similar to what you are paying - and I am in Notts. 

18/09/2013 at 17:46

I am lucky at the moment it is £3.95 but the pool has been taken over by a new company so the price may go up.

MC, its ITB along with everything else surrounding it and the lower back, I have done a few stretches and will do a whole load more throughout the evening, I think its the shock of being asked to do something whilst carrying my bodyweight and cycling does not cause so much of a problem. Foam roller will be used.

18/09/2013 at 19:12

The loughborough Uni one is 3.75 per session.  

10k tonight 2 mins off a PB which made me happy - am enjoying running on the trail a lot.  My body appears to be bouncing back from the HIM and rejoining the human race.  Over the last km I ran 5.46min/km which is flying for me and I was huffing and puffing a bit - there was also a twinge in my left gluteus maximus that wasn't so pleasing. Overall good run. 

Was going to go to body pump but decided once a week is good fishing for September or at least until I have done the HM in October.

18/09/2013 at 21:42

Sounds like allround good training.

I ended up cycling just over 15miles altogether today with commute to work and pool. Yes, I had my leaving lunch today and had a G&T and a big glass of wine but still managed to go for a swim after work, well pleased with myself! 

Got to pool 5pm and then they tell me it shuts 5.45, so quick change, well swimming costume was already underneath and went for a steady continiuous swim. Managed 1350m before they kicked me out. There was a girl in my lane I had to overtake every 400 metres.

Oh, and in Cardiff pools charge £3.60 though I have a monthly do-everything card for £21.80 as I work for the council,still...

Edited: 18/09/2013 at 21:45
19/09/2013 at 09:25

buttercup - I'll be driving through quorn (just looked at a map!) assuming I don't get lost I'll keep an eye out for you walking and can always drop you off at a bus stop afterwards! probably won't be on the thread again today though

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