Through my heavy swim block now and the plan says I can come down to doing less miles and focus on going faster in the pool. I also need to start thinking about getting outside in my wetsuit at some point.
It is also the first week of the summer Deeside Thistle Time Trial league. It starts this year with a 10-mile. I am planning to go to this one just as a sense check of my fitness. I don't expect to ride a fast time, but I want to check if I can work my aerobic system at that intensity for 30 minutes.
Targets - Swim 2.2 miles, Bike 42.0 miles, Run 15.0 miles.
Stretching session x1, Core session x1, Weights session x1.
Physio sessions x2. Yoga session x1.
Monday, 30 April 2018
Training Review - Week 17 - April 23 to 29
Monday I rode in to work but then had to leave my bike at work and take the train home in order to get to a doctor appointment. I managed a short jog in the evening before going to club swimming.
Tuesday I had to reverse that plan and jog to the train so I could ride home. I went to the pool in the evening and did a bit of a reps session again to try and do some faster work.
Wednesday I did easy commute rides, which would have been easier still I had charged my di2 and not run out of front mech power half way to the office. That actually resulted in a surprising ride time on the way home and higher cadence numbers. Good reminder that I am an endurance athlete these days and should be trying to higher cadences when I am riding.
In the evening I decided to declutter my weekend by getting one of my smaller sessions in and going through my physio exercises.
Thursday I had to drive to work and had to drop my planned run. I did decide to go to the pool early and do a bit of aqua-jogging before my swim session. I did a bit of rollering when I got home but couldn't make any serious impact into the knots in my back and shoulders.
Friday I did another jog to the train so that we could go to Infinity War in the evening. That run and a long day at work in unsupportive shoes made my ankle swell up again quite badly.
Saturday I did a lazy swim session in the morning and followed it with as long a run as I can currently cope with. In the evening I did a short weights session just to try and get the list of leftovers for Sunday down to a reasonable size.
Sunday I did a yoga session before going out for a slower run. I purposefully tried to go a bit slower so that I could use my Zombies, run app to try and push a couple of faster intervals. Even with the slower underlying pace I was unable to put in sufficient pace change during the three efforts to evade the zombie hordes.
In the evening I did core and physio sessions to round out my week.
Short on bike miles this week, and likely to be the same again next week. Running is definitely improving. In the last 20 days I have taken nearly 10 minutes off my 4.5 mile run over the same route. There is still a long way to go though. On a good day I am still only running 9 min/mile at full gas. I have tried a few times to test that during supposedly slower runs, and it turns out that they aren't slower, and there just isn't another gear. I have two weeks until I try and race on it. I have decided to go to the North of Scotland Champs to try and extend my hurdling streak and / or run a test 5k on a track.
Targets - Swim 3.0 miles, Bike 42.0 miles, Run 15.0 miles.
Stretching session x1, Core session x1, Weights session x1.
Physio sessions x2. Yoga session x1.
Monday - Commute ride 7.1 miles in 28 mins.
Dyce jog 2.7 miles in 23 mins.
Swim with TPT 2,150m in 45 mins.
Tuesday - Commute jog (via train) 2.7 miles in 25 mins.
Commute ride 7.1 miles in 38 mins.
Swim reps at bucksburn 1,500m in 30 mins.
Wednesday - Commute ride 7.1 miles in 31 mins.
Commute ride 7.2 miles in 35 mins.
Physio exercises.
Thursday - Aqua-jogging ~400m in 32 mins.
Swim reps at bucksburn 750m in 15 mins.
Stretching and rollering session.
Friday - Commute jog (via train) 2.6 miles in 26 mins.
Saturday - Swim at bucksburn 800m in 16 mins.
Dyce jog 4.5 miles in 43 mins.
Weights session
Sunday - Yoga 25 mins.
Dyce jog 3.0 miles in 32 mins.
Core session.
Physio exercises.
Actuals - Swim 3.3 miles (5,200 m). Bike 28.5 miles. Run 15.8* miles.
1 short core, 1 short light weights and 1 stretching / rollering session. 25 mins of yoga.
Physio exercises x 2.
Cumulative actual, (Cumulative target), [Cumulative Stretch target]
S 49.0, (38.2), [42.0],
B 276.9, (272.0), [299.2],
R 83.4*, (82.6), [90.9].
Core - 23, (25)
Weights - 22, (25)
Yoga - 5, (5)
*Includes aqua-jogging and estimate treadmill values.
Tuesday I had to reverse that plan and jog to the train so I could ride home. I went to the pool in the evening and did a bit of a reps session again to try and do some faster work.
Wednesday I did easy commute rides, which would have been easier still I had charged my di2 and not run out of front mech power half way to the office. That actually resulted in a surprising ride time on the way home and higher cadence numbers. Good reminder that I am an endurance athlete these days and should be trying to higher cadences when I am riding.
In the evening I decided to declutter my weekend by getting one of my smaller sessions in and going through my physio exercises.
Thursday I had to drive to work and had to drop my planned run. I did decide to go to the pool early and do a bit of aqua-jogging before my swim session. I did a bit of rollering when I got home but couldn't make any serious impact into the knots in my back and shoulders.
Friday I did another jog to the train so that we could go to Infinity War in the evening. That run and a long day at work in unsupportive shoes made my ankle swell up again quite badly.
Saturday I did a lazy swim session in the morning and followed it with as long a run as I can currently cope with. In the evening I did a short weights session just to try and get the list of leftovers for Sunday down to a reasonable size.
Sunday I did a yoga session before going out for a slower run. I purposefully tried to go a bit slower so that I could use my Zombies, run app to try and push a couple of faster intervals. Even with the slower underlying pace I was unable to put in sufficient pace change during the three efforts to evade the zombie hordes.
In the evening I did core and physio sessions to round out my week.
Short on bike miles this week, and likely to be the same again next week. Running is definitely improving. In the last 20 days I have taken nearly 10 minutes off my 4.5 mile run over the same route. There is still a long way to go though. On a good day I am still only running 9 min/mile at full gas. I have tried a few times to test that during supposedly slower runs, and it turns out that they aren't slower, and there just isn't another gear. I have two weeks until I try and race on it. I have decided to go to the North of Scotland Champs to try and extend my hurdling streak and / or run a test 5k on a track.
Targets - Swim 3.0 miles, Bike 42.0 miles, Run 15.0 miles.
Stretching session x1, Core session x1, Weights session x1.
Physio sessions x2. Yoga session x1.
Monday - Commute ride 7.1 miles in 28 mins.
Dyce jog 2.7 miles in 23 mins.
Swim with TPT 2,150m in 45 mins.
Tuesday - Commute jog (via train) 2.7 miles in 25 mins.
Commute ride 7.1 miles in 38 mins.
Swim reps at bucksburn 1,500m in 30 mins.
Wednesday - Commute ride 7.1 miles in 31 mins.
Commute ride 7.2 miles in 35 mins.
Physio exercises.
Thursday - Aqua-jogging ~400m in 32 mins.
Swim reps at bucksburn 750m in 15 mins.
Stretching and rollering session.
Friday - Commute jog (via train) 2.6 miles in 26 mins.
Saturday - Swim at bucksburn 800m in 16 mins.
Dyce jog 4.5 miles in 43 mins.
Weights session
Sunday - Yoga 25 mins.
Dyce jog 3.0 miles in 32 mins.
Core session.
Physio exercises.
Actuals - Swim 3.3 miles (5,200 m). Bike 28.5 miles. Run 15.8* miles.
1 short core, 1 short light weights and 1 stretching / rollering session. 25 mins of yoga.
Physio exercises x 2.
Cumulative actual, (Cumulative target), [Cumulative Stretch target]
S 49.0, (38.2), [42.0],
B 276.9, (272.0), [299.2],
R 83.4*, (82.6), [90.9].
Core - 23, (25)
Weights - 22, (25)
Yoga - 5, (5)
*Includes aqua-jogging and estimate treadmill values.
Monday, 23 April 2018
Training Plan - Week 17 - April 23 to 29
My last heavy swim week before dropping in to shorter and faster sessions next week.
I need to decide by the weekend if I want to race this years North Champs. In order to retain a hurdles title for a 23rd year I will probably have to shift to the 400m Hurdles. I thought about that last year but put it off again, and had planned to delay it again this year, but I have no confidence in my ankle being able to get me over the 3'6" hurdles in 3 weeks time.
I have kept the physio exercises in again this week.
Targets - Swim 3.0 miles, Bike 42.0 miles, Run 15.0 miles.
Stretching session x1, Core session x1, Weights session x1.
I need to decide by the weekend if I want to race this years North Champs. In order to retain a hurdles title for a 23rd year I will probably have to shift to the 400m Hurdles. I thought about that last year but put it off again, and had planned to delay it again this year, but I have no confidence in my ankle being able to get me over the 3'6" hurdles in 3 weeks time.
I have kept the physio exercises in again this week.
Targets - Swim 3.0 miles, Bike 42.0 miles, Run 15.0 miles.
Stretching session x1, Core session x1, Weights session x1.
Physio sessions x2. Yoga session x1.
Training Review - Week 16 - April 16 to 22
Monday was a commutes on the mountain bike and then a trip to swimming. I got about half way through the session on open water skills before they got to mass start drills and I decided fighting starts with my ankle wasn't a sensible option.
Tuesday was mountain bikes to work again. In the evening I went to the pool with the intention of doing an easy 30 minute swim. I got a bit carried away and somehow ended up doing a pool 1500m PB in 26 mins.
Wednesday I jogged to the train in the morning, then went to see Rampage in the evening.
Thursday I took the mountain bike to work and arrived home to find my new chain has finally arrived. I fitted it and gave it it a spin whilst on the bike stand. Then I went to swimming and did a set of 40 x 50m reps on 1 min starts and mixed in some bilateral breathing practice.
Friday I made it less than kilometer before the chain was destroyed and the rear cassette along with it. I had to walk the bike home and then try and figure out how to get to work. I decided the most reasonable option was to get my summer road bike, inflate the tyres and check the gears and brakes. The brakes were soft, but ok, the tyres were fine once inflated. Or so I thought. At home time the rear was flat, and because I had rushed out in the morning I had no repair kit, tube or pump.
That meant I missed my ride home as I got a lift from Mrs M, and also missed my planned evening run.
Saturday I struggled through just enough of a swim to tick off the rest of my miles for the week. Then I went for a jog which was barely far enough and still very slow. Before lunch I did my weights session and before dinner I did my physio exercises. I also fixed both road bikes and my mountain bike to try and avoid a repeat of the Friday morning mess.
Sunday I woke with a migraine and lost the entire morning waiting for increasingly heavy drugs to have some effect. After some easy DIY in the afternoon I managed to do my yoga, physio and core sessions for the week.
Another bad week for running. Missing two planned runs didn't help but even if I had managed them I would still have come up short. Trying to look for positives this week. I managed all the small sessions by bingeing them over the weekend again... I managed a ride on the road bike... I did a fast swim on Tuesday... but none of these are masking that the ankle is not improving at anything like the rate I need it to.
Targets - Swim 3.0 miles, Bike 42.0 miles, Run 15.0 miles.
Stretching session x1, Core session x1, Weights session x1.
Physio sessions x2. Yoga session x1.
Monday - Commute ride to office 7.1 miles in 36 mins.
Commute ride from office 7.2 miles in 39 mins.
Swim with TPT 1,000 m in 30 mins.
Tuesday - Commute ride to office 7.0 miles in 41 mins.
Commute ride from office 7.2 miles in 44 mins.
Swim at bucksburn 1,500m in 26 mins.
Wednesday - Jog to train and train to work 2.6 miles in 25mins.
Thursday - Commute ride to office 7.0 miles in 32 mins.
Commute ride from office 7.2 miles in 42 mins.
Swim at bucksburn 2,000m in 40 mins.
Friday - MTB broken chain 1.1 miles in 18 mins.
Commute ride to office 7.2 miles in 30 mins.
Saturday - Swim at bucksburn 600m in 13 mins.
Dyce jog 3.4 miles in 38 mins.
Weights session.
Physio exercises.
Stretching and rollering session.
Sunday - Yoga session 33 mins.
Physio exercises.
Core session.
Actuals - Swim 3.2 miles (5,100 m). Bike 50.9 miles. Run 6.0 miles.
1 short core, 1 short light weights and 1 stretching / rollering session. 33 mins of yoga.
Physio exercises x 2.
Cumulative actual, (Cumulative target), [Cumulative Stretch target]
S 45.7, (35.2), [38.7],
B 248.4, (230.0), [253.0],
R 67.6*, (67.6), [74.4].
Core - 22, (24)
Weights - 21, (24)
Yoga - 4, (4)
*Includes aqua-jogging and estimate treadmill values.
Tuesday was mountain bikes to work again. In the evening I went to the pool with the intention of doing an easy 30 minute swim. I got a bit carried away and somehow ended up doing a pool 1500m PB in 26 mins.
Wednesday I jogged to the train in the morning, then went to see Rampage in the evening.
Thursday I took the mountain bike to work and arrived home to find my new chain has finally arrived. I fitted it and gave it it a spin whilst on the bike stand. Then I went to swimming and did a set of 40 x 50m reps on 1 min starts and mixed in some bilateral breathing practice.
Friday I made it less than kilometer before the chain was destroyed and the rear cassette along with it. I had to walk the bike home and then try and figure out how to get to work. I decided the most reasonable option was to get my summer road bike, inflate the tyres and check the gears and brakes. The brakes were soft, but ok, the tyres were fine once inflated. Or so I thought. At home time the rear was flat, and because I had rushed out in the morning I had no repair kit, tube or pump.
That meant I missed my ride home as I got a lift from Mrs M, and also missed my planned evening run.
Saturday I struggled through just enough of a swim to tick off the rest of my miles for the week. Then I went for a jog which was barely far enough and still very slow. Before lunch I did my weights session and before dinner I did my physio exercises. I also fixed both road bikes and my mountain bike to try and avoid a repeat of the Friday morning mess.
Sunday I woke with a migraine and lost the entire morning waiting for increasingly heavy drugs to have some effect. After some easy DIY in the afternoon I managed to do my yoga, physio and core sessions for the week.
Another bad week for running. Missing two planned runs didn't help but even if I had managed them I would still have come up short. Trying to look for positives this week. I managed all the small sessions by bingeing them over the weekend again... I managed a ride on the road bike... I did a fast swim on Tuesday... but none of these are masking that the ankle is not improving at anything like the rate I need it to.
Targets - Swim 3.0 miles, Bike 42.0 miles, Run 15.0 miles.
Stretching session x1, Core session x1, Weights session x1.
Physio sessions x2. Yoga session x1.
Monday - Commute ride to office 7.1 miles in 36 mins.
Commute ride from office 7.2 miles in 39 mins.
Swim with TPT 1,000 m in 30 mins.
Tuesday - Commute ride to office 7.0 miles in 41 mins.
Commute ride from office 7.2 miles in 44 mins.
Swim at bucksburn 1,500m in 26 mins.
Wednesday - Jog to train and train to work 2.6 miles in 25mins.
Thursday - Commute ride to office 7.0 miles in 32 mins.
Commute ride from office 7.2 miles in 42 mins.
Swim at bucksburn 2,000m in 40 mins.
Friday - MTB broken chain 1.1 miles in 18 mins.
Commute ride to office 7.2 miles in 30 mins.
Saturday - Swim at bucksburn 600m in 13 mins.
Dyce jog 3.4 miles in 38 mins.
Weights session.
Physio exercises.
Stretching and rollering session.
Sunday - Yoga session 33 mins.
Physio exercises.
Core session.
Actuals - Swim 3.2 miles (5,100 m). Bike 50.9 miles. Run 6.0 miles.
1 short core, 1 short light weights and 1 stretching / rollering session. 33 mins of yoga.
Physio exercises x 2.
Cumulative actual, (Cumulative target), [Cumulative Stretch target]
S 45.7, (35.2), [38.7],
B 248.4, (230.0), [253.0],
R 67.6*, (67.6), [74.4].
Core - 22, (24)
Weights - 21, (24)
Yoga - 4, (4)
*Includes aqua-jogging and estimate treadmill values.
Monday, 16 April 2018
Training Plan - Week 16 - April 16 to 22
Triathlon race season has now kicked off properly. I missed Turriff Triathlon yesterday. I could probably have got round it, but I wouldn't have enjoyed it and there is always a risk I would push too hard on the run and damage my ankle. I had planned not to do any early season races this year anyway in order to extend my summer to Ibiza in October. It just feels rubbish to not go.
This week it is back to commuting and trying to squeeze in evening runs and swims. I need to start doing the smaller sessions midweek rather than cramming them all at the weekend.
I still have the physio exercises on the list for this week.
Targets - Swim 3.0 miles, Bike 42.0 miles, Run 15.0 miles.
Stretching session x1, Core session x1, Weights session x1.
Physio sessions x2. Yoga session x1.
This week it is back to commuting and trying to squeeze in evening runs and swims. I need to start doing the smaller sessions midweek rather than cramming them all at the weekend.
I still have the physio exercises on the list for this week.
Targets - Swim 3.0 miles, Bike 42.0 miles, Run 15.0 miles.
Stretching session x1, Core session x1, Weights session x1.
Physio sessions x2. Yoga session x1.
Training Review - Week 15 - April 9 to 15
Monday I started with easy commutes, then when I got home Mrs M asked if she could come out for my short jog around the park. It has taken decade to get her to run a mile but it was nice to have company. In the evening I went to swimming to find no coaches, and few swimmers. Seems everyone is on holiday with the schools. Those of us that were there decided to do the reps session that I had planned for Tuesday.
Tuesday was commutes on the mountain bike again. In the evening I went to the pool and having used up my reps session I just did a straight 20 minute swim. I am now up to 1,150m in 20 mins. That takes me to just 50m behind my best.
Wednesday I jogged round to the train, only to find there was no train. So I jogged home. Then I drove to work instead, only to find I had forgotten the key to my locker. After an hour sitting at my desk in my sweaty running gear Mrs M brought me the keys and I was able to get showered and changed.
Thursday was a pair of mountain bike commutes and then utter exhaustion in the evening which not only cost me my swim session, but meant I still haven't done any of the shorter sessions.
Friday I did the mountain bike commutes again and when I got home I went to the park and I did a slightly faster jog. I am not going to call it a run as I still didn't quite break 8 min/mile pace but it was by far the quickest I have done so far.
Saturday I went to the pool and just did an easy set of 150m reps to make sure that I didn't leave myself needing a huge swim on Sunday. When I got back I went for a jog round Dyce but that rapidly turned into mostly walking and limping. Having strapped up my ankle overnight the swelling is much improved, but that has taken away all the internal support that the swelling was providing and meant I couldn't run properly.
In the afternoon I forced myself through a set of physio exercises whilst watching the Grand National.
Sunday I did a lazy swim in the morning just to round out the numbers for the week, then went for a very slow and lazy jog. In the afternoon I binged on physio, weights, core and stretching to try and tidy up the numbers for the week.
It hasn't been a great week. I have been struggling for sleep and that is giving me some depression and tiredness problems that are definitely affecting my training. Thursday nights swim session is the most obvious loss but is disguised by still having 4 swim sessions in the week and managing to cover my target. Despite 5 runs I didn't make my run miles. No surprise when my longest run wasn't even 3 miles long. And again I only got my smaller sessions by cramming them in on the weekend again.
Targets - Swim 3.0 miles, Bike 42.0 miles, Run 14.0 miles.
Stretching session x1, Core session x1, Weights session x1.
Physio sessions x2. Yoga session x1.
Monday - Commute ride to office 7.1 miles in 33 mins.
Commute ride from office 7.3 miles in 39 mins.
Park jog 1.5 miles in 16 mins.
Swim with TPT 2,050m in 45 mins.
Tuesday - Commute ride to office 7.1 miles in 31 mins.
Commute ride from office 7.0 miles in 42 mins.
Swim at bucksburn 1,150m in 20 mins.
Wednesday - Jog to train 2.6 miles in 30 mins.
Thursday - Commute ride to office 7.1 miles in 32 mins.
Commute ride from office 7.0 miles in 43 mins.
Friday - Commute ride to office 7.1 miles in 33 mins.
Commute ride from office 7.3 miles in 40 mins.
Park jog 1.5 miles in 13 mins.
Saturday - Swim at bucksburn 1,000m in 21mins.
Jog / walk 2.8 miles in 36 mins.
Physio exercises.
Yoga session 35 mins.
Sunday - Swim at bucksburn 850m in 16mins.
Jog 2.6 miles in 30 mins.
Physio, core, weights and stretching.
Actuals - Swim 3.1 miles (5,050 m). Bike 57.0 miles. Run 11.0 miles.
1 short core, 1 short light weights and 1 stretching / rollering session. 35 mins of yoga.
Physio exercises x 2.
Cumulative actual, (Cumulative target), [Cumulative Stretch target]
S 42.5, (32.2), [35.4],
B 197.5, (188.0), [206.8],
R 61.6*, (52.6), [57.9].
Core - 21, (23)
Weights - 20, (23)
Yoga - 3, (3)
*Includes aqua-jogging and estimate treadmill values.
Tuesday was commutes on the mountain bike again. In the evening I went to the pool and having used up my reps session I just did a straight 20 minute swim. I am now up to 1,150m in 20 mins. That takes me to just 50m behind my best.
Wednesday I jogged round to the train, only to find there was no train. So I jogged home. Then I drove to work instead, only to find I had forgotten the key to my locker. After an hour sitting at my desk in my sweaty running gear Mrs M brought me the keys and I was able to get showered and changed.
Thursday was a pair of mountain bike commutes and then utter exhaustion in the evening which not only cost me my swim session, but meant I still haven't done any of the shorter sessions.
Friday I did the mountain bike commutes again and when I got home I went to the park and I did a slightly faster jog. I am not going to call it a run as I still didn't quite break 8 min/mile pace but it was by far the quickest I have done so far.
Saturday I went to the pool and just did an easy set of 150m reps to make sure that I didn't leave myself needing a huge swim on Sunday. When I got back I went for a jog round Dyce but that rapidly turned into mostly walking and limping. Having strapped up my ankle overnight the swelling is much improved, but that has taken away all the internal support that the swelling was providing and meant I couldn't run properly.
In the afternoon I forced myself through a set of physio exercises whilst watching the Grand National.
Sunday I did a lazy swim in the morning just to round out the numbers for the week, then went for a very slow and lazy jog. In the afternoon I binged on physio, weights, core and stretching to try and tidy up the numbers for the week.
It hasn't been a great week. I have been struggling for sleep and that is giving me some depression and tiredness problems that are definitely affecting my training. Thursday nights swim session is the most obvious loss but is disguised by still having 4 swim sessions in the week and managing to cover my target. Despite 5 runs I didn't make my run miles. No surprise when my longest run wasn't even 3 miles long. And again I only got my smaller sessions by cramming them in on the weekend again.
Targets - Swim 3.0 miles, Bike 42.0 miles, Run 14.0 miles.
Stretching session x1, Core session x1, Weights session x1.
Physio sessions x2. Yoga session x1.
Monday - Commute ride to office 7.1 miles in 33 mins.
Commute ride from office 7.3 miles in 39 mins.
Park jog 1.5 miles in 16 mins.
Swim with TPT 2,050m in 45 mins.
Tuesday - Commute ride to office 7.1 miles in 31 mins.
Commute ride from office 7.0 miles in 42 mins.
Swim at bucksburn 1,150m in 20 mins.
Wednesday - Jog to train 2.6 miles in 30 mins.
Thursday - Commute ride to office 7.1 miles in 32 mins.
Commute ride from office 7.0 miles in 43 mins.
Friday - Commute ride to office 7.1 miles in 33 mins.
Commute ride from office 7.3 miles in 40 mins.
Park jog 1.5 miles in 13 mins.
Saturday - Swim at bucksburn 1,000m in 21mins.
Jog / walk 2.8 miles in 36 mins.
Physio exercises.
Yoga session 35 mins.
Sunday - Swim at bucksburn 850m in 16mins.
Jog 2.6 miles in 30 mins.
Physio, core, weights and stretching.
Actuals - Swim 3.1 miles (5,050 m). Bike 57.0 miles. Run 11.0 miles.
1 short core, 1 short light weights and 1 stretching / rollering session. 35 mins of yoga.
Physio exercises x 2.
Cumulative actual, (Cumulative target), [Cumulative Stretch target]
S 42.5, (32.2), [35.4],
B 197.5, (188.0), [206.8],
R 61.6*, (52.6), [57.9].
Core - 21, (23)
Weights - 20, (23)
Yoga - 3, (3)
*Includes aqua-jogging and estimate treadmill values.
Saturday, 14 April 2018
Q1 Review
Strange to try and review this form a training point of view as the entirety of Q1 has been rehab.
Swimming is hard to evaluate. I have been bingeing on swimming while I haven't been able to do anything else so I am way ahead of plan. I am swimming about the same pace as last year, which isn't a bad thing in itself, but I should really be going faster having missed only 5 weeks and then doing a huge amount of time in the pool since. I won't really be able to tell until I take an easier week and test against the clock when I am properly rested.
I am not doing a lot on the bike. I hadn't planned to do a lot on the bike this year, so that isn't necessarily a bad thing. Now that I can commute on the bike those numbers are actually going to go through the roof. For the next few weeks I am not ready to run that distance, and by the time I should be Scotrail are going to close the line from Dyce to Aberdeen for upgrade works. That means my previous plan of running in and taking the train home doesn't work from May until at least August.
I am happy to be back running, even if it is still slow and short. The numbers are meaningless at this point. The aqua-jogging has helped retain some muscles and fitness but there is still a long way to go to get back to running competitively.
Monday, 9 April 2018
Training Plan - Week 15 - April 9 to 15
From my plan this should be my first week of full training after rehab. The idea is to get back to relatively heavy miles, multiple daily sessions and generally building my base fitness. That may still be optimistic as the ankle is still objecting to running at any sort of pace or distance.
I have less than 14 weeks until Denmark now. I am comfortable that I could get round the course now. That gives me 14 weeks to get from my current state of 'I could finish an Aquathlon' to 'I am at the ITU Champs and not embarrassing myself'.
I still have the physio exercises on the list, alongside a more solid training plan for this week.
Targets - Swim 3.0 miles, Bike 42.0 miles, Run 14.0 miles.
Stretching session x1, Core session x1, Weights session x1.
Physio sessions x2. Yoga session x1.
I have less than 14 weeks until Denmark now. I am comfortable that I could get round the course now. That gives me 14 weeks to get from my current state of 'I could finish an Aquathlon' to 'I am at the ITU Champs and not embarrassing myself'.
I still have the physio exercises on the list, alongside a more solid training plan for this week.
Targets - Swim 3.0 miles, Bike 42.0 miles, Run 14.0 miles.
Stretching session x1, Core session x1, Weights session x1.
Physio sessions x2. Yoga session x1.
Training Review - Week 14 - April 2 to 8
Monday I took the mountain bike to work, and a short detour on the way home to get some hydraulic fluid to top up the rear brakes which were getting a bit soft. In the evening I went to Club swimming but being Easter Monday, almost no-one else did and we had a lane each.
Tuesday I took the mountain bike to work and back again. Working brakes meant it felt a lot safer. Not that I needed them as the massive headwind meant I was hardly moving anyway. On the way home I managed to jam the chain and jar my ankle. That seemed like a bad thing for about half a second but once the shock wore off I noticed my ankle felt a lot more flexible. I suspect I may have snapped a screw. Will see how it feels tomorrow.
Wednesday was another pair of cycle commutes. And that was it. Three days of cycling into wet headwinds and two tough swim sessions is the very edge of what I am fit enough for. The ankle has tightened up again so maybe not snapped a screw, just had a bit of an adrenaline surge.
Thursday. 14 weeks to World Champs and this was the point where I planned to move from rehab to training. That give me 7 weeks to build up fitness and then 7 weeks to try and add some speed. I managed to commute cycle on the mountain bike again despite the terrible weather conditions. In the evening I went to the pool to do a set of reps. I am still building my swim fitness but the speed is starting to come as well.
Friday I finished off my week of cycle commutes. That takes me over 70 miles for the week. I managed to go out for a short jog in the evening as well which brought my weekend runs down to sensible numbers.
Saturday I dragged myself to the pool in the morning. I was exhausted, empty and uninterested. I forced myself through half a session before heading home. I then sat around for half an hour trying to convince myself to go for a run. I did force myself outside but I just did a bit of a lazy jog and collected some pokemon.
Sunday I did an easy jog in the morning and then settled down in the afternoon to watch bits of the Commonwealths, F1 and Paris-Roubaix. I managed to work through my weights, core, physio and yoga sessions to try and tidy up my week.
At the Commonwealths Duncan Scott of Scotland won the 100m freestyle. For a bit of perspective, I can normally swim lengths consistently in 23-24 seconds. He did 23.4 and 24.6. Except he does his in a 50m pool while I am doing them in a 25m pool!
Slightly short on run miles this week and as I pick up the major sports the smaller session continue to suffer. I am happy enough with this week though. I cut my fifth swim but still made my stretch swim target for the week and could have made it in three. I smashed my bike target and covered almost all of last weeks missed miles as well. Using the mountain bike is probably not doing much for me apart from basic fitness, I should probably look at shifting to the road bike soon.
Targets - Swim 3.0 miles, Bike 42.0 miles, Run 12.0* miles.
Stretching session x1, Core session x2, Weights session x2.
Physio sessions x3. Yoga session x1.
Monday - Commute ride to office 7.1 miles in 32 mins.
Commute ride from office 7.2 miles in 48 mins.
Swim with TPT 1,800m in 50 mins.
Tuesday - Commute ride to office 7.1 miles in 32 mins.
Commute ride from office 7.0 miles in 44 mins.
Swim at bucksburn 1,100m in 21 mins.
Wednesday - Commute ride to office 7.1 miles in 31 mins.
Commute ride from office 7.0 miles in 44 mins.
Thursday - Commute ride to office 7.1 miles in 33 mins.
Commute ride from office 7.1 miles in 47 mins.
Swim at bucksburn 1,750m in 35 mins.
Friday - Commute ride to office 7.1 miles in 38 mins.
Commute ride from office 7.1 miles in 39 mins.
Dyce jog 3.0 miles in 41 mins.
Physio exercises.
Saturday - Swim at bucksburn 750m in 17 mins.
Dyce jog 3.9 miles in 50 mins.
Sunday - Dyce jog 4.6 miles in 54 mins.
Yoga session 36 mins.
Physio, Core and Weights.
Actuals - Swim 3.3 miles (5,400 m). Bike 70.9 miles. Run 11.5 miles.
1 short core, 1 short light weights and 0 stretching / rollering session. 36mins of yoga.
Physio exercises x 2.
Cumulative actual, (Cumulative target), [Cumulative Stretch target]
S 38.9, (29.2), [32.1],
B 140.5, (146.0), [160.6],
R 47.6*, (38.6), [42.5].
Core - 20, (22)
Weights - 19, (22)
Yoga - 2, (2)
*Includes aqua-jogging and estimate treadmill values.
Monday, 2 April 2018
Rehab Plan - Week 14 - April 2 to 8
Back to work this week. So that means much more time on the bike this week. Commuting means the 42 bike miles on the plan should all roll away by Wednesday and the backlog from previous weeks will be more than gone by the weekend.
With 5 swims still in my diary this week those numbers should be simple as well.
Where I get the run miles is potentially a problem. I don't want to try cramming two 6-milers into the weekend so at least some run miles have to come through the week somewhere, I just can't see where to fit them at the minute.
This is the last week that I am going to call it a rehab plan. I need to be into a more 'normal' structure to have any chance of being ready for Denmark so I am going to start labelling it and treating it as a training plan. That doesn't necessarily mean it will be the last week of doing physio exercises.
Targets - Run 12.0 miles, Bike 42.0 miles, Swim 3.0 miles.
With 5 swims still in my diary this week those numbers should be simple as well.
Where I get the run miles is potentially a problem. I don't want to try cramming two 6-milers into the weekend so at least some run miles have to come through the week somewhere, I just can't see where to fit them at the minute.
This is the last week that I am going to call it a rehab plan. I need to be into a more 'normal' structure to have any chance of being ready for Denmark so I am going to start labelling it and treating it as a training plan. That doesn't necessarily mean it will be the last week of doing physio exercises.
Targets - Run 12.0 miles, Bike 42.0 miles, Swim 3.0 miles.
Stretching session x1, Core session x2, Weights session x2.
Yoga session x1. Physio exercises x2.
Yoga session x1. Physio exercises x2.
Rehab Review - Week 13 - March 26 to April 1
Monday morning I slept in to start my holiday. That wasn't my plan, I had hoped to spend the week adapting to the clock change and aimed to get up at my normal commuting time. When I did drag myself out of bed I went straight out for a short jog. When I got back I did a bit of stretching and rollering for the first time since breaking my ankle. Then I got stuck in to the DIY jobs I have listed off for this week. Only I didn't actually make any progress because
Mrs M has been 'tidying up' again and none of the things I needed to do any of the jobs were where I had left them.
In the evening I went to club swimming. After waiting 15 minutes while everyone else messed around with their gadgets we finally got going on a set of 100m reps. They were nothing spectacular, but at least an improvement on the disastrous swims from the weekend.
Tuesday was almost a straight copy. I got up late, went for my run, did a day of DIY (mostly clearing the garage and making 4 trips to the tip), a core session in the afternoon and then swim set in the evening. I went for just a steady swim for 30 minutes. Pace is now consistently similar to last year. Before bed I took a run through my physio exercises.
Wednesday I decided to binge in the morning. I went for a longer (and slower as I stopped a lot for Pokemon) jog to start with. Ankle is definitely improving but it seems that the surgeon has rebuilt it differently to the pre-break geometry and that is affecting my gait. I then took the mountain bike out for my first trip back to Kirkhill. That went ok, the caveats being that I am glad I have a triple on the mountain bike and I am still a bit cautious on handling and balance. Having survived an hour of that I went to the pool for an easy 20 minutes. The traffic meant I did 14 minutes of front crawl before shifting to 7 minutes of breast stroke.
An afternoon of avoiding DIY (I did manage to wash the windows) I did a weights session and some yoga in the evening.
Thursday I did a short jog in the morning but I booked in to visit the Physio in the afternoon. I wanted a second opinion (mine being the first and probably the only one I am going to listen to anyway) about why my ankle is not rotating properly when I run. She thinks it is mostly soft tissue effects that are causing my current gait problems and has given me an additional set of exercises to do.
In the evening I went for an easy 30 minute aqua-jogging session and then a set of 10 x 75m swim reps. When I got home I did a core session.
Friday I had planned to run and turbo in the morning before swimming at lunch time. That got shelved in favour of some more DIY jobs that I have been putting off, and visiting my sister's new house and new dog, and rescuing her hire van from the lawn. On the way back I did manage a stop at the pool and then a jog home.
Saturday morning I went for an early swim and a jog round the block. In the afternoon I did my physio session, with all the new exercises included, and another weights session.
Sunday I dragged myself out of bed to go and swim some reps. Faster traffic this morning so I managed to take my 8 x 100m reps on 2 minute starts. Enough to take me over 5 miles for the week.
That makes for 9 consecutive run and swim days. Hardly any miles on the bike this week but the hour I did on the mountain bike midweek was good for my bike handling confidence. Doubling my run miles and almost doubling my swim miles for the week while clearing a load of DIY jobs from my to-do list was a good use of my holiday.
Targets - Swim 3.0 miles, Bike 38.0 miles, Run 10.0* miles.
Stretching session x1, Core session x2, Weights session x2.
Physio sessions x3. Yoga session x1.
Monday - Jog around Dyce 2.9 miles in 35 mins.
Stretching and rollering session.
Swim with TPT 2,000m in 45 mins.
Tuesday - Jog around Dyce 2.7 miles in 35 mins.
Core session.
Swim at bucksburn 1,600m in 30 mins.
Physio exercises.
Wednesday - Jog around Dyce 4.1 miles in 53 mins.
MTB at Kirkhill 6.6 miles in 56 mins.
Swim at bucksburn 1,000m in 21 mins.
Weights session.
Yoga session 30 mins.
Thursday - Jog around Dyce 2.3 miles in 25 mins.
Physio.
Aqua-jogging 30 mins ~360m.
Swim reps at bucksburn 750m in 19 mins.
Core session.
Friday - Swim at bucksburn 1,100m in 20 mins.
Jog home 2.4 miles in 24 mins.
Saturday - Swim at bucksburn 800m in 18 mins.
Dyce jog 3.2 miles in 37 mins.
Physio exercises.
Sunday - Swim at bucksburn 800m in 16 mins.
Dyce jog 2.8 miles in 41 mins.
Actuals - Swim 5.0 miles (8,050 m). Bike 6.6 miles. Run 20.6 miles.
2 short core, 1 short light weights and 1 stretching / rollering session. 30 mins of yoga.
Physio exercises x 3.
Cumulative actual, (Cumulative target), [Cumulative Stretch target]
S 36.0, (26.2), [28.8],
B 69.6, (104.0), [114.4],
R 39.1*, (26.6), [29.3].
Core - 19, (20)
Weights - 18, (20)
Yoga - 1, (1)
*Includes aqua-jogging and estimate treadmill values.
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