I’m heading into a rest week so training volume is low but the sessions I do get done go pretty well.
Monday 18 1:40 (2) Work 2 hour
Run :55 10k easy
The run was an easy jog with the dog before heading into John’s gym for the strength and conditioning session. I’m feeling stronger every week doing the gym work. The back and core are feeling better and more solid all the time although the nerve issue is still causing cramping in the left leg (if I’m honest it’s because I’m skipping days doing the exercises at home)
Tuesday 19 Work 4hrs
Wednesday 20 Work 9 hours
Thursday 21 3:05 (2) Work 9 hours
Swim 1:30 4100m
Run 1:35 19k 10×800/200 jog rec
Splits 3:35, 3:20, 3:22, 3:15, 3:08, 3:06, 3:11, 3:17, 3:20, 3:16
I did the swim easy as I’m tired after the last big block of training, the goal this week is to try and recover and absorb the load from the last three weeks. The run was on dry, firm grass. The plan was to go a little easier than last week as I was feeling tired at the start so I ran the first 800 easy. The second one also felt easy but the speed was up. I got a little carried away with the 5th, 6th and 7th as I was feeling really good but then backed off purposefully for the last 3 to do the session as prescribed. The two rest days obviously have me feeling better and I was happy with the splits being the same as last week despite the fact that last week was on Tarmac and this week was on grass which should be slower.
Friday 22 3:00 (1) Work 7 hours
Bike 3:00 67k easy/steady rolling big gear
Saturday 23 1:00 (1) Work 7 hours
Bike 1:00 20k easy ride
Sunday 24 Work 7 hours
I’ve had a bit of a cold since Thursday and I would normally continue to train through at an easy level but it turned into a bit of a sinus/throat infection and I was coughing up some nasty looking stuff this morning. If it had stayed as just a head cold I find continuing with easy training is no problem but if it gets into the chest and becomes an infection I think it’s best to stop and let the body just work on fixing itself instead of dealing with the stress of the
Weekly Total 8:45 (6) Work 45 hours
S 1:30 4100 (1)
B 4:00 87k (2)
R 2:30 29k (2)
S&C :45 (1)
Monthly accumulative 54:55 (34)
S 6:45 19300m (5)
B 30:40 723k (12)
R 14:30 152.5k (14)
S&C 2:00 (3)
A poor week hours wise but it’s better to lose a rest week to a cold/infection than losing a big training week. It’s the first time I can ever remember having this many health issues. I had a bad chest infection in January and ended up on antibiotics for the first time in years. Then the allergy with the dog and now another throat infection. It’s a bit frustrating but I’m managing each issue and not let it cost too much training time (I sound like a bit of a hypochondriac, either that or I just sound soft)
Training wise with just over 5 months to go we are starting to incorporate more of the harder sessions. There’s much less room for missing sessions (the swim this month is a prime example, only getting in the water 5 times in a month is a long way off what I need to do but I sort of knew I’m in the last few weeks of Ais allowing me a lie in instead of kicking me out of the bed to do the swim)
So taking stock of where I am as I head into the next phase of training my swim speed isn’t too far off where it needs to be I’m just struggling with strength endurance and swim fitness. I’m slowing a bit at the back end of the swims. Of course I would like to be faster too, wouldn’t we all.
On the bike I don’t feel as strong as I would like to be but we’ve been working on this for a couple of weeks and in my experience it normally takes me about 6 weeks of consistent strength work to start to feel the benefits.
The run is actually going fairly well. I’m finally starting to see a little speed come back but again it’s the strength endurance that’s getting me. I’m sore and tired after the 2 hour runs whereas these will need to be just a regular session.
I do think that I’m getting fit enough to start to do some of the more challenging sessions and training days that I would have done back in ’12 & ’13 when I was in full Ironman mode and I’ve been looking forward to getting back to doing these for a while.
Till next week