Category: Planning


The Double

Filed Under: Planning, Running by Trev — Leave a comment
August 10, 2010

I’m going to attempt a double run today. I’ll start with an easy lunchtime run and hopefully get to the track tonight for a hard interval session… Now; Plan is laid – all that’s left is to execute it!

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I won’t do the double today – far too tired after the first run. I did th1 10km trail in Ursvik as planned which gave me a total of 14km running when the distance to-and-from the trail is considered. While running it felt slow and difficult – I thought that I might be due a small rest. I have just checked my watch and the time is a none too slow 44:51 for the 10k trail: not too bad at all. Apart from the decision not to run tonight I made one more decission while running: I will target Kista loppet as my A-race for the year. This leaves me 4 weeks of hard and fast training to do a respectable time. I haven’t seen the course profile, so it is difficult to predict a time but I would deffinitely like to go under 38:00 if the course allows. This means I’ll be hitting the track and doing lots of 800m repeats… so there is pain in the post!

If I can hit [ 12x800m on 3:00 (w/ 2:54/800) ] in 4 weeks time then I should surely do sub-38 for the 10k.

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Longest lay-off since I started training…

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July 19, 2010

New healthy baby in the house; all the worry and waiting are over and now it’s my turn to contribute! It brings our population up to four and my spare time down to zero. Having two children really feels like a family to me – one didn’t so much. Now I have to begin to create a new routing that helps us all get what we want and need.

2010-07-02 was the last time I trained: I’m now at 17 days idle and feel pretty awful as a result. It’s time I start taking the minutes I have to spare and doing something with them. I have stretch-cords, an open stairway(that can be used for chin-ups) and a trainer; three items that allow me to train AND be available at a moments notice. It’s probably time to start doing short intensive trainer sessions (dreaded Tabata sprints!), stretch cords and incorporating daily push-ups and chin-ups into my routine. It won’t get me to Kona but anything is better than nothing.

I’ve just completed a short training set that consisted of:

2x {3x [20 catches (w/ stretch-cords[sc]), 20 pulls w/ sc, 5 chin-ups]}

I then did 2 x(6x 10 ski-pulls w/ sc

Back muscles feel like they have been busy. It’s a start!

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See if I can plan the day

Filed Under: Gym, Planning, Rowing, Swim by Trev — Leave a comment
March 23, 2010

Over the past few months I have been deciding the course of my training as the time presents itself. Deciding what type of run to do 5 minutes into the run, deciding what to do at the gym after I walk in… This has worked pretty well up to now but I think it’s time to start to plan a little; clean up my athletic to-do list.

Since I’m starting to up the run volume, it’s time to start to do som injury-prevention weight training. So I will do that today.
Plan is: 12km on the Conmcept2 easy pace. Then do the leg exercises – easy to start!

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Well, the plan was executed to some extent; That is to say that I did row and do some weights. The rowing was faster and shorter than planned. A mere -and not too hard- 10km in 39:56 followed by a conservative start to the weight training: 3×10 Leg extensions w/ 30kg and 3×10 Hamstring extensions w/ 30kg.

None of the above os too much of a surprise. What is a surprise is the fact that I went swimming.
It was not the easiest beginning, the main set was: 12×200 Prog 1-3, start 3.30
The 200s started out at 3:00 and drifted up to 3:10 by the 8th 200. After that it quickly went to 3:20… not too bad of a marker.

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Easy run

Filed Under: Planning, Running, Training by Trev — Leave a comment
March 17, 2010

It’s now officially spring: outdoor life is back! I did another 50 minute run today and it felt pretty good – I’ll start to stretch the duration to a little over an hour next time. Two to three weeks of easy hour runs will give me a good base to start from. I am also considering the possibility of getting out on the bike on Sunday: A bit of cyclocross-ice action may be just what I need… Let’s see if the opportunity arrises.

All in all -considering the time of year- I’m more swim/bike/run unfit than I have been in years. Thanks to the rowing however, I’m probably fitter in general.

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An idea…

Filed Under: Planning, Rowing by Trev — Leave a comment
February 18, 2010

…possibley not so bright, but while on the rowing machine today I came up with the idea of rowing a 100km week.

I announced it at lunch and the response was immediate and double-barrelled:
Why?
Would you not be better off focusing on cycling?

My answers are:
Why not?
and,
Yes I would be better off, but a) I have very limited possibility to use the home trainer and b) the incessant snowfalls make outdoor cycling somewhat difficult… but possible not more difficult than a 100km rowing week!

Today was a leisurely 10km kn the C2. 43:00 – 163w

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Rest of sorts

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February 15, 2010

I rested athleticaly over the weekend – however, I’m quite tired from lack of sleep. Nonetheless, I shall carry on and train tonight.
I’ll start with an indeterminate amount on the concept2 and follow up with that same amount on the treadmill.

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Click

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January 18, 2010

To phrase it in the most dramatic way: the rib gave out last night and I’m back to square one!
Or not so dramatically: after 29 minutes of a planned 60 on the concept2, I got a pain in my rib that forced me to stop – something I don’t do easily.
Today I feel better but not good which leaves me with the dilemma – what do I do now? The options are limited:
1/ Rest (R.I.C.E.) – even if I don’t know how to implement the ‘E’ part of that particular recovery method!
2/ Train lightly – avoiding the rowing machine for a while.
3/ Ignore the pain and keep on truckin’.
4/ Row across the Baltic next weekend.
Being a conservative optimist, the likelyhood is that my decision will fall sonmewhere between option 1 and 2…

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Maybe Today

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January 5, 2010

Training didn’t happen last night – my rib just felt too sore. At the moment I’m considering it for tonight and will decide for sure later: Let’s see.

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Did it!

I braved the -17 C cold and managed to make it to the gym for my first post broken rib training session.

I first entered 30 minutes in the Concept2 computer and decided to start rowing at a conservative 160w / 21 spm. Despite some discomfort, I was pain-free for approximately five minutes, after which it started to hurt every time I reached forward. A couple more minutes later breathing became slightly painful, so I decided to scrap the 30 minute goal and aim for 15 minutes… that was from a fitness point of view a very simple task and I most likely could have rowed through the pain – I just want take it easy and see how I sleep and recover tomorrow.

I then hopped off the C2 and onto the treadmill where I once again took a conservative approach: I started out at 4:48/km on a 1% incline. This was pretty easy and I had no time goal – just run until I feel pain. 17 minutes in I felt so good that I increased the pace to 4:11/km and ran until I hit 30 minutes. Once again, I stopped because I was worried about the consequences for tomorrow: If I feel good then I’ll do it again.

I did notice that I land a little heavier and stiffer on my left foot: the very foot that gets injured (when I do have an injury). I focused on this for the last 15 minutes and tried to alter it – not a simple task. I also decided to lower my arms. I usually carry my fists chest high and as a result need to swing a lot to counter-ballance my stride. I discovered that if I carry the fists closer to my hips I don’t have to swing the arms so much; I suppose it’s because lowering the fists makes the pendulum longer… anyway, I’m now into babble territory, I’ll sign off and wait for the pain of lack off it tonight/tomorrow.

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How does one back off?

Filed Under: Cycling, Planning, Running, Training by Trev — Leave a comment
November 4, 2009

I’ve learned a lot in the past few years by simply keeping this blog. The act of writing things down forces me to think about them and helps me to see obvious mistakes. A new ‘problem’ arose last year however; a problem which my experience to date did not let me identify or repair. I lost motivation last year without actually realising it! I now know in hindsight what happened and can -hopefully- prevent it from occuring again.
Right now I’m in annother strange -and new- position: because of a wasted year, I’m now more motivated than I have been in years and all i want to to is train, train, train. Being this fired up this early (or late) in the season can only be bad news for next year if I follow my impulses (which I am currently doing).
So what to do? Save the motivation – if that is possible – or use it while keeping the intensity of my training down? I’m going for the second option for now.

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The last few days have been doubles:
Monday:
AM: Indoor Bike 1:10
5 min w/u
4 min 150 bpm
2 min recover
6  min 150 bpm
3 min recover
9 min 150 bpm
4 min recover
9 min 150 bpm
3 min recover
9 min 150 bpm
2 min recover
9 min 150 bpm
1 min recover
2 min hard
2 min w/d
PM: Gym, mainly eccetric leg strength 32 mins

Tuesday:
AM: Run 8,8km
PM: Swim: 30 mins Technique, 26x50m on 55sec

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Run

Filed Under: Goals, Planning, Running by Trev — Leave a comment
October 28, 2009

Running is progressing nicely. I managed a 12,5km run today – with little or no pain. The softly, softly approach -while annoying- seems to be proving to be a winner. Who knows, maybe I’ll come out fitter than I expected since all my runs are coming out at 4:30/km at a ‘steady’ effort. If I could build my long run up at this speed the possibilities would be pretty promising. I know I have a Sub-2:50 marathon in me; I wonder if I’ll ever get it out?

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How often was I sick/injured? What time of year did this happen?
Almost never sick.
Injured after Lidingöloppet: A race I was not prepared for.

When did my motivation peak?
May – I lost it before my planned A race.
I started specific training too soon.
I can remedy this by backing off and doing non-specific training until 20 weeks out; That’s long enough specific preparation.

When did my athletic performance peak?
It didn’t.

Did I manage to get my best athletic performance into my races?

No. I have to check my diary, but I think I failed to rest after Dublin marathon. Rather than rest and become hungry for success again I kept training and my enthusiasm tapered off to almost nothing by the time Stockholm marathon arrived.

When is the weather best for training in my area?

Running: April->October
Cycling: April->August
MTB/Cyclocross: April->October
Swimming: Jan->December

What terrain do I have available in my area?

Cycling: Everything but big hills
Running: Pretty much everything

What types of racing suit my personal profile?

Marathon/Half marathon
Half Ironman
Long-distance swim

Do I deeply enjoy the training required to perform at my chosen races?

Yes

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So – after that, where do I go?

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