First winter block done

Since my last blog I have now ran for the past five weeks generally including two sessions and three runs per week and I am now on an easy week.  It's a good job as I twisted my ankle on Sunday during my long run.  I managed to carry on for another 4 miles so it isn't the worst I have ever had.

My easy week has consisted of:

Monday - Rest

Tuesday - easy swim

Wednesday - swim drills

Thursday - short swim (400m P.B. though!)

Friday - plan is easy swim and easy 30 min run

Saturday - plan is back to grass session

Sunday -  plan is 40 min easy run and easy swim

Monday - back to normal

The previous two weeks I progressed to running five times a week....3x1220m road reps (mondays) of which I ran 10 seconds per rep quicker on the second week and Sunday runs have reached 50mins mins.

I have been so surprised at my aerobic fitness.  Considering I am not a person who ever ran more than 35miles a week I am now feeling fitter and faster over the longer distances than I ever have done.

Over the past two years I have literally done a couple of weeks running here and there, no more than 20mins at a time as my foot pain was just not going.  Total amount I ran was about 120-150 miles in two years. 

I mopesed around for a few months and then started swimming just over a year ago. 

I also started doing sessions on the spin bike about a year ago also, training to Sufferfest training videos and some rides on the roads.  As I said my last two runs have been 50mins with one at 6.24 pace and one at 6.11 pace.  This is so unheard of for me and i don't know where it has come from and it all felt comfortable.  I can only assume the 60 and 90 min swim sessions 4 or 5 times a week and the bike training twice a week must have something to do with it.

So looking forward I feel quite optimist that I will be able to do my first cross country race in the new year.

Swimming seems to be going well although it stills feels as unnatural and strange as when I started last year.  Today's swim main set was 2x400.  I swam 5.26 for the first 400m which felt comfortable and was a PB by 13 seconds.  I was looking forward to the second rep as I always take the first half of sessions well within myself and was hoping I would go under 5.20.

However during the 7 mins rest I started feeling faint.  The atmosphere at the pool was very warm and the water at Moss Side pool is warm.  I also didn't have a drink with me so...stupid I know!...I think I was dehydrated.  A leason I should have learnt from last time when I did faint in a warm pool's changing rooms.  So I didn't risk it and took my shower early.

I will now be documenting all my food and drink intake from now on so that my coach can access if I am missing anything as it will be important if I want to move forward with training from now on.

Things to concentrate on over the next six weeks:

Consistency in my running

Don't neglect rehab

Strides in spikes

Rotation in my swimming

One Sufferfest a week on the turbo

Stretching

Check out Sufferfest videos if you want PAIN PAIN and more PAIN!

I will beat my ass today to kick yours tomorrow. IWBMATTKYT.

Outside of training I have been to watch Manchester United's home games and also attended Revolution @ Manchester Velodrome.  Great night and a privilege to watch World Road Champ Mark Cavendish along with Geraint Thomas, Dave Daniel and the official retirement of Rob Hayles.

I have my birthday next week, not something I have ever celebrated or wanted a fuss over but I think my boyfriend might have booked somewhere in Alderley Edge this year so I suppose I will have to drag out something half decent from my wardrobe.  I hate fuss! But I love fussing everyone else!

Happy Birthday to Laura Davenport!!

Keep training

Louise

xxxxxx

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Back training with Sale Harriers

After nearly two years since the last time I was able to go down and train with my group I finally turned up again. After a few double takes from my training mates Mike Rimmer and Tom Lancashire it was nice to be back.
I was feeling a little nervous as I didn't want to feel sluggish or unfit as I would have been disappointed that all my cross training I had been doing was a waste of time. Thankfully I felt like I had never been away and although I took the road reps steady I felt flowing and my normal self.
First session back was 3x800 loops of Manchester City's car park, whilst the rest if the group did 4 x 1200s.
Next week was 3x800 loops but this time my training partner Donna Jones was there so I added up going about 10 secs a rep quicker but still felt comfortable.
I've also started Saturday sessions with the group at Manchester Uni Fields which is the best place to train ever for grass loops as the ground is so flat and there are no holes to look out for. So first week I took it steady again, 3x1mile reps with plenty of recovery, the next week I did 4x 1mile reps with 4mins recovery around 5.30secs. I was on my own for this session as everyone was racing at the National x/c relays. I then followed this up the next day with my first 'long run' in two years. Admittedly it was only 45 mins but I have never been one for doing much more than an hour anyway.
Tonight I have my third road reps session so hope to add an extra rep tonight.
Touch wood I am not struggling with any injuries at the moment, although I am having to manage a tight tib. post but it doesn't seem to be giving me too much trouble.

I am extremely cautious to look too far ahead but hope that I may be ready to do a few x/c races in the new year, with the Northern x/c as a first race.

Apart from the running starting to take shape I am still only managing to run 4 times a week so over the next few weeks I hope to increase that to 5 or 6. I have eased off the bike just while I get back into running and swimming 4 times a week now.
I will sit down with my coach Norman Poole and discuss training as I need to get the balance of running and swim, bike sessions correct so that I am doing enough running to perform at my usual level next year as well as fitting in enough triathlon training to be competitve in the Super Series next year. I have spoken to a few runners who have made the switch to triathlon and although they do less running now they are actually running faster than when they just ran.
Interesting, and I do believe now that runners could include a lot more non impact cross training in their schedules. For me personally, I feel that the swimming and biking sessions, although not as specific as a cross trainer for runners, they certainly are using the same heart and lungs we use in running and you can do a lot more of it! My last swim session was a main set of 10x200 with 10secs rest. The reps take 3mins.

I am lucky that I have an efficient running style naturally so if my heart and lungs are still fit, it shouldn't take me too long to get back running fast. Obviously I need to make sure my running muscles are strong enough to take the forces so I have been doing a strength program for the first time this year along with maintaining drills which I feel is essential for me.

Last weeks training:
Mon - 3x800 road reps
Tues - 90min 4.6km swim session
Circuits
Wed - 5 mile steady run av 6.58 in 35mins
Thurs - 60min swim session uncle 10x 200s
Fri - easy 5 mile run in 40mins
Sat - 4x1mile grass reps with 4 min rec.
Sun - long run 45 mins easy ( no Garmin to take away subconscious pressure of mile splits!)
Pm: 60min swim session - 8x 200 off 3.10 strength set.

This week I hope to add some bike sessions but still the main focus is making sure I am fresh and healthy for my running over the next few weeks.

Keep running!

Louise x x

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Turning the corner?

Firstly I need to point out that my last prediction of united v chelsea was correct, and I also predicted two of the three goal scorers...what do girls know about football hey!

So I have finished my six weeks easy training with a ten day break for a cold :( I did continue to run through this cold as it was important in my rehab. Runs were a day on, day off for the last two weeks at between 7.30 and 8minute miles. Gradually feeling better I have increased my runs to 35mins and for the last week I have started to do two days on one day off of running and I seem to be coping.
It is a strange feeling being unable to run everyday but I have to take things slowly and interval sessions are not on the horizon for a good few more weeks.

Last week I started to increase my swim sessions from 3 to 4 times a week. I great confidence booster was completing 20x100m off 1.30secs. Six months ago I would never have thought I could do this so swimming is progressing but still loads to learn. It is still difficult every session as I still don't feel relaxed in my stroke but the more I do I hope this will improve.

My last 35min run was 6.46/mile pace followed the next day by 20mins at 6.20 pace. This is encouraging and I hope to continue this over the next few weeks, building in 4-6x200-400m efforts in preparation for starting some interval sessions with my coach Norman Poole and his group next month.

So for the next five weeks my basic plan is as follows:

Friday- swim am, circuits am, easy bike pm
Saturday- bike interval session on turbo
Sunday- long easy bike am, swim pm
Monday- swim pm
Tuesday- weights am, swim pm
Wednesday- Rest
Thursday- swim am, interval bike session pm

In addition my runs will be two days on one day off so the days will change week to week.

I am also working on the reformer at Athlete Matters twice a week. I also started yoga a few weeks ago and my back and posture has never felt better. I participated in classes I found on the Tele but am going to try Bikram Yoga Manchester in Church Street next week for the first time after recommendations. It is a 90 min class and apparently takes place in 40 degree heat and a paded room! I'm looking forward to it!

So its Liverpool v United next should I make a prediction...why not. So its their cup final, no hope of the title and if Carrick doesn't play and we play with two strickers then we have a chance of winning: 2-1, smalling and nani.

Til next time

Louise Xx

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3 weeks into training block

So my 6 weeks of easy training has been going well until I caught a cold off my boyfriend a week ago and am still ill. This is slightly annoying now as my swimming was going well, I was up to 70mins easy on the turbo and I was feeling comfortable with my 20 min runs.
I think what tipped me over the edge was last Friday's training:
90 swim at 6.30am at moss side pool, I then drove to Dave's gym in Northwich for a circuit class at 10am followed by my 20 min run and 30 min in cross trainer.

Since then I have only been doing a 20 min run every other day whilst being ill, just to maintain my rehab of the calfs. I am still doing Yoga and some glute strengthening. Hopefully I will feel better soon.

Just finished reading The Death of Marco Pantani which I found to give a great insight into his life as a cyclist. I am now reading The Family by Martina Cole. I have read all her books and find them compelling, trying to understand what makes people commit such crimes and understanding the underground criminal world that we live alongside.

On Sunday I am off to Old Trafford to watch united v chelsea. I doubt I will see another 8 goals like I did against Arsenal but I will predict a 3-1 win to us. Rooney, Hernandez and Nani. Hopfully if I am feeling better and will catch the tram from the ground to Peter's Square and just make it to swimming at the Aquatics in the city centre for 6.30pm. It's a bit of a rush but I did the same two weeks ago...I left the match early, ran to the tram stop about a 0.75 miles away expecting there to be no que but it was full of Arsenal fans....all distraught, embarrassed and ashamed. Hopefully I will see a lot of Chelsea fans this time!

Louise x

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My reasons for starting a blog...

This blog will act like a training diary for myself and an opportunity for people to keep up to date with my training as I undertake a triathlon training program for the first time; this winter.

So, I have never taken part in a triathlon but started swimming last August 2010 as cross training for my running whilst injured. I did actually get accepted on to the first British Triathlon Tri Gold testing weekend in August 2009 but this was a very late application, no preparation what so ever and I never thought I would get selected due to not having a county swimming level background. However I did, and so attended the testing weekend at Loughborough, where I was living with my boyfriend anyway, so thought I had nothing to lose.

So I had not swam since I was about 11, never riden a bike and only just started back running after five years off with injuries. Not the best preparation for an intensive testing program of swimming, cycling and running including of which I also had a National Cup Final to attend on the Saturday afternnon for Sale Harriers, which I won the 1500m in 4.19. I then had to come back and the following day do a 400m swim time trial, two hours of cycling including a chain gang for the first time, then I was first up for a a VO2 max. I don't think they liked me leaving to go and race so maybe they were testing me? I didn't get selected based on my running ability in the V02 max test. I must say that I wasn't a fan of triathlon after that weekend and the following few days ran a 4.14.23 1500m PB at trafford. I was pleased with this considering the grueling Tri Gold testing and after such little training.

I was looking forward to a good winter training as I new I could run a lot faster.
Unfortunately in November 2009 I was recommended to change from my Asics to Newtons running shoes. Within 2 weeks I had pain in my left foot. A stress response wasn't diagnosed until January 2010. In the meantime I had been off and on running. With the diagnosis I was advised 9 weeks complete rest, no exercises, nothing. I felt myself getting weaker and when I started to run again my foot was still sore. This foot pain then lasted another 12 months until it got to a point where the pain was managable to run on. Throughout this time I was becoming more and more disheartened. I accept simple straight forward injuries but mine seem to mystify all physios and so never get treated and I have to sit it out feeling helpless and hopeless.

So for extra motivation, a different focus and to take the stress and pressure off me I joined Manchester Triathlon club in August 2010.

I new my 400m time from the Tri Gold testing was 7.10. Shockingly bad I now realise but at the time that was,me with no swim training. So this meant I was in the second fastest lane at Manchester Triathlon club out of four lanes. I didn't have a clue about technique so most of the sessions for the first few months I tried to learn as I went. I enjoy swimming socially but training I didn't seem to like. I was missing running and was doubting whether swimming would get/keep me fit. On the other hand I had to remind myself that I was there to take my mind off all the running I was missing and see it as a new challenge and enjoy it!
I did a 400m test after three months of swimming three times a week and recorded 5.50. Quite a big improvement but I was still feeling like I didn't have a clue what I was doing in the water.

On boxing day 2010 me and my boyfriend, Dane, went to Stellenbosch, South Africa, for a training holiday. I had been the year before with my training group from Loughborough and loved it so wanted to take Dane.
We went on our own but our friends Lisa Dobriskey and Ricky Soos were there training so that was great! I concentrated on swimming and started to ride my bike and even a few 15min runs.

My swimming improved and my cycling was getting better but still I had the niggley pain in my foot. Back to the Physio and still no solution so I couldn't progress my running.

I entered a couple if the British Triathlon Super Series 2011 events in the hope that I could manage to get round a 10km run but I had to withdraw as I was still stuck on 15 min slow runs with pain :(

I am now still on 20 min runs but have been doing a lot of calf strengthening this time so fingers crossed that will work!

I started my easy six week base training program last week with the aim of getting back on the bike, back to swimming (I had to take four weeks off with a back strain) and hopefully my body will have adapted back into running in preparation of starting some interval training in November.

This winter I fully intend to train as a triathlete and enter the British Triathlon Super Series next summer and also see how well I run on the track off a cross training program. I feel aiming to compete in triathlon will give my swim and bike training more purpose and as I will never be able to run as much as I like to compete with the best girls in Britain this triathlon training may be the way to go!

I don't know how well the triathlon races will go....I may never do another 1500m race again if it goes really well... but at the moment I want to still compete at 1500m next year as well as training as for triathlon races.

Many have told me that I can't do both. I have to choose. But I know that when I am running I don't do much training anyway....maybe 30 miles a week if I am lucky but I managed to run 4.14 off as little as 20 miles a week. So add the swim and bike training on top then I may be able to do both? Plus the Super Series races start at the end of May and finish end of July / mid August and I think, are two Sprint distance: 5k run, one super Sprint: 2.5k run and two are only 10k runs.
A 1500m training program through the winter is similar to a 5k/10k runner so if I can get the work done this winter I should be ready for triathlon and add the specific 1500m training, which usually only starts in May anyway. It would be interesting to know what anyone thinks as I accept I maybe being a little naive?

Anyway here goes!


What a first blog! A lot of info and probably not all interesting but at least you are in the picture and I will now keep updating on my progression with the triathlon training and life in general.