Since my last blog around 6 weeks ago I have found myself with very little spare time in the day.
That is a positive + :)
With running, swimming, biking, going to the gym, rehab exercises, stretching and working I struggle to fit in anything else apart from sleeping. I am in the process of adapting to this schedule, trying to be more efficient and organised with my time so that I can fit it all in as often I do run out of time to do the most important things I need to do to keep me injury free: rehab, gym and stretching and REST!
So at the back end of November 2011 I swam a P.B. for 100m FC 1.11 and in the same session completed a test set of 10x100m (10secs rest after every rep) in 14.57. The last time I did this test I recorded 16.17, about year ago so not too bad an improvement.
A few weeks ago I managed to have my swim technique analyised under water. As I anticipated I have a lot to work on. Generally very basic stuff such as greater rotation of the body each stroke, keeping my elbows high under the water and completing the back end of the stroke fully. Now I still don't know what all this means exactly but over the next few months I will be looking to improve on these. One main problem I have is that I don't engage my latisimus dorsi, the large powerful muscle of the back. Instead I am trying to get my power from my shoulders which is apparently all wrong. A lot to learn still!
Running has been progressing in terms of volume and intensity gradually over the last 7 weeks and thankfully without any significant set backs. I have been cautious when necessary such as running reps on grass instead of road when my calfs have felt tight and I do all my steady runs off road. If I can't do my run when it is light...run out of time... then I won't do a run that day as opposed to doing it on the road.
I can't wait for the lighter days and nights!
Long run is 75 mins on a Sunday and I won't be progressing this anymore as more than this is not that beneficial for me and my aims over the summer. My coach and I agree that an emphasis on quality throughout the winter is still important so we don't do any junk milage to prevent tiredness so that the quality sessions are actually performed at high intensity.
Last week was my best week in terms of running. I started on the track with Sale Harriers, and had to wear my spikes as it was raining but I felt good and no problems since. The session was 300s with 45secs rest. I just ran every other rep and did 5 in about 49 secs. I thought my legs would feel sluggish as I haven't done any speed work for over two years but I felt comfortable so another positive.
So my last 10 days consisted of:
Saturday 31st December
- 4x6min grass (4min rest)
Sunday. - am: 56 mile bike 3.5hrs
pm: 75min easy run av. 6.59min/mile
Monday - 7 miles easy av. 7.17
Tuesday. - 90min swim
Wednesday - am: 40min easy turbo
pm: 5x300s Track
Thursday - am: 90 min swim,
45 min easy run
pm: swim 60mins
Friday - Rest
Saturday - road loops @ Heaton Park 3x 1.1 miles, felt good.
Sunday. - 75min easy av. 7.06
Monday - 3x 1220 road reps: 15 seconds a rep quicker than last time
I have put an emphasis an progressing my running over the past weeks and so I have reduced the swimming and biking to make sure I wasnt tired. I will continue this for another week and then start to include more swimming and biking.
It is so strange to comprehend how much training a triathlete does. I have read and heard that about 5-6 hours a day is required to get to an elite level (top national standard and breakinging into the international scene). This seems only achievable and realistic if you don't have a job. However, it seems that many more triathletes, of a comparably lesser standard to athletes, are able to train full time as triathlon is professional and athletics is not. There is more money on offer in triathlon races than running and it seems a lot more sponsorship available as well.
I just don't have that time so I will be making the most of my time and unfortunately will mean having to be selfish and not see friends and family as often. I just hope they will understand as this is often a concern that worries me. I may even have to pass on a few United games!
Competition
As I have started to have a consistant 2 months of being able to run I have decided I need to remember how hard racing is compared to training.
My first Cross Country race is on Sunday 15th Jan in UK Challenge Cardiff. It is quite a big race to do as my first one but I have chosen it as the course is flat and as a big race you can more or less guarentee the ground conditions will mean I won't have to worry about pot holes, twisting my ankle etc so I can concentrate on running relaxed. I hope to firstly enjoy the race, secondly feel strong towards the end and thirdly have no ill effects afterwards. Nothing else.
Will update how the race went next week!
After this race I will be sitting down with my coach to set out a training plan for the next few months so that I can prepare for each session correctly so I achieve the aim of each session.
Next blog I will post a draft if my program but as always there is flexibility in it.
This week I can't swim as I've hurt my elbow....I think the dog pulling on the lead has done it! Works in well as I need to ease off a little for the race on Sunday.
Wish me look for Cardiff!
Louise x
