Great run today

I’m really enjoying Autumn running – I never have before; I usually get a little sad when the Summer ends but for some unknown reason I’m loving Autumn so much I am almost looking forward to NEXT utumn already; Cyclocross, Running and plenty of swimming… NICE!

Today’s run was about 14-15km at a steady enough effort. av. HR 148, av. Pace: 4:42/km, RI 68. Loving it right now!

Lane to myself…

I went swimming tonight and skipped the technique session simply because there was a choice between that and an absolutely empty lane. I took the lane and did my own set:

  • 200 w/u
  • 2×50 one-arm
  • 5×100 on 1:50 (1:28, 1:29, 1:29, 1:31, 1:32)
  • 8×50 on 50 seconds (40,41,41,41,41,42,43,44,45)
  • 100 skull
  • 4×400 easy, breath every three strokes (6:35, 6:36, 6:31, 6:34)

total 2500m

Run

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?

######

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

######

So – after that, where do I go?

Monday Tuesday

Monday and Tuesday were easy days.

On Monday I just went to the gym and did leg-only exercises. All in all it amounted to 35 minutes. Hardly worth the effort of writing it down.

Tuesday was a technique session at swimming: very easy physically, very very difficult technically.

Mud glorias mud

I went out in the cyclocross bike again this weekend – I’m just in the door and feeling a little tired. While I was out there I was smiling from ear to ear in the muddier sections of the ride. I can’t believe I have the bike three years and I’m only now discovering how cool it is! The way I feel now, I’m already looking forward to next Autumn. Here’s the route I took:

Mud

More Running

I’m getting back in running shape – nothing stellar, but I managed for the first time since Lidingöloppet to do a double figure run: 11km at 4:28/km – feeling pretty fresh throughout. What stopped me was the nagging knee. I don’t want this to be an issue so I’m being ultra-careful. In each run thus far, the last 10 minutes ran have been with a minor sensation in the knee… I don’t believe I’m doing any damage in that.

Let’s see how long it takes to get to my goal of a minimum of one 90+ minute run each week.

12 Hours of…

…Sleep last night!

I don’t believe it. I lay down next to my daughter last night  because she wouldn’t settle. That was at about 19:30-19:45. Next thing I heard was ‘da-da’ ‘da-da’… That was at 07:48 this morning. Probably the longest sleep I’ve had since she was born. I’ll most likely do a run tonight if I get the chance… I’ll need some form of activity if I am t get to sleep tonight!

Run

I did another short run today. I had no HRM, watch or any other measurement device. I would guess that the run was around 8km at a pace of around 4:30/km. The left knee is no longer hurting but it still is not 100% better. I’ll most likely try another run tomorrow – similar pace and distance.

Questions to answer

  • How often was I sick/injured? What time of year did this happen?
  • When did my motivation peak?
  • When did my athletic performance peak?
  • Did I manage to get my best athletic performance into my races?
  • When is the weather best for training in my area?
  • What terrain do I have available in my area?
  • What types of racing suit my personal profile?
  • Do I deeply enjoy the training required to perform at my chosen races?

######

Test swim tonight.

1500m (with wetsuit): 20:32

The first 500 was easy, had to dig deep to hold pace for the end of the second 500 and the last 500 was just a case of hanging on. I’m very happy with the time: 28 seconds faster than 4 weeks ago. If I take another 15 seconds off I’ll beat my lifetime best. If I take 33 seconds off I’ll reach the sub-20 goal I’ve had on the list for years.