Change of plan

It is no secret to say that this year has not gone well at all. Three injuries and a couple of bouts of sickness have put me in the worst June shape of my athletic life. As a result I have decided that I will not be on the start line for Stockholm Aquathlon.  Instead, I have decided to enter Xterra Sweden on the same day. One might ask why race a different and longer race if I am not fit? Well, the expectations from the Aquathlon would have been at least a podium place and racing for ‘the fun’ is nothing I am interested in. In Xterra Sweden I’m 100% certain that I am going to get my ass handed to me – so with that knowledge, I can simply race it for fun and see what happens.

Make sense?

It does to me.

Bike, Bike, Swim

Twice on the MTB and a late evening swim were on today’s list.

MTB was ok but I lost my nerve and didn’t attempt the drops.
Swam in the cold waters of Brunnsviken for just 1700m. Not bad but not going to help with preparation for the Aquathlon.

Let’s see what I can get done next week.

Run, Run

Had a double run day today.

Started out with a sluggish 4 point something km run to work. No mojo and I ended up taking the unplanned shortest route to work. I skipped my planned swim in favour of a longer run home. Started the run and felt great. 18 minutes later I was feel dizzy and legs seemed heavy… I fought through this and kept running and told myself to HTFU and just run. The last 3km I actually started to feel pretty good.

11,4km, 4.47/km, 144 av. HR

Not too bad after all.

I’m Back…

…but probably doing everything in my power that it is short-lived.

Having ran nothing for four weeks I decided to come back with a 50km week. To further increase my chance of injury I have also being in the forest throwing myself and the bike around. To date I have been unsuccessful in seriously injuring myself and I would like to keep it that way. Unfortunately I’m loving the MTB and running at the moment and finding it irresistible to not do either one of them.

As far as the Aquatlon is concerned, I’m so far off track that it seems silly to put myself on the start line. Nonetheless, that is what I shall do.

I’ll keep training and see.

Injured No More…

…I think.

I have done my third run in five days and today I felt great. Absolutely no sensation in the left foot at all and my running is approaching an acceptable level.
This morning’s run was a hot 11km at a pretty much constant 4:35/km and it showed me that I have fitness in the bag from earlier this year.

Trainingpeaks has many metrics that show me progress:
NGP for one – it calculates a normalized pace, the pace that you would have ran on a flat course.
IF,EF & TSS are also great.
However, when I am just developing base fitness, the best marker are the Peak Distance Metrics during a steady run.
See beolow, the metrics from this morning”s run:
Peak3The run had no surges – just running. See the difference between peek 10km and peek 5km: 8 seconds/km. That’s a good fitness marker.
Now if we compare it with my last run before I finally admitted I was injured:
Peek1Three seconds per kilometer between peek 5km and peek 10km.

Until I get ‘fit’, that’s the metric I’ll be tracking. When this normalizes over 5km and 10km, I’ll then start to add interval work.

#####

I’ve just come back from my first open water swim of 2014. Just a short one (about 1800m) but I threw in some hard efforts – the last 300m was at Olympic Tri pace. My foot is in pretty good shape still, despite 33km of running in the last 5 days. I can still feel a pressure point when I massage with a tennis ball but after about 1-2 minutes of massage there is no pain at all. I wonder what the problem was/is?

If things continue as they are I could manage to get a good week training done. Preliminary plan is:

Run tomorrow.
Swim + MTB Saturday
Long Run Sunday

Of course, that could and probably will change.

NICK time plummeting

I’ve just come back from a lap, my fastest to date on NICK trail. My PB now stands at 33:03.

I’d like to think I have a sub 30 minute time in me before the year is out. To do this I’d need quite a bit more skill and fitness.
The fitness reserve is abundant since I have done virtually no bike training this year whatsoever. The skill on the other hand takes time.

I’ll keep at it and see where it leads me. Maybe going out in the wet will up the skill levels… I honestly have no idea.

Swim Test

Got in the pool yesterday and thought I’d find out where I am with my swimming fitness.

I had planned to swim for an hour and see what my average 100m pace was. I only lasted 50 minutes and 3200m before calling it a day; pace was down to a crawl and I saw no point in continuing. So I have my baseline now: 1:40/100m. This time last year it was 1:38/100 for a 4000m swim. So I’m behind but I believe I can catch up. Swim, swim and swim should do it.

Today I did my second run on the poor foot. No pain at all and I had a pretty good run. I’m going to see a physio today about the foot but hope to continue to run from now on. The plan is to run 10km every second day for a week and then transition into another Run Every Day phase. There are a few hurdles to overcome before I do that but that’s the plan.

The aquathlon is still possible but the result won’t be that good at all.  Main goal now is Silver Medal at Lidingöloppet and a damn fast Dublin Marathon.

Next year I’ll get back on the bike.

Goals

This season has been pretty bad. Injury and illness have been the main theme and as a result, my very well planned season is already null and void. After resting for four weeks, the foot is still not 100% – I have an appointment booed for tomorrow to address that, only after that will I know the way forward.

In the meantime, I will keep at the MTB and try to get better and faster. I should also start to use the road bike or tri bike; The reason for down-prioritizing cycling this year is now gone. Swim/Run has not worked out so well.