So I did the next ParkRun this morning - foot felt OK during the event but a little sore this afternoon. Based on recent levels of 'sorness' and hopefully a good ride tomorrow, it'll be good as new again by Tuesday. Progress.
Time this morning was 21:02, so a little slower than last week, but still happy with this. Felt good over the first lap and faded a little earlier than last week. Think I was chasing club mate Chris Sardo a little. Not intended, but he is a good runner and always good to push yourself a little.
Saturday 30 November 2013
Friday 29 November 2013
November is here
November training has brought more of the same really, so nothing very 'inspiring', but I've definitely noticed that I'm feeling a lot more comfortable and stronger in some areas.
Running has been the typical problem for me. The Left Knee is now completely pain-free but somehow feels a little 'loose'. Maybe it’s down to the lack of strength there / subconscious bias towards the RHS knee / paranoia .... I don't know. I will be treating it very carefully through the next couple of months though before training really starts to ramp up.
This of course means that I needed another injury to scupper the running plans. Stand up Mr Sore Right Foot. Take a bow!
No idea how / why, but the arch over the top of the foot felt 'burnt'. Walking was OK, but the running stride was a problem. After a couple of weeks 'man-suffering' .... you know the type (Real serious stuff), I have finally got round to seeing a Physio. Nothing serious found to be wrong, but a bit of hitting with a Hammer and attaching with a Blow-Torch means that, within days, the foot is completely pain free and I'm thinking about that fast-walking stuff again. Again, will be starting real gently before planning an attack on pace / endurance though.
I've done a club evening run which was OK. Nice and COLD. Just love the cold :)
The one run that I have done (when I though the foot was cool) was the Park Run in Ashford. Park Runs are free organized events run by volunteers. They are held in towns across the country. Google 'ParkRun' and find your local one. No pressure, no expectations, nice and short. Just register, receive a Bar Code and go run :)
Ours is organized by a Tri Club member and real gent, Mr Jim Hawkins, so easy for me to decide to do it (Jim organizes the Club X-country events - MTB Duathlon and 666 Runs - Again, check out the web site).
So, the Park Run went much better than expected. PB of 20:48 for the 5K distance. Cool. Now, this only creates the question 'should I target sub-20 before , or should I stick to the plan and concentrate on form and technique through to Feb / March??' What do you think?
Cycling has been a little better split between Gym bike and road.
Out a couple of times with Allan (Clubbie again) who's a bit of an animal and kills me every time. I think this is good as it will hopefully drag some improvement out of me from somewhere. Probably an unmentionable part!!
You could never guess that cycling on Marsh roads brings constant head-winds, but it done. Be warned!
The gym bike work has been varied. Hotel gyms are SHIT! equipment is almost always knackered. Had the pleasure of a trip to USA for a week, so at least the Jet Lag meant that I could get in the gym in the early hours and not suffer sweaty Americans :)
The gym bike at the Julie Rose Stadium in Ashford (normal haunt) has very new equipment, is clean (and well vented) and quiet, just don’t tell everyone. I know that gym bikes are not ideal (riding position is more 'shopper' than road), but you have a regular point of reference from your last / typical work-out, and I complete a session and go straight to the Club Fitness session with Orange Hayley.
Swimming has just been the regular mornings. I've certainly concentrated on the 'drills' that were discussed following the coaching session. I’m feeling a lot stronger in the 'catch / pull phase. A little more balanced and fluid (pardon the pun). Will definitely remain focussed on this.
The Physio (note to self - do not type 'Psycho' - easy done!) was better than expected. Although I did need to get 'things' sorted, I'll also continue to go as regularly as I can afford. The more help my old pins can get, the better I think.
Plan for the next couple of weeks:
1 Certainly FINISH THE TRI BIKE :D
Sneak Preview:
Should be fun!
2 Get on the bike in the Shed - will provide pictures
2a Get on the bike in the woods- where's my MTB Buddy? ... must also buy a jet wash
2b Get on the bike on the road - don't get dropped so regularly
3 Slowly build the running
4 Another trip to the Physio.
.......... 'til next time.
Will.
Friday 8 November 2013
October Training
So October has come and gone in a flash. Training is going OK.
The Tri Club fitness sessions have re-started for the winter period and are great fun. The first session is always a beep-test together with some other basic fitness 'markers'. I didn't get to my PB with the beeptest because of the knee issue, but never mind. I'll try and get to these as much as possible (didn't manage many last year).
Running has been light only. The knee has fully recovered (as i write in early Nov), but will continue for another couple of weeks to build it up slowly. All runs have been at a steady pace while trying to concentrate on foot-strike position, a nice tall posture, rotated hips (forward to promote foot strike position) and relaxed shoulders.
Swimming has been the fun one. For my Birthday I received a session at a local Swim Analysis center, TheTriLife. Its an endless pool (not been in one before) where you are video'd from four positions to allow you / the coach to fully review the stroke. From this, you can develop your stroke as required. Fun seeing yorself swimming in the Steanless Steal plates on the floor of the pool.
If you've not been in one, there is quite a current running down the center of the pool to swim against, and I found it awkward to remain in the current flow. Look at the vid below and I don;t think i'm quite as stable as I am in a notmal pool.
I'd not had a one-to-one coaching session before, so was facinated to see how it turned out.
Basically, every phase of the stroke I thought I was poor at was actually not too bad (hip rotation / streamline position), but those area that I throught were OK need attention (initial catch and arm position on the right hand side).
Below is one of the short clips that show a slow catch-up drill that will promote the catch correction.
The experience was fun, and I'll do another one early in the new year to hopefully show some improvement.
Pool swimming has been good. Again, not really been doing any distances, just drill work mainly.
I've been using the watch that I've mentioned recently for a bit of analysis, but I can;t really see any benefit for it. The data is not as comprehensive as I had hoped. Ebay it soon!
Cycling has been limited to MTB stuff (no recent crashes to report - bonus!), and hotel gym sessions. I try to concentrate on either Interval sessions or Randon cycles just to change things up a bit, but I do go to the gym before (!) the ATC fitness sessions to get in a 10-mile TT. These have been improving - down to 26m 20s at the moment with a typical power output of 230W during this time. I know its only on a static bike (no wind resistance or hills), but its a measure of improvement if you do the same test on the same gym bike. Unlike the Swim watch, stats are really useful here - geek time!
More soon.
W.
The Tri Club fitness sessions have re-started for the winter period and are great fun. The first session is always a beep-test together with some other basic fitness 'markers'. I didn't get to my PB with the beeptest because of the knee issue, but never mind. I'll try and get to these as much as possible (didn't manage many last year).
Running has been light only. The knee has fully recovered (as i write in early Nov), but will continue for another couple of weeks to build it up slowly. All runs have been at a steady pace while trying to concentrate on foot-strike position, a nice tall posture, rotated hips (forward to promote foot strike position) and relaxed shoulders.
Swimming has been the fun one. For my Birthday I received a session at a local Swim Analysis center, TheTriLife. Its an endless pool (not been in one before) where you are video'd from four positions to allow you / the coach to fully review the stroke. From this, you can develop your stroke as required. Fun seeing yorself swimming in the Steanless Steal plates on the floor of the pool.
If you've not been in one, there is quite a current running down the center of the pool to swim against, and I found it awkward to remain in the current flow. Look at the vid below and I don;t think i'm quite as stable as I am in a notmal pool.
I'd not had a one-to-one coaching session before, so was facinated to see how it turned out.
Basically, every phase of the stroke I thought I was poor at was actually not too bad (hip rotation / streamline position), but those area that I throught were OK need attention (initial catch and arm position on the right hand side).
Below is one of the short clips that show a slow catch-up drill that will promote the catch correction.
The experience was fun, and I'll do another one early in the new year to hopefully show some improvement.
Pool swimming has been good. Again, not really been doing any distances, just drill work mainly.
I've been using the watch that I've mentioned recently for a bit of analysis, but I can;t really see any benefit for it. The data is not as comprehensive as I had hoped. Ebay it soon!
Cycling has been limited to MTB stuff (no recent crashes to report - bonus!), and hotel gym sessions. I try to concentrate on either Interval sessions or Randon cycles just to change things up a bit, but I do go to the gym before (!) the ATC fitness sessions to get in a 10-mile TT. These have been improving - down to 26m 20s at the moment with a typical power output of 230W during this time. I know its only on a static bike (no wind resistance or hills), but its a measure of improvement if you do the same test on the same gym bike. Unlike the Swim watch, stats are really useful here - geek time!
More soon.
W.
Subscribe to:
Posts (Atom)