You'll have noticed that I'm doing quite a bit of swimming at the moment? That's because I'm LOVING it! I've also got a dicky chest, so going outside really isn't an option at the moment
100m warm up
200m 50 swim/kick/pull/swim
20x50m
1st Last 15m hard
2nd Drill
3rd First 15m hard
4th Drill
5th Recovery
100m FC kick
2x 50m Fly kick
100m FC kick
200m warm down
Tuesday, 30 January 2007
Sunday, 28 January 2007
28/01/07 - Swimming Session
Hard session in the pool tonight:
400m warm up
4 x 50 FC kick at moderate pace
3 x 200 FC at moderate pace
4 x 50 Fly kick at moderate pace
3 x 300 FC at threshold pace
Swim down
I've developed a bit of a cough, so will be missing running on Monday. It's strange, I'm becoming increasingly passionate about getting in the pool, and the running has taken a bit of a back seat. Maybe it's a good thing?
I'm liking the idea of putting pictures up, so I'm going to grab some old running shots and some of my new bike and put them up.
Take it easy
Craig
400m warm up
4 x 50 FC kick at moderate pace
3 x 200 FC at moderate pace
4 x 50 Fly kick at moderate pace
3 x 300 FC at threshold pace
Swim down
I've developed a bit of a cough, so will be missing running on Monday. It's strange, I'm becoming increasingly passionate about getting in the pool, and the running has taken a bit of a back seat. Maybe it's a good thing?
I'm liking the idea of putting pictures up, so I'm going to grab some old running shots and some of my new bike and put them up.
Take it easy
Craig
Saturday, 27 January 2007
26/01/07 - Bike ride (and a concert)
Took the new bike out for a spin this morning. Managed 17 miles in just over 1hr 10mins. Data suggests I kept an average heart rate of 153bpm with a max of 181bpm. I did a couple of serious climbs (well, serious for Surrey) so I could get used to the different gear ratios (and the Look pedals - they are a bit clumsier than SPDs).
Was a fantastic experience and one completely removed from riding an MTB. The main difference is the distance you can cover in a relatively short distance, and in relative comfort. I was expecting to be in all sorts of pain afterwards, but I was remarkably relaxed. I think I'm going to get the bug....
Off to see a hero of mine tonight - Will Oldham or Bonnie 'Prince' Billy - who is playing at the Queen Elizabeth Hall on the South Bank. Can't wait. I've seen him before and he is stunning live. Check him out on Wikipedia, I highly recommend his latest album 'The Letting Go'. Here's a pic of the man himself:
Was a fantastic experience and one completely removed from riding an MTB. The main difference is the distance you can cover in a relatively short distance, and in relative comfort. I was expecting to be in all sorts of pain afterwards, but I was remarkably relaxed. I think I'm going to get the bug....
Off to see a hero of mine tonight - Will Oldham or Bonnie 'Prince' Billy - who is playing at the Queen Elizabeth Hall on the South Bank. Can't wait. I've seen him before and he is stunning live. Check him out on Wikipedia, I highly recommend his latest album 'The Letting Go'. Here's a pic of the man himself:
Wednesday, 24 January 2007
Socialising!
Too busy being social to train for the remainder this week, but I have found a new bike (Specialized Allez Sport) and will be trying it out on a longish ride this Sunday and back in the pool on Sunday.
My girlfriend, Chloe, is training for the Moonwalk which takes place in May this year. I'm helping her get into walking long distances so accompany her on her weekend long walks. We are up to 4 miles now and she's in the pool three times a week. The training proper starts in February, and considering it is marathon distance, it will take a lot of focus and dedication. She'll do it!
My girlfriend, Chloe, is training for the Moonwalk which takes place in May this year. I'm helping her get into walking long distances so accompany her on her weekend long walks. We are up to 4 miles now and she's in the pool three times a week. The training proper starts in February, and considering it is marathon distance, it will take a lot of focus and dedication. She'll do it!
Monday, 22 January 2007
22/01/07 - Swimming Session
Another drills session with Chris tonight. He got us working on our underwater follow through, making sure we were push the water down and behind us. His main drills for this were doggy paddle and water polo. By doing these you can see and feel the hands working their way through the water and learn to adjust them. The problem I have is keeping this efficient technique going when I am tired, but this will come with time.
Dissappointment today - the bike I ordered was wrongly advertised as a 54cm, when it was a 58cm! Back it goes and the search continues.....
Dissappointment today - the bike I ordered was wrongly advertised as a 54cm, when it was a 58cm! Back it goes and the search continues.....
20/01/07 - Swimming session (drills)
Good times - the leg has recovered. I'm still getting a twinge, so will be taking it easy this week, but I'm happy with my progress.
Drills session in the pool tonight, so nothing too strenuous. Val took us through a Total Immersion session which focused on getting our balance in the pool correct. Was very interesting and I've learnt to get my head lower in the water, thus freeing up my shoulders. I'll be trying out my new technique on Tuesday when Chris puts us through our paces.
Have entered Guildford Summer Aquathon series today, should be good. Also looking out for triathlons to enter today, they ain't cheap!
Also managed to 'score' a bike on eBay on Friday, so hopefully it will arrive in one piece sometime this week.
Drills session in the pool tonight, so nothing too strenuous. Val took us through a Total Immersion session which focused on getting our balance in the pool correct. Was very interesting and I've learnt to get my head lower in the water, thus freeing up my shoulders. I'll be trying out my new technique on Tuesday when Chris puts us through our paces.
Have entered Guildford Summer Aquathon series today, should be good. Also looking out for triathlons to enter today, they ain't cheap!
Also managed to 'score' a bike on eBay on Friday, so hopefully it will arrive in one piece sometime this week.
Friday, 19 January 2007
19/01/07 - Bike
Did a wonderful 9mile night ride on the MTB tonight. Was a very crisp evening so the ground wasn't too soft.
Highly recommend Lumicycle lights for all you MTBers looking for a new experience. Riding your local trails in the dark is a completely different ball game. An enjoyable one though!
Highly recommend Lumicycle lights for all you MTBers looking for a new experience. Riding your local trails in the dark is a completely different ball game. An enjoyable one though!
Thursday, 18 January 2007
Essential Kit!
As I'm injured (boooo), let's talk about kit. I love kit, it's one of the reasons why I run. It also allows me to feel comfortable when I run, which is really important.
It can be expensive, but with a bit of effort you can get top-quality kit at much cheaper prices. I thought I'd take this opportunity to give a brief list of useful kit.
Shoes:
Go to a proper shop and get fitted up with the correct pair. I favour Saucony Hurricane's mainly because of the support they offer (they are a stability shoe) and the extra width that they have.
Clothing:
Nike dri-fit is a good bet. Is relatively inexpensive, does the job and looks good. For winter gear get yourself a Helly Hansen LIFA long sleeve top, they are perfect for wearing on their own or under a gillet (Nike do fab fleece lined ones) on colder days. Ron Hill also make some great clothing, from running tights to long sleeved tops. If you are feeling extravagant try the Gore Running range. This used to be branded as Concurve, so keep an eye out for some bargains. I have their winter tights (micro fleece lined) and Windstopper N2S jacket. The jacket is amazing - you don't need to wear anything underneath it even on the coldest days.
Don't scrimp on kit - it can make or break a training session, comfort-wise.
Drinking:
Runners Aid bottles and Camelbaks. End of. Carrying water can be a pain. Make it easy for yourself.
I use Maxim powdered carbo drink. I buy it in two kilo tubs and it lasts me ages. Try and make sure whatever you buy doesn't contain any added sugars - it can really go for your teeth.
For recovery I use SIS Rego. It is a carb/protein drink that should be drunk right after a hard session. It works for me, but Slimfast also provides similar nutrition.
Safety:
Ron Hill do great 'snap-on' wrist and leg bands which are made of reflective material. You don't know you've got them on but they can save your skin!
Gadgets:
I use the Polar 625x HRM and speed/distance monitor. It is the ultimate runners/cyclists training tool which offers downloadable data, HR zones, altitude and temperature sensors and a speed/distance foot pod. Training wise, I would be lost without this piece of kit. There are cheaper versions, but for robustness and range of functions you can't beat it.
I used to have a Garmin GPS watch but got tired of loosing signals.
Websites:
Google Pedometer is a god send. Measure routes before you run them. Indispensible! The link is to the left.
Where do I buy?:
I use Wiggle a lot (link on left). It's cheap and arrives quick. Don't use their 'priority' delivery as the free delivery usually arrives within one or two days!!
For shoes I always visit my local running shop for fitting and advice. However, if you are looking for a replacement pair, try eBay.
It can be expensive, but with a bit of effort you can get top-quality kit at much cheaper prices. I thought I'd take this opportunity to give a brief list of useful kit.
Shoes:
Go to a proper shop and get fitted up with the correct pair. I favour Saucony Hurricane's mainly because of the support they offer (they are a stability shoe) and the extra width that they have.
Clothing:
Nike dri-fit is a good bet. Is relatively inexpensive, does the job and looks good. For winter gear get yourself a Helly Hansen LIFA long sleeve top, they are perfect for wearing on their own or under a gillet (Nike do fab fleece lined ones) on colder days. Ron Hill also make some great clothing, from running tights to long sleeved tops. If you are feeling extravagant try the Gore Running range. This used to be branded as Concurve, so keep an eye out for some bargains. I have their winter tights (micro fleece lined) and Windstopper N2S jacket. The jacket is amazing - you don't need to wear anything underneath it even on the coldest days.
Don't scrimp on kit - it can make or break a training session, comfort-wise.
Drinking:
Runners Aid bottles and Camelbaks. End of. Carrying water can be a pain. Make it easy for yourself.
I use Maxim powdered carbo drink. I buy it in two kilo tubs and it lasts me ages. Try and make sure whatever you buy doesn't contain any added sugars - it can really go for your teeth.
For recovery I use SIS Rego. It is a carb/protein drink that should be drunk right after a hard session. It works for me, but Slimfast also provides similar nutrition.
Safety:
Ron Hill do great 'snap-on' wrist and leg bands which are made of reflective material. You don't know you've got them on but they can save your skin!
Gadgets:
I use the Polar 625x HRM and speed/distance monitor. It is the ultimate runners/cyclists training tool which offers downloadable data, HR zones, altitude and temperature sensors and a speed/distance foot pod. Training wise, I would be lost without this piece of kit. There are cheaper versions, but for robustness and range of functions you can't beat it.
I used to have a Garmin GPS watch but got tired of loosing signals.
Websites:
Google Pedometer is a god send. Measure routes before you run them. Indispensible! The link is to the left.
Where do I buy?:
I use Wiggle a lot (link on left). It's cheap and arrives quick. Don't use their 'priority' delivery as the free delivery usually arrives within one or two days!!
For shoes I always visit my local running shop for fitting and advice. However, if you are looking for a replacement pair, try eBay.
Wednesday, 17 January 2007
Doing a Long Slow Run
Many of you will incorporate a LSR into your weekly training schedule. These runs are useful as they train your body to deal with long distances and the pounding that ensues. They are also very useful for practicing fueling strategies and trying out kit that you will wear during a race.
What about distance? Well, for marathon runners you will need to be able to do at least 20 miles before the event. Build up to this slowly over a period of weeks. I started at 10 and built it from there a mile a week. For half marathon it is useful to get a number of runs in over 10 miles. 10km races can also benefit from LSRs, try doing a few 8 milers before your race (again building up gradually) - you'll improve your endurance no end.
It is important that you do these runs relatively slowly, this will allow your body to recover a lot quicker and allow you to train the following week. It will also train your body to be more efficient when burning fuel. I usually add on about a minute per mile to my normal training pace, or a heart rate of about 150bpm. If you have a speed/distance monitor try and set an alarm that warns you if you are going too fast.
You should finish your run feeling that you could continue on for a couple of miles. I find this hard and my body is usually trying to get me to speed up over the last few miles! Resist this and settle into a comfortable pace all the way through. Again if you have a speed/distance monitor, check your mile/km splits to see if your pace is consistent.
Anything over a six mile run or an hour on your feet will require you to take fluids with you. I have a 'Runners Aid' bottle which is effectively a big plastic donut and can hold 500ml of liquid. If I am going to be on my feet for longer than an hour I'll fill it with a carbohydrate sports drink. Once you runs go over 12 miles, you will need more than 500ml - in this case I use a Camelbak hydration system that I wear on my back. You can get small ones that are perfect for running.
You may also find that you get hungry during your LSRs. This is fine and should be encouraged, as during a marathon you are going to need to keep your glycogen stores topped up, otherwise you will hit the wall. Personally I use carbohydrate gels, jelly sweets (wine gums are great) and energy bars. I use a sports specific bum bag to carry these around a long run.
Take a phone with you - you never know when you might need it. Some people also like to listen to music, I find it takes the boredom out of long runs but try to avoid using them when I will be running in traffic or amongst pedestrians.
Try and include some off-road sections in your LSR. It breaks up the boredom of running on the road and gives your knees a break. Plus, it gives you a chance to enjoy the countryside!
The main thing is to get out there and enjoy it. I found the LSRs to be the most enjoyable aspect of my marathon training.
What about distance? Well, for marathon runners you will need to be able to do at least 20 miles before the event. Build up to this slowly over a period of weeks. I started at 10 and built it from there a mile a week. For half marathon it is useful to get a number of runs in over 10 miles. 10km races can also benefit from LSRs, try doing a few 8 milers before your race (again building up gradually) - you'll improve your endurance no end.
It is important that you do these runs relatively slowly, this will allow your body to recover a lot quicker and allow you to train the following week. It will also train your body to be more efficient when burning fuel. I usually add on about a minute per mile to my normal training pace, or a heart rate of about 150bpm. If you have a speed/distance monitor try and set an alarm that warns you if you are going too fast.
You should finish your run feeling that you could continue on for a couple of miles. I find this hard and my body is usually trying to get me to speed up over the last few miles! Resist this and settle into a comfortable pace all the way through. Again if you have a speed/distance monitor, check your mile/km splits to see if your pace is consistent.
Anything over a six mile run or an hour on your feet will require you to take fluids with you. I have a 'Runners Aid' bottle which is effectively a big plastic donut and can hold 500ml of liquid. If I am going to be on my feet for longer than an hour I'll fill it with a carbohydrate sports drink. Once you runs go over 12 miles, you will need more than 500ml - in this case I use a Camelbak hydration system that I wear on my back. You can get small ones that are perfect for running.
You may also find that you get hungry during your LSRs. This is fine and should be encouraged, as during a marathon you are going to need to keep your glycogen stores topped up, otherwise you will hit the wall. Personally I use carbohydrate gels, jelly sweets (wine gums are great) and energy bars. I use a sports specific bum bag to carry these around a long run.
Take a phone with you - you never know when you might need it. Some people also like to listen to music, I find it takes the boredom out of long runs but try to avoid using them when I will be running in traffic or amongst pedestrians.
Try and include some off-road sections in your LSR. It breaks up the boredom of running on the road and gives your knees a break. Plus, it gives you a chance to enjoy the countryside!
The main thing is to get out there and enjoy it. I found the LSRs to be the most enjoyable aspect of my marathon training.
Tuesday, 16 January 2007
15/01/07 - Hill session (minor disaster)
Hit the hills with the club tonight. 1 mile warm-up followed by 5 x 30secs up hill. I was managing fine until my hamstring decided to throw a fit. I'm no finding it hard to sit down and go up stairs! Bad times.
I had felt a twinge during my LSR on Saturday. I should have known. The problem is that when you are training well you feel invincible, whereas you can be quite susceptible to injuries. LISTEN TO YOUR BODY!!
So, three days rest and will shall take it from there. I'm a good healer, so fingers crossed.
Take it easy
Craig
I had felt a twinge during my LSR on Saturday. I should have known. The problem is that when you are training well you feel invincible, whereas you can be quite susceptible to injuries. LISTEN TO YOUR BODY!!
So, three days rest and will shall take it from there. I'm a good healer, so fingers crossed.
Take it easy
Craig
Sunday, 14 January 2007
14/01/07 - Swimming (400m TT)
Tonight coach threw us a curve ball tonight - a 400m time trial. This was AFTER we had done our session.
Turns out he wants us to have a benchmark time so we can compare in a few months, which is a great idea as it is always good to have some kind of goal. I managed 5m 56secs, so it will be interesting to see if I can drop that to a 5m 45secs before the Hart Triathlon. With that kind of time I'll have a great advantage going into the cycling (I'm going to need it!).
Anyway the session looked like this:
2 x 200m warm up
4 x 50m build-ups
600m of drills, various.
400m time trial
Swim down.
Feeling good, although my right knee was complaining a little. We shall see.
Hills tomorrow night!
Take it easy
Craig
Turns out he wants us to have a benchmark time so we can compare in a few months, which is a great idea as it is always good to have some kind of goal. I managed 5m 56secs, so it will be interesting to see if I can drop that to a 5m 45secs before the Hart Triathlon. With that kind of time I'll have a great advantage going into the cycling (I'm going to need it!).
Anyway the session looked like this:
2 x 200m warm up
4 x 50m build-ups
600m of drills, various.
400m time trial
Swim down.
Feeling good, although my right knee was complaining a little. We shall see.
Hills tomorrow night!
Take it easy
Craig
13/01/07 - Long Slow Run (LSR)
First LSR in a while, so went for a relatively easy (and flat) 9 miles.
My mile splits were great, not particularly fast but very even. Usually a difference of plus or minutes between each. This is unusual as I'm normally all over the shop, so maybe I'm finally getting some consistency together. Time will tell.
Came home in 1hr 20mins. Felt like I could have blasted the second half but decided to keep it steady and keep heart rate at around 155bpm. This will allow me to train hard in the pool on Sunday.
Take it easy
Craig
My mile splits were great, not particularly fast but very even. Usually a difference of plus or minutes between each. This is unusual as I'm normally all over the shop, so maybe I'm finally getting some consistency together. Time will tell.
Came home in 1hr 20mins. Felt like I could have blasted the second half but decided to keep it steady and keep heart rate at around 155bpm. This will allow me to train hard in the pool on Sunday.
Take it easy
Craig
11/01/07 - Swimming Session
Swimming session tonight. I missed club on Tuesday, so it was a self-coach job.
3 x 300m warm up (last 50m pull)
4 x 50m x 4 (15m of 3 50m's at flat out, alternating between start, middle and end) - working of 1m for each 50m.
3 x 100m drills
Swim down
Felt pretty good, slowly getting my stroke count steady and trying to get my breathing sorted. Coaching will help this.
I always feel great in the pool, no matter how hard the session is, until I get out. Then I have trouble standing up!
3 x 300m warm up (last 50m pull)
4 x 50m x 4 (15m of 3 50m's at flat out, alternating between start, middle and end) - working of 1m for each 50m.
3 x 100m drills
Swim down
Felt pretty good, slowly getting my stroke count steady and trying to get my breathing sorted. Coaching will help this.
I always feel great in the pool, no matter how hard the session is, until I get out. Then I have trouble standing up!
Thursday, 11 January 2007
10/01/07 - Steady session
First run since falling ill last week. I felt a bit wobbly to start with but soon got into my stride. Was careful not to over do it so kept my heart rate in the 160-170 zone and made sure I didn't creep into the anaerobic zone - I want to make sure I don't get ill again so soon.
If you are training for FLM at the moment and are feeling under the weather with a cold or 'flu, don't panic. Now is a 'good' time to be ill and as long as you are aiming to get 'round and not particularly worrying about a target time or PB, you have still got time to get the miles under your belt. Be sure NOT to train if you are feeling poorly as this can exacerbate the situation. Rest up, take plenty of fluids and vitamin C and you'll be back on the road in no time.
That's all for now - swimming tonight, long run on Saturday and my first road bike session for about 15 years on Sunday!
Craig
If you are training for FLM at the moment and are feeling under the weather with a cold or 'flu, don't panic. Now is a 'good' time to be ill and as long as you are aiming to get 'round and not particularly worrying about a target time or PB, you have still got time to get the miles under your belt. Be sure NOT to train if you are feeling poorly as this can exacerbate the situation. Rest up, take plenty of fluids and vitamin C and you'll be back on the road in no time.
That's all for now - swimming tonight, long run on Saturday and my first road bike session for about 15 years on Sunday!
Craig
Monday, 8 January 2007
Back to it.....
Christmas has come and gone, hope you all had a good break. I managed to keep the miles ticking over, including a speed session on Christmas morning. I think I managed about 20 miles over the break.
But, after New Year's Eve it all went pear shaped. I managed to pick up the mother of all stomach bugs which I have only just recovered from. At first I thought it was a hangover, but I was then proved to be incorrect. Not nice.
So, in order to get back into the swing of things I hit the pool last night for a club session. I didn't feel marvelous, but managed OK. I took the opportunity to work on my stroke. I've now joined Charterhouse pool as a member so will be going there on a regular basis, which I am really looking forward to. I can also take part in all of their classes as part of my membership, so will be giving spinning a go in the near future.
However, for now, I'm taking it easy and will be running on Wednesday with the boys. Got the Wokingham Half Marathon on the 3rd February so will be gearing up the training for that soon.
For you FLM lot, you should be into your programme by now. Hopefully you will have done a couple of Long Slow Runs (LSRs) by now and will be looking to improve your base fitness. Now is a good time to look for clubs to join and to break in new shoes.
Take it easy
Craig
But, after New Year's Eve it all went pear shaped. I managed to pick up the mother of all stomach bugs which I have only just recovered from. At first I thought it was a hangover, but I was then proved to be incorrect. Not nice.
So, in order to get back into the swing of things I hit the pool last night for a club session. I didn't feel marvelous, but managed OK. I took the opportunity to work on my stroke. I've now joined Charterhouse pool as a member so will be going there on a regular basis, which I am really looking forward to. I can also take part in all of their classes as part of my membership, so will be giving spinning a go in the near future.
However, for now, I'm taking it easy and will be running on Wednesday with the boys. Got the Wokingham Half Marathon on the 3rd February so will be gearing up the training for that soon.
For you FLM lot, you should be into your programme by now. Hopefully you will have done a couple of Long Slow Runs (LSRs) by now and will be looking to improve your base fitness. Now is a good time to look for clubs to join and to break in new shoes.
Take it easy
Craig
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