MONDAY
PLAN
1 hr cycle
10 min run
132 lengths swim
Back to work and a late fininsh.
Chose to swim only today, but not hard just a recovery swim, did 0 lengths an met another runner/triathlete in the pool, so we had a bit of a chat.
nice relaxed session.
Total
0.71 swim
TUESDAY
PLAN
easy run 6 miles
The usual mad rush from work to club in time for Junior runners. This week we split the group into 3 groups, I still have the silver group, we ran to Hell Wath and Quarry Moor where I let the group do an obsticle course over the play park, then we ran back, the heavens opened just before we got back and got soaked, the kids didnt mind though.
For adult club, most of the club went out to recce the club championship route, I took my group out and told them where each mile would be and encouraged them up the hills, the did fantastic.
Total
3 miles running juniors
5.96 miles running adults
WEDNESDAY
PLAN
Rest
Sports massage, I have these booked fortnightly from now to the Outlaw and oh boy did I need it, my IT band was niggling, Libby worked on it and then found a blockage in my Quad, she pushed and pummelled and stretched my legs, just what I needed to keep me going till the Manchester Marathon in 10 days.
THURSDAY
PLAN
club training run
Got up early and went out on the bike, i chose a different route for a change of scenery, about 3 miles in a car over took some other cars and was just heading straight for me, it passed within inches of my elbow, I was initially very angry before I realised how close it had been then I was quite shaken.
Club training was a fast hill session, it went well, I paced myself and had a good session.
Totals
11 miles bike
5.8 running
FRIDAY
PLAN
1 hr bike
swim training
Got up and put the bike on the turbo, could only be bothered to do 45 mins, I just wasnt feeling it, I then put jed on his lead and went for a short dogjog.
Swim training was back on, hubby and I walked up to the Grammer school. Oh Boy it was a tough session.
Totals
15 miles turbo
1.5 run
1.59 swim
SATURDAY
PLAN
90 mile bike
15 min run
Hadnt planned my long ride, decided to have a day with hubby and go for a run after visiting mum.
I went on a hilly route and ran at a reasonably hard pace.
Total
14.3 miles run
SUNDAY
PLAN
Run 13 miles
Ok today was the day to tackle 100 miles on the bike. I had planned the route, and eaten carbs for tea.
I wrapped up warm and set out, thinking of all of my friends taking on the London Marathon today. I set off for Pateley Bridge and failed at Grantly bank, I was gutted I have done this hill before. then again at Fellbeck I got my gears wrong and ended up walking again, I was so cross with myself. I then realised that I had not had my complete breakfast in my rush to get started. Everyday I have a banana and a yoghurt, but on a day i plan something big or a race I have muesli or porridge, but today for some reason I hadnt had my muesli. big mistake.
I carried on and turned towards Ripley, there were some steep descents butI was on the brakes, the roads were wet and gritty. I carried on to Knaresborough where I had a stop and ate crisps and a snickers, I also text hubby to tell him I'd changed my plans and was sick of hills so was going to Wetherby. At spofforth I left the road and took to the cycle route, possibly a bit rough for a road bike but fun.
From Wetherby I got onto the 168 and headed for Dishforth, I got caught in a horrendous hail storm. From Dishforth I headed through the rain towards Northallerton, I was starving, so I detoured to Thirsk, where I stopped my watch for a few minutes whilst I went to Greggs for a pasty and a scone.The road to Northallerton was windy and hard work so I decided against going to Bedale and took the more direct route to take advantage of the wind, I then had to wind around the villages to make up the miles.
I started to be uncomfortable at about 75 miles.
Lessons learned, Nutrition, Nutrition, Nutrition.
When i got home I needed a wee, at least I got the hydration right, then I put on my trainers and headed for a run. I must have looked dreadful, I felt as if i was sqatting and could barely lift my feet, I couldnt stop though, there were too many people around.I walked up hospital hill and then the run home felt a little better, but was still awful.
Need to brick more.
Total
101.7 mile bike
1.88 mile run
TOTALS
162 miles
18:03 time
14383 calories
12 workouts
Some other figures
1621 actual miles traveled this year
33 miles swum in 2012
1047 miles cycling in 2012
543 miles run in 2012
1409 human powered miles for 2012 miles in 2012
Tuesday 24 April 2012
Week 10 Second week of the holidays
Second week of the holidays, hubby off work too, so not masses of training this week.
MONDAY
PLAN
55 min bike
10 min run
120 lengths
we just walked and rested the whole day, Lovely.
TUESDAY
PLAN
easy run, 6 miles
Club run 6.7 mi 01:11 10:35 pace
Not much running or of anything much seems to have helped my calf which had been niggling, and speed. Was running along chatting and realised the rest of the group were not with us so had to walk abit while they caught up. A really good run though. Not often I have to slow down for the others.
Total
6.7 miles
WEDNESDAY
PLAN
Rest
Just a short dogjog before a 2 mile walk finalising junior championship route with John. Then went with Billy on the bikes to Brymor Ice cream parlour up at Jerveuix, it was hilly with a headwind on way there as well as predominantly uphill 1:01:06 quicker on the return 45:41. New fave icecream Riggwelter and raisin yum yum.
Followed it with a dogjog brick around the river loop.
After tea I went for a swim, I took it steady after a pretty active day
Total
26.9 miles bike
4.2 miles running
1650 yd
Totals
32 miles
THURSDAY
PLAN
Club training
Sprint session around Hell Wath, was really hard work, I don't like long sprints they hurt. Still what doesn't kill you makes you stronger. I was talking to Dennis about a new duathlon that would be on on Sunday, I quite facied it, he said go for it and I thought I'd give it a go. Popped round to Vicky's after club and she mentioned parkrun, I wasnt sure as I fancied the duathlon.
total
4.5 miles
FRIDAY
PLAN
55 min bike
swim training
Got up early and went for a short dogjog with Jed.
There was no swimming training again as its school holidays, so I went to Spa baths, the pool was quiet so I just got on with it, came home and entered the Duathlon at Newby Hall on Sunday
Totals
3.6 miles run
1.5 miles swim
SATURDAY
PLAN
80 mile bike
15 min run
Parkrun
Decided I would do Parkrun, so text Vicky to ask for a lift, BBrr! it was freezing, we arrived early after picking up Annette, Mel and Jackie because Vicky was marshalling as she cant run at the moment because she recently had both big toenails removed. when we got there we met Denis, he had cycled to Harrogate from Skelton on Ure. I went for a mile warm up lap with Mel and Dennis, both faster runners than me, so the pace was a bit quick, there was still a while to go so we did another mile. soon we were ready to go, I started close to Mel, Annette and Jackie, I tried to take it steady but soon was leading them, I could feel Annette on my shoulder, I just could not shift her, it felt like I was sprinting, I almost wanted her to overtake so I could take a breather, but soon we were on the last lap so I pushed onwards now hoping to keep her at bay, I finished in 26:30, Annette did 26:33, by gum that was close. Thanks annette for pushing me.
total
3.1 miles running
SUNDAY
PLAN
10 mile run
Newby Hall Duathlon
I set the alarm for 4:30 am to give me time to eat and double check everything. Pack my rucksack and at 5:45 I set off to slowly cycle the 3.5 miles to the race. Shockingly it was sub zero temperature with a heavy frost, i had to up my pace to keep warm, and I forgot about the one way system, so it was nearly 5 and a half miles, and so a little after 6 am I arrived, the place was almost deserted, just a Gazebo with a couple of people. Dennis said it would not be a big event and it looked as if he was right. I collected my number, number 40, and racked my bike. the lady giving the numbers was kind and offered that I could sit in her car, but I was really nervous and declined, I paced around trying to keep warm as more competitors arrived, not many though, there were a few NYPTri there but the field was small, 35, oh dear they would all be fast, I had worked out that I would take about 3 hours going by my Stokesley times, plus this duathlon was 10 km - 40 km - 5 km. Dennis arrived and we had a chat, that made me feel a bit better. Soon it was 5 mins to 8 and time to get ready to start the 2 lap 10 km course.
We set off and within the first km I was last, I pushed hard to not fall to far behind. As I arrived in transition I was told my time was 52:47, Whoa! that was a PB. being last must make you run faster than the fear of being last. There was still 1 competitor in transition so I changed my shoes and decided against my jacket as it was really windy and sometimes it flaps. The first few miles were into the wind, then there was a slight respite. I had studied the course online and figured I was certain of it. I'm familiar with the area, I lived in Skelton on Ure from age 4 to 7 and used to run the area in 2010 when I was training for my first marathon(gosh that seems so long ago I've done 5 now. The route was sign posted. I could see a cyclist's luminous yellow jacket in the distance, well I cant resist a chase, I set myself the task of catching up. The wind was brutal, going through Kirby Hill I was don to 5 mph, but as I turned onto the 168 south the wind was behind me, I sat up and got a bit of welcome speed. As I approached the roundabout, there was Dennis going the other way. I turned at the second roundabout and Bang! it was like hitting a wall as I was trying to head north into the wind. I dropped onto my handlebars and made myself as small as possible, and slowly I was catching the cyclist ahead, eventually as we approached the Dishforth roundabout I caught her, I didnt want to be accused of drafting so I stood on the pedals and over took. Now the task was to stay ahead of her. turning south on the168 was a blessing, the wind was behind so I sat up tall and used the wind.
Coming back into Newby Hall a car pulled out in front of me forcing me to brake, then positioned itself so I was unable to pass, when he turned off the cars in front pulled onto the grass to allow me passed, ans soon I was back in transition.
The 5 km run was tough I was now tired the girl I passed on the bike passed me at 1.5 km, we exchanged a few polite words and then she was off, she was running strongly, I just fought to keep her in sight. as I approached the last cattle grid, there was Dennis waiting to see me in. 3:02:00, not bad in the conditions and I was not last.
After chatting to a fer people and re packing my rucksack, I set off to cycle home when I realised that the presentations were taking place. I cycled over to find out that I had won a prize, 3rd female overall. Unfortunately some competitors had gone off route on the bike section, which is a shame.
I cycled home and got home just after midday.
It was a tough race because of the weather but a great experience too.
total
run 15 km
bike 40 km
Again the plan went out of the window this week, hubby was off work and supports me so much that a week of more quality time is well deserved for both of us.
TOTALS
95 miles
10:30 time
8341 calories
14 workout
TOTALS
95 miles
10:30 time
8341 calories
14 workouts
MONDAY
PLAN
55 min bike
10 min run
120 lengths
we just walked and rested the whole day, Lovely.
TUESDAY
PLAN
easy run, 6 miles
Club run 6.7 mi 01:11 10:35 pace
Not much running or of anything much seems to have helped my calf which had been niggling, and speed. Was running along chatting and realised the rest of the group were not with us so had to walk abit while they caught up. A really good run though. Not often I have to slow down for the others.
Total
6.7 miles
WEDNESDAY
PLAN
Rest
Just a short dogjog before a 2 mile walk finalising junior championship route with John. Then went with Billy on the bikes to Brymor Ice cream parlour up at Jerveuix, it was hilly with a headwind on way there as well as predominantly uphill 1:01:06 quicker on the return 45:41. New fave icecream Riggwelter and raisin yum yum.
Followed it with a dogjog brick around the river loop.
After tea I went for a swim, I took it steady after a pretty active day
Total
26.9 miles bike
4.2 miles running
1650 yd
Totals
32 miles
THURSDAY
PLAN
Club training
Sprint session around Hell Wath, was really hard work, I don't like long sprints they hurt. Still what doesn't kill you makes you stronger. I was talking to Dennis about a new duathlon that would be on on Sunday, I quite facied it, he said go for it and I thought I'd give it a go. Popped round to Vicky's after club and she mentioned parkrun, I wasnt sure as I fancied the duathlon.
total
4.5 miles
FRIDAY
PLAN
55 min bike
swim training
Got up early and went for a short dogjog with Jed.
There was no swimming training again as its school holidays, so I went to Spa baths, the pool was quiet so I just got on with it, came home and entered the Duathlon at Newby Hall on Sunday
Totals
3.6 miles run
1.5 miles swim
SATURDAY
PLAN
80 mile bike
15 min run
Parkrun
Decided I would do Parkrun, so text Vicky to ask for a lift, BBrr! it was freezing, we arrived early after picking up Annette, Mel and Jackie because Vicky was marshalling as she cant run at the moment because she recently had both big toenails removed. when we got there we met Denis, he had cycled to Harrogate from Skelton on Ure. I went for a mile warm up lap with Mel and Dennis, both faster runners than me, so the pace was a bit quick, there was still a while to go so we did another mile. soon we were ready to go, I started close to Mel, Annette and Jackie, I tried to take it steady but soon was leading them, I could feel Annette on my shoulder, I just could not shift her, it felt like I was sprinting, I almost wanted her to overtake so I could take a breather, but soon we were on the last lap so I pushed onwards now hoping to keep her at bay, I finished in 26:30, Annette did 26:33, by gum that was close. Thanks annette for pushing me.
total
3.1 miles running
SUNDAY
PLAN
10 mile run
Newby Hall Duathlon
I set the alarm for 4:30 am to give me time to eat and double check everything. Pack my rucksack and at 5:45 I set off to slowly cycle the 3.5 miles to the race. Shockingly it was sub zero temperature with a heavy frost, i had to up my pace to keep warm, and I forgot about the one way system, so it was nearly 5 and a half miles, and so a little after 6 am I arrived, the place was almost deserted, just a Gazebo with a couple of people. Dennis said it would not be a big event and it looked as if he was right. I collected my number, number 40, and racked my bike. the lady giving the numbers was kind and offered that I could sit in her car, but I was really nervous and declined, I paced around trying to keep warm as more competitors arrived, not many though, there were a few NYPTri there but the field was small, 35, oh dear they would all be fast, I had worked out that I would take about 3 hours going by my Stokesley times, plus this duathlon was 10 km - 40 km - 5 km. Dennis arrived and we had a chat, that made me feel a bit better. Soon it was 5 mins to 8 and time to get ready to start the 2 lap 10 km course.
We set off and within the first km I was last, I pushed hard to not fall to far behind. As I arrived in transition I was told my time was 52:47, Whoa! that was a PB. being last must make you run faster than the fear of being last. There was still 1 competitor in transition so I changed my shoes and decided against my jacket as it was really windy and sometimes it flaps. The first few miles were into the wind, then there was a slight respite. I had studied the course online and figured I was certain of it. I'm familiar with the area, I lived in Skelton on Ure from age 4 to 7 and used to run the area in 2010 when I was training for my first marathon(gosh that seems so long ago I've done 5 now. The route was sign posted. I could see a cyclist's luminous yellow jacket in the distance, well I cant resist a chase, I set myself the task of catching up. The wind was brutal, going through Kirby Hill I was don to 5 mph, but as I turned onto the 168 south the wind was behind me, I sat up and got a bit of welcome speed. As I approached the roundabout, there was Dennis going the other way. I turned at the second roundabout and Bang! it was like hitting a wall as I was trying to head north into the wind. I dropped onto my handlebars and made myself as small as possible, and slowly I was catching the cyclist ahead, eventually as we approached the Dishforth roundabout I caught her, I didnt want to be accused of drafting so I stood on the pedals and over took. Now the task was to stay ahead of her. turning south on the168 was a blessing, the wind was behind so I sat up tall and used the wind.
Coming back into Newby Hall a car pulled out in front of me forcing me to brake, then positioned itself so I was unable to pass, when he turned off the cars in front pulled onto the grass to allow me passed, ans soon I was back in transition.
The 5 km run was tough I was now tired the girl I passed on the bike passed me at 1.5 km, we exchanged a few polite words and then she was off, she was running strongly, I just fought to keep her in sight. as I approached the last cattle grid, there was Dennis waiting to see me in. 3:02:00, not bad in the conditions and I was not last.
After chatting to a fer people and re packing my rucksack, I set off to cycle home when I realised that the presentations were taking place. I cycled over to find out that I had won a prize, 3rd female overall. Unfortunately some competitors had gone off route on the bike section, which is a shame.
I cycled home and got home just after midday.
It was a tough race because of the weather but a great experience too.
total
run 15 km
bike 40 km
Again the plan went out of the window this week, hubby was off work and supports me so much that a week of more quality time is well deserved for both of us.
TOTALS
95 miles
10:30 time
8341 calories
14 workout
TOTALS
95 miles
10:30 time
8341 calories
14 workouts
Monday 23 April 2012
week 9 Easter holidays
Week 9
First week of the school holidays. School holidays are often the time when I build up my training
MONDAY
Plan
55 min bike
10 min bike
105 length swim
I had the time for a long run, so long run it was. Back in October I did an ultra run, I got a bit lost between West Tanfield and Mickley so I decided to go and get that section right. I studied the map and set off, it was a nice day for a run especially one that was mainly cross country. I found my way to Mickley easily this time but the mileage was not great so I decided to carry on through Hackfall Woods to the bridge on the Grewelthorpe-Masham road. The woods were hilly and slippery and on the return was draining on my legs, suddenly it seemed a long way home from Mickley, but as usual I never listened to my legs I just pushed onward, I ran out of water so I popped into the loos at the caravan park and refilled my bottle there.
Total 24 miles running
TUESDAY
Plan
6 mile club run
Swim coaching session spa baths, legs were tired from the last 2 days but the swimming helped, as did coffee with friends afterwards.
School holiday means no Juniors, but also that there are less adults too. There was only one from the group below mine, none from my group and none at all from Vicky's group, One lady wanted to drop back a bit due to recovering from injury, so we ran together. the weather was awful driving rain and snow.
2150 yd
Club run 5.5 miles
WEDNESDAY
Plan
rest
Yey! Sports Massage day, I have booked them fortnightly now. Libby keeps me on the road, ironing out my niggles before they become injuries, I have no doubt that she has contributed to my successes
THURSDAY
Plan
club training
Legs achy from training and massage so Iain's session was particularly tough, sprints and cornering around cones on the cricket field.
Total
4 miles sprint session
FRIDAY
Plan
easy 50 min bike
swim training
Good Friday
No swim training as school holidays.
Going caravanning so got the cycling out of the way early, before shopping for the trip.
After we got to the park we went for a walk along side the river, Jed loved it.
19.64 miles on bike
SATURDAY
Plan
70 mile bike
10 min run
Woke naturally and went for a run, it was short and hilly
we went to Allen banks, I found it on a tourist map which proved to be highly inaccurate as we drove for miles over the snow covered Penines. but when we finally arrived it was gorgeous http://www.nationaltrust.org.uk/allen-banks-and-staward-gorge/
2.09 miles of hills
Long woodland walk
SUNDAY
Plan
22 mile run
Easter Sunday
Got up early and went for long walk with Jed.
3 mile woodland walk
During the afternoon whilst hubby had a kip I went for a short but very hilly run.
4 mile hilly run
As you can see I have not stuck to the plan this week but I have worked hard and rested well, Oh and eaten lots of chocolate. Well it is Easter
TOTALS
60 miles not counting walks
10:11 time
8638 calories
7 workouts
First week of the school holidays. School holidays are often the time when I build up my training
MONDAY
Plan
55 min bike
10 min bike
105 length swim
I had the time for a long run, so long run it was. Back in October I did an ultra run, I got a bit lost between West Tanfield and Mickley so I decided to go and get that section right. I studied the map and set off, it was a nice day for a run especially one that was mainly cross country. I found my way to Mickley easily this time but the mileage was not great so I decided to carry on through Hackfall Woods to the bridge on the Grewelthorpe-Masham road. The woods were hilly and slippery and on the return was draining on my legs, suddenly it seemed a long way home from Mickley, but as usual I never listened to my legs I just pushed onward, I ran out of water so I popped into the loos at the caravan park and refilled my bottle there.
Total 24 miles running
TUESDAY
Plan
6 mile club run
Swim coaching session spa baths, legs were tired from the last 2 days but the swimming helped, as did coffee with friends afterwards.
School holiday means no Juniors, but also that there are less adults too. There was only one from the group below mine, none from my group and none at all from Vicky's group, One lady wanted to drop back a bit due to recovering from injury, so we ran together. the weather was awful driving rain and snow.
2150 yd
Club run 5.5 miles
WEDNESDAY
Plan
rest
Yey! Sports Massage day, I have booked them fortnightly now. Libby keeps me on the road, ironing out my niggles before they become injuries, I have no doubt that she has contributed to my successes
THURSDAY
Plan
club training
Legs achy from training and massage so Iain's session was particularly tough, sprints and cornering around cones on the cricket field.
Total
4 miles sprint session
FRIDAY
Plan
easy 50 min bike
swim training
Good Friday
No swim training as school holidays.
Going caravanning so got the cycling out of the way early, before shopping for the trip.
After we got to the park we went for a walk along side the river, Jed loved it.
19.64 miles on bike
SATURDAY
Plan
70 mile bike
10 min run
Woke naturally and went for a run, it was short and hilly
we went to Allen banks, I found it on a tourist map which proved to be highly inaccurate as we drove for miles over the snow covered Penines. but when we finally arrived it was gorgeous http://www.nationaltrust.org.uk/allen-banks-and-staward-gorge/
2.09 miles of hills
Long woodland walk
SUNDAY
Plan
22 mile run
Easter Sunday
Got up early and went for long walk with Jed.
3 mile woodland walk
During the afternoon whilst hubby had a kip I went for a short but very hilly run.
4 mile hilly run
As you can see I have not stuck to the plan this week but I have worked hard and rested well, Oh and eaten lots of chocolate. Well it is Easter
TOTALS
60 miles not counting walks
10:11 time
8638 calories
7 workouts
Week 8
This week was going to be tough, OFSTED were inspecting school Monday and Tuesday so it would be a bit of a fit what and when I can week.
MONDAY
Plan
40 min bike,
went early to work so didnt get time for a cycle.
Plan
10x25yd, x5 =50 lengths
Pool swim 1.36 miles 96 lengths to make up for not cycling.
Total 1.36 miles
TUESDAY
Plan
easy 6 mile run
Morning cycle 6 miles battery died on light
Dogjog brick 2 miles
After work there was a meeting to update the staff on the results of the inspection and much to everyone's delight they gave us a good. so it is official Outwood Academy Ripon is a good school. Staying for the meeting however made me late home, so I put Jed on his lead and took him to Junior runners with me.
Running club juniors 4.01
Jed loved running with the kids, but was tiring, I ran him home, fed him and ran back to club, but everyone had gone, they'd all set off early because of the club AGM later, so I ran the 7 bridges on my own.
Run home with Jed and back 1.1 mile
Lone run 5.5 seven bridges
AGM made for a late night, gone 10 pm
Total 10.1 miles run
WEDNESDAY
Plan
Rest
It was fairly warm and my colleague could not attend school running club due to other work stuff, so we had to stay on site so I set them 4 x 5 min efforts with 1 min rests, they worked really hard and really enjoyed it.I stood in the middle and shouted encouragement allowing me to rest.
THURSDAY
Plan
club training
managed to get up in time for a quick cycle.
Cycle 14 mile
Got back and got Jed out, Dogjog bricks are quite good because Jed pulls me a bit and there are a couple of stops allowing my legs to recover.
Dogog brick 1.77
Another busy day at work followed by Club training. Ian took us up to Studley and had us running up and down the deer park.
Hill efforts at Studley, 3x10 min efforts
5.5 miles
Total
14 mile cycle
7.2 miles run
FRIDAY
Plan
easy bike 45 mins
swim training
Broke up from school for the Easter holidays, the end of a busy week.
Went for lunch with some friends and then went to visit Mum, she has now been moved to Ripon. She looked well sat in her chair.
Decided a day off was in order especially as there was no swim training
Total
Rest
SATURDAY
Plan
endurance bike 70 miles
I had already run loads this week and needed to work on my cycling but also wanted family time.
Didnt go out till late, went out for the day with hubby, went for short hilly cycle late afternoon
Total
bike 17 miles
SUNDAY
Plan
18 mile run
Needed to get my bike miles up, Hubby went fishing so I didnt feel the need to rush. I planned my route and told hubby the plan before I set off. Safety first. Long rides on my own need special planning, I have no one to do these rides with because i am not a fast rider and dont want to feel as if I am holding others up or chasing them, so I feel the best way for me to increase my mileage and avoid injury is to go alone but make sure i am as safe as possible.
I have put a link on so you can see the route and try it for yourself.
85 mile cycle Richmond
85.77 miles
Total this week
145 miles
14.03 hrs training
11,193 calories burned
0ver 9 work outs
MONDAY
Plan
40 min bike,
went early to work so didnt get time for a cycle.
Plan
10x25yd, x5 =50 lengths
Pool swim 1.36 miles 96 lengths to make up for not cycling.
Total 1.36 miles
TUESDAY
Plan
easy 6 mile run
Morning cycle 6 miles battery died on light
Dogjog brick 2 miles
After work there was a meeting to update the staff on the results of the inspection and much to everyone's delight they gave us a good. so it is official Outwood Academy Ripon is a good school. Staying for the meeting however made me late home, so I put Jed on his lead and took him to Junior runners with me.
Running club juniors 4.01
Jed loved running with the kids, but was tiring, I ran him home, fed him and ran back to club, but everyone had gone, they'd all set off early because of the club AGM later, so I ran the 7 bridges on my own.
Run home with Jed and back 1.1 mile
Lone run 5.5 seven bridges
AGM made for a late night, gone 10 pm
Total 10.1 miles run
WEDNESDAY
Plan
Rest
It was fairly warm and my colleague could not attend school running club due to other work stuff, so we had to stay on site so I set them 4 x 5 min efforts with 1 min rests, they worked really hard and really enjoyed it.I stood in the middle and shouted encouragement allowing me to rest.
THURSDAY
Plan
club training
managed to get up in time for a quick cycle.
Cycle 14 mile
Got back and got Jed out, Dogjog bricks are quite good because Jed pulls me a bit and there are a couple of stops allowing my legs to recover.
Dogog brick 1.77
Another busy day at work followed by Club training. Ian took us up to Studley and had us running up and down the deer park.
Hill efforts at Studley, 3x10 min efforts
5.5 miles
Total
14 mile cycle
7.2 miles run
FRIDAY
Plan
easy bike 45 mins
swim training
Broke up from school for the Easter holidays, the end of a busy week.
Went for lunch with some friends and then went to visit Mum, she has now been moved to Ripon. She looked well sat in her chair.
Decided a day off was in order especially as there was no swim training
Total
Rest
SATURDAY
Plan
endurance bike 70 miles
I had already run loads this week and needed to work on my cycling but also wanted family time.
Didnt go out till late, went out for the day with hubby, went for short hilly cycle late afternoon
Total
bike 17 miles
SUNDAY
Plan
18 mile run
Needed to get my bike miles up, Hubby went fishing so I didnt feel the need to rush. I planned my route and told hubby the plan before I set off. Safety first. Long rides on my own need special planning, I have no one to do these rides with because i am not a fast rider and dont want to feel as if I am holding others up or chasing them, so I feel the best way for me to increase my mileage and avoid injury is to go alone but make sure i am as safe as possible.
I have put a link on so you can see the route and try it for yourself.
85 mile cycle Richmond
85.77 miles
Total this week
145 miles
14.03 hrs training
11,193 calories burned
0ver 9 work outs
Wednesday 4 April 2012
Week 7 Recovery/taper
Last week I really pushed myself, knowing that this week would be alot less intense. the weekends bike ride has left me with tight quads and injury is not an option so no cycling till Sunday's race. Also as some of you may have noticed I don't always stick rigidly to my plan, this week was one of those weeks.
MONDAY
Plan 40 min cycle with 6x 20 min sprints
Quads were tight so I did not cycle today.
Plan 1000 yard swim
Having not cycled I felt a bit guilty so I extended my swim to 1.1 miles, which felt good and eased my legs a bit.
Total
Swim 1.1 miles
TUESDAY
Plan 5 miles easy running
It was junior running club at 5:15, we went quite a hilly route around town, some of the younger ones struggled a bit, so we cut our route shorter than the other group's
for the adult session, my group went with Vicky's group, their pace was quite fast but after a couple of miles I settled in and was quite comfortable. at 4.5 miles we were joined by a dog, one of the runners said he'd take it back. He was gone a while so we went to look for him and came across the dog with a different bloke, he said he had not seen a runner.
we split into twos and scoured the housing estate, eventually deciding to head back to club. when we got there, there was our missing runner. He had seen another runner in the distance and thinking we had set off with out him, by the time he caught her up and realised she was not one of our group he decided it would be best to head back. we were all glad that he was safe.
Totals
runs
Juniors 2.5 miles
Adults 6 miles
WEDNESDAY
Plan Rest
Today was wet, so thought that the school running club could run on local pavements, but as the day wore on the sun came out and we decided to go along the route that was the cross country route when I was at school, the youngsters were great, never allowing themselves to get too far ahead before returning. As usual the all were enthusiastic and really enjoyed themselves. I still was suffering with my quads so trotted along at the back.
At % pm I had a sports massage and Libby really laid into my quads and re stretches my hamstrings. She said that my ITband was a bit tight when I mentioned that my left knee was niggly, she worked on it for a while and told me to use my roller on it.
Totals
run 2.9 miles
THURSDAY
Plan club training
Landrover hill, we thought it would be as we hadnt done it in a while. the jog down there was the warm up then it was short sharp efforts of sprints up and down varying lengths of the hill. Quads were still sore from yesterday's massage so hill work was tough.
Totals
run 4.9 miles
FRIDAY
Today was sports relief day, my biggest relief was not having to think what to wear. The whole school got together after lunch to complete 3 laps of the school field. I guided a student with visual impairement round, and boy she could run.
Work then over ran and I texted Billy to meet me at the Grammar school with my swim kit for the coaching session, that way I could get my work finished. The swim session was a tough one, efforts of decreasing lengths. overall I have improved but billy has improved more as he was moved up a lane.
Totals
run 1 mile
Swim 1.14 miles
SATURDAY
Total rest day to prep for tomorrows Duathlon
Total
0 miles
SUNDAY
The forecast was for warm and sunny but there was just this dreadful thick fog. we loaded the bikes on the car and set of. as soon as we were in the countryside the visibility was about 20 yds, this was going to be a long journey. I checked the website on the phone and the organisers had advised lights, it did not look as if it was going to be a fun day, then as we passed Thirsk the fog thinned and eventually lifted.
We arrived in Stokesley and went to collect our numbers from the town hall ( we couldn't go to Godleys to collect the previous day as we were in Harrogate visiting Mum)then we went back to get the bikes and get them racked. Even though the fog had lifted it was still cold and we debated over what to wear.
Soon enough there was the race briefing. The novice race was to go first then the main race in 2 waves 10 mins apart, first wave was male under 40 and all females, second was everyone else. This made me nervous because I normally like to start near the back, being slower, I don't like to get in peoples way and I find it scary when lots of people start pushing past.I don't feel inadequate in any way, I have as much right to be there as anyone, I am just not as fast, I dont like the way some faster athletes are so hell bent on being at the front that they dont care if they push and shove other athletes out of the way, so I like the back. Now I was nervous of being in the way of all those fast 40+ blokes.
When the klaxon went I tried not to get drawn into the chase and to do my own thing. I was almost halfway through the 5 km run as 40+ guys started to pass and was just over half way when I saw hubby, I think I may have speeded up a bit, every time someone passed I dreaded it being him. I got back to t1 and got my bike heading out into the countryside, the sun was shining and it was a lovely day, there were cyclists for as far as you could see like a string of brightly coloured beads. My pace was good and I kept hubby at bay. 35km later as I entered T2 there he was approaching the dismount point, I racked my bike and set off. there was no water ready so I had to wait, I was gasping, Id only had energy drink on the bike knowing the water stop was just outside T2. The sun was beating down and it was a lovely day, my legs were tired but not wobbly and i overtook a couple of others, then it happened, hubby ran passed wishing me well as he ran off into the distance looking really fresh, I tried to run a bit quicker. I finished strong and not too far behind hubby, when the results came in there was less than 10 mins between us, so I was happy and my first 5 km was a pb. Hubby was over the moon it was his first Duathlon and his 2nd 5km was nearly 2 mins faster than his 1st. And so we went home happy bunnies and the sun shone down
Totals
run 10 km
bike 35 km
Mot a massive week but the rest was well earnt and the result was a good race at Stokesley Duathlon
Weekly total miles 47
7:11 hours trg
5947 calories burned
over 8 workouts
I have now covered 1160 miles in 2012 and 947 of those count towards 2012 miles in 2012 challenge
420 miles running
715 miles cycling and 26 miles swimming
MONDAY
Plan 40 min cycle with 6x 20 min sprints
Quads were tight so I did not cycle today.
Plan 1000 yard swim
Having not cycled I felt a bit guilty so I extended my swim to 1.1 miles, which felt good and eased my legs a bit.
Total
Swim 1.1 miles
TUESDAY
Plan 5 miles easy running
It was junior running club at 5:15, we went quite a hilly route around town, some of the younger ones struggled a bit, so we cut our route shorter than the other group's
for the adult session, my group went with Vicky's group, their pace was quite fast but after a couple of miles I settled in and was quite comfortable. at 4.5 miles we were joined by a dog, one of the runners said he'd take it back. He was gone a while so we went to look for him and came across the dog with a different bloke, he said he had not seen a runner.
we split into twos and scoured the housing estate, eventually deciding to head back to club. when we got there, there was our missing runner. He had seen another runner in the distance and thinking we had set off with out him, by the time he caught her up and realised she was not one of our group he decided it would be best to head back. we were all glad that he was safe.
Totals
runs
Juniors 2.5 miles
Adults 6 miles
WEDNESDAY
Plan Rest
Today was wet, so thought that the school running club could run on local pavements, but as the day wore on the sun came out and we decided to go along the route that was the cross country route when I was at school, the youngsters were great, never allowing themselves to get too far ahead before returning. As usual the all were enthusiastic and really enjoyed themselves. I still was suffering with my quads so trotted along at the back.
At % pm I had a sports massage and Libby really laid into my quads and re stretches my hamstrings. She said that my ITband was a bit tight when I mentioned that my left knee was niggly, she worked on it for a while and told me to use my roller on it.
Totals
run 2.9 miles
THURSDAY
Plan club training
Landrover hill, we thought it would be as we hadnt done it in a while. the jog down there was the warm up then it was short sharp efforts of sprints up and down varying lengths of the hill. Quads were still sore from yesterday's massage so hill work was tough.
Totals
run 4.9 miles
FRIDAY
Today was sports relief day, my biggest relief was not having to think what to wear. The whole school got together after lunch to complete 3 laps of the school field. I guided a student with visual impairement round, and boy she could run.
Work then over ran and I texted Billy to meet me at the Grammar school with my swim kit for the coaching session, that way I could get my work finished. The swim session was a tough one, efforts of decreasing lengths. overall I have improved but billy has improved more as he was moved up a lane.
Totals
run 1 mile
Swim 1.14 miles
SATURDAY
Total rest day to prep for tomorrows Duathlon
Total
0 miles
SUNDAY
The forecast was for warm and sunny but there was just this dreadful thick fog. we loaded the bikes on the car and set of. as soon as we were in the countryside the visibility was about 20 yds, this was going to be a long journey. I checked the website on the phone and the organisers had advised lights, it did not look as if it was going to be a fun day, then as we passed Thirsk the fog thinned and eventually lifted.
We arrived in Stokesley and went to collect our numbers from the town hall ( we couldn't go to Godleys to collect the previous day as we were in Harrogate visiting Mum)then we went back to get the bikes and get them racked. Even though the fog had lifted it was still cold and we debated over what to wear.
Soon enough there was the race briefing. The novice race was to go first then the main race in 2 waves 10 mins apart, first wave was male under 40 and all females, second was everyone else. This made me nervous because I normally like to start near the back, being slower, I don't like to get in peoples way and I find it scary when lots of people start pushing past.I don't feel inadequate in any way, I have as much right to be there as anyone, I am just not as fast, I dont like the way some faster athletes are so hell bent on being at the front that they dont care if they push and shove other athletes out of the way, so I like the back. Now I was nervous of being in the way of all those fast 40+ blokes.
When the klaxon went I tried not to get drawn into the chase and to do my own thing. I was almost halfway through the 5 km run as 40+ guys started to pass and was just over half way when I saw hubby, I think I may have speeded up a bit, every time someone passed I dreaded it being him. I got back to t1 and got my bike heading out into the countryside, the sun was shining and it was a lovely day, there were cyclists for as far as you could see like a string of brightly coloured beads. My pace was good and I kept hubby at bay. 35km later as I entered T2 there he was approaching the dismount point, I racked my bike and set off. there was no water ready so I had to wait, I was gasping, Id only had energy drink on the bike knowing the water stop was just outside T2. The sun was beating down and it was a lovely day, my legs were tired but not wobbly and i overtook a couple of others, then it happened, hubby ran passed wishing me well as he ran off into the distance looking really fresh, I tried to run a bit quicker. I finished strong and not too far behind hubby, when the results came in there was less than 10 mins between us, so I was happy and my first 5 km was a pb. Hubby was over the moon it was his first Duathlon and his 2nd 5km was nearly 2 mins faster than his 1st. And so we went home happy bunnies and the sun shone down
Totals
run 10 km
bike 35 km
Mot a massive week but the rest was well earnt and the result was a good race at Stokesley Duathlon
Weekly total miles 47
7:11 hours trg
5947 calories burned
over 8 workouts
I have now covered 1160 miles in 2012 and 947 of those count towards 2012 miles in 2012 challenge
420 miles running
715 miles cycling and 26 miles swimming
Subscribe to:
Posts (Atom)