Just a quick update on my tri training as my watch is not logging my achievements in a fit of techno-spite.
I really think I’m on to a winner here. At last. The motorbiking into work, doing a run every day and separate bike/ run sessions is really working for me.
I’m trying not to be bitter about all the time I wasn’t doing it. I had different goals last year. And the month or so I was pushbiking then running every day was good general fitness building. But this is where it’s at.
This week I did an average of 11 hours a day at work for the first 3 days. So 12 or so hours with commuting. When you get home you just want to crash out. Because I’m committed to the run every day I got out and did it. Even if it was only a mile it was keeping the training going.
I did that trial-by-ordeal thing for Sufferfest.
They kept giving me target power and revs and I was smashing it. Saying put in 100 watts, I was doing over 200. For the five second sprint I did 400+ watts. An hour of tests and recovery. 5 seconds, 5 minutes, 20 minutes, and 1 minute. I went all out. I finished it, proud as Punch, then got my results.
Look at the scale. The outside line is “exceptional”, right the way down to “modest”, I nearly killed myself and scraped into Modest in one test! Ooh, 1½ tests, I just noticed. Big whoop!
Anyway, that is the baseline for my training. Knowing those figures they can beast me to greatness.
The big one remains the running though.
It was two weeks ago I couldn’t maintain an 8.30m/m pace. Since I’ve stopped pushbiking I am battering it.
I did that 4 mile run and surprised myself by only being 20 seconds off my best ever time for the distance.
I did a three mile run the other day. I’d had a long day and couldn’t be bothered, but like I said, once you are actually forced to do it you start getting into it. I thought I’d make the last mile count so I went for it. My previous PB for a mile, when I was doing speed training, was 6.44 (I think), I ran it in 6.27!
Wow. That’s without speed training, just using the fitness or running everyday and the stamina and breathing from the turbo pushbiking. I was/ am delighted.
I did a 55 minute session on Sufferfest, the went out for the bare minimum mile. I was expecting dead legs so wasn’t going for a time. a quarter mile in I realised I was on the pace so went for it. I did that in 6.54.
Today was a run day (actually a swim day, but the pool wasn’t doing lane swims tonight) I went out to do a 10 mile run, trying to maintain a sub 7.30, I think I may be coming down with something chesty though. I was swallowing a lot which made breathing a bit tricky. I settled for a 7 mile run, so I could at least have a 10k (6.21 miles) time. Another PB. I think my previous 10K PB was 52 minutes, I did it in 44.42 (averaging 7.09 for the 7 miles).
My legs a starting to feel a bit tender now. A bunch of PB’s one after the other. I’ll do the minimum mile tomorrow and hopefully get a swim. Low impact, let them heal.
Anyway, that was it. Just a bunch of boring stats. But to me it’s awesome. I really think I’ve cracked it this time. If I can get the swim sorted, I am on for my 3 year sub 10 Ironman goal. And a sub 3 marathon later this year.
Real, tangible, immediate improvement, session upon session. Brilliant.
I forgot to say, Sufferfest do a holistic approach to being your best, which includes mental toughness and yoga for flexibility and strength. I didn’t think there was much they could teach me, in all modesty, about gritting your teeth and getting on with it, but it’s not like that. They focus on 4 things, goal setting, focus, review and positive thinking. I’m going to give it a go. All the pro’s do it. Anything that helps.