As per the training thread I managed the trail half marathon yesterday. Not exactly flying but was feeling a bit rough beforehand, so quite pleasing.
That’s a couple of decent runs I’ve got in already and I’m not feeling totally crippled today.
Need to stagger the long runs before Boston and make sure I don’t overdo things in the Christmas break to set myself back.
Got another race on NYD that will be about 2 hours depending on conditions, followed by a road half. Would like another in February but do need to do some cycling then swimming.
Not aiming for anything daft at Boston as it will be hard to stay off my feet in the days before, but if I get close to 3:10 I’d be pleased.
Retake my crown as the fastest runner in the household. I was deposed on Sunday at the XC as I limped in 60s behind him. I thought I would have a few more years before this would happen so hoping Sunday was a blip.
Not very good is it really? And yet, having these other loftier goals hanging around there did spur me on a little- I got close to some:
Ran 34km, then stopped and vomited.
Entered IM Lanza, but deferred to 2023
Half marathon 1 minute slower
Park run 11 seconds slower
Let’s not mention the roof.
And something I read recently:
“Perhaps happiness is to be found in the journey uphill, and not in the fleeting sense of satisfaction awaiting at the next peak. Much of happiness is hope.” (Jordan Peterson again)
That said, I really do need to fix the damn roof
So, 2022:
Indoor cycling FTP 300W
Do a run in another country that isn’t Wales
Do at least 3 triathlons
17:59 at Weymouth Park Run
Fix the damn roof
Operation warp speed.
I have now got a coach, 24 month plan through to Kona Oct 23. First year will be some learning, to get some 70.3 speed back and improve IM execution. Been on base for a couple of months with a ramp up from January.
Sub targets:
Parkrun 18:xx
AG podium at one of Outlaw Half, full Outlaw, 70.3 Staffs.
300w 10 TT
Thanks, will keep updates going. Think I may be let off the Z2 leash for some TTT action in January.
Plan is really to scale back to doing things that improve A race triathlon performance - there will be some TT’s, but I think the amount and focus I’ve given them in the past was not ideal, racing most weekends plus midweek club events doesn’t leave much headroom for actual training.
I was told the same when all I wanted to do was race on Zwift and TT 3 times a week, it was pointed out that it erodes the full potential of my actual targeted races.
Will be interesting to see if I can behave next year.
Will be following along with interest. Surprised you have a fast 5K target as most coaches don’t seem to push high intensity running as part of a LD tri plan.
I reckon I could get close to your sub-targets 1 & 3, but nowhere near 2 or your main target. Which probably reflects my poor endurance conversion, but also that those targets don’t necessarily align?
@leahnp it was really the inability to make the right decisions during the season that drove my decision to get coached. I’d started out with good intentions before and just got sidetracked once there were midweek/weekend TT’s etc available, and was even worse last year when I shoehorned Zwift racing and TTT’s on top of even that. Analysis shows I peaked around April after full winter training and then 2/3 races and was on a slow, but steady decline from then onwards.
My numbers are currently way behind this time last year but we’re hoping to build a deeper base then keep trending upwards to the A races.
@buzz It helps aging into M55-59 when targetting podiums It won;t really be a LD plan this year, it’ll really be a 70.3 plan (whilst doing one full targetting good execution) then LD next year.
Sounds exactly like the plan I am following as well. Quality over quantity building to specific events, this will be a challenge as we had to list the events to target and agree to stick to those and not get distracted by other events no matter how interesting or fun they could be.
Good luck in 2022 and I’m sure you will crush it with podiums
The lack of official races before April this year probably meant people did focussed training and got away with the Zwift racing as quality sessions. A lot of people were smashing it when they restarted.
It looks like I’m basing next year around audax. Audax UK have an award called ‘Randonneur around the year’, where you have to ride a minimum 200k ride, every month for 12 consecutive months. I’ve started entering a few events and this is what the first six months looks like :
Jan - Willy Warmer 200k
Feb - Winter Boat Ride 200k
March - Gently Bentley 200k
April - London-Wales-London 400k
May - Bryan Chapman 600k (if I can get in) or Dauntsey Dawdle 400k
June - Ditchling Devil 200k
July - London - Anglesey - London 1000k.
I won’t be able to do LEL, as I had originally hoped, as my Audax UK membership lapsed for a few months, so I’m not entitled to the guaranteed entry that I thought, but the LAL in July works better.
I was in two minds about setting goals for next year. In the past they have been useful to have something to aim for, but they have also been a source of pressure and frustration.
I’m neglected my health recently so some goals around those would be useful I think.
So:
Weight to healthy range. <100kg.
Blood pressure back to normal range.
6 months off the booze (should help with 1 and 2).
Strength targets:
1RM for
1.75 x BW for squat and deadlift
1.5x for row and bench
1x for shoulder press.
3 proper pull-ups
Only going to do the cotswold smackdown, and that’s just for shits and giggles so no goals or targets other than to enjoy myself.
It won;t really be a LD plan this year, it’ll really be a 70.3 plan (whilst doing one full targetting good execution) then LD next year.