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Postby IronGirl » Tue Nov 10, 2009 9:47 pm

[quote="Mr. Cleetus"]What's up with the chiropractor? Do you have back issues?

........that sort of stuff would be the closest thing for me. You?


I overpronate and if not corrected this can put me slightly out of alignment. I wear orthotics in my running shoes and with those there is usually no issue at all. I've raced all my triathlons with the help of these, with no problems.
However I realised at Stratford half that my current orthotics were actually a coulple of years old and were pretty worn down. I know this as I felt tight around the hips and tight in the IT band.
So last week I saw the podiatrist to get new orthotics and also the chiro to get straightened out. "A few minor adjustments" in her words. Everything is fine now thanks.

On adventure racing, I've never fancied the whole sleep deprivation thing either. There are some short 5-6 hour mini adventure races about that have MTBing, kayaking and running. I quite like the idea of doing one of those maybe. Only been in a kayak a couple of times, but you get to choose how much of each discipline you want to do to get to the check points.
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Postby IronGirl » Tue Nov 10, 2009 9:50 pm

Tuesday Rest day

Long day at work, open evening for prospective students! Got home 9pm. Grrr!
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Postby skoptic » Wed Nov 11, 2009 2:58 pm

I've never kayaked either but I saw an advert for a "kayakathon" recently .. thought it was a brilliant name :-)

LOL on your 'Grrr' rest day .... I'm having one of those days today, an "enforced" rest day 'cause life is getting in the way!
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Postby IronGirl » Wed Nov 11, 2009 9:43 pm

[quote="skoptic"]LOL on your 'Grrr' rest day .... I'm having one of those days today, an "enforced" rest day 'cause life is getting in the way!


Rest is good for us really. It's the bit that makes you stronger. So a good way to look at it is that we are getting stronger in work time. :lol:
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Postby IronGirl » Wed Nov 11, 2009 9:54 pm

Wednesday

40 min Run

A couple of laps around town as it was dark and I needed the street lamps.

1500m swim

OK so its not much but at least I managed to get wet.
Could potter up and down all day, but that's it, upper body strength is hopeless. I need to get in the pool regularly and keep up the weights.
All about getting into this winter routine I guess. Summer was so much easier. Much more fun in the lake twice a week. Still can't complain I had a whole lane to myself for the whole time I was in the pool.
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Postby IronGirl » Fri Nov 13, 2009 5:56 pm

Thursday Rest day, late night working Tuesday & Mr I away last night, so sat up surfing! Doh! Need a good night's sleep.

Friday

Feeling much better today.

AM 40 min Turbo Session

First Half of the Chrissie Wellington Winter Wonder! Will build up to the full set over a couple of weeks.
http://www.turbotraining.co.uk/indoor_c ... php?id=225
interesting set, not half as bad as it looks.

PM 90 min Run

Pouring rain!
Steady run off road, actually got home at 1 hour 42 having stopped to help a sheep. The poor thing had got herself completely wrapped up in brambles and was basically attached to the hedge. Couldn't quite get her free so decided to get home and phone the farmer. She has just gone out to get her.
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Postby IronGirl » Sat Nov 14, 2009 8:38 pm

Saturday

Rain rain go away! It's pouring down again.

80 minute Turbo Session.

Mmm yes same one as yesterday, but did the whole thing. :)
I know I said I was building up to this, but I realised that I was being a wuss! Absolutely soaked with sweat despite having door wide open. Time to invest in a new fan.
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Postby IronGirl » Sun Nov 15, 2009 5:04 pm

Sunday

AM 40 min cross country run
Lap of Brockhampton Farm. Good muddy fun.
Took the dog out. He's a dalmation. He started out white with black spots
and finished up black with white spots. But he had fun too!

PM 1 hour gym
Adaptation phase week 2
squats 3 x 10 @ 70kg
technique on these not good so moved to leg press to push the legs more
will keep practicing the squats as it's a better all round exercise.
leg press 3 x 10 on 12? weight not marked on so no idea
bench press 2 x 10
lat raises 3 x 10
front raises 3 x 10
lat pull downs 3 x 10
sit ups 4 x 15
bucep curls 2 x 10
tricep dips 3 x 20

Seems to have done something as I can't lift my water bottle now!
And don't weights just make you want to curl up in a ball and go to sleep.

Weekly Evaluation

Swim 1500m (I did 24k one week before my last Ironman, but you have to start somewhere and at least I did start!)

Bike 2 hour total all on the turbo!

Run 4 hours with a good mix of runs

Gym 1 hour

3 Postives
I went swimming and remembered that Leominster pool is actually pretty good. No pool rage in their very quiet lane sessions.
I enjoyed the turbo sessions.
Probably saved a sheeps life on my long run.

3 things to improve
Build the swim distance
Try to get a long bike in next week
Overall program is coming together, can focus on building this up next month.

Easy week next week with a race on the saturday (Ellan Valley 10 mile....road, run, very hilly, possibly the most scenic road race in UK)
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Postby skoptic » Mon Nov 16, 2009 1:59 am

[quote="IronGirl"]Saturday

80 minute Turbo Session.


Well done :-) .. I'm yet to be able to sit on my turbo for that long this winter!
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Postby runner » Mon Nov 16, 2009 7:29 am

[quote="IronGirl"]Thursday Rest day, late night working Tuesday & Mr I away last night, so sat up surfing! Doh! Need a good night's sleep.

Friday

Feeling much better today.

AM 40 min Turbo Session

First Half of the Chrissie Wellington Winter Wonder! Will build up to the full set over a couple of weeks.
http://www.turbotraining.co.uk/indoor_c ... php?id=225
interesting set, not half as bad as it looks.

PM 90 min Run

Pouring rain!
Steady run off road, actually got home at 1 hour 42 having stopped to help a sheep. The poor thing had got herself completely wrapped up in brambles and was basically attached to the hedge. Couldn't quite get her free so decided to get home and phone the farmer. She has just gone out to get her.


sometimes it's pretty dificult to know what to do, but think you did the best!!

I once stoped in winter to get a fish back in the water who got on the ice... Guess the only thing about fish I know was that they should be in the water. ..
support this wonderfull organisation:
http://www.towerhillstables.com
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Postby IronGirl » Mon Nov 16, 2009 5:35 pm

Runner wrote:
[quote]Guess the only thing about fish I know was that they should be in the water. ..


Expert knowledge given the situation!

Monday

30 min recovery run. Nice and easy and a good stretch.

Main muscle groups feeling OK but pretty sure DOMS is going to set in for some of the fixators tomorow from the weights. Went for the recovery run as getting a bit of blood flow usually helps prevent the worst. Also had a recovery smoothie yesterday and will have another this evening.
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Postby Mr. Cleetus » Mon Nov 16, 2009 8:55 pm

[quote="IronGirl"]...
3 Postives
I went swimming ...


well done!! :)

Looks like you're going well.
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Postby IronGirl » Wed Nov 18, 2009 9:23 pm

Thanks Mr Cleetus. I feel like everything is in place now and I can start to work on specific things.
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Postby IronGirl » Wed Nov 18, 2009 9:47 pm

Tuesday Rest day.

Wednesday 2000m swim

400m warm up Mixed stroke
10 X 100
10 x 50
100 cool down

Got some useful stroke analysis from Mr I, mainly to do with an unbalanced stroke, so I'm going to try bilateral breathing next time to see if it will help me correct some of the issues. In hindsight it was probably a bad idea to only swim outside this summer, as a wetsuit immediately puts me in a better position and I rely on that too much instead of sorting out the problems.
Specific swim fitness obviously needs a lot of work and Percieved effort was very high!
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Postby IronGirl » Thu Nov 19, 2009 7:42 pm

Thursday 40 min easy run

Just to get a bit of blood flowing before weekend.
Looking forward to racing. But forcast does not look too good!
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