Silver's tri-ing. IM Swim and run goal, check. Bike time!

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Re: Silver's tri-ing. IM Swim and run goal, check. Bike time

Postby silver » Tue Apr 26, 2016 3:26 pm

Image

Coming to the line...

Maiden marathon thoughts.

Will I do it again? Yes. Obviously.
Did I do ok? Yes. Especially considering how under trained I am. 17.5miles/week for 15 weeks isn't be enough to fulfil your potential. PLaced 159/447
Did I get the nutrition right? Nearly, half a litre of water, one banana and one Nakd bar left me just short in the final mile.(temp 6-8°C)
Was it a good marathon? I'd say yes it was OK for a shoestring race. I'd recommend it as a cheap racing experience.

I spent most of the run chatting with people for a while and then moving on, the first 45 minutes were steady with my wife. I knew I was going to need a long warm up. It was cold, long legs and two tops and a hat. I was still chilled occasionally and never overheated.
Met a few lovely people including a vegan runner, really helped pass the time and keep me to a sensible pace.

As to recovery, Sunday afternoon/evening were sore, several pints of cider and lots of food helped :)
Yesterday I did 20-30 easy lengths in the pool which felt great. Feels like I'm swimming really strong at the moment.

Today I did 40, lots of push and glides(getting past the 10m mark) and breast stroke as my right shoulder has a bit of a niggle. Technique seems to have evolved again :) Swam 1:26 for a 100 with fairly low effort :)
Hoping I can keep that as a new standard pace...
It's not what you do occasionally that makes a difference, it's that which you do everyday that brings progress.

http://www.thesilverman.co.uk

Strava-https://www.strava.com/athletes/2077466
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Re: Silver's tri-ing. IM Swim and run goal, check. Bike time

Postby silver » Wed Apr 27, 2016 3:11 pm

much better at doing a zero day today, just 15 minutes on the rollers, 20 minutes good stretching and a 2 mile walk.

Then trying not to aggravate my shoulder whilst editing photos...
It's not what you do occasionally that makes a difference, it's that which you do everyday that brings progress.

http://www.thesilverman.co.uk

Strava-https://www.strava.com/athletes/2077466
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silver
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Re: Silver's tri-ing. IM Swim and run goal, check. Bike time

Postby silver » Thu Apr 28, 2016 2:24 pm

this mornings swim much better.
still a no fly zone due to the niggly shoulder. who'd have thought that running would cause me shoulder issues...

50ish lengths today, 25s and 50's for the most part, lots of push and glide again. I need to keep doing this drill, it's pushing my speed/effort up noticeably.
Medium/low effort 100 in 1:27 when I was expecting 1:30-32 :)

Do I need to keep to short repeats for another few days or am I good to go for 200 and 400's?

Looking out at the cold and rain knowing I need to go run for half an hour...I can see how easy it would be to stop running altogether after a big race.
I have a sub20 5km target though. I'll hopefully get to focus on a good 6 weeks of gym work. I'll couple that with hill repeats.

Also got to plan how to bring the bike back into the mix...

15 minutes run, felt good. cut it in half because I have no self control and was running too fast...
It's not what you do occasionally that makes a difference, it's that which you do everyday that brings progress.

http://www.thesilverman.co.uk

Strava-https://www.strava.com/athletes/2077466
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silver
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Posts: 1106
Joined: Wed Apr 20, 2005 8:36 am
Location: Newcastle-under-Lyme, UK

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