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

Postby silver » Fri Apr 29, 2016 11:16 pm

2km swim today

drills, drills and more drills, some alt strokes and 1x100 arr. 1:21.
speed is good :)

Lots of noticeable fatigue in the shoulders today.
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 » Sun May 01, 2016 11:10 pm

Saturday
a day of juggling with old friends :)

Sunday. Absolutely Nothing. A proper down day.
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 May 04, 2016 8:35 pm

Monday, 46mins of not feeling great running, 8km
decent swim, lots of drills

tuesday good swim, hitting 38 for 50 without sprinting. levelling up :)

today
better run, 5km in 28 mins,took 4 km to start to feel smooth.
2km swim
400 warm up
4xpush and glide
500 core drills with fins
4x50, arr. 41,41,41,38
50 steady
2x100, breast and back
250 pull
4x25 underwater fly kick hard.
200 cool down
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 » Thu May 05, 2016 4:03 pm

1hr30 on the bike. I can still ride 20 miles! Albeit quite slowly...

2min run straight off the bike. slightly wobbly legs.

1.4km swim
12x100 alternating strokes. free >1:28-24-22
200 cool down
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 » Fri May 06, 2016 5:47 pm

2km swim, trying to keep a relaxed neck...
400 warm up
16xpush and glides
200 core drill
100 kick
4x50 off 70, arr 41,41,40,(35 fins) (put fins on for the last rep to ease the stress on my left shoulder. Been holding way too much tension in my neck :(
2x100 breast and back
4x50 easy pushing a guy into working really hard...
100 easy 1:35.
200 easy .
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 » Sun May 08, 2016 2:07 pm

Yesterday's parkrun, 23.04 steady, but as much as I felt was appropriate.

ankle issue reoccurring as is shoulder. both being managed though.
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 » Mon May 09, 2016 9:08 pm

Neck-shoulder getting worse. Physio booked.

no swim today. see above :(
15km run though :)
First 10 were OK, especially the fast one at sub 4:00/km (strava says two things, 4:12 for that km or 3:47 for that segment. Watch said 3:5x all the way so I'm going with that :) )
Legs were empty after 10km though. Still in recovery :)
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 May 11, 2016 12:05 pm

yesterdays swim of 1400m, just keeping on top of technique and not aggravating neck.

then an hour and a half of pretty solid badminton. getting much better at my smashes. to the detriment of one of the guys who caught one square in the eye and had to go home :(
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 » Tue May 17, 2016 10:12 pm

utterly failing to get on the bike...

Been a fairly solid week of training.

Last Wednesday short swim, 500m and a pukey child cleared the pool.

Thursday, 10km run with a 1km effort at sub4min/km, OW swim, 2.8-3km at reasonable pace. good to jump into the lake again.

Friday, gym and swim, supposedly easy gym, but legs really felt it till yesterday!

Sat effort parkrun to see where I am 21:29 is the answer. So-so. I did ride there and back 6km each way, but that doesn't really count...

Sun 16km HR regulated run, avg 137. but had to do 7min/km... so, so slow, but minimal damage and no lactate build up to recover from.

Mon, went out walking in the country with a friend, a camera and a helicopter. fun to be had! Then 2.4km club swim. Pretty brutal swim set, 4-3-200 at 1:30/100 with 40m sprints immediately after. 1 min recovery. then the same as 3x100 with 20m sprint.

Today, 2.8km swim
2x200 reverse IM
200 push and glides
400 core drills
100 1:23
4x25 sprint fins, arr.16
4x25 sprint fins and paddles arr.15
2x25 arr.20
1x50 arr.40
50 easy
100 sprint 1:20. really died on the last 50-60... Lack of endurance work really showing. good job it's open water season :)
50 easy
4x100 paddles and pull
200 mixed easy
400 untimed, good form
200 easy.

track session with club

drills and warm up
6x800, arr. 3:08,13,17,13,28,13
cool down.

1hr10 badminton. didn't play so well tonight. hey ho.
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 » Thu May 19, 2016 5:53 pm

wednesday: down day. nothing.

2.2km swim
10x200 accelerating, off 3:30 arr 3:16>3:01 (9th rep easy as totally shot by then, lack of endurance work catching up on me. 10th and fastest; easiest rep of the set. Go figure...)
200 cool down

might head out for a run in the rain after dinner.
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 » Fri May 20, 2016 7:42 pm

no run :(

nor today either :( :(

felt crap after swim.

2.7km swim
2x200 rev IM
8x25 push and glide
400 core drills
4x25 off 30 arr 20-20-19-19
2x50 off 60 arr.40
50 easy
5x100 off 1:40 arr 1:27-31 (31's through traffic or bad turns) hr at 195, decided not to do the full set of 10...
50 easy
300 working on improving turn over speed with fins or pull buoy
400 6:16. real mental battle not to bail out of this.
200 cool down

Swim felt good, but after shopping I kind of crashed. Not been feeling 100% for a few days now. Might explain why I don't really want to go into the red in training sessions at the moment.
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 » Sun May 22, 2016 11:50 pm

Sat. not a lot.

Sunday 16.7km run, plenty of hill efforts. 90 minutes.
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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