well, apparently I don't....
After getting a bike ride in this morning, I decided that a run this evening was a good idea... despite the sore ankle....
The good news is that after the run, the ankle isn't any worse.... i'm more and more convinced that the soreness is tendon related rather than ligament....
On the downside, it was aboslutely pissing it down, and I came back in from a 3.5 mile run looking rather like a drowned rat...
I was wet through to the skin.... nothing that a shower couldn't fix, but the house is now festooned with drying running kit..... I did have the sense to run in my Nike running tights, which helped as otherwise I suspect i'd have been very very cold.... as it was, with the temperature at 5° I was cool...
Tomorrow i'm going to force myself to slip back to a 10 min/mile pace in order to protect my ankle a bit, and to allow me to extend the distance a little more comfortably.... i'm sure that this pace will feel painfully slow!
Sunday, 29 November 2009
5 lessons from today
Fog doesn't put me off... fortunately She Who Must Be Obeyed has more sense, and refused to let me take the bike out until it had lifted.... which was only 08:30...
And I learnt a few key lessons....
1] Riding a light stiff road bike is SO much more fun than any bike i've ever previously owned!
2] When it is 4°, then gloves would be a good idea
3] It is important that you know both how to upshift and downshift.. otherwise traffic lights become hard work
4] When it is raining, glasses would help, and it is not nice
5] When it hails, then glasses would still help, but body armour would be better.
6] Hail makes a lot of noise on a bike helmet
So... while it was great fun to get out on the bike, I cut the ride very short, as I was frozen, wet and stuck in a gear I could hardly use.... still... i'm off and running (if you can pardon the expression)
And I learnt a few key lessons....
1] Riding a light stiff road bike is SO much more fun than any bike i've ever previously owned!
2] When it is 4°, then gloves would be a good idea
3] It is important that you know both how to upshift and downshift.. otherwise traffic lights become hard work
4] When it is raining, glasses would help, and it is not nice
5] When it hails, then glasses would still help, but body armour would be better.
6] Hail makes a lot of noise on a bike helmet
So... while it was great fun to get out on the bike, I cut the ride very short, as I was frozen, wet and stuck in a gear I could hardly use.... still... i'm off and running (if you can pardon the expression)
Saturday, 28 November 2009
sore foot
My foot aches again a little.... in the same place...
Not painful like last time, but definitely there...
Glad I got the bike now, as I suspect it would be sensible to not run tomorrow, so now, weather permitting, I can get out for a ride instead....
also, SPD pedals fitted, and the bits and bobs that the shop have to fit all removed.... like a bell!!!... FFS... which muppet produced the legislation that requires a racing bike to have a bell fitted?
I need a few bits extra for the bike now, but need to recover financially before I get them... the larger bits being some proper tri cycling shoes and decent SPD SL pedals, but the smaller bits including a spare inner tube, a pump, a small bike bag to carry them all, etc.... whats the betting that I get a puncture tomorrow as i'm not carrying any spares?
Not painful like last time, but definitely there...
Glad I got the bike now, as I suspect it would be sensible to not run tomorrow, so now, weather permitting, I can get out for a ride instead....
also, SPD pedals fitted, and the bits and bobs that the shop have to fit all removed.... like a bell!!!... FFS... which muppet produced the legislation that requires a racing bike to have a bell fitted?
I need a few bits extra for the bike now, but need to recover financially before I get them... the larger bits being some proper tri cycling shoes and decent SPD SL pedals, but the smaller bits including a spare inner tube, a pump, a small bike bag to carry them all, etc.... whats the betting that I get a puncture tomorrow as i'm not carrying any spares?
oh crap!
Today was an interesting experience...... I decided that i'd try an early morning run... everyone seems to rave about the joy of running in the new still day, so it was something that needed checking out...
early(ish) I arose quietly, and slipped out of the house, leaving everyone else still asleep....
and off I set....
Yes.... running at the start of the day is very nice indeed... only I forgot three fairly fundamental things...
1] If you've been asleep all night, you'll probably need a drink before you run
2] If you've been asleep all night, you'll probably need a bit of food for energy before you run
3] If you've been asleep all night, you'll probably need the toilet before you go off for a run
Now, the first two I could cope with... a sligth headache, and perhaps a slight lack of energy... but number 3.... well sadly number 3 was actually a number 2 if you take my drift?
Fortunately i'd decided to run out into the countryside... so after 3 miles I spotted a small copse, into which I plunged, desperate by now, dropped my shorts and got on with 'it'... only it wasn't quite as secluded as i'd like, and at least 3 cars went by while I grimaced with embarassment....
Ah well... lessons learned... and anyway... if Paula Radcliffe can have a pee in the streets of London, why can't I have a dump in the woods of Lincolnshire?
So... feeling somewhat sorry for myself, and having bought a new HD telly yesterday, and sent the kids off this morning with their birthday money to buy new laptops/X-boxes etc etc.... I decided that it was an appropriate time to say sod it.... so I went out to my LBS and bought myself a bike....
Yes.... I have a bike!!!!!
I've bought a Specialized Allez.. very pleased with my decision.... will be going back to collect later today..
Sadly I can't go to collect until it is dark as I have a bunch of 11 year olds to take swimming this afternoon for my sons birthday party..... so it'll be dark by the time I collect it... and therefore any ride will have to wait until tomorrow....
On the positive side, it does mean that today's Triathlon training efforts are looking good.... a good long run... a decent swim, and a ride on a bike (all 10 metres of it)
early(ish) I arose quietly, and slipped out of the house, leaving everyone else still asleep....
and off I set....
Yes.... running at the start of the day is very nice indeed... only I forgot three fairly fundamental things...
1] If you've been asleep all night, you'll probably need a drink before you run
2] If you've been asleep all night, you'll probably need a bit of food for energy before you run
3] If you've been asleep all night, you'll probably need the toilet before you go off for a run
Now, the first two I could cope with... a sligth headache, and perhaps a slight lack of energy... but number 3.... well sadly number 3 was actually a number 2 if you take my drift?
Fortunately i'd decided to run out into the countryside... so after 3 miles I spotted a small copse, into which I plunged, desperate by now, dropped my shorts and got on with 'it'... only it wasn't quite as secluded as i'd like, and at least 3 cars went by while I grimaced with embarassment....
Ah well... lessons learned... and anyway... if Paula Radcliffe can have a pee in the streets of London, why can't I have a dump in the woods of Lincolnshire?
So... feeling somewhat sorry for myself, and having bought a new HD telly yesterday, and sent the kids off this morning with their birthday money to buy new laptops/X-boxes etc etc.... I decided that it was an appropriate time to say sod it.... so I went out to my LBS and bought myself a bike....
Yes.... I have a bike!!!!!
I've bought a Specialized Allez.. very pleased with my decision.... will be going back to collect later today..
Sadly I can't go to collect until it is dark as I have a bunch of 11 year olds to take swimming this afternoon for my sons birthday party..... so it'll be dark by the time I collect it... and therefore any ride will have to wait until tomorrow....
On the positive side, it does mean that today's Triathlon training efforts are looking good.... a good long run... a decent swim, and a ride on a bike (all 10 metres of it)
Friday, 27 November 2009
dates
I'm sitting here waiting for the Vitruvian site to open for registration.... its promised 23rd Nov.... and still I wait.... ho hum...
On a seperate note, the bike purchase may need to wait until after Xmas now... simply because of the volume of other demands on my wallet.... the kids xmas presents, one of 'em's birthday present.... a new HD telly (which in fairness has been promisde for a long while), a new bathroom suite (serves me right for taking the tiles off the wall and starting the exercise!), and then the killer... boat berthing fees... those that know anything about me will be aware that my main passion in life is sailing, and in December, the boats annual marina fees are due..... the grand sum of £3,400, and due by 15th Dec... neat timing huh?
So, the bike is a bit too far down the list at the moment...
On a seperate note, the bike purchase may need to wait until after Xmas now... simply because of the volume of other demands on my wallet.... the kids xmas presents, one of 'em's birthday present.... a new HD telly (which in fairness has been promisde for a long while), a new bathroom suite (serves me right for taking the tiles off the wall and starting the exercise!), and then the killer... boat berthing fees... those that know anything about me will be aware that my main passion in life is sailing, and in December, the boats annual marina fees are due..... the grand sum of £3,400, and due by 15th Dec... neat timing huh?
So, the bike is a bit too far down the list at the moment...
Garages eh?
A titanic effort to clear the garage has resulted in the discover of a pair of pedals... yeah!..
It did take literally 4 hours to get to the stage where I could walk into the garage though...
The missus wanted to know why the sudden urge to clean the garage... the excuse... to be able to find the tools I can never find.... the reality... to make room for a turbo trainer for a bike when I get one... :)
Running is still going well... settled nicely at 09mins to 09 mins 30sec per mile pace, and this is what I am going to try and maintain... it feels comfortable and sets me at a sensible heart rate..
Rest day today again, and then another 30 mins run tomorrow, as well as a short swim... on Sunday another 5 mins added to the distance... slowly, gently the mileage is creeping up....
My swim on Saturday will be focused on technique rather than distance... I have a few pointers on how to swim a bit more efficiently, as so want to try them out rather than just bang out another mile in the water
It did take literally 4 hours to get to the stage where I could walk into the garage though...
The missus wanted to know why the sudden urge to clean the garage... the excuse... to be able to find the tools I can never find.... the reality... to make room for a turbo trainer for a bike when I get one... :)
Running is still going well... settled nicely at 09mins to 09 mins 30sec per mile pace, and this is what I am going to try and maintain... it feels comfortable and sets me at a sensible heart rate..
Rest day today again, and then another 30 mins run tomorrow, as well as a short swim... on Sunday another 5 mins added to the distance... slowly, gently the mileage is creeping up....
My swim on Saturday will be focused on technique rather than distance... I have a few pointers on how to swim a bit more efficiently, as so want to try them out rather than just bang out another mile in the water
Tuesday, 24 November 2009
addiction
Its interesting how this training grabs hold of you.... or maybe its just my personality swapping one addiction for another...
I've got a rest day in my training this evening, and i'm itching to get out for a run.... only I won't. I learnt the hard way about over doing it, and my body needs the rest days to repair the damage that the runs do.... only, miraculously, it repairs it better than before!
One other frustration this evening...
I have an old mountain bike in the back of the shed... one I bought in about 1997.... it has/had a set of Shimano SPD pedals on it... admittedly the offroad ones, not the road versions.... and there was me thinking that whatever bike I get, they would be a good way of keeping the cost down.... for the first few weeks my old MTB shoes would do.... only, the bike doesn't have the pedals on it now.... I vaguely remember taking them off when a friend wanted to borrow the bike (as the shoes wouldn't fit him), so the pedals are in the housr/garage/shed somewhere... only I don't know where.... arghhhhhh
I've got a rest day in my training this evening, and i'm itching to get out for a run.... only I won't. I learnt the hard way about over doing it, and my body needs the rest days to repair the damage that the runs do.... only, miraculously, it repairs it better than before!
One other frustration this evening...
I have an old mountain bike in the back of the shed... one I bought in about 1997.... it has/had a set of Shimano SPD pedals on it... admittedly the offroad ones, not the road versions.... and there was me thinking that whatever bike I get, they would be a good way of keeping the cost down.... for the first few weeks my old MTB shoes would do.... only, the bike doesn't have the pedals on it now.... I vaguely remember taking them off when a friend wanted to borrow the bike (as the shoes wouldn't fit him), so the pedals are in the housr/garage/shed somewhere... only I don't know where.... arghhhhhh
being pushed
My cousin's husband is a keen triathlete... having done IM Lanzarote earlier this year....
And my cousin herself is doing 1/2IM this year in June... so neither are newbies....
Anyway... they are keen to get me moving.... i'm going to get pushed a bit here... :)
current suggestions include...
1] cycling the Vit course over xmas - will I die?
2] Going on a swimming weekend course to correct my technique - do they need the bottom of the pool cleaning while I am there?
3] Some training runs over xmas to get me in the 'zone' - I wasn't aware of this hospital department...
Seriously... thanks Vic... it'll be great fun to have someone to train with, and be nice to be pushed a bit harder than I might do if I were training alone
And my cousin herself is doing 1/2IM this year in June... so neither are newbies....
Anyway... they are keen to get me moving.... i'm going to get pushed a bit here... :)
current suggestions include...
1] cycling the Vit course over xmas - will I die?
2] Going on a swimming weekend course to correct my technique - do they need the bottom of the pool cleaning while I am there?
3] Some training runs over xmas to get me in the 'zone' - I wasn't aware of this hospital department...
Seriously... thanks Vic... it'll be great fun to have someone to train with, and be nice to be pushed a bit harder than I might do if I were training alone
goals
I reckon I need to set myself some short term goals to keep me both motivated, and also pushing forwards....
Been thinking about them... and here they are:
By start of new year...
Run 30miles in one week
Swim 48 lengths non stop
Swim 10 lengths front crawl non stop
Ride 20Km on a bike non stop at 90 cadence
Lets see how we get on!
Been thinking about them... and here they are:
By start of new year...
Run 30miles in one week
Swim 48 lengths non stop
Swim 10 lengths front crawl non stop
Ride 20Km on a bike non stop at 90 cadence
Lets see how we get on!
Monday, 23 November 2009
how do I do this?
I now realise that I know so little about developing a training programme....
Back from another good run this evening. Just 3 weeks ago, a week after starting to run a little, my ankle started hurting.... I had simply run too far too fast, and my body couldn't cope.... so after a fortnight of rest, i've been easing back in. I'm determined this time to not go too mad, so have been restricting myself to specific durations in my runs... and am slowly incrementing them (using the well reported 10% increase a week rule)... that means that Saturday was a 25min run, Sunday 30 mins, and today 30 mins...
Not that far for some of you honed athletes, but plenty for me... what I have noticed is that my calfs are sore this evening... not as in muscular damage, but more as in muscular tiredness... my programme calls for a day off tomorrow, which I suspect is a good thing.. it would be easy to overdo it again, and end up with another fortnight of enforced rest...
The other element that demonstrates to me just how little I really know about training routines is one of speed... my first few runs those 4 weeks back, while very short were at a blistering pace... and as I increased the distance beyond 1 mile it became very obvious very quickly that the pace was unsustainable for me... and I had one of those eureka moments, where the good advice freely available on line all suddenly made sense.... this needing doing at a slow pace!
I ran the next few runs at a slower rate, perhaps average around 10min 30s per mile
However, what I am finding is that my pace has naturally crept up over the intervening weeks.... tonights run was comfortable, at 3.25miles and at 9mins 05s per mile pace....
But will this be too fast for a longer run, and should I therefore slow down, or does it make sense to maintain what feels like a comfortable pace?....
To add to it, i've bought a heart rate monitor (HRM), and this shows that after just a few weeks, my faster pace is at a heart rate just slightly lower than my slow paced runs of a fortnight ago.... a sign of better fitness?...
I'll just have to suck it and see I guess.... this may seem trivial to an experienced runner or triathlete, but these are the little things that twist training runs between great and ugly...
I guess the bottom line though is that it is still fun!
Back from another good run this evening. Just 3 weeks ago, a week after starting to run a little, my ankle started hurting.... I had simply run too far too fast, and my body couldn't cope.... so after a fortnight of rest, i've been easing back in. I'm determined this time to not go too mad, so have been restricting myself to specific durations in my runs... and am slowly incrementing them (using the well reported 10% increase a week rule)... that means that Saturday was a 25min run, Sunday 30 mins, and today 30 mins...
Not that far for some of you honed athletes, but plenty for me... what I have noticed is that my calfs are sore this evening... not as in muscular damage, but more as in muscular tiredness... my programme calls for a day off tomorrow, which I suspect is a good thing.. it would be easy to overdo it again, and end up with another fortnight of enforced rest...
The other element that demonstrates to me just how little I really know about training routines is one of speed... my first few runs those 4 weeks back, while very short were at a blistering pace... and as I increased the distance beyond 1 mile it became very obvious very quickly that the pace was unsustainable for me... and I had one of those eureka moments, where the good advice freely available on line all suddenly made sense.... this needing doing at a slow pace!
I ran the next few runs at a slower rate, perhaps average around 10min 30s per mile
However, what I am finding is that my pace has naturally crept up over the intervening weeks.... tonights run was comfortable, at 3.25miles and at 9mins 05s per mile pace....
But will this be too fast for a longer run, and should I therefore slow down, or does it make sense to maintain what feels like a comfortable pace?....
To add to it, i've bought a heart rate monitor (HRM), and this shows that after just a few weeks, my faster pace is at a heart rate just slightly lower than my slow paced runs of a fortnight ago.... a sign of better fitness?...
I'll just have to suck it and see I guess.... this may seem trivial to an experienced runner or triathlete, but these are the little things that twist training runs between great and ugly...
I guess the bottom line though is that it is still fun!
another victim?
I'm well on the way to convincing my mate Alan to do Vitruvian too...
Alan has the right attitude... this is the bloke that sailed a little 26 foot boat to the middle of the atlantic (the Azores) and back single handed earlier this year, just for the craic of it...
He's just bought as bike, he is running a bit, and was planning on doing the Great Northern Run
His words: "i'm thinking about it....."
I think he's hooked!
Alan has the right attitude... this is the bloke that sailed a little 26 foot boat to the middle of the atlantic (the Azores) and back single handed earlier this year, just for the craic of it...
He's just bought as bike, he is running a bit, and was planning on doing the Great Northern Run
His words: "i'm thinking about it....."
I think he's hooked!
Sunday, 22 November 2009
balancing it all
I ran 3.31 miles today, which felt OK.... but after running 2.25miles yesterday, and then swimming 1 mile later in the day, my legs ached....
I've got another 30min run scheduled for tomorrow.... bet my legs ache like hell after that one!
Fortunately, tuesday is a rest day in my plan.... for now.... don't know yet quite how i'm going to organise the balance between swimming, running and cycling... maybe the rest days will have to go!
Also, been avidly researching bikes... its a whole new world!
I have one or two possible options on this front.... will keep you all posted.... and then i've got to get cycling like mad.... I bet that is going to hurt like hell.....
I've got another 30min run scheduled for tomorrow.... bet my legs ache like hell after that one!
Fortunately, tuesday is a rest day in my plan.... for now.... don't know yet quite how i'm going to organise the balance between swimming, running and cycling... maybe the rest days will have to go!
Also, been avidly researching bikes... its a whole new world!
I have one or two possible options on this front.... will keep you all posted.... and then i've got to get cycling like mad.... I bet that is going to hurt like hell.....
The challenges
Far too many to mention them all, but here are a few of the more obvious ones...
1] I can't run more than 3.5 miles without feeling dangerously knackered.... heart rates through the roof...
2] I swim well, but a length at a time..... my upper body strength is optimised for lifting pens, not weights...... more than one length and I risk drowning...
3] I don't even own a bike.... my last bike was a Raleigh Grifter...
4] The event of choice is just one week after a month long trip away, with very limited access to any training options, and no access to any cycling options
1] I can't run more than 3.5 miles without feeling dangerously knackered.... heart rates through the roof...
2] I swim well, but a length at a time..... my upper body strength is optimised for lifting pens, not weights...... more than one length and I risk drowning...
3] I don't even own a bike.... my last bike was a Raleigh Grifter...
4] The event of choice is just one week after a month long trip away, with very limited access to any training options, and no access to any cycling options
the Event of choice...
is the Vitruvian...
Its at Rutland Water in Leicestershire...
It's 1,900m of open water swim,
85Km on the bike
21Km running (pretty much a half marathon)
So, as far as these things go, a pretty easy option.... only this one has a reputation for being tough.... :)
Its at Rutland Water in Leicestershire...
It's 1,900m of open water swim,
85Km on the bike
21Km running (pretty much a half marathon)
So, as far as these things go, a pretty easy option.... only this one has a reputation for being tough.... :)
In the beginning...
Smoking....
Its a vicious, nasty habit... that suckers you in, and won't let go.... and slowly but surely (doesn't that sound like a line from War of the Worlds?) it kills you....
Along the way, it offers you passing pleasures including years on oxygen, loss of limbs through poor circulation and no sense of smell or taste.....
Only... there is hope..... here I am, a living breathing example of an addictive personality whom smoking had firmly in its grasp.... only it doesn't anymore..... you evil little sticks of death.... I have beaten you... hah... yes.. me... weak little me.... I have won.... you can't control me any more.... one month ago, I decided that I was in charge..... and stopped... no patches, or gum, or injections or pills.... just will power....
And my motivation?
I am going to run a triathlon..... an exercise in utter crass stupidity.....
...yet at the same time... an opportunity to do something very very special... something that so few achieve...
I was only planning to do a bit of running..... and then I read about this crazy bunch of people, the Pirate Ship of Fools... go look 'em up.... they specialise in encouraging people to run triathlons from a starting point of no experience and in creating a sense of fun and pleasure from the camaraderie of doing so.... they sound like a truly great bunch of people.... and then, I also read an account from a runner who had taken on the challenge previously.... she talked about someone crying at the start line as they realised the enormity of what they had taken on....
How could you fail to not be inspired by a challenge of that magnitude?
So.... here it is.... my story which will develop in the next few months.... within the year I will go from sad, unhealthy, heavy smoker, worrying about dying young, to triumphant triathlete.... come along for the ride why don't you?
Its a vicious, nasty habit... that suckers you in, and won't let go.... and slowly but surely (doesn't that sound like a line from War of the Worlds?) it kills you....
Along the way, it offers you passing pleasures including years on oxygen, loss of limbs through poor circulation and no sense of smell or taste.....
Only... there is hope..... here I am, a living breathing example of an addictive personality whom smoking had firmly in its grasp.... only it doesn't anymore..... you evil little sticks of death.... I have beaten you... hah... yes.. me... weak little me.... I have won.... you can't control me any more.... one month ago, I decided that I was in charge..... and stopped... no patches, or gum, or injections or pills.... just will power....
And my motivation?
I am going to run a triathlon..... an exercise in utter crass stupidity.....
...yet at the same time... an opportunity to do something very very special... something that so few achieve...
I was only planning to do a bit of running..... and then I read about this crazy bunch of people, the Pirate Ship of Fools... go look 'em up.... they specialise in encouraging people to run triathlons from a starting point of no experience and in creating a sense of fun and pleasure from the camaraderie of doing so.... they sound like a truly great bunch of people.... and then, I also read an account from a runner who had taken on the challenge previously.... she talked about someone crying at the start line as they realised the enormity of what they had taken on....
How could you fail to not be inspired by a challenge of that magnitude?
So.... here it is.... my story which will develop in the next few months.... within the year I will go from sad, unhealthy, heavy smoker, worrying about dying young, to triumphant triathlete.... come along for the ride why don't you?
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