Thanks for reading last time if you have returned, if you
are here for the first time welcome, feel free to comment, I want to hear your
ideas.
I’ve got loads of ideas for blog posts and only so many
hours in the day at the minute but I thought I’d talk today about my schedule
for the up and coming Tri sprint.
Up until signing up for this Tri my schedule comprised of 3
runs a week, generally a Long distance run on a Sunday which was 10+ miles done
at an average of 10 minute miles pace (still nowhere close to negative splits) ,
one short interval session, 4.5 miles 10 minutes warm up followed by 2 minutes
of 90% effort followed by 3 minutes of recovery repeated 3 more times and then
a cool down until I reach home and a medium distance 6-10 miles of a medium
pace. I was also working my way through SL 5x5 lifting programme (I’ll let you
google that if you are interested rather than me spelling it out.
However I know need to include cycling and swimming in that
programme as well as continue to prepare for the arrival of my first child and
get through the slog at work.
Last week I went for early rides each morning more than
anything to acclimatise my bum to the hard saddle, Jesus it was agony that
first day but now with some padded shorts and toughening up a bit it’s getting better each day. The first day I managed
20 minutes and since then I’ve covered about 40 miles over 4 rides which I am
pleased with. The gears are still a mystery to me; I am using trial and error
nothing more and hoping that I eventually hit a gear that is a good combination
for me.
I had already decided to change my run schedule last week, I’d
been suffering with a little bit of a sore knee after ramping up the mileage in
pursuit of a good 10k time and I was a little worried about it. I had an
appointment to see the physio (who is also a triathlete) and she said there was
nothing to worry about so I ran to the swimming baths (more on swimming in a
second) on Thursday, its only two miles and I had my bag on my back, not really
a suitable bag for running with. I’d got a run tracker on but no head phones so
as I was running I didn’t know my progress, I felt like it was terrible. I couldn’t
get my legs in a fluid run and the bag was bouncing around everywhere, I was
shocked when I arrived at the pool and my time was 17 minutes for 2 miles,
which is loads faster than my normal minute per mile time. On Sunday my legs
felt really good and I was a bit disappointed that I hadn’t been braver and
risked applying for the half marathon that was going on this weekend so I set
out to run 13.1 miles of a half marathon. Disaster struck when 10 minutes in my
phone died suddenly losing my music and run tracker, not to be stopped I soldiered
on and eventually my phone came back to life but I didn’t bother to sort the
run keeper out. I finished in 132 minutes and according to the mapping website I
found last night I completed 13.2 miles so I was delighted with that.
So that takes us on to swimming, when I first applied for
the Tri last week it was the cycling I was worried about, I didn’t know whether
in 2 months I would be able to cover the course especially after the sore bum I
had received in my first ride, now however it’s the swim that is scaring me the
most. I can finish 400 m no problem, will it be fast enough though and can I find
the time to get the training in that I really need. I’ve done a fair bit of triathlete
reading and nearly everyone hates the swim the most. I think that must be
because of the difficulty in training for it. You can’t just put on your
running shoes or grab your bike and get out there you have to look at the timetable
and plan it in and that’s where my difficulty is coming at the moment. I attended
my local pool for a session last Thursday it was in a word chaos. Half the pool
was taken up by kids pratting about, 37.5% was swimming lessons leaving 1
solitary lane for anyone who actually wanted to swim. I managed to do about
500m before I got angry with it all and got out. My time for 400m was about 11
minutes but that was will getting stuck behind people, having to wait for the
ridiculously fast bloke behind me to overtake me and tying to sort out my cheap
goggles. I know I can do better but by how much im not sure.
The problem is that there are more suitable session’s available
at my two local pools but they are both on the nights that I lift weights. Something
has to give and unfortunately it’s got to be the gym. I do feel like my running
has improved since doing SL 5x5 but I also know that I’m currently going through
what the internet describe as ‘noob gains’. I’m never going to track my macros
and bulk so there will be a point that the gym does very little for me (according
to my research anyway). What I am going to do is start some bodyweight fitness
on the same day as my running to keep improving my strength in my legs and my
core. I do however still have a week left at the gym and I begrudge wasting the
money so I’ll go until the month runs out.
So this week’s plan looks like this
Monday
Am – cycling 1 hour, Pm – Gym Sl 5x5
Tuesday
Am – cycling 1 hour, Pm – run (may attend the local running
club for the first time, haven’t yet decided)
Wednesday
Am – Cycling 1 hour, Pm – gym SL 5x5
Thursday
Am – cycling 1 hour, Pm – run to swimming, swim 1000 m
Friday
Am – cycling 1 hour, Pm – SL 5x5
Saturday
Cycling long ride 1.20 minutes
Sunday
Long run – 14 miles
I know there’s no rest days in there so I’m hoping that
because I’ve got a mixture of activities in there I can live without the rest
days for now. Next week things will change a bit. I’m getting my own bike
rather than using my cousins husbands very expensive bike so I’m going to start
to put some bricks in there which will give me at least one rest day.