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Is there anything to be said for another mass?
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Hoping the start of the week was nicely refocused.
:)
Thanks. So far, so good...
Monday: Run 4.75miles easy, zone 2. Had planned 4 but misjudged the route. No worries.
Cycle: an hour on the rollers, zone 2. Kept good control of what I ate! For some reason the foam roller slipped ny mind before bed - will make sure to get that in today. It has definitely been working.
Tuesday: planning an identical day to yesterday except my lunchtime run was actually 4 miles today.0 -
Good things:
- motivation is there all week - getting things done, eating clean etc.
- my weight is down to 11st 10 this morning
- my knee seems to have more or less healed up
Bad things:
- I sprained my ankle on this afternoons run.
Ice, nurofen, and rest tonight I think. See how it is in the morning.0 -
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Putting on weight has been my specialty this holiday as I have embraced the season of excess in pure culinary standards!! Well done to you if you are breaking even at this stage of the game. I sincerely hope you've had a wonderful Christmas - a day filled with peace and joy. And I hope Santa was able to cram a few surprises down the chimney for you last night. 0
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Poor week this week. Some of it was outside of my control, but other bits I have nobody to blame but myself.
Monday
Nowt. Had Tuesday booked off for a hospital appointment with the wife to check on baby (everything is excellent!), as a result I ended up having to work through lunch and work late on Monday. 12 hr day plus my normal 4 hour (2 each way) commute barely left time to grab dinner, never mind any training.
Tuesday
Run: 5 miles, zone 2. These easy runs seem to be getting slightly faster - might have been just that I was rested from Monday, but hopefully it's a good sign.
Swim: only had time for 500m before the pool closed in the end.
Wednesday
See Monday
Thursday
More of the same, although I did manage to grab what I'll call a 5 mile tempo run at lunch.
Friday
Frazzled from a busy week - snap decision before leaving the house that I'd take the day off. Ended up having time to run at lunch, but had no gear with me. No training is ever done on a Friday evening, as Mrs RJM85 deserves attention too!
Saturday
Run: 10 mile LSR pace. would like to have had it longer, but had other social commitments with the in-laws.
Sunday
Cycle: 147k with the club. Per the plan I should have done some running and some swimming, but after a) the week preceeding and b) my general mood the past while I decided to join the regular Sunday spin with the lads. Thoroughly enjoyed it. Craic, cold hands, rain, coffee, sprint for the town sign on the way home - mentally I think todays spin was a good move. I was also pleasantly surprised with my cycling form too - felt fresh at the end of the spin despite it being almost twice the distance I've done in any one go since November - considering I ended up doing the lions share of the work in the last almost 50k as people started to suffer; I'm pretty happy with that.
On the weight front I'm now hovering about the 72kg mark - another bit of progress (I've also started getting a few cyclists compliments - "you're looking awful gaunt" from the non-runners/cyclists; and "you're looking lean" from the cyclists!
). I picked up a Tanita body composition scales which was sitting waiting for me when I got home Friday evening too. It puts me at 13.7% BF which I think might be underestimating slightly. Nonetheless, I can track measurements over time, and I've revised my goal weight down slightly to 68kg which equates to roughly 10% BF presuming no muscle loss (easier said than done!).
Further to last weeks post, I've paid for my 2014 CI license - so I'll have to do some bike racing now! Need to sort out entry to the planned Duathlon series this week.
I'm also looking to arrange purchase of a TT bike as my 'last gift to myself before baby comes and steals all my money until I'm dead'
Back to the plan this week. 20 miles running for the week and feck all swimming isn't good enough.0 -
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Another mad busy week with work. I'm not getting all the training I want done this weather at all. That said; I'm in ok shape, I seem to have found a diet that more or less works for me (I'm sitting at about 72kg, and tbh, at the moment I'm happy with that. I'll probably look to lose more when I get closer to the marathon etc, but for now, 72kg is perfect), and it's a couple of months to my big goals.
Monday
5 miles easy lunch time run. Legs felt surprisingly good after the exertions of Sunday
Tuesday
5 miles easy lunch time run
Wednesday
45 minutes rollers - pyramid of moderate intervals 1, 2, 3, 4, 5, 4, 3, 2, 1 min.
Thursday
9 miles easy night time run with a few strides.
Friday
Day off
Saturday
10 Mile LSR pace run.
Sunday
Drogheda Tri Club Duathlon Series - Race 1
Local race, no entry fee, and nothing better to be doing so I thought I'd give it a go. 3.2k Run, 16k cycle, 3.2k run on a relatively well surfaced road. Out and back run - up and down a drag of about 3%; cycle consisted of two longer 'laps' along a longer stretch of the same road (probably 3% average grade again); followed by a repeat of the run. Looking around at the start of the race I didn't see too many faces I recognised, and it occurred to me that the lack of a prize fund might mean that the 'big boys' would be elsewhere. Either way, the plan was to run and bike as hard as I could and see where that got me. No splits available at the minute, as it was a manually timed event, but here's how it went:
Run 1 - soon found myself near the front feeling ok. Decided to see if I could sit on the leader's shoulder, which I seemed to be able to do ok. about 1k in somebody passed on my left at a serious pace. The guy who had been leading went with him - I decided that was a surefire way for me to blow up. The man who upped the pace soon blew up, and I was left in 2nd about 30m behind the leader. On the way back down the run I was slowly catching the man in front of me until someone else appeared at my shoulder and passed me. Entered T1 in 3rd with, I'd say 15 seconds between us.
T1
Not sure how fast (or slow) this was, but it certainly felt a little more controlled than last week. I need to practise the whole shoes already attached to the bike thing, as running in cleats is not ideal. Exited in 3rd.
Cycle
Could see 2nd down the road in front of me coming out of T1. Focussed on getting as tucked in as possible and catching him, which I did just before the turnaround. Facing back up the drag, the only thing I coudl do was ride hard and hope to catch 1st! which I managed at about the 6k point, thus finding myself in the lead of a race for the first time certainly in my adult life! Knowing that he had a stronger Run 1 than me, I hoped to put enough time into him on the bike to hold on in Run 2. That didn't happen. While I led for most of the rest of the bike (he passed me briefly at one stage, only for me to pass him again immediately) he was always within 100m or so of me. At this stage I was fairly confident that unless something went seriously wrong I was a dead cert for either 1st or 2nd, as we had put some decent time into 3rd.
T2
Again, not sure how fast or slow this was (too slow I suspect), but I think I was in better control again this week. Got my shoes off on the bike, and generally felt calmer. Exited T2 in 2nd place almost together with 1st.
Run 2
Exiting T2 I decided that my best strategy might be to sit on his shoulder, try hang on and hope to win a sprint finish. While that's what I intended when I reached him, what I actually did was go straight to the front :-/
At about 1/2 k into the run I looked back to my left shoulder where I thought my companion was, only to find to my surprise that he wasn't there! I had a lead of 20 - 30m! Surprised myself with the run. Felt very much within myself, and it was lovely after the turnaround watching the suffering faces
Finished in a time of 57:11, in first place, with about 15 seconds to spare. While it was a small race, without any of the 'big boys' around I'm still Delighted (with a capital D)!
Even got a 1k swim in when I got home.0 -
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