A week in 'training'

[quote="Andrew G"]No need to shout Toks (THE CAPS LOCK), it just comes across as rude.

[mlocke]

Paul - Given that you have achieved a lot in the area of cycling & triathlons etc yours in one opinion that I would be pretty stupid to ignore.

On your point regarding my aspirations:
I wouldn't say that i don't have high aspirations I am just realistic. Given that 6 weeks ago I couldn't swim it is quite a high aspiration to enter a triathlon (even a sprint tri) in my opinion and if I can get points at Palace that would be a big achievement for me.

These are my targets for this year and then next who knows (well I have ideas of what I would like to do in the next three years but I'll keep them to myself for now).

On your other point on having found a training plan that suits me:
I think thats the problem - it hasn't been a training plan! The bike has got me to and from work for a couple of years,I have done a few club runs & the odd race. Maybe some point in the future a training plan would be an option but just now I dont think that I could follow a specific training plan. However I do accept some of the points made on here that my riding time could be used more effectively i.e by doing some higher intesity etc.

On Brick sessions:
Definately! Plan to do these in the near future

On Open water:
Definately! Plan to do this once my swimming is better (so I dont drown), once it warms up a touch (so I dont freeze) & once I get a wetsuite (cos I gotta get used to that too)

Are the weights affecting my cadence?

Finally, now now boys! Lets not turn this into a fact / old school pain debate. Keep it simple for us normal foke without a phd in whatever area it would fall into

[quote]I wouldn't say that i don't have high aspirations I am just realistic. Given that 6 weeks ago I couldn't swim it is quite a high aspiration to enter a triathlon (even a sprint tri) in my opinion and if I can get points at Palace that would be a big achievement for me.

[mlocke]

Paul - that triathlon looks good. My one concern would be if I could swim the distance by the time the event comes around so is it possible to enter on the day or nearer the time?


Today I am not on the bike but I plan to run at lunchtime - my 4 mile loop round Green & Hyde Park. Previously someone said I run too slow (I must have some slow work colleagues cos I kick there arses!). Today I plan to do my 1 mile warmup to Hyde Park gates then 1 mile of intervals between the lamp posts. For the second mile then maintain a reasonably high tempo and the final mile as a steady warm down.

This will be a weigth free zone today.

What do we reckon to that then?

My thoughts are that:
- its pretty event specific given that it is running about the same distance as the event in August
- I plan to go quite hard (for atleast 2 of the miles)
- its nice and sunny so would be rude to do nothing today

More honest opinions & ridicule of my ideas welcomed / expected

Cheers

Locky

[Ben]

Enter the event

[mlocke]

OK well that was frustrating

Can only be due to the cold this morning but my chest was tight from the start (Asthmatic) - I am not using this as an excuse though and I still finished the session though I would have liked to have been able to go harder.

The plan before leaving was:
- 1 mile warmup
- 1 mile intervals between lamp posts
- 1 mile at reasonable tempo
- 1 mile warm down

The stats were:
Total distance 3.98 miles in 34m 28s
Av speed 6.98 mph av HR 148 max HR 175

The intervals were OK and I really did put in the effort during these to the point were I felt a little queezy at the end. I think in total there would be around 8 or 9 sprints but I will check from the download later.

After this is when my chest really tightened and no matter how hard I tried I was unable to get in enough air to run at any reasonable speed. As a result my 3rd mile which was supposed to be at a reasonable tempo (in my head was looking for around 9mph) was infact the slowest at 6.8mph.

Overall I am happy that I completed the run and the aim will be to complete on of these type of runs a week with another run probabaly on a Wednesday.

So, I know the figures sound bad but I know that I can do better.

So what do you think? What could my Wednesday session include?

Comments appreciated.

Cheers
Locky

[Paul H]

Dont know what your running background is but it takes time to build up the various muscles /tendons you use. It is usualy recommended that you leave the intervals untill you can maintain a reasonable speed so be careful.

I would do 30min tempo run on wednesday.

You can enter the Triathlon a week before at the latest if it doesnt fill up beforehand which it probably will.

[Graham O]

Wow...this post is now massive and it appears that poor old locky's getting into some forum barnies....

[quote="mlocke"]OK well that was frustrating

[quote]it appears that poor old locky's getting into some forum barnies

[Toks]

Sorry to hear you got sick Mark I hope you've recovered in a few days. On the fast commuting thing... I generally blast to work but take it steadier on the way back depending of course on how I'm feeling. I won't blast into work everyday of the week. I was telling Sean some time ago that perhaps go hard twice a week and perhaps on a third day if other training allows and you're feeling fresh. A 12 miles commute is I nice distance to get frisky with and it shouldn't leave you too shattered

[mlocke]

Just to get my post back to the top for Sylv

My name is Mark Locke and I have been clean for 3 days!!

Yes I have not eaten for three days! I feel much better now and am back at work but I still dont feel like eating.

I have no idea how much weight I have lost but if I can stomach a decent meal to give me the energy then tomorrow should be a decent ride given my power to weight ratio must have taken a good bump up!

locky