Training Log Archive: paul c

A shortened standard loop.

10 x 1 minute.

Drills.
Busy tonight.

Chilled out by the beach. Back on it tomorrow.

Swimming into a strong current in the Arcachon Basin.
On another note, I sat next to the founder of Parkrun on the plane last night. A very interesting chap and good chat.

10 x 1 minute.

The same as Tuesday.

10 x 1 min.

C • Nice! 2

Drills.

Kept it flat and legs were good.

10 x 1 min.
Back to the start and taking it easy. I will be seeing the surgeon in December and hopefully it will be working by then.

Drills.

Event: London City Race
 

Putting out controls on Esher Commons.

Taking it easy and building up the motivation.

Walk/jog around Esher Common checking control sites for Saturday.
Achilles feels ok.

Feeling better although my back is battered from the swim.

Sickness and diarrhea for the day.

1 year ago I entered IM Wales after having a bad day in Henley. I just wanted to train through the winter and give myself a good test on an honest course. At the time I did not know that I’d need time to try some rehab before needing an operation on my Achilles. After the op my goal for Wales was to do the swim and bike then see where I was a few weeks out before deciding on the run. The rehab was going a lot slower than 4 years previously when I had the op on the other foot so the summer didn’t consist of any progressive structure or epic training days.
My main aim for the race was to enjoy it and see what happened. I had convinced the surgeon to let me run for 4 minutes with a minutes walk until the pain got too bad so was looking forward to it.
The swim in the sea the day before let me know that conditions weren’t the usual calm of a sheltered bay but the perfect funnel for an easterly wind to push a strong current. I knew this would bother a lot more than myself and was excited to give it a go.
I got to the front of the age groupers and was expecting a fight that would soon spread us out after the first few 100m’s. Little did I know that the fight would be against the sea rather than the other 2000 nutters. I got out ok and was soon surrounded by bodies but kept to a 2 stroke breathing pattern to ensure that I got my air and no water in. To do this though my leading arm was having to push down rather than backwards so progress was slow. It took an age to get to the first bouy swimming into the current and then a lot of breast stroking getting around it due to the 100 guys around me also turning at the same time. The next part was a little better until I got a stitch and the Velcro on the back of my suit undoing, which has left a good few rashes. After trying bilateral breathing for a bit and taking some lovely salt water on board I went back to every 2 strokes. At the end of the first lap there was an Australian Exit (run along the beach) before going back in. Another swimmer noted that the swell had gotten worse and the extra 4 minutes on the second lap proved this. It wasn’t down to tiredness as I finished off feeling strong progressing through the field. It was a weird feeling though to sometimes pull back on the arms and catching nothing as I was at the top of the wave. Then on other occasions just getting a gob full of mouth wash designed to make you sick in any hospitals. There wasn’t any chance to get a rhythm going and certainly no toe from others.
With the swim over it was a change into trainers for the 1km run to T1 up the zigzags and through the impressively crowded streets of Tenby. Towards the end of this I could feel the Achilles for the first time complaining but I thought it would pass.
As my power meter had decided to only function with one pedal the week before I tried to keep it to half reading between 85 and 90 rather than 170-180. It was a guess and a little risky but I could always slow down if it didn’t feel right. This worked really well for the first 40 miles with riders going past on the hills that I kept under 110 (220 normal power) and then overtaking them on the flats and especially down hills.
I got to the end of the big lap (70 miles) feeling great going back through Tenby and the crowds got me going a little too well as this was where I put the most power out. At 80 miles I started to feel a little weak and the chocolate power bar didn’t go down well. It got a bit worse and from 90-100 I started to bonk. When a women overtook me who was on her first lap I decided to stop, gag some water down, eat a power bar and chill out for 5 minutes. The Achilles had started to play up and there was no way I was going to be able to even walk a marathon let alone run it so when I got going again, I knew the end was in sight. The last few hills through Saudersfoot were like the TDF with hundreds of spectators lining the roads making it single file only. They were brilliant and I had a smile on my face the whole time with their enthusiasm.
Coming back into Tenby was again great and when I saw Dorte I stopped again for a few minutes telling her of my decision. It was an easy one to take and after walking around for a few hours cheering the runners on, I started to limp with the pain.
This was a brilliant race to be part of with the locals (199 doing the race from Pembrokshire) and the crowds making it one of the best races on the circuit. I will come back here one day and even if the water conditions are better the course will still be nails. I spoke to the 2nd placed athlete in the tent at the end and he described to swim as “Brutal”. Apparently at least 50 people got pulled from the water and many more not finishing before the cut off so although my swim was slow I have learnt a lot.
Now I just need to sort out the following.
1. Achilles
2. An increase in training hours to build a base.
3. Nutrition on the bike.

C • Tough Day 10

The sea was quite rough with white tops so could be a battle in the morning.

C • Good luck mate! 3

The first part of the course.

Easy with a few spin ups.

3 x 4 min jog 1 min walk.
This will be my target for Sunday unfortunately.

Really awkward and no rhythm but it'll be fine.

Easy on the trainer with some spin ups.

Out to Boxhill and back.

5 x 3 min.

400 wu
1000 drills
6 x 100 on 2 mins
1000 fs
Didn't feel the water very well tonight but an ok session.
1.38's and 17.30

A nice ride out to Headley and then on the A25 to Troseley Park.
This road had a lot of climb but I hardly noticed it and legs were in a good place. I have worked out that I can use the PM at half readings so have a back up plan for next week fortunately.

One loop at Thorpe.

Very stop start ride. I was going to do 2 hours at IM pace but after changing the batteries in the pedal pods of my power meter and it working, it then decided to stop working correctly. I think I only have half power reading and have spent the last 3 hours trouble shooting. Will have to wait until Monday to phone Garmin and then maybe a frantic week getting new pods!!!

10 x 2 min off 1 min.

Drills.

Thought I'd better take one.

Easy into work.

Really nice and recovered.

1,2,3,4,5,5,4,3,2,&100 off 15 seconds.
Another good session in the bag.

To and from the TT course on the A31.

Well that went a lot better than I thought it would. I was thinking about 26 maybe. Hit the 1/2 way point in 12.15 but there had been a slight tailwind so it was a bit tough on the way back but my energy levels were very good.
Unfortunately I forgot my HR monitor and the battery was too low on the power meter to register the session. Bit of a bummer but no worries.
Another booster for next week knocking 38 seconds off my pb.

C • which TT? 2

12 x 1 min when I got home.

Back to the grind...

C • when's your iron? can't be too long now? 6

Nicer ride without back pack.

500 wu
25 x 100 on 1.50 with every 4th rep with bouy.
I wanted to see if I could hold 1.40's tonight with 10 seconds recovery rather than 15. Well it went a little better than planned as I held 1.35's the whole way. I had plenty of energy at the end and could have gone on for at least another 5, maybe even 10.
A good confidence booster at the right time.