So there goes another season of Ironmannery. I guess I should review the season's progress and stuff like that but I can do that another day. For now I plan to focus on my goals for the next few months which are essentially running.
Around this time last year I tried a bit of running (50 mins or more) for every day of september, as part of a planned build up to Luton Mara. I managed 29 runs in september and on the 30th ignored my body which was telling me I had had enough and followed the macho voice in my brain which said go for the last run to complete the goal. Result was me pulling up after 20 mins of running on stumps with a trashed calf muscle and my running suffered for most of this year as a consequence. So I learnt, yet again, to listen to my body and not the little voice in my head.
This year I want to learn to run faster. I plan to try and do some 10km style training while also building towards Luton Marathon. Goals are very simple, a sub 40 10km and a sub 3.15 mara. The first stages towards this include some fast work in the next 13 days before I do the London Dextro energy Tri. Can I start getting some fast twitch fibres back on line in that time? I will find out.
Once that is done I will start on some regular short interval work coupled with weight training and some plyometric type stuff. Obviously I will need to keep some long runs to keep me on track for a marathon and will enhance this by mixing in some hill sessions. The plan is to keep the running mixed and challenging whilst of course listening to my body and not the little voice in my head saying I could just do a bit more. Swimming will be done for recovery, bike will be maintained but running will be the focus. I will try and put up some planned sessions over the next few weeks and would welcome any advice on top sessions to improve my 10km speed (and no I am not doing a Maffetone- I want to feel fast rather than believe that at some far of point in the future I might be fast).
So thats clear then!