Monday, 21 April 2014

Running- and no AT

So finally running is coming on but boy is it a hard grind. The physical effects of a long run seem to me now to be my key limiter. Following the 10 % rule of run progression ( don't increase run volume by greater than 10 % in any week) I can now get 17 miles without stopping or any Achilles tendinitis.

Oh joy to not have the deep pain of AT, that ache in the morning, the discomfort at the start of the run that often eases after a few miles only to come back as your run progresses and then that bite again the following morning. What do I attribute to this success so far.... because I fear it can come back at a drop of a hat! Well I think it was lots of free weights especially deep squats and springing up at the end as well as swinging some kettle bells done during the autumn. This dynamic loading of my Achilles has presumably built up the strength there and made them stronger!

With under 4 weeks to Lanzarote  I need to balance the recovery from the long runs with the need for more endurance and a desire to get the run more progressed for IMUK. I plan to try and get two more in with my last long run being 12 days out from IM Lanza. Will it work will the taper be long enough? Who knows but it will be interesting to see.

 Before Lanzarote there is the small matter of Liege Bastogne Liege 270-280 km of Belgium hills with 4500 m of climbing. It seemed such a good idea back in October.  I am hoping it will push my biking to breaking point but not beyond allowing a bounce back in time for the IM. At least the bike leg will seem like a breeze after this.

Finally planning to do the london triathlon two weeks after Lanzarote which is going to be interesting. Speed work 2 weeks after an Ironman usually hurts!  Another interesting idea. I must stop having them.

Friday, 18 April 2014


At 46 years I don't feel old.... But I no longer feel young either. Ironman training is good simulation for the ageing progress. You tend to feel tired a lot of the time, it sometimes hurts to get up in the morning but you know your not going to stop you doing what you need to do. You also get a bit wiser with experience knowing perhaps when to back off and when there is still a bit more to be gained. More attention to recovery is required and I find more and more that the short intensity stuff leaves me fatigued and eats into the next session of training.

This year has seen some highly motivated LFTCers doing regular long weekend rides; This, along with a focus on a small little sportive, Liege Bastogne Liege, has seen my out riding regularly each weekend and boy has it helped. The team ethic of getting out early and getting it done has enabled us to put in some big miles and climbs. Watching others getting stronger and more confident has been great and I am looking forward to some really strong bike rides from a few club members at Ironman France.

With Ironman Lanzarote I am pretty confident I am in a good place for my swimming and cycling. The running has progressed with 5 weeks of injury free running but I am short on volume. As result I am planning to try a minimal taper for Lanzarote and hopefully a smooth transition into a block of run training for IMUK. You never know, with the right balance, I should be there or thereabouts come Bolton.