It hurt.
An increase of 2:02 on my previous best run, which was in February. It would be fair to say that the weather today was slightly less conducive to fast running, more to collapsing in a sweat-drenched heap. So I was pretty impressed once I came round.
Fans of numbers (so that's me, then) will note with relish that a run leg of 21:57 would rank as the 18th fastest in Ilkley last year. Of course, it's one thing to run that pace on a relaxed Saturday morning, quite another to pull it off after a swim and a ride. What it does, though, is give me some leeway for my 25 minute target.
I must sleep now.
*snore*
Saturday, 30 May 2009
Sunday, 24 May 2009
Some maths...
Please don't run away. Not just yet, anyway.
I've been crunching some numbers regarding the Ilkley bike leg. Now, it's fairly well established that the circuit comprises three fairly distinct sections. I usually call them "the flat bit", "the up bit" and "the down bit", but let's call them M1, M2 and M3.
What I've been looking at is what speeds are required for each section, in order to make a certain time for the bike leg. This is what I came up with:
M1: 20mph
M2: 11 mph
M3: 25 mph
That gives roughly 32mins 30secs, add 2mins 30secs for two transitions, and magically we arrive at the 35mins mark. Which, coincidentally (not coincidentally) is what my target time for the bike leg is.
Looking at those speeds, M1 and M3 seem pretty easy (especially now we've had a "levelling" of bike speeds), leaving M2 as the only tricky spot. Which, seeing as it's the hill, is the case anyway. It's very clear to me that this is the part of the course where the time is gained or lost, so it's tremendously important that we do a whole bunch of hill training. Hooray! *sigh*
I've been crunching some numbers regarding the Ilkley bike leg. Now, it's fairly well established that the circuit comprises three fairly distinct sections. I usually call them "the flat bit", "the up bit" and "the down bit", but let's call them M1, M2 and M3.
What I've been looking at is what speeds are required for each section, in order to make a certain time for the bike leg. This is what I came up with:
M1: 20mph
M2: 11 mph
M3: 25 mph
That gives roughly 32mins 30secs, add 2mins 30secs for two transitions, and magically we arrive at the 35mins mark. Which, coincidentally (not coincidentally) is what my target time for the bike leg is.
Looking at those speeds, M1 and M3 seem pretty easy (especially now we've had a "levelling" of bike speeds), leaving M2 as the only tricky spot. Which, seeing as it's the hill, is the case anyway. It's very clear to me that this is the part of the course where the time is gained or lost, so it's tremendously important that we do a whole bunch of hill training. Hooray! *sigh*
Lovely day for it!
'It' being a brick, of course.
Really, I don't think it's possible to have a more ideal day for training - warm enough to ride in a tri suit, but not too hot to run comfortably, no wind to speak of, morale-boosting blue skies and enough sport on TV to reduce Greenway traffic noticeably.
The insects were out to play again, but luckily I had the rare pleasure of being able to breathe out of my nose. Otherwise I'd probably have tripled my protein consumption for the day.
Pretty happy with the workout itself too - 12.3mi in 50mins cycling, 2.3mi in 20mins running. That's not too far off race pace, and I didn't feel destroyed by the end. A nice way to finish off a 7 hour training week.
Finally, I would like to propose a brick session on the Ilkley course on 27th June (should be a Saturday). It'll be really useful to see exactly what times we can post with a couple of months to go. It has to be a few weeks away, so I can find an ingenious solution to the problem of where to put our helmets while we're running...
Really, I don't think it's possible to have a more ideal day for training - warm enough to ride in a tri suit, but not too hot to run comfortably, no wind to speak of, morale-boosting blue skies and enough sport on TV to reduce Greenway traffic noticeably.
The insects were out to play again, but luckily I had the rare pleasure of being able to breathe out of my nose. Otherwise I'd probably have tripled my protein consumption for the day.
Pretty happy with the workout itself too - 12.3mi in 50mins cycling, 2.3mi in 20mins running. That's not too far off race pace, and I didn't feel destroyed by the end. A nice way to finish off a 7 hour training week.
Finally, I would like to propose a brick session on the Ilkley course on 27th June (should be a Saturday). It'll be really useful to see exactly what times we can post with a couple of months to go. It has to be a few weeks away, so I can find an ingenious solution to the problem of where to put our helmets while we're running...
Saturday, 23 May 2009
53.03
Well, that wasn't too bad.
Turns out that the route to Ilkley isn't a bad one really, except mainly that hill at Silsden. Perception of that probably not helped by the downpours we encountered both going and coming back. It was nice to experience the route at a decent speed, and particularly to take Carter's Lane in one go. The times we took equate to about 40 mins for the bike leg (assuming that both transitions are included, which I think is the case), which is more or less bang on halfway from last year's figures. We've still got almost 4 months to improve, and we won't have ridden 25 miles just before the race (hopefully). We can, therefore, declare a success.
I'm putting my half of the achievement down to science - 2 energy drinks, an energy gel and an (extremely pleasant) energy bar. Mm, tasty glycogen. Seriously kids, refuelling is important. I believe Nom came around to this way of thinking around the 45 mile stage...
EDIT: Nicky Wire is a lovely bloke from what I've heard, a decent bassist and a passable lyricist. He should never be allowed to sing. Not even in his own shower.
Turns out that the route to Ilkley isn't a bad one really, except mainly that hill at Silsden. Perception of that probably not helped by the downpours we encountered both going and coming back. It was nice to experience the route at a decent speed, and particularly to take Carter's Lane in one go. The times we took equate to about 40 mins for the bike leg (assuming that both transitions are included, which I think is the case), which is more or less bang on halfway from last year's figures. We've still got almost 4 months to improve, and we won't have ridden 25 miles just before the race (hopefully). We can, therefore, declare a success.
I'm putting my half of the achievement down to science - 2 energy drinks, an energy gel and an (extremely pleasant) energy bar. Mm, tasty glycogen. Seriously kids, refuelling is important. I believe Nom came around to this way of thinking around the 45 mile stage...
EDIT: Nicky Wire is a lovely bloke from what I've heard, a decent bassist and a passable lyricist. He should never be allowed to sing. Not even in his own shower.
Sunday, 17 May 2009
Blub, blub, splash
Well, how wet was that? Answer: literally as wet as it's possible to be. I've managed to soak three pairs of footwear (including, somehow, my slippers) and one pair of socks will never be the same again.
Fun though, wasn't it?
Well, wet, mainly.
Fun though, wasn't it?
Well, wet, mainly.
Sunday, 10 May 2009
Extra protein on the brick...
It was greenfly-ageddon on the Green(fly)way this morning. In our eyes, in our mouths (see title) up our noses (I kid you not) and flying off us in a cloud when we stopped at the traffic lights in Heckmondwike. Yeugh!!
Despite this, a hard, but good cycle with the Corporal. Nom had a headache (no doubt overexcitement for his new bike - did I mention we're getting new bikes?) Biked to Heckmondwike on the Green(fly)way, then back on the road, removing greenfly from my person as I went. Averaged 13ish mph I believe (Corporal?) then back for a 1.5 mile (Corporal? You know me and numbers!) run, this time avec Nom.
Nom is making me do another run in three minute's time. People are trying to kill me...
Despite this, a hard, but good cycle with the Corporal. Nom had a headache (no doubt overexcitement for his new bike - did I mention we're getting new bikes?) Biked to Heckmondwike on the Green(fly)way, then back on the road, removing greenfly from my person as I went. Averaged 13ish mph I believe (Corporal?) then back for a 1.5 mile (Corporal? You know me and numbers!) run, this time avec Nom.
Nom is making me do another run in three minute's time. People are trying to kill me...
Saturday, 9 May 2009
Rah!
My bike...
http://www.rutlandcycling.com/10785/Giant-Avail-Alliance-W.html
Nom's bike...
http://www.giant-bicycles.com/en-AU/bikes/road/2172/31841/
...but Nom's isn't green, it's black and grey.
I can't wait until Monday!!
http://www.rutlandcycling.com/10785/Giant-Avail-Alliance-W.html
Nom's bike...
http://www.giant-bicycles.com/en-AU/bikes/road/2172/31841/
...but Nom's isn't green, it's black and grey.
I can't wait until Monday!!
Incredibly funky but expensive day
Well, Nom and Veg should not be allowed out on their own. What began as a perfectly innocent steady recovery-level cycle to Saltaire and back with lunch at Salt's Diner became a full-on bike-ogling fest!
Veg and Nom have bought new bikes. Rah! I pick mine up on Monday. Will I sleep this weekend? I doubt it.
Brick and swim tomorrow. Ow. At least I only have bendy lessons on Monday and rest on Tuesday.
Veg and Nom have bought new bikes. Rah! I pick mine up on Monday. Will I sleep this weekend? I doubt it.
Brick and swim tomorrow. Ow. At least I only have bendy lessons on Monday and rest on Tuesday.
Thursday, 7 May 2009
Death Hills Part II
...someone let Nom plan the route.
I haven't Mapped my Tri yet because I'm scared of the elevation, but it felt um...good. It certainly feels good now, healthy tea, one glass of red wine and a mega-deep hot bath away.
Thank you Corporal Odd for those kind comments about yesterday. I think it's really taking a hold now and I think we're going to do pretty well. Although that could just be my brain trying to convince me...
In fact, I'm a little worried that now, three hours later, the Corporal may still be circling the streets playing with my heart rate monitor. I'm going to have to keep an eye on him as it may have to be confiscated for the sake of his internal organs not exploding.
I haven't Mapped my Tri yet because I'm scared of the elevation, but it felt um...good. It certainly feels good now, healthy tea, one glass of red wine and a mega-deep hot bath away.
Thank you Corporal Odd for those kind comments about yesterday. I think it's really taking a hold now and I think we're going to do pretty well. Although that could just be my brain trying to convince me...
In fact, I'm a little worried that now, three hours later, the Corporal may still be circling the streets playing with my heart rate monitor. I'm going to have to keep an eye on him as it may have to be confiscated for the sake of his internal organs not exploding.
Wednesday, 6 May 2009
Keep on running...
Does Monday count as Day 1? If so, day 3 went well for all concerned.
25 mins for Nom and 30 for Veg (both approx.) was a top effort, especially bearing in mind that that's basically the full distance required. I don't think anyone was particularly destroyed by the distance or the pace, either, which was a respectable race pace. We were helped, of course, by the flat course and the temperate weather conditions, but it was still very reassuring.
As for me, I stopped after 45 minutes, out of concern for my connective tissues, feeling that my muscles at least could have carried me further. Seems that there's something to be said for not running up a great big hill at the beginning of every session...
25 mins for Nom and 30 for Veg (both approx.) was a top effort, especially bearing in mind that that's basically the full distance required. I don't think anyone was particularly destroyed by the distance or the pace, either, which was a respectable race pace. We were helped, of course, by the flat course and the temperate weather conditions, but it was still very reassuring.
As for me, I stopped after 45 minutes, out of concern for my connective tissues, feeling that my muscles at least could have carried me further. Seems that there's something to be said for not running up a great big hill at the beginning of every session...
Running!!
Now I've had a bath and a sit down, some steak and veg noodles and a glass of wine, I can say that I enjoyed that run.
No, actually it was really good fun, although I forgot to cool down everywhere and have now strained my shoulder taking off my socks :(
I seem to now be living in a bit of a bootcamp; Corporal Odd being my personal trainer, or rather personal kick up the bottom. I'm cycling tomorrow night, so I'm told. Yay, back on the bike!
No, actually it was really good fun, although I forgot to cool down everywhere and have now strained my shoulder taking off my socks :(
I seem to now be living in a bit of a bootcamp; Corporal Odd being my personal trainer, or rather personal kick up the bottom. I'm cycling tomorrow night, so I'm told. Yay, back on the bike!
Monday, 4 May 2009
Death in September
Now there's a good name for a band. *goes pale* Hang on, I'm doing a triathlon in September. Aaargh.
Yes, we're now booked in. Thanks Corporal Odd.
And if Map My Tri recovers from the Corporal's efforts to destroy it, I'll map what we did today round Halifax on bikes. What a hill, I'm glad I was going down it, although going down it behind Nom with duff brakes may have been a bad idea.
Yes, we're now booked in. Thanks Corporal Odd.
And if Map My Tri recovers from the Corporal's efforts to destroy it, I'll map what we did today round Halifax on bikes. What a hill, I'm glad I was going down it, although going down it behind Nom with duff brakes may have been a bad idea.
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