#ProperTraining in 2012

2012 is well underway for most "sports people".  In an effort to make life easy for myself I have done relatively little over the winter and not much more in the spring.  A new addition to the family in February really halted my "training", or has it?

Look at the positive side of my situation.  I can't get out for 1-2 hour sessions very often, I can get out for 1 hour or so sessions or sit on the dreaded turbo for about an hour.  This has led me to devise and follow a proper training program, loosely based on mixing programs by Lance (cycling bits) and trail running magazines. Sessions are led by heart rate (not just turning the out of zone beep off) and I have really concentrated on base level fitness.  This is so embarrassing to begin with whilst running, but OK on the turbo.

Do you know what?  It works!

Positive observations:
I am not injured, my Achilles is fine
My heart rate at a given speed (say 20mph on bike) is 5-10 bpm less (must give me more reserve for sprints/hills)
Recovery is faster between sessions and muscle tone feels much more defined and less sore

Negatives:
Could do with a few long rides/runs to test myself a bit more and clear the cobwebs

Program so far:
Weeks 1-4
3 base runs each week (approx 12km) with 3 base zone rides on turbo (base = 65-75% MHR)
Weeks 5-8
2-3 runs at 65-82% MHR, still 12km.  Turbo sessions include recovery rides, tempo rides (65-82%), 20-30 sec sprints (max effort)
Weeks 9-
Managed a couple long road rides, few max sprints, some slow hills, some big efforts up hills.  Always bringing HR back into 65-75% zone.  Longer runs when I can, Fartleck style.

I am bringing in more tempo sessions, flat sprints (20-30 secs max) Fartleck sessions on bike and run.

Steady as we go

Accupuncture seems to be working on my achilles. Ran last night, 35 mins over 5 miles and all is well. Keeping cycling time up easily, need to start commute again. Maybe next week.

Ouch

Is old age catching up with me?  Tried acupuncture last night, 6 needles in my calf and around ankle in an attempt to sort out a very sore achilles.
Might have to try orthotics in my running shoes, a real shame as I was hoping to move towards "bare foot" minimalist running.
On the plus side I am still putting in few hours exercise each week, ticking along.  Scotten 100 entered, first event if the year!

#cutgate in the snow

Got up today at 6, drive towards a full mon setting in a clear sky until I reached Langsett reservoir car park. Then wearing my most suitable winter running attire I ran to the cairn at highest point on Cut Gate then came back down.
Normally a very good run, today a fantastic run. Snow covered the whole route, up to 6 inches deep in places.
Hard work? Yes. Satisfying? Oh yes!

#WinterTraining "Regime"

This is what I am trying to do over these cold weeks.

Ride to work (40 miles round trip) once a week.  As usual, meetings and such like have meant that I cannot often squeeze more into the week.

Run a couple of nights (approx 60 mins) with head torch over local common and through woods.

At weekend, one long type exercise, either a 2-3 hour bike or 90 minute run, maybe a shorter run on the other day.

This will tick over till spring.  A couple of adventure race entries would be nice, but depends on how the family are feeling.

#DeadToenails

At last my toenail has fallen off.  Those that follow this blog will know that it has been black and "coming off" since the beginning of August Tour of Bradwell ultra marathon in the Peaks.

Well, today it finally decided to fall off.  The new nail is over 50% grown, there is no pain and I am running again.

#Autumnfitness - Love and Hate

It's now December, well into autumn.  This is generally a miserable season for going outside, but I have tried to pair up each negative with a positive:

:-(   Headwinds are sent to upset me every morning I cycle to work.  Nasty, nasty invisible energy sappers that make me work too hard for 6:30am.
:-)   The way home is nearly always a cracking tailwind - 30mph here I come!

:-(   Darkness envelopes a huge chunk of the day.
:-)   I get to run wearing my Hope One headtorch - what fantastic kit, built to scare creatures in the woods.

:-(   The dropping temperature means I have to wear loads of extra clothes.
:-)   I get the chance to wear those extra clothes I own.

:-(   Everywhere is wet and muddy.
:-)   Everywhere is wet and muddy.

:-(   I have put on a couple of pounds as I have not managed as yet to cut down my food intake from the summer.
:-)   All my clothes that are too big for me in the summer are now the correct size again.

:-(   I have to put my Look road bike to bed for the winter.
:-)   I get to use my cross bike as a winter bike.