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Here is my training plan and summary for the week:
Monday - Core 10min, Run (2km) 20min, Bike (10k commute) 30min - (Recovery day)
Tuesday - Core 10min, Bike (30miles) 120min, Swim (3km) 60min, Bike (10k commute) 30min, Flexibility 15min
Wednesday - Core 10min, Gym 30min, Run (10k commute) 60min
Thursday - Core 10min, Swim (3km) 60min, Bike (10k commute) 30min, Bike (spin) 25min, Flexibility 15min
Friday - Core 10min, Bike (10k commute) 30min, Gym 30min, Run (5km) 30min
Saturday - Core 10min, Flexibility 15min
Sunday - Core 10min, Flexibility 15min
Swim 2 workouts 6000 m (6561 yards) 2 hours
Bike 5 workouts 86 km (53 miles) 3h55
Run 3 workouts 20 km (12 miles) 2h5
SBR Total 10 workouts -- 8 hours
Other Total 13 workouts -- 3h15
Total 23 workouts -- 11h15
I figure that if I tell the world, I'll be more accountable and not be too 'tired' to get out of bed at 6am!
Monday, 2 March 2009
Sunday, 1 March 2009
Lasswade 10
My holiday in Glen Coe is over and I'm back with a vengeance with the Lasswade 10. A 10 mile race through the beautiful Lothian country side. Well it was beautiful most of the time. Not the bit past the land fill :-(.
Our route started in Rosewell, just south of Edinburgh. By mile 2 we were near the bottom of Rosslyn Glen, home of Rosslyn Chapel (Yup the one out of the Da Vinci Code). By mile 6 we had finished climbing out of the Glen and it was mostly down hill to the finish.
Here is the elevation plan.
Our route started in Rosewell, just south of Edinburgh. By mile 2 we were near the bottom of Rosslyn Glen, home of Rosslyn Chapel (Yup the one out of the Da Vinci Code). By mile 6 we had finished climbing out of the Glen and it was mostly down hill to the finish.
Here is the elevation plan.
I had a good race, I'm really pleased. My target was to keep an eye on my pace. Back in November I did Buchlyvie Half Marathon and totally bonked towards the end. This time I wanted to finish running.
I set myself the target of 10 min miles. If I had finished in 1:40:00 I would have been happy. The first couple of splits were about 9:20 which I was quite happy with. My third mile was 10 min but that was the steep section out of the Glen. After that I didn't quite record my times other that it was about 9:30. At 6 miles I felt good and managed to pick up the pace. At 8 miles I was on 1:14:00. I had an outside chance of getting in at 1:30! I picked up the pace again. At 9 miles I was on 1:23:00. I was saying to myself 'Dig in, you can do it, it is supposed to hurt now, dig in'.
My unofficial finishing time?
1:31:09
I'm totally stoked. 9 minutes quicker than my plan and an 8min mile sprint to the finish!!!!!!
Wooo hooo, I'm back.
Wednesday, 18 February 2009
Food glorious food.
I'm eating between five and seven meals a day at the moment. It should be seven but I miss some of the snacks when work gets busy! I'm also allowed to be a bit more relaxed at the weekend with 2 'naughty' meals like a take out.
My morning routine depends on exercise plans that morning. If it is a run or swim I have banana and I take oatcakes out with me to get used to eating on the hoof. Nairns do these great ones with fruit and spices in. Yum. If I'm out on my bike I have a banana and a bowl of porridge and take the oatcakes out with me to keep something in my tummy. It doesn't matter whether I need to eat nutritionally, if has been a couple of hours since eating, my stomach starts to complain. ;-)
When I get to work I have a mixing bowl of porridge. My colleagues laughed at me to begin with but they have got used to me now!
My mid-morning snack is something simple like an apple, satsuma or plums.
Lunch is also carb based with pasta, rice or a jacket potato. This is great cause there is a cafe round the corner that does great pasta. It is also fairly easy to bring stuff from home. (Having said that, I can count on one hand the amount of times I have taken my lunch in!)
Afternoon snack is yogurt. I buy the big pots of bio yogurt and keep it in the fridge at work. I eat as much as I feel like!
Dinner is an important meal for reloading the protein for rebuilding the muscles over night and lots of yummy vegetables. I try to have no carbs with this meal so I don't store it as fat over night.
My final snack of the day is a bowl of muesli before bed, but only if I have a run or swim in the morning.
I have absolutely no idea how many calories I'm eating or fat, protein and carbs, but I do know that I am slowly loosing weight and trimming up. What is more I feel great!
My morning routine depends on exercise plans that morning. If it is a run or swim I have banana and I take oatcakes out with me to get used to eating on the hoof. Nairns do these great ones with fruit and spices in. Yum. If I'm out on my bike I have a banana and a bowl of porridge and take the oatcakes out with me to keep something in my tummy. It doesn't matter whether I need to eat nutritionally, if has been a couple of hours since eating, my stomach starts to complain. ;-)
When I get to work I have a mixing bowl of porridge. My colleagues laughed at me to begin with but they have got used to me now!
My mid-morning snack is something simple like an apple, satsuma or plums.
Lunch is also carb based with pasta, rice or a jacket potato. This is great cause there is a cafe round the corner that does great pasta. It is also fairly easy to bring stuff from home. (Having said that, I can count on one hand the amount of times I have taken my lunch in!)
Afternoon snack is yogurt. I buy the big pots of bio yogurt and keep it in the fridge at work. I eat as much as I feel like!
Dinner is an important meal for reloading the protein for rebuilding the muscles over night and lots of yummy vegetables. I try to have no carbs with this meal so I don't store it as fat over night.
My final snack of the day is a bowl of muesli before bed, but only if I have a run or swim in the morning.
I have absolutely no idea how many calories I'm eating or fat, protein and carbs, but I do know that I am slowly loosing weight and trimming up. What is more I feel great!
Monday, 16 February 2009
Discipline
Up until recently, I was really enjoying my new found discipline and routine.
I was getting up at 6am, doing my morning exercises of stretches or yoga then stretches and then heading out for a run, swim or bike ride.
I was eating a banana each morning before heading out, followed by a small vat of porridge when I got to work. Pasta for lunch, yogurt for afternoon snack and vegetables and meat or fish for tea.
I was packing the next days kit before I went to bed for 10pm.
I was working for me. I was feeling great both from the diet, sleep and from the exercise.
I think I'm currently having a wee 'break' from my new routine. Chocolate is back on the menu, carbs are back in the evening meal (although this was needed anyway) and late nights are creeping in.
I think I'll start my routine again when I come back from my holiday at the end of February. I'm in London until tonight then I go on holiday to Glencoe on Friday, not back in to 'normality' until the following Monday so no point resurrecting the routine until then.
Oh well. At least I can try to be good!
I was getting up at 6am, doing my morning exercises of stretches or yoga then stretches and then heading out for a run, swim or bike ride.
I was eating a banana each morning before heading out, followed by a small vat of porridge when I got to work. Pasta for lunch, yogurt for afternoon snack and vegetables and meat or fish for tea.
I was packing the next days kit before I went to bed for 10pm.
I was working for me. I was feeling great both from the diet, sleep and from the exercise.
I think I'm currently having a wee 'break' from my new routine. Chocolate is back on the menu, carbs are back in the evening meal (although this was needed anyway) and late nights are creeping in.
I think I'll start my routine again when I come back from my holiday at the end of February. I'm in London until tonight then I go on holiday to Glencoe on Friday, not back in to 'normality' until the following Monday so no point resurrecting the routine until then.
Oh well. At least I can try to be good!
Thursday, 12 February 2009
2/3 of what it should be, I just can't Tuesday, 10 February 2009
And for the skiing!
Life's little challenges - Puntures
I hate them, I hate them, I hate them, I hate them.
I the last 3 weeks I have had approximately 7 issues with tubes, pumps and horrid little bits of glass that you need a microscope to see.
I have walked for litterally hours. I have spent hours changing and re changing and re changing.
Can anyone help me? Please?
I the last 3 weeks I have had approximately 7 issues with tubes, pumps and horrid little bits of glass that you need a microscope to see.
I have walked for litterally hours. I have spent hours changing and re changing and re changing.
This morning I was about to set out for a ride when I descovered I had a flat. I took it out, turned the tyre inside out, held it under the spot light. I pumped up the tube, patched the hole. Pumped it up again, checked for more holes. Put the whole lot back together again and .... A minute in to the ride the bike was feeling sluggish. Went home, checked the tyre pressure - 40 psi, down from 120 litrally minutes before. Now an hour later? Totally flat.
I don't know what to do. I am now scared of going out on my bike incase I get another puncture and I'm in the middle of nowhere.
I want to scream and cry and stamp my feet but I know it wont solve the problem. I just screamed in the shower, it hasn't helped and I'm now concerned the neighbours are going to call the police!Can anyone help me? Please?
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