BTF Level 1 coaching and an update on training

Hi my loyal followers - welcome back

Just completed my British Triathlon Federation (BTF) Level 1 coaching course and hoping that I have done enough to pass. The final course date (Sunday just gone) started with a 45 written exam, then over 2 hours in the pool, when I had to give 15mins of swim coaching to the group, followed by a 1:1 session with a Level 3 coach. I am awaiting the results of the written paper but so far so good!

All in all the course was very informative, interesting and worthwhile. I will be honest and say it was more challenging and probably more difficult than I first imagined but as a result I think I got more out of it.

Once I hear the final result (hopefully positive) I will start to work more closely with the other coaches in the Club and deliver some future sessions, that the main Level 2 Coach has put together. Next year I might even consider the Level 2 qualification myself.

But one thing at a time and at the moment my focus is setting up my new business and training for my first ultra distance (50 mile trail) event in just under a fortnight's time. My run training has certainly been more intensive than previous years when training for an Ironman or marathon, however, I do feel I have come up a little light on the long runs. Ideally I would have got in a 50km plus run into Brighton over the Downs and/or one longer back to back runs (2x 30km runs on consecutive days). Neither happened and I am worried if I tried to sneak one in (possible but may be not practical) I could end up injuring myself before the big day.

I know it is going to hurt and I am more likely to end up with a 12-hour time than 10 hours but for the first one I think it is all about completion rather than competing and simply experiencing the world of ultra running.

If I manage to get my finger out and write a few more blog posts then I would like to do one in the lead up to the ultra race to include the equipment and nutrition I plan to use. I recently purchased a rather nice, light and waterproof jacket that I need to review. Also got a pair of Inov ultra distance shorts.

The other news is that this is my last week at home before I start my commute again to Brighton, hopefully leading to an increase in my weekly training volume, which will certainly be important with the Liege - Bastogne - Liege sportive coming up and a host of Club races. Meanwhile, it is taper time on the run front.

Schedule for this week and next:

Mon (today): 1:30 run - steady pace (sub 5mins per km) DONE
Tue: 0:45 bike turbo set - focus on power
Wed: 1:30 Club Swim
Thu: 1:00 run - intervals
Fri: 0:45 bike turbo set - more on power
Sat: 1:00 Club Swim
Sun: 2:00-3:00 Cycle

Mon (30th): Rest day
Tue: 3:00 Cycle commute - easy spin
Wed: 0:30 morning run; 1:30 Club Swim
Thu: 0:30 stretching and foam rollers
Fri: Rest day
Sat: Race Day - Centurion SDW50

Back soon!

Weather and training both improving

The last few days have been lovely and I have actually questioned my clothing selection wishing I had opted for shorts and one less layer on top.

The good news apart from the better weather is that I am still injury free and picking up the training. The focus remains on running however I did get a couple of bike rides in this last week. I wouldn't say I was properly bike fit (call it 75%) and struggled to keep close to an average of 30km per hour for more than 1-2 hours. Time is going to be short between my big 50 mile ultra distance trail run and the Liege - Bastogne classic bike event 3 weeks later. I think that I will need to get some serious miles in plus a bit of power work on the turbo. Commuting into Brighton more frequently should help to build up the miles.

I recorded some downhill intervals a few days ago to build up my quad muscles in preparation for the SDW50 ultra, which is going to be very lumpy.

I ran on slightly tired legs today but manged 20km without too much effort. Plans for a long Brighton run over the Downs and back to back long run days are still in my mind. Not long now!

So what is going on

Sorry but it has been a while (again) since my last blog post.

So what is going on?

I have to admit that my gardening leave has not been the most productive time of my life, especially in respect to training. I always thought that with all that free time it would be training heaven. I imagined I would be consistently logging 12 - 15 hours per week and going on epic adventures but the reality is that my head has been a bit of a mess and it has taken all my energy to try and sort out some kind of acceptable life / work / family balance. I certainly haven't been lazy and cannot really understand where the time has gone!

Anyway my gardening leave will shortly be ending and I will be going back to work (more on that later). Ironically I think my training will start to pick up, especially as I add back some commuting time, the weather starts to improve and the triathlon season begins yet again.

There is a bit of training related news to share with you. First, I completed my first ultra distance training run, a scenic route from home to Guildford (47km - my age in km) mostly on the Downs Link.

My pace slowed for the last 10-15km and it was tough on the legs,  however I did maintain an acceptable average pace of just over 6 mins per km, albeit it was a pretty flat run from start to finish. A friend and accomplished ultra runner recently told me that long flat runs can sometimes be as difficult as hilly ones, mainly because you are using a narrower range of muscles / movements, which are likely to get more fatigued than when using a wider range to cope with hills - interesting!

Since that long run I have had other stuff to focus on but am now planning the next big block, likely to be 2x 20 miles runs, back to back (Sat - Sun). I only have just over a month to get my final training in so time is short. I have also been recommended to include some down hill intervals, as many ultra runners find the down hill as tough as the climbs.

I logged some decent hours more recently as my Tri Club hosted a training weekend. It felt good to increase the volume with a number of back to back sessions, which should help me to start thinking more seriously about the forthcoming season.

Finally, I completed the first 2 days of my BTF Level 1 coaching course. It was quite challenging but very interesting.  The focus is on the delivery of a suitable training session rather than the creation. Lots of good skills and best practice was learnt. I have just over a month to complete the homework, study the content in the work books and practice the swim session I am going to give on the final assessment day.

So lots going on even if my training is below target in respect of actual hours logged. I will report on news of my business changes soon, which is no doubt going to impact my training calendar yet further.

Onwards and upwards.

Getting there - slowly and surely

Last week I clocked nearly 11 hours of training including a 4 hour long run. Still not back to my pre - Ironman volume but not bad for base training. Considering I am still not benefiting from my Brighton commute, which accounted for a good proportion of training last year, it is looking OK and I am making steady progress - slowly and surely.

So far in January I have logged 35 hours of training. Last year it was 41 hours in total so it would be nice of I could trump that and end up nearer 45-50 hours.

I managed a decent bike on Tuesday and was pleased with my swimming on Wednesday evening. This morning was a short stride set. One of my mates commented on Strava - training for a sprint finish for my ultra run!

I hope to jump on the turbo later today and/or tomorrow. Saturday is another swim set and possible tempo run. Sunday will be another run but not as long as current efforts.

The plan is to break 45km next week (4-5 hour on my feet) for one single run getting me firmly into ultra territory. Thereafter I aim to get in a 50km  run over the Downs.

It also won't be long before I have my Level 1 coaching weekend in Brighton - I will report back on that later.

Still going through more mid - life 'fun and games' - thinking of progressing to a full motorcycle licence and now growing a bit of an ultra beard (untidy stubble at the moment).

Still coughing but managed 50km on the trails last week

I am still struggling with a dry cough, especially at night time, however last week wasn't a total 'write off'.

There were only a couple of bike turbo sets and one long swim but fortunately 3 decent run sets - 2x intervals / tempo sessions and the all-important long run when I clocked just over 34km. In total I hit the magic 50km, which was my goal for the week.

Over the coming weeks I expect to push my total run distance up, aiming for an additional 10% increase until I hit around 75km (weekly total, not an individual run).

For my next long and easy run I fancy the Downs Link again. This time I aim to first run to Southwater (on country roads, approx. 12km from home) and then will head towards Guildford on the Downs Link (33km from Southwater to Guildford). It is nice and flat, which is not what I will be experiencing during the South Downs 50 mile ultra run, however it would be a good test and the longest run I have ever attempted (before that it would be marathon distance of 42km). I will allow myself 5 hours. If I start around 10am then I can reach Guildford around 3pm giving me an hour or two for a coffee and some food before heading back with my daughter in the car (she is currently working in Guildford) - sounds like a plan!

Thereafter I have plans to run to Brighton over the South Downs but via Devils Dyke to include a good 3-4 climbs, which will be the identical route for my ultra event. A month before the race I am also thinking of entering the Steyning Stinger marathon, again over the South Downs, giving me plenty of practice.

My cycling has taken a bit of back-stage, mostly because of my run focus and lack of commuting to work. Post the ultra run my focus will very quickly shift to the bike as I have Liege-Bastogne-Liege sportive to think of at the end of April.

Hopefully, these events and the training beforehand should provide a good base for the forthcoming triathlon season, which are going to be bias to a number of  shorter-distance Club events and possibly a half-ironman!

Man Flu hits

First week of increased training and I get taking down by Man Flu - serious stuff.

I did soldier on but missed a couple of run sessions and an easy bike. The week was not a complete disaster as I managed three decent enough turbo interval / power sets, 2 swims (despite all my coughing) and a 31 km long run, which was the key session of the week.

The long run was slow (over 6 min per km average) but it did include a couple of nasty hills and lots of mud. I did achieve the distance / time goal, which I increased to 30km and/or 3 hours.

I would normally enjoy a rest day tomorrow but if it is nice weather I cannot resist doing an interval run along Brighton seafront as I will be down on the coast and have missed running there.

Otherwise if I can shake this cold / flu I will try to up the time and run distance. Goal this week is to hit 50km in total.

Will leave you with a picture I took on top of the Downs by Cissbury Ring and 20km in to the run.

Setting yourself up to win

Still a relatively low volume week but started to set myself up to win. First thing was to get my turbo out in the garage (named the 'cave of pain'). I also utilised an old TV and bought myself a £20 DVD player with SCART lead (old school) so I could easily play Spinervals workouts and favourite movies while I train. Managed 2x 40mins turbo sets during the week.

Was unable to use the pool on New Year's Eve so opted for the Monday evening swim session.

On Saturday went for an hour off - road tempo run rather than a coffee.

My longer Sunday run wasn't that long (family commitments), however I felt pretty good and am confident that I would have had no problem if it had of ended up a 25km plus run (only managed 17km). During the run I experimented with honey and water as fuel - felt pretty good so will use again for longer runs.

So my plan for the coming week:

Mon - strides set (on treadmill) and gym work (1:00)
Tue - Turbo power set (1:00)
Wed - Tempo run (1:00) / Club Swim (1:30)
Thu - Z2 bike (2:00)
Fri - Spin bike set and gym work (1:00)
Sat - Club Swim (1:00)
Sun - Long run (2:30)

If all goes as expected a 11 hour total, which is more than I have done for a while. I would like to think I could bank a 25km plus run on the Sunday and increase by at least 2-3 km each week.