Updates to share

It has been a busy week, or so, on the work front so getting in all my planned runs (Garmin Coach) has been more difficult. Saying that I did manage a nice effort around London (in heavy rain) on the morning of a conference. Throw in a PB on a local route and a full half-marathon distance (easy pace), I suppose not really a bad week. There was also a commute in on the e-bike plus a few dips (not much swimming) in the sea.

The strength work has dropped again just after my Son (and PT) set me some decent online sets so need to pick that up again.

Otherwise need to transition to more specific SwimRun sessions over the coming weeks, which will be my focus during July and August.

One other point of interest - I was offered free entrance to a local 5km Tough Mudder event in September. Should be fun!

Father's Day run with Alex

So just over 7 hours last week, which wasn't too bad. More strength sets included. I ended the week with a lovely 6km run with my Son, Alex (easy pace so we could talk) along Brighton seafront followed by coffee and pastries on the beach - so nice not to worrying about drills or pacing but enjoy the run plus sun and Son! 

I am up in London today/overnight for a 2-day conference but there is always an opportunity to get in an early morning run along the river. I am now due to move the training to its second phase, more volume but also more specific SwimRun training, more on that in future posts.

So what's new - faster shoes and more strength work

Morning - another glorious day - beautiful weather.

Going OK this week, 2.5 hours on the bike, albeit commuting (and some e-biking), 1.5 hours running (so far), 1.25 hours weights (heavier) and 25min dip in the sea. If I can get in another 1-2 hours of running then I will be happy with the volume.

So what's new....

My trusty Asics Gel-Keyano trainers are coming to the end of their life (800km+) and I decided to invest in some lighter, faster shoes more ideal for 5Ks up to half-marathon. I opted for some Adidas Adizero Takumi Sen8 running shoes, which I managed to get off of Runners Need, using my 50% Vitality discount, for just over £70 (original price was £170, down to £140 in sale). I went for size 9.5, they are quite narrow but the fit is OK (little snug). They certainly are light, actually there is very little to them, almost made from a super lightweight thin plastic. They are not in the so-called 'carbon supershoes' category although I do hope that will improve my times in any faster races. I plan to test them in a park run - always chasing that sub 20 min time! I might even use them for the Balf half-marathon if I run well in them.

I have only had one run in them so far but there was so improvement in my 'magic mile' time, down to 6:39 but still with plenty of room for improvement.

Otherwise, my Son (Alex the Personal Trainer) has kindly set me up an online programme with some heavier weights to get the most out of my strength sessions, which I need to do more of. We have started with 2x sessions a week. Let's see if I can keep up the momentum!

7 hours so far this week

A bit better on the volume front this week - slow creeping up to 7 hours+ including a 18km long run and a club swim. My legs felt a bit heavy on the long run - I attempted the easy flat run in a fasted state, probably not the best preparation. Next time around I need to pre-fuel with some porridge and potentially add some protein powder - super training food!

Loving the warm weather - I expect to start increasing the sea swims over the coming weeks and then into proper SwimRun training thereafter.

Weight dropping a little bit but could do with sheading another 2kgs+ prior to race day(s).

Generally all good - feeling a little fitter.

VO2 Max (running) finally back to 50 and 'Superior rating'

This morning my scheduled run and Garmin Coach recommendation didn't really work out as planned. My Garmin watch somehow disconnected from the system and I was forced into going solo - just a 7km out and back run at a steady pace along the seafront, up to see the new Sea Laines 50m outside pool.

My legs felt a little heavy (maybe it was my body!) - I don't know the reason why as I had a couple of rest days (only an easy spin on the bike). Anyway, when I finished I was a little surprised and generally quite pleased to see that my VO2 Max for my running had increased from 49 (Excellent rating) to 50 (Superior), based on my age.

It has been higher (Ironman days) although I am glad I am back in top bracket (last time - end of 2022) and apparently in the top 5% for my age and gender.

Now how to move it to 51?

DIY e-MTB and new life for Ellsworth Epiphany

Bank Holiday and today I completed the conversion of my old trusty 26inch Ellsworth Epiphany mountain bike into a e-beast with a powerful Bafang mid-motor and crazy large 48v 19Ah battery, which is too big for the frame so goes in a backpack - crazy but wow it is fun!

More on that later but first the scores on the doors for the week - just scaped over the line with 6 hours of cycling and running (3 sets) training.

I am still going with Garmin Coach and generally enjoying the sets. A couple of cycle commutes thrown in for good measure. No swimming and no strength sessions - not so good!

Today (new week) were some more 'Goal Race Repeats' - I am probably doing them a bit fast (faster than half-marathon goal pace). Later in the week I have a similar set but 'Speed Repeats' so they should be quicker, hopefully it will help me to tune in to the recommended session pacing.

As mentioned earlier I did have a cheeky hour on the new improved Ellsworth Epiphany, now with a powerful Bafang motor to power it up the hills. I may need to do a bit of tuning and fit gear/brake sensors to stop the motor firing all the time. I am not completely convinced I have sized the chain that well so work to be done!

I do love my DIY e-bikes (Brompton and now e-MTB) - great fun and good for recovery days. Don't worry I am not going completely e-Bonkers (digital) and my road plus triathlon remain analogue (old school).

So need to rectify the lack of swimming and strength work for rest of the week. Might try a sea swim tomorrow if waves aren't too big. Also 4 runs scheduled for this week - one completed so 3 left.

Onwards and upwards 

Another decent week of training but not hitting 6 hours+

So a number of decent training sets this week - I am still working through a Garmin Coach half-marathon intermediate plan (1:40 target pace) - only 3 runs a week with a focus on high-cadence drills, gliders (walk-jog-run transition), hill repeats, goal pace repeats and a long run (also incorporating some run/walk). This week I also had a test 'Magic Mile', which I completed at 6:48 - 1st time so looking to improve over coming weeks.

There was no swimming this week so I really need to start introducing more time in the pool, lake and sea. Actually I was also light on the strength work, maybe not such a good week!

Anyway, the weather looks to be improving and I have a couple of cycle commutes planned, a min of 3 runs (possibly 4) and a swim - you never know I might even make 6 hours plus!