Triathlons My New LOVE

Week starting Jul 12, 2009

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Location:

LIVERPOOL,UK

Member Since:

Sep 27, 2008

Gender:

Female

Goal Type:

Olympic Trials Qualifier

Running Accomplishments:

Triathlons are my New sport and I LOVE IT  

 

Recent last few years  as I havent done much since I was 16/17yrs, on and off injuries, going out with Friends started. Operations on injuries- compartment syndrome front of the shin had small operation to release the pressure on the fascia.

Oct 2007.  Did the great north run.  ( I was in the elite ladies race, against Kara Goucher and Paula Radcliffe, Im sure u Americans will recall that race).

 I was just in on my previous times from the Bath Half Marathon. I ran it as best as I could off my training & circumstances...

 

Decided to do my 1st Marathon with London looming in the following April I was in the ladies Elite race again.  So the training was on.  I realise now I didnt give my body enough time to recover as it did break down in the last 5 weeks of my training. Injury bound, with calf and hamstring problems I raced! 

London Marathon, April 08 (Injury calf issues) 1st marathon  3hrs.12mins .30 secs

Dublin Marathon  Oct 08  3hrs.01mins.13  undulating and 1 toilet stuck/stop (LOL)

Bath Half 2007    1.26.35 hrs

Wilmslow half marathon english champs    1.25.39

18th lady  (With piriformis injury ).

Liverpool 10k 2008 Oct 37.42mins midst marathon training 

Wirral 5k 2009 17.41mins off the back off marathon week 

Track 3000ms 10.45mins  hmmm I ran this to get points for my club so I just did tactical and ran on 1st lady shoulder and sprinted at the end !

 

 

As a youngster

County Champion for Xcountry and

High Jump

and 1500ms track.

pbs aged 13 yrs old

800ms 2mins 16secs

1500ms 4mins 48 secs

high jump 1metre 53  (cant do this now) and I never trained for it as a kid, just competed alot for points for my club, usually spend 2 hours highjumping, and skip off to do an 800 or 1500ms race then go back to high jump, Wish I took the running more seriously!

 

Run on more than several occasions for my County against Ireland county of Dublin.

Top 50 finnisher at 14yrs of age in english nationals Xcountry.


Short-Term Running Goals:

Complete my 1st Triathlon    1st lady   Brinscall  ok this was a triathlon with no timed transition i treated it as a training race to see if I like triathlons and I love them.

Complete off road triathlon  2nd lady.. 12 secs behind my age group world champion.  Tameside triathlon

Complete outdoor water race 1 mile   Salford Great north swim . 29 mins yay

Complete Olympic distance triathlon

Races for 2010  Future races.

Winter Duathlon Series Race 1 - December 12th 2010  Won  overall time 1hr 8 mins 43 secs

winter duathlon series race 2

2011  1st Lady overall time  1hr 09mins 04 secs.

Windy very windy

3rd race Duathlon winter series Feb 20th 2011

 Races for 2011

ITU Duathlon 2011 qualifier                                                               Dambuster Duathlon, East Midlands – 19th March 2011  

Qualifiers ITU Sprint Triathlon 2011 & ETU Sprint Triathlon 2012       Speedy Beaver, East midlands – 29th May 2011

Itu Standard triathlon 2011 qualifier                      Shropshire Triathlon   West Midlands 5th June 2011

ITU Standard Triathlon 2011 & ETU Standard Triathlon 2012             Dambuster Triathlon, East Midlands – 18th June 2011

London Triathlon Hyde Park ITU World Championship series race       6th AUGUST 2011  (practice format hopefully for Beijing)

 

Need to Qualify for GB Team  Beijing World Championships which is on

September 10/11th 2011



 

new pb for 5k 17.41 minsnext running goal for 5k is sub 17.30 mins Summer Track season and road 10k's & 5k's  

Lots of goals, lots of hard work and no play! ;-)

Long-Term Running Goals:


   

training pbs



swim

3750 1hr6mins 

2500 41.37 mins 29th May 2011 

1600ms 27.45

1500ms 24.00  8th April 2011 NEW PB 

500ms 7mins 38 

Cycle

42 miles 2hr 15

25 miles 1hr 15min 00s 

25miles 1hr 9mins 5secs with a decent wind! 11.6.12 

26.25 miles 1hr 12mins boooom :) 

20miles 59.30 mins 

12miles 36 mins 

10 miles 27:44mins new pb after a pb swim 8/4/11

10 miles straight out 26mins 35secs new pb 27/9/11

10 miles on turbo 25mins 35secs 

 Run 9 mile route h/town 1hr 2mins 43secs

5.23 mile route home fishermans coast bypass 

37.04 mins.

 


 

Personal:

 

 


Favorite Blogs:

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Nike Zoom Pegasus Lifetime Miles: 450.31
Nike Vomeros 3 Pink Swoosh Lifetime Miles: 411.30
Nike Vomeros 3 Green/Yellow Swoosh Lifetime Miles: 396.57
Nike Vomeros 4 White Blue Lifetime Miles: 513.06
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
75.000.509.505.0090.00
Nike Vomeros 4 White Blue Miles: 30.50Nike Vomeros 3 Green/Yellow Swoosh Miles: 47.00
Night Sleep Time: 45.30Nap Time: 2.30Total Sleep Time: 47.60Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

I wasnt looking forward to this long run as I am so tired, I didnt sleep well at all.

My Hr in the morning has been up and I had a sore throat last night, not this morning as I would have cut the mileage if I still had a sore throat, but I must be fighting something. 

Breakfast carb drink, and one energy bar with water  ( I am trying this out as I only get up one hour before starting my run and If I actually eat proper food I seem to need the bathroom).

 

Ok it was hard from the start, I added the 2 miles at the start of my normal 18 route, it was slightly humid and windy!  

took my 2hrs 45 mins, average pace 8.15mins and I struggled most of the way as the wind was coming from the coast, and it hit me on the way out and on the way back not head on obviously but it wasnt easy.  I had run out of gels so I only had the one gel which isnt enough really for 20 miles, I had a normal meal last night although  Predominantly carbs! so it I hit the wall with 7 miles to go and it hurt (didnt need the toilet though :)

 

Burt Nature, I saw about 4 bunny rabbits one a baby how cute, a squirrel, and some sort of hawk making allot of noise around some farmers fields.  Good day for nature.

 

I nearly got run over,  I came to a junction and ran on the road before it, so I have right of way, because if I stopped at every road Id never get going again, anyways the road was clear, then a silly boy came zooming upto the junction and as he was doing a left turn straight through he didnt look left he looked right only and didnt see me already in front of his car, it was so close, I really thought I'm a gonna, a few words under my breathe as I kept going...   although I know its prob both our faults but he wasnt comeing when I started crossing the road, so he was speeding too.

I ran with Paul (hubby) and Dylan my 10yr old son, they were on bikes,  very impressed with dylans fitness now, he did the 20 miles easy and seems to enjoy it to some degree, so again respect to my son I dont know any other 10yr olds cycling 20 miles do you :)

 Oh I was exhausted when I finished this run and Paul made me summit to eat and I put my feet up and was so thankfull...

well a nap whilst Paul watches f1 that hes recorded    :-)

 

Happy Dayz 

 

 

Nike Vomeros 4 White Blue Miles: 20.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00Calories: 0.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

Oh My goodness, I went into the gym to warm up and it was overcast warm/humid and dry.

 

xtrainer 15 mins level 6

went outside it was pouring down, so off I went to get drowned, proper heavy rain like the lakes rain (chris M will understand).

 

Trails, some sand dunes off road tracks and about just over half road, I did the hightown iron man crosby route.

10.5 miles I went out easy and stayed easy, after yesterday.

 

I saw a heron by the river alt, that was nice to see, and some bunny rabbits, 3 squirrels and lots of cars he he.  I was supposed to run with someone today but they cried off, such chickens hahaha

Physio ouchie ouchie is alls I can say, my calves were real knotted and my left hamstring ouchie I was not impressed she nearly had me singing LOL

 

Happy Birdie days (Heron) :) 

Nike Vomeros 4 White Blue Miles: 10.50
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50Weight: 0.00Calories: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.009.000.0020.00

Okay 2 miles easy no much eh! 15 mins xtrainer, very tired not much sleep last night.

 about 5 hours broken sleep very broken......

 Session day on the TM (yes on the tm Burt) I may need a bucket to the side of the tm as I may puke LOL hope I dont though.

 Coach wants me to calm down the pace a little so 6.34 pace but 8 miles instead of 7 lets see how I go....

:-) 

Okay, 3 mile warm up toilet break, I think I drank too much water and was over hydrated LOL....

The Air con was on full blast today, they must have remembered I was doing a session so it was pretty cool!

8 miles tempo pace  6.29 pace (couldnt resist had to be 1 sec under 6.30 naughty girl)

last mile I ramped it up (naughty girl) went from 6.22 pace through consistantly faster to the end to 6min pace.

1mile warm down .  Puke level didnt puke but did feel pretty queezy and drank a bit too much water too quick then urrghhh I held it down LOL

 

Sweat levels not bad, cant remember Burts or Chris M's sweat levels but it was about a

5 if its 1-10 not bad for me eh!

Oh I had a nap 1 whole hour nice :) 

Now just for another run tonight with my hubby Paul cycling whilst Dylan plays footy training!

6 miles, through trails and woodland, then some road.

2 @ 8.30 min average pace, I was achey  

3 @ 7.50 min average pace

1 @ 6.30 mins pace  also this was slightly down hill it was a definite tempo pace  though maybe 6.35!

 

:-) 

Nike Vomeros 3 Green/Yellow Swoosh Miles: 20.00
Night Sleep Time: 5.00Nap Time: 1.00Total Sleep Time: 6.00Weight: 0.00Calories: 0.00
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.500.500.501.0017.50

gym 

xtrainer 20 mins level 6

10 mins of step ups, 5 on left leg lead then 5 mins with alternating legs

9miles easy average 7.50 pace. windy and very very humid sticky nice for wind although it was a bit strong :)

10 mins xtrainer cool down level 6

Okay didnt have much time to blog earlier! I need to get an ice bath and so I did, brrrrrr!

 

I ordered by trainers in the end off the internet, two pairs of Nike Vomeros same colour so might have to marker pen them 1 & 2 for mileage logging hahahah

I am off work today but still not enough time for a nap as I did lots of house work as I wanted my legs to wake up so running around the house was good for that, then I ran then I was ice bathing, and picking my son from school and now, I am home ready to put the bbq on for tea, before my evening run and BREATHE

got 3 texts from work about a large parcel

Sister sharon " large parcel must be ur trainers in work "

Kevin " V LARGE parcel in office sharon said its bloomers "

Iain " parcel in office more trainers by the look of it and not 1 pair maybe 2"

 

they think theyre so funny and I agreed LOL Happy Dayz for a Happy trainer bunny :-) 

POWER NAP _- Apparently if you nap for 30 mins or less its called a power nap so their ya go I had a power nap for 30 mins fell as sleep on the lawn in the garden it was sunny :) 

 Went out to do 9 miles and did 8.5 miles, Paul and Dylan cycled with me and I had to change my usual 9 miler as it would have been too much soft sand, they did well on the trails we did as it was sandy and hilly.

It was pretty warm and humid too, averaging 8/8.30 min miles through the trails and hills, some small sand dunes.  7.45 min averaging on the road which was the last 4 miles,

7th mile was a 6.05 min mile I  picked it up we were on the by-pass and I saw another runner miles ahead, I picked the pace up to see if I can close the gap and I realised I was so really picked the pace up caught the other runer a man and flew past him into the next mile doing a 6.30 as I slowed down for the last half mile to a cool down. 



Nike Vomeros 3 Green/Yellow Swoosh Miles: 9.00
Night Sleep Time: 8.50Nap Time: 0.30Total Sleep Time: 8.80Weight: 0.00Calories: 0.00
Comments(10)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

gym

xtrainer level 6 20 mins

step ups, 10 mins lost count but think it was half left leg then alternating  

 

8.5 miles today real easy it was raining no wind, so got real wet again.

15 mins xtrainer level 6

 

 

Nike Vomeros 3 Green/Yellow Swoosh Miles: 8.50
Night Sleep Time: 8.30Nap Time: 0.00Total Sleep Time: 8.30Weight: 0.00Calories: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

15 mins xtrainer level 6 (level 6 is high as the level only goes upto 10) most people hit level 4 so Ive been told or maybe 5 for 20 mins, and I am using this to warm up :)

 

4 easy miles on the treadmill as it was a really bad day for weather, torrential down pours and strong winds!

5 mins warm down level 5 xtrainer.

 

So I am breaking the rule of easy inbetween to hard days, I am going to rest for today, and do my reps tomorrow, I need to do 4x1 mile fast, with 3 mile warm up 3 mile warm down.

making 10 miles to complete my 1st 90 mile week, and everyone my body is coping fine, really fine, I am slightly achey but feeling great not too tired either! and looking forward to a race a week on saturday :)

I have coped really well with my high mileage weeks and dont really look forward to my easy week next week but it is built into the training and I will do it easy......... with swimming lengths short runs and walk etc......

 

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.004.009.50

omg, I woke up really bad, sore throat, headache, but some cuprofen and 2 hours later I felt ok, not 100% though, had an extra 1.5 hours in bed this morning whilst Paul and Dylan went out on the tractor again, I went last night so it was Dylans turn :)

 

some housework later my throat felt ok.  I warmed up, legs felt okay.

it wasnt raining but its really windy like really windy, my 1 mile reps I like to do on the same routes so as to be consistant with my times....   

2 mile warm up 

1 mile in to a strong head wind  5.39 mins

4 mins rest

1 mile rep cross wind 5.34 mins

4 mins rest jog

1 mile rep v strong head wind 5.47 mins

4 mins jog recovery feeling pukey

1 mile rep no wind 5.34 mins

3.5 mile steady average 7.45 pace

 I tried to blog on my iphone as Chris asked as i was doing the reps, well the 3g signal was weak and temperamental so im bloggin while ice bath brrrrrr

ice bath  and no puking yay :))

 

Happy bunny today  and all with the help of Paul cycling next to me :-) 

My thoughts for the day " just an idea, maybe we should have different miles for different activities and then these actually link to a different table, as If you do running miles your miles you put as running links to the mileage board for running.

 

2. then swimming miles etc would link to a seperate mileage board

3. then cycling miles etc would link to another seperate mileage board 

Its just an idea as Sasha said quote "Mileage board is there for fun. I added it because some people requested it. It is good for finding people who train in your bracket volume-wise. "  

 

I agrea with all that Sasha says 100% but to be able to find people in your training bracket and to see if they are racing at the same level etc, comparing results to your training volume etc, I think its hard to do this if you have to trail through each persons blog to see if its running, swimming or biking mileage ??? this is why I have come up with this idea it is only a thought, and not in

 

ANY WAY to do with being competitive about mileage at all, as some weeks I dont even enter the top 20-30 on the mileage board, but when I am high miling which I do on a rotation and planned plan with volume and quality in timing for my races it is nice to see how other people are doing on the similar levels.......

 

any ones thoughts please post  to Happy non Competitive Bunny :)

Nike Vomeros 3 Green/Yellow Swoosh Miles: 9.50
Night Sleep Time: 10.00Nap Time: 1.00Total Sleep Time: 11.00Weight: 0.00Calories: 0.00
Comments(9)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
75.000.509.505.0090.00
Nike Vomeros 4 White Blue Miles: 30.50Nike Vomeros 3 Green/Yellow Swoosh Miles: 47.00
Night Sleep Time: 45.30Nap Time: 2.30Total Sleep Time: 47.60Weight: 0.00Calories: 0.00
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