Triathlons My New LOVE

May 04, 2024

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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

Fri, Jan 29, 2010

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.00	0.00	0.00	0.00	12.00

I had a good conversation with my coach today, which I will have to have again sometime next week I am meeting him for a coffee!

Basically we both feel I am struggling to recover in my legs from the 3 sessions a week.....

Now the main race is the Marathon, I have natural speed, as I was an 800m runner originally, hence the struggle of getting my weight down for the marathon too, really I am a middle distance runner as the way I am built I hold muscle :-O

Okay, so the basics is a two session week, my long run being a session and mile reps the other oh the joy! I have a love hate relationship with mile reps, I love them when I am fit and hate them when I am not LOL they hurt even when your fit they hurt, but on the run up to the Dublin marathon I did a monster 8 x 1 mile with 2 mins recovery all under 5.50pace now I was really fit then, and should have gone allot ALLOT quicker in my 10k race and Marathon but what will be will be, I had personal issues then and it didnt help one bit.

So Its two big sessions a week, Wednesday's and Sundays, this is to stop me getting injured, the aim on the wednesday is the Mile reps getting up to at least 8 and under 6 min pace wooohooo! and the long run on a Sunday getting upto and maybe over 23 miles with a tempo in it somewere but only a marathon pace tempo.

Other days easy run days, to recover but also and maybe doing doubles getting over 12 miles a day in...... so it will be higher mileage with 2 big sessions I like the sound of it, but I am hoping I dont get tooo frisky on the easy recovery runs and ruin it for the sessions I have a tendancy to do that :-O Naughty girl ha ha.

So its not a session day today its a middle length run 10 miles me thinks then off to get my hair done FINALLY I am getting my hair sorted I havent had it cut and sorted since Nov 09 how bad is that.... I hate having my hair done its like sitting there for 2 hours not doing anything drives me crazy just CRAZY I tell ya :-D)

UPDATE

10 mins xtrainer warm up and 5 mins warm down (cut the warm down short as foam rollering is more important and I was running out of time for my hair Yeeehaaa)

12 miles 8 min average, some fast some slower, the weather was odd today, snow showers, and very windy so the slower miles were the windy ones, and the faster well the not windy ones LOL

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00	Weight: 0.00	Calories: 0.00

Comments

From vinh on Fri, Jan 29, 2010 at 07:21:11 from 75.77.22.187

Sounds like a good plan Sam! 8 x 1 mile sub 6 min pace!? Dang, I wish I could do that 3 times or maybe even 1. I think I could hit a sub 6 pace now...I haven't tried mile repeats in a while. Make sure you get a pic of your newly done hair =P

From jtshad on Fri, Jan 29, 2010 at 08:28:15 from 69.20.183.178

Sounds like a solid plan to keep you healthy for your racing goals. Good luck with the new approach.

Happy haircut!

From Samantha Dean-Howard on Fri, Jan 29, 2010 at 13:52:23 from 90.195.99.79

Vinh- the hair is the same as always so the same the picture above LOL....

Jeff- I just hope the plan is going to get me fit enough for my marathon goals, but anything is better than injury I suppose :-)

From RICKS RUNNING on Fri, Jan 29, 2010 at 15:30:45 from 79.78.168.168

sam, have you thought about doing your reps in the pinewoods, there is a good 1 and a 1/4 mile loop in the Ainsdale pinewoods, advantage; softer ground and also protection from the wind, true your times might be slower but much better for your legs.

The year I ran my fastest London I only ran 2 days per week on the road, Steve james and me use to do laps round the pinewoods really fast and that was the year Steve broke the 5 k world record for 60 masters!

also why no tempo runs,or are they inc in your long run? i think tempo runs are really important, you already have the speed needed, you just need the staying power,

From RICKS RUNNING on Fri, Jan 29, 2010 at 16:37:57 from 79.78.168.168

p.s. you could ask Reg about the following alternating weeks of one week very long slow run and on the other week 1 1/2 hours to 2 mours with tempo work, that way you get the best of both worlds1

check out this article

http://championseverywhere.blogspot.com/2010/01/long-run-vs-long-run-vs-mileage.html

From Benny's on Fri, Jan 29, 2010 at 17:35:57 from 24.174.249.108

mmmmm

From Samantha Dean-Howard on Fri, Jan 29, 2010 at 18:32:15 from 90.195.99.79

mmmm Bennys fill me in on the mmmm what does that mean ??????? I am not sure either and coach has given me the weekend to think about it ???????

Rick, well yeah I do about half my mileage off road and half on, but I prefer the reps on road as I have done reps off road, and got problems in my hips and stuff, like wise I do the reps on the by-pass or coast road, as when I do them on the paths in Formby the ups and downs of the driveways hurt my hips??? and cars pull out on me too :-O

I know what you mean though I am still not sure myself on the training, !

From Benny's on Fri, Jan 29, 2010 at 19:43:06 from 173.4.191.83

go with your instincts (sp)

From Samantha Dean-Howard on Sat, Jan 30, 2010 at 04:44:03 from 82.132.139.152

Rick I read the article seems good. As I am not doing 3 sessions I was going to incorporate the tempo run in the long run so it's 3 sessions condensed into 2 really and those two would be big sessions rather than 3 medium ones with the other days mileage recovery run days! So the tempo would be at marathon pace during some of the long run.

When training for Dublin my long runs suffered I didn't complete the last 3 long runs of the plan I wasn't up for it mentally or physically I had stomach issues! Long story due to personal issues! Ok my initial thoughts were not enough training but then I thought about it and research again and I'm thinking I will try it for 2 weeks see how I go as I wasn't ready physically yday to do a tempo run which was the original plan I did a good run but I couldn't have done a tempo !

From Samantha Dean-Howard on Sat, Jan 30, 2010 at 04:50:43 from 82.132.139.24

Sun long run with some tempo @ m pace nearer the end of the long run.

mon &Tues easy recovery run maybe double up

wed big session mile reps with mileage added med Long run I.e upto say 16 miles

Thurs same as mon tues

fri- med length run easy pace progress to m pace maybe depending on how I feel upto 10/12 miles again if I'm too sore same as thurs ! I am not sure if I will be incorprsting easy weeks with this plan I may have every 4th week reduced mileage but not reducing the sessions

Thanks everyone for thoughts I just hope this works :-)

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