Triathlons My New LOVE

May 06, 2024

Recent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesSammie Howard's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageWeek ViewMonth ViewYear View
JanFebMarAprMayJunJulAugSepOctNovDec
2008200920102011
15% off for Fast Running Blog members at St. George Running Center!

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:

Click to donate
to Ukraine's Armed Forces
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
6.002.000.005.5013.50

10 mins xtrainer warm up level 5

warmed up for 4 miles, 8 min pace, I felt lethargic going into this session

1 mile reps with 3.30 mins rest inbetween jogging of 0.25 miles

1st 6.01

2nd 6.04

3rd 5.58

4th 6.02

5th 6.02

6th  3.03 half way only did 0.5 of this mile, I hit the wall BONK!

10.5 so far  

ran back  for 3 miles splits  were 8.45, 6.50 7.01

at mile 11.5 after that slow one, I stopped at my mums to get a sugar drink and off I went so it was deffo a bonk LOL

10 mins warm down xtrainer foam roller and stretch.....home to eat eat eat I need to fuel better before this sessions now as i was going to do 15 in total but I was out for quite some time :-O   no bunny rabbits to see as I didnt hit the woods too much but i did for some reason get my legs covered in mud ha ha ha typical me or what. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments
From allie on Thu, Feb 25, 2010 at 14:56:21 from 129.123.249.29

great mile reps, even with the bonk!! great job, sam.

From Samantha Dean-Howard on Thu, Feb 25, 2010 at 15:41:10 from 90.201.147.80

oh allie, I really wanted to do that last 6th mile urghhh I think if I fuel next week I might even break that elusive 6 mins barrier I usually get under 6mins even by 1 sec is more than enough if you know what I mean ...as I havent done any speed training I actually think my speed has gone south :)

From Samantha Dean-Howard on Thu, Feb 25, 2010 at 15:43:25 from 90.201.147.80

oh and btw American's bonk means summit else in England LOL

From Bonnie on Thu, Feb 25, 2010 at 16:26:18 from 128.196.228.134

Sorry to hear about your run Sam! I like both "bonks" -- and use them interchangeably myself ;-)

From Samantha Dean-Howard on Thu, Feb 25, 2010 at 16:32:21 from 90.201.147.80

Bonnie LMAO ha ha it was a great session Bonnie really its better times than last week although I didnt do the half mile reps as well...but I wasnt supposed to be doing them anyway :)

From allie on Thu, Feb 25, 2010 at 16:34:46 from 129.123.249.29

i am trying, really i am...but i am not understanding the two different bonks? bonk means...bonk, right?

From Kelli on Thu, Feb 25, 2010 at 20:10:29 from 71.219.89.82

Holy cow, AWESOME WORKOUT! Sorry about that BONK, but it happens and it means you are working hard, right? And, your warm-up speed is my fast speed. You are so incredible!

From Benny's on Thu, Feb 25, 2010 at 22:50:43 from 24.174.249.108

stay positive woman!

From Samantha Dean-Howard on Fri, Feb 26, 2010 at 07:03:46 from 78.32.130.9

Allie Bonk means doing something with a partner other than kissing LOL so saying it on my status Faebook just as bonk ! raised an eyebrow or two especially as some on my fb are PT's at the gym and I turned up covered in mud after my run it was funny LOL

Kelli- thanks yeah I dont mind bonking on recovery runs but my aim is to do bigger workouts with quality and it sure caught me off guard as I didnt eat different from last weeks workout so not sure why it happened but the sugar drink helped :)

Benny I am more positive now I spoke to coach he thinks my 12 miler the day before was a bad idea and really when he said do 12miles he meant double up on 6 milers OOOps.... so I am very happy with the session I am but thanks for reminding me it helps allot :-)))

Thanks everyone you all make it so much more worth while all this positive energy makes me buzz :-)

From vinh on Fri, Feb 26, 2010 at 07:04:14 from 75.77.22.187

Killer reps Sam! Looking strong! Impressive as always.

From Samantha Dean-Howard on Fri, Feb 26, 2010 at 07:05:52 from 78.32.130.9

Vinh - thanks you make me smile, and again thanks all this positive stuff helps me allot...... gotta say it :)

From RivertonPaul on Fri, Feb 26, 2010 at 12:54:36 from 97.162.235.114

Vocabulary word of the day Bonk.

From AmberG on Fri, Feb 26, 2010 at 13:35:04 from 64.255.88.27

Great mile repeats super speedy girl!

From allie on Fri, Feb 26, 2010 at 14:50:25 from 161.38.221.168

bonk. LOL

From Scott Wesemann on Fri, Feb 26, 2010 at 15:33:20 from 66.239.250.209

Everyone needs a good 'bonk' once in a while. Very nice pace and workout. I'm impressed.

From Samantha Dean-Howard on Fri, Feb 26, 2010 at 17:22:42 from 90.201.147.80

Paul - I love your word of the day LOL

Amber thanks I need confidence at the moment.

allie- you got it LOL I am such a bonker ha ha

Scott- yes I agree a running bonk every now and again is great the other well now that would be telling too much but us runners have too much stuff going around our blood :-)

From Kelli on Sat, Feb 27, 2010 at 19:48:33 from 71.219.89.82

Well, you are just plain AmAzInG!

Add Your Comment.
  • Keep it family-safe. No vulgar or profane language. To discourage anonymous comments of cowardly nature, your IP address will be logged and posted next to your comment.
  • Do not respond to another person's comment out of context. If he made the original comment on another page/blog entry, go to that entry and respond there.
  • If all you want to do is contact the blogger and your comment is not connected with this entry and has no relevance to others, send a private message instead.
Only registered users with public blogs are allowed to post comments. Log in with your username and password or create an account and set up a blog.
Debt Reduction Calculator
Featured Announcements
Lone Faithfuls
(need a comment):
Recent Comments: