Triathlons My New LOVE

December 21, 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:

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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

Tue, Dec 29, 2009

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
3.00	0.00	4.00	0.00	7.00

Okay, as we have the week off work, both of us thought we should clear out the attic and get the insulation up to the required amount especially if we are going to sell the property, not soon but in a year or so. So we bought the insulation and boards to board the attic out too.

My goodness what a backbreaking job, all the stuff we cleared out, although we still had boxes and stuff up there we wanted to keep for now anyway, so lots of stuff to shift still around the attic as we insulated it and boarded out. Urghhh very tireing but we got it done.

Then went and had a light bite out, back home some more tidying and I got ready for my run. Yesterday I rested as I had seen the physio and my hip was pretty sore, but not too bad today.

Temp run, now I have been ill for a week so I knew this would be hard and the week before wasnt really full of training as I had cut down allot for the xcountry race, so 2 weeks easy really.

2 mile warm up 8 min pace

supposed to be 4 miles a tempo pace Last time I did it in 6.20ish pace,this time I set off at 6.30 pace.

1. 6.28

2. 6.22

3. 6.42 urghhh I hit the wind and the last half mile of this one was hard, I stopped on 3 miles, and turned around had about 2 mins rest if that, Paul talked me into trying the last mile still as I was pretty annoyed as I have obviously lost some fitness or just having a really bad day I think it was loss of fitness.

4. 6.18 I felt good all the way through this mile, the wind was across me not in my face so much better.

1 mile warm down a mere jog 8.30ish pace.

Stretched and vibro gym, I feel really tired now, not sure I was ready for that today, and not sure If I should have done it, as I have not been able to get hold of my coach since 2 days ago....... Tuesdays are tempo or mile reps, so I opted for the slower of the two to make sure my hip didnt go....... I didnt feel my hip during the run but I feel it now so I am sat on some ice LOL.

Nothing to tell no stories boring day eh! oh oh I did scare my son on this run ha ha on the last mile he had cycled away abit from us ahead of me, so I picked the pace up knowing it was my last half a mile and ran right behind him he jumped as I went along side him he he wicked mother :-)

Nike Vomeros 4 White Blue Miles: 7.00

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

Comments

From RICKS RUNNING on Tue, Dec 29, 2009 at 12:56:31 from 79.78.144.107

You got to remember its harder to run at the same pace on a freezing day as on warmer days, because the air is more dence and causes more air resistance as you run through it.

So your tempo pace is better than it looks on paper:]

i also find this bitter cold damp weather really tightens up the muscles after a run, found I have to spend more time on post training stretching and massage1

Hope you find your coach soon!!!

I just sacked my coach and will be using

Marius Bakken's marathon training program, which is based on the Italian training system of starting with 5k-10k training moving on to half marathon training with the last 7 weeks being specific marathon workouts.

I think this is a method being used by a lot of the top Kenyan runners coached by Dr Gabriele Rosa.

happy running

From Samantha Dean-Howard on Tue, Dec 29, 2009 at 15:36:32 from 90.201.147.30

Thanks Rick, I hope it is the thick air, it was really damp cold too, and yes it takes me ages to stretch out afterwards too. Oh I will find Reg lol......

The only thing though is Rick the Kenyons do somthing like 90 miles a week for there 10k training dont they ???

Glad you have a plan though. :-)

From Burt on Tue, Dec 29, 2009 at 16:09:16 from 206.19.214.144

Scaring kids is the best. Well, next to scaring wives.

From RICKS RUNNING on Wed, Dec 30, 2009 at 03:43:52 from 79.78.208.106

Yes Sam I guess your right about kenyan runners doing 90 miles a week for 10k racing, but they must average about 6 min mile pace so that only works out at 9 hours per week.

So think hours not miles!

I'm hitting 8-9 hours now and will reach 10-12 hours later on.

Just got to lose a stone and a half and i'll be as light as Ryan Hall :]

From ChrisM on Wed, Dec 30, 2009 at 09:09:23 from 86.139.225.71

Excellent scaring!

From Samantha Dean-Howard on Wed, Dec 30, 2009 at 18:56:50 from 90.201.147.30

Rick that sounds like a good plan hours not miles.

Chris scaring is good :)

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