Triathlons My New LOVE

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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
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
61.505.505.001.0073.00
Nike Vomeros 3 Green/Yellow Swoosh Miles: 55.67Nike Vomeros 4 White Blue Miles: 9.17
Night Sleep Time: 50.50Nap Time: 0.00Total Sleep Time: 50.50Weight: 0.00Calories: 1500.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.003.001.000.0015.00

Had a good sleep, I ate far too much at the bbq, so not much to eat this morning a protein/carb shake.. Got my back pack ready with one gel, but not intending to take it, I might hit the wall but in all honesty 15 miles on what I ate last night I should be fine.... LOLMy husband Paul and son Dylan were cycling next to me, this will be the farthest Dylan has cycled... they had their own backpacks and water.

A bit windy but allot cooler than last week. I really didnt feel upto running this today mentally I felt drained and physically real tired, aches and pains from my 73 mile week last week is really starting to drain me.

So I set off on a reasonable pace, If I were to know I was going to pick the pace up I would have run at 8.30 pace for the first 10 miles at least, but I was feeling okay and thought I just run at 8 min pace all the way round and just get it over and done with, hoping I wont hit the wall/fat burn.Hey I felt good, we ran the usual route but back to front, I think this is going to be the way I run it from now on it seemed so much easier!!

 mile 6 was uphill allot and into a head wind then cross wind.

feeling great hitting mile 10 and 11, so I picked the pace up, then just kept it up and the last mile I hit it hard and pushed it out.... 6.36 at the end of 15 miles A very HAPPY GRINNING BUNNY.... Oh felt so much fitter today its finally starting to work.

                                        elev   elev     pace   speed  

mile  split      

1 7.53

2 7.45

3 8.05

4 8.09

5 8.00

6 8.33

7 8.04

8 7.39

9 7.50

10 7.54

11 8.00

12 7.22

13 7.32

14 7.08

15 6.36

16 1.52    0.17 of a mile this one jogging in.

 


Nike Vomeros 3 Green/Yellow Swoosh Miles: 15.00
Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00Weight: 0.00Calories: 1500.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

Decided last night I wasnt getting up early for the gym this morning too many logistics, with my son Dylan, glad I gave it a miss in the end, I was real tired last night after my long run.... and even overslept the usual alarm to get up.

 

Just to add, I was real impressed with my son Yesterday cycling the whole 15 miles with me even with the increase in pace, which I was told he was not impressed with :-) but he did it... and My new Nike vomero's 4 came in the post this morning only get them in white with blue accent.... I hate Blue might even marker pen the colour to black..... 

xtrainer 15 mins level 6

7.5 miles easy, all off road, mainly beach sanddunes and some trails.  Good run, warmer than I thought it was quite close/humid but not much of a breeze.... saw about 20million bunny rabbits today they were everywere, all their little white tails bobbing off as I ran near them LOL

this took me longer than I thought, so I had to wizz off and collect my son from school, back the gym

25 mins xtrainer level 6

10 mins step ups.


Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00Weight: 0.00Calories: 0.00
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.870.004.001.0014.87

Early morning... still doing my twofers LOL

20 mins xtrainer level 5 (as I have a tempo run today)

5.5 miles real easy 8 min pace average, 43.51 mins.

5 mins xtrainer level 3 just to warm down make sure Im right for later on...

 

The weather was nice and cool, very sunny, beautiful morning glad I got up this morning for my run, real nice.  No rabbits wow but I saw a women I seem to see every morning walking up the by-pass ?? not very friendly I always say to people especially in the morning... saw usual cyclist too said hi.  I call him the fair weather cyclist he's only out on beautiful mornings :-O

 

But some crazy music on my iphone this morning, Put it up on Face book LOL  

 

Session Tempo.  warm up few miles 4 mile tempo approx 6.30 pace then warm down.

this is all kms

4.5k  12kmh warm up  approx 8 min pace 1% gradient.

from 4.5 -8.90 which is 4.4kms @ 15kmh 6.29min pace 1% gradient

last mile or 1.6 km so 8.90 - 10.5km  @16kmh which is 6min pace 1% gradient

10.5km to 13km @ 8 min pace  1% gradient

13km -15km (2k) @15km (6.29pace) 1% Gradient.

warm down 10 mins on xtrainer

It was warm in the gym, they had air blowing out of fans but it wasnt cooled??? Why I havent a clue.

So no nature on the treadmill, just Mtv LOL

V Happy Bunny :-) 

Nike Vomeros 3 Green/Yellow Swoosh Miles: 14.87
Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50Weight: 0.00Calories: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.900.000.000.009.90

Sleeping going down the drain again! couldnt get to sleep then woke up at 4.30am silly hour....

I have a sore hammy, sore hip and my lower back is sore too but I went the gym a bit later, although I had to sit outside as they werent open when I got their.

 

3 whole very slow silly miles.... 8.40 pace oh dear, my hip is hurting although it was all okay on the xtrainer for 15 mins level 4

Well I did my usualy running club with kids after school yesterday, and ran with the kids after a long session, we did some short sprints, bad idea! hence the hammy/hip then I picked up a heavy box full of sports stuff bad idea! Rang my physio its gonna hurt cant see her till tomorrow....  H E  L PPPPP :-(

Going to xtrain this after noon and stretch it out, try use the tennis ball on the ol hip I cant stand this, I can stand pain when Physio does apply it but to yourself its different weird!

Not a happy bunny...but its only niggles IM not injured (yet) 

 30 mins xtrainer level 6 for 20 and level 7 for 10 mins...    burnt over 300 cals on this hehehe

okay 6.9 miles trails, beach some sand dunes woods and then road.... easy miles till the end had to wind it up as I was running late again...... 

 

Just to add what I did last night power plate V Sit ups 1 min side plank each side 1 min bridge each leg one legged 1 min each one. Step ups for 3 mins squats 3 mins

press up 30secs full press up then went into the girly press up for last 30secs, Im so weak on press ups lol....Why is it Im weak on press ups but can do pulls up for like ages :-) 

Nike Vomeros 3 Green/Yellow Swoosh Miles: 6.90Nike Vomeros 4 White Blue Miles: 3.00
Night Sleep Time: 5.50Nap Time: 0.00Total Sleep Time: 5.50Weight: 0.00Calories: 0.00
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.402.500.000.0015.90

I woke up late rushed to the gym late..... xtrainer 15 mins level 6  oh I felt stiff and tired. 

 I did stretch lots yesterday, even did the trigger point with my calf roller I got this from here   http://www.tptherapy.com/    its great to try release tension in your muscles yourself inbetween phsysio sessions...  but alls I can say is if youve tried it yourself 

"YOU know the PAIN"  LOL So I spent an hour trying to release the tension in my back against a wall then on the floor using my own weight ouch... my husband thinks im mad so does my son... It worked somewhat so this should help when I go see the physio later. 

6.9 miles   easy through trails and lots & lots of small sand dunes and trail hills, nice route it was slow but hence the terrain, then did some road work same effort but picked the pace up to about 7.30 pace, realised I was running late (excuse the pun)  picked the pace up a bit more marathon pace 6.45 for last 1.5 miles

 

10 mins xtrainer.

Im tired this morning... nobody to see as I hit the woods and trails, very quiet but I did see a Pheasant male very colourful ground bird.

Nice cool morning not much wind as the trees shielded it, a little overcast.

I am supposed to be doing a session this afternoon 10-11 miles with 3x1 mile reps in the middle. I am going to play it safe and do a long 9 miler easy leave the reps till tomorrow as Im feeling sore...I have the physio early evening cant wait NOT.....

Afternoon 

Gym xtrainer 20 mins calf raises after level 6 

 

did 9 miles easy though it wasnt! went out sand dunes and beach just so I wouldnt try out the mile reps...tempting you see..

So beach head wind all the way....this was hard. I did the full stretch of beach and then came back through sanddunes allot of them and trails with lots of short very steep hills... how much fun I really enjoyed myself especially running the downs :-)

1hr 18 mins just over 9 miles, last mile I did go a little fast hit the road oopsy....

10 mins step ups (proper ones not on a stepper)

15 mins xtrainer level 6  

 

PHYSIO...... well back was in a real bad way in the end  not supposed to run on the road for a few days.....and my hammy is ok just stressed out.... 

 

 

 

Nike Vomeros 3 Green/Yellow Swoosh Miles: 15.90
Night Sleep Time: 5.50Nap Time: 0.00Total Sleep Time: 5.50Weight: 0.00Calories: 0.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.830.000.000.009.83

gym 

15 mins xtrainer my backs still little sore but its more sore than yesterday after the physio.

tried a run more like a jog really feeling it down my hip now, so did 3 mile jog and

5 mins xtrainer.

Coach said to change my easy week to this week coming rather than wait another week...only thing is then Ill have to do a 4 week stint before my next easy week...but at least its built into the plan! and I can hopefully get away with this...

So its nothing now just swimming xtrainer and the odd run every other day but short and v easy...... Fingers crossed Ill be okay by next Thursday we are hoping then I do mile reps as I missed them this week.  Its more of a niggle than an injury but apparently you've got to be carefull with your back when on high mileage which I understand and I can accept quite easily the recovery week as I was going to do it anyway in another week.....

 

Counting the days now I have 8 days and my work goes down to a 3 day week so 2 days off....this is gonna help as on these two days I can get more rest in the day it will be train eat sleep.....train eat sleep.......   Friend bought a mug for Paul (hubby) I have no life my spouse is a marathon runner  LOL nice trying to tell me summit :-)  

 

Got two t shirts too one says    "running is a mental sport"  & I AM INSANE LOl the other one I cant remember as its at home and im on a break in work.....but its about being a marathoner twas very nice to have this given to us v nice.... 

:-) 

Afternoon

Gym;- 25 mins xtrainer level 6  (300cals)

 

couldnt resist went for a jog (junk mileage I know)  ran out to the beach along the beach to Formby Point  (sea was in at this point so dumped the trainers and ran in the sea for 0.5 miles this was good & I like to do this when im slighly injured if you can call it that as it's real good for your legs apparently)....

 

ran back through big sandunes lifeboat rd, up trails past shorrocks back of Range and back to Hoggs hill.  6.17 miles  Not OCDing this week over my total I know its out, its real irritating though...

5 mins xtrainer level 2 proper gentle warm down...  And Now a recovery week till Thursday

Nike Vomeros 3 Green/Yellow Swoosh Miles: 3.00Nike Vomeros 4 White Blue Miles: 6.17
Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00Weight: 0.00Calories: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No running miles today, but went to a work exhibition, so lots of walking round for hours YAWN... no it was good though lots of real different stuff to see and people to talk to my work has a million different aspects that people really dont know about....

 6 hours sleep very broken even went to bed at like 9pm.... got up at 6.10am.  that doesnt add up does it, but I was wide awake between the hours of 1am-4am

Very tired tonight, but cant wait to read everyones blogs on their races today hope everyone did well....

 

Not looking forward to this week its an easy week I can go up in mileage pretty quick and cope mentally but going down half mileage it drives me crazy.... I wont sleep as I have too much energy, my mind goes a million miles an hour I need to take calms and for some reason my appetite will go up but when im training hard I struggle to eat enough...why am I so back to front LOL

 

Oh and resting heart rate was right up this morning going to start logging it on the blog just to keep a track see whats going on.....

usually 30-35beats 1st thing in the morning resting today it was 61??? (maybe I do need a recovery week or I might be coming down with something)....

Confused bunny today and slightly down deffo not happy!

 

 

 

Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
61.505.505.001.0073.00
Nike Vomeros 3 Green/Yellow Swoosh Miles: 55.67Nike Vomeros 4 White Blue Miles: 9.17
Night Sleep Time: 50.50Nap Time: 0.00Total Sleep Time: 50.50Weight: 0.00Calories: 1500.00
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