Triathlons My New LOVE

Week starting Nov 15, 2009

Previous WeekRecent 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 MessageMonth ViewYear View
Graph View
Next Week
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
37.000.007.202.0046.20
Nike Vomeros 4 White Blue Miles: 13.00Nike Vomeros 3 Green/Yellow Swoosh Miles: 17.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 6.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.004.000.0013.00

 

Session day

2.5 mile warm up Fishermans path  to coast road

5mins recovery

4 mile tempo down the coast road

6.11

6.24

6.25

6.12

really pleased with the tempo run 1st real good session so far since my injury.

jogged back the 4 miles Paul cycled with me on this training session. 8/8.30 pace oh and for some reason I puked on the way back ha ha small puke fest Paul was not impressed at all his reply "disgusting" LOL

then the further 2.5 miles jogged back I found my hips were really hurting at this point.

 

Nike Vomeros 4 White Blue Miles: 13.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

gym 30 mins I did a bit of a interval session on the xtrainer from level 6 upto max level 12, a min on each level then dropped down to level 6 and did this as fast as possible for 1 min then 2 mins rest did this twice it was hard.

 

6 mile easy run pinewoods and sand dunes trails etc..... weather is pants LOL

 

15 mins xtrainer level 6

core work hanging leg crunches

15 x 2 then doing side crunches the same 15 x 2 each side.

foam roller and stretches  

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.003.202.008.20

5 mins warm up on the xtrainer

 

Its rained really heavy all day today and  I needed to do a fast session.... when I have done this before on the road I end up with cramped up calves so stay in the warm gym and aboard the sweatmill.

 

2 mile warm up 8 min pace

5k = 3.2 miles at 15kmh then last mile at 15.5kmh  so going from 6.24 pace to 6.18 for the last mile.  so thats a 5k in 19.28 mins which Im happy with as it wasnt too hard, I sung most of the way through this workout ha ha much to the people in the gym the odd sentence was sung..... a fitness instructor came over and looked at the speed of the Sweatmill and gave me the thumbs up so that was nice :-)

Sweat rating proper sweaty betty I hate the sweatmill, and find it harder than running outside honestly I just do ! 

 

5 mins jog recovery with stretches too

1 mile rep 6.01 mins

5 min jog recovery

1mile rep 5.58 mins

1 mile warm down jog  

 ON these 1 mile reps I jogged for 0.1 mile at about 7.45 pace then picked it up for the full mile as the treadmills in my gym are a little old and take a while to get going to 16kmh.... ha ha thats full speed tooo on our treadmills I think there is one tm that is allot bigger and goes quicker but its on the end of a row near were everyone walks and not near an air con fan so I dont think people would take to my sweat flying and me singing near them LOL :-)

I finnished with 1 mile jog and a  HUGE  smile, I was so happy I got through a pretty tough session without being injured and feeling pretty darn good happy days really HAPPY DAYZ..........    :-) 

 

Nice long walk with Paul and Dylan and our dogs, or and the cat followed us again on our walk how funny is that, hes  a bengal and very vocal all the way around the walk hes talking to us so cute. 

Nike Vomeros 3 Green/Yellow Swoosh Miles: 8.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 6.00Calories: 0.00
Comments(14)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

15 mins xtrainer level 6

9 miles in very windy and gusty weather not so nice  1hr 14 mins

30 mins xtrainer level 5/6  h/r was in the 130/140 range for this.

5 mins step ups

 

Core work.  with medicine ball

stretches and foam rollering ouch.

 

spent approx 3 hours or just over training today so Im somewhat tired.....

 

I found the run fun except when I nearly got blown onto the road with a gust of wind LOL......  

My calves are sore today and really felt it up until mile 4 wow and still sore on foam rollering ouchie ouch!

 

Happy Days from a Happy happy bunny :-)

Nike Vomeros 3 Green/Yellow Swoosh Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 easy miles v windy but it was only spitting it's spittting ha ha lol Okay im really tired today and my calves are sore, also my hammy and hip are a bit tight and sore!

 

Ive missed the physio this week on purpose but I am feeling it.   :(

 

did 5 mins xtrainer then went out as I didnt have that much time today did 10 miles easy

1hr 18 mins  so thats 7.45 pace average although I did some allot faster 7.00/7.15 then some slower 8.00/8.15 against the wind.

 

I was supposed to do another tempo run but I thought better of it listened to my body yes Me  even I am surprised....... hopefully my legs will feel better tomorrow and do the tempo then.

 

So I got Paul to massage me Ouch he hurts really does but my legs feel better already :-)

 

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

None nought nothing not a thing tooo tired couldnt sleep didnt sleep had nightmares so much toooo tired to run today and legs feel really acheing still my calves are so tight not a happy bunny today :(   but hey hope I sleep tonight :)

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
37.000.007.202.0046.20
Nike Vomeros 4 White Blue Miles: 13.00Nike Vomeros 3 Green/Yellow Swoosh Miles: 17.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 6.00Calories: 0.00
Debt Reduction Calculator
Featured Announcements
Recent Comments: