Thursday, September 29, 2011

Smashed It - Double Session Today

A day of totally contrasting rides! Up at 0330hrs this morning and a nice casual ride into work on the dark,quiet and misty roads as the sun was gently rising on the horizon. Very peaceful indeed with a loaded rucksack for resistance. At 5pm it was glorious sunshine and my plan was to attack the ride home. What an epic it was as I sat on 90% of Maximum Heart Rate. Perfect conditions Sudbury-Lavenham-Bury in 46 minutes. Sweat blinding me and at times traffic slowing me down it was just what cycling is all about! Aggression and passion! Live it....................Tomorrow a maximum run to finish the week before a rest on saturday! Sunday? Thats another story......just wait...................

Wednesday, September 28, 2011

Training In The Dark................

Today was a nice easy 5 mile run in glorious conditions with the "Bearded One" Tomorrow I will be up at 4am for an hour of hill repetitions in the dark and solitude where the focus will be solely to climb and climb again until the legs and lings are under extreme pressure! Friday will be a maximum run to really test the system.........................Suffering to develop...................

Monday, September 26, 2011

Endurance Monday

Running long provides the leg strength to add speed sessions. Tonight was a nice easy 10 miles with a low average Heart Rate of 139 BPM. Perfect temperature running at 8pm on a lovely evening sometimes training provides you with a wonderful feeling of satisfaction. That is my long run done for the week tomorrow it is back to the bike where I will look to raise the tempo.......................................

Sunday, September 25, 2011

Hills + Speed

Yesterday was all about hill running and tonight was all about speed on the bike! I have started to build a phase of improvement where I am running hard and fast and raising the level of intensity on the bike. There is no place to hide at the moment . Tomorrow is a hard fast run designed to put the body under pressure running at 90%+ of maximum HR.................................................

Wednesday, September 21, 2011

Speed Is The Key

While building a nice endurance base I am now incorporating speedwork out on the road. The cross country season approaches which will be mixed up with some road races. The mix will be tempo rides on the bike in between nice fast runs all goverened by heart rate. Today I will ride twice and then run hard tomorrow. A fast 5 miles against the clock before riding twice again on friday. Training now is all recorded on polar where all my work and development can be closely monitored. Loving It...............

Thursday, September 15, 2011

Decaman 2012 - November 2012 Monterrrey Mexico

"All I can offer is blood,sweat,toil and tears" "When the pain becomes unbearable keep moving, never stop" Winston Churchill........This will be my theory in Mexico and will carry me through the tough times! Yesterday was a lovely 8 mile endurance based run, Sub 8 Minute Mile pace average Heart Rate 150 BPM. Tonight will be a tough 1 hour turbo session with a little bit of suffering thrown in! Tomorrow is another day..............................."Run silent"....................The building continues............The dream goes on.........................

Tuesday, September 13, 2011

Start Of A long Training Phase!!

The next 16 weeks will now see me consolidating a good solid training back in all 3 disciplines. Plenty of endurance work mixed with technique and cross country racing through the winter months will provide me with the foundation to move up a phase in January. This initial 4 month period September-December is the Base Phase where I will strengthen my whole body in order to achieve a well balanced equilibriam. Yesterday was a nice 5 mile run at 85-90% of Max HR, today is a good easy 90 minute ride at a lower Average HR...............................Next Year is a different level of endurance and performance! Decaman will be mixing it with the big boys in the ultra world...............................Live it..........

Saturday, September 3, 2011

Portugal - Warm Weather Training Camp

Rest day today before a full week of warm weather marathon training. The emphasis will be on speed endurance with a balance of quality mileage mixed up with speed work! 29 degrees and sunshine forecast all week! Love it and live it.......................I am...............................

Friday, September 2, 2011

Red Hot Friday!!

I suffer to learn and running in the heat of the day makes life difficult sometimes! Being a natural blonde I am just lucky I am not ginger..............10 beautiful miles in 24 degrees is surely a runners paradise? The aim of today was to get in 10 steady miles before a day off tomorrow. Average HR sat at 157 BPM 85-90% of Max HR, a comfortable position to sit in. Maximum HR only hit 167 BPM so it proved to be a pretty steady outing. Tomorrow is rest and travel to Portugal where I will train in 28-29 degrees, the week will be strucutred and based around speed endurance......The dream goes on...........................

Thursday, September 1, 2011

Turbo 2 - Getting Scientific

In perfect turbo conditions in the glorious sunshine I completed a 1 hour session on the turbo trainer! Sticking strictly between 65-70% of Maximum Heart Rate the final outcome was Average HR 122 BPM with a low maximum of 134 BPM. The reason for this is a 10 mile tempo run awaits tomorrow. All my heart rate training is based upon the unique finding while working with the University of Essex Human Performance Unit in 2010. Priceless...............I decided today that I train too much inside my comfort zone! Start of a new training era.......................Time to suffer more often!!