Felt excited about my first run in 6 weeks on Tuesday, 30 minutes on the treadmill (5 min per km max speed) to check out the groin injury.
Running fitness was surprisingly good, aerobic system is tops! obviously the increased biking has had a positive effect. But towards the end I could tell something wasnt right, groin felt stiff and the dull ache was back.......... Aaaaargh...
Ibuprofen
Massage
Ice
Elevation
Rest
Compression tights
As I woke up the following day I also had a slight ache in the rest of my legs (obviously lack of running recently meant my muscles were not used to it)
The Ironman marathon is going to be tough!!!! Assuming I can actually run and finish it?
I guess it reflects the ups and downs of life, my challenge now becomes completion rather than a target time. With 3 weeks to the race most importantly I now simply need to be capable of running at a moderate pace without pain - obvious statement!
Having had 2 days rest and then just swam today (great swim time by the way 4.5km in 90 minutes) its feeling better and I am still planning to compete (rather, take part) in the 100 mile time trial Sunday. If i can get through this without aggravating, then i am closer to taper, one more longish bike on the following bank holiday Monday should be enough. Swim sets, short turbo sets and maybe the stepper or cross trainer (in week or so) and then the volume drops significantly. This lower volume should then hopefully give the groin enough recovery to be capable of running on the big day.
Character building..()*&"£$!!!!
Friday, August 19, 2011
Wednesday, August 10, 2011
Run Forest Run..........
A lot of water under the bridge since the Etape, groin injury to one side, training has gone well.
Swimming was a bit strange this morning as I seemed to swim a lot slower over 4km then I have previously, I put this down to the fact i just switched off and swam the distance whilst merrily day dreaming. I hope I can get back to the Marshman performance with a little effort and a wetsuit on race day. That's assuming currents off the coast of pembroke don't decide otherwise.
The rest is even more of an unknown. I still cannot run yet, so i have been putting in the mileage on the bike and this is improving significantly. I have lost count of the number of 120km rides, 6 rides at 160km+ and 2 over distance at 196km and 188km. I havn't felt too bad getting off any of them. Wattage is climbing for the same level of effort. Really important for ironman as I can't let my heart rate go above the 140 to 150 zone for any length of time, otherwise i risk running out of energy during the race.
The run will be a lottery - I havn't run for 5 weeks now due to the groin injury.
Just started Aqua running in the pool to ease back in. This is where you put on a dodgy old floatation belt and then hop in the water and run (out of your depth so there is no impact with pavements etc) whilst bobbing up and down like a weeble. I have done about 6 of these sessions now and will graduate at the end of this week to the cross trainer in the gym. It seems to be exercising the right muscles, although heart rate is lifting much. Hence not a massive aerobic benefit but guess I am getting that on the bike mileage.
I need to get back in the sea now for a few swims during the next 4 weeks before race day and get used to being pushed around by waves and currents again.
Training volume is getting to me a little, getting to the point where I just want to get out there and do it now - then eat pizza and drink beer for the whole week afterwards!!!!
Swimming was a bit strange this morning as I seemed to swim a lot slower over 4km then I have previously, I put this down to the fact i just switched off and swam the distance whilst merrily day dreaming. I hope I can get back to the Marshman performance with a little effort and a wetsuit on race day. That's assuming currents off the coast of pembroke don't decide otherwise.
The rest is even more of an unknown. I still cannot run yet, so i have been putting in the mileage on the bike and this is improving significantly. I have lost count of the number of 120km rides, 6 rides at 160km+ and 2 over distance at 196km and 188km. I havn't felt too bad getting off any of them. Wattage is climbing for the same level of effort. Really important for ironman as I can't let my heart rate go above the 140 to 150 zone for any length of time, otherwise i risk running out of energy during the race.
The run will be a lottery - I havn't run for 5 weeks now due to the groin injury.
Just started Aqua running in the pool to ease back in. This is where you put on a dodgy old floatation belt and then hop in the water and run (out of your depth so there is no impact with pavements etc) whilst bobbing up and down like a weeble. I have done about 6 of these sessions now and will graduate at the end of this week to the cross trainer in the gym. It seems to be exercising the right muscles, although heart rate is lifting much. Hence not a massive aerobic benefit but guess I am getting that on the bike mileage.
I need to get back in the sea now for a few swims during the next 4 weeks before race day and get used to being pushed around by waves and currents again.
Training volume is getting to me a little, getting to the point where I just want to get out there and do it now - then eat pizza and drink beer for the whole week afterwards!!!!
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