Week 17 of 40: Getting out of my comfort zone

Monday April 22nd to Sunday April 29th: out of comfort zone

A few weeks ago I read on an inspirational business-type thing, about the value of getting out of your comfort zone every day. I wrote it down on a post-it and put in my purse – it’s stayed with me!

Yesterday (Sunday) I started to write this post with: 

‘I’m tired! This week’s training has added up to 14 hours… the most I’ve done in some time. But I’m also satisfied. This weekend was all about coming out of my comfort zone. One, to do the Swimathon on Friday night when I was feeling really tired and two to do the Puncher Sportive today, when I still feel under-confident on the bike.’

The Week

Monday: It’s my day off and I’m catching up where I left off yesterday. This is my fourth Monday off in a row. It’s become my routine.  I knew I’d pushed it last week with a FTP bike ride test, a Swimathon and a bike race within three days. In my notes to my coach I said, ‘At the end of the Puncher, I had the sort of tired feeling you have when you feel like going to sleep’, not what I expect when moving! My eyelids were heavy and I think if someone had produced a bed by the side of the road I would have conked out! So, yes, time for a rest. Rest is the time your body recuperates, muscle fibres rejoin (I know that’s not a technical explanation, but they do something), adaptations take place, that help get you fitter. And, as you get older, rest is even more important.

Tuesday:

A mid morning easy run exploring a ‘sort of’ off-road route in the mist (going around in circles on the golf course). I was out of my comfort zone taking turns into the mist and making myself run onto an unknown course.

Wednesday:

I joined Rachael from Girls Run the World for a really nice 630am 20-mile bike ride followed by an easy jog round Preston Park. Cycling still gets me out of my comfort zone. I always feel slightly uneasy about it. I also am not great getting up early and tend to not sleep the night before an early start where I’ve arranged to meet someone.

Doing a Brick session shoes and bike ready

Bricking It

Thursday:

I procrastinated and ended up not running until the end of the day. After been sat at my home office desk (the dinning room) doing accounts all day, the longer I left it, the harder it got to get out the door. Luckily, I had told two people what I had planned to do – I was accountable. So at 6pm, I got myself out the door and, once again, out of my comfort zone. I made a conscious decision to get out of my comfort zone further by going off-road. At that time of day it would be so much easier to head to the seafront. But I ran the 2 miles to the Downs, crossing the busy roundabouts by the A27, running into a field and a dead-end and climbing over a barbed wire fence to get back on track! I forced myself onto an unknown footpath that ran behind some houses and felt slightly uncomfortable about being on my own on unknown territory. And finally, I made myself get to nine miles, running an extra lap in the park at the finish.

Friday:

I was very tired. I struggled to get out of bed for the Bri Tri Club My Ride (Watt bike session) which I knew was the dreaded FTP test. I knew I had to go as places in the session are premium! I told myself the FTP test was probably not a bad option as I would work hard for 4 minutes as opposed to doing repetition intervals. I was delighted to improve my score from 159 to 170, which  divided by my body weight of 56Kg gives me a watts/kg power ratio of 3.06, putting me at the bottom of Cat 3 or Good! By Friday afternoon I was struggling to keep awake at my desk and the idea of swimming 5K in a pool seemed ridiculous. But after taking my daughter who’s learning to drive for an hour long drive I woke up – and when I got home I had no time to think so it was straight to the pool for the Swimathon. I was in a packed lane with slower swimmers at the start. I reasoned this was a good thing as it stopped me going too fast for the first 2K (I was even standing up half way at one point!). Once the pool cleared I got into a rhythm and found I was really enjoying the feeling of flow from just going up and down, length after length. After 4K my lack of swimming showed, with a little bit of cramp, but a drink a stretch and a few lengths not kicking saw it off. I was delighted to swim 1.47 for 5K (it’s on Strava. I did start my watch after the first 25M and I did 5K – although Swimathon gave me 1.54!).

Saturday:

Park run was considered but a lie-in and laze about seemed a far better option, and a recovery jog of just getting out there and moving for 5K was needed.

Sunday:

Today was my biggest step away from comfort. I have a niggling uncomfortable fear of cycling. It was sportive day and the ride (including getting there and back) added up to 5.5 hours long, and 75 miles with some hills, and an average pace of 13.7 mph, including 62.5 miles of the Puncher Sportive. I knew I had to not think too much and just do it. I decided I didn’t want too early a start, and that I’d go it alone. I headed off at 730am with tyres pumped, Garmin Edge charged, Garmin watch on, fuel and drinks on board and in the right clothing on what turned out to be a cold morning.

I was fortunate to find a group from Crawley Wheelers to tag onto for the first half and met some fellow Bri Tri club mates on the second half, but for most of the second half I was alone. I decided to stop thinking (about punctures, rain, etc…) and broke the distance down into sections. With around 10 miles to go I felt, as I said above, very tired. But I got on and got up Ditchling Beacon (for a brief moment I panicked that I may have to go down the Beacon to finish as lots of cyclists who had finished were heading back down. I knew I couldn’t do two Climbs), but as it was, the finish was at the top. I chose not to brick run, 75 miles is my longest run to date and I felt very happy with myself and ready to rest. And ready to go again this week!

 

 

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Week 10 of 40: Fitness tests in the pool and on the bike

Monday 5th March to Sunday 11th March

This week was low in volume but I was pleased to fit in some fitness tests on the bike and in the pool. I also decided that I may swap the marathon for a half marathon as I focus my energy on the six month countdown to Ironman.

I had given myself a pass on hard training this week, as after three half marathons in five or six weeks and the start of the triathlon season, just around the corner, I thought I deserved a bit of recovery. But the recovery was a bit more than planned due to another turn of events, called life.

On Wednesday on what was hers and my dad’s birthday (he died last January), my aunty in Ireland died.  Being Ireland, funeral arrangements were quickly organised and we flew out on Saturday morning and back Saturday night.

Fitness Tests

Earlier in the week I’d managed a couple of swims and three My Ride (spinning) sessions, including another unexpected FTP test (see last week’s post). This time I scored a little higher, 164 (it was 159 the week before), but I’m not sure it was totally correct as I didn’t hit stop after I’d finished in time to record the result accurately, so I’ve given myself a FTP  of 162 (or 2.89 watt/kg) and am using that for sessions going forward.

I also attempted a Critical Swim Speed (CSS) test for swimming, which includes a warm up, then 400M at pace, with five to 10 minutes of easy swimming/drills, followed by 200M at pace. The times are recorded and from this you can estimate your goal time for 1500M and race pace in general. It tells you what your lactate threshold is, and, just like in running and cycling, training at this threshold pace once a week, can help you get fitter – and faster. You can read more about CSS testing here. I completed it at a busy public pool in a session time popular with senior citizens, so there were a few stops and diagonal lengths and for a more accurate result I will do the test again!

Maintenance now. Hard core very soon!

I have to confess to some bailing out and procrastination this week. For example, opting for a cup of tea with Bri Tri Club mates on Friday instead of going straight out to run (saying that the spinning session had been tough!). I did have the tea break and chat justified as I’m not in the six months red training zone!  However, I think this is the last month I can get away with this. After Easter it’s six months to go, and then I have to get my head down and get training, consistently – and up the volume of training. And from Easter onwards I have to say no to tea breaks and yes to running off the bike.

I’ll have a half!

However, when it comes to running the Marathon, I think it’s looking less likely. I had decided last week I’d need to do four 20 mile long runs to get me in shape. I’m now a long run – and a whole week of running – down. I think even my planned ‘tempo’ marathon maybe counter-productive when it comes to the longer term goal of the Ironman. And I’ve done enough marathons to know what training I need to do to enjoy it and run it well – and that box has not been ticked. So I’m going to stick with the half marathon, and soon after the 2018 triathlon season will be in full-swing.

To keep base building and for my peace of mind, I’ll try to fit in three more long runs before tri season starts. I love long runs (here’s what I think about long runs). And I haven’t forgotten that this summer, I also need to fit in long bike rides.

 

 

 

 

Week three of 40: Getting back in the groove

Monday 15th January to Sunday 21st

Training last week got me feeling back in the groove. I’m taking baby steps back to Ironman training. I’ve still got a long way to go, but I feel fitter and I even managed to go for a run sling-free on Sunday!

So here’s the week of Ironman training… On Monday evening I headed off to My Ride (spin class). The instructor saw my sling and spent ages getting me set up and in place, but two minutes into the class I started to get the familiar flashing lights that show a migraine is on its way. For me my migraines are more about vision than the super intense headaches, starting with a few flecks, and flashes, then full-blown kaleidoscope after about 10 minutes. I tried sticking it out for two tracks, but the Toronto river walk on the screen was making me feel sick and I could barely see, so off I went!

Tuesday started much better, although the migraine had lingered on all night on Monday, so I still kept the pace easy and enjoyed a 10 mile sling-run along the seafront. On Wednesday I had a busy day in London so it was an early start at My Ride, then off! On Thursday I met Rachael Woolston for an FTP test. I’m not quite sure I mastered it, but the score was, as I expected very low,  but it was good to get a benchmark. After this session I ran and felt okay so decided to throw in some tempo running around 8 min mile pace and managed five miles at this pace, nearly nine in total (I’m conscious that marathons need mileage so it’s good to add in extra when I can). On Friday I joined Bri Tri Club for our early morning spin class. Using My Ride, we were training in colour zones (blue easy, red, hard – that’s very simplified) which was motivating and good fun. I followed this with a freezing cold sling-run, including one mile sling-free. I headed off to The National Running Show on the 7.09am train on Saturday morning and didn’t train, but on Sunday I met Rachael near the NEC and we had a chatty run around a small lake. I had intended to continue round the lake, but when I found myself jogging in the Hilton car park, I felt it was time for the treadmill.  headed inside and hopped on for a 10K run (I say hopped on, it takes all my mental strength to do a treadmill session). I managed the entire 11.5 miles without my sling. I was four miles short of a target of 41, but pleased to be back to basics.

Fiona Bugler's collar bone break X-ray showing six screws and plate

Clever surgeons have nailed it!

So-long sling