Training Review - Week 24 - June 8 to 14

Monday I wasn't able to go out and run in the morning after Saturday. Then I went to give blood in the afternoon and was advised not to train in the evening. I decided to heed that advice, hoping that it would give me a bit more recovery time before taking part in the Tuesday night time trial.

Tuesday I was feeling ok, but a little bit empty so I knew I wasn't going to be able to race at 100%. I decided to go to the race in the evening anyway so I spent the day trying to prepare as best I could. No great hopes for a time here after blood donation, but worth taking part to check out the course for next year and to move my handicap for future events. I did half a stretching session in the morning but decided to rest rather than do yoga as well.

Not going to do a full race report. Basically I got to about 6 miles going pretty well and then the lack of blood started to have an effect and where the course speeds up, I didn't. Slightly slower time that the Garlogie course last month, on what should be a faster course. And I look to have dropped a minute or so on the racers I was close to. Better than I expected but still a bit disappointing. Much more to come if I am fully healthy.  

Wednesday I did a lazy run round the block in the afternoon. Still feeling pretty empty. In the evening I went out to Knockburn and did 5 laps. The first one I was just babysitting a first timer to get him round a lap. Fortunately the water has warmed up a lot since last week. Then I pushed on to do 4 more laps at a proper pace. The first couple were ok but then I started to run out of gas on lap 4 and really struggled round lap 5. 


Thursday I knew I would miss the cycling in order to go to Jurassic World. I got up in the morning and tried to do a yoga session. Only managed about 15 minutes. Then I went out to run a few miles, just to get something into the day and to get far enough on towards my run target that I could finish it on the Friday so as not to complicate my already busy weekend. Still fairly empty, either from Saturday or Monday. Had to push really hard just to stay at the 8 min/mile pace. 

Friday started pretty poorly as I slobbed around in my PJs till lunchtime. I did eventually manage to drag myself out for a run around Kirkhill and being out and moving in the sun made all the difference. Once I was moving I felt much better and when I got home I went straight into my weights session and then did a long yoga session as well. 

Saturday we had plans in the afternoon but I went out to Knockburn for a short cycle and swim in the morning. Cycling was ok, a bit empty still but ticked along ok. Swimming was strange as the loch is now set up for racing the wrong way round and that was unusual enough to upset me this week. I managed three laps but all slower than the pace I was doing recently. The rest of the day more than made up for it though.

Sunday I was finally starting to feel normal again. Not sure if it was from Saturday or Monday but I felt a lot better going out on the bike in the morning. Did a rapid 12 miles with the whole Kintore group before we split off into a more sensibly paced group with just two of us cruising back over some hills for a 43 mile total. I also did a very short run off the bike but that also went quite well. In the evening I did a bit of stretching.

On the mile totals this actually looks like a decent week. The pace numbers give a more realistic view though. Whether it was mostly down to last week or giving blood I was struggling all week. By Wednesday I was at least managing to get out of the house, after a couple of hours of talking myself into it. And by Sunday I was back to going at a decent pace.


Target totals - Swim 2.4 miles. Bike 35.0 miles. Run 12.0 miles. 2 short core, 1 short light weights and 2 short stretching sessions. 60 mins of yoga.

Monday -  Rest Day. Give blood. 

Tuesday - Stretching session.
Deeside TT 10 miles at Drumoak in 27 mins.
Warm up/down 5.7 miles 25 mins.

Wednesday - Run 3.5 miles in 31 mins.
Knockburn 5 laps (3,750m) in 1 hour 24mins.

Thursday - Yoga 15 mins.
Run 4.2 miles in 34 mins.

Friday - Run at Kirkhill 6.0 miles in 56 mins.
Light weights session.
Yoga session 39 mins.

Saturday - Bike at Knockburn 11.2 miles in 44 mins.
Swim at Knockburn 3 laps (2,250m) in 44 mins.

Sunday - Kintore Sunday Lite (but Learney) 43.7 miles in 2 hours 43mins.
Short run 1.1 miles in 9 mins.
Stretching session.


Actuals - Swim 3.7 miles (6,000 m). Bike 70.6 miles. Run 14.8 miles.  short core, 1 short light weights and  short stretching sessions. 54 mins of yoga.

Cumulative (Cumulative target)
S 44.8 (37.2) , B 1266.5 (1034.3), R 388.3 (307.1). 

Training Plan - Week 24 - June 8 to 14

Saturday I am going to go out Knockburn with a few new people to let them try out open water swimming. 

On the bike I miss the Thursday night group session as we are going to Jurassic World instead. With the TT and a Sunday ride I should still get my miles easily enough. Tuesday is the Deeside 10-mile Time Trial on their faster course so hopefully I can do a quick time there. My 26:42 on the Garlogie course was okay, but without a wind and on a better course I think I can take almost a minute off that time. 

So it should be a massive swim week, possibly topping the 10k mark if I go for extra laps on both trips to Knockburn. 

Running I will just fit in around the rest of the week and hopefully that allows me to also have a proper rest day this week.

I have in my diary to go and give blood on Monday. I may drop that in order to be properly prepared for Tuesdays TT.


Monday - Run.
Core session.
Swim with TPT.

Tuesday - Deeside Thistle 10-mile Time Trial - Drumoak. 
Yoga session.

Wednesday - Run.
Longer swim at Knockburn. 4 laps (maybe 5?).
Weights and core sessions.

Thursday - Rest day.
Stretching session.
Jurassic World!

Friday - Reps run.
Yoga session.
Stretching session

Saturday - Longer swim at Knockburn. 4 laps (maybe 5?, maybe even 6??)

Sunday - Kintore Sunday - Lite.

Target totals - Swim 2.4 miles. Bike 35.0 miles. Run 12.0 miles. 2 short core, 1 short light weights and 2 short stretching sessions. 60 mins of yoga.



I wrote all of that before Saturday. No idea if I will be able to do any of it now. I should hopefully be able to go to swimming on Monday but no idea if I will even be able to finish that session. 

Training Review - Week 23 - June 1 to 7

Monday I started the morning with an easy run round the block. Mostly just to get something in to the morning. After a trip out for a nice lunch and a lazy afternoon I went swimming in the evening. Moved up to lane 4 again this week but couldn't keep up with them. Need to do some more serious pace work somewhere.

Tuesday I had to go to Inverurie to collect something from the shops, but I am still waiting for my replacement car tyres to arrive and T was away with her car. So I decided to do my yoga session and then change my planned run for biking to and from Inverurie instead. It was fairly windy so it wasn't fast but it was steady and a nice day out in the sun. 

Then in the evening I went to help at the Deeside Time Trial, getting my first taste as "pusher off".

Wednesday I went out for a longer run in the morning, but was a bit tight and struggled to tootle along under 9 min/mile. But when I got back I felt better for having done it. In the evening I still felt quite rubbish as I drove out to Knockburn and worse as I struggled to zip up my suit with a tightness in my shoulders. I got in and the freezing water didn't make me feel any better. 

I set off and in my head I decided to just do a couple of cold laps, maybe 3 and then quit early and go home. I forgot to check my watch after lap 1 but at the end of lap 2 it read 26 mins and I was feeling much better. The water was beautifully calm and I was cruising along smoothly, if a bit chilly in places. So I went back to my original 4 lap plan and finished in 53 minutes. Every lap was nearly a minute faster than last week. 

Then at night I finished another of my online courses, then noticed that two new ones started yesterday. Then I checked properly and realised that it was three new ones. 

Thursday I went to Kintore Thursday cycling group. I took a more sensible approach than last week but still did 5 laps while the faster guys did 6. This time though I was closer to them so I had to roll another couple of miles while I waited for them to finish. Another good day out on the bike with some quick sections, although generally trying to take it slightly easier to save plenty for Saturday. 

Friday I did a stretching session and a yoga session in the morning. Then I went out for a very slow jog around the block just to try and ease off my legs a little. Apparently I didn't take it quite easy enough on Thursday night. I also started on my mid year review and then realised some of my counters were slightly out for the last couple of weeks so I have gone back and corrected them.

Saturday should have been Ming the Merciless race, so will get a report to itself. But it was actually a completely wasted day. This also cut almost 4 hours off my week. Taking me back from what should have been a great week, to the same disappointing 6-7 hours I have been doing since the start of April. Also means I missed my run target for the week rather than doubling it. 

Sunday I couldn't face going out on the bike. I did manage to drag myself out for a walk/jog round the block. But only because it was going to cost me $15 if I didn't complete my GymPact for the week. I struggled to even keep jogging. 

This is the week that I should have passed 35 swimming, 1,000 cycling and 300 running miles. Instead I pass through 40 swimming, 1,190 cycling and 370 running. A month to go until I do my mid-year review and change my targets but obviously some changes will be on the way this time.

And that all sounds positive but the disaster of Saturday has been such a huge setback. Not just because of the 14 mile run and 30 mile bike race that I missed but in terms of my health it has been a major blow. 


Target totals - Swim 2.4 miles. Bike 35.0 miles. Run 13.0 miles. 2 short core, 1 short light weights and 2 short stretching sessions. 60 mins of yoga.

Monday -  Easy run 3.9 miles in 31 mins. 
Swim with TPT 2,000m in 50 mins. 

Tuesday - Yoga 32 mins. 
Ride to Inverurie 11.6 miles in 49 mins.
Ride from Inverurie 11.5 miles in 40 mins. 

Wednesday - Run 5.2 miles in 45 mins.
Swim 1.9 miles (3,000m) in 54 mins.

Thursday - Kintore Thursday 29.0 miles in 1 hour 42 mins.

Friday - Stretching session.
Yoga session 12 mins.
Easy jog 3.2 miles in 30 mins.

Saturday - Not Ming the Merciless Duathlon.

Sunday - Walk/jog 2.6 miles in 27 mins.


Actuals - Swim 3.2 miles (5,000 m). Bike 52.1 miles. Run 14.9 miles.  short core, 1 short light weights and 1 short stretching sessions. 44 mins of yoga.

Cumulative (Cumulative target)
S 41.0 (37.2) , B 1195.9 (1034.3), R 373.5 (307.1). 

Race Report - Ming the Merciless

I was well prepared for this race. I had checked the bike over and sorted out all my kit for a variety of possible weather conditions. Last time I did this race I got caught in traffic on the way there and nearly missed the start so this time I left half an hour earlier. 

The lack of traffic this time meant I arrived about an hour before the race start but as I pulled into the car park I saw a couple of people I wasn't expecting. Including my evil bitch ex.

I did consider running her over. A large part of me wishes I had. There is a risk that if I got an unsympathetic jury I might then have to spend the rest of my life in prison, but to be honest I was more concerned that I wasn't going fast enough through the car park to guarantee the impact would be fatal. Some of you probably think that is me being funny. I don't. If I thought I could be sure she was dead I would do it. And I would quite happily spend the rest of my life knowing that my actions were justified because I had made the world a better place.

Instead I had an anxiety attack in the car. I thought I knew how to stay on top of these by now but this one was too severe for any of the breathing or relaxation exercises to even slow it down. I already had my garmin on for racing and watched my heart rate climb straight through the 50's, 60's and 70's despite just sitting in the car trying to stay calm. I tried to stop and consider my options but I couldn't even stay calm enough to work out what options I had, never mind consider which was best. I couldn't wait for help to arrive so I had to leave. I remember bits of driving home but even as I was driving I was finding I had gaps where I couldn't remember the previous few minutes. 

Once I was home I spent the next few hours curled up on the sofa trying to control my breathing and the twitches. 24 hours later as I type this, I have barely slept. I am managing to sit up but the twitches and shakes are still fairly significant. I can't concentrate for more than a few minutes at a time. 

Really upset to miss the race and worse to know that I probably won't ever be able to go to it again. Also really annoyed at how strong the effect of the panic attack has been and that none of what I have learned about dealing with them for the past 4 years has been any help today.

Race Preview - Ming the Merciless

It has been a couple of years since I did this race. At the time I wasn't in great shape and it was my first day on the TT bike. It was so new that I didn't even realise how tight I needed to clamp the carbon seat post so it turned out to be loose and slipped down during the race. I didn't even realise until the next time I took it out to ride and realised it was a couple of inches too low.  

Here is the full race report. Apparently a popular blog as 115 people have read it.

I am not sure how I will handle the distance this time. I am definitely fitter and faster but not sure about my pure endurance. 14 miles is a long way out of the range I have been running recently and all the miles I have been totalling have been spread over shorter efforts. If I can get through the run in a couple of hours again that would be a really good performance. 

The bike leg I should be way faster. I was 2 hours for the 29.4 miles last time. If I did that this time, even with the hilly route and off the back of a long run, I would be really disappointed. 15mph is an easy training ride on my road bike on a bumpy route these days. (I went faster for 23 miles, lumpy, windy and taking it easy on Tuesday). I can definitely climb better in my current bike shape so I should take a chunk off that part of the course and I am much more confident in my TT bike handling these days so I expect to be able to attack the descent more. Also the bike is much less 'out-of-range' than the run. 30 miles in one ride is more than I have done on the TT bike since Aberfeldy in 2013 but is by no means a long ride. And even considering it will be hours 3 and 4 of the race total is not out of range of what I can ride. 

So overall targets I would like to break are
Run under 2 hours.
Ride under 2 hours.
Total under 4 hours.

Training Plan - Week 23 - June 1 to 7

Back to racing this week, but it is just a fun race so I can afford to work fairly hard the rest of the week. But Dexter is coming for a holiday this week from Monday to Thursday so I should be out for a run every day with him. 

I am not going to do this weeks Deeside time trial as 25-miles in TT position just doesn't sound like fun, especially in a week where I am also going to be doing big chunks of a 30-mile race in TT position as well. But I am going to Marshall at it. If the weather is going to be nice enough I will maybe ride there and back to get some bike miles in. 

Dexter was meant to be coming for the week so I initially planned to run Monday to Thursday with him. But the other half starts a new job on Tuesday so Dexter's holiday is cancelled. I am going to stick with a lot of the plan I had already written though.

Also, we are into June and my smarter S-curved plan says that my run mileage should drop further to allow for pace increases. So obviously instead of dropping miles my race alone is over that this week and every other run puts me further over the top.



Monday - Run with Dexter.
Core session.
Swim with TPT.

Tuesday - Longer run with Dexter.
Deeside Thistle 25-mile Time Trial. Marshalling only.
Yoga session.

Wednesday - Run with Dexter. 
Longer swim at Knockburn. 3 laps (maybe 4?).
Weights and core sessions.

Thursday - Easy run with Dexter.
Kintore Thursday.
Stretching session.

Friday - Very easy jog.
Yoga session.
Stretching session

Saturday - Ming the Merciless

Sunday - Kintore Sunday - Lite.

Target totals - Swim 2.4 miles. Bike 35.0 miles. Run 12.0 miles. 2 short core, 1 short light weights and 2 short stretching sessions. 60 mins of yoga.

Training Review - Week 22 - May 25 to 31

Monday I skipped my planned run as my legs are still really heavy from the weekend. I took the opportunity to do some cooking, clear out my old fish tank and get rid of it, catch up on my homework for my online courses and generally fail to have a rest day. I then went to swimming with Threepeaks at night. Struggled a bit with the session and had to cut chunks of it out. 

Tuesday was Deeside 10-mile Time Trial. I did some yoga in the morning, then we went out to Haddo House for a walk and some lunch. I had a very lazy nap in the afternoon and then did some rollering and stretching and got changed into my aero gear. I will write a separate, but short, report for it.

Wednesday I had an appointment in town in the morning so I didn't get a chance to get a session in until the afternoon. I managed a short and easy run before heading out to Knockburn. The loch is still too cold to be really comfortable but I did manage to stay in for a third lap this week. Slightly slower laps than last week but considering the extra lap distance I will take that.  

Thursday I did a light weights session and a core session in the morning. Then had a lazy afternoon catching up on studying before going out in the evening with the Kintore Thursday group. I warmed up comfortably enough but half way round our first lap of a planned six I thought someone behind me was pulling on my jersey. It was honestly like I was suddenly towing someone. I dropped right off the group and was struggling so bad I even started looking around to check I didn't have a puncture or stuck brakes or some similar mechanical. No such luck, just empty legs from doing too much this week. 

Friday my legs were still pretty empty. I let common sense take over and decided to have a proper rest day. A bit of gentle stretching in the morning and then nothing else. Then I worked out the maths that I would have to do over 9 miles in an already busy Saturday and then a long ride on Sunday. So I decided to go out and do half of those miles. Then once I was out and running I realised that if I only did half I still wouldn't be getting a rest day in anywhere, so I should go to 6 and then a really easy 3 on Saturday will be as good as a rest. But by the time I got to the turn point at 3 miles I was actually feeling quite good so I decided just to do the whole 9 miles and then I can have a proper not-training Saturday. This also had a bonus effect of being my longest run of the year so far and picking up the pace near the end gave me a bit of a confidence boost before trying to run 14 miles at Ming the Merciless next weekend. 

Saturday, I stuck with the plan for a non-training day, but still it was busy enough. I did some yoga in the morning to try and ease off some aches.

Sunday I couldn't make it out for the group ride because of problems with my car. And the weather was much too crap to go for a reasonable distance solo. I did drag myself out for a very slow run loop round the block.

Another solid but uninspiring week. Struggled a bit with recovery, not helped by squeezing in so many races recently. They are a bit more spaced out over the next few weeks so hopefully a bit more chance to recover between them. I should have doubled or even trebled my bike miles by getting out on Sunday and instead I was just a little bit over everything again. 

Disappointed that I got to Friday on course for a being back to 8-9 hours of the three major sports and instead a poor weekend meant that I ended up with just over 6 again. 


Target totals - Swim 2.4 miles. Bike 35.0 miles. Run 13.0 miles. 2 short core, 1 short light weights and 2 short stretching sessions. 60 mins of yoga.

Monday -  Swim with TPT 1,950m in 51mins.

Tuesday - Yoga 30 mins.
Stretching session.
Deeside 10-mile TT 27 mins. 
Bike warm-up/down 3.5 miles in 14 mins.

Wednesday - Run 3.7 miles in 32 mins.
Swim 3 laps at Knockburn (2,130m) in 43 mins. 

Thursday - Light weights session. 
Core session.
Kintore Thursday 28.1 miles in 1 hr 53 mins.

Friday - Stretching session.
Long run 9.3 miles in 1 hour 18mins.

Saturday - Rest day
Yoga 20 mins

Sunday - Slow jog 3.4 miles in 31mins.
Yoga 13 mins.


Actuals - Swim 2.5 miles (4,080m). Bike 41.6 miles. Run 16.4 miles. 1 short core, 1 short light weights and 2 short stretching sessions. 63 mins of yoga.

Cumulative (Cumulative target)
S 37.8 (34.8) , B 1113.5 (999.3), R 350.6 (295.1). 
S 37.8 (34.8) , B 1143.8 (999.3), R 358.6 (295.1). Corrected.