Tuesday, 15 May 2012

Intervals.....and I am not a fish.

I am not talking about the intervals between blogging as they are far too long I am aware; I am talking about interval training.  In my reassessment of all things lycra and gym based I realised there is a beauty to the controlled environment of the treadmill. I realise you don't need a treadmill to do intervals, Adidas mi coach is a pretty good tool with some interval functionality.  Hill sprints are a form of interval training but in the last week i have enjoyed adding an interval session between each road run.

Session 1:

2 minutes just outside aerobic pace (8 minute miles at the moment)

2 minutes just inside aerobic pace (10 minute miles)

The idea is to get my body to recover at that 10 minute mile pace.  I can comfortably do 8 1/2 minute miles so I am just going anaerobic but then recovering it at 10 minute mile pace.

Session 2:

1 Minute 7 minute mile pace

1 Minute 3 minute mile pace

Keeping good form rather than going for the treadmill shaking slapping that I see sometimes; the seven minute mile is currently a challenge but is actually around my target pace if not just a little quicker.  This session actually feels easier mentally as I know I have a minutes walk coming up.  The trick will be to do 2 fast 1 slow but we'll get there in a while.

Meanwhile I am thinking up charity challenges for my 40th year and causes to run bike or swim for.  Believe me I want lots of sponsorship for the swim bit for some reason my body is not adapting to swimming as well as I would like.  Lessons may ensue but I have all the finesse of waterlogged drift wood.

So if you know of a good cause and a good event let me know.

Wednesday, 2 May 2012

Some amendments.....

I need to post some amendments as I commence this blog again.  Gyms are not bad, Lycra has its place and bells and whistles are OK.  Particularly if the bells are kettle and whistles are appreciative.

Houston we are good to go...
Today I got back in the saddle after Mrs L conquered the London marathon I figured maybe just maybe it was my time.  I always said that a marathon was for 40+ athletes and I am about to enter my 40th year so yesterday I applied for the Virgin London Marathon 2013 ballot.  It is crazy because 110kg of me running 26.2 miles is a world of leg battering but I took a spin this morning and was banging out sub 10 minute miles......which brings me to confession number 1.....I have been using a gym - The Olympiad in Chippenham to be precise and I have enjoyed the services of a personal trainer and it seems to have done me some good. Not only has the interval training paid of but an element of circuit weight means I feel stronger and have better local muscular endurance. So no more excuses we are marathon training.

Today 3 miles steady - 28 minutes - with splits around 8.30 9.30 and 10.16 - not a bad start and not as sore as I though and still a little gas in the tank for some burpees.  The key is not to hammer it to quickly which is my usual problem.  The diet is pretty strict - wholefoods only so no breads or pasta to bulk out that empty feeling.  I am allowing myself the odd for goodness shale post trainig as I have found that this is the best product I have ever used for recovery but, as with this morning, it replaced breakfast after the 3 miler.  My target weight is 99 kilos and my commitment is high....although I have been sneaking raisins all afternoon.

I will keep you posted.........