And here's a 3D fly by of a weekend bike ride..
Less funky huh?
Tuesday 26 January 2010
Sunday 24 January 2010
another tick in the box
Leg seems OK, but definitely very sore after running just 2 miles yesterday... I could really feel the adductor muscle hurting... so i'm going to leave it to recover a bit longer....
In the meantime, i'll focus my energy on the bike and swimming instead...
So, given that i've been out for a ride... and did my 45km target for the month!.....
and took a new route.... wow, that hill in Toft was a killer... it was steep and went on for ever!
I ended up in my granny gear, out of the saddle with my legs screaming at me to stop... but I made it.... never so grateful....
Not sure i'm going to make the 30mile running in a week again this month, but i'll be happy with the fact that my cardio vascular fitness must have improved beyond all recognition in the 3 months since I quit smoking!
In the meantime, i'll focus my energy on the bike and swimming instead...
So, given that i've been out for a ride... and did my 45km target for the month!.....
and took a new route.... wow, that hill in Toft was a killer... it was steep and went on for ever!
I ended up in my granny gear, out of the saddle with my legs screaming at me to stop... but I made it.... never so grateful....
Not sure i'm going to make the 30mile running in a week again this month, but i'll be happy with the fact that my cardio vascular fitness must have improved beyond all recognition in the 3 months since I quit smoking!
Saturday 23 January 2010
2 miles
Yes!!!!
I've finally run a couple of miles.... first run of 2010... in fact, first run since Dec 28th
The muscles in my upper leg now feel very tight, and i've nearly convinced myself that this is because they've not been worked for nearly four weeks, and have also been recuperating... i'm optimistic that i've not set my recovery back.... I suppose I should expect some soreness initially... I'll report on progress soon!
I've finally run a couple of miles.... first run of 2010... in fact, first run since Dec 28th
The muscles in my upper leg now feel very tight, and i've nearly convinced myself that this is because they've not been worked for nearly four weeks, and have also been recuperating... i'm optimistic that i've not set my recovery back.... I suppose I should expect some soreness initially... I'll report on progress soon!
Friday 22 January 2010
nearly!
I decided not to go running yesterday, but to give the leg just another couple of days. so rode on the turbo for an hour instead.... today is a rest day, and if it continues feeling good, then a short run on saturday to see how it goes I think.... light at the end of the tunnel!
I'm determined not to run again too soon this time, and set myself back to the beginning...
I'm determined not to run again too soon this time, and set myself back to the beginning...
Tuesday 19 January 2010
3 months and counting
Its 3 months today since I stopped smoking.
Its been a huge effort to get this far, and I will admit that I am feeling pretty proud of myself.
Anyone who has smoked heavily and tried quitting will appreciate just how very hard it is to stop.... I now find myself not thinking about smoking for quite a few hours at a time, which is absolutely liberating...
So... look at where I am now compared to just three months ago... I ran 1 mile round the block the day after quitting, and felt like I was going to die... I hadn't ridden a bike in 20 years, and swimming was a distant memory... here I am just 3 months on, and I ride 30+km in one hit, swim 3/4 mile non stop, and 2km in one session, and bar injuries at present, run 6miles at a time, and 25 miles in a week....
Damn it feels good.
I've found training aids, especially various web sites and tools for tracking,timing and logging my run to be incredibly useful.... so much so that over the next few days I plan to write up the various options and their relative pros and cons... watch this space
Its been a huge effort to get this far, and I will admit that I am feeling pretty proud of myself.
Anyone who has smoked heavily and tried quitting will appreciate just how very hard it is to stop.... I now find myself not thinking about smoking for quite a few hours at a time, which is absolutely liberating...
So... look at where I am now compared to just three months ago... I ran 1 mile round the block the day after quitting, and felt like I was going to die... I hadn't ridden a bike in 20 years, and swimming was a distant memory... here I am just 3 months on, and I ride 30+km in one hit, swim 3/4 mile non stop, and 2km in one session, and bar injuries at present, run 6miles at a time, and 25 miles in a week....
Damn it feels good.
I've found training aids, especially various web sites and tools for tracking,timing and logging my run to be incredibly useful.... so much so that over the next few days I plan to write up the various options and their relative pros and cons... watch this space
Saturday 16 January 2010
another fine swim!
Enjoyed another hour or so in the pool.... this time I managed the 48 lengths of front crawl non stop.... and then with a few rest thrown in, managed a total of 80 lengths, or 2Km.... rather pleased with myself!
Thursday 14 January 2010
Turbo acceleration!
A great hour on the turbo this evening!
After testing and proving a couple of days ago, that I could get on the turbo and ride without doing my leg any harm, this evening's plan was to ride a gentle hour....
which indeed I did... it was so good to feel like I was working hard again, and to work up a sweat... endorphins rule!
The ride was just at a comfortable pace... not pushing it too hard, and in a medium gear...
So it was a pleasant surprise when I logged the time and distance to realise that it was my fastest pace on the turbo yet....
I am always slightly slower on the turbo than on the road.... and so hitting 14mph on the turbo probably equates to about 15.5mph on the road...
I am working on being able to sustain a steady 17mph... as this is a pace that will help me hit my target for Virtruvian of 6hrs... so still work to be done!
After testing and proving a couple of days ago, that I could get on the turbo and ride without doing my leg any harm, this evening's plan was to ride a gentle hour....
which indeed I did... it was so good to feel like I was working hard again, and to work up a sweat... endorphins rule!
The ride was just at a comfortable pace... not pushing it too hard, and in a medium gear...
So it was a pleasant surprise when I logged the time and distance to realise that it was my fastest pace on the turbo yet....
I am always slightly slower on the turbo than on the road.... and so hitting 14mph on the turbo probably equates to about 15.5mph on the road...
I am working on being able to sustain a steady 17mph... as this is a pace that will help me hit my target for Virtruvian of 6hrs... so still work to be done!
Tuesday 12 January 2010
hoorah
just a quarter of an hour on the turbo last night, but felt good afterwards, and flt great this morning...
leg certainly no worse, and arguably a bit better...
Only remaining pain now is on heel strike when running... and that is fading... its now almost bearable to run upon... so I reckon another week of no running to be safe (but instead going swimming and on the turbo), and things should be back to normal....
I hate having these injuries... not only because it stops me training, but also because its makes me sound like a complete and utter wimp on this blog! I ca assure you i'm not... i'm the sort that will cut himself, suck it, and carry on, will hobble through discomfort, keep going when it stings.... but wow, these running injuries have floored me... no chance of me carrying on... I could barely walk last week, let alone run..
Hoepfully, this extended rest, and careful stretching will see the back of these problems, and I can get back to some serious training....
I really really miss getting sweaty!
leg certainly no worse, and arguably a bit better...
Only remaining pain now is on heel strike when running... and that is fading... its now almost bearable to run upon... so I reckon another week of no running to be safe (but instead going swimming and on the turbo), and things should be back to normal....
I hate having these injuries... not only because it stops me training, but also because its makes me sound like a complete and utter wimp on this blog! I ca assure you i'm not... i'm the sort that will cut himself, suck it, and carry on, will hobble through discomfort, keep going when it stings.... but wow, these running injuries have floored me... no chance of me carrying on... I could barely walk last week, let alone run..
Hoepfully, this extended rest, and careful stretching will see the back of these problems, and I can get back to some serious training....
I really really miss getting sweaty!
Sunday 10 January 2010
Swim progress
My first exercise since 28th dec...
I've been struggling with my swimming, so today had been a real result for me... Not only did I manage the 10 lengths of front crawl that eluded me in dec, but after a 30s rest, I managed another 10 lengths... And then after short rest half a dozen more!
I can see the light at the end of the tunnel.... Still a long way to go, but suddenly a 1,900m seems possible using front crawl!
Leg still too sore to run, but swimming sees to be perfectly ok... Might try a short stint on the turbo tomorrow
Sent from my iPhone
Saturday 9 January 2010
too late to back out
I've just posted the entry form and fees for the Vitruvian on 4th September...
hee hee.... gulp..... what the hell am I doing..... :)
hee hee.... gulp..... what the hell am I doing..... :)
recovery continues
Leg still not sorted...
I can now walk without any discomfort at all... in fact I forget that I am injured.... walking up and down the stairs is fine too...
And then I try a little run... even just 2 or 3 paces indoors, and every time my heels strikes the ground, pain shoots up my thigh....
I'm definitely improving.... a week ago I had a pronounced limp... but if I am still suffering this time next week, I think I had better visit the doc...
I'm getting very frustrated not being able to run.... I may well try a gentle swim tomorrow...see if that hurts too!
I can now walk without any discomfort at all... in fact I forget that I am injured.... walking up and down the stairs is fine too...
And then I try a little run... even just 2 or 3 paces indoors, and every time my heels strikes the ground, pain shoots up my thigh....
I'm definitely improving.... a week ago I had a pronounced limp... but if I am still suffering this time next week, I think I had better visit the doc...
I'm getting very frustrated not being able to run.... I may well try a gentle swim tomorrow...see if that hurts too!
Tuesday 5 January 2010
stretching
Its fair to say that my leg is feeling a whole load better today. Not fighting fit, but better.
What i've realised is that two factors need addressing after near on 15 years of limited exercise.
1] My muscles, tendons and ligaments are less flexible than they used to be, and need streching out carefully
2] 20+ years of sitting in an office chair for between 12 and 16 hrs a day has left my posture and muscular frame in a bit of a mess.
Neither of these are terminal, but both need dealing with.... my long list of niggly injuries over the last 3 months can all be attributed to these in one way or another....
So.... here are the stretches and exercises that I am now finding helpful:
1] Dealing with my posture after 'the office chair'
- stretches of my Psoas and Lumborums (look 'em up!)
- lots of core strengthening - focus on hamstrings especially
2] Dealing with my ankles
- Lots of proprioception exercises - buy a balance ball!
3] Leg strengthening
- Quad stretches
- Calf stretches - lots of heel raises
- Achilles sterctches - ditto above
- Hamstring/groin stretches
- Adductor stretches
4] Stick rigidly to the 10% rule - take it easy
5] Balance the hams and quads carefully... bike and run helps... too much of one or the other creates risk
Now this all sounds like a real load of stuff to focus on... but I am not 21... my body isn't as elastic as it used to be, and needs treating a little more carefully.... I am hoping that attention to the above on a daily basis, and combined with careful warm up and down after activity will help ease me back into doing the significant amount of trainign needed to complete a triathlon...
When I have time, at some point i'll explain in detail the stretches etc that I am using as it may help another 40 something who like me has decided to run a triathlon as part of an essential mid life crisis!
What i've realised is that two factors need addressing after near on 15 years of limited exercise.
1] My muscles, tendons and ligaments are less flexible than they used to be, and need streching out carefully
2] 20+ years of sitting in an office chair for between 12 and 16 hrs a day has left my posture and muscular frame in a bit of a mess.
Neither of these are terminal, but both need dealing with.... my long list of niggly injuries over the last 3 months can all be attributed to these in one way or another....
So.... here are the stretches and exercises that I am now finding helpful:
1] Dealing with my posture after 'the office chair'
- stretches of my Psoas and Lumborums (look 'em up!)
- lots of core strengthening - focus on hamstrings especially
2] Dealing with my ankles
- Lots of proprioception exercises - buy a balance ball!
3] Leg strengthening
- Quad stretches
- Calf stretches - lots of heel raises
- Achilles sterctches - ditto above
- Hamstring/groin stretches
- Adductor stretches
4] Stick rigidly to the 10% rule - take it easy
5] Balance the hams and quads carefully... bike and run helps... too much of one or the other creates risk
Now this all sounds like a real load of stuff to focus on... but I am not 21... my body isn't as elastic as it used to be, and needs treating a little more carefully.... I am hoping that attention to the above on a daily basis, and combined with careful warm up and down after activity will help ease me back into doing the significant amount of trainign needed to complete a triathlon...
When I have time, at some point i'll explain in detail the stretches etc that I am using as it may help another 40 something who like me has decided to run a triathlon as part of an essential mid life crisis!
Saturday 2 January 2010
goals
Set myself some new goals for Jan.... not sure how the legs will be, and whether they are realistic or not.... time will tell...
As for the December goals
Run 30 miles in one week
DONE! - Swim 48 lengths non stop
Swim 10 lengths front crawl non stop
DONE! - ride 20Km on a bike non stop at 90 cadence
Failed on the run due to legs, and just plain didn't make the 10 lengths.... will try harder!
As for the December goals
Run 30 miles in one week
DONE! - Swim 48 lengths non stop
Swim 10 lengths front crawl non stop
DONE! - ride 20Km on a bike non stop at 90 cadence
Failed on the run due to legs, and just plain didn't make the 10 lengths.... will try harder!
rest period
I've taken the chance to rest my legs over the new year period.... i've needed to.... my left leg is still uncomfortable.... I feel that it will need at least another weeks rest yet.... my quads and adductor are decidely strained... and it usually hurts when I get up after sitting for any length of time... and every now and then, I get a twinge that is verging on painful.... as well as the odd case of instability where my leg just seems to want to give way.... all in all not great..... i thought that this 'get fit' lark was good for you!
It's really frustrating.... I haven't been able to run properly since the 12th December....
It's really frustrating.... I haven't been able to run properly since the 12th December....
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