Jog On...

22/10/12 - Rest Day 23/10/12 - Rest Day 24/10/12 - Rest Day 25/10/12 - Rest Day 26/10/12 - Free Run I'm a day behind on the recovery run, after the weekend half marathon. I had sore hip flexes which I think are down to my lacking core stability, so the aim of this session was just to get out, do a quick run and get home. It was chilly too, so winter running is definitely here! This is the 2nd time I've been out in the dark in Lamphey and I happy to say it wasnt as scary as the first time and my mind didnt play to many tricks on me. A few russels on leaves did make me up my pace but apart from that all good. I'm sure there may have been a few heart rate spikes as I jumped a few times but I couldn't find my HR monitor so I can just I was man enough not to be scared! This above photo looks like I was out in extreme cold condition.. well I was.. at least 8'c or am I robbing a bank... I'm not quite sure. Session Details Duration 00 33.53 Dista

08/10/12 - Rest Day 09/10/12 - Rest Day 10/10/12 - Rest Day 11/10/12 - Swim Session Its been ages since I've done a training session in the pool, so I was looking forward to it. As we were away I managed to find a pool close to the outlaws house which was pretty easy to get to and it was clean! The session was a late one 9pm till 10pm, so I was going to be up all night after the workout so late as I'm not a fan of training after 8pm as it takes so long for my body to shut down. It was the first session from the internal combustion of the off road race on the weekend, I was now back walking properly so I was ready to get back out training.  I decided to keep the session simple and do a basic pyramid, it was a tough one but I really enjoyed and definitely felt it in the shoulders. Once we have sorted out our house move I'll be looking to joint the sports centre with a pool The pyramid was: 100, 200, 300, 400, 400, 300, 200, 100 = 2000 meters Session

01/10/12 - House Move 02/10/12 - House Move 02/10/12 - Rest Day 03/10/12 - Free Run New shoes so I used this to break them in. There new off road shoes (Salomon Speedcross 3), I really wanted a high colour pair but all I could find in my size were borring black so I just went with them. As I only had 30 minutes today to run, I got a hardish session in, I put the treadmill on incline 12% and ran at a 8 minute mile pace. I did this for 10 minutes on 10 minutes flat and then the final 10 minutes at 12% incline again. I'm not sure if this was a good idea doing such an intense session, but my legs felt nice and strong. I was beating everything the treadmill was throwing at me, I really enjoyed the session and I think I'll start adding cheeky inclines into the run sessions over the winter went I cant get out in the mud. On another plus note, my shoes fit like a glove! Roll on Saturdays race, I'm sure they wont be this clean for long. Session Details Duration 0

24/09/12 - Rest Day 25/09/12 - Free Run After a great days racing on Sunday, my legs felt great and I was keen to get a hard run in and as it was hammering down outside the treadmill was the only option. I cranked the treadmill to 8.6 minute mile pace and got in the zone quickly and disappeared into the run. Its great when this happens as you forget the timer is on, you dont care how far you've gone and you can run for miles. When I eventually looked at the clock I had been running for 40 minutes, and considering this was a lunch time run I only had 5 minutes left. I felt strong in the legs so I decided the take it to maximum session, and did the last 4 minutes and 4.5 minute mile pace. This was great fun, the treadmill at the gym has never had such a stressful time. I bet it was greatful for me to get off and back to my desk. I'm not sure when I'll get time again this week to train down to the house move.. BOOO! Session Details Duration 00 45 00 Dista

This was a no support group (wife & son) race as the team were left in a bed as it was another early start, I didn't get a chance to pre register the day before down to sorting out our new house purchase. I ate my breakfast, and sneaked out the house not to walk the sleeping household. Another PB on this course was on today as its the first time I've competed at Tuska, I've only heard good things about it so I was really looking forward to racing. I was praying for a calm sea, as this was a sea swim race and Porthcawl is known for is swell and surf! GULP! I managed to park up with no problems and now I could concentrate on registration and transition setup. This time I remembered all my kit, no going around last minute asking for "can I borrow or have you got a spare" my race had all my concentration. I was relatively quick setting up my station and I even had time to chat to a few of the Celtic Tri racers and a last minute toilet stop. Wetsuit o