Jog On...

07/05/12 - Rest Day 08/05/12 - 5km Time Trial (Swansea Bay) I missed out on the this race last year as it clashed with another race, so I was keen to race it this year. My PB was 21:21 last time so I wanted to know how far forwards or backwards I've come. Thankfully I've moved forward and I posted a 20:49. I was very please but I did run out of juice for the last 300 meters, I probably went out that little bit to fast, but I know where I need to work. Considering all my training for the half Ironman has been endurance based I wanted to know how my body took to a speed session. I was really happy with my time in this speed race, I averaged out at 6 and half minute miles and I'm surprised my legs worked that quick since the type of training I have been doing, I even managed to get a best pace of 5.23 minute mile pace, but I wasn't going that quick for long. The big dip in the middle was the turn point, so I needed to slow down to get around the cones. This is...

09/04/12 - Rest Day 10/04/12 - Free Run (Treadmill) A simple 75 minute run in T3/T4, my legs felt great after a few days off since the long ride on Saturday. The pace for the session was only at 08.57 minute mile pace, which is a bit slow, I know I can do 7 minute mile pace for a half marathon but should I be training harder and be working in T5 most of my sessions, the joys of training in T3/T4 is that I'm not to tired to train the following day. I'm trying to follow my plan to the letter, so fingers crossed come race day I'm in perfect shape and get the best time possible. I tried my hardest to keep in the T3 zone for the run, but for the last 10 minutes, I went off piste and pushed myself and tipped into T4. It was a good feeling knowing I've got power left in the tank after an hours run, just hope the power is there after 50 minutes of swimming and 3 hours of biking. Session Details Duration 01 15 00 Distance 8.35 Miles Max HR 177 BPM Average HR 155 B...

  If you haven't purchased any compression gear this year, then look no further than Compressport UK, they are the only compression gear you need. Thank you Tim at Compressport for sending me some compression calf guards and some quad recovery to assist me with my sporting events most important the recovery of these races. I have been given the ultra silicon (US) compression calf guards and I have used them for both racing and recovery. The US have little silicon beads just above the lower grey band to help with the stress repartition on the base of the leg (when running). You feel the compression 360 degrees around the calf, there are no panels of material that are stitched together so you don't feel and uncomfortable seem digging into your muscles while you train/race/recover. There isn't compression on the grey cuffs these are purely for comfort and they aren't to tight which stops the blood flowing to your foot which could make them swell and make it really uncom...