goals

Review of this year's goals

In my 2009-2010 goals, I listed my goals for this season just gone. How did I do?

  • 25 minute 1500m swim by June 2010 - FAIL. My swimming endurance and technique have improved this year, but that hasn't translated into improved times - just longer distances
  • 45 minute 10km run by June 2010 - FAIL didn't even try this. The running calculator for my HM at the weekend suggests that I could do a 46:07 which is not success.
  • Ironman Switzerland (IMCH) in sub 13 hours - SUCCESS! 12:17, smashed it.
  • New Forest tri in less than 2:30 - no idea how well I'd have done at this! I wouldn't call this success or failure (perhaps failure to try)
  • Bike leg of (flattish) middle distance triathlon in 2:45: I did Bala in 3 hours, which is quite close to this goal; I'm saying this one wasn't a success or failure either

Hmm, that's not great - two FAILs, one SUCCESS and two uncertain outcomes. What can I learn from this? That my goals need to be more relevant. Who cares about a 45min 10k or 25min 1500m swim when you're training for Ironman which is all about endurance, not speed.

I succeeded at my main objective, the sub-13 hour Ironman, and I'm also happy with my sub-1:45 half marathon, not to mention the surprise of smashing the six hour barrier in Bala (I predicted 6:30!), and my new 5K Richmond Park PB, shaving a minute off. My six hour London Duathlon was a triumph of stubbornness. I'm happy with all of my race outcomes (I can't think of a single race where I'm disappointed in my performance), which is surely the true test of . I've had a good year, I'm a bit concerned improving on it will be hard, but I suspect there is so much potential for improvement that I've yet to realise.

2009 - 2010 goals

I know, it's a bit early for goals for next year. But I have no multisport races booked in for the rest of 2009, and expect my first triathlon of 2010 to be in April or May (e.g. Thames Turbo, Sevenoaks sprint). Additionally, my Ironman training plan doesn't start until January, so I'd like things to focus on before that gets into gear.

  • 25 minute 1500m swim by June 2010 - ambitious, but hopefully achievable
  • 45 minute 10km run by June 2010 - doesn't seem much shorter than London Triathlon 10k, but not convinced it was the full 10k
  • Ironman Switzerland (IMCH) in sub 13 hours - not sure how ambitious this is at present!
  • New Forest tri in less than 2:30 - assuming same course
  • Bike leg of (flattish) middle distance triathlon in 2:45

If I was doing London Triathlon in 2010 (which I'm not because it will clash with IMCH, and also I'd be doubtful anyway because the traffic is an epic nightmare) I'd be wanting to hit 2:30. I think I can shave off 20 mins in a year.

So, basically, be faster at everything. What do I need to work on to achieve those?

  • Swim *speed* as well as technique - fitness sessions as well as technique sessions
  • Develop bike legs - at the moment I'm being overtaken by everyone, and seem to only achieve reasonable cadence in low gears
  • More variation in running to get faster - more tempo intervals, cruise intervals, and fartlek

That's training. In addition to training, I'd also like to do the following in the next three months:

  • Maximise comfort in the run - get well-fitted shoes
  • Maximise comfort on the bike - have a bike fitting session

11-17 August: A week in review

Goals for last week:

  • Swim Twice.
  • Do two lots of 30 mins constant running.
  • Do 10-11km long run at the weekend.
  • Book a swimming coach.

Mon: Swam 30 mins
Tue: Ran 30 mins - to Putney Bridge, across, and then back
Wed: Swam 30 mins
Thu: Ran 30 mins - to Putney Bridge, across, and then back
Sat: First consultation session with SwimForTri - one hour in endless pool deconstructing my technique
Sun: Ran 11.5km in one hour in one go (plus 1km warm up beforehand) - very pleased with this result, with 8 weeks to go before my half-marathon, looks like sub 2hr is not a completely insane goal.

So, another pretty successful week!

I'm flying to Australia on Friday night, so not sure how the weekend's long run will happen, but I'll be on holiday, so should have plenty of time for running and swimming

Goals for this week:

  • Swim Twice.
  • Do two lots of 30 mins constant running.
  • Long run in Australia on Sunday or Monday
  • Dedicate some time to thinking about my schedule to include classes (spinning, pilates), and types of training (tempo, interval, easy, etc.) and how to optimise to achieve my goals
  • Pack swim and run kit

A week in review

Goals for last week:

  • Swim Twice.
  • Do two lots of 30 mins constant running.
  • Do 9-10km long run at the weekend.
  • Go to see some of the London Triathlon.

Mon: Swim 30 mins
Tue: Ran 30 mins - to Putney Bridge, across, and then back
Thu: Ran 30 mins - to Barnes Bridge, across, and then back
Fri: Swam 30 mins, then 30 mins gym
Sat: went to see some of the London Triathlon
Sun: Ran 50 mins in one go (10km including warm up) - it really rained on this run, which may have cooled me down and actually improved my performance!

So, a pretty successful week!

Goals for this week:

  • Swim Twice.
  • Do two lots of 30 mins constant running.
  • Do 10-11km long run at the weekend.
  • Book a swimming coach.

I might also do some thinking about whether two 30 mins constant running is the best use of two training sessions - maybe an interval session could replace one of them.

4-10 Aug: A week in review

Goals for last week:

  • Swim Twice.
  • Do two lots of 30 mins constant running.
  • Do 9-10km long run at the weekend.
  • Go to see some of the London Triathlon.

Mon: Swim 30 mins
Tue: Ran 30 mins - to Putney Bridge, across, and then back
Thu: Ran 30 mins - to Barnes Bridge, across, and then back
Fri: Swam 30 mins, then 30 mins gym
Sat: went to see some of the London Triathlon
Sun: Ran 50 mins in one go (10km including warm up) - it really rained on this run, which may have cooled me down and actually improved my performance!

So, a pretty successful week!

Goals for this week:

  • Swim Twice.
  • Do two lots of 30 mins constant running.
  • Do 10-11km long run at the weekend.
  • Book a swimming coach.

I might also do some thinking about whether two 30 mins constant running is the best use of two training sessions - maybe an interval session could replace one of them.

Am I a runner now?

Now I'm doing 30 mins consecutively!

Goals for this week:

  • Swim Twice.
  • Do two lots of 30 mins constant running.
  • Do 9-10km long run at the weekend.
  • Go to see some of the London Triathlon.

From now on I'm going to concentrate on one weekly long run, and leave the other two sessions as easier runs, just focussing on maintaining a reasonable pace that'll let me finish a half-marathon. I'll start worrying about PBs etc. next year.

I will however investigate what runner plans there are to bridge 8 weeks and half marathon, that can do it in 10 weeks...

Syndicate content