Nice Little Burn Up

Opted for a short blast on the two wheel Zwift. 16km, done and dusted. It was a group ride - but everyone goes at it. It wasn't a large field but enough to be grouped, for the first few k's at least. The first sprint on the Richmond UCI course comes at about 4k and I put down some power for a little interval. Not my fastest. Not my slowest. Eased off too much and the group came past leaving me in a solo TT for the rest of the ride - doh!!

I actually quite enjoyed being left stranded and gradually cranked up the power, turning it into a good TT effort. I even managed to catch a few riders on the climbs. All in all a good half hour in the saddle that was over before I knew it.

Not sure how to rejig the weekends training. I need to get my final long run done but Hurricane Dennis is going to put paid to that me thinks.

Wasn't Planning That...

and probably illegal but I did another interval session! Hot on the heals of yesterday's 4x800s. I espied a group workout on the ol' #Zwift with a goodly number of runners booked in - it's always better when there's loads of fellow runners. The deal maker was that it was on the virtual track so there was no sad plodding all alone on the virtual pavements. My legs felt fit for action so I thought, what the heck, where's the harm?

The session was a different format to normal. More informal, with textual instruction rather than the normal rigid interval list and it was time based so we were all putting in the effort - and taking it easy - at the same time.

There was a ten minute warm up before getting down to business. The workout consisted two sets of a 4 minute interval at 10k pace followed by four intervals of a minute at mile pace. I actually found the short efforts too easy at mile pace (at my current mile pace, that is) so edged up the speed a little. Think I could have taken it up a bit more but I didn't want to over do it. Good session. Definitely a recovery day tomorrow. A bit of bike Zwifting me thinks...

Injecting A Bit Of Speed?...

It's all relative. I've got plodding down to a tee so now it's time to try and make the legs go a bit quicker. It's not going to be a quick fix - boom, boom. Tonight I ran four 800m reps off 400m recovery. The pace was 8% quicker than my target Bath HM pace. Not a massive step up but enough. It equates to about 18s quicker over the 800m. I'm going to repeat the session next week, adding an extra rep. Rome wasn't built in a day - and don't I ever know it...

I've Earned A Rest Day

So I managed to get my ass out the door this morning to complete my long run. With storm Kevin or whatever it's called, coming in overnight there's no way I'm venturing out tomorrow so it had to be today.

I'm pleased with the increased distance, 16.8km, but it was hard work. I think Kevin's niece, Ciara, was blowing through early as the section around to Blaisdon and beyond was right into the wind and a bit of a struggle if I'm honest. But I got through the run in one piece and the pace was a tiny fraction faster than last weeks run with an extra 100m ascent to boot, 370m total.

I didn't sit on my backside afterwards though as I had a bit of Zwifting planned with Andre Greipel and the Fight ALS Mega Ride and over 6000 other riders from every corner of the planet, helping raise an equivelent amount for ALS. The ride almost certainly set a new rider participation record for a single ride on Zwift. After the hours ride I'm feeling a little tired...

And That's A Wrap!

All fourteen stages of the Tour de Zwift done and dusted. Seven in the saddle. Seven on the plimsolls. Pleased with my run tonight. It wasn't fast. Fast is beyond me right now. I aimed to start slow and finish above my target half marathon pace - which I did. 5.7km complete.

I'm finally starting to feel like I did twenty - yes, twenty - years ago when I first started running. To all intents and purposes it's like I'm starting over again from scratch and I'm really starting to get into the habit. Scheduling runs, mostly sticking to the schedule or managing to rejig the schedule when things crop up.

Being cajoled into 'running' the Bath Half Marathon has been just the kick up the arse I needed. Just need to set a goal once that's out the way. Maybe the Autumn Forest Half? Never done it. Maybe I should?....

The End Is Nigh...

No, not the Coronavirus, the final stages of the Tour de Zwift. Tonight I finished off the bike tour with the two laps of the virtual Harrogate worlds loop for 28km. I almost dropped down to the single lapper but I stayed strong. Enjoyed it. It's a good course. Lots of steady climbs. Nothing stupid steep but decent enough at 4-7% and 1-2km at a time. It's mostly either up or down. There really isn't much flat. I applied a decent level of effort throughout. Good workout. Up tomorrow or Friday is the final final stage. A 5.7km run on the mini loop on the same virtual Harrogate turf...

Had To Give It A Miss Yesterday...

My legs were sore after my long run. Happily I seem to be recovering a little quicker than of a month or two ago and my legs felt okay today. Maybe not 100% recovered but certainly plenty enough recharged to round out stage 6 of the Tour de Zwift on foot. I didn't manage to get fully warmed up before the off as I was faffing and rushing after getting home from work a little on the tight side. Overall I was happy with the effort.

As Expected...

I found this morning's long run hard going - that's what happens when your easy Zwift ride the day before ends up not being an easy ride. I never learn. As per last weeks run, I got the hill out of the way in the first half - there's always going to be a hill when you live in Longhope. The downhill was much more enjoyable. The short off road section, to avoid having to run on the A40, was less fun. One word, boggy. Might take my chances in the traffic next time....

After that, it was back on road to join up with the second half of last weeks run into Blaisdon and back along Velthouse Lane. I managed to run the Velthouse section 20-30s quicker than last week so, despite it feeling like a plod, things are moving in the right direction - slowly. Plus today's run was almost 3km longer at 14.3km.

Worked Slightly Too Hard...

For the recovery ride it was meant to be. It's always difficult to ride easy when you're part of big group ride, aka stage 6 of the TdZ. I'm aiming for the long run tomorrow so today was meant to be just an easy leg spin but I worked too hard on the climbs and now my legs feel like they've had a work out. I always get caught up chasing the next group down the road... Doh.

More Tired Than I Expected

There was no hesitation in hitting the treadmill tonight for the completion of stage 5 of the TdZ. Once underway the wheels fell off, um er, that should probably read the shoes fell off - the bike stage was yesterday. My legs didn't want to work. The 9.7km of tonight's stage turned into a series of intervals in order to get the job done. By the end my right thigh was feeling tight. Day off tomorrow me thinks and by way of a reward for persevering tonight I made myself a truly wicked pair of cheese and bacon toasties. They were absolutely oozing full with cheese and I'm feeling a bit heavy now but I care not...

Non-active Recovery Yesterday, Bike Session Today

I plumped for the short course Tour de Zwift stage 5 and started steady, middle of the pack. I pushed on a bit on the first little undulation, testing my leg freshness - they weren't feeling fresh. I felt I was working too hard. With the 10ish k stage 5 run planned for tomorrow, I eased off for the rest of the 20k ride. Overall it wasn't a bad session and it's always nice to stay in the same group of riders for most of the ride.

Legs Were A Bit Achy

But I managed to haul myself out into the cool evening for a muddy run through Flaxley Wood with the Longhope Runners. The pace was low and there was lots of slipping and sliding. An ideal recovery run. Up tomorrow is another recovery day with an easy Zwift ride.

Followed Through...

With the swap as I managed to get my ass out the door for the planned 'long' run. It wasn't raining so I wasn't complaining. As expected, it was hard work. I'm beginning to wonder if I can get myself ready for the Bath HM, mid March. There is so little time and I really am a pitiful excuse for a runner. Trying to balance not doing too much too soon and doing enough is a challenge. I'm having to put the fell running on the back burner. I was hoping to make my return soon but I need to focus on long runs on the weekend, inching up the distance week by week for the next four to five weeks. Up tomorrow is a run out with the Longhope runners.

So I Did The Swap...

But it was a difficult decision...

My running legs definitely needed an extra day to recover but on the negative side, the forecast is for rain, much more than the drizzle of today. Hopefully I'll manage to summon the will to head out into the wetness.

Today I complete stage 4 of the TdZ on the bike. I took it very easy on the flat sections but did find myself putting in a bit of effort on the 2k climb at the end of the lap - which we did twice. I didn't go overboard so my legs should be a bit more rested than today and ready for that run tomorrow...