Return to single-speed cycling

Back to normal things this week!

Sunday: My first time on the Single Speed bike since Easter. I was reluctant initially to go out on it as it had been a while and I knew I would find it hard work. But I had forgotten how much fun it is to ride and how simple just to pedal, not to have to worry about gears and to know I couldn’t wimp out and change down to a granny gear on the hills. It was tiring and my back was very sore on the outward leg – probably because the set-up is not quite the same as on my summer bike. I had to stop three times to stretch my back but it was fine on the return journey. It was just Alan and myself and I hid behind him, out of what was quite a strong gusty wind, for the whole trip. Because my back was sore we made an unscheduled stop for coffee at the Angel Cafe in Diss and then, with my back all nicely stretched out, did the 10 miles to Goodies for their all-day breakfast.

There was toast as well!

There was toast as well!

Very tasty it was too. The trip back from Goodies is less than 20 miles and we had the wind behind us the whole way so it was a swift return which was just as well considering my legs were tired and the breakfast was sitting rather heavily in my stomach!
(54.8 miles at an ave speed of 16.4 mph, ave HR 139bpm.)

Monday: Norwich Road Runners session – hills (or “pimples” as Wendy calls them) with Wendy.  This was just what I needed as I knew I couldn’t get to the efforts session on Tuesday.  We jogged along to the roundabout on Woodcock Road and then did 1 minute efforts up the hill, with 2 minute recovery jogs back down.  The idea was that your sixth effort is as good as your first, so you have to remember where you got to on the first one and aim for that point on the next five efforts.  Obviously it would be easy to cheat and make very little effort on the first so that the subsequent ones wouldn’t be challenging but I don’t think any of us did that.  We’d only be cheating ourselves after all!  These effort sessions are always strangely fun – hard work but you feel really good when you have done them and hills are something I need to focus on as I can’t keep registering only for races that are flat as a pancake. 
(3.6 miles at ave 10:49 min/mile, ave HR 131 bpm – forgot to use the lap button again to get more meaningful pace and HR data – silly me!)

Tuesday: rest day

Wednesday: 3 mile jog from home in the evening.  Did my usual nice flat route.
(3 miles at ave 10:10 min/mile, ave HR 138 bpm)

Thursday: Norwich Road Runners Evening run.  It was a nice evening for a run and still remarkably warm for the time of year.  I ran with Linda, Sophie and a new lady, Rachel and we decided to do the short route.  We chatted the whole way round and other than the final hill up to Club, I was feeling pretty good.  It would probably be a good idea for me to try and do the 6 mile option from time to time.
(4.4 miles at  ave 9:51 min/mile, ave HR 144 bpm.)

Friday: Rest day

Saturday: Rest day

Weekly Mileage
Cycling: 80.2 miles
Running: 11 miles

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Training and Events (14-20 September 2014)

Sunday

5k East Anglian Air Ambulance Runway Run in the morning.  This felt hard.  I’m not sure why that was – the long run with Linda on Thursday, a rough course over grass with a few inclines and some wind – or whether I was unfairly comparing my time/effort with some of my better Parkruns which are on much easier terrain.  Anyway, my chip time was 26:24 which was a minute inside the bronze standard time that I was aiming for – so job done.  And it was a nice event too with a fabulous goodie bag.

40 miles on the bike with the Dandy Horse guys in the evening.  This was a fun ride and it was good to be able to get out after missing the VCN Club Ride in the morning.  My legs were tired and they complained a bit on the hills but I’m glad I went and I’d probably go again on another occasion if I was unable to get out for the morning ride.  It’s good that there are more and more possibilities for people to get out and ride with a group.

Monday

Rest day.

Tuesday

NRR efforts on the field.  The efforts sessions are always worth going to and provide an effective and fun workout whilst taking up very little of the evening.  This week we had the annual club photo so we were a bit later getting out on the field.  The session was run by Richard High and was a pyramid session.  I am never exactly sure how hard to push myself for the effort bits but I suppose 5k PB pace is probably ideal ie 8 minute/miles.  But really I have to go by feel as I can’t be peeping at my watch whilst running around the field and very soon it will be too dark to see my watch anyway.

Wednesday

Rest day.

Thursday

Long run with Linda and Mark in the evening – 12 miles this week.  I hadn’t been feeling very up for it all day, the weather was warm and I felt a bit slumpy.  Linda said the same.  Once I got started I felt better but this was a hard run.  Mark was good at keeping us to pace (10’30 min/mile) but by 9 miles we were tiring and walked up a few hills in the last mile or so.  But we did do it.  I felt a bit weird though later in the evening  – got up to unload the dishwasher and felt very faint so had to slump back on the sofa.  I don’t think I am great at these distance efforts even when I run them at a nice easy pace.  Next week we are doing 14 miles but are doing the Marriotts Way so at least that will cut out the hills.  After that I think we taper.  I hope so anyway.

Friday

Rest day.  And I needed it!

Saturday

Rest day

Thoughts

It is hard to balance the time spent on cycling and running without worrying that fitness in one is compromising that in another.  At the moment I am focusing on running because of the half-marathon (now less than a month away!) and last week I turned down the opportunity for a nice brisk evening ride with Jess because I didn’t want my legs to be too tired to do the long run.  I did cycle on the Brompton Monday-Friday (59 miles in total) but that was it for cycling other than the Dandy Horse ride on Sunday.

Total mileage

Running 17.8 miles

Cycling 100 miles

Aims for next week

To make sure I get plenty of rest before the long run at the end of the week

Concentrate on running rather than cycling