Tri o shimasho!

just-joe

The name of the blog is in Japanese and means "let's do a triathlon!" which is what I have been thinking for ages. At the moment i am living in Japan teaching English, hence the name.

My interest in triathlon was sparked while I was studying in Dublin, by some guys who were starting a triathlon club in college. I was running a fair bit and thought about getting into triathlon a few times but ruled it out because I can't swim well and couldn't afford a bike. I was also serious about judo and was focused on that through college. Moving to Japan, the home of judo, I thought I would continue to be serious about it. I had hoped to find a good club, train regularly, and improve a lot. However I was kinda unlucky. My city has a club but it is small and is mainly junior high school students. I guess it would be like a Japanese man moving to Ireland to do hurling but then ending up in Cavan. So I have been doing some judo but basically replaced with getting out on the roads.

I got back into running and ran a few 10Ks without really training. I bought a bike and started to go for a 20/30/40K ride at the weekends.

Then I started watching ITU and ironman videos on YouTube and was really amazed and excited about what the athletes were doing. I came on here and read some of the chat and some of the training logs, and was really inspired. I said a few times I'd get into swimming and give it a go, but between doing some judo, being happy with just running, and also enjoying Japan, I didn't decide properly I was going to do it until now.

Where I'm at

Swim
My weakest of the three by a ridiculous amount. It will require a serious amount of work if I am to achieve my goal. Up until a few weeks ago I hadn't swam in years and couldn't swim with my head in the water. Got in the pool about 3 weeks ago and have started well, going 4 times each week. I have made small improvements getting used to the water and putting together a basic technique. Swam 50metres in a row on Wednesday. Yahoo! Only 1450m more to go.

It has been nice because a junior swimming club has half of the pool for training, and one of the coaches has been helping me out! Will try to get some proper lessons sometime in the near future.


Bike

Bought a road bike when I moved to Japan in summer 2010, and have really enjoyed gettin into it! I have been out for rides of 100k, 80k once each, 60k a couple of times, and 40/30/less enough times to lose count. I have never really trained for cycling though, just gone out for a spin at the weekend. I probably haven't cycled more than once in a week ever apart from my short commute.

The bike is about to get more difficult though The part of Japan I live in called Niigata, is also known as "snow country". I don't mind the cold or some rain but it's a bit of a different level. There will be massive amounts of snow everywhere which is great for snowboarding, but I won't be outside on the bike from mid December to March-ish. Currently trying to decide on either rollers or a turbo trainer for the winter. If I keep this diary up I may complain about the weather.


Run

Did the Dublin marathon in 2008 as a very inexperienced and unknowlegdeable runner. Finished in 3.57, enjoyed the training, the race and the whole experience; but was left with very sore knees and didn't run for a long while after. Did a few 10Ks here in Japan without too much training. Signed up for a half marathon and 10K this summer and decided to train seriously. Finished the half in 1hr 50 and the 10K in 40 mins, an improvement of 5 mins. Was really happy that proper training actually does work and improves results!

Running will also get a lot more difficult with the snow outside, considering treadmill in the local gym, my school's gymnasium basketball court place, or maybe being really hard and running on the roads after they have been cleared in the morning.


Goals

Main goal: finish at least one Olympic distance triathlon. No aims for time as my swim will be very slow, but hopefully I'll be able to do ok on the bike and run. Mainly want to enjoy training, and finish a real triathlon.

Second goal:Tokyo marathon. I signed up hoping to run with some friends together, but as it is way way oversubscribed they didn't get the chance so I'll just be on my own. I had considered not doing it, but was encouraged to commit by the guys who really wanted to, but didn't get the chance. Added aim, to finish in 3.30. It is February 24th, quite early and long before any triathlon I sign up to (they seem to start around June here) so training from now until then may end up focusing on running.

Other goals:
Become Ironman and ITU World Champion in 2013.

Super long introduction, so thats it! looking forward to getting a real training programme going.

Really hope I keep this up, training through the crazy winter here in Niigata will be really tough but I want to stay active even though it'll freezing, snowy and dark!

Arigato!!

just-joe

Jaysus that's a long post. Anyways training this week so far:

Monday - 5k run, 5 min pace.

Tuesday morning - 8k run, 5 min pace.

Tuesday evening - swim. trying to work on my head position and breathing technique.

Wednesday morning - 10k cycle, 25 mins.

Wedneday evening - 5k run, 5 min pace.

Today - swim.

catweazle

A 1.50 minute 1/2 marathon to a 40 minute 10k is very impressive.

Between you and Zico10 we have a great Asian influence on the site

just-joe

I was planning a bit quicker for the half, but I and a few friends started at the back of the field, which included full, half and 10k runners. Bit of a mistake. Thin roads and very busy, it was really bottle necked, so we just took it easy for the first while, resulting in the first 5k taking 30ish mins. If I do another one I think I'd aim for 1hr40 or so!

pgibbo

Try to get some lessons if you can for the swimming. They'll make a huge difference. ALternatively, have a look for a Masters Swimming Club. AFAIK they're quite popular in Japan.

I think a turbo would be a better investment than rollers but that's just my opinion.

Nice to have some skiing/boarding on tap for the winter!!! :cool:

Try Shotokan if there are no Judo clubs

shotgunmcos

今日は

Cool, great to have your log aboard. I miss Japan sometimes. Used to be based in Osaka and worked in Nara. Hokkaido was a regular haul for snowboarding...

I'll follow the log with interest.

頑張れ

Dory Dory

Very best of luck to you. My background is in swimming, so I am always impressed when adults take the plunge and learn to swim - it's a much easier task as youngin'.

just-joe

Training last week:

Friday 16th
bike - 13.67kms, 29.46, av pace 2.11
run - 8kms - 39.11, av pace 4.54

Saturday 17th - 13.43km, 30.07, av pace 2.15

Missed a long run on Sunday which was dissappointing, but I started the week well:

Monday 19th
Run - 5kms, 24.34, av pace 4.54
Swim - again not really counting but felt like a good session. googled around, and I'm doing a few drills to focus on breathing, kicking, and stroke technique. maybe did about 300m altogether? need to get a proper plan for some drills.

just-joe

Thanks for the tips and kind words everyone!

pgibbo, I was wondering about either a turbo or rollers. why do ya think rollers would be better?

Shotgun-san, konnichiwa! I still haven't been to Nara but it is high on the list! I haven't made it to Hokkaido for snowboarding either, with the cost, but maybe this winter... なら　も　ほっかいどう　も　　いきたい！

zehi, ganbarimasho!

pgibbo

I said I thought a turbo would be a better investment. I'd opt for a turbo over rollers.

just-joe

pgibbo wrote: »

I said I thought a turbo would be a better investment. I'd opt for a turbo over rollers.

Ah sorry! And sorry to ask again, but why do ya think a turbo would be better? I'm leaning towards turbo, seems like it would be better for building strength.

pgibbo

Ì've never used rollers and from what I've heard you have to be very focused on them as it's easy to come off them. That would mean that during recovery after work intervals you'd have to be very careful. I don't know anyone that trains on rollers. That's not saying they're any worse or better but the turbo seems to be the norm.

A colleague was at a class last week where everyone bar 2 people were on turbo trainers. The other 2 were on rollers. One of them took a tumble reaching for a water bottle towards the end of what was a tough class.

AFAIK, there are variable restistance rollers available. Most decent turbos do this via a lever or digital display. Not sure how common it is with rollers.

BennyMul

Hey good luck with the endeavour.

personally I agree with pgibbo, the turbo is the more allround option for indoor training, some of the intervals are quite difficult on the rollers.
I have both and find I only use the rollers for early winter rides where I just want to concentrate on pedalling at high rpms, or an easy spin where im too lazy to put the bike on the turbo.
but anything where i have to concentrate on an effort I opt for the turbo,

just-joe

Thanks a lot for the tips! Rollers look kinda fun, but I don't fancy falling off them! Rollers it is then..

just-joe

Tuesday 20th November

Run - 10kms, 50:30, av pace 5:03.

Plan was run in the morning and swim in the evening. Missed the run in the morning, so I did it in the evening and skipped the swim. Still learning the silly lessons like ya need to get to bed early to get up early!

I really want to go swimming now though so it'd good to feel motivated!

just-joe

Wednesday 21st November

Really happy I managed to train today despite having a business trip thing which meant getting a train at 7.00am and getting back at 7.30pm.

Cycle - 14.14kms, 34:39, av pace 2:29

Run - 5kms, 24:29, av pace 4:53

Later start tomorrow, so if I can manage to get up at 5am again I should be able to get a longer cycle in. Bookah!

just-joe

Friday 23rd Nov - run - 8.94kms, 44:39, 5:00 av pace

Went out for a 10k morning run after staying over at a "let's watch all of the lord of the rings in a row" get-together. Not a great precursor to a morning run, added to a very hilly area meant I finished up with just under 10k and felt fairly terrible.

Sat 24th Nov - run - 18.07kms, 1:34:05, 5:12 av pace

Long run on Saturday morning, kept the pace even and felt great throughout. I'm following Hal Higdon"s Intermediate 1 marathon plan and it has been treating me well so far. If anyone has any opinions/advice on that plan I'd welcome it.

Sun 25th - cycle - 30.66kms, 1:13:23, 2:24 av pace

Kinda long cycle. Really nice weather, I'm surprised I'm still getting outside and it's almost December. It's not cold on the bike at all. Got up late though and I'm busy from 12 so I couldn't go really far. I'll hopefully go for at least one long cycle of 50 or 60kms before the first snow falls.

catweazle

just-joe wrote: »

Long run on Saturday morning, kept the pace even and felt great throughout. I'm following Hal Higdon"s Intermediate 1 marathon plan and it has been treating me well so far. If anyone has any opinions/advice on that plan I'd welcome it.

I did the Intermediate 2 for my first Marathon, while I found towards the end that I had gained great stamina, the lack of miles at race pace bit me in the ass around the 18 mile mark on the day and I buckled mightily.

The saturday faster runs I would perhaps do them at race pace if I ever did that plan again or I would do the longer mid week runs at planned race pace.

Seek out Jackybacks plan perhaps if you still have time, its a great plan for a 3:30 marathon

just-joe

catweazle wrote: »

I did the Intermediate 2 for my first Marathon, while I found towards the end that I had gained great stamina, the lack of miles at race pace bit me in the ass around the 18 mile mark on the day and I buckled mightily.

The saturday faster runs I would perhaps do them at race pace if I ever did that plan again or I would do the longer mid week runs at planned race pace.

Seek out Jackybacks plan perhaps if you still have time, its a great plan for a 3:30 marathon

Yeah, there isn't that much race pace, it seems like stepping up to long distance at race pace only on race day would be difficult? In the guidelines it says its ok to run the last third (or quarter?) of the long run at pace, but only every fourth week. Which still isn't very much. I'll have a search for Jackybacks plan then!

just-joe

Monday 26th Nov
Morning - run 5k
Evening - swim. Doing some drills and swam 50m in a row 4 or 5 times. I want to go for 75m but I can't manage it! When I have been swimming, when I do two strokes a breath it's too fast, but 4 strokes a breath isn't enough. So I'm going to try to slow down my two strokes a breathe and relax more. Not that I can do it properly, but I find it more difficult to keep a good head position when doing 2 strokes as opposed to four. I lift it out all the time. So again I need to relax and concentrate on keeping my head in the water!

Tue 27th Nov
Crazy storm outside so I couldn't run in the morning, so I ran in the evening instead cancelling out the evening swim. Went quite well though 10k in 45 mins.

Wed 28th Nov
Morning - 15k cycle
Evening - 5k run


Left my phone at school so I haven't written the pace and exact distance but yeah, training is ok so far this week!

couerdelion

just-joe wrote: »

When I have been swimming, when I do two strokes a breath it's too fast, but 4 strokes a breath isn't enough.

Have you tried breathing every 3 strokes to alternate sides? It'll balance your stroke whilst training and stop you becoming one sided. There may be occasions in a race where waves are hitting you in the face if you breathe to the right and if that's all you've practiced it could be a long swim.

just-joe

couerdelion wrote: »

Have you tried breathing every 3 strokes to alternate sides? It'll balance your stroke whilst training and stop you becoming one sided. There may be occasions in a race where waves are hitting you in the face if you breathe to the right and if that's all you've practiced it could be a long swim.

Yes, I have been trying breathing every 3! I liked it at the start, but my breathing on the left side wasn't as good. Also a friend and the swimming coach said i should concentrate on doing just one side, practicing both right and left. But that maybe cos they are swimmers and not triathletes.

Is it worth practicing on just one side to get used to it? Or should I just practice 3 stroke breathing all the time?

Tonight I was trying 2, 3 and 4, I feel ok over just 25 metres with each of them, and notice the difference when I keep my head in the water. Swimming 50 metres is stretching it a bit. I thought I'd give 75m a go tonight, but no way! I'm trying to relax and slow down, but it's not working so far...

just-joe

Thursday 29th Nov

Morning - cycle 14ish kms. Went out for a quick loop I've been doing recently. Felt good going out and quite quick, speed was above 30kms/hr most of the time. On the way back I realised it was probably the wind though, really strong headwind coming back and staying at 15-20kms/hr was tough. Felt like it worked the legs out well. I want to go a bit slower and a bit further, but I can't manage to get up earlier than 6! So I've just been going for the same quick loop.

pgibbo

Personally I think every 3 is worth sticking with. Alternatively do alternate 25s - 25 to the left and 25 to the right.

If you find it hard breathing every 3, stop and compose yourself for a few breaths at the wall and go again. Remember to exhale. Also, have a look at bubble-bubble-breathe on the swim smooth site.

just-joe

Friday 30th November

Run
As I was going away for the weekend I moved the week's long run forwards to Friday. 20k in 1:48.:35. I waited for ages for it to stop raining, and when it finally did, I went out. It started drizzling at 2km which was fine, no problem at all. Then it started raining at around 12kms. Then it started raining heavily at aroun 16kms. When I finished I was fairly soaked! Luckily it didn't start pouring though, so that wasn't too bad. I was fairly glad I did an out and back rather than a loop though, as I may have quit if I was on a short loop.

This time I didn't drink anything for a few hours beforehand, and didn't drink anything until 10kms. No unwanted stops, so everything felt perfect. Up until now I was stopping to walk a little every 3k, but this time I decided to stop every 5. Added to that, I made sure not to check my iphone for the pace and distance all the time, so I enjoyed the run much more cos of that, and it went quick. I didn't push the pace at all, conversational (with myself to check..) was ok the whole run, but I feel as if I should run slower for the long runs. but with the weather I didn't want to slow down much more!

Saturday 1st and Sunday 2nd December - absolutely nothing
I was away for the weekend in Tokyo, so long bike ride was gone straight away. I brought running gear with me, thinking of doing the 10k planned for Friday on Sunday, to complete the planned mileage for the week. Didn't manage to get up early enough though so that didn't happen either.

Monday 3rd December
Back late last night, couldn't get up early this morning, so I didn't run. Before now if I missed I run I'd do it that evening, but I don't want to keep missing swim sessions so I did the swim. I'd say I did about 500m altogether with different drills and just practicing in general. Still no great improvement, but it does feel better everytime.

Dory Dory

Nice work on that 20k run, especially pushing out the intermittent walks - that's the way you'll improve, by pushing out your boundaries with each session. Regarding your breathing for swimming, I agree with the lads - try to keep working on the every 3 breaths in practice (in a race the 3 breaths can go out the window, other than to check where your competitors are, if you so desire), or breathe to one side one length, the other side the next length. As the fellas said, breathing both sides in practice will help keep your stroke balanced and symmetrical. Keep up the good work, and before you know it you'll be breathing to both sides without even giving it a thought.

just-joe

Tuesday 4th Dec
Morning - run - 8k, 46:12
Evening - swim

Wednesday 5th Dec
Morning - cycle - 14.35k, 37:21
Evening - run - 6.5k, 34:45

most windy consitions i've ever cycled in, really tough on the way back and lots of hail in the face. was definitely awake after that.

Thursday 6th Dec
nothing

Friday 7th Dec
afternoon run - 11k.5k, 56:05

Saturday 8th Dec
long run - about 21kms in about 2hours.

When checking my marathon mileage plan I realised I was actually a week behind, not a week ahead as I had thought. so I moved from a rest week to the next week, which was fine as I didn't do all my mileage last week. so wednesday, friday and the long run were a little bit longer than initially scheduled.

Friday and Saturday were the toughest weather I have ever ran in. Friday was very windy and some heavy rainfall, not too bad except for feet a bit wet.

Saturday was even worse with hail and sleet and super strong winds at times (apparently 60k an hour, some small japanese people were getting blown around a bit). I was almost properly decked out with full rain gear over a tracksuit, ski gloves, and plastic bags on my feet which worked for a while but ended up breaking so i had cold wet feet again. still battled on and did almost what i planned. i was running loops of 5k each which pass by my apartment. I had planned to go to 23k but when I got to 20 and passed by my place, I set off to do 1.5 out and back but got to 500m and was like **** this cos snow was starting, so i ended up with 21k. Lots of snow now so cycling outside is finished for the time bein. Time to get a turbo trainer!

Sunday
went for a swim, was really nice as it was almost empty. did some kicking drills and otherwise just tried to think about my head position, feels better but still getting tired so I'm obviously making some mistakes. Swam 75m in a row so that was cool.

I've definitely gotten better since the start, but Ineed to sort out my problems otherwise I won't get a proper swim technique. Going home for christmas so I'm gonna try to get some lessons while I'm back, then if possible find a coached session here. There is no club at the pool I'm at, but there may be one at another pool not too far away.

So this week I managed:
3 swims
4 runs
1 cycle

I don't have a turbo trainer now, and i'll probably leave it til after i come back to japan in the new year. so i will try to turn this to a plus and swim 5 times this week plus the run schedule.

just-joe

Long overdue post, training was going well until coming home for xmas, since then it has been all over the place/not happening. Want to write something quickly before I forget it all.

From memory:

I swam 5 days in a row just before leaving Japan.

Finished a week of running at 60k with a long run of 24 which felt great.

Ran a 5k yesterday St. Stephen's Day, Cavan Christmas Dash. Finished in 19.40 very happy, may have been quicker except for lack of training, starting too fast, as well as becoming reacquainted with guinness over the last few days.

Real training may not resume until back into normal life, but I want/need to do one long run while I'm here to keep up with the scheduled long run distance.

just-joe

First real training since before christmas today. Being on holiday and back at home didn't make for good training, and although I ran a bit here and there I finally feel like I'm back in a routine today.

The break has left a big gap in preparation for the Tokyo marathon. I haven't ran further than 10k since Dec 20th and that isn't cool. Figuring out a plan to get ready for it, hopefully I can still manage to get through it!

Looking at the Japan tri calendar now too. The entries are opening for a few races, and I'm thinking of the Yokohama triathlon.

It is a big commitment financially, so I am wondering whether:

(a) I will be able to swim 1500m by then and
(b) would it be completely embarassing to finish last at quite a famous race.

It is quite early, May 11th, but maybe that is enough time to train?!

Anyways training for today was:

morning - run 6.5k, 35 mins. felt good.
evening - swim - very lazy first swim but technique felt ok. swam 50m 10 or so times.

Looking forward to keepin on this routine!

just-joe

Morning run - 8.5k, 47 mins

No problems with the run, have been really lucky with the weather as there is almost no snow in sight.

Looking forward to going for a long run at the weekend!

Swimming pool is closed on Wednesday evening, and still no turbo trainer so I'm taking it easy instead.

just-joe

Thursday 17th January
Evening swim, can manage 50m in a row no problem now woohoo! Still terrible but happy with the improvement.

Friday 18th Jan
Ran 11 and then went straight to the swimming pool. This was nice as I was really warmed up but not tired, and I had also eaten before which made a change from being hungry after work and going straight for a swim. The last couple of swims I have just swam 50m reps without any drills, just trying to think about what I'm doing. That was nice but drills exist for a reason so I'll get back into them soon. I still need to find lessons as doing it by myself just isn't as good.

Saturday 19th
Played some basketball with junior high school kids and realised that (a) basketball is a good workout and (b) its not boring at all and is actually quite fun.

Sunday 20th Jan
Long run - 26.08kms, 2:08:48
First long run in too long. I was worried about how it would go after such a long break but it went well. I really feel like I'm back on track for running Tokyo Marathon now. Tried to keep the walking breaks to each 5k, drank first at 10k and drank each 5k after that, 500ml altogether. Seems to work for that distance and the current temperature so hopefully I can hold on to that formula as getting it right has been hard in the past.

just-joe

Monday 21st Jan
Short 5k run on tired legs after long run on Sunday.

Tuesday 22nd Jan
I was away at a conference Monday and Tuesday and didn't manage anything as I was too tired from conferencing/partying to get up on Tuesday morning, and didn't get back til late.

Wednesday 23rd Jan
Up at 5.30am to get an 8k run in. There has been no snow at all lately so I am feeling super lucky and happy about that!
I have begun to dislike Wednesdays a bit as the pool is closed for club swimming. There is another pool in the town but it's currently an ice rink so I'm looking forward to it melting back into a pool!

Currently considering whether it is possible to swim 1500m by May 12th for Yokohama Triathlon.

just-joe

Thursday 24th Jan

Morning - run 6.5k, 35:20. I have improved at the getting up early game, it feels like this is more connected to it being warmer than effective bed times. I would like to run some of the weekday runs a bit quicker but I don't think I could manage it just after getting out of bed.

Evening - swim. Either I made a bit of a breakthrough today or else I just tried harder. But today I had a really good swim. I went in with the goal of doing some drills, and 100m twice. In the end I managed:

warm-up 25m x 6 (2 left breathing, 2 right breathing, 2 bilateral.
50m x 2 (breathing right)
100m x 2 (breathing right)
25 x 6 (2 each of kicking normal, left and right. and swim back with kickboard between legs)

I thought I'd be tired but was absolutely fine. So I kept going, and did
100m x 4



This is by far the most I've swam in a session and was really surprised and happy! I timed my last one and I'm fairly sure it was 2:30. Although I could be wrong as I am short-sighted and don't have vision correcting goggles, lol! That's probably super slow but I'm kinda chuffed anyway!

Dory Dory

Well done on your swimming!!

just-joe

Cheers DoryDory!

I look at the other logs and see how pathetic I still am though so it's good motivation!;)

Friday 25th Jan
Morning - 10k run, 54:14. Planned to go for 12 or 13k but got caught in a storm and got asbolutely soaked. For some reason I have a habit of ignoring the forecast and not putting on rainproof bottoms. Having said that waterproof jackets eventually let water through, and sealskinz too. It's hard to know how much is rainwater and how much is sweat on your feet, but as the shoe is soaked and carrying water you're getting soaked anyway. I'm not sure if I'd recommend sealskinz above plastic bags on your feet.

Afternoon swim - same set as yday pretty much, but I managed 150m first time ever which was cool! Felt like I could go further which is probably a good sign. Although I don't want to get carried away on distance, forget about technique and develop bad habits. So I'm gonna try not to spend every swim session chasing distance. If I can.

just-joe

Sat 26th Jan
Was planning a run but due to absolutely ridiculous weather I put it off til Sunday and did a swim instead. Mainly the same few drills and 4x100m, finished with 200m which was cool. My breathing off the right is now much better than left or bilateral, so I'll have to try not to rely on it and practice the others more.

Sunday 27th Jan
Long run - 30kms, 2:45
Lots of snow yesterday but nice weather this afternoon. When the sun was out from behind the clouds, all the snow made everything white and quite bright. SO I brought some sunglasses and they were perfect for it.
Tried to go out slower and kinda managed, averaging 5:30 pace, but maybe even slower than this would have been better, to get more time on my feet. I walked for a min or two every 6kms, and expected the intervals to get longer, but actually they got shorter (althought a bit more painful) as it went on as I relaxed more and stopped watching the clock.

Was planning to do absoluely nothing afterwards but ended up going to the pool with a friend. This was probably good as I feel a lot more loose and less achy now.

Only one more long run then time to taper for Tokyo!

Izoard

Nice to get a 30km run under your belt - all the best for the marathon!

just-joe

Yup I needed it a lot! Cheers!

just-joe

Monday Jan 28th
Day of rest, felt quite lazy but my legs were a bit sore to do anything about it.

Tuesday Jan 29th
Morning - run, 6.51k, 37:36.
Back to really nice weather and hopefully it stays this way. Clear roads and no wind rain or snow, no complaints! Legs feeling fine too.

Evening - swim
warmed up with 50m x 3, then did kicking and catch up drills 50m each. tried swimming with just fists as i read a couple of places it will give you more of a feel for the water. it made me feel very strange and like i was sinking. Have to keep trying with that one. Then I did 4 x 100m and 2x 200m which all felt great!

just-joe

Wed 30th Jan
Run - 11.74 kms, 1:04.
Blessed with snowless weather this week. Got out early and got this done before work, very happy.

Thur 31st Jan
Run - 6.31kms, 35:40
Swim - doing the same kind of warm-up/couple of drills/swim 100m reps. Which is ok and quite enjoyable but I still need to focus more on technique, and also make a plan for each session, rather than just hopping into the pool with no goal. I have increased the distance to 1000m or so, so that feels good.

Friday 1st Feb
Run - 10kms, 53:38
Finally decided about getting a gps/hrm, went for the garmin 310xt and used it for the first time on Friday. Didn't use hrm just the gps, but it was really nice to not carry the phone around, and have it all there on the wrist. Don't really have a clue how to use it so that's on the list of things to do now too.
Swim - about 1000m.
After watching a few youtube vids I have been trying to get each shoulder out of the water as I reach for a new stroke. And also trying to make the stroke longer, instead of going half way on the pull. I can do 200m no problem and feel like I could manage longer. The 400m TT thread has given me a new goal!

Saturday 2nd
Snowboarding - not really training but if a sport was invented adding snowboarding to triathlon I would definitely sign up for a race.

just-joe

Sunday 3rd Jan
Long run - 32kms, 3:03:36.
Two loops of 14k and 4k extra. Was a tiny bit stiff after snowboarding but no problems at all. Went out with only two tshirts and when the wind started blowing it was very cold. SO after the first loop got a jacket and then it was fine. I'm not sure if I drank before going out, or if I started to drink at 5k (and every 5 after), but I stopped 3 times for the bathroom. Maybe the low temperature and low sweat rate has something to do with it. So I think I'll wait until 10k to drink when it comes to the marathon. On the other hand better to stop for the bathroom than get dehydrated. Lack of energy gel meant I had two snickers bars and this kind of energy jelly, which was fine. I'll try to take a gel on a run before the marathon though cos it is prob better than chocolate. Threw two faster Ks (4:45) for the 22nd and 23rd K to see how it would feel, and it was fine.

So overall a god run, nice confidence boost. Lack of having ran a longer distance at pace makes me a bit nervous but I'll try to get a medium long pace run in before race day, and hopefully it'll be ok. As for race pace I think I'll aim for 5 min Ks at the start, and if possible step it up to 4:45/4:30 if I have it in me for the second half. See how we go.

Took the garmin with me and it made all these graphs and numbers and stuff.
http://connect.garmin.com/activity/268927237

just-joe

Monday 4th January
Evening - swim
150m warm-up with 50m breathing left, right and bilateral. Right is so much better than left, I regret not sticking to left all along. I'll have to do a breathing left only session or week to get the feeling for it. Then some drills. Then 3 x 100m, 200m, 3 x 100m, 200m


Tuesday 5th January
Morning - run - 7k
I didn't think I would but I have recovered well from the long runs. Walking or cycling immediately after, and then a few hours later again, seems to help. So the first run back after the long run has been going well. It is great to because doing 7k after the long run at the weekend is a piece of cake.

Evening - same swim session.
I should be doing more drills or technique but don't have much direction. I have been too busy/lazy to find lessons so I'll have to get to it sometime soon.

just-joe

Wednesday 6th Jan
12 morning run, perfect weather, no complaints!

Thursday 7th Jan
Slept in too late to run this morning, but I enjoyed not running almost as much as I enjoy running.

Swim - 1000m. 1 x 100m, 3 x 200m, 1 x 300m. First time to step up to 300m in a row! Felt tough and technique faded a bit, but not too bad. I'm fairly bad the whole way through! Well up for giving 400m a crack sometime soon.

just-joe

I can't see how to edit my own posts up there, to change the dates.

Anyways haven't updated this in ages mostly cos I haven't had much good to write down. I was running and swimming on schedule til last last weekend, when between laziness and a massive amount of snow I didn't get my long run done. Struggled to get out last week with more snow and below freezing temperatures. Finally got out last wednesday I think and then have been ok since.

I wanted to do another 20ishK but as Tokyo Marathon is this weekend, it was too close to do a long run last weekend. I did just 12k on Sunday, will go out a couple of times this week, but nothing big. Hopefully less is more and I'll be fully recovered for running 42k on Sunday!

I'll write a quick report after, and hopefully start taking more care of this log, and get back to a more even training schedule, with some cycling!

pgibbo

Best of luck!

catweazle

just-joe wrote: »

I'll write a quick report after!

A longer one would be preferred!

Good luck with the race

just-joe

Thanks pgibbo, thanks catweazle!

Quick jog today, no iphone no watch just enjoyed running for about 25-30 mins. Glad to say my legs feel ok this week.