I was close to throwing my toys out the pram this week. After last week’s buggerance of some back spasms, this week I have picked up the smallest of smallest colds. If I wasn’t an athlete I wouldn’t have even realised at the beginning of the week that there was anything wrong and even now it’s only the smallest feeling in my nose and throat – it’s quite pathetic really but boy does it make a difference!
So to that end training this week has been nothing short of disappointed and I have had to adjust accordingly. However I do think I have learnt from my experience last year and did the right thing in dropping the sessions down a notch or two and trying to ride it out. Because of that (fingers crossed) it hasn’t turned into anything more heavy and I should recover in no time.
The good news is that I ended on a high with yesterday’s interval session (even though it wasn’t the session I wanted to do) and the back spasms have settled.
Here is how the week went:-
Sunday – because of Fridays back problems I couldn’t row but felt well enough to do something and mobilise it so opted for a 55 min UT2/1 run along the seafront. Really enjoyed it and was fantastic to get out with my back unscathed.
Monday – I was back to work after 3 weeks Christmas leave and back to getting up at 0500. So naturally I felt tired and the cold was lingering, but at this point I didn’t know. Went for a 30 min UT1 run at lunch time having lifted weights at 0700. Decide in the late afternoon my back was fine and wanted to test it out on the erg so decided on some 750m race pace pieces with 3 min rests. The warm up was bizarre and it was here I realised how heavy and aching my legs were and how high my H/R was – should have stopped but live and learn as you do I set up for the first set. Half way in attempting to hold 1.35’s did I realise that I was actually pulling for survival and it was fully AN with my H/R through the roof rather than race pace.
Started the second set, survived and fell across the line, threw the handle down in disgust, got up and cooled down on a cross trainer whilst decided on my options. Session officially over and I feel like crap now!
Probably shouldn’t have gone for 3 sessions today and my quads have severe DOMS (from running) I can’t walk down the stairs with out yelping!
Tuesday – Confirmed with myself I have the world’s smallest sniffle but it is affecting my H/R massively and I feel pretty tired. So went for 15k UT2 split into 3x5k. That lasted all of 2 mins as on the first set my UT2 pace became UT1 and then AT! Took a long rest in between and just did another 5k HR capped rather than split dictated – had to cover the screen up in case anyone looked over to see what I was pulling – not that they would know – I have such an ego I hate it!
Wednesday – So really disappointed with the past few days I ‘manned up’ and told myself to do strict HR capped UT2 work. 2x5k at slugs pace.
Thursday – went for 10k again this time in one and again HR capped. This time an improvement and went snail’s pace.
Friday – Did some early morning weight training and then went home at lunch time for an hours sleep before training. Feeling more with it I really wanted and had planned to do some race pace work after Monday’s frustration and want to know where I am. Decided it wouldn’t be realistic or sensible to push it to much so decided on some more sensible but upbeat intervals. Scanned my diary and re visited the 8 x 500m with 90 secs rest. Was pleasantly surprised as I set off on my 1.37’s target from last time that all sets came in slightly under target and the end HR was less then when I did these 4 weeks ago. I was pleased as it was only TR sort of work never sprinted or pulled big starts, just went for consistency and was fully in control rating around 28/29 and recovered well in-between sets. Great!
All in all considering what a crap week it’s been I was delighted with the intervals yesterday. Especially as it was controlled and quicker with a lower HR rate than before. I am resting now for 2 days and hope the pathetic sniffle doesn’t develop into anything more.
I still haven’t actually recovered from running on Sunday and Monday and my legs still have soreness in them, especially the quads. This evening i am heading down to Exmouth seafront to walk the dogs and get in the sea for 15 mins for some ice bath theropy. Should be interesting and i will blog back with details.
I have entered the English Champs and have set a realistic target of 6.20. I really want to do some race pace (1.35) work over the coming weeks so that I don’t turn up blind but have a rather difficult 3 weeks at work coming up. I am on a course that will be fairly demanding in evening coursework and a few circuit training sessions each week. The training is fine but it then limits what I can do on the erg in the evening. Will have to play it by ear.
Usually I wouldn’t tell what my target 2k is for a coming event but I am taking the pressure of myself this way as it is just training and my first race back. I purely want some experience and it will hopefully give me a benchmark for the weeks leading up to BIRC. Even then I am not feeling any sort of pressure as I know there are 3-4 outrageously fast athletes in my race who have been training year long. Ultimately the pressure will build for me next year and beyond when I have a full year under my belt – as for now I will keep plugging away and am learning as we go.
Have a good weekend all.
