Saturday Swim Session: 200’s Bring Out Your Threshold & Your Stamina
200’s are a great distance to swim in training as they develop both your stamina and threshold swimming pace. This workout is perfect for Ironman and Olympic distance triathletes or people doing longer ocean swims.
Friday Fartlek Run: Matt LeGrand’s 10x 500m Track Session
400m or quarter’s are a great distance to run intervals to improve your VO2 max. By doing 500m reps this forces you to push just that little bit further. This is a perfect session for runners and triathletes running events up to and over the full Marathon in distance.
Wednesday Windtrainer Workout: GCN’s Hill Cadence Work
This is a great workout for developing your aerobic capacity. A great workout to improve your hill climbing especially at the bottom of a long climb where the initial change in effort can really hit your hard. This is perfect for road cyclists as well as triathletes and mountain bikers.
TUM Miler – The Story of the Fat Wood Pigeon
After thoroughly enjoying the longest run I’d attempted, the 102km last year (well, maybe not thoroughly but I finished it) I decided there and then I was going to give the miler a nudge. I also decided to get a coach so I’d been working with Coach Ray Boardman. Ray worked with me having this as a long term goal and in between I completed the 62km WUU2K (awesome run) and the 50km Catchment Ultra (also an awesome run). The plan was to also do the 100km Taupo as part of build up but thanks to my body rebelling against me by developing an inguinal hernia I didn’t. I was lucky enough to get surgery on the hernia quite quickly at the end of November, my darling and sensible wife asked if I was going to withdraw from TUM, I just stared at her, she then asked if I was going to drop to the 50km, same stare, the 102km? Stare remained. She may have referred to me as a copulating person with low intellect.
Chef Ray – Lemongrass and Lime Chicken Wings
With a bit of preparation, chicken wings can be amazing. These are more flavoursome than the pre-marinated ones from the supermarket.
Saturday Swim Session: Longer Time Trial
Time trials are a great way to test yourself and measure your progress. Incorporating them into your programme regularly gives you an idea of how your fitness is changing. This workout is perfect for Ironman and Olympic distance triathletes or people doing longer ocean swims.
Friday Fartlek Run: Laura’s 5 Race Pace Mile Reps
Running at race pace provides a training stimulus that allows your body to get accustomed to that intensity. This is a perfect session for runners and triathletes running events up to and over the full Marathon in distance.
Wednesday Windtrainer Workout: GCN’s Max Sprint then Tempo
This is a great workout for developing your aerobic capacity. A great workout to improve your hill climbing especially at the bottom of a long climb where the initial change in effort can really hit your hard. This is perfect for road cyclists as well as triathletes and mountain bikers.
Chef Ray – Pistachio-Crusted Chicken with Spicy Aioli
This is chicken Schnitzel that is better than normal.
Saturday Swim Session: 600’s for Success
Including moderate length reps into your training programme can enhance your swimming over longer distances such as Ironman or longer open water swims. This workout is perfect for Ironman and Olympic distance triathletes or people doing longer ocean swims.
5 days ago
Yesterday I completed my 50th park run. When I did my first one I was grateful to be able to do a 5km that had all ages and abilities on the start line and it was timed. Park runs are run by volunteers and they are FREE! I never envisaged at my first one that I'd reach 50. This has been achievable because a park run was started not too far away to drive each Saturday. . I've met some like minded people and I like to think I've made some new friends. . I'm gradually getting my time back- 2 weeks ago
What felt a little uncomfortable three weeks ago is starting to feel comfortable and I needed to slow down a few times. Occasionally I've been dressed ready to run and I've struggled to actually go outside the gate and head down the street. I don't know what that's about & I have overcome it by driving somewhere to start my run. Today was almost one of those days, however I overcame the mind games and ran from home. Silly me! This image was taken alongside the river. At this point I would normally be running up on the stop bank - 2 weeks ago
This morning's park run - around 500m from the turnaround at 2.5km. Photo credit Ness Mills ♀️ ♀️ ♀️ #run #runner #running #runtraining #training #trainingsession #athlete former #triathlete #duathlete #keepinghealthy #keepingfit #fitover60 #oldandfit #maturerunner #womenrunners #consistency #consistencyisthekey #qwikkiwi #instagram #instarunner #runnersofinstagram #parkrun #parkrunnz #selfbelief - 4 days ago
Pleasant run in endurance pace zone this morning. I headed over to Henley Lake (without a camera) and ran the trails there. The lake looked like glass and the light filtering through the trees looked beautiful. . Each time I arrive home I pass by a fully laden passionfruit vine. It has been a challenge to keep it well watered this season. Some of the fruit is full of pulp and others have less than a teaspoon full. I suspect the vine may contain a wasps nest, however I'll wait till the end of the fruit season before sorting that - 2 weeks ago
Motivation yay! Got my legs moving and knocked off the long run scheduled for today. My legs felt a little sore from Friday's gym session and yesterday's fast run, however once I got going I forgot how they felt I did give a thought to those doing the half marathon at Wellington this morning. Perhaps next year I might give that one a go. In the meantime I plan to do the half organised by @manawatustriders in May. I understand it will be a new course so that will be interesting. After all the warm weather we've had the breeze - 5 days ago
And as if doing a 5km event yesterday wasn't enough, I did the ACM 5km run this morning. It was cool and had been raining - perfect conditions. This was #4 in their series and I have improved my time since the first one, despite stopping today to assist the runner in front of me (Mike, a noted marathon runner) who not long after this photo fell heavily. He grazed both knees, but fortunately did not break any skin on his hands although he said they stung. Adrenaline carried him onto the finish line. . . . #run #runner #running - 2 days ago
Endurance pace zone run again today. Most of it was on trails by the Waipoua River and Henley Lake as I knew I would welcome the shade under the trees. I had to slow down a few times. Perhaps my subconscious thought I'd get home faster however that would not be the case as I run for time, not distance. 60 minutes is still 60 minutes no matter what the speed . . . #run #runner #running #athlete former #triathlete #duathlete #keepinghealthy #keepingfit #fitover60 #oldandfit #maturerunner #womenrunners #consistency #consistencyisthekey #qwikkiwi #instagram #instarunner #runnersofinstagram #selfbelief #henleylake #trails #training #offroad
Ironman Swim PB
I’ve taken my most popular training plan and given it a make over for 2020. I’ve taken the 12 Weeks to an Ironman Swim PB – Swim Faster with Smarter Training and I’ve modified to to expand the programme from 12 weeks and include an option for more than 3 swims per week.
Now the programme has created some great times for athletes competing at Ironman events around the world, but it was overly set in stone. Now if you have got between 8 & 24 weeks to an Ironman and are consistently swimming 3x, 4x or 5x per week, I’ve created an option for you. This is regardless of the length of pool 25m, 33⅓yd or 50m pool.