Running has always been my 'Achilles heel' when it comes to triathlon. I can swim and I can cycle but my run has always let me down. I've never been sure whether it was down to poor technique, endless injuries or just a lack of solid training.
At the end of last season my physio suggested that inclined treadmill sessions might be the way forward. This would give me the opportunity to get some solid training in the bank, whilst at the same time saving my poor knees from the usual pavement pounding!
He recommended an incline of 8% and a goal of 5k in 30 minutes (an average of 10 kph). Back in October I was only able to manage an average of 9 kph for 30 minutes - poor I know! By Christmas I'd achieved my initial target of 5k in 30 minutes, January saw 5.12k, Feb 5.24k and just last week, 5.33k (10.66 kph) in 30 minutes. More importantly, so far I've managed to stay relatively injury free - excluding having the world's tightest calves!
My ultimate goal is to achieve 5.5k (11 kph) in 30 minutes by the start of the season, giving me a 10% improvement since by initial target. I've managed to convert some of the treadmill gains to the road. My 48 minute 10k time in October improved to 46 by Christmas and to 43.30 last week. Again, by the start of the season my goal is a solid, if not that competitive, 42 minutes??!!
This solid 5 month block has really highlighted the progressive adaptation that can be achieved with the right, individually tailored, training plan, a little patience and an injury free period. It's not often you hear a (wannabe) triathlete say this but I'm really happy with my winter training so far!
With the run times coming along nicely, I plan to turn my attention to bike speed this month. I've been quietly plodding along with one hour rides on the Muddy Fox Phatsta (see below) over the winter and making small, solid gains. The aim when I brought this "3 speed city bike" was to be able to hold 20 mph over my local, undulating, 17 mile TT course and I'm almost there - 52:15 last week!
This week I plan to break out the road bike and see if the gains made on the heavy MFX can be converted to decent bike splits. During 2009 & 2010 my splits were consistently top 10 (regional sprints) but that still meant losing 2-3 minutes to the top 3. So, I hoping this year to be able to break into the top 5 for my bike times.
I'd like to say a massive thank you to my physio, Rob Earle (also GB Masters field athlete). Firstly, for putting me back together so many times and secondly, for the excellent run programme that has been so profitable over the winter months......thanks Rob!
