Do you train with a Plan?How to structure your training around your daily life

Scheduling training around your daily life commitments can be hard for a number of reasons such as family commitments, working hours and so on. For me it is very difficult because not only do I have a full time job I have to do all my training after work and around spending time with my wife, family and friends which is very tough. So I decided to right a blog on how to structure your plan. Being a running coach and being coached myself I have lots of knowledge on making a plan.

For me I always start the day with a cup of Green Tea. Then I sit down and look at a six week plan with an easy week on the 7th week that has more rest and stripped down training. My plan is also my diary so before I schedule any training I first write down all my commitments for that 7 week period so I can work around those.

 

With any plan you don’t want to go straight into hard training so all my training starts off at my baseline and gets increased each week for three weeks, the following three weeks I just maintain my training and for the 7th week as mentioned before it’s an easy week with less reps and duration of training etc. In peak season I may change my plan to a three to four week plan, working around my races and getting plenty of recovery. So its important you get the right balance for you.

So if you are like me and you are training for a triathlon you will be putting in 3 disciplines: Running, Cycling and Swimming. I also put 2 strength sessions into a week to prevent injuries and make me stronger. For me I need to fit in the following each week:

3-4 Runs

3-4 Swims

2 Strength sessions

2-3 Bike sessions

If I am struggling to fit in a session as my day hasn’t gone to plan, then I will try and reschedule it. If your struggling to get out and train due to many reasons, if you can get out and it’s only a short session its better than nothing; but remember rest and recovery is key. Numerous research papers show that having a week off from training doesn’t do too much to your fitness but after that your fitness declines quickly.

So I take my key sessions from each area and plot them on my plan. So my key running sessions will be one of my speed sessions and one long run. This is very similar to swimming; I will have an aerobic, a speed session and drill session which will be my key sessions for that discipline. Once I have worked out my key sessions, I make sure that my hard sessions are followed up by easy sessions. I never have hard session together. Once I have done that I move on to the other sessions and plot this into the plan making sure I get one day full rest a week and two for my recovery week.

Sound easy? Well not really because you then need to figure out the session you want to do. For example, no point me putting in four easy runs if I want to get faster. Once you have the basis of the plan you can then work out what sessions you want to do to achieve your goals.

If you are planning for a marathon you will want to do longer speed reps than if you were running a 5k. For example at least two of my runs I run at 60% my heart rate max. The reason I run these is that it has been proven that running at a slower pace on your long runs increases your endurance and improves your efficiently which in time will make you faster. When running at this pace not only does it do that it teaches your body to burn fat more than carbohydrates which is a much better energy source to use. By doing these runs at this pace you also make your body recover and feel fresh the next day so you can go hard on your hard days. On the early days of my running I would go hard on my long runs and be very sore the next day, now with a slower pace my legs feel fresh the next day.

Remember that the plan may always need to change so be prepared to change things up regularly and because it’s in the plan it doesn’t necessary mean you need to do it because life does get in the way.

With any plan make sure its aimed for your ultimate goal, it’s like a jigsaw puzzle with small goals making the parts and once you put it altogether it should reach your ultimate goal. I like to set high targets and sometimes may not be able to achieve them. But having high targets makes you work towards them and train hard to get to them. So for example some of my mini goals for this year included improve swimming, improve running times, PB in certain races etc My main target was getting on the podium of the National Aquathlon Championships. So its very important to think ahead for the year and not just short term. When planning your plan make sure you have small targets, followed by one big target/goal. So if you are planning a marathon for example your training will build up to it followed by races leading up to it. That leads me on to the next part.

Whatever your goal is you need to build the plan for this. Most importantly, if it’s leading to one race you need to find races to build up and plot them in your plan and target them. There can be a number of reasons why you chose races in your plan and these can be things like building up the race distance or purely race practice and so on. Once you have done your races your pretty much ready to go and start training with your new plan.

Every session has a purpose and don’t go wasting time on junk miles etc. Make sure you know what you want to get out of every session. It might be as simple as running a mile and then next week increasing to two miles.

There is one more important aspect when thinking about you plan. Its fine to keep training and making sure you get easy and recovery weeks, but you must remember whatever target race you do, you need to taper for it so that you can peak and be the best you can be on race day.

Tapering plays lots of mind games, phantom pains, am I losing fitness etc ignore these factors and make sure you have a well-placed taper in place. For my races which are short, such as the World Aquathlon Championships, I will start bringing the following down over a course of weeks as it’s a big race for me. So for strength training the amount sets I do gets reduced over a few weeks and on race week I don’t do a strength session. Running distance comes down but the intensity stays high. So for example if I normally do 6x1k reps I might do 4 with different paces etc. Long runs come down too, I do the similar thing for the bike and swimming. I don’t taper for every race but for my important races this is what I normally do. Marathon plans etc will need a longer taper. Again you have to find what works best for you.

Once you have done your plan you need to access it regular and see if its working for you, your plan will change a lot. You also need to assess yourself with tests during your plan. My plan will include a long run at the same heart rate and place towards the end of my programme, so I can assess the data. I will do other assessments throughout to.  Anyway I hope this is helpful and if you need any help, give me a message.

 

 

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XK Swimzi review

 

IMG_6768I was able to try and review this product; first impressions is this looked similar to other products on the market but how wrong was I.

Firstly here is a background on how the product was developed from their site. “Back in May 2015, a team of five British swimmers plunged into 9°C shark-infested waters in an attempt to complete the treacherous 30-mile stretch from the Farallon Islands to the Bay of San Francisco, with only a swimming costume, pair of goggles and silicon hat to keep them warm. In a relay-style challenge, the swimmers were to spend a total of 30 hours on board the support craft, where their main concern was to remain warm, dry and protected from the harsh elements. Here at swimzi, it was our job to develop a high-quality product that would not only act as an impenetrable shield against the elements, but also enable the athletes to perform with maximum blood flow when it was their turn to take the plunge. By working closely with the Farallon Swimmers, and adapting key features used in sailing and mountaineering gear, swimzi have developed a piece of weatherproof kit like no other. The XK jacket has been carefully designed to protect against wind penetration whilst keeping essential body heat locked in: allowing you to perform at your best… whatever your sport, wherever you are in the world.”

On to the review, firstly the material on the outside is waterproof, therefor keeping you dry which is a no brainer. The inner lining is made from super soft-warm handle Sherpa fleece. Now this is an important feature, unlike its rivals this product is designed to keep you warm after your warm up and retain your body heat so that you are able to start your race still warm. I was able to compare it with others on the market and this did what the others didn’t do. So I put this to the test, I did my normal warm up before one of my aquathlon races and put the XK on straight after my warm up. I had to wait a bit and it kept me warm before the race. I found I was able to hit the swim better than not using the Swimzi.

The product comes with a 2 way zip system which is very useful which allows you to zip up the hood to stop wind chill. What I liked about the Swimzi was that it felt much lighter than its rivals and it was thinner so therefore not as bulky and easy to carry round.

Another feature is that you can easily get changed inside it, you might think that its too loose but the cords allow you to tighten the jacket.

My conclusion is that this is a great product and in my opinion the best on the market. It is designed for swimmers by swimmers purely to keep you warm after your warm up, unlike others. Its light and gives you the ease of movement. So I highly recommend this product. The photo is me using it at the National Championships and is now an essential part of my kit.

Check out more info on the XK Swimzi Here

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Naked Runner Sol Invictus Range Review

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I got to try out the new Naked Runner sunglasses the Sol Invictus range, where Naked have kindly allowed me to test and try out, so here is my review.

They come in a nice box and with a glass pouch. However I was a little disappointing the glasses didn’t come with a hard case. I am a big fan of hard cases but its not a problem and of course I am reviewing the glasses not a case.

First impressions that they were a little bulky but I like that, where they only weigh 5 grams. So this makes them feel really light. The next thing I notice were the nose pads. I have problems with sunglasses as I find that a lot of sunglasses do not fit me right or they just look wonky on me. The nose pads are adjustable, which allows them to move and adjust so they become a perfect fit on your nose. This makes them a perfect fit for me.

With the glasses being bulky I felt they made them very robust and not only did they feel great, they felt great on. I tested these on my speed sessions and my long runs which was to a max of 14 miles and I had no problems at all. In the past I had glasses start to hurt my head and dig in but I didn’t have this problem with these. I do believe these glasses will last a long time.

Next looking at the overall design and the design does make them look pretty cool while wearing them. You can also put your own prescription lenses on them too as this is a new feature that allows you to do this. Which I think is a very important feature and I am sure there is a high demand for this.

Another feature I notice when looking at their website is that the frames come in 5 different colours and there is 9 different lens shades which Is good if you like to make your own choice and not stick to a standard pair.

My only suggestion would be if you do use these for very long runs it might be better to have a rubber option around the ears. Overall I am pretty happy with these sunglasses and I think they are worth the investment.

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Very proud to competing for GB again this year!

Quite a few people in recent weeks have been asking me if I am competing for GB again this year so I thought its time to write a blog about this as it has been a while since my last. Firstly thank you for the support over the recent years and I am proud to announce that after a fantastic season last year and finishing 6th at the World Championships in my age group last summer in Penticton (Canada), I therefore have gained qualification to the World and European Aquathlon Championships and I will be competing in those races this year. Just in case you don’t know what an Aquathlon is, it is like a Triathlon but without the bike part. Normally consists of a 1000 metre swim, followed by a 5k run.

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I am honoured and very privileged to be able to represent GB the past few years and again this year. I am very proud of my achievements in just a few years which as seen a European medal and two National medals. I am very much excited and looking forward to competing again. Working for NHS has allowed me to train well due to the flexi time, where I am able to train after work something I am very grateful of.

I started increasing my training since start of the year, it is hard work balancing training around work and trying to make sure I get some time to enjoy other things etc. A few of you have asked what kind of training I do, so here is a bit of an insight into my training. Straight after work I start my training around 4.45pm and I am normally home around 7.30pm most evenings, I prefer to have Saturday off training normally so I can do things with my wife and family. So my training for a typical week consists of the following 2 Strength training sessions in the gym, 4 runs a week, with around 30-40 miles per week. 4 swim sessions a week and a normal session consists of around 3500 metres and a bike session with at least one full days rest per week, sometimes two. Its pretty hard to maintain it and keep it up, cant wait for October as I will take a full month off.

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I do believe that you don’t have to be talented but working hard and being determined will pay off. Listening to your body is vital so if you get any niggles I then I back off. I always like reading peoples backgrounds and how they have got into running etc. I know a few in the Trust have taken running up in recent months which is inspiring as we all have to start somewhere. I only started running in 2012 as I was inspired by the London Olympics with no real background to sport and took up swimming just over 6 years ago and looking back now I couldn’t swim so if you are taking up sport, keep at it as you will get the benefits in years to come. I took up running to keep fit but nowadays I think its more because I like food too much. If anyone is looking for advice with their training, just drop me an email. I am always happy to help.

Anyway the countdown begins and first stop is the World Championships.  The World Championships this year is in Denmark in a place called Middlefart in July. So my training prep is all tailored for this event at the moment. I am hoping to target the top 10 this year and if I can place higher even better, but most importantly I just do it as I enjoy it and love the experience. I then will be competing at the National Championships in Peterborough which is only 10 days later. This does not give me much time to recover and training wont be ideal as I will only be back in the country for a few days before. In regards on targets for this race, 2016 was a Bronze medal, 2017 was a Silver medal so maybe there is a trend….I will try and target the podium again. If I did get another medal I would be over the moon. After the Nationals I have the European Aquathlon Championships in Ibiza which is at the end of October. Which is quite late and means it’s a long season ahead, but I have decided after this to take some time off all exercise for a few weeks to a month and decide if I want to continue this journey.  Anyway my target for this race will be to try and get into the top 10 in this race.

What I have learnt over the years is that experience in any race/training session is so important. I do get very nervous when these races come up and I get phantom pains/niggles, but I have learnt to keep a positive mind and try to relax. I do get very excited when these races come up and I like meeting athletes and sharing stories from different places around the world. But remind myself that this is just a hobby.

 

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Swim, Bike, Run with Yiannis… Blog which featured on the Dry Website

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We asked Dry Bag ambassador Yiannis Christodoulou to keep us up to date with his movements this winter in preparation for a busy 2018 season. Be sure to follow him on social media to keep up with his interesting antics @yiannis.christodoulou

I’m looking forward to seeing what the 2018 season has in store, winter training is in full swing I am starting to prepare for my first Aquathlon race of the year

It still seems quite a long way away until the 2018 World Aquathlon Championships in July, race specific build up starts in April and the season will come to a close with the ETU Ibiza European Aquathlon Championships in October, my main goals are to get near or on the podium for all my races this season. With a long season ahead, my winter schedule has focused on strength and conditioning as well a lot of technique training. As is inevitable, I was hit by a nasty winter cold and a minor injury which dented my training a little.

So, what have I been doing this winter? Firstly, I got back on my bike for the first time in nearly four years, I set up my indoor turbo trainer and started working a little on the bike in order to train and compete in triathlons this season. I will enjoy these races as part of my training schedule with no pressure and will use them to cover the gap between the World and European Championships – it will be a bit of fun and something new to help keep my training fresh.

Every training session is like a jigsaw puzzle, where you put the different parts together slowly to complete the puzzle. Triathlon specific drills I have been working on in the gym are squats for strength, jumping lunges for fast muscle twitches and pull ups for core / upper body strength. Strength and conditioning work will make you stronger and prevent injuries, it can also make you faster, which a lot of people don’t realise.

I have been dedicating a lot of time to strength and conditioning, working alongside my coach Craig Coggle, we’ve steadily been building up the weights and reps. My main focus is my running, as this was an area I knew I could make gains on over the winter. I focussed on the cross-country season, where I also got a chance to use my Dry Bag putting in my wet and muddy kit from the race (I’m not kidding – swimming was involved in some races!). I am chuffed with my cross-country season, finishing 11th overall in the league which is an improvement of 5 places from last year. Good vibes all round.

Realising the benefits of a strength coach, with the support of The Dry Bag I also started working with swim coach John Wood. I was buzzing to try something new and his coaching style is completely different to anything I have done before. I don’t come from a swimming background so have always struggled to pull together structured training programmes in this discipline. Since working with John I am really enjoying swimming, every session is different and I am starting to see good progress in my times. Swimming is an area I must improve so that I can achieve my goals and get near that podium this year. I swim four times a week and the intensity has increased, being part of a swimming club forms one of my sessions, they’re a great bunch of people and it makes training enjoyable and varied.

I cannot wait to see how the extra swim training and strength sessions improve my performances in 2018. Hard work pays off and keeping your training fresh is important. Follow me on Instagram to follow my progress this year: @yiannis.christodoulou

DryBag website

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World Championships 2017

 

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I headed off to the World Championships in Penticton (Canada) on the 22nd of August. This would be my 2nd World Championships and I was very excited, I was in great form as the previous weekend I won the London Aquathlon whilst taking it easy. A race that I always wanted to do because it was in the 2012 Olympic Pool. I started the race as well as racing in the race. This season has had its up and downs, but has been a great one.

 

So I got to Vancouver on the 22nd and the following morning I headed off to Penticton which is a four hour drive with my wife and two friends. When I arrived there I only had time to check in the hotel and head off to the registration tent, where I was meeting some more GB athletes for a run and swim reccie. This is something I set up for the team as I was selected as the Aquathlon Team Captain for GB for the World Championships. This is a huge honour and I was very privileged. This role included getting the team together for runs and swims, meeting up, meals and activities and helping with queries so that the Team Managers didn’t have much work to do as they were busy going to meetings etc. I really enjoyed it and it was fun, plus I got to meet other athletes.

When I was doing the swim reccie I soon realised that about 150 metres worth of the swim in the lake was not deep. I saw people practising Dolphin starts, so I practiced a few but I had never done them before. That night I struggled to sleep and jet lag got to me big time, I hardly slept and was so tired and felt ill. I was worried about it as the race was the next morning. I contacted Gobinder and he said control the controllable which I did and I stayed relaxed. I relaxed in the hotel until lunch time until I went and met my wife and friends before the Team Meeting.  I just watched TV and talked to some Australian and New Zealand athletes that were staying in our hotel.

 

Race day came and I was very calm, I had a target of top 15 but decided to go for top 10 as I was in great form. I had a good night sleep and felt better, although still tired I couldn’t wait to get started. Before the race I listened to music before I entered transition and put my kit down in my box. It was a wetsuit swim and was a little chilly in the morning as it was 6am and the race started at 7.20am.

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The swim started on the beach and as soon as the horn started everyone was running into the water. I tried to swim normally but because it was shallow, most athletes where doing Dolphin starts and I was getting hit everywhere. I tried to do a Dolphin start, as I couldn’t run as the water was a bit deep for that. I panicked and found myself near the back before I could start swimming properly. I was out of breath and struggling as I was not used to this. I soon got into my rhythm and started to go past athletes. I felt like I was getting quicker and stronger towards the end of the swim.

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I then got into transition and realised I was with athletes that I am normally ahead of. I started the run and went off hard but I  soon realised I was well down the pack. I had to stay focussed and I started pushing and after the first lap (2.5km) I overtook athletes and ones that I am normally in front of.

I then got a stitch which was painful and I couldn’t shift it but carried on pushing. I came across the finish line and grabbed the GB flag from my wife as I didn’t have anyone to chase or behind me and I walked across the line holding the GB flag. I finished in 36:48 and 6th in my Age Group in the world. An amazing achievement for me and beating my target. The run was slightly longer then 5k but enjoyed every second of it. I was 3rd Brit home in my Age Category. Fellow team mates Shaun Challis and Andy Cockerell were 3rd and 4th. Amazing efforts from them and the whole team, well done.

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I was over the moon and buzzing from this result and as a result I have re-qualified for the World Championships in Denmark next year. Every race is a learning curve and I have learnt a lot here. I need to improve my swim and learn Dolphin starts, which my new swimming Coaches will help me to do. I am very happy about the result because I am 6th in the World in my Age Group, hard work pays off.

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I would like to thank my amazing wife Melanie Christodoulou, who puts up with my training and supports me at every race, without her support even with hard times, injuries and setbacks it would not be possible and to all my family and friends.

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Thank you to all my sponsors, because without them it would be hard to get to races like this and my team for getting me into the best shape I can be.

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Your support this season has been great and thank you very much as I could not of done this with out you and your support. Which has included 7 podiums out of 9 races in Aquathlons. One of which was a win but I also had wins in swimming races, 5k’s and being selected by British Triathlon as the GB Age Group team captain for the world championships. I am still learning in this sport and next season will be even better. Looking forward to new challenges next season and taking up a new sport.

 

Givaudan Ashford 10k running with a different experience

img_5255As some of you may be aware I am currently nursing an Achilles injury.  I had signed up a few months ago to the Givaudan Ashford 10k on Sunday 9th October as it was my running club (Canterbury Harriers) Club Championships and I was sorting this out for the club. Due to my minor problem I was advised by my phsyio not to race Sunday and run round with my wife. At first I was a bit disappointed but I knew that was best for me as I have only been doing easy training. My wife liked the idea of me running with her and pace her to a PB.  We never run together so I thought it would be nice.

It was the 30 year anniversary of this race with record numbers; this is the biggest 10k in Kent and attracts around one thousand runners. I do recommend this race as it is all on closed roads and you get a nice finish inside the Julia Rose Stadium.

The day came for the race and I was very tempted to race because I had a chance to place highly in the club championships. Despite the wet conditions there was a record turnout of 48  Harriers – the biggest number of Harriers in any race since the club`s formation in 1993. That felt good as I really tried to get a lot of Harriers to do it. I decided to wear my GB tracksuit to the race and make use of it. I did feel a little uncomfortable when I first got there as quite a few people were staring and pointing at me. I also found it weird turning up to a race at the Julia Rose Stadium because that is where I train on a weekly basis after work.

So I warmed up on with a couple of Harriers and I knew that it would be a different experience running a race at a much slower pace. It was chucking it down, so I stood at the start line with my wife and when it was time to start I let my wife go in front and I tucked in just behind her as I didn’t want to put her off.  Due to where I was running I heard lots of people talking to themselves. For example one lady stressed she had gone out too fast to herself. I suddenly found myself in the way of other runners so I moved to the right to allow people to pass me. I let my wife run the first mile without any advice and after one mile I started to tell her what to do and what pace to stick to.  It was nice to see lots of runners I knew and this time I was able to cheer them on.

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The rain kept coming down and I was freezing; I thanked some of the marshals on the route. I was still tempted to run fast and it was just a weird feeling to be where I was but it was also fun. At certain parts of the course I was helping my wife by encouraging and telling her what to do; when we came up to inclines I would say to her attack the hill you can recover in the down hill section. When we came down to the last 400m I said to her its up to you what you want to do and she sprinted for 200m then eased off then sprinted again the last 100m, overtaking people at the end. I know she likes a sprint!  Well she left me behind in the sprint and she finished in 47:22, taking a huge chunk off her last PB in May 2016. I was very proud and happy for her, I really enjoyed running a race with a different point of view.

As featured on Triradar.com Yiannis Christodoulou Represents Team GB After Olympic Inspiration

Yiannis Christodoulou Represents Team GB After Olympic Inspiration

This year has been an amazing journey; my first year competing at a national and international level in Aquathlons. It all started back in June at the National Aquathlon Championships where I took home a bronze medal and two weeks later at the European Aquathlon Championships I came home with another bronze medal, this time during my debut competing for Great Britain. This led me to compete in the ITU World Aquathlon Championship in Mexico.

What inspired me to do this? Well it started four years ago, just after the 2012 London Olympic Games. I started swimming to keep fit and was a very slow swimmer with poor technique; I hadn’t run since my school days and just wanted to keep fit. Inspired by the Olympic Games, I joined my local running club, the Canterbury Harriers.

y3I slowly improved but started to get a lot of injuries.  The following summer, inspired by the Brownlee brothers, I entered a local Triathlon. Unfortunately this didn’t end well as I sustained a bad calf strain and had to jog back to the finish. I was out of action for 7 months on and off and nearly gave up running. By the time the following summer however, I had regained fitness and competed my 2nd triathlon. Sadly a few weeks later I had an Achilles injury and was out for another 3 months.

I remained positive and watched a lot of triathlon on the TV. Feeling inspired by this, I decided I wouldn’t quit and I kept trying to be the best I could be. The following year I decided to try Aquathlons and I finished 5th in my first race with 3 GB athletes in the top 5. That spurred me on and three months later I had taken minutes off my time which meant I had qualified to represent Great Britain. My greatest memory is the sprint home, 800m from the finish to pass two athletes and take home the bronze medal from the European race.

y2This spurred me on this season and I have achieved success I didn’t think was possible as I approach my mid-thirties. Looking back over the last four years, I am proud of what I have achieved with hard work and dedication. Of course, I wish I had taken up swimming and running much earlier, but it is never too late!

To read the article click here

V02 Testing – Is it worth it and can you benefit from it?

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In March 2015 I was approached by Phil Anthony from Christ Church University sports lab to be part of his research and test subject.  I jumped at the chance as Phil is an amazing runner and ran London in 02:16 a few years ago and was a national Ultra champion. I wasn’t sure if it would work and benefit me so I decided to try.

What is V02? Research shows that successful performance in endurance running is closely related to the level of aerobic metabolism that a runner is able to sustain throughout a race. This directly impacts on the runner’s ability to maintain their speed throughout the duration of a race. Aerobic metabolism refers to the body’s ability to convert oxygen, delivered to the working muscles, to usable energy. The maximal point at which each athlete is able to achieve this is referred to as their maximal oxygen uptake or their O2max.

The test consisted of a ramp test where you run on a treadmill in stages of four minutes with each stage going up a level in speed until you need to stop. The second test was a 5k time trial on the treadmill after running at 16kmph for 10 minutes.  The third test was that I had to run my long run on another day which was 1 hour and 30 minutes at 70% heart rate.

After this I was sent away for 6 weeks where I had to increase one long run by 6 minutes for 3 weeks and the other long run by 9 minutes for 3 weeks and then maintain it for a further 6 weeks.  I then went back into the lab and preformed the 3 tests like before. I was given my results and this showed my V02 max had gone down so could struggle a bit in my runs but my running economy had improved hugely and something I needed to work on more. So what is Running Economy?

A common method for assessing an athlete’s running economy is to look at the volume of oxygen ( O2) they are able to consume at a speed of 16km h-1. The average O2 in well trained runners at this speed is~52ml•kg-1•min-1. However, as an individual athlete’s running economy can differ according to their speed, and 16km•h-1 can be too fast for many athletes, it can be better to assess RE in terms of distance covered ml•kg-1•km-1. The average RE for well-trained runners, when expressed in this form, would be ~200ml•kg-1•km-1.

So mine had improved but was still poor so I was told to work on easy long runs at 70% heart rate through the winter. This was to purely make me more efficient and burn fat instead of carbs. I found I enjoyed the winter months as the training was easy and in a space of a year I had managed 15 PB in all different types of disciplines.

So I was asked to go back in August this year for another test but this time a test for the difference between running indoors and outdoors. This test consisted of a Ramp test on the treadmill, 5K time trial after running 15kmph for 10 minutes on treadmill then I had to do this on the track.

So what did I learn this time? That running on a treadmill is quicker as I was 20 seconds quicker on the treadmill. Does that help me? Probably not but the data I got from it does. I was told my V02 max was a lot higher than last year because I was purely training for 5k’s, however my running economy was still poor but much better than last year. So looking at the data the short running reps help for 5k’s but the longer distances help for the longer races. As I have decided not to do a marathon next year I will be focusing on speed in the winter but also targeting my running economy.

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Did I find the data useful and did I improve? Well I did, at first I didn’t think this would work but now I have the science behind me I can move my training forward. The first test last year did work hugely and now it’s time to put the August test in practice.

The next journey begins now. Goals for the cold winter months!

After a very successful Aquathlon year and being able to represent GB twice which was a huge honour, I have not been able to PB much in running and improve my running since the winter months. Therefore while the Aquathlon season is over until next spring, I will be focusing on improving my running on a whole ready for next season; of course I will still be swimming and improving so I have included all my targets from now to start building for another successful year.

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Please keep an eye out on my website for my current race schedule as it will be updated regularly and my Twitter account for my results.  My goals are:

  • One area is my 5k time, to officially record a sub 18 minute 5k; I have run aquathlons quicker than my official 5k PB, so I want this to now show in PB times.
  • To improve on my 10k time of 36:50 set in May 2016. I hope to do this by the end of next year. Ideally I would like a sub 36 minute 10k.
  • To improve my 10 mile race time of 1:02:46. I would like to take off a big chunk. I aim to do this in either a race in December 2016 (Alan Green 10 mile race) or January 2017 (Parkers Steel Canterbury 10 miler). With the main aim of running a 10 miler under an hour in the future.
  • For a half marathon, I aim to PB this year to beat my time of 1:23:32 set nearly two years ago. I don’t do many half marathons so next year is a focus to do a couple and improve on my time. With the main goal of dipping under 1:20.
  • Build on my swimming and to improve my swimming times over the winter.
  • To have a successful cross country season with Canterbury Harriers.
  • Work and prepare with Gobinder (My confidence coach) ready for next season.
  • Strength training through the winter.

These are my goals for the quiet winter season which will keep me ticking over until spring. I have in mind my goals for next year in Aquathlons but will set these out in the New Year.

So I have treated myself to a new pair of Adidas cross country spikes and a pair of Adidas Ultra Boost. So what’s next for me? Why have I chosen these targets?

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Well because of all the aquathlons this season I was unable to record PB’s in my road running races, so this is the target for the winter months. The good thing about the winter is that there is not many road running races so I can focus on a good winter of training ready for the spring. Being a running coach I have sorted my plan out for the next 6 weeks, so I will be doing 6 week loading plans with the 7th week easy running and then start again. I will revaluated myself every 6 weeks and target what area is needed in my running from this. I am looking at targeting quicker times in half marathons so will be doing a few of them and building up the endurance for this. I will also be competing in some of the Kent Fitness League cross country races because this is important to strengthen me up ready for the summer.

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I have decided that swimming is an area I need to improve on a lot for next season and I will be working with Matt my swimming coach in December. This is much earlier than the previous season as I only started working with him in April and only had a few months to get stronger and faster.

I am a regular gym user and like to do weights in the gym twice a week depending on training. I figured that I needed help in this area so shortly I will be working with a strength and endurance coach. This is going to be very important to build strength up to make me stronger and faster and keep those injuries at bay. I am looking forward to this and it is going to be a new experience for me. I will keep you posted about this in the future.

Another aspect to improve is my confidence; I have just recently worked with Gobinder who has already helped a lot and we have implemented aspects ready for next season. I look forward to this journey as we have just started and look forward to the end outcome.

So what’s next?  Well keep looking at my current schedule as I will update it regularly. I have had two weeks off from training since the World Championships and to allow my body to fully recover. Unfortunately after the race I picked up an Achilles injury which I am trying to manage. I have slowly got back into running and swimming but only easy sessions and I enjoy the free time I have now.  I have entered the Givaudan Ashford 10k on the 9th of October as I organise the Canterbury Harriers Club Championships there, so wanted to run it. I am not fit for the race due to having a rest and I am yet to decide whether to run with my wife or to just race it and see where my current fitness levels are at the moment. I have also entered the Trispirit Events Chilham Castle 5k the following week which will be the first week of proper training. I have entered this because I won it last year and hold the current course record and it’s only a few minutes away from where I live so I wanted to do it. Ater this the hard training really begins with a target race being the Brooks Brighton 10k on the 20th of November. This is the race I hope to be fully fit for and hopefully knock on the door of a PB.