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Sub 35 - jamieh - 05-06-2012

Hey TheEd,

Sorry for the lack of updates... it's been a crazy few weeks and unfortunately I haven't had a session I was proud enough about to want to post Sad

I accepted a work secondement to Paris for 4 months (starting a couple of weeks ago). It's an awesome opportunity, but has put a bit of a strain on my training/racing plan for the summer.

Have been keeping my mileage up and sticking as best I can to the programme. I have also joined a good triathlon club. Here's my splits from last running cycle:

2k's (17-May, flat road, 80kg)
(I tried to hit the 3:20's and completely blew after the first 2).


1k's (23-May, track, 79kg)
(tried to hit the 3:10's and again blew up after first few)


5k tempo (26-May, hilly, 80kg)
- unfortunately I was feeling terrible that morning... I decided to jog it, until at about 3k I realised I could actually still win - so I managed to pick up the pace at the end!.

I was in the US last weekend so missed my Race day... did a jet-lagged tempo 15k instead. A shame because I felt good on my Fartlek session (was cruising 3:15 pace for the 1min intervals).

Anyway, due to run my 2k's on Thursday. Dreading the session a little bit. I'm not sure 3:20's are realistic with 90s rest, what do you reckon I should aim for?


Sub 35 - TheEd - 05-06-2012

excellent Jamie .. was more concerned that you had become injured and were somewhat depressed Wink

good to see that all is OK and that life is evolving

don't put stress on yourself if there are many changes currently

will look to hook up elsewhere as I have the interest in using you for TRI related development linked to



Sub 35 - jamieh - 25-06-2012


Quick update. Had a slight unplanned off-period when some plantar fasciitis crept up on me. Been doing lots of biking & used the TTR methods (iced bottle rolling, stretching etc. etc.) and it's almost completely perfect now. Started new cycle on run programme last week, next key race is Paris Triathlon (olympic distance) on July 8th.

Did my first race for the French team I'm with this weekend - was domestique for one of their olympic girls in a sprint Tri, so it wasn't super fast... but great fun and I felt strong.

2ks (thu 21st, ran on fairly flat 2k concrete park loop)


These were controlled, but by no means easy.

Ended up running a 23k yesterday morning. 3hr easy bike in the afternoon. Fairly fatigued 10k this morning. 1k's tomorrow... may have to ice-bath after riding tonight!


Sub 35 - TheEd - 25-06-2012

running 23k .. wow Jamie .. pushing yourself to overuse issues

less is more

take care and try to back off at least 10 to 20% of what you planning to do Wink



Sub 35 - jamieh - 25-06-2012

As you're usually right... I'll knock 10% off Wink

The 23k was only supposed to be my usual 18-19k Sunday run. But you know what it's like when the sun is shining, and you've had a good race the day before Smile

Sub 35 - jamieh - 27-06-2012

1k's yesterday (fairly flat concrete park loop)

Had to do the session at 9:30pm in the evening on a full stomach which wasn't ideal, but happy enough with the times considering.


** rep interrupted by policeman ejecting me from park. Managed to apologise, jump a fence and still maintain <3:20 pace which was pleasing Smile

Sub 35 - TheEd - 27-06-2012

Nice going Jamie, hope you had an opportunity to work on your French Wink



Sub 35 - jamieh - 02-07-2012

17:18 for paced 5k on Saturday.

Didn't feel great unfortunately, a lot of work on the bike last week (>8hrs) so legs a little heavy. Felt great on 15k run sunday morning, though & ended up running the last 5k of that in 17:45, just bouncing along. Mystery.

Decreasing volume & maintaining speed across swim/bike this week & running 10k's instead of usual 60 min easy runs to prepare for Paris Tri on Sunday.

Sub 35 - TheEd - 03-07-2012

what have you got planned for this week Jamie?

good to hear you rolling

a bit dangerous to do 2 paced runs in a row though Wink (17:45 is paced)

over to you

ps.. of interest, when last did you do a 5 x 2k session?

Sub 35 - jamieh - 03-07-2012

Plan this week is:

Today - AM: 90min bike (spin) + 30min brick run (easy). PM: Massage + 60min swim (easy).
Weds - AM: 10x400@75s(R60) + 30m swim (easy). PM: 75min swim (inc. some sprints).
Th - AM: Easy 10k run (39-42min) + 30m swim (easy).
Fri - AM: 30min easy run (inc. 6x1min@race). PM: 90min bike (inc. 3x3mins race pace).
Sat - REST
Sun - RACE Tri (1.5k/40k/10k)

Last 2k session was Thu 21st Jun (6:50, 6:50, 6:54, 6:56, 6:55).
Last 1k session was Tues 26th Jun (3:16, 3:13, 3:11, 3:11, 3:20, 3:14).