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Archive for March, 2009

Reading Half Marathon is tomorrow

March 28th, 2009 AdminMark No comments

This week has been pretty poor in terms of training.  I had a sore calf from Friday last week which stayed sore until Tuesday.  Then on Wednesday I hurt my quad when the chain broke.  Wednesday evening I could hardly walk up the stairs.  Even today, it is still sensitive to the touch.

I did a 3hr ride today, followed by a 20 min run.  It was really windy and I had a 60mm front wheel on so I really noticed the gusts.  I was quite scared a lot of the time for the first hour or so and then I felt more confident.  I still don’t plan to use it in Lanza but I figured that if I could get used to the UK winds with a deep front wheel, I will be confident with a normal wheel in the Lanza wheel.

The run was much easier after 3hrs than 4hrs+.  Not sure why but it was.  Because my quad has been really sore I decided to push the pace up a bit on the way back.  That felt fine so I feel confident that I will start at Reading tomorrow.  However, I am not confident that I will be able to finish.  We’ll see.

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I snapped my chain

March 25th, 2009 AdminMark No comments

I did some 30s sprints this afternoon. Some at high cadence, some at low cadence. I was just starting my sixth sprint at low cadence when my chain snapped. My left quad went straight into the handlebar and is now really sore. In fact, it is painful to walk.

Not sure what happened. I guess something got caught in the chain because I can’t see how I could break the metal. You can see from the photo that it wasn’t just a pin coming out.

Luckily I was at the top of a hill a few k from home so I free wheeled home and only had to walk a few hundred metres. I could have fixed it but thought it would be quicker to free wheel home.

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Another experiment…

March 21st, 2009 AdminMark No comments

So, nearly two weeks without diet coke and I am starting to feel better.  Not had any headaches recently.  Not felt more tired than I would expect to.  I’ve worked out that exercising helps me feel better.  I guess all those en-dolphins swimming through my brain satisfy whatever likes the caffeine.  Good!

Next experiment is a 28 day “more healthy” eating programme.  I am going to try to eat healthy.  I’m pretty stable with weight at the moment but I am eating miles too much junk food.  There seems to be a few reasons for this:

- I don’t plan breakfast when I do early morning exercise.  So, I might have an apple before I go for a swim.  Then I’ll go straight to work so I’ll get a mars bar from the vending machine at the pool.  Then I’ll get the train in to work and on the way to work I’ll have a croissant or three or a bacon and mushroom baguette.  So the new plan is to have some stuff in the fridge that I can take with me and eat after swimming (e.g. some fruit and chicken/salmon).

- I get fed up and so eat.  Difficult one that.

- I am thirsty and so eat.  Easy one that.  Get a drink!

- I want to take a break at work so I go and walk to the cafe and have a chocolate muffin.  Habit is a horrible thing here.  If I can take a break in some otherway that will help (and save me cash as these are the world’s most expensive muffins!)

- The food is just there.  There is a huge amount of cakes and sweets in the office from birthdays, trips abroad, etc.  So I just graze.

Just to reiterate.  This is a “more healthy” eating campaign.  It is not a “don’t eat chocolate” campaign.  If I want to eat it I will.  But the idea is to eat a lot less of the stuff.

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Running paces

March 18th, 2009 AdminMark No comments

The following table comes from Slowtwitch

 VDOT and IM pace

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Sitting on a train

March 17th, 2009 AdminMark No comments

…and feeling really good about myself.

That’s the power of exercise!

I’ve just been to the gym and done an hour on the spin bike. The first 20 mins was a warm up. Then I did 20x 1 min all out intervals with the resistance on the highest settings. After that I got off and did 10 mins on the treadmill at 17kph, with a short cool down.

Saturday’s long run went really well. I did the same route that I did a few times last year and was 6 mins quicker. Fantastic!

Sunday’s long bike didn’t go as well as I would have liked. I guess I as pretty tired going into it but I was slower than I would have liked. Also my neck still aches in the aero position. I think I will have a go at moving my aero bars up a little and see if that helps.

Lanzarote is less than 10 weeks away. It’s getting a bit too close for comfort. I am confident about the swim and the run. But still nervous about the bike and especially about my bike position. Stil, I’ve got a few weeks to crack it.

Jack Daniels videos

March 9th, 2009 AdminMark No comments

I’ve spent a little time listening to some of Jack Daniels’ (as in the running coach) videos that I have found here.

I’m interested in him as I have read his book and like the idea of his running philosophy.  I also recognise that I do some of the stuff that he suggests at the moment.  Not necessarily just in the running sessions either.  One of the things he suggests is to keep the training the same for a while, but not for too long.  He suggests three or four weeks is adequate for this (although he mentions six weeks in some of his articles).  He also said that he prefers that people do the same exercise for a while and get to the point that they say that it feels a bit easier, and then push the person up a level, rather than constantly pushing a little bit more each time.

One of the things he said in one of the videos that it is the job of the coach to make training rewarding.  I think that’s got to be my job too.

He also encourages his athletes to have goals for every race.  Even if the goal is to deliberately go harder than normal at the start, or start at towards the back and see how many people you can overtake.  That way, you achieve your goal.  Even if you don’t win!

I was scared when he talked about a good marathoner doing 140 miles per week (although not every week).  Hmmm.  That’s a 20 miles a day!

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Diet coke addict? Not any more!

March 9th, 2009 AdminMark No comments

I am addicted to diet coke. Or at least that is how it seems some times! So today I have decided to go cold turkey.

I am guessing that I will get some headaches over the next week. In fact I can feel one coming now which is why I am writing this. I know that in a week I will feel fine. But until then it won’t be easy.

I am fed up feeling thirsty all the time and I am fed up spending silly money on diet coke when I could be spending it on chocolate!

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You will start to feel sleepy…

March 7th, 2009 AdminMark No comments

… if you are getting as little sleep as me!  Some of it is my fault but most of it is to do with one of the kids being poorly and so having to clean the sink at 1am or get up at 4am the next day because one of the dogs is barking to get out.   Aaagh!

Some of it will be because I’ve been training quite hard too.  This week has gone well.  Best day of the week was yesterday.  I did a 4,000m swim session, that included 3 fast 400m in 6:09, 6:10 and 6:12 – pretty consistent.  This is not as fast as last week (6:03, 6:05 and 6:16) because I am tired and because my normal ‘shadow’ in the pool wasn’t there to make me go quicker.   At lunch time I did a treadmill run that included 12x 1 mins at the treadmills top speed of 12mph.  It felt surprisingly easy.  OK, that’s not really true.  It just didn’t feel as hard as you might expect.

This morning I am up early because of the dogs.  As soon as it gets light I will be off for a 4 hour bike ride.  Then I’ll go for a 40 minute run when I get back.  After that I would love to sleep.  But it ain’t going to happen – too many chores.

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Warren Buffett’s letter

March 1st, 2009 AdminMark No comments

I don’t normally post things that have nothing to do with triathlon and stuff.  However, I read Warren Buffett’s letter to Berkshire Hathaway’s shareholders.  I like his style of writing and that he takes responsibility for what he does. 

Some bits did interest and surprise me though.   

I am quite interested in what has been happening with the banks in the UK at the moment and the FSA’s reaction to it (and it is a shame it is a reaction).  So I was interested to read that Warren Buffett says about derivatives and risk: 

I believe each contract we own was mispriced at inception, sometimes dramatically so. I both initiated these positions and monitor them, a set of responsibilities consistent with my belief that the CEO of any large financial organization must be the Chief Risk Officer as well. If we lose money on our derivatives, it will be my fault.

1.             That he things that contracts are clearly mis-priced at inception.  He doesn’t like Black-Scholes at times, which is fair enough when it isn’t being used within its range of assumptions.  However, the example that he gives later is so obviously mispriced that it is just doesn’t make sense (unless he hasn’t quite told the whole story).

To illustrate, we might sell a $1 billion 15-year put contract on the S&P 500 when that index is at, say, 1300. If the index is at 1170 – down 10% – on the day of maturity, we would pay $100 million.

If it is above 1300, we owe nothing. For us to lose $1 billion, the index would have to go to zero. In the meantime, the sale of the put would have delivered us a premium – perhaps $100 million to $150 million – that we would be free to invest as we wish.

2.             The CEO must also be the Chief Risk Officer.  I completely agree with this but it is a surprise to see him say it.  It’s a shame that many CEO’s take a different view (or have no flair for the job).

I was also interested that he said one of the knock on consequences for all the government support of banks, etc could lead to an “onslaught of inflation”. 

Economic medicine that was previously meted out by the cupful has recently been dispensed by the barrel. These once-unthinkable dosages will almost certainly bring on unwelcome aftereffects. Their precise nature is anyone’s guess, though one likely consequence is an onslaught of inflation.

 I guess this means that when my fixed rate mortgage comes to an end in the summer, I want to get a looooong fixed rate period if the rates are as good as they are now.

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A weekend of two halves

March 1st, 2009 AdminMark No comments

Yesterday I did nothing.  I got to the gym in the evening to do a run, only to find it just about to close.  So I went home, via the petrol station and the shop and ended up doing nothing.

Today, I did well. 4hr bike ride averaging 28.0 kph.  I got home and then went straight out for a run with one of the dogs.  40 minutes, but I will admit to finding it very hard and that I walked when Tango had to be on the lead.

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