PARK RUN www.parkrun.com
This was my third park run. For the first one I pushed George round in the buggy. On the second I arrived late (we take George to disabled swimming on Saturday's) and ran too fast to try and make up time - I pulled my left achilles as a result.

This has taught me to be a bit more patient when returning from a break. There will always be more races.

So today was an exercise in sticking to the plan - run slowly with friends. Which I am happy to say I achieved.

Time to start writing - 33 Weeks to go before the UK Ironman (22nd July 2012)

As I split training into 11 week blocks now is a good time to start.

Its been two months since Hawaii, giving me some time to "reflect" (an overused word!) and put on some weight.

I've continued to train, whilst cutting back dramatically on the volume. In so doing i've made quite a few mistakes. 

The bottom line is i've picked up a few injuries - Left shoulder (swimming too fast), Left achilles (running too fast) and a dodgy right leg (cause???) more about all that later.

I was pleased with my training over the winter/spring of the last season. What worked well was a focus on "break-through" sessions. This involves a steady progression in the difficulty of workouts, away from a focus on the "amount" of training. This brings with it a bigger awareness of recovery - if you are unable to progress you haven't recovered sufficiently from the previous session. Without knowing it I had come across a way of training that is gaining a wider following.

TURBO
It has been a long held ambition of mine to do 5 x 5min x 300W with 3mins recovery.
Today I made a little progress towards that illusive goal.
3 x 5min x 300W x 90rpm with 5min recovery and a 4th set of 2.5min. In the summer I could just about do 5mins once.

Heart rates over 160 on the bike has taken some getting used to!