So all the regular strength/stretching/massage and a little structual adjusment has made a massive difference to both performance and well being.

The back and glutes has never felt better and i feel i now have 2 legs working instead of one.

Calf has shown no signs of cramping or pulling and after a 60 minute bike ride I decided to push a little speed of the bike. 2 x 1 k reps holding 6 min/mile pace.

Another great session at Swim Podium. However I look beter out of the water than in it. Thanks Steve.  :-)

New TT saddle for my bike thanks San Marco.

 Easy sesh for the RS Girls last night as some are doing Reading on Sunday. Good luck to all especialy Claira as this will be her 1st.

Good luck to little EM who will be doing her last long run before London 23 miles. wow!!!

My beautiful wife has had it really bad over the last 2 years and just when things are looking up she is back in hospital for more scans and biopsy's.

However, and I dont know how she does it, still manages to run our lives and is training better than ever. Love you sweetheart. We will get there.

Day off today with all thats going on.

A good gym session on Friday followed by tech work in the water. Threshold run on Saturday and a great key brick session this am. After a 15 minute turbo warm up I went for a 60 minute ride including light spinning, Time on the tri bars and 3 x 5 minute hill climbs holding 90 rpm followed by 20 minute run, 15 minutes @ 6.23 pace and a 5 minute cool down really happy with how things are going. In for mymonthly massage this morning. Well timed after a great session .  Calves back and glutes all good. Just bumped into Mr swim podium. 20 x 100's on 2 minutes. Oh crap 

All is well.

The week of running has done the calves some good.

Start of the week was a 1hr 10 hilly turbo followed by a 15 minute threshold run and 5 minute cool down.

Had a structual asessment with Russel "magic hands" Jenkins.

WHAT !!! I was weighing just under a stone heavier to my left side. My Si joint on the right side was frozen along with the right glute and psoas. Oh and my right hamstring was weak. So basically im F*****.

By the end of the session and some painfull manipulation and stretching I was back to a 3 lbs difference. Iv got a lot of stretching and strengthening to do.

The rest of the week had been mild to moderate. Swim podium on tuesday was full on.

Nothing like starting the session breathing every 5th stroke. Anyone seen my lungs.

Bike all set up for time trial. Just ordered a new steeper seatpost and tt saddle from Andy at "Performance Cycles.

Great to get out on the road on it on WEDNESDAY.

5 miles covered last night with the RS girls. 1 mile warm up 3 x 1 mile at 30 seconds per mile faster than 1/2 marathon race pace with 2 minute active recovery  and finished with a 1 mile cool down.

Easy 40 minute turbo this am and already looking forward to get in the gym and swim tomorrow.

Well done last night to the Run swindon Girls.

For some who have Bath 1/2 on Sunday it was a steady 3 miles with a few 50 m stride outs. For the others who are doing Reading 1/2 it was 4 miles @ Threshold.

 A big well done to Katherine who is flying at the moment. A combination of regular long easy runs combined with Tempo and speed work she is flying and well up for Reading. Well done all.

I biked the session last night just to keep of the legs  and I was freezing. Much sooner had run.

This morning another comfortable 60 minutes on the Turbo.

A week of mixed emotions.

After my first speed session off the bike last week for this year the calves where a little tight however a timely massage on them put paid to that and by the end of the weeks training they where feeling great.

However on Saturday a 40 run run of easy, threshold a hard 5 minute efforts caused the calves to tighten again. Frustrating or what.

So Im going to take this week of running. Still swim, bike, gym and yoga.

I think that its time to get my "calves as strong and as big as cows" My lovely wife describes them like my Granns. Thanks babe, Yes your bum does look big in that dress...Final result  1-1.

However my 400m time trial in the pool last night @ Swim Podium was awsome. Stayed calm and focused throughout. So focused I missed the 2 lengths to go board and ended up doing 18 lengths. However I set a pb of 6 minutes 15 seconds for the 400 finishing feeling really comfortable. I think I might of got another 1 or 2 seconds off that had I seen the 2 lengths to go board. Well pleased.

Easy 60 minute turbo this morning.

My legs are in bits after y'days gym session.

A nice easy 40 minutes of running for the girls last night as most are tired and weiry from all the dedicated hard work. Well done girls.

For me this am nothing more than 35 minutes of light spining on the turbo. Got a hard run coming up this Saturday and Brick session for next Monday so need to be fresh.

All going to plan. Loving the sunshine.

So, training starts to step up now.

Good weeks training last week finishing up with a great 40 minute threshold run around the lakes and the canal on saturday morning and a 1hr 10 minute hilly bike followed by running 8 x 200m ( 1 hard,  1 easy) and 10 minute cool down this monday.

A well deserved Massage afterwards helped big time followed by a light swim.

Took y'day off as it was the wife's b'day.

Today started with 30 minuters of yoga followed by a 30 minute run specific power session in the gym.

Tonight the Run swindon girls will be split some pushing threshold and some taking it easy after thier 11-12 mile run last weekend. I will be taking it easy.

A good week of training down. Grid roller, yoga, golf ball and a monthly massage keeping me pain free.

So I have my first race booked and paid for ,a lovely Valentines prezzy from the wife, entry into Blenheim Triathlon.

Really pleased with my training. Base fitness is all good and now start to increase the intensity a little this week.

A hard session last night at Swim Podium, got dunked at the wall.

This morning I finally got out on the road on the bike. Dry with no ice. sounds like a drink.

Tonight the Run swindon girls will be put through thier paces. 800's and 1 mile repeats.

Great session last night in the water. Mr Hallett and Tonner looking good.

So this morning my body was telling me nice and easy please.

45 minutes steady spin on the turbo.

Back a little tight after y'days deadlifts. Where's the grid?

So its Valentines. Left the wife in bed asleep for a sneaky affair with the DUMB BELLS.

Back home to see her over the moon with her prezzies.

then this evening Im off to Swim Podium. Hey I bought her the complete set of Desperate housewives, bottle of champers and some strawberry champagne truffles.

Shes more than happy to be on her own with all that lot. I would only get in her way.

Love you Trace xxxxxx

A steady 1 hour 10 minute turbo @ 90 rpm followed by 15 minute run @ threshold pace and a 5 minute cool down @ easy run pace.

Feeling fast on the run.

A very cold but very beautiful 6 miles on and off road. Easy running

Up this morning bright n breezy. Run specific gym workout followed by some technique work in the gym.

Im in the water looking out at the untouched snow. What a picture. Just rewards for an early start. Lovin it

Well done girls.

Great session to those who braved it.

1 mile @ easy run pace, 1 mile @ faster than 10k pace) 800m @ easy run pace, 800m @ 5k pace) 400m @ easy run pace, 400m @ 5k pace)

then back up 800m @ easy run pace, 800m @ 5k pace) 1 mile @ easy run pace, 1 mile @ faster than 10k pace.

Over 6 miles covered no rest between sets. Brilliant

and for me this am

10 minute warm up on the tubo followed by 2 minutes flat out with 1 minute recovery x 7 reps. finished with a 10 minute light spin cool down. Im knackered

A week of training from my last post and all is well in the world of me.

Running is good

Biking is good

Swimming is good

Strength in the gym is good

Flexibilty is good

Happy with where I'm at for the time of season. January's targets all hit.

Great session last night at Swim Podium ive got my mogo back in the water. Tonight for the Run swindon girls we have some 1 mile repeats. With a few key weeks left before backoff'sville prior to the Bath Half Marathon it's time to get some speed in the legs.