Tri Talk HomepageTri Talk EventsTri Talk ForumsBlogsTri Talk TrainingTri TradeTriPlayerWikiTeam Tri Talk
Quality v Quantity
25m Kick board 30s (03/10/12)
50m Kick board 1:04 (03/10/12)
50m 37 (01/03/13)
100m 1:20.5 (01/03/13)
200m 3:02 (04/04/12)
400m 6:18 (22/01/13)
500m 8:10 (27/03/13) (first 500 in 1500)
750m 12:22 (27/03/13) (first 750 in 1500)
1000m 16:23 (12/02/14) (first 1k of 1500)
1500m 24:51.8 (27/03/13) OW - 23:43 - 2010
1900m 33:58 (09/09/10)
3800m 1:11:20 (24/05/11) (1:06ish @ FM but time inc. T1 1:14)
Golf - 70 (39s / 31st) (**/08/15)
CSS test 6:20 / 3:06 = 1:37 (02/05/14)
CSS fastest splits - 6:18 / 3:03 = 1:38 (22/01/13)

IM and other stuff

100IM 1:50
50 fly 48

20km 38:12
40km 1:02:35 (22/06/14)
90km 2:46:20 (18/08/12)

5km 22:38 (07/05/12) (Tonbridge Tri)
10km 45:41
Half mara 1:46:44 (24/02/13) (Tunbridge Wells)
Marathon 4:09:11 (13/04/14) (VMLM)
30min TM - 6120m
5km TM 22:50 (25/04/12)

(400/20/5) 1:11:33(Eton SS 2009)
Sprint 1:34:55(Blenheim 2008, only standard distance sprint!)
7oaks 1:48:14 (27/04/14)
Tonbridge 1:23:28 (May 2012)
Oly 2:18:31 (Dartford 2014)
70.3 5:34:55 (Midnightman 2012)
Iron 14:21:58 (Forestman 2011)
In 2002 i ruptured my ACL and MCL playing football and was told i would not be having an op on the NHS and could never play again (along with many other things!)... After doing some freeride / downhill MTB'ing for a couple of years, I starting to swim again in August 07 and thought, i cycle, i swim...all i need to do is run a about earning a little money for charity and sign up for the London Oly! I went on to enjoy my first season in tri so much I have done a 2nd, gone sub 2:30 for an Olympic distance got round an ironman and am still going!
When not training I can be seen at the Boleyn Ground being a long suffering season ticket holder at the 1966 World cup winners West Ham Rolling Eyes
Calendar 04 - 2019
<  Apr, 2019   >
Log in
Log in


All about hammerer

Joined: 19 Nov 2007
Location: Right Next Door To Hell

 Send private message
Itís all about mileage
Thu Jan 26, 2012 3:17 pm hammerer
  Reply with quote  
View user's profile
Over Christmas I was looking at my swimming and where Iím at. Iím OK but not setting the world alight and thought to myself, its about time I went below 25mins for 1500, why havenít I. After analysing my stats it became apparent that I had stagnated over the year. Looking closer I had swum only a few k more than 2010 and a lot less than when I broke into mid pack swimming in 2009. It became apparent to me that I really should have improved more than a mediocre 1:07 ironman swimmer, and should have gone below 25 by now for 1500, ( I donít count the 23mins at Dartford as that must have been 200m short!). I then got directed to a piece on the Team TBB website written by ďThe DocĒ, OK he has many faults and not a pleasant criminal history but this guy knows triathlon, so I read it with interest - read article here. This was soon followed by a post by Joe Filliol on his blog saying similar things : read article here.

Now this started to make a lot of sense and after discussing with top swimmers it became apparent that mileage is the key, lots of miles. Why are swimmers so good, well they swim 60k a week. Why are the top triathletes so good, well they swim 40k a week, and why are the top AGíers so good...well even those with a background will be doing > 10k a week so there it was, the golden bullet...I have to get the miles in.
Getting in the pool and doing 2k of drills will not make me fast at 3.8k, doing 20*100 off 2mins is not going to make me good at 3.8k, why? Well because no matter how good your stroke is it will break down as you tire, and if you are not doing 3k sets as standard in the water, and occasionally more, you will not be able to hold that flawless stroke over the Ironman distance. Makes sense doesnt it, then I read about the use of toys. I have bought these thigns but never seem to use them with any consisitency so I have put to use my toys, bands, pull and paddles. Bands are helping me find faults in my stroke I didnít know I had. Unless you swim with flawless form your legs drop like anchors and it becomes laborious. Pull is good if I just need miles and Iíve had a tough leg day and the PPB combo is awesome for strength training. The paddles also make you think about your catch as you have to enter correctly to set it up and you have to pull through strong to keep them in place. All in all itís working

I then took this and looked at my running. I am useless at it in fact Iím worse than that! Why I asked myself? OK, Iím not a natural runner as Iím tall, heavy and run like a lumbering fool. So how do I correct this problem? I looked again at my stats and noticed a pattern emerging. In 3 years of training logs Iíve never run more than 100k in a month. Could it be that simple, can I just improve by running more, will it work? I spoke to a club mate in the past and heíd said that two things make people fast, low body mass and lots of miles. His advice was, run long, run short, run fast, run slow, do it all in one session, but whatever you do run as often as possible. Get up to 40miles a week and then when you plateau think about intervals. So I thought, thatís it lets do it.

Well I then set mileage targets, for swim it was In Jan swim my biggest ever month, that is 23km. In Feb up that to 10k per week so 40k. In the run I set 100k Jan and 100miles in Feb as my targets. Well where am I? Iím close and will hit those targets. Of course my cycling has been reduced, its winter dso commute isnt as reguialr as the dry months, but my Ironman is not until August and my target is the marathon in April so itís not going to be an issue.

Where is my speed? Its working so far, Iím running faster for the same effort, in fact I run a very easy 10k at lunch with a colleague under 55mins. In the pool Iím holding sub 1:40ís as well so those targets I have set for performance are become more attainable every day. With any luck I'll become a better all round athlete as a result.

Thu Jan 26, 2012 6:48 pm Sue
  Reply with quote  
View user's profile
good read
so need quantity as well as quality
well done

Thu Jan 26, 2012 7:15 pm Marbs
  Reply with quote  
View user's profile
One of the most thought provoking blog entries I've read on here, thanks mate. I'm having a rethink myself now having read what you said and those 2 articles you linked to. I'd be interested to know what SolarEnergy etc think of what you said.
  Goto page 1, 2, 3  Next 
2018 schedule
4th March - The Big Half Report
2015 Schedule
15/16th Aug Midnightman Report
2014 Schedule
2nd Mar - Tunbridge Wells Half Marathon Report

13th Apr - VMLM Report

27th Apr - 7oaks tri Report

22nd Jun - Bridge Tri Report

13th July - The Bastion Report

Championship XC

25th Jan - Southern XC Champs Report
2013 Schedule
24th Feb - Tunbridge Wells Half Marathon Report
21st Apr - VLM
28th Apr - 7oaks Tri
23rd Jun - Bridge Tri Report
14th Jul - Cowman
21st Jul - National Lottery Run Report
27/28th Jul - Midnightman Report
22nd Sep - Tonbridge Half Mara Report

Championship XC

5th Jan - KCAA XC Champs Report
2012 Schedule
7th May - Tonbridge sprint
17th Aug - Half Midnightman Report
23rd Sep - Tonbridge Half Marathon Report

Kent XC League

8th Oct - Race 1 - New Barn Park - Report

27th Oct - Race 2 - Tonbridge - Report

1st Dec - Race 4 - Danson Park -

Championship XC

7th Jan KCAA XC Champs - Report

17th Nov London XC Champs - Parliament hill Report
2011 Schedule
29th Jan - SEAA XC Champs (15km) - Report
20th Feb Kentish Killer sportive 73miles - DNS
27th Feb Tunbridge wells half mara - DNS
10th Apr 7oaks tri - Report
17th Apr VLM Report
2nd May Tonbridge Sprint Report
26th Jun Forestman Report
7th Aug Hyde Park Oly Report
25th Sep Tonbridge Half Mara report

Kent XC league

8th October Race 1 - New Barn Park -report
29th October Race 2 - Tonbridge -report
2010 Schedule
21st Mar - Reading 1/2 mara - DNS
18th Apr - 7oaks sprint - Report
30th May - Austria 70.3 - Report
13th Jun - Windsor Oly - Report
27th Jun - Dartford Bridge Oly - Report
8th Aug - London Oly - DNS
26th Sep - Run to the beat 1/2 mara Report

Kent XC league

9th Oct - Round 1 West Wickham Report

23rd Oct - Round 2 Tonbridge Report
2009 Schedule
19 Apr - 7oaks - Report
17 May - Eton - Report
7 Jun - Blenheim - DNS
14 Jun - Windsor - Report
2 Aug - London - Report
16 Aug - Dextro Energy Tri -Report
20 Sep - 7Oaks - Report
2008 Schedule
18th May - Eton Sprint

8th June - Blenheim Sprint

20th July - Bananaman 3/4

10th August - London Olympic

14th September - Orca Classic Tri

5th October - London HM
21km run - DNS Mad

Home | About TT | Privacy Policy | Terms and Conditions | Advertising | Contact TT
Copyright ©2003-2015 TriTalk® All rights reserved.