This Duracell has (temporarily) run out of power.

Last Sunday's ride has obviously emptied the tank, tonights run was testament to this. HR was too high for a given effort, legs were un-responsive and to cap it all I couldn't stop yawning.  I have been doing this long enough now to have known this was coming after the way I felt on Monday. No worries though, I shall take another day off, stay off the alcohol and eat some good food and I should be back to normal by Thursday.
The coming weekends (two) Sportives are going to be an exercise in restraint. I MUST keep my HR within my aerobic limits if I am to avoid this sort of malaise again.
Most of all I intend to put all my training knowledge and experience to good effect to avoid a repeat.

This weekend

Swimming lesson Saturday morning. Getting stonger upper body and core every time I go. Jess (my instructor) made me realise that I haven't been making the most of my arm stroke because I am not reaching far enough and not maximising the power at the end of the stroke. One I had corrected it I was going faster for the same effort. Extended my stay to an hour today. I really need to build the distance up in the next few weeks. It is proving to be beneficial to my all round fitness and strength, I run taller, I can stand for longer on the bike and my lactate threshold is increasing rapidly. As always I felt tired afterwards. Ate loads of good fresh food to recover afterwards, I didn't want to be flagging on Sundays ride.
Spent time in the afternoon chilling and researching recovery drinks of all things.
Went out with Nic, my Sister and her husband in the evening and had a superb time. Didn't drink too much either which was a sort of bonus.
Sunday came and I felt peaky first thing, must have been something I ate? Rich turned up at 8.24 and we promptly assembled our kit and left to ride down to the start of todays 75 mile sportive. Signed on at 8.45 and we set off to meet up with Rich's wife Tracey so she could bring him some tools he had forgotten. Soon got in to things and off we went at a decent old lick. By the time we reached Brewood I was really enjoying the ride. It was one of those rare days where evrything clicks in to place perfectly. The sun shone brightly, the sky was so dazzlingly blue and the grasss seemed greener than ever. Even the wind was not too strong today. We quickly knocked off the small villages and before I knew it we were in Stone. Stopped for a drink refill and to check my lights and then set off for the hillier part of the ride. Once I had stopped I took some time to get going again, as always, but once I did I seemed to get a surge of power that just kept coming. Every time I expected to run out of steam my legs offered up something more and wanted to go faster. The hills have never seemed so flat and after last weeks ride todays hills seemed rolling at worst. We had a good run in to Handsacre before I developed a nasty pain in my hip first on the left and then later on the right. Stopped to stretch. Rich reckons it could be that my saddle is too high and I would tend to agree, adjustment is needed. Before long we were back at the Cross Keys pub toasting yet another good ride. I for one will be going back to this part of the world, it is so much flatter for one thing and beautiful countryside with it.
Tried my pineapple, yoghurt, honey and banana recovery drink and it was delicious. Had a a short nap and fineshed the day with a barbecue, two G&T's and and some quality time with Nic.
All in all a superb weekend and to top it all - no work for two weeks - yipee.

Endomondo Running Workout

Endomondo Running Workout: coastalcrusader was out running 10.62 miles in 1h:35m:53s using Endomondo."

where do you start?

First of all this blog wasn't my idea - let's be clear.
Second, I'm not sure what is going to go in it.
Third, it may not last very long.
I'll be back when ive something to say.