hills, spills and bellyaches

showry

Wednesday:
Cycling,
60km, avge speed 30.8 km/h,
think that'll be it before the Sean Kelly on saturday, might go for a short run on Friday maybe,

showry

Sunday:
Sean Kelly tour,
160 km,
total cycling time 5 hrs 59 min,
about 7 hours with food stops and punctures,
very happy with myself - that's this year's goal sorted,
it was tough though, very tough, contemplated getting off once or twice, especially up mahon falls, but resisted,
was so thrilled with myself i went on the piss until 6 this morning

SUNGOD

great stuff showry well done

Woddle

Fair play showry, I dont know how you do it. I can relate to you running wise but to sit on a bike for near 7 hours, I don't think I could but excellent stuff.

showry

Thanks lads,
once the hangover was gone I realised how sore I was,

Tuesday:
5 mile run, easy enough pace,

legs were very heavy, met someone training for a marathon so went round with her, an enjoyable run

showry

Thursday:
50 km cycle, avge speed 30 km/h,
Headed to Lismore and back, was a beautiful evening for it,
was just a spin to loosen the legs after Sunday although I pushed it a bit on the way back,
have been taking it handy this week and going a bit overboard on the food, it'd be quite easy to get into bad habits so will start stepping things up again,
I weighed myself last Saturday and was bang on 12 stone, delighted with that - don't really want to lose too much more,

showry

Going to pot this week,
have been getting up late, fried breakfasts, takeaways and doing very little training,
was going to go for a run before the soccer tonight but the little lad wanted to come to the game so I had to drive back and collect him,
will go for a spin on the bike in the morning, hoping to go to Cork to see the end of the tour of Ireland on sunday so there'll be nothing done that day,
will start afresh again on Monday at the track, I need to get some new goals,
sub 45 for the winter running league will be a starter,

Odysseus

Only just caught up with your log congrats on the completing the Sean Kelly race. There is nothing wrong with having a week off after a big event I often do it myself. In term of goals I generally try to already have another race in mind before I finish the current one, I find that helps to keep me focused. Congrats again.

showry

Thanks Odysseus,
I suppose my next goal will be the 10 mile series after Christmas. I've been reluctant to go beyond 6/7 miles since my injury last winter so I need to start pushing the distances on a bit.

Saturday:
5.5 miles, about 7:30 pace - lovely run, felt quite strong and there was plenty in the tank, maybe all that staying in bed and eating wasn't so bad.

showry

Sunday:
50 km cycle, avge speed 30.9 km/h,

showry

Monday:
Running, speed training,
9 X 200m,
fastest 37 secs,
slowest 40 secs,

showry

Tuesday:
Running, 5 miles on grass,
about 8 min mile pace, met a few others, very enjoyable run,

showry

Wednesday:
Running, 5 mile charity race,
half on road, half through the woods,
it was a predict your time affair,
I went off at 36 and came in about 30/40 secs too fast,
felt very good and had plenty left at the end,

Sweater

Hi Showry,

Fair play to you. Great progress. Completing the Sean Kelly is a savage achievement. I've hiked over the back of the Mahon Falls on occasion and can barely contemplate trying to cycle anywhere near it..

showry

Thursday:
cycling to/from work,
45km each way,
avge 32.3 km/h on the way down, 30.1 km/h on the way back,
was expecting a tail wind this morning and a head wind going home - only got the head wind though,

showry

Saturday:
Running,
4.5 miles, about 8 min pace,
was on the beer last night and felt every bit of it, not an enjoyable run,

showry

Sunday:
Cycling, 80 kms, group spin,
avge speed 29.5 km/h

showry

Monday:
Running,
speedwork - 5 X 400m
fastest 78 secs,
slowest 81 secs

showry

Tuesday:
Running, 5.5 miles,
first 2 miles @ 7 min pace, next 3.5 @ 7:30 pace,

most of the leagues in spring, summer and autumn are in the Friary college, a 1.25 mile circuit on grass,
they started a beginner's league tonight which herself wanted to do,
it's a 1 lap challenge aimed at getting people started - the idea is that you walk/run the circuit with an aim to running the whole thing after 6 weeks,
so I ran out there, met her and walked/ran it with her and ran home the long way,
it's less than 3 years since I was in the same boat so I know how hard it is starting from scratch, but I also know that sticking with it gets results, I can still remember how delighted I was to run 2 miles without stopping after 5/6 weeks so hopefully she'll stick with it,

tomorrow's supposed to be cycling but the weather forecast probably rules out cycling to work, might try and get out for 50k in the evening - if not I think I'll take a break - don't want to overdo the running,

showry

Thursday:
Running, athletics club autumn league,
5 miles, 34:22,

4 muddy laps of the Friary college, first time ever under 35, about a minute faster than my best,
one of my mates was down from Dublin (he's getting married tomorrow) and he's pretty strong so I ran with him,
very good run, was close to my limit but there was probably still a small bit more left,

took a rest day yesterday, wasn't going cycling in that weather,
have tomorrow off for the wedding - planning to go for a spin in the morning but there's pre-wedding pints tonight so they might scupper that plan,

showry

Friday:
Cycling, 75km @ 29.5 km/h

Wedding last night so today was a write off,
going to the in-laws in Cork tomorrow, was thinking of cycling up and down but am in too many bits today - might just go for a quick spin before we go instead,

showry

Sunday:
Running, 6.5 miles,
handy enough,
normally I like running in the rain but didn't enjoy this,
legs were very heavy,
I'd had 2 dinners at my in-laws,
never comfortable,
still, just glad to get something done in that weather today,

showry

Monday:
Running, speedwork,

9 X 200m
fastest 36 secs, slowest 39 secs,

probably need to move the distances up a bit, try some 600s & 800s,

showry

Tuesday:
Running, athletics club 1 lap challenge,

did 2 laps (2.5 miles) at about 7:40 pace,
did my timed lap in 7:37 - just above 6 minute pace,
did another 2 laps at about 8 minute pace,

6.25 miles in total,

showry

Wednesday:
Cycling to/from work - 45 km each way
avge speed 30.9 km/h going down, 31.1 km/h going back,
really struggled on the way back - didn't seem to have any power going to the legs at all,
think I may have pulled something around my groin as well,

showry

Thursday:
Running, 6.25 miles,

Autumn league - 5 miles - 34:07,
followed by a 1 lap warm down,

hamstring felt a bit tender beforehand so I said I'd give it 1 lap and see how it went, it felt better as I went on though so I picked it up a bit on every lap,
lap times:
8:57
8:31
8:21
8:16

showry

Sunday:
Cycling 70km, avge speed about 27 km/h

Had a rest day Friday,
was going to go cycling yesterday but the hamstring was still playing up a bit so I left it, wish I hadn't as they went for a good spin,

this morning was an organised training spin - the club was trying to keep people that had done the Sean Kelly into cycling,
there was a big turnout, lots of new faces, was supposed to be a 100k spin but was shortened to 70,
and then when I got back there was some car rally on and there were cars everywhere, going through a roundabout had to come to stop, couldn't get my feet out of the pedals fast enough and tiiimmber, nothing bruised but ego, summed up the day though,

showry

Monday:
Running, speedwork

4 X 800m,

2:54
2:54
2:56
2:57

was allowed 3:08 per the runningforfitness calculator so happy with that,

Woddle

Thats quick showry, great speed how long was your recovery between each one

showry

cheers Woddle, about 2:30 between each one,

showry

Tuesday:
Running, 5.25 miles,
athletics club one lap league,
4 miles to the Friary college and back at about 8 min pace,
did my lap in between in 7:25, 12 seconds faster than last week, well pleased,

showry

Wednesday:
Cycling, 50 km, avge speed 29 km/h

showry

Thursday:
Running, 6.25 miles,

Autumn league - 5 miles - 33:33,
followed by a 1 lap warm down,

really happy with the way this has been going - hadn't broken 35 on this course until 2 weeks ago,
went off well and felt good all the way - still strong at the end,

lap times:
8:29
8:28
8:23
8:13

showry

Saturday:
Cycling, 50 km, avge speed 30.5 km/h

had a rest day yesterday but legs felt quite heavy today,
had to go out and be back early as herself was heading off for the day and it was fecking cold - full winter gear - long sleeved jersey, tights and overshoes,

showry

Sunday:
Cycling, 50 km, 29.5 km/h,
a bit hillier than yesterday,
had to be out and back early again,
haven't had a decent long spin in ages - hopefully next weekend I'll get 2 decent group spins in

showry

Monday:
Running, speedwork

4 X 800
2:52
2:54
2:55
2:57

tough

showry

Tuesday:
Running, 5.25 miles,
athletics club one lap league,
4 miles to the Friary college and back at about 8 min pace,

did my timed lap in 7:35, 10 seconds slower than last week but it was windy and the ground was a bit softer so still happy with it,

the weather forecast put me off cycling to work this morning, they were talking about gale force winds but it's actually a lovely morning out there, a biy breezy. But I had talked myself out of it last night and couldn't psyche myself up this morning then.

showry

Wednesday:
Running, 6.7 miles, 7:10 pace,
went with my brother and we pushed it along a bit, good run

showry

Thursday:
Running, 6.25 miles,

Autumn league - 5 miles - 33:23,
followed by a 1 lap warm down,

10 seconds faster than last week with a strong head wind in one section, felt strong

lap times:
8:29
8:23
8:20
8:10

tomorrow should be a rest day but going to the blues match tomorrow and a few pints afterwards so will probably go for a short run between work and the game and take saturday off,

weighed myself this evening - 11 1/2 stone - about 1/2 stone lost in 3 weeks,

showry

Friday:
Running, 5 miles, easyish - about 8 min pace,
had a rest day yesterday so went on the lash friday night - yesterday was spent shuffling between the couch and bed - herself not pleased,

Sunday:
Cycling, 85km with a couple of tough climbs, avge sped 28.7 km/h,

showry

Monday:
Cycling, 60km, avge speed 29.3 km/h,

showry

Tuesday:
Running, 5.25 miles,
athletics club one lap league,
4 miles to the Friary college and back at about 7:30 min pace,

did my timed lap in 7:37, a bit slower than last week but the ground was very very boggy. There was cross-country championships there at the weekend and it was very dug up.

There's only 1 more week of these leagues left and then we're into winter league season.
My next target is the Munster 10 mile series after Christmas so I'll be adapting my routine for that.
I'm not sure what I should be aiming for. Based on my best 5 mile time McMillan is predicting just over 71 mins which I'd be delighted with.
I've only ever run 2 10 mile races, my best was 79 mins in Dungarvan in early 2007 and I did 82 in Ballycotton a month later. My best 5 mile time at that point was 37:30 which McMillan predicts at 78 for 10 miles so maybe 71 is on.
Dungarvan is probably the best bet, would probably lose 2/3 minutes at the start of Ballycotton.

I'd still like to keep the cycling up for the winter though as I think it's really contributed to my fitness without having had to overdo it with the running. So with that in mind the long run will probably need to be during the week.
Here's the initial plan but I may have to revise it if it's not working out.

Monday: long run - 12 miles by the end of December
Tuesday: easy run
Wednesday: winter league - 6 miles at close to race pace
Thursday: speedwork
Friday: rest
Saturday: cycling or 10k easyish (depending on weather)
Sunday: cycling or rest (depending on weather)

Does anyone have any opinions or suggestions?

showry

Wednesday:
Running, speedwork

4 X 800
2:51
2:54
2:55
2:56

800m warm up and warm down each side

showry

Thursday:
Running, 6.25 miles,

Autumn league - 5 miles - 33:32,
followed by a 1 lap warm down,

about 10 seconds slower than last week, wasn't as boggy as the other night but there were a couple of dodgy spots,
had nothing left at the end, last lap was a bit down on last week's

lap times:
8:27
8:17
8:21
8:26

shels4ever

showry wrote: »

Wednesday:
Running, speedwork

4 X 800
2:51
2:54
2:55
2:56

800m warm up and warm down each side

I'd kill for these times.... .

showry

Saturday:
Cycling, 60 km with a tough climb,
25 km/h, weren't pushing it too much

showry

Sunday:
Cycling 80km, avge speed 29 km/h, long climb

showry

Monday:
Running, speedwork

4 X 800
2:50
2:52
2:52
2:55

showry

Tuesday:
Running, 5.25 miles,
athletics club one lap league,
4 miles to the Friary college and back at about 8 min pace,

did my timed lap in 8:15, 40 seconds slower than last week - for a mile and a quarter!
It's on grass so between all the rain and 2 sundays of cross country championships the course is in bits - was like an ice rink all the way round - couldn't get any traction at all,
Thursday's the last night of the 4 lap league there but I might give it a miss if it doesn't dry out a bit,

showry

Wednesday:
Running, 6.7 miles, 7:03 pace,
very happy, met one of the lads after 3.5 and ran a mile with him at about 8 minute pace, felt strong,