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At least it not a cold winter morning ergo LSD...
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Last 2 days have been long and busy so no training done (kiddies birthday party also so lots of rice krispie buns etc.. consumed)
Just back home now and was contemplating a run but have a Duathlon in the morning. As its my first multi event I'll opt for chilling out and a decent sleep. Its bound to be a learning experience. I'll chuck an extra run in next week for the Mid Riffers to make up for it! 0 -
Swim this morning at the Arena,
300m warm up
(200m*2, 100m*2)*3
200m
100m*2
2,500m total. Felt good and enjoyed the session.
Yesterday was my first multi event, Limerick Duathlon #1 and I loved it. I don't have any details of results yet but what is far more important is the experience and learning. I spent about 2 hours on Saturday night checking and cleaning my bike and practicing changing bewteen bike shoes and runners. I was all excited. I needed no snooze button to wake me yesterday morning but was dismayed when I looked out the window to see a layer of snow on the ground. I recieved a text from one of the lads who lives by the mountains to ask if it had snowed in Limerick. I replied that it had but looked to be thawing quickly. I had originally planned to cycle to the event but after a bowl of porridge and jam I loaded the bike into the boot of the car and headed to St Endas. Triathletes are a hardy bunch indeed as I arrived to see a couple of bikes racked already! There was a great buzz around the slushy transition area and everyone was asking the same questions. I met a couple of ex rowers and chatted with some other newbies. The atmosphere was great and the excitment kicked in further with confirmation that the event was going ahead. I racked my bike and organised my bits, however I couldn't take my eyes off some of the tecnology on display :eek: I love my bike (because its my first) but I could only just stare at the 'machine' the guy racked next to me. He was serious and focussed looking but friendly enough to chat with me. In fact everyone seemed very chatty and there was certainly a buzz at registration. My OH arrived with my son, the sun came out and now I was really looking forward to starting!
I lined up in the middle of the pack and made it my immediate business to run past my son and give him a big wave. In doing so I was slow to notice that most of the field had sprinted down the hill to the narrow gate. I soon found my stride and began passing people. After a mile or so my lung burned with the cold air but the legs were open for business. Out and back runs are great because you can get a good idea of where you are approximately in the field. As I approached the first transition I was breathing heavily and wondered if I had gone off much too hard. I got my helmet on and changed shoes without an incident but doing this at rest and doing it at full tilt are two very different things. I struggled to get my shoes into the clips down the first hill as I was more conncered with handling the bike through the gate and avoiding the oncoming runners. Once the feet were clipped in though I marked the next bike in front of me and went for it. The cycle leg was over quickly enough and I made up a couple of places, however short as it was my quads were burning from the lactic. One of the 'machines' passed me on the cycle and I couldn't catch him back. I really noticed that the high spec bikes seemed to pull away effortlessly downhill and on flat ground but it was all eqaul on hills as far as I was concerned. I remembered to drink from my bottle on the bike.
With the last 500m of the cycle to go I had an idea to take my feet out of the shoes. I managed it without too much trouble. I thought I was being clever but what I didn't anticipate was the wet socks. The little sharp hill into transition was frowned upon by the burning legs. T2 was a weak point for me. My idea to get my feet out now menat my sock were wet and it took forever to shove my feet into my runners. I would have been as well off untying the laces. I also tried to rack my bike the other way around for some bizarre reason. Once back on the road I suddenly realised the need for intensive brick sessions in your training. My legs were like jelly. Maybe I went to hard on the bike, I know I could have dropped a gear going up some of the hills. Ah well, on with it at what felt like a slow jog. I was passed early by the guy who had racked the nice bike next to mine. He had one of those fancy race belts too which I made a mental note to get. The legs began to breath a little and I pushed to catch him again. He caught me, I caught him, he caught me and I thought I had him before the last hill. He even said in good spirits 'go for it!'. I had no 'go' left on the last hill though and he seemed to sprint past me for the line. It didn't matter 'here's my Daddy' was all I noticed crossing the line
I was exhausted but elated and immediately shook the hand of the guy who had dragged me over the last mile! The buzz afterward was excellent and once again there were, handshakes, back slapping and general encouragement all around. I had originally hoped to get under an hour for the event but the conditions were ideal and I gave it socks to get that with a bit to spare. As I said already , Loved it and would recommend it to anyone!
A bit of a long post but I wanted to document how I felt as a newbie on my first event. I'll update later when the results are confirmed.0 -
goos stuff MCOS, sounds like a good event,
am planning on doing a couple of duathlons myself this year,
am also in the process of changing my bike at the moment so herself will be pleased to know that spending money on a high spec WILL yield results
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Thanks guys. Delighted with my result also
Came in 11th overall in 52'06" which was waaaaay beyond expectations
Splits were Run 1 11'54" (12) Bike 26'29" (10) Run 2 13'43" (17)
The run was a bit shorter than 3.8k but I'm thrilled with the first run and the bike. I clearly need to work on the 2nd run next time!
Did some XT tonight
2 miles on indoor track quick to warm up, about 6'30" pace
Chin ups 10,8,6,4,2,4,6,8,7 tried a pyramid until I failed, tough!
Dips 10,8,6,4,2
DB row 26kg db 10,10,10,10
4 miles indoor track at 7 minutes per mile
10 minutes core
Arena was jam packet this evening, Maybe something to do with the fact that Usain Bolt was strolling around earlier!0 -
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Hey pgibbo, how was the skiing?
Skiing was FANTASTIC. Thanks for asking. We had a great time and conditions were excellent. We even got a swim in one evening over there. They were long days - up at 7;30 each moring and skiing until the last lift stopped. Savage stuff. Great to be back to work.......NOT 
Unfortunately I got some food poisoning from a local eatery (Galway) on Saturday night. So today was my first day back training. Knocked out 7.34 miles today @ 7:45 pace so happy enough with that.0 -
Good stuff pgibbo, time to get back into it now. Good run to start with
5.5 miles easy this evening. Had company so it just flew by.
Swim afterwards with the club
50m*13 warm up easy
25m*10 drills
50m*8 off 55-60"
100m*4 off 1'50"
50m*8 off 55-60"
100m*2 off 1'50"
2,300m total, good session but got some lower leg cramps towards the end. Still working hard to adapt to the new lane times0 -
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Decided to do the cycle with the quick bunch this morning as there will be wine later and a lie in tomorrow
Cycling 112km about 80 of it with a group. 3'47' total average speed 29.5km/h. Lovely day for anything outdoors. My longest spin on a bike and decent spin overall. Had a banana at 1.5 hrs and a nutri grain at 2.5 hours. The first 2 hours were good, big group and chatty and incorporated one steady climb. At that point a few IM types decided to take on another climb while the rest headed back to Limerick. I went with the climb. Enjoyed it and climbed well although I worked hard. The group began to split on the descent but I was still feeling ok. Then at about the 3 hour mark, the wall! 10k from home and I was the latest casualty, the last 5k home was a crawl. Very happy to get a long spin with a couple of climbs but lessons learned... bigger breakfast, more water, an emergency gel and generally more bike mileage
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That's a tough session MCOS. Most people would be smoked after the stint on the ergo, let alone the weights and run. Are you doing the duathlon this weekend in Limerick?
Yeah, the abs, shoulders and arms are sore today so I was doing something beneficial I need to do the core more often and get a shake into me after a session like this (I'll have the shakes soon, on order). I ended up eating too much too late and not getting up for my session this morning. College after work so today is an unscheduled day off, only my own laziness to blame, quite annoyed with myself :mad:
Yep I'll be at St Endas racking my bike for about 9.30. You thinking of doing it?0 -
Yeah, the abs, shoulders and arms are sore today so I was doing something beneficial I need to do the core more often and get a shake into me after a session like this (I'll have the shakes soon, on order). I ended up eating too much too late and not getting up for my session this morning. College after work so today is an unscheduled day off, only my own laziness to blame, quite annoyed with myself :mad:
Yep I'll be at St Endas racking my bike for about 9.30. You thinking of doing it?
I am at a Martial Arts seminar all day Saturday so I will not be going to Limerick. Best of luck with it. Todays rest day might stand to you come Saturday!
I have only had 1 spin this year on the bike. I did 30 miles on Saturday at an 18mph average pace. I need to get a lot of miles behind me this year. Last year I did the 2 sprint triathlons with only a handful of cycles. Considering I just invested in a new bike, I need to start justifying it or my OH will string me up for wasting the money.....:eek:0 -
30 miles at 18mph is good going pgibbo! Try to suss out some group cycles and you will rack up some miles easily (especially if you are thinking of middle distance). Duathlon is Sunday. I'll give it welly anyway. I'm more concerned about shifting the DOMS setting in from the XT session. Abs are so sore today it hurts to cough or sneeze! It probably looked like I was doing nothing to the rugby players on the mats beside me ('bouncing' their situp + ball exercises) but all that 'squeezing' and 'holding' is actually the killer way of doing it 0
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Got up early this morning to do the cycle I meant to do yesterday.
Cycling 47km of mostly main roads average speed 33km/h. Nice conditions, dry and reasonably calm. Kept a decent gear going to work hard on hills. Went out with the intention of working for 40km which I passed in 1'12'. I was happy with that. Left knee became sore so spun the last few kms home (I never work on them anyway because the roads are so badly pot holed). It was bright too after an hour so happy days 0 -
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Unscheduled training session but really called for as was feeling out of sorts about training the last couple of days. So reported myself down to the Arena Pool after work
Decided to do a timed 1500m as I began my steady state swim too quickly. The big digital clock was on too so easy to see if a decent time was on. Gave it socks and knocked another 90 seconds off my personal best. 27'26" :eek: Ok, its still snail pace by swimmers standards but if you had asked me last summer if I could do that even with lessons and miles in the pool, I wouldn't have believed you. I was quietly delighted with myself The last 250m was tough but I just tried to keep reaching. My shoulders felt like I had done a heavy weights session afterwards.
50m*6 one arm drills
50m*4 cool down bi lateral breathing
2,000m total and feeling good about swimming again yay!0 -
7 miles over local hilly route in 49'30". Overall pace 7'04"/mile. Been a while since I did this route, must try and do the hills more often. First 4 miles were sub 7 each and felt ok. Out tonight though and have a duathlon in the morning so eased off the pace a little for the next 3 miles. Decent run. Designated driver tonight for a bunch of party girls and we are out to the Dogs first, hmmm discipline required 0
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Limerick Duathlon #2
My preparation wasn't as good for this race as the first one. Late night on the town (not drinking) and an up and down week of training meant I wasn't quite 100% but willing to give it a lash anyway! I was pleased with the result of 15th overall (provisional). The first run was good averaging about 5'32/mile for the the full 3.8k this time. This was a lung opening pace for me and tough going into a headwind. I improved the bike split for the 16k too averaging about 37km/h. It was a bit windy so it was hard work. I tried to chase the TT bikes that passed me to no avail. The sound of those bling wheels (especially the disc ones) when they pass is such that you don't know if you are being passed by a bike or a car!
T2 was slow again, I'm such a muppet, I forgot where I had racked my bike and ran straight passed my shoes After doubling back I was well... just slow to change shoes... I think 2 people passed me out of transition alone. About 200m into the second run I felt a cramp coming onto my left calf. About 30 seconds later I had to stop and stretch it out. It took another stretch again to get going. I pushed hard but had no stride and was passed by 2 more guys. The cramp kept threatening too which was annoying. I think the second run was about 6'30-7'/mile pace. I feel like my first run and bike are about as quick as I can go at this point but my run off the bike is terrible really and needs practice! As do the transitions! Man this sport is much more complex that just running and there is still swimming in a wetsuit to add to the fun
total 54'14" R1 13'06" (11) B 25'51" (13) R2 15'17" (19) overall 15th0 -
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Iced the calf up last night after it slowly cramped up all day. I even had to get up and walk around during college a few times last night. Still tight this morning but a little better. The swim was nonetheless uneasy
300m easy warm up inc 2*50 gingerly kicking legs
300m*4 off 5'50
150*5 a bit quicker (ducked out of the last one at 100m)
2,200m total. At times swimming well, other times gasping, always nervous about kicking so this wasn't a great session. Seems to have loosened the calf up a bit more though I'm not going to risk running on it again today 0 -
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Decided not to run yesterday. OH convinced me not to more like it. Calf still a bit sore but much better. Going to cycle tomorrow and do the 10k on Sunday.
Swim this morning.
300m warm up with 2*50 kicks
100m*19 off 2'10 found these comfortable
500m easy practicing breathing on my weak side
2,700m total. Much more energy this morning 0 -
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Decided on a run to check the calf instead of cycling in the dark.
Out at 6am for 6.1 miles in 46'. Then moved furniture on and off a Truck for 3 hours. Decided not to bother waiting for a lift and ran home instead, 6.1 miles in 46'30" all before breakfast
Total 12.2 miles in 1'32'30" about 7'34"/mile pace average. Legs felt ok but I'm not sure if the speed is there for tomorrow.0 -
Adare 10k 39'13" personal best and generally delighted
As stated in the first post in this log sub 40 was my main running goal this year, so I wasn't quite expecting to get it on my first attempt! It was a windy undulating course but a good atmosphere and friendly faces. The splits show just how inexperienced I am at shorter races. 5'50, 6'04, 6'27, 6'23, 6'40, 6'22. I had a bit of a 'give it a lash and see' attitude beforehand and clearly went out too hard. Mile 4-5 were tough , I felt as though I was running out of steam and sub 40 was slipping away. I rationalised that it was just over a mile to go so I just worked harder. Delighted with the time and really enjoyed the event a 5 mile pb of 31'31" set along the way too. 0 -
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