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Trample the weak. Hurdle the dead.

  • 02-08-2009 12:51pm
    #1
    Registered Users, Registered Users 2 Posts: 1,123 ✭✭✭


    Need to start a log to put a bit of structure on my training. Initially I'll just log what I've done and then try to introduce some quality sessions.

    At the moment I just want to get fitter and stronger overall. Sounds kind of vague and it is. It's at the back of my mind to do a sub3 marathon at some point (maybe 2011) and an Ironman (m-dot or otherwise - Eireman looks good). I want to do the Beast of Ballyhoura next year - http://www.ballyhourabeast.com/.

    I'd like to do a few endurance events next year but I know I'll be doing them for the next 20 years or so, so there's no rush - I don't need to "race" them. I must start to work on speed. 5k, 5 mile, 10k, 10 mile and half marathon.

    Wish me luck!


«1

Comments

  • Registered Users, Registered Users 2 Posts: 1,123 ✭✭✭GoHardOrGoHome


    Sorry Tingle. This is not a hurdling log I'm afraid!


  • Registered Users, Registered Users 2 Posts: 1,123 ✭✭✭GoHardOrGoHome


    Last two weeks were pretty good so here they are...

    Last week

    Date|Day|Session|Comment
    2009-07-18|Saturday|Adidas 5 mile race|10 seconds off my PB.
    2009-07-19|Sunday|5 miles hilly run in Ticknock. 60 minutes.|
    2009-07-20|Monday|7 miles hilly run in Ticknock. 90 minutes.|
    2009-07-21|Tuesday|nada|
    2009-07-22|Wednesday|10k Kippure Handicap race|Mucky and wet!
    2009-07-23|Thursday|zilch|
    2009-07-24|Friday|Phoenix Park 5k trail|under 21 minutes
    2009-07-25|Saturday|nothing
    2009-07-26|Sunday|Beast of the East Tri|1500m swim, 40k cycle, 10k run|3h10
    2009-07-26|Sunday|Mountain bike session| 2 hours or so

    This week

    Date|Day|Session|Comment
    2009-07-27|Monday|day off|
    2009-07-28|Tuesday|5 miles easy|2 laps of LeCheile's stomping ground
    2009-07-29|Wednesday|4.6 miles easy|
    2009-07-29|Wednesday|9.5k IMRA Ballyross Trail race|Wet!
    2009-07-30|Thursday|zilch|
    2009-08-31|Friday|day off
    2009-08-01|Saturday|IMRA Dublin peaks 33.66K|First long run in a long time. 4h05
    2009-08-02|Sunday|Weights session|


  • Registered Users, Registered Users 2 Posts: 1,123 ✭✭✭GoHardOrGoHome


    I've run 457.2 miles this year.

    5 months left in the year.
    21 weeks
    151 days.

    1000 - 457.2 = 542.8.

    So I need to do around 109 miles per month.
    or 26 miles per week
    or 3.6 miles per day.

    That sounds easy enough.


  • Registered Users, Registered Users 2 Posts: 1,123 ✭✭✭GoHardOrGoHome


    Date|Day|Race|Predicted Time|Time
    2009-08-05|Wednesday|IMRA Earls Drive|?|
    2009-08-08|Saturday|IMRA World Trial - Crone Wood|?|
    2009-08-12|Wednesday|IMRA trail?|?|
    2009-08-15|Saturday|Adidas 10 mile|1h10|
    2009-08-19|Wednesday|Aquathon?|?|
    2009-08-22|Saturday|Gaelforce|4h30|
    2009-08-29|Saturday|Warrior's Run|?|
    2009-09-12|Saturday|Roar Adventure race Achill?
    2009-09-12|Saturday|Tri an Mhi Triathlon?|?
    2009-09-19|Saturday|The Lakes 10K|42:00|
    2009-09-26|Saturday|Adidas Half Marathon|1h30 - bit optimistic|
    2009-10-04|Sunday|Rathfarnam 5K|19:59|


  • Registered Users, Registered Users 2 Posts: 5,441 ✭✭✭Slogger Jogger


    Good luck Eamon. I contemplated doing yesterday's race but the thought of running near Kippure again and the need to be very familiar with route options between Tibradden and Cruagh, put me off. Sounds like a good, if tough day out. I took an alternate option of recce'ing Fraughen Rock Glen to Lug. Tough route.


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  • Registered Users, Registered Users 2 Posts: 1,123 ✭✭✭GoHardOrGoHome


    There were only 16 of us in the race in the end. I also shared your doubts about the navigation of the route so I decided to take it dead handy for the first half and let Joe Lalor overtake me. On a trail on the other side of Tibradden on the way up to Cruagh he nipped through a sneaky little rabbit hole up into the forest! I followed him and we cut out a huge zig zag portion. In doing this I held myself back from what I would have considered a comfortable pace but I haven't had any LSRs in the last while so I really didn't know what my body could take. I reckon going slow was the best thing I could have done to stay comfortable towards the end of the race.

    Kippure was pretty rough going on the way down. Found myself tripping and not being as sure of foot as I was at the Kippure handicap.

    I was pretty tired at the end but really glad to get on my feet for 4 hours. My last long run was 1h30 and it's been months since I've done a long run so I want to re-introduce one or two longish runs a week.

    Fraughen Rock Glen looks good. I'll be doing Gaelforce that weekend so I won't be able to make it.


  • Registered Users, Registered Users 2 Posts: 1,123 ✭✭✭GoHardOrGoHome


    Felt alright on Sunday and meant to get out just for 2/3/4 miles to see how the legs were. In the end I took up my friends' offer of a gym session. I have no idea about weights. I'll post the workout when I find out what exactly we did.

    6.5k easy run with my sister in Carton Demesne. 42 minutes. 2009-08-03 Monday.


  • Registered Users, Registered Users 2 Posts: 1,123 ✭✭✭GoHardOrGoHome


    Plan for this week

    Date|Day|Session|Comment
    2009-08-03|Monday|6.5k|easy - Carton Demesne
    2009-08-04|Tuesday|8k|easy - lunch time
    2009-08-05|Wednesday|9k| IMRA race - Earl's Drive
    2009-08-06|Thursday|8k|easy
    2009-08-07|Friday|8k|easy
    2009-08-08|Saturday|12.9k|IMRA Race - Crone Woods
    2009-08-09|Sunday| 20k|if I'm feeling okay after the race

    This would be a total of 72.4k. The minimum I want to do is 50k running.

    Hopefully I'll get out for a mountain biking session as well.

    Going to rejoin Trinity gym this week so will hopefully introduce two swims and at least one gym session per week.


  • Registered Users, Registered Users 2 Posts: 1,123 ✭✭✭GoHardOrGoHome


    Weights session on Sunday 2009-08-02.

    Bench press - 10 x 20kg, 8x 30kg, 5 x 40kg.
    Bent over row 20 x 7.5, 12 x 10kg, 10 x 12.5kg
    Tricep pull down rope 10 x ?
    Tricep pull down bar 10 x ?
    Bicep curls 10 x 7.5?, (left and right), 10 x 10 (I think)
    Pull ups - 10 unassisted, 10 assisted by 20kg (I think)
    Military press 10 x 17.5, 10 x 17.5, 10 x 17.5
    Leg press - 10 x 50kg?
    Pressups 10, 10, 2 (arms wouldn't work anymore).

    Huge improvement needed!





  • Registered Users, Registered Users 2 Posts: 1,123 ✭✭✭GoHardOrGoHome


    7.95k today (2009-08-04 Tuesday). Very easy pace. Lunchtime. Knee felt a little "creaky?" at the start. 10 minutes in it warmed up nicely and I felt great for the rest of the run.

    Good stretch afterwards (I'm really bad at stretching after runs). Calves, hamstrings, quads, glutes and a few arms stretches. Arms and chest are still sore from the weights session on Sunday. Although the neck and shoulders were a bit tense from the run on Saturday (I think).

    IMRA race tomorrow. Not expecting to be fully recovered so if I feel any tweaks or niggles I'll slow down to a jog and just finish the distance.


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  • Registered Users, Registered Users 2 Posts: 1,123 ✭✭✭GoHardOrGoHome


    Unscheduled 7.1K run at lunch time today (2009-08-05 Wednesday). Very easy pace. Will look at the heart rate data later but reckon it was pretty much between 125 and 135. Took about 42 minutes.

    IMRA race tonight. Hope to do a long warm up.


  • Registered Users, Registered Users 2 Posts: 3,841 ✭✭✭Running Bing


    Weights session on Sunday 2009-08-02.

    Bench press - 10 x 20kg, 8x 30kg, 5 x 40kg.
    Bent over row 20 x 7.5, 12 x 10kg, 10 x 12.5kg
    Tricep pull down rope 10 x ?
    Tricep pull down bar 10 x ?
    Bicep curls 10 x 7.5?, (left and right), 10 x 10 (I think)
    Pull ups - 10 unassisted, 10 assisted by 20kg (I think)
    Military press 10 x 17.5, 10 x 17.5, 10 x 17.5
    Leg press - 10 x 50kg?
    Pressups 10, 10, 2 (arms wouldn't work anymore).

    Huge improvement needed!





    Nice workout there Gohard. Hoping to start something similar myself. Wouldnt imagine it would be too long before you start noticing significant improvements if you keep that up.


  • Registered Users, Registered Users 2 Posts: 1,123 ✭✭✭GoHardOrGoHome


    Nice workout there Gohard. Hoping to start something similar myself. Wouldnt imagine it would be too long before you start noticing significant improvements if you keep that up.

    Thanks RB, yeah, I'd like to make it part of my strengthening routine. I'd be a hard gainer i.e. I wouldn't put muscle on easily which is no bad thing when running is my main concern. I wouldn't be obsessed about keeping my weight low though. You never know, soon I might have those dancing pecs!

    I'm going to look through "The Lore of Running" and "Advanced Marathoning" to find some specific drills which would be beneficial for running. I'm not too bothered about leg exercises as I do a decent amount of hill running which I find enjoyable. The gym would be a chore.

    On Tingle's advice I just want my whole body to be stronger so that I can withstand injuries. Towards the start of the mountain running season I found my left lower back just felt a bit weak when pounding and leaping down steep descents so I want to build that up.


  • Registered Users, Registered Users 2 Posts: 1,123 ✭✭✭GoHardOrGoHome


    Age: 29
    Height: 177cm (5'9")
    Weight: 66kg

    Body fat is probably around 15%


  • Registered Users, Registered Users 2 Posts: 1,123 ✭✭✭GoHardOrGoHome


    Last week (2009-07-18 - 2009-07-26) Forgot to put in Rathfarnam intervals and warm down.

    Date|Day|Session|Comment
    2009-07-18|Saturday|Adidas 5 mile race|10 seconds off my PB.
    2009-07-19|Sunday|5 miles hilly run in Ticknock. 60 minutes.|
    2009-07-20|Monday|7 miles hilly run in Ticknock. 90 minutes.|
    2009-07-21|Tuesday|6x800, 3x600|Rathfarnam, tired! 6.4k total
    2009-07-21|Tuesday|2k|Rathfarnam, warm down
    |
    2009-07-22|Wednesday|10k Kippure Handicap race|Mucky and wet!
    2009-07-23|Thursday|zilch|
    2009-07-24|Friday|Phoenix Park 5k trail|under 21 minutes
    2009-07-25|Saturday|nothing
    2009-07-26|Sunday|Beast of the East Tri|1500m swim, 40k cycle, 10k run|3h10
    2009-07-26|Sunday|Mountain bike session| 2 hours or so


  • Registered Users, Registered Users 2 Posts: 1,123 ✭✭✭GoHardOrGoHome


    2009-08-05 Wednesday

    7.1k lunchtime run.

    2.5k warm up. Pace 5:50/k (approx - stopped to chat to Vivian)
    Set of drills
    2.6k jog to start line. Pace 5:45/k
    IMRA Earl's Drive race - 7.4k. Time 34:08. Pace 4:36/k
    1.6k warm down


    Total = 21.2k


  • Registered Users, Registered Users 2 Posts: 1,123 ✭✭✭GoHardOrGoHome


    Had planned on a lunchtime jog but had a meeting from 1pm to 2pm. :mad:

    Renewed membership to Trinity gym.

    Went for a swim - very easy to start off with.

    100m frontcrawl
    100m frontcrawl
    100m frontcrawl
    100m breast stroke
    50,50 backcrawl, breast stroke
    100m frontcrawl
    100m frontcrawl
    100m frontcrawl
    200m breast stroke.

    Total = 1000m


  • Registered Users, Registered Users 2 Posts: 1,123 ✭✭✭GoHardOrGoHome


    2009-08-08 Saturday

    Pressups

    9,9,11,8,8,11
    (with about 60 seconds recovery).

    Cycled 23k to Phoenix park, walked along watching the car racing, cycled 8k to bike shop, was told there was a two week wait for a service, cycled towards Trinity, got a puncture, locked my bike in Trinity. Gym closed. No swim. No gym. Decided not to jog home (circa 30k).


  • Registered Users, Registered Users 2 Posts: 1,123 ✭✭✭GoHardOrGoHome


    20k run in the hills. Ticknock, Fairy Castle, Tibradden Cruagh and back.

    2h30? Details to follow.


  • Registered Users, Registered Users 2 Posts: 1,123 ✭✭✭GoHardOrGoHome


    Date|Day|Planned|Actual
    2009-08-03|Monday|6.5k easy|6.5k easy
    2009-08-04|Tuesday|8k easy|7.95 easy|
    2009-08-05|Wednesday|9k IMRA race - Earl's Drive|7.1k lunch time, 2.5, drills, 2.6, 7.4 race, 1.6 warm down Total = 21.2
    2009-08-06|Thursday|8k easy|no run, 1000m swim
    2009-08-07|Friday|8k easy|no run
    2009-08-08|Saturday|12.9k IMRA Race - Crone Woods|31k cycle, pressups-56
    2009-08-09|Sunday|20k|20k hilly



    Total planned = 72.4k

    Actual = 55.6k (still happy with this. Wanted at least 50k).

    Also swim = 1000m
    Cycle = 31k
    Pressups = 56 (it all counts!)


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  • Registered Users, Registered Users 2 Posts: 1,123 ✭✭✭GoHardOrGoHome


    I've run 457.2 miles this year.

    5 months left in the year.
    21 weeks
    151 days.

    1000 - 457.2 = 542.8.

    So I need to do around 109 miles per month.
    or 26 miles per week
    or 3.6 miles per day.

    That sounds easy enough.

    Ran 55.6 kilometres this week = 34.5 miles.

    So I hit my weekly target.


  • Registered Users, Registered Users 2 Posts: 1,123 ✭✭✭GoHardOrGoHome


    Monday 8k easy
    Tuesday 8k easy
    Wednesday 8.6k IMRA race
    Thursday 8k easy
    Friday 8k easy
    Saturday Adidas 10 mile (16k)
    Sunday 10k

    Total = 66.6

    Also:

    2 swim sessions (min = 1000m each)
    1 gym session (min = 1 hour)
    3 pressups sessions
    100k of road cycling or 4 hours of mountain biking (or some mix - can be split up into several sessions).


  • Registered Users, Registered Users 2 Posts: 1,123 ✭✭✭GoHardOrGoHome


    Nada.


  • Registered Users, Registered Users 2 Posts: 1,123 ✭✭✭GoHardOrGoHome


    9.4k easy run on uneven terrain. Also wore loaded Gaelforce hydration pack. Easy pace. Took approx 50 minutes.

    Meant to get another run in this evening but decided to play Nazi Zombies instead.

    Maximal press up test (challenge among my friends).

    20.


  • Registered Users, Registered Users 2 Posts: 2,435 ✭✭✭christeb


    Maximal press up test (challenge among my friends).

    20.

    I presume this is the most you can do in one go?


  • Registered Users, Registered Users 2 Posts: 1,123 ✭✭✭GoHardOrGoHome


    christeb wrote: »
    I presume this is the most you can do in one go?

    That's it! I've a long way to go! Found the pressups very hard during Tingle's training session.

    I have, however, done 14, 19, 14, 14, 19 with about 90 seconds recovery between each set a couple of weeks ago so I'd like to get to a max of 50 soon enough. Just trying to get fitter and stronger over the next, say, two months. Then I can plan winter training!


  • Registered Users, Registered Users 2 Posts: 1,123 ✭✭✭GoHardOrGoHome


    IMRA race. 8.6k Devil's Glen. Report from IMRA website:

    Picked up Kevin O'Riordan and Dennis Carey from the Ashford Arms carpark and drove the short distance to the Devil's Glen. Went to register where I was roundly abused for not turning up to the World Trial at Crone Woods the preceding Saturday by Richard Nunan and Mick Hanney. A few other passers-by joined in when they saw I was down, Pol O'Mhurcu getting a dig in. I've done the requisite 3 races for the Irish Championship t-shirt. Come on! Throw me a frickin' bone here!

    Anyhow, Rene gave me some sound advice about doing a good long warm up for this race as there is quite a steep start to it - so naturally I stood around chatting to Colin Doyle, Pol, Kevin Magee etc.

    Forgot my Garmin and had to race back to the car to get my wrist-laptop (as it's affectionately known because of its size relative to my pencil wrists) and my chest strap for the ol' heart rate data which I never get to look at. It took me ages to get a signal. Rene was giving a race briefing and I was holding my Garmin aloft trying to get a satellite connection. Rene was finishing up so I just put it on my wrist and lo and behold we had traction!

    Race started off and I found myself just slightly behind where I probably should have been. I'm always wary of starting ahead of where I "should" be as I don't want to hold up faster runners. Passed a couple of slightly over-enthusiastic runners who got caught up in the frenzy at the start (happens to everyone).

    The ascent was fairly tough but I decided not to slow down to a power-walk, something I've been doing lately. This lasted for quite a while but eventually it turned into a nice descent. I like the non-technical descents. I can let loose a bit and lengthen my stride and often catch a few people. I had a little cat-and-mouse with Alan Collins where I would overtake him on the downhill part of the undulating route and he would catch me on the uphill or the flat. Overtook a junior, Niamh Kearney, who was running strongly (she would later power past me raising a cloud of dust in the process). I really opened up on a downhill section and temporarily escaped my pursuers. However, I felt this pounding in my back and had to slow down significantly. Was passed by 2/3 runners on the next descents as I didn't want to injure my back. Could see Richard Nunan a little ahead of me.

    On the approach to the car park Niamh Kearney flew by me like a freight train. No stopping her.

    We approached the zig zags where I was only slightly regretting wearing my Asics Kayanos (road runners) rather than a pair of mountain runners. The path was a little muddy and the roots were a little slippy and I had one or two close calls. I was overtaken by one person due to my caution. No regrets!

    Got down to the river and tried to keep my leg turnover relatively high. Got past Paul Cullen and another guy and was quite surprised to keep pulling away as I didn't feel very fast. I felt like I was plodding along. Eventually I could spot Kevin O'Riordan in the distance looking quite comfortable. I kept going on this flat part (I was later told it was slightly uphill which made sense as we were running beside a river flowing against us). I eventually caught Sonja Fuhrmann which I couldn't believe but I knew there was some serious uphill coming. I was expecting to have to break into a walk but I managed to keep plodding along. I could see Damien Cunningham (fellow Gaelforce competitor) and Richard Nunan ahead and I knew that Sonja was liable to come roaring past me. Glanced behind me and there was no one?! Excellent.

    Met Rene along the cliff path part of the route. I asked him "how long more?" , "about a k" was the response. "You're nearly in the top 20". Fantastic. Then we got to another uphill part which I'm sure reduced a fair few people to walking if not tears. I just didn't have enough to catch Damien on the uphill. There was a nice descent to the barrier and a sharp right turn to the finish line. Delighted with my final position of 22! And I beat the girls! Hurray! That doesn't happen very often.

    John Langenbach, John Ahern, Richard Nunan and Mick Hanney (fellow Boards AC members) all finished ahead of me which was to be expected! Mick ran far better than expected having been limping around for the last few days due to an ankle injury. 7th overall, and first M40. Smashing stuff.

    Two thumbs up for this course. Love those rollercoaster descents.

    Thanks again to John Shiels for yet more great photos and to all the volunteers especially to Sinead who went unto the laptop-operator breach once more to help out Vivian. Note to self: must volunteer more.


  • Registered Users, Registered Users 2 Posts: 1,123 ✭✭✭GoHardOrGoHome


    Hadn't done anything of worth during the day and didn't want to let the day go. Hopped into the car at 11:30pm. Got some chicken nuggets and went for a 6k dull jog around the estates of Maynooth. Got back late but happy I didn't completely miss a day.


  • Registered Users, Registered Users 2 Posts: 2,435 ✭✭✭christeb


    That's it! I've a long way to go! Found the pressups very hard during Tingle's training session.

    I have, however, done 14, 19, 14, 14, 19 with about 90 seconds recovery between each set a couple of weeks ago so I'd like to get to a max of 50 soon enough. Just trying to get fitter and stronger over the next, say, two months. Then I can plan winter training!

    This can be a nice side project as an addition to your training!

    Just re-read the last sentence in the eyes of a non-runner (training to plan winter training) - we must be all nuts! Not to mention the Conn100 guys this weekend :D


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  • Registered Users, Registered Users 2 Posts: 1,123 ✭✭✭GoHardOrGoHome


    Nada (had my gear in the car, dropped off some beers to a friend's house with the intention of going for a run and coming back to a game of poker but then skipped the run and played poker. Until one in the morning).


  • Registered Users, Registered Users 2 Posts: 1,123 ✭✭✭GoHardOrGoHome


    I had decided to do the 10 Mile Adidas race as a training run at 8 minute mile pace. Wanted another technical t-shirt and I'm doing Gaelforce next weekend so didn't want to get injured/tire myself out. I was late getting to my normal parking spot and wasted a couple of minutes getting a space. Had no-show socks on and then remembered how my ankle had rubbed against my Asics DS Trainers during the Adidas 5 mile resulting in a fair amount of blood. So I swapped them for a pair of normal sports socks. These were fairly old and rough and I ended up with one blister and two calluses on my big toes. Note to self: wear decent socks.

    Just about made the bag drop at 10:00. Decided to go for 7 minute miles and see how that worked out. Nipped into the sub-70 pen and I think the race started at about 10:04. Hit the 1 mile mark at 7:00 dead. Hit the 2 mile mark at 14:00 dead. (I'll double check my Garmin later). At about 2.5 miles I saw Woddle ahead of me which made me check my watch. I didn't want to be going as fast as Woddle. He looked comfortable from behind. Nice relaxed style. "Woddle! Looking comfortable" I said, "No, not really" was the response. Then there came a fairly throaty cough reminiscent of tuberculosis. There may or may not have been a segment of lung coughed up at this point. This was at the s-bends and a bit of downhill which I enjoy so I lengthened my stride and let gravity do a bit of the work expecting to see Woddle overtake me again.

    Must get me a Boards top. Woddle, if you've any of the first batch left I'll buy one! Also, if there's talk of a second batch we should get something written on the back?!

    I hit mile 3 at 21:20 which was a fair bit slower and this made me relax and just try to run on perceived effort. Everybody else seemed to be running fairly effortlessly. Legs didn't feel too bad. Heart rate and breathing didn't *feel* too bad but when I checked my HR it was usually at 170 which is reasonably high. I just kept working away and when the hills came I found people were overtaking me so I tried to keep up with them.

    At the waterstops most of the water went straight in my face (on purpose). Then I'd sip once or twice. I don't need much water. When the rain came it was a God-send. I love being cooled down by the rain. Just before the 9 mile mark there were a couple of guys who were running well so I tried to keep up with them. Didn't really keep up with them but looking back at my splits (I checked my Garmin) I did mile 10 in 6:40. Saw Christeb on the stretch of path before the 400m mark. I knew he was going for sub 70 (maybe 67-68) so I knew his race wasn't going to plan.

    On the home straight (400m) I didn't have the energy (confidence?) to go all-out. Spoke briefly with Christeb. I then saw a girl in a white top and black compression socks who I over took just at the end of the Adidas 5 mile (I think). That gave me the impetus to put in a last gasp sprint. I live for that last minute sprint. The fact that I can put in a sprint in the end means I'm probably being too conservative during the race. Well, that's what training is for.

    Think I met Krusty at the end. 66? Awesome. 70:29 chip time for myself and a significant personal best. 4 seconds off McMillan's prediction for my 5 mile time. The last two years I was 73:29 and 73:16. Sub 70 is within my grasp.

    Splits:

    Mile 1 6:53
    Mile 2 6:38
    Mile 3 7:10
    Mile 4 7:19
    Mile 5 7:01
    Mile 6 6:56
    Mile 7 6:59
    Mile 8 7:09
    Mile 9 7:15
    Mile 10 6:40
    Mile 10.08 0:24

    I think the mile markers must have been a little inaccurate.

    Total: 16.2k


  • Registered Users, Registered Users 2 Posts: 1,123 ✭✭✭GoHardOrGoHome


    Went for a cycle in my locale and clocked up 32k on flat roads. 1h20. Trying out my new Armadillo tyres which I got for Gaelforce. Avg speed 24.5 kph (included stopping at one or two traffic lights). Avg HR 125.


  • Registered Users, Registered Users 2 Posts: 1,123 ✭✭✭GoHardOrGoHome


    Swim in Trinity.

    Was supposed to do at least 1000m but they close the pool at 3:30 rather than 4pm.

    100m breaststroke
    100m front crawl
    practised tumble turns (why are they so hard?!)
    100m front crawl
    200m front crawl
    ... pool closed.

    Had intended on doing a pyramid of 100, 200, 300, 200, 100 and some warm down lengths.

    Total 500m (poor).

    Run at Bray Head

    Went to Bray Head to try out my new Salomon Speed Cross 2s in advance of Gaelforce next week. My God! I love this shoe (http://www.salomonsports.com/uk/#/footwear/footwear/trail-running/speedcross-2-footwear-ss2009). I got them in black. They feel really great. They're very light and felt a lot more cushioned than my La Sportiva Crosslites (http://www.sportiva.com/products/prod/531).

    Spent a leisurely hour roughly following the IMRA Bray Head route with a few diversions and waiting behind people.

    Total: 6.5k

    Pressups

    Following week 2 day 3 column 2 of 100 pushups challenge http://hundredpushups.com/

    Plan was 12, 13, 10, 10, max (at least 15). (with 60-120 seconds recovery).

    Result 12, 13, 10, 10, 18. Total: 63.


  • Registered Users, Registered Users 2 Posts: 1,123 ✭✭✭GoHardOrGoHome


    Plan for 2009-08-10 to 2009-08-16

    Monday 8k easy
    Tuesday 8k easy
    Wednesday 8.6k IMRA race
    Thursday 8k easy
    Friday 8k easy
    Saturday Adidas 10 mile (16k)
    Sunday 10k

    Total = 66.6

    Also:

    2 swim sessions (min = 1000m each)
    1 gym session (min = 1 hour)
    3 pressups sessions
    100k of road cycling or 4 hours of mountain biking (or some mix - can be split up into several sessions).

    Actual:

    Monday 0
    Tuesday 9.4k easy
    Wednesday 8.6k IMRA race
    Thursday 6k easy
    Friday 0
    Saturday Adidas 10 mile (16k) (16.2)
    Sunday 6.5k

    Total = 46.7k = 29 miles.

    Also maximal pressup test = 20. - Tuesday.
    1 swim session (500m) - Sunday
    0 gym session
    1 pressups (total 63) - Sunday
    32k cycling - Saturday
    0 mountain biking


  • Registered Users, Registered Users 2 Posts: 1,123 ✭✭✭GoHardOrGoHome


    Plan 2009-08-17 to 2009-08-23

    Monday 10k easy
    Tuesday 8k easy
    Wednesday 60 minutes easy cycle (approx 25k)
    Thursday 3k easy
    Friday 2k easy
    Saturday Gaelforce (20k run, 44k cycle, 1.6k kayak)
    Sunday 5k easy

    Total = 48k
    (69k cycling)

    At least 1 swim session.

    Probably no gym session.


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  • Registered Users, Registered Users 2 Posts: 1,123 ✭✭✭GoHardOrGoHome


    christeb wrote: »
    This can be a nice side project as an addition to your training!

    Just re-read the last sentence in the eyes of a non-runner (training to plan winter training) - we must be all nuts! Not to mention the Conn100 guys this weekend :D

    Hey christeb, yeah, I've been trying to follow the 100 pushups plan. Must be more dedicated! It's good to have a plan I find.

    Training to train! I know. It's like we're part of a cult where that makes perfect sense! I can't do a training plan for the winter until I know what level of fitness I'm at! That's logical! Of course friends and family think I'm mental and my mileage is about half what I'd like it to be! 50k rather than 100k. If I dared mention that I'd like to reduce my body fat from 15% to 12% I think they'd have an intervention. :D


  • Registered Users, Registered Users 2 Posts: 1,123 ✭✭✭GoHardOrGoHome


    2009-08-17 Monday

    Swim

    100m front crawl
    100m breast stroke
    Pyramid
    100m, 200m, 300m, 200m, 100m
    100m breast stroke.

    Front crawl - 1000m
    Breast stroke - 200m

    Total - 1200m

    Run

    7.1k easy run in Carton Demesne, Maynooth (with Gaelforce pack)


  • Registered Users, Registered Users 2 Posts: 1,123 ✭✭✭GoHardOrGoHome


    2009-08-18 Tuesday

    Rest (code for too lazy)


  • Registered Users, Registered Users 2 Posts: 1,123 ✭✭✭GoHardOrGoHome


    2009-08-19 Wednesday

    Didn't want to go for a swim in case I got some chlorine related sniffles/sinus problems.

    Went for an easy 7k run in the morning before breakfast. Legs didn't seem to like it at all. Didn't seem to be bursting with energy at all.

    Travelling to Westport on Friday. Gaelforce on Saturday! Holidays for a week. Warrior's run the following Saturday.


  • Registered Users, Registered Users 2 Posts: 1,123 ✭✭✭GoHardOrGoHome


    2009-08-20 Thursday

    nothing

    2009-08-21 Friday

    nothing

    2009-08-22 Saturday

    Gaelforce - 20k running, 45k cycling, 1.5k kayaking

    2009-08-23 Sunday

    nothing


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  • Registered Users, Registered Users 2 Posts: 1,123 ✭✭✭GoHardOrGoHome


    Plan 2009-08-17 to 2009-08-23

    Monday 10k easy
    Tuesday 8k easy
    Wednesday 60 minutes easy cycle (approx 25k)
    Thursday 3k easy
    Friday 2k easy
    Saturday Gaelforce (20k run, 44k cycle, 1.6k kayak)
    Sunday 5k easy

    Total = 48k
    (69k cycling)

    At least 1 swim session.

    Probably no gym session.

    Actual
    Monday 7.1k run easy + 1200m swim
    Tuesday nothing
    Wednesday 7k run easy
    Thursday nothing
    Friday nothing
    Saturday 12k, 3.5k, 4.5k run, 44k cycle, 1.6k kayak

    Totals:

    Running 34.1k = 21.2 miles
    Cycle = 44k
    Swim = 1200m
    Kayak = 1.6k


  • Registered Users, Registered Users 2 Posts: 1,123 ✭✭✭GoHardOrGoHome


    2009-08-24 Monday
    nothing

    2009-08-25 Tuesday
    1hr surfing

    2009-08-26 Wednesday
    54k cycling (approx 3h10)

    2009-08-27 Thursday
    1.6k aborted run. Couldn't find any trail up hills. Spent 25 minutes looking!

    2009-08-28 Friday
    1hr surfing

    2009-08-29 Saturday
    14.2k Warrior's Run 1h10 Avg HR 173, Max 190

    2009-08-30 Sunday
    nothing


    Totals

    15.8k running = 9.8 miles
    2hr surfing
    54k cycling


  • Registered Users, Registered Users 2 Posts: 1,123 ✭✭✭GoHardOrGoHome


    Plan for 2009-08-31 to 2009-09-06

    50k running
    100k cycling
    2 swim sessions
    2 gym sessions
    3 press up sessions


  • Registered Users, Registered Users 2 Posts: 1,123 ✭✭✭GoHardOrGoHome


    2009-08-31 Monday

    9.4k easy run. 55 minutes. Pace: 5:55. Avg HR 124.


  • Registered Users, Registered Users 2 Posts: 1,123 ✭✭✭GoHardOrGoHome


    2009-09-01 Tuesday Swim

    Swim in Trinity.

    100m front crawl
    150m front crawl
    150m front crawl
    150m front crawl
    150m front crawl
    150m front crawl
    150m front crawl

    Total - 1000m front crawl


  • Registered Users, Registered Users 2 Posts: 1,123 ✭✭✭GoHardOrGoHome


    2009-09-02 Wednesday

    7k run


  • Registered Users, Registered Users 2 Posts: 1,123 ✭✭✭GoHardOrGoHome


    2009-09-03 Thursday Swim

    100m f/c
    200m f/c
    300m f/c
    400m f/c
    300m f/c
    200m f/c
    100m f/c

    1600m front crawl


  • Registered Users, Registered Users 2 Posts: 1,123 ✭✭✭GoHardOrGoHome


    2009-09-04 Friday

    Dip in the 40 foot.

    2009-09-05 Saturday

    Navigation course. Walk up to miner's village in Glendalough.

    2009-09-05 Sunday

    Zero! Not feeling great for some reason today.


  • Registered Users, Registered Users 2 Posts: 1,123 ✭✭✭GoHardOrGoHome


    Planned versus actual 2009-08-31 to 2009-09-06
    Plan for 2009-08-31 to 2009-09-06

    50k running
    100k cycling
    2 swim sessions
    2 gym sessions
    3 press up sessions

    Running: 9.4k + 7k = 16.4k = 10.2 miles. Dreadful.
    Cycling: zero. Dreadful.
    Swimming: 2 sessions + forty foot, 1000 + 1600 = 2600m. Not bad.
    Gym session: zero. Dreadful.
    Press ups: zero

    Not a good week.


  • Registered Users, Registered Users 2 Posts: 1,123 ✭✭✭GoHardOrGoHome


    1000 mile status report update 2009-09-06

    561.9 miles completed.
    438.1 miles remaining

    115 days remaining.
    3.81 miles per day = 6k per day.
    27 miles per week = 43.5k per week.

    So 50k a week should give me a bit of a cushion.


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