Trample the weak. Hurdle the dead.

GoHardOrGoHome

Plan for 2009-09-07 to 2009-09-13

Swim = 2 sessions.
Bike = 100k
Run = 50k
Gym = 1 session.

Achill Roar on Saturday = (2.6k kayak, 16k run, 44k cycle).

GoHardOrGoHome

2009-09-07 Monday Cycle, Run

Good start to the week!

Cycled to work = 33k

Swim after work
100m f/c
200m f/c
350m f/c (lost count, can't wait for my new toy)
400m f/c
300m f/c
200m f/c
100m f/c
100m breast stroke
100m back crawl
100m breast stroke
25m underwater breast stroke
25m underwater breast stroke
Total = 2000m

Cycled home from work = 33k

Swim: 2000m
Cycle: 66k

toomuchdetail

GoHardOrGoHome:
Not sure if its the right place to ask but I have a couple of questions on your plan and quest :
Have you a specific structure around training and if so how did you come about it ? I seen some books your referenced earlier in the thread , have these been a source ?
Are you looking at stamina,speed strenght or a little of each ?
I have a few years on you (41) and some height and weight (108kg) but I am at a x roads on training , Started Tri's this year on my mid life crisis tour and best was a 1:23 for a sprint (poor on bike but 21min for 5k) , I can run the half in about 1:40 if rested and swim 750 in 13/14mins in open water .
Not sure if I should spend the winter on 1 item or possibly 2 items and neglect the other or try and do all 3 and do it half arsed (married with 2 kids so it would be difficult anyway) .
Training currently has no structure and since Triathlone there has been no swimming due to GF and since GF no bike due to half Marathon last w/end , now trying to cram (light and easy) for Roar !!!!
Was thinking about a personal trainer or at a min joining a tri club .
Not sure if I could hold the discipline that you do but I would like to move to 1 -2 olympic's next year a couple of GF type races with an IM or 70:3 in 2011. No interest in marathon really .
Any advice apart from try another thread !!

GoHardOrGoHome

toomuchdetail wrote: »

GoHardOrGoHome:
Not sure if its the right place to ask but I have a couple of questions on your plan and quest :

Sorry it took me so long to get back to you! I'll try to answer your questions...

toomuchdetail wrote: »

Have you a specific structure around training and if so how did you come about it ? I seen some books your referenced earlier in the thread , have these been a source ?
Are you looking at stamina,speed strenght or a little of each ?

At the moment I'm trying to figure out what I can manage to do in a week juggling work, family, friends, commitments. No OH to worry about at the moment! So for the next 4-6 weeks I'm going to try to cycle to work a couple of days a week and see how that works out. It's 33k each way so I'm seeing how many times I can do that a week without it being a strain. These cycles are all done EASY. Not pushing hard at all. Cruising along. If my legs hurt at the end then I've pushed too hard.

I've put a rough figure of 50k running per week which would hopefully help me hit the 1000 mile mark sometime late in December. I try to get out for 6k or 8k or 10k. I'm aiming to do one long run at the weekend. Again, all of these will be at an easy pace. Although I have the Blessington 10k and Adidas half for the next two weekends. These runs are unstructured, no tempo, no race pace, no fartlek for the moment. Up until maybe two months ago I was constantly swamped with work which played havoc with my training. At the moment my job only requires around 40 hours a week which is great.

Trying to get to the pool once or twice a week and see what I can do. Again, no real structure but I'll start investigating different drills when going to the pool 2/3 times a week is part of my routine. (At the moment it's an effort to plan it).

So by the end of October I should know how much I can do in a typical week and write a semi-rigid plan for the winter. I'll be asking other boardsies for advice when I have some answers myself such as: I can fit in 4-5 runs a week. Should I be working on speed or just base fitness until February. We'll see!

toomuchdetail wrote: »

I have a few years on you (41) and some height and weight (108kg) but I am at a x roads on training , Started Tri's this year on my mid life crisis tour and best was a 1:23 for a sprint (poor on bike but 21min for 5k) , I can run the half in about 1:40 if rested and swim 750 in 13/14mins in open water .
Not sure if I should spend the winter on 1 item or possibly 2 items and neglect the other or try and do all 3 and do it half arsed (married with 2 kids so it would be difficult anyway) .

First of all you'd blow me out of the water (ba-doom-tish) in a triathlon. My 750m pool swim would be 17/18 minutes. Note to self: time myself to get a benchmark. My cycling is my weakest discipline. I did the 20k in the Kilcock tri in 40:45 (actually, that's a lot better than I thought. Still I can improve a good bit in the cycling over the winter). My 44k cycle in the Roar was about 1:40 I think maybe 11 people passed me on that.

My PB for a half marathon is 1:33.

21 minutes for a 5k off the bike is fantastic. Considering how much weight (don't know how much is muscle and how much is fat!) you're carrying that's phenomenal. Do you have a standalone 5k PB? Every kilogram of muscle/fat you lose will make you quicker on the bike and the run (without you getting fitter). Any fitness you gain while training will speed you even further.

Regarding the wife and kids I was reading in Don Fink's "Be Iron Fit" book about fitting training around family and other commitments. One example was instead of doing a long cycle at 11am for three hours and basically wrecking the family Saturday, if you can organise that your wife bring the kids to the pool, you leave the house an hour or two earlier and cycle to the pool. Get in a 40/50 minute swim session. When your wife and kids arrive you're ready to play with the kids while your wife gets some lengths in (if she wants!) and then you can have lunch together and you cycle back. That way you've had some family time and you've done a swim and cycle session.

Other examples are to drive to work in your running gear and arrive an hour early. Go for a 30/40 minute run, 10 minute shower and at your desk for 9am (or whatever). I'm going to experiment over the next six weeks and see what works for me.

toomuchdetail wrote: »

Was thinking about a personal trainer or at a min joining a tri club .
Not sure if I could hold the discipline that you do but I would like to move to 1 -2 olympic's next year a couple of GF type races with an IM or 70:3 in 2011. No interest in marathon really .
Any advice apart from try another thread !!

Discipline is my failing. I must work in this myself.
I'm going to join a tri club myself for the social aspect, to get tips and hopefully improve my swimming.

I did the Kenmare half ironman last year and while I enjoyed it at the time (in a way) I hadn't prepared properly for it and I think it was a bit foolish to do the hilly 82k cycle not having cycled for more than an hour at a time in the preceding 3 months. Half ironman is definitely doable but just do the training! I didn't realise it but I think I was a little burnt out from it.

GoHardOrGoHome

2009-09-08 Tuesday

Cycle to work 33k
Cycle home 33k

Gym
5 minutes on the rower! 1160m (possibly?)
5k on the treadmill. 28 minutes. Very boring

Swim
50m f/c
50m b/s
50m b/c
50m f/c
250m f/c
50m b/s
25m underwater b/s
25m b/s

Poor enough swim session. Felt tired.

Totals:
Cycle: 66k
Swim: 550m
Run: 5k

GoHardOrGoHome

2009-09-09 Wednesday

33k cycle to work

GoHardOrGoHome

2009-09-10 Thursday

Didn't do anything.

GoHardOrGoHome

Drove to Achill

GoHardOrGoHome

2009-09-12 Saturday ROAR!

1k run
2.6k kayak (to be confirmed)
1k run
16k hill run
44k cycle

Great craic. Race report to follow.

GoHardOrGoHome

2009-09-13 Sunday

Rest

GoHardOrGoHome

Plan vs. Actual 2009-09-07 to 2009-09-13

GoHardOrGoHome wrote: »

Plan for 2009-09-07 to 2009-09-13

Swim = 2 sessions.
Bike = 100k
Run = 50k
Gym = 1 session.

Achill Roar on Saturday = (2.6k kayak, 16k run, 44k cycle).

mon swim 2000, cycle 66
tue swim 550m, cycle 66k, run 5k, 5minutes rower!
wed cycle 33k
thu 0
fri 0
sat kayak 2.6k, run 18k, cycle 44k

Total:
swim 2550m
cycle 209km
run 23k
kayak 2.6k
rower 5 minutes

toomuchdetail

Thanks Gohard, appreciate the feedback .. going to take a little time to decide on a plan/approach,next event is galway bay half marathon then a rest and plan .
Did Roar with most of you guys Sat but it was a dog, was shattered running to the kayak !!! , cramped badly on run and bike ,4:54 overall disappointed but delighted in a way as it will force me to address training as since GF I had no structure also did half marathon previous week .
its my first year at anything really since the mid 80's I think I have crammed too much in (for me anyway) since April(5 sprint tri's,3 half marathon's,GF and Roar) .with no training plan or structure .
Weight reduction and a training plan for the winter I think.

GoHardOrGoHome

Monday 2009-09-14 to Sunday 2009-09-20

Monday 2009-09-14 Cycled to work - 33k
Tuesday 2009-09-15 Lunchtime jog - 7k
Short intervals - 5.8k (Rathfarnam)
Wednesday 2009-09-16 Cycled home - 33k
Thursday 2009-09-17 Cycled to work - 32k
Cycled home - 29k (different route)
Friday 2009-09-18 Nothing
Saturday 2009-09-19 Blessington 10k - 10k!
Sunday 2009-09-20 Surfing - 2 hours?

Went swimming once or twice that week.

Cycling - 127k
Running - 23k (including warm up for Blessington) = (14.3 miles)

GoHardOrGoHome

Monday 2009-09-21 to Sunday 2009-09-27

2009-09-21 Monday Cycled to work - 33k
Evening jog - 7k
Cycled home - 33k
2009-09-22 Tuesday Nothing
2009-09-23 Wednesday Lunchtime jog - 11.2k
2009-09-24 Thursday Nothing
2009-09-25 Friday 2k in my Asics Hyper Speed 3s
2009-09-25 Saturday 21.1k Dublin Half marathon - 87.01! Very happy
2009-09-26 Sunday 11k Jogging with friends in Carton

Cycling - 66k
Running - 52k! (= 32.3 miles)

GoHardOrGoHome

2009-09-28 Monday Cycle, Run, Cycle

Cycled to work 33k

Easy 7k lunchtime jog

Cycled home 31k

Totals:
Cycle - 64k
Run - 7k

GoHardOrGoHome

2009-09-29 Tuesday Run, Run

9k easy run Herbert Park - lunchtime.

13k with Le Cheile and Wounded Knee. Good Jesus. Warm up then what was supposed to be 4x2k intervals at 5:40 mile pace. I couldn't keep up with them. God damn.

Met Ultraman and MantraDave briefly. Sound lads.

Total:
Run 22k

GoHardOrGoHome

Total time: 1:27:05.

PB by some 6 minutes. Nice.

Kilometre splits from Saturday:

1k 3:50
2k 3:51
3k 3:55
4k 4:08
5k 4:07
6k 4:11
7k 4:11
8k 4:07
9k 4:10
10k 4:02
11k 4:00
12k 4:00
13k 4:29 hill!
14k 4:11
15k 4:08
16k 4:11
17k 4:14
18k 4:22 hill
19k 4:29 hill
20k 4:13
21k 3:59
21.1k 0:13

Mile Splits

1 6:10
2 6:21
3 6:36
4 6:47
5 6:38
6 6:35
7 6:30
8 6:50
9 6:46
10 6:42
11 6:58
12 7:06
13 6:32
13.1 0:30

5k split was
19:53 My PB is 20:01 (Farmleigh)
20:42
20:50
21:30

10k split
40:35 My PB is 40:31 (Blessington)
42:21

5 mile split
32:34 My PB is 33:31 or so
33:26

10 mile split
66:02 My PB is 70:31?


(Went a bit mad with Sport Tracks).

tisnotover

great running...well done!!

I see you pipped me by a few seconds in the "best of 09" thread

ZumGirl

How's ur back doin GoHard - a little birdie told me you were in a littl pain

GoHardOrGoHome

ZumGirl wrote: »

How's ur back doin GoHard - a little birdie told me you were in a littl pain

Yep, got myself injured. Didn't do any activities for two weeks. Did 7k on Saturday and 11.5k today (both easy) and didn't have any back trouble. The major problem will be on the bike crouched over. I'll have to experiment a bit before I set off on a 90 minute commute or 2/3 hour ride. Have pillows and cushion propping me up at the office! Sitting or standing in the same position causes a bit of pain.

Trying to work out who you are?! Do you work with LeCheile?!

GoHardOrGoHome

tisnotover wrote: »

great running...well done!!

I see you pipped me by a few seconds in the "best of 09" thread

Nothing like a bit of friendly rivalry! Thinking of doing the Aware 10k in December. Race ya!