A journey of a thousand miles begins with a single step

RedB

Day 62 - 65

Sun 27/12 - Wed 30/12

18 Weeks to Limerick Marathon so start of training plan. Goal for the week is 25miles running. Even writing that down gives me a shiver as I find it hard to keep to a plan.

Rested up Sun and Mon as was down to Kerry visiting family. Will be heading back down there again at the weekend. Have to figure out how to squeeze in my runs over the week.

Tues - 5M Run at pace. Was aiming at an 8min/mile pace but was able for more so skipped along at about 7:45 pace for the first few miles and then dropped back. 39:20 time meant it was a 7:52 average pace. Happy with that. Avg HR 156. Getting the hang of the Garmin and its great to have that kind of info in real time. Weather still cool but paths all clear now.

Weds - 5M easy run. Slightly different route. 44:18 time = 8:52 pace. Avg HR 152. Pints with buddies last night contribute to the feeling of sluggishness along with the excess food for the last week.

I've added on half a stone over the last few weeks so thats gonna have to come off again soon along with a bit more. I've been holding 90kg for a while now and at 188cm (6'2") thats not the worst but it should probably need to come down to 85kg so there'll be a push in that direction in the New Year. I don't think I'd like the weight to be any lower so the only other alternative is to get taller.

I hear the 10M road race postponed from St Stephens Day is now on New Years Day and down to an 8miler so I might be able to get out to that all going well. That leaves another few miles to squeeze in. Better get earning those brownie points!

RedB

Day 66 - 67

Thurs 31/12 - Fri 1/1

Hit the pool for a flying visit on Thurs with the family in toe so didn't clock any mentionable distance. However I did manage to start working on the alternate breathing which is worth recording. I had to slow right down and concentrate what I was doing on my right side breathing so as to replicate it on the left. Spluttered and coughed my way through several lengths with breaks at the end of each but started getting the hang of it in between lifeguard and play shark duties . Will have to work some more on it but I've started to improve slightly and am hopeful for the future.

Did the Limerick County Road Race on New Years Day but it was shortened from 10M to 8M due to the cold spell with some ice in parts. There was freezing fog but it was dry with no wind. Temp was -2 which resulted in Tom Crean lookalikes with frozen white eyebrows and hair. I went in shorts and my legs had white patches where the moisture in the fog had frozen. Very strange appearances through the fog at the finish line. Mary Celeste-like? I was aiming for 8min mile pace with my sub 80 min 10 mile target in mind and the Garmin was excellent for keeping me on that pace. So much so that I found myself going faster on the flat so that the average would balance out any of the slight inclines where my speed dipped. I found the pace ok to maintain and realised as it went on that I was able to maintain the faster pace. It was empowering to be able to hold it and I was even considering going on past the finish line to clock up 10miles but my family had actually come out as a surprise to cheer me on at the finish line so I just pulled up dead on the 8mile mark in 61.5min at an average pace of 7:42. Very very happy with that . The training over the last month or so is kicking in. Roll on the rest of 2010:).

Blueskye

Nice one. Well done!

MCOS

well done RedB good running. nice start to the New Year. I didn't get my ass up out of bed for this one.... back to proper training this week though.

catweazle

A good start for the year Redb and double bonus points for resisting the temptation to ignore the family and keep running, that would have gone down like a lead balloon.

RedB

catweazle wrote: »

A good start for the year Redb and double bonus points for resisting the temptation to ignore the family and keep running, that would have gone down like a lead balloon.

Thanks for the interest ULstudent, Blueskye, MCOS & catweazle. Nice to know there's someone out there .

Trying to avoid the lead balloon moments as much as possible but still bringing the gear with me to Kerry today to try and squeeze in another few miles before tomorrow evening.;)

kevin7

RedB wrote: »

Day 66 - 67

Thurs 31/12 - Fri 1/1

so I just pulled up dead on the 8mile mark in 61.5min at an average pace of 7:42. Very very happy with that . The training over the last month or so is kicking in. Roll on the rest of 2010:).

Aw, thats a great time RedB! Looks like you really got some good Christmas runs in despite the weather. I can see why you're looking forward to 2010!

RedB

Day 68-69

Sat 2/1 - Sun 3/1

Rest day on Sat but squeezed an 8.35M run in Sun from Banna into Tralee. Took it nice and easy. Sort of a LSR but without an increase in distance. 73mins, Avg Pace 8:44, Avg HR 147 BPM. Glad to have got it in as it keeps my training plan on track. Well, it is Week 1 .

Total for the week = 26.35M (5/5/8/8.35).

The plan for next week is to increase in slightly (28M) and start swimming with the Tri Club on Thurs evenings if there's room.

Izoard

RedB wrote: »

My Lost Sheep 1900m swim was 39mins but there was probably a bit of tidal influence there as well. I guess I'll just have to work harder on the bike as well :cool:.

I'd bite your hand off for that time...took me 53mins to exit the water at Groomsport for Ireman in '08!

Good luck for 2010...sub 8min miles for the 8miler is a great start.

RedB

Day 70 -71

Mon 4/1 - Tues 5/1

Mon was a rest day on my marathon training plan but I got 2 separate calls from buddies looking to go for a run. Family circumstances and a desire to not mess with the plan meant I declined but it got me onto the whole plan issue. I went back to 'The Triathlete's Training Bible' and filled out "The Plan" for the year given that it was Week 1. :cool:. (see attached incl a blank template for anyone else so inclined).

Its ambitious in its aims and path to say the least but at least its a plan. It goes from a weekly total of 8.5hours during the Prep period to a max of 15hrs/wk at the end of base training. It is geared towards 500 annual hours training which is the minimum suggested for HIM. I'm taking it with a huge pinch of salt as I don't honestly think I can spare that amount of time due to other commitments. However, I am going to try to follow it as closely as I can. My basic problem at the moment is lack of endurance so I'm going to have to put in the hours to get that up. I see a lot of early morning and lunchtime sessions in the year ahead but so be it.

Tues - ran a circuit at lunchtime that ended up as 4.75M in 37mins. Avg pace 7:45. Avg HR 155.
A light snow shower last night and continuing cold temps meant it was a bit of a dodgy route with some icy patches and slush. Had to take it handy in places but was grand for most of it. I had hoped to hit 5M so I'll have to tweek the route next time. Hoping to do exercise bike and core work later this evening at home.

(Update - ended up doing 2 hours on the exercise bike. MrsB went out so dragged the bike into the sitting room, threw on the Blues Brothers DVD and spun along with increased pace during the music bits. Tried to aim for cadance of 90rpm but was probably 80 for most of the time and 100 for the music. Didn't think the DVD would be that long but it was worth doing compared to flopping down on the couch. Its not as good as a turbo or a outdoor cycle but at least its something on the bike front. My 'derrier' knew all about it towards the end!)

RedB

Day 72

Wed 6/1

Texted the 2 guys from earlier in the week re going for an evening run and BB was available but Kevin7 was actually out on a run at the time so I'll have to organise it better in future.

Did 7.85M in 66:50 min with avg pace 8:31/mile and avg HR 147.

Its well lit around my area so we ended up doing a loop there even though I intended going to BB's as he's always coming to me. We'll head out his way when it gets brighter. Part of the loop brought us away from the streetlights and that was a huge NO NO. Couldn't see the ground when cars approached so very risky especially re icy patchs and had to turn back and tweek the route. I'd run it in the morning usually and it'd be bright enough by the time I'd get to that stretch but won't be doing that again in the dark evenings. I was a bit tired from yesterdays efforts and BB had only run once since Xmas Day and was just getting back into it so 8:30ish pace was spot on for both of us. Hoping to do a long run together on Sat morning, just need to arrange time. I was quite tired after and even managed to get to bed at a decent time which has helped the recovery. I feel a bit stiff so going to have to get around to that stretching session soon.

Its still very cold. It was zero deg on the run last night and -5 C on the way in this morning. Glad I had Aldi's finest thermal sports vest, base layers, hat and gloves. Spent over €100 there a few months ago on running and cycling gear and wondered then if I was wasting my money, but boy am I glad I have it now!

My tri clubs swim sessions was supposed to start tonight and I was really looking forward to it but its been put back a week so I'll try to go on my own later.

RedB

Day 73 -74

Thurs 7/1 - Fri 8/1

Thurs - Did a lunchtime swim, concentrating on alternate breathing technique. Started off doing 25m lengths with 15-20min breaks in between. Got into a rhythm then of watching the clock and taking 30 secs for the length with 30 sec breaks. Was tough going as timing of alt breath was off and was gasping by the end of the length. I'm going to stick with it as it was improving and its the way to go for better speed in the long run compared to my 2 stroke cycle. Finished the set on a 50m in 1 min with major gasping even though I wasn't 'sprinting'. Form very sloppy too but has to be done to get breathing right first. Total 750m. Water pipes into home froze so it worked out as a handy place to shower too without using up our attic tank supply .

Fri - Did a lunchtime tempo run. 5.41M, 42:03mins, avg pace 7:47, avg HR 154 bpm. Did a 5 min easy run and then 30mins aiming at Zone 3 pace (155bpm) with 7 min easy run to finish. The easy run section was about 8min/M pace and the Z3 section started out as 7:30min/M pace and drifted up to 7:45ish. My HR was drifting up from 155-158 so I eased back to keep it in the Zone rather than pushing it to maintain a pace. Nice challanging run. Its very cold out (-6 this am) so I layered up nicely and went a nice flat route from town out the Condell Road and back where there's a decent cycle path and bus lane to separate me from general traffic. Hadn't run it in a long time since they improved it but I'll be back there again. My usual lunchtime route goes past Thomand Park and has a few small inclines so its good to have a flat run as well.

RedB

Day 75 - 76

Sat 9/1 - Sun 10/1

Sat - Very cold early on so postponed my LSR to the afternoon. Went out with BB for 10M in 1:26. Avg HR 137. Avg Pace 8:37. Had planned on going at 9min pace but went a little too fast from the start possibly due to the cold as we tried to keep warm. The cold may explain the low HR also as it was -2 C. Headed to the mothers after to get a shower as water still out. One of the brothers was asking if we had tights or anything on under the tracksuit bottoms and I laughed and asked him 'what tracksuit bottoms!?!'. It was shorts all the way but we were well geared up on top. We went out the back road to Castleconnell and came back in the N7 via Dalys Cross. The roads were clear of ice but there was odd patches on paths. Tiring towards the end but glad to have clocked it up.

Weekly total - 28M

Sun - Snow all round today so didn't get out for anything. Should have done something on the exercise bike but bunked off and used limited water as a bad excuse . I borrowed some empty water coolers from work on Fri and had to lug them up to the attic several times over the weekend to fill the tank after getting water elsewhere. Maybe that counts as weight training .

RedB

Days 77 - 78

Mon 11/1 - Tues 12/1.

Mon - had to travel to Dublin for work which is a regular occurance and why I normally schedule it as a rest day. Roads were tough going for half it but thawing out near Kildare. I ended up having to stay overnight to attend a Tues meeting so I tried to rescue the situation on the training front by rustling up some gear. I'm due to buy a new pair of runners anyway so I went on a hunt but couldn't find the size I need in the model I want so I ended up buying swimming trunks, googles and a cap and going to see Avitar instead at the cinema.

Tues - early morning swim at a public pool I sourced yesterday. 1000m - 40 x 25m practicing the alternate breathing. Was doing ok for the first half but faded badly. Plenty of water sucked up and half gasps. Thinking about it now I'd have been better doing less of that or slower rather than doing it badly. I had the time and wanted to do 1000m so I kept going and I didn't want to revert to my previous 2 stroke style. Sometimes slower is better in the short term.

catweazle

Whats that film like, Redb, I was hoping to talk the wife into going this weekend???

Is it worth having to suffer through the next Jennifer Aniston romantic comedy as compensation

RedB

catweazle wrote: »

Whats that film like, Redb, I was hoping to talk the wife into going this weekend???

Is it worth having to suffer through the next Jennifer Aniston romantic comedy as compensation

Its pretty good. I'd recommend it especially in 3D. Its long (166mins) and I was getting a bit edgy near the end but most of the time just flew. Amazing graphics. Terrible that I had to sneak it in on an away trip but needs must. It'll be Alvin and the Chipmunks 2 (the Squeekwell) for me next time out! :eek:

RedB

Days 79 - 80

Wed 13/1 - Thurs 14/1

Wed - Hadn't run since Sat so needed to clock up some miles. Did a new lunchtime loop of 6.4M in 51:20 Avg Pace 8min/mile Avg HR 150.
I was a bit tired as I didn't get back from Dublin the previous night until after 10pm and there was snow blizzards for most of the journey. Enjoyed the run though and was coming back towards town near the end when I get beeped by an oncoming car. It was MrsB wagging her finger at me! Busted! I hadn't divulged that I was doing lunchtime runs (well, I wasn't asked ) so there was an Inquiry later on :rolleyes:. Did a small core session later that evening after a W.U. on the indoor bike but not used to the exercises and tired so didn't do very much. Just getting the hang of the routines really.

Thurs - Ran again at lunchtime . Interval run thanks to settings I found when playing with the Garmin. 5 min W.U + 8 X 2 mins fast with 1 min recovery in between + 7 min W.D. 5M total, Avg Pace 7:30 Avg HR 155. I needed the speed session as there's been no track sessions held in over 4 weeks due to Xmas and the weather.

Went to the Lim Sports Store after work and picked up a set of fins. Was going to order a new pair of runners but they actually had exactly what I wanted in stock so took them too. Will be breaking them in slowly over the next few days as I got orthotics back in Sept(?) but parked them until after DCM as I couldn't hack the changeover at the time. Didn't wear them after either as gait analysis suggested I needed a slightly larger neutral runner which I now have . Tried to get a pull buoy too but out of stock there and in Gleesons.

Signed up for Tri club swim session from 9-10pm and really enjoyed that. V big crowd including MCOS and Kevin7. Friendly group so I got chatting to some incl my neighbour DK from the early morning UL run a few weeks back. Did all the drills v badly but so did all the others in my beginners lane. Managed the alternate breathing ok on the std lengths during W.U./W.D. and even fast/slow drill so happy overall. Got cramps using the fins and a bit achy in the body so not sure if thats from the swimming or the Wed core routines.

The running is going to plan and the swimming will be more structured now with the club session and probably another lunchtime swim for putting what I'm learning into practice. The bike is still neglected and with the 1st duathlon in 3 weeks time its not going to be pretty. Getting out for a cycle on Sunday mornings hasn't happened but its a balancing act with family stuff getting priority. The darkness in the morning/evening and the weather is limiting everyones outdoor time. While its getting brighter it'll be a few weeks before its practical to be out on a bike but its primarily a time mgt issue. I'll definitely be getting a turbo next autumn .

pgibbo

RedB wrote: »

Enjoyed the run though and was coming back towards town near the end when I get beeped by an oncoming car. It was MrsB wagging her finger at me! Busted! I hadn't divulged that I was doing lunchtime runs (well, I wasn't asked ) so there was an Inquiry later on :rolleyes:.

LOL....Classic. I think we're all guilty of that at some stage!

catweazle

Might I suggest a fake handlebar moustache and a wig for the next time you do the lunchtime run

RedB

catweazle wrote: »

Might I suggest a fake handlebar moustache and a wig for the next time you do the lunchtime run

I'll have to borrow Izoard's Batman outfit!

RedB

Day 81 Fri 15/1

6.81M run 54:22
Avg Pace 7:59M/min
Avg HR 151bpm

Wanted to clock this distance at PMP so happy enough but it included a wide range of pace from 7:30 to 8:30 depending on wind/inclines. Mr Wind hasn't been around for the last few weeks so it was a pain feeling it again. Tired during the 2nd half and just hanging on by the end probably due to what else I've done during the week. Perspiring more than usual after. Planning a LSR with BB tomorrow.

RedB

Day 82 - 83

Sat 16/1 - Sun 17/1.

Sat - 11.8M
1:47:30
Avg Pace: 9:06 min/mile
Avg HR:138 bpm

Did a loop with my training buddy BB around Ballyneety. Tried maintaining an average of 9min/mile pace and happy with that and the low HR but the quads were burning and the last 2 miles were grueling as it was hilly and I was carrying some tiredness from the weeks efforts. No water or gels so we definitely were running out of steam at the end. I was fairly flaked afterwards with very tired and sore legs. I'll have to spread the running out more in future to give time to recover in between as I clocked up 30M in 4 consecutive days and thats a lot for me.

Sun - Recovery day. Will try to get some core work done later as I could feel stiffness there over the last few days from the previous effort so it must have done something constructive .

Weekly running total 30m - still on plan.
2 x swimming sessions incl 1st club session so happy to be making progress.

catweazle

That Avatar wasnt bad at all......but this all this hydration is a nightmare for a film that length, I havent needed to take a leak like that since Bravehart.

Ended up having to bring the mother along as OH wasnt interested, wasnt bad got great brownie points but got nailed by unluckily sitting in front of one of my best friends and his wife in the dark.

Getting the text messages all weekend about who was the young one with me in the cinema from the mates

RedB

catweazle wrote: »

That Avatar wasnt bad at all......but this all this hydration is a nightmare for a film that length, I havent needed to take a leak like that since Bravehart.

Ended up having to bring the mother along as OH wasnt interested, wasnt bad got great brownie points but got nailed by unluckily sitting in front of one of my best friends and his wife in the dark.

Getting the text messages all weekend about who was the young one with me in the cinema from the mates

LOL .

Brought my own mother out for lunch on Sunday for her birthday but at least some of the brothers were also there to avoid such slagging.

RedB

Day 84 - 86

Mon 18/1 - Wed 20/1

Mon - Did an easy 5.4M early morning run. Core exercises in the evening.

Tues - Was meant to swim at lunchtime but had to go to meetings with work that ended up taking all day. Got back in time for track session in UL. Flogging rain and a small bit of a cool headwind just for the craic. 4 x 6mins with 3 mins recovery. Managed about 3.4 laps each set in Lane 2 which worked out at 7:00 min / mile which is ok for me. It was intended as a threshold run (details on WLAC website) and next week is 12 x 80 sec interval pace. Usual W.U. / W.D. + stretching.

Wed - Plan for the week is slightly askew due to work but did a lunchtime swim. 2 x 50m W.U., 7 x 100m, 1 x 50m W.D. Total 850m all with alt breathing. Plan on doing exercise bike and core work this evening.

RedB

Day 87 - 91

Thurs 21/1 - Mon 25/1
Boards was offline Thurs / Fri due to major hack so didn't get to log then.

Thurs - Tri swim session.
Up country with work during the day so nothing else. Forgot my fins and struggled through some drills without but it sure uses up leg energy when thats all you're using. Alt breathing ok all the time now and even had to breath on 5 strokes during one drill which got the HR/Lungs pushing hard. Can't recall exactly the total swam but it was in the order of 800m .

Fri 7M Lunchtime run. 57:34. Avg pace 8:13, Avg HR 148bpm
Legs were feeling heavy after the swim but gradually opened up after 4-5M. Hard going until then. Got to the Munster HC game that evening .

Sat 13M LSR. 1:53:50. Avg Pace 8:43, Avg HR 134bpm.
Ran with BB around Ballyneety area again. Several inclines but very cold fog which again is my attempt to explain the low HR. Picked up gel+water @ 9M and even had a friendly dog do a few miles with us as well. Nice run and had intended on doing another mile but ran out of time. 25mins after stopping running I was in a cinema watching Alvin and the Chipmunks 2 with the kids after driving 10km home, showering and grabbing another bottle of water. One large bucket of popcorn later and all was well with the world . Fog stayed all day.

Sun 2.78M recovery run. 24:12. Avg Pace 8:43. Avg HR 124 bpm.
I'd been wearing my new runners and orthotics around the house for a week so as to break them in as I'm changing from a support style of shoe to a neutral one plus the orthotics and was trying to minimize the effects of the changeover. I managed a sneaky easy jog with the new runners while the kids ran around the track. Had to stop several times for them which explains the even lower HR but eventually got going when I diverted them elsewhere. No major problems with the runners, minor aches.

WEEKLY TOTAL 33.39M + 2 swim sessions. Happy enough with that, still on plan with the running and its a balance of time and energy as the endurance creeps up.

Mon 5.59M easy run 47:41 Avg Pace 8:32 Avg HR 139 bpm.
Very cold fog back again so ran before work in HiVis jacket. Home for 8am. Happy days .

RedB

Day 92

Tues 26/1

Lunchtime swim - 1000m
100m W.U.
100M sprint approx 2:05 (want to break 2:00 by end of Jan)
400m
4 x 100m

I need to clock up more pool time as there's not much power in the body at the moment. Technique is coming along slowly with the alt breathing and a better pull but no endurance.

Evening track session
I live close to UL so ran down as a W.U. followed by good stretches / strides with the group.
12 x 80 secs + 1 min recovery.
Was up for and able for a decent pace given the short duration and was front of the second pack as the faster guys drove on. Managed 4 ok and then the tightning in the legs appeared from the 300m mark on No 5 all the way back to the 100m mark as we progressed to No 12. Struggled with the breathing in the second half of the set with recovery taking longer but still front of 2nd pack so very happy with that and the session. Really gave it a lash. Clocked a total of 3:04M in 17:29 with an avg pace of 5:46 and that includes one recovery period where I didn't stop the watch properly :eek:. Was hitting about 375m mark per 80 sec so maybe 5:42 actual pace. Avg HR 148 Max HR 162 which is low for me. Coach expected 90-96% HRMax but I was only hitting 80-90% based on HRMax of 179 (220-41). Maybe I have a lower HRMax or maybe the Garmin is reading lower than it should? Either way I was going as fast as I could . Ahead of BB until the last one but he had pints the previous night . Did warmdown and stretch after. Legs heavy and a small bit sore today.

shotgunmcos

good running Red! Would have loved to have done that session but my running has taken a nosedive lately, with the duathlon just around the corner and all. Just can't get with it:rolleyes: The sub 2mins 100m will come in a few weeks if you get consistant with the swimming I'll guarantee. See you tomorrow evening.

pgibbo

shotgunmcos wrote: »

The sub 2mins 100m will come in a few weeks if you get consistant with the swimming I'll guarantee. See you tomorrow evening.

+1 on that. I was in the same boat last year. Once I joined a Masters Group and stuck with the training I went from a 2mins 100 to a 1:29. Haven't gone better than 1:29 though!!! :mad:

Izoard

Great stuff...really admire the ability to churn through the training in Jan!

RedB

Thanks for the feedback, people - always delighted to see a comment on here as any help or encouragement is gratefully received.

Day 93

Wed 27/1

Lunchtime run - 5M easy 40mins. Got busted by MrsB again in the car . She's started a small bit of running again some evenings so as long as she gets out for that then no probs.:cool:

Evening - 1 hour on the exercise bike followed by core + stretch while watching Bridge on the River Kwai DVD. The first duathlon is 10 days away and no cycling done in weeks :eek:. Actually I've only been out once since Kenmare in Sept but I'll realistically probably only get into it properly in early March with a slow build again to June and beyond. Sept is my big goal so I'm adopting a slow burning approach. The first duathlon will just have to be a training exercise but I do hope to get out for a spin this Sun.

RedB

Day 94 - 95

Thur 28/1 - Fri 29/1

Thur - Lunchtime run 5.08M 39:22 Avg Pace 7:44 Avg HR 149bpm
Tried to do this run as a fartlek. Ran [EMAIL="1M@8min/mile"]1M@8min/mile[/EMAIL] pace, then [EMAIL="1M@7"]1M@7[/EMAIL], [EMAIL="1M@8"]1M@8[/EMAIL], [EMAIL="1/4M@7"]1/4M@7[/EMAIL], [EMAIL="3/4M@8"]3/4M@8[/EMAIL], [EMAIL="1/4M@7"]1/4M@7[/EMAIL], [EMAIL="3/4M+@8"]3/4M+@8[/EMAIL]. Tough going.
Evening swim with Tri club. Apprx 850m of drills, some with fins and ended with sprints. Arms burning from drills but that's the intention :rolleyes:.

Fri - Lunchtime swim 950m
100m WU
200m
150m
5 x 100m.
Tried to keep form so thats why the distances dropped.
No running today as its time to take a rest day. Long run tomorrow.

RedB

Day 96 - 97

Sat 30/1 - Sun 31/1

Sat 15.75M Long Run . 2:14:43 Avg 8:33/M 142bpm incl 2min water/gel/walk.
Out around Castleconnell and then CPH loop. Nice morning for a run. BB minding a dodgy hamstring so went on my own. Quads were feeling it uphill near the end and even the gluts were saying 'hello' but a good distance for me at a handy pace. Didn't push it, just went comfortable the whole way. Picked up the water/gel at 9.3M mark.

Sun 2.5M recovery run. Out last night so feeling tired and not going to push it with the bike.

Weekly total 39.29M and 3 x swim sessions.

RedB

Day 98

Mon 1/2

Lunchtime swim 1200m
150m W.U
3 X 200m
3 x 150m
Good swim, dropped the distance to keep the form again in the second half. Amazing feeling in the first length of the W.U where I felt so quick in the water with very little perceived effort. Would like to have that feeling for longer but arms and lungs usually have something to say about it. Alt breathing going fine now so won't mention it again.
Taking a step back week with the running so hope to fit in more swimming.

RedB

Day 99

Tues 2/2

Didn't sleep well or enough last night so dragged myself through todays sessions. Fallout from the weekend me thinks. Need to get back into a proper routine.

Lunchtime swim 1150m
150m WU
3 X 200m
2 X 150m
1 x 100m

Evening track session 6M
W.U. / Stretches
14 x 35 secs
W.D. / Stretches
Wet evening, hard going.

RedB

Day 100

Wed 3/2

Lunchtime Easy Run - 5.25M+ 42:18, Avg 8:03/M, 144bpm
Took ages to get the Garmin locked so ran for a few minutes while it got going. Legs heavy from last night. Wasn't sure if I'd be able to squeeze in this run if it was raining like last night but brought the gear in anyway. Turned out to be a lovely day for the run so no excuse there! There's actually been very little rain thats effected my lunchtime runs over the last few weeks so hopefully that'll continue. There's always the pool though for those days.

RedB

Days 101-104

Thurs 4/2 - Sun 7/2

Thurs - Had to travel to Dublin with work so no lunchtime activity. Back in time for Tri club drill session. About a dozen different drills x 100m + W.D = 1250m

Fri - Lunchtime swim
200m W.U.
4 X 100m off 2:45
4 x 100m off 3:00
4 x 50m pullbuoy off 2:00
50m W.D
Total 1250M

Evening 12.4M LSR with BB after work.
Avg 8:57min/M 136 bpm
Followed the bulk of the Lim Half Marathon Route. BB was in trouble for the second half after doing the UL 10km the prev night and other ailments so we took it handy. Cold and tired afterwards. Probably not a great time to go out but the LSR had to be done then given the weekend activities.

Sat - Family day. Nothing like a kids birthday party to keep you on your toes!
Dusted down the bike after and got it ship shape along with a new Garmin cadence sensor. Got the multisport setting figured out also on the watch and even got elastic laces on the runners for quicker Transitions.

Sun - Lim Duathlon 3.6km run / 14.3 km cycle / 3.6km
16:29/1:03/30:38/0:41/16:57 = 1:05:48
81st out of 134. Not quite mid pack but maybe heading there? Last years result was 74th out of 89. 2010 result was faster even though run distance was a bit longer due to snow last year. My cycle was 5 mins quicker but last year was on a mountain bike so that'd account for a good chunk of that.
Happy enough with the run and overall rank given that I haven't been on the bike much. I even got BB to come out and give it a go. Enjoyed it all and will give it a go again in 2 weeks time. Met MCOS and a few other familiar friendly faces from the track / pool sessions which is good.
Took the kids swimming in the afternoon and got a sneaky 500m in which helped with the loosening up of the legs.

Weekly Total 28M run / 15km cycle / 5350m swim over 5 sessions.
A step back week for the running allowed the swimming to progress and the outlook is good now that the bike has been resurrected also.

RedB

Days 105 - 106

Mon 8/2 - Tues 9/2

Mon - Lunchtime Swim
750m
2 x 100m
1 x 50m
Total: 1000m
Happy to have clocked up a semi-decent long swim as there's a 300m time trial on Thurs and I hadn't done any distance since going to the 3 stroke breathing.

Tues - Lunchtime Swim
4 x 200m
1 x 100m
2 x 50m
Total: 1000m
Again, happy to be stringing a bit more distance together.

Evening Track session
10 x 80 secs with 1 min intervals (Set was 12 x 80 but were advised to leave out final 2 due to Duathlon last w'end)
W.U. / W.D. + Stretches
Clocked up about 385m per set which equates to avg pace of 5:32min/M.
Avg HR 148 bpm, Max HR 160 bpm.
I had been thinking my HR was low since the change to the Garmin but I wore my old HRM as well and it gave out the same numbers so my only other explanation is I'm getting fitter and getting older . The session was supposed to be at 90-96% HR but I'm just about hitting the lower end of that range. Watching the fast lads do the final 2 runs was amazing, they were going like a train while I was feeling more like Chitty Chitty Bang Bang.

kennyb3

Red,

Nice blog and some good training. Just wondering if you feel you were holding back too much on your first run the other day in the duathlon. 16.29 for first one yet you ran only 30secs slower off the bike.

I kind of noticed it from your interval session last night, covering 385m in 80 secs. I could run the 3.6km (pushing but not overdoing it) in approx 14.20 but i would struggle to do 10*400m intervals at 90sec pace (id do 95secs).

I think you ll move yourself well up the field when you push that first run and rely on the stamina you have from the training your doing.

shotgunmcos

kennyb3 wrote: »

I think you ll move yourself well up the field when you push that first run and rely on the stamina you have from the training your doing.

+1 you looked far too comfortable last Sunday boyo!

Oh and btw its 400m for the swim TT tomorrow night not 300 just in case you think you are done at 300

RedB

Cheers guys,

Didn't feel that comfortable at the time as I'm not that used to fast running. My split was 30secs ahead of my training partner so I thought I was moving, but yeah, maybe there is a bit more in the tank. Even the track session last night has moved on from 375m to 385m for 80secs over 2 weeks so the stamina must be improving with the decent training mileage (for me). My position splits were 88/91/63 with 81st overall so I probably should be pushing it more on the first leg.

On the swimming, I think Coach says us Lane 1 newbies only gotta do 300m. You'll probably have your 400m done before my 300m . First one home puts on the tea!

shotgunmcos

RedB wrote: »

On the swimming, I think Coach says us Lane 1 newbies only gotta do 300m. You'll probably have your 400m done before my 300m . First one home puts on the tea!

I dunno, lane 5 are newbies too and they have to do 400! My GF is one of those newbies so I'm trying to calm her nerves daily despite the fact that her stroke is looking better than mine. The rest of us mugs have 750 to do so tea will finished by the time we are done :rolleyes:

RedB

Days 107 - 109

Wed 10/2 - Fri 12/2

Wed - Lunchtime run, 5.59M, 46:13. Cool, dry and bright.
Avg Pace 8:17, Avg HR 141bpm
I had intended this as a recovery run after the prev nights track session and I tried focusing on quicker cadence and shorter steps. The legs were heavy and it was 3-4M before I was moving happily. I felt a slight twinge in the LHS of my right knee during that time as well as the heavy legs. The pace worked out faster than I planned (couldn't slow down )but it backfired as I really felt drained later. It was like a lactate / energy gridlock. I had planned on doing a bit of ex bike / core work that evening but I was wasted, low motivation and just flopped on the coach. I should've gone to bed at a decent hour but couldn't even motivate myself to do that .

Thurs - Lunchtime run, 5.54M, 46:17, Beautiful day, a bit cool but very sunny.
Avg Pace 8:21 Avg HR 140.
Deja Vu. Legs a little better but still sluggish. Knee twinged in the second half this time. Again meant to take it a bit easier but couldn't help myself. Part of it might be trying to get back to the office in time. I think I'll just have to shorten the run if its a lunchtime one. Not sure if the knee is caused by the camber of the road I've been running on recently or the elastic laces which aren't as snug as regular ones. Tired after the run but not as bad as yesterday.

650m Evening swim, Tri club TT
100m W.U.
400m 9:xx(?)
1 x 100m + 1 x 50m Recovery / W.D.
First time doing this kind of thing. Went second in first set. Caught the first girl after about 150m but she passed me again on the next turn and pulled away a bit through the rest.
I've been reading other logs about people maintaining sub 2:00/100m splits so I'm obviously well off that pace and 30min for 1500m in HOTW seems unlikely at the moment but its 19 weeks away yet so I'll keep working on it. Sub 35mins might be more realistic with more focus on the bike/run for better time improvements.
I'm really concentrating on my running for the next 11 weeks and improving my endurance with the marathon training. While I'll start on the bike soon, I want to nail that running endurance before pushing the cycling side of things and chipping away at the swimming. Had a laugh yesterday evening when MrsB starting telling me about a great thing one of the neighbours has where you can cycle you own bike indoors in front of the TV . Looks like that Turbo won't be a problem come the Autumn . I'm really on a slow burn with my Tri training with initial endurance building the background goal for 2010.

Fri - Going to scrap my intended lunchtime run and just recover a bit. Planning an 18M run tomorrow afternoon and the knee is actually twinging a bit even sitting here so I'm going to rest it until then. I'll swop back the laces and maybe just do some core/stretching this evening.
I've a bit of a snuffle also after the swim and feeling cold so I'll dose up a bit with the Vit C / fluids. I've a suspicion that I haven't been eating / hydrating properly around the lunchtime sessions and I definitely haven't been getting enough sleep. I've felt sluggish every morning for a good while now and that's not normal for me. Naturally its a result of the increase in mileage but I should be compensating by getting more sleep. Family life doesn't always allow that though but I'll have to discipline myself better in that regard. That'll be one of my resolutions for Lent along with cutting out sugary foods and possibly alcohol (apart from certain events ).

Izoard

RedB wrote: »

That'll be one of my resolutions for Lent along with cutting out sugary foods and possibly alcohol (apart from certain events ).

Lent! I think mine will be giving up long hours in the saddle...sure there'll be loads of time after Easter for that sort of stuff:)

catweazle

You should try the vitamin B complex Red, a nutrionist I know put me on to that when i told her I always felt run down from all the training. Flying these days (except for my pee now being green.....side effects)

shotgunmcos

I use Berocca performance (dissolve in water). You can get them in the pharmacy. I use them on heavy training weeks or if I'm sleeping poorly.

RedB

Cheers Folks,

A trip to the Pharmacy on route home is now in order.:)

RedB

Day 110 - 111

Sat 13/2 - Sun 14/2

Sat - Was wiped out on Friday evening with a 24hr head cold. That's the way they hit me, they come in hard and go quick. I wrapped up well and dosed up on Lemsip and waited it out. Right on schedule, it started to lift. I was busy for most of the day and just got out late in the afternoon.

LSR 18M, 2:39:56, Avg pace 8:53min/M, Avg hr 139 bpm
A good run out to Castleconnell back to UL and round by B+Q. Picked up water/gel at 9M. Was taking it easy so happy with the pace. The legs started to seize up a bit at 12.5M but it went and came and went again over the next few miles. There was still strength left in them to keep the pace without problem so happy with that.

Sun - 2.4M recovery run, 22:20, Avg 9:19min/M, Avg HR 136 bpm
Late night with friends last night so just wanted to move some lactate. Sweated out some alcohol in a snatched run.

Weekly total 38.69M + 3 swim sessions

RedB

Days 112 - 113

Mon 15/2 - Tues 16/2

Mon - On the road with work so just a recovery day. Did an hour on the exercise bike in the evening.

Tues - 1250m steady lunchtime swim with increase in distance.
1000m - Just tried to keep a happy pace and glide a bit with leading arm while recovery arm was out of the water.
200m + 50m W.D.

Evening track session - poor session for me as BB was always 10-15m ahead.
1.5M WU from home + stretchs / easy strides
2.96M in 18:17 (6 x 3 mins with 2 min recovery) Avg 6:10min/M pace, Avg HR 149bpm, Max 162 bpm.
1M WD + 4 X 100m fast strides + stretches + 1.5M home
Total 7.23M
Didn't 'spark' in this session, might be due to earlier swim. Will try to separate those sessions in future. Was aiming for 800m per 3mins and managed it for first 2 but then dropped back to approx 775m for next 2 and 750m for final 2. While I put in a bit more mileage than BB he's really got his speed coming together and slashed an amazing 3 mins :eek: off his 10k PB last week in the final ULBC race in a time of 44:58!! That's one of my goals for the year so at least I'm training with the right guy.

RedB

Days 114 - 116

Wed 17/2 - Fri 19/2

Wed - Meant to get in a lunchtime run but busy with work so left a few minutes early instead and got a nice half hour sunset run along the river bank at UL. Lovely evening for that route. It was meant to be a recovery run but I was tight on time so it worked out as 3.68M in 29:57, Avg 8:09/M 143BPM.

Thurs - Lunchtime got away from me again so it was an early evening run for me as MrsB+Co are outa town for 48hrs. 6.16M in 51:44, Avg 8:24/M 145bpm. This is a local circuit and actually has a decent amount of hillwork. I must check the Garmin Train Centre to check the altitude and see how it rates.

Just time after the run for a quick bite to eat and out to my Tri club swim session. Loads of drills starting with 4 x 75m sets of 25m f/c, 25m 3xsingle arm, 25m arms by side kick as a WU
4 x 25m catch up with board
4 X 25m catch up with pullbuoy
6 x 25m watching hand through full stroke with fins
5min kick test - was at the back of group and held up so probably only 4mins moving but still only to 4 x 25m show for it.
4 x 25m swimming with fists closed
100m breast stroke/backstroke cool down
Total 950m

Fri - Lunchtime swim
3 x 200 (30sec)
2 x 150 (30sec)
1 x 100
Total 1000m

LSR with BB after work. 13M 1:57 Avg 9:00/M, 134bpm. Several stops as BB hit with 'digestive problems' probably due to having a few rasher sambos 2 hours earlier :rolleyes:. Even had to have an emergency stop at an Esso station W.C.. Or maybe he picked up a bug but the less said the better . I realised on the run that I've done 4 sessions within 24 hours. Does that count as a 'quadruple' :cool:?