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Budapest, Hungary Sept 8-12
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shotgunmcos wrote: »Just over 4 weeks to the first Triathlon of the season. Hopefully I'll get a 5k, 10k or some sort of running event in there somewhere to guage running status. Swim TT this thursday where I'm hoping to crack 17mins. Last Duathlon on Sunday is a qualifier for the World Duathlon Champs in Edinburgh so that is going to attract a high standard and number of entrants. TT league starting again soon so I need to get some work done on the bike.
Went for a lunchtime swim instead of running as I noticed on the Club training noticeboard that there was a session going on at a local pool not too far from work. It was busy and mainly the masters guys n gals. Jumped in and followed suit. Kept up no probs on the f/s which was about 8-9*100s and then they decided to do a whole lot of backstroke.
(25m b/s kick only/25m b/s)*12 :eek: My legs were hanging off me and I struggled on the backstroke. Don't know how I got through it. Did about 300m cool down easy. 1800m total. The masters don't hang about, all work and as good a 40min swim as I've done so I may do this again next week. I may even brave a tumble turn yikes!
welcome back chief - is it me or has the amount of swimming you're doing increased slightly as you rush towards 6 figures
Masters lunch time swimming with the open water adventures on holiday ??
Im still green regarding your open water (in warmish water) swims in Lanza0 -
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Ahh day off today, at the very least some light recovery later. Calves need some rolling.
1,000m Swim TT last night and happy to report a pb Only aloud a quick 100m warm up as 2 waves to get through for the Coach. New experienced guy in my lane who seemed very confident and said he would prob get under 17 and on a good day hit 16. Me and my regular TT swim buddy decided that sounded good and let him off. He lead out and set a furious pace. I went 5 secs later and found myself working hard to chase his feet . I convinced myself to do my own thing and relaxed the stroke. I immediately felt longer and in more control and found that I was cruising right behind him after 200m with my swim buddy on my tail. Too comfy, I overtook soon after and lead the rest home. Hit pbs at 500m (7:53) and 750m (12:03) on the way. It got hard at about 750 but I just kept pushing without the stroke going to the dogs. When it got tough I focused on length, length, length. Normally my swim buddy and I finish together and he had a great swim. I had 30m of clear water and did 16:08!!! Average 1:36 for the 1,000m. Well pleased with that 
Kevin7 and RedB seemed happy out with some good pbs of their own too!0 -
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3rd duathlon today and standard as expected was higher. Nice conditions and the course record was hung out to dry by our own Colm Turner with an awsome display of running and biking, but mostly his easy loping running:eek: Anyway personally it was just another so-so day for me. 5 second improvement overall from the last one but I didn't learn anything new. Dropped 30secs on the bike but gained 30secs on the runs so much of a muchness. 25th which is my worst position yet even over my rookie season. The first run average 5:59/mile pace starting at 5:30 and dropping to low 6. Everyone seemed to be running away from me but I just did my own thing. Faded in this section as always but noticed that I seemed to be tight around the shoulders and stride was forced. The bike was ok but I stayed at 53/13 and even 53/14 on the way back (the fast bit) in when usually I'd be hammering at 53/12. Made up about 10 places or so but could have done better. I wanted to save something for the 2nd run. Run off the bike started at 6:57/mile pace and finished at 6:22 pace. I plodded for the first half and was passed about 5 times. I noticed a clubmate gaining on me so I found some gas to take it up marginally. I had nothing on the last hill though and he sprinted up past me but the small thing to gain from this section was that I managed to build into the run and had a 'little', if ineffective fight in me. I was more wrecked today afterwards than either of the other 2 events. Its early days and I was certainly way off peak for this series overall but there were some learnings. First the progression of stats (distances 3.6/14.3/3.6)
Duathlon 1 12th in 53:53 R1 13:40(17) Bike 23:50(7) R2 15:32(32)
Duathlon 2 13th in 52:47 R1 13:19(14) Bike 23:17(3) R2 15:02(23)
Duathlon 3 25th in 52:42 R1 13:15(30) Bike 23:43(17) R2 14:44(28)
So the pattern and what I've learned to carry forward. Overall the series was not great in terms of the results I was expecting. Conditions decent for all 3 and yes they improved but today was the best conditions and so the improvement should have been greater. The rankings in the 3rd one indicates the increased standard of competeition also (qualifier).
So, Run1 generally got a bit better. What have I learned..?
- I tend to go off hard and fade. When I think of every good race, training session or test I've done I always finished stronger than I started and built the intensity through the session. Hence I know I have an initial speed burst to get out fast but I cannot maintain and so it suits me better to ease into it, establish rhythm and build to reel people in. So I have to reign the enthusiasm back in.
The bike was strong enough and when I eased off a bit the run off the bike improved marginally. What does this tell me.
- The bike speed is there but I need to A) get more bike mileage so it doesn't take as much out of me
run off the bike more, even if its just a few mins and C) practice building to intended race pace off the bike
What I have noticed about the second run and noticed in both runs today is that I'm running tight. Basically thinking too much about it tecnically and not relaxing. As a result My stride is going to pot and no matter how much I ask of my legs they won't stretch out and take off if they are not relaxed. So, I'm going to focus on running by 'feel' for a while. Establish the most relaxed and natural stride for me and build cadence into that stride.
North Tipp Sprint is the first Tri of the season and as its NS this year which means the standard will be higher. Just 4 weeks to step the running up a notch 0 -
Struggling to get up this week in the morning, really struggling and its not because Caz is staying over, its because of staying up too late reading! Finished the second book in the Millenium Trilogy last night. Its a real page turner and had me up until 2am the last 2 nights. I might wait until the weekend before I open the last one "The girl who kicked the hornets nest" I'd recommend it so far anyway
Monday: Rest day, since I have no car at the moment though I decided to jog easy the 5km commute to and from work.
Yesterday: 10k easy jogging commute again (not going to be a habit by any means) and Track in the evening. The usual warm up, stretches and strides. Then 8*80sec with 1 min rest. It was chilly and wet but I felt pretty good. I haven't had a watch on this week at all as I am just running how I feel. I could feel the weekend race in my legs so decided on just 8 reps and holding back a bit. I felt good and really enjoyed the session. In fact I was running a bit better than last week in that I still got 420m approx per rep but they were all consistant. No dying on the last bend and no hands on knees in between. I even felt that there was more in the tank to push on the last stretch if I wanted. Why? I was just much more relaxed and running how I feel. No watch and no pressure. Most enjoyable track session so far More of this required!
This Morning: Swim session. First day back with the group in a couple of weeks and haven't swam in a week. Couple that with the late night reading and not enough sleep I was under no illusion that this would be handy.
16*50m warm up with fins, doing catch up, backstroke, kicking etc
400m*3 lead out the first 2 and came in on 6:55 but started to feel the shoulders and legs tiring. Fell back a bit and had to work harder to do the 3rd rep in 7. Only 200m as a 4th rep as fast lane were finished already.
100m*6 off 1:55 coming in between 1:38-1:40
50m*8 max off 1:30 coming in between 40-42 secs.
3,200m total felt tired so tough session.0 -
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Yesterday am: went to meet the lads for an early morning run but we all arrived within a few mins of each other thinking we were late and so all set off running a slightly different route and although we finished within a few mins of each other we never crossed paths
weird. Despite that I had a nice run 13.8km with no watch, running at L2 or what I felt L2 was. Took in a few miles of the Limerick Marathon course and wished it wasn't on the same day as Joey. 70mins total and then into the gym to roll out the calves and stretch. Calves felt fine. In fact it was probably the over compensation to the front foot in changing my stride and foot strike that lead to the calves reacting so poorly. Coming back to a mid foot strike is definitely more comfortable. Wet spring morning but mild. Very enjoyable run. there is something about running beside water that soothes me.
Yesterday pm: 60mins turbo. This turned into a brutal session. 10mins high cadence and then I had decided to do 4*5mins at 300watts with 5mins off in between. However, I felt good on the first rep and decided to extend it to 8mins, still felt good and kept going ... for 45mins! Then pushed it to 400watts for 90 seconds before getting off the bike and wobbling. Avg watts 293 but what made me push was the avg speed, 42.2kmh. I went through 40k in 56:33!! Even though it was only on a turbo, it was still a full 6 mins better than my last 40k attempt. Hopefully a good sign that I can go sub60 on the road on a good day this summer. A couple of months ago I was in bits trying to hold 300 watts for 20mins so I was very pleased with this session
Swim session afterwards mostly focusing on drills. Catch up, single arm, windmill, kicking, fast , slow, fartlek etc.. tough session but enjoyable. 1,900m total. Tough day of training but 3 quality session in one day is a rarity.
This morning: Swim session.
50m*12 easy warm up
400m steady
(100m*3 off 1:45/2*50 quick)*3
200m swim down.
2,400m I felt tired this morning so I was hanging on to the back of the fast lane more or less suffering. Had to be in work early so cut sessiona little short. I was dusted in any case. I can just about survive the tail of the fast lane if they are doing 100s or maybe 200s but a set of 400s would be a real struggle. The new swimming aim this year is to adapt to this lane so that I can get through a whole set without being dropped.0 -
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It was such a gorgeous day today that I wish I was reporting a nice long brick session. Alas no freedom to do as such and I was lucky to squeexe in a bit of turbo this weekend.
Saturday: 70mins turbo easy at about 215 watts. I had planned 2 hours but my 5yr old son wanted to play chess, priorities! He is improving every week and sprung a nice trap on me to take my bishop and check me
Sunday: 70mins turbo with a bit of work. Average 260 watts. 10mins steady warm up then 5 sets of 2mins 240w, 2mins 260w, 2mins 280w, 2mins 300w and 2mins easy before 10 more mins steady cool down. Good session.0 -
Swim session.
900 warm up with fins mix of f/s and b/s. I can keep my arm over my head and kick fine on my back but as soon as I start to stroke my legs sink. Even on hols I tried floating on my back, my legs sink no matter how relaxed I am
Also just cannot seem to get the hang of breast stroking. I kill my momentum with every stroke.
Main set was (400/2*200m/4*100m) all off usual RTs and mostly done at 1:42 pace. Middle lane so I lead a good bit of the session.
Concentration wasn't great this morning.0 -
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Mad weather we are having this week...
Monday pm: 80mins turbo avg 265 watts. Good solid hard work. Old school RnB on MTV which is usually about 100bpm.. perfect and reminded me of my late teens dancing like no one was watching. Actually, come to think of it I still do In great form I was.
Tuesday pm: Had sniffles and sneezes all day at work so decided against the howling wind and driving rain on the track. Rowing warm up and 60mins on the treadmill instead. Pretty easy with a little build thrown in. Been a while since I've seen the gym, way too warm in there.
Wednesday am: Swim session
16*50m warm up easy
(200m/2*100m)*2 off 3:50 and 1:50, in on 3:35 and 1:42 ish
(100m/2*200m)*2 same RTs. First 2 sets were comfortable so drove these 2 on. 200s in on 3:20 and 100s in on 1:39.. that stretched thinggs out.
(100m/2*50m)*2 speed
Felt pretty good despite being half asleep getting in.
Wednesday pm: 16km easy with some 60-80m strides included. Chilly evening but the mad showers abated. After a tired and sluggish start the strides kicked some life into me. Met Caz out on a run too so we ran together for a couple of miles which made it more enjoyable. Overall though legs were tired. Calf almost seized up on the last stride. Looking forward tio the morning off I am.0 -
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Thursday: Running 14km. Half of it along the riverbank easy and the other half on the track doing a set of 12 400s. I was looking for every excuse not to do this. Sat in my car and fell asleep for 25mins. I was tired and had a hard day at work too. I was nearly hoping it would rain so I could just wuss out and go home. Got the gear on and got on with it. It was actually a lovely evening and as I proceeded down the bank I cheered up considerably. Again, its the water that soothes me. I was feeling more energetic when I got to the track and after a stretch got stuck in to what turned into very solid work. Consistant reps all within target and strong throughout. I finished the session feeling like I could do a couple of more Very good session. 0
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Friday: Easy 30mins on the turbo just spinning the legs out as I could still feel the track from the day before.
Saturday: In work today so making the most of lunchbreak. Swim session,
-2,000m straight steady state.
No watch but it was approx 34 mins which is a big pb for me. I didn't feel like I was swimming great but I definitely had a good rhythm going. Only glanced at the clock once about half way to get an idea of pace. It was around 1:41-42 ish so I just held onto that. A little traffic in the lane to negotiate and I got a full punch in the forehead also from an older heavyset guy :rolleyes: (who later apologised for wandering into the middle, nice man though). At that pace I figured I went through 1,500m in approimately 25:30 ish which is also a big pb and a nice indication that my goal of 25mins is very realistic for this year. Still more in the tank
-4*100m off 1:45 afterwards coming in on 1:30/1:32/1:31/1:30 these were very hard work and I was at max by the last rep.
-100m easy cool down
2,500m total
Had to mention Caz also. She only started swimming recently and is so nervous about it particularly since its 2 weeks away from her first Tri which is a 750m pool swim. Well she set about the task today of trying to swim that distance and hey presto, did it and now feels much better about her first Tri. All good!0 -
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