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Budapest, Hungary Sept 8-12
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The North Tipp Sprint 750m/20km/5.3km is this saturday and the plan is to race it and try to get a top 20 in a competitive field. However racing depends entirely on somone looking after my little budding chess master so the current status with that is not good. Liklihood of racing slim. Treating it as a race week nonetheless. The Plassey 10k is on next week which will benchmark the run progress or lack of and Joey is the week after hence I'm not too bothered if I can't do the race. Its Caz's first tri though so its all about her on the day.
I've decided to ditch the early morning swims for the lunchtime masters swims this week in order to get more sleep. Although the lunchtime sessions are short and sharp, I must admit they are quality over quantity.
As a result of getting 8-9 hours sleep lately, I feel brilliant!!
Monday lunchtime: Masters swim session.
Missed warm up due to traffic.
100m*4 off 1:45 in on 1:35
50m*2 recovery
150m*4 off 2:45 for 2 and 2:30 for 2 in on 2:20
50m*2 recovery
100m*4 off 1:45 in on 1:30-1:32
50m*6 cool down
1,900m total. Good session, lead the lane out after the first 150 and felt good.
Monday pm: LSR 20.5km 1hr40
Average pace 7:50/mile, average hr 152. Beautiful evening and loads of people out jogging/walking. Kept it easy in Z2-3 and just focused on staying relaxed. Calves were a bit stiff after the weekend cycle even after taking Sunday off completely. They got a little worse at 75mins but then this is the longest run I've been out on this stride.
Tuesday pm: Track session
Mtb commute 24km which I really enjoyed
Track was 5*3mins with 2min recovery after a few laps on grass and stretch/strides.
Calves were a bit heavy and sluggish on the warm up so I ventured off the grass and onto the track cautiously. Didn't belt into any rep and focused on running as relaxed as I could but maintaining cadence. About 850m per rep averaging around 5:48/mile pace. I felt great and stayed consistant for the 5 reps. Finished the session with something in the tank. Running is starting to feel better. Only results will tell.
Wednesday lunchtime: Masters swim session
Jumped into the quick lane again towards the end of the warm up, damn traffic. I have to try to get out of the office a tad' sooner if I can. Session consisted of 4 sets of
50m easy
100m*2 off 1:40 in on 1:24-1:25
150m in on about 2:08
I thought I was reading the clock wrong at first but the pace was much quicker than I'm used to. I felt great and even comfortable at times. I still can't get over those times but then I was in a lane with IMers and former Channel swimmers and those guys n Gals don't hang about. It is a 25m pool though which feels faster than the 50m UL one.
200m down
About 2,000m total. Super session!0 -
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shotgunmcos wrote: »While running through suburbia a girl amongst a group of hoodies thought it would be funny to stick a leg out to trip me up. Fortunately she was about half my weight and I was running down hill so it didn't have the desired effect but it maddened me enough to confront and scare the lot of them... punks!
Hmmm ...
Thank God for MCOS to wash the trash off the sidewalk.
Punks ... the lot of em 0 -
LOL thanks interested, couldn't see that pic in work v funny
Friday lunchtime: Masters swim session.
An elite TI development squad junior and competitive swimmer came down with his Da and lead out our lane. Holy jesus. He was taking it easy and coming in on 75 for his 100s. I was almost flat out trying to chase his feet only for him to lift his chest out of the water, tuck, tunmble and shoot out from the wall and cover half the pool before he takes a stroke!
200m warm up
(150m/2*50m)*2 off 2:45 and 60 secs. In on 2:09 for the 150s leaving a fair wait for the clock to reach the RT.
100m*6 off 1:45 in on 85, 83, 83, 89, 88, 88. I went too hard chasing the junior for the first 3. I was getting no benefit of a draft as he was gone and so these were tough 100s. Happy enough to get them all under 90 though
(50m/150m*2) off same RTs as above but I fell back into the group for this set and it was much more comfortable.
150m extra by mistake because some of us couldn't count (maybe just dizzy from trying not to be lapped by the junior)
200m cool down.
2,350m total in 45mins including rests :eek: and he wasn't even breaking a sweat :eek: Very happy that my stroke held up to the onslaught that this session was...
Friday pm: Run 7-8km ish easy with 4*60m strides fast thrown in. Running with Caz who is doing her first Tri in the morning.
Time to put it all to the test tomorrow and see where I really stand after the winter and with Joey looming.0 -
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Firstly today wasn't so much about me in my eyes but about a certain courageous sweetheart of mine doing something significant. In no way does Caz lack the physical abilities desired. She is a graceful runner, tough as nails and posesses what you would call a 'natural fitness', albeit one aquired from a lifetime of not choosing the easy options. She took up swimming Just before the new year and that alone was a massive leap into the realm of fear for she has a very good reason why this place, an abyss from her comfort zone, was her new mountain. With typical care and attention to detail she has developed a nice stroke but it has been the mental obstacle that ultimately presented the bag of nerves to the side of the pool this morning reluctantly but self motivated by the desire to to live life.
Her mountain. Today she conquered it. Well inside the cut off time Caz emerged to an honest and deserving applause and the bag of nerves responded with a smile and a leap of joy. Now she could enjoy the rest of her first Triathlon! She left T1 smiling, passed a few, left T2 smiling, passed a couple and crossed the line smiling. Her only competition is with herself and her own fears. Today she won that battle convincingly and I'm once again amazed by her courage.
A fitting start to a beautiful sunny spring day.
It was an opportunity for me to see where I stood. I felt fine and warmed up with one of the lads before a few lengths of the pool. Sorting out who was leading and what order etc was not great and the rapport and agreement shakey really. As it turned out my lane was a mess. I went off 3rd and my own clubmate let me through after a 100. The lead guy was motoring and I was working hard to hold onto his feet. The pace was good but I felt a few taps and let 2 through, another sneaked through too. I was suddenly too comfortable. The Lead guy lapped after another 200 and I figured once he got through I'd follow and push on for the last 350. Long story short he didn't push through and instead breastroked for about 9 lengths, albeit strong breastroking. Meanwhile I was stuck in a jam and emerged in 12:39. Consistant with the pace goals of the year but way off what I've been doing recently.
At the entrance to the leisure center Bambaata popped up in front of me. He had a great race overall but damn, the swim was my only real opportunity to make a headway! Ah well. I had a good transition while he faffed about looking for his sunglasses, however upon performing the 'leap of faith' onto the saddle I overshot it and, well got the pointy end of it in the nads which hurt! Ahem, anyway the bike course had changed this year and it proved to be a little tougher and more technical. Some nice drags and headwind everywhere. I was spinning nicely up the hills and holding a guy who usually outclimbs me with ease and with the usual straight line speed I was making up some places. Bambaata passed me after a few km. He was definitely moving and keeping him in range raised my game to reel in a few more. The course was shortened to 19km but a 30:47 return was ok for that. In the last km of the bike and T2 I managed to pass the two leading women, both having stormers but was overtaken again immediately out on the run. One other guy passed me and from there I held my position. The run was disappointing, slower than last year and 5.3km in 22mins is a pace far away from where I want to be. Transitions are fine
Overall 1:07:46 and 18th place officially (one lane did 2 length short which would bump me up to 17th but that doesn't matter). Top 20 was the goal for this one and thats done. The swim will be better than that for Joey I'm sure of it, the bike is going well despite missing the weekend spins, but the running is where I need to focus. The plassey 10km is next week... I'll settle for nothing less than a 30sec pb.
North Tipp sprint 750m/19km/5.3km 18th swim 12:37 (39), Bike 30:47 (8), Run 22:10 (44).
First one done, roll on Joey 0 -
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Tuesday am: 60 mins turbo Z3 average 239 watts. Steady session but felt tired an struggled with motivation. Got through it, just. Chain clicking once ever cycle as it passes over the cassette, sounds like a link is out of place or something... muts drop by the shop before any cycle this weekend.
Tuesday pm: Didn't feel like track or doing much but it was a lovely evening so thought it would be a shame to waste it. Decided on a short brick session. 30mins turbo/55mins run.
Turbo avg 262 watts,
10mins@ 250w
10mins@ 260w
5mins@ 270w
5mins@ 280w
All in one gear so spinning at 110rpm+ by the end.. that got the legs moving and made sure that they felt heavy for the start of the run
Run 12.2km with 35mins fartlek and 20 mins cool down
Avg hr 150, avg pace 7:25/mile
Fartlek reps 1km*4 in 3:49/3:44/3:36/3:44 respectively, 5:00 pace in between. Knees clicking reminding me to take the glucosomine again.
From demotivation to having a good session and feeling good 0 -
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Friday lunchtime: Z3 Run around the quays
5.2 miles in 37mins, avg hr 153, avg pace 7:14/mile. The legs felt the cycling from the previous night and thus it was more effort than usual. From work, throough the park, around the keys and back through the park to work is actually pretty hilly and much more noticeable without fresh legs. I was also parched (forgot to bring water to morning meetings) and really needed a loo. 10 mins stretching and lunch at desk. I was actually glad to get back to work for a change. Running with clenched butt cheeks aint fun
Friday pm: Long Aerobic swim, 4,000m straight steady state.
I just felt like doing a long swim and trying to keep going for longer than an hour which would represent a new milestone for me. 4k in 73:31. Average pace 1:50/100m and boy was I glad to get a hold of my water bottle after it!
Km 1 18:16
Km 2 18:31
Km 3 18:27
Km 4 18:17
I had intended to go easy at about 2min/100 pace but after the 1st km I thought 'oh no, I've gone too hard'. I had visions of struggling through the last km in 25mins or something. I backed off a little but the next km was still under 19. I decided to just go with it. By 3.2km though I was tired. Its a heavy training week and I could feel it. By 3.6km my stroke rate had gone from 36-38 to 44-46 strokes per length. The last few hundred were short and inefficient, however I was pleased overall to finish it. My longest swim to date and considering in Jan 09 my 1km pb was just under 19mins, I can't complain too much about the pace I was holding
Saturday am: Cycling 100km including recce of the Joey Hannon course
I decided to avoid the fast group spin and do my own thing. It was the kind of morning where I didn't know what to wear. I opted for layers and a jacket and by the end of teh spin I was positively melting. Good spin overall as I avoided any drastic hills. I picked up some company on the new Joey route which is a bit tougher than last year and more technical too. Having said that I think its a much nicer course though. The first few km out of UL onto the N7 is quick and then you turn right and head straight out to Cappamore over an undulating, twisty course and into a stiff headwind. There is a drag right after the turnaround point for the sprint distance and there seems to be a little sharp drag immediately preceding every right turn! Its quick on the way back in though with the tail wind. For the majority including me it will be spinning out on the small ring and powering back on the big cog. You do hit that same drag before the sprint turnaround whicg could take the wind out of your sail. About 5km to go also you cross a little brideg that has manholes scattered about it that will bump you off your bars if you are not looking. The last few km of this road back to the N7 is very quick. Overalll the road surface is good and. As usual the last km back through the tech park over the speed ramps is a drag that just sucks the last bit of juice out of your legs before the run. Pleasant cycle overall today. A bit over 3hours.0 -
Sunday pm: 60min Run Z2
I decided against the 10k race today. Going deep in race mode on tired legs, quads especially, is most certainly counter productive. It would take days to recover from it and with a priority race next weekend that isn't how I want to start a week. Instead I opted for 13km easy Z2 and felt fine. Given the legs were feeling the effort of just walking up stairs today, I know I made the right decision. It has been my biggest training week to date.
15.5 hours total :eek:
Swimming: 3hrs15
Cycling: 8hrs5
Running: 3hrs35
Core: 50mins
Best session of the week; Hmm tough one as I had a few. The brick was a good session and the long bike yesterday very enjoyable, however I'm most satisfied with the long swim milestone
Worst session of the week: The monday short run where the body and mind gave out to me.
This week is going to consist of mostly easy sessions and about 50% of the volume. Plenty of core and stretching with the overall objective to start Joey as fresh as possible.0 -
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Monday pm: 90min hilly LSR
19.3km average pace 7:33/mile, average hr 149. Warm evening, sweaty session. Revisited a hilly route I used to do tempo runs on back in 2008 when I last trained for a Marathon. It made me miss the fact that I haven't done one in ages, however there are a couple pencilled in for next year already. The hills are still tough but I am stronger and so they didn't take as much out of me nor did the heart rate spike too much. I felt awful for the first couple of kms and slowly found a rhythm. Focused on arms propelling me up inclines and lengthened the stride downhill. There was a hint of something sore about my left quad, particularly grinding uphill but it abated later in the run. Pretty happy that the calves survived this run. I'm still adapting to the new foot strike but its getting there 0 -
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runningboy wrote: »ANY CHANCE YOU COULD GIVE BACK THE HAIR STRAIGHTNER I "LENT" TO YOU BACK AT CHRISTMAS?
:rolleyes:
Thanks Gibbo. As running is my weakest discipline I want to improve it before I attempt to go long. So I reckon Conn Ultra to keep the winter honest and a crack at sub 3 in the Autumn, perhaps Berlin.That's one serious weeks training MCOS. Fair play. Best of luck with Joey this weekend.
What marathons are you planning for next year?Krusty_Clown wrote: »Best of luck in the Joey Hannan tri. Will keep an eye out for you (though it seems to be on the same time as the marathon - Hope we don't meet during our respective events!).
Thanks KC. By the way the after marathon party I gather is on with an ABBA tribute down in Clohessy's. The Tri lot and some runners too I guess will be up in Nancy Blakes which is a good spot and will smell of BBQ food. Bound to be loads of hopping places around Limerick this weekend. If there is a boards gathering I might drop in and say hi...0 -
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