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Chasing the Kona dream and a Mai Tai cocktail
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Com'n JB, don't be slacking - surely you could have squeezed in a core session or something in over the week end too!
Congrats on losing your tri virginity. It's some experience doing the first OW swim in a tri situation. But as the lads said, all it needs is some more OW swimming to get the feel for OW and then a few more OW races and you will be used to it. All last year I never started right up the front as I was not willing to be in the mosh pit, and I also went wide in some races to stay away from the crowds. I did get a few belts now and again and it does throw you off. Anyway, I also think that you can hit your original IM target. You fairly flew the rest of it mind you. If you can get some OW swims with others too and do some close swimming/drafting for practise then that would also help. On Sunday evening I met a few lads from Drogheda who had just set up a new Tri Club in the town; I will try and get contact details for one of them - surely they would be doing some OW swims over the next few weeks.
Fair play on the pacing - a great experience for sure.
Were you in McPhail's on Sunday evening? - I'ld say there was some craic had. The town was feckin alive, what a buzz.
That's great - the wee lad bring his bike over beside your turbo - they're gas craic. If my two are about when I am doing my stretching they come over and stand against the wall under me and try imitate what I am doing and then we go from one stretch to the next. The one they like the most is when I throw my leg up onto the ledge to stretch out the hamstrings as they use my leg as a bridge, a swing and/or a seat!
As for weeding - I did my weeds last week - roundup is your only man! They still haven't died yet though?0 -
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@ Mac - Yeah a few group OW swims would be good. I managed a quick sneaky pint in McPhails, i would have loved to stay out for a few but i was bloody wrecked after a hectic weekend. I fecking hate weeding by the way:)
@ CW - Thanks for the OW swim tips, a small bit of panic on my side alright.Jackyback also managed to get a bit of drinking and gambling squeezed into that weekend as well
Not much drinking and very little punting unless you are talking about our Conn bet....that is like taking candy from a baby.:p0 -
Aliya Wailing Bench wrote: »
Not much drinking and very little punting unless you are talking about our Conn bet....that is like taking candy from a baby.:p
Dat's fighting talk :pac:
Great news is that we have an extra €25 euros in the bet for free. Though I reckon we should make Brian run or pay up the full 50. There's as much chance of him winning the money as there was of you runing sub 3:10 in London 0 -
Dat's fighting talk :pac:
Great news is that we have an extra €25 euros in the bet for free. Though I reckon we should make Brian run or pay up the full 50. There's as much chance of him winning the money as there was of you runing sub 3:10 in London
I would like to see him run it purely to see the look on his face when he crosses the marathon distance and realises he has another half to go. I am a 100% certain i will have that sub 3:10 ticked off later in the year, probably Amsterdam or Munich as i want to pace Dublin if i can. I can take a friendly wager on that aswell if you want:)0 -
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Wednesday
Early morning swim
Arrived to the pool about 20 minutes late so only managed about 70 minutes. This was a bit all over the place and never got into the zone. I think i am trying too many things out rather than sticking to what was working for me a few weeks back. Anyway the session was 2x200 wu, 4x500, 5x50 (as fast as i could) and 300 wd.
Distance: 2,950 mtrs
Evening Brick
Plan: 2hr bike/45min run
Actual: 1:55 bike/49min run
Bike
This was a very laboured effort and i was close to calling the session off early as the legs were not there tonight. I picked a very hilly course instead of hill repeats. Whilst some of the hills are challenging enough i normally do the majority of them seated but no not tonight as i was up out of the saddle for most of them and even resorted to using the granny gear:(
A few kms off the pace i would have expected so not the quality session i had hoped for.
Time: 1:55:11
Distance: 48.74km
Avg speed: 25.4kmph
Climbing: 566mtrs
HR: 136/160
Run
I had targeted around 4:50 pace but i knew this was not possible given the way the legs were feeling. Started off slow (autolap turned off) and was averaging around 5:13 pace up to the 5km mark so picked it up and was starting to feel good and strong towards the end hitting around the 4.50 pace and giving it socks up the hill to home.
Time: 49:20
Distance: 9.7km
Pace: 5:05km/8:11mile
HR: 155/169
Not quite what i had hoped for overall from the session but still 2:45 brick midweek is not to be sniffed at.
As the title suggests finding it really tough now and i have not hit the peak phase yet. Rolled the legs tonight and going to have a nice hot epsom salts bath as i have a midweek LSR planned for tomorrow evening so need to get the legs to wake up.
Just feeling so tired even though i am sleeping more than i ever have:rolleyes:
Finally a race photo of me on Betty Crockett. I still think the position is not aggresive enough but comfort comes first for now. I do not have the Lance Armstrong look down yet:cool:
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Thursday
25.5km midweek LSR
These sessions are bloody tough to get through at the weekend let alone midweek after a hard days work. Anyhow headed out after work and the plan was to keep it around 5 min km pace. Took me about 4km to get into things and by 8km the heavens opened up and i got drenched. Hit the running track and ran with a few clubmates for around 12k before finishing up. I only took one gel around the 18km mark.
Kids said i smelt worse than the dog when i got home:o jumped straight into the shower as i was soaked through and shivering. Time to start building these LSR's back up again until i hit a few 34kms before taper.
Distance: 25.48km
Time: 2:06
Pace: 4:56km/7.57mile
HR: 160/212 (not sure what the story is with 212 nowhere near that showing on the hr graph
)
On an unrelated note i have been using the PHD recovery mix the last while and the orange barley flavour is the business and does the trick nicely, well worth a try.
I have the half IM in just over 3 weeks and i am due a recovery week in two weeks should i just push this out a week and treat it as the taper week? Pointless doing a recovery week and then followed by a taper week 0 -
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Forgot to mention i done 50 minutes in the gym at lunchtime yesterday. Left the legs alone and concentrated on upper body and core.
Friday
AM Turbo session - 60 mins
I done an easy bike on the turbo before work as i had moved the swim session until this evening as i planned an OW session. Plan was to take it easy and spin the legs out at a higher than normal cadence and bring the legs back to life after last nights LSR. I did throw in 10 minutes in the middle of +250 watts in as i was getting a bit bored of the easy pace:) The other 50 minutes was all in the small ring.
Distance: 33.9kms
Time: 60 mins
Avg speed: 33.8kpmh
Power: 197
Cadence: 100
2905kj/rel power 2.9 watt/kg
Lunchtime Recovery Run
Again the plan for this was an easy recovery run. It feels like ages since i done one of these short recovery runs. Took a km or so for the legs to get going and had to reign in the pace to keep it nice and slow.
Distance: 7km
Time: 38:49
Pace: 5:33km/8.55mile
HR: 145
Evening OW Swim
I nearly did not get out for this making all sorts of excuses with the wind and a bit of drizzle outside. Thankfully i manned the fck up and took a dose of HTFU and headed down to Bettystown beach. I took the garmin with me, put it into a sealed bag and put inside one of my two swim hats. It seems to have captured everything ok, i was half expecting to see the bag full of water getting out of the sea:p
I had the wind behind me for the majority of the way which no doubt helped and whilst the water was cold it was no colder than the lake swims i have done so far. I kept along the coast and with the water being choppy bilaterial breathing did not work too well so just kept breathing to the left going out and vice versa on the way back.
I treated myself to a nice bag of chips from Macaris chipper when i got out yum yum:)
Finally a bit of a confidence boost on the swimming front. Hopefully i can get another OW in over the weekend.
Distance: 1:43km
Time: 30:36
Pace: 2.8kmph
Tomorrow is a relaxing day as i am bringing the family up to the Louth Track Championships as its normally a big day out for the club. JB Junior should be racing and i may jaunt around and do the 200 and 400 for the craic as it will have no recovery impact on my training at all and will be done for the experience.
Sunday will be the 5 hour bike and 1 hour run off and it may be an early one so could be on the turbo.0 -
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Aliya Wailing Bench wrote: »I would not trust keeping it on the wrist as they are not fully waterproof.
As I found out the day after Limerick, when my 205 packed in. I opened it and one of the battery contacts was corroded, along with the lousdpeaker, and that was just from sweat on my wrist over time. Apparently, moisture gets in through the loudspeaker holes.
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As I found out the day after Limerick, when my 205 packed in. I opened it and one of the battery contacts was corroded, along with the lousdpeaker, and that was just from sweat on my wrist over time. Apparently, moisture gets in through the loudspeaker holes.
Yeah pain in the rear, I have had mine act up in heavy rain so would hate to see what damage would be done if worn on the wrist in a lake or at sea.:eek:
Louth track championships called off today for some reason so going to get another quick swim session in later when I bring the kids to the pool.0 -
Saturday
Headed down to the pool with the two eldest lads and managed to get in 14x100s whilst pretending to be a submarine and a whale in between:)
Sunday
The Long Brick Session
Another planned turbo this week as i needed to stay in the house to look after the youngest whilst Mrs JB brought the other kids to mass as the eldest lad is making his communion next week.
I had intended an early start at about 5am however i turned the alarm off at 4.30am, done the morning feed for the baby and lay back on the bed and fell asleep:o I eventually got going just after 7.30am but had to stop for a while to get the kids brekkie and dressed.
I had 3.5 hours done at this stage of the UKIM course and i had to give myself a good kick up the hole to get back on finish it off. My tacx trainer is great but the software can be buggy as hell at times. I tried to take it off pause but the screen was froze so i needed to start up a new session....bummer.
Got the 5 hours in and on the hydration i had two 500ml energy mix drinks and two 500ml water with a zym electro tab in it. I had 6 gels, 2 homemade flapjacks, energy bar and an orange.
Long old session to do on the turbo and it takes some focus to stay on it, thankfully i had the first stage of the Giro and the big boxing fight from last night to occupy me.
Distance: 164.9kms
Time: 5 hours
Avg speed: 33kmph
HR: 131/159
Brick Run Summary
It was probably a good 10 minutes before i got out the door. Sun was out but thankfully a bit of drizzle came down to keep me cool. I felt super strong on this one and felt like i could have gone on for another hour or two, which is the way it should be. Decent enough pace off the bike aswell.
Distance: 12.4kms
Time: 60 mins
Pace: 4:50km/7.47mile
HR: 156/167
Really happy with this 6 hour session. I lost about 5 lbs in total for the 6 hours, not sure if this is good or bad but i was sweating like hell on the turbo
Total 6 hours - 164.9kms/12.4kms
Now to eat the Sunday dinner and out for more gardening duties:o0 -
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Monday
AM Swim Session
First in the pool this morning. Back to following some of the set plans in the DF swim sets rather than doing my own thing, not an expert but they seem pretty cack tbh.
Swim set 14 - 500wu, 8x50dr, 6x(50+100+150) w/20rest, 8x50dr and 300wd
Total distance: 3400mtrs
Time: 1:30
PM Turbo - 60 minute Interval Session (Big Gear)
Time to kick start the peak phase and raise the intensity of my sessions. The plan for this was 10 minutes holding 230+watts and 5 mins holding 300+watts x 4.
This was tough going but i dug in and managed to hold 330/340watts for the last set, even managed to push the warm down when i seen i was close to 40km for the hour.
I was watching the Giro on the TV and near fell off the bike when i seen the footage of that poor guy (Wouter Weylantd) from Leopard Trek. What the hell was the TV Director thinking of showing that footage when it was clear it was a bad one. I was sorry to hear he passed away later in the day, RIP.
Distance: 40kms
Time: 60 mins
Power: 259
Cadence: 94
Energy: 3787kj
Rel power: 3.81kg/watt0 -
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