Advertisement
If you have a new account but are having problems posting or verifying your account, please email us on hello@boards.ie for help. Thanks :)
Hello all! Please ensure that you are posting a new thread or question in the appropriate forum. The Feedback forum is overwhelmed with questions that are having to be moved elsewhere. If you need help to verify your account contact hello@boards.ie
Chasing the Kona dream and a Mai Tai cocktail
Options
Comments
-
Big targets but nothing that's beyond you me thinks. As a committed IM plodder all I can say is good luck and dont worry about the swim it'll come - if someone like me can get close to your target swim time then you certainly can. You need to start to enjoy the swimming, relax and everything else will follow (oh and make sure you work on your stroke mechanics / get some decent swim critique). Looking forward to reading all about your iminent pain
0 -
-
-
-
-
Advertisement
-
Hey JB best of luck with this and hope you nail those 2 targets. Big leap from this year alright but with your progression, a coach and your attitude you have every chance. I've got this one book marked
El Director I think we will have to call you the Reverent El D
0 -
griffin100 wrote: »dont worry about the swim it'll come - if someone like me can get close to your target swim time then you certainly can. You need to start to enjoy the swimming, relax and everything else will follow (oh and make sure you work on your stroke mechanics / get some decent swim critique). Looking forward to reading all about your iminent pain
I aim to "love" the swimming this year and really work on the technical side of it instead of focussing all on volume.Best of luck, and I hope that op is healing nicely :eek:
Cheers Ro and thankfully no longer walking like John Wayne;)El Director wrote: »Best of luck JB, big targets for sure. A sub 3 and sub 10 - now that would be some season! You are a dedicated athlete and I know no stone will be left unturned and your attitude combined with your coaches' knowledge will give you every opportunity to succeed. It may be a big challenge but you only get one shot at life and who knows - one shot at a sub 3 and sub 10, so just go for it and give it your best and remember:
"Impossible is just a big word thrown around by small men who find it easier to live in the world they've been given than to explore the power they have to change it. Impossible is not a fact. It's an opinion. Impossible is not a declaration. It's a dare. Impossible is potential. Impossible is temporary. Impossible is nothing.” - Muhammad Ali.
Inspiring as ever ElD (or Rev ElD as Mcos suggests:)) I might print off that Ali quote and have it close to hand for when i am doing a difficult turbo setBest of luck JB, 1.27 - 1.28 for the half could easily set you up for a sub 3 with the amount of time you ll have after. I would say 1.25 if they were closer together.
yeah i know i need to do a sub 1:25 as an indicator that a sub 3 is on but i know fact 8 weeks will not get me there. As you suggest though somewhere around a 1:27/8 would show nice progression towards that goal.theboyblunder wrote: »+1 - good luck with the goals! Will follow with interest
Cheers TBBshotgunmcos wrote: »Hey JB best of luck with this and hope you nail those 2 targets. Big leap from this year alright but with your progression, a coach and your attitude you have every chance. I've got this one book marked
El Director I think we will have to call you the Reverent El D
I would say a huge leap:o The sub 3 terrifies me right now, the idea of running 42kms as comfortable at 4:14km pace does not compute right now. Hopefully as the training progresses i will fear it less. Then i can start worrying about the sub 10:rolleyes:
Garmin HRM v Polar t31 coded
I went out for a 6.3km "blow the cobwebs off" run last night and brought out the wifes cheapy polar watch and polar coded hrm along with the garmin. Interesting enough after 30 minutes of moderate running the garmin showed an avg of 170 (withouth the usual spikes) and the polar 160, hmmm certainly effort wise it felt closer to 160. If only garmin could provide accurate hrm readings....grrrrrrrr0 -
-
Reread that there this morning and couldn't help but laugh at your op.
Big goals Fran, sub 3 is very realistic for you IMO. Would love to join you in Barca if you're going - I have to get out and show that course what I can actually do! Shame it's two weeks later next year.0 -
-
Advertisement
-
RacoonQueen wrote: »Reread that there this morning and couldn't help but laugh at your op.
Big goals Fran, sub 3 is very realistic for you IMO. Would love to join you in Barca if you're going - I have to get out and show that course what I can actually do! Shame it's two weeks later next year.
Following the link in the London marathon thread it looks as if it will be Barca as I did not seem to get a slot. Will let you know when I am booking......boards road tripOisin11178 wrote: »Whats the situation with your heartrate after the im fran. Mine is still higher than it should be. Getting bolloxed at paces i shouldnt be tbh.
Yeah hr off but the simple fact is garmin are **** when it comes to hrm's. Not surprised you are bollixed, how many marathons have you ran this year? 0 -
shotgunmcos wrote: »El Director I think we will have to call you the Reverent El D
I have a few more of those to call on when the going gets tough
0 -
Aliya Wailing Bench wrote: »Following the link in the London marathon thread it looks as if it will be Barca as I did not seem to get a slot. Will let you know when I am booking......boards road trip
At the moment Conn Ultra is the goal and this is one week before Conn so my Barca return might have to wait another year. Will have to decide pretty soon though. :eek:0 -
Great stuff Fran, looking forward to keeping tabs on you again this year. I've been thinking about the world of power, might be joining you with a power2max setup sometime soon... maybe if I have something reliable to base my efforts off and stick to the training plan I'll knock my bike split to where I need it too I just need to convince myself to part with the cash now
Has your toy arrived yet? 0 -
Great stuff Fran, looking forward to keeping tabs on you again this year. I've been thinking about the world of power, might be joining you with a power2max setup sometime soon... maybe if I have something reliable to base my efforts off and stick to the training plan I'll knock my bike split to where I need it too I just need to convince myself to part with the cash now Has your toy arrived yet?
I think the P2M option looks good with solid reviews. It was due this week but they only shipped on Friday so i hope to have it early next week.
8.85km hilly run
I had not planned on doing anything today but received bad news that a good poker friend of mine who i travelled a lot with to Vegas and Europe etc passed away this morning after losing his battle with cancer so needed to get out for a run for some head space. Hilly run and focussed on running form and life in general:o
At least the run helped to clear the head a little.
Distance: 8.85km
Time: 44.29
Pace: 5:01km
HR: 163
Elevation: 163mtr0 -
-
Tuesday
6.30am Turbo - Easy 45 mins
Up bright eyed and bushy tailed and onto the turbo for 45 mins of easy spinning with a high cadence. I had to force myself to keep it in the active recovery zone when really i wanted to hammer it. Another nice early morning session
Time: 45 mins
Distance: 24.07kms
Power: 165 - 63% of threshold
Cadence: 101
HR:128 - 70%
Lunchtime 30 minute easy run
Out for a ramble around work. Kept some focus on my breathing whilst i was out which kept me pre occupied with lunch. Even with a hearty brekkie and a piece of fruit around 11 i was bloody starving.
Time: 33:42
Distance: 6.51km
Pace: 5.10km
HR: 159
Really enjoying that bit of structure that training provides you with, i missed that feel good feeling over the last few weeks.
Nice to have these double day sessions done early to leave the evenings free to play with the kids. I will be focussing more on hitting early sessions every day from now on compared to training last year, 6 early sessions a week
who knows:) 0 -
Fair play JB, I haven't managed one morning yet
Had a similar plan to you today but alas I'll have to create a brick this evening. Can't wait to get this house sorted it taken up my mornings, lunchbreaks, evening and weekends :rolleyes: The only solution is to HTFU and get out of bed first thing. 0 -
-
Thursday
6.30AM - 45 min turbo session
Needed to get this done early as off to a funeral today for most of the day. This was probably the tastiest session for the week and the one i was looking forward to the most.
Easy warm up for 10 minutes then into 4x1 min >105 cadence then 4x30 sec builds which i kicked off from 220 up to 280 watts followed by some 5x2 BG work holding a cadence of around 50-55 and up a decent slope and then 5x10sec sprints where i was hitting around 620 watts.
All told there was about 17 minutes of good intense work in the session and the legs felt it towards the end. I spent a good 10 minutes stretching and had breakfeast with the kids before heading to work.
Not sure about the avg wattage readings even though i calibrated. I would have expected to see an average over 200, technology eh
Distance: 23.72km
Time:45 min
Power: 170/max 621
Cadence: 83
HR: 143/max 174
I will probably do 30 minutes of core work this evening, the missus does it to some crappy dvd so i may as well join in instead of sitting there laughing at her when she is in pain:o0 -
Advertisement
-
Aliya Wailing Bench wrote: »Thursday
6.30AM - 45 min turbo session
Needed to get this done early as off to a funeral today for most of the day. This was probably the tastiest session for the week and the one i was looking forward to the most.
Easy warm up for 10 minutes then into 4x1 min >105 cadence then 4x30 sec builds which i kicked off from 220 up to 280 watts followed by some 5x2 BG work holding a cadence of around 50-55 and up a decent slope and then 5x10sec sprints where i was hitting around 620 watts.
All told there was about 17 minutes of good intense work in the session and the legs felt it towards the end. I spent a good 10 minutes stretching and had breakfeast with the kids before heading to work.
Not sure about the avg wattage readings even though i calibrated. I would have expected to see an average over 200, technology eh
Distance: 23.72km
Time:45 min
Power: 170/max 621
Cadence: 83
HR: 143/max 174
I will probably do 30 minutes of core work this evening, the missus does it to some crappy dvd so i may as well join in instead of sitting there laughing at her when she is in pain:o
Wow that is a tasty session to kick your day off! Are you enjoying the early mornings in general? I love them!
Re the swimming, I had all those issues at some stage. To improve the kicking only one thing for it-more of it, I also kicking it strengthened my hip flexors too (one of the swim coaches loves to get us kicking!) Also try pointing your toes like a ballerina when kicking!
When I did my swim analysis earlier this year I was given a great tip (Eanna McGrath) to keep the legs and hips up. Basically your head should be in a neutral position-even when breathing. This means not holding your head to far back or your chin too near your chest. A rule of thumb would be - there should be no 'creases' in your neck. To get a high elbow I found one arm drills great for this with a pull.
I still have to work on all of the above but this year there was great improvements. I hope the above makes some sense 0 -
-
El Director wrote: »Wow that is a tasty session to kick your day off! Are you enjoying the early mornings in general? I love them!
Re the swimming, I had all those issues at some stage. To improve the kicking only one thing for it-more of it, I also kicking it strengthened my hip flexors too (one of the swim coaches loves to get us kicking!) Also try pointing your toes like a ballerina when kicking!
When I did my swim analysis earlier this year I was given a great tip (Eanna McGrath) to keep the legs and hips up. Basically your head should be in a neutral position-even when breathing. This means not holding your head to far back or your chin too near your chest. A rule of thumb would be - there should be no 'creases' in your neck. To get a high elbow I found one arm drills great for this with a pull.
I still have to work on all of the above but this year there was great improvements. I hope the above makes some sense
Lol Chief you had me thinking of not creasing the neck in my swim set this morning:), it makes sense as the body should be like an arrow going through the water.
Re early mornings i am starting to love them again and i will keep 5 to 6 mornings a week free for early morning sessions. Interesting enough the missus mentioned last night that she hardly noticed i have been back in training. Although this week will come in around 9 hours its a sure sign that the early morning sessions are balancing everything nicely as long as i keep getting decent quality sleeps in which can be difficult with 4 kids:rolleyes:0 -
Aliya Wailing Bench wrote: »... Interesting enough the missus mentioned last night that she hardly noticed i have been back in training.
Nice one! Good start indeed. On the DQS. I had it taped to my desk at work for a while last year. I used it for about 2 weeks to get me into the swing of decent habits, then binned it. I love my food too much It did make me think about my meat choices and grain choices though which has still stuck with me. 0 -
-
You would not think its a €1,200 piece of kit.
Rmac - DQS is the Diet Quality Score. Some info here with the table to calculate.0 -
-
-
-
Advertisement
-
Advertisement