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140.6 deep breaths...
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In the past I've invariably recovered from races very quickly, too quickly perhaps. Rather indicative of not pushing myself hard enough in races than some kind of supremem fitness :rolleyes: Since I managed to run at threshold for over an hour for the first time ever at the weekend, I am feeling the effects.
Monday pm: Laboured run
It was only 30 mins Z1 but the sweat was pouring off me and my legs were heavy and sluggish. HR 140, pace 4:32.
Time: 0:30 + stretch
Dist: 6.62km
Tuesday am: Laboured swim (LC)
The Plan
4k straight
Actual
4K not so straight
The power wasn't there and I needed a couple of small rests and water. I was tempted to bin it but just slowed down and finished the session. 3 people jumped on my feet for the last 400m so I made them work for the ride
(It also kept me going) Happy to just get it done
Time 1:11
Dist 4,000m
I think the foam roller needs to come out this evening...0 -
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Its so much harder to intentionally skip some sessions, especially when things are going well and you are in the flow so to speak.
Alas, I bailed on my usual run yesterday. I've had an annoying cough for a couple of weeks but craziness at work and the cold weather seems to have given it a new lease of life. So I did a couple of things reluctantly..
-Went to the doc and got the inhaler that I was avoiding
-Ended the run streak at 56 days and 581.98kms
-As I discovered yesterday, coughing doesn't help swimming so I skipped that this morning too.
It was a cold, yet beautiful evening for a run and all, even Caz went out willingly!
At least I'm on a recovery week, so a few days on this yoke will settle my lungs down apparently 0 -
shotgunmcos wrote: »Its so much harder to intentionally skip some sessions, especially when things are going well and you are in the flow so to speak.
Alas, I bailed on my usual run yesterday. I've had an annoying cough for a couple of weeks but craziness at work and the cold weather seems to have given it a new lease of life. So I did a couple of things reluctantly..
-Went to the doc and got the inhaler that I was avoiding
-Ended the run streak at 56 days and 581.98kms
-As I discovered yesterday, coughing doesn't help swimming so I skipped that this morning too.
It was a cold, yet beautiful evening for a run and all, even Caz went out willingly!
At least I'm on a recovery week, so a few days on this yoke will settle my lungs down apparently
Dude if anyone deserves a break it's you, take it, enjoy it, get a few DVD's in and you'll be right as rain for next week 0 -
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I have 2 main obstacles with this IM journey (well apart from putting a house together). Nutrition and the long bike.
-Nutrition is just a case of discipline, any change for the better will have a positive knock on effect.
-The long bike though is an issue. Taking 4-5 hours out of family time at the weekend is just not an option so its silly o clock sessions that I have to HTFU and do. Other ideas of course are sticking the lights on the bike and heading out at silly o clock. I did this in the winter before my rookie season but after getting knocked off my bike that winter I'm a little reluctant to do it again. Plus the roads are just treacherous enough by themselves at night. Hmmm....
Apart from that, the cough is annoying and the inhaler is annoying but at least I can still train, albeit with caution.
Wednesday pm: Short turbo + easy run
I test my base fitness on recovery weeks and once again it showed progress so happy days. I basically warm up for 10 mins easy and then time how long it takes me to get from 5-15km as hard as I can but with a capped heart rate of 150bpm.
Block 1 5-15km in 15:28 circa 280-290 watts
Block 2 5-15km in 13:27 circa 300-315 watts
Block 3 5-15km in 12:47 circa 320-330 watts
The most recent one was just a shade under my T20 FTP equivalent so I'm pleased with that. It was tough enough yet below threshold.
Time: 0:40
Dist: 26.1km
The run was an easy Z1 loop with a couple of hills. My legs felt a little heavy so the pace was light. It was cold out and the paths were fosty and icy in parts. Perfect conditions to sport my new Waterford AC lumminous yellow beanie Avg pace 4:49/km, hr 138
Time: 0:39
Dist: 8.2km
Thursday pm: Z2/3 run + easy turbo
I decided on running before the turbo for a change as it wasn't an intended brick session and I couldn't be bothered changing my gear before the run. It was a beautiful crisp night out and I took the same loop as teh previous evening. I ran easy enough sussing out the footpaths for teh first km but then pushed the cadence towards 90 and felt sprightly. My heart rate stayed in Z3 but the next 5 kms flew by in 4:07, 4:04, 4:08, 4;03, 4:02 regularly dipping under the 4min mark. I eased off a bit running up the last hill home but I was never breathing hard. It felt good just to open the pace up a little. Avg pace 4:09/km, hr 156
It was great to see so many people out running. I'd say the GLR is going to be bigger this year and hopefully much improved on its inception last year.
Time: 0:34
Dist: 8.22km
The turbo was easy Z1 stuff just spinning the legs over. I did put in just 1 set of 2 min steps though. 10 mins broken into 2 mins progressive steps at 260w, 280w, 300w, 320w, 240w. For some reason I love those 10 min blocks. Throw 3-4 sets together for a nice workout, hence the reason for the step down on the last 2 mins Overall an easy session.
Time: 0:40
Dist: 24.3km
Friday am: Group swim session (LC)
I kind of just went through the motions this morning but felt good and am happy to be holding my own in the fast lane now. I still can't come close to the fast guys but I'm starting to lead the chase pack more regurlarly. Same pattern as the last 2 lanes I evovled from so all good really
16*50s warm up
Main set 3*400 steady/ 8*100 neg split off 1:45
10*50 sprints at the end and I just breathed every 7 to add some spice
100m backstroke to cool down. Solid enough session
Time: 1:07
Dist: 3,400m0 -
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shotgunmcos wrote: »The run was an easy Z1 loop with a couple of hills. My legs felt a little heavy so the pace was light. It was cold out and the paths were fosty and icy in parts. Perfect conditions to sport my new Waterford AC lumminous yellow beanie Avg pace 4:49/km, hr 138
Time: 0:39
Dist: 8.2km
Ah, the Glowgoat?? Must take it out tonight. Not many of them around my parts i'd say so its bound to catch a few stares!!0 -
Cheers, rest and test thats what they sayEl Director wrote: »Great to see the progress MCOS. I intend in using the rest week to test base fitness too. It's a tough one re the long cycle, bar doing it during unsociable hours and in the dark I can't come up with a solution. From mid March on you should be getting more daylight especially in the evening on the west coast so that may help. Yeah I might just have to suffer on with the turbo until then..
Aye thats the one! Mine is a beanie but Caz got some mad yolk with grey stripes and two dangly tailsAh, the Glowgoat?? Must take it out tonight. Not many of them around my parts i'd say so its bound to catch a few stares!!
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shotgunmcos wrote: »
Aye thats the one! Mine is a beanie but Caz got some mad yolk with grey stripes and two dangly tails
Yep, i got the beanie too; didn't want that other yoke. Think it was a bit of a lucky dip what you got.
Anyway, good training so far. Keep it up. Considering doing Berlin Marathon after Barcelona so might keep an eye on your preparations come the time0 -
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Saturday pm: Z2 Brick
The Plan
3:00 Z2 Bike/0:40 Z2 Run
Actual
2:42 Z2 Bike/0:56 Z2 Run
I had actually intended to hook up with some lads earlier in the afternoon for a long hilly bike but had some house stuff to attend to. It was just as well though as my quads were just not interested in any form of hill. I decided to stick to main roads and take in a climb but on the road to the climb I encountered very thick fog and turned back. I was generally cruising well at a decent pace and using gears effectively to maintain the cadence but my quads felt heavy, especially the left one. I had some sort of dull pain from my hip to my knee on the front of it. It wasn’t much but came at me on any sort of hill. The route was not too challenging, just some rollers but it was cold out. I worked hard enough to keep my heart in Z2 but no higher. As the sun descended quickly below the tree line so did the temperature, noticeably. I couldn’t shift gears as easily now because my fingers were frozen. Thankfully I was only 20 mins from home. I didn’t quite get the time on the saddle that I wanted but with an avg hr of 142 and avg speed of 32.4kmh I felt like I got more of a workout than if I’d been with a group for 3hrs+. Happy just to get out on the road
Time 2:42
Dist 87.85km
I was glad to get off the bike too as I had become quite cold. My back gave out to me and I fumbled with stiff fingers getting the shoe covers off. I had only nibbled a few fog rolls on the bike so there was a slight pang of hunger. I decided to extend the run a little since I had to cut the bike short. Straight away I seemed to find my running legs and my back loosened out. The regular brick runs are definitely having an effect on my transition from bike to run legs. In fact I was hitting sub 4:20/km pace for the first few kms which was good given the work on the bike. The cadence felt good too. However, even the slightest incline was hurting my quads. They just felt dead and heavy on any hill, yet fresh and alive on straights which I found odd. Apart from struggling on hills it was a decent run and a good workout overall. I’m not sure I would have had much more running in me though but probably would have dragged a half marathon out of it which is a good sign. I used the roller on the left quad afterwards and yep there was definitely some little niggles about but nothing that worried me. Avg hr 151, pace 4:20/km. Solid work.
Time 0:56 +stretch
Dist 12.91km0 -
Sunday pm: Hilly Z1/2 LSR
I took in a hillier route than usual for this shortened long run. I caught up with some Spanish guy at about 4km who is training for the GLR half marathon and targeting sub 90 so we chatted for the next few miles in running jargon. It seems to cross language barriers with ease. I then headed for some hills. I kept having to rein the pace back in and although the run as a whole was comfortable enough, I felt it in the quads again. It was just enough of a long run to get some benefit from the time in base zone. Pace 4:37/km, hr 142.
Time: 1:35+ stretch
Dist: 20.58km
Weekly numbers
17-23 Jan|# sessions|Time hh:mm|Distance kms
Total|10|11:19|202.18km
Swimming|2|2:18|7.4
Cycling|3|4:02|138.25
Running|5|4:47|56.53
Conditioning|--|0:45|Stretch/Core
60 push ups
I missed 2 sessions this week but those were due to my chest so it had to be done. I also ended my run streak after 56 days on the trot. The net effect of that little streak? I weighed in a 75.7kg, the lowest I have ever been, and running just seems to take less out of me now. All good really. The bike test showed progress and I missed the run test. However with the Waterford result last weekend in mind I already knew my running was going in the right direction. For some reason the brick took a bit out of me, perhaps due to the cold. Most significantly I'm sleeping a little more, going to bed a half hour earlier. Week 12 down, 24 to go
So, 3 blocks down and 6 more to go. I am a third of the way through this Ironman journey. How time is flying by. Here is a look in brief at the work gone in thus far...
Summary Blocks 1-3
Nov 1 - Jan 23|# sessions|Time hh:mm|Distance kms
Total|158|170:08|2,837.23km
Swimming|38|35:15|107.8
Cycling|39|57:33|1,927.11
Running|73|59:33|782.72
Conditioning|8|16:22|Stretch/Core/Yoga
2,740 push ups
In general training is pretty consistent, progressing and feeling good
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A bit zombieish this morning so brief entry
Monday pm: Easy run Z1, keep hills in base too
Headed in around the city and day dreamed about what the vibe must be like on the GLR. My dress sense grabbed a few whistles and comments. Luminous yellow glowgoat benie, HOTW tech tee (bright red), blue running shorts and compression socks I had to rein the pace in constantly. Avg pace 4:49/km, hr 137. I also had to resist the temptation to add a few more kms it felt so comfortable.
Time: 1:10 + long stretch
Dist: 14.67km
Tuesday am: Long swim set (LC)
The Plan
20*200m off 3:40
Actual
21*200m off 3:40 in on 3:30 ish
Struggled to get out of the bed due to coughing during the night. I have a max window of 75-80 mins for this swim before work so the idea is to try and get at least an IM distance set done in the time. Pretty lazy swim and I just want to sleep now.
Time 1:18
Dist: 4,200m0 -
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Wednesday am: Group swim session (LC)
I was thinking as fun and sometimes brutal and all as life is in the fast lane all of my group swims are hard work lately. So I decided to go back a lane this morning and drop into the middle of the group (and hide from the coach). The warm up was same ole same ole but the main set of 19*100m off 1:55 with feet in front of me felt effortless. My stroke count was low and it was all good. This was followed by a 400m max effort which I lead out. I opted for a strong steady pace and came in on 6:10.
It was a minute ahead of the group and since the coach was timing it I got a stern look. Still, I plan to swap lanes for one swim a week to swim easy. Save a bit of energy for key sessions, like a long mid week turbo! At the end of the session one lad was hanging onto the wall wrecked, he shuffled into the shower too tired to talk. That was me 12 months ago
Time 1:05
Dist 3,200m0 -
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Its great to see progress isn't it mcos, no matter how small it is. Whilst i was out on my LSR on Sunday i passed a guy at about the 6 mile mark. That same guy was me about 6months ago, shuffling feet, looking knackered and all that goes with it. Gives you a bit of a lift 0
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I'll probably do the Nirvana thing - was about to book Lufthansa to Nuremburg..just checked the bike charge - €300 round trip..more expensive than the fare!!!
Feicin hell do you get a bike service with that too or what!Its great to see progress isn't it mcos, no matter how small it is. Whilst i was out on my LSR on Sunday i passed a guy at about the 6 mile mark. That same guy was me about 6months ago, shuffling feet, looking knackered and all that goes with it. Gives you a bit of a lift
It sure does D2B. I'm guiding a few people in work through their first Marathon or Triathlon this year and its remembering how tough you once found it and how daunting this was back then that helps me communicate effectively with them. Its gas I'm starting to get training and progress updates from them on my breakfast break or in the corridors now :rolleyes:0 -
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Nice to reflect on the progress shotgun and important too, important to remember where you were and how you've come on. It is also a lesson to everybody else that hard work and consistent training reaps the rewards.
PS good luck on the turbo tomorrow, looking forward to the log entry
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