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
140.6 deep breaths...
Options
Comments
-
Great report MCOS. Well done again. No pressure for Berlin now!
Nice cycle from Galway to Limerick too. Perhaps you should tackle this record next year after the marathon!
Glad to hear Caz was happy with her effort. I'm assuming this week is a down week in your plan? You clocked a serious amount of mileage over the weekend. How's the body feeling after it?
BTW, Mick was wearing maroon and white - the Athenry AC colours.0 -
-
-
-
-
Advertisement
-
-
-
-
-
-
Advertisement
-
-
@Tunney - cheers for teh response by the way. Yeah we chat about some interesting things over email but when you come into logs for a poke try to leave something constructive behind, however cryptic
@Mac - Caz was delighted that her legs held up. She was so funny messing with compression socks, pain killers and magnets beforehand but she had done all of her long runs with a buddy and they helped each other through it. They both said they would have struggled to do it alone. I did up their programme for it and predicted they would hit the half in 2:10 and full around 4:30. They actually did 2:08/4:27
@pgibbo - Oop that wasn't Mick so, I obviously didn't pass a legend en route! No itsa normal training week with an earlier rest day and most of the intensity removed. The quads are feeling it alright and I'm hoping to get a rub this week on them
@mloc - I was holding 160 ish up to 16m then the Garmin started playing up saying I was 170-180. There is no way I'd have been able to run up the hill at 180. The hr readings just got worse as it rained.
@JB - the cycle plan was to loosen the legs alright but I wasn't expecting the headwind fom Gort to Ennis. It was brutal.
@everyone else... relax lads, it wasn't exactly a walk in the park but yeah I may have to reconsider my Berlin target. I'm only focused on the IM for now though so I won't specualted until I have basked in the south of France for a week after the IM 0 -
-
-
-
@Mac - Caz was delighted that her legs held up. She was so funny messing with compression socks, pain killers and magnets beforehand but she had done all of her long runs with a buddy and they helped each other through it. They both said they would have struggled to do it alone. I did up their programme for it and predicted they would hit the half in 2:10 and full around 4:30. They actually did 2:08/4:27
Good stuff, Coach;). Nice that they ran together; she's obviously not as competive as her other half.:D
Magnets?? That's a new one to me. What does that involve?0 -
-
@Mac - haven't a clue mate. Something to do with improving circulation. She acknowledged they are just a gimmick. It was just the placebo effect to soothe the nerves over her shin splints. I think sub4 has to be their next gig...
@KC thanks dude and sorry to hear about your injury, hope it heals up quickly. I may rely on you for some tips when Berlin enteres the crosshairs
Wednesday morning Yoga and feeling it for once
Of all weeks to do a focus on leg intensive poses! She had us holding the crane pose and single leg balance sequence (these are my made up names) waay to long. The arches of my feet burned and my calf threatened cramp. I squeezed the bejeezus out of my gluts and abs to get through it without falling and lived to tell the tale My legs badly need a rub down. The last fella I had some deep tissue work with has skirted off out of the country Zico10 style so I had to root out another. A session with the technician in the morning is not one I'll be late for
To kill the chocolate craving today I opted for Tesco's Finest Nut Granola. After 2 bowls I calculated I put away a whopping 1400cals in about 5 mins
yikes. Note to self, inspect back of new cereal packets before purchase next time. My usual mid afternoon 500cal snack lately is 3 organic peanut butter (no sugar) and banana oat cake sandwiches... The Granola was overkill. On the peanut butter: for years I swore by the Kelkin crunchy version but the organic no sugar 95% peanut version is the bomb! 0 -
-
-
Advertisement
-
Figured I'd throw a training post in for the craic for a change Not much of a session though..
Wednesday evening easy run
I had intended a cycle but I find it harder to rein it in on the bike than running. 40 mins at a gentle trot was about the size of it. The legs felt like bits of wood held together with dental foss. I went for a rub with the tecnician this morning to flush the hips, quads and calves out. Boy oh boy it hurt. You just don't get that deep with a roller, or maybe I just use it like a wuss!0 -
shotgunmcos wrote: »Figured I'd throw a training post in for the craic for a change Not much of a session though..
Wednesday evening easy run
I had intended a cycle but I find it harder to rein it in on the bike than running. 40 mins at a gentle trot was about the size of it. The legs felt like bits of wood held together with dental foss. I went for a rub with the tecnician this morning to flush the hips, quads and calves out. Boy oh boy it hurt. You just don't get that deep with a roller, or maybe I just use it like a wuss!
Hah yes, I went for a rub last week. The roller is great but its hard to subject yourself to that level of pain without wimping out.0 -
shotgunmcos wrote: »Figured I'd throw a training post in for the craic for a change Not much of a session though..
Wednesday evening easy run
I had intended a cycle but I find it harder to rein it in on the bike than running. 40 mins at a gentle trot was about the size of it. The legs felt like bits of wood held together with dental foss. I went for a rub with the tecnician this morning to flush the hips, quads and calves out. Boy oh boy it hurt. You just don't get that deep with a roller, or maybe I just use it like a wuss!
Two items:
a) belated congrats on a top day out at the weekend - shaping up nicely
b) on the massage - two words that give me the shakes - "dry needling" :eek:0 -
-
-
-
Friday run in the lunchtime sun
Smashing day out there isn’t it! I was glad to have my runners with me as I needed the fresh air. It’s just a shame to have to come back into an office with no windows and no clean air. I was tired and sluggish to start. I had an awful sleep last night, missed my swim this morning and needed a strong coffee just to get through morning meetings. Halfway through the run I was enjoying the sunshine and gentle breeze but the effort was laboured at 4:30ish. The GT2160s were a bit flat and maybe I was thirsty but I figured the muscles were tired and not yet over the deep tissue work yesterday. Then bizarrely at about 9km, it suddenly felt effortless and I was cruising at 4:00 pace
I had stopped at traffic lights for a minute and when I got going again it was like I had a new pair of legs! With 3 weeks between Marathons, I wonder if there is any need for long run this weekend? Maybe just 90 mins easy... I'll see how the legs feel at silly o clock on Sunday morning and take it from there. 0 -
-
-
Advertisement
-
Sunday late evening hurry up run
I was running comfortably up to 20 mins but then my bowels finally came eat me from the shameful stodgefest over the weekend. I made it to 79 mins but basically accelerated the whole way home with my core and gluts clenched. I was in suburbia so couldn't just hop behind a ditch. A 4:12 average pace shows just how much I had to hurry up since I started out easy... Apart from that the legs felt good and I had energy :cool:
Weekly numbers - IM Phase week 4 of 12
11-17 April|# sessions|Time hh:mm|Distance kms
Total|8|12:47|299.78
Swimming|1|1:00|3.0
Cycling|3|7:25|259.3
Running|3|2:47|37.48
Conditioning|1|1:25|Core/Yoga
weight check week 21: 167.6lbs/76.2kg
weight check week 22: 166.4lbs/75.6kg
weight check week 24: 166.6lbs/75.7kg
weight check week 25: 168.0lbs/76.4kg
It felt like such a low week after last weekend. It was a busy one with Life so I had to make the most of the sessions that got in. I'm on a bike focus at the moment so not too bothered by the lack of swimming and running. The deep tissue rub did the job on my quads and gluts which is all good. Lots of cycling and another Marathon up in the next 2 weeks. The weight gain is basically me choking the chocolate cravings with way too much cake and cereal
This is an important week as I have my second benchmark brick session to do at the end of it. The plan is just to stay down on the bars as much as possible. I've been roped into leading a spin class for a charity cycle thing at the Arena on Wedneday night too. No idea what routine I'll do but I'll think of something.
Just 8 weeks to taper :eek:
Monday morning group swim session.
Woeful swim. I was leading the pack out for the main set of 3*(200/3*100) off 3:30 and 1:45 but faded badly after the 2nd set. I ended up failling to hang onto the back of the group and took a dejected early shower. Hopefully I'll get the swim mojo back before I hit the OW. Feeling out of sorts today.
Just 6 days to Easter Sunday and Chocolate 0
Advertisement