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140.6 deep breaths...
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Thanks again Guys n' Gals and yes I'll keep the log going
The legs are sore today but I know it will be shortlived since I didn't push all the way. DCM is in the balance too. I certainly won't be attempting any reprise and even the pacing is a dilemma right now. To be discussed with the Coach. I plan to take a real break for October though. We have officially handed notice to our Landlords and expect to be moving into the new house on the last weekend of October. So thats an altogether different target for this log 
It means putting a real push on the final renovation stages in the next 2 weeks so that the external bits n' pieces can be done.
The Gas is scheduled to be routed mid October and all of the Scaffolding must be down for that to happen. The external insulation boys in fairness have 90% of the work done in 2 short weeks. Just the Front door arch to be refitted and the dry dash rendered to the face of the house. We finally had our front door and rear bi-folding doors fitted after switching suppliers a few weeks back. It means the builder and plasterer can get cracking on the extension. Most of the house is plastered already. The tiler is back this week to get stuck into the little mountain of tiles now that 2nd fix mechanical is under way. Rads are being fitted. I'm having the new room wired for a home cinema set up The TV, Receiver and speakers are on the way from the UK, bathroom ware on the way from the UK and the bath itself due for collection from a local supplier. We have colours selected for the outside of the house and the kitchen. Tommorrow we will put some testers up on the wall to pick a nice neutral for the internal walls etc.. We have to apply for the water to be reconnected today. Lots of testing and checking of 2nd fix electrical and mechanical to do next week. Our stairs was delivered at the weekend and our handy builder has a nice puzzle in that to assemble. He was a carpenter by trade at one stage though so should be a piece of cake for him. All in all its a busy time. I'll post a couple of pics of before, during and after shots to illustrate this journey once we move in. Its really coming together and we are delighted with progress. It can be fairly head wrecking at times and I suspect my mental state was rather fatigued for Berlin too which perhaps explains how quickly my motivation deserted me once the ghost of the 3:00 pacers was up.
Right I have to go meet a guy and try and sell off the old Stanley super 90 to pay for the porcelain door knobs we ordered at a knock down price.. its all go 0 -
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You would think with the DIY that my hands would withstand a bit of the rowing machine. 6 feicin blisters later and there was my answer and it was just an easy 20 minutes too. I've just obviously gone soft. Triathlon has ruined me :rolleyes: Next up I hopped under the bench press for the first time in about 2 years or more. 45 reps of 50kg (3 sets) felt like a real effort. Jesus I remember when that used to be a warm up weight! I did a few more exercises staring at myself in the mirror to fit in. I worked in gyms when I was in my early 20s and still remember how to use weights properly. I was stunned how poor the general technique was around me. Anyway managed a very shaky and sweaty 4 minute plank amongst some other core stuff before hitting the pool for a cool down. After 300m I was wondering if the lifeguards were contemplating saving me? My arms were rather jelly like and I was literally flapping the water. Its been a while since I cross trained
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Another 8am sleep in. I'm starting to get used to this. 8-9 hours sleep a night! I even watch the news having breakfast before work. My appetite has also taken a nose dive. I now only feel compelled to eat 4 or 5 biscuits instead of the whole pack
On the training stuff:
I may visit the gym later for some more of this cross training and if its not milling this weekend I might re-home the spiders who have taken up residence on my bike and take it for a spin. Thats about the size of the training load for now 
On the house stuff: The bathroom kit arrived this morning yay! The slylight lads were short 2 bits of glass to finish their job though boo! 28 days to go before we are either homeless or moving in... (lease up). The shed at the bottom of the garden is 60 years old. Very solid but its home to some sizeable creatures that won't be too impressed with my sweeping brush-in-hand presence...0 -
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Branson Limited Greengrocer wrote: »Is the shed the back up plan to live in if the house is not ready:) Hopefully everything lines up in time before the lease is up.
Nah, I bet he has it set aside for a man cave
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Well that was the plan. Start the 2011/2012 season with an eager beaver early morning swim like El Director and Jackyback did! Alas, instead I rolled over and dreamed about being stuck on an empty bus on some mountain in Argentina with a random hot woman in cowboy boots. Ahem...
After a monster 2 hour training week I should really be feeling rested and ready to go. On the contrary I feel sluggish and lazy. This was confounded with the 174lbs I weighed in at this morning
I went for a short run yesterday that was pure muck and finished with a sore hamstring. It was a busy weekend on the house front though so maybe I just needed the extra kip. The lease is up in just 25 days. Its a critical week for the house really.
Goals for the this week
House: All plastering done. Main floor tiles started. Scaffolding down. Main services connected. Kitchen started.
Training: Make it to an early morning squad swim session. 4 runs, 3 turbos and some yoga.0 -
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After the no show at the pool yesterday morning I sort of redeemed the day with a run in beautiful conditions yesterday evening. Dusk set in as I set off and descended to darkness by the end. The air was fresh and there was hardly a breath of wind. The Garmin is in hibernation for October so I plan to get to know my running self There is no set plan. Short runs as I feel. If I feel like belting it I'll do that. There was no belting it last night as my right hamstring still felt very tight. I ran easy to warm up trying to tuck my elbows in. Everytime I look at pics of myself running I see far too much swaying going on :rolleyes: I felt pretty sprightly to start with and my stride even felt loose and controlled. After 20 minutes I noticed little things slipping, like arms swaying again, knees dropping, stride shortening etc.. I was descending into plod mode! So I concentrated again and fnished as sprightly as I started. A nice run, woohoo I'm really looking forward to my run today and I can't remember the last time I felt like that with training. My usual lunchtime run is 40 mins but since I'm limited to 30 mins this month I might fill the gap with some running drills. It may look odd doing it in front of the office though so I'll wait until I'm out of sight..
I have a list of turbo sessions to be knocked off this month and #1 is this evening. Our dining/bike room is small enough and is now full of new house bits n' pieces. I'll have to dig the turbo out and then migrate to the kitchen for a change. As the house fills up with more stuff I think I may be joining the gang of evicted spiders in the garden :rolleyes:
The spiders are actually freaking Caz out. Just when we think we have evicted a big fella, we meet his brother or his father! They then go and prop up some spectular webs on the kitchen windows to remind us they are still there. I like spiders so I'm in charge of picking them up for a gentle eviction. I was out with the lads a couple of weeks ago and arrived home at 3am to find a note to evict the fella under the wine glass on the coffee table. I made a balls of it in my drunken stupor and spend god knows how long chasing him around the living room. I couldn't have him climbing up on her while she had she had her breakfast Anyway I'm talking about the spiders as I always consider it a sign that winter aint far away. They are climbing up the pipes and coming indoors for the warmth. Perhaps this is part of my newfound running glee. I love running in winter. When the temperature drops the air clears up too and its like having cleaner oxygen in your lungs.
The weigh in yesterday was 170.4 lbs not 174 as I originally typed.0 -
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Soaking #1
First Turbo session after a few weeks off it. 50 mins of a sweatfest yesterday evening. Step ups in the 95-105% effort range and I was hanging on for the end. Nearly gave up but tied the knot and hung on. I have 12 turbo sessions planned for October and its a tasty menu of pain. 1 down 11 to go
Soaking #2
Easy 30 mins run at lunchtime up to the house to inspect the work of the mini digger in action scooping out the revolting existing driveway. It was wet and windy. That misty soak-you-in-seconds kind of wet. I was soaked to the bone upon my return to the office. The faces huddled in the smoking sed thought I was nuts. After reading how much use running folk around here get out of their shoes, I put on a pair of GT2160s that had 600km on them. The felt fine for the purpose so are back in action. The digger was making satisfying progress too.0 -
shotgunmcos wrote: »Soaking #1
First Turbo session after a few weeks off it. 50 mins of a sweatfest yesterday evening. Step ups in the 95-105% effort range and I was hanging on for the end. Nearly gave up but tied the knot and hung on. I have 12 turbo sessions planned for October and its a tasty menu of pain. 1 down 11 to go
Hi MCOS. Just a quick comment about the above. I was recently told how important it was to have a well defined off season, swim, bike or run as I feel if I feel. I was told to take 3 weeks off, even if it was completely off, for me that meant 3 runs, 1 bike and no swim (in the 3 weeks). And I didn't recently (or ever) do an IM and marathon and that's still what was prescribed. Let's not forget, you weren't just doing them, rather you went very very deep. I guess my point is why don't you just take a definite off season now? Isn't the 12 a bit too structured for now? And if you are doing sessions, shouldn't they be easy and not 'hanging on' ones? Just concerns I felt while reading your post dude, it'd be awful if you were just left demotivated for 2012 because it just felt like one long, continuous battle. I am now coming around to this thinking and I really enjoyed my down time with mates, family and books!
In saying all that-you prob know what your doing and you have a coach now I must remember. Anyway 2c's and all that.0 -
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Training:
I'm getting the runs and turbos done but I've now missed 6 opportunities in the last 2 weeks to get my ass out of bed and join the group swim set. Twice I had to meet trades people at the house but the other times I just simple rolled over. If Caz wasn't waking me before she heads out the door for work, I reckon I'd be in deep sh!t with my boss by now.
The positive is that I'm sleeping lots and I'm now eager to get back in the pool. Last night was turbo #2 of 12. A straight aerobic tempo hour. My quads just didn't want to know about it for the first 20mins so much so that I thought the Flow was way off. I checked the calibration. It was zero and I had the slope set to +1`. Nothing unusual there. I just got on with it and settled after a half hour. I started counting the minutes after that. An 83% FTP average, although within target, fet like a poor return for the energy expended on this one.
The House:
Woohoo the plastering is finished and radiators are on. We had the water connected too so we can fill the heating system up and fire it up as soon as the ESB push a pen. Apart from that we had the driveway scooped out and are now in a dilemma about surface? It slopes maybe 3% down to the house so may pose a problem when the freezing weather kicks in. I handed the Foreman a 10 point snag for yesterdays work, including a crooked rad and a bit of the external insulation that the mini digger shipped off. Its getting down to little things now...
21 days to homlessness or moving in!0 -
Right since I have started looking at 2012 I guess I'll take the opportunity to take stock of where I am, what was and what will be.
2011 Review
The Goals were sub10 for the IM and a sub3 Marathon.
My best efforts were 10:07:26 and 3:00:20 respectively.
I guess I can't call that a compete disaster. I expected the sub3 to come in Berlin but it didn't materialise. I spent myself early this year. I've even pulled out of the DCM pacing gig reluctantly as I need to back off for a bit. In truth I have had enough of marathons this year. I'll keep the review simple as all the detail is in the log already...
The Highs
PBs at 10k and half marathon in the spring off base fitness
Connemara
First podium in a triathlon in some wild weather
Some really enjoyable OW swim training in Kilkee
Surviving the i3 5k swim
Sub60 swim at Roth and the first 9 of the 10 hours on the course
The Lows
8 minutes short:mad:
DNF at the Limerick Marathon
Berlin post mortem :cool:
Onwards and upward...
2012 the year of NO COMPROMISE (no silly spring marathon attempts!).
I've decided to drop Marathons for the year. My next Marathon attempt will be spring 2013 and I'll deal with the sub3 then. 2012 is about the sub10.
A Goal #1 IM Austria
A Goal #2 Challenge Barcelona
I think having the Marathon off my mind for the year will keep me focused on the sub 10.
B Goal #1 Improve shorter race times. I've basically done more Marathons than I have 5k -halfs so I think a bit more experience of shorter stuff would be good. Basically building a little speed early in the year and then leaving it alone for the long stuff. Picking it up again toward the end of the year. Some good results in these will help my running confidence without taking anything out of me in terms of recovery cost like a marathon effort does.
B Goal #2 Long OW swim event 5-10k. 10k if I can find one. I have a sub 3 in mind but its for a long swim rather than a marathon!
C Goals - HIM in May and a selection of other shorter triathlons
Fun Goal - Do a couple of IMRA races in the summer just for some variety.
Once the IM sub10 is done I will be back to the Marathon in 2013 with a vengence!
Winter training will kick off soon after we move into the new house 0 -
shotgunmcos wrote: »A Goal #1 IM Austria
A Goal #2 Challenge Barcelona
A nice easy year so
Your swim, cycle, run numbers will be off the chart next year :eek:
Only two long swims local to me which might suit you timewise (wetsuit suit friendly) are the
Late July
13k
http://www.facebook.com/galwaybayswim
Sinead Roche and Ruadhri Geraghty have done it in previous years
Early September
8k
http://www.facebook.com/pages/The-Lough-Mask-Challenge-2010/119325238117808?sk=info0 -
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