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
-
shotgunmcos wrote: »Ah now as soon as the pools open at 7am or whatever it is in your neck of the woods that will be sorted. They don't appear that early in the morning
Aye, my pool is on 12-6 all this week... no point going over between 12-3 as all the kids are in for a wash.0 -
-
Friday pm: Z1/2 Run
Steady lunchtime run. There was nothing interesting about it, just rounding off my biggest running month by a distance. Pace 4:31/km, hr 147. Easy swim a while later
Time 1:00/0:40
Dist 13.27km/2km
December numbers
1-31 Dec|# sessions|Time hh:mm|Distance kms
Total|60|62:58|1,080.05km
Swimming|14|11:59|36.9
Cycling|15|21:28|737.21
Running|31|23:17|305.94
Conditioning|--|6:04|Stretching & Core
The biggest month I've ever put down, especially with the running. Ran every day of the month and while a lot of them were just 5km or short runs off the bike they all counted. I was concerned as many would be that a running streak heightens the risk of injury. On the contrary I feel as though my running durability is improving. All base tests showed progress and the tendonitis is not as bad as the start of the month despite all the running. I went through an off patch in swimming but it seems to have rectified itself lately. Cycling was predominantly turbo with all the ice and snow etc.. Importantly I'm balancing the hours with family and life so far. Overall a very solid month, pleased with it
2010
The main objective was the world AG champs in Budapest which was a great experience. I had an up and down year in terms of training. Problems with my calves trying to convert my footstrike but after months of focus I ran the DCM as a pacer on a mid foot strike and at a lower heart rate than last year. Progress on 2 counts. Running in general was poor this year and I'll put it down to a year of transition. My only attempt at a road race was a 40min 10k which I was very disappointed with. Apart from that I wanted to hit sub40 off the bike but never got close, even when I paced the bike well. Run cadence was an issue, along with nutrition and general base fitness. I've been working on 2 of those for the last 2 months and diet will be targetted as of this weekend. I reckon I will need to pencil in a couple of road races in 2011 if I am to have a decent crack off sub3. Initially I'll aim for sub90 at the Waterford half marathon and then do one or 2 10ks this side of the IM. En route to the Marathon in Berlin I'll do another 10k and half marathon to guage progress.
I was happy with the bike considering I do so much of it alone. Getting out for long wekend rides with the lads was a rarity so the quality of turbo sessions stood to me hitting my target pace at Budapest, 40kmh. Since Budapest was a flat route though I had no focus on hills. I did well on a hilly Brian Boru bike course though which surprised me but I will need to get lots of hillwork done before Roth. I've bought into the improtant of cadence and perceived effort too and feel as though I'm training a lot smarter on the bike.
Swimming was a big focus. I swam a lot this year and really made an effort to swim 2-3 times a week every week. I also enjoyed OW swimming in the summer and think I'll have a go with an OW race next summer with my swim buddy, who is an OW swimmer. I surpassed my pace target for Budapest and have hita lot of swim personal bests in the pool so the focus was worth it. Some say that putting that amount of focus into swimming only has limited gains versus putting the hours on the bike, however my bike split is usually my best split in triathlons so I worked on my weakness. What actually happened was that my swimming became stronger than my running which naturally turned my attention to the road again.
My favourite event was Budapest just for the novelty of a big event a mixing with top AGers from around the world. I was mid pack in the swim, well up on the bike and way off on the run. My best event was 9th at Schull. I got 2 top 10s this year which was progress on my rookie year but getting one in a NS race was satisfying. Valentia Island was my favourite event. I find that my swim is getting more solid and getting me out of the water ahead of the main pack. I usually make up some more places on the bike but then its a question of how many I lose on the run. Valentia Island was the first time I had enough of getting passed and finished strong sprinting past a couple of scalps. Not much of that really matters for Roth in 2011 other than turning my attention to running. I will do a couple of sprints and a HIM before Roth and will look to be more competitive by improving my usual run split.
As for Roth, its my first Ironman, although not the branded type. Of course finishing is the obvious objective but barring a disaster that should happen. Its still too early to think about splits but I'll admit that a 9:59 is the dream :eek:
I may do triathlon or 2 after Roth. I will do an OW swim race too but all eyes will be on Berlin and a sub3 effort. I'll have maybe 10 weeks to get in shape for it so smart specific training for that will be paramount.
So 2010 was fun again. The SCR challenge is a great tool for motivation and for a record of what you have done. I raced less and learned more. 2 big goals for 2011 will make it interesting. Bring it on 0 -
Page 4 on logs
Here’s the catch up…
New Year’s Day 2011 pm: LSR Z1/2
I wasn’t feeling great and coupled with a bowel issue, I decided on shorter loops so that I ran past the house a few times. Typically, the emergency stop had to occur half way around the loop but I felt a bit better afterwards. Overall a comfortable enough run at 4:41 pace. No hr data as I didn’t want to look at a watch.
Time 2:04 + stretch
Dist 26.53km
Sunday am: Long Bike
An epic enough bike for me. 1.5 hours very easy with a group then broke away up a hill. I didn’t actually intend to, I was maintaining Z2 ceiling and just pulled away. I was joined by another 2 lads about 10 mins later who sucked my wheel for a while. I had intended to head up a climb (Gallows Hills) and was happy that one of the lads kept me company. 4km climb at 7-8% gradient and we pushed up it at threshold RPE. It was shock to the system number 2 this week! It should be good practice for the Solarerberg climb in Roth though, well without the thousands of people lining it and closing in on you that is. It was fun sweeping down the longish winding descent but I did so with my heart in my mouth on occasion as there were a few blind corners. I left my company at 2hr45 and plodded on towards my usual rolling TT course. I had 2 nutri grain elevenses on board at needed a gel at about 3.5hrs. Just as that gel was fading though some f**kers swerved at me (I was in the hard shoulder on a wide road between Croom and Patrickswell) for fun. I lost my balance and fell onto the grass. Thankfully a soft landing with nothing more than some mud on me! I was raging though. I was slow to get up as I was staring to fade. I got going again but bonked about 20 mins from home. I should have eaten a bigger breakfast considering I had done a long run the previous evening and indeed had more food with me. Lesson learned but no accounting for the idiots :mad:.
Time 4:15
Dist 125.85km
Sunday pm: Super easy run and Stretch.
4km at 5:31/km pace just loosening myself out to stretch out tight quads and calves.
Weekly numbers
27 Dec-02 Jan|# sessions|Time hh:mm|Distance kms
Total|14|16:57|303.08km
Swimming|3|2:44|8.7
Cycling|4|7:15|236.85
Running|7|5:55|77.53
Conditioning|--|1:05|Stretching
Solid week but I was feeling it by the end. Just 2 non-base bits which attributed to the fatigue, however plenty of sleep balanced it out a bit. The Waterford Half Marathon will be at the tail end of a heavy week too so that adds some doubt to the sub90 attempt. I'm confident enough I can hit it on fresh legs but I won't be breaking my training stride for it. Week 9 down, 27 to go
Monday pm: Z2 run
I had intended a swim but rocked up to the Arena to find that Swim Ireland had taken over the whole pool again. I had a session in mind but there was no way I could do it in the where’s Wally lane so I bailed and headed home for a run instead. A hilly 14.99km at a decent clip 4:24/km, hr 150 and I calmly pencilled in a swim for the end of the week instead. Santa brought me a pair of skins for my calves but I couldn’t for the life of me find them. Calves are feeling tender with all the running and the quads still had the bike climb in them.
Time 1:06 + stretch
Dist 14.99km
Tuesday am: Easy run
It was a Z2 run on the plan but I reined it right back. I’m back to early morning training as of today. My legs were asleep and when they awoke felt tired and lifeless. I put on an extra layer expecting it to be colder than it was so I heated up more than I normally would for 141 hr and 4:48/km pace. I need to root for the compression socks later.
Time 1:00
Dist 12.5km
Happy New Year to all the loggers 0 -
-
Advertisement
-
-
Tuesday pm: Swim set (LC)
The plan
20*200m off 3:45
Actual
20*200m off 3:45 in on 3:18-2:21 for the first 10, 3:20-3:35 the next 10
I found this very tough and although I held it together for about 15 reps, I faded dramatically afterwards with no power left for the last 2. I was tempted to bail at 3k but got it done. 2 poor session in one day, I think I was just having a day of it. Energy was low. When I looked back on my diray I did the 200s off 3:40 last time but at a steadier pace, I should have checked that before last night :rolleyes:
Time: 1:15
Dist: 4,000m
Wednesday am: Group swism session (LC)
Feels like an age since I swam with the morning group. The usual suspects were all missing from the fast lane so I was shoved forward to lead out. Reluctant after last nights swim.
6*50 kicking
6*50 single arm
8*50 kick 25 swim 25
3*(200/2*100/2*50) basically swam at 1:36-1:38 pace to hit RTs.
300m b/s with fins cool down
I felt much better and stronger. Hit the 200s in 3:13 each. I had 7 good hours sleep last night and a yoghurt and some OJ before the swim. It made a bit of difference anyway. Plus its nice to train with others
Time 1:00
Dist 2,800m0 -
-
Having a morning off training allows my body to rest a bit and my quads and calves are relieved about that. If I hadn't been so asleep this morning though I'd have compression socks on too. We stayed up watching a movie last night so while 7.5 hours sleep is better than 6.5, it could have been a solid 8.5hrs. I have to make an effort to hit the sack earlier. I'm awfully tempted to chuck a blanket into the back seat of my car for lunchtime snoozes...
Thursday pm: Z1/2 Brick
Turbo 0:38 Z1, 0:22 Z2 pushing a higher output on the Z2 section. Avg 257watts, HR 129, cadence 95 (higher than usual). My quads in particular felt like lead for almost 15mins. Once warmed up I was fine but I had to push the RPE to get it up to Z2. A quick change into dry tops but stood on the doorstep for a minute waiting for the garmin to find a signal. I kept the run comfortable and didn't push any inclines. HR 145, pace 4:32. Overall a good session but I did feel tired on the bike. I'll be booking in a rub on the next recovery week.
Time: 1:37 + stretch
Dist: 37.2km/8.18km
I'm still eating the odd chocolate here and there, but one or two and not by the handful, they will be finished soon! Also gradually putting away the box of crunchy nut cornflakes and the christmas cake. 5 days off the biscuits is significant enough to call this week progress so far New Year's Day weight in was 77.4kg which I was surprised with. Its only 0.5kg off my lowest weight (peak fitness) in 2010. 0 -
Thursday pm: Turbo FTP session
The plan
3*12mins at 90% FTP
Actual
3*12mins at 90-93% FTP, 5 min Z1 between reps
I found this tough. I pushed the reps out at 100rpm and 280-290w. I find the cadence hard to hold, I don't know how Jackyback does 105+ regularly. On the 3rd rep my legs started screaming at me a bit, I dropped the cadence and pushed a bigger gear for a 'rest' holding the same output. Overall an hour at 272w, hr 140, cadence 98, Dist 39.1km. I took a few minutes of a breather and what will distinguish my log from Izoard's, headed out for a comfortable Z1/2 run holding back on hills. Pace 4:36, hr 143, cadence 88, Dist 9.09km.
So I was basically quite tired after that session. Put away a large helping of couscous and chicken, did a half hearted stretch and headed to bed earlier than usual. I read for a while and slept soundly.
Friday am: Group swim session (LC)
Made it down to the pool on time and all the usual suspects were back. I figured I would be tired after the turbo the previous evening so I planned to hang out towards the back of the group. The set was interesting
16*50m counting strokes, 34-36 per length
8*50m kicking drills
4*150m
10*100m off 1:45
10*50 kicking and backstroke
I felt better than I though I would, must be down to the sleep! The 150s were fine. The first 5 100s were comfortable too, then epoepl started dropping back after every rep until I was chasing 3 super swimmers by the last one hitting solid 1:36 pace or better. It was a good main set. I felt good on the kicking drills and I can do a full length of terrible backstroke without feeling like I'm drowning. Actually really enjoyed this session
Time 1:09
Dist 3,500m0 -
Advertisement
-
-
-
-
-
-
-
-
-
Saturday pm: LSR
Longest run since the DCM. I felt good to start but knew the weeks running would catch up on me. It was late enough after work when I got out too. Not ideal. The first 10km were too pacey so I reined it back a bit. I was just trying to hit a cadence of 90. I managed it for an hour then it slipped to 86-88. By 20km I was feeling it. I had tread carefully over a number of black ice spots and lost my footing twice on 180 turns. It was just about getting it done. Stopped at Xtra vision to collect a DVD at 26km and downed a can of coke. Once I belched up the gas loudly passing surprised bystanders at a bus stop, I felt better for the last hill home. Legs were shot for a finish though, hip flexors and hams especially.
Time 2:11
Dist 28.6km
Sunday: Double turbo
The plan
Long hilly bike with the lads
Actual
The roads were too icy for that. So instead...
AM: Turbo + run
2 hours steady in Z1 spinning at 90rpm and a lower output that usual. I was not getting up at silly o clock since I had done a long run the previous evening. The legs felt ok though, 221w, hr 122, cadence 90. The run was very easy but I felt like a bag of bones. Again not shocking since it was my biggest run week by a distance. Pace 4:53/km, hr 136.
Time 2:29
Dist 65km/5.92km
PM: Turbo + core
2 more hours steady in Z1 for most of it and recovery pace for the last half hour. I didn't have the time for a longer turbo this morning so decided to split it. This was mental torture. I had 5 fig rolls on the mantlepiece beside me and rewarded myself with one avery 20 mins. Output was lower again at 205w but heart rate a bit higher at 124. The last 30 mins was at 160w. I wanted to get off so many times but didn't. 2*2hr turbos in one day, It wouldn't have even entered my mind before! The stretches afterwards were needed and I barely managed 50 sit ups.
Time 2:00 + stretch
Dist 61.3km
Weekly numbers
27 Dec-02 Jan|# sessions|Time hh:mm|Distance kms
Total|14|17:23|307.58km
Swimming|3|3:24|10.3
Cycling|4|6:00|202.6
Running|7|7:14|94.68
Conditioning|--|0:45|Stretching
Another solid week, building slightly overall but really surpassing my best weekly running mileage. The legs are feeling it but no niggles to report which is good. I'll back off a little and do a lot more stretching and less running this week ahead of Waterford. I won't be tapering for it and although I'm confident I can get sub90, the question is can I do it on tired legs? We shall see. Week 10 down, 26 to go 0 -
-
Advertisement
-
-
Branson Limited Greengrocer wrote: »That is a fast paced LSR Shotgun well done. I would find it hard to do a split 2x2hr session on the turbo, i caould imagine the second session was hellish.
Great numbers for the week, i think we are going to have to handicap you in the SCR 2011 challenge....maybe -50km a week sound fair?
The 2nd session was torture, I kid you not. Alicia Keys wasn't even doing it for me! As for the handicap. ye can feic off with that. Once this IM is over I'll be resting on some warm sand somewhere yet to be decided Anyway, it seems to be more competitive already this year
This morning: 'Group' session (LC)
I say 'group' because I basically swam the whole evil set alone. There were 3 super swimmers that belted off in front of me. I wasn't even close enough after 50m to see them tumble turn in front of me. As the sets went on it was a case of trying not to get lapped. One other lad who was behind me with an even redder face than mine. I have no idea what time the 3 in front were going off. I'd swear they were all beating their chests like gorillas by the time I got to the wall, or perhaps I was hallucinating. To make matters worse the other lad, a mate, cracked off a witty comment towards the end which had me laughing hysterically and trying to swim hard simulateously. You can't imagine what that feel like, but it does resemble drowning!
The evil session was as follows
12*50m catch up warm up
200m, 4*100m - 1 min rest
300m, 4*150m - 1 min rest
400m, 2*200m
100m backstroke cool down
Like I mentioned I have no idea what the RTs were but we were on about 1:35 pace for those 150s. The 400 toasted me and I faded after that. The gorillas were doing sprints and still beating their chest while I hung my head in the shower. A good session but hard. I'll be easing right off my long swim set this week.
Time 1:02
Dist 3,200m0 -
shotgunmcos wrote: »As for the handicap. ye can feic off with that.
I dont think MCOS should be handicapped on this one. However ... I propose a handicap IS imposed on those in the teaching profession that tend to have ample training / rest time around the holidays and throughout the summer.
Lets say ... -50k on bike and -20k for run ... per week ....0 -
interested wrote: »I dont think MCOS should be handicapped on this one. However ... I propose a handicap IS imposed on those in the teaching profession that tend to have ample training / rest time around the holidays and throughout the summer.
Lets say ... -50k on bike and -20k for run ... per week ....
LOL Yep that profession have the opportunity to train like PROs for teh summer *looks for envious smiley..* 0 -
-
-
Wishing you a clean bill of health this summerEl Director wrote: »Ha ha...funny men indeed! However check out the 2010 SCR Challenge and you will see that I'm not much of a threat when it comes to clocking up the miles!
Tuesday pm: Easy run
I wanted to run at lunch but got no lunch so that plan went out the window. Such was the nature of work, that I arrived home with a headache, nose running like a tap and zero motivation. Caz was going for a run so I thought I'd join her. It was wet and windy out and she was quiet, thinking about how whe will last a half marathon this weekend after a few weeks off running. She claims to have zero HTFU qualities when it comes to running, but this is a girl who ran the DCM in 4:14 with shin splints. Hence I wasn't too surprised when she pushed her fastest km of the run over a hill she dreads. Her focus perked my mood up no end and I was her happy shadow before long Pace 5:28/km hr 122
Time 0:32
Dist 5.94km
Tuesday am: Long swim set (LC)
The plan
10*400m easy
Actual
10*400m off 7:30 in on rock solid 6:55-7:00
I chose to do this in the morning instead of the usual run as the evening pool was wrecking my head. Plus I get home too late and because I wired after work I'm too concerned about hitting rep times. I'm typically toasted on the last quarter of the swim and if I swim on wednesday mornings I'm wrecked. The only reason for doing it in the evenings was that I had more time to get the set done. The pool opens at 7 so I have a max window of 75-80 mins for the session. I actually enjoyed this swim. The pool was quiet and with no distractions I just got on with it. A glass of OJ and a yoghurt seems to work for me in the mornings too and I feel my energy goes that little bit further than on nothing. The reps were all solid. I swam as even a pace as I could and purposely reined it back. I had no expectancy other than to get in before the RT. I noticed that I was typically just under 7 mins per rep. This is slower than the last time I did this set but ultimately more comfortable. I wasn't spent after it and delighted to get the whole lot done before work. I would have settled for 8 or 9 reps if I had to. I can now run at lunch and keep the evening free A simple decision and less life stress
Time 1:15
Dist 4,000m0 -
Great swim session MCOS, I remember when interested first suggested 10x400m you were all :eek::eek:! Well done savage swimming.
Do you find that the swimming helps you in the other two disciplines and if so how? (Only if you have time dude) 0 -
-
Advertisement
-
Hmmm, I'm not sure ElD. I don't really kick other than to balance myself but maybe its just being in the water that breaks up the load on the legs and as such gives them a 'break' of sorts. Maybe I'm not kicking enough though tooEl Director wrote: »Do you find that the swimming helps you in the other two disciplines and if so how? (Only if you have time dude)
Not yet pgibbo. I did it myself for last year but I will definitely get a fitting done before the HIM to test out before the biggie. Looking forward to the long evenings so I can take it out for a spin. I refuse to put it on the turbo as I'm not investing in more wheelsJust wondering if you've given any thought to you bike setup, etc for the IM? I assume you'll use the PX? Will you be changing your setup for the big one?0
Advertisement