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Swim, Bike, Run....if only it was that simple!
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Hey El D,
Maybe if you swapped your runs around you might not hate it so much. Might be awkward given you attend club runs. If you could swap your long run and one of the other runs earlier in the week then you might start feeling the love for it.
Do you ever throw in an easy recovery run?
The biggest risk of doing a long run on tired legs with bad form is obviously injury. Be careful. Trying to distribute your training more evenly may help. I know it's not always possible as you train with a swim squad and running club but you might be able to tweek it a little.
Great weather for training! :cool:
P.0 -
Hey El D,
Maybe if you swapped your runs around you might not hate it so much. Might be awkward given you attend club runs. If you could swap your long run and one of the other runs earlier in the week then you might start feeling the love for it. Do you ever throw in an easy recovery run?
The biggest risk of doing a long run on tired legs with bad form is obviously injury. Be careful. Trying to distribute your training more evenly may help. I know it's not always possible as you train with a swim squad and running club but you might be able to tweek it a little.
Great weather for training! :cool:
P.
Thanks P. Ya distributing the training more evenly would help for sure. TBH I don't like missing club run sessions as there are quality, come June I will have more scope to move things around. Also most weekends from now on I will be able to move it to Sunday which I won't mind so much.
Sat Morn 26th Mar
Plan 60k bike with 2 laps of hill work + 2.5k run off
Actual 57k bike with 2 laps of hill work + 2.5k run off
Great session this morning, did a 15km warm up or so then tackled two laps of the loop I mentioned yesterday. My plan was: The Kyber-stay in big ring and biggish gear; Knockmaroon Hill-sit in saddle; Somerton Lane-a mix of standing and sitting. Next time I will include Rugged Lane instead of Somerton Lane. It was tough, nearly died on the first attemt of Somerton but was better second time around.
http://connect.garmin.com/activity/75125127
The run was 30 sec faster than the same loop two weeks ago, felt good actually on the run.
Glad the week is over now and I am taking two days off completely and then only one session per day next week. 3 solid weeks work and no sign of injury/niggles
Very happy with that
Bike Time 2:35:28; Dist 56.7km; Speed 22/45.6km/h; HR106/165
Run Time 11:15; Dist 2.5km; Pace 4:22/km; HR 152/167
So next weekend I am going to include my first road race. So any ideas Nomadic, KB3??0 -
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Weekly Summary
21 Mar-27 Mar|# sessions|Time hh:mm|Distance kms
Total|13|16:01:)|180.5
Swimming|3|04:20|9
Cycling|3|04:35|123
Running|5|04:46|48.5
Strenth/Core|2|2:20|N/A
Weight Watch
Last Week 86kg
This Week 86.6kg:(
Missed Sessions Watch
This Week 0:)
Altogether This Block 0
Overall 11
My biggest week yet and toughest. The accumulation of 3 weeks solid training has left me feeling that I deserve an easy week, my legs have already thanked me Not that this was a planned easy week but listening to my body it has to be. Then a solid week next week followed by a medium/easy week before the training week in Gran Canaria.
Weight
Up to now I haven't been overly concerned by my weight (and it shows:() So now, I am. It has got to start going down. My planned race weight for my two A races is <80kg so I am still a bit away. I do have body fat that can be done without but I but perhaps it's the weight training that I am doing too. A move from strength training to bikram yoga in June should help.
During the week my diet is clean enough although portions size are questionable. At the weekend my meals are less planned hence fast food and other crap! So now, I am determined to do better. A drop of 7/8kg would make a huge difference, it would allow me, at a very basic level, to run faster and there would be less impact on my body, therefore less chance of injury. Here goes.....0 -
Tues Eve 29th Mar
Plan Liffey Valley Winter League 2 Mile Race
Actual Liffey Valley Winter League 2 Mile Race
On the 26th of Jan I ran 12:36 for a 2 mile race in the Raheny Winter league, which was a PB as it was my first 2 mile race ever. So, obviously, I was going to beat that tonight, it was just a matter of by how much.
In my last club race I finished paddy last. It was a handicap race so there were plenty sent off before me and a good few behind me. I was sent off with a guy that I should be beating but he has put in a solid 8 months. He took off and a glance at my garmin told me the pace was 5:15/mile-too fast. I eased back and let him go ahead of me but not too far. By the end of the first lap (1 mile) I had him passed and kept going then passing others. Not sure how many I passed or passed me, not many anyway. Really did my best and just held off the fastest runner of the night on the line Conditions tonight were perfect, no wind, it is a flat course except for the last 300m which has to be done twice. First mile 5:51, second 5:56.
Dist 2 miles; Time 11:35; Pace 5:54/mile (3:40/km); HR 174/185;
Ridiculous situation I know but....I have another two mile race tomorrow night in Raheny, part of their winter league. this is a rest/easy week so I don't mind and I need this tempo stuff right now. I want to show some commitment to my own club too so I had to go tonight and I have 'competed' in the Raheny league this winter, 4 races done and only 2 left, 6 to score, so I'd like to finish it out. Can I PB twice in two days, doubt it as it is a slightly tougher course
We actually did a speed session after, 8 X 150m. I didn't get the splits on these but certainly went well-but they were tough.
Time 60 min
Dist 11.5km0 -
Weds Morn 30th Mar
Plan Club swim session
Actual Nothing
Didn't sleep until 4am so no way was I getting up at 5:30. At 3:30 I was happy to leave the alarm on but then just said no. So first time in over 3 weeks I missed a session, although I won't be counting it as such as tomorrow morning was too be a sleep in, instead I will do this mornings intended session. Reason why I didn't sleep? Sometimes I find it hard to switch off after a high intesity run session/race.
Wed Eve 30 Mar
Plan Raheny Winter League 2 mile race
Actual Raheny WL 2 mile race
Two 2 mile PB's on consecutive nights? No, as I had predicted, although I ran 3 sec per mile faster tonight. According to the garmin the 2 mile race last night was a little short and tonights a little long-but thats garmin! Anyway I shouldn't be comparing to last nights race, I should compare tonights race and the same race, same place 2 months ago.
Tonight
Dist 2miles; Time 11:55; Pace 5:51/mile; HR 173/182
Jan 26th
Race Dist 2 miles; Time 12:36; HR Max/Ave 183/173; Ave Pace 6:14/mile
Found tonight tough going. First mile 5:37 but second 6:04. More passed me than usual but of course to be expected and I don't really care as these are training races, damn good ones at that. Hitting the running hard at the moment as I feel that is were I need to improve the most right now. I'm getting there as the numbers show Getting back to near were I was this time last year. Ordered my foam roller yesterday, really wish I had it tonight :rolleyes:
There is a 5km in Leixlip on May 7th, I PB'd there last year, so that will be a benchmark race for me. The hope is that I beat last years time and that would give me serious confidence.
Time 31 min
Dist 7.5km0 -
Thurs Morn 31st Mar
Plan NAC Swim Session
Actual Nothing
Well, like shotgun mentioned yesterday, I just let this one go. It was late to bed last night (airport collection) so I decided to get the 3 hours extra sleep and I feel great noe this morning-it was needed. Sometimes when you miss a session you should just let it go and not chase. Much like losing a bet-let it go, don't chase
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Thurs Eve 31st Mar
Plan Club Run Session
Actual Club Run Session
On the menu tonight 200m X 16. Forgot my insoles this evening, "o no' I thought
So no insoles, not even the ones that came with the shoes as I rip them out when I get them so as to fit my insoles in. Not a great idea when one has a history of achilles problems. Anyway, although it was uncomfortable, no harm seems to have been done. Here are the numbers:
1. 030
2. 032
3. 032
4. 032
5. 032
6. 033
7. 034
8. 031
9. 033
10. 033
11. 031
12. 031
13. 031
14. 031
15. 031
16. 031
Not bad going tonight, consistent enough once I got going.
Time 1:15
Dist 11km0 -
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Fri Morn 1st April
Plan Club Swim Session
Actual Club Swim Session
Felt very low on energy this morning. It was just about getting through it in the end, wasn't focused on anything in particular so my stroke was all over the place. session included 18 X 100m off 2 mins, it was funny on the 15th it was like I woke up and I started swimming properly, so 300m of quality swimming this morning
Turbo planned this evening but maybe some fresh air would do me good so if I can fit it in I will get out for it. Sleep this week has been crap so that will improve next week.
Time 1:25
dist 3,150mts0 -
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Yea right, wait until the adrenaline is flowing and your wondering why it is so easy. Woosh, before you know it your off the front giving it socks.
Enjoy it and give it socks!
Cheers man, and of course you're right, all of us here are the competitive type naturally and nature will always win out
Sat Afternoon 2nd April
Plan 20k LSR Negative Split Run
Actual 20k LSR Negative Split Run
It was a lovely sunny day, although a little breezy so I brought a jacket with me....thank god! Exactly half way around the heavens opened and simultaneously the wind picked up speed. Hail stones blasted my face and legs. I was treated to a spectacular lightening show too Mad, just one of those all seasons in one day situation.
The run itself went well for once. Maybe it was the fact it was an easy week, maybe it was the fact that it wasn't on a Friday evening, I don't know but certainly I will try to keep the LSR at the weekend. For the first 10k I was constantly checking my pace and then I easily picked it up for the last 10. Don't get me wrong I still found it tough going and I really wish that I had my roller now, but it wasn't mentally as tough as it usually is. I hoped the rain would keep falling once it started as my cloths were drenched and I knew that once it stopped the the wind chill would get me. I actually enjoyed the run, when I told the GF this she just rolled her eyes to heaven :rolleyes:
First 10k 50:32; Pace 5:03/km; HR 132 (Z1)
Second 10k 47:27; Pace 4:45/km; HR 151 (Z2-just)
Overall 20k 1:38:00; Pace 4:54/km; HR 141 (Z1)
So I will be sore for tomorrow's race but that's cool, the legs are getting used of it now. Nervous a little but very excited, just hope it is dry, I am a nervous rider in the wet. I will leave the ultra gator skin (my winter tyres) on as I really trust them.0 -
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Ben McKenna Cup - Balbriggan CC, Sun April 3rd
Race Report
I think it was P Gibbo that said road racing is a different animal...how right he was. Give me 'out and back' any day Great experience today, lessons learned, good training physically and mentally.
My biggest mistake by far was doing a lap of the 28km circuit as a warm up
It is a tough enough circuit which we were doing twice. I knew that I had made a big mistake when I saw nobody else out there doing the same. I did it for 2 reasons 1) I wanted to do a decent distance today, treating this as my long weekend spin 2) I wanted to see what I was in for. I then got worried that I would miss the start so I had to put in a fair effort in the last 4km which was mainly uphill (it seemed anyway :rolleyes:). I had 2/3 mins to get the jacket off get my race bottle and join the others. Just as I did they were rolling out, I got in at the back of the group and asked a guy if this was the A4 group, he informed me that it was the A3/A4's, I made it phewww 
So it was handy enough for 5/6km until we got to the main road were the race actually started (I thought it already had :rolleyes:) Then bang we were off. I was feeling pretty good it must be said, never too far from the top of the group, comfortable I thought. Great being in such a big group, you don't even notice hills. Confidence was building. Then I hit a massive pothole and lost my only drink, 'great "I thought' still 42km or so to go :rolleyes: So this is how I was doing after 23.86km:
Time 42:51; Speed 33.4/60km/h; HR 145
I suppose it was just after the first lap that I first felt the pace. We took a right down narrow country roads, with steep inclines and descents, both of which I am not the best at. I noticed a gap appearing and once we got on a slightly better road I worked very hard to bridge the gap. And I did, but it took a lot out of me. Could have done with 2/3mins spinning at the back but we were then hit with probably the courses toughest hills and I was then a gonner. This time I couldn't catch the guys in front, I was on my own from then on.
Once we were back on the main road again I was motoring. A group of 3 caught me after 6/7min of being on my own. I stuck we these for about 5km and I was so grateful for the lift Then we hit a small enough hill but it was one too many for me and I lost them. On my own again I plugged away, but I would have done anything for a drink. I started to get weak then and felt like getting sick. I was afraid to take my gel as it is pretty thick and needs something to wash it down, plus I thought I'd just throw it up again :rolleyes: (is this a record for rolleyes yet??:rolleyes:)
Anyway with about 8k to go a group of 4 caught me, I tried for about 30sec to keep on their wheels but I couldn't. Just wanted to be finished now. Anyway I decided to take the gel and glad I did as I instantly felt better. Rolled home then and was just glad it was over. Here was the last 27.57km:
Time 56:20; Speed 29.4/59km/h; HR 153
Not sure were I finished, I wasn't last in the A4, I know 2 that were behind me but I think that was it. I will have to check the bike out after that pothole, funny noises coming from it. Here are the over all numbers;
Dist 1:39:12; Speed 31.1/60km/h; HR 149/173
I was chatting to a Pulse guy after, he had to pull out after breaking his cleat. We both agreed that it is tough going but will stand to us during the summer. As I always say, suffer now reap the rewards later
So plenty to think about, delighted I did it and looking forward to some club races now during the summer.
Total Time 2:51
Total Dist 83.1km0 -
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Hi El D, saw you briefly at the start and end - i was going to say hi but you were chatting and then i had to rush off.
I wouldnt worry about where you came - loads would of abandoned (i seen a few) or got lapped, so dont be so hard on yourself. Fair play for finishing, that takes guts. You gave it your all based on how shattered you looked after the line. You reminded me of my first race up that hill when i was just so glad to see the line and it all be over. There is no pain like the pain doing a cycling race to your limits.
It was a very tough course and the A4 was well and truly broken to bits. Bit gutted i missed it but was enjoyable spectating from the top of the hill at the finish.
You ll learn loads from it and will stand to you. Holding wheels and going up hills at race speed is what its all about!
You're not going to like when i tell you that that's only the first third of that hill and the swords corduff race goes up to the top 3 times!! Great fun.
I'll see you at some of the races once i can sort my back out.
Cheers dude. Ya tis a pity you missed it, you would have done very well I'm guessing, you like the hilly courses. I thought there were more behind me alright, a lot more, so I was surprised not to see more riders in after me. I'm actually pretty content, I did my best on the day and I can certainly live with that.
In hindsight, on a course like that I think you are better off near the front and hopping on the break. It was always going to happen were it did thinking back. If you went with the group then you would have been dragged up any hill there was, well for most of the second lap. I did have the chance to join the front just before the end of lap one but I decided not too, thought I was being smart waiting-being patient.
Think I will be avoiding that particular club race too 0 -
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El Director wrote: »Ben McKenna Cup - Balbriggan CC, Sun April 3rd
Race Report
I think it was P Gibbo that said road racing is a different animal...how right he was. Give me 'out and back' any day Great experience today, lessons learned, good training physically and mentally.
My biggest mistake by far was doing a lap of the 28km circuit as a warm up It is a tough enough circuit which we were doing twice. I knew that I had made a big mistake when I saw nobody else out there doing the same. I did it for 2 reasons 1) I wanted to do a decent distance today, treating this as my long weekend spin 2) I wanted to see what I was in for. I then got worried that I would miss the start so I had to put in a fair effort in the last 4km which was mainly uphill (it seemed anyway :rolleyes:). I had 2/3 mins to get the jacket off get my race bottle and join the others. Just as I did they were rolling out, I got in at the back of the group and asked a guy if this was the A4 group, he informed me that it was the A3/A4's, I made it phewww
So it was handy enough for 5/6km until we got to the main road were the race actually started (I thought it already had :rolleyes:) Then bang we were off. I was feeling pretty good it must be said, never too far from the top of the group, comfortable I thought. Great being in such a big group, you don't even notice hills. Confidence was building. Then I hit a massive pothole and lost my only drink, 'great "I thought' still 42km or so to go :rolleyes: So this is how I was doing after 23.86km:
Time 42:51; Speed 33.4/60km/h; HR 145
I suppose it was just after the first lap that I first felt the pace. We took a right down narrow country roads, with steep inclines and descents, both of which I am not the best at. I noticed a gap appearing and once we got on a slightly better road I worked very hard to bridge the gap. And I did, but it took a lot out of me. Could have done with 2/3mins spinning at the back but we were then hit with probably the courses toughest hills and I was then a gonner. This time I couldn't catch the guys in front, I was on my own from then on.
Once we were back on the main road again I was motoring. A group of 3 caught me after 6/7min of being on my own. I stuck we these for about 5km and I was so grateful for the lift Then we hit a small enough hill but it was one too many for me and I lost them. On my own again I plugged away, but I would have done anything for a drink. I started to get weak then and felt like getting sick. I was afraid to take my gel as it is pretty thick and needs something to wash it down, plus I thought I'd just throw it up again :rolleyes: (is this a record for rolleyes yet??:rolleyes:)
Anyway with about 8k to go a group of 4 caught me, I tried for about 30sec to keep on their wheels but I couldn't. Just wanted to be finished now. Anyway I decided to take the gel and glad I did as I instantly felt better. Rolled home then and was just glad it was over. Here was the last 27.57km:
Time 56:20; Speed 29.4/59km/h; HR 153
Not sure were I finished, I wasn't last in the A4, I know 2 that were behind me but I think that was it. I will have to check the bike out after that pothole, funny noises coming from it. Here are the over all numbers;
Dist 1:39:12; Speed 31.1/60km/h; HR 149/173
I was chatting to a Pulse guy after, he had to pull out after breaking his cleat. We both agreed that it is tough going but will stand to us during the summer. As I always say, suffer now reap the rewards later
So plenty to think about, delighted I did it and looking forward to some club races now during the summer.
Total Time 2:51
Total Dist 83.1km
I was one of the two behind u , wexford wheelers jersey and a guy with a blue top !!!0 -
I was thinking about trying a few of these in the Summer but you have put me off now
When you are finishing well down the field I would be scared to see where I would come. Good report though the tactics appeal to me
The auld warm up can be a killer, I remember Dustys error in doing a 200m swim warm up in his one his first tris0 -
I was thinking about trying a few of these in the Summer but you have put me off now
When you are finishing well down the field I would be scared to see where I would come. Good report though the tactics appeal to me
The auld warm up can be a killer, I remember Dustys error in doing a 200m swim warm up in his one his first tris
O not at all dude! It was a great buzz being in the main group whizzing along effortlessly. I just made mistakes, the warm up and not being in place to go with the break.
It is alsoimportant to note just were we are in our training cycle. I'm still in Base phase with only one hill session last week and no interval or TT sessions done yet, and won't be until May. Certainly it hasn't put me off, only made me want to do more.
Was just checking the cal for more A4 races during the summer but it seems there are only track and touring events penciled in, but I will do some club races. Do it CW!
Mon 4th April
Nothing planned today, big day for the GF so I will be supporting her Week summary later. 0 -
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I was thinking about trying a few of these in the Summer but you have put me off now
When you are finishing well down the field I would be scared to see where I would come. Good report though the tactics appeal to me
The auld warm up can be a killer, I remember Dustys error in doing a 200m swim warm up in his one his first tris
There are Mayo League or Connacht League A4 races nearly every weekend around the place too. No excuses CW! 0
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