All Eyes On IM Lanzarote...

jester1980

Ill be in Lanzarote at the time on Holiday, ill cheer you on.

Happened to be there the same time last year too, great setup they have out there.

snack_ie

Hey guys,

Thanks for the replies. Sometimes I can be pretty bad at posting - I do like to dip in and out of blogs and see what other are doing training wise, but then can be bad posting responses. Thanks for the support though. It is appreciated!

I had target times in the back of mind but they were a little ambitious to be honest - in the region of 1/6/3.15, and I know that I have not done the training to achieve this so far and I only have so long - 17 weeks is not a long time. I have not been as consistent with my training as I would like, or been really reading up on how best to train for IM. Still 17 weeks left so still lots of time to make big improvements.

I have been working on the principle that it's all about trying to get in shape that I can swim 4km easy, ride 6hrs easy and run 2hrs easy by 12 weeks before, and then focus with IM specific training.

This week has been pretty **** for training:
*** No biking/commuting
*** Out Friday & Saturday night - sometimes I just cannot help letting loose. I am 24 and who wants to sit on Saturday night when you could be out chasing woman... One of my best mates was over who has been in New York the last 2.5 years and is now off to Argentina next week so really had to let loose.

We.18.01.2012

Nothing - pints and food after work

Th.19.01.2012

PM: Swim: 1hr 10mins; 3000m - Main set - [2x150,200]x4 - Bit of mental struggle; 30min easy Run home

Fr.20.01.2012

Nothing - Out on the town

Sa.21.01.2012

PM: Run 1hr 15mins easy
Out on the town

Su.22.01.2012

PM: 30 mins easy run

Weekly Totals:
Swim: x2 - 2hr; 5km
Bike: x0 - 0hr; 0km
Run: x5 - 4hr 30min; 50km
Other:

Looking forward to this week though - Going to try and knock out close to 20 hours if things go well...

hf4z6sqo7vjngi

snack_ie wrote: »

I have been working on the principle that it's all about trying to get in shape that I can swim 4km easy, ride 6hrs easy and run 2hrs easy by 12 weeks before, and then focus with IM specific training.

Thats it in a nutshell really!!

snack_ie

17 Weeks To IM Lanza...

I am hoping to knock out a decent weeks training after last week.

I have started to use google docs to plan my training as it allows me access off my I-Phone & computer, and allows me to switch things around for the week.

People are more than welcome to view it at:

https://docs.google.com/spreadsheet/ccc?key=0AnmoH8Vk8IvxdHdFbUJ5aFpIMWFlejhlYlBRbUFuYnc

I will be adding more races and training for my 12 week lead in into IM Lanzarote

Mo.23.01.12

Bike to/from work and hill reps after; 30mins in & 1hr 15min home
PM: x5 Hill reps and roughly 40km for the day, and a easy 20min run off the bike

Tu.24.01.12

I skipped running intervals as I just wasn't feeling it tonight. Instead I went for an easier swim run option

PM: Swim; 1hr; 2300m Main set: 4x100 on 2.00, 4x100 on 2.05, 4x100 on 2.10, 4x100 on 2.15 - coming in between 1.30-1.40 depending on how I pushed it.
First time that I have felt good in the water which was positive.
An easy 30mins run this evening.

snack_ie

We.25.01.12

Cycle to/from work; 1hr; 25km
PM: 45min run easy - supposed to be 1hr 15min but not feeling it. Ate too much too soon before so backed off

Th.26.01.12

Cycle to/from work; 1hr; 25km
PM: Swim; 1hr 15min; 1000m w/u as 400f/s with last 25 back, 200k, 400 as back with last 25 f/s Main: 4x150, 4x75, 4x50 all hard and off longer rests. 2800m

snack_ie

Fr.27.01.2012

Cycle to/from work - 1hr 15mins; 30km - Cycling through Hyde Park at 8am on a crisp morning is awesome!
PM: Swim; 1hr 15mins; Main Set: 6x[25 fly, 50 back, 100 f/s, 50 back, 25 fly]

Sa.28.01.2012

Super tired today... really feeling the training this week... Let the body sleep in till I felt it had enough rest - 10.5 hours of sleep
PM: Run/Swim/Run - all at easy effort - 25min/1hr/25min - 5km/2500m/5km

Su.29.01.2012

The plan was to get out for a long ride with the club this morning of 5hours but I could not get to sleep last night! Ahhh... When I did wake at 7.30 there was no way I was getting up... Lack of enthusiasm for training is the first sign of over training so I slept in till 9am.

One of the benefits of mountain biking as well as road biking is being able to mix it up - I was not feeling the road bike, so I got a bit dirty off road.
AM: 3hr 45mins of steady effort; Didn't think it was too taxing at the time but felt tired later on; 70km total
PM: Easy 75mins run around my usual loop; My stomach is like a bottomless pit these days and I felt like I was lacking a energy.

Weekly Totals:

Swim: x4 Sessions - 4hr 30mins; 10,000m
Bike: x1 Hill Session; x1 Long Spin; x4 Commutes - 8hr 45mins; 190km
Run: x5 Session; All easy - 3hr 45mins;45km
Total - 17hours...

https://docs.google.com/spreadsheet/...jhlYlBRbUFuYnc

A solid weeks training of volume... next week the focus is going to be on quality not quantity...

snack_ie

16 Weeks To Go...

It's 16 weeks to go and to be honest I know jack **** about Ironman training - this is probably the thing that scares me the most - If I have a plan I happy - If I don't I am like a headless chicken - Hoping to nail down something for the last 12 weeks by Sunday - All advice welcome!

Mo.30.01.12

Supposed to an easy day but it felt anything like that... Didn't get to bed till late on Monday night and an early start on Tuesday left me feeling tired. I thought about skipping the T30 test on Monday night but glad that I didn't.

PM: Swim T30 - Aim was to go out at a perceived IM effort - 1750m in 30.00; 1.42/100m - Lots of work to do if I am going to break 60mins but heading the right way


Tu.31.01.12

PM: Run - Hill Reps - Wasn't really feeling it and probably should have bailed - decide to HTFU and get on with it - a 'code brown' derailed things after 2 reps and I had to bail unfortunately! 30mins; 2xHillReps; 6km

BennyMul

Hi Snack
I know how you feel, a single sport would be soo easy but trying to mix 3 of them when your lost.
I am using the below link as a guideline, in conjunction with "going long"
for what and when to do it. as for the sessions, I use my own depending on what I want to work on, (FTP, Threshold, Endurance etc).
http://www.trifuel.com/triathlon/ironman-workouts/weekp14.htm

best of luck and hope its of some use.

snack_ie

Cheers man - some useful stuff there.

The plan will be decided this weekend.

Bit of **** week so far... hope things pick up... everything seems to be going ****...

We.01.02.2012

Bike to/from work - 40km
The plan was for hill reps but it was so freaking cold - about 2 degrees cycling home, when I got close to home I said I should see what it's like - maybe the weather isn't two bad. Managed x2 reps before I was freezing and headed back.
Plan was to head out the door for a run but a skype with my brother who lives in Sao Paolo but paid to that!

Th.02.02.2012

Bike to/from work - 20km.
My bike went 'on the fritz' tonight - broken rear derailleur on the way home - not what I asked for - it took 1.5hours to get home when normally it takes 30mins. Missed my hill reps session as a result and was freezing and fupping furious by the time I got home.

Plan for the weekend:
Fri: Bike to/from work; 1hr15min Swim; 30min run
Sat: Bike - weather depending; Swim; Easy 20min run
Sun: Run - Half Marathon Race

snack_ie

Fr.03.02.11

Bike to/from work; 1hr; 25km
PM: Swim - 1hr15min - 3000m; Main Set: 8x[25f/s,50br,100IM,50bk,25f/s]

Sa.04.02.11

AM - MTB - 5hr 30mins around Epping Forest; 90km

Su.05.02.11

Nothing - skipped my Long Run.

Weekly Totals:
Swim: x2; 1hr 45min; 5.0km
Bike: x3 Commute; 3hr 45min; 85km; x1 MTB; 5hr 30min; 90km
Run: x2; 1hr; 12km
Total: 12hours

Overall a **** weeks training - Missed my run hills reps due to me; my bike hill reps due to weather; my session on Thursday due to a broken bike; my half marathon as it was cancelled.

15 Weeks to IM Lanza...

Training for the week:

https://docs.google.com/spreadsheet/ccc?key=0AnmoH8Vk8IvxdHdFbUJ5aFpIMWFlejhlYlBRbUFuYnc

Mo.06.02.12

Lots of snow meant no running home.
PM: The flip side was that running home was excellent - 1hr 40mins; 18km very easy running

snack_ie

Tu.07.02.12

Bike to/from work; 1hr; 25km
PM: It was wishful thinking, thinking that the athletics track would be open - covered in snow & ice - Hill reps with the club was the alternative - 10 x roughly 1mins reps up a steep hill with jog recovery down; 45mins; 8km total

We.08.02.12

PM: Easy run home from work; 60min; 12km - The plan was for 1hr 15mins but my calves were not tight be felt like they wanted to cramp up - I am going to have to take more time to stretch in future.

Started to get the TT bike ready again - got new 3T bars and have put a new cassette & chain on - just need to do the cabling now - looking good though!

snack_ie

Th.09.02.12

Bike to/from work:
PM: Swim; 3300m; 70mins; Main set - [200f/s off 3.20, 2x100f/s off 1.40s, 4x60 hard on 60s]x4 with 1min rest after each set - feeling better - made all the times - Starting to feel better in the water.

Fr.10.02.12

Snowed Again - Aghhh - No cycling to work as a result!
PM: Hill Reps turned into an easy run home from work as I was late in work & had to be home by 8ish.

Sa.11.02.12

Swim: 1hr with focus on technique; 2500m; 400 as 50 f/s, 50 technique, 2x100k, 8x50 as catch-up, finger drag & bow drill
Run: Easy 30mins to swimming; Easy 45mins home from swimming
Bike: Hill Reps - 5no. x Swains Lane - 1hr 15mins; 30km - 0 degrees when I went out at 5pm - -2 when I got home - **** it was cold and sketchy

Su.12.02.12

HUNGOVER - A messy house party derailed training today - Milder today which was annoying as I presumed it would be like Saturday & cycling would be sketchy.

Weekly Totals:
Swim: x2 - 5.8km; 2hr15min
Bike: x2 Commute; x1 Hill Reps, 75km; 3hr 15min
Run: x6; 1xLong; 1xHills; 75km; 7hr 15min
Total: 12hr 45mins

snack_ie

14 Weeks to IM Lanzarote...

Mo.13.02.12

Bike to/from work; 1hr; 25km
PM: Very easy 30mins run - 6km - still recovering from Saturday night - this will hopefully be the last time I drink till I finish Lanzarote!

Tu.14.02.12

Bike to/from work; 1hr; 25km
PM: Run Intervals - Running late from work so I only got a quick stretch in.
8x800m on track with 90s recovery - 2.40, 2.35, 2.37, 2.35, 2.35, 2.42, 2.42, 2.39
I knew that I pushing it slightly at the beginning & didn't think that I could hold sub 2.40 through out - Happy with the session though since I have not done hard intervals in a while - 3.20min/km is not bad on 90s rest

snack_ie

We.15.02.12

Unfortunately I was in work late, and had to head across London to Knightsbridge for work - cycling across London at rush hour is an absolute nightmare - I can see why so many cyclists get killed each year. Too tired after to do my hill reps so skipped it and went to bed early.
1hr 30mins commute; 30km

Th.16.02.12

AM: Run to work - felt like absolutely crap - 1hr easy, 12km - Need to start getting up early and training before work once again - I always struggle to run in the morning though when getting straight out of bed
PM: Swim; 1hr10min; 3500m -
W/U: 600 f/s with 2nd & 4th 25 of every second 100 as back; 2x[4x25k & 100drill] Main: 8x100 pull on 1.50; 6x100 f/s with first 25 not f/s on 1.55; 4x100 f/s on 1.50; 6x100 as 2nd rep; C/D: 100 easy
Felt like a bit of a brick with out a pullboy

Fr.17.02.12

Day off work:
AM: 4hr 15mins on MTB around Epping Forest; 70km or so. Tired now! Also need to fix my road bike & service my TT bike and get out on them soon!

hf4z6sqo7vjngi

Good stuff on the long MTB spin. Are you planning on using the tt or road bike for Lanza.....14 weeks will not be long coming around.

snack_ie

Fr.17.02.12

PM: Swim: 800m w/u mix; 12x50m f/s drills on 60s, [4x75 as rolling IM on 90s, 100k]x3, 16x25 sprints on 35s, 200 c/d

Sa.18.02.12

Woke up feeling like crap most of the morning - just super lethargic.
PM: Easy 3km Swim; 30mins easy run home; 6km

Su.19.02.12 - Tri-Adventure 2 Hour Race

35mins to Victoria Station - 2 hour Racing - 35mins home

An early morning after a late start was not appreciated but I decided that I wanted to try something different. The idea is that over the summer I might do some proper adventure racing or maybe even some 2 day events, or even just some camping. The real attraction was just getting out there in the great outdoors.

The race is a 2 hours race, comprising of trail running, navigation & mountain biking. Everybody starts and finishes at the same point. The aim of the game is to collect as many checkpoints as possible, either by foot or bike, of which you have to do at least one. For every 30s late you are after the 2 hour mark you loose points.

It was a good hilly course, and I managed to make it even hillier by tackling box hill twice by both foot & bike - which is the only hill in the Olympic bike race.

My legs are a little stiff today & not feeling 100% so taking it easy right now.

The maps attached for those curious folk

Weekly Totals:
Swim: x3; 9.7km; 3hr30mins
Bike: x3 Commute; 80km; 3hr30mins; x1 Long; 70km; 4hr15mins
Run: x4; 1hr45mins 30km
Other: 2 hours of racing (roughly 1hr run & 1hr bike)
Total: 17hours30mins of training (although above is missing some details)

Photos:
Bike Map.jpg
Run Map.jpg

snack_ie

13 Weeks to IM Lanza...

12 weeks is nearly here - this is when the real fun and games start!

Mo.21.02.12

Feeling tired, and my legs were super tight after Sunday - took it easy; no training.

Tu.22.02.12

Again taking it easy - legs still super tired
PM: Swim: 1hr; 400f/s w/u, 8x50 as 25tech, 25f/s; main 5x50,100,4x50,2x100,3x50,3x100,2x50,4x100,1x50,5x100 off 60s & 1.45 - 50's hard, 100's easy

We.23.02.12

Work night out - no training but managed to avoid drinking - going to try and keep a clean sheet for the next 12 weeks (probably not but will try)

Tu.24.02.12

Bike to/from work; 1hr; 25km
PM: Run - Hill Reps x4 reps of Swains Lane - consistently about 4m30s per rep and jog; 55min & 10km; 5 mins stretching after

snack_ie

Fr.24.02.12

Bike to/from work; 25km; 1hr
PM: Swim - 3000km - feeling hungry so taking it easy - mainly drill work & some 25 & 50 sprint work

Sa.25.02.12

Tired this morning... only 7 hours sleep when the body felt like it needed more.
AM: 5.5hrs MTB ride - a really solid ride - 1hr easy - 3.5 hours of hard work - 1hr easy home; super tired after such that I had to take an afternoon nap.
Tight for time as I had to head out so I didn't get my evening easy run in.

Su.26.02.12

Late night Saturday, but no drinking meant that I missed my early morning swim. Just left it at a long run - 1hr 35min; 19km - a good hilly route, but felt laboured. It often does when I do long runs by myself:

Weekly Totals:
Swim: x2; 5.5km; 2hr 15mins
Bike: x2 Commute, x1 Long Ride; 135km; 7hr 45mins
Run: x2 - Hills & Long Run; 30km; 2hr 35mins
Total - 12hr 35mins

Feeling tired early on in the week, and a couple of work night's out meant missing training Mon & Tues. The weekend though packed a solid punch - I didn't get everything that I wanted done, but happy with what I did do as much of the weekend was limited my time constraints for training - got my hill reps on thurs, a solid swim on Fri, a long bike & run over the weekend.

12 weeks to go... ekkk...

snack_ie

12 Weeks To Go...

Mo.27.02.12

Early morning swim never happened. Despite being exhausted I could not get to sleep. Going to try again on Tuesday morning.

Bike to/from work on the old MTB; Hill Reps on the bike after work - x7 Reps of Swains Lane - felt pretty strong - 2hr15mins total; 45km

Bambaata

Not long now Niall ;-)

Long time no see. Will you be home for many races this year?

snack_ie

Alright Eddie, the last time I saw you, you feel off your bike at DCT right in front of me!

Not long at all - hoping to do a few races at home this summer - not sure what yet - Its just a bit of a nuisance cause you end up having to borrow bikes etc...
Looks like your motoring from your log... looking forward to seeing what you can do...

Tu.28.02.2012

So I got up at 5.25am for my swim this morning... tube was late so didn't get there till 6.15, 15mins late for a 6am start - & I hate being late! Then I forgot my swim trunks - To say I am angry is an understatement - Back home to bed to veg...
On the brightside at least I got up early for once which wasn't so bad - off to pick the TT bike up from her service.

shotgunmcos

You could have swam in your jocks no?! Surely noone would notice or care at 6am

snack_ie

I go commando chief.

No seriously, it's a different crowd. Not sure they would have appreciated that on my first morning swim in 4 months.

snack_ie

cont... Tu.28.02.12

PM: Run Intervals on the track - 8x800m with 90s recovery - mostly 2.38-2.40, with one 2.45 and one 2.36 outliers... Didn't have a watch on me to take times. They felt good though - not killing myself to make those times but not taking it easy. Happy with these legs especially after hill reps the night before.

Picked up my TT bike from service this morning - Have not ridden it in 1.5 years or so - sketchy to say the least riding it around London.

snack_ie

We.29.02.12

No training today - other things planned

Th.01.03.12

AM: 70mins easy run around Hampstead Heath - a cracking morning & a nice way to start of March
PM: 70min swim with club; 2800m; w/u 600f/s with some back; 2[100k, 2x75drill, 4x25 f/s building]; Main Set - 4x50 sprints on 60/65/70/75 for each set of 4 & 150-200 easy pull between. A good set - 50's were on 38-40 seconds.

snack_ie

Fr.02.03.12

Bike to/from work; 1hr; 25km
PM: Swim; 1hr 2500m - bit of a **** session - too back stroke so I got out early!

Sa.03.03.12

AM: Plan was for a 2hr bike ride on my TT bike. Unfortunately the reality was 1hr, a broken chain & an expensive taxi ride home!
PM: XC Race - first cross country race in about 2 years! 6x2.5mile relays but we only had 6, but ran the 2 teams any ways. Ran leg no. 2 for the B team and leg no. 5 for the A team - Aim was to get a good workout - ran what just felt like sub threshold for the first lap, when running for B and then all out for the second lap - about 50 seconds quicker for the second lap

Su.04.03.12

Supposed to be racing a 5 hour adventure race today - the weather had different plans unfortunately!
PM: 1hr 45mins run - felt good - boring but felt comfortable - 139hr average.


Weekly Totals:
Swim - x2 swims - 5300m; 2hr 15mins
Bike - x3 Commute, 1 with hill reps & 1hr easy spin; 120km; 5hrs 15mins
Run - x5 Intervals, Threshold & Long Run - 4hr 30mins; 55km
Total - 12 hours

snack_ie

11 Weeks To Lanzarote...

Mo.05.02.12

Bike to/from work - extended cycle as head to head out to Hyde Park corner to visit one of my jobs - A nice little 7 storey house right round the corner from a sweet Ferrari dealership; 30km; 1hr 30mins
Cycling across London at night is probably the worst cycle ever!
Feeling tired today so taking it easy!

Not sure what the plan is for this week but the main aim is to do a long bike/run brick on Saturday/Sunday depending on the weather, with a focus on practising Ironman nutrition.

snack_ie

Tu.06.02.12

Tired today... and lacking motivation...
Bike to/from work; 1hr; 25km
Managed to drag myself down to swimming this evening... A real brute of session
PM: Swim; 1hr; 3200m; W/U: 600choice, 12x25 k/fs, 4x25spr Main: 5x[7x50 on 55s, 100 pull on 1.50] continuous
Easy 30min run home from the pool; 6km; 139hr avg
Tired again now...

snack_ie

We.07.03.12

Bike to/from work + Hill Reps; 2hrs; 45km
Again not feeling very motivated today... managed to bargain with myself and did 5 no. hill reps of Swain's Lane on the bike - not as easy as previously - just a sign of accumulative fatigue. Going to play it by year about running into work tomorrow morning. Hopefully get to bed early tomorrow night though.
I think I managed to fix both my TT bike & road bike ahead of a long spin this weekend - fingers crossed.

Bambaata

Cant beat the early nights for sorting things out sometimes! I always wake the following day in great form knowing im raring to go! Especially important on heavy training loads!