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Run Fat Boy Run - The lazy mans guide to Ironman and Marathon training.
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Friday morning and the kids were back at their 7am swim session so this time I took the chance to get a short session in.
400m wu
100m x 4 off 1.55 all in around 1.40-45
100m x 4 off 1.50 all in around 1.40-42
100m x 4 off 1.45 all in around 1.36-38
100m x 3 off 1.40 in on 1.36, 1.40 and then the last one I was well off the interval time
100m cd
Total 2,000m
There was a minutes rest between each set and I didn't quite make the last repeat off 1.40 but I was happy enough with that considering I felt sluggish in the water and my form was poor - dropping my left arm and not catching properly with my right hand a lot of the time.
Friday evening simple turbo, solid hour of steady effort.
Due to family stuff it was a struggle to get my long sessions in over the weekend but I managed.
Long turbo: 2.5hrs done as 30 minutes steady effort / (8 mins hard+2 mins easy) x 6 / 15 mins steady effort / (3 mins big gear+2 easy) x 6 / 15 mins steady effort. Felt ok, time passes quickly enough when you have a dvd on the background (in this case Sex In The City Series 5 :pac:) and you split the session up.
Long Run: this was a salutary lesson in how far apart my actual fitness and my assumed fitness are. Plan was 1km wu / 10km @ HMP (4.30mins/km) / 10km easy 5.30/mins/km: Total 21km in approx. 1.45hrs. It went nothing like that. It actually went 1km wu / 10km in 47mins / 10km in 1.03:eek::eek:: total 21kms in approx. 1.56. Not good, the last 5km were averaging 6.30 pace. I was in a bad way but I kept going so at least that was something. This session hurt, a lot!!
Total for the week:
Swim 6,500m / 2.10hrs
Run 40kms / 3.35hrs
Bike 115km / 4.45hrs turbo
Total 10.30hrs
I had hoped to get to over 11hrs but I missed a 45min tempo run, oh well, cant be helped. At least I've dropped another couple of pounds this week
This will be a tough week training wise, there will be little or no swimming and I'll be trying to squeeze in some runs and turbo between family stuff. Given how my legs feel today an easier week might not be a bad thing.0 -
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Hi Griffin! When and what is your next (big?) event??
My next race is a half marathon I agreed to run with my sister in law in early August. I won't be in PB shape for it but if I can get in under 1.40 I'll be happy enough with that. There's a 6km swim in October I think I'll probably do. Oh and between these two I'm probably going to have a go at an Ironman off 8 weeks training on August 23rd, subject to being happy I can get around
So I broke my Breaking Bad duck this week and watched the first two episodes during a 2hr turbo. It's bloody good!! 2hrs broken down as 30mins steady effort / 8mins hard+2mins easy x 3 - done twice. Legs felt a bit rubbery at the end. I'm hoping that these sessions are at least as hard as a similar length session on the road:rolleyes:
Nice easy recovery run this evening. 16kms @ 5.25min/km pace. Hot and sticky but enjoyable.0 -
griffin100 wrote: »My next race is a half marathon I agreed to run with my sister in law in early August. I won't be in PB shape for it but if I can get in under 1.40 I'll be happy enough with that. There's a 6km swim in October I think I'll probably do. Oh and between these two I'm probably going to have a go at an Ironman off 8 weeks training on August 23rd, subject to being happy I can get around
:eek::eek::eek:
8 weeks training?? Only 8 weeks training? :eek:
Oh, wait...this is griffin I'm talking to. Are you sure you won't be overtrained?? 0 -
:eek::eek::eek:
8 weeks training?? Only 8 weeks training? :eek:
Oh, wait...this is griffin I'm talking to. Are you sure you won't be overtrained??
8 weeks training maybe, but my swim is fine so it's mostly about getting some bike hours in and trying to get a couple of longer runs of around 30kms / 18 miles or so. I'm under no illusions, this is going to hurt, especially the second half of the bike and run, but I'm not chasing any time. I'm going to be taking a full day to enjoy the Kerry scenery at a leisurely pace.
Another turbo today - 90mins. 60 mins steady / 90 secs out of saddle hard+90 secs easy x 10. This hurt quite a bit, my legs were sore. I had hoped to push it out to 2hrs but copped out after 90mins.0 -
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Hi Griffin!!
<cue the perky-happy-cheesy music, confetti, and balloons>
Congratulations! You are the lucky winner of a free entry at the normal cost less any discount available into a 10k swim that is taking place somewhere in Ireland in the next few weeks....or so. It's the one that Kurt is doing. I think he said he registered you already. And that the swag bag for doing the swim includes a nice pair of togs (new), a pair of Oakley sunglasses (polarized), a tube of zinc oxide, a swim cap, and keys to a Mercedes. It is entirely possible that I may have gotten some of my facts confused, but I think I've got most of that correct. Oh, and I hear their food tent will have much better cakes than the one at the IM. 0 -
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Hi Griffin!!
<cue the perky-happy-cheesy music, confetti, and balloons>
Congratulations! You are the lucky winner of a free entry at the normal cost less any discount available into a 10k swim that is taking place somewhere in Ireland in the next few weeks....or so. It's the one that Kurt is doing. I think he said he registered you already. And that the swag bag for doing the swim includes a nice pair of togs (new), a pair of Oakley sunglasses (polarized), a tube of zinc oxide, a swim cap, and keys to a Mercedes. It is entirely possible that I may have gotten some of my facts confused, but I think I've got most of that correct. Oh, and I hear their food tent will have much better cakes than the one at the IM.
You forgot the dancing girls, that would have swung it for me
Nothing done over the weekend, except for a lot of good red wine drank. My wife's sister and her husband were home from Zurich, they're loaded and only drink expensive wines so brought lots with them :pac:
On Monday I did the Rock and Roll Half Marathon. I don't normally do these large corporate type events (notwithstanding the fact I have done an IM branded event :rolleyes:) but I agreed months ago to do it with the sister in law. I've done no proper speed work in weeks so with a 1.34 pb I decided I'd aim for a 1.40 target pace. The route was testing enough but I managed to hold a pretty steady 4.41 min/km pace for the 21kms which got me to just under 1.39, but the course was slightly long at 21.4kms according to my Garmin so I ended up taking 1.40.25 to finish. I was pretty comfortable the whole way apart from the last couple of kms. I plan later this year to give a sub 1.30 a good go.
Overall last weeks totals were nothing to celebrate, circa. 6hrs, but I was using it as a step back week in my 8 week IM training programme
Only 3 weeks to race day. My loose plan is to get a 30km / 3hr run in this weekend and taper my run over the last two weeks. Between now and 7-8 days out from the race I want to try and get 3 or 4 3hr turbos / 4hr+ road rides in. Nowhere near enough but it is what it is. Swim wise the distance is no problem but my swimming this year has been poor and its showing. I'll keep plodding along with my usual sessions and try and get into the pool as often as possible.0 -
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We're talking a FULL IM, right?? 140.6? 3 weeks? Good god I'd be freaking out right now. I cannot wait for this race report. Or maybe I should wait until after my first IM to read it. :eek:
Yeah a full IM. It's the same one I've done twice already. This time around the family are coming to Kerry so it'll be squeezed into the middle of a family holiday
Freaking out isn't going to do me any good at this stage I've said it before, I don't fear this distance, I respect it. I have always been of the belief that a plodded IM at 13-14hrs pace is no different to anyone in a hard manual job doing a double shift. Yes it'll hurt, but it wont last forever and I'm there by choice. Before my Dad retired he was what's now known as a paramedic. He often did 16hr shifts, that's 16hrs of stressful, hard work - that is much harder than a slow IM in my book.
Anyhow, back to training.....
2,000m swim yesterday. 100m x 20 off 2 mins easy pace. The last few of these drifted out from 1.50 to 1.55, I was tired.
About a year ago I went to a talk organised by the club at which this guy gave a presentation. He gave a fantastic presentation and q&a afterwards and I remembered he mentioned that a useful short session for him was a 1hr turbo all out. Last night I did a variation of this - 14mins very hard (all out????) / 1 min rest x 4. Total 1hr. I suffered on the last repeat in a way I've never suffered on a turbo before. I was glad to see the watch hit the hr.0 -
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What's rare is wounderfull .............. a brick session of all things. Something I haven't done in years. I don't need a brick session to tell me what my legs feel like running off the bike, but I had time today so did one.
40km bike @ 28kph - very windy, windy enough for a few frights when passing open gates.
10 run @ 5.18min/km pace
Total 2.15hrs
Enjoyed it - just about a quarter of an IM brick 0 -
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Hardman 2014 Race Report
In my seven seasons of triathlon I've only ever dnf'ed once. In the last race of my first season I punctured on the bike and dropped out. At the time I didn't care, I was so happy about finishing the swim and not drowning. Since then I've had a couple of races where I've thought I wanted to drop out - my first IM, DCM 2011, the Lost Sheep last year - but in reality I never came close to doing so in any of them. That was until last Saturday when I attempted my 4th Ironman off an amount of training that was laughable.......
For this race I had done a total of 8 weeks bike 'training' which consisted of 22hrs turbo plus three rides totaling less than 250km on the bike. I had swam 150k this year so not too bad, but had only run about 1,000km over the year and hadn't run further than 27km, 4 weeks out from the race. For the last two weeks before the race I did pretty much nothing.
Friday night was race briefing. I've done this race twice already so nothing new, except for the comment that the race was being run under TI rules but as TI hadn't been able to supply a TO there was no one to enforce the rules
Happy days, bare nipples in T1 for me so :pac:
Up at 4am on Saturday, usual race breakfast and the one hour drive to the race start. My usual pre race set up, livened up a bit when the valve on my front wheel came apart just before race start.......I just managed to find the bits on the ground and reassemble the valve and pump up the wheel.
My third open water swim of the year. Usual two lap affair. Plenty of room so no major kicks or punches received. My stroke felt crap. The wetsuit felt very tight and constricted, probably due to only having worn it twice this year. For the first leg of the swim we had been advised at the briefing to swim into the rising sun as the course marker was impossible to see - great advice, it sent us miles off course :rolleyes: Once the canoeists got us back on course again I relaxed a bit and the stroke got a bit better. Lap two felt a lot better, but I was tiring very quickly and was suffering from severe cramp in my right calf. Clock showed 1.14.xx as I exited the water, slow, but 14th out of the water. The course seemed very long, from speaking with people after the race Garmins were showing 4km+.
Onto the bike. First climb up Molls Gap was no problem. Just took it easy. Conditions were ideal with no wind or rain and a bright sun. I was plodding along ok until we hit the second big climb of Coomachiste. The climb up to the top of this physically broke me. At the top I was spent. This was worrying but I rested on the descent and stopped in Waterville to pick up the feed bag and to meet the family. After Waterville it began to hurt, and this was only at 100km. The lack of training was really starting to show. The next 70kms were a living hell that just got worse. On the drag to Kells I just wanted to get off and lie down. The ground just seemed to take forever to cover. I found myself starting to pull into the hard shoulder and clipping out 'for a quick rest' a couple of times but managed to cop on in time - if I had stopped I'd have never got back on. I was a wreck, I could barely turn the pedals on the drags and spent a lot of time in the small ring. If it had been windy or raining I would definitely have gotten off. I wanted to give up. I prayed for a puncture, or better still a broken chain..............anything to justify stopping. I kept going, tbh I'm not sure how. I've never been as deep in the pain cave and for so long - it's not my thing. After an eternity, otherwise known as 6.46hrs, I entered T2. During the bike I got overtaken by about 25-30 others, and caught no one. There were guys on expensive carbon bikes with fancy wheels and pointy helmets still overtaking me at 120kms - perhaps they should spend a fraction of the cost of their wheels on swimming lessons :pac:
In T2 I decided I'd had enough. As I told myself this I got changed into my running gear. I've done 3 previous IM and had never felt this tired. I had completely underestimated how much the bike would take out of me not having done the training. I had assumed that I would be able to just hit the run at my usual IM run pace.
Despite the pain I headed out on the first of 3 x 14km laps. I physically could not run. I had the phone with me and I called the wife to tell her I was dropping out. She told me to just keep gong and to take my time. After 1km of walking I managed to break into a shuffle. The first lap took 1.35hrs. It's a bit of a blur tbh, I don't remember a whole lot, except that it hurt a lot and I had stomach cramps. At the start of lap two I called the wife to give her an update. I kept going. Lap 2 took 1.55hrs. Near the end of lap two the family appeared to cheer me on. This was a big boost. I had planned that for this race that the kids would run across the finish line with me and that image was what I clung to during lap 1 and 2. It was only when I was on lap 3 I was sure I was going to finish. Lap 3 took 1.55hrs also. The entire marathon had been a living hell of walk, shuffle, walk, shuffle......interspersed with periods of nausea when I was close to crawling. Finally finally I approached the finish line. My 4 kids were waiting for me about 50m from the finish. We ran in together but I couldn't keep up with them. Run time 5.24, my worst marathon time ever.
Overall 13.38hrs, the second slowest of my 4 IM's and 61 minutes slower than the last time I did this race. There were 65 finishers (both individuals and relays) and 5 DNFs, and I came 43rd overall (35th from 51 male finishers). My swim was 14th fastest on the day so happy with that, whilst my run was 43rd fastest. The bike splits are missing from the results but I suspect it was similar to my run placing.
I had fueled well on the day and nutrition wasn't a problem. Lack of training and fatigue were what killed me. The fatigue was both physical and especially mental - I suffered badly for over 8hrs and that's a lot of time to reflect on your life I swore I'd never do another IM or long distance event again. Not sure now though.........I've promised the wife a 5 year moratorium on IM's, but a few of the lads from the club are talking about doing this race next year and if they do..........
What's funny is that because I was so tired and took it so easy on the bike and especially the run I've recovered really quickly. The only lasting issue is the knot in my calf due to the cramps I got during the swim. Think I'll take a few days to let the body recover before I get back into the swing of things 0 -
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griffin100 wrote: »Think I'll take a few days to let the body recover before I get back into the swing of things:D:D:D Swing of what.....training:D:D:D:D
I had seen the results and I had shivered a little when I saw the run and bike times so knew it was a long day for you, well done for finishing it out.0 -
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:D:D:D Swing of what.....training:D:D:D:D
I had seen the results and I had shivered a little when I saw the run and bike times so knew it was a long day for you, well done for finishing it out.
Bike wasn't too bad considering, 15 minutes slower than last time but in much better conditions. Two years age the middle part of the bike was into the wind. It was the run that really pushed out the time. You're right to to a big European IM rather than this one as your first, they/re completely different beasts. Yon can always do Kerry at a later date.You now have me sh1tting myself in advance of Kenmare on Sat...
.Great read Griff, I slurped my coffee and resolved never to do an IMI am so happy after reading your report that I am not doing an IM next year!
They're only really hard if you do no training. As Dory will show us when she romps home in her IM debut, training makes all the difference :pac:0 -
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