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Sub 3 Muffin Man
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18-10-2012 11:12pm#1
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Apart from a few lovely dips in the Med, I took 2 glorious sugar munching weeks off exercise after Barcelona. It felt suitably gluttonous even by my own Muffin Man Standards. Enough sinning to fill a few pages of the confessions thread! Last week I started back gingerly with a couple of easy short runs and my mothers bodypump class which left me positively aching for days afterwards. I got a short swim in too and felt like a rusty ship's anchor.
So far, this week has been a little better but still not good.
Monday: 12.33km easy run with a mate including 5*30 second cadence drills. Avg pace 4:54, HR 147. Enjoyable run nattering. He is aiming for the GLR too and has taken on some American Coach. I'm taking the self coached approach so it will be interesting to see how this pans out.
Tuesday: Its a good morning to swim at the Arena as its quiet. A straight 6*400 off 7:30 in on 6:43/6:42/6:28/6:33/6:33/6:56. I paced the first 2 like a warm up and pressed the next 3. I died a death on the last one. Generally felt like I had no length, no power, no roll, legs sinking etc etc.. The Barcelona swim is still a mystery to me
Wednesday: 13.71 sodding km in the rain. I felt drained of any energy. The breeze felt like a gale, inclines felt like mountains. I checked my cadence a couple of times and was plodding along at 82bpm. It was a struggle just to complete this run. Pace 4:56, HR 153. I just couldn't keep the HR down.
Thursday: 20 minutes on the rowing ergo at 1:55.6/500 and 22spm, power 226w avg. Steady piece pushed towards the end. Its about the limit of what I can muster on thedreaded machine at this point. 40 minutes on the treadmill followed. It sucked. I hate the treadmill. I struggled for the first 25 minutes but then just HTFU'd and stayed on the thing. Pace 4:30, it felt extremely laboured. Next up 45 minutes yoga. My quads were a little shot from the machines which made some of the poses even shakier than usual. I lacked concentration for this class and fell off balance a few times. I'll get it back. Overall an ok workout. I felt the impact on the core which is good
Muffin Man weighed in at 79.4kg last week. Still getting the sugar fixes but reduced the volume. 72kg is the very ambitious target for the Great Limerick Run in May. I've never seen the scales read anything under 75.5... :cool:0 -
I'll get onto the mods on the A/R forum and see if they will allow you move your log back! Don't hold your breath now but I'll put in a good word for you
Did you follow a marathon specific program for Berlin? Are you going to race anything shorter like 10k/10 milers or halfs in your build up?0 -
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shotgunmcos wrote: »The main goal of the year however is on June 7th. Caz and I will get hitched!!
Excellent. Delighted for you both. Will Oakley be sponsoring the event? (HM flashback :rolleyes:)
Nice targets so enjoy the challenge 0 -
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@RQ - Yes run focus but its a multi sport log really
@KC - Sound running advice as ever KC. I don't intend to treat Donadea as a goal, even though its my first 'ultra'. Its simply a benchmark to get the running volume up. The only aim is to complete it as a nice comfortable pace and finish it hungry for a go at Limerick. I'll taper for a week and resume training within a week.
Swim Squad
Its been weeks since I swam with the morning group and I knew this would not be fun. The gang has since swollen to take over 4 lanes. I thought about dropping down a lane when I saw DaveR1 get in but figured I'd just suffer my way through it. Suffer I did.
600m warm up including some catch up drills. Then...
8*50m max effort off the bat!! Way to toast us before the set even starts!
It was carnage after that.
5*200m off 3:30 and 6*100 neg split off 1:45
4*50m 'recovery' as 25 kick 25 backstroke
2*100m max effort off 3. In on 1:23/1:23
100m swim down
3,100m total
I felt OK on the initial fast 50s but the 200s were a case of hanging on for dear life. Not that I was hanging onto the fish, they were gone. I swam in no mans land between them and the pack. I made the RTs with maybe 10 secs to spare but I could feel my pulse through my neck. It was supposed to be endurance 2 effort :rolleyes: The 100s were not as bad but I was wrecked after them. The kicking recovery 50s was no recovery and my heart was still racing ahead of the fast 100s. I basically muscled through them. The Coach smiled when he called for a PB +5 sec effort. I nearly burst a blood vessel getting within 10 secs on the second rep. Despite the suffering I did the 100 swim down with as good a form as I could.
I had this evening free and was going to go to the running club interval session. I only get to attend once in a while and try to seize the opportunities as the come. The session plan was speed reps of 45 and 90 secs. I don't think my legs are ready for that yet, plus the swim this morning toasted me proper... The joy of being self coached. No pressure... yet
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Short one
2 swims: 5.5km
4 runs: 55.8km
1 row: 5.2km
1 yoga class
3 weeks from Barcelona. Recovery done now, time to embrace the winter training. I wanted to run today but after 1.5 hours of back twisting forward, backward, sideward and combo trampoline summersaults with shotgunjunior I chose to lie on the couch and allow my vertebrae click back into place. Its been 3 weeks since I sat on a bike. Thats the longest absence since I opened my knee after running down a steep wet trail in 2009. The tired tri bike has been disassembled and tidied away for the winter and spring. The muddy mountain bike cleaned, checked and moved to the shed for the odd commute and trail fun over the winter. The reliable roadie hasn't been touched for a few months so that was given some TLC and moved to the attic along with the turbo for some post long run spin downs and the occasional group cycle.
I got some new toys for the pool since I'm the only pleb down there without them. Fins to practice and strengthen my kick. A pullbouy to eh, I'll figure out something to do with it. A pair of paddles as I've seen the fish use them and was enthusiastically informed one morning they help build swim specific strength and give you a heightened feel for the stroke. The only thing with the pair I got is that they look like shovel heads in comparison to the tidy ones I see scattered on the pool deck. I'll try them out this week if I can work out what to do with the tubing :rolleyes:
The other bits were some shoes. A pair of Adidas that I tried out yesterday. They feel different to last year's Supernovas but that may be down to being new and having normal laces instead of stretchy lock laces. The other pair I have to break in are a pair of Asics DS Trainers. A bit annoying though as I had only bought my first pair of DS Trainers a couple of months ago and left them in a transition tent in Spain :mad: I've since emailed in hope.
Right then, on with the Muffin Man goes sub 3 mission! Hmmm.. speaking of Muffin, Caz has a banana bread in the oven... 0 -
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Solo Swim Session
Its fun and rewarding to drum up your own set and then execute it
200m swim
200m pull buoy
100m swim
200m power paddle
100 swim
5*400m off 7:30 in on 6:26/6:25/6:23/6:25/6:28
4*100m kick with fins
100m breast stroke
3,300m total
The warm up with the toys was interesting. I opted to swim 100 after the pull and paddle to feel the effect of them. After the pullbuoy I really noticed the weight of my hips dragging and the drag of my legs sitting lower in the water too. I took the paddles very easy. The speedo power paddles are very large and I instantly felt the workload on the shoulders. I had researched their use on you tube and taking a broad sense of the advice, kept it easy. The 400s were at the high end of aerobic in that I was working hard without hitting red. I thought I probably should be going off 7 if I could hit them all sub 6:30 but I'll leave that jump until I'm a good deal fitter. That won't happen on 2 swims a week, which I deem as a bare minimum to maintain current form and fitness.
I wanted to go for a run after work but a hellish day at the office followed by a call to babysit my crazy niece afterwards killed that ambition. I also hit a low and made 3 visits to the vending machine too after 2 weeks clean
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shotgunmcos wrote: »Weekly Objectives:
2 Swims intro tech in one session
6 runs and circa 70km
Run drills
Longer easy row
Actual
1 Swim 3.3km
2 Runs 32.4km :mad:
For various reasons I have nothing to report for the last 4 days of the week The 'Prep' phase of this chapter hasn't been good but I'm positive still
I'm drawing a line under it as no point complaining about what is not done
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Onto Winter Training then...
Weekly Objectives
2 swims - 1 group, 1 solo work + drills - target 6km
6 runs - 3 easy, 1 session, 1 long, 1 short tempo - target 70km
2 hours S&C with row, yoga, run drills,
Ideally a short easy bike spin too
Medium Easy Run
I generally like Autumn but it got dark very early today and it was wet by the time I hit the road. A northerly breeze made it feel cold enough to stiffen the knuckles and turn on the nose tap. I had been feeling rather ashamed of myself after stepping on the scales 2.1kg up on last week knowing it was sheer sloth. I did spend most of yesterday on the couch watching James Cracknell documentaries of his incredible adventures which didn't help. Couple that with an eye on the DCM tracker this morning however and I was suitably motivated I had to check the ego though and rein the effort back to a controlled base development. 2 laps of suburbia. 16.24km at 4:47 pace, HR 144. It felt ok for an hour but unsurprisingly finished somewhat laborious. Nothing but consistency will get the fitness back. No more excuses... 0 -
Tempo Reps
12.51km including 4*1km at tempo effort with 3 minutes recovery. My legs are not up to interval pace yet so I used a tempo effort to keep a sort of lid on the first intense session in a long time. I ran easy for 15 minutes to warm up then got stuck into the work. It was cold but I wasn't long heating up. The reps
3:53 - avg hr 163
3:52 - avg hr 165
3:53 - avg hr 167
3:51 - avg hr 169 - max 174
Overall it was a good session but I felt a little stiff from the run drills I did before yesterday's run. Particularly down to the lunges I suspect. The effort was steady enough but the cardiac drift shows the lack of fitness. I finished the last rep at the upper end of threshold. The DS Trainers felt very good for this run too. It felt like a bit of a shock to the system but will be nothing compared to the shock it will get this weekend...
I had intended to do a cross country run on Saturday for a bit of craic. I had my eye on the 6km beginner event as I've never done XC before and am in no shape for a race. This was all good until the club bumped me up to the 10k event into a team for the Senior XC County Championships aka the deep end :eek: I'm expecting this to hurt and anything better than coming dead last and falling face first into the mud several times will be a result. Although it might not be a bad idea to do so to hide my blushes as I trail in long after my team mates 0 -
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Swim Squad
Had several comments like "welcome back", "well stranger?" etc... A fair indication that my absence was noted. Looking back on my diary I have averaged 1 swim per week for the last 8 weeks. As stated earlier in the log, 1 swim is enough to limit the loss of form and fitness, although you will still lose both. 2 swims is minimum to maintain where you are in terms of form. 3 swims to maintain or gently progress fitness. I thought about hopping into the next lane with 1:55/100 RTs but the Coach eyed me suspiciously enough to stay put in the fast lane. I joined the tail of it and struggled from there...
10*50m easy including sculling drills
7*200m/100m neg split of 3:30/1:45
8*50m hard off 1:20
4*50m breast stroke
4*50 kick with fins
200m easy
3,500m total
The fish, DaveR1, the Tecnician and some tiny young wan bolted off and did their own thing finishing the 200s almost 50m ahead of me. I hung onto the feet of the only other girl and barely made the RTs for the main set. I mean, I struggled to hold 1:40 pace throughout. It almost felt like a continuous swim. To make matters worse, a slight niggle I had in my right shoulder over the last 2 months seems to have gotten worse and was quite stiff and sore afterwards. The 50s max effort killed me and I barely hit 39s for them. DaveR1 summed it up afterward when he looked at me and said with a smile "you can tell you are way off form!". Not only was I way off the pace but this was confirmation that my stroke had gone to pot also. Its depressing how fast you can lose everything you worked hard for in the water :mad:. The Coach knew the young wans name and said something to her as she hopped out. She was clearly one of the superstar fish using our set for "recovery" :rolleyes:. My only consolation was that my nemesis, who was equally absent recently, was swimming in the next lane...
Medium Base Run
Another 2 laps of suburbia side stepping groups of tiny ghouls, witches, mad scientists, clowns and monsters. Thankfully no flying eggs this year but I kept away from punk land. It was cold out, misty too with the moon bright but half shrouded. Good eerier conditions then for a Halloween run. 16.51km at 4:44 pace, hr 144, cadence 84 again. Lap 1 felt good, I kept base endurance effort comfortably even on hills. My first cadence check was 85, progress! Lap 2 was less comfortable. The cadence checks dropped to 84, the pace dropped right down to hold the effort steady on hills. My calves and hips felt tight and I was working too hard for this zone for a finish. Maybe it was down to actually hitting sessions this week . One thing is for sure, Saturday is going to be a trip to Sufferville.
I was barely in the door when the little scary motley crews started to call. I basically sweated into the first couple of witches hats. A couple of boys then thought my psychedelic yellow green runners were the coolest things they had ever seen. They actually lost interest in the fist fulls of marshmallows and jellies I was holding to get a better look at the shoes! The Adidas definitely do not feel as good as the DS Trainers. I liked the 2011 model of the Response shoe but the 2012 version feels stiffer and harder. Maybe I just need a few more runs to break them in... 0
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