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Sub 3 Muffin Man
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shotgunmcos wrote: »New Weekly Plans
Swim Consistency
Run Consistency - +15 mins on LR, +2*1km reps on midweek session
Easy Turbo
Flexibility
Actual:
3 swims - 10.3km
2 runs - 26.58km :mad::mad::mad:
Rubbish rubbish week. Just when I began to get a little momentum, virus, asthma, insomnia and general stress all formed a cocktail that plain sucked. Enough said. 50km to run in 9 weeks. 1 long run done
:mad: I'm drawing a line under this year, the most inconsistent by far over the last few. Hopefully I can salvage some winter training out of it. Marathon training kicks off in the new year so the simple goal is get up to the required starting volume healthy. Simples. Oh and enjoy the mince pies because I'm cold cold turkey on the sugar on Jan 1 :cool: 0 -
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shotgunmcos wrote: »Oh and enjoy the mince pies because I'm cold cold turkey on the sugar on Jan 1:cool:
With your massive sweet tooth, good luck with that.
:D 0 -
Medium Base Run
2 laps of suburbia. It was cold on Monday so I began with a pep in my step to get the blood flowing. As I warmed I relaxed into the rhythm of the little clouds I blew out every fourth to fifth stride. I like winter running
What I don't like is the muffin 
Laboured 16.64km
Easy Swim
No clock, just in, 3,000m as I pleased, out.
Easy Runs
2 short runs today keeping the effort way down. The lunchtime chatting pace 10km with a colleague flew by. I was good today, or rather too busy to visit the candy man. Shotgunjunior hit some benchmarks in the pool too. I've enrolled him in pending group lessons. His backstroke is better than mine, so fair to say he is ready. An easy 11.5km after work felt good. I'm ready to try a session. I also broke and went up to the attic and set the turbo up. Nothing done on it, just there in case...
Ha ha cheersWith your massive sweet tooth, good luck with that.:D Whats this I hear about you needing a hot escort next October ? 0 -
shotgunmcos wrote: »
Ha ha cheers Whats this I hear about you needing a hot escort next October ?
Might be in the market for a little arm frosting....;):D0 -
Base Run with 8*1km PMP reps
Missed this run last week so just picked up from where I left off. Out the door at 6am for a 5.5km warm up easy before the work. Overall pleased to get the run done. 19.19km before work. The first 3 reps flew by until my body properly woke up and realised there was blood flowing. The last 2 reps were a bit of work. Overall the 8 reps used the full range of the marathon heart rate zone. Obviously a million miles from fitting 42 consecutive kms into that same zone :eek: I have a ton of work to do...
Actual Reps
4:05 at 151 avg hr
4:04 at 150 avg hr
4:07 at 153 avg hr
4:03 at 157 avg hr
4:03 at 160 avg hr
4:03 at 161 avg hr
4:03 at 160 avg hr
4:01 at 164 avg hr max hr 168
Hey BebeMight be in the market for a little arm frosting....;):D 0 -
Medium base run with 10*100m strides
Tight opportunities this weekend between work and social life. Bolted out the door at lunchtime for some freedom in the rain. 5km to warm up to the local industrial estate. I wanted some relative peace to get them done. No traffic lights and other urban obstacles. P&D say to hit full speed by 70m and float the rest. I took 2 minutes easy in between. The strides were 16.4/17.1/16.5/16.0/16.1/17.5/16.1/17.9/15.1/16.1 seconds. I focused on form and aimed to push hard but controlled. I thought 16-17 seconds was a decent pace until I though about the recent book I read about runner breaking the 4 minute mile. Sub 15 seconds per 100m :eek: It didn't feel so sharp then! Back to work for 14.44km total. Good short speed session without a significant recovery cost.
Medium base run
I had a long run plan but 90 minutes was all I had. I thought about not bothering but 90 minutes was better than nothing. 19km again in the stupid rain. My hip flexors felt the strides from yesterday but not to any extent that a stretch could not help. The pace felt easy, I could have happily run for more.
Overall 90.4km for the week which is good. 1 swim and a half hour of yoga. 8 hours of mostly quality really so no complaints. I've had a look over the race calendar and decided 2013 will be a mixed bag.
Provisional line-up
January
- 5 mile country club run with a mate
February
- Donadea 50km
- Adare 10k
March
- Keeper Challenge
- Wicklow or Tralee Half Marathon
- Headless Horseman
April
- WAR Glendalough
- Joey Hannon Olympic
May
- Great Limerick Run - A Goal
June
- Rough Diamond
- Eirman X off road Tri
July
- Triathlone Olympic
- Warrior of the Sea or Beginish Island OW
August - options
- Beast of Ballyhouras
- Gaelforce West - A Goal
- Loch Gill OW - A Goal
- Worlds End Sprint or Brian Boru Olympic
September - options
- Killarney Lake OW
- Glendalough OW
- Lost Sheep
- i3 Lough Derg OW
October
- Killarney AR
- DCM
Obviously won't be doing the lot but that's the cherry pick list 0 -
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@pgibbo - just getting up to the distance to start P&D 55-70, 80-113km range. The programme starts with an 86km week so I wanted to be able to do that comfortably. I'll probably go over for the first few weeks though getting in a couple of double longs for Donadea.
@JB - I think it will be me trying to do the catch up next year!
@Beepbeep67 - No target, just using it to get mileage up. Probably 4 hours at a steady pace. Not looking to empty the tank
Medium Easy Run
2 laps of suburbia, the usual Monday jaunt. Cold and wet. Not holding out much hope of a white Christmas Kept the pace under control. 16.5km at 4:48 pace, hr 145. Hip flexors actually still feeling the striders at the weekend. I'm missing lots of sessions and eating a lot of crap and it tells. I feel heavy and the energy is not on tap. Its not bothering me though. My sister gave me a bit of a talking to, despite my protests, for not taking a proper break after Barcelona when I was clearly wrecked. I got run down recently and she is just the caring type who says it straight. So, If I run I run, if the couch beckons so be it... until Jan 1! I also kept this run easy as I had a meaty session to follow today.
Medium Long Base Run with 12*1km PMP reps
It felt like a long run but anything under 2 hours on the P&D will be medium long so I may as well get used to the terminology. It was chilly and breezy to start. I took the iPod with me anticipating without doubt that the main set would bite at some point and a thumping beat would help. I enjoyed the playlist and often happily sang out loud on my 5.5km easy warm up, much to the surprise of some canines and their owners. The main set of work would take approx 73 minutes. Half way through the 5th rep Kate Bush shrieked into my ear. Clearly Caz was last using the iPod :rolleyes:
Actual Reps
4:03 at 153 avg hr
4:04 at 162 avg hr
4:02 at 164 avg hr
4:02 at 166 avg hr
4:02 at 167 avg hr
4:05 at 165 avg hr
4:01 at 166 avg hr
4:02 at 164 avg hr
3:59 at 166 avg hr
4:01 at 170 avg hr
3:59 at 170 avg hr
3:55 at 171 avg hr max 174 hr
Overall 24.7km in 1:50. I just took each rep at a time and relaxed on the 2 minute recoveries. I was a bit tired after work and the heart rate was higher than I'd expect. The effort was probably closer to half marathon. The wind picked up during the session which burned a few extra matches. I know I will able to do this kind of session or 12-16km PMP straight with less effort in about 3 months. However it felt like a tough enough session this evening :cool:0 -
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@Abhainn - No set target yet. Sub3 is the plan but I aint pinning my mast to a 2:59. I guess the plan is to be in 2:55 shape at least and see how I go from there. Those reps were at 2:50 pace average alright but the heart rate was way too high to consider it possible yet
@Meno & Beepbeep - Defo lads, sounds good. I will not be tapering either. I will be on a marathon plan and it falls 6 weeks into the plan. It will just be a longer long run than prescribed.
Swim inc 400m TT
With just one swim done in the last couple of weeks I figured anything under 6 would be a good starting point. I didn't originally have any intentions of swim TTs but Kurt's thread seemed like a good idea. Existing PB was 5:46 set to establish CSS last spring after a solid winter swim focus.
300m easy
6*50m with 25 hard 25 easy
400m TT in on 5:42 new PB
2,000m steady in 35 minutes
3,000m total
Having the day off meant I could get to the Arena in the middle of the day when quiet. I had a lane to myself so it would be a lonely TT against the clock. After the warm up I took a couple of minutes to psyche up and stretch . The 3 lanes to my left each contained an elite swimmer warming up with long languid strokes and at 1:21 pace average :eek: They barely disturbed the water and looked like 3 machines cruising up and down the lanes. I started the TT with the intention of keeping up with them for a 100m then settling. I actually hit 2:45 at 200m (PB) and was losing them. On their warm up :eek: I had also burned way too many matches and the last 75m in particular was grim. My stroke dissolved into a mess and I mauled the water over the last length. Result 5:42 I was surprised to PB but I was wasted afterwards. I took a couple of minutes to recover before an aerobic 2,000m straight. I had planned a run later but instead trapped myself in the Christmas Shopping Chaos 0 -
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Long Run
30.38km in 2:23 unfuelled. I was heading straight for the proverbial wall for a finish. I ran down to the start of the GLR route and did the first 25km of it. I had zero thought put into the approach. In hindsight a larger breakfast to start if I'm doing the long run later in the day. I started to feel it at 2 hours and the last 4km were a bit of a struggle. I hadn't slept well again last night after some crappy news yesterday. I reckon my legs were also reeling a little from the session on Tuesday. I need to give long runs more consideration and take some water and a gel or two with me. My cadence was a lazy 168 and my heart rate spent most of the time over 150. Not happy with either of those metrics. Ideally I will be running another 20km on top of this at Donadea in 7 weeks and doing it comfortably ahem...
:cool:
Hey yourself, how are you at 1 on 1 ?Hey baby.:) 0 -
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Hi shotgun!
I have a little challenge for you if you're up to it. As you know, you and I rival each other in our sweettooths (sweetteeth?) and our love for chocolate and ability to consume mass quantities of junk......and we both have our own personal goals in the coming year that we've got our respective eyes on....and I believe we both feel that part of the path to reaching those goals is to curb our weakness for and addiction to the heavenly sugar/stuff-our-faces-with-crap rush.....SOOOOO.....how about we enter into a little wager to see who can stay disciplined and off the dope the longest?
If you're game, we'll need to come up with a few rules....like when this period of abstinence ends (my goal race is April 15th)....what is and is not allowed (basically, I want to eliminate all candy and junk BUT allow my evening ice cream and "special" baked goods)......if we'll be allowed to "sin" a certain number of times (3 and you're out?).....and what you'll have to do when you lose to me (send me a box of your favorite chocolates?).
Think about it.....and if you're in then I say we start January 1st. 0 -
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shotgunmcos wrote: »@hoochiedoubledee - I accept! Yes we need rules. I have an idea for a wager but maybe too heavy. My goal marathon is a couple of weeks after yours so let's say rule #1 is you only get to sin that day if you hit your goal time. Otherwise you must wait for me to bring it home for us both to celebrate on May 5. Rule #2 7 deadly sins. Total 6 treats between Jan 1 and achieving your goal. Sin a 7th time and you lose. Essentially you have a treat once every 3 weeks. As for the wager, is a box of chocolates motivating enough?
Woo hoo!! Your rules are totally fine, but I need a few more specifics - like, will I still be able to eat my nightly ice cream? Or are we getting rid of all "treats"? :eek: Not drinking alcohol is no problem for me, but what are your thoughts there? And as far as what kind of motivating carrot to dangle in front of our greedy little bodies....hey, go as big as you want. In for a penny, in for a pound. Oh, and this will certainly take care of Lent for us!! Right? This will count for Lent won't it?? 0 -
The Sugar Junkie Battle 2013
Dory Dory aka hoochiedoubleD vs shotgunmcos aka Muffin Man
The purpose of the battle is to create a motivation stimulating enough to keep these two sugar loving, sweet craving, hot people away from the vice until PBs are set firmly down in respective 2013 goal Marathons. See rule #1 for more detail...
The 7 Deadly Sins are the only only vices allowed between Jan 01 and goal marathons. April 15 and May 5 respectively. That is it, just 7 treats total allowed in that period! Have one every day for a week or one every 3 weeks. See rule #2.1 for more detail...
The Wager is a sweeter victory than the sweet sins we usually cherish.
If Muffin Man cracks and sins an 8th time before the marathon OR does not hit marathon target, he must send hoochiedoubleD a good old fashioned letter. The letter must contain the following...
1 - An eloquent ode to the victor
2 - An interesting tale from my old rowing days
3 - One of my hard earned rowing medals and the story of how it was won
If hoochiedoubleD cracks and sins for an 8th time before the marathon on 5th May OR does not hit marathon target, she must do likewise in a similar fashion with a tale and memento from her old swimming days....
See Rules #2.2 & #3...
The Rules:
Rule #0: Absolutely, no icecream or dunking hobnobs every night! Unless its to use up all 7 deadly sins (see Rule #2.2..). This wager also takes care of lent.
Rule #1: DD can sin freely (see Rule #2.2) on her marathon day, only IF target is achieved. Otherwise must wait until May 5 and hope shotgunmcos brings it home (see Rule #4) for some epic sinning both sides of the Atlantic
Rule #2.1: General sinning. 7 deadly sins allowed. So, for DD Jan 1 to April 15 only 7 treats allowed (Jan1 to May 5 for shotgunmcos) total. All treats to be logged in detail and individually must not exceed 500Kcals. IF you exceed 500Kcals you automatically lose all the other 6 sins BUT can use their calorific worth to the tune of 3,500Kcals for the rest of that one binge :eek: So if you have one event planned that will undoubtedly lead to a binge, you can burn all 7 sins at once! Apart from that individually only and up to a maximum of 500Kcals (see rule#5...)
Rule #2.2: If DD hits target on April 15, then sin Kcal limit is off and 7 deadly sin rule does not apply. DD can feast like the champ she will be! However, the 7 sins are back in play the next day until May 5.
Rule #3: If DD does not hit target on April 15, she only has to forfeit IF shotgunmcos does not sin an 8th time and/or doesn't exceed 500Kcals on a second sin and/or hits target on May 5.
Rule #4 If both hoochiedoubleD and Muffin Man succeed, then nether must forfeit. If either crack before May 5, then the must only forfeit if the other succeeds. If both crack before May 5, then the wager is off or a truce is agreed upon.
Rule#6: All sinning must be detailed in the respective logs under an honour of truth. Regular visitors to the log, including the opponent are free to ask questions about the sin to check that it was not over 500Kcals and if so under 3,500Kcals :eek: Sins must also be logged in the Confession Box thread.Woo hoo!! Your rules are totally fine, but I need a few more specifics - like, will I still be able to eat my nightly ice cream? Or are we getting rid of all "treats"? :eek: Not drinking alcohol is no problem for me, but what are your thoughts there? And as far as what kind of motivating carrot to dangle in front of our greedy little bodies....hey, go as big as you want. In for a penny, in for a pound. Oh, and this will certainly take care of Lent for us!! Right? This will count for Lent won't it??0 -
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