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Sub 3 Muffin Man
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Hey there Mr. Stud Muffin!
32 days down, 5 gallons of orange juice drank, no sweets or chocolate consumed, 5 delicious dreams about chocolate, 2.4 pounds lighter, and only 93 days to go!! Whoop whoop!!! 
You holding up okay?? Feeling good?? Any thoughts of using any of your sins, or are you waiting for me....cuz that ain't gonna happen. :cool: 0 -
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Hey there Mr. Stud Muffin! 32 days down, 5 gallons of orange juice drank, no sweets or chocolate consumed, 5 delicious dreams about chocolate, 2.4 pounds lighter, and only 93 days to go!! Whoop whoop!!! You holding up okay?? Feeling good?? Any thoughts of using any of your sins, or are you waiting for me....cuz that ain't gonna happen. :cool:
Major test tomorrow. Will be making chocolate rice krispies buns with shotgun junior tomorrow for his birthday.. The smell alone will kill me! I'm 4.5 pounds lighter!! Just about holding up.0 -
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Stage 1: Long Run - Complete
My first long run and I intended to stretch it a bit to test the legs ahead of the Ultra. Out the door at 0630 and it was cold and calm. The frost shimmered under a bright half moon and I plodded along easy at 4:50 pace for 15km wishing I was back in bed. At about 20km bright orange jet streaks appeared across the sky as the sun peaked over the horizon. The temperature lifted a few degrees and I eventually warmed up.
At 2 hours my hips and calves were starting to tighten but I was full of running. I didn't have breakfast so I was fuelling on a gel with a good swig of ice cold water every time I passed my gate. At 30km others were out putting down the miles to distract me. Any distraction was magnified at this stage. The boost from the gels, the low sun to the easy, the fading moon to the west and the jet streaks were now white. Every tune with a good beat in my ear lifted my spirits. It was simply a glorious morning to be out running and I pushed on a notch to 4:40 pace.
There is a small steep flyover by the crescent shopping centre that bites at the 20 mile mark of the marathon. It is over quickly though. This morning it had to be negotiated 10 times during the run. I barely noticed it on my sleepy first pass but 3 hours later I felt like crawling up it. The last 8km took some focus as the screws that hold the hamstrings in place spun tighter and tighter. I pushed the pace to 4:30 for the last 5km to finish feeling strong. The emergency gel was 2km from home but I took it anyway for insurance. Way to start a day with a 4 minute negative split marathon (1:41/1:37)
I feel good about running today
42.5km in 3:19:09, average HR 144
The next stage depends on how Ireland fare today. A brutal day might mean no turbo. A convening win may mean a 90 minute+ spin :cool: Either way superwoman is commandeering the turbo this evening so any cycling over teh next 4 weeks will be on the good ole roadie 0 -
Wow that's some mornings work put in
running a marathon all on your own, starting in darkness. Beautifully described too. It's something I absolutely love about our sport, being out side so much, you are so much more in touch with nature and the changing of the seasons. This is a lovely time of year too as life starts to return to the fields/ditches etc... Light also begins it's quest to regain dominance over darkness.
Ireland just got a second whoop whoop! Looks like you might as well get the turbo set up 0 -
El Director wrote: »Wow that's some mornings work put in running a marathon all on your own, starting in darkness. Beautifully described too. It's something I absolutely love about our sport, being out side so much, you are so much more in touch with nature and the changing of the seasons. This is a lovely time of year too as life starts to return to the fields/ditches etc... Light also begins it's quest to regain dominance over darkness.
Ireland just got a second whoop whoop! Looks like you might as well get the turbo set up
Ooooo, El D....nice lyrics!!!
And shotgun, you may have just inspired me to do tomorrow's 16 mile run in the early morning light.0 -
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shotgunmcos wrote: »Stage 3 & 4 - avoid Sin #1 - not complete
Didn't get up early enough to complete the Dory Dory style 1.5 marathon weekend test. Still passed my 50km minimum target for the 2 days. A tight win for shotgunjunior's U8's this morning means a half dozen yoga salutation sequences before I soak in a bath of Epsom salts. Left Achilles not happy with me. Head pounding too after a day with a posse of sugar fuelled eight year olds in party/wreckage mode.
However the main news is that I succumbed to the small mountain of rice krispie buns and as such handed hoochiedoubleD the steering wheel. She just has to drive home safely now and it's all hers..:cool:
I am verklempt.:):cool::D 0 -
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Swim pain cave
Might seem like a short innocent set but it hurt
200m easy warm up
2 sets of the following with a 2 minute rest
400m off 6:30
2*200m off 3:15
2*100m off 1:30
Set 1 in on 6:08, 3:06, 3:08, 1:24, 1:30
Set 2 in on 6:07, 3:01, 3:03, 1:25, 1:28
Plenty of traffic in the lane so the session involved some extra hard surges to pass a group of 3 working in a line. The sets are cruel. The tempo just gets harder and it finishes with lactic setting in. I was dreading the second 16 minutes and wondered how far I'd get before I missed a mark. The torpedo emerged after the second 400 and asked what I was doing. I couldn't speak, I was breathless. The rest had her on my tail and I had to go deep just to keep the pace up. I didn't want to drop off in her presence. I learned earlier today she used to coach a friend of mine and former competitive swimmer back in the day when she was an elite. I've also watched her coach the young swim club fish and she takes no prisoners. After I nearly coughed up a lung when the last 100 was done, she asked why I didn't tumble turn?!!:cool: I replied that I can't do them at that speed particularly in a busy lane. She started to offer some tips but saw that I was totally spent and left me be.
The Achilles has has a few days rest now so hopefully back running tomorrow.0 -
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shotgunmcos wrote: »Strain down my back - no swimming
Strain on the Achilles - no running, 50k next week???
Very very annoying :mad:
A bike in the rain in the morning it is then...
come out to killaloe and join us for the cycle...you can still register in morn at st annes school until 10am, cycle is at 11.15, at least you'll have company 0 -
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Endurance swim
Monday evening madness. The swim club kids own the pool until 7 leaving just one lane for everyone else. I got in at 6:10 and surveyed the crash test dummy situation at either end. There were a dozen in the lane up to all sorts. A teen girl doing drills under the watchful eye of her Da, An IMer mate, 2 couples :rolleyes:, a one length wonder who liked to spread himself at the wall like he was in a jacuzzi, a slaloming back stroker, a hulk breast stroker, a few others and moi. I did recognise one stroke amongst the collection that looked more like business but he was far more patient than I.
I hooked up with my tri buddy for the remainder of his set. It got me through a half hour of flying elbows, searching for a free spot to place a hand at the wall, lots of breast stroke, the waterpolo lads diving across the lane to retrieve a ball and some hairy overtakes. I was sussing my back niggle out so no sudden surges. I got sick of the wall clingers so I put the fins on for a few lengths of kicking with the first 5m of each length hard.
At 7 it was like a shark had entered the water. The chords of kids hopped out in masse and shrieked their way to the showers. At last a peaceful lane more or less all to myself. I set myself the task of a long pyramid alternating pull buoy & swim as I progressed. I found a nice rhythm without the waves and flailing limbs and hit cruise control. The only break I took was to switch from swim to pull and to get a sip of water. I felt really good but it was soon new territory for me and my shoulders started to burn. The pyramid was a good choice as counting down for the last 20 minutes really helped. I made a mental note to bring more water or even some carbs next time I try this. Very pleased with the session
5*200 easy
5*100 moderate with 10 secs rest
800 kick with fins
5*100 choice strokes
100 pull 100 swim
200 pull 200 swim
300 pull 300 swim
400 pull 400 swim in on 6:46/6:39
300 pull 300 swim
200 pull 200 swim
100 pull 100 swim
Total 6,000m in 1:47 my longest swim ever
What used to be a 'long swim' ...
5*100 kick with fins
15*200 off 3:45
5*100 kick with fins
Total 4,000m
My shoulders were a bit stiff from the long swim last night so the main set was at an easier pace. Simple session but quality. Reading the swim smooth book and applying a few things which is giving me a better feel for the water. Really considering some 1-1 lessons
Short aerobic run & Yoga
My Achilles felt OK so I wanted to test it. Straight out the door before pancakes and 2 laps of suburbia in mind. Lots of runners out and predominantly women, whatever that is about. I almost thought I was in the clear for 15 minutes and the legs wanted to run. The strain was still there and by 30 minutes felt stiff. By 47 mins it was sore and I walked home:mad: Its not painful, I could have finished the intended 75 minutes but I thought it would have done more damage than good. It feels like someone gave me a good kick in the heel. Instead I hit the roller again and did a half hour of Yoga (the down dog hits the spot) before I consoled myself with pancakes ( without my beloved nutella).
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Ha, I had a go at the pool manger in UCD recently about lane etiquette which resulted in an e-mail to every member and increased signage re lane segregation. You still need the support of the lifeguards though to make it work. I've been hiding in the slow lane recently with my 2min 100m but I should really be in the medium lane, as was pointed out to me by a breaststroking pensioner recently 0
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@Kurt - no idea to be honest. More than likely one long swim session per week up to 2+ hours to practice fuelling. Then 3 other swims of which Ill favour OW and technique. It will probably be a focused swim block over a month leading up to the 10k. If I can stay with Fazz on the SBR this time I won't be far off where I need to be for that block
@Griff - Problem with the Arena is that so many clubs use it and it seems to favour, Limerick swim club, Limerick Masters and the High Performance squad. There are times when you have an entire 50m lane to yourself though too. I'll probably have a word with the lifeguards next time. While I was doing some kicking lengths I had to throw a ball out of the lane every time I passed a certain point :rolleyes:0
This discussion has been closed.
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