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Putting down the spoon
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Thursday AM: Was in Dublin for the evening but had a chance to get the intervals done first. 6 x 800m at 4 minute pace with a minute recovery. The legs were a bit heavy - probably still feeling the effects of the Sufferfest the previous night. There is a problem with our stove and I was awaiting on a phone call from the Mr Fixit so my 1st two runs were interrupted as I had to answer the phone - both ended up being work related - so I was freezing my balls off trying to get them off the phone. Got through them but found them tougher than usual pace - 3.59/3.54/3.54/3.58/3.56/3.56
Friday Evening: Minding the young lad all day - juggling between Peppa Pig and stair climbing supervision (a great way to ensure a decent nap). I was able to get a bit of work done. Got down to the pool that evening where I forgot the watch again so just did 4 x 500m with the pull buoy
Saturday: My first blow out in a forth-night where once again I had to put the hands on the knees towards the end and endure the shame of the N17 horn blowers
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Plan was for 7k at 5 minutes and then 3k sets of 4.45/4.30 and 4.20. I was fine until I hit the drag towards the end of the 4.30's and I started to buckle fairly quickly after that, I talked myself into getting around the corner on to the N17 but caved at the small drag there 1.2k into the 4.20 section. Took a senior moment and then jogged the .8 and ran the last again at 4.20 pace. All in all 16k @ 4.47 pace. Things will need to improve rapidly if my target goal for Craughwell is going to be reached - what harm I am going much better than this time last year
Out for a 40th where I caught my friend "The Fishmonger" sipping on a bottle of Becks - the sneaky bastard he would nail me if he caught me at that. He is doing Barcelona Marathon in march and I expect him to take a nice chunk off my pb of 3.49. On the plus side I hit him for a lift home or I would tell the big drinkers that he was on the Becks so that saved me some money. He wouldn't tell me nothing about his training plan on the way home - looking forward to some good battles with him later in the year
Sunday: Headed off from the mothers towards Spiddal and I thought this was lovely, hungover and cold but I was flying. At that stage I should have realised the hearty waves I was giving to passing cyclists were coming back much more muted with a nod about as much as I got.
Two cyclists flew by me and one had a Trisport outfit on, I immediately thought it must have been Ronanmac and I wasnt going to take any crap from him this year so I set off in pursuit caught them coming into Spiddal (it wasnt Ronan) I went on for a few more kilometres and then decided I would turn and make up the 50 by going through Salthill.
As soon as I turned an icy blast of wind hit me and I spent the next 20k absolutely freezing into a nasty headwind. I stopped for one poor guy who was struggling to change a puncture his hands were so cold. Eventually going through Barna I caught up with a young girl on an old Moser bike, shorts, no gloves and a t-shirt and jersey was all she had on her and I was ashamed I was in such misery with all the layers I had on
Spinned the wheels and Chatted with her until I got to the turnoff (no way was I doing Salthill) and came home for 42k an an AHR of 117 average speed 25kph0 -
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I hate recovery weeks everything feels so lethargic
Monday Evening: Just a swim, main set was 8 x 108 off 2.30. All in around 1.55-2.00. Need to bring these recovery times down soon. 1800m
Tuesday Afternoon: I has a relatively simple run and made an awful mountain of it. 8k easy run with 2k at 4.20. Struggled from the start, I got away with it this time as it was a recovery wek but I cant afford to take 2 days off on the running as I come back terrible. Huffed and puffed around in 4.47 average pace but this should have been much easier on the system
Tuesday Evening: Just a quick swim as a small window opened up, 1000m!
Wednesday: Nothing - work brought me down to the sports campus in UL for a few hours. Compared to my old days in NUIG, things have come on a bit for the students these days
Thursday: Intervals with a beautiful recovery of 3 minutes between each 800m, wasnt as easy as it should have been but all in around 3.55 pace
Thursday Evening: I was supposed to break out the Pussywagon, but by the time I had the turbo brought back up to the attic and the wheels changed I had ran out of time. However I have decided weather permitting I will use the TT bike this weekend. No point in shelling out big money on a race bike if I don't use it in races. Quickly hopped on with the proposed gear I was going to wear this weekend to see if everything fitted. Looks like I will be sporting three layers crowned with my spanking new BMC top. Probably overkill and I will be sweating like a bastard on the hill but it will be freezing on the bike
Other good news is that there was a takeovr in my ocal gym - doesnt look like they will be spending any money on badly needed improvements but they have adjusted the opening hours 6am-11pm mon-fri and and 8-9 on weekends. Slave drivers but offers me huge flexibility in the pool0 -
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amphkingwest wrote: »Are you registered yet?
Starts at 10am which might be a problem for you being on the bike that early on Sunday.
You'll see me at the start, I'll wait for you afterwards.
No but I was a bit more proactive than usual and put the wheels in motion earlier this week. Unless the weather is atrocious I will be there.
Hard to know how to approach this - a world of pain awaits if you go out to hard
Going to wait for me after the bike leg........On the hill is it? - very considerate of you - you will need to be pulling out more than 185 watts - I reckon my wife would take you 0 -
No but I was a bit more proactive than usual and put the wheels in motion earlier this week. Unless the weather is atrocious I will be there.
Words escape me! Are you made of sugar or something?Hard to know how to approach this - a world of pain awaits if you go out to hard
Cue P and . . . SIU!!Going to wait for me after the bike leg........On the hill is it? - very considerate of you - you will need to be pulling out more than 185 watts - I reckon my wife would take you
Did you not see the follow up post to that?
That's per leg.
Polar do L/R readings . . add them . . .
*furiously digging out of a hole0 -
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Weather dependent & worried about the pain of going out too hard???? Poor princess CW!!!!
You'll recover on the downhill section of the run. Dress appropriately and race hard. Then the elements or the cold won't bother you. HTFU :cool:
And why aren't you taking part in a race that is only a few kms up the road
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amphkingwest wrote: »Awh, can you not race without your ickle wingman?
Hes not much of a wingman - off like a hare at the start and you wont see him again till you get an email or text that evening on how I did
* Although he does laugh at all my jokes!
Now up to the turbo for a few seconds at race pace 0 -
An entertaining catch up This is a funny log, loads of funny lads in here! CW if you did find your manhood* and headed out this morning then I hope it went well, good to get out racing early in the year - it can provide a kick up the hole that we all need from time to time! Like myself in Tuam last week
*I'm waiting for the tennis** to finish and the hail and howling wind to stop before I go out for my LER
** only watching it for the tennis-point.com adverts;) 0 -
Worst weather I have ever raced in - no sign of Amphibianwimp - probably worried his tri suit advertising logos might get covered in dirt
Will write up a little report later this evening - happy enough where I expected to go well didnt but what I wasn't expecting did!
Translation: Mediocre running but strong bike!0 -
Friday: Not much just an easy 40 minutes on the turbo with the Pussywagon - I threw in a few digs to get the legs working but only for a few minutes
Saturday: Was supposed to get a decent cycle in but with it lashing rain and mindful of how poor I run after two days off I went for an easy run . Down to the bridge and back and threw in a few sprints to make to spice things up
Sunday Am: The young lad was woken up at around 4am by driving wind and rain so I am stuck there listening to it trying to sooth him to sleep. Went back to bed and told the missus there's no chance of me racing tomorrow in that.
Wind had died down a little and it was only heavy showers so without too much persuasion I got my ass in gear, that hard bastard Amphibianking will have my ass on boards if I am a no show
With the Pussywagon all loaded up in the car I decided to stick to my guns and bring that - but to leave the deep section wheels at home. Met the Banker at the parking space, hes going well so I said to myself I will try and give him a good run today
With a warm up interspersed with ducking under trees to avoid the heavier stuff we then headed off. I was moving well, a bunch of fast guys shot off ahead at the front and myself tucked in behind the banker and running with the leading female Marie Boyle from Trisport. I was going up the hills pretty well, towards the top we were behind the Banker and another lad from Galway Triathlon who were two abreast. I would guess it was Marie's plan but as soon as it started to level out she went up another gear and pushed by the lads on the left, I thought shag it and went after her on the right.
I was still going well behind herself and another Tri Sport member (fair play there was a lot from Trisport, probably lovely weather for those lads). The steep downhill section started and I proceeded to be taught a masterclass in downhill running by all behind me. I gradually lost the two Tri Sports ahead and the banker and the other lad flew by me as well. I was still feeling strong but I was too cautious worried about slipping in the mud and wouldn't let gravity take over like they did, lost a fair bit of ground all the way down. We hit the flat again towards the end and I started to come back at them, across into T1 nicely positioned just behind the banker and still feeling strong.
I had a reasonable transition but I lost time straight away to the Banker as he was using Pedal Cages so he was long gone - right I need a good bike now. Straight away I realized things were going well, there was a good few strung out in front of me and I was starting to reel them in up the first hill - I had a great bike passed 6 or 7 and no-one went by me. The weather was spitting down hailstones, I was lucky I was on a long straight so I just kept the head down until they passed. I had the right amount of clothes on so I was still holding up well. I was conscious with it being a duathlon that everyone I passed was a better runner so I needed to put time into them. Eventually I caught and passed the leading woman Marie - it took me ages and I was well impressed when I noticed she had pedal cages as well, we turned into a headwind and I must have rattled her as I presume no-one went by her before me and she took off like a shot, shes very strong on the bike. I had started to weaken and was distracted by my aero bottler tie-holder coming loose, no doubt a replacement strap would cost a fortune so I was trying to get it into the back pocket but the velcro kept getting caught in my snot wipe on the glove so I gave up and hoped it stayed on the glove. I just caught up to The Banker coming into T2 but I knew I was in trouble as he was using pedal cages.
This transition was a disaster, I clipped out at the turn when there was still a good bit to go down the lane so I had to shuffle down with the bike shoes. I then made a mess of getting my helmet off. I should have taken the gloves off but I didn't and couldn't get the clasp open, lost a lot of time here so finally ended up taking off the gloves, then another struggle getting the shoes on, my fingers were numb. Another two lads passed me at this stage I was fuming as I had worked so hard to get a lead on them on the bike
Off I went and I really struggled with the brick, halfway up the steepest hill I slowed to a power walk - whereupon Kojak went by me - a Tuam AC runner hes very strong on the run but weaker on the bike. I set out at a run again and kept behind him, up the smaller hills I felt I was stronger and we went by a Tri Sport guy but once again I was nailed on the downhill by him and I ended up fighting cramps on the downhill to boot (I was hoping the Skins would help my problems with cramps). He was out of sight and a look behind me and no-one near so cantered the rest of the way home for 15th place
I was happy enough with the performance - I was caught out with my poor downhill running and a poor second transition but was happy with the strong bike, I finally thought I did myself justice on the Pussywagon. I hit a new max of 185 bpm and I still think there could have been a strong finish if I had anyone near me. I would hope to do better the next time on a flat course
Which leads me to suggest that perhaps I might smooth talk the Mrs into a pass for next weekends Pedator duathlon - although this was the scene of a previous humiliation for Amphkingwimp so I assume he will dodge this too - plus the weather doesn't look promising for him very showery and blustery on Thursday and Friday with more continuous rain at the weekend :eek:0 -
Fair play to you CW. You dodged a bullet today.
Late call yesterday that I'd to work today as the normal Sunday fellow was racing at some track meet.
The alignment of the planets means we return to the scene of my last drubbing by you in Kilcornan, exactly two years on from the last time. Mind you I was a stone heavier then & these are now my woods!
I'll be busy next week littering the trails with "CW this way" signs as my crafty back up plan
Good report, sounds like you're going well.0 -
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amphkingwest wrote: »They're trying to edit it so it looks like I finished in 14th
All set for Saturday, babysitter organised, relief from work for the hour. Bring your pedal cages!
You will need to shave the head and wear bright colored running jerseys if you want to be mistaken for Kojak. Pain in the ass time for that race I just realised - right in the middle of the rugby :mad:
This isn't the mountain bike route is it?
Only 14k on the bike - oh that suits me sir!
I wonder would Pgibbo perhaps race or does his low body fat ratio prevent him from an appearance till June0 -
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