Winter Miles, Summer Smiles

Kurt_Godel

TUE 16k easy run

Its a lovely spring evening here, I had a couple of hours to kill while the kids were swimming, so ran from arklow to brittas bay along the coast road. First run in a couple of weeks, and the body was well rested and fresh for it. I've dropped a bit of weight recently and so the pace felt good. A decision was made to turn back after 8k, although in truth I felt like running forever.
The return was against the wind so a little tougher, but nothing too strenuous.

Kurt_Godel

Wed
No training, I went to the physio who gave a deep massage to my shoulder. Very painful, but it seems to have helped. In his opinion its just inflammation, nothing worse than that so should ease down day by day.

Thurs 40k bike; 60 mins Master swim

Bike was a tale of two halves, Arklow to the Beehive along the N11 was against the wind, and a lot more fun in reverse. 5k splits tell their own tale from this flat route:
13:20
12:39
13:52
12:37
8:44
8:05
7:44
7:52

Swim:
Warm up
8x75 25 kick/25 fist/25 swim 10s rest
Main set
2x50 free max on 1:30 (coming in 31-35s)
30 sit ups
(10 press ups/10 squats x3) (skipped the pressups, did squats instead)
4x25 free max on 45 (coming in 15-17s)
2mins plank (did 1 min, 15s rest, 20s plank)
(Repeat 3 times)

My shoulder was sore if I went flat out, so I didn't go flat out. Didn't feel great in the water because of this. I didn't do any pressups as the shoulder would complain.

Fri 1:30 easy turbo

Kurt_Godel

Sat 20k run

The alarm clock at 6:30am brought the usual groan and contemplation of a lie-in, followed by the usual tired drive to Arklow, followed by the usual redemptive run. Met up with Kirk, all I had planned was an easy 20k, but he had something a bit more structured in mind.

1-5k The plan was to keep this around 6min/km, which is a more difficult task than you might assume- we were chatting and the pace kept speeding up.
6-8k Build towards 5:15/km pace (5:21, 5:10, 5:03). The wind was against us, but a great morning route to be out, running alongside the crashing waves towards Brittas Bay.
9-12k Build towards 4:15/km pace (4:32, 4:27, 4:24, 4:09). We had the wind against us to the 10k turnaround. I found breathing a little difficult- hadn't taken my inhaler this morning, it needs to become part of the "wallet, phone, keys" group. I was glad when this section was done.
13-15k Slow towards 5:30/km pace (5:31, 5:19, 5:43).
16-20k Slow to 6min/km pace.

Glad I did get up and do the run, it is fantastic to have got 20k in the bag before 10am on Saturday.

Kurt_Godel

Sun Nothing, promised my daughter I'd take her to Dundrum shopping, which is waaaaaayyyyy more important than training.

Mon 30 min easy run
Run felt good, I'm enjoying running again.
Others were bailing from the scheduled 1,500mTT swim, and as I would have been alone in my lane doing it, I bailed too. Truth be told I didn't want to risk the shoulder in a TT just yet.

Tue 1:35 bike
30 easy
4x(1 HC, 30 sec easy)
4(30sec build, 30sec easy)
5x(5 BG steady, 1 easy)
26 easy
This was a decent spin, I had company and we pushed the BG. There were a few inclines along the way too, it was a tough enough effort and I was glad when it was over. My partner knows a lot more about biking than I, and its an education to learn the high cadence he spins out the legs on a warm down.

Wed Hillbrook loop run, 52:40
This is my old staple route, all on backroads but there is some climbing involved. About 10.5k distance. I felt sluggish during it, had to force good posture and form.

Thurs 60min easy spin; 45 mins Masters swim
I truncated the swim after 45mins, we were doing fast 100's and deckwork, and I didn't want to overload the shoulder. As it was, I was happy with how it performed (three sets of 4x100 on 1:45), we were swimming the 100's at 1:19-1:22 pace without much effort. I enjoyed being back in the water, I didn't think much about stroke at all, just got in and did my thing. Nice to see that pace for 100's being "natural" after an absence from the pool, although I'd say I might need more time to find my endurance pace yet.

Kurt_Godel

Mon 30 min easy run; Masters swim

A decent run with new dog Ted, he's a good running companion. Prefers the forest trails to cars on the road, and that suits me.

Swim was a 100mTT. I spent all day yesterday at the Aer Lingus pool watching the kids. Junior did 100 free, he bolted the first 50 in 32, and died on the last 25, to come in 1:11. So when there was a TT scheduled for the Masters, I had that as a target (previous pb is 1:14). I was racing against Alex, who knocked his goggles at the start, and so it was a solo TT. Went hard but controlled for the first 50, maintained to 75, and didn't massively die a death over the last 25. It's all a matter of degrees though, the last 25 felt a very long journey. Came in 1:11, so new pb Waahoo and one step closer to the magical 1:10 that will get Shotgun back doing fast 100's in the pool

The shoulder was hurting a bit on warm-up, but I can't say I felt it during the TT. I have to be happy with that time, but all of us got out of the pool knowing there were seconds to be shaved off next time.

pgibbo

Nice going on the 100TT 8-)

Kurt_Godel

pgibbo wrote: »

Nice going on the 100TT 8-)

Cheers, its where my talents lie to be honest, fast and short in the pool. Its a lot of fun too, I'll target some galas more seriously next year. We have a good group for those looking to swim fast 100's: Stu is returning to swimming and hit 1:01, Daniel is ex water polo and 100 is a distance swim for him (he hits 50 around 27s, 100 in 1:02), and then Myr, Alex, Paul, and me are all around the same time, but enough spread (1:08-1:14) to keep it competitive.

Tue 1:42 bike
Including 7*(4min BG, 1 ez)
A hilly enough route to Gorey and back, what started out a sunny day ended racing home to try and beat a huge hailstorm that I could see approaching across the fields. It hit with a vengence, thankfully with only 5km to go.

Wed 8.64k at 4:51/km pace
With a few 20s pick-ups.
I ran the route of the Tinahely Duathlon, both run legs, and could taste next Sunday's tiredness over the last km

Kurt_Godel

Thurs 60 min easy turbo; Masters swim

400m warm up
10*50 (25k, 25 drill), 5s
2*200pb steady
Main set:
4*50 build (on 60)
8*25 fast (on 30)
Repeat 3 times

There wasn't many at the pool tonight, but as luck would have it the two sprint specialists turned up... so I had to work hard to save face. 50's built from 45 to 33, and the 25's were in 16-19s.

Kurt_Godel

Fri 45mins run

20mins easy (build 5:51-5:08/km pace)
15mins steady (4:24/km pace)
5mins mod (4:00/km pace)
5 mins easy

Did this along the route for the Duathlon- the trails are nice, having had a bit of rain after a prolonged dry spell. I felt ok running, but still haven't found the "groove".

Kurt_Godel

Sat 9.5k easy run, 3*400m strides

I was at a pretty cool Jazz concert last night, and imbibed a little too much white wine. Suffice to say I woke at 6am and contemplated bailing on the early session... but its harder to bail when you are letting someone else down, so the tired journey to Arklow was made. Its always the right choice, I soon had sweated out any excess. We kept things an easy 6min/km, and then a few 400's on the track (I just did three of them 1:25, 1:29, 1:26, with 200 walk in between).

Kurt_Godel

Sun Tinahely Duathlon

01:14:59 5k/T1/20k/T2/3k, 21:02/00:34/39:25/00:51/13:09

I took the TT bike out yesterday, first time out with new carbon wheels. It was obvious that my breaking power was awful, so once home it was mounted and tinkered with. A kink in the front brake cable was causing problems, I stripped it and put in new cable and housing (awkward when a bike has hidden cabling), but the break cable had the wrong type of end on it, and wouldn't fit my breaks. Seems like I learn something new each time I tinker with the bike... anyway, it is out of action for the next few days.

Which meant the duathlon would have to be done on my roadie. Not ideal, but perhaps no bad thing given wet roads. I biked to the start, along the way remembering the things I'd forgot... no garmin... no inhaler... and when I set up the bike realised I had no elastics. Nothing like the first race of the season to remind that race focus starts the night before.

There was a good crowd here, and the rain stopped just before the off. I had no plans but to get through the race one way or another, and use it as a pointer for where I stand. The first 5k run was controlled, kept the effort under the point where it hurt, at around 4:12/km pace. I'm happy enough with that standard, given little recent run training.

Onto the bike, some faffing with the shoes, and off into Tinahely. I was passed by TT bikes right the way around the course, there is just no doubting that my choice to use the roadie cost me a couple of minutes. Having said that, handling was great and I sped down the hills. Kept the effort solid all the way around. About 30kph on a hilly route which is ok.

T2 was slow as I had to take a stone out of a hole in my Saucony shoes, but I was off running soon enough. I managed to pick off one or two along the way, having a target helped keep the motivation up. I tried to catch a last guy ahead but ran out of race. About 4:23/km pace which really could have been faster, I wasn't spent at the end.

So I got out of the race what I wanted- a marker on current form. My running is better than expected, but I want to get under 4min/km soon enough. No point running a Sprint Tri at 4:23/km pace, it needs to be under 20mins for a 5k. Bike was solid enough, but as always more work required. More outdoor TT work also required. Happy enough with this race.

Kurt_Godel

Mon 13k easy run

Went to a gig last night (Hothouse Flowers, absolutely amazing gig) and was designated driver, so I slept well and woke up refreshed. The body didn't feel too bad, but an easy trot up to transition to clean up was hard enough on the lungs and legs to remind of yesterdays race. Trot up, take down some tape, trot back. Pool is closed this evening so there will be no Masters, pity as a swim would be just the ticket.

Kurt_Godel

Tue 45 min easy run with some strides.
Felt tired for this, no pep in the legs.

Wed 3k easy run; 45min turbo; 1,400m club swim

Run was early with Ted, he wasn't really awake yet and protested till the turnaround, and was eager to get back home.

Turbo: 5min EZ, 5*(30s build, 30s easy), 30 mins 90%, 5 easy.
I still don't have the battery for the PM so swapped around a more complicated session for later in the week.

Swim: 400 warmup, 6*(100m max, 20 leg cross reps), 400m swim down.
Its hard to get to the pool when its not booked, so I jumped in with the Tinahely lads who have three lanes on Wed evenings. They have all made huge progress since I saw them last; great to see.
I was tired for the 100's, and couldn't get much power from the legs. I think that race took a bit more out of me than I thought. 100's were (1:19, 1:23, 1:25, 1:25, 1:28, 1:22) and they were a lot tougher than those slowish times suggest.

joey100

Have you ordered the batteries yet Kurt?

Kurt_Godel

joey100 wrote: »

Have you ordered the batteries yet Kurt?

Ordered Apr 21st from germany, expected May 7th...

...and yes I ordered two!!

joey100

No bother, I had just gone through the same thing so know how long they take. Have a spare one I could have posted but you should have yours before mine would arrive!

Kurt_Godel

joey100 wrote: »

No bother, I had just gone through the same thing so know how long they take. Have a spare one I could have posted but you should have yours before mine would arrive!

Cheers Joey.

To be honest I've enjoyed not working with "numbers", just biking by feel for a bit. However I know the numbers keep you more honest (and are directly comparable), a necessary evil especially when so much work is done on the turbo.

Kurt_Godel

aaaaand wouldntcha know the batteries arrived today...

Thurs 45min run; 55min Masters swim

Run:
20 mins easy (build from 6min/km to 5:15/km)
15 min steady (about 4:30 pace)
5 min mod (3:57 pace)
5 mins easy
I started this run on dead legs, took a while to get moving, but the extra gears were there when I went looking. Finished strong, plenty in the tank if I had to sustain this pace for longer. A good tough finish that I enjoyed.

Swim:
400m warm up
10*50 as (25k, 25fist, 10s)
2*100 off 1:30
(rested 50m)
2.5*100 off 1:30
40 situps, 40 squats
2*100 off 1:30
(rested 100m)
2*100 off 1:30
Again, I found it very hard to keep a decent pace in the pool. I'm not swimming well, have lost a feel for the water over the past few weeks. Limited swimming because of a shoulder injury. I'll get faster again, but its not something I'm losing sleep over, as running has come on a lot, and thats where the gains will be made in races.

Kurt_Godel

Fri 60 mins turbo

5 easy
4x(1 HC, 30 sec easy)
4x(30sec build, 30sec easy)
3x(10 90-95%, 5 easy)
5 easy

10min blocks were 257W, 251, 253.

Kurt_Godel

Sat 18.4k run
30 mins very easy (5:50-5:36/km pace)
20 mins easy (build to 5:10 pace)
20 mins steady (4:30 pace)
10 mins mod (4:26, 4:05)
16 mins very easy

Early run with Kirk, on a wet and windy morning. We had the wind in our faces heading out along the coast road towards Brittas Bay, and figured it would flatter the times coming back. The "Kenyan Shuffle" is a good way to start easy runs, and we were soon in a nice stride. The 20 mins steady I found tougher than expected, I was overdressed I think, and sweating more than usual. Hard morning to dress for, I had thermals, tights, and rain jacket on, when shorts and a tshirt would have suited for the faster paces. The aim was to hit the last few km at 4min/km pace, but I just didn't have it in me this morning. I suppose in my head I was targeting double what I ran on Thurs, in retrospect that was pretty silly to aim for.

UM1

Couldnt be arsed readin ur log back wats ur plans for this year..

Kurt_Godel

Its a bit of a windy slog to read alright Good to see you on the Tri forum- has your cuz taught you to swim yet ?

Kurt_Godel wrote: »

Races for next year below. Want to travel less, and what will be will be regarding swim cancellations or others drafting.

16/04/2016 North Tipp Sprint Sprint Nenagh Tipperary (Pool tri)
22/05/2016 Tri 795 Carlow Sprint Carlow Carlow (nearby)
29/05/2016 Lough Cutra Standard Galway (Early season A race)
25/06/2016 Hell of the West Standard Kilkee Clare National Champs ???
10/07/2016 Wicklow Town Black Castle Standard Wicklow Town Wicklow (nearby)
16/07/2016 Two Proviences Sprint Lanesboro Longford National Champs ???(More likely than not)
13/08/2016 Caroline Kearney Standard Mullingar Westmeath (A race)
20/08/2016 Tri the Hook Sprint Fethard on Sea Wexford ???(Maybe, it is close but sh1t organization)
28/08/2016 Vodafone Dublin City Triathlon Standard Phoenix Park Dublin ???(More likely than not)
17/09/2016 Pulse Port Beach Triathlon Sprint Clogherhead Louth

I'll also try as many Leinster OW swims as I can. And might pace sub 3 in DM

Kurt_Godel

Sun 108k bike

A good from from the club are doing Challenge Galway Full, and have been putting in the long spins... I joined them this morning, for a spin to Arklow, Wicklow, Ashford (coffee stop), Glenealy, Rathdrum, Aughrim, home. I was on the roadie, and biked without a draft for 98% of the spin, so I was very happy to see 29.1kph average for the first 64k, and 28.5kph for the return 44k, on lumpy backroads. Started to feel tired with 20k to go, but made it home in solid shape. Underfueled, as ever (500ml water, 250ml Coconut juice drink, 3 small crackers). I was meant to do a bric run after but I erred on the side of caution and called it a good day once off the bike.

Kurt_Godel

Mon 4k easy run with poochie; Masters swim

200 warmup
10*75 as (25k, 25drill, 25sw, 10s)
12*200 on 4:00 (alternate in 3:00/3:30)

This is the first swim in ages where my shoulder doesn't hurt. Its as though a tendon has "eased" and stopped pressing on a nerve. Tonight was a pleasure to swim, I felt strong, enjoyed the session. the hard 200's were in 2:53-3:00 without huge effort- this felt like a good solid pace (so solid in fact that I was tempted to go for a 400TT off the first... another day perhaps )

Kurt_Godel

Tue 3,500m swim

200sw,200p,100k
4x50 des 1-4 on 60
400sw,4x100B+B + 15s
300sw,3x100B+B + 15s
200sw,2x100B+B + 15s
100sw,100B+B + 15s
4x50 fast on 60
100k,100p,100sw
300 swim down

Well I wasn't as fresh today as I was last night, and so this felt a little harder. No bad thing, as B+B is all about position and rotation (same thing really), and swimming with decent position on tired limbs is a good exercise. The 4x100B+B I did with the centre snorkle. Very useful for pointing out glaring errors (overemphasis with my right arm).

Kurt_Godel

]Tue PM 45min run

10 mins easy
10*(2 mins sprint pace, 1 min easy)
5 mins easy

Met up with K on the cinder track in Arklow. The company was much needed, he's a much faster runner and dragged me through the last few reps. The goal was Sprint pace, what transpired was aspirational Sprint pace, doing roughly 500m each rep. Scores were:
1:53
1:58
2:01
1:57
1:58
2:01
1:58
1:55
1:58
1:57

Towards the last few I added a bit more recovery, and finished them with that sicky feeling that let's you know it was work.

Kurt_Godel

Wed 15 min OW swim; 60 mins turbo

I heard a few rumours about the Barrow water temps for the upcoming Carlow Tri, and wanted to have a look myself. Ice cream headache at first, thats fine and expected in May. It was fine after a while, and I could have stayed in a lot longer. Certainly a comfortable temperature... however I also thought the flow was fine last year but everything is at the mercy of the TI officials on the day. 10 mins up for 400m, 5 mins back down.

A sweatfest hour on the turbo:
10 easy
5x(30sec build, 30sec build)
10x(2 95-105%, 2 easy)
5 easy

I found this tough, felt like I was working but the hard 2 mins were only around 221-227W.

joey100

Sounds like something might be up there Kurt, the other day you done 90-95% @ 257w, something must be up if the effort for 95-105% only has 221w. Keep an eye on yourself over the next few days.

Have my first open water swim this Sunday. Lough Lene with the club, normally I usually only swim open water really at the races and then maybe once or twice more. This is me trying to be a bit more prepared, not looking forward to the cold water!

Kurt_Godel

I'll have a look at the turbo roller, it seems a lot stiffer than usual. Could be last nights running still in the legs too (but lets blame the machinery )

Good luck in Lough Lene! Think there is a non-wetsuit Leinster race there in the summer, a bit of fun for you!

joey100

Def check it out, and the tyre pressure too. That's a big drop off.

No skin swimming for me, too cold. I like to think I have the physique of a pool swimmer more than an open water swimmer . I do hope to do a bit in Skerries and Loughshinny this year, both are only around 15 mins from the house now so should open up some more open water swimming chances for me. If only I didn't spend the whole swim looking for jelly fish or wondering what made that splash when it was me.