Go Forward in Reverse

LaHaine · 01-01-2011 6:55pm #1

Gaelforce West 2011

Right so this will be my log for all my training geared towards a good finishing time in Gaelforce West 2011.

Im a 27 year old male. Ive dabbled with running and cycling before and various levels of fitness. At the moment im in an awful state fitness wise. I havent been out running or cycling in months, although I do lift weights in the gym regularly. Ive been to see Gaelforce West as a spectator and from then Ive been dying to give it a go. The furthest Ive ever ran was for the 2009 Adidas Race Series Half Marathon, this took me 2hrs 05mins so even then I wasnt exactly super fit. Ive cycled a hundred km or so on numerous occassions and cycling would definitely be easier for me than running but at the moment Im poor in both disciplines.

For the next month I will mainly be concentrating on gym work and trying to sort out my knees which have been giving me hassle for quite some time now. Previous trips to the physio have determined the cause of the knee pain as muscular imbalance in my legs causing the knee to move out of alignment. Hopefully I can sort out the pain and discomfort by following the physios work out and stretching programme.

Today:

10 mins stretching and foam rolling.

Followed by:

20 Squats with 8kg dumbbells
10 lunges each leg with 8kg dumbbells
1 minute plank
10 one legged squats each leg (the most annoying exercise EVER)

All repeated 3 times.

Hopefully keeping these exercises going regularly should sort out some of my knee problems. Its a surpisingly difficult workout - for me at least.

The plan is to start some rowing and swimming in the next few weeks; basically anything that wont put a lot of pressure on my knees. After that I hope to get back running and cycling and get some sort of structured programming going.

So thats the plan! Any advice or criticism is muchly appreciated!

Bally8 · 01-01-2011 7:56pm

Oh yippie! I will be very interested in this log. Im hoping to do the Connemara Adventure Challenge in May and if I survive that will attempt Gaelforce! Best of luck with the training.

LaHaine · 02-01-2011 12:50am

Decided to sign up to Gaelforce West tonight. Makes it more real.

The only thing is I have no idea what wave I should pick? I suppose id want to be in the average enough group. Anyone have any idea what the best time to choose, that would reflect this, would be? I was thinking maybe runner 6.30 or 7.00? Any help appreciated.

bris42 · 02-01-2011 7:17pm

Hi LaHaine,
I hope to follow your log,am a good few years older than yourself, but did the connemara adventure challenge last year...my first ever race!! I am hoping to enter the Gaelforce North which is on on the June bank holiday. Have been doing a bit of running and cycling nothing more than approx 17k, but am hoping to improve on distance over the next couple of weeks. I,ve also been doing a little bit of hill walking.
Am not in to the Gym scene...like the open air. I do most of my running and cycling in a wood near my home, it has gradual and steep inclines and distance.
I would be grateful for any tips on how to improve my training, should I be doing core body work?
I got through the connemara adventure challenge on what I,m doing at the moment, but this is definetly going to be tougher, am I out of my debth?

LaHaine · 02-01-2011 10:37pm

bris42 wrote: »

Hi LaHaine,
I hope to follow your log,am a good few years older than yourself, but did the connemara adventure challenge last year...my first ever race!! I am hoping to enter the Gaelforce North which is on on the June bank holiday. Have been doing a bit of running and cycling nothing more than approx 17k, but am hoping to improve on distance over the next couple of weeks. I,ve also been doing a little bit of hill walking.
Am not in to the Gym scene...like the open air. I do most of my running and cycling in a wood near my home, it has gradual and steep inclines and distance.
I would be grateful for any tips on how to improve my training, should I be doing core body work?
I got through the connemara adventure challenge on what I,m doing at the moment, but this is definetly going to be tougher, am I out of my debth?

Hey Bris,

Im no expert at all when it comes to this sort of thing but more than happy to give my opinion!

I'm doing a bit of core work and physio work to build up my core and legs as I have been plagued with knee injuries. I think they are great exercises to do regardless of whether you've had injuries or not. A strong core is beneficial in all sports and would definitely help in any adventure race in my opinion.

Obviously the main part of training should be actually getting out there and running and cycling, but I think that some core work is a great addition. I would say you can get away without doing it but it definitely wouldnt be any harm. At the end of the day its personal choice!

As regards being out of your depth, I suppose that all depends on the training you do. You have plenty of time to get out there. Consistency is the key as far as I can see. Im sure if you put in the hours you'll have no trouble.

LaHaine · 02-01-2011 10:47pm

Today:

10 mins stretching.

3 rounds of:

20 Squats with 8kg dumbbells
10 lunges each leg with 8kg dumbbells
1 minute plank
10 one legged squats each leg

20 minutes foam rolling this evening which was agony! Hopefully a few weeks of this will really help when i get back to running and cycling. Time will tell.

LaHaine · 04-01-2011 8:00pm

Yesterday:

Just some stretching and foam rolling

Today:

The usual:

10 mins stretching.

3 rounds of:

20 Squats with 8kg dumbbells
10 lunges each leg with 8kg dumbbells
1 minute plank
10 one legged squats each leg

Tried to do some burpees after this but i didnt get very far. Every time I tried to explode back up to my feet I got a pain in my lower back. Ive a fair idea its because of tightness in my back muscles - too many hours sitting at my desk in work. Ill try them again, maybe first next time to see if its a fatigue thing thats causing it? Its amazing how tight I am from not stretching properly for a long time.

Hope to buy some kettle bells at some stage during this week as well so that I can add variety to some home work outs and not get quite so bored. It'll be a few weeks before Im even thinking about running or cycling so any variation I can get into my workouts/stretches will help with the boredom.

Still havent decided on starting wave for Gaelforce. I suppose Im better to go in one of the later ones, better to be passing people then be passed by people.

Todays workout was accompanied by some of this:

LaHaine · 07-01-2011 9:45pm

Wednesday 5/01/11

Lots of stretching followed by

3 rounds of:

20 Squats with 8kg dumbbells
10 lunges each leg with 8kg dumbbells
1 minute plank
10 one legged squats each leg

15 Shoulder press
15 Dumbbell flies*
10 push ups

30 push ups and i was banjaxed!

(*not really but im not sure what its called. Basically i stand up straight with a dumbbell in each hand turned vertically and with my elbows held in against by body and the dumbbells held in front of me I turn both arms outwards which stretches my chest and shoulders? not sure if that makes any sense)

Thursday 06/01/11

Just some stretches before bed. Want home to do anything else. Nice to have day off anyway.

Friday 07/01/2011

Stretches, Im very stiff in my hips so im trying to work on loosening them at the moment. Hard to get a stretch that really gets in at it though.

3 rounds of:

20 Squats with 8kg dumbbells
10 lunges each leg with 8kg dumbbells
1 minute plank
10 one legged squats each leg

15 Shoulder press
15 Dumbbell flies*
10 push ups

So lazy today. I was going to skip it. But I cant give up on this. Its all these exercises and mundane stretching thats going to get me back where i want to be running. :cool:

LaHaine · 09-01-2011 12:29am

Today

5 mile walk, passed by loads of people running. Pretty frustrating but anyway! Walking is better than sitting on my backside indoors

Signed up to Gaelforce tonight. Its on like donkey kong!

LaHaine · 11-01-2011 12:06am

Today

3 rounds of:

20 Squats with 8kg dumbbells
10 lunges each leg with 8kg dumbbells
1 minute plank
10 one legged squats each leg

15 Shoulder press
15 Dumbbell flies
10 push ups

Lots of stretching as usual. Left this til late in the evening so it was tough enough. Got it done though.

LaHaine · 11-01-2011 8:41pm

Today

3 rounds:

20 Squats with 8kg dumbbells
10 lunges each leg with 8kg dumbbells
1 minute plank
10 one legged squats each leg

15 Shoulder press
15 Dumbbell flies
10 push ups

Followed by mobility work/foam rolling

LaHaine · 13-01-2011 10:47pm

Today

Stretching

3 rounds:

20 Squats with 8kg dumbbells
10 lunges each leg with 8kg dumbbells
1 minute plank
10 one legged squats each leg

15 Shoulder press
15 Dumbbell flies
10 push ups

Boring!!!:o:o:o

murrayp4 · 13-01-2011 10:49pm

Maith an fear OP!
Is there a thread for the adventure challenge??

LaHaine · 13-01-2011 11:10pm

murrayp4 wrote: »

Maith an fear OP!
Is there a thread for the adventure challenge??

Not yet as far as Ive seen. Im sure there will be soon though. If you search you'll find last years one which is huge and full of tips. Great read.

LaHaine · 14-01-2011 11:15pm

Today

Stretching

100 jumping jacks

3 rounds:

20 Squats with 8kg dumbbells
10 lunges each leg with 8kg dumbbells
1 minute plank
10 one legged squats each leg

15 Shoulder press
15 Dumbbell flies
10 push ups

100 jumping jacks.

LaHaine · 15-01-2011 9:18pm

Today

God i'm unfit...

20 burpees
100 star jumps
20 burpees
100 star jumps
20 burpees
100 star jumps

And 5 minutes lying on the floor panting!!:D
Burpees are a surprisingly effective exercise, they just destroyed me!!

3 rounds:

15 Shoulder press
15 Dumbbell flies
10 push ups

On a postive note i think this is helping loosen up my shoulders and upper back.

LaHaine · 16-01-2011 10:14pm

Today

Stretching

200 jumping jacks warm up

3 rounds of:

20 Squats with 8kg dumbbells
10 lunges each leg with 8kg dumbbells
1 minute plank
10 one legged squats each leg

15 Shoulder press
15 Dumbbell flies
10 push ups

100 jumping jacks warm down

LaHaine · 17-01-2011 7:48pm

Today:

Stretching

20 Burpees x 3

3 rounds of:

20 Squats with 8kg dumbbells
10 lunges each leg with 8kg dumbbells
1 minute plank
10 one legged squats each leg

15 Shoulder press
15 Dumbbell flies
10 push ups

Todays band of choice..

LaHaine · 18-01-2011 8:30pm

Today:

Stretching

20 Burpees x 3

3 rounds of:

20 Squats with 8kg dumbbells
10 lunges each leg with 8kg dumbbells
1 minute plank
10 one legged squats each leg

15 Shoulder press
15 Dumbbell flies
10 push ups

LaHaine · 19-01-2011 8:48pm

Today:

Stretching

20 Burpees x 3

3 rounds of:

20 Squats with 8kg dumbbells
10 lunges each leg with 8kg dumbbells
1 minute plank
10 one legged squats each leg

15 Shoulder press
15 Dumbbell flies
10 push ups

This just sucked. Nearly stopped lots of times. Absolutely killed my legs. I suppose Ive trained my legs a lot of late. I wont be doing anything for the next couple of days anyway because i wont have time, so the break is probably coming at a good time really.

Cant help but think of this when I think of my log...

ronanmac · 20-01-2011 2:14pm

^^^^^

Great tune!

changingman · 20-01-2011 11:16pm

I managed to do G.F. last August and am hoping to do it again, the one thing I plan to do this year is plenty of hill work. I did a bit on the bike last year, but will be doing plenty of hill running....trust me.

LaHaine · 22-01-2011 6:08pm

Today

Climbed the Sugar Loaf Mountain, took the longest route possible.

Hardly met any other people on it. Nice and peaceful.

Tiring on the legs, I felt it in my knees coming down. Made me appreciate how tough Croagh Patrick will be on the legs.

Hopefully Ill get lots of mountain running done. Thats the plan anyway. Start off with walking and work from there.

LaHaine · 24-01-2011 6:17pm

Today

First run in over a year. Knees were ok which was the good news.

The bad news. Ive lost any sort of fitness I had... completely.

3.15km in 17 minutes. A struggle to say the least, but noone said it would be easy.

On the positive side my first training run for Gaelforce West is complete!!!

And it was my first run with my new Garmin 305 which I found brilliant, even if the numbers showing on it werent exactly impressive.

LaHaine · 25-01-2011 8:08pm

Today:

Stretching

20 Burpees x 3

2 rounds of:

20 Squats with 8kg dumbbells
10 lunges each leg with 8kg dumbbells
1 minute plank
10 one legged squats each leg

3 rounds of:

15 Shoulder press
15 Dumbbell flies

Poor day. Legs were so heavy. No energy, my own fault i havent eaten enough the past few days. Dissapointed it was a bad session but happy I got something done.

LaHaine · 30-01-2011 7:52pm

Today:

Walk around Howth head. Not exactly the most energetic effort but a good long walk. It was a lovely day for it too.

Its as good a time as any to evaluate progress. Ive been pretty consistent with my exercises for the month which im very happy about. The past few days have been a bit of a hiccup but ill be back to it this week. I hope to start running again gradually now. Maybe starting off with two runs a week or so. Also hopefully I will have my bike up in Dublin soon so that I can get out on that. Really miss it on nice days like today.

Diet wise Im getting there. I need more structure to my diet but im doing well staying away from sweets etc. One of my goals at that start of the month was to give up sweets, chocolate, crisps and fizzy drinks etc. And I have stuck to that so thats a bit of an achievement I think.

So for the next month the plan is to get back running and try to lose a bit of weight. Half a stone is my goal for February - it's a lot of weight but I like to set tough goals, makes achieving them all the better.

Weighing in at 14 stone today. The challenge begins!!

LaHaine · 31-01-2011 9:24pm

Today:

I RAN PROPERLY!!

AT LAST!!!!

Im delighted with myself:D:D:D:D:D:D:D:D:D

5.5km in a modest 29 minutes. Soo happy to get a proper run in without anything hurting or being shattered. Granted its hardly a great time or distance but im genuinely delighted with myself.

On days like today running is the best feeling in the world.

Oh and some little fuppin fuppers hit me with a water balloon while I ran down along the quays which was refreshing! Didnt give them the satisfaction of looking to see where it came from. Bounced off my hip and only burst when it hit the ground so it wasnt too bad!!

LaHaine · 02-02-2011 10:52pm

Yesterday:

3 rounds of:

20 Squats with 8kg dumbbells
10 lunges each leg with 8kg dumbbells
1 minute plank
10 one legged squats each leg

15 Shoulder press
15 Dumbbell flies
10 push ups

Today:

4.93 kms run in 27.45 minutes.

LaHaine · 05-02-2011 3:25pm

Today:

Bright and early, two hour hilly walk around Bray Head.Bit wet but still a good morning for it.

Time for some rugby!!

:DCOME ON IRELAND:D

LaHaine · 06-02-2011 3:27pm

Today:

5.09km in 28 minutes.

Had to stop for about 2-3 minutes though to try to stretch my calves which were rock hard. I can only presume from yesterdays walking? Whatever caused it, it sucked

LaHaine · 07-02-2011 11:46pm

Today:

Loads of stretching

3 rounds of:

20 Squats with 8kg dumbbells
10 lunges each leg with 8kg dumbbells
1 minute plank
10 one legged squats each leg

Boring!!!

centre back · 08-02-2011 3:32pm

been following youre thread for awhile lahaine, making some good progress! i know how those knees are a disaster, had third knee op, in december and am just starting physio now, so hope to be back for my third gaelforce!! all those hours in the gym will be worth it! nothing like crossing that finish line!!

LaHaine · 08-02-2011 10:03pm

Today:

6.8km run in 37.59. Actually enjoyed this run a lot. Contrary to most people I love running in the rain. And I made a new playlist for my mp3 player so I had some good distraction. Nice to run a bit further too.

Im finding that my knees tend to be a lot better if I concentrate on how I run. When Im tired I tend to fall forward rather than there bein any bounce...if that makes any sense? When im feeling good I tend to bounce and do a fuller stride which seems to loosen out my legs more and put less pressure on my knees. (it makes sense in my head at least:rolleyes:)

LaHaine · 08-02-2011 10:24pm

centre back wrote: »

been following youre thread for awhile lahaine, making some good progress! i know how those knees are a disaster, had third knee op, in december and am just starting physio now, so hope to be back for my third gaelforce!! all those hours in the gym will be worth it! nothing like crossing that finish line!!

Cheers!! Nice to know someone is reading.

The knees are a challenge to say the least but sure it'll be worth it in the end hopefully.

Third Gaelforce? Fair play. Aiming for any particular time this year? Any big training tips?

centre back · 09-02-2011 3:06pm

LaHaine wrote: »

Today:

Im finding that my knees tend to be a lot better if I concentrate on how I run. When Im tired I tend to fall forward rather than there bein any bounce...if that makes any sense? When im feeling good I tend to bounce and do a fuller stride which seems to loosen out my legs more and put less pressure on my knees. (it makes sense in my head at least:rolleyes:)

know what you mean, when you land on the balls of your'e feet it is alot easier on the contact with the ground!!

tips: have to practice the transition from running to the bike, legs are like jelly for first couple of k's after that, you have lots of time to get used to it, since your'e in the gym already doing leg excercise's try 10-15 mins on the excercise bike, i find the hill programme on them very good, and as your'e legs are tired already you'll get that jelly feeling!!

missed out on top 100 last year, came 118th, so if i finished 99th would be really happy with that!

LaHaine · 12-02-2011 4:19pm

Today:

50.8 km cycle. No idea of time. Didnt have garmin.

First time back on the bike in about 4 months. Really enjoyed it. I was sore at the end but thats to be expected. My hands were sore from holding the bars and my backside was sore from the saddle. Not surprising after not cycling for so long.

The good part - I could have kept going for a good bit longer, legs felt good.

Id say ill be stiff tomorrow so Im not sure about going for a run. Ill see how I feel.

LaHaine · 14-02-2011 10:33pm

Today:

10.21km run in 59.50.

Delighted with this. I was in bad form before I went out and I wanted to really go for it. Obviously its not the fastest pace but im very happy with the distance. Feels like real progress.

Gorgeous night too. Ran a bit on Sandymount beach. Really enjoyed it all.

Long run + favourite songs + lovely night = one happy camper.:D

LaHaine · 16-02-2011 12:11am

Today:

Lots of stretching, my calves were very tight after yesterdays run.

Decided to do a few exercises to loosen up upper body.

3 rounds of:

1 minute plank
15 Shoulder press
15 Dumbbell flies
20 push ups

LaHaine · 16-02-2011 9:14pm

Today:

5.07km run in 25.38.

A bit disappointed with this to be honest. It was raining heavily and windy but still. I pretty much gave it all I had.

Surely I should be able to run 5k faster than this if i can run 10k in 59mins? Im not comfortable at all once i go out of my regular pace.

Im going to sign up to the MSB St Patricks 5k tonight. Id like to run that in less than 23 minutes if possible.

I presume I need to do some fast paced short runs to get some speed into my legs? Any advice appreciated.

LaHaine · 19-02-2011 2:50pm

Today:

Cycle

74.64 km in 3hrs 41mins.

Including a stop to fix a puncture and the last 30k on a very dodgy back wheel. My small pump that i bring on the bike is useless for gettin up to any decent sort of pressure. I hate punctures but its good to get used to having to fix them I suppose. Getting a bit better.

Lovely morning for cycling. Most of the route was pretty flat, very little wind. Lots of cyclists out and about too. Few Boards jerseys spotted near Howth. Cant beat the cyclists nod of acknowledgement!

I would have liked to have gone a bit further but I didnt trust the back wheel at all. Booking the bike in for a general service over next week or too. I think ill buy some Continental Gater Skins too. As enjoyable as changing the tyre was i could do without it happening as regularly

LaHaine · 21-02-2011 10:06pm

Today:

5.04km run in 24.46.

Faster than my last 5k attempt last week. Thats about all good there is to say about that...

LaHaine · 25-02-2011 1:32am

Had an exam today so training hasnt been great last couple of days.

Back to it at the weekend, wont be able tomorrow as im working and then going home to vote.

Passed my first ACCA exam

LaHaine · 26-02-2011 3:31pm

Today:

Long slow run.

Stopped my watch by mistake at 45 minutes and didnt notice for ages so distance and time are estimates.

12km in 1hr 10. Pretty sure on distance, not so much on time.

Psychological battle today, sometimes i just convince myself im tired, when I know I shouldnt be. Kept going and didnt stop so Im happy. Ive always lacked mental strength when running so i'm trying to change that.

guapos · 28-02-2011 12:11pm

Hi lahaine,
Good log. Have you signed up for any other adventure races or duathlons in the build up to Gaelforce?

Fingal tri have a duathlon in March
http://www.runireland.com/events/fingal-tri-club-duathlon-race-2

and I'd recommend WAR in April or ROAR in May, you could do the Sport versions

http://www.wicklowadventurerace.com/
http://www.roar.ie/

The Spink run in WAR is both painful and beautiful, great fun.

LaHaine · 01-03-2011 12:08am

Today:

11.16km run in 1hr 05 mins.

Slow enough but not too bothered about pace. Just wanted to get the distance in.

Another lovely night. Ran down to Sandymount beach, lots of people running and doing fitness camps etc. Great to see.

LaHaine · 01-03-2011 12:13am

guapos wrote: »

Hi lahaine,
Good log. Have you signed up for any other adventure races or duathlons in the build up to Gaelforce?

Fingal tri have a duathlon in March
http://www.runireland.com/events/fingal-tri-club-duathlon-race-2

and I'd recommend WAR in April or ROAR in May, you could do the Sport versions

http://www.wicklowadventurerace.com/
http://www.roar.ie/

The Spink run in WAR is both painful and beautiful, great fun.

Hey guapos,

Cheers for the reply. Yeah I'm hoping to do some of the Duathlons that are run in Phoenix park in the evenings during the summer. Seems to cater for all levels so its a nice easy start. Half thinking about WAR, but Im not sure if Id be fit enough in time.

I didnt know about the Roar event in Wicklow, that looks good. Ill see how the training progresses but thats definitely a possibility.

Have you done many of these races before?

LaHaine · 01-03-2011 9:47pm

Today:

5km run, 25.08.

Some day i will run fast...and I will be happy that day...that is all. :cool:

LaHaine · 06-03-2011 5:49pm

Got laser eye surgery a couple of days ago so I wont be running or cycling for a few days. Back to it with a vengeance towards the end of the week hopefully.

centre back · 08-03-2011 12:50pm

you might regret getting the laser treatment when you see the size of croagh patrick while you set down your'e bike after 32 k's of cycling and 19k's of running!! bring a blind fold just in case!! :-)

guapos · 08-03-2011 2:01pm

Howdy,

I did the the two WARs and West Wicklow ROAR. All well organised and great fun. You will defo be fit enough to do the short version, my brother did the sprint version of WAR Glendalough with only 10k training and hes far from fit :-) With your running and cycling you'd be well able for the short version and more than likely the long version.

LaHaine · 15-03-2011 8:29pm

Pretty damn poor log of late. Dying to get back out running or cycling.

Eyes are still sensitive after getting the laser eye surgery done so they advised no exercise for another week. So the next time ill be running with probably be the St Patricks 5k in Dublin.

It'll be interesting to see how two weeks off will affect the legs. The good thing is I am dying to get back out training so thats a good sign. Did a lot of stretching tonight just to keep the body somewhat supple.

So yeah...back logging soon hopefully!

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