Run Fat Boy Run - The lazy mans guide to Ironman and Marathon training.

Tuesday
Finally back into the pool for my second swim of the year. Spent most of the first few hundred meters swallowing water :rolleyes: When you're a mediocre swimmer like me it doesn't take long for swim technique to be lost. 1,500 session:
200 x 5 off 5 mins (coming in on 4.15-25)
100 x 5 off 2.30 (coming in on 2.10ish)
Total pants of course but it's a start. It's not too dissimilar to where I was this time last year and I was happy with where i got to last Summer so I'll keep plugging away.

Wednesday
8 mile run at lunchtime today (or 13kms for you youngsters)
5 km @5 min / km pace
5 x 800m @ 5km race pace (4.00-4.10 min / km pace) followed by 2 min jog
2km cool down @5.30 min/km pace

Enjoyed that session, it was the first of the 5km pace sessions in the plan.

Had a weight in this morning as it was the first of the month - down by almost 2kgs in the last month so good news. Now hitting 87kgs which was my IM race weight last summer, would be nice to get down close to 81kgs, which for me would be like reliving my 20's again:D

Six nations rugby this weekend to be watched........you know you've got issues when the thoughts of the six nations automatically reminds you of the turbo trainer......its where I've watched the last 3 years matches :pac:

Friday
12 mile run at lunch time today........if you call taking such a long break 'lunch'. Decided I was going to do as many hills as possible as is my usual with these weekday steady paced runs. Straight away HR was all over the place and I couldn't keep it down. Decided to ignore the HR and concentrate on taking it easy on the flats and downhills and pushing hard on the hills.

12 miles done at avg, pace of 8.24 min / mile - AHR 166 / 708ft of climbing.
http://connect.garmin.com/activity/148478267

Happy with that amount of climbing. To put that in perspective as far as I can make out the first half of Conn has 400ft of climbing and the second half around 700ft. I did almost all of my climbing today over the first 9 miles so that's the equivalent of the all the climbing over the second half of Conn in a 9 mile stretch. Still scared witless by the thoughts of the second half of Conn though

catweazle wrote: »

You wont even notice the hills in the first half, there is only one I can remember of note and as I was fresh it was no problem. The scenery in my opinion is much nicer the first half so its all good. Theres a lovely downhill into Leenane as well so be careful on that one I pushed too hard there trying to gain time and got caught on the 1st nasty hill coming out of Leenane.

Rolling for the next few miles and then the one that did the real damage to me was the one at around the 18 mile mark which isn't even that big. I got down on myself at that stage and mentally its tough as you can see the big one coming up in the distance and you are just thinking how am I going to get up that one.

You are in great shape though, I will be interested in seeing what you do in Bohermeen, sub 1.40 will be no problem

I did the Conn half a couple of years ago in 1.59.xx but I was about 1.5 stone heavier then and had never run more than 10 miles before. If I can the halfway in 1.43-44ish and then repeat my 2hr half from a few years ago I'd be well happy with that

Been a few days........

I was due to do 12 miles on Wednesday but had a sore throat. Decided not to risk it just in case it got worse. Thursday I felt better but didn't get a chance to get out during the day and Thursday evening was a dinner thing with one of my bigger work contractors. Now I had a dilemma, did I cancel the dinner so I could run or did I go and take advantage of an all expenses paid night out in a two star michellin restaurant. Needless to say Friday was a write off with a severe hangover

Saturday was down in the P&D plan as a race of up to 15kms so i decided to substitute this with a 10km TT to see if I could get close to the 44.45 ish that McMillan says I should be capable of if I'm in 3.30 marathon shape. I wasn't in the mood when the time came to head out. It was cold, wet and bloody windy. However I had a new inspiration to get me to HTFU.......my 6 year old son.......let me explain.

Saturday morning was swimming lessons for the two older kids but as the older one was at a birthday party the little chap had the teacher to himself. At the start of the lesson she says to him 'let's see how far you can swim today?' and off he set to do a length. The most I've ever seen him swim in one go is two lengths........today a determined 6 year old swam 10 lengths of a 25m pool without any break and had to be stopped from trying to more. 250m in just under 10 minutes. I was gobsmacked as was his teacher. I asked him afterwards about it and he told me 'I was tired after two lengths Dad, but I wanted to keep going.' How could I not get off my lardy ass for a 10km run after that?

Did a 3 warm up and then started my 10km. I had in my mind to target as close to 44 mins as possible. Probably started off a bit fast but first 3km's felt ok but then the next km was into a strong wind and I suffered. Kms no. 7 and 10 were also into the strong wind. I tried to sprint the last km but the wind held me back. When the Garmin beeped for 10km I hit stop and had a look.....43.10..... a new unofficial PB by over 90 secs..... was absolutely delighted. Km splits were 4.09 / 4.15 / 4.16 / 4.25 / 4.18 / 4.21 / 4.23 / 4.21 / 4.20 / 4.17. Avg HR 181. Did 3km to cool down.

Sunday came back to earth with a bang when due to family stuff I missed my LSR. I got 10 of the 17 miles required done. A bad week overall distance wise but the 10km PB was a high point. No swimming either.

Today managed to get a 12 mile run in. Didn't take a rest day as my LSR yesterday was short but I still found it very difficult. I have sore muscles in places that aren't usually sore after a run, a holdover from Saturdays run I think. Managed to hold 8.25 pace for the 12 miles.

An important week this week, want to try and get at least a 16 mile PMP run in.

Dory Dory wrote: »

Definitely hard not to worry, but perhaps the exercise is making the heart stronger. Awww....crowned the fastest 5 year old over 60 meters in the country....yet another griffin100 story that's put a smile on my face. Thanks.

And I agree with Izoard...you are flying.

Fastest 5 year old in the county, not country.......and it's a small county at that

Feeling good at the minute so hopefully I can keep it up and stay injury free.

Wednesday
After a day off yesterday 7 miles today. Again did the run over hilly terrain (as as close as you can get to hills in South Dublin :rolleyes:). Covered 440ft of climbing over the middle 5 miles which is not too bad and compares well with the profile of Conn. Averaged 8.05 min / mile which I'm very happy with as this is not too far of PMP. HR was high but that's to be expected. I don't plan on running the big hills at 13 miles and 19 miles in Conn at full MP but I'd like to be comfortable getting up them, maybe 30 secs slower than MP and without my heart rate going mad.

Izoard wrote: »

Jaysus...feet? miles?

The sooner you get back to proper tri unit measurements the better....

I know, I can't get my head around this climbing in feet, I'm used to cycling in km's and climbing in meters....but I run in miles so have to climb in feet.....does that even make sense

I swim in meters
I run in miles
I cycle in kilometers

Awww....crowned the fastest 5 year old over 60 meters in the country....yet another griffin100 story that's put a smile on my face. Thanks.

I dug this out just for you Dory:) This is junior winning the Carlow Community Games Under 6 Boys 60M Sprint Semi Final (phew). He is the one closest to the camera, No. 5. Watch for the faller at the finish.



You may need to lower the volume, there's a couple of over excited parents to be heard