At least it not a cold winter morning ergo LSD...

Sosa

Good to hear your back in action,you were probably climbing the walls

MCOS

pgibbo wrote: »

Glad to hear you're back doing a bit MCOS. Even after 2 weeks off your bike is still faster than the equivelant I did at the weekend!

Hopefully you'll be all set for Kenmare. Did the physio say anything about that? When will you be back swimming?

Thanks pgibbo and well done on your 5mile pb at the weekend good running! Physio reckons I should be good to go for Kenmare but I'll have to really pace it wisely as I won't have the work done that I had planned. Wound needs to heal up a bit more before I can swim. A sea swim would be good if I lived by the sea, but alas no so more than likely next week hopefully.

Sosa wrote: »

Good to hear your back in action,you were probably climbing the walls

I sure was. After the first week of doing nothing you feel refreshed and full of energy. The second week hoever you just start feeling soft and unfit. If I had a 3rd week of nothing I would start looking like popeye from all the frustrated press ups I was doing

Abhainn

Great to see your back MCOS and doing Kenmare (which you are implying?)

showry

not exactly full steam.....33 km/h average....

glad you're back training MCOS

ladytri

33kmph average...Good going MCOS, nice easy spin for you, torturous spin for us mere mortals;)

MCOS

@Abhainn Yes I'm doing Kenmare! I would have done it on one leg if I had to...
@showry and ladytri... it was a flat cycle! no hills as I wasn't sure about knee

Last night: 90 mins on the Bike for a hilly cycle. 46km at 30.6km/h average. Picked a route that got progressively tougher as I went along. Thankfully last 5km were downhill as legs were screaming at me crawling up the last drag. I'm dreading the climbs in Kenmare!

MrCreosote

Good to hear that Kenmare is go! The scenery will take your mind off the climbs anyway! Planning to head down myself to spectate/enjoy watching other people suffering...

At the risk of hijacking your thread, and as a fully-paid up member of the Annoyingly Pedantic English Society, I'd like to be the first to congratulate Ladytri on her exemplary use of "torturous".

showry

MCOS wrote: »

I'm dreading the climbs in Kenmare!

I haven't done the Healy pass but I did the Caha pass from both sides a couple of weeks back and I can't imagine you'd have any bother with it at all. From the Glengarriff side it's a failry easy climb, long enough but never too steep.

MCOS

Track Session. I was unsure about doing this but decided to see how I feel as I go. 5km riverbank warm up very easy. Dynamic exercises on track pre session. Session was 6*3mins but I used it to do 5*800m with 90sec rest. I started each rep with caution and held back a little pushing through the last 250m. I was feeling it on the 4th rep and had decided that was enough. I did the 5th rep as I wasn't off the track yet and people just started running so I followed suit. Same drill relaxed start and first lap and picked up pace with last 250m left. I was working quite hard on the 5th one though. All reps about 2'55"-2'57". I didn't actually look at my watch as I didn't want to pressure myself into running too hard but I had a couple of seconds left to 3 mins after the 800s. The wound on the knee started to split and ooze after the last rep so I probably should have left it at 4. At least I didn't do 6

60 mins Pilates afterwards was tough.

Weight check pre run 80.8kg

kruger73

The Healy pass is not tough either. You'll be at the top before you realise. It's very gradual with no very steep sections. The descent is twisty and reasonably quick.
Open roads back to Glengariff can be breezy and tough on that route, and watch the gravel on the descents, particularly on the Caha pass, on the tunnel road.
Enjoyable bike route, and you'll fly round it. 2hrs 45 I'd say (think theyve shortened it from a few years ago, removed the up and back to the bridge section).

Enjoy it.

MCOS

10 mile run easy last night at about 8'17"/mile pace. I was half enjoying it but it was severely interrupted by dogs. First dog at 3 miles a sheep dog I think came tearing out of a driveway and was very aggressive. I had to face him until he backed off sufficiently for me to pass. Next another sheepdog I think, same breed as first at mile 5. I saw him lurking behind a tree (its a wide country road) outside his driveway. This is the same guy who nipped me a few weeks ago. More aggressive, vicious even not just barking but growling and came straight for me. He was not letting me pass. As I was backing off to my horror out came an equally aggressive large brown bulldog of some sort. They seemed to spur each other on. The sheepdog (maybe border collie) nipped the shoe again. There was no way they were letting me pass. I love dogs usually but just wanted to punt the sheepdog back to where he came from but his larger partner looked like he could snap my leg off. I can never remember feeling scared in front of a dog but infornt of these 2 I certainly was not happy. I had to back away slowly until they retreated also and then turn to run by the one at mile 3 again. My heartrate soared passing every open driveway. I'm reporting those 2 to the police though, they should be tied up or locked behind a gate.

The dog drama didn't end there. Finished the run, showered and was heading into Limerick as it was getting dark. Spotted a guy at the last second walking a dog, a brown dog off a lead in the dark FFS! Anyway long story short, he ran out in font of me so I had to slam on the brakes but still hit the dog square on and sent him rolling down a hill about 40 feet. It was a heavy dog and I drive a big car and I felt the impact. I got out and made to have a go off the guy walking him (also dressed in dark clothes) as I thought the dog was dead but the dog managed to get up and walk toward the side of the road. My anger (it could have been your man) changed to concern for the dog. I called into a nearby house and the local thankfully Knew a vet. Flagged down a cop too to help lift the dog. We brought him down to the Vet, thankfully he was responsive but obviously shocked. He is old dog about 10 years old castrated in the last 12 months as he was too aggressive....

Sosa

If that was me i would never run that route again,i had a similar experience a few months ago.
I HAD a lovely 6m route from my house,passing this house every time the dog was always tied up,one morning he was at the gate waiting for me,i kept going as he had not barked or anything,but as soon as i got about 15ft from him,he went crazy,legged it right over nearly on top of me barking like crazy,up on his hind legs for a while as well.
I sh&t myself...just froze,talked to it like a human,tried to reason with it,after about 30 seconds ( which felt like an hour ) i realised that he was not going to bite me if i turned around and went back the way i came,which i did eventually...i looked back after 20 feet or so hoping that he was gone,which he was.....

I don't even drive up there anymore

gerard65

Ever try one of those ultrasonic thingies. They scare the dog off. I know someone who got one, not a runner, just someone who was scared of dogs. They actually work. I think she got it in Atlantic or Woodies, might be worth investigating if your having problems.

MCOS

gerard65 wrote: »

Ever try one of those ultrasonic thingies. .

Thanks for the tip. I'm not running that route again until I know those dogs are locked away.

Training.
Yesterday: Bike 60km steady state mostly with a group with a 15km TT in the middle. TT time 25'41" avg 35km/h. Conditions were perfect for a decent time but alas I took the wrong exit off a roundabout and did an extra km or so. Ah well, guaranteed pb next week! Very enjoyable spin (because I wasn't on my own for a change!!).
This Morning: Run 7 miles. 3 miles at 8'/mile and 4 at about 7'13"/mile which is approx PMP. Hmmm PMP felt like too hard work to be holding for 3 hours at this stage but I should have my HRM in the post today which will give me a better idea of what running shape I'm in over the next couple of weeks.

Seres

recovery from your injury seems to be going well , are you happy with it ? do you think you lost much(if any ) fitness ? whats the plan for kenmare ?

MCOS

Seres wrote: »

recovery from your injury seems to be going well , are you happy with it ? do you think you lost much(if any ) fitness ? whats the plan for kenmare ?

Thanks Seres. Happy enough with progress. Can't swim yet but getting some running and cycling done. I didn't lose much as my bike seems to be the same. Not running for 2 weeks though shows as PMP felt much harder than it did pre injury. I'm not worried though, Marathon is not a main goal so I'm not too bothered if I fall short of target. I should pb with the effort anyway Plan for Kenmare is to learn how to use my HRM between now and then and pace it wisely so I don't fall apart on the run.

MCOS

Saturday: Rest Day.
Sunday: Bike 130km in 4'20' average speed 29.8km/h. Average HR 145. My longest stint on the saddle so far and hardest cycle I've done too as it was quite hilly. First 4km were up a steady drag but my HR hit 160+ after 10mins and I could not get any speed up. Legs felt powerless... then I realised the back wheel was rubbing off the brake pad! Fixed that and relief! Stiff headwind for most of the first half. By 3 hours I was feeling it. Lower back, neck and knee ached. I had to stop briefly to stretch my back at 100km. I was glad of a tailwind for most of the last hour as I didn't have any more energy for wind. Last climb was just horrible. I couldn't walk after this cycle let alone run!

MCOS

30 km approx on Mountain Bike. Hilly route including Keeper Hill up to 500m (last 2km to top is a challenge for another day). Slow spinning work up it in about 30 mins to stop and take in the beautiful view and then 5 thrilling mins descending it! Nearly lost it on one corner and had to brake but loved it. Adrenalin! Rest of the session was to and from the Hill with a mate. Very very enjoyable cycle. (The alternative was an hour on the turbo this morning if I didn't get out for this...!)

Seres

MCOS wrote: »

30 km approx on Mountain Bike. Hilly route including Keeper Hill up to 500m (last 2km to top is a challenge for another day). Slow spinning work up it in about 30 mins to stop and take in the beautiful view and then 5 thrilling mins descending it! Nearly lost it on one corner and had to brake but loved it. Adrenalin! Rest of the session was to and from the Hill with a mate. Very very enjoyable cycle. (The alternative was an hour on the turbo this morning if I didn't get out for this...!)

you certainly did the right thing , i should have gone for my long cycle yesterday instead of been beaten to death this morning in the wind and the rain
Good to hear that you are enjoying your new mountain bike.
how do you find the turbo ? think i woll have to invest for the winter , do you ever go out cycling in the winter ?

MCOS

Hi Seres,

I haven't used the turbo yet. Just put it together and tried to calibrate it on Saturday night. Don't think I have it calibrated accurately though so may have to mess around with it a bit before I get it right.

I cycled a few times last winter during mid week in the dark wind and rain which was not nice, I just couldn't get free on weekends. However I remember a cycle on Christmas eve I think it was where I finished work early and went out for 40km hard on a cold but perfectly still dry day and had a great cycle. I plan to cycle a lot more this winter than I did last winter...

Seres

MCOS wrote: »

Hi Seres,

I haven't used the turbo yet. Just put it together and tried to calibrate it on Saturday night. Don't think I have it calibrated accurately though so may have to mess around with it a bit before I get it right.

I cycled a few times last winter during mid week in the dark wind and rain which was not nice, I just couldn't get free on weekends. However I remember a cycle on Christmas eve I think it was where I finished work early and went out for 40km hard on a cold but perfectly still dry day and had a great cycle. I plan to cycle a lot more this winter than I did last winter...

how did you manage in the dark ?, even with bike lights i dont think i would risk it !

showry

MCOS wrote: »

Hi Seres,

I haven't used the turbo yet. Just put it together and tried to calibrate it on Saturday night. Don't think I have it calibrated accurately though so may have to mess around with it a bit before I get it right.

I cycled a few times last winter during mid week in the dark wind and rain which was not nice, I just couldn't get free on weekends. However I remember a cycle on Christmas eve I think it was where I finished work early and went out for 40km hard on a cold but perfectly still dry day and had a great cycle. I plan to cycle a lot more this winter than I did last winter...

I'm considering a turbo myself this winter, sounds like torture though. I'll be interested to see how you find it. The alternative for me will be laps of the bypass doing intervals.

MCOS

Seres wrote: »

how did you manage in the dark ?, even with bike lights i dont think i would risk it !

Quiet roads, good light and hi vis jacket. Only do short spins of an hour or so in the dark.

showry wrote: »

I'm considering a turbo myself this winter, sounds like torture though. I'll be interested to see how you find it. The alternative for me will be laps of the bypass doing intervals.

The one I got was This Turbo and from just sitting on it and calibrating it seems sturdy enough and not too loud (would wake someone up though!)
Doubt I'll even use it between now and Kenmare as there is still enough light to get out and I'll be tapering soon enough

MCOS

4.5 mile warm up (a bit long but I was early), 10*80seconds on Track. 1.5 mile gentle cool down, 30 mins Pilates.

Legs were wrecked from all the cycling over the last week. First 3 reps were just over 400m but quads were just not open for business so I did the rest relatively easy. Upper body is missing swimming....:(

Last Week Summary
10-16 Aug|Swim|Bike|Run|Other

total distance|0km |236km |28miles :cool:|
session #1||46km hills|5m inc 4@PMP|Pilates
session #2||60km inc 15kTT|6m inc track 5*800|
session #3||130km long n hilly|10m LSR|
session #4|||7m inc 4@PMP|

MCOS

Yesterday: 57km bike. Easy for first 20km. 15km TT was tough into a strong blustery wind. Improved time to 25'06 avg 35.9 km/h which is perhaps a sign my fitness is returning. Steady state for the last 20km.

Today: 8 miles on the treadmill. 3 @8'/mile and 5 at 7'13"/mile pace which is approx Marathon Pace. Really uncertain about holding this pace on the day but I'll decide after Kenmare. Improving though.

Summary
17-23 Aug|Swim|Bike|Run|Other
total distance|0km v annoying!|97km |16.5miles |
session #1||30km Hills on mtb|8.5m inc track 10*80"|Pilates
session #2||57km inc 15kTT|8m inc 5@PMP|
session #3||||
session #4||||

Abhainn

MCOS wrote: »

. 15km TT was tough into a strong blustery wind. Improved time to 25'06 avg 35.9 km/h .

Only in my dreams:(.

Good to see your form coming back

MCOS

Well I'm not going to get any fitter unfortunately between now and Kenmare so I guess its time to sharpen up the nutrition plan, get some new brake pads for the bike etc.. Last week was supposed to be a heavy week but no swim again (a month now with no swimming!) and no long run again... sigh. At this stage I'll be delighted to finish Kenmare!

Saturday: Bike/Run Brick session. 85km on the bike. Hilly route with one long climb overall 2'47' and average about 30.4km/h. I didn't have the legs to go for much longer. 8km run off the bike with the first 3k uphill overall average 7'34"/mile pace but started out at 8 min+ pace. Warm day and I felt shattered afterwards. About 3.5 hours total. Kenmare will be closer to 6 hours :eek:

HR data
Bike average 144, max 171 on a climb
Run average 161, max 175 running down a hill

Sunday: Nada

Last Week Summary
17-23 Aug|Swim |Bike :cool:|Run |Other
total distance|0km v annoying!|172km |21.5miles |
session #1||30km Hills on mtb|8.5m inc track 10*80"|Pilates
session #2||57km inc 15kTT|8m inc 5@PMP|
session #3||85km Hills|5m off bike|
session #4||||

Seres

serious session there on saturday , picked the right day weather wise anyway , dont be too hard on yourself bout your prep for kenmare , you really have done as much as you could , keep the faith

ladytri

Hey MCOS
Haven't been round these parts in a while, good to see you're getting back on form. Bike and run are looking great, swim will come so relax and enjoy the next couple of weeks before the 12th!

MCOS

Slow start to the week and I have limited opportunity to train this weekend.... Spent about 1'40' on the mtb last night cycling on hills. I was happily spinning away (trying to train my legs away from mashing) for the most part. Timed myself up a hill called the Step. 2.7km average gradient 11% with parts at 18%. It twists and turn too. Savage hill, I had to just stand up on the pedals and grind grind grind. Took just under 15 minutes to climb and I really wanted to get off at times. At the peak I just hung over the handlebars and admired the spectacular view of Keeper hill and the Silvermines. The walkers up there looked quite amused at my steaming panting state. Since getting a HRM last week the highest I've seen on it was 175 at the end of a hilly brick session at the weekend. It averaged 175 climbing this hill and peaked at 183! IIRC from my rowing days once my HR hit 190+ on a fitness test and I passed out so mid to high 180s is light headed territory for me. 3 thrilling minutes descending though... with cars and walkers on the hill I was thankful for hydraulic brakes. Doing a mtb session in the week really makes cycling much more enjoyable....


The Week so far...
24-30 Aug|Swim |Bike |Run |Other
total distance|0km|37km |0miles |
session #1||37km Hills on mtb||
session #2||||
session #3||||
session #4||||