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At least it not a cold winter morning ergo LSD...
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Cross training
Warm up ergo 10 minutes @ 1'50.6"/500 @ 22-24spm it was harder than usual
Resistance
Chin ups 10,7,7,6
BW Dips 10,8,6,4
14kg Shoulder press standing 8,7,6,5,4 lighter than usual
Bench Press 60kg 6,6,5,4
Treadmill 6 miles in 45' which was 7'30"/mile but I really struggled with it
Core shortened as my chest caved in after the run
Chesty cough started last night , on the exputex and taking tomorrow off
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--amadeus-- wrote: »Hope the cough clears soon - you've been flying along. When is the next race?
Thanks --amadeus-- The next event I'm scheduled for is the first Limerick duathlon. The next road race is the Adare 10k and I'll definitely pace you for as long as I can hold out
Are you doing anything sooner than Adare?0 -
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Swim at the Arena this morning.
(50m kick/100m bilateral breathing)*4
300m*2
250*2
200*2
150*2
all off RT, total for session 2,400m
The pace was about 1'54"/100m and I found this comfortable this morning. I actually had a bit of extra energy. I have been trying to get to bed even 30 mins earlier this week and it seems to be paying off. For once I wasn't simply focused on keeping up. I was aware of technique (or lack of!) for a change. Good session 0 -
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if you remember the intervals put 'em in your log. I'd be interested to see what ye're schedule is. Might try and replicate some of it in my own swims
Are they progressively upping them? Granted there'll be a cap on this!!
Are you working pace out by dividing total time in the pool by distance covered?
You're putting in good distance anyway
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13 miles in 1'33'28" pace overall 7'11"/mile
The first 2 miles were well under 14 minutes and I was feeling good. I had a strong wind behind me on the way out though. I decided i was going to try to crack 70' for 10 miles. Miles 6-9 were straight back into that wind and very very hard work. It took a sprint to get the 10 mile split I wanted. 69'39" which is a personal best I was wrecked so I eased up the pace for the last few miles home, however about 1.5 miles to go I realised I was not far off my 13 mile best so I pushed everything I had left up the last hill into the wind and got a 13 mile personal best too
Exhausting run but worth it!0 -
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as dave said some improvement to get 2 pb's on the same training run
great stuff keep it up
Thanks SUNGOD you are putting in some mileage yourself fair play!
I swallowed back a pint of water when I got in and immediately it felt as though my throat and chest closed up. Couldn't breathe for a few seconds
That ever happen anyone else?0 -
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Was supposed to go for a cycle today but didn't have the energy nor was I in the mood to face a few hours in that wind and rain. The wheezy chest returned last night which explained why my chest tightened up after the run yesterday. Decided to see if I was just being lazy or was I unwell?
2,500m swim at the Arena. Did it at steady state but I had to stop a few times and it was harder than usual.
4 miles easy on the treadmill. Even the easy pace took so much effort. Started wheezing and coughing after 30 mins so I just got off, stretched and went home dejected. Answer, unwell! Back on the cough bottle
Week 2 of the plan was all running and swimming as I didn't get out on the bike. A 38 mile week though is a lot more than usual for me. In fact the month before the DM I averaged 35 mile weeks with my peak week being 39 miles. I'll keep the intensity down (at least) in week 3 and try to shake off this annoying chesty cough.0 -
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SUNGOD I'd like to see you try that after a run!
Skipped the morning swim to get some extra sleep and also opted for a run instead of the XT session this evening as I've entered Dungarvan.
10 miles in 1'13'42" pace 7'22"/mile in the rain but at least the wind settled down. Decided the legs were feeling ok so kept a moderate pace over the local hilly route. The hills did tax the hamstrings but there was plenty of energy this evening. Mad what a bit of extra sleep can do (and a bacon and cabbage for lunch) I wanted to get a sense for what 3'15 marathon pace would feel like and was pleased to hold it for 10 miles comfortably. I just imagined myself qualifying for Boston next year and it proved enough motivation. 0 -
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How much sleep do you get every night?
What about your diet?
You do a lot of training - i'd be interested to see how you're feeling when you're not training.
Sleep. About 6 hours average. I rarely get to lie. Tuesday evening College, Friday evening collect my son, Wednesday evening swim club, one of the other 2 is reserved for the OH, so its morning training mostly for me. I try to train early mornings as much as I can to avoid the impact of my training on family life.
Diet. Today as an example, a cereal bar after the cycle. Porridge, banana and honey for breakfast. 3 clementines and 4 ham and cheese sambos for lunch on white bread (often pitta). Tomorrow will be much the same but it may be the end of a shepards pie for lunch. When I cook I usually make enough for 2 big plates plus a lunch. I'll have a chicken hot pot after work (chicken breasts, carrots, cabbage and turnip in a stock) and usually snack on yoghurt and/or cheese and or peanut butter and jam sambo and/or cereal. I'll drink apple or orange juice or make a smoothie too. Out of 14 days this year I've eaten chocolate or biscuits on 4 days(good for me
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Changes I've made gradually and am still creating as habit this year.
Low fat milk
No sugar in tea so thats about 28 spoons of sugar gone from my diet so far this year.
3 pieces of fruit everyday with my lunch at least. At least 2 veg with dinner.
Only fig rolls in the biscuit tin and they usually come out on the bike. I do snack on them though when I get a longing for chocolate.
Plan at least 6 dinners a week and shop for them. This is the biggest one. Mostly fresh food and ingredients in the shopping. Dinners cooked from scratch and fresh. I always survey my shopping as it moves through the scan and I'm usually happy with the lack of tins, jars and packets.
Practically no alcohol. I don't drink pints anymore, glass of Cabernet once in a while.
Limit the late night eating. Try to cap it at 10pm, next I'll aim for 9pm.
Treat myself instead of grazing on refined sugar.
Instead of always having the hot chocolate at night, I'll have it in the morning at the weekend.
My brother (a PT) is advising me to take a meal replacement shake after heavy workouts which I'm considering.
Not Training. Beacuse I train in the morning a lot I get usually get tired, grumpy and hungry around 4pm. I have not gone near the vending machine yet this year. I seem to recover quickly enough from training. A day of being lazy gives me a thirst to get back into it. I should probably eat sooner after training in the mornings. Usually done and showered by 8 and don't get the porridge in until 10. Here is where I'm looking at the shakes idea.
On a rest day I find it hard to settle if I have DOMS and just want to loosen them out, usually have them after an anaerobic set of something. I used to find it hard to rest (ill discipline) but now I see the value in it. On rest days firstly I feel a guilt if its unscheduled or a missed a session. On scheduled rest days I feel calm because my day is not rushed, I get more sleep and I reflect on what is working and not working with my programme at least now that I'm on a programme I do this. I read my training journal/ review monthly goals and whatever else I've been meaning to read. I also reflect on the quality of session and what I enjoyed most rather than just the stats.
I started running about 2 years ago and basically up to DM08 I ran about 15-20 miles p/w average just to get/keep fit. My marathon mileage came up to about 30-35 p/w. I started swimming last year and averaged 1-2 swims p/w. 2008 was about getting fit to train if you know what I mean. My current programme is the first programme I've been on in years. The first draft was unrealistic but HM gave me some good advice and I asked lots of questions at the club. I follow it as a guide rather than a religious plan.
I have loads to learn about everything which excites me and I'm quite excited about this year and the new challenges! Hope this answered your questions 0 -
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