EAT MY DUST!!

DAVE_K

At last a triathlon/marathon based training log thread!!!!

My Goals for 2009
10 k - 40 mins
Olympic Triathlon - 2.15

Current Times
10 k - 45 mins
Olympic Triathlon - 2.25

Weekly Training Plan
2 * Swim
2 * Bike
3 - 4 * Running (1 long, 2 speed)
1 - 2 * Weights/Core Exercises

DAVE_K

Been taking a little break since a sprint triathlon two weeks ago and have had but a few sessions down the gym in the way of training. I want to get my 10 k down to 42 mins for the Fields of Athenry 10 k on 26 December and reckon the only way to do it is to break down a 10 k into either 2 * 5 or 1 * 5 and 2 * 2.5 per session and work on the speed in bits first bringing them all together when I get to the right pace..........well that's the plan.

SO last night I did

5 k in 21.55
Slow 5 - didn't time

I had planned to do 2 fast 5 k with a small break in between but I was totally banjo-ed after the initial 5 so said i'd give myself another couple of sessions to get back in the swing of things before I started pushing myself again (nice of me wasn't it!) SO took my time on the second 5 k - which as per usual wished I hadn't done when I got home. I think a HRM monitor will have to be purchased just so I know just how hard to flog myself. This however will have to wait until the next time my wife allocates me some pocket money! With bikes, wetsuits, surfboards, weights, exercise bike, punch bags, plus all the other bits of peripheral gear, it's getting harder and harder to justify why I need yet another piece of training equipment......the last proposal involved selling some of the above items - a proposal I'm not too keen on.

Woddle

Tell her your new running club demands the use of HRMs
I think if you where trying for 2x5000m intervals is alot, I reckon if you broke it down in to 1200m or 1 mile intervals you might find it more beneficial, strictly an opinion I'm no expert
Best of luck with the log

DAVE_K

all suggestions welcome.

I'm going to give that a go in 15 mins - sod the rain.

MCOS

Looking forward to reading your log! Hopefully I'll learn a bit from your triathlon experience:) Best of luck with your goals!

DAVE_K

Gave the 1200s a go. They hurt but recovery is quick.

2400 to warm up and then

5 * 1200 (4.54, 4.57, 5.00, 5.00, 5.05)

800 warm down and stretching

5 * 10 pull ups
5 * 10 dips
5 * 15 press-ups
5 * 1 min planks

DAVE_K

10 k run this morning

Medium Pace: 8 @ 5 mins, 2 @ 4.30 total time 49 mins

4 mile road race tomorrow so took it easy enough.

Seres

good luck morro , had a 10k today in donadea forest park , really enjoyed it , weather was good , which makes a huge difference , think weather expected to be good morro , enjoy , sure you will post here how you got on

DAVE_K

Race day visa was revoked at the 11th hour. Missus and kids sick. I'm not complaining though.....I had a good run for September/October. Although in performance terms it bears as much weight as "the dog ate my homework" so there will have to be some hard work done this week to make up for it. Balla 5 K in two weeks. I wonder could I push for a 21 min 5 k?

Donadea forest looked like a nice run. I'd have gone for it too had Donadea not been a 3 hour drive.

Seres

donadea was really nice , like that it was a bit of a hike , well 1hr and half , good turnout for first time , 330 odd , such a pity to like such a distance from dublin , where most decent , or any races are ran
good luck with 5k in Balla , keep up the good work !
go for the 21min for the 5k , you could surpirse yourself , its only 11 sec faster per k on your last time and that was in training , so the crowd will defo pull you on .
i remember the fastest time i did for the 5k run circuit in training was 21.22 and then on the day of the triahtlon i had a split time for the run of 20.42

DAVE_K

I don't know I haven't raced in Dublin at all.........mind my experience is only one season long.
I love the country road races - up and down hills and around country roads....with a real good mix of people. There's always some characters and I always love getting passed by some real hard old fellas - RESPECT.

How's you fare in Donadea time-wise Seres - did you do as well as you hoped?

Seres

was aiming for 45min , did it in 43.39 , next target will be 4min/km for 10k ( 40min) to achieve by the end of January , starting new training plan tomorro ? how is your training going ?

DAVE_K

WOW - that's a good time - you must have been well chuffed with beating the 45 and not just beating it - beating it comfortably. What sort of plan did you follow/What sort of you changing to?

Training is going OK - going to try and do a long(ish) run this evening and then a fast session tomorrow. The next 10 k around these parts is the 26th December which is too far off. I just can't seem to push myself in training in the same sort of way I do when there's a load of other people running in the same direction

Seres

DAVE_K wrote: »

WOW - that's a good time - you must have been well chuffed with beating the 45 and not just beating it - beating it comfortably. What sort of plan did you follow/What sort of you changing to?

Training is going OK - going to try and do a long(ish) run this evening and then a fast session tomorrow. The next 10 k around these parts is the 26th December which is too far off. I just can't seem to push myself in training in the same sort of way I do when there's a load of other people running in the same direction

thanks , wasnt realy on a training plan to be honest , just trained when i could , did a few speed session just to help my pace , going on a sub-40min for 10K program link http://www.time-to-run.com/training/10k/sub40.htm , hopefully this will focus me .
like that i find it hard to push myself on my own , ya the race atmosphere is great , you are on such a high before and after , the 5k in 2 weeks will really get you remotivated , where is it exactly ? are there any places left ?

DAVE_K

http://www.athenryac.com/balla-fit-life-5k-balla-comayo

DAVE_K

10 K easy this evening

54 mins total

Contemplated doing another 2 k but i was out of time

Tomorrow's plan is

2400 M warm up
6 * 1200 M fast ones

DAVE_K

Morning session. Up at 6. Down the track for 7. Still pitch dark......but dry!!!

2400 warm up
1200 4.47
1200 4.49
1200 4.52
1200 4.59
1200 5.05

With 90 second rest periods. Looked down at the stop watch on the 1 km mark for these and was around the 4 min/km mark. How eventually i'm going to keep that up for 10 km i don't know!!

Swim planned for this evening. I haven't swam for a few weeks so i'll be breaking myself in gently enough.

Target
500 m front crawl
250 m kick
250 m arms only
5 * 100 M front crawl on the 2 min mark

and then over the next few weeks I'm going to bring the 5 * 100 up towards 10 * 100

DAVE_K

Swimming yesterday evening went out the window......had to stay behind in the office to finish off some work.

Did some weights at home instead

Chins 3 * 10
Dips 3 * 10
Press-ups 3 * 15
Planks 3 * 1 min
Shoulder Press 3 * 20
Rows 3 * 15
Flyes 3 * 20

Hit to the Pool this morning and did

500 m (9 min 30)
250 m kick
250 m arms
5 * 100 (on 2 mins)

If energy levels are OK this evening, maybe run again and declare tomorrow a REST day.

DAVE_K

Went to the track last night with the intention of doing a fast 5 K.

3200 M in and the legs weren't in it. Performance could at best be described as poooor.

Seres

DAVE_K wrote: »

Went to the track last night with the intention of doing a fast 5 K.

3200 M in and the legs weren't in it. Performance could at best be described as poooor.

these are the days that make it hard and are the reason why everyone doesnt run , they are also the days that will make the difference !

DAVE_K

Weights last night

4 * 8 pull-ups
4 * 10 bench press
4 * 10 squats
4 * 10 military press
4 * 8 chin-ups
4 * 10 (left first, then right) bench step ups with barbell
3 * 2 min plank
3 * 1 min hanging knees to chest

Run this morning

8 km - total time 37:20. Started off at a reasonable pace.
4.44 at the first km mark
9.00 at the 2nd
kept it up at ~4.30 min/km after this. Was in at 22.20 for the 5 km - looked promising, things started to go down-hill after that and I seemed to be coming in at the 5 min/km mark for the next three finishing at 37.20. Not really where I wanted to be . Maybe if I'd had someone there to flog me I could have picked it up and kept it at the 4.30 pace, but it wasn't happening this morning. Overall feeling of satisfaction post run -> medium to low.

MCOS

Hi Dave K. A suggestion to bring your overall satisfaction for this run up to medium to high if you like. Start the run slower than 4.30 km and hold it for the first 5k. Don't worry if you go through 5k in 23/24 or so as you will be feeling good and fresher. Pick it up a little and build into your last 2k. Aim for a negative split and finish strong! Don't let the pace dictate you. dictate your pace. Control it, control it and then... attack it!

DAVE_K

Thanks for that. I'll give it a go next time I go at it. I noticed alright last Saturday when I started 10 Km slow at 5 min/k......that the last two at 4.30 were easy enough to pull out of the bag. There is that buzz that seems to kick in around the 20 - 25 min mark where you're going "wooohoo I love this" that puts a spring in your step.........unfortunately this morning it didn't come

DAVE_K

Gym Yesterday

Nothing too hectic. Sunday afternoon pace. Trying out some new exercises I want to incorporate into my gym session.

5 circuits of
10 Pull-up/10 Bench Press/10 Squat/1 minute hanging knees to chest

5 circuits of
8 reps medicine ball plank roll-out with 4 second hold/10 reps dumbell squats on wobble board

Some other medicine ball stuff I don't know the name of!

This morning

Planned run but was nailed by the kids sneaking out the door at 7. Managed to get a 15 minute HIIT session on the bike done instead. I will try and get a run in this evening.

DAVE_K

Yesterdays run at the track went out the window. I got held up in work late. Went to the gym instead and did 40 minutes on the threadmill at varying speeds from 5.00 min/km to 4.27 min/km.

Went to the track this morning and had a really nice run. 10 km with a time of 48.10 which wasn't great time-wise but it did feel pretty controlled throughout. The aldi base layer and leggings really are the business - super snug.

DAVE_K

Last night
6 km run - nice and easy. 29 mins.
Weights:
3 * 10 Dips
3 * 10 Chin-ups
3 * 15 Press-ups
3 * 20 Bent Over Rows
3 * 15 Dumbell Curls
3 * 10 Dumbell Shoulder Press

This Morning
Weights
Circuit 1 - 5 times
Bench Step Ups with Barbell - 20 (10 either side)
Press Up with feet on Swiss Ball - 15
Dumbell Squats on Wobble Ball - 10

Circuit 2 - 4 times
Pull Up 10
Bench Press 10
Squat 10
1 min plank

DAVE_K

Saturday 25 October

Went to the gym and did a basic enough gym session with bench press, pull ups, core exercises and some ab work. Did 30 minutes on the threadmill taking it handy.

Sunday 26 October

Did a 5 K road race but made a total balls of it. Wasn't really motivated for it. Had spent most of Friday & Saturday tucking into big portions of ice-cream (I could swear I've put on the bones of 1/2 a stone since then). At the race then not many people turned up and we spent 30 mins at the starting line waiting to go (IN THE COLD!). By the time we started I wasn't even pushed about finishing it, and just plodded around the course finishing in 24 mins which was at best could be described as a poor show.

I can feel my motivation started to fade at the moment. You can say what you want but the weather is starting to be a real reason for not wanting to train outdoors.....it's not that it's stopping me, just that it's another reason to add to poor motivation ultimately resulting in me not getting out the door.
It's not training i'm shying from, i'm still up for that: do I want to train - HELL YES; do I want to brave the cold and the rain to do it (in the dark) - NOT SO SURE.

I might have to start using the gym more and the outdoors less until this spell lifts.

DAVE_K

Got my ass in gear again today and did 10 K at the track. It was a great morning for running. No rain, and with the right clothing no cold either. Kept it at 5 min/k for the first five and then around 4.45/4.40 for the second five. Finished in 48 mins.

DAVE_K

Things have been bad on the training front for the last 10 days. Got a chest infection and all exercise was off the cards. Well there's nothing that'll make you want to train as much as not being able to train. Was well enough yesterday to go back to the gym. Did a average enough session but couldn't really push myself cos everything I tried I ended up spluttering.

YESTERDAYS GYM (Nov 11)
Core Work with swiss ball
Pull Ups 5 * 6
Bench Press 5 * 6
Cable Pull Downs 5 * 10
Dips 5 * 10
Chin Ups 3 * 8
Wobble Ball Dumbell Squats 3 * 20

This morning I went to the track running.
Did 3600 warm up at easy enough pace
and 2 fast 1200s with a training partner. Gave him 40 secs lead and had to catch him by the end of the 1200 - loser got 20 press ups
Total 6000 metres. Had planned to do more but the chest is still not 100%.

MCOS

How long are you doing Triathlons DAVE K? How would you describe your competency in the 3 disciplines?

I like the sound of that 1200 catch him and loser does push ups... if I could only rope someone into that kind of fun!

DAVE_K

Not a lot of triathlon experience really MCOS TBH.

Did Carlingford Olympic with about 2 - 3 weeks bike training last year. Had been saying to myself for a long time that I'd fancy a go at a triathlon - had no bike nor money to buy one and someone gave me a tip on a horse at 6:1 in the galway races (i'd never bet before) - so I said feck it i'll stick 100 on and if I win i'll buy a bike and do Belmullet triathlon in 8 weeks - i won the cash and bought the bike - found out the next day that a mate was getting married the same day as the Belmullet triathlon and the only Olympic one left in the summer was Carlingford which was two weeks away.........i was very unsure whether to do it or not but said I'd give it a lash. On the day my only intention was to do it and not come last. I started the swim well wide of the pack but finished the 1500 in 23 mins well ahead of a lot of the pack - T1 took me about 4 mins and I didn't really give it a full 100% for the rest worried I was going to run out of steam. I finished in 2.25 which i was happy enough with....and was a long way off last!!!

By that stage in the season there was only a few sprint triathlons left (25.5 series) - i did two of those - the first I came second in (granted there was only about 50 people in it!) and finished in 1.06 - it was funny though I had no race strategy whatsoever - just did the swim as fast as I could, came out of that in the lead, then did the cycle as fast as I could and started the run in the lead, about a k into it my legs went "sod off we've had enough" and I slowed down completely, got passed and came in second. It was great craic though, i'd never given anything as much before and if there's one thing that'll keep you moving it's being in the lead and not wanting to lose that lead.

The second I came in around 12th/13th (out of about 200) and finished in about 1.12 - had a lousy swim for this - goggles kept filling up with water (that won't be happening again), and crashed the bike as well losing a few places. Crashing the bike was funny - i was going around a corner and the bike just went from under me......got a bit of road rash.....but at the time didn't give a SH!T - it was just 4uck 4uck 4uck get back on the bike and examine the injuries on the way up the road.

I reckon with the Olympics I could probably shave a minute off my swim, 10 off the bike and 4 to 5 off the run (ALL WITH HARD WORK) and do my transitions quicker bringing it down from 2.25 to somewhere around 2.10
- granted no two triathlons are the same but it's not a bad base to work off. I can't see myself making a decent placing in an olympic triathlon but I'll give placing well a good shot in the sprints for 2009.

I spent years doing a fair bit of surfing and spending my time driving around the country looking for surf (and a lot of the time getting none after a days driving) - with the running and triathlon I love the fact you can do it most of the time and it's not TOO weather dependent. Plus it's a good chance to pit yourself against others to gauge how you're doing.

My strongest discipline is swimming. I spent about 10 years of my youth competitive swimming and a lot of it swimming before school and after school. I've connaught medals and Irish medals for swimming. I no longer swim (seriously that is) but when you've done it that much as a kid it's easy enough to do the sort of swimming that's required in a triathlon. With a couple of weeks in the pool I find it easy enough to work up to 2500 to 3000 m continuous swimming.
Cycling is my weakest discipline but I reckon of the 3 (maybe I'm wrong) it's probably the easiest to shave minutes off your time with practise.

Anyway that's it

and yeah running after someone is a great way to keep the pace up in training - 20 press-ups after a 1200 done fast isn't easy - just as well the other guy was doing the press-ups this morning!!!!!

MCOS

Wow thanks for that response DAVE K. 2'10 is a savage time if you get it and you will place very well at Olympic distances if not winning them! Well done on your results so far. Unfortunately I didn't swim as a kid and so I'm a newbie to that part. I just cannot fathom how fast you guys swim :eek:. Size doesn't seem to be too important as both whippets and lumberjacks pass me out on my club swim sessions. You seem to have a great talent for the sport so it will be interesting to see what you can do giving it a proper lash! I'll never have the experience of leading out of a swim so Triathlons for me are going to be all about how many people I can catch (which is why I like the sound of your 1200m session;)). I've had a bike for about 2 months but its been shamefully sitting in a room while I trained for the DM. Can't wait to get out on it this weekend, it would be smashing if it didn't bucket down.

DAVE_K

Keep at the swimming though MCOS - the difference between a good swimmer and an average swimmer in a triathlon could be just a few minutes. With a good transition and a good cycle you'll be able to close that gap no problem, then with your running experience LEAVE THEM FOR DUST.

I'll be watching my back !!

and hopefully

NOT WATCHING YOURS!!

DAVE_K

Yesterday

AM
30 mins stationary bike

PM
Core Work Weights
Swiss Ball Stuff
5 * 8 Pull ups
5 * 8 Bench press
3 * 20 Wobble Ball Squats
5 * 20 Step Ups with Barbell
5 * 10 Dips
5 * 10 Military Press With Dumbells
3 * 10 Dumbell Flyes

This morning
5 K run (24 mins)

Fitness coming back a bit now after chest infection. Great to be feeling strong again after feeling so SH!T

DAVE_K

Friday 14th

Went to the gym in the evening. Wasn't a weights day and had ran that morning so did a skipping workout. Do these every now and then for a change. They're good for getting the heart rate up and always have me near puking.

3 mins skip
1 min burpees with a jump
3 mins skip
1 min clean and press
3 mins skip
1 min bench step ups (30 secs either side)
3 mins skip
1 min press-up with foot on medicine ball

Do the above circuit twice giving a total of 32 minutes. Throw in 5 - 10 double unders on the skipping every round and alternate the pace.

Saturday 15th

Down the track for some running
4 k @ 5 min/k
2 fast 1 k's - 1st one a 4.08, 2nd at 4.10

Probably about 2 mins rest between each.

Today should really be rest day which i'm going to translate into a surf. The conditions look good so I'll probably get a couple of hours in. It's a good workout on the shoulders and translates well enough into swimming fitness.

DAVE_K

Last night

Weights
Chin ups 5 * 8
Dumbell Press (light) 5 * 20
Seated Bicep Curls 5 * 10 (each side)
Dumbell Flyes 5 *10
Arnie Press (5 * 10)

20 mins HIIT on the exercise bike

DAVE_K

Last night

Went to the gym and did

Core Work on d swiss ball
3 * 20 Wobble Ball Dumbell Squats
5 * 8 Pull Ups (2 sets weighted with medicine ball between legs)
3 * 8 Bench Press
3 * 8 Incline Dumbell Press
5 * 10 Lat Pull Downs
5 * 8 Dips

Ab Circuit Workout - 3 sets no rest
15 Crunches
15 Side to Side Heel touches lying on back
15 Leg Raises
15 Cycle Crunches

This morning
Had a really nice run. Plotted a route around Castlebar town that takes in 3 hills and was taking me 12 - 13 minutes per lap. I was starting to worry about the effect running on a totally flat racing track was going to have on me when I met a hill in a 10 K. I did 3 laps and it took me 38.42 so i'd be thinking it must be somewhere around the 7 - 8 km mark. I'll map it later on walkjogrun.net. It's great to run around an interesting route again rather than laps of the track which are mentally so tough to keep going on. I'd be running on the road more but I live about 4 miles out in the country and the road outside my house is treacherous with barely room for 2 cars and some @sshole drivers who go way too fast and insist on overtaking etc with a solid white line the whole length of the road. The only way I could run it really and feel safe was during the summer at 6.30 in the morning when there was no one on it. Anyway I'm going to start doing 4 laps of the above course on a regular basis and keep the track for speed sessions. It's a great buzz having a nice run like this morning and running a nice route puts the enthusiasm back in the my running training - WOOHOO. On a scale on 1 to feeling very good - i'm feeling very ***king good!!

MCOS

Yep you are right I'm Knackered! Thanks

My local 7 mile loop is mostly on roads with no white line at all! When it rains the potholes beside the ditches fill up so you have to run in the middle of the road and then try to leap over them if a car passes. Tight bends too so in the dark you get the full beams in your face all the time!

DAVE_K

My local 7 mile loop is mostly on roads with no white line at all! When it rains the potholes beside the ditches fill up so you have to run in the middle of the road and then try to leap over them if a car passes. Tight bends too so in the dark you get the full beams in your face all the time!

sounds well gnarly!!!

DAVE_K

Running track this morning

2 km warm up slow
2400 m at 5 min/k pace
3 * fast 1 k's (4.15, 4.20, 4.25) with 2 minutes rest

Should really be doing more of the fast 1 k's. Chest still isn't the best. I'm coughing up loads of gack in the mornings and the coughing fits at the end of the 1 k's has me wretching.

DAVE_K

Went to the gym last night - not really a scheduled workout but I wanted out of the house for an hour.

Some stretching
Core Work on Swiss Ball
Bicep curls (3 * 10, 2 * 8)
Military Press with Dumbells (5 * 10)
Tricep Pushdowns (5 * 10)
Dumbells Flyes with 2 - 3 sec hold (5 * 10)
Chin-ups (3 * 10, 2 * 8)

DAVE_K

Gym Last night

Weights
Pull Ups 2 * 8, 3 * 6 with medicine ball wedged between the legs
Bench Press (2 * 8, 7, 6, 5)
Lat Pull Downs 5 * 10
Incline Dumbell Press (5 * 10)
Single Arms Rows with Bench superset with seated cable row (3 * 10)
Dips (3 * 10, 2 * 8 with medicine ball wedged)

Run this morning
4 laps of the town centre route - total time 51:18
Lovely run, the last lap was encruciating.........excruciatingly nice. I was totally banjoed after it and the hills on the last lap had me wanting to stop. There was a bit of rain but when you're in the swing of it you'd hardly notice it. Not sure if I should be getting more food into me before the run - I'm up at 6.00am and running at 7.00. Had a slice of toast around 6.30. After the run I was close to wretching but I think thats the cough on its way out.

DAVE_K

Chest infection got the better of me in the end and I lost a weeks training. A real pain in the ass as I was enjoying it and feeling my fitness increase. Upside is I didn't really put on any weight oveer the week so with a couple of days training again I should be back where i left off.
Went for a run last night - not sure how far but ran for about 50 minutes. Have me a new running partner for Mondays and Thursdays and with the guy I do my speed sessions with on Wed/Sat I should be running accompanied 3 days a week which will help battle any waning winter motivation no end.

MCOS

Cool! Back on the horse now for a solid winter training

DAVE_K

Down the track this morning for a few fast 1 k's.

Did 4 K to warm up - had planned on only doing 2 k warm up but my training partner was running a bit late as the roads were pretty icy around these parts this morning. It was well cold running too. Fingers were feeling it even through a set of gloves. When we'd warmed up we did 4 fast 1 k's....usual story - gave him 30 secs headstart and then catch up after that. Was fairly pleased with my times

4.00/4.06/4.00/4.10

I went at it a bit different today with a more controlled pace, keeping it even until the last 200 m where I built up speed for a good burst on the last 100 m. I'd been finding it hard before to find my pace and had come out too fast - about 600 m in having to slow down cos I was banjo-ed and then picking it up for a sprint on the last 200 m resulting in an overall slower time and being in worse condition after the K was done....resulting in a gradually worse time as the k's went on. I think if i can get the 1 k's up to 6 reps and keep them at the time i've done today I'll be making some progress.

DAVE_K

YESTERDAY

Did weights am and pm - have some life sh1t going on which is making me "mad as hell" so have been getting great satisfaction from doing weights

Weights - AM

Shoulders
Front Dumbell Raises - 5 * 10
Side Dumbell Raises - 5 * 10
Bent Over Dumbell Raises - 5 * 10
Military Press - 5 * 10

BicepsChin Ups 5 * 10 - pulled the chin-up bar off the door-way and landed on my arse - 7 in the morning and the wife comes running out to find out what the bang was and there i was on the floor moaning and holding the chin-up bar in my hands...
Negative concentration curls 3 * 10 each side
Alternating Dumbell curls with light enough weight 3 * 15
21s 3 * 10

Triceps
5 * 10 Dumbell Kickbacks

Weights PM

Back
Pull Ups 2 * 10, 3 * 8 with medicine ball between legs
Cable Pull Downs 5 * 10
Seated Cable Rows 5 * 10

Chest
Bench Press 3 * 8
Incline Dumbell Bench Press 5 * 10
Dips 2 * 10, 3 * 10 with Medicine ball between legs


Doing a lot of weights doesn't fit into my overall plan but whilst I'm enjoying it it's not a big problem. I've been getting plenty of sleep and eating well with plenty of protein in the diet.

TODAY

Went to the track at lunch time today and did 2 K slow to warm up followed by straight into 5 K at a good pace with a 1 k warm down. Did the first of the 5 K in about 4.15 and was in around 4.30 for the rest finishing at 23.05 for the 5 K which I was happy(ish) with......

I can't see myself getting up to much training wise over the weekend so should be well rested come Monday for a good long run

MCOS

What kind of program are you on?

DAVE_K

Did an hour and twenty minutes run last night with my training partner. I've not really done much running above the hour mark and found myself with aching calves near the end - my calves were all sure they should be back in the car and on the way home but instead here they were being pushed into running up a hill. It was good though and nice to push it a little bit extra than what I'm used to. I'm going to try and get a longer one in at least once a week now as I reckon it should help my 10 K time. My training partner is a better runner than me, she's light on her feet and doesn't seem to have any problem keeping the pace up, we did a few sprints up some hills last night and by the end I was trailing behind. It's good to feel pushed though.

MCOS - at the moment my program is loose enough in terms of organisation but generally i'm doing weights - 2 times per body part every week and 3 - 5 runs a week.
I generally leave the legs out of the weights as I find having tight legs after squats does nothing for my running.
So i do Chest\Back\Core in one session and Biceps\Triceps\Shoulders in another, mostly because I've what I need to do the B\T\S session at home and the other one in the gym.
On the running front I'm trying to do 1 - 2 speed sessions per week and 2 - 3 longer runs (up as far as 10 K)

I intended following a more triathlon based plan for the last few months but sh1ts come up in work (i work in a construction related industry) and I've got absolutely no cash (or have for the last 2 months) and can't even get the price of the swimming together, add to that I need some winter cycling gear which as you know costs cash too so for now I can't get the cycles in either. Upside/Downside (whichever way you look at it) is that we could be moving back to Dublin which might be a good opportunity to join a triathlon club as it does look like fun.

DAVE_K

Did an easy enough session on the track at lunch time - 6 K in about 30 mins.

Did 4 K on 5 mins/k and 2 more k with a 100 m sprint for 100 m of every 400 m. Had a couple of beers last night and I wasn't feeling too "in the spirit of things" today. I'm going to go to the gym tonight and make up the difference and then try and get a decent session in on the track tomorrow.
Have got a job in Dublin now starting after Xmas so my running time in Castlebar is coming to a close. I'm glad we've something sorted work wise but I'll miss my two new-found running partners as well as the other friendly faces I've met in the gym.

MCOS

Hey DAVE_K there will be plenty of time for cycling in the new year. Are you making a permanent move to Dublin? If so look up a club and that will get you back on track

DAVE_K

Last night went to the gym to do the Back/Chest/Abs workout

Did usual swiss ball and wobble ball stuff. Then a 5 minutes abs workout from a BJJ class I used to go to.
Onto my favourite exercise - wide grip pulls ups 2 * 6 (with medicine ball between the legs) and 3 * 8 unweighted
Incline Dumbell Bench Press 5 * 10
Lat Pull Downs - 5 * 10
Dips - 5 * 10
Seated Cable Rows 5 * 10

This morning then it was Arms and Shoulders at home

Stuck back up the chin-up bar and did 5 * 8 chins
Front Dumbell Raises 5 * 12
Alternating Dumbell Bicep Curls 5 * 15
Side Dumbell Raises 5 * 10
Tricep Kickbacks 5 * 12
Bent Over Dumbell Raises 5 * 10

Military Presses With The Dumbells Loaded up 5 * To Failure (which was from 10 - 8 reps)......interesting addition this morning was my son counting the reps for this one and going "c'moan another one"......i might have to teach him a few bad words to address me by - that's always a winner to get me going. Kids can be great for weight training though - they're ever increasing in weight so there's no need to keep buying more disks, just keep feeding them.....press ups with two kids on your back is comparable to benching and when I find myself away from a facilities for any amount of time this usually keeps the chest in shape. I'll be looking towards dips and chin ups in the future with one of them hanging on.

MCOS - yep we're looking at moving back to Dublin lock, stock and barrel long term. We've been down in Castlebar two years now and the place I work for is going to the wall. With the current economic climate there's no option but to head back to Dublin - plus i have a job there to go to. A bit of a pain in the ass - life down here is great, you can leave for work at 8.55 to be there for 9.00. I have to look on the bright side though and look to the advantages of living in Dublin which will hopefully be better access to facilities, a tri-club, maybe a few extra road races, although I have to say I don't like the look of the crowds at any of the Dublin runs - how does anyone get a PB at one of these - looks like you'd have to elbow your way through it.

But yep I'll be looking towards joining a good club if I can. I've a fair bit of flexibility where I can live (jobs right in the middle of town), so after finding a school for the kids, access to facilities will be a major factor where we choose to live.