Ultra marathon down ...just Half Ironman and Sub 3 Marathon to go

Abhainn

I didn’t think I’d be starting another log on here but during my lunchtime run today, I somehow thought it would be a good idea. Hopefully I can maintain it

My goals at the start of the 2009 was at the title suggests. The Ultra marathon in Connemara went well and I got under my initial goal of sub 5:15, and on the day thought maybe I could have squeezed another couple of mins from the finish time of 4:52. Next years target maybe?

So I’ve been ticking nicely over since, getting in a 5-mile race, a duathlon and the Tri Athy Olympic. Training wise I’ve had to play catch up for the tri season. Got back on the bike in early April and then the swims started in early May.
Family life has been hectic and I am now a very proud Dad of a son of 5 weeks.
(Some how he has attracted a chinese name “Yung Sun” from us.) His big sister of 3 is very enthusiastic who says she will be a Princess when she grows up.

The only way I can fit in training sessions these days is either very early or at lunchtime. Evenings are manic and I can honesty say I have not got more than 4hrs-quality sleep at a time in weeks. But hoping it will improve.
So yes next main event is Eireman half Ironman in August. After that I’m hoping to give the sub 3 a go at the Dublin marathon. But preparations for that will be rather challenging as family holiday and work commitments occur during September.
Anyway here goes. Each week I will log previous week’s experiences. Advise greatly appreciated. Hoping you will enjoy.

asimonov

good luck abhainn, i really enjoyed the last log.

Abhainn

Week ending 14th June

Mon – AM 2k swim in 43:16.
Since start of May and 10 previous swim sessions to now I have been concentrating on stamina swim work.
I was hoping to get 2.5k in under 50mins before I would concentrate on swim interval work, the time is disappointing so I have not really improved in those 5 weeks. Though long run and bike at weekend may be a factor.
Also my weight has dropped by over 6kg since last years swims so I have possibly lost a bit of muscle on the upper body.

Tues – Track interval work. 10 x 500 with easy 500 in between and 1k warm up / cool down.
I was really tired today and didn’t know how this session would go. But conditions good and managed all 10 in range 1:39 – 1:35 with average dead on 1:37. Slowest one was no. 1.

Wed – 6 miles easy in 43:33. HR Avg. 134. Fairly relaxed run after yesterdays' interval session.

Thurs - 05:30am bike ride of just short 51k in 1:36. HR 133
Decided to try this out and see what early morning bike would be like. Took a while to get warmed up. But happy enough with this as there are few flat roads in Wicklow.
Frid - AM 2k swim in 42:37. Decided I will commence some swim interval work next week.

Sat – 6:30 am. 14 miles at 7:07 pace in 1:39. HR 140. Took me 3.5 miles in before I was comfortable. Early run as very busy today with having to work on Sat morning which rarely happens, then returning to dig holes for decking foundation in garden all before the OH went off to Take That!

Sun - Enforced rest day. Long bike ride had to be postponed. Probably needed a rest day anyway.

Abhainn

asimonov wrote: »

good luck abhainn, i really enjoyed the last log.

Thanks asimonov. I hope you enjoy this also, fingers crossed

MCOS

Nice one Abhainn... I'll watch with interest:D I reckon you will do well with the 1/2IM as your running is so strong and you have the solid running base to back you up! Best of luck with this. It rings so many chords with me

-having to train in the mornings
-wondering where upperbody strength is gone?!
-50km bike at 0530 (did just that this morning myself!)

On the upper body one. I did one gym session of upper body a week during the winter and spring but now that I am doing no gym work, I have 2*10kg dumbells at home and I simply do this 3 nights a week

30 standing shoulder presses
30 bicep curls
30 standing ab holds on exhale (flex and hold 3 seconds each)
30 standing oblique twists raising arms as high and wide as possible on each rep
30 push ups
I'll add a 90 second plank next week and more core exercises if I have time

It takes less than 10 mins but you feel pumped afterwards (I do them quick and take 10 secs rest) and I'm noticing the difference after 3 weeks of this. I'll mix it up a bit when it gets boring. Throw chin ups into that somehow and you won't need to worry about losing upper body muscle! Google 'Tabata Intervals' for ideas on short sharp effective upper body stuff you can do at home if needed

I will be switching to 1/2IM mode after Kilkee myself.

It will be some year for you
Ultra
1/2IM
Sub 3
New Baby

You don't half challenge yourself, I knew you were one to watch

RacoonQueen

Only a half Ironman? you wus.

Sosa

Abhainn wrote: »

I didn’t think I’d be starting another log on here but during my lunchtime run today, I somehow thought it would be a good idea. Hopefully I can maintain it

My goals at the start of the 2009 was at the title suggests. The Ultra marathon in Connemara went well and I got under my initial goal of sub 5:15, and on the day thought maybe I could have squeezed another couple of mins from the finish time of 4:52. Next years target maybe?

So I’ve been ticking nicely over since, getting in a 5-mile race, a duathlon and the Tri Athy Olympic. Training wise I’ve had to play catch up for the tri season. Got back on the bike in early April and then the swims started in early May.
Family life has been hectic and I am now a very proud Dad of a son of 5 weeks.
(Some how he has attracted a chinese name “Yung Sun” from us.) His big sister of 3 is very enthusiastic who says she will be a Princess when she grows up.

The only way I can fit in training sessions these days is either very early or at lunchtime. Evenings are manic and I can honesty say I have not got more than 4hrs-quality sleep at a time in weeks. But hoping it will improve.
So yes next main event is Eireman half Ironman in August. After that I’m hoping to give the sub 3 a go at the Dublin marathon. But preparations for that will be rather challenging as family holiday and work commitments occur during September.
Anyway here goes. Each week I will log previous week’s experiences. Advise greatly appreciated. Hoping you will enjoy.

I was wondering how long it would take to get going again....i am sure you will achieve whatever you set out for yourself.
Congrats on the new arrival and look forward to reading your new log.

Racing Flat

Good on ya. I like the logs with a paricular target (or 2). All the best with it. I'll be cheering on at the 25mile mark in Dublin - so you'd better be through there in 2.50!!!

Slogger Jogger

Looking forward to keeping up to speed with your progress Abhainn. I don't envy your early morning training starts. Best of luck.

Abhainn

MCOS wrote: »

On the upper body one. I did one gym session of upper body a week during the winter and spring but now that I am doing no gym work, I have 2*10kg dumbells at home and I simply do this 3 nights a week

30 standing shoulder presses
30 bicep curls
30 standing ab holds on exhale (flex and hold 3 seconds each)
30 standing oblique twists raising arms as high and wide as possible on each rep
30 push ups
I'll add a 90 second plank next week and more core exercises if I have time

It takes less than 10 mins but you feel pumped afterwards (I do them quick and take 10 secs rest) and I'm noticing the difference after 3 weeks of this. I'll mix it up a bit when it gets boring. Throw chin ups into that somehow and you won't need to worry about losing upper body muscle! Google 'Tabata Intervals' for ideas on short sharp effective upper body stuff you can do at home if needed

You don't half challenge yourself, I knew you were one to watch

Thanks MCOS I think I can get my hands on some dumbells so I appreciate that.
On the challenge point, I am improving all the time. I fear that if I don't set myself challenging targets l will fall short and thus not improve.
Buts that the way I enjoy this stuff.

Good luck in Kilkee dude.

Magnet

Dumbells are so last yr, its all about the kettle bells this yr!!

Welcome back and good luck wit the sub 3, You`re well able to do it.
oh and Congrats on MiniMe!!

Abhainn

Magnet wrote: »

oh and Congrats on MiniMe!!

LOL

SUNGOD

great to see you starting a new log and congratulations on the new arrival.
new baby,half iron man and a sub 3 attempt and your talking about breaking your ultra PB!!!!!!
you might have to lobby the dail to bring in a 30 hour day

Abhainn

Week ending 21st June

Mon – AM pool 2k swim total.
Swim intervals. 250m warm up then 15 x 100’s average 1:54 with rest 40 –45s between. Cool down 250m

Lunch: Run 6 miles at 07:17 pace. HR 138. Felt tired before but run went well and bounced fairly well along.

Tues – PM Track interval work. 8 x 800 with easy 400 in between. 800m warm up and cool down.
Goal was to complete all sub 2:50. Range 2:42-2:46. Average 2:44. Quickest no.7.
Was real satisfied with this session.

Wed – Lunch. 6 miles easy at 07:15 pace. HR Avg. 135. Fairly relaxed run after yesterdays' interval session.
PM – OW swim of at least 1500m though ensure of exact distance in 34:30. HR 132. This was an enjoyable swim in fairly calm waters.

Thurs - Rest

Fri - 05:30am bike ride of just short 51k in 1:41. HR 134
This was not a very enjoyable bike ride. Legs asleep / ache for ages (30 mins). Riding into northwest breeze on outward leg and also against me on way home!

Sat – 14 miles at 7:06 pace. HR 144. Took me a few miles to get into it but satisfactory run all the same.

Sun – 60k bike ride in 1:56.
Was hoping to get longer ride in but happy with this in the end. Legs aching after yesterdays run until 15k in then felt better. Got soaked as heavy enough rain for 30 mins. Wearing just base layer and no rain guards on bike.
Last 20k was strong.

Happy I squeezed in the 8 sessions last week and also quality of all. Would have been better if 1st bike was earlier in week but could not fit it in.
This week will be a moderate one as need to be relatively fresh for half marathon in Clontarf on Sunday and would like to do well in that.

MCOS

Solid week Abhainn, excellent track reps and that 5.30 am bike needs serious discipline that will of course stand to you on race day

Abhainn

MCOS wrote: »

Solid week Abhainn, excellent track reps and that 5.30 am bike needs serious discipline that will of course stand to you on race day

Yes satisfactory week. Was thinking of getting in another OW swim on Sun but the OH may have gone mad.

Abhainn

Week ending 28th June

Mon – AM pool 2k swim total.
Tired this morning and didn't know how much of these swim intervals I could manage.
250m warm up, then 15 x 100’s with 40-45s rest between. Average 1:52. Cool down 250m.

Lunch: Run 6 miles at 07:16 pace. HR 138. Still a bit tired but run went ok even though it was warm and humid.

Tues – Rest.

Wed – Lunch:
Intended 7.1 mile with 4 miles at 06:15 (Half marathon pace). 1st mile at 07:25. Got to 2.5 miles into tempo bit and right glute steadily became very sore. For the first time ever in a session had to stop.
Got back into a jog and completely did last two miles. Temp miles in 06:13,06:10. 06:12
Total 6 miles.

Evening– OW swim of approx. 1800m in 39:45. This was an enjoyable swim in calm unclear waters.

Thurs
Evening: Brick session. 50k bike followed by 5k run.
Right then left glute got very sore at 2k and stayed around till 10k. Did try and stretch ten out while on the bike but it was very uncomfortable. Finally got going right at about 15k and felt great after that
4k from home picked up slowish puncture on back tyre but managed to get home (nearly on top of handle bars). Bike in just over 1:30. HR 137
Off the bike and completed the 5k run in 19:45. This was a good brick session considering bad start and finish on the bike.

Fri- Rest

Sat – 4.4 miles with some strides at 7:21 pace. HR 141.

Sun – Half Marathon at Clontarf.
Finished in 1:23:12 - PB (A bit disappointing though) HR 168, 5th position (I think).

Race report to follow

Krusty_Clown

Well done on the 5th place. What time were you hoping for? Everyone's times seemed to be off, due to the heat. How did you find the sand?

Woddle

Abhainn wrote: »

Sun – Half Marathon at Clontarf.
Finished in 1:23:12 - PB (A bit disappointing though) HR 168, 5th position (I think).

You don't surprise me anymore, I now expect these kind of results . Well done

Abhainn

Krusty_Clown wrote: »

Well done on the 5th place. What time were you hoping for? Everyone's times seemed to be off, due to the heat. How did you find the sand?

Hi KC. I was hoping for sub 1:22. Heat didn't really affect me. The main run along the beach was ok though the 100m or so of soft sand at the entrance and exit to the hard stuff wasn't easy.

Did you do it yourself?

Abhainn

Race Report: Contarf Half Marathon

Finished in 1:23:12. HR 168, 5th position (I think).
I was a bit disappointed by my time. I had set myself a PB target of sub 1:22.
I did that by exactly a minute. I over took 2 runners in the last 5k so I suppose not a bad day at all.
Record now is 7th Half, 7th PB

I started well and settled down on my own in about 8th position some 50 yards behind the leading group of 6 or so.
Shortly after 2 of those these guys seemed to take a short cut and ran along the road instead of the prom but that didn’t really bother me. I felt I would be overtaking them any way later.
The leader from Raheny went out from the start on his own.
My target splits for each k was 3:50 – 3:55. At 5k marker which was on the beach split was 19:00 dead. Splits to then were 3:45,3:52, 3:38,3:48 & 3:58. I was a little ahead of schedule then but I knew I’d need a few seconds in the bag because of the terrain.
The sea fog was fairly dense now and it was difficult to see more than 50 yards ahead. Finally we emerged to good roads again and felt strong on the prom to the turn point. The km markers after 5k were all over the shop but I passed the 10k marker (which was wrong way round) in 38:37. I knew I lost some seconds on the loose sand so I wasn’t too bothered.
Just before the turn I overtook over the guy immediately ahead. Next target were the two runners in front of me. The gap between us was fairly constant now for 7k or so.
I overtook one of these just as we entered the beach for the second time. The sea fog was really bad now.
Visibility was worse than on the way out. I followed just behind the guy I was told was in 5th position. Before I knew it we were nearly running in the sea! Finally I copt on and moved closer to the dunes so I assumed I put at least 100 -200m onto my race distance. I was continuing to keep my pace steady but hadn’t passed a km marker in a while and caught up to the guy ahead as we emerged from the beach.
We ran together for a while not talking but just kinda sussing out each other. The k markers seemed to be more accurate now and 17k, 18 & 19k were done in 3:49, 3:53, 3:43 respectively. My partner then decided to take the grass route (which seemed shorter) while I remained on the path. I injected some pace and second last k was done in 3:27 as I moved aheadl. I was all on my own for the last 1.1k which seemed so long.
I was greeted by my little girl as I crossed over the line – she having a great time spraying water all over me.

Met boards runner Magnet as she crossed the line (her second race in two days:eek:). She did well but was not too impressed by my bike tan lines:( .

Magnet

Nice to meet you properly!!
Well done again - Thought yday you said 1.33 so I`m glad it was way faster at 1.23.11
My OH took photos at the finishline of the runners coming in...
PM me your email and ill send you one of no.88 (two fat ladies !?!)smiling away at the finishline...
Sub 3 no bother to ya.

asimonov

Good run Abhainn and congrats on the PB. It seems like the conditions or course weren't ideal for optimal times. On the bright side, i'd reckon 8 Half Marathons and 8 PB's is a banker.

MCOS

Barring some unexpected catastrophe you are going to not just do sub 3 but cruise to it. Well done on your race, 1'23 is bang on schedule. Perhaps the thursday's good brick was the difference between 1'23 and 1'22...?

Abhainn

MCOS wrote: »

Barring some unexpected catastrophe you are going to not just do sub 3 but cruise to it. Well done on your race, 1'23 is bang on schedule. Perhaps the thursday's good brick was the difference between 1'23 and 1'22...?

I think if I hadn't kinda lost my way in the sea fog was the difference:rolleyes:

wizwill

Abhainn, you gave me some tips on newry half course a while back, it was all spot on, ,thanks for that.

Good running at the weekend, super time, cant say i would be too happy about an undefined running line though, "short cuts etc" i think it would play on my mind.

The course was a little too flat for me (i didnt run it), I am a newly converted fan of undulating courses, i think the mix of muscle usuage on an undulating courses is much easier than pancake flat courses such as the multimarathon half. I took 5 mins off my HM time from Newry (flat course) in Lisburn (a fair undulating course) with only a couple of weeks between the two (1.30 to 1.25). Maybe this is something to consider in your performance at the weekend.

Take the heat (even if you didnt feel it, it will have affected you somewhat), the sand (it does slow you up) and the unclear route, I would give you a solid two minutes off that time. 1.23 is a smashing time all the same. Best of luck with your future endevours.

Abhainn

wizwill wrote: »

Abhainn, you gave me some tips on newry half course a while back, it was all spot on, ,thanks for that.

Good running at the weekend, super time, cant say i would be too happy about an undefined running line though, "short cuts etc" i think it would play on my mind.

The course was a little too flat for me (i didnt run it), I am a newly converted fan of undulating courses, i think the mix of muscle usuage on an undulating courses is much easier than pancake flat courses such as the multimarathon half. I took 5 mins off my HM time from Newry (flat course) in Lisburn (a fair undulating course) with only a couple of weeks between the two (1.30 to 1.25). Maybe this is something to consider in your performance at the weekend.

Take the heat (even if you didnt feel it, it will have affected you somewhat), the sand (it does slow you up) and the unclear route, I would give you a solid two minutes off that time. 1.23 is a smashing time all the same. Best of luck with your future endevours.

Firstly wizwill well done on your time in Lisburn. That 5 mins improvement is certainly impressive and no doubt you will be improving on that again.
I agree with most of your points made.
Even though the weather conditions were a bit on the warm side it does have the effect of raising your HR (in order to pump extra blood to cool you down ) and also the dehydrating factor.

Yes I also personally enjoy some hills rather than complete flatness. That's why I can;t wait for Dublin Marathon again.

Abhainn

Week ending 5th July

Mon – Rest.

Tuesday
Lunch - Run 6 miles at 07:11 pace. HR 139. Enjoyable run after Sunday’s efforts.
Legs not to bad, glutes still a little tender.
Evening - OW swim of approx. 1800m in 41:35. Swim ok though seemed to be a bit of a current and swim off course a few times.

Wed
Rose 5am. Looked out window. Down pour, called off bike ride, back to bed.
Lunch - Run 7.1 miles at 07:12 pace. HR 137. Nice run.

Thurs
Rose 5am. Looked out window. Raining again, called off bike ride again, back to bed.
Evening - OW swim of approx. 1800m in 37:06. Arms ached for a bit for some odd reason. Tide in, calm waters and pong off water not nice.

Fri-
7AM. Bike ride of 57.3k in 1:53. Beautiful morning. I thought Id never get back on bike this week. Anyway at 10k got puncture (4th in 17 bike rides) half way up 3k climb, really annoying. Took in half of Beast of the East course, well the easy half but satisfied at session.

Sat
6:30am. Run 16 miles at 07:17 pace. HR 138. Sligo OX mountain and valley run. The first 3 miles were not very pleasing as mostly uphill. Then ok till about 10 miles and legs started to ache and body sore (maybe half marathon efforts last Sunday?). But got home and very happy that HR was low and max was 149.

Then spent 4 hours putting out turf!

Sun – Rest
Hamstrings killing me due to work in bog!

Disappointed a only getting in one bike ride this week, due to poor weather.
I’m getting a bit anxious each time I go out on the bike now due to the puncture issue. I’m ensuring that tyres are inflated sufficiently, hopefully it’s just bad luck.

Next Sat sees me in the Salmon Run Sprint Triathlon in Ballina

kennyb3

Abhainn wrote: »

I’m getting a bit anxious each time I go out on the bike now due to the puncture issue. I’m ensuring that tyres are inflated sufficiently, hopefully it’s just bad luck.

what tyres are you using on your bike? maybe use a lower quality more puncture resistant brand for training and then switch to racing tyres on the day.

look on the bright side - if you get a puncture in the race you ll be super quick fixing it. i ve done about 600km on my bike so far and not had a puncture yet (touching wood).

MCOS

Hey Abhainn how are you finding those early morning session? Is the little one sleeping through the night and helping her daddy out?! Are you doing the sessions unfuelled? Good run there Sat morning.

Agree with kennyb3. It was a while before i got a puncture but then I got about 4 in 2 weeks. It was frustrating indeed. The puncture resistant tyres are little more expensive but worth it especially if you cycle over a manky road regularly. After going though tubes like they were free for a while I inflated the tire to max psi and examined every bit of it. I found a little bit of the tube had squeezed out of a tiny hole to form a little bubble on the tire. I got a new tire but kept the old one to repair it and use on the turbo trainer I'm putting on my xmas wishlist. Also, do you check the tire pressure regularly as softer tires are more prone

Good work on the swimming too, is the 1.8k straight through? Thats nearly the 1/2IM swim right there!

Abhainn

MCOS wrote: »

Hey Abhainn how are you finding those early morning session? Is the little one sleeping through the night and helping her daddy out?! Are you doing the sessions unfuelled? Good run there Sat morning.

Also, do you check the tire pressure regularly as softer tires are more prone

Good work on the swimming too, is the 1.8k straight through? Thats nearly the 1/2IM swim right there!

Hi MCOS I usually eat a small breakfast before I head out. One weetabix and one piece of toast with jam to load up the liver with some fuel. I couldn't do those sessions unfuelled.

Little lad is good in the night. Hes up about 4-4:30 for his own fuel and down again in 30mins. We take turns and I usually feed him on the morning of a rest day or easy day.

Always pump tyres before I head out. Considering fitting tyre liners between the tube and tyre. Even though I have replaced a few tubes now Im fairly shxte at it and not the quickest.

The swim is 3 laps around Wicklow harbour. I can't see it been less than 1700m or much longer than 1800 so happy enough for now at that.

Abhainn

Week ending 12th July

With the family in Sligo until I joined them on Friday again it was an opportunity to get some quality sleep and good sessions in for first half of the week anyway.
Well I could have rested more but didn’t, sessions went ok but as we have a bloody big garden so I spent a good bit of time there into the late evenings killing myself.

Mon – AM pool 2k swim total.
Stuck to the bed when alarm went off. Hate Monday’s. Always wrecked.
Warm up of 250 really tired didn't think I could do any more Then 15x 100 with 40sec rest. Cool down of 250m. Average 1:54's. Crap really.

Evening: 60k bike ride in 1:53.HR 135. Glutes ok. Good ride and major hills felt ok. Feel a lot fresher this evening.

Tues – Lunch.
Run 7.1 miles in 47:11.
Was intending 4 mile tempo at 06:15 pace but decided to opt for a MP session instead. Ended up been quicker than that so 6.1 miles at MP of 6:40-6:45. Actual was 06:34 and HR 152. Good session

Wed - Evening
Brick session. 54.9k bike followed by 5k run. Bike 1:39, Run 19:40
Legs ached a bit at start of bike so decided to do easy brick. That changed as I went through 20k. Speeded up a bit and really got going on way home. Last 25k in 40:30. Had the benefit of a light to moderate tail wind though.
Run felt controlled and easy. Glutes fine. A bit worried that I still might have overdone it for Sat though.

Thurs Evening–
OW swim of approx. 1800m in 40:30.

Fri- Rest

Sat – Salmon Run Sprint Tri in Ballina. Completed in 1:09:36. 25th position overall and 5th place in the run which was way slower than I predicted.
Happy with placing but not with overall time. Definitely should have taken it easier on Wed session. Silly me.
Race report to follow

Sun – am
Easy 4 mile beach and sea run in around 29min. Lovely and best way to work off those pints from late night before.

Seres

serious training there , well done in ballina sprint , glad to c you got a place , was at it myself , really enjoyed it and weather held out well , sure it was just a bit of training for you though !
look forward to the race report

MCOS

Good week there capped off with a great result in Ballina. Well done! There is look of a serious age grouper about you if you wanted

Abhainn

Salmon Run Sprint Tri Race Report.

Completed in 1:09:36. Position 25th.

In 2008 this was my first ever triathlon
After finishing 54th last year in 1:11:40 I wanted to improve on both position and time. I thought that if conditions were favourable a 1:07 should be within my reach.
It seems to be extremely popular and in its 4th year sold out on line in less than 20mins!

Thankfully weather held out well apart from a moderate south breeze which we would face on the outward bike section.
Transition was busy at 7:45 and got set up half way down. As I am originally from close to Ballina I know a few around and so atmosphere was good and relaxed.
Sun came out for a while on way to swim start. There are 2 waves this year so I’m off in no. 1. at 9:10
Swim was non-eventful and found it ok in good open water. Surprised when I exited my watch said 11:20, one minute slower than year. It seems the current was bit slower than 2008, as times appear more than 2 mins off.
T1 in 1:13 went fine and off on the bike I go. As I mentioned the outward 10k was against the breeze and it while no real hills there is a gradual rise to the turnaround point in Bonnyconlon. I overtake more than been overtaken but legs tell me early on that I should have definitely taken it easier on Tues and the Wed sessions. I finish bike in 36:43, a couple of mins slower than I had hoped.
T2 in 00:56, which was acceptable I suppose and I storm off on the run.
Plan was to overtake 10 (no real reasoning behind that) on the run and complete it in the inside 18:30 or so. The run course can’t be considered fast and it takes in some woodland land and trails. The first km is done in 3:45 as I overtook 6 runners but then the next 2 are slower through the woodland and I just overtake 2 more. I can’t seem to up the pace and legs ache which surprises me. The last 2 km are on road and I see 2 runners perhaps 100m ahead. They remain ahead as I finally find another gear and last km is done in around 03:35. Run time 19:23

So all in all I’m fairly satisfied. I would have taken that 25th position and run placing before the start. I suppose I’m just hard to please.
Well done to the Liquid Motion club. A very well organised event and food afterwards was top notch.

Roll on Beast of the East Tri on Sunday week. Some lessons learnt on Sat and I will ensure I am more rested before that torture that will come upon me then.

MCOS

Well done Abhainn, nice report. I guess that you are at that level of fitness where improvement don't come in chunks but a minute and a few seconds here and there. Yet in what seems like worse conditions you improved significantly on last year. Considering you only switched to Tri focus late March IIRC it shows how much you have moved on from 12 months ago.

Seres

great race , over 100% better position wise on last year , think it was going to be hard to estimate target finishing time for this race with the effects of the tide/current on swims times and the fact that the race was run at a much early time this year , great run , i think the run is the hardest part of that course ?

ladytri

well done on the Salmon Run Abhainn, that's a fantastic time! Great base for Beast of the East...although that sounds like a terrifying course,eek!
Is the half IM your next race after that?

Abhainn

Is the half IM your next race after that?

Thanks ladytri yes Eireman half is next after BOTE. No races in between those.
I need to get in more long distance bike work in the 4 weeks leading up to that.
I also need to start getting in a long run or two in (17 miles + ) in prep for Dublin marathon in that period also.

Abhainn

Seres wrote: »

great race , over 100% better position wise on last year , think it was going to be hard to estimate target finishing time for this race with the effects of the tide/current on swims times and the fact that the race was run at a much early time this year , great run , i think the run is the hardest part of that course ?

It's a fast sprint race alright, not as fast as Tri Athy though. Yes agree run would be the toughest section.

Abhainn

Week ending 19th July

Mon -
Lunch. Run 6 miles at 07:11 pace in the rain and felt real good.
HR avg 131. Max HR was low also.

Tues-
Lunch – 8.1 miles in 53:52.
Comprised of 4 x 1 mile interval with 1 mile a bit easier between. Happy enough with 06:00, 05:46, 05:53: 05:49
HR avg 151.

Wed
Early am. Bike ride of 55k in 1:44:30. HR 128. 31.5kph
Legs felt tired after yesterday run intervals so no Fat Joe records (previous nickname) would be broken. Just went out to cover distance in 30kph average. Lovely morning for a bike ride
Evening - OW swim of approx. 1800m in 41:30. Conditions ok but seemed to slow up a bit on 3rd circuit

Thurs
Rest.

Fri-
AM. Had to cancel swim pool interval session. We were up with kids all night. Wrecked.
Lunch. Run 6 miles at 07:09 pace. HR avg 132.
Second very efficient run of the week in fairly wet and breezy conditions.

Sat -
Bike ride 82.5k in 3:01. HR 133. 27.4kph
Needed to get in a long bike ride soon in preparation for HIM. So decided to incorporate the Beast of the East bike course in this. I wasn’t really looking forward to it. Just getting around it would be satisfactory.
Loads of hills and the drag from Ashford to Roundwood at the start is a slog. Some of the roads surfaces were “cat melodion ” (Sligo saying). But managed it ok and felt fine at finish. Looking forward to next long bike ride as it will be much flatter.

Sun –
Long run of 17 miles in 2:02. (07:10 pace). HR avg 139.
Long runs for DM could be a bit hit and miss in September, so this is first official long run for that.
Legs ok after yesterday's long bike though were starting to ache 2 miles from finish. Pace a bit on the fast side but HR was fine.

Overall happy with weeks efforts but disappointed that I didn’t get that swim interval session in which I needed.
This week will be easier as the Beast looms on Sun.

MCOS

Best of luck in the BotE Abhainn. It will be a tough one! I chose Carna over the Beast thinking it would be much easier... how wrong was I!

Abhainn

Week ending 26th July

Monday: Rest.

Tuesday:
Lunch - 6 miles at 07:13 pace. HR 135. Easy enough run. Right foot, left side aching since long run on Sunday. But it was not terribly bad.
Evening - OW swim of approx. 1800m in 36.20. Felt strong in this session, strokes felt good.

Wednesday:
AM pool intervals. 2k swim total.
15 x 100 with 40sec rest. First 10 felt good in 1:49 average then last 5 tiring probably from last night.
250m warm up and cool down.
Lunch – 7.1 miles at 07:13 pace. HR 138 Felt tired after pool this morning and OW swim last night. Was just happy to finish it.

Thursday:
AM bike of 55k in 1:46. HR 125. Average 31kph.
It is noticeable now that mornings are coming in and sunrise is not till 5:27am. Nice morning though.
Legs tired so did not push too hard.


Friday – Rest

Saturday –
AM.
4.4 miles to 07:23 pace just to get them ready for Beast of the East on Sunday. Was going to go for short spin but this had to do as spent next 10hrs building decking in garden. My back did not feel fantastic when finished!

Abhainn

Beast of the East race report.


I remember the first staging of BOTE in 2008 been very tough. I had a hard time in the swim then.
It was combination of difficult swimming conditions and wearing a diving shortie suit (which has no buoyancy) all of which I wish to forget.
I set myself a target of sub 2:45 for Sundays race.

The morning of the 2009 event was terrible. The clearance of the rain according to the met eireann rainfall radar seemed to linger longer than expected over the Wicklow area.
Suddenly at 8:10 am rain stopped and 15 mins later it was clear sky. Headed to transition and was greeted by many annoying midges. Conditions in Lough Dan looked favourable.
Got set up. Decided to attach bike shoes to pedals as there was a long wet and muddy run from transition to bike mount point some 300m away, though I wasn’t sure of this.
Swim:
Into water, Jesus it was cold. Off I go in wave one. Swallowed a huge mouthful of the bog water early in and nearly got sick. It was the usual elbow, kicks and stuff but settled in. Swimming in the lake was not as easy as the sea. It seemed dead and heavy. I did not push swim hard as I knew what was ahead on the bike and run. I had set myself a target of sub 35mins.
A couple of 100 m from finish some muppet from wave 2 caught up and nearly swiped the goggles from my head. Had to stop twice before there were fixed correctly. Lost time there.
Exited water 37:25 on my watch and the clock (though results have me a minute later for some reason).
If it were an exam I would have given myself a D, me been from the old school. Loads of scope for improvement, though as I said I didn’t push hard. I was a bit worried I was way back in the pack.
T1:
Not great. Even though I did check before hand I ran down one lane over from my bike. But that sorted I see loads heading off on their bike running with shoes on. So me thinking they have made right decision I decide to unclip mine from pedals and put them on also. More time lost. T1 time 2:37.
Bike: Parts of the 300m to bike mount were muddy and a lot of surface water on the grass. Got on bike ok. The first assent went fine and over took quite a few. Took a gel at 5k as we raced into the wind. It was same sanario to bike finish. My back was aching though due to Saturdays decking efforts and I had to stretch regularly.
Overtook many on hills & climbs to be overtaken by a few on more level parts. Took an energy bar at 22k as the real tough stuff ahead. I really enjoyed climb from Laragh; as quite a few that were ahead of me were now struggling.
Was aiming to finish bike section in sub 1:20. I came in 1:18:30 so happy enough.
T2: Again ran down one lane over from mine. But lost little time there. I decided to put on socks for run and I got some bad blisters and cuts from previous tri in Ballina. I think I ran long way round to the run timing mat, which wasn’t too clever. T2 time 2:33.
Run: Settled in well. The first 3 k are all up hill, the worst section from 1k to beyond 2k, but I built up pace gradually and I didn’t struggle.
I set myself target to overtake between 10-20. It went better than this. There were some big gaps between the runners but in the end I overtook 38. Now not all these were all places gained however as some of these were from wave 2 so I sort of un-lapped myself.
My target of 43mins was easily beaten and run time was 40:11 (11th in run overall, and 5mins quicker than last year) for this tough 10k. Really pleased with that as it shows run form is good.
Finish time: 2:41:46 (my watch) and satisfied.
Looking back on my HR average (150) it would seem I could have put more effort in. Me thinks that could be directed at the swim.

Finally the standard was high, and I think BOTE could be as popular as HOTW in a few years.
Well done to Wicklow Tri club. They were professional and organisation was excellent.

Next event is the big one. The Eireman half distance on the 23rd Aug. Looking forward to it.

Slogger Jogger

Great performance Abhainn. Nice report too. You made steady progress throughout and you seem to have some room for improvement judging by your own rating of the stages and transition. How you kept that energy in the bag for that run I don't know. Hats off to you.

kruger73

I had a similar swim to you, didnt back myself to push harder which I need to start doing. That was my 3rd Olympic and the "sure I'm not a swimmer" excuse to myself is starting to sound a little hollow.
I had a solid bike (14th) and was delighted with my 47 min run!
You had a great run, fair play.
Well done. Im Also doing Eireman half IM distance and very much looking forward to it.
Might see you there (passing me on the run)

Abhainn

Slogger Jogger wrote: »

Great performance Abhainn. Nice report too. You made steady progress throughout and you seem to have some room for improvement judging by your own rating of the stages and transition. How you kept that energy in the bag for that run I don't know. Hats off to you.

Cheers SJ. Regarding the solid run I think can partially put that down to good fueling on the bike. Maybe also a longish bike followed by long run on back to back days are benefiting me also.

Abhainn

kruger73 wrote: »

I had a similar swim to you, didnt back myself to push harder which I need to start doing. That was my 3rd Olympic and the "sure I'm not a swimmer" excuse to myself is starting to sound a little hollow.

I agree Kruger and in my case I think that one of the draw backs of self coaching.

kruger73 wrote: »

I had a solid bike (14th) and was delighted with my 47 min run!
You had a great run, fair play.
Well done. Im Also doing Eireman half IM distance and very much looking forward to it.
Might see you there (passing me on the run)

1:10 for the bike -wow. That would have gotten you 4 or 5th on that same course in 2008. Well done.

MCOS

Well done Abhainn, well inside target and a consistent performance. As usual you sliced through the field on the run leg. I reckon your endurance base will hold you steady for the half IM, a couple of long bikes and major focus on your swim and I'll put money on a great result at Eirman. Also, work on the swimming over the winter to get you ahead of the main pack and a clean swim to T1 will yield more energy for the bike next season and ultimately when you up the ante to IM distance.

Solid result, and you have shown a remarkable transition from Ultra focus to Tri focus.

Well done again, nice report there too!

asimonov

super stuff abhainn, great result. You're in great shape for eireman. I expect to see a slightly higher average heart rate for that!

Abhainn

Week ending 2nd August

An easier first half of week to recover from BOTE effort.

Mon -
Rest

Tues-
Lunch. Run 6 miles at 07:23 pace. Easy run to get legs moving again after Sunday. No real noticeable aches which is good.
HR avg 133.

Wed
Evening -Sea swim of 40 mins. Unsure of distance. Water choppy. Feeling tired all day.

Thurs
AM – I postponed early bike ride it would not have been any benefit as weekend ride will be long. Anyway 10 mile run planned this evening. More rest needed
PM:
Hooked up with bro for easy 10 mile run in 77mins. Beautiful evening.
Then headed out for going away party. Too many drinks and very late getting home.

Fri:
Rest.

Sat:
Long bike ride delayed until afternoon but body still wrecked after Thursday nights’ sins.
102k in 3:16. HR 138. 31.3kph
Route was from Wicklow to Courtown and back. Route took in most of the Eireman bike ride course. The road surface really good on the motorway. The wind was fresh and mostly on face on way down and had backed westerly on way back so didn’t benefit from it as much as liked. My back ached really badly from 75-90k. Happy with efforts.

Sun:
11miles at 07:12 pace. HR 143
The legs didn’t feel too bad. It was a beautiful morning for a run.
Completed the 1000 mile challenge – only afterwards did I realise it when I did up the sums