Trample the weak. Hurdle the dead.

GoHardOrGoHome

I had decided to do the 10 Mile Adidas race as a training run at 8 minute mile pace. Wanted another technical t-shirt and I'm doing Gaelforce next weekend so didn't want to get injured/tire myself out. I was late getting to my normal parking spot and wasted a couple of minutes getting a space. Had no-show socks on and then remembered how my ankle had rubbed against my Asics DS Trainers during the Adidas 5 mile resulting in a fair amount of blood. So I swapped them for a pair of normal sports socks. These were fairly old and rough and I ended up with one blister and two calluses on my big toes. Note to self: wear decent socks.

Just about made the bag drop at 10:00. Decided to go for 7 minute miles and see how that worked out. Nipped into the sub-70 pen and I think the race started at about 10:04. Hit the 1 mile mark at 7:00 dead. Hit the 2 mile mark at 14:00 dead. (I'll double check my Garmin later). At about 2.5 miles I saw Woddle ahead of me which made me check my watch. I didn't want to be going as fast as Woddle. He looked comfortable from behind. Nice relaxed style. "Woddle! Looking comfortable" I said, "No, not really" was the response. Then there came a fairly throaty cough reminiscent of tuberculosis. There may or may not have been a segment of lung coughed up at this point. This was at the s-bends and a bit of downhill which I enjoy so I lengthened my stride and let gravity do a bit of the work expecting to see Woddle overtake me again.

Must get me a Boards top. Woddle, if you've any of the first batch left I'll buy one! Also, if there's talk of a second batch we should get something written on the back?!

I hit mile 3 at 21:20 which was a fair bit slower and this made me relax and just try to run on perceived effort. Everybody else seemed to be running fairly effortlessly. Legs didn't feel too bad. Heart rate and breathing didn't *feel* too bad but when I checked my HR it was usually at 170 which is reasonably high. I just kept working away and when the hills came I found people were overtaking me so I tried to keep up with them.

At the waterstops most of the water went straight in my face (on purpose). Then I'd sip once or twice. I don't need much water. When the rain came it was a God-send. I love being cooled down by the rain. Just before the 9 mile mark there were a couple of guys who were running well so I tried to keep up with them. Didn't really keep up with them but looking back at my splits (I checked my Garmin) I did mile 10 in 6:40. Saw Christeb on the stretch of path before the 400m mark. I knew he was going for sub 70 (maybe 67-68) so I knew his race wasn't going to plan.

On the home straight (400m) I didn't have the energy (confidence?) to go all-out. Spoke briefly with Christeb. I then saw a girl in a white top and black compression socks who I over took just at the end of the Adidas 5 mile (I think). That gave me the impetus to put in a last gasp sprint. I live for that last minute sprint. The fact that I can put in a sprint in the end means I'm probably being too conservative during the race. Well, that's what training is for.

Think I met Krusty at the end. 66? Awesome. 70:29 chip time for myself and a significant personal best. 4 seconds off McMillan's prediction for my 5 mile time. The last two years I was 73:29 and 73:16. Sub 70 is within my grasp.

Splits:

Mile 1 6:53
Mile 2 6:38
Mile 3 7:10
Mile 4 7:19
Mile 5 7:01
Mile 6 6:56
Mile 7 6:59
Mile 8 7:09
Mile 9 7:15
Mile 10 6:40
Mile 10.08 0:24

I think the mile markers must have been a little inaccurate.

Total: 16.2k

GoHardOrGoHome

Went for a cycle in my locale and clocked up 32k on flat roads. 1h20. Trying out my new Armadillo tyres which I got for Gaelforce. Avg speed 24.5 kph (included stopping at one or two traffic lights). Avg HR 125.

GoHardOrGoHome

Swim in Trinity.

Was supposed to do at least 1000m but they close the pool at 3:30 rather than 4pm.

100m breaststroke
100m front crawl
practised tumble turns (why are they so hard?!)
100m front crawl
200m front crawl
... pool closed.

Had intended on doing a pyramid of 100, 200, 300, 200, 100 and some warm down lengths.

Total 500m (poor).

Run at Bray Head

Went to Bray Head to try out my new Salomon Speed Cross 2s in advance of Gaelforce next week. My God! I love this shoe (http://www.salomonsports.com/uk/#/footwear/footwear/trail-running/speedcross-2-footwear-ss2009). I got them in black. They feel really great. They're very light and felt a lot more cushioned than my La Sportiva Crosslites (http://www.sportiva.com/products/prod/531).

Spent a leisurely hour roughly following the IMRA Bray Head route with a few diversions and waiting behind people.

Total: 6.5k

Pressups

Following week 2 day 3 column 2 of 100 pushups challenge http://hundredpushups.com/

Plan was 12, 13, 10, 10, max (at least 15). (with 60-120 seconds recovery).

Result 12, 13, 10, 10, 18. Total: 63.

GoHardOrGoHome

GoHardOrGoHome wrote: »

Plan for 2009-08-10 to 2009-08-16

Monday 8k easy
Tuesday 8k easy
Wednesday 8.6k IMRA race
Thursday 8k easy
Friday 8k easy
Saturday Adidas 10 mile (16k)
Sunday 10k

Total = 66.6

Also:

2 swim sessions (min = 1000m each)
1 gym session (min = 1 hour)
3 pressups sessions
100k of road cycling or 4 hours of mountain biking (or some mix - can be split up into several sessions).

Actual:

Monday 0
Tuesday 9.4k easy
Wednesday 8.6k IMRA race
Thursday 6k easy
Friday 0
Saturday Adidas 10 mile (16k) (16.2)
Sunday 6.5k

Total = 46.7k = 29 miles.

Also maximal pressup test = 20. - Tuesday.
1 swim session (500m) - Sunday
0 gym session
1 pressups (total 63) - Sunday
32k cycling - Saturday
0 mountain biking

GoHardOrGoHome

Plan 2009-08-17 to 2009-08-23

Monday 10k easy
Tuesday 8k easy
Wednesday 60 minutes easy cycle (approx 25k)
Thursday 3k easy
Friday 2k easy
Saturday Gaelforce (20k run, 44k cycle, 1.6k kayak)
Sunday 5k easy

Total = 48k
(69k cycling)

At least 1 swim session.

Probably no gym session.

GoHardOrGoHome

christeb wrote: »

This can be a nice side project as an addition to your training!

Just re-read the last sentence in the eyes of a non-runner (training to plan winter training) - we must be all nuts! Not to mention the Conn100 guys this weekend

Hey christeb, yeah, I've been trying to follow the 100 pushups plan. Must be more dedicated! It's good to have a plan I find.

Training to train! I know. It's like we're part of a cult where that makes perfect sense! I can't do a training plan for the winter until I know what level of fitness I'm at! That's logical! Of course friends and family think I'm mental and my mileage is about half what I'd like it to be! 50k rather than 100k. If I dared mention that I'd like to reduce my body fat from 15% to 12% I think they'd have an intervention.

GoHardOrGoHome

2009-08-17 Monday

Swim

100m front crawl
100m breast stroke
Pyramid
100m, 200m, 300m, 200m, 100m
100m breast stroke.

Front crawl - 1000m
Breast stroke - 200m

Total - 1200m

Run

7.1k easy run in Carton Demesne, Maynooth (with Gaelforce pack)

GoHardOrGoHome

2009-08-18 Tuesday

Rest (code for too lazy)

GoHardOrGoHome

2009-08-19 Wednesday

Didn't want to go for a swim in case I got some chlorine related sniffles/sinus problems.

Went for an easy 7k run in the morning before breakfast. Legs didn't seem to like it at all. Didn't seem to be bursting with energy at all.

Travelling to Westport on Friday. Gaelforce on Saturday! Holidays for a week. Warrior's run the following Saturday.

GoHardOrGoHome

2009-08-20 Thursday

nothing

2009-08-21 Friday

nothing

2009-08-22 Saturday

Gaelforce - 20k running, 45k cycling, 1.5k kayaking

2009-08-23 Sunday

nothing

GoHardOrGoHome

GoHardOrGoHome wrote: »

Plan 2009-08-17 to 2009-08-23

Monday 10k easy
Tuesday 8k easy
Wednesday 60 minutes easy cycle (approx 25k)
Thursday 3k easy
Friday 2k easy
Saturday Gaelforce (20k run, 44k cycle, 1.6k kayak)
Sunday 5k easy

Total = 48k
(69k cycling)

At least 1 swim session.

Probably no gym session.

Actual
Monday 7.1k run easy + 1200m swim
Tuesday nothing
Wednesday 7k run easy
Thursday nothing
Friday nothing
Saturday 12k, 3.5k, 4.5k run, 44k cycle, 1.6k kayak

Totals:

Running 34.1k = 21.2 miles
Cycle = 44k
Swim = 1200m
Kayak = 1.6k

GoHardOrGoHome

2009-08-24 Monday
nothing

2009-08-25 Tuesday
1hr surfing

2009-08-26 Wednesday
54k cycling (approx 3h10)

2009-08-27 Thursday
1.6k aborted run. Couldn't find any trail up hills. Spent 25 minutes looking!

2009-08-28 Friday
1hr surfing

2009-08-29 Saturday
14.2k Warrior's Run 1h10 Avg HR 173, Max 190

2009-08-30 Sunday
nothing


Totals

15.8k running = 9.8 miles
2hr surfing
54k cycling

GoHardOrGoHome

Plan for 2009-08-31 to 2009-09-06

50k running
100k cycling
2 swim sessions
2 gym sessions
3 press up sessions

GoHardOrGoHome

2009-08-31 Monday

9.4k easy run. 55 minutes. Pace: 5:55. Avg HR 124.

GoHardOrGoHome

2009-09-01 Tuesday Swim

Swim in Trinity.

100m front crawl
150m front crawl
150m front crawl
150m front crawl
150m front crawl
150m front crawl
150m front crawl

Total - 1000m front crawl

GoHardOrGoHome

2009-09-02 Wednesday

7k run

GoHardOrGoHome

2009-09-03 Thursday Swim

100m f/c
200m f/c
300m f/c
400m f/c
300m f/c
200m f/c
100m f/c

1600m front crawl

GoHardOrGoHome

2009-09-04 Friday

Dip in the 40 foot.

2009-09-05 Saturday

Navigation course. Walk up to miner's village in Glendalough.

2009-09-05 Sunday

Zero! Not feeling great for some reason today.

GoHardOrGoHome

Planned versus actual 2009-08-31 to 2009-09-06

GoHardOrGoHome wrote: »

Plan for 2009-08-31 to 2009-09-06

50k running
100k cycling
2 swim sessions
2 gym sessions
3 press up sessions

Running: 9.4k + 7k = 16.4k = 10.2 miles. Dreadful.
Cycling: zero. Dreadful.
Swimming: 2 sessions + forty foot, 1000 + 1600 = 2600m. Not bad.
Gym session: zero. Dreadful.
Press ups: zero

Not a good week.

GoHardOrGoHome

1000 mile status report update 2009-09-06

561.9 miles completed.
438.1 miles remaining

115 days remaining.
3.81 miles per day = 6k per day.
27 miles per week = 43.5k per week.

So 50k a week should give me a bit of a cushion.

GoHardOrGoHome

Plan for 2009-09-07 to 2009-09-13

Swim = 2 sessions.
Bike = 100k
Run = 50k
Gym = 1 session.

Achill Roar on Saturday = (2.6k kayak, 16k run, 44k cycle).

GoHardOrGoHome

2009-09-07 Monday Cycle, Run

Good start to the week!

Cycled to work = 33k

Swim after work
100m f/c
200m f/c
350m f/c (lost count, can't wait for my new toy)
400m f/c
300m f/c
200m f/c
100m f/c
100m breast stroke
100m back crawl
100m breast stroke
25m underwater breast stroke
25m underwater breast stroke
Total = 2000m

Cycled home from work = 33k

Swim: 2000m
Cycle: 66k

toomuchdetail

GoHardOrGoHome:
Not sure if its the right place to ask but I have a couple of questions on your plan and quest :
Have you a specific structure around training and if so how did you come about it ? I seen some books your referenced earlier in the thread , have these been a source ?
Are you looking at stamina,speed strenght or a little of each ?
I have a few years on you (41) and some height and weight (108kg) but I am at a x roads on training , Started Tri's this year on my mid life crisis tour and best was a 1:23 for a sprint (poor on bike but 21min for 5k) , I can run the half in about 1:40 if rested and swim 750 in 13/14mins in open water .
Not sure if I should spend the winter on 1 item or possibly 2 items and neglect the other or try and do all 3 and do it half arsed (married with 2 kids so it would be difficult anyway) .
Training currently has no structure and since Triathlone there has been no swimming due to GF and since GF no bike due to half Marathon last w/end , now trying to cram (light and easy) for Roar !!!!
Was thinking about a personal trainer or at a min joining a tri club .
Not sure if I could hold the discipline that you do but I would like to move to 1 -2 olympic's next year a couple of GF type races with an IM or 70:3 in 2011. No interest in marathon really .
Any advice apart from try another thread !!

GoHardOrGoHome

toomuchdetail wrote: »

GoHardOrGoHome:
Not sure if its the right place to ask but I have a couple of questions on your plan and quest :

Sorry it took me so long to get back to you! I'll try to answer your questions...

toomuchdetail wrote: »

Have you a specific structure around training and if so how did you come about it ? I seen some books your referenced earlier in the thread , have these been a source ?
Are you looking at stamina,speed strenght or a little of each ?

At the moment I'm trying to figure out what I can manage to do in a week juggling work, family, friends, commitments. No OH to worry about at the moment! So for the next 4-6 weeks I'm going to try to cycle to work a couple of days a week and see how that works out. It's 33k each way so I'm seeing how many times I can do that a week without it being a strain. These cycles are all done EASY. Not pushing hard at all. Cruising along. If my legs hurt at the end then I've pushed too hard.

I've put a rough figure of 50k running per week which would hopefully help me hit the 1000 mile mark sometime late in December. I try to get out for 6k or 8k or 10k. I'm aiming to do one long run at the weekend. Again, all of these will be at an easy pace. Although I have the Blessington 10k and Adidas half for the next two weekends. These runs are unstructured, no tempo, no race pace, no fartlek for the moment. Up until maybe two months ago I was constantly swamped with work which played havoc with my training. At the moment my job only requires around 40 hours a week which is great.

Trying to get to the pool once or twice a week and see what I can do. Again, no real structure but I'll start investigating different drills when going to the pool 2/3 times a week is part of my routine. (At the moment it's an effort to plan it).

So by the end of October I should know how much I can do in a typical week and write a semi-rigid plan for the winter. I'll be asking other boardsies for advice when I have some answers myself such as: I can fit in 4-5 runs a week. Should I be working on speed or just base fitness until February. We'll see!

toomuchdetail wrote: »

I have a few years on you (41) and some height and weight (108kg) but I am at a x roads on training , Started Tri's this year on my mid life crisis tour and best was a 1:23 for a sprint (poor on bike but 21min for 5k) , I can run the half in about 1:40 if rested and swim 750 in 13/14mins in open water .
Not sure if I should spend the winter on 1 item or possibly 2 items and neglect the other or try and do all 3 and do it half arsed (married with 2 kids so it would be difficult anyway) .

First of all you'd blow me out of the water (ba-doom-tish) in a triathlon. My 750m pool swim would be 17/18 minutes. Note to self: time myself to get a benchmark. My cycling is my weakest discipline. I did the 20k in the Kilcock tri in 40:45 (actually, that's a lot better than I thought. Still I can improve a good bit in the cycling over the winter). My 44k cycle in the Roar was about 1:40 I think maybe 11 people passed me on that.

My PB for a half marathon is 1:33.

21 minutes for a 5k off the bike is fantastic. Considering how much weight (don't know how much is muscle and how much is fat!) you're carrying that's phenomenal. Do you have a standalone 5k PB? Every kilogram of muscle/fat you lose will make you quicker on the bike and the run (without you getting fitter). Any fitness you gain while training will speed you even further.

Regarding the wife and kids I was reading in Don Fink's "Be Iron Fit" book about fitting training around family and other commitments. One example was instead of doing a long cycle at 11am for three hours and basically wrecking the family Saturday, if you can organise that your wife bring the kids to the pool, you leave the house an hour or two earlier and cycle to the pool. Get in a 40/50 minute swim session. When your wife and kids arrive you're ready to play with the kids while your wife gets some lengths in (if she wants!) and then you can have lunch together and you cycle back. That way you've had some family time and you've done a swim and cycle session.

Other examples are to drive to work in your running gear and arrive an hour early. Go for a 30/40 minute run, 10 minute shower and at your desk for 9am (or whatever). I'm going to experiment over the next six weeks and see what works for me.

toomuchdetail wrote: »

Was thinking about a personal trainer or at a min joining a tri club .
Not sure if I could hold the discipline that you do but I would like to move to 1 -2 olympic's next year a couple of GF type races with an IM or 70:3 in 2011. No interest in marathon really .
Any advice apart from try another thread !!

Discipline is my failing. I must work in this myself.
I'm going to join a tri club myself for the social aspect, to get tips and hopefully improve my swimming.

I did the Kenmare half ironman last year and while I enjoyed it at the time (in a way) I hadn't prepared properly for it and I think it was a bit foolish to do the hilly 82k cycle not having cycled for more than an hour at a time in the preceding 3 months. Half ironman is definitely doable but just do the training! I didn't realise it but I think I was a little burnt out from it.

GoHardOrGoHome

2009-09-08 Tuesday

Cycle to work 33k
Cycle home 33k

Gym
5 minutes on the rower! 1160m (possibly?)
5k on the treadmill. 28 minutes. Very boring

Swim
50m f/c
50m b/s
50m b/c
50m f/c
250m f/c
50m b/s
25m underwater b/s
25m b/s

Poor enough swim session. Felt tired.

Totals:
Cycle: 66k
Swim: 550m
Run: 5k

GoHardOrGoHome

2009-09-09 Wednesday

33k cycle to work

GoHardOrGoHome

2009-09-10 Thursday

Didn't do anything.

GoHardOrGoHome

Drove to Achill

GoHardOrGoHome

2009-09-12 Saturday ROAR!

1k run
2.6k kayak (to be confirmed)
1k run
16k hill run
44k cycle

Great craic. Race report to follow.

GoHardOrGoHome

2009-09-13 Sunday

Rest