How hard can it be, eh?

Izoard

2nd swim session with the club...lots of good tips, but I think it will be a bit like a golf lesson for me - Grand on the range, but head goes to mush when I step on the first tee.

At the end of the day, the aim is to get to the end of the IM swim with as little energy expended as possible, so if I can even lock on a couple of improvements, I'll be happy.

DCM on Monday...haven't ran for nearly 2 weeks - not the taper I've been planning, but really looking forward to it.

Purchased a couple of packets of Jelly Tots..they were life savers in getting me over the Hell of the West in Connemara!

Izoard

Aside from the 2-week no-running taper and a few cut corners on the LSRs, the biggest potential limiter on my DCM performance was the decision to don the bat suit at the last minute.

A loose combination of banter with the kids, mid-life crisis and a couple of recent fancy dress parties and next thing I know I'm dressed as the Caped Crusader lining up beside Krusty Clown (manfully wrestling the 3'30 balloon straped to him).

Having knocked out a 3 39 in Connemara this year, my plan was to hang on to the 3 30s for as long as possible, before being dropped, but hopefully making 3 45.

Within 1km, the 3 30s were heading off in the distance and I was already feeling the extra heat. Damn!, this could be a long day.

However, while this was a slow, painful running experience, it was by far the most enjoyable with a running (literally) banter with the excellent crowds all the way through.

By mile 20, I was cramping heavily in my quads and hamstrings, but limped on to finish in 3 57.

On reflection, this might have been a handy learning exercise in the art of permanent discomfort...useful for the horrors ahead in the IM marathon.

No running since, but a couple of 1,500m recovery swims and bike commutes later, and the legs are beginning to return to normality.

Will now start to spend some time to motivate myself to move away from the "just swim/bike/run" training approach of the past years, to something more focused in prep for Phase I of the IM training starting in Jan.

Congrats to all who took part in the DCM, but a particular chapeau to the volunteers and people who come out to support...all makes for a cracking day!

Krusty_Clown

Fair play to you for going through with it, particularly as it was a last minute snap decision (do you always have a batman suit n the wardrobe, just in case? (points to some deeper issues ).. I wasn't sure if the American girl standing between us, was running with you, as she seemed to be in 'Robin' colours, but her costume was awful, not even a mask.

Congrats again. Not a pb, but agreat achievement nonetheless, and no doubt good prep for the hardships ahead!

RedB

Izoard wrote: »

Will now start to spend some time to motivate myself to move away from the "just swim/bike/run" training approach of the past years, to something more focused in prep for Phase I of the IM training starting in Jan.

How's the motivation going Izoard?

Izoard

RedB wrote: »

How's the motivation going Izoard?

Hey Red...been battling an epic dose of man flu (aka mild chest cold), but enough to have me doing sfa for the past while.

From next week, for the days I'm in Dublin, I have 3 1-hour slots carved out per day, where I can get moving on some high intensity sessions - something that I have never really embraced in the past.

Looking forward to getting back at it!

ultraman1

best of luck with ur IM training,nice to meet u in donadea

tunney

Did you pick an IM?
What club did you join?

Izoard

ultraman1 wrote: »

best of luck with ur IM training,nice to meet u in donadea

Thanks Ultra...still having difficulty comprehending your Conn 100 story:)

Izoard

tunney wrote: »

Did you pick an IM?
What club did you join?

IM CH.
Loose affiliation with Pulse, but my training slots of 5-8am and 9pm-midnight, are not very club friendly:(

tunney

Izoard wrote: »

IM CH.
Loose affiliation with Pulse, but my training slots of 5-8am and 9pm-midnight, are not very club friendly:(

I know that feeling, anyways good luck with the training.

RedB

Izoard wrote: »

Hey Red...been battling an epic dose of man flu (aka mild chest cold), but enough to have me doing sfa for the past while.

From next week, for the days I'm in Dublin, I have 3 1-hour slots carved out per day, where I can get moving on some high intensity sessions - something that I have never really embraced in the past.

Looking forward to getting back at it!

Hang in there Superhero. Glad to hear you're looking to bounce back strong.:cool:

Izoard

Donned the running gear at lunch time and headed off into the great outdoors to wheeze my way around 11.8km from work (city centre) along Sandymount Strand.

Very strong SE wind coming off the bay, so ended up with some unintentional intervals:-)

11.8km
59 min
Av. HR 168
Max HR 183

First run outing since DCM - was loving it out there, but my work colleagues are avoiding my hightened cough n' splutter routine ever since...

catweazle

How are you finding the Garmin 310 Izoard, bought one at the weekend but it will take a while to come to me from Israel, are they hard to use??

asimonov

Izoard wrote: »

Donned the running gear at lunch time and headed off into the great outdoors to wheeze my way around 11.8km from work (city centre) along Sandymount Strand.

Very strong SE wind coming off the bay, so ended up with some unintentional intervals:-)

11.8km
59 min
Av. HR 168
Max HR 183

First run outing since DCM - was loving it out there, but my work colleagues are avoiding my hightened cough n' splutter routine ever since...

Good to see you back at it Izoard.

Izoard

catweazle wrote: »

How are you finding the Garmin 310 Izoard, bought one at the weekend but it will take a while to come to me from Israel, are they hard to use??

It is pretty straightforward...my problem is paying attention to the display (aka run faster!).

The last couple of times it has taken 4-5 mins to find the GPS feed, so if you can, leave it out on a window ledge which you are getting ready.

Garmin Connect is easy to use, but I would be a novice user currently...

BTW, I got mine form Israel as well...best price and no issue with it!

RedB

Izoard wrote: »

my training slots of 5-8am and 9pm-midnight, are not very club friendly:(

Well done Izoard. Glad to see you found another slot!

Was thinking of getting a Garmin 405 myself from Santa as a mate has it and gives it the thumbs up. Any particular reason you went with the 310?

Izoard

RedB wrote: »

Well done Izoard. Glad to see you found another slot!

Was thinking of getting a Garmin 405 myself from Santa as a mate has it and gives it the thumbs up. Any particular reason you went with the 310?

I was kinda sold on the waterproof aspect of the 310xt, but I've since talked to a few people who have used the 405 in the water and have found no issue (i.e. it still works after an OW swim).

Certainly, I prefer the look of the 405 vs the USS Enterprise-vibe of the 310.

catweazle

Good ya I went with them as well, 240 for the lot and 100% feedback twas a no brainer, did you get caught for import duty I asked him to mark mine as gift??

Izoard

catweazle wrote: »

Good ya I went with them as well, 240 for the lot and 100% feedback twas a no brainer, did you get caught for import duty I asked him to mark mine as gift??

No problems there..quick delivery and no "extras"....

MCOS

So cool that we have 3 IM logs running here!! You going to do the IM as the caped crusader?!!

Izoard

MCOS wrote: »

So cool that we have 3 IM logs running here!! You going to do the IM as the caped crusader?!!

Ehh, no...I'll be slow enough as it is - although I have full respect for the guy who did Eireman Half in similar garb (and his side-kick, the Centurion...). Not sure how he would have handled the swim though!

What's your plan for next year?

MCOS

Izoard wrote: »

Ehh, no...I'll be slow enough as it is - although I have full respect for the guy who did Eireman Half in similar garb (and his side-kick, the Centurion...). Not sure how he would have handled the swim though!

What's your plan for next year?

General improvement really, a couple of races in mind but yet to create the plan. I might throw up a log if I can get my head around it.

RedB

Lifted this from the Limerick Tri Site - might be of interest to you given the duration -

This is the first in a series of turbo trainer sessions from http://www.wheelworxbikes.com/


Turbo session Cadence and Drills Week 1

Total Riding time 65 mins

Warm up 10 mins easy at 70% Heart rate in low gears.

Right leg pedalling only for 60 revs in a medium gear, concentrate on pedalling smoothly

1 min easy

Left leg pedal only 60 revs in a medium gear, concentrate on pedalling smoothly

3 mins easy

5 mins high cadence 90-100 (fast pedaling speed) Medium gear

3 mins high cadence 100-110 (fast pedaling speed) Medium gear

2 mins high cadence 120 plus rpm(fast pedaling speed) Medium gear

3 min easy

5 mins high cadence 90-100 (fast pedaling speed) Medium gear

3 mins high cadence 100-110 (fast pedaling speed) Medium gear

2 mins high cadence 120 plus rpm(fast pedaling speed) Medium gear

3 min easy

5 mins high cadence 90-100 (fast pedaling speed) Medium gear

3 mins high cadence 100-110 (fast pedaling speed) Medium gear

2 mins high cadence 120 plus rpm(fast pedaling speed) Medium gear

Right leg pedalling only for 60 revs in a medium gear, concentrate on pedalling smoothly

1 min easy

Left leg pedal only 60 revs in a medium gear, concentrate on pedalling smoothly

Warm down 10 mins easy.

Turbo Trainer specials here http://www.wheelworxbikes.com/index.php?....ff59d3c5fce2b86

Izoard

RedB wrote: »

Lifted this from the Limerick Tri Site - might be of interest to you given the duration -


Right leg pedalling only for 60 revs in a medium gear, concentrate on pedalling smoothly

Cheers...will certainly have a crack at these (although I hate one-leg drill stuff:-)

Izoard

Friday: Good swim session with the club, although 7 to a lane in a 20 metre pool is a bit painful.

Saturday: Managed to get 2 5-year-olds well on their way to a non-stabilised bike set up...result!

Sunday: First session on the turbo...you really forget how unforgiving it is.

5 min warm up
9 * 2min hard
8 * 2 min easy
1 min warm down
40 min total
HR:
Z1: 3 28
Z2: 15 43
Z3: 11 46
Z4: 8 53

Really felt it!

MCOS

Izoard wrote: »

...although 7 to a lane in a 20 metre pool is a bit painful.
!

Yikes, I have visions of what it might be like to kick off the wall there

Izoard

A trip to Moscow this week meant little in the way of training, but some cracking food!

Not a very tri-training friendly city....cat weather, complete gridlock and crazeee drivers.

Anyways, hopped into the pool at lunchtime...

I had one session with a swim coach back in April, who had given me some times for training blocks.
She had me down to do 500 sets on 12min (11min swim/ 1min rest), but I thought I'd try to push it a little bit.

Went for 4 * 500m @ 11min. This had me doing 10m 40/10m 50 with only 10-20 sec break, but I was happy to get through it with more or less linear times for each block.

First time doing 2km in the pool for a long time!

ultraman1

Izoard wrote: »

!
.
She had me down to do 500 sets on 12min (11min swim/ 1min rest),

!

is a set a lenght ....

Izoard

ultraman1 wrote: »

is a set a lenght ....

Sorry...a set of 500m..missed an "m" there somewhere...

Izoard

Nice day for a run....

11km @ 4m 53 per km.
Ave HR 162

First reasonable run under 5min per km for a good while:-)