Quick Beat; Slow Feet

Macanri

Welcome to my training log. Quick Beat as my HR is a high one. Slow Feet - speaks for it self, but I'm working on it.

Stats:
35 yrs old
Male
Ht 172cm (~ 5ft 7.5in)
Weight ~12 stone
Living in Raheny

Started running in Jan 09.
Run approx 3 times per week

Events this year:
08 Mar: Between the Bridges (Belfast) 10km 45mins
29 Mar: John Davis Run (Malahide) 5km 19min45sec PB
05 April: Great Ireland Run (Pheonix Park) 10km 42mins PB
26 Oct: DCM 3hrs29min45sec PB (1st time running a marathon)

I hope to do a few beginner level triathlons next year. Need to work on the swimming.

Looking forward to your comments/advice as I go.

Macanri

I'm going to keep this post for my training pre DCM09. Which I will update when I get time.

Macanri

Sat 31 Oct:
Went out intending to do 3 or 4 km but got around about 200m and had to turn back as my knees were killing me.
Got up on the mountain bike and did 30 mins.

Sat 07 Nov:
4.3km (2.7mls) 20'56" Avg pace 7'45"/mile. HR 180avg 187max

Thurs 12 Nov:
8.7km (5.4mls) 38'30" Avg pace 7' 08"/mile. HR 181avg 191max

Sun 15 Nov:
Cycle: 18.7km (11.7ml) 45'56" Avg 15.3mph. HR 167avg 187max.
Followed by Run: 4.3km (2.7ml) 18'02" Avg pace 6'41"/mile. HR 179avg 190max

Week Total: Run 9.7miles. Cycle 11.7miles.

Thurs 19 Nov:
9.7km (6ml) 46'55" Avg pace 7'49"/mile. HR 184avg 189max.

Sat 21 Nov: 17:20 Drizzle
8.7km (5.4ml) 36'11" Avg Pace 6'42"/mile. HR 185avg 190max.

Sun 22 Nov: 12:00 Sun Drizzle at end. Strong wind.
31.3km (19.5ml) 1hr 16' Avg 15.4mph. HR 165/180

Week Total: Run: 11.4miles. Cycle: 19.5miles.

Wed 25 Nov:
Raheny Shamrocks 3 Mile Race:
3ml (4.8km) 18'59" PB (1st one) Avg pace 6'20"/mile. Splits 6'04", 6'20", 6'25". HR 195avg 203max.
2ml Cool down.

Izoard

Good luck with the log.

You weren't joking about your HR!

What is your Max HR?

RedB

Macanri wrote: »

08 Mar: Between the Bridges (Belfast) 10km 45mins
29 Mar: John Davis Run (Malahide) 5km 19min45sec PB
05 April: Great Ireland Run (Pheonix Park) 10km 42mins PB
26 Oct: DCM 3hrs29min45sec PB (1st time running a marathon)

Wow, sweet first year. Well done. Get the base miles on the cycling over the next few months and a bit of decent swimming and you're away into the wonderful world of Tri's!

Macanri

12.7km (7.9ml) 1h05'25" Avg pace 8'17"/mile. HR 176avg 184max.
Purposely went fairly easy trying to use it as a recovery run and get the LA out of my legs after yesterday evenings race, and to try keep my HR down.

Out for a meal with the better half tomorrow night so no running til Sat morn, hopefully.

Macanri

Izoard wrote: »

Good luck with the log.

You weren't joking about your HR!

What is your Max HR?

Thanks Batman (always wanted to say that!):D.
Don't really know what the max is though I'ld say I fairly pushed it last night at the Raheny 3 mile Race. 203max. I read somewhere about doing a warm up and then lashing it up a hill a number of times and reading your HR each time. Then recording your max. So must head up Howth head after the Aware 10km and see how high I can get it.

Macanri

RedB wrote: »

Wow, sweet first year. Well done. Get the base miles on the cycling over the next few months and a bit of decent swimming and you're away into the wonderful world of Tri's!

Cheers. I am total rawly. When you say get the base miles on the cycling, what do you mean? Have to get more swimming in. I'm not a bad swimmer, I have been surfing years. But my technique wouldn't be exactly text book. Need to work on my breathing. Really considering joining Pirahanatri to get some swim coaching. If only I had more time.

Macanri

Sat 28 Nov: 15:30 (LSR)
17km (10.6miles) 1hr 19' 05" Avg pace 7'28. HR 176avg 185max.

Probably a bit too quick for a LSR. The legs feel sore after it. Started taking a protein (casein) shake after my runs to aid recovery.

Had planned to cycle tomorrow midday, but having seen the weather forecast for tomorrow I will have to see if I can pick a less rainy slot!!

Macanri

Sun 29 Nov: 15:30

Cycle: 31.3km (19.5miles) 1hr 29' Avg 13.1mph. HR 155avg 171max

Had a fry up for the breakfast this morning. mmm first one in months.

Week Total: Run: 23.5miles. Cycle: 19.5miles.

RedB

Macanri wrote: »

When you say get the base miles on the cycling, what do you mean?

Just get used to long cycles similar to long runs. Depends on the length of the tri's you'd plan on doing but probably work up to 2-3 hours of a cycle over the winter / early spring and also incorporate brick sessions where you run straight off the bike. They're tough so take 'em handy at the start! There is an amount of technical cycling training that you could get into similar to the running/swimming but decent time on a bike is fundamental.

Macanri

Cheers RedB. 2 - 3 hrs on the bike... wait til the missus hears that.. I'll tell you what, you can tell her.

Yea did a brick session (didn't know the tech term til now) twice now. Did 11.7miles round howth head followed by 4.3km run in mid Nov, and did 25km cycle and 4.3km run way back in March to see what it was like... legs were like jelly for the first km.

Would aim to start on the short distance tris and work up from there.

RedB

Macanri wrote: »

Cheers RedB. 2 - 3 hrs on the bike... wait til the missus hears that.. I'll tell you what, you can tell her.

Yea did a brick session (didn't know the tech term til now) twice now. Did 11.7miles round howth head followed by 4.3km run in mid Nov, and did 25km cycle and 4.3km run way back in March to see what it was like... legs were like jelly for the first km.

Would aim to start on the short distance tris and work up from there.

No prob -you obviously haven't read posts in other logs where we were discussing going out for lunchbreak runs just so they wouldn't appear on the OH's running radar! Was out last night and the lads ended up in one corner discussing when we could sneak in a long cycle so 8am next Sunday morning is now on the cards! One guy was pushing for 7am just so he'd be back before she woke from her lie-in. What has the world come to?

The jelly legs are classic brick symptons and you gotta go from the bike to the run and not the other way round. Fair play on getting in the 1.5hr cycle today. That's excellent scheduling with the long run Sat and the long cycle Sun. A well deserved fry too.

Good call on starting on the shorter tri's. Its the way to go. Especially re the 6+ hour cycles :eek: that the IM guys will be working up to. Joining the tri club works for some whereas others prefer to go it on their own for a while. Whatever works for you but there is usually a lot of support from being in a club. Enjoying it is the key and having particular targets helps with the training so check out the calender on the Tri Ireland site and start angling herself to accept a few choice events strategically spread out throughout the year. Maybe even make a weekend away from home of them :cool:.

Macanri

Mon 30 Nov. 20:15

9.7km (6miles) 47' 25" Avg pace 7'54. HR 171avg 177max.

HR a bit higher than I had intended but not too much so. Rest day tomorrow ahead of the 2 mile race in Raheny on Wed evening. Sub 12 would be great.. we'll see.

Macanri

Wed 25 Nov: 20:00

Raheny Shamrocks 2 Mile Race:

1.5ml Warm up
2ml 11'57" PB (1st one) Avg pace 5'58"/mile. Splits 5'54", 6'03". HR 193avg 200max.
2.5ml Cool down. Total 6miles.

asimonov

Good going macanri, you held your pace well. 2 mile races are a whole lot of pain!

Macanri

Cheers Asimonov. I tought running it that the second lap was quicker as it was more of an effort. Well happy with the time.

Macanri

Thurs 03 Dec. 22:00

9.7km (6miles) 49'00 Avg pace 8'10. HR 161avg 166max.

RedB

Sub 6 min miles! That's super fast. Well done.

Macanri

Sat 05 Dec. 11:00 Jingle Bells 5k

2km warm up
5km 19'23" (PB) :-) Avg pace 3'53/km or 6'14/mile HR 188avg 198max.
2km cool down Total 9km (5.6miles).

Heading to a 60th bday party tonight. Will be having a number of vitamin Gs.

Macanri

Sun 06 Dec. 21:00

1km warm up
8.7km (5.4 miles) 38'48" Avg pace 7'11/mile. HR 171avg 178max.

Felt tough - the stout last night didn't help. More days training than normal.

Week Total: 48.4km 30 miles (all running, no cycling)

Macanri

Tues 08 Dec. 21:00

Swim (25m pool)
75m warm up
3 x 100m front crawl alternated with 2 x 100m breast stroke - 2-3 min rest between
25m cool down

Total 600m

Don't really know how long it all took - about 25 mins.

Great difficulty getting my breaths without taking in water. Feckin' must have swallowed half the feckin' pool. MCOS better watch out, I'm gettin' tri fit!!!:D:D

christeb

Hey - good progress, seems like you're going nice and steady. I was thinking of doing a session of intervals this evening in Raheny if you were interested?
Nothing too strenuous, maybe 6/8 x 800 or a few miles with rest.

Drop me a PM if interested

Brian

Macanri

Just sent you a PM there. Haven't done an interval session in ages, but willing to give it a go.

christeb

Nice running again! Info, links etc up on my log just now

Macanri

Wed 09 Dec. 20:45

Sound Christeb, good session - I will cut and paste if I can.

Interval Session: http://connect.garmin.com/activity/20303788
1.5 mile warm up
5 x 1 mile intervals. Splits 6'21 6'26 6'21 6'27 5'49 (and the gold medal:D) HR 165avg 195max
1.5 mile cool down

Tot 8miles

Macanri

Thurs 10 Dec. 21:00

Swim (25m pool)
50m warm up
5 x 100m front crawl alternated with 2 x 100m breast stroke - 2-3 min rest between
75m cool down

Tot 825m

Concentrated more on breathing rather than time. An improvment since Tues.
At the very end of the last cooldown length my left calf started to crap - caught it in time, luckily.

Macanri

Didn't do anything Fri 11th. Party Night Sat 12th. Meant to do something on Sun but too wrecked.

Mon 14 Dec. 18:30
5 a side football. Felt sore after it today and headcold so nothing this evening. Either a run or a swim tomorrow. Then Christmas Party Thurs night.

Macanri

Macanri wrote: »

I'm going to keep this post for my training pre DCM09. Which I will update when I get time.

Wk 1 Day 1 Core Training
Wk 1 Day 2 4 mile walk
　
Week 2
Day 1 Rest Date 12.01.09
Day 2 Core Training
Day 3 4 mile walk
Day 4 Core Training
Day 5 5 mile run/walk
Day 6 Core Training
Day 7 Rest Week Total Run 4miles
　
Week 3
Day 1 5 mile run/walk Date 19.01.09
Day 2 Core Training
Day 3 5.5 mile run/walk
Day 4 Core Training
Day 5 6 mile run/walk
Day 6 Core Training
Day 7 Rest Week Tot Run 13 miles
　
Week 4
Day 1 6.5 mile run/walk Date 26.01.09
Day 2 Core Training
Day 3 6.5 mile run/walk
Day 4 Core Training
Day 5 6.5 mile run/walk
Day 6 Core Training
Day 7 Rest Week Tot Run 18 miles
Week 5
Day 1 6.5 mile run Date 02.02.09
Day 2 20 x 100m sprints 30sec recovery
10 x 200m sprints 1min recovery
Day 3 5 mile run/walk
Day 4 Core Training
Day 5 6.5 mile run/walk
Day 6 Core Training
Day 7 Rest Week Tot Run 18 miles
　
Week 6
Day 1 6.5 mile run Date 09.02.09
Day 2 Core Training
Day 3 6.5 mile run
Day 4 Core Training
Day 5 6.5 mile run
Day 6 Core Training
Day 7 Rest Week Tot Run 19.5 miles
　
Week 7
Day 1 6.5 mile run Date 16.02.09
Day 2 Core Training
Day 3 6.5 mile run
Day 4 Core Training
Day 5 6.5 mile run
Day 6 Core Training
Day 7 Rest Week Tot Run 19.5 miles
　
Week 8
Day 1 6.5 mile run Date 23.02.09
Day 2 Core Training
Day 3 7 mile run
Day 4 Core Training
Day 5 6.5 mile run
Day 6 Core Training
Day 7 Rest Week Tot Run 20 miles
Total 112 miles ran over the above 8 weeks

That is I introduced myself to running.

Run 2 or 3 Days per week
02 - 08 Mar 13 miles
09 - 15 Mar 13 miles
16 - 22 Mar 19 miles
23 - 29 Mar 13 miles
30Mar - 05Apr 14 miles
06 - 12 Apr 8 miles

Macanri

Wed 16 Dec. 21:00

Swim (25m pool)
100m warm up
4 x 100m front crawl
1 x 100m breast stroke
2 x 100m FC 2 min rest between each 100m
100m cool down

Tot 900m

Next Swim session hope to up it to 150m stints.

Macanri

Sat 19 Dec. 14:00 Brick Session

Bike: 30 miles (48.3km) 01:59:30 Avg 15mph. HR 159avg 174max. (Meant to do a shorter route but seeing as it was my first time doing this milage and this route I got a bit lost and had to back track twice)

In to the house and change out of cycling top and shorts and put on running top and shorts and runners and out the door.

Run: 9.7km (6 miles) 42:58 Avg pace 7'10/mile. HR 170avg 180max. (Legs a bit jellyish but I found it difficult to determine how I was running - kind of like I had not much control on what my legs were doing - hard to explain.) My shin was fairly sore after it - never experienced pain there before.

Happy with the overall session.

Sun 20 Dec. 21:00

Run: LSR 12.9km (8 miles) 01:00:45 Avg pace 7'36/mile. HR 166avg 172max.
Happy with the HR. Looking back the reason it was high there for a while was probably due to the fact that I donated blood in the middle of Nov. Could not do anything other that a slow run tonight - very frosty/icy out. Roll on Christmas, until I get me hat and gloves!

Week Total: Swim 900m, Cycle 30miles, Run 14 miles

catweazle

Thats a serious run time coming from the bike, fair play you are getting in a good mix of the three

Macanri

Thanks CW, I am happy enough with my running, could always be improved upon , but I feel I need to build up the base on both the cycling and the swimming.

Tues 22 Dec. 10:00

Swim (25m pool)
150m FC, 100m FC, 150m FC, 100m BS
150m FC, 100m BS, 150m FC, 100m BS and 50m FC

Tot 1050m

Well I found the 150m stints very exhausting, gasping for breath.
I am happier with my breathing though, breathing on every third stroke, and have discovered that if I turn my head up more (looking at the roof) that I get more time to take a deeper breath - not exactly rocket science, but I never really copped that I wasn't turning up enough.

Macanri

Wed 23 Dec. 15:00

Cycle: 19.5 miles (31.3km) 01:09:00 Avg 17mph. HR 158avg 175max. Got a set of pedals and straps so was able to get a bit more power than up to now.

Then met the lads in my home place last night - had a good night - and about 5 or 6 pints. Left my car in the village as I planned to run from my Ma and Da's in the morning and collect it. Woke this morning about 8:30 pounding headache. Back to bed woke at about 9:30 took an Ibuprofen and was ready to go shortly.

Thurs 24 Dec. 10:30

Run: 6.8km (4.2 miles) 29:12 Avg pace 6'57/mile. HR 169avg 178max.

Happy Christmas Boardsies! Have a Great One.

Macanri

Sat 26 Dec. 11:00

Run: 13.2km (8.2 miles) 59:55 Avg pace 7'18/mile. HR 167avg 174max. Lovely morning for a run. Did part of it on Dollymount Strand.

Macanri

Mon 28 Dec. 15:00

Cycle: 33.1 miles (53.3km) 02:10:00 Avg 15.3mph. HR 150avg 174max.

Went north through Swords, headed towards Asbourne, then back in the N2 and across Griffit and Collins Ave to home. Took a wrong turn near Asbourne and when I turned the bike on an unused section of road I came a cropper, bike went straight from under me, one fott came out of strap the other remained with the bike! Hurt me hand, but that won't stop me from either cycling, running or swimming:p, so I got off lightly enough.

Macanri

Wed 30 Dec. 17:30

Run: 9.7km (6 miles) 40:24 Avg pace 6'54/mile. HR 176avg 186max.

There was a strong NE wind out which literally pushed me along the section by the coast. Two bad weather days - waiting for it to stop raining didn't happen, so had to bite the bullet and head out. Give me the cold and frost any day.

christeb

You got out today? Fair play. I'll start dropping you more texts (and feel free to do likewise) - I could have done with a decent push / kick today

Macanri

Yea christeb, I had to do one of the three disp. way too windy too cycle and missed my swim session as it is hard to plan with the family life, so just have to go when I get the chance. So ended up getting the run in. The wind definately gave me a push:D.

Will text you before my next run and try to give as much notice as I can.

Hoping to get a swim in later, maybe cycle tomorrow and run on Sat or Sun.

Macanri

Thurs 31 Dec. 17:00

Swim (25m pool)
75m Warm up, 100m FC, 100m BS, 100m FC, 50m BS, 100m FC, 100m BS, 100m FC, 75m FC.

Tot 800m

Not the best ever session. Was talking to a man who was coaching his grandsons (one was a 10 year old who can swim 2 miles non stop!!!). He gave me a few pointers which I will concentrate more on next swim session. One tip was to keep my head in the water as much as possible. So in the last swim post i was saying about turning my head up more to get a good breath, but he was saying to barely get my mouth out of hte water which would stop my opposite shoulder dropping and slowing me down. I find it difficult to do though.

Sat 02 Jan 2010. 11:00

Run 0.5km warm up then, 16.1km (10 miles) 01:16:10 Avg pace 7'37/mile. HR 172avg 182max. Most of it was on Dollymount beach strand.

Macanri

Sun 03 Jan. 13:30

Cycle: 29 miles (46.7km) 01:54:10 Avg 15.2mph. HR 160avg 173max.

Same route as Monday last there were a few icy stretches to contend with, other than that a grand day for it just a light east breeze.

Week Total: Swim: 800m, Cycle: 100km, Run: 26.3km. Need to do more swimming.

Macanri

Mon 04 Jan. 21:00
Swim (25m pool)

Aim of the session was to practice doing flip turns (which I have read are the more beneficial way to swim lengths of the pool). So started into that trying a few flips then doing a few lengths and combinin with the flips. Didn't know which part of the pool was up, down , left or right for some of them, but towards the last few I was more aware of which way I was orientated. Had to stop doing them half way through as my legs started to cramp up all over the shop. So just swam 75, 100 and 125 m stints after that.
Breathing was better.

Total done 850m.

christeb

Fancy doing the IMRA race in Howth on Sunday morn? Obviously weather dependent....

Macanri

christeb wrote: »

Fancy doing the IMRA race in Howth on Sunday morn? Obviously weather dependent....

Thanks for the offer christeb, but I think I have signed up for a few too many races in the next few weeks already, I have the Raheny road race series, the Raheny 5 mile, and then my first taste of Tri related races in the Alive Outside Duathlon series in the Park. Plus I don't fancy doing too much in this cold snap. Excuses excuses excuses.:D

christeb

Macanri wrote: »

Thanks for the offer christeb, but I think I have signed up for a few too many races in the next few weeks already, I have the Raheny road race series, the Raheny 5 mile, and then my first taste of Tri related races in the Alive Outside Duathlon series in the Park. Plus I don't fancy doing too much in this cold snap. Excuses excuses excuses.:D

You're right not to do too much. I'll see you at the Duath next wk and the Raheny 5 though so. Maybe some intervals next week if you fancy it - hopefully the roads will clear up soon....

Macanri

Tues 05 Jan. 21:00
Swim (25m pool)
Similar session to last night. Did various stints of 50, 75, 100 and 125m mostly FC, the odd set of BS recovery. Flipped on all lengths, bar the BS ones. Flips went a bit better but it is quite disorientating doing the flips, hopefully it will get less so. No cramps tonight.

Total done 1200m.

Macanri

Fri 08 Jan. 17:00

Run: 9.4km (5.8 miles) Avg pace 7'34/mile. HR 175avg 182max. A few niggles in the legs. Achilles given a bit of pain (very slight) left calf soreish, and just getting over a cold. Had a go at making the "screw shoes" - they worked out alright.

Macanri

Sat 09 Jan. 10:30

Run: 8.4km (5.2 miles) Avg pace 7'41/mile. HR 160avg 177max. Ran the perimeter of St. Annes with christeb, with the fresh snow from the night before it made for some picture postcard scenery around the park. An enjoyable run, but my Achilles was 'at' me. I think I'm going to have to ease off the running for a while.

Today I went for a spin around the area on the bike to see how the achilles acted with that. Unfortunately it is also affected by the cycling, bummer. I am going to go and see a physio near where I work during the day tomorrow, to see what I can do to heal it asap.

Sun 10 Jan. 20:00

Cycle: 12.4 miles (20km) 49:00 Avg 15.2mph. HR 147avg 167max.

Week Total: Swim: 2050m, Cycle: 20km, Run: 17.8km.

Macanri

Well I went to see the Physio near work today. She said its Achilles Tendonitis (not the worst case ever). She worked on it and it was fairly sore but helped for a couple of hours. So I can't run on it until it doesn't cause me any more pain - a few weeks she said. She told me to stretch it 3 times a day, put Voltarol on it and rest it. She said I could continue cycling and swimming though - so not the end of the world.

So:
Mon 11 Jan. 21:00

Cycle: 15.1miles (24.3km) 00:54:45 Avg 16.5mph. HR 165avg 182max.

Nothing like cycling down dark roads and dogs barking to get your HR up.

Enrolling in swimming classes for intermediate swimmers in the local pool from tomorrow night. 10 lessons €100. So hope to improve on technique and breathing.

Macanri

Wed 13 Jan. 21:00

Swim (25m pool)
Found it tough. Did various stints of 50, 100 mostly FC, the odd set of BS recovery. Flips were a bit tough to do. The breathing was not great.
Looked on the tri ireland website results for a sprint tri. Times for 750m swimm range from 9:xx to 20 mins. I am defo at the lowest end of that. I reckon I swam 75m in about 2 mins so that would be 20 mins if I could do 30 lengths in a row. I have a lot to do swim wise!
Total done 1050m.

Macanri

Thurs 14 Jan. 20:30

Cycle: 26km 01:06:00 Avg 23.6km/h. HR 168avg 184max.