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Bliain Faoi Thrí
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I tried doing the single leg thing once and really really struggled
I unclipped the foot not being used and had massive big dead spots at the top of each stroke, may try it again to see if the high cadence stuff has made any improvements
Didn't have a stool to put the other foot on, so ended up mashing my water bottle holder looking for somewhere to put my foot
Well done on the duathlon, that's an excellent result. The run less run faster thing is really after working for you
Cheers Dustybin, and I note from another thread that there's a big congrats going your way. It's nature's way of assisting you in getting up for those early workouts! I hope you are all keeping well.0 -
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Have to say (as someone who would never consider a tri because of the swimming ) your progress on swimming is pretty impressive.
pgmcpq, I think I must be giving a seriously wrong impression of my swimming ability in this log, as I can assure you that there is nothing impressive about it. I am really slow, and very inefficient (ie I get tired going not very far and not very fast
).
Where I have improved is in distance, and that's just down to following a specific programme. Before November, I couldn't swim more than a few lengths. I can now swim more than a few lengths, but I need to focus in on my weaknesses now, and get technique sorted.
By the way, I've been following your own log on your journey to Barcelona, you're going great guns. Hope those knees are behaving themselves!0 -
Pyramid session on the bike, legs feeling heavy, and not the longest night's sleep due to the two year old getting carried away with the pan-Arabian revolution, and deciding that his own rulers are oppressing him by making him sleep in his bedroom. The revolution has been temporarily quelled, but I fear he might make another strike for freedom tonight
.
Time: 40 min
Distance: 14.03 m (22.58km)
Ave/Max HR: 128/168
Ave/Max Cadence: 82/1150 -
Yesterday
AM
Interval run. Really tired, and difficult to get out of bed but the new regime of early mornings has turned into routine and I got up. I think it's just more difficult to get up on interval run mornings!
Anyway, the run wasn't as bad as I expected, and even if I didn't quite hit interval pace, I at least managed to stay under 6 minute pace for the intervals.
Route: Trá an Dóilín
Distance: 4.92 miles (5 x 800m intervals)
Time: 37:27
Prescribed Pace/Actual Pace: 5:28/5:44, 5:44, 5:50, 5:55, 5:55
Perceived Exertion (out of 10): 8.5
Average HR/Max HR: 167bpm/221 bpm
Personal Satisfaction: 8 (good to go out and feel the effort)
Weather: Cold, dry, bit of a westerly breeze
PM
Ever since I finished the zero to 1650 programme, I've been going to the pool with no real plan, and with no real plan, I've tended to finish up without putting any major work into my swimming. Yesterday, I started on the shorter of Interested's sessions, and found it tough but doable. I have to figure out my times for various distances so as do to the sessions properly, and buy and some swimming accessories other than goggles, togs and cap, so as to be able to do the drills. I definitely felt the work by the end of the session (kicks kill me), but a feeling of satisfaction overall.
Done
200m w/u
6 x 100m
10 x 75 (25m fs, 25m kick, 25m fs)
200m c/d
Total: 1750m
Heading to Clarinbridge tomorrow for another in the duathlon series. Just noticed today that I'll miss the Spiddal tri due to holidays. P*ssed off, but of course, it denies my nemesis the chance to shine in the water 0 -
Awful windy out there, Clarinbridge will be a nightmare if the rain kicks in, although it looks like it will hold. With that strong bike of yours last week I might be as well off dodging you in Spiddal.
I will be pinning all my hopes on a few Summer Aquathon victories.
I don't think there is too much needed for Interested plans, certainly a kickboard anyways but the only thing I can remember using besides that was a pull buoy once so far..... you would get get by with putting your kickboard between your legs. I bought my swim stuff on wiggle
Certainly the bollox has no time for fins from what I can see 0 -
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Another Sunday, another duathlon, another day out with my wife and the boys. I wasn’t long parked when Catweazle came over, wondering aloud how much house work I do to get day passes to races. Stop sowing seeds, Catweazle! Weather-wise, although the rain held off until after the race, it was colder and darker and not the best day to be out with the two young boys, so M brought them on a spin to distract them. She was gone when I remembered that I had left my cycling shoes in the car, so an emergency phone call and a run down the road sorted me for a warm-up.
Run 1
Two other members of the fledgling club were there yesterday, Setanta and Pádraic, and a lot of now-familiar faces from last week’s duathlon. It was a beautiful start to the run, through a windy path in a forest, and then out on the road before entering Kilcornan woods. I felt the legs heavier than last week, possibly the result of tiredness due to the eldest of the two boys being pretty unsettled, sleep-wise, over the past few days, and on the turn into the woods, I could count ten people ahead of me. I passed one or two but could still see a good few people up ahead. Out on the road again, and the legs had recovered a bit, and I had a mild and pointless tussle staying just ahead of someone coming into T1.
Distance: 2.4 miles (3.87km)
Time: 14:48
Average Pace: 6:09m/min (3:49k/min)
Average HR: 169
Max HR: 179
T1
Hit lap on the multisport setting on the Garmin, but hit it again while putting the watch on the bike, so T1 was longer than the 13 seconds shown. Closer to 30 I think.
Cycle
I had a bit of a nightmare trying to get my feet into the shoes on the bike, and had three goes at it… per foot :eek::o. Meanwhile, my messing about led me to be quickly passed by two bikes. Thinking back on last week, I resolved to put more work into the bike, and although overall speed was down (20.1mph), I felt, with the wind and the type of course, that I actually had put more work into it. I also noticed from last week’s figures that my cadence was at an 83rpm average, so I decided to try and stick to a higher turnover. I came in at a 90rpm average, and my legs thanked me over the second run! A few nice tussles on the bike between two other competitors (although they did eventually seem to form a casual alliance and head off!). I was working hard trying to close them down, when my momentum was briefly killed by a mini-traffic jam at the last junction, and had to slam on the brakes while waiting for an MPV to get out of the way :mad:.
Distance: 9:87 miles (15.89km)
Time: 29:30
Average Speed: 20.1mph (32.3kph)
Average HR: 163
Max HR: 179
T2
I could see the guy ahead of me on the bike head into transition, so it focussed a rush transition by me and got out just ahead of him.
Time: 17 secs
Run 2
The usual feeling in the legs of mush, but the watch indicated I was going ok. I could see a lad ahead so I aimed to reel him in which took about a mile to do. I could see another guy ahead of him, and realising that I was feeling much stronger on the second run than I did last week, I put the head down and managed to pass him about half a mile from home. No one to be seen ahead after that, so the focus was in making sure I wouldn't be overtaken before the finish.
Distance: 2.4 miles (3.86km)
Time: 14:55
Average Pace: 6:13m/min (3.52k/min)
Average HR: 173
Max HR: 178
Overall, I felt I ran a much better race than last week, but was sure I was finished around 7th or 8th. Delighted, so, to finish in 4th (snap, nomadic!). My highest finish in any race, regardless if some of the top guys weren’t around on the day. The pacing was definitely better than last week as, although my first mile on the first run was slower yesterday compared to last week (6:08 v 5:55), there was only a second in the average times between the two runs. The second run was definitely stronger than last week so maybe there is something, after all, in not rushing out like a headless chicken at the start!
The winner, for the second time in three races, was Peadar Harvey, who is an unbelievably strong runner. A nice crowd, and another well-organised Predator event. I met amphkingwest, as well as Catweazle, from Boards.
Overall, delighted with my day, and to reach a rare and dizzying height of fourth!
Time: 59:46
Average HR: 167
Max HR: 179
Placing: 4th
Percentage of field: 9%0 -
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Cheers, looking at your Fingal results, would be nowhere near 4th in that race!Nice work. You paced it really well.
Thanks. I'll just keep avoiding you in any water-based activityWell done....you gave me a good hiding on the bike as well! There were some strong guys behind you yesterday so nice going
Delighted with the pacing, but more by mistake than by purpose I learnt my lesson. Legs felt heavy initially so took it slower at the start, and it worked! Lesson learnt for the future.Excellent going all together - to run the second run just 7 seconds slower than your first run indicates perfect pacing. I would say very few on the day ran their 2 runs with as little difference between the 2 times.0 -
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I've fallen into a bit of an energy slump (aka laziness) lately and yesterday was the first morning in a long time that I turned off the alarm and stayed in bed, rather than getting up to train. What harm, I said to myself, justifying the extra pillow time, I'll go for a run at lunch time. Didn't do that either.
In the end, I went to the pool after work with two of the lads, and had what was more a social event than a workout! We used the opportunity, though, to figure out our 50m and 100m times. Very important stuff
Done:
800m
I got up to this morning's alarm, but no workout. Time to cop on...0 -
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Between the craziest work week and weekend so far this year, and the small matter of hosting our inaugural club event, it's been a busy past few days and training has accordingly suffered. Despite this (or maybe because of this), I've picked up a slight groin niggle, and while I thought that by just swimming today, I would give it a break, I actually seem to have exacerbated it. I had hoped to do the TriLakes duathlon in Ballinrobe on Saturday, so I'll take (another!) day off tomorrow and see how it feels.
Tuesday:
Pyramid cycling session on turbo
Time: 40 min
Distance: 14.12 m (22.85km)
Wednesday:
Tempo run
Route: Home to Cladhnach and back
Distance: 5 miles
Time: 34:02
Prescribed Pace/Actual Pace: 6:34/6:44, 6:43, 6:39, 6:48,7:04
Perceived Exertion (out of 10): 6
Personal Satisfaction: 6
Weather: Lovely morning, but a bit of a breeze on the return leg home
Today:
Swim
Need to buy kickboard and pull buoy if I'm to do my drills. Makey-uppey session instead
200m warm up
4 x 50
2 x 100
1 x 200
2 x 100
4 x 50
Done: 1000 meters
200 metre cooldown culled due to the fact that I should have been back at work long ago by then!0 -
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Another Sunday, another duathlon in the west! Ballinrobe was chock-full of Boardsies for the event, with pgibbo being the first I met, taking care of registration in Padraig Marrey's impressive bike shop. I had been carrying a bit of a groin strain for a few days, but the prospect of a race was too much, especially with other club members coming along.
The initial run was a really nice 3k, mostly along the banks of the Robe. I've no splits from the day as I kept pressing wrong buttons on the Garmin... it was that kind of day. Off on the bike, and on the first turnaround, after a quarter of the course, I was fifth or sixth and feeling good. Some of the road was dog-rough, but after being passed by three cyclists (if I see another bloody Covey Wheelers cycling jersey whizz past me!!!), there was nothing more coming my way so I set about consolidating my position and hoping to pick up a place or two on the run. Then, as I looked behind me coming up to the halfway turn, I noticed a train of six or seven cyclists coming at ferocious pace. They flew past me after the turn, and with the pre-race briefing singling out the previous week's TríSpórt duathlon for drafting (
), and warning that time penalties would be strictly enforced, I let them go, safe in the knowledge that justice would be served :rolleyes:.
With the little hill up to transition, I left it late trying to get my feet out of the shoes, and made a bit of a balls of that. In and out of transition, I passed two runners I think (one being El Director, who was suffering from cramp), but couldn't get into the top ten and finished twelfth.
Post-race observations include:
*45 minutes on the turbo is a waste of time if I don't get a long cycle in every week. My cycling is poor, and I didn't realise it until last Saturday when I was being passed by quite a few cyclists. The shorter spins in the TriLakes/Predator series had me believing I was better on the bike than I was, but the slightly longer cycling in Ballinrobe, coupled with the shorter run, gave a more realistic picture of where I am.
*Racing with an injury is silly. I didn't feel the groin at all during the run, but as the cycle went on, I began to feel it more and more. Nothing done since due to the groin, and going to a physio this evening. Silly.
After the race, I met El Director for the first time, who, despite cycling in his runners rather than cycling shoes, still passed me on the bike! Nice bike, El D, by the way! I also met CKWPORT and Yop, plus it was a good day for our new club, with Maria Boyle the first woman home for TríSpórt.
All in all, it was an enjoyable race, but I was going home feeling annoyed with myself. In hindsight, it was the eye-opener I needed to see what I really need to do.
Time: 1:04:15
Distance: 3k run, 23k cycle, 3k run
Position: 12th
Percentage of field: 9.2%0 -
A tweaked hip flexor, apparently, has me going out of my mind for the past few days, and up until today, I've done nothing since Ballinrobe (if you don't count the cross-training that is digging up sh*te Conamara land and trying to turn it into a lawn!).
Whatever I had done until now had aggravated the hip flexor, and it took me until last night to think of getting a pull buoy, so I could swim without kicking. Good to get something done, but at 1400m, I had a weird sensation on my forehead, like the headache you get if you eat a load of ice-cream quickly.
Anyway, 1500m done with the pull buoy and glad to be able to do something. 0 -
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Selah Early Seller wrote: »Be careful with the hip flexors!! I suffered with poor flexibility around that area last year and suffered with severe low back pain as a result of it. There is a good few exercises you can do to help the area.
Sharing is caring JB. What exercises did you find beneficial? Cheers.
Will you be out for long R?
Ice-cream headaches int eh pool. Not good.....God help you when we hit the OW.....:eek:0 -
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You sure you weren't just trafting too close Seriously though let the body be your guide. I cut half of my planned sessions last week as I was teetering on the edge. El Director is a great example of quality over quantity and dishing out great perfomances after illness/injury. Hope the hip recovers soon for you 0
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