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Keen to see what the future may hold!
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Well that was one of the worst ideas I've ever had! And on the week of a half marathon!
Got absolutely wasted Tues night in true irish paddys night way! It reminds me why i don't drink much anymore. Was wasted all day Weds, awful waste of a day. Was supposed to go back running with the club on Thurs but decided to spend the evening with the GF, i had to try and make up for leaving her in the pub Tues night (apparently i just bolted from the pub at 2 and went home
)
Any way back in the pool this morn, been a bad two weeks for the swimming. My swimming fitness has suffered for sure. Anyway I am back on track now.
Swimming Session
Warm Up 400 m
250m Drill with the fins
500m Kick At least it i good news here, my ave time for a 50m kick is down to 1 min 10 sec.
cool Down 400m
5 km Run
Done at my target pace for tomorrow's race, target pace being 4min 30sec per km.
I am confident(ish) that i can keep this pace up fr tomor's half mar. If I do, it will mean a time of 1hr 35min, which would mean an awful lot to me. Running was my worst discipline last year and i have really work hard over the winter on it, breaking a few milestones along the way. It would also but this terrible week behind me and all would be forgotten! So i will be really digging deep and I just hope I am not found wanting! Hopefully Tues night won't have done too much damage 0 -
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Ok got up this morn, and man o man was it tough!
Coached Swim Session
Warm Up 200m x 4 decreasing
Kick 100m x 2
50m x 40 50m x 20 FS;50m x 10 kick; 50m x 10 FS
The FS were off 1 min/target pace 48 sec
The kicks off 1:45/target pace 1:15
Hit my target for the first 8 of the first 20 FS,
Hit my target for all kick set
The last FS set was so tough, hit the first three targets
after that i crumbled and the last was a 1min05sec.
technique and form out the window!
Ok, so that is it for Base 2. Overall there has been a big progression in the running, not so sure about the cycling, next months TT's will tell the tale there. The swimming is a slow burner, at least coach is happy that i am getting the technique right, just need to maintain it at race pace when getting tired.
High Points: My 9th place finish in Predator Duathlon and my 92 min half marathon.
Low Points: My mad night/day on the beer! And my lack of motivation to get out of bed the last 10 days or so for training (prob linked to the drinking session!)
So where am i in terms of training objectives:
1) Do a 20k TT in under 32 mins - Maybe possible, with new bike and wheels, but not in a triathlon
2) Feel stronger climbing hills by May - Truth is - i already do
3) Run a 90 min half marathon - Bang on target, will attemp this in Sept, please no injuries!
4) Run a 45 min 10k in a triathlon I fel this may happen in Athy
And my season goals:
1) Obtain 650 points-Top 20 in Age Groups
2) Finish in the top 30% in Hell of the West 2010
3) Finish in the top 30% in the Euro Champs Age
Well only time will tell but i am keeping positive!
Ok, last day of school before Easter break, inspectors in to me today and of to Poland with the GF till Tuesday (made sure there is a pool n the hotel!)
Peace out!0 -
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Well back from Poland since late tuesday night, couldn't believe the weather here!
Monday Morn
Did an easy 6 k along the Wisla river in Krakow, did 3 easy and then tried to pick it up for 2, could only manage a 4 min/km pace
just hoping that it was the zywiec beer that was holding me back!
Wednesday Morn
Back in Ireland, so decided to do good tough swim session. Unfortunatley it was cut short by about 30 middled women doing a aqua aerobics class! You don't mess with them!
For what it's worth.....
Warm Up 400m (200 with fins/200 without)
7 x 100m Range was between 1:45 - 2 min. Felt so slow and sluggish.
2 x 50m kick This is where the lanes were taken up :mad:
This morning - Thursday
Swim Session
Warm Up 400m (200 with fins/200 without)
7 x 100m
1. 1:53
2. 1:53
3. 1:46
4. 1:45
5. 1:46
6. 1:44
7. 1:38
Glad to see that i am getting the hang of descending sets (for the most part!). My stroke is getting better for sure and my stoke count is finally getting below 20 stokes per 25m.
10 x 50m kick
1. 1:20
2. 1:14
3. 1:13
4. 1:13
5. 1:12
6. 1:12
7. 1:14
8. 1:14
9. 1:14
10. 1:14
No improvement here but i will stick at it religiously for the next 5 weeks, 10 x 50m every session!
4 x 200m
1. 3:46
2. 3:40
3. 3:43
4. 3:42
Right shoulder got really sore here but i battled on and was haapy with times. Think the pain came from my stoke falling apart as i got tried.
I didn't work on "off times" i just took enough time to get my breath between sets....just to help me ease back into it.
This Evening - Thursday
Club run session
Warm Up 3.5 k
10 x 200m Ranged between 31 sec and 34sec.
Cool Down 3.5 k
Not being pushed hard enough in this group anymore, i am starting to coast a little, hoping to be bumped up to the elite runners for good soon.
Naas duathlon at 11 am tomorrow morn, looking forward to my 2nd duathlon of the year, hoping beyond hope for a sub 60min....looking t previous times this may be just asking too much of myself.
Base 3 starting next week.0 -
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Well the day didn't start well as I only got about 4 hours sleep, just a little anxious I guess, even though I was only treating this as a training session but if I am being honest, there was a personal grudge element to this one with someone else!
Anyway, what an awful day! Wet, freezing and serious head wind! I arrived in plenty of time, 9:40am, race at 11am. I have decided that this session I will arrive in plenty of time at races and get well warmed up. My running coach explained the importance of that to us at training the night before, so I will take it serious anymore.......I didn't get in a warm up after all that by the way I was changing my wheels to the deep rim ones I got lately (although I wasn't sure this was the right move with the strong winds but have better grip than my others in the wet!), I had trouble changing the back wheel, then figured out the problem and then I had to change my brake pads to carbon pads, all this took me 40 mins and by the time I had got into my gear it was race brief time. So not the relaxed, prep I had hoped for and no warm up.
The first run was tough as I didn't warm up and my heart rate shot straight up to 176bpm. After about 500m my race number fell off, I had to make a snap decision-go back get it or leave it? I decided to go back for it for fear of disqualification, someone ran by and shouted to forget about it and keep going, too late I had turned around, as I did I saw someone pick it up. He gave it to me and I thanked him and then noticed that the belt was bust! So I ended up throwing it away. A few places lost. So it took me 11 mins 41 sec for the 3.2 km run; ave HB/max HB 172/176; % of Max Ave/Max 93%/97%;
So that put me in 21st position after the run.
Well I still haven't practiced my transitions so it is still a case of cycling shoes first and run to mount line and then clip in, all of which took me 1 min 12 sec. So much room for improvement here.
On to the road and bang...the wind hits. Coupled with the wet road and rain it really did nothing for my nerves (still shakey after my falls earlier this year), anyway "head down man and do your best". The first 10 k was tough, I didn't feel at all good. Turned around and got a new lease of life! With the wind at my back I put the boot down and in a big burst I took out 6 lads, despite not being able to get the chain back onto the big cog :mad: so for 10 at least I was in the small cog. So the 20k (almost exact) it took me 37 min 27 sec; ave HB/max HB 168/176; % of Max Ave/Max 91%/95%; So that put me in 15th position coming off the bike.
T2, come to complete stop, clip off, run, off with cycle shoes, on with runners and off in 1 min 08 sec - ridiculous.
Second run was very hard to get into, just not used of race pace yet. Got into my stride after 2 k (1st k - 4 mins/2nd k 4:07/3rd k 3:55) About 3/4 passed me but I also passed 2/3. No results as of yet but i am thinking 17th/8th. So second run 13 min 36 sec (3.38k); ave HB/max HB 170/176; % of Max Ave/Max 92%/95%.
Toatal time 1hr05min02sec. (won my personal grudge match by over 2mins by the way)
So happy with that truth be told. Really had to dig deep on occasions but worth it for the end result.
The good: I still have room for improvement. I am still doing my base training after all and will keep that up until May. Then the higher intensity training will kick in and i am sure i will see more improvement there.
The bad: Transitions, bike not working properly (big cog), bad prep on the morning, race belt.
I have actually been roped back into playing the last couple of soccer games for my local soccer club, played with those lads for 11 years so it was hard to say no. They have two games left and need 4 points to win the league and have an bit of an injury crises. So after my race home I went and soccer training 8pm to 10pm! I was a wreck last night but happy and satisfied after my day 0 -
Hey El Director nice result given the incidents! I'd say you lost maybe a minute or more not having the big ring at your disposal for a tailwind! Your running is strong though and passing people on the second run is alien to me so kudos on that!
Really you should have your bike fully prepared before any event. The amount of fast guys I see pumping up tyres and adjusting things is crazy given their prowess. Yes the bike needs a final check before racking but all the main stuff should be done. Best make your decision about wheels the night before or before you leave the house in the morning. Changing wheels and brake pads instead of warming up not only has you starting cold but messes with your mental preparation too. I'm speaking form experience of getting it all wrong of course
The duatlons are the place to iron out all this stuff though.
Have you tried leaving the shoes on the bike with elastic bands?
I'm thinking at the rate you are progressing you will be giving Bambaata and I serious run for our money and with school holidays in the summer you may be leaving us behind! One to watch. Keep up the good work 0 -
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Well done in Naas. Good to see that with a little bit better prep you could go better. The training is really paying off. No doubt you're making good use of the Easter holidays too. :cool:
One word of caution though, be careful with the soccer. Last thing you need now is a bang or something stupid from training or a match. If you played for 11 years you're probably wise to it anyway.
Who are you playing for? Good luck on trying to win the league.0 -
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Tues Morn 6th April
Turbo Session No 29 Repeated this workout as I haven't done a turbo session since 15th of March! Still I have been getting out. Actually felt really really good in this session, my rest/easy week has left me fresh and not sluggish it would appear.
Time 1 hour; Cadence Ave/Max 98rpm/176rpm; Watt Ave/Max 207/367
Tues Eve
Soccer Training Well with PGibbo's advice in my mind I took to the training pitch.....went over on my right ankle
but thankfully it seems fine, I know I'm playin with fire but fingers crossed.
Well this is supposed to be the start of Base week 3 but I have to be honest with myself, this week is a bit of a write off. Have to go to England Thurs morn early and not back till Sat, so I won't be able to train as I would have liked. Anyway, starting next week for 4 weeks here are my plans, this will bring me right up to first triathlon of the season (can't wait!)
Swimming
I will be upping the swimming to 3 coached sessions per week.
Concentrating on:
1) Keeping my technique for as long as I can
2) Getting my swim fitness up to strach
3) Getting a higher stroke rate (working the arms a little faster)
Cycling
I will continue with one turbo session on Mondays but I will up it to an hour and a half or 2 hours.
There will be club TT's every Weds night so I hope to make as many as I can.
On Saturdays I will keep up the long spin with the club
Running
Tuesday evenings with the club we will be working speed/speed endurance
Thursday evenings with the club we will be going to the track for the summer for some speed work.
Fridays I will continue my long run.
Weights
I was due to stop the maximum weight sessions next week but I am finding them so beneficial that I will continue them for the next four weeks and then cut it back to once a week for maintenance.0 -
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Swim Session
This is the repeat of the test I did on the 21st of Feb, here is a reminder of how that went:
7 X 200m Test (As suggested in Triathlon 220)
Warm-Up 300m freestyle
100m Pull
200m 3min 47sec,
200m 3min 48sec,
200m 3min 49sec,
200m 3min 45sec,
200m 3min 54sec,
200m 3min 55sec,
200m 3min 55sec,
Cool-Down 50m back crawl.
Here is Todays
Warm - up 300m freestyle
100m Pull
200m 3min 39sec
200m 3min 33sec
200m 3min 36sec
200m 3min 32sec
200m 3min 30sec
200m 3min 27sec
200m 3min 26sec
Cool - Down 50m back crawl
Conclusion Delighted with the progress. Wasn't looking forward to doing this but got stuck anyway. What really struck me is that I was going faster yet I felt less wrecked! This would lead me to believe that I am becoming more efficient as a swimmer.....this makes me happy
If I can keep this pace up for 750m/1,500m (in the pool) then I would be very very happy indeed, Hoping that I would then go even faster in open water.
Off for an easy (very easy, ankle still a bit sore from last night) 5k with the GF.0 -
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