Chasing the Kona dream and a Mai Tai cocktail

hf4z6sqo7vjngi

tunney wrote: »

An extract email "someone" got when he emailed Power2max about a snapped crank bolt

"Hello Fran,

thanks for your picture and your message.

Sounds not good, you are a strong little man "

Maybe something got confused as English not their first language but I'm choosing to believe otherwise.

Bad Tunney!!

sconhome

Aliya Wailing Bench wrote: »

And if i was to venture west of the Shannon what would the recommendation be?

Pints!

tunney

amphkingwest wrote: »

Pints!

Half ones..........

pgibbo

Aliya Wailing Bench wrote: »

And if i was to venture west of the Shannon what would the recommendation be?

Loughrea Sprint is well run and a nice course
Rosses Point is a cracking race
The Aquathon in Salthill is a good event too
Not to forget Kilkee - a cracking race

I'll give you a drawer to sleep in too for the Galway events

BTH

pgibbo wrote: »

Loughrea Sprint is well run and a nice course
Rosses Point is a cracking race
The Aquathon in Salthill is a good event too
Not to forget Kilkee - a cracking race

I'll give you a drawer to sleep in too for the Galway events

I'm doing three of those races, but I'd also throw in the Lough Key sprint in Roscommon while Mullaghmore Sligo & Blacksod Point in Mayo is supposed to be very good as well.

Does that offer of a drawer extent to anything bigger for the more normal sized gentleman!!!

pgibbo

Lough Key is a really good race too.

I'm sure I could find some space for the normal sized folk Fran is used to children waking him at 6am - not sure how happy you'd be with that!

El Director

West of the Shannon from experience...

Hell of The West
Mullaghmore
Lough Key
Loughrea
Blacksod

So basically what the lads said

hf4z6sqo7vjngi

^^^I think we should organise a boards best of the west race at one of those:) Will take a look at one, happy to ditch tri athy oly and replace with one of those mentioned as long as dates suit.

Monday 21st
Easy/Recovery Run
Not a great one, kept the pace slow on the treddie for this. Just as well as it was a poor run as my dinner kept coming up:rolleyes: It does not feel natural running that slow but i know these runs are just important as the tougher ones.
30mins,6.2kms,4.50m/km pace

Tuesday 22nd
Swim
Played switcharoo with the Monday swim until Tuesday as i could not get to the pool. Session was middle of the road, some upper arm soreness on my right arm (metal plate on humerus) felt weak so i could not pull effectively. Probably cold conditions not helping in that regard. Any way i had 10x50s with fist25/sw25 all coming in between 51-58secs, 5x100s alternating sw/p off 2.20 on 1:48,9,9,55(traffic),45. I think the rest going off at 2:20 was too long. Finished off with 4 fast 50s on 44,47,46,48secs before doing a warm down.
48mins,2200mtrs,swolf:80,moving pace 1:50 per 100

1hr Easy Bike
The bolt off my PM snapped but fortuneatly i can still use it. Just an hour easy, tt position feels grand now...no wonder after 600+kms on it last week. Felt strong but kept the power within a sensible range. Cadence lower than usual but i put this down to naturally pushing a bigger gear over in Lanza on most of my rides.
60mins,AP201w/NP202w,Cad:81

Weight has dropped back down again by 2kg after the weight i put on over Xmas, now at 68.5kg. I cringe when i look back in the log at how anal i was about weight last year!! 66kg would be nice for AD but not if i do not feel strong at that weight!!

Fazz

Aliya Wailing Bench wrote: »

^^^I think we should organise a boards best of the west race at one of those:) Will take a look at one, happy to ditch tri athy oly and replace with one of those mentioned as long as dates suit.

Kilkee all day long!

Shell to Run

El Director wrote: »

West of the Shannon from experience...

Hell of The West
Mullaghmore
Lough Key
Loughrea
Blacksod

Also Swinford Sprint which is a class and fast event. Also I see that this years Humbert Half Iron Challenge is the middle distance qualifier for the 2014 European Championships.

El Director

Has to be Kilkee, course would suit you too.

BTH

If hes ditching Athy Oly then surely Rosses point the weekend before is the best bet as a replacement?

The fact that I fly home from getting married in Spain on 30 June, thus missing HOTW (again), has no influence on the above statement.

Fazz

Shell to Run wrote: »

Also I see that this years Humbert Half Iron Challenge is the middle distance qualifier for the 2014 European Championships.

This bad boy seems to have great reports/reputation and a lot going for it with a nice hype by organisers.

Time to give this one a shot too so!

pgibbo

Fazz wrote: »

This bad boy seems to have great reports/reputation and a lot going for it with a nice hype by organisers.

Time to give this one a shot too so!

I have yet to hear any negative comments about this race. Well except from locals who reported finding someone crapping in their garden. Is that right CW????

hf4z6sqo7vjngi

El Director wrote: »

West of the Shannon from experience...

Hell of The West
Mullaghmore
Lough Key
Loughrea
Blacksod

So basically what the lads said

Rosses Point - looks good but just realised the local race is on, Pulse sprint tri so will give that a lash instead of TriAthy.
Hell of The West - ruled out as week before FF:(
Mullaghmore - ruled out as two weeks before FF, wrapped in cotton wool:(
Lough Key - 08th September, possible end of season blow out
Loughrea - likely away on holidays:(
Blacksod - 21st September, end of season blow out
Humbert half - i will be in a jock the week after IM FF

So basically Lough Key or Blacksod....or both:)

27th Jan - Raheny 5 mile RR
02nd Feb - Fingal Duathlon
02nd Mar - Abu Dhabi L/Course (A race)
20th Apr - North Tipp SPR tri
05th May - Boyne 10k RR
22nd/29th May - TT League - Cuchulainn
25th May - Pulse Clogherhead SPR tri
05th/12th June - TT League - Cuchulainn
07th July - IM Frankfurt (A race)
18th Aug - Groomsport HIM
25th Aug - Dublin City OLY tri
08th Sep - Lough Key SPR tri - possible
21st Sept - Blacksod OLY tri - possible

So looks like i am sorted for accom for North Tipp thanks to a kind soul:) Now just to see if any of the westerly boggers on here has space for a small hobbit in one of their drawers:) 1 or 2 of these races may fall off the list as it looks like a hectic race schedule on paper although the ones after IM FF might be a fun way to end the season.

catweazle

pgibbo wrote: »

I have yet to hear any negative comments about this race. Well except from locals who reported finding someone crapping in their garden. Is that right CW????

A fantastic race but with massive hedgerows stretching as far as the eye can see all along the run route, don't be trying out any new gels on the day.

Don't be looking at Galway folks for Blacksod accomodation, you would get there quicker from Dundalk yourself - the place couldn't be anymore remote!

Judging by her name Only Shell to Run is anywhere near!

hf4z6sqo7vjngi

Wednesday 23rd
45min Lunchtime Run
This was a bit of a slog and i felt i was dragging myself around. Not a good one.
45:25,9.7kms,4.41m/km pace

I was due to swim that night but our club AGM ran over so changed the swim until Thursday lunchtime.

Thursday 24th
Swim
Into a wu of mixed 600 before launching into 800 of drills of which half was sculling which left my arms (right again) & shoulders a little tired. Main set consisted of 4x200 steady and the first two were poor at 3:48,51 but started to get going and felt i was getting a good drive from the hips and a good pull for 3:41 and 3:37. Some bs/bc for a warm down.
58mins,2400mtrs

75min easy turbo with sprints
Managed only 42mins before my crank fell off:( I was doing one of the sprints and going hard out of the saddle hitting around 790w when the crank fell off. This resulted in me near impaling my knee on the front derailer as i slid off the bike with my foot still attached to the pedal with the crank hanging off:o I seem to break lots of things!!
42mins,AP 204w/NP 228w,CAD:83

Friday AM 25th
Wakey wakey race tune up treadfest
I was half asleep during the 15mins warm up so much so i extended it to 20mins and put on some tunes. Into 5mins steady and the legs were groaning. Then launched into target race pace for Sundays race, 3x1km with 500mtrs easy. Love the treddie for these sessions as you just lock in the pace and grimly hold on.
Easy @ 12.5kmph pace
Steady @ 14.5kmph pace
3x1km efforts done at 16.5kmph (5.51 mile pace) These felt tougher than i would have liked and my legs were feeling it, i am unsure if i will be able to hold this for 5 miles:eek:!! I purposely held off registering for the Raheny 5 as my legs are still a little tired from last weeks camp and I wanted to see how this session went. Bit the bullet and registered for the race this morning, hopefully give it a good lash and enjoy some racing.
Finished by 7am, job done.
48:15,11.1kms,4.21m/km pace

Another swim planned for lunchtime

pgibbo

Best of luck Sunday. Nice time you're chasing too :cool:

BennyMul

Aliya Wailing Bench wrote: »

75min easy turbo with sprints
Managed only 42mins before my crank fell off:( I was doing one of the sprints and going hard out of the saddle hitting around 790w when the crank fell off. This resulted in me near impaling my knee on the front derailer as i slid off the bike with my foot still attached to the pedal with the crank hanging off:o I seem to break lots of things!!
42mins,AP 204w/NP 228w,CAD:83

My chain snapped before during a sprint and I fell forwards and impaled my "man hood" on the edge of the stem, to this day it brings a tears to my eyes thinking of the pain.

hf4z6sqo7vjngi

BennyMul wrote: »

My chain snapped before during a sprint and I fell forwards and impaled my "man hood" on the edge of the stem, to this day it brings a tears to my eyes thinking of the pain.

Sort of glad i fell to the side after reading that:)

El Director

Chasing sub 29 for Sunday Fran? That would be some going especially after a 36hr week! Best of luck and looking forward to the report as is everybody on here I'm sure.

For Lough Key you are more than welcome at my gaf should you decide to give it a lash.

The TT League - Cuchulainn, what is this about? Wouldn't mind some TT action this year.

hf4z6sqo7vjngi

El Director wrote: »

Chasing sub 29 for Sunday Fran? That would be some going especially after a 36hr week! Best of luck and looking forward to the report as is everybody on here I'm sure.

For Lough Key you are more than welcome at my gaf should you decide to give it a lash.

The TT League - Cuchulainn, what is this about? Wouldn't mind some TT action this year.

No would not call it chasing a time as such but sub 30 has a nice ring to it. I will wear the garmin but do not plan on looking at it during the race. The pain will be short lived so just go hard for as long as i can and if thats sub 30 then cool.
I might take you up on that offer for Lough Key if i end up doing it. The TTs are midweek and in Dundalk with Cuchulainn. They will act as a good midweek hard bike and a bit of healthy competition as a bonus.

tunney

Pity eh Fran?

http://www.bbc.co.uk/news/magazine-21151350

shotgunmcos

tunney wrote: »

Pity eh Fran?

http://www.bbc.co.uk/news/magazine-21151350

WTF kinda porn do you watch... :eek:?

hf4z6sqo7vjngi

tunney wrote: »

Pity eh Fran?

http://www.bbc.co.uk/news/magazine-21151350

shotgunmcos wrote: »

WTF kinda porn do you watch... :eek:?

I have given up ages ago trying to figure out how Tunneys mind works :pac:

hf4z6sqo7vjngi

Friday 25th cont..
Lunchtime Swim
In for another splash, just a short easy one. Some 50 fists between 62-65secs, a relaxed 400 in 7.26, some easy 200s on 3:52,3:40 (1st one traffic) and some 100s all 1.44-6.
Time:42:15,2150mtrs,swolf82,mocing pace 1.54

Saturday 26th
1hr Easy turbo
Makes a change not heading out early for a long bike:p. Nothing interesting about this, just stuck on some TDU coverage and kept the effort easy with tomorrows race coming up. Feeling nice & comfy in the tt position.
60mins,AP181w/NP183w,CAD:83

Swim
4 swims this week and it feels good. This was looking like it was gonna be missed as we had unexpected visitors. Managed to get down and do a 2.5k set. Some 50 fists, 300s, 200s, 100s and mod hard 50s. Times slow starting off but soon got my form going well. Feeling good about my swimming right now and i think the 4 sessions is leading to a bit of consistency.
57:24,2525mtrs,swolf80,movingtime:1:51.

Race report hopefully coming up later for Raheny 5miler.

hf4z6sqo7vjngi

Sunday 27th
Raheny 5 mile race
So first race of the year and i was nervously looking forward to it. Headed down with Michelle & the kids who decided on coming down to shout the DDAC crew on...it helps she is now a member herself:)
Cold, wet and windy down in Raheny, headed out for a 3km good wu with some high knees,heels,fast feet and some short & fast race pace efforts thrown in.
Lined up towards the front and the plan was to ignore the garmin, run by feel and give it socks:)
Set off fast and i was overtaking a load of people but having to weave in and out. Why oh why do the walkers/slow runners start at the front...gets on my tits. Quickly got into my running overtaking a few from the club and also passing Macanri. Turns out 1st mile was a little quick at 5:40 but i was not to know.
As we turned onto the Howth Road we were hit with a strong headwind, i stupidly found myself at the front of a small group and was unprotected from the wind (so much for smart racing). I tried to close a gap up ahead and go with Macanri when he overtook me again but he opened a gap on me. This felt a slower mile and also very tough, It was with a slower 6:12 mile and i was working hard for it.
Recovered a small bit and pushed on in the 3rd mile with a slight downhill before we hit the coast road. I seen one of my club members ahead and the main focus was to close the gap which i did and i sat just behind as we hit the coast road. 3rd mile was a 6:06 and unbeknowns to me at the time i was still on for sub 30 just about and i had passed 5k in a pb by 25secs in 18:35 (a 17:xx should be on later in the year in a standalone 5k race).
As we turned onto the coast road i passed the club mate as he seemed to be dropping the head. As soon as i passed he got a 2nd wind and he latched on. We would end up passing each other several times before the finish line not giving an inch. Before we turned for the last mile i was really starting to feel the pace and was at that stage of the race of "go on walk just for a few seconds":o kept going hit mile 4 in 6:05 and still clinging on with a hope of a sub 30.
Whilst only a gentle incline for most of mile 5 the timing and placing of that mile really hurts the legs. I gave one final all or nothing push to get rid of the club mate on the incline and opened a gap with about a half mile to go. I was cooked at this stage and was feeling the big training camp from last week in the legs. He came back at me again and i had nothing left for a fast finish, he put 5secs in me over the last 400mtrs or so. Tank was empty at the end and a slow 6.18 for the last mile signals that. Crossed the line in 30:25 on the garmin and 30:30 chip time and was third club member home out of about 65. Met up with Michelle, passed her the stinky gear and headed off for a very easy 2.5km easy warm down.
Happy with the race, i have no 5mile time to benchmark against so thats a given pb but happy to get a 25sec 5k pb in the middle of a 5mile race on heavy legs with no speedwork:) The great thing is after i wiped away the snot & drivel and got my breath back i had a big smile on my face, it was great to be racing again. This year there will be more of it, 2013 will be the year i progress and step it up a little, not only in training but races. Well done to Raheny Shams on putting on a great day and the goodie bag was awesome.
30:25,8.1km,3.46m/km pace/6:04mile pace
Happy little hobbit, pics below

Izoard

Nice work - you definitely won the "Best Tan" award in Raheny, albeit the competition was poor, this time of year.

Won't be so easy in Frankfurt with all the Speedo-clad Euros for company...:)

Dory Dory

Well done, you happy little hobbit you! And it's nice to hear your excitement - perhaps 2013 will be the year of the hobbit.

hf4z6sqo7vjngi

Monday 28th
Easy/short swim
Easy enough swim today with no real structure but with 400 of kick thrown in. 35mins of work before hitting the jacuzzi. Not sure if it is the recent Doprah exposure of Pharmastrong but yet again i had two old boys in the jacuzzi telling me i look a bit like Lance.....gee thanks lads i am a pr1ck so am i?:rolleyes:

45min core & foam roller
Done some core work with a couple of moves i picked up from Liam & Lucy on the training week. Probably about 35mins of core work which left me sweating and 10mins of rolling on the unforgiving cardboard roller. Very ouchy in a good way rolling out the quads/calfs and my glutes for about 10mins.

Couple of key/tough sessions lined up later in the week which will be testing, looking forward to it after an easy/recovery week last week. Really enjoying my training right now and generally in good spirits!!