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thanks all.
The report,
Started following JB plan about 6\7 weeks, only managed to get in the Tues,Thurs and Long run but started to feel good and slighlty confident.
(Thanks JB a great plan)
Was suffering from ankle pain after a run but a day recovery and it was grand (till the next outing), I wont mention the extra 5lbs on since the IM.
So arrived in Dublin, dropped off the bag and set off looking for the portaloo, was feeling bloated, so the queues were brutal so stood there checked the watch loads of time, it barely moved looked at the watch again 20min, when the brother pointed me to a subway, so ran and only a few ahead. well to cut this piece short, nothing.
checked the watch and :eek: just 9, so the clash song start playing in my head "do I stay or do I go"; still nothing so off I set not happy fearing the worst.
So as I walk out the wheelchair's are gone and I begin to make my way from the back of the crowd; spot the 3:30 pacers, spot JB give a shout but with the noise or else he just ignored me
, look around for Red to also wish good luck, and as I dont know what Oryx looks like I didnt look for her.
so any way we set off, the plan was to run the first half comfortable, and then see, the brother was going to run beside and see what happens.
the first 2k was brutal trying to run or I made it tuff it was all start stop as I tried to get a warmup and run at the same time, the heart rate was too high here so I calmed down set a limit and this worked.
Went through the 10k at 44ish, and felt good did not feel like I was pushing it. hit the half way point @1:33 and still in control, decided to keep this pace till 30k, started to feel tired and thought I was running slower but the pace was still spot on, going up a dag I started to feel pain in my right ankle, I knew I could run though it so was not worried,
kept the even pace to heart break hill, I started to slow, at which point the brother went past :mad:, I struggled kept him in my sights and lost 10 seconds over the top, got going and started to get knee pains (same leg and the ankle pain) and the pace dropped, I was cold and felt empty I dug in tried to lift the pace, could still see the brothers head (the joys of been ginger) so a quick chat with myself and tried to pick up the pace it kind of worked, and thanks to my body I started to get cramps in the other shin, so at this point I was running with 2 straight legs, got around by RTE and I had to stop the cramp was brutal could not go on, so stretch it, but as most have experienced the feeling of strecting one muscle and the opposite one decides to cramp up, finally get going and the pain in my legs were brutal.
checked the watch and still has some time in the bank for the 3:10, but all I could do was watch it slowly drift away. the last 2k was possible the most pain I have been in running, I was honestly almost in tears, maybe I would have cried if I had the energy.
Finally crossed the line 3:14 ish. (brother times 3:08 after me pacing him, the cheek), a good time but not what I was after.
So 2 days later and I have calmed down a fraction, legs still stiff and ankle is very sore, but only when I move it.
I know it has been a long year and possible not fully rechared from Killarney, or maybe I went out too hard at the start, possible only taking one gel, (until mile 22 where it was possible too late).
So I plan to take some time off training and figure out whats next, I have a few ideas but need to get the mojo back and the desire to train,
maybe look to see if any coach wants to be pro bono work:D.
thanks to CW for the entry, and sorry I missed the Boston qualifier for you.0 -
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So a week of nothing, hadn't planed that much nothing but work was mad.
this season I have decided to try a new approach to the year and give myself targets, some of these are long term and possibly beyond my physical capability but if I dont try I will never know.
Some of these will not be hit this year and are long term and some will never be hit.
Event|Target 1|Target 2|long Term
Sprint Tri|1:10 |1:05 |1:00
Olympic Tri|2:30 | 2:25 |2:20
Half Ironman|5:00 |4:50 |4:40
Ironman|11:00 |10:30 |10
10k|40min |38min |36min
Marathon|3:10 |3:05 |3
Donadea 50k |Finish |4:00 |
Dingle Ultra |Finish |||
10K Swim |Finish | | |
So while I figure out the training for the coming year, all input welcome.
I am doing 2 weeks of prep work, get the body back into the swing of things.
Not putting yourself under any pressure there Bennymul
Has the real boss seen this yet?
Best of luck with it and enjoy your downtime.0 -
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well a belated merry christmas, happy new year and all that malarkie.
the past few weeks I have done nothing, work was mad and then the man flu, the whole house was sick over christmas:( and as a result I have done nothing.
So a new year brings a new lease of life.
last week was a reintroduction to training, 3 spins on the road the first time the bike has seen tar for over 2 months, and these were lovely realisied how much i missed the outdoors. 4 laboured runs these were $h1t, my methabolism means no training and looking at food means weight gain so Im heavier than I want. and 0 swimming,
This week started with a good turbo session.
10min @ 80-90% FTP and this was comfortable.
5min rec
10min @ 100-105% FTP this not so comfortable struggled to hold the power, and about 8min punctured,
got off the bike and began to change the tube and vomited, thankfully the window was open
,
so i left the session.
Tuesday 8th:
Feeling ok nice 30min tempo run, I get into the habit of running slow and it takes a kick in the arse to get going agian so this was that kick.
plan was a few min warmup and then run to tempo feeling.
the 30min came in on 4:18min/km pace - the last 10min I did slow down a bit but at least its a start.
Hit the pool on the way home for the first swim in 1 month.
and this was shocking my arms felt very very very weak. but I got to play with my new swim watch (thanks AKW or sorry Santa)
my times were shocking and I noticed a few odd things which I have to look into.
I noticed I was back to bad habits, arms in a windmill stoke and when I do this my right elbow drops when I breath to the left.
please no laughing at how slow this is
http://connect.garmin.com/activity/259774999
has anyone read the swimsmooth book, worth getting?0 -
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Welcome back BennyMul! (I'd shorten it to BM, but that's just wrong)
I have never read the swim smooth book but have have checked out their website a few times and feel that most of what I have read there is pretty informative. However, I also feel that you really can't learn to swim properly by reading a book - it takes some personal attention in the way of a coach/instructor to correct what you are doing wrong and get you in the habit of swimming correctly before all the bad habits become the norm. Even just one or two refresher sessions to fine tune things can go a long way to big improvements for you.
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Welcome back BennyMul! (I'd shorten it to BM, but that's just wrong)
I have never read the swim smooth book but have have checked out their website a few times and feel that most of what I have read there is pretty informative. However, I also feel that you really can't learn to swim properly by reading a book - it takes some personal attention in the way of a coach/instructor to correct what you are doing wrong and get you in the habit of swimming correctly before all the bad habits become the norm. Even just one or two refresher sessions to fine tune things can go a long way to big improvements for you.
shucks bm,
cheers for the advise. I will look for the 1x1 lessons to try and sort it out.
thanks again0 -
Monday 14th:
Lactate threshold set:
10min @ 80-90% FTP (coming in on 202w)
5min rec
(5min @ 100-105% FTP, 1 min rec) * 4 (~245w)
Nice set feeling good on the bike, FTP still below where I would like it.
Tuesday 15th:
Easy recovery run, trying to change my approach to "easy" runs and actually run them easy as opposed to worrying about pace\time etc.
Had planned to hit the pool on the way home but an evening meeting ran over and the window I had was gone
Wednesday 16th:
lunch time run canned dam work getting in the way
Evening Bike:
Tempo session:
45min @ 80-85% FTP (coming in on 206)
5min rec
10min @ 90-100% FTP (244)
another good session happy with the effort.
Thursday 17th:
again work and time got to me and missed my window for a swim, not a happy bunny.
Had to bring the youngest to soccer, and you could hear the rain beating on the roof, one brutal sh1t night, and I was toying with the idea of running in it.
Got him home and to bed, looked out and it was bad, but as the great Sean Kelly says you never know how bad it is until you are out in it, so out i went
and it was bad, wore a cycling thermal jacket and it was nice and warm,
Plan called for 4*800, 400 rec, ( i was looking to get these close or under 3min for the efforts but with the wind rain cold it was going to be hard)
efforts came in on (3:06; 3:011; 3:09; 3:14),
Friday 18th:
Again no lunch time run, missing the planned tempo session.
but finally got to the pool.
total 3.5k (3k swimming and 500 drills)
started off with 10*100 off 2:20
Didnt push the pace just wanted to do a more structured set,
My timing is brutal for each of the first 50m these were around 55 sec's the return was 1:0x
the rest was a mix of 400 easy with\out pull buoy.
Saturday 19th
Was late getting to the bed Friday night so didnt hear the alarm going off, and when I did get up was giving a few things to do before I could get out on the road. so attack them I did and did my back in lifting a rabbit cage (its a big one honest), I got everything done and the inlaws came down.
So spin but on hold, while I had to do a few more things by the time I was done it was freezing and dark, and I could barely walk,
but I was not going to waste the night so off for a run, and this was stupid the pain from the back was impacting my leg range and my running form was brutal and slow.
could only manage 7k,
Sunday 20th:
slept badly last night every time i moved I woke with the pain from the back,
Finally got up and brought the wee man to basketball, finally started to loosen up so jumped on the turbo, I felt this was a bit safer than the road.
Session was great. but I wiped the head unit before I could upload it and this pissed me off no end.
2hours @ 85% ftp (not sure of the watts here last time I looked was 204 including a very easy warmup)
during the session on the 5 min 30 seconds > FTP, on the 10min 1min >FTP
Felt really good during this the last 20min I had to concentrate this was only in the head the body was still fine hitting the numbers.
An ok week, a few sessions missed and only 1 swim.
the weight is still crap.
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Monday 14th:
Lactate threshold set:
10min @ 80-90% FTP (coming in on 202w)
5min rec
(5min @ 100-105% FTP, 1 min rec) * 4 (~245w)
Nice set feeling good on the bike, FTP still below where I would like it.
Tuesday 15th:
Easy recovery run, trying to change my approach to "easy" runs and actually run them easy as opposed to worrying about pace\time etc.
Had planned to hit the pool on the way home but an evening meeting ran over and the window I had was gone
Wednesday 16th:
lunch time run canned dam work getting in the way
Evening Bike:
Tempo session:
45min @ 80-85% FTP (coming in on 206)
5min rec
10min @ 90-100% FTP (244)
another good session happy with the effort.
Thursday 17th:
again work and time got to me and missed my window for a swim, not a happy bunny.
Had to bring the youngest to soccer, and you could hear the rain beating on the roof, one brutal sh1t night, and I was toying with the idea of running in it.
Got him home and to bed, looked out and it was bad, but as the great Sean Kelly says you never know how bad it is until you are out in it, so out i went
and it was bad, wore a cycling thermal jacket and it was nice and warm,
Plan called for 4*800, 400 rec, ( i was looking to get these close or under 3min for the efforts but with the wind rain cold it was going to be hard)
efforts came in on (3:06; 3:011; 3:09; 3:14),
Friday 18th:
Again no lunch time run, missing the planned tempo session.
but finally got to the pool.
total 3.5k (3k swimming and 500 drills)
started off with 10*100 off 2:20
Didnt push the pace just wanted to do a more structured set,
My timing is brutal for each of the first 50m these were around 55 sec's the return was 1:0x
the rest was a mix of 400 easy with\out pull buoy.
Saturday 19th
Was late getting to the bed Friday night so didnt hear the alarm going off, and when I did get up was giving a few things to do before I could get out on the road. so attack them I did and did my back in lifting a rabbit cage (its a big one honest), I got everything done and the inlaws came down.
So spin but on hold, while I had to do a few more things by the time I was done it was freezing and dark, and I could barely walk,
but I was not going to waste the night so off for a run, and this was stupid the pain from the back was impacting my leg range and my running form was brutal and slow.
could only manage 7k,
Sunday 20th:
slept badly last night every time i moved I woke with the pain from the back,
Finally got up and brought the wee man to basketball, finally started to loosen up so jumped on the turbo, I felt this was a bit safer than the road.
Session was great. but I wiped the head unit before I could upload it and this pissed me off no end.
2hours @ 85% ftp (not sure of the watts here last time I looked was 204 including a very easy warmup)
during the session on the 5 min 30 seconds > FTP, on the 10min 1min >FTP
Felt really good during this the last 20min I had to concentrate this was only in the head the body was still fine hitting the numbers.
An ok week, a few sessions missed and only 1 swim.
the weight is still crap.
you must be on the Fink Plan Brendan if you started with a rest day on Monday 0 -
you have to start with a restBrick Session wrote: »you must be on the Fink Plan Brendan if you started with a rest day on Monday just wrong not too.
Monday 21:
Latacte Threshold session
10min warmup,
6*1min on 1 min rec @>110rpm
10min easy
2* 15min @100 - 105% ftp
the battery on the PM died mid session so the 15 min were done on feeling, felt ok but think I was a fracton under FTP for the 15min efforts.
Tuesday 22:
Plan was for 4*800m hill work, but there is a brutal fog out there and I forgot a high viz jacket this morning so swapped thursdays tempo session.
this allowed me to do laps of the ind. est. less traffic and better visibility.
the Tempo session was a simple 35min @ slightly below 10k pace.
setting off and i forgot a hat, one stupid mistake.
the session was good with an average pace of 4:08min/km. never struggled and was able to relax through out the session, Once I stopped I noticed that the sweat in my hair had honestly started to freeeze :eek: should have brought a hat.0 -
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Wed 6th:
handy 7k lunch time run,
Was stuck for time on the way home so could only manage a short swim.
200 wu
800m drills, (200 single arm, catchup, fist, high elbow)
400m - feeling better again and trying to swim faster without messing up the stroke, got stuck behind traffic and a shower of ..... all standing at the wall none of them moved so had to stop turn and go, but still a pb for the 400,
a few seconds left out there, but hey
400 pull buoy and paddles concentrating on high elbow under the water.
200 cd, I hate feeling when I remove the paddles I feel I have no grip or leverage in the water - is this normal?
Thursday 7th:
a day full of meetings so no run.
on the way home and the car died, so this set a nice mood for the evening, but managed to convince myself to get on the bike.
plan 1 hour @80% ftp. with 10 seconds sprints ever 3min
took a few min to get the legs into action but it was an easy enough spin,
got the hour done and felt good and "comfortable" another hour was possible,0 -
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Monday 11th:
The plan called for a 45min at effort, then 3*2min @FTP with 3min tempo between the,
not sure if I sould try the session after the past few days, in the end jumped up and if it was $hit I would stop if not good.
5min warmup and then into 45min
this was to be 76-90% ftp, and came in on 84% so was happy HR was nice and controlled with a gentle rise as time progressed.
then the 3*2min - again no problems hold FTP for 2min, the rec was done at 80% ftp
a nice session and got off the bike happy (power is down from where I would like it but I am happy with the sessions Im doing)
total 1hr @207watts
Tuesday 12:
Session called for 5*800's but due to work it was late, dark and cold getting out so canned this and swapped for a 40min tempo run from later in the week. this was ok, speed wise not a fast as a few previous weeks but was on a shilghtly harder route.
Time 39min
Dist 9k
Pace 4:22 min/km
Wednesday 13:
One crap day, just went downhill.
the plan was a nice swim and then on the bike for 2hours watching the football.
The swim didnt happen and by the time it came to getting on the bike I was in no form for sitting there so the day won and got the better of me. not a happy bunny. 0 -
Thursday 14th:
Working late and was stressed out so had to train, on the turbo at 10, and just spun the legs for 40min,
Friday 15th:
got a 30min window for a run so I took it. simple plan feck all wu and then 5*800s in the est and then back to work.
wu was fine, feeling tired and not free, but hey they the intervals and then worry
the first one was good, second not so, and all the way to the 5th, I should have stopped on the 4th but hey the plan said 5.
Times (2:50, 2:55, 3:02, 3:01, 3:12)
back in 35min, close enough
Had to cancel the evening swim, as work was mad and this meant the wee man had to miss his lesson
Saturday 16th:
a hectic day and I know the long run was gone so I changed this to a PMP run, Ran it on feeling and felt good at the start so pushed it on a fraction,
total 40min @ 4:20min/km pace (felt like I could keep this a bit longer)
Sunday 17th:
Long very windy spin, rode in to Carlow to met the racing group, flew in thanks to a nice tail wind, the first 90min of the group was slow due to the wind, (avg pwr 140w, Np 195)
stopped at the bottom of a drag to answer the call of nature and let the group get out of sight so I could chase them.
a nice 23min @265w,
for the last hour went to the front of the group and rode steady
60min, avg 226 np239 35kph.
Left the group and back into the headwind :rolleyes: so a nice 30min climbing and a brutal headwind.
First real long spin in an age and was happy felt good, tired once home.
Dist 125k
Time 4:30
Avg 163, Np 211.
TSS 3220 -
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