Jesters first Marathon & HIM attempt's.

jester1980

As the heading says i will be attempting my first marathon in Connemara and hopefully will move on to Triathlon season and attempt a half Iron Man. Most probably the one in Swinford at the end of July. So i've Decided to keep all my training in a log and feel it would be great to look back over and also get some advice.

So a bit of background.

Decided to give Triathlon a go last April so trained for the Super Sprint in Athy. Great fun and fell in love with it, but most of all i fell in love with running so decided to do the Dublin Race Series. Did a 12 week training Programme for the Half Marathon and completed it in 1.44.37 i was very happy. Back in June i had contemplated doing the Marathon but somone on here advised against it and said to get a bit of running under my belt first which was some of the best advice i ever received. Did a few more Duathlons and Triathlons also throughout the summer.

I've gone from 18 stone at the start of last year to 15 1/2 now, i feel i can get myself down to 14 - 14 1/2 for the Marathon so thats another small target. I'm 6'3 by the way.

So time to kick on and hopefully this will is a great year for me. I'm currently on my 6th week of a training Programme and start back swimming this week after a months break.

catweazle

Nice one Jester, I did something similar in 2010, Connemara and then Swinford - make sure to not think the running is sorted after Connemara as it came back and bit me in the ass, you need to keep it going.

I will be doing Swinford myself so I will keep an eye on this log

jester1980

Thanks Catweaze, have a decent half Ironman Programme that's supposed to start the week after Connemara, but ill obvioulsy have to rest up a bit. How long did you take off before beginning training for Swinford?

jester1980

Well have given up the booze for a while, wouldnt drink that much anyway but said i'd come off it for a while. Day 2 and Liverpool are on TV, would have loved a bottle

Monday 2nd
Decent start to the week with a 10 k paced run, felt good and strong and was good to sweat out all the New Years booze.

Tuesday 3rd
First day back in work, pain in the hoop and all i wanted was to hit the sofa when i got home about 7.00 but went out for a 8 k run, slow enough but that was the plan.

Wednesday 04th
Another 8 k today and did a paced run again. No complaints.

catweazle

jester1980 wrote: »

Thanks Catweaze, have a decent half Ironman Programme that's supposed to start the week after Connemara, but ill obvioulsy have to rest up a bit. How long did you take off before beginning training for Swinford?

I took Shag all time off if I remember - but what I did was concentrate on the swimming and cycling that I had been neglecting up till then. I stayed away from the running for ages and I got caught on the day - however getting too excited and going too hard on the bike in Swinford was my main mistake i had nothing left for the run.

jester1980

Thursday 05th

Running
Had hoped to get a quick 5k in before my swim session but was quite late getting out of work so just went straight to the gym and to the treadmill, i havent used a treadmill since April when i started running and now i remember why, i hate the bloody things, got 2.5k in at strong pace.

Swimming
Swim Fit class started back tonight, has been off for two weeks and i missed this two week previously also, i do this class Tuesday and Thursdays for 45 mins in a 20 Metre Pool.

6 Lths Warm up - 2 front, 2 back, 2 Br Stroke.
6 Lths Pace
12 (6*2) Sprints with 20 second rest. 40 secs max target.
6 Lths leg work only with float, (This killed me last night for some reason)
6 Lths Front Crawl Arms only.
12 (6*2) Sprint Races
2 Lth Cool down.

FRIDAY 06/01
Rest Day - YAYYYYYYYYY

jester1980

Sat 07th
Running
Long run day today and the program had a nice short one so 14.5 km done at mid pace. Wife came with me and cycled beside me which was nice for a bit of company.

Sunday 08th
Bit of a disaster this morning, had planned on a nice 30 km cycle this morning and i'm usually very well organised but i never checked the tyres and they were flat enough as have not cycled for a few weeks, went to pump them up and the pump was broke, "Are you kidding me", how does a pump break. Had missed the spin class in the gym by 20mins too so went running instead.

Running
Nice 10 k run with a bit of pace, nice and cool out.

Swimming
Still easing myself back into the swimming so nothing to difficult.
Warm Up - 5 * 20 Freestyle - 100 m
Build Up - 1 *20 Breath left, 1 * 20 breath right, repeat 5 times - 200 m
Core - 6 * 100 m, rest 20 secs - 600 m
Warm Down - 5 * 20 Freestyle Push & Glide, rest 10 secs - 100 m
Total 1000 m

Good week in running with 53 km done, my most since began running last April, feel good as well which helps. Eased back into swimming and will be back in the flow next week with two swim fit classes and 2 of my own sessions. No cycling done so will sort that next week.

jester1980

To keep track on my weight i decided to weigh myslef every Monday, have done lots of excercise last week and really tried to eat very Healthy so was expectingto shed a few xmas pounds but was better than i could have imagined.

WEIGHT IN
02nd Jan - 15.8
09th Jan - 15.3
Loss 5 Pounds

So great start to the week gave me an extra spring in my step and moves me closer to my goal to be under 14.7 for Connemara.

RUNNING
Week 7 of my programme and all is going well, i should have ran 203 KM in 6 weeks and i've done 196.5 so very happy with that. 12 weeks to go so the next 10 weeks i plan on doing a bit of hill work. Up to Howth last night and parked in Sutton Cross and ran to the summit and then back down through Howth town before back to Sutton Cross. All in was 10.5 KM. Really enjoyed it and was my favorite run in the last 6 weeks, Hills were not too bad and had no difficulty with them, obvioulsy alot easier doing the hills in a run like that then 38km into a marathon.

jester1980

Running
Just an 8k done tonight, nothing too fast, got awful stitches during the run for the first time ever so hopefully that was a once off.

Swimming
Swim Fit class tonight, about 1000m done, 40 % of the class was leg work which was tough going and then another 40 % was short sprints with 10 seconds rest. Was knackered after it.

Took the plunge and joined Fingal Tri club this week so have my first session with them tonight, running session so looking forward to it while a bit nervous also.

jester1980

First night with the new tri club and have to say i really enjoyed it, last night was just the run training. Wont be able to cycle with them this weekend so will hopefully get out the weekend after.

Running
2.5 k - 3 k Warm Up
25 mins of Sprint drills uphill (Have not done anything like this in a hell of a long time, was tough enough but felt like i did okay)
2.5 k - 3 k Warm Down.

All in all was an enjoyable night and was nice to run with other people, looking forward to next week already.

shaviebeby

Hi Jester, what training programme are you using? Do you recommend speed sessions over shorter distances, ie 800 m timed?

jester1980

Hi, i'm using the Hal Higdon Novice 2 programme. His site is fantastic and he has prgogramme's catering for everything and every level. I'm defo not the right person to advise you on speed sessions as the one i did on Wednesday with the Tri club was my first ever. But they are defo needed and i really want to improve my 5k and 10 k times for Triathlons.

Stick a post in the general ATR section and people will give you better advice than me. What race are you doing?

jester1980

Thursday 12th

Cycle
Finally got back on the bike tonight, didn't have much time as had swim training at 7.15 so did a nice 15KM spin, have to say really enjoyed it but it's been well too long. Will go out this Sunday for a longer spin and then going forward from Sat week ill be cycling with the tri club so will move my long slow weekend run to the Sunday.

Swim
Bit of a boring class tonight, 5 min warm up and then 15 mins working on Breast Stoke technique and speed, then 15 mins on back stroke speed and technique as well. That left 10 mins for Front Stoke and just a speed session trying to get as many lengths in as possible. Hope to do a long session one of the days the weekend and maybe if i have time fit in a speed session as well.

Friday 13th - REST DAY

jester1980

Sat 14th

Running
My long slow run today and it was the longest run i've ever done, was a little nervous (stupidly) but all went great. Run was 22.5 km and went up to the phoenix park and did the half marathon route with an added 1.5 km at the end. Wife came cycling with me to keep me company while i ran which was nice. Needed a change from the roads around Swords / Malahide so thought it would be nice to change the scenery. Up to 24.5 km next week which should be fine as felt still had a bit in the tank.

Sun 15th

Cycling
Went cycling with the brother today, will go with the Tri club next weekend. Did 40 km and went through Skerries and up the famous Black hills for the first time. Felt alot more tired finishing the 40 km on the bike than i did yesterday after the run, really need to put more time into the cycling if i'm to attempt a half Iron Man, first thing that went through my head when finishing was i'm attempting a HIM and it's way out of my league. Will see how things go over the next few weeks.

Swimming
Back to the pool in the afternoon, and had a really good swim.
200 M Warm Up, front, breast and back.
200 M - 5*20m Front with 1 min rest and another 5*20m 1 min rest
1000 M - 50 lengths Front
100 M cool down, front and breast

Was very happy with the swim and was just what i needed after the cycle i suppose, I feel my swim fitness is back to where it was in November before the December break so it's onwards and upwards now.

couerdelion

Just read through your log, i'm coming from a similar place weight wise and if I can get down to a 'fighting' weight of 15.5st I'll be very happy. Only an inch taller than you and 2 st at the moment.

On the cycling front, just keep at it and add to the km week by week. Plan the route so you can add on extra km if you feel up to it too.

I think it's much easier to add km's to cycling than running but might be worth not venturing too much outside of 10% extra per week.

My brother in law is in Fingal Tri Club but I don't think he's ever ventrued out with 'The herd'.

jester1980

Cheers for the post, going to go out cycling with the Herd this Saturday and see how it goes. Hopefully it doesnt take too much out of me the day before my long run (24.5k) but im sure ill be fine. Going to try get two small cycles in a a week as well and may start cycling to work once a week on my rest day(36km there and back), just go at a leisurley pace. So i defo have time to fix the cycling and build up some confidence.

jester1980

No weight change today, trained more and ate the same as last week when i lost 5 pounds but no change.

Running
Had a little niggle in my leg above the ankle yesterday, but felt like it was okay and wouldn't affect my running, just thought it was from cycling and swimming on Sunday. Went to Howth again and parked at Sutton and ran to the Summit and back down through Howth town on the other side, 10.5km in distance and felt the improvement from last week already. Lots of stretching after and by the time i got home the leg was very sore, iced it up and put various creams on, still sore today but feel like it will pass so will just take a rest day today so i wont miss run training with the tri club tomorrow, supposed to have an 8km tonight and swim fit so will move the 8km to Friday. Fingers crossed the leg feels better tomorrow.

jester1980

As i only started running and Tri last year every race was a PB as only raced each distance once.

5 K - 23.25 May 11
5 M - 39.1 July 11
10 k - None
10 M - 1.21.21 Aug 11
HM - 1.44.37 Sept 11
FM - CONN 2012

Tri Sprint - 1.21.31 July 11
Aquathlon - 35.42 June 11

What i'd like from this year would be to hit under 21 mins on 5k, doubt i'm too far from that at present.

Would love to break 1.15 on tri sprint, swimming and running have got much better so this is achievable.

Lastly hope to do Dublin Marathon as well as Conn and would love to break 4 hours on one of them.

jester1980

All has been going so well in my marathon programme and then i decide to get back to the cycling and i pick up a little knock. Leg is still a little sore today but is getting better. Tried running on it last night just a tiny distance and felt it would do no good to go running with the tri club as was a little painful. Main focus is to have it back in good nick for the LSR this weekend which is 24km.

The one good thing i can take from this is the change in myself the last year, the knock has me utterly bored and feeling down because i can't go out and excercise, be it run, swim or cycle. This time last year would have been the other way round and would have being feeling down knowing i had to get myself to the gym. So very happy the way things have changed in a year.

catweazle

Good half marathon time, deffo shows you can get under 4 hours if you have the training in - Conn will be a lot harder than Dublin. But if you get close in Conn you will break 4 in Dublin

jester1980

Cheers, suprised myself with that time, when startng out the 12 week training programme for the Half I would have been happy with 2 hours. I've stuck to the new Training programme like glue the last 8 weeks so hopefully it will stand me in good order. Main thing is to finish my first one in one piece i suppose. Really looking forward to the buzz of the whole weekend.

jester1980

Have been doing by brains in the last few days not being able to train so come Friday evening i felt the leg was alot better and decided to go and do some training.

Friday 20th

Running
Just did a very slow 5KM to make sure the leg was better, went well so full steam ahead again.

Swimming
Straight up to the pool after the run and while swimming i found out how i hurt my leg last week, while tumble turning after a length and kicking away from the wall the leg got sore and realised this was what caused the niggle so have to be careful doing this going forward, crazy or what. Good session last night and felt had more in me, longest swim to date i think.

Warm up (400m) - 60 M Front, 40 mixed, 60 Front, 40 mixed and 200 front, 30 secs rest between each set.

Build Set (300m) - 5 * 60M fc - 30 secs rest between each set

Main Set (1000m) - 100 M, 200 M, 400M, 200M, 100M again with 30 seconds between each set.

Cool Down (300m) - 5* 60 M FC slow strokes working on technique and breathing.

Total 2000M

Saturday 21st

Running - Up to the phoneix park today for my 24km. Slow run at 9 1/2 min miles, from about 10 miles on i struggled this week, had pains everywhere and head wasn't in it at all, second time this has happened to me, other time was half way through my HM programme last year so hopefully thats it over, stupidly and carelessly i drank no water on sat morning and forgot to bring water with me so this prob didnt help as am used to needing water at about 10 miles. Main thing is the niggle is gone and didnt miss too much running this week.

alitoast

Best of luck jester, I have similar times as you so will watch for your conn run with interest. Cork will be my first marathon in june

jester1980

Running
Just 5 miles tonight but done at pace and ran at 7.45 Mile pace which was decent enough for me

Swimming
Similar set to the othe night but a little less distance.

Warm up (400m) - 60 M Front, 40 mixed, 60 Front, 40 mixed and 200 front, 30 secs rest between each set.

Build Set (300m) - 5 * 60M fc - 30 secs rest between each set

Main Set (800m) - 100 M, 200 M, 400M, 100M again with 30 seconds between each set.

Cool Down (100m) - 5*20 M FC slow strokes working on technique and breathing.

Total 1600M

jester1980

Running
Back up to Howth for my weekly 10.5K hill run, checked the hill earlier on map my run and it seems a little bigger than Conn which is good, hopefully Conn doesn't shock me now knowing that. Run took bang on an hour. 30 mins to the top and then 12 mins down the other side before 18 mins flat loop back to other side.

Swimming
Swim fit class tonight and had a stand in trainer for the week so was nice to do some different workouts.

Warm up - 6 Front, 4 back, 4 breast 280 M
Leg Work - Holding a board the whole time, 6 front leg, 6 back legs, 6 breast legs, 6 dolphin kicks 480 M
Arms - Float in between legs 6 front, 6 back and 6 breast 360 M
Class finished here
Continued on myself with 20 lengths front 400 M
Warm Down - 4 slow front 80 M
Total 1600M

Happy with two decent days in a row there, run training with Tri club tonight.

jester1980

Wed - Run training with the Tri club, only about 2.5 KM run, rest of the class was all circuits, was very tough, alot of squats involved and really felt it Thursday.

Thursday - Rest Day - Went for a meal and a drink with the wife as I have been very good in Jan

Friday - Brick session, Did 20 km on the bike and then straight off into a 5 km run, run was about 2 mins slower than me running a normal 5 k at speed so wasnt too bad. Legs felt stiff after though.

Went out to the NAC today to use the 50 M pool for the first time but they said it was only 25 M pool for a few days so gave it a miss, will swim in my local place the weekend and hopefully hit the NAC next Fri again.

jester1980

Long run today and was a half marathon, went to the phoneix park and did the half marathon route backwards. Ran it very well and ran it in 1.50 so just over 5 mins slower than my half time, prob a bit fast but felt i was going slow enough and was comfortable. Tried a gel for the first time today and took it with about 5 miles to go, not sure how it worked. But finished strong and felt i had alot in the tank which was good compared to last weeks slow Run.

jester1980

Sunday - Swimming

WUP 60 FC, 100 FC, 40 FC, 100 MIXED, 200 FC
BUILD - 5*60 FC
MAIN - 12*100 FC
CD - 5*20 FC

2100 M

Monday - Got home late from work and had no motivation to do anything at all, needed a goot kick up the hole really but collapsed on the sofa for the night.

jester1980

What started out as a bad week on Monday quickly improved.

Weigh in today and was 15'1 so down 2 pounds. 7 pounds lost in Jan so, thought would be more but trying to get towards my goal of under 14 '7 is harder than i thought.

Tuesday RUN
Weekly hill of Howth 10.5 km Run, went with a friend and we went a good clip and finished in 55 mins which was 4 mins faster than my faster time, usually go slow on my own but was nice to try the hills at a fast pace.

Tues Swimming
Got up before Swim Fit to get some extra lenths in.
100 M -20 FC, 20 BR, 20FC, 20 BR, 20 FR
400 M - 4 * 100 M 20 secs rest
Swim Fit
240 M Warm up - 80 Front, 80 Back, 80 Breast
960 M Main - 8 * 120 M Front, 30 secs rest
120 m - 3 * 40 M sprints

Just over 1800 M total

Wednesday
Running with tri club, LSR of 8 km

Thursday Running
8KM fast pace of just under 8 minute miles

Thursday Swimming
Swim Fit
240 M Warm up - 80 Front, 80 Back, 80 Breast
240 M Front - Arms only float betwen legs
120 M Back - Arms only float betwen legs
120 M - 3 * 40 M sprints
120 M - Front legs only holding Board
80 M - Breast stroke legs only.

Just over 900 M total

Cramped up to bits during last set, had to drag myself out of the pool.

jester1980

Running - 197.5 KM
Swimming - 14.7 KM
Cycling - 75 KM (OH DEAR)

jester1980

Sat - Woke up today and the leg was a little sore where i cramped up in swimming on Thursday, so instead of doing my LSR i went for a cycle instead and did 27.5 KM. Nice route from Swords to Baldoyle and then back through Portmarnock and Malahide.

Sun - Felt much better today. LSR was 27.5 KM this week so parked at the inlaws house in Clontarf and ran from the Yacht in CLontarf to the Summit up the Sutton side and then back the Howth side, wanted to see how hills went when running for a bit already instead of starting on a hill. So went fine, went trhough a hell of alot of water. Pace was 5 1/5 min per KM.

Up to the pub after for the match and a coke.

jester1980

Very good weeks running but not much done in swimming or Cycling. Just under 7 weeks to Connemara and getting excited now, Hopefully this flys in.

Monday 06th
Very slow 10 km Hill run up Howth wih the mrs, was perfect recovery run after 27.5 km the day before. Went up the Sutton side of the hill which is about 5 km to the top and incline goes to 400 ft over about 5km.

Tuesday 07th
Up to Howth again with a friend and added an extra distance in so was a 14km run, this time we went up the Hill the Howth side which is much sharper and only 2 km in distance but 400 ft again, first time to do this side and was very tough. Looks very similar to last hill in CONN. Did this run speedy enough in about 5.10 min KM's.

Swim - Straight to Swim fit after, loads of sets of 100 metres and some sprints. All in all just over 1000 M.

Wednesday 08th
Running with the Tri club tonight, 1.5 KM warmup, then sets of 50 m bum kicks, 50 m high kneess, 50 m long leaps followed by 100 M sprint. Repeat this 5 times. Then it got interesting, the coach was on a bike and we did lots of sprinting.
1 MIN JOG followed by 1MIN flat out sprint
1.30 JOG followed by 1.30 flat out sprint
1 MIN JOG followed by 1MIN flat out sprint
1.30 JOG followed by 1.30 flat out sprint
1 MIN JOG followed by 1MIN flat out sprint

This was tough enough as am new to speed work, enjoyed it though.

Thursday 09th
Very slow 5 km run

Swim - Lots of work on the stoke followed by few sets and then ending in a ten min swim

Friday 10th - Rest Day

Saturday 11th
LSR today, did 29.3 km, felt decent enough, strangley during my long runs i'm gewtting pain just below my left shoulder, when i stop and drink it seems to dissapear so not sure if this is to do with dehydration. Run took 2.52.

Sunday 12th
Did the same route as last week thought Baldoyle, Portmarnock and Malahide before heading back t swords. 27.5 KM.

There was loads of people out swimming on Portmarnock Beach today.

So decent week for the running, feel quite rested today having done the LSR on sat and not Sun.

jester1980

jester1980 wrote: »

All has been going so well in my marathon programme and then i decide to get back to the cycling and i pick up a little knock. .

Same knock has come back this week after cycling on Sunday, its an exact repeat of where it was sore just above the ankle so have done nothing so far this week. Feels a little better today so may try 5 k slow tonight and if at all uncomfortable ill stop.

I have to get 50 k in this week so ill see how that goes, may have to miss a run which i hate doing. LSR is only 21 k which is good though so hopefully i'll be ok.

I've decided not to play with fire and and will completley leave the cycling until the Marathon is finished, its keeping me out for a few days and with just under 6 weeks i don't want to take any more chances. Completley messing with my head missing runs as well

jester1980

Tred running on Sat and pain was brutal so got myself a physio appointment this morning. First ever one.

Luckily i'm not injured but my legs are in bad shape, He said my legs were like Bricks. So he spent a good 45 mins working on the one leg and the foot, showed me where the problems where etc.

So ive to do a swim tonight and then a slow 5 k tomorrow and ring him after both. Hopefully it has worked.

The head was in a bad place on sat after trying to run, was thinking would i have to pull out of Conn and what a waste the past 11 weeks had been.

Not sure on the missed week now, 50 k down, do i just forget about it and continue onto the next week?

jester1980

Well i was back light training last week and felt okay, after two full weeks off and a few Physio appointments he said i could run again. Felt brutal missing two weeks of the programme. Last week i just did slow runs as ankle is still not 100% but getting better all the time.

Did 5k, 6.5k, 14.5 k and then the Spring Half Marathon on sunday for my LSR and did it in 1.49.16. Felt okay after it and niggle in the ankle came but went.

This week so far i rested on Mon and did 11k on Tuesday and then did 2k swimming last night with build ups and warm downs and then 12 sets of 100 M.

3 weeks on sunday until Conn and have a 20 Mile LSR this weekend, hope to get a good bit of swimming in next two weeks but will once again leave the bike as it was aggravating the ankle.

Onwards and Upwards

jester1980

Thursday - 8 k run done last night at 9 min mile pace.

Friday - Club Swim - 400M WARM UP. 5*200M AND lastly 10*100M. Felt great after but was tough swim.

5 K run tonight also.

jester1980

Saturday I spent the day at a Triathlon seminar put on by our Tri club, was a great day and a hell of alot gained from the day. Eamonn Tilly was the fella running the seminar. Lovely guy and really knows his stuff.

Sunday was long run day and last big run before tapering starts. Was a little anxious as wasnt overly happy with how i felt after half marathon last week but all went well and ran 20 miles in about 3.12. Tough aul run in fairness and my longest ever but enjoyed it. Went Clontarf up to Howth Summit, back through Howth, then Baldoyle, up to Donaghmede, back to malahide road at Cadburys and down towards Clonrtarf again.

Have stopped using headphones last few weeks while running and i dont think i'd ever go back to them, much more enjoyable without them.

jester1980

12-18 March

5k run
5k run
10k run
19k run

Swim - 2 KM - 200 Warm up followed by 17*100 and then 100 cool down

19th - 23rd March
6.5k run
6.5k run
5 k run

Swim
1.4 - 100 Warm up, 3*400 and 100 cool Down
and
2.3 - 200 Warm up, 8*50, 400, 8*50, 400, 8*50 and 100 cool down

Just over a week until my first ever marathon, very excited now and really looking forward to getting stuck in.

Bally8

Best of luck jester. I think it was a wise decision to let the bike go for now. Enjoy the marathon, you have put the work in so relax and enjoy the rewards:)

jester1980

Thanks Bally, hopefully was the right decision. If i have to give HIM a miss this year so be it, no hurry anyway i suppose

jester1980

Saturday - Took a rest day today

Sunday - My last LSR today of 13.5 km at about 5.30 KM pace. Fantastic day out for it.

One week to go

Very little to be done this week, 3 very small runs and one swim planned.

jester1980

Shocking timing. I woke up with a really sore throat this morning and its turned into some sort of flu or virus. Shivering all over, no heat in me, nose is like a tap , headaches and still a sore throat.

Leaving work now and going home to try and get better, what bad luck.

Been told just to make sure get loads of fluids and Vitamin C.

jester1980

Well it's probably time i updated this with my Marathon.

The Monday before the marathon started with me getting sick, brutal timing. 3 1/2 days off work and still felt awful when woke up Sat morning which was when we were going to drive down. Felt so bad was just going to skip it but wife changed my mind and decided i had put in too much training not to go. The main problem was trying to eat and keeping the food down.

Anyway race day arrived and felt a little better. Got the bus from Clifden out to the start and felt good waiting around. Race started and off i went. First mile or so went fine but at around 2 miles didnt feel myself at all. 3miles came and i had to pull up and get sick, disaster.

My running time at this stage was completley off, had hoped to hit around 4.10 which i was confident of doing as my LSR's of 20 miles had taken about 3 hours and that was including Howth Hill.

I Wiped the Mouth down and off i went again. At this stage i knew i wasnt going to be getting my times so just tried to enjoy it. Got to mile 10 and sickness struck again and had to get sick again and this time walked for a few mins. After this there was a nice stretch of road out of the sun.

Was able to keep running thankfully and hit the half way point in 2.02. 17 minns slower than originally planned. Onto the first major hill and was able to get up it slowly. Started feeling completley drained at this stage and got a little worried, had been taking Gels but just felt like i was running on empty.

The next 7 miles or so were very hard with alot of stopping and starting. Really struggled here and was hard to keep myself going. Was just quite upsetting knowing i had found running 20 miles previoulsy very handy and was now having a nightmare.

Got to a small town and a few people cheeering gave me a little boost, got sick for my third and final time just before the last big hill. Struggled really badly up this and it seemed to go on forever, felt all the hill training i had done just went out the window. Came in sight of the finish line and with about 200M to go my whole body cramped up, and nearly had to crawl over the line Finished in 4.42.53

Was very deprerssed about the whole thing and really did take me a few days to get over the dissapointment of the whole thing.

I am happy enough i finished it but just didnt go according to plan. So onwards and upwards i suppose and on to Triathlon season.

jester1980

Week of 02nd - 08th April i didnt do a single thing. Was still a little sick until the wednesday.

09th April - 25km Cycle

10th April - Small Brick session of 11km cycle and 4 km run followed by swim fit class which was 1350 M.

11th April - Back run training with the tri club at last as feel like i've lost my pace. 2 km Warmup, Then 5 sets of 2km Followed by 3 mins rest first one, and then 2.30, 2.00, 1.30 etc

12th April - Swim Fit again. 1400 M.

Fri 13th - Sun 15th, busy few days so didnt get anything done.

On to new week and alot planned this week.:)

couerdelion

jester1980 wrote: »

Well it's probably time i updated this with my Marathon....

You've completed a marathon and set yourself a time to beat in the future. Don't be too disappointed about that.

jester1980

Started the week off well last night with my longest cycle in a while. 42 km. No bad effects on the ankle which was great. Completed it in 1.28 which i was delighted with as i'd count myself as a below average cyclist. Feel the improvement is there since last year though which is good.

Goals for this year on the bike would be to hit under 40 mins in my sprints and maybe 1.25 in an Olympic. Would be over the moon with that. 42 mins was my sprint time last year.

elvis jones

Those times will improve as the season goes on !

jester1980

Tues - Running
Just did a 5 k tonight and tried to put a bit of pace into it, my PB for 5 k is 23.20 and ran this is 22.30 which i was thrilled with as struggled to get the legs moving at the start. Would love to Break 22 mins in a 5 k race this year and have a few lined up.

Swimming
Swim Fit class tonight, 100 M warmup followed by set of 80 Front ant fast pace followed by 40 M leg different leg work, did a few sets of these and ended with 20 M sprints, About 10 of these followed by warm down. Think we roughly did 1400 M.

Wed - Running
Run training with the Tri club last night and off to a new location with a very long hill. The session has added in an optional extra half hour now for strength and conditioning work.

Warm Up 2 KM Slow Jog

25 Mins strength work

Now came the fun bit of 10 sets of 500 M up hill followed by 500 M downhill recovery. First 3 where at Moderate / Fast Pace followed by 4 sets of Sprint (This killed me), then two sets of Moderate and then 1 last one as a cool down. So 10 KM session.

Ankle is back being a little sore after workouts, ive been icing it every night so hopefully it doesnt stop me training.

elvis jones

jester1980 wrote: »

Tues - Running
Just did a 5 k tonight and tried to put a bit of pace into it, my PB for 5 k is 23.20 and ran this is 22.30 which i was thrilled with as struggled to get the legs moving at the start. Would love to Break 22 mins in a 5 k race this year and have a few lined up.

Swimming
Swim Fit class tonight, 100 M warmup followed by set of 80 Front ant fast pace followed by 40 M leg different leg work, did a few sets of these and ended with 20 M sprints, About 10 of these followed by warm down. Think we roughly did 1400 M.

Wed - Running
Run training with the Tri club last night and off to a new location with a very long hill. The session has added in an optional extra half hour now for strength and conditioning work.

Warm Up 2 KM Slow Jog

25 Mins strength work

Now came the fun bit of 10 sets of 500 M up hill followed by 500 M downhill recovery. First 3 where at Moderate / Fast Pace followed by 4 sets of Sprint (This killed me), then two sets of Moderate and then 1 last one as a cool down. So 10 KM session.

Ankle is back being a little sore after workouts, ive been icing it every night so hopefully it doesnt stop me training.

Great time, i'm at 25:12 but didn't focus on speed at all last year !

Your swimming is coming along as well............

jester1980

Yeah feel swimming and running are getting slowly better from the Tri training sessions, best thing i've done in relation to all this is joining the club.

I was the exact same as you last year, never did a speed session in my life until this year. Last year was mostly about getting down the weight i suppose and enjoying the introduction to Tri and Running.

Doing this years first Tri in Limerick next week so very excited.

jester1980

Thursday
Very busy day in work so only got my swim fit session in tonight. Counted it as 1300 M with a lot of leg work and upper body work.

Friday
Just did a 27.5 km cycle tonight. Weather has been brutal every time i go out.

Saturday
Went out on the bike again today with the wifte this time and just doing a short 13.5 km, 1km from home the wife had a nasty fall and banged up her face quite bad and her arms and legs are bruised to bit. Felt awful for her but she's okay now. She has her first Triathlon on Sunday in Limerick so hopefully she'll be fine. Skipped my run Today.

Sunday
Lazy day on the couch as was hungover. Went to Port Laios to watch Both Dublin matches. Ya feel so much more guilty wasting a day when your training.