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Run Fat Boy Run - The lazy mans guide to Ironman and Marathon training.
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griffin100 wrote: »Can I think of you when I'm flagging?
I thought heftier water polo gals were more your type.
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Thursday
Swim: The first of my sets as prescribed by Mr Tango
200 warm up / 400 drills / 800 main set / 100 cd: Total 1,500
The drills were balance and kick drills. The main set was 50 x 4 hard off 2 minutes (x 4). The 50's were brought in on:
Set 1: 51 / 47 / 49 / 47 secc
Set 2: 51 / 48 / 49 / 49
Set 3: 51 / 49 / 47 / 49
Set 4: 53 / 50 / 50 / 51
Getting tired on set 4 but felt good. Arms are sore now though.0 -
griffin100 wrote: »Thursday
Swim: The first of my sets as prescribed by Mr Tango
200 warm up / 400 drills / 800 main set / 100 cd: Total 1,500
The drills were balance and kick drills. The main set was 50 x 4 hard off 2 minutes (x 4). The 50's were brought in on:
Set 1: 51 / 47 / 49 / 47 secc
Set 2: 51 / 48 / 49 / 49
Set 3: 51 / 49 / 47 / 49
Set 4: 53 / 50 / 50 / 51
Getting tired on set 4 but felt good. Arms are sore now though.
You doing these in the 50m pool? Finding any difference in it?0 -
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griffin100 wrote: »Thursday
Swim: The first of my sets as prescribed by Mr Tango
200 warm up / 400 drills / 800 main set / 100 cd: Total 1,500
The drills were balance and kick drills. The main set was 50 x 4 hard off 2 minutes (x 4). The 50's were brought in on:
Set 1: 51 / 47 / 49 / 47 secc
Set 2: 51 / 48 / 49 / 49
Set 3: 51 / 49 / 47 / 49
Set 4: 53 / 50 / 50 / 51
Getting tired on set 4 but felt good. Arms are sore now though.
How did you find the drills on your own in the pool? I am always conscious of the others in the lane with me as the drills are slow.0 -
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Bria Careful Schoolteacher wrote: »Jump in with the breast strokers/aul wans in the slow lane. You probably still end up over taking them doing the drills.
Not sure about that, you have seen me 'swim' 0 -
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Friday
Run: 6 miles @ 8 min / mile pace. Pushed the pace up a wee bit. Feeling good.
Saturday
Bike: 45 kms @ avg. 31kph. Handy enough spin with a few bits of hard pace. Windy enough, hit 50kph on the flat with a tail wind.
Taper Week 1 Totals
Swim: 7,300m / 3.5hrs
Bike: 45 kms / 90 mins
Run: 12 miles / 2hrs
Total circa. 7 hrs
That's the end of taper week 1. Would have liked another run but the body felt tired yesterday so I didn't bother. The plan for this week is loose enough - swim session tonight with Mr Tango and hopefully another 2 easy swims this week / 2 x 5-6 mile runs and maybe a short bike. Not much I can do to improve my fitness now
Starting to look forward to this now. Accommodation is finally booked and I'm only 5 mins from start so no need for the 3.30am start I had last year. Weather forecast at this stage is for showers and little wind - I'll take that. I'd rather lashing rain and no wind than dry and windy. Only pain is the need to carry / wear a rain jacket when the forecast is like that. For shorter races I wouldn't bother, but for an IM I think I need a jacket with me - or am I being too wussy??? I'm heading down on Friday and travelling solo for this one, no support crew this year. Will be strange to cross the finish line in an IM (touch wood) with nobody waiting for me, might be a few snots and tears depending on how drained I am (IM can do that to you).
Predictions???? My aim is to match last years time (13.00.12hrs) or better still go 13 secs quicker I have some targets in my head for each stage and an overall time I'd like to hit. As usual I'm being wildly over optimistic given how little training I've done but we'll see how it goes. I actually think I'm aerobically fitter than for either of my previous IM's due to my (for me) high running volume and I'm certainly lighter - last year at the Hardman registration I weighted in at 87kgs, I weighted myself the weekend and I was 83kgs - a weight I haven't seen since I was in my twenties :eek:
To summarise:
Swim - have done half the training I did last year, but I think I'm swimming better than I ever have so hopefully the lack of swim fitness won't be a big issue. My long session last week would suggest I can match last years time of 1.25hrs but I'd like to go a bit faster.
Bike - the big limiter. I've done very little proper bike training. I haven't gone over 5hrs this year and I haven't done any long climbs. Last year I took 6.48hrs and tbh if I match that this year I won't be too disappointed but again closer to 6.35 would be nicer.......I have been feeling stronger on the bike this year for some reason........
Run I've run more this year than ever before, more than I've cycled :rolleyes: I'd hope to take a decent few minutes of last years 4.29hrs and get it as close to 4hrs as possible but I suspect sub 4hrs might be too far as ask. I plan to start at as close to 8.30 min / mile pace and hold that for as long as possible.
'Optimum est pati quod emendare non possis'0 -
Is the race this this weekend? Which day?? Oh, and as a little surprise, I've arranged for the local woman's water polo team to be waiting for you at the finish line in their bathing suits and bonnets. Consider it a slice of Amazonian heaven for the hell you just went through. 0
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Is the race this this weekend? Which day?? Oh, and as a little surprise, I've arranged for the local woman's water polo team to be waiting for you at the finish line in their bathing suits and bonnets. Consider it a slice of Amazonian heaven for the hell you just went through.
Yes please Whilst I do like the sight of someone who looks like an extra from a Russ Meyers film in lycra I'm not too enamored by the head gear, although I can think of some uses for the hand holds over the ears
Yes the race is this Saturday, no online tracking for this, it's a small event.
Monday
Swim: session with Mr Tango. Approx. 1,000m of drills and sprints. Did a set that included a couple of 100's which came in on 1.40 and 1.41 (big improvements for me over the last few weeks). It helps when you have someones feet to chase and the pressure of JB coming up your rear :pac: Really enjoyed this session.
Even though it's only been 2 coached sessions and 2 coach set swim sets I reckon I'm seeing some improvement from them. I was breathing bilaterally at times last night which is a first for me, due to the balance drills helping me find a good position in the water I think; and my kick is getting better (but is still poor). I still cross over my right hand in front when I'm tired and I need to make sure I reach out fully when entering the water keeping the stroke long (as suggested by Dory also) but it's all good.
Weather forecast for weekend is getting steadily worse. One thing for sure, it ain't gonna be dry. Coming off Molls Gap in the rain on a TT bike is going to be interesting :eek:0 -
Obviously, mind whatever your coach says and ignore my chattering if it is in opposition to what he says, but....
In your race, stay relaxed and keep your stroke long. Also, it is perfectly okay (and these days encouraged) to breathe every stroke to one side for max oxygen intake (you may want to peek every now and then to the other side if needed, but I did not in my race this weekend - but I was able to sight dead on and had good peripheral vision). No need for oxygen deprivation for the distance you are going. Bilateral breathing is fairly important while training, but in a race it is acceptable for that to go out the window. Another thing I like about breathing to one side in a long distance race is it puts me in a rhythm of 1,2 and then a slight (very, very slight) pause on 2 with my breath. What that does for me is give me an ever-so-small pause to rest...if you can even call it a rest, but it sort of is. So my beat is 1,2...1,2...1,2... Hope this makes sense.
I will wish you luck later in the week....after I sort the girls for you. 0 -
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Okay....GOOD LUCK on Saturday!!!!! Woo hoo!!! Think girls, girls, girls....and water....and polo.....and balls....and nets.....and sexy bonnets. Here's a link just for you to spur you on, not that you need any spurring on.....and I'll even pick you up an issue here in the States and send it to you if you can't get one over there.
Kick some serious booty this weekend!!!!
http://content.usatoday.com/communities/gameon/post/2010/10/usa-water-polo-womens-national-team-team-appear-in-espn-body-issue/10 -
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griffin100 wrote: »The fact that according to the briefing document the run is 27.5 miles certainly puts this into the 'hard' category :eek:. I am hoping this is an misprint though.
Another mile after running 26 will be no problem you wont even notice it
Enjoy the day!0 -
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Thank to all for the well wishes and to Dory for the soft porn
Sitting in a nice Italian in Killarney studiously avoiding the wine list (and the prawns on the menu)
I think i can say with some certainty sunburn and dehydration ain't going to be an issue tomorrow if it's a repeat of today's weather.0
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