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Heart Don't fail me now
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13-01-2012 10:36pm#1Chrisee Wellington races to the dodgy tune of Elton Johns Circle of Life, when the heart rate starts to go up on me on the big days I turn to "BT's - every other way" and mumble the logs title over and over again to keep me running. Its also an apt title for this years log, a half arsed heart rate plan got me through Swinford in good shape. I thought pretty soon after that what I could have done if I had been a little braver and pushed the heart rate a little more that day and I am going to focus very much on heart rate training zones this year
With every man and his dog these days having a coach, I went and got a backroom team as well. I first got a training allocation manager meet Catweazle Junior (AKA Pudsey)
and my financial manager Mrs C
My original plan was to look at doing Challenge Barcelona this year but with Pudsey now on board, Mrc C baulked at both the purchase of a TT bike and a trip to Barcelona so I was told one or the other but not both. I went with the bike, I dont want any excuses or regrets the day I take on the big one. Up till recently the bike was now in danger as well as an unplanned attic conversion was decided upon and Mrs C was worried about dipping into Pudseys Eton/Oxford and Harvard PHD education fund but thats been smoothed out (I hope) and I am hoping to have a B2 in my possession within the next month or so. The TT bike is essential, the bike has always been my weakest but I am hopeful that the TT Bike, Tear Drop helmet and the deep section wheels will shame me into improving and not being the useless eejit with all the bells and whistles gear that everyone loves to pass out and sneer at.
So the plan this year is the same as every other year - to do my best in Swinfords Humbert Challenge. I am in week 3 of Don Finks Competitive plan, I may cut back the hours at the plans peak phase depending on how I am going but it is my birthday the day after the Hardman so I am tempted to have a go at this. I learned a lot from my first attempts at a 1/2 Ironman and Marathon and I am sure an attempt at Hardman will give me some vital lessons for potentially a european trip the following year. But the plan very much for the moment is Swinford - the holidays to the uncles villa in the Algarve is always race week as he has a few horses and thats always the week after Swinford. To train over on holidays is to much of a chance with Mrs C as that is seen as a relaxing reward for the few weeks of taper madness that always hits me.
I enjoyed the route I went last year - I raced less and enjoyed the long weekend training sessions, I need to be more diligent in timekeeping, with Pudsey on the scene gone are the days when Mrs C spent all her weekends in town shopping and drinking coffee with the girlees so early starts will need to be sorted.
So the loose plan this year is
June
Galway Cope Triathlon Sprint (Target = top 15 place, 29th last year) - No date for this yet
Kilkee Triathlon Olympic (Target = a Time in mid 2.30's, 2.49 last year)
July
Salthill Aquathon or Galway Cope
Humbert Challenge
After that who knows, I would like to give DCM another go as well. I have the sub 4 off my back but I think I can go faster. Word on the street is that "The strong cyclist" has been getting swimming lessons over the winter - I was out with him a few times over the xmas and he never mentioned it. He is ultra competitive so he may well be looking at taking me down a peg or two. I am slightly faster than him on the run but he could crucify me on the bike. "The Fit Friend" is also targeting a marathon this year if its Dublin I will most likely have a go with him. I am sure my usual arch nemesis's will rear their heads up this year as well
Target for Swinford is 5.15.59 this year, thats a few minutes off the swim and transitions and ten minutes each off the bike and run. I reckon I could have done a 2.50 in Swinford last year but it would have destroyed my run so its all about getting stronger on the bike. Its doable but it will be a big ask for me.16
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As per usual there are complications with me, with my log all about heart rate zones this year, my Garmin has been giving me back inconsistent readings.
With 2 failed time trials on the bike this week, the first time the Garmin gets up to 145bpm and refuses to budge for the next ten minutes. This is not good when you are busting your balls trying to get a max heart rate. Take two was two days later when I was climbing steadily to 160's, ten minutes left legs screaming and with me being close too tears, I ee my heart rate gradually drop back down to low 90's????
F-this for a lark so I have just bought a cheap Polar which I will have in two weeks, so I will go with Finks example heart rate zones for the next few weeks.
I did get an accurate TT time for my swim tonight though
I have moved Gyms, its nearer, opens earlier and the area is well lit for a few k's around so I can get in some night running if needs be. Plus it has a creche 
. While the pool is only 18 metres which is a real pain in the arse its quiet also. The only other thing of note is that the tiles are continuous along the floor, I dont like that, it feels like you are not moving during kick board.
Anyway while the TT is a bit flawed distance wise 396m its near enough. I have been swimming well recently - just doing Interested 1500m plans for the last few months so I was confident I would beat my previous 400 best of 7.12. Started out too fast for the first 6 laps but managed to keep the next 10 steady, 6 to go and I really dogged them out to come in at 6.36. So that augers well - my running is brutal at the moment though but its January0 -
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So glad to see this log up and running. You'll get used to the length of the pool and you'll do fine. When I was on a military swim team in Washington DC, we practiced in a 20 yard pool during the week (and a 60 yard pool on the weekends) and it did us no harm. More opportunity to practice your tumble turns!
And more importantly than this triathlete chit chat, your son is quite the handsome lad. And I'm loving the Livestrong bracelet you tailored to his little wrist.0 -
How high up are you wearing the chest strap? I had a similar problem a few months back and found that when I lowered the position of the chest strap is worked perfect...I now wear it about 4-5cm below my nipples, mostly around my ribs, just tighten the strap..it feels like it will fall down but it won't, I don't even wet the strap before use.
Tried that a little bit of an improvement from running in the low 30 bpm I spent the run at low 50's bpm.
I wet it before I start off but It gets more accurate when the sweat comes in. I will steal the young lads tub of Vaseline and see if that improves it 0 -
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Week 3 of the plan called for a weekend run of 1 hour at zone 2 (140-158) and a 1 3/4 hours cycle at zone 2 (130-148). The run wouldn't be an issue but I was dreading the turbo as I struggle to get the heart rate up on it, so 130 + will be a slog.
With Mrs C away on a hen it was my first time with Pudsey on my own, if I could organise the rest of my life as well as I have the young lad I would be Taoiseach everything ready with military precision.
To get the run in though I needed to pop up over to the auld one for a visit. So as soon as she turned her back I was out the door shouting I would be back in an hour. She was delighted anyways as she hasnt seen a huge amount of him yet.
The run was grand no accurate heart rate so I ran by feel, it kicked in around 3 miles and I was running 8.40 pace at around 150 heart rate. Ruadhri Geraghty came by me the other way so I thought to myself, I would pick it up a little for fear he would overtake me on his way back. So 158 and around 8.20 pace, that will need to come down in the next few months.
With Mrs C back and not letting Pudsey out of her sight it was time to stop putting off the bike. Last episode of Heroes season 1 loaded up and off I went (season 1 was great stuff, I love my sci fi). No heart rate for the first hour and when it came on I was in the 120's, I was feeling this so it wasnt long before I was struggling in the 130's gave in a little for the last 30 minutes and alternated 5 minutes in 130's and then 5 in the 120's
I hope to do the entire bike leg of Swinford in the 130's so there will be plenty of bike this year for me0 -
Week 4 of the Fink Plan calls for a recovery week Off an 8 hour week last week, needless to say I don't really feel like I need one fitness wise but I am already glad of the low hours in this phase as I am struggling to get time with Pudsey and work.
Monday is a rest day every week so I will try and schedule meetings and trips to the office as much as I can for that day. Although I would like to get a swim in if I can as I like to swim more than twice a week.
Tuesday was an evening swim and I am now on the medium level distances of Interesteds plans. My pool is 18ms so rather than stopping in the middle of a lane I am doing 100's as 108's. I avoid 50's as its 3 lengths of the pool as I don't like having the Garmin in the water for fear of cracking it, the Polar is water resistant so I will use that for pool sessions when I get it. A lot of kickboarding with an 8 x 100 off 2.15 in the middle of it, came in usually just under the 2 minute mark for each of them. There was a big (in all ways) aquafit class on beside my lane so it was more or less an open water session. Do they really think they are losing weight on those sessions a few star-jumps was as strenuous as I saw in it.
Total distance 2200m
In the afternoon it asked for a 30 minute zone 2 run, I did the local loop and ran to RPE - finally I think the running legs are coming back to me. I was at 5.09 km pace and it felt reasonably comfortable, ran for 37 minutes to complete the loop
Wednesday - Skipped a brick session before I hit the road as the electrician was in the attic so I didnt want to be doing it with him there. I did get a sneaky TV point in though behind Mrs C's back, an upgrade for my 15 inch laptop to a decent sized tv will be coming at some stage
Thursday was a 30 minute Z2 bike so I did 44 minutes of Z2 RPE while watching the 2nd series of Heroes (those Cork accents are terrible).
Thursday evening swim had to be cut short as waiting for flooring to arrive for the attic. There was some tasty swimming in it so I was almost glad. 6 x 100 off 2 minutes and then later a further 4 x 100 off 1.55. I was coming in at high 1.40's low 1.50's for the 6 x 100, and then just did a straight 200 coming in at 3.40 before I had to cut the session short
Total distance 2000m0 -
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Just spotted this now. Welcome back! :cool:
Good luck with the goals. See you at a couple of those races! :cool:
++1 except I probably won't see you at any of those races.
HOTW is usually the same weekend as the County Community Games Finals and I've ducked them for the last 3 years. When committing for IMAT I was informed that my presence was required there this year. No 1 is doing some serious sprint training these days and No 2 is starting soon so I'm already lined up with the stopwatch :rolleyes:. They grow up so fast!
Enjoy the training and the wee fella. Bet you'll wish you had lungs as big as his by the time the year is out!0 -
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Friday: With the bit of drizzle in the air the heart rate was more accurate than usual. Plan was for a 45 minute Z2 run - an evening run and I had too much clothes on so sweated through. I was mid 140's for most of it at 8.24 pace. Quick dip in the pool afterwards.
Saturday: 1.30 on the bike and when the HRM kicked after 30 minutes or so I was in the high 119's. Struggled through the next hour in high 120 low 130 bpm. I hope trying to stick to these zones will keep the junk mileage on the bike away from me this year.
Sunday: With Mrs C wanting to borrow the Garmin to time her first run in about a year (8k in 45 minutes) I finally gotten around to go back into triathlon and press a button on the watch to change the pace to kilometres. An hours run in Z2, I was conscious that fridays run was low 140's and wanted to push it a bit harder today towards the upper side of Z2 so after a bit of a slog around the 5k mark I started to feel a bit better. The HRM stated giving me proper readings with about a minute or so to go and I was where I wanted to be heart rate wise at 5.08 pace
I got back after the hour to some surprise to Mrs C who reckons I am doing F all this year - I told her to remember she thought that in another few months
The Polar has finally been posted so hopefully I will have it for next weekend and its looking like we have five weddings this year
- I thought I was too old for weddings! 0 -
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Whoa! Mrs. C hasn't run in a year and she whips off a 9 min/mile for 5 miles? And she just had a baby a month or so ago!?? She rocks!! Oh, and nice work on your part too.
Shes as thin as a whippet Dory even after the baby. I have always been at her to get into triathlons as she was a competitive enough swimmer in her youth - she did Tri Athlone years ago and hated the bike so never again for her alas. Probably as well off - I wouldn't like her beating me, although she is threatening to do the aquathon in Salthill in July.0 -
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After years of envy and months of tense negotiations and ass licking, the final straw was broken last night. After another sleepless night of winding issues with little Pudsey (breast feeding and a love of spicy food do not mix well) Catweazle's magnificent patience and understanding finally got a thankful and exhausted Mrs C to sign the release forms!
I give you
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Catweazles Pussywagon :cool:
Now to get the finger out and do it justice
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So, "pussywagon" is okay and "fanny" is not.....got it.
Normally no but I get away with it my "catweazle" username as its in context, whereas I had warned you not to use that Fanny word before you had even started your log and still you have it wantonly peppered throughout your log0 -
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Normally no but I get away with it my "catweazle" username as its in context, whereas I had warned you not to use that Fanny word before you had even started your log and still you have it wantonly peppered throughout your log
So what you're saying is I should have chosen a more sordid username?
No worries....however, the jig is up. drquirky called me on it last night, then dpop sent me a delightful video further explaining its meaning.....complete with fruit....
But back to the, uh, bike - nice ride you got there.....0 -
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:-) some things just don't translate directly
Huh?? Again?? So it's not just the word fanny that rhymes with nooks and crannies that is impolite in mixed company? There's more?? Dammit!!griffin100 wrote: »Dory.......the gift that just keeps on giving
Awwww....so I'm, uh...a gift??
...googling "nice ride you got there" now......0 -
Monday: With me being on the road all day in Dublin on thursday, and with such a poor weekends training the usual rest day was swapped. The lunch run was supposed to be an hour, but I foolishly took a late call so I had only time for the usual loop which is usually about 40 minutes. So a shorter than planned run at 4.55 pace AHR=152. Due to the (I hope phone) hold up the Polar spiked and gave me high 160's for the first k and then dropped down to the 130's so I should be probably more in the high 140's. Nice run - the cold is gone out of the air again.
Monday Evening: Over for a swim - had a meeting conveniently arranged for the hotel attached to the gym after. Main part of the plan was 5 x 200 with 100m active recovery after each 3.44/3.44/3.32/4.09/3.40. I was initially disappointed with the 1st two times and then caned the 3rd set, it sank in eventually that I had forgotten to factor in the 18m pool so these were 216m sets. Died a death on the 4th when I tried to swim quick while keeping relaxed to recover after the 3rd set. 2500m all in
Tuesday Lunch: I decided to "mount" the pussywagon (theres one for you Dory). After 20 minutes of tender care, taking off the Sram wheel and attaching the training wheel, lovingly wiping off any signs of oil. I settled down to Game of Thrones, again I was caught as I expected about 40-45 minute episodes so the first was 1.02. So I got only 30 minutes - struggled badly to stay down on the tri bars. Arms got sore very quickly.
Tuesday Evening: Had another 30 minutes free so jumped on the turbo again to watch the 2nd half. Did 5 minutes down 5 minutes up and pushed harder for a change. AHR = 127. The drops started to become a little better and i enjoyed the smoother gear change on the new steed. There is a handy sis/force converter on the gears so I can take the 10 speed which clicks into place on the race wheels and the 9 speed of my training wheels.
Initial impressions of Game of Thrones is that it may take a little more concentration than Heroes to keep up. I was delighted with the large amount of gratuitous flesh on view though 0 -
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Saturday: An entire day painting the attic, place was destroyed but managed to have it relatively tidy before Mrs C came home. It actually turned out well, I painted over in the States for a few summers on the J1 but when its your own place you take more care. More to do tomorrow.
Got down to the bike with the England-Italy game recorded, finished up early so I could have the shower and bottle of red open for the Ireland game. I love six nations, 8pm on a saturday night followed by Match of the day - manna from the heavens for boring mid life Saturday nights in.
To see the match called off with the French equivalent of the Artane boys band waiting for the anthems was a bit of a farce, would be sickened if I was over there. A few boos was all I heard, you gotta love rugby supporters, if that was a soccer game the stand would have been raining down on them. 2 hours on the bike, 5 minutes hard 5 easy repeats, AHR - 112
Sunday: Ran out of paint. So headed off for the run at about 5, was delighted to get out as it was a lovely day with a great sunset. Sundays LSR are a Z12 to Z2 effort so I usually stay nice and low on these. 1 hour 15 minutes run AHR - 139 @ 5.23 pace 0 -
Monday: Rest day
Tuesday Morning: With Pudsey beginning to sleep through the night (usually 11.00/11.30 to at least 6am) I have finally decided its time for Finks 21 in a row early mornings. So having not swam in over a week it was a dip your toes back in type of session, so fins and pull bouy and 1500ms of drills to get some type of form back.
Tuesday Evening: One hour of Z2 running, I always try and run at the top end of Z2 for the midweek runs but I found tonights tough and was very quickly having to go over 5 minute K's to get the heart rate under 155. 1 hour AHR = 152 and 5.08 pace
Wednesday Morning: Back to the swim sessions and with a recoil in horror of the main set being 4 x 400 off 7.15. I swiftly decided to do the session before that which I struggled on last week. So the main section in that was 5 x 200 with 100m active recovery after each set. Times were all around the 3.30 mark 3.30/3.29/3.27/3.27/3.20. While my speed is good I don't have very much endurance yet and I took those recovery's nice and easy. The first 6ish lengths or so of each set was just beautiful where you could feel the speed and good stroke but then the lactate hits every time and it becomes a war of attrition. I think I will leave that 4 x 400 until I am back in more regular swimming mode
Wednesday Lunch: A frustrating brick session, I hope I left the Garmin fastener strap in the gym as I spent 10 minutes looking for it unsuccessfully. So a little bit blind as regards HR and having to cut the session short I cycled for 30 minutes and a 15 minute brick run. I had planned to do an easy turbo session tonight while watching the Gunners but Mrs C has put paid to that with some attic work0 -
So the main section in that was 5 x 200 with 100m active recovery after each set. Times were all around the 3.30 mark 3.30/3.29/3.27/3.27/3.20. While my speed is good I don't have very much endurance yet and I took those recovery's nice and easy. The first 6ish lengths or so of each set was just beautiful where you could feel the speed and good stroke but then the lactate hits every time and it becomes a war of attrition. I think I will leave that 4 x 400 until I am back in more regular swimming mode
You are right, it is a beautiful thing when you feel the speed and good stroke...and you are probably relatively high in the water when it all comes together like that. The last 2 lengths will become equally beautiful in time. It's early yet. 0 -
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You are right, it is a beautiful thing when you feel the speed and good stroke...and you are probably relatively high in the water when it all comes together like that. The last 2 lengths will become equally beautiful in time. It's early yet.
High....yes thats a good description it is almost like I am on top of the water.
Alas its an 18m pool Dory so I am only around half way through at that stage - must make a 100m pb attempt one of the days though.0 -
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Excellent tale- this is pretty much exactly how I would source another bike, with the minor exception of NOT involving Mrs I.
My MO would involve a bike appearing in the shed and hoping confusion reigns
Well wear with it...0 -
Thursday AM: 40 minutes on the turbo watching Ireland AM. Alas it is looking like I will have to go back to the attic and no TV before the weekend. However I have negotiated a TV for the attic at some stage but it will be a long way behind wardrobes and a couch in priority.
Thursday Lunch: Another 40 minutes on the turbo, 5 easy 5 hard.
Friday AM: A mainly kickboard set but there was a 1 x 400 with the pullbouy. There was a good looking young one in the lane beside me that was killing me all morning with the kickboard so I was out to get some respect when we turned to freestyle. She picked it up a bit when I went past her but I reckon she was holding back overall - a very good swimmer technically which is probably the first I have seen in this pool. Came in on 6.17 for the 400 with the pull buoy
. I love my pull bouy but I may have miscounted as I wasn't pushing that hard.
Friday Evening: An hours Z2 run, I hope the kickboard was to blame as this was a real struggle. With no sign of the Polar strap I just decided to keep it as 5.00 pace and gradually let it drift out for the last few k with one eye on saturdays club duathlon
Saturday: This should have been a race report but it ends up being a triumph of poor preparation. The valve on the deep section back wheel was too small for my pump to get a grip on so I called around to Gibbo looking for a tube with an extended valve who didn't have any either. Finally twigged that the valve on the front was detachable so I was able to stick it on the back and pump it. Then no sign of my Zoots, found them out in the shed with about 100 pairs of high heels waiting for some type of shoe cupboard to go in the attic. Replaced the training wheel and was almost ready to go dog late and realized the skewer was missing, ran up and no sign of the skewer in the shoebox so that was that. Gave up and had a coffee and some scones instead, Mrs C rings and I tell her my predicament, "oh is that what that is, i stuck it up in the drawer in the corner of the attic". :mad:
Went down and marshalled instead, and was kinda glad. A very laid back race and none of the top guys from the club were racing so I would have been the only eejit with an aero helmet and a TT bike on the day, probably a bit overkill. I was going to do the long run but I had missed my training window so went home.
Sunday AM: A rare, rare outing outside for me at this time of year. Needed to toughen up and see what the TT bike is like so off I went. I found some type of Blue-seventy overshoes I got a while back and they were great for the feet while the layers of clothes I had were keeping me warm.
Few things I learned
1. Hard to go down on the TT bars when you have about 5 layers of clothing on
2. A TT Bike has the turning capacity of an articulated lorry
3. Although manageable I got a few gusts from the side which gave me a fright with the S80's. But it was a windy enough day and no real problems there
4. A white bike is tough to keep white (baby wipes worked great here)
With the Garmin in the back pocket I was glad to see I ended up cycling 1.15 hours, I would have kept going if I knew as I was due to cycle 2 hours. While the pace was poor 2.22 minutes a k, I was pleased enough as i was taking it easy and stopped for a phonecall
Sunday Afternoon: With Mrs C off into town to meet the girls, I went up and finished off the cycle by doing another hour on the turbo and got a 40 minute brick run in at 5.21 pace AHR = 140. So it ended up being a good weeks training after all with no missed sessions. 0 -
Monday: Rest day - I spent a while debating would I enter Joey Hannon as that is when Fink reckons I should race an Olympic. But after the disasters of Nenagh and Joey Hannon from a few years ago I decided against it. I am just not used to swimming in lanes with people and I tend to panic
Tuesday: Pudsey slept right through till 7.30 so I knew I wasn't going to have time to get the swim set in so I went down and did a few drills instead. My initial suggestion of me setting the alarm earlier "just in case he sleeps in" was a suggestion I shouldn't have made 1200m of mostly drills
Tuesday Lunch: A good run - the weather was crap and I dont like the discomfort of the higher end of zone 2. But was pleased to come in for 147 HR at 4.59 pace, I have been stuck on HR 152 for this run and pace for a few weeks now. Perhaps it was the shedding of a few layers of clothes as the weather is nice and mild. With me being in the office on monday I downloaded a few new dj sets so I had a Paul Oakenfold Planet Perfecto mix from a few years back which hit the spot
Wednesday AM: Pudseys back with a vengence this morning and my wake up call was 5.15am. He drifted in and out of sleep for another hour or so but neither of us were getting any so I got up and did the full swim session and was home comfortably before 9 for a change. The session was sneaky, a lot of 4 x 50s freesty;le and drills off different times and finished off with a 4 x 100 off 2.00, it didnt look hard on paper but I was blowing hard at the end of it. 2000m swim
Wednesday Lunch: Today was supposed to be a brick run but with it lashing outside I wasn't going out in it. A 40 minute session on the turbo with a HR of 124. Was delighted with this, went for a high rpm and I eventually found I got it up the 130's and stayed there without too much strain
Wednesday Evening: Mrs C asked me was I out for a run at lunch so I said no it was too wet (I omitted the turbo session as she didn't ask). So i got a pass for a sneaky 50 minute session on the turbo again. Didnt kill myself here, perhaps it was the guilt AHR = 1120 -
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Did you get the green card for the Carraroe Duathlon? I hear that the "vet" is racing and I assume the "banker" will be too.
The banker is some man for the racing, he seems to be out every weekend!
I am not going to even ask her, shes out with the girls on the saturday and I have no doubt that will involve an early meal so I will be needed at headquarters babysitting0 -
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