Till the lights go out

Oryx

Once upon a time a very kind poster here posted a video on my previous training log. I'm not sure whether it was to inspire me or scare the sh1t out of me. But all I know is I loved it. It's three and a half minutes of HTFU. It became the theme song for my race in Austria. So I'm continuing that theme for the next year of training. In 2013, I Harden The Fook Up. Anyone can go long (I proved that) but not everyone can go hard. Can I?

I'm not doing IM in 2013, I dont see the point in going back till I am a much better cyclist and swimmer. I also hate being back-of-the-pack race fodder. And the only way to pull myself up the ranks is pain, sweat and tears. I need to do the hard stuff I read about everyone else doing. Ive been far too casual. I have to say Im not terribly inspired at the thought of it all, I do love the crazy races and the big challenges (Id much rather be planning an ultra and the Norseman this year), but I've got to try, ya never know I might even learn to like it. I dont want to be DLBF anymore.

I need to improve my bloody bike skills. This is so slow to improve it makes me want to weep. I have to nail it this year.
I need speed. Everything needs to get faster; swim, bike, run. Short and sharp training all the way, baby.
I need to train smarter. Last year was all about endurance, and I cant do the volume Ive put in for IM while trying to hit higher intensity. I need to learn how to balance that.

So the masochistic plan for next year is as follows:

Now till Christmas, I am doing an s&c programme just for my own amusement to see what it does to my body. I will target strengths that will help in my tri stuff, (bodyweight exercises and plyometrics) no bodybuilder nonsense, but the idea is to gain a much stronger muscular base. And a six pack, naturally.

Also from now on, turbo, turbo, turbo. I will be trying to do at least two tough sets a week, progressive so that I can begin next year from a better position. Rightly or wrongly I plan to do a lot of the turbo work on the tt bike, to get myself used to that. And (oh god) I will start entering the club tt races. Once I can actually ride the tt bike... Swimming Ill keep plugging away, try to become better technically, and overcome my complete lack of arm/leg coordination! Running will be what it will be, its the other two that need the most work.

Racewise, I want to target some specific races rather than randomly entering stuff. I have two main races I want to do well in, both HIMs, one in June, one in September. They are the A targets for the year. I had hoped to do Athy but it clashes. I have yet to break 6 hours for HIM so thats got to happen.

I saw RedB list some long term targets, and here are mine. Some I aim to tick off this year, some are longer term.

Event|Current PB|Target
10k|45.21|42.xx
Sprint tri|1.21?|1.15
Oly tri|3.04|2.40
HIM|6.00.02|5.40
Marathon|3.40.31|3.29
IM|14.54|12.30

Thats it. New season, new fiendish plan for world domination.

Till the roof comes off, till the lights go out
Till my legs give out, can’t shut my mouth.
Till the smoke clears out - am I high? Perhaps
I'ma rip this sh1t till my bone collapse.
Till the roof comes off, till the lights go out
Till my legs give out, can’t shut my mouth.
Till the smoke clears out and my high burn out
I'ma rip this sh1t till my bone collapse.

Dory Dory

DLBF?? Dirty little b*tchy fecker?

Oryx

Dory Dory wrote: »

DLBF?? Dirty little b*tchy fecker?

Hmpf. Shows what you think of me.

Dead Last But Finished.

Dory Dory

Oryx wrote: »

Hmpf. Shows what you think of me.

Dead Last But Finished.

Ha! No!! I just know your humor and sarcasm. I think you're the bomb! In fact, I want to be just like you when I grow up. :D

Oryx

Dory Dory wrote: »

Ha! No!! I just know your humor and sarcasm. I think you're the bomb! In fact, I want to be just like you when I grow up. :D

The only difference between kids and triathletes is the price of our toys.

In other news, yesterday I swam right past the gold sbr marker. It felt good. 2k of drills, paddles, kickboard and a half hearted effort at breaststroke. And someone stopped me and asked me about swimming. Lol. I said I wasnt best placed to advise on stroke, but dead chuffed to be asked.

I also managed a muscle crunching kb session, and went through the outline of the 'hardbody plan' with my kb coach. It should be interesting.

hf4z6sqo7vjngi

It tis a good song alright;)

Oryx

Well I sure picked the right day to start a htfu log. Swim session tonight was butterfly. Nothing but butterfly. I can't even swim butterfly! Lets just say it was a steep and painful learning curve. I think I managed three lengths where I didn't stop to gasp for breath midway. But a good session and I can see how learning the stroke would be beneficial. So I kinda need to practice it. Lots.

Speaking of steep learning curves, on Thursday I have my first proper full on, tri-based group turbo session. Which, dear god in heaven, I have to lead. And it can't be hr based as it's for beginners who don't have monitors... All I hope is that I don't get found out by the 'real' cyclists!

shotgunmcos

Nice intro hoochieslimshady! Best of luck with all the turbo ha ha. I've 2 winters of that pain done so giving it a break this time around. Like you, work on the weakness until I feel I can do the 140.6 justice again. Norseman also on the bucket list.

No mercy for the noobs on Thursday, give em hell

pgibbo

Best of luck Oryx.

+1 on the not doing it again until I can do it justice. Norseman is on my list also.

Izoard

Sounds like Norseman should be the Boards Champ race for 2014/2015!

griffin100

Izoard wrote: »

Sounds like Norseman should be the Boards Champ race for 2014/2015!

Now that the race is repeated over two days we could do it in pairs, no.1 person race on day 1 and be supported by no. 2 person; and vice versa on race day 2. Any takers?

catweazle

griffin100 wrote: »

Now that the race is repeated over two days we could do it in pairs, no.1 person race on day 1 and be supported by no. 2 person; and vice versa on race day 2. Any takers?

I think that was for their anniversary year only, I could see Mrs C getting behind me on that anyways as it would help her boredom - it would be one that has always interested me as well although it is a lottery entry.

Surprised at you Gibbo, I would have thought you would have been more all over an IM Pb rather than something like this. This is more suited to sloggers like the above and not greyhounds like yourself :D

pgibbo

I wish I was CW!!!!! In my own head maybe but that's about all!

I think I'll be targetting a PB before Norseman but want to do it. If there were a few people going that I knew than I could be swayed to reverse things. The thought of jumping off that ferry was enough to sell it to me! :cool:

catweazle

Ya it was that picture below that got my interest years ago myself.

August 2014 - certainly one I could sell to the missus as it is close enough to the 40th.

Anyways ahem - good luck with the log oryx!

Oryx

Fuuuuuck thats some jump off the ferry. I think it will be a lottery I enter and hope not to win. I'm planning to ask my (as of now unfit) brother to join me. He doesnt know yet.

Oh sweet mama I hurt today. And I had a short s&c set this morning. I thought I was fit. One set of burpees later I knew different.

pgibbo

I hope they were proper burpees - a push-up and a jump up included!!!!

Oryx

pgibbo wrote: »

I hope they were proper burpees - a push-up and a jump up included!!!!

Oh god aye. My coach is a toughie. Everything else I could manage but those accursed things had my heart rate through the roof.

handangeo

pgibbo wrote: »

Best of luck Oryx.

+1 on the not doing it again until I can do it justice. Norseman is on my list also.

.........and mine, looks like a big gang for 2014 so!

Oryx

I wonder how many of us will get in????

Oryx

Well my turbo session went well and everyone seemed to work hard and enjoy it. I was delighted with myself. And then I had to go and bork it up. Walking up some steps on the way back to the car I tripped and fell. No major damage but stitches to a bad gash on my knee will slow me down for at least three weeks. I think it's the gods of tri telling me to take some time off!

RacoonQueen

Ouch. Sounds nasty. Hope you're alright.

Maybe JB will get off my back now about my balance issues.

Oryx

RacoonQueen wrote: »

Ouch. Sounds nasty. Hope you're alright.

Maybe JB will get off my back now about my balance issues.

As well as no balance I'm damn clumsy. I've survived well considering.

shotgunmcos

Away man hoochie6mile hope you are ok. Yes time out now y'hear

Oryx

shotgunmcos wrote: »

Away man hoochie6mile hope you are ok. Yes time out now y'hear

That's limp shady to you.

Dory Dory

Will it leave a cool scar?

Oryx

Dory Dory wrote: »

Will it leave a cool scar?

Do dudes dig scars?

sconhome

Oryx wrote: »

Do dudes dig scars?

http://www.youtube.com/watch?v=cNOsA4nH8yE

Mind how you go with that knee. I thought I was ready to go back on it after a big bang off a bike, two more weeks and I'll still limping around the place.

Oryx

amphkingwest wrote: »

http://www.youtube.com/watch?v=cNOsA4nH8yE

Mind how you go with that knee. I thought I was ready to go back on it after a big bang off a bike, two more weeks and I'll still limping around the place.

Lol. Great clip. Doesn't Mel have big hair?

As injuries go its nothing. The kneecap escaped damage thankfully. Just can't bend it or I'll rip it open again. Lovely.

BTH

So this is where you're hiding out lately. Fancy new digs .

Best of luck with the pain. When I read the OP I presumed you meant training pain, smashing your knee in is an unusual way of going about it. Let us know the results of this experiment!

Oryx

Rest sucks.

That is all.

Kurt Godel

Oryx wrote: »

Rest sucks.

That is all.

Go on the jogging forum and bait the newbies. Kept me sane for a year of injury.

Oryx

Kurt Godel wrote: »

Go on the jogging forum and bait the newbies. Kept me sane for a year of injury.

Your presuming I'm sane to start with.

Kurt Godel

Oryx wrote: »

Your presuming I'm sane to start with.

I once met a lad who showed me his discharge papers from a mental hospital. He said it "proved" he was sane. He asked if I had could show the same. I never presume:)

Oryx

Swam this morning with a strapped up knee and a pull bouy. It was grand but I never relaxed into it. It will go someway towards keeping me from going nuts anyway. Upper body weights after which was fun and not very hard.

It shook the lethargy off at least.

Oryx

More swimming! Club session, all backstroke tonight. And I can swim backstroke! Coach was so surprised he nearly fell in the pool. Said he had expected me to struggle. Leg didn't hinder me too much, but it hurts now.

Tomorrow I have to see if I can pedal my bike. Cos I have a turbo session to lead on Thursday.

Dory Dory

I was a backstroker. Just thought you should know that.

Oryx

Dory Dory wrote: »

I was a backstroker. Just thought you should know that.

I did my first tri swim backstroke. It was that or get rescued. I dont swim it fast, but I was competent at least. For once it was nice not being 'club pleb' at swim class. Yay!

I have a set of non knee related s&c exercises to do every day now. I didnt realise that 45 seconds is such a long time, but it is when youre doing 24kg bent over rows. But at least Im escaping the burpees for now.

Oryx

Last night I had the group turbo (same one where I came a cropper last week). As noone else was available to lead it, I had to take it, in spite of the fact I wasnt sure if my knee would survive intact.

Strapped it up in metres of tape and hoped for the best. The session went well, everyone seemed to work hard and still enjoy it. Lots of sweat which is a good sign. Got people to use either hr if they had a monitor and knew their percentages, or rpe.

Did 10min w/u then 4x:
4 min steady (80%)
2 min hard (90%)
3.30 min easy (75%)
.30 sprint

Observations on the above are welcome. I'm trying to learn whats best and cope with multiple ability levels and a lack of equipment. The stitches survived, so woo hoo! I can turbo train again!

Swam this morning. Nothing special, as Im taking it easy this month anyway. 1600m, with about half paddle and pull.

Oryx

My first run session in about two weeks this morning. My knee hurt like fcuk, which I wad surprised about, I didn't think it would affect it badly. Twas nice to get out all the same. Beautiful morning today. Somewhere around 6k. Slowly.

Oryx

Ran ten miles today for no other reason than it was what I fancied doing. Not terribly fast just something to keep the demons at bay. Only other news is woo hoo, I took my stitches out earlier. Am on the mend.

Oryx

Swam this morning. 1550 cos it's still my 'month off'. Quite pleasant really, played with the usual pool toys. Kicking was hard because I haven't been doing it in a few weeks. Did my weights session afterwards, which always feels easy but isn't. Each individual part kills me but there's so much recovery it all feels ok. It's nice to do something completely different for a change.

Dory Dory

Oryx wrote: »

Swam this morning. 1550 cos it's still my 'month off'. Quite pleasant really, played with the usual pool toys. Kicking was hard because I haven't been doing it in a few weeks. Did my weights session afterwards, which always feels easy but isn't. Each individual part kills me but there's so much recovery it all feels ok. It's nice to do something completely different for a change.

That was hay bale jumping for me. Better than therapy!!!

Oryx

More therapy this evening. Kettlebells. Bloody hard session, my arms were shaking by the end. Managed everything except squats and did a few chins afterwards. Swimming will be horrible tomorrow after this but I don't care cos it was really good.

Dory Dory

Here you go, darlin'. For your next plank session - it's gotta be rainin' somewhere!!

shotgunmcos

Oryx wrote: »

More therapy this evening. Kettlebells. Bloody hard session, my arms were shaking by the end. Managed everything except squats and did a few chins afterwards. Swimming will be horrible tomorrow after this but I don't care cos it was really good.

^^^^^^^
This is why you are FIT Good to hear you are on the mend hoochielimpshady

Oryx

Swimming wasn't horrible. I was amazed, my arms were fine.

We did timed sets tonight so this really is my first line in the sand in terms of speed. It was 100m sprint, 5 * 100 sustained then 100m sprint and 50m sprint. For the record, I am slow, mkay?

First sprint was 1.43 (on someone's heels). Next 5 were meant to be off 2.00 but this faded back to 2.05 as I couldn't hold the pace. The second sprint was also 1.43 without following anyone, I'm chuffed with that. Last 50 was done in 50.

Those times are ok for me. But I am puzzled why I found it so hard to hold the sustained pace given it was so much slower then the sprint. Anyway I'm under orders to work at those kind of drills in my own sessions and to work strictly with the clock.

Oryx

Yawn. I need more sleep.

Last night was turbo, which yet again I ended up leading. (blind leading the blind I reckon) Did 6x 4.30 @80%, 30sec sprint (90%), 2 recovery (65%). Seemed to go well, noone said it was too easy, anyway. My hr was reading high throughout, rpe didnt seem to correspond. I need to test my monitor, either that or somethings up with me, which I doubt.

Swam this morning, just to keep myself familiar with the water; 1350m of mixed drills. Im not taking training seriously this month, I really need the down time. People keep telling me I look better though lol.

My sprint times from Tuesday turned out to be a 4 second pb, I hadnt realised. I keep wondering HOW?

Oryx

An interesting weekend doing a level one coaching course with TI. I was seriously outgunned by all the high calibre people there, but it was a fantastic learning experience. It was crazily busy trying to fit everything in but we did manage a few practical sessions.

It taught me that I have so much to do in terms of increasing my knowledge base and experience. I need to train with others a lot more than I currently do, you learn so much that way without even trying. And it was a reminder that I can't go on with such poor skills, particularly on the bike. In a twenty minute session today I conquered two skills I've struggled with for ages so it's not that hard.

Hopefully I'll now work on the rest of the criteria I need to get certification. Then spend the necessary YEARS working to become an effective coach. The more you learn, the more you realise there is to know.

But in the words of this weekends tutor... HAPPY DAYS.

couerdelion

Oryx wrote: »

HAPPY DAYS.

I thought he was great tutor. Lots of knowledge and very enthusiastic.

Well done on taking the first step. I've still got to get all the additional stuff done and sent in to TI but the best thing you can do is jump in and start helping out with sessions as soon as you can. I can see it in myself how I've improved just from putting myself out there and telling people what to do and not hiding behind the senior coach. I think that's a little where the level 1 falls down - it makes you believe almost that you're only good enough to assist and not to actually take the session (irrespective of having a senior coach there to plan and lead). Maybe that was just my perspective though.:D

Oryx

My club has no coaches as such, which is why I took this on. We have a swim coach who is swim Ireland trained, so apart from him I will have to really branch out and work with athletics coaches or the cycling club to build up in the other areas. The chap I do all my xc and strength work with should be good too.

couerdelion

Oryx wrote: »

My club has no coaches as such, which is why I took this on. We have a swim coach who is swim Ireland trained, so apart from him I will have to really branch out and work with athletics coaches or the cycling club to build up in the other areas. The chap I do all my xc and strength work with should be good too.

We're the same. Swim coach is SI accredited so I do all my swim coaching with him. I've gotten invovled with a cycling club to push on my cycling and to get a better understanding of the things their coaches do. Running is still a bit of a foreign art to me though and something I need to advance my knowledge in - Other than that lots of reading, listening to podcasts and talking to people to get their advice.