GODZone...

shotgunmcos

For most triathletes, especially long distance types, Kona inevitably pops the question and becomes the dream For me it didn't and for 2 reasons.
1) The last 2 hours of Challenge Barcelona last year confirmed that running a marathon in heat after 6 hours of swimming and cycling is just not my thing. I've tackled the cramps from every angle and the idea of training my ass off to get a spot at some mdot only for them to surface later on the Queen K, simply doesn't speak to me.
2) The Beast of Ballyhoura Adventure Race last year took me by surprise. I didn't expect the challenge that it was and it lead me to google and subsequently track the GODzone AR :eek: I was mesmerised and the dream became apparent!

Proper Adventure Racing became the dream, albeit a long term one. I entered a few multi sports this year and bought some maps and a compass in earnest to learn how to navigate. Stuff happened and the year became a complete write off. I hit a low ebb (in training not life!), stopped training regularly and put on weight. I searched for something to get me going again. It was a chance encounter with an old rowing friend at Hell of the West. He had to drop out of a relay team and I did the swim for him. We caught up and chatted about some changes in the structure of Irish Rowing. Its been 10 years since I rowed back in Uni so I was out of the loop. It peeled back the cover of an old regret, to give up rowing (reluctantly) during a dark period in life. I loved rowing. The feeling of a crew in swing (powerful unison) or the wake of a scull healing itself on a crisp early dawn. I knew I had to go back.

Although triathlon is no longer the focus, things like a black tee at Norseman or cycling up the Alp D'Huez exist on the bucket list as well as a return to the Lost Sheep, the highlight of my first triathlon log . I've sold the TT bike, well most of it, and replaced it with a Concept 2 Model D rowing machine. Rowing is a hard sport and I'd like to get into basic shape before I get in a boat and learn to row again. Rowing will require some attention to strength and conditioning too. I've no big aspirations. I simply want to do a few races next year and enjoy the sport at whatever level I can. Oh, and learn to scull.

The ARWS dream is still the dream so I will look to do the 40 hours Beast again next year or something equivalent if I can find a team. I'll do one or two shorter multi sport races too so that the road bike doesn't gather dust and to ensure I run up a hill from time to time.

Swimming is the one thing I haven't mentioned yet. It is unquestionably the triathlon discipline I have progressed most over the few years I'm doing it. Its a skill I wish I learned as a child but having learned as an adult, one I'll never let go. I have a long swim in mind that too is a long term goal. For the foreseeable future I just want to enjoy some OW events. Next up is the 3.9km at Glendalough on Sept 8

This log will be different. It may not fit with the swim bike run logs. However, it will have races and will surely document the will to test the physical and mental limits...

Dory Dory

Well done, shotgun. You've made my night!! I can hear your happiness in your post. As always, you will be a joy to follow.

c07

Good on you shotgun... Looking forward to reading your new journey

Abhainn

You've come along way MCOS. Looking forward ot it, good man

mloc123

We now have a Mod that is a messer, oh dear... I hope you don't start siding with 'that crowd'

BTH

I have a bit of a short attention span, so help me out here. You're going to do Challenge Barca again and you've done something to your ARWS. Did I get that right

Welcome back mcos.

shotgunmcos

Ha ha my fellow comedian Mods
@mloc - not sure I'd call rowing "messing"
@BTH - Hows that attention span going with married life?

Tuesday August 06 2013

Lunchtime Hilly Run

Back when I had discipline I made time to get a couple of these in per week. I've watched my work run buddy through the window heading off for one of our loops so many times. I always seem to have someone approach my desk with something urgent on the lunch hour or worse still, invites to lunchtime meetings (WTF ). I was all set to bolt on the hour today but he still left a few minutes before me. It took 15 minutes of moderately hard effort to catch up to him. If I hadn't caught him by the park, approx 3.5km I intended to give up the ghost. He was at a festival at the weekend so my reward for catching him was a slower pace and room to breathe

We chatted on flats, focused on hills and panted our way around. I usually have 2 options with 2km to go as there is just one shower. Belt ahead to get there first or tack an extra 10 minutes and 2 more hills on. I opted for the latter. The 2 hills are pretty much in one of the roughest parts of town. I simply run up the hill and down to the other side and back again to work. When I turned around I heard the sound of hooves and shouting back the road. 2 sulkies were approaching. Crap! I had visions of a whip lashing out in my direction so I basically pegged it back up the hill like a vicious rabid dog was chasing me. Out of their reach, sure enough, I received some taunts but made it back to work safe. Longest run I've done in 3 months!

10km in 48:10, average pace 4:49


Benchmark Ergo

I'm not fit enough to even contemplate a set distance rowing C2 ergo test like 5 or 10k. I'm not fit enough yet either to do a warm up, then a session. I wanted to set a benchmark so I chose another standard ergo session.

Best distance in 30 minutes rating no more than 20 strokes per minute.

I got straight into it and found a steady state rhythm quickly. I felt good and had to reign the enthusiasm back. The effort was strong but comfortably aerobic.. for about 5 minutes. My heart rate tells the story. 160 at just 7 minutes and I was sweating. 170 at 14 minutes and I knew the second half would be tough! I crossed 175 with 10 minutes to go and was working pretty hard. Still, the power was there and the rate held rock steady at 20. From 10 to 6 minutes to go I struggled mentally. I was briefly distracted when a blister peeled off and fell on the floor.

The hardest thing about this session besides the developing burn, is maintaining the low rate. It takes control. You want to let the rate climb as it would mean pulling slightly less per stroke and a temporary boost of oxygen. It always back fires as the effort always catches up. With 5 minutes to go I knew I'd finish but had to dig in all the same. My HR hit a max of 178 which would have been near max on a bike turbo FTP test! It was a solid piece and an honest effort. Benchmark established and I'll have another attempt in a few weeks. This is all just prep for a 5km test over the winter... shudder.

30 minutes rate 20. 7,824m total. Average pace 1:55/500m. Average HR 170!

If I had done a 30 minute run at 170 HR I'd have been in bits afterwards and possibly injured. The rower gave as good if not a better workout without the damage. Ideally on the next one I'll hit teh same distance or better, but at a lower HR.

20 minutes stretching afterwards. Flexibility is simply shocking

pgibbo

Best of luck with this endeavour Mike. I'm assuming you'll be racing Intermediate, if it's still called that Who are you planning to row with?

I was recently talking to an ex-international who went back rowing Vet. Guy is a serious athlete with a 2:3x marathon or faster. He became disillusioned because of the lack of races on the Irish calendar. He busted his a$$ training all year for a couple of races, one of which was the worlds. As a result, he's taken up triathlon this year. Looking forward to see how ye both fair out at your respective choices.

Why put yourself through the torture of a 5k ergo test????? :eek: :pac:

shotgunmcos

@pgibbo - jays us can he swim?! Serious running pedigree and rowers are no slouches on the bike. To be honest I rowed but have little experience really. 2 seasons at UL winning lots of races 2 novice pots. Then went off travelling. When I returned 2 poor seasons at Intermediate. I won more intermediate races with my novice Uni crew than I did as an actual inter! First year inter I failed to make the A crew and missed champs. I was going through a difficult time then. Came back and trained next year, mostly alone as Alex was a baby, made the crew but didn't gel and disappointing 4th at champs. It was the worst summer for me so I wasn't really up for it. I left the sport reluctantly and with as bad taste in my mouth. In a very different place now and ready to take the same approach to it I have taken to learning how to swim . I wouldn't put myself through a 5k. It will probably be the club. Possibly St Michael's. So, are we ever going to see a log from your good self?

Wednesday August 07 2013

Plan: Swim 20*100m

Rugby camp over so its back to swim lessons for shotgun junior. He is still learning the strokes but has a better backstroke than I already. I wished I had learned to swim as a kid and I get a real buzz watching him enjoying himself and making progress. It was a short session while he did his thing. Simple 200m easy warm up then 20*100m off 1:45. Terrible swim. Hit 1:36-1:38 for the first 10 albeit with poor form. The next 10 got progressively tighter and increasingly laboured. I just about made 1:40s for the last few. I need to start swimming regularly again. That Sligo swim was an anomaly.

Actual: 2,200m inc 20*200m

shotgunmcos

Thursday August 08 2013

Plan: Short aerobic Ergo / Run

Basic session just getting into the beginnings of a training rhythm again. The row was rock steady at 18-19 strokes per minute. I wanted to keep the heart rate under 160 for the half hour but the cardiac drift was well on just sitting on the seat! I kept the effort steady at 1:58-1:59 per 500 rowing long strokes. I intended backing off when the hr hit 160 but was too stubborn. I was at 161 with 5 mins to go and just held it.

I didn't really feel like running afterwards. I wasn't wrecked after the erg but doing anything after a session on it is alien. What got me out the door was realising the Dublin Marathon is in 10 weeks. I need to start training!! The legs felt heavy to begin with but loosened out to find another good rhythm. It was just an easy jog to the local Industrial Estate dodging traffic in a misty rain. A short loop at a slightly higher clip and a nice jog home with the wind at my back. Glad I got out.

Actual:
Row 30 mins 7,662m avg pace 1:58.0/500m avg HR 158
Run 30 mins 6.25km avg pace 4:48

Trig1

Congrats on the new blog Mike and your doing something I would love to go back to but unfortunately I cannot commit to a crew anymore with 4 kids (and the fact I'll be turning 38 soon :eek:) anyway I'll be watching your blog with interest especially your erg times...not a bad starting 30min piece either!!! I think SMRC is probably the only club in Limerick at the moment with competing Seniors and inters, If I'm right i think they have a pretty Solid Inter/Senior setup at the moment...would definitely be the club to join.. talk soon

shotgunmcos

@Trig1 - thanks man. Hey you are just a shade older than I . Kicks may be the logical choice although quite unsure how much I could commit to a crew. Just want to go back to enjoy and learn since I didn't row Junior and left the sport reluctantly.

Friday August 09 2013

Nothing

Saturday August 10 2013

Plan: 50min capped aerobic run

Lovely balmy evening out there. I hadn't used the Garmin in months and had 4 versions of firmware to update. May have explained its giddiness at Sligo. I warmed up with the skipping rope. 200 jumps took 8 efforts. A mini goal is to be able to do it in one go. The run was to be steady aerobic and capped at 155hr. Overall good, although I nearly had to walk on some hills. While concentrating to keep in controlled on a long drag, a fella suddenly popped his head out of his concealed gate and shocked the bejeezus out of me! Otherwise a simple run dodging dog walkers. Tomorrow's plan is for a longer version of the same with a segment at 160hr.

Actual: 11.5km in 55:40, pace 4:50, hr avg 146 Max 155

sconhome

Very interesting change in direction MCOS (return to your roots) and you read as being extremely happy with your decisions. The very best of luck with it.

One thing I'd propose is a rebranding of the T/D/AR forum to be Triathlon / Duathlon / Anybody Rowing forum.

tunney

This is like having the gay, lesbian and trans gender board modded by a horny middle aged bloke who has a thing for 19 year old girls.

shotgunmcos

tunney wrote: »

This is like having the gay, lesbian and trans gender board modded by a horny middle aged bloke who has a thing for 19 year old girls.

So expect objective Modding,

shotgunmcos

Sunday August 11 2013

Plan: 90min 'Long' Run <155hr with a section at 160hr

This would have been an easy medium length workout back in January when I was fit. Pushing too much volume too soon back then has taught me a lesson. Carefully does it. I knew 90 minutes would feel like a real stretch today but I just have 10 weekends to get some long runs in before DCM and simply had to start with something resembling a longish run. It was a straight out and back on country roads. It was humid and windy. I felt wooden. I kept the first half hour under 155hr then pushed a little to 160hr for a half hour. It barely yielded 4:42 pace for that section and I asked myself if this would be a marathon intensity I could hold. In truth no hope. I leave forecasting for a few weeks. After the hour it got progressively more difficult to keep the hear rate down and my legs were stiffening up. Last few kms were at 5:10-5:20 pace. I had to walk on one hill So much to do in little time but still need to exercise patience.

Actual: 19.05km in 92:38, avg hr 153 max 162

Weekly Summary
Running: 46.8km in 3:46:28
Rowing: 20.7km in 1:20:00
Swimming: 2.2km in 0:40:00

Dory Dory

Just keep at it smartly....and listen to the body. You've 11 weeks to go (right, 11 weeks?), but don't fret about your time. Do this one for fun and for the camaraderie amongst friends.

griffin100

I'm thinking of doing DCM but like you havent exactly being putting the miles in recently. Trying to work out if a 12 week P&D plan would be a stretch too far. Might be better off doing a HH type plan and not worrying about finishing time.

shotgunmcos

@hoochiedoubleD - bang on tri chick! Just a long jog with friends
@griffin - not bothering with one of those plans. Work long run up to 2 hours then add work to it. 3 easy runs and one faster run. Whatever that yields will do.

Monday 12 August 2013

Plan: Row 2*15min rate increase pieces & some Yoga

Rate increases is basically rowing at progressively higher cadence with same per stroke effort. The faster rate spins the flywheel faster, pushing back more resistance and building the power. The pieces were 5min @ 20spm, 4min @ 22, 3min @ 24, 2min @ 26 and 1min @ 28. 3 mins easy then repeat. I felt good at 22 strokes per minute but each step after became pretty challenging. I relished it though. Max heart rate 178 again.

There is little to compare the workout you get from rowing. I tried to hold good technique throughout. For a finish my forearms were loose and quads burnt which is a good sign. I can't say much for my down dog and cobra techniques though. Its been months since I did Yoga and I had as all the flexibility of a barn door.

Actual:
Row - 45mins 11,659m, avg 1:55.7/500m
Yoga - 30 mins gentle salutation sequences

shotgunmcos

Tuesday August 13 2013

Plan: Easy Run

Hilly loop around town. Running feeling better in cooler weather. Felt sluggish on hills. A bit laboured overall. Noticed the Shannon was calm and undisturbed. Visualising my first spin on water killed a few kms. I'm a few weeks away as clubs are on a break after national champs. Despite the 'easy' effort, I finished sweating like a good thing.

Actual: 10.05km in 48:45, pace 4:50 or so

Session 2
Plan: Ergo 30mins Tempo @ 22-24spm aim for 8,000

Nice calm evening so put the erg out on the decking. Figured I'd need the cool air too. Ultimately I'm aiming for 8k rating 20 but waay off attempting that yet. It needs a 1:52/500m average. I figured I'd get close with a higher rate and set off at 24. I settled quickly at 23-24 holding target pace. I broke the piece down to 4*2k in 7min 30 each. The first 2k was good but my heart rate hit low 160s pretty early. 4k passed just before the half way point so I was still on target. It was beginning to hurt though...

The 3rd 2k felt like it was over the horizon so I bore down on 5k to kid myself that I was nearly there. 5k passed in 18:35. I was almost happy enough with that to stop but just a few strokes later I gulped a few large breaths and plugged in for the pain. I found 19-25 mins mentally very tough. My hr entered the low to mid 170s and I fought with the will to stop. At 7km the sweat rolled down my face over my eyes making me squint. I knew I'd hit the 8,000 now if I just held it together for the final 100 strokes. Every stroke hurt. A lot. Max hr 179! It took a minute to stand up afterwards. Overall very pleased with the piece but have kicked off my first week with a tad too much enthusiasm. Need to bring it back to base effort for a while now.

Actual: 30min 8,110m avg pace 1:51.0/500m, avg rate 23-24, avg hr 164 Max 179

Trig1

I want to buy an erg now!!! damn you!!!:D

pgibbo

Trig1 wrote: »

I want to buy an erg now!!! damn you!!!:D

+1...was just reading the log and thinking the same thing. Then I spotted your comment.

Where did you buy from Mike and how much? I know someone that has one gathering dust but he won't part with it.

hf4z6sqo7vjngi

pgibbo wrote: »

+1...was just reading the log and thinking the same thing. Then I spotted your comment.

Where did you buy from Mike and how much? I know someone that has one gathering dust but he won't part with it.

+1, could be ideal for some cross training

dahat

Hi, Just wondering what Drag Factor you use?

I use the rower at the Gym quite a bit and use 130-140 but my stroke rate could hit 32-35,would it be advisable to back off on the stroke rate?

shotgunmcos

@pgibbo - bought straight from Concept 2 in the UK. I see it as a lifetime investment so shelled out just under 1400 inc delivery. Got a model D with PM4. PM4 because it picks up different HRMs. You can get cheaper second hand but they are hard to find. Rowing clubs always on the lookout and snap them up. My sister has one and just wouldn't let me have it even when pregnant! I wouldn't buy second hand from a gym as they are abused. Its a case of keeping an eye open and snap up a private sale of model C or D.

@JB- super XC workout. A mate of mine (MOB) who got Kona on his first go at IM used to do 40mins once or twice a week during the winter. Irish Rugby squad use for XC. Most Tug of War teams (proper sport on these shores) use them. Would do your swim and bike no harm

@dahat - drag factor 125. I keep damper lever between 5 and 6. If you are doing 32 spm at 130+ damper level its a fair bet you are not engaging legs, glutes, core etc.. and end up wrecked quite quickly. Check out this as a very good example of correct technique. http:// www.youtube.com/watch?v=zQ82RYIFLN8. I'd recommend backing off on the stroke rate. Bring it back to 22-26 range and focus the different sensation to the drive and recovery phase. You will be able to go longer and get many more muscles engaged. Any idea what the force curve of your stroke looks like?


Wednesday August 14 2013

Plan: Swim 20*100 off 1:45

Same session as last week while shotgun junior did his lesson. 200m easy to find my stroke then straight into it. Last week I struggled to make the 1:45 by the 20th rep. This was better.
In on: 90, 94, 92, 94, 95, 95, 94, 92, 91, 94, 94, 95, 95, 93, 94, 93, 95, 94, 92, 94
There was a bit of traffic in the lane so the faster reps just involved overtaking. The times were much better and pretty steady. The efficiency told a different tale. I started at 36 strokes per length and finished on 41 strokes per 50m. Basically the classic sign of A) stroke inefficiencies magnifying as fatigue develops ( no technique focus this year) and lower fitness level (averaged just 1 session a week for the summer). I've 3 weeks to the Glendalough Swim. :rolleyes:

Actual: 2,400m inc 20*100 off 1:45

Kurt Godel

You're a savage for the residual fitness you have. That swim set you did looks good to me, good metronome pacing practice too. Glendalough will be a blast, really looking forward to that swim. Your towel will be dry again by the time I get in (let the sandbagging begin;))

shotgunmcos

Thursday August 15 2013

Plan: 80min Aerobic Run/Row

Simple base session. The more I ran the less I had to row and vice versa. Keeping the whole workout under 155 hr. The run felt OK. Still wooden and heavy but starting to adapt to my local suburban route. Very humid out there. I'll know fitness is improving when my hr stays in the target zone running over a short sharp flyover near home. I started thinking 50/50 run and row but the marathon crossed my mind again and I tacked a little extra onto the run.

Just as well. I was sweating starting the row. It was easier to control the hr on the erg as the display is right in front of you. Its also indoors so no windy or hilly spikes. I rated at a low 16-17 strokes per minute and felt comfortable. My splits consistently got worse to keep the hr down. I was well into the fat burning zone as the sweat dripped off me. Decent session overall.

Actual:
Run 55min 11.39km pace 4:50 avg hr 147 Max 156
Row 25min 6,058m pace 2:03.9/500m avg hr 153 Max 155

shotgunmcos

Saturday August 17 2013

Plan: 1hr40 Long Run <155hr

Another DNS today not showing for GFW. I've lost a stupid as mount of money on race entries this year. Triathlon was great but one of the cons was the mentality developed on the race season. Pick the races and enter them all in the spring :rolleyes: Anyway that's rant #1 I'll get over my own stupidity on that. Rant #2 is the stupid Achilles. Again my own fault for stupidly running a pre breakfast training marathon back in Feb. Overkill. I was being sensible for this run. Add just 10 minutes to last week. Cap the heart rate. Take it easy on hills. Enjoy. However much to my annoyance the Achilles started to feel tight right away. I bailed after 40 mins as it wasn't any better. No damage but I really want to run DCM. So, running will be about short runs, roller and stretching this week. Take 2 next weekend.

Actual: Abandonded after 8km


Sunday August 18 2013

Plan: Erg 60mins aerobic at rate 18 and capped hr<155

After yesterday's frustrating session I figured an hour on the erg would be a satisfying close to the week. I really wanted to have another go at a long run but discipline won for once. This session too would require discipline. As hard as it is to sit on the erg for an hour, an hour at rate 18 makes it tougher. A capped hr meant it was all about discipline to ensure the whole hour remained in the target zone.

I started conservatively and held a rock steady 18spm at around 2:02/500 pace. After 30mins my hr was 152 so I needed to back off to 2:04 to hold it. Soon after 2:06 and 2:08. The last 15 minutes was enough of a workout even at that effort. I was determined to keep it in check so splits didn't matter. They will improve. Overall a satisfying session and feeling good again

Actual: Erg 60min at rate 18, avg hr 148 Max 155, 14,482m, pace 2:04.2/500m

Weekly Summary
Running: 29.64km in 2:18:45
Rowing: 40.31km in 2:40:00
Swimming: 2.4km in 0:42:00
S&C: Yoga 0:30:00
Weight Check: 81.6 kg or 179.9 lbs

shotgunmcos

Monday August 19 2013

Session 1 Plan: Group swim

The hardest bit is getting out of bed. I have rolled over for the extra sleep for weeks. Made it down the stairs this time. Made lunch, packed the bag and onto my bike destined for the Arena. The odd commute I do is the only cycling I'm getting in so I push it along with some sprints and big gear up hills to get a little benefit from it. It was just Water polo Boy and I in the fast lane. My nemesis was leading out the next lane and I contemplated jumping on her feet when I saw the set.

2*(2*250m/2*200m/2*150m/2*100m/2*50m)

I just got stuck in at a steady pace. The coach usually prescribes circa 2k main sets so this was geared for endurance. I wondered how many times Water polo Boy would lap me. Several times was the answer. He did the entire 3km with paddles too :eek: I had a decent enough swim on my own, holding a better pace than my nemesis in the next lane. In truth she was gliding along leading a gang and flipping onto her back when she dropped them. I was tired for a finish but generally happy to get through it.

Actual: 3,500m total in 63mins


Session 2 Plan: Short aerobic run hr <155

Cool but very humid out there. I wore the sketchers go run 2s for this and liked them. They have zero support but are super light. First run in ages where my hamstring didn't finish tight:) I did 200 skips on the rope while the watch searched for GPS. It took me 7 attempts. My main attention was on the Achilles.

I started out gingerly to warm up and settled into as steady sweaty rhythm. Every time I approached another runner my pace would creep up and with it the hr. I managed to keep it in check overall except for the flyover again. The pace felt on the edge of comfortable throughout. I have no idea what my marathon pace feels like. I haven't done one in 2 years. I asked myself if I could 4 of these together and the answer was not, hell ya! The good news however is that the Achilles felt OK, for this run.

Actual: 11.45km in 54:26 pace 4:45, avg hr 146 Max 156

pgibbo

That's a tasty swim set. Worth rolling out of bed for. :cool:

I got some slagging for mentioning those sketchers on twitter. What do you think of them? They seem to be very popular with a lot of UK athletes - Team Freespeed, Black Line London, etc

shotgunmcos

@pgibbo- I like them. I got a pair of soft washable sketchers walking shoes originally. Love them. So tried runners. Only a few short runs done. Yesterday was the longest. I've a neutral gait, so I don't need the support. Won't suit heel strike but great for mid foot. Very soft so perfect for stuffing into gear bag too

Tuesday August 20 2013

Session 1 Plan: Easy Run

Headed out at lunchtime with my run buddy. Cool but still very humid. Pace was easy and we chatted like would ones. Its a hilly loop around the town and I felt progressively heavier. I wore an old pair of Mizuno Wave riders that I keep under my desk. I once considered it a light shoe but no comparison to their sketchers for weight and comfort. 2 runs in 2 days. Its been months since that happened and the legs were sluggish. The last couple of hills were a chore. The pace was easy but it took more out of me than I anticipated. Achilles OK. Calves stiff from the skipping yesterday.

Actual: 10.05km in 49:50


Session 2 Plan: Erg 4*4 mins with 2 mins recovery

I wasn't sure if my fitness was ready for 'pieces' as the are called in rowing. Intervals for everyone else. Just 16 minutes of work but work to pack a slow heavy punch. The 10min warm up felt rough. The body rebelled. I knew a small battle lay ahead. Each piece was to be done at 25-26 strokes a minute. So, just 100 or so strokes per piece. I set a pace boat last 1:49.0 and set off.

Rep 1 Max hr 169 and 1:48.1/500 avg. Solid piece
Rep 2 Max hr 175 and 1:47.9/500 avg. Had to work hard
Rep 3 Max hr 179 and 1:48.6/500 avg. Nearly dropped the handle, hung on
Rep 4 Max hr 180 and 1:48.3/500 avg. Pain cave. Had to dig deep.

Overall I was happy to get through it. The body felt heavy and lacking zipp. It was much harder than I expected :rolleyes:. I was toasted for a finish. Shock to a tired body.

Actual: 30min including 4*4min at 1:48.2/500m avg and 26spm. Total 7,665m

Dory Dory

I am learning more about rowing and its lingo than I ever imagined. I'm still pretty lost while reading most of your rowing posts, but it's getting easier to follow. So, did you use a 1 minute rest/recovery between your "pieces"?

hf4z6sqo7vjngi

shotgunmcos wrote: »

Rep 3 Max hr 179 and 1:48.6/500 avg. Nearly dropped the handle, hung on
Rep 4 Max hr 180 and 1:48.3/500 avg. Pain cave. Had to dig deep.

Liking this:)

shotgunmcos

@hoochiedoubleD - took 2 mins active recovery. Jargon? I haven't even sat into a boat yet! This log could be as cryptic as our esteemed Mr interested's splash splash notes! I endeavour to explain as I row...

Wednesday August 21 2013

Plan: Swim 10*200m off 3:30

The usual 40 minute window for a quick dip while shotgun junior did his final lesson for a while. The lessons are seriously popular and the wait list doesn't open until end October :mad: Anyway I tend to create a set to make the most of the window. After 200m easy finding my stroke I got stuck in. The aim was to hold a strong steady pace and not burn too early. The first rep was a tad hasty but I had some traffic to negotiate. Good lane etiquette made the set constant. I went off on the button and did it all by feel. I started to feel it on the last 3 reps and had to both work harder and take extra strokes. Overall I mainly focused on rolling the hips and maintaining a high elbow throughout. Solid session. Felt good.

Actual: 2,300m total inc 10*200m off 3:30 in on 3:02/3:09/3:07/3:07/3:06/3:07/3:07/3:07/3:06/3:02

Kurt Godel

shotgunmcos wrote: »

Actual: 2,300m total inc 10*200m off 3:30 in on 3:02/3:09/3:07/3:07/3:06/3:07/3:07/3:07/3:06/3:02

Lovely splits, it's easy to read your mind as they went on: toofast/tooslow/justright/justright/justright/justright/justright/justright/manI'mgood/booya!

Solobally8

Our club is doing a 4.6k swim in Lough Derg on 14th Sept. You are more than welcome to join us shotgun

Dory Dory

And you had even disclosed your 2 minute recovery in your original poat. Oops!! Must be my chocolate depravation catching up with me.

shotgunmcos

@Kurt - LOL pretty close
@Solobally - thanks I'll keep that in mind
@DD - you are mad

Thursday August 22 2013

Session 1 Plan: Short easy run

Uneventful trot around the quays before work. Half asleep. Some kind of time at some kind of pace. Felt OK but for some bizarre reason the Achilles felt tight on this one

Actual: 8km eeeeasy


Session 2 Plan: Erg 2*5,000m Hard low rate pieces with 5min recovery

The idea was to pull 2 strong steady 5,000m pieces. Hard but not red zone. The first one was at 20 strokes per minute. I felt good right away and sustained a good split. Hr climbed to 170 so there was some juice left for the second 5k. After 5 minutes rowing very light I took the rate up to 22 and poured on the same effort. I set a target of knocking 20 seconds off the first piece. It was going well enough for the first half but from there I struggled. The hr climbed to 176 for a finish and it was hard work. My legs ached. My shoulders burned. The blisters deepened. I cooled down for 5min afterwards. Wrecked.. so much for avoiding the red zone!

Actual: 12,316m in 47:42 inc
5,000m @20 spm in 18:58 avg 1:53.9/500m
5,000m @22 spm in 18:44 avg 1:52.4/500m

Trig1

shotgunmcos wrote: »

Session 2 Plan: Erg 2*5,000m Hard low rate pieces with 5min recovery

The idea was to pull 2 strong steady 5,000m pieces. Hard but not red zone. The first one was at 20 strokes per minute. I felt good right away and sustained a good split. Hr climbed to 170 so there was some juice left for the second 5k. After 5 minutes rowing very light I took the rate up to 22 and poured on the same effort. I set a target of knocking 20 seconds off the first piece. It was going well enough for the first half but from there I struggled. The hr climbed to 176 for a finish and it was hard work. My legs ached. My shoulders burned. The blisters deepened. I cooled down for 5min afterwards. Wrecked.. so much for avoiding the red zone!

Actual: 12,316m in 47:42 inc
5,000m @20 spm in 18:58 avg 1:53.9/500m
5,000m @22 spm in 18:44 avg 1:52.4/500m

This is now officially my favourite log!! I miss the erg!!

pgibbo

I'm starting to be reminded of why I used to hate the ergo and ergo tests Would still love to get one though.

I'm assuming you'll be getting back on the water in September or October once the crews resume training?

shotgunmcos

Sunday August 25 2013

Plan: Erg 60mins aerobic at rate 18 and capped hr<155

Started the week with some good intentions. Even started the week good on delivering the plan. Thursday evening it shuddered to a halt with a calf cramp from hell. Just sitting on the couch, bang! Gripped like a vice and twisted ever tighter :mad: WTF?!! Out of the blue. I've woken up with these before in the middle of the night. Not pleasant. This one hurt. It took a good 10 minutes to even massage it gently. It was just too sore to run. Nothing done all weekend. Salvaged it with an hour on the erg this evening. Aerobic hour. Calf held up. Real concerns about getting through a marathon now. I'll remain optimistic about a 3:30 run with a couple of boards hoochies if I can get a bit of running done ..:)

Actual: Erg 60min at rate 18, avg hr 147 Max 155, 14,633m, pace 2:02.7/500m

Weekly Summary
Running: 19.65km in 2:17:42
Rowing: 34,644m in 2:23:16
Swimming: 5.8km in 1:43:00
S&C: 0:15:00
Weight Check: 81.4kg or 179.4 lbs - basically no change. Lost 0.5lb

Dory Dory

If you are laying the ground work to bag running DCM, then you better get your pom poms out of retirement and have your best cheerleading smile at the finish line when I cross!! That's right, I expect you there whether or not you run. We've a date for some pizza and a story. !!!!!

shotgunmcos

@Dory Dory - that we do, that we do... not counting myself out of a run yet though

Monday August 26 2013

Session 1 Plan: Easy Lunchtime Run

It was looking doubtful that I'd get away from the madness. My work run buddy swung by to see if I was heading out but I just shook my head. Two long minutes later, a window opened and I legged it. I thought he had left already so I transitioned from suit to running shoes in double time. I wore the Sketchers and instantly felt light and bouncy. I thought 2-3km of a solid tempo pace would reel him in.

10 minutes passed and I was already sweating after the first hill. I thought I saw him about 400m ahead just disappearing into the park. I pressed on and around the park but no sign I had a downhill section to the quays and maintained the pace. Still no sign. I probably should have backed off but I was enjoying the work. I maintained the pace over the rest of the loop including the hills to arrive back at work sweating and breathing heavily. I don't usually do tempo at lunch so it was a sizeable pb for the route too. Tired but felt good

Actual: 8.1km in 34:01, pace 4:12


Session 2 Plan: Row short solid piece rate 20

Short enough to fit into a small window of opportunity. Solid enough to pass for a workout. Held rock steady 20 strokes a minute. Next benchmark session is a 30r20 again soon so I held my last test pace. Good piece, although another 10 minutes would have been tough!

Actual: Erg 20min 5,225m, avg rate 20, pace 1:54.8/500m

shotgunmcos

Tuesday August 27 2013

Session 1 Plan: Hilly Lunchtime Run

Out the door with my work run buddy this time. Very heavy and humid out there, sweating almost instantly. We planned a couple of 3 minute hard bits amidst a steady aerobic pace. The first one was actually about 2 minutes through the park and he hung on. The second 3 minutes down the quays and I felt it. I felt this run. He was aiming for 39 mins for the loop and I left him off at 38 and change to do 2 more hills. The hills knocked it out of me. I was sweating for another half hour after my shower. My buddy was pumped after it and now wants to do a tempo once a week. Suits me...

Actual: 9.85km in 46:20, pace 4:44


Session 2 Plan: Row 4*15mins, 2 hard & 2 easy<155hr with 2min recovery

3rd day in a row for the rower and 2 straight days running. I should have taken stock of that. Not a lot in comparison to other times but more than I I've done in months in that space of time. My body was tired and this was too ambitious. The first 15mins was hard. I held a tough pace rating 20. I was a good piece but a max heart rate of 170 with 3 more pieces to go was not good news. After 2 mins light recovery I did the next piece easy holding the effort under 155 hr. It should have felt aerobic and recovered me for another hard piece. Instead I felt drained after it and ditched the rest of the planned session. I just didn't have the juice to push again and it would have taken a huge effort just to repeat the first piece. Don't feel bad bailing, it was the right decision. I was gasping.

Actual: 34mins 8,222m inc
15min rate 20 pace 1:53.6/500m max hr 170
15min rate 20 pace 2:06.1/500m max hr 156

shotgunmcos

Wednesday August 28 2013

Plan: Row 60mins aerobic at rate 18 and capped hr<155

Exhausted today. Sleepless night. Work mad. Brought shotgun junior for a swim assessment to determine his level for lessons at a different pool. More of a commute but worth it. Thought about taking a day off (as if I hadn't taken one in ashes :rolleyes:) but swallowed a htfu tab and sat on the erg for an hour steady state. I set the pace boat (a little pacemaker on the display) to 2:04/500m pace average. I held a steady 18spm but my hr climbed steadily throughout. Hit the session target and in a better rhythm than I expected. Hit a training target of 100,000m for the month in the process. Decent session considering how I felt to start..


Actual: Erg 60min at rate 18, avg hr 148 Max 155, 14,521m, pace 2:03.9/500m

shotgunmcos

Weekly Summary
Running: 17.95km in 1:20:0
Rowing: 27,968m in 1:54:0
Swimming: 0km
S&C: 0:20:0
Weight Check: 81.9kg or 180.5 lbs - gained 1.1lbs

Started the week with good intentions. Took the Mrs away to Kerry for the weekend instead. Long run swapped for hours of trekking and deep apple pie from Jam in Kenmare yum! Swim race in Wicklow next week. A couple of swims this week should see me right eh? :rolleyes: DCM plan is sort of like erm 10m long run next week, then 12, 14, 16, 18, 20, taper, 26.2. Doable right?

shotgunmcos

Tuesday September 03 2013

Session 1 Plan: Lunchtime Tempo Run

Belted out the door into the warm sunshine. Glorious day for running. I wore the Sketchers and felt bouncy again. I love how they feel for the first few kms until I get tired and my form and foot strike fall backwards. My pb for the route was 34:01 so I maintained the same pace through the park and into town. The last 2km are the toughest and I knew they would be tough. There are a lot of roadworks en route these days so there is a fair bit of sudden turns. I like running around town on my lunch. It breaks up the day and there is something satisfying to getting all the way across town and away from the madness. The low point was my Sketchers getting stuck to some freshly pressed tarmac. Ah well, I worked hard and bagged a new pb for the route of 33:49. I was wrecked and trotted very very slowly around the carpark much to the amusement of the smokers

Actual: 8.91km in 38:39


Session 2 Plan: Row 40 minute piece an low rate

Basically a straight piece at as good a pace as I could hold at 20-22 strokes per minute without a break. I set off steady. I really should have gone for a swim but didn't fancy the drive. This weekend race will be interesting. Anyway I got to 20 minutes and my body and mind were struggling. I bargained with myself to hold the pace until my heart rate hit 170 or I reached 10k. Whatever came first. The 170hr mark came on 31 minutes and change and I was over the mental block. It was just a matter of digging in. That I did. It was tough at the end but session done

Body generally feeling it after 5 full days of inactivity

Actual: Erg 40mins 10,198m, avg pace 1:57.6/500m avg hr 167 max 179!

shotgunmcos

Wednesday September 04 2013

Session 1 Plan: Early group swim

Been 2 weeks since last swim, longer since last group session. Busy fast lane. The Fish have since been eaten and only Sharks lurked eyeing each other up. Waterpolo Boy was going to have company for once. He lead out anyway stringing them out and leaving me in their wake. The main set was 7 sets of 200/100. The Coach called 20 seconds rest from the first swimmer in. I Barely made it in before the last swimmer left the wall. It was basically a straight 2,100m main set for me and I gasped my way through it. No idea what pace the Sharks were doing, playing about with Medley swimming too they were, the cheek!

I imagined being lapped by a Shark meant being eaten so I swam for my life. I survived. After a short breather draped over the lane rope like a wet towel I horsed into 8*50m off 55sec. It was carnage. The Coach set the task of holding the same split for each one. I held 38-39secs for each and was seeing stars for a finish. This would have felt tough even if I was fit. Still I had to hold on to prove to myself I had enough residual fitness to get through 3.9km in a lake on Sunday.

Actual: 3,500m in 62mins


Session 2 Plan: Hilly lunchtime run

My run buddy and I left together for a change so I could pace it evenly. It was warm and the sun singed the back of my neck. It was his tempo day and he wanted to run 38mins for the 8km. Grand. The run has 3 sections to it. The Park, The Quays and the Drag. We were bang on pace through the park but he was breathing heavy. The Quays are a an obstacle course of construction work and I started breathing heavy after the constant sidestepping. Onto the drag and he was dropping off. I was feeling it too after yesterday's effort but I would not back off. My heart beat felt like it could be heard above the traffic din. I clocked 37 and he arrived in on 38:01, job done Superman shower and transition, swallowed a roll whole and I was back an my desk before the smokers like nothing happened... except for the beads of sweat dropping from the tip of my nose onto my keyboard

Actual: 8km in 37:11

shotgunmcos

Friday September 06 2013

Session 1 Plan: Short easy run

Basically an out an back half hour cautious run. My hip flexor had been giving me trouble and was stiff to start. It loosened out and felt better for a finish. Nothing interesting to report. Noticeable cooler today.

Actual: 6.05km in 30mins. Pace 4:57


Session 2 Plan: Swim 3*1km off descending times

Headed over to the Arena after work looking forward to this. I need a swim before Sunday. Just to get a feel for the stroke. More for a psychological boost than anything. No faith in training 'cause there has been none. I know Kurt has a target on my back and he might just take the scalp! Anyway turns out I forgot my togs :mad: Muppet! I contemplated swimming in my jocks but there were too many kids around. Instead I opted for a row in the gym.

The new plan became 10*2min pieces on the erg rating 27-28. I aimed to hit an average pace of 1:48/500m for each. I felt pretty good surprisingly after late night watching Dexter (cool series). I had just 60sec light rowing recoveries between reps. It was tough work but a good session overall

Actual: Row 40mins inc 10*2min @ 1:46.8/500m rate 27-28, total 10,442m

Kurt Godel

shotgunmcos wrote: »

No faith in training 'cause there has been none. I know Kurt has a target on my back and he might just take the scalp! Anyway turns out I forgot my togs :mad: Muppet! I contemplated swimming in my jocks but there were too many kids around. Instead I opted for a row in the gym.

Oh I had a good laugh at this! I haven't swim trained in a few weeks, what will be will be. The only way I'm beating you is if you forget your togs again on Sunday.

griffin100

MCOS the comedian

If I thought that your swimming had reversed so much that there was any chance of taking your scalp I'd be hot footing it back from the Lost Sheep tonight to do so