Year Four

Fazz

Howdi,

This is not going to be a daily blog as I don't quite have the time for that. I can barely keep my own site updated monthly but I've learnt a lot from others on here, got some great advice and now that I'm coaching myself can perhaps offer to give some back through my various sessions and training approach adopted ahead for 2014.

Background:

No single sport (does snooker count?), went to gym a few times a week but never got into the weights enough to want glamour muscles, would do the odd spin class or treadmill run or breaststroke swim basically with a small bit of basic weights before I’d get bored.

In 2010 one of the guys in work brought up triathlon in the form of a challenge for charity, I was on the hunt for a bike to work scheme and that left the swim and run to learn. I was rubbish at front crawl, 2 lengths and I was out of breath just couldn’t get it right. Got a couple lessons from gym instructor and gradually managed to keep going without coughing up a lung. To be honest, not much though, I was comfortable doing breast-stroke but just couldn’t maintain front crawl at all!

Similar story with run, 15mins and out of breath no matter what pace I was going at. Gradually managed to extend this.

Fast forward to my first triathlon at Focus Ireland, August 2010 and I swam 65% breaststroke as still couldn’t do front crawl the whole distance (sprint tri). Nearly 21 minutes to complete the 750m and onto bike I went. Completed it and was hooked, did 3 more sprints in next 4 weeks and season was ending so no more left.

2011 – Addicted, circa 10-12 hours avg per week, started with Abu Dhabi Short Course (30th present to myself), did NS and a firm MOP finisher - average 100 odd place or so with a swim firmly back of pack.

2012 – A bit more dedication, avg 14 hours per week, joined B2R Academy in January and made significant progress up to top 20 or so of each race – close to top 10 but not quite there bar the odd race.

2013 – B2R again, avg 16hrs per week, progress into Top 10, podium and odd win (uncompetitive). Focus on 70.3 mainly.

2014 is hopefully the next step but more so in terms of performing better over 70.3 and prepping for Ironman.

Long term Goal is to qualify for Kona. I’ve been patiently holding back on ironman until I’ve enough fitness to try be competitive. I see the end of this season as a chance to open my account and have a taster hopefully.

I'm an athlete that needs to understand and buy in to what I'm doing, why, when etc. I analyse, too much at times but ultimately that is what drives part of me in my pursuit to be as fast as I can be.

If I feel something is needed to change I do it. I listen to my body, I react to how it feels and performs and I've learnt a lot of this from my previous coach, Eanna McGrath of B2R.

I left B2R for a change in lifestyle, convenience, training approach and cost.
UCD is around the corner from work. Literally the best pool in the country hands down.
Loving the 50m. I've more freedom now, can actually train more due to less commuting and have a good bunch of fellow triathletes around to train with.

I feel I'm now at a level where I need to stimulate better progress through increased volume, increased strength and conditioning, and increased training at different intensities.
I felt this would be easiest and best done on my own and nearer work/home and that is working out well for me.
I also want to train more to see how I respond, see if I can take more volume, see if I can apply it smart and sensibly to stay strong and increase aerobic fitness.

That being said, I want to push my limits, work hard and find new levels. I don’t think Triathlon is rocket science. It’s such an honest sport, those that train hardest generally reap benefits perhaps with some fine tuning on top. Consistency wins. That requires dedication and hard work.

This is my approach to 2014 and trying to get up to the level of the regular domestic podium guys.


Race Goals:


A - Irish National 70.3 Champs - Lost Sheep – August

Epic Course, Epic Race, 5th in 2013 and aiming to better that.

B - Mallorca 70.3 – May

This is currently now looking unlikely. Found out at weekend date clashes with cousins wedding. No other early season race appeals to me (have looked at the lot) and this one was helping motivation a lot.
Revising plans at moment to see alternatives that float my boat.
ETU Middle Dist Champs a possible if venue ever announced, Challenge Barca/Austria 70.3 the obvious replacements but don’t appeal to me as much as Mallorca at present.
Possible swap in goals would see C goal move to B, and Kilkee Oly NC added as C goal.


C - Mallorca IM – September

Can’t get ironman out of my head. Roth is high on my agenda but gonna wait for 2015 for that.
Want to focus on 70.3 and better fitness then finish with Ironman at end of season as a first crack at distance. Will be pacing as best I can.
Mentally deciding to do this has increased my motivation. It’s fascinating how much of this game is psychological in my opinion.


D – Fun – National Series & National Championships Races May-June.

My approach to the 2014 race season is to have fun by competing in the National Series early season, compete in most of the National Champs, peak for Lost Sheep and finish the season with my first Ironman 4 weeks later.

How will I train? Well, primarily with similar structure used for 2013 and a 70.3 focus, except with my own addition of volume, mixture of intensity I feel works best for me and some IM work so I know I can cope with the distance (hopefully).
I will be racing the ironman on the back of 70.3 fitness, but with enough endurance I hope to cope and see me through the IM.
Do I have an ironman goal? Of course. Kona qualy is my long term goal. Hard to have any real targets for first attempt at distance but I won’t be out to plod around, and will be planning and pacing on a strong performance and if I blow so be it.
Can’t compare times or Kona qual times for Mallorca as it’s a new ironman race and a hilly course. It’s prob safe to say it’s not gonna be a record breaking course with the hills there no doubt...


Jan/Feb/Mar will prob see me race Dungarvan 10mile (59:15 last year) and a couple sprint duathlons. Edit Dungarvan now sold out before I entered so hoping for a cancel need to email organisers!

Debating the Duathlon Champs in April,May skip through using April as big Endurance block will depend how next couple blocks go..

Complete 4 NS races then to end of June and take 8 weeks off racing focussing on last build block for Lost Sheep peak, and try carry that into Mallorca IM 4 weeks later.

Possible calendar:


Jan - 10 Miler
Feb/Mar – Sprint duathlons
Apr – Duathlon NC
May-June – 4 x NS (Athy, Crooked Lake NC, Dunmore East, Kilkee NC)
Jul-Aug – Zero. 6wk build for peak
End Aug – Lost Sheep NC
Sep – Mallorca IM

It's a slightly strange approach. I'm prob more suited to the middle/longer distance but I feel I've unfinished business at domestic level.
I haven't given the NS a good shot in a while. I've missed the domestic races and fun that comes with.
I may not be competitive at the short distances but still enjoy them and want to give them a shot, whilst using them as my faster sessions basically in what will be relatively high volume weeks as I focus on 70.3 and IM later in the year.

I've been back training about 5 weeks. First couple exercising, now back into proper structure and this week should see circa 22 hours in my last big week before recovery.

Ironically, I've spent the last few weeks sacrificing the bike and doing very low bike volume. It's felt alien. It hasn't felt good.
I've added in a bit more now but I'm still sacrificing the long weekly 4hour in favour of a 2.5hr followed by brick 1hr+ run off.
Why? Because swim and run are my weaknesses, I want to increase volume steadily now and that means prioritising these over long bikes.

I feel I can maintain intensity and hard sessions on bike, and add the endurance back in from January.
Almost a reverse periodisation, but it's an experiment I want to make until I'm happy my swim/run is making the progress it needs.
I also feel this will enable me to peak for Aug/Sept by somewhat deferring my aerobic endurance kick off phase. Maybe this is psychological, we shall see.

So far, my run is definitely improved. My volume is up. My strength and conditioning is up. I'm not doing speed work yet until I'm happy I can cope with the increased volume/frequency consistently and will then be able to adjust intensity. Last week was my biggest run week of 70km with more this week.

Will post up sessions as I can.

As stated this week is my big week before recovery next week (wk 4) and then FTP test in Week 1 and 400m TT also. Should be embarrassingly interesting. My watts are way down and I know it.
50m Pool is slower (circa 3-4secs per 100m). Not to mention my fitness is below par. Gotta love November...

I’m out to push my limits, but try maintain a sensible approach and listen to body.

Hope this is of some use to others, even if it’s just for seeing any mistakes I make and learning's along the way!


Yesterdays training:
Wk 3, Monday, typically a recovery day for me to prep for week ahead;

1hr easy Turbo with power fun bits off feel (no structure, basically recovery ride prep for week and throw in few efforts to make it worthwhile).
45 mins easy run
45 mins aerobic swim – 10 x 200 off 4:00 – working on rhythm/timing/rotation mainly with couple drills thrown in. - 3:30, 3:09, 3:03, 3:04, 3:01, 3:19, 3:18, 2:53, 3:23, 3:22

El Director

Well, well...interesting

Great to see this log popping up (not that I have much time for logs these days...but...) Cheers for doing this too, it should be a real eye opener! :cool:

Haven't time to read above right now but look forward to it later. The very best of luck with it all - another big year for you next year me predicts!

griffin100

I'm looking forward to this log.

Gotta agree with you on the UCD pool, great resource to have access to.

Dory Dory

I'm exhausted just reading all that! Good luck....will be interesting to follow and learn. Now I'm off for a post-Fazz recovery nap......

Fazz

This log will probably highlight or help my weakest discipline....
SLEEP.

5 hours sleep, alarm goes off for swim.
Buddy bails on me, I ponder around half asleep contemplating the same before zombie'ing it down to the pool.

45 mins swim as:
6 x 400m slow/struggle/tired. Really felt it. Idiot.

Tried some technique work. Yeah, that was real solid too.

Went off 7:20.
In on: 6:44, 6:40, 6:45, 6:33, 6:55, 6:46, Out.

Home from work, still tired but more alert.
On to my favourite session of the week...

Session 2:
Hurt Locker:

Power based Turbo - 90 min session of Intervals at L3, L4 and L5 Power with short recoveries.
Around 50 mins of actual efforts, wu, cd and recoveries in between.
Sweat buckets. Felt Great. Loud Music and pain. I love it.

Surprised to get through it, nailed the session. Now to take my lesson of the day and have an early night.

RacoonQueen

Interesting.

Best of luck with the log and the IM Fazz

Chartsengrafs

Will follow this with interest Fazz, best of luck.

mossym

aye this should be a good read. good luck with the training. never realised until now how short a time you had been racing. impressive progress!!

Fazz

Epic Sleep (7.5hrs+)

Just the one session today.

Long L2 Run, 2hrs 20mins, 30km.

shotgunmcos

Cool, one to watch and thanks for logging. What's the story with the 2:53 in the middle of that set of 200s? Was that in a 50m, nice session but times are erratic?

Fazz

Tad late going to bed, again.
6 hours sleep, not ideal.

Up for Swim, slow getting gear ready before I realise it's too late to get the full session in.
Switch plans.

20mins Core & Conditioning before work.
Stretching also to loosen legs after yesterdays run. Don't feel too bad thankfully.

Straight to UCD after work.

Swim - 55mins- 30 x 100 off 1:50, avg 1:36/100. Not pretty but efficient time wise and got it done. This was 1:40/100 a few weeks ago so gradually bringing it down.

Home and on to Turbo.

Bike - 50 mins easy spinning - Sub 150watts. Pure leg loosener, get the blood flowing and flush out any fatigue left from run so legs fresh for the morning.


Current thought process is still trying to identify an early season goal to train for.

Also - in my week 1 I've an FTP test and 400m TT. No run... Then I notice the Jingle Bells 5k is on the Saturday.
Now I have done zero speed work. But it could be a bench mark. 5k is not my preference at all but I may enter it for the laugh and to get the HR up into hurt again.
May also help to identify any early season goals regarding whether to add speed early for Sprint shape or not.

Fazz

shotgunmcos wrote: »

Cool, one to watch and thanks for logging. What's the story with the 2:53 in the middle of that set of 200s? Was that in a 50m, nice session but times are erratic?

Yes all my swimming is now in UCD 50m.

The 200's were a mix up of strong, then technique adjustments regarding rotation, rhythm etc and the 2:53 was then a fast strong effort on the back of an adjustment. PB in 25m last year was 2:45 I think so probably on a par for the 50m.

What do you find the difference per 100m to be out of curiosity?
I'm thinking 3-4secs per 100m?

Trig1

Good luck with the log Fazz, Should be a great read

El Director

Fazz wrote: »

...I'm thinking 3-4secs per 100m?

90% of my session are long course too and I've always said 3/4 sec per 100m, so band on with your estimation. However...if particularly unfit then push that out to 5/6 sec and particularly fit then perhaps 2/2.5 sec.

I was to do Jingle Bells too and really looking forward to it, alas I'm in college that Saturday. I'm sure a few from here will be doing it, great course - net downhill.

Like you I'm trying to figure out a goal race for April, an appropriate goal. NC duathlon - perhaps recovery cost too much?? Maybe a 10k, PB is 39:4x and thats from Kilkee this year during HoTW so I'd love a proper PB. Maybe a half marathon or an early season pool sprint. We'll see.

sconhome

Nice one Fazz!

I started out in exactly the same way as you. Focus Ireland ('07), breaststroke all the way got addicted. Thats where the similarity ends

You have an awesome work ethic. Best of luck to you through 2014. We'll be watching you compete in Kona soon I think.

hf4z6sqo7vjngi

LC Abu Dhabi as an early season warm up/focus? Given the shorter run recovery will be quicker and it would be an ideal builder if you are thinking of having a test run at an IM at the end of next season.

Fazz

Alaya Uneven Nag wrote: »

LC Abu Dhabi as an early season warm up/focus? Given the shorter run recovery will be quicker and it would be an ideal builder if you are thinking of having a test run at an IM at the end of next season.

Its in my possibles list...

Always said I'd do it when focusing on Ironman but more thinking 2015 ahead of Roth.

Next season is still 70.3 focus so not sure.

I am seeing too much drop off in my watts from lack of biking and to only pick that up in Jan for a mid March bike heavy race wouldn't suit.

Lots of options but not ruling Abu dhabi out just yet.

Fazz

So the ETU Middle Distance Champs were announced... for Mid October!
Way too late... Clashes with Ironman for me so they are out.

Current likelyhood is the Duathlon Champs at present.

Anyway...

Friday:

Up early, 75min Level 1 easy run before work, 14odd km.

50mins Strength and Core after work
45mins Swim easy - technique, drills such as sculling, kicking, single arm, wide arm, sighting. No distance counted but no hanging around - circa 2km.

Entered Jingle Bells 5k last night. May the lord have mercy on me for that ~18mins of pain.

Fazz

Saturday.

Negative split run as 45mins 4:45/km pace, 30mins 4:30/km pace, 16mins 4:00-4:10/km pace, cd.
1hr 43min, 22.5km. Done on empty.

Onto bike for 3hrs easy L1-L2. fuelled up at 1hr as was empty and slowing.

45mins swim as technique focus hand entry, straight arm, finger trail, head position, catch.
Done as 100-200's easy. 1.6km.

30mins conditioning, functional exercises as single leg squats, lunges also with dead lifts, clean and jerks and leg press.

Nap. Wrecked. Nearly into recovery week. Need it.

El Director

Fazz wrote: »

Saturday.

Negative split run as 45mins 4:45/km pace, 30mins 4:30/km pace, 16mins 4:00-4:10/km pace, cd.
1hr 43min, 22.5km. Done on empty.

Onto bike for 3hrs easy L1-L2. fuelled up at 1hr as was empty and slowing.

45mins swim as technique focus hand entry, straight arm, finger trail, head position, catch.
Done as 100-200's easy. 1.6km.

30mins conditioning, functional exercises as single leg squats, lunges also with dead lifts, clean and jerks and leg press.

Nap. Wrecked. Nearly into recovery week. Need it.

Nice work dude. So run on empty, no fueling after, onto bike - is that correct? What did you get into you on the hour mark? Any carb drink, gels?

mossym

Great write up. Finding it really interesting seeing the effort put in by those at the real cutting edge of races. Very impressive

Fazz

El Director wrote: »

Nice work dude. So run on empty, no fueling after, onto bike - is that correct? What did you get into you on the hour mark? Any carb drink, gels?

Yep correct run then bike all empty.

No science behind it, purely me experimenting with energy levels and limits.
Took on 500ml water and a gel on hour mark on bike. It was too late though and effort showed it.

Ive kinda noticed a trend that I can run quite a bit on empty with no real issues.
I'll be trialling similar on bike when long rides added in.

Up to now I'd defo eat fuel unnecessarily say even on rides etc.
Did a couple 2-2.5hr rides on empty with just water and no issues so I seem to have enough energy for around 2.5hrs at low-med intensity.

Mainly efforts to cut body fat down come race season so learning more about when I actually need fuel is the goal.

The newbie days of packing the pocket with gels,bananas,bar and 2 bottles for a 3-4hr ride are long gone and unnecessary.

sconhome

Fazz wrote: »

Saturday.

Negative split run as 45mins 4:45/km pace, 30mins 4:30/km pace, 16mins 4:00-4:10/km pace, cd.
1hr 43min, 22.5km. Done on empty.

Onto bike for 3hrs easy L1-L2. fuelled up at 1hr as was empty and slowing.

Picking up on a later comment re intensity, what would you say the comparative intensity of these workouts was? Do you measure HR in these workouts and relative to the paces are these your easy / race paces?

Did you fuel up or just normal 'brekkie / meal before the run?

Fazz

AKW wrote: »

Picking up on a later comment re intensity, what would you say the comparative intensity of these workouts was? Do you measure HR in these workouts and relative to the paces are these your easy / race paces?

Did you fuel up or just normal 'brekkie / meal before the run?

Yep have HR on for most of workouts mainly for tracking training stress/performance and fitness.
I'm more in tune with what zone's feel like now for me so typically when running will be going off feel with an eye on pace. Not typically HR.

Regarding the run - it was low zone 2 for first 45mins, upper z2/touching z3 for middle 30 and up to upper zone 3/touch z4 for the last 16mins.
I don't typically wear a HR strap when racing but on current fitness would class the last 16 mins as faster than 70.3 run race pace.

The main thought process was to practice negative split runs on tired legs to build strength/endurance at aerobic levels.
I suffered badly in the last 5-6km at Tri an Mhi last year. Literally fell of the cliff. A complete lack of strength endurance on the run which I don't plan on letting happen again. Lost Sheep did show improvements and I'm trying to build further on those.
Plus there's a certain ironman at the end of the year which will be a whole new world of hurt in the back half of the marathon no doubt!

Regarding fuel - no it was on empty.
95% of my morning sessions are done completely on empty.

Fazz

Monday:

Swim 45mins - 400 wu with drills (single arm, head position, hand exit focus),
4 x (150 easy, 100 medium, 50 strong) with 20sec rest each time.
500 swim strong with sighting.
2k done and up to gym

Strength and Core:
This is a set I started doing after the break as I was getting back to exercising.
A few purposes for me - build overall conditioning, increase strength and also burn fat.
I'm not a lean build with abs from nothing, naturally medium and fat stores on the stomach typically.
As I'm focussed on middle/longer distances, the majority of my training is aerobic and strength/fitness based. It is not high intensity fat burning.
For my body type at least, this bull of 65% of Max HR is your fat burning zone is a load of crap.
There's a reason cross fitters are ripped all over.
There's a reason triathletes are typically lean/toned but without a whole lot of muscle definition even around abs.
Some basic research suggests all the endurance training increases cortisol levels in the body which seems to inhibit fat burning in some cases.
Some common sense to me is plainly high intensity for short durations is my fat burning zones, and overall strength/muscles being used out of comfort zones.

That for me, seems to be aided by my basic strength work I've been doing.

Easy week so weight dropped on each:
Leg Press - 3 x 10 @ 135kg
Leg Ext - 3 x 10 @ 40kg
Clean & Jerk - 3 x 10 @ 30kg barbell
Bicep/lat bar pulldown - 3 x 10 @ 60kg
Dumbell Bicep Curl - 3 x 10 @ 15kg
Core work of lean over forward with 15kg raises from waist working lower back.
ab curls - legs and arms extended, draw to meet together for 15 and extend upwards to touch toes
Then on 15 hold legs up near vertical and extend to touch toes 15.
Feel the burn, then repeat x 2
Lie down leg raises - lying back, lift legs a few inches from ground and raise a few inches then back without touching ground for 20. Repeat x 3.
Stretch at end, shoulders/arms, hips, hamstrings, back.

45mins done and get out before boredom sets in.

I'm not concerned with building muscle, the weights are not that heavy to do that and I don't reach for the protein shake straight afterwards.
More building functional strength to help sustain for training.
I've noticed improved core and back/glutes in particular.

Body definitely fatigued from last few weeks.
May opt for leg massage this week or wait till after the 5k on Sat in case that tightens something from the shock.

I'm fully aware sleep is a priority to aid recovery this week.

Fazz

Tuesday

Swim - 1:10, 3.2km
Endurance set of 8 x 400 off 7:10.
In on 6:15-6:40 depending on effort.

Treadmill - 30mins. 6km
Up for easy 30mins on treadmill

Core, 20mins
Mobility exercises such as single.leg squats, wide cowboy still leg stance walks, lunges, core, stretching.

All done by 8:35 and evening of rest ahead.

Bambaata

Interested in how you came to decide those were the weights for you for the various exercises?

Like you i feel that kind of work is what will help me shift fat as i have never had anything remotely like a six pack even at my leanest and strongest.

shotgunmcos

Train all you want but 6 pack only arises from simultaneous dedication to diet :rolleyes:

Sorry Fazz bit late coming back to you on the 50m pool question. Yeah I'd say 4 secs per 100 is about right

Fazz

Bambaata wrote: »

Interested in how you came to decide those were the weights for you for the various exercises?

Like you i feel that kind of work is what will help me shift fat as i have never had anything remotely like a six pack even at my leanest and strongest.

Weights are pushed up based on feel.
Started lower for clean and jerks to ensure no silly injury and form ok.
Purpose is to build strength though so I do go near to as heavy as I can sustain with good form.

Hard enough to know you're working.
Sweat dripping down front of forearms is always a good sign :-)

Fazz

Wednesday

Just a 60min run with friends.
13.8km, 4:25/km avg. No Hr.

Gotta love recovery weeks, may as well enjoy last couple days of it.

Fazz

Thursday:

Up early for short but steady swim:
4 x 100 in 1:35 off 1:45
200 same times
4 x 100 same times
300 same times
4 x 100 same times
400 same times
Cd with drills, technique, easy, sighting.

2,600m done - maybe 55mins in pool.

Last 400 was a testing one but came in on 6:19 so held pace well all the way through.


Up to gym for

25mins core/conditioning/weights
- mainly conditioning exercises as weights didn't feel too great. Fatigue flushing out now I hope.

22mins recovery run on treadmill - v easy pace, 4km.



Evening:
1.5hr aerobic depth building turbo as
20mins Z2 - 175w
10mins Z3 - 242w
20mins Z2 - 181w
10mins Z3 - 252w
15mins Z2 - 185w
10mins cd

Z2 noticing v easy. Z3 lacking depth as expected.
the T20 next week is gonna be painful.

Fazz

Friday

Nice sleep in - good quality sleep much needed.

Gym:
25mins conditioning/core/stretching/foam rolling
- mainly core, glutes are tight, calves are tight, body feels tired. Feels like the fatigue I normally get on a Thursday of recovery week is coming a day later.
I need a massage and will book one in for Monday/Tuesday hopefully.

Swim
- easy technique/drills, couple fast 100's, sculling, single arm, prone, head forwards, hand entry, mainly 100's done.
Circa 1700m

V easy Friday, had a run in mind but with tight muscles deferring it until Sunday.

Saturday am see's the Jingle Bells 5k for fun/hurt.

I don't think I've ever done a 5k. Don't think I did a sprint tri this year either so god knows what to compare it to.
At a guess, I'd say sub 18, prob try and pace for mid 17's and see if I can pick it up or die a death after km2 or so...

Reasonable volume done, but no speed work at all so may as well start somewhere...

El Director

Good luck tomorrow dude, really wish I was doing it too! It's the only 5k I know with a net elevation drop!

Fazz

El Director wrote: »

Good luck tomorrow dude, really wish I was doing it too! It's the only 5k I know with a net elevation drop!

Sweet! Just gonna empty it and laugh at the end!

All good fun!
4 Mile at home on Stephen's Day so this will help get back into the hurt zone!

Fazz

Saturday am

Run warm up, felt rubbish, v slow, bit of stretching.

Jingle Bells 5k.

Proper triathlete get up - shorts, hairy legs, runners with elastic laces, arm warmers, Pulse top, 910xt, ah yeah, spot the bluffers

Had hoped to see Zico at the start but no sign, I was a few rows back but not many so thought he'd be similar.
Gun goes and I cross the line a few secs later, press go and we're off.
The pace always feels so easy at the start, running in bunches thinking I gotta get past these slowmo's....
Look at watch to see 3:15/km pace and realise I need to back off or I'm not gonna make it...
Manage to ease it back, avg pace slows to more realistic numbers and I make a couple surges to get around groups.
KM1 - 3:30 on the nose.

I see Andy "Bolt" Kinane up ahead, yes he was easy to spot with the 3D tri top, arm warmers, gloves... a friendly triathlete to try and pace off for a little bit! I surge up behind him as we go up chesterfield.
Stay behind him to try save the wind in our faces but I'm not quite close enough.
We pass quite a few here and I've to make a couple mini surges to stay on pace
KM2 - 3:27

Bolt is starting to live up to his name as he sets off for what can only be a massive negative split, I hurt a little and Zico comes past me panting like a mad thing!
I hang on for a bit but he too is negative splitting like a mo-fo...
And off the back of some sick mileage too... Nice work!

KM3 - 3:29

Ok so I'm on target for 17:30 if I can hang on, it's starting to hurt here and I reach the mental "is this hurting too much", "I can back off a little here", before coming to and just surging a bit more to stay in the zone.
Zico has edged further away now trying to chase Bolt down, I'm hurting but trying to stay on pace and waiting for this downhill last km...

KM4 - 3:32

I hear the heavy breathing of a fast lady behind me now (more of a yelping to be honest ) and that's the motivation for me to try pick it up, we're on the fastest part of the course and I do not want to get passed here...
I pick it up and distance the yelping some, then turn and approach the finish and kick for the line. The first line that is. What there's a second line? Why have 2? I should have known better... On to the finish we go (only like 10metres away but when you see a line in the hurtbox you stop! )

KM5 - 3:17

Across the line in 17:17 for 4.99km.

http://connect.garmin.com/activity/413107249


HR interesting anomaly.

Avg HR of 168bpm is a firm PB for this.

In fairness I haven't ran a 5k before really, but looking back to last stephen's day when I ran a 4mile and averaged 162bpm, for a 3:37/km average pace compared to today's 168bpm for a 3:28/km pace is interesting.

Dungarvan 10mile last Jan was a 159bpm avg for 3:41/km.

Have I managed to improve my HR threshold?
Am I just more capable of pushing into the Red now as a bit fitter?

This years Stephens Day 4mile will hopefully tell me more as I look to push similar intensity as today's 5k.

Body seems to be responding quite well to my run volume.
I'm happy with 17:17 on the back of zero speed work.
That race was a lot of fun, well organised, simple, hurt zone.
Hope to return next year for more.

December 26th will be my next speed session!

RayCun

Top tip
The first mat across the road is an alert mat, it tells the announcer who is approaching the end.
The finish line is the one with a sign over it saying FINISH

mossym

Fazz wrote: »

December 26th will be my next speed session!

what are you targeting there? 21/22 or so? (did the maths in my head so could be wrong)

Fazz

mossym wrote: »

what are you targeting there? 21/22 or so? (did the maths in my head so could be wrong)

On paper mid 22's it would appear...

Think I was around 23:10 last year so that would be nice.
May try and hit a low 22 if I can.

What are you aiming for do you think?

mossym

Fazz wrote: »

On paper mid 22's it would appear...

Think I was around 23:10 last year so that would be nice.
May try and hit a low 22 if I can.

What are you aiming for do you think?

significantly slower than that!!

Running not my strong point, but improving. More a slogger than a speed merchant. was 29.30 last year(although i reckon their timing was off, think i was under 29). Will give them benefit of the doubt and say they were correct, if so will say 28 and see where hurting a lot brings me.

Ceepo

Fazz wrote: »

On paper mid 22's it would appear...

Think I was around 23:10 last year so that would be nice.
May try and hit a low 22 if I can.

What are you aiming for do you think?

Great going there Fazz,

Hope to see you on the 26th, Few beers after in Carey's ?

Fazz

Ceepo wrote: »

Great going there Fazz,

Hope to see you on the 26th, Few beers after in Carey's ?

Ha that will defo be arranged assuming I'm still in the town!
Possible lads nite out in Dub that evening as we both know how messy Clonmel gets on Stephens nite!! But if I'm about then absolutely.

I assume you'll be in flying shape again and be a minute or so down the road chasing huff n puff on the 26th!
I'll try join ye for the first mile or so and go from there!

Ceepo

Fazz wrote: »

Ha that will defo be arranged assuming I'm still in the town!
Possible lads nite out in Dub that evening as we both know how messy Clonmel gets on Stephens nite!! But if I'm about then absolutely.

I assume you'll be in flying shape again and be a minute or so down the road chasing huff n puff on the 26th!
I'll try join ye for the first mile or so and go from there!

No chance mate. Out for the last month with a calf strain. Will leave yourself an Huff to fight it out.
Usually head for a few early then get out if town before the bandits are out, lol

Fazz

Sat eve:

60mins easy spinning on turbo - leg loosener sub 150w.

15 mins core and stretch.

Sun

1.5hrs Turbo Z2 power with 3 x 3 mins @ 300w R3.

Easy run off bike - 50 mins, 9.8km, 5:08/km pace.

All done on empty.

15 mins core/conditioning exercises.

Recovery week done.


This week sees massage, swim 400m TT, FTP test.

pgibbo

Nice going at the weekend.

Sounds like you are enjoying the flexibility of being self coached. Are you working with a squad for your swim or are you happy enough with your swim and know what needs to be done?

Fazz

pgibbo wrote: »

Nice going at the weekend.

Sounds like you are enjoying the flexibility of being self coached. Are you working with a squad for your swim or are you happy enough with your swim and know what needs to be done?

Thanks P.

Yes really enjoying the flexibility and my own plan.

I'm swimming with a few other triathletes of similar ability but currently contemplating an adjustment.

I've some particular technique weaknesses that I'm not sure I or a coach can fix in my current schedule.
Ive a poor/appalling evf, I've a weak kick, I think I've a slight dead spot on extension.

That being said, I am developing a better timing/rotation and trying to finish my stroke properly by hips which is helping propulsion.
The problem is my progress is probably limited by my technique so a couple of my short weekly swims are technique based.

Currently looking at scheduling some higher volume to see if that stimulates better return.
The pool is barely closed over xmas too which will defo help.

There's a few good options for me if I want to add in a coached swim session so I may do that in Jan once I've tried my own approach first.

Fazz

Monday

Easy Run - 11.6km, 56mins, 4:52/km pace

Muscles tight, need more sleep also but what else is new.
Weekends are for living.

Trying to book massage for Tues or Wed pm.
FTP test likely for Thurs/Fri if so.
I don't want any tight muscle nonsense excuses so plan on doing it on fresh legs to ensure numbers are accurate (ly low... )

mossym

Fazz wrote: »

Trying to book massage for Tues or Wed pm.

mind me asking what you approach to massages are? how often? only when you need them, and if so, how do you decide

Fazz

mossym wrote: »

mind me asking what you approach to massages are? how often? only when you need them, and if so, how do you decide

Used to be like clockwork every 6-8 weeks as maintenance.
This would typically coincide with feeling my calves tighten etc.

However towards back half of this year I've noticed some improved endurance and strength.
I took a couple risks doing some hard sessions when before I would have had a massage in advance and got through them with no issues.
I do a bit of stretching and rolling but not a whole lot tbh.

I do almost daily calf raises on edge of bed/step. Defo helps me.
I never stretch before training. Ever. Did so in my first year and strained my calf twice. Never again.

I'm about 8 weeks into training and off the back of my biggest run volume so naturally the legs are feeling it.

So short answer - go on feel, can defo run through a few tight muscle sessions and if not loosening then it's time.
Typically 6-8 weeks for me anyway.

I do try foam rolling/stretching myself first when needed and know a few days later if it's time for a proper massage.

Fazz

Good sleep last night, so much so I bailed on early swim knowing I'd be in bits otherwise.

Took a cup of HTFU and opted for FTP test tonight as legs feel alright.

5min TT - 331w

20min TT - 280w

Pretty much bang on as expected.
This time 12 months ago my figures were almost identical (340w, 283w).
By Feb they had crept up to 350w and 315w but that was under the guidance of a clever coach.

The hard part will be for me to replicate similar progress myself.

The easy part, I've done seriously little bike work in comparison and haven't even started in my eyes so I'm actually happy with the above results. Could not have expected any more at all.

Bike work starts very soon. Next FTP in late Jan/Feb to track progress.

Fazz

Wednesday:

Easy day of:

35mins Strength/core work (usual leg press, leg ext, clean and jerk, bicep pull down, abs v lifts, abs leg lifts, dumbbell press, stretch). Weights increased a bit on each.

45mins swim - mixture of easy 100/200/300's. Technique work. Circa 2k.

Then sports massage and stretches.


Thursday:

Early am swim = was running late but got it done before work

45mins as 25 x 100 off 1:45.

Started this thinking about leg position and kicking a bit more.
Wasn't really working too great and seemed to be affecting my timing/stroke.
1:35's-1:37's for first 10.

Then I reverted to my staple stroke which is more of a pause, but more powerful push phase with 2 beat leg kick and the 1:35's came easier.

As I was looking at my arm/catch/pull underwater I again noticed my left forearm angles inwards as I'm pulling/pushing the water.
This is something I couldn't quite adjust right and has been pointed out to me before by previous coach - part of the reason for the wide arm drills to help nurture this I guess.
Anyway, so I consciously decide to try a wider left arm catch/push phase.
I notice the forearm now stays more vertical as opposed to inwards, and also my hand itself was more flat as opposed to actually angling and thus reducing catch.
Rotation/timing felt a bit better and stroke felt different - like the pause had reduced or something.

I do the last 10 with this in mind and it really seems to help.
I look at the clock and think that's not right. Go again.
Same again. Ok, am I putting in more effort here?
nope same again.
Hit the last 10 in 1:30-1:31's for what feels like no extra effort.

Possible light bulb moment and technique finally adjusting.

Possible good swim day and more effort not noticed due to decent recovery.

Only one way to know, try replicate again tomorrow and Saturday.
Also, 400m TT is due so that may be an indicator too.


Long run after work.

RacoonQueen

Ever take a rest day?