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OK - another week down.
Monday
St. Patrick's Day - no drink but nothing much doing other than the local parade.
Tuesday
Was going to get out of bed early but it was pouring horrendous amounts of rain. So I chose extra sleep. Other stuff on in the evening so didn't get a chance to do anything then either.
Wednesday
AM: Run 8km in 38:57. Avg HR 149bpm
PM: Swim 32 lengths in sets of 2BRS & 2FC
Thursday & Friday
Nada.
Saturday
AM: Dilbert Og Beag got a racing bike for his birthday so this was really our first proper chance to give it a shot. So we went for a spin. 19.5km in 1:05 - avg. 18km/hr. Avg HR 111bpm, avg cadence 83rpm.
AM: Pretty much straight off the bike and out for a run. Legs felt funny for the first few hundred metres but ok after that. Felt good. 16.6km in 1:24 - avg 5:04/km. Avg HR 147bpm.
Sunday
AM: First spin of the year with the touring group of the local cycling club. Just over 68km (my longest cycle yet) in 3:09. Avg HR 118bpm, avg cadence 83rpm. Felt grand, legs & lungs were well comfortable. Saddle soreness wasn't even too bad.
TBH the pace was a bit low for my liking but the faster group did an extra 30km in the same time :eek:, so I'm not ready for that just yet. Later in the season there may be an intermediate group that pushes on a bit further and faster so I'll look forward to that.
PM: Swim with the kids. 64 lengths (2x BRS + 2xFC sets) + 3 widths = 1624m - so that none of the imperialists can argue that I didn't complete one of their old-fashioned miles for the first time.
Overall
Not a bad week - 6 sessions: 2S, 2B, 2R. Need to do more R if I have any illusions of doing any significant distances later in the year. But sure we'll see. I only decided to run DCM13 the day before so it's a bit early to be deciding yet.0 -
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Monday: Nada
Tuesday AM: Kettlebell circuit
Wednesday PM: Run 14km in 1:09 incl. 2x3000m @5k pace, avg pace 4:56/km, avg HR 152bpm. Glutes & hamstrings in ribbons all day from kettlebells. :mad:
Thursday: Nada
Friday PM: Run 10.33km in 54:19 - 5:15/km, avg HR 139bpm. Absolutely chucking it down all the way. :mad: Glutes & hamstrings still in bloody ribbons. :mad::mad:
Saturday PM: Run 16.1km in 1:29, avg HR 132bpm, avg pace 5:31/km. Pi$$ing rain again. Only set out just after six, so despite a late lunch I was starting to be hungry and it made me run not very well.
Sunday: AM - Club cycle. 64.3km in 2:36, avg speed 24.6km/hr, avg HR 113bpm, avg cadence. 76.9RPM
PM - Got home from spin, had a cup of tea and brought Dilbert Óg out on his bike. Another 16.6km in 45mins odd. Avg speed 21.9km/hr, avg HR 117bpm, avg cadence: 79RPM.
Didn't get near the pool at all obviously.
What's more the pool has been booked up every Tuesday evening (the only evening I'm in Wexford town) now for a few weeks. Furthermore next weekend it's closed on Saturday, so I have to make it there on Sunday. Still waiting on news of the roof of the local pool but I need to be making a proper move on the swimming soon. Of course the sea should be getting warm enough in the next month or two to be giving it a go but June 21st is getting ever closer... 0 -
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Close to a month since the last update - where does the time be going? :eek:
Monday 28/4
Run 18.1km in 1:35: avg pace 5:16/km, avg HR 135bpm
Wednesday 30/4
Run 14.68km incl. 3.52km @5:00/km, avg 130bpm; 6.00km @4:28/km, avg 152bpm; 5.16km @ 5:09/km, avg 135bpm
Friday 02/05
Run 25.57km, avg speed 5:05/km, avg HR 141bpm. Couple of incidents of sharp abdominal pains, most of which required me to stop for a second. Pretty confident they were just ramblers (wind pains, not beardy countryside walkers).
Saturday & Sunday 03/05 & 04/05
At music stuff - no time for training :mad: Did get to talk to a very recent marathon winner and her charming sister.
Monday 05/05
Funeral - lasted much longer than I expected. Nothing done.
Tuesday 06/05
Life got in the way
Wednesday 07/05
Swim 750m in sets of 2x FC, 2x BRS. Still resemble a harpooned whale, without the blubber.
Thursday 08/05
Run 14.22km incl. 5.21km @5:07/km, avg 131bpm (track & road); 7.66km @5:05/km, 150bpm (woodland trail); 1.35km @5:09/km, avg 146bpm (road)
Saturday 10/05
Run: supposed to have 27km with 16km at PMP. Ended up doing 28.34km @ 4:54/km average, 145bpm. Haven't downloaded the data yet but the first 20km were a lot faster and I suffered for it in the last 8km. Nice to blow the cobwebs off though.
Sunday 11/05
2km training run for Hell & Back. Good fun.
Cycle: 44.57km in 1:34:39, avg 28.2km/hr, 137bpm, 76rpm. Again haven't seen the data but I've a feeling my cycling performance was better than my navigation...
Monday 12/05
Run 6.07km on woodland trail, wearing spikes @6:10/km, 129bpm. Led a training run for H&B with some of the team from work. Lovely and slushy in the woods today. Everyone enjoyed it - including 12yo Dilbert Og who ran with us.
Wednesday 14/05
Run 16km incl. 5x1k @5k pace. 4k @5:08, avg 134bpm; 1k @3:56, 154bpm; 0.5k @4:59, 133bpm; 1k@ 3:58, 158bpm; 0.5k@5:03/km, 147bpm; 1k@3:58, 162bpm; 0.5k @4:59, 150bpm; 1k@4:04, 166bpm; 0.5k@5:12, 162bpm, 1k@4:09, 169bpm; 0.5k@5:36, 149bpm; 4:57k@5:16, 140bpm. Had to stop 3 times with stomach pains. Next time I do a session I'll do it before dinner.:mad:
Thursday 15/05
Run 18.05km in 1:34:40, avg 5:14/km, 146bpm. Did this in the spikes in the woods. Unfortunately it was a lot drier than Monday and for that reason turned out to be a bad idea to run so far in spikes with no cushioning. Right foot feeling a bit tender after this.
Friday 16/05
Cycle 32.27km in 1:34, avg 104bpm, 65rpm. Accompanied by Dilbert Og for this, hence the slow pace (he was working hard). Nice to get out though.
Saturday 17/05
Swim 1600m in 2xFC, 2xBRS sets. Lovely but was hungry so started getting a bit sickly feeling.
Sunday 18/05
Run 29.19km @5:11/km, 136bpm. Pretty much the same route as last week but a lot slower. Felt fine until about 2km from home when, running up a hill, the top of my right foot started hurting. Eased off when the path levelled out. Got home and stiffened up a bit - now the front of my left ankle is hurting quite a bit. Iced it and put arnica on it but I'm worried. 0 -
Sunday 18/05
Run 29.19km @5:11/km, 136bpm. Pretty much the same route as last week but a lot slower. Felt fine until about 2km from home when, running up a hill, the top of my right foot started hurting. Eased off when the path levelled out. Got home and stiffened up a bit - now the front of my left ankle is hurting quite a bit. Iced it and put arnica on it but I'm worried.
Well you've done the right things straight away anyway. Fingers crossed!
Hope you get sorted with the car too.0 -
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Hello there.
I hope your right foot and left ankle have been sorted, and hope training is going well. Have you got any races lined up??
Thanks Double D! They've been ok (touch wood) since I tackled them with the grid so I just need to make a habit of that.
I'm doing Hell & Back (one of these mud running obstacle courses) with a crowd from work on June 14, followed a week later by the Up & Over Triathlon (my first, a sprint). There's a rumour that I may have a marathon lined up a few weeks after that but it's so far unconfirmed...:D0 -
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S'pose it's time for an update seeing nearly a month has passed since the last one.:eek:
Thursday 29/5
Can't remember now why I did nothing for the last 3 days but sure I didn't so that's that. It was probably due to work. 16km incl. 5x1k @5k pace, which went like this:
3k@5:01, 132bpm
1k@3:58, 159bpm (hilly)
0.5k@5:04, 145bpm
1k@3:51, 140bpm
0.5k@5:08, 146bpm
1k@3:59, 153bpm
0.5k@5:00, 135bpm
1k@4:05, 157bpm
0.5k@5:17, 146bpm
1k@4:05, 167bpm
0.5k@5:31, 152bpm
5.6k@5:11, 143bpm
Friday 30/5
Steady run - 19km, 5:12/km, 132bpm
Sunday 1/6
Run 24k incl. 19k@PMP as follows:
2.5k@5:08, 129bpm
19k@4:41, 145bpm (note this is faster than PMP but I want to train for faster than what I want to race, just to be sure to be sure)
2.5k@5:03, 147bpm
Monday 2/6
Cycle with young lad - 24.52km, 1 hour, 114bpm, 72rpm
Tuesday 3/6
11k, 5:05/km, 131bpm
Wednesday 4/6
Run 19.2k, 5:11/km, 132bpm
Thursday 5/6
Cycle with young lad 24.53k in 1:04, 110bpm, 68rpm
Friday 6/6
Run 19.22k incl 6x100m strides, 5:09/km, 136bpm
Saturday 7/6
Run 35.2km 5:19/km, 135bpm. 1x gel, very warm, very tired. Ran out of water and sugar so stopped in a shop about 8k from home. Glad it was there.
Sunday 8/6
Swim 30 lengths (22xFC and 8xBRS). Totally knackered.
Tuesday 10/6
Run 15.5km, 4:50/km, 138bpm
Thursday 12/6
Run 18.25km, 5:13/km, 136bpm
Friday 13/6
Run 6.14km, 5:22/km, 129bpm
Saturday 14/6
Hell & Back Apollo - 12km assault course as part of 30-person team from work. Myself and one other regular runner were designated as the team sweepers. This soon transpired to mean that we had to drag one particular guy pretty much the whole way around. Up hills he had one hand on each of our shoulders as we pulled him up. Even on the flat sections he had problems jogging slowly, never mind running. All this was fine because I was under the impression that he'd been training hard and lost 3 stone in the process, so it seemed he was doing his best and was just out of his depth. Rumour later emerged that he couldn't be gotten into the gym, despite the best efforts of his colleagues. :mad: If he decides to do the next one with us, I'll trample him into the cow $hit.:cool:
Great fun though and we're lined up for the return on September 13th, but with a 60-person team this time. Hopefully it can be agreed to split us up this time. We were staying over in Bray which led to me, most uncharacteristally, heading out dancing with the gang and getting to bed at 4:15. I was woken at 5:00 by one of my Baileys-fuelled colleagues who was concerned at me going to bed so early and she wanted to check on me. She's a mad Kilkenny hurling fan and Fianna Fail supporter so there are two reasons I was glad she only came half way across the hotel room before retreating.:D
Woke up at 7:15, which was the appointed deadline for getting up, get out for my run and get back before breakfast finished serving. Decided that a 27km run (Bray-Greystones & back twice) wouldn't work well on an empty stomach and 2 1/2 hours sleep so turned over and went back off.
Sunday 15/6
No running done today. Despite no alcohol last night, I was fairly wrecked by the time I got home (nearly 4pm) so I binned it and had dinner and chilled out for the evening.
Monday 16/6
Make-it-up time. Run 26.92k@5:14/km, 141bpm. Dinner when I got home.
Tuesday 17/6
Run 11.3k @5:15/km, 134bpm
Wednesday 18/6
Run 12.0k, supposedly with 4x1200m @5k pace but messed up the Garmin setup so ended up having 5x1200 sections.
3k@5:06, 139bpm
1.2k@4:10. 159bpm
0.6k@4:56, 146bpm
1.2k@4:06, 150bpm
0.6k@5.04, 147bpm
1.2k@4:04, 162bpm
0.6k@4:57, 153bpm
1.2k@4:16, 165bpm
0.6k@5:27, 152bpm
1.2k@4:28, 164bpm
0.6k@5:35, 152bpm
4:0k@5:21, 144bpm
Evidently I was tiring fast as can be seen from the 4th 5k-ish pace (supposed to be 4:00 ±0:10/km but in reality I struggled for the last two). Made it through it though.
Thursday 19/6
Run 15.2k@5:52, 126bpm - to, in and from the woods with some of the H&B crowd from work.
Saturday 21/6 - The Longest Day Triathlon
Saw this on Boards a while ago - three guys, inspired by the illness of one of their mothers, set out to complete 12 sprint triathlons back-to-back in 24 hours, while making 1 sprint triathlon (pool swim) available to the public on the way. I entered shortly after it opened. To cut a long story short, the chap whose mother is sick ended up spending a lot longer visiting hospital than he had hoped so was forced to pull out. The other two guys didn't want to proceed without him so they postponed/pulled their longest day as well but went ahead with the public tri, with all profits going to LARCC cancer care and Irish Autism Action.
Arrived in Portarlington before 5pm, for 5:30 sign-on. All the formalities out of the way I got the bike together and racked and waited about fretting a bit. Spoke to a few other newbies, including some fellow weak swimmers, and found reassurance in that. Never thought of how to attach my number to myself so had no tri (or even gel) belt. Figured I'd swim in shorts and pull on the tri suit over them, with numbers attached. Then spoke to a guy about 20 mins before the start who was going to swim in his tri suit so I said I'd do the same, with the numbers attached to a cycling jersey which I'd pull on. Left towel out to stand on before I went to pull on some socks. Had race briefing and a general description of the route, which I forgot almost as soon as it was delivered (I'd no idea where anywhere was, because it was my first time in Portarlington).
Swim: was in Lane 1 (against the wall) with 6 others, including a 10 year old girl who was on a relay team. Started the watch (in auto multisport mode) and left it in my runner on the deck. Took a few minutes to get going. When we did I was 3rd off and that was fine - plenty of space behind me and the guys ahead of me were fine. Started struggling then - the lack of swim training caught up with me pretty quickly. There were slower swimmers though, with one guy walking much of the section in his depth which was a stones. I let a couple of people through a couple of times (including the 10yo twice:o) and swam my own swim. Was hoping for the tap on the head and it eventually came, what seemed like about 30 mins later. Grabbed the watch and headed for T1.
T1: Fooster city. Helmet on. Helmet off. Jersey on. Helmet on. HR strap half on. Not taking the helmet and jersey off again. Feet dabbed, socks on, shoes half on. Shoes strapped, gloves on, bike down and off I go. Tried mounting the bike at the line. Nearly fell over. GAAAHHHHH. Felt like about 5 mins.
Cycle: Evidently made an ar$e of the watch - it seems to have put the auto into auto multisport by deciding when T1 was over (bike moving?) and switching into cycle mode. Hit the lap button and it went to T2. Hit lap again, now it thinks I'm running. Fair enough. Hammered it out the road. Roads were open, so the twit dithering at the roundabout did me no favours (apart from not knocking me off). Marshal looked apologetically at me but there was nothing he could have done.
Out the road, started picking off other cyclists pretty quickly. Legs felt pretty good despite my neglect of proper bike training in the last few weeks. If only I'd taken up UpThe19th's offer of some hill training - the route was pretty flat but still. Still passing other people but got to about 7km on the out-and-back course and started meeting the leaders (or the team cyclists, not sure which). So they were 6km ahead of me. One major junction and it was well-marshalled - right turn onto the old N7, down to a turning point. Long clear road behind me, could see the turn point a couple of hundred meters ahead. As I got closer a twit in a classic convertible car came up behind me and "mustn't have seen" my hand signal to turn right so he drove alongside and past me. Thankfully the marshal stopped and held him at the turn. Serves him right. Had caught another cyclist at the turn and he tried to cling onto me on the way back. I saw his shadow behind me and pushed on. He stayed with me so I veered onto the hard shoulder. He came up beside me, made some comment about getting a lift into town and then went ahead. I wasn't going to draft him so I pushed on and left him. Didn't see him then till after I'd finished. Kept passing people all the way back into town - only one car was a problem, dithering again. Shouted at him but he was oblivious. Into T2.
T2: Dismount was ok. Had shoes open but misjudged where the line was so the velcro had reclosed on them. Just clipped out and ran. Racked the bike, took off the helmet and gloves, tried to swap shoes for runners. Damn - elastic laces, should have got some. Fumble, fumble. Seemed to take an age.
Run: Exactly whose legs are these I'm running on? They seem to be attached to me but I have no feeling of control or connection. Never mind. Push on. After about 300m I was catching guys, who appeared to be barely plodding, at an awful rate. Then the HR monitor went off - high HR. Oops. Maybe the fact that you can't feel your legs is misleading you about your speed? Back off. More alarms. Back off some more. Cursed watch setup and failure to practise it. Legs starting to feel more normal. Push on. 1k mark on the road - only 1k? Then it was 2k, 3k. Passing people all the time. This is great - I'm going to stay crap at swimming if this is what it feels like to pass people! 4k, out in the country now, marshals at all the turns offering encouragement and direction - great stuff guys and girls. Getting into town again. I can see a bunch of people at the end of the street but it's only when I pass the tall guy in the organiser's t-shirt that I realise I've finished. Then I notice I'm outside the Anvil pub (I think they helped with the fundraisers). Watch says 1:30 so I'm happy out. No idea about the sector times though. Back for a shower and a change, hit the road home, dinner in Supermacs Portlaoise (for a treat!) and home by midnight.
Got the results yesterday by e-mail:
Swim: 20:46 (about 2 mins faster than I'd have hoped)
T1: 2:16 (felt much slower but can improve a lot quite easily)
Cycle: 38:38 (happy with this)
T2: 1:04 (again can improve a lot quite easily)
Run: 22:40 (very happy with this, seeing my straight 5k PB is 19:42)
Total: 1:25:24
5th placed individual, out of I think 29 or 30 individuals. Chuffed as hell with that but moreso with the times.
Some easy improvements to be made. First open-water swim hopefully on Thursday with one of the lads from work.
Sunday 22/6
Run 35.2k, 5:16/km, 139bpm. Quite warm, despite only setting out at 5pm (Mrs D ran a 10k race this morning so we went to watch - and eat the burgers afterwards!). Again ran out of water so stopped in the same shop for a new bottle (TBH I couldn't be bothered carrying 1.5litres with me when I can buy 750ml so easily). Took 1 gel at 24k but it was a real down-the-hatch effort to not taste it (black cherry flavour). Wine gums kept me going the rest of the way. I love wine gums...:rolleyes:
Monday 23/6
Taper madness starts here. Got my new runners (thank you Parcel Motel). Spent all evening typing up my log update.:cool:0 -
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Thanks all. Joey that's such a simple explanation but makes sense - I was just miscalibrated!
No chance of me being described that way Oryx - but it's something to work with.
N the clue to the next plans are in the taper reference :P - back to Portarlington on July 12th... well there's no point being mad if you can't prove it! Hope all is well with you and the family
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