Féileacán Mór

sconhome

Right oh, I started one of these over on the 'Darkside' a while back.

I quickly realised my errand ways as I felt the pull of AR was much stronger than a period of purely running and tried to get it moved back. I understand why we call it the darkside now cos once you go there, they'll never let you come back!!

Anyway the motivating factors that led me to think I would be solo-sporting for a while have changed of late and it is now time for me to get the show on the road with some proper structured training.

Some of ye know my blog which is a Bertie Bassets of work, training, events and what not so by starting this I'm placing my trust in you lot to keep me honest, focussed and less easily distracted by other topics.

I'll look for consistency going forward. I'll look for enjoyment. I'll look for weight loss.

Gimme those three things and I'll be a happy chappy.

To set my stall out. I'll measure RHR (Resting Heart Rate), Waist and Weight regularly as well as what I'm doing.

Short term goal - get to a sub 40 10k by Nov 24th.
Medium term - fit and lean with tons of fun through the Winter
Longer term - Team #TriHarder the Beast & Beyond.

mossym

AKW wrote: »

Short term goal - get to a sub 40 10k by Nov 24th.
.

that's either a birthday or a target race....

sconhome

mossym wrote: »

that's either a birthday or a target race....

Jeepers no the milestone birthday is long gone!!

A local race that I'm picking as a target otherwise it'll be Fields of Athenry 10k on Stephen's Day and that's too far away for me to get motivated!!

tunney

mossym wrote: »

that's either a birthday or a target race....

I don't understand..... Do people have to train for a sub 40 10km??????

sconhome

tunney wrote: »

I don't understand..... Do people have to train for a sub 40 10km??????

Want to get banned from here too?

pgibbo

What's your current 10k pb? Which 10k are you doing? I hope it's not Kilcornan because if you're anyway borderline the route and surface will go against you from what I know of it.

pgibbo

Oh, good to see you logging :cool:

sconhome

pgibbo wrote: »

What's your current 10k pb? Which 10k are you doing? I hope it's not Kilcornan because if you're anyway borderline the route and surface will go against you from what I know of it.

It is and strangely enough I did my best one there 2 years ago and I do like that course. Hard first half and very fast finish.

My training patch so I'll be doing intervals and tempo runs on the hilly bits. I've a PB around 42ish (I'm brutal with remembering times) that is not representative of the current condition I'm in though.

Gonna give it a bash.

career move

You moved house :eek:

sconhome

career move wrote: »

You moved house :eek:

I prefer to think of it as the prodigal son returns

Dory Dory

Okay...I'm really confused....maybe it's because I have a splitting headache right now, or maybe it's because I'm still foggy from the IM 6 days ago...but....we're the darkside, right?

Oh, and hi AKW. You said you wanted more smiles around here....so here's a few more for you. :):);)

shotgunmcos

Dory Dory wrote: »

...we're the darkside, right?

If you want to be... !

Turning into the most diverse set of training logs. Welcome teamie

sconhome

Right oh.

Training plan sourced, downloaded and printed. Kind offer of help from someone who knows how to work to get the results. Think I'm about to learn how to suffer.

7 weeks may be is ambitious but I'll give it a crack.

The plan is for athletes who already train a minimum of 4 to 5 times a week....consistent mileage of 50km per week before you start the plan.

Not recently and clutching at straws but I do qualify under these terms.

I'm going to start at Week 1 and see how I go. Mostly pace driven plan, some paces I can dream of right now but with the right push and less work stress I can hit them.

Round up of this week:

4:09 of running covering 44.5km in 5 session. Not bad for a 100 hour work week :cool:

career move

Are you still doing KAR?

sconhome

career move wrote: »

Are you still doing KAR?

Thankfully no. I've managed to miss getting in touch with Oliver over the past weeks as he was anxious to offer me an entry

Bullet dodged!!


(Mike was backing you to hand me my ass down there anyway. I concede!*)







*cos if you'd beaten me you'd have been double dunked at Beast 2015

sconhome

Monday

RHR 48bpm
Waist 102cm
Weight 86kg

Waist always been an issue for me. I go lean and gaunt everywhere except my trunk. Diet, dairy, drink all changed and varied over years so targeted work and weights to address visceral & belly fat.

tunney

AKW wrote: »

Monday

RHR 48bpm
Waist 102cm
Weight 86kg

Waist always been an issue for me. I go lean and gaunt everywhere except my trunk. Diet, dairy, drink all changed and varied over years so targeted work and weights to address visceral & belly fat.

So size 40inch waist trousers?

sconhome

tunney wrote: »

So size 40inch waist trousers?

Nope. 34" hips where my trousers sit.

catweazle

AKW wrote: »

Short term goal - get to a sub 40 10k by Nov 24th.
.

sconhome

catweazle wrote: »

...

Oh boy, you didn't just do that, did you?

You are still chewing on the hat you earned by me beating you in Kinvara 2 years ago!!

sconhome

Let the record be shown who was first to cross the line

125 » S. C. Amphibian King Male Male40 1082 (1:39:01) 1:39:17
126 » J. L. Predator Male MaleS 1613 (1:39:01) 1:39:17

mossym

AKW wrote: »

Let the record be shown who was first to cross the line

125 » S. C. Amphibian King Male Male40 1082 (1:39:01) 1:39:17
126 » J. L. Predator Male MaleS 1613 (1:39:01) 1:39:17

and you think you're going sub 40 based on those 10k times?

sconhome

mossym wrote: »

and you think you're going sub 40 based on those 10k times?

et tu?!

mossym

AKW wrote: »

et tu?!

i imagine you'll get there before i do...:)

catweazle

AKW wrote: »

Let the record be shown who was first to cross the line

125 » S. C. Amphibian King Male Male40 1082 (1:39:01) 1:39:17
126 » J. L. Predator Male MaleS 1613 (1:39:01) 1:39:17

I foolishly made the mistake of staying level with your head, I forgot that your gut would pass the line approx a meter before my 6 pack

sconhome

Right your card is marked! As for the two chuckle heads agreeing with you.....

mossym

AKW wrote: »

As for the two chuckle heads agreeing with you.....

career move

AKW wrote: »

Right your card is marked! As for the two chuckle heads agreeing with you.....

In fairness it was pretty funny

sconhome

Past couple of weeks has seen me running into work and then running home again.

It's been enjoyable because my daughter accompanies me on her bike for the last 7.5km. I collect her from Irish dancing and we have a little bit of daddy / daughter time as she pedals along chatting away about her day.

Yesterday she was to go to a friends house after school, before dancing, and do her homework. Homework was ignored so the forfeit was that she didn't get to cycle home. Tough lesson but it meant I had no company or excuse for an easy run either.

9.5 00:50:07 146Avg HR 00:05:16Avg P 782kcal
9.5 00:49:00 150Avg Hr 00:05:09Avg P 802kcal

sconhome

Monday was as above.

Following a plan which I found online I'm mixing it up and working my own way through the early weeks reintroducing some speed work as I go.

Tuesday: I cycled in and out. This while not 'training' I do in a big gear (Ipretend it's a fixie) with an intention of working on leg strength.

Wednesday: I dropped the kids into school but brought my run gear as I'd an interval set planned for the way home.

1 Warm-up 3 km
2 Work 0.2 km
3 Rest 0.2 km
4 Cool-down 3 km

The 200m pieces were 55sec my first speedwork in probably 12 months and all came in under 50 secs. Felt good during and afterwards. :cool: (may have been a bit cocky on Twitter, but time will tell!!)

Jogged back in this morning, nice brisk day for it and with a run home planned too the last 2 weeks will see a nice jolt back into training.

30 Sep 2014 9.5k 00:19:54 134 267
30 Sep 2014 9.5k 00:20:26 132 266
1 Oct 2014 9.5k 00:47:26 148 00:05:00 757
2 Oct 2014 9.5 00:49:34 141 00:05:13 723

Already seeing the HR dropping on the easy efforts which I like to see.

tunney

AKW wrote: »

Monday was as above.

Following a plan which I found online I'm mixing it up and working my own way through the early weeks reintroducing some speed work as I go.

Tuesday: I cycled in and out. This while not 'training' I do in a big gear (Ipretend it's a fixie) with an intention of working on leg strength.

Wednesday: I dropped the kids into school but brought my run gear as I'd an interval set planned for the way home.

1 Warm-up 3 km
2 Work 0.2 km
3 Rest 0.2 km
4 Cool-down 3 km

The 200m pieces were 55sec my first speedwork in probably 12 months and all came in under 50 secs. Felt good during and afterwards. :cool: (may have been a bit cocky on Twitter, but time will tell!!)

Jogged back in this morning, nice brisk day for it and with a run home planned too the last 2 weeks will see a nice jolt back into training.

30 Sep 2014 9.5k 00:19:54 134 267
30 Sep 2014 9.5k 00:20:26 132 266
1 Oct 2014 9.5k 00:47:26 148 00:05:00 757
2 Oct 2014 9.5 00:49:34 141 00:05:13 723

Already seeing the HR dropping on the easy efforts which I like to see.

Are you watching your form, particularly your hips, on the speed work?

sconhome

tunney wrote: »

Are you watching your form, particularly your hips, on the speed work?

Yep in good shape.

I'd love to share the work file but Polar is sh1te at the moment for planning and overlaying the results.

Even though I did the planned workout on the watch the 'plan' still sits as a diary item and the 'workout' sits as a separate file with only automatic laps

Really :mad: :mad: and blew up on the forum about it already.

tunney

AKW wrote: »

Yep in good shape.

I'd love to share the work file but Polar is sh1te at the moment for planning and overlaying the results.

Even though I did the planned workout on the watch the 'plan' still sits as a diary item and the 'workout' sits as a separate file with only automatic laps

Really :mad: :mad: and blew up on the forum about it already.

Have you seen this thread?
http://www.boards.ie/vbulletin/showthread.php?t=2057300308

sconhome

tunney wrote: »

Have you seen this thread?
http://www.boards.ie/vbulletin/showthread.php?t=2057300308

On it!! Thanks :rolleyes:

catweazle

Ok finally found out on AKW 17th blog the full details of that epic interval session that has got you chasing me down with pictures of salsa on every form of social media known to man.

3k warm up

Then 8 x 200m in on 55 seconds with 200m recovery after each one

3k warm down

Ok now I may have this wrong so correct me if I am mistaken

So 200ms at 4:35 pace then approx a 2 minute rest x 8.....so basically 1.6k @ 4.35 pace interspersed with 8 2 minute breaks.

Now if the above is correct, I will eat humble pie straight away..........the sub 40 10k is guaranteed, you should be aiming for a sub 38 minute 10k working off those reps

sconhome

You didn't have to look too hard, its written out above ^^

There is 'planned' pace and 'achieved' pace. I reckon 3 weeks and I'll see the benefits of the speedwork coming in as the weight falls off too.

sconhome

Not a bad week 57km of running and a bit of biking, pretty all of my 'training' is done as commute these days. Unfortuntely more of a workstreak than runstreak, but hey ho, could be doing nothing.

I'm getting VO2 and Lactate testing done this Thursday. Been years since I last got tested so interested to see what the field test results will be. From what I remember last time it was VO2 54 and for some reason I recall threshold was 174bpm at 14kmph (not scientific on the speed, just my own observation.

Some runs early this week and an interval Tuesday leading to the test on Thursday.

Anyway stats this morning
Resting HR 50
Waist 99cm
Weight 85kg

mossym

AKW wrote: »

I'm getting VO2 and Lactate testing done this Thursday. Been years since I last got tested so interested to see what the field test results will be. From what I remember last time it was VO2 54 and for some reason I recall threshold was 174bpm at 14kmph (not scientific on the speed, just my own observation.

getting testing in a couple of weeks myself. will compare numbers with you:D

sconhome

mossym wrote: »

getting testing in a couple of weeks myself. will compare numbers with you:D

Where are you getting tested?

Surely we have to go to the same person so that calibration is consistent

sconhome

Didn't realise until yesterday evening the criteria for the VO2 testing this evening.

Please note that no hard training should be undertaken 48 hours prior to test and that a light carbohydrate meal should be consumed 2 to 3 hours before the test and please ensure you are well hydrated. Please avoid tea, coffee and any other stimulants in the 2 to 3 hours prior to your test!

With the planned run home scuppered, so too was my runstreak.

Then re-reading this morning I spot the key word

no hard training should be undertaken 48 hours

and am kicking myself. I could have done with the trot home to clear the head.

Ah well, test tonight, and double easy day tomorrow as recovery. That'll sort it out.

mossym

AKW wrote: »

Didn't realise until yesterday evening the criteria for the VO2 testing this evening.



With the planned run home scuppered, so too was my runstreak.

Then re-reading this morning I spot the key word and am kicking myself. I could have done with the trot home to clear the head.

Ah well, test tonight, and double easy day tomorrow as recovery. That'll sort it out.

thought that when i saw your tweet, i've trained up to the day of the test, just no interval sessions the day before.

last test i had to do my long run after the test. my test was bike based. that was a tough long run...:)

sconhome

TBH I was thinking that myself yesterday, sure a 9k trot is fine, thought it was overkill.

No excuses for not going hard tonight!!

pgibbo

What are you guys hoping to get from the testing? And how will you use the output from the testing?

sconhome

pgibbo wrote: »

What are you guys hoping to get from the testing? And how will you use the output from the testing?

For me I've almost always trained with HR and having the test done updates me from stats I've used from 7 years ago.

I just need a kick in the arse too and this is part of it. Far too easy to let myself off easy and I find numbers and number targets are my motivating tools.

Re using the output, I can tailor my HR zones as per the testing and use them to push myself on in training. As can be seen from my commuting, I'm more comfortable ticking off easy kms in big numbers when really I should be making proper tempo and interval sessions out of them (at least the homeward bound ones).

mossym

pgibbo wrote: »

What are you guys hoping to get from the testing? And how will you use the output from the testing?

as i was working without a power meter in the past it mapped my HR zones pretty exactly versus max, rather than relying on an element of guesswork. it was also the only chance i got to measure power so was a way of judging power without having a power meter which is obviously not a factor now that i have one. it does map HR to Power to thresholds very exactly, which is useful for zones

the other thing it gave was a more detailed analysis of where fitness was. First time i did it, it showed up an abnormally low VO2 (somewhere in the twenties) although my other numbers were pretty good. second test showed this was an abnormality, maybe sick or something, somewhere in the fifties. What i could tell from the two tests though was that while my endurance was up, my ability to go hard for short periods and recover was diminished. first test i could go very close to threshold for above average durations and then recover quickly, by the second test that had dropped off, but i could hold a higher power level for longer. reflected a change in training approach, so made sense, but still suggested i'd benefit from more sprint/high cadence/all out intervals.

other thing it is really good for is calorie burn per effort. i know exactly how many calories i burn for a given effort, makes it easier to judge intake for longer races.

all info fed back to coach. it's just more data to fill in the picture of what works/doesn't work. would i drive to dublin to do it? probably not. is it useful data when i can get it done half a km from my house? i think so.

catweazle

Come on AKW, we are all waiting to crunch the numbers!

mossym

catweazle wrote: »

Come on AKW, we are all waiting to crunch the numbers!

yup, especially after some twitter teasers on thursday. I've t'd it up for you now

sconhome

catweazle wrote: »

Come on AKW, we are all waiting to crunch the numbers!

mossym wrote: »

yup, especially after some twitter teasers on thursday. I've t'd it up for you now

Yet to get the full report. But the rundown is that Matt was very impressed that this fat old man can run and has untapped potential.

His words "things are going to happen very fast" indicates that there was a broad base before threshold was reached, recovery between ramps was swift with a rapidly falling HR indicating general fitness.

Something about sub40 being well within my capabilities and marathon potential of sub3 definitely on the cards if I train right.

Anything less than 150/152bpm and I'm not even reving the engine. Less than 2 mmol of lactate.

catweazle

AKW wrote: »

Yet to get the full report. But the rundown is that Matt was very impressed that this fat old man can run and has untapped potential.

His words "things are going to happen very fast" indicates that there was a broad base before threshold was reached, recovery between ramps was swift with a rapidly falling HR indicating general fitness.

Something about sub40 being well within my capabilities and marathon potential of sub3 definitely on the cards if I train right.

Anything less than 150/152bpm and I'm not even reving the engine. Less than 2 mmol of lactate.

sconhome

Actually CW it would do you no harm to see what your potential is. You never know, if you pushed yourself you might break a sweat

mossym

AKW wrote: »

Anything less than 150/152bpm and I'm not even reving the engine. Less than 2 mmol of lactate.

what does that translate to in V02(ml/kg/min)?