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Time for a New Adventure
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29-01-2015 2:55pm#1
Comments
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To give you an idea of where I am with my training, here is my training for the past three weeks:
Mon: Circuits
Tue: 20 mins Stepper
Circuits
6.45 miles/ 1:02/ 9:44/mi
Wed: 4.32 miles/ 40:30/ 9:23/mi
Thurs: 20 mins stepper
Circuits
3.11 miles/ 37:00/ 11:55/mi (helping my BF with C25km training)
3.05 miles/ 33:22/ 10:57/mi (helping my friend with C25km - any excuse)
Fri: 8.95 miles/ 1:26/ 9:43/mi
Sat: 4.74 miles/ 43:56/ 7:17/mi
Climbed Croagh Patrick
Sun: 2.54 miles/ 25:37/ 10:05 (cut short because of frost
)
Mon: Circuits
10.26 miles/ 1:36/ 9:25/mi
Tue: 15 mins Stepper
Circuits
3.05 mile/ 34:50/ 11:26/mi (C25km with BF)
Wed: 4.29 miles/ 38:24/ 8:58/mi
Thurs: 15 mins Stepper
Circuits
Fri: Rest Day
Sat: 12.02 miles/ 1:47/ 8:58/mi
15 miles cycle
Sun: 12km Kayak (first time on a kayak - interesting experience)
Mon: Circuits
4.25 miles/ 37:24/ 8:48/mi
Tue: 16 mins Stepper
Circuits
4.35 miles/ 37:38/ 8:40/mi
3.15 miles/ 32:51/ 10:26/mi (C25km with BF)
Wed: 4.13miles/ 36:17/ 8:48/mi
Spinning class
Thurs: 17 mins stepper
Circuits0 -
To give you an idea of where I am with my training, here is my training for the past three weeks:
Mon: Circuits
Tue: 20 mins Stepper
Circuits
6.45 miles/ 1:02/ 9:44/mi
Wed: 4.32 miles/ 40:30/ 9:23/mi
Thurs: 20 mins stepper
Circuits
3.11 miles/ 37:00/ 11:55/mi (helping my BF with C25km training)
3.05 miles/ 33:22/ 10:57/mi (helping my friend with C25km - any excuse)
Fri: 8.95 miles/ 1:26/ 9:43/mi
Sat: 4.74 miles/ 43:56/ 7:17/mi
Climbed Croagh Patrick
Sun: 2.54 miles/ 25:37/ 10:05 (cut short because of frost)
Mon: Circuits
10.26 miles/ 1:36/ 9:25/mi
Tue: 15 mins Stepper
Circuits
3.05 mile/ 34:50/ 11:26/mi (C25km with BF)
Wed: 4.29 miles/ 38:24/ 8:58/mi
Thurs: 15 mins Stepper
Circuits
Fri: Rest Day
Sat: 12.02 miles/ 1:47/ 8:58/mi
15 miles cycle
Sun: 12km Kayak (first time on a kayak - interesting experience)
Mon: Circuits
4.25 miles/ 37:24/ 8:48/mi
Tue: 16 mins Stepper
Circuits
4.35 miles/ 37:38/ 8:40/mi
3.15 miles/ 32:51/ 10:26/mi (C25km with BF)
Wed: 4.13miles/ 36:17/ 8:48/mi
Spinning class
Thurs: 17 mins stepper
Circuits
I know I don't have any tempo runs or speed sessions but I'm planning to start building them in from here on in and I'm hoping to get our more on the bike.0 -
To give you an idea of where I am with my training, here is my training for the past three weeks:
Mon: Circuits
Tue: 20 mins Stepper
Circuits
6.45 miles/ 1:02/ 9:44/mi
Wed: 4.32 miles/ 40:30/ 9:23/mi
Thurs: 20 mins stepper
Circuits
3.11 miles/ 37:00/ 11:55/mi (helping my BF with C25km training)
3.05 miles/ 33:22/ 10:57/mi (helping my friend with C25km - any excuse)
Fri: 8.95 miles/ 1:26/ 9:43/mi
Sat: 4.74 miles/ 43:56/ 7:17/mi
Climbed Croagh Patrick
Sun: 2.54 miles/ 25:37/ 10:05 (cut short because of frost)
Mon: Circuits
10.26 miles/ 1:36/ 9:25/mi
Tue: 15 mins Stepper
Circuits
3.05 mile/ 34:50/ 11:26/mi (C25km with BF)
Wed: 4.29 miles/ 38:24/ 8:58/mi
Thurs: 15 mins Stepper
Circuits
Fri: Rest Day
Sat: 12.02 miles/ 1:47/ 8:58/mi
15 miles cycle
Sun: 12km Kayak (first time on a kayak - interesting experience :O)
Mon: Circuits
4.25 miles/ 37:24/ 8:48/mi
Tue: 16 mins Stepper
Circuits
4.35 miles/ 37:38/ 8:40/mi
3.15 miles/ 32:51/ 10:26/mi (C25km with BF)
Wed: 4.13miles/ 36:17/ 8:48/mi
Spinning class
Thurs: 17 mins stepper
Circuits
I know I don't have any tempo runs or speed sessions but I'm planning to start building them in from here on in and I'm hoping to get our more on the bike.0 -
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Awesome: A dedicated Beast log
Thats 3 of them around these parts now with another one hanging out with joggers.
All that hiking will really stand to you. Get used to time on the saddle though.
Best of luck and see you there!0 -
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Thanks AKW and shotgunmcos
I ordered my mountain bike this weekend so should be taking to the hills in a week or so. Looked for advice from my teammates, who are all serious mountain bikers, and they convinced me to join team Hardtail so I have a Boardman Hardtail 650B winging it's way to me
This weekend I had a 5km race in Ennis (Sat), I'm trying to get my friends and boyfriend into this running business so we all signed up for this as part of the Run Clare race series. I came in at 24:42, not a PB by a long stretch but I was happy enough - 5km is not my favorite distance as I don't feel I find my pace until 3km. At the 2km mark, my Team ARSE team mate, who had said he was going to wait on the sidelines to cheer his daughters (and me) on, tapped me on the shoulder to say hello. He couldn't sit on the sidelines and miss the action
Needless to say, he thundered past me and got in well ahead of me. In my defense, in his heyday, he held the national record for the fastest 5km and the marathon.
My very eager other half, delighted with his sub 30minute first 5km, wanted to go for a recovery run on Saturday evening so we did a gentle 6km.
Yesterday (Sun) was my long run, 13 miles. It was late when I got out and the footpaths were starting to get slippy so I figured my best bet was to do the 1 mile loop around my house 13 times - oh man, I was never as bored in all my life and super super slow, covered it in 2:01 9:17/mi . Done though.
Today (Mon), I got a circuits class in this morning and have a spinning class in my sights for this evening 0 -
Monday PM: Spinning class - waiting on my mountain bike to be delivered so I can get out on the trails so this will have to do until then. Read some threads on the usefulness of spinning for training and there's a general consensus that it doesn't help very much as it's a different bike with different settings etc. so I'm mindful that this is only a short term solution.
Tuesday AM: 15 minutes on the stepper to warm up for circuits. Our circuit trainer does 4 x 60 seconds x 10/11 stations. This morning included more cardio/dynamic work like skipping, sprints, bear crawls, dynamic lunges, squats with weights etc.
Tuesday Lunch: 4.5 miles easy, 8:45/mi with six strides at the end. My first time including anything like this into my run but hoping to do more of it and better my race times.
My hamstring is a little tight so will do some work with the foam roller and tennis ball later 0 -
So February has been somewhat of a disaster so far. On Feb 4th, started to feel a cold coming on so took an unscheduled days rest. Got full on sniffles the following day but I was in Dublin and had promised myself a run in the Phoenix park - went with the above the neck rule and covered 6 miles, allbeit 6 very snotty miles.
I had registered for a hilly 10km (West Clare style) on the Saturday so went ahead with that though I was spluttering all the way around it. Found the going tough and covered it in 51:00 but my lungs were feeling every bit of it. Had to give in on Saturday evening and go see the Doc - full blown chest infection so anti-biotics and steroids for a week
I had registered for the Amphibian King Maree 8km the following day with my better other half, it was his first 8km so I decided I'd go and cheer him on but I couldn't stand on the side lines when I got there and geared up with the intention of pacing him. I stayed with him for the first 4km then kicked off a bit and came home in 43:00 without putting too much pressure on my lungs (I hope). I know, I shouldn't be running with a chest infection - I had race envy.
I walked 8 miles the next day to give my lungs a break from running and did a 30km easy cycle the next. Feeling much better by Friday so did some speed work: 10 x 200m. Saturday morning was a 5 mile morning run in Oranmore (while himself was running with his C25km group) followed by a jog up Diamond hill to get the legs working again.
Sunday: finished anti-biotics and steroids so hit for the 5km Point to Point in Westport. Really nice flat course and managed a pb of 23:09 so delighted with that after the rubbish week.
Monday: Climbed Croagh Patrick to put some muscle on the legs - when in Westport
Tuesday: 8 miles @ 8:29/mile
My Team ARSE mates and I have a longish day lined up for Saturday. 13km kayaking followed by a 16 mile run (flat on canal bank). I've never run further than 14 miles so it should be interesting 0 -
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Thursday PM: Planned 4 miles done Nice and easy. I had almost chickened out of it because my legs were as still as posts but my housemate has just finished the couch25km and is trying to add kms on we convinced each other to hit for the prom. Did 4 miles easy, her longest run to date and a great bonding session to boot
Friday AM: Still stiff so hit for the gym. 45 minutes on the Wattbike, sprints of 3 minutes, 1 minute easy. Still stiff - pool for some splish splashing - still stiff, getting worried.
Saturday: Training day with Team ARSE. Plan: 13km kayak from O'Briens Bridge to Ardnacrusha followed by a 16 mile run on the flat soft grassy canal bank.
We stuck to our plan and had a good day out (despite our kayaks falling off the van and spilling all over the road on the way home - thankfully nobody hurt). I really enjoyed the kayak and managed not to fall in, which is always a bonus (fell in 3 times last time out and was determined not to be a drowned rat hitting out for our run).
We have a double sit on and two singles to train with. I can't swim so I got into the double and glued myself to the spot, the guys took turns at being my co-pilot The run went well but I did feel in in the legs after mile 13 - the styles going over the last two bridges caused some oohs and ahhhs. Team ARSE member J and I ended up running side by side for the last 4 miles, in complete silence. I was concentrating on getting my legs to keep turning over and feeling bad that I couldn't string a sentence together. He told me after that he was feeling the same (I think he was just being nice though ). All in all, a great day out for team ARSE 0 -
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It was paddling all the way, we thought the gate from Lough Derg might be open and it would give us a helping hand but it was closed - good training for the arms though There's a video posted on the Team ARSE FB page if you want to have a look at the scenery 0
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Sunday:
Plan: rest day.
Reality: 8km run.
I was home in West Clare visiting the family and my brother was heading for the 8km John Minogue Memorial run in Miltown Malbay. I couldn't let him go on his own so I laced up my runners and headed out with him. Luckily it dried up just in time for the 12.30 start but the wind was really whipping up. We headed out of Miltown, towards Lahinch (and into a headwind) for the first 3km, then south towards the Armada in Spanish Point for 2km before finally having the wind at our backs for the final 3km. My plan was to do sub-5 minute kms and I kept just under for each km but my legs were like blocks for the 5th km - there was a guy with an I Ran with Ray t-shirt just in front of me so I focused on that and kept the head down. With 1.5km to go I was trying to figure our why my legs were so heavy and started to wonder if I could run it all so I consciously started lifting my legs higher and gathered some momentum, I must have been dragging them for a couple of kms (must remember to consciously check that I'm lifting my legs rather than dragging them). I overtook I Ran with Ray guy with a km to go and he turned and asked how the hell I had found the energy to push on - I was so tired all I could do was nod. Happy with a 39.12 finish considering the wind and the training with team ARSE on Saturday. My brother romped home in under 32 minutes - I'm never going to catch him.
Monday:
Plan: Rest Day0 -
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You may get that boyo signed up for this http://amphibiankingwest.us2.list-manage.com/subscribe?u=93b697c38489dcc06212c1329&id=9e8d7c16aa
10k!! He's only meant to run 25 mins. At this stage most of the flock start to spread their wings though, fair play to him 0 -
He's definitely signing up, he was all about it last night. He'll be well able for it and I'll get to keep doing my Saturday morning runs in Oranmore that I've grown to love so it's win win
I'll be calling to you either this week or next week to get a pair of Beast friendly trail running shoes. I've never had a pair before so I've no idea what I'm looking for. You're experience will be invaluable 0 -
Wednesday AM:
50 minutes on the Wattbike (average of 140watts). 5 min warm up and cool down, with sprints in-between, sprinting to a song on my headphones (usually around 170-180watts) and 1-2 mins off. I've read the watts that some of the guys and gals on these forums do, 280+ etc. I don't know how you can go that fast. My legs absolutely ache at anything above 200watts. I need a lot more time on the bike don't I?
Wednesday PM:
X-training/circuits of sorts. Tabata to start. Crab walks and sit ups. Followed this with six stations - 4x60secs with 10/15 off. On two stations we only had 1 break of 30 secs. Circuits were:
1) mountain climbers (with cut out plastic bottles under our feet to be able to slide our feet along the floor - trainer must have watched a lot of Blue Peter)
3) 2mins of ab wheel/ 2mins renegade rows with 4kgs
2) Combination of squats with 15kg & chin-ups
3) squat - over head lift combo with 10kg weights
4) ropes - I used to see people on TV using the ropes and couldn't understand why they were struggling with them. Smacking ropes off the ground can't be that difficult can it? YES it can, it's worse than sprinting for a min.
5) 8x16kg kettle bell swings + 2 burpee combo. It was my first time upgrading to 16kgs for the kettle bell swings, progress is being made though I couldn't do a min of swings with them me thinks.
Sleep was bliss 0 -
Some good work going on here. Regarding watts, I am absolutely no expert...and I am quite weak in that regard myself, but don't get too hung up on it. Last year in my attempt to keep up with the big boys I injured myself quite badly, so be wise and listen to your body (and not your ego)!!!
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Yeah forget about watts. Goodto guage progress but for teh Beast its all about time in the saddle, bike handling when you are knackered, cycling on trails in the dark and hike a bike and lifting your bike overthings like gates or streams 0
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Thursday AM:
25 minutes on the Wattbike before circuit class (thanks for the advice Dory Dory and Shotgunmcos - I'm focusing on time in the saddle now rather than watts - will have my mountain bike in a few days so will finally be able to do some real life training/falling off).
Circuits: 10 stations with 4x60seconds on each. Today we had mountain climbers (oh the burn), squats with kettle bells, side planks with a pulse, walking lunges with weights, ropes, squat/over head combo with weights, crab walk, medicine ball bounce with a jump thrown in and I was so wrecked that I can't remember what the other ones were. My body is usually at 7.30am circuits but my mind is sometimes still at home in bed.
Thursday PM:
Easy run. No plan going out except to run easy, dodge the rain showers, enjoy the views (Galway bay, clare hills as the sun goes down) and come home when I felt like it. 8 miles later I was doing my stretches outside my front door, checked my watch, averaged 8:49 per mile. Sometimes its nice to go out without a plan and just enjoy it 0 -
Some good work going on here. Regarding watts, I am absolutely no expert...and I am quite weak in that regard myself, but don't get too hung up on it. Last year in my attempt to keep up with the big boys I injured myself quite badly, so be wise and listen to your body (and not your ego)!!!
Thanks Dory Dory, if I'm honest, I am trying to do as much as I can so that I can keep up with the guys ..... or at least, not let them down. Next week will be an easier week 0 -
Thanks Dory Dory, if I'm honest, I am trying to do as much as I can so that I can keep up with the guys ..... or at least, not let them down. Next week will be an easier week
If you're anything like Kate it's not about keeping up with the boys its all about the boys being strong enough to control their pace and maintain to the end. Definitely the girls are a lot stronger than they give themselves credit for.
So don't be putting yourself down or letting these thoughts into your head.0 -
Definitely the girls are a lot stronger than they give themselves credit for. So don't be putting yourself down or letting these thoughts into your head.
Thanks, I appreciate the encouragement
Friday AM:
60 minutes on the wattbike, couple of sprints thrown in but just cycling., getting used to the saddle and enjoying it.
Friday PM:
Attempted a run. Did 1.79 miles and felt my legs were too tired and heavy like blocks so took your advice Dory Dory and listened to them and headed for home.
Saturday AM:
4.8 miles @ 8:59/miles in Oranmore while C25K was running with his group. Really really enjoy this run on a Saturday morning, there's very few cars on the road, Renville woods is quiet and it's getting sunnier and warmer as the morning goes on. Legs were slightly less heavy this morning.
Saturday PM:
Plan was to do 3 loops of Diamond Hill to get some hill practice in. Team ARSE and I are doing the Maam Turks challenge (24.3 kilometers over tough, mountainous terrain and with a total ascent over the course of the walk of 2,336 meters followed by a MTB) in April so I need to remind my legs of what mountains are like. Stopped for breakie on the way out to Connemara and the winds started to pick up and the rain started to belt down like only it can in the West of Ireland.
Got to Diamond Hill, threw on rain jacket, jogged 2 miles up, turned a corner and the hail stone started and the wind whipped me off my feet. It was too dangerous to hit for the top and not worth twisting an ankle for so had to abort Glad I got out of the car and gave it a go though, would have felt super guilty if I'd headed for home without at least trying.
Sunday:
5 miles road race in Quilty (West Clare) . The second race in the Run Clare series. It was lashing rain as we headed for Clare. Heading for Quilty, we got caught in a snow storm, complete white out and I was thinking, how in the hell is this race going to go ahead. For those of you who don't know Quilty, it's a village right on the coast and the race route headed into the wind and along by the roaring sea for a mile and a half before turning south and heading back to the start. There's no ditches, houses or trees to hide behind and the wind was really whipping up.
Someone was smiling down on us because when we got there, the sun came out (we're not talking serious heat or anything, it was just hanging out, up in the sky). Over 500 brave souls turned up for the race. It started half way up an incline so we had a nice downhill to get us going. I completely miscalculated where I was in the pack when I started, I was way way back and it took me at least half a mile to negotiate the crowd and get to a position where I could start to run at my own pace. My plan was to run each mile just under 8 minutes and not burn myself out completely as I'm trying to use these races/runs as tempo runs. My splits were: 7:52, 7:59, 7:48, 7:53, 7:46 - 39:19 overall. I was happy to have held that pace given the wind, cold and the monster of a hill right at the end.
My Dad and brother (who came 3rd in his age category) were waiting for me at the finish line. I love local races as there's so many familiar faces and it's nice to see family at the end. A great race and the spread of food that was on offer afterwards was amazing.
Weekly Totals:
Running: 5:07 - 34ish miles
Wattbike: 2:31
Circuits: 3:000 -
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Diamond Hill?? I've hiked Diamond Hill a few times. Beautiful part of the country. My family is from Achill Island - have you ever been? I've done the Achill Half Marathon a few times. Love Achill - wild and rugged. Gorgeous!
Well done on your 5 mile race! Any particular goals for your half this weekend??0 -
Diamond Hill?? I've hiked Diamond Hill a few times. Beautiful part of the country. My family is from Achill Island - have you ever been? I've done the Achill Half Marathon a few times. Love Achill - wild and rugged. Gorgeous!
Well done on your 5 mile race! Any particular goals for your half this weekend??
Connemara is stunning, I love the view from the top of Diamond, the Bens, Kylemore and the islands off the West coast, not to mention the friendly people that you meet along the way, everyone has a smile and a nice word to say Next time your over, we'll have to pencil in a boardsies hike of the Glencoaghan Horseshoe or take on all of the 12 Bens in one day.
I was only up in Achill for the first time last summer. Its so pretty, the beach there is fab and we visited the famine village, I've no idea how people survived out there in the wind and cold in those stone houses - there's no shelter at all. I signed up for the Achill half last year but wasn't able to do it because of work commitments but it's on my calendar for this year. I've heard that it's one of the most scenic runs in Ireland. Were you born in Achill?
I've only done 3 halfs before, I did the Connemara half in 2013, with a good bit of training in 1:52 and two halfs last years with zero training in around the 2 hour mark ... so I'm not sure what to do this weekend. I don't want to push myself too much because I'm more focused on getting training done without injuring myself or burning out but I'd really like to beat my time for Connemara. There's a 1:50 pacer so I might stay with them. In the two halfs last year, I went out way too fast and ended up walking sections of mile 11 and 12 so I've learned my lesson. Any advice from a well seasoned pro? 0 -
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Tuesday AM:
15 minutes on the Wattbike followed by circuit class.
Circuits were 10 stations of 4x50 seconds including sprints, the dreaded mountain climbers, boxing, kick boxing, jumping stuff tied into a giant rubber band, tag sprinting with my partner in crime, side jumps and all that sorta stuff.
Tuesday PM:
My first attempt at trail running, thanks AKW for introducing me to Trailrunning Tuesdays AKW gave me great advice on how to navigate using the moon, how best to get around the muddy corners without slipping and letting my feet and ankles relax so as not to turn over on them - if you're looking for advice, there's no better man, he's a pro. I really enjoyed getting out on the trails and will be doing plenty more of it. This should help with hiking and preparation for the Beast 0 -
Tuesday AM:
15 minutes on the Wattbike followed by circuit class.
Circuits were 10 stations of 4x50 seconds including sprints, the dreaded mountain climbers, boxing, kick boxing, jumping stuff tied into a giant rubber band, tag sprinting with my partner in crime, side jumps and all that sorta stuff.
Tuesday PM:
My first attempt at trail running, thanks AKW for introducing me to Trailrunning Tuesdays AKW gave me great advice on how to navigate using the moon, how best to get around the muddy corners without slipping and letting my feet and ankles relax so as not to turn over on them - if you're looking for advice, there's no better man, he's a pro. I really enjoyed getting out on the trails and will be doing plenty more of it. This should help with hiking and preparation for the Beast
Haha you give me too much credit!
Simply pointing out like the moon (on a short run) can help with your bearings in unfamiliar woods. But when you can't see it, it can be easy to get disorientated so use other landmarks.
Those technical trails are great training for balance and adapting good form when running. Your speed is naturally in check there so all about getting used to adapting your stride and working with unpredictable surfaces.
For hilly stuff you should try the Kylebrack or Moycullen loops, but be sure to get on the MTB in Kilcoran too.0 -
Connemara is stunning, I love the view from the top of Diamond, the Bens, Kylemore and the islands off the West coast, not to mention the friendly people that you meet along the way, everyone has a smile and a nice word to say Next time your over, we'll have to pencil in a boardsies hike of the Glencoaghan Horseshoe or take on all of the 12 Bens in one day.
You've got yourself a date!!I was only up in Achill for the first time last summer. Its so pretty, the beach there is fab and we visited the famine village, I've no idea how people survived out there in the wind and cold in those stone houses - there's no shelter at all. I signed up for the Achill half last year but wasn't able to do it because of work commitments but it's on my calendar for this year. I've heard that it's one of the most scenic runs in Ireland. Were you born in Achill?
Achill has some gorgeous beaches!!! My absolute fave beach is Keem Bay - surrounded by cliffs makes for a magical setting. I was born in the United States (in DC, to be specific), but my grandfather was born and raised in Dooega on Achill.I've only done 3 halfs before, I did the Connemara half in 2013, with a good bit of training in 1:52 and two halfs last years with zero training in around the 2 hour mark ... so I'm not sure what to do this weekend. I don't want to push myself too much because I'm more focused on getting training done without injuring myself or burning out but I'd really like to beat my time for Connemara. There's a 1:50 pacer so I might stay with them. In the two halfs last year, I went out way too fast and ended up walking sections of mile 11 and 12 so I've learned my lesson. Any advice from a well seasoned pro?
My best advice to you is for you to remember you cannot (and I repeat, YOU CANNOT) bank time early in a race.....so as you've already learned, pace smart from the start even if you are feeling full of pep and think the pace is too easy. I'm betting you are faster than 1:50, but because of your training/racing priorities, it might be really smart to go with the 1:50 pacer, then if you are still feeling the love after 10 miles, empty the tank on the last 5k. Think of it as a 10 mile warmup for a 5k race. 0 -
There's a 1:50 pacer so I might stay with them. In the two halfs last year, I went out way too fast and ended up walking sections of mile 11 and 12 so I've learned my lesson. Any advice from a well seasoned pro?
First up as Dory has said do not bank time.
In Kinvara you have to run the first half of the half within yourself. It is not a flat course and you will get paid back for any early pacing mistakes in the last 3 miles.
Use the pacers but do not rely on them (even though they are exceptional pacers ) Have a clear time map written out on your hand for each split and as you hit each mile marker or km hit your lap button. Each lap should be in or around the 8:20 per mile mark. Do not rely on your GPS for splits, use the officially measured markers as your guide.
Relax, enjoy the scenery and use your arms to drive yourself up the hill at mile 10. Once over that you have 3 miles to reel your time in to a downhill finish.0 -
I was born in the United States (in DC, to be specific), but my grandfather was born and raised in Dooega on Achill.
Dooesa, that's a great name for a placeMy best advice to you is for you to remember you cannot (and I repeat, YOU CANNOT) bank time early in a race.....so as you've already learned, pace smart from the start even if you are feeling full of pep and think the pace is too easy. I'm betting you are faster than 1:50, but because of your training/racing priorities, it might be really smart to go with the 1:50 pacer, then if you are still feeling the love after 10 miles, empty the tank on the last 5k. Think of it as a 10 mile warmup for a 5k race.
Thanks for the advice Dory Dory and AKW, it's the biggest mistake I made last year, burning out way too early, thinking I can use those precious seconds saved at the end = crash and burn. It's such a learning curve. I like the theory of the ten mile warm up with a 5km race at the end - that will work for me
AKW, I just looked at the profile of the course :O :O :O but yeaee for the downhill at the end. That's a good call on having the times written on my hand - I suck at maths when I'm out running. The sums never add up after mile 5 or 6 . Must remember not to wash hands too vigorously in the ten times that I'll most likely use the loo before the race. No fear of the loo when going out training but put me on the start line and I'll need to go straight away.
Wednesday:
One run today - saving the legs a little for Saturday.
8x4mins (1 minute recovery)
Tried to stick with a consistent pace but didn't go too hard. Covered 6ish miles between warm up and cool down.0 -
Thursday AM:
20 minutes on the Wattbike before circuits
Circuits: 10 circuits, 4x60 seconds on each
1) mountain climbers & squat box jumps
2) dynamic squat with dumbbells & push over the head
3) wall runs & long jumps
4) ropes
5) backward & forward lunge with shoulder press
6) boxing - combo of 20 punches with 6 dynamic lunges
7) forward lunge pushing two different weighted kettle-bell overhead
8) medicine ball slams with jumps
9) push-ups with resistance band (ouch)
10) boxing with weights
My butt muscles hurt after all those squats and lunges. Some foam rolling after helped.
Thursday PM:
I took my shiny new MTB (team Hardtail) on it's maiden voyage.
By the time I got it all set up and the lights etc. put on it (with a little help from my housemate) it was dark outside and getting late so I figured I'd take it for a spin around the University grounds where there is little traffic, close to where I live. I know, yawn, but I'm a MTB virgin and I figured I should get used to the gears and handling etc. before taking it on anything tricky. I took it on some tracks up and down the river and down around the beautifully windy Salthill. Covered 10 miles of not very interesting ground but it was enough to get acquainted with it and get a feel for handling it. I'll take it on some proper trails at the weekend. 0 -
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Friday:
Plan: rest day
Reality: 5 miles at 9min/mile
There was noone else in the office all day and I was beginning to go a little mad with the lack of human contact so I threw on my runners and decided on a light jog up and down the river at lunch. My legs were stiff after Thursdays circuit session so I was beginning to get a little worried about the race on Saturday.
Saturday: Kinvara half marathon
With the orange weather warning in place, my lack of tapering (eye is firmly on the Beast) and stiff legs from circuits, I was a little apprehensive as to how the run would go but I was still hoping that I could stick with the 1:50 pacer.
As we all grouped, I saw the 1:50 pacer pop his sign up so I maneuvered my way over to him, staying 3 or 4 people behind him. Mistake number one: stick to the pacer like glue. As soon as we were off and up the (very narrow) first hill, I completely lost sight of the pacer and got stuck in the crowd, not able to get going at all. A lady right in front of me stopped to walk up the hill, I couldn't get around her because the crowd was so dense so I had to stop and walk aaaahhhhhhh. Inside I was beginning to panic a little that the wheels were falling off the wagon, but I remembered the advice of the boardsies - stick with your own pace. I figured I'd find my rhythm and catch Mr. Pacer eventually. My first mile was below my target pace at 8:45 but I figured I could slowly make that up.
On we went and I eventually found my stride. I'm not good at remembering miles individually but I do remember that it was just hill after hill after hill with a gale force wind blowing in our faces until mile 5. My splits were consistent though, 8:13, 8: 15, 8:16. Around mile 5, I could see a group of people up ahead and I figured that they must be the group with Mr. Pacer so I settled in and slowly reeled them in. By this point, the road had flattened out and the wind was blowing from our left. I was running for a mile or so before I really looked around me and noticed that I was bang smack in the middle of the Burren, surrounded by beautiful blue limestone, with the hills of the Burren up ahead, it was absolutely stunning.
By mile 6, I caught Mr. Pacer and tucked in neatly behind the back of the group and kept it steady. I could feel my hamstrings tightening a little and ever so slightly starting to scream but noting I couldn't handle.
By mile 8 we were going down hill for a bit and it was a little easier on the legs. I was feeling good by mile 10 so I figured I'd stick to the plan (thanks Dory Dory) and put the boot down a little, passing out the pacer and hoping I wouldn't see him again, but still had AKWs warning of the hill at mile 11 in the back of my head. Got to mile 11 and there it was, in all it's glory - it literally had bodies strewn all over it, walking, crawling and I saw one poor man throwing up in the ditch. I put my head down and used my arms to get me up it
It was plain sailing from there though my legs were really starting to hurt and I had the fear of god in me that the pacer might be catching me - my legs were too numb at that point to judge what pace I was doing. I glanced back and there was no sign of the pacer and his group so I settled into a comfy pace. With 3 kms to go, I spotted my C25K other half on the side of the road, waiting for me with water and a smile, I was never so glad to see him It made my day. He ran with me for a km (after finishing his first 10km race in 55 mins - go C25K ) and left the last 2km to me. I didn't have a sprint finish in me but was delighted to cross the line in 1:48:34.
It was a great race, well organised and with fab scenery and I love the long sleeved technical top that we got. It was the first time that I've done a half marathon without stopping to walk and the first time I crossed the line really feeling that I had emptied the tank - such a great feeling. Thank you boardsies for the advice. There was some serious foam rolling going on Saturday evening.
Sunday
Family commitments meant no cycle or kayak with team ARSE but I got out for a recovery jog on a very beautiful and sunny evening in Galway. 7.13 miles @ 8:51/mile.
Weekly totals:
Running: 6:31 (42.64 miles)
Wattbike: 1:40
Cycling (MTB): 1:05
Circuits: 2:00
Total: 10:400 -
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Woo hoo!!!! Fantastic job on Saturday! 1:48:34 totally rocks, especially when you've not even trained/tapered for this event. And it sounds like you did everything right, including taking your time reeling Mr. Pacer back in over 5 to 6 miles. Congratulations! I think you are on target for a very good racing season. 0
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Tuesday AM
20 minutes on the Wattbike @ 127 before Circuits. This was tough after Monday nights brick session.
Circuits - annoyingly only 45 minutes long. Our usual trainer was away so we had a substitute. Our usual guy is super efficient, has thought put into the circuits, has them laid out and is good to go at 7.30 on the button. Spends 4 minutes quickly showing us the stations & corrects us as we go, great workout.
Substitute guy slumps in at 7.30 with nothing set up (I was there at 7, he was there too, just couldn't be arsed setting up), spends 7/8 minutes sauntering in and out with gear, spends 7/8 minutes going painfully through each station like we're nimrods. 15 minutes gone before we get started. Super annoying but makes you appreciate how good our usual guy is.
No PM training because of work
Wednesday AM
In the big smhoke for work so a painful 4ish miles around the city at a very slow pace before work - I'm not so good when I'm out of my conform zone. Spent the PM on the bus home.
Thursday AM
23 minutes on the Wattbike @ 127 before Circuits
Circuits: usual guy was bask yeaeeeeee but also paaiiiinnnnnnnnn. Lots of squats and lunges with weights.
Not feeling the love for a run on Thursday evening so figured it was body telling me hit the hay early - this week will be an easy week.
Friday PM
7.10 miles around a beautifully sunny Galway @ 8:30/mi. My hamstrings are a wee bit tight but some foam rolling sorted them out 0 -
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Saturday: Castlebar Duathlon
I decided a couple of weeks ago, when I was up in Westport and saw a sign for it, that I'd sign up for the Castlebar Duathlon - I figured it might be a nice introduction to dual events and hopefully not a seriously competitive event.
The long course was 3.5km run, 7km hilly cycle, 8km mountain trail run, 15km flat cycle, 3.5km run.
I arrived in Castlebar bright and early and after driving around too many roundabouts, picked up my race pack, got my bearings & headed to the transition area to drop off my bike. Already racked were an array of shiny, well cared for TT and other high-tech bikes, with seriously aerodynamic looking helmets and trail runners attached, not to mention the seriously kitted out people hanging about the place. Racking my not so loved bog standard racer (it's been parked in the shed for a few years), I starting to panic a little bit. Called my C25K other half to tell him I was pulling out as I was way out of my depth here. He encouraged me to stick with it, stick with the plan to get around it & learn what I needed to learn so on I went.
Run 1: 3.5km: My plan was to take it easy, not to go at 5km pace but to settle into my own pace. The rest of the pack had their own ideas, they hit off like the clappers. It was a beautiful course, around a lake, over a pedestrian bridge and in around a park. Finished middle to back of the pack in 13:20.
Cycle 1: 7km hilly cycle: I met some girls in the bathroom before the race who had done the course before. They all opted for the short course this year as the Booster hill "is a monster, it takes no prisoners" and the hilly cycle "has the legs burned before you get to the booster anyway". Yikes. The hilly cycle was just that, hilly, just one hill after the other. I got passed by soooo many people, I figured at one point that I must be at the back now, I was loosing confidence fast. I wasn't changing gears in the right places, I'm a chicken so I was pulling the breaks going down hills in case I slammed into someone or hit a pothole & took flight. I was out of the saddle more than I was on it. A not so great 23:38.
8km Hill run: This was a gravel trail through a forest and up up to a mast where we turned around and hit back down again. There was a height gain of 1,188 ft altogether. I loved loved loved this section. My mountain climbing stood to me here, I belted up it at a slow trot but a trot all the same, catching people, having a quick chat, belting on, passing more people. I caught quite a few people on this section and was delighted to be also have a few chats. It was great to see the leaders belting down the hill having made it to the top, they were clocking up savage speed. The girls on the way down were great, hi-fives from all of them - all three of them. When I reached the mast at the top & turned for home, I realised I was the fourth girl. If I could just hold on ......... a respectable 54:15.
Cycle 2: 15km flat: [B/] At this stage I was just hoping that I could keep my place in the pack. I've never cycled in a race before so I'm not sure what race pace is - I felt at times like I was cycling like I was out for a leisurely Sunday morning cycle instead of a race, though I was pushing it a bit, I think. One guy whizzed by me on this section so I aimed to at least try to keep him in sight for the rest of the section - it gave me something to focus on. I felt a bit more comfortable with less people around me though. A slow enough 37:59.
Run 2: 3.5km (hilly): I got off the bike in transition and headed off and my god did my legs feel heavy. I was looking down at them asking why they couldn't turn any faster, but they just wouldn't. At this stage, I just wanted to get the run over with and sit down, everything was starting to ache. I felt like I was crawling speed wise but when I look back at my splits - this run was stronger than a lot of those that finished ahead of me @ 19:09
Finishing time: 2:28:21 50/73 overall and 4th girl home on the long course Was super super chuffed with myself. It wasn't a race that attracted a big crowd but it was a great introduction to the dual event and I've learned a lot. My cycling really let me down - I'll be coming back next year a lot more wiser.
Lesson No. 1: Get my bike confidence back. Up to '07, I used to do a 4 or 5 hour cycle every Sunday morning and cycle 4 times a week with a group from home & I did 250 miles over two days, for charity. I hung up my bike when I moved to Galway but I'm getting back on the saddle. I've just organised a weekly group cycle, starting this Friday, no more excuses.
Lesson No. 2: Do not be intimidated by nice bikes and gear that other people have
Lesson No. 3: Get clips for my pedals - my runners kept slipping off the pedals.
Lesson No. 4: Diamond hill repeats are good training - I love running up hills
Sunday AM
Run: 4.67 miles @ 8:27/mi.
Hadn't planned on a run but I was awake super early so while everyone was still in bed, I snuck out for a run on the quiet roads in West Clare.
Sunday PM
This wasn't on the plan but my brother was going for a run on a new grass/sand 1km track that a farmer has developed on his land close to where we live so I figured it'd be a good chance to try out my new trail runners and the track. Happy to confirm that the trail runners are super comfy and had great grip on the mud and sandy gravely downhills.
At one point my adventurous brother said we should go off piste (on a section of track that has yet to be opened) so we jumped a gate and took to the fields - turned a corner and half way up a hill we spot a bull, looking inquisitively at us "Uh oh", I turned to looked at my brother and he's wearing RED!!!!!! Boom, down the hill and and back to where we came from as fast as we could, I kept thinking I could hear him pounding after us but we got away. No more going off piste for us.
3.26 miles @ 8:34/mi
Weekly Totals
Running: 3:16
Wattbike: 2:53
Circuits: 2:00
Duathlon: 2:28
Total: 10:370 -
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It's been a pretty dismal week. The sniffles set in on Monday so I took it easy with a 3ish mile jog/walk/crawl around Renville with c25k other half.
Woke up on Paddys Day coughing, spluttering and with a temperature - I knew I had a chest infection so there was no point in postponing the inevitable until the following day. WestDoc it was. Got fierce value for money quizzing the doc on why I'm getting sickness after sickness but she ruled out everything including anemia, diet, lack of sleep etc., she reckons I'm just having a bad year. I hope this is the last dose or I'll have to trade C25k in for a medical doctor.
So much for my long cycle on Paddys Day, worked off the temperature holed up in bed for the day - why do temperatures bring on such horrible nightmares?. Wednesday and Thursday were also days of rest.
Friday
40km cycle with a couple of friends, just a bit of spluttering. Bring on the weekend 0 -
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Saturday
Saturday was a planned Team ARSE training day so I'd no choice but to suck it up and take my infected lungs to Newmarket for our 10mile road race followed by a 6 hourish MTB ride.
Met the guys before the race and we decided that we'd do the run as a team and stick together but we didn't really have a game plan, just go out and run (mistake number 1). The claxon sounded and off we went with Bryan and John leading the pack and Frank and I dodging and weaving around the crowd (and a man and his dog, WTF?) to get out and on a roll.
We met the first mile marker and I checked my watch, 8:05, I was a bit worried that it might be too fast for me to sustain but I kept going, we got into a nice rythm and passed the second mile marker, 7:55, uh ho I thought but kept the head down & said nothing. We lost one of our team to a dodgy calf at this point. There there were three.
There were two guys behind us discussing their plans for later, rugby and pints. There were some mutterings that there would be a pint of cider at each mile marker after mile 5 that didn't transpire. One of these guys joined us for the rest of the run & the other team ARSE members were very quick to recruit him for the MTB cycle in case our injured ARSE was't able to cycle later He dutifully agreed but I'm sure he thought we were messing, sure why would you go MTB'ing after a 10 mile race? when there's RUGBY on and pints to be had.
Mile 5 had a long slow painful pull up it which knocked the wind put of my sails (8:39) and legs but what goes up must come down and mile 6 was 7:58.
and then the wheels came off my wagon. My chest was in bits - you could hear me drawing deep spluttery breaths from a mile away. Mile spits from here: 8:27, 8:37, 8:50, 8:06. I asked the lads to belt on without me and I'd meet them at the end but in true team ARSE style, they pulled it back, encouraged me as only team mates can and hauled my arse across the finish line in 1:22:55. Injured ARSE even came out on his bike to do the last mile with us
We were passed by about 8 or 10 people on the final mile - this really annoyed me, not because I was being passed but because it showed me that I didn't pace myself right and I know better than that at this stage, I was kicking myself up the arse. Massive lesson learned - grow a pair of ballz and tell the guys when you know the pace is too fast for you. My legs were in agony and I was coughing up a lung full of gunk sitting on the curb at the finish line.
It was muted that we leave the cycle for today because of the state of me but the weather was too good to throw away the day and it would be tricky to get this kind of training in again so off we went. Back to the cars for a change of clothes.
One of the team ARSE members had CP co-ordinates noted and the goal was to get to them all using the most efficient route possible. Off we went, on-road, off-road, through forest trails etc - real Beasty type terrain, so I was told.
Team ARSE guys must have been burned from hearing me going on about how pained my tushy was. Six and a bit hours on my brand spanking new MTB saddle was a baptism of fire, to say the least. I couldn't feel my legs for the pain in my backside so at least I wasn't complaining about sore legs Did I mention that I had a very very sore backside? (lesson learned - more MTBing). 70 and a bit kilometers later we were back where we started with all CPs collected. Not my best day out by far, there were ups and downs but the guys were great, they kept me going all day even though I was either mute or complaining about my tushy.
Sunday
Craughwell 10 mile road race (I'll keep this short, AKW has a great race report). I know, what the hell was I thinking. I was thinking, way back when, that it would be a good idea to register for this race and do it on tired legs to test my endurance.
After a good nights sleep and some good grub, my C25K other half and I hit for the start line (his first 10mile, another PB). I was very very willing to pace him but he was having none of it .
I had no idea what my game plan was at the start line - I figured I'd forget about my watch, go at a comfortable pace and see where it took me, this was recovery and not a race. Took a sneaky look at my watch at mile 4, 8:15/mi pace. Interesting I thought, if I can keep this up and push it a bit on the last mile, I might do a PB (marginally).
It hurt, it hurt buckets but Saturdays fail was playing heavy in the back of my mind so I kept going. There were two girls running together ahead of me that were doing my pace so I stuck to them, passed and paced them for a bit, and vice versa - we didn't speak but there was a nod each time we took our turn. Another girl joined us at the 5ish mile mark and she ran along side me. We chatted a bit and on this went, us pacing, them pacing, it worked very well. They really pelted on for the last mile, the girl running with me was encouraging me and urging me to keep up but I didn't have the push that they did so I told her to belt on. Mile 10 was 8:00 for a finish of 1:22:22 - not exactly record breaking but a PB (just about) and I was very sore but a happy camper. Met the three girls at the end and we all thanked each other - that's what these runs are about
Weekly Totals
Running: 3:21 (22.63 miles)
MTBing: 6:00ish (72ish km)
Cycling: 1:40
Total: 11ish hours0 -
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career move wrote: »+1
I can see why you were recruited to team ARSE ...... you're obviously mental
Ha ha it's the fear of the Beast 0 -
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