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To the waters and the wild

18911131416

Comments

  • Registered Users, Registered Users 2 Posts: 3,465 ✭✭✭joey100


    Well done, always nice to get a win and even more so when you have been building for that race. Try to keep the run going now!!


  • Closed Accounts Posts: 1,110 ✭✭✭Kurt.Godel


    Fri 10min yoga, 60min turbo

    Turbo:
    10 mins EZ
    4 * ( 10' hard, 2.20 easy )
    5 * (5 min build 180-220W, 3 min easy)

    Nothing but a leg-loosener.

    Sat 15min yoga, 25min bric

    Bric:
    10min 1:30pace Fastlane with suit
    15min run build to 5km pace last km

    I was meant to do two of these but didn't feel great today so erred on the side of caution. The transition went ok (shoes still taking too long to put on with wet feet) but the run felt tougher than it should for the pace. Put it down to pre-race jitters, and move on.

    Sun National Aquathlon Champs, 32nd place, 1st AG

    These Champs have been a target for a while. I've managed a 2nd AG place for the last two years; this year I would have been disappointed with anything except gold. I know these things can be pot luck depending on who turns up on the day, but gold i wanted and gold I got so I'm very happy. Drove up early with Junior who was doing the kids race (he had a blast doing it), regged and set up quickly. Everything was so well organised by Pulse, who even organised the weather. We listened in to the briefing, "runners must be worn", ah well the 2k I ran barefoot warming up were in vain :)

    I was relaxed, had a plan for the race, and was confident in my training to date. Got suited up and soon in the water. Temps were a lot higher than the last couple of times I was in- no ice-cream headache today! Line up, and we're off. Sighting and stroke were fine, round the first bouy, and start making a few places along the main avenue. I've not been swimming a huge amount recently and it showed- however my stroke was good, technique spot on, and I was in control throughout. Possibly dropped a minute on the swim but the training goal has been to pick up a couple of minutes on the run, so I'm happy with that trade-off. One thing to note for future- I dropped off toes quickly and passed, rather than take the tow. Not sure if this is a good or bad thing, in that I loved the swim itself and being back racing in the waves. That extra minute will come back soon enough.

    Out, strip, and fumble with the shoes. I lost 30s in trans, totally my fault as this is a controllable.

    Onto the run, and I seem to have a lot to chase down (short course swimmers in the mix?). The targets are useful, I'm into a stride pretty quick and passing people as I go. A km and a lad passes me, I try to hold him but he's soon gone. Make a mental note to compare how I feel at the end of the race to what might have been if I went "early" with him. By the turn I'm finding things tough- nothing wrong with that, so is everyone. The sand is tough to run in (same for everyone, or worse for fatties/tall striders? Swings and roundabouts). I get passed by a couple of lads on the return but I'm giving as much as I can. Happy to finish, and very happy with how controlled the race went.

    Looking at results I was 37th out of the swim and 32nd after the run, so quite a few run places picked up, and that was the plan. I won my AG so thats a major season goal ticked off (next guy was 55s behind so i didn't have a massive cushion, and if I hadn't been doing as much work on the run he would have beat me). Over the next couple of days I'll consider how to get back that minute in the swim, and also get the 5k run under 4min/km pace (I was 4:07/km today). But for now I'll quietly celebrate a goal being achieved, be pleased that the race plan was executed as it was meant to be, and the overall training plan is working.


  • Registered Users, Registered Users 2 Posts: 434 ✭✭boysinblack


    Congrats Kurt !


  • Registered Users, Registered Users 2 Posts: 5,441 ✭✭✭Slogger Jogger


    Well done. How did the young lad get on?


  • Registered Users, Registered Users 2 Posts: 8,207 ✭✭✭shotgunmcos


    Well done KG! Train, plan, execute. Pure Gold


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  • Closed Accounts Posts: 1,110 ✭✭✭Kurt.Godel


    How did the young lad get on?

    He really enjoyed his race. Didn't swim as fast as I've had expected, based on others times. He wore a sleeveless wetsuit and this might have been a bit slower. However it wasn't anything but a bit of fun for him and he had a good time so all good.

    Right, time to move on, a day's basking in the fuzzy warmth of AG glory is enough, I need to get that 5km run down around 19mins and a couple of mins off that swim time, time for more training... The run will take care of itself if I keep doing what I'm doing, but my swim has been neglected recently and I need more volume in the water. A mixture of Fastlane and OW now that the sea is back in business.

    Mon 10min yoga, 40min turbo; 60min Masters

    Turbo:
    10min EZ
    4*(10s MAX, 2:20 EZ)
    5*(2min build 160-220W, 1min super EZ)
    5 EZ

    Masters:
    400WU
    3 sets (
    4*75m on 1:15
    30s
    4*75m on 1:10
    30s
    4*75 on 1:05
    60s
    )

    Felt good for the first couple of sets but had bad calf cramps during the last set. Probably caused by running on the sand yesterday. Otherwise stroke was good and the body felt better for having been in the water.


  • Registered Users, Registered Users 2 Posts: 5,441 ✭✭✭Slogger Jogger


    To help with your 19 mins target, there is a new parkrun in Avondale House. Ran it the other day and while its not flat, its definitely great to have another parkrun nearby to help with training.


  • Closed Accounts Posts: 1,110 ✭✭✭Kurt.Godel


    Tue 15min yoga, 55min hill run; 30min Fastlane

    The run was a recce of leg 4 of the Wicklow Way Relay. We have a team of 8 who will be competing this Saturday- once again I have conspired to hitch my wagon to a faster train. Today was the mandatory prior running of the route, which is essential to know. It's waymarked, but also very easy to miss a turn and get lost, and every year teams who are fast on paper suffer setbacks as runners go astray. Its a great race, my favourite days racing in fact, and I made sure to check and double check each turn, bump, divot, so raceday itself will be locked and loaded.


  • Registered Users, Registered Users 2 Posts: 5,102 ✭✭✭griffin100


    I remember Leg 4 of the WW from 5 years ago. The old mans leg :) It's a great day out. Weather looks good too.

    Well done on the weekend btw, nice to see it coming together.


  • Closed Accounts Posts: 1,110 ✭✭✭Kurt.Godel


    Wed 10min yoga, 1:50 turbo

    10min EZ
    4*(10s MAX, 2:20 EZ)
    6*(10min build 180-240W, 5min EZ)

    The turbo itself I felt like giving up after 3 reps but stayed the distance.


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  • Registered Users, Registered Users 2 Posts: 3,359 ✭✭✭peter kern


    ok i had enough now lol
    i see this silly 10 max 2.20 easy for too long now its a total waste of time as easy is way too long i have bit my tongue long enough now lol .


  • Closed Accounts Posts: 1,110 ✭✭✭Kurt.Godel


    peter kern wrote: »
    ok i had enough now lol
    i see this silly 10 max 2.20 easy for too long now its a total waste of time as easy is way too long i have bit my tongue long enough now lol .

    A session is like a banquet.

    The warm up is the starter.

    You want more pepper in the soup.

    I don't know if the soup needs more pepper but I think its irrelevant to the main course.


  • Closed Accounts Posts: 1,110 ✭✭✭Kurt.Godel


    Thurs 1 hour run

    Two days after my hill recce and the expected DOMS had my legs very tight, no bounce or give in them at all. The first 30min easy went fine, but I was reduced to a walk a couple of times once I tried to up the pace. The walk was overprotective but better than than risk an injury.

    Fri 30 mins fast lane

    10mins ez
    10*(1:20 @1:20pace, 10s)
    5mins easy

    I’ve a lot of personal things to deal with at the moment, so training and races will be grabbed where possible over the next while. Today just this short swim was manageable.

    Sat WW relay leg 4 (9.6k 51mins)

    We organized a team for this, a race I love being part of. Unfortunately injuries and events conspired to have some late switching and recruiting, but we still managed a good showing and our team came 4th (missed 3rd by just 3 mins!).
    My own run was solid, I gave it what I had and the legs started to seize up over the last couple of km. My HR was in the max zone throughout, so that’s all I can do. A lovely refreshing dip in glendalough lake at the end of the run, and great fun following the rest of the action all the way back to shillelagh.


  • Closed Accounts Posts: 1,110 ✭✭✭Kurt.Godel


    Mon 65 easy turbo; 3,100m Masters

    very easy bike to get over the DOMS (body still stiff from the hills on Sat)

    We had a 3k TT scheduled, I started ok but the pool air was crap and started coughing around half way. Form and pace dipped a bit after that but otherwise a decent enough swim and happy to get under 50mins. This morning I am still tight and short of breath: I might limit my time in that pool to one day a week. Otherwise I can use the Fastlane and its OW season anyway.


  • Closed Accounts Posts: 1,110 ✭✭✭Kurt.Godel


    I've a lot going on at the moment which will impact training and racing, but may as well log the races.

    Sun Lough Cutra Standard

    This was very much a last minute call, I packed the car the night before, woke at 4am and on the road shortly after for the long drive to Gort. Regged once there and grabbed a quick 30mins shuteye back in the car. I never got to warm-up, but that quick sleep was more important.

    Swim 28:11 (25th/340)
    The water temperature was ideal, sighting was easy, conditions calm enough if not mirror-flat. I did some kicks to warm up as best I could once in the water, then on to the race. The start was nice and wide so plenty of space around, I headed off solidly enough and moved along with a decent group to about 500m. From here I noticed my group starting to drop the effort so I swam harder to catch a group just ahead. This was the right choice as the group provided good feet right the way for the rest of the race. Round the bouys without issue, and begin the return home. This was my favourite part of the race, I was in control and could jump onto new feet when others tired, right the way to the end

    T1 1:54
    No issues

    Bike 1:21:21 (91st/340)
    2016 bike 1:17:15
    2015 bike 1:17:57
    Right from the start I was passed with ease. I had a f*cking nightmare bike right the way around, don't know what the issue was. Compared to the last couple of times I've raced this, I was about 4mins slower, and conditions yesterday were pretty good. I don't have garmin numbers, but I know I was working throughout, so to see others just fly by me... the only culprits I can think of are either keeping the gears in the front small ring for higher cadence (don't think this was the issue as I compared to others cadence as they passed and they were spinning at least as fast if not faster), or more likely my cranks are too tight. The pedals have been coming loose on the turbo lately, I tightened the bolts with a torque wrench a few days ago and while they stayed put during the race, perhaps they are too tight.

    T2 1:20
    Lost a few seconds distracted by someone shouting at me in trans, thought they were saying I was going the wrong way but they were giving a live commentary. Ran back up (sorry to anyone if my muttered curses were broadcast) and racked and shoes on without issue.

    Run 40:31 (41/340)
    2016 43:14
    2015 45:32
    Since the watch had borked I ran this by feel, probably no bad thing. The ground was fairly soft and it was the usual cross country course. One lad took me straight out of trans but I followed his pace for the first km and took him back. From here it was a matter of picking off targets ahead, slowly reeling in whoever was ahead. I'd have liked to be going faster but as the overall time shows, I was a good bit quicker than previous years so I'm content with that. The second lap was relatively harder, but thats the same for everyone and I managed to take back a few who had passed me on the bike route. Into the last 2k and the guy who I taken after he took me in trans re-took me again, going a fair clip this time. I couldn't match his pace though, and was glad of the finish line (finishing 5secs behind someone with the exact same name, pretty unlikely that'll ever happen again!).

    I dashed off home straight away afterwards, couldn't hang around. I'm going to have to check out possible bike issues, as I'm a lot fitter than that bike time would suggest... in fact driving down I expected to more or less hold my swim position during the bike. You need to be a bike mechanic in this sport. Overall though it was decent performance and bodes well for upcoming races. Well organised as ever from the Lough Cutra crew, you could collect your bike straight after despite trans being "open" for other events, and TI could do with looking at this workable transition method for other races.


  • Registered Users, Registered Users 2 Posts: 4,723 ✭✭✭Dilbert75


    Well done. Shouted at you as you were going to T1 but you were in the zone. If I'd had any one leg as strong as you I'd have been happier.


  • Closed Accounts Posts: 1,110 ✭✭✭Kurt.Godel


    Mon Nothing

    Tue 10k run; 35min OW swim

    Very hot out there. I ran a hilly loop, picking it up towards the end. Legs were beat though, still have Sundays race in them.

    A good steady swim in choppy conditions at Courtown. Tried out a new wetsuit (HUUB archimedis II) which takes a long time to put on. I think I'll have to inch it up around the shoulders which felt a little restrictive last night. Otherwise all good and very enjoyable to be out there.

    Wed 1:30 turbo
    10 EZ
    4*(1:30EZ 30s hard)
    60s EZ
    3*(12min 220W-250W, 5min EZ)
    20*(20s 110+rpm, 20s EZ)

    I loosened the bolts on my crank during the warmup (so 5min as they were, and 5mins looser) and there was an immediate difference, 100W vs. 160W for the same effort. Very happy about this as it explains why so many were passing me at the weekends bike. That race was grabbed rather than planned, so I'm confident that mistake won't happen again.


  • Registered Users, Registered Users 2 Posts: 3,465 ✭✭✭joey100


    How do you find the HUUB suit compared to your Zerod?? Half looking at a new suit myself, they seem to get decent reviews but have heard they can be a bit fragile???

    I'm not sure I understand the issue with your cranks and pedals? Did you have the crank tightened too tight or the pedal onto the crank?


  • Closed Accounts Posts: 1,110 ✭✭✭Kurt.Godel


    joey100 wrote: »
    How do you find the HUUB suit compared to your Zerod?? Half looking at a new suit myself, they seem to get decent reviews but have heard they can be a bit fragile???

    I'm not sure I understand the issue with your cranks and pedals? Did you have the crank tightened too tight or the pedal onto the crank?

    The HUUB is as tight as my ZeroD was 3 years ago- at this stage the ZeroD has stretched, but is easier to put on and feels very comfortable. I bought the HUUB partly because they were half price and partly because my ZeroD split and is probably approaching the end of its lifespan.
    The HUUB seems more fragile all right, you wouldn't want sharp nails and it takes an age to put on. The breakaway zipper will take some getting used to but worked last night. Otherwise it felt decent enough in the water. My shoulders noticed some resistance but I think I need to inch material up higher.

    Joey... on the bike issues... you have to be a bloody bike mechanic in this game and I'm not good at that (or the terminology). There's an FSA bottom bracket that my FSA cranks go through. Recently the crank arm has come loose by the BB, so I tightened it good and tight lest it come loose during the race. I think this caused the BB to push against the crank causing resistance. Always some bloody mechanical issue with the bike!


  • Registered Users, Registered Users 2 Posts: 4,377 ✭✭✭pgibbo


    Buy a torque wrench. That'll sort the BB over tightening. Well worth the investment.


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  • Closed Accounts Posts: 1,110 ✭✭✭Kurt.Godel


    Thurs 6k forest run

    Just running in a forest for 6k.

    My Dad's been in a hospice the past while and sadly passed away last night. He first taught me to swim by throwing me in the deep end of a pool when I was about 2 years old- "sink or swim" has guided large parts of my thinking ever since. "Don't ever quit" was another maxim that he imparted, and one that served him well over the past 20 years he'd been battling with various cancers.

    Unfortunately time catches up with us all- to that end I'm grateful to have had him around for the extra time since I swam round a headland in Kerry and saw him sailing as written about 5 years ago. It seems like yesterday. Sail away, Dad.
    Kurt Godel wrote: »

    Valentia swim report
    Dory asked for a better report, she's always so sweet and has been a real mentor in helping me get to swim better, faster, and longer, so whatever she asks for that I can give, it's given. Scouting tips for next years Ireland swim visit, DD? ;)

    I was sulking about missing a great swim on a great day on Saturday, and rather than spend weeks moaning about it and taking TritheHook to the Court of Sporting Arbitration, instead I packed the kids, dog and cat, into the car; kissed goodbye to the missus; and took the travelling roadshow down to see my parents down in Valentia Island in Kerry. Five hours drive later, we arrived off the little ferry, and after loads of grandparenty hugs and kisses, Kurt Jr. and myself took a swim in the waters off their property. Warm, full of sea life underneath, not too choppy... I endevoured to do something I'd planned for years, travel from their house to the local village (Knightstown), and back. Years ago when I was unfit, I struggled to bike this distance (about 6k-ish on the coast road). Over the years, I built up to be able to jog it. A long swim would be a fitting of proving something to myself (haven't a clue what that is, can't define it, and it doesn't matter).

    So after an early rise, I was in the water by 7:30. No-one else around, everything was quiet and sleepy. Stick my goggles under the water, and what a difference! Thousands of strands of Mermaids Hair swaying and catching the sunlight; weird shellfish sticking their tendrils skyward, sucking them back quick when they sense my presence; whole shoals of sprats darting about and glistening... I started the rhythm of the swim, and although it took a little while to get into, my stroke pattern became a magical channel-switch of three stations- look down (stroke, stroke) at the sea kingdom; look right (breathe) at the sun rising above the Magillicuddy Reeks in the distance; down again (stroke, stroke) what's changed down there?; look left (breathe) to the Shore Road, houses old and new, all built for the same marine aspect. It's interesting to note that while (we, I guess) judge distance by distinct landmarks, no such contrast is evident under the waterline. While my journey to the harbour was noted as I passed Uncle Ernie's old cottage, the Revenue House, the Old Boatyard, the House with the Verandah, Uncle Ernie's new cottage, the Cable Houses, the Church, and finally the Harbour; underwater scenes could have been from any place along the route. No doubt a regular swimmer would note underwater markers and waypoints.

    There are a lot of bouys, boats, heads, to sight by, and this was a good opportunity to practice this racing element. With a marker taken, and swimming some distance concentrating on symmetrical stroke effort, I was hitting markers well. Once concentration drifted to the large crab on his hind legs addressing "En garde", drift from optimal line became evident, if unmattered. This was swim to replace what I can't do any more, run long and high across barren wilderness, moving under your own steam through lesser-visited places.

    A quick climb up onto the harbour at halfway, wave to the ferryman, and dive back in for the return. This was against the tide, so nominally harder, but I found the swimming to be stronger. It was as if I had more power in the return strokes, or at least was using any power more efficiently. There were more people out now, I observed (and was observed by) a gentleman strolling the coast road with his newspaper. Some kids were playing by the shore, and looked to see what the splashing was a few score meters out. Fisherman in boats gave my yellow cap a wide berth. Not so the lesser-spotted dogfish, who lived up to half his name and accompanied me for a few hundred meters, so close at all times that I could reach out to touch him. He's not edible, he know's it, so he isn't scared. There must be some comfort in being ugly and tasteless- undesireable underwater- in a world filled with predators.

    By now my arms were starting to feel the length, so I did what I always do swimming with tired arms- increase the stroke effort, move faster, maintain propulsion throughout the submerged part of the stroke. It worked, I was moving faster, stronger, and felt renewed power. A flock of seagulls joined me, swooping around for some distance. This was as I swam over a planted scallop field- perhaps they are used to wetsuited divers tossing them left over scallop meat? Around this field and the bend for home. For all the company- gulls, fish, ferrymen; that had kept the journey interesting, I spied the best of all. An orange sail boat was being taken in to shore. My dad. Over the past decade, he's had huge bouts of chemotherepy and radiation treatment, had two prosthetic hips put in (due to the chemo), has been in and out of hospitals all over the world; but has just bought himself a small yacht, and had been gleefully sailing it at breakneck speeds while I'd been swimming. There's magic stuff in those waters. :)


  • Moderators, Sports Moderators Posts: 8,766 Mod ✭✭✭✭mossym


    Sorry to hear that Kurt. My respects.


  • Registered Users, Registered Users 2 Posts: 5,102 ✭✭✭griffin100


    That post has stuck with me ever since you wrote it, it's one of my favourite ever posts in these parts. It's scary that it's 5 years old.

    Sorry for your loss Paul.


  • Closed Accounts Posts: 7,454 ✭✭✭hf4z6sqo7vjngi


    My condolences Paul.


  • Registered Users, Registered Users 2 Posts: 1,336 ✭✭✭EC1000


    Sorry for your loss. Lovely words written above and memories you will always keep.


  • Registered Users, Registered Users 2 Posts: 281 ✭✭TriFirst


    My heartfelt sympathies Kurt I'm sure he would have been proud of you and all you have achieved.


  • Registered Users, Registered Users 2 Posts: 375 ✭✭Pmaldini


    Sorry for your loss Kurt


  • Registered Users, Registered Users 2 Posts: 1,957 ✭✭✭interested


    Condolences to both you and your family.

    "Come Fairies, take me out of this dull world, for I would ride with you upon the wind and dance upon the mountains like a flame" WBY


  • Registered Users, Registered Users 2 Posts: 1,839 ✭✭✭zico10


    My condolences, Paul


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  • Registered Users, Registered Users 2 Posts: 4,723 ✭✭✭Dilbert75


    Sorry to hear about your Dad Paul.


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