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Shotgun 2020

shotgunmcos

"Finding Shotgun" has been retired, it ran its course. I found Shotgun, then got over excited and injured.

Watching the Limerick Marathon in May it struck me that I just need a simple yet challenging goal. Sub3 at Limerick. Its on my doorstep so no fuss. Simple enough eh?

During the injury (torn hamstring) recovery I bumped into a couple of people I admire

The first of them was John, my old PE and favourite Teacher. Still in super shape in his 60s and the same healthy positive attitude to life I remember he did an Ironman in the early 90s and taught me to sprint and throw a Javelin. He was my first mentor. Next, Liz, a friend and uber-nemesis. She hands me my ass in the pool or on the road. Just has the perfect balance of competitiveness, calm and life. My first go at a sub3 was foolishly running with her. I lost her at 15m, dropped out at 20m and she crossed the tape in 2:52. I feel energized chatting with the likes of John or Liz and they helped to clear the fog. Be where you are now, do what you can and enjoy it! Easy enough eh?

Shotgun 2020 is about Clarity. I set my best times in my 30s but are they really my best? 2011/12 was the best shape of my 30s. The goal is to try beat them all in my 40s.
Distance|Best Result|When/Where|Most Recent|When/Where
Marathon|3:00:20|2011 Connemara|4:19:30|2016 Challenge Galway
Half Marathon|1:23:40|2012 GLR| 1:34:14|2018 Corporate Event
10k|38:09|2012 Adare|49:10|2017 Dublin Night Run
5k|18:10|2010 Murroe|20:24|2018 Limerick Parkrun

A note on Swimming
I learned to swim in my 30s and loved it. I swore I'd keep it up forever. I always admired "real swimmers". I lost my way with swimming since completing a Sub3 swim marathon (10k) in 2013. I tentatively approached Limerick Masters, a competitive club! After a wait I've been invited to join. It means that in 2019 I should be able to scratch "do a swim gala" off my bucket list.

A note on Rowing
I learned to row in my 20s and loved that too. Its a team sport though and takes a lot of time that I don't have. However I have a rowing machine and it will be used for cross training. I have an outstanding goal of rowing a sub3 marathon too (42.2k) and I'd like to be in reasonable shape to row an actual boat should an opportunity present itself.

A new log, a new start. Lets go..

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shotgunmcos

Wednesday 9 January
Plan: Rest
Actual: Easy 7.27 miles @8:28

I took yesterday off to get onto the pain relief. Thankfully it works and I got some sleep last night. Even a nap this afternoon too. Significant because over the 2 weeks of health problems over the Christmas Period I hardly slept at all.

Legs and lungs felt ok and I trotted around the town reigning in the pace. It was wet but oh so calm. The high tide was like glass. Pretty uneventful run except for 2 tipsy girls running beside me for about 60m in town screaming. Interesting company until one of them doubled over and vomited onto the road.

shotgunmcos

Tuesday 8 January
Plan: Intervals 12x400m
Actual: Rest

Docs orders. He said I can walk or jog but I need pain relief, rest and sleep. Torn intercostal muscle (the muscle between 2 ribs). Coughing was agony. Agony brought on short of breath which brought on asthma which brings panic crawling up my face etc..

I've been running easy OK but the swim last night hurt. Bringing tomorrows planned rest day forward. Need pain relief and sleep.

Kurt.Godel wrote: »

Great to see you join the Masters, I'm sure you'll get a lot from it.

I'm going to suggest the fins as the culprit here shotgun... especially if you're not used to them

Fair point. The soles of my feet were a little cramp putting them on. No doubt the kicking accelerating things and shortness of breath/pain even more so.

Kurt.Godel

Great to see you join the Masters, I'm sure you'll get a lot from it.

shotgunmcos wrote: »

2. Toes, soles of feet and calves were constantly cramping which was essentially swimming with the brakes on. It's the running.

I'm going to suggest the fins as the culprit here shotgun... especially if you're not used to them

shotgunmcos

Monday 7 January
Session 2
Masters Swim 1,900m

So, joined my first ever swim club. That's half that bucket list task complete. Really busy, 6 lanes! Such a lovely welcoming bunch. First a mid lane lovely tribute to John Dempsey RIP, a much loved long time friend and coach at the club who passed away last week.

The secretary met me and explained the lie of the water. Avoid Shark lane. Lane 2 swims at 1:35 pace and lane 3 at 1:45 pace. Feic it, I'd attach myself to the tail of lane 2 and hold on.

After a 700m kicking with fins warm up the main set of work was 1.1km of 150m and 200m reps. Sure enough the pace was 1:34/1:35. I held on, just. To my shame I didn't complete the session but I have good reasons

1. A sharp pain in my upper right ribs has been getting progressively worse over the last few days and I could not get a full breath without pain. Seeing the doc again in the morning
2. Toes, soles of feet and calves were constantly cramping which was essentially swimming with the brakes on. It's the running.

The body is not good so I'll move the planned 400m interval session to Thursday do an easy run tomorrow (If doc allows).

Frustrating swim but really happy to join the club.

shotgunmcos

Monday 7 January
Plan: Easy 6 miles
Actual: Easy 6.27 miles @8:31

Week 2 begins. This week will feature a "session of substance", tomorrow. An interval session. Game face on and all that. Then a day off and easy running for the rest of the week. It should be an interesting session but I wont begin to get a sense of where I am until week 3 that brings on the workload.

Todays run was a lovely very easy out and back the countryside. I love this route and happy I found it. Its an honest hilly out and back. The scene sounds, smells and colours change regularly and It feels like luxury to be able to get away from city/work life so easily. After the first mile I turn off to head up a long country hill. There was a gentle breeze on my back nudging me forward and it felt quite peaceful. The odd car slows down and almost always salutes. The distant hills across fields were covered under cloud and there was a taste of rain in the air. I kept the effort low and sorted a few thoughts out. The route back was into that constant breeze and thus noisier. I did get the smell of fresh cut grass, in January! A farmer cutting the local football field. Nice run and 6th day on the trot

shotgunmcos

Thank you Singer. Been a while ya so I'll take my time

Sunday 6 January
Plan: Easy 8 miles
Actual: Steady 8.38 miles @7:42

Late Sunday night is my least favourite time of the week to run, particularly mild misty Sunday nights. There is little life to the town and taxis speeding around the place. However I was determined to finish week 1 of the program. I tried easy but my heart rate was still raised after another nebuliser today. The legs felt good and I just went with them holding a steady pace. I included a figure eight of the 3 Limerick bridges which was a but greasy in the mist.

So week 1 down and 17 to go
The plan was 26 miles but I completed 33.6. Just one easy run pre program included.

Singer

Generally speaking, you want to be doing the 12x400m at 3-5k pace (i.e. a V02max workout), but not wreck yourself in the process and ideally run your fastest at the end. The amount of recovery matters too - if this is your first session in a long time, then be generous.

shotgunmcos

Saturday 5 January
Plan: Easy 6 miles
Actual: Easy 6.3 miles @7:44

Danger of some consistency creeping into this log! Out the door at 6am to a crisp cold clear morning. The difference a feed and some sleep makes. I felt I was holding back on the roads to myself around sleepy suburbia. The body does feel it needs a good stretch but good nonetheless. Was thinking about the interval session next week. What is the best approach to 12x400m if A) 8 is the most you have done before

June was the last speed session C) Hamstring tear in between? Just do them at hr zone pace? MP pace? Slowly accelerate to 5k pace? I have a tendency to start reps too hard anyway. I'm not going to anywhere near the pace range in the plan but do want to complete the set.

In other news Limerick Masters got back to me and I join my first ever Swim Club Monday night ðŸ˜Š

shotgunmcos

Friday 4 January
Plan: Easy 6 miles
Actual: Easy 6.17 miles @8:05

Chilly out there. I got out for the country route for the last hour of daylight. I felt ok starting but perhaps it was the cold that shorted my lungs a bit on a long hill that takes up half of mile 2. By mile 3 and turning around I felt hungry. I ate healthy today but not enough. My heart rate went up as my belly rumbled through the next 3 laborious miles. Not a great run at all. The hills, breeze, posture all felt like more effort. To make matters worse I came back to the office hungry and one of the girls had dumped a pile of Friday goodies on a table. I ate a bag of salt n vinegar taytos, a full box of chocolate fingers and 6 dark mini kitkats

Earlier this morning... (and partial reason for the hunger)
Swim 1,000m.
Just 25 minutes in the pool. I got there very late but intended a short swim anyway to see how the lungs felt. I was just in time for some max effort 100s :rolleyes: Basically 6x100m max with a minute rest and some easy 50s either side of the set.

Reps
100m|1:28
100m|1:25
4x50m|easy
100m|1:21
100m|1:28
100m|1:32
100m|1:27
4x50m|easy

I joined the back of the group for the first 2, left them go 10 seconds and chased them down. Then got found out. So lead off for the 3rd one. I had SharkBoy (sub 20min 1,500m type) leading out the fast lane with paddles on his arms and a pull buoy between his legs. I went for it, max effort, held him to the turn then lost a few meters. Clocked 1:21 which surprised me. I was breathing really heavily though and died over the next 2 reps. I dropped back behind to lads for the last one as I was spent but caught them just after the turn and gave it max effort for the last 40m to pass them both. Very short swim but complete red line!

shotgunmcos

Thursday 3 January
Plan: Easy 6 miles
Actual: Easy 6.64 miles @8:15

Slowly feeling physically better. I headed to town, through the Peoples Park, across the bridge and out along the riverbank. Still mild but enough of a chill for me to wear a gillet. I think I'll get some more actually to protect the chest. They are cool enough and leave the arms free. The easy miles ticked by slowly. I did a couple of extra minutes to the turnaround but didn't want to register 7 miles. The plan called for 6 and for the first time in a long time I'm just going to do what the plan says. Its the generic Hansons method, advanced plan. I'll adapt bits to suit me but I'm going to try and follow my first ever marathon plan (despite having 10 marathons done).

Next week for example the SOS, sessions of substance, begin with a 12x400 speed session. I will approach that with extreme caution. I've never done 12x400 and the last set of them cost me 13 weeks with my hamstring.

Anyway the run became a bit more laborious for the last 2 miles back up town that has all of the hills. Good to get it done in daylight.

Neady83

shotgunmcos wrote: »

The Journal? Sure. It's by Lauren Fleshman. Lovely leathery cover to protect it from sweaty hands after a run. Very high quality journal and I'm a geek for this stuff

https://www.amazon.co.uk/Believe-Training-Journal-Fleshman-2014-12-10/dp/B017S2B20Y/ref=mp_s_a_1_9/257-3055792-0221344?ie=UTF8&qid=1546068242&sr=8-9&pi=AC_SX236_SY340_FMwebp_QL65&keywords=believe+training+journal

Sorry, don't mean to derail your thread but I bought a few of these as Christmas presents. You can get them on sale at Book Depository at the moment

Happy New Year

shotgunmcos

Wednesday 2 January
Recovery 6.11 miles @8:54

I needed this, if only to distract my mind with the sound of birds confused that its spring or the smell of water, rain, river, doesn't matter. Life is very heavy right now but health is priority. For the body and mind. My lungs crackled in the first mile but happily settled with the relaxation of rhythmic running. I opted for the country church route for the cleanest air. If running could only fix things I'd still be out there. I've officially started the program and I entered the Limerick marathon this morning.

The only thing I managed in the last 8 days was a spot of bored Yoga in the hospital on New Years Eve.

shotgunmcos

healy1835 wrote: »

You have a link for that pal?

The Journal? Sure. It's by Lauren Fleshman. Lovely leathery cover to protect it from sweaty hands after a run. Very high quality journal and I'm a geek for this stuff

https://www.amazon.co.uk/Believe-Training-Journal-Fleshman-2014-12-10/dp/B017S2B20Y/ref=mp_s_a_1_9/257-3055792-0221344?ie=UTF8&qid=1546068242&sr=8-9&pi=AC_SX236_SY340_FMwebp_QL65&keywords=believe+training+journal

healy1835

shotgunmcos wrote: »

Friday 28 December
I really want to run but can't yet. I have a serious acute health issue to get under control.

Instead Ill post a couple of pics of my first proper training notebook that isn't a note pad. Got the idea from the Christmas gifts thread and Santa delivered

You have a link for that pal?

shotgunmcos

Friday 28 December
I really want to run but can't yet. I have a serious acute health issue to get under control.

Instead Ill post a couple of pics of my first proper training notebook that isn't a note pad. Got the idea from the Christmas gifts thread and Santa delivered

shotgunmcos

Christmas Eve 2018
Easy 5.05 miles @8:03
Just getting a short one done before the madness. So mild it felt like early spring...
6 days to the start of a marathon plan

Happy Christmas bordsies!

shotgunmcos

Saturday 22 December
Easy 7.21 miles @8:00
Concious that 8 of the last 10 posts have been swimming related. So a run

Dirty cold wet night out there. I ran easy across town for a loop of the north circular road. Half way around the loop I stopped with a sudden loss of motivation. This last mile was taking forever. As soon as I stopped too I felt the cold and my cold wet top stuck to my raw chest. I glanced at the watch at it showed 3.5 miles. Oh! I though I was still in the 3rd mile so now a mile ahead of myself I snapped back into the zone. Funny, I have almost no memory of that 3rd mile. Properly zoned out. Mindless running. Part of the last mile was running up O'Connell street under the lights. Usually pleasant but it was so wet and busy with traffic and Saturday nighters. The bones of an hour done, sort of reluctantly.

shotgunmcos

Friday 21 December
Swim 2,000m
Quiet logs today, everyone out shopping or working?!

dist|time|avg pace/100m
8x50m|38,39,38,36,37,37,38,37|1:16
200m|3:14|1:37
100m|1:38|
100m|1:35|
2x50m|46,45|1:32
200m|3:11|1:36
100m|1:33|
100m|1:34|
2x50m|46,45|1:32
200m|3:15|1:38
100m|1:35|
100m|1:34|
2x50m|45,46|1:32

It kicked off with 8x50m max effort off 1:45 so over a minute rest. I left 5 secs and gave a full effort but caught the guy in front after 30m. They could have been 1-2 secs quicker but very pleased to get them all under 40 secs.

The main work was then 3 sets of 200m/2x10m/2x50m at threshold pace. I shared the lane lead for this and felt great. Usually after a max 50s prelude the main work is about surviving but I was pumped and almost holding back at times. Felt on top of the water at times. Really good swim.

shotgunmcos

Wednesday 20 December
Swim 2,400m
Plan was a mix of endurance and speed. Easy 800m with 60 sec rest, 2x400m steady with 30 sec rest and 8x100m fast with 10 sec rest. Fast 100s with 10 sec rest is more like strength endurance. Its not top end speed or the 100s would be off 3 minutes or something. The 800m was about form and practicing tumble turns. Improving but still awful. Ideally I wanted to break 7 minutes for the 400s and 1:40 for the 100s.

dist|time|pace/100m
800m|14:34|1:49
400m|6:50|1:43
400m|6:51|1:43
100m|1:32|
100m|1:38|
100m|1:38|
100m|1:37|
100m|1:38|
100m|1:35|
100m|1:35|
100m|1:38|

The 800 was comfortable but I'd occasionally lose my breath at the turn.
The 400s were steady but tougher than expected to hold the pace for the second one. Also a tingle of cramp in the sole of my right foot.
The 100s were hard work. The first one too fast and tired myself out. The 10 sec rest was barely a breath. I relaxed the effort a tad but tried to keep a higher turnover. I was fighting off the cramp in my foot each time I turned and pushed off the wall. It felt like putting the brake on with my right foot. I had a bit of traffic to overtake on reps 6 and 7 so a couple of sprints mid rep made those faster. It also toasted me. On the last rep the foot finally cramped painfully leaving me hanging onto the lane rope after the turn. By the time the lifeguard ran over I had shaken it off and finished the length. Good session hitting my targets and keeping decent form.

shotgunmcos

Tuesday 18 December
Steady 7.54 miles @7:37
I made decent time up the motorway but my head was wrecked. Out into the wind to clear it. It was actually a lovely run along the Clontarf seafront out to Bull Island. Occasionally hopping up onto the wall like the child version of myself to avoid flooded parts. I stood at the furthest point, the Mary statue and gate post to the shipping lanes watching the rough waves roll back toward Dollymount strand. I had nothing but seagull triangle formations and dog walkers for company on the way out but after a few minutes of meditation my mind cleared and I noticed much more. Running happily back with a tailwind I spotted some hardy skins swimmers with pink hats at the wall, a stolen car half buried in the beach after an unsuccessful half doughnut, smiling friendly runners and the miles just ticked by unnoticed. Before I knew it I had run the bones of an hour at an average 147 heart rate clocking mid 7 minute miles. In the zone! A treat of a run...

shotgunmcos

Monday 17 December
Swim 2,400m Tri Group
I was down early enough for a warm up for once. Fins on and 600m of catch up and back stroke. I liked the look of the main set, 2 sets of 6x150m steady. I lead out the middle lane and lost my group so I swam the whole set alone. We were supposed to be off 2:50 but my early morning math isn't great so I just took 15 sec recoveries. Given the times I was going a couple of seconds early. There were a few missing form the middle lane though so I'm not really leading out yet. Plus my times are not good enough to join the tail of the fast lane.

dist|time|pace
150m|2:28|1:39
150m|2:30|1:41
150m|2:35|1:43
150m|2:28|1:39
150m|2:31|1:41
150m|2:32|1:41
150m|2:28|1:39
150m|2:32|1:42
150m|2:34|1:43
150m|2:30|1:41
150m|2:28|1:39
150m|2:29|1:39

Pretty happy with the consistency. Not as tight as I could if I was fit but to get 5 of the reps under 1:40 pace, particularly the last 2 , was pleasing. As I tired I tried to swim "better" instead of "harder". Focusing on things like high elbow, reach before the catch naturally rotating my hips, triceps at the finish etc.. A lad in my lane commented that he was watching my stroke and it seemed slow, despite moving well. Blown away that someone was actually studying my stroke

Promise this wont become a swimming log and I'll post a run again ASAP!

shotgunmcos

Friday 14 December
Swim 2,000m
A short session before yet another Christmas Party. The last one perhaps. Body isn't able. What the body needs to able for is 1,500m best effort in my first ever Gala on the first weekend of March.

My first mark at this was 26:33 a few weeks ago. I made a slightly better attempt at tumble turns this time. I'm not getting the push and glide off the wall but I'm no longer swimming up from the pool floor desperate for a breath.

Interval|time|pace
400m|6:59|1:45
400m|6:59|1:45
400m|6:44|1:42
300m|5:17|1:46
Overall 1,500m|26:00|1:44

A PB

I kept the first 800 very steady doing my best to keep up the momentum on the tumbles. Then pushed on a little, only to fade at the end. I was wrecked for a finish and calves have been cramping since but its an honest mark to work from. The pacing was not awful but I would rather have something in the tank for the last 200.

shotgunmcos

Wednesday 12 December
Easy 3.48 miles @8:24
I've done a few other bits this week but this is the only one worth reporting. A half hour run in the wind and rain with Sean, back from NYC, still overdressed in gear, head torch and a huge bright new watch that looks like it can summon spacecraft from clandestine orbit

It flew by in a heartbeat, chatting and often shouting into the headwind. Just a joy to be running with one of my besties again and already plotting some adventures. They will be low key and just craic though. The direction of this log remains!

Kurt.Godel wrote: »

Thats the spirit!

Looking forward to catching up with you down there, its a great couple of days and one of the friendliest race meets around!

Kinda sunk in now. 3+ months to get fit, and learn how to dive off a board and tumble turn.. I need to put some work in to simply not embarrass myself or my new club

Kurt.Godel

shotgunmcos wrote: »

50, 100, 200, 400, 800, 1,500 all entered. Sure why not!

Thats the spirit!

Looking forward to catching up with you down there, its a great couple of days and one of the friendliest race meets around!

shotgunmcos

Kurt.Godel wrote: »

http://limerickmasters.com/?page_id=1881

Get yourself signed up! The 1,500 and 800 tend to fill up quickly.

50, 100, 200, 400, 800, 1,500 all entered. Sure why not!

Kurt.Godel

http://limerickmasters.com/?page_id=1881

Get yourself signed up! The 1,500 and 800 tend to fill up quickly.

shotgunmcos

Monday 10 Dec
Swim 2,200m
I missed the swimming last week. The usual lane lead wasn't down so everyone kind of looked at me after the warm up to lead out. The session was 4x200m, 4x150m and 4x100m all steady.
200s were 3:19, 3:21, 3:18, 3:17
150s were 2:29, 2:30, 2:31, 2:30
100s were 1:38, 1:42, 1:41, 1:41

Pretty solid session keeping up 1:39-1:41 pace through out. The 200s had 30 secs rest, 150s were 15 secs and 100s were at 10sec rest. I found on the 200s I started to pull away from the group on the final 50 so I just settled a little for the shorter reps. I had a small niggle on the front of my right hip that felt perfectly finer after this swim. Good start to the week.

shotgunmcos

Sunday 9 Dec
Medium Long Run 11.11 miles @7:11
My first run outside this week. Its been a week with 5 parties and more alcohol than I have consumed all year. Today I felt human and again and since it was going to be the run that would take me over the 1,000 mile mark for the year I decided to make it a tester. 1:19:45 is my longest run in months and it was steady for 8 miles and tempo for the last 3.

I just ran as I felt at a solid but aerobic pace, incorporating miles 13-20 of the GLR route. It was chilly, windy, wet and sunny out, a real mix. The first 8 miles steady were probably around marathon pace except for hills and headwind. The last 3 miles were 7:03, 7:02 and 6:57. The last one was into the wind too so the heart rate hit the red zone for just a moment. Overall I spent some 50 minutes at tempo.

It was a rubbish week but a good way to end it. I certainly won't be doing long runs at this intensity but more like easy with "stuff" thrown in. Ran through 10k in 44 minutes too which is my fastest in years.

On the 1,000 miles. Its the first time in 5 years completing it! I have run 200-300 miles each year for the last 4 years.

shotgunmcos

Wednesday 5 Dec
Steady Run 6.0 miles @7:31 (inc 2x 3min intervals)
Treadmill again. Boring and to make it worse since my shoes and feet cant breathe I developed a blister. Intended to see out 45 minutes which I did. Pushed out 2x 3 minutes at 6:30 pace in the last 10 minutes. It felt like work but my chest is at me at the moment so the effort pinched a little. The lungs may have been taxed but the legs were full of running.

shotgunmcos

Tuesday 4 Dec
Row Steady State 20 mins, Run Steady 5.12 miles @7:49
Christmas parties are starting early this year. The weekend and up to Tuesday were party, hangover, party, hangover. This was a hotel gym session en route to another one. I was hanging.

The row was at 1:58 pace, 5,089m covered and about all I could manage. The run was the treadmill, which I hate but much better than running around rush hour Dublin city center traffic. Steady pace and effort but sweated buckets. I'm repeating last week to hit the weekly targets. I want to hit them clean for 3 weeks in the lead up to the start of the marathon programme.

Yet to indulge in a mince pie which is good, but alcohol not good. Not able!