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Shotgun 2020
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Feet and toes heal slowly Tbl... mind yourself!
Saturday 25 July
AM: Row Easy 8,000m in 33:03 (188w), HRR 62%
AM: Row Tabata intervals (406w), 4mins pain
PM: Row Easy 8,000m in 33:19 (180w), HRR 61%
Just ticking over today. Sandwiched between a couple of easy 8k rows was a snappy tabata set. 8x20sec on/10sec off. Full tilt. Managed to average over 400w and nearly puked.
Sunday 27 July
AM: Row Half Marathon 21,097m in 1:23:18 PR (211w), HRR 77%
PM: Run Easy 3.78m @8:30, HRR 60%
The 2 key objectives for the week hit on the same day
1. The half marathon row. I set out to chase my PR of 85:45. Settled quickly into a 200w pace. After the first 4k I was 10 secs up and closer to my all time PR of 84:22. I just kept going. Low rate, good power, fueled with a big bowl of porridge and a peanut butter and banana bagel. Through 10k in 39:35 and I was working. I remembered how I felt for 16k at this pace during the week and knew I had to plug in for some hurt.
I just kept pushing, digging deep with 5k to go. Through the second 10k in 39:28 and I was negative splitting a big PR if I could hang on for the last km. I finished strong at at 89% HRR, right on the lactate threshold limit and in a new all time PR of 83:18!! :eek::D I'd have punched the air if I could lift my arms. Chuffed with that. Its faster than I've ever gone for a HM running or rowing.
2. A run! After the tester on Friday I was hoping the foot would rest and feel good enough to run Sunday. It did and I ran easy for 30 mins It was by no means fresh and ready for everyday pounding or intensity but it felt ok easy running. It felt great to turn for a country mile loop rather than turn home. Also, running up a hill on Rosbrien Road for the first time in over a month and my quads felt noticeable stronger, despite the half marathon row this morning! It was humid and I even ran up a sweat. Arrived home happy but not over excited. The foot feels fine since but the heat was there running. Progress!
Overall a solid week of aerobic work, some intensity, conditioning and a big rowing PR. Happy with that. Nice to have the heart rate back again too.
Totals for the week: 12hr48
Running: 6.55m in 0hr56
Rowing: 126,994m (79 miles) in 8hr51
Calisthenics: 0hr38
Strength: 0hr49
Yoga: 1hr34
Objectives for this week
The rowing may get a break for a couple of days as I am taking the kids down to the coast. I'll bring my mat and the dumbells/kettlebells to keep up the conditioning. From a Run POV I''ll aim for a short easy run every other day, as long as the foot rests and recovers in between. If it doesn't or feels worse running, I'll back off immediately.
Shotgun0 -
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Tuesday 28 July
AM: Row 3x5min LT intervals (19min 5k pace)
PM: Run 20min Beach barefoot
Next target on the rower is to target a 19 minute 5k. The morning session, before I headed to the beach with the kids for a couple of day, was 3x 5min reps to see how the pace felt. I got through the reps fine but over cooked a little. 19min 5k is 1:54/500m or 240 watts. I average 1:51.9 (249w) and didn't feel I could sustain that for 19mins :rolleyes:
Later, fun at the beach on a lovely sunny day. While my brother occupied the kids I went for a short run up and down the beach on hard wet sand. Seemed like a good idea at the time. Being careful to avoid shells and stones it was my first time on the midfoot since June. Nice and easy but after 10min I started to fatigue and dropped lower to me heels. By 15min both balls of my feet were burning. By 20min I had enough. Barefoot gave me a good sense for where I am with the recovery and bottom line is not there yet.
Wednesday 29 July
AM: Yoga 40mins
Early morning yoga accompanied by 4 kids in a mobile home. The laughter
Thursday 30 July
PM: Row Easy 8,000m with 2x 250m sprints @400w
Late by the time we got back, bathed the kids. They crashed in seconds and I jumped on the rower for an easy 8k. I put in a 250m sprint at halfway and again for a finish. Overall I felt heavy and sluggish from 2 days of eating crap.
Friday 31 July
AM: Row 3x5min LT intervals (19min 5k pace)
PM: Run 3.69m @8:55, HRR 52%
PM: Row 8,000m Easy in 33:06 (183w) HRR 61%
First up, another go at the 19min 5k pace reps as I wasn't happy with the last workout. Controlled these at 1:53.1/500m and 242 watts and they but felt good. I had 2 minute active recovery between sets. After the reps I had 10 mins steady and decided to do a 4th rep. Or at least hold the 240w for as long as I could without crossing into the red zone. I managed a full rep, ending at 89% HRR. Much better workout and I'll have a go at 19min for 5k next week
Later a run, up and down a hill. Again felt good for 15mins and then less comfortable
I capped it at 30mins as I saw no benefit in putting in miles for the sake of miles. It sucks looking back on the consistency I had built pre injury but I just have to be patient. A diet of regular 20-30 min easy runs is better than nothing! It feels better more often at rest, and I'm walking more. Its just frustratingly slow...
July Summary: Total 49hr50
Running: 26.37 miles in 3hr56
Rowing: 500km (310 miles) in 35hr36
Strength: 2hr28
Conditioning: 2hr36
Yoga: 5hr24
Overall a frustrating month in one sense that I couldn't run but I have enjoyed the rowing. I also have a rhythm of supplementary stuff that has started to tone the body and increase flexibility.
Focus for August
Rowing: Sub 19min 5k and sub3 Marathon!
Running: Recover! A 60min run would be wonderful!
Weight: Currently 79.7kg, aim for 78.9kg.
S&C: Maintain what I am doing and start rolling out muscle fatigue
Shotgun0 -
Aside from a short stint across Killary during Gaelforce West in a previous lifetime, I've never rowed (most would probably say that's still the case despite my efforts that day), but a sub 3 hr marathon on a rowing machine
I'd struggle to get my head around that! 0 -
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Thanks Guys! Yeah the full marathon will be something different alright. More on that in a couple of weeks..
Saturday 1 August
AM: Row 20min Rate Ladder (221w) 5,144m
AM: Strength: EMOM 30
PM: Row Easy 60min 13,434m (145w) HRR 53%
The early row was a warm up for the S&C. A 20min rate ladder, starting at 16 strokes per minute and steady power, increasing by 1 stroke to 17, 18, 19 etc to 25spm. Then back down the ladder. Tough warm up.
EMOM 30. Every minute on the minute for 30 minutes
10 squats, 5 push ups, 3 pull ups.
For a total of
300 squats
150 push ups
90 pull ups :eek:
This hurt! Go for it every minute. 30-40 seconds of intensity and 20sec recovery. First 15 minutes ok, then it started to pinch. By 20mins I was heaving and the 3 pull ups were starting to get really tough. Last 5 minutes I was barely getting 10 sec rest and I was in bits. Later I did an hour super easy hour on the rower again. A 1500kcal training day
Sunday 2 August
AM: Row Long 21,097m in 1:27:34 (181w) HRR 69%
Woke up sore, unsurprisingly. Hamstrings, glutes, lats, traps, biceps... Plugged in for another half marathon row with effort dialed back from last week. It was still tough and my body was reluctant. A stubborn effort under the sunshine. 2L sweat loss in 90mins
Overall a step back in volume this week as I was away with the kids. I had intended a short run today but we were out for dinner and walked for 2 hours afterwards. The foot was grand but that was enough. Onto the scale today and finally a drop to low 79s. 79.1kg But then I made chocolate chip granola bars "for the kids" and Caz made banana bread too today :rolleyes: In other news my cousin completed the Wicklow Round in 21 hours yesterday evening. Some feat and puts him in a special category. Some day...
Next week the key session is a go at a 19min 5k and I'll try and get 3 easy runs in. I'll also build the S&C and start rolling out the fatigue. Jealous of anyone out running in that lovely setting sun...
Week Summary: Total 8hr51
Rowing: 97,495m (60.5 miles) in 6hr48
Running: 5.94m in 0hr53
Strength: 0hr30
Yoga: 0hr40
Weight: 79.1kg
Shotgun0 -
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Monday 3 August
AM: Row Easy 8,000m
PM: Row Easy 8,000m
Just a couple of recovery sessions on the erg to keep the body moving. Quite stiff from the long row on Sunday but my oh my the DOMs from the EMOM :eek::cool:
Tuesday 4 August TT Day
AM: Row 5k TT targeting 19mins
AM: Row Easy 8,000m in 35:53 (145w) HRR 60%
PM: Run Easy/Steady 4.66m @7:58, HRR 67%
PM: Row Easy 8,000m in 33:05 (184w) HRR 67%
PM: S&C 20mins
Session 1
I hadn't done a rowing TT in years and my last TT was the Boards 1 mile back in May. Set the rower up outside in the sunshine and a string blustery wind coming across the decking. I asked Caz to take a video of me mid way through the half marathon on Sunday to check my technique. Found a big flaw at the start of the drive phase. Spent 20min working on the fix and warming up for the TT.
The pacer was 1:54/500m or 3:48/km. It took a km to find a good rhythm but settled up to 3km just ahead of target pace. I was warming right up and the legs were starting to burn. On the 4th km I pushed just a second per split lower trying not to burn myself for the finish. By 4km I knew I'd get sub 19 so I pushed on again right into the red line. The cave closed in with 300m to go and I emptied the tank. Pretty happy with 18:41 for a result I'll definitely have another go at it next month. Tok a small break and did a very easy 8,000m cool down
Splits
Km 1: 3:46.6
Km 2: 3:46.6
Km 3: 3:46.3
Km 4: 3:44.6
Km 5: 3:36.8
Session 2
4.66 miles @7:58, 37mins
Shoes on and out for a run Clouds closing in now but still warm and very humid. It was a steady effort running into the wind for the first mile. The foot was tolerable but I'm heel striking which is not my norm. I just wanted to do a half hour but ended up a bit over. It was tolerable to run but I need to see how it recovers tomorrow. What I'm finding is that it is feeling better quicker walking around after a run. Slow progress but 4 whole miles done and no further damage, I think 
Onto the rower again for another 8,000m easy focusing on my technical flaw. I won't stop until it becomes a good habit. Basic ally I was lifting my heel at the catch (the wound up start of the stroke) which tilted my body back and had me driving off my midfoot. The heels should be down on the footplate to drive off the whole foot. At least the fix is simple, it will just take many hours to reverse the bad habit.
I was pretty fatigued from the day so far but pulled out the mat for a quick S&C session.
20 reverse lunges
20 squats
20 forward lunges
20 squats
20 calf raises each leg
20 bridges
20 push ups
2x (30 sec hollow rock hold, 5x V Ups, 20x hollow rock holds)... abs on fire!
Shotgun0 -
Overall the running picture is a little gloomy but I'm upbeat and as fit as I was 3 weeks before the sub3 last year Finally got a doc appointment to look at the foot tomorrow.
Wednesday 5 August
AM: Yoga 34mins
AM: Row 30r20 (30mins rating 20spm)
PM: Row 10k at mixed rates
The 30r20 is a classic rowing session. Controlled power. Keeping a low rate of 20 strokes per minute you give it your best effort for 30mins. My ideal goal for this is hitting 8,000m or 247 watts. Alas I was not even in the ballpark with 7,339m, a miserable 189w. I just felt wrecked. The TT the previous day sucked the juice out of my legs. I'll have another go this week. The row later was better energy, low rates and hit 39:46 for 10k.
Thursday 6 August
AM: Run abandoned after 10mins :mad:
PM: Row 20k Easy
For 10 minutes I felt great. The foot felt good and I was thinking about doing an 8 mile route with some sunny country miles. It almost felt fresh. I was excited. I still ran easy with a flatter foot strike. Entered suburbia and turned right to go up a hill and sudden pain in the ball of the foot. Heat in the middle toes followed suit and I was sat on a bench in pain. From high to low in an instant. It was a long dejected limp home.
As I limped over the flyover a little Jack Russel pup trotted up alongside me. I took no real notice until he was still there approaching my house. No collar but his hind legs were covered in dry mud. I trotted in home with me, curious but happy out. It was a welcome distraction from the foot. I had the house to myself so gave him some turkey, water and brushed the mud off him, which he seemed to enjoy. He then had a sleep beside me on the couch while I put the foot up on ice. I checked with our community app and the local vet clinics and made a connection. He belonged to an recently widowed ould lad and his name was Jack. I delivered him back to the owner at the vet. Low back to high
In better form and painkillers doing their thing, I completed 20k on the rower in the sunshine. Rang the doc but no appointment, check again next day for cancellations :rolleyes:
Friday 6 August
AM: Row 8k Recovery
PM: Row HIIT session after 5k steady warm up
PM: Row 8k Easy
PM: Strength: AMRAP 15
The HIIT session on the rower was short but hard.
Reps with equal rest: 60s, 45s, 30s, 20s, 20s, 30s, 45s, 60s all out at different rates. I averaged 307w and maxed at 405w.
Straight after this it was a 15 min HIIT session on the bar and mat.
AMRAP (As many rounds as possible) of:
15 deadlifts, 10 push ups, 5 pull ups in 15 minutes. No rest.
I managed 9 rounds for totals of: 135 deadlifts, 90 push ups, 45 pull ups and I was smashed! After round 8 I was in bits and didn't want to do another rep but I had 90 seconds left. I thought I get through the deadlifts and call it 8.5 rounds. However masochistically, I dived into the cave and buried myself to do those last 5 pull ups. Its the most smashed I've felt since the Boards 1 mile TT but this was akin to turning around and doing that TT again immediately, twice!
Saturday 8 August
AM: Row 20k Easy in the sunshine.
Underestimated the heat and the general fatigue and really struggled with this. It took the bones of 90 mins and I needed a gel and water to finish.
Sunday 9 August
AM: Row 2x 60mins Easy at 58% HRR and 65% HRR
2 hours under the sun again but I was better prepared. I lost 3L of sweat after 20k yesterday so I had carbed up afterwards. I had 700ml fluid for the first hour. Took 20mins of a break and another 700ml fluid and a gel for the second hour. It was still a net 3L sweat loss but at 27k and 2 hours it was my longest session ever on the rower. I learned how my heart rate climbed in the 2nd hour and how much fluid I need. In 3 weeks I'll attempt a marathon!
Later I had to run an errand for my Mum. Stepped out of the shower and slipped just a little to skid with my injured foot and it exploded in pain. Heat flared from my mid foot through my middle toes in agony. Back on ice and then had to drive to my Mums for the errand. I thought about A&E but I'm a Covid Risk case and didn't wait to wait for hours. Home, on ice again and doc appointment tomorrow. I want to get underneath this issue Its ok walking around on a flat foot but flexing the toes or any kid of sudden spring is a no no. Honestly if I didn't have the rower I be driven demented. Lets see what the doc says tomorrow...
Bit of a wordy update but thanks for reading
Shotgun0 -
Weekly Summary Total 13hrs
Rowing: 149,585m (93 miles) in 10hrs 54
Running: 4.66 miles in 0hr37
Yoga: 0hr34
Strength: 0hr15
Conditioning: 0hr20
Foam Rolling: 0hr20
Overall despite the injury, getting some good fitness work done. Weight check was 78.7kg I've ditched the MyfitnessPal app. It served its purpose to learn my macros and nutrient intake over a month. My general diet is good so the next focus in on carb cycling. Just eating a bit smarter, my normal diet to suit easy and hard days...
Shotgun0 -
Monday 24 August
No running to report for the last 2 weeks
The day after the last update I saw the Doc. Typically after 2 flare ups in the previous week it felt ok. He sent me for an Xray, that came up clear, fracture ruled out. I then saw a Podiatrist who figured Metatarsalgia AND Mortons Neuroma, seriously! Also walking around at home in my barefeet for months hasn't helped. The dosage was a strict 4 weeks off running, minimum. For the first week I couldn't even walk down to the shop with the kids. I've been wearing my runners everyday but just to get around. The foot has improved a lot. I can flex my toes, no flare ups etc..
I went for a short walk with the kids yesterday to get the paper and it felt fine. No pain. Then got out of bed this morning and just enough of a reminder to put my shoes on.
I have been rowing almost every day between 10-20k with 2x workouts per week in a similar pattern as if I were running. The weight is down to 78.3kg I'm definitely beginning to tone up. I'd just love to go for a run, I really would. My Doc is on Pat leave so I'm waiting on another doc to review and refer for MRI. With the situation this year I'm happy enough to draw a line under running events but 2021 is loaded and I want to be back on my feet. I'll still update the log but there will be no running for at least another 3 weeks.
Shotgun0 -
Monday 24 August
PM: Indoor Row 60mins recovery @144w, 13,386m
PM: Kayak Erg 30mins @42spm, 4.75km
I've maintained about 70-80 miles a week for the last 2 weeks on the rower, including 2 workouts per week. The body was thus feeling it. Monday is my low carb recovery day. The 60min recover nonetheless felt laboured :rolleyes:
12 months from now I will be toeing the line with my #TriHarder teammates for ITERA 2021 Oban, Scotland a 5 Day World Series Adventure Race and I'm super motivated by it. All going well I'll be in the shape of my life (well, besides 2000 and 2011... hard to beat...). A solid running foundation amidst a load of Adventure Racing training will be fun I'll take 2 weeks off and then have a go at layering 8 weeks of marathon effort training for a PR at DCM 2021. I'm so excited to be going back, ITERA 2016 was a simply amazing experience.
So 'Kayak Erg' is basically a simple device I use to transform the rower into a kayak session. Its a long pole with heavy elastic band tied to the feet and I have resistance for a paddling movement. A €10 Aldi special solution
The foot is now giving me grief for 2 months. It felt ok again until I had to rescue our trampoline from my neighbours hedge yesterday. I'm tired of waiting for a GP to call for a referral. I understand they are up to their eyes and a "foot injury" is not a health issue so zero priority :rolleyes: I got a contact though and am seeing a foot specialist on Friday. I miss running, I miss hopping, jumping and most of all miss dancing around the kitchen with my daughter
Tuesday 25 August
PM: Indoor Row 10x500m off 90s
This was bloody tough. Its a classic advanced rowing workout although I'll never see my rowing days scores again. A classic test in rowing is a 2k TT sub 7 minutes. For that you need 300 watts average (1:45/500m) and some proper mental tenacity. 10x500 @2k effort is designed to hurt physically but also build that mental edge you need for the test. 90 seconds rest is just enough to catch a breath and get ready for the coming rep. I held a solid 316w and entered the pain cave around rep 6. I literally didn't have the juice for an easy row later. Just a simple short horrible workout for the day.
Shotgun0 -
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Wednesday 27 August
AM: Indoor Row easy 10k @193w, HRR 59%
PM: Indoor Row steady 10k @200w, HRR 64%
PM: Kayak Erg 40min @39spm, 5.84km
I like reading Murph_D's log but it depresses me in equal measure. Akin to my own usual descriptive ramblings of running around the countryside. Alas I had also planned to be on the Hansons Plan and looking forward to those "strength" reps. In the words of Hans Solo, I have a bad feeling about this. The foot flares up for mundane everyday things and feels fine at rest. The issue is between the 2nd and 3rd metatarsal and the 2nd toe is starting to migrate suspiciously towards his big brother and I'm worried about something sinister going on. Foot specialist tomorrow and my Doc back next week so praying I'll get to the root of it soon.
Seems the spiders are liking the wet weather just as much as we are :rolleyes: Not a day goes by recently where I don't get multiple shrieks a day for creature eviction services. My kids have creature specific magifying glass jar thingies but some of our new 8 legged inhabitants don't fit in those jars :eek:
There was 2 hours of training yesterday in 3x 40min sessions. All on the rower, mostly rowing comfortably and some paddling practice. I'm going to need my foot sorted even to be able to lift my Kayak out of the flooded shed and tie it up onto the car
Shotgun0 -
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ThebitterLemon wrote: »Have you been using your foot to stamp on spiders
TbL
I like spiders but would you step on any of these? Several of which we have caught lately
Noble False Widow - Found a Mommy, Daddy and a bag of kids :eek:
Giant House Spider - 2 of these in the kids playroom the last 2 days made Caz scream These were the ones too big to fit in the kids creature magnifying glass cups
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Thursday 27 August
AM: Indoor Row 10k TT
PM: Indoor Row 10k Easy
I didn't fully intend to to a TT but sat down for 10k, settled to a good rhythm and decided to go for it. If I had been running the last 2 months I was due a 10k TT around now anyway. Went through 5k in 19:10 still around 75% HRR so holding it together. I started to press on gradually. Keeping the rhythm, keeping the form, breathing...
6k in and working now, HRR hitting 80% and the effort starting to bite. I hadn't overcooked it though so I knew I had something in the tank. 7k and the projected time was low 38. Another 19min 5k would hit my running 10k lifetime PR. 8k and digging in, the projected time dips under 38 and the legs are burning. 9k, everything is burning but as the distance drops down from 900mts to go its time to wind it up. I'm in the red zone, it hurts but the hurt is good because I know I have a PR. Maintain the red line to the end and finish on 37:40 18:30 second 5k for a huge negative split and beat my recent standalone 5k. Another one of my 30s marks bites the dust and I was knocking on the door of my college rowing days with this one.
Friday 28 August
PM: Indoor Row 60r20 & Foot Diagnosis
An hour of power. 60 minutes rating 20 stokes per minute. I aimed for 15k and hit 15,145m or 209 watts. It was really tough to hold the low rate for the last 20mins takes concentration to keep the power up. Its all I had in the tank.
Later saw the Podiatrist for an assessment. Diagnosos: Mortons Neuroma. She created a foot pad for me until I get an off the shelf orthotic with a dome for my left foot. The foot actually felt much better and we both had to dig to find it. Crazy how it can feel ok but flare from 1 to 10 in an instant. Very happy to get a diagnosis and some action now. Even better she recommended the same kind of calf exercise my Physio would have and that I usually do anyway. So I'm happy to be able to do mobility and yoga again this week. Even better once I get the orthotic its a case of getting used to it for a week and then go for a short run While not exactly a green light its light at the end of a tunnel I've been wondering aimlessly through for 2 months and I feel like I can smell fresh air 0 -
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shotgunmcos wrote: »Thursday 27 August
AM: Indoor Row 10k TT
PM: Indoor Row 10k Easy
I didn't fully intend to to a TT but sat down for 10k, settled to a good rhythm and decided to go for it. If I had been running the last 2 months I was due a 10k TT around now anyway. Went through 5k in 19:10 still around 75% HRR so holding it together. I started to press on gradually. Keeping the rhythm, keeping the form, breathing...
6k in and working now, HRR hitting 80% and the effort starting to bite. I hadn't overcooked it though so I knew I had something in the tank. 7k and the projected time was low 38. Another 19min 5k would hit my running 10k lifetime PR. 8k and digging in, the projected time dips under 38 and the legs are burning. 9k, everything is burning but as the distance drops down from 900mts to go its time to wind it up. I'm in the red zone, it hurts but the hurt is good because I know I have a PR. Maintain the red line to the end and finish on 37:40 18:30 second 5k for a huge negative split and beat my recent standalone 5k. Another one of my 30s marks bites the dust and I was knocking on the door of my college rowing days with this one.
Friday 28 August
PM: Indoor Row 60r20 & Foot Diagnosis
An hour of power. 60 minutes rating 20 stokes per minute. I aimed for 15k and hit 15,145m or 209 watts. It was really tough to hold the low rate for the last 20mins takes concentration to keep the power up. Its all I had in the tank.
Later saw the Podiatrist for an assessment. Diagnosos: Mortons Neuroma. She created a foot pad for me until I get an off the shelf orthotic with a dome for my left foot. The foot actually felt much better and we both had to dig to find it. Crazy how it can feel ok but flare from 1 to 10 in an instant. Very happy to get a diagnosis and some action now. Even better she recommended the same kind of calf exercise my Physio would have and that I usually do anyway. So I'm happy to be able to do mobility and yoga again this week. Even better once I get the orthotic its a case of getting used to it for a week and then go for a short run While not exactly a green light its light at the end of a tunnel I've been wondering aimlessly through for 2 months and I feel like I can smell fresh air
Did some genius not mention Morton’s neuroma a month ago
TbL0 -
ThebitterLemon wrote: »Did some genius not mention Morton’s neuroma a month ago
TbL
Didn't disagree with you. Just wasn't sure! How long did yours take to recover? How did it recover? How did you get back? Genius told me to consult Dr Google!0 -
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Last week Continued.. Tuesday 1 Sept
Day Off.. long day and headache. Slept 10 glorious hours though
Wednesday
Another day off. Its a recovery week for sure but 2 days off was not planned. More spiders. Cleaning the attic this time. Surely have them all out by now!
Thursday
Indoor Row 10k Easy, HRR 56%
Call from the Podiatrist. Seems she had a chat with a colleague and they decided they want to see the MRI report. Problem is I cant get a hold of my doc for a referral. Calls, emails... He might have sent it already and I'm actually waiting on an appointment. Waiting, waiting. Meanwhile the cut out cushioning thingy she put on my foot definitely helped.
Friday - workout day
AM: Kayak Erg 1 hour @40spm (at 5am)
AM: Indoor Row 3x 5mins @18min 5k pace off 2 mins, HRR 83-90%
PM: Indoor Row 10k Easy, HRR 57%
The workout was solid. Target pace was 3:36/km and I hit 3:35.0, 3:34.0, 3:33.2. Entered the red zone on rep 3 for 3 minutes and held it steady but I was gassed for a finish. No way I could hold this for 5k straight, yet anyway
Saturday
Indoor Row 8k recovery. Foot flared up again. Couldn't put weight on the left forefoot :rolleyes::(
Sunday
Kayak 20,188m with my teamie Sean. Back in the boat after 4 years. The official start of our ITERA 2021 training. 3hours on the water. The laughter and the power still there. A few new creaks getting out of the boat. Met Paul O'Connell with his family by the pier. Tried to draft him onto the team He did mention that Richie McCaw did Godzone (another AR World Series Event) a few years back, but alas thats as far as the curiosity went Foot fine again today. Growing tired of the yoyo.
Rubbed some arnica gel into tired muscles later after a bath and it was instant amazing heat! Except for a bit of chaffing I had on my lower back. That stung.
Focus for this week is
1. I don't care anymore... I'm going for a run!
2. Get the MRI booked so the Podiatrist can confirm treatment etc
3. 100k Rowing including 2 workouts
4. Back on the Yoga mat
Shotgun0 -
Monday 8 August
AM: Yoga, Cals, Row - Total 1hr40
I awoke bright eyed at 3am :rolleyes: No turning over and nodding off again. I got up, hung up washing, prepared lunches and breakfast and decided to get the days training out of the way too, since it was easy recovery stuff.
0350 - Yoga 29mins - lovely stretch out the bit of paddling stiffness
0430 - Calisthenics 3 sets of 15 reps. Foot felt good on the lunges and calf raises
0510 - Easy Row 10k, HRR 62%
All done before 6am Caught a nap on the couch before the kids woke me up
Tuesday 9 August
PM: Run 10k!, Row 10k
The foot has been feeling good. I took the advice and didn't run for 4 weeks, which sucked. Turns out the surgery had my old phone number and was busy every time I called. Eventually found out the MRI will be booked in for later this week. I was adamant to try a run this week. Worst case, it would flare up again and the MRI will find it anyway.
Tentative easy mile around the block and I felt ok. Some expected creaks of joints moving differently and quads sore from the lunges yesterday. It sure was humid and windy though. I took a turn into town and put in another 5 miles until I got home. No issues The streets have become much busier since I was last out running! My longest run since June! Very happy but I know it can flare up so fast, so not counting chickens. It was a steady effort over all as I was sort of puffing up hills, not unexpected. The core felt stronger though. HRR 68% and pace 7:55 for the run.
I hopped straight on the rower, sweat dripping off me and completed 10k steady state at 78% HRR, maxing out at 88% HRR. My heart rate was some 20 beats higher than usual for the pace but it was so warm and humid and the body was reeling from a 50 minute run! A solid 20 mins of the row was Z4. Overall 1.5hrs for a solid session. I needed about 3 litres to re hydrate.
Suitably stiff this morning
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Monday 14 September
Row 60min Recovery @49%; HRR
Kayak Erg 40mins technique focus
Row 60 mins Recovery @52% HRR
2hrs40 and 31,915m for the day. It was a low carb day (lunch was a 4 egg spinach and feta cheese omelette) and I made better choices than last week. Low carb doesn't mean no carb, just fewer carbs.
Tuesday
Row 10k Steady State @64% HRR. Very warm an energy wasn't there for a workout. Made up for the lack on carbs Monday with a few slices of chocolate cake and a birthday party
Wednesday
Row 60min Recovery @48% HRR @4am :eek: Basically woke up after a couple of clean deep sleep cycles and was wide awake. It was so balmy that I pulled the rower out onto the decking under the stars, with the amazing bright sparkle of Venus in front of me. Pitch dark but for the light of the rowing monitor. Highlight of this session was not Venus, but a cat leaping silently off a wall beside me and scaring the living sh!te out of me. Interesting how he set off all the automatic garden lights along the gardens on his nightly hunt I prepared for some neighbour to wake up and pop their head out a window only to see some lunatic rowing in the middle of the night!
Later I headed out for a run. 6.32m @7:48, HRR 70%. I ran on feel and only had HRR graph on the watch so no idea what pace I was running. The foot felt ok and the quads were giving out about the load again. Nice to be out around too, fresh cut grass smells, fresh paint smells, horrible traffic smells. Interesting I ran a piece of trail that I last ran in summer, a season ago. The well worn trail had some grass and the autumn colours of fallen leaves. It felt like I had beamed forward in time.
Checked in with work and got the dinner ready before I hopped on the rower again for another steady 10k, still sweating from the run. MRI later this evening at last!
Stay Safe
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Week Review:
Busy busy week. Dublin gone to L3 a few counties close to it and Limerick one of them. Finally got the MRI on the foot so just waiting for either Doc or Podiatrist to contact now. Despite the foot flaring up again, I did manage to run a couple of times. Training was plugged in around work, kids and life where possible.
Last Week Activities: 15hr12min Total
Rowing (9) sessions | Distance 109,632m | Time 7hr43
Running (3) sessions | Distance 23.26 miles | Time 3hr09
Kayak Erg (4) sessions | Distance 30,875m | Time 3hr30
Mobility (1) session | Time 0hr30
Strength (1) session | Time 0hr30
The Erg was most days as per objectives. I managed to slice my finger on a steel wire Saturday quite deep (prob needed a stitch) and it was opening during the row on Sunday. Will need to tighten that up for the next few days. Significantly I ran 3 times including a pair of 8 mile 60-70min efforts. The first was 7:57 pace and too much. I was ok to 5m but the foot deteriorated to a limp by the time I got home. That was Thursday. It really flared up Saturday but felt ok Sunday morning (such is the nature of this injury :rolleyes:). I headed on an easier (8:35 pace) 8 miles while Alex did rugby. It was a glorious sunny morning in around town and I meandered around the river and the Island happily.
Objectives not met: I took the bikes out of the shed and evicted spiders. Alas wheels were flat, tyres need cleaning out and a couple of broken spokes on the rim of the Pyga made me sad. I have a few days off work next week so I plan to both fix and ride the bikes. Worst case I'll take the roadie out for a spin. I didn't get out for a hike either. I can't use not having the time as with AR training all 24/7 is an opportunity. I'll just have to plan in a night hike. Importantly its more about the foot. If it flares up a mile or two from home on a run its not big deal. On top of a ridge line is another matter! Finally no workouts or intensity last week despite 15 hours training.
The Week Ahead
Challenging week work wise so I'll do well to hit similar volume...
Weight: No weigh in this week.
Injury: Hoping for results this week
Objectives:
Row - 100k including a workout (some hurt!) but I'll happily substitute a row for a run
Run - Every second day if I can. A pain free 30 miles this week would be awesome
Kayak - 2hrs erg and plot next outing with Sean
Hike - Maybe not this week but have an easy one planned for next week, including map and gear..
Bike - Low priority so likely nothing this week
Mobility - Really have to do more often as I sit as a desk most days for hours. 3x 15-30mins minimum!
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I am watching ECO Challenge on Amazon Prime at the moment. I have no idea how accurate a depiction of adventure racing it is but it looks so, so tough!
Tough it is Huzzah!
It is the definitive definition of AR!! ITERA Scotland 2021 is a World Series AR too but "only" a 5 day version. Essentially 120hrs non stop mountain biking, trekking, paddling, ropes, running in the wildest terrain, seas, lakes, mountains to be found. Usually Coast to coast off the beaten track, covering 15,000m+ vertically and about 8-10hrs sleep over that 120hrs.. If it doesn't break you physically, mentally and emotionally.. crossing the line with your teammates after such an adventure is deeply deeply satisfying.
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Thursday 24 September
Yoga 32 mins | rainy salutation sequences
Kayak Erg 60 mins | 8k Easy
Row 35 mins | 8k | HRR 49%
Hopefully these non running days will become few and far between. Doc appointment moved to Monday. Asked to discuss over the phone but he wants to see me in person. Hopefully not bad news
A much lighter day today as Friday is a workout day AND a run day Very easy yoga, very easy paddling and very easy rowing. 2 hours total over the day. I feel I need more yoga/mobility though and maybe a better home office set up.
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Friday 25 September
Row 41mins | Workout! 3x5min LT & 10x30sec LT | HRR 84-92%
Run 54 mins | Steady to Easy 7.06m @7:40 | HRR 67-87%
The row was 20 mins of work at 18 min 5k pace. It included 4 min in the red zone. Overall a good workout but not ready yet to have a go at sub18.
The run was easily the best run since early June! Started at 8:20 pace meandering around town in the crisp early evening. Pushed on to a steady effort 7:30 to 7:40 pace feeling good. Its been a while since I've run in the dark too. For the last mile I pushed on again finishing the last 800m <6 min pace Felt amazing to run fast again. Won't count the chickens yet though. I have to see the Doc Monday to discuss the MRI results. The foot throbbed lightly after I got out of the shower but eased off quickly.
Saturday 26 September
Row 33 mins | Easy 8k | HRR 58%
Strength 44 mins | EMOM 40
Row 1hr 5 mins | 15k Steady | HRR 64%
A strength session with my eldest today. He did a run warm up while I rowed an easy 8k in the warm autumn sunshine. EMOM is every minute on the minute. He managed 3 sets and I pressed on for 5 sets of
16 squat jumps
16 shoulder tap press ups
16 db deadlifts
10 pull ups
16 reverse lunge to knee drive
16 burpees
26 kb swings
60 sec plank
Pretty tough session but balanced enough set so the quads didn't exhaust. The burpees were a bit evil though. Its been a long time since I did those!
Later I rowed through dusk to finish 16k under a cold moonlight. 2.5hrs for the day.0 -
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Week Review:
Another busy week last week but some good training. No bike or hike but a few days off next week, even with crap weather.. no excuses!
Last Week Activities: 15hr12min Total - exact same as week before
Rowing (9) sessions | Distance 96,596m | Time 6hr40
Running (4) sessions | Distance 27.59 miles | Time 3hr41
Kayak Erg (3) sessions | Distance 23,876m | Time 2hr20
Mobility/Yoga (2) sessions | Time 1hr17
Strength (2) sessions | Time 1hr04
Another decent 15hr week. Similar to the week before but a little less rowing and an extra run. 4 runs! Even threw a little intensity into it MRI discussion with the Doc this morning. Not stress fracture, not mortons neuroma but an intermetatarsal bursitis. Basically a sac of fluid that flares up with friction. Back to the Podiatrist next for treatment. Doc will refer me for an injection though if I need it. Perhaps a look at the shoe locker too. Those lovely adidas may all be too tight.
The Week Ahead
With a few days off, I should be good to hit similar volume again.
Weight: 78.7kg... up slightly
Injury: Intermetatarsal Bursistis left foot.. . conservative treatment or referral for injection
Objectives:
Row - 2 tough workouts. A classic 2x2k and a 5k test.
Run - 30+ miles, including an 80min run
Kayak - One or two easy sessions
Hike - 2.5hrs on Silvermines or Moylussa
Bike - Get the broken spokes fixed and go for a spin
Mobility - Maintain 2hrs of S&C
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Monday 28 September
Row 1hr 25min | 20k | HRR 62%
Run 1hr 09min | 8.27m @8:22 | 64% HRR
Back in my tri days a "brick run" was running immediately after a bike session. Felt that jelly leg feel again today. Out the door after a 20k row and I was ropey. It also didn't help that I was feeling the 80 squat jumps and 80 burpees from Saturday. It was a lovely sunny autumn day though and I headed into the countryside for quiet miles. 2.5hrs for the session.
Tuesday 29 September
Hike/Trail Run 1hr 49min | 8.62m @12:39 | 500m+ ascent
Row 20min | warm up
Row Workout | 2x2k pain cave | HRR 84-93%
Finally a mountain session. I had been looking forward to this immensely. A low cloud hing around the Silvermines as I approached from the old N7
The first 3k from the little village of Silvermines is 300m ascent in steep ramps up a road called "the step". Heart rate going straight away. At 400m you reach the crest over to the Siabh Felim Way and the ridge to your right leading out to a Cairn on its westmost peak. Between the gate and the ridge is about a square mile of thick woods. There are 3 ways to get to the other side.
1. A straight climb around anticlockwise on fireroad but uninteresting as view of the whole of Clare is blocked by trees.
2. Straight through the woods in a small clearing, if you can find it. Its is the shortest but boggiest route.
3. Loop around clockwise on trail. Its the longest route that drops 100m initially before climbing to 460m at the other side of the wood.
I opted for route 3 as it has the best views of the south side of Keeper Hill. Alas within a few minutes I encountered a herd of wild horses. The colts were hopping on each other and the stallion stood staring at me. I wasn't chancing it and turned back for route 2.
I was glad I opted for boots and waterproof socks as the direct route up the hill through the wood is very wet. The fog had lifted revealing hundreds of spider webs floating above the long grass. Staying out of the wetest middle of the clearing meant ducking under sharp pines often. Eventually the wood spits you out at 470m. From there its an undulating wide ridge, mostly runnable that takes you steeply up and down a 479m hill and the highest 489m peak that offers panoramic view of South Tipp, Limerick and Clare.
Its about another km of rocky, grassy, boggy trail to the Cairn and job half done. Just a run back across the ridge, around the wood (not the side with the horses) and back down "The Step". My foot wasn't really enjoying the rocky bits of the terrain and especially not the very steep road descent. Still 1hr 49 is some 15min faster than back when I was a training for ITERA 2016
Later I had a workout on the rower. One you have to psyche up for. 2x 2,000m with 4mins active recovery. Its a tough one and I wasn't sure my legs would have the juice after the hills. I did a 20min warm up and got stuck in, aiming for around 7:10 per rep.
Rep 1 | 7:07.0 | 288w | HRR 90%
Rep 2 | 7:05.8 | 290w | HRR 93%
Really pleased with this session. Very solid. The first piece was strong and controlled half way through I was tempted to have a go at 6:59 and leave it at that. That will be another day. The second piece was tougher. I was in the redzone after 2 minutes and I mentally struggled with 650m to go. I hung tough though and finished out, running out of juice fast in the last 90secs. Wasted after it.
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