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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

Friday 16 Oct
Yoga 27 mins @5am
Run 43 mins | 4m Tempo! | HRR 69-85%
Row 40 mins | 4x4min LT | HRR 68-85%

Workout Day

The run went better than planned. It was a short 6 mile local route and I planned to push the pace to steady and do a mile tempo if it felt good. After an easy mile, a steady 7:30 and all ok. It was brisk and my legs felt strong. The tempo mile was 6:53. Pretty happy with that. Nothing to write home about on these boards but for where I am at to do even a mile at MP was success. Thing is I didn't let off the pace, the next miles were 6:44, 6:39, 6:46!

Honestly very surprised by that. I wasn't watching pace just maintaining a low LT effort. It wasn't around an Industrial Estate either so local hills. The lungs were good, breathing good, legs strong, glutes firing. A few mechanical creaks (I'm not getting younger and the machine obviously needs oil more regularly) but the engine was not showing signs of 4 months of almost no running.

An average pace of 6:45 for 4 miles bodes well for the start of winter training.

Later I hopped on the rower for another workout. Since the run was a success I didn't want to bury myself on the row. I picked 4x 4min LT off 2 mins recovery. Its a nice sweet spot session a bit slower than 5k pace. I held the lower end of the LT range for a solid workout.

Saturday 17 Oct
Day Off - Second one is as many weeks.

Sunday 18 Oct
Row 2hrs 05 mins | 30k | HRR 60-72%

Despite the volume of rowing I'm doing since the summer, this was easily my longest single row. I never even sat on the rower for 2 hours in my Uni crew days. I cut the pace down by 10sec every 5k to be working for a finish. It was a marathon focused long row. I'm aiming for a sub3 marathon in about 5 weeks. My glutes were in a state afterwards so I'll need to wear bike shorts for the long stuff. I also need to think about how I'll take gels and fluid etc..

Week Review
Lower volume but there was quality every day, whether it was focused easy, hard, long, technical etc..

Last week activities: Overall 10hrs 43mins
Row (9) sessions | 6hrs 45mins | 105.4km
Run (3) session | 2hr 20mins | 18.2 miles
Strength (2) sessions | 42mins
Yoga (1) session | 27mins

Week Ahead
The focus is on building run volume again. If all ok, try to complete 13.1 miles for Virtual DCM
Only did half of the S&C and no foam rolling last week vs plan, so do better!
3 non sugar days (basically don't add sugary stuff like honey, sauce, condiments). I can't kick the sweet tooth but I can kick the sugar habit.

Shotgun

ReeReeG

shotgunmcos wrote: »

Straight afterward I rolled out the mat for 20mins of S&C. I'm getting to ReeReeG type of S&C consistency these days :eek: Nothing crazy, 480 easy reps. A half hour steady state on the rower after that was a bit tougher but I ground it out stubbornly.

Can I call myself an influencer now? :pac:

shotgunmcos

Wednesday 14 Oct
Run 55 mins | 7.06m @7:48 | HRR 63%
S&C 20 mins | Calisthenics
Row 30 mins | Steady 7.5k | HRR 69-79%

Lovely evening again for a run, and happy am I to be running. Caught the last of the crisp clear daylight. I meandered out for a country hill climb thinking it would be lovely an peaceful. Alas, it was, except for the blasted midges. I was quite sweaty so rubbing one out of my eye with a sweaty paw didn't work, twice :rolleyes: Feic that, back into the city for a few urban miles instead. The miles slipped by almost unnoticed. Felt good!

Straight afterward I rolled out the mat for 20mins of S&C. I'm getting to ReeReeG type of S&C consistency these days :eek: Nothing crazy, 480 easy reps. A half hour steady state on the rower after that was a bit tougher but I ground it out stubbornly.

Thursday Oct 15
Row 38 mins | 10k Steady inc 5x400m hard | HRR 74-93% :eek:

I had planned a longer session but a 10 hour workday + kids + not getting it done first thing, meant a short lunchtime window. I made the most of it with a 10k that finished just 17 secs off my PB. I did 400m at 2k pace at the end of every 2,000m and then didn't let the split drop below steady state. As a result every 2,000m got progressively harder. The final 400m was very close to TT effort. Great workout.

I had completely forgot about the DCM virtual event next week. Healy and Lambay's recent updates reminded me. Hmm. I wonder if I could complete a half marathon

:cool: I spoke to the Podiatrist again this week and she sent me a treatment plan to strengthen my feet. Its a conservative treatment approach as a bursitis is not unlike a neuroma. She still advises a general orthotic and I have an option of an injection if the pain gets unbearable, however I want to take the natural recovery approach first.

Shotgun

shotgunmcos

Monday 12 Oct
Row 36 mins | Easy 8k | HRR 47%
Row 64 mins | Easy 15k | HRR 54%
Run 41 mins | Easy 5.04m @8:13 | HRR 61%
Row 30 mins | Steady 7k | HRR 59%

3 Easy sessions for Monday. Recovery row first thing, a longer easy lunchtime row and a run/row brick in the evening. Again I feel lucky to catch such a lovely sunny cool evening. I wore the Nike Pegasus 36 for something different. A full size up so plenty of toebox room. I was a little anxious about this for some reason, despite being a simple short vanilla run. Such things I would take for granted only earlier this year. Not to worry really, It was an enjoyable trot around suburbia. Hopped on the erg again for a half hour straight afterward.

Tuesday 13 Oct - Workout Day

Row 42 mins | 10x500m Hard off 90s | HRR 88-91%
S&C 22 mins | Calisthenics 360 reps
Row 30 mins | Easy 7k | HRR 62%

I improved the workout from last time I did it by a second per rep. That is significant when you are at 90% HRR! I kept the rate relatively low at 25-26spm for these. Usually 500s are at race pace -2secs and 30spm+ but I wanted to focus on power. The first rep as always feels horrible, despite a warm up. It just takes the lungs a rep or two to adapt to the workload. Reps 3-7 were solid and strong and the last 3 were a bit more like hanging on. I was never in danger of mentally or physically giving up so this was a very good workout overall. All reps were at sub 7 2k pace so I was a good one to bank ahead of that TT.

22 minutes calisthenics shortly afterwards sounds innocent but under fatigue from the 10x500s, it was a different matter. I kept the reps low as I wouldn't have the stamina after the erg.

2 Rounds (10-6-4)
DB Thrusters
Pull Ups
DB Deadlifts
Push Ups
Hollow Rocks

1 round of
20 fwd lunge, 20 squats, 20 rev lunge, 20 calf raise, 20 hip bridge, 20 push ups, 20 sit ups.

Sitting back onto the rower for 30 minutes "easy" was a struggle afterwards. It took a bit of grit to get it done on a very low tank.

Shotgun

shotgunmcos

Friday 9 October
Row 50 mins | Workout HIIT | 12.2km | HRR 66-88%
S&C 35 mins | Calisthenics
Kayak Erg 45 mins | @38spm | 6.1km

Workout day again. The row session was 20min progression every 4 minutes to warm up. Then a short intense HIIT (High Intensity Interval Training) session.
60s, 45s, 30s, 20s, 20s, 30s, 45s, 60s all at maximum effort and with equal recoveries. 10 minutes of painful lactic acid build up.

Then mat out 3 rounds of
5 burpees
10 strict pull ups
15 box jumps
20 push ups
25 hip bridges
30 forward lunge
35 sit ups
40 reverse lunge
45 sec plank
50 air squats

Good calisthenics workout (although the box jumps were more plyometrics). Not focusing on momentum to get through it as fast as possible but quality of movement with a micro pause after every rep (275 movements total).

Saturday 10 October
Rest Day! After a month and 60 straight sessions :eek:

Sunday 11 October
Row 87 mins | 20k Easy | HRR 58%

Simple longer row on a Sunday evening, my least favourite time to train.

Week Review
Overall more rowing volume volume as I stopped running again after the 6x800m workout. I just wanted to give the foot a few days rest again before I start running easy. Got 2hrs S&C done which had the body tired but feeling good. My diet was about poor choices a lot of the week though

Run at least 3-4 easy session, if all good some strides or 200m floats
Row 2 workouts focused on 2k pace
S&C 2hrs again with running specific conditioning
Foam roll! Long overdue...

Shotgun

shotgunmcos

Wednesday 7 October
Row easy 41 mins | 10k | HRR 63%
Yoga 29 mins
Row 'easy' 42 mins | 10k | HRR 62%

A pair of rows book ending the day. Tuesday workout day left my body in a jock. I peeled myself out of bed and scowled at the dark world outside. Is it just me or has everything become busier. Everyone has been affected by the pandemic in some way but i generally feel fortunate to be working from home, marvelous work life balance, more quality time with kids, cooking my lunches and making bread, working out during the day etc.. Yes there are woes but I tend to see the positive side of life first. The thing that got me was finally getting to see my kids go back to sport. My eldest's pure joy getting the ball into his hands for his first match in months after teenage isolation. I'm a fan. His mood changed, he was a normal teenager again happily chatting about the "moves" on and off the pitch

He was playing with his little siblings. It was like a cloud lifted off the house. Then we are back to the restrictions and sport is off. The mood returns. Zoom dancing lessons, teenage hormones bottled up and the grey cloud returns..

Ok, rant over

The first row was a bit of a struggle. I went hard on the body on Tuesday and felt it. The yoga felt wonderful. Stretching tired limbs, creaks everywhere. The evening row felt like that grey cloud. I felt as though the resistance was set higher than it was. The energy wasn't there. At 6k I felt feint and nearly threw the towel in. Stubbornness again made me pick the handle back up and finish it out. Had a feed and went to sleep off the day.

Thursday 8 October
Row easy 41 mins | 10k | HRR 61%
S&C 22 mins
Row 60 mins inc 3k tempo | 13.4k | HRR 60-85%

The difference a day makes. After a good kip I was tempted to go for a run but decided to give it another day rest. The chilly morning sunshine greeted me and instantly attracted me outside for the first session of the day. A much more energetic rowing warm up and then rolled out the mat, pull up bar and dumbbells.

The S&C:
2 round of (10-6-4 reps)
DB Thrusters
Strict Pull Ups
DB Deadlift
Strict Push Ups
Hollow Rocks

Then 1 round of
20 Forward lunges
20 Reverse lunge with knee drive
20 Squats
20 calf raises
20 hip bridges
20 narrow push ups
20 bicycle sit ups

I enjoyed this. The body was still a bit sore but this session was not "for time". I focused on quality of movement and was happy to maintain the short sets unbroken.

Later onto the rower again for an hour very easy. I put on Amazon Prime Eco Challenge Fiji for entertainment but Bluetooth issues had me stop for the bones of 2 minutes to sort. Meanwhile the clock kept ticking down but my pace boat dropped off the screen and fell some 500m behind. I almost ignored it when I started rowing again, keeping the the plan of a light row. However, I pulled a few hard strokes to get me back into the groove but didn't let up. I figured I'd try and catch back up to the pace boat! It only took over 3k or 12 minutes at 5k effort to catch it :eek: By the time I caught it, I settled to the very easy pace for the next 40 mins.

Shotgun

shotgunmcos

Swashbuckler wrote: »

Do you use a local physio M? Looking to get a service but mine is out of action.

Yep, I'll wattsapp you a contact

Swashbuckler

Do you use a local physio M? Looking to get a service but mine is out of action.

shotgunmcos

healy1835 wrote: »

The ugly: My foot, mildly complaining, started to flare up on the 4th rep. It affected my stride on the 5th rep and the last rep was sheer stubbornness to complete the workout. It was sore for a finish and I had an uncomfortable hobble home. So another thing learned is that while I was aerobically up for this, its too soon for the injury to handle this load.

I was surprised that you finished out the last two reps. For someone as diligent as yourself as regards their injury rehab programme, I thought you'd just pull the plug! Just goes to show how easy we can get caught up in a session. Hope it doesn't throw the recovery off too much.

Thanks J. You are right of course. I sinned before the running gods

I guess the difference between this flare up and previous was the pain level. The Podiatrist thought it was a neuroma because the symptoms made sense and it previously flared up so suddenly and the pain was sudden fracture kind of pain. I remember barely being able to put weight on it on the limp home, and that was a mile of easy running.

This was more soreness so curiosity and stubbornness had me run through it. I took note though and I'll graduate the journey back to sessions like I did with the easy miles. Podiatrist has my MRI results so next time she is in Limerick we will be meeting to discuss treatment. The foot feels fine today so no derailing the recovery. I have the option of getting an injection which would give me X months but I'd rater go a natural recovery path first since there is no looming marathon/event.

healy1835

The ugly: My foot, mildly complaining, started to flare up on the 4th rep. It affected my stride on the 5th rep and the last rep was sheer stubbornness to complete the workout. It was sore for a finish and I had an uncomfortable hobble home. So another thing learned is that while I was aerobically up for this, its too soon for the injury to handle this load.

I was surprised that you finished out the last two reps. For someone as diligent as yourself as regards their injury rehab programme, I thought you'd just pull the plug! Just goes to show how easy we can get caught up in a session. Hope it doesn't throw the recovery off too much.

shotgunmcos

Monday 5 October
Row 60 mins easy | 13.48km | HRR 51%
Row 60 mins easy | 13.64km | HRR 51%

A pair of 1 hour rows very easy either side of the day. I had gotten used to taking the rower out onto the decking but the weather sure had turned.

Tuesday 6 October - Workout Day!
Row 1hr05 steady | 16k | HRR 68-79%
S&C 32 mins plyometrics 650 reps
Run 1hr10 session| 6x800m | HRR 83-91%

The row was not easy. A steady, climbing effort for 65 mins served its purpose as an extended warm up before I pulled out the mat. I used to do plyometrics regularly in my rowing days.

650 reps: for time!
10 burpees
10 burpees, 25 push ups
10 burpees, 25 push ups, 50 lunges
10 burpees, 25 push ups, 50 lunges, 100 sit ups
10 burpees, 25 push ups, 50 lunges, 100 sit ups, 150 air squats

32min 20 secs and I was wobbling for a finish. If doing this sort of stuff regularly, 30 mins is the mark to beat for this workout. Alas its almost pointless doing it once in a blue moon. Consistency is where you get the benefits. I couldn't do the strict push ups unbroken. A 16k row is probably a bit much to "warm up". The sit ups with my feet hooked under the radiator was torture. However I wasn't expecting the last set of 150 squats to hurt so much. The burn was significant from 70 reps and burned and burned and burned until I was done. Give it a go and see if you beat me

All this in the legs for a first run workout in 4 months! I was curious to say the least how the intervals would turn out later that evening. Daylight fades fast these days and with about an hour of pleasant chilly autumn sunshine left I got out the door. I had spent far too long procrastinating over what shoe to wear. Its been months since I wore the Boston 7s or 8s but didn't think the foot was ready for that kind of road feel yet. So the Beacon 3s again. Wide, cushioned, not my preference for a workout but they can do the job.

It was windy so I knew some reps would need some grit. The 3 mile warm up was lively. Loads out running and walking, great to see. My foot was complaining a little which had me a little concerned. I wasted no time once I reached the Industrial Estate and got stuck in.

The workout: 6x800m off 400m jog

1. 800m | Time 3:00 | Pace 6:02
2. 800m | Time 2:48 | Pace 5:38
3. 800m | Time 2:53 | Pace 5:48
4. 800m | Time 2:55 | Pace 5:52
5. 800m | Time 2:55 | Pace 5:52
6. 800m | Time 2:57 | Pace 5:56

The good: Getting it done. Despite no running workouts for 4 months, I got through it and despite the paces being inconsistent, they were not bad. I also learned something, that focusing on cadence instead of just "going" put me into a more manageable rhythm which is why the last 3 reps were steadier. I held an easy jog pace between reps so I wasn't overcooking in general.

The bad: My breathing was all over the place, especially into the cold wind. I had to stop mid rep a couple of times to catch my breath as it started to wheeze. This was more to do with pacing. Going off too hard at the start of the rep and my heart rate leaping from 60 to 85%+ HRR. On rowing workouts I can control the pace and build into a strong finish. I need to apply this to running.

The ugly: My foot, mildly complaining, started to flare up on the 4th rep. It affected my stride on the 5th rep and the last rep was sheer stubbornness to complete the workout. It was sore for a finish and I had an uncomfortable hobble home. So another thing learned is that while I was aerobically up for this, its too soon for the injury to handle this load. After a good sleep the foot feels much better this morning.

Shotgun

shotgunmcos

Week Review:
One of those weeks where I felt I could have done more but my diary shows and entry everyday! The reality is that 13hours is not as much when you don't have a 40-50 hour work week in the mix. It was noticeable that my sleep was better, recovery between sessions better and I could take my time to mobilise and warm up for sessions.

Last Week Activities: 13hr08min Total
Rowing (6) sessions | Distance 80.5 km | Time 5hr53 including 2x planned workouts completed
Running (3) sessions | Distance 23 miles | Time 3hr08 plus I spent most of the hike actually running
Kayak Erg (1) sessions | Distance 8.5 km | Time 1hr
Mobility/Yoga (2) sessions | Time 0hr58
Hike (1) sessions | 14 km | Time 2hr07

Highlights were the hike/trail run in the Silvermines. I'll be back there soon. The 5k TT was all in, a mark I didn't think I'd hit in my 40s! Getting strides done on the Saturday run was significant. It was some bursts of speed and no pain. I have some confidence to try a session this week

Not so great was diet :rolleyes::( Kiddie birthdays meant a lot of crap in the house and I grazed. I also did no strength. Not something I'd have been concerned about previously but I feel its more important now for posture, holding form and technique when tired, recovery and general movement.

The Week Ahead
Back to work means diminishing windows to train, more mornings and they are already dark!

Weight: no weigh in. Starting the week positive
Injury: Intermetatarsal Bursistis left foot.. . try and get time with Podiatrist for treatment discussion

Objectives:
Row - An easier volume week
Run - 30+ miles including a workout! 800s maybe? But will I wear faster shoes... hmmm
Kayak - One or two easy sessions
Hike - Restrictions will likely remove any opportunity unless I #GoDark

Mobility - More mobility, more often. Clock at least 2 hours of my mat rolled out!

shotgunmcos

Sunday 04 October
Yoga 30min
Run 1hr 10min | Easy 8.31m | HRR 61%

Another simple run update! Considering the racing updates these were vanilla miles. Started slow and became a natural progression. Each mile just a little faster for relatively little extra effort. Nice cool windy morning ahead of the rain. First few miles felt awkward but I decided to do most of the run along the river and felt energised by it. Some very enjoyable miles in there for a change. Foot feels better running in shoes than on hard tiles without shoes. I might just try a session this week.

Shotgun

shotgunmcos

Saturday 3 October
Run 6.31m with strides... STRIDES!

Still have to see the Podiatrist again about treatment but it was hard not to get excited about a simple set of 6x 15sec strides. Each <5min/mile pace, so on the toes. First little sprinkle of running intensity in 4 months.

Shotgun

shotgunmcos

Friday 2 October
Row 5k TT

1,000km, 30min TT, 10k TT and 10 workouts done since I posted a sub 19, 18:41. Through those longer TTs, I knew I had a bit more in the tank. Sub 18 is another matter though. It brings me into rower territory.

I did 20min warm up with a couple of bursts at target pace. 1:48 or 3:36 per km. The plan was to keep it steady to 3km and see where I was at that point. I was nervous about this one. Lightly sweating after the warm up I got stuck in. Settled to my pace of 1:47-1:48 and stroke rate of 26-27 almost immediately. I had a rhythm within a minute. Good start..

Heart rate comes into it. I knew that if I hit 3k or 10:40 before the red zone, I'd have a good chance of hanging on. Km 1 by in a flash at 3:34.0 but HRR already past 85%. Km 2 was 3:34.6, good control but no matter how much I tried to relax breathing or faster hands for a split second more recovery, the effort was building faster than anticipated.

By 2.5km the mental game started. I was in the red zone. Km 3 was 3:34.1 and 90% HRR and took soo long. I entertained the idea of calling it at 10mins but stubbornly pushed on. The 4th km started the torture. I made sure to keep driving the legs and keeping the arms straight until last of the stroke. It saved the arms and shoulders but my legs were hurting. Km 4 in 3:34.1. It was very tough but I still had to keep it up. 900m to go sounds easy, sounds short. So many times I've counted down in easy or steady sessions. Just 70 strokes with my legs on fire, HRR at 94% and lungs wheezing.

On every stroke I wanted to stop, to let go of the handle, to stop the pain. But the projected time was motivation. 300m to go is usually time to sprint but I had nothing. I was hanging out of every stroke. Km 5 in 3:34.2 and a finish in 17:51! Bloody delighted with that. The splits may say it was physically a rock solid pace throughout but it was mentally up and down, in and out.

That time would have been an early winter score in my early 20s! I had 3 TTs in mind before Christmas. Thats 1 down and 2 to go. Intetesting that someone on Strava reckons the running equivalent will be a shoe in now. Well, weight and muscle matter more on the rower for starters. But maybe if I can put a base like that together without injury I might get close. A sub 18 5k run would be a lifetime PR.

Shotgun

shotgunmcos

Thanks D
Kate we will have plenty of team hikes to do. Could have used your knowledge to know how to handle the horse blockade!

Wednesday 30 September
Row 1hr 29 Easy | 20k | HRR 48%
Row 35min Easy | 8k | HRR 61%
Yoga 28min

Endurance day. Life got in the way of 2hrs straight but still got the 2hrs done. Need yoga/mobility more often

Thursday 1 October
Kayak Erg 60min | 8.5k @38spm
Row Easy 60min | 14k | inc 1,2,3,2,1 min @5k pace

Easy day today. Going to have a go at 5k TT tomorrow if body up for it. Has to be done early as its my little girl's birthday and I'm taking her on a date after school. Threw 9min of 5k intensity spread out as 1,2,3,2,1 mins over the course of the hour. The pace felt good but my heart rate climbed to 84% HRR on the 3min effort which is bit soon. I'd ideally be 4-5mins in by the time I hit 85%. 90% minimum by 3k. I can hopefully handle the redzone from there..

Shotgun

career move

Looks beautiful. So jealous

Murph_D

Nice work, M, and almost more importantly, nice writing.

Good to see you coming back.

shotgunmcos

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
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w4gCKcjZab226yn9QiHTk6Z_eI7w_U8YAmuPDBRYWCE-2048x1536.jpg

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.
MBDF31ctaCavHfu1UAGmHlEibIR4JWdZDn2OADtXh0I-1536x2048.jpg

MBDF31ctaCavHfu1UAGmHlEibIR4JWdZDn2OADtXh0I-1536x2048.jpg

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.
5mWFnK3-W9w6Q514MD83BXsVPcYD2x20PrDT1Tm2xVI-1536x2048.jpg

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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

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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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shotgunmcos

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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shotgunmcos

Sunday 27 September
Run Easy 8.26m with a 10min build | 1hr 04 | HRR 68%
Row Steady 10k | 40 min | HRR 67%

Another gorgeous crisp sunny autumn Sunday morning. Dropped my eldest into rugby training in town and set off for an hour meandre around the quiet town. Along the strand cans and chicken hut boxes. Nowhere for the youth to go after 11pm on a Saturday night, so the party hit the streets. Leftover chips attracted every pigeon, seagull, duck and Swan in the city. Quite the sight!

After a few easy miles I slowly passed a guy in black tracksuit pants, top, headband and earphones. Looked more like a boxer than runner. It was on the hard shoulder along a 1.5 mile stretch of the condell road. I didnt want to chat so pressed a little. Thought the heavy steps and breathing would fade but he sped up too. I gradually increased the pace to 7:30, still there. 7:00, still on my tail breathing heavy. 6:30, still hanging on and now I was feeling it. Running out of road will he turn with me? With 100m to the turn, I felt him start to sprint, his shadow closing on mine. I accelerated again to the turn and kept it up after the turn. Alas the footsteps and breathing faded at last. I was half worried he would turn and chase. An impromptu race on a Sunday morning! I had 2 more hills to do before I got back to the car but it was happy running.

Out for a meal with the family later and I was in no mood for more. Reluctantly, I hopped on the rower for a steady 10k, feeling the belly full of pizza dough..

Seeing the Doc in the morning to discuss the MRI.

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shotgunmcos

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.

shotgunmcos

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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shotgunmcos

Wednesday 23 September
Row 1hr 23 min | Steady 20k | HRR 67-79%
Run 54 min | Easy 6.46m @8:24 | HRR 61-70%
Kayak Erg 40 min | @41spm | HRR 46%

I had an app with the Doc to go over the MRI results and treatment but alas the kids have sniffles and a cough so stuck home :rolleyes: I did get out for a lovely easy run in the fading crisp evening sunshine. I felt a bit ragged for the first mile after 20k rowing in the legs earlier. Some DOMS there from the thrusters the previous day too. However it loosened out, the pace gradually improved for similar effort and had a really enjoyable 10k. Daylight sure is fading faster these days.

Had a rugby coaches webinar later in the evening that I watched while paddling, making best use of available time for training. Just shy of 3hrs for a midweek day is a win.

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shotgunmcos

Tuesday 22 September
Yoga 45mins
Row 20mins | 5,098m Steady | HRR 62%
Strength 20mins
Row 4mins | 858m| Tabata Set | HRR 83%
Row 41mins | 10,000m Steady | HRR 68%

Workout Day! Eventually I will bring a running workout back into Tuesdays. So today was to get my kicks from a 21-15-9 CrossFit style set and a short tabata blast on the rower.

After a solid 20min rowing warm up I did a short strength session. The 21-15-9 was 40kg thrusters and pull ups. It took me 7 mins to complete the total 45 thrusters and 45 pull ups and I was smashed. I then did an easier 12 min set of calisthenics with my quads still wobbly.

I usually warm up for a tabata set (8x 20sec on 10sec off) but I hopped on cold and went for it. Really went all out on the first reps and then just gave it what I had. I lasted 5 reps strong until I really started to fade. Such a short blast but max effort! I needed my inhaler to catch my raspy breath and I sat back down for a controlled low rate 10k. My arms were shaking for the first 6mins or so until oxygen took control of my body again.

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shotgunmcos

Huzzah! wrote: »

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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Huzzah!

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!

shotgunmcos

Monday 21 September
Row 35mins | 8k easy | 46% HRR
Run 48mins | 5.81m @8:35 | 60% HRR
Kayak Erg 60mins | 9k easy | 41% HRR

An easy row/run brick session to start the week. This is progress as each Monday for the last 2+months I had been rowing 2x8k easy or 16k easy. Significantly I substituted 8k rowing for 8k running yesterday. I ran Sunday too so this was 2 days in a row! I kept a sensible pace for a controlled trot around suburbia. I was awfully tempted to try some strides but that will have to wait. Made the most of a muggy lunchtime window to get the miles in. The foot is not perfect but feels fine running on flat pavement, road or grass. I'll chase the MRI results this week but It will be awesome if I can run every second day.

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shotgunmcos

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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shotgunmcos

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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