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At least it not a cold winter morning ergo LSD...
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Hoping to give it a lash MCOS. Preparation could be going a bit better but sure we can only do our best
Too true. With the Beast of the East and Conn Ultra experience behind you though you will be fine. Just some fine tuning on the swimming and some bike work as I'll bet you will be leaving everyone in your wake on the run! I'm hoping to be back to full health for it and give it a lash myself
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Last night: My first experience of hill running. Even more respect for all the mountain runners and adventure racers here. It seemed a bit nuts to be running up and down a mountain but it was a whole lot of fun too and way better than any road or track session! About 6.5k over trail, mud, bog , tarmac and pools that were knee deep at times. The climb took about 21 mins. I fell over twice and ruined a good pair of runners... ah well. The descent back over the same route was about 12 mins and hairy as hell. I thought I was being smart avoiding one deep puddle only to sink a foot into a deeper one! You really had to concentrate on where you put your foot. Falling over while climbing slowly is one thing but I didn't fancy falling at the speed I was descending. You have to either be cautious or brave. There is no safe option. I've never been the cautious type! It was more of a race than a run too so heart rate was beating out of my chest for the whole thing. Very enjoyable run
40 mins cycling before hand, lovely evening for it and I was early for the run. About 22km.
This morning: Decided against the track as legs were a little shocked! Short easy strength and conditioning session instead.
Bench Press 60kg 12,10,8,6
Chin ups 12,10,8,6
Bench Pull 40kg 12,10,8,6
Squats 60kg 12,10,8,6
Focused on form and full range of motion on these exercises. Like below 90degrees on squat, hanging on chin ups etc...
3 miles easy run
10 mins flexibility which is brutal and needs work0 -
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--amadeus-- wrote: »Wimp!
You probably did the right thing though, no point risking a pull or a strain now.
On teh goals things what I mean is that you finished in teh top 25 of a race that didn't go well and wasn't an A target. Do you think at this point that you should be targeting top 10 (or top 5) finishes in your A races? Are you now thinking in terms of places rather than times? And are you going to alter your approach next year to focus on fewer races that you peak for rather than 2 - 3 events per month so that you can see what you are really capable of?
LOL, I didn't see you on the track as I passed it :P I'm happy with my decision. After the hill run and Squats (both new) I have DOMS in teh groins and gluts today.
Good questions there --amadeus--. My A goal is Kilkee, its the national champs and should have the cream of the crop from every club there. Originally the goal was to just complete it as 5 weeks ago I had never done a Tri! A fellow crewmate from my varsity crew who is doing an IM in a few weeks, swam a a kid, same rowing background as me and has been doing Tris for a few years came 59th last year. If I get close to the top 50 I'd be chuffed! To be honest its too soon to even consider next year but I know I can definitely improve my running, get a lot more bike mileage in and get some swimming lessons which should all help. Also its the fastest growing sport in the country, the standard will therefore be higher next year. I'm still focused on my 2009 goals
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Last night: Cycling TT league 18.4 km. 2up this week and I was part of a mixed pair although my partner was an international lightweight rower! 29'27" which was disappointing enough but hopefully bags a few points to hold me poistion in the league with just a couple of more weeks to go! I did a couple of km for a warm up but learned last night that I need to be doing a 20-30 min ride to get warmed up properly.
This morning: Swimming (which has taken a backseat this week)
I arrived late and missed the warm up so straight into the set.
(100m*4 + 2 easy 50m)*4
50m*4 easy focused on bilateral breathing and keeping head down
50m*4 sprint races. Half way through each I focused on getting longer with each stroke and it worked, I pulled away
2,400m total. Felt good apart from the DOMS.
I have decided enough is enough with the 'eat whatever I feel like' diet as I was probably consuming 5-6 packs of biscuits a week etc... I am vowing to myself to get more orgainised about my meals. I'll have one day where I eat what I like otherwise my only treat is a few squares of dark chocolate. Plan for today is
Apple and actimel after swimming
Alpen (low fat milk) with Goji berries thrown in, banana and herbal tea for breakfast
4 slices of wholemeal seeded bread with extra ham, white chedder, low fat cheese spread and cucumber for lunch
Handful of mixed nuts and handful of sultananas and an orange for afternoon snack.
Breaded haddock, pasta and peas for dinner.
Yoghurt for dessert.
I've also replaced the .75L bottle of water on my desk with a 1.5L as I forget to refill the smaller one! Lets see how long the discipline lasts 0 -
Last night: Cycling TT league 18.4 km. 2up this week and I was part of a mixed pair although my partner was an international lightweight rower! 29'27" which was disappointing enough but hopefully bags a few points to hold me poistion in the league with just a couple of more weeks to go! I did a couple of km for a warm up but learned last night that I need to be doing a 20-30 min ride to get warmed up properly.
I assume that by mixed you mean female? Who is the international? I know that Sinead Jennings is savage on a bike. She puts in some super fast times in triathlons. I also heard that Heather Boyle is taking to cycling and doing very well too.I have decided enough is enough with the 'eat whatever I feel like' diet as I was probably consuming 5-6 packs of biscuits a week etc...
LOL...I hear you. I'm a sucker for biscuits and have gotten addicted to cream crackers with Nutella of late. I'm eating them after every training session - with 3 or 4 pieces of fruit too. Need to re-adjust my own diet again. Lent was great as I was very disciplined and stayed off all sweet food. I have gone downhill since those 5 Easter Eggs though and just keep going. Time to hit it on the head for me too.
Are you doing Kenmare MCOS?
It's a pity there's no TT league like that in Galway. Sounds like fun and if the 5k Series is anything to by it would be very popular and enjoyable to boot.0 -
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Dont go too over the top with the healthy eating all at once, maybe try to improve on one or two things at a time , if you are going from a couple of packets of biscuits a week to zero biscuits a day you will really miss them so have maybe two or three a day , i dont know about that eat what you like day it kind of defeats the purpose of health eating cause you will be waiting the whole week for this day and your body will not be used to getting rid of all the junk food when you go bananas eating what you like. Try and break the bad eating habits slowlyI have decided enough is enough with the 'eat whatever I feel like' diet as I was probably consuming 5-6 packs of biscuits a week etc... I am vowing to myself to get more orgainised about my meals. I'll have one day where I eat what I like otherwise my only treat is a few squares of dark chocolate. Plan for today is
Apple and actimel after swimming
Alpen (low fat milk) with Goji berries thrown in, banana and herbal tea for breakfast
4 slices of wholemeal seeded bread with extra ham, white chedder, low fat cheese spread and cucumber for lunch
Handful of mixed nuts and handful of sultananas and an orange for afternoon snack.
Breaded haddock, pasta and peas for dinner.
Yoghurt for dessert.
I've also replaced the .75L bottle of water on my desk with a 1.5L as I forget to refill the smaller one! Lets see how long the discipline lasts
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Bike 40k/Run 5k
It was supposed to be half and half so I intended a much longer run. The cycle seemed ok, went the same route as last time only pushed it a bit in 1'10'37" average 33.9km/h. The last 2km was an incline and I noticed I struggled on it. On to the run and the first 2.5 km was uphill. I felt wobbly, the first 2ks were well over 5 mins each and getting slower. I thought I had felt better but the body clearly wasn't ready to be pushed yet. I hate being sick , Sinus seemed to have cleared up but lungs caved in :mad: Mostly walked back down the hill home. Skipped the swim this morning. Going to take it very easy this week.
An idea from a couple of the other logs, to mark the totals weekly as I go along. It will also make planning for next year easier upon reflection!
Last week totals all in kms
2 swim: 2400/2400
4 cycle: 22/22/40/40
5 run: 11.2/6.5/5/11.2/5
Best session of the week was deinitely the midweek hill run
Worst session of the week by far was the run off the bike yesterday
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Woohoo Doc says I should be good for Athy, I may only be 80-90% but can train and race through the antibiotics, erring on the side of caution and taking it handy this week I was feeling a bit down all day thinking I wouldn't be able to do it. 0
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Woohoo Doc says I should be good for Athy, I may only be 80-90% but can train and race through the antibiotics, erring on the side of caution and taking it handy this week I was feeling a bit down all day thinking I wouldn't be able to do it.
Be careful. Going deep when on anti-botics can cause problems.
Once you've finished the course of anti-botics load up on B12.0 -
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Went for an easy OW swim last night and it was a gorgeous evening. Did 1,400m approx in the lake which was a lot calmer than last time. New goggles stayed clear too! There was a good group of us out with a Kayak guiding for sighting too. Very enjoyable. Tempted to go for a quick run afterwards but held back.
Today is a REST DAY. Even though I woke up early, saw the sunshine and wanted to go for a bike ride before work (bike mileage is woeful this month). I opted for the 2 hours extra sleep instead 0 -
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congrats , the new arrival will help your overall enduranceYa right. I'm just hoping to get around in one piece. The little item of a new arrival (son - yeah man:D) nearly there weeks ago has meant little quality sleep and squeezing sessions in here and there.
Have yet to get on an OW swim in my new wetsuit:(
You'll be having tea and will have downed a pack of biscuits before I finish, even if we are in the same wave start.
mcos sorry for posting this on your log0 -
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Fig Rolls it is then Abhainn
Swim this morning.
700m warm up easy
400m/300m*2/200m*3/100m*3/50m sprints*4
2,800m total. The session was still going on but I pulled out half way through the sprints after cramping off the wall. I found the sets good. Bi lat breathing for first 2k is an improvement for me. Pace was fine and I had some energy left over, just wasn't ready for the anaerobic stuff. Yesterday was a rest day yet still a long day with the last night of College dragging out a bit. I ate a full family pack of bourbon creams but hey I hadn't eaten a biscuit in a week and I have none at home! Been quite good about the diet since last week and feeling notably less bloated. I'll see what the scale says later this week though.0 -
That's some improvement on the bilateral breathing. I'd say you're like a dog with a bone once you get something in to your head. Fair play!
I hopped on a scale at the weekend for the first time in 4 months. We don't have one at home and there was one in the bathroom in the in-laws house. A lot of people have been telling me I've lost weight and am getting too skinny. Yet I am 5 to 6 kg heavier now. Gas! Like yourself, I have cut out some sh*t food but doing it gradually rather than cold turkey. Chocolate is now gone and am only eating crisps with no MSG - Hoola Hoops. It's a start and will scale back on biscuits, etc in the coming weeks.
Congrats Abhainn.0 -
Short tempo run this morning. 4 miles in 25'45". I increased the pace a little every 800m or so. First 800m was about 3'30" and last one was about 2'39". I felt stronger and was happy to get through it with coughing my lungs up so seem to be on the mend finally! The overall pace was about 40 min 10k pace and although I was working hard at the end there was plenty more in the tank. I've been taking it easy this week like I promised myself and beginning to look forward to Saturday now 0
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Best of luck tomorrow MCOS. Sounds like you are well and truely back from your illness. Have a good one.
Not 100% yet but seem to be coughing up the last of it thankfully! Coughing = annoyingbest of luck morro , looks like the weather will be on your side this time
Thank the Lord for that
2 swims and a 20 min run is all the training I've done this week... couldn't take it too much handier than that now could I HUH?! Went for a massage yesterday. I said I didn't have any niggles but then she dug into the calves OMG...... I need to stretch more and get physio more often!0 -
the same happened me , went in with a slight niggle in my hip , the physio ended up sourcing out a pain in my pelvis from the back , they are really good at sourcing out where the pains really start.Not 100% yet but seem to be coughing up the last of it thankfully! Coughing = annoying
Thank the Lord for that
2 swims and a 20 min run is all the training I've done this week... couldn't take it too much handier than that now could I HUH?! Went for a massage yesterday. I said I didn't have any niggles but then she dug into the calves OMG...... I need to stretch more and get physio more often!
Also came away thinking i really need to stretch more , dont know what i am waiting for , an injury :rolleyes:. Dont know bout you but where i go its really good value , one hour €40 , went to the doctor the day before and paid €40 for 5 mins , rip off :eek:0 -
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. Dont know bout you but where i go its really good value , one hour €40 , went to the doctor the day before and paid €40 for 5 mins , rip off :eek:
I paid 35 for 30 mins! Hmmm...
20km easy cycling. Legs feeling heavy and drowsy. Hopefully I'll be fresher in the morning :cool:
Abhainn if you read this before tomorrow, I have a pack of fig rolls in the beg for you Look out for a black and yellow Giant bike in set up! 0
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