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Trample the weak. Hurdle the dead.

GoHardOrGoHome

Need to start a log to put a bit of structure on my training. Initially I'll just log what I've done and then try to introduce some quality sessions.

At the moment I just want to get fitter and stronger overall. Sounds kind of vague and it is. It's at the back of my mind to do a sub3 marathon at some point (maybe 2011) and an Ironman (m-dot or otherwise - Eireman looks good). I want to do the Beast of Ballyhoura next year - http://www.ballyhourabeast.com/.

I'd like to do a few endurance events next year but I know I'll be doing them for the next 20 years or so, so there's no rush - I don't need to "race" them. I must start to work on speed. 5k, 5 mile, 10k, 10 mile and half marathon.

Wish me luck!

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GoHardOrGoHome

Sorry Tingle. This is not a hurdling log I'm afraid!

GoHardOrGoHome

GoHardOrGoHome

I've run 457.2 miles this year.

5 months left in the year.
21 weeks
151 days.

1000 - 457.2 = 542.8.

So I need to do around 109 miles per month.
or 26 miles per week
or 3.6 miles per day.

That sounds easy enough.

GoHardOrGoHome

Date|Day|Race|Predicted Time|Time
2009-08-05|Wednesday|IMRA Earls Drive|?|
2009-08-08|Saturday|IMRA World Trial - Crone Wood|?|
2009-08-12|Wednesday|IMRA trail?|?|
2009-08-15|Saturday|Adidas 10 mile|1h10|
2009-08-19|Wednesday|Aquathon?|?|
2009-08-22|Saturday|Gaelforce|4h30|
2009-08-29|Saturday|Warrior's Run|?|
2009-09-12|Saturday|Roar Adventure race Achill?
2009-09-12|Saturday|Tri an Mhi Triathlon?|?
2009-09-19|Saturday|The Lakes 10K|42:00|
2009-09-26|Saturday|Adidas Half Marathon|1h30 - bit optimistic|
2009-10-04|Sunday|Rathfarnam 5K|19:59|

Slogger Jogger

Good luck Eamon. I contemplated doing yesterday's race but the thought of running near Kippure again and the need to be very familiar with route options between Tibradden and Cruagh, put me off. Sounds like a good, if tough day out. I took an alternate option of recce'ing Fraughen Rock Glen to Lug. Tough route.

GoHardOrGoHome

There were only 16 of us in the race in the end. I also shared your doubts about the navigation of the route so I decided to take it dead handy for the first half and let Joe Lalor overtake me. On a trail on the other side of Tibradden on the way up to Cruagh he nipped through a sneaky little rabbit hole up into the forest! I followed him and we cut out a huge zig zag portion. In doing this I held myself back from what I would have considered a comfortable pace but I haven't had any LSRs in the last while so I really didn't know what my body could take. I reckon going slow was the best thing I could have done to stay comfortable towards the end of the race.

Kippure was pretty rough going on the way down. Found myself tripping and not being as sure of foot as I was at the Kippure handicap.

I was pretty tired at the end but really glad to get on my feet for 4 hours. My last long run was 1h30 and it's been months since I've done a long run so I want to re-introduce one or two longish runs a week.

Fraughen Rock Glen looks good. I'll be doing Gaelforce that weekend so I won't be able to make it.

GoHardOrGoHome

Felt alright on Sunday and meant to get out just for 2/3/4 miles to see how the legs were. In the end I took up my friends' offer of a gym session. I have no idea about weights. I'll post the workout when I find out what exactly we did.

6.5k easy run with my sister in Carton Demesne. 42 minutes. 2009-08-03 Monday.

GoHardOrGoHome

GoHardOrGoHome

Weights session on Sunday 2009-08-02.

Bench press - 10 x 20kg, 8x 30kg, 5 x 40kg.
Bent over row 20 x 7.5, 12 x 10kg, 10 x 12.5kg
Tricep pull down rope 10 x ?
Tricep pull down bar 10 x ?
Bicep curls 10 x 7.5?, (left and right), 10 x 10 (I think)
Pull ups - 10 unassisted, 10 assisted by 20kg (I think)
Military press 10 x 17.5, 10 x 17.5, 10 x 17.5
Leg press - 10 x 50kg?
Pressups 10, 10, 2 (arms wouldn't work anymore).

Huge improvement needed!

GoHardOrGoHome

7.95k today (2009-08-04 Tuesday). Very easy pace. Lunchtime. Knee felt a little "creaky?" at the start. 10 minutes in it warmed up nicely and I felt great for the rest of the run.

Good stretch afterwards (I'm really bad at stretching after runs). Calves, hamstrings, quads, glutes and a few arms stretches. Arms and chest are still sore from the weights session on Sunday. Although the neck and shoulders were a bit tense from the run on Saturday (I think).

IMRA race tomorrow. Not expecting to be fully recovered so if I feel any tweaks or niggles I'll slow down to a jog and just finish the distance.

GoHardOrGoHome

Unscheduled 7.1K run at lunch time today (2009-08-05 Wednesday). Very easy pace. Will look at the heart rate data later but reckon it was pretty much between 125 and 135. Took about 42 minutes.

IMRA race tonight. Hope to do a long warm up.

Running Bing

GoHardOrGoHome wrote: »

Weights session on Sunday 2009-08-02.

Bench press - 10 x 20kg, 8x 30kg, 5 x 40kg.
Bent over row 20 x 7.5, 12 x 10kg, 10 x 12.5kg
Tricep pull down rope 10 x ?
Tricep pull down bar 10 x ?
Bicep curls 10 x 7.5?, (left and right), 10 x 10 (I think)
Pull ups - 10 unassisted, 10 assisted by 20kg (I think)
Military press 10 x 17.5, 10 x 17.5, 10 x 17.5
Leg press - 10 x 50kg?
Pressups 10, 10, 2 (arms wouldn't work anymore).

Huge improvement needed!

Nice workout there Gohard. Hoping to start something similar myself. Wouldnt imagine it would be too long before you start noticing significant improvements if you keep that up.

GoHardOrGoHome

Running Bing wrote: »

Nice workout there Gohard. Hoping to start something similar myself. Wouldnt imagine it would be too long before you start noticing significant improvements if you keep that up.

Thanks RB, yeah, I'd like to make it part of my strengthening routine. I'd be a hard gainer i.e. I wouldn't put muscle on easily which is no bad thing when running is my main concern. I wouldn't be obsessed about keeping my weight low though. You never know, soon I might have those dancing pecs!

I'm going to look through "The Lore of Running" and "Advanced Marathoning" to find some specific drills which would be beneficial for running. I'm not too bothered about leg exercises as I do a decent amount of hill running which I find enjoyable. The gym would be a chore.

On Tingle's advice I just want my whole body to be stronger so that I can withstand injuries. Towards the start of the mountain running season I found my left lower back just felt a bit weak when pounding and leaping down steep descents so I want to build that up.

GoHardOrGoHome

Age: 29
Height: 177cm (5'9")
Weight: 66kg

Body fat is probably around 15%

GoHardOrGoHome

GoHardOrGoHome

2009-08-05 Wednesday

7.1k lunchtime run.

2.5k warm up. Pace 5:50/k (approx - stopped to chat to Vivian)
Set of drills
2.6k jog to start line. Pace 5:45/k
IMRA Earl's Drive race - 7.4k. Time 34:08. Pace 4:36/k
1.6k warm down

Total = 21.2k

GoHardOrGoHome

Had planned on a lunchtime jog but had a meeting from 1pm to 2pm. :mad:

Renewed membership to Trinity gym.

Went for a swim - very easy to start off with.

100m frontcrawl
100m frontcrawl
100m frontcrawl
100m breast stroke
50,50 backcrawl, breast stroke
100m frontcrawl
100m frontcrawl
100m frontcrawl
200m breast stroke.

Total = 1000m

GoHardOrGoHome

2009-08-08 Saturday

Pressups

9,9,11,8,8,11
(with about 60 seconds recovery).

Cycled 23k to Phoenix park, walked along watching the car racing, cycled 8k to bike shop, was told there was a two week wait for a service, cycled towards Trinity, got a puncture, locked my bike in Trinity. Gym closed. No swim. No gym. Decided not to jog home (circa 30k).

GoHardOrGoHome

20k run in the hills. Ticknock, Fairy Castle, Tibradden Cruagh and back.

2h30? Details to follow.

GoHardOrGoHome

GoHardOrGoHome

GoHardOrGoHome wrote: »

I've run 457.2 miles this year.

5 months left in the year.
21 weeks
151 days.

1000 - 457.2 = 542.8.

So I need to do around 109 miles per month.
or 26 miles per week
or 3.6 miles per day.

That sounds easy enough.

Ran 55.6 kilometres this week = 34.5 miles.

So I hit my weekly target.

GoHardOrGoHome

Monday 8k easy
Tuesday 8k easy
Wednesday 8.6k IMRA race
Thursday 8k easy
Friday 8k easy
Saturday Adidas 10 mile (16k)
Sunday 10k

Total = 66.6

Also:

2 swim sessions (min = 1000m each)
1 gym session (min = 1 hour)
3 pressups sessions
100k of road cycling or 4 hours of mountain biking (or some mix - can be split up into several sessions).

GoHardOrGoHome

Nada.

GoHardOrGoHome

9.4k easy run on uneven terrain. Also wore loaded Gaelforce hydration pack. Easy pace. Took approx 50 minutes.

Meant to get another run in this evening but decided to play Nazi Zombies instead.

Maximal press up test (challenge among my friends).

20.

christeb

GoHardOrGoHome wrote: »

Maximal press up test (challenge among my friends).

20.

I presume this is the most you can do in one go?

GoHardOrGoHome

christeb wrote: »

I presume this is the most you can do in one go?

That's it! I've a long way to go! Found the pressups very hard during Tingle's training session.

I have, however, done 14, 19, 14, 14, 19 with about 90 seconds recovery between each set a couple of weeks ago so I'd like to get to a max of 50 soon enough. Just trying to get fitter and stronger over the next, say, two months. Then I can plan winter training!

GoHardOrGoHome

IMRA race. 8.6k Devil's Glen. Report from IMRA website:

Picked up Kevin O'Riordan and Dennis Carey from the Ashford Arms carpark and drove the short distance to the Devil's Glen. Went to register where I was roundly abused for not turning up to the World Trial at Crone Woods the preceding Saturday by Richard Nunan and Mick Hanney. A few other passers-by joined in when they saw I was down, Pol O'Mhurcu getting a dig in. I've done the requisite 3 races for the Irish Championship t-shirt. Come on! Throw me a frickin' bone here!

Anyhow, Rene gave me some sound advice about doing a good long warm up for this race as there is quite a steep start to it - so naturally I stood around chatting to Colin Doyle, Pol, Kevin Magee etc.

Forgot my Garmin and had to race back to the car to get my wrist-laptop (as it's affectionately known because of its size relative to my pencil wrists) and my chest strap for the ol' heart rate data which I never get to look at. It took me ages to get a signal. Rene was giving a race briefing and I was holding my Garmin aloft trying to get a satellite connection. Rene was finishing up so I just put it on my wrist and lo and behold we had traction!

Race started off and I found myself just slightly behind where I probably should have been. I'm always wary of starting ahead of where I "should" be as I don't want to hold up faster runners. Passed a couple of slightly over-enthusiastic runners who got caught up in the frenzy at the start (happens to everyone).

The ascent was fairly tough but I decided not to slow down to a power-walk, something I've been doing lately. This lasted for quite a while but eventually it turned into a nice descent. I like the non-technical descents. I can let loose a bit and lengthen my stride and often catch a few people. I had a little cat-and-mouse with Alan Collins where I would overtake him on the downhill part of the undulating route and he would catch me on the uphill or the flat. Overtook a junior, Niamh Kearney, who was running strongly (she would later power past me raising a cloud of dust in the process). I really opened up on a downhill section and temporarily escaped my pursuers. However, I felt this pounding in my back and had to slow down significantly. Was passed by 2/3 runners on the next descents as I didn't want to injure my back. Could see Richard Nunan a little ahead of me.

On the approach to the car park Niamh Kearney flew by me like a freight train. No stopping her.

We approached the zig zags where I was only slightly regretting wearing my Asics Kayanos (road runners) rather than a pair of mountain runners. The path was a little muddy and the roots were a little slippy and I had one or two close calls. I was overtaken by one person due to my caution. No regrets!

Got down to the river and tried to keep my leg turnover relatively high. Got past Paul Cullen and another guy and was quite surprised to keep pulling away as I didn't feel very fast. I felt like I was plodding along. Eventually I could spot Kevin O'Riordan in the distance looking quite comfortable. I kept going on this flat part (I was later told it was slightly uphill which made sense as we were running beside a river flowing against us). I eventually caught Sonja Fuhrmann which I couldn't believe but I knew there was some serious uphill coming. I was expecting to have to break into a walk but I managed to keep plodding along. I could see Damien Cunningham (fellow Gaelforce competitor) and Richard Nunan ahead and I knew that Sonja was liable to come roaring past me. Glanced behind me and there was no one?! Excellent.

Met Rene along the cliff path part of the route. I asked him "how long more?" , "about a k" was the response. "You're nearly in the top 20". Fantastic. Then we got to another uphill part which I'm sure reduced a fair few people to walking if not tears. I just didn't have enough to catch Damien on the uphill. There was a nice descent to the barrier and a sharp right turn to the finish line. Delighted with my final position of 22! And I beat the girls! Hurray! That doesn't happen very often.

John Langenbach, John Ahern, Richard Nunan and Mick Hanney (fellow Boards AC members) all finished ahead of me which was to be expected! Mick ran far better than expected having been limping around for the last few days due to an ankle injury. 7th overall, and first M40. Smashing stuff.

Two thumbs up for this course. Love those rollercoaster descents.

Thanks again to John Shiels for yet more great photos and to all the volunteers especially to Sinead who went unto the laptop-operator breach once more to help out Vivian. Note to self: must volunteer more.

GoHardOrGoHome

Hadn't done anything of worth during the day and didn't want to let the day go. Hopped into the car at 11:30pm. Got some chicken nuggets and went for a 6k dull jog around the estates of Maynooth. Got back late but happy I didn't completely miss a day.

christeb

GoHardOrGoHome wrote: »

That's it! I've a long way to go! Found the pressups very hard during Tingle's training session.

I have, however, done 14, 19, 14, 14, 19 with about 90 seconds recovery between each set a couple of weeks ago so I'd like to get to a max of 50 soon enough. Just trying to get fitter and stronger over the next, say, two months. Then I can plan winter training!

This can be a nice side project as an addition to your training!

Just re-read the last sentence in the eyes of a non-runner (training to plan winter training) - we must be all nuts! Not to mention the Conn100 guys this weekend

GoHardOrGoHome

Nada (had my gear in the car, dropped off some beers to a friend's house with the intention of going for a run and coming back to a game of poker but then skipped the run and played poker. Until one in the morning).