Ultra marathon down ...just Half Ironman and Sub 3 Marathon to go

Abhainn · 17-08-2009 12:34PM

Week ending 16th August

I have had chesty cough all week, not bad but a bit annoying
Good week but not happy with the postponed run on Sunday

Mon - Rest

Tues:
Lunch - Run 6 miles at 07:13 pace. HR 135. Felt a bit stale in this run even after 1 day's rest.
Evening: OW swim of 2k approx in 48:00. HR 125. This was really slow. Tide was moving about a good bit and difficulty keeping straight line.

Wed:
8 miles with 7.1 with goal of MP pace of 06:40-06:45. Miles were actually 06:35 average. Session HR 148. This was tough enough as the conditions were humid.

Thurs:
Lunch – 6 miles at 07:25 pace. HR 127
Aiming for 07:30/mile easy recovery run but it was hard to get to that pace! Yesterday's session must have tuned me up well.
Evening: OW swim of 1800k approx in 41:00.
This was slower than expected but second session of the day. My swims efforts on these days are definitely not as quick than if it was just on its own.
Got a really bad cramp in my calf just at the end. This has happened to me before. Don’t know why.

Fri:
A morning bike 78k in 2:35. HR 135. Took it about 35km from the start of stage 1 of the Tour of Ireland. That Cat 3 climb is a long drag alright. It was quite breezy out there but I was happy enough at averaging 30k for the session. Nearly got taken out of it twice in last 30mins by utterly ignorant useless drivers.
Calf was ok on bike but very sore later in day.

Sat:
Rest. Young Sun’s Christening . Marvellous day for it. BBQ went too well and didn’t finish until the early hours of Sun. Managed to try and keep well hydrated through beer and water

.
Calf still very sore.

Sun:
Well wrecked after too much everything on Sat. Had planned for a 6-10 mile easy in the afternoon / evening. But combination of seeing guests off, too tired, calf still sore and Usain Bolt meant run did not happen. Really disappointed at this. But hopefully extra rest day will stand to me this Sunday.

With 6 days to go to Eireman I am fairly satisfied with my form. I hope the swim leg won’t let me down too much.
Calf much better today
Looks like it will be showery with moderate breeze coming from s/w. It’s not going to be easy

asimonov · 17-08-2009 01:07PM

sounds like another good week of training abhainn. Best of luck next weekend, just build on your BOTE performance and you'll do great. Might catch you for a 10k between then and the marathon!

Slogger Jogger · 17-08-2009 08:57PM

You're going well. A day of rest will do you more good than harm at this stage.

MCOS · 21-08-2009 10:37AM

Best of Luck in Eireman Abhainn. Might be a bit hairy out there!

Abhainn · 21-08-2009 02:55PM

Heh thanks MCOS. Yes might not be too nice alright.
I just tell myself it's the same for everyone and it doesn't bother me.

This is the third year of me doing races including all months February - Dec. Weather conditions for every one of those races with the exception of the Longford half last year when there was a heavy shower at the start have all been favourable.

That kind of luck has to run out at some point:(

On another point this has been an odd week. Must be the taper affect again. I seem to have put on a lb or two, been very busy closing everything off with work and also packing for hols on Monday. And on my last planned bike ride last night I had a tire blow out, seems to have been due to worn tire. Thankfully it happened then rather than 14k into bike on Sunday!

Seres · 21-08-2009 04:25PM

best of luck sunday , just a question , how often should you change your tires ? and should you change your tube if you havent had a puncture in ages ( think this might be a daft Question

)?

Abhainn · 22-08-2009 01:50PM

Seres wrote: »

best of luck sunday , just a question , how often should you change your tires ? and should you change your tube if you havent had a puncture in ages ( think this might be a daft Question )?

Seres not an expert but rubber degrades with age so at some point they will give up. But there good and not so good tires on the market.

That tire had just 3000k on it so I was surprised the tire wire had worn away at the rubber for that distance. I had just earlier replaced the tube due to a leaking valve but didn't spot the wear
I would always try and inspect for any obvious signs of damage or cuts before a long bike ride though.

Sosa · 22-08-2009 02:13PM

Best of luck tomorrow,abhainn

Abhainn · 22-08-2009 02:13PM

This week to 22nd Aug

With no hard sessions this week it felt as if I was cheating. But taper is a bit like that.

Monday
Lunch: Run 7.1 miles at 07:16 pace. HR 135.
Body not 100% yet after weekend. But run was ok. Calf ok apart from just a little niggle after 4miles.

Tues:
Evening: OW swim of 1800m approx in 37:20. HR 132.
Swim ok but got bad cramp in left hamstring at end. What is it with these cramps lately?

Wed:
Lunch: Run 6 miles at 07:14 pace. HR 141. I would have classified the efficiency of this run as poor.
Run felt ok but HR up. Maybe due to heat of day, and I seemed to be a bit dehydrated, could also be taper madness or tired as I had not a great sleep last night. Left hamstring from swim last night a little tight.

Thurs:
Up 5:15am but cancelled bike as monsoon has set in and it was pitch dark!
Evening: Intended 40-45k but got a tire blow out at 14k. Steel rim had worn runner of tire. Better now than Sunday!

Fri:
Evening: Ok part 2 of yesterday. 34k in just over 1:04Replaced tire and tube. Nice ride to get legs open for Sunday

Sat:
Easy run 3.1 in 23:20. Beautiful morning. Calm before the storm I hear

Was up at 4am this Sat morning with little girl and looked out into the morning. There was not a sign of brightness. I thought that 24 hrs from now I’d be up eating breakfast.

And tomorrow? Looks like the elements will play a big factor. But I feel good and wish that …
Firstly, the winds don’t cancel the swim.
Secondly, for the bike I hope the winds are s/w to west. It’s be a total bXtch if it comes from the south.
Thirdly, perform solidly throughout and finish strong.

Now must get back to packing for the hols on Monday :cool:

Abhainn · 23-08-2009 11:30PM

You know I had an odd feeling all week about this. Don't know whether it was all the commotion of last weekend with Young Suns' christening, this week and closing all stuff off for work and arranging everything for hols.
I am always excited about races but I should have been very excited about taking part in my first HIM. I wasn't..

On Sat my gut feeling told me they'd be no swim, I would pity the first poor IM hopefuls on the day. Weather forecast was poor.
Up early and left house at 5am, had to divert on way due to an accident (poor guy). Arrived Courtown 5:40, looked as the dawn breaking and this showed us a rough sea. Driving rain and southerly winds.
Asked around on any decision on swim or not? 5:50 it was announced no swim. An 8k run would replace it. Well I thought that would be ok for me but it hardly equates to a swim. Never mind get on with it.
Watched all the IM hopefuls begin their day. Off on the bike they go 30 secs apart. God love them. First timers thought they'd be IM tonight. Not the organisers fault.
Got kitted up (glad I brought two pair or runners) and eventually we’re on the start line after another delay.

8k run becomes 4.1k. Was going to take it easy enough but belted away on my planned hilly hilly warm up. . Into T1 after 13:40 for run. . Throw off the windbreaker and off on bike I go.
Ok first 5k to M11 are a bit of a drag. Try to settle in. Next 14k on motor way are downwind. Yes good speeds but only problem is 14 + 7 against that wind monster on way back.
It wasn't easy on this return leg especially first 8k after the turnaround. Get chatting to a few and there's good banter.
So made 41k in about 1:20 and considering 26k of that was still unfavourable I was happy enough. Settled in for next 21k. At about 50k I started getting cold. I had just my tri suite on but the cold and this worried me. I had to face the elements again on the return. I was definitely concerned. Luckily it passed and the return leg against the wind against the wind was easier than the first leg. The last 16 k is ok and I enter T2 with 3:10 for 97k. Happy even though I was passed by more than I wished in this 3 hrs.
Changed socks pull out the second pair of runners and gallop off on the run.
I quickly head behind a tree, for a pee as was putting it off on the bike for ages.
The first 2.5k (estimate) are on trial and over bridges and up hills and I think of Slogger Jogger running around Avondale in Rathdrum. He'd love this!
With sprint and olympic and HIM on this route now it was tricky.
Legs turn over fine though. Exit the woods and the hills greet me. Pace is really good however and I overtake one by one the athletics with the red number - 20 is my goal.
Pace is steady as I count down my run estimate time from 1:30. There are no km distance markers on route, which also peed me off, but I pass a guy who I was chatting with on the bike for a while he tells me we're at 8.5k according to his Garmin. My pace seems good. With an estimated 25 mins running time left I see 3 /4 ahead and push on. As we are entering Courtown soon I wonder where we head off to make up to the 21k. I follow those in the distance. I pass the entrance to a left road and see a marshall directing an olympic runner, I head on straight and so do all ahead. Now I get peed off again. I didn’t do the swim and now the 21k is short. F this. As you can deduct by now I am a man of minute detail!
I overtake 3 more to in the last k (21 is total now) and am directed to the finish. Run time 1:11 for 17k approx.
Finish time 4:38: HR148
There was no great sense of achievement at the finish. No swim, a long bike, and a short run. Good workout though. Felt good at finish.
On wards to SUB 3

Abhainn · 23-08-2009 11:33PM

Holidays tomorrow. Cyprus here we come again. Going to take a few days off but by Thurs will be down the roads and beaches in Curium taking in a few miles.
Off line for week or so untill dad in law brings over his laptop. Adios

Seres · 24-08-2009 09:08AM

well done abhainn , good report , frustrating re the run and no swim , think thats a runners thing , we hate when the run is short , we feel we have been cheated :mad: , enjoy the holidays !

MCOS · 24-08-2009 12:28PM

Jesus Abhainn your pace for the run at the start was blistering for a flat run let alone with a 3 hour bike and a half marathon yet to go :eek: 3'25 km pace :eek: You seemed to hold the bike strong too and as usual played your game of 'how many places can I make up on the run' :rolleyes: I'd hate to have you chasing me!

I can understand the feeling of anticlimax.. especially as you were clearly on fire!

Have a lovely holiday with the family. Back to sub3 duties soon, easy miles on the sand I'm sure in between..

kruger73 · 24-08-2009 03:01PM

I feel your pain Abhainn.
On a positive note I thought the bike course was superb, but the run course was a joke. I was one of the people who did the shorter run aswell through the mess of the marshalling and lack of signage. Had a good bike.
Finished in 4.22 with 159 average HR.
I am a man for being passed on the run! Must be enjoyable to pass people late in the race.
An absolute shambles of a race.
I'd say we'll have results some time before Christmas and theyll be interesting reading to say the least. Will we be DQ'd?
Well done on your performance, and good luck with the sub 3. You'll demolish it.

asimonov · 24-08-2009 06:35PM

Well done on a good performance in a messy event. I was down there yesterday, it wasn't pretty.

Abhainn · 08-09-2009 11:06PM

Eireman HIM (2/3) Reflection and review

Back from hot weather training in Cyprus where I managed 7 runs but also managed sneakily to put on 2kg:rolleyes:.

As final results are out I see I came 37th in the 2/3 HIM or longest duathlon in Ireland.
There still appears to be an timing error with one competition .
Breakdown:
Run 4K and T1 - 14:33 (16th)
I was probably passed in T1 by 2 or 3 as my transitions are not the quickest.
Bike 97k in 3:10:23 (64th). Or 29% in the finishing field. Or 45 mins behind the winner!
HR average was 148 or 79% which was just inside the aerobic zone. It did elevate against the wind though.
I have aspirations of doing a sub 6hr bike leg in an IM by 2011. But I am fairly certain I have loads more work to put in if I am to achieve that goal.
My bike work needs to improve substantially.I need get a turbo and upgrade my bike kit. My garage is big so no problem with space.
Yes need to arrange some sponsorship I think:rolleyes:
Finally my hydration and fuel on the bike could have been better.
Run 1:11:29 (13th)
Ya I know it was short somewhere bewteen 16 -17k but I was felt I could have taken a few more in the last section if we were allowed to run it. Never mind.

My overall HR average was 150 which was 80% or just around the aerobic limit also

So a few lessons learnt.

Abhainn · 08-09-2009 11:31PM

Week ending 30th Aug

Monday -
Well not much rest as travelling all day with two great kids :eek:

Tues -
Pool, rest, wine etc

Wed -
Beach, rest, swimming, wine, beer, food etc.

Thur -
Ah yes runing again. Thank God.
6 miles at 07:20 pace. HR 140. Run from Curium beach and out toward Akrotiri
8am start. Legs felt a little bit tired so first mile easy. Warm 28C at start.

Fri - Rest, well not really waterpark all day. Some little person wanted to be on the slides all day. Who needs running? I must have climbed a million steps

Sat - 9 miles at 07:18 pace .
7:30am start. HR 147. 25C at start
Curium beach and out toward Akrotiri and around by 3 villages to finish back at beach
Met up with a 53 year old Cypriot for 2 miles on this run. Nice chat. His best time for a marathon was 2:47 some time back. Can still run ok for his age. I went off on another route. Met him again on a later run.
Last 3 miles warm and HR up.

Sun -
6.2 miles evening run. Time 45:33. HR 149
Evening run just before sunset. 27C
Very tough run from Souni village up to mountain village of Kivides and back to Souni. Out section was almost all up hill and strong breeze. Forgotten how hard this run way it was in 2008. Time up 25:33. Back 20:00.

Not a bad week. Took no water on any run.

MCOS · 09-09-2009 09:26AM

Abhainn wrote: »

Eireman HIM (2/3) Reflection and review

Back from hot weather training in Cyprus where I managed 7 runs but also managed sneakily to put on 2kg:rolleyes:.

As final results are out I see I came 37th in the 2/3 HIM or longest duathlon in Ireland.
There still appears to be an timing error with one competition .
Breakdown:
Run 4K and T1 - 14:33 (16th)
I was probably passed in T1 by 2 or 3 as my transitions are not the quickest.
Bike 97k in 3:10:23 (64th). Or 29% in the finishing field. Or 45 mins behind the winner!
HR average was 148 or 79% which was just inside the aerobic zone. It did elevate against the wind though.
I have aspirations of doing a sub 6hr bike leg in an IM by 2011. But I am fairly certain I have loads more work to put in if I am to achieve that goal.
My bike work needs to improve substantially.I need get a turbo and upgrade my bike kit. My garage is big so no problem with space.
Yes need to arrange some sponsorship I think:rolleyes:
Finally my hydration and fuel on the bike could have been better.
Run 1:11:29 (13th)
Ya I know it was short somewhere bewteen 16 -17k but I was felt I could have taken a few more in the last section if we were allowed to run it. Never mind.

My overall HR average was 150 which was 80% or just around the aerobic limit also

So a few lessons learnt.

Thats a fantastic result Abhainn, really is. I knew you would do well anyway but when they turned it into a Duathlon I knew you would do even better with those running legs of yours! Idea, check out the TI website for AG Duathlon World Champs next year in Edinburgh. I reckon you could qualify handy if you did one of the qualifying events might be something interesting to add to next years list of challenges.

Also I reckon you already have the speed for sub 6 hour bike and its just a matter of mileage and pacing well to get the best out of your run, which is by far your quickest discipline. Not resting on your laurels on hols either tut tut

Abhainn · 10-09-2009 10:49AM

Week ending 6th Sept

Mon - Rest

Tues -
7:30am run of 8 miles at 07:06 pace. HR 143. Run from Curium beach and out toward Akrotiri and return.
Good run. Last two miles close to MP. Temp 26C.

Wed -
7:35am start. 6 miles at 07:32 pace. HR134. Temp 25C
A bit wrecked after a night out with family in mountain village of Vassa so intent was to take it handy. Met Anthony mate again on route and rang back easy with him.

Thur -
11.3 miles at 07:11 pace. HR 141. Temp start 21C, finish 25C.
This was an early one. Up 3:20am to collect in-laws from airport. So instead of going back to bed I headed out for a sunrise run.
6:15am start. From Curium beach and lopped around 3 villages. I had planned 10 miles but added in another loop and then back to beach. Felt good all through run apart for mile 4 for some reason.

Fri – Rest

Sat - 7:50am run of 6 miles at 07:21 pace. HR n/a. Again Curium beach run.
Out last night and it was a bit of a late one.
Head not good and body dehydrated but after 1.5 miles felt not too bad.

Sun - Rest

So overall happy with week. All runs were followed by a refreshing sea swim. Took no water on any run.

Abhainn · 10-09-2009 11:26AM

The plan on holiday was rest, enjoy myself, maintain fitness and not put on too much weight. The sessions were all aerobic stuff, which was the idea. Leave all the harder longer stuff for my return.

The family remains on hols for two more weeks. So this gives me an opportunity to up the training intensity quickly for the marathon but importantly recover sufficiently also.

I have two races planned in the coming weeks, the 10k Lakes and the half in the park. Even though I’ve raced the recent runs in the tri’s well all summer I like to reassure myself. I do realise I probably don’t need both. Hopefully it will give me that added boost of confidence for the big race itself.
Regarding LSR’s I have a 17, 20 & a 21 planned and commencing the first this weekend.

Abhainn · 14-09-2009 12:32PM

Week ending 13th September

Mon – Rest..

Tues:
Run 6 miles at 07:10 pace. HR 135.
Fairly happy with run. Conditions poor.

Wed:
7.1 miles at 06:59 pace. HR 141.
Good session. Felt lively. Did 8 x 20-30secs pick ups in this session.

Thurs:
Evening track session. It’s been 6 weeks since the last similar VO2 max session. Then I managed 8 x 800 at 2:41 average.
The plan this time was 6 x 800 at sub 2:45 pace with easy 400m between.
Found this session tough to say the least. Pushed no’s 5 & 6 hard but then decided to throw in 2 x 400’s at the end
Splits were:
1. 2:39 HR 157 / Max 168
2. 2:39 HR 164 / Max 173
3. 2:37 HR 166 / Max 177
4. 2:39 HR 165 / Max 174
5. 2:38.
6. 2:38
7. 1:18
8. 1:18

Seems to be a problem with HR readings after no.5 as they were inconsistent.

Fri: Rest..

Sat:
10 miles in 68:54. First 5 at 07:12 pace second 5 at a slightly faster than MP at 06:34. HR 148. Not overall trilled with session but I suppose it was satisfactory

Sun: 18 miles in 2:09:50. HR 145
Well, a rather horrible run in perfect conditions. Legs felt heavy and unresponsive until about half way.
I decided not to bring water but was dying of thirst from mile 12. Was even thinking of jumping into the river at Ashford on the return, that’s how bad I was!
Anyway speeded up last 6 miles to under 07:00 pace to get home quick!

Weekly miles total = 47.3

The Lakes 10K this Sat.

jaymack75 · 14-09-2009 03:17PM

great week's training Abhainn - good mix of sessions....excellent long run following the 10miler and that track session..... pushing through the 20miler with heavy legs will really stand to you at dcm

just wondering.....are you following an 'official' marathon training plan?.......or how are deciding on which sessions to do - and in which order?

Abhainn · 14-09-2009 08:38PM

jaymack75 wrote: »

great week's training Abhainn - good mix of sessions....excellent long run following the 10miler and that track session..... pushing through the 20miler with heavy legs will really stand to you at dcm

just wondering.....are you following an 'official' marathon training plan?.......or how are deciding on which sessions to do - and in which order?

heh jaymack last week's sessions just sort of happened that way though the long run was the main target last week.
I'm loosely following the Advanced II Hal Higdon's marathon plan for Dublin. I have followed his plans for last two years including the one for the Ultra.

Sosa · 14-09-2009 09:38PM

Great result at Eireman Abhainn,whats your target time for the lakes 10k ?

Abhainn · 15-09-2009 02:32PM

Sosa wrote: »

Great result at Eireman Abhainn,whats your target time for the lakes 10k ?

Hi Sosa - thanks

McMillan has me down around 36:40 so I'm hoping to get close to that

Sosa · 15-09-2009 03:47PM

Abhainn wrote: »

Hi Sosa - thanks

McMillan has me down around 36:40 so I'm hoping to get close to that

Best of luck with it,look forward to reading yor report

Abhainn · 21-09-2009 01:01PM

Week ending 20th September

Mon
Recovery run 4.4miles at 07:28 pace. .

Tues:
7.1 miles at 07:06 pace. HR 138.
Positive run, legs feel more lively. This is better.

Wed:
8.1 miles at MP of 06:39. HR 148.
Felt strong.

Thurs:
6 miles at 07:09 pace. HR 131.
Efficient run. Feels good

Fri: Rest..

Sat:
The LAKE’s 10k race in Blessington
Finished in 36:10. 8th position.
Well done me. McMillan had me at 36:40 so I was very satisfied at the finish time.
I was hoping I could get into a group around the same pace as me so I could get pulled along but I ran all of this on my own. Heffsarmy overtook me around 3k but he was never too far ahead. The first 5k were relatively quick and I went through that point in 17:57. I knew there was a hill around 6k so a sub 36 was probably not going to be on.
Though if I purchased some racing shoes it may have given me those 11 seconds
That hill was a tester ..phew. I overtook Heffsarmy here as had to sort out the nature I think. I continued strong over the remaining 3k’s making sure I was not going to be overtaken.

K splits were
1. 3:28
2. 3:35
3. 3:27 (Short?)
4. 3:55 (Long?)
5. 3:32
6. 3:37
7. 3:59 (Big hill!)
8. 3:36
9. 3:25
10. 3:36

Max HR 178. Average 172

Sun: 20 miles in 2:20:24.Pace 07:01. HR 145
What a difference from last weeks’18miler!
I don’t know whether it was because of the Berlin marathon and Haile and all the boardies but this was just one of those great sessions. The legs felt really fresh and I had to purposely keep the pace down to around 07:10. I had intended on 07:20-07:30 pace because of yesterday’s race.
Ok legs weren’t as fresh from 15 miles to the end but a great workout in splendid weather.
Last 8 miles were done at 06:50 pace.

Weekly miles total = 51.8

So last tune up race is the Half marathon in the Park this Sat. I really shouldn’t race this hard but I probably will

Sosa · 21-09-2009 01:14PM

Great result Saturday Abhainn and to follow it up with that 20 miler at that pace Sunday was some weekend for your training.
you are nailed on for sub 3....plenty on here tried Berlin,i think only Village Runner did it.
Maybe another 10 trying in Dublin,2 or 3 might do it...you will be one of those.
Keep it going and i will talk to you up there,Sungod is doing it aswell.

MCOS · 21-09-2009 02:20PM

Can you even remember the day when you were finding 7.30 - 8 min pace territory tough going or were you just always this quick?!

*searching for hope.....:rolleyes:*

Great running this week Abhainn.. dead cert for the sub 3 more like 2'53 if you ask me

Abhainn · 21-09-2009 04:01PM

MCOS wrote: »

Can you even remember the day when you were finding 7.30 - 8 min pace territory tough going or were you just always this quick?!

*searching for hope.....:rolleyes:*

Great running this week Abhainn.. dead cert for the sub 3 more like 2'53 if you ask me

Yes when I was 87k. But shifting that 13kg is the key
I was always fairly quick on the football field though.

2'53 would be a big ask. 2:54:59 is might be possible if all goes well.

Ultra marathon down ...just Half Ironman and Sub 3 Marathon to go

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