A journey of a thousand miles begins with a single step

I dug out The Triathlete’s Training Bible (TTTB) by Joe Friel and found the suggested annual training hours for different triathlon distances.

I now take these to mean hours in exercise as opposed to hours I thought I was inputting to my training including organising myself and my gear, getting there, changing, warming up, warming down, showering, getting home, etc. These peripheral activities could easily add another ¾ hour per session that need to be accounted for under the Time Management heading and perhaps could be done more efficiently. That’s a topic for another day.

Race Distance Annual Hours
Ironman 600-1200
Half-Ironman 500-700
Olympic 400-600
Sprint 300-500


I then went through my training log for the year to date…….205 hours.
Heuston….we have a problem.

Analysis of the log clearly shows that I wasn’t putting in the appropriate time and distances so my endurance levels were inadequate for the events I was doing and I was just about ‘getting round’. Of course I knew that already but the extent of the difference between what I should have been doing and what I was actually doing makes for stark reading. The numbers don’t lie and I can’t reasonably expect to perform adequately given the limited efforts I made in 2009. You get out what you put in. In my defence, I started out at the beginning of this year with the single goal of trying to complete the HOTW and the unspoken dream of maybe stretching myself to complete the Lost Sheep if I was enjoying the training. I did achieve those and other significant goals (Sean Kelly 160km, DCM) but with the feeling that I could do better. The bottom line is I’m going to have to put in more hours of training to achieve my 2010 goals and as a starting point I’m going to assume 500 annual hours in line with the suggested Half-Ironman heading above. Now I immediately have a problem with this as how the heck am I going to find those extra hours??........

TTTB gives a suggested breakdown of how hours could be split between different phases of training (Prep, Base, Build, Peak & Race) and my intention is to use that planning tool for the HOTW and Lost Sheep Tri’s but to use a ‘traditional’ 15 week marathon training plan for the Connemarathon while trying to improve my cycling and swimming on the side. I hope that such a hybrid plan will at least improve my running endurance as analysis of my 2009 log shows it as very limited.

Thanks Izoard,

Well done on the DCM. Saw you (as Batman) were even name checked in the Irish times

2009
Ballycotton 10 88:34
HOTW 3:26
Lost Sheep 7:07 (but incl over 30min sorting out 3 punctures...think about it:mad:)
DCM 4:50

Obviously undertrained for them all so hoping to make amends next year.

Days 5-14

After a 25 min run the Friday evening (Day 4) after the DCM I started to get life back in the legs and got to clear my head out of the rubbish which was starting to cluttering it up.

A busy weekend and week (Days 5-11) meant I only got to do a 40 min run last Thurs morning (Day 10) but that felt sooo good. No tiredness in the legs and a great feeling afterwards. Due to work travel I knew I wouldn't get to the UL 5k race series which started that evening or won't make this coming week but I'm determined to get down there at some stage. My buddy did it and I got back in time for him to call into me afterwards and gave me the positive feedback. Delighted to hear that its a mixed ability group rather than all super fast people so I shouldn't be in my traditional last 5% placing. See.. this log is working already!

Anyway the buddy (BB) is also post DCM and we're planning on hitting Connemara together in April all going well. He was up for a run on Saturday (Day 12) so we did a 60 min circuit near UL which started out as usual with me trying to take it handy and him straining at the leash! The first 35 min were steady and then a 15 min uphill stretch from CPH past Castletroy Golf Club got the legs and lungs working well. I thought I'd be feeling worse than I was so I was delighted then that we were able to do the final 10 min at a faster pace than normal. I knew that 20 miler for the DCM must've been good for something! It felt good coming home at a decent canter rather than the slow shoe shuffle I perfected on the LSR's.

As a result of that good feeling I had no bother getting out this morning (Day 14) for an early 45 min run before breakfast which has set me up nicely for the day.

Whatever about the mechanics of trying to schedule a training plan for the year ahead and conjure up additional hours to complete it, there is absolutely nothing like the feeling I get from running. It really does make the world seem like a better place. For me running is an essential activity like eating and sleeping that I need to do. Now if I could only just remember that when I'm tight for time, energy and motivation. All of those 3 activities (run,eat,rest) tend to get compromised in a vicious circle from time to time. So that's why I'm posting here, so I can access it and remind myself to keep on plan. My motivation has also been hit and miss historically so another thing I want to note here and now is that I'm actually a bit embarrased and ashamed at the minimal effort I put in this year . That's not something I say lightly and its only a personal comment. I know I can do better than I've done and perhaps a poor start is part and parcel of getting into training in a meaningful way. I know that one can't expect to hit the ground running at full speed and I did surpass my original plan. However I do want to be able to look back this time next year and say 'Well, that was much better'. Part of any off season should involve a period of reflection and hopefully this realisation will help with the motiviation for the coming season.

Anyway, back to the nitty gritty. No cycling or swimming on the agenda just yet but planning on getting out for runs on Tues, Fri and Sat this week. The plan is improve speed by training using a 10k plan until Xmas and then the proper marathon training starts. I should've gone for a cycle yesterday morning as it was beautiful but Saturday evening was so bad I hadn't got my act together. I need to start commiting to a decent run on Saturdays and a decent cycle on Sundays irrespective of weather. Away to London this weekend so I need to clear the diary for the following weekend !

Days 15-16

I did a track session last night (Day 15) with a running club (WLAC) that involved 6 x 3mins with 1min recovery in between and also felt the better of it as I hadn't been in about 6 months. Managed about 1.75 laps in each 3mins with splits of 1:40-1:50 for each of the first laps. By the end I was struggling to walk/shuffle back to the start (100m) within the 1min recovery period but seemed to be holding the pace and passing others who may have gone off faster initially. Overall distance was small but pace was quick (6 x 1.75laps = 4.2km in 18mins + 5mins recovery) but running with a group helped 'drag' me along and there was less chance of me wimping out . Was still at the back of the group though.
We did a medium warmup and stretch before and a longer warm down and stretch after.

Went home then and literally dusted off the weights and bench that I had dragged in from the shed to the conservatory. Spiders and all. Set it up and played with the weights until I found a suitable load. Did 3 sets of 15 Benchpress reps with 16kg. Tried to figure out how to do other relevant exercises but got dragged away to domestic duties. I think I'm going to have to join a gym to get proper instruction and a programme because I had a pain in my elbow this morning that I can only put down to bad technique. Joining the gym will help get back into the swimming which also has been neglected for several weeks.

Dusted off a bike this morning for the first time in 2 months and cycled into work. 18mins WOW. Tour de France here I come!

I now might be able to get back from work travel tomorrow in time for the UL 5km race series so I plan on giving that a go. The Limerick Tri club AGM is on Fri so I hope to get in there also and sign up. The real business of exercising is starting to pick up again after a quiet 2 weeks post-DCM.

Day 17-18

After getting drenched cycling home Wed eve I've left the bike at home since. It had been such a super morning I had cycled in wearing shorts and I didn't pay much heed to the conditions until Mrs B rang to offer me a lift home. As it was dark out I didn't think it looked that bad and so declined. Therefore there was no sympathy to be had 20mins later when a drowned rat came through her front door. I had to hug the curb due to the traffic and the floods were so bad and went on for so long I just had to laugh. 'Eejjit' she says.:rolleyes:

Had to travel with work yesterday and despite best efforts couldn't make it back it time for the UL 5km series last night but I got the feedback from the buddy and it seems to be going really well with more bodies there. He improved his time as well so it is the way to go.

So after two days without proper training I headed out this morning before breakfast for a 45min run. Lovely morning even if cool but the HR was high. Avg HR 158 and spotted it up at 163 at one stage. I normally prefer to keep below 150 and I did the same run on Mon with an average of 149 so that was a bit strange. Maybe it was as a result of the driving as it does drain me. Put the pinhead porridge on the cooker when I got back and did some quick weights while that was cooking. 3 x 15reps Benchpress 16kg followed by 3 x 15 reps Bent Row. One of the brothers suggested to do all of the reps of the same exercise together for better effect. Given I'm a complete weights begineer I'm just accepting this! I dug out the Tri Training Bible though and found his suggested beginners programme so I'm going to try getting into that a bit more properly next week. I'm also going to have to do some core work so I'll have to find out a bit more about that also.

Joining the tri club tonight and heading to London tomorrow morning so unlikely to squeeze in anything else until next week.

Summary of week:
2 X 45min runs, 1 track session, made a start weight training, cycled 4miles e/w to work once. Not exactly inspirational but I'm trying. Told ya it'd be a slow burning log......;)

menoscemo wrote: »

Interesting stuff. Where did you find these table?
What is you max and resting HR? I thought I was doing well in DCM training when i was keeping my AV HR under 155, but have recently discovered the joys of running with a HR under 140. I am guessing your max HR is very low?? How did you calculate it?

I can't remember if I got the table from the Lim Tri Club site or the West Lim AC site and I've had a quick look at each but no joy so I'm attaching my own edited copy :eek:. The instructions are at the bottom of the sheet.

As evidenced by my post on your own log re tempo runs I'm fairly new to the technical parts of training so my method was fairly basic. To get my max HR I subtracted my age (41) from 220 to get 179. I took a look at my HRM while resting before I went out for a run and saw it hanging around 60 so that's where I got my resting HR. I should do a proper test to get my max but I know from this year that I'm usually more comfortable when I keep the HR below 150. I should also take my min HR before getting out of bed in the morning but that's less critical. I haven't seen my HR over 175 but my monitor is years old and will be upgraded soon. With the track sessions and 5-7km race series I should be pushing it up there anyway during them but I didn't really ever do much speed sessions in training.

I'm keeping an eye on your own log for guidance on speed as well so maybe we'll figure it out together:).

menoscemo wrote: »

Thanks for the Table Red. I would just say though that 220-age is notoriously unreliable, woddle for example had a max HR of 205....However seeing as you have never gone above 175, it's probably best to assume that high 170's is your max.

Cool. I should do a proper max test anyway. I just thought Woddle was 15

Red, Red, Red.......you'd think you'd have learned by now.

Well, my cunning plan of joining a gym in December took a slight twist last night as I cheerfully announced my intention to Mrs B to kick off my swimming training today with the 7am sessions at UL 3 days a week. Obviously there's a thin line between saying too much and saying too little. Hmmmmm.

To say it didn't go down well might be overstating it and it didn't quite get to a full and frank exchange of views but lets just say that the details of the plan have changed slightly and I've now signed up with another gym for December where I can squeeze in a lunchtime swim (Say nothing catweazle ). On mature reflection, ahem, I would be better getting some face time in the water before mixing it up with the big boys and girls in UL and perhaps there'll be lessons in the New Year that I can sign up for if I behave myself its convenient. Suffice to say that I'm back from the lunchtime swim and its a better solution for everyone :rolleyes:. Now to squeeze in the lunchtime runs on alternative days!

Oh yeah, it turns out that the rescheduled Ballycotton 10 now clashes with the w'end after Mrs B's birthday and that I will actually be taking her away that particular weekend (Huh ). In fairness, I did then suggest that east cork, ballymaloe or.. eh...ballycotton were ideal venues at that time of the year but no joy. It was a bad time to bring up the issue of doing the Limerick Marathon in conjunction with changing the Connemarthon to a Half so of course I suggested it and I then had a hard job trying to convince her that I wasn't taking the mickey by suggesting I ruin a family bank holiday weekend. I don't remember saying it quite like that but that's what she heard. I have a lot to learn about communication!

Now I'm sure anyone reading this is wondering what the heck any of that has to do with training and why is it in a training log. But the reason its there my friends is to remind you and me that we're not just operating in a vacuum and everbodys plans need to dovetail or .......(you fill in the blanks):). Enough said for the time being.

So,back to the beginners lane for me today and thrashed out 750m of atrocious swimming with several gasping attempts at alternate breathing. Arms were aching after 100m and I definitely need to clock up the swimming time again on my own before I can appear in public .

In terms of what I've logged since Thursday, well, it hasn't exactly been my finest hour but its probably going to continue a bit like that for December.

Day 32 Fri 27/11 30min easy run.
Day 33 Sat 28/11 Up to Dublin for the Rugby with BB and straight back down again and out to a function till the wee hours. You know you're in trouble when you've had 3 pints and a kebab by 2pm! C'MON IRELAND!! Does it count if I ran/walked for 15minutes leaving Croker and danced for 2-3hours later? Did manage to organise a local group cycle for Sunday morning next week though as long as everyone remembers that particular conversation.
Day 34 Sun 29/11 SFA - Good for nothing.
Day 35 Mon 30/11 SFA - V Busy with work. Gone 7.15am Back 8pm. See top of post for further details of why my planned run didn't then materialise!
Day 36 Tues 1/12 750m lunchtime swim and track session on the agenda for later .