Catweazles Half-Ironman or Chicken challenge

metal dog · 15-02-2010 11:18AM

catweazle wrote: »

Made some newbie mistakes today on my lsr, my first was listening to the small amount of music I had on the ipod first (old ipod). I was smashed for the last 5 miles of this run today and all I had was some historian ranting on about the French revolution for motivation. Any more educational podcasts are going to be listened to at the start of the run.

Totally have the same experience - I have to start with the 'educational' stuff and kick in the uplifting tunes towards the end - other way around I go out too fast and end up listening to some meandering geezer who is sitting down and in no rush to get anywhere;).

catweazle · 15-02-2010 11:04PM

Yes I listened to one going on about ninja assassins at the start of my run and I was absolutely fascinated.The same guy at the end of the run was driving me nuts with his snooty voice.

20 miles next weekend, I am going to have to download some magic stuff.

Knees very stiff today so did 1000m swim easy with no watch and 15 minutes of Jacussi.

I also used the back waterfall, I am trying to relax more when i run but the shoulders always seem to hurt come about 15 miles.

DustyBin · 16-02-2010 10:04AM

I had terrible stiffness across my shoulders before, it was because I was running with my shoulders way too high - I probably looked a bit like a turtle trying to pull my head in between my shoulders.
When I was running either long or fast I always reverted to bringing my shoulders up and my head down - as if I was clenching my whole body.
I got some good advise at the time from How_Strange, and also when I'm on a long run and feel the tightness coming on I bend down and just shake my arms really loose - whilst still running.
Don't tend to get that pain across my shoulders anymore thankfully.
This is what How_Strange told me:

How_Strange wrote:

Speaking as someone who suffers from stiffness around my neck and shoulders, if this is a problem which only started when you took up running then you're definitely tensing your shoulders while running and you probably don't realise that your shoulders are up around your ears.

You need to consciously drop your shoulders while on a run. You may need a physio or sports massage therapist to show you how to do this but when your elbows are tucked behind you, close to your trunk, then consciously try to drop your shoulders as if someone is pushing on them.

A massage might be a good idea to get rid of existing tension.

I found that even just concentrating on tucking my elbows in helped alot with bringing down my shoulders

catweazle · 16-02-2010 10:59AM

Will try that Dusty, I did try and change my running style a while back after xmas, keeping my hands very low down. After a few sniggers and digs from some members of the club calling me the apeman i soon went back to my old style

In Dublin all day today so went for the run this morning, beautiful day. I cant remember if i have ran once in the rain all this year,have been very lucky so far. Knees were stiff last night going to bed but no problems today

5 miles 46 minutes AHR 137

catweazle · 17-02-2010 09:44PM

Hamstring niggle again tonight on around the 10k mark, thought it might run off but it was still there so shut up shop at 13.5. Just a very light tightness at the back of my left leg. I am racking my brain trying to think was it my right or left hamstring last week that was at me so I have it bolded this time in case i need to to check some other time.

I have 4 miles at lunch tomorrow but i think I will skip it and go for an easy swim with pull buoy and streches after, I have turbo session in the evening, + rest day friday. So with minding I shold be fine for this weekends lsr.

Did an easy swim today again, 1000m straight. I have cut back on the pool praticularly the leg work since the mileage has gone up on the marathon plan

catweazle · 19-02-2010 03:16PM

A second missed swimming session through no fault of my own, arrived to the gym yesterday to profuse apoligies that their was repair work being done on the pool and that they should have rang me to tell me, they thought it would have been finished before lunch. Fair enough.

Arrived there today to more profuse apoligies. This time I let vent that I am falling even more behind to Nomadic and N-Dawg because of their mistakes and tridying is catching up fast (no I didnt). But I did say its bad form, there are only two or three regular lunchtime swimmers at most and they are quick enough to ring and text me when my membership is due.

So a total day of rest today, maybe that is not a bad thing with my hamstring worries and high milage coming this weekend. But its costing me a fortune foodwise, cottage pie and curry chips yesterday and some fancy dan sandwich today when normally its brown scones stuffed down at the desk

Did do turbo session last night though, tough hour as usual

DustyBin · 19-02-2010 03:25PM

catweazle wrote: »

This time I let vent that I am falling even more behind to Nomadic and N-Dawg because of their mistakes and tridying is catching up fast

Not wanting to unset you further or anything, but don't forget about Mainah

interested · 19-02-2010 03:47PM

catweazle wrote: »

A second missed swimming session through no fault of my own, arrived to the gym yesterday to profuse apoligies that their was repair work being done on the pool and that they should have rang me to tell me, they thought it would have been finished before lunch. Fair enough.

Arrived there today to more profuse apoligies. This time I let vent that I am falling even more behind to Nomadic and N-Dawg because of their mistakes and tridying is catching up fast (no I didnt). But I did say its bad form, there are only two or three regular lunchtime swimmers at most and they are quick enough to ring and text me when my membership is due.

So a total day of rest today, maybe that is not a bad thing with my hamstring worries and high milage coming this weekend. But its costing me a fortune foodwise, cottage pie and curry chips yesterday and some fancy dan sandwich today when normally its brown scones stuffed down at the desk

Did do turbo session last night though, tough hour as usual

I know it wont help ... but ... the tides look great for a swim this evening

Id go with 2 wetsuits if I was you - have a good weekend chief - everything happens for a reason.

pgibbo · 19-02-2010 03:47PM

I used that swim watch in the pool today. Pretty cool gadget. Tracks everything you need. Shame it can;t make you go faster!

Did the MAsters swimmer you know give you any feedback?

catweazle · 19-02-2010 04:23PM

Havent seen him Gibbo with the pool closed.....I would say he is even more pissed over the pool situation. His two/three hour sessions are out the window. He was going for 100m competitons recently so he was more doing weights but he is back in the pool now up to the longer distances as he is doing the swim part of the 1/2 Ironman in Swinford

I should have something for you by next week, have the bones of it set up.

Didnt see Mainah when I looked he must have only updated recently

catweazle · 21-02-2010 07:56PM

Tough tough day, I am finding the long runs a real ballbuster. Going to start looking into some gels and see if they will give me any improvement, the Nutrigrain bar on mile 10 wasnt enough.

20 miles today in 3.27, crashed and burned after mile 17 and being foolish I had planned the last three miles to be mainly uphill. Didnt walk but the run wasnt much quicker than a waddle at that stage. I had a few layers on so the heart rate belt kept slipping so i pocketed it early on. On a more upbeat note the hamstring wasnt noticed today.

Yesterday did 5 miles in 45 minutes, the plan called for 10 but 5 was all i was going to do as i knew today would be tough

Running recovery week next week, I am hoping I have the back broken with the long runs 19 last week and 20 this week. I have two more 20 milers to go but every 2nd week is now a recovery week

Hope the pool is open tomorrow

Macanri · 21-02-2010 10:28PM

I found the High 5 gels good during the training for DCM09. They also do a High5 Isogel which dosen't require taking water with it. I tried the power bar ones (not sure name is right) but found them a litlle hard on the stomach.

RedB · 22-02-2010 09:49AM

catweazle wrote: »

Tough tough day, I am finding the long runs a real ballbuster.

Well done catweazle. You've got to a very high plateau on that mountain of training you're doing, so its fair enough that it felt tough getting there. You're up there now so hopefully it'll start to feel a bit easier maintaining it compared to getting there. Its high mileage with the the swimming, etc thrown in, compared to whatever level you were at this time last year so hang tough and enjoy the view

. You're in a great position for the season with the level of training you've put in so far. Give yourself a well earned pat on the back and work on the nutrition timing/type and you'll be feeling good about those runs very soon. I'd personally go for 2 water/gel top-ups on a 20miler as you don't need to be running out of energy when you're initially getting your legs used to going out for that long.

ronanmac · 22-02-2010 10:11AM

+1 on the High5 Isogels, found them very easy to take during DCM 09. Contrast that with a Powerbar gel I took on mile 23, which left me vomiting my way up Nassau Street. Not a pretty sight!!

catweazle · 22-02-2010 10:23AM

Thanks lads for the advice, dont feel too stiff today at least. More news on the good news front is my daily conversations to Garmin over my cracked 310xt is that they will cover this under warrenty. However I will wait to see how long it will take before I get it back before I send it as I would be lost without it on the day of the marathon

pgibbo · 22-02-2010 10:31AM

Worst case scenario with your 310xt and I can give you a 305 for the day of the marathon.

catweazle · 22-02-2010 04:38PM

10 daysfor the Garmin they tell me so will send it off tomorrow, so hopefully I will have it back well in time, thanks for the offer anyways Gibbo (might take it off you for Sunday week anyways if thats ok for the long run)

Working late tonight so just a swim for lunch, enjoyed it as I havent been in the pool since last wednesday.

Did 10 x 100m off 2.15 with Pull bouy and then 15 easy minutes in the Jacussi to reward my legs for yesterday

pgibbo · 22-02-2010 05:28PM

catweazle wrote: »

10 daysfor the Garmin they tell me so will send it off tomorrow, so hopefully I will have it back well in time, thanks for the offer anyways Gibbo (might take it off you for Sunday week anyways if thats ok for the long run)

Sure thing. No worries.

catweazle · 23-02-2010 09:21PM

Lunch 1500m in pool, cant get near the fins with mrs c these days but the gloves were back.......left out for the swim class later. I am taking more strokes with them to get across which I know is wrong. So did 500m drills which I actually enjoyed as I havent been doing them lately, it breaks up the monotony of just doing lengths. Did 5*100 off 2.15, i need to reduce these down to 2.10, I am getting lazy and I am finding the 2.15 comfortable. Then a straight 500m with pull buoy coming in at 9.45

Evening run the legs were feeling very heavy but the heart rate was fine.
8.5k in 46 minutes Ahr = 132.

Couple of new hot ones in the gym as well, nearly fell off the treadmill as one particularly tall Eastern European walked by

In Cork all day tomorrow so need to get up early if I am going to get a run in :rolleyes:

pgibbo · 24-02-2010 11:57AM

catweazle wrote: »

Couple of new hot ones in the gym as well, nearly fell off the treadmill as one particularly tall Eastern European walked by

LOL...the day you stop looking is the day you die!

catweazle · 25-02-2010 10:53PM

Managed to get up early yesterday and went for the run, 6 miles in 56 minutes, felt very comfortable, AHR = 133. Was glad later that i got out as I was off to Cork, I tend to eat **** food in the car out of boredom, I used to smoke but now ice cream, crisps etc. Its the only time i really eat poor food.

Today ran 5 miles in 44 minutes, started off slow but heart rate was in high 160's the whole time using treamill pulse checker. Decided I might as well run faster if the hr is high anyways so quickened up for the last couple which was enjoyable, towards the end of the 5 miles my hr rate was down to 137

As I was late home last night i decided I was entitled to a longer lunch so I skipped downstairs for a 500m TT in the pool. I am totally confused, came in at 10.14, but I wasnt sure at one stage was it length 19 or 21. So it was either a very disappointing 10.14 or a satisfying 9.30ish swim. I wasnt pushing off the wall very well due to cramps but I felt strong in the water, certainly I felt I was swimming sub 2 minutes 100ms as I was going along. Only way to know for sure is to do it again, might give it a miss tomorrow though as I am wrecked.

30k on the Turbo tonight, 4 10 minutes burst at cadence 100 and 2 minutes rest between them, again could not get heart rate over 150 at any stage but the lactic was burning the legs off me.

Mrs C is off to Dublin for a girls night out on saturday, its funny how times change instead off rounding up some mates for pints I am looking at seeing if I can fit in a race. There is a five miler in Kilconerion thats very tempting sunday morning

griffin100 · 26-02-2010 08:13AM

Mrs C is off to Dublin for a girls night out on saturday, its funny how times change instead off rounding up some mates for pints I am looking at seeing if I can fit in a race. There is a five miler in Kilconerion thats very tempting sunday morning

If I was you I'd take advantage of the empty house and walk around naked all day whilst drinking beer, eating cakes and watching rugby.....or is that just my fantasy Saturday?

catweazle · 26-02-2010 09:29AM

No that sounds a lot like mine too Griffin, although I am getting tight in my old age and would be feeling guilty about having the heat on

catweazle · 26-02-2010 02:40PM

Running rest day so went for swim at lunch

Snuck the fins out of Mrs C car late last night so I will get the phonecall later no doubt.

1000m of drills
500m with pull bouy in 9.38
100m breast stroke
200m warm down

Got into the 5k race series after some initial drama, would love to go sub 20 in a 5k race this year. These might be too soon for that but it will suit me to start the shorter distances for tri season. I miss just running balls out like I used to

Izoard · 26-02-2010 03:14PM

catweazle wrote: »

1000m of drills
500m with pull bouy in 9.38
100m breast stroke
200m warm down

This would be an example of the "right" swim training...:)

catweazle · 26-02-2010 03:23PM

Notice I havent said what drills though

catweazle · 28-02-2010 09:20PM

Yesterday 5 miles, nice day for running, 45.45 AHR 143. With Mrs c away then I settled down with a nice bottle or red to both rugby matches, the premiership and a film called Ong Bak the Beginning (useless).

Went to bed with the HRM on but couldnt get it to work, tried it again this morning and got it to work, out of dedication i decided to try another 2 hours of sleep rather than race in Kilconeron (Twas a late night also). Interesting results although I didnt get back to sleep again, over the two hours my HR was as high as 72 and as low as 40, average was 48. I have been working off 55 so i can reduce that.

Went for 12 mile today, went a bit faster than usual, 9.15 pace finished in just over 1.51 ahr = 142.

catweazle · 02-03-2010 07:01PM

Monday: Short session in pool 600m drills 400m f/c Total 1000m
Tuesday: 5 mile run 43 minutes

High milage week running so I wont be doing to much else. Finally sent off Garmin yesterday, all going well it will be back sometime next week, I was a bit quicker than I normally would be on the run today. I knew I was but without the Garmin telling me how fast exactly I let it slide as I was enjoying it. Worked from home today so it was nice to avoid the treadmill on a good weather day

catweazle · 03-03-2010 02:56PM

Another day working from home again, I could get used to this. Its great to avoid the treadmill.

That recovery week is looking like it did me the world of good, feeling very strong on the runs so far this week.

Garmin wont be back till next week so I am running from the oven clock this week. 10 miles at lunch in 86 minutes, delighted with this as it was very comfortable.

Downloaded some classic 90's house music for the run too, which kept me entertained, ah those were the days

ronanmac · 03-03-2010 03:44PM

catweazle wrote: »

Garmin wont be back till next week so I am running from the oven clock this week.

Nice to see I'm not the only one using such exact timing measures when I don't have the Garmin to hand

Catweazles Half-Ironman or Chicken challenge

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