Keen to see what the future may hold!

Tues Eve - 24th Aug

LSR - prep time for XC season, perfect session for me to re-introduce myself to the club running scene. Here is the session:

Distance 10.85k; Time 57:33; Pace Ave 5:18min/km; Ave HR (% of Max) 70%;

Very encouraging that I was able to last the hour. I did feel something, not the achilles but surely conected, outside of shin on same side. But it was fine, not perfect, should be able to hold a 5min/k pace for Sunday, I hope.

Something that I noticed this morning, the cold. Leafs falling, really cold, this evening too. Kinda depressing but I actually like the Autumn/Winter time so it ain't all that bad :rolleyes:

Weds Morn - 25th Aug

Was meant to do a swim session this morning and Core and Stretch in the afternoon. Decided to swap the sessions around as my calves were quite stiff this morning. Core and Stretch session felt good. Swim session this afternoon, finally I am beginning to feel momentum, so important to me as it builds confidence.

Sat Afternoon - 28th Aug

About 1500m of OW swim. First 800 or so was grand but the rough, choppy waters made it very very difficult getting back to the tower. Goggles leaking like mad, annoying :mad:

Well it was nice to be back racing I must say. It was however the worst morning I had as regards prep and I'm not going into that here - no need to go through that again.

Swim

So I was pretty agitated getting into the water, not ideal. Once my face hit the water though I seemed to relax a bit, then I heard MCOS calling me (don't know how he knew me with my swim 'mask' on) I told him I'd be tucking in behind him for a lift......who was I kidding? Anyway off we go and I found the going rougher than normal, probably because this year I have been good at ploughing away for the first 200m before settling into a nice pace but today I didn't get away, probably due to the loss of fitness and being race rusty. But it didn't go that bad I don't think. That was until I was getting out and both hammers cramped on me (Athy all over again I thought :rolleyes:)

Swim Time - 28:17 (don't know can't find rankings per discipline, anyone know?)

T1 Very poor, had to stretch out the hammers

T1 Time 1:58

Bike

Cramping as I tried to get my foot in the shoes, horrible but managed it without having to stop. The bike conditions were just like Tuesday morning. First lap wasn't great but started getting into it on lap 2 when the rain came. Had to ease off in lap 2 and 3 just to be safe but but the power down on 4 and 5. Nice course IMO.

Bike Time - 1:13:31

T2 Better T this time 1:15

Run

Well I did say I would take it easy on the run. But in the heat of comp I just couldn't hold back much so just ran by feel. Two people past me and I picked off a good few, although you wouldn't know who's in your wave so I assumed everybody was :cool: Delighted with my run considering the achilles, so maybe a sub 40 in Budapest is on dare I say

Run Time - 40:58

Overall Time 2:25:57 - 94 out of 440 (top 21%) 25th or so in AG

I found it tough going today and I know I can do better and next year I will be looking to take 10 min off that at least. Meet MCOS after and he is in great shape altogether, didn't see the other lads but by all accounts they did mighty! Fair play to Piranha club for hosting such a well organised event.

O and today was an Olympic PB by 4 min for me so I got to be happy overall

Tues 31st Aug

I will miss these early morning spins on a Tues/Thurs, beautiful this morning.

I was going to do 3 x 5k TT's but the garmin bat died so no data, I just did a fartlek session with known landmarks. Good session, legs still feel heavy but I will rest them next week for sure.

pgibbo wrote: »

Well done in DCT. Great result considering all the time off with the injury. Must be a real confidence booster. Way to go :cool:

Thanks P, it has boosted my confidence alright but......I am glad to have Lough Key this Sunday just to sharpen up as I am still feeling rusty.

Tuesday Evening 31st Aug

8.2 miles with the club. Went with the elite group as I hope to be running in their group during the winter. It was supposed to be a 7 min mile pace but the lads tore off at 6 min mile pace, leaving me dropped for the last 5 miles. I stuck it out to the end at 7 min mile pace, it was tough but I thought I'd use this session as a mental toughness test. Stuck in there and actually started to reel the lads in towards the end. This was a tough session but I stuck it out, I will ease back next week for sure.

Thurs 2nd Sept - Tempo Run

3k Easy 5min/k

3k Tempo 11:36; 3:53/k

3k Easy 5min/k

Was running at my best for the tempo, 95% HR. Can't help but feel a little depressed looking at those numbers. I know i shouldn't but I do. Just when compared with my running earlier this year, patients patients......it is what it is I guess.

Macanri wrote: »

GnR were disappointing I hear. Good to see them all the same.

Re the running - If you were told a few weeks ago that you were going to be recovered enough to do that run in that time, I'm sure you would have been glad to hear it. So basically in perspective thats not a bad run at all. I think on the day you will do better with your determination to give it your all, and the buzz that goes with the race. Chin up man, you're doing well.

Ya you're right MAc thanks. I know I should be more appreciative of what I can do.

Friday 3rd Sept Rest Day Today

Decided this was needed, I have really gone from doing nothing to doing double training days and my legs are feeling it especially my ankles which feel like glass. Two short sharp sessions tomorrow on the bike and run, might even do the Lough Key course.

Sun 5th Sept

Nice to have a tri just 30 min from my home place for a change. What beautiful settings in Forest Park, I couldn't get over it. Meet Catweazle before the race, he was racked beside me, he always seems to be in great form, smiling from ear to ear Also had the pleasure of meeting P Gibbo for the first time, briefly but still nice to meet you P. I also saw a girl in a boards singlet out sprint some guy in the finish straight, fair play to her she dug seriously deep!
The quads were hurting from yesterdays session, so that did concern me.

Report

Swim Well the lake was as calm as you like. I did something I have never done before, I don't know why cos it's not that I forgot or anything-spit in my googles and wash them, so as not to let them fog. Just didn't do it and paid for it. Every 50-70m I had to stop, lift the googles and sight :rolleyes: silly, silly boy. I wouldn't mind but my stroke was feeling great.

Time 14:35; Rank 96/300

T1 Frustrated and a bit angry at myself seeing 14:xx, I didn't waste much time in T1, got out in 53 sec.

Bike I was like a bull on the bike but had to pull on the reins straight away, a few tricky, greasy corners saw some lads bounce off the tarmac, looked sore I can tell you :eek: Anyway got into a groove, I knew there were a lot to catch so with little regard to the run I put the head down and went hard. Passed loads. Very disappointing to see the amount of drafting, too many not making the effort to go solo. This was a tough little bike course, 23.5k in distance, with a few tough drags. Found great speed on the down hill sections and flats. With 3k to go I passed my mate, he passed me again shortly and shouted to me that I was doing to much work and I had a trail of bikers hitching a ride with me, sure enough when I looked back there was about 10! No worries, I didn't care at that point. Eased back for the last 2k. On the final bend I almost planted myself into a tree, had to unclip and straighten up.
Time 41:22; Rank 17/300;

T2 Made a decision here, which in hindsight may not have been the best. My insole in my left shoe (my bad achilles side) was all crumpled up inside. I should have taken the extra 10-20sec to flatten it but I just fvcked it out :eek: Time 49 sec

Run This left me with no cushion for my lefty, felt every stone Plus I was now uneven, my right foot was about a half inch higher, this was putting some strain on the achilles on my left. Anyway, I perhaps did overcook the bike a bit, I was breathing heavily for the first k, a steep 200m section didn't help, quads really sore now. Just kept a really nice high cadence and picked a good few off in the run, 10 or so I'd say. Usually strong in the last k I started to fade this time but nobody got me.
Time 20:00; Rank 49/300;

Overall Time 1:17:58; Rank 32/300;

A good workout and I am happy. Noble won but Conor Murphy right up his
hol€. Actually a high quality field, I wasn't expecting that. I feel that if everything went well I could have done it 2 min quicker, but that doesn't matter next week does (this time next week....beer on the banks of the Danube mmmm :cool:)

So really going to ease back this week, I will keep sessions short, my quads need rest. My front wheel will have to be looked out, there is a slight bulge in the carbon part Right now I am bathing my achilles in epsom salts and hot water (thanks interested for advice, it does seem to work), so fingers crossed on that front.

Guys ye're well wishes and support is so well appreciated I have to say that. Thanks.

Monday Afternoon 8/9/10 - Swim Session

Warm Up 300m with pull (saving quads)

10x50m 1-3 side kick with fins
4-6 Single arm drill with fins
7-10 - 50's descending (0:53/0:51/0:47/0:44)

100 race pace 1:39
100 easy
200 race pace 3:32
100 easy
300 race pace 5:27

200 cool down

Tues Morn 7/9/10 - Bike Interval Session

Warm Up 10k spinning

8x45 MAX

1) 420m
2) 440m
3) 470m
4) 440m
5) 490m
6) 480m
7) 500m
8) 480m........7.3k

Cool Down 6k

So as I stated previously I am doing short sharp sessions this week and will continue right up to Thurs morn before flying on Thurs afternoon.

Achilles is feeling fine thank god but I still feel it's weak, but it will hold out I hope :rolleyes: