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A little bit of everything, just faster

  • 26-04-2011 9:14pm
    #1
    Closed Accounts Posts: 2,818 ✭✭✭


    About time I started a log. Been reading lots of training logs and the advice contained within is great.

    My background is I started running about 2 years ago. Did DCM09 and while it was good, I wrecked myself getting around in over 4 hours 10 mins. 2010 did a few multisport races and IMRA Leinster league. Built up a solid base and remained injury free which was great.

    So 2011 and I want to see some improvements. I'm a bit all over the place in terms of targets for the year and straddling the multisport/marathon/triathlon line. Mainly I'm just enjoying my running and cycling and choose events based on location and general funness. I kicked off the year with Art O'Neill hybrid, great craic and hope to run the full course next year.

    I haven't run any standard distance races since Great Ireland run in 2009 so plan to start putting some PBs down starting over the next two months with attempts of a sub 19 5km and sub 40 10km. Top 50 for Gaelforce and Achill Roar would be superb and then see about DCM in October.

    My cycling is pretty poor so that'll be something I plan to focus on.

    Also hoping to do an Olympic Distance Triathlon at some stage but sure see how it goes. :pac:

    Monday
    Quick 6km. Was feeling bloated from a weekend of good food, wine and beer in Galway. Came home and keen to get some form of exercise but not wishing to miss final of Masterchef.

    Average pace was 4.30 per km but 2km of that was at 3.50 pace with the remaining 4km around 4.50 pace

    Tuesday
    31km cycle at average speed of 30.8km per hour
    Cycled around the phoenix park. Did the route of upcoming duathlon series in the park. Found it tough to keep the speed up and was tiring by end of third lap. After the 3 laps, did two bigger loop of the park. Was pleasantly surprised that I managed to keep speed over 30kms.

    Anyway, looking forward to talking nonsense with some of you as well as looking on jealously at some serious impressive training logs.


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Comments

  • Closed Accounts Posts: 2,818 ✭✭✭nerraw1111


    Wednesday 28-4

    IMRA Bray Head Race. 5.6km in 29 mins 30 seconds.

    First Leinster League race of the year. Was a bit apphrensive about this race. Was feeling a bit sluggish and arrived to the race far too early so lots of hanging around.

    Scoped out the first 1km of the run and saw the potential for a bottle neck so planned to be up front from the start. So did everyone else.

    First 200 metres and I find myself behind Peter O'Farrell so knew I was going too fast but there were about 40 of us bunched tightly behind him, no-one willing to pass him.

    Managed to get through the bottle neck at full tilt. From then on, it was a matter of hanging on. Popped out at the cross quick enough and struggled to get the legs turning over, the incredible views helped. I was passed by about four people between cross and trig point and back again.

    Made about five places on the technical descent and in one sweet move, took about four runners at once as they chose one line and I went for the steeper section and popped out in front of them. I was knackered at this stage but the adrenalin was pumping so pushed hard to put off the chasing runners.

    Lace opened just before the steps so last section was a bit hairy. Great race, top 40 finish and pleased to see that I put in about 30 seconds into those I passed on the descent.

    Forgot how beautiful Bray is. Hard to believe it was April in Ireland with hundreds of hill runners under a blue sky with a few hardy souls cooling off in the sea afterwards.


  • Closed Accounts Posts: 2,818 ✭✭✭nerraw1111


    Thursday 29-4

    12km in 55mins. Avg 4.35

    Was in two minds whether to go for a spin on the bike or run.

    Originally planned to do some intervals but was feeling tired from last night and wanted to spend an hour or so in the sunshine. Opted for 12km handy run and enjoy the sunshine.

    I'm crap at doing slow runs and always end up picking up the pace so it wasn't that handy in the end. I just wanted to loosen the legs up but about 7kms in I got the idea that i was just running junk miles so decided to run the last 3km at potential marathon pace to see how the legs felt. Last 3km were 4.29, 4.21 and 4.12.


  • Closed Accounts Posts: 6,492 ✭✭✭Woddle


    Hi nerraw I think I remember from last year that you live close to marlay. I and a couple of others will be doing reps beside the main house every Thursday at 7pm if your interested.


  • Closed Accounts Posts: 2,818 ✭✭✭nerraw1111


    Cheers Woddle.

    I live in city centre but might take you up on the offer, only a 30 minute cycle away.


  • Closed Accounts Posts: 2,818 ✭✭✭nerraw1111


    Monday May 2
    100km cycle, average speed 25.9 kmph (moving) 1044 metres climbed.

    Didn’t manage to get out for a run/cycle all weekend which is the norm but hopefully get to regularly running/cycling 6 days a week.

    Wasn’t planning to do 100km but with weather in Wicklow being so nice, I ending up to doing 100km by mistake. Which was great as it was my longest cycle yet.

    Headed up to The Sally Gap via Cruagh Road without much effort although the wind heading towards Glencree had the bike sideways. Decided to follow the last leg of the Wicklow War upond reaching the Gap as it was just a joy to be in the hills. Blue skies, decent roads and it all felt very effortless.

    Headed towards to Drumin and then Laragh. Stopped for a quick coffee and a chocolate cake at café before realising that I had 50 odd km to cycle home rather than the 30 ish I thought.

    Legs were heavy at this stage and was a hard slog until I rounded Sugar Loaf. Felt great after that until I somehow managed to cycle up Killiney hill, again by mistake. Quick lap around the block to bring me to 100km.

    Not sure what the plan is for rest of the week. Considering either the duathlon in the phoenix park or Howth IMRA tomorrow. A work leaving do the same night complicates things. Will see how the legs feel.

    Giving the Le Cheile 5km a go on Saturday for my first sub 20 attempt. Never ran a 5km race before so unknown territory.


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  • Registered Users, Registered Users 2 Posts: 1,793 ✭✭✭Macanri


    fair play in starting up a training log Nerraw111. You are mixing it all up with road races, IMRA races, adventure and tri - variety is the spice of life and all that!

    All the best with the log, the training and you upcoming 5km race.

    When I saw the title it reminded me of nomadic's log 'Tri a bit of everything' - if you can do a 'little bit of everything' and do it 'just faster' than nomadic then you will be doing well! :)


  • Closed Accounts Posts: 2,818 ✭✭✭nerraw1111


    Cheers Macanri. Will see how the summer goes before settling on any particular discipline. Just enjoying have a decent fitness base to take part in such events.

    Tuesday May 3
    2km WU, 4 * 1km reps with 90 second recovery, 2km WD.

    Decent session last night. Fairly uneventful but doubts creeping in about sub 20 5km attempt at the weekend. Was hitting 3.45 per km without a problem, with a 3.38 thrown in for good measure. But the 90 second breaks were a big help in doing that. Stringing five consective sub 4 kilometres will be tough

    Still in two minds about IMRA Howth Head tonight. It's a great work out and ideally would like to trot around it but I've found it so far impossible not to burst a gut in an IMRA race and fight for every place. ho hum


  • Closed Accounts Posts: 6,492 ✭✭✭Woddle


    nerraw1111 wrote: »
    doubts creeping in about sub 20 5km attempt at the weekend. Was hitting 3.45 per km without a problem, with a 3.38 thrown in for good measure. But the 90 second breaks were a big help in doing that. Stringing five consective sub 4 kilometres will be tough

    Thats just crazy talk, keep the faith. When I ran sub 20 I used to do a similar session to yours. 5x1k at 3'50 with 2 minute recovery.


  • Closed Accounts Posts: 2,818 ✭✭✭nerraw1111


    Le Cheile 5km race

    Preparations for this race was nothing short of disasterous. Man flu or stomach bug on Friday had me in bits. Was in two minds about running it but woke up Sat feeling ok and figured I'd chance it. Managed to miss the train as Irish Rail decided to change the platform at the last min without telling the people who were sitting on a train on the right platform so had to get a taxi.

    The plan was to run within myself, first 5km road race so it was unknown territory. Race started on time and surprisingly found myself with a decent amount of space after 200 metres. 1st km went fine and had to work to keep myself from going off too quick.

    Found the uphill drag ok and made some places up. Constantly checking the garmin to keep it as close to 3.55 as possible. Started to enjoy the race around 3km as myself and another guy started to reel people in. Last km was tough and legs were getting tired. Managed to kick on the grass track and passed a few people. Finished in 19.42 for a PB with a bit left in the tank.
    My splits were a bit all over the place: 3.49, 3.56, 4.00, 3.57, 3.47.

    Confident I can go quicker but yesterday was about enjoying it and banking a time. Might be something in this road racing lark after all.


  • Closed Accounts Posts: 2,818 ✭✭✭nerraw1111


    Monday 16km - 88 minutes - 5.03min/km pace

    Did my long run on Monday, lovely route along Clontarf, on to bull island and on to the nice trail through the dunes. Continued along to set front and finished at Sutton to get the Dart back home. First time I did a proper LSR in a while without messing around with pace. Took it easy the whole time

    Wednesday IMRA Prince William

    Great race. Was keen to run this as I ran it last year and it's about a year on from my first Imra race so be interested to compare races. I never feel that comfortable at a start of the race and took a while to get the legs going. Plan was to keep in touch with a group to the top but conserve something for the descent. A great descender passed me early on so decided to follow in his footsteps. Before I know it, we're steaming past runners thanks to his downhill ability. On the fireroad I thought I might be able to pass him but the finish came too quick and he was too strong. Compared to last year, I've improved by 50 odd positions. The downhill section was slightly changed so can't compare race times but I was 3 minutes quicker to the top compared to 2010 and five minutes quicker to the point where the course changed.

    Thursday cycle 31km, avg speed 23.8kmph, 390metre climb

    First time out on the bike in 10 days. Decided to head to Cruagh Road and cycle the lap for the Hellfire Duathlon. Took it leisurely through rush hour traffic. Still find this climb difficult despite doing it dozens of times. I decided to cycle on the second lowest gear as opposed to the lowest. Tough but was dismayed to find that when I got to the top I was actually in the lowest. Not too worried about the low avg speed as it was very stop/start to and from the hill with traffic.

    Still, need to get a pair of SPD pedals. Using a crap pair of toe clips at the moment.

    Plan for rest of week is some intervals this evening depending on work, either temp or cycle on Sat/Sun.
    The Hellfire Duathlon is on Tuesday. Looking forward it but the run seems relatively flat so there goes any advantage I might gain before the bike leg.

    Then Powerscourt uphill the following day. Favourite race from last year.


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  • Closed Accounts Posts: 2,818 ✭✭✭nerraw1111


    12km on Monday

    Mixed it up a bit and ran 3km at 4.17 pace or thereabouts. Good session but was flagging towards the end. My first run since Wednesday. Really need to be more consistent.

    Tuesday Hellfire Duathlon 4km run, 17km cycle, 2km run

    Was looking forward to this race. I initially thought the 4km trail run was very flat which wasn’t ideal as I was hoping for some hills to get some time advantage on the fast bikers. As it turned out, it had a nice long uphill. Went out fairly quick and found myself in third place after 1km. Eventually the faster guys woke up and came through and I stuck with them. Made back some places on the descent. It was an easy descent so was puzzled why some people appeared to be holding back.

    Got into transition in sixth place in 16.15 and was out on the bike in 20 seconds and down the fast descent. Was using toe clips so no need to change shoes. I’m not great on the bike so was happy enough to hold off people till the middle of the climb and was caught by a 3 people or so.

    Started to cramp a bit at the start of the second lap and another 3 caught me which was a bit disappointing but that was down to bike fitness rather than effects of cramp. Was 16th on the bike leg. Took the start of the last 2km run handy as was still feeling the odd twinge in my calf. Got into the run better than normal and made up some places and finished strong to finish 14th on the second run for 13th position overall.

    Happy with the result, my bike is improving but still annoying to put over a minute into someone on a 4km run and then lose a whopping five minutes to them on the bike over 17km. I plan to get some SPD pedals at the weekend so I'm hoping that they will a pancea to my cycling.

    Great race and well organised. The sun was out and the roads were very quiet. Thanks Queenie. Any traffic out there was well marshaled.


  • Closed Accounts Posts: 2,818 ✭✭✭nerraw1111


    Wednesday Intervals 5 x 1km, 90 seconds rest

    3.46, 3.48, 3.48, 3.57, 3.50

    Happy enough with the session as two of kms was over and back on a trail with a small hill.

    Thursday Howth Head cycle 38km - 84mins

    No average speed as I created three seperate workouts on garmin and not pushed trying to work out overal speed.

    The reason for seperate workouts is that I happened to arrive at the start of the Howth climb during a time trail for Dublin wheelers. So decided to give a TT a go and quickly started a new workout. Buried myself going up the hill and clocked 10.07 for the course. Was gas, I was getting cheered on by some of the wheelers and even ended up on Flickr page of Dublin Wheelers! At the finish line, organiser was roaring at me to give him my number. I was fecked and could only manage a barely audible "no number." Hung around to see some of the other cyclists finish. Tough work coming back along Clontarf seafront, that wind is b'stard.

    Sunday 17km 1.23 / 4.53 min/km pace
    Enjoyed this run. Brought my rain jacket, didn't rain of course, was actually fairly hot. So sweated quite a lot. Was an out and back route, wind at my back on the way out and a 8.5km slog into the wind on the way home. Was feeling pretty good so decided to open the rain jacket to deliberately create a bit of drag and thus give a harder workout. No idea if it actually had an effect but good mental work out.

    Good week overall, probably my biggest running mileage this year, which is just over 22 miles and two decent cycles. Excellent.

    Supposed to hit the MTB trails in Three Rock today, still considering it but the wind is howling and don't fancy the 8km cycle on the roads to the trails on a MTB.

    Plan more of the same this week including IMRA race.


  • Closed Accounts Posts: 2,818 ✭✭✭nerraw1111


    Haven't done a lot in past 9 days or so.

    Twisted my ankle at last week's IMRA race on Wednesday and haven't chanced running on it since. Probably a mistake finishing the race but feck it, didn't want to see all that hard work wasted.

    Since then, I had two endurance events that didn't help my ankle, a family wedding, followed by a weekend in Ibiza. Ankle still swollen and extensively bruised 5 days after twisting. Feels a bit tight but will try running at the weekend.

    Did a short 35km last night, up Cruagh road and around two rock. avg speed of 26kmph with a climb of 442 metres.

    Totals for month of May.
    Running 138.6km
    Cycling 192km.

    Thought I did far more than that but least there's a bit of consistency


  • Closed Accounts Posts: 2,818 ✭✭✭nerraw1111


    Two bike sessions this week.

    Ankle is still sore. I reckon I could run on it no problem but when i put my ankle in a certain, albeit un-natural position, its quite sore. Not sure if that's just bruising. Will see how the weekend is before booking a physio.

    Tuesday Howth loop - 35 km avg speed 29.5kmph
    I've been training blind on the bike in just getting the miles in so decided to do some intervals on the Clontarf speedway, one min, one min off. Then headed up the hill which I find slightly easier than normal and hard slog coming

    Thursday Cruagh Road, Lambs cross, 39km avg speed 22kmph (can't remember exact time

    Decided to head out during a small break in the weather. Was fecking freezing out, toes were frozen, hands numb and could see my breath. Bizarre. Climbed from the Tallaght side and past Hellfire club, down the descent and turned right to Lamb's cross. Took it handy on the descents as first time descending on a road bike in the wet. Met some poor soul at Lamb's cross who was waiting for an hour for a cyclist to come by so he could pump his tire. Luckily I had mine. Decent session.


    Due to enter the Wicklow War in Glenmalure next week and I need to run IMRA on Wednesday if I want to qualify for the league. Not ideal and ankle is gettign a bit frustrating at this stage given that it appears ok. Might drop down to sport in War. Shall see.


  • Closed Accounts Posts: 2,818 ✭✭✭nerraw1111


    Going to resurrect this. Wasn't doing much training for the last month due to sprained ankle, holidays etc but still entering the odd race.

    Main focus now is Gaelforce in 6 weeks or so. This will be my third time doing it. I like the event, great route and a challenging course. So lots of hill running, intervals and cycling between now and Aug 20th.

    Monday July 11

    Double session today, day off.

    AM 16km in Phoenix Park, avg pace of 4.36 min/km. All ran on trails. Great run, lots of deer and their fawns.

    PM
    Cycle - Clontarf
    20km average speed 31.9

    Pleased with this cycle as legs were feeling a bit tired. It must be the 'heat' but had two seperate encounters of knobbish behaviour. Clontarf cycle path can be a pain in the backside at hte best of times.

    First was a taxi driver roaring at me to get onto a cycle path that had not even started. Met him again 20 minutes later where he proceed to talk crap at me while holding up traffic behind him. Second was a bunch of kids deliberately blocking the cycle path and acting tough in front of each other.

    Plan for the rest of the week is IMRA race on Wednesday and half marathon plod on Sunday. Thinking i need to concentrate on cycling as seems to be where i lose the most time.


  • Closed Accounts Posts: 2,818 ✭✭✭nerraw1111


    Tuesday 12 July

    38.62km avg speed 24.7 kmph. 513 metres climb

    Back on the bike. Legs were a bit tired but decided to go up to Hellfire Club and onwards towards Johnnie Foxes, coming around Two Rock and into Dundrum. Felt a bit dizzy after last climb after crossroad at Glencullen. Had to stop for an emergency mars bar.

    Tough session but was happy enough with the distance, climb and speed.

    Wednesday IMRA Kippure
    9.2km 308 metres climb 50.59

    Felt surprisingly fresh going into this but didn't last long and it turned into a hard slog. My lowest position this year but still happy enough given the training earlier this week. Beautiful evening for it.

    Might do a light run tonight and then rest up for marathon plod on Sunday


  • Closed Accounts Posts: 2,818 ✭✭✭nerraw1111


    Sunday July 17 IMRA mountain plod

    Didn't get a chance to go for a run since Wednesday due to work etc

    Felt fresh coming into the race. Did the race last year and was hoping to knock a fair bit of time off, so had 1.45 in mind. Ran in trail shoes last year but opted for road shoes this time round.

    Started off near the front as I knew there might be of a bottle neck at the bushes. Recgonised a few faces from IMRA that are of similar ability to me so kept them in sight. The plan was to take it easy until Tibradden and then push on.

    Found the first 4km handy enough and soon enough we were in Masseys. A couple of lads passed me but restrained myself from chasing them. The woods wasn't that muddy so no issue re grip. Managed to get the two lads before the stiles. Felt really strong at this point but was still had to rein myself in.

    Into Cruagh and I had already made the decision I would walk the initial steep section to catch my breath and keep the legs from burning. Enjoyed this section, as you can power up the hill without going too much in the red. Pretty much had this section to myself. Took a High 5 isogel here which was suprisingly refreshing. Caught a lad on the descent into Tibradden and grabbed a cup of water. Last year, I completely blew up on this climb. Got into a steady pace and grinded out a decent work rate till the Dublin Mountain way. At this point I was caught a group of three. Was feeling ok so decided to hang on with them. We were going a fair whack across the top of the mountain, probs a bit too fast for me. I decided to let them go at the sharp left that leads up to the Fairycastle.

    This section is quite rocky and can be frustrating. I kind of fluked this section and managed not to trip once with the result that I had caught the group of three for the descent.

    Passed one on the narrow trail and ran with the other two. I felt strong on this section and decided to put the foot down. Two other lads also felt strong so we were still together when we came Kilmashogue lane. According to my garmin, we did the last 5km in 18.30. The legs were really sore on this section and i thought the two lads had the measure of me.

    At the M50 flyover, I upped the pace, it was less than a km to go. Only there wasn't, it was about 2km with the small loop of the park. Two of us were still together with the other guy dropping off. I was fading at this stage so lost about 20 metres when the guy behind me gave me a shout to say we missed the turn. I shouted to the guy in front who had to turn back. I was lucky that I didn't lose any time and made a place. The last 200 metres was a hard slog but crossed the line in 1.40 and finished 25th.

    Delighted with the result, knocked a full 19 minutes of last year's time. Great race.

    Might have to up my Gaelforce target. I did GF last year in 4.47 and was aiming for sub 4.30. With yesterday's run, that looks like it's a very achieveavle target if I prepare properly.

    Training for rest of the week will be tough, includes Hellfire Duathlon tomorrow and then IMRA Sugarloaf the following evening.


  • Closed Accounts Posts: 2,818 ✭✭✭nerraw1111


    Hellfire Duathlon

    Last in the Hellfire races, great series.

    Felt ok after the plod two days earlier. Lots of skinny triathletes were out. The run is straight up the Hellfire, over the top, loop around it, another small climb and down to the bikes. About 150 metres of climb Went out hard enough on the run and was 9th or so onto the bike.

    The cycle is a tough course, two laps of about 8km, total 450 metres climb. Found it slightly easier than usual but as expected, the fast tri guys soon caught me. Lost about 2 places on the second lap so was happy enough going onto the second run for a repeat of the run which is murder on the legs. Made up a place on the run to finish in 12th and about 8 minutes quicker than last year.


    Sugarloaf 6km 376 metres

    Was feeling the last two races in the legs but needed to run it to qualify for league. Great but tough little race. Legs didn't really respond so was a bit of a slog. Still a pint and a burger at the end made it worthwhile and I did enough to finished 30th in the league overal. Sweet.

    Tough week so some light core work tonight, a bit of a rest, chocolate and beer.

    In last four days I ran about 1300 vertical metres so decent training for Gaelforce.

    Probs will leave the trail running for a couple of weeks and work on cycling, intervals and hill repeats over next 3 weeks before small taper.





    577


  • Registered Users, Registered Users 2 Posts: 1,793 ✭✭✭Macanri


    Great going nerraw, You're getting some work done with races and everything. You must be getting towarsds the 'skinny triathlete look' yourself with all this hard work!


  • Closed Accounts Posts: 2,818 ✭✭✭nerraw1111


    Macanri wrote: »
    Great going nerraw, You're getting some work done with races and everything. You must be getting towarsds the 'skinny triathlete look' yourself with all this hard work!

    Cheers Macanri.

    Alas, I like my pints and chocolate too much to qualify for skinny tri look. I'm barely working the two vices off!

    Sunday 12.5km
    As usual, didn't get a chance to train since Wednesday besides some core work on Thursday. Inconsistency is a terrible habit.

    Had no set plan but legs felt great so decided to increase the pace over the distance, starting off around 4.30 min per km, to a few 4.20s down to 4.03 and 4.07 for the last two km.

    Monday 78 kms, avg speed 25kmph

    This felt tougher than it should've been. Up Cruagh Road and by Glencree, over Sally Gap and down by Lough Tay and home via Bray, Dalkey.

    Enjoyed the first 30km, great weather and views and the roads were empty. Was knackered by 65km so decided to coast home along the coast road and enjoy the views. 914 metres of climbing and it felt like it. Was almost forced to walk up the hill on Vico road.


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  • Closed Accounts Posts: 2,818 ✭✭✭nerraw1111


    Tuesday intervals 5 x 1km with 90 sec recovery

    Absolute torture. Decided to do these out on the Phoenix Park polo ground. Lovely surface and a great evening for it. I usually do the reps over a random course, never repeating the same circuit. Problem with the polo pitch is that you know exactly how much you've to run! Didn't think I'd complete them all, first one was too quick.

    The five reps were: 3.40 3.43 3.45 3.44 3.47

    Wednesday bike 20km avg speed 32kmph

    Two laps around the Phoenix Park in perfect conditions


  • Closed Accounts Posts: 2,818 ✭✭✭nerraw1111


    Thursday

    Was fairly knackered so did a bit of strength and core work.

    Saturday
    9km - 38.41 - avg pace 4.17 min/km

    Long day in work so went out for a short 10km for a fast run to blow the cobwebs off. Great run, out by the sea. Started out in around 4.20 min/km pace before speeding up. Felt fairly comfortable, good booster.

    Trying to suss out my race pace for the first 14km for Gaelforce so splits were a bit all over the place.

    Monday 16km LSR 80 mins, average pace 4.58 min/km

    Lovely trot around the Phoenix Park trails. Ran with full GF kit. Used the innov8 rain jacket/waist pack, that I got for the IMRA leinster league. Here: http://www.inov-8.com/Products-Detail.asp?PG=PG4&L=26&P=5050973261

    Mandatory kit fits in no problem and was barely noticeable on the run. Really impressed with it, nice bit of kit and for free.

    Tuesday cycle 40km 96mins, avg speed 25.5km ph. 618 metres climb

    Great cycle. Decided to do my normal route in reverse. Up through Dundrum, Burrow road, past Johnnie Foxes and and onto Kilkee road.

    Managed the hills at a decent clip and added another climb for good measure. Felt like a break through cycle, first time I noticed a significant increase in performance. Climbed the hills in a higher gear etc. Avg speed isn't great but I'm putting that down to the amount of traffic lights out and back.

    Decided to take the plunge into triathlons, I can't resist the onesie suits any longer. Planning to hit the pool around end of Sept with next season in mind.


  • Registered Users, Registered Users 2 Posts: 1,793 ✭✭✭Macanri


    nerraw1111 wrote: »
    Decided to take the plunge into triathlons, I can't resist the onesie suits any longer. Planning to hit the pool around end of Sept with next season in mind.

    Hah, good man. How is your swimming at present?


  • Closed Accounts Posts: 2,818 ✭✭✭nerraw1111


    Macanri wrote: »
    Hah, good man. How is your swimming at present?

    I can swim. That's about it. I'm going to go for a swim on Monday and assess how bad I am. I'll be happy if can manage more than 100 metres freestyle without stopping. There was a time, three years ago, where I could swim comfortably for about 30mins.


  • Closed Accounts Posts: 2,818 ✭✭✭nerraw1111


    Wednesday intervals 5 * 1km, 90 sec recovery

    Legs were a bit heavy today. Did a 3km warm up before the pain started.

    Pain, with the usual feelings of 'I'm never going to do 5' after the 1st 1km. Managed to grind them out, 3.43, 3.43, 3.46, 3.46 and 3.45, followed by a 3km warm down. I don't think I was in danger of not finishing the reps but just a case of HTFU mentally.


  • Registered Users, Registered Users 2 Posts: 1,793 ✭✭✭Macanri


    nerraw1111 wrote: »
    I can swim. That's about it. I'm going to go for a swim on Monday and assess how bad I am. I'll be happy if can manage more than 100 metres freestyle without stopping. There was a time, three years ago, where I could swim comfortably for about 30mins.

    I think I was only managing 75m at a time when i started out.
    The best advice I could give would be to go get a few lessons - that can be join a leisure centre group of 10 lessons for about €100, or one on one. Its up to you. You will learn lots. Better to start with proper technique than to build your swim fitness but at the same time reinforcing bad habits.

    It takes a bit of time to get the swim fitness up, but spending time in the water is the only way to do it. You will get back to where you where before (plus some).


  • Closed Accounts Posts: 2,818 ✭✭✭nerraw1111


    Cheers Macanri.

    Thursday 16km 1 hour and 20.

    This was a struggle. Not sure why I decided to this run but niggling doubt that I’m not spending long enough on my feet. Shoulders and right calf were very tight afterwards.

    Saturday bike 30 km – 75 mins. 350ish of climb
    Did this in the rain with a roaring hangover. Hangover probably replicated the last 30 minutes of a long race! Did usual loop around the Hellfire club.

    Was in the mind to turn back at several points but plodded on. I hate the idea of not being able to do something because of a hangover so as a result, I’m more likely to do something with a hangover!

    Descent in the rain was a bit hairy, Gatorskins are on the bike which are supposed to be a slippy. A driver got stuck behind me as I was going pretty slow. They gave me lots of space and after about 2 mins of very slow progress, I was able to wave them through on a clear stretch. They then gave me a flash of their hazard lights to say thanks! Nice gesture.


  • Closed Accounts Posts: 2,818 ✭✭✭nerraw1111


    Monday 62km, 1203metres of climbing, avg speed 23.1kmph

    Bit of an epic ride due to crazy weather conditions in August. Plan was to head to Laragh via Sally Gap and then loop back via Drummin.

    Got to Glencree and the heavens just opened. Ploughed on but by time I got to Powerscourt mtn climb, the rain was horizontal with some hailstones thrown in. Couldn't see a thing, face was stinging so decided to turn back about 5km away from the Gap. Didn't want to waste the day so did some loops of Hellfire via Cruagh and Kilkee in the rain.

    Some good training for bad weather conditions I suppose. Tried a High 5 Isogel Plus, with caffeine, which seemed pretty good, felt fine on the last climb. High 5 energy bar also went down well, very palatable.


  • Closed Accounts Posts: 2,818 ✭✭✭nerraw1111


    Tuesday night 11km

    Hill repeats in the park. Lovely evening for it, love the park on days like that. Amazing how often you find yourself on a trail, winding through trees and not On the trails off the Kyber Road.

    Right calf was getting a bit tight towards the end of the session which is a slight concern. Last time that happened, i pulled it a few days later. It's down to the tightness of my foot. A tennis ball under the foot should loosen it up. Plan to get a sports massage to loosen it up too


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  • Closed Accounts Posts: 2,818 ✭✭✭nerraw1111


    Not doing a lot since the twinge in my calf, just to be on the safe side. Got a sports massage on Thursday which was ridiculously painful. Confirmed my right leg, from hip to calf was extremely tight. How I managed to last the session is beyond me. Was sweating buckets with the pain. Seems to have done the trick.

    Saturday 20km
    A handy enough spin out to Wheelworx to leave bike in for a service. Legs still feel thrashed from the massage, a bit achy.

    Plan for the rest of the week is to do a short fast-paced kms and generally keep things ticking over till 6.30am next Saturday at Glassilaun beach.


  • Closed Accounts Posts: 2,818 ✭✭✭nerraw1111


    Deep in taper madness now. Twinges and phantom aches galore with Gaelforce on sat.

    Was on holiday so didn't do a lot besides a few walks and chilling out.

    Monday
    About 40 mins on hotel treadmill. I don't know how anyone can train in gyms. Mind numbing.
    4 x 1km with 2 min and one min recoveries. 4 min per km pace. Felt good

    Tuesday
    30 mins on gym bike. I can see why people use turbos in summer. Great session as was able to do intervals without fear of traffic etc. About 5 reps of 3 minutes at 80% effort. And about 20 mins of spinning.

    Short spin tonight where I'll practice taping gels to crossbar. Will have a look at course and plan pace. Sub 4 30 is the target but on a good day I reckon I can push that to 4 20. Could be blind optimism though. 447 last year. Last months Marathon plod has given me a boost, knocking 17 mins off on last year's time. Shall see.


  • Closed Accounts Posts: 2,818 ✭✭✭nerraw1111


    And that's a wrap.

    Short 20km spin to loosen the legs and practice taping gels to the crossbar with masking tape. Gels seemed to work out well and the 20km felt easy.

    Best of luck to anyone doing Gaelforce at the weekend and hope you all make those targets.


  • Closed Accounts Posts: 2,818 ✭✭✭nerraw1111


    Gaelforce race report

    Up and atom at 4am and started the slow process of trying to eat two pots of ready porridge. Stuck some techno mixes while I was getting ready which did the job of waking me up.

    Onto to the bus at 5am for the 6.30am start. Target was sub 4 hours 30 minutes and beat last year's time of 4.47.

    Air horns goes and off we go in a mad dash. Within 10 seconds my race number is ripped off. As ever, I try not to get caught in the adrenaline rush and tear off into the distance but at the same time not get stuck behind people on the famine trail. I think I got the right balance as there is very few position changes in the first 4km. Well, except when eventual race winner Peter O'Farrell passes me at the 4km mark. ****! I'm going off too fast I think to myself. But a quick glance of the watch suggests otherwise.

    Didn't feel great on the run, bit sluggish and very hot. Still, the kms were passing nicely, the scenery was stunning, weather was perfect and was going at a nice pace. Took an iso gel before making it down to the kayaks and first leg was over in 1.03. Last year this leg was done in 1.10.

    Into a single kayak which I wasn't expecting. I was terrible in the kayak and lost a min or two, a very frustrating 9 mins or so getting across the fjord. Back running across the boggy section and the last 4km to the bikes. Still feeling pretty good.

    Really enjoyed the bike section and felt strong all the way to the reek. Met a fellow boardsie and IMRA runner on the bike and we worked together for a bit before getting caught by another group just before hte off road section. Group stuck together to the reek as it was difficult to pass and I don't think anyone wanted to risk a puncture or put in a big effort so close to the mtn climb. Did this section in 1.22, knocking 17 mins from 2010.

    Legs felt ok starting off on the climb so decided to take the direct approach and clambered up the side of the reek rather than the path. Managed to drop the bike group on the climb and just kept turning the legs over but the pain was unrelenting. Caught one guy who I knew from IMRA and seen earlier on the run. We got to the top together but his descent was much better, very impressive. I took the direct route down without any problem or spills.

    Back on the bike for the quick blast back to Westport and just the dodgey scelp section to negotiate. Conditions were a lot worse than last year. The chap who had passed me on the descent of the reek was ahead and I could see he was carrying his bike. Not wanting a puncture so close to the end I opted to carry too. Alas 10 minutes later he gets a puncture, about 300 metres from the road. I was gutted for him.

    The closed roads to Westport are great fun. Legs start feeling a bit crampy and on the last run, my thighs start to give out. But still felt strong and crossed the line in a time of 4.12 and 30th position. Delighted. Trained hard for it and it was sense of relief and pride that it paid off.

    Great event. Legs are seriously battered today but I'm not complaining.


  • Registered Users, Registered Users 2 Posts: 2,437 ✭✭✭Izoard


    Sounds like a great day out - what's the deal with the kayak...? Jump into the nearest one with whomever arrives at the same time?


  • Closed Accounts Posts: 2,818 ✭✭✭nerraw1111


    Izoard wrote: »
    Sounds like a great day out - what's the deal with the kayak...? Jump into the nearest one with whomever arrives at the same time?

    Depends on the wave. If you're in the first wave, you jump straight into a kayak. This year there were single and double kayaks. I was directed to a single kayak and off I went on my own. A few others were directed to double kayaks.

    In some of the later waves, you are timed out if you have to wait for a kayak.


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  • Closed Accounts Posts: 2,818 ✭✭✭nerraw1111


    10km in 50 minutes

    Legs are still sore, particularly my thighs. No running since Saturday and with Warrior's run on Saturday, I wanted to try loosen the legs. Wasn't too bad besides a brief downhill which was murder on the thighs.

    Will see how the week goes, Warrior's Run could end up being a nice training run if legs are still sore.

    Plan for September is Achill Roar on the 10th and maybe Dublin Half on 17th and maybe War Powerscourt on 24th. Unlikely to do all three but suppose with the season coming to a close, there's that pressure to do races while you can. Never done a road half before and keen to stick down a marker to see what time I can post.


  • Closed Accounts Posts: 2,818 ✭✭✭nerraw1111


    Warrior's Run, Sligo

    Probably one of the toughest races I've done. Was nuts. Started near the front about two rows back. The start was a bit hectic but the first hill quickly stetched the field out nicely. Got into a nice rhythm and was pushing it from the start.

    Felt good coming to the off road section and started making up places on the climb. Considered pushing a bit harder but opted to take it steady and caught an IMRA 100 racer. Tucked in behind him and followed his footsteps. He did a great job at picking a route up the hill.

    Arrived at the summit in no time, a bit surprised at how easy it felt. The descent was good craic. A couple of 'oh ****, that's a huge drop' moments but got down unscathed and the pain started.

    Haven't done that many road races and very little experience in all out race pace efforts. With 6km to go, I was on the limit and the legs were killing me. Unknown territory for me. The kms were dragging by, so much so, I was doubting their accuracy. There was a guy in front of me who started to pull away from me. Ironically, the uphill sections gave me a break and would start to narrow the gap only for it to widen again on the downhill or flats.

    3kms to go and I'm thinking of walking, 'just for a a couple of seconds.' Feeling a bit light headed at this stage and still no sign of the ****ing finishing line. Finally, we're back in the town and while the guy in front is uncatchable, there's another runner just a 100 metres in front with about 300 to go. I decided to go for it, crowds all roaring along the final straight, feeling amazing.

    I immediately think 'balls, I've gone too early.' However, he's in more trouble than me and I manage to pass him. Cross the line and straight down to all fours, feeling like I'm going to puke. Feeling passes and Gohard is there with a cup of water. Legend! Gun time of 1.07 flat with a chip time of 1.06.53, for 28th.

    Only second time going all out in a road race. Found it very tough mentally to keep up the pace. Very satisfying and pleased with the result.

    Brilliant race though. Certainly the best organised race I've ever run.


  • Closed Accounts Posts: 2,818 ✭✭✭nerraw1111


    Tuesday 12k, 4.50 min per km pace.

    Handy enough run, nice evening for it. Feeling pretty knackered so taking it easy till Achill Roar. Shouldn't lose any fitness or gain any between that and Gael force.

    Lost my bike mojo tho. Struggling to get out and short evenings aren't helping. Will invest in a turbo soon.

    But how do you motivate yourself for hours of turbo? Setting targets for spring?!


  • Closed Accounts Posts: 2,818 ✭✭✭nerraw1111


    Achill Roar

    Second time doing this race, was really looking forward to it but alas the weather Gods were against us this year. Pretty bleak conditions at the outset, strong winds, lashing rain and general mankiness. Wasn't feeling the race at all, pretty dismal summer weather wise ending in dismal conditions. I need a sun holiday at this stage.

    At check in there was a warning that the course might be changed due to the weather. I guessed as much. The run goes pretty close to an edge of a cliff which is a bit hairy in the best of conditions. Was disappointed as the run gives a fairly big advantage over cyclists.

    Race morning and the weather was brutal. Luckily, the start of the race was dry. Got to the start a bit late, missed the briefing and only found the kayak was cancelled from GoHard whilst on the run!

    The beach run was pretty enjoyable, beautiful stretch of sand. The new run was straight up the mountain to some aerials and back down. Felt pretty good up until half way up the mountain. My calves were really sore and tight and the pain was starting to bother me. Sucked it up and plowed on, the climb was unrunnable for me, just a hard slog. Was in 19th position at the top.

    Downhill was good fun, very bouncey and back along the beach. Made up a few positions and was 13th quickest on the run back to transition.

    Onto the bike and for the first time was using cycle shoes and spd pedals (keos). Exited transition at same time as ladies winner. Tried to stay with her but didn't stand a chance. She had an awesome cycle. 12th fastest overal on the bike out out and 8th fastest on the bike in.

    Caught up with Gohard and we worked together for pretty much all the cycle. The cycle was very enjoyable for the most part. At one point we attempted to bridge the gap to a group of three in front of us. For about 15 minutes we worked hard to catch them but to no avail. I was worried we were going too hard too early. Yet if we bridged the gap, it would've made the day a hell of a lot easier.

    Last 15km were tough. It was still the two of us together taking turns at the front or the side. The road back to Keel was torture. At this stage, I just wanted to finish so put the head down. Finished in 25th which I was happy enough with given the strong winds.

    Definitely a day for the strong cyclists. Guys that were 6 mins behind me after the run managed to pass me on the bike. In a way, I'm glad the conditions were so testing. Good mental training and a decent work out. Also means I can probably gain 6 minutes on the bike with decent bike training. I only have a road bike less than 6 months so pleased with the improvements so far.

    Well run event as usual.


  • Closed Accounts Posts: 2,818 ✭✭✭nerraw1111


    Starting this back up. Took the last few weeks off to relax. Kept the biking and running up but not following any particular plan.

    Did a lot of mountain biking up in Ticknock which is good craic and a decent work out, particularly as I have to cycle about 25km to get there and back.

    Doing some nice longish runs, max 20km and some shorter stuff. Trying to get my head aroung the concept of base trainining.

    Did my first swim session today with a view to hitting a few tris next year. Not sure re distance I am aiming for but I reckon Olympic/half might suit me better than sprint.

    Never swam in a lane either so was slightly nervous that I'd be holding everyone up. Fortunately, no-one seemed to be that fast with everyone just leisure swimming.

    Did about 800 metres which I was surprised at. Have never trained at swimming so didn't think I'd be able to swim that far. Didn't pay any attention to times, trying to focus on my stroke... every now and again. It wasn't pretty. I've a few lessons lined up so shall see how it goes. Excited to be finally in the pool.

    Pulling the trigger on a turbo later this week so expecting big improvements for next year.


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  • Registered Users, Registered Users 2 Posts: 1,123 ✭✭✭GoHardOrGoHome


    Hey Warren, didn't know you had a log. That said, I don't follow any logs really. However, I'm keeping a log to put myself under pressure and I reckon reading others' logs will motivate me a bit.

    I'm thinking of getting a turbo myself and watching TV shows in a garden shed with big headphones. Let me know what you get. Problem is, I want to get a second hand bike that I can leave on the turbo with a proper tyre. Don't want to be setting up and taking it apart the whole time.

    Got a mountain bike recently and am hoping to start doing a bit of night biking in Ticknock. Do you have powerful lights on your bike? This one is available for 83 euro from Chain Reactions (10% off until tomorrow I think)...

    http://www.chainreactioncycles.com/Models.aspx?ModelID=24391


  • Closed Accounts Posts: 2,818 ✭✭✭nerraw1111


    It was only when I read your log that I decided to start mine again! I find it a great motivator. Especially some of the tri ppl on here have impressive training logs.

    Ideally would love a second bike for a turbo but will just have to settle with a spare wheel with turbo tyre. Still trying to decide which one.

    I only have a commuting flashing lights. Night rides sound great! Let me know how you get on. That light looks great. Would you go for helmet or bar mounted light for night time rides?


  • Closed Accounts Posts: 2,818 ✭✭✭nerraw1111


    Run 10km 46 minutes

    Great session. Rushed out the door to catch the last bit of daylight/sunset. Very mild conditions. Felt great compared to last week when my left achilles/calf were a bit sore.

    No sign of that today so decided to streched the legs after 7km with a 4.18 and 4.07 kms coming at the end of it.

    Trying to find a triathlon plan to follow for the winter. Any ideas? Standard/half iron distance


  • Registered Users, Registered Users 2 Posts: 6,724 ✭✭✭kennyb3


    [QUOTE=nerraw1111;75107960.

    I only have a commuting flashing lights. Night rides sound great! Let me know how you get on. That light looks great. Would you go for helmet or bar mounted light for night time rides?[/QUOTE]

    Highly recommend the hope vision too, use it myself on dodgy roads and find it great


  • Registered Users, Registered Users 2 Posts: 1,123 ✭✭✭GoHardOrGoHome


    nerraw1111 wrote: »
    It was only when I read your log that I decided to start mine again! I find it a great motivator. Especially some of the tri ppl on here have impressive training logs.

    Yes, the tri ones are great. I have a hankering to do a decent triathlon some day. Not at the level of the lads on here but just that I swam well, cycled well, and ran well. Maybe top 10% (of an easy field!).

    nerraw1111 wrote: »
    I only have a commuting flashing lights. Night rides sound great! Let me know how you get on. That light looks great. Would you go for helmet or bar mounted light for night time rides?

    I have that Hope 1 led bar mounted. I do like the idea of the helmet mount. Not sure how heavy it would be. Not *that* heavy but still! Some of the helmet lights have a battery back that you put in your back pack. I think if I was lacking light I'd be more likely to get a second bar mounted one.


  • Closed Accounts Posts: 2,818 ✭✭✭nerraw1111


    Cool. Will check that out.

    Swim 800 metres ish.

    Headed for a swim at lunch. Had a lane to myself. Sweet. Still just building up stamina. Was happy to get to 750 metres without feeling too tired. Stroke was all over the place at times. Probs did the 750 metres in around 25 mins.


  • Closed Accounts Posts: 2,818 ✭✭✭nerraw1111


    Run 8km 34 mins ish

    6km plus 2 * 1km intervals, 3.43, 3.45. Testing the legs before doing 5*1km sessions. Nice run and felt fresh.

    Will try a sub 40 10km and sub 19 5km before year is out.


  • Closed Accounts Posts: 7,454 ✭✭✭hf4z6sqo7vjngi


    Just came across the log tonight what plans do you have for next year?


  • Closed Accounts Posts: 2,818 ✭✭✭nerraw1111


    Just came across the log tonight what plans do you have for next year?

    Plans are a bit rough at the moment so still in the process of working out targets etc. I'm ordering the Joe Friel book tomorrow as my understanding of training schedules/base training/targeting A and B races etc is not great.

    But the rough plan is to target some half ironman distances and Olympic races. I have some decent training from this summer with some good results in Gaelforce etc so I know I'm decent at that type of distance.

    Ideally I'd be aiming for some top 30 positions. Crazy high target but basing that on previous races against triathletes in Gaelforce etc where I did ok with little bike training. I finished within 36 mins of Marrey at GF so if I can do that in half ironman, I'd be delighted.

    Humber Challenge is a likely target with some Olympics aswell. My swimming is terrible but will work on that. I've a vague 3 year plan ending in an Ironman.

    Any tips greatly appreciated. I do read your log and pick up tips and info from there anyway. Besides the graphs, I have no idea what they mean!


  • Closed Accounts Posts: 2,818 ✭✭✭nerraw1111


    Did nothing all weekend.

    Tuesday
    7km - 30.30 - avg pace 4.21 min/km

    Decided on a quick session as was potato couching all weekend. Really need to get some consistency. Blasted around the local roads and increased the speed each km: 5.00, 4.47, 4.33, 4.23, 4.09, 4.03, 3.52. Happy enough as it didn't feel too tough. Want to increase speed with a final bash on a 5km PB in December.

    Wednesday
    Swim - dist no idea, about 40 minutes tho

    Supposed to be a full lane swim but for some reason it was canceled and a section was reserved for kids, despite there being none. So ended up being a messy swim with lengths of only 15 metres..ish. Was ok, didn't feel tired, just concentrating on technique which is still over the place. Lessons start next week. Ordered a turbo so will start on the bike as soon as that arrives :)


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