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140.6 deep breaths...
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Are you giving away some of your preferences there Dory???
:D
Ahhh....but the actual challenge with a formidable opponent and the active maneuvering while switching positions is so much more rewarding than just taking advantage of a man when he's been weakened by other less-delightful forces such as germs and bacteria.
Oopsie! I thought we were talking SBR Challenge. 0 -
I had planned to but I'm out of breath just walking up stairs at the moment so its a no goHope you're feeling better soon Mike. Are you racing at the weekend? I assume so.
Best of luck at the weekend if you are racing.
Weekly numbers
Swim: 3.9km
Bike: 37.7km
Run: 8.07km
Total: 3 hours
Calories comsumed... circa 25k
Worse its getting too :mad:
The Duathlon was a non goal so I'm not too bothered about missing it. My chest would undoubtedly tighten up and I'd only prolong this muck. I'd rather feel better for the 10k next where I'll settle for no less than a PB.0 -
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Inhaler, antibiotics, Steroids, rest, soothers, seaweed... nothing seems to be shaking this damn thing :mad:
Headed to the pool with shotgunjunior last night. Swam a few easy lengths and practiced tumble turns as usual. No coughing fit thankfully. He set a milestone for himself and kicked the length of the pool with a board
Easy swim
This morning I decided to swim again. I've done nothing this week again and just needed something to keep me sane. 2.5k straight easy swim, 1k kick with fins, 500 steady and 200 easy. I tried tumble turns at the deep end but they were not good. Maybe I'm not letting myself roll and get a good foot plant. Anyway the swim wasn't up to much. I felt sluggish, heavy, unfit and inefficient. I glanced at the clock at 1.5 and 2k and it only depressed me. At one point the softly spoken scot overtook me slowly. It lasted the bones of a length but felt suspended in time. The highlight of an otherwise boring swim The waterpolo fish was doing lengths with massive paddles and he must have overtaken me ten times in the session :rolleyes: There was quite a bit of traffic in the lane but all more or less swimming steadily with or without pool toys but all with sound pool etiquette. I had a couple or minor coughing episodes mainly brought on by the stress of tumble turns...
Total 4,200m
Day 1 of lent done, no shakes yet!0 -
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Saturday bike
It was just a short spin over to my Dads for the match and back on the mountain bike. Spinning steadily. It was a beautiful day out and I generally felt unfit. 28km done in the bones of an hour.
Sunday turbo
My hip flexors, groins, hammers and soles of my feet were all very stiff from the interval session on Friday night. I did an easy hour on the turbo to try and spin them out but they only felt worse afterwards. I felt a bit healthier though so decided to head over to the 10k in search of mojo.
Adare 10k
My first race of the year. I had zero expectations after the last couple of weeks of nothing. I still felt stiff on the warm up and there was no loosening my right groin especially. I had a feeling I was going to die out on the course somewhere but no idea how soon. Before the race I was handed my new club singlet. There was no backing out now. The conditions were mild and overcast. About 600 runners turned out for this one. The race grows each year in the picturesque village. Its a good race with an honest course profile. My only gripe was that the markers were in miles, for a 10k?!
I had originally targetted a PB for this race but that was pared down to a plan of just getting through it as best I could. I decided to go out at my original pace anyway for kicks. It meant holding onto a girl form the club, Tracey. I figured she was after a 37 when she hit the first km in 3:30 and me on her shoulder. We had a slight breeze in our face after that and I didn't want to be the guy hiding from it behind a girl so I pushed on ahead. The next km came up at 3:46 and I was at 181HR. Ominous. Next up was a 3:50, 53, 56 and then I faltered to a 4:05. I was passed by plenty but strangely enough not Tracey
The lead girl had long since vanished and I figured she would have been on her heels
I hit 5 miles in 31:17 and was just slogging it out at this stage. I was coughing at times which didn't help either. At times I felt like stopping and walking but each time I'd try to surge. 3 West Limerick lads passed me at pace and I tried in vain to hang onto them. I just had nothing in the tank. The middle of the course has a few drags and they sapped any legs I had. With 1.5km to go Tracey passed me and figured that since I am now part of a club I had to dig in. At this point I was just trying to save face and get under 40 minutes. She was feeling it as much if not more than I. With about 800m to go the village was in sight and it was mostly downhill from here. I lifted the pace and ran as hard as I could for the final km.
I crossed the line with exactly 10.00km on the watch in 38:42 for 34th place. Honestly, I was just glad it was done and actually pretty happy with a 38 all considered. My DOMS were worse afterwards and I felt like a bag of bones on the coold down jog. My PB is from this race last year, a 38:09 with a hard 5 hour bike put down the day before :rolleyes: I'm so far off that shape now its just not funny...
http://connect.garmin.com/activity/153018114
Overall this was another crap week. Very very annoying. I am feeling a bit better though and will get back into it this week, cautiously.0 -
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You've got more character and balls than most for even giving the race a chance, especially considering you were the newbie wearing the team singlet. Holy cow, you've been sick...and to dig in like you did merits a pat on the back. Honestly, you did a heck of a job. 0
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Well done for toughing it out and getting your revenge on Tracey from last year. Keith Ryan is gas, its like he's given up on his own running to be her personal pacer these days
I was gonna do it but flights didn't suit. Judging by the results i'd have been in the 37's i'd say.0 -
Finally a half decent session. Yesterday was just a swim but with DeePop and Dory Dory putting down some monster swims I thought I do a longer one than usual.
Long swim
I had no other plan than just to swim comfortably for an hour and see how I felt. Maybe put down 4k. I set off to do this. I completed tumble turns at either end for the first km until I got one horribly wrong and ended up in teh deep en on the pool floor after exhaling sharply. I had to gasp hard for a breath when I resurfaced. I quit the tumble turns after that. Apart from one guy deciding to walk the last 10m of each length and another fella sprawled across the deck at the wall like he was sitting on an armchair, it was a calm enough lane. I just cruised up and down for 2.9km.
I had noticed the tri club session going through their warm up and as I was getting a tad' bored I decided to join them for their main set. It was 1.6km of work mostly at CSS pace.
4*100
2*200
1 minute rest
2*200
1*400
I lead the lads, including Bennymul out and built the pace over the first 2 200s. I then hit the next 200s hard in a shade over 3 minutes each. With my goal of 4k done I pushed the 400 to see what I'd get. 6:06. Not too bad. I had a good feel for the water and was happy to hold CSS for it.
I hopped back into the public lane as the throng of masters gathered on deck and did another 500 easy. The lane was busy so it involved a bit of breast stroking too. When I was done the tri group had jumped in too to do a 500 swim down. I joined them for a very easy cool down. It was going well until the last 75m when the inside of my left calf suddenly locked into a vicious cramp. I couldn't move. I hugged the rope and tried not to let my legs get in the way of the masters fast lane ploughing towards me. In fairness to the tri lads they thought I was in trouble and hung about until I moved. It felt as though a large dog had his teeth clamped fimly around my ankle and it took the guts of 2 minutes to loosen it. It was a sure sign that I was done for the day! I swam the last length very gingerly indeed.
Total 5,500m in 1:37 - longest set I've put down 0 -
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Brianderunner wrote: »Well done for toughing it out and getting your revenge on Tracey from last year. Keith Ryan is gas, its like he's given up on his own running to be her personal pacer these days
I was gonna do it but flights didn't suit. Judging by the results i'd have been in the 37's i'd say.
Cheers. Yeah he belted off ahead with Tracey's fella and at about 8km I saw him jogging on the spot at the side of the road waiting for her. He then joined her and dragged her passed me. I hung onto them and kicked on for the last km using his encouragement of her to push me A few weeks ago before I was ill I was expecting 37 so I'll have a go at that another day. 0 -
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I'll blame her for that horrible cramp thenThis is all Dory's fault you know.
It could also be from kicking off the wall so many times. You do your long swims in a 25m pool right? :eek: Yep water too, I maybe drank 500ml of water...donothoponpop wrote: »Very good session, 5.5k, hmmm? I'd go broke playing poker with you and Dory, the stakes just keep getting higher:D I'm very jealous of that time.
I'm also having calf issues towards the end of longer swims (plantar cramps too), Dr. Selfdiagnose reckons they are coming from kicking at knee too much. They stretch out quick enough, and keeping a straight leg seems to help. Mind you. I've not been drinking water on these long swims, so maybe thats got something to do with it? How do you deal with stretching for/during swims?
As for stretching for/during swims? Apart from loosening up the shoulders.. nada0 -
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I take full responsibility here...and offer massage services to any and all legitimate cramps.
Most cramps usually come from dehydration and overexertion (as you both know)...and I would bet dollars to doughnuts that the primary reason you boys got cramps in your legs is that you were entering new territory - translation: pushing your body and swimming distances you've never swam before. Hydration may play a role, but my money's on overexertion and fatigue. I'd also bet cramping will go away as your distance fitness improves...for the both of ye.
Nice job, by the way. Looks like my next target will be 8k, which I've already done once about 6 weeks ago, but I'll be looking to do it again in much better fashion. Perhaps the three of us (or anyone else who wants in on the fun - Oryx??) should work our way to a nice round 10k session..either yards or meters. You boys/girl tell me. 0 -
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I don't feel like typing this after reading Bambaata's log entry
Turbo threshold session
It was on the plan but maybe not realistic given my lack of saddle time the last 2 weeks. The session called for 3 16 minutes reps as 4minutes under FTP, 8 minuts over and 4 minutes under. 4 minutes easy in between.
It didn't work, I had no legs for it. I spent a very frustarting 40 minutes calibrating, fixing and recalibrating the turbo before I got going. I had an Avicci Esssential Mix blaring but it didn't spur me on. I was wasted after the first rep alone. My heart rate was higher than usual and I felt like I was pedalling squares. I got 5 minutes into the second rep and I could barely hold 90% let alone 100%+. I thus bailed and spun easy until I became to annoyed to continue. I did 55 minutes of the 75 prescribed and less than half the interval work. It cost me more energy too :mad:
I've done sweet F all training so its not fatigue from that. I'm clearly just not 100% healthy yet and belting into the pain cave after 2 weeks off the bike is not advisable. I know I'll get it back eventually. It just doesn't make it any less frustrating.
Squad Swim
My swim nemesis thought I had dropped off the face of the earth. Its been a while alright since I have been down. The lane was busy enough and I wanted to join the tail end to swim on some lanky feet. The usual peer pressure put me in behind the tecnician again with my nemesis on my feet. The set was
8*100 easy warm up
3*400 medium, hard and max
8*100 medium
6*50 backstroke
6*50 easy
The 400s were tough. I felt great about holding onto the technician's feet for the first one but then found out that the fish were doing it easy :rolleyes: I lost maybe 10m on the next effort and put about the same distance on my nemesis. I worked like a dog on the 3rd and finished half a length off the tehnician and about 15m ahead of my nemesis. I was tired after it but feeling pretty good about taking my swim nemesis on in Kilkee Bay this summer
A Life Without Limits
I got this yesterday. I like sporting autobiographies and I have high expectations for this one. I've only started and chapter 1 is painfully generic drivel but its getting more interesting. I hadn't anticipated an autobio so much since Stephen Redgrave's one. CW is probably one of the only athletes I've truely admired since too. I literally can't wait to get home to get stuck in again...0 -
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I came oh so close to packing it all in last night. I was even working out what I'd sell my garmin and TT bike for. LIFE has been challenging to say the least the last couple of weeks and training, my outlet, has been rubbish. I'd been feeling like this for a while now but a candid chat with my Bro' at his gym the other day stirred the beast that puts this demon bck in his box. He had some awful new last week and training, his outlet too, was recently absent.
As we chatted I watched him literally push through a pain barrier doing chin ups with a dumbell half his body weight strapped to him. He is as strong as an ox and has twice the mental tenacity. I'd love if he was into endurance stuff like me as he would push me like no one else could. He is the kind of person that just doesn't give up. His 'aerobic' conditioning involves 12*500m repeats on a Concept 2 rower at 1:42/500m pace with a minute rest, the anthisesis of his strength training goals and a session rowers would be happy to put down! His other goal is to push and pull massive weights.
I took some inspiration in how he handled his bad news, his life dilemma and chanelled every ounce of his strength into a single lift or a single pull. He can be ferocious about his goals. He gives everything an honest effort and he can put his body on the line like few others I know. The thing that got me was that I know he looks up to me and this can be the most humbling thing when I am weak and letting my demons run the show.
Anyway my demon last night changed his gameplan. Instead of the usual false confidence he tempts me with it was the other side of the coin. "you are not strong enough, you are behind, you will never catch up, you are too old, you have no time, you can bail out and just tell them you did it, you can't run, you are fat, you are unfit etc..."
Turbo Sweetspot session
The turbo session was a simple 65 minutes with 2*20 minutes at 90-95% FTP effort included. Its a sweetspot session that is tough usually but comfortably strong. You generally work hard and feel great afterwards. I struggled with it. My heart rate was higher than usual for the warm up and perceived effort. So much so that I checked and rechecked the calibration in the hope that it was off. No Chance, it was perfect.
It was a magnificent clear evening so I set the turbo up on the decking. I doubt my choice of thumping tunes impressed the elderly neighbours but maybe they didn't hear! The first rep was shocking. I just wanted to hold circa 300w but again I was pedalling squares. I stopped pedalling a couple of times only to give out to myself and lash back into it. I was wrecked after 20 minutes and knew the second rep would be hard. My HR maxed at 163 which was more like threshold output.
8 minutes into the second rep I gave up. My left quad had some sort of strained hangover from the 10k and both quads were hurting. I was done. Caz was even trying to get me to get off and let it be, I was not myself clearly. T felt very annoyed. I felt like a complete wuss to be excact and wanted to run and hide. It didn't help that I was in the midst of reading CWs autobiography that has me caught between feeling motivated and inadequate. It was the image of my Bro literally pushing his demons away that made me reach for the bottle of HTFU and take a few hearty gulps. I started pedalling again and finished the last 12 minutes as darkness fell. It was hard work and my heart rate hit a max of 169. It felt more like a test session.
Transition Run
A few minutes later after putting on sme dry gear I was sitting on the bottom step of the stairs putting my feet into running shoes. The sweat rolled off my forehead onto the tiles. My demon was back. "you are done, you can't run, you are fat, you are unfit etc..." The turbo took a fair bit out of me but I struggled again with the motivation to get out the door. I was rooted to the step in a trance. Through the window I saw a couple of girls run past the gates and it sort of snapped me back out of it. I got out the door immediately and stretched my easy run from 20 minute out to 40 working out the gmes my mind was playing on me.
As I cooled down and ran I felt better and more positive. The pace was easy but again took more in terms of percieved effort that I'd like. I actually quite enjoyed the run. It was calm and fresh and there were lots of other runners about their business. I had various muscles giving out when I finished up so rolled them all out and did some core exercise. I generally felt happy to have put the session down but it was a real rollercoaster of emotion for some reason.
I'm not in the shape I'd want to be at this point but I have to trust I'll get it back. I have my first adventure race next weekend. Its just some fun but I simply HAVE to get out on the bike for some spins up hills. It helps that I have a few days off work next week
Motivation hit rock bottom yesterday. Today is a different day though.0 -
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shotgunmcos wrote: »I came oh so close to packing it all in last night. I was even working out what I'd sell my garmin and TT bike for. LIFE has been challenging to say the least the last couple of weeks and training, my outlet, has been rubbish. I'd been feeling like this for a while now but a candid chat with my Bro' at his gym the other day stirred the beast that puts this demon bck in his box. He had some awful new last week and training, his outlet too, was recently absent.
As we chatted I watched him literally push through a pain barrier doing chin ups with a dumbell half his body weight strapped to him. He is as strong as an ox and has twice the mental tenacity. I'd love if he was into endurance stuff like me as he would push me like no one else could. He is the kind of person that just doesn't give up. His 'aerobic' conditioning involves 12*500m repeats on a Concept 2 rower at 1:42/500m pace with a minute rest, the anthisesis of his strength training goals and a session rowers would be happy to put down! His other goal is to push and pull massive weights.
I took some inspiration in how he handled his bad news, his life dilemma and chanelled every ounce of his strength into a single lift or a single pull. He can be ferocious about his goals. He gives everything an honest effort and he can put his body on the line like few others I know. The thing that got me was that I know he looks up to me and this can be the most humbling thing when I am weak and letting my demons run the show.
Anyway my demon last night changed his gameplan. Instead of the usual false confidence he tempts me with it was the other side of the coin. "you are not strong enough, you are behind, you will never catch up, you are too old, you have no time, you can bail out and just tell them you did it, you can't run, you are fat, you are unfit etc..."
Turbo Sweetspot session
The turbo session was a simple 65 minutes with 2*20 minutes at 90-95% FTP effort included. Its a sweetspot session that is tough usually but comfortably strong. You generally work hard and feel great afterwards. I struggled with it. My heart rate was higher than usual for the warm up and perceived effort. So much so that I checked and rechecked the calibration in the hope that it was off. No Chance, it was perfect.
It was a magnificent clear evening so I set the turbo up on the decking. I doubt my choice of thumping tunes impressed the elderly neighbours but maybe they didn't hear! The first rep was shocking. I just wanted to hold circa 300w but again I was pedalling squares. I stopped pedalling a couple of times only to give out to myself and lash back into it. I was wrecked after 20 minutes and knew the second rep would be hard. My HR maxed at 163 which was more like threshold output.
8 minutes into the second rep I gave up. My left quad had some sort of strained hangover from the 10k and both quads were hurting. I was done. Caz was even trying to get me to get off and let it be, I was not myself clearly. T felt very annoyed. I felt like a complete wuss to be excact and wanted to run and hide. It didn't help that I was in the midst of reading CWs autobiography that has me caught between feeling motivated and inadequate. It was the image of my Bro literally pushing his demons away that made me reach for the bottle of HTFU and take a few hearty gulps. I started pedalling again and finished the last 12 minutes as darkness fell. It was hard work and my heart rate hit a max of 169. It felt more like a test session.
Transition Run
A few minutes later after putting on sme dry gear I was sitting on the bottom step of the stairs putting my feet into running shoes. The sweat rolled off my forehead onto the tiles. My demon was back. "you are done, you can't run, you are fat, you are unfit etc..." The turbo took a fair bit out of me but I struggled again with the motivation to get out the door. I was rooted to the step in a trance. Through the window I saw a couple fo girls run past the gates and it sort of snapped me back out of it. I got out the door immediately and stretched my easy run from 20 minute out to 40 working out teh gmes my mind was playing on me.
As I cooled down and ran I felt better and more positive. The pace was easy but again took more in terms of percieved effort that I'd like. I actually quite enjoyed the run. It was calm and fresh and there were lots fo other runners about their business. I had various muscles giving out when I finished up so rolled them all out and did some core exercise. I generally felt happy to have put the session down but it was a real rollercoaster emotion for some reason.
I'm not in the shape I'd want to be at this point but I have to trust I'll get it back. I have my first adventure race next weekend. Its just some fun but I simply HAVE to get out on the bike for some spins up hills. It helps that I have a few days off work next week
Motivation hit rock bottom yesterday. Today is a different day though.
When you are low on mojo, chasing girls usually works...:)
Aside from the real life stuff, would one of the reasons be that your A goal (assuming Barcelona is it), is so far away?
Either way you'll get it done.0 -
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You're in that frustrating spiral right now that feeds on itself - you get sick, you get behind on life/work/training, you try to catchup on life/work/training, but catching up is harder than you think it should be which then frustrates you and makes you question all sorts of crazy things that you know better than to question yourself about. It's normal....and we all have our own ways that get us through those moments of self-doubt. Last night, you got through it by pushing yourself physically and mentally. And maybe now you've gotten past the moment. But if you have not totally gotten past the moment, don't be afraid to try a softer approach (without guilt!!) such as an enjoyable race/laughing/vino/chasing girls (check with Caz on this one first) as your buddies have suggested. And then start back with the hardcore training after you've got your mojo and perspective back. 0
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Interesting read and fair play as said for the honesty.
Not much to add that hasn't been said, but I will add my perspective in case it's any use:
- training was going well, solid and progressive
- you got sick, missed a lot of sessions (relatively speaking)
- you did a 10km run race in a very decent time coming back from this with not much training in 2 weeks ish
- you jumped into a mammoth 5.5k swim session
- few days later not feeling it
So in plain terms, it looks like you understandably got annoyed with the illness and missed sessions, went back into it hard to try catch up and body and mind said no thanks, not yet.
They do always say never try to catch up missed sessions, and its understandable why.
Realistically, you didn't lose any fitness in the 2 weeks or so of illness, but of course it would take you a week or so to get back to normal pace/feeling I'm sure.
That on top of any work/life issues is perfectly normal to have a bad day or so.
In other thoughts, regarding feel good factor and so on I find a general mix and match really helps enjoy the training.
Such as mountain running in different areas regularly, hill repeats diff locations, outdoor bikes with great views/weather and overall quality session.
When I train, I'm either working hard that I've no thoughts, or I'm visualising racing, different scenarios, results, competitors and general positive focus.
Interesting comment regarding late A race possibly not helping the short term focus also. I'm sure you've a second A race earlier but just not quite as important so not down as an A race. May help to do this.
I wonder if a change to your schedule may help also?
As in different run days/times/routines etc to give the body a different approach?
You're obv in the twice/thrice a day training zones so perhaps not as applicable, but may be worth a thought.
Are you resting enough/allowing enough recovery between hard sessions?
Finally, I'd give a thought to the illness, could it have been assisted by accumulated fatigue - see prev recovery point,
is diet a factor?, do I need more vitamins/nutrition etc.
Different things work for different people, maybe try a few new things if needed to help get back in the zone.
Training has to be enjoyable, the easy sessions, hard sessions and the I'm gonna faint sessions You clearly love the sport to get where you are and will continue to do so very soon.
Now then, tomorrow is Saturday and nothing beats an early morning session to start the weekend.
Oh and sorry for the essay...
Winners never quit.
Show us what you're made of and come back stronger and more determined now.
Hope you're back and feeling it again asap. Eugene is miles behind in the swim and I'll back off if you don't keep chasing lol
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All, jaysus thanks for the posts, PMs, emails etc...
I'd no idea I was being that negative! I just blogged my frustration as it was better to do that than annoy my family with it. They are going through enough.You're in that frustrating spiral right now that feeds on itself - you get sick, you get behind on life/work/training, you try to catchup on life/work/training, but catching up is harder than you think it should be which then frustrates you and makes you question all sorts of crazy things that you know better than to question yourself about. It's normal....and we all have our own ways that get us through those moments of self-doubt. Last night, you got through it by pushing yourself physically and mentally. And maybe now you've gotten past the moment. But if you have not totally gotten past the moment, don't be afraid to try a softer approach (without guilt!!) such as an enjoyable race/laughing/vino/chasing girls (check with Caz on this one first) as your buddies have suggested. And then start back with the hardcore training after you've got your mojo and perspective back.
PM'd you
Cheers P, faith is there. Just gotta be patientI really admire your honesty Mike. Not a lot I can add to the wisdom above. I know that you'll get that mojo back so try to keep the faith. Not easy I know but you're a determined character so hang in there. Don't forget to remind yourself of how far you've come these last few years too!
If you beat me, I'll just give it to youdonothoponpop wrote: »Offer €50 for Garmin. Extra €5 if you towel me dry after Val swim.
Thats the planMike - Take a week off and relax, come back stronger - works for me.Branson Limited Greengrocer wrote: »Get yourself out for a good meal and a few glasses of wine tonight with Caz. That fuzzy feeling of why you do the training and motivation will soon return.
The other thing you should also be thinking is do i really want my ass handed to me by JB in Barca:) that motivating enough for ye:pac:
Part A to be ticked off this evening.
Part B to be ticked off in September
Cheers BennyMul. Sounds like it alright Chief. Good to meet you and hope everything works outHope you get sorted, in a similar place myself this week,
The only thing I can say if you really don’t want to train, don’t.
we have all been there where we do things we don’t want to and end up resenting it. the good\bad thing about endurance sport is time away really makes you want to train again.
and on a personal note, you may like to skip the Monday night swim trying to hang on to your feet was demoralising:)
Meeting the Coach in a couple of weeks to discuss most of above. The illness was simply a result of catching what was going around my inner circle and the work office. Hard to avoid reallyI wonder if a change to your schedule may help also?
As in different run days/times/routines etc to give the body a different approach?
You're obv in the twice/thrice a day training zones so perhaps not as applicable, but may be worth a thought.
Are you resting enough/allowing enough recovery between hard sessions?
Finally, I'd give a thought to the illness, could it have been assisted by accumulated fatigue - see prev recovery point,
is diet a factor?,
Some no pressure session planned for the week away next week. Bringing the mountain bikeThere's not a problem in the world that's can't be sorted quite simply. Buy another new bike!!:D
But seriously, I was having a bad time this week, I got up early this morning and went for an "easy" really "easy" spin on the bike. It was 35K and took ages, but you know what, I really enjoyed just looking around me and absorbing the scenery that normally I never see! Sometimes we forget what's it all about! Try an "easy" did I say "easy" spin and see if that clears the head.0 -
A couple of sessions that I felt good after, all with a purpose.
Club Run Session
Bolted out of work a bit late for this and missed the dynamic warm up. To make up for it I ran a sharp 5 minute warm up building the pace every 30 seconds until I was running hard. I then slotted into the main set
2*2 minutes, pace 3:25 avg
2*4 minutes, pace 3:39 avg
6 minutes, pace 3:45
1 minute, pace 3:17
All done hard with 2 minutes really easy jogging recoveries. It was a lovely chilly calm evening and I enjoyed this session a lot. Its the first run I've done without having breathing issues in a while and I maintained strong steady efforts on the reps. The Coach hooked me up with a lad of similar pace and I we paced each other. I to felt good to have someone pushing you along like that, very motivating. We split into teams and did some realys next and I sprinted harder than I have since I was a teen. It was good fun.
Long Run
Just 80 minutes so not that long but the objective was to run by percieved effort and that I did. I sauntered around the city ignoring the garmin and keeping my pace in check by listening to my body. It was one of the most relaxing long runs I have done. I worked out a lot of LIFE stuff en route which is unusual for me. I finished with no niggles for once and some ideas on how to turn the corner. Every run from now will have a focus, the focus is to improve
Bike 2.5hrs with Hill Reps
I was all geared up despite feeling the effects of a night out, for a spin. My second of the year. To my dismay my decking was covered with ice and it seemed like I was going to miss my window. We had a slew of visitors due for the day, dinner was put on at 0830! I had arranged to meet DaveR1 for some hill reps and we decided to give it an hour to thaw and check again. Thankfully the sun came out and set the thaw in motion and I was not going to be deterred.
I was a tad' anxious about the session with Dave as he is a whippet on hills and just fast in general at everything. The plan was 6*10 minutes climbing and it turned into a solid hour of work, covering 870m of ascent in the process. We pushed each other on and it was needed too as we both felt it at different times. I was pretty pleased to put down this session given I have huge room for improvement. We pushed the last rep up to the top of the hill and then bolted back down as the descent had dried out a little.
Very good session and again having company made a significant difference, especially fast company
http://connect.garmin.com/activity/154951863
Right then, a week of down time, back soon 0 -
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Monday swim and easy run
I was heading up the country with Caz for a few days so just took the opportunity to take an early dip before we hit the road. An hour of cruising with the odd tumble turn thrown in. It was a quiet lane and I simply enjoyed the serenity of it. The distance didn't bother me but if I had known I was just a couple of lengths off an SBR green at the end of the hour, I'd have thrown them in.
Total 3,300m
Later in the evening I took to the roads for a 50 minute aerobic run at dusk. It was a windy evening and I struggled a bit into the wind. My legs felt quite wooden and controlled by a puppet master who was otherwise distracted. I had to drag them reluctantly around after me. It may have been a symptom of DaveR1 pushing me up the hills the day before.
11.17km at 4:30 pace
http://connect.garmin.com/activity/156246883
Tuesday bike with HIM intervals
I plotted a route but forgot to check the wind direction. As a result I ended up almost bonking into a headwind spinning home after the work section. I warmed up initially and then horsed into 3*20 minutes at a target HR of 155 with 10 minutes easy in between. The first 2 reps were with a cross and tail wind respectively. I also went over a climb crossing the border and wasn't looking forward to the 3rd rep being back into the wind and up the hill.
It hurt as expected. I had no problem hitting the target heart rate for this rep! The wind was a gusty southerly and pinched significantly. Once the work was done I had the bones of an hour to get home. It took 1:10 and I had to stop at a shop for coke and chocolate before I faced the last 10k into a direct open headwind. Overall it was a solid bike and my first ton of the year. The difference bewteen this 3 hour spin and its equivalent last year, apart from fitness level, is the prescribed work included.
100.37km at 30.7kmh
http://connect.garmin.com/activity/156246896
Wednesday Hilly Run and Core
I went looking for hills and found them. I ran up them. I found wind. I ran into that. I found rhythm. I went with that. It felt good. I felt good. It was a good run. As I stood on the doorstep stretching a dark ominous cloud rolled in furiously and opened its contents with a prupose. The dog even pawed tthe front door. The feeling of getting the run done just before the elements unleased hell felt good too. This run, I smiled
14.77km at 4:25 pace with hills at 160ish HR
http://connect.garmin.com/activity/156246909
Straight afterwards I hit the bedroom floor and performed the 4 yoga poses illustrated in Tiathlete Eurpoe magazine this month. That felt good too.
Thursday Bike with OLY reps and a swim with an experiment
I did 3 loops of Maynooth - Cellbridge - Clane which included good long flat roads for the intervals. I targetted HR 160 for 4*15 minutes with 10 minutes easy in between. The first rep was into a fresh southerly wind and hitting the heart rate wasn't a problem. I was working hard just to hold 28-29kph! The second rep was with the wind behind me and I had to pass cars out to hit the target output!
The next 2 reps followed suit but the energy waned somewhat. Both long bike this week were done on a single water bottle and a banana. I made sure I had a tailwind for the last 10km this time so I could wind down. Good spin but felt rather stiff afterwars. I subsequently did a very very easy transition run around the pretty golf course of Carten house which felt heavy and lumbersome.
91km at 31.5kmh
http://connect.garmin.com/activity/156246920
The swim involved a short warm hotel pool so I had to break the 3k into 3*1k to get through the long easy bit. With that out of the way I decided to see how quickly I could sprint the 18m. Roughly 12 seconds. I then got Caz to time me for a dive start one. 11 seconds. I did one kicking off the wall again and gave it full bore. 11 seconds. I was puzzled. Were dive starts not supposed to be faster. So I did 1 more of each and they were both 11 seconds. Then, when I visualised swimmers on their blocks and it clicked that I was diving from a standing position.
Cue Caz again starting me, but from a crouched toe touching stance. My dive felt more horizontal and faster and I covered the remaining 6 strokes or so at full effort. 9 seconds The experiment confirmed a 2 second advatage for a dive start over a wall start. Given my 100 PB is 1:13, I would be dangerously close to what Tunney once procalimed an adult learner could never do!
Total 3,200m
Friday Swim and Hill Reps with the Run Club
I planned to do a long swim to scoop some room for a proper atttack on the buffet breakfast. 3.8k was about as long as I could manage in the short warm pool. The first km was done nudging between a breats stroking ould fella and a backstroking ould fella. I figured thay would get the hint and give me space but they just carried on and even left a straying elbow from time to time to remind me that they were there first.
I took 10 minutes in the jacuzzi to let off steam half way through the swim and hopped back in when the emerged. I did some damage at the breakfast for a finish
Total 3,800m
I debated doing the club run as it was a hill rep session and I had a race the following day. The race was just some fun though and my legs felt stiff. I though some work and some stretching would loosen them. We did some dynamic exercises on either side of 9 hill reps foe a short quality session. I had a partner for the hills and he was strong, pushing me all the way up. The hills were short enough so as not to take too much out of me. I'm enjoying the group runs. Sadly I will miss them every second week but I'll just appreciate them more when I attend.
http://connect.garmin.com/activity/156246930
Keeper Challenge Race Report
This was my first 'Adventure Race'. Although not an AR by purist standards it was rougher and more hair raising than a triathlon. I recced the bike route before the race to find some fairly muddy and dodgy roads and a stinker of a climb. It was wet too which concerned me as I'm not exactly risk averse!
The First Bike
We started in a large group and rolled up to the start. I met my cousin and we chatted en route. He has done some proper ARs and we discussed pedal choice which I'll approach in the form in due course. Once we hit the start line tha gun went quite by surprise and I found myself buried in the middle of the group. Everyone took off and bike wove about almost recklessly. The first 10km was basically a series of long drags. I moved up the outside of the group and noticed a break peel off the front after just a few minutes. I put the boot down.
Within a couple of minutes I had covered the break and was working with the lead pair to push away from the pack. There was another mini group working in between but not quite bridging us. I did my fair share of pulling at the front and we had build 30-40 secs on the pack by the time we hit 10km and turned off the main road to circle the mountain. The terrain grew gradually worse. Mud, loose stones, hills, grass etc.. Some of it shuddering mountain bike territory.
I noticed the other 2 were strong cyclists and seemed to know each other from this AR scene too. I felt strong and felt I had another gear on flat if I had to. I pulled away on descents but was caught again on ascents. At approx 17km we hit the main climb. It was approx 1.5km but 10-15% gradient. Granny gear stuff. I was 3rd to the top of the climb and had lost 100m to the lead pair. There was no one else on the climb behind from what I could see.
The terrain plataued for a moment before descending sharply. I dropped to the hoods and put the boot down to re-engage with the lead pair. I was reeling them in but far too quickly. I completely misjudged a 90 degree turn at the bottom of the descent. It was very muddy and I had gone wide to cut the apex. It was too late to see that this was not possible. I couldn't turn right sharply or the bike would have gone from under me landing me heavily on my right. I had no choice but to aim for the ditch, close my eyes, pull the brake and wait for the impact...
The next thing I knew I was flying over the handlbars and my head clattered off something. Thankfully the ditch took the brunt of the speed off but I hit the deck heavily. It took a minute to get back to my feet. My forehead hurt with the impact of the helmet slamming against it and my neck hurt from the impact too. My hip was grazed but I knew, thankfully, I was not badly hurt. My helmet was loose and I couldn't tighten it, but it was intact. It took another minute to straighten my bars, fix my chain and derailler and loosen my fingers. During this time 3 other lads flew passed knocking me down to 6th place. I got back on the saddle and got motoring again.
My helmet kept slipping down over my eyes which was annoying but I was glad to be moving. I chased down the 3 lads again and caught them. I wasn't going to hang about either. I was told that there was some proper AR racers at race briefing and I also knew there were some quality hill runnes in the pack behind me. I was surprised that more hadn't passed me while I sorted myself and my bike out. That steep climb was clearly taking no prisoners. Anyway, just as I caught the 3 lads and shifted into a big gear to push on, my chain came off
I got off and fixed it only to find myself chasing the 3 again. The 3 had become 2 when I of them punctured so I was chasing 4th and 5th spot. I caught them with 5km to go to transition but again when I had pushed on my chain came off again
I was raging now. I felt like throwing the towel at it at this stage. I had a mountain run to do, my neck and hip ached and I was wondering if my bike was even going to get me there. I was covered in mud and breathing heavily. The adrenalin was flowing through my veins. I wasn't giving up yet. I fixed the chain again and chased once more. I caught the 2 just before transition. I had a small bag on my back with my run shoes so I racked my bike and change into those. I had taken on about half of my carb mix drink on the bike. The drama had distracted me from drinking more.
Leg #1 - 31km bike in 1:06. Avg HR 160, max 175 - Thats TT effort for 28kmh average
http://connect.garmin.com/activity/156482234
The Run
I grabbed my bottle of lucozade as I left transition. The 2 guys were already a couple of hundred meters up the trail. The advantage of caged pedals over clip in I guess. My legs felt suitably wooden and I was questioning the decision to do hill reps last night. I reminded myself that this was to be enjoyed! There was something odd about this route for starters. The intended route was called out as 7km up and down the hill but we were running around the base? I gradually reeled in one guy to move up to 4th but the 3rd place guy was pulling away. He turned out ot be the eventual winner, running down the breakaway boys.
I knew I wouldn't have fun carrying the lucozade bottle up the steep hill so I took a few swigs and dropped it by a marshall. It was a self sufficient race and I was now into 14km with no water. The thought of getting back to my water bottle of my bike was my carrot. I kept the 3rd place guy in my sight on the flat and even held his pace but once we started climbing he was gone. The climb totalled 615m and was simply a slow never ending grind. I was full sure that I was going to be caught and my expecation were dropping every time I took a walk break. The trail was mostly mud and fireroad up to 7km. When we hit that point we were still shy of the summit and I expected to be divereted back down. Instead the marshalls decalred the race was up to the peak and back. I already had 7km on the watch! It turned out to be another 2km to the top on steeper looser terrain. It was energy sapping. The 14km had turned into 18km. I still hadn't been caught though and I just worked hard and as steady as I could.
The top 3 guys passed me on the way down and all had several minutes on me and looking strong. I figured I'd soon struggle without water. I reached the top and got my wristband however and to my delight was handed a small water bottle "as long as I took it back to transition". I made the promise and turned to begin the descent. 5th place was maybe 30-40 secs behind me and I recognised Mike Cunnigham a couple of minutes behind him. He became my motivation. I figured 5th pace was closing too quickly on me not to be caught but I though it would be an achievement to get down before Mike. I knew that once I got back on my bike I'd not give up whatever position I was in to anyone. I went for it initially to make it a taller order for them. A 3:26km followed by a few 10km pace ones to hit 13km still in 4th place?! I glanced back a couple of times to see no one behind me but it hurt my neck too much to do so. I decided to let what will be, be. My hammers and hip flexors had felt so tight and stiff on the ascent but they now opened up to cover the ground with greater strides. It was hard going though. I tried to stride as softly as I could but I reckoned the village far below could hear me coming it was so heavy footed.
With the transition area in sight about 5 minutes running away I knew I could hold onto 4th place if I just kept moving. The 250ml water bottle made all the difference between getting through the run and dying half way down. I was feeling it alright and didn't appreciate the last hill up to transition one bit. I saw 3rd pllace leaving T2 as I approached but knew he had 2 minutes on me and I wasn't going to make that up in just 7km. My aim was to hold off the charge behind. I stuffed my run shoes back into the bag and put my helmet on. I was delayed as one of the marshalls was asking me if I wanted a medic to see me. I must not have looked pretty
1:27 for 17:88km, slow but happy to get through it
http://connect.garmin.com/activity/156482248
Second Bike
I struggled to get my feet back into the shoes and was wobbling all over the place. I was already embarassed enough to have fallen off once, I was NOT going to topple over in front of all the marshalls! I eventually got on the road to see 5th place at the bottom of the hill before transition. I had made up over a minute on him and knew I was safe. I basically rolled back to the finish saving just a little fight in case he pulled something out of the bag.
A sluggish 12 minutes for 7km downhill
http://connect.garmin.com/activity/156482260
Overall 2:47:37 for 4th place I was glad it was done too as I ached.
Ok, a bit of a length post to catch up but I'm back in the game people 0 -
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