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Its about time - IMAT12

135678

Comments

  • Registered Users, Registered Users 2 Posts: 1,469 ✭✭✭RedB


    pgibbo wrote: »
    Congrats on the 3k straight swim.

    Are you sure you're supposed to hold your breath. I would have thought you just exhale in a more controlled manner?

    Sorry, yes, its meant to be about exhaling slower also and even surviving on whats left after you do that i.e. "empty" lungs. Its not supposed to be about holding your breath. << I think >>


  • Registered Users, Registered Users 2 Posts: 1,469 ✭✭✭RedB


    Mon 27/2 lunchtime run and pm Club swim session
    0:45 run, 8.6km, 5:15/km - stiff quads and a bit of a struggle despite intending it as an easy run

    1700m Swim
    200m WU
    4 X 50m Kick Drills
    Main Set - 4 x 100m 15-20sec rest, 2 x 200m 15-20sec rest, 1min rec, 2 x 200m 15-20sec rest
    100m WD

    100m, 1:56, 26spl
    100m, 2:13, 30spl
    100m, 2:14, 29spl
    100m, 2:18, 30spl
    200m, 4:43, 30spl, 2:22/100m
    200m, 4:46, 29spl, 2:23/100m
    200m, 4:50, 29spl, 2:25/100m
    200m, 4:49, 29spl, 2:25/100m

    Disappointed again with these sessions. Each time seems like my first time and not in a good way :rolleyes:. Clumsy, rushed, breathless, out of control :o. Didn't seem to engage any core or get a steady stroke going :(. Flapped about for the session and used up energy but nothing to show for it :confused:. Maybe its because its been over 4 days since I last swam Thurs am but I had no feel for the water or power. I feel that I need to be cranking up my speed as I should be ok on endurance but I have nothing to show as regards pace. Note to self - maybe more speeds sets needed.

    Tues 28/2 am Brick
    0:45 Turbo, 0:20 run
    Haven't done one of these in a while so medium effort
    5min WU, set cal at 0
    40min with 3x5min medium efforts after 10min. Avg 211W
    Quick transition into runners and top
    20min run, 3.9km, 5:08/km
    Nice morning and enjoyable session albeit easy effort.


  • Registered Users, Registered Users 2 Posts: 1,469 ✭✭✭RedB


    Weds 29/2 am Master swim

    WU
    6 x 50m Hypoxic drill on 2/4/6 breaths per 100m with fins
    200M FC with fins

    Main Set
    3 x 300m (rest of group were doing 400m :o), 4 x 100m (50m steady/50m hard alternate, meant to be more but coach pulled us up)
    6:23, 2:08/100m, 27spl
    6:18, 2:06/100m, 27spl
    6:27, 2:09/100m, 28spl (includes slight hold up / break to let a fish through)
    1:48, 24spl
    1:59, 27spl
    2:10, 28spl
    1:55, 26spl (extra rest before this as I skipped one)

    WD
    6 X 50m easy, focus on technique

    I wasn't happy during this session as I felt I was struggling the entire time and going backwards from the group. The splits are even flattering as they're not to the end of the lane due to the size of the group but they're not as bad as I felt they'd be. Felt very flat on the energy front and again no power in the stroke or decent body position / technique. I seem to fall apart once there's any push on the pace and my breathing is very ragged. I was tired last night as a result of yesterdays brick :o and I gave the foam roller its first outing but was still stale this morning. Hip is improving but still a bit of a niggle.
    Ho humm another day in IM training paradise :)

    Lunchtime 9km run 0:45:10 with 3 x 3min hard/1min recovery after 10min
    4:07/km, 4:09/km, 4:05/km for the hard

    Evening 1:00 Turbo with 3 x (5min hard/3 min spin) after 15min
    5min WU at 200W?, set Cal to 0, Setting +1
    10min at 220W
    3 x (5min at 300W /3min at 220W)
    Balance at 250-270W
    Avg 255W


  • Registered Users, Registered Users 2 Posts: 1,469 ✭✭✭RedB


    Thurs 1/3 aerobic lunchtime run and 1900m pm swim (while No 1 at indoor track training)
    9.06 km run, 0:45, 4:58/km

    300m WU
    8 x 50m Drills with fins (Superman, One Arm Stroke, Side, Chest down)
    10x100m off 2:30
    200m WD

    Fri 2/3 Rest. Travel to Dublin with work. Long day.

    Sat 3/3 Long Bike with 0:15 run off it.
    Early start. On the road at 6:10am in the dark, on my own but the only slot of the day. Done by 10am. In Nenagh track by 11am with No 1 :).
    Similar to previous circuit with slight add on at end. Out old N7 towards Nenagh with tailwind, turn at R499 back to Rear Cross via Kiloscully. Back to Newport GAA and turn to Murroe, Boher Church loop. Quick change of footwear and what felt like a slow shuffle but was actually with a high cadance again. Blowing heavy quickly but kept it in control and could have gone on except for time constraint. Very tired and hungry that evening.
    91.35km, 3:30, 26.1kph
    3km, 0:15:07, 5:02/km

    Sun 4/3 Long Run (Ballycotton 10 road race) and easy spin Turbo
    I was seriously thinking of not doing this as I hadn't been doing a lot of running in the last few months bar the basic few hours here and I thought it was a long way to go for a long run that I could just do from my front door. Originally I thought I'd be in a better position to spank it with the IM training but the running volume is relatively low at the moment even though its regular and I haven't done a 10miler since St Stephans Day and even that was a stretch. My buddy BB was nursing an injury and there was a family event on that I was missing and other stuff also. I've picked up the pace and frequency a bit on the running over the last 10 days even though I missed a session on Fri with work and I decided that if BB was going, I'd go and that's what happened :rolleyes:. I picked him and a neighbour up around 9:30am and rolled into Car Park 1 in Ballycotton just after 11am. Sorted out a number issue for the neighbour in the school, got some water on board and had a quick walk up the town followed by some soup and brown bread. Back to the car to change with a bit of discussion on what to wear due to the sun showers and cool wind and then hustled back up town, taking note of the distance markings on the road over the last 1km. Not much of a WU or stretch but dropped the gear and got to the start line about 15min before the 'off' on a nice sunny spring day but with a cool breeze in our faces. Good buzz around the place as usual.
    My PB here is 1:18:00 which is a 7:48/M pace so I said I'd target a 7:45/M pace for the crack and see how I felt with that ;). The 3 of us split up in the crowd with the neighbour moving forward and BB hanging back as he wasn't even sure if he'd be able to finish it if the injury flared up again so he was going to take it handy. Off we went and the usual sorting out of the crowd took a bit of effort but I still went through the first 2miles on target albeit with the benefit of the hill :). The pace dropped then as the course levelled and I felt the effect of the breeze but I was chugging along feeling relatively ok and my 5mile splt was 39:19 which averaged 7:52/M. However I was feeling surprisingly strong and comfortable with easy breathing, solid legs and good mental strenght. I picked up the pace when the wind shifted as we turned for home and was motoring nicely past people constantly for a few miles and even got a 7:3X/M split in there before starting to feel a bit under pressure at 8M and knowing the hill was coming. I calculated a PB was on if I could hold it together and I took an Isogel even though I knew it might only have time to give me a mental rather than physical boost :rolleyes:. I struggled a small bit on the early part of the hill but came good again and got a solid controlled pace going all the way through the village with no distress. I came home fairly strong in the end with a chip time of 1:17:07 and a new PB on a 7:43/M pace. My garmin had me running a slightly better pace but a longer distance so I need to keep that in mind for future events if I'm targeting a time. My 2nd 5 mile split was 37:48 which was a decent negative split run (7:52/7:34) and I was happy with the run as I was well within myself, was pretty comfortable throughout (mostly) and enjoyed it. My 2 passengers were equally satisfied with their performances so a good day out was had by all :).
    10M, 1:17:07

    0:30 Turbo 100+rpm. Just spinning the stiffness out of the legs. Did some foam rolling and stretching also.

    Happy enough with the week as I was just about hitting the 13hour target.


  • Registered Users, Registered Users 2 Posts: 1,469 ✭✭✭RedB


    Been a bit busy at work and at home so didn't get a chance to do a proper update for a few days and then the backlog just got worse and here I am over 2 weeks later with an 'epic' update due :(. Unfortunately training hasn't been epic but I have been tipping away making most of the plan where I could. Mentally its a grind at times as I don't seem to be making much progress, yet I'm putting in as much effort as I can afford. There are good days and bad days and bored days and I'm trying to convince myself to stick to the plan but it doesn't always happen. Physically I'm dragging a pain in my left hip probably due to a tight hamstring along with the regular pain in my right elbow which flairs up from time to time when swimming. General tiredness and bugs in the house also rock the boat as well as work and family pressures. I dropped from 90kg+ at Xmas to 85kg at the end of Feb but getting regular grief from MrsB about being a bag of bones and looking too skinny have made me hit the food trough as much as I can! I had targeted a race weight of 80kg but I'm going to leave that out there for a while yet as, while I could work towards it, I can't handle the hassle right now! I can see it happening naturally as the peak training kicks in. I've been off 'everything' (All choc, cakes, biscuits, crisps, sweets, desserts, etc) for Lent so no sugar fix for the last few weeks has also contributed to the load :o. I'm wondering if its counterproductive and if I'd be better having a reward structure instead :). Anyway, gotta go for now but will be back later with a proper update.


  • Registered Users, Registered Users 2 Posts: 1,469 ✭✭✭RedB


    Took my eyes off the prize there for a while as we had a Confirmation in the house and was generally focused elsewhere.

    Week 15 of 30
    Mon 05/03 - 1800m Tri Club pm swim session
    200m WU
    4x50m side Drills with fins
    5x100m (1:51, 2:00, 2:04, 2:18?, 2:23? and 25-29SPL)
    2x300m (7:00, 7:19 and 29-33SPL)
    3x100m (2:12, 2:08, 2:32)

    Tues 06/3 - 2:00 pm steady Turbo watching Apocalypto DVD
    Short work travel visit to Portlaoise for meeting. The ladies of the house all went to Dublin for the X-Factor concert so me and mini-me had the run of the house :rolleyes:.
    From memory I think I held an average of 220W:confused:

    Wed 07/03 - 1:00 am Turbo with 4x(5min Z4 / 3min spin) at 0:15. Average 240W:confused:

    Thurs 08/03 - 1:00 am Swim and 0:45 lunchtime run
    300m WU
    10X50M Drills with fins
    12x100m off 2:30 (2-2:14/100m). Happy with them

    8.94km, 0:45, 5:02/km

    Fri 09/03 - Rest - Travel to Kerry with work

    Sat 10/03 - Long run
    17km, 1:31:48, 5:23/km
    Schedule had to be tweeked a bit so swopped normal long run + cycle days

    Sun 11/03 -Long cycle and short run off the bike
    4:05, 106km, 25.9kph.
    Old N7, R499, Kiloscully, Rear Cross, Newport, Annacotty with 1 bike-mad-banking buddy plus Abington to Boher Church on my own where I met the Tri Club just starting out so I turned back to Abington with them before letting them away and back home via Annacotty. Felt the effects of the long run on the legs when dropped climbing :o
    19:58, 4km, 4:59/km

    Only 11:30 hour week instead of scheduled 14 hour :( but happy with quality

    Week 16 of 30
    Mon 12/03 Tri Club pm Swim. Watch battery died after coming on in the bag. No idea of any numbers :(

    Tues 13/03 am 1:00 Run with 5 x (3min Hard, 1min easy) at 0:10
    12km, 1:03:55, 5:19/km with 4:43,4:42,4:38,4:27, 4:29/km hard paces
    Travel to Wexford and Carlow with Work

    Weds 14/03 am 1:00 Masters Swim
    300m 6:27
    200m 4:00
    200m 4:21
    7 x 100m 1:50-2:05* (back of pack so not accurate)
    4 x 50m 0:55-0:59

    Thurs 15/03 No record of anything - Rest :confused:

    Fri 16/03 am Swim
    300m WU
    11X100M off 2:30-3:00 (2:02-2:29)
    Travel to Kerry with work

    Sat 17/03 am Long Cycle with short run off bike
    100km, 3:29,28.7kph
    Tipp town,Galbally, Caherconlish with 3 others. A decent cycle on a flat circuit
    3.21km, 15:01, 4:41/km

    Sun 18/03 am Long Run
    17km, 1:29:24, 5:15/km

    Poor week. 9.5hr instead of scheduled 13. Not looking good Red :(

    More epic update to follow :rolleyes:


  • Registered Users, Registered Users 2 Posts: 1,469 ✭✭✭RedB


    Week 17 of 30
    Mon 19/3 - Rest. No Tri club swim session due to Bank Holiday so rested up as per schedule :)

    Tues 20/3 - am Swim + pm Run
    800m straight, 19:41, 2:27/100m, 29spl
    8? x 100m off 2:30 in on 2:08-2:19. Remember not feeling the love and leaving a bit early with bad taste re swimming :(. Not happy.

    12.45km run, 1:07:05, 5:23/km with 3x(6min hard/2min easy) at 10min.
    Hard pace was 4:28/km, 4:45/km, 4:48/km. Middle split was only for 5min :(.

    Wed 21/3 - am Brick
    21.15km 0:47:28, 26.7kph
    5.72km, 0:30, 5:16/km

    Thurs 22/3 - am turbo. Travel to Clonmel with work.
    1:15:00. Avg 245w
    5min wu, set cal at +1

    Fri 23/3 - 'Rest'. Confirmation in the house so mad busy with family.

    Sat 24/3 - Long Run
    17km, 1:30, 5:16/km

    Sun 25/3 - Cancelled my long cycle at last minute. First time missing a long cycle this year I think but family time was needed. Might have to look at pushing long runs to midweek to have a full free family day as its not on to be always heading out the door or to be tired and recovering or even just scheduling in training to other life stuff. I've tried to do my training around family / work life but its a real struggle at times and they didn't sign up for that so sometime the wheels come off the wagon. This was one of those times :o. Demons in the head also don't help as doubts and anxieties come into play when tired and stressed :(. The 'don't quit' mantra is getting a good airing some days :eek:..........

    Shocking poor training week at 6hours :eek::(:o

    Week 18 of 30
    Schedule calls for Oly Race week which isn't happening yet so skipping onto the next weeks rota instead.

    Mon 26/3 - pm Tri club swim
    4x50m side Drills with fins
    3x200m off 4:50-5:10. In on 4:20, 4:42, 4:46
    3x200m off 5:30. In on 4:45, 4:50, 5:00
    4x50m hard. 0:52, 0:57, 1:04, 1:04. Arms dead after first one :o
    100m wd

    Tues 27/3 - am Run
    12km, 1:00, 5:00/km with 3 x (5min hard/1min easy) on 10:00.
    Hard paces were 4:23/km, 4:27/km and 4:39/km (last split only 3min long :()

    Wed 28/3 - pm Turbo. Travelled to Dublin with work.
    1:15:00. Avg 245w
    5min wu, cal and set at 0
    5min at 200w
    20min at 250w
    5min at 190w
    20min at 275w
    5min at 190w
    15min at 220

    Thurs 29/3 - am Swim and pm Brick. Travel to Kerry with work
    300m wu 6:39
    13x100m off 2:30
    600m wd 14:40

    5min wu, cal and set at +1
    Pyramid 1min, 2min, 3min, 4min, 5min, 4min,3min, 2min, 1min hard (290w?)with 1min easy in between each.
    5min wd
    Avg 247 w

    4M run, 30:18, 4:42/km :).
    Can't believe my brick runs sometimes as the high bike cadance transfers to faster leg speed.
    4:51, 4:43, 4:40, 4:33

    Fri 30/3 - am Masters Swim and pm run
    800m WU with fins
    250m 5:15
    150m 3:15
    200m 4:23
    200m 4:25
    200m 4:18
    5 x 50m 0:52-1:01

    17km, 1:17:33, 5:10/km

    Sat 31/3 - Long cycle
    3:50, 104km, 27.1kph
    Out at 6:30am for an hour with Banker to Birdhill return before meeting up with Alps and Kevin7 at 7:30am. Murroe, Boremans Hill, Newport, Kiloscully, R499, Birdhill, Killaloe, O'Briens Bridge, Dalys Cross.
    Tired legs from previous days run meant I was dropped on every bump, incline and hill :(. Alps got a puncture at Birdhill and Banker got one at Killaloe but I had to leave them there to sort it as I was rushing to Dublin with the family to do some babysitting :rolleyes:. Cranky for rest of day as probably should have left MrsB drive!

    Sun 01/04 - Long Slow Run
    A trip to Dublin Zoo and then headed out at 9pm for a slow wandering loop along the N11 and the ghost offices in Sandyford.
    18km, 1:41, 5:39/km

    A better week at approx 13.5hrs but tiring :).


  • Registered Users, Registered Users 2 Posts: 1,469 ✭✭✭RedB


    Mon 2/4/12 1800m Tri Club pm Swim after returning from Dublin by Train
    6x50m WU with fins
    4x(25m scull, 25m fc)
    3x400m off 11min (9:29,9:38,9:56, 26-32spl)
    100m wd

    Tues 3/4/12 Rest. Slept very badly over the weekend and dog tired.:(

    Wed 4/4/12 am Run
    12km, 1:03:14, 5:16/km.
    Felt dead to the world doing this :(. Cold and tired and devoid of motivation. Felt a bit better after when I saw the pace wasn't as slow as I thought. :)

    Thurs 5/4/12 am Swim and pm Turbo
    1500m? straight swim 36min? Watch went gaga during this set and I wasn't really keeping track :o
    4?x100m off 2:30. Head not in the game :rolleyes:

    Travel to Carlow Rtn with work

    2x20min Turbo sessions
    0:10 WU, cal to 0 and set to +1
    0:20 at 257W
    0:05 easy
    0:20 at 268W
    0:05 wd
    Nice session out the back under the stars :)

    Fri 6/4/12 am Run 1:15 with 10min hard at 1:00
    15.12km, 1:16:23, 5:03/km
    Could only manage 7:30 hard but at 4:15/km pace. Happy overall.

    Sat 7/4/12 am Long Cycle
    110.68km, 4:01:14, 27.5kph
    On my own at 9am. Abington, Boher, Tipp town, Galbally,Caherconlish, Ballyneety, Childers Road, Tipp Rd until I had the 4hrs nailed. The first 2.5 hours were ok but then I hit a headwind on the way back into Limerick which was draining and sucked the momentum and energy from me. Had gels at 2.5 and 3.5 hr marks.

    Sun 8/4/12 Rest. Family day. I'm going to try to shift my long run to mid-week as I need to have at least one day of undivided attention to family stuff. I just cannot keep doing what I've been doing especially as the longer cycles and runs take up more and more time and energy.
    The end of lent meant home made brownies for breakfast followed by lots of chocolate and biscuits after many weeks of abstainence :D. Going to see Munster get beaten by Ulster in the Heineken Cup was my punishment for gluttony :(

    Another poor training week not even making 10hrs but hope to turn a corner now and make the most of the remaining 12 weeks. Following a serious rethink of what I've been doing over the last several weeks, I think my time target is gone at this stage and it'll be a get-around effort from here on in:rolleyes:. Swimming will be purely survival stuff at around 1:30+, the bike might be ok at 6:30ish if I can continue to ramp it up but the run will be ugly afterwards as the miles just aren't in the legs. However I'm going to focus on enjoying the next 12 weeks as much as possible instead of stressing it as that's what its all about at the end of the day. I wish I had it in me to grind out the kind of effort others do but this experiment of one is coming up with different results. Anyways, onwards and upwards.


  • Subscribers Posts: 19,425 ✭✭✭✭Oryx


    In my head I'm revising targets downwards too, based on the times Im putting out in training. But getting to that start line is the only thing that really matters, you do what you do after that.


  • Registered Users, Registered Users 2 Posts: 3,830 ✭✭✭catweazle


    You seem a but down on yourself - far too early to be revising everything. Have you a race coming up - the IM training is tough going especially when you haven't a clue where you stand so an encouraging performance might reawaken the mojo for you


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  • Registered Users, Registered Users 2 Posts: 5,007 ✭✭✭griffin100


    catweazle wrote: »
    You seem a but down on yourself - far too early to be revising everything. Have you a race coming up - the IM training is tough going especially when you haven't a clue where you stand so an encouraging performance might reawaken the mojo for you

    CW is right on this. During any 30 week training programme you are going to loose focus / interest. This will pass. I had a rough couple of weeks around this time too for my first IM when I used Fink's 30 week plan. Your numbers look solid so don't be pushing your time out yet. There's a long ways to go yet and a lot of swimming, biking and running to do. As the slowest IM'er on ART (me that is not you :)) the best advice I can give you is to stay positive, if your body tells you it needs a break then take a break, you'll benefit more from a rest day than a poor session in the long run IMHO. Keeping a positive attitude for the run in is important, you're way beyond the 'just get round' standard. Just my 2c.


  • Registered Users, Registered Users 2 Posts: 1,469 ✭✭✭RedB


    Oryx wrote: »
    But getting to that start line is the only thing that really matters, you do what you do after that.

    Getting to the finish line is the only thing that matters and I'm a past Master on finishing ugly :D
    Bring it on! :)
    catweazle wrote: »
    You seem a but down on yourself - far too early to be revising everything. Have you a race coming up - the IM training is tough going especially when you haven't a clue where you stand so an encouraging performance might reawaken the mojo for you

    Defo was a bit down on myself as the 'slogfest' went on and on and on but took some quality rest time over the Easter w'end and recharged the batteries a bit which has helped. I suppose that's the trick with this lark - finding the sustainable balance between pushing yourself and recovery. Another big issue on the home front was the impact on quality family time which was making life into just a sort of 'existance'. There was no fun there for a while :o. You need to be having fun :p. I don't really want to say more here but hopefully I've turned a corner for the better in that department :).

    I do have a race coming up with the Joey Hannon Olympic on Sun 29th April. I think I'm going to have to pear back my swim time to approx 35mins (no wetsuit :rolleyes:) but I should be well up for the others. I don't have any other races lined up apart from the Limerick Half Marathon which might be part of an epic club training weekend (tbc). I didn't get into Tri-an-Mhi and I think the Tri-Athy double Olympic might be too close to IMAT:confused:
    griffin100 wrote: »
    CW is right on this. During any 30 week training programme you are going to loose focus / interest. This will pass. I had a rough couple of weeks around this time too for my first IM when I used Fink's 30 week plan. Your numbers look solid so don't be pushing your time out yet. There's a long ways to go yet and a lot of swimming, biking and running to do. As the slowest IM'er on ART (me that is not you :)) the best advice I can give you is to stay positive, if your body tells you it needs a break then take a break, you'll benefit more from a rest day than a poor session in the long run IMHO. Keeping a positive attitude for the run in is important, you're way beyond the 'just get round' standard. Just my 2c.

    Agree 100% (apart from the slowest IM'er comment :)) and will be taking every word to heart. Really appreciate all the feedback as I'm training a lot on my own and, while this sure isn't the most riveting log on here, it helps me to have it especially for the good advice and encouragement during dark days :rolleyes:.

    Anyhow, its all good in the 'hood again and we're driving on :).

    Cashing in my last 'float' week as I reschedule the last 12 weeks. Generally repeating Finks Week 19 tweeked to suit.

    Mon 9/4/12 Easy am run. 12.46km, 1:03:38, 5:06/km
    Went to the pool with the kids and thought about squeezing in a few lengths but only 1 lane was available due to a High Performance Session and there was a lot of traffic so skipped it. Bumped into Kevin7 on the deck and agreed to go for an early spin the next morning.

    Tues 10/4/12 Easy am cycle. 65km, 2.5hrs, 26kph
    N7, R499, Kiloscully,Newport,Boarmans Hill, Murroe

    pm Swim.
    300m WU
    8X50m drills (one arm drills, superman, catchup, pullbuoy)
    3x(3x100m off 2:20). 1 min recovery after 1st set, 2 min recovery after 2nd set
    2:04, 26spl 2:05, 27spl 2:05, 27spl
    2:07, 27spl 2:07, 28spl 2:10, 28spl
    2:08, 28spl 2:10, 28spl 2:17, 30spl
    100m WD

    Wed 11/4/12 am Long run, 20.38km, 1:45:03, 5:09/km
    Lovely lovely run. Cool crisp bright morning. Head and legs happy. No bother :)


  • Registered Users, Registered Users 2 Posts: 1,173 ✭✭✭BennyMul


    You have put in some really good work to this point, as you are so close to the training\suffering etc. you don’t see the true gains made over the past few months,
    Stop worrying about what others on here are doing, and enjoy the next few training blocks and you will be grand and will get your Mojo back.

    It must be the weather as we all seem to be in a slump ;).


  • Registered Users, Registered Users 2 Posts: 8,208 ✭✭✭shotgunmcos


    Hey Redb, you have hills in virtually all of you long bikes and you have a hatful of 4-5hr rides done. Your swimming has progressed. It won't always be a linear progression Chief so take stock of where you are now and enjoy Joey and the GLR and push on from there. The racing will break up the training a bit. .

    Its not too late to do the Athy Double I see a couple of LTC IMAT heads on the entry list. What is the purpose fo a HIM befroe an IM anyway? Instead you could go down to Kilkee and do a 6-7 hour brick.


  • Subscribers Posts: 19,425 ✭✭✭✭Oryx


    I'm doing the double in Athy. I know its close but for me it will be a training day/practice run. Should build confidence for the big 'un and help me with any kit issues.

    Your work so far looks good to me but I think I'm getting a bit of the same mindset where it seems like there is too much still to do. :) No doubt we will both be fine. Just a question of who will take the slowest IMer crown. (Personally I think I have it in the bag) ;)


  • Registered Users, Registered Users 2 Posts: 5,007 ✭✭✭griffin100


    Oryx wrote: »
    Just a question of who will take the slowest IMer crown. (Personally I think I have it in the bag) ;)

    I don't think that's a title I'll be giving up to either of you two yet :)


  • Registered Users Posts: 251 ✭✭handangeo


    Hey Red B looks like we'll be exiting the water at the same time in Austria - this swimming lark sucks in my opinion :rolleyes:.

    Keep the faith not long now, I've opted for the Oly and Sprint in Athy - making a long training weekend of it as i have had bad memories of the river there before :(

    I've had a bumpy patch these last weeks and its hard to
    keep focused but the big prize is nearly there - just visulalise the carpet to the finish line, all this preparation will be worth the feeling and emotion when your done...........:D


  • Registered Users, Registered Users 2 Posts: 1,469 ✭✭✭RedB


    Thurs 12/4/12 am 1:15 Turbo - 2x20set
    10min WU incl cal to 0 and then set to +1
    20min at 268W
    5min easy
    20min at 286W
    5min easy
    10min at 100rpm (254W)
    5min easy

    Out the back again on another beautiful morning. Blue skys, crisp and steam rising :). Found the 2nd set slightly easier in a higher gear, lower cadence.

    Had to smile at the reverse smack talk above out of Oryx and griffin100 :D. Slightly different from MrT and JB's version :)


  • Subscribers Posts: 19,425 ✭✭✭✭Oryx


    Reverse smack talk is the Irish gene coming out. We are so down on ourselves.


    (or it could be a sneaky strategy to keep the other side guessing....)


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  • Registered Users, Registered Users 2 Posts: 5,007 ✭✭✭griffin100


    Oryx wrote: »
    Reverse smack talk is the Irish gene coming out. We are so down on ourselves.


    (or it could be a sneaky strategy to keep the other side guessing....)

    Eehh, in my case it's a refection of my approach to IM and also my general laziness about training. We could get some sub 12hr smack talk going but I don't think it would have the same cache of sub 10hr. For one thing I've no idea what size my FTP is........or what it is for that matter, the only thing I can think of is that it stands for Flaccid Tiny Penis.........as in how big is yours;)


  • Subscribers Posts: 19,425 ✭✭✭✭Oryx


    griffin100 wrote: »
    Eehh, in my case it's a refection of my approach to IM and also my general laziness about training. We could get some sub 12hr smack talk going but I don't think it would have the same cache of sub 10hr. For one thing I've no idea what size my FTP is........or what it is for that matter, the only thing I can think of is that it stands for Flaccid Tiny Penis.........as in how big is yours;)
    Afaik most guys are sub 12, so I dont see what your problem is?


    With apologies to RedB for lowering the tone of this hitherto pure and righteous log.


  • Registered Users, Registered Users 2 Posts: 5,007 ✭✭✭griffin100


    Oryx wrote: »
    Afaik most guys are sub 12, so I dont see what your problem is?


    With apologies to RedB for lowering the tone of this hitherto pure and righteous log.

    I bow to your superior experience in these matters (just to be sure, are we talking metric or imperial?)














    Sorry RedB


  • Registered Users, Registered Users 2 Posts: 1,469 ✭✭✭RedB


    Oryx wrote: »
    Afaik most guys are sub 12, so I dont see what your problem is?

    With apologies to RedB for lowering the tone of this hitherto pure and righteous log.
    griffin100 wrote: »
    I bow to your superior experience in these matters (just to be sure, are we talking metric or imperial?)

    Sorry RedB

    No problemo :P - I'll just pull up a chair unless the two of you want to take it elsewhere :) This is a version of smack talk I'm not familiar with :rolleyes:


  • Registered Users, Registered Users 2 Posts: 1,469 ✭✭✭RedB


    Thurs 12/4/12 (cont'd) pm 2000m Swim
    300m wu
    8x50m Drills (One arm side, superman, catchup - all with fins, pull buoy)
    5x200m off 5:00 -generally in on 4:30
    300m wd

    Fri 13/4/12 am run, 1:15 with 10min hard on 1:00
    15.1km, 1:15:51, 5:01/km
    Hard 10min split at 4:21/km. Not great but paced it better to manage the full 10min :rolleyes:.
    Nice run. Cool morning again and I'm loving my hat, gloves and jacket. Feeling good in the right gear :).
    Was tired last night even though the swim refreshed me and knowing that lack of adequate quality sleep is an issue for me so I didn't set the alarm. That took some of the subconcious pressure off resulting in quality sleep and I woke early anyway :). The family are on holiday mode this week and staying up later and sleeping in later too so I'm trying to avoid staying up late with them as they get another 3 hours+ sleep :eek: on me in the morning. Its still nearly midnight by the time I get to sleep and trying to survive on less than 7 hours sleep doesn't work for me so I'm going to have to continue to be a partypooper and slink away :o. Its a very un-natural thing for me to do but I need to be disciplined then or everything else will unravel later.


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


    RedB wrote: »
    Had to smile at the reverse smack talk above out of Oryx and griffin100 :D. Slightly different from MrT and JB's version :)

    Yeah you guys have it back to front:)


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  • Registered Users, Registered Users 2 Posts: 1,469 ✭✭✭RedB


    Fri 13/4/12 (cont'd) pm 1600m swim
    300m wu
    5x200m off 5min generally in on 4:15-4:20
    300m wd
    The heating is gone at work all week and its been like sitting in an icebox so much that I picked up a bit of a headcold. That and the pool traffic meant I didn't really get into the swing of it. Tried concentrating on technique and holding form.

    Sat 14/4/12 Long Cycle (Part 1)
    106.4km, 3:27:56, 30.7kph :D
    Chuffed with maintaining this average speed although it was as a result of a tailwind from Limerick to Tralee :rolleyes:.
    The opportunity arose to do a return bike trip to Tralee as the family were going down, the forecast was good and I was just about ready.
    Started poorly with having to change a puncture before I ever left the house and then getting a tyre blowout after 10km. Luckily I had just passed the TriBikes shop at Raheen so I walked back there but had to wait for them to open. I had €20 on me but not enough to cover a new Gatorskin tyre and tube but they were good enough to let me fix up next week. Must bring a card in future :o. Anyway I flew down after that and was really loving the speed on a beautiful day especially coming down towards Castleisland and around the bypass there where I was getting up to 60kph :cool:;). Gravity and wind were my buddies for a change :rolleyes:. I found it a bit harder mentally from there to Tralee but arrived ahead of the posse so was happy with that. Devoured a fine lunch after that :).

    Sun 15/4/12 Long Cycle (Part 2)
    106.1km, 3:40:29, 28.9 kph
    Not too shabby on the way back either although the headwind was hardly there at this stage but the legs weren't as fresh either. Spun easy over to Castleisland going east before turning north into the wind and uphill. Payback time :p. Still averaged 30.4kph for the first hour but splits then dropped to 28.2kph, 28.9kph and 27.5kph. My back and shoulders were hurting for the last hour+ but my rear was especially unhappy as my bib cut me :o. Tired legs but very satisfied to be able to put those km into them. Aches and pains meant last nights sleep was a bit interupted though.

    Biggest week ever at 17.75


  • Registered Users, Registered Users 2 Posts: 1,173 ✭✭✭BennyMul


    A nice weeks work there, and a sweet weekend to finish it off,
    Glad your back on track.


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


    Good week put down Red and two solid back to back bikes.


  • Registered Users, Registered Users 2 Posts: 8,208 ✭✭✭shotgunmcos


    Good Stuff RedB. Thats more like IM talk outta ya. Still plenty of time left and youare in good shape dude.. :cool:


  • Registered Users, Registered Users 2 Posts: 1,469 ✭✭✭RedB


    Mon 16/4/12 pm 1300m Tri club swim
    300m wu
    Broken time trial :confused: - 1000m with 10sec rest after each 100m
    Total 24min less 90sec = 22:30 or avg 2:15/100m
    Didn't really understand the concept but was happy to take it easy :o. Tired legs.
    Practiced some lane turns after.

    Tues 17/4/12 am LSR
    22.25 KM, 2:00, 5:24/KM
    Cold morning with wind chill at times. Just avoided most of rain.
    Longest run of this block so its finally starting to get serious on the run front :rolleyes:

    Got a roll down entry into the Tri an Mhi HIM on May 12th from being on the waiting list so happy with that. I had been toying with the idea of a big weekend around then but general advice from forum was stick to normal increasing load as per Fink. Fink actually has a HIM week in the schedule so I'll just tweek that to suit as well as the Oly week for Joey next week. I really need to get into long swim sets pronto though or I won't even make it out of the water in IMAT (or Joey..or Tri an Mhi.. :p)


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  • Registered Users, Registered Users 2 Posts: 1,469 ✭✭✭RedB


    Wed 18/4/12 lunchtime run
    7.85km, 0:40, 5:06/km
    Easy recovery run as was still bushed from previous day's long run and slept badly with quad aches, etc.

    Went to go for a post-work swim and realised when I got there that I'd left my swim gear at work :mad:. I had also intended doing a Thurs am swim as the pool is closed after that until Sun so I ended up missing two swims :(. Decided to get up early anyway Thurs and do a decent brick session as punishment :rolleyes:.

    Thurs 19/4/12 am Brick
    Was going to do a VO2 Turbo session but the weather looked decent so took the opportunity to go outdoors.
    Cycle - 39.45km, 1:32:47, 25.6kph. Newport, Boarmans Hill, Boher Church
    Run - 6.16km, 30:26, 4:56/km
    Legs felt strong on run and could've kept going. Happy with the pace :)
    Bright morning but too cold for shorts and fingerless gloves :rolleyes:.


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


    Hey Red - good to see you getting into your stride...

    I'd go for the Double Oly at Athy - I did both it and Tri and Mhi last year, in the absence of doing a spring marathon and they both helped with the confidence levels prior to Roth.

    However, handangeo's Super Crazy Athy Weekend (tm) is to be avoided:)


    +1 on mcos' comment re; your biking - doing the hill work will really stand to you on the day.


  • Registered Users Posts: 251 ✭✭handangeo


    Izoard wrote: »
    Hey Red - good to see you getting into your stride...

    I'd go for the Double Oly at Athy - I did both it and Tri and Mhi last year, in the absence of doing a spring marathon and they both helped with the confidence levels prior to Roth.

    However, handangeo's Super Crazy Athy Weekend (tm) is to be avoided:)


    +1 on mcos' comment re; your biking - doing the hill work will really stand to you on the day.

    handangeo's Super Crazy Athy Weekend (tm) is open to everyone.....come and join the pain gang :)


  • Registered Users, Registered Users 2 Posts: 1,469 ✭✭✭RedB


    Thanks :) but I'll be in the Tri-an-Mhi pain gang. It was always on my radar and had to commit quick when offered a slot.

    As you guys are such uber-cyclists can you answer me this - should I be concentrating on extending my endurance quantity up to 180km+ long rides or should I be pushing in more hills or VO2 quality work or all of the above? :rolleyes:


  • Registered Users, Registered Users 2 Posts: 1,173 ✭✭✭BennyMul


    hey, hope Im not wrong here. if I am forgive me :o

    Personally I would continue to work on increasing the long spins at the weekend, trying to match 1 of the spins to what the route will be like on the day. possibly doing a 25mile loop with a climb similar to race day.
    ensureing that you do have a number of efforts at IM pace in there.
    e.g 5-10 x 10 mile at IM pace.

    mid week you can do the higher intensity efforts, either a muscular endurance\Tempo effort or something harder or both if you recover correctly.


  • Registered Users, Registered Users 2 Posts: 1,469 ✭✭✭RedB


    BennyMul wrote: »
    ensureing that you do have a number of efforts at IM pace in there.
    e.g 5-10 x 10 mile at IM pace.

    Thanks BM I did think that my endurance will be my main limiter over the IM distance. However I'm a bit lost at the notion of IM pace as I don't have power and I don't usually have HR (can't find strap at the moment :rolleyes:) so I trundle along at what I think is a steady sustainable effort. This means I'm generally cruising at the same pace on the flat with slower and faster sections into/with wind, hills. If I'm with others we might push on for sections if someone gets a rush of blood to the head but generally its a one pace show :o.
    My fundamental question is should IM pace be faster or slower than my 'normal' steady pace?


  • Registered Users, Registered Users 2 Posts: 1,173 ✭✭✭BennyMul


    My understanding of IM pace is an effort I can maintain for 6+ hours leaving enough energy to run\walk\crawl for 4+ hours after;).

    if you plan to do the bike leg in 6 hours then your IM pace is 18.6mph or 29.8kph
    so for example you could try the 5-10 10mile efforts at 20mph,


  • Registered Users, Registered Users 2 Posts: 1,469 ✭✭✭RedB


    So I should be going slower in between those efforts?


  • Registered Users, Registered Users 2 Posts: 1,173 ✭✭✭BennyMul


    Yep,
    the length and how easy will depend on you;),
    You should not be that tired after the rep, so for the first few weeks you could drop back to your normal endurance pace for a period time.
    this recovery time will depend on how much the rep took out of you, if you find that you are suffering to hold the pace then you will need a longer break. I usually use the 10% rule if my power drops\HR rises over 10% then I call it quits for the reps. I would continue to finish the spin but no more intensity reps, If I continue the reps after this point you dont get the same return and may impact your next session.

    the 10% will be hard to gauge for speed as wind, hills etc will vary this.
    so find the hr strap. :D


  • Registered Users, Registered Users 2 Posts: 1,469 ✭✭✭RedB


    BennyMul wrote: »
    Yep,
    the length and how easy will depend on you;),
    You should not be that tired after the rep, so for the first few weeks you could drop back to your normal endurance pace for a period time.
    this recovery time will depend on how much the rep took out of you, if you find that you are suffering to hold the pace then you will need a longer break. I usually use the 10% rule if my power drops\HR rises over 10% then I call it quits for the reps. I would continue to finish the spin but no more intensity reps, If I continue the reps after this point you dont get the same return and may impact your next session.

    the 10% will be hard to gauge for speed as wind, hills etc will vary this.
    so find the hr strap. :D

    BM, this may sound simple and obvious to you buts its absolute GOLD to me. Much appreciate it.:)


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  • Registered Users, Registered Users 2 Posts: 1,173 ✭✭✭BennyMul


    you have me paranoid, I hope I didnt come across as patronising :o
    I hope it helps and I want wrong with the advice
    any questions just shout,


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


    BennyMul wrote: »
    My understanding of IM pace is an effort I can maintain for 6+ hours leaving enough energy to run\walk\crawl for 4+ hours after;).

    if you plan to do the bike leg in 6 hours then your IM pace is 18.6mph or 29.8kph
    so for example you could try the 5-10 10mile efforts at 20mph,

    Another Q from the Pacing for Dummies section...

    Is there a way to calculate this, if you have not done an IM previously?

    For example, the aspiration might be to do a 6hr bike/ 4 hr run, but what might the indicators be from current training, that this is a reasonable expectation?


  • Registered Users, Registered Users 2 Posts: 1,173 ✭✭✭BennyMul


    Izoard wrote: »
    Another Q from the Pacing for Dummies section...

    Is there a way to calculate this, if you have not done an IM previously?

    For example, the aspiration might be to do a 6hr bike/ 4 hr run, but what might the indicators be from current training, that this is a reasonable expectation?

    they est. when you do your FTP test measure the HR over the second half of the test and use between 79 and 88% of this value for your IM HR Range, the problem I have with HR is that it varies and is influenced by so many outside factors.

    So as we are new to IM and without the knowledge of actually suffering through one you will not know your own limitations.
    that is why I believe you begin to work on the desired pace you quickly learn if it is within your current ability or not,
    if you cant maintain the effort or you can but unable to "walk" getting off the bike in training they you need to look at dropping the pace, or vice versa if luckily.

    After a number of weeks you will begin to know your own ranges, and will become familiar with your HR zones or RPE, which will help steady you on the day.

    I do not know if this is the correct approach, and will probably be wrong:o but it does give real feedback to the rider.


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


    BennyMul wrote: »
    they est. when you do your FTP test measure the HR over the second half of the test and use between 79 and 88% of this value for your IM HR Range, the problem I have with HR is that it varies and is influenced by so many outside factors.

    So as we are new to IM and without the knowledge of actually suffering through one you will not know your own limitations.
    that is why I believe you begin to work on the desired pace you quickly learn if it is within your current ability or not,
    if you cant maintain the effort or you can but unable to "walk" getting off the bike in training they you need to look at dropping the pace, or vice versa if luckily.

    After a number of weeks you will begin to know your own ranges, and will become familiar with your HR zones or RPE, which will help steady you on the day.

    I do not know if this is the correct approach, and will probably be wrong:o but it does give real feedback to the rider.

    Cheers...despite all the good advice, I still train totally by feel - must break open the HR strap some day.


  • Registered Users, Registered Users 2 Posts: 1,173 ✭✭✭BennyMul


    Izoard wrote: »
    Cheers...despite all the good advice, I still train totally by feel - must break open the HR strap some day.

    Different strokes for different folks, I get too bogged down in numbers and forget how to train on feeling,
    At the end of the day (and I will kick myself for saying this) but your body knows best, if your tired you dont need a power meter or HR to tell you.


  • Registered Users, Registered Users 2 Posts: 1,469 ✭✭✭RedB


    Fri 20/4/12 - Rest. Travel to Dublin with work.

    Sat 21/4/12 - Long Cycle.
    132km, 4:50, 27.3kph
    Following my glowing report of the decent road conditions on the Kerry road last week, 5 of us headed out that road again at 7am with various time restrictions. 1 turned at Adare and 1 turned at Rathkeale and the other 3 of us continued past NCW and up the old road to the top of the hill before turning and coming down the new road and back to Limerick. We had a few quick stops and I tried to get the IM pacing thing going regularily but it was a bit haphazard with us hitting much faster paces at times :rolleyes:. We had a bit of a minor scare then in Adare when 1 guy came off the bike on oil and I fell over due to not unclipping in time whilst trying to avoid him, stop and negotiate traffic :o. He was a bit cut and shaken but no serious damage. We arrived home after approx 107km and I still had plenty of fuel in the tank (or so I thought) :p :rolleyes: so I added on a loop to Abington, Boher Church but was definitely feeling the effort over the last 10km which ended up into a bit of a headwind and not fueled properly. Took 1 gel at 1.75hrs and another at 3hrs. A quick shower and gobbled down a few hang sambos before driving back out to Rathkeale to support No 1 in the GAA Football Feile which the family had been at all morning. They won and the mood was good all round so off to Micky Ds after for a bit of a celebration :D. Result. Feeling good afterwards. A bit tired but satisfied :).


  • Registered Users, Registered Users 2 Posts: 1,469 ✭✭✭RedB


    Into the Peak training phase now but my pre-IMAT races are all coming up in the next few weeks so that'll throw the plan off slightly to accomodate them. Joey is this weekend, GLR HM is the next weekend and Tri an Mhi is the weekend after. Finalising the last of the logistics also for Austria with new passport received and car hire and accomodation about to be booked. The 2 older kids are probably going to do the IronKids event over there for the craic so there's a bit of a buzz in the house about that with them asking me about training :):cool:. The old man might know something after all :rolleyes:. My new mantra on long runs, cycles is "This is Ironman" as I'm trying to focus on and enjoy the process of getting there. Its much better than the usual one of "Are we there yet?" ;).
    I rested up properly on Sunday with good sleep and a quality family day but I was feeling the tiredness still from the long cycle and my legs seemed to tighten over the day. I should have tried some stretching as they were dead on Monday and took a bit out of me to get them back.

    Mon 23/4/12 - lunchtime run and pm tri club swim session
    11km with 5x1min pickups after 10min, 0:58?, 5:16/km? very dead legs :o

    Swim session was focused on pre-Joey prep.
    400m WU
    8X50m - 50m FC (0:57-1:03,27spl), jump out, walk to other end of pool, repeat. Chatted to BennyMul during walks
    8x50m - (0:59-1:02, 28spl) 12.5m hard, 37.5m easy
    4x50m - (1:02-1:05, 30spl) group starts. 5-6 go at the one time in the one lane
    4x50m - (1:01 - 1:10, 30spl). Sighting on 6 strokes.

    Tues 24/4/12 - LSR
    22KM, 2:00:55, 5:30/Km
    Quads tight and a bit achy throughout. Need to do some :rolleyes: stretching as becoming a limiter :o


  • Registered Users, Registered Users 2 Posts: 8,208 ✭✭✭shotgunmcos


    Hey RedB

    Joey Olympic, GLR HM and a HIM on consecutive weekends is a tall order IMO. With IM fitness on board at this stage you might have the capacity to get nice results from all 3 but at what cost? Have you thought about your appoach to the 3 as a whole?


  • Registered Users, Registered Users 2 Posts: 1,469 ✭✭✭RedB


    Hey RedB

    Joey Olympic, GLR HM and a HIM on consecutive weekends is a tall order IMO. With IM fitness on board at this stage you might have the capacity to get nice results from all 3 but at what cost? Have you thought about your appoach to the 3 as a whole?

    You're forgetting that I don't do "nice" results :D. I'm treating all of them as general training days although I'm toying with the idea of racing the HM to try and go sub 1:40 as a PB (and seeing as Oryx did 1:38:xx last weekend ;)). The flip side of that is I'm also toying with the idea of a 160km cycle the day before GLR HM around Lough Derg (maybe with the Tri IM group if it gets organised?) specifically so I can run it on tired legs. Joey and Tri an Mhi will be more tri practice runs than all out efforts. I have a history of overcooking (due to undertraining :rolleyes:) so I want to try and pace them right - even at Oly and HIM paces and actually finish the runs without stopping :o.


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  • Registered Users, Registered Users 2 Posts: 3,830 ✭✭✭catweazle


    I find its almost an eternal problem for me, I am keen to do a race but then I start thinking with the rest days before and after I would be better off doing the long training sessions over the weekend instead.

    The two I try to do each year before the Humbert are on the weeks when I am supposed to be hitting my peak mileage hence hesitancy. I am not too worried about the Galway Cope Triathlon on the 8th as that is only down the road and will be a bit of a blowout but Kilkee I would like to get a decent time but worried that will take too much downtime, with Mrs C and the young lad off to Portugal the week of Kilkee its set up perfectly for a big week training that I will not get again during the lead up :mad:


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