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GODZone...
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06-08-2013 12:23AM#1For most triathletes, especially long distance types, Kona inevitably pops the question and becomes the dream
For me it didn't and for 2 reasons.
1) The last 2 hours of Challenge Barcelona last year confirmed that running a marathon in heat after 6 hours of swimming and cycling is just not my thing. I've tackled the cramps from every angle and the idea of training my ass off to get a spot at some mdot only for them to surface later on the Queen K, simply doesn't speak to me.
2) The Beast of Ballyhoura Adventure Race last year took me by surprise. I didn't expect the challenge that it was and it lead me to google and subsequently track the GODzone AR :eek: I was mesmerised and the dream became apparent!
Proper Adventure Racing became the dream, albeit a long term one. I entered a few multi sports this year and bought some maps and a compass in earnest to learn how to navigate. Stuff happened and the year became a complete write off. I hit a low ebb (in training not life!), stopped training regularly and put on weight. I searched for something to get me going again. It was a chance encounter with an old rowing friend at Hell of the West. He had to drop out of a relay team and I did the swim for him. We caught up and chatted about some changes in the structure of Irish Rowing. Its been 10 years since I rowed back in Uni so I was out of the loop. It peeled back the cover of an old regret, to give up rowing (reluctantly) during a dark period in life. I loved rowing. The feeling of a crew in swing (powerful unison) or the wake of a scull healing itself on a crisp early dawn. I knew I had to go back.
Although triathlon is no longer the focus, things like a black tee at Norseman or cycling up the Alp D'Huez exist on the bucket list as well as a return to the Lost Sheep, the highlight of my first triathlon log
. I've sold the TT bike, well most of it, and replaced it with a Concept 2 Model D rowing machine. Rowing is a hard sport and I'd like to get into basic shape before I get in a boat and learn to row again. Rowing will require some attention to strength and conditioning too. I've no big aspirations. I simply want to do a few races next year and enjoy the sport at whatever level I can. Oh, and learn to scull.
The ARWS dream is still the dream so I will look to do the 40 hours Beast again next year or something equivalent if I can find a team. I'll do one or two shorter multi sport races too so that the road bike doesn't gather dust and to ensure I run up a hill from time to time.
Swimming is the one thing I haven't mentioned yet. It is unquestionably the triathlon discipline I have progressed most over the few years I'm doing it. Its a skill I wish I learned as a child but having learned as an adult, one I'll never let go. I have a long swim in mind that too is a long term goal. For the foreseeable future I just want to enjoy some OW events. Next up is the 3.9km at Glendalough on Sept 8
This log will be different. It may not fit with the swim bike run logs. However, it will have races and will surely document the will to test the physical and mental limits...25
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Ha ha my fellow comedian Mods
@mloc - not sure I'd call rowing "messing"
@BTH - Hows that attention span going with married life?
Tuesday August 06 2013
Lunchtime Hilly Run
Back when I had discipline I made time to get a couple of these in per week. I've watched my work run buddy through the window heading off for one of our loops so many times. I always seem to have someone approach my desk with something urgent on the lunch hour or worse still, invites to lunchtime meetings (WTF). I was all set to bolt on the hour today but he still left a few minutes before me. It took 15 minutes of moderately hard effort to catch up to him. If I hadn't caught him by the park, approx 3.5km I intended to give up the ghost. He was at a festival at the weekend so my reward for catching him was a slower pace and room to breathe
We chatted on flats, focused on hills and panted our way around. I usually have 2 options with 2km to go as there is just one shower. Belt ahead to get there first or tack an extra 10 minutes and 2 more hills on. I opted for the latter. The 2 hills are pretty much in one of the roughest parts of town. I simply run up the hill and down to the other side and back again to work. When I turned around I heard the sound of hooves and shouting back the road. 2 sulkies were approaching. Crap! I had visions of a whip lashing out in my direction so I basically pegged it back up the hill like a vicious rabid dog was chasing me. Out of their reach, sure enough, I received some taunts but made it back to work safe. Longest run I've done in 3 months!
10km in 48:10, average pace 4:49
Benchmark Ergo
I'm not fit enough to even contemplate a set distance rowing C2 ergo test like 5 or 10k. I'm not fit enough yet either to do a warm up, then a session. I wanted to set a benchmark so I chose another standard ergo session.
Best distance in 30 minutes rating no more than 20 strokes per minute.
I got straight into it and found a steady state rhythm quickly. I felt good and had to reign the enthusiasm back. The effort was strong but comfortably aerobic.. for about 5 minutes. My heart rate tells the story. 160 at just 7 minutes and I was sweating. 170 at 14 minutes and I knew the second half would be tough! I crossed 175 with 10 minutes to go and was working pretty hard. Still, the power was there and the rate held rock steady at 20. From 10 to 6 minutes to go I struggled mentally. I was briefly distracted when a blister peeled off and fell on the floor.
The hardest thing about this session besides the developing burn, is maintaining the low rate. It takes control. You want to let the rate climb as it would mean pulling slightly less per stroke and a temporary boost of oxygen. It always back fires as the effort always catches up. With 5 minutes to go I knew I'd finish but had to dig in all the same. My HR hit a max of 178 which would have been near max on a bike turbo FTP test! It was a solid piece and an honest effort. Benchmark established and I'll have another attempt in a few weeks. This is all just prep for a 5km test over the winter... shudder.
30 minutes rate 20. 7,824m total. Average pace 1:55/500m. Average HR 170!
If I had done a 30 minute run at 170 HR I'd have been in bits afterwards and possibly injured. The rower gave as good if not a better workout without the damage. Ideally on the next one I'll hit teh same distance or better, but at a lower HR.
20 minutes stretching afterwards. Flexibility is simply shocking
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Best of luck with this endeavour Mike. I'm assuming you'll be racing Intermediate, if it's still called that Who are you planning to row with?
I was recently talking to an ex-international who went back rowing Vet. Guy is a serious athlete with a 2:3x marathon or faster. He became disillusioned because of the lack of races on the Irish calendar. He busted his a$$ training all year for a couple of races, one of which was the worlds. As a result, he's taken up triathlon this year. Looking forward to see how ye both fair out at your respective choices.
Why put yourself through the torture of a 5k ergo test????? :eek: :pac:0 -
@pgibbo - jays us can he swim?! Serious running pedigree and rowers are no slouches on the bike. To be honest I rowed but have little experience really. 2 seasons at UL winning lots of races 2 novice pots. Then went off travelling. When I returned 2 poor seasons at Intermediate. I won more intermediate races with my novice Uni crew than I did as an actual inter! First year inter I failed to make the A crew and missed champs. I was going through a difficult time then. Came back and trained next year, mostly alone as Alex was a baby, made the crew but didn't gel and disappointing 4th at champs. It was the worst summer for me so I wasn't really up for it. I left the sport reluctantly and with as bad taste in my mouth. In a very different place now and ready to take the same approach to it I have taken to learning how to swim. I wouldn't put myself through a 5k. It will probably be the club. Possibly St Michael's. So, are we ever going to see a log from your good self?
Wednesday August 07 2013
Plan: Swim 20*100m
Rugby camp over so its back to swim lessons for shotgun junior. He is still learning the strokes but has a better backstroke than I already. I wished I had learned to swim as a kid and I get a real buzz watching him enjoying himself and making progress. It was a short session while he did his thing. Simple 200m easy warm up then 20*100m off 1:45. Terrible swim. Hit 1:36-1:38 for the first 10 albeit with poor form. The next 10 got progressively tighter and increasingly laboured. I just about made 1:40s for the last few. I need to start swimming regularly again. That Sligo swim was an anomaly.
Actual: 2,200m inc 20*200m0 -
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@Trig1 - thanks man. Hey you are just a shade older than I. Kicks may be the logical choice although quite unsure how much I could commit to a crew. Just want to go back to enjoy and learn since I didn't row Junior and left the sport reluctantly.
Friday August 09 2013
Nothing
Saturday August 10 2013
Plan: 50min capped aerobic run
Lovely balmy evening out there. I hadn't used the Garmin in months and had 4 versions of firmware to update. May have explained its giddiness at Sligo. I warmed up with the skipping rope. 200 jumps took 8 efforts. A mini goal is to be able to do it in one go. The run was to be steady aerobic and capped at 155hr. Overall good, although I nearly had to walk on some hills. While concentrating to keep in controlled on a long drag, a fella suddenly popped his head out of his concealed gate and shocked the bejeezus out of me! Otherwise a simple run dodging dog walkers. Tomorrow's plan is for a longer version of the same with a segment at 160hr.
Actual: 11.5km in 55:40, pace 4:50, hr avg 146 Max 1550 -
Very interesting change in direction MCOS (return to your roots) and you read as being extremely happy with your decisions. The very best of luck with it.
One thing I'd propose is a rebranding of the T/D/AR forum to be Triathlon / Duathlon / Anybody Rowing forum. 0 -
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Sunday August 11 2013
Plan: 90min 'Long' Run <155hr with a section at 160hr
This would have been an easy medium length workout back in January when I was fit. Pushing too much volume too soon back then has taught me a lesson. Carefully does it. I knew 90 minutes would feel like a real stretch today but I just have 10 weekends to get some long runs in before DCM and simply had to start with something resembling a longish run. It was a straight out and back on country roads. It was humid and windy. I felt wooden. I kept the first half hour under 155hr then pushed a little to 160hr for a half hour. It barely yielded 4:42 pace for that section and I asked myself if this would be a marathon intensity I could hold. In truth no hope. I leave forecasting for a few weeks. After the hour it got progressively more difficult to keep the hear rate down and my legs were stiffening up. Last few kms were at 5:10-5:20 pace. I had to walk on one hill So much to do in little time but still need to exercise patience.
Actual: 19.05km in 92:38, avg hr 153 max 162
Weekly Summary
Running: 46.8km in 3:46:28
Rowing: 20.7km in 1:20:00
Swimming: 2.2km in 0:40:000 -
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@hoochiedoubleD - bang on tri chick! Just a long jog with friends
@griffin - not bothering with one of those plans. Work long run up to 2 hours then add work to it. 3 easy runs and one faster run. Whatever that yields will do.
Monday 12 August 2013
Plan: Row 2*15min rate increase pieces & some Yoga
Rate increases is basically rowing at progressively higher cadence with same per stroke effort. The faster rate spins the flywheel faster, pushing back more resistance and building the power. The pieces were 5min @ 20spm, 4min @ 22, 3min @ 24, 2min @ 26 and 1min @ 28. 3 mins easy then repeat. I felt good at 22 strokes per minute but each step after became pretty challenging. I relished it though. Max heart rate 178 again.
There is little to compare the workout you get from rowing. I tried to hold good technique throughout. For a finish my forearms were loose and quads burnt which is a good sign. I can't say much for my down dog and cobra techniques though. Its been months since I did Yoga and I had as all the flexibility of a barn door.
Actual:
Row - 45mins 11,659m, avg 1:55.7/500m
Yoga - 30 mins gentle salutation sequences0 -
Tuesday August 13 2013
Plan: Easy Run
Hilly loop around town. Running feeling better in cooler weather. Felt sluggish on hills. A bit laboured overall. Noticed the Shannon was calm and undisturbed. Visualising my first spin on water killed a few kms. I'm a few weeks away as clubs are on a break after national champs. Despite the 'easy' effort, I finished sweating like a good thing.
Actual: 10.05km in 48:45, pace 4:50 or so
Session 2
Plan: Ergo 30mins Tempo @ 22-24spm aim for 8,000
Nice calm evening so put the erg out on the decking. Figured I'd need the cool air too. Ultimately I'm aiming for 8k rating 20 but waay off attempting that yet. It needs a 1:52/500m average. I figured I'd get close with a higher rate and set off at 24. I settled quickly at 23-24 holding target pace. I broke the piece down to 4*2k in 7min 30 each. The first 2k was good but my heart rate hit low 160s pretty early. 4k passed just before the half way point so I was still on target. It was beginning to hurt though...
The 3rd 2k felt like it was over the horizon so I bore down on 5k to kid myself that I was nearly there. 5k passed in 18:35. I was almost happy enough with that to stop but just a few strokes later I gulped a few large breaths and plugged in for the pain. I found 19-25 mins mentally very tough. My hr entered the low to mid 170s and I fought with the will to stop. At 7km the sweat rolled down my face over my eyes making me squint. I knew I'd hit the 8,000 now if I just held it together for the final 100 strokes. Every stroke hurt. A lot. Max hr 179! It took a minute to stand up afterwards. Overall very pleased with the piece but have kicked off my first week with a tad too much enthusiasm. Need to bring it back to base effort for a while now.
Actual: 30min 8,110m avg pace 1:51.0/500m, avg rate 23-24, avg hr 164 Max 179 0 -
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@pgibbo - bought straight from Concept 2 in the UK. I see it as a lifetime investment so shelled out just under 1400 inc delivery. Got a model D with PM4. PM4 because it picks up different HRMs. You can get cheaper second hand but they are hard to find. Rowing clubs always on the lookout and snap them up. My sister has one and just wouldn't let me have it even when pregnant! I wouldn't buy second hand from a gym as they are abused. Its a case of keeping an eye open and snap up a private sale of model C or D.
@JB- super XC workout. A mate of mine (MOB) who got Kona on his first go at IM used to do 40mins once or twice a week during the winter. Irish Rugby squad use for XC. Most Tug of War teams (proper sport on these shores) use them. Would do your swim and bike no harm
@dahat - drag factor 125. I keep damper lever between 5 and 6. If you are doing 32 spm at 130+ damper level its a fair bet you are not engaging legs, glutes, core etc.. and end up wrecked quite quickly. Check out this as a very good example of correct technique. http:// www.youtube.com/watch?v=zQ82RYIFLN8. I'd recommend backing off on the stroke rate. Bring it back to 22-26 range and focus the different sensation to the drive and recovery phase. You will be able to go longer and get many more muscles engaged. Any idea what the force curve of your stroke looks like?
Wednesday August 14 2013
Plan: Swim 20*100 off 1:45
Same session as last week while shotgun junior did his lesson. 200m easy to find my stroke then straight into it. Last week I struggled to make the 1:45 by the 20th rep. This was better.
In on: 90, 94, 92, 94, 95, 95, 94, 92, 91, 94, 94, 95, 95, 93, 94, 93, 95, 94, 92, 94
There was a bit of traffic in the lane so the faster reps just involved overtaking. The times were much better and pretty steady. The efficiency told a different tale. I started at 36 strokes per length and finished on 41 strokes per 50m. Basically the classic sign of A) stroke inefficiencies magnifying as fatigue develops ( no technique focus this year) and
lower fitness level (averaged just 1 session a week for the summer). I've 3 weeks to the Glendalough Swim. :rolleyes:
Actual: 2,400m inc 20*100 off 1:450 -
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Saturday August 17 2013
Plan: 1hr40 Long Run <155hr
Another DNS today not showing for GFW. I've lost a stupid as mount of money on race entries this year. Triathlon was great but one of the cons was the mentality developed on the race season. Pick the races and enter them all in the spring :rolleyes: Anyway that's rant #1 I'll get over my own stupidity on that. Rant #2 is the stupid Achilles. Again my own fault for stupidly running a pre breakfast training marathon back in Feb. Overkill. I was being sensible for this run. Add just 10 minutes to last week. Cap the heart rate. Take it easy on hills. Enjoy. However much to my annoyance the Achilles started to feel tight right away. I bailed after 40 mins as it wasn't any better. No damage but I really want to run DCM. So, running will be about short runs, roller and stretching this week. Take 2 next weekend.
Actual: Abandonded after 8km
Sunday August 18 2013
Plan: Erg 60mins aerobic at rate 18 and capped hr<155
After yesterday's frustrating session I figured an hour on the erg would be a satisfying close to the week. I really wanted to have another go at a long run but discipline won for once. This session too would require discipline. As hard as it is to sit on the erg for an hour, an hour at rate 18 makes it tougher. A capped hr meant it was all about discipline to ensure the whole hour remained in the target zone.
I started conservatively and held a rock steady 18spm at around 2:02/500 pace. After 30mins my hr was 152 so I needed to back off to 2:04 to hold it. Soon after 2:06 and 2:08. The last 15 minutes was enough of a workout even at that effort. I was determined to keep it in check so splits didn't matter. They will improve. Overall a satisfying session and feeling good again
Actual: Erg 60min at rate 18, avg hr 148 Max 155, 14,482m, pace 2:04.2/500m
Weekly Summary
Running: 29.64km in 2:18:45
Rowing: 40.31km in 2:40:00
Swimming: 2.4km in 0:42:00
S&C: Yoga 0:30:00
Weight Check: 81.6 kg or 179.9 lbs0 -
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