GODZone...

Kurt Godel wrote: »

Are you going to follow the P&D marathon plan, and do swim/bike/row in addition to it? Or swap recovery runs with cross training?

Giving the P&D a chance. Swim & Row in addition. A turbo in place of a rec run. A hill run in place of a turbo if possible

Well week 1 and we are both ahead of Fazz on the swim so far

January 08 2014: Hill Run - Keeper Hill

I had 19km planned but since it was so miserable (will the rain ever stop :rolleyes:) I figured it was as good a time as any to hook up with th ehill run group again. Its been a long long long time but I'm hell bent on doing my first IMRA race this summer and also just need to get used to off road stuff for longer term goals.

So, layered up and head torch on and off I went. The drive out was dark and foggy. I turned off for the mountain and took a wrong turn at the turn off to the car park. It sent me back down hill which I quickly realised was the wrong way. I stopped to turn the car around. It was pitch dark and a narrow road but thankfully I only drove about a km down it. 3 point turn. Reverse, straighten and "thump". Crap! The 2 front wheels had gently dropped into a dyke along side the road. No amount of revving and wiggling would dislodge it. Crap!

The car was basically perpendicular to the road. Not enough space behind it for a tow out and it was wet. I was on a mountain, nearest house over 4km away. I was in a pickle My sister lived close enough by for me to consider getting her to call her neighbour, a farmer, to bring up his tractor. It was 10 minutes before the start of the group run so I put on the hazards and ran back uphill to meet them. I met the coordinator, Colm, and explained my situation. He had his dog with him as he always does, a lovely golden lab. He was so lit up that he looked as though he had the Christmas tree lights wrapped around his neck. He was a happy pooch and raring to go running up the hill with his master.

Colm figured I may as well do the run as people were setting off. I was worried my car was blocking the road so he kindly ran back down to it with me to inspect. He reassured me that it was remote enough that a car would not likely pass there for days and we could get a few of the lads together to help after the run. Que another run back up the hill to start the hill run!

I like Keeper hill, I've been up it a few times in all kinds of conditions but again, it was over 18 months ago. I knew it was 14km to the peak and back with 595m total climb. I had just done about 200m ascent already so I figured it was too tall an order. Plus the last 1.5km before the top is very rocky. On a wet, dark, foggy night I wasn't going to risk a slip. So I trotted up with Colm and his comically lit up happy dog passing a few other heavy breathers as we climbed We basically ground our way slowly up to the 5km "continue or turn around" mark. I was done climbing, my quads were yelling at me.

The decent of Keeper from this point was easy. A wide gravel or rocky trail the whole way. I started very cautiously. I lost my partner as I loosened up. I tend to just let go on descents. Its my favourite part and makes the climbing worth while. However I was having trouble initially adjusting to the low visibility and if I wasn't running so slowly I'd have run into trees on bends. I though my head torch was just crap until I copped that I needed to tilt it down a notch. This gave me about 5 or 6m visibility but that was all I needed to loosen up a little more. I enjoyed a few km of letting my legs rev up and pull me down the mountain a little faster than I wanted to go but enough to taste the adrenalin of descending.

A few minutes after the end a posse of lads jogged down to the car. We tried lifting, shoving, jacking, stones etc but it wasn't budging. Stuck! One of the lads had a Jeep but he had run to the peak so he was a while away yet. In the end he arrived hooked me up and dragged my rear end across the tarmac until I popped out with the bumper hanging off. I was shivering with cold at this stage but so so grateful to the guys for sticking around in the rain to help out. They didn't mind getting covered in cold muck to help out a newbie muppet hill runner But, there is a kinship associated with these like minded off road folk that I like.

It was a raw introduction to getting "out there" for a hill run but I have to say I enjoyed the hurt on the hill and I have such faith in the good people of this world after this. Between the hill run and the running up and down to the car in the ditch I got the 19km done but with everything that happened I barely noticed it!

@Trig - No probs, I'll drop you a line when we are out that direction. They do another one in Clare Glens too if that's not too far away from you?
@gofasterdad - don't give up! The runs are worth it. I'm going to try and make it a regular thing. Doing them in the dark will mean that when it gets brighter you can give it more welly

January 09 2014: Z1 Turbo

Simple easy spinning for my longest stint on the turbo since summer 2012. Just held a steady 200-210w and watched a batman movie to distract me. Found it a bit tougher than I should but no cycling last year means this will be the case for a while. If I can just get on the bike once a week it might get better. Enjoyed the steady comfortable power at times.

Total: 1.5hours at 209 watts

Kurt Godel wrote: »

What was your pace like throughout? It's a goal of mine too (but I'd say I'm at best 3.2km for the hour at the moment, SC) and pacing this right seems key. Do you set the watch to buzz to help keep track of pace, or use the pool clock?

Pool Clock. I catch it at about 750, 1450 on turns and spend a lap calculating. It defeats the purpose of having the watch :rolleyes: BUT the steady state swims usually start as a "no plan so just do a 2k straight" and turn into a session :rolleyes: The pace generally stays pretty even though as I start comfortably. I end up working much much harder towards the end but Its the rhythm established that holds the pace pretty steady.

I must start wearing my €400+ watch for the reason I bought it

What you could do is set the watch to buzz every 200m (every 100 would drive you mad) at your current best 60 minute pace and you will know then if you are behind or ahead every 200. I guess that's one way to practice pacing When you beat your best just set a new pace line on the watch!

The rhythm is the important thing really. I've often swam a straight 1500m without looking at the clock and predicted the time to within 10 or 15 seconds. I can do similar on the turbo or the rowing machine. Especially the rowing machine. Without huge concentration I can hold a rock steady stroke rate and pace for extended periods. We used to do a drill back in the rowing days in an 8 man boat where we would row with our eyes closed. It was a great drill to synchronise a crew as you had to listen and feel for the rhythm. I was generally the stroke of my crews.

There is something sort of mesmerising and satisfying about locking into a rhythm, particularly if its is a sweet zone of effort. I guess this is part of what I enjoy about swimming (call me weird :cool:)

Much easier to do when you are fit enough to do it :cool:

Weekly Summary Notes

Swimming - Good week. Still not back to form, that won't happen for a few weeks yet. Solo sessions and just doing lots of technique. First test of fitness was a 60 minute swim. About 3,395m clocked. It was a full on effort though. Consistent enough stroke rate but building cardiac drift until my shoulders were on fire. 10km week, better
Running - The Hill run was mad but, despite not having the fitness to run to the peak, I loved it. The low point of the week was first swapping the planned Marathon Pace long run to a slower, shorter easy run and then having to bail on it after 90 minutes. I had been out the night before, ate junk food and my stomach was in bits the next day. Terrible run and not happy about it but I wasn't ready for the P&D key run yet. I have to give it a go this week regardless of feeling ready or not. Another 80km without breakdown is good but I need to stay in tune with the body.
Rowing - Got 2 short sessions done. Its a start
Cycling - Just one midweek turbo. Putting all the teim in the other sessions so the bike will just have to suffer for now. Anything done is a bonus.
Core - Santy brought me a pull up bar so I do 10 pull ups and 20 press up every morning on the way into the kitchen. Apart form that stretching to keep the calves stiffening up.

All in all not bad. 13 hours which is more like it. This week is all about 1) getting the long run done. 2) Adding a little more rowing and 3) Back to the swim group

January 16 2014: Z2 Turbo

90 minutes spinning. Intended Z1 but long day at work made it feel more laboured. Took concentration to finish. Decided I'm not doing any bike intensity until I have 1,000 base kms done.

January 25 2014: Long Row

Never did more than an hour on the erg back in the day but then the focus then was on 2km not 42.2km. So to consider the session to be long I had to crack that. I set 20,000m on the clock and aimed to hold marathon pace/power for it. 20km seemed like a lot but after the first stroke it became 19xxx and the variety of countdown games began. 200 watts was the target but I wouldn't let it drop below that. The first 10km was good but my heart rate was already over 160. I had to take a few short breaks to drink water and the last 4km was about keeping out of the red zone. Found this tough and I was spent. 42km will be a mental thing.
Total: 20,000m in 1:19:30, pace 1:59.2/500m, power 207w

January 25 2014: Short easy run

Cooold and Windy out there. Comfortable urban loop. Lots of other hi viz clad runners about. Grand run, felt a little heavy but that was the earlier row. Kept the pace low. Intend to get the long run done this weekend if I have to battle that mad wind tonight.
Total: 9.28km in 0:48:44, pace 5:15

January 27 2014: General Aerobic Swim

I had intended a simple 4*750m off 14 minutes. Got through it and the last one pinched. I decided to push to start building fitness. Another 750m and I barely made the 14 minutes. Pace well off. Though about getting out, I was done. But then after a breather decided to push some more. 4*50m flat out. Toasted. Could barely breast strok ethe last length. Good session
Total: 4,000m

January 27 2014: Short Progression Row

The planned session was challenging enough but in the vein of pushing the body today I opted to make it more challenging.
18 pull ups (to fail), 15 push ups, 5 pull ups (to fail), 15 push ups

Shoulders and arms on fire I sat on the erg for..
5x2mins @ 210/220/230/240/200w no rest
5x2mins @ 215/230/245/260/200w no rest
5x2mins @ 220/240/260/280/200w
Total: 7,901m in 30 mins, pace 1:53.9/500m, power 237w

Then to hurt some more, 10 pull ups (to fail) & 20 push ups.. ouch! The progressive element of the row gave 2 simple choices. Fold or embrace the pain cave. Even though its a 30 minute session, the 2 minute steps break it down. You convince yourself to just get through the 2 minutes then start another 2. Pretty maxed out at 30 minutes of this craic for now. Really good session

January 28 2014: Short Aerobic Run

Same loop and same pace as last week but without the hobbit, thus less enjoyable. Still mad at myself for missing another long run and a key one on the programme at that. I've sworn not to play catch up though. The task is big enough without cramming more risky mileage in.
Total: 10km in about 48mins

January 28 2014: Swim 60min TT

Last test was 3,390m spent. I wanted to see what a few weeks of decent volume has done. I meant to Garmin it but forgot the watch. Pool clock then. Started bang on 7pm so easy to track. The kids had taken over the Arena pool so I had to share a lane with a dozen all sorts. I started a bit too fresh with a sub 25 first 1500m. Partly down to constant surges to overtake. The effort started to pinch soon after. Partly down to pacing and partly fatigue from last night's session.

I found the next 400 really tough and form suffered. Distance per stroke is 3-4 strokes per length off the form I know I can hit. 2-3km was better. I was working fairly hard but not red zone. The lane cleared a little and I got a few lengths of a draft from a pair of fins. 3km came and went in 51 and change and I knew a better score was on. It was ugly swimming for a finish but 3,550m with a few seconds over 8pm was a significant improvement, lapping my last mark. I had nothing left though, I had faded dramatically on the last couple of lengths. Happy to put down an hour at sub3 pace.

3 under 3 progress: best distance at sub3 pace in a session so far
Swim: 3,550m or 60mins
Row: 20,000m or 80mins
Run: 1km or 4mins