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Run Fat Boy Run - The lazy mans guide to Ironman and Marathon training.
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Coached swim session tonight and one of the hardest swim session I've ever done. Coach wanted to ramp up the effort with the tri season almost upon us! Water in the pool was boiling which didn't help!!
200m wu
400 mix of 40 catch up / 40 fc hard
80 kick x 7 hard with fins / 10 secs rest between
200 x 5 fc hard with fins / 15 secs rest between
120 x 5 hard / 30 secs rest between
120 cool down
Total 2,280
I was sharing a lane with one other swimmer of similar speed so we spent the entire hour racing side by side. It hurt
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Monday's swim session included a 400m TT, which was 3 secs slower than February's one. I think I've reached a plateau of sorts in swimming, manly set by my inability to get consistent training done. I need to be hitting 8-10,000m a week I think to start driving the times down. I seem also to have developed some very bad habits, masked by improvements in other areas so that my times are not dropping. I've noticed that my post entry reach has started to develop a big flaw - I seem to be allowing my fingers / hand to drive upwards rather than keeping fingers below wrist below elbow - a big no no for a fan of swimsmooth.com Also my stroke has shortened and I'm not pushing back far enough - a rookie mistake.
200m wu
400m TT @ 6.37
50m x 8 kick (hard, I was p!ssed off after the TT)
100 x 3 off 1.55
100 x 3 off 1.50
100 x 3 off 1.45
one minute between sets, all repeats in around 1.40ish.
Today was a run on a stunning Irish spring evening, somewhat ruined by the eye watering, throat burning, stomach churning smell of the fresh slurry that was spread on the land around my house today.
1km wu
1km x 5 @ 5km race pace / 500m recovery (all in on 3.57-4.00mins)
Total 8km0 -
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Not much doing this week, work and college assignments taking precedence (anyone here any good at building excel spreadsheet business models :rolleyes:). Short 8km easy run yesterday and I'll hit the pool at lunchtime today for a few 100's and 200's in advance of tomorrows first tri of the season.
For the first time since I started my very first tri I'm worried about my fitness for a sprint tri :eek: I've not been 'feeling' the water in my last few swims, I haven't been outside on any bike since last September and my additional padding is making fast running very very hard. This is my 5th time to do this race and I always looked enviously at those competitors who got to start in wave 7, the last wave and populated by the fastest swimmers, and always wondered would I ever be in that wave. This year with a swim prediction of 13 mins I'm in wave 7
. My happiness at achieving this personal goal was somewhat tempered by the fact that given my poor form in the other disciplines I may actually be the last person to finish the course as the rest of the wave race away from me 
Oh dear!!
Predictions........13min swim / 38 bike (it's 19km) / 22.15 run / 3 mins transition / Total: 1.16.15.0 -
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Haven't really had a chance to post much recently....or to do much training. Interest in being fit is starting to wane and a life as a fat fcuker beckons......
PortLaois Tri
I like this race despite the fact it's a pool swim. It has always been an ambition of mine to be placed in wave 7 which is the last wave and would be full of the good swimmers. This year with an estimated swim time of 13 mins I was in wave 7, the pinnacle of my tri career to date. It did mean 5hrs+ of waiting around for the race to start. There were a few from the club doing the race so the time passed quickly enough.
Six of us in the lane for the swim. Estimated times given placed me 3rd/4th, so I set off in third place. The first 2 dissaperared after a while (3D Tri, so trained by Interested). After 200m I pulled aside to let the guy behind me through. That left one lad sitting about 5m behind me and the last one well behind. Was swimming ok I thought. With a couple of hundred metres to go I lapped the last guy. With 2 lengths the lap counter normally taps you on the head but no one tapped me.....disaster....they miscounted my laps. I ended up doing 800m. Three of us ended up getting out of the pool together, despite the fact that two of us had already lapped the third guy
No point in arguing with the lane counters. Spoke to one of thet other guys in tramsition and he confirmed an 800m swim. Spoke to the guy I lapped at the finish and he confirmed he swam 750m and was delighted with his time. My watch showed 13.50 for the 800m. I had been hoping to break 13mins for the swim and that time suggests I may have just crept under it. I was mightly peeed off though. Swim time ws 14.11 (23rd) when the long run into T1 was added.
T1 was my ususal long affair (1.57) and then onto a bike for the first time in 7-8 months. I pushed hard on a undlating course. One small hill but nothing major. Actually managed to spin out on parts of the course suggesting speeds of over 50kph hit. Was surprised to see that my time was a very poor 39.29 (including the 400+m of running between bike mount / dismount and timing mats). That was 54th overall. Cant really expect better though. I was nervous enough on the bike as (a) my tyres were in sh1t condition and I expected the side walls to go at any minute and (b) my handling skills were abysmal and I almost ended up in a ditch twice. That said on one caught me on the bike (there was only about 15 people or so behind me) and I caught 5-6.
Another long transition (1.42) and out onto a testy enough 5km run. Pushed hard the whole time. Caught 4-5 people and no one caught me. Finished the run in 22.07 (35th) and I'm happy with that.
Overall 1.19.36 and 39th place. About what I expected.
Have done no swimming since then and a small amount of running. Work and college assignments are taking over my life. I need to make a plan for the summer and set some goal races so I will train. Swimming is a problem now though, it's exacerbating an ear problem I have and its putting me off getting into the pool. Not sure how that is going to work out:(0 -
Hey Griffin! Tough luck about doing too many laps in the swim, but class that you didn't make a big deal about it to the lap counters - they are volunteers, and make honest mistakes. Not to say if you were in contention for an award that your shouldn't bring it to their attention...and perhaps they should know to try and prevent it from happening in the future to any of the participants. But, any way....:)
I'm not sure what kind of ear issue you are sporting, but in case it's related to swimmer's ear, a solution I've been using since I was a young kid (my pediatrician had recommended this to us) that works for me is a 50/50 solution of isopropyl alcohol and white vinegar. I'll even pop a few drops in my ears periodically after I've been swimming just to prevent a problem.
Nice report. 0 -
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Managing to get a bit done this week. I reckon I've got one more mad week in work and then it'll slacken off a bit, hopefully allowing more time for training.
This week so far:- Tuesday run 10km @ 4.58 km pace
- Wednesday run (500m all out effort / 500m recovery) x 5. 500m's in on around 1.45mins which I was very happy with.
- Thursday run 7km @ 4.50 km pace
- Friday swim - 200m x 10 off 4mins. Aiming for a nice steady pace and concetrating on form every one came in at 3.29/3.30. Very happy with that. Form began to suffer on the last one so didn't do any more, as said above at the minute it's about getting form back over doing longer sets. I feel like I'm sarting from scratch again :rolleyes:
I just realised that it's 16 weeks from the this wekend to Hardman 2014. Just saying like, that's a lot of time to get into a bit of shape
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griffin100 wrote: »I just realised that it's 16 weeks from the this wekend to Hardman 2014. Just saying like, that's a lot of time to get into a bit of shape
:eek::eek::eek:0 -
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:eek::eek::eek:You have noticed the title of the log right....
Just thinking out loud about Hardman. I mightn't be scared of the IM distance but I do respect it and I know getting from where I am now to anything like 12hr IM shape in 16 weeks is a big ask. Unlike last time I dont have a large amount of residual fitness going into this. But that said I have a hairbrained half arsed training plan in mind that might just work :pac: Watch this space
Nice swim today, was determined to put at least 3,000m down and I did.
400m wu (7.10)
100 x 5 kick off 2.15 (in on 1.45-50)
100 x 3 paddles off 2.15 (in on 1.45-50)
100 x 2 balance drills off 2.15 (in on 1.50-55)
400 x 2 off 8 mins in 7.10 / 7.30
100 x 8 off 2.30 hard efffort - all in around 1.35-40.
Total 3,000m
I had hoped to finish with 400 x 4 off 8mins but the second of these showed how tired I was / unfit I am, so I did the last 800m as 100m repeats with a longer rest but a harder effort. Rationale for this was I think at the moment it's better to concentrate on keeping good form for shorter repeats rather than splashing my way up and down with poor form just to hit a particular distance.0 -
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Managed to get no training in last Friday / Saturday / Sunday. Firday was a mental day in work followed by a night on the serious lash - Sauturday I was so hungover I could barely see, talk or walk - let alone run Sunday saw the whole day spent at the Giro D'Itala. After a long time considering where to go I brough the two older kids to Malahide and it turned out to be an amazing day. The sun shone all day, there was a funfair, live music and my favourite thing in the world - a line of food stalls selling weird and wounderful food. Oh and the cycling was pretty amazing as well. One of the best days I've had in a long time.
Monday this week saw a short 5km run.
Tuesday was a swim and run double day. The run was 8k @ 4.50km pace.
The swim was:
400 x 5 off 8 mins
200 x 2 off 4 mins
100 x 6 off 2 mins
Total 3,000m.
A real eye openeer for me re. lack of swim fitness. This time last year I did 400m x 10 off 8 mins, yesterday I tried to repeat this and had to stop the 400m's after 5 repeats. I was dropping pace rapidly. I think I need to get back to some coaching somewhere, my technique is starting to fall to pieces. Not swimming enough doesn't help but hopefully in a few days work will calm down to allow this to happen :rolleyes:0 -
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Last week's training as usual tailered off poorly - juniors communion yesterday resulted in me eating me entire body weight in refined sugar :rolleyes: Sometimes I don't like having a wife that can bake like a pro :cool: Thats the last two weekends where I've done no training
Got in the pool today for a quick session of 1,200m. 1,000 steady in 18.50 / 200m cd. I suspect at the minute I'd have trouble getting around a HIM course
Perhaps more wounderful than weird but from what I can remember.......real kebabs of various hues, pulled pork / spit roast, various lentil and chickpea curries and other veggie indian dishes (fantastic), deep fried stuff wrapped in vine leaves, various samosas, some nice cous cous and hummus dishes, and of course the obligatory hot dog. Cant really complain about my weight can I?What sorts of weird and wonderful food did you have?0 -
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griffin100 wrote: »
Perhaps more wounderful than weird but from what I can remember.......real kebabs of various hues, pulled pork / spit roast, various lentil and chickpea curries and other veggie indian dishes (fantastic), deep fried stuff wrapped in vine leaves, various samosas, some nice cous cous and hummus dishes, and of course the obligatory hot dog. Cant really complain about my weight can I?
Dear god...please tell me these were itty bitty sample size portions you had. :eek: 0 -
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Kurt Godel wrote: »Planning for non-wetsuit OW races, smart lad.
No choice at the minute, don't think my wetsuit will go past my hips at the minute without the use of a lot of lube and some strong men 0 -
Last night easy 8km at 5.10 min/km pace.
Nice swim set today.
100 x 22 off 2mins. I had hoped to get 30 done but was late to the pool so only managed to squeeze out 22. Aim was easy effort, concentrating on stroke, hopefully coming in between 1.45 and 1.50. Every one of the first 20 repeats came in at 1.46/47, nice pacing if I say so myself The last couple were 1.48 and 1.50. I'm happy with that, technique is starting to come back I think but fitness is still very poor. 0 -
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Kids swim lessons on Saturday so I snuck in a quick 100m to take the weeks tally to 9,000m As the smllest swimmer is now getting more confident and has moved into a new group there's no need for me to 'mind' her in the pool any more
Didn't get any session in on Saturday, unless you count 3hrs walking around Dubin Zoo, which is a hard session in my book :pac: Sunday did my longest run in ages, 14km @5.15 min/km pace. This hurt more than it should have
Today got a nice pool session in.
400m wu
100m x 5 kick off 2.15
100m one arm / 100m catchup / 100m balance - 15 secs between each x 2
300m-200m-100m off 1.50 per 100m x 2 (rest 1 min between each set)
Total 2,700
Was hitting 1.45 per 100m for the main part of the set so not too bad compared to recent sessions.0 -
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