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Tuesday, September 07 2010 @ 04:41 PM GMT Daylight Time

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Robs Blog »

Robs Blog Take 2..

Robs Blog Take 2..

Wheelworx

Registered: 10/08/06
Posts: 378

Wednesday, July 11 2007 @ 12:11 AM GMT Daylight Time

Well I have decided to give it another shot, I am back training..........sort of, and am thinking I will keep a wee blog again.
First a quick recap of the last 3 months or so.....
Due to various work and personal reasons training ground to a complete halt in late March/ early April, all racing plans were first put on hold then cancelled.
I was left feeling pretty frustrated after a decent winters work I gradually lost all fitness.
I needed new targets that were realistic with the new work situation which involves a few extra hours.
I went off and had a good think and came back to some advice 2 friends had given me, to get any way good at triathlon you have to spend a year focusing on each discipline.
The one that I reckon that I can gain the most time at if I can sort out my ongoing injuries is the run. Looking back at my diaries over the last 2 years I have never run more than 90k in a month and most months esp in the race season were 30-50k mostly made up of racing miles. Any more and the shinsplints flared up.
Soooo with that in mind I am going for a real slow build up hopefully targeting the Dublin City Marathon in a couple of months.
If all goes well with this I will then get in the pool for the winter and assess next season later. But at this stage I am thinking about doing some longer races maybe 1 or 2 1/2 Ironman distance and decide if the madness will take over completly and bite the big bullet......
I am also thinking maybe something completly different like the 4 day Kelloggs Tour of Ireland or Le Etappe in France depending on the route.
Anyway back to here and now.

I have been back running for about 4-5 weeks and I have a cunning plan Smile

1. Shoes: Sorted by Damo the Ironman in Amphibian King
2. Orthotics: Now working with the shoes that have been sorted by Damien.
3. New kit: I am a complete sucker for new kit and my best find is compression tights, I will go into detail about why these are the best things since carbon fibre.
4. Running on grass and trails, stayin off the hard stuff Smile

5. Running hills, I really like trail running so I am going to do a tough hill run hopefully every week or so.
6. Really slow build up, the marathon is ages away and I am trying to convince myself that my target is to get through the training and the event uninjured and not go in chasing a time. I am struggling on this a bit though......I tend to set targets which in itself isn't a bad thing but I can sometimes psyche myself out with them too.....silly bugger.
7. Leg strength exercises, I started these just before I stopped training and they seemed to help with the shins.

So armed with some new lycra, new golden runners, new enthusiasm and shins that are not quite new but seem to be holding up under the pressure of 3 months of no training. I am back at it.

The build up has been reaalllly slow
Week 1 was 2 20 min runs and holy sh$t I have gotten really unfit,
week 2 was 1 x 30min and 2 x 20 mins,
week 3 was 1 x 35 mins hill run in the hellfire club forest 1 20 min run and a 40 min run.
Week 4 1 x 25 and 1x50 min run
This week so far I did a 1 hour easy 10k run this morning and despite the monsoon we are experiencing it was really enjoyable, shins are ok so far.....fingers crossed.

Oh the other tip I got for shin splints was to walk 1 min for every 9-10 running, this also helps with the recovery, I have been doing this in every run including this mornings.

I have also given up chocolate since the last blog, I quit for lent and never really got the taste back.
I have also shed some pounds and I was quite chuffed with this until Fernando pointed out that it was probably all muscle..........feck!
Current weight 66 kg and its probably a good thing to try to keep it off for the running.
Anyway bed now, next run should be Thursday all going acording to plan. This weekend might go a bit pearshaped as I'm working at Tri Athlone Fri and Sat so no training then, hope I will do something Sunday.

Rob

Wheelworx Bike & Tri Store NEW ONLINE STORE NOW LIVE!!!!!!!!! www.wheelworxbikes.com

ailis

Registered: 10/16/06
Posts: 104

Wednesday, July 11 2007 @ 05:25 PM GMT Daylight Time

Nice to see you are back in the training world again Rob and that it is all going well so far. See you in Athlone - I'm sure you could sneak away for a quick dip in the river...
Ailis : )

Wheelworx

Registered: 10/08/06
Posts: 378

Wednesday, July 11 2007 @ 10:14 PM GMT Daylight Time

Thanks Ailis
Thats a good Idea.........I might just be tempted Smile

A short one though I haven't been in the water for more than 3 months........

Wheelworx Bike & Tri Store NEW ONLINE STORE NOW LIVE!!!!!!!!! www.wheelworxbikes.com

Wheelworx

Registered: 10/08/06
Posts: 378

Sunday, July 15 2007 @ 02:50 PM GMT Daylight Time

Friday I had a very nice run in the morning, I headed out into the monsoon and did a short easy 30 minute loop before work, it is one thing I really like, running in the rain in the summer (If you could call it that) Saturday was spent working and watching Tri Athlone, we didnt get home till after midnight so I decided to give the club spin a miss (Sorry Brian) I headed in to the Phoenix park mid morning and did a 11 1/2 k run. Average pace 6 min p/km inc a little bit of hill work, I felt pretty tired from the start so was happy to hold a fairly even pace for the run.
This one really made me think about the marathon, I was only just past the 1/4 mark and didn't have a whole lot left. I will need to keep the mileage increasing steadily and will hopefully add an extra run this week up to 4 total.

The plan is to do
1 x 30 min easy
1 x 45-55min mountain trail run
1 x 1hr easy
1 x 1hr 30 easy.
Lets see if it pans out like that........

Wheelworx Bike & Tri Store NEW ONLINE STORE NOW LIVE!!!!!!!!! www.wheelworxbikes.com

Anonymous: Finbarr Cronin

Monday, July 16 2007 @ 09:47 AM GMT Daylight Time

Rob, you may be interested in Tuesday's Irish Times Health Supplement which is currently featuring a weekly series of articles on Marathon preparation, geared (it seems) mainly to newbies.

This supplement is also worth a look for items about general health, fitness, diet, etc.

Wheelworx

Registered: 10/08/06
Posts: 378

Monday, July 16 2007 @ 09:53 AM GMT Daylight Time

Cheers Finbar, I will pick up a copy and check it out.
Rob

Wheelworx Bike & Tri Store NEW ONLINE STORE NOW LIVE!!!!!!!!! www.wheelworxbikes.com

Wheelworx

Registered: 10/08/06
Posts: 378

Friday, July 20 2007 @ 09:57 AM GMT Daylight Time

Darren made a very good point yesterday after a pretty messy repair "Bike mechanics are the only people who wash their hands BEFORE going to the toilet.............."
That obviously has nothing to do with training but it made me laugh so I thought I would share it with you.
Monday I felt good after the run on Sunday so decided to fit in my extra run. I did a 30 min 5k easy pace loop of Corcagh Park.
Tuesday I had planed to do either the trail run or the 1 hour easy, I woke tired and got worse as the day went on, I decided not to push it so put off the run till Wed, I woke Wed feeling worse.....
After posting on the forum that I was doing a 1 hour run in the evening I spent the whole day hoping no one would reply, luck was in so I slinked off home and had dinner. By 9 o clock I was feeling a bit more normal and thought I would probably manage the run. After some arguing back and forth in my head I decided that I would go out 1st thing in the morning.
Thursday arrived with glorious sunshine, I headed out and did what is becoming my regular route. After faffing about for 15 mins I started a bit late so decided to do the 2nd lap a bit quicker as I needed to be in the shop by 9:30.
the 1st one came in at 28:51 the 2nd at 24:03.
I really enjoyed the buzz after the hard run, although it is something I am not planing on doing much of for a while yet, I need to work on my base.
I was worried that with a long day in work and a hardish run I would bonk early on but I still felt good going home at 10 last night, this morning too I am pretty fresh so am looking forward to tomorrows run.
Rob

Wheelworx Bike & Tri Store NEW ONLINE STORE NOW LIVE!!!!!!!!! www.wheelworxbikes.com

Wheelworx

Registered: 10/08/06
Posts: 378

Monday, July 23 2007 @ 02:32 PM GMT Daylight Time

Saturday AM
I ran with Darren on Sat
10k xc
56mins inc 5 mins stretching, 1st 5k 24:50 2nd 5k 27ish.
The 1st lap was pretty quick the 2nd one I did on my own a bit easier.
Sunday
15.7k xc run in the Phoenix park.
Hr 155-165
I felt really good on this run kept the heart rate low ate and drank all the way through, this is something I want to get used to doing for the marathon.
Very happy how the running is going at the moment.
Rob

Wheelworx Bike & Tri Store NEW ONLINE STORE NOW LIVE!!!!!!!!! www.wheelworxbikes.com

ailis

Registered: 10/16/06
Posts: 104

Monday, July 23 2007 @ 05:54 PM GMT Daylight Time

Glad to hear the running is going well. Bernard and I were out for a jaunt in the park too on Sunday and saw your van parked but didn't spot you. I managed an hour (after a hard 50 miler in the wicklow hills on Saturday) while Bernard did 2 hours. I would highly recommend the wicklow ride for those wishing to get some hills in - nothing like the sally gap to put strength in the legs! Think Darren and I are doing it again on Sunday - Darren will probably post something later in the week.
Ailis

Wheelworx

Registered: 10/08/06
Posts: 378

Monday, July 23 2007 @ 07:06 PM GMT Daylight Time

Thanks Ailis,
I left my bike in the shop on Saturday so I couldn't give in to temptation and go for a spin instead. I am hoping to do the same this week Sat morning early and Sun too for about 2 hours. I have decided that when I get to 25-30k without injuries I will enter the marathon.

Rob

Wheelworx Bike & Tri Store NEW ONLINE STORE NOW LIVE!!!!!!!!! www.wheelworxbikes.com

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