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Friday, September 10 2010 @ 11:49 AM GMT Daylight Time

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Robs Blog Take 2..

Robs Blog Take 2..

cro.f

Registered: 01/02/08
Posts: 8

Wednesday, February 20 2008 @ 04:20 PM GMT Standard Time

Too early to say Rob, I don't want to tempt fate, but I realise that I'm not 25 (or 35 or even 45) anymore! - and even when I think I'm "flying", the clock tells a different story.
Can't get my head around long, easy runs to build a base, the same applies to the bike, I've always been addicted to short, intense, fast.
Impatience is my downfall.

cro.f

Wheelworx

Registered: 10/08/06
Posts: 378

Monday, February 25 2008 @ 09:30 PM GMT Standard Time

Friday came around and I met Kim, Liam and Fernando for a 55min 10.5k run. These will probably be few and far between because of the hugely different abilities
Rob 140-155 hr
I am guessing Liam and Fernando 125-145?
Aparently Kim barely got over 120.......
Next we hit the pool and I did 2300 mtrs. I felt pretty good through both sessions.
Sat
Swim I did 1900mtrs and we headed out for an easy 10 k run, I stuck with Elena and we did 48 mins.
Sunday
We met in my house and had espresso before we hit the road, I was pretty nervous about this session (And also Monday's 3 sessions after this one) we did a 4 hour bike ride about 112k. At about 1 hour to go Kim started to wind it up and I decided not to kill myself and dropped off at 21mph up a drag into a headwind, Trevor and Fernando both jumped on the train and they reckon they didn't go much under 45kph for the next hour!
Elena stuck with me and we met the lads again in Blessington after they stopped for drinks and food. I struggled a good bit on the way back and was in no shape to do the run afterwards. A large feed (2 chickens, baby potatoes, tub of tomatoes, 2 blocks cheese, 4 bagels, 1/2 brown soda, 1/2 brown loaf, 1lt milk, 1lt water, 4 espresso's a dozen mixed fruits, pears, peaches a bunch of grapes) and a shower later and I felt ok until I got a call from Elena reminding me we were meeting at 7am in the pool for our usual Monday race simulation. The good thing about training partners is you can't be lazy and skip sessions, the bad thing about training partners is you cant be lazy and skip training sessions Smile

Mon
I was really tired during the swim and only managed 1500mts before I crawled out onto the deck intent on falling asleep in the sauna only to find it was switched off.....bugger
Home, espresso and more food and I came up with the plan that we should do a number of small climbs as I tend to go really slowly when I feel like this if I ride on the flat and if you do that on a hill you are likely to fall over, I can't be too lazy when climbing. I also really enjoy the hills so it was good motivation on a very windy grey day. We did 2 hours with 1h30 ish into headwinds and 4 medium climbs too, I was delighted to turn for home with a strong tailwind knowing I was almost finished.
We did the slowest transition in history, about 8 mins inc phone calls and various "Where did I leave my.....?" conversations and headed out for a run, the rain had started and I decided after only 100mt that a 5k loop would be a much better idea than a 10.........we both had heavy legs (Elena cycled over for yesterdays session for a total of 150k.....) after the last few day and were really happy to sit down and eat all the food that was left in the fridge.
Tomorrow has an optional swim, I will decide in the afternoon, I might do some drills as I felt really slow in the water, but then again I might just do a 1 hour sauna/steam room session instead Big Grin

Rob

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

cro.f

Registered: 01/02/08
Posts: 8

Tuesday, February 26 2008 @ 11:27 AM GMT Standard Time

That seems just like a typical weekend we all have Exclaimation

cro.f

Wheelworx

Registered: 10/08/06
Posts: 378

Friday, February 29 2008 @ 09:08 AM GMT Standard Time

I had an early night on Mon and felt pretty good on Tues so I did a 1000 mt real easy swim, I am starting to ditch the pull buoy as I have been using it a wee bit too much. I also had the steam and sauna Smile

Wed
I ran with the WNR and we stuck to our ususal route this week. I struggled to get going and found it hard to keep the heart rate in the correct zone, part ego (Not wanting to be last) and possibly part fatigue from the weekends sessions. Despite this the time was good 1h17 which is only 2 mins off the best time for this loop.
Thurs
A was in the pool first and did 3000mt then headed home for some breakfast and afterwards out for a 2 hour bike ride.
I did some big gear work but kept the heart rate lower than normal for this as I have an interval session on for Fri and I am hoping that recovery will be quicker at the lower intensity.
I just finished a book called "The Rider" by Tim Krabbe. It is about a bike race which is a good enough reason to read it but for me the best part of it was how the author was able to put into words so many of the emotions and feelings I had when racing. I constantly found myself thinking "Thats exactly how I felt!" but was never able to put it into words to describe it to someone this despite the fact that it was written 30 years ago!
Highly highly recommended Big Grin

It is a short book and I read it in one sitting, this was one of the most enjoyable books I have read for a long time.
The ones I am currently reading are mostly triathlon and in particular Ironman related, Sports Nutrition for Endurance Athletes by Monique Ryan is heavy going in places (Reminds me of being back in school, lots to remember) and is a book to be studied and for me to be taken in chapter sized bites at a time. It isn't a book that I would read cover to cover as my brain switches off after a while, it just stops working (Also just like being in school, did I mention I hated school???)
I have just started Breakthrough Triathlon Training by Brad Kearns and it seems like it will be an interesting read, I will post again about it.
I also recently got 2 coffee table style books, 1 is Paris Roubaix- A Journey Through Hell and the other is 25 Years of The Ironman Triathlon World Championships. Both are great books to dip in and out of when you have a spare 30mins, the pictures are awesome in both and the Hawaii one is really motivating (The Paris Roubaix one keeps making me want to go back bike racing...)
The last one I am currently reading is called the Loonieness of the Long Distance Runner, I cant remember the author's name.
This is the story of the authors introduction into running, from a drunken idea to run the marathon, to joining a gym and treadmill running, to running outdoors and fun runs, he (I presume) will get to the marathon before the end as that is what it says on the cover. Very light hearted and easy to read, mildly entertaining but it the self deprecating humor gets a bit tiring and repetitive. Still it is hard to put down and I have laughed out loud on a couple of occassions.
Outside the door behind me the trees in the garden are blowing around an awful lot....I have been hoping if I keep on writing somehow the rain will stop, the sun will come out and the wind will cease but so far no joy.... Frown

I will have to bite the bullet shortly and get changed and go out before it gets too late, I have bike and run sessions for this morning about 3 hours total and am in work at 2 so I need to get going......

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

Wheelworx

Registered: 10/08/06
Posts: 378

Saturday, March 01 2008 @ 10:11 PM GMT Standard Time

The wind didn't get any better so I decided to get on the turbo, first session on it in about a year, the conditions have to be pretty bad to stop me goin out but it looks pretty dangerous outside with the wind. I did 1h40 inc 3x20min intervals then had a bit to eat and went out for a 10krun also with some intervals, it went better than the same session last week so happy with it.
Sat was supposed to be a 2-3k swim followed by a 1hr run but when I got a text from Fernando saying he wouldn't make the swim I was happy to stay home and have a coffee, I got into the run kit to meet him at 9 but when he arrived he was knackered (As was I) so we decided to get some danish and coffee. On the way to the shop the smell of fried breakfast broke my will and I went in, I had a full Irish breakfast and snuck back into the shop with the danish but I swear they could see it in my eyes and I had to admit to falling off the health food wagon Oops!

Anyway we proceeded to have more coffee and the danish just for the fun of it Big Grin

Must do something tomorrow to make up for my indiscretion's today
Rob

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

Wheelworx

Registered: 10/08/06
Posts: 378

Thursday, March 06 2008 @ 08:03 PM GMT Standard Time

Sunday
I swam in the morning 2100 mts, tough session but something clicked and my 200 times dropped by about 15 seconds and I did a 1000 in 1min 37 quicker than I have managed this year. I am getting closer to my times from a year ago.
Sun evening run 12.5k with Fernando, steady pace.
Monday
Race simulation
3600mtrs swim followed by breakfast then out on the bikes. The sun was shining as we left the house but within 20 mins it was snow/hail/sleeting and stayed like that for the next 2 hours. We turned back a bit early because of the cold and did a total of 2hr45 bike. We warmed up with tea and had some food and went out for a 12k run, the legs were really tired for the first 40 mins but I finally got going for the last 25 mins. All in all a tough but very satisfying day.
Tues
I was out of the country so didnt train at all and in fact ate an awful lot of crappy food too so double whammy!
Wed
I did a 23.5k run with the Wednesday Night Runners, I really struggled with this as I felt pretty sick on and off for most of the run. There was one or two times though when I started to get into a rythym and pushed on a couple of climbs just to get finished as quickly as possible.
One benefit of running in a group was aparent on this run, I was going to turn back early on but Aisling and Greg both ran easy with me and encouraged me to keep on. I was really glad I did when I finished, these runs are one of the more important sessions each week so I don't want to miss them.
Thursday
I was due to swim but I was knackered and decided a sleep on was a better idea, when I did get up I did about 2hr30 on the bike. I met Aisling on her maiden voyage on her nice shiny new bike and we did some steady climbing, short hills staying seated and overgeared but not pushing too hard and keeping the heart rate fairly low.
Feeling ok now so hope to do both sessions tomorrow.
Rob

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

Wheelworx

Registered: 10/08/06
Posts: 378

Sunday, March 09 2008 @ 10:55 PM GMT Standard Time

I woke Friday feeling really tired, the very long day on Tues caught up with me so I didn't train. Sat
I swam 2100mt inc a 30min tt, I was chuffed to beat my pb for 1500mt by 10secs (Not a lot but I am only back in the pool 2 months so hope to improve more) Then I did a short run, 10k steady pace. It is taking me a good 30 mins or more to get going on a run the last week or so then I tend to feel a bit better, don't know why........
Today was the last Dirty Weekend for 08, I got down early for a run with a friend I haven't seen for a while and had a good run before we started. we did a steady 9k cross country.
Oh and one last bit before I hit the sack, the shin splints are back on the right leg. I am not sure why but I think it could be any one of a number of things, 2 pairs of my compression tights have split at the calf and I am possibly not getting the same support from them, I did 2 of my runs recently wearing different shoes and without my orthotics and also my training shoes are gone a bit flat and don't give as much support. I suppose running off the bike after long sessions could cause it too.... I am trying new tights, new runners and sticking with the orthotics.
As usual I suppose the last resort might involve taking a day or two off but I wont be too hasty making that choice...........
Rob

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

aquaasho

Registered: 10/25/07
Posts: 18

Monday, March 10 2008 @ 08:24 PM GMT Standard Time

G'wan outta dat! That shiny new bike left you for dust on the Thursday cycle!! That's why you were knackered Friday! Wink

And we'd never let you cry off on a Wednesday Night Run (bellyache, sure......) We can't let someone go home to the comfort of their TV while we're killing ourselves running up hills. That wouldn't be fair....

aquaasho

Wheelworx

Registered: 10/08/06
Posts: 378

Tuesday, March 11 2008 @ 09:09 AM GMT Standard Time

I didnt want to admit that you knocked the stuffing out of me on the spin on Thurs.......and this week I will have a better excuse, maybe I will bring crutches or something.....Liam would probably just beat me over the head with them and tell me to get on with it and put on the pink hoodie while I'm at it.

Monday
Race simulation day
I met Elena for a 4000mt swim at 7:00 this went well, I felt good and went just under my target for the IM swim so I got out of the pool happy.
We stocked up with food and wrapped up well as there was a big storm forecast, it was raining steadily when we headed out but I really wanted to get the full 4 hours done. It cleared up after about an hour and the sun came out. I felt pretty good and enjoyed the spin we did 113km tot. Home and I cleaned the bikes and headed out for the run I felt really strong and held what should be about 1/2 Ironman pace for the whole run. It was a good session, despite being pretty tired I still felt good on the run. I am starting to feel confident but the thought of running a full marathon off the bike is still very daunting.
Day off today and I might switch this week to a bike/swim week to give the shins a chance to recover a bit.
Rob

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

Wheelworx

Registered: 10/08/06
Posts: 378

Friday, March 14 2008 @ 01:04 PM GMT Standard Time

After a good start to the week things fell apart a bit through midweek.
Tues:
I was still feeling good about Monday and still on a bit of a buzz about how well it had gone so I ignored the scheduled rest day and went to the pool, I kept it short and sweet, 1000mt steady pace.
Wed:
I was scheduled to do a 25k run in the evening and I was unsure whether to skip it or not due to the shins getting sore again, I thought I would run into the shop as a tester, again ignoring the plan and training when I should have been resting. I was going to run from the shop and meet the WNR crew for the rest of the run but almost immediately I knew I was in trouble, the legs were really sore. I headed home and took the evening off. Total of 2 runs 7k.
Thursday
I woke in a foul mood usually a sign that I have overdone it with the training. I got into cycling kit then back out of it again and decided in the end to go into work early.
Friday:
I was supposed to do 2 quality sessions today but instead I did a 2 1/2 hour easy bike ride, still tired and not in the mood for training.
I suppose I should know by now when to back off and rest but I still end up making stupid mistakes like adding in 2 junk sessions when I should be resting that end up costing me 4 key quality sessions.
I am really annoyed with myself and I will hopefully not make the same mistake again.
Tomorrow's session is supposed to be a 45 min swim and a 50 min run but I will skip the run and hopefully let the shins heal a bit.
Next week is an easy/rest week so I should be recovered in time for the next training block with I think will include a big bike week which I am really looking forward to.
Rob

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

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