Did my first ONO SFT drill session this morning. A nice quiet pool to get them done with no worries about a main set to follow. Hope to keep this up.
Easy run at lunch around the industrial estates - legs feeling ok after yesterday. Early to bed tonight - not going to go to yoga.
Why am I doing this?
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Training Log - Citius, Altius, Fortius!
Monday, February 8, 2010
Sunday February 7 2010 - Winter Duathlon I Race Report
My race season 2010 kicked off on Sunday with the first in the Alive Outside duathlon series in the Phoenix Park. With the long cycle to Courtown looming and long term designs on doing the Kenmare half ironman this year I felt that I should try get out on the bike early and often this season. I had enough excuses with the snow and ice over the last few weeks to mainly stick to the pool and running ... but with only 4 weeks to go to Courtown, time for excuses is running out! That being said I didn't exactly spend the day before my first race of the season resting up - went surfing and zorbing (class - try it if you get the chance!) on Saturday followed by a night out at a birthday party in town, though I stuck to the blackcurrant water! Sure it's all cross training - right?
Luckily enough with an 11am start there was time for some sort of a lie in on Sunday - even still, strapping the bikes to the car was not done with a lot of enthusiasm. The only comfort really was that it was 'only' a duathlon - i.e no potential for drowning - and would be over relatively quickly - with a lazy Sunday afternoon as a reward in store! As myself and Grace drove into the Pope's Cross car park - we spotted the 3D ladies about to set off on their spin - all of them wrapped up well with gloves and scarves and loads of layers... I decided straight away for a costume change - this was not a day for singlet and tri shorts so did a quick change in the car into leggings and long-sleeve top (apologies to the couple with the dog in the car beside me if I was over exposed at any stage!). As well as myself and Grace, there were some other 3Ders gearing up for the race - James Dunphy (of 52 races in 2010 fame), Gavin, Eamonn, Val, Kitty ... and some more faces that I recognised too but can't remember names (apologies!).
After a warmup and strides we scrambled to the race briefing, and before we knew it, there was 30 seconds to the gun. The run was a loop of our time trial loop, so I knew it well. Racing on courses you know well is certainly worth something. I was 100% convinced in T2 that my calves would cramp given that I'd done no brick work since last September - so I was already mentally preparing myself for this, and didn't go 100% flat out. Even so I found myself in 3rd position as we ran down th back straight. I was feeling comfortable and trying to figure out whether I was a lot fitter than last year or if the other runners were taking it handy - or maybe it was just early February and freezing. I decided that given my run was strongest, I'd push a bit more and try and tire out the cyclists. I got into T1 in 2nd place and found my bike easily (for once!). The transition area was big and very sparse and well marshalled (a lot different to the summer duathlons!). I grabbed the bike and headed for the exit. I quickly realised that the long exit chute was not along the tarmac track - but along the grass... with my shoes pre-clipped - I was running in freezing soggy soil in my socks - nice. By the time I got on my bike, my feet were soaked and cold.
Onto the bike and I started to wonder how long it would be before I was caught by the cyclists - and how I swore to myself that I'd have to get out on my bike more. The weekly spin to work on my bike must be starting to pay off because I lasted almost a whole lap still in 2nd place. By the end of the 2nd lap I was in 4th place, and Eamonn passed me, encouraging me on. I decided I'd try (in vain) to stick with him on the last lap. I didn't do too badly but he was a good 300m ahead by T2. On the chute on the way back in one of my shoes got unclipped and I stopped to pick it up - but other then that I had a good T2 - on with the runners and out again on the run loop. My feet were frozen and I had no sensation in my toes. Strangely enough I didn't cramp - but did take the first 200m handy enough to get my running legs back in order. I was slowly catching Eamonn and as I turned at the first bend I spot Jim Davies shouting encouragement - it was like he emerged from the trees at the sound of timing chips and race numbers! That was all the motivation I needed as I caught up with Eamonn on the back straight and passed him out. I didn't want to lose 4th place now, so I put the foot down for the last 800m or so to the finish line to finish in 42 mins, with Eamonn slightly behind me. I'm sure we'll be neck and neck for the next in this series too!
The post race snacks were very welcome - recovery bars/drink and cheese toasties! A very professionally run race with plenty of marshalls and tight bike security in the transition, which I suppose is very re-assuring for those who have fancy bikes. Well done to all the 3Ders who took part - and especially to Kitty for winning the ladies race! A bitterly cold day for a race but excellent training. Am looking forward to round 2 in 3 weeks time!
Run1 - 8:15
T1 - 1:24
Cycle - 22:59
T2 - 0:29
Run2 - 8:59
Finish: 42:05 (4th place)
Luckily enough with an 11am start there was time for some sort of a lie in on Sunday - even still, strapping the bikes to the car was not done with a lot of enthusiasm. The only comfort really was that it was 'only' a duathlon - i.e no potential for drowning - and would be over relatively quickly - with a lazy Sunday afternoon as a reward in store! As myself and Grace drove into the Pope's Cross car park - we spotted the 3D ladies about to set off on their spin - all of them wrapped up well with gloves and scarves and loads of layers... I decided straight away for a costume change - this was not a day for singlet and tri shorts so did a quick change in the car into leggings and long-sleeve top (apologies to the couple with the dog in the car beside me if I was over exposed at any stage!). As well as myself and Grace, there were some other 3Ders gearing up for the race - James Dunphy (of 52 races in 2010 fame), Gavin, Eamonn, Val, Kitty ... and some more faces that I recognised too but can't remember names (apologies!).
After a warmup and strides we scrambled to the race briefing, and before we knew it, there was 30 seconds to the gun. The run was a loop of our time trial loop, so I knew it well. Racing on courses you know well is certainly worth something. I was 100% convinced in T2 that my calves would cramp given that I'd done no brick work since last September - so I was already mentally preparing myself for this, and didn't go 100% flat out. Even so I found myself in 3rd position as we ran down th back straight. I was feeling comfortable and trying to figure out whether I was a lot fitter than last year or if the other runners were taking it handy - or maybe it was just early February and freezing. I decided that given my run was strongest, I'd push a bit more and try and tire out the cyclists. I got into T1 in 2nd place and found my bike easily (for once!). The transition area was big and very sparse and well marshalled (a lot different to the summer duathlons!). I grabbed the bike and headed for the exit. I quickly realised that the long exit chute was not along the tarmac track - but along the grass... with my shoes pre-clipped - I was running in freezing soggy soil in my socks - nice. By the time I got on my bike, my feet were soaked and cold.
Onto the bike and I started to wonder how long it would be before I was caught by the cyclists - and how I swore to myself that I'd have to get out on my bike more. The weekly spin to work on my bike must be starting to pay off because I lasted almost a whole lap still in 2nd place. By the end of the 2nd lap I was in 4th place, and Eamonn passed me, encouraging me on. I decided I'd try (in vain) to stick with him on the last lap. I didn't do too badly but he was a good 300m ahead by T2. On the chute on the way back in one of my shoes got unclipped and I stopped to pick it up - but other then that I had a good T2 - on with the runners and out again on the run loop. My feet were frozen and I had no sensation in my toes. Strangely enough I didn't cramp - but did take the first 200m handy enough to get my running legs back in order. I was slowly catching Eamonn and as I turned at the first bend I spot Jim Davies shouting encouragement - it was like he emerged from the trees at the sound of timing chips and race numbers! That was all the motivation I needed as I caught up with Eamonn on the back straight and passed him out. I didn't want to lose 4th place now, so I put the foot down for the last 800m or so to the finish line to finish in 42 mins, with Eamonn slightly behind me. I'm sure we'll be neck and neck for the next in this series too!
The post race snacks were very welcome - recovery bars/drink and cheese toasties! A very professionally run race with plenty of marshalls and tight bike security in the transition, which I suppose is very re-assuring for those who have fancy bikes. Well done to all the 3Ders who took part - and especially to Kitty for winning the ladies race! A bitterly cold day for a race but excellent training. Am looking forward to round 2 in 3 weeks time!
Run1 - 8:15
T1 - 1:24
Cycle - 22:59
T2 - 0:29
Run2 - 8:59
Finish: 42:05 (4th place)
Friday February 5 2010
Did a 4km tempo run around the Tymon xc trail. Feeling good. Didnt get to cycle today because of work so did this run instead - a nice day for it.
Friday, February 5, 2010
Thursday February 5 2010
Swim in Belvedere
8 x 100m off 1:55
2 x 200m
8 x 100m off 1:55
8 x 50m catchup
Tried to practice my stroke and slow down but it goes out the window in a lane of swimmers really. Going to do my drills on a Monday - on my own with no distractions!
8 x 100m off 1:55
2 x 200m
8 x 100m off 1:55
8 x 50m catchup
Tried to practice my stroke and slow down but it goes out the window in a lane of swimmers really. Going to do my drills on a Monday - on my own with no distractions!
Thursday, February 4, 2010
Wednesday February 3 2010
Did a speed session on the track at Bohermeen.
Main set was 5 x 800m with 400m recovery. Was hitting the 800m around 2:40. Feeling OK - though have done no brick before this duathlon on Sunday.... guess it'll be a baptism of fire!
Main set was 5 x 800m with 400m recovery. Was hitting the 800m around 2:40. Feeling OK - though have done no brick before this duathlon on Sunday.... guess it'll be a baptism of fire!
Wednesday, February 3, 2010
Tuesday February 2 2010
Did a core strength session in Total Fitness. Feel a lot better this week. Then went to swim in DCU. Started early so I could practice my drills - think though that I need a whole separate session with drills only so I'm not worried about a session following it.
Main set
1 x 800m
8 x 100m off 1:55
1 x 600m
6 x 100m off 1:55
200m cooldown
Feeling good - plenty of things to think about!
Main set
1 x 800m
8 x 100m off 1:55
1 x 600m
6 x 100m off 1:55
200m cooldown
Feeling good - plenty of things to think about!
Monday, February 1, 2010
Monday February 1 2010
Did a tempo run in Tymon Park at lunchtime today. Missed a run over the weekend so was really looking forward to getting out in the fresh air! Did 4 laps of the 1km XC route with the hill. Felt good!
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