Pre-dawn on Sunday 4th September, the alarm toils like the watchman's bell.
Looking out. A sky that hints of promise, a sky full of threat. What will the day bring? All I know is there'll be 2000 fellow athletes and peers on the prom in Salthill within the next short while, full of eager anticipation.
Showing posts with label G703. Show all posts
Showing posts with label G703. Show all posts
September 15, 2011
September 6, 2011
Ironman Galway 70.3 (Part 2)
It's Saturday and I feel like crap.
I tossed and turned all night, felt like I was lying in a furnace and got feck all sleep on top of it. I got up this morning in an out of body like state, quivering and trembling.
I tossed and turned all night, felt like I was lying in a furnace and got feck all sleep on top of it. I got up this morning in an out of body like state, quivering and trembling.
September 2, 2011
Ironman Galway 70.3 (Part 1)
Well its 5pm on Friday afternoon / evening and we've been down to register for the event of the weekend Ironman Galway 70.3 #G703
August 31, 2011
Sports Nutrition & Supplements
Sports Nutrition & dietary supplements all have a function in the development and maintenance of your goals as an athlete.
August 29, 2011
Looking back - Sunday Sessions
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| Different spin on the Entendre |
Sunday morning has been and remains my favourite training session. During the week its usually frantic trying to squeeze in sessions between childminders, work, house work, organising races etc. Sunday's are easy days, up early and out for a long easy spin or run 3 - 4 hours and still be back in time for lunch and playtime with the family or work if necessary.
August 27, 2011
Taper Torture
Its the week before the big one. The one all the training and effort has been towards over the past few months. Now is the time to taper, ease off the pedal, cut back the training and allow the body to recuperate in readiness for the starter pistol next Sunday morning at 7.35am.
Idleness doesn't suit me. Cabin fever is settting in. Taper is torture! I think a decent bike ride and run is called for in the morning.
Any takers?
August 23, 2011
Training & Race Nutrition plans
Now, I'm no expert.
Lets get that very clear from the start.
I have played with my food since a very young age and I don't intend to stop anytime soon. I tweak and twiddle with diet and exercise combinations all the time.
Lets get that very clear from the start.
I have played with my food since a very young age and I don't intend to stop anytime soon. I tweak and twiddle with diet and exercise combinations all the time.
August 17, 2011
I stumbled on a Brick (11th August)
Its been a busy week and I want to finish my training strongly ahead of racing the Caroline Kearney memorial triathlon in Mullingar on Saturday.August 5, 2011
Thursday's Interval Run (4th August)
Having only done my basic run yesterday, technically I should have been resting today, but with the Great Spin Out West 2011 (in aid of Cancer Care West) spin coming up on Saturday and the Streets of Galway road race I didn't want to have too much tiredness carrying over in my legs.
I did a bit of a Bear Grylls on it. Normally I have been cycling in and out of the shop, turning the evening home wards trip into a mini interval session on the bike. Rather than cycling in today, I took a lift and brought my running gear with me, so I had no choice other than to wimp out and beg for a lift home.
Essentially being dropped into the virtual 'desert' of Oranmore and having to make my own way out to 'civilisation'. Bear style! I even had my jungle vest and back-pack on to add to the realism of it all.
The planned interval session was 15mins warm up followed by 4 times x4 minutes on and x6 minutes recovery. Expecting to cover 8.5km in 1 hour and 700kcal to be used in the session.
The road from Oranmore to Roveagh has a few ups and downs so there was likely to be some hill work included in the run. Along the Limerick road I was running in the hard shoulder before getting a footpath to run on through Clarinbridge. Turning left into the Brother of Charity estate in Kilcornan I wound my way home.
The last interval was tough as expected, the body was tired and the road runs in an uphill drag through the back woods of the estate. I didn't complete the full of the last 6 min recovery or the 5 min warm down, I did these off the clock at home.
All in all 8.92km in 50:52mins and a 790 kcal burn with average heart rate of 149bpm.
It will be interesting to see how this makes a difference to my 8k race time which is currently 39:27mins recorded in the Maree 8k.
Programmed Interval 04.08.2011 20:24
I did a bit of a Bear Grylls on it. Normally I have been cycling in and out of the shop, turning the evening home wards trip into a mini interval session on the bike. Rather than cycling in today, I took a lift and brought my running gear with me, so I had no choice other than to wimp out and beg for a lift home.
 |
| Monkey business |
The planned interval session was 15mins warm up followed by 4 times x4 minutes on and x6 minutes recovery. Expecting to cover 8.5km in 1 hour and 700kcal to be used in the session.
The road from Oranmore to Roveagh has a few ups and downs so there was likely to be some hill work included in the run. Along the Limerick road I was running in the hard shoulder before getting a footpath to run on through Clarinbridge. Turning left into the Brother of Charity estate in Kilcornan I wound my way home.
The last interval was tough as expected, the body was tired and the road runs in an uphill drag through the back woods of the estate. I didn't complete the full of the last 6 min recovery or the 5 min warm down, I did these off the clock at home.
All in all 8.92km in 50:52mins and a 790 kcal burn with average heart rate of 149bpm.
It will be interesting to see how this makes a difference to my 8k race time which is currently 39:27mins recorded in the Maree 8k.
Programmed Interval 04.08.2011 20:24
Back to the Running Plan (3rd August)
So, Wednesday morning saw me doing Tuesday's planned session, a basic run of an hour duration.
I'm looking at a long distance training plan which measures how far I cover in a set time rather than focussing on distance as being the measure. The program had planned 7.30km in 1 hour and a calorie burn of 600kcal for me for this session.
It is all heart rate training so I am training using zones to guide my efforts. Averaging this out to take into consideration hills and drags will be down to myself, going uphill I will tend to be at the high end or out of the zone, but pull back on the downhill to recover.
I have some distance routes marked out from home and ran the 10k loop as per the results below. 9.78k in 57 mins with 785kcal and an average heart rate of 140bpm. Right where I want it to be.
Programmed run 03.08.2011 07:57
I'm looking at a long distance training plan which measures how far I cover in a set time rather than focussing on distance as being the measure. The program had planned 7.30km in 1 hour and a calorie burn of 600kcal for me for this session.
It is all heart rate training so I am training using zones to guide my efforts. Averaging this out to take into consideration hills and drags will be down to myself, going uphill I will tend to be at the high end or out of the zone, but pull back on the downhill to recover.
I have some distance routes marked out from home and ran the 10k loop as per the results below. 9.78k in 57 mins with 785kcal and an average heart rate of 140bpm. Right where I want it to be.
Programmed run 03.08.2011 07:57
August 4, 2011
IM 70.3 Cycle route
Last Monday being a Bank Holiday the opportunity to get out for a long spin was ripe for the picking. Having travelled back from the Sligo Sprint Triathlon on Sunday evening meant that I had time to get organised and try and round up a possee for a spin.
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