Week 4 - 6 - 09/12 - 29/12

A wee bit of a capture all for this entry. A 3-in-1, although not as well oiled as the product.

Weight - 74.7kg
BF - 13.6% (This figure could be dangerous after Christmas)

Now you ain't getting any more weight updates until mid January.

The first week started off great, back on the treatment table to sort out the non firing glute issues, good progress made, so obviously that stretching lark does work. A good batch of home cooking also, with veg soup and protein bars to the fore.

The rest of the week was a bit of a mixed bag. Very exciting on one front, new beginnings with a job offer coming in, contract negotiations, and offer acceptance. The head was all over the place with decision making and this hit the energy levels for training. A day away with work hit another days training, so all in all it wasn't the most successful weeks training.
A third days training was missed with a visit to Santa. Agreeably, I could have fitted this in, but the weather was horrendous on Saturday morning, so I decided to do the run in the evening, but alas the energy was zapped come 7pm, so easy option was to have dinner and sit on the couch. Not the stuff of champions or ironman wannabe, but it is the stuff of balancing family life and I had a great day with the kids and Laura visiting Santa. Plus I did write my letter to Santa for an injury free 2014 so I just hope he delivers on it.

On the training front, the most successful part of the week was Friday's swim set. It actually felt good and I felt great doing it, not too often that happens so I'll put that one in the positive bank.
The long bike ride on Sunday didn't happen. Why? Well I only realised late on Saturday evening that I didn't have my bike at home. I actually felt like I was neglecting one of the family :) I made do with a 90 minute stint on the turbo. Long turbo's can be mentally draining but I enjoyed this one.

The second week in this chapter didn't get off to a great start either. Monday evenings swim couldn't happen as the pool closed early. God damn Christmas hours. So I swapped Mondays and Tuesdays sets and hit the turbo on Monday. The swim set on Tuesday felt good too, it has been a while since two swims in a row felt good but I'll take it.
The rest of the weeks training went relatively well, with the exception of a missed run.
Sundays long bike ride was cold, very very cold. It started off with slight drizzle, which soon turned to sleety rain, and shortly after turned into driving snow. The snow was blizzard like at times, but thankfully the roads didn't get too slippy as the snow wasn't really sticking. Even more thankful was the fact I wasn't out there on my own, so had others to share the pain and the cold, not that it eased t though. The pain in my hands when the blood started to reach the finger tips was terrible. It took me all day to warm up after it.

Christmas week itself was as near to a write off in training terms as you can get. Sets were dropped, swapped and abandoned, some of this brought on by laziness, other things to do, being away from my turbo, closed pool etc. Not much more to be said about this really.
The one session I was adamant I was not missing was the long bike on Saturday. Arrangements made with one of the lads on Friday evening, so not there was no backing out. It was cold on Sat morning, a few degrees below what was forecast, but off I set anyway, despite the objections of Laura, but that was to do with man flu rather than the cold. The roads were a bit slippy so care was needed especially when turning, but I wasn't expecting anything to happen on a straight section. How wrong was I? On a straight stretch of road, I hit the deck and hit it hard. I have no idea what happened, but all I remember is going down, putting my arms out to break the fall and then thinking 'hold on a second, don't go with the arms you could break a wrist', so I pulled back from that. The knee, hip and elbow got the brunt of the impact. Relatively new club jacket and new bib tights ripped. Oh great, so if anyone out there wants to sponsor new kit, you know where to find me (now form an orderly queue) :)
A big thanks to the two drivers in the cars who were behind me and slowed to rubber neck while I tried to pick myself off the ground. I hope you saw enough, I'm grand thanks....you inconsiderate muppets, hope you never need assistance.
A decision was made not to proceed with the spin, so I headed for home. Guess what? Yep, I came off again, this time when turning and it wasn't nearly as bad. It all happened in slow motion.

One thing I can be sure, these falls will definitely be the last of 2013 cause I ain't going out on the road again this year.

Last entry of 2013, but I'm looking forward to 2014 which will hopefully bring good results.

I'm sure most if not all will have goals of some sort for the new year, so have a look at the video clip below, I find it motivational

Quote of the week - What you get by achieving your goals is not as important as what you become by achieving your goals

Week 3 - 02/12

A good start to the week after having a full nights sleep. It's the little things in life that you get excited about at times.

A crappy week in work can lead to negative energy which you carry home, to the pool, onto the bike etc, so I made a pact with myself that it would not happen this week. I was going to approach things with a different view and let those around me do what they want on the negativity stakes, and not let myself be influenced by it. Often easier said than done, but this week I actually achieved it.
Potential other decisions probably helped my outlook, so we'll see how they pan out.

Monday's session was a swim and I had planned on doing it after the kiddies went to bed. So I got a bit of a surprise when I got home and was met with a mini pool in the kitchen. Ok, admittedly I didn't notice it straight away as I don't make a habit of going to the sink when I come in, Laura might expect too much then :) . Problem is/was a leaky dishwasher, apparently the pump is gone. Dear Santa, I would like........

The swim session went well and I enjoyed it. Sinuses behaved also.
I really need to work a lot on the pull part of my stroke. Just can't seem to grasp it, but that's target number 1 for swim over the next few weeks. Hopefully I will crack it and gain milliseconds per length. It all counts you know.

Another thing I hope improves is that the muppets who like to go to the pool for a chat about the weekends shenanigans and do a bit of breast stroking will stop hopping into the fast lane. #poolrage

Tuesday

Weight - 74.9kg

BF - 12.6%

Definitely think my scales is dodge

An early morning run on Tuesday morning. The best way to describe how I felt during and after the run is very fat and very unfit. My breathing was heavy, so heavy I near frightened the bejaysus out of some poor old man out for an early morning stroll with his dog. My HR was through the roof also, peaking at 174bpm and averaging 156. It's only early days I told myself.

In comparison, the turbo set on Tuesday evening felt controlled, good and enjoyable. A one hour set which included

2min effort / 2min spin
1:45 / 1:45
1:30 / 1:30
1:15 / 1:15
1:00 / 1:00
0:45 / 0:45
0:30 / 0:30
0:15 / 0:15
4min recovery spin then repeat

A S&C set got Wednesday kicked off. Following the S&C workshop last week, I introduced weights to this session for more effect. I also got the glutes firing, which is a big plus as before last week I don't think I was actually using them.

Another good swim on Wednesday night, but I couldn't kick the water out of my way. Persevere with kick drills or give up? I know which one I want to do. Muppets still chatting about the weekend in the lanes, not the same muppets but they must have had some weekend. Maybe I'm just jealous of people with a social life.

I had another turbo on Thursday. When I looked at the set initially, I thought that it was all over the place and I questioned the benefit of it. However, I have my trust placed in coach, so I went with it.
I couldn't have got my initial thoughts so wrong. It was a ball breaker of a set, but thoroughly enjoyable, and definitely a good set. Go on, you know you want to try it.

5x 10sec fast spin / 50sec spin - leave gear where it was in the warm up
3x 30sec L Leg / 30sec both legs / 30sec R Leg / 30sec both legs - concentrate on pedalling in circles particularly 9-1 o'clock portion
4x 30sec spin up (105rpm) / 30sec normal (90-95rpm) - leave the gears alone
2min spin
6x 30sec good pace (Level 3 HR) / 30sec spin
2min spin
12x 10sec HARD / 20sec spin
2min spin
6x 10sec HARD / 20sec spin

As part of a level 1 coaching course, I did a Child Protection course on Thursday night. A very insightful course and it's actually frightening what goes on across, thankfully a small few, teams and clubs.

Friday was a busy, but not on the training front. Missed swim session, but did a stretching routine instead. Not ideal, but ran out of time.

Saturdays run was a bit better than Tuesdays but still feeling unfit and pleasantly plump. HR was elevated again but it literally went through the roof when a jeep mounted the footpath and hit the wall where I had passed about 3 seconds earlier. I don't know who was more shocked, the driver or me. Legs were like jelly for the rest of the run.
Ballet show, shopping, a couple of pints and dinner rounded off a good Saturday (starting to realise now why I'm not shedding any lbs).

The troublesome twosome rose at 6am on Sunday morning so it was an early start to the day. Initial plan was to go out on the bike for 10am, but I fell back into bed at 8.30 until 10. It was a case of having to or else I would have fallen asleep on the handlebars. I went out on the bike for 11 and had a nice 1hr 50mins cycle followed by 25 mins of torture into a gale force wind, man I hate the wind. Overall though, not a bad day on the bike. The legs are starting to come together, so long may that continue.
Weekend was rounded off by an afternoon at the Snowman and an early night in the cot.

Thought for the week - 'Don't give up what you want most for what you want now'

Week 2 - 25/11

Sleep has deserted me, assisted in the getaway by the wee ones.

Ok, can't blame them totally for the lack of sleep but they kicked the week off with a disturbed night. It was bad enough that I was told by numerous people on Monday that I looked sh1te. Thanks to you all too :)

Monday nights swim woke me up a bit. Woke me up in more ways than one, both from an energy perspective and also to the fact that there is a reason we are land creatures. Despite a relatively good swim, I can't seem to get the hang of this lark. I know it's early season but still frustrating.

Think the scales might be broke, no change from last week.

Weight - 75kg

BF - 14.5%

Turbo on Tuesday night saw the introduction of Z3 intervals sessions. A good, honest session in a slightly sadistic way. Worse or better to come no doubt, depends on your viewpoint.

Now, if only I didn't have to roll the extension lead down the garden each night for power in the turbo gym aka the shed, it would be more enjoyable. You reading this Laura? Know any good electricians? Ok, they don't have to be good.

Wednesday morning was an early rise for S&C session. 

Unfortunately, sinus problems (from Monday's swim) put paid to Wednesday's swim. Please don't let this be the start of continuing sinus problems.

Back on the torture table on Thursday for more treatment, this time focusing on the releasing and relaxing the back muscles. Apparently I have zilch flexibility. Something else that needs to be worked on to prevent recurrance of injury.
Turbo on Thursday night was 'fun' following the earlier treatment.

Jason + sinuses = No swim on Friday. I did replace it with a S&C workout though, although S&C might be pushing it. A stretching workout would describe it better.

First run since the marathon (not counting my race against Katie), on Saturday. To help the weary old legs I headed down the canal path where the surface is kinder on the joints. That's where the kindness ends though as the rest of the run was tough going - elevated HR, breathing was heavy and the legs even heavier. The sun was out and it was a beautiful morning so at least that is something.

Saturday afternoon was spent at a 3D club workshop on nutrition and strength and core. A very enjoyable workshop and the key message I took from it (don't know if I was meant to) is bacon and eggs are good and cheerios bad, well relatively speaking anyway. Lots to learn in the world of nutrition but at least I am a little bit more knowledgeable now.
The S&C session confirmed what I already knew - I don't have any strength. So lots and lots and lots of work required on that between now and IM next year.

A busy Saturday was concluded by going to see 'Wicked' in the Bord Gais Theatre. Wicked is the prequel to The Wizard of Oz, which would be relevant if you had actually seen the Wizard of Oz before, which I hadn't. I'm sure I'm not on my own on that? Nonetheless, a very enjoyable show, and equally enjoyable pints afterwards.

The sleep depravation earlier in the week definitely caught up with me on Sunday, so put paid to any training. There was a tight window of opportunity to get out on the bike but I missed this as I was asleep and we had a date with Christmas fairs and Santa shopping for the rest of the day.

In general, not a great week on the training front, so that will need to be corrected for the coming weeks. Life sometimes just gets in the way of training but 'Stick to the plan' is ringing in my ears.

Week 1 - 18/11

Ah back at it. In the words of TP - 'A nice easy week to get you back into training...' Thanks PJ

Going to track weight and BF for the next few months, so happy to share until I eat too many roses, quality street and turkey over the holiday period. I might take a break for a few weeks then :)

Weight - 75kg
BF - 14.5%

Verdict - Lots of work to be done

Turbo session to kick off the week and the HR spiked higher than the session intended, but that wasn't too unexpected.
Tuesday's run session was replaced with a treatment session.
Then the fun began with the swimming, following two sessions in week 1, I know where most of my pain will be felt over the coming months. When will this get easy?

A 2 hour bike ride at the weekend, it was good to get back out on the roads. A bitterly cold morning, but an enjoyable bike ride. Not huge distances but I felt the effort.

The break

The post race season break starts out as the most enjoyable part of the season (in some ways). Guilt free rest, guilt free copious amounts of food (padding for the winter they say) and guilt free glass of wine (ok bottle). :)
This break was no different and after a long season and disappointing marathon, I enjoyed it. Checking my mail from TP each morning and seeing 'PUT FEET UP AND RELAX'. Ah bliss.

After nearly 2 weeks I was starting to feel lazy and fat, as the most exercise I got was a walk with the kids. An ill fated race against my 4 year old over 50m in the park on a Sunday afternoon pointed out that my legs were no where near recovered. In fact it told me I had to get my knee checked out.
Thankfully nothing serious, just a bit of bursits of the knee. The body is a complicated beast and the knee problem was as a result of my glutes not working enough, which caused quads to cramp and in turn pulled the knee this way and that. Leg bone connected to the knee bone, the knee bone connected to the back bone..........
Lots of work to be done this winter on S&C

Anyway, got the go ahead to start back winter training, without the running, so all back on track.

Oh, I wonder when the next break will be.

When a PB is not a PB

One of my A goals of the year was the Dublin marathon, but more importantly a sub 3 hour Dublin marathon.

After the end of my triathlon season in August, the focus went completely on to marathon training and I felt it went well. The long runs were long as you would expect, the warm up half marathon in September didn't go exactly according to plan and the prescribed aqua jogging was em lets just say not my favourite use of time, but it kept me injury free.

In the week leading up to the marathon, the nerves really kicked in. For 2 main reasons, 1. Last time I started the Dublin marathon I had a very bad experience and ended up in the back of an ambulance and 2. I was starting to doubt my ability to run a sub 3.
Things settled at on the weekend of the race and I started believing again.
Fast forward through the expo, weekend carb loading and the final touches to the race prep and race morning arrived.

The weather was very good considering the forecast of stormy weather so we were off to a good start.
My warm up went well, I entered the pen and made my way towards the front, now feeling apprehensive but confident. The gun went and 15,000 runners started making their way through the streets of Dublin. I saw the 3 hour pacers up ahead and they were going slightly ahead of the 3 hour pace, so listening to the advice I received from coach that morning I maintained my target pace. Through the 5km mark very comfortably, I could see the 3 hour flag ahead. At 10 mile I was beside them still feeling good.
A lot of welcome cheers on the route from friends, clubmates, randomers alike, but it was the cheer from the family that really made me smile.

At 13 miles, there was a big head wind but I used the numbers around me to shelter. The race was relatively non eventful until 22 miles. At this stage I was still feeling good and started visualising the time at the finish line.
Unfortunately, soon after things went bad, very bad. At approx 23 miles my quads cramped, the right one more so and I could feel myself slowing down. The 3 hour flag moved ahead and as hard as I tried to get the legs moving I couldn't make any inroads on the flag, in fact I fell further back. And so it was to be from there on. The most draining, disheartening and soul destroying view was seeing that 3 hour pacer with his flag disappear onto the horizon as I suffered along.
In that last 3 miles, the number of times I contemplated just stepping onto the curve were numerous but deep down, and trust me I say deep, I knew I had to continue. With a mile to go, I again saw the family and they knew my 'dream' was over for another day, but yet shouted many words of encouragement. That was tough.
I crossed the line in 3.06.12. It was my best time to date but was not the PB I wanted.
Disappointment on the time is an understatement. I know I had the training done, I know I gave it everything on the day, hence the extreme disappointment.

A week on from the marathon, the pity party is over and I am starting to relax about the time. I know I am capable of running a sub 3 so I will be back and hopefully the 2013 DCM will serve as a valuable lesson.

Feet up now for a couple of weeks and then the real training commences......IM AUSTRIA 2014.

Marathon time

Half marathon day today and felt relatively confident in the days beforehand. The night before the race was the usual story in our house, Jack not sleeping so therefore we not sleeping.

Race morning was glorious and usual routine was had - 3 wheatabix, banana and bagel with peanut butter.
Arrived at the park and warmup completed, I joined the start line. From the off I felt dehydrated, us Irish really aren't used to sun in September. First few km were crowded and in making my way out of these crowds I went too hard. Started to suffer from the 13km mark and a noticeable drop off in pace.
Finished in 1.27.02 and while not overly happy as I was going for a 1.25, I'll take it.
Bags collected, I made my way back to the finish line to see Laura finish her first half marathon. A time of 2.10 which was great, well done baby.

The biggest question I have now is 'how the hell will I maintain that pace for double the distance'?

Unfortunately there were very sobering thoughts today. We all go out to hit PBs, enjoy the race we partake in and to tell the tales afterwards.

Unfortunately one poor man taking part today will not be able to tell his tales again after collapsing and dying around the 11 mile mark. May he RIP.

It makes everything else pale into insignificance.

It's a reminder to me to enjoy every minute out there.

Sign up

Sign up, sign up, sign up, everybody sign up (to the tune of bubble guppies). No, not losing it. This is the only tune that was going through my head as I logged on to the website

11pm on July 1st 2013 was the start of the IM journey. The single biggest plunge of my sporting life was taken when I clicked the submit button on Active Europe to sign up for Austria IM. The butterflies appeared in the tummy too. Is it right to feel this nervous 12 months from a race?

Reviews from club mates were good for this race, and after some research, this was selected as the one for me.

There is a fine balancing act between family, training and work, but I'll try throw this blog into the mix also to track the key moments as I head towards Austria.

Here's to a good, enjoyable, injury free year.