Winter Training 2009/10 - What motivates You.

[Dr Dunans]

Did you get that, Rabid?

Let me plug that into my Garmin Electronic BullTamer...

Result: Lay off the pizza.

[Dr Dunans]

On a less serious note, when I've counted calories for my daily input, I've struggled to eat more than 2000 calories. You could do quite easily if you ate crap all day, but I don't eat that much crap. Or drink very much.

700 calories sounds a much more likely amount to replace, especially if you're looking to lose weight!

[whizzer]

WE 28/02/10

Well hoping to use this as a further strenghtening week in prepartion for some bike run sessions over future weeks....but the weather intervened again

Mon- Zip- best laid plans re a swim went out the window re work commitments
Tues- Early morning Head torch run with Peter. Repeting last weeks run...it was very cold but still put in a good time:

Again Anyone like ot join us next week leaving 6.15am my house running to Mush room field and then some tempo runs coming back
Wed- circuits planned- but snow on the Loch Aral road mean't road blocked so had to turn back. Instead went on the Wii Fit for an hour...Hazel beat me at everything and I can only hullah hoop in one direction!
Thurs- planned to go for a run before swimming- but snow - so ended catching the last 40 mins of Martin session. 1500m mixed session
Fri- Early morning Head torch run- went for a long one (by 6.30am definetly getting lighter, fantastic) 8 miles 57:59...aim was consistent steady pace- feeling it at the end- mile splits: 7.38,7.23,7.26,7.14, 7.11,7.03, 7.00, 7.14
Sat- Masters swim led by Sarah -good mixed set of different strokes and pyramid pushing front crawl- 80m x 2, 80mx3 & 80mx4- increasing the pace was a good main set - my spits were 1:26 for first set then 1:24 & 1:22- blowing like a train at the end!
Sun- Cycle with Splenic Vent, sporting an Iron lung due to lilness, Dr Dunans professing not been cycling for 3 weeks onut on his winter bike - out to Tayviallich and back via the moss - 31.64 miles 1:47.1, Avg speed of 17.7. Kept getting dropped on the hills, but managed to ohld on on the straights- feel quite strong in places- so this cycling cramming must be doing some good!

Next week planning an early morning interval run on tuesday am (must let Peter know - based on Tims training schedule)and then for wekend some brick sessions off the bike

[heron]

whizzer
you forgot Thursday night's 400 metere sprint

[Dr Dunans]

Have you seen that vigilante man ?
Have you seen tha vigilante man ?
Have you seen that vigilante man ?
I've been hearin' his name all over the land.

Rainy nights down in the water waster,
Snow-ballin' just as still as a mouse,
A man came along and he chased us out in the rain.
Was that a vigilante man ?

Well, I rambled around from town to town,
Now, I rambled around from town to town,
And they herded us around like a wild herd of cattle.
Was that the vigilante man ?

Well, why does a vigilante man ?
Tell me why does a vigilante man ?
Carry that lawyer in his 4x4?
Would he send his brother and sister down ?

Have you seen that vigilante man ?
Have you seen that vigilante man ?
Have you seen that vigilante man ?
I've been hearin' his name all over the land.

[CrinanCycles]

He's finally flipped! I could tell it was going to happen soon. His rants have been becoming more incoherent in the last couple of weeks. Just remember! Don't look him straight in the eyes, he does not like that!

[Dr Dunans]

You talkin' to me?.......

[whizzer]

WE 7/03/10
1st March and you feel the corner is turned on the winter, lighter nights, earlier dawn makes the winters training toil worth it. Aim this week was to continue the push on re race prep for the Duathlon.

Mon- Squeezed 40 min for a lunch time swim 20 lengths full, 40 lengths pull buoy- loosening muscles from Sunday
Tues- planned early morning run with the Heron, decided would use PortBan Tims 1/2 marathon interval schedule. Flipping freezng -4C but plans was 2 mile easy 8 min pace then 90sec x 12 @ 5.20 with 90 secs rest. We were joined by Tim at Mllers bridge for last 4. Results we cheated, Heron and I red lining and miscounted so only did 11 reps - to frighten Matt these were way out of my comfort zone, the stats are
Interval Pace 5.55, 5.36, 5.26, 5.20, 5.16, 5.26, 5.23, 5.18, 5.25, 5.31, 5.19
Wed- Circuits Ormsay- work that core, ripped stomach and iron hard pectorals ....definetly lacking suffering loads on Thursday- Sat!
Thurs- Early morning head torch run along canal to Cairnbaan and back- freezing, but by 6.30am it was light so no head torch needed. Just a long recovery type run- 8.37 miles- 1hour 22 seconds- negative split for 4 miles coming back.
Master swimming - arrvied late and ended up taking sessions re sculling to catch water and minor pyramid so- tired body able to relax
Fri-ZIP
Saturday- Planned Duathlon/brick sesison prior to swimming. 5k run, 20K bike 5 K Run....found this hard and was only trying to pace it - times 20:44 Run 1, 38:27 Bike, Run 2 19:35 - definetly a shock to the body but necessary prepartion for Stirling. Next Saturday -trial full distance -10K, 40K & 5K - anyone interested setting off 7.30am.
Sunday - Kilmartin Glen circuit- Mark, Julian, Stan and Peter - 28.3 miles - feeling yesterday but hanging in there. Young Peter well impressive on his MTB at one stage rocketing past me at 28mph and he did not lose contact at any time. He will be flying once he gets on his road bike

[whizzer]

Week ending 14/03/10

Continuing the build up to the Duathlon and with the lighter mornings and nights the demise of this thread end of March!

Mon- 25 mins in the pool- 400 m full stroke and 600m pull buoy- just a loosener
Tue- early morning interval run with Peter - 6 miles covered- 2 mile warm up- 6x3 min at target 5.40pace and 90 seconds rest. Really tough set- could not hold it so dropped to 6 min pace for last 2 reps- Rep times 5.51, 5.48, 5.39, 5.49, 6.02, 5.52
Wed- Circuits at Ormsary- tough core and yupper body work out, completley died on the 8th press up reptition...certainly noticing my core more when running now
Thurs- 8.26 earlyish morning run to Cairnbaan and back- (7.00am and it is light great!), just a slow recovery run as body feeling tired, so aimed to hold splits around 7-7.10 per mile- 59.21.
Thurs evening Masters- arrived late, 35 mins of good technique set of drills by Simone, legs tired and the old arms and pectorals protesting from circuits - So struggled in the sprints
Fri- Rest
Sat-Practice Duathlon day. Decided to start and finish from home- preparation nice early start (nothing new there then) -Nutrition, 1/2 bowl of porridge and pint of diluted orange i hour before start. Bike 1 bottle of gatorade and i bottle of diluted orange..
Run 1 - feeling tired and legs heavy- mantra constant pace, hit the canal, straight into a headwind not use to that months since last time - first 5K 21.50, second 5k 21:52 - total time 43.42
Bike - Ardrishaig along Oban road towards Ford - yep that headwind was there with a venegenance, all the way- woefully slow for first 20K - 44.48 avg speed 16.4mph. Return 20k wind behind great- 37.18 Avg speed - total 1:22:07
Run 2 - Back stiff, hugh brick effect old legs, but loosend up on 5k run - time 20.53 (out aginast wind 2.5 k 10.35, back 10:18)
Good to get it under belt ready for Stirling- but really tough - not sure I will be up to much for the rest of the day!
Sunday - DAY of REST

[portban tim]

Welched out on full dress rehearsal for Stirling - and glad I did! Did the triathlon bike route (tough into the wind up through Cairnbaan). 35.5 mins @95% effort - followed by 5 k run along canal 22mins 10 secs. Legs felt terrible the whole way on the run, although the speed (for me) wasn't too dissapointing. Certainly will hold back a bit more than I was intending on the 10k first run (in Stirling)- or else full melt down could occur on the last run- glad I found this out now, as was intending to go quite hard on the first run- will aim to stick to 170bpm (87% hrmax) all the way round until the last run and finish in a heap...dead but contented. Knowing now how tough it is going to be I can see a few other dead bodies strewn around Stirling come the day. Did the swim sess after the run - started with 2 x 10 laps kicking!! Ouch, ouch,ouch!