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Tuesday, April 28, 2009

A Medal from the Army

At the weekend I got a medal from the army.

They give them to the match officials at their football game, this game was at their military stadium. I will add the medal to the one from the air force, I doubt I will get a game for the navy to officiate as their are 2 big referee associations close to the nearest navy base.

It was a good game a bit warm with plenty of short controlled sprints to do. I have had two rest days since as it seemed to fatigue my muscles more than expected.

Thursday, April 23, 2009

Another indoor sprint tri

Tonight I did another indoor sprint triathlon which is about the 3rd time I have done it below are my times.

Row = 5:59
Cycle = 7:06
Run = 9:55

I gave it more effort tonight after my weights and core session. Below are how much quicker I was on each of the areas tonight compared to the first time.

Row = 24 seconds
Cycle = 62 seconds
Run = 20 seconds

I am pleased in the general improvements but most pleased with the cycle imoprovement. I was able to keep at a higher level and cadence for the whole cycle. It was a tough but good workout.

Weekly Weigh-in

This week I have lost 2 3/4 lb (1.2 Kg) and my % body fat increased by 0.5%

Generally I have reduced my snacks in between meals, apart from the cakes on Monday.

Training wise I have not done that much endurance just an 8 mile run and 90 minutes of running although the general effort of the session have been higher but shorter.

Wednesday, April 22, 2009

A busy afternoon

At lunchtime I did a 30 minute spin class followed up with 10 minutes on the treadmill this was at a reasonable effort but not all out.

Then after work I went for a swim were I did various drills. Due to the narrow lanes I hit the barrier a couple of times and some knocks from other swimmers, its a nice way to get used to open water swim events.
After this I went for a run, it was a short 3 miles (5km) but it was enough for a recovery run.

I will take it a bit easier the rest of the day!!

Tuesday, April 21, 2009

Cake Triathlon

This morning I did a Cake Triathlon in just over 1 hour!!

Chocolate Cheesecake
Chocolate Cake
Lemon Cake

In T1 I just cleaned my hands of some chocolate and T2 I had a pint of tea in my big Guinness mug.

Monday, April 20, 2009

Long run after speedwork

Tonight I did an 8 mile (12 km) long run which in the last few miles I did not think it was a good idea. Due to the 90 minute speedwork session yesterday may legs were a bit more fatigued than normal.

Sunday, April 19, 2009

Nice enough to Cycle but I didn't

Today it was nice enough for even me to cycle, however I had a match to referee.

my fitness was ok despite the heat and slightly slopping pitch, at least I did not have to go in the bushes to get the ball out.

Thursday, April 16, 2009

Weekly Weigh-in

This week I have gained 1lb (0.4 Kg) with my % body fat going down 1.5%

Its a bit strange my % body fat going down due to amount of chocolate and other food I had over Easter.

Wednesday, April 15, 2009

Easter Update

I did do a bit of running and cycling over the Easter break but not quite as much as I was planning to do. Although I did a couple of brick sessions.

However I did do more eating then planned as well.

Wednesday, April 08, 2009

Weekly Weigh-in

This week I have gained 1 lb (0.5 Kg) and my % body fat has increased 1.5%, although my waist measurement has decreased.

I have not done any exercise in the last few days due to being on a course. I have minimised any gain by having a small snack in the evening due to having a bigger than normal lunch.

Monday, April 06, 2009

Indoor Sprint Dry Triathlon

In a triathlon magazine I noticed that one the main triathlete's uses indoor triathlon's as part of his training. After a quick google for this I found the following sprint distance which is done in a gym and takes under 30 minutes to complete. Below are the distances used.

1,500m Row
30 second Rest
6km Cycle
30 second Rest
2km Run on treadmill

The 30 second rest you can not start the machine up or moving on it. It allows you to get to the equipment from the previous equipment without having to rush to it.


Row = 6:23

Cycle = 8:08

Run = 10:15

Total (including T1 and T2) = 25:49

This was after doing some weights and core workouts in the gym.

It was harder than the normal cardio workout I do at the gym as I was giving more effort.

For the rowing machine I when I occasionally use it I do just 5 minutes at a comfoartable pace. So when getting to about 1,000m at a higher pace it was starting to get harder.

Then on the cycle I was keeping it at a high caedence of 90-100 rpm and adjusting the level to keep in this zone. For about the last 0.25 km I decreased the level so I could spin my legs more in preparation for the run.

On the run the first minute is tough as it is a brick session which I had to keep the speed down to just above a jog. I could then gradually start to increase to the faster run and ending on quite a fast pace for me.

This is a good session as I am doing faster pace than normal even though it is a lot shorter. However the theory is that helps with muscle memory and therefore will be able to train the muscles with the movements that are required.

On yer Bike

I am back riding on my racing bike :-)

Just had the nearly 10 months without riding the bike.

After a visual and key mechanical checks plus pumping up the tyres I went for a shore ride of a few miles (just 5 miles/8km) just get the dust off it. I need to sort out the gadgets on the bike as the battery had run out on the main one.

Also found out you never forget how to ride a bike!!

Core training

The core training which I have been doing over the last few months at the gym I think helped with my running form on ultra marathon.

As my legs were fatigued but I kept posture correct(ish) which helped with running mechincis plus allowed me to get more oxygen in to my lungs by nothunching forward while very tired.

I just need to get rid of the protective padding around the core muscles ;-)

Thursday, April 02, 2009

Connemara Ultra Marathon Race Report

The Medal

I had to start the post with the photo of THE medal, if you change the ribbon to a chain it would not look out of place on Mr T , until you got close enough to read it.

The day started at something like 5:30am with various alarms going off. With a small breakfast of a couple of cakes and sports drinks I headed off. There was a 1 mile to the car park which there was buses leaving at 7am to takes out the 45 minutes to race HQ (also the finish).

I was deciding on various kit option in the hotel conference room. With the few base layers (as I was in the west of Ireland) I ended up leaving my winter hat behind and going with a Ironman running cap, although I kept my bin liner with me just in case the surprisingly good weather turned.

The Ultra race brief was good, to sum it up turn right. As the route was basically a rectangle(ish) shape.

We were then bused 1 mile down the road to the Ultra start. As we had a few minutes to spare I thought I would have a quick pit stop. As I stepped in to grass it went halfway up to my knee in the bog land!!

For the run I was using 25/5 run/walk method all the way round. This is meant to help prevent muscle fatigue plus every 30 minutes I know I had to eat something with about 100 calories to get the required nutrition.

At the start everybody went off very fast, it was quicker than 10 minute/mile pace. I was chatting to the few others who were going at my pace all the way round the course. There was not many of us in fact I was in the last 6 of the about 100 who were doing the Ultra.

I was told by a few people the first 26.2 (aka a marathon) was flat and I believed them. I suppose there was a few flat sections but I would call it undulating.

The few marshals at each drink station were cheerful and helpful.

There were only a few spectators at the house or shops along the route. Although the cars on the road the people beeping and giving encouraging support.

For the first 10 miles it felt like the ambulance was following me. I think there was a couple of them which stopped at various pull ins along the route until the last person passed.

Then got to the marathon start (13.1 miles) after going for 2 1/2 hours. There was only the discarded drinks and kit to keep warm around. This section was tough as it was in to a cool head wind for about 10 miles. This was the flattest section as it was along a lake.

This was also the section were sheep (including rams) on the side of the road as there was no fencing on these country roads!!

I have seen reference to sweeper vehicles before at races but I was yo-yoing with the portaloo vehicle.

When we turn right to start the third section of the route after a few hills there was a steady down hill section for about 3 miles!! Even the sun got out and I was starting to feel warm.

We then got to 26.2 mile marker (half marathon start) in under 5 hours, quicker because of the long downhill section.

The half marathon happened to start outside a pub. This was thankfully only one of only two I saw on the route!!

A few hundred meters after here the hills really started. They were steeper and longer. Me an another runners just about over took a family with a push chair!!

We then started to overtake some who were walking the marathon.

Everything was going to plan until I hit the wall at about 31 miles!! This was 5 miles further than I had ever run.

This is when my mental training techniques came in handy, especially the Mr T mental training.

I then had to walk for longer sections and I abonded my run/walk timings and ran when I felt I could.

I think this was a combination of not having enough suitable nutrition with me and not that many long runs. Another runner who I had ran with a for about 10 miles caught me up and luckily he had some spare glucose sweats he gave me which helped.

There was plenty of marshals and first aid going round the course all day.

I must have been in a bad state as one of them got me a lucozade drink from a pub and then a few miles later another marshall in the rubbish collection van gave me a piece of chocolate easter egg. They did first offer me one of the chocolate bars that Mr T was advertising which I declined due the nuts but I did remind me of the mental training so gave me another boost up the hill.

The last 5 miles of which the first 3 miles were all up hill, once I got to the top of the last big hill I was about 1.5 miles from the finish and I could see the hotel. That gave me an extra spurt of energy.

I ended up doing the last half marathon (13.1 miles) in about 3 hours 5 minutes which was 35 minutes slower than the first two half marathon sections.

However I did complete the Ultra marathon in a time of 8 hours 4 minutes.

There was great scenery all the way round, in fact it was the best race that I have done for this, pity about the hills. Here is a link to some photos in the Connemara area to give you an idea of what it was like.

Like the t-shirt we got at the end has on it "I hit the Ultra wall at Connemara". Oh did I mention the medal?
The Medal

Then the following day I kicked the wall in Salthill.

Kicking the Wall

It is a local thing to do when you reach the end of the prom before you turn back on your walk.

Weekly Weigh-in

This week I have lost 1 lb (0.5 Kg) and my % body fat has gone down 0.5%.


Due to the amount of food I have had in the last week and the few training sessions I thought it would be a significant weight increase this week.