Week Two – 6:01am

Who made this plan? Why am I training during the worst months of the year? Why did I sign up for this? All the things that go through my head when the alarm goes off at 6:01am each morning of training. Why 6:01am? I really don’t know, I set it wrong the 1st time and never bothered changing it. Now it is part of my ritual and who am I to change a winning combo. Week two follows very similar pattern to week one except I have no club swimming session this time around. I started off the week with my Tuesday morning run. Trying to keep the heart rate down but it was helped my a small niggle in my calf. I took it nice and steady but once I warmed up the niggle went. The week ahead is set to be bad but as mornings go this wasn’t so bad. As I was driving out it down poured but by the time I parked up I missed the worst of it and the worst stayed away for my run. The new headlamp is getting great use each morning now. A ended up being a 30 min run with a few random sprints to get the body moving.

On Wednesday I decided to get my bike session done in the gym in work rather than waiting for the evening at home. A steady 30 min cycle followed by a quick change and and 16 min run around Mahon. It is always good to make the time in the mornings so that I can actually chill in the evenings. This evening however I had a GAA Club meeting so that meant I had no choice but to get it done. Anticipating being tired I took the opportunity to work from home on the Thursday. This meant I could get a lot of my work done without distractions and use my lunch break for a swim. Due to time constraints I only got in 2.1km. I had to leave the 2nds drills session out. But the session I got in was productive and throwing in those drills help keep things interesting. That evening I got on the turbo trainer at home and got 30 mins session in while catching up on Better Call Saul. I think that will be my go to series for now while on the turbo. I’ll have to find some sporting movies or documentaries as well to keep me motivated when the cycles get longer.

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Gym Workout

 

 

Friday was Christmas Party evening in work so to get around that I decided I’d get in a 30 min run by the office after work/before the party. This meant I actually got to stay in bed that bit later and not hang around waiting to go to the party. I could have done with the headlamp as I ran up and back to Blackrock castle. I never realised it was so dark in parts. I could now go to the Christmas Party happy knowing I got my work out in.

The weekend is where the fun is. The hard, longer sessions. For the second week in a row I had to move my sessions around. The driving wind and rain meant it wasn’t safe to get out on the bike on Saturday so it was a run instead. A 45 min run around Cloyne. Of course I only learned on Sunday that it should have been an hour but with those weather conditions the run was worth more than that 45 mins on the clock. I had been doing a lot of flat running up to now so threw in some elevation just to make sure I don’t forget how to run hills. Ballycotton in March won’t forgive me if I don’t practice those hills.

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Wet and Windy Run

 

Just like last week Sunday was a better day for a cycle. It was great to get out. The turbo training is good for short work outs but you can’t beat getting up and facing the elements. Since Wanaka I had only done one cycle over 1 hour 30 mins so this was somewhat of a milestone. I ended up doing 1 hour 36 mins and fitted in 44km. I was happy with that. With the bike being the place I have to do more work it is good to know I’m at around the same level I was back at the start of the year. So far even though it is the part I dislike most I have enjoyed the 2 outdoor cycles so far. Of course there is more to come and when I start hitting the 2 hour mark and beyond the real challenge will commence. To round off the week I got in a 2.5km swim set.

In parts week two was tough. A lot going on and tired in parts but got it done. 28 weeks to go.

Breakdown
Mon – Off
Tues – 30min run
Wednesday – 30 min cycle (Indoor), 16 min run
Thursday – 30 min cycle(Indoor), 2.1km swim
Friday – 30 min run
Saturday – 45 min run
Sunday – 1hr 30min cycle (road), 2.5km swim.

2.1km Swim session
Warm Up
300m FS

Drills (8 x 50m total)
4 x 25m BS; 4 x 25m L,R,F,B; 4 x 25m with PB; 4 x 25m with fists

Main Set
16 x 25m with 10 sec break between each
1 x 400m with 60 sec break between each
16 x 25m with 10 sec break between each

Cool Down
200m FS

2.5km Swim session

Warm Up
300m FS

Drills (8 x 50m total)
4 x 25m BS; 4 x 25m L,R,F,B with fins; 4 x 25m with PB; 4 x 25m with fists

Main Set
1 x 300m with 40 sec break between each
3 x 200m with 30 sec break between each
1 x 300m with 30sec break between each

Drills (8 x 50m total)
4 x 25m BS; 4 x 25m L,R,F,B with fins; 4 x 25m with PB; 4 x 25m with fists
1 x 25m for BR every 4, BL every 4, both sides every 3,  both sides every 5
2 x 25m with legs tied, legs tied with PB

Cool Down
200m FS

Week Three looks like this

Mon – Off
Tues – 45 min run in Z2, Swim
Wednesday – 30 min cycle (Indoor), 15 min run
Thursday – 45 min cycle(Turbo)
Friday – 1 hour min run
Saturday – Depends on weekend plans
Sunday – Depends on weekend plans

The weekend is currently up in the air so once plans are confirmed I will add in what I need. No doubt this won’t be the only week where things get a bit crazy and I can’t pencil in exactly what I need to do. Hopefully all will work out.

 

First Week done

The journey started this week and so far it has been enjoyable. The build phase is something that is needed but hard to stick with as well. It means going slower and I build to go longer. I feel at times I am only walking but I have to drill it into my head that it is all part of the plan and I can’t skip parts just because I feel I can do it. Going much faster or much longer now may cost me in the months ahead. There is plenty of time to increase the workload.

Week One

The weather certainly didn’t help during the 1st week. An early morning run on the 1st got me going. Headlamp on, rain jacket on and a slow paced 30 min run. Good way to start it. I kept the heart rate as low as I could, a bit outside the Z2 I was aiming for but it is something I will have to work on over time. That evening was my final swim session with Cobh Tri. It was an extremely tough session that concentrated mainly on backstroke. At times I felt I was going to stay at the bottom on the pool as I struggled to keep myself above water but it helped find some weaknesses that I will need to work on over time. Of course I will never be doing backstroke in a race but it is great to work on parts of the body that are rarely used. The plan said to do 2.5km but with the set we were doing and only the hour before more budding triathletes took to the pool I got in approximately 1.5km. Day 1 down. I might as well keep going.

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First Run – Dark, Wet, Windy

 

Day 2 brought the bike in. I decided to do an evening 30 min cycle on the turbo followed by a 16 min run around Cloyne. I can’t wait for the nights to get longer so I don’t have to get on the turbo that often. The following morning it was 30 min session sticking close to 100RPM on the bike in work. Good to get it out of the way early. Another 30 min run on Friday before work this time there was no need for the jacket as it was dry for a change. Again it was about managing heart-rate rather than time. I moved away from the plan on Saturday. This was mainly due to the gale force winds and downpours which lead to the cancellation of Waterford half marathon and Clon Marathon. For this reason there was no way I was going to get out on the bike so a run was the safer option. Met Damian out at Blackrock castle and we got a 10km. It was wet and windy but I must say it was good to get out there. The weather on Sunday was much better so took the chance to get in my one hour bike session. Finally back on the road on the bike. It has been a long time. But it was a perfect day for a cycle. I was delighted with the way it went. I didn’t struggle and with the first half being so good I was expecting a tough cycle once I turned back but it ended up the same on the way back. Just what I needed for my first cycle outdoors since September 6th. Week one ended with my longest swim session I have done. A 2.5km set with plenty of drills and speed work but in.

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First outdoor cycle of training

 

Breakdown
Mon – Off
Tues – 30min run, 1.5km swim
Wednesday – 30 min cycle (Turbo), 16 min run
Thursday – 30 min cycle(Indoor)
Friday – 30 min run
Saturday – 10km run
Sunday – 1 hour cycle (road), 2.5km swim.

2.5km Swim session
Warm Up
300m FS

Drills (8 x 50m total)
4 x 25m BS; 4 x 25m L,R,F,B; 4 x 25m with PB; 4 x 25m with fists

Main Set
4 x 125m with 20 sec break between each
4 x 175m with 30 sec break between each
4 x 125m with 20 sec break between each

Drills (8 x 50m total)
2 x 25m for BR every 4, BL every 4, both sides every 3,  both sides every 5

Cool Down
200m FS

I’m already thinking ahead to what is to come and putting plan in place to compete my own half ironman because only other option is to go abroad (which may happen yet). Penciled in May 1st to be my half ironman day. Just need to get a support team together to make that happen. Plenty of time yet for that.

Week Two looks like this

Mon – Off
Tues – 30min run in Z2
Wednesday – 30 min cycle (Turbo), 15 min run
Thursday – 30 min cycle(Indoor)
Friday – 30 min run
Saturday – 1 hour 30 mins cycle (road)
Sunday – 1 hour run, 2.5km swim session
Plus another swim session to fit in

 

Almost time to begin

After much thought I have decided to follow Don Finks Iron Fit 30 week plan. My 1st day of the plan starts tomorrow and with 10 weeks of building up I will have to train myself to follow the plan as best I can and get used to the Training Zones I need to be in. One thing I have never been good at is following my heart-rate. It will take some time to get used to and I’ll have to train myself to train right.

It is a good thing to start this out by saying what I want out of it and look back in 30 weeks and see how that worked out for me.

Firstly I go into it at 79kg (I don’t want to be much lighter than that) and body fat of 18% (I could do with decreasing that another couple of %). After a busy year I have taken the last few weeks a bit easier that I normally will and hoping by building up to the hard stuff will keep me some what injury free. Injuries have affected me in the past and they will in the future but it will be how I manage them that will help me reach my goal.

That brings me on to my goal. It is so hard to tell where I will be at when June comes around having never cycled more than 90km and never swam more than 2k never mind putting them together and having a marathon to run after. But it is a challenge I have set myself. 2 years ago I would have laughed at you if you told me I’d be doing a half ironman but I have that done now so time to throw the aim out there. This could change, both up and down over time but for now

Swim 1hr 20 mins, Bike 7hrs, Run 4hrs 30. So with Transitions I’d be looking at approx. 13 hour. Oh god, what have I got myself into.

The support of Martha, family and friends will be vital during this. Hopefully I don’t disappear and I have time for everyone during training.

I hope to keep updates coming throughout the coming months. And share my progress as I go. Exciting times ahead for all. Any questions or advice make sure and let me know.

This week involves

Tuesday – Run 30 mins Z2, Swim training
Wednesday – Cycling 30 mins Z2 followed by 15 mins run Z2
Thursday – Cycling 30 mins Z1 (100RPM)
Friday – Run 30 mins Z2
Saturday – Cycling 1 hour Z2
Sunday – Run 45mins Z1 – Z2