Week 7: Ice always makes things interesting

With man flu kicking in at the start of the week I wasn’t sure how this week would go. With Monday of course being my rest day it was safe to say I would have being doing nothing even if I was scheduled to do something. I was glad of that extra day. With the weather getting that bit colder it meant morning sessions could be tough to come across. That worked out well since my buddy Liam was home from NYC with his girlfriend we planned on hitting the track on Tuesday night. So in the morning I decided it would be good to get in a swim instead. That swim wasn’t very beneficial as man flu struck me down and I had to put a stop to it after 500m. I just couldn’t get my breath so instead of fighting through it I took the sensible option and called a halt. I still planned to hit the track that night After a 2 mile warm up we headed to the track and it became clear we wouldn’t be training there. Even though it didn’t feel that cold the track was starting to freeze over. And with a planned speed session in place we decided to head to the straight road instead. Runners from many clubs had the same idea so it was crowded to begin with. The breakdown was 1.5miles at 10 mile pace plus 400m recovery x 3 with a warm down to finish. I was bang on for the 1st one and got small bit slower but not something to worry about. The fresh air really helped and any major breathing issues cleared up. It was a good session and started me off nicely for the week.

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Wednesday was bike day and with Liverpool playing Arsenal I felt it was a good opportunity to do the longer session tonight. I did 1 hour on the turbo and the match helped distract from the boredom of it. It was a good session and I was hoping to follow up with a run but the footpaths were covered in ice so no short run. But still in recovery mode it was probably for the best.

Got my new Garmin 920xt today as well. Delighted I have it. Wanted it since it came out, so finally spent the money. I think it will be on my hand for a long while to come. Also yesterday Liam brought me back the RedShift Dual-Position Seatpost. Looking forward to installing that and giving it a go.

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Thursday I went to the gym in work and fitted in 40 mins. I was hoping for 45 but just wasn’t feeling it and sometimes it is hard to keep going on the bike in the gym. If only I could transport my turbo around, it seems a lot easier on that. Again ice ruled out a short run after the bike but I wasn’t feeling it so the ice was a great excuse. I had physio afterwards and that was a good session to loosen out the legs. No doubt the pain is worth it. I got to test out the new watch in the pool tonight. A 2.5km straight swim and it was very similar to my previous time. Once I’m not getting too slow I’ll be happy.

Friday was a frustrating and best forgotten. All ready for my afternoon run because ice ruled out the morning, just about to put on my runners and realised I forgot my insoles. That ended that session before it started.

That missed session had me more motivated for the weekend. Woke up Saturday and saw the roads were good so I didn’t waste much time, I got my bike gear together and off I went. As I was leaving my house I was still deciding which way I’d go but I eventually decided to go to Youghal and back via Garyvoe. It was a really nice day for it. Not much wind and no rain. From the rain recently some of the roads were a bit sore to cycling on and avoiding potholes became a game but I managed to fit in 70km. That makes it my 7th longest cycle ever and only the 4th time I’ve reached that distance since 2012. And since Endomondo says I has done 256 cycles I am very happy with that. I averaged 26.6 with approx 440 elevation gain. After the cycle I got changed in my running gear and went for 5km job to make sure I got in one break session this week.

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Sunday was long run day and I parked the car in Garyvoe and headed towards Ballycotton. It was windy which made it feel a lot colder than I thought it would be. It was a steady run with some short climbs to keep the legs going. I finished with just over 16km. It was good to get in some of the roads around Ballycotton to remind of that challenge in March.

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So overall I was happy with the weeks work. A missed swim and run session was the negative point but a good long Bike and Run session over the weekend helped me finish on a high note. Now with 3 weeks to Surf City Half Marathon I have to make sure I’m training right for that but also not sacrificing training for Galway.

Breakdown
Mon – Off
Tues – 2m WU. 3 x 1.5m  10 mile pace. Jog the 400m recovery lap between each session. 1m WD
Wednesday – 60mins cycle (turbo)
Thursday – 40mins cycle(indoor), 2.5km swim
Friday – Off
Saturday – 2 hour 38 min cycle (road), 5km run
Sunday – 1 hour 24 min run

Week Eight looks like this

Mon – Off
Tuesday – 1 hour run
Wednesday – 45 min cycle (Indoor), 15 min run
Thursday – 1 hour cycle(turbo)
Friday – 1 hour  run
Saturday – 2 hour cycle (road)
Sunday – 1 hour run

Plus 2 x 2.5km swim session

 

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