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Longest Day (Ironman) 2004 - Carl's thread
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I take your point on the non-essential nature of speed in completing an ironman. In January all I wanted to do was to be able to finish, then as the training has been creeping up you start thinking, sub-14, sub-13, whatever, is not out of the question. I think I need to remember my initial goal which was just to finish, will leave time targets for the next one. I may do a couple of quicker short sessions, intervals or something, as I feel up to it - but don't want to risk burning out.
Carl - related to the above I'll be interested to know how your TT (which btw you must be pleased with - congratulations) affects your training for next week. Sounds like you've had a big week this week, are you cuttting the hours next week?
As for the general nature of the endurance work I don't think I'd get hung up on haivng breaks in there. For the run I'm planning on walking the aid stations which, as I understand, are approximately every 2 miles, so that is how I'm training now in my long runs - walking 1 minute every 2 miles. And after yesterday's ride I think it would be pretty hard to do 180km non-stop in the saddle. I must've had about 7 pee breaks (can't bring myself to pee down my legs) and a couple of stops to replenish supplies. Only ever a minute at a time, but good to get out of the aero position and stand for 60 seconds...
My plan for Longest Day will be to alternate front crawl and breast stoke every 5 minutes or so. For the biek im just going to aim to set out about 14mph and build up gradually to 16 in the middle and slow back down to 14 towards the end. For the run ill probably run 9 mins walk 1 or just see how I go but im darn sure trying to run it will be a bad idea and ill blow up after 10 miles or so.
The speed work is tempting but im being very careful with it. Just using it to make my training a little different but will be very careful and ensure I don’t overdo it or that it affect my key long sessions.
I'm not a strong swimmer by any stretch of the imagination, but I always find breast stroke so tiring (probably due to my technique). I'm pretty lazy when it comes to swim training, in fact this is the first week that I've actually made it to the pool 3 times instead of 1. Had a good endurance session this week, got up to 2 miles and then the attendants closed half the pool (width-wise) so that some school kids could use it!
the only trouble is that melikitis is more severe... i fear i might get whupped at florida
You still ok for next Sunday (I am) can you email me your address and a contact number. Use my work email as my home one is still playing up - work addy = Carl.Barthorpe@Abbey.Com My mobile no is 07762 257710.
Andrew - I'll try what you said about swimming after the bars, trouble is im still struggling with the swimming as I get bad aches in my forearms and cant put enough swim time to build up my crawl stamina, still working at it though.
Mon – 50 mile bike (3 hrs – ave 15 mph)
Tue – 4 mile run (tempo) & 40 minute swim
Wed – 40 mins Gym & 8 mile run (tempo)
Thur – 30 mins Gym & 1 hr bike time trial (19.5 miles)
Fri – 30 minute swim (Lesson) & 16+ mile run (2hr 45mins)
Sat – Rest
Sunday – 85 mile bike (5.5hrs approx) – two long stops as was out with group.
Total training time – 15.5 hours approx
Another good week, still building endurance but put in a little tempo/speed work. Will be very careful with this.
This coming week should be my longest yet with 16hrs+ not to mention a brick session from hell on Sunday (cheers Andy). The week after will be a well earned rest week.
The truth is out!
Andrew's a girl!!
lol
;o)
If you haven't done long races before you might not have had practice in taking water bottles off volunteers at aid stations, (and chucking away empty ones without hitting other cyclists in the designated zones/topping up open-topped water bottles mounted on aero bars, etc.)
I shouldn't admit it, but I was quite wobbly when I first practised it, but it was worth it.
sunday sounds good - what time?
B@stid hills AND Beechdean ice cream. Locally made (I run through the cows regularly) and on a par with Haagen Daz.
Though Andy is more than welcome too...
(but I doubt if you'd cope with the hills)
I wouldnt cope with the hills, last Sundays ride went up Burton Dasset, we hit a 1 in 10 and that ripped me to pieces, ran out of gears and was $shiting myslef id run out of steam and just topple over - legs were buring like crazy.
Looking forward to seeing Jj cheering us on and passing drinks out at the feed station.
I suppose I am officially in training now, seeing as I have been on a bike and been for a run. I will aim to get one long run and ride in a week for the next seven weeks till I go on holiday then its just a four week taper(do nothing but eat) till LD.That should get me round.
Carl if I get a chance to ride the course It will be the saturday before I go away (19th June) so if you want to do it, let me know. This of course hinges on my ability to train between now and then or I will be just holding you up!(thats not a joke).
Had a tub of sainsbury's 'chocolate, cookies and cream' last night, very nice. Does anyone remember safeway's 'Motor city cookie' from about 4 years ago. Excellent and really cheap, but not around any more. Shame.
Is that o.k. with the paragraphs?
Andrew I was just about to praise your paragraphs, and you mentioned them yourself.
Much better.
Have some ice cream.
(And the hills comment was for Andy/candy. He lives in a very flat place)
Look at those pretty pictures of the countryside and imagine me bounding effortlessly through the fields...
Is there any way you can do the week before?
If not ill have a think and see if I can pluck up the nerve to fight the boredom of running for 4hrs on my own.
Andrew - you poodled home ?
Kinky.
Anyone else fancy joining me/us for the swim Friday, Bike Course on Saturday (with a lap of the run to make it a brick) and then Stoke On Trent Marathon on Sunday?