Hey blog!
Spring is definitely here, a lovely spell of sunny but fresh weather- the nectarine and cherry blossom flowers starting to bloom on the balcony and all is rosy..
It has been a scintillating start to 2012, with a holiday to Gran Canarias Baobab resort early Jan, culminating in a wedding proposal from myself and an acceptance from Gillian. Back to a lot of excitement amongst family and friends on return home. Cue wedding planning for Gill and all that goes with it. The band has gone from strength to strength with close to 50 bookings already made for 2012 with not too much effort on our part, quite incredible, we have a good niche and a good vibe and its working!
We had a lot of gigs in Jan and Feb but a week freed itself up last week and I have just returned home from a weeks skiing in Kitzbuhel, expensive week but skiied my ass off.
The TSC training program was going great until mid Jan when I tried to quit smoking using Champix and it kinda brought me down and turned me of exercise totally! Back on the fags, and need to re start the gym and exercise- spring league upcoming in tag rugby so thats a good thing!
Sunday, March 4, 2012
Saturday, December 3, 2011
New TSC Training program 10 weeks.
Well Marathon long over now, and have to do something in these cold winter months.
Have a 10 week training program that develops Cardio 3 times per week, with the 300 challenge and 3 days of weights. Arms/Shoulders one day, Legs one day and Chest/Back the last.
The idea is to get lean and ripped and strong.
Nearly finished week 1 now and enjoyed it although legs were killing me with all squats and lunges!
Have a 10 week training program that develops Cardio 3 times per week, with the 300 challenge and 3 days of weights. Arms/Shoulders one day, Legs one day and Chest/Back the last.
The idea is to get lean and ripped and strong.
Nearly finished week 1 now and enjoyed it although legs were killing me with all squats and lunges!
Tuesday, November 1, 2011
PERSONAL BEST ALERT - Dublin marathon 2011!!
Thats 3 Dublin Marathons complete 2009, 2010, 2011. Never would have dreamed of doing it until a conversation with a team mate on my tag rugby team new years eve 2008. He mentioned he did it, but never again he said!
I thought, well why not try it (having never run further than 10k before) and now I have trudged through 3. Got my personal best this year by 2 mins! Hilarious, managed 3 marathons all over 4 and half hours within 2 mins of one another, consistently average that's me!
2009 - 4.36
2010- 4.38
2011 - 4. 34!!
So all that training, despite not doing any run further than 16 miles and a weekend full of gigs (4 on Sat) and a trip to gig in Cork on Sun, wasn't in bed til 3am Monday morn, up at 8.30 for breakfast uhhh)
This marathon was different than the last ones... I started in the second wave, and the weather was mild- I went at what i thought was 10.20 pace to keep me on track for a 4.30 finish, but looking at the splits, looks like i did 5 miles in 53 mins which is 2 mins slower than I should be- my satellite watch letting me down a bit here. Shouldn't trust the virtual partner pace.
Had a little shower but progressing nicely- Gill met me at mile 12 on the bike and I ran a bit faster and the lads with the pace-setting balloons for 4.30 came up to alongside me, so I knew I was in the right ball park so I kept near them for the remainder. Doing fine until Ballsbridge, mile 22 and my legs were in knots, and it started to lash, very cold, very wet, very sore... saw the guys with balloons go further and further away as I tried to soldier on with an ungainly hobble.
Mile 25 was awful until a really cool fella, African/American I think, stopped and looked at me and said COME ON- nearly there and we ran together for most of the last mile- if you are reading this.. THANK YOU!! I managed to find something extra thanks to his kindness and energy..
Overall, a good race with my second 13 miles faster on avg than the first 13 which is rare- so if I can speed up a small bit at the start I should be able to break 4.30- but I dont want to do Dublin again, if I put myself through this again its a) for a different city experience and b) for a good cause.
I thought, well why not try it (having never run further than 10k before) and now I have trudged through 3. Got my personal best this year by 2 mins! Hilarious, managed 3 marathons all over 4 and half hours within 2 mins of one another, consistently average that's me!
2009 - 4.36
2010- 4.38
2011 - 4. 34!!
So all that training, despite not doing any run further than 16 miles and a weekend full of gigs (4 on Sat) and a trip to gig in Cork on Sun, wasn't in bed til 3am Monday morn, up at 8.30 for breakfast uhhh)
This marathon was different than the last ones... I started in the second wave, and the weather was mild- I went at what i thought was 10.20 pace to keep me on track for a 4.30 finish, but looking at the splits, looks like i did 5 miles in 53 mins which is 2 mins slower than I should be- my satellite watch letting me down a bit here. Shouldn't trust the virtual partner pace.
Had a little shower but progressing nicely- Gill met me at mile 12 on the bike and I ran a bit faster and the lads with the pace-setting balloons for 4.30 came up to alongside me, so I knew I was in the right ball park so I kept near them for the remainder. Doing fine until Ballsbridge, mile 22 and my legs were in knots, and it started to lash, very cold, very wet, very sore... saw the guys with balloons go further and further away as I tried to soldier on with an ungainly hobble.
Mile 25 was awful until a really cool fella, African/American I think, stopped and looked at me and said COME ON- nearly there and we ran together for most of the last mile- if you are reading this.. THANK YOU!! I managed to find something extra thanks to his kindness and energy..
Overall, a good race with my second 13 miles faster on avg than the first 13 which is rare- so if I can speed up a small bit at the start I should be able to break 4.30- but I dont want to do Dublin again, if I put myself through this again its a) for a different city experience and b) for a good cause.
Tuesday, October 18, 2011
Worries about pace
Its the 18th Oct- Marathon in just under 2 weeks time. I ain't gonna get fitter.
Did an 11 mile run yesterday eve, at a comfortable 1.54. Sore today actually, but did football anyway. Played v well.
Problem is- that 11 mile run is prob my marathon pace too- and extrapolating from that - 22 miles is 3.50 - last 4 miles in 40 mins best case - brings me to 4.30!!
I just haven't managed to get any faster- despite not smoking for last month. How weird. But then again, although I have done most of my long runs and two tri's - I never reached my required weekly mileage, basically due to laziness although I was doing lots of activities every week.
My aim therefore is to get below 4.30 for the first time..... 4.29.58 will do it, and at least I have knocked something off my time. I thought I'd be way faster by now though!
10 minute miles all the way if I can and I'll go from there..
Did an 11 mile run yesterday eve, at a comfortable 1.54. Sore today actually, but did football anyway. Played v well.
Problem is- that 11 mile run is prob my marathon pace too- and extrapolating from that - 22 miles is 3.50 - last 4 miles in 40 mins best case - brings me to 4.30!!
I just haven't managed to get any faster- despite not smoking for last month. How weird. But then again, although I have done most of my long runs and two tri's - I never reached my required weekly mileage, basically due to laziness although I was doing lots of activities every week.
My aim therefore is to get below 4.30 for the first time..... 4.29.58 will do it, and at least I have knocked something off my time. I thought I'd be way faster by now though!
10 minute miles all the way if I can and I'll go from there..
Sunday, October 16, 2011
Taking the word 'Taper' to perverse extremes
Em, apart from the Triathlon on Monday and a pump and tone class on Weds, and my push ups app on my I phone, I have done no running this week. But I HAVE been drinking quite a lot of alcohol instead.
You are meant to ease off the training, but not quite like this. I hope I am not imploding. I had every intention of doing the 10k Hell and Back Challenge- but the Jagermeister churning in my stomach at 6am convinced me I should really lie in a little bit longer...and welcome to hangoversville.
Tomorrow. A new dawn, a new day. A Half Marathon methinks. Try and aim for 2 hours ish and that's it for long runs until the big race!
You are meant to ease off the training, but not quite like this. I hope I am not imploding. I had every intention of doing the 10k Hell and Back Challenge- but the Jagermeister churning in my stomach at 6am convinced me I should really lie in a little bit longer...and welcome to hangoversville.
Tomorrow. A new dawn, a new day. A Half Marathon methinks. Try and aim for 2 hours ish and that's it for long runs until the big race!
Monday, October 10, 2011
3 weeks to go- another Triathlon done in Prep!
Damn little toe still not quite healed from that soccer game 3 weeks ago, so running is difficult, but I think it will be ok in another week.
Did a 5 k run with Gill on Sunday in the Phoenix and then tested myself with another Olympic distance triathlon in the gym - from 4.45 to 8.45 - 4 hours for 70 lengths of pool, 40 k bike and 10k run.
Still not smoking but not a great deal I can say about how it is affecting my athletic abilities. Feel good now a couple of hours later so maybe recovery is easier.
So a strange prep for this years marathon, with a good base of medium/long runs early on in the training, 2 Olympic distance triathlons as substitute for LONG runs, (18 and 20 milers) and I'll be a non smoker doing it. This year I have kept very fit and strong with minimal injuries and am a self employed business man/musician/ teacher making a go of it.
Ireland crashed out of rugby world cup to Wales in QF. But have a chance in the footie to qualify for euros 2012. We need something to cheer on!
Did a 5 k run with Gill on Sunday in the Phoenix and then tested myself with another Olympic distance triathlon in the gym - from 4.45 to 8.45 - 4 hours for 70 lengths of pool, 40 k bike and 10k run.
Still not smoking but not a great deal I can say about how it is affecting my athletic abilities. Feel good now a couple of hours later so maybe recovery is easier.
So a strange prep for this years marathon, with a good base of medium/long runs early on in the training, 2 Olympic distance triathlons as substitute for LONG runs, (18 and 20 milers) and I'll be a non smoker doing it. This year I have kept very fit and strong with minimal injuries and am a self employed business man/musician/ teacher making a go of it.
Ireland crashed out of rugby world cup to Wales in QF. But have a chance in the footie to qualify for euros 2012. We need something to cheer on!
Sunday, October 9, 2011
Enforced Break
Been about two week since my last post but precious little to report apart from I AM STILL NON SMOKER!
Thats 3 weeks now- it must count for something.
My toe is still quite sore so running has been problematic and I am not really cross training like I should.
Gill brought me to Pump & Tone, which sounds like a homosexual gym class but it was a killer. Deadlifts, squats and benchpresses with ascending weights. Legs still sore 4 days later.
I have now 3 weeks to go until Marathon No.3 and may do another Olympic Tri tomorrow. Minimal running but still doing cardio for around 4 hours.
There is Hell and Back which is a 10k run with obstacles on the 16th Oct- I want to do that too!
Thats 3 weeks now- it must count for something.
My toe is still quite sore so running has been problematic and I am not really cross training like I should.
Gill brought me to Pump & Tone, which sounds like a homosexual gym class but it was a killer. Deadlifts, squats and benchpresses with ascending weights. Legs still sore 4 days later.
I have now 3 weeks to go until Marathon No.3 and may do another Olympic Tri tomorrow. Minimal running but still doing cardio for around 4 hours.
There is Hell and Back which is a 10k run with obstacles on the 16th Oct- I want to do that too!
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