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!
Saturday, December 3, 2011
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!
Wednesday, September 28, 2011
10 days no smokes! Olympic Distance Triathlon Completed!
Feeling good and smoke free- instead of long run went to gym and did 70 lengths, 30km bike ride and 15 k run- basically equivilant to Triathlon. Gill joined me for half of it- took me from 5.10 to 9pm, and was ravenous.
Want to do the Hell and Back Challenge Oct 16th- a 10k assault course on a mountain!
In good shape I think so really have to get a PB this marathon!
Want to do the Hell and Back Challenge Oct 16th- a 10k assault course on a mountain!
In good shape I think so really have to get a PB this marathon!
Tuesday, September 20, 2011
Monday, September 19, 2011
2 long runs over and in good shape..
End of last weeks training culminated in what should have been 16 miles but was 14.. it felt tough.
Smoking hasnt helped this clod clear- very congested and gigging a lot.
That run was to Chapelizod- Palmerstown - Liffey Valley and return
Went with Gill to the gym to see how fast we could run 3 miles - we both got under 25 mins - and I did it in 23 mins which I thought was decent..incline on .5 all the way. Good strides and sprint for the last km. Could prob go a bit faster at the start, didn't warm up..
Today I did 16 in 3 hours, but had my IPOD which was really great as I had it on shuffle and got everything from Daftpunk to Leonard Cohen and an audio seminar on the topic of 'acquring perfect pitch'. Thats entertainment!
Nice run going to Crumlin- Kimmage- Templeogue- Ballyroan - Dodder Park - Bushy park and return
Missed the bloody half marathon- it was on 17 sept, I thought it was 31st, oh well.. I might do the loop by myself and time it toward the end of my training to see how I am going
Smoking hasnt helped this clod clear- very congested and gigging a lot.
That run was to Chapelizod- Palmerstown - Liffey Valley and return
Went with Gill to the gym to see how fast we could run 3 miles - we both got under 25 mins - and I did it in 23 mins which I thought was decent..incline on .5 all the way. Good strides and sprint for the last km. Could prob go a bit faster at the start, didn't warm up..
Today I did 16 in 3 hours, but had my IPOD which was really great as I had it on shuffle and got everything from Daftpunk to Leonard Cohen and an audio seminar on the topic of 'acquring perfect pitch'. Thats entertainment!
Nice run going to Crumlin- Kimmage- Templeogue- Ballyroan - Dodder Park - Bushy park and return
Missed the bloody half marathon- it was on 17 sept, I thought it was 31st, oh well.. I might do the loop by myself and time it toward the end of my training to see how I am going
Thursday, September 8, 2011
Electric Picnic week- training slightly modified! No more fags!?
Definately felt then effects of the 14 miles- and the weather has turned much more autumnal (was it ever summery) And got a cold, a sniffle and a cough etc. Then Gill was excited about EP, I got excited about it Thurs night, got a ticket and shtuff and headed for that field- and commuted up to all my weekend gigs! Because the music goes on til around 5am it was worth it, but it was a marathon in its own right- but I got some sneaky massages on Sun and felt great.
Smoked myself sooty so just quit on Tues, just like that. Played footie Weds- 4 miles and then today 10k in 48.42! Thats my fastest ever I think- shaved about 1 min per km NOT smoking- incredible, and thats with a cold/ EP hangover and just off em over 2 days.
I'll do the marathon off the smokes definately now.
Bought a lovely new 2006 van so bye bye Renault 'dented servant' Kangoo and hello Peugeot Expert pristine!
Later this week 16 miler to come. 18 miler week after that and then a 20 miler before the half marathon. Lovely.
Smoked myself sooty so just quit on Tues, just like that. Played footie Weds- 4 miles and then today 10k in 48.42! Thats my fastest ever I think- shaved about 1 min per km NOT smoking- incredible, and thats with a cold/ EP hangover and just off em over 2 days.
I'll do the marathon off the smokes definately now.
Bought a lovely new 2006 van so bye bye Renault 'dented servant' Kangoo and hello Peugeot Expert pristine!
Later this week 16 miler to come. 18 miler week after that and then a 20 miler before the half marathon. Lovely.
Monday, August 29, 2011
14 miler Clontarf- St Annes by rolysmithers at Garmin Connect - Details
14 miler Clontarf- St Annes by rolysmithers at Garmin Connect - Details
Week 4 over - a gruelling 14 mile run (above) and weekly total of 33 miles plus 8x 1 min hill runs so prob around 35 miles this week complete. Pace is still quite slow- avg of 10 min per mile/
No long run next week but a timed 10k.. I want to see if I have improved my pace now.
Am going well, no injuries just a slightly sore right foot. Thats up from 30 miles last week.
Can push it by roughly 10% each week without fear of injury/illness..apparently
I never run with an IPOD but I will try it on the next long run cos I was a bit bored today!
Week 4 over - a gruelling 14 mile run (above) and weekly total of 33 miles plus 8x 1 min hill runs so prob around 35 miles this week complete. Pace is still quite slow- avg of 10 min per mile/
No long run next week but a timed 10k.. I want to see if I have improved my pace now.
Am going well, no injuries just a slightly sore right foot. Thats up from 30 miles last week.
Can push it by roughly 10% each week without fear of injury/illness..apparently
I never run with an IPOD but I will try it on the next long run cos I was a bit bored today!
Monday, August 22, 2011
long run - week 3
Due to a hectic schedule of gigs this week - 4 on Saturday alone! I was wrecked on Sunday but did a great gig with Cian and Roman- and took a rest day due to a hangover, but my body was tired- the six miles on the Sat were painstaking and I had to walk a good bit.
So today, Monday, went for the long run- lovely sunny eve from 6.00 to 8.00 all down the docklands and into poolbeg and sandymount beach and back. Just shy of 12 miles and feeling really good from mile 9 onward funnily enough! New asics Kayuno and now broken in and its been pretty much an injury free year so far, am so grateful for that as this time last year, tripped over a kerb and did my ankle in and was out for a month so I know there is a lot more I can do for Marathon 2011.
So really on track this year, nearly up to half marathon standard, and prob could have kept going another few miles if I had to- can concentrate on speed work a bit more and try and get my time down.
So today, Monday, went for the long run- lovely sunny eve from 6.00 to 8.00 all down the docklands and into poolbeg and sandymount beach and back. Just shy of 12 miles and feeling really good from mile 9 onward funnily enough! New asics Kayuno and now broken in and its been pretty much an injury free year so far, am so grateful for that as this time last year, tripped over a kerb and did my ankle in and was out for a month so I know there is a lot more I can do for Marathon 2011.
So really on track this year, nearly up to half marathon standard, and prob could have kept going another few miles if I had to- can concentrate on speed work a bit more and try and get my time down.
Thursday, August 18, 2011
Adapting the training programme
Ok- instead of plodding along I have ramped up the training to a sub 3.30 program which is a full hour faster than I have done it previously! The idea is to maybe fall between the two stools and do close to 4 hours.
Mon - 5 miles (3 miles in 24.44 mins) Tues Hill sprints and footbal Weds 5 miles (11 a side footie)
Thurs 4 miles, easy.
Friday Rest- and I need it.
Sat- 6 miles
Sun 10 miles..hmmm..
Mon - 5 miles (3 miles in 24.44 mins) Tues Hill sprints and footbal Weds 5 miles (11 a side footie)
Thurs 4 miles, easy.
Friday Rest- and I need it.
Sat- 6 miles
Sun 10 miles..hmmm..
Tuesday, August 16, 2011
Sunday, August 14, 2011
2nd week of training Long Run 8 miles
Untitled by rolysmithers at Garmin Connect - Details
As you can see from the link above- I can now track my distance and see exactly where I went due to the GPS watch- pretty cool! Shows pace, elevation and splits, so very useful.
This week I did a good amount of training with only 2 rest days, Tues and Fri.
I did 5 miles mon, wed, 5 miles, thurs 6 miles, Sat, 4 miles and long run today was 8 miles. Very pleasing in that I was getting faster during the long run and could have easily done a few more.
This next week is just about consolidation - the distances are the same, I'll just aim for one rest day.
As you can see from the link above- I can now track my distance and see exactly where I went due to the GPS watch- pretty cool! Shows pace, elevation and splits, so very useful.
This week I did a good amount of training with only 2 rest days, Tues and Fri.
I did 5 miles mon, wed, 5 miles, thurs 6 miles, Sat, 4 miles and long run today was 8 miles. Very pleasing in that I was getting faster during the long run and could have easily done a few more.
This next week is just about consolidation - the distances are the same, I'll just aim for one rest day.
Monday, August 8, 2011
1st week complete
Aching muscles - check, but straight into it.
Tues- 5 miles
Weds - Football, 11 a side
Thurs- 6 miles
Fri - Rest
Sat - 5 miles
Sun - 4 miles in the mountains (ticknock w/Gill)
Mon -
3 sets of tennis with Roman
400 challenge. pressups-33, (66 points) Pull ups - 14 (70)and sit ups 50 (100). Run - 3 miles in 28.34 (-63 points, so 37 points)
273 points!
Tues- 5 miles
Weds - Football, 11 a side
Thurs- 6 miles
Fri - Rest
Sat - 5 miles
Sun - 4 miles in the mountains (ticknock w/Gill)
Mon -
3 sets of tennis with Roman
400 challenge. pressups-33, (66 points) Pull ups - 14 (70)and sit ups 50 (100). Run - 3 miles in 28.34 (-63 points, so 37 points)
273 points!
Wednesday, August 3, 2011
Feck it. I'll go for 3 in a row
Right so. It's on.
Garmin GPS Forerunner watch procured online. Nice watch that tracks distance and route etc...
13 weeks until Dublin Marathon 2011.
Just enough time to get me on board. (well, not really according to the experts 18 weeks is the plan)
I have done some short runs this week - 3 and 4 miles.
This week 2 long runs at 6 and 9 miles so if I can do them and not be too wrecked its game on. Going to try to beat my 4.30 time too..
Hope to be NOT smoking by the time it comes round, but I have some duty free to get through!
Garmin GPS Forerunner watch procured online. Nice watch that tracks distance and route etc...
13 weeks until Dublin Marathon 2011.
Just enough time to get me on board. (well, not really according to the experts 18 weeks is the plan)
I have done some short runs this week - 3 and 4 miles.
This week 2 long runs at 6 and 9 miles so if I can do them and not be too wrecked its game on. Going to try to beat my 4.30 time too..
Hope to be NOT smoking by the time it comes round, but I have some duty free to get through!
Sunday, July 31, 2011
Back to zero?
This hero is not quite back to zero. Although marathon training is on the back burner, I have been keeping strong and fit. Just thinking back to the last marathon, I have managed to keep up regular workouts in the gym at One Escape in Smithfield, its a great gym. I do a lot of free weights and it has a pool and steam room etc too for those lazy days or to re-couperate after a stream of gigs.
After snowboarding in March in France and gigging with Roman, we have kept it up and are getting very busy now with most venues happy to book us for more dates on the spot. Playing the Shelbourne 5 times so far was a nice confidence booster too.
I have set up a registered business now for my teaching and gigging and looking forward to seeing that grow.
Back to training- I have played both spring and summer league Tag with the Taguars, and we won the Div 2 cup in the summer. Playing regular Tues night 5 a side and played 5 11 a side matches on the Weds, social league. Dad also ensures we play regular tennis grudge matches and although he is 55, the matches are always very close- we usually get time for just 2 sets. I did win the first set last week 6-0 but thats the first time that has ever happened- he was just back from a cruise holiday!
With the free weights I am trying to constantly change my circuit and do regular chest and legs days with mixed circuits thrown in. The variation is great for the mind and I don't just focus on lifting really heavy weights, but make sure I go from one set to the next very quickly.
Just did the 400 challenge: Press ups = 30 Pull Ups = 12 Sit ups = 50 Run half way into Phoenix park and back -36.45 - Points 250 out of 400.
I will try to improve each week by 5-10% and that's a great benchmark for your fitness. I still have aims to try a triathlon but not ruling another marathon out just yet!
After snowboarding in March in France and gigging with Roman, we have kept it up and are getting very busy now with most venues happy to book us for more dates on the spot. Playing the Shelbourne 5 times so far was a nice confidence booster too.
I have set up a registered business now for my teaching and gigging and looking forward to seeing that grow.
Back to training- I have played both spring and summer league Tag with the Taguars, and we won the Div 2 cup in the summer. Playing regular Tues night 5 a side and played 5 11 a side matches on the Weds, social league. Dad also ensures we play regular tennis grudge matches and although he is 55, the matches are always very close- we usually get time for just 2 sets. I did win the first set last week 6-0 but thats the first time that has ever happened- he was just back from a cruise holiday!
With the free weights I am trying to constantly change my circuit and do regular chest and legs days with mixed circuits thrown in. The variation is great for the mind and I don't just focus on lifting really heavy weights, but make sure I go from one set to the next very quickly.
Just did the 400 challenge: Press ups = 30 Pull Ups = 12 Sit ups = 50 Run half way into Phoenix park and back -36.45 - Points 250 out of 400.
I will try to improve each week by 5-10% and that's a great benchmark for your fitness. I still have aims to try a triathlon but not ruling another marathon out just yet!
Tuesday, May 3, 2011
Hello 2011!
Ok ok ok- it's not exactly a newsflash, but in terms of this blog, it is the virgin post of the year.
Haven't been doing a lot of running, truth be told. But I am fit. And I still like to smoke and drink.
Training wise, been playing football, doing circuits, tennis, finishing off the tag rugby spring season and doing weights in the gym. Actually, in the 6 months since Dublin marathon 2010 I haven't really let myself go- Gill wanted a six pack on me for Xmas/ her birthday, and I probably managed a gift of a 4 pack with some sustained circuits in the gym over the winter.
The college course is nearly finished now, just some exams to get through and I'll be a fully qualified music teacher.
Playing lots of gigs, already am busier than last year with the bookings.
Want to get back running but am concentrating on shorter distances- sprints and the like and packing on some muscle- I may aim to do a long run once a week.
Started a training programme allowing me to train different body parts on alternate days so I'll keep ya posted...
Haven't been doing a lot of running, truth be told. But I am fit. And I still like to smoke and drink.
Training wise, been playing football, doing circuits, tennis, finishing off the tag rugby spring season and doing weights in the gym. Actually, in the 6 months since Dublin marathon 2010 I haven't really let myself go- Gill wanted a six pack on me for Xmas/ her birthday, and I probably managed a gift of a 4 pack with some sustained circuits in the gym over the winter.
The college course is nearly finished now, just some exams to get through and I'll be a fully qualified music teacher.
Playing lots of gigs, already am busier than last year with the bookings.
Want to get back running but am concentrating on shorter distances- sprints and the like and packing on some muscle- I may aim to do a long run once a week.
Started a training programme allowing me to train different body parts on alternate days so I'll keep ya posted...
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