Category: Robs Training Diary

Robs Blog: Ironman training: May 2017. Week 3

Ais and Grace are away so that means myself and Cillian are home alone. Well aside from the dogs that is. I’m also working a lot at the moment. I’ll be working 21 days straight through now after Lanza. So if I want to get any training done it will mean getting really disciplined and organised with general planning and food preparation.
Planning my own weeks training.

I’m not usually allowed do this but seeing as Ais is away I thought I’d take over my own training planning. I started to write out a plan on the flight back from Lanza after I planned out all of the logistics of the week. Work, commute, walking the dogs, shopping and food prep.

I’d just managed a 26 hour training week so figured that 15 hours would be an appropriate starting point. I wrote up all the sessions, read through it and happy that it would be a good weeks work I closed the computer.

As I sat there thinking about the plan I had the feeling that I’d better not tell Ais that I was planning a 15 hour week as my second week back training, especially as I’m working every day as well.

She’d start me back much more conservatively. I then asked myself what would I do if the plan I was writing was for someone else, would it have 15 hours and hard sessions?

The answer was no so I reluctantly opened the computer and deleted three sessions and shortened another two. I was down to 11 hours. That looks ok I thought. Click on through for the weeks update.. Read More

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Robs Blog: Ironman Training: Lanzarote Training camp

Two thoughts for the week while on training camp in Lanza with John Rogers.

  1. 1. Don’t waste belly space on less than excellent food while eating at a 4 star buffet.
  2. That and I think I know why they don’t have weighing scales in hotel rooms with as you can eat buffets.

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Robs Blog: Week 1: May ’17

I don’t think 3.5 hours can be called a training week. In fact I don’t really think it can be called training, but it is a start. I was going to skip over this week and start next week when I have some decent training numbers but that wouldn’t be honest.

I think we just have to start where we are, whether that’s at 3 hours a week or 13. From a motivation point of view I’ve found it quite difficult to get going after the Boston marathon. Another disappointing race after a pretty good build up seemed to just knock the stuffing out of me a bit.

Work has been really busy so the easy and I’ve been really tempted to use it as an excuse fir why I can’t train properly. But in reality all that would be is an excuse and looking for an easy way out just because things are difficult.

So I’ve decided that I’ll go back to basics and just aim to rebuild the training routine. I’m not putting pressure on myself to do anything other than get each session done.

So with that in mind the aim for May is to try to train regularly again, to make swim, bike and run a proper part of each week.and just enjoy the training.

There won’t be any big volume at this stage because…

  1. I’m not fit enough and
  2. Big volume won’t work and isn’t sustainable when paired with my current work hours.

This week I worked 6 days and 63 hours. I reckon that I might get the work hours down to between 55-60 hours a week for the rest of May.

If I can manage to fit in 10-12 hours of training on top of that and more importantly if the body can absorb that without falling apart then I’ll be satisfied.

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Ironman UK 2015 race report

I was just along for the ride in this Ironman. This was Aislings target race for the year and I had jumped in at the last minute via an entry with Nirvana so I had more invested in Ais’s performance than in my own but if I’m honest I secretly thought that with my swimming coming back to me much faster than I expected and my biking being strong, probably the strongest I’ve been after almost a year of just riding with no running or swimming. I would only have to run an ok marathon to scrape into a decent time and maybe, if there was a roll down, then there was the slim chance of a Kona qualifying slot.

I thought with about 8 weeks of running I could get in shape to run a decent 15k maybe 20 and surely history would get me through the last 20k…
Famous last words. Famous last stupid words…

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Robs Blog: The Boston marathon 2017

A race normally warrants a race report but in this instance it doesn’t. When we started training properly for the Boston Marathon I thought that a low 3 hour finish was possible. Especially after my half marathon on New Years eve where I was quite a bit fitter than expected at that stage. In fact Ais commented afterwards that she had no idea where I had pulled that run out of given our lack of training in the preceding month and if Ais was impressed then I was happy that I was starting out in reasonably good shape.

Anyway the training went well for the next couple of months and for the first time in a long time I felt like it was working well, the body was handling and absorbing the increasing load. I was seeing constant steady improvements as the year progressed. At some point along the journey my aim became to go sub 3 which I haven’t done in a number of years. The numbers I was seeing in training indicated that I was close and we reckoned that with a good day I had a really good chance of a finish time starting with a 2.  Read More

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Robs Blog: Week 13 2017

This week is the last weeks training before starting a two week taper for the Boston marathon. The training load is light as work is getting increasingly busy but the sessions I get done go really well. I think this is our fourth week back doing a weekly strength and conditioning session with John Belton and I’m really feeling the benefits of them. I think it’s increasingly important to incorporate S&C work almost all year round. I went and got a very specific S&C plan prescribed by a specialist physio in the Santry sports clinic last year and then worked on that and nothing else with John for half a year. Eamonn in the Sports Clinic identified what had caused my back problems and instead of working on the symptoms he gave me a program of really specific work to fix the cause.
John took the plan and we worked on it gradually increasing the difficulty as I adapted to the load and as a result my back is in the best condition it’s been in in ten years or more. I think this is the best way to incorporate S&C work into a plan. Identify the weak areas that are likely to break down or cause an imbalance or injury and fix them, not just treating the symptoms. This requires working with a really specialist sports specific physio like Cillian Moffat who you can find here as opposed to just going into the gym and lifting weights or doing basic core work. When I went in for back surgery in 2014 I had, for the first time in my life, a somewhat proper six pack and my core was in the best shape of my life. Despite this my back failed and I ended up having surgery and spent two months in bed recovering. If I had identified why my back was going instead of assuming that a strong core would protect it I would probably never have needed surgery.

Anyway lets get on with the weeks training which actually includes TWO swims if you can believe it. I almost feel like a triathlete again… Read More

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Ironman training: Robs Blog: Week 12 2017

We are only three weeks out from Boston marathon at this stage and I’m looking forward to my first attempt to run a quick time in a marathon in probably four or five years. In fact I can’t remember the last time I trained for and ran a hard, stand alone marathon. All of the ones I’ve done in recent years have been run easy as long training days or have come at the back end on an Ironman. Physically I’m feeling good and am confident that I’m in reasonably decent shape but I’m aiming for a time that’s going to be right at the edge of my current fitness.

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Ironman training: Robs Blog: Week 9 2017

It was like someone pulled the plug out of me this week. All motivation and energy were gone and I ended up in a sort of holding pattern. I only managed a couple of short runs during the week and one decent one on Sunday but otherwise the week was a bit of a non event.

Luckily enough it doesn’t happen to me too often but occasionally I just completely lose the desire to train. I used to just stop completely when this happened, sometimes for as much as a couple of weeks, and of course I would end up losing a lot of the progress I’d made. Now though I try to just tick over with very easy, short runs or bikes so that at the very least I hang onto whatever fitness I’ve gained and it also serves as an easy recovery week.

That’s what this week became. Hopefully things will be back to normal next week. Click on through for this weeks fairly short update… Read More

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