heaviest snowfall in 50 yrs, long runs & bike rides and new injury b4 marathon...again!

We got hit quite badly recently with heavy dose of snow, a lot worse than January. worst in 50 yrs in northern ireland http://www.newsletter.co.uk/news/headlines/small-risk-of-snow-flurries-as-freeze-goes-on-1-4955095

The morning after the Friday heavy snow I only got about 3.5 miles done and really struggled with my heart rate racing throughout occasionally having to stop as th snow was up to my knees despite running on the roads minus any cars which was a bit strange. The weather was so bad most roads were impassible with cars abandoned and virtually no one on the streets. The next day was a little better but still pretty bad and I managed a bit more with a 4 miler this time with mcgregor , my training partner.

 

 

Since the thawing out of some of the snow, iv been clocking up more milage with both long runs and long cycles. Tried to follow the plan whereby I do a long cycle say 60 miler, then next day do a long run of 15 miles. Done a couple of these but because of recent crazy snow we have had and family commitments I ended up doing all four long workouts in the space of 6 days!

27^th March – 60 mile bike,

28^th March  - 15 mile run

31 March – 65 mile bike

1^st April – 13 mile run

My run pace average is 9.15 my bike pace average is about 12.5 mph. I have been mapping out new routes along the ards peninsula area.this is an example of one which I have done in the past

Today I tried to go running today for about a 4 miler but didn’t make it out of my parents cul de sac. Since last long run I picked up an ankle strain which I think is due to overuse so I have strapped up and hopefully will be ok in week or so. Come to think of it I think I end up getting some kind of foot injury every year just before the marathon and they all seem to heal up ok, som im not so worried about it this time, especially bearing in mind it was only just over two weeks ago I did a 20 miler so I know I can do the distance.

Suppose the injury will force me to ease off the running and cycling and focus on the swimming as the swimathon due end this month and so far I have done didly squat training as Im not so keen on the swimming anymore. Anyhows I must get back into it if I am to complete the 200 lengths.

 

 

Still loving the long bike rides. last week i got anti puncture tyres fitted to my training bike. Iv had them fitted to my commute bike for some time, but about a week ago I discovered a slow puncture on the madone after the long training ride so I took it to my cycle shop and asked them to fit both tyres with the anti punctures. I decided this because I didn’t fancy being stuck about 30 mile away somewhere around the ards peninsula trying to fix a puncture! Call me lazy but im willing to pay for the expensive tyres if it saves me the bother of being stuck somewhere, iv had a couple of hairy momements with punctures before stranded and it definitely isn’t fun, especially in colder whether.

The other thing I did recenlt is register my trek bike with bikeregister.com. hopefully if it is stolen then if found r attempsted to re-sell then I might be able to reclaim it.

 

Iv also been tring to retune my hydration and nutrition for the longer work outs. The camelbak bottle I discussed in previous blog entry is really working out well for long runs and initially I was just buying protein bars or flapjacks for long rides but I have now been able to make my own flapjack / protein bars

 

Ingredients include – oatmeal mix, peanut butter, honey, raisins, crushed nuts, cherrys, crushed gingernuts, choc chips, vanilla essense, water. The bars are cooled overnight and cut into small bitesize pieces and put into small sandwich bags. This enables me to eat them from my bike jacket pocket/powerbar bike energy bag without having to stop; I can eat and ride at same time, normally eating every half hour. I have also ordered up some hammer nutrition perpetuem capsules.

These chalky tablets (described by one reviewer as mini ice hockey pucks) are very hard and difficult to chew and digest when used on a long workout (eg over 2.5hrs) but they work well releasing slow energy for your body, although they leave a residue on your teeth. Doest sound too user friendly but I will give them a go.

You will never guess what I saw the other day coming through dundrum – a stag having a swim in the bay.

 

Until next time......

Loving the long cycle rides

At the start of march I was away on a surf holiday for a few days. Whilst I did 4 mile runs each moring unfortunately I smoked each day which wasn’t too good. It was quite funny as some of the guys were calling me ‘smoking joe’ or ‘iron phil’. There was a small pool beside our apartments but it was so cold I didn’t do any swimming, just quick dips to cool off after my runs.



The weather is showing signs of improving as it rarely goes to zero now and there is daylight early morn until after 6 pm which helps for bike commutes or evening runs after work.

Although I was away from football on Fridays for a while I have been going the odd night back again but things like folks accidently stumping my feet or too many players can do my head in so im not as fussed to give it a miss from time to time. 





Since last entry I have been developed a more formal training plan as hoped. It is basically a mixture of a ironman training plan developed from Mat Fitzgerald which I got online and a normal marathon training plan which I use each year. Ideally I am using the 20 week plan for to see if I can be ready to do tri limits iron distance in June and the Belfast marathon in April. Ideally doing these events and maybe a couple of other events throughout the year on top of Bolton in august I would be very happy.

Not sure if it is because for the first time I have a plan to follow or sheer luck but although Im not following it strictly I do seem to be doing more cycling which is good.





 On the running side I have been running reasonably well, I have missed a few according to my plan but the weekend runs I seem to follow ok and I am not finding them as tough considering that my legs are having to cope with more frequent weekday commutes to work sometimes the day before. I still run with my neighbour for the odd run which is almost 4 miles and hopefully we will build this up to a higher distance sometime soon.

The plan I have shows that I should be doing regular large volume swims such as 80 laps or more on average but I’m lucky if I do 20 laps when I go. Over the last month I have only did one longer volume swim of 72 laps so I really need to increase this.

The cycling is really enjoyable. Over the last two weekends especially I have mapped out two longer rides one of 45 miles and this weekend of 55 miles. 

 

 

 

Sometimes you never know what you might come across :-)

 - well done Bethany Firth !



I also purchased a map book which I will take with me on the cycle rides to assist me if I think I am getting lost. i used it a couple of times when on my last weekend long ride. the map book is not too big and fits nicely into rear bike jacket pocket.

 

 I have to say that the last cycle ride around the ards peninsula was great. So peaceful and a real joy to ride.

                             

 

 

All in all I think things are improving on the fitness front. My feet are showing slight signs of wear and tear with blisters etc and minor aches which sometimes when i run i fear might turn into another long term injury, but so far I have been ok. My bigest achievement since last blog is last weekend training with a long run Saturday and long cycle Sunday.

2013 - Jan Feb update

January / February 2013

Following last blog I haven’t done any of the iphone app core body exercise routines but I have seemed to have stopped the ciggies so that much is good. The indoor trainer I didn’t really enjoy so I have done a couple more commutes to work and I’m enjoying them so hopefully that continues.

Over the weekend I was away on a hotel break so that gave me a chance to properly look at looking at a plan for Bolton in august. I know its several months away, but I think its important to start the base training under my belt over the next few months.

Since last blog its been pretty dark both mornings and evenings, with only now in February showing signs of more daylight hours to train in safety. Also I had a minor hand operation which meant that I couldn’t swim for two weeks due to bandaging. Because I was a bit annoyed at this hindrance I ended up during these two weeks running almost every morning for 4 miles. It was kind of funny at times as the weather was pretty snowy. 

The recent bad weather was so bad I was delayed after the operation in Manchester due to flight cancellation then a couple of days after coming home I couldn’t get to work as snow so deep I couldn’t get car out of our cul de sac.

The trail runners I used in snow which proved very handy in snow and ice

 

Have to admit I loved running in the snow, so refreshing

 

On the swimming side I’ve done very little with only one proper longer swim doing a 1 miler. Based on looking at my training plan for coming months I need to clock up a lot of of time in the pool and do regular bike rides with weekend bricks. I don’t mind too much the running side but running off a long ride might prove difficult for me.

Over the last few weeks me and my wife have started taking my daughter to waterbabies. Aimee seems to love it despite her daddy ducking her wee head under the water and leaning her forward encouraging her to swim freestyle J

During the weekend away in Co Cavan, Slieve Russell hotel I managed to get a 11 miler in before a tasty fry up.

 

Made a few purchases recently. Following the recent bad spate of weather got a nice Aultura rain jacket which is reflective and rainproof. Bit on the dearer side but I got 20% off in my local bike shop just by getting them to match the Amazon website price. Also got replacement cycle overshoes as my existing ones starting to tear. Invested also in another long sleeve t shirt as these are handy.  I also got a cateye flashing front light as my main front light is a constant which isn’t really noticeable on the commutes to work as a flasher would be. With both running this should prove a lot safer for me. Finally I got a cateye strada wireless bike computer as my more basic bike computer which I had the last couple of years has stopped working. I know I have bought quite a few items however I had two Christmas vouchers which came in very handy.

Hopefully my next blog I hope to report on how I get on with my training plan.

Until next time....

 

November December 2012 Update

Sorry for lack of blogging but to be honest since last posting there has been not much positive to write about. Anyhows I thought I would put a few comments on last two months before the year ends.

I have done a few more commutes to work on bike in early November. Now that its more dark and hazardous with colder wetter conditions I’m not so keen and have not done any more. I did get great waterproof trousers from my wife as a Christmas pressie, so who knows I might get out again before next spring. Heres hoping.

I have continued to do short runs a at least once a week with neighbour, but apart from that no more long runs. About 5 weeks ago to I got a foot injury on my right foot – 2^nd metatarsal strain which plagued me for a couple of months last year. I was only doing a 4 mile easy run when it played up, but the pain stayed with me for a good 4 weeks easy. It was not major sore, just annoying more than anything. After long rest period I went and ran again and on my 2^nd run back after resting I got injury on left foot toe area. Not sure exactly what it is called but it just felt as if I bent the set of toes inward quite severely and strained these also. That injury lasted about 2 weeks, but these last few days I feel better, thank god. I even went for a 7 mile run a couple of days ago with McGregor which I am really pleased with.

On the health side sadly I have been back on the smokes quite a bit but as I write this I have stopped yet again these last 4 days or so. Let’s hope it stays that way.

Tonight I did my first ever session on the indoor trainer forty minutes whilst watching X Men first class on the TV in the spare room. It was really good and something that I definitely should do more often as you can really work up a sweat. I was barely doing 12 mph and AHR of 110 so it wasn’t a hard effort workout, more a moderate level. The wife mind you had a few choice words to say when she heard the noisy racket I was making from the room.

 
I also tried out my iPhone app ‘daily workouts’ fitness workout for 10 minutes. These apps on smartphones are pretty cool and if prepared to use them you can program in them a set of exercises to do. They even time each set and you can listen to music and watch instructional videos whilst working out.

Hopefully I will do these again and have wanted to do some type of exercise routine for many years. Unfortunately I still find them pretty boring so I don’t hold much hope but I would like to include them into a weekly routine to help with core strength when preparing for next August.

Until next time…….

PS – Happy New Year!

October 2012 - Bits and pieces

Since last blog I haven’t done anything special to write about but I have just tried to be a bit of a mixture of low mileage runs and trying the odd commute to work. 

I recently subscribed to a couple of magazines – outdoor fitness and one of the triathlon magazines. With both magazines I got freebies with them

Huub transition bag -

This bag has some good reviews if you do a google search on it. I haven’t tested it out in an event but I did see if it fitted all my standard gear in it and it does do ok. It has plenty of sturdy pockets which should be good and a wet bag for your suit. The only negative I would say is that it’s a bit tight. I normally use an basic oversized sports bag with a wide open top to it as I like to rummage around sorting and checking things on an event day and I think this type of bag whilst it carries everything you need and is quality made isn’t as user friendly to those that panic like me who want to check is they have packed their extra swim goggles and they are at bottom of your bag under everything. With this bag I would have to empty a lot before I can access what I need to get.

Trial runners i got as a freebie also -

These trail runners have the thickest tread on runners I have ever seen. Just because runners and thick tread don’t be fooled into thinking that makes them better. Sometimes too much tread can trap excess mud and stones causing you to carry this extra weight. They are basic low branded type. I have only used them a couple of times but hopefully I will do more trail running in the likes of cavehill in the New Year and get some use out of them

During this month me and Caroline went over to see good friends Agnes and Colin in Edinburgh for the weekend. Last yr I went over and during this I had gone to their gym which had a treadmill. I hate treadmills and they should be called ‘dreadmills’, so boring and so warm in those mini gyms that hotels and apartments have. I love running outside and this time when I went to see our friends I decided to get myself lost for about an hour each time and run around the town. Here are some pics –

 

 

 

 

 

 

 

 

 

 

 

 

 

Finally, this last couple of weeks I have managed twice a week to commute to work. Loving this but realising now that it starting to get darker, wetter and colder out there so I don’t know how lond this will last.

 

 

 

 

Over the last weekend did my first proper hill run training session. 3 by 1 mile repeats (total of 6 miles)

 

I have always wanted to try this as I hear hill running strengthens your legs. I have to admit a loved it, although tough very enjoyable, especially as I really felt my upper leg muscles pretty sore the next day, do I must be doing something right. Also at the bottom of the hill i was pretending to be a 'pro' in a race whereby i was swinging around a lampost with my arm and slinging myself back up the hill - i must have looked like a real egit to drivers passing by.

Yesterday was Dublin marathon. Wish I had done it. Might do next yr but it is double the price of Belfast marathon plus the fact that travel and need to take a day off work kind of puts me off it. Might do next yr.

Tonight I tried my first proper night time running following the change in time and the clock going back an hour making the evenings really dark. We are currently minding Tess, my mum and dads dog for a while instead of trusty McGregor but Tess really enjoyed the 4 mile run around Carryduff.

 

Finally, I am really pleased with myself for achieving something I have been trying to do for couple of yrs. i have been using a familiar 6 mile route around queens pec stranmillis area and I have been trying to do a 8 minute mile pace for it. Over the last couple of weeks I twice got under 48 minutes and well chuffed. Yepee!

212 in 2012 - Autism Charity Event by Eamonn Sheehann

 

Since last blog i was lucky enought to take part in helping support my good friend Eamonn Sheehan doing his part for Autism.

 

212 in 2012 –

 

My good friend Eamonn Sheehan was doing a Autism Charity event earlier on the 2^nd weekend of September. This involved a 106 mile cycle then 106 mile run. I had intended to go up to support Eamonn on the run part towards the end however when I found out when checking my facebook just after midnight the Friday night that he was running straight from the bike and not having any sleep and at one stage he was a bit low on support crew during the night stage I decided to head up earlier than planned. That night I had decided to head up was quite funny. When I look back now I at one stage was settling into bed one moment, then a half hour later was knocking some coffee in me and a banana sandwich and getting dressed into running gear with a plan to do some serious pacing – something I have never done before. I knew that Eamonn was an awesome runner but I thought my main job was to just to keep the big lad from falling asleep whilst doing 4 back to back marathons in a row.

As for me, I knew I could prob do 10 miles ok, but I wasn’t sure that I could run anymore. I was afraid of letting Eamonn down and leaving him without a running partner by about 4 or 5am in the morning when I thought I would get knackered. I decided on route to Dungannon to just see how I got on and do what I could and that that would be better than nothing.

I arrived just after 1.00 am and by about 1.30 am I joined Eamonn and Jon. Eamonn’s good friend of his Jon had already been running with him for a long time. The guys had a small headtorch with them and I offered my strong bike cateye torch which has a strong beam which we took turns running with. We later joked about how the light was bouncing around like a disco as we ran in the dark.

 

 

The banter was great and although I had never met Jon before and only knew Eamonn from a few chats we had at recent triathlon events, the three of us got on as if we knew each other for yrs. Jon has a good deal of triathlon experience and has already achieved his ‘ironman’ status in Germany and was able to give me some sound advice from what he has learned over the years.

 

Every lap or so we went into the motor home (borrowed by Deca Keith Clarke) fuelled up and ticked off the mileage on the scorechart whilst trying not to let the midges eat us alive.

 

Poor Eamonn was later on finding it pretty tough especially on the knees, yet he fought through the pain and kept going. Don’t know how he did it. Amazing.

The hours past, the ducks and birds began to wake up and bring a bit a noise to the eerie silence we were experiencing, then the beauty of the sunrise came and a gentle warmth was a welcome after the long hours of darkness. By this stage Eamonn was entering his final marathon run and it was nice to start clicking off those final 26 miles.

I noticed Eamonn didn’t have any specific nutrition/hydration plan or walk/run strategy set in a plan. Eamonn said he just goes on how he feels. I hope the big lad didn’t get too upset at me bullying him with the odd ‘Eamonn, you need to eat/drink something’ and ‘right, we have rested too long, let’s go for a wee run’. At one stage I thought he looked pretty tired so I got him to take a power nap for half hr which I thought he needed after being up without sleep for so long.

 

I felt terrible for waking him up but later when the Deca lads Keith & Bob turned up they said power naps are useful so I didn’t feel so bad.

In the early morning Eamonn’s whole family turned up, it was great. Each lap we came around you could see all the kids playing and laughing and Eamonn’s wife dishing out the best chocolate cookies; yummy. His mum gave regular updates on who was coming and going and helped a great deal in overseeing the managing of fundraising to help Eamonn.

  

Mid-morning Jon had just completed over 50k and decided that was enough for him. Well done for Jon as he had been there long before me. At this stage Keith and Bob the Tri Limits lads had turned up to pace Eamonn until the end. We slagged the lads off for not running with us as they were on bikes, but to be honest we can’t really call them lazy after just completing 10 ironmans in a row recently.

 

 

Towards the last 10 mile or so Eamonn started to get quicker and quicker. He was also his usual happy self which is no feat after coming through all he had already done. He still found time to chat and be friendly to everyone. A real decent down to earth guy.

 

Eamonn continued his good pace and finished just after 3pm. It was an emotional time for everyone and something that I was privileged to be allowed to take part in my own little way.

  

 

Shortly after finishing I had to make a quick departure as I had to be back to look after the wee rascal Aimee as Caroline (my beautiful wife) was heading out with her friends at 5pm. But from last I heard from Eamonn after he finished he was heading out into Dungannon town to do some bucket collections; what a top fella! 

 

You can find out more about the event at - https://www.facebook.com/212in2012

 

Other things happening –

As for other stuff I have been up to I have increased my frequency of running but only doing about 4 or 6 mile at a time with the weekly 10 miler if I can.

I would have liked to be out on the bike a bit more but I haven’t been out that much. My last bike ride was fun getting kinda lost in the castlereagh / drumbo hills. I was using a new iphone app ‘Strava’ which is similar to mapmyfitness however it is more bike specific giving more technical specific details (http://itunes.apple.com/app/strava-cycling/id426826309?mt=8). Came across what I thought to be my steepest hill to date on the bike and thankfully I was going downhill ‘pinehill descent’ 0.7 miles of 6.6% gradient. Very steep and a bit scary trying not to press too hard on the brakes going down. Later found out I did a 3min.21sec time for it and the fastest person on the Strava chart did it in 1.24 time. Holy moses, how did they not fall ! I was ranked 18^th out of 18 people on the ride chart. I have to try going back to that hill and I wouldn’t mind trying it uphill however I think that I would not be able to stay clipped on the bike without having to walk someway up the hill.

As for planned future events I have only made plans so far, next year I have signed up for some event in Bolton at the start of August 2013. Can you guess what it is? giv u a clue – IMUK J