The Road to Barcelona

SIGNING OFF

2009-12-29T19:35:00.003Z

Well as anyone in the know knows, I didn't do Barcelona and pulled out of the RAI after a day.

Firstly many congrats to Johnny, Shaun and Henry who finished the job off under extremely difficult conditions. Trojan effort by all. Also I realise the importance of a good support crew - the guys headed by Jason were fantastic and the driving of Mr. Feeley was an endurance test in itself.

Got the medal from Shaun - thanked him but still feel I hadn't earned it. Will be back one day, u can be sure of that!

Since then I have done nothing. Absolutely nothing. Feeling unfit, bloated and generally out of shape. On my one and only swim in the last three months I couldn't keep up with Ed in the pool (no disrespect intended Mr. McEntee). Can't even run 10 min miles at moment.

Weighing in at 16st 4lbs. My heaviest in a long long time. Actually have only 2 pair of trousers that fit me now.

Austria 2010 is on the list, and my hopes of getting a good time are already hampered by weight and a total lack of fitness. In general things are looking bleak and I think I mighn't be able for it.

But sitting here eating my 6 jam tarts after my Big Mac Meal and 6 nuggets (it stops here!!!), I am strangely motivated to start tomorrow on the road to austria and................................

Smashing The Walsh Wonder.

p.s. www.austria2010.blogspot.com if u are interested.

THE SWIM FROM HELL

2009-09-14T15:25:00.004+01:00

The last week was intentionally kept easy enough with the RAI coming up but ended with an enduring sea swim that I though would never end.

The previous week ended with a cycle home on Thursday night which took 65 minutes. I ran for 45 mins on Friday but a cold kept me out of action for the weekend and all I managed was a Skerries sea swim race on Saturday for about 20 mins or so. Overall only managed about 7 hrs for the week.

The week started well with an hours run at lunchtime on Monday followed by a 90 minute fartlek session on Monday evening with Leewa. Ran for 30 mins the following day.

On Wednesday I swam for about 2000m and cycled home for about 65 mins.

Thursday was a 1500m swim and I did a 45 min run the following day.

Saturday meant an easy 2.5hr cycle with Swords with a bit of banter and some small intervals thrown in. Myself, Shaun, Locho and Robbie turned off at Ballyboughal to make the cycle a bit shorter than normal as all had things to do.

Sunday was the 'Frosties Mile' sea swim race in Skerries. With the current against the swimmers the swim seemed a lot longer. While the water temperature seemed okay at the start, the amount of time I spent in the water really made me feel cold. The swim seemed to go on forever but when I eventually finished I got the shock of my life to sea Killian and Garrett sitting there waiting to congratulate me. The sincerity in their voice would soon be replaced by gloating and boasting...But when u give it u gotta be able to take it. So well done lads.

The only disappointing thing is that it was the last race of the year, so gotta wait another 9 months to have a crack at them again.

Overall about 9.5 hrs for the week and a game of ball on Thursday night.

JUST DONE AVERAGE HRS SINCE STARTED

2009-09-03T15:55:00.002+01:00

Well looking back to Day 1, including football, my average weekly exercise hrs has amounted to 11.2hrs per week.

Not bad - but still don't feel prepaed.

RECAP SINCE LAST FRIDAY

2009-09-03T14:15:00.006+01:00

Last Week

Did nothing on Friday or Sunday and sandwiched a cycle in on Saturday for about 2.5/3 hrs. Had two punctures. Thanks to Joe and Connor for helping me with first and a super vet named Liam Mackey who fixed the second and found the reason for the puncture - a thorn in the tyre. Should have checked tyre first time but felt under pressure as cycling with Swords and didn't want to hold them up. The cycle with Swords for the first hour was really really easy - don't know if they were going slow or if I am just getting faster and fitter.Will soon find out anyways.

Total time for week was 11 hours - had hoped to do more.

This Week

Monday 31/8 - Ran with Leewa. Was a fartlek session and Garret Early and Gav Farrell took part. They were miles ahead of me, especially going up hill, and total session was 55 mins. Hamstring felt very sore.

Tuesday 1/9 - Ran with Alan for 55 mins easy around Skerries. Hammer felt a bit better but still a nag there.

Wednesday 2/9 - Cycled into work for total of 75 mins from door to door. Felt good and kept a decent pace up. Didn't wanna go with Shaun as Hegarty is just to slow - only joking Shane - just didn't get text as lost phone!

Also did my own speed session in pool in gym in IFSC - swam total of 2,000 metres and felt surprisingly good.

Thursday 3/9 - Swam 1,500m at lunchtime - felt okay again but want to get a long open water swim this weekend if I can find time.

FINGAL INDEPENDENT ARTICLE

2009-08-28T20:13:00.002+01:00

Attached is an article on the RAI team from the Fingal Independent.

http://www.fingal-independent.ie/sport/other-sports/meet-the-marathon-men-1862916.html

JUST 5 1/2 WEEKS TO GO

2009-08-27T19:17:00.004+01:00

Monday 24th August

Ran with Leewa and the guys - was a fartlek session and lasted 70 mins broken down as 3 mins @ HR 130, 3 mins @ HR 140, 3 mins @ HR 150 & 4 mins @ HR 160 until session ended. Running good.

Tuesday 25th August

Cycled for 2 hrs in the morning. Meet Shane Hegarty and Shaun and rode with them till Swords and then turned back. Easy enough.

Wednesday 26th August

Did 1hr 50 min session with Emma Quirke around Fingal. Had done 30 mins before meet Emma and had a good chat to pass the time quickly.

Thursday 27th August

Cycled for about 3.5 hrs in the morning. Cycled into town with Shaun and turned back. Meet Kevin and Ian Butler for last hour. Thought it would be easy but three alpha males meant for a few sprints and races up hills - all of which I won...easily!!

Need to Swim!!!!!!!!!!

HOLIDAYS - SO LAZY WITH THE POSTING

2009-08-26T21:40:00.004+01:00

Well, have to admit that I haven't been very active on blog for last two weeks as been off work and just lazy re blogging but not re training. So starting from last post I will update ye with the training done:

Saturday 16th August

Finished the session with Shaun and got in all the sessions as previously stated. Overall was happy but realised that nighttime cycling will be considerably slower. Pushed it in every session, especially the first one which seemed to be a race between Clubber and Shaun. I just hung on and took the draft.

Knackered today and missed session with Swords. Did get a game of ball in and, as family away, went to see Inglorious Bastards and avoided the chocs.

Sunday 17th August

Did 2hr 5 min run with Paddy - felt fine throughout but legs were very heavy afterwards. Pace was slow but there was a very strong wind about, which might have been the reason for that (or maybe it was the fact that I weigh 210lbs!!!)

Overall I did 14.5 hrs and three hours of soccer for the week.

Week starting Monday 18th August

Tried to take a step back this week so didn't do as much.

Cycling - Cycled home from work on Monday and into work Tuesday with each session lasting about 75 mins. Then cycled with Kevin O'Sullivan on Wednesday for 70 mins very easy. Kevin is an accomplished swimmer and fierce competitor but only coming back from a broken ankle so easy enough session. On Saturday I cycled with Karl and Shaun for two hours and chatted about the RAI etc. Overall did 5 hrs 40 mins of cycling.

Running - 30min run on Monday and ran with Paddy for a hard 90 mins on Tuesday. Good session with Paddy and a good pace. However didn't meet Paddy for other sessions as planned as life got in the way!

Swimming - None. Very Bad.

Football - The usual 2 hrs on Thursday and played for 1 hr on Saturday.

Aquathon - Did the 3Dtri Aquathon in Skerries on Saturday, in between my two hour cycle and game of footie. Was a 750m swim and 4km run. 6th out of water in this race and 9th overall. Happy enough. Didn't do the bigger Aquathon as felt would be pushing it with other activities I was doing during day.

STARTING THE RAI SIMULATION DAY AND THE MAN WITH THE TACHE

2009-08-14T08:42:00.004+01:00

Friday 14th August

Today is our long simulation day to give us a 'feel' for what a typical RAI day will be. Up at 6.30am for the cycle into work with Paul Deans, which took an hour and 10/15 minutes.

The plan is to cycle home, going a longer route to get in the 90 mins. Then meeting the guys in my house for the first cycle at 9pm for one hour, followed by an hours rest and cycle at 11pm, followed by hours rest with last cycle at 1pm for an hour. Then up to do 2 hours with Swords CC in morning. Overall should be 8 hours cycling in just about 26 hours. Will at least give me an idea of what it will be like - I hope!!!.

Anyways, as for the others days:

Monday 10th August

40 min run at lunchtime followed by 1hr 30 min cycle home. The cycle was slower than normal (although went by Man-O-War, so added a few miles) due in part to the fact that I didn't have a helmet, so was very conscious of my pace.

Tuesday 11th August

Cycled into work in 1hr 10 mins and did a 40 min run at lunchtime. Both workouts were easy.

Wednesday 12th August

Did swim session in Belvedere (speed session) and an easy 30 min run at lunchtime. That evening I did the 40km Swords CC Club League race, average pace around 38kmph. Also did a 10km warm up before hand so happy with myself as did a lot of work in the front and finished with pack.

Thursday 13th August

Met the Running Guru aka The Man with the Tache aka Paddy Tuite at 6pm for a 77 min run. Normally a very fast runner (3hr 30 min marathoner in ironman and a sub 3 hr stand alone marathon time) but only coming back from a long term injury, so he has decided to run with me, at my pace, for next five weeks in preparation for the ironman. Easy pace and enjoyable and did a good bit of cathcing up as I hadn't meet him in ages. Meeting him on Sunday am for 2 hr run in Dollymount. The plan is to meet him Tuesdays & Thursday evenings for 90 mins to 2 hr runs and have the long run on Sunday mornings.

2 hours of football afterward as the family is away in Achill - Never been as tired from sports - Absolutely knackered!!!!!!!!!

THE RAI TEAM

2009-08-10T12:15:00.005+01:00

The team to do the RAI is (from left) myself, Henry Crowley, Karl Twomey & Shaun Gilnride

1st BIG WEEK OVER

2009-08-10T10:08:00.003+01:00

Friday 7th August 2009

Cycled home with Shaun - got in 1hrs 40 mins as we added a little bit extra onto the commute home

Saturday 8th August 2009

Got in 100 miles on the bike. Left early and cycled from Skerries to Drogheda and back and then meet Swords CC for 2 hrs. We then did two circuits of the Bog of the Ring course that is used in the Swords Club league races - these were done pretty much flat out.

Overall we managed about 29/30kmph on average for the cycle and was glad when we got back home. Meant to do a brick but just couldn't - more that I couldn't be bothered than wasn't able to.

Sunday 9th August 2009

Missed long run in favour of a game of ball and a local swimming race in Skerries. Had a good tussle with Garrett on the swim and barely managed to beat him, although was drafting off him the whole way. Killian Walshes (brother of Lochlann) pre-race trash talking accounted for nothing as he was comfortably left behind in the race. Like brother like brother I say.

Overall notched up 14hrs on bike, 3 hours of running and 2 hours of swimming. Add in 3 hours of football and it was a good week overall.

1ST BIG WEEK ALMOST OVER

2009-08-07T12:07:00.003+01:00

As stated previously this is my first of two big weeks before a rest week. So far so good. Have gotten miles in by cycling to and from work. A recap of the last 5 days have been as follows:

Monday 3rd August

Swam in Belvedere in the morning. Tough lactate threshold session of just under 2,000 metres. A lot of it done at pace. The session lasted for about an hour.

In the evening I cycled home with Shaun from work and got in 80 mins on bike.

Tuesday 4th August

Cycled into work by myself. Meet Andrew from Swords CC at airport and picked up pace all the way into work. Up to that was just taking it easy. Ran for an hour at lunchtime. Had run for 40 mins before I meet Shaun, and had planned to go longer but worked called and had to head back to office.

In the evening time I did the run session with Leewa and the regulars from Skerries. Lot of short sprints and lasted for about an hour with warm up and cool down.

Wednesday 5th August

Swam in Belvedere, again doing another lactate threshold session. And if your reading this Emma, I did beat you in the last sprint!!!

Ran easy at lunchtime for 57 mins. Almost three hours of running in 2 days and felt tired.

Then cycled to Corduff after work as I was marshalling for the Swords CC club league race. When over, I cycled home. Total time spent on bike was 90 mins.

Thursday 6th August

Cycled into work. Meet Colm Laverty on way in and he was flying. Managed to get a good workout off him for part of the way. Total time was 80 mins.

2 hours of football in the evening rounded the day off.

Friday 7th August

Cycled in with Paul Deans, Shaun and Steve Hurrell. This was done at a very brisk pace and ended up getting 90 mins cycling done before work.

Plan to cycle home later today, and with kids and wife away I plan a big weekend of training.

RECAP OF LAST TWO WEEKS

2009-08-02T10:54:00.011+01:00

Getting Emma Started Early

9 weeks to go and four of the next five will be big weeks, with the 3rd week being a rest week and maybe the half ironman in Wexford. The family will be away from next Wednesday for a week and a half so am all set and looking fwd to getting the time under the belt in each sport. Again will use the cycle in and out of work as the basis for getting the miles on the bike. Gonna concentrate on time rather than intensity during this period as I think combining both could lead to physical breakdown and my lower back is sore enough as it is.

Anyways here is last 2 weeks training.

Week Ending 2nd August 2009

Not a bad week from a cycling and swimming point of view. However I have found that during training for the last three weeks, that when Sunday arrives I am knackered and can just do nothing. So in effect, and not by choice, Sunday has become my rest day. Not sure if it is a culmination of the early starts during the week or just body finding it hard to adapt to the gradual longer hours I am putting in.

Sunday 2/8/09 - Nothing done. Pure rest. That's if you call staying at home with the kids a rest day!!

Saturday 1/8/09 - 5 hour cycle with Shaun - got in over 130km. My longest training cycle, probably ever. We averaged just over 16 miles per hour and chatted along the way. Happy to get the time in and not worried about speed. Shaun did push it at parts and I just tucked in behind him. Surprised at how I felt during the rest of the day, in that I was not completed fatigued.

Friday 31/7/09 - Day off work so just chilled.

Thursday 30/7/09 - Easy 1 hr cycle in and around Skerries. Day off work so didn't want to ruin it by doing a long session. Played soccer in evening.

Wednesday 29/7/09 - Did speed session in Belvedere and then cycled to Bog of the Ring for 50km Swords League race and then cycled home. The race it self lasted 1hr 20 something minutes with average speed just over 37km. Felt very comfortable during race. This course suits me as no real hills and the lack of a good power to weight ratio does not adversely affect me.

Tuesday 28/7/09 - Left house at 5.30am and cycled 1hr 10 mins to Belvedere and did 45 swim session with the lads. Ran for 30 mins at lunchtime. Felt tired as day progressed.

Monday 27/7/09 - Swam in Belvedere in morning and ran for 40 mins at lunchtime. Cycled home the long way in evening for 1hr 25 mins. Terrible conditions and was soaked when by time I got home.

Overall training time was 14 hrs and 1 hr of ball. Gradually increasing hrs and feeling a bit more confident on bike. Also 30 mins on stationary bike one of the days in the gym, but don't like including this in hours done during week.

Week Ending 26th August 2009

Sunday - Did nothing. Absolutely knackered.

Saturday - Ran for just under 1hrs 50 mins. Slow pace but had to get out as haven't run this distance for a while. Saw Mr. Walsh who maintained that I was power walking rather than running.

Friday - Cycled in and out of work for total of just under three hours. According to Shaun I was feeling the strain. Didnt' think I was at time, but the next few days confirmed he was right.

Thuirsday - Cycled in and out for work for total of about 2.5 hours. Game of ball in the evening finished day off.

Wednesday - Swam in Belvdere in morning and ran for 30 mins at lunchtime.

Tuesday - As I left my car in work I cycled into the job in the morning for a duration of 1hrs 10 mins and ran for 40mins with Shaun and Ian at lunchtime. Tired during run.

Monday - This turned into a longer than expected training day with not much structure but put the hours in nonetheless. Swam in Belvedere in morning and did 40 min run at lunchtime. Cycled home for a duration of 1hrs 10 mins. Then decided at last mine to do run with Leewa. When I arrived I was told that we were doing 8*1km intervals. I duly declined and just ran around Loughshinny for 80 mins while the others did the hard session.

Overall training for the week was in the region was 14 hrs and a game of footie.

GILBRIDE...A BROKEN MAN

2009-07-21T11:17:00.002+01:00

Well last week was an okay week training wise.

Monday 13th July

Did an easy 10km run with John, Gareth, Gav and Lochlann. Pace was around 10 min mile pace and was conversational all the way around. This pace was the pace that Mr. Walsh did around Germany and whilst it is very very easy stand alone, I have never gotten near to matching this pace on race day.

Tuesday 14th July

Up early for Belvedere swim session - got in around 2,00m.

Lunch time did a moderately hard 40 min run at around average of 7min per mile pace .

Wednesday 15th July

Easy 60 min cycle in morning and easy 30 min run at lunchtime.

Thursday 16th July

Cycled into work with Steve Hurrell and cycled home solo. Got in around 2hrs 30 mins in total as took long way home. This is something I am gonna do more of in future as really ups the miles without you knowing it or without affecting family time, and only marginally slower than driving in. Did 17 min run off the bike in the morning.

Friday 17th July

Cycled in with Paul Deans and Shaun. Let them have the chat as both can talk for Ireland. Just sat at back and drafted the whole way in. Cycled home only part of the way with Shaun as other arrangements made. Overall time about 1hrs 30 mins on bike.

Saturday 18th July

Ah yes, the sweet moments. Number one this year was obviously the 'McBride' meltdown but close behind was the Roberto Duran moment by Mr. Gilbride when he shouted 'no mas' on the 4hr cycled we did on Saturday. I think his exact comments where 'I have cramped in both legs not sure I can make it up Ardgillan'. Doesn't happen often so u got to savor the moment. The fact that I was probably not as bad was due to the fact that I drafted off him, Karl and Henry Crowley the whole time we were out.

A tough cycle at a tough pace. we must have been averaging well over 30km on a very very hill route. Never knew there were so many hills near Bellewstown.

Absolutely knackered at the end and needed a 15 min quick catnap to get over the exertions.

Meet up with the guys later on to discuss the Race Around Ireland and sort out the logistics etc.

Impressed with Karl on the hills, and him and Henry should be our mountain goats whilst myself and Shaun hit the flats.

Sunday 19th July

Nothing - absolutely knackered. Tried to contemplate long run but just too tired.

Overall hrs for week - 13hrs.

GETTING BACK TO THAT MAKE OR BREAK TIME COMMENT

2009-07-14T15:04:00.004+01:00

Am aware that it's 12 weeks to go and not really done as much as I thought or hoped I would do - seems to be a recurring problem with me - obviously a lack of discipline on my side.

But with time ticking down its seems that 11hrs 30 mins is a fanciful idea and just completing it seems more realistic. Again weight is the overriding factor here - need to drop some fast.

Also need to start going long on bike - am happy that I could hold 32km per hr on bike but for longer than 3 hrs am not so sure. Need to start going long this week, especially as don't want to let guys in Race Around Ireland down.

Have a 12 week plan, believe it or not. Got it from the hornetjuice.com website. Need to do it and see where it takes me, as if I can do the sessions stated in the plan I shouldn't be too badly off.

Also need to be a bit selfish with time and get over those feelings of guilt I have when I go out long for the bike - the wife is on board, especially after Walsh knocked me for six with his time.

So focus, focus, focus is the plan.

Haven't been too good at doing it so far - so will make no promises but just try and do it!!

BROKEN LAPTOP, 1 TRIATHLON DONE. 1 TRIATHLON MISSED AND IT'S MAKE OR BREAK TIME

2009-07-14T14:27:00.004+01:00

Before I explain my absence, let me first say some congratulations:

1. John Woods in Germany: Great time - sub 11hrs by a good bit. No need to feel disappointed as fabulous achievement. Although I'm still faster on the bike!!

2. Lochlann Walsh - it hurts (and I mean really hurts) me to say it, but well done. Was hoping he would finish in around 13hrs+, but somehow against all expectations he knocked over 30 mins off his previous best time to go 11hrs 11mins. Now I will have to hear this sh*t for the next twelve months about how good he was, how fit he is, how to train properly, blah, blah, blah, blah.............

3. Mick McBride - 12 hrs 28 mins - well done on the finish. But to just put it into perspective against my time last year - I would have been finished, gone for a cup of tea, had a sandbo, watched an episode of family guy and then gone back to see you cross the finish line. When you didn't beat 11hrs 58mins you have no idea how u cheered up another wise depressing day!

Before I go on, to all of the above u know I am just taking the p"ss - kinda.

Anyway the laptop that I got from Dell broke down after just 24 hrs - so had to send it back and wait for replacement. Back again to what I hope will be a more active blog for the last 12 weeks.

Week ending 5th July

To finish off the blog from the previous week. It started off well but did not finish well. Got in 60 min bike on Friday night and a 60 min bike on Sunday making it 9.5hrs training for the week ending 5th July.

Week ending 12th July

Last week was just another average week. On Monday I cycled into work with Paul Deans, Barry Byrne and Steve Hurrell from Swords CC. I left the house 40 mins before I meet them and we cycled from Skerries to Town with total time on bike hitting just under two hours. I did a 40 min tempo run at lunchtime and then cycled home in 1hrs 20 mins.

Tuesday - I ran with Leewa and the guys and we did an interval session lasting just under 1 hr. The intervals were 5 times 3 mins hard. Was at the back of the bunch but enjoyed it nonetheless.

Wednesday - Did speed session in Belvedere, notching up 1,650m. That night did a 60 min cycle and 20 min run afterwards.

Thursday - Did easy 2hr run. In hindsight it was too slow but still time on legs.

Friday - Did nothing - tired.

Saturday - Participated in the Ballina Salmon Run Sprint Triathlon. Finished 34 out of 198 competitors. My placings were 21st out of water, 16th fastest on bike and 117th on run. Same old problems with the run. Just need to lose the flab for a starter. Very happy with bike and was in a small group of 4 riders (not drafting) for a good part of the race and blew them away in last 2km. I think these guys actually slowed me down as I was concentrating on them rather than catching other guys up ahead, because when I made the break on them they couldn't stay with me. Overall time of 1hrs 12mins not my fastest but will take it.

Sunday - Meant to do Sligo triathlon but a back injury when lifting a microwave put paid to that!! That's a genuine excuse by the way.

NOT A BAD START TO WEEK...LET'S SEE HOW IT ENDS

2009-07-03T11:19:00.005+01:00

So far so good - have got a bit of consistency going, added a bit of variety and gotten in my long and medium runs and it is not even Friday lunch time. Just need to ensure I do a long bike at weekend.

Monday - Swam in Belvedere for a total of 2,300m and did a 1hr 35 run in Zone 2 later on. Ran the first 50 mins myself and then met up with Shaun for the last leg of the run. Later on that night got on race bike and did 31km in 1 hr at HR of 122. The bike and the wheels make a huge difference and really felt easy doing this pace in the aero position.

Tuesday - Did a run again at lunchtime with Shaun and Ian Butler. Took about 42 mins and pushed it a bit. HR was 151 for run so can take this as being my tempo run for week. Thought it was gonna be an easy run but then when u get 3 alpha male running together........what do u expect. Did some weghts on back and triceps. Also did a 50 min bike interval workout with main set being 10*2 mins at HR up around 145/150.

Wednesday - Just did a 35 min easy run a lunchtime. Nothing more to say. Did some weights on chest and biceps.

Thursday - Medium length run of 1hr 10 mins. Again nice and easy. Pace wasn't great but just happy to get out. Played a game of footie later that night for 1 hr but not including this in weekly totals anymore.

Friday - Swam 1,825m this morning in Belvedere. Not very motivated to do this and was a struggle to make it in in the first place.

So far have managed 7.5 hrs of triathlon training and 1 hr of ball.

I'M BACK - LAPTOP FAILURE

2009-06-29T15:25:00.005+01:00

Apologies to those that have been reading the site as laptop failure meant I could not access this site over the last two weeks. Work have denied access to any sites with the word 'blog in it', so have not been able to update it from my desk either.

The last two weeks have not been good.

Have been getting out regularly enough but never going long at any stage. I need to up the mileage considerably if I am gonna compete successfully in this race and break 11hrs 30 mins

LAST WEEK

Monday - Did nothing

Tuesday - Ran with Ian Butler at lunch for 1 hr. Avg HR 139 and a good workout. Had a good chat and the time went by fast. In the morning went for 1hr 10 mins spin with Shaun around Skerries. Took it easy with Avg HR of 112.

Wednesday - Did a hard hill session up Ardgillan. Total time was 50 mins but in there was 5*2mins and 4*3 mins intervals up Ardgillan with the recovery been the cycle back down the hill. The HR was in the 170s each time I went up the hill. Also went up the hill in the Big Gear each time, so felt tired at the end of the session. In the morning I did the speed session in Belvedere College with a total distance of 1,500m being covered

Thursday - Played two games of ball. Total time of 2 hrs. Both games were indoors even though weather was fantastic. No ventilation in the hall and sweated heavily. As such, I was exhausted by the end of the night as had no fluids during the 2 hrs. Drank a litre of lucozade when I got home but too little too late and fell asleep the minute I hit the sack

Friday - Swam in Belvedere College. Total distance 1,850m. Found the going tough as in the 2nd fastest lane. Not swimming great at moment.

Saturday - Cycled for 1hr 40 mins with Ian Butler. Went too easy as Ian was not a cyclist. I knew this going out and still went out. The easy way out. Really a waste of a session but a good chat nonetheless. Gonna have to give to go longer and considerably faster in future. I knew I was taking the lazy option the night before when I agreed to go out with him.

Sunday - Did nothing apart from the 2nd Skerries sea swim race which took about 15 mins. Had a great tussle with Garret Earley and Killian Walsh and finished in the main bunch about two minutes behind the winner.

Total time for week was 8hrs 15 mins with 2hrs of that been soccer. When I look back on the week it was a very poor show and really need to get going with the training. The running side was horrendous also.

THE PREVIOUS WEEK

Monday - Did 4*4 mins hill intervals up Ardgillan. Max HR was 177 and Avg HR of 133. Total workout time was 40 mins but a hard 40 mins. 35 min run at lunchtime with Ian Butler. Took it very easy.

Tuesday - Swam 1,900m in Belvedere College.

Wednesday - 65 min easy spin with Avg HR of 122 in the morning. Another 35 min run with Ian at lunchtime. Had a good chat (as per usual) and time went by fast. Need to go a little bit faster on these short runs though.

Thursday - Swam 1,800m and the usual 2 hrs of soccer.

Friday - 1hr 35 min with Leewa. All at low Hr with avg HR 135. Great to get out so early in morning and felt refreshed as the weather was fantastic.

Saturday - Did nothing. Nothing more to say.

Sunday - Did the Skerries triathlon. Swim went ok and was first out of the water in the slow group. But had bike failure going up Ardgillan hill. Was going really well on bike and passed a lot of people but derailer broke at top of hill and just freewheeled it down the hill and home. Disappointing but what can you do!!! Lots of people from Skerries did it and hopefully there will be some that are attracted to the sport because of it. Well done to John Power on his fourth place finish - great achievement.

Total time for the week was 8.5hrs with soccer accounting for 2hrs of that time.

DISASTROUS WEEK

2009-06-15T15:09:00.008+01:00

Well so much for:

1. Trying to east well; and

2. Trying to get a bit of structure.

Both went out the window - especially on Sunday. While the wife had to go visit a relative in hospital, and I was at home minding the kids and putting them to bed, I had the pigout of my life. Between 6.30pm and 9.15pm I ate (in order of consumption) an extra large twix, a large pizza, 1litre of diet 7-Up (that's a joke!!), four slices of ham, 2 petit filous, 2 bars of chocolate and 10, yes 10, apple pies. This was all finished off with 4 cups of tea. This could not be put down to hunger (as I had eaten breakfast and Sunday roast earlier in the day) or large amounts of exercise (as I did nothing of note this week).

Previously, on Saturday night, I went to the cinema and had a large packet of crisps, a large packet of maltesers and a coke. I saw 'The Hangover' which was excellent and well worth a look. Thought I would start afresh on Sunday re diet, but as you can see this was not the case.

Have to seriously sort this out. I am concerned about what's happening on my insides when I consume this much, rather than my physical appearance. Don't want to analyse the underlying issues causing this overeating. Have put on a bit of weight anyways.

Getting back to the training I did nothing on Wednesday or Friday. Played 2 hrs of football on Thursday and 1 hr of football on Sunday. Ran for 47 mins with Keith Rothwell on Saturday morning (congratulations by the way). We are gonna make this a weekly run and try an build it up to 2.5/3 hrs as I prepare for Barcelona and he prepares for Dublin City Marathon.

Also did the first Skerries sea swim on Sunday at 4pm, which was duly won by Irish Times columnist Shane Hegarty. Not sure of distance but about 10 mins in length. Shane later confirmed my suspicions that he had been doing secret training in the pool for the last few months. I swam OK and came in with the main bunch.

Not gonna mention weekly total this time as so bad and a lot of it not really tri-specific.

Just taking it as one of the bad weeks and need to move on!!!!!

BIT OF STRUCTURE PLEASE

2009-06-09T15:08:00.001+01:00

Monday 8th June - Meet Leewa on Saturday and we worked out a structure for training. Only gonna run 3 days a week and some weeks will up this to 4. The fourth run will be either as part of a triathlon race or a short brick. Basically three runs will be made up of long run (18km this week), the group run with Leewa and then a one-on-one with him for the third run. As he was away this week I did a run of 45 mins today broken up as 10 mins in Zone 1 and 5 mins in Zone 2 by three times. Avg HR 135. Pretty slow but not worried. Have group run on Tuesday with long run planned fro Thursday morning.

Tuesday 9th June - 1hr cycle with Shaun around Skerries. Took it easy. Wanted to do intervals but Gilbride chickened out. Probably though I was gonna kick his ass!!! Average HR 112. Max HR 162 up Loughshinny hill. Average Speed 25km. Quite happy considering it was nice and easy.

Making a conscious effort to eat right from today.

THE BIKING WEEK

2009-06-09T15:07:00.002+01:00

Monday June 1st - Due to a foot injury on a bouncy castle in Sligo I thought I would be out of action for a while from a running and swimming point of view. However it did not affect me on bike. Went for a 1hr 42 min cycle around north Sligo. Avg HR was 134 with Avg Speed 26km. Very hilly route so pleased with overall time.

Tuesday June 2nd - Got out for a quick cycle after work. Wife and kids were due home later on so I took advantage of the spare time I had to myself. Cycled for 1hr very easy. Avg Speed 27km with Avg HR 125. Afterwards, I ended up going to the VHI Swift Care Clinic where they confirmed the bouncy castle injury was just severe bruising and no bones were broke. They told me to do no sports for a while which I duly ignored!! The bill for €195 actually hurt me more than the foot.

Wednesday June 3rd - Again got out for quick cycle late at night as wife's friends called over. Usually I would be peeved as it means I can't watch TV, but am back into the training grove so was happy to get out. Quick 1hr cycle - very easy - AVG HR 122 and Avg Speed 25.5km. Didn't do race as I didn't know if foot would hold up to the intensity of racing.

Thursday June 4th - Tired. Didn't cycle in morning but foot felt well. Got a call for soccer as the guys were short. Shouldn't have played but can't resist the lure of a game of footie. Ian Butler then asked me to play another game after the first one was finished. Ended up playing 2 hrs of ball. Completely against doctor's wishes but felt ok.

Friday June 5th - Cycled in and out of work with Shaun. Left at 6am and went the Swords Saturday morning route, but went to town via Ballymun. Roads were not busy until town. Recorded distance was just under 50Km and time was 1hrs 50mins. Avg HR 132. Great feeling to have had such a good workout behind with the work day not even begun. Cycled home after work. Took us 1hr 6 mins from Busarus to Blakes Cross - just under 30km (Avg HR 144). Had a bit of a race from Lusk to Skerries. For both cycles I took the opportunity to draft of Shaun for as long as possible.

Saturday June 6th - Meet Shaun at 7am and we did the Ballyboughal route and got to Blakes Cross at 8.30am. Only one guy from Swords CC showed up as the conditions were horrendous. Cycled to Skerries were I meet Garret and Hugh Early, Gav Farrell and John Monks and we did the Skerries Triathlon route. Got home very cold and very tired. Total bike time was 2hrs 40 mins with Avg Hr of 129 and Max HR of 180 (chasing Gilbride up a hill).

Sunday - Complete Rest

Overall 9hrs 20 mins on bike and 2hrs of soccer. Avoided the run and swim for week as foot was sore for majority of it. Again gotta focus on structure which I am not doing
Diet was abysmal!!!

THE REMAINDER OF THE WEEK

2009-06-09T14:44:00.003+01:00

Day 23 - Ran for 45 mins with Avg HR of 132. Slow paced - tired after yesterday.

Day 24 - Did a tempo run for 40 mins. Main set was 20 mins with a 10 min warm up and 10 min cool down. Overall Hr was 141.

Day 25 (Friday 29th May) - Got up early and went for easy cycle for 1hr 22 mins-Avg HR 115. Meant to cycle into work but was lazy!!

Day 26 - Nothing. Wife and kids went to Sligo. Couldn't get out in the morning as minding kids. They left at about 1pm and I decided to watch the Lions and the FA Cup rather than get out on the bike. Finished the day off with a nice Doner Kebab from the local chipper.

Day 27 - Was heading down to Sligo for a first communion party but got out early with Lochlann Walsh for a quick spin. Got in a 1hr 40 min cycle. Walsh had a PB in TriAthy (and a good time unfortunately) and it was painful listening to him boasting about his performance and about how he was gonna kick my ass in every race we do this summer for the whole cycle. We'll see!!!!! I predict one win out of Mourne, CK and Dublin to break the duck against him in Olympic distance races.

Overall disappointed with week as started off well but couldn't keep it going. Still got in 8hrs 50 mins so have been consistent enough over last 4 weeks. Gotta up the ante in coming weeks.

Day 22 - On the Turbo

2009-05-26T20:27:00.002+01:00

Good day.

Started off with swim in Belvedere College. Got in early and did 5*200 warm up before main session. Overall got in 2,750m in the pool today. Didn't actually finish off full set as tired towards end but just about held on to the back of the group for most of the set. Total time 1hrs 5 mins - this included rest after intervals.

Went for recovery run at lunchtime with Ian Butler. Took it very easy. Avg HR only 131. Total time was 40 mins and had a good chat so time went by fast.

Evening time got on the turbo. Did a total of 1hr withe main set being 4*10 mins in 7th hardest gear on big ring. HR did not go too high and the HR was 124, 130, 135 & 133 for each of the intervals. Was watching Deadwood Season 2 to ease the boredom.

Total training time: 2hrs 45 mins

Day 21 - No Motivation for the Turbo

2009-05-26T14:25:00.003+01:00

Started off with swim in Belvedere College. Got in a total of 1,850m. In the second fastest lane and we were going fast, doing about 1min 35 secs per 100m (with a draft of course). Found it difficult at start but as the session went on I became much more comfortable with the speed the guys were going at. Overall, happy with 45 mins session.

Did a fartlek run at lunchtime. Avg HR for the session was 144bpm. The workout was:

10 mins warm up

3*4 mins at 75-80% Max HR with 1min rest

4 mins steady at 80% Max HR with 1 min rest

10 mins at HR between 150 and 170 - managed to average 154 for these 10 mins

4 mins steady at 80% Max Hr with 1 mins rest

5 mins cool down

Total time for the run session was 50 mins. Found it difficult to get HR near 170 for the hard 10 min part of interval. Overall happy with workout.

Had planned to do a 45 min turbo session in the evening time but visitors to house, and a complete lack of motivation, stopped me from getting on the turbo. NEED TO DO MORE BIKING!!!!!

Overall Training Time: 1hrs 35 mins

Day 18, 19 & 20 - A 3 Day Overview

2009-05-26T14:01:00.003+01:00

Friday - Limited to a swim in Belvedere College this morning. Family illness has meant that I am restricted for the past few days, and also for the coming few days, with regards to training. Swam 1800m in total. Swimming with the club makes it so much easier as there is always plenty of banter and slagging. Definitely makes the time go by faster. You also push yourself much harder than you would if you were swimming solo.

Time: 45 Mins

Saturday - Got out early with John Monks and Emma Quirke. Cycled for a total of 2.5 hrs. Had planned for a 3 hour cycle but my chain broke on the way to Loughshinny. A quick phone call to Petria, my wife, and I was collected by car. Just lucky that we had visitors staying as they took care of the three kids while she collected me. Also lucky that the chain broke 5 mins from home. My own fault as the bike had not been oiled for about..........6 months!!!

Brought the bike to Colm in Balbriggan for some TLC. He suggested I buy a new bike!!

Time: 2hrs 30 mins

Sunday - Unplanned rest day as my wife needed to visit her father in hospital and I had to mind the kids. Was meant to help out with stewarding for the FBD RAS but wasn't able to do so. Watched the race instead and was amazed at the speed the guys achieved going up Ardgillan hill. Need to lose a few kgs before I could even contemplate climbing at half that speed!

The organisation was fantastic and credit must go to all the guys in Swords CC who helped make it a great day.

Saw Mr. Gilbride who kept me up to date on the news re the Race around Ireland. Most (no all) of the logistics and planning have been put in his hands for the time being for this event. I will help out at some stage.

Weekly hours: 8hrs 45 mins - dissapointing.

Comments on week: Again no structure in place. Started of well but life got in the way. Still getting out most days but need to put in extra time on bike. Eating still bad. Need to get the discipline on the diet side going. I feel that the excess baggage I carry has always hampered my racing times, especially on the run, and if I could lose this weight then I could really go to a different level in both short and long distance triathlon races. Also help on bike when it comes to the hills.

Gonna work of a coaching plan next week.

Day 16 & 17 - Swim Days

2009-05-22T10:47:00.004+01:00

Due to a family illness on my wife's side I have been restricted in my training schedule. The only sessions I could do these days was a swim each morning, as afternoons and evenings were spent minding the kids.

Wednesday was the usual lactate swim session in Belvedere. Got in 1,800m of swimming with 800m of that session been at 'fast pace'.

Thursday was in the second fastest swim lane in Belvedere. Got in a total of 1,750m of swimming. Felt very tired in the pool. Also found it very hard to hold onto the guys in front of me as they were coming in well under the times prescribed for each interval. Although I was making the times it felt as though I wasn't, as they were in a good 10 secs ahead of me for each 100m. Arms and shoulders tired and happy to have session over with.

Total training time for 2 days: 1hrs 35 mins - brings the average down a bit.

Day 15 - Double Run Day

2009-05-19T21:42:00.002+01:00

Today was my first double run session so far in the run up to Barcelona.

First run was an easy run at lunchtime. Again, like yesterday, ran from my office to Sandymount and back. Total time spent was 57 mins with an average HR of 142. Always stayed aerobic during the run, ensuring I never went anaerobic at any stage. Felt strong.

The second run was with Leewa, and was the weekly coached run session with the usual suspects in Loughshinny. This was a long run and included 5*3 mins intervals with 3 mins rest in between. Pushed it hard during intervals with HR in high 170s, maxing out at 184 during 3rd set. Overall avg HR was 147. Total time was 1hr 28 mins.

Felt tired at end of day and feet are sore. Just gonna relax and watch Desperate Housewives. A few chocolate biscuits are deserved I think.

Overall training time: 2hrs 25 mins

Day 14 - Time to Focus on Structure

2009-05-19T09:13:00.003+01:00

Only 20 weeks to go. Time to start focusing on structure and building consistency in each sport. Sometimes I find when I am going well in a particular discipline I want to do more of that rather than focus on all three. Something to work on.

Work and life meant couldn't get a really long session in any discipline today. Did 40 mins easy run at lunchtime with no HR monitor. Just ran from office to Sandymount and back. Very easy and felt comfortable.

In the evening time I got out on bike for 50 mins, as kids were being put to sleep. Did the Skerries triathlon route and a bit more. Very easy with avg HR of 123 and avg speed of 25kmph. Just span and got in before heavy rain came down.

Total training time: 1hrs 30 mins

Day 13 - Rest Day & 2nd Week Over

2009-05-17T19:15:00.003+01:00

Today was an unplanned rest day. Had planned to do a long run but tiredness overcame me. Just relaxed and went to communion party instead.

Anyway, the 2nd week has seen a good increase on the first weeks training. Total training time 11hrs 45 mins as opposed to 9hrs the previous week. However the structure of the training has been poor. Missed long run again - this is obviously a workout I do not like doing but is crucial to success in the ironman distance. Need to get this workout done early in the training week and not have it hanging over me.

Also, got in fewer bikes than anticipated (especially with race aroung ireland only 17 weeks away) and only one weights session.

Total training time for week: 11hrs 45mins. 20 weeks to go.

Day 12 - Long Bike

2009-05-16T21:02:00.002+01:00

Got out this morning for 2.5 hr cycle. Left house before 8am and cycled to Blakes Cross to meet Swords. Nobody at meeting point so headed back to Skeeries. Met Sam McArdle on Dublin Road near Lusk before eventually joining up with other Swords cyclists just before Ardgillan. Cycled with them until near Ballyboughal and then turned back. Cycled back into a head wind, and was glad when reached home as cold, wet and tired.

Could have gone on longer but decided to just do the 2.5 hrs, an increase of 30 mins on the previous weeks long cycle.

Total training time: 2.5hrs

Day 11 - Race Around Ireland Team Confirmed

2009-05-15T17:53:00.004+01:00

Off work today as daughters 6th birthday party. Took advantage to go out early for a cycle. Meet up with Shaun Gilbride, who was cycling to work, at 6.30am. We went over Ardgillan hill and Walshestown hill and split up at Ballyboughal, were I ventured off home. Total time was 1hrs 55 mins with an average HR of 128 and average speed of 25.4kph. Max HR was 166, as we went over the three sisters hills. Conditions very bad, windy and very wet.

Shaun updated me on the team for the Race Around Ireland in September. It is me, him, Henry Crowley and Karl Twomey. Have not meet other two yet, although probably know Henry's face from Swords CC training spins. Briefly discussed tactics for the event and realised I will need strong bike fitness for this event if I want to put in a strong average speed for the race.

Total Training time: 1hrs 55 mins

Day 10 - 144 Days to Go

2009-05-15T17:41:00.003+01:00

Swam in Belvedere again this morning. Normal masters session. Distance covered amounted to 2,150m. On both swim days this week I marginally increased the distance compared to previous week, so a small achievement. Probably need 3 swims a week to get back into the groove in this discipline, but as previously stated it is not a priority at moment.

My wife had friends over, so took advantage to play two consecutive games of indoor football. First game was a good quality game but second game was only 3 a side and really worked hard.

Total training time: 2hrs 50mins - although 1hr 55mins relates to football, so not triathlon specific training.

Day 9 - Swim Speed

2009-05-14T09:10:00.002+01:00

Arrived in Belvedere College at 6.55am for the masters swim session. Small warm up and into the lactate threshold set, which is on every Wednesday. Like the previous week, this session is pure speed with good rest intervals. Total distance covered was 1600m, and of that set 700m was 'speed swimming'.

Just getting back into the routine of swimming consistently. Not as bad as I thought. Irrespective of how much training I do in the pool my ironman time will always be in the region of 1hrs 3 mins to 1hrs 12 mins, as technique is my limiter. Should work on this area but don't have patience to spend hours in the pool doing technique. Got to at least enjoy what you do - it is a hobby after all.

Missed Swords CC race in Oldtown as had to attend kids school agm. Again bad conditions abounded for this race so not overly unhappy about having to miss it. However nothing gets the HR working like a bike race. I must commit to doing these more regularly.

Got out for a 30 min run before the school meeting. Conditions bad again. Very windy in North Dublin for last few weeks. The run was a tempo run with with 10 mins easy, 15 mins tempo and 5 mins cooldown. Not running very fast at moment and average HR was high 140s for the 15 min tempo section. Tired so didn't (or couldn't) increase HR. Ideally tempo section should be building to low 160s for a small part of run.

Have done speed sessions for run, bike and swim so far this week and glad to have them behind me. Ideally shouldn't be doing them without a days rest between each speed session but have to work around work, life etc.

Total training time: 1hrs 15 mins

Day 8 - Bike Intervals with Mr. Gilbride

2009-05-12T21:08:00.000+01:00

Arranged to meet Shaun Gilbride at 6am for bike intervals. The plan was to cycle from Eurospar to Dublin road a number of times, a distance of 1 mile. Very windy so planned to cycle opposite direction, i.e. Dublin road to Eurspar, as wind behind us. That plan was scuppered when Shaun suggested we cycle into the wind as it would make us push it harder on the bike. Typical of Shuan, as he likes to go hard on the bike. Powerful cyclist, especially on flats, so good person to make me push it. Also the person who is organising a team of 4 for the Race around Ireland in September, of which I am one of the team.

Did 5 * 1 mile intervals with 6 mins recovery between sets. Average HR for each was 162, 163, 158, 157 & 161. Maxed out at 175 during last interval. Total time on bike, including warm up and warm down, was 1hr 5 mins. A bit behind Shaun for each interval. Enjoyable and hope to do this each week as intervals increase and recovery decreases.

Did 30 min recovery run later on in day. Very slow at average pace of 9.1km. Average HR high, especially at start. Strange as was definitely taking it easy. Still time on legs is what counts as hope to build up durability in the legs, as this is my weakest leg in triathlon. A 5hr 5 min marathon time in Ironman Germany is testament to that.

Overall time amounted to 1hr 35 mins.

Day 7: Wanna be like Arnie

2009-05-11T22:15:00.000+01:00

Went to gym at lunchtime and did a weights session. Did 2 sets of 15 reps for different body parts, focusing on major muscle groups. Lasted about 30 mins. Weights were not heavy as just starting off.

This is an area I have always neglected so gonna try and keep it going during these next few months. Hope to do 2 or 3 sessions per week. Try an increase muscle mass, which in turn will use more calories on a daily basis than fat, which will eventually lead to fat loss. That's what the experts say anyway. We'll see!! There is mixed opinion on whether this can help cycling or running, but give it a go anyway.

Evening time did a coached running session in Loughshinny with Leewa, a Loughshinny based running/triathlon coach from Holland. Few swords cyclists there including Ferg Ryan, Lochlann Walsh as well as Gav Farrell, John Monks and Emma's other half, Garret Early.

Session lasted about 1 hr 10 mins and was an interval based session with 2 minutes at HR of 140, 3 mins at HR of 150 and 10 mins at HR of 130/135. This set was done 4 times. Avg Hr was 138 with a max of 158, so kept the run under control. This will be my run speed session for the week. Good to have it over with so early in the week.

Total training time today 1hr 40mins.

Day 6 - 1st Week Over

2009-05-10T18:54:00.000+01:00

After an Asian Chicken Salad in Stoops, a packet of maltesers watching Ghosts of Girlfriends Past in Balbriggan cinema (blame the wife!!) and finishing off the chocolates the babysitter left behind, I think the old nutrition needs a bit of sorting. Oh forgot to mention the Battered Calamari for starters. But I did have 2 diet cokes!!

Anyway didn't do what I had planned. However got out for an hour on the bike. Averaged 29.7km with avg Hr of 144. Happy to go at that speed as very windy even though it was a nice day in North Dublin.

Happy with week. Did almost 9 hours in 5 days.

Main aims for next week is to build better consistency, start the long runs, get 6 bikes in and improve nutrition.

Day 5 - On Bike at Last

2009-05-09T14:55:00.000+01:00

Got cycle in this morning - left Skerries at 7am and did 2hr 4 mins cycle from Skerries to Bettystown to Drogheda and back. Avg pace was 26.8km and Avg Hr 131. Very windy so happy enough with pace overall. Tried to hook up with Lochlann and Dave Russell as they were going same route but we missed each other.

Had no fluid as couldn't find spare bottle. Was told by an experienced triathlete coach before to always take in 400 cals per hour, mainly through fluids, for any cycle of at least 2 hrs and upwards. His reasoning was that many cyclists only carry one bottle of fluid during such cycles and that this is not adequate and hampers recovery. Some people also try and take as little as possible and try and use long cycle as a weight loss exercise. This he maintained was a serious no-no.

Anyways as is normal with me, this advice has been completely ignore over the last few years.

Went for 30 min run at lunchtime with avg speed 10.3km but with a high HR in the 150s. Not sure why so high as basically felt like I was running well within myself and didn't feel that I was pushing it at all.

Good to be out on bike and plan to do another one early tomorrow! Although out tonight so this isn't guaranteed.

Overall time: 2hrs 35 mins with 2hrs 4 mins on bike and remainder on run. Hope to do at least 2hrs 30 tomorrow so total for week is 10 hrs (not bad considering I missed Monday and Tuesday). We'll see.

Day 4 - Race Around Ireland Confirmed

2009-05-09T14:46:00.001+01:00

Went swimming in Belvedere College this morning - got 2000m in during the session. Moved down to a slower lane as felt tired from the soccer last night. Late to sleep with an early rise didn't help either. Got through it easily enough and came in with plenty of time to spare on each interval. Don't wont to spend too much time in the pool as it is only a small part of the event. Just need to swim 2/3 times a week to keep up the consistency. Will hope to eventually reach 4,000 for each session from August onwards.

Did 36 min run during lunchtime with Ian Butler - friend who also lives in Skerries. Did the run with Avg HR of 141 and time of 36 mins. Not a lot but gotta start somewhere.

Just confirmed my entry with Shaun Gilbride for Race around Ireland. Discussion on this is for another day.

Looking forward to the weekend from a training point of view. Need to start getting time and mile in on bike though.

Total: 1hr 26 mins - as 50mins for swim and 36 mins for run

Day 3 - Can't Beat a Game of Footie

2009-05-08T11:56:00.000+01:00

Didn't do Arcath race with Swords last night as didn't think I would be up to 2 laps of the course - never mind 3. Turned out it was 2 laps but would have still struggled, as by all accounts it was a tough race in tough conditions.

Today got in 2 games of indoor football for total of 2 hours. Good banter and good craic makes it an enjoyable way to get some exercise. Whilst not exactly 'ironman' training still a good workout and burns the calories. Felt obliged to eat a few chocolate biscuits with a cup of tea afterwards as I vegged out watching the mentalist on RTE.

Planned on going swimming this morning but body tired after previous days exertions so missed the workout.

Total Hrs: 2hrs - although not typical training still log the hours.

Day 2 - The Actual Start

2009-05-07T13:54:00.001+01:00

Well yesterday was not actually first day of training - as went home and did a quick plan for the weeks ahead.

First port of call was 7am swim session in Belvedere College. The pool normally opens from 6.30 to 8.30 but, between 7am and 7.45am, Tony Morris holds an organised swim session with different lanes for different abilities. Currently holding up the back of the second fastest lane. Made it in just on time for the Wednesday session (no warm up) which is a lactate threshold session - all out speed (relatively speaking!!) with long rest between intervals. Total swimming was 1,550m.

I generally find it easier to swim with groups as long swims on your own is too boring.

Straight after work was a 50min run at a HR of 138. Avg pace was 9.8km - slow but have to start somewhere.

My two biggest aims over the comings months are:

1. Try and eat less of the bad stuff. I generally tend to see large quantities of bad food on a regular basis. Sometimes the more I train the more I use this as an excuse to eat bad stuff on the basis that I have burnt enough calories during a workout. Less weight equals more speed. Anyways this will be a slow process.

2. Training will not affect family time. As most athletes know this can be difficult especially from a cycling point of view as you need to put in the hours. I find that when I am training well it can become all consuming and I forget that it is only a hobby. Will try and do most workouts during the week before work and during lunchtime and early at the weekends.

Anyways, total training time was 1hr 35 mins - so not a bad start to the programme.

Day 1 - The Start

2009-05-05T15:38:00.001+01:00

Having spent the last few months (try best part of the year) doing nothing I have decided to get back in action. When I competed in ironman Germany last year I was reasonably fit but missed the final six weeks training due to a bike accident on the balbriggan road. Did time of 11hrs 58 mins and achieved my goal of breaking 12 hours but failed in my other goal of beating Swords cc cyclist and 3Dtrier Lochlann Walsh.

Had planned to go back this year with Mick McBride (anothers Swords cyclist) and Lochlann but won't make it due to ...................... laziness!! This laziness was confirmed to me in the first three Swords races of the year - apoor TT, an abysmal Ard Cath race and a poor showing in the Bog of the Ring race (which I won the previous year). Anyway no excuses as you can't hide from the lack of training.

So in order to motivate myself I am setting this blog up which I hope can make me do the hours needed - on the basis that I don't want to quit when some people might be taking notice of my training.

So main goal is Challenge Barcelona on 4th October and training starts today!! A number of other events planned along the way. Current weight is 220lbs (just shy of 16st).

The plan is to go sub 11hrs 30 mins.

Will post training along the way so that you can look at to compare against your own or even to criticize.