Winter is here it's migration time...

Time to move.

With my shop blog on Wordpress and all the #Zero25k stuff over there it makes sense for me to shift my own training log too.

Thank you all for helping me to build this blog, I have all your comments safely moved and this will remain until I know all the posts are safe - I like to look back at previous years too.

You will find my nice new location here at Feileacan Mor

Slán :)

The hurler on the ditch...

hurler on the ditch ‎(plural hurlers on the ditch)
- (Ireland, idiomatic) A person standing on the side of a hurling field issuing (unsolicited and usually unwanted) instructions to the hurlers.
- (figuratively, Ireland, idiomatic) An opinionated person who offers (unsolicited and often unwanted) advice on the best way to handle a situation.

Winter miles = Spring smiles

Well I needed a kick in the butt. That and a weekend away with my fabulous wife (she'll be running too)

I have my #Zero25k group starting again this weekend which is a start again for me - I haven't ran in joy (or anger) properly since August really. The odd trot here and there but just an extended period of laziness have taken hold of me.

Yes, we're busy and the kids have us wrecked but that's no excuse really. There is time to be found, created, had. I'm just lazy at the mo'.

All set to change!!

Yes, sir it sure is. New shoes, new goals, new plans, new coach, new year. Here I come..:D

[Training Diary] The curse of exuberance...

W/C May 25th

Solid start to the week last week. First week training after the #Coast2Coast adventures with +Edel O'Reilly-Conroy.

[Training Diary] Where to from here?

Having just finished up with the #Coast2Coast Adventure last weekend it is time to revisit the diary and plan the space between now and the Beast of Ballyhoura in August. (You can read all the race reports on the #TriHarder website and check out the video on my Youtube Channel)

 Training from here is going to be mostly fully focussed on the Beast and we have a couple of warmup events planned that the team will be tackling to zone ourselves in on the tasks ahead (check #TriHarder for details).

 Here in my personal space my training is longer term aimed at Dublin Marathon and achieving the elusive 3:15 goal that I have chased the last 2 times at marathon distance. I have signed up to the follow the Experienced Marathon plan that my friend Dave has developed for our own running groups you are more than welcome to join in, full information in the link to all the program levels.

 I have taken this week off.

Mostly I have been too tired to really get stuck into anything bar a 20minute swim on Tuesday. Straight back to work on Monday is not ideal but has to be done.

 Thankfully following the Beast we are taking a week off to chill with the kids and maybe go camping for a few days.

[Training Diary] #TurboTuesday - back on the bike with #TunneysTurbo

First time on the turbo in a long time to give the new thread a go with #TunneysTurbo session. Badly needed kick in the a$$!!

The session was quite straightforward ....on paper! Warm up, spin up/down and 5 x 4mins LTHR+10 / 2min easy - cool down.

As I have yet to sort out an upgrade on my Power Pedals I am working off Lactate Threshold Heart Rate (LTHR) as a guide to the effort asked for by the session. Ideally this would be a power based workout using an accurately tested FTP +% as a metric for the workout.

The session as it looks on the V800

With a doubt as to where exactly my LTHR is at the moment I just went off RPE and 'power' feedback from the Tacx Flow to guide efforts relatively.

Knowing that the legs were tired following from the exertions of Craughwell 10 on Sunday, it was a matter of SIU and pushing through.

1st rep might have been a tad on the safe side of effort but I lifted effort and used gearing for each of the other reps to keep the effort up there.

Heart Rate graph - despite a fan and open doors the temp went up!

Happy with the first outing back on the turbo in a long time. I'd forgotten how long it takes to set up, between laptops, tyres and finding my bike shoes! As well as 10 mins looking for an extension lead!!

Looking forward to the next one! :)

[RACE REPORT] - Craughwell10

You know when you set out to not do something but then end up doing it anyway? Well, that's what happened to me at the weekend.

Going Coast to Coast in Ireland

Time for me to step up to the plate and register for some other races in 2015.

My wife has expressed interest in Adventure Racing so after a bit of discussion and looking around we settled on taking on the Non-Stop Coast to Coast Challenge from Co. Sligo to Co. Down in May for our own bit of team building exercise:

16 – 17 MAY 2015 – ENNISCRONE, Co SLIGO – NEWCASTLE, Co DOWNNON – STOP & 2 DAY MULTISPORT RACE ACROSS IRELANDIreland, an island steeped in history and mythology with scenery which rivals that of any other sights around the globe. For many years visitors have flown or sailed to Irish shores to take in these sights and to go home with great memories of this fantastic island. For one week in May many travelling will have their sights set on a truly iconic event – the 26 Extreme Coast to Coast Multisport Race Across Ireland.
Traversing Ireland in a west to east format the route of the 26 Extreme Coast to Coast will pass through unspoilt rural locations, through quaint villages and along one of the most famous waterways in Ireland – The Shannon – Erne Waterway. Whether you choose to race the NON-STOP version or the TWO DAY version you will follow a route which winds its way along 316km of the best cycling, paddling and running terrain Ireland has to offer. Competitors will be truly astounded at the scenery and challenge laid down before them in this fantastic event.

We’re entered to do the Non-Stop version.

Ireland – Coast to Coast – Saturday 16th to Sunday 17th May 2015
Course Option: Non-Stop
Team Type: Pair
Class: Mixed
Club: Team #TriHarder ARTeam Type Name: Gotta Run
Team Member 1: Sean Conroy
Team Member 2: Edel Conroy

Apart from enjoying the experience and completing the main goal for us is to see how we get on together working as a different kind of team, without the kids around!! 

As most Adventure Racers will know there is a dynamic to the team and how it works together before and during a race. It is this dynamic that I think will be different because we are a couple and life partners too. I’m really looking forward to this as it opens a whole lot of new doors for us. What else could be better than finding out that both of you love Adventure Racing?!

Imagine a whole new world opening up for holiday destinations!! 

I've laid out my training diary and goals for each week, I'll post shortly with those. Be sure to follow Team #TriHarderAR as the entire team continues to work on core training fitness towards this years bug goal race.

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See you out there!

Sean