[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.

–

See you out there!

Sean

When mañana arrives - you'd better be ready!!

#TrailTuesday - nightime trail runs

I get so distracted that I forget to update this little thing of a blog that is supposed to keep my training honest.

It's so easy to let it slip, slide away. Skipping a day leads so easily to a week or 4 of doing little or nothing.

"Mañana, mañana" so easily becomes the refrain.

I'm often always motivated by what others are doing and it helps if I do something to motivate them to motivate me kinda like a Gerry Maguire senario :)

This is how #TrailTuesday, #AKWRunstreak and #Zero25k came about. By organising a group event I 'encourage' myself to not back down. I know I have to organise my Tuesday so I meet the group, I get my exercise. I know with Runstreak I have to help motivate others and by default motivate myself. 

Zero25k I get a great kick out of it. By encouraging others to begin  I get to reaffirm the realisation of how fortunate I am that I run. 

I choose to run. How I motivate myself to run comes across as selfish but we all need different tricks to keep going sometimes.

So for the past month I have been training away and now I am building my base mileage through to the New Year when the next generation of Zero25k runners will start and my next group challenge begins for the experienced runners.

Will you be ready for it?

[Training Diary] Week in Review & Back to Ballyhoura

Week ending 19th October: 

Date	Run Distance	Bike Distance	Time	Avg BPM	AvgPace/Km	KCal
13 Oct 2014	9.5		00:49:38	147	00:05:13	787
14 Oct 2014		9.6	00:23:40	141		343
14 Oct 2014	11.82		00:57:59	156	00:04:54	1009
15 Oct 2014	9.52		00:52:01	148	00:05:27	830
15 Oct 2014		9.5	00:25:15	137		355
16 Oct 2014		9.73	00:27:29	137		387
16 Oct 2014	11.63		00:59:56	156	00:05:08	1059
19 Oct 2014		23.74	02:00:43	148		1933

Taking a look at the second half of the week the basic premise is I am wrecked.
The kids, daughter mostly, have attrocious sleeping habits. It's like a merry-go-round in our house with everyone swapping beds. I'm normally a sound sleeper but when I'm woken in the night I don't go back easily and often end up reading for 2 or 3 hours.