Back In The Game!

Good news on the injury front thankfully, achilles, calf, shin splints etc all seem to be on the mend. Saturday was my 1st real test going long on my run for the 1st time in 2 weeks. Kinesio tape on, compression calf sleeves on and I was ready to rock. Kevin was my agony aunt, and partner for the run once again. I knew when he told me to stop talking about the injuries, that really meant shut the hell up! lol

We kept it flat, and the pace was steady, nice handy 8min 40sec average, which I was more than happy with, and for Kev, well, that’s a walk compared to his usual. Haha We completed a total of 14 miles and all felt good as far as my legs were concerned. A tad tired but that was to be expected really. My head was back on the straight and narrow and that’s the main thing, maybe I can salvage something from this marathon after all! I guess we’ll know in 5 weeks time!!! 🙂

Tuesdays was swim time with the Tri Club, my lane was Thomas, Josh, Jonny, Roger and myself. The pace seems to have increased this past few weeks for sure, I definitely needed to concentrate and focus that bit more to hold the pace set by Josh and Thomas. All was good though, warm up, drills and build set well planned as always. The main set was 1800m in total and once we got going it seemed to flow fast and we were done in no time. A great session as always planned by Mervyn, good work, cheers mate.

Wednesday was cycle time, and I was home from work as quickly as possible to make the most of the ever growing daylight hours. Wind had died down a little from what it had been earlier in the week which was pleasing, we really have had some shocking weather as of late. I made my way to Limavady, around Myroe and the bridges, my pace was good considering the lack of bike time I’ve had recently. I started some hills on my way towards Dungiven which brought my average well down, and the head wind on the last 5 mile straight to Ballykelly didn’t help the matter either. All in all though I was happy with how I felt, daylight ran out on me and I finished with 26 miles at an average of 17.5 mph.

Today is rest day, forced on me really as I’m off to Manchester later. On the plus side, my next training will be very exciting, I’ve got my 1st Velodrome session on Friday at the national cycling centre. Getting on the boards for the 1st time will be amazing, I’m a tad excited as I’m sure you can guess LOL 🙂 Aaron

Manchester Marathon Is Getting Closer!

Saturday was time to go long with my running, Kevin was my partner in crime for the day. Kev is a cracking runner with some great marathon times to his name, so I knew I was in great company as far as ability was concerned, and I was right, there wasn’t much slacking with Kev in charge.
Saturday wasn’t the best of days as far as weather was concerned, it was about 2 or 3 degrees C and the snow and hail was starting to fall. The roads were fine though which was handy enough, plus this Manchester marathon is getting close, so it would have to take more than a snow shower to stop us lol The long miles must continue 🙂
We left the leisure centre and headed around the bridges, wind and hail battered us head on, I sure was glad to see Swans Bridge which was a change in direction for us! Miles 1-5 went in well though considering, the craic was good and Kevins running knowledge and marathon stories kept us entertained.
A loop of Myroe was the next part of the route, this took us to around mile 14 when we had completed it. My calves were holding up well thankfully, and as we approached Limavady, we could lift the place a little too, both of us were feeling good. On mile 17 which was our final mile, we managed about 7:45 min/mile pace, I must admit, I do love a quick finish, it replicates races really, so it’s a good thing to do in training.
Soaked and very cold, but happy with the run for sure, 17 miles at an average of 8:31 min/mile pace. Kevin was a great running partner for the day, thanks for that mate. I’ll be asking for your company again no doubt.
Aaron

Getting A Shock In The Pool!?! ;)

Pancake Tuesday is 1 of my most favourite days of the year, and Andrea and I lost count of how many we ate at lunch time lol. Nothing else for it than to work them off then eh?
First of all it was a 5K run for me, nothing crazy, just around 9 min mile pace to get myself back into the way of going for the weeks training that lay ahead.
The pool was then calling me, and Andrea joined for my swim training. Now I know she was in the local swimming club for a good few years as a teenager, but I thought her pace would be long gone to be honest. Wasn’t I in for a shock.
We started off with a gentle 250m warm up, followed by some drill sets and then a build set. Keeping up well at this stage wasn’t surprising, and I thought once I get into some 50m and 100m speed sets I might shake her off.
The first 50m sprint was swum in 40 seconds, and low and behold Andrea was right there on my toes at the end of the length, as they went along my worst 50 was about 44seconds, and sure enough, there she was, swimming steady as ever. The 100m sprints would get to her maybe, my first was 1:34 and there she was on my toes right to the end. We kept going and my last 100m sprint was 1:42, and Andrea matched that too. We ended with a 2K total which was more than enough, I wanted out before I was shown up anymore hahaha.
Any speed I have comes from hard work and strong shoulders, but for Andrea, her stroke is soso good from her swimming club days, she can swim so much more efficiently in the water, maybe I’ll swallow my pride and ask for a few tips next time!! 😉
Aaron

Double Days Are Worth It :)

My weekends training was decent, as usual I had my endurance swim on Friday morning with Katherine and Barry. A handy 100 lengths in around 52 mins I believe, pace was good as Barry was pushing just a tad harder than I’d usually swim my endurance sets at, but none the less, it got it over and done with earlier 🙂
As I was due to have a Sunday off for the first time in a long time, I had to do a double day on Saturday. This wasn’t a brick session, just a double day, so it wouldn’t be too taxing on me I’d hoped. My alarm went off very early, still dark outside, and I was groggy to say the least. Shane and Chris would be grand if I didn’t turn up for cycling surly? Haha…. This lazy thought wasn’t long from clearing in my head as I layered up with lycra from head to toe.
We met at Tesco Express as usual, and made our way along the coast road to the Downhill. The craic was decent as expected with the lads, and the miles built up in no time at all. On our way back we looped around the famous ‘bridges’ of Limavady and Myroe and from here I made my own way home, giving me an easy 35miles cycling in the legs, pleasing for all I needed today.
After some food, and a sneaky wee power nap I was ready for part 2 of my double day. I was meeting Andrea for part of my run which would break up the miles for me I thought. Mile 1, 2 & 3 were grand, plodding along happy enough, then 4 and 5 my calf started giving me some sort of problem. It’s been coming and going like this for a few weeks, I think I’m not recovering from my intervals quick enough, food for thought maybe!
I saw a pink dot wayyyy in the distance coming towards me at mile 5, Andrea was now some welcomed company I can assure you, and it took my mind off my calf for a while. We looped around Myroe which is good and flat, and as it was Valentines Day, this was a perfect date don’t you think? 😉
Andrea ran 5.5 miles with me as I headed in the direction for home, my calf had finally warmed up/cleared itself, from whatever pain it was in earlier and I could push on hard, my final 6mile was the most comfortable I felt all day.
I ended with 16 miles at 9:01 min/mile pace, the feeling after a double day is soso good, so good I might try a few more of them, and the fact I didn’t have to set my alarm Sunday morning was unreal lol 🙂
Aaron

Sunday Morning Miles.

Yesterday, the Manchester marathon was 11 weeks out from race day, and no matter what the weather had in store, the miles had to continue. The Sunday morning runners, of which 99% of them are in Springwell Running Club, had agreed to face the wintery conditions regardless. John, Bob, Simon and I made the early start of 6:30am. The thin layer of snow on the ground actually had some decent grip which was pleasing. We took things easy and found our rhythm for the first few miles, as we looped around to collect the rest of the runners who treated themselves to some extra time in bed 🙂
Barry, Ian, Aidan, Davy, Amanda and Kerrie had now joined us early birds. As always, the banter and chit chat among everyone makes those miles disappear very fast indeed. We made a short loop around Limavady and eventually started to head out into the country for a few miles. The snow in the countryside makes for some decent views and pictures of course. Davy and I were keen for a selfie in the snow at 1 point, but neither of us had our phones which is unusually haha
On our return into the town, everyone peeled off in their own direction according to the amount of miles they wanted to achieve. Kerrie, Davy, Bob and I stayed together right to the end which had my total at 15 miles, perfect. I must add, that mile 15 was by far the fastest of the lot! Kerrie informed us she was keen to get done and dusted, and likes a good sprint finish to replicate a race situation. I’m your man I thought, and of course Davy was eager as ever for a bit of craic. We reduced mile 15 to under 7 min mile pace in the end, a great finish from the 4 of us for sure.
The feeling of satisfaction and achievement after a good run is fantastic, the added factor of the snow and the fresh morning helped too, there really isn’t anything better. Well done everyone and the company was great, thanks.
P.S – I guess turning over and curling into the duvet comes close to that feel good factor, but not close enough lol 😉
Aaron

Midweek Miles.

The weather is slowly starting to annoy me. If it’s not rain, it’s snow (both of which I can deal with to be fair) but those mixed with constant wind and frost/ice is the annoying part. Needless to say, I’m still trying to put in some decent sessions, I just like to rant about it now and again.

Wednesday was as usual, interval run training. The snow threatened all afternoon, but thankfully held off just with enough time for us to finish our set. Colin had yet again planned a ‘toughie’, it seems 400s are the bread and butter of interval training. Norwegian 200s or 400s or whatever distance it is, were mentioned once again, Decky and I have yet to nail it on head as to what part is the Norwegian, we think it’s the 1^st 100m or maybe it’s the 1^st 200m. I will confirm this 1 day 😉 Lol lol

The hour went in fairly quickly, as well and the ice, which brought an end to the running, last thing we needed was an injury. I finished off with a 15 min core workout, short and sweet but it done the trick.

Thursday seen loads more snow and wind, mixed with as usual rain/sleet. Luckily enough it was just a roller session on the bike for me. Tunes on and volume up, my kitchen was like a nightclub. Hard intervals really aren’t fun, but if I expect results in the summer, there really isn’t any other answer is there? haha I finished my hour with an average of 20mph, not too shabby!

Friday AM and the alarm went off at 5:40 for a swim set. Seriously hard to get out of bed, but it must be done. Friday is just my endurance set, so there’s nothing to crazy going on. Katherine and Barry also made the early swim, so I at least had some company. The water was soso cold, coldest I’ve ever felt it in the pool, Katherine is for wearing her wetsuit next time lol. We managed 2.5K in just under an hour, pleasing for sure. I think what got us through, was the thought of getting out of the cold water, that, or the thought of breakfast when we were done 😉

My mid week hours built up not too bad in the end. I will top that up later too, as I’ll be taking a core session for the Tri club. Busy times, but sure I love it. 🙂

Aaron

Intervals!

As much as I love doing my own thing when it comes to running, I feel I’m not pushing myself as hard as my ability allows. So, there’s only 1 thing for it, and that’s to go along to an interval session on Wednesdays evenings that some Springwell and Triangle tri club members go to.

Gentle jog to warm up, with some high knees and repeats of a set of steps was the order of the day. Colin’s knowledge is second to none and his guidance is something I’m happy to take onboard.

Our main session was called, Norwegian 200s. Initially I was intrigued with what this might entail, and when explained it all made sense, focusing on running style to start with and then eventually working your way up from 75% effort to 100%. When putting it all together you really could feel the difference in your style of run, it was a great session I must say.

The craic was good, and I enjoyed getting out with a few mates again, getting a catch up with the likes of Davy and Chris. Chris’ running is top notch, so for me to try staying in his showdown will bring me on well I hope.

Now lets get this flight to Manchester, and get some new scenery to look at on my runs for a few days 🙂 laters….

Aaron

Ironman Swim Set Of Death!

As I pen this blog this morning, my shoulders and traps are tight, and refuse to loosen up anytime soon by the feel of it. Why’s this you might ask? Well, if you’re intrigued, it’s best you keep reading, as I’ll fill you in on my swim set that I will name THE IRONMAN SWIM SET OF DEATH!

As normal, Tuesday’s Tri Club swim, at Roe Valley Leisure Centre starts in the usual manner. We catch up on the banter with everyone, have a chat about a few sessions, and typically for this time of the year, it’s all about, did you enter this race… or that race etc etc! Thomas and I, thought we were among the 1^st few in, only to realise Peter ‘the main man’ Jack was already in doing an extra warm up before the set even starts (all with a broken finger too)! Anyways, eventually, in come the lads who can manage to change a civilised conversation into a carryon with jokes and slaggin’ galore, who else of course, but Mervyn and Stevie Keown! 😉

Mervyn is the swim coach, and his sets are 1^st class, and usually very enjoyable. This was of course until someone was smart last week and said it wasn’t enough, I’ve yet to find out who that was, but all fingers seem to point in Stevie’s direction, and I’m sure he said that as a joke to wined Merv up. Of course this means Merv’s set was going to kill us this week, and that’s exactly what it done, well to all of us bar 2 😉

The warm up was a steady 200meters, followed by a drill set with a mix of kicking, front crawl and back crawl. Then the build set, going in pairs side by side, it was 25m sprints, I was paired with Big Stevie (my roomie for last years Ironman). It was neck and neck between us and almost for all the 25m sprints we couldn’t tell who got to the wall 1^st, but just for arguments sake, I’ll say I did 🙂

Now time for the main set, this might not look like much on paper, but believe me it’s a complete killer!

Main set:

7 x 50m

6 x 75m

5 x 100m

4 x 125m

3 x 150m

2 x 175m

1 x 200m

A total of 16 people started the main set over 3 lanes, my lane had 5, Thomas, Josh, Stevie, Jonny and of course moi! Each of us had our turn at the front, some for most of it (cheers T) some for none (good man Jonny)lol with Josh, Stevie and I taking a bit now and again. We plugged away at it, slowly the lengths were getting ticked off, a bit like the swimmers. By the time we got to the 2 x 175m it was just Thomas, Jonny and I left, and that’s out of all 3 lanes! Hahaha

The total for the night was 3800meters swum for Thomas and I (that’s Ironman distance)! I also thought Jonny was included in the 3 amigo’s who lasted the distance, but at the end he admitted, not the full warm up, and he skipped 1 of the 125m!! Tut tut Jonny. This leaves us with just the 2 survivors, Thomas and of course me. I must thank Thomas for taking the lead A LOT at the end, the drag pulled me through, good man T! Mervyn, you managed to kill off 14 out of 16… if you’re reading, please… never again bring the set now known as THE IRONMAN SWIM SET OF DEATH!!!

Aaron

Cruise Test, Roller Action & 400m Repeats!

OK, so I sat myself down, and pencilled a few different plans for the next 8 week period, trying to find something that will fit in between my 2 very busy jobs 😉 as most of you know, I get it tough (ah ha, aren’t I such a joker). Once I got my wall chart up again, it all slotted into the pattern I had hoped. I feel like I’ve got a great plan in place now, with a decent balance of the 3 disciplines. Hopefully I can keep it going for the next 2 months (as long as the wintry weather allows of course) and by spring I should have a tidy wee base build for myself. In theory, this should pay off I hope lol

On Tuesday, it was swim followed by a roller session. Triangle Tri Club swim is always tough, which is good, isn’t it? haha! Mervyn’s the main man for swimming that’s for sure, and week in week out, he provides us with not only the ‘tough session’ but an enjoyable session. Of course the enjoyment comes hand in hand with the ‘ejits’ in the swim lane, when you have Stevie Keown and Mervyn together, there’s never a dull moment!

The usual warm up, with a few drills and a build set goes in pretty fast, and before you know it the main set is staring you in the face. Looking on paper, the cruise test of 10x100m at your best pace, with 10seconds between each 100m looks a tidy wee set. Though I can tell you, it’s a hell of a lot tougher than it sounds.

Thomas ‘the top man’ as always leads the lane, it might be that bit tougher at the front, but I know for a fact he loves it, isn’t that right T 🙂 I went out 2^nd with big Stevie on my tail, we held onto Thomas’ pace till halfway, and soon found ourselves blowing bubbles! We settled the heads a bit, and found a pace a little more suited to me and the big man lol! I think our finish time was 18mins 30secs or there abouts, it’s not much of a true time though, as a congested lane made it difficult to pass, and also made it easier at times when drafting a better swimmer. On your own would be a true test, but I can assure you, I’ll not be trying it, everyone was ‘done’ by the 10^th 100m that’s for sure.

When I say ‘done’ I guess I mean, glad it’s over, though the thought of stopping before 100 lengths were completed wouldn’t do, so Thomas, Stevie and I splashed about a bit more, why? You might ask, because we can, is the answer 😉 Ironman mentality kicks in, go long or go home! Haha

Straight home and onto the roller I got, parked right in front of the TV, and watching football, perfect! The time flew in, it was just a steady spin for 45 mins during the 1^st half of the footie. Sitting happily enough at 18mph average, it ticked the box for what I needed. A good 2 hours in the bank, all is good! 😉

Next up was yesterday afternoons run session, it was back to the hard work of intervals. From work I ran over to St. Columbs park running track, this was my warm up complete with a few stretches, sprints and strides etc to go along with it.

After getting some sound advice from Andy, a fellow MAMIL, I knew what was required for the 400m repeats that I’d planned. Each 400m should be slightly faster than my 5K pace, which I done as best I could, all of them were between 1min 25 and 1min 30, and have only 45 second recovery between each of them. You must always have that feeling of control, so working at around 90% is key, rather than busting yourself trying to give 100% each time, effectively ruining the plan which has been set in the 1^st place. This is my favourite run session, I must admit, but when the wind is 25mph with much faster gusts, rain battering my face, it made it a seriously tough workout. I was a happy man once I made it to the end of the 8^th 400m that’s for sure. I had a handy wee jog back to work for my cool down, job done for the day, result! 🙂

Aaron

A 10K Date :)

Seriously over eager to get back into the swing of things, saw Andrea and I take a risky run in the frost last night. For sure it was chancy, but as always with me, optimism was high.

Our plan was 10K, which pretty much is the perimeter of Limavady, using the bypass and as far up as Whitehill. We started at Roe Valley Leisure Centre, and assessed the frosty paths as we went along for the 1^st half mile. Fair enough, it was a bit dodgy but nothing we couldn’t cope with, on we went. Steady does it, and we had a laugh as we went along. We chatted more on a 10K jog than we would have if we went for dinner haha. Perfect date night I thought (bet Andrea doesn’t agree) 😉

We both ran comfortably enough, we kept the pace down to make sure we didn’t take any risks of hitting black ice, and ultimately resulting in injury.

Today is a relaxed day, with a little swim later this evening. Mervyn and I have organised a teamed 5K run tomorrow morning for our Triathlon Club, and I don’t want to be tired for that, lol. Big performance will be needed, you’ll hear all about it soon 🙂

Aaron