New Pains New Gains

I thought I was doing to fall over with the pain, where did that come from?

Let me explain how I got into such a state.

I have been increasing the duration an pace of my training in the last week. Also mixing a cycle and run together. It's been going well and I am beginning to appreciate the stamina I will need to build up to complete Gael Force West, 6 hours of even light activity will take it out of you never might climbing a mountain as well.

So I am on the cycle home after the run, feeling good, when as I reach back to adjust the light of my bike I get a shoulder cramp the likes of which I have never experienced. I recover enough to pull the bike over and start to stretch it out. I don't know how you even shake off a shoulder cramp, do you rotate your arm or stretch or what?!

I have never gotten a shoulder cramp and certainly not of this intensity. I'm taking it as an early warning that I need to over haul my stretching programme and probably my cycling technique.

Time to go looking for advice and I think next Wednesdays Duathlon in the Park could be he source.

I'm discovering through this and other incidents that I truely am a Rookie in the world of running/cycling and combination events.

What gets measured , gets done

Tom Peters (of In Search of Excellence fame) said it best "What gets measured , gets done".

Anyone that has had to report a project status to a boss on a regular basis knows how true this is. So I've been keeping a training log to see what I'm getting done.

There is no denying when you see the raw stats in front of you it puts things into a different perspective. You come in after a session and with the natural high you are very pleased with yourself. Unfortunately I can no longer afford myself the luxury of just getting out there, I need to improve significantly if I'm to complete the Gael Force West challenge.

Check out the training log, (Google Doc) it's there for all to see.

The next stage is to turn this into a plan with targets to aim for not just records of the past

That dodge knee

When you get older it's less about the training and more about injury management - Old Dublin runner




Achilles had his heel, I have my knee. It is holding up but remains a constant threat.

I mentioned I had a weak right knee previously and at the start got advice from a physio. Well so far so good. I am doing the strength building exercise, only running on grass and the ice pack works wonders, even better that the "magic sponge and water" from my GAA days.

I realise from talking to other runners/GF6 participants that everyone has a dodgy something; back, ankle, hip or knee and that you recognise the weakness and prepare accordingly. No excuses.

This is a life lessons that Gael Force West is pressing home. We all have weakness in our character and by recognising it and taking action is the only real solution. Just like a weak knee it will probably require special attention or even radical action to avoid further problems. It is also possible that it will never truly be cured only the impact reduced.

Now this procrastinator needs to get back to his family accounts, but wait, what is this article cadence breathing that looks so interesting.......

Producing a Burning Desire

Reading an interesting post over at Zen Habits on 5 Foolproof Ways to Produce a Burning Desire for your Goals.

1. Make Sure You Pick the Right Goal
2. Know that You Can Do It
3. Keep Notes of Success by Others
4. Find Companions on the Same Journey
5. Make Use of your R.A.S (Reticular Activating System)

I'm now finding that I have to work harder on motivating myself. The training is getting harder but the obstacles of life in general are also becoming more frequent. Maintaining the burning desire with 16 weeks still to go until Gael Force West is all important.

This blog is part of that motivation so please add your words of encouragement.

More than the sum of it's parts

This the the first morning I have actually felt really sore after my training session. It's a case of the impact of the whole being more than the parts.

I decided it was time to add cycling to my running routine so I took the long way to Bushy Park, my normal running venue. I basically added 10-15 minutes of brisk cycling to my normal 30 minute run.

Was there a difference? More than expected.

When I got back I felt more tired than expected (sorry Lorraine for falling asleep) and this morning I was sore when typically I would not.

On the up side I felt pretty good getting off the bike and into my run and back again so with a bit more practice and expert guidance I hope to be OK with the 1st Duathlone in a couple of weeks.

Dublin Tri - On the way to Gael Force West

I'm doing the Dubin Duathlon Series as part of my preparation for Gael Force West.


It had been suggested by other more experienced competitors (Kenny) and it makes sense. Focusing on smaller goals on the way to Gael Force West will focus my training and give me a chance to test out other elements of my preparation.

Things like: are the colours of all my gear clashing enough, find out what a "split time" is, ensure my sun glasses make me look like a pro, etc . Most importantly I will be able to tell all who might ask that I'm now a Duathlete, and watch the awed expression on their faces.....this fat bloke is an athlete?

It's actually doable by anyone with a bit of fitness, just don't ask me my times afterwards.
Here are the dates and distances for Dublin but there are similar events all over the country, see here.

• 06/05/2009 Distances 2.7km run, 13km cycle, 2.7km run
• 03/06/2009 Distances 2.7km run, 13km cycle, 2.7km run
• 01/07/2009 Distances 2.7km run, 13km cycle, 2.7km run
• 05/08/2009 Formula 1 Duathlon - Distances 2.7km run, 8.5km cycle, 2.7km run, 8.5km cycle, 2.7km run

Tip: If you think you will do all 4 events (or others) it's worth joining Triathlon Ireland for the waever on daily registration.

Play Dough

Just bought another important tool to aid my training, Play Dough.

No, it’s not a secret food supplement, saddle lubricant or even a cure for chaffing but it’s just as valuable.

It keeps my kids busy for 90 minutes while I try to get a stretch, run and or cycle.

One of the things that put be off doing anything like a Gael Force West challenge was trying to fit it into an already intense schedule. 3 kids, a dog, a wife, work and "a life" are enough at the best of times but to add training for any event seems impossible.

So far I am managing based on a few simple "rules":

• Have weekly goals, it gives you daily flexibility.
• Take your opportunities when you can e.g. do strength exercises while feeding small boy or take a brisk walk at lunch, etc
  
• Get help and support, when your partner is with you just about anything is possible
  

Kids are in bed, Corrie is distracting my other half. Time to "pound some tar"

First long cycle

“Pain is temporary. Quitting lasts forever.” – Lance Armstrong

Finally got on the bike for my first training session. This is the first time in 15 years I have cycled for more than 40 minutes. Given that there is a 44 KM leg in Gael Force West I need to start racking up the miles.

The bike I will be using is the Escape R2 from Giant which I got in Cycleways in Tallaght, nothing fancy. I'm reliable informed that the off road section is only 300 meters so a full road racing bike is definitely an option for the pros, if they don't mind the carry for a short distance. My own choice of bike is simple, it's the one I ride to work every day.

Well the lessons I learnt from my first long cycle?

• Wear sunblock, even if it looks over cast
• Wear glasses, it stops the bugs hitting you in the eyes
• Get a water holder for the bike, you'll need it for the longer journey
• Go out early to avoid the traffic (Sat and Sun mornings)
• Get cycling short with extra padding, enough said
• Bring a spare tube and kit
  

There's going to be a lot more cycling if I hope to get up to 44 KM and I imagine a lot more lessons.

A Runner's Blog ...One Step at a Time by Sean Lloyd

A Runner's Blog

...One Step at a Time

by Sean Lloyd

This is a really interesting blog I found. It's a mix of experience, technical information and general observation on all things running. He describes his view point as being "from the middle of the pack" which sums up why it's a great read for a running rookie.

Training Plan

Started to develop a training plan, still working on details but you will be able to track progress, if you are curious, from the My Training Plan link on the site.

Feel free to given me any feedback, I need all the help I can get

Fit4LIfe - Excellent Resource

fit4life - Fitness, fun weight loss and well being


While in trying out new runners in Runways the shop assistant gave me the Athletics Ireland fit 4 life booklet. What an excellent resource for a rookie runner. Although it is aimed at women in sport it's advice is relevant to both sexes. It's free

It is mainly a 52 week training diary but there are a number of articles perfect to guide and motivate someone training for a long distance event.

You will get all the advice contained in the booklet online at Athletics Ireland website but having a hard copy at hand makes it so much more compelling.

Do socks make a difference?

Do the socks you run in really make that much of a difference? A question I answered for myself, the hard way.


My first experience of "special" socks was way back in school when we were encouraged to wear white tolling socks for sports. In later years it was the football and basketball socks. Lets be honest, it was more for asthetic reasons and too "look the part" than to improve performance. They were also easy to through in a boil wash.

I started innocently enough with a pair of regular socks. That's when the painful lesson began. 2nd day in a blister. I then got a couple of ALDI running socks, with a little padding in the friction spots. A little Better.

Then I spent a bit of money and bought a pair of ASCII Kayano and finally a pair of Helly's (top picture). What a revelation,the dual layer felt odd when I first put them on but my feed thanked me after the run, what a difference!

I'm not going to get all technical about the sock, I'd only be rehashing the manufacturer's claims, but I will advise, no implore, any novice runner to invest in good socks. It will make a difference.

With my new socks those runners are looking a little tired looking........

Three rules for the new runner

I read this article and loved its simple lesson

Newcomers should follow these three rules:

• Run more slowly than you think you should.
• Don't run as far as you think you should.
• Run more often than you think you should.

- Petrofski Williams

Time-to-Run Review

I found this site, Time-to-Run while trying to track down a decent training programme to follow. As a Gael Force West Rookie I am starting from scratch on all fronts so I've been told to get some advice, join a running club and check out some sites and forums. This is a sample from the latter

For a beginner like myself it has some good articles and also moves you along to more advanced programmes quickly. It's got the functionality of a big international site but enough local detail on the Ireland sub site. The calendar is a bit bare but a local (.ie) site would always be better for that anyway.

I browse on the topic, to keep motivated and keep it "top of mind". I also know I need to take my training up a gear if I hope to complete the GFW challenge.

Talking a good race

“It's not the same to talk of bulls as to be in the bullring”

- Spanish Proverb



Why do it?

The few people I've mentioned too that I'm doing the Gael Force West challenge have of course asked why? It's actually very simple, I got tired "talking a good race". Let me explain.

I'm a talker. I like nothing more than to discuss the pros and cons of any given situation or task. Be it painting our kitchen, upgrading the car or buying a new PC. I'll get every ones opinion, read the book or search on line for hours to be sure of my decision Anything but actually do it.

So when I saw an article in the Metro one day about Gael Force West I remembered my brother had done it and loved the experience. I mentioned it to a friend who also loved the idea. That evening I told my wife about the article over dinner and she said "you have my support but you always talk a good race, just do it this time".

So I did, and it is making all the difference.

The ghost of runs past

“The healthy and strong individual is the one who asks for help when he needs it. Whether he's got an abscess on his knee or in his soul.”

- Rona Barrett


Last weekends long run did more than just tire my muscles it woke a ghost from the past, an old knee injury. One of the reasons I stopped running many years ago was that my right knee started to repeatedly get sore to a point where I stopped my daily runs. This time I decided to take action the moment it appeared again.

So I spoke to my brother who recommended the Tallaght Physiotherapy Clinic and went for a consultation. I won't bore you with the details other than to say I have a list of exercises to strengthen the muscles around my kneecap and will probably be back for another session to examine my foot to see if inserts for my shoes would be helpful.

Back on the road again last night so here is hoping the additional exercises will protect that dodge knee!

First Long Run - I'm sore

At the weekend I went for what I can best describe as my first "long run".

I'm sore.

I think I did just about everything wrong. Didn't warm up/stretch enough, ran too far, didn't cool down properly and proceeded to do some DIY around the house.

Tired muscles are one thing but I have annoying pain in my lower back and my right knee is also acting up. This after less than 40 minutes of exercise, what hope have I of completing Gael Force West in 5-6 hours!

Special in ALDI

I noticed that ALDI are doing a special on Thursday on running equipment. Vest, shorts, runners, etc. I also see LIDL are doing a special on a Road Racing Bike in a couple of weeks.

There is a significant price difference between the discounters and the specialist shops that cannot be ignored. For now I'll pick up spare shorts, socks and running jacket.

Updating my running shoes is going to be a whole different story.

First Steps from Cool Running

I have found some great articles on running for beginners over at Cool Running

One in partcular good article was First Steps by Josh Clark.
"A patient and conservative approach to your new running routine will make your workouts easier, safer and, yes, even enjoyable."

There are a host of other useful articles and tips, a site I will be making more visits too

Officially Entered !!

Entry Confirmation

Congratulations Rookie!

You have successfully signed up!

You are registered in 'GFW6, Solo Mixed'


Log on to the mailing list to receive the full scoop in the run up to the event. We will be in touch again pre-event with detailed joining instructions, location information and registration information. We look forward to seeing you for the event and in the meantime please do not hesitate to get in touch with us at info@gaelforcewest.ie if you have questions on the event.

Good luck and see you on the Start line.

GF Crew

Nothing (ad)ventured nothing gained

"The reason why so little is done, is generally because so little is attempted. "

- Samuel Smiles



I've decided to run the Gael Force West adventure race.

Why I'm doing it is for another post, to be honest I'm not sure myself, only that I am. I don't really know what I'm letting myself in for only that I have 20 weeks to get prepared.

I think this date, April 1st, is probably quite symbolic. "Fools rush in where angels fear to tread" and all that.