Iron-Voodoo

voodoo

@mariner4life said in Iron-Voodoo:

@JK said in Iron-Voodoo:

@mariner4life said in Iron-Voodoo:

Fuck

The dodgy mo, the blowfly glasses, and the skew wiff helmet.

I bet there are soaked panties all over the northern MB trails

That skew helmet was due to having a bit of a crash not much earlier actually. Must have skidded out on one of the many soaked panties!

they can be slick

And that sir is why I grew the mo....

Apologies @voodoo back to your training regime...

a most welcome diversion

Paekakboyz

@voodoo said all the mums at school pick up

edit: possibly a few dads as well!! the power of that mo cannot be denied @JK

voodoo

OK, 2 weeks later.

Had a go at Dry Feb, didn't go so well. Have been better on the food intake though, down to 98.5kgs this morning - another 6kgs to go ideally.

Training a mixed bag:

Have done a couple of 10km runs at c. 5:05/km pace - it's been bloody hot and humid so not ideal for anything longer
got on the trainer once and had the same knee/quad issue the next few days - so having to dial the riding right back, will be starting 30 minute sessions at low power and building slowly
Swimming plodding along, trying to get to squad once per week (c. 3km drill sessions over 75mins or so)

This week will be short run today (Edit - complete, 5.5kms @ 4:37/km), swimming squad tomorrow morning, short ride on the trainer Thursday, then a long run Friday/Sat. I need to slow the runs down to closer to race pace and get the endurance up - will aim for a 90min run this week at about 5:20/km I think

voodoo

Decent week just gone:

2km in the pool last Monday, slow as hell, but getting through it
put some pace in the legs with a 5.5km run Tuesday at 4:37/km - nice to run quicker again
swimming squad Wednesday, 2.7km of drills and a pathetically slow 100m time trial - I was the last finisher in the entire squad with a 1:50 :beaming_face_with_smiling_eyes:
Thursday was a 7.5km run on grass and trails while my daughter did her running squad, 5:26/km
Friday rest day
Saturday I spun the legs out on the trainer, nothing crazy, but felt OK so I think I am ready to pick that up again
Sunday was a 15.3km run at 5:15/km - nice to lift the distance, felt Ok though am sore today

Will try and swim today, but am coming off 5 hours sleep courtesy of the concert I took my last to last night - priorities!

gt12

@voodoo

That’s impressive mate. I started swimming a little while again (just once a week) and so far can only get about a kilometer before I drop my balls.

voodoo

@gt12 I didn’t do any swim technique as a kid, so I’m terrible. It’s a weird sport, I feel like I can swim at a super slow 2:20/100m for ages, like 4km probably. But when I try to “sprint”, I just make a shit tonne more splash and barely go any faster

If you think about your running pace and going from a 4km to a 100m, you should be going almost twice as fast over the 100m (pulling a hammy aside).

And yet in the pool my time goes from 2:20 pace to 1:50 pace - bloody ludicrous for the additional effort!

voodoo

Decent last 7 days, feeling OK but clearly need to lift, especially on the ride. Diet good on the food front, poor on the booze intake – standard story.

Monday – rest day
Tuesday – circuit at the gym, created 3 days of hurt for all those lady-muscles that you never usually exercise
Wednesday – swim squad, 3.1kms of drills, pretty hard work
Thursday – run in the city, 8.15kms at 5:11/km
Friday – mini-brick, short session on the trainer then a 3km run at 5:08/km
Saturday – flat out with kids stuff so forced rest day
Sunday – 19.65km long run at 5:13/km – I really should slow these longer runs down

So solid enough output, but I really need to get back on the bike again and punch out some 130-150km rides (with a run off the back). Need to practice nutrition and get the endurance aspect going again.

Challenge is the kids activities show bugger all signs of slowing down and the wife has just taken a new job that involves some interstate travel every fortnight. Have to be more disciplined - story of my life I guess.

Weighed in at 97.5kgs this morning though, so that's 4.5kgs off my 2023 starting weight - at least that's something!

68 days to go…

scribe

@voodoo nice work mate but imo yes you need to focus more on the bike. All that running prep won’t count for much if your ring piece is hanging out after a 180km slog.

Maybe use the trainer more during the week? 2 hr sessions doing this at say zone 2 pace is boring AF but it’s also good mental training. Then a short run brick each time. Do a long ride at the weekend.

Being in a good place after the bike leg is the absolute key to success. The run is so attritional both mentally and physically.

voodoo

@scribe yep, have been nervous on the bike after the last 2 efforts blew my knee/quad up for days afterwards. But had a easing-back session last night, 75mins doing the Matt Hayman Paris Roubaix on Zwift, some decent efforts. Woke up with knees feeling great today, so Sat I’ll be back on the road for 100km+ or if raining (it looks shit) will be on the trainer for 2 hours instead

scribe

@voodoo one other thing I’m not sure I’ve mentioned, find yourself a good sports massage therapist. Have an intensive session now on all the big cycling muscles and lighter session maybe 3 weeks out. Invaluable and it may sort out some of the niggles you’re experiencing. If you’ve not had a proper session you’re in for a real treat! Most definitely no happy ending.

voodoo

@scribe said in Iron-Voodoo:

@voodoo one other thing I’m not sure I’ve mentioned, find yourself a good sports massage therapist. Have an intensive session now on all the big cycling muscles and lighter session maybe 3 weeks out. Invaluable and it may sort out some of the niggles you’re experiencing. If you’ve not had a proper session you’re in for a real treat! Most definitely no happy ending.

I got one on Monday! The massage that is, not the happy ending. I'm a complete wimp when it comes to massage so it was 60mins of fucking agony - barely even massage, more like poking and elbowing and leaning on me with sharp parts of her body. It would be bloody funny to see a time-lapse of my face grimacing through the session!

Crucial

@voodoo said in Iron-Voodoo:

@scribe said in Iron-Voodoo:

@voodoo one other thing I’m not sure I’ve mentioned, find yourself a good sports massage therapist. Have an intensive session now on all the big cycling muscles and lighter session maybe 3 weeks out. Invaluable and it may sort out some of the niggles you’re experiencing. If you’ve not had a proper session you’re in for a real treat! Most definitely no happy ending.

I got one on Monday! The massage that is, not the happy ending. I'm a complete wimp when it comes to massage so it was 60mins of fucking agony - barely even massage, more like poking and elbowing and leaning on me with sharp parts of her body. It would be bloody funny to see a time-lapse of my face grimacing through the session!

The son's partner is a massage therapist. Works on the ABs when they are down south. I wont let her go near me. Like you say, it's all elbows and pain.

voodoo

@scribe said in Iron-Voodoo:

@voodoo nice work mate but imo yes you need to focus more on the bike. All that running prep won’t count for much if your ring piece is hanging out after a 180km slog.

Maybe use the trainer more during the week? 2 hr sessions doing this at say zone 2 pace is boring AF but it’s also good mental training. Then a short run brick each time. Do a long ride at the weekend.

Being in a good place after the bike leg is the absolute key to success. The run is so attritional both mentally and physically.

Question for you on HR Zones - are you able to actually do anything remotely productive in Z2? If I look at the plan I am loosely following, it looks like this:

Max = 165
Z1 = 60-65% = 105-114bmp
Z2 = 65-75% = 114-131bpm
Z3 = 75-80% = 131-140bpm
Z4 = 80-90% = 140-158bpm

If I look at anything I do, only swimming has me sitting Z2 for any length of time.

This was the week gone, adding HR's for extra data:

Monday = rest day
Tuesday = 1hr 20 on the trainer. average HR 141bpm
Wednesday = Squad swimming - 3km drills, average HR 130bpm
Thursday = Brick - 50mins on the trainer, average HR 135, then 8.24km run at 5:12/km - average HR 154bpm
Friday = 2km swim, all FS, no stops - took almost 50mins (god I am slow) and average HR was 130bpm
Saturday = Brick - 1hr40mins trainer (didn't capture HR) then 5km run at 4:47/km, average HR 161bpm
Sunday = 8km run at 4:55/km, average HR 155bpm

I reckon I'd enter Z2 doing a slow walk, and I can't stay there in anything except swimming (who knew drowning was such low-stress on your heart?),.

antipodean

@voodoo Kipchoge does ~80% of his training in zone two.

I watched this a couple of months ago and have adopted it in my rowing training:

The caveat is it takes some time for the body to adapt. I'm at that unenviable state where I can't run slowly enough to do low heart rate training - it's run at may preferred speed, walk until I recover, run, walk, repeat ad nauseum.

voodoo

@antipodean said in Iron-Voodoo:

@voodoo Kipchoge does ~80% of his training in zone two.

I watched this a couple of months ago and have adopted it in my rowing training:

The caveat is it takes some time for the body to adapt. I'm at that unenviable state where I can't run slowly enough to do low heart rate training - it's run at may preferred speed, walk until I recover, run, walk, repeat ad nauseum.

Z2 training by extension requires huge amounts of time that I just don't have

antipodean

@voodoo said in Iron-Voodoo:

@antipodean said in Iron-Voodoo:

@voodoo Kipchoge does ~80% of his training in zone two.

I watched this a couple of months ago and have adopted it in my rowing training:

The caveat is it takes some time for the body to adapt. I'm at that unenviable state where I can't run slowly enough to do low heart rate training - it's run at may preferred speed, walk until I recover, run, walk, repeat ad nauseum.

Z2 training by extension requires huge amounts of time that I just don't have

Yes, admittedly from what I've read it requires considerable lead time to adopt.

voodoo

@antipodean Also - fuck that 65kg skinny-ass weakling and his "check out my sub-3hr marathon while I'm jabbering away to you guys, you can do it too if you run 27,000kms in the next 10yrs" video.

Bet he can't sink piss for shit.

MN5

@voodoo said in Iron-Voodoo:

@antipodean Also - fuck that 65kg skinny-ass weakling and his "check out my sub-3hr marathon while I'm jabbering away to you guys, you can do it too if you run 27,000kms in the next 10yrs" video.

Bet he can't sink piss for shit.

Or bench press fuck all

voodoo

It is pretty funny though just how much of the solution to getting properly fit/strong/healthy/living longer is just plain old common sense. As he says, running slow ain't gonna make much difference if you smash a pie and 6 beers afterwards then get 5 hours sleep. Taking a ~~fucking boring~~ sensible approach really isn't that complicated if you want to be consistently training and improving

Of course I will continue to ignore all of this and keep pushing the boat out until something happens that means I have to change my ways

MN5

@voodoo said in Iron-Voodoo:

It is pretty funny though just how much of the solution to getting properly fit/strong/healthy/living longer is just plain old common sense. As he says, running slow ain't gonna make much difference if you smash a pie and 6 beers afterwards then get 5 hours sleep. Taking a ~~fucking boring~~ sensible approach really isn't that complicated if you want to be consistently training and improving

Of course I will continue to ignore all of this and keep pushing the boat out until something happens that means I have to change my ways

Also listen to the body as you get older.

Lathering the shit out of aching joints with Deep Heat isn’t always the answer, sometimes rest and recuperation is.

The Silver Fern

Iron-Voodoo