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O.rangeCannon's pirate journey!!!!!!!
O.rangeCannon's pirate journey!!!!!!!



So I'm now a pirate, (ie normal people who are inspired by the runners world forumites doing IMs)..... This involves drinking beer, buying lots of yellow kit, oh, and a race or 2 a year to give it an objective.

I bumped into the pirates via the runners world magazine / forum, and they gave me the confidence to dare enter an IM.

Bastards!

History
2010 IMDE - flat, Outlaw - flat
2011 IM Regensburg 2011 - flat, IMWales - hilly, oh so windy
2012 Lanza - hilly and windy
2013 - IM Lanza - the return :-)

Recovering from knee issues, (too many rugby injuries) so now the plan is to swim OK, be an Uber Biker, and just let the run take care of itself. Oh Well


change my work pattern = crap training

orangecannonby orangecannonJan 31st 2010
ok

I had to go on a course for a week......

so lets throw out the basic week.... (my principal for coach god oops, Gordo..)
currently a 2 hrs swim, 5 run and 4 bike...... (its cold and tough on the long ones as its january). out that goes to be replaced by.. err nothing.

instead replace with a massive bike week....... am I mad?? - its January!

so did 4 days * 38 k each way, = 76k a day, 304 k in the 4 days..... roughly 1.45hr each way, but this varries from 1.40, (i was late so pushed) to 1.55 - i was f**ked so took it easy.

I had bought some gore windstopper tights from ebay - i used them, only fell off once... - they are superb

ok - Tuesday -0- 76 in - felt good
wednesday 76 - 152k in - felt ok - on was ok, home = slower
Thursday - 152k - 228k in - ok on way in - buggered on way out got a puncture, repaoired it, but also bought a new tyre on way home. no va av voom in legs
Friday - 228- 304k in - great on the way in, felt shattered on the way home. seriously no oomf in legs anymore
They recovered on Sunday.

so 4 days to do IM bike *2.

Have I learnt something - oh hell yes! TAKE IT EASY.
I have the fitness to survive 180k now, but only if I pace it. No pushing up the hills as this is not 40k - I will be toast

Still lots of timne to add more fitness / endurance / resilience, but I think the lesson has been learnt
- I can push for 1hr 30 - hr - 145-+
- I can push for the next 1hr 30.... but just get me home 131
- then I am fucked - its survival time 120
- omg a marathon after this..??? ....???

therefore hold back at the start and move from hr 120 -> 140 over 6 hrs.
Survivial is more important than 30 kph evry hr
 
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