Training Log Archive: ColmM

Legs a bit lacklustre this morning.
Columba's past kilmashogue, fairy castle, long loop in three rock back up to fairy castle then home through Marlay.
Met 2 lads out for a long run as I started heading home, and ran with them for about 7km. They knew Mike. Gavin Dooley's uncle apparently.
Anyway yeah, pretty tired towards the end, and legs weren't the best in the hills, but no worries.

Hamstrings tight. Other muscles easing out.
Felt like someone was thinking of shooting me.

Every muscle in my body is aching. Question mark over those intervals I guess. We'll see.

Run into town to the gym.
Had to go a bit quick as I was running early, as per usual.

Tough strength session. Very tough.
Walkouts.
Warmup deadlifts, then 5 * 3 deadlifts (80kg).
5 * 5 strict press (25kg).
3 * max chin ups (6, 4, 2).
Set for time: 3 * (25 kettlebell swings, into 25 burpees). Straight into each next set. No breaks. Tough as hell.
Time: 10:24

Jog home. Legs were pretty wrecked after yesterday's gym and those intervals. And body in general was tired from those 75 burpees!
Toughest 2 days in a long time. Not made easier by tomorrow's 8*3min

Also meant to add that these next 4 weeks are somewhat crucial for training. After a lower volume few weeks, and month overall, it's already December and I want to get back going. I have exams in 2 weeks, and due to the lead up and that, I'm not going to have particular weeks for the next 4 or so weeks anyway. All just medium-ish weeks. Do whatever suits. Hopefully that will be a good bit. But it allows more freedom for training, around study and that. Following that period I am going to have more particularly high volume for the month or so of no college.

500m row, 3 walkouts, some stretching.
4* 12 lunges (6 per leg) - 20kg (2 *10kg)
5* 5 back squat 65kg (meant to be 60 accidentally did 65)
3* 1min plank
Also did some burpees by accident, was reading next day's program

6 * 1mile, 2:30mins jogging rest back to start. Rough as.
Probably Definitely the toughest session I've ever done.

Started out looking at 5:30, knowing it was quick, but figured it might be doable, and I'd see how long I'd last at that pace. To think Galen Rupp did these in 4:30, followed by 10* 200m. Madman.
Nolan was blowing the whistle on 5:30, in other words, wherever you were at that stage, you could stop and jog back. I reckoned if I was close to the 1 mile mark I'd just finish it out. And doing that was my goal.

Started them behind the lead group of superstars. A good bit behind. But comfortably in front of the next. As the intervals went on, a number of these lads came back to me, particularly the 800m runners. I even beat Mark English on an interval #lifecomplete
In the end I was one of the hardy 4 making that whistle, with Richie, Cian and French Tim left in front of me. Tim ran the last barefoot, he doesn't like the grass, not enough grip, but he was a crazy 7secs quicker subsequently.

Times: 5:29, 5:32, 5:30, 5:35, 5:35, 5:36
Overall pace for session: 3:24/km

As the session went on it got noticeably tougher and I really thought I wouldn't last this pace, so I was over the moon to pull through. No particular muscle finding it tough, but my legs in general couldn't hack the pace. My calf the most tight and dying now. Small stomach/ breathing troubles, just 'cos I found the session tough. Also had a wrap at half 5.

Feel real up for making sure the rest of this winter / December - January training goes well.

10:39 on Saturday is solid for me at the moment. 10:40, is 10:00 3km pace, but continued for the extra 200m. So, can assume I would go under 10:00 I'm sure.
Noticing that endurance and strength-wise in orienteering I find that after consistent training, it takes a while, but you notice reasonably big jumps at a time. And it takes another while for that next jump.
However for me, I've noticed speed slowly increases with training. Those big jumps just ain't there. Interesting.

C • jumps 2

Event: Leinster Autumn Series, Glendoo Ridge East
 

Glendoo East.
Newish area to me and really enjoyed it. Was distracted by having to get home quick to make the Ireland match, and made a silly mistake early on. Ran on for bits, messed around a bit. Didn't have time to finish the course.

Brown - Splits

Warm up with Jack McL and then some strides on my own. In my head there was an extra mile until my run and I almost missed my start! Luckily, he was slower than I expected.

IUAA Road Relays
UCD 'C' Team, 4th leg, 2mile.

Team was doing pretty well through first 2 legs, fell back a bit on 3rd leg, but we were still middle of the field, and 2nd best 'C' team, as far as I know.
Went out not really knowing what sort of time I'd do, or hope to do. Knew I'd been 11:14 at Colours on a supposedly "long" course. So, wanted to make sure I was sub-11, and go from there. I would have been really happy with 10:30 too.
So, 10:39, I am happy with! A good time for me, and slowly making good progress. 14th of 30 on the leg.

Found the run alright. Started running, and usually for me, I found myself unable to guage how quickly I was/should be running. Felt like I was running quickly, but not too fast. Felt pretty good. Went through 1 mile in 5:18, and figured then that the pace was good. Started to feel the pace in my legs shorlty after, and knew as I wouldn't be running the start of this mile as quickly as the last, I'd have to push harder. I did. Worked hard through to the end, and pleased with result.

Results

Warm down with Jack McL, then with eoinmcc for a bit (who put in a storming time today), and joshosh (also nice running) at the end too.

Last couple of weeks have just been weak because of what time of year it is. They were planned to be low volume, but it still feels shit and guilty at this time of year. At least my legs are rested.

Basically stretching the legs ahead of Saturday. Hill tempo type session I did a month or so ago. Fast uphill, then steady pace back around loop. Did 6 loops only this time.

Keep 'em fresh.

Easy jog around the UCDO training with lorrieq.

20 * 200m, 45s rest.
Basically long strides session before the weekend. Just as we were finishing the last one I could feel my felt starting to breathe that little bit heavier, but managed for this fine, as they weren't crazy quick. Legs felt nice. Really enjoyed this session. Should mention I think the 200m mark is about 5-10m short.

Times: 32, 34, 32, 33, 31, 33, 34, 33, 30, 32, 31, 32, 30, 32, 30, 32, 30, 32, 30, 32.

Legs were quite tender after yesterday's gym session, and this did a world of good for them. Still tender, but much better stretched out. Need to roll more.

500m row, 3 walkouts and some stretching.
5 * 5 Back squats (55kg).
4 * 12 lunges (15kg)
10 * 100m row, 1min rest
Times: 19.4, 18.5, 18.6, 18.4, 18.6, 18.5, 18.5, 18.8, 18.9, 18.4
3:05/km, Rest - 263m

To bushy, 2 of the 2k laps an back. Legs feeling good towards the end.
Feeling quads afterward from squats.

Couple of rest days, in Belfast. Makes this week quite poor. But I haven't rested in a while, and it was an easy week, so not the worst.
Not gonna go too hard at it next week. Running the road relays Saturday, and I haven't run any sort of running race properly (i.e. not training through it) in a seriously long time. So I'd like to try get a good time.

Garmin battery is gone.

UCDAC - 800, 700, 600, 500, 400, 300, 200, 100.

We were told to run hard today. Sounded tough! I ran the first few hard, but the second half was subsequently a very tough battle.
Was ahead of Richie and Cian on the first couple, so I think they were chilling, but on the last few I wasn't, and others were quicker on the short ones. Ciara beat me on a couple, but stayed ahead of Ellie a least.
Found this really tough in comparison to before. 600m quite quick, and 500 paid for it.

Times: 2:31, 2:07, 1:46, 1:31, 1:09, 0:50, 0:32, 0:17.

Not bad in comparison to last time, but a took the last couple a bit easier cos I was wrecked.

Long run with eoinmcc and lorrieq. Started out on the trails, up through Pine Forest to Tibradden, Wicklow Way to Prince William's Seat, and back down via Glendoo.
Same loop as with jonnyq and eoinmcc last January. We were quicker today, but I also felt much stronger. The return 7km or so are in terrain and I didn't have any issues tiredness wise, strength is good at the moment. The lads seemed the same. Good stuff.

4 * 2km, ~2min rest.

Display/screen on my Garmin seems to have broken since Sunday. So, I'm running with no knowledge of my run. It's kind of refreshing though.
Couldn't tell times, but wanted to take them easy anyway, so decided to go out at a "tempo" pace, which I didn't really know what that was, but I figured I'd be able to tell. Wanted my legs to go easy, so not too fast and stuck entirely to the grass, which I don't usually do on these.
Couldn't run with UCD this evening as I had an extra tutorial at that time, but this suited, and Bushy park is nice, if not a little creepy at this hour. Petzl was needed.
Tried to take all the slight long-cuts as this loop is usually short of 2km, today it was slightly long - good.

Times: 8:11, 8:13, 8:25, 8:26.
Happy enough, legs felt nice while running. Don't know why latter two are slower, but I couldn't tell at the time. Took a rough tumble on a root-stock due to running without the torch for the craic on the last one, shed a little blood, but very little, was up quick so as not to wast time.

A nice teaser session to what will be done here over the coming 3 months or so. Particularly during my xmas holidays.

C • 1

Legs are feeling nice, pretty much fully recovered.

Easy week

Easy jog, 2 of the 2k laps in bushy. Legs felt recovered.

Pretty good week.

Hellfire Wood - Local event
I was thinking of running around, and maybe piling it up if I felt good, as my legs had been tired after the week, just stiff muscles. When I started running I decided I'd chill, felt nce though. Mostly ran around, checked out 1 spot where the paths confused me, but generally a chilled run around. Quick in a coue of places. Walked a little when tired too. Totally missed 12, just couldn't see it and thought it had been moved, really weird. Less far behind than expected.

Along the tracks with eoinmcc

Running colours road relays today. Probably 2km leg. Not too seriously, as I've done a lot this week, and my muscles are tight as. But I'll still race it.

Jog into trinity and some warming up

2mile leg of colours. Running alright, legs still stiff before, but just couldn't run faster while out there, about 20-25 secs slower than Eoin and about 20s slower than Gavin.
1st time UCD lost the men's colours in 6 or 7 years, but our first leg was hit by a car, so might have been tight as he was leading. Also I was on the first team, which kind of shows it was weakened

Would usually log advertised distance 2 miles), but was told this course is a bit long.

Jog with eoinmcc for 20mins. Then home

Long run.
Got a lift up to three rock and ran from there. Started out a nice day, sunny but a bit windy. Ended up with a little bit of light hail and rain, but mainly just a bit cold, not rough weather. Ran up to fairy castle, and onto tibradden, loop in cruagh, into Masseys, quick summit on hellfire and then back home via Masseys and the roads.

500m row wu, 3 walkouts, some stretching.
Bridging 20 reps, 2*10 single leg.
Dead lifting 5 * 3 (70kg)
3* (5 * 5 strict press (25kg), into chin ups (5-8 / rep) ).
Found the strict press into chin ups tough. Got through the strict press, but only managed 5, 5, 4, 3, 2 on the pull ups.

Tough session. Legs feeling alright though after rolling last night, so should be okay for tonight, particularly as this session thankfully didn't have much leg stuff.

Was busy and forgot to cheek the time, so I was once again late out. Missed most of the warm up, but caught most of the drills.

9* 2min with UCDAC. 75 sec rest which was short.
Tough session. Very tough. Kept going, and keeping the pace alive. Near to last early on, but as per usual got into it more and others dropped back a bit. Spent the latter 4 ahead of the guy I think is similar / probably slightly better than me.

Dist: 650m, 632m, 638m, 640m, 642m, 644m, 644m, 652m, 634m.

Having missed the wu, I opted for a long wd, for some extra time on the clock. First with some of the lads around the pitches, then on my own and Iade the loop longer.

Jog to Herbert park with Maxime for ucdo training. Then a bit with Cillín and jog back. Bad day's training, all things considered.
Legs feeling a bit better though.

Standard lap of UCD, exited at Roebuck though to do a short extra loop of deer park. Muscles stiff enough after last night so I chilled, but stretched afterwards. Should get back onto the foam roller soon.

Freshers bouldering comp. Tried a few problems, with about a 50% success rate. Good fun, but I'm so weak. Met Antonin down there, he's been doing a decent bit lately, and he killed me.

I was a little late out because of the bouldering, and my legs were really stiff all over due to the last couple of days. When I got outside I didn't see Ucdac out on the pitches, so I had a brief jog there, but assumed that tonight was hillreps and headed over towards Foster's Avenue. Sure enough it was. Legs felt a little better after drills and that.

10 * 1min hills on Foster's avenue. UCDAC.

After having felt stiff going into this, I really wasn't looking forward to it, but figured I'd get through it. I started the first few at the back of the group, and was a little behind Seán early on, which he was happy with!
Continued to get a similar distance (pretty much the same as my first time doing these, or a tiny bit further), and was mostly in the 2nd group, just behind Ciara.
My legs were starting too loosen out a little though, and I wasn't feeling particularly tired so for the last 3 I tried to pick it up and was working hard. Was now just off the front group, and Cian, but couldn't hack their pace, was getting similar distance to last time I was here, maybe a tiny bit less, but not as far as the fastest ones last time. Probably just 'cos of the legs, but they were struggling to go faster.
Still very happy with the session as it was good to get done given my legs, and I always like to finish on a high and was ahead of a lot of the other lads towards the end, cool.

jog back to sports centre with Seán

500m row, walkouts, and a little stretching, calfs in particular felt a small bit funny after yesterday, but no worries.
Split squat 4* 8 (2* 7.5kg)
5 * 5 back squats (50kg)
3* (10 sit ups + 5 push ups, into 1min plank)

Nice run, brought the small petzl for the park. Was thinking of doing about 80mins but extended it slightly cos my legs were feeling pretty good, despite earlier being a bit tired after the gym.
Tymon - Nutgrove pitches - around the top of Marlay - Templeogue - home.
Nice evening, little chilly. Legs stiffened a small bit in the last 5-10mins but stretched them a small bit after and fine.

Event: Munster Orienteering Championships, Toureen Wood
 

Big week next week.

Munster Championships 2013 - M21L, 9.7km.
I was going into this race knowing this was another big step up from the last couple of weeks. I'd gotten away with wins at NIOC and CROC (not by much), but probably sue to it being terrain that suited me, and had pretty good running. Today, I entered the Munster territory, which everyone knows is a much tougher affair. Few teams go to Munster and win.
Still, I was confident that I could run hard, and well, and I thought if I did, I would have a good chance at making it a 3rd provincial title in a row.
Here we go.

1 (5:57, +1:18, 3rd || 5:57, +1:18, 3rd)
Not the best start. I ran hard down the track, and planned to cut up after the open with undergrowth and through the rough open. As I cut up, it became apparent that this rough open was indeed rough. Deep, and you couldn't see where your foot was going, tough to get your legs going. I think Darren took one of the other routes and he gained a lot.

2 (2:23, +0:22, 4th || 8:20, +1:40, 3rd)
This was an easy control and I got it fine. took the track and back into it. Further back then I would like on this sort of a leg though.

3 (4:59, +0:17, 2nd || 13:19, +1:57, 3rd)
I went straight to 3. Coming up to the open I figured with the earth-wall it was at least possible there'd be some trail or something, because the open looked bad. Found something, then noticed the forest ride a bit on and took it. Ran nicely through the forest, stayed above the earth-wall near the control and knew I'd see it. Slightly hesitant though, 5-10s.

4 (1:41, +0:01, 2nd || 15:00, +1:58, 2nd)
Straight through the forest to 4, light green was nice, and I enjoyed running through this, nice flow.

5 (4:03, +0:31, 2nd || 19:03, +1:12, 3rd)
Straight through the light green again to 5. Just right of the open stuff, came around and was hesitant on the downhill, had started a bit right so was coming back left and trying to make sure I didn't go above the gully, but I wasn't sure where I was. Hit it a bit low, but came back up. 20-30s.

6 (1:15, +0:16, 2nd || 20:18, +1:28, 2nd)
On my bearing, a small bit left and back around as planned. But maybe a little far left. Also felt I was a little slow as the stuff wasn't the nicest forest, Darren pulling away everywhere.

7 (3:47, -0:40, 1st || 24:05, +0:48, 2nd)
A much better leg than I expected. Straight through the light green, hit the open and had to get through this rough stuff again, running alright so far though, and good as always through the forest. Decided once through the open it was worth it to drop down to the track and come back up. Somehow destroyed this leg?

8 (3:13, +0:15, 3rd || 27:18, +1:03, 2nd)
Downhill through the forest. Bearing was good and got the control fine, but Ruairí and Darren were quick here, the rocky bits had me nervous of my ankles.

9 (2:41, +0:13, 2nd || 29:59, +1:16, 2nd)
Pretty quick through the forest, bit low and almost missed it, but saw it and came up. Half an hour in, and Darren is pretty comfortably in control, especially considering he threw away 1:20 between 5 and 7.

10 (4:16, +1:27, 10th || 34:15, +2:10, 2nd)
Out to the track and running well. Down into it, trying to read the detail. Spotted higher control, looks odd, but pretty close so I punched it, wrong code. Down a little further but the map isn't making sense and there's no control. I don't like blaming the map, but it was quite dodgy here, and the control was in the wrong place. But at the same time, I'm not sure there was a correct place. I stopped and walked to the bottom and there the control was, by the edge of the field at the bottom. (~1:20 missed)

11 (3:25, +0:16, 2nd || 37:40, +2:26, 2nd)
As 10 was so low, I decided to go to the low path which lead back up to the main track. grand, follow track, up and in. Darren running quicker.

12 (3:57, +0:38, 4th || 41:37, +2:43, 2nd)
Uphill. My weak point! Climbed alongside the wall, cut off near the last track. Went in and saw what looked like a single tree, but no pit, so turned left in the direction I originally thought the control would be, yep. (10-15s miss). Eoin climbed this like a madman.

13 (3:30, +0:11, 4th || 45:07, +2:54, 2nd)
I went straight through the forest, and it wasn't the best section of forest, so maybe down would have been better, but I didn't lose much. Down along the wall, but went a bit low in search of nice running and had to climb unnecessarily. (15-20s)

14 (1:53, +0:17, 5th || 47:00, +3:11, 2nd)
Uphill. Battled through it, but slow.

15 (4:35, +0:17, 3rd || 51:35, +3:28, 2nd)
Climbed up / struggled up, but ran fast when I hit the track and still feeling good. Dropped early enough and ran through the forest for a little bit, but spike it. Possible time-loss on up, or going into forest early because I don't think I lost time on that track.

16 (2:02, +0:12, 3rd || 53:37, +3:40, 2nd)
Straight through the forest, running nicely. Bearing good, but a little hesitant on distance.

17 (4:47, +0:15, 2nd || 58:24, +3:55, 2nd)
Ran along the stream then left it to straighten up but go up to the track. Took a few strides to get into it on the track but was running freaking fast again. Cut in early-ish again, but nailed it.

18 (2:59, +0:05, 2nd || 61:23, +4:00, 2nd)
Ran straight. Tried to stay a bit high so I'd have a nice place to cross the river, and I hit an alright spot. From here in I mainly watched the road below for position, and hit the control fine.

19 (2:12, -0:00, 1st || 63:35, +3:37, 2nd)
Went straight across the track. Thought the steep bit could be slow, as steep sidehills usually are, so I tried to drop early and when I hit the flatter stuff I ran along in search of the control. Joint fastest with Laurence.

20 (4:16, +0:42, 5th || 67:51, +3:57, 2nd)
Little slow up the steepest bit, but running alright then. Wasn't totally sure of my position on the track and I ran along looking for the small trail but didn't see it. Climbed up but no idea where I was, I was slightly bewildered. kept climbing in hope, and stumbled across the small trail, came back and there it was. (30s miss)

21 (3:05, +0:26, 2nd || 70:56, +4:23, 2nd)
Through one of the rougher patches of the forest, struggled with my footing and was slow in the rocky bit, and it showed as Darren took us all well down.

22 (1:35, -0:01, 1st || 72:31, +4:22, 2nd)
Downhill leg, some lads heading away right, but I was confident, and got it fine.

23 (0:28, +0:04, 4th || 72:59, +4:25, 2nd)
Short easy leg.

Finish (0:27, -0:00, 1st || 73:26, +4:23, 2nd)
Fast on track.

Well, my race really wasn't that bad. I was orienteering pretty well the whole way around and some small things, but probably less overall than I originally thought. Darren was just in a different class, running faster all over the place. That extra push. Even without my mistakes I wouldn't have got him, fair play, no better way to complete the 5 in a row.
I'll remember for future that Munster men are hard to beat in Thomond Park.

Splitsbrowser
Routegadget/Map

I've let myself get carried away over the last couple of weeks, but at least today was a reality check. I've got to get going seriously on training if I want to compete at our level, never mind international.

Overall with the race I was consistent, and generally just that little bit behind Darren, and that's why I got 2nd place, the others had more time-losses. But I had a severe lack of fastest splits. So I guess I'll just have to work harder.
Also - I like this new race anlaysis, but it takes a while so we'll see if I keep it up.

with joshosh from the finish back up to the cars.

Course 1 - Splits

Pretty poor week's training. Big week to come next week.
At least I got to rest a bit for the Munster Champs, but as much as I'd love to say that's why I didn't train, it's more likely to do with the 4 nights of alcohol.

Where men are made.
Orienteering middle planned by lorrieq. Parked on the West side of Glendoo, course was on the East side, didn't know how much of the other side was private. Jogged over, and back (20mins over, 27 back or something). Over the top of Glendoo to start.
Ran the middle, pretty nice, cool area and I haven't been on this side. Some tricky bits, but we were reading the detail well, and eoinmcc and myself fairly nailed all of them. Good shtuff.
The weather however... Bad enough as we started, but certainly manageable. As we finished the middle distance and turned to go back over the mountain, the winds were manic, the rain was being fired at us on the uphill, and hailstones shooting around. It was the worst weather I've had in a long time. We struggled to tell where we were for a while at the top of Glendoo. But we figured it out. Was nearly hypothermic when I got back (exaggerating, but seriously cold).

C • Nights 2

Hellfire hellreps.

Started out the first thinking I could have a go at the record. Then chilled the next 2, but was way slower than I realised.
Times: 3:00 (record), 4:36, 4:05

C • Record 5