Training Log Archive: ColmM

Averaging over the last week or so about 72.5kg.
Still puts me at my lowest weight since before Sweden.

Ran from rathgar to Tymon. Nice jog, coolish morning, but fine with my hat on, and legs moving! :)
There was a girl running the exact same pace as me and she ran the exact same route from Bushy Park all the way through to Tymon, and took a different loop in there. She must have been doing a good run!

Tymon Park - Long Course
A surprisingly nice area! I didn't really feel right for racing when I arrived, and just decided that I'd run around, but quickly. Once I got going I felt more like running fast, but I still didn't want to push after yesterday, and with a decent run home left, and a big week coming up. Bur credit to Gerard and Laurence, I was still running quickly and they were obviously going well - good times.

Map is quite nice, some things I would map differently just to make it more clear, and unfortunately problems with control placement on a couple of controls. But it was an enjoyable area with thinking involved and I enjoyed it!

Number 7 was misplaced, only by 15-20m, once you turned you could find it, you just had to go back a little - 20s for me. 18 was also roughly right, but kind of randomly placed. I thought it would be further from the hedge, and when I didn't spot it, I crossed the earth-wall to the far path looking for it - 25s? If I'd been looking up more this might have been avoidable.
I did enjoy it though, it was a nice run out.
I also lost a little time on 13, just didn't spot it, maybe another 20s.

Nice run back after waiting for CillinC, with him on his bike. Felt fine and easier than expected.

Event: NI Long Distance Champs
 

NIOC 2013 - M21E

Went to the race feeling confident. Not totally sure why, but I'd been here a few times and really enjoyed it, and I felt the area suited me.
I'd also got last week's Fair Mtn disasters out of my system and knew where I stood versus most of the lads. Felt that if I could run hard and accurately I should be fast enough to be near the best times anyway.

Not the best start prep, got into the start box 2mins late, and was a bit rushed in the start-box. Got going to 1 and I was sorting out my garmin and stuff and was just a bit out of focus. Was a bit right to 1, but it made sense and I dropped back down, the whole process maybe costing me 10s, but no more.
Immediately to 2 and 3 I tried to get my legs moving fast. I needed to push from early on I felt. Got going and was happy with the navigation, trying to make sure it was all under control. Turned out of 3 to 4, spotted the small hill, and the re-entrant became obvious. Worked up the hill.
Hills are my weak point and I wanted to work hard them today, I felt I needed to.
Had decided my route to 5, and it seemed clear to me that to stay on the flatter ground, and climb up a little to the flat with the marsh then drop just before the crags was nice. Executed it well too.
6 - struggled to get running fats with the wind in my eyes and my weak ankles on the steep part of the downhill, but I got going then. Once running though I felt I wasn't reading the map enough, I knew roughly where I was going, so it was okay, but it didn't feel right. I came over the hill though and straight down into it, off the gully.
Back round and up to 7, just behind James Millar here and happy to run behind the guy. He was a little to the left, but I pulled us back in. Small questions over 8, just couldn't tell which rocky feature it was on, but when it wasn't on the one I checked, the next over seemed likely, and people were gathering here (20s).
Pushed up to 9, easy nav, but trying to work. felt strong and worked hard, still a good bit back on Allan though. Same for 10, worked up, and easy drop down after.
Around to 11, was about right height and just kept going, tiny bit of uncertainty before it, but went on a little and found it. 12 again some small questions. I got it okay, but if you missed left I felt you would be in a world of unmapped boulders and gorse patches. Compass for life on this. I stopped 5m short and didn't know where I was, quickly decided to go right and re-locate, glanced back and spotted it. Lucky. (15s).
13, compass, and the boulders became obvious. Stayed low to 14, and dropped more than I would have liked (maybe 1-2 contours unnecessarily).
Worked up to 15, running strong but a tough hill, didn't pay enough attention and ended up at the top, lots of unnecessary contours (~30s?).
Slowed a little for 16, compass and stayed below crags, spotted lower big boulder and came around fine. Was navigating nicely. Round to 17, and immediately up and out take the high route to 18 (decided on 15).
Was happy with this route and when I got up top after working hard up, I knew most of the day's climb was over. Hit the side of the hill and tried to work hard across because I could already see the big hill where the control was. through the worst of it and stayed left-ish of the final hill and path at the end.
To 19, chilled down, no need to go crazy, and Ivan was just in front so I was happy to let him navigate and me just check stuff. Worked up to 20 as well. Tried to push, but after all the pushing my legs had already done, I was struggling, and my quads began to feel they'd had enough tough climbing for the day. But I struggled up. And once I'd hit it, I could open up for the remaining few controls.

This was a really nice race. My best orienteering race in a while. Really in control of the navigation, but also pushing hard from the start. I knew I could last this sort of distance at a fast pace. And thankfully I was right. Felt good and strong throughout, and the nice terrain suited me to run a bit faster.
Generally happy with how it went, more like how I was running last year, but that bit better again. Pushing and running hard is the next step for me too. I don't do it generally, and let my mental side get the better of my race far too often. This is what I need to keep up. Training is good, and I'm feeling good again.

This pace wasn't any better than the others. I avoided mistakes which mostly won me the race. Shane and Allan were certainly as fast, and Allan was much better again on the hills, so while there's been an improvement, I still need to work a lot on that. The others were good, and I was really happy to get the win today! That's 2 NIOCs in a row. Who woulda guessed?

C • Map? 8

I wasn't planning on this again, but I don't mind giving my legs a day off. Looking forward to NIOC too!

I have lost weight!

Run up to deer park to catch up with the UCDO group. Then helped Cillín put out the last couple of controls.

2 Micr-O reps. Short and sweet.
Planned by Cillín on Laurence's updated Deer Park, crazy area with every tree mapped, totally potential for good micr-o, which we will have sometime I'm sure.
Started 1st mass start with Laurence. Pushed hard from the offset, wanted the upper hand, and wanted to lead. Ran fast, but couldn't tell which tree 3 was on and Laurence nipped in front of me. We were legging it to 4, but I couldn't gain back time. Laurence went around the tree to the far side, and I went straight into the branches reaching a hand to touch the mini kite. So we were neck and neck, but I pushed a little on the uphill and got a slight lead and kept it for the easier final controls. Legs were burning more than in a long time. Serious pushing!

For number 2, I started with Laurence about 10s after me, and he had no map, just trying to catch me. Almost got me 2/3rds through, but I pushed on and kept a little. Tough running!

Times: 2:54, 3:20

Jog collecting a few controls, then back to ucd with CillinC on his bike.

Gym with Corbett.
Short bike warm up. Followed by 4* 500m row, 1min rests.
Times: 1:46, 1:47, 1:46, 1:47. Found this tougher than I think I used to find rowing. Was really tough.
3 * 1min plank, and then 3 * 10x 105kg leg press.

Easy run with UCDAC.
Finished my lab on time, so I was running a bit late for the run. Bit rushed in the changing room and they were gone when I got out, but they were just going around the pitches so I spotted them. Surprised just as I caught them to see Cillín there chilling with his mates and then he started running with me, fair enough. Turns out he had started with Ucd and just stopped to chat to the lads.
Grand oul run, nice little pace. Legs felt really pretty good, comfy.

UCDAC, intervals.
800m, 700, 600, 500, 400, 300, 200, 100.
Half expected him to tell us how many sets after he told us the session, but I was happy to have a short and sharp session.
2mins rest at first, then shortened to 90secs somewhere along the way.
Had Laurence out for company too, but good to meet people, and these guys are fast.

Times: 2:31, 2:07, 1:49, 1:28, 1:05, 0:48, 0:28, 0:16.

Seriously fast for me. All the distances seem good too, not short. 200 & 400 look about 3m short each, but most others were slightly over.
On the grass, but good conditions, so didn't really make it slower I think, although had a little path at the end f the 800, and it did feel a little quicker (grip).

Really good session for me anyway, much faster than almost all previous session. Really happy with times. Pigged out just before (popcorn, galaxy and minstrels - I know, I'm fat), and felt it a tiny bit in my stomach but was fine.
Felt strong running after the first couple, and got into my stride a little better. Chilled the last 100, but went fast on the 200! Felt really quick, but so short it's not tough. Nearer the front of the group as it went on.

James Nolan, the coach (ran for Ireland as Cillín/ wikipedia tell me), came over to me after the 500 or something and asked if I ran with a club, and told me my stride / running style is really nice! And my little lean forward (which I've always thought was bad) is actually good. That was a cool confidence boost, and a little chuffed. But he's probably just trying to convert me - sneaky tactics.
Good group though, so I should definitely keep these up.

C • UCDAC 4

Into gym, to discuss a program for the next while. Running through the exercises again to check technique is good, so I can do the program myself in the college gym, as it's much handier.
Warm-up row, walkouts, 3 * 3x 50kg squats, 20 trx, lunges, 3 * 5 10kg hip flexors.

Recovery. Very short one. Quite late too. Got a good bit of work done this evening though! #winning
Lost an hour at about 9 to distractions though, damn distractions.
Anyway, started running a little quickly, I don't know why, I was putting effort in for no reason. I chilled after about 10mins, but towards the end I was naturally going a little quicker again, that felt better though.
Now back to programming!