Training Log Archive: sjreeve

up and down the Dunneywater track

halfway down the road to this i realised i'd forgot my garmin - doh! (so i will finalise details later)
a great clear day for running on the Mournes, felt cool at assembly with a strong breeze but the sun was shining.
a strong enough start i kept with the leading pack and took the first right as it split in Annalong Forest. the climb up to the wall corner was grand and mostly runnable but by now the field was spreading out and with some runners running on the wall it would off been good to have the garmin to review the route choice to Chimney as i think some effort was wasted.
clargey had a great climb to and descent off Chimney passing me before the summit. running off Chimney & after going over the wall & heading to the Brandy Pad i pushed on and passed Ciara & a few others. i was running well and comfortably & was happy with my climb to Commedagh - although my descent went badly (i should have stayed to the left after the wall) and i lost all the ground i'd made previously.
Ciara was just behind me as i turned from the cairn at Commedagh and was now moving ahead & strongly up to Cove and Lammagan. i kept Cove easy, not pushing the running, so that i had enough for a solid run over Lammagan and this took Ciara and i away from the Newcastle and Mourne Runners. i was gaining ground on clargey on the climb of Binnian and we could see the 6th, 7th & 8th runners ahead and a strong run brought us closer summitting not too far behind.
i found descending Binnian frustrating, the three seemed to keep a good pace and distance ahead, Ciara passed me and I took a fall. i did wise up though and got too the Carrick Little track sensibly hoping i could throw myself at the final few km - and i did! i'd moved into 9th and with some encouragement from Ciara (i think it was encouragement and not cursing!) i pushed on and took 8th at the corner of the track and road. i then wound it up increasing the pace down to the bridge to keep enough of a gap in case i needed it on the last short climb. finished in the top 10 - happy enough.
clargey had a great race, taking minutes of the course record with this also following a great run on Thursday at Hill & Dale. - Two wins in a week.
great strong running Ciara.
Splits:
http://www.nimra.org.uk/clubUploads/fckeditor/nimr...

i'd thought that i might head over to Slievenagore to walk around a O-map and maybe collect some controls but not having a Garmin & an abundance of post run tea, cake & sandwiches was all the excuse i needed to stay at Dunneywater. It turned out to be the better plan as i picked up a spot prize in the draw - thanks to Ciara for drawing out my number from the bag! (Declan also had his number pulled out! - so a good day for the orienteers out on the hills).

a LSR with Susan & Fred. great morning to be out

alternating kettle bell and step exercises.

a gentle spin and then a good stretch after

a good session, work harder than if just doing this alone.

just kept a good pace with 30 - 50% resistance

another good session with some supersets & dynamic & static exercises