Training Log Archive: lorrieq

Event: IMRA Ticknock Winter
 

Warming up for the race, I was happy with it.

Ticknock hill run. A decent warm up makes a huge difference for me personally and after running up the course a little I felt good to go.
I was a few rows back at the start but was planning to keep it steady on the initial climb after getting it all wrong in Howth. I always get nervous in the last moments before a race. This was no different but only took a few seconds to settle into the runners around me. Took a few spurts to pass out a few runners on the narrow trail as there were ~20 runners ahead of me initially. I found myself behind Aonghus and could relax in his shadow. I looked up and could see Cillin moving forward and the fast guys were way up ahead on the hill. I had runners that I knew were close behind in my head but refused to look around. I was on my own rhythm. Nearing the top I passed Paul Keville, good feedback. A little sleep, knee to the ice. Ouch. I was happy to hit the path across the mountain and kicked on here. I caught up some ground on Aonghus' and the runners in front of him. I passed a few runners while nearing the forest and got over the barrier cleanly. I could see Cillin and Conor ahead and I was happy with the gap. I was slowly catching Aonghus' group but it was happening very slowly. I was running alone here but the group ahead was almost towing me along. I found the muddy and rocky tracks tough but tried to get through strongly. I felt comfortable enough at the top but I'm happy I didn't run any faster up to here. I'm better at starting steady and pushing on over starting fast and hanging on. Some positive words from Mike just before entering the forest. I ran well down the rocky track, tricky to pass lad with a red jacket. Suddenly Cillin was behind Aonghus and Caoimhin, and in front of me. I could tell something was up as I'd caught up too much ground too quickly. Turns out it was a stitch. Then came the downhill through the forest, I felt good and ran fast past Caoimhin. Aonghus was ahead now but further than before. Running as fast as I could through the downhill meant I was on his tail once we left the forest. I was glad to be with him on the icy track. I stuck in behind him, almost step for step. I passed him just before the forest, we'd caught up ground on Conor and he was in sight again. Then gained ground on Conor through the forest, . I caught him on the small section of flat. I knew the downhill to finish was coming up so tried to get a gap. I got a little one, Conor looked like he was tired here. But I know how strong Conor is on the downhill. I ran as fast as I could on the downhill, panicked at the start due to the ice but then we were past it. I managed to just about stay ahead, the flat part after the U-turn helped me out.
It turned out the two fast guys missed a turn before the muddy stuff so I was 1st. This was my third hill race so it was a weird feeling to win it. I got lucky with the wanderers and maybe also with Cillin getting a stitch but I'll take it. On reflection, I am very happy with the result but more happy with how the race went in general. I stuck to my plan and it worked out. The downhill and flats were strong but I do need to work on the uphill. It was a really enjoyable route, especially down through that forest.

Jog back to Lamb Doyle's with CillinC, Conor and roar

Recce for the hillrun tomorrow with CillinC. Unsure in places but looking back at the GPS track all seems a bit clearer now. Runners seem ideal. Tough start to the route!!! Not too much snow up there, quite muddy in places and rocky in others.

Down to the gym with jonnyq

Hour for the week done

Back from gym

I jogged down to UCDAC with CillinC. We didn't see anybody around the pitches so jogged over to hill intervals. Nobody there. We decided on a chilled run then, Deer Park-Dundrum-UCD sort of a route. Very nice snowrun. Good to hit 20km for the day.

Very tired today after too late to bed. I'll do some strength work at some point but swap running with fridays planned rest day.

Push ups, crunches, calf raises, 2x1min plank

UCDAC
300m - 54
300m - 50
10min tempo - 2.75km
300m - 52
200m - 30
100m - 14

Luminous guy blew up after 8 minutes of the tempo. Classic luminous guy.

Early one with CillinC

In no particular order:
5min row
2*30 leg raises, each leg
1min plank
30*bridge raises, 30sec hold bridge
2*30sec swimmer
1min russian twists with 7kg medecine ball (unbalanced due to weak core)
45secs crunches

3*(5*0kg) + 2*(5*20kg) squats
2*(8*10kg) single leg squat, each leg

Found the single leg squats were causing a strain on the muscle that stopped me running last week. Stopped short and will probably do this without weights for a while.

Quite tired. Nice to have training done early.