Training Log Archive: Dooby

Lazy day today. Had a nice lie in for a start, then had breakfast while checking on SM Stafett. Lunch then at Mary's, no cake for me. Went out and had steak sandwich followed by expensive marmalade flavour ice cream. Back for more tea and biscuits 8,9,10 of the day. Then went to meet my Scottish 1st cousin who was in Kerry for an Irish dancing competition in listowel, but staying in Tralee.

Next up another week of training. My legs felt good today, no pain, so happy with that, not tired either.

Not sure how the SHI team results went yet but looked like some decent individual performances, way to go Toni & Jack.

Event: Senior Home International, Carnawaddy / Carlingford Mountain
 

Glenflesk-Barraduff

Was thinking of a longer spin but had to meet my sister in Killarney so went for a short one, also didn't trust the weather. Stayed dry but a very grey day.

Legs felt ok, no real problems after the tempo session last night. Got to Lissyviggeen and from there to Glenflesk it hurt, headwind, tough one too which seemed to get stronger the closer to Glenflesk I got. Took a bit of chocolate on board on the way into Glenflesk in order to be ready to use a tailwind if if existed for the spin across to Headford. Don't think it helped too much, but it certainly helped from Barraduff.

I got the 3rd fastest time for the Barraduff-Lissyviggeen segment on Strava, 30 seconds behind 1st/2nd who averaged 39.3 to my 37.8kph yesterday. I know 1st/2nd, club mates, and they would have cycled it together as part of a group whereas I was on my own. They probably didn't have a tailwind like I did. Felt fast enough out of barraduff but really felt like I was moving on the Ballaghacommane straight.

Then home after that the headwind was noticeable on the way out the Mucrkoss Road. Comparing my times I was 30 seconds slower than fastest time but the headwind would be a good explanation of that considering the fast resturn.

Warm up with 'company' before our tempo session. Got there in advance, legs not feeling too bad, but willing to give the session a go. We ran along the trail by the lake then turned to go back to the car so Ian could switch to lighter shoes, suppose his racing ones. Murky evening with some drops of rain going.

Tempo Session with 'company' around Muckross

Was sceptical beforehand regarding doing this considering my shape, or lack thereof.

Set the watch to auto-lap at 1.6km, or a mile in old money.
5.56
5.48
6.09
6.09

I ran some of this on the grass by the side of the road and other times I decided there wasn't much point considering the pace. Don't think i've run this fast in a while. But it was ok. The 1st mile was tough, some pain in my quads so was worried that it might get worse, but actually improved. The funny thing is that before I ran today the front part of the left quad was sore, so before running I massaged it to get some blood into it, and now after running the pain has gone, weird!

2nd mile was fast, but the 3rd was slow, expected that since it went past Torc waterfall where these is a slight rise. Thought the last mile would have been faster but was the same. Did have a few tight turns in it and narrow paths to limit the pace setting by my companion. I let him set the pace since I don't know much about pacing. I think I was stronger on the uphills than him, felt ok on them.

Won't be repeating this session, well maybe not at this pace, unless i've company. But maybe this is the type of session I need to improve.

Legs sore after this but could have warmed down slightly faster if required. Happy to have survived the run with no damage done.

Wonder what i'll do tomorrow, will see what the weather is like, Chain Gang are probably heading Dingle direction but I need a morning in bed rather than getting up for work on a Saturday. If it's dry i'll get on the bike and go somewhere, a couple of ideas. If it's wet maybe i'll go on the turbo trainer for a recovery session.

A running lad I know, texted me last night, i've agreed to do a tempo session with him tomorrow evening. Wonder what that'll be like...

Muckross-Beaufort-Muckross

Another nice evening for cycling, hard to believe you can still get away with short sleeves. Fingers crossed it's a short winter. Bit later than i'd hoped setting off, stuck in work, but means I can maybe leave earlier tomorrow since I won't have to worry about the clock too much. Definitely noticing the sun setting earlier. Also made an iffy sun glasses decision this evening, chose the orange lens to see better in the shade, but that meant I couldn't see anything cycling into the sun. Finally took off the glasses and that helped, and then put them back on for the trip back in from Beaufort.

Decided early on that if the road was clear that i'd give a go at the Port Road KOM on Strava. Pushed hard for the length of the road, wasn't sure when the KOM started or ended so came into it with speed. Of the 916 people on Strava who have ridden it, I am now the fastest, not sure for how long though, a massive 14 seconds faster than 2nd place on a segment that's only 1.1km in length. Happy with the effort.

Rest of the cycle was grand, pushed a small bit but not killing myself. At least the road is now better back from Fossa, they've fixed the road issues. As I did cycle back I started to feel a bit sore around my left hip and then hamstring felt a bit sore, kinda like nerve trouble. Stretched when I got in and will do more later.

Muckross Abbey

Parked here to minimise climb. Dull but warm out. Legs felt ok overall, but some issues, bit of knee pain as the run went on and calves got very tight. Had originally thought i'd run for longer but with the soreness I decided half an hour was enough. Nearly ran for more though, legs were on autopilot after I came onto the path that follows the lake my Muckross Abbey, turned left and only realised after 50m that my car was the other direction where I wanted to go.

Bit more work to do on the legs but happy to do that. HR was much better this evening so what ever was happening at the weekend was a blip.

Think i'll contact Garmin about my watch, the lap button is not functioning properly.

Ladies View + Mangerton Strava to finish

Think I did a fast overall time if i'd stopped at my house by maybe 2mins, but had planned towards the end in updating my Strava KOM up Mangerton. Met a cyclist at Bluepool so that put the idea in my head.

Legs were a bit tired, could feel the tiredness on the climb. Started off at a nice pace, on what was a lovely evening. As I approached the flat section before the climb proper I spotted a bike ahead of me, just after the lake. Took a while to catch the man, he was moving nicely. Went past him just after the flat section, was only closing the gap slightly on the flat but once the slope increased I went by before the tunnel. Think that spurred him on as he stayed behind, not on my wheel, but further back, so took a while to drop him. Had put maybe 50m into him by the climb.

Having the lad behind I checked over my shoulder a few times on the way up. Kept in the big ring all the way up. 3rd best time up, 20 seconds off 2nd. Will take that considering the lack of training recently and I wasn't fresh. Did try hard, but definitely could have given more. HR was much more well behaved today.

Stopped for a minute at the top to take a drink, stopped time, and to see if the lad came up. He didn't show and I didn't pass him as I descended so he must have turned sooner. Thinking that this descent is improving my overall descening, but then again maybe i'm just learning this one. Pushed a small bit. At Galwey's Bridge there was a car in front of me, tourist, and I nipped around him before the next bend:-) Kept on pushing on the bends and was gaining on another car. It wasn't that far in front as I hit the straighter bit which is the start of the climb so I increased my effort, was at around 52kph, but not enough to close the distance.

Kept on pushing on the way back. My descent was only 3 seconds of my PB, so suppose that illustrates what I was at, and could have maybe put some more in.

Ramped the pace up going past Bluepool in preparation for the climb. The little ramps are nasty, but I know them well. Improved my time by 18 seconds, alright. Must try and have a go at the ramp on the other side of the hill sometime soon, before the winter.

Now, will try running tomorrow. Decided to swap sessions from last night and not rest tomorrow.

Body feeling sore today after the fun and games of yesterday. Legs are a small bit tired but back and shoulders are sore. Despite rucksack not having much in it, cycling for 2 hours with it on has clearly caused some trouble. Nothing serious though, and no pain in the legs, all good.

Monday - turbo, short recovery spin
Tuesday - running
Wednesday - rest
Thursday - cycling
Friday - running
Saturday - cycling
Sunday - rest

Loose plan for the week, with 2 runs, think i'll try and do these on flat ground rather than on hills, well definitely the Tuesday run. Thinking if this week goes ok maybe i'll try intervals next week.

Got a couple of weddings to attend, 1 in October and 1 in November. Have been advised to try on my suit to check if it still fits me ok. Been told that it could be hanging off me as a few years ago (8 years) when I bought the suit I may have had a larger body and am now carrying less weight! I suppose that's a positive rather than a negative.

Did some stretching when I got home instead of the turbo. Head is fried, spend the afternoon in the car out around the Dingle Peninsula, great day to be out there, but tiredness was the price of it after the weekend. Still recovering from Friday/Saturday plus yesterday.