Training Log Archive: Dooby

Same as last Sunday with company, usual training partner. Pace was fairly tame and reflected in the time. No harm in an easy run though after yesterday, legs felt a small bit tired with 10mins to run.

Met a good few people on the route out walking, more than I'd usually meet.

Wore new runners but didn't get them muddy:-) decided right one was tied too tight on the way down the hill so upped the pace, and had plenty if time to re-tie them before I was caught up with.

Nice morning for a run, not too cold, cloudy though.

Bit of jogging around the Demesne as a warm-up. Legs feeling alright but right knee a small bit sore. Stomach was feeling a bit funny. Wore my new runners, nice and shiny, blue. Felt grand running in them.

Jog down from the car to the start line. Did a few strides aswell. Feeling better. Start was well organised, didn't have long to hang around.

Feet First 5k, Race no. 4

To say I shocked myself is an understatement, ran with the intention of a PB but certainly did not expect to do this much damage, over 20 seconds!!!!!!!!!

Set the watch to run 3.20/km as per the last race. Expected the field to be better for this race. Local lads Cian and Ed were there, plus some other lads I wouldn't know. The 3 lads I didn't know started fast and i'd to get around a few people on the line, didn't place myself too good for the start but got out and around a few to chase after the lads. 3 went off with Ed, and then Cian was a few metres back, so I tailed him. As we entered the park he'd got a few metres in front of me but I wasn't bothered as I was running the pace I wanted to run at, and a bit faster.

Down the river I ran to my watch on my own, there were lads a few metres behind me but I was focusing on my own running. I was getting further ahead of the pace I wanted too, so knew the first km was going to be fast. Reckoned I'd use any seconds I gained later on if I started to struggle.

I ran the 2nd km at around the pace I had targetted running so that was better. Cian had now caught up with Ed in front of me, i'd say around 10 seconds ahead of me. Felt comfortable enough at the pace I was running. Just checking the watch.

At the start of the 3rd km I was focused on running this section of the race at a steady pace, i.e. not lose time, just keep the pace consistent. I knew I was losing a few seconds to the 3.20/km as the number of seconds I was ahead on the virtual partner was dropping. It wasn't dropping at speed, so wasn't too worried. There was a slight rise during the 3rd km which contributed to the loss in time, but put some effort into not trying to lose anymore.

Into the 4th km and the number on the watch was still getting smaller, only a few seconds ahead of the 3.20 pace now. Ran what I could, watching the lads in front of me. As we passed through the open area a small bit before the river I marked where Ed/Cian passed and was counting the number of breaths it took me to get to that spot! Kept me distracted from the lung struggle that had begun. Turned onto the river and the lads were there, not getting away from me. Saw the 4km mark so that was motivating.

Once passed the 4km there was only 1 to go. Saw people on the bridge ahead so ran towards them. They were the first target, after that the finish would be in sight. Ran on the right hand side of the road to cut across the bridge with more room in case it was slippy. Then it was across the bridge and on towards the fun part, the hill. Opened the legs a bit on the flat part to try and the speed up then dug deep up the hill. Felt the guy behind might be getting closer so tried to give what was left for the last bit towards the finish.

Saw the clock over the finish line as I approached it and was shocked. Hadn't checked my watch after crossing the bridge, so didn't know if i'd lost or gained any time over the last 750m. When I stopped the watch I saw that I was ahead of the virtual partner.

No pain or other issues while running so a positive. Really buzzing with the time. A massive boost mentally to bring towards the cross country in 2 weeks and the christmas training period.

3.08.1
3.21.4
3.24.5
3.25.5
3.10.6

The middle kilometres were around the right time and didn't expect to pull out that sort of last kilometre. Training is working.

Results
Winner ran 15.30, really decent time.

C • Nice one 7

Some jogging back towards the car. Then back into the Demesne once changed into warming down clothes. Chatted to my training partner for a bit, then spoke to Aidan. Thought of doing the circle loop but turned left down to the river and around by the playground. Legs felt tired. A small bit sore too, calves and knee, but overall happy to have got through another road race.

A day of rest. Not feeling too tired after the last 11 days of training. Resting ahead of a 5k race tomorrow, I suppose it'll be a pb attempt. Last race in the Feet First series so if there's a decent turnout that'll help. Weather forecast sounds like good racing conditions. I plan on wearing my new runners for the first time, during the warm-up/down.

Plan is to run on Sunday too, usual loop i'd say. Next week will be a bit more unstructured as got Stats course in Dublin on Friday.

Went to the thai restaurant in Killarney for dinner, chose a curry, had potato in it so that went well with the rice. An athletes dinner due to the 2 forms of carbohydrate:-)

Now it's time for the Toy Show.

3 laps of the outside at Ríocht followed by 2 of the inside with strides. Also a bit more jogging around the track. Feeling a small bit lethargic warming up.

Tempo session with A.N. Other. He was doing 5k but I only did 12 minutes in order to prepare for a 5k race on Saturday. Didn't want to push myself too far.

Set the watch to 3.32/km on the virtual partner. So stuck to that. Lost some time on the first lap, 5 seconds, and then did some consistent running for a few laps. Training partner took over for a bit and increased the pace, I then took over and lost a few seconds before gradually getting it back. I took over the front for the last 5 minutes since I wasn't doing the full distance. Got the time back before the end.

Garmin distance said 3.4km but I stopped at the 100m so went off track distance. Gives a more accurate reflection of the time.

3 laps of the outside. Legs feeling alright. Can look forward to a day off tomorrow after 11 days straight of training, not sure when the last time i've done this many days in a row.

Also includes a few clockwise laps of the track while training partner finished his tempo.

Got a text off my brother wondering what I wanted for Christmas. He suggested a sports camcorder. Do I want a gadget such as that I wonder?

Avg Cadence = 86rpm

Decided i'd read for a while and see how I got on, managed that for around 15 minutes and a drop of sweat landed on the book. Felt it'd be sensible to stop reading then since it wasn't my book. Turned on the telly then for a bit and watched whatever was on that wasn't news.

Didn't adjust the bike set-up from Monday and cadence was only 1rpm less. Reading isn't the easiest way to keep the cadence up.

3 laps of the outside as per usual followed by 2 of the inside with strides down the straights. Got surprised by a lady runner before we started the bit on the track. Only realised I knew her later on when she said hello.

Text earlier I got with session details was 5 * 600m but in my head I reckoned i'd do 6. That's what I ended up doing. Had company for the session and he was closer this evening than in recent times. Chilly evening but calm. Took off my hat and gloves for the last 2 and felt I was running faster!

Did 8 * 600 on 21/10/2013 with times around 2 seconds slower then than this evening. Did 2 less this evening but reckon I could have done them if I wanted! Also wearing a few more layers and tracksuit pants tonight.

90 second recovery between each.

1.50
1.53
1.53
1.52
1.53
1.52

3 laps of the outside. Body feeling grand after the session but was getting a bit tired towards the end of the last lap.

Turbo tomorrow and probably do 12 minutes tempo on Thursday. Training parter probably doing 5k but I don't want to run for that long with a 5k race on Saturday.

Looks like county team is in place for Waterford, think we can get a few more to go though.

I've done 50k running in the last 7 days, thought my running weeks would be shorter, all adds up I suppose. Was looking at last years training around now recently and I remember mention of 45km weeks. I really don't run much!

Start of another week. Nearly December!

Monday - turbo
Tuesday - running
Wednesday - running
Thursday - turbo
Friday - rest
Saturday - running (5k race)
Sunday - running

Reckon I could end up swapping Wednesday and Thursday but depends on how Tuesday's session goes. Legs are feeling grand today, no ill affects after the weekend. If this week goes to plan i'll have trained a lot of days in a row!

Avg Cadence = 87rpm

Not sure what the differentce was this evening but cadence was better, legs felt stronger, or pedalling was easier.

GOT S3 E05
Interesting epiosode, good sword fight at the start.

Needed to do something to clear the head, got very frustrated by a driver doing 40kph for a decent chunk of the drive home, on the endy bit where there's no opportunity to fass out. I wasn't calling them a 'driver' at the time!