Training Log Archive: Dooby

Wasn't a fun hour. As usual I went in with a few niggles thinking which ones were worse, but turns out my calves are worse than the hamstrings. Felt my hamstrings yesterday, not my calves. So got a bit of work to do on them.

Getting out of bed was not fun this morning but managed it. Sore sore muscles after the weekend but hopefully this session will help them.

Hip flexors took a battering from the physio, knew they were sore, worse driving home afterwards! Anyways it's the start of recovery mode before getting some training done over the weekend.

Some random running before the JK relay. Area not great for warming up in but legs were able to move which is a positive. Left ankle a bit sore so did some rotations before the start. Nice morning for a run.

JK 2014 Relays
Pwll Du

So after 2 bad races I need something to salvage my weekend, a sprint result isn't going to satisfy my performance cravings.

Wasn't going to be an easy 1st leg though, my body was tired, but moving while warming up. Hamstrings felt tight too. There was Conor, Kevin, Gerard and Josh all running 1st leg, so mission was basic, beat them home.

C.Hill had Kev nicely wound up too.

Long leg to 1, but easy. I went left, onto the path, then around the next hill to get the upper path. Saw the rest of the racers coming from across the marsh. Was doing ok to 1 and the next few controls. Was ahead of the Irish lads.

On the short leg to 6 I missed it. Lads in front weren't going to my 6. Went through the saddle, but no sign of my control. Saw a boulder, checked it, no control, saw another one up the re-entrant to my left, went and checked that. Then relocated off the pond by the track. Had to climb then to mine. Saw gerard and Josh arrive into the area then so all my early hard work was for nothing at this stage. Conor was around too.

7 to 8 was a tough leg, trying to get through the quarry area to start with some steep climbs, then hit some heather to 8. Slightly overshot the control. Josh and Conor were around, could smell them.

Conor was ahead at 10 but I was right behind. Slightly different lines to a common 11, and also we veered away from each other to 12. Got stuck in water to 12, my tired legs really didn't want the extra weight.

Then along the path before dropping down to climb back up to 13. Lost Conor here, we'd a different gaffle, and wasn't looking over my shoulder to see where Josh was. Pushed hard to 14 and then across to 15 and 16. My body was feeling tired but I pushed on the assumption that the others were tired too. The last loop was ok and I didn't lose time. Going to 20 I knew I had enough on the other Irish. But on the way to the last control I could feel my right hamstring, felt like it wanted to cramp. Still kept on running. Down the hill to the finish and handed over to Cillin. Had about 20 seconds of a gap on Conor.

So could have finished much higher on the leg if it hadn't been for 6, would have been with the front runners rather than the chasers. But achieved my aim of beating the other Irish on 1st leg. Better race to finish on.

Now roll on IOC...

Failed attempt at warming down after the relay, body wrecked. Right knee very sore after the run.

Home from the JK and can't say that it went to plan. 6th in the sprint was something that I wasn't expecting but after that the middle was shocking and the long was also horrific, more upset about mistakes than stamina, knew that wasn't there. But better run today, pushed my tired body as much as I could and ran alright, and all the more enjoyable to finish ahead of the other Irish on 1st leg.

Got 2 weeks, slightly less, to prepare for IOC. So think some orienteering practice is something I can do, once I recover that is. Races recently have not been accurate.

Monday - JK relay
Tuesday - Physio (rest)
Wednesday - Rest
Thursday - Running (recovery)
Friday - Cycling
Saturday - Orienteering (training, 45 minutes)
Sunday - Orienteering (KerryO event)

C • Sprint 2

Over to the start with Colm and Conor. Along the road then up, and onto the model map. 1:15 is different. Pits are big! Weather not the best.

JK 2014 Day 3 - Long
Llangynidr

Hadn't planned on racing this as i'm not into long distance at the moment. But after running poorly yesterday I felt I had to at least try. Was happy with controls 1 and 2, got them nicely.

But then for 3 I have no idea what happened and will never have! Tons of time lost here. Eventually got it. 4-6 were also fine.

Got really dark around this point and there was thunder/lightning, a bit freaky.

Lost time on 7 too somehow.

8 and 9 were grand.

10, god knows how I ballsed this one up. Shocking orienteering again.

Then the long legs happened, and the body had enough of running, lack of endurance really showed. So after this it was just a matter of keeping moving.

Fell on the way to 14 but my brain was switched on enough to keep my legs straight when falling to avoid cramping. Gerard passed me at 10 and I caught up with him going to 13 but on the flatter ground he ran away from me again.

Rest of the course wasn't any trouble since I was moving slowly.

Another disappointing race to compliment yesterdays. Don't mind the lack of endurance, it's the mistakes I made early in the race when I wasn't tired that are the problem. Pissed.

Had 1 cramp while changing, not too bad. And had to take a short driving break on the way back to the caravan to avoid a 2nd cramp!

Easy jog to the start of the JK Middle. Along a trail. Got to the start to remember there was a model map so only had a chance to look at it before going to the start to be called up. Guessing distance, no Garmins allowed.

JK 2014 Day 2 - Middle
Merthyr Common

Plan was to attack this race and give it everything. I'm happy with the effort that I put into my race running wise but my orienteering was a whole different story.

Started good with controls 1-3, then did shite on 4. No excuses, just ballsed it up, direction was off to start, then didn't stop and pick up the obvious features, hit control 5, and then still wandered around looking for 4, hit it when my 2 minute man caught up with me.

Ran away from him, was running faster, but got caught again around control 10. Direction again was off, saw a hill and thought it was the hill close to the control, it wasn't! Then uphill to 11. 12 didn't go well, my 2 minute man caught me up again. Thought the depressions to 13 were hills, my map reading not working. 16 I lost time on again. And after that I was ok to the finish.

Reckon at least 6 minutes of mistakes, appalling. Very disappointed with my race.

Short warm-down after the middle with Magic. Guessing distance. Not feeling impressed with myself after a shite run.

Event: JK 2014
 

Relaxed enough warm-up before the sprint. Lovely day for running. Some on the paths and on the grass before starting. Tried a few strides but not too many.

JK 2014 Sprint
Singleton Park

Had sussed out the route to Control 1 from hanging around the start so went off fast but got to the right level only to confuse myself looking at the control site, some sort of fountain. But maybe the seconds I lost I gained on the run to the start.

Was going to go left to 2 but decided on right, worked out fine. Tried to keep the pace high. Around to the right of the trees for 4. Probably lost some time on 5 and 6, very little, just due to direction issues. Spectator was easy and then around the buildings, very straightforward.

Out of the buildings and there was a tough hill to 15, ouch. Pushed. Then went right for 16, didn't want to lose the height i'd gained. On the way to 16 I spotted Nick Barrable heading to 17, my 1 minute man, so reckoned I'd gained on him, so that was a boost. Put the effort in then going to 18, longish leg but downhill. And then back into the green area for a few more controls. Slightly hesitant finding the way into 19. Went left inside the unversity again to 21. Reckon right would have saved me a few seconds to 22, but I went left! 22 wasn't exactly where I expected it to be, the map was right not me.

Then open the legs to the finish.

The Shorts had put me under pressure on the way to the start saying I had to beat C.Hill, don't they realise how many WOCs that chap has run!

When I finished they were talking about Nick Barrable and his time so i'd no idea how my run rated. Downloaded and my splits said 1st of the finishers at that stage, nice to see that.

Ended up 6th, didn't see that happening, but a nice confidence boost.

Results
RouteGadget

On the grass with Joshosh for a lap of the area near the start and then a 2nd lap with Kev. Legs not feeling too bad, but they were happy with their race.

M21E - Splits

Waiting for my Bristol flight at cork airport. Should be a good weekend, simple goal for the weekend, run well.

Physio booked for Tuesday evening, just to help get the body back training after the weekend as only 2 weeks to IOC.

Back home to cork this evening as off to wales for jk tomorrow. So no training on the agenda, rest, and more rest again tomorrow.

An early night would be good I reckon.