Training Log Archive: DoobyIn the 7 days ending Aug 23, 2015:
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Sunday Aug 23, 2015 #
12 PM
Road warm up/down 12:56 [3] 2.16 km (5:59 / km) +78m 5:04 / km
ahr:156 max:163 slept:8.0 shoes: Inov X-Talon (Blue)
Up from the house with robrunner to the start of the race. Legs felt a small bit tired but not overly concerned. Warm-up faster than i'd have liked.
Short jog after registering and the race started on time.
Short jog after registering and the race started on time.
1 PM
Mountain Running race 55:15 [5] 9.32 km (5:56 / km) +672m 4:21 / km
ahr:170 max:180 shoes: Inov X-Talon (Blue)
Mangerton IMRA Race 2015
Plan was simple, do enough to win. Will only know whether that was achieved tomorrow or the day after when the DOMS rears its head.
Started handily enough and extended a lead all the way to the top. I'd say i'd probably 1 minute at the top. Didn't feel under that much pressure on the way up, was happy with how I was feeling. HR was in the mid 170s. Increased pace on the flatter parts before the turn and along by the Devils Punchbowl. Struggled a bit in the soft bog between the track and the lake, sank a few times into muck, finding a good line was difficult. Same conditions for everyone but maybe those behind could see where to avoid. Was happy with how the last steep section went and how I was feeling before starting the descent. Took my gel before the last steep bit.
Along the top I could feel that my legs were a small bit tired. Ran at a decent clip along the top and down to the river out of the devils punchbowl. Didn't go all out on the track from here and then noticed after the turn off up by the ditch that Tom was coming. So that was just before the steeper part of the descent started. Meant that i'd to race harder now. Good line down to the right on the grass. Happy enough with how it went. Tom definitely was gaining. Plan was to get to the gate through the fence ahead and I knew that i'd have the pace at the end if it came to it. Mentally I was looking for the finish but still a few minutes to race.
Got through the gate and despite some rough sections of path, once across the short bog it was plain sailing home. Went left on a path and wasn't sure if Tom had got past or not. Knew he couldn't have but the thought entered my head. Nice handy run to the line from there. Title defended.
3 minutes slower than last year. Didn't have the same strength in the field as last year, no Paul and Jerry got married on Friday. Looked like an interesting battle between Tom and Curly, they definitely swapped places once or twice on the way up/down.
Comparing to last year.
2015 2014
1 6:15 6:15 6:05 6:05
2 9:48 16:04 9:13 15:19
3 6:33 22:37 6:29 21:47
4 7:34 30:11 7:05 28:52
5 7:10 37:21 6:58 35:50
6 4:21 41:43 3:39 39:28
7 3:56 45:39 3:43 45:39
8 4:04 49:42 3:53 47:04
9 4:31 54:13 4:37 51:40
F 1:01 55:14 0:59 52:39
10 seconds slower at the start and was nearly a minute down after 2k. 3rd km similar and was happy with my pace for that. 30 seconds slower to the 4th km which was over the boggy bit which was definitely softer this year than last. Then wasn't running as fast for kms 6 and 7, not that far off on 7. This would be expected as definitely felt under more pressure this year. 7 last year would've included a fall so would've been slower this year factoring that in. Then the last 2km would be as expected as came under pressure from Tom at this stage whereas last year the legs were hurting a lot more from cramp/tiredness. The end is steeper too so a variance in pace isn't really possible.
Plan was simple, do enough to win. Will only know whether that was achieved tomorrow or the day after when the DOMS rears its head.
Started handily enough and extended a lead all the way to the top. I'd say i'd probably 1 minute at the top. Didn't feel under that much pressure on the way up, was happy with how I was feeling. HR was in the mid 170s. Increased pace on the flatter parts before the turn and along by the Devils Punchbowl. Struggled a bit in the soft bog between the track and the lake, sank a few times into muck, finding a good line was difficult. Same conditions for everyone but maybe those behind could see where to avoid. Was happy with how the last steep section went and how I was feeling before starting the descent. Took my gel before the last steep bit.
Along the top I could feel that my legs were a small bit tired. Ran at a decent clip along the top and down to the river out of the devils punchbowl. Didn't go all out on the track from here and then noticed after the turn off up by the ditch that Tom was coming. So that was just before the steeper part of the descent started. Meant that i'd to race harder now. Good line down to the right on the grass. Happy enough with how it went. Tom definitely was gaining. Plan was to get to the gate through the fence ahead and I knew that i'd have the pace at the end if it came to it. Mentally I was looking for the finish but still a few minutes to race.
Got through the gate and despite some rough sections of path, once across the short bog it was plain sailing home. Went left on a path and wasn't sure if Tom had got past or not. Knew he couldn't have but the thought entered my head. Nice handy run to the line from there. Title defended.
3 minutes slower than last year. Didn't have the same strength in the field as last year, no Paul and Jerry got married on Friday. Looked like an interesting battle between Tom and Curly, they definitely swapped places once or twice on the way up/down.
Comparing to last year.
2015 2014
1 6:15 6:15 6:05 6:05
2 9:48 16:04 9:13 15:19
3 6:33 22:37 6:29 21:47
4 7:34 30:11 7:05 28:52
5 7:10 37:21 6:58 35:50
6 4:21 41:43 3:39 39:28
7 3:56 45:39 3:43 45:39
8 4:04 49:42 3:53 47:04
9 4:31 54:13 4:37 51:40
F 1:01 55:14 0:59 52:39
10 seconds slower at the start and was nearly a minute down after 2k. 3rd km similar and was happy with my pace for that. 30 seconds slower to the 4th km which was over the boggy bit which was definitely softer this year than last. Then wasn't running as fast for kms 6 and 7, not that far off on 7. This would be expected as definitely felt under more pressure this year. 7 last year would've included a fall so would've been slower this year factoring that in. Then the last 2km would be as expected as came under pressure from Tom at this stage whereas last year the legs were hurting a lot more from cramp/tiredness. The end is steeper too so a variance in pace isn't really possible.
2 PM
Road warm up/down 13:20 [2] 2.17 km (6:09 / km)
ahr:131 max:140 shoes: Inov X-Talon (Blue)
Very short jog after finishing. Then spent some time with the legs in the stream which was nice. Managed to get up from there and jog down home with robrunner. So happy that it was downhill all the way home. Legs definitely tired.
Saturday Aug 22, 2015 #
8 AM
Cycling 1:53:10 [3] 55.52 km (2:02 / km) +504m 1:57 / km
ahr:135 max:172 slept:6.75 shoes: Spiuk ZS11
Lidl-Muckross-Lough Guitane-Doyles Cross-Tiernaboul-Lidl-Muckross
So into meet the lads at 9, then route was mostly what I did last night. But wouldn't be the same intensity and had company today. Heading up Mangerton Road I decided to get rid of some stuff out my pockets so pushed on and dove in home, off with the arm warmers and glucometer out, decided I didn't want to carry it. And then back chasing down the lads. There were 5 of us in total out, nice group.
I did a good bit of work on the front at times, particularly on the climbs. Wasn't giving it everything though, holding back.
So no excuse for tomorrow. County Cycling Champs were today but racing them wouldn't be an excuse not to run tomorrow. So decided that an easier cycle today would have been more sensible. Darren's logic.
Went back with the lads via Lidl for some extra distance.
Also discovered that after synching Strava to Garmin Connect, when I now upload to Garmin, it comes up on Strava too. That'll save time:-)
So into meet the lads at 9, then route was mostly what I did last night. But wouldn't be the same intensity and had company today. Heading up Mangerton Road I decided to get rid of some stuff out my pockets so pushed on and dove in home, off with the arm warmers and glucometer out, decided I didn't want to carry it. And then back chasing down the lads. There were 5 of us in total out, nice group.
I did a good bit of work on the front at times, particularly on the climbs. Wasn't giving it everything though, holding back.
So no excuse for tomorrow. County Cycling Champs were today but racing them wouldn't be an excuse not to run tomorrow. So decided that an easier cycle today would have been more sensible. Darren's logic.
Went back with the lads via Lidl for some extra distance.
Also discovered that after synching Strava to Garmin Connect, when I now upload to Garmin, it comes up on Strava too. That'll save time:-)
Friday Aug 21, 2015 #
1 PM
Note
slept:7.0
Went back to see the podiatrist I got the orthotics from last year at lunch time. She took prints again which showed an improval in the feet, less skin touching the ground where it's not supposed to, which is a good thing. Getting new orthotics, needed them anyways. Can only help.
5 PM
Cycling 1:00:16 [3] 32.26 km (1:52 / km) +278m 1:47 / km
ahr:155 max:176 shoes: Spiuk ZS11
Lough Guitane-Glenflesk-Barraduff-Killarney
Was thinking of Ladies View but looked wet over in the mountains so thought it mightn't be nice up high, so went east instead. Pushed a small bit over Lough Guitane but not 100%. Left calf felt a small bit tight. HR was up though.
Then felt a headwind on the main road as far as Glenflesk so was looking for flags to confirm direction. Looked like it could be a tailwind to Barraduff so felt maybe giving the Glenflesk-Barraduff KOM a go. Put in the effort and was rewarded with the KOM, nice. Wasn't sure if the effort was 100% but happy enough.
Relaxed a bit on the way back into Killarney but Ballaghcommane was tough and as was Muckross Road. Headwind.
Was thinking of Ladies View but looked wet over in the mountains so thought it mightn't be nice up high, so went east instead. Pushed a small bit over Lough Guitane but not 100%. Left calf felt a small bit tight. HR was up though.
Then felt a headwind on the main road as far as Glenflesk so was looking for flags to confirm direction. Looked like it could be a tailwind to Barraduff so felt maybe giving the Glenflesk-Barraduff KOM a go. Put in the effort and was rewarded with the KOM, nice. Wasn't sure if the effort was 100% but happy enough.
Relaxed a bit on the way back into Killarney but Ballaghcommane was tough and as was Muckross Road. Headwind.
Thursday Aug 20, 2015 #
Note
slept:6.0 (rest day)
Need more sleep, my own fault.
But not the reason I didn't train today, had stuff to do after work and then an athletics club EGM to go to, fun!
Missed my regular bacon & cabbage on Tuesday, made up for this evening:-)
Went straight to bed when I got home, was very tired despite not doing anything. That's why i'm saying sleep is needed.
But not the reason I didn't train today, had stuff to do after work and then an athletics club EGM to go to, fun!
Missed my regular bacon & cabbage on Tuesday, made up for this evening:-)
Went straight to bed when I got home, was very tired despite not doing anything. That's why i'm saying sleep is needed.
Wednesday Aug 19, 2015 #
6 PM
Trails/Road 39:52 [3] 9.09 km (4:23 / km) +37m 4:18 / km
ahr:153 max:168 slept:6.25 weight:68.5kg shoes: Adidas Supernova (2015)
Right quad still tender but got through this run ok. Needs more work, both in terms of stretching and will get serious with the foam roller on it.
Achilles (both) not too bad but could feel them.
Comfortable enough with the pace this evening. Had a couple of jaunting cars in front of me at times, and chose on my terms when to go past them. Meant upping the pace slightly.
Humid evening.
Achilles (both) not too bad but could feel them.
Comfortable enough with the pace this evening. Had a couple of jaunting cars in front of me at times, and chose on my terms when to go past them. Meant upping the pace slightly.
Humid evening.
Tuesday Aug 18, 2015 #
5 PM
Cycling 1:03:23 [3] 34.44 km (1:50 / km) +163m 1:48 / km
ahr:148 max:167 slept:6.0 shoes: Spiuk ZS11
Legs not feeling good today walking around the place. Suffering after running yesterday, quads sore, and both achilles not great. Now left one is definitely acting up. Balls. Podiatrist booked for Friday.
But cycling didn't actually go too badly. Didn't feel the tiredness in the quads so that was positive.
Bit of traffic to negotiate on the way in and and coming back into Killarney from Fossa. So that slowed the pace a bit. Other than that things went nicely although coming back in from Beaufort Bridge wasn't easy as there was a headwind.
Having 2nd thoughts about running plan for tomorrow, will see. Thursday could be a day off though.
But cycling didn't actually go too badly. Didn't feel the tiredness in the quads so that was positive.
Bit of traffic to negotiate on the way in and and coming back into Killarney from Fossa. So that slowed the pace a bit. Other than that things went nicely although coming back in from Beaufort Bridge wasn't easy as there was a headwind.
Having 2nd thoughts about running plan for tomorrow, will see. Thursday could be a day off though.
Monday Aug 17, 2015 #
9 AM
Note
slept:6.5
Definitely sleepy this morning and some tiredness could be felt climbing the stairs at work to my office.
Thought i'd another weekend before Mangerton, that'll make this week more challenging if i'm to race. Also county cycling champs are on Saturday, details say no day licences which I might need to race as i've only got a county type one. Might email them to see what the story is but racing on the bike on Saturday wouldn't be an excuse not to race on Sunday i'm afraid. I'd a look at the fixtures lists last night too and there's nothing coming up for Sunday. Means i'm left with no option but to consider running. Although depends on how achilles survives the week, if it's sore then maybe racing might not be an option.
Monday - Running (usual 10k from the house, 13th May was the last time I ran it!)
Tuesday - Cycling
Wednesday - Running (recce)
Thursday - Cycling
Friday - Running
Saturday - Cycling or Rest
Sunday - Mountain Running
Thought i'd another weekend before Mangerton, that'll make this week more challenging if i'm to race. Also county cycling champs are on Saturday, details say no day licences which I might need to race as i've only got a county type one. Might email them to see what the story is but racing on the bike on Saturday wouldn't be an excuse not to race on Sunday i'm afraid. I'd a look at the fixtures lists last night too and there's nothing coming up for Sunday. Means i'm left with no option but to consider running. Although depends on how achilles survives the week, if it's sore then maybe racing might not be an option.
Monday - Running (usual 10k from the house, 13th May was the last time I ran it!)
Tuesday - Cycling
Wednesday - Running (recce)
Thursday - Cycling
Friday - Running
Saturday - Cycling or Rest
Sunday - Mountain Running
5 PM
Trails 45:37 [3] 10.15 km (4:30 / km) +228m 4:02 / km
ahr:157 max:175 shoes: Adidas Supernova (2015)
First time on this route in 2 months, that's a long time considering the run is from my door.
Fast enough time this evening, HR looks a bit up though for the avg, but feel recent trainings have been a small bit higher than expected. Hill was tough but not too bad.
Decided I need to go back to the podiatrist to rule my feet out as an issue. Achilles on the right was sore starting off, and later in the run left one was making its presence felt but not painful. So the achilles are starting to annoy me now since there is no reason for them to be causing trouble.
Met a woman walking on Mangerton Road and again met her later as I was heading back towards Killegy House from Upper Torc, she was walking and reading a book. Multi tasking.
Fast enough time this evening, HR looks a bit up though for the avg, but feel recent trainings have been a small bit higher than expected. Hill was tough but not too bad.
Decided I need to go back to the podiatrist to rule my feet out as an issue. Achilles on the right was sore starting off, and later in the run left one was making its presence felt but not painful. So the achilles are starting to annoy me now since there is no reason for them to be causing trouble.
Met a woman walking on Mangerton Road and again met her later as I was heading back towards Killegy House from Upper Torc, she was walking and reading a book. Multi tasking.