Training Log Archive: Dooby

Event: Munster League, Banna Sand Dunes
 

Banna Munster League

A few juniors running today so had to focus, and did so early on, but lost it in the middle of the course. Then ran out of steam towards the end.

Got the first 7 ok, maybe a few wobbles here and there, probably biggest at 7 since it was in the wrong place. Then struggled with 8, think it was a visibility issue as was happy with my direction towards the control, but when I eventually spotted it the kite was on the ground and SI cane was low.

9 was ok and then made a mess of 10, overshot by a good bit, then missed it coming back, before finally getting it. Also missed 12. Legs starting to tire now. Last few controls were grand but a bit left on 18, got distracted by another runner.

So not a very clean run. Probably the guts of 8 minutes lost if not more.

Results
Splitsbrowser

Slea Head Challenge 2015

Simple plan, do the 150km and survive. Did both and very happy with how my legs held up. Got in a nice group after around 10km. The fast boys were off into the distance and the next group was motoring nicely, sharing the workload, and big enough. After Stradbally lad in front of me dropped his water bottle, I hit the bottle, but stayed upright, so nervy start to the morning.

Group thinned out on the Conor Pass. I was chatting a bit to a fella from Carrigaline, two of them down to Kerry for the. Was wondering about how I was managing the big ring when he was using his granny ring. Explanation I demonstrated with less than 500m to go to the top, I just dropped the group in a flash. I was taking it easy. Felt alright hitting the food stop.

Then big group out of Dingle, which thinned out quickly to form the fast group which disappeared and the 2nd group which I stayed in. Bit of a wind blowing heading out by Ventry and beyond, and got over a mental block cycling past where a double cramp ended by cycle a few years ago. Enjoyed going around Slea Head, and no fallers at the ford. Lovely spin, stunning scenery. In Dunquin there was a close call, our group had just caught a group of Abbeyfeale lads, and at a tight bend on a narrow road a tourist decided to stop in the middle of the road. Certainly scattered the bunch, stupid driver, but to be fair there were more than this driver being stupid out there today.

Group lost a couple on Leataoibh, but it wasn't going fast on the climb. Tough headwind back to Dingle but was downhill so no trouble. Water stop then in Dingle.

Smaller 2nd group after this, and lost a few before Inch. Definitely a few of the lads were taking advantage of the group and not putting in enough effort. I felt I did more than my share. There was a fella in the goup who in Lispole said in order to keep the group together go steady on the hills and around 30 on the flat. He takes the lead up the hill in Lispole and drops everyone, don't think he understood steady. A few more times he did this, went way too fast on the front. Got a bit of a psychological boost before Inch, one of the front group had dropped off it with a Killarney lad to mind him. 8 of us in the group now and from Inch to the food stop at the community centre a few km further down the road the pace was fast.

Short break here, more food. Then the main group started off again but didn't split, was just the one group. In single file. I was towards the back for a while but moved up the line a bit after Boolteens. George Doyle went off the front on his own and then after Castlemaine a Newcastle West lad went after him using a support motor bike as a pacer. I did my usual trick on the straight stretch leaving Castlemaine, went hard and was 3rd on the road. Limerick chap did some work too but no one else. Then again on the hill I did some work, with the Limerick lad doing some too. The others did nothing. George and the NCW lad had joined up and were close enough at this stage. At 4km to the top of Castlemaine Hill I upped my pace and bridged the gap, rested, and then went by them and had around 20m on the 2 lads with less than 3km to the top, then BANG. Hit a pothole before Castlemaine and must've done damge. Puncture.

Changed the front tube, not sure how long it took but in my opinion it was a straightforward operation, tyre came off and went back on easily. After that it was trying to cover the last couple of km to the top on my own, and then make up ground on the descent. Was passing people every now and again, some of the slower 110km group. Bypass was tough on my own, but legs were strong. A few little cramp like niggles but generally good. Definitely felt the benefits of conserving energy earlier in the day. Caught up with a guy from Abbeyfeale heading down Oakpark who'd been in the group around Slea Head, he was suffering.

So puncture was a pain in the ass in the end, but who knows how far i'd have got. Think the lads were all wrecked though, a comment on Strava I saw mentioned it was harder than any race all year, I can well imagine based on who was in the group. I was in the front group to Dingle last year doing the 110km and this sportive certainly attracts a field of decent pedigree.

Achieved my goal of doing Slea Head, so good day out, and one I didn't suffer on at any stage.

This spin does a lot of work for my training hours this week!

Wonder how wrecked the legs will be for orienteering tomorrow...???

Claves sore today so was hoping a run would loosen them out. Don't think it made them any worse.

Ran in a tshirt, so not that cool these evenings.

Decided just the usual loop would do this evening but I suppose this run may get longer in the coming weeks with a different finish point. We shall see. Have been putting some thought into new routes.

Plenty of walkers out and about this evening. Did spot a runner in front of me as I approached Muckross House on the path around the hill, but he then turned left as I headed straight at the crossroads towards Muckross House.

Overall legs feeling ok this evening, achilles didn't cause much trouble.

Calves are suffering after Wednesday. That hill had consequences. Foam rolling isn't pleasant, muscles just sore, not in trouble.

Left my X talons on the window sill the other day to set them, as I regularly do with running or orienteering shoes. Came home from work to find one missing!!! Searched the garden, no sign, then met my neighbour who said there was a loose dog around and there was a shoe in his garden. My missing x talon. Really would've been pissed to have lost a shoe, but crisis averted and no damage to shoe.

I'm writing this on Friday morning since I was busy eating dinner and listening to Mundy in Killorglin last night. Good show, wouldn't ever have listened to him but enjoyed it. Can't understand the 2 women sitting next to us though, spent the entire gig chatting (pretty loudly) to each other, they showed mild interest in "July" and then a lot of interest in "Galway Girl", ignorant if I was to express an opinion.

Attackpoint opens up and 5 people on my favourites list are currently purple! Maybe I should start taking some Vitamin C to be on the safe side, I did see a few of them last weekend at the SHI.

Entered the Slea Head Challenge tomorrow so hopefully I manage that 150km. Then got Banna on Sunday. So reckon i'll be tired come Sunday evening.

Cardiac Steps

Plan was to go for 2015 KOM, wasn't too convinced i'd get the overall. 2nd fastest time in the end, 9.31, with 9.08 my fastest.

Took it handy as a warm up, and parked between Torc and Muckross House entrance in order to increase the warm up. Wasn't feeling too bad before I turned onto the hill. Was hard to decide how many layers to wear, windy.

Passed 4 people on the climb and they didn't cause an obstruction. Had a few parts where I walked a bit, could feel the burn. Last few steps at the top were also tough.

Then didn't go too fast along the path at the top, handy pace. Was wary of my ankle. Once back on the bigger track near the top of the waterfall I increased my pace slightly, and took the downhill at a decent enough clip but no flat out.

Original plan was out and back from the car but decided to add in a bit around the arboretum for more distance as looked like i'd be back at the car early, so extra running would be beneficial.

Just went over the legs, nothing serious turned up. Thought calves would be sorer than they were so can't be too bad. Quad work wasn't fun.

Not going to be a good week training wise I reckon, a few distractions, namely on Tuesday and Thursday.

Body is tired after the weekend, travel yesterday and not a great sleep hasn't helped. Some sore muscles, quad still at me, and a few tender spots on the calves too, but not too bad.

Monday - Bike
Tuesday - Physio
Wednesday - Running (if legs are alright after physio, Strava KOM on Cardiac Hill the target)
Thursday - Rest
Friday - Running
Saturday - Cycling (forecast is looking positive so might go for the 150)
Sunday - Orienteering

Avg Cadence = 93rpm

Wasn't really in the mood this afternoon to do something but got distracted into buying a packet of white buttons in Aldi so in order to justify eating them i'd to do some training. Think need to look at resistance on the turbo as both this session and the last few have felt very easy, or else legs are good for cycling at the moment.

Just watched some tv.