Training Log Archive: roar

Some jogging around. Weather was pretty horrible.
Decided to keep the jacket on the Buff hat for the oing.

3Rock Xmas score.
Reckoned I wouldn't get them all, but that turned out to be largely due to a poor route choice right at the very start. Went left across the open bit insted of climbing the boneshaker and picking up those controls. Saw Conor a few times but the body was tired and I was suffering on the hills so I wasn't able to be running near him.

Weather was bad but had enough clothes that it didn't matter. Was very glad of the jacket!

Groin still has this little niggle but I didn't notice it while running. Will have a rest tomorrow I think to allow myself to properly train next week. Perhaps will go to Dub early and do some gym, would be the best plan.

Warming up. Cold Christmas morning so did quite a few laps of the Newbridge track with Colm and Conor joined after 1. Good banter.

GOAL mile on Newbridge grass athletics track.

Was in a very small starting field, Colm, Conor, 2 guys, myself, Ruth and maybe 2 more. They went out hard but I knew my pacing that I needed to do. Ket to that trying to do the first lap in 85. Was called the split as 87 so not too bad. White guy was just in front so I knew I could take him. Conor, Colm and the black guy were a good bit ahead but they didn't get a whole lot further away for the rest of the race. I concentrated on trying to keep the pace even but I slacked off a bit it seemed, and I did the second in 90. Tried to pick it up to get back to an 85 but evidently didn't and did a 91, passing out the white guy. Last lap was just run for home and I managed an 83. So just over the 5:50 at 5:52. A PB according to everything I have tracked on attackpoint but I think I might have done something similar back when the UCD track was a thing.

Splits: 87, 90, 91, 82
I could keep the middle two down a bit and the time would be better. Also if I really cared I could have rested yesterday!

Few laps to loosen out after. Small niggle in the groin but nothing to write home about.

Long run from Lamb Doyle's with ColmM and Conor. Up Fairy Castle and down to tibradden. Colm went on and we turned back and back over the top, took a right and along the MTB track.

Lovely day out for run. Great clear skies and not too cold. Very windy though on the way out. Made coming back more fun! Was tempted by the 2:20 option but reckon I'd be proper tired next week if I did it. Good run still though.

Warm up. A few laps. Then it absolutely LASHED for about 10 mins. It was horrible, just as we did our dynamics.

Intervals on a very very slippery grass circuit. Pyramid session
400m 60s 800m 75s 1200m 90s 1200m 90s 800m 75s

Kept the pace consistent enough but not to too worried about the times as conditions were poor. Laps were maybe a bit long but not much.

1:30, 3:04, 4:49, 4:54, 3:16, 1:29

Few laps. Made sure to get to the 10k

Last week went from relatively average, to pretty decent in one fell swoop with Sunday run. No complaints. The objective of this week is to train a decent amount but ensure I have enough in the legs for a proper hard week next week. Should try and get another strength work in. Hopefully can get Ruth and Conor up for it on Friday afternoon.

Monday - am gym, pm socialising with college people back from whereever they are
Tuesday - pm intervals
Wednesday - Long run 3rock post family event (~14:00)
Thursday - GOAL mile, 5:40? That'd be a PB but I should do some more research to check what I should be able to do.
Friday - 3Rock Score
Saturday - Long run wicklow, not >90 mins this time
Sunday - tempo

Somehow managed to extricate myself from bed and get to the gym. Good job me! Too much spiced beef and apple pie and no ham and cabbage last night though.

2x
10 25kg squats
10 25kg lunges
10 2.5kg one legged squats

10x 2.5kg I's, Y's and T's

2x
30s 2 legged bridge on gym ball - very hard
10x 2 legged bridge raises and rollouts - very hard
60s plank with one leg lifts
45s side plank with twists

2x
30 platform striaght leg dips
10 push ups with touchdown
15 lowered back ups
1x 45s straight back holds

2x
50 crunches (arms behind head)
45 side leg raises each side
45 inside leg raises

2x
30 back extension doggys
30 side lift doggys
25 calf raises on step no balance hand

5x 15kg assisted pull ups
3x 15ks assisted chin ups