Training Log Archive: ColmM

Had Physio appointment.
Very productive. Have set of specific stretches & strength exercises to go through once or twice daily for the next while. Also penned out return to running training plan for the next few weeks, which I will aim to follow closely.

In terms of the weekend's results; I suppose a bit dissapointed with regard to selection races. Bit unfortunate maybe, but shape was quite alright considering the injuries. Should be very doable to get back to shape.
The reality is I would like a middle or relay place. Not fast enough for sprint, or long. But will see how things play out over the next few weeks.

Socialising with Dan.

very rushed, and very token warm up.

JK Trophy - 7th

On the EUOC 3rd team, but still very strong with Carcas & Tam. There was every possibility Carcas would do the business and come back with the lead, and Tam was also clearly a very strong boyo to have on the short leg.

And basically, that's what happened. Carcas smashed it, came in 3rd, Tam got caught a bit by Felly, but sent me out still in 3rd, great.
Though this did mean Trim was starting with me which was nice. We did the codes thing to #1, different. Both nailed our gaffles though and joined back at #2 to compare more codes. Same #3, different #4. And suddenly we'd run past #2, woops.
Was hanging onto Tim alright-ish through 3 and onto 4, but I didn't read the map and went right by my gaffle, and had to double back to #4, 30-40sec.
Punching #5 pooboy came through me, and Tim was up ahead, both on the other gaffle - dang I'd fecked the short gaffle.
Into the open, solo, but wasn't paying enough attention and got very hesitant, 15s, and Harrison caught me. Got back in front punching #9. And Harrison came past again climbing into the spectator.

Heaps of cheering and encouragement for me through the spectator, which was well cool. Pity I was absolutely ruined.
Misread the side of the gully #15 was on, and Harrison got a little gap and then opened it up on the longer leg. Got this alright, but really tired. Leaving #16 I saw Peter Bray & Matt Elkington coming in behind me, just great.
So up to #17 they passed me, but the map was dodgy and they both faffed a little with Harrison, so I got in front. And there's Ralph coming up to it, just really great. Funny situation knowing you're the slowest in a group about to have a showdown on the run-in. Took the track to #18 but wasn't reading enough so cut up way too early when I saw others above me. Punched it behind Ralph and Matt & ground it out behind them to the finish.

Shitting myself that Peter & Harrison were coming up behind me, but fortunately they'd fecked their #18 and I could cruise the run-in fairly wrecked.


Overall:
Not too pleased I suppose. Dropped a lot on the early control which mattered quite a bit. Probably would have had a nice solo race and gotten to cruise into 5th without it, or might even have had some sights of Matt Speake (exact same course, and could see him at #3), or Trim.
As it was, I dropped to 7th, which could easily have been 9th if the lads had been cleaner.

More importantly, just very tired on any climbs & running slow enough throughout. Just out of injury, but inevitably still need to get stronger & faster soon.

very easy warm down with Tessa who had a stormer.

shakeout. stiff stiff legs.

JK Long M21E - 30th

Basically started out hard thinking my legs might last it. Was going alright, however some 20-30s misses on #1, #4, and 1min or so on #15.
Moving well enough, but when it came to #9 through to #14 or so, all the running hard & pounding on the fire-roads started to take it's toll. Coming into the map exchange I was starting to tire a bit.
Not all that surprising giving I haven't been running hard in rather a while.

Still, as planned, took a decent break and a gel at the road-crossing, and got into it again in the next bit. Already starting to take safer routes due to tiredness, but missed 30sec on #20 and #24, plus maybe to 15-20sec on #23.
Through the spectator, still hanging on, but tired & slowing. Took a 2nd gel. Desperate times.
Leftish to #31, still running, just. Down to #32, but just missed it, and carried on checking 2 other controls which clearly weren't mine, 2:30mins maybe lost, shocker.
Got moving again, but from #35 on it hit serious-bonk stage with getting home just being priority, the remainder included walking-breaks due to tiredness and hamstring cramps.
On #38, in the 100m from the ride to the control I had to take 2 sit-downs, as the hill was too steep for me, and I needed to control the hamstring & calf cramps.

What a bonk.

On a good day, 110mins or so would have been doable. But I will never be properly pleased with my strength until this is (at least close to) a sub-100min course.

Reckon I can get back to some sort of long-distance shape in 2 weeks or so if these lingering injuries are not a nuisance. Maybe a pretty big if.

Results

Home from pub with conör.
Didn't warm down at all after the long, so this will actually have been useful.
Reduced taxi fare considerably.

shakeout

WU with conör & eoinmcc.

JK Middle - 28th (+7:30)

Pretty nervous leading up to the start. Kept thinking about my weak ankles and how I haven't been running & I was probably gonna be shit slow.
Once I picked up the map, I was right into the aggressive start, pushing hard to #1, and only on compass for the first half of #2.
Basically got into the flow pretty well from then.
The area around #6 was where they told us the map was wrong, but they had told us it didn't affect any controls, which was quite the statement. #6 was dead centre in the middle of this, I stopped too early when I hit the end of the veg, it wasn't in that gully so I ploughed on to another control I spotted which was too far, realised quickly where I was, and got back but blew 1min.
Definitely partly my fault, but it was pretty annoying having the map very questionable here.
Got through the next section fine, still trying to push hard enough, but not quite as aggressive as early on.
Coming into #14 I went over my ankle, hobbled into the control, and on my way to #15 hobbled along the path to let it settle.
Ran it off, but took 4-5 controls, probably about #18 or so to be properly gone - at a rough estimate could have cost a minute. But that's the game.
Some other small misses, but nothing bigger than 10s I would say.

Still, worked on and ground out the rest of the course.
Solo race today, but quite enjoyed it like that.

Not quite the result I would have liked. But first real race of 2017, and given how things have been going, pretty happy with the techniques & the aggression. For the most part not too far off the pace with the others.

90s down on Conor and 15s ahead of Eoin, in terms of Irish.

Results

C • "Where they told us the map was wrong" 2

WD with conör & eoinmcc

Event: JK 2017 - Jan Kjellström International Festival of Orienteering
 

Easy tester / shake-out in London.
Very short and very easy.

JK Sprint M21E - 20th (+2:33)
Also beaten by a handful of M20s.

Got racing, fairly injury free feelings, so cannae complain.
Got going well enough, didn't quite punch #1 and had to go back up to it, no biggie though. Mostly solid orienteering, was on top of the descriptions for the most part. Had seen the "under the bridge" description in the box, and saw Kev screwing #21, so was able to get that alright, and avoided most of the other traps.
Two poor routes on #10 and #20, costing a total of 15-20s. Also not sure about routes to #9 and #17.
Likely not really race fit given the last couple months, and 4 weeks in particular, but sure tis probably just an excuse, and have to be happy with the result.

Still feeling niggle-free, so will be giving tomorrow a crack and very much looking forward to being back in the forest in general.

Results

C • well done 2

WD with Corbett, jonnyq & eoinmcc. Then looped back and joined Carcas for a bit.
Then made the most of the £10 massages upsatairs, which may jsut save my legs.

Fairly significant improvement in the ankle. Achilles is still acting up a little, but I'm going to get to race tomorrow at least I reckon.

Another day of rest.
Ankle slightly improved, but basically pretty bad. Achilles has started twinning again too. Have taped it up & am using my foam roller 4-5 times a day, on the muscles around.
Still quite hard to say whether I'll be racing. Almost certainly a bit stupid, but at the same time, if it is at all possible to run on, I will.