Training Log Archive: roar

Run with Gina in from Djouce car park.

Fairly high intensity week so took it handy. Was very windy so we stayed in the forest. Nice run though. Big climb at then end was tough.

Event: Dublin By Night, Phoenix Park
 

Felt really stiff today after the gym yesterday. Lot of glutes and hamstring work apparently. Then stood up for about 8 hours at the Young Scientist Exhibition. Tried to loosen it with a bit of a warm up but was pressed for time as the start was closing. Didn't feel like it helped but it probably did.

Phoenix Park night-o. Have to take by the night title from Conor this year and this is traditionally my bad one so I decided to have a bit of a try.

Went out pretty fast apparently. Thought Conor was starting 2 mins behind me so wanted to make sure it wouldn't be easy for him to see me punching stuff. Took the first choice 2, 4, 1, 3 which seemed to be pretty good. Long leg to 6 was horrendous, really strong headwind the whole way and fighting that. Felt pretty good though when I spiked it well. Tried to keep the speed up then through some parts where I had to read the map a little and went 9, 11, 10, 12 for the second choice. Saw ColmM at 11 and caught him at 12. Had to hang in a little on some of the hills around here but kept the pace high enough and was doing the amount of mapreading that I needed (almost none!). Still avoided mistakes which cost other people. Kept it strong to the finish and pretty happy.

It seems it took the win which is unusual for me on a primarily running course. Was helped by ColmM taking it easy and Conor making mistakes but I'll take it. Nice few points to start the league!

Felt a bit tired today. It may have been hydration related as I forgot to bring any water to BTYSE yesterday. Probably drank a total of 2L of water which is just not enough. Drank some water from the fountain in the middle, just before the second platform leg dips and felt pretty ill when doing them and the crunches. Recovered though.

It has occurred to me that I should perhaps be tracking the total weight that I am squatting, including my own weight as it can vary by up to 3kg from Monday to Friday.

2x
10 30kg squats
10 30kg lunges
10 5kg single leg squats

2x
30s 2 legged bridge on gym ball
15x 2 legged bridge raises and rollouts
60s plank with one leg lifts
45s side plank with twists

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

2x
30 side leg raises each side
30 inside leg raises
30 back extension doggys
30 side lift doggys
50 crunches (arms behind head)
30 calf raises on step

5x pull up drops
10x 40kg back lat pull downs
10x 40kg front lat pull downs

Took my new Inov8s out for a spin. Did most of a lap of the park on the grassy track thin as much as possible. Felt good for the first while. Then at about 30 mins turned into the wind. When the wind finally became kind of side on, it then became hilly. Kept it going though and only had one little hill, up from the kyber road where I actually felt tired.

Good run. Definitely happy with the speed.

I created events for the races courses at the weekend so people can add their splits if interested. Also uploaded quick routes.

Weather was pretty bad and I had forgotten to charge my headtorch. Decided on Turbo trainer instead. Give the legs a little rest from the impact of running too I guess. Watched S1E09 of Vikings. Basically sat at the same cadence for most of it. Up the resistance a level on 3 occasions for 5 mins as something extra to do.

Warm up few laps. Feeling a bit tight from the gym. Loads and loads of people down this week for new years resolutions. We'll see how long that lasts.

Pyramid session. 400m 60s 800m 75s 1200m 90s 1200m 90s 800m 75s 400m 60s.

Ground was a bit drier today and the legs felt good once I started. Let others doing the pacing on the first 400, and the first 400 of the first 800. Then I took it up for the two long ones and the last 800. The Niall chap took off on the 400, I hung on a bit but not too much. He came back near the end. Good session speed was better than the last one and I felt much better too. With the new years people down I was in with a nice group which was a good change and probably helped.

1:22, 2:47, 4:22, 4:20, 2:52, 1:17

Warm down laps. So I remember people's names, started with Catherine and Niall, then Niall left and Gina joined, then Gina left. Nice chats.

Drills and Strides. Somehow missed these on my Garmin.

Solid start to 2015. Good.
Unsure how work schedule will work out this week. Will be at BT Young Scientist exhibition from Wed and have to work on Sat so will be relatively tired from that. Should make the night-o easy enough then long one on Sunday

Monday - toe is quite sore so no climbing, pm 4k run + gym
Tuesday - pm intervals
Wednesday - 60 min run (Howth?)
Thursday - Easy run (~7k)
Friday - am gym
Saturday - Night-o Phoenix Park
Sunday - Long oing/Long run

2014 summary:

Started poorly enough, though I got on top of the strength not too badly.

EOC was pretty bad really, had no fitness or speed.

JK suffered from lack of o-training in the middle though the long was somehow not terrible.

IOC had the same problem in the middle and similar in the long. Probably should have won it though.

June was all good intentions but nearly 3 weeks of not doing any exercise due to traumatic injury when I was already unfit wasn't the best. Would like to visit hospital less times in the next year.

WUOC I was just unfit for. Good fun though.

The autumn went very well. Quality training in Scotland, even if I tired myself out for the SHI WRE. Good hours then brought me up to one of my better years of training. PBs in 10k, 5k and 1mile show that the running speed is coming along.

The big change has been doing the planning, from short to long term and using this to see what it is I actually want. Then setting proper goals. The last hurdle left to tackle is getting enough sleep!

Jog to the gym

Ugh. Someone remind me to never go to the gym in the evening. Unbelievably busy and just stress as a result. Once I got my mat it wasn;t too bad but the order was all over the place. Forgot to do my one legged squats too.

1x
20 30kg squats
20 30kg lunges

2x
30s 2 legged bridge on gym ball - a bit easier
10x 2 legged bridge raises and rollouts - same
60s plank with one leg lifts
45s side plank with twists

2x
10 push ups with touchdown
45 side leg raises each side
45 inside leg raises
15 lowered back ups
45s straight back holds
50 crunches (arms behind head)

2x
30 platform straight leg dips
30 back extension doggys
30 side lift doggys
20 calf raises on step no balance hand

15x 40kg front lat pull downs
15x 40kg back lat pull downs

Jog home