Training Log Archive: roar

Event: IMRA Howth Winter
 

Was a bit late for the hill run so not much of a warm up.

IMRA Howth
Turned out warm up would have been great. Sprint for position from the start which I didn't participate in too hard, judging where to slot into the group based on my fitness. Hit the hill and remembered that I am a lot fitter than the summer hill runs and wasn't in any real trouble on the first big hill. Got over the top and picked it up a bit and took a few places. Then there was another steep climb and I pushed it up here too, passed one or two more as there was some space. Running off the top of the climb gapped them. Could see the leaders out in front then, not too far off but never going to be caught really. Ran solidly for the first lap, concious of wanting to do more distance after the race.

By the end of the lap I was pretty close to Laurence. I pushed to catch on the steep climb again and a little more work then got me onto his shoulder. I felt like I was working hard here and tried to go past him once or twice but it didn't really work. Caught a break coming off the summit where we had caught some people on the first lap on a narrow bit. Laurence went wide but I went straight off the cliff and got a few metres. Pushed then to make sure I left him broken. Few more little races but I seemed to take them easy enough. Passed the red guy on the descent and again went fast to make sure he didn't try and get back. Caught a glimpse of Cillin on the last path bit but I was never catching him really.

5th, so decent result for not killing myself to the max. I must remember that I am fitter now and can handle the pace at the start a bit better than I could last May.

Went for a cool down with Cillin, Roisin, Laurence, Conor and Ruth. Just did a kind of a lap of the course.

Conor had hurt himself so wasn't going to do more. I thought my gear was going to be driven back to towo so had taken off my top when Hugh said he was going running for an hour. Kit back on and another hour. Nice run, turned into a really lovely day. Basically just randomised on the route and there was a lot of nice variation.

Event: Dublin By Night, Deer Park Estate
 

Cycled to Leopardstown for the major events conference.

Went to the new bouldering wall in Sandyford since I was already there! "The wall" it's called. Nice place. Was super quiet as there was a competition that ended at 5, so everyone left at 5, as I arrived. Small bit cold but got some nice climbing in.

cycle home after climbing

Got up when my alarm went off again. Getting better at this. Had a meeting in work at 9:30 though so still didn't get the full thing done. Planks don't really feel like they are getting easier

1x
20 30kg squats
20 30kg lunges
5 5kg I's Y's & T's
5 2.5kg I's Y's & T's

2x
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
15 lowered back ups
45s straight back holds
10 push ups with touchdown
50 crunches (arms behind head)
35 calf raises on step

warm up. To the park then 2 laps. Got chatting with James who organises the marathon sessions. I am to contact him to get their program if I want to do longer intervals sometimes.

3x 1mile

6:34, 6:32, 6:35

Nice group today. Was kinda at the back of it for the first one but then nicely in the middle. Stayed together well and I felt comfortable enough. Ground was slippy in places, could have done with trail shoes really. Very windy out but it warmed up once running.

2 laps and back to the place.

Eep. Very windy run on 3Rock. Maybe shouldn't have been out there by myself. 100km/h sleet in your face is not pleasant. It's not too bad at your back though!

Stayed in the forest as much as possible. Peeked my head out one time and was just like nope. The masts sounded like there was a bunch of airplanes ready to take off on top of the hill. Good run though, nice and terrainy.

Some warm up laps bitterly cold out. Mostly with Michael, who I have though was actually called Conor for the longest time. Oops.

Then some drills and strides.

6x 800m 75s rest

Good big group of us today. Still bitterly cold and ran in my Tullinge jacket + neck buff the whole time. Bunched pretty well too so I was able to just think about random stuff and let the legs and lungs do the hurting. Felt pretty good the whole way. It felt like the wind picked up on the 4th, but that might have been my brain, who knows. Was a bit tired on the 5th one maybe but pushed on. Note to self starting near the front is good as it means you can be on the inside for the first bend.

2:51, 2:50, 2:49, 2:52, 2:54, 2:53

Few cool down laps. Explaining orienteering to some guy.

Was tired last week for an easy week. Mostly due to many hours of standing at BTYSE. A bit more sleep wouldn't be bad either. Small bit behind running targets but that was mostly due to cycling on wednesday and a relatively slow run on Sunday.

Monday - am gym, pm run home from climbing
Tuesday - pm intervals
Wednesday - long run ticknock
Thursday - miles
Friday - am gym
Saturday - Major events conference. Might not be doing much. potential Night-o Deer park. If UCDO actually manage to put it on
Sunday - IMRA Howth winter + some more distance.

Got up when my alarm went off. As a result I felt I had more time so dossed more and was just as late as I usually am.
Bit tired doing the exercises but not too bad. Legs still pretty tight.

1x
20 30kg squats
20 30kg lunges
5 5kg I's Y's & T's
5 2.5kg I's Y's & T's

2x
10 5kg single leg squats

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

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

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

5x 20kg assisted pull ups
4x 20kg assisted chin ups - making sure to go to full arm extension on each of these

Tired enough today. Bit out of practice. Still was well able for the flags. Feeling quite weary so I skipped the run home.