Training Log Archive: Joshosh

20 reps of 1minute on followed by 30sec jog recovery. fun doing this on the trails with ups, downs, twists, turns and steps + gates to navigate through

jogging the rest of the cliff walk

easy run across the cliffs with dad. weather was horrific which lead to a really fun run in gale force winds, fog and driving rain. was hard to just run in a straight line for most of it

Donie had a tough session planned for us tonight and perfect to get the speed in the legs. Session was 1mile in 5minutes, 1*800m in 2min24 and then 4*400 with the first 2 in 70sec and the second 2 in 68. Idea being starting at 75sec lapping, then 72sec lapping, then 70 and finally 68. Felt this in my legs somewhat more than tuesday. did some pacing tonight and got my pace right.
1) 1mile - 77sec (john lead the first lap), 75sec, 75sec, 73sec(i picked up the last lap) - 5.00min
2) 800m - 71sec (bit fast through 400), 73sec (eased back a bit) - 2min24
3) 400m - 70sec (stuck on erics shoulder)
4) 400m - 70sec (back on pacing duty)
5) 400m - 68sec (followed eric)
6) 400m - 68sec (pacing duty again)

400m warm up lap, then the mile, 400m recovery, 800m, 400m recovery and then the 400s with 400m recovery in between, finally a 400m cool down lap. really good fun tough workout tonight

nice cool down along the lee fields route for a change of scenery. chatted with Tim T about racing but the main conversation topic was about how laura would do in Oslo tonight. Shes and an Riocht athlete, just like Dooby, but trains with leevale. She got an invite to the Diamond league event for 800m, she also recently ran a pb of 4.12 for 1500m and is running 3km in the eurocup race things coming up soon.

Laura ran a 2.02.62 in her race, a pb of around 2 seconds, the Donie magic at work again

day off to spin the legs and leave them rest. up and down a few hills, then onto the railway line at blackrock castle, out to the ferry stop in passage, back to blackrock castle and over a few more little climbs to get home. nice day out, lots of silly walkers strolling all over the paths

good chat with donie before training and then out into the rain to warm up. nice to be back in the misery

Target times were 1min50 for the 600s and 70sec for the 400s. Didnt really do any pacing, but just sat in and oh did this feel good, felt great for the whole session especially on the 600s! 400m warm up lap, 4*600s, 5*400s and then a 400m cool down lap. 400m recovery after each rep aswell. (ran in lane 2 or 3 for a lot of it as the spray off the track was getting into my contacts which meant i couldnt really see)
1) 0.61km - 1.50.5 - 3.02min/km
2) 0.61km - 1.51.9 - 3.04min/km
3) 0.62km - 1.49.6 - 2.58min/km
4) 0.62km - 1.45.4 - 2.51min/km
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5) 0.42km - 1.08.9 - 2.44min/km
6) 0.43km - 1.10.3 - 2.45min/km
7) 0.42km - 1.07.9 - 2.40min/km
8) 0.41km - 1.10.3 - 2.51min/km
9) 0.41km - 1.06.9 - 2.42min/km

Good session tonight, no ill effects after sundays epic crossing of the galtees, was surprised i was able to sit in with eric, chris, colm, donal and john so comfortably. Felt i couldve done another 2 or 3 400s but the boss said to do the set session so thats exactly what i did, he knows best. Things might be starting to fall into place.

short cool down as i was soaked and needed to get changed

Taking tomorrow as an easy day and just going for a cycle instead of running. give the legs a rest.

so the irish summer has come and gone it appears. got out on the cliffs today as a recovery run after yesterday and to do a birthday run in the wild wind and rain. Beautiful day in the mountains yesterday in the sun, beautiful day on the cliffs today in the misery

Galtee Challenge 2013, East to West (Cahir side to Anglesborough), with robrunner, Sean H, Swiad, and three other Munster Trail runners. Elapsed time was ~5hrs10, could definitely have done this quicker as we took lots of breaks as we waited for people to catch up and feed breaks and that. Perfect day for this. Took on 1.5-2litres of miwadi on the run, had a bag of jellies, a banana and the ''pink dot'' cakes my housemate gave me for my birthday.

Robrunner undertook the nav challenge as the group started off relatively quick with a run up through a wood that was near to The CorkO map of Clonmore north, currently suffering from a disease killing the trees :-( After ~2-3km in the forest baking in the heat and lack of breeze we finally reached the beautiful open mountain with burnt back heather to make it fast underfoot.The first peak was a trig point south of Toureen, could nearly hear the corbetts in toureen doing their training below us, unknown to both us and then. Next we crossed over to Slieveanard and Swiad spotted a nice trail above some forestry (Robrunner suggests this is Scartnaglorane, and hes unsure if theres a map of it). Next we ran to cairn south of Sturrakeen. From there it was SW and W over two more small hills to reach Farbrega, a long climb interrupted by motorbikers shredding the dry bog. They were as surprised by seeing us in shorts as we were with seeing them!

Then up to Greenane with Lough Muskry to the north. Galtybeg stood proud to the west and we climbed steadily to the summit point where a pit stop was taken. Then on to Galtymore a nice long slog where relentless forward motion was the key, then an exciting ridge run following a stone wall in a horse-shoe shape to Slievecushabinnia, Carrignabinnia and Lyracappul with its tooth-like crag on top. Then a fast run downhill with Swiad and Sean, however nature called and i had to leave them go so hung on for robrunner, then up and over Paradise Hill, some light trespassing hugging fences with robrunnerthrough fields and back to Anglesborough.

Felt relatively string throught this and more importantly my team mate for the rogaine was strong throughout and never really faultered not like on our nagles run. Definitely possible to do it much faster and with less/no real breaks either, would say maybe low 3hrs. Today though it was a matter of no man gets left behind and to regroup at all the crags even if i was feeling strong. Robrunner said the previous record was ~5.30hrs so was nice to pass that. (write up thanks to robrunner, so used it as a template)

This run today brought my total running mileage for this year (2013) to 1381km of just running, while my grand total for last year (2012 in total) was 1373km. Already more than last year, and only just over half ways through 2013.