Training Log Archive: ColmM

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.

Ankle has swollen up over night and has a sharp pain. Keeping her up, and icing away. Too early to call really.

Easy out on the meadowswith Tam & Jack, and then some small efforts by myelf.
2 x 5min tempo, and 3 x 45s (15s).
Slow out there, but just wanting to relax and get the legs moving a small bit again.
Took the risky approach, and stripped down to bare feet after the first tempo. No reaction, and I think getting back some barefoot running again will strengthen my achilles long term. Soles need re-toughening though.

Very chilled, just doing something to get the legs moving.

Also pretty chilled, for JK week.
Avoided most weights, lots of little exercises, and some additional rolling / stretching.