Training Log Archive: Dooby

3 laps of the outside with the Purcells. Legs feeling ok, some soreness. Also includes som running on the track.

Nice evening but bit of a breeze from maybe the south or southeast. Warmish.

Headed over the Castleisland from home, off work today and tomorrow studying for Friday. Went to the post office and did some shopping in Dunnes on the way.

Around Muckross there was a moveable stop/go system in place, funny reason why. Branches were being trimmed on the trees on the bends between Muckross Park Hotel and Lough Guitane Road. How they were being trimmed was that the lad with the chainsaw/trimmers was using an open top bus to get at the trees from the top deck!!!

C • Dunnes 6

6 * 800m with 400m recovery in between

2.35 (2.19 recovery)
2.36 (2.26)
2.40 (2.14)
2.37 (2.09)
2.38 (2.10)
2.33

Times were all less than 2.40, I rounded up for the 2.40 one! But wasn't as happy this week as I felt the effort wasn' consistent enough, too much variation in the time. Still an alright session though and was happy enough with how I was feeling.

I did the leading again this week, Rob Snr & Jnr following behind. Fiachra joined us after 2 and did 3 with us, not the last.

Some lads doing 400s so used them to take the wind for the 2nd 800. There was a headwind between the 2-300 mark. The lads came past on the straight so I tucked in for the bend.

Between the 4th and 5th Rob was talking about all the heavy breathing. During the 5th all I could hear was breathing! So pulled ahead so as not to listen.

Last lap I was wondering what sort of trouble there would be caused by the lads. Did the first lap I thought in 80 but 2nd lap was way faster, I upped the effort and Rob Jnr came after me and pushed on towards the line so I stayed with him. Good finish after what I thought would be a hard ending after starting the sessio hard too, not intentionally.

At least I don't plan on running again until Sunday. And tomorrow should see the return of the colour black to my training week.

Run from the track out through castleisland and back via Supervalu and the river. Also includes finishing around the outside in reverse and a lap or 2 of the track after finishing the session.

Legs not as sore this evening.

Appointment to get new orthotics on Tuesday, can't get them before then due to not having the time and won't be in Tralee.

Had my annual check-up at the dentist this morning. All my teeth are still there and are all doing fine, still no need for a filling in my mouth. Dentist did mention that i've something called "Geographic Tongue", kinda appropriate! But not an issue.

Muckross

Got home later from work than usual, stayed late as I got in late due to the dentist, then went into town to get my suit jacket altered, taken in, rather than out :-)

Bit of drizzle this evening, but not too bad. Probably drier longer than there was rain.

Legs felt a small bit tired on the hills. Also they got sorer as the run went on but manageable. Time of 49, felt I might have been running a small bit faster, but not concerned.

Got home to find a deer near the septic tank, cheeky.

Also nearly ran over a red squirrel on my way to work this morning. Ran across the road in front of me.

Only at work today and tomorrow of this week so that opens up some training possibilities when i'm not studying on Wednesday or Thursday, particularly Thursday as if the weather is good I might chance the bike. Talking up the possibility of cycling to work next week but would need at least 1 or 2 bike spins before that to at least remind my legs what road biking is like. Put new cleats on my shoes last night, needed to be replaced.

Monday - Turbo Trainer
Tuesday - Running
Wednesday - Running (Intervals)
Thursday - Turbo Trainer or Bike
Friday - Exam!!!
Saturday - Bike/Turbo Trainer
Sunday - Orienteering (Leinster Champs)

Edit: Tour de Ballyfinnane is on Saturday, 70km, so if the weather is favourable that'd be a good start to the cycling season. No point in saving energy for Sunday, it's not at a top priority. Weather forecast is looking alright for Thursday too so should get a spin on the bike in there.

Avg Cadence = 87rpm

No change to rpm from last Thursday. So that's a positive. Decided to start on The Wire, so Series 1 Episode 1, problem was it was on for an hour, wasn't sure I wanted to pedal for that long, but started anyways. Legs felt a bit tired today but ok on the bike. Certainly sweated a good bit, jersey was fairly wet when I got off the bike!

Bought some salmon for dinner, nice, but not too cheap. I suppose one way to get cheap salmon would be to fish for your own, but can't see that happening, ever!!!

Muckross

With company today so started later than planned. Not a great night's sleep, was out later than I thought I might be for a few drinks, and 1 hour less in bed.

Legs felt sore, knees, feet alright. Not that tired after yesterday but pace today was very comfortable. Stuck to grass when the opportunity was there.

Fantastic day for running. Did start with a hat though, felt cold getting out of the car, but put it in my pocket around Muckross House.

Tons of people around enjoying the good weather. Car-park looked very full when we passed through it.

Plan on asking foot lady if the runners I have are the best for my feet whenever I see her to get the orthotics. Small hole on the right shoe at the side so might need new shoes anyway.

I like my new IOF ID, 8080, easier to remember than IRL61.

Headed off to Knocknagoshel in nice time, registered, and did some more note reading in the car before warming up. Ran out the route for aroud 1.5k before turnning, bit a hill to 1k, and a few bends. Took the pace handy.

Came back and changed shoes and did a few strides up the village from the church, lungs didn't feel great.

Then off to the start.

Knocknagoshel 5k

Went to start the watch and history screen was up so spent the first few seconds getting training screen on and starting the watch! Lost around 50m and based on time, 12 seconds to do this. Will add that to 1st km split.

Set the virtual partner to 3.25 per km before the start. Felt a 17 minute time would be acceptable. So kept an eye on the virtual partner a few times, always ahead, maybe by 4 seconds after 1.5km. After that I didn't really look at it again, just raced!

3.22
3.22
3.28
3.24
3.01

The 1st km was uphill, some downhill then up to 2, more up for the 1st half of 3, and then a small bit of uphill around 4 before a downhill last km. Pleased with the splits, they are consistent as the 3rd km had the turnaround in the middle so that would've cost seconds decellerating and getting back up to speed.

Arthur Fitzgerald was in the race so reckoned i'd stick with him for as long as possible. Another chap joined us at the start for maybe 250m then dropped back. Felt ok early and just stuck with Arthur. Under a small bit of pressure approaching the turn around, but kept tight. Had to go around a cone for the turn, and back the way we came. Out and back race.

So had to keep left to avoid the other runners coming against us. Not too many close calls, other runners mostly behaved themselves. On the way back I tucked in even more to Arthur, more next to him heading out. And wasn't feeling as much pressure but I suppose the first part was more or less uphill. Approaching or just after the 4km mark, can't remember, I somehow ended up ahead. Had to be on the slight uphill.

Can't say I planned on this move. But once ahead I just concentrated on the road in front of me and getting the turns tight, and maintaining the gap while resisting the temptation to look over my shoulder. The advice that joshosh was given by his coach which he referenced last Saturday regarding not giving up the lead when you take it went through my head.

Used that as motivation to stay ahead. No checking of the watch but knew HR was on the up, was below 180 early on. Hit the 2nd last bend and felt the gap to Arthur had increased. Knew that once on the main road again it was a straight run to the line of maybe 200m. Through the bend and onto the home straight I ran hard focusing on the line, think i'd more speed if I needed to sprint. But had Arthur beat, by 6 seconds:-)

Impressed with my last km time of 3.01, was downhill, but haven't done any recent sessions of this distance or longer.

My first road win.
And in a time of 16.39, bit faster than expected/[planned. So my shape can't be all that bad. Definitely a nice confidence boost for next few weeks of training.

Ran west past the finish again, at a very slow pace, legs felt ok and not too much pain so warm-down was better than usual. Some serious knee pain on the way home, last 15 minutes of the drive weren't pleasant. Getting out of the car was welcomed. Legs feel fine standing but sitting in the car doesn't work, must look at driving position again.

C • Win 2

A day of rest:-)
Co-incides with a night at the dogs with the work crew this evening. It's normally €10 in but there's an offer for March, you get in to the racing, a burger and a beer for €10, that's if your a man, a woman gets a chicken burger and wine! None of which are any good to me.

Thinking Knocknagoshel tomorrow for the laugh, want to a photo of something too that I didn't get yesterday in that area, so kill 2 birds with 1 stone. Although if the weather is bad i'm staying at home.

Avg Cadence = 87rpm

Managed to get the cadence up by 1 from Monday! Last day of a long stretch of training/racing, rest day tomorrow:-)

More Shameless, Episode 7 of Series 1.

Nice evening out so would have been nice to have been outdoors but legs wouldn't thank me. Really looking forward to new orthotics to help reduce the pains of running.

Speaking of running, must come up with a plan for the weekend, there's a 5k in Knocknagoshel on Saturday and a 5 or 10k in Ballyheigue on Sunday. Now do I want to go racing, hmmm. There's cash for top 3 in Knocknagoshel!