Training Log Archive: ColmM

commute

IMRA Scarr - 2nd

Started steady up the track, tucked in with Peter O'Farrell who moved a little ahead of me, and your man Barry in the DCU top was up ahead solo. I got past Peter on the flat / descent, and as we turned to start the big climb I just tried to settle into a consistent rhythm. Peter came past me after a short while, so I stuck on him, but he slowly started to gap me. Wasn't sure whether we were gaining on Barry, but we were running more than him which seemed like a good sign.
Turned right near the top to go to the summit and I felt like I'd closed a bit to Peter again, so when I hit the summit, Mahon was marshalling and he gave me a "they're catchable" shout.
got through the rolling stuff and probably caught Peter after a minute or two. I went through a particularly boggy patch and my shoe heel came off, tried to slip it back in, but it wasn't happening, so I just committed to it and sat down to put it back on, Peter went back by, but I started again not too far behind him, ~10-15sec lost.
Struggled to get by Peter again as we were moving well on the gorgeous boggy descent, but when it got a little steeper I could throw myself past again, and start to open up. I could see Barry was coming back slowly but he was a long way in front. Worked hard, and even when it flattened I was still gaining pretty quickly which gave me some hope. Pushed hard up the final rise, and threw myself down the final descent, it was trail, but I was gaining really quickly now, and by the time we hit the gate I was only 5sec down. The road section at the end though was probably only 600m or so and we were both going all out so I couldn't get back to him, and had to settle for 2nd.

I suspect he'd had a bit more in the tank, just didn't realise I was so close. Anyway nice outing all in all, a lovely route.

Had a 2:46 last km on the descent, so pretty happy with that. And ran this course in 2014 2.5mins slower, so that's definitely a good sign. Though Conor won it in 2014 and was 7sec quicker than my time today. What a shame, I'll blame that on the shoe.

Event: CNOC Summer Evening Series, Curragh (Lumville Crossroads)
 

CNOC summer series - Curragh

I wasn't overly motivated for it when I realised it wasn't sunnyhill, but I saw Kev then, and he said Josh was here too, so the competition had me a bit more hyped again. Knew Kev had started a couple of mins ahead of me, so was keen to work hard, though was pretty surprised to do 180 degree turn through the start boxes.
Fairly clean through all the early stuff, trying to find good lines in and out of the gorse and mostly succeeding. Saw kev on his way to 10 as I went to 9 cos of the dog leg, so worked hard up the hill and tried to keep pushing. Picking out the features nice & aggressively to 10, a little hesitancy on 11, but only 5sec or so.
Had seen Kev go right to 12, but I liked the look of left a little more, so went hard and tried to put some time back in, worked aight as it looks like that route was better. I pushed through some rough gorse on 13 that had a slight trail through it, but looks like nobody else did. Not sure if there was a path missing on 14, but I couldn't go the way I wanted and looped around a little which cost 15sec or so. Turned a little early on 15 too, but only 5sec or so.
Then gurning the last few, got sight of kev to 18 again, so gave it socks, and as I came to the 2nd one on the control pick he had messed up, so I was only 10-15sec back. Then slogged it out from there, and was fortunate to kev push me on those last few controls as I nipped Josh by 1 second!

Pretty sound technically, but it was easy, and good physically, worked hard. Hill race tomorrow could be tough.

Long - Splits

getting something in, and then ran into my cousin doing a session so ran alongside her for a bit

we did a good bit of lunge work which was quite tough, and balance work which felt good for the ankle

home slightly long way

ankle

Nice long run up to kippure from Cruagh. Legs tired and ended up walking a little of the end of the kippure climb. But energy still alright throughout, just tired legs eh.
Maybe not helped by being a tad hungover / dehydrated, but got some water coming off kippure from a kind ultra-runner I’d passed earlier, who looked even more shagged than me.
That rounds a decent week.

have had enough close calls recently to realise I need to be back on the ankle work

Track session with Rathfarnham.
Joined Louis for 2nd half of his session (12x400), then added some extra myself. A bit haphazard but overall similar work to the deek’s Quarters, but longer rests and faster reps.

6x 400[60”], 1k tempo[3’00], 3x 200[90”].

Some speed work done.
400s: ~74, 70, 70, 72, 70, 70.
1k: 3:37 - legs were tired from the 400s but pace felt easy
200s: 31, 31, 32.

Easy hill run on ticknock.

Easy up to Marlay with Cian

Nice & easy pine forest 10 with Niall. Legs suitably tired this eve, another easy day tomorrow.