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Micilín's Mucky Miles
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Hi there! Training seems to be going well at the halfway point. Best of luck with the next bit
I see you were running in Paris there… we're heading over tomorrow for the match for the weekend and will need to do about 20miles over the few days. Have you any recommendations? Looks like it's going to be cold - won't be putting away the thermal running gear just yet!!
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Tuesday
11km Recovery and Speed. I didn't help me recover and had no speed. Crap run!
Wednesday
18km Lactate Threshold.
Thursday
Rest + 10km on the bike.
Friday
18km Medium-Long Run. I left the house at 7:45 and just got in to work on time. Perfect running conditions plus eerie fog around Dún Laoghaire harbour.
Saturday
8km Recovery. Ran up to the Dodder and ran alongside it for a while and back down through Dartry. Nice route!
Sunday
I pulled a muscle in my leg on Saturday night and wasn't feeling too well so I gave the Clontarf-Howth Boards 20-miler a miss.
Monday
32km by headtorch home from Dún Laoghaire to Rathmines via Three Rock, Two Rock and Tibradden. I felt really good during this run until I stumbled going across to Tibradden. I really hurt my left knee and twisted my right ankle badly but I kept running until I got home. That's the last time I'm running those trails at night on my own, it's not worth the risk.
I iced my knee and my ankle last night and this morning but walking to the bus stop was a real killer. Had to get a taxi instead :mad:
Apart from the injuries, my muscles have no pain in them whatsoever I'll take a few days off and see how I get on.
I've also lost a good kg or two in the past few weeks so I'm feeling quite good 0 -
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@Vaggabond
Definitely! Maybe even a run to the Park and back. Have you got a headtorch?! I need to do more running on grass!
@Bally8
Thanks I'm still jealous of your duathlon/triathlon training though!
I'm more worried about my knee as it's my bad knee that I hurt. I've been putting plenty of Deep Freeze spray on it, which makes my knee feel really minty, if you know what I mean! The ankle seems to have been just a bad sprain. The plan for tonight was a 13km speed session which I think is a bad idea. I'll do the 13km but at a slow speed.0 -
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Monday
Cycle: 20km commute to and from work. Very little stiffness from yesterday’s 20-miler.
Tuesday
Cycle: 10km commute to work. I left the office at 10pm and was in no mood to do a VO2 max session - gave it a miss and got a taxi home.
Wednesday
Run: 18km Medium-Long Run with Vagga
An eager Vagga had me meet him at Portobello at 6.10am. We headed down the Canal and then out to Poolbeg Lighthouse in Ringsend. I was very distracted by the views of the city, twisted my ankle and hit the ground. A few minutes of a slow jog and I was alright. The South Bull Wall is just OK for running on, not ideal. A lot of potential for ankle twisting! It was a long-overdue run with Vagga so the time went very quickly. Good pace too, 6:04min/km average. Not bad for only 3 weeks back from injury for Vagga!
Run: 13.47km VO2 max session
I packed extra running gear with me this morning just in case I felt up to last night’s missed VO2 max. Another long day in the office gave me plenty of time to recover. By the time I finished, it only felt like I had run 13km, not 31km for the day! The mystique of double sessions has been broken for me. It’s not as mad as it’s made out to be, although I won’t be doing it every week, just in emergencies! The 5 x 600m intervals felt very comfortable, never breathing faster than 3 steps/breath.
Thursday
Run: 6km Recovery & Strides. My shortest run in 7 weeks, but the sun's heat made sure I sweated!
Cycle: 10km commute home
Friday
Run: 10km Race
Planning of this ‘race’ was done within the time it took the Garmin to find a satellite: I double-checked what my current PB for 10km was (50:36) and set out a plan of running anything faster than 5:00min/km to beat 50 minutes.
The first 5km were difficult because of rush-hour traffic and lights going against me. I tried a new pacing strategy: at each split I added/subtracted from 50 minutes. The first 5km worked out at:
4:49
4:48
4:54
4:45
4:54
To be honest I didn’t make a big effort to slow down to 5:00min/km, I just kept going at that pace as I was still running a comfortable 3 steps per breath. By the time I got to 5km, I had a feeling I could keep going to get under 49 minutes. The splits kept coming under 5min/km so by the time I got to 8km I thought I was in with a chance of sub-48. The last 2km I really went for it. Unfortunately the last 500m was a slight uphill and I had a heart rate of 191 (I’ve a maximum of 192bpm) so finished in 48:01 which is close enough!
4:52
4:53
4:54
4:41
4:31
I’m happy with the PB, of course, and also glad I have at least one option for calculating my pacing during races. I was never good at calculating on the go.
Saturday
Run: 27km Long Run. Met up with some Boardsies who were running from Howth to Bray. Was going to do 32km but was under pressure for the afternoon so I just did the 27km that were on the plan. The pace was pretty fast: 5:40min/km which isn't far off my marathon pace of 5:30. Great weather, great company, comfortable running
Sunday
Walk: 8km with the girlfriend from Marlay Park to Stepaside via Three Rock. Mourne Mountains quite visible, but couldn't see Snowdon
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Will be more cautious about over-training this week as I'm quite tired from doing a lot of overtime at work. Just one more week until taper :eek:0 -
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Monday
Cycling: 10km into work.
Running: 10km Recovery
This was supposed to be Recovery and Speed but I was no mood for strides after leaving the office at 9pm.
Tuesday
Running: 16km VO2 Max
5 x 1200m @5km-race pace. This felt quite good!
Cycling: 10km home.
Wednesday
Day of Rest :cool: (from running)
Cycling: 20km commuting
Thursday
Running: 18km Medium-Long Run with Vagga. Another great morning run out to Poolbeg Lighthouse and down to Blackrock
Friday
Running: 6km Recovery
Did strides this morning since I missed them on Monday. What a hot morning!
Saturday
Running: 32km Long Run
I was all set to go down to Connemara to do the Choose Your Distance event as part of the Connemarathon but was working until late again on Friday night so I reluctantly stayed in Dublin.
I was in no mood for running the mountains, or from Howth to Dún Laoghaire, so I decided to just go out the door, run for 10 miles and come back.
I ran towards the Phoenix Park, but the traffic lights crossing the N4 didn't go in my favour so I went up the N4, into the War Memorial Gardens, saw that there was a nice cycle lane and footpath along the Liffey, ran that to Chapelizod, over Knockmaroon Hill and continued on along the Liffey all the way to Lucan!
I didn't manage my nutrition/hydration well. I didn't drink a sup of water until 14km which really cost me in terms of HR towards the end of the 32km. It was a negative split by 3 minutes, but it felt really difficult.
Sunday
Another day of rest. It's officially Taper Time
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Monday
Cycling: 20km commute
Running: 9.87km Recovery
I actually did this as part of Rith 2012, a relay run around Ireland collecting money for Irish voluntary organisations. Good fun!
Tuesday
Cycling: 10km to work.
Running: Missed my run as I was working until 10pm
Wednesday
Running: 13km VO2 Max into work. Good fun!
Cycling: 10km commute home. Was working until 9.30pm
Thursday
Cycling: 10km commute into work.
Runnin: 6km Recovery and Speed. I did the strides at quite a clip. My knee was quite sore at the end.
Friday
Running: The plan was a 5-mile time trial into work. I was dehydrated, hungry and tired, and still thought I could get a PB for 5 miles. I gave up less than 4km in as I was just not feeling it, despite being more or less on target. I would usually berate myself for giving up but I think it was a wise move.
In hindsight, I realised:- I hadn't eaten since 3pm Thursday
- I drank less than a litre of water in the previous 24 hours
- I ran quite hard less than 12 hours previous.
- I have done 17 hours of overtime over the past 4 days.
The plan for the weekend is 5-mile time trial tomorrow (with proper nutrition and hydration today) and 26km Long Run on Sunday.
Work has been mental for the past few months and will be for another one or two, so if I want to give myself the best preparation for Connemara, something will have to change. Don't know what yet!
Edit: New shoes for the marathon just arrived. I now have 7 pairs of Brooks Adrenaline GTS!!0 -
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Work has been mental - no time to update log.
Monday
Cycle: 10km commuting
Tuesday
Running: 11km General Aerobic and Strides
Cycle: 10km commuting
Wednesday
Cycle: 10km commuting
Running: 13km VO2 Max (3 x 1600m)
I've seen this session described as 'brutal'. It was grand. I actually really like these sessions!
Thursday
Cycle: 20km commuting
Friday
Running: 8km Recovery & Strides
Saturday
Rest
Sunday
Running: 19km Medium-Long Run
Was in Belfast, ran along the Lagan towpath. Beautiful place to run. First time running with Gel belt. Felt really comfortable! I was looking at HR more than pace. HR on target, pace near Marathon Pace :eek: Legs kind of sore Sunday evening, may have been from the bus journey back to Dublin.
Garmin Link0 -
Monday
Cycle: 20km commute
Tuesday
Running: 10km Recovery
Had laptop in my running bag!! Hard to keep the HR down because of the weight and the heat.
Wednesday
Missed my run because of travelling to Belfast, again!
Thursday
Running: 11km Dress Rehearsal
3km warmup, 4km PMP, 3km cooldown.
PMPs felt very comfortable (one breath every four steps)
Have had a mental week so far. Not conducive to tapering or marathon preparation. Big deadlines at work. Did a proofreading course in Belfast on Thursday so have travelled a lot already. Have dropped 4kg in the space of a week :eek: Don't know if that's good. This is the lightest I've been since I was 18
Can't believe the race is 48 hours away :eek::eek: Time to get excited!0 -
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Just checked the final results and I got a 60-second PB for Half-Marathon (1:55:53) and got a 45:55-minute Marathon PB of 3:56:09.
Of the four marathoners who passed me in the second half, three had a negative split, one of them by 4 minutes :eek:!
I came in the top 36% of the marathon field, much better than my top 74% of DCM 2011!
Edit: And better than my top 93% in DCM 2006!0 -
Micilin Muc wrote: »Just checked the final results and I got a 60-second PB for Half-Marathon (1:55:53) and got a 45:55-minute Marathon PB of 3:56:09.
Of the four marathoners who passed me in the second half, three had a negative split, one of them by 4 minutes :eek:!
I came in the top 36% of the marathon field, much better than my top 74% of DCM 2011!
Well done on a great race 0 -
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Thanks for the inspiration Vagga!
Distance|Current PB|Goal PB
5km|00:23:44 (26.12.11)|00:23:00
5 miles|00:38:24 (02.03.12)|00:38:00
10km|00:48:01 (02.03.12)|00:47:00
10 miles|01:27:00 (16.1.11)|01:20:00
Half Marathon|01:56:53 (04.09.11)|01:50:00
Marathon|04:42:04 (31.10.11)|04:00:00
Distance|Current PB|Goal PB
5km|00:23:44 (26.12.11)|00:23:00
5 miles|00:38:24 (02.03.12)|00:38:00
10km|00:48:01 (02.03.12)|00:47:00
10 miles|01:27:00 (16.1.11)|01:20:00
Half Marathon|01:55:53 (01.04.12)|01:47:00
Marathon|03:56:09 (01.04.12)|03:45:00
I have nearly decided on doing Dingle Marathon on 1st September. AFAIK there are 100 more metres of climbing there than on the Conn course Knocking 11 minutes off the marathon PB is daunting, but my 5km, 5-mile and 10km times all point to a 3:45 marathon on the McMillan calculator. A 1:47 half or faster would give me the confidence to go for it on the day. I don't have to make a decision for another few weeks, but I'm very tempted. I heard there may discounts available for Dingle this week through the Facebook page ... 0 -
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Monday
Spent a few hours in the hotel gym the day after Conn. Did a total of 4 lengths and spend about 45 minutes in the jacuzzi and sauna! No major muscle soreness.
Tuesday
Cycled 20km commuting to and from work. It really loosened the legs!
Wednesday
Cycle 10km to work.
Run 6km recovery home from work. No soreness at all.
Thursday
Cycle 10km home from work.
Friday
Worked from home. Ran another 6km recovery. Found it hard to keep the heart-rate/pace down.
Saturday
Cycled 36.22km up to Johnny Foxes via Pine Forest Road with a friend. Enjoyed passing a few cyclists on racers on the hills while on my 10-year-old mountain bike
Went around the front of Three Rock to cycle up via Ticknock - chain got wedged under the pedals so I had to freewheel 5km down to Joe Daly's to leave the bike in - must be karma for disrespecting the Freds
Sunday
Went out to do 8km recovery, did 9.64km with 6 x 100m strides up to Tymon Park and back. Wanted to get a bit of speed back in the legs for next weekend's Great Ireland 10km. Heart rate quite a bit higher than usual, have had a headache for a few days from a sore tooth. Must go to dentist.0 -
Monday
Did some core exercises from P&D. I'm weak.
Tuesday
Run home from work (10km). Did a kind of VO2 max session in preparation for the Great Ireland Run on Sunday. 2 x 1600m at 4:38min/km (target pace for this 10km race is 4:42min/km to bring me under 47 minutes). I hit the target, but felt crap!
Wednesday
Picked up my bike from Joe Daly's. It's like a rocket :cool: Don't know what they did!!
Thursday
10km cycle to work.
10km run home. No HRM, so I ended up just running around 6:00min/km.
Friday
10km run to work. No Garmin. It's a bit of a cliché to say that it's liberating to run without a Garmin, but it really was. Fantastic morning and run, very enjoyable. Will cycle 10km home later, after I do some work :pac:
Apart from the pure goal of getting a 10km PB, the reason I'm targeting the Great Ireland two weeks after Connemara is to test my recovery rate. I know I recover quite quickly after LSRs, but I want to find out if I'm the kind of runner that can get PBs in the weeks following a marathon. I have a feeling that two weeks may be too soon - I'll find out on Sunday! I have already gone over the mileage recommended by P&D for recovery after a marathon, but I'm feeling great.0 -
46:44 Garmin Time.
Plan was to run between 4:30 and 4:42min/km
First few kilometres were on target of 4:37. Got 4:35 going down the Kyber. Hit 5km in 23:04 (PB). Expected to slow down on the hill up Military Road, only slowed to 4:37. Couldn't believe people were walking at this stage. Slowed down quite a bit going up Upper Glen Road, hit 4:46. Was unpleasantly surprised by the route going down Lower Glen Road to the Furry Glen as it meant more hills to slow me down. A bit of downhill into the Glen and I hit 5 miles in 37:22 (another PB). Hit 4:53 split on this section coming out of the glen. I pulled out all the stops for the last kilometre, hit 4:27 (and extra 60 metres in 4:15 pace) for a third PB of 46:44 for 10km.
Of course I'm very happy with the three PBs on a not-so-flat course. I felt closer to giving up the race during this 10km than over the Connemarathon two weeks ago which is very surprising!
Got a nice t-shirt, medal and goody bag. I don't have any complaints about the race 0 -
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Tuesday
7.5km recovery home from work.
Wednesday
Swimming: 24 lengths. Long time, no swim.
Run: 8km recovery to work.
Cycle: 10km home from work.
Thursday
Cycle: 20km commuting
Friday
Run: 10km recovery to work.
Saturday
9km walking, including cliff walk from Bray to Greystones
Sunday
Run: 14km recovery pace up to Bushy Park, along the Dodder to Clonskeagh and home again.0 -
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Tuesday
10km cycle home from work.
Wednesday
Swim: 30 lengths with a break each 6 lengths.
Cycle: 10km commute to work
Run: My first IMRA race tonight - Bray Head in the Summer League. Can't wait I don't expect to feel well tomorrow! Conditions should be interesting. 0 -
Micilin Muc wrote: »Tuesday
10km cycle home from work.
Wednesday
Swim: 30 lengths with a break each 6 lengths.
Cycle: 10km commute to work
Run: My first IMRA race tonight - Bray Head in the Summer League. Can't wait I don't expect to feel well tomorrow! Conditions should be interesting.
good luck... it'll be fun in that weather:) More bragging rights when the weather is so bad0 -
A baptism of fire for my first IMRA race!
The weather was mental arriving in Bray. Waiting in the Martello before jogging down to the start line kind of made me more nervous just looking at the waves hitting the beach! Unexpectedly met my cousin so it was nice to have someone to talk to.
I started off with about 30 people behind me. From the start up to the first summit was slow due to the congestion. I managed to pass about 20 people from the trail up to the cross. From the cross to the turnaround at the second summit was grand - about 10 people passed me. I couldn't believe seeing the leaders going the opposite way about 2km in! The wind wasn't too bad along the ridge but was hit a wall of wind at the turnaround. It didn't really matter as I was nervous enough of my footing descending from the turnaround. The wind probably saved me from falling.
A really bad stitch set in about the 3km mark. Just under my ribs on my right side. It slowed me down a lot as I couldn't lengthen my stride without hurting. I thought it would pass with some deep breaths but it wouldn't go away. I lost loads of places from here to the cross.
Coming down from the cross I lost even more places due to my slow pace - the roots from the trees were very slippery, even in my trail shoes. It didn't stop other people from hurtling past me The stitch was still killing me.
Finished in 39 minutes, in 120th place out of 176 (top 69% or bottom 31% :pac:)
Despite the killer stitch, I absolutely loved the race!
I have to do something about my crap downhill running. Maybe some downhill repeats or something to practice the faster cadence?!!
Garmin Link0 -
Micilin Muc wrote: »A baptism of fire for my first IMRA race!
The weather was mental arriving in Bray. Waiting in the Martello before jogging down to the start line kind of made me more nervous just looking at the waves hitting the beach! Unexpectedly met my cousin so it was nice to have someone to talk to.
I started off with about 30 people behind me. From the start up to the first summit was slow due to the congestion. I managed to pass about 20 people from the trail up to the cross. From the cross to the turnaround at the second summit was grand - about 10 people passed me. I couldn't believe seeing the leaders going the opposite way about 2km in! The wind wasn't too bad along the ridge but was hit a wall of wind at the turnaround. It didn't really matter as I was nervous enough of my footing descending from the turnaround. The wind probably saved me from falling.
A really bad stitch set in about the 3km mark. Just under my ribs on my right side. It slowed me down a lot as I couldn't lengthen my stride without hurting. I thought it would pass with some deep breaths but it wouldn't go away. I lost loads of places from here to the cross.
Coming down from the cross I lost even more places due to my slow pace - the roots from the trees were very slippery, even in my trail shoes. It didn't stop other people from hurtling past me The stitch was still killing me.
Finished in 39 minutes, in 120th place out of 176 (top 69% or bottom 31% :pac:)
Despite the killer stitch, I absolutely loved the race!
I have to do something about my crap downhill running. Maybe some downhill repeats or something to practice the faster cadence?!!
Garmin Link
Long runs on hills is best for descending. When you get to a downhill, dont accelerate just pick out your steps carefully and in a relaxed way. Concentrate on this for all of every descent. By the end of the first long run you will be amazed at the change in speed without actually appearing to speed up. Its all about getting the eye in. We are all born with the innate ability to descent.
For the big champ mountain races descents you need very very strong legs also. This is achieved through big mileage including some on hills. Dont worry about that yet, jusr keep the eye in and descend relaxed on those off road training runs.
Bray head is a tough one to start with tactically. It took me a few gos to ghet it right. You need to be able to run well from teh cross across to the true summit. That means running about 30s slower up to the cross. Thats the fastest way to run the course and Youll pass dozens of runners if you do that.
In general for Leinster League races, have a look on the route map a few days before. Pick a spot on the course where byou reckon you can run strongly to the end. Youre starting pace should be one which gets you to that point in a condition to run strongly to the end.
Also make sure you know where the track narrows and where a descent starts. Always better to be ahead of any runners around you at the top of a descent. You can see in front of yopu..they cant. A narrow track means the group runs at your pace if youre leading the group. So any nippy competitor who might have the edge on you on a flay section or climb must run at your pace because its narrow and loses his/her advantage.
Be on the lookout for any little tricks and study the map well (also use google earth etc) so you know the route well and how to run it. It all adds to the fun.0 -
Thanks a lot for that T runner!
I'm really interested in that tactic of picking a point from where I could finish strongly. Will definitely try it out for tomorrow night's race in Three Rock, especially since I know the trails/terrain there quite well.
Must get back into the hills for LSRs 0 -
Friday
11.64km run to work with 6km Lactate Threshold. Wasn't really sure what pace I should run at but it ended up being 5:07min/km. It should have been 4:52min/km. No harm done
Saturday
Had a bad hangover. Went swimming (12 lengths) and to the sauna. What a great hangover cure.
Did a 5.72 km run up to the family home in Rathfarnham. Was going to run back but got lazy.
Sunday
Didn't do any long run.
Monday
21.84km home from work - stopped at Dundrum for birthday present for my sister, dropped the present off in Templeogue and then ran to collect my bike from the city centre. A very productive commute home
Again, I wasn't sure what pace I should run at, but it ended up being bang on target for both HR and LSR pace for 3:30-marathon training (156bpm average and average pace of 5:37min/km. Very encouraging for post-Connemarathon recovery and for my training for Dublin starting in June. Still a long way off though :mad:0 -
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A great race last night
Was tired all day yesterday and had a splitting headache. A few coffees at 5pm perked me up nicely.
I was probably looking forward to this race the most in the League as I know the trails quite well around Three Rock. There were 3 climbs (of which two descents were on forest road/tarmac) so it suited me well as a runner. I intended to start off further up the field of 252 runners than last week, but the logging truck's disruption made it harder. Probably started with about 50 people behind me.
The first climb again was quite congested and I was reduced to walking for the narrower sections. Managed to gain a couple of places whenever I had the opportunity. The first descent was interesting - lots of rocks so I had to concentrate very hard on my footing as T runner recommended. I couldn't say I was relaxed though, I'm sure I was cursing a lot but I did enjoy it! There were some parts were I felt like I was flying (literally) as some of my foot placements weren't for propulsion so much as for balance - hard to explain!
The second climb was very hard. I descended this trail before when I described it here as "too steep, narrow and rocky". I saw nobody run it, but surprisingly I did find the strength to pass out a good 20 runners or so - did 80% walking/20% 'running'. A good ten runners passed me on the descent towards the southern end of the course, although I was deliberately holding back as T runner recommended I do until I felt I could finish strongly.
The third climb wasn't as hard as I expected and I again passed out a good 15 people. I only did this climb once before in training and said I'd never do it again! The trail across the side of Fairy Castle was a new one for me but identical in terrain to the one I run on the far side of the mountain. A lot of muck and puddles and I fell into a bog hole on the descent down towards Three Rock. I had a brief moment of 'oh cr*p' before I looked at the bloodied face of the runner beside me :eek: Looked like he split his forehead open. A mucky leg is nothing to complain about in comparison!
I opened up the speed when coming up to the masts and had a top speed on the final section of road of 3:17min/km - fast enough for a 2:20 marathon :pac: I actually passed a few people on this descent - had never done that before. Had difficulty seeing the ground entering the forest but thankfully didn't fall. Kept up the speed all the way to the last 100m and did a sprint finish.
9.46km in 63 minutes.
123 out of 252 runners (top 49%), although apparently percentage of winner's time is a better indicator of performance in general, 144% compared to last week's 151%).
Garmin Link
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