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Micilín's Mucky Miles
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Tuesday
Cycling: 55.33km commuting
Broke all the records on the way home thanks to a rare easterly gale. 44 minutes for a 25km commute (33.7km/h average, 54km/h max). Got 2nd overall out of 209 in a local 10km Strava segment
(Bearna to an Spidéal).
KMs|Cycling|Running
WTD|55.33|17.47
MTD|98.94|29.83
YTD|995.63|69.49
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Friday
Running: 10km with 5 x hill sprints. Ran from work, around the racecourse and down to my now usual spot for hill repeats. My heart rate was quite high (not feeling well this week), but at least my hill sprints are getting faster.
Swimming: Met up with the tri club for my first swim session. My first swim in 18 months. In total we did 1100m with lots of drills and kicking.
Saturday
Yoga: Felt very stiff this morning from yesterday's run and swimming. Did about 45 minutes altogether.
I wanted to go for a longish run, but all my runners are at work
Cycling: Headed out to some remote roads up towards Cloosh Forest. Took it verrrrry easy. Beautiful day. Lovely shot of the Moycullen-Spiddal road with the hills of Clare on the other side of Galway Bay.
KMs|Cycling|Running
WTD|31.76|15.05
MTD|181.93|51.26
YTD|1078.62|90.92
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ThebitterLemon wrote: »Nice pic MM, but I hate that road, the cars fly along and it's dangerous for running, how do you find it for cycling?
TbL
I find it nice for cycling because it's a lot quieter than the main Spiddal-Galway road and visibility is usually good because there are fewer bends. A typical journey from Moycullen to Spiddal could have 5-10 cars, whereas the main road would have dozens. 9pm at night and you would have about 2 cars over the whole 14km
I've run it lots of times as part of my route through Forbacha/Cnoc ar Easair but have never had any issues except at the corner at the caravan park in Spiddal. The bog roads are much better for running though. Today's spin up to Sliabh an Aonaigh is a nice route for running too.
I'm going to start heading up to Maam every Saturday for a jog up the Pilgrim's Path. Let me know if you're interested. No need for trail shoes I don't think! Wednesday nights haven't started back yet.0 -
Sunday
Cycling: 46.3km A nice spin with a few lads from the tri club. I took the long route home in order to do more hills
KMs|Cycling|Running
WTD|78.09|15.05
MTD|228.26|51.26
YTD|1124.95|90.92
Not much running this week, again. I'll blame it on the crappy weather and my runners being left at work.
This week will be better - weather doesn't look too bad, plus there's a bit of daylight in the evenings. Will be doing a 18km run home tonight 0 -
Monday
Cycling: 25km commute to work. Left at 6:55am, roads a lot more pleasant and quiet - only 70 cars passed me over a 14km stretch :rolleyes:
Running: 17.44km run commute home. Only took the headtorch out at about 6.45pm Nice to do a longish run! Pushed the pace on the uphills. Got a nice Strava Course Record on a local hill.
Yoga: 20 mins (10 mins each in the morning and evening)
KMs|Cycling|Running
WTD|25.39|17.44
MTD|253.64|68.69
YTD|1150.33|108.36
Only Monday and I've already run more than last week 0 -
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Thursday
Cycling: 25km commuting. Would have been 50km except I forgot to bring my pump with me. Of course that was the day I got a puncture. Have now switched both tyres to Gatorskins. Got picked up from work and went for a nice meal and a pint instead, my bike in the car
Running: 5km at lunch time with 5 x hill repeats. Felt like crap (not enough of a warmup, but apparently I broke the Strava Course Record again, now down to 1min 3secs. My best effort on my first day was 1:25. That's good progress!
KMs|Cycling|Running
WTD|126.9|27.1
MTD|355|78
YTD|1251.91|117.96
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Friday
Cycling: 52.76km commuting. Cycle home from swimming was very tough. Heavy bag, headwind, no energy after swimming. Oh well.
Swimming: 625m. No energy. Must take note to eat a few hours beforehand and to turn up early for a bit of a warmup.
Saturday
Running: 13.1km with 724m of climbing. Supposed to run the eastern hills of the Twelve Bens. The other two runners were a no-show so I continued on to Letterfrack to the relative safety of running solo in the National Park. The bus journey was long enough so I made the most of it and ran the Diamond twice. Unfortunately I missed an other section of trail which could have lengthened the run. Both loops were nearly identical in splits, second one about a minute faster Must remember to do some lower back strengthening. The hill nearly broke my back. I suppose that's what happens on a 12% average climb.
Strava Link
Rest day tomorrow. A good week. About 12 hours of exercise.
KMs|Cycling|Running
WTD|179.70|40.18
MTD|407.96|91.43
YTD|1304.65|131.10
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Wednesday
Yoga: 30 minutes
Cycling: 50.8km commuting
Calf back to normal If I'm going to run at all tomorrow, it'll have to be first thing in the morning from the office. Wouldn't mind a slow 10k
KMs|Cycling|Running
WTD|101.58|0
MTD|509.54|91.43
YTD|1406.23|131.10
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Thursday
Cycling: 25.4km commuting. No rain
Running: 10km at recovery pace at lunchtime. No issues with calves.
Interesting statistic: "calf" has been mentioned 23 times in this thread, and "calves" 3 times. "Niggle-free" has zero hits (until now :rolleyes:).
KMs|Cycling|Running
WTD|126.97|10
MTD|534.93|101.43
YTD|1431.62|141.10
Plan for next few days is:- run to bus commute tomorrow (haven't decided distance or bus yet!)
- swim tomorrow night
- day trip to Belfast on Saturday, so no exercise
- run up to Three Rock on Sunday morning from Rathfarnham. Would welcome any stragglers
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Friday evening
Cycling: 22.57km commuting to swim session and then home.
Yoga: 20 minutes before swimming.
Swimming: 1000m+, most of it doing kicking drills:mad:. First few were awful but after a while I got used to the motion. Tough work. I always thought my legs were the strongest but I was lagging behind everyone with the kick drills. Once we got to use the pull buoy (a float that you keep between your thighs), I was catching everyone again. Most of my swimming "strength" must come from my arms :eek:
On the last length I got a sharp cramp in my left calf. Bloody feckin calves. Arrghh.
KMs|Cycling|Running
WTD|149.55|28.69
MTD|557.51|120.12
YTD|1454.19|159.79
Saturday 1st March
Spent all day travelling (600km Galway to Dublin to Belfast to Dublin). A day of rest at least.
Sunday 2nd March
Yoga: 30 minutes.
Plan was to run Three Rock from Rathfarnham. Left calf too sore to run a hilly route. Getting really fed up with these calf cramps now. Wicklow Mountains Half is in doubt. Going to try get an appointment for real this week with a nutritionist to see if there's anything in my diet that's contributing to the problem. Money is quite tight but I also need to source a physio in Galway.
EDIT: Just read Marthastew's update. Puts things in perspective.0 -
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Monday
Cycling: 25.4km commuting.
Running: 18.54 Medium-Long run commute home from Eyre Square. Ran as far as Na Forbacha without a headtorch, took it out and it was dead. No front light for 14km (I always wear a rear red light for safety). Miraculously I didn't put a foot wrong. Kept the HR around the P&D guideline for MLRs, ie 74-84% of max. Average pace 5:29min/km (8:49min/mile). Delighted to get this distance in.
Yoga: 30 minutes. No foam rolling today, triceps too sore!
Physio booked for tomorrow evening. She advised me I wouldn't be able to cycle home
KMs|Cycling|Running
WTD|25.39|18.53
MTD|25.39|18.53
YTD|1479.58|178.32
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Tuesday
Running: 6.03km at 'non-recovery' recovery pace at lunchtime. Ran with a work colleague which was faster than my recovery pace. A bit stiff from last night but looser by the end of the run.
Cycling: 13.5km from work to the physio. Lovely roads out where the physio is. I cheekily called a new Strava downhill segment "An Tóin Bhrocach" after the hill from which it descends (The true name Tóin na Brocaí means something else). Here's how Google translates my version. There's my log's input for Seachtain na Gaeilge
Physio: She was recommended by 3 people which was a good sign and seems to know my last physio well. Lots of questions before we started, including if I had an MRI of my back considering my left glute, hamstring and calf history, and surprise that I hadn't had dry needling before. She first had me doing calf raises on my toes and pointed out that I have a significant weakness in my left calf.
On to the pleasant part. A bit of poking about on the calves, more so on the left. This had me sweating like a good thing and said she never saw anybody's foot sweat so much before :eek: Next thing I felt needles being inserted into my calf. She explained the theory to me which put me at ease. A few stretches of the calf and instructions for the next few days and I was on my way. No instruction to not race the Half on Sunday. Happy days.
My range of motion this evening is quite funny. Walking around with my knee slightly bent at about 170 degrees.
KMs|Cycling|Running
WTD|38.89|24.56
MTD|38.89|24.56
YTD|1493|184.35
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Wednesday
Cycling: 50.8km commuting. Got soaked on the way home.
Range of motion in left leg improved considerably overnight. Did my prescribed stretches every hour at work. Some calf raises tonight.
Should be back running tomorrow
KMs|Cycling|Running
WTD|89.66|24.56
MTD|89.66|24.56
YTD|1543.85|184.35
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