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Micilín's Mucky Miles
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Friday
Running: Rest. Will do some kind of run tomorrow, maybe with a few tempo miles, depending on how the legs feel after today:
Cycling: 120.12km ... erm ... "commuting". Did 30km on the commute in and 90km on the journey home. I chose a long spin over a shortish run in the evening as I had a busy week and just wanted a change of scenery before I'm hounded left, right and centre! And scenery is what I got. I took the N59 all the way out to Maam Cross, down towards Casla and Carraroe and back to Spiddal with the wind at my back. Perfect day for it.
KMs|Cycling|Running
WTD|355.46|17.39
MTD|836.52.40|106.04
YTD|3049.21|465.87
Stopped to get a pic today of the longest placename in Ireland, Muiceanach Idir Dhá Sháile
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Saturday
Rest
Sunday
Rest
Monday
Rest
Tuesday
Running: 7.8km recovery run commute. Ran a bit too fast. No harm as it was all downhill anyway.
Cycling: 31.5km commute. Nice and handy.
Wednesday AM
Running: 25.05km Long run commute to work. Had to stop a few times at the start to fix my playlist which threw off my rhythm. Was quite tired 10km in, but not enough to encourage me to hop on a bus. Took a walking break going up Shop Street so I could have some Lucozade and a Rice Krispie Square. The sugar hit me straight away which made the last few uphill miles easier. Ran past the same city bus about 4 times
Glad to have gotten this run in before my break.
KMs|Cycling|Running
WTD|31.49|32.85
MTD|868.01|138.89
YTD|3080.70|497.71
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AuldManKing wrote: »Many many congrats to you and your lovely bride.
The photos look great, just wondering if you considered running on the day..........
He mightn't have run but he's still lurking around, I sent him a pm asking if he wanted to run with me today, and the feckers lame excuse was that he got married yesterday
Start as you mean to go on man!
TbL0 -
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Thanks lads, you're very kindAuldManKing wrote: »The photos look great, just wondering if you considered running on the day..........
Yes, I did consider it and had planned to do a 10km that morning, just so I could have a few last minutes of peace
Unfortunately some last-minute bits and pieces cropped up so I guess I had to prioritise.
Thursday
No running or cycling.
Friday
Cycling: 65km at about 28km/h. My brother was in town so we went for a spin on my commuting routes. He's a decent cyclist and triathlete so the average speed was quite fast. Unfortunately I didn't have my Garmin with me.
26th April to May 11th was my two-week break from running and cycling. It just so happened to coincide with my honeymoon to Bali I didn't pack any runners with me as I didn't want to be tempted. I ate well every day, having had a butler to cook a fry every morning, and then eating in restaurants every lunch and dinner. I didn't drink any beer or cider because of the heat (28 degrees average), but had coconut water, cocktails and alcoholic milkshakes instead.
I gave in to temptation on the 12th day and did a run down the beach to the main resort town of Kuta and back again, 10.5km. I ran barefoot (definitely not a good idea judging by the stiff feet ever since), and wore my Penney's Finest Bermuda shorts, still more comfortable than some of my Skins and Nike shorts.
On the long flight two weeks ago from London to Kuala Lumpur my feet swelled up to the size of those of a small elephant despite doing a few exercises and wearing flight socks. With my family being prone to Deep Vein Thrombosis I was a bit more careful on the flight home and did leg-stretching exercises every hour. The result was a lot better this time.
Wednesday
Running: 6km recovery up the local bog road. I actually didn't break a sweat thanks to the reduced temperature
My plan for the next week and bit is to lose what I can of the holiday weight and to be ready for the IMRA Wicklow Way Relay on Saturday 24th. I'm on a team of midpackers including PaulieC and my cousin so there's a little bit of pressure not to mess up. My leg is the longest, at 20km+.
Long-term it looks like I'll be on an 18-week marathon training plan for DCM from the end of June, aiming for 3:0x
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Micilin Muc wrote: »My plan for the next week and bit is to lose what I can of the holiday weight and to be ready for the IMRA Wicklow Way Relay on Saturday 24th. I'm on a team of midpackers including PaulieC and my cousin so there's a little bit of pressure not to mess up. My leg is the longest, at 20km+.
Long-term it looks like I'll be on an 18-week marathon training plan for DCM from the end of June, aiming for 3:0x
No pressure on the WWR. If we all get there on the day, I'll consider that a success.
Statss and I are also aiming for 3:0x DCM times. (where x >= 5). Some more company on the day will be nice...0 -
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yeah and we've started into this plan....you'd be well able for it...and it's been good so far comparing our paces for the sessions...you could pick it up at Week 22 starting next week...all easy runs to get you going....or week 18 as per your plan above...
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Friday
Rest
Saturday - Parkrun debut - Knocknacarra
As can be seen above in my log, I was very unprepared - no 5km-pace running in my legs for the previous 5 weeks. I wasn't expecting much. Having arrived 60 minutes before the race I would have expected to have done a warm-up of a few kms and/or strides, but I met some neighbours and other members from the triathlon club and just got distracted. I think I met martyboy48 from these parts. Belcarra was down with his Parkrun visa too who informed me I should be in the top 5 finishers based on last week's results
I lined myself up in the front row (I get the impression that Parkrun isn't formal enough for the usual etiquette of lining up) and was top 3 for the first few hundred metres. As usual I went out too fast and tried slowing down as soon as I could. My Garmin HRM was falling down to my waist for some reason (I definitely put on weight on holiday
) so I took it off and threw it where I had left my bag. By the start of the 2nd km I was down to 6th place which was fine with me. Nobody was passing me and I wasn't catching up either. After a while I couldn't hear anyone behind me.
Kms #3 and 4 were quite lonely too and my pace had been dropping considerably, but still couldn't hear anyone. By the start of the 5th km I could hear some footsteps behind me so I tried upping the pace but there wasn't much there. With about 500m to go I was overtaken by two runners (one of them a tri-clubmate) and dropped to position number 8. They got away from me briefly but I had a little bit of a kick left that would last about 100m. Not knowing where the finish line was I totally mis-timed it and blew my chances at regaining the two places and finished in 8th out of 136, in 21 mins and 13 secs.
It was good fun being part of the front of the race and it has me hungry to do better next time
The course is quite nice too, and despite having a few turns (about 20 corners and turns within the first full lap) and a few steep 'embankments' to climb, I don't think it's excessively slow and makes the race interesting.
Placing: 8/136 (top 5%)
Time: 21:13
Average pace: 4:16min/km (6:51min/mile)
I went up to the community centre for coffee and a chat and then headed back home for a sort of a 13km cooldown. Pretty soon I knew the run would be difficult so I just took it handy. Average pace for the cooldown was 6:11min/km. Last night I was in bits and in the morning I was stiffer than I was after a few of my previous marathons.
KMs|Cycling|Running
WTD|62.77|34.15
MTD|62.77|34.15
YTD|3234.60|531.86
Sunday
Rest and yoga.
Plan for this week is to do as little cycling as possible, and start off the week tomorrow with a long run of about 20km at the most, tapering off from there until the WWR on Saturday.0 -
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Hey Martyboy, that wasn't snobbery it was classism!
Know your place non Mayo people!!:pac::pac:
What is it with Mayo people and their insecurity ...
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Tuesday
Running: 6.3km recovery run at lunchtime. I woke up late, and my legs were still sore from Saturday. Got the bus and shared a taxi instead of a run commute and then ran a recovery run at lunchtime. Probably for the better.
I was supposed to cycle home but got a lift instead because of the thunder and lightning.
Wednesday
Cycling: 31.5km commuting. Got a PR on the Spiddal-Moycullen Road.
KMs|Cycling|Running
WTD|63|14.54
MTD|125.77|48.69
YTD|3297.60|546.41
Going to take a rest from running today and take the bus home from work. This recovery has taken 4 days now, and it's just from a 5km race (and a 13km cooldown) I ran The Stick over my quads and hamstrings last night and they are still quite tender. I'll try that again tonight with a bit of yoga. 0 -
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