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Micilín's Mucky Miles
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Wednesday
Cycling: 29.6km commuting
Thursday
Cycling: 31km commuting
Running: 6.4km recovery run at lunchtime. Heart-rate low, pace faster. Nice to have a drop in the temperature!
I'm developing some kind of pain in my upper arm. It doesn't hurt when I run or cycle, but I can hardly lift my arm above my shoulder
It's been there for about 3 weeks now. Might have to get it seen to next week.
KMs|Cycling|Running
WTD|157.12|20.29
MTD|689.15|86.67
YTD|4419.87|664.42
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career_move wrote: »Nice work in the 5k
How's your arm?
Thanks! My arm is still not right I've a feeling it's do with my shockingly bad posture, or from cycling, or from both. That's the last thing I want to hear from my physio when I go this week!that fella must have been fierce good looking :pac:
I think you'll enjoy the sessions in the plan.
What's the craic with the long runs in the 2Q plan?!! There are none!
The longest distance is only 15 miles and the longest time is only 130 minutes 0 -
Micilin Muc wrote: »Thanks! My arm is still not right I've a feeling it's do with my shockingly bad posture, or from cycling, or from both. That's the last thing I want to hear from my physio when I go this week!
What's the craic with the long runs in the 2Q plan?!! There are none!
The longest distance is only 15 miles and the longest time is only 130 minutes
If I were I'd do the sessions from the higher mileage plan, which have longer long runs, and just fill in easy run miles when you can. You'd be well able for the sessions. Also, I'm not limiting my long runs to time, this week for instance its "17 miles or X amount of minutes", but I'll be aiming to get 17 miles done.0 -
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Micilin Muc wrote: »30E + 14M, eighteen weeks out!! That's insane!
actually, I was looking too far ahead in the plan, it's only 4E+12M next week (not 30 miles @ E pace, + 14 @ M :pac: )
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Tuesday PM
Cycling: 34.5km commuting. Took the long route home so I could take in the steepest hill in the area, Moycullen 'Back Hill' as it's called on Strava.
Wednesday
Running: 6km recovery + 30min bus journey + 1.22km at LT pace. You won't see that in any training plan! Had to get to the bike shop before closing
Cycling: 18.63km including a miserly 3km on the MTB trails in Moycullen. I was a bit better than I was on Saturday, despite wet tree roots and rocks etc. I stepped off the bike at one point as I misjudged the trail. Took one step forward and my foot slipped on a root and landed on my other knee with the bike on top of me. 99% of my bike injuries have happened off the bike :pac:
Thursday AM
Cycling: 31.4km commuting.
KMs|Cycling|Running
WTD|116.01|34.94
MTD|84.53|13.31
YTD|4887.65|769.02
Carlingford Lough Endurance Challenge is on this Saturday, so I reckon I'll go for a hilly 10km run straight after my bike commute home, just to get used to the sensation of running just off the bike.
My weight is down at the moment to 72.3kg. This needs to drop if I'm going to run 3:0x in DCM. I had a blood sample taken last night for a food intolerance test. Will be a few weeks before I get a result.0 -
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AuldManKing wrote: »was the blood sample in a doc's or some kinda clinic - thinking of getting something similar for my daughter (regarding food intolerance).
Was in my kitchen! Just a pinprick from my finger. One of my in-laws is a dietitian.
It wasn't an allergy test, just an intolerance test, so even if I'm slightly intolerant to a food, I will probably be allowed to have it in small doses. Just hoping it's not dairy or wheat! Nothing better than a pint of milk and a round of toast after a long run.
Some people swear by the results, others take them with a pinch of salt (unless they're actually allergic
), but I'd say it can't do any harm just trying it out. My blood sample will be analysed by a lab in Wicklow, so it's not as if the results vary from dietitian to dietitian I think. 0 -
Thursday PM
Cycling: 30.4km commuting. Took a new road home with an extremely annoying never-ending hill. By the time I got home, a dinner was presented to me, so my chances of running a 10km recovery went out the window :rolleyes:
Friday
Rest and travelling to Carlingford.
Saturday - Carlingford Lough Endurance Challenge
Position: #3
I entered the race with my brother as a substitute race for the cancelled X-Terra (off-road triathlon), registering in the 2-person MTB team category (other categories being tarmac or MTB, solo, three-person, and a relay) . CLEC is a 48km adventure race over 9 stages including 14km of hill and trail running, 31km of MTBing and a 1.6km kayak section.
The 2-person teams must leave every checkpoint at the same time, so it's important to pair with someone of a similar ability. My brother has a lot more experience with MTBing, and me with the trail running, so we were very evenly matched and probably pushed each other forward. Most of the participants were taking part in the 'tarmac' version of the event, and there were also some teams doing the event in the relay category, so it's very much a case of sticking within your own limits and not competing with everyone around you.
The morning of the race was easy as we pitched our tents 10 metres from the transition area! We both had a bad night's sleep but were otherwise relaxed. There was a threat of heavy rain but ended up being a scorcher all day.
Stage 1 hilly trail run had an immediate climb from the off and was a tough start, although shortened from previous installments of the race. I ran part of the forest road section last year with Belcarra and knew that were no surprises, just a warmup stage really Lovely trails in the woods above Carlingford village.
Stage 2 MTB was mostly on forest road, a little bit of singletrack, and a good bit of road. With the field spread out and the 'tarmac' participants on a different route, the teams became more obvious, including the eventual 4th place finishers in our 2-person category. The stage ended with a steep climb up to the Windy Gap. We passed a good few people just before the next transition.
Stage 3 hill run was a steep out-and-back 1km climb and descent up to Fox's Rock. I used my stronger climbing ability to get to the summit and stamp our card before my bro arrived. Got a chance to take in the views and could see the Dublin Mountains way off in the distance. The descent was very runnable.
Stage 4 was very very easy, all of it on road. It was a good opportunity to eat and drink before the next run and the following stages. Just before we arrived at the next transition, the overall leaders were finishing Stage 5.
Stage 5 Forest Road was 90% on rough forest road. We had a very good pace here, 5:23min/km (8:40min/mile). Probably the hottest part of the day too.
Stage 6 MTB was where the craic really started. One kilometre and then we were out onto open mountain and trails. A few sections were technical and un-rideable, including one with a ridiculous gradient of 11% on trail. On the far side of the mountain we started a steep descent where both of us came off the bike at the exact same time in the exact same way - too much skidding and our rear wheels both came out to the side and went from under us. Great fun though! Another kilometre or so of road, and then we were up onto the trails along the base of Sliabh Foy. The descent from Maeve's Gap to Carlingford was a lot of fun, reaching speeds of 43km/hr on trail :eek:
Stage 7 run was only a short 1.1km run to the kayak section. I was quite surprised that my brother was able to run as 'fast' as we did, 4:38min/km. Got lots of strange looks from the locals!
Stage 8 kayak. I have no idea if we were good or not (does 1.6km at 5.8km/h in a two-person kayak mean anything to anyone around here?!!) At least we didn't capsize!
Stage 9 run to the finish line. More strange looks from the locals. No sprint finish, although we did finish strongly. A good crowd there to greet us and feed us!
We finished in our category in 3rd, just a few minutes behind the 2nd place finishers. The 1st team back were an hour ahead of us! Will be back next year for a better finish position
Overall time: 4hr 45mins
Overall distance: 48km
Position #3
Went out for a few pints on Saturday with some of the other people who were there for the race, some of whom I realised I had spoken to at other races. Very interesting people, some who actually work in the adventure racing business. A nice way to make a living! Don't know what time I made it home to the tent!
Sunday
Cycling: 25km on the mountain bike on the trails in Rostrevor. Underfed and dehydated, we only arrived in Rostrevor in the heat of the day at midday. Even upon arrival you could tell the trail centre was a very well-organised place, with secure carparking for MTBers, an uplift service to the top of the mountain for the downhill MTBers, a bike rental service, showers and a café. The trails themselves have got something for everyone. A steep initial 12% climb, photo opportunities for the sightseers including the aptly named Kodak Corner, Black-category trails for the downhillers (went nowhere near these trails, thanks very much!), rock gardens, boardwalk sections, tight switchbacks. A lot of things Coillte Outdoors could learn from, including how to generate income from the mountain biking industry and its potential in Ireland. Anyway, we had a good day, finishing the red trail in 2hrs 25mins I won't be selling the mountain bike just yet!
Strava link
KMs|Cycling|Running
WTD|203.02|50.24
MTD|171.54|28.61
YTD|4974.66|784.32
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Monday
Running: 24km Long run commute home. Started off feeling stiff, loosened up after about 10km. I picked up the pace a bit too, mostly 5:00min/km (8min/mile). About 2km from home I started feeling quite sick. I put it down to the heat and the lack of water (didn't drink any water at all during this run). Just as I stopped, I turned around to see my wife driving up the road towards me for a well-timed lift home
Tuesday
Cycling: 135.5km spin/commute. On the way home, I met up with my former physio who's doing an Irish course back in An Cheathrú Rua. We did the Maam Cross > Casla > Spiddal loop. My rear shifter gave in about 50km from home and got stuck in the hardest gear. Good training though! Just as I arrived back in Spiddal again, I was only 5km short of a 100km spin, so I cycled up to the top of the hill towards Moycullen and back again just to round it off :pac:
Wednesday
Cycling: 55.4km commuting, gear still stuck. Hard work!
Thursday
Rest. Not feeling too good today - sore throat, sore quads, underslept, lacking in energy. I had four hard days' training in a row from Saturday to Tuesday. Just going to rest up until I feel better. Probably won't do anything at the weekend either. Motivation is still high though!
KMs|Cycling|Running
WTD|191.01|23.46
MTD|362.55|52.08
YTD|5165.67|807.78
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No running or cycling in 6 days due to chest infection and head cold. I couldn't afford to go to the doctor twice in one week (had another non-related issue last week), so recovery was probably slower without antibiotics. Also, my bike has been in repair since Saturday, but I don't think I would have tried cycling with a chest infection.
Wednesday
Running: 3.4km
Was supposed to collect the bike yesterday evening but it wasn't ready yet. It totally messed up my commuting plans, so I ended up running 2kms, getting a taxi, and then another 1km once taxi was stuck in traffic, just so I wouldn't miss the last bus home (last bus is at 6pm :mad:). I have a driver theory test booked for the end of the month
KMs|Cycling|Running
WTD|0|3.34
MTD|362.55|55.41
YTD|5165.67|811.12
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Jumping into P&D 33-55 Week 5 now.
Monday
Cycling: 61.78km commuting
Tuesday
Running: 12.85km with 5km at LT pace. Heart rate was low despite the heat and the bag on my back. Had planned 14km but was running late.
Cycling: 31.41km commuting
Wednesday AM
Running: 14.74km run commute. The plan was 23km but I abandoned it after nearly 15km. I was a little bit stiff from yesterday's run, and I just felt like crap. Abandoning runs is not a habit to get into
KMs|Cycling|Running
WTD|93.19|27.59
MTD|470.69|110.57
YTD|5273.81|866.28
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Micilin Muc wrote: »Jumping into P&D 33-55 Week 5 now.
Wednesday AM
Running: 14.74km run commute. The plan was 23km but I abandoned it after nearly 15km. I was a little bit stiff from yesterday's run, and I just felt like crap. Abandoning runs is not a habit to get into
All is not lost. I was reading the wrong f€ckin' schedule (55-70 instead of 33-55) :rolleyes:
I just have to run 10km between tomorrow and Friday and I'll be back on track.0 -
Wednesday PM
Cycling: 31km commuting home
Thursday
Cycling: 62km commuting
Friday
Running: 11.74km run. I was supposed to do 18km or so, but had to finish up early for my lift to Dublin. The tar on the road was melting too!
Saturday & Sunday
Rest
Monday
Running: 25.4km long run with 13km @ MP. I usually do these by heart rate percentage of max, but I only received my new Garmin (310xt) this morning and didn't have a chance to set it up right. It turns out my poor maths skills were sufficient. My endurance needs to be improved. I've got the speed but tend to fade towards the end of my long runs.
Cycling: 31km commuting.
KMs|Cycling|Running
WTD|218.20|64.73
MTD|595.70|147.71
YTD|5398.82|903.42Micilin Muc wrote: »I had a blood sample taken last night for a food intolerance test. Will be a few weeks before I get a result.Micilin Muc wrote: »It wasn't an allergy test, just an intolerance test, so even if I'm slightly intolerant to a food, I will probably be allowed to have it in small doses. Just hoping it's not dairy or wheat! Nothing better than a pint of milk and a round of toast after a long run.
Some people swear by the results, others take them with a pinch of salt (unless they're actually allergic ), but I'd say it can't do any harm just trying it out. My blood sample will be analysed by a lab in Wicklow, so it's not as if the results vary from dietitian to dietitian I think.
I met the dietitian last night about the results of my test. I should completely avoid dairy, and limit my consumption of yeast and beef. I think I'll just pack in this whole running and cycling thing if I can't have a pint of milk! :pac:
The new regime started this morning. Recently I've been cycling to work on an empty stomach and then eating breakfast at work, which usually consisted of- 2 raspberry Yoplaits + a punnet of grapes;
- grapefruit juice;
- Frosties + milk;
- chocolate croissant;
- white coffee with 2 sugar.
To make this a healthier and a dairy-free breakfast, this morning I had:- 2 natural yogurt Yoplaits + a tub of chopped apple;
- grapefruit juice;
- 2 Weetabix + Soy Milk (at no extra cost in my canteen at work :cool:), not too sure about the Weetabix being the very healthiest cereal I could have;
- hard-boiled egg;
- lemon tea (free at the coffee stations at work).
It's not the worst breakfast in the world. The real test of the diet is what I drink when I arrive home from a long run or cycle. Any whey-based recovery drinks are completely out of the picture now too.0 -
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