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Micilín's Mucky Miles
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Rás Spraoi an Spidéil 5km
Finish time: 22 min, 22 sec
Position: somewhere around 10th
The race was a fun-run fundraiser for the local secondary school - most of the participants were walkers or schoolchildren. I was happy to see two of the faster members of the tri club volunteering rather than racing
As I hadn't any big plans for the race, I didn't think much about being a few rows from the front. The first 500m was spent overtaking and trying to find room. Still, the average pace for the first 1km was 4:18min/km. The second km was slightly slower, at 4:19. I managed not to lose any places. Saw three of my clubmates in the top 5/6 at the turnaround.
The suffering started in the 3rd km - I slowed down to 4:34. I lapped my wife and mother-in-law here who where walking (they finished in less than 45 mins). The last two kms were about keeping my place - I ran a 4:42 and a 4:43, but lost one place just before the last km. Came in with a fastish (relative) pace. Nearly puked seconds after the finish line.
Now I have a benchmark for the rest of the year. 22:22 is a good bit off my PB of 19:56, but not a time I'm unhappy with given my injury woes over the past few years, and the fact that I've done nothing faster than recovery pace since last summer.
However one cause for concern is a bad calf cramp that I got in the middle of the night last night. I haven't had them in a long time. Obviously highlights my need to hydrate and to do more stretching and foam rolling.
Strava Link0 -
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Study week #2
Monday
Running: 5km race as above
Tuesday
Rest
Spent most of the day with my feet up recovering from the massive 5km distance I covered on Monday. Had a few cramps in my feet.
Did some yoga and some foam rolling, including the rolling my foot over The Grid.
Wednesday
Running: 4.9km with 5 x 100m strides. Doing these once a week to improve the biomechanics, whatever that is! I did concentrate on keeping the rest of my body relaxed, which is I think one of the more important things when doing strides.
Cycling: 17.6km on the MTB. Who did I meet in the middle of the day on my study week while tearing down a narrow road on the MTB? My CEO. Can't do anything around here without being seen!
Thursday
Cycling: 24km on the MTB. There were some fire engines battling bog fires in the area, I just had to put down my books and investigate!
Friday
Running: 4.9km recovery.
Saturday
Rest.
Sunday
Running: 6.3km @ 'long run' pace. Visited a nearby bog road for the first time. Nice steep hill and rough terrain. What's not to like!
Cycling: 8km in Dublin, A to B journey.
I did foam rolling and yoga stretches everyday. The calf and foot are giving out less
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Monday
Cycling: 4.5km commute
Running: 6.3km trail run. I ran another section of the coastal trail - the total runnable section of trail is now nearly 5km
Unfortunately I ran through a puddle of water just after I joined the trail which made my socks a little bit damp. There was only 1km of Killiney Beach-style rocks to run on but the friction tore bits of skin off my foot :eek:
When I arrived home I could see a bog fire in the distance. Since my house is just at the edge of the bog, I walked up the hill to check it out. When jumping off one of the stone walls I landed on my ankle. I swear I heard a crack. I hobbled home and did some RICE treatment.
Tuesday
Cycling: 25km around the bogs. Monday night's fire was in an area I had cycled through a few weeks ago, the whole area is now burnt to the ground!
Wednesday
Cycling: 9km commuting.
The ankle has healed a lot (still swollen), but my right foot is still quite sore from the skin that was torn off. Hopefully it'll harden up today (wearing sandles at work
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Micilin Muc wrote: »Hopefully it'll harden up today (wearing sandles at work)
Bloody hippys!:cool:0 -
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