Warriors Run 2015

Mint Sauce

That time of year again, with in person registrations in Strandhill on the 27th of May, and online on the 28th. Raceday is on 22nd August.

After a disspoiting result last year, had the training, and the distance in my legs, unfortunately tatics let me down.

Have not fully decided weather or not running, legs are older, and way more prone to injury, only that if I can not better 1hr 28min, it may be my last after giving it all i could last time out. Hoping Warrior of the Sea training will help.

Any hoots, over to the rest of you, and hopefully see a few familiar names, and sone new ones as well.

Will be hoping to get a place. Last year was the first time I had ever run that distance, it damn well nearly killed me, I managed to dislocate 2 ribs during the race and finished crying in 2 hours :pac:

Soooo I was hoping for a particular time this year but that was on the back of having completing a marathon early in the summer which I have now had to pull out of due to injury.

I'm not doing too well so far am I? :pac:

Anyway I'm back training and hopefully I'll do better than last year

demfad

Mint Sauce wrote: »

That time of year again, with in person registrations in Strandhill on the 27th of May, and online on the 28th. Raceday is on 22nd August.

After a disspoiting result last year, had the training, and the distance in my legs, unfortunately tatics let me down.

Have not fully decided weather or not running, legs are older, and way more prone to injury, only that if I can not better 1hr 28min, it may be my last after giving it all i could last time out. Hoping Warrior of the Sea training will help.

Any hoots, over to the rest of you, and hopefully see a few familiar names, and sone new ones as well.

Yep! Reg tonight in Strandhill and quick fingers needed for online reg tomorrow at 4.

Slideways

If a certain someone gets me a ticket I shall travel home from Aus for the race.

Fingers crossed!!

Mint Sauce

demfad wrote: »

Yep! Reg tonight in Strandhill and quick fingers needed for online reg tomorrow at 4.

Yeap. 8pm registration starts. Would be there earlier my self though.

davef1000

For the third year running I've squeaked in with a place thanks to somebody else registering a team before I got my own place sorted. Phew.

Slideways

Slideways wrote: »

If a certain someone gets me a ticket I shall travel home from Aus for the race.

Fingers crossed!!

You're in Slidey

demfad

Phew! Now the training....is it flat or hilly?

demfad

demfad wrote: »

Phew! Now the training....is it flat or hilly?

Mostly downhill.

Be grand.

Mint Sauce

Deleted User wrote: »

Mostly downhill.

Be grand.

Apart from the up hill.

Be grand also.

L.Jenkins

How long does registration run for? May give it a go since it's only 15k.

Slideways

Itzy wrote: »

How long does registration run for? May give it a go since it's only 15k.

It's closed. Full race within a very short time

800 places gone in <30 minutes.

There are always transfers though

demfad

Anyone going for the Mountain Loop 8 mile which is on most of the same road route?

It's on Sunday August 9th just under 2 weeks before. Should fit nicely. Going to give it a go!

EDIT: Route HERE

libelula

Haven't done this before but might give it a lash this year, seems like a good testing race

Mint Sauce

Up there today for second time this year. Some to be alot of erosion on some of the decents, I assume from the heavy rain earlier this year, and ground is alot looser than usual. Could be fun come race day.

demfad

Mint Sauce wrote: »

Up there today for second time this year. Some to be alot of erosion on some of the decents, I assume from the heavy rain earlier this year, and ground is alot looser than usual. Could be fun come race day.

I'm assuming you mean the steep part higher up between the initial paths of the cairn and the boardwalk? The boardwalk covers the lower part of the grass descent and the rock/stoney lower section is bad anyway.

Choice of runners is interesting. Racing shoes are nice and light. But the stoney section can hurt the soles of the feet if there is no cusioning. A wee bit of grip is nice too. So cushioned enough to run over the stones, with a bit of grip, and as light as possible after that if you want to wear light shoes. That narrows the options.

Mint Sauce

demfad wrote: »

I'm assuming you mean the steep part higher up between the initial paths of the cairn and the boardwalk? The boardwalk covers the lower part of the grass descent and the rock/stoney lower section is bad anyway.

Choice of runners is interesting. Racing shoes are nice and light. But the stoney section can hurt the soles of the feet if there is no cusioning. A wee bit of grip is nice too. So cushioned enough to run over the stones, with a bit of grip, and as light as possible after that if you want to wear light shoes. That narrows the options.

I mean above the newly installed steps. I go for trail shoes, specifically Addidas Kanadia. Currently using Tr6 edition, bomb proof. Used them last year and for the Gaelforce. Allot stiffer than my road runners, good grip and comfort over mud and loose stone. Down side, not so over wet smooth rock, so can be a couple of slippy spots on the bottom part of the decent in them. The decent is all about quick light feet though, having an idea prior to race day about your route down, and planning a few steps ahead.

demfad

Mint Sauce wrote: »

I mean above the newly installed steps. I go for trail shoes, specifically Addidas Kanadia. Currently using Tr6 edition, bomb proof. Used them last year and for the Gaelforce. Allot stiffer than my road runners, good grip and comfort over mud and loose stone. Down side, not so over wet smooth rock, so can be a couple of slippy spots on the bottom part of the decent in them. The decent is all about quick light feet though, having an idea prior to race day about your route down, and planning a few steps ahead.

That's where I thought. (Meant to say sleepers rather than boardwalk).
I actually ran my fastest time wearing trail shoes in 2009, but I found the cushioning inadequate for that particular pair on the road back, when the legs were hitting the ground a bit harder.

I wore racing shoes with a bit of grip last year but the cushioning wasn't up to the stoney lower descent (sore on soles).

Small fast steps is the right technique but its difficult when the legs are very fatigued. I guess initially practice technique, then practice technique when very tired. I'd recommend cycling as cross training for leg strenght, which helps with the climb, descent and the road back.

Mint Sauce

demfad wrote: »

That's where I thought. (Meant to say sleepers rather than boardwalk).
I actually ran my fastest time wearing trail shoes in 2009, but I found the cushioning inadequate for that particular pair on the road back, when the legs were hitting the ground a bit harder.

I wore racing shoes with a bit of grip last year but the cushioning wasn't up to the stoney lower descent (sore on soles).

Small fast steps is the right technique but its difficult when the legs are very fatigued. I guess initially practice technique, then practice technique when very tired. I'd recommend cycling as cross training for leg strenght, which helps with the climb, descent and the road back.

I've actually been mixxing cycling with my recent training, finding it pretty good.

Slideways

I've recently bought a pair of Hoka One One trail style shoes for this event. Have done some short runs with them so far.

Plan on taking them to the trails this week as I'm not working.


I also booked my flights back to Ireland this week so I'll be in the country to do this

demfad

Slideways wrote: »

I've recently bought a pair of Hoka One One trail style shoes for this event. Have done some short runs with them so far.

Plan on taking them to the trails this week as I'm not working.


I also booked my flights back to Ireland this week so I'll be in the country to do this

You wont feel any stones in those. How are you finding them.

I think an aspect a lot of people ignore in training is hill-walking.

Only 4-5 people run the entire way so almost everyone will have to hill walk.

Practicing this can be a great way to make easy minutes in the race. Also you can catch up on some places you may never have been before.
This training would be a hard weekly uphill walk (as hard as can be done while sustaining pace). Jog down and repeat if the hill is short. Add a bit of jogging before and (most important after). Then a few weeks out do 1 or two warriors prep runs on the course itself or something similar.

Most of us will be walking for 1/4 or more of race time. It will help a lot to practice this before the day.

Some walks HERE

Slideways

Finding them different tbh.

I ended up doing a few runs preparing for this at the weekend. Did some trail running in pretty hostile terrain. This meant I ended up having to walk various sections because I just wasn't able to run them!

One concern I do have is going over on my ankle on the way down. I think this concern will cost me quite some time on the day so I don't end up crossing the line on a stretcher :-/

demfad

Slideways wrote: »

Finding them different tbh.

I ended up doing a few runs preparing for this at the weekend. Did some trail running in pretty hostile terrain. This meant I ended up having to walk various sections because I just wasn't able to run them!

One concern I do have is going over on my ankle on the way down. I think this concern will cost me quite some time on the day so I don't end up crossing the line on a stretcher :-/

Its not so bad....i do a fair bit of hill running and Knocknarea is Ok re. ankle twists.

If you can. Practice running at road race pace after the hill work. Making that adaption before the day will help too.

Mint Sauce

Ran/walked the whole course the other day.

Done the decent at about 3/4 speed, picking out a prefered route for the way down, getting funny looks from the tourists in my race kit.

Mint Sauce

Mint Sauce wrote: »

Ran/walked the whole course the other day.

Done the decent at about 3/4 speed, picking out a prefered route for the way down, getting funny looks from the tourists in my race kit.

Why what does your race kit consist of?!!!

Mint Sauce

Deleted User wrote: »

Why what does your race kit consist of?!!!

Trail Runners, Shorts, and Tee Shirt.

Ran the route on Friday without the mountain (no funny looks because I was in shorts :P) and what I remember last year was being fine on the run before the mountain, but on the rolling roads back out to strandhill road, they went on forever and ever and ever. Doing it Friday, I was wrecked going up the Glen Road, but the road which I feared the most was absolutely fine. I know this does have to do with the fact I hadn't just climbed the mountain before, but psychologically now I'm a bit all over the place!

My hip went on the glen road, the rest of the run was done in a fair amount of pain, but sure I had to get back to the car anyway so no point in walking it!

demfad

Just a tip now. As the race is a month away, best sessions are those around race intensity, or just faster (5k-10k race pace) or just slower (half marathon-marathon intensity). Easy running or cycling in between. A session involving a (hard walk up Knocknarea followed by a descent) times * 2 and then follwed by some road running is quite a useful session to get in once. Youll be walking up that mountain. You need to practice that before race day.

All the best with the training. The fear is rising.

bennyc

Looks like I am out due to injury. If any boardsie is looking for a transfer pm me.

Terry049

Has anybody got a garmin activity for the course? any idea off added time it takes due to mountain as apposed to it all being on road? is it relatively easy to follow the fastest line up and down of would runner vary their route to to better knowledge of route?
Thanks for any any info.

demfad

Terry049 wrote: »

Has anybody got a garmin activity for the course? any idea off added time it takes due to mountain as apposed to it all being on road? is it relatively easy to follow the fastest line up and down of would runner vary their route to to better knowledge of route?
Thanks for any any info.

Don't have a garmin link to hand although there is a course map on the website.
Off road section takes roughly 1/3 of total race time. If you took the road for the section that is off road it would only take 20-25% of off-road time.

For example. If race takes a runner 60 mins then off-road section is around 20 mins (a bit longer usually). If you skipped the offroad bit you'd complete in 45 mins-ish.

Not much route choice. Follow the markers, there isnt any real 'local' short cuts although being familiar with the route helps especially the downhill which is steep and fast.

Terry049

demfad wrote: »

Don't have a garmin link to hand although there is a course map on the website.
Off road section takes roughly 1/3 of total race time. If you took the road for the section that is off road it would only take 20-25% of off-road time.

For example. If race takes a runner 60 mins then off-road section is around 20 mins (a bit longer usually). If you skipped the offroad bit you'd complete in 45 mins-ish.

Not much route choice. Follow the markers, there isnt any real 'local' short cuts although being familiar with the route helps especially the downhill which is steep and fast.

Thanks alot Demfad. Only taking chance to run at last minute. No specific training done but have done some Dublin mountain sprint sessions in the past. Just trying to get an idea of what time might be realistic. Dont think il be too brave on decent either.

So if time on hill is circ 33% of race time, what % of race distance is the section?

For example taking a finishing time of 60 mins. If hill section is 4k (takes 20mins) the other 11k would need to be done in 40 mins.

If its only 3k then 12k would need to be done in 40 mins. I hope this q make sense to you.

Il check out the map on site.

Thanks again!!

demfad

Terry049 wrote: »

Thanks alot Demfad. Only taking chance to run at last minute. No specific training done but have done some Dublin mountain sprint sessions in the past. Just trying to get an idea of what time might be realistic. Dont think il be too brave on decent either.

So if time on hill is circ 33% of race time, what % of race distance is the section?

For example taking a finishing time of 60 mins. If hill section is 4k (takes 20mins) the other 11k would need to be done in 40 mins.

If its only 3k then 12k would need to be done in 40 mins. I hope this q make sense to you.

Il check out the map on site.

Thanks again!!

The race is actually closer to 14 k (9 miles).

I've attached a spreadsheet with exact distances and includes the winners spilts last year (Last years full results, click into a runner to see splits).

Offroad is 3.6 k. 2k roughly to summit, 1.6k down.
You'll see from the spreadsheet that just before the offroad climb you gain almost 60m in 650m running on tarmac. This is the glen road climb.
(Note the descent continues on tarmac for a few hundred metres after the offroad descent ends too.)

You will have the glen road in your legs (and 4.15k road running) before the offroad.

To be honest, all but a few walk the climb at some point. Not many practice steep uphill walking in training even though from 5-20% of the race will be spent doing just that.

1/3 is a rough estimate for the offroad section. Youll see from teh results even the winner (probably the top current Irish International mountain runner) managed only 34-5%.

The offroad climb/descent ratio is about 3/1.

To calculate your predicted time:

Best scenario if youre an experienced mountain runner and/or naturally strong:
current 10 mile pace capability over 10.65k (road section) You can use This Calculator. Add on 55% of this time again for the hill.

Otherwise. Same with marathon pace and 60% as hill time.

They would be the 2 limits. You need to pace yourself so you're in control and relatively rested at the bottom of the glen.


If you want to state a recent race time and your background I can give you an estimation (PM if you prefer). Anything else ask away.

demfad

Just to let you know:

<<Just to mention that John Lenihan will be signing his running book in Strandhill for the event.

For those who don't know John won the first 5 races from 1985-89 and these performances contributed massively to the prestige, reputation and fearfulness of this race.
With a 10 mile PB of 47 mins and being of world mountain running championship winning calibre, he was simply untouchable against all competitors local or foreign. His winning time of 50 mins on the old course (1 min longer I believe so equivalent to 49 mins today) is a time that will probably never be bettered or approached.

The long hair Kerry athlete was hugely popular locally. And the feeling was mutual. In 1991 when he won the world mountain running title in Switzerland he didn't go to straight home to Kerry. He went directly from the plane to Strandhill to show the trophy locally and to the local schools.

Years later on the 21st anniversary of that first race, when Lenihans feats had faded to myth, and people began to doubt, the master returned to demolish the field in one of his most commanding victories over a strong field of young rivals.

He's friendly, polite and witty personality is at odds with his fearlfulness on the mountains so say hello!

The book is great value and a great read with plenty on the Warriors run, training and his very interesting upbringing on the Stacks mountains.>>

IrishLad2012

Looks like I wont be able to take part Saturday, I have done an injury that is going take a few weeks to recover from, does anyone know is it too late for transfers?

demfad

IrishLad2012 wrote: »

Looks like I wont be able to take part Saturday, I have done an injury that is going take a few weeks to recover from, does anyone know is it too late for transfers?

Sorry to hear that, hope the injury clears up soon.

Think you can transfer in person on Friday evening (6-8) at the warriors marquee in Strandhill. So you'll need to find someone to take your place before then. I imagine there may be people turning up there looking too, so it might be worth your while heading out anyway. (nothing certain there though)

The financial aspect of the transfer would be arranged seperately between you and the person taking your place

Cool Running

demfad wrote: »

Just to let you know:

<<Just to mention that John Lenihan will be signing his running book in Strandhill for the event.

For those who don't know John won the first 5 races from 1985-89 and these performances contributed massively to the prestige, reputation and fearfulness of this race.
With a 10 mile PB of 47 mins and being of world mountain running championship winning calibre, he was simply untouchable against all competitors local or foreign. His winning time of 50 mins on the old course (1 min longer I believe so equivalent to 49 mins today) is a time that will probably never be bettered or approached.

The long hair Kerry athlete was hugely popular locally. And the feeling was mutual. In 1991 when he won the world mountain running title in Switzerland he didn't go to straight home to Kerry. He went directly from the plane to Strandhill to show the trophy locally and to the local schools.

Years later on the 21st anniversary of that first race, when Lenihans feats had faded to myth, and people began to doubt, the master returned to demolish the field in one of his most commanding victories over a strong field of young rivals.

He's friendly, polite and witty personality is at odds with his fearlfulness on the mountains so say hello!

The book is great value and a great read with plenty on the Warriors run, training and his very interesting upbringing on the Stacks mountains.>>

Wow thats great to hear that John Lenihan will be there. I didnt know he released a book and just looked it up and it looks like it would be a great read.

I remember that 21st anniversary run when he was running it. I heard so much about him but with his age I presumed that he would run well but not be up at the top, well I was definitely wrong. I remember him passing me as he was coming first down the mountain he looked very strong and as you said he demolished the field.

Cool Running

Cant wait for Saturday now!!!

It is still my favourite race ever.

I ran the race every year from 2005 to 2009 and was watched it in 2010 as I was injured. Have been living out of the country every year since so it's six years since I ran the Warriors.

Have never managed to beat the time I set in 2005(1.09.55) but am really determined to get a new PB. I know the course is probably a bit shorter then the course in 2005 but ill still take a better time haha.

Was in good shape back in April but 3 months travel has taken away some sharpness. I ran the Strand Celtic Knocknarea loop in just under 55 minutes so I reckon ill have to push real hard to get under 70 minutes on Saturday but ill try my best and hopefully leave it all on the course.

Psychologically I break the race into three parts which im sure most people do. From the strand to the start of the mountain, then up and down the mountain and then the road back home.

Roll on Saturday!!!

demfad

Cool Running wrote: »

Wow thats great to hear that John Lenihan will be there. I didnt know he released a book and just looked it up and it looks like it would be a great read.

I remember that 21st anniversary run when he was running it. I heard so much about him but with his age I presumed that he would run well but not be up at the top, well I was definitely wrong. I remember him passing me as he was coming first down the mountain he looked very strong and as you said he demolished the field.

In fairness there is some mental stuff in it. Knowing The constituents of his pre race meal when he won the world championship in mountain running is worth getting the book for alone. Id agree to eat my hat and give anyone a million euro if they guessed it right. (forget about the million,dont have it)

Mint Sauce

Its the least prepared I have ever been. Leaving the Garmin at home, and just going to run a comfortable pace.

Good luck to all participants today.

Not leaving the garmin behind, but have turned off all data screens and lap alerts so will only run by feel but can look at how I did when I get home.

I'm going to be taking it fairly handy today, I just can't afford to get injured at this stage.

Good luck everyone!

Mint Sauce

Deleted User wrote: »

Not leaving the garmin behind, but have turned off all data screens and lap alerts so will only run by feel but can look at how I did when I get home.

I'm going to be taking it fairly handy today, I just can't afford to get injured at this stage.

Good luck everyone!

I'm just running by feel as well. Usally I am constantly looking at my pace, and seeing where i have to pick it up. Will still wear the FitBit though.

Bit nippy this morning, with a mist hanging over Mabh, so currently considering the race kit.

Slideways

This is my first Warriors and I think the unknown may have lulled me into a false sense of ease!

I've had a few days rest so the legs should be in good shape and my socks are marked left and right so I should be safe enough in that regard :pac:

Menas

Posts deleted.

Mint Sauce

2 days after my 5th Warriors, still saying never again.

Wouldn't mind being one of the Stewards/Volunteers on the bikes next year.

Not sure I can give any more of my body to it.

libelula

Mint Sauce wrote: »

2 days after my 5th Warriors, still saying never again.

Wouldn't mind being one of the Stewards/Volunteers on the bikes next year.

Not sure I can give any more of my body to it.

Very same story here- there's more than enough of my sweat on top of that mountain!
I'd like to be a helper too, but I'd make sure and not tell people that the seventh mountain marker was the 7k mark when we were actually at just under 5k. :rolleyes:

demfad

Hope a great day was had by all. Race report HERE