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Micilín's Mucky Miles
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Tuesday
Rest
Wednesday
Running: 16km run commute with final 8km at LT pace. I really enjoy these runs - nothing like a progression run for confidence. On another note, it's getting dark noticeably earlier now. Time to get the headtorch batteries charged.
Cycling: 31.3km commuting
Thursday
Running: 6km recoery run. Good to be back on the racecourse again, dodging empty bottles of Buckfast!
Cycling: 30.3km commuting.
Friday
Running: 18km medium-long run commute. Another progression run by heart rate. Finished strongly.
KMs|Cycling|Running
WTD|61.6|40
MTD|61.6|246.17
YTD|5520.08|1001.88
Heading to Limerick for the weekend for a bit of downtime. I feel like TbL with all this travelling, albeit domestic travel!
This will be my first week in a long time where I ran more kms than I cycled! I do have a 120km-cycle coming up in 2 weeks. Might do a long evening spin next week. The priority is my long run on Monday - 29km
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Saturday
Rest. Went to a health shop to pick up supplements the dietitian has recommended:
* A general wellness tablet
* Omega 3 fish oil
* Enzyme tablet to take with lunch and dinner, to help digestion.
* Acidophilus tablet to take with dinner. I think this is for the slight yeast buildup in my system.
* L-glutamine powder to take in a drink just after a long run and just before bed each night. This is an amino acid and contributes to protein synthesis, helping to repair muscles. I think it also helps to 'repair' my digestive system.
I also thought I must log that I ate a salad for lunch on Saturday. A feckin salad! It took me the guts of 45 minutes to finish. I hate salad.
Sunday
Running: 11km General Aerobic with 8 x 100m strides in Limerick. My hotel was at the start of the Lough Derg Way, the initial part along a canal, the Shannon and then into the grounds of UL. Lovely route, very very peaceful. Also, Limerick walking and running folk are very friendly!
Picked up a new pair of Brooks Adrenaline in Amphibian King Oranmore on the way home to Galway.
Monday
Cycling: 31.6km commuting. Stashed a bottle of water and an energy bar for my long run home in the evening.
Running: 29km Long Run commute. Left the office at 4, having watched the rain showers batter my office window all morning. Ran 13km before ditching my bag in my OH's car and picking up a rice cake and a bottle of hot water that was left in the car all day
Headed out to Barna Golf Course (TbL was somewhere nearby at the same time) and then further on to Na Poilíní and up to Cnoc ar Easair where I had left my water and bar earlier in the day. Just as I had arrived and went down on my hunkers, the sky opened up. Luckily I had shelter from the wall and became very smug with where I had planted my stash :cool:
From here it was another 6km on the Moycullen-Spiddal road, and I hit 29km just about a mile from home. I walked the rest of the way, but my hamstrings quickly started seizing up, probably from all the downhill in the previous 4km. It was my longest run since DCM last October so I knew it would hurt. Time to start stretching properly again.
KMs|Cycling|Running
WTD|61.6|80
MTD|61.6|118.03
YTD|5520.08|1042.91
A successful week's training. The pace is improving all the time too. Onwards and upwards.0 -
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Congrats on the salad
it'll stand to ya!
I used to hate them too but if you can put some bits of your favourite meat or fish or whatever takes your fancy into it and find a dressing that you like it helps a lot to spice it up. An uninspiring tasteless salad is a chore to endure...
You've done it once now so you know you can do it again:D0 -
Congrats on the salad
it'll stand to ya!
I used to hate them too but if you can put some bits of your favourite meat or fish or whatever takes your fancy into it and find a dressing that you like it helps a lot to spice it up. An uninspiring tasteless salad is a chore to endure...
You've done it once now so you know you can do it again:D
He just mixes all the stuff he got from the health shop into it.
Hhhhhhhmmmmm..........glutamine0 -
AuldManKing wrote: »He just mixes all the stuff he got from the health shop into it.
Hhhhhhhmmmmm..........glutamine
Chocolate salad anyone? If only it was possible!
I had a second trip to the health food shop on Sunday to get some dairy-free energy snacks. Every single item I bought was chocolaty (high cocoa mass, so less dairy
)
I'm on this diet for 3 months, meaning I'm looking forward to a fine juicy steak with a pint of milk and nice bread straight the minute I cross the DCM finish line.0 -
Tuesday
Rest. Actually because it was a rest day, I had to take two buses to and from work. Because of the crappy service, I ended up chasing the bus into town from my office for 2km before giving up and getting a taxi into the bus station. So that's probably 2km @ 3km race pace with HR @ max thanks to the stress of it all!
Wednesday
Running: 19km Medium-Long Run. Got up at 5am, had a quick granola + yogurt breakfast and was on my way by 5.40. Pace was considerably faster today, and finished the run feeling like I had just done a recovery run
Cycling: 34km spin. Was supposed to do the Seanadh Phéistín 90km loop from the office with a colleague. Stopped off in the bike shop for a quick tune-up I was promised following the recent upgrades and repairs. Apparently my rear derailleur hanger was bent (most likely by a careless bike user at the office bike rack), so he fixed that.
Out to Uachtar Ard for a rest and when we got going again, I changed into an easier gear and the derailleur somehow got stuck in the spokes and completely mangled and broke the derailleur hanger. Game over. My colleague had to get a lift back to the city and drive back out to Uachtar Ard to pick me and the bikes up and bring me home. Annoyed that I didn't have the tools or the skills to remove the derailleur to ride single speed the rest of the way home.
Going to Dublin at the weekend so will leave the bike in to the Cycle Superstore to get fixed.
KMs|Cycling|Running
WTD|34|19
MTD|95.6|137.03
YTD|5554.08|1061.91
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Friday
Running: 16km with 10km @ LT pace. Got up at 5 to run from home, had breakfast and went back to bed. Then got up at a normal time and got a lift to 16km from work and ran all the way from there.
Good pace again, although I could have pushed it a bit more - my HR wasn't at the upper limit of the range for very long. Once I stopped I realised how sore my right shin is. Walking with a limp since then. Probably shin splints, although it is in one shin only
I better ice it at the weekend.
KMs|Cycling|Running
WTD|34|46
MTD|95.6|164.03
YTD|5554.08|1088.91
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Thanks Vagga.
Just back from physio. I have shin splints due to - wait for it - wait for it - a tight calf. Well it's good news in the sense that I'm not looking at a totally new injury. Will have to restart the calf raises and stretches and continue with them, even when the problem is gone.
She did dry needling on the calf and is happy to let me do an 8km run tomorrow, a 16km on Friday and a longer one again on Sunday if there's no pain. 'Speedwork' is to be kept on hold for another two weeks until I see her next.
Head cold more or less gone too, so I'm happy I held back on the training before making the cold or injury worse 0 -
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Micilin Muc wrote: »I'm afraid I'm now going to drop my plan to run DCM14. I wanted to get a PB and that's quite unlikely as I simply don't have the mileage in my legs. The injury is unfortunate but I'm quite hopeful to get back into good training again soon. This 'comeback' has already taken nearly 2 years, I'm not ready to pack it in yet!
So from myself, you and Statss that were going for 3:05, exactly none of us will get it 0 -
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career move wrote: »Sorry to hear that your shin is still giving you grief! Had you entered DCM? You should consider doing some more adventure races
No, I was waiting for pay day before I would register! I am definitely considering more adventure races. That Carlingford Challenge was my racing highlight of 2013 and 2014! I'm actually thinking of going swimming over the next few months to give me something else to work on, so I may do a few triathlons next year.Fancy jogging around with me again to a 4hr run, just like last year??
I still have your gloves.
Physio has only allowed me to run 3-5km on grass three times a week until November, so unfortunately I won't be able for a full marathon :mad: First time not lining up in four years.
The physio wants me to do lots of foam rolling, stretching and strengthening on the calves. I'm going to have to do yoga again too.
Sorry to say it but this log is going to be mostly about cycling for the next few months. I'm thinking of doing a 205km charity cycle in a few weeks in Galway, and maybe hit the 300km distance by the end of the year. I'm on track to do 10,000km for the year, so I would like to keep the weekly distance up and get out for a long spin at the weekends.0 -
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Micilin Muc wrote: »Sorry to say it but this log is going to be mostly about cycling for the next few months.
*Unfollow*
I'd forgotten about those gloves! Wonder will i ever see them again!!:pac:0 -
Physio told me on Tuesday:
* no hills
* no speedwork
* no running over 5km
* run on grass only
* stretching every 1km
What do I do on Thursday?
Accept a place on my tri club's team entering the Connemara Rough Diamond, involving:
* hills
* racing
* 10km running distance
* running on trails, tarmac and sand
* assault course
* 30km of cycling
Result: 13th out of 120
I waited all year so I could race in September and October and I got injured before I got to do any of the races. So when I got asked to join the team, my only thought was "feck it, I'm injured anyway, one race isn't going to make it a whole lot worse if it's only a once-off".
Race report:
In a way I had nothing to lose - my shin splints recovery would be delayed by a week or two - but I had no reason to be conservative. Also, being part of a team meant I didn't want to finish last out of the four of us.
1st stage: 4.5km hilly trail run in the National Park. Started a few rows back. Gradually started passing people out. The turn around point (big rock) was only halfway up Diamond Hill so I powered up to there at max effort, knowing that the following downhill would be a different kind of max effort. I think I finished the first leg in 9th place.
2nd stage: 8km flat cycle. Very quick transition and I blasted up the hill out of Letterfrack. I was only a few hundred metres behind my team's leader so I caught up with him for a chat. He went ahead to let me draft but I had put so much effort into the run and transition that I was already at max HR. Didn't see him for the rest of the race. Got passed by a few people here.
3rd Stage: Assault course. Good fun. Didn't like being passed by a "competitor" who made no effort to do the assault course, just ran around some of the obstacles.
4th Stage: 13km cycle. Very lonely, all on my own and couldn't even see the next competitor. Eventually two lads caught up and let me draft behind them.
5th Stage: 4km beach run. Running over dunes and through streams. Awful headwind on the way back blowing sand into my eyes. Lost a spot or two here.
6th Stage: 8.5km cycle back to the finish. Overtook a few people, but they may have been on the longer "expert" version of the race.
Our team came in 2nd place - we accumulated 15 minutes more than they did. I was our second team-mate home. I think their first three actually came in 3rd, 4th and 5th.
Very happy with my 13th place. All the cycling paid off!0 -
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An update with no update. I haven't run yet, too busy with other things for the next while. All shin pain has gone away, no other aches or pains at the moment. I'm doing plenty of cycling to keep the fitness up too. Looks like I'll be jobless for at least a few weeks from the end of November, will start running again then
Good luck to all doing the marathon in a few days, don't let the taper madness get to you 0 -
An update with an update. The date has been set for my glorious return to the sport of running. I will run a slow and stiff 3km on Saturday 22nd November and continue with a couch to 5km style plan.
My imminent return will be marked by a change of job. From the start of December, my new job will be about 4 miles away from home, near some grass pitches and across the road from my local gym and pool. Really looking forward to getting back into it
Happy days!0 -
Micilin Muc wrote: »An update with an update. The date has been set for my glorious return to the sport of running. I will run a slow and stiff 3km on Saturday 22nd November and continue with a couch to 5km style plan.
My imminent return will be marked by a change of job. From the start of December, my new job will be about 4 miles away from home, near some grass pitches and across the road from my local gym and pool. Really looking forward to getting back into it
Happy days!
Sounds like you can use the new job as a break from all the training you'll soon be doing...just nip away from an early morning cycle for a couple of hours in the office before a nice MLR at lunchtime followed by a few more hours in the office and a 90 minute session in the pool / bike ride in the evening.
Deadly!:)0 -
Sounds like you can use the new job as a break from all the training you'll soon be doing...just nip away from an early morning cycle for a couple of hours in the office before a nice MLR at lunchtime followed by a few more hours in the office and a 90 minute session in the pool / bike ride in the evening.
Deadly!:)
Haha, just don't tell my wife! It's likely I'll be going back to college to do another part-time Diploma or Masters, so I'm afraid my days of 16-hours of exercise a week might be coming to an end.
P.S. I still have your gloves
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Friday
Running: 4.5km run commute.
Saturday & Sunday
All work, no rest or play.
Monday
Running: 4.5km run commute
Tuesday
Running: 4.5km run commute. Cold, but at least my hands were warm thanks to Belcarra's gloves. (sorry man, but their fleecy goodness was too tempting).
Wednesday
Cycling: 27km MTBing. More exploring. Have added more trails to my knowledge of the local network of bóithríní, including one only 400m from my house which cuts out a good bit of the main coast road. Perfectly suitable and challenging for MTBing and trail running. 0 -
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Thursday
Running: 5.1km. Following on from my discovery on Wednesday of some bóithríní for trail running and MTBing, I found a booklet of maps at work which mark out a discontinued waymarked trail along the coast. After work I ran a mile down the road from my office and then took a left-hand turn at Furbo Beach and followed the trail for a mile and a half before joining up with the main coast road again just below the turn-off for my road. Mostly runnable, some climbing over boulders, a few small stony beaches (like Killiney) but it definitely satisfies my need of trail running!
Friday
Running: 5.2km. Same idea as yesterday except this time I turned off only 500m from the office and ran all the way along the coast to Furbo Beach and then joined the main road.All runnable.
Saturday & Sunday
Rest
Monday
Cycling: 4.6km to work
Running: 4.6km home via the coast road.
Tuesday
Cycling: 21.4km MTBing, on road and trails. Took delivery of a garden shed today, I finally have a place for all my bikes and mucky gear
Wednesday
Running: 7.8km with 6.1km on coastal trail and bóithríní. Unfortunately 1km of the coast trail was gone and involved a lot of climbing over rocks and boulders. There's an exit onto the main road from the start of this crap bit which I'll take in future. No harm in trying it anyway.
Can't believe it's taken me this long to find trails that were right under my nose.0 -
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Thursday, 29th
Running: 4.5km run home.
Friday, 30th to Sunday, 1st
Rest
Monday, 2nd
Cycling: 4.5km commuting
Tuesday, 3rd
Running: 4.5km commuting
Wednesday, 4th
Running: 4.5km commuting
Cycling: MTB commute home, exploring more bóithríní, all dead-ends
Thursday, 5th
Cycling: 4.5km commute in and 6.3km MTB commute home. I did more exploring and found another potential route on trail and open bog which could reduce my commute on main road to just 500m. Did too much walking with the bike this time though.
Friday, 6th
Cycling: 4.5km commute
Running: 5km after work
Monday, 9th
Day off work
Cycling: 33km. Picked up my road bike from the office and headed off on the local loop. Just under 33km. Nearly died on the hills.
Running: 5.7km trail run to Spiddal. I ran another section of the coastal path. There are a few rocky bits which slow down the pace, but it's still enjoyable.
Took my old commuting bike out of storage and did a bit of maintenance on it. You can never have too many bikes at your disposal.
Tuesday, 10th
Cycling: 10km commuting
Wednesday, 11th
Cycling: 4.5km commuting
Running: 4.5km commuting
Thursday, 12th
Rest
Friday, 13th
Running: 4.5km commuting
Cycling: 12km MTB commute home on bóithríní. Nice to see the area in daylight for a change!
Saturday and Sunday
Rest0 -
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