No Roots...

PositiveNegativ

Yesterday:
Sloth. Inertia. Gardening. Muscatel.

Today:
Same climb as the 14th of Feb with a longer descent route.

Running up the lane I was struck by how I was running 'on' my legs rather than 'with' them. Haven't felt that in a while, a welcome return. Spring definitely in the air, first run in shorts and thermal. I hit the fence corner 100 seconds quicker than last time and plugged up the steep climb in 4:08. A 14 second improvement on the first time. No slowing midway up and no danger of collapse at the top. Progress.

For the grassy downhill the running 'on' legs feeling persisted. No chopping strides, no braking action, no leaning back. Just leaning that little forward, letting the stride open and rolling on top of it. Gliding down the slope. This I'm taking as a very good sign, my pelvis and lower backing strong enough to take the forces, giving the legs a stable platform to work under. Quad strength is useless if it can't be controlled.

On the lane down I recalled some of the exercises I'd been prescribed by a very interesting alternative practitioner I'd been to see a few years back. She was a big advocate of diaphragmatic breathing, so I straightened up, lifting my shoulders as high as I could and breathed deeply. The ten minutes down the lane simply floated by.

PositiveNegativ

Finally my box of bike bits arrived.

I'm still one of the worlds worst mechanics. Spent the guts of 3 hours fighting with my bike, taking old bits off and putting new bites on, as well as breaking nails and turning the air blue. I think my neighbour will eventually recover from the experience.

Tomorrow I'm going to risk a stranding due to a self made mechanical, but all that effort has to show some reward. Doesn't it???

thirstywork2

well done on getting back into the training.Seems like all your runs are on the mountains,maybe soem flat running might help leg turnover and be less stressfull on the body?
you going to do any IMRA races?My first one is going to be Bray head !!!

Slogger Jogger

PositiveNegativ wrote: »

Finally my box of bike bits arrived.

I'm still one of the worlds worst mechanics. Spent the guts of 3 hours fighting with my bike, taking old bits off and putting new bites on, as well as breaking nails and turning the air blue. I think my neighbour will eventually recover from the experience.

Tomorrow I'm going to risk a stranding due to a self made mechanical, but all that effort has to show some reward. Doesn't it???

If you're mechanical feats work out fancy hooking up for cycle at the weekend?

PositiveNegativ

thirstywork2 wrote: »

well done on getting back into the training.Seems like all your runs are on the mountains,maybe soem flat running might help leg turnover and be less stressfull on the body?
you going to do any IMRA races?My first one is going to be Bray head !!!

Thanks for that, I'm enjoying it more than I thought.

Without going into too much detail the repetitive action of flat ground running (heel strike, foot roll, push off) was what caused my Achilles Tendon trouble. What you say is correct, only hill running is not the conventional way to go. But for the purpose of this log I'm trying with (max) two runs per week to get myself as fit as possible for the Tonlagee and the Lake race in just under 6 weeks time. If I was running 6 days a week then absolutely I'd be on the flat 4 or 5 days, as it stands the bike rides are having to stand in as flat runs.

This is really only an experiment, a shot at finding a way to stay reasonably fit without putting in the 80-100km running weeks I used to.

Behind all that, the only running I enjoy is hill running...

PositiveNegativ

Slogger Jogger wrote: »

If you're mechanical feats work out fancy hooking up for cycle at the weekend?

I'll let you know after today's spin

PositiveNegativ

If happiness is a silent running, stable and reliable drive train on a bike then I'm nearly happy. Still a few tweaks needed but a vast improvement on what it was. Knowing that out of saddle climbing isn't going to result in a possible nuts/headset collision makes cycling that bit more pleasant.

Opted for an extension of the route I covered on the 1st of this month. A loop added at the end was a bit of a killer, almost had to call on the granny ring. But that would have been a mechanical risk too far.

Longest cycle by time so far!

PositiveNegativ

Had planned to do a real easy spin out to Shillelagh and back but the wind wasn't letting ease be a part of today's cycle. First time I've seen all seven turbines of the nearby windfarm spinning rapidly. I just did my best to keep a good cadence and light loads through the legs. Quads a bit heavy at times, feeling the burn.

Had my first encounter with a fellow recreational cyclist today in these parts. He went roaring past on a mountain bike with big knobbly tyres cheerily commenting on the wind. Every instinct in my body was shouting 'after him' but sense prevailed.

The amount of fresh road side dumping near Coolattin put a real downer on the trip.

thirstywork2

PositiveNegativ wrote: »

Thanks for that, I'm enjoying it more than I thought.

Without going into too much detail the repetitive action of flat ground running (heel strike, foot roll, push off) was what caused my Achilles Tendon trouble. What you say is correct, only hill running is not the conventional way to go. But for the purpose of this log I'm trying with (max) two runs per week to get myself as fit as possible for the Tonlagee and the Lake race in just under 6 weeks time. If I was running 6 days a week then absolutely I'd be on the flat 4 or 5 days, as it stands the bike rides are having to stand in as flat runs.

This is really only an experiment, a shot at finding a way to stay reasonably fit without putting in the 80-100km running weeks I used to.

Behind all that, the only running I enjoy is hill running...

Fair play,I know many a runner that made a good comeback by using the bike to get them fitness levels up.good luck with the training and I look forward to reading your log.

PositiveNegativ

Driving up from Laragh to Wicklow Gap the signs were not good. At the gap the mountain was really living up to its name as I tried to change shoes in the back of a van rocked on its suspension by the howling gale coming over the gap. Only the occasional burst of rain on the roof breaking up the roar of the wind.

Starting out I thought this was borderline insanity for a solo run. There were all 4 of the nasties - wind, rain, mist and cold. Fortunately the rain and mist lifted after a few minutes so up I went. Hit the top 2mins 25secs faster than my previous run, there was a wind assist but how much I wouldn't realise until a bit later. Having come up so hard, my quads weren't the best for the descent which was a bit hesitant and awkward. Fortunately the mist was now gone and I was in the lee of the wind, so took a minute to stop and survey the route, picked out what looked like ideal lines then carried on.

The second climb was pretty tough, I tried a completely different line to last time, which seemed good. There's another line I might try if I get a chance. Made sure to move away from the cliffs good and early to avoid the mistake made last time. Now the big surprise, getting to the top was nearly impossible. The wind was relentless. Apart from this wall of moving air I couldn't see with watering eyes and my coat was trying to choke me. The couple of hundred metres over the summit plateau took an age.

Once over the top coming down I was leaning so far forward to maintain momentum that there must have been an aerofoil effect. I certainly felt very light on my feet.

With maybe 300m to the end the mountain finally bit me, splashing through a grassy wet bit I twisted an ankle, my strong one fortunately. Nothing too serious, I could jog the remainder but enough to have the ice packs out once home.

All in all if I can climb as well on race day and come down a bit quicker I'll be happy.

donothoponpop

Jeez, that sounds wild! I'm in two minds about missing this run with you, after reading that. On the one hand, I missed all the gales, muck, and wet. On the other, I missed all the gales, muck, and wet.

You're some man for climbing, if you did it two and a half minutes faster than last time, when you weren't slouching either. Did you return by the lake at all, after crossing the stream, or am I going to have to recce this again myself to find out?;)

PositiveNegativ

Seems I under estimated the damage I did with yesterday's late run ankle twist. Couple of sore points so I'm going to give it as long as it needs to recover. For tomorrow at least cycling is out.

It's a set back, but were would a training log be without one?

Will post again when activity resumes.

PositiveNegativ

Back (in the saddle at least).

Went exploring new back roads. Not a good idea, the surface in places was beyond a joke. Managed to take out some of my frustration at missing yesterdays Orienteering on Bull Island by absolutely hammering up one long climb.

Foot not ready to run on so this will probably be a bike week. Not the most exciting of thoughts.

PositiveNegativ

Another solo bike spin. Weather started overcast and threatening before lifting turning into a beautiful day. I went exploring to fields anew, out beyond Annagh and back by way of Hillbrock and Kilcavan. On days like today I get to remind myself how lucky I am to live surrounded by such a landscape. Legs good and tired at the end.

Spoiled for choices come Thursday when I hook up with SJ for another spin.

PositiveNegativ

Went out of my way to summit bag a small hill called Barranisky. Nothing unusual about it apart from the last 70metres to the top being on all fours under/through gorze. An absolute pig of a summit.

Jogged down some forest road for a few minutes in boots. Ankle/foot improving but not ready to resume running training.

Update

pm: Another 3 hours of darkness spent in Glendalough walking, jogging, talking, bouncing along in a 4x4, carrying a stretcher and waiting. First night with MRT.

PositiveNegativ

Rolling escort for OH's training run. Legs dead, motivation likewise.

PositiveNegativ

Another solo bike ride was the last thing I wanted so I stuck on the road runners and pointed myself towards Ballycumber hill.

Starting slowly I gradually increased my effort to maintain a good speed as the ground began to rise. I hit my target turn around point (end of good quality track) at 23:30, having really pushed hard for the last 3 or 4 minutes of the climb. Took the down hill very gently, really just letting gravity pull me down.

Coming down I was thinking. This bike/run training while not particularly hard or exciting is showing some result. I could just keep at it, or with 4 weeks and 2 days to race day, I could take a risk and try a few hill rep sessions. My recently twisted foot is mending and there wasn't a peek out of my weak Achilles during the run today. Perhaps it's time to draw up a schedule...

Slogger Jogger

Great day for a run. Cracking up not doing anything. Even a cycle would break up the boredom. Doing chores in the house and garden is becoming a chore Roll on end of next week and hopefully I can start to join you guys.

T runner

PositiveNegativ wrote: »

Another solo bike ride was the last thing I wanted so I stuck on the road runners and pointed myself towards Ballycumber hill.

Starting slowly I gradually increased my effort to maintain a good speed as the ground began to rise. I hit my target turn around point (end of good quality track) at 23:30, having really pushed hard for the last 3 or 4 minutes of the climb. Took the down hill very gently, really just letting gravity pull me down.

Coming down I was thinking. This bike/run training while not particularly hard or exciting is showing some result. I could just keep at it, or with 4 weeks and 2 days to race day, I could take a risk and try a few hill rep sessions. My recently twisted foot is mending and there wasn't a peek out of my weak Achilles during the run today. Perhaps it's time to draw up a schedule...

Looks like youre current schedule is keeping you out of trouble. Make sure youre decision to revert to the riskier stuff (injury wise) is based on empirical reason. Every week you continue injury free on the achilles makes you stronger and less susceptiple to it. If your plan was to use this regime until the target race then it was a good one, changing it because it is working might not be the best option yet.

You know better but youre on a good run and if it aint broke......

Getting past your target race in a very good situation would be a huge take for you months ago. That said you know best how you are and what you might be capable of now.

I can tell from reading this that your current regime is bringing your climbing back close to yore. Great stuff!

PositiveNegativ

Ventured to roads new to cycling, up towards Askangap, Ballymanus and then Aughrim. For whatever reason this was the hardest cycle I've done so far, the burning quads on some of the climbs were far from pleasant and my ass really couldn't have lasted much longer in the saddle.

I set out with a target of hitting two hours, so I'm going to award myself hero points for detouring near the end to ensure I made up the time, even if most cyclists I know wouldn't get out of bed for a two hour spin.

T runner has me rethinking about the hill reps... decisions decisions

Slogger Jogger

Sounds like a nice cycle. Great day for it. That hill work should help. The short hill at Moyne is a bitch. Thats a place like Aughavannagh and Askanagap that probably used to be a village now its just a few houses.

PositiveNegativ

Aim was an hour at a faster pace than yesterday. Felt quite good and didn't see the time pass. Unlike yesterday, where I made a point of staying in the saddle spinning low gears, today I was out of the saddle attacking climbs. There's a couple of km of off road included which lowers my average speed a little.

Spent much of the trip thinking about T runner's comments (and a few PMs from others), I'm going to stick with what I've been doing, no point chasing impossible shadows.

T runner

PositiveNegativ wrote: »

Aim was an hour at a faster pace than yesterday. Felt quite good and didn't see the time pass. Unlike yesterday, where I made a point of staying in the saddle spinning low gears, today I was out of the saddle attacking climbs. There's a couple of km of off road included which lowers my average speed a little.

Spent much of the trip thinking about T runner's comments (and a few PMs from others), I'm going to stick with what I've been doing, no point chasing impossible shadows.

There is more than 1 way to skin a cat!! or skin casters of impossible shadows! eh...

That 11 min tempo climb you described on Ballycumber. I want to try a similar effort. Would that be just below race effort or bang on?

Did the old Glasnamullan race route climb early on saturday as a welcome alternative to starting at crone. Was trying to follow sheep tracks etc to the top but had to face the heather eventually. Headed over to Maulin to try and run that real steep section from Crone wood race. Tried to cut a corner and stay off path from Djouce. That burnt gorse on the side of Maulin is a real shin shredder! Anyway managed to run that steep bit when i eventually got around. Very tough to keep running and a real quadburner. Its only 5 mins +. Felt a lot longer feeling sorry for myself on race day.
edit: off road=off path

PositiveNegativ

T runner wrote: »

That 11 min tempo climb you described on Ballycumber. I want to try a similar effort. Would that be just below race effort or bang on?

Pulse at the top was just over 150bpm, so a bit less than race pace.

PositiveNegativ

Same route as the 18th of this month (4.2km 290m to top)

@3:20 increased pace to beyond comfortable.
@12:50 crossed gate which marks boundary between country lane and open mountain.
@14:30 really began to struggle with maintaining pace and my training session began in earnest. Physically I may have been running up Ballycumber Hill but mentally I was racing two thirds of the way up Tonelagee. Coming from an Orienteering background I place real value on visualisation training. In the past I've used it to great effect. When you've already run a race a few times in your head it's easier to put up with the pain in order to achieve the targets you've set yourself. Not going to say which runners were around me in this particular running of the race.;)
@21:56 hit the top, turned and came down as fast as I could for 1 minute to practise the transition from climbing to descending. Pulse at this point was at maximum.
@42:50 finished, red in the race having jogged gently down on tired legs.

Rest day tomorrow.

PositiveNegativ

Aimed for distance rather than climb today. Messed that up by detouring early up a rough track towards a local hill top, but gave up when the going became too rough for my slick tyres. Once back on proper roads I ventured as far as Hacketstown.

Happy to go over two hours again.

PositiveNegativ

6 hours laying a patio at the old family home. I'm sun burnt, stiff and have blisters so I'm counting it as exercise.

PositiveNegativ

Another trip to Tonelagee, another ankle twist. To top it off I did the damage less than 100 metres from my last twist. Other foot this time which is bad news, there's a history of damage to this particular ligament stretching back 11 years. On a more positive note, my other foot was fine so these twists heal pretty quickly.

Had that not happened I'd be typing away happily about how quickly I ran the route. As before Donothoponpop was along for company, until I mentioned the word tempo so we set our own paces running independently. Running conditions were ideal so I went at this as hard as I could. I now have a very clear idea of how fast I can run up to the top without compromising the first downhill. From the river crossing I examined a third route up but have discounted it. There's no easy way back up, it's a case of head down and push for all there is.

While there's two climbs and two descents in the race I reckon there's 6 parts to it.

1 top
2 steep descent
3 to river crossing
4 to saddle
5 to top
6 finish.

After today I'm going to say I'm weak in 2 parts, ok in 3 parts and quite strong in 1 part. There's only three weeks left to race day so I'm going to have to go with this. I'm quite looking forward to it now, even if the ankle tape is most likely going to make an appearance.

PositiveNegativ

Went out with the intention of doing a half hour to test my ankle and sample the drizzle. Ankle was ok with the cycling motion and the drizzle was more a mist so I kept going.

Went for the flattest route available in these parts trying to keep the crank loads light and the cadence high. With Slogger Jogger coming back online I need to keep up these biking efforts.

PositiveNegativ

Search and treatment exercise on Kanturk. Lots of stop start walking in rough ground. Boots offer some protection but I was being extra careful of ankles, neither of which enjoyed it much. The rest of me enjoyed it rather more.