Training Log Archive: TheFlan

Combaun Wood to Temple Hill MMRA race.
Started off too quick and was fourth to the stile for the open mountain before a hands-on-knees slog to the top (313m in 1.1km) where I lost a place. Lost another 2 places on the way down off the open mountain (Robbie and Kevin were much better descenders). Need to work on my quick short-step descents. Kevin was 300m ahead when I got back to the start of the fire-road and over the stile again before the 4.2km back to the finish but made up the time to beat him by 100m for a finish. Really lost too much time coming off the mountain and have no excuses with visibility cos the day was lovely. Happy enough over all though and the injured left foot seems reasonable after the exertions. The plantar fascia is sore-ish on the right foot though. Will do some stretching tonight and see how they are tomorrow.

The foot is feeling much better today. Race is on the cards tomorrow maybe!

The injury is easing off a bit today, glad I didn't do the 5k last night now. Off to Dublin after work so doubt I'd have done much anyway today

The top of my foot was sore today ... seems to be a recurrance of an extensor tendonitis injury I had a few years ago ... will give it a rest for a few days and ice it. Got Ibuprofen for the inflammation.
Will see how it goes before deciding on Sunday

Keeper Hill with the wednesday night hillrunning group.
Went to the top for the first time in a long time to make up for missed mileage earlier this week. Also brought a 2nd handheld torch which really helped visibility and thus speed on the decent. Lovely clear mild night, great views near the top of Limerick and surrounding area.
Very happy with the time, seen as I am doing this in daylight in the Munster Wed League race in 58 mins. 23:02 to first turnaround, 37:31 to the top and 46:19 to first turnaround again. Felt good for the whole race, met Curly on his way down with 250m to go and probably had the same distance to the third place runners of Brian, the tri guy with Jeep and Ronan. Wonder how the body will react to a 5km tomorrow night ...........

Need to up the mileage. The 10k on sat caused 3 rest days this week - not good enough

After over 9hrs sleep last night, I feel a bit better today. Will do scheduled interval session on the UL track tonight and get to bed early again. Hope it's just tiredness and I'm not coming down with something.

5s stretches including a 75m glute activation runs and 3 x 75m strides

6 x 3mins with 2 min recovery at Interval pace (Whistle wasnt blown for first one):
Lap 1: 910m (3:11)
Lap 2: 860m (3:01)
Lap 3: 842m (3:01)
Lap 4: 837m (3:01)
Lap 5: 851m (3:01)
Lap 6: 855m (3:01)
Again went through the 400m mark around 80s - too fast. The lads pushed it much more on the last too, but I held my pace better

15s reps + 20 push-ups cos twas dry :-)

Feeling wrecked today. Had to drive to Cork from home very early this morn, drive back home again and then onto Limerick for a days work. Planned on another 20k Monday but hitting the hay early tonight instead. Not even able to do my first turbo-trainer session of the season.