Race prep. Connemara Adventure Challenge.

Saturday is race day so after a nice bike and run session yesterday it is mostly rest today and tomorrow. I had a good bike session yesterday testing out a borrowed mountain bike I am using for the race. This race includes a 16km cycle 9 of which are very rough and I have punctured 2 years running so this year for the sake of losing a few minutes I am going heavy duty! My run yesterday was a steady 10km in 38 minutes , not pushing full pace but feeling good after my week of beach training.

I hope to challenge seriously but all in all I just want a steady time (around 2hr15min or so) with it being my first real race of the year. It will be fun too. The course can be seen in this link  http://www.gaelforceevents.com/connemara/en/event_detail/course_info.html

I will post some pre race pictures tomorrow at registration. Let the games begin!

Below is a link to my training sessions in the last week with emphasis on running. The real bike work begins from next week onward.

http://connect.garmin.com/activities

 

 

 

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Mountain times and some Football to throw me off track.

I finally got the chance to upload some stats from my mountain run last week!

http://connect.garmin.com/activity/479748961

I had a marathon football session yesterday between a match and then a 5 a side tournament. All in all I am wrecked today and a good rest evening is needed. No better time to reflect on some tough challenges ahead!

Next aim is to get some biking in this week and then a 10km race on one of the Aran Islands at the weekend. We are getting some great weather in the West for a change so I hope to make the most of it around a busy work schedual.

The Big race is Saturday week. The WAR wicklow adventure race. 72km in total. Followed by Connemara Adventure Challenge race 2 weeks later to get the racing season underway! Links below..

http://www.wicklowadventurerace.com/glendalough/

http://www.gaelforceevents.com/connemara/

Run for Fun

http://connect.garmin.com/activity/472295724

Another nice run up behind the city this afternoon. I paced myself at around 4.22min/km and kept it reasonably steady throughout. It was great to see the rain clear up just in time to get out. The last few weeks have been going well and this run felt comfortable today. A long cycle will be needed , depending on time, either tomorrow or Friday. My football season is nearly over so it will soon be time to completely focus on adventure racing, Football takes up at least 5 hours of training time a week and it is a very different type of fitness.

I have recently started taking SiS gels on my longer session and find them quite tasty. I also have upgraded to a stronger post session recovery shake called ON 2:1:1 recovery. this is less tasty but contains more carbohydrates than most recovery shakes and around 30 grams of protein depending on my dosage. Does anyone out there have any thoughts on these supplements? My main issue in the past has been losing weight and strength in the summer when doing extra cardio. My thoughts for this year are to take the heavier recovery and a few more gels during training. My balanced and high protein diet will do the rest, I hope!

Friday to Monday Rain

I have been away from my laptop a few days so my blog has had a little break. I took a long weekend which included some rest after a good run Friday and then a soccer match Sunday. A mix of emotions during both activities. The run was in my favourite training spot of Castlehackett where I can get some hills into my legs. There was wind, rain, sleet and even snow at the top as I ran around the 3km loop three times never to see another soul. I felt I had braved the elements to get a good session in and even though it wasn’t so nice taking part I had that nice post training feeling!

All in all the last two weeks have been steady but I have taken good breaks and think I am ready for some tougher challenges in coming weeks. The clocks go forward on saturday night so lots more light for training and getting out on the bike in the evenings. A few bike run bike sessions needed now and a good training plan before my next big race on the 26th of April. The WAR or Wicklow Adventure Race. It is a 72km race, one of which I haven’t tried before but can’t wait to give a go.

Today I recovered from match and did a good 90 minute session in gym. A good warm up “skipping”, stretch, core, kettlebells, 10 minutes run, 20 minutes spinning, 10 minutes run, warm down, shower and out the door ! Phew!

Recent run can be seen below.

http://connect.garmin.com/activity/464909263

 

Barna Loop

http://connect.garmin.com/activity/459795844

Just a quick spin on the bike today followed by some core and stretching. This cycle is a nice short route to work on speed with a few little uphill drags thrown in. My plan for the week is to take it relatively easy and fully recover from the flu of last week. Next week, all going well, will include longer and tougher training.. I may get a hill session over the weekend.

Plan is for 7 weeks of training in the lead up for Wicklow Adventure Race. A 72km course with 2 mountains and a tasty amount of hills on bike !! Fun times ahead !

Hill Training Castlehackett

A crazy wet and windy day today so our plans of a hike up Crough Patrick and a cycle around Maum were finished early on. We hit for our local hill at Castlehackett. 1hour and 6 minutes later the legs are heavy after some tough hill training. 3-5 minute steep hill climbs and quick downhills make this course perfect for the trail runner/adventure racer. I didnt bring phone with the awful weather but will photograph this course on my next visit.