A Rainy Wednesday

Another Wednesday low intensity run today. I averaged out at 4.29min/km for 15.30km as can be seen below.

http://connect.garmin.com/activity/455667858

It was an awful evening with heavy rain and very bad visibility on the road. A big section of this run is on side roads near the city, meaning lots of traffic and also meaning I spent alot of time dodging floods, being soaked by passing cars and enjoying the odd jump into a muddy drain, just to make things interesting!

It has been a good week training wise since the race Saturday. A gym session Monday with spinning and running speed intervals and a good TRX and core/stretching session thrown in. A similar but less hectic session on Tuesday followed by some soccer training all went well.

Another fast race awaits on Saturday next with the Cong Cunga duathlon, taking place in Cong, Co. Mayo. There will be a strong field but I really just want to use it to work on my speed and as a different kind of training. It consists of 5k run, 20k cycle and 2 k run. Not my usual endurance and more of a sprint.

Time to cook now and get ready to watch Ireland play Serbia in a soccer friendlie, so feet up for the night!

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Thursday session

http://connect.garmin.com/activity/441725529

http://connect.garmin.com/activity/441725541

2 interval and short fast runs in renville yesterday followed by 30 minutes spinning in gym. Details in above links. I was feeling a little tired today so I think a days rest is in order tomorow with something light saturday. Sunday will involve either 8km race or a soccer match depending on how things work out.

Speed training and the week so far.

http://m.runnersworld.com/running-tips/run-up-run-down-two-training-techniques-to-get-faster

An interesting training method. Most have heard of interval training and combining low sessions and then high intensity sessions into a weeks training. The idea of training with someone else to suit low or high intensity training is a good one. The link above is worth a read.

After a good cycle Sunday, to de-cobweb the bike more than anything, it was back in the gym yesterday. 20 min TRX, 10 min core, 25min spinning (hill/sprint intervals) and a fast 5km on treadmill (16km/hr) and I felt I had put in a  good session. I’m resting up a bit today with just soccer this evening and look forward to a longer run tomorrow . I’m testing my new watch and it will be interesting on the long, less intense run tomorrow to see how steady my heart rate might be.

Training and Warm ups

http://www.runnersworld.com/running-tips/how-a-harder-warm-up-can-help-you-run-faster?cm_mmc=Twitter-_-RunnersWorld-_-Content-Training-_-WarmupRunFaster

A very interesting article. One which I put to the test today while training in Castlehackett. I didnt warm up to the same intensity as I usually do and I was 2 hill climbs and 3km into my run before things kicked into place. I also found my muscles tightened quicker towards the end of the session as compared to times I had started with an intensive warm up. Any top runner or athlete will tell you that their warmup was intense, sometimes up to a third of race distance if in a short race ( up to 10km). Many of us will skip doing too much in the warmup as we don’t want to burn out but can pay for this through injury.

Tomorrow I hope to get back out on the bike. After a winter of gym, spinning and running it will be interesting to see how the bike goes.

Wednesday in the mud!

I ran with MapMyRun! Distance: 7.73km, time: 30:51, pace: 3:59min/km, speed: 15.04km/h.
http://mapmyrun.com/workout/420628989
I started with this run in Renville park which has suffered from recent monsoon type rain. This adds to the fun though. I then drove to gym as it was getting dark and did a 30 spinning session followed by some light stretching and a little on foam roller.
Unfortunately with work and light fading this time of year means more gym and less on the road bike.