The Boggers Log

ThebitterLemon

After some sage advise from Krusty, I've decided to dip my toe into the training log pool.

My 12 month objective is to crack a sub 3, but my immediate objective is to run a 3.05 -3.07 in Seville in February.

I've done a few marathons and did Valencia a couple of weeks ago as a training run (fantastic event by the way), and I've started a 12 week McMillan running program last Monday.

I'll try to post here as frequently as possible and would appreciate any feedback proffered.

Again, tnx Krusty for his time and inputs.

TbL

3 sessions completed so far;

1. 30 min warm up followed by, 22, 30 second strides with 1 min recovery run at between 5k and 1 mile race pace. 15 min cool down jog

2. 70 mins easy run

3. 50 min easy run

Krusty_Clown

Will be great to see a different approach to training and track your progress. Will also be interested to hear how much interaction you have with the online coaching team. Best of luck with the goal. At least you won't be afraid of the long runs!

pa4

Best of luck with the log

drquirky

Good stuff- that McMillan coaching stuff has always piqued my interest ! Will be following- good luck!

ecoli

Best of luck with the log. Like others will be interested to see your progression and be interested to see a modern Lydiardite coaching philosophy implemented to its fullest extent

ThebitterLemon

Headed out early this morning to do the session.

The program called for a 15 min warm up followed up with 60 min "pace boost" session at between 6.50-7.15 pace, and 15 min cool down.

I started the session with some trepidation and concern that I wouldn't hit the target.

I was right. (no speed work lately)

Slow jog warm up followed by 60 mins at 7.19 average followed by slow jog/walk warm down.

Splits for 60 min boost;

Mile 1: 7.08
2: 7.22
3: 7.55
4: 7.15
5: 7.20
6: 6.45
7: 7.09
8: 7.25
0.2 1.40

Stepping out of your comfort zone is hard

TbL

Krusty_Clown

I always find the first few sessions in a new training program really tough. It just takes a while for the body to adjust. There'll also surely come a time when you'll fu** up a session and start to think negative thoughts. The reality is that no-one hits a plan 100% of the time and everyone gets a rough day. You just have to keep plugging away when it does happen.

So do you have the full plan mapped out, or do they send you a couple of weeks in advance?

ThebitterLemon

Hi Krusty,

I wasn't too pissed off as it was a rolling course and I didn't feel too bad when I finished, probably could have pushed it out and hit the target, but it's early in the program and I was anxious not to over cook it.

They send out the program in 4 week batches, the online coach assigned is Andrew Lemoncello, and from the few queries I have asked him he seems to know his stuff, in fact he confirmed a lot of what you were telling me

The program is expensive, I got it as a gift and I'm hoping that it coupled with some advise on here will help me hit my target.

Tnx,

TbL

ecoli

ThebitterLemon wrote: »

They send out the program in 4 week batches, the online coach assigned is Andrew Lemoncello, and from the few queries I have asked him he seems to know his stuff, in fact he confirmed a lot of what you were telling me

Not a bad man to be able to pick the brain of

http://www.runnerslife.co.uk/andrew-lemoncello/profile

http://www.thepowerof10.info/athletes/profile.aspx?athleteid=933

ThebitterLemon

Back into the comfort zone.

What a beautiful day for running.

Program called for a short recovery run but given the day I decided to do the long run instead.

Long run was to be 18-20m @ an average pace range of 7.35 - 8.45.

Started off very, very, slowly and after warming up I felt good, the course was quite flat.

I decided to do the run with no food/gels or fluids, to see how I'd cope with that.

Got to mile 17 still feeling strong and decided to pull up my (compression) socks, literally, and try and up the pace for a couple of miles.

Ran mile 18 @ 7.55, mile 19 @ 7.44 and mile 20 @ 7.32.

Was very happy with that finish and added 2 more miles cool down for a total run of 22 miles @8.22.

Felt great at the end, if only all sessions ended like this

TbL

AuldManKing

Nice work out, I think we're at similar level, so I'm looking fwd to your progress.
Any key races between now and Feb?

ThebitterLemon

AuldManKing wrote: »

Nice work out, I think we're at similar level, so I'm looking fwd to your progress.
Any key races between now and Feb?

AMK,

I've done a fair few marathons but very little shorter stuff, I'd love to have your 5 & 10k PB.

I've a marathon PB from Waterford in 2012 of 3.15, I've also done a fair few sub 3.30 & 3.20 but my shorter PB' s are crap, did a 41.15 in Athenry 10k last Xmas.

I'm going to do the Athenry 10k again and I'll probably look around for a half, although they tend to depress me once I put my times into the predictor calculator:)

Got some good advise from Krusty and I'm hoping that the McMillan program pushes me on to my goal.

I'll keep an eye on your log and good luck with the training.

Are you aiming for Manchester?

TbL

AuldManKing

ThebitterLemon wrote: »

AMK,

Are you aiming for Manchester?

TbL

Indeed!

ThebitterLemon

AuldManKing wrote: »

Indeed!

It's a good one for a PB attempt, nice and flat and plenty of water in pouches, frequent gels etc.

Depending on how Seville goes, I'll either do Manchester or Limerick.

TbL

ThebitterLemon

Writing this log has had its first positive effect.

My arse and the couch were getting intimate all evening and I had no motivation to go out.

The thought of writing up a missed session so early in my plan forced me to lower the jumbo bag of Minstrils and grab the head torch.

Did a very slow 40 minute recovery run.

Can't say I enjoyed it but my legs will probably thank me for it later this week

Total mileage this week 60.5 (this kinda surprised me as most other program's I've attempted usually took a while to get up to that mileage, I suppose those wu/cd miles add up), but the legs don't feel too bad.

TbL

ThebitterLemon

Program called for 90-105 mins ER, pace range 7.28-8.28, purpose, build endurance.

Feel a bit of a head cold/sore throat coming on, I've take some many supplements and vits that my pee looks like Luke Skywalkers light sabre

Did 13.34m in 1.49 odd, average pace 8.14.

Off to munch some raw garlic

TbL

drquirky

ecoli wrote: »

Not a bad man to be able to pick the brain of

http://www.runnerslife.co.uk/andrew-lemoncello/profile

http://www.thepowerof10.info/athletes/profile.aspx?athleteid=933

Thats class. 1:01 HM and 2:13 M - I'd listen to what he says

ThebitterLemon

drquirky wrote: »

Thats class. 1:01 HM and 2:13 M - I'd listen to what he says

Don't think he ran too many marathons but I assume a 1.01 HM would suggest potential to run the full quicker than that.

TbL

ThebitterLemon

Still trying to stave off the sore throat, the stench of garlic is overpowering and the missus is trying to get me out of the house to do a long run

Program today called for a 60-70 min ER. ( to build endurance)

Started a bit slow bit despite the sore throat felt good and picked up the pace throughout.

Did 8.72m in 67:37. Average pace 7.45.

TbL

ecoli

ThebitterLemon wrote: »

Still trying to stave off the sore throat, the stench of garlic is overpowering and the missus is trying to get me out of the house to do a long run

Program today called for a 60-70 min ER. ( to build endurance)

Started a bit slow bit despite the sore throat felt good and picked up the pace throughout.

Did 8.72m in 67:37. Average pace 7.45.

TbL

Manuka honey in peppermint tea I find is a good one for the throat. Mind you the garlic is not a bad way to be able to get out and train without her giving out that you spend to much time out training

ThebitterLemon

ecoli wrote: »

Manuka honey in peppermint tea I find is a good one for the throat. Mind you the garlic is not a bad way to be able to get out and train without her giving out that you spend to much time out training

Ecoli, the missus sends her thanks

Program called for 40-50 mins ER.

Did a very slow 5.35m in 47.02

TbL

ThebitterLemon

Well talking about being brought down to earth with a bang.

Program called for 15-30 min wu + Fartlek workout 8-10 times 2 mins with 1-2 mins recovery jog + 15-30 min cd. Purpose: build speed (ha!) - Aerobic capacity.

Did this on a rolling/hilly route.

After seeing AMK's km splits last week the size of the challenge has become abundantly clear.

Did 30 min slow warm up followed by 10 x 2 mins, with 2 mins recovery (had planned on taking 90 sec recovery!!!)

Pace

1. 6.43 (started at base of a hill (soon felt like an idiot)
2. 6.40
3. 6.03
4. 6.16
5. 6.15
6. 5.56
7. 5.50
8. 6.16
9. 6.41
10. 6.47

Followed by a slow trudge home with a head full of doubts.

Only positives I can take is that I wanted to stop a rep 8 but did two more (albeit they were crap) and my legs don't seem tired at all.


TbL

drquirky

ThebitterLemon wrote: »

Well talking about being brought down to earth with a bang.

Program called for 15-30 min wu + Fartlek workout 8-10 times 2 mins with 1-2 mins recovery jog + 15-30 min cd. Purpose: build speed (ha!) - Aerobic capacity.

Did this on a rolling/hilly route.

After seeing AMK's km splits last week the size of the challenge has become abundantly clear.

Did 30 min slow warm up followed by 10 x 2 mins, with 2 mins recovery (had planned on taking 90 sec recovery!!!)

Pace

1. 6.43 (started at base of a hill (soon felt like an idiot)
2. 6.40
3. 6.03
4. 6.16
5. 6.15
6. 5.56
7. 5.50
8. 6.16
9. 6.41
10. 6.47

Followed by a slow trudge home with a head full of doubts.

Only positives I can take is that I wanted to stop a rep 8 but did two more (albeit they were crap) and my legs don't seem tired at all.


TbL

I wouldn't read too much into that man- looks like an ok workout to me. Good stuff getting through it if you wanted to quit.

Pay no attention to other people's splits on their logs. Plenty of posters I could trash in a race routinely post quicker training splits in particular workouts. Trust your programme, run to effort and you'll see big improvements. Just from what I've see so far I've a good feeling about your chances for the sub 3 w/ the programme you're following. Early days yet.

(oh and AMK has a bit of a track record of running his w/o's too fast) I'll say no more but check back through his log and you'll see all the **** he took over a couple of w/outs in his last mara cycle lol (no disrespect AMK just giving the TBL something to chew on)

ecoli

Agree with alot of what DQ is saying.

You are not gonna hit every session out of the park. There are days where you are going to struggle either mentally or physically. One session will not make or break you what you need to do is keep the bigger picture in mind.

Also regarding session splits. If you look at my log in the early stages I made this mistake. Over the last few years despite the fact that my race times have come down I have still not hit the kinda splits I was hitting back then. I learned the train smarter not harder mentality really does work. You will get more from a session running at your own paces than trying to kill yourself keeping up with the Jone's

ThebitterLemon

@DrQuirky @ Ecoli,

Tnx guys,

Appreciate the advise.

I had expected to knock out a least a couple of 5.45's, but speed has never been my forte.

The strange thing is that a couple of hours after the run, my legs feel fine, I reckon I could go out and do a good long session.

I've only 2 weeks done, I feel strong and the excess weight I'm carrying is starting to drop off, so I'll concentrate on the positives.

Tnx again

TbL

AuldManKing

drquirky wrote: »

(oh and AMK has a bit of a track record of running his w/o's too fast) I'll say no more but check back through his log and you'll see all the **** he took over a couple of w/outs in his last mara cycle lol (no disrespect AMK just giving the TBL something to chew on)

It wasn't me - it was that RunningKing dude.......

:pac:

ThebitterLemon

Nice evening for a run.

Program called for an ER 40-50 mins.

Put yesterday's demons out of my head and did an enjoyable 6 miles in 51.02

TbL

ThebitterLemon

Program called for an 18-20 miler.

Didn't exactly have the breakfast of champions in preparation for this, lashed into the full Irish, half put up a Christmas tree and headed out.

Ran on a tough hilly course, and it was quite windy.

Decided to go out without any fluids/gels/foods again.

Did 20 miles at average 8.21.

Tough inclines and wind made this reasonably hard and I faded a bit over miles 17 & 18 before picking it up a bit for the last two.

Total weekly mileage was again just over the 60 miles, so all in all happy enough.

Two Fartlek sessions next week, I'm not looking forward to those

TbL

AuldManKing

out of interest, does your training program discuss nutrition or anything like that ??

I'd say your ears were burning last night as a few of us were discussing your program and very happy to be reading your log & take notes

ThebitterLemon

AMK,

Don't know about the ears burning but my groin was itchin today (didn't have enough bodyglide )

In relation to nutrition, there were basic nutritional guides, and pre/post run what to eat/drink. Nothing to write home about TBH.

Getting my overall nutrition right is a big problem for me as I eat a rake of crap and need to lose at least a stone before Seville.

I asked AL (the online coach) about the fluids/gels on the long run, and was told it was ok for these slower long runs and it would train my body to burn fat, however for the long progression runs he advised taking on fluids and maybe a gel.

Even though I did two miles less today (than last weeks long run), I felt a lot more tired at the end, and would have definitely have benefited from a drink.

Well done yesterday on your PB, I don't think I'd run that in a month of Sundays. Speed (or lack thereof) is going to be the big challenge for me. Still if I can see through the program I'll be disappointed if I don't hit a 3.05-3.08 in Seville.

I also find it good to dip into others people's log, to get other perspectives and some motivation.

Hope ye enjoyed the beers

TbL

Cleanman

AuldManKing wrote: »

It wasn't me - it was that RunningKing dude.......

:pac:

Is he going to roll out this excuse EVERY single time???

Just catching up on your log TBL. Regarding that fartlek session last week, my coach is big on getting guys to quid if the times are starting to drop. Just because the session calls for 10 reps, doesn't mean you have to nail it every time. Now I concentrate on shorter stuff so it may not be as relevant as for the longer stuff but as ecoli and drquirky say, it's not about knocking the session out of the park every time. Slow down a tad and enjoy (if possible) the fartlek's. Time's will naturally come down if you keep up the solid mileage!

ThebitterLemon

@Cleanman

Thanks for that input, appreciate it, that's part of the reason I started the log.

I'd be afraid that I might start to use that as an excuse to wimp out of a session, and I generally try to suck it up.

I'm a stubborn old boll@&ks (ive probably even got a few years on AMK) but I've another Fartlek session tomorrow so I'll keep your advise in mind.

Rest day today and got a badly needed rub.

TbL

ThebitterLemon

Program called for 15-30 mins warm up with Fartlek 12-15 reps of 60 secs, with 60 secs brisk jog recovery, at slightly quicker than 5k pace, followed by 15-30 mins cool down.

Was instructed to run this on a rolling course.

Was apprehensive about this after last weeks Fartlek session but it seemed more comfortable today.

Did 30 mins slow warm up, followed by 16, 60 second reps;

Splits pace;

1. 5.36 (over exuberance!)
2. 6.12
3. 6.02
4. 6.59
5. 5.51
6. 6.10
7. 6.11
8. 6.21
9. 7.28
10. 7.12
11. 5.19 (never ran at this pace in my life, not even when fleeing from the school bully 35 years ago )
12. 5.30
13. 6.01
14. 6.08
15. 6.08
16. 6.58

Happy enough with that effort and jogged a slow 3 miles home.

TbL

AuldManKing

interesting 'structured fartlek' - did you have this programmed into the watch?

Possibly closer to 16x300?? all the same - its a great workout. (will note this down in my 'tbl' notes and might do similar in a few weeks )

ThebitterLemon

Feck Off AMK, do your own work outs, those km splits you did last week are still in my head and I don't want to be anymore demotivated by you blowing my reps out of the water

No didn't have it programmed into the Garmin, (don't know how to do that) yes I would say it was closer to 300mtrs alright, I dont have the watch to hand as I am away with work for the next few days but I think the reps were about 0.18 mile with some below and I think there was a 0.19m, would that make sense?

Never did a program like this, but so far I'm "enjoying" it.

Tnx,

TbL

ThebitterLemon

Program called for 60-70 mins ER.

Late night running in London isn't for the faint hearted.

Trying to dodge swirling litter, dog crap, broken paving and drunken revellers who wanted to embrace or assault you, added a whole new dimension to my normally sedate routine. Feel like I've just done an adventure race

Eventually managed to find my way back to the hotel 79 mins later.

Garmin only picked up intermittent signal so no idea of pace or total distance but I reckon I managed a challenged 8.5 miles.

TbL

ThebitterLemon

Program called for 40-50 mins ER

Really didn't fancy this at all.

Flight home delayed and two hours in the car had me thinking of pulling the plug on the session.

The muscle beside my shin bone is tight so I thought the recovery might do it some good.

Called it a night after 35 mins and 4 miles.

TbL

ThebitterLemon

Program had called for 15-30 min wu followed by Fartlek session of 4-5, 5 min reps with 3 mins recovery, and 15-30 cd.

Muscle along the right shin was very sore so went for a massage, can't remember the name of the muscle but it's extremely tight and choked and the massage only partly relieved it, so I decided to just take it handy.

Did 5.7 miles easy, muscle stated to get very tight again so iced it when I got back.

Depending on how it feels tomorrow I'll either do the Fartlek or take it easy for the weekend and get another massage on Monday.

TbL

ThebitterLemon

An enforced weekend off.

The tibia along my right shin was too sore to run on, was even uncomfortable to walk on.

Got an "emergency" massage today. Muscle from half way down from the knee to the ankle was rock solid and felt "gritty".

Back in for another session tomorrow and hoping to be back on program by Wednesday latest.

Can't have that AMK getting further away from me

TbL

AuldManKing

be careful on that shin - it sounds something like I had for my DCM training and I let it go too far and missed DCM and had 5 weeks off.

I thought it was shin splints initially but turned out to be a calf strain along the bone.

ThebitterLemon

AuldManKing wrote: »

be careful on that shin - it sounds something like I had for my DCM training and I let it go too far and missed DCM and had 5 weeks off.

I thought it was shin splints initially but turned out to be a calf strain along the bone.

Tnx AMK,

I'm hoping that it's a re-occurrence of something I got a couple of years ago when I started doing back to back marathons. It took a fair few massage sessions to shift it, but it wasn't overly serious.

My legs should be used to mileage but I think my "speed" sessions (stop laughing!) added into the mix have set it off.

The missus is getting seriously pissed off with me using her rolling pin, any idea where I'd pick up one of those foam rollers that ye speed merchants are so fond of.

TbL

yaboya1

ThebitterLemon wrote: »

Tnx AMK,

I'm hoping that it's a re-occurrence of something I got a couple of years ago when I started doing back to back marathons. It took a fair few massage sessions to shift it, but it wasn't overly serious.

My legs should be used to mileage but I think my "speed" sessions (stop laughing!) added into the mix have set it off.

The missus is getting seriously pissed off with me using her rolling pin, any idea where I'd pick up one of those foam rollers that ye speed merchants are so fond of.

TbL

I got one in argos for €20 last week. Matt Roberts is the name on it. Seems decent and does the job for me. Around double the price in Elverys and other sports/running stores.

ThebitterLemon

Program called for 15-25 mins wu & cd, followed by 16x200mtrs with 200mtrs jog recovery.

After 3 straight days of massage I thought the tibia was starting to loosen up, and the I thought a short run might do it some good.


It is still uncomfortable to run on and I think I'll cross train for the next two days.

Did 46 slow mins but to be honest I was fairly down after the session as I felt after today's massage that I'd run a lot more comfortably and was hoping to do the 200's tomorrow but unless there is huge improvement overnight, I'll miss this session too and stick to the cross training.

Another massage session booked for tomorrow.

TbL

ThebitterLemon

Its amazing how a 3.4 mile run @ 9.30 pace can leave one feeling ecstatic, but that how I felt this evening despite being buffeted by gales and lashed by hail
stones.

After nearly two weeks out any pain free run was fantastic.

I tried to come back too early and the 45 minute run last Tuesday really set me back.

I've had massage 8 out of the last 10 days and finally it seems to be on the mend.

Provided it doesn't stiffen up overnight, I'll slowly ease back into it and hopefully I'll be back on program next week.

Ps. I feckin hate elliptical machines

TbL

ThebitterLemon

A really nice evening for a run.

Did nothing yesterday as I wanted to give the leg another days rest.

Did a nice 5 mile easy run this evening over a few hills.

Felt good the whole way around but was conscious of the leg, it doesn't "feel" 100% right but I had none of the shooting pain that I was getting last week.

Finished in 43.24, and even managed a 8.07 last mile! It's amazing how quickly you lose running fitness although I'd like to put it down to the whole plum pudding I consumed today

Happy Christmas

TbL

ThebitterLemon

Did nothing yesterday, had the gear on late in the evening with the gale blowing outside (the misses was furiously looking around for the life insurance policies ) and was nearly blown down during the short walk to the car so decided that I didn't want to be a human kite and retired back inside to the fire.

Did 6 miles today @ 7.50 pace.

Leg feels much better, will try and do 7/8 mile ER tomorrow and another 9/10 ER on Sunday.

Hopefully will be able to jump back into the program on Monday.

I'll probably have to scale back my ambition for Seville but I won't do anything in haste.

TbL

ThebitterLemon

Did 8 miles today.

Ran the first 4 with a friend, nice and slow @ 8.50 pace.

Picked it up a bit for the next 4 and averaged 7.08.

TbL

ThebitterLemon

Decided to jump back into the program today.

Program called for"............. A rest day

Decided to do tomorrow's session and take the rest day later in the week.

Session was 15-30 min wu with 4 miles at tempo pace and 15-30 cd.

Did 21 mins warm up followed by 4 miles at average 6.52 pace followed by a very very slow 25 min cool down.

Conflicting emotions with this run, should probably be doing tempo sessions a fair bit quicker but on the other hand I've done feck all in the last 2.5 weeks.

Splits were 6.49; 7.04; 6.46; & 6.47.

TbL

AuldManKing

Ecoli posted something on my log recently about differing Tempo speeds.

Marathon Paced runs are at the bottom end of the tempo range - so you'll still get benefit from it.
Anyway - after the last 2.5 weeks that you've had, its good to be running at any pace I'd say!!

ThebitterLemon

Thanks AMK,

Glad to be back running for sure but I Christmassed well and need to lose a few pounds quick

This morning I was scratching my head a bit, thinking that just over 18 months ago I did a 3.15 marathon and now I can't even run 4 miles at 6.45 pace.

I find Boards great from a motivational perspective but you could also get a bit disheartened when you see the sessions others are completing.

In the past I just did lots of slow high mileage with no speed work and I hit the 3.15 by default.

I think this McMillan plan will suit me (provided I can stay injury free) as it has reasonably high mileage.

Anyway if I hit 3.10 in Seville I'll be happy with that and try and kick on from there.

TbL

Ps you are flying at the moment and are in a great place for a sub 3 in Manchester. I might see you there and pace you for the first 10k

ThebitterLemon

Program called for 50-60 mins ER today and a 60-70 mins run tomorrow.

Decided to do the 60-70 mins today.

Did 69 odd minutes average pace 7.55 and 8.8 miles.

Switching the sessions around again tomorrow and going to do a speed session. (my favourite I can't wait )

TbL