The Boggers Log

ger664

Go for it what have you got to lose

ger664

Another DNF ?

ThebitterLemon

Yep another DNF.

Haven't been sulking or hiding just sorting my **** out and a couple of nasty niggles that have flared up after Limerick (but weren't the cause of the DNF).

Had considered starting another log as this one has turned into something of a self induced train wreck but I'll plod on.

I'm gonna go back on a structured plan with Ecoli once I've the body right and I won't be running Cork or Portumna this year.

I really enjoyed the bit before the marathon last Sunday, met loads of old familiar faces and Killerz who ran a great time but the next 14 miles were horrendous.

14 miles @ 7.01

TnbL

Younganne

Recover well TBL and get all the niggles sorted and then crack on with the training program from L/MylesSplitz/Ecoli. He really knows what's best so park the Thickness program and stick with the youngster!!:D

Itziger

ThebitterLemon wrote: »

Yep another DNF.

Haven't been sulking or hiding just sorting my **** out and a couple of nasty niggles that have flared up after Limerick (but weren't the cause of the DNF).

Had considered starting another log as this one has turned into something of a self induced train wreck but I'll plod on.

I'm gonna go back on a structured plan with Ecoli once I've the body right and I won't be running Cork or Portumna this year.

I really enjoyed the bit before the marathon last Sunday, met loads of old familiar faces and Killerz who ran a great time but the next 14 miles were horrendous.

14 miles @ 7.01

TnbL

$hit, maybe that 2.17 fella knew what he was talking about. *Feels bad now for dissing him*

Rockyman7

ThebitterLemon wrote: »

Yep another DNF.

are u me

youngrun

ThebitterLemon wrote: »

Yep another DNF.

Haven't been sulking or hiding just sorting my **** out and a couple of nasty niggles that have flared up after Limerick (but weren't the cause of the DNF).

Had considered starting another log as this one has turned into something of a self induced train wreck but I'll plod on.

I'm gonna go back on a structured plan with Ecoli once I've the body right and I won't be running Cork or Portumna this year.

I really enjoyed the bit before the marathon last Sunday, met loads of old familiar faces and Killerz who ran a great time but the next 14 miles were horrendous.

14 miles @ 7.01

TnbL

Whats happened? You sound worse than me old before your time, running can be a bad marriage when it goes wrong .Are you in a club yet? Why not join up now if not . Plenty of people in town chasing sub 3 and you are well able to do it. The local crew around Dangan are good to train with , regular sessions weekdays and evenings and Sunday 9am..

ThebitterLemon

Spent most of last week trying to get to the bottom of my constant niggles and a sore knee that was getting worse rather than better. Got a few conflicting diagnosis, some of which seriously concerned me!

Anyway I've to work on some significant weaknesses or my running hobby will be cut short!

Mon-Fri: no running

Sat: 4 miles easy along the prom.

Sun: 7.5 miles easy around a local loop in beautiful weather, followed by a swim, followed by an all I could eat bbq. Heaven.

Back on the Ecoli training bus starting tomorrow.

New plan has more recovery, less miles (initially) and a long run once every 10 days, with a couple of decent sessions thrown in.

No marathon planned (this week anyway) and I'm just looking forward to getting back to some routine/structure and trying to get the body healthy

TbL

Duanington

Best update in a long while !!

( Apart from the niggle stuff, hopefully you get sorted there and can stick to a plan)

ThebitterLemon

So as of Monday I'm back on a structured Ecoli training plan. Initially its based on 10 day training blocks with one long run, 2 sessions, a day or two totally off and no doubles.

Monday: plan 7 miles easy. For this cycle and with the reduced mileage my easy pace is "less easy" at 7.50-8.10. This doesn't sound too significant but as my previous easy pace was around 8.30-9.00, I found this a bit of a challenge. Probably more a mental thing after weeks of heading out for easy plods noticing every niggle but with no effort required, but I immediately felt like this wasn't an easy run!

Anyway a beautiful evening for a run along the river and pitches in Dangan and I tried to keep a decent running/posture for this.

7 miles @ 7.52 and a Bogger tan top up!

Tuesday: plan called for a 5k race.

I had planned on doing the Craughwell Galway 5k series run tonight but wasn't able to do it due to a change in commitments. Was gonna run a hard 5k on the track but was told to do 4 x 1k at between 3.50-3.55 off 75 seconds jog.

Just as well I didn't try the 5k as it wouldn't have been pretty. Took an late lunch to get this done on the track in Dangan and after 2.5 mile warm up, I started on the track. Found this a struggle but it's early days and can only get better. I had to take 90 seconds on the last rep or I was in danger of DNF! Knee has gone from sore to uncomfortable and I'm hoping the S&C starts to improve things further.

3.49
3.52
3.56
3.53


TbL

Neady83

Great to see you back with a plan TBL Looking forward to seeing how it pans out for you.

Hope yer safe from the fires out that way.

Murph_D

Good luck with this. Interesting about the 10-day cycle. Is the point to have more recovery between hard sessions and long runs?

hot buttered scones

Best of luck from me too. The 10 day cycle is interesting, and is something I could see suiting myself so I'll be following with interest.

ThebitterLemon

@ Neady, tnx. The fires aren't so close to me but there effects are devastating, and the sky is thick with smoke. My local runs will not acclimatise me for running in Dublin

Murph/HBS: yea the intention as I understand it, is to get more intensity (working into bigger sessions) with less mileage, more time for recovery and it should also help with scheduling around my work with the 1-2 days totally off.

TbL

Annie get your Run

+1 to the good luck wishes, the whippersnapper knows what he's doing

snailsong

Like the look of the new plan, C. Normally I'm all for volume but for you, less quantity and more quality might be just the ticket. Of late the miles seem to be breaking you down rather than building you up. Best of luck with it.

Itziger

ThebitterLemon wrote: »

So as of Monday I'm back on a structured Ecoli training plan. Initially its based on 10 day training blocks with one long run, 2 sessions, a day or two totally off and no doubles.

Monday: plan 7 miles easy. For this cycle and with the reduced mileage my easy pace is "less easy" at 7.50-8.10. This doesn't sound too significant but as my previous easy pace was around 8.30-9.00, I found this a bit of a challenge. Probably more a mental thing after weeks of heading out for easy plods noticing every niggle but with no effort required, but I immediately felt like this wasn't an easy run!

Anyway a beautiful evening for a run along the river and pitches in Dangan and I tried to keep a decent running/posture for this.

7 miles @ 7.52 and a Bogger tan top up!

Tuesday: plan called for a 5k race.

I had planned on doing the Craughwell Galway 5k series run tonight but wasn't able to do it due to a change in commitments. Was gonna run a hard 5k on the track but was told to do 4 x 1k at between 3.50-3.55 off 75 seconds jog.

Just as well I didn't try the 5k as it wouldn't have been pretty. Took an late lunch to get this done on the track in Dangan and after 2.5 mile warm up, I started on the track. Found this a struggle but it's early days and can only get better. I had to take 90 seconds on the last rep or I was in danger of DNF! Knee has gone from sore to uncomfortable and I'm hoping the S&C starts to improve things further.

3.49
3.52
3.56
3.53


TbL

I've often thought about this. As with almost everything there is no simple answer and no 'one-size-fits-all' of course but I see runners of a similar ability/level to me running Easy stuff WAY slower. Now I'm not the type at all to run gung-ho 4.25km for easy runs, not at all. For me Easy is 5 min kms. About the only time I run slower is rec. days where I'll go up to 5.20 or so. That would be only after a big marathon type session or a really pointy Half session. Some people say 'you can't run too slowly on Easy days', but I wonder.

Maybe if we put up a table or chart thingy on the sub 3 thread, say, we could compare what we mean by T pace, E pace and all the other letter paces there are. Steady, there's one!! Must look at the J Daniels' chart again actually, been a while.

Good luck by the way. Are you thinking of an autumn 26.2 mile run at M pace at all?

hot buttered scones

Itziger wrote: »

I've often thought about this. As with almost everything there is no simple answer and no 'one-size-fits-all' of course but I see runners of a similar ability/level to me running Easy stuff WAY slower. Now I'm not the type at all to run gung-ho 4.25km for easy runs, not at all. For me Easy is 5 min kms. About the only time I run slower is rec. days where I'll go up to 5.20 or so. That would be only after a big marathon type session or a really pointy Half session. Some people say 'you can't run too slowly on Easy days', but I wonder.

Maybe if we put up a table or chart thingy on the sub 3 thread, say, we could compare what we mean by T pace, E pace and all the other letter paces there are. Steady, there's one!! Must look at the J Daniels' chart again actually, been a while.

Good luck by the way. Are you thinking of an autumn 26.2 mile run at M pace at all?

Well if you go by HR or RPE my easy pace one day is my recovery pace another day or vice versa - so its all relative depending on the day in my experience.

Itziger

hot buttered scones wrote: »

Well if you go by HR or RPE my easy pace one day is my recovery pace another day or vice versa - so its all relative depending on the day in my experience.

I dunno, I think that's a bit too slack. I understand having good feel days and bad, but I would say, Good day Easy = 4.50/55km. Bad Easy = 5.00/.05. That's a range already. But I think you should have some parametres, otherwise anything goes. And there's a big difference between 4.50 and 5.05.

One of the Clonliffe links in the sub 3 thread is quite interesting on paces actually.

http://clonliffeharriersac.com/coaching-corner/

hf4z6sqo7vjngi

Have been a lurker of the log but first time posting on it. Good to see you working with Ecoli, he knows his stuff.
Interested to see how you (both) will work on the mental side of training/racing and look to rebuild the confidence after all the knock backs.

Younganne

great to see you back on plan with the Boss. Best of luck with it!!

hillsiderunner

Good luck with the new plan, TbL.

Am sorry to hear what happened to the forest near Seanadhfeistin ..... would hope they catch who did it, except it doesn't seem the way things work unfortunately .

ThebitterLemon

Trent Purple Refugee wrote: »

Have been a lurker of the log but first time posting on it. Good to see you working with Ecoli, he knows his stuff.
Interested to see how you (both) will work on the mental side of training/racing and look to rebuild the confidence after all the knock backs.

Thanks JB, it's funny but I used to be great at grinding it out a few years ago but have lost that "ability", definitely need to work on that area.

Younganne wrote: »

great to see you back on plan with the Boss. Best of luck with it!!

Sure I had to come back, he was having it too easy with ye lot all doing what ye were told and hitting your pb's. This is his penance

hillsiderunner wrote: »

Good luck with the new plan, TbL.

Am sorry to hear what happened to the forest near Seanadhfeistin ..... would hope they catch who did it, except it doesn't seem the way things work unfortunately .

Tax Hillsiderunner. Happens every year but it's very bad this year. Used to love running around that area. Don't think they ever catch the tools responsible, it's lucky there's been no fatalities

@ Itiziger, I definitely tackle an Autumn marathon but I'm not committing to anything yet. Want to be totally niggle free so that I can do it justice

TbL

ThebitterLemon

Wednesday: plan called for a rest day.

Did a S&C session concentrating on strength and mobility of hips, glutes and ankles.

Thursday: plan called for 6 miles at "moderate" pace, 7.30-7.40.

If it isn't bad enough that I'm picking up "specials" in the buy one get one free in the niggle department, I can't shift a sore throat that I've had for weeks now and I've broken out in a collection of cold sores that has my lips resembling a barnacle encrusted hull of an auld boat!!

Did this run around Dangan after work and swallowed a flock of midges, found it a bit of a struggle and was happy to have it done. Trying to build the body back up and I've even resorted to swigging cod liver oil by the neck in the morning!

6 miles @ 7.32

TbL

OOnegative

Not like you not to blame me on the cold sores!!!

ThebitterLemon

OOnegative wrote: »

Not like you not to blame me on the cold sores!!!

Nah, you're alright but there was a manky fecker that used to hang around these parts that might be too blame...Tang I think his name was!

TbL

OOnegative

ThebitterLemon wrote: »

Nah, you're alright but there was a manky fecker that used to hang around these parts that might be too blame...Tang I think his name was!

TbL

Heard about him alright, useless fcuker over long distances but handed you your ass by all accounts over the shorter stuff!! Plus I heard he was devilishly handsome!!!

Neady83

Had you an orange t-shirt on? I must be meeting you on the pitches. I did one lap this evening and headed for home, the flies were blinding me, I've enough protein in my diet already.

Lysine for cold sores and try an Omega 3 6 9 after breakfast and dinner for the joints. Sure the worst that can happen is you'll p*ss it out.

ThebitterLemon

Neady83 wrote: »

Had you an orange t-shirt on? I must be meeting you on the pitches. I did one lap this evening and headed for home, the flies were blinding me, I've enough protein in my diet already.

Lysine for cold sores and try an Omega 3 6 9 after breakfast and dinner for the joints. Sure the worst that can happen is you'll p*ss it out.

That was me Neady, which one of the many ladies that blanked me were you

I'm lashing down the Lysine alright

TbL

Neady83

ThebitterLemon wrote: »

That was me Neady, which one of the many ladies that blanked me were you

I'm lashing down the Lysine alright

TbL

Ha ha dang it, I only saw the back of you as you whizzed by me.

I'd black shorts and a black top, was with a girl from work with an orange t-shirt. Not ever sure if we were running, she likes to do a long walk before she'll do any running

I wear blue runners, say hello next time