The Boggers Log

ThebitterLemon

Changed hotels tonight got a decent country manor hotel in Nutfield.

One of the lads said he was going out for a few slow miles so I tagged along and sure enough we got 3 slow miles in at just over 10 min pace.

Big steak now and a splash in the pool later. Happy days!

TbL

ThebitterLemon

Starting off with a rant. Locking the car park in the PP papal cross car park, firstly while it's still bright, secondly with fock all notice that it's gonna be locked (one tiny bastard of a sign!) and thirdly no number to contact anyone!!! FFS. I "beached" the car twice on the hills surrounding the grass verges trying to get out. Bastards!

Rave: the people who stopped to help me get the car onto the road. Fantastically helpful!

Plan today called for 6-8 miles easy I hoped to get this done early this morning but slept through the alarm. Got back to Dublin late afternoon and decided to get a run in in the PP. I texted AMK at short notice to see if he wanted a speed date, but he was busy washing his hair. Enjoyed the run (until I got to the car park) and did 8.25 miles @ 7.56.

I still so pissed I'm not even enjoying my Whopper in the Applegreen on the motorway!!!! grrrrrrr

TbL

Murph_D

News to me that they lock that car park. Maybe to discourage the boy racers who used to gather there.

tang1

Murph_D wrote: »

News to me that they lock that car park. Maybe to discourage the boy racers who used to gather there.

Its to prevent a certain nocturnal activity that involves looking in windscreens while a car is occupied!! They obviously recognised TbL's car from previous visits!!

AuldManKing

In fairness, my hair looks great......

BeepBeep67

AuldManKing wrote: »

In fairness, my hair looks great......

The curtains or the carpet?

ThebitterLemon

tang1 wrote: »

Its to prevent a certain nocturnal activity that involves looking in windscreens while a car is occupied!! They obviously recognised TbL's car from previous visits!!

Just in home, still pissed off. I hope the rattle I hear from the car is a figment of my imagination!

FFS Tang, nocturnal implies darkness. The bastards locked it on the dot of 6 and it was still so bright I could have been working on my tan!

There was another car or two in there and the tiny tiny bastard notice of a sign is only in English was about any tourists with limited English and poor eyesight,!!!

TbL

ThebitterLemon

BeepBeep67 wrote: »

The curtains or the carpet?

That cheered me up BB, the thought of AMK's grey carpet FFS

TbL

Ososlo

ThebitterLemon wrote: »

That cheered me up BB, the thought of AMK's grey carpet FFS

TbL

:eek:

AuldManKing

ThebitterLemon wrote: »

That cheered me up BB, the thought of AMK's grey carpet FFS

TbL

And you wanted to be locked in down the PP with me...........



No grey btw

tang1

ThebitterLemon wrote: »

That cheered me up BB, the thought of AMK's grey carpet FFS

TbL

Just the thing for that here!

Ososlo

tang1 wrote: »

Just the thing for that here!

Hot pink:eek: Who would do that

ThebitterLemon

tang1 wrote: »

Just the thing for that here!

Jesus Tang, that's gas. Might try a two tone version hot pink and silver/grey

TbL

SamforMayo

tang1 wrote: »

Its to prevent a certain nocturnal activity that involves looking in windscreens while a car is occupied!! They obviously recognised TbL's car from previous visits!!

You see I'm still convinced it was him that frightened poor Murph in the bushes.

ThebitterLemon

Plan today called for 4/6 miles easy am/pm.

Brought the kids into swimming lessons in the UCG pool and headed off along the river and grass pitches for a few miles. Beautiful morning and there were lots of people on the river. Got 5 miles in nice and easy @ 8.04.

On the way home in the late afternoon we spotted that there was a very high tide and there were loads of people out swimming around Blackrock tower.

Jumped from the top of the tower straight in and after the initial shock it wasn't too bad, the young lad swam around for a bit with me and after a couple of minutes we called it a day before we turned blue!

Headed out again this evening, another beautiful evening for it and got another 5 miles in around a local loop. About a half pint of sea water gushed out of my nose mid way through! 5 miles @ 8.06.

Slightly over 60 miles this week with the LR to come tomorrow. I'm feeling the cumulative fatigue but the body seems to be adapting to it.

TbL

Murph_D

Better out than in.

You're going well.

ThebitterLemon

Plan today called for 18 miles steady.

I haven't been very happy with my last few longer runs and have found them quite difficult so was a little apprehensive about today.

Absolutely cracking morning for a run.

Decided I'd do 18 miles steady and 2 miles cool and that would take the weekly mileage to just under 81 miles.

It's amazing the difference a week or even a few days can make as I felt fairly comfortable and in control the whole way around today. I ran the exact same route as last Sunday and today I finished the last mile 50 seconds quicker than last week.

After the 18 steady I slowed down to do the 2 miles cool down but after a mile of this I picked it up again and finished with the fastest mile of the day!

Good solid week in the bank and I've entered the Moone kilo marathon in a couple of weeks and that should give me a good idea of where I'm at.

Splits today:

7.47
7.23
7.33
7.36
7.40
7.30
7.38
7.32
7.32
7.38
7.22
7.27
7.17
7.21
7.14
7.05
6.54
7.00
7.43
6.46


TbL

yaboya1

ThebitterLemon wrote: »

It's amazing the difference a week or even a few days can make as I felt fairly comfortable and in control the whole way around today.

Definitely agree with this. I really struggled through eight General Aerobic miles on Friday, and I'm not sure I could have hit double figures that day if I had to. Big change to this morning, just 48 hours later!

ThebitterLemon

Plan today called for 3 miles recovery.

Was over to London early this morning and back into Dublin late this evening so was gonna can it but decided to throw on the gear and got 3 miles slow near the airport and up by Whitehall GAA.

3 miles recovery @ 9.31 pace.

TbL

ThebitterLemon

Plan today called for 6/4 miles easy am/pm.

Got 7 miles in this morning, legs felt surprisingly good and some of the miles were in the low steady range without much effort so had to dial it back.

Got a rub after work and the legs are a little heavy and I'm gonna can the evenings session and rest up.

Have 5 x 1k at 5k pace tomorrow and I haven't done mush faster stuff lately so it'll be interesting to see how that goes.

7 @ 7.50

TbL

ThebitterLemon

Plan called for 5 x 1k off 3 min recovery at around 5k pace.

Got out very early this morning for this one. Headed into the UCG track. Did 5 miles easy around the freshly mown grass pitches which was very enjoyable and then hit the track. Have done very little stuff at this pace recently and was a bit apprehensive. Just as well I'm not training for a 5k! Had decided to do them around 3.45. I forgot what the planned recovery was so I just took 200m recovery, walking the first 100, jogging the second 100, so a recovery of around 80 seconds.

Finished up with just under 2 miles cd, again on the grass.

Not especially quick today but it's going to plan!

Splits:

3.45
3.44
3.44
3.42
3.38

Off to Athlone for the rest of the day and tomorrow.

10 miles total

TbL

ecoli

Nothing wrong with them splits considering you took less than half the prescribed recovery

Cleanman

18:30 pace....not too shabby off only 80 secs recovery

ThebitterLemon

Cleanman wrote: »

18:30 pace....not too shabby off only 80 secs recovery

Cheers Cleanman, I hadn't worked it out like that, so happy enough given my 5k PB is a soft 19.32. Hope the foot is healing.

TbL

yaboya1

ThebitterLemon wrote: »

Cheers Cleanman, I hadn't worked it out like that, so happy enough given my 5k PB is a soft 19.32. Hope the foot is healing.

TbL

Sounds like that PB will be falling at your next 5k so

career move

I just had a quick look back through your training and there seems to be a lot of focus on the shorter speed work. You don't seem to have done many 20m+ long runs either or a lot of MP stuff considering Amsterdam is 5 weeks on Sunday. This is not a criticism I'm just curious as to what the thinking is behind that. I presume its because you've done a few marathons and you're focussing on speed because that's what you think your weakness is but would you not need to keep more in touch with the endurance side of things too and particularly the marathon pace work?

Cleanman

career move wrote: »

I just had a quick look back through your training and there seems to be a lot of focus on the shorter speed work. You don't seem to have done many 20m+ long runs either or a lot of MP stuff considering Amsterdam is 5 weeks on Sunday. This is not a criticism I'm just curious as to what the thinking is behind that. I presume its because you've done a few marathons and you're focussing on speed because that's what you think your weakness is but would you not need to keep more in touch with the endurance side of things too and particularly the marathon pace work?

It's cos speed rocks and endurance is boring.....5k's are where it's at:)

Go on...on your bike:p

career move

Cleanman wrote: »

It's cos speed rocks and endurance is boring.....5k's are where it's at:)

Go on...on your bike:p

Hey if you've got problems staying the distance then sure 5k's are fine too. At the end of the day it's all a question of stamina ....

ThebitterLemon

career move wrote: »

I just had a quick look back through your training and there seems to be a lot of focus on the shorter speed work. You don't seem to have done many 20m+ long runs either or a lot of MP stuff considering Amsterdam is 5 weeks on Sunday. This is not a criticism I'm just curious as to what the thinking is behind that. I presume its because you've done a few marathons and you're focussing on speed because that's what you think your weakness is but would you not need to keep more in touch with the endurance side of things too and particularly the marathon pace work?

Hi Dora,

Valid question and observation,

The endurance side of things would have been one of my relative strengths and coming into Limerick I had a lot of 20+ LRs done. We felt that I needed to sharpen up my speed. Also during this cycle I already done one 19.5m, two or 3 18m and two 20m, one of those at 7.24 pace. The Longford HM was done at MP -30. I've another 20 miler to come with 8 miles at MP and 22m this Sunday. In two weeks I'll be running the Moone kilo marathon at MP -10 (6.50). Also I'll have run about 10 weeks with mileage greater than 50 miles which is more than I've ever done. And sure if all that doesn't work and I fock it up, we'll just change things around. I'm still young

TbL

Cleanman

career move wrote: »

Hey if you've got problems staying the distance then sure 5k's are fine too. At the end of the day it's all a question of stamina ....

I just prefer to get there and get the job done feeling exhausted but refreshed...the longer stuff would leave me jaded and unable for anything the next day....and where's the fun in that?!?

Between 18 this and 22 that and MP +/- the other, sounds like this new coach of TBL's really has him talking the jargon at least....I'm sure there's substance behind it too;) If nothing else, a shiny new 5k pb should be on the way:p