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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

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ThebitterLemon

menoscemo wrote: »

I dunno.
That session indicates to me that you are in sub 1:30 HM shape and if you are in Sub 1:30 HM shape you should be in sub 3:10 marathon shape (especially since you are training for a marathon, not a half).

Thanks Meno,

Appreciate the response.

I suppose I'm probably looking at this the wrong way around (but this is my first time doing a structured training plan), it's because I think I'm in sub 1.30 HM form that I should have been stronger on the tempo run?

TbL

ecoli

ThebitterLemon wrote: »

Thanks Meno,

Appreciate the response.

I suppose I'm probably looking at this the wrong way around (but this is my first time doing a structured training plan), it's because I think I'm in sub 1.30 HM form that I should have been stronger on the tempo run?

TbL

You need to look at the bigger picture. Just look at what you have done in the last 7 days

- 23 mile run
- Just under 20 min of 5k paced running

And this is on top of your usual mileage and you hit your tempo at quicker than 1.30 pace on a hilly loop. You should feel comfortably tired at the end of this sort of work (enough that you can hold it if needed but tired non the less)

Personally I always find 5 mile tempo's tough enough and you start to wonder whether you could hold it but you tend to forget that going into a race you do not have the cumulative fatigue that training is designed to give you.

Looking at the run to me personally I think you ran it well and look well on track. Look at all the factors on any one session before determining whether it is good or bad, main thing is the effort was there and you will get the physical benefits from it.

Keep up the good work you have been consistently plugging through and the pieces of the puzzle are falling into place one by one.

pa4

I wouldn't worry to much about it. We all have those unexplained days where we don't him out target time. Your still flying it at the moment, that solid base you've built isn't going anywhere

menoscemo

ThebitterLemon wrote: »

Thanks Meno,

Appreciate the response.

I suppose I'm probably looking at this the wrong way around (but this is my first time doing a structured training plan), it's because I think I'm in sub 1.30 HM form that I should have been stronger on the tempo run?

TbL

No way. I always say that a pace I can hold for 6 miles in training is my race pace for HM.
Any time I have done a 6 mile tempo, I have been basically dying at the end just about holding the pace for the last mile but I have always held that same pace for a HM a week or two later.

The fact that your tempo run was over a hilly loop probably indicates to me that you are in 1:28 shape on a flat HM.

ThebitterLemon

menoscemo wrote: »

No way. I always say that a pace I can hold for 6 miles in training is my race pace for HM.
Any time I have done a 6 mile tempo, I have been basically dying at the end just about holding the pace for the last mile but I have always held that same pace for a HM a week or two later.

The fact that your tempo run was over a hilly loop probably indicates to me that you are in 1:28 shape on a flat HM.

Tnx Menomotivator,

If i do the 3.10, the drinks are on me for all posters here!

TbL

menoscemo

ThebitterLemon wrote: »

Tnx Menomotivator,

If i do the 3.10, the drinks are on me for all posters here!

TbL

Lump your money on Flanna's new banker and we'll all be in drinks for the rest of the year

yaboya1

ThebitterLemon wrote: »

Tnx Menomotivator,

If i do the 3.10, the drinks are on me for all posters here!

TbL

How about you just get your fellow Seville Marathoners drunk?? :-P

ThebitterLemon

yaboya1 wrote: »

How about you just get your fellow Seville Marathoners drunk?? :-P

The way your running Yaboya you'll be on the champagne, I'm a tight fecker and I'll only extend to sparkling wine

TbL

yaboya1

ThebitterLemon wrote: »

The way your running Yaboya you'll be on the champagne, I'm a tight fecker and I'll only extend to sparkling wine

TbL

If I'm first in, I'll buy the first round ;-)

ThebitterLemon

Sat: was moving fire logs all day, back a bit stiff so decided to to abandon the called for 40-50 mins run and eat a jumbo bag of minstrels instead.

Sun: program called for 18 miles with last 6-8 miles at MP.

Did the first 10 miles nice and easy at 8.25 average.

Did the next 7.5 miles, in gusting winds at 7.09 average.

Took no fluids or gels again.

TbL

Gavlor

ThebitterLemon wrote: »

Sat: was moving fire logs all day, back a bit stiff so decided to to abandon the called for 40-50 mins run and eat a jumbo bag of minstrels instead.

Sun: program called for 18 miles with last 6-8 miles at MP.

Did the first 10 miles nice and easy at 8.25 average.

Did the next 7.5 miles, in gusting winds at 7.09 average.

Took no fluids or gels again.

TbL

I over looked the minstrels in favour of a jumbo bag of malteasers. Sharing bag me arse.

Nice run today

ThebitterLemon

Monday: rest

Tuesday: program called for a 50-60 min ER or 15-30 wu/cd followed by 10-12 strides with 60 seconds rest between strides.

Did the latter, 2 mile wu and cd and 12 strides.

Ps. I hate the feckin wind

ThebitterLemon

Wed: program called for 70 min run, couldn't run in those conditions so stayed inside under the table!

Thur: program called for 40 min ER, I'm taking this tapering business seriously so didn't venture out again.

Friday: program called for usual 15-30 wu & cd, followed by 3-4 2k reps with 2.5 mins recovery.

I needed to get out today but the weather was atrocious, eventually ventured out in a gale and driving sleet/snow. Road surface was getting slippy so decided discretion was required and I canned the reps and did 7 easy miles instead.

Have a 12 miler with 6 at MP this weekend and a couple of easy runs next week and then that's it!

TbL

Duanington

ThebitterLemon wrote: »

Wed: program called for 70 min run, couldn't run in those conditions so stayed inside under the table!

Thur: program called for 40 min ER, I'm taking this tapering business seriously so didn't venture out again.

TbL

MAN UP

ThebitterLemon

Hey D,

Yea I must be getting soft, and spending too much time baring my soul on the athletics forum

TbL

AuldManKing

Hey big fella,

Apparently your my love match........

How u doin'?

ThebitterLemon

AuldManKing wrote: »

Hey big fella,

Apparently your my love match........

How u doin'?

Sweet Jesus,

Have you been at the sherry.

I'd said I wanted to give cross training a go, not cross dressing

Happy Valentines!

AuldManKing

http://www.boards.ie/vbulletin/showpost.php?p=89007254&postcount=4475

ThebitterLemon

AuldManKing wrote: »

http://www.boards.ie/vbulletin/showpost.php?p=89007254&postcount=4475

Ha ha, that's hilarious but I see you're two timing me!

TbL

Ososlo

ThebitterLemon wrote: »

Ha ha, that's hilarious but I see you're two timing me!

TbL

I wouldn't worry. He can be anything/anyone you want him to be;) old, young, king, queen, whatever...

Cleanman

haha, I got Tom Joad. But AMK and RK were joint second!!

ThebitterLemon

Program called for 40 min ER

Did 5 easy miles under the moonlight.

Moonlight was so bright at times that I was able to run with the head torch off.

Thought it was cool till I nearly bit the dust, that'd look very smart on my behalf; was running along serenely under the moonlight until I busted my ankle!!

TbL

ThebitterLemon

Program called for 12 miles with 6 miles at MP.

Did 11.8 miles with the last 6 miles @ 7.11 average. My head was telling me that it wasn't as comfortable as it should have been, but my heads all over the place with this wind down crap

TbL

ThebitterLemon

Don't know or care what the program called for at this stage!

First run this week, did 4.75 miles with 3 crap 1k reps in the middle.

Am away for a few days with the family for mid term and the missus and 2 of the kids are on antibiotics for throat infections. I feel like going around like one of those Rubber Bandits with a plastic bag over my face!

TbL

yaboya1

ThebitterLemon wrote: »

Don't know or care what the program called for at this stage!

First run this week, did 4.75 miles with 3 crap 1k reps in the middle.

Am away for a few days with the family for mid term and the missus and 2 of the kids are on antibiotics for throat infections. I feel like going around like one of those Rubber Bandits with a plastic bag over my face!

TbL

I'm the same. Feel like I've the symptoms of a sore throat, blocked nose, chesty cough etc., yet none of them have materialised and I've no problems hitting the target splits once I start running. Taper madness at it's worst!

menoscemo

Best of luck at the weekend. Any idea of your number so we can keep a track on your progress?

ThebitterLemon

Thanks a lot Meno,

Number is 1056, didn't think I was going to be able to toe the line as a lot of crap was cropping up earlier today but looks like I'll make it now. Thank feck!

TbL

Marthastew

ThebitterLemon wrote: »

Thanks a lot Meno,

Number is 1056, didn't think I was going to be able to toe the line as a lot of crap was cropping up earlier today but looks like I'll make it now. Thank feck!

TbL

AuldManKing

Best of luck, looking forward to the report!!

Go nail it.

Gavlor

Best of luck and enjoy the bit of sun!!!!

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