The Boggers Log

drquirky

Really enjoyed your stories from the road TbL keep em coming. I looked forward to reading about running in faraway places over the last while…good stuff.

Calvin Johnson

Well done indeed.

And welcome home

SamforMayo

Ah welcome home! Alas you missed all the good running weather but sure you must be sick of the sun by now:D

ThebitterLemon

SamforMayo wrote: »

Ah welcome home! Alas you missed all the good running weather but sure you must be sick of the sun by now:D

Thanks SfM,

Back in the PRC this evening, couldn't believe that there were hailstones on the way home!

The missus is giving out already coz I'm turning up the heat

It'll be weird to go back running on the bog road with only the sheep for company!

TbL

ThebitterLemon

Haven't run a step since I got home, except for a bit of football in the garden with the young lad.

Was to do a LR today but put it off, this afternoon, then this evening and not now gonna do it till tomorrow, I think I'll regret that tomorrow!

Bit disappointed with the weight, I thought I was minding myself when I was away but I've a few pounds on and that's frustrating as I had a race weight in mind for the next outing and now I'll probably struggle to hit that.

Hope the ordered chin up bar accommodates the extra puddin

TbL

ThebitterLemon

I haven't run since last Thursday, 4 full days is the longest break from running since I was injured at Christmas. Don't know what to put this down to as I felt great after the confidence boosting run last Thursday and should have really pushed on from there.

Since I got home I seem to have been overcome with a severe case of lethargy and demotivation, and am also really pissed off with the weight I put on while away.

Anyway decided to head for my local route for an easy 6 miles to try and get back in the grove. It was great not to have to content with traffic, people, and camels! I didn't feel great at the start and was starting to imagine that my belly was wobbling around coz of the extra weight. Tried to get into a focused zone and tried to get some tunes going in my internal music system, however, as I was up early with the young lad watching Thomas the Tank Engine, I couldn't get the theme song out of my head. Eventually settled into some sort of rhythm and did 6 miles @ 7.42.

They're two, they're four, they're six and eight, shunting trucks and hauling freight, red and green and brown and blue...

TbL

yaboya1

ThebitterLemon wrote: »

I haven't run since last Thursday, 4 full days is the longest break from running since I was injured at Christmas. Don't know what to put this down to as I felt great after the confidence boosting run last Thursday and should have really pushed on from there.

Since I got home I seem to have been overcome with a severe case of lethargy and demotivation, and am also really pissed off with the weight I put on while away.

Anyway decided to head for my local route for an easy 6 miles to try and get back in the grove. It was great not to have to content with traffic, people, and camels! I didn't feel great at the start and was starting to imagine that my belly was wobbling around coz of the extra weight. Tried to get into a focused zone and tried to get some tunes going in my internal music system, however, as I was up early with the young lad watching Thomas the Tank Engine, I couldn't get the theme song out of my head. Eventually settled into some sort of rhythm and did 6 miles @ 7.42.

They're two, they're four, they're six and eight, shunting trucks and hauling freight, red and green and brown and blue...

TbL

Any sign of the Fat Controller??? :P

Micilin Muc

Here's my favourite version:

https://www.youtube.com/watch?v=EJpP7ZId-mc

Duanington

...or this...

http://www.youtube.com/watch?v=iGxqDW2F3L4

ThebitterLemon

yaboya1 wrote: »

Any sign of the Fat Controller??? :P

Touché Yaboya,

Not only are you running better and faster the wit and retorts are better and quicker too.

I won't be able to handle you at all if you go sub 3

TbL

ThebitterLemon

Jasus lads those YouTube clips are lakes!

Think I'll wear one of those Snoop gold chains on my next LR

TbL

ThebitterLemon

In a preemptive strike in the battle of the bulge and to ensure the belly fat doesn't start to sit too comfortably I decided to do another short easy run this evening. Lovely evening for it and I did 5.2 miles @ 7.36 average. I've noticed that my easy run pace has started to come down a good bit, (when I started logging here I wouldn't have considered 7.36 pace anywhere near easy) so maybe I need to dial it back a bit.

Ran tonight with MM (see above youtube clip) Thomas the Tank/Biggie Smalls tune rattling through my head. Com on motherfockers com on, cho cho

Hoping to do a challenging tempo run tomorrow that should tell me where I'm at!

TbL

ThebitterLemon

Plan today was to do 7 x 3k reps at MP -15 seconds, 7.00mpm or 4.21 kpm, off 1k at MP + 60 seconds.

Set the Garmin up for metric under the units heading and after a short wu got stuck in. Did the first one comfortably under 4.15 average, but noticed the Garmin distance alert seemed to be beeping on the mile mark and not the km mark. This started fecking up the paces and I'd say I was doing the recovery k a lot slower than MP +60.

I was now trying to keep an eye on the watch for the rep splits and seemed to be running them in the range of 4.15- 4.25. I was starting to get tired and at the end of rep 6 I walked for about 400 metres, this was a mistake as I was unable to get going again and didn't finish the final rep. Did 26k in total.

Disappointed that I couldnt set the Garmin up right as it made the session harder than it should have been and also a little disappointed that I was struggling towards the end. Puts in perspective the challenge ahead if I'm ever to come close to sub 3.

TbL

Duanington

Chin up TbL ( get it? ) - how long have you got till your next target race?
Maybe a week of nice and easy stuff to get your head back in the groove?

ThebitterLemon

Duanington wrote: »

Chin up TbL ( get it? ) - how long have you got till your next target race?
Maybe a week of nice and easy stuff to get your head back in the groove?

Tnx D,

Next race is Limerick on 4th May, hoping to get a 5k in before then. Also doing the Conn Marathon as part of a MP Long Run session. (Planning permission from the missus pending!)

What's next up for you?

TbL

Duanington

Good stuff - you're some man for the races, fair play to you. So you've plenty of time to get sorted then if Limerick is the real focus. Far be it from me to advise you but I've found in the past that going back to basics ( i.e. easy running) for a few days can work wonders for the soul

I'll probably do the Great Ireland run in the PP in a couple of weeks but it will ( genuinely) be a tempo run on the day. Maynooth 10k is the next target race...middle of May ...and probably a 5k a week or so before hand

ThebitterLemon

Was in Paris last night and today so didn't think I'd get a chance to get a run in.

I used to be in Paris a lot but haven't been there in a while, although it wouldn't be one of my favourite cities I always thought it had a vibrancy to it, this time however I felt the city was a bit dreary, decrepit and suffering from a collective sense of ennui.

Got taken to lunch in a traditional French restaurant " O Petite Riche", snails and all sorts of muck on the menu. Like a good Irish Bogger I stuck to the smoked fish and beef. One of the guys at the table had "tete de veau", which is a pot of bits of calf's head, brains and cheeks!!! If I was told I'd do a 2.50 in Limerick if I ate a pot of that tripe, I'd have to pass!

Managed to get an earlier flight into Dublin and got 4 slow easy miles in, along the prom in Galway. Happy to get it in, as although I'm not as old as that dolmen, Stazza the old body was giving out the whole way down in the car and the legs feel much better now.

TbL

ecoli

This log is wasted here when its obviously a travel blog.

Any jobs going in your company?

Duanington

"In Paris...managed to get an early flight to Dublin....so went for 4 easy miles in Galway".....are you Bruce Wayne TbL?

ThebitterLemon

ecoli wrote: »

This log is wasted here when its obviously a travel blog.

Any jobs going in your company

It might sound nice but at this stage I despise airports and airplanes, to the extent that I don't even like travelling away for family holidays. I'm away again for 3 days next week and it really fecks up your routine so a running zealot like you wouldn't see out the probation period

I'll try and stick to running posts from now on!

TbL

ThebitterLemon

Duanington wrote: »

"In Paris...managed to get an early flight to Dublin....so went for 4 easy miles in Galway".....are you Bruce Wayne TbL?

Hey D,

No but Gavlor thinks I'm Austin Powers, yeah baby!

16.30 fro Paris to Dublin arrived about 5.30 in Dublin, togged out and on the prom before 8, forty five min drive to Connemara, quick hello to the missus and logged on here, hmmmm, maybe I need to look at my priorities.

Got an e mail from work telling me that a parcel came for me from Amazon, so it's either the Kamasutra for the elderly or that flipping chin up bar, I think I'll struggle with either TBH

TbL

Stazza

ThebitterLemon wrote: »

Hey D,

No but Gavlor thinks I'm Austin Powers, yeah baby!

16.30 fro Paris to Dublin arrived about 5.30 in Dublin, togged out and on the prom before 8, forty five min drive to Connemara, quick hello to the missus and logged on here, hmmmm, maybe I need to look at my priorities.

Got an e mail from work telling me that a parcel came for me from Amazon, so it's either the Kamasutra for the elderly or that flipping chin up bar, I think I'll struggle with either TBH

TbL

If it's the Kamasutra for the elderly, when you've finished with it, fire it over to me

BeepBeep67

Stazza wrote: »

If it's the Kamasutra for the elderly, when you've finished with it, fire it over to me

Don't forget AIS before and after!

ThebitterLemon

Stazza wrote: »

If it's the Kamasutra for the elderly, when you've finished with it, fire it over to me

Yep, sounds like you need it all right with all those premature Garmin spurts you've been experiencing lately

TbL

ThebitterLemon

BeepBeep67 wrote: »

Don't forget AIS before and after!

And I'll be doing Myrtle in between...I'm going to bed!

TbL

Calvin Johnson

This is a great log.

Gavlor

It's like listening to two dirty senile granduncles having a chat over a whiskey

AuldManKing

Down with this sort of thing..............

ThebitterLemon

Ran 8 miles, along local undulating route.

4 miles easy 4 miles tempo.

Tempo mile splits

5. 6.37
6. 6.47
7. 6.22
8. 6.21

In travel related news...

TbL

ThebitterLemon

Gavlor wrote: »

It's like listening to two dirty senile granduncles having a chat over a whiskey

http://upload.wikimedia.org/wikipedia/en/0/02/Statler_and_Waldorf.jpg

TbL

SamforMayo

Well what was in the parcel? or am I better off not knowing?

ThebitterLemon

SamforMayo wrote: »

Well what was in the parcel? or am I better off not knowing?

Hi SfM

It was that flippin chin up bar that D recommended, haven't had the energy to put it together yet!

Austin Powers will just have to e mail Stazza some Shagadelic tips

TbL

SamforMayo

ThebitterLemon wrote: »

Hi SfM

It was that flippin chin up bar that D recommended, haven't had the energy to put it together yet!

Austin Powers will just have to e mail Stazza some Shagadelic tips

TbL

Ah you will have great crack with that, sure what better way to spend an evening:rolleyes: Id say the missus is disappointed though!

ThebitterLemon

SamforMayo wrote: »

Ah you will have great crack with that, sure what better way to spend an evening:rolleyes: Id say the missus is disappointed though!

The missus has abandoned me and gone on the piss in town!

When I mentioned the Kamasutra was coming, she wanted to know if he was a vegetarian and how long he'd be staying

TbL

SamforMayo

ThebitterLemon wrote: »

The missus has abandoned me and gone on the piss in town!

When I mentioned the Kamasutra was coming, she wanted to know if he was a vegetarian and how long he'd be staying

TbL

I cant say I blame her, God help you when she returns and sees what s on her door frame!

ThebitterLemon

7 easy miles @ 7.46 over an hilly route.

Still haven't assembled the chin up bar!

TbL

career_move

ThebitterLemon wrote: »

7 easy miles @ 7.46 over an hilly route.

Still haven't assembled the chin up bar!

TbL

Never mind the assembly ..... we want pictures of the chin up bar in action :pac:

Bulmers74

career_move wrote: »

Never mind the assembly ..... we want pictures of the chin up bar in action :pac:

At least it wasn't the kamasutra for the elderly

ThebitterLemon

Got it up.

The chin up bar that is

The kids stopped watching telly to laugh at my feeble efforts, the missus put down her glass of wine to join in the ridicule, told her she wouldn't be laughing when I gave her the late night demo in my mankini!

Tis ridiculously difficult.

TbL

SamforMayo

ThebitterLemon wrote: »

Got it up.

The chin up bar that is

The kids stopped watching telly to laugh at my feeble efforts, the missus put down her glass of wine to join in the ridicule, told her she wouldn't be laughing when I gave her the late night demo in my mankini!

Tis ridiculously difficult.

TbL

Well how many did you manage? Do the kids not want to be dangling from it like fruit bats?

ThebitterLemon

Not great, I've too much weight on, and very little upper body strength. I can't do one full arm extension chin up. Technique is very poor. If Duanington happens by he might give some pointers, should you point your fingers towards your face or outwards away from yourself. Do people do full arm extensions or start with a couple of inch drops? Even with the crappy attempt I put in, I could feel it engaging the core, so I'll try and keep it up coz my core is gore.

The middle lad is mad for it (he's a John Cena wannabe), he keeps kissing his matchstick biceps after each go (must have seen some wrestler on WWE doing that!) it's gas.

Hopefully I'll stick at it and not bin it like loads of other stuff I've tried.

The yoke itself seems to be sturdy and solid, put it like this, it didn't start groaning when I was hanging off it!

TbL

SamforMayo

ThebitterLemon wrote: »

Not great, I've too much weight on, and very little upper body strength. I can't do one full arm extension chin up. Technique is very poor. If Duanington happens by he might give some pointers, should you point your fingers towards your face or outwards away from yourself. Do people do full arm extensions or start with a couple of inch drops? Even with the crappy attempt I put in, I could feel it engaging the core, so I'll try and keep it up coz my core is gore.

The middle lad is mad for it (he's a John Cena wannabe), he keeps kissing his matchstick biceps after each go (must have seen some wrestler on WWE doing that!) it's gas.

Hopefully I'll stick at it and not bin it like loads of other stuff I've tried.

The yoke itself seems to be sturdy and solid, put it like this, it didn't start groaning when I was hanging off it!

TbL

Have a look on utube for some pointers on how to use. Sure if all else fails you can use it for hanging clothes on:P

Duanington

ThebitterLemon wrote: »

Not great, I've too much weight on, and very little upper body strength. I can't do one full arm extension chin up. Technique is very poor. If Duanington happens by he might give some pointers, should you point your fingers towards your face or outwards away from yourself. Do people do full arm extensions or start with a couple of inch drops? Even with the crappy attempt I put in, I could feel it engaging the core, so I'll try and keep it up coz my core is gore.

The middle lad is mad for it (he's a John Cena wannabe), he keeps kissing his matchstick biceps after each go (must have seen some wrestler on WWE doing that!) it's gas.

Hopefully I'll stick at it and not bin it like loads of other stuff I've tried.

The yoke itself seems to be sturdy and solid, put it like this, it didn't start groaning when I was hanging off it!

TbL

No need to start with the full arm extensions TbL - use the two small bars that stick out from the bar, get your chin level with the bar and drop a few inches - then pull yourself back up. Even if you have to drop off the thing after the first one to recover and go again - do it.
You'll be amazed at how you will progress if you stick at it every couple of days for a few weeks. Baby steps!!
You'll feel it around the "core" as much ( if not more) than your arms when you're doing it right

SamforMayo is on the money - youtube is your friend

Cleanman

Ah jaysus, you're doing it all wrong...The chin ups that is.

You need to get yourself a few big cigars and your Austin Powers suit before you even attempt it again....ya baby!!!

ecoli

What ever you do though please, for the love of god, DON'T let a crossfitter show you "correct" technique for a chin up

ThebitterLemon

After spending the day preparing my special Beef Chernobyl and a couple of hours in the garden with the kids the day was getting away from me and I was half tempted to put off the planned LR till tomorrow, I thought the same last week and never got out for the LR so I sucked it up. Drove into Galway so I could do this without the head torch.

Did 22 miles @ 8.01 average, felt tired for the last few miles and not so sure I could have kept going.

Splits.

1. 8.25
2. 8.08
3. 8.11
4. 7.48
5. 8.00
6. 8.02
7. 7.52
8. 8.24
9. 8.08
10. 7.52
11. 8.30
12. 7.55
13. 8.06
14. 8.17
15. 7.44
16. 7.38
17. 7.47
18. 7.59
19. 8.01
20. 7.56
21. 7.51
22. 7.55

Again no fluids or gels.

Total weekly miles 68.

TbL

Beef

ThebitterLemon wrote: »

my special Beef Chernobyl

- you can't leave it at that.

career_move

Beef wrote: »

- you can't leave it at that.

Radioactive horsemeat ..... looks and tastes just like beef. TbL feeds it to his kids so they grow up big and strong and can bully all the other kids in the playground. He should really start tucking into it himself ....... might be able to do a few more chin ups

ThebitterLemon

Did 13 miles today over a hilly route, 1.35:23

The plan was to do the first 7 easy and try and do the last 6 at a tempo(ish) pace.

Averaged 7.20 on tired legs so happy with that.

The last 6 miles splits:

8. 7.16
9. 6.55
10. 6.33
11. 6.54
12. 6.58
13. 6.34

Happy with that as there were some reasonably tough climbs in there (and obviously some downhills )

TbL

FBOT01

ThebitterLemon wrote: »

Did 13 miles today over a hilly route, 1.35:23

The plan was to do the first 7 easy and try and do the last 6 at a tempo(ish) pace.

Averaged 7.20 on tired legs so happy with that.

The last 6 miles splits:

8. 7.16
9. 6.55
10. 6.33
11. 6.54
12. 6.58
13. 6.34

Happy with that as there were some reasonably tough climbs in there (and obviously some downhills )

TbL

Nice run. String a couple of those back to back on Sunday and you will be doing nicely.........