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Off the Fence....and looking to go sub 3 hrs
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Monday 17/11/2014
5.13m @ 07:30 avg pace (General Aerobic)
I didn't get out for this until 10pm but the important thing is that I got out. Packed a few tissues under me hat to deal with the runny nose on route so I could have the option of breathing while I ran:)
The plan was 5m at a pace that meant I had to run not shuffle. I feel that I have being doing a lot of shuffling since Berlin which has meant that my legs are not getting a good stride going. Everything is very restricted and tight...like my golf swing.
This was a nice pace. I could get the legs working a little more in stride terms without having to over extend on the cardio front. Enjoyed it and will be doing more at "longer stride" pace over the coming weeks.
Right hamstrings will need to be monitored and nursed a little to get it up to scratch. Need to do something to strenghten the ankles a bit too.
Tissues under your hat for a bit of snot, Jezus you're a posh bastard FBOT, would you not just blow it out on the run like the majority of us less grand people
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ThebitterLemon wrote: »Tissues under your hat for a bit of snot, Jezus you're a posh bastard FBOT, would you not just blow it out on the run like the majority of us less grand people
Haha, Posh Bastard....you have me in one;)
I have never met you, TbL but as I wrote that line I considered writing your response in brackets straight after it:D
The problem is the quantity involved. Last week I ended up with a face full of snot so as being the true Boy Scout that I am this week I was being prepared;)0 -
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The problem is the quantity involved. Last week I ended up with a face full of snot so as being the true Boy Scout that I am this week I was being prepared;)ThebitterLemon wrote: »If that's the case you must have a very big hat Posh Bastard
TbL
Just use the hat itself...then turn it inside out afterwards!;)0 -
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The road down to the beach at the wooden bridge side was like a river yesterday. Hope that clears up too as otherwise I presume runners would 've sent along the pier and down the steps which could be awkward with the expected numbers!
And then there's the headwind 0 -
The road down to the beach at the wooden bridge side was like a river yesterday. Hope that clears up too as otherwise I presume runners would 've sent along the pier and down the steps which could be awkward with the expected numbers!
And then there's the headwind
Yeah. My mother-in-law was telling that yesterday. The steps would be a serious H&S issue. If the wind is like yesterday morning it won't be too bad but Saturday was a pain. No such thing as a free lunch and we could be working hard for ours on Saturday.0 -
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Monday 08/12/2014
8.03m @ 08:24 avg pace (Fartlek 2/1/3/1/2)
Back into another of Ecolii session. I have never done a fartlek type session before and it was a good workout. It would have been better if I could have set the watch up correctly and didn't have to do manual lapping to get splits. 1st and last reps are the most accurate and the aim was to try to ensure the last was at least as fast as the first. Splits broke down as follows:
| | Avg Pace m/min
wu | 2.34m | 08:37
1 | 2mins | 05:32
2 | 1min | 05:10
3 | 3mins | 05:38
4 | 1min | 05:05
5 | 2mins | 05:24
cd | 3.03m | 09:11
Really enjoyed this session. I never thought 2 mins was that long until I hit this first rep. Mind you the 2 mins rest interval seemed much shorter
Tuesday 09/12/2014
7.97m @ 08:57 avg pace (Easy)
First 4 miles were solo and then my youngest joined me for the next 4. Let her off easy by choosing a route that was with the strong wind rather than against it. She was happy out with this and decided to add an extra mile on at the end. She claimed she was knackered throughout the last mile and then dropped the hammer with 200 to go. I decided not to risk it so let her go:)
Thursday 11/12/2014
11.76m @ 07.58 avg pace (Cruise Intervals 4x10mins @ MPE)
This was the second Ecolii Session of the week. I struggle to figure out what MPE should feel like. I normal run everything by the watch rather than by feel. So I knew MP should be 6:45 or thereabouts but couldn't remember how that felt. Anyway set off out the coast to Sutton and then back in through Baldoyle, Donaghmede, Raheny, etc. I was wind supportted on the way out and other than between Baldoyle and Donaghmede was not very exposed to the wind on the way back. Split were as follows:
wu 20mins | 08:45
10mins | 07:03 (took a while to find a rhythm)
10mins | 06:51 (settled into nice wind supported rhythm)
10mins | 07:07 (turned into the wind and off the coast and started the drag through Baldoyle towards Donaghmede)
10mins | 07:15 (still heading into the wind and uphill was feeling it at this stage)
cd 3.1m | 08:38
Another enjoyable session on a miserable evening.
Friday 12/12/2014
6.5m @ 10:00 avg pace (Recovery)
Nice easy recovery run including 3m with Ferris B and a couple of miles with Mrs FBOT.
Saturday 13/12/2014
10m @ 07:53 avg pace (Med-Long)
3.09m @ 06:31 avg pace (parkrun St Anne's)
Headed early to get in a few miles before parkrun. The plan was a 10 mile progression run followed by a reasonable parkrun. The 10 mile warm-up was to give me a good excuse not to go full-on at parkrun. The first 5m went according to plan were as planned at sub 08:00 pace. However, I could find the next gear for the next 5 and kept just dropping back into the same pace each time i tried to pick up. Didn't lose too much sleep over it.
Lined up for parkrun beside Yaboya but quickly told him to toddle off and that I would see him at the end. After starting too fast I settled into an OK pace and just watched those around me to see who I could target to pick off on the second lap to try to get me under 20mins. Past Duanington (out for his morning jog) coming down the avenue on the first lap and suggested he join me but he wasn't biting. Ran lap 2 a little better and ran a decent last mile for it being mile 13 of the day. Finished in 20:08 which was a fair reflection of how I ran it and the fact there was no-one within near me to push me home or for me to chase home. Split were as follows:
1m | 06:39
1m | 06:43
1m | 06:15
0.1m | 05:38
Got a proper intro to Duanington at the finish before heading for the cafe and a well deserved coffee.
Good to get back pushing myself in a more competitive environment even if I wasn't pushing myself nearly hard enough.
Tuesday 16/12/2014
10.58m @ 08:11 avg pace (Progression Intervals 6/5/4/3/2/1 w/50% Recovery)
Miserable evening for running. Wet and windy. Jumped into week 4 of Ecolii Session this week. It was a tough one and the conditions didn't help
wu 20mins | 08:35 avg pace
6mins | 06:14 avg pace (target here was HMP or 06:19. This one was with the strong wind but was still a good effort)
5mins | 06:11 avg pace (target was again HMP but this time I had turned back into the wind. Had to work very hard to hold the pace)
4mins | 06:15 (target moved to 10K pace or 06:00 but into the wind I could get nowhere near this. However I was working damn hard and this was the toughest rep of the night)
3mins | 06:10 (target was again 10k pace. I was still knackered from the previous rep so even with the wind I didn't hit the target)
2mins | 06:00 (target moved to 5k pace or 05:45. Should have hit this one)
1min | 05:52 (target remained at 5k pace)
cd 3.2m | 09:20 avg pace
My youngest joined me for this despite the dreadful conditions. I didn't make it easy for her this week and ran the usual loop clockwise into the wind and rain along the coast. This took the wind out of her sails and the hammer didn't quite drop as hard on the run in:D
Wednesday 17/12/2014
5.35m @ 09:26 avg pace (Recovery)
Did exactly what it said on the tin.0 -
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