Off the Fence....and looking to go sub 3 hrs

FBOT01

BeepBeep67 wrote: »

Where?

Boston!

annapr

BeepBeep67 wrote: »

Only catching up what's the target in 13?

By 13 do we mean 16? Or is this advanced runner lingo that I don't understand?

tang1

annapr wrote: »

By 13 do we mean 16? Or is this advanced runner lingo that I don't understand?

Glad I wasn't the only one so who hadn't a clue what the question meant.

BeepBeep67

tang1 wrote: »

Glad I wasn't the only one so who hadn't a clue what the question meant.

T-13

.

annapr

BeepBeep67 wrote: »

.

Duh... Tang, it was us being slow (not just at running)

laura_ac3

Nice session. Picked up one of those mini rollers on wheels yesterday. Thanks for the tip.

FBOT01

annapr wrote: »

By 13 do we mean 16? Or is this advanced runner lingo that I don't understand?

tang1 wrote: »

Glad I wasn't the only one so who hadn't a clue what the question meant.

FYI all my training posts last week had a heading tag of T-13 with T being Race Week as per P&D plans. If you were reading boards on a full web browser you could see these headers but if you were reading on a mobile browser then they wouldn't have shown up. Obviously BB could see the headers and hence his reference to 13. I assume you were both viewing using a phone so you would not have seen the headers so hence your confusion.......clear as mud now I hope;)

aquinn

Anna just counting the days to her holidays in Boston with Mrs Mc.

tang1

FBOT01 wrote: »

FYI all my training posts last week had a heading tag of T-13 with T being Race Week as per P&D plans. If you were reading boards on a full web browser you could see these headers but if you were reading on a mobile browser then they wouldn't have shown up. Obviously BB could see the headers and hence his reference to 13. I assume you were both viewing using a phone so you would not have seen the headers so hence your confusion.......clear as mud now I hope;)

I still didn't understand but didn't want to ask again, get it now. Stupid phones.

Firedance

tang1 wrote: »

I still didn't understand but didn't want to ask again, get it now. Stupid phones.

ha ha me too!! although I look on both phone & browser so not sure what excuse you can come up with for that M.... :pac:

FBOT01

Firedance wrote: »

ha ha me too!! although I look on both phone & browser so not sure what excuse you can come up with for that M.... :pac:

Simple AM, you were distracted by those books that tang gave you, wondering why they were mostly pictures, how they related to running faster and "my god, is TbL really that flexible" :eek::D

tang1

FBOT01 wrote: »

Simple AM, you were distracted by those books that tang gave you, wondering why they were mostly pictures, how they related to running faster and "my god, is TbL really that flexible" :eek::D

For once I have no words!! But let it be known I have no pictures of TbL flexing anything, as much as he's tried to give me some!!

Firedance

FBOT01 wrote: »

Simple AM, you were distracted by those books that tang gave you, wondering why they were mostly pictures, how they related to running faster and "my god, is TbL really that flexible" :eek::D

Firedance

tang1 wrote: »

For once I have no words!! But let it be known I have no pictures of TbL flexing anything, as much as he's tried to give me some!!

you're absolutely right, keep no evidence as it could be used against you at any time :pac::pac:

Mrs Mc

aquinn wrote: »

Anna just counting the days to her holidays in Boston with Mrs Mc.

Woh woh can't wait love supporting duty

FBOT01

19/01/2016 12m @ 08:07 avg pace (MLR - Easy) plus 1hr Pilates Class

I have been guilty in the past of pushing from week 1 on any plan and this may have contributed to some of the injuries that I have had to deal with. In previous cycles all my MLRs would have been done as structured progression runs broken into 3 section of MP+20%/MP+15%/MP+10% and I would ensure that I hit these pace by monitoring the watch throughout. This time around I am doing these for the first few weeks at least based on feel which a lot less reference to the watch.

Headed out with no route in mind and the watch didn't get a signal so I just ran making it up as I went along and estimating distance based on landmark points. Hit the coast out to Howth and went up past the golf club before turned right down what I think is probably the section referred to by Raheny Runners as the corkscrew. It is a steeper decent than back down by the cemetery and is an ideal section for working the quads for downhill running. Wouldn't like to try this section on a frosty morning. I will certainly be returning to this route over the next few weeks as I could feel the burn in the quads straight away. On the way back in I went up the Howth Road rather than the back along the coast to keep with the theme of bringing in plenty of ups and downs during these midweek runs.

Pilates class later in the evening involved quite a bit of leg work including some kettle bell work. Hamstrings and quads again working hard. Finish the day with a some foam rolling to pre-empt the potential for pain today.

Murph_D

Good point about the corkscrew. Not my favourite stretch but probably a good Boston tester (if a bit extreme). Worth working in to the odd run I'd imagine.

Bungy Girl

Where exactly is the corkscrew ? Sounds perfect for hill sprints

Murph_D

I understand it as St. Fintans Road between Strand Rd and Carrickbrack Rd. Pretty steep alright.

MisterDrak

Bungy Girl wrote: »

Where exactly is the corkscrew ? Sounds perfect for hill sprints

Sprint Corkscrew... I don't think so :)

FBOT01

Murph_D wrote: »

I understand it as St. Fintans Road between Strand Rd and Carrickbrack Rd. Pretty steep alright.

Top of the class as usual, D :cool:

FBOT01

19/01/2015 11m @ 08:13 avg pace (MLR) plus 90mins Yoga Class

19th was not a big double day I just got the date wrong on the last post which should have been 18/01/2015.

This was the same route as last week over to yoga. Bumpy route up and down between Collins Ave and Griffith Ave finished up at Yoga Class. This was a little slower than last week for the most part. Legs were still feeling the effects of the kettle bell session and I think I may have nodded off during mile 4

Another decent Yoga class to finish out the day.

20/01/2015 5m @ 09:26 avg pace (Recovery)

Had to pass on the offer of a mid morning tickle from the Bogger as I was washing my hair. I don't think his disappointment lingered too long as he managed to get the toy-boy out to play in the park which would have provided a much better workout than anything he'd have gotten from me

Instead I did 4 nice gentle recovery run miles in the company of my youngest. Legs appreciated the slower pace and the mind appreciated the distraction of company.

Mrs Mc

FBOT01 wrote: »

Had to pass on the offer of a mid morning tickle from the Bogger as I was washing my hair. I don't think his disappointment lingered too long as he managed to get the toy-boy out to play in the park which would have provided a much better workout than anything he'd have gotten from me

What in Gods name are you talking about think you should posting on a different log and not one to do with running you'll have to explain !!!!

aquinn

Mrs Mc wrote:

What in Gods name are you talking about think you should posting on a different log and not one to do with running you'll have to explain !!!!

Oops, you haven't told Mrs Mc of bogger encounters?

Firedance

Mrs Mc wrote: »

What in Gods name are you talking about think you should posting on a different log and not one to do with running you'll have to explain !!!!

1800 TBL ...

FBOT01

21/01/2015 9m @ 07:41 avg pace (LT w/4m @ 10MP/HMP)

The hard days should be hard was the motto for today. Chose the flat route out along the coast towards Sutton for the LT section of this run and had a new pairs of runners to break in so that was two excuses gone straight away.

Legs and calves in particular were feeling quite fatigued during the warm-up miles (probably need to reduce the coffee and up the water intake) but with a recovery day yesterday and another one tomorrow this was supposed to be a hard day so I wasn't letting myself off lightly.

The wind slightly favoured me for the first two miles so on this out and back route it was going to hinder me on the way back. Based on Waterford my HMP is 06:36 but I knew that was too soft for a session like this. My 10mile pace is 06:08 based on the Frank Duffy last Aug but I reckoned that may be a little hot. The thinking was that somewhere in between maybe 06:20 would provide a good hard effort workout. Key point being that it should be a hard effort. From the off I was also focused on form. I was keen to work all the right muscles rather than shortening the stride and pulling through the hips which may have helped to achieve the pace but would also enhance the chances of aggravating of previous hip problems. Only checked watch at end of each mile and otherwise just tried hold form and effort.

Anyway long story short.......all went to plan. Worked hard and held form. This was confirmed in the cool down when I could feel the effect of the effort in the abdomen where my six-pack should be rather than in my hips. Happy with the way things went. Splits for the LT miles were 06:15/06:10/06:13/06:18

Ferris B

FBOT01 wrote: »

19/01/2016 12m @ 08:07 avg pace (MLR - Easy) plus 1hr Pilates Class

I have been guilty in the past of pushing from week 1 on any plan and this may have contributed to some of the injuries that I have had to deal with.

FBOT01 wrote: »

21/01/2015 9m @ 07:41 avg pace (LT w/4m @ 10MP/HMP)

The hard days should be hard was the motto for today.

Splits for the LT miles were 06:15/06:10/06:13/06:18

Hmmm. A tad pacey perhaps, so early in the programme.

FBOT01

Ferris B wrote: »

Hmmm. A tad pacey perhaps, so early in the programme.

Not so sure........difference is that it is the only run I pushed this week. On previous cycles I would have run the MLRs as structured progression runs and pushed the LT with the watch driving my effort irrespective of form rather than the other way around.

The pace might look a tad pacey but the form was good throughout. I worked hard on the last mile not to abandon form for the sake of holding a sub 06:15 avg which I could have done (and on previous occasion probably would have done) with no additional benefits.

Take your point though and will remain conscious of this over the coming weeks.

FBOT01

22/01/2016 5m @09:03 avg pace (Recovery)

Another pleasant early evening recovery run in the company of my youngest.

23/01/2016 parkrun St Anne's (21:16) plus 1m WU @ 08:29 avg pace and 16m LR @ 08:14 avg pace (Easy including Hill of Howth)

Late night Friday resulted in me canning the early morning long run so headed up to parkrun with a half hearted idea to head straight on from parkrun to do the planned 17m. Bumped into Yaboya as I finished so decided that coffee and chat would be preferable to another 13 miles at that stage.

After a bit of course training on the golf course in the afternoon I headed out for a few more miles in the evening. Decided that 15 would do and would head toward the summit to get a bit of hill work along the way. No pressure on pace and just plodded along ignoring the watch. Knew it was a bit slow but happy to have gotten out the door so wasn't going to give myself too much grief. Went all the way to Summit carpark and then took a couple of steeper options on way back down to keep working on downhill technique and on quad strength. As I near home it looked like I would finish out with 15.5m but then I remember that P&D LRs classification only starts at 16m so stuck an extra 0.5m on the end to log my first LR of the plan

Not a bad week all in all. First 60+ mile week since before hip/back issue. Body knows it is back in marathon training and is giving out a little but not too much just yet.

FBOT01

24/01/2016 Rest day

Probably should be classed as cross training day as I spent another couple of hours carrying me bag around the golf course and several hours doing manual labour in my brother's place.

25/01/2016 10m @ 08:06 avg pace (GA w/12x1min @ 10k pace RI60)

This is planned buffer week in the marathon cycle to allow for Raheny 5 on Sunday. Today was just a little sharpener to get the lungs and legs used to a little bit of faster stuff. Did the intervals out along the coast between the Causeway and Sutton. Again focused on form and effort with no reference to the watch. Happy when I reviewed it afterwards to see the pace for the reps was sub 6. Rest of the week is all about easy running with a few strides thrown in.