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BQ or Bust!
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Mon 8 Aug
45 mins easy/steady.
Nice to get out after a week off. Not a peep from the ankle. A bit faster than normal for this kind of run, no doubt due to my enthusiasm at being back on the local 5-mile loop in Donegal. Supposed to be training by HR but left the HRM in Dublin. :rolleyes:
Tue 9 Aug
No running. Replaced the session with a four-and-a-half-hour 11k hike over Sliabh Liag. Plenty of mud and boulders to negotiate, and our American visitors were impressed. Recovery pint afterwards in The Rusty Mackerel.
Wed 10 Aug
50 mins recovery, again on the local loop.
Thu 11 Aug
MLR 18.3 km @ 5:29 (11.4 mi @ 8:49).
Out and over the local hills and the lovely Croagh Caravan Park. Felt very strong on this one. Threw in a mile or so at MP towards the end, which felt great. Had to dodge a few fast cars on route: plenty of tourists about — this Wild Atlantic Way malarkey seems to be working.
Fri 12 Aug
No running. A pity, as we were visiting a friend in Creeslough and it would have been nice to check out the local roads.
Sat 13 Aug
12.8k (7.5 mi) easy incorporating St. Anne’s parkrun.
Reacquainted myself with the HR monitor at last. The idea was to keep today’s run below 160 which represents 75% of HR reserve, the outer limit for easy running for me (I’m told by the LT specialist). Warmed up with a jog to the car which we’d abandoned last night at a local eatery/drinkery. Over to St. Anne’s for parkrun, where killerz was in the hot seat. First time trying to run the course to HR. Grand for the first lap, started to climb a bit during lap two then dropped right off in the final km, so a bit puzzling. Will get the hang of it eventually. Managed close to MP at this HR though, which is encouraging. Another 5 km to cool down, in two segments either side of coffee and cake with Ferris and laura and KennyG.
Sun 14 Aug
LR "with stuff” — 2 hrs 28 mins @ 5:08/km (8:17/mi).
Headed up the Royal Canal to the Phoenix Park with Ferris for this long run, which we had decided to run by HR, alternating between marathon effort and easy. There was an Ironman event in the park which we had to negotiate our way around, but we mostly covered the Frank Duffy route before heading back down the canal. Ran longer than the planned 2:15 as we avoided the Acres Road due to Tri-fairy congestion.
Some very fancy bikes on display, as well as the odd hipster on a vintage racing bike.
The plan was to warm up together and do the reps at our respective efforts, but Ferris decided at the last minute to do this at my pace so I had the pleasure of his company and conversation for the duration. Not sure how reliable my HRM is at the moment tbh, as the marathon efforts (avg 160 = 74% HRR) ended up only marginally more taxing than the supposedly easier efforts (Avg 156 = 71%.) Overall though this was a pretty good long workout averaging around 5:05 (8:10) for the 100 mins of “stuff”. The 5-min reps were a bit short, perhaps, with HR taking a while to respond to the pace changes. Longer reps next time! Total for the morning 28.4 km (17.7 mi).
A good week at 47 miles. Noticed afterwards that this run takes me over 10,000 kms since I started running regularly in 2012.
WTD: 74k (47m)
MTD: 94 (58)
YTD: 1,865 (1,159)0 -
Mon 15 Aug
Rest.
Tue 15 Aug
20 mins at LT with WU/CD.
In Donegal again, and very late getting out, due to waiting in for a tree surgeon who was an hour late and then regaled me with stories and banter even though he had another job to go to and a herd of cows to milk. Eventually escaped and headed for Killybegs where they have street lighting. Did a couple of loops of the harbour area. They must be getting used to me as nobody batted an eyelid this time. Tried to do a LT session by HR but either I was very chilled out or the strap is acting up again, so ended up trying to do it by feel. Think I got it close enough, on the up-and-down route. Only 12 mins warmup and the same to cool down due to the late hour, and because I was starving for me dinner. Total 8.4k (5.2m).
Wed 15 Aug
Recovery 8.4k @ 5:58 (5.2 @ 9:36) on the local loop.
WTD: 17k (10m)
MTD: 111 (69)
YTD: 1,882 (1,170)0 -
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Now that the dust has settled on your race report... anything you'd have done different going into the race or on the day? From the splits it looks like miles 5 and 6 were the most out of whack. Did the head go then (if at all?)?
Should have dialled back the expectations by a couple of mins for sure, might have had a respectable result. Head went at the end of mile 4 - I remember getting up the hill to Wellington monument thinking, well that wasn't so bad, then next thing I knew my pacer was starting to drift away and there was little response in the legs. I kind of gave up then at the halfway split, so yeah, head went at that point and I just ground out the second half (in a slow rather than a good way). F Duffy always comes in a marathon cycle with no taper so I've always had to grind it out, but usually managed a respectable result. The weather didn't help but ultimately I'd set an unrealistic target, wishful thinking, plucking a round number "out of my arse", as those Anglo bankers would put it. Purely because the 71:xx in Ballycotton (in good shape, early in year, no fatigue, cool day, added light cooling rain) had felt relatively effortless. 0 -
Should have dialled back the expectations by a couple of mins for sure, might have had a respectable result. Head went at the end of mile 4 - I remember getting up the hill to Wellington monument thinking, well that wasn't so bad, then next thing I knew my pacer was starting to drift away and there was little response in the legs. I kind of gave up then at the halfway split, so yeah, head went at that point and I just ground out the second half (in a slow rather than a good way). F Duffy always comes in a marathon cycle with no taper so I've always had to grind it out, but usually managed a respectable result. The weather didn't help but ultimately I'd set an unrealistic target, wishful thinking, plucking a round number "out of my arse", as those Anglo bankers would put it. Purely because the 71:xx in Ballycotton (in good shape, early in year, no fatigue, cool day, added light cooling rain) had felt relatively effortless.
So in summary it was the pacers fault 0 -
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DCM: Week 9 of 18 (10 weeks to go).
Mon 22 Aug
Recovery: 52 mins through Ballymun. Couldn’t access Santry Demesne via usual route (being Irish I ignored the sign saying path was closed, assuming it’d be grand) so a lap of Albo at the end instead.
Tue 23 Aug
Rest. Sports massage, featuring painful hip flexor intervention. Some core exercises and stretches recommended. We’ll see about that.
Later, official confirmation of bronze M50+ team prize at the FD (county championship). Our club only has only four or five runners in this category, and one of my 2016 goals was to "help club win M50 medal (any medal)" so delighted to be part of this, despite the mediocre run on Saturday.
Wed 24 Aug
No running. Joined my bro on a 52k cycle to Glencree instead. Fabulous day for it!
Thu 25 Aug
MLR 22.5k @ 5:33 (14 mi @ 8:56). Hooked up with FBOT and yaboya for some easy miles along the Tolka Valley, the Park and the Royal Canal. Fairly tired after yesterday's two-wheeled exploits but the chat helped me through this. Sore now though.
WTD: 31k (19m)
MTD: 175 (109)
YTD: 1,946 (1,209)0 -
Week 9 of 18 cont.
Fri 26 Aug
No running. Swim, sauna, some stretches and planks.
Sat 27 Aug
5.2 km easy inc. St. Anne's parkrun.
Memorable parkrun pacing debut, on 27-min duty at the always popular monthly Pacer Saturday at St. Anne’s. It was going well, until I clattered into a tree in the final km while turning around to inject some HTFU into my pacees. Gave myself quite a bang on the head, hand and knee. Luckily I was sporting the red parkrun 50 shirt, which partly disguised the bloodstains from the gusher on my forehead. Thanks to FBOT and all the St. Anne’s crew and regulars for the first aid, coffee, and the inevitable slagging once it became apparent I'd survive. Just when I was beginning to live down The Day You Dropped The Finish Tokens, I've managed to provide some fresh material.
Sun 28 Aug
“QLR” 28.8k (18m) with 4, 3, 2, 1 @ marathon effort.
Jogged up to the Phoenix Park with A for this. Left her at the Infirmary Rd. gate to do her own thing and headed up the North Road on the first leg. Plan was 4, 3, 2, and 1-mile reps at MP, with 1 mile easy/recovery in between. Hit marathon pace and waited for HR to catch up, which took about a mile, I’d say. Had to slow down then to keep it in the recommended zone, so the first 4 mile leg came in a good 14 sec/mile slower than MP. I thought this was probably fair enough after yesterday’s ordeal, and the humidity of the morning. HR monitor went haywire then for the rest of the session so I just tried to run the remaining legs at the same pace as the first. Found myself mixed in with the rear end of a triathlon event on a couple of occasions. Probably what slowed me down: the pace seemed quite relaxed. Must have looked the part because a marshal tried to direct me across the Acres at one point, before I told her I wasn’t part of the race.
MP reps:
4m @ 7:44
3m @ 8:00
2m @ 7:45
1m @ 8:02
As is obvious from these splits, I struggled with this. MP is supposed to be 7:30 so this"long run with stuff” was far from my best. But it’s done and dusted, in time for the Dubs.
WTD: 65k (40m)
MTD: 209 (130)
YTD: 1,980 (1,230)0 -
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