The Boggers Log

ThebitterLemon · 22-09-2016 05:05PM

Today: plan called for 2 mile wu/cd with 8 x 2 minutes at 5k pace off 75 seconds recovery.

Bit battered and creaky early this morning heading to Seanadh Pheistin to get this done. Probably would have been better doing this on the track in Dangan but was busy with work so just got on with it. Needed 4 miles warm up before I felt I was ready to start and did this on an out and back stretch. Very very windy out there today and I'd the benefit of a slight incline and strong wind on the out sections with the back section providing a serious challenge. Although the session looks like a bit of a disaster on paper, I was actually very happy with it. Usually if I don't hit a prescribed pace on a session the head drops but today I just sucked it up and got stuck in. 6.48 pace isn't normal 5k pace but the effort certainly was!

Rep paces:

5.58
6.30
5.51
6.37
5.38
6.33
5.45
6.48

Had planned on a few miles recovery later this evening but I've a bit of a groin niggle to add to my collection of antique niggles so I'll just chill out.

9 miles for the day.

TbL

yaboya1 · 22-09-2016 05:37PM

Looks like a very solid session given the differing conditions in each direction. I make it around 6:15p/m average pace per rep, which is about 19:25 for a 5k. All still going to plan for San Seb

ThebitterLemon · 23-09-2016 06:10PM

Today: plan called for more easy miles.

Got 9 miles easy done locally early this morning, got about half this done on grass. 9 @ 8.31

Got a 10 min cryo bath session done at lunch time to try and keep the groin niggle at bay, literally froze my nuts off

Got out again this evening for a nursing home special 4 miles @ 9.11.

Trying to bank a few decent weeks as I've some travelling coming up and one of the weeks will have me totally restricted to treadmill running!!!

13 miles for the day

TbL

ger664 · 23-09-2016 09:05PM

Recently noticed some of your easy runs are longer then an hour. Is this the prescribed session by the coach ? I cant really see any benefit to you in doing 9-10 miles easy where 6-7 miles imho should be your max easy run distance.

ThebitterLemon · 23-09-2016 09:31PM

ger664 wrote: »

Recently noticed some of your easy runs are longer then an hour. Is this the prescribed session by the coach ? I cant really see any benefit to you in doing 9-10 miles easy where 6-7 miles imho should be your max easy run distance.

Hey Ger,

I'm doing the easy miles to build up my strength. I personally find it really helps me. I'm sticking as far as possible to the sessions and long runs as planned but do add a few extra easy miles.

TbL

ThebitterLemon · 24-09-2016 07:11PM

Today: plan called for 18 miles (6 easy, 6 steady & 6 MP)

Had to go into town today with the clan, day was getting away from me and eventually I'd to get changed in the car and the missus dumped me out at Furbo and I ran home.

I was looking forward to this about as much as eating my dinner out of a chemical toilet at Electric Picnic!!!!

Felt slow and tired at the start and right on the beach at Spiddal I got caught in a hail shower! Slow miles felt miserable but once I got into the steady stuff I started to feel better despite running into a bit of a head wind. While the MP stuff was far from easy I was surprised how well I was still running towards the end of them.

Very happy with that session and the last few weeks training.

If I'm not careful I'll put myself in a position where I might actually hit my target

TbL

Splits

8.08
8.00
8.22
8.17
8.19
8.24
7.32
7.34
7.34
7.38
7.34
7.33
6.53
6.40
6.54
6.52
6.51
6.50

ThebitterLemon · 25-09-2016 03:45PM

Today: plan called for easy miles.

Brought the young lad to a GAA match and got 6 miles recovery done @ 9.07.

80 miles for the week, highest on this cycle so far.

Well done to all the Boardsies in Berlin today.

TbL

yaboya1 · 25-09-2016 07:11PM

ThebitterLemon wrote: »

Today: plan called for 18 miles (6 easy, 6 steady & 6 MP)

Had to go into town today with the clan, day was getting away from me and eventually I'd to get changed in the car and the missus dumped me out at Furbo and I ran home.

I was looking forward to this about as much as eating my dinner out of a chemical toilet at Electric Picnic!!!!

Felt slow and tired at the start and right on the beach at Spiddal I got caught in a hail shower! Slow miles felt miserable but once I got into the steady stuff I started to feel better despite running into a bit of a head wind. While the MP stuff was far from easy I was surprised how well I was still running towards the end of them.

Very happy with that session and the last few weeks training.

If I'm not careful I'll put myself in a position where I might actually hit my target

TbL

Splits

8.08
8.00
8.22
8.17
8.19
8.24
7.32
7.34
7.34
7.38
7.34
7.33
6.53
6.40
6.54
6.52
6.51
6.50

That's a great LR, especially on top of the heavy mileage this week. Stay healthy and you'll have a great run.

Duanington · 26-09-2016 05:27AM

yaboya1 wrote: »

That's a great LR, especially on top of the heavy mileage this week. Stay healthy and you'll have a great run.

A big plus one to that ! Great session C, well done

Neady83 · 26-09-2016 08:31AM

The consistency in your training given all your traveling is really admirable TBL. Those LSR numbers are sweet

ThebitterLemon · 26-09-2016 11:44AM

Tnx lads/Neady,

Badly needed a few decent weeks as the next few weeks will be fairly disrupted with travel.

Off to London today for a couple of days and next week is a write off!!!

Really hoping I can keep it all together as I'm finally seeing some positive signs.

This day 9 weeks hopefully I'll be in the Double D club

TbL

tang1 · 26-09-2016 11:46AM

ThebitterLemon wrote: »

This day 9 weeks hopefully I'll be in the Double D club

TbL

Jaysis the man boobs are big enough C.......

ThebitterLemon · 26-09-2016 11:50AM

tang1 wrote: »

Jaysis the man boobs are big enough C.......

Ah hoss,

With the recent weight loss they've shrunk a bit since the day down by the canal when you were trying to grope me

TbL

ThebitterLemon · 27-09-2016 09:29PM

Yesterday: plan called for easy miles. Landed in London mid afternoon and got to the hotel gym just before it closed and got 6 very slow miles done on the treadmill.

Haven't been feeling the love at all since the weekends LR and motivation has ebbed away.

Today: plan called for 2m wu/cd with 5 x 1200m @ 10k pace off 2.15 min recovery. I knew I'd a long day in store for me so I was trying to push this out to later in the week. Got up just after 6 and ran outside in near darkness for the first few minutes on a crappy road, on a crappy route, with crappy traffic in a crappy humour! Got 6 miles done @ 8.59.

At work I was as agitated as a baboon with infected haemorrhoids that I hadn't got the session done so decided I'd try it on the treadmill when I got back to the hotel. Ruined my day as I was then dreading the thought of it for the next few hours!

Hit the treadmill got the warm up done and had myself convinced that this wasn't going to happen. Set the speed at 4 min per km and Lord God the first one was torture, my face was redder than one of Hilary Clintons power suits and I was within a whisker of quitting, the second one was as bad but the 3rd, 4th and 5th reps were weirdly ok. Cut short the cool down.

Got the 5 reps done at 4.00kpm pace and was delighted with that. Great satisfaction from finishing that when often in the past the treadmill has defeated me.

Auld Fat Man, 1 Hateful Fcuking Treadmill, 0

8 miles in total.

14 for the day.

TbL

ThebitterLemon · 28-09-2016 07:39PM

Got back from London this afternoon.

Plan today called for easy miles, again, although happy with putting the treadmill to the sword last night, I've very little motivation to run. It's taking extreme willpower to get out and the manky wet and windy weather didn't help.

Got 10 miles done around the gloopy pitches in Dangan.

10 miles @ 8.04

Need a bit of sun to improve the humour

TbL

ThebitterLemon · 29-09-2016 06:45PM

Today: plan called for 2 mile wu/cd with 3 x 2 miles at HM pace off 4 minutes.

I'd initially read this as 3 x 2 @ marathon pace and thought it was a handy enough session and wasn't best pleased when I realised my mistake as I was pretty tired heading out this morning.

Did this on an out and back stretch along the river in Dangan. Was happy with the way it was going until the final mile where I'd a bit of a fade. Again did a longer warm up and less of a cool down.

Average pace for the 2 mile splits:

6.26
6.28
6.34

10.2 miles all in.

Young lad had his last GA training session for the year and I got a 4 mile nursing home special done @ 8.43 while he was training.

14.2 miles for the day.

TbL

ThebitterLemon · 01-10-2016 02:49PM

Today: plan called for LR with 4/3/2/1 mile at MP off a mile steady.

Decided to do this as part of the Galway Bay Marathon. Early morning start for this and it was cold and misty this morning as I headed off.

There was hardly any wind and thats unusual for Salthill at this time of year. Perfect running weather. It was great to meet up with some lads that I used to multi marathon with a few years ago and after a low key build up we were off. I decided to follow the 3.30 pacers as I was feeling pretty good. I'd to stop and sort the watch as I hadn't it set up properly and also stopped to check that a lady who fell was ok, but I was quickly back into my stride each time. Was running about 7.50 miles and this stage and feeling good. Lost track of the miles and it was around mile 14 that I started the MP sets. Was feeling very strong, made a balls of the first set and ended up doing 5 miles instead of 4 but TBH the steady mile off was more of a pain in the hole than a help as it was messing with my focus. Did a set of 3 and another set of 2. Got a shout from someone who said I was "ateing up the road", got a laugh and a boost outta that!

Felt like I could have kept going at the finish which surprised me as the longest I've run in months is 18 miles.

Got a pint of strawberry milk into me and had a massage and cryo bath within the hour (like all elite joggers

)

Have to wait for the official results for my time coz of the watch issues but it was around 3.20.

Nice and long overdue confidence booster!

MP sets paces:

[6.44, 6.46, 6.56, 6.44, 6.54]

Steady: 7.18

[ 6.48, 6.45, 7.02]

Steady: 7.45

[6.49, 6.50]

26.2 miles for the day

TbL

Kennyg71 · 01-10-2016 03:43PM

Nice one you made that sound so easy, looks like your coming into form.

Mrs Mc · 01-10-2016 04:58PM

Wow make it sound so easy ! Well done.

Back in Black · 01-10-2016 07:47PM

Great stuff C. Nice to see you getting the mojo back!

Younganne · 02-10-2016 09:18AM

Well done, great session.

ThebitterLemon · 02-10-2016 05:48PM

3.19:56 official time from yesterday.

Got a 3.5 mile nursing home special done on the grass pitches. Legs felt good, there's a lot to be said for that cryo bath!!

Very happy with the week, 85 miles, 2 decent sessions and yesterday's LR with MP miles.

This week will be a step back week as I'm away all week and will be reacquainting myself with the hateful treadmill

TbL

PaulieYifter · 02-10-2016 07:51PM

Great going chief - lots of good stuff in the bank now so don't fup it up

Murph_D · 02-10-2016 08:31PM

Great week, C. Fair play. Churning out my goal sub-3:20 in a jog. ffs. :rolleyes:

AuldManKing · 02-10-2016 10:12PM

but I bet you cant put a fruit pastille in your mouth without chewing it................

Seriously good work this week - that's an impressive time and has got me thinking about doing DCM as a training run.
Major Kudos to you.

Neady83 · 03-10-2016 09:16AM

Crikey, a handy sub-3.20 marathon without a taper. Looking good for a sub-3, fair play TBL, savage going.

Duanington · 04-10-2016 09:23AM

AuldManKing wrote: »

Seriously good work this week - that's an impressive time and has got me thinking about doing DCM as a training run.
Major Kudos to you.

See what you've started now C?!

FBOT01 · 04-10-2016 04:28PM

AuldManKing wrote: »

but I bet you cant put a fruit pastille in your mouth without chewing it................

Seriously good work this week - that's an impressive time and has got me thinking about doing DCM as a training run.
Major Kudos to you.

I'll tell you the same thing his coach probably told him.....don't do it

On a serious note, C, you are putting in some really good work at the moment so stay off the ski slopes, keep it sensible and don't over reach too soon. Quantity is important but quality will be what matters when it comes to the big day, IMHO. Focus on that for the next few weeks, keep yourself healthy and give yourself a chance to take advantage of what is building up nicely to be a very good training cycle.

Dubgal72 · 05-10-2016 09:17PM

For you

and all us aul wans obvs

ThebitterLemon · 05-10-2016 10:58PM

Dubgal72 wrote: »

For you and all us aul wans obvs

Haha DG, so true.

I woke up this morning and my toes were pointing in the 4 different directions of the compass!!

Hope your recovery plan is going well.

TbL

The Boggers Log

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