Can I give more? The answer is usually yes

Back in Black · 15-09-2016 09:42PM

Hope you get the love back soon and come back stronger. You have been flying this last while.

Take care of yourself.

tang1 · 03-11-2016 10:14PM

Mmmm, going to come back to this now seeing as I now have a concrete race to focus the mind on now what with the Barcelona marathon being the primary early 2017 goal. Fell totally out of love with running in September and barely ran 50 miles in the month. The kick in the arse I needed arrived in the form of the results of the Race Series Half in the Park.

There was lads, now not bigging myself up, I know my place when it comes to running, who were running 1.27/1.26 halfs and I'd comfortably beat them over other distances. Now it bugs the sh!t out of me I have never run sub 90 mins for a half, nobody's doing only my own. And fook it if these boys can run those times I sure as hell can, called taking the finger out and stop sitting on your hole!!!

So since start of October the mileage has been 35, 37, 40, 35(should have been 42 but our eldest lad caught chicken pox so a run had to be shelved) and by weeks end I'll have 45 miles in the bag. Hope to hook back up with Myles next week in preparation for Barcelona. Plan on running two 10 milers in preparation, Ballyroan in December to see what work we need to do and Trim in February where hopefully a decent PB will be on the cards.

Lastly many many thanks for the PM's, text messages and posts the past while, stuff like that makes Boards A/R a great place to be part off.

Mrs Mc · 03-11-2016 10:33PM

tang1 wrote: »

Mmmm, going to come back to this now seeing as I now have a concrete race to focus the mind on now what with the Barcelona marathon being the primary early 2017 goal. Fell totally out of love with running in September and barely ran 50 miles in the month. The kick in the arse I needed arrived in the form of the results of the Race Series Half in the Park.

There was lads, now not bigging myself up, I know my place when it comes to running, who were running 1.27/1.26 halfs and I'd comfortably beat them over other distances. Now it bugs the sh!t out of me I have never run sub 90 mins for a half, nobody's doing only my own. And fook it if these boys can run those times I sure as hell can, called taking the finger out and stop sitting on your hole!!!

So since start of October the mileage has been 35, 37, 40, 35(should have been 42 but our eldest lad caught chicken pox so a run had to be shelved) and by weeks end I'll have 45 miles in the bag. Hope to hook back up with Myles next week in preparation for Barcelona. Plan on running two 10 milers in preparation, Ballyroan in December to see what work we need to do and Trim in February where hopefully a decent PB will be on the cards.

Lastly many many thanks for the PM's, text messages and posts the past while, stuff like that makes Boards A/R a great place to be part off.

Great to see ya back fighting fit B looking forward to following your training over the next few months. Best of luck with it all.

tang1 · 04-11-2016 11:53AM

Monday 31.10.16

6.10 Easy@9.03min/mile in 55min 12sec

An out & back on one of my regular routes, all good. Had been suffering with a niggle in my ITB the past few weeks but that's eased off, I had been neglecting the hip exercises a bit and it had a knock on effect obviously.

Tuesday 1.11.16

2 E, 8x3mins@ 10k off 2.30 recoveries, 1.5 E

The last time I done this session was during the summer in France where I struggled somewhat but put it down to the heat. The first 3 mins I was sluggish enough and thought the session maybe be tough going. Thankfully things improved as I went on even having to pull back on a few so as not to be dipping into 5k pace. Average for the 8 reps was:

6.15min/miles

I'd gladly take that now if I was to race a 10k flat out. 9.2 miles total for session.

Wednesday 2.11.16

7 Easy@9.05min/mile in 63min 36secs

Legs feeling good after previous day's session, happy to keep the pace easy though in the cold winter sun. Physio in the evening, went to a new lady, cue 45 mins of complete and utter torture. She dolled out serious punishment to my hammers & calves, said they were a disgrace!!! She had to place a bowl under my head due to the sweat pouring out of me!!I'll be back though.

Thursday 3.11.16

Rest, legs were tender so thought it would be more sensible to rest & let legs recover.

jake1970 · 04-11-2016 12:37PM

Great to see you back B, best of luck with the training.

Working class heroes · 04-11-2016 12:42PM

Where the hell is Ballyroan?

tang1 · 04-11-2016 12:54PM

Working class heroes wrote: »

Where the hell is Ballyroan?

Co Laois, thought a well travelled Pimm's drinking socialite such as yourself would have known that!! Check Ballyroan 10 mile on Facebook for info if your interested.

Younganne · 04-11-2016 12:55PM

Great to see you back logging Tang. Best of luck with the training.

Working class heroes · 04-11-2016 12:57PM

tang1 wrote: »

Co Laois, thought a well travelled Pimm's drinking socialite such as yourself would have known that!! Check Ballyroan 10 mile on Facebook for info if your interested.

Cheers old boy!

snailsong · 04-11-2016 02:44PM

Welcome back Tang. I'll be spying on you as usual,

.

FBOT01 · 04-11-2016 03:22PM

Welcome back, B. What's our target for Trim in Feb:)

ThebitterLemon · 04-11-2016 03:22PM

The leakin cauldron is back...

I'll sponsor you a line for your Barcelona walk

TbL

tang1 · 04-11-2016 03:30PM

FBOT01 wrote: »

Welcome back, B. What's our target for Trim in Feb:)

Beat TbL's PB, but sure that should be handy enough it's only 64.xx. You'd imagine a man that has ran 1,000 marathons would have better a 10 mile PB than that!!!

chickey2 · 04-11-2016 04:45PM

Great to see you back! Good luck with the training.

Bungy Girl · 04-11-2016 07:15PM

Welcome back! Barcelona will be great. Was there in 2011 for it (spectating only) and it's a great set-up. Was hot that year, not sure if that was an exception. Great city.

denis b · 04-11-2016 08:49PM

Thats fightin talk Tang with stealth training ðŸ˜႒. Enjoy the battle ahead and looking forward to the field reports.

RedRunner · 05-11-2016 03:18PM

Good to see you back B. Good luck on the road to Barcelona!

tang1 · 06-11-2016 07:09PM

Friday 4.11.16

Unscheduled rest, pitfalls of working a job that can't make its mind up if it's fooking striking or not!!!

Saturday 5.11.16

11.70 Easy@9.04min/mile in 1hr 46min 04sec

Needed the woolly hat on this to keep my thatchless head warm!!! Only settled into this run after 6 miles or so, couldn't relax or zone out prior to that for whatever reason. Not an enjoyable run but it's better than not being out at all. The pace & distance were no issue.

Sunday 6.11.16

6.10 Various@7.48min/mile in 47min 37sec

Was caught for time on this, normally like to do a 2 mile warm up before doing anything faster but had to leave it at just the one today, then into 4MP miles which came in at:

7.11, 7.09, 7.07, 7.08.

Then one mile cool down, my MP obviously isn't set in stone at this stage and may be north or south of the MP miles this evening. Plenty of time to decide on that at this stage though, 40 miles for the week on only 5 runs which I'll gladly take at the minute. Got my first weeks plan from coach Myles today to, can't wait to get into it next week.

tang1 · 11-11-2016 07:34PM

Monday 7.11.16

Rest, first week back with Coach Myles, hugely looking forward to see what he has in mind for me in the build up to Barcelona. As with Rotterdam I will predominantly take Monday as my rest day. If it's not broken and all that.

Tuesday 8.11.16

20 mins recovery, 2.12 miles covered in the allotted time, all feeling good.

Wednesday 9.11.16

6 Easy@9.04min/miles in 53mins 20sec

My second trip of the year into Summerhill to run under the lights. Like last year there will be a large chunk of my training done along this mile out & back section. Again all feeling good and body feeling strong. Had Mr Spring "The Fifth 9" for company on the iPod(won't be manys cup of tea so don't check it out).

Thursday 10.11.16

1 E, 8x3mins@10k(4&8th reps@5k) off 2min,1 E

Like a bear with a sore paw all day, had to turn down a date with two Boards A/R legends cause of working hours!! Got home with the smallest amount of daylight left so set off to get this done bringing the head torch as I'd need it. Done a 1.5 mile warm up and started into the faster bits, the entire session lasted 40 mins so put the watch on elapsed time and ran these by feel rather than clock watching. More than happy when I finished and seen the splits:

6.15, 6.07, 6.07, 5.53, 6.08, 6.15, 6.08, 5.53.

The 6.15 were done either side of a climb on the route I done. More than happy with these and was not under pressure even holding back on these. Great little session finished in the dark. 7.80 miles in total.

Friday 11.11.16

6.10 Easy@9.02min/mile in 55mins 07sec

Little bit of soreness in the legs starting out on this but soon loosened out. Ran in a complete downpour but I enjoy running in the rain. Had to hunt a herd of heifers back into a field on my way back. Another enjoyable run.

ThebitterLemon · 11-11-2016 07:41PM

I suppose you gotta learn to walk before you can run...:)

Best of luck with it

TbL

tang1 · 11-11-2016 07:49PM

ThebitterLemon wrote: »

I suppose you gotta learn to walk before you can run...:)

Best of luck with it

TbL

I could retort back but I see from your own log your a bit sensitive at the minute so I'll let you have that one. Am sure Myles is fed up of you blubbering down the phone to him at this stage!!!

ThebitterLemon · 11-11-2016 08:08PM

I can't get through to him, either you're clogging up the line trying to find out what gear to wear in the rain, or he's not retuning my calls

TbL

tang1 · 13-11-2016 03:25PM

Saturday 12.11.16

1E, 4x10min@10mile pace off 2mins, 1E

Flutted around most of the morning and early afternoon putting this off but then read TbL's savage MP session I was inspired(threw up in my mouth a bit after typing that compliment!!). If the auld man could knock 14 miles out sub 6.50min/mile I could manage 40mins. The instruction from Coach on this was to run the session at current 10 mile PB pace and not the one I'm aspiring to run, so that equated to 6.40min pace for the 10 min blocks.

Again done a 1.5 mile w/u and set off into the 4 reps, chose a rolling enough route for this as seen the profile map for the 10 miler in Ballyroan next month and it's something similar. The 4 reps came in as follows:

6.38, 6.34, 6.36, 6.34

Apart from the first they were all a tad to fast, how did I feel on them? Absolutely fine and finished strongly on the last. It felt comfortably hard, but with plenty more left in the tank when I was done. With cool down brought session total to 9 miles.

Sunday 13.11.16

10.30 Easy@9.02min/mile in 1hr 32min 57secs

Out just before 12pm to get this done, legs and body a bit tired on first few miles but that's the whole point of the session before I suppose, long run on tired legs. Body & legs woke up after 2 miles and I glided along for the remainder of the run. Lovely mild winters afternoon to be out running and one of those all to infrequent runs that you wish would never end. Just a shade over 41 miles for the week & 40 miles is now the regular weekly mileage thankfully. Should help as the mileage creeps up later in the training block.

ThebitterLemon · 13-11-2016 04:13PM

tang1 wrote: »

Saturday 12.11.16

1E, 4x10min@10mile pace off 2mins, 1E

Flutted around most of the morning and early afternoon putting this off but then read TbL's savage MP session I was inspired(threw up in my mouth a bit after typing that compliment!!). If the auld man could knock 14 miles out sub 6.50min/mile I could manage 40mins. The instruction from Coach on this was to run the session at current 10 mile PB pace and not the one I'm aspiring to run, so that equated to 6.40min pace for the 10 min blocks.

Again done a 1.5 mile w/u and set off into the 4 reps, chose a rolling enough route for this as seen the profile map for the 10 miler in Ballyroan next month and it's something similar. The 4 reps came in as follows:

6.38, 6.34, 6.36, 6.34

Apart from the first they were all a tad to fast, how did I feel on them? Absolutely fine and finished strongly on the last. It felt comfortably hard, but with plenty more left in the tank when I was done. With cool down brought session total to 9 miles.

Sunday 13.11.16

10.30 Easy@9.02min/mile in 1hr 32min 57secs

Out just before 12pm to get this done, legs and body a bit tired on first few miles but that's the whole point of the session before I suppose, long run on tired legs. Body & legs woke up after 2 miles and I glided along for the remainder of the run. Lovely mild winters afternoon to be out running and one of those all to infrequent runs that you wish would never end. Just a shade over 41 miles for the week & 40 miles is now the regular weekly mileage thankfully. Should help as the mileage creeps up later in the training block.

Nicely done, getting a bit of form back.

It was 15 miles though, eat a breath mint

TbL

tang1 · 20-11-2016 08:08PM

Monday 14.11.16

6.05miles Easy@9.03min/miles in 54min 46secs

Feeling the effects of a few drinks the night before on the first mile or so on this, the effects wore off the further i went. Massively mild day for the middle of November.

Tuesday 15.11.16

20 mins Recovery

I had to be smart with my time this week as my missus is in the States till middle of next week and our wee one had chicken pox for biggest part of the week. 20 mins is all i could get today as i was relying on in-laws to get out.

Wednesday 16.11.16

1E, 8x1min hills@faster than 5k(3min rec), 1E

Was not looking forward to this all week when i seen it on the plan, when you see DD saying a workout is tough, its bloody tough!!! Have a steep long hill a half mile from the house ideal for doing these, done longer warm up as i knew i would be shy mileage wise for the week. Used a road sign at the bottom of the hill as my starting point for these. They came in as follows:

5.33, 5.34, 5.53, 5.35, 5.33, 5.34, 5.53.

Reps 3 & 8 i had to step off the road cause of traffic and never paused the watch. Legs were wobbly come last on and i was gasping for breath. DD was on the money(mind you he runs his a damn sight faster than me).

Thursday 17.11.16

3.50miles Easy@9.04min/miles in 31min 44secs

Some contrast weather wise to earlier in the week, only had 40 mins max to get out and get showered and back, was suppose to do 6 but this is better than noting at all.

Friday 18.11.16

1E, 4x10mins@10mile pace, 1E

Same session as the week before, same 1.5 mile warm up and into the 10 minute blocks. Longsleeve base layer on underneath the t-shirt as it was baltic in the Royal county. Found these somewhat easier than the 10min blocks last week. Paces a little bit pacier than last week also but were very consistent and controlled:

6.33, 6.35, 6.35, 6.34

Happy with how i felt on this, felt more in control and stronger than last week. Legs and lungs not working as hard either.

Saturday 19.11.16

6.03miles Easy@9.02min/miles in 54min 25secs

Again a small window to get out, was suppose to get 10 in but had no time to get that done. Glorious winters morning for a run with heavy coating of frost on the ground and road. My favourite time of the year to be out running, give me baltic weather training any day over the warm weather kind.

Only just over 34 miles for the week that could have been a lot worse, i took every opportunity i had to get out and run and put two decent sessions in also. Bit of normality back hopefully this week, its great having people to give me the window to run but hate asking people to do so as i know not everyone gets my love for running.

tang1 · 27-11-2016 07:29PM

Monday 21.11.16

Rest, still a Homealone Daddy!!!

Tuesday 22.11.16

6.10 miles Easy@9.02min/mile in 55min 02secs

In-laws kindly obliged me again for this, was aching to get out after nearly 3 full days rest. Legs like Flubber they were that springy!!! Out and back route and I cruised along, bitterly cold but not leggings cold(never that cold!!!)

Wednesday 23.11.16

20 mins Recovery, recovery from what you may say?! The Queen was home so I only had a tiny window to get out. Shade over 2 miles in the allotted time.

Thursday 24.11.16

1E, 5MP, 1E

Was working the first overtime I have done in nigh on 6 years today so headed to Summerhill to make use of what daylight I had left and finish the run under lights. Loved the MP miles, man I was floating at one point I swear, felt effortless and hugely enjoyable. MP miles were:

7.20, 7.17, 7.17, 7.19, 7.18

Finished off with a mile cool down. Loved every step of this.

Friday 25.11.16

6 miles Easy@9.04min/mile in 54min 21secs

More overtime today(bleedin the state dry I am) but I have to put a pigeon on the Xmas table for the little tang's to!!! Summerhill once more and my mile in, mile out route. Some musical company on this in the shape of 'The Who's Greatest Hits'. Blame my old man for this, this was the only other music I heard as a child apart from John Beag and the likes.

Saturday 26.11.16

1E, 4x10min@10mile(2min rec), 1E

I was dreading this, I was mentally wrecked and tried talking myself out of it at least 100 times during work. Got out of work 20mins early which made a huge difference to me daylight wise. Parked the car up at Dangan church, where there is a 4 mile circuit here door to door. Got the mile easy done and straight into the 10min sections without thinking. Made every excuse under the sun to stop, head wasn't feeling the love even though the body was cruising laughing at me even.

Each one got easier I have to say & there was no mental excuses on the last one. No harder but also no easier than previous weeks. 10min splits were:

6.36, 6.34, 6.34, 6.34

Consistent if nothing else. 9 miles total for session.

Sunday 27.11.16

10 miles Easy@9.04 in 1hr 30mins 37secs

More mental tiredness, sleep has been bad with the missus being away, I'm a man who mentally needs his sleep or it impacts me greatly(wasn't always the way) Had to seriously daydream on this to get through it, mind drifted to San Seb and TbL, the tough SOB had to pull the plug on a sub 3 marathon, man up and get the 10 miles in. Last two were hard going I'll have to be honest but I got them done.

Good week that was interrupted again somewhat but I got 40 miles plus in all the same, I'll take that any week.

Dubgal72 · 27-11-2016 07:34PM

You gonna leave us hanging???

Pox all gone? Yuck, my two had that last year. Horrible but done and dusted....

Annie get your Run · 27-11-2016 07:44PM

Looks like a bit of a premature ending there, you'd want to watch that tang..

tang1 · 27-11-2016 07:50PM

Dubgal72 wrote: »

You gonna leave us hanging???

Pox all gone? Yuck, my two had that last year. Horrible but done and dusted....

Yeah all gone thanks DG, neither was ill thankfully, just looked like early pubescent teenagers!!!

tang1 · 27-11-2016 07:51PM

Annie get your Run wrote: »

Looks like a bit of a premature ending there, you'd want to watch that tang..

Shocked, literally shocked a lady of your stature could think such a thing!!! Wait your no lady........

Can I give more? The answer is usually yes

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