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

Wubble Wubble wrote: »

.....100% I'll be heading to Dunboyne. Sure for most of the MSBers it's a much shorter journey than St Anne's I think I'll push myself forward a bit more this time and see what happens....

Best of luck.....ENJOY!!!

tang1 wrote: »

Nice debut, not that I expected anything else really. Best of luck with the club, the colours suit you. Does low centre of gravity mean your smaller than some and were able to squeeze through the small gaps........

Thanks B. It's means I was perfectly sized and balanced for the job at hand

Day | Date | Plan | Miles | Avg Pace | Avg HR | Max HR | Comments
Monday | 09/01 | Easy | 6.86m | 08:41 | | | Easy run with Ferris |
Tuesday | 10/01 | 8x60secs Hills RI120 | 5.7m | | | | Had to cut the wu and cd short to squeeze this in. First 2 were slow and steady just working into it. Next 4 were decent effort while last 2 were on the flat on way back to the house
Wednesday | 11/01 | Easy | 7.4m | 08:37 | | | Easy miles on tired legs
Thursday | 12/01 | 3x10min LT RI120 | 10m |06:21/ 06:30/ 06:28| 153/ 155/ 157 | 161 | Not feeling this and as a result it was after 9 by the time I got out. Very sluggish during the wu miles and some glute/lower back pain but as soon as I started the faster stuff all settled down. The first rep was slightly wind supported while the 2nd and 3rd were back into the same breeze. Snow shower started as I was half way through the last rep. I was running into the breeze with the falling snow being lite up by the oncoming traffic. I really was loving life at that moment and if anyone saw me they would think I was nuts as I ran smiling along the coast in the dark through a snowy shower. LT pace turned out to be a little slower than I would like but effort was good and HR was in the right space.
Friday | 13/10 | Easy | 6.9m | 08:39 | 127 | 135 | Easy runs with Ferris. The buzz of the night before's run faded and was replaced by heavy legs for this one |
Saturday | 14/01 | Easy | 10.8m | 08:45 | 127 | 142 | 7 easy miles with murph before linking up with Ferris, Yaboya and Duanington for 3 more before I jumped out to assist with parkrun set-up in St Anne's |
Saturday | 14/01 | parkrun | 3.1m | 07:19 | 148 | 165 | Enjoyable jaunt around St Anne's parkrun. Record numbers despite the chill in the air. The new year is definitely upon us. Coffee and chats afterwards.
Sunday | 15/01 | Easy | 6.1m | 08:19 | 126 | 136 | A few easy miles before dinner to finish off the week. Legs still feeling heavy and some sciatica type pain in right leg early in the day. Cleared up by the time I got out running.


Not a bad week if I put it in context with the previous 2 weeks.

tang1 wrote: »

Table isn't very phone friendly!!!!

So does that mean you won't be able to read it and make smart comments insightful observations

Monday (16/01)
Planned - 6m Easy
Actual - Rest

Tuesday (17/01)
Planned 10m w10x60sec Hills
Actually 10.4m w10x60sec Hills

Perfect evening for running. Focused on holding form and driving straight down to try to activate glutes. Worked the arms to keep pushing for the full rep. Lungs felt this more that the legs. Rep 9 and 10 were the toughest. First 8 felt tough but OK. Strangely I finished with shoulder pain rather than quad burn that I expected. HR never even got in LT zone but I can tell you it felt like it did and more at the time.

Wednesday (18/01)
Planned - 4m/6m Double Recovery
Actual - 8.5m Easy (Avg Pace 08:25/Avg HR 126)

Thursday (19/01)
Planned - LT w 1x14mins/1x16mins RI120
Actual - LT w 1x14mins/1x16mins RI120

14mins - Avg Pace 06:13/Avg HR 153
16mins - Avg Pace 06:24/Avg HR 152

Conditions pretty good but never found a rhythm that got my HR into the right zone. Just couldn't get the legs to go any faster and yet they weren't burning or anything like it. Lungs were working and throat was burning as a result of re-flux but still never really felt under pressure just couldn't go any harder for some reason without going eyeballs out which I wasn't going to do as that is not how these sessions should be done ..........obviously the central guvnor just wasn't having it this evening

On the plus side paces turned out to be quicker than last week off lower HR so all is not lost

Friday (20/01)
Planned - 6m Easy
Actual - 6.9m Easy (avg pace 08:57/avg HR 123)

Straight forward easy lunchtime run with Ferris on grass in St Anne's.

Saturday (21/01)
Planned - 10m Easy finishing with MP parkrun
Actual - 8.8m Easy (avg pace 08:39/avg HR 121)

A few early easy enjoyable miles with Murph. Had to skip parkrun in the end due to other commitments.

Sunday (22/01)
Planned - 10/12m Easy
Actual - 12.4m Easy (avg pace 07:46/avg HR 131)

Jumped in with Ferris for his "long" run. Forgot to do my activation exercises and felt it as we went along. Had that dead leg feeling in the right glute that usual precedes a bout of sciatica. I know the drill at this stage and the exercises needed to release it.

Fastest easy run in a while but just tagged along with Ferris's plan and went with the flow. Apart from the glute issue all else was good. Headed to Blanch later in the afternoon to invest in more runners before the sale ended. 2 more pairs of GT-3000's ready to go into service over next couple of weeks.

tang1 wrote: »

All the best Sunday M, remember if a PB is in sight pull back & save your energy. You have a far more important pacing gig in Trim the week after to conserve energy for. Run well!!!

Cheers B.

Absolutely, all roads lead to Trim!!! Sunday is just a leg loosener. Obviously a PB this week would be nice but will mean nothing if I haven't got enough energy left to carry you over the line again on Sunday week

Annie get your Run wrote: »

Oh, and best of luck on Sunday week M!!

Cheers A.

FYP