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The Boggers Log
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ThebitterLemon wrote: »
Lol
I'm glad I didn't show the attachments
TbL
It's purely for medical purposes!!!
That’s what they all say :pac:0 -
Monday: planned rest day, got an early morning massage and left work at 3pm to get home ahead of the worst of the weather. Took the eye off the diet ball and retired to the couch with a bucket of chocolate and a multi bag of Rancheros! Had a chocolate hangover this morning
Tuesday: plan today called for 7 x 800 metres @ around 3.20 pace off 90 seconds jog recovery.
Headed to Dangan to do this early this morning. Beautiful sunny morning, but I felt tired and sluggish and I needed a 2.2 mile warm up to feel in any shape to start the 800's.
Did the 800's on the track. Jogged all the recoveries but only took between 65-70 seconds as I wanted to start the 800's on the 200/start lines. When I saw this session on the weeks plan I thought that'd be a piece of piss but I found it harder than expected. Glad to have it out of the way as I'm travelling to Paris and won't get a chance to run tomorrow.
3.18
3.14
3.16
3.17
3.14
3.15
3.12
TbL0 -
Wednesday: planned 5 miles easy, was in Paris all day and changed around Friday's planned rest day to today.
Thur: planned 5 miles easy. Met up with Ecoli outside Santry Park, I'd say it's over a year since he'd provided counselling/ran with me. I'd usually be apprehensive about one of his magical mystery tours as I never knew until we started what the session involved apart from a bucket of pain, but this time it was only easy miles and a catch up. He looks like he's aged a bit since I've seen him last, he now looks like he's legally eligible to vote
Great to catch up and we got 5.8 miles easy around the park @ 8.08.
I've also decided to put thoughts of doing a marathon in the next 9 months out of my head and concentrate on the shorter distances. Most of my shorter PB's are soft and I'm going to start targeting them and increase my racing frequency. I'm looking at doing a local 5k this weekend and I'd like to improve on the 20.40ish I did a few weeks ago and ideally go comfortably under 20.30. Want to try and hit 19.15 before the end of the year.
TbL0 -
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There is a good fast one ran by Duhallow AC in Newmarket Co Cork the week before christmas. Flat course and a deep enough field without having to trek to the big smoke.
Yeah but he'd have to go to Cork
. You'd be very welcome in the big smoke for jingle bells, you'll know about 90% of the field although that might put you off rather than encourage you!
Tom Brennan Memorial on New Years Day is also a good one.0 -
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ThebitterLemon wrote: »Wednesday: plan called for 5 miles easy.
given that I'm away for the weekend I brought forward my weekly 10 mile "long run" by a day.
Worked through lunch to get this done in the late afternoon around Dangan. I had planned on just plodding around and was doing 8.40 pace nice and handy when I met up with a fast lad I know at the end of mile one. The pace went up rapidly and after 3 miles I'd to make my excuses and let him off. The run ended up at steady pace and although not planned it was the longest and fastest I've run in over 4 months.
10 miles @ 7.37
Also did a S&C session focusing on mobility.
Thursday: swapped rest days and took today off after a late night day at work.
Did another S&C session that focused on core, felt like someone was taking a Stanley knife to my blubber!!
Friday: plan called for wu/cd with 2 x 90, 4 x 60, 4 x 30, 4 x 15 seconds hard, off equal recovery at steady pace.
Heading to Delphi for the weekend so I headed to Dangan. Got a short warm up done and hit the track for the faster stuff. Didn't like this session the last time I did it but thought I'd manage it handy enough. I'd planned to run at least 400 metres for the 90 seconds. Went through 400 metres around 88 seconds but although the legs felt ok the heart rate was very high and I was struggling. At this stage I should be able to manage a few 400's at that pace but I was buckled. I actually had to walk after the first 60 seconds rep. Found this very very hard and the paces kept slipping as I went through the reps. The only consolation was that I finished the session when my head was screaming at me to pull the plug. First session in a long time that I've had such an epic fail.
TbL
Check back on your emails horse
Overall you are working for 20 min and don't underestimate the session its a tough one. Err on side of caution in the hard efforts and keep honest on the recover sections. Focus is on not letting the body really recovery so HR is high throughout the session so I really want you to avoid overcooking in the early stages
Fair play on gritting it out man, no harm having the odd session you just forget the splits and grit out. Will stand to you when you have to dig deep in races as it's a hurt that is hard to replicate in training too often.0 -
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Friday: got an early morning 5 mile nursing home special done around a local route. Slow, laboured and uninspiring.
Saturday: travelled on Friday evening with the young lad to see the Stoke/Leicester match so no opportunity to run.
Sunday: plan called for a raced 8k and I'd earmarked the Corofin 8k for this. Nearly decided to can this as I'd a terrible week and wasn't really motivated. In the end my daughter wanted to do it with me so we headed down together. Very well organised race with just under 200 running. Wasn't sure at all what to target here but I wanted to come in under the 6.43 average pace from the 10k two weeks ago.
Ran the first km with a friend of mine in around 6.30 pace but I didn't feel great so eased it back slightly. I'd set the watch to average pace and after 3k I was at 6.34 average pace. I was managing it ok and tried to pick it up a bit but by kilometre 5 the demons appeared and I was struggling (slow down, you've had a tough week, jog it in with my daughter) and the watch showed 6.33 average pace so I was treading water. There were a few long straights and I could see 3 runners in front of me and just tried to keep up with them. Passed one and then another at 7k but he responded and picked it up himself. Was really struggling here and in the past I would have meekly let him take me (calm down Tang) but I kept pushing and managed to hold him off.
Finished with watch showing average pace of 6.30 and clock time of 32.42.
Not a great time but it's almost 2.5 mins faster than the Steets of Galway 8k in August and I didn't give up.
Hopefully another step on the road back.
TbL0 -
ThebitterLemon wrote: »Was really struggling here and in the past I would have meekly let him take me (calm down Tang)
TbL
Tart, gave up no fight, just like OUR day on the Royal Canal!!!Well done, dug in and gave your all on the day, can't do anymore than than that C.0 -
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