BQ or Bust!

Wubble Wubble wrote: »

That's an excellent session in the bag. It can't have been easy to keep going when you were regularly being lapped. I'd take that one as a win!

Thanks J. But being lapped is no problem at all - all part of the fun in long marathon group sessions on the track.

Thu 5 Oct

Tempo Thurs: 16.1k (10 mi) @ MP

It is becoming customary now to do these MP runs on the Royal Canal between Maynooth and Leixlip. I bumped into TRR just before heading out and he mentioned a current injury he’d picked up doing a canal tempo, so not the best thought to have in the head setting out. But then again, this would be ‘only’ a MP run, so perhaps not as great a stress on the body (although I was certainly not underestimating it). I was under a little time pressure so minimised the warmup to a mile and geared up to MP just past the Maynooth railway station. The five miles towards Leixlip took me all the way to the Dublin county line near Leixlip, where I turned into the breeze for the return journey.

Splits:
4:40 4:43 4:46 4:39 4:41 4:42 4:42 4:46
4:42 4:48 4:40 4:44 4:39 4:34 4:47 4:42 (4:39)

Enjoyed this. The changing terrain underfoot means you can’t ever really switch off and have to keep your wits about you. HR in the right place, at around 85% of reserve. Feeling really good the past few weeks, it has to be said.

Fri 6 Oct

11.5k @ 5:46 (7.1 @ 9:17)

Easy jog out to St. Anne’s park and back, joined by M & DD for a good part of it.

Sat 7 Oct

Rest.

Sun 8 Oct

Irish ¾ Marathon: 31.65 @ 5:13 (19.7 @ 8:24) HRR 164 (78%)

I’ve read about this event with a mild curiosity over the last few years. Delighted to finally go down and do it, as FBOT was pacing the 3:30 group and had given me his 'bring a friend' entry. The mrs signed up too, and off we set for Longwood, Co. Meath around 8 o’clock. Very smooth operation, with lots of easy parking close to the start line and a pretty slick marshalling operation. Said hello to a few current and former boardsies, clubmates and parkrunners before the start (and a few more afterwards too). As most people know, the majority of runners do this event as a final 20-mile LR, and the pacer groups run not at MP, but at the appropriate steady pace for the various headline targets. FBOT was one of two 3:30+ pacers and I joined the quite sizeable group that gathered around his green balloon.

The steady pace, at only 5% slower than MP, is challenging enough for a LR and a considerable fitness test. Really enjoyed this, breaking the Hanson rule and going beyond 16, having taken an extra rest day yesterday to partially atone. Very sociable run, great atmosphere in the group. Our pacer was in fine form, keeping everyone motivated and relaxed throughout. The group seemed to respond well, and hopefully most of them will toe the line in three weeks time.

The sign on FBOT’s back said 5:13/km and that’s what we did. Another pacing masterclass from the NS stalwart.

First time I ever saw fruit cake at a water station. Naturally I tried this and it went down quite well. Jelly babies at the next. And crisp sambos in the hall afterwards - another unique touch. Terrific event, and a great way to end one of the highest mileage weeks I’ve done yet.

WTD: 97k (60m)
MTD: 113 (70)
YTD: 2,440 (1,517)

Annie get your Run wrote: »

I love the Royal Canal, am lucky enough to be close to it too, which reminds me, I must get down there this weekend!

The 3/4 marathon is (IMO) even better organised than the big event Dublin It was my first ever sighting of AMK (was too shy to say hello) and likewise, spotting fruitcake at an aid station!!! Along with watermelon and all sorts of other amazing goodies, they also had women's size singlets in a world full of oversized t-shirts. I can't wait to do this again sometime in the future.

Sounds like you enjoyed the day out and why not with PPE at the helm .

Ha ha. I had an AMK sighting too - twice In a week! PPE? You'll have to explain.

Two weeks to go. Have been thinking more about the marathon target. I am probably going to be less conservative than previously suggested.

Mon 16 Oct

Easy 13k (8.1m)

Early out and back to Irishtown Nature Reserve before the ex-hurricane. Nice morning. Early light got really weird for a minute or two just before the turn, but otherwise a normal sort of morning before the later turbulence.

Tue 17 Oct

Strength: 6 x 1600 (800m jog recovery)

Phoenix Park again. Was on the way to the Polo Grounds but changed my mind while driving across the Acres and decided to run around the pitches instead, after a Munich Hills warmup. A few branches down from yesterday's high winds, but otherwise calm in the late afternoon glow. Had to wear the shades with the low sun. Nearing end of first rep and bump into AMK for the third time in a few weeks. Passed him again another couple of times as he was doing the lap in the opposite direction, laying down a nice pace as I plodded around at MP-10s. I find this session tougher than the longer intervals for some reason, but got it done. Felt tired and form felt a bit all over the place on the bumpy enough surface.

Splits (target: 4:38 /k = 7:27 /m = 7:25 /rep)

7:21 7:17 7:20 7:18 7:11 7:15

Second last rep was without looking at watch and as usual in that case a bit fast. In general this felt like a bit of a grind, and I was happy to get through unscathed. Last of the speed/strength sessions. They have gone well.

Total with warmup and cooldown: 19.1k (11.8m).

Wed 18 Oct

Rest.

WTD: 32k (20m)
MTD: 229 (143)
YTD: 2,557 (1,589)

Sat 21 Oct

14.5k (9m) inc. Poolbeg parkrun easy

Over and back to Irishtown with FBOT and Ferris to check out this recent addition to the Dublin parkrun scene. Nice out and back route to the Nature Reserve (including the hill) and a couple of loops of Sean Moore Park. I jogged around with some clubmates while the lads gave it a bit more effort. Tough enough course, but quite scenic, with a fine view of our wonderful state-of-the-art refuse-incineration facility. Better than Ballina parkrun's sewage works all the same! Pretty cold morning, and we earned our post-run breakfast.

Sun 22 Oct

Easy 13 (8.1)

Took myself through town and out the final couple of miles of the marathon course, turning back at Nutley Lane. Just to remind myself of how flat the final stretch is. And because Northumberland Road can’t possibly be appreciated when you’re struggling to finish. Looked magnicifent today. Waved at denis b in Ballsbridge, looks like he might have had a similar plan. Spotted racheljev too, later on.

Hansons don’t do long taper - another 50 mile week, with the intensity kept constant until the final 10 days or so. Finally back on track for 2,000 miles this year, having been behind schedule nearly all year thanks to the shorter stuff. Might make it after all.

All easy for the next week (and beyond), obviously. Roll on!

WTD: 82k (51m)
MTD: 279 (174)
YTD: 2,607 (1,620)