The Boggers Log

lukeeman wrote: »

Hoping to run a 5k in 20.15 range this weekend.

20.15 would be a backward step from your race on Sunday
Realistically you should be aiming for a sub 19.50.

Hey M,

No shape yet to run sub 20

Howya Gavlor, you running Waterford?

Unlike some I've only one account on here

TbL

Thursday: planned 5 miles easy. Was back in London and didn't get home till very late so no run.

Friday: planned rest day but I got a local early morning 5 miles done with half of it on grass at very easy pace.

Saturday: I'm gonna race a 5k tomorrow but last night I see that glue sniffin wannabe AGYR saying I was running 12 miles a week. A quick tot told me I'd already run 15 this week, so she can't be trusted . Anyway I decided to get out in the rain for just over 6 miles easy.

I'm currently running very low mileage as a result of a number of different factors, different focus in my plan, no immediate target race, work is nuts, my missus is nuts, I'm enjoying the running with the lower miles and there's obviously not the same pressure as when you're trying to cram in upwards of 50 miles a week.

Funny thing is even with the low mileage I'm starting to feel better and I'm getting stronger week on week. I don't sweat it if I miss a run and with the low volume it's easy to change things around if needed.

The S&C is definitely helping and since I ditched the Hokas I've far less niggles. I'm going to try and lower my pb's over the shorter stuff, a 1 second PB over 5k is the only improvement I've had in a year and that's not good enough, especially when you see really auld lads like Murph getting faster!

Need to dig out the exact figures but I want to lower all of these;

5k: 19.2x
8k: 31.3x
10k: 39.2x
10m: 64.xx
HM: 1.25.xx

I've also decided not to do the Waterford half so if they are still allowing transfers I'll give mine away just send me a pm.

TbL

AIMS certified so I'll take that.

It'll be moot by April anyway as I'll have run 1.23

TbL

OOnegative wrote: »

Do tell, where's the Half in April?

Thinking of doing the Bath half in March, if I can get an entry!!

TbL

Itziger wrote: »

I know a short downhill one in Valencia (interior) in April. No kidding. You don't get a pb there you should sue the organisers.

I've done 1.19 twice!!

Valencia in April, feck sake I melted in Valencia in the end November!!!!

TbL

Today: plan called for a raced 5k. About 5 weeks ago I raced a 5k and could only manage 20.42, and last weeks 8k time suggested that I should be able to put a decent dent in that. I hate 5k's and usually only run them as part of a marathon training program so I wasn't sure what to aim for.

Got guidance to go out a bit aggressively and try and hold on and do my best to not get isolated. So a change from the initial sub 20.15 to a sub 20 was the plan and I was told not to worry about blowing up.

Headed over the back roads to Moycullen after a slight detour due to taking a wrong turn! Registered, and went for a warm up with a friend. The start was a little chaotic, we were informed that there'd be a 10 minute delay due to locals attending mass and there were kids milling about everywhere. Great to see the enthusiasm from the kids but it was a bit like running the bull run in Pamplona at the start!

First k was up a slight incline and into a stiff breeze but I was feeling ok and when I saw the first mile done in 6.10 I started to get notions. After about the first k, I was running completely on my own with no one realistic to chase, and it was starting to get tough. About the half way point the wheels really started to come off and I was leaking time. By 4K the watch showed average pace had fallen to 6.23 so I tried to move up a gear but it was a hard with no one to run down. Crossed the line in 19.52 (watch pace 6.20) and was initially very happy but my brain was telling me that I didn't flog myself enough and I left 19.45 out there today.

Not that it makes a huge difference in the scheme of things as it was just over 30 seconds outside my pb, but I was a little annoyed with myself afterwards.

Gonna try and keep MartyBoy in my sights next Sunday for the county 10k.

It's less than 5 months since the knee op so it you told me in July when I was walk/jogging that I'd go sub 20 in November I'd have gladly taken it.

Onwards and upwards (hopefully)

TbL