The Boggers Log

Swashbuckler wrote: »

I had that same session today. Couldn't manage active recovery between all the sets. Had to walk a good bunch of the recoveries. killer session.

Yeah, I completely underestimated it, was happy that I managed not to have to walk. Had to can the cool down as I was caught for time (and wrecked!)

TbL

healy1835 wrote: »

What pace were 60 secs 'on'?.........

Too fast for my current ability if you're to believe the watch but it's never right on the track. Fastest one by a fair bit was the last one at 5.25 pace...

TbL

Annie get your Run wrote: »

Wouldn't it be more beneficial to look at the time it took to run the 60 seconds if you're using a track? As you say paces are never right there.

If you're doing Dangle Balls 5K for the love of god don't do a moonlight flit in and out!!!

You're right it took me 60 seconds

Don't worry if I'm doing the Dangle Balls I'll say hello

TbL

Wed:Thur:Fri: was in London with work and it was a bit mental. Headed from London to Stoke on Wednesday afternoon to take in the Stoke-Liverpool game (shouldn't have bothered) and I'd planned to come back to London on the first morning train. Got a call Wednesday evening telling I'd to be at a meeting for 7.30am Thursday! Ended up in a taxi after the match for 3.5 hours to get back to London.

No running for the 3 days which was a little disheartening.

Saturday: 4 mile nursing home special started off real slow and picked it up a bit for the last mile. 4 @ 8.29. Got a bit of an unscheduled S&C session done as Mrs TbL had me move two pallets of wood into the shed, log by log!

Sunday: decided to head up early this morning near Snailsong territory, Ballina, for a 10k race. Registration at Ballina Soccer Club was pretty straightforward and I was handed my number, a beanie hat and a yoke that looked like a house arrest ankle monitor. "Wha's this thing", says I. "That's your timing chip", he said with a straight face. "Jesus" says I, "it's a bit on the chunky side, chunky chips" "you put it on your ankle or wrist" he said. "Might need to strap it to my back"

Decided I'd put it on later so as not to tire myself out unduly There was a running track beside the soccer club and I spent a half hour warming up and stretching. Was a perfect day weather wise for running and I was targeting a sub 41 having run 41.06 two weeks ago. I've made steady improvements off a low base over recent weeks and it's easy to stay positive and focused when you're seeing results. In the past I've been guilty of downing tools mentally when my target time seemed like too tough an ask.

Started off without much fuss and I hit mile 1 in 6.19, feeling good, by mile 2 the average pace was 6.32 and I was really struggling. Got to 5k in 20.33 and I felt like the effort was very high. A guy came up on my shoulder at 6k and that enabled me to at least maintain my pace and he drifted back. I knew the last 2k were in Belleek woods and I had this lined up as my get out of jail excuse, I was looking forward to a muddy trail that would have "forced" me to drop the pace, got to the start of the woods but "Fcuk it", it was a compact hard surface and the leaves weren't slippery enough. Managed to reel in a guy ahead of me but was passed with 500m to go and was disappointed that I couldn't muster up any fight.

Finished 2 seconds faster than 2 weeks ago in 41.04 but I was bitterly pissed off as I was confident I'd go sub 41 handy. Have absolutely no excuses today, I was just poor.

Very well organised and a nice spread afterwards, I'd definitely do it again.

Need to stay consistent, focussed and understand that gains will be more marginal going forward.

I'll keep tipping away.

TbL

Mon: plan called for a rest day. Woke up and felt every one of my half century years, tired, weary and stiffer than an arthritic dog! Decided that sitting on the couch with a pound of chocolate feeling sorry for myself was counterproductive so I decided to get a proper Nursing Home special done. Wrapped up really warm, was only short of a plaid blanket . Got a very slow 4 mile NHS done @ 9.15. Felt better for it.

Tuesday: plan called for 6 miles easy. Got another very slow 6 miles done around a local route (including a few miles around a gloopy GA pitch) @ 9.01. PM: got a S&C session done, mainly concentrated on mobility.

Wednesday: plan called for 2 mile wu/cd with 12x90 seconds @ 6.40 pace off 45 seconds jog recovery. The memory of last weeks session lingered and I wasn't looking forward to this one little bit. Did a bit over 2 miles to warm up and then hit the track in Dangan for this.

First one was too fast as I was approaching the 400m line after 90 seconds. Slowed it down a bit but still kept the pace a bit under 6.40 to take account of the garmin overstating pace on the track. Maybe it was because of last weeks session and that I'd steeled myself for this session but I found this comfortable enough. Jogged all the recoveries and never felt like I was too far outside my comfort zone, even managed to get slightly more than 400 metres done for the last 90 seconds rep. Chalk and cheese compared to last week.

TbL