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The Boggers Log

ThebitterLemon

After some sage advise from Krusty, I've decided to dip my toe into the training log pool.

My 12 month objective is to crack a sub 3, but my immediate objective is to run a 3.05 -3.07 in Seville in February.

I've done a few marathons and did Valencia a couple of weeks ago as a training run (fantastic event by the way), and I've started a 12 week McMillan running program last Monday.

I'll try to post here as frequently as possible and would appreciate any feedback proffered.

Again, tnx Krusty for his time and inputs.

TbL

3 sessions completed so far;

1. 30 min warm up followed by, 22, 30 second strides with 1 min recovery run at between 5k and 1 mile race pace. 15 min cool down jog

2. 70 mins easy run

3. 50 min easy run

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ThebitterLemon

career move wrote: »

Ahem :eek:

Yes sorry, I forgot another auld bird CM, did fantastically well at The One Flew Over the Cuckoos Nest Championship

Well done K

TbL

career move

ThebitterLemon wrote: »

Yes sorry, I forgot another auld bird CM, did fantastically well at The One Flew Over the Cuckoos Nest Championship

Well done K

TbL

Thanks again. You're really too kind!

I'm glad to see that you didn't repeat the double posting that you did on my log so you're not totally senile

Duanington

Why the disappointment with the pace of the 10 miler, C?

It looks pretty good to me to be honest....not patronising a man of your vintage when I say but I genuinely wouldn't read anything into that for a good while yet. If anything, you'll surely get a bit more endurance back into the system by being out for longer.

ThebitterLemon

Tnx Double D, I suppose I was a bit surprised with the effort it took out of me, I was flagging from mile 5 and I thought I'd be in better shape after 2 weeks of easy aerobic stuff. In the scheme of things it's no big deal (the main thing is the back held up). I'd targeted a 10 mile run by 1st September so I'm a bit ahead of plan.

I going to do a few races by feel over the next few weeks and try and build in some road miles, all going to plan I'm gonna try and "race" the Galway Bay half first week in October.

You're flying, must be all those elite athletes you're hanging around with

TbL

Duanington

ThebitterLemon wrote: »

Tnx Double D, I suppose I was a bit surprised with the effort it took out of me, I was flagging from mile 5 and I thought I'd be in better shape after 2 weeks of easy aerobic stuff. In the scheme of things it's no big deal (the main thing is the back held up). I'd targeted a 10 mile run by 1st September so I'm a bit ahead of plan.

I going to do a few races by feel over the next few weeks and try and build in some road miles, all going to plan I'm gonna try and "race" the Galway Bay half first week in October.

You're flying, must be all those elite athletes you're hanging around with

TbL

Goof stuff, all progress in the right direction - fair play to you

Looking at that Galway bay half myself actually, hopefully see you there.

FBOT would be morto if he knew you were calling him elite, he's modest like that :pac:

OOnegative

Duanington wrote: »

Goof stuff, all progress in the right direction - fair play to you

Looking at that Galway bay half myself actually, hopefully see you there.

FBOT would be morto if he knew you were calling him elite, he's modest like that :pac:

Am sure he means Freddy DD, FBOT elite, only when he posts his lazy ass here!!!

Duanington

OOnegative wrote: »

Am sure he means Freddy DD, FBOT elite, only when he posts his lazy ass here!!!

ha ha ha

Neady83

You're making great progress C, nice going.

ThebitterLemon wrote: »

all going to plan I'm gonna try and "race" the Galway Bay half first week in October.

Just wondering if you think that the concrete on the prom would be hard on your back? Plodding on the prom is ok every now and then but I find the concrete really tough on the body especially if you race on it.

I know that asphalt isn't a whole lot better but there's definitely more give with it.

Just a thought.

ThebitterLemon

Neady83 wrote: »

You're making great progress C, nice going.

Just wondering if you think that the concrete on the prom would be hard on your back? Plodding on the prom is ok every now and then but I find the concrete really tough on the body especially if you race on it.

I know that asphalt isn't a whole lot better but there's definitely more give with it.

Just a thought.

Tnx Neady.

Yep always hated running on the prom, I'll be a traffic nuisance and I'll be running along the side of the road for as much of it as possible!

TbL

martyboy48

I'm doing the 10k so will be on hand to offer some 'encouragement ' ☺☺

ThebitterLemon

Not a great start to the week, and no running at all Mon-Fri.

Pilates was cancelled for the week. Managed to get to the gym for a session on Monday evening, felt awful, almost 3 weeks since my last session and I've a belly like a constipated bullfrog! He did a general "light" session that left me drained.

Tue/Wed/Thur: travelled to Stoke with my young lad and his buddy. Went to Alton Towers for a day, spent a small fortune on tickets and fast passes, which ended up being a complete waste of money as myself and the young lad are scared ****less on normal rollercoasters, never mind these puke inducing death crates! There's one called "oblivion" that has a straight drop to the ground and below into a tunnel. Mother of Christ I couldn't even look at it from terra firma!!

Watched Stoke getting a spanking from Wigan on Wednesday evening, one of the Stoke players got sent off with 15 mins to go, my young lad said out loud, "pity he couldn't send the rest of them off and put us outta our misery"

Friday: gym session focusing on the glutes, felt tired before during and after. Trying to mind 2 hyperactive young lads for a few days isn't easy!

Sat: had entered the Claregalway 10k organised by the Clare River Harriers, eldest daughter was to do this with me but she's a bad cold and decided to give it a miss. Was a 6pm start and it was very warm and muggy when I got there just after 5.

Was just finishing my Mr Bean routine when MartyBoy roared into the car park shouting out the window offering to pull something for me

Life's not fair, Marty goes to Lanzarote on holidays and drinks so much beer that the local Mayor has enacted legislation to rename San Miguel, San Martin but yet he can still look like a greyhound in a bikini while a sniff of pizza and a few skittles and I explode like a teenage zit!!

Maybe I should go back on the beer coz Marty ran a cracking race running a PB.

My plan was to run steady 7.30's but I've no discipline and the first mile was under 7 mins, I knew I couldn't hold this pace but I decided to do as many 7 minute miles and then hang on for dear life. I ran my worst ever 10k here last year and I was determined to finish it running.

Was tiring badly at mile 4-5, and pace was dropping fast but around mile 5 a big Craughwell runner passes me, I decided to stick with him and passed him again as the pace picked up. Effort was high and he passed me again, I decided to ignore the watch and just old fashion race the guy. He passed me two more times and at 9k he made a big effort to kill me off, was fcuked but was really enjoying it. Put on a big "burst" on the home straight passed him and two other runners.

Was delighted with that, my times are very soft at the moment but I'm not really training and the buzz I got from that last mile and a half "racing" was brilliant.

Think the Claw won it in just over 30 mins but I was disappointed that there was no sign of his remora fish Double D

I'm gonna see will the Glue Factory take my back gently to muck out the stables with a session a week to try and get the speed back in the legs.

6.52
7.04
7.00
7.01
7.12
7.00
6.09 for bit

43.55

Great event very well organised

TbL

martyboy48

Good to meet you again chief....

To be honest, I was more happy to see you giving a spurt to the line than my small PB....
Good to see it all holding together

Did a small cool down and was finishing up when I heard a 'pssst, is he gone yet??', from the bushes

: D

snailsong

Fair play, C. Good to see you back racing.
Well done on winning that battle. There's nothing like a duel on the home straight

I got a late entry for the Galway Bay Full so I'll see you there.

If you fancy a break from routine there's a nice 10 miler in Castlebar on Sept 9. Mostly on the Greenway which is compacted gravel mainly. Flat but a bit twisty.

MrMacPhisto

ThebitterLemon wrote: »

remora fish

I had to google that, and I am glad I did. Brilliant

AuldManKing

I think DD was minding his bag.

ThebitterLemon

Mon:

Am: hour of 1on1 Pilates

Pm: S&C, focused on shoulders and back, found this tough and back was a little tight that night.

Tue: an hour of S&C he did a heavy session focusing on glutes.

Flew from Dublin to Manchester for a meeting in the afternoon. Later that evening Stoke were playing Huddersfield in the league cup so jumped in a taxi to Stoke and took in the match including one of the best own goals you are ever likely to see.

Wed/Thur: train to London for work and then back to Dublin.

I'd entered the Celbridge 5k on the off chance I'd make it back in time from London.

Had a target of 21 mins in mind after last weeks 43 high 10k. Race pick up and logistics seemed to be very well organised but there wasn't one person that I knew there. Thought I might see Ronseal or Murph but the only person I recognised was a very officious Dublin Runner helping at the starting line.

I'd planned to try the following splits, 6.45, 6.40, & 6.35 to go sub 21 but as usual I messed it up and a too fast first mile almost cost me dearly. Was hanging on at the end and had nothing left at all, collapsed on the grass and the Order of Malta guy came over to check on me when I hadn't gotten up after a few minutes!

Found that very very tough and I think I'll struggle to go sub 20 anytime soon but I'm happy with the time and effort off no real training or miles.

I've gotten a temporary reprieve from the Glue Factory Stable abattoir and I've been moved to the field beside the pasture! I'm going to do one structured session a week for 6 weeks and see where that brings me.

6.34
6.43
6.37
5.59 bit

20.44 and about 35 seconds quicker than Rooskey 4 weeks ago.

TbL

OOnegative

The Connemara pony is back in the Glue Factory!!!

Swashbuckler

ThebitterLemon wrote:

I've gotten a temporary reprieve from the Glue Factory Stable abattoir and I've been moved to the field beside the pasture! I'm going to do one structured session a week for 6 weeks and see where that brings me.

Welcome home

Duanington

Happy days - more progress, good stuff.

Murph_D

Ronseal?

Nothing wrong with that 5k from where you’re at. Better race you soon before you get too fit. Well done sir.

ThebitterLemon

Murph_D wrote: »

Ronseal?

Nothing wrong with that 5k from where you’re at. Better race you soon before you get too fit. Well done sir.

Tnx D

Auld man King, Ronseal - mahogany colour

TbL

AuldManKing

ThebitterLemon wrote: »

Tnx D

Auld man King, Ronseal - mahogany colour

TbL

:pac::pac::pac::pac::pac::pac::pac:

aquinn

I have to say that is great going. Well done.

That nutjob UM1 was just ahead of you.

ThebitterLemon

Friday: late home after travelling down from Dublin. Ran around the pitch after daughters GA match. Stiff and tired and pace was very slow.

3 miles easy on the grass.

Sat: 5 miles mainly on the road but also included a couple of laps of the GA pitch. Spent 30 mins stretching afterwards, back and glutes tight.

Sun: planned on running for an hour very easy. Pulled the plug after 52 minutes as I was feeling crap.

Plan for the next few weeks is to do one session a week and slowly build the consistency and mileage. I'm looking to get in a few races as well leading up to the Galway Bay half where I'd like to think I can go sub 1.40.

I'm ahead of the targets I set myself for 1st September and by the 1st December I'd like to have at least one 18 mile long run done, go sub 20 for 5k and have a couple of 40 miles weeks in the bank.

TbL

ThebitterLemon

Mon:
am - hour of 1on1 Pilates
pm - hour of S&C he concentrated on legs and glutes.

Tue: had planned on a few easy miles but a very long day at work and I came home and straight into bed. 10 hours kip! Bliss!

Wed: another very early start at work but I took a long lunch break. Had planned on doing the first of my weekly glue factory sessions. The plan was for 3 sets of (90 sec x 4), off 90 sec, 60 sec & 45 sec each set. Pace was down for 5k.

am - Got a very easy 2 mile warm up around the trails in Dangan and then hit the track. I was tempted to forget the 90 seconds and run 400's instead but decided it was a bit early in my return program to start deviating from the plan so just stuck to the 90 seconds. Happy enough with this, never gagging but the last one was tough.

I think I agree with Ronseal who posted on Swashbucklers log that he thought walked recoveries were not a good idea. I walked all the recovery and I think I'd benefit from slowly jogging them. Think I'll drop a bit of pace to jog the recovery next time. Made a mess of the first set and only did 3 so I did an extra rep during the second set.

Set 1: (5.44, 6.01, 6.06)
Set 2: (6.08, 5.57, 6.00, 6.13, 6.01)
Set 3: (6.05, 6.05, 6.08, 5.35)

pm - did an hour of S&C, concentrated on arms and shoulders.

Might pop up to Castlebar to do the 10 miler for my long run on Sunday if I can get planning permission.

TbL

RayCun

I think the walking/jogging thing depends on the pace of the intervals. If you are running at tempo pace, you don't want your heart rate to drop too much between intervals, so you keep running. If you are doing short sprints, you want to be fully recovered for each one, so you walk.

ThebitterLemon

RayCun wrote: »

I think the walking/jogging thing depends on the pace of the intervals. If you are running at tempo pace, you don't want your heart rate to drop too much between intervals, so you keep running. If you are doing short sprints, you want to be fully recovered for each one, so you walk.

Thx Ray,

Was just thinking that walking during a session could lend itself to stopping and walking in races as has happened to me a few times in the past.

Would 90 second reps be considered short sprints?

TbL

Swashbuckler

ThebitterLemon wrote:

Was just thinking that walking during a session could lend itself to stopping and walking in races as has happened to me a few times in the past.

Given you are officially back in the glue factory I can assume there will be plenty of sessions that specifically target the mental aspect of racing. It's no coincidence that my mental toughness has increased since November of last year!

As for walking, you'll probably be told if it's the wrong approach but generally vo2 max - walking acceptable and sometimes preferable. 5k/10k stuff - active recovery preferable. Tempo stuff - jog preferable. But it seems like it is very specific to not only the session but also the athlete.

ThebitterLemon

Swashbuckler wrote: »

Given you are officially back in the glue factory I can assume there will be plenty of sessions that specifically target the mental aspect of racing. It's no coincidence that my mental toughness has increased since November of last year!

As for walking, you'll probably be told if it's the wrong approach but generally vo2 max - walking acceptable and sometimes preferable. 5k/10k stuff - active recovery preferable. Tempo stuff - jog preferable. But it seems like it is very specific to not only the session but also the athlete.

Tnx SB, I'm only back part time

, one session a week for 6 weeks to see if I can keep it all together! Like to think I'll graduate from prit stick to full superglue in the next 2-3 months.

I reckon an active recovery today would have made a much harder session for me but I was delighted to get it done

TbL

Swashbuckler

ThebitterLemon wrote:

I reckon an active recovery today would have made a much harder session for me but I was delighted to get it done

With my eagerness to address the question I forgot to say well done on the session! You're officially back. Given the circumstances and the fact you're easing back into it I wouldn't worry about walking recoveries at the mo.