"And why do we fall Bruce?"

OOnegative wrote: »

Welcome back UDH!!!

It's literally only after coming to me what UDH means, I was thinking you had made a typo!!

OOnegative wrote: »

I thought I touched a nerve so I didn’t ask weather you got it!! I won’t use it again.

No not at all lad, i can give it out and take it!

I kept thinking it was Up De something beginning with H but couldn't work out what ya meant until it popped into my stupid UDH out of nowhere!

Monday 15th- 10 miles GA

The plan had 9 miles in it but said I'd try and do the 1 second progression for the Boards March Challenge.
Lovely day out for a run around my go too loop. This loop is literally the back of beyond, it's so quiet but todays nice pace meant I was really able to take in the amount of littering and fly tipping going on. everything from bunches of bald tires to stair gates and everything in between including bags of used nappies, like WTF like.
Started the first mile at 7:49 and missed the first 2 splits by a second each time. I then hit the next 6 bang on and was cock a hoop! Was too fast doing the final one so slowed almost to a walk for last 30 metres but miscalculated the couple of seconds it takes for the mile to beep after the face goes from 0.99 to 1.00 so did this one a second too slow and fecked up the whole 10 mile slow progression. To cap it all i forgot to stop the watch until i did the short bit to my car and finished with a distance of 10.05 :rolleyes:

Tuesday 16th- 10 miles with 3 x 10 mins @ LT

Day in the office today so did this one on my way home around my own personal route!
LT should be in the range 6:10-6:15/mile when I was in better shape but said I'd aim for that this time out. I can't really remember these intervals tbh but i did them a bit on the quick side averaging about 6:05 each, I do remember being glad the third one was over though.
Before starting this one i caught the tail end of Moncrief Show and he had a guest on talking about some American cocaine smuggler and how he had to shed his load after being intercepted by DEA plane, a bear ended up eating one of the bales and has become pretty famous in death after it. Of course the show ends with Eric Clapton singing Cocaine which i had as an earworm for the whole trip, could have been worse as its a good tune!
Checked the song out on Youtube later and the comments are hilarious with people inserting their own lyrics to the tune set piece.
My own favourite being:

"When your parents get shot
And there's a clown to be fought
Bruce Wayne" :pac:

Wednesday 17th- 4 miles @ easy

Mrs CBG was on nights so swapped Wednesday and Thursday of the plan around. Handy trot around the Clondra loop on a lovely morning.

Thursday 18th- 10 mile endurance run

Maybe my favourite type of run lately. Nothing too exciting or notable about this one. Hit the 3 target paces and ticked it off the list.

Friday 19th- 8 miles with 2 sets of 5 x 300 metre intervals

First time setting up a workout via Garmin Connect (ReeReeG would be so proud!!).
15 minute warm up and then into them. Plan said mile pace which last years Boards TT gave me as 5:09 so aimed for that.
Pushed them too hard early doors not realising how deceptively long 300 metres actually is! The first 5 splits were 5:02, 4:55, 4:53, 5:01 and 5:04. Was glad of the 4 minute break between sets!
Next 5 on the homeward journey were 5:00, 4:48, 4:54, 5:01, and 5:09 where i was well out of steam!
Note to self, never underestimate a 300 metre interval again!

Saturday 20th- 10 mile progression

An attempt at the medium risk progression challenge which looks for alternate 1 second and 33 second progression splits.
Took the first mile nice and handy at 8:46 but did the next one at 8:44 (flip sake!)
Next mile was 8:11 which was bang on but ended up with the same split for the next mile.
Moving up a gear again and I land on 7:37 (1 second out). A bit further on and i can see 2 ladies walking and doing so socially distant meaning they are either side of the 1 car width road. If they don't hear me approaching I know i could give them a fright so I abandon the loop and just turn around.
For whatever reason I have a nose bleed during this mile and of course I'm wearing a plain white t shirt! Luckily its a light enough one so i don't quite look like roadkill when it finishes.
I miss the next progression with another 7:37 split but get the next one bang on at 7:04 but am too quick for next one at 7:02.
Miss the last 2 splits as well by a second or 2 with splits of 6:28 and 6:25 but an enjoyable run none the less and really helps with motivations so shout out to Shotgunmcos for the great idea!

Sunday 21st- 6 miles @ easy

Lovely morning out for a gentle run around. Following on from my earlier Clapton earworm, this morning I had another banging tune of his in Layla going through my head. Images of pink cadillacs and poor old Batts in the meat chill for company the whole trip (surely everyone gets the reference!!).

Brill to see ariana and Treviso smashing PBs in virtual TTs, really helps keep the motivation levels topped up, well done guys!

Treviso wrote: »

Don't worry, you'll be setting plenty of 5k PBs in training

I think you are entitled to a "recommend me to a friend" discount!

MY BAD wrote: »

Do you mind be asking who is your coach?

Not at all. John Starrett is his name. Treviso gave him a glowing reference and the proof has been in his times this year.
In the current times I just said why not and it should help keep up the enthusiasm and motivation.

Monday 12th- 8 miles back @ easy

Kids back to school today Did this one as soon as I got home from dropping them off. Handy one around some of the local roads. Nothing too exciting about it, did I mention kids are back at school!


Tuesday 13th- 20 and 15 mins @ 6:30 pace

Lovely sunny morning out for this one. Around the bog loop for this one with extra bits added on to make up the time. Prefer loops to out and backs.
20 minute warm up including a few strides and then into the first 20 min 6:30 pace block. Pretty comfortable the whole way pretty much having to slow down in the last minute of each mile to meet the required pace. 6:29, 6:28 and 6:27 for these miles. 5 minute recovery and then into the 15 minute block. Again it was relatively comfortable and the miles came in at 6:28, 6:26 and 6:27 for the small bit. 20 minute cool down and that's another session down (relatively easy one I know!).


Thursday 15th- 8 miles @ easy

Handy one around bog loop with a few strides thrown in just after the halfway point. Pretty unremarkable run, not a sinner out even though the sun was shining!


Friday 16th- 1 hour @ 6:50 pace

Mrs CBG is working this weekend so brought the long run forward 2 hours to fit it in. Another lovely day out if a bit on the breezy side. 30 minute warm up with some strides in the last 5 mins and then into the 1 hour block. Took in the bog loop again and then hit up the old N5 and had it all to myself. Kept it reasonable consistent the whole way round, I'd say i had to slow down inside the last minute of each mile to bring paces back up towards 6:50, not a big slacking off in pace but just did it to try and keep the mile splits consistent.

Not been up the full length of the old N5 as it goes outside my 5k but that doesn't matter now. Almost missed the long drag towards the end of it. But what goes up must come down so the last 2 miles of the block were handy out.
30 minute cool down to finish with just over 16 miles for the day.


Saturday 17th- 8 miles @ easy

6am start to this one to get it done before Mrs CBG headed off for work. Bit on the dark side so stuck the high viz on for safety but 10 minutes into the run I could have ditched it. Took in the same route as Monday which needless to say was ultra quiet!

Sunday 18th- 8 miles @ easy

Another 6 am start but not as enticing out this morning. Dark, dreary and wet. Stuck on a long sleeve top but had to forego the rain jacket for fear of waking herself with be opening drawers in the dark!
Barely even a car out this morning and think I only seen activity in 1 house the whole way around! Glad I did it though as I know I would have regretted skipping it later in the day.

AuldManKing wrote: »

I'd say coach will knock 5-10 secs off your future splits if he reads this! (And he does)

I'm in the clear for another week anyways!!

skyblue46 wrote: »

I'll be watching that! Hopefully Trump can stop him. As an aside do you follow Ronnie on Strava? He absolutely loves his running. I think he has a 34:xx pb for 10k :eek:

I check his activity every now and then alright. I read his last autobiography which funnily enough is called Running and is almost more about his love of running and doing 10k races than snooker!
I think his 10k PB is from about 10 years ago but he is training now to get back to that level.

Mon 3rd- 8 miles @easy

Hard to believe that people were lighting up bbqs on my run yesterday. Horrible wet and windy morning. I waited out the worst of it and headed off after dropping the bins to the top of the road. Headed west into the wind along the N5 for the first half.
Got well soaked during the first couple of miles and just like that the rain stopped and the sun came out. Easy return journey with a strong wind behind me. My rain jacked was actually bone dry by time i got home!


Tues 4th- Session

Another horrible morning out so waited it out a few hours and avoided the worst of it. Usual warm up and strides before the first 20 minute at 6:30 pace block. First mile was grand after the customary fast start but with the wind blowing strongly side on i knew the next 2 miles would be tough along the open bog road once i turned 90 degrees into it. So it proved to be and effort levels had to ratchet up to keep target pace but the splits came in at 6:28. 6:27 and 6:25. Very tempting to just do a 180 halfway thru to make it handy but would only be kidding myself.
5 minute recovery run and then into the 4 x 5 minute intervals at 6:20 pace. First 2 were fine with the wind now side on again. 3rd one was handy with the majority of it assisted by tailwind. Fourth had to up effort again with a headwind but was well sheltered this time so not too bad. Splits were 6:18, 6:19, 6:18, and 6:17.
20 minute cool down to finish during which my luck with the scattered rain showers finally ran out and i got well drenched!

Thurs & Friday- 8 miles @easy

Same route around the bog for these. Day dreamed through the Thursday run and forgot about the strides to be done at the halfway point so ended up doing them in the last mile before i got back to the car.


Sat 8th- 40 min @ 6:40 pace

Pretty much the same route as Tuesday's session but only a light wind to deal with this time. Reasonably comfortable for the 40 minutes, just had to slow it towards the end of each mile. Splits were 6:39, 6:37, 6:40, 6:38, 6:37, and 6:36. One of my toenails was bit sore whole way around from cutting it a bit tight so ended up having an ingrown effect but its fine today thankfully.

Sun 9th- 8 miles @easy

2 county and 2 province easy run around. 4 seasons in the 1 hour during this run! Unreal weather. The gritter was actually out one night here, its bloody May like!

Mon 24th- 8 handy miles around the locality.

Tues 25th- 10 x 4 mins @5:55 pace (3 min rec.)

Last time out on Tuesday's session it was 8 x 5 mins @6:00 pace. Amazing the difference the minute less makes as this session felt so much easier.
Usual route around the bog loop with a few extra out and back bits added in.
Started each interval too fast and was usually 6-10 seconds ahead of schedule around the 2 minute mark so might push next weeks pace up a bit for the coming weeks 3 minute intervals.
Setting out the sky didn't look too inviting but didn't bring my rain jacket as it acts like a parachute when the wind picks up! Got away with it for most of the run but the heavens opened during the recovery after the 8th interval and continued until I was just about finishing up the recovery for the 9th interval so got drenched over the course of almost 10 minutes!
For the last interval my t shirt was stuck to me and was almost like one of those weighted vests!
Splits for the 4 minute intervals were 5:55, 5:55, 5:53, 5:54, 5:55, 5:55, 5:52, 5:54, 5:54, 5:52.

Went thru 1000 miles early in this one.

Thurs 27th- 8 easy miles

Brought my gear to work but missed going out at lunch time thanks to some procrastination. Paid the price later doing it around the bog loop, I wasn't ditching the rain jacket for this one! Threw in 5 sets of 20 second strides at the halfway point. Got well drowned again which didn't go well with the Utd result the previous night :rolleyes:

Fri 28th- Another easy 8 miles around local loops.

Sat 29th- 40 mins @ 6:35/mile

Headed out just before 11 am for this one. Beautiful morning out of nowhere but made a mistake wearing a black t shirt in that sunshine!
Usual 30 minute warm up and strides around the bog loop before starting into the faster stuff. Sweated buckets during the next 40 minutes! Most of the splits came in slightly quick but better that than the other way!
Had to amend my route just before mile 5 as heavy traffic on main road meant i couldn't cross in time to access the road on my planned route but no big deal. Splits were 6:33, 6:29, 6:31, 6:32, 6:31 and 6:26.
Last cool down mile was partially along the Shannon, would have been lovely to jump in! Fair play to healy1835 banging out a sub 80 minute HM
TT in that heat :eek:

BBQ that evening and my first alcoholic beverages in what seemed like an age. No love for Chelsea but delighted they won. Have been totally ambivalent to City's success over the past decade but for whatever reason they and more particularly Pep have really annoyed me this season. Hilarious seeing him overthinking a big European game yet again. It's almost as if he has to go out of his way to show everyone he's a tactical genius rather than being a tactical genius.

Sun 30th- 8 easy miles

No mistake with clothing today! First time this year wearing a singlet. Lovely day out for an easy paced run.

Mon 7th- 8 miles @easy

Bank holiday run around in beautiful sunshine. Most notable feature was that it was the first time running with a baseball hat. Not to protect my head from the sun but to hide a haircut gone bad!
Decided to shave the head before going out for the run, blade 1 all over job. Just finished both sides around the temples when the battery went :pac:
Said I'd get the run out of the way instead of waiting around for it to charge up. Missus said i had the head of one of those lads off kids programme The Body Brothers!

Tues 8th- 10 x 2 minutes at 5:35

Bank holiday take away and a few home beers didn't have me in 100% shape for this one!
Usual trip around the bog loop for this one. Breezy out again which made the effort levels go up or down for the intervals depending on which direction I was heading. Usual mistake of pushing it too hard from the start of each set meaning i was ahead of schedule at halfway point for each and had to reign it in a bit but it kinda extended the 2 minute recoveries so not all bad!
Splits were 5:28, 5:31, 5:33, 5:31, 5:31, 5:33, 5:35, 5:3, 5:32, 5:28, walked for a minute for each of the last 3 sets of recoveries.
Finished just under 11 miles for the session which i thought was a bit on the short side compared to previous weeks but thought nothing more of it.
Coached messaged me on Thursday wondering why i didn't do the 15 sets
Flip sake i had it in my head for whatever reason that it was 10!
Think I'll repeat this session properly next Tuesday instead of moving on.

Thurs 10th- 8 miles at easy with a few strides

Usual Thursday run about but did this one at lunch time at the office. Spent a couple of minutes of it pinching my nose as i got a small nosebleed. Just like the last one i got while out running months ago I just had to be wearing a plain white t-shirt!

Fri 11th- 8 easy miles

Jaunt up the canal from Clondra and home again for this one. Very muggy out so sweating buckets despite the relaxed paces. Still haven't got plagued with the few head wrecking flies following me for miles on end this year yet though!

Decent start for Italy in the Euros. I always support them in tournaments. Wouldn't have the star power of previous sides but look a well drilled side.

Sat 12th- 60 minutes @6:35

Another 10 minutes added to last weeks long run. Not sunny out but really warm again so donned the singlet.
Usual 30 minute warm up and strides before getting going.
First couple of miles at the required pace always feel the trickiest and more of the same today but headwind didn't help. Took in an additional loop today just for some variation. Dying for a drink early into the 60 minute session and could kinda feel that boink feeling towards the end of it but got the splits done: 6:35, 6:33, 6:33, 6:35, 6:31, 6:34, 6:33, 6:32, 6:32, and 6:25 for the small bit extra at the end.
Spent the 30 minute cool down walking for small section before running for a bit, massive hole in my stomach at this stage so another lesson learned on pre run nutrition and hydration. From now on I'll be hiding a bottle of water on the loop for these 2 hour runs.

Sun 13th- 8 miles easy around the silage fields behind our house which we baled up yesterday. Missus was on nights so in bed so this allowed me to get the run in while also keeping an eye on the kids who were playing in the fields and trying to occasionally join me!