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Vanilla are planning an update to the site on April 24th (next Wednesday). It is a major PHP8 update which is expected to boost performance across the site. The site will be down from 7pm and it is expected to take about an hour to complete. We appreciate your patience during the update.
Thanks all.
The Boggers Log
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Program called for 15-30 mins warm up with Fartlek 12-15 reps of 60 secs, with 60 secs brisk jog recovery, at slightly quicker than 5k pace, followed by 15-30 mins cool down.
Was instructed to run this on a rolling course.
Was apprehensive about this after last weeks Fartlek session but it seemed more comfortable today.
Did 30 mins slow warm up, followed by 16, 60 second reps;
Splits pace;
1. 5.36 (over exuberance!)
2. 6.12
3. 6.02
4. 6.59
5. 5.51
6. 6.10
7. 6.11
8. 6.21
9. 7.28
10. 7.12
11. 5.19 (never ran at this pace in my life, not even when fleeing from the school bully 35 years ago
)
12. 5.30
13. 6.01
14. 6.08
15. 6.08
16. 6.58
Happy enough with that effort and jogged a slow 3 miles home.
TbL0 -
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Feck Off AMK, do your own work outs, those km splits you did last week are still in my head and I don't want to be anymore demotivated by you blowing my reps out of the water
No didn't have it programmed into the Garmin, (don't know how to do that) yes I would say it was closer to 300mtrs alright, I dont have the watch to hand as I am away with work for the next few days but I think the reps were about 0.18 mile with some below and I think there was a 0.19m, would that make sense?
Never did a program like this, but so far I'm "enjoying" it.
Tnx,
TbL0 -
Program called for 60-70 mins ER.
Late night running in London isn't for the faint hearted.
Trying to dodge swirling litter, dog crap, broken paving and drunken revellers who wanted to embrace or assault you, added a whole new dimension to my normally sedate routine. Feel like I've just done an adventure race
Eventually managed to find my way back to the hotel 79 mins later.
Garmin only picked up intermittent signal so no idea of pace or total distance but I reckon I managed a challenged 8.5 miles.
TbL0 -
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An enforced weekend off.
The tibia along my right shin was too sore to run on, was even uncomfortable to walk on.
Got an "emergency" massage today. Muscle from half way down from the knee to the ankle was rock solid and felt "gritty".
Back in for another session tomorrow and hoping to be back on program by Wednesday latest.
Can't have that AMK getting further away from me
TbL0 -
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AuldManKing wrote: »be careful on that shin - it sounds something like I had for my DCM training and I let it go too far and missed DCM and had 5 weeks off.
I thought it was shin splints initially but turned out to be a calf strain along the bone.
Tnx AMK,
I'm hoping that it's a re-occurrence of something I got a couple of years ago when I started doing back to back marathons. It took a fair few massage sessions to shift it, but it wasn't overly serious.
My legs should be used to mileage but I think my "speed" sessions (stop laughing!) added into the mix have set it off.
The missus is getting seriously pissed off with me using her rolling pin, any idea where I'd pick up one of those foam rollers that ye speed merchants are so fond of.
TbL0 -
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ThebitterLemon wrote: »Tnx AMK,
I'm hoping that it's a re-occurrence of something I got a couple of years ago when I started doing back to back marathons. It took a fair few massage sessions to shift it, but it wasn't overly serious.
My legs should be used to mileage but I think my "speed" sessions (stop laughing!) added into the mix have set it off.
The missus is getting seriously pissed off with me using her rolling pin, any idea where I'd pick up one of those foam rollers that ye speed merchants are so fond of.
TbL
I got one in argos for €20 last week. Matt Roberts is the name on it. Seems decent and does the job for me. Around double the price in Elverys and other sports/running stores.0 -
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Its amazing how a 3.4 mile run @ 9.30 pace can leave one feeling ecstatic, but that how I felt this evening despite being buffeted by gales and lashed by hail
stones.
After nearly two weeks out any pain free run was fantastic.
I tried to come back too early and the 45 minute run last Tuesday really set me back.
I've had massage 8 out of the last 10 days and finally it seems to be on the mend.
Provided it doesn't stiffen up overnight, I'll slowly ease back into it and hopefully I'll be back on program next week.
Ps. I feckin hate elliptical machines
TbL0 -
A really nice evening for a run.
Did nothing yesterday as I wanted to give the leg another days rest.
Did a nice 5 mile easy run this evening over a few hills.
Felt good the whole way around but was conscious of the leg, it doesn't "feel" 100% right but I had none of the shooting pain that I was getting last week.
Finished in 43.24, and even managed a 8.07 last mile! It's amazing how quickly you lose running fitness although I'd like to put it down to the whole plum pudding I consumed today
Happy Christmas
TbL0 -
Did nothing yesterday, had the gear on late in the evening with the gale blowing outside (the misses was furiously looking around for the life insurance policies) and was nearly blown down during the short walk to the car so decided that I didn't want to be a human kite and retired back inside to the fire.
Did 6 miles today @ 7.50 pace.
Leg feels much better, will try and do 7/8 mile ER tomorrow and another 9/10 ER on Sunday.
Hopefully will be able to jump back into the program on Monday.
I'll probably have to scale back my ambition for Seville but I won't do anything in haste.
TbL0 -
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Decided to jump back into the program today.
Program called for"............. A rest day
Decided to do tomorrow's session and take the rest day later in the week.
Session was 15-30 min wu with 4 miles at tempo pace and 15-30 cd.
Did 21 mins warm up followed by 4 miles at average 6.52 pace followed by a very very slow 25 min cool down.
Conflicting emotions with this run, should probably be doing tempo sessions a fair bit quicker but on the other hand I've done feck all in the last 2.5 weeks.
Splits were 6.49; 7.04; 6.46; & 6.47.
TbL0 -
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Thanks AMK,
Glad to be back running for sure but I Christmassed well and need to lose a few pounds quick
This morning I was scratching my head a bit, thinking that just over 18 months ago I did a 3.15 marathon and now I can't even run 4 miles at 6.45 pace.
I find Boards great from a motivational perspective but you could also get a bit disheartened when you see the sessions others are completing.
In the past I just did lots of slow high mileage with no speed work and I hit the 3.15 by default.
I think this McMillan plan will suit me (provided I can stay injury free) as it has reasonably high mileage.
Anyway if I hit 3.10 in Seville I'll be happy with that and try and kick on from there.
TbL
Ps you are flying at the moment and are in a great place for a sub 3 in Manchester. I might see you there and pace you for the first 10k 0 -
Program called for 50-60 mins ER today and a 60-70 mins run tomorrow.
Decided to do the 60-70 mins today.
Did 69 odd minutes average pace 7.55 and 8.8 miles.
Switching the sessions around again tomorrow and going to do a speed session. (my favourite I can't wait )
TbL0 -
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Program called for 15-30 wu followed by 6-8 1000m with 200m jog recovery followed by 200m x 3 with 200m jog between each rep, followed by 15-30 mins cd.
Was advised, due to recent inactivity, to only do 6 of the 1k reps.
Started with 21 mins slow jog warm up, followed by the reps,
Rep 1: 4.01
2: 4.00
3: 3.58
4: 3.48
5: 3.48
6: 3.47
Followed by the 3 x 200m. Splits 40s; 38s; & 38s. I'd say Usain Bolt is quaking in his Pumas
Followed by 11 min slow jog cool down.
Happy New Year.
TbL0 -
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AMK,
The program called the session a "Cruise Interval" session, and based on a 3.08 marathon the called for pace was 3.43 - 3.53.
I thought it should be quicker, but that's what it said to do, so I was reasonably happy with today's session.
Another runner I know, told me today on the cool down jog, that I didn't have the ugliest running style he'd ever seen.....................................but it was certainly in the top 3
TbL0 -
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Friday: had rejigged my sessions this week so Friday was a rest day.
Today: decided to do my long run today, the early morning rain gave way to a nice dry and calm afternoon.
Hadn't done a LR in a couple of weeks so was unsure of what pace to do this at.
Program called for 22-24 miles but I decided to do 18-19.
Pace issue was taken out of my hands as once I turned on the Garmin it instantly powered off.
Running a long run without the Garmin is a peculiar feeling, feels like I'm running in the nip without it
The novelty ran out after a couple of miles and I found myself looking at my watch and mentally thinking, feck it I've only done 10 mins.
Anyway enough bitching, I did 2.35 and probably over 19 miles.
Another positive is that there doesn't appear to be any adverse reaction with the tibia.
TbL0 -
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