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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

Program called for a 70 min ER.

Did 8.5 miles along the canal in the rain.

Nice run @ 7.49 pace.

Gotta get to the Peoples Republic of Connemara, as my big smoke tourist visa is about to expire

Might do a few easy miles tonight

TbL

ThebitterLemon

Tonight: 3.8 slow uneventful miles back in the PRC!

TbL

ThebitterLemon

Program called for a 50 m ER today but given the storm warning for tomorrow I switched today's and tomorrow's sessions around.

Session called for 15-30 min wu/cd with a 3:2:1 mile tempo reps.

Pace range for these (for a 3.10 marathon) was 6.28-6.41.

Instruction was to start at the lower end of the range and work up.

Was dreading this session.

Two mile wu followed by reps

3 miles @ 6.33 average, splits

1. 6.31
2. 6.35
3. 6.31

2 miles @ 6.26 average, splits

1. 6.25
2. 6.26

1 mile @ 6.19.

Followed by 2.5 mile cd jog.

Happy with that session.

This structured training is a head melting roller coaster ride, I've gone from crying on Krustys shoulder to being positively upbeat in a few short days

TbL

Duanington

Great session !

ThebitterLemon

Duanington wrote: »

Great session !

Thanks D,

At last I feel a couple of pieces of the jigsaw are starting to snap together, albeit it's a 1000 piece jigsaw

TbL

AuldManKing

That was a super session, great that the last mile was the fastest.

ThebitterLemon

Program called for 50 min ER

Did six slow hilly miles, in 51 odd mins, while being flagellated by hail stones. Lovely!

TbL

ThebitterLemon

Program called for 40-50 min ER

Really horrible out there tonight.

Did 5 miles in just under 45 mins.

Glad to get back to the fire

TbL

ThebitterLemon

Program called for a 20-24 mile long run, with nothing fancy thrown in.

Did 23.5 @ 8.04 average pace, did the second half a bit quicker than the first but it was a tired run. Took no fluids or gels.

Total weekly mileage a bit over 72 miles

TbL

BeepBeep67

Nice - how's the body after that?

ThebitterLemon

Thanks Beepbeep,

Felt a bit tired throughout to be honest, this was my highest mileage week on this training program. Last 2 miles were the quickest but nothing special. Overheated a bit a well as I was overdressed expected the weather to be colder than it was. Probably could have done with some water. Legs feel reasonably ok now. Took one of them new fangled protein shake things straight after. Feckin glorified milk shake

TbL

Tom Joad

ThebitterLemon wrote: »

Program called for a 20-24 mile long run, with nothing fancy thrown in.

Did 23.5 @ 8.04 average pace, did the second half a bit quicker than the first but it was a tired run. Took no fluids or gels.

Total weekly mileage a bit over 72 miles

TbL

That's a cracking pace over that distance. Nice weekly total too.

Duanington

motoring now TBL - motoring!

AuldManKing

ThebitterLemon wrote: »

took one of them new fangled protein shake things straight after. Feckin glorified milk shake

TbL

Cans of Guinness aren't "new fangled protein shakes".

Great distance and pace. Motoring is right.

ThebitterLemon

Real Boggers only drink bottled Guinness

Gavlor

Just catching up on the log.... You're cruising at the moment!

ThebitterLemon

Program called for 15-30 min wu/cd followed by 16-20 one min reps at slightly faster than 5k pace, with 1 min jog recovery.

Instructed to run this over a rolling route.

Had a touch of a sore throat and head cold this morning.

Did 2 mile wu followed by the min reps, I've no idea what my 5k race pace is so I just went out reasonably hard. Reps and pace below.

1. 5.25
2. 5.40
3. 5.30
4. 5.36
5. 5.35
6. 6.14
7. 4.58 (that 4 not a typo but it was downhill

)
8. 5.39
9. 5.50
10. 5.41
11. 6.20
12. 6.01
13. 5.38
14. 5.45
15. 5.53
16. 5.56
17. 5.35
18. 5.48
19. 5.47

Legs felt good and I could have done a few more if I had to. Happy with that session as I managed to get some decent leg turnover at last.

Finished with a 2 mile cool down jog.

TbL

cianc

Read that as "1 mile reps" at first :-0

ThebitterLemon

cianc wrote: »

Read that as "1 mile reps" at first :-0

Ha ha! not even if I were on a bike!

But give me a few more weeks and a lash at the Stazza system :0

TbL

Badreputation

That bottled Guinness is doing the business for you

You are going well.

career_move

What happened to the last one???

ThebitterLemon

career_move wrote: »

What happened to the last one???

I had reached the start of a steep hill and didn't want to ruin the look of my reps pace with a 7min thrown in on the last one

pa4

cianc wrote: »

Read that as "1 mile reps" at first :-0

Me too! Good session all the same TbL your flying it at the minute!

ThebitterLemon

Program alled for a 70-80 ER.

Really didn't feel like going out tonight.

61 disinterested minutes and 7.2 miles later I pulled the plug on the session.

TbL

ThebitterLemon

Program called for a 50-60 min ER

Did 55 mins and 6.5 nice and easy early this morning.

3-5 mile tempo run tomorrow

Recovery run Sat.

18 miles with last 6-8 @ MP on Sunday

TbL

ThebitterLemon

Program called for. 15-30 min wu/cd, followed by a 3 - 5 mile tempo run.

Did this on a hilly/rolling course.

Head a bit all over the place lately so wasn't in the best of form heading out early this morning.

Did a 2 mile wu followed by 5 miles @ 6.49 average.

Splits;

1. 6.37
2. 7.22
3. 7.05
4. 6.20
5. 6.40

2 mile cd.

Not really happy with that, even though it was hilly I expected to break 6.45 average.

TbL

Duanington

"Not really happy with that, even though it was hilly I expected to break 6.45 average."

Won't someone think of the effort???!

(looks like a solid session to me)

ThebitterLemon

Duanington wrote: »

"Not really happy with that, even though it was hilly I expected to break 6.45 average."

Won't someone think of the effort???!

(looks like a solid session to me)

Thanks D,

But looking at my 3:2:1 mile reps last week I was expecting to go quicker despite the hilly course today.

Ecoli mentioned before that I might have an over ambitious mindset for my current training cycle but still I would have expected to be able to crack 6.45 if I'm going to hit 3.10 in 2 weeks.

I've had more ups and downs on this training cycle than a Stazza yoyo

TbL

menoscemo

ThebitterLemon wrote: »

Thanks D,

But looking at my 3:2:1 mile reps last week I was expecting to go quicker despite the hilly course today.

Ecoli mentioned before that I might have an over ambitious mindset for my current training cycle but still I would have expected to be able to crack 6.45 if I'm going to hit 3.10 in 2 weeks.

I've had more ups and downs on this training cycle than a Stazza yoyo

TbL

I dunno.
That session indicates to me that you are in sub 1:30 HM shape and if you are in Sub 1:30 HM shape you should be in sub 3:10 marathon shape (especially since you are training for a marathon, not a half).

Duanington

lol - plenty more ups than downs recently from the looks of it though.

Personally I've started to accept that "tempo" pace can vary from week to week, especially when long runs are thrown into the mix, while the effort stays the same - the paces can up and down.

Your session today mightn't have met your ambitions but its still yet another good training session in the bag