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The Boggers Log

12467…109

Comments

  • #152
    ThebitterLemon
    Registered Users, Registered Users 2 Posts: 6,629 ✭✭✭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


  • #153
    ThebitterLemon
    Registered Users, Registered Users 2 Posts: 6,629 ✭✭✭ThebitterLemon


    Tonight: 3.8 slow uneventful miles back in the PRC!

    TbL


  • #154
    ThebitterLemon
    Registered Users, Registered Users 2 Posts: 6,629 ✭✭✭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


  • #155
    Duanington
    Registered Users Posts: 2,984 ✭✭✭Duanington


    Great session !


  • #156
    ThebitterLemon
    Registered Users, Registered Users 2 Posts: 6,629 ✭✭✭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


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  • #157
    AuldManKing
    Registered Users, Registered Users 2 Posts: 5,236 ✭✭✭AuldManKing


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


  • #158
    ThebitterLemon
    Registered Users, Registered Users 2 Posts: 6,629 ✭✭✭ThebitterLemon


    Program called for 50 min ER

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

    TbL


  • #159
    ThebitterLemon
    Registered Users, Registered Users 2 Posts: 6,629 ✭✭✭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


  • #160
    ThebitterLemon
    Registered Users, Registered Users 2 Posts: 6,629 ✭✭✭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


  • #161
    BeepBeep67
    Registered Users, Registered Users 2 Posts: 8,084 ✭✭✭BeepBeep67


    Nice - how's the body after that?


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  • #162
    ThebitterLemon
    Registered Users, Registered Users 2 Posts: 6,629 ✭✭✭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


  • #163
    Tom Joad
    Closed Accounts Posts: 4,134 ✭✭✭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. :)


  • #164
    Duanington
    Registered Users Posts: 2,984 ✭✭✭Duanington


    motoring now TBL - motoring!


  • #165
    AuldManKing
    Registered Users, Registered Users 2 Posts: 5,236 ✭✭✭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.


  • #166
    ThebitterLemon
    Registered Users, Registered Users 2 Posts: 6,629 ✭✭✭ThebitterLemon


    Real Boggers only drink bottled Guinness :)


  • #167
    Gavlor
    Registered Users, Registered Users 2 Posts: 6,184 ✭✭✭Gavlor


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


  • #168
    ThebitterLemon
    Registered Users, Registered Users 2 Posts: 6,629 ✭✭✭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


  • #169
    cianc
    Registered Users Posts: 709 ✭✭✭cianc


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


  • #170
    ThebitterLemon
    Registered Users, Registered Users 2 Posts: 6,629 ✭✭✭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


  • #171
    Badreputation
    Closed Accounts Posts: 163 ✭✭Badreputation


    That bottled Guinness is doing the business for you :)
    You are going well.


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  • #172
    career_move
    Closed Accounts Posts: 2,934 ✭✭✭career_move


    What happened to the last one???


  • #173
    ThebitterLemon
    Registered Users, Registered Users 2 Posts: 6,629 ✭✭✭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 :)


  • #174
    pa4
    Closed Accounts Posts: 617 ✭✭✭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! :)


  • #175
    ThebitterLemon
    Registered Users, Registered Users 2 Posts: 6,629 ✭✭✭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


  • #176
    ThebitterLemon
    Registered Users, Registered Users 2 Posts: 6,629 ✭✭✭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


  • #177
    ThebitterLemon
    Registered Users, Registered Users 2 Posts: 6,629 ✭✭✭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


  • #178
    Duanington
    Registered Users Posts: 2,984 ✭✭✭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)


  • #179
    ThebitterLemon
    Registered Users, Registered Users 2 Posts: 6,629 ✭✭✭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


  • #180
    menoscemo
    Closed Accounts Posts: 13,915 ✭✭✭✭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).


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  • #181
    Duanington
    Registered Users Posts: 2,984 ✭✭✭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


  • #182
    ThebitterLemon
    Registered Users, Registered Users 2 Posts: 6,629 ✭✭✭ThebitterLemon


    menoscemo wrote: »
    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).

    Thanks Meno,

    Appreciate the response.

    I suppose I'm probably looking at this the wrong way around (but this is my first time doing a structured training plan), it's because I think I'm in sub 1.30 HM form that I should have been stronger on the tempo run?

    TbL


  • #183
    ecoli
    Closed Accounts Posts: 10,762 ✭✭✭✭ecoli


    ThebitterLemon wrote: »
    Thanks Meno,

    Appreciate the response.

    I suppose I'm probably looking at this the wrong way around (but this is my first time doing a structured training plan), it's because I think I'm in sub 1.30 HM form that I should have been stronger on the tempo run?

    TbL


    You need to look at the bigger picture. Just look at what you have done in the last 7 days

    - 23 mile run
    - Just under 20 min of 5k paced running

    And this is on top of your usual mileage and you hit your tempo at quicker than 1.30 pace on a hilly loop. You should feel comfortably tired at the end of this sort of work (enough that you can hold it if needed but tired non the less)

    Personally I always find 5 mile tempo's tough enough and you start to wonder whether you could hold it but you tend to forget that going into a race you do not have the cumulative fatigue that training is designed to give you.

    Looking at the run to me personally I think you ran it well and look well on track. Look at all the factors on any one session before determining whether it is good or bad, main thing is the effort was there and you will get the physical benefits from it.

    Keep up the good work you have been consistently plugging through and the pieces of the puzzle are falling into place one by one.


  • #184
    pa4
    Closed Accounts Posts: 617 ✭✭✭pa4


    I wouldn't worry to much about it. We all have those unexplained days where we don't him out target time. Your still flying it at the moment, that solid base you've built isn't going anywhere :)


  • #185
    menoscemo
    Closed Accounts Posts: 13,915 ✭✭✭✭menoscemo


    ThebitterLemon wrote: »
    Thanks Meno,

    Appreciate the response.

    I suppose I'm probably looking at this the wrong way around (but this is my first time doing a structured training plan), it's because I think I'm in sub 1.30 HM form that I should have been stronger on the tempo run?

    TbL

    No way. I always say that a pace I can hold for 6 miles in training is my race pace for HM.
    Any time I have done a 6 mile tempo, I have been basically dying at the end just about holding the pace for the last mile but I have always held that same pace for a HM a week or two later.

    The fact that your tempo run was over a hilly loop probably indicates to me that you are in 1:28 shape on a flat HM.


  • #186
    ThebitterLemon
    Registered Users, Registered Users 2 Posts: 6,629 ✭✭✭ThebitterLemon


    menoscemo wrote: »
    No way. I always say that a pace I can hold for 6 miles in training is my race pace for HM.
    Any time I have done a 6 mile tempo, I have been basically dying at the end just about holding the pace for the last mile but I have always held that same pace for a HM a week or two later.

    The fact that your tempo run was over a hilly loop probably indicates to me that you are in 1:28 shape on a flat HM.



    Tnx Menomotivator,

    If i do the 3.10, the drinks are on me for all posters here!

    TbL


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  • #187
    menoscemo
    Closed Accounts Posts: 13,915 ✭✭✭✭menoscemo


    ThebitterLemon wrote: »
    Tnx Menomotivator,

    If i do the 3.10, the drinks are on me for all posters here!

    TbL

    Lump your money on Flanna's new banker and we'll all be in drinks for the rest of the year ;)


  • #188
    yaboya1
    Registered Users, Registered Users 2 Posts: 4,610 ✭✭✭yaboya1


    ThebitterLemon wrote: »
    Tnx Menomotivator,

    If i do the 3.10, the drinks are on me for all posters here!

    TbL

    How about you just get your fellow Seville Marathoners drunk?? :-P


  • #189
    ThebitterLemon
    Registered Users, Registered Users 2 Posts: 6,629 ✭✭✭ThebitterLemon


    yaboya1 wrote: »
    How about you just get your fellow Seville Marathoners drunk?? :-P

    The way your running Yaboya you'll be on the champagne, I'm a tight fecker and I'll only extend to sparkling wine :)

    TbL


  • #190
    yaboya1
    Registered Users, Registered Users 2 Posts: 4,610 ✭✭✭yaboya1


    ThebitterLemon wrote: »
    The way your running Yaboya you'll be on the champagne, I'm a tight fecker and I'll only extend to sparkling wine :)

    TbL

    If I'm first in, I'll buy the first round ;-)


  • #191
    ThebitterLemon
    Registered Users, Registered Users 2 Posts: 6,629 ✭✭✭ThebitterLemon


    Sat: was moving fire logs all day, back a bit stiff so decided to to abandon the called for 40-50 mins run and eat a jumbo bag of minstrels instead.

    Sun: program called for 18 miles with last 6-8 miles at MP.

    Did the first 10 miles nice and easy at 8.25 average.

    Did the next 7.5 miles, in gusting winds at 7.09 average.

    Took no fluids or gels again.

    TbL


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  • #192
    Gavlor
    Registered Users, Registered Users 2 Posts: 6,184 ✭✭✭Gavlor


    ThebitterLemon wrote: »
    Sat: was moving fire logs all day, back a bit stiff so decided to to abandon the called for 40-50 mins run and eat a jumbo bag of minstrels instead.

    Sun: program called for 18 miles with last 6-8 miles at MP.

    Did the first 10 miles nice and easy at 8.25 average.

    Did the next 7.5 miles, in gusting winds at 7.09 average.

    Took no fluids or gels again.

    TbL

    I over looked the minstrels in favour of a jumbo bag of malteasers. Sharing bag me arse.

    Nice run today


  • #193
    ThebitterLemon
    Registered Users, Registered Users 2 Posts: 6,629 ✭✭✭ThebitterLemon


    Monday: rest

    Tuesday: program called for a 50-60 min ER or 15-30 wu/cd followed by 10-12 strides with 60 seconds rest between strides.

    Did the latter, 2 mile wu and cd and 12 strides.

    Ps. I hate the feckin wind


  • #194
    ThebitterLemon
    Registered Users, Registered Users 2 Posts: 6,629 ✭✭✭ThebitterLemon


    Wed: program called for 70 min run, couldn't run in those conditions so stayed inside under the table!

    Thur: program called for 40 min ER, I'm taking this tapering business seriously so didn't venture out again.

    Friday: program called for usual 15-30 wu & cd, followed by 3-4 2k reps with 2.5 mins recovery.

    I needed to get out today but the weather was atrocious, eventually ventured out in a gale and driving sleet/snow. Road surface was getting slippy so decided discretion was required and I canned the reps and did 7 easy miles instead.

    Have a 12 miler with 6 at MP this weekend and a couple of easy runs next week and then that's it!

    TbL


  • #195
    Duanington
    Registered Users Posts: 2,984 ✭✭✭Duanington


    ThebitterLemon wrote: »
    Wed: program called for 70 min run, couldn't run in those conditions so stayed inside under the table!

    Thur: program called for 40 min ER, I'm taking this tapering business seriously so didn't venture out again.



    TbL

    MAN UP :D


  • #196
    ThebitterLemon
    Registered Users, Registered Users 2 Posts: 6,629 ✭✭✭ThebitterLemon


    Hey D,

    Yea I must be getting soft, and spending too much time baring my soul on the athletics forum :)

    TbL


  • #197
    AuldManKing
    Registered Users, Registered Users 2 Posts: 5,236 ✭✭✭AuldManKing


    Hey big fella,

    Apparently your my love match........

    How u doin'?


  • #198
    ThebitterLemon
    Registered Users, Registered Users 2 Posts: 6,629 ✭✭✭ThebitterLemon


    AuldManKing wrote: »
    Hey big fella,

    Apparently your my love match........

    How u doin'?

    Sweet Jesus,

    Have you been at the sherry.

    I'd said I wanted to give cross training a go, not cross dressing :)

    Happy Valentines!


  • #199
    AuldManKing
    Registered Users, Registered Users 2 Posts: 5,236 ✭✭✭AuldManKing


    http://www.boards.ie/vbulletin/showpost.php?p=89007254&postcount=4475


  • #200
    ThebitterLemon
    Registered Users, Registered Users 2 Posts: 6,629 ✭✭✭ThebitterLemon


    AuldManKing wrote: »
    http://www.boards.ie/vbulletin/showpost.php?p=89007254&postcount=4475

    Ha ha, that's hilarious but I see you're two timing me!

    TbL


  • #201
    Ososlo
    Closed Accounts Posts: 6,420 ✭✭✭Ososlo


    ThebitterLemon wrote: »
    Ha ha, that's hilarious but I see you're two timing me!

    TbL

    I wouldn't worry. He can be anything/anyone you want him to be;) old, young, king, queen, whatever...


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