Off the Fence....and looking to go sub 3 hrs

Monday 18/08/14:
11.08m @ 07:25 avg pace (VO2 Max w/6x1000 RI 120)

I kicked off with a nice easy wu 3.56m @ 08:01 avg pace. I started my intervals out past the Causeway and heading towards Sutton direction. Did 4 reps on way out then 2 back into a slight headwind (but nothing compared to last week) before heading up to me Mammy’s for dinner - no pavlova this week:(.....2.39m cd @ 08:28avg pace. Target pace for the intervals was 05:45 but missed that on all but one. This was down to setting the watch up wrong more than anything else. I had to revert back to old software to get the workout to upload to the watch and in my haste to get it done I obviously miscalculated the setting. Even at the pace I was running the watch was telling me to slow down but I ignored it as I knew from my effort levels that I wasn't that far off. I deliberately kept the effort level lower than last week as I was conscious of not getting drawn into a race against the clock with these intervals rather than doing the session that was prescribed....big picture and all that. These were all very controlled and didn't need any walk recoveries this week;)

1 | 03:38 (05:52 pace)
2 | 03:36 (05:48 pace)
3 | 03:37 (05:50 pace)
4 | 03:36 (05:48 pace)
5 | 03:36 (05:48 pace)
6 | 03:32 (05:42 pace)

Tuesday 19/08/2014
1hr Pilates
15m @ 7.32 avg pace (Med-Long Progression)

Felt surprising fresh as I headed out for another evening tour of DNS. Took in parts of Eastwall, Fairview, Marino, Donnycarney, Artane, Coolock and Darndale before turning and coming back via Baldoyle, Sutton and along the coast. Job done nothing major to report.

Segments broke out as follows:
5m | 07:52 avg pace
5m | 07:37 avg pace
5m | 07:06 avg pace

Followed this run with an hour of sports massage on the legs. To say I was hopping off the table when she went to work on my calves and foot arches is an understatement. This was only surpassed by the pure torture when she started on the ITB:eek::eek::eek:......I think a little more stretching and foam rolling may be needed.

Thursday 21/08/2014
5.95m @ 08:31 avg pace (Recovery w/6x100m)

Another nice easy lunchtime recovery run. Nothing major to report. Job done.

tang1 wrote: »

Best of luck in the morning, no doubt another PB race.

Cheers Tang, plan to give it a lash and see where that gets me:)

ThebitterLemon wrote: »

I'm going to post tomorrow's post tonight:

Congrats on the PB Statler, savage running, quit sandbagging in future

TbL

Cheers TbL....speaking of sandbagging what's the plan for Sunday

Frank Duffy 10 Mile
Official Chip Time 1:02:06

Plan for today was straight forward 10m @ 06:15 avg pace giving me a new 10 mile PB of 1:02:30…..as always that was easier typed than done.

Prerace
Had early brekie and headed into the PP for 8:30/8:40. I prefer to get in early and get parking well up the Avenue rather than have miles to walk back after the race if you have had a bad day or weather turns nasty like at the 5mile in June. I was joined for the trip in by my BH and a couple of friends and was kept amused by the Venus and Mars of prerace nerves…..race for them was all about getting in and out of the toilets before the major queues after that running time was a bonus:) I joke ladies but there was a lot of toilet talk that kept my mind at rest.

Headed up towards the race area about 9. I left the ladies queuing for the bog while I took a walk down towards the finish before putting my gear in the bag drop and heading up the North Road for a warm-up. 9:50 and I toddled over to the start and jumped into wave 1. Bumped into a couple of bods that I knew and chatted away until the start. Saw RR from a distance and he looked happy enough. Was a pity to hear afterwards that the hammer knock his race on the head early.

Mile 1-2 (6:11/6:16)

Started a little back in the wave to avoid any temptation to leg it down the Avenue 1st time around. Started nice and steady and tried to scope out some people that might be travelling at similar pace to hitch a ride. Tooked in behind a couple of Donore Runners hoping they would keep the pace they were at. Legs didn’t feel all that great but reckoned they would work their way into it after a couple of miles.

Miles 3-4 (6:17/6:17)

Heading up the North Road I knew we would be into a head wind so I decided that sitting in behind the Donore Boys would save me some energy even if it meant losing a second or two. However, they slowed pretty quickly so I jumped onto the next group. I had to do this twice during this section but got through it only a couple of second down without having to work as hard as I might have if I had ploughed my own furrow.

Miles 5-6 (6:12/6:09)

As we were coming up the North Road I caught a glimpse of a Raheny Runner in the distance that I knew from St Anne’s parkrun and who I saw cross the line in the RnR in 1:25:xx. I decided that he would be my target for later in the race but for now the plan was just not to let him get too far ahead. Picked up the pace a little when we turned back down the Avenue but was still running within myself and hadn’t yet found a grove. At 5 mile marker I was about 5 secs behind and was happy enough with where I was. However, when we went turned right off the Avenue before starting the footpath section I couldn’t see my Raheny Runner up ahead. I decided I better get my sh*t together.

Miles 7-8 (6:04/5:58)

I had in my head from early on that the 1st 10K was about keeping things on track and if that was done successfully I could start racing for home. The 6 mile marker was the last time that I looked at the watch until after I crossed the line. Now it was all about fishing. Similar to last year I motored down the footpath section and then allowed myself to go with the hill coming down to the Islandbridge Gate. As I came out onto the road section I caught sight of my Raheny guy again. I was gaining with every step and passing people consistently. I chose to run on the road rather than the footpath and this gave me a free run as nobody else in front of me had made the same choice. I may have cost myself some time here as the road was a little more exposed to the breeze and I had nobody to draft off. But I am happy enough with my choice.

Miles 9-10 (6:26/6:03)

Came back into the park and hit the hill I was now on the shoulder of my Raheny Guy and instead of pushing on by I stayed there for a minute before refocusing on a couple of Bros Pearse singlets and getting going again. This hesitation lead to my slowest mile of the day and probably made the difference between 1:01:xx and my actual time of 1:02:06. I got a nice grove on for the last mile and finished strongly.

Happy out with my days work I went back to cheer Mrs FBOT and our friends home. All were happy with their day’s efforts. Bumped into Murph_D and Mrs M both with PB in the bag. Well done again Murph, just keep it between the ditches from now until Berlin and hopefully you can reap the benefits of an excellent training block

I would agree with Murph_D's view of this race and for some I love it….actually I think it is the 10mile distance that I love. It is long enough to keep you honest but short enough that you can give it a lash. I would certainly plan to be back for more in years to come.

Thanks to all the volunteers on the day and everyone else who helped make it happen. Fair play to you folks.

That’s it for the tune up races now. From here on in it is about keeping on doing the basics right, staying healthy and getting the head in the game for Berlin.

Duanington wrote: »

Great running yesterday FBOT01 - and again this morning, you're being modest when you call that a solid week's work!

Actually D I thought when I was leaving the house this morning "I am great here getting out and doing this after yesterday's efforts" but after passing the Raheny Guy from yesterday tipping along nicely along the coast and passing a few others out in the FD T-Shirts I put myself back in my box and accepted that I am only doing what I am supposed to be doing according to the plan hence the solid description:)

RayCun wrote: »

I was the short one Great run!

Cheers Ray. Nice to meet you:) Next time, I will have more manners and say Hello!

You looked to be moving well so hopefully it was a good day for you too?



Edit: just read your report and I see it was a good day at the office for you too. Well done.