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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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AuldManKing

Super performance today. Jaysus, you are really flying these days.

yaboya1

Great running today Tbl, although I echo the lads comments about sandbagging. "I'll be happy with a 1:28", then you finish 1:25 with more in the tank?
People in glass houses.......:pac::pac:

ThebitterLemon

Thanks everyone for the support, it's one of the positive aspects that makes it great to be a member of this forum.

Went to bed at 8 last night and slept for 12 hours!

Back basics today, with a 3 miles recovery run later. it looks like winter is approaching, it's lashing rain and cold.

TbL

Duanington

Just catching up on this TbL - cracking run and a fantastic time, you're running out of excuses now at this stage, you really are coming into some real form. Great to see it

dukeraoul

Great stuff TBL!!!

ThebitterLemon

dukeraoul wrote: »

Great stuff TBL!!!

Tnx Q,

Nice to see you back and well done on the PB Saturday, you're training is going great.

TbL

ThebitterLemon

Plan today called for 3 miles recovery run.

Got it in, between the downpours and after a few auld man stretches the legs feel pretty good.

Thoughts on yesterday...

Ended up second in my auld man category which was a nice bonus.

As mentioned yesterday I would have been happy with a low 1.28 as nothing I've done recently suggested a whole lot better than that. I genuinely never thought that I could go at that pace, indeed I think I've had a bit of a hang up about my shorter distance paces.

I'm not quite a year on the running forum but I've come on big time since them knocking over a min of my 10k PB and almost 6 mins off my marathon PB.

What I learned yesterday was that (and this was something Krusty said to me when I started logging) cycle after cycle I should improve over all distances. Obviously you need to know what you are doing or put yourself in the hands of someone who knows what they are doing. Will I break 3 hours in Amsterdam? It's unlikely and I probably won't target it this cycle, but I'm sure I will break it, I don't say that to sound cocky but rather it's the realisation that in the right hands and injury free I will continue to improve. When I break sub 3 will I be happy with that, probably not, I'm too competitive. That's also the reason yesterday that I was unhappy that I was happy with the result, I felt I had a bit more to give.

So to get back on the sandbagging moral high ground:

Amsterdam target: beat Menos PB

Within the next 6-9 months go sub 3 and hit 1.23/24 for the half.

Anyway maybe time to stop overthinking it, my head hurts more than my legs

Again thanks to the collective for the kind words and support.

TbL

Badreputation

Great running TbL and a great time. Well done.

Aimman

Just catching up on the logs now TbL. Well done yesterday. I laughed at your description of the race numbers, my pins were bending trying to push them through.

yaboya1

Aimman wrote: »

Just catching up on the logs now TbL. Well done yesterday. I laughed at your description of the race numbers, my pins were bending trying to push them through.

They should have supplied a drill in the goody bag!

ThebitterLemon

Plan called for 4m easy am and 6 miles easy pm.

Got out early enough this morning, over my local rolling route. It was quite windy and the first couple miles were outside my easy pace but finished up doing 7 miles fairly comfortably @ 8.08.

Hit the same route after work and it seemed like the wind had strengthened, first mile was 9.15 pace! Felt like more of a chore than this morning but got 6 done @ 8.18.

Trying to manage a little hip flexor niggle that has reared its head, think it's as a result of a tight piriformis am working on stretching that out.

Total miles 13.

TbL

barryoneill50

Great run over the weekend T.

ThebitterLemon

Plan called for 10 miles steady.

Got this in early this morning.

The wind picked up again overnight and it was almost stormy out there. This coupled with a challenging hilly route meant that the splits would probably be all over the place so before I started I decided to pay extra attention to effort rather than the watch.

Was very fresh and windy out there but at least it stayed dry. Managed this fairly comfortably with no drama.

Splits:

8.12
7.20
7.42
8.23
7.21
7.05
7.02
7.12
7.43
6.50

TbL

Ferris B

ThebitterLemon wrote: »

Plan called for 10 miles steady.

Got this in early this morning.

The wind picked up again overnight and it was almost stormy out there. This coupled with a challenging hilly route meant that the splits would probably be all over the place so before I started I decided to pay extra attention to effort rather than the watch.

Was very fresh and windy out there but at least it stayed dry. Managed this fairly comfortably with no drama.

Splits:

8.12
7.20
7.42
8.23
7.21
7.05
7.02
7.12
7.43
6.50

TbL

Nice going. Some speedie stuff in there.
What pace does Coach mean when he gets you to run 'steady'?

ThebitterLemon

Ferris B wrote: »

Nice going. Some speedie stuff in there.
What pace does Coach's mean when he gets you to run 'steady'?

Tnx Ferris,

7.30 - 7.50 depending on how I'm feeling on the day. Have been told to try and concentrate on the overall effort level as much as the watch. For an avid watch watcher I found that hard and in the past if I saw a first mile at over 8 pace in a steady session I would have gone mad over the next few miles to rectify it! Happy enough that even though a couple of the miles were outside the steady perscribed pace they were still steady efforts.

Auld dog slowly having new tricks drummed into him

TbL

Marthastew

Congrats on a super run in Longford, cracking run from you! Keep up the good work and tell that coach of yours he's doing a great job!

ThebitterLemon

Plan today called for 4/7 miles am/pm easy.

Headed out on my local hilly route.

The wind early this morning was very strong, my second last mile had me going up a hill into the teeth of a gale and I was barely above shuffling pace. Don't envy anyone who had to do a tempo run in that muck.

Passed a cow munching on a plastic coca cola bottle, didn't stop to see if she swallowed it, but as a lad that has only recently been conferred with Bogger status, I found this peculiar. Any native Boggers around that could tell me if this is normal or is it some form of bovine dental flossing or some rural recycling!

Mentally a tough run and I was surprised that I even managed an average of 8.18 pace.

Got back to my car at 8.30 this evening not looking forward to the 4 miler. I knew I had a head torch and batteries in the car but thank fock the batteries were the wrong size and I decided to can the session. I'll add a mile or two to tomorrow's planned 3 mile recovery instead.

TbL

ThebitterLemon

Stazza wrote: »

The young fella's doing a great job with your training and you're responding well. Great run; looking good for Amsterdam.

Tnx Stazza,

This is definitely a huge factor in my improvement, he's put in a big effort.

Initially I though people would think I was a (bigger) tool for enlisting the help of a real live coach given that I'm only a plodder. Decided that this was stupid, if I took up golf I'd want someone that knew what they were talking about to help me improve. Joining a club wasn't an option for me and blindly following generic plans was getting me no where fast. Best running decision I ever made.

TbL

career move

ThebitterLemon wrote: »

Passed a cow munching on a plastic coca cola bottle, didn't stop to see if she swallowed it, but as a lad that has only recently been conferred with Bogger status, I found this peculiar.

You've been tucking into the magic mushrooms again haven't you :eek:

ThebitterLemon

Ha ha CM,

Today the plan called for a narcotic's free 3 mile recovery run!

Delighted that work travel this week was cancelled at the last minute but I don't think I'll be so lucky next week!

Finished up at work at 5 today and headed straight out, while the wind has subsided it was still very breezy but it was nice and warm.

Passed by the sceane of the plastic munching bovine but there was neither a dead cow nor a plastic bottle cow pat in sight

Did 5 miles nice and slow at 9.22 pace.

TbL

ThebitterLemon

Plan today called for 4/7 miles easy am/pm and tomorrow called for 20 miles with last 6 at MP.

Switched the days around to accommodate some family stuff.

While the body seemed up for the task the head didn't seem to want to cooperate.

Dry day with patches of sun but it was windy.

Plodded along for 14 miles handy enough but the 6 miles MP were into a strong wind and I couldn't even hit 7 min pace, the last mile I was losing the will to stay upright.

Only positive that it felt like MP effort and it's done!!!

Splits;

7.58
7.53
7.53
8.06
8.06
7.44
8.05
7.58
7.55
8.03
8.07
8.18
8.04
7.57
7.23
7.18
6.59
7.14
7.12
7.36

TbL

yaboya1

I find that wind is definitely the most difficult element to deal with. Although temperature, precipitation etc. can be annoying or uncomfortable the wind definitely affects your pace the most.
Good session

ThebitterLemon

yaboya1 wrote: »

I find that wind is definitely the most difficult element to deal with. Although temperature, precipitation etc. can be annoying or uncomfortable the wind definitely affects your pace the most.
Good session

Tnx P,

A couple of weeks ago a session like that would have really pissed me off, but starting to realise (finally) that everything isn't going to go according to plan.

The winds a bitch alright especially if your body shape is a natural wind trap

TbL

ThebitterLemon

Today the plan called for a 7/4 miles easy am/pm.

Got our for the first one mid morning, was delighted when the daughter said she'd do 2 miles with me (I've been trying to encourage her without pushing). First two miles were very slow but enjoyable, she now wants to do a 5k! I kept going as the rain started to get heavier, legs felt grand and I continued on to do 9 miles nice and easy.

Had a Sunday roast today and there was bisto on the table, after Tangs recent musings on the other usages for bisto and it's effectiveness I passed and had mustard instead

Was falling asleep on the couch this afternoon despite getting 9 hours sleep last night, I think I'll lash into a course of multi vits. Dragged my ass off the couch once the rain lifted and got out for another 3 easy miles.

12 miles for the day.

My first 70 mile week in a fair while and 37th consecutive day running.

TbL

tang1

Jaysus i thought a Connemara man would be made of tougher stuff than that!!

ThebitterLemon

tang1 wrote: »

Jaysus i thought a Connemara man would be made of tougher stuff than that!!

It was strong mustard!!

TbL

ThebitterLemon

Plan today called for 4 miles very easy am, and 6 miles easy pm.

Wind seems to have abated to normal levels, thanks feck.

Lovely morning for a run, took in my local hilly route. I was getting buzzed by squadrons of birds that were bursting out of the hedgerows, and a grouse or pheasant clattered out of a bush and scared the crap out of me with the noise!

Did 6 miles easy @ 7.53.

Dropped the kids up to GAA practice after work and headed out for a few miles as I was caught for time. The legs were very slow to warm up as I got a short massage during lunch and they were still feeling heavy/fatigued. Felt better as the run went on and managed to get 7 miles easy in @ 8.04.

Total for the day 12 miles.

TbL

career move

7 + 6 = 13 Popeye

Stazza

career move wrote: »

7 + 6 = 13 Popeye

It's his age:p

ThebitterLemon

career move wrote: »

7 + 6 = 13 Popeye

Haha Thanks Dora,

I have a legit excuse though, didn't remember the wedding anniversary early enough this morning, for some peoples liking and took some heavy blows to the head!

Have you not a map to read or a compass to fix

TbL