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

ThebitterLemon wrote: »

What plan are you following now M?

TbL

I am following an outline plan provided by your coach on The Continuity Training Thread. Based around 2 key sessions per week with the rest mainly easy running. Targeting 50-60 miles per week all in for the moment.

It's a pity you won't be joining us on Sunday. Always a good event.

22/01/2015 - 7.54m @ 08:16 avg pace (General Aerobic - Easy w/9x100m Strides)

Another slogfest around Kilkeel. I was surprised at how icy the path along the seafront was when I got there. As a result, I did the strides on the grass while still using the lamposts as my guide. I went 3on/3off for a mile and thoroughly enjoyed the strides. It was a nice way to finish after what had gone before.

24/01/2015
- 1.13m @ 08:10 avg pace (parkrun warm-up)
- 3.07m @ 08:00 avg pace (parkrun St Anne's 25min Pacing - 24:33)
- 1m (Cool down)

Headed up to St Anne's to slot in as 25min pacer. Allowed me to get a couple of miles in to keep things ticking over for tomorrow. Came in a little ahead of were I should have but didn't drop anyone in last km. The couple of people that were with me were moving well so I pushed them a little in the last 500m to ensure they got the best out of the run. 2 of them got nice shiny new PB well under their 25min target.

All set for tomorrow or as set as I am going to be. Christeb is targeting sub 30 and has signed up Tungaska to pace him so all going well I will be able to hang onto their coat tails all the way. Either way plans A, B and C all involve running like fock and seeing how far that gets me.

Good luck to all those running.........and as always, ENJOY!!!

ThebitterLemon wrote: »

That's great running M, well done.

TbL

Cheers, C. Happy enough with the way it went.

annapr wrote: »

Well done to both of you!!! great time for you! Tell the Mrs congrats from me... won't be long before she'll be leaving me in the dust

Thanks Anna.

menoscemo wrote: »

Well done FBOT, you were pretty fresh coming up the hill as you were able to pick me out of the crowd and say hello :pac:

Thanks Meno. You were easy to pick out:) ....When I passed you I was actually aerobically feeling as I looked but my legs were not happy. 500m up the road I was looking how my legs were feeling:D

25/01/2015

Raheny 5
Gun Time - 30:11
Chip Time - 29:59
Overall Position - 149
Cat Position - 9

Prerace
While I have put in a few good weeks in the run up to this and the plan was to give it a good lash I probably could have planned my day a little better to give myself the best chance of a good run. "Daddy's" Taxi was on duty again on Saturday Night so no early night and with a late race start I had decided to stick with my normal Sunday routine of early morning golf rather than putting the feet up. So bed at 1am, up at 7am and 12 holes carrying my bag all before collecting mine and Mrs FBOT's numbers at 12:30.

Even when collecting the numbers there was a great buzz around the start/finish area. Came back up about 1:45 and dropped the bag and went for a couple of warm-up miles. After getting changed I headed over and caught the end of the junior 1 mile race. Some talented runners in action and some very good times being hit.

Met back up with Mrs FBOT wished her good luck and headed into the starting funnel early as it always gets quite tight at the start of this race. Met plenty of Boardies, parkrunner and others runners that I knew and everyone seemed in great form and ready to go. Lined up with Yaboya and withcheeseplease in a Berlin revisited moment. I had hoped to see christeb at this stage so that I could tag onto his coat tails in his sub 30 attempted (which turned out to be a smashing success for him) but he was front and centre and I was stuck some 15/20 rows back.

Mile 1 (05:59)

We were off pretty much on time and as usual there were a lot of runners in the early rows that had no business being there. Starting 5 or 6 rows from the front at a jog....I just don't get it. Yaboya passed me in the first half mile and I assumed that as with all other races we have lined up together in that that would be the last I would see of him until after the finish. It was in this section that I also encountered the guy mentioned by Yaboya with the massive headphone jogging along oblivious to anything going on around him. To add insult to injury he was about 6'6" and built like a brick sh*thouse so took up half the road. Anyway after the first half mile I began to find a rhythm and was actually moving quite well as we turned onto Watermill Road. Pace was 05:58 or thereabouts and finished out mile 1 in 05:59.

Mile 2 (05:55)

I lost a lot of time on this mile last year trying to get some shelter from the wind and letting other people dictate my pace. This year the wind was not a major issue and I had decided pre-race that I was going to hold pace irrespective of what was going on around me. Mile 2 under the belt in 05:55. A little quicker due to the downhill of Sybil Hill and the brief b*lloxking I got from Ferris to move my ar*e.

Mile 3 (06:02)

This mile was the toughest of the day. About half way down Mount Prospect I really started to feel the pain with twinges in my lower back and the start of a stitch which thankfully didn't come to anything. I got a couple of shout outs here including one from my eldest that helped me keep my mind on the job. I also caught a glimpse of Yaboya along this section. Sorry P but I took some heart from not being the only one suffering. Unfortunately, I knew that if he was still in my sight at that stage sub 29 would be a tough ask even for him. Turned onto the downhill section towards the coast and the watch beeped a 06:02 mile and Yaboya seemed to disappear. I was still in with a good shout for my sub 30 but needed to keep it motoring. I was actually aerobically very relaxed and breathing easy but my legs were struggling badly.

Mile 4 (05:58)

I now started to focus on the task of putting in another sub 6:00 mile to put myself in the right place for the finish. It was here that I joined or was joined by a female runner, Maria (I knew her name from the amount of shout outs she was getting). Right up along the coast road we were shoulder to shoulder pushing each others pace and we were passing a lot of runners. One poor lad sprinted back past us only to die a death 50m metres up the road....he'll learn I thought to myself. Got a shout out from a marshal I knew at end of Watermill Road and then when I turned to head up the hill. I got "encouragement" here from the ever present Mr Stew and Mr Motivator himself, Ferris B. Spotted Meno around here too and gave him a shout out. Mile 4 done in 05:58 just one to go!!!

Mile 5 (05:55)

I push on up the hill and I thought maybe I lost Maria here but no as we turned onto All Saints Road she was right there on my shoulder again. From this point on I have no recollection of anything but what was straight in front of me. Angelina Jolie could have been standing naked in a doorway here and she wouldn't have gotten a second glance. I could feel the pace increasing and I picked out a few targets ahead. The first being a guy I know from parkrun, Eamon, who would be a regular sub 18 finisher. As I approached him I caught a glimpse of Yaboya a little further up the road. Eamon was moving well and it took a while to catch up with him. He was busy chasing down the guy in front of him and we were both passing quite a few along this stage. BTW Maria was still just behind me as I could hear the continuing shouts for her. As we came up the far side of the park on the final lap I was closing on Eamon and his prey.......he actually got a little too close to his prey on the second last corner and got a good auld shove for his trouble as the guy obvious thought he was cutting him off on the corner. As we came around the final corner I swung wide and took both of them on the outside. I encouraged Eamon to come with me and was happy to see him beat the guy that shoved him as I thought it was a little uncalled for. Maria came in just behind Eamon.........while I could see Yaboya clearly just in front of me on the finishing straight I never really got close enough to catch him. Mile 5 sorted in 05:55.

Post-race
Stopped the watch at 30 flat but was confident/hopeful that chip time would put me on the right side of the 30 mark. Congratulated Yaboya on his PB even if it wasn't the sub 29 he would have liked. He is sure to nail the sub 29 in Terenure if not before. We headed around to pick up our goodies bags. Bumped into Killerz and christeb here both basking in the glory of smashing their targets and sharing a naked hug to celebrate. Also caught up with withcheeseplease, wubble wubble and a few others all pretty happy with their days work. Congratulated Maria on her performance and thanked her for the part she played in pushing me to what turned out to be 29:59:D

After this I returned to the finishing straight to try to catch a glimpse of Mrs FBOT's moment of glory but missed her. She too had a good day at the office with a 2min PB. Headed back to the GAA Club for a shower, a cuppa and a catch up. Loads of folks around here both boardies and parkrunners including the Stews and the whole Killerz clan. I made it clear to Mrs Killerz that there is no way Killerz should be smashing his PB like he did if he was pulling his weight with the twins...she assured me that it won't happen again:p

Mrs FBOT and I then strolled home through St Anne's before putting our feet up for the evening and eating like we had just done a marathon:eek:

Another great day out in Raheny. It has to be the best possible way to kick off the year's running. Thanks to all involved organisers, volunteers, supporters and fellow runners...........GOOD JOB!!!