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

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Comments

  • #812
    Firedance
    Closed Accounts Posts: 5,009 ✭✭✭Firedance


    Mrs Mc wrote: »
    That's a pity didn't realise you were there I was marshalling at the corner of the tennis courts today.

    Were you taking photos? Really enjoyed the route so will be back for sure :)


  • #813
    FBOT01
    Registered Users, Registered Users 2 Posts: 2,447 ✭✭✭FBOT01


    rooneyjm wrote: »
    Nice going. I got the P&D book and was flicking through it last night. Couldn't see any reference to Progression runs in the description of the MLR. Is this something you have added yourself?

    They discuss it under long runs and then in relation to MLRs they just say do the same as long runs. They suggest long runs should start in the range MP+20% and finish in range MP+10%.....page 137/8 I think if you are on the same version as me.


  • #814
    FBOT01
    Registered Users, Registered Users 2 Posts: 2,447 ✭✭✭FBOT01


    Firedance wrote: »
    Were you taking photos? Really enjoyed the route so will be back for sure :)

    Yep she was. I was at the car taking names of those who had problems scanning. Catch you next visit or might see you at the FD if you are floating around there next weekend.


  • #815
    Mrs Mc
    Registered Users, Registered Users 2 Posts: 2,119 ✭✭✭Mrs Mc


    Firedance wrote: »
    Were you taking photos? Really enjoyed the route so will be back for sure :)

    Yep that was me !


  • #816
    Firedance
    Closed Accounts Posts: 5,009 ✭✭✭Firedance


    Mrs Mc wrote: »
    Yep that was me !

    ah damm! I did wave the second time round but didn't realise it was you. Yep FBOT will be supporting at FD, without the dog this time :)


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  • #817
    annapr
    Registered Users, Registered Users 2 Posts: 3,936 ✭✭✭annapr


    FBOT01 wrote: »
    Etc........;)

    yep looks like all the interesting stuff was in the 'etc' :cool:


  • #818
    FBOT01
    Registered Users, Registered Users 2 Posts: 2,447 ✭✭✭FBOT01


    16/08/2015 - Rest

    Considered a recovery run but too much else going on so skipped it. Prioritised a bit of stretching to try to work out the hip/glute.

    17/08/2015 - 6m @ 08:58 avg pace (Recovery) & 4m @ 09.05 avg pace (Recovery)

    Another double day today. Felt proper focked when I woke up this morning. One of those days when no part of me wanted to run but I just got on with it. Lovely day and the afternoon run was actually quite pleasant. Took in the trails/grass in St. Anne's for the majority of both runs.

    Sports massage this evening. She got to work straight away on the right hip/glute. It was jump off the table painful. I even had to stop talking at one stage so that should tell you how bad it was :eek::eek:

    Everywhere else was just "normal" sore. Advice was to get back into regular stretching, do some core work and to keep the runs short ahead of Saturday's race......I will take the first two pieces of advice and sleep on the third suggestion :)


  • #819
    Murph_D
    Registered Users, Registered Users 2 Posts: 10,796 ✭✭✭✭Murph_D


    All the best, M. I've a feeling this will be a good one. ;)


  • #820
    annapr
    Registered Users, Registered Users 2 Posts: 3,936 ✭✭✭annapr


    Murph_D wrote: »
    All the best, M. I've a feeling this will be a good one. ;)

    +1 go forth and ENJOY!!!! :p


    oh and good luck to the missis too!!!


  • #821
    Mrs Mc
    Registered Users, Registered Users 2 Posts: 2,119 ✭✭✭Mrs Mc


    annapr wrote: »
    +1 go forth and ENJOY!!!! :p


    oh and good luck to the missis too!!!

    Thanks Anna I presume I will see you there good luck to you and murph too.


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  • #822
    ThebitterLemon
    Registered Users, Registered Users 2 Posts: 6,672 ✭✭✭ThebitterLemon


    Hope you blast this M.

    Best of luck

    TbL


  • #823
    Dubgal72
    Registered Users, Registered Users 2 Posts: 4,272 ✭✭✭Dubgal72


    News???


  • #824
    menoscemo
    Closed Accounts Posts: 13,915 ✭✭✭✭menoscemo


    Dubgal72 wrote: »
    News???

    His Time looks good to me!!


  • #825
    FBOT01
    Registered Users, Registered Users 2 Posts: 2,447 ✭✭✭FBOT01


    ThebitterLemon wrote: »
    Hope you blast this M.

    Best of luck

    TbL

    Cheers C.
    Dubgal72 wrote: »
    News???
    menoscemo wrote: »
    His Time looks good to me!!

    Chip time 01:01:19....A PB and a silver medal:)

    Happy out. Will stick up a race report later.

    Missed you earlier, Meno. I hope you got on OK.


  • #826
    Dubgal72
    Registered Users, Registered Users 2 Posts: 4,272 ✭✭✭Dubgal72


    menoscemo wrote: »
    His Time looks good to me!!

    Don't know his second name :(

    Edit: scratch that, got 'im with some skillful stalking and resourceful sleuthing ;)


  • #827
    aquinn
    Registered Users, Registered Users 2 Posts: 2,969 ✭✭✭aquinn


    What a time. Well done. Forgetting the watch suits you.


  • #828
    Dubgal72
    Registered Users, Registered Users 2 Posts: 4,272 ✭✭✭Dubgal72


    FBOT01 wrote: »
    Chip time 01:01:19....A PB and a sliver medal:)

    Happy out. Will stick up a race report later.

    Missed you earlier, Meno. I hope you got on OK.

    And flicking back a page got me there too... :o*

    Wow, well bloody done! But only a sliver of a medal? Bloody recession :mad:





    * but now I know your second name.....


  • #829
    Wubble Wubble
    Registered Users, Registered Users 2 Posts: 2,603 ✭✭✭Wubble Wubble


    Great stuff, why bother with a watch? :)


  • #830
    Murph_D
    Registered Users, Registered Users 2 Posts: 10,796 ✭✭✭✭Murph_D


    Congrats Mark, you didn't mention the silver medal earlier!


  • #831
    Firedance
    Closed Accounts Posts: 5,009 ✭✭✭Firedance


    Well done! and a medal too! nice to see you again and (finally) meet Mrs Mac :)


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  • #832
    FBOT01
    Registered Users, Registered Users 2 Posts: 2,447 ✭✭✭FBOT01


    Silver = PB.....Gold was under 1:01.....while Bronze was the fall back of a course PB :)


  • #833
    FBOT01
    Registered Users, Registered Users 2 Posts: 2,447 ✭✭✭FBOT01


    Dubgal72 wrote: »
    Don't know his second name :(

    Edit: scratch that, got 'im with some skillful stalking and resourceful sleuthing ;)

    :D
    aquinn wrote: »
    What a time. Well done. Forgetting the watch suits you.

    Cheers A. You looked pretty happy yourself so assume you did what you set out to do.
    Dubgal72 wrote: »
    And flicking back a page got me there too... :o*

    Wow, well bloody done! But only a sliver of a medal? Bloody recession :mad:





    * but now I know your second name.....

    Thanks DG. FMP :D:D

    BTW met plenty of your novice crew afterwards and they all seemed to be smiling.
    Wubble Wubble wrote: »
    Great stuff, why bother with a watch?

    Cheers J. I hope you got on OK yourself. Good to see you back at it. Why bother with watch indeed:rolleyes:
    Murph_D wrote: »
    Congrats Mark, you didn't mention the silver medal earlier!

    Cheers, D. Self awarded medals don't count other than in your head ;) Nice PB yourself.
    Firedance wrote: »
    Well done! and a medal too! nice to see you again and (finally) meet Mrs Mac :)

    Thanks FD. See you at the half :D

    See note above re: medal:o


  • #834
    Notwork Error
    Closed Accounts Posts: 785 ✭✭✭Notwork Error


    Cracking time FBOT! Fairplay man.


  • #835
    Duanington
    Registered Users, Registered Users 2 Posts: 2,984 ✭✭✭Duanington


    Well done M - you looked like you were just out for a stroll in the park when I met you earlier! Super time, congrats


  • #836
    Murph_D
    Registered Users, Registered Users 2 Posts: 10,796 ✭✭✭✭Murph_D


    Murph_D wrote: »
    All the best, M. I've a feeling this will be a good one. ;)

    Oh, and may I draw attention to this prescient post. :)


  • #837
    AuldManKing
    Registered Users, Registered Users 2 Posts: 5,237 ✭✭✭AuldManKing


    Super stuff. I'm running out of PB's on you at this stage :) - well deserved.


  • #838
    ThebitterLemon
    Registered Users, Registered Users 2 Posts: 6,672 ✭✭✭ThebitterLemon


    Impressive stuff M, very well done!

    Envious of the shape you're in,

    Bet you weren't talking the hind legs off everyone within earshot in the last mile of that run :)


    TbL


  • #839
    tang1
    Closed Accounts Posts: 6,121 ✭✭✭tang1


    Superb running M, great to see.


  • #840
    Tom Joad
    Closed Accounts Posts: 4,134 ✭✭✭Tom Joad


    Great stuff - well done.


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  • #841
    FBOT01
    Registered Users, Registered Users 2 Posts: 2,447 ✭✭✭FBOT01


    Notwork Error wrote: »
    Cracking time FBOT! Fairplay man.

    Cheers NE. Careful slogging it out when you are under the weather won't help you get ready for the XC season. Will be keeping an eye out to see how it progresses for you. You seem to be mojoed up anyway.
    Duanington wrote: »
    Well done M - you looked like you were just out for a stroll in the park when I met you earlier! Super time, congrats

    Cheers D. You looked pretty fresh yourself. Hopefully we can both look as fresh in 9 weeks time after the big one. Catch up with you for a few more laps around DNS over the next while.
    Murph_D wrote: »
    Oh, and may I draw attention to this prescient post. :)

    Noted....I was delighted with your show of faith as it wasn't feeling it over the last few days. Had to stay off here in case I got accused of sandbagging :eek:
    AuldManKing wrote: »
    Super stuff. I'm running out of PB's on you at this stage :) - well deserved.

    Thanks A. Does that beat your 10M PB? Score :D Although with some of the sessions you are banging out and have planned in your new training plan it won't be long before you are bringing your "track" speed to the longer distances.
    ThebitterLemon wrote: »
    Impressive stuff M, very well done!

    Envious of the shape you're in,

    Bet you weren't talking the hind legs off everyone within earshot in the last mile of that run :)


    TbL

    Thanks C. Would you believe nobody wanted to talk for some reason. Just after the 9 mile mark TBB came up beside me and then just lashed on hardly even returned my Hello never mind having a civil chat.....I was like the cheek what could possibly be that important that you couldn't spare a minute for a chat :confused:
    tang1 wrote: »
    Superb running M, great to see.

    Cheers B. Sensible approach taking a couple of days to let the niggle settle. Hope all is well when you get back at it tomorrow.


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