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

Bungy Girl · 13-11-2015 09:19PM

FBOT01 wrote: »

13/11/2015 I wasn't sure if they were joined by a lead

As suggested on my log: scissors. No doubt then

That's a nice session to have under the belt.

Murph_D · 13-11-2015 10:45PM

You could have hurdled the imaginary lead which would have really puzzled the owner (and dog too probably).

Nice splits there.

FBOT01 · 15-11-2015 04:03PM

14/11/2015 4m @ 08:48 (Recovery)

Wet and windy enjoyable evening run.

15/11/2015 14m @ 08:00 avg pace (General Aerobic - Easy)

Headed out towards Ashtown via the canal with Ferris for this one. This should have been a progression run. Legs felt heavy throughout and while the second half was slightly quicker than the first that was more down to the wind direction rather than any progression in effort.

On the positive side at just short of 47 miles it is the highest mileage week since August and I had little or no hip pain today. Maybe it was the distraction of everything else hurting that made me less aware of it but whatever the reason I was happy not to have it. Also managed to fit in pilates, yoga and a bit of deep water running so all in all a pretty good week

Duanington · 15-11-2015 11:30PM

Very positive week there M, keep her lit!

FBOT01 · 18-11-2015 04:42PM

It is weird that I am sitting here in traffic with the wind and rain battering the car, relishing the thought of getting home, putting the gear on and heading out to kick Barney's a$$ again tonight:pac::pac:

aquinn · 18-11-2015 04:44PM

Can't wait for the report back so. It was grand at lunch, well ish.

Firedance · 18-11-2015 04:50PM

FBOT01 wrote: »

It is weird that I am sitting here in traffic with the wind and rain battering the car, relishing the thought of getting home, putting the gear on and heading out to kick Barney's a$$ again tonight:pac::pac:

very weird yes, given its not actually raining....

kicking Barneys ass rocks, those that whimped out will never know how much

aquinn · 18-11-2015 04:54PM

Welcome to the aquinn s*itlist FD

Bungy Girl · 18-11-2015 05:19PM

aquinn wrote: »

Welcome to the aquinn s*itlist FD

Ooh you don't want to be on that too long ! I was on it for a few hours once until I grovelled

Firedance · 18-11-2015 05:22PM

Bungy Girl wrote: »

Ooh you don't want to be on that too long ! I was on it for a few hours once until I grovelled

I've been grovelling, all I'm getting are 'who is this' responses, I've blown it

sorry for the log hijack M!

Bungy Girl · 18-11-2015 05:40PM

Firedance wrote: »

all I'm getting are 'who is this' responses

Yeah I got those too. Hang on in there :rolleyes:

FBOT01 · 18-11-2015 05:51PM

Firedance wrote: »

I've been grovelling, all I'm getting are 'who is this' responses, I've blown it

sorry for the log hijack M!

Bungy Girl wrote: »

Yeah I got those too. Hang on in there :rolleyes:

You should organise an aquinn s*itlist night out and sure she will be grovelling to come along and if she doesn't you can spend the night b!tching about her :P

aquinn · 18-11-2015 06:05PM

FBOT01 wrote:

You should organise an aquinn s*itlist night out and sure she will be grovelling to come along and if she doesn't you can spend the night b!tching about her

Let the wind always be at your front this evening.

Firedance · 18-11-2015 06:22PM

aquinn wrote: »

Let the wind always be at your front this evening.

I see you are on the list now too FBOT.... what night suits everyone then

aquinn · 18-11-2015 07:14PM

Firedance wrote:

I see you are on the list now too FBOT.... what night suits everyone then

You'd be lost without me.

FBOT01 · 18-11-2015 09:12PM

17/11/2015 8m @ 08:30 avg pace (General Aerobic - Easy??)

Took the same option as last week to run the long way around to yoga. The only problem was that 80% of the route was into the hollowing gale that was Barney. At one stage going along Alfie Byrne Road I was almost blown backward and on many occasions I was heel tapped but managed to stay upright. A good 90 minute Yoga Class followed.

18/11/2015 7m @ 08:04 avg pace (General Aerobic - Easy)

Barney had headed off for his dinner by the time I got out. So this ended up being an dry, uneventful but enjoyable run around the block. Next up walk the dog....no rest for the wicked!!

FBOT01 · 21-11-2015 01:57AM

20/11/2015 4m @ 09:24 avg pace (Recovery)

Nice easy recovery run in the company of my youngest. First time this "winter" I have put the long sleeves on. Might be time to think about double layering as that north-westerly breeze has a little bite to it.

FBOT01 · 21-11-2015 08:04PM

21/11/2015 5m @ 08:25 avg pace (General Aerobic - Easy)

RD duty in St Anne's parkrun this morning followed by coffee and a bit of supporting down at the Clontarf Half. Looked like a crisp but very nice morning out there.

Headed out for a few easy miles this evening ahead of tomorrow's pacing gig at The Gingerbread Run Half in Portarlington tomorrow. Legs felt grand and hip/glute seems to be behaving itself at the moment tw. Did me exercises when I got in just to be sure to be sure!!

Pacing 1:40 so hopefully, I can bring a few punters home on time.

Firedance · 21-11-2015 08:18PM

FBOT01 wrote: »

21/11/2015

Pacing 1:40 so hopefully, I can bring a few punters home on time.

good luck! and ENJOY

tang1 · 21-11-2015 08:25PM

Firedance wrote: »

good luck! and ENJOY

+1 to that, have a good one M.

Kennyg71 · 21-11-2015 10:12PM

tang1 wrote: »

+1 to that, have a good one M.

++1 supposed to be bit warmer tomorrow, so don't wear to many layers😅

FBOT01 · 22-11-2015 06:53PM

Firedance wrote: »

good luck! and ENJOY

Cheers and I did, thanks AM.

tang1 wrote: »

+1 to that, have a good one M.

Cheers and I did, thanks B.

Kennyg71 wrote: »

++1 supposed to be bit warmer tomorrow, so don't wear to many layers😅

Cheers, I did and I never do. I am a single layer man me

, Thanks, G.

FBOT01 · 22-11-2015 06:59PM

22/11/2015 `13.1m @ 07:36 avg pace (Gingerbread Run Half - Pacing 1:40) plus 3m cd.

Watch time = 1:39:34 Job done.

Lovely day for it. Good steady pace pacing gig. Ended up being three 1:40 pacers so no pressure. Nice group of about 15 pacees brought home on time with plenty of happy smiling faces afterwards.

Well organised event on a nice relatively flat course and all the money made goes to charity. Fairplay to the whole team involved and I was glad to be able to do my bit.

Duanington · 22-11-2015 10:58PM

FBOT01 wrote: »

22/11/2015 `13.1m @ 07:36 avg pace (Gingerbread Run Half - Pacing 1:40) plus 3m cd.

Watch time = 1:39:34 Job done.

Lovely day for it. Good steady pace pacing gig. Ended up being three 1:40 pacers so no pressure. Nice group of about 15 pacees brought home on time with plenty of happy smiling faces afterwards.

Well organised event on a nice relatively flat course and all the money made goes to charity. Fairplay to the whole team involved and I was glad to be able to do my bit.

Nicely done M - how did the hip hold up?

FBOT01 · 23-11-2015 12:27AM

Duanington wrote: »

Nicely done M - how did the hip hold up?

Cheers D. It was actually OK while running but was a little sore before and after so still a little bit of work to do. Happy with progress to date.

Murph_D · 23-11-2015 12:38AM

didn't realise you were doing this (til I saw your Strava). Great job, fair play.

mbarr · 23-11-2015 07:12AM

FBOT01 wrote: »

22/11/2015 `13.1m @ 07:36 avg pace (Gingerbread Run Half - Pacing 1:40) plus 3m cd.

Watch time = 1:39:34 Job done.

Lovely day for it. Good steady pace pacing gig. Ended up being three 1:40 pacers so no pressure. Nice group of about 15 pacees brought home on time with plenty of happy smiling faces afterwards.

Well organised event on a nice relatively flat course and all the money made goes to charity. Fairplay to the whole team involved and I was glad to be able to do my bit.

Thanks so much FBOT, not sure which pacer you were (were you wearing a hat?) i was wearing the saucony skull cap and not saying much. You guys were amazing

FBOT01 · 23-11-2015 10:12AM

mbarr wrote: »

Thanks so much FBOT, not sure which pacer you were (were you wearing a hat?) i was wearing the saucony skull cap and not saying much. You guys were amazing

Cheers M. No hat for me. I was the one who thought he recognised you and called you Dermot at one stage

We had a good group going and you pushed on well in the end. Fairplay to you.

FBOT01 · 26-11-2015 12:47AM

23/11/2015 Rest

24/11/2015 6.6m @ 08:02 avg pace (General Aerobic w/2 sets of 6x100m strides 3mins between sets)

Ran to Yoga and did the strides in the last mile on some side streets off NCR. Was going to do them along the canal but the pleasant November temperatures meant that there is still plenty of Al Fresco drinking going on along the tow path so I didn't want to be disturbing the party.

Tough enough yoga/pilates class that was very hip focused so hips got a good workout and I could really feel it afterwards.

25/11/2015 4m @ 08:43 avg pace (Recovery)

Lunchtime recovery along the coast and up through St Anne's. Hips a little tight but nothing that effected the run in any way.

FBOT01 · 28-11-2015 07:11PM

26/11/2015 - Rest

27/11/2015 - 9.6m @ 08:07 avg pace (VO2 Max 2x1200/2x1000/1x800 @5k Pace 70% Time Rec)

Last session of the plan as next week is race week. Headed out earlier evening with Ferris to squeeze this in between work and a night out with Mrs Mc. Another windy evening along the seafront. As with the last one of these we did the faster stuff between the causeway and sutton along the tarmac path. The 2x1200 were with the wind while the rest where back into the wind. Ignored the watch other than to check distance and ran at what I considered a good 5k effort. I was surprised that lungs were burning more than the legs for most of it. This may be down to a minor dose of the sniffles that meant I was breathing through my mouth only and the air was pretty cold.

Session broke down as follows:
Distance|Time|Pace
1200|4:22|5:51
1200|4:24|5:54
1000|3:51|6:07
1000|3:49|6:04
800|3:06|5:59

I was happy with how this went and felt much more in control than the last one of these a few weeks ago.

28/11/2015 - 4m @ 08:38 avg pace (Recovery)

Nice recovery run around one of the usual local loops. Windy but not cold. Very refreshing.

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

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