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

22/03/2016 11m @ 07:46 avg pace (VO2 Max 6x1000 @ 5k Pace RI140) plus 90mins Yoga/Pilates Class

Decided that anything under 18min 5k pace would do. Youngest join me for 3m before heading home while I head on out the coast to do the faster stuff between the Causeway and Sutton.

Watch was set-up for the intervals so didn't need to bother with it other than to start and stop each interval when it beeped. Rep 1 and 2 were outward with 3 and 4 back in and then 5 out and 6 back. First one was a bit of struggle to get going and my right hip felt quite strange. It seemed to be kicking out a little which was resulting in my foot turning in and somewhat restricted flow to my stride. Loosened out by the end of the first rep which was definitely the hardiest one of the session. Worked hard throughout rep 1 and 2 and took no notice of the watch just focused on effort and form. The same for rep 3 and 4. I found a much better rhythm for the 2nd two.

I decided to check the watch at the halfway point of each of the last two reps just to confirm I was in the right zone and didn't want to end up looking at Strava later and regretting not checking and pushing harder. Both halfway checks showed 5:5x so I was in the right zone alright. Rep 5 was tough but I knew I only had one more after it and rep 6 involved a little hanging on in the middle section but finished strong and pretty wiped but content with my effort.

Splits for reps were : 03:42/03:35/03:35/03:36/03:37/03:37 equivalent paces per mile are 05:58/05:47/05:46/05:48/05:50/05:50

24/03/2016 Wednesday 15m @ 08:04 avg pace (MLR with Hill of Howth)

Continued the midweek pilgrimage MLR to Howth. Happy just to let the legs run at their own pace as long as I felt they were not being too lazy. Turned out to be in and around 08:00 pace which was perfectly acceptable after a good session last night. Another very enjoyable run in the lovely location on a pleasant evening

Murph_D wrote: »

Very nice and consistent when you got going (and even before you got going). What do you think the deal with hip is?

I think the hip thing was just some kind of stiffness in either the hip flexor or glute that made it feel like it just wasn't sitting or releasing right. Loosened out OK and got a good going over in yoga/pilates class afterwards.

No repeat on yesterday's MLR. Sports massage this evening so that should sort anything that needs sorting :eek:

Dubgal72 wrote: »

I have visions of ye hiding under your beds when the men get their running gear out....

Wilmaaaaaa!!!!

Thursday 24/03/2016 6m @ 07:48 avg pace (General Aerobic)

Should have been 8 but 6 is all I could fit in and real life got in the way. Had a sports massage in the evening. Both hip flexors and right ITB were "jump off the bed" tight. Quite tender for the rest of the evening. These were most like the trigger the previous nights issue.

Friday 25/03/2016 6m @ 09:01 avg pace (Recovery)

Early morning walk with the dog just to get the legs loosened out as they were still quite sore from the work done on them last night. Headed up around the trails/grass in St Anne's at lunchtime to get in today's planned recovery miles. As the day has gone on the legs have continued to settle down.

3 weeks to race day.......let the madness begin. I jest because one of the things I like about P&D plans is that taper doesn't involve jumping off a cliff. It is just a gradual reduction in mileage but still involves running 6 days per week and has some intensive sessions right up until race week.


28/03/2016 Monday 8m @ 07:40 avg pace (VO2 Max w/5x600 @ 5K pace RI75)

Put this off til the evening and spent the morning in St Anne's supporting at Brian Boru 10 miler. Boardsies and parkrunners were out in great numbers both runners and supporting. I have never run this race but have supported at all 3 running to date. It might be relatively flat but it has never looked like a PB course to me with a huge amount of twists and turns and yesterday's wind made some stretches quite a struggle. Fairplay to anyone who PB's and there were quite a few.......for the same effort on a more straightforward course there is more to be had for you!! From a supporter point of view it is a great course as it if very compact and you can get to different viewing point quite easily. Pretty chilly hanging around yesterday thought and the coffee afterwards was very welcome.

The session in the evening went pretty much as expected. Felt knackered going out but once I got going all was good. As usual I did the faster stuff along the coast between the causeway and Sutton. First 2 reps were with the wind while the next 3 were back into it. 3rd one was probably a bit faster than expected given that it was back into the wind but there was a cyclist struggling into the wind that I just couldn't help but overtake

Splits for the 600s were as follows: 02:08/02:07/02:06/02:12/02:12

Paces showed as follows: 05:37/05:35/05:32/05:48/05:48

I was nicely focked at the end of the 5th. The rewards for my efforts was getting home before a nasty shower hit. I could see it coming up from the South all the way back in from Sutton and was glad to avoid it.

29/03/2016 Tuesday 12m @ 07:41 avg pace (MLR) plus 90 mins yoga/pilates

Headed up past DCU and back for this one. Zigzaging between Collins Ave and Griffith Ave to give me plenty of elevation changes along route. This route means you are never running more than a mile without an uphill or downhill section to interrupt the stride.

Good yoga/pilates class afterwards. Felt quite tired when I got home which I would expect at this stage in the proceedings.

30/03/2016 Wednesday 7.5m @ 08:10 avg pace (Recovery)

Nice evening jaunt around a local route with the ever bouncy Duanington. Enjoyed the chat and was so relaxed I forgot to even start the watch. Had to cog details for D. Faster than normal recovery pace but effort felt pretty recovery like for most of it.

Main event of the day was the arrival of my Runner's Passport for Boston in the post........my daughter described my expression on picking up the envelope with the BAA postmark as like a kid at Christmas

Firedance wrote: »

How are you feeling about it M? You've had a great training cycle, you're in good shape for sub 3, I hope you're feeling confident

I am buzzing for it, AM

Ferris B wrote: »

Well, you were too slow....and my motivational speaking obviously wasn't working so had to resort to physical tactics..Didn't expect you to share it on boards though.:D

Well if Tang and TbL can be as open as they have been about their trips down the canal I don't think we need to be shy about a little pinch or two :P

Murph_D wrote: »

Easy does it, M. The work is all done. You know best but no need for undue risk between now and the big day.

No heroics here, D..........or at least not before the 18th :pac::pac:

Mrs Mc wrote: »

He better bleedin do it this time ! He's taking up knitting then

Dream on, Love

07/04/2016 Thursday Rest - unplanned

Early morning massage gave the left hammer a good going over. Did the full leg for good measure. Bounce off the table stuff so she definitely the spot. Threw on a couple of strips of Rocktape just for good measure.

I have plenty of miles in the bank so stick to walking the dog today and won't be packing the runners when I head away in the morning to avoid temptation. Back on Sunday so will do a few miles then to close off T -1 before heading into race week......if there was a jump up and down like a puppy looking for a treat I'd be using it here

In the words of The Pointer Sisters.....I'm so excited and I just can't hide it I'm about to lose control and I think I like it..... :pac::pac:

08/04/2016 Friday Rest - planned

09/04/2016 Saturday Rest - planned

Might as well log these now