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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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ThebitterLemon

Yesterday: plan called for a 5 & 3 mile easy double. When I woke up I had a very tight arse that really concerned me as I didn't think I'd done anything to exert it and it had behaved over the course of the holiday even when I ran some faster stuff. Was gonna take the day off but I hit the hotel treadmill for a few easy miles. It loosened up considerably but rather than tempting fate I left it at the 3 miles. The additional unexpected day in London meant I was in the same clothes for consecutive days, not the most pleasant but it was probably even worse for the auld burd that was sitting beside me on the plane home coz at that stage my shirt was sticking to me and it had more stains than a teenage boys duvet!! Arrived in Shannon after 9 and called Bulmers to see if he was about but he was in the bath playing with his small rubber ducky and dreaming of a sub 3

Decided against running and to leave it at just the 3 miles for the day.

Today: plans called for the postponed hill session. 2 miles wu/cd, 10 x 1 minute hills off 2.5 mins recovery. Looked like a piece of piss on paper and I did this over Seanadh Pheistin, picking a hill that wasn't too steep.

Looked like a piece of piss but I failed epically!

Was instructed to run them hard and finish fast. Got the 2 mile warm up done and I couldn't remember if the recovery was 1.5 or 2.5 mins so I decided to take 2 mins. This was ball breakingly tough and I cheated on a fair few of the reps in that I either didn't complete the full minute or coasted the last few seconds. My breathing changed from heavy, to panting, to laboured and then to a noise like a small girl crying. After each rep I was doubled over trying to rest shaking hands on trembling knees. Also had a peculiar sensation in my ears like I was in a pressurised container. Harder than anything I've done in a long time and a different kind of hurt than I'm used to.

Fcuk 5k's I'm taking up Ultras

TbL

Duanington

ThebitterLemon wrote: »

.

My breathing changed from heavy, to panting, to laboured and then to a noise like a small girl crying. After each rep I was doubled over trying to rest shaking hands on trembling knees. Also had a peculiar sensation in my ears like I was in a pressurised container. Harder than anything I've done in a long time and a different kind of hurt than I'm used to.

TbL

That sounds like the session did exactly as prescribed !

Hill sessions are tough !

ThebitterLemon

Pretty crappy last two days.

Yesterday: plan called for 3/5 easy double. Got 4 miles @ 9.07 done in the morning but a massage after work left me sore so I didn't run the evening run. Don't mind that my easy pace is closer to recovery pace at the moment but I don't like missing runs.

Today: plan called for 2m wu/cd with 4x6 mins @ 6.40 pace.

Beautiful day in Connemara today and I dusted off the BBQ.

Got out in the last of the sun but I haven't felt great for the last few days and had to take two emergency pit stops in the warm up. Started the first rep, felt like crap and couldn't get the pace below 7.10 after a half mile. Pulled the plug and walked the 2.5 miles home. No point pushing things at this stage but I'm hoping to start finding some strength soon. I've 12 miles to do tomorrow but I'm only 50/50 that I'll do it.

Best of luck to all the Boardsies racing tomorrow.

TbL

Firedance

ThebitterLemon wrote: »

Best of luck to all the Boardsies racing tomorrow.

TbL

You'll be up at 9am stalking our toy boy?

Hope you're feeling better for the 12 miles

FBOT01

Firedance wrote: »

You'll be up at 9am stalking our toy boy?

Hope you're feeling better for the 12 miles

Early morning threesome? or is Woody getting in on the act too

Firedance

FBOT01 wrote: »

Early morning threesome? or is Woody getting in on the act too

In this instance I hope everyone's getting in on the act, tang has done it for all of us, now it's our turn

ThebitterLemon

Today: plan called for 12 "long run"

Still wasn't feeling 100% but after reading about the Boardsies marathon heroics I decided to go out and get even a few easy miles in. Headed out at lunch time into very strong and cold gusting winds. Wouldn't envy anyone doing the Conn marathon today, I'd an entry myself but given my current levels of fitness this was just another marathon entry wasted!

Did the first two miles with my daughter, enjoyed that even though the pace was 11 min pace, I continued on nice and slow, happy enough that at least I wasn't having to make pit stops.

Got 9 miles in total done @ 9.33.

First week back training on plan and overall it was a poor week, but I think I've a bit of a bug and a minor plus was that I got out every day.

Monday. 3/5 mile easy double. Recovery pace. 8
Tuesday. 6 miles steady @ 7.40. 5 miles @ 7.40. 13
Wednesday. 3/5m easy double. Treadmill recovery. Missed second run. 16
Thursday. Hill sprints 10x1 min. Didn't do full min. 21
Friday. 3/5m easy double. Only one run. 25
Saturday. 2wu/cd + 4x6 min @ 6.40. Canned session. 28
Sunday. 12m LR. 9 miles @ 9.33. 37

I liked the look of KU's weekly summary table so I'll try and do one at the end of the week but as I'm a complete Luddite I'd appreciate if someone could help me insert the above in a proper table.

TbL

career move

ThebitterLemon

xxx K, tnx.

Gives the log a badly needed look of professionalism

TbL

KielyUnusual

That table was part of a carefully considered revamp of my log in order to attract a younger demographic that was seen to be trending towards the marathon logs and then you go and shamelessly steal it.....

.....actually, I can't even remember who's log I stole it from. Oh yea, it was demfad's

ThebitterLemon

KielyUnusual wrote: »

That table was part of a carefully considered revamp of my log in order to attract a younger demographic that was seen to be trending towards the marathon logs and then you go and shamelessly steal it.....

.....actually, I can't even remember who's log I stole it from. Oh yea, it was demfad's

Sure you must be due another marathon yourself!

And now that you'll be doing more travelling I can send you some pointers on how to do up a Lonely Planet report

TbL

AuldManKing

that's a great performance in x marathon - great running and very well deserved.........

oh sorry - my fingers are just automatically typing that at this stage........................

ThebitterLemon

Plan today called for 3/5 mile easy double. Got out early this morning in freezing rain, I'd to dig out my thermal top from the back of the wardrobe. Got 4 miles done very slow @ 9.07.

Out around Dangan after work and at least it was dry. Got 4.25 miles done even slower than this morning @ 9.27.

8.25 miles for the day.

Might do a local 5k tomorrow to try and shake of the rust and feeling of ennui hanging over me. I'm in crap shape and a sub 20.30 would be a result currently!

TbL

Murph_D

Ennui, eh? That's a big word for a bogger. Not a bad call to have a blow out to get the blood going.

ThebitterLemon

Murph_D wrote: »

Ennui, eh? That's a big word for a bogger. Not a bad call to have a blow out to get the blood going.

I'm trying to be a posh Bogger Murph

I PB'ed at this race in 2014, but tomorrow won't be pretty. No panic, us auld lads need a bit longer to get going!! I'm just in from kicking the ball with the young lad and I could barely muster up a trot, but give me a few weeks and I'll have Tang crying into his Rotterdam t shirt

All the best next week.

TbL

martyboy48

ThebitterLemon wrote: »

I....., but give me a few weeks and I'll have Tang crying into his Rotterdam t shirt

All the best next week.

TbL

I was just going to say you were reeling tang into a trap ðŸ˜‚

tang1

ThebitterLemon wrote: »

give me a few weeks and I'll have Tang crying into his Rotterdam t shirt

TbL

With statements like that you'd think it was you wandering around Amsterdam today getting high from the second hand smoke off the local woodbines!! Keep dreaming C.

ThebitterLemon

tang1 wrote: »

With statements like that you'd think it was you wandering around Amsterdam today getting high from the second hand smoke off the local woodbines!! Keep dreaming C.

More chance of you sprouting an Afro, than you taking me down!!

Enjoy the glory from yesterday, every dog has his day

The only thing I'll be smokin is your ass!!!

TbL

tang1

Best of luck this evening C, if the going gets tough just take it easy on yourself, you are old remember.

ThebitterLemon

Today the plan had called for a session but there was a 5k in Claregalway tonight and I got the ok from Coach to ditch the session and do the race instead.

I did this race in 2014 and PB'ed in 19.30, having run a sub 3.20 in Connemara 3 days previously. (I was obviously in good nick back then!!)

Absolutely cracking evening for a run and the race is very well organised by Clare River Harriers and is great value at €10.

Don't usually bother with any warm up but I need to change that so I headed off with a Tri Fairy lad that I know and his buddy. Did a mile and a half warm up and I was huffin and puffin on the last half mile, not a good portent of things to come!

No standing on ceremony, we were called to the start and then off, the first half mile is uphill and I was trying to restrain myself from blowing up too early but it was hard as I was been passed by over enthuastic teenagers and Girls

Finished in 20.22. Slightly disappointed with the time and my inability to really try and push myself outside my comfort zone. I ran the Trim 10 mile carrying a bag of niggles at almost the same average pace, so it frustrating to see how quickly the fitness disappears.

On the plus I was able to hold off a guy that tried to pass me for the entire last km and open a few seconds on him (maybe he was just tiring faster than me), and I also enjoyed the buzz.

It's also another building block laid as part of a bigger project and I'd like to think I can go sub 19 within 6 weeks. (I've been wildly off with some over ambitious targets before but I'm prepared to get stuck in)

Splits 2016: 6.21, 6.35, 6.33 & 6.10 for the bit (53 seconds)

Split 2014: 6.19, 6.08, 6.11 (51 seconds for the bit)

TbL

Duanington

ThebitterLemon wrote: »

It's also another building block laid as part of a bigger project and I'd like to think I can go sub 19 within 6 weeks. (I've been wildly off with some over ambitious targets before but I'm prepared to get stuck in)

Splits 2016: 6.21, 6.35, 6.33 & 6.10 for the bit (53 seconds)

Split 2014: 6.19, 6.08, 6.11 (51 seconds for the bit)

TbL

Well done C - back on the wagon, looking forward to excuses, moaning and reasons why you couldn't get $hit done seeing how you get on with the new target, a good starting point for sure - onwards and upwards

El Caballo

Well done man! It's tough to see slips in fitness but on the flipside, it always comes back quicker than it took to get there the first time, you'll bounce back quick and the 5k ain't easy to get right especially so early in the training block, different kind of pain to marathons and the speed can be a shock to the body when you're used to marathon training. marker laid down now and once you have a few sessions under your belt and get used to the pace, you should see some solid improvements, head up as they say, there's a long year there yet, you'll bounce back

Murph_D

Jaysus, C, you're slower than even me now. Get the lead out. :pac:

ThebitterLemon

Murph_D wrote: »

Jaysus, C, you're slower than even me now. Get the lead out. :pac:

Ah stop Murph, you're depressing me

TbL

ger664

C

Your last K and a bit where only 1 sec nett slower then last year. This was when you where racing someone. These 5K's are torture, you have to go out hard and push for dear life all the way to the finish. Get some speed sessions done and race hard will see you back to 19:30 pretty quickly

Ger

adrian522

I feel your pain entering races when you know you are not close enough to where you feel you should be. Hard to push on for a time that is going to be well short of your best effort from a year or so ago.

ThebitterLemon

Plan today called for 3/5 mile easy double.

Was really surprised with how good the legs felt this morning so I obviously didn't push myself hard enough last night!

Got out early this morning, beautiful and crisp out there. Did 5 easy miles from the house, pace was the fastest easy pace since I've come back on plan @ 8.33.

Took a late lunch, did a superman change in the car and headed to Dangan for 5 easy miles around the pitches. Bit slower than this morning at 9.17 but happy enough, grabbed a flash shower and back to work. Productive use of a lunch break!

Have been thinking about Adrian's post above and there is probably some truth to it, I knew a PB was never on last night, so I'm wondering did I really give it bata! 5k's are puke inducing, a completely different sensation from a very hard longer distance run and I need to improve my mental approach to the shorter stuff.

I coming for you Tang!

10 miles for the day

TbL

tang1

Joking aside C, the course you'll be to chicken to turn up to next month is quicker than anything you'll have ran 5k wise before. It's worth 5-10 secs on other routes. So you'll make it close to 20 mins at least if you do show your face.

Back in Black

ThebitterLemon wrote: »

Bit slower than this morning at 9.17 but happy enough, grabbed a flash shower and back to work. Productive use of a lunch break!

TbL

Have to say that I thought you were more of a jeyes fluid shower kinda guy

Dubgal72

But you already know this, right?

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12003390_954461381243852_903931858764583465_n.jpg?oh=56e6d891420206f3af2701ca2db5839b&oe=57C0900F&__gda__=1471189289_a16d4f0353998a3c9ab2719e5425e1d7

Thought you might appreciate this