The Boggers Log

ThebitterLemon

Program called for 15-30 wu followed by 6-8 1000m with 200m jog recovery followed by 200m x 3 with 200m jog between each rep, followed by 15-30 mins cd.

Was advised, due to recent inactivity, to only do 6 of the 1k reps.

Started with 21 mins slow jog warm up, followed by the reps,

Rep 1: 4.01
2: 4.00
3: 3.58
4: 3.48
5: 3.48
6: 3.47

Followed by the 3 x 200m. Splits 40s; 38s; & 38s. I'd say Usain Bolt is quaking in his Pumas

Followed by 11 min slow jog cool down.

Happy New Year.

TbL

AuldManKing

nice - out of interest, what pace was prescribed for the 1000m??

ThebitterLemon

AMK,

The program called the session a "Cruise Interval" session, and based on a 3.08 marathon the called for pace was 3.43 - 3.53.

I thought it should be quicker, but that's what it said to do, so I was reasonably happy with today's session.

Another runner I know, told me today on the cool down jog, that I didn't have the ugliest running style he'd ever seen.....................................but it was certainly in the top 3

TbL

Tom Joad

That's a great session - you're well on the comeback trail.

ThebitterLemon

Program called for a 50-60 min ER

To borrow AMKs phrase I wasn't really feeling the love tonight, legs felt a bit dead, probably after my Olympic 200m Trials yesterday

Did 50 minutes real slow.

TbL

ThebitterLemon

Friday: had rejigged my sessions this week so Friday was a rest day.

Today: decided to do my long run today, the early morning rain gave way to a nice dry and calm afternoon.

Hadn't done a LR in a couple of weeks so was unsure of what pace to do this at.

Program called for 22-24 miles but I decided to do 18-19.

Pace issue was taken out of my hands as once I turned on the Garmin it instantly powered off.

Running a long run without the Garmin is a peculiar feeling, feels like I'm running in the nip without it

The novelty ran out after a couple of miles and I found myself looking at my watch and mentally thinking, feck it I've only done 10 mins.

Anyway enough bitching, I did 2.35 and probably over 19 miles.

Another positive is that there doesn't appear to be any adverse reaction with the tibia.


TbL

ThebitterLemon

I'm older and probably grumpier that even AMK but I gotta get a small rant in.

With the roads partially flooded and dry surface at a premium there are really some complete dickhead drivers out there, who seem to take some perverse pleasure in driving into the puddles to deliberately soak you as you're manfully trying to dodge the spray. One fecker drove so fast through it that I ended up drinking his wash. And here was I trying to do my LR's with no fluids or gels!

Grrrrrrrr


TbL

Tom Joad

ThebitterLemon wrote: »

With the roads partially flooded and dry surface at a premium there are really some complete dickhead drivers out there, who seem to take some perverse pleasure in driving into the puddles to deliberately soak you as you're manfully trying to dodge the spray.

Met a few of them pricks recently - must have really sad empty lives if they get pleasure out of soaking people :rolleyes::rolleyes: - notice that they usually drive **** buckets of cars too.

AuldManKing

ThebitterLemon wrote: »

I'm older and probably grumpier that even AMK but I gotta get a small rant in.

With the roads partially flooded and dry surface at a premium there are really some complete dickhead drivers out there, who seem to take some perverse pleasure in driving into the puddles to deliberately soak you as you're manfully trying to dodge the spray. One fecker drove so fast through it that I ended up drinking his wash. And here was I trying to do my LR's with no fluids or gels!

Grrrrrrrr


TbL

I'm the ungrumpiestededest person that I know, except that is after long runs, and getting up.

ThebitterLemon

Did 61 mins, recovery run, very slow today.

Total weekly mileage, a shade over 55

TbL

ThebitterLemon

Program called for 90-105 mins ER

Was still pretty windy out there tonight and some of the street lights in the area I was running were out making for slow progress in sections.

Thought the first long run (on Saturday) in a couple of weeks would have left the legs feeling heavy but I was comfortable the whole way around.

Did a couple of seconds shy of 105 mins and a total of 12.69 miles.

Feel my strength slowly coming back but electric pace (like the electricity near where I live) is stubbornly refusing to turn on

The program has only one speed session this week, a couple of 2k reps that I am already dreading.

TbL

ThebitterLemon

Program called for 60-70 min ER.

Did this on a hilly route.

Found it a lot harder than yesterday evening.

Wobbled along for 67m41s did 8.5 miles at average pace 7.59

Dreading the 2k reps tomorrow

TbL

ThebitterLemon

Program called for 15-30 mins warm up & cool down, with 4/5 2k reps with 2.5 mins recovery followed by 3 x 200m reps with 200m recovery.

The session was labeled as a tempo session with a pace of between 8.00 - 8.15 for each rep.

Could I ask some of the more experienced on here whether they think this is too soft a pace range for this type of session.

After last weeks 6x1k's I had hoped to go sub 8 on a couple of the reps, but I was to be disappointed.

Did 24 mins warm up followed by 4 reps. Splits; 8.05; 8.03; 8.00 & 8.08. Took 400m recovery between each rep.

Did the 3 x 200m reps. 38s; 38s; & 37s

Finished off with 14 mins cd.

Must admit to being very disappointed with the session, especially the last rep but equally that I didn't go sub 8. I seem to recover very fast between reps and it's getting frustrating.

TbL

ecoli

Nothing wrong with that session. Paces are right its a cruise interval type session so the idea is to get your body running at tempo paces off short recoveries so that you can simulate 8k of tempo work without compromising recovery that you would need to take if doing the full thing straight.

Did a similar enough session myself last week. These should be comfortably hard rather than all out. Looks like good progression from last week and has me thinking you probably were pushing a little too hard last week

ThebitterLemon

ecoli wrote: »

Nothing wrong with that session. Paces are right its a cruise interval type session so the idea is to get your body running at tempo paces off short recoveries so that you can simulate 8k of tempo work without compromising recovery that you would need to take if doing the full thing straight.

Did a similar enough session myself last week. These should be comfortably hard rather than all out. Looks like good progression from last week and has me thinking you probably were pushing a little too hard last week

Thanks Ecoli,

Appreciate you reading & responding.

The head was down big time after that session, especially that I was thinking the target pace was soft.

Almost walked away from the 200's but glad now that I finished them.

TbL

ecoli

ThebitterLemon wrote: »

Thanks Ecoli,

Appreciate you reading & responding.

The head was down big time after that session, especially that I was thinking the target pace was soft.

Almost walked away from the 200's but glad now that I finished them.

TbL

Going back over your log there does seem to be an over ambitious mind set going into your sessions. As was said before you don't have to bang every session out of the park, and this is one of them sessions which should be controlled. To put this into perspective cruise intervals are usually in or around half marathon pace, this means that running them true to pace you were running 1.24 HM pace which would have you well on target for Seville.

We often overlook the consistency of hitting sessions week in and week out because we feel we have to be on hands an knee's after each session to get benefit but to be honest the majority of sessions you should come away from feeling you could hit another rep if you really needed to.

ThebitterLemon

Lads,

I heading up to the big smoke for a few days.

I'm hoping to do a long run in the PP on Saturday, I've done a few miles there before but can anyone let me know if it's possible to do 20 miles there without having to do numerous out and backs and circling like a plane over Heathrow

Tnx in advance.

TbL

Krusty_Clown

Definitely. You can do an inner loop (around 6 miles), then follow the trails (another 6+ miles), then follow the trails (6 miles more), ten throw in another few miles around some landmarks. It's perfect for a 20 mile run, and you'll never get bored!

ThebitterLemon

Excellent Krusty, thanks.

TbL

belcarra

Krusty_Clown wrote: »

Definitely. You can do an inner loop (around 6 miles), then follow the trails (another 6+ miles), then follow the trails (6 miles more), ten throw in another few miles around some landmarks. It's perfect for a 20 mile run, and you'll never get bored!

You can also easily take a wander over to the Royal Canal and add in 7/8 miles that way or alternatively head down through Chapelizod village and get a loop of the War Memorial Gardens too. As KC says though you'd easily fit 20 miles into the Park without going too loopy!

statss

you could follow the half marathon route, then do one extra lap of the outer path which is circa 6 miles

http://dublinmarathon.ie/race-series/dublin-half-marathon/

Duanington

Sorry for the hijack but how much of the park is lit up at night? Is it just Chesterfield avenue really? ( not that it will make a difference to thebitterlemon's Saturday run if its during the day, I'm thinking more selfishly here - I'm toying with the idea of running in the park on the way home from work)

AuldManKing

Duanington wrote: »

Sorry for the hijack but how much of the park is lit up at night? Is it just Chesterfield avenue really? ( not that it will make a difference to thebitterlemon's Saturday run if its during the day, I'm thinking more selfishly here - I'm toying with the idea of running in the park on the way home from work)

Mainly just Chesterfield - the North road has a couple of lights on it but I tend to avoid it as the road/path is not great quality and could be dangerous, but you can go just outside and do the conyngham road or go the otherside up the the PP race course, entering the park on the opposite side.

ThebitterLemon wrote: »

Lads,

I heading up to the big smoke for a few days.

I'm hoping to do a long run in the PP on Saturday, I've done a few miles there before but can anyone let me know if it's possible to do 20 miles there without having to do numerous out and backs and circling like a plane over Heathrow

Tnx in advance.

TbL

I'm doing 20 early on Sat morning if your interested in doing all or some of the run with company??

ecoli

AuldManKing wrote: »

I'm doing 20 early on Sat morning if your interested in doing all or some of the run with company??

What time?

In work at 10 so could probably tag along for 10 or so if you guys are going very early (like an 8am start)

AuldManKing

I'm normally a 9am guy, but if I get no better offers I'll meet you for 8am.

ThebitterLemon

I'll meet anyone, anywhere (except the bushes) and drag the standard down

Time and place and directions, note the title of my log as in Bogger, I might get lost in the big smoke!

TbL

AuldManKing

Ecoli, being honest , 8am is too early for me as I also have an early start on Sunday morning.
9:30am is a decent time on a Saturday morning!

TBL I'll leave it to you, I'll be at the papal cross at 9:30 or you can have Ecoli at 8

ThebitterLemon

Ecoli, as much as I would like to run with you for the experience, I'd be afraid that the session would end up being like a sponsored walk for you so I'm gonna do the ProAm with AMK. (Or at least start it with him)

AMK is that cross easy to find or will I just look out for the lad doing 100m strides in 12s past some monument?

Can you park near it?

Tnx,

TbL

AuldManKing

ThebitterLemon wrote: »

Ecoli, as much as I would like to run with you for the experience, I'd be afraid that the session would end up being like a sponsored walk for you so I'm gonna do the ProAm with AMK. (Or at least start it with him)

AMK is that cross easy to find or will I just look out for the lad doing 100m strides in 12s past some monument?

Can you park near it?

Tnx,

TbL

My God - you are a bogger.

Drive up (or down) Chesterfield Avenue - that's the big road in the middle of the PP .

Half way on the road is a big roundabout - its near the Aras.
The Papal Cross is a huge big white cross - just look up! (turn left if the Aras is on your right).

There's a big car park there. I'll PM you my phone number in case of difficulties.

ThebitterLemon

Thursday: took a rest day

Friday: working long hours in the big smoke and the lack of a tour guide meant I missed the session. The program called for 40-50 mins ER.

Saturday: gotta say I really, really enjoyed the run today.

Program called for 20-22 miles.

With the help of Google maps managed to find the Aras and the papal cross:)

Decided to take no fluids or gels again.

Met the young lad AMK and headed off at a reasonable enough pace. The miles flew by and was really enjoying it and got a free tour of the PP.

Either AMK is very well know and popular or he's waving at a lot of strangers

Got to the 16 mile mark feeling reasonably comfortable and then the young greyhound took off with the auld fat duck waddling behind.

The injection of pace felt uncomfortable at first but I was surprised to find that I was able to hold a decent clip. Decided it wouldn't be polite to pass my gracious host so I put the brakes on a bit

Came in a bit behind the young lad.

Did 19.75 miles in total, splits for the 3.75 odd miles

6.53
7.14
7.10
6.52

In all seriousness thanks AMK probably one of the most enjoyable LR's I've had in ages.

Saturday PM: after a couple hours driving directly after the LR the legs were very heavy so I decided to do a very very slow recovery run

Did 4 slow miles.

TbL

AuldManKing

Nice meeting you today, enjoyed it too.

Can't believe you did another run today!!

drquirky

ThebitterLemon wrote: »

.

Saturday PM: after a couple hours driving directly after the LR the legs were very heavy so I decided to do a very very slow recovery run

Did 4 slow miles.

TbL

TBL- not super smart imo. I'd be really careful doing stuff like that. The most important part of the marathon is getting to the start line healthy. Nice LSR though - managed to heckle you two today…

ThebitterLemon

drquirky wrote: »

TBL- not super smart imo. I'd be really careful doing stuff like that. The most important part of the marathon is getting to the start line healthy. Nice LSR though - managed to heckle you two today…

Tnx.

I hear what you are saying but I felt that the legs needed a bit of a shake out after 3 hours in the car. I did the miles real slow 9.00-9.15 and the legs feel better.

AMK mentioned that was you, and that you know your stuff, so maybe I give up the habit of a lifetime, being a stubborn bollocks, and listen to some advice.

That's part of the reason why I set up the log, the run also wasn't part of the program.

TbL

ThebitterLemon

Program called for 50-60 mins easy run.

Did 5 slow miles this evening.

Total weekly mileage 60.6

TbL

ThebitterLemon

Today was meant to be a rest day, but as I won't be able to run on Saturday so I switched some of the weeks sessions around.

Program called for 70-80 mins ER.

Did 10 miles @ 7.57 pace, nice and comfortable.

Nice evening for it but the windscreen on the car had some ice on it when I got back.

Tomorrows session calls for some sort of pyramid thingy, 1,2,3,4,5,4,3,2,1 min reps. Never did a session like this before, the e mail I got says to do them hard but doesn't mention a pace. Sent a mail querieng the pace but in case I don't get a response before I head out in the morning, could anyone on here give me some guidance please.

Althought if it freezes tonight, we could have a hippo on roller skates scenario

Tnx,

TbL

AuldManKing

it'll be 25 mins of hard running - if it says run them "hard" then it must be 5k pace. Do you know what the recovery time is??

They are short enough to merit 5k pace - the only doubt in my mind is a few things I've read about only doing 10k and above for Marathon training.
I'm sure some of the more experienced lads/lassies may know.

If no one gets back to you, do them at whats called CV pace - in between 5k & 10k pace.

ThebitterLemon

Thanks AMK,

Just checked, it says to take 2 mins between every rep!

Also says to do it on a hilly/rolling course.

Tnx again.

TbL

AuldManKing

2 min recoveries - must be 3k/5k pace so.

Do you program it into your watch??

ThebitterLemon

Tnx

Don't know how to, I just usually hit the lap function button and review at the end of the session.

TbL

menoscemo

Unless you take 30 mins for 5k I'd imagine 25 minutes @ 5k pace to be a bit much. Certainly it should not be at 3k pace. Assuming the recoveries are Jog recoveries I'd presume the pace to do this session would be 8-10k pace?

AuldManKing

Good point meno, it was the length of the recovery that was on my mind.

menoscemo

AuldManKing wrote: »

Good point meno, it was the length of the recovery that was on my mind.

Yeah, I can't imagine doing 3min-4-5-4-3min @ 3k pace :eek:. The 2 and 1 minute sections might come in close to 3k pace alright (especially given the 2 min recoveries) but the longer reps would be a bit slower I'd imagine...

ThebitterLemon

Thanks Lads,

I'll start out at what I think my 8k pace is, around (6.30-6.40) and take it from there.

Cheers,

TbL

RayCun

'Hard' means 'hard'
Use your watch to tell you when the interval is over, not how fast to run.

drquirky

Agree w/ Ray. I do this kind of workout all the time. You should just run each rep "hard" which means you should be sucking wind/feeling it as the time ticks down. The paces will most likely differ per the length of interval. TBH you'll get the most out of this workout by not paying attention to the GPS as you'll have to manage your pace by feel. This kind of thing (pacing by feel- pushing through discomfort) should really help you in a marathon.

ecoli

Agree with the lads this is about a hard effort, if you are not as in tune with pushing hard without going all out, the watch as a gauge is ok for feedback purposes rather than a determinant. If you do go with the watch don't be afraid about paces slowing as the reps get longer due to fatigue but work towards trying to match or better the times for reps on the way back down interval that you did the first time round.

ThebitterLemon

drquirky wrote: »

Agree w/ Ray. I do this kind of workout all the time. You should just run each rep "hard" which means you should be sucking wind/feeling it as the time ticks down. The paces will most likely differ per the length of interval. TBH you'll get the most out of this workout by not paying attention to the GPS as you'll have to manage your pace by feel. This kind of thing (pacing by feel- pushing through discomfort) should really help you in a marathon.

the above in bold and this from Ecoli,

don't be afraid about paces slowing as the reps get longer due to fatigue but work towards trying to match or better the times for reps on the way back down interval that you did the first time round.

essentially encapuslate the feedback I got from the online coach this morning.

Thanks to everyone who inputted, appreciate it.

TbL

ThebitterLemon

Program called for a 15-30 min wu, followed by 1,2,3,4,5,4,3,2,1 mins reps run "hard", with two mins recovery jog between the reps followed by a 15-30 min cd.

Was instructed to run this on a rolling/hilly route.

Jesus, this was a head melting, ball breaking session that I haven't done before, lashing rain and strong winds added an additional variable to contend with.

Did 24 mins warm up and hit the pyramid.

Reps and ppm run below;

1: 5.35
2: 5.52
3: 7.03
4: 6.29
5: 6.35
4: 6.47
3: 6.03
2: 6.16
1: 6.00

Felt a bit all over the place doing this session but given the conditions, happy enough.

Finished with 24 mins very slow cd

Have another faster workout later this week 800m x 10.

TbL

Stazza

Nice one to have in the bank. It looks as though you worked hard. Good stuff.

yaboya1

You seem to be back on track now.
We might end up running together in Seville?
I'm probably going to go for sub 3:10.