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Off the Fence....and looking to go sub 3 hrs
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AuldManKing wrote: »Cracking time today!!
Cheers A. VERY Happy with it:)ThebitterLemon wrote: »Out with it Waldorf, we all know you're bursting to tell us!
TbL
It is not often you are right, TbL
I thought he was Statler?
I thought I was too, Murph but sure if you kept correcting auldfellas like TbL everytime they get a little mixed up you'd have no time for running:D0 -
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Great running Mark - nice one.....
But you were still chicked
Cheers J. I'll take the PB even with a little bit of baggage!AuldManKing wrote: »Chicked or not, that's an impressive PB, done in an unexpected way, which makes it more remarkable. Very well deserved, and much more to come in a 'real' race.
Thanks A.0 -
... I think Murph will agree with me that I finished eyeballs out.
I certainly can: eyeballs, eyelids and even the eyebrows were out.
It was a most impressive finish. The fourth finisher definitely looked to be close to your heels about 150m out but you pumped the arms and blew him away. It was great to watch, well done and congrats.0 -
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I certainly can: eyeballs, eyelids and even the eyebrows were out.
It was a most impressive finish. The fourth finisher definitely looked to be close to your heels about 150m out but you pumped the arms and blew him away. It was great to watch, well done and congrats.
Cheers Murph. The cheque is in the post;)0 -
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Getting p-ed off with the watch seems to work well for you, M! Very impressed that you ran home from the airport too...
I was actually thinking that about the watch myself when I was writing that last night. Probably need to get a better balance between running by effort/feel and running by the watch.....although that is easier said than done when you have a "touch" of OCD like I have 0 -
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19/02/2015 - 10m @ 07:19 avg pace (30mins @ HMP)
Avoided all the earlier rain and got out for this just before 6pm. Plan was for 3m wu followed by 30mins @ HMP. For this purpose I had decided that HMP should be sub 06:30 for now with a target to get it down under 06:20. 3m wu @ 08:01 avg pace brought me down past the Bullwall heading towards Sutton. Decided to make it a straight 5m @ HMP rather than worrying about stopping the watch after 30mins. Settled into a decent rhythm and decided that once I got a feel for the pace in first mile I would ignore the watch and try to run on feel. Felt strong on the way out and was moving well. The ground was a little greasy from the earlier rain and could feel this impacting on traction. That aside I was focused and in a good zone. Resisted the temptation to check the watch.
Turned at the end of the cycle track and headed back into the breeze as it couldn't really be described as a wind. Lost focus a little on the way back and I found myself having to re-engage my brain a couple of times. I had to do quite a bit of weaving as well to avoid other path users. I resisted the temptation to push on the way home and tried to keep an even feel on effort. I felt I had more to give and when I checked the watch when I got home I found out why
Lesson learnt is that if you are going to run on feel you really need to keep the head in the game otherwise you lose the feel and drop off pace very quickly.
Split for the HMP miles were 06:31/06:23/06:22/06:35/06:31. The couple of slower miles at the end are disappointing but at least I had plenty left in the tank so would be confident that with better feel or a little more clock watching I am in the right HMP zone.
Plenty of runners out this evening and got a smiley hello from the always cheerful HelenAnne as I toddled home on my couple of cool down miles.0 -
19/02/2015 - 10m @ 07:19 avg pace (30mins @ HMP)
Avoided all the earlier rain and got out for this just before 6pm. Plan was for 3m wu followed by 30mins @ HMP. For this purpose I had decided that HMP should be sub 06:30 for now with a target to get it down under 06:20. 3m wu @ 08:01 avg pace brought me down past the Bullwall heading towards Sutton. Decided to make it a straight 5m rather than worry about stopping the watch after 30mins. Settle into a decent rhythm and decided that once I got a feel for the pace in first mile I would ignore the watch and try to run on feel. Felt strong on the way out and was moving well. The ground was a little greasy from the earlier rain and could feel this impacting on traction. That aside I was focused and in a good zone. Resisted the temptation to check the watch. Turned at the end of the cycle track and headed back into the breeze as it couldn't really be described as a wind. Lost focus a little on the way back and I found my myself having to reengage my brain a couple of times. I had to do quite a bit of weaving as well to avoid other path users. I resisted the temptation to push on the way home and tried to keep an even feel on effort. I felt I had more to give and when I checked the watch when I got home I found out why
Lesson learnt is that if you are going to run on feel you really need to keep the head in the game otherwise you lose the feel and drop off pace very quickly.
Split for the HMP miles were 06:31/06:23/06:22/06:35/06:31. The couple of slower miles at the end are disappointing but at least I had plenty left in the tank so would be confident that with better feel or a little more clock watching I am in the right HMP zone.
Plenty of runners out this evening and got a smiley hello from the always cheerful HelenAnne as I toddled home on my couple of cool down miles.
Nice session M, but I'd say you're been very soft with that HMP!
TbL0 -
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19/02/2015 - 10m @ 07:19 avg pace (30mins @ HMP)
Avoided all the earlier rain and got out for this just before 6pm. Plan was for 3m wu followed by 30mins @ HMP. For this purpose I had decided that HMP should be sub 06:30 for now with a target to get it down under 06:20. 3m wu @ 08:01 avg pace brought me down past the Bullwall heading towards Sutton. Decided to make it a straight 5m @ HMP rather than worrying about stopping the watch after 30mins. Settled into a decent rhythm and decided that once I got a feel for the pace in first mile I would ignore the watch and try to run on feel. Felt strong on the way out and was moving well. The ground was a little greasy from the earlier rain and could feel this impacting on traction. That aside I was focused and in a good zone. Resisted the temptation to check the watch.
Turned at the end of the cycle track and headed back into the breeze as it couldn't really be described as a wind. Lost focus a little on the way back and I found myself having to re-engage my brain a couple of times. I had to do quite a bit of weaving as well to avoid other path users. I resisted the temptation to push on the way home and tried to keep an even feel on effort. I felt I had more to give and when I checked the watch when I got home I found out why
Lesson learnt is that if you are going to run on feel you really need to keep the head in the game otherwise you lose the feel and drop off pace very quickly.
Split for the HMP miles were 06:31/06:23/06:22/06:35/06:31. The couple of slower miles at the end are disappointing but at least I had plenty left in the tank so would be confident that with better feel or a little more clock watching I am in the right HMP zone.
Plenty of runners out this evening and got a smiley hello from the always cheerful HelenAnne as I toddled home on my couple of cool down miles.
Nice session there M - I always get thrown a bit when turning around at that stretch, I never quite manage to get the same rhythm going without checking the watching and focusing in on the pace for a bit0 -
Duanington wrote: »Nice session there M - I always get thrown a bit when turning around at that stretch, I never quite manage to get the same rhythm going without checking the watching and focusing in on the pace for a bit
Cheers D. In the past I have often found myself pushing the pace when I turn around as I am conscious of running into the breeze and eager to get it over with
I would normally be a serious watch watcher so this was an interesting experiment.0 -
20/02/15 - 9.03m @ 07:14 avg pace (Steady)
Got the call to arms from TbL who was on route from Greece to Galway and looking for company on his 9m steady run before heading west.
Linked up with him in carpark of Clontarf Castle with a plan to head towards Sutton and back which is the perfect route for a steady session - flat and uninterrupted. Hadn't met the infamous TbL before so was wondering how I would recognise him but when I saw a car pull in and the guy open the door and place a garmin on the roof to locate a satelite my question was answered.
After checking the pacing instructions and been told that the aim was 07:20 off we went and settled into for a nice steady rhythm. I really enjoyed the run and it was great to have company. Company really does make running feel easier and pace feel much more manageable.
TbL bounced along talking all the way or at least at ever opportunity I gave him. I really do need to learn to shut up sometimes:D
His coach seems to be doing a great job and we can expect big things from him.
21/02/15 - 12.36m @ 08:00 avg pace (Easy incl parkrun St Anne's)
I was pretty f*cked after Thursday's HMP session and Friday Steady run with TbL but had a 12 miler to do it keep my Jantastic score intact so set the alarm and hit the road at 8am and managed to get 9.5 miles in before parkrun.
I had no plans for parkrun other than to finish off my 12 miles. I started right at the back and just toddled along chatting to anyone who wanted to chat. Finished in 22:xx. Job done and off for coffee and pancakes
22/02/2015 - 4m @ 08:53 avg pace (Recovery)
Nice recovery run with the youngest. Wet and cold but enjoyable all the same. Resisted the urge to throw in an extra couple of miles at the end that would have brought my week over 60 miles. One up for Willpower over Running OCD!!
23/02/2015 - 5.11m @ 08:17 avg pace (Easy)
Was dog sitting for my sister so decided to introduce her 10 month old Golden Labrador to running. Usually running with the dog means slow recovery miles however this fella trotted along beside me with not a care in the world. I think he was actually laughing at me and had a "bring it on" look in his eye. I'd say I could have upped to steady pace without him even breaking a sweat......Oh the joys of youth:)
24/02/2015 - 4.5m @ 08:07 avg pace (2m Steady/2.5m Easy)
The plan for today was a 2hr Steady run and I juggled the day around to fit this in before dinner. I was just 2 miles in when I approached a junction and had to divert slightly to get a around a car that was nudging its way out towards the main road. As I rounded the back of the car I had to make a sudden move to avoid a bollard that I hadn't seen. As I did this my foot went from under me and I gave the foot path a good old fashion "Northside Kiss" I jumped up to avoid that awkward and embarrassing moment when somebody offers to help you up or asks if you are OK. I walked for a moment to check the damage. Usual bloody knees that you can expect from such a fall but the bigger issue was the fact I hit my head. I wasn't dizzy but could feel throbing from what I knew was going to be a large bump over my right eye. I was only 15mins into a 2hr run so was reluntant to can it but after another half mile I knew another 100mins of steady running would not be the sensible choice. Jogged the 2.5miles back to the house dug out the cold compress and "licked" my wounds for a while before walking the dog.
Bloody knees and bruised eye/forehead aside, the biggest damage was done to my ego and my steady run:(
25/02/2015 - 4m @ 09:31 avg pace (Recovery with Dog)
A few funny looks at meetings today when people saw my newly acquired swollen eyebrow and forehead extension. Even funnier when I told them that Mrs FBOT was responsible for the damage
Took it handy this eve and stuck to recovery pace. Had me own 11 year old Golden Retriever with me so no fear of me getting carried away.
We were having a discussion about dog v's human age the other day and apparently at 11 human year old, me auld four legged buddy is 82 dog years old. FairPlay to him for even being able to manage 09:31 pace. Hopefully I can when I am as old as him!0 -
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27/02/2015 - 7m @ 08:17 avg pace (Easy)
Leg massage the night before left my legs heavy for this one. Heading out around 6 in the company of Ferris B. Tipped around nicely.
28/02/2015 - 6.5m including parkrun St Anne's (19:59)
Took the long way around to St Anne's to give myself a reasonable warm-up. Got a wave from Duanington out doing his thing as normal on a Saturday morning. After a 3 mile warm-up I linked up with Ferris at parkrun start/finish area. Plenty of the usual crew there including Murph and annapr who were running hand in hand again giving the rest of us a bad name
Ferris was talking about another come back PB so I decided to tag along with him as leg were still recovering from Thursday's massage not in hard running form. We had a good solid run and nipped in under the 20mins. Job done and off for coffee.
01/03/2015 - 10.12m @ 08:15 avg pace (Easy)
This was just about ticking off a few miles. Bumped into Mrs FBOT on route and joined her for a mile or so before pushing on. Missed the best and the worst of the weather. Mrs FBOT got soaked and lost the use of her fingers by the time she got home. How times have changed around here? A couple of years ago I'd have been the only mad one running in all weathers now we have 4 out of 5 willing to do it......only one nut left to crack:pac::pac:
02/03/2015 - 4.26m @ 09:29 avg pace (Recovery with Dog)
Did exactly what it says on the tin? Think the dog has lost his love for running and is looking to retire.......had to almost drag him out for this one.
03/03/2015 - 6.46m @ 08:13 avg pace (Easy)
Jumped at the chance to join Murph for a few miles in the middle of his progression run. As expected the miles ticked away quickly with the distraction that company provides. We chatted away and upped the pace as we went along whenever Murph's watch told us too. Last minute detour to avoid a road crossing towards the end of the HMP section left us headed up a decent climb but fairplay to Murph he dug in and hit the number pretty much bang on. Hopefully I will get the chance to join him for a few more of these over the next 12 weeks as he preps for Cork.
04/03/2015 - 9m @ 07:40 avg pace (5/4/3/2/1mins @ MP/HMP/10K/5K/3K RI120)
This is the last prescribed session before Ballycotton at the weekend and it was a good one to get the legs moving but the generous rest intervals meant that it wasn't a gut buster.
Ferris joined me for the first part of this. He was originally only going to do the warm-up and then let me off with the intention that I would sweep hi up on the way back but when he heard that my MP was only 06:40 he decided to join me for that too. He then turned and headed for home. Didn't even get a sniff of him on the way back in never mind get close enough to sweep him up.
Did the MP ad HMP session with the wind and then turned back into the breeze for the rest? Enjoyed this run and felt good throughout. Although when I got to the faster reps I was glad the reps weren't too long.
Avg Paces for the interval reps were:
5mins @ 06:39
4mins @ 06:17
3mins @ 06:03
2mins @ 05:42
1min @ 05:32
As the reps got shorter the accuracy of the garmin pace probably reduced but overall I was happy with how the session went.
05/03/2015 - 6m @ 09:17 avg pace (Recovery)
Ignored the watch and just ran this one. Pace was what the body wanted it to be.
06/03/2015 - 5.9m @ 07:58 avg pace (Easy w/9x100m Strides)
Nice easy leg loosener at lunchtime. Wasn't as bouncy as I would have liked to be on the strides but that maybe because there was a strong breeze supporting me and I could hardly get my legs moving fast enough to keep up as I was being blown along
More of the same tomorrow before doing my duty as Run Director in St Anne's parkrun and hitting the road for Ballycotton at lunchtime. Both Mrs FBOT and I are running on Sunday and we have a couple of friends running too. Plenty of folks from around here should be floating around down there too so hopefully bump into a few along the way.....target is to run like fock and see how I get on :pac::pac:0 -
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Best of luck to yourself and Mrs Mc on Sunday, M... no doubt you will bring home that t-shirt!!! And no doubt Mrs Mc will do the family proud too!
p.s. ignoring your comments above
p.p.s. do you get to run and be in charge tomorrow again? 0 -
Nice week.
Good luck on Sunday!
Cheers P. Best of luck to you too. Any last minute betting advice+1, very best of luck Sunday Mark. Give it welly.
Cheers B. I plan tooBest of luck to yourself and Mrs Mc on Sunday, M... no doubt you will bring home that t-shirt!!! And no doubt Mrs Mc will do the family proud too!
p.s. ignoring your comments above
p.p.s. do you get to run and be in charge tomorrow again?
Thanks Anna. I'll take a course PB as a good day, a distance PB as a great day and a t-shirt as a miracle:)
p.s. If you were ignoring my comments there would be no p.s. Just saying
p.p.s. Just in charge tomorrow I am afraid.
p.p.p.s. miracles can happen btw0 -
Sure I always do the fam proud Anna ! Won't be going for the t-shirt myself but hear there is a lovely mug for the finishers !Best of luck to yourself and Mrs Mc on Sunday, M... no doubt you will bring home that t-shirt!!! And no doubt Mrs Mc will do the family proud too!
p.s. ignoring your comments above
p.p.s. do you get to run and be in charge tomorrow again?0 -
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