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Off the Fence....and looking to go sub 3 hrs
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Tough break for you getting the dose during the week Mark, but still a solid result all things considered. You'll take chunks out of your time (and yaboyas
) if you did say the Fingal 10k or the like during your marathon training plan. 0 -
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24/04/2015 - 8m @ 08:15 avg pace (General Aerobic - Easy)
After a full 7 days of no running I was back at it this eve. 8 easy miles in the company of Ferris to wake the legs up. For the first couple of miles I think I might have finally understood what the youngfellas around here mean when they keep referring to their legs feeling fresh. It was a nice feeling while it lasted 0 -
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Read your post again, perhaps I am missing a comma in mine but if your shades weren't protecting your eyes from the hailstones, were you wearing them around your ankles?
Thanks yeah that's how it is alright!!
Recovery is coming along very slowly, still unable to walk down the stairs unaided :eek: but Ecoli reckons I am not injured and it's improving a bit so hopefully I manage a few minutes jog by the weekend...
The problem appears to be a typo in my original post...they served well as eye protector but it was a pity they couldn't protect my forehead and EARS...now it all makes sense.
Take it handy as we all know as you get older the recovery gets slower and slower 0 -
30/04/2015 - Rest
Unplanned rest day to close off the month. Life got in the way.
01/05/2015 - 8.6m @ 08:12 avg pace (2 sets of 5x200m @ 800m-1mile Race Pace with 200m Jog Recovery and 4mins between sets)
Had bumped this session from the previous day and was very tempted to dump it altogether. Was loaded with excuses but eventually got on with it. Rep were consistent but tight hamstring meant they were closer to 3k/5k pace that 800m/1mile pace. Better for having done than not. Rep splits were:
43/42/40/40/39/42/40/41/39/39
02/05/2015 - 7.3m @ 08:00 avg pace (General Aerobic)
Had the alarm set early to allow me to get a few miles in before volunteering at St Anne' parkrun. Rolled over when the alarm went off and I heard the nasty weather outside but the dog started whining so had to get up to let him out. Once I was up I decided to zip up the man suit and get on with it. The weather was harsh but enjoyed the run all the same.
A combination of marshalling, supporting, photography and coffee drinking completely my morning's work. Murph, Annapr, Bungy Girl and Mrs FBOT (who also ran) were among this morning volunteers in St Anne's while Ferris and Helenanne were among the 129 hardy souls that took part. Fairplay to all.
BTW Murph is looking "as fit as butcher's dog" as the race series announcer would put it 0 -
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ThebitterLemon wrote: »BTW Murph is looking "as fit as butcher's dog" as the race series announcer would put it
That'll be me after tomorrow's long run alright. 0 -
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17/05/2015 - Rest
Out supporting in Terenure. Some great performance and solid PB from plenty of folks from around here including Mrs FBOT
18/05/2015 - Rest
Physio appointment. Came home with so many things to do I had to email the physio late in the evening to make sure I had them all right.
19/05/2015 - 9m @ 08:31 avg pace (General Aerobic - Easy)
I have had easier run.
20/05/2015 - 6.1m @ 07:38 avg pace (Race Pace Intervals)
This should have been 10m w/2 sets of (1,600m, 1,200m, 1,000m) @ 8k-10k race pace. Time was against me and I only got one full set plus the second 1,600 done. Pace was way off where it should have been but I was conscious of a lot going on at the moment with the physio so will cut myself some slack on that basis.
Pace for the reps I did were 06:30, 06:43, 06:04 and 06:29....they should have been all at 06:00 or less
21/05/2015 - 11.34m @ 07:52 avg pace
Had to force myself out for this one but when I did it turned out to be one of the better runs that I have had over the last while.
22/05/2015 -2.82m @ 09:49 avg pace (Recovery with Dog)
It was a warm evening and the dog over heated pretty quickly so we canned it after just less than 3 miles.
23/05/2015 - 4.2m parkrun wu including 6x100m strides, parkrun St Anne's (20:49), 2.15 parkrun cd.........total 9.25m
Terry049 is in training for a charity world record attempt in the Waterford Marathon (see www.theoshope4sound.org for details if you are interested). He running it in a bottle costume and has a target of 3:31 to take the record of fastest marathon in a bottle costume. As part of his training he came along to parkrun St Anne's on Saturday to provide a 21 minute pacing service in the bottle
I ran with him to keep him company. He was dead on the money in his pacing duties and brought a couple a happy punters in on target. Fairplay Terry. If any of you see him in the Cork half or the Waterford Full over the next few weeks make sure to give him a shout out.
24/05/2015 - 11.70m @ avg pace 07:59 (Progressive)
Went back to the old 3 section Progressive MLR/LR structure from last year. Broke the planned 12 into 3 Sections of 4miles each. Effort was progressive but pace wasn't as progressive as it should have been due to the route picked and the winds encountered. Enjoyed the run all the same. Don't want to speak to soon but body felt like it might be coming together again.
25/05/2015 - Rest
Back to the physio. A bit more work done and another pile of exercise to work on. Progress is definitely being made and I am hoping to be able to get some quality and intensity back into my training over the next couple of weeks.0 -
26/05/2015 8.7m @ 08:01 avg pace (General Aerobic w/2 sets of 4x150m Strides)
Joined Ferris for this one as we had similar plan for today. Did the strides in St Anne's. All good. No issues to note with Hamstrings.
27/05/2015 7.9m @ 08:16 avg pace (General Aerobic - Easy)
28/05/2015 7.1m @ 09:15 avg pace (Recovery)
The plan had this week as an easy week going towards a tune-up 5k at the weekend. Also kicked off my new stretching/flexibility routine this evening. I read an article by Ger Hartmann on AIS in the most recent Irish Runner magazine. In it he recommends his "10 Perfect" stretches so I have decided to go with this routine as my daily flexibility regime and see if it can help reduce my daily aches and pains and my risk of injury.
29/05/2015 4.3 @ 09:59 (Recovery)
Joined Mrs FBOT for a few recovery miles.
30/05/2015 2.4m @ 07:54 avg pace (parkrun Warm-Up) plus St Anne's parkrun (18:58)
Found out big time this morning in St Anne's. After a couple of miles warm-up and a few strides legs felt like jelly so wasn't too sure about how this would go. When I lined up at first I had talked myself into just going through the motions of a sub 20 then I noticed I was standing beside the first lady of St Anne's parkrun (she has been 1st lady on all 23 occasions that she has run and pretty much all have been sub 18). I decided to change plan and go off at her pace and see how long I could hold on. Only managed just over 2kms before my body and mind said no. Next km was like a recovery after a hard tempo run and the next place runner pasted me here. There was nobody else within range so I just finished it out in a half ar$e fashion with a bit of a push at the end to sneak under 19. The first lady was once more first lady in a time of 17:30. I was never getting there today but probably could have forced another 15/20 secs out of it if I had been pushed in the last km by someone hunting me down.
I have a lot of work to do over the next couple of weeks to try to build the speed endurance and I can't afford to miss any more sessions if I am to have any chance at sub 30 in the Irish Runner.
31/05/2015 Rest
01/06/2015 10m @ 07:41 avg pace (Progression)
Lovely morning run. Broke it down into the usual 3 section with a target 4:3:3 @ 08:00/07:40/07:20 avg paces. Hitting the paces I was looking for. All felt reaosnable comfortable and really enjoyed this run........day 5 of the new stretching routine and maybe it is just the mind playing tricks but legs feel looser already and general movement pains/stiffness appears less. Long may it last
Broke the 1,000 mile barrier for 2015 YTD during this one which coincidentally was the exact same day as I broke it last year :cool:
02/06/2015 9m @ 08:12 avg pace (General Aerobic - Easy)
Very pleasant evening run up as far as Albert College and back. First half was uphill and into the wind but got the benefit on the way back. Kept effort pretty consistent throughout and didn't bother too much with the watch.0 -
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yeah, no kidding... and 'going through the motions of a sub 20...' pffft...
what he's really doing is sounding casual so nobody notices that he was chicked... again
I was in no way casual. I was focked by half way:eek:
FYI I started behind her so she never passed me and hence I wasn't chicked :P
And there was me being nice to you, Anna, and not highlighting the serious sandbagging that was going on over on your log....won't be doing that again.0 -
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03/06/2015 10.17m @ 07:48 avg pace (VO2 Max w/3x1200 & 3x800 @ 5k RP 50-90% RI)
Headed out the coast for this one but a problem with the ball of my left foot convinced me to reroute to St Anne's and do this session on the grass. The softer surface did the job and the pain was significantly lessened.
Best of my 5K PB 5K RP should be just under 5:50min/m. After Saturdays efforts I knew this would be a tall order so the plan was just to hammer each rep and see how I got on. Effort level were high and I didn't get down the target pace but did get closer than the last session of this type and I also stuck with the task and completed all the reps. Paces were as follows:
1200's 06:01/06:04/06:04
800's 05:57/06:06/06:14
Had to take a a little walk break after the last one. I was proper focked but recovered quite quickly.
04/06/2015 11.22m @ 07:40 avg pace (MLR - Progression)
First run in a while that ever mile was sub 8mins. Usual progression format and felt strong throughout.
05/06/2015 2.16m @ 08:44 avg pace & 5.39m @ 08:24 avg pace (Recovery)
A couple of recovery miles with my youngest were followed by a few miles with Yaboya. Two nice runs in company and I can vouch for the fact that Yaboya is indeed back in the saddle and bouncing along nicely.
06/06/2015 9.09m @ 08:14 avg pace (w/2 sets of 6x100m Strides)
Long week starting to take it toll. Took the general aerobic bit at the lower end of the range but nailed the strides even the ones into the wind. First time in a while I have been on the toes and flat out.
07/06/2015 13.4m @ 07:55 avg pace (MLR - Progression)
This run brought end to my first +70m week of the year. I could feel the miles in my legs so didn't over do the progression element of these. Stayed at the slower ends of the range. Pretty knackered later in the day. Took the bike out with the dog rather than walk. Bumped into Duanington who was trotting around St Anne's on his evening recovery run. Quick catch up before we went on our merry way.......all good in the hood.
Full week of stretching in the bag as well........hopefully I can keep at it as it definitely has a positive impact 0 -
03/06/2015 10.17m @ 07:48 avg pace (VO2 Max w/3x1200 & 3x800 @ 5k RP 50-90% RI)
Headed out the coast for this one but a problem with the ball of my left foot convinced me to reroute to St Anne's and do this session on the grass. The softer surface did the job and the pain was significantly lessened.
Best of my 5K PB 5K RP should be just under 5:50min/m. After Saturdays efforts I knew this would be a tall order so the plan was just to hammer each rep and see how I got on. Effort level were high and I didn't get down the target pace but did get closer than the last session of this type and I also stuck with the task and completed all the reps. Paces were as follows:
1200's 06:01/06:04/06:04
800's 05:57/06:06/06:14
Had to take a a little walk break after the last one. I was proper focked but recovered quite quickly.
04/06/2015 11.22m @ 07:40 avg pace (MLR - Progression)
First run in a while that ever mile was sub 8mins. Usual progression format and felt strong throughout.
05/06/2015 2.16m @ 08:44 avg pace & 5.39m @ 08:24 avg pace (Recovery)
A couple of recovery miles with my youngest were followed by a few miles with Yaboya. Two nice runs in company and I can vouch for the fact that Yaboya is indeed back in the saddle and bouncing along nicely.
06/06/2015 9.09m @ 08:14 avg pace (w/2 sets of 6x100m Strides)
Long week starting to take it toll. Took the general aerobic bit at the lower end of the range but nailed the strides even the ones into the wind. First time in a while I have been on the toes and flat out.
07/06/2015 13.4m @ 07:55 avg pace (MLR - Progression)
This run brought end to my first +70m week of the year. I could feel the miles in my legs so didn't over do the progression element of these. Stayed at the slower ends of the range. Pretty knackered later in the day. Took the bike out with the dog rather than walk. Bumped into Duanington who was trotting around St Anne's on his evening recovery run. Quick catch up before we went on our merry way.......all good in the hood.
Full week of stretching in the bag as well........hopefully I can keep at it as it definitely has a positive impact
Good to see you getting back into it M.
What's wrong with your bag that it needed stretching
TbL0 -
ThebitterLemon wrote: »Good to see you getting back into it M.
What's wrong with your bag that it needed stretching
TbL
LOL I actually changed that line twice to reduce your come back options, C. I thought the first version which read "Full week of stretching in the bag as well........hopefully I can keep it up as it definitely works." would make it too easy for you :P0 -
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09/06/2015 10.22m @ 08:05 avg pace (General Aerobic w/10x150m Strides)
It was indeed a lovely evening for a run and my 9 miler turned into just over 10 as a result.
10/06/2015 8.2m @ 07:58 (General Aerobic - Easy)
Loved this run. Fully engaged pretty much all the way and the pace never varied more than a couple of seconds either side of the average.
11/06/2015 7.1m @ 09:19 avg pace (Recovery)
Felt tougher than it should have. Did most of it on the grass where I could for maximum recovery
12/06/2015 4m @ 09.01 avg pace (Recovery)
Another easy recovery run on the grass along the Clontarf seafront.
Still sticking with the stretching and still feeling the benefits..........why did it take me 4+ years to get on board this band wagon
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