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Off the Fence....and looking to go sub 3 hrs
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19/06/2015 - 5.29m @ 09:27 avg pace (Recovery)
Nice easy evening run in St Anne's.
20/06/2015 - 6m @ 08:08 avg pace (General Aerobic w/8x100m Strides) plus St Anne's parkrun (pacing 27mins)
Got my planned run in early before attending to my pacing duties at St Anne's parkrun. Did the strides up the hill at the seafront corner of the park? Its been a while since I used this hill. This used to be the venue for all my strides a couple of years ago. Good spot will be back using it again over the summer.
21/06/2105 - 9m @ 08:03 avg pace (General Aerobic)
After eventually dragging myself out of the bed an hour later than planned I enjoyed a nice trot up as far as DCU and back. The route up has a nice drag and is probably a good simulation for Crumlin Road in October.
22/06/2015 - 7.2 m @ 07:43 avg pace (Race + Speed w/4x100m Strides & 1200m @ 5m RP)
Wasn't feeling the love for this one but it was the final tune-up session for Saturday. Headed out along the seafront to do it. Did the strides when I turned at Sutton and then went straight into the 1200. The last two strides felt good but the 1200m was tough. The pace for the 1200m was 05:57 which was just about in the zone. Hopefully the race environment and the thrill of the chase will help me bang the 5m out at that pace on Saturday. If I can get the head in the game I'd be hopeful that the legs can do their bit
23/06/2015 - 6m @ 08:01 avg pace (General Aerobic - Easy)
The rest of this week is just about keeping things ticking over.
24/06/2015 - 5.15m @ 09:21 avg pace (Recovery)
A good old fashion NHS around St Anne's.
25/06/2015 - Rest0 -
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Good luck in the AM Mark.
Thanks, D. Same to you. Hopefully see you in there.Best of luck!
Cheers, P. Don't work too hard tomorrowGood luck tomorrow hopefully I'll be able to shout you up the Furze
Thanks, DG. If I don't look like I am going to pass out on the Furze then give me a kick in the a$$ as I am not trying hard enough
ThebitterLemon wrote: »Hope it all goes to plan tomorrow.
Try and keep some of the young lads in check
TbL
Cheers, C. You mean try to keep some of the Auld Lads in check. Ferris will be toeing the line sandbags in tow and Murph has had a very good YTD :pac::pac:0 -
Thanks, D. Same to you. Hopefully see you in there.
Cheers, P. Don't work too hard tomorrow
Thanks, DG. If I don't look like I am going to pass out on the Furze then give me a kick in the a$$ as I am not trying hard enough
Cheers, C. You mean try to keep some of the Auld Lads in check. Ferris will be toeing the line sandbags in tow and Murph has had a very good YTD :pac::pac:
Sure isn't Murph now having difficulty keeping his missus in check
Say hi to Ferris for me.
TbL0 -
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ThebitterLemon wrote: »Sure isn't Murph now having difficulty keeping his missus in check
Say hi to Ferris for me.
TbL
Sure is that not the same for us all!!
Will pass on your greeting to Mr B.0 -
Remember M, ENJOY!!! And Mrs Mc too. See you tomorrow at some stage.Notwork Error wrote: »All the best man, have a gud un!
Cheers, folks. I am hoping to enjoy and have a gud un 0 -
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Official Time - 30:30
Overall Position - 77
Category Position - 7
A ways off the target of Sub 30 but you get out what you put in and today I just couldn't get my head in the game so never really got into the "painzone". For me to get sub 30 I needed to be well into the painzone. The fact I could spot Bungy Girl in the last 400m and say "Hello" to her says it all.
Pre-race
Forgot the watch which didn't bother me too much as it was a chance to just run and see where it got me. Arrived early and caught up with a few bodes beforehand. Then wished Mrs FBOT and the crew good luck and headed out the North Road for a warm-up with Ferris and KennyG. Then after quick hello to Murph I lined up in Wave 1. Moved up to about 10 rows form the front. Here I spotted withcheeseplease and AMK so knew I was in the right company. Reckoned if I could keep AMK in sight I wouldn't be too far off target.
Mile 1-2
Tried to keep it steady from the off and run relaxed. Mile 1 felt OK but AMK who was beside me said it was a little quick. I decided to just keep running by feel. Was a little windy and warm but I was feeling OK.
Mile 3-4
Down the Kyber and turned up onto Military Road. Felt the hill immediately and AMK moved ahead. He was pushing strongly up the hill. I lost a couple of places between here and the S bends and lost about 100m on AMK and the 3rd lady who had also pushed on strong after the 2 mile mark. Didn't expect to see either of them again until after the finish line. Mile 4 felt like a real struggle and just couldn't engage and find a rhythm. Historically I have been pretty good at getting on with it in the tough miles but not today.
Mile 5
I knew sub 30 was gone at this stage but was looking for at least some moral victories by making some placing gains before the finish. Just after the 4 mile marker I was joined by a Crusaders runner who I know from parkrun. This woke me up a little and I picked the pace up at bit. At this stage I noticed that AMK seemed to be coming back to me. I thought to myself "maybe I can catch him" so I pushed on a little more but not in an eyeballs out type of way if you know what I mean. I just wasn't able to get to that level of intensity. The Crusaders guy passed me with about 200/300 to go and should've chased him but didn't. Don't know why. Maybe because I was to busy saying Hello to Bungy Girl. I did however still have my sights on AMK and managed to sneak by him in the last 50m.........hollow victory I know as he was cruising for home at that stage and certainly wasn't turning on that track speed of his. But hey on the days when all doesn't go to plan it the little things that matter
Met up with plenty of Boardies and St Anne's parkrunner afterwards and all seemed in good form........a few PBs, a few "course" PBs and a few who like me will live to fight another day. Great to see plenty of smiling faces enjoying themselves at a very well run event on a beautiful day in a wonderful location. WELL DONE TO ALL and a big THANK YOU to all the volunteers and supporters. See you in August for the Frank Duffy 0 -
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Sounds like you enjoyed it though? I'm not a fan of park races in the heat so well done to everyone that raced today. Nice to put a face to the name!
Yes I enjoyed the event if not the performance. Nice to meet both you and your 4 legged friend.........I see you edited the original post. Good call, you never know what TbL might come out with if you open that door for himHard luck today, your capable of much better. Just an observation from following your log, you dont seem to have the same zest and drive this year for your running compared to last year? You dont have the drive to push on today when you know you should have, dont think last years Mark would have been like that? Maybe i'm way off, just the vibe i'm getting from reading your log of late.
That's pretty spot on, B and fair comment. Glad to see you are paying attention
I was just having that conversation with Ferris this morning after the race. When you look back over where we were last year in both training and attitude we were much further down the road......at least he has a good excuse for being a little behind this year
Still its only June. The quest fro the Holy Grail begins again next week so will hopefully be pushing on from here.:pac::pac:0 -
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twas..........I notice you left out the bit where you had headphones in. The shame of it
Haha, they came out before the raheny race don't worry I didn't think I'd be shunned for easy pace headphone wearing!! I thought it was you but wasn't 100% sure, as duanington can attest to I'm a waving at strangers liability 0 -
Haha, they came out before the raheny race don't worry I didn't think I'd be shunned for easy pace headphone wearing!! I thought it was you but wasn't 100% sure, as duanington can attest to I'm a waving at strangers liability
They are only strangers until you wave at them
I hear there was a big crowd at the 2 miler. How did you get on?0 -
They are only strangers until you wave at them
I hear there was a big crowd at the 2 miler. How did you get on?
Yeah there was. Think a big crowd from liffey valley came out. Happy enough, 15:52 on the watch. Mrs Mc was chuffed too was she? She said she took some time off since the last time. Really great race, nice way to pass an evening.0 -
Yeah there was. Think a big crowd from liffey valley came out. Happy enough, 15:52 on the watch. Mrs Mc was chuffed too was she? She said she took some time off since the last time. Really great race, nice way to pass an evening.
"Happy enough" sounds good to me. Well done.
Yep it is generally a well supported series and Mrs Mc really enjoys them, particularly when she PBs 0 -
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Been a bit slack with my updating lately and also was away for a week of warm weather training so took a break from Boards for the full week........no updating, no browsing, no lurking, nothing and hey it survived without me and I without it. Who'd have thought
Anyway back to the business of running:
01/07/2015 - 5.08m @ 08:41 avg pace (Recovery)
Out south for a GAA match and while they where doing their warm-up I took the opportunity to get my miles in. Was in Crumlin so decided to venture up as far as the Walkinstown roundabout and back. First time since October, I ran on this stretch and probably be October 2015 before I do it again.
02/07/2015 - 9.36m @ 08:04 avg pace (General Aerobic - Easy)
03/07/2015 - 4.71m @ 08:50 avg pace (Recovery)
Squeezed this in before heading out for some cross training on the golf course which included a 4hr walk carrying golf clubs.
04/07/2015 - 16.1m @ 08:03 avg pace (LR)
This should have been 16 w/8 @ MP. I had to hit the road early as I had a mid morning appointment with a Ryanair flight to Faro. After a late evening game of golf the night before I could have done with a little more than the 5/6 hours sleep I got before this one.
Original plan was to do two loops of a local route with the second one at MP. Within the first mile I knew the MP was unlikely to happen and that if I did a local loop there was real chance that I would take an early out option when it came along. So plan changed to trying to ensure I at least got in 2 hours running and if possible the full 16miles. I headed into town and on out to Donnybrook as far a Nutley Lane before turning for home. Second half of the run was better than the first and did manage to get a few sub 7:30 miles in ( a ways off PMP which is 06:45). Pace slipped back a little when I hit the gale that was blowing on the Clontarf Coast...didn't envy any toeing the line for the Clonatrf Half.
I struggled with this run at this stage of the plan on the last two occasions I did it and I also had a hectic week with far less sleep than I should have had so I didn't lose any much needed sleep over not doing the MP miles. Got the miles in which I could very easily not have done the way I felt starting out. I will take that as the primary goal been achieved.
Warm weather training report to follow later.............0 -
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Tuesday 21/07/2015 - 9.1m @ 07:10 avg pace (LT w/5 @ 10MP)
Having taken the recovery day yesterday and getting in some stretching last night I took away all excuse I had to wimp out of this one. I decided to just head out and back along the coast and concentrate on form and effort and hitting the target rather than putting extra obstacles in my way.
During the 2.5m wu I had a few words with myself and agreed that there would be no wussing out this evening. P&D puts LT pace in the 10mile to HM pace range and on this cycle I have decided to push for 10mile rather than taking the easy out of HMP which I took last time around. 10mile pace for me is 06:06 but at this stage of the cycle I would take sub 06:15.
When I started the LT section I concentrated on form and tried to keep things loose rather than wrapping my shoulders around my ears as I often do. Focused on effort and only referred to the watch when it beeped at the end of each mile to make sure I was in the right zone. Felt really good through out this run and other than the last mile where I had to push a little harder to hold pace, I was "in control".
Splits were as follows:
06:02
06:11
06:09
06:12
06:05
Gave myself the reward of a 30sec walk after the LT section, more a treat than a necessity and then smiled my way through the 1.5m cd home.
I have probably quoted this a few times before on this log..."relish the difficult days and it makes the good ones easier to appreciate"...I have relished a few runs over the last while and as a result I really appreciated tonight's run 0 -
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I'm thinking of following the 12 week p&d 55-70 plan for Frankfurt in October. Must start actually looking at it! Which plan are you following Fbot? I'm doing around 50 miles a week at the moment so didn't want to commit to s plan too early. 12 weeks prep has worked out OK for me previously but I've never attempted a plan as tough as this!
I am following 18 Week P&D 55-70. From Jan to Jun I was doing around 50 per week similar to you. Considered the 12 week plan but as I had nothing in particular planned for the other 6 weeks decided that the structured 18 weeks would be better. I did the same plan twice last year and other than not hitting my target in Berlin all went well
Will be interested to see how you get on with the 12 week version as in reality if you are doing the base mileage all year round that is probably enough specific training to get the job done. Best of luck with it.0 -
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