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Off the Fence....and looking to go sub 3 hrs
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Great account of the race. Course knowledge really stood to you. Interesting that you felt no pain either - not sure if I buy the numb legs theory though.
Wonderful run - very impressive to only lose 10 secs in mile 9. Looking good. 0 -
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13/03/2016 Sunday 23m @ 07:50 avg pace (LR)
Planned 21m ended up being 23m by time I finished. 7m over to the PP before linking up with Murph for his 14m @ MP which suited me fine. Long runs in company are always easier. Ferris was a no show for the off.....he's getting old and needed a lie-in.....but he did manage to drag himself out of the scratcher to join us around mile 5. Lovely morning and as always plenty of chat and not just from me as those two might try to claim. Murph seemed happy enough throughout the MP section and put us in our box during the last MP mile when he basically told us to get our finger out and pick up the pace. Duly obliged
We finished off with a couple of easy miles back to the visitors centre for coffee, cake and more chat in the courtyard. Thanks for the company gents.
All went to plan. Only minor issue was that my right calf felt very tight when I got up and had to stretch it out before I headed out. A sniper then took a shot at it in mile 2 but missed and it settle down after that. I was probably a little shy with my water intake over the last few days and this was just a warning shot for the weeks to come.0 -
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MisterDrak wrote: »Was down myself on Saturday morning. Must say hello next time
Please do. I see you bagged yourself a St Anne's PB with your sub 20. On one leg too. Well done:)0 -
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16/03/2015 Wednesday 15m @ 08:03 avg pace (MLR w/Hill of Howth)
Another pleasant evening midweek run up to the Summit and back.
Quad and calves a little bit tight on the way out and hamstrings a bit crampy over the last couple of miles. Nothing major just more for the watch list 0 -
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17/03/2016 Thursday 7.4m @ 08:35 avg pace (Recovery)
Very pleasant run in the company of my sister's dog. The legs felt the hangover of the previous night's trip to Howth. Everything felt worse today than after the weekend's long run. I think the VO2 Max on Tuesday may have been the biggest contributor to the tightness. Skipped the planned strides.
18/03/2016 Friday 6m @ 08:39 avg pace (Recovery)
Another recovery run in the company of my sister's dog. He is still young and naive enough to light up when I show up in my running gear. As opposed to my own dog who for the last couple of years now disappears into his bed and hopes I don't call him to go with me when he sees me with the running gear on..........youth (2yrs) v's old age (12yrs)
BTW nothing wrong with my dog. He is full of beans if he sees me in my walking boots and reaching for the walking jacket. It's just that his view on running at this stage is "I am too old for that sh1t!"
19/03/2016 Saturday 18m @ 07:46 (LR including Hill of Howth and St Anne's parkrun (20:21))
Speaking of old age I decided to scrap the tune-up race in the P&D plan and bring forward my LR to join Ferris for a trot up to Howth. We then headed to St Anne's parkrun and took up prime position to witness another elder statesman in the form of Murph smash through the 21 min barrier for 5k. Great run from Murph. He committed to the GO HARD or GO HOME concept from the start and hung on well for a well deserved PB. Finished off with the usual coffee, cake and chat in the company of among others the aforementioned Ferris and Murph as well as Laura AC3 who was on marshalling today for her sins.
20/03/2016 Sunday 11.2m @ 07:30 avg pace (MLR - progressive)
Wasn't sure what to do this morning. Previously when I have dumped tune-up races I have replaced them with LT sessions but that's normally before an LR rather than after it. So with 18 miles in the legs from yesterday including a sub-MP parkrun to finish out I decided an LT would not be the thing to do. Instead I decided just to go out and run the balance of the weekly recommended mileage and to let the legs go with the flow. After really struggling to get out of the bed I had no expectation from this run. However, as I got out the door into a beautiful morning for running I felt great. Trotted along happy as Larry with little or no reference to the watch. Knew I was going a little fast but given the fact I had dropped a tune-up race over the weekend I was happy just to run at whatever speed I was comfortable.
Spent the rest of the day tearing down stud walls and kicking in ceiling in my brother's house as he prepared for the builders. Nothing like a bit of demolition work to cleanse the soul :pac:0 -
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22/03/2016 11m @ 07:46 avg pace (VO2 Max 6x1000 @ 5k Pace RI140) plus 90mins Yoga/Pilates Class
Decided that anything under 18min 5k pace would do. Youngest join me for 3m before heading home while I head on out the coast to do the faster stuff between the Causeway and Sutton.
Watch was set-up for the intervals so didn't need to bother with it other than to start and stop each interval when it beeped. Rep 1 and 2 were outward with 3 and 4 back in and then 5 out and 6 back. First one was a bit of struggle to get going and my right hip felt quite strange. It seemed to be kicking out a little which was resulting in my foot turning in and somewhat restricted flow to my stride. Loosened out by the end of the first rep which was definitely the hardiest one of the session. Worked hard throughout rep 1 and 2 and took no notice of the watch just focused on effort and form. The same for rep 3 and 4. I found a much better rhythm for the 2nd two.
I decided to check the watch at the halfway point of each of the last two reps just to confirm I was in the right zone and didn't want to end up looking at Strava later and regretting not checking and pushing harder. Both halfway checks showed 5:5x so I was in the right zone alright. Rep 5 was tough but I knew I only had one more after it and rep 6 involved a little hanging on in the middle section but finished strong and pretty wiped but content with my effort.
Splits for reps were : 03:42/03:35/03:35/03:36/03:37/03:37 equivalent paces per mile are 05:58/05:47/05:46/05:48/05:50/05:50
24/03/2016 Wednesday 15m @ 08:04 avg pace (MLR with Hill of Howth)
Continued the midweek pilgrimage MLR to Howth. Happy just to let the legs run at their own pace as long as I felt they were not being too lazy. Turned out to be in and around 08:00 pace which was perfectly acceptable after a good session last night. Another very enjoyable run in the lovely location on a pleasant evening 0 -
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3 weeks to race day.......let the madness begin. I jest because one of the things I like about P&D plans is that taper doesn't involve jumping off a cliff. It is just a gradual reduction in mileage but still involves running 6 days per week and has some intensive sessions right up until race week.
28/03/2016 Monday 8m @ 07:40 avg pace (VO2 Max w/5x600 @ 5K pace RI75)
Put this off til the evening and spent the morning in St Anne's supporting at Brian Boru 10 miler. Boardsies and parkrunners were out in great numbers both runners and supporting. I have never run this race but have supported at all 3 running to date. It might be relatively flat but it has never looked like a PB course to me with a huge amount of twists and turns and yesterday's wind made some stretches quite a struggle. Fairplay to anyone who PB's and there were quite a few.......for the same effort on a more straightforward course there is more to be had for you!! From a supporter point of view it is a great course as it if very compact and you can get to different viewing point quite easily. Pretty chilly hanging around yesterday thought and the coffee afterwards was very welcome.
The session in the evening went pretty much as expected. Felt knackered going out but once I got going all was good. As usual I did the faster stuff along the coast between the causeway and Sutton. First 2 reps were with the wind while the next 3 were back into it. 3rd one was probably a bit faster than expected given that it was back into the wind but there was a cyclist struggling into the wind that I just couldn't help but overtake
Splits for the 600s were as follows: 02:08/02:07/02:06/02:12/02:12
Paces showed as follows: 05:37/05:35/05:32/05:48/05:48
I was nicely focked at the end of the 5th. The rewards for my efforts was getting home before a nasty shower hit. I could see it coming up from the South all the way back in from Sutton and was glad to avoid it.
29/03/2016 Tuesday 12m @ 07:41 avg pace (MLR) plus 90 mins yoga/pilates
Headed up past DCU and back for this one. Zigzaging between Collins Ave and Griffith Ave to give me plenty of elevation changes along route. This route means you are never running more than a mile without an uphill or downhill section to interrupt the stride.
Good yoga/pilates class afterwards. Felt quite tired when I got home which I would expect at this stage in the proceedings.
30/03/2016 Wednesday 7.5m @ 08:10 avg pace (Recovery)
Nice evening jaunt around a local route with the ever bouncy Duanington. Enjoyed the chat and was so relaxed I forgot to even start the watch. Had to cog details for D. Faster than normal recovery pace but effort felt pretty recovery like for most of it.
Main event of the day was the arrival of my Runner's Passport for Boston in the post........my daughter described my expression on picking up the envelope with the BAA postmark as like a kid at Christmas 0 -
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31/03/2016 Thursday 5.7m @ 08:57 avg pace (Recovery)
Gentle recovery run in the company of Ferris B. A couple of pinches in the Left Hamstring during mile 5. Felt like fatigue type niggle that I have had before.
01/04/2016 Friday 5.5m @ 08:23 avg pace (Recovery w/strides)
Did this along the grass on the seafront with the strides thrown in during mile 5. Strides were more surges than sprints as hamstring still niggly.
02/04/2016 Saturday 9.7m @ 07:15 avg pace (General Aerobic)
Woke up with what felt like DOMS in my left hamstring and glute
Skipped the tune race option again as I was happy to let life get in the way of it.
Headed out in the afternoon after a bit of rolling and just ran. Planned to throw in a few MP effort miles along the way which I did on mile 5-8. Not quite MP pace but close enough and effort felt OK. Legs loosening out OK with one bit when I started to pick up the pace. It didn't cause me any real problem but certainly remained on my mind for the run.
03/04/2016 Sunday 19.5m @ 07:54 avg pace (LR - easy)
Took the option of a lie in and headed out late morning for this. Did a zigzag up to Finglas then on up through Tolka River Park into the PP back down the Kyber and then back home via North Circular. Nature had been screaming for a while so availed of the facilities in the Yacht and jumped on the bus home. 19.5m was already 2.5m more than the plan so happy to jack it in and avoid the rain.
Pace was easy so leg didn't cause me any problem but did bite me a couple of times on the uphill sections.
T-2 closed off with a few more miles than I was supposed to. Also looked at the training log on Strava and noticed that I only took one rest day in March so agreed with myself to start proper taper during week T-1.
BTW all or any comments above in relation to Hamstring are for my own future record rather than looking for sympathy or accusations of sandbagging
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How are you feeling about it M? You've had a great training cycle, you're in good shape for sub 3, I hope you're feeling confident
I am buzzing for it, AMWell, you were too slow....and my motivational speaking obviously wasn't working so had to resort to physical tactics..Didn't expect you to share it on boards though.:D
Well if Tang and TbL can be as open as they have been about their trips down the canal I don't think we need to be shy about a little pinch or two :PEasy does it, M. The work is all done. You know best but no need for undue risk between now and the big day.
No heroics here, D..........or at least not before the 18th :pac::pac:He better bleedin do it this time ! He's taking up knitting then
Dream on, Love 0 -
04/04/2016 Monday Rest with 60min Pilates Class
Well needed rest day with Pilates in the evening.
05/05/2016 Tuesday 8m @ 08:08 avg pace (General Aerobic - Easy) w/90mins Yoga/Pilates Class
Nice easy 8 miles in the company of Ferris B. Just an out and back along the seafront. Hamstring felt tight on the way out but grand on the way back.
Good yoga class afterwards with focus on shoulders and hips. Actually cycled to and from yoga as well so that was a nice easy 6 miles on the bike. Grand evening for it.
Decided to give the physio a shout and try to get a bit of dry needling on the hamstring and that did the trick in February when I had a similar issue. The cheek, she had only gone and gotten married last Friday and focked off on her Honeymoon. I'll be having words when she gets back :mad:
As an alternate I got on to the sports therapist and got an appointment for a massage on Thursday morning to be sure to be sure.
06/04/2016 Wednesday 4m @ 08:30 avg pace (Recovery)
Grand easy recovery run. No jip from the leg at this pace. Pity confident that it is just muscle fatigue which has exposed an ongoing weakness in left hamstring. Nothing a bit of TLC won't sort out. I am travelling with work on Friday and Saturday so will be taking those two days off so that should help big time.........also 24 hours in airports and on planes in the space of 50hours will give me plenty of time to read up on Boston course as well so race strategy should be all sorted by the time I return on Sunday 0 -
07/04/2016 Thursday Rest - unplanned
Early morning massage gave the left hammer a good going over. Did the full leg for good measure. Bounce off the table stuff so she definitely the spot. Threw on a couple of strips of Rocktape just for good measure.
I have plenty of miles in the bank so stick to walking the dog today and won't be packing the runners when I head away in the morning to avoid temptation. Back on Sunday so will do a few miles then to close off T -1 before heading into race week......if there was a jump up and down like a puppy looking for a treat I'd be using it here
In the words of The Pointer Sisters.....I'm so excited and I just can't hide it I'm about to lose control and I think I like it..... :pac::pac:
08/04/2016 Friday Rest - planned
09/04/2016 Saturday Rest - planned
Might as well log these now 0 -
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Grand easy recovery run. No jip from the leg at this pace. Pity confident that it is just muscle fatigue which has exposed an ongoing weakness in left hamstring. Nothing a bit of TbL won't sort out.
You and me both! Enjoy the rest, rest is goooood. Keep saying that, you might actually start to believe it 0
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