Off the Fence....and looking to go sub 3 hrs

FBOT01

Monday 29/07/2014
9.07m @ 07:57 avg pace (Gen Aerobic)

Nice evening run. Legs felt OK with no obvious hangover from yesterday's efforts.

FBOT01

Tuesday 29/07/2014
9.3m @ 07:56 avg pace (VO2 Max w/6x800 @ 5K Pace Jog RI 90secs)

This was the first VO2 Max session of the current cycle and while I wasn't looking forward to it part of me really likes this type of session.

It is a bit of a pain in the ar*e that I haven't been able to get workouts to download to my Garmin 410 since the feckers changed over to Garmin Express software. That meant I couldn't pre-programme so had to stop and start manually.

My current 5K pace is 5:54 but with desires on sub 18 at some stage I decided to go with something less than that. Anyway after 3m wu out towards Sutton I got to it. The first 2 were tough even though they were slightly wind supported. I turned back into the wind and life got even tougher by the 4th rep the quads were starting to burn and the breathing was heavy. I had to focus hard to try to hold form from rep 4 on and I included a 30sec walk recovery in the 90sec Jog RI for the last two. Considered calling it quits after 5 but sure where would the fun be in that. Stuck with it and glad I did. I was only short of rolling my head by the end of the 6th rep to try to hold pace. I'd say I was a sight for the commuting cyclists heading home from theirs days work in the opposite direction. Rep 5 and 6 were more head on into the breeze than reps 3 and 4 so not unhappy with the slight drop in the splits.

Session broke down as follows:
3m wu | 08:20 avg pace
02:50 | 05:39 pace
02:47 | 05:33 pace
02:50 | 05:37 pace
02:49 | 05:41 pace (press stop a little early)
02:56 | 05:53 pace
02:54 | 05:46 pace
2.5m cd | 08:43 avg pace

Also started an early morning Pilates Class this morning so got an hour of that in before breakfast. I have signed up for 8 weeks so that will bring me up to Berlin.

Murph_D

Jebus, you're flying so you are. Great set of splits at the race AND 2 days later - would you not consider an easy few days to recover at all?

FBOT01

Murph_D wrote: »

Jebus, you're flying so you are. Great set of splits at the race AND 2 days later - would you not consider an easy few days to recover at all?

Cheers D. Other than today's session the rest of this week is actually pretty OK. It is a step back week in the program so all should be good:)

FBOT01

Wednesday 30/07/2014
6m @ 09:03 avg pace (Recovery)

A little humid but a pleasant enough lunchtime recovery run along the coast and up through St Anne's. Job done.

FBOT01

Thursday 31/07/2014
11m @ 07.45 (Med-Long Progression)

Got out pre-breakfast for this one. 1st mile was a real slog @ 08:29 avg pace. Got moving a bit better as the run went on but never really got into a comfortable stride. Got the job done all the same. Avg pace for the 3 segments broke down as follows:
4m @ 08:06 avg pace
4m @ 07:42 avg pace
3m @ 07:19 avg pace

FBOT01

Friday 01/08/2014
7.52m @ 08:11 avg pace (General Aerobic w/12x100m strides)

Funny auld run this one. I spent much of yesterday helping a friend out with some manual labour which involved a lot of lifting and carrying together with stair and ladder climbing. Great cross training but 6 hrs was probably not what the Doctor ordered. Legs felt a little tender this morning when I got out of bed so wasn't sure how this run would go.

Headed out at lunchtime and just as I suspected it might be it was far harder to keep Gen Aerobic pace i.e. sub 08:20/mile than I would have liked. By mile 3 my legs actually felt jelly like and I seriously considered canning it. Decided to stick it out and head on up towards St Anne's to do a couple of strides as it was on the way home. Plan had 10x100m strides scheduled but would have been happy to jog on home if they weren't happening. Started down the main Avenue ignoring the watch and using the benches which are c100m apart as my markers. As soon as I kicked off the first one it was like the legs just came alive. I ended up doing 12 as I was enjoying them so much and was on my toes for all 12 which felt great. Jogged the 1m home trying to figure out what just happened



PS....just noticed that I passed 1500mile YTD yesterday:)

Murph_D

Something to do with slow-twitch/fast-twitch? Either way, it's all good, right? (Well, half of it anyway.) :pac:

Ferris B

FBOT01 wrote: »

Friday 01/08/2014
As soon as I kicked off the first one it was like the legs just came alive. I ended up doing 12 as I was enjoying them so much and was on my toes for all 12 which felt great. Jogged the 1m home trying to figure out what just happened)

Sounds like the early stages of a track fairy coming out of the closet. Best not let on till after Sept 28th.

ThebitterLemon

Hey Waldorf,

You get sunstroke today, you're starting to make as much sense as this lad....

http://i12.photobucket.com/albums/a223/robinhoo/Emotigifs/Beakerfreakout_zpsca7b280c.gif


TbL

FBOT01

Saturday 02/08/2014
15m @ 07:37 avg pace (Med Long - Progression)

Torrential rain when I woke up so took an extra hour in bed before I manned up, taped up and got out for this one.

While I had rain all the way it was more of the dazzling refreshing kind than the character building torrential kind. Enjoyable running with none of the heat or humidity that we have had to deal with of late.

Legs felt tired when I started and tired when I finished but they got the job done.

Progression segments worked out as follows:
5m @ 07:58
5m @ 07:37
5m @ 07:18

Sunday 03/08/2014
Rest Day

Morning of rest/cross training on the golf course followed by an afternoon in front of the Sunday Game.

Was considering a late entry to tomorrow's DLR Bay 10k but probably not a lot to be gained at this stage...so think I will be better off just sticking to the programme. Maybe I will head into the park and support the Boys and Girls doing the RnR.

ThebitterLemon

FBOT01 wrote: »

Saturday 02/08/2014
15m @ 07:37 avg pace (Med Long - Progression)

Torrential rain when I woke up so touch an extra hour in bed before I manned up, taped up and got out for this one.

While I had rain all the way it was more of the dazzling refreshing kind than the character building torrential kind. Enjoyable running with none of the heat or humidity that we have had to deal with of late.

Leg felt tired when I started and tired when I finished but they got the job done.

Progression segments worked out as follows:
5m @ 07:58
5m @ 07:37
5m @ 07:18

Sunday 03/08/2014
Rest Day

Morning of rest/cross training on the golf course followed by an afternoon in front of the Sunday Game.

Was considering a late entry to tomorrow's DLR Bay 10k but probably not a lot to be gained at this stage...so think I will be better off just sticking to the programme. Maybe I will head into the park and support the Boys and Girls doing the RnR.

Bring your Council Truck, Waldorf will be unloading all his sandbags

Nice run Saturday.

TbL

FBOT01

ThebitterLemon wrote: »

Bring your Council Truck, Waldorf will be unloading all his sandbags

Nice run Saturday.

TbL

He has already dumped them. They were needed on the coast road over the weekend:D

FBOT01

Monday 04/08/2014
8.93m @ avg pace 08:49 (Recovery)
4.31m @ avg pace 09:21 (Recovery)

This was supposed to be 6m in the am and 4m in the pm. Plan was to run over to PP, give a few shout outs to those running the RnR and then bum a lift home with Ferris B and his clan.

I got my route a little mixed up in my head and I ended up running close to 9 mile by the time I meet up with the B family at the 10 mile marker. I was just in time to see Ferris powering through to a nice PB and CL hot on his heels. Seemed like a great atmosphere around. Even got a complimentary sandwich with me coffee from the guy at the Last Lap coffee cart which was a nice bonus.

Forgot I was on a double day until after we sparked up for an impromptu BBQ with some family and friends....the result was that the pm run with the dog was a slog for both of us. Him because it was still very warm and the heat/humidity don't work well with his long coat and me because of the amount of food I had consumed:(

Tuesday 05/08/2014
15m @ 07:38 avg pace (Med Long - Progression)

This was really just a cut and paste from Saturday:)

Main difference was that it was a lot hotter today than Saturday and I had no refreshing drizzle to cool me down.

Progression segments worked out as follows:
5m @ 07:58
5m @ 07:38
5m @ 07:19

viperlogic

FBOT01 wrote: »

Progression segments worked out as follows:
5m @ 07:58
5m @ 07:38
5m @ 07:19

Would you mind throwing up your bpm or % of HR max for each segment?

FBOT01

viperlogic wrote: »

Would you mind throwing up your bpm or % of HR max for each segment?

My HRM went a bit crazy early in the year and I haven't gotten it fix or bought a new one yet so unfortunately I don't have any HR stats for my runs that I can share.

From feel I know the 1st mile is always were the heart rate spikes on these runs before settling down. I can hold a conversation pretty much all the way through these type of runs if that is any use to you in terms of measuring the effort involved.

FBOT01

Thursday 07/08/2014
11.84m @ 07:26 avg pace (LT w/7 @ HMP)

I have been dreading this session all week as I knew it was going to be a solo pre-breakfast effort.

Dragged myself out of the bed and the legs felt tired and heavy. In fact the whole body was struggling. Went with the one step at a time approach and started by just trying to get through the 3 mile warm up. Job one done. Next up was to get out to Sutton with a pace as close to sub 6:30/mile as I could. 4 HMP miles done. Not quite at the pace I was looking for but at least I was now feeling like I might be able to finish out the session.

When I turned in Sutton I turned back into the wind so things didn't get any easier. At the back end of mile 6 I had to get the arms involved to keep the pace and in mile 7 I had to fight hard to hold my form and pace and to avoid the temptation to grit my teeth and break form to wind the clock down quicker.

Took 90sec walk recovery before cool down.

HMP mile splits were as follows:
06:41
06:33
06:32
06:28
06:31
06:31
06:28

Excluding mile 1, I was there or thereabouts. I am not unhappy with the session in totality. These sessions are always tougher when done solo....also looked back on my log and saw that when I did this session in the last cycle in Feb the HMP mile were @ 06:54 avg pace. Not a bad improvement in 6 months.

blockic

FBOT01 wrote: »

Thursday 07/08/2014
11.84m @ 07:26 avg pace (LT w/7 @ HMP)

I have been dreading this session all week as I knew it was going to be a solo pre-breakfast effort.

Dragged myself out of the bed and the legs felt tired and heavy. In fact the whole body was struggling. Went with the one step at a time approach and started by just trying to get through the 3 mile warm up. Job one done. Next up was to get out to Sutton with a pace as close to sub 6:30/mile as I could. 4 HMP miles done. Not quite at the pace I was looking for but at least I was now feeling like I might be able to finish out the session.

When I turned in Sutton I turned back into the wind so things didn't get any easier. At the back end of mile 6 I had to get the arms involved to keep the pace and in mile 7 I had to fight hard to hold my form and pace and to avoid the temptation to grit my teeth and break form to wind the clock down quicker.

Took 90sec walk recovery before cool down.

HMP mile splits were as follows:
06:41
06:33
06:32
06:28
06:31
06:31
06:28

Excluding mile 1, I was there or thereabouts. I am not unhappy with the session in totality. These sessions are always tougher when done solo....also looked back on my log and saw that when I did this session in the last cycle in Feb the HMP mile were @ 06:54 avg pace. Not a bad improvement in 6 months.

Just came across your log FBOT and looks like we are on the same level at the moment . Great session there, that's the worst session in the cycle in my opinion! To keep it consistent through to the 7th mile is great going.

FBOT01

blockic wrote: »

Just came across your log FBOT and looks like we are on the same level at the moment . Great session there, that's the worst session in the cycle in my opinion! To keep it consistent through to the 7th mile is great going.

Cheers Blockic. Certainly was one of the toughest ones the last time around. I am hoping it is the same this time around and that it is net downhill from here to the finish:)

FBOT01

Friday 08/08/2014
5.22m @ 08:54 avg pace (Recovery)

Nice easy lunchtime recovery run in the company of Ferris B.

Saturday 09/08/2014
23.39m @ 07:39 avg pace (Long Run - Progression)

Was in Wexford overnight on Friday so decided to hit the road for home pre-breakfast leaving Mrs FBOT and the youngest tooked up in bed with the plan being that I would run from Wexford to Ferns and they would pick me up there before heading off for Breakfast.

The plan was to stick to the usual progression format with 8/7/7 being the stage distances. Running along the N11 was actually quite pleasant as the surface was good and it had a full hard shoulder all the way. Running North against the traffic meant that I was shaded from the risinng sun a lot of the time by the roadside bushes and trees. Only hairy moment was when an auld lad in a old Carina came p$ssing towards me in the hard shoulder. When he was about 400m away I started waving as he didn't look to be taking into account the fact I was running towards him. The waving motion must have woken him or at least caught his attention because he pulled a seriously drastic OTT evasive move that could have turned out very nasty if there had been a car overtaking him at the time.

I wasn't the only one that saw the hard shoulder on the N11 as an advantage on this road and I passed about 20 runners on route. Most of them heading the other way.

All went according to plan. There were a couple of tough drags on the way but what goes up.....had a slow mile going through Enniscorthy as I had a couple of roads to cross and didn't bother stopping the watch. Was getting warm at this stage too so picked up a sport drink here and drank about half of it over the next mile or so. This was the only nutrition that I took. This time last year I would have carried water and taken at least 3 gels on a run like this.

Segments broke down as follows:
8m | 08:00 avg pace
7m | 07:43 avg pace
7m | 07:18 avg pace
1.39m | 07:00 avg pace

After I had the planned 22m done I upped the pace for the last bit to the agreed meeting point. Didn't look at the watch just ran at an effort level that remained short of heavy breathing. The time and miles seemed to fly by and I finished with a smile. I was happy out with this session........but as usual reading Yaboya's log put me back in my box:D

tang1

Great running, wouldn't mind yaboya1, you know what young fellas are like for showing off!!

Murph_D

Very solid, M, nice going. Scary alright though - just goes to show you can never be too careful on that kind of road. Hope you were wearing something bright.

FBOT01

Monday 11/08/14:
8.61m @ 07:50 avg pace (VO2 Max w/5x600 RI 60secs)

I kicked off with a nice easy wu 3.36m @ 08:13 avg pace. I started my intervals out past the Causeway and heading towards Sutton direction. I was wind supported on the way out and didn't really notice the wind until I turned at Sutton. Did 3 reps on way out then 2 back into a strong headwind before heading up to me Mammy’s for dinner and pavlova:).....2.56m cd @ 08:15 avg pace. Target pace for the intervals was 05:45 or thereabouts and managed to get them done at that. Last two into the wind were a real challenge and had to work hard to hold form and pace.

1 – 02:10 (05:43 pace)
2 – 02:08 (05:35 pace)
3 – 02:06 (05:31 pace)
4 – 02:09 (05:39 pace)
5 – 02:14 (05:44 pace)

Still can't get Garmin Connect to send workouts to my watch so had to start and stop laps manually so distance were slightly over 600m and reps had slight distant variations but close enough not to be bother about. Good session and really enjoyed it despite having to give myself a 100m walk recovery after the last rep before my cool down.

FBOT01

Tuesday 12/08/2014
14.14m @ 7.39 avg pace (Med-Long Progression)

A nice evening tour of DNS. Took in parts of Eastwall, Fairview, Drumcondra, Glasnevin and Ballymun before turning and coming back via Santry, Whitehall, and Marino. Mile 1-8 and 14 were mostly uphill while 9-13 were mainly downhill. Overall an enjoyable run with a torrential downpour during mile 10 which was refreshing in the extreme....seeing the many cyclists sheltering/hiding under trees made running in it all the more pleasurable:)

Segments broke out as follows:
5m | 08:01 avg pace
5m | 07:35 avg pace
4.14m | 07:17 avg pace

Murph_D

FBOT01 wrote: »

I was wind supported on the way out and didn't really notice the wind until I turned at Sutton.

Amazing how often that happens!

FBOT01

Wednesday 13/08/2014
6.18m @ 08:52 avg pace (Recovery w/8x100m)
4.03m @ 09:07 avg pace (Recovery)

Double recovery day today. Nothing major to report. Just let the body run at it own pace other than the strides. Ran them on St Anne's main avenue again using the benches as distance markers. Have given up timing strides but instead just focusing on good form and getting the legs turning over quickly. Really enjoyed them and ended up doing 8 instead of 6.

FBOT01

Thursday 14/08/2014
5m @ 08:42 avg pace (Recovery)

Nice easy lunchtime recovery run. Watch went haywire and had me walking on water across Dublin Bay during this one:)

Schedule has a tune-up race tomorrow but with no race in the diary I am planning on doing a Tempo session instead.

FBOT01

Friday 15/08/2014
10.74m @ 07:11 avg pace (LT w/6m @ HMP)

As I said yesterday the schedule had a tune up race in for today and with nothing planned I intended replacing it with a Tempo session. The plan was a 3m wu followed by 6m at HMP (sub 06:30 target) finishing off with a 1m cd.

After the warm up I kicked off the Tempo with the intention of 4m out and 2m back along the coast between Clontarf and Sutton. Mile 1 went according to plan and I settled into a nice rhythm. The goal was to hold form and not to look at the watch until it beeped for each mile and use that just to make sure that I was on track. During mile 2 I spotted another runner about 600m ahead and decided on a plan to catch him before the next mile marker. Passed him with 100m to spare. I then started looking for my next target and kept the rhythm nice and steady. After a couple of miles of this I decided that maybe I might just turn this into a little "tune-up race" of me own. Revised plan was to extend my 6m Tempo to a 10k time trial and see if I could get anywhere near my 10k PB.

Splits came in as follows:
| Avg Pace
3m wu | 08:04
1m | 06:28
2m | 06:11
3m | 06:06
4m | 06:06
5m | 06:01
6m | 05:58
0.12m | 05:36
1.48m cd | 08:42

The net result was 10k in 37:31 against a PB of 38:42 and included in that was a 5m time for miles 2-6 of 30:20 against a 5m PB of 30:57.

I know these are only garmin times and that this run was on a perfect day for running on a good flat surface but if "tune-up races" are all about testing fitness and building confidence this one has me in a good place today. You never know what tomorrow brings but I will take that for today:)

Murph_D

Jayziz that's good going, Mark. Fine shape you're in.

yaboya1

Nice work

ThebitterLemon

Fock off Statler.

I'm not believing any of that, you're just trying to put the frighteners on Yaboya!

At your age are you sure your eye sight is good enough to read the splits from a Garmin, are you sure those 6's weren't 9's and those 5's were 8's!!!

Did you even do a session maybe your mind is playing tricks on you.

If that's kosher it's the OAP session of the month and you'd win a months supply of denture paste

Absolutely savage stuff

TbL

FBOT01

ThebitterLemon wrote: »

Fock off Statler.

I'm not believing any of that, you're just trying to put the frighteners on Yaboya!

At your age are you sure your eye sight is good enough to read the splits from a Garmin, are you sure those 6's weren't 9's and those 5's were 8's!!!

Did you even do a session maybe your mind is playing tricks on you.

If that's kosher it's the OAP session of the month and you'd win a months supply of denture paste

Absolutely savage stuff

TbL

Hands up, you caught me rapid, TbL. I got a new toy that I was trying out today during this session....worked a treat:D



PS I would have to do a lot better than that to put the frighteners on the youngfella:)

menoscemo

Deadly; but you do know that 10k is 6.22 miles??

FBOT01

menoscemo wrote: »

Deadly; but you do know that 10k is 6.22 miles??

Well spotted. Just checking someone is actually paying attention. The devil is in the detail and all that.

Good thing it wasn't a real race. Wouldn't I have looked the right dope pulling up 150/200m before the line........still happy with the workout;)

Ferris B

Jebus. That's fast. Amn't I glad I didn't take up your offer to join you for that session. It would have been carnage.

FBOT01

Saturday 16/08/2014
9m @ 08:20 avg pace (Run to Waterstown parkrun)
1m @ ???? (parkrun "wu")
3.14m @ 06:12 avg pace (Waterstown parkrun - 19:34)
8.53m @ 08:14 avg pace (Run home from Waterstown parkrun)

Having done pretty much all my long runs in this cycle on my own I jumped at the chance to accompany Killerz for some parkrun tourism. Headed off about 8am and got to Waterstown with time to spare. Nice friendly welcome from the Waterstown crew followed by a quick wu and we are off. Tough course but plenty of smiling on course marshals to encourage us along. climb back up from the Liffey is a tough way to finish. We both managed to come in under 20mins with 5th and 6th place finishes. Look like a nice spread that was laid on at the finish but with a little matter of the trip home to deal with we said our goodbyes and thank yous before hitting the road back to DNS. Enjoyable mornings work with good company that helped the miles pass quickly. It is amazing how little attention you pay to the watch when you have an ear to bend along the way:)

Sunday 17/08/2014
Rest Day

Another satisfying week brought to a close with an early morning game of golf. Keep 'em coming :pac:

Murph_D

FBOT01 wrote: »

Look like a nice spread that was laid on at the finish

When will we see this innovation introduced at St. Anne's? :pac:

That's a great way to get a 22-miler in - well done.

FBOT01

Murph_D wrote: »

When will we see this innovation introduced at St. Anne's? :pac:

That's a great way to get a 22-miler in - well done.

Good idea Murph. All we would need is a willing volunteer to organise it....;)

Killerz

Murph_D wrote: »

When will we see this innovation introduced at St. Anne's? :pac:

....

We were thinking of doing what they do at waterstown, Murph.... any volunteer who drops a bunch of tokens has to organise the post-run spread

Murph_D

Killerz wrote: »

We were thinking of doing what they do at waterstown, Murph.... any volunteer who drops a bunch of tokens has to organise the post-run spread

Ha ha. I'll never live that one down, apparently!

FBOT01

Monday 18/08/14:
11.08m @ 07:25 avg pace (VO2 Max w/6x1000 RI 120)

I kicked off with a nice easy wu 3.56m @ 08:01 avg pace. I started my intervals out past the Causeway and heading towards Sutton direction. Did 4 reps on way out then 2 back into a slight headwind (but nothing compared to last week) before heading up to me Mammy’s for dinner - no pavlova this week:(.....2.39m cd @ 08:28avg pace. Target pace for the intervals was 05:45 but missed that on all but one. This was down to setting the watch up wrong more than anything else. I had to revert back to old software to get the workout to upload to the watch and in my haste to get it done I obviously miscalculated the setting. Even at the pace I was running the watch was telling me to slow down but I ignored it as I knew from my effort levels that I wasn't that far off. I deliberately kept the effort level lower than last week as I was conscious of not getting drawn into a race against the clock with these intervals rather than doing the session that was prescribed....big picture and all that. These were all very controlled and didn't need any walk recoveries this week;)

1 | 03:38 (05:52 pace)
2 | 03:36 (05:48 pace)
3 | 03:37 (05:50 pace)
4 | 03:36 (05:48 pace)
5 | 03:36 (05:48 pace)
6 | 03:32 (05:42 pace)

Tuesday 19/08/2014
1hr Pilates
15m @ 7.32 avg pace (Med-Long Progression)

Felt surprising fresh as I headed out for another evening tour of DNS. Took in parts of Eastwall, Fairview, Marino, Donnycarney, Artane, Coolock and Darndale before turning and coming back via Baldoyle, Sutton and along the coast. Job done nothing major to report.

Segments broke out as follows:
5m | 07:52 avg pace
5m | 07:37 avg pace
5m | 07:06 avg pace

Followed this run with an hour of sports massage on the legs. To say I was hopping off the table when she went to work on my calves and foot arches is an understatement. This was only surpassed by the pure torture when she started on the ITB:eek::eek::eek:......I think a little more stretching and foam rolling may be needed.

FBOT01

Wednesday 20/08/2014
6.80m @ 08:49 avg pace (Recovery w/6x100m)

Nice easy lunchtime recovery run. Nothing major to report. Tide was out so took in Dollymount as part of this one. Just let the body run at it own pace other than the strides. As has become the norm in this cycle I ran the strides on St Anne's main avenue using the benches as distance markers. Legs felt grand after yesterday's massage. More of the same tomorrow and Friday before Frank Duffy on Saturday.

FBOT01

Thursday 21/08/2014
5.95m @ 08:31 avg pace (Recovery w/6x100m)

Another nice easy lunchtime recovery run. Nothing major to report. Job done.

tang1

Best of luck in the morning, no doubt another PB race.

yaboya1

Enjoy tomorrow.
Do it for the Berlin crew

ThebitterLemon

I'm going to post tomorrow's post tonight:

Congrats on the PB Statler, savage running, quit sandbagging in future

TbL

Murph_D

All the best in the PP.

FBOT01

Murph_D wrote: »

All the best in the PP.

Cheers Murph. Now go to bed you need to be well rested for the morn:D

FBOT01

tang1 wrote: »

Best of luck in the morning, no doubt another PB race.

Cheers Tang, plan to give it a lash and see where that gets me:)

FBOT01

yaboya1 wrote: »

Enjoy tomorrow.
Do it for the Berlin crew

Cheers P.