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

FBOT01

ThebitterLemon wrote: »

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

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

TbL

Cheers TbL....speaking of sandbagging what's the plan for Sunday

ThebitterLemon

FBOT01 wrote: »

Cheers TbL....speaking of sandbagging what's the plan for Sunday

1 hour 15 mins!

What's the opposite of sandbagging

Seriously, I'm expecting something around 6.45 pace.

Hope you have a great run today, you're in super shape.

TbL

yaboya1

Fantastic run this morning.
Well done!

ThebitterLemon

^^ + 1

See last nights post

Keep yourself healthy and you'll have a super result from Berlin

TbL

tang1

Well done, as always superb running sir.

FBOT01

Cheers Folks. Chip time 1:02:06. Happy out with a good day at the office.....off to the day's main event now - U15's Girls Championship match - so report later:)

Ferris B

Were you cycling? That's fast! Nice one.

FBOT01

ThebitterLemon wrote: »

1 hour 15 mins!

What's the opposite of sandbagging

Seriously, I'm expecting something around 6.35 pace.

Hope you have a great run today, you're in super shape.

TbL

Nice target. Have a good one. I will be watching the results with interest.

ThebitterLemon

FBOT01 wrote: »

Nice target. Have a good one. I will be watching the results with interest.

Tnx M,

Don't see that time happening at all, ran 8k around 6.20 pace so that's too big an ask. You're just auld, I'm auld and fat

Great running today!

TbL

FBOT01

ThebitterLemon wrote: »

Tnx M,

Don't see that time happening at all, ran 8k around 6.20 pace so that's too big an ask. You're just auld, I'm auld and fat

Great running today!

TbL

Cheers TbL. You have put together a nice run of weeks over the last while so go out and enjoy it and go with the flow;)

FBOT01

Frank Duffy 10 Mile
Official Chip Time 1:02:06

Plan for today was straight forward 10m @ 06:15 avg pace giving me a new 10 mile PB of 1:02:30…..as always that was easier typed than done.

Prerace
Had early brekie and headed into the PP for 8:30/8:40. I prefer to get in early and get parking well up the Avenue rather than have miles to walk back after the race if you have had a bad day or weather turns nasty like at the 5mile in June. I was joined for the trip in by my BH and a couple of friends and was kept amused by the Venus and Mars of prerace nerves…..race for them was all about getting in and out of the toilets before the major queues after that running time was a bonus:) I joke ladies but there was a lot of toilet talk that kept my mind at rest.

Headed up towards the race area about 9. I left the ladies queuing for the bog while I took a walk down towards the finish before putting my gear in the bag drop and heading up the North Road for a warm-up. 9:50 and I toddled over to the start and jumped into wave 1. Bumped into a couple of bods that I knew and chatted away until the start. Saw RR from a distance and he looked happy enough. Was a pity to hear afterwards that the hammer knock his race on the head early.

Mile 1-2 (6:11/6:16)

Started a little back in the wave to avoid any temptation to leg it down the Avenue 1st time around. Started nice and steady and tried to scope out some people that might be travelling at similar pace to hitch a ride. Tooked in behind a couple of Donore Runners hoping they would keep the pace they were at. Legs didn’t feel all that great but reckoned they would work their way into it after a couple of miles.

Miles 3-4 (6:17/6:17)

Heading up the North Road I knew we would be into a head wind so I decided that sitting in behind the Donore Boys would save me some energy even if it meant losing a second or two. However, they slowed pretty quickly so I jumped onto the next group. I had to do this twice during this section but got through it only a couple of second down without having to work as hard as I might have if I had ploughed my own furrow.

Miles 5-6 (6:12/6:09)

As we were coming up the North Road I caught a glimpse of a Raheny Runner in the distance that I knew from St Anne’s parkrun and who I saw cross the line in the RnR in 1:25:xx. I decided that he would be my target for later in the race but for now the plan was just not to let him get too far ahead. Picked up the pace a little when we turned back down the Avenue but was still running within myself and hadn’t yet found a grove. At 5 mile marker I was about 5 secs behind and was happy enough with where I was. However, when we went turned right off the Avenue before starting the footpath section I couldn’t see my Raheny Runner up ahead. I decided I better get my sh*t together.

Miles 7-8 (6:04/5:58)

I had in my head from early on that the 1st 10K was about keeping things on track and if that was done successfully I could start racing for home. The 6 mile marker was the last time that I looked at the watch until after I crossed the line. Now it was all about fishing. Similar to last year I motored down the footpath section and then allowed myself to go with the hill coming down to the Islandbridge Gate. As I came out onto the road section I caught sight of my Raheny guy again. I was gaining with every step and passing people consistently. I chose to run on the road rather than the footpath and this gave me a free run as nobody else in front of me had made the same choice. I may have cost myself some time here as the road was a little more exposed to the breeze and I had nobody to draft off. But I am happy enough with my choice.

Miles 9-10 (6:26/6:03)

Came back into the park and hit the hill I was now on the shoulder of my Raheny Guy and instead of pushing on by I stayed there for a minute before refocusing on a couple of Bros Pearse singlets and getting going again. This hesitation lead to my slowest mile of the day and probably made the difference between 1:01:xx and my actual time of 1:02:06. I got a nice grove on for the last mile and finished strongly.

Happy out with my days work I went back to cheer Mrs FBOT and our friends home. All were happy with their day’s efforts. Bumped into Murph_D and Mrs M both with PB in the bag. Well done again Murph, just keep it between the ditches from now until Berlin and hopefully you can reap the benefits of an excellent training block

I would agree with Murph_D's view of this race and for some I love it….actually I think it is the 10mile distance that I love. It is long enough to keep you honest but short enough that you can give it a lash. I would certainly plan to be back for more in years to come.

Thanks to all the volunteers on the day and everyone else who helped make it happen. Fair play to you folks.

That’s it for the tune up races now. From here on in it is about keeping on doing the basics right, staying healthy and getting the head in the game for Berlin.

FBOT01

Sunday 24/08/2014
17m @ 07:38 avg pace (Long Run - Progression)

Headed out pre-breakfast for this one and decided to just run it like any other long run and readjust along the way if yesterdays efforts came back to bite me.

If the goal for today was to run on tired legs then I had that one in the bag before I started. I had an urge for some reason this morning to run down O'Connell St so that's where I headed first, then on up Grafton St out through Ballsbridge to the Merrion Gates before heading for DNS again and home. All went well apart from mile 9 when my left calf tighten up considerably. Decided to try to run through it and thankfully by the middle of mile 10 it had settled. For the rest of the way home, I was conscious of it but it didn't impact significantly on pace or effort levels. Spent about 15mins stretching and rolling when I got home....will take it handy for the rest of the day and all should be good. Only another niggle is in my right ankle and that has been there on and off since mid-week so will hit that with some ice and elevation today and hopefully, that should see it sorted.

Segment breakdown for today's run were:
6m | 07:57 avg pace
6m | 07:37 avg pace
5m | 07:19 avg pace

Nice run on a lovely morning to finish off a solid weeks work. Another couple of those and we can start planning for Berlin.

Duanington

Great running yesterday FBOT01 - and again this morning, you're being modest when you call that a solid week's work!

Ferris B

FBOT01 wrote: »

Frank Duffy 10 Mile
Official Chip Time 1:02:06

Plan for today was straight forward 10m @ 06:15 avg pace giving me a new 10 mile PB of 1:02:30…..as always that was easier typed than done.

Bumped into a couple of BODS that I knew and chatted away until the start.

.

Obviously meeting your hero (& his identical twin) at the start line, put you in the right frame of mind for an excellent race. Well done again.

FBOT01

Duanington wrote: »

Great running yesterday FBOT01 - and again this morning, you're being modest when you call that a solid week's work!

Actually D I thought when I was leaving the house this morning "I am great here getting out and doing this after yesterday's efforts" but after passing the Raheny Guy from yesterday tipping along nicely along the coast and passing a few others out in the FD T-Shirts I put myself back in my box and accepted that I am only doing what I am supposed to be doing according to the plan hence the solid description:)

RayCun

FBOT01 wrote: »

a couple of Bros Pearse singlets

I was the short one Great run!

FBOT01

RayCun wrote: »

I was the short one Great run!

Cheers Ray. Nice to meet you:) Next time, I will have more manners and say Hello!

You looked to be moving well so hopefully it was a good day for you too?



Edit: just read your report and I see it was a good day at the office for you too. Well done.

yaboya1

Great report.
Your time was to be expected since you were taking it easy down in Mullingar .
I'm a bit envious that you've already got that 17 miler out of the way though :eek:

Murph_D

Think you're being hard on yourself over the few seconds lost on the hill, considering your final mile split (not to mention mile 8). Great stuff!

FBOT01

Murph_D wrote: »

Think you're being hard on yourself over the few seconds lost on the hill, considering your final mile split (not to mention mile 8). Great stuff!

Don't get me wrong D I am delighted with the weekends results. Got something's wrong but got plenty right so no complaints here....just sharing the wisdom of lesson learnt (I hope:))

FBOT01

Monday 25/08/14:
8.79m @ 07:47 avg pace (VO2 Max w/5x600 RI 75secs)

Got the watch set-up right this week so no tech excuses. I kicked off with an easy enough wu 3.67m @ 08:07 avg pace. I started my intervals out past the Causeway and heading towards Sutton direction. I was into a decent headwind on the way out and didn't really notice the corresponding benefits when I turned at Sutton. Did 3 reps on way out then 2 back.....2.58m cd @ 08:28 avg pace. Target pace for the intervals was 05:45 or thereabouts and managed to be "thereabouts". Reps 2 and 3 were the hardes and rep 5 felt the easiest. Rep 5 also turned out to the slowest. I put that down to lack of concentration when I didn't have the wind to fight. I was pretty control throughout this and no major problem. Another one ticked off.

1 – 02:12 (05:53 pace)
2 – 02:11 (05:51 pace)
3 – 02:08 (05:45 pace)
4 – 02:08 (05:44 pace)
5 – 02:13 (05:56 pace)

Tuesday 26/08/2014
14.55m @ 07:40 avg pace (Med Long - Progression)

This was the toughest day in a long while. I normal take the early morning Pilate class in my stride but it took a lot out of me for some reason today.

From the minute I got out of the bed I felt very tired all day and wasn't really looking forward to this run but eventually I zipped up the mansuit and headed out the door. Had considered not doing the usual progression pace but first section went OK so I upped the pace more to keep the head in the game than anything else. Leg reluctantly did their bit but main thing is they did their bit. Job done.

Had to take a 15min power nap before walking the dog.

Wednesday 27/08/2014
6m @ 08:40 avg pace (Recovery)

This should have been a double recovery day but when the alarm went off at 6:45 every part of me said no.....so I rolled over and took an extra hour in bed as my first recovery run. When I did get up I felt much fresher and when I hit the road later in the day I was very glad of my earlier choice. In the big scheme of things I think the extra hour in bed did much more for my recovery than the 4 miles I missed would have.

Thursday 28/08/2014
12m @ 07:35 avg pace (Med Long - Progression)

I was actually chomping at the bit to get out today and when I did get out I won't say I was feeling fresh as that would be a lie but I have felt fresher than earlier in the week. Mind was certainly up for it and the body just kinda played along doing its bit. enjoy this run even though I made a bad call on the direction which meant that I finished with the last 4 miles into a decent wind. I actually noticed this early on but was too stubborn to change my route. Regretted it briefly when I approached the coast through Baldoyle and got a taste for what I had in store for the next 30mins or so. Found a rhythm and a few targets to chase along the coast and it all passed pretty quickly.

Segments broke out as follows:
4m | 07:52
4m | 07:39
4m | 07:15

blockic

Not too bad at all!

Two double digit runs midweek are always a sickener!

FBOT01

blockic wrote: »

Not too bad at all!

Two double digit runs midweek are always a sickener!

Cheers Blockic. Yep happy to get them done. This morning felt like groundhogg day. I thought it was Wednesday again!!

FBOT01

Friday 29/08/2014
4.85m @ 09:09 avg pace (Recovery)

The avg pace says it all. Considered a repeat of Wednesday morning's recovery run in the bed but decided that may not be a practice I want to encourage.

ThebitterLemon

Statler,

You've put in a great cycle of consistent and tough sessions. Great shape for Berlin.

What's the real target now

TbL

FBOT01

ThebitterLemon wrote: »

Statler,

You've put in a great cycle of consistent and tough sessions. Great shape for Berlin.

What's the real target now

TbL

Cheers TbL.....the real target remains to get the job done in Berlin when the sh*t hits the fan;)

FBOT01

Saturday 30/08/2014
20m @ 07:02 avg pace (Long Run w/15@MP)

I was originally looking at heading to Tullamore for this one but after a discussion with Ferris B and reading KC's report from Longford last week I decided to go with the viewpoint that these sessions are better run solo than in a race environment. I cheated a little and had the company of Ferris B for the first half of the MP miles.

Headed out pre-breakfast with a 06:45 avg pace target for the MP miles. After a 3.84m wu @ 08:05 avg pace I linked up with Ferris. I had a 7.5m loop planned out for the MP miles so that I left myself the option of taking on water or a sports drink if needed at half way. Ferris had done this session last week but decided to join me for some MP in place of his scheduled tune-up race in advance of his long run tomorrow. Miles 2 & 3 of each loop were uphill and into the wind while miles 4 & 5 were downhill but still into the wind. The rest were flat along the coast and with the wind. Loop one went well and other than one fast mile when we bumped into a friend of Ferris's we were there or thereabouts.

Said goodbye to Ferris after loop 1 and he headed off for brekie and left me to it. When I turned at the end of the Howth Road for the 2nd time and started uphill into the wind I knew I was in for a few tough miles with none of the distractions from loop 1. Next 2 miles were the slowest of the day but was still in control and knew I had plenty of time to pick up the lost time.

After a good day at the office last week in the FD the key thing for me today was to hit the targets here at MP effort rather the HMP or 10m effort and with last week fresh in the mind I knew what I was comparing to. I did this by focusing on form in the last couple of miles and picking up the lost seconds slowly rather than forcing anything. I was happy that I finished strongly.

Post run I headed up to lend my support at St Anne's parkrun where both Killerz and Murph_D were doing their bit on the volunteering front. Another good turnout in St Anne's. Finished off the morning with coffee with the parkrun crew........next up was U15 Girls GAA Championship match. We had a nice win and my youngest scored a cracker of a goal. Good day all around:D

Splits for the day were as follows:
wu 3.81m | 08:05 avg pace
1 | 06:45
2 | 06:47
3 | 06:47
4 | 06:34
5 | 06:43
6 | 06:44
7 | 06:41
8 | 06:40
9 | 06:44
10 | 06:50
11 | 06:48
12 | 06:44
13 | 06:38
14 | 06:37
15 | 06:36 (15m @ 06:42 avg pace)
cd 1m | 07:59

Very happy to get today's session done. Another good week in the bank. 4 weeks to go and I am pretty much where I would have hoped I'd be 14 weeks ago when this cycle kicked off. One more big week before taper so need to keep doing the basics right and try to put myself in the best place to take advantage when it matters.

tang1

The hay is in the barn as they say, your training cycle has been great to follow, really solid stuff. Shows hard work pays off, nothing silly now.

ThebitterLemon

That's a mighty fine run.

Bit jealous:)

TbL

jfh

That's a great session, sub 3 is most definitely on.

FBOT01

tang1 wrote: »

The hay is in the barn as they say, your training cycle has been great to follow, really solid stuff. Shows hard work pays off, nothing silly now.

Cheers Tang. Enjoying the training and no plans to do anything silly:)

FBOT01

ThebitterLemon wrote: »

That's a mighty fine run.

Bit jealous:)

TbL

Cheers TbL,

You have been putting in some fairly solid sessions yourself recently so other than my rugged good looks you have very little to be jealous of;)

jfh wrote: »

That's a great session, sub 3 is most definitely on.

Cheers jfh, I certainly believe that I am heading in the right direction. Need to keep it going now.

Killerz

Savage session there FBOT, and still looking fresh at parkrun!

FBOT01

Killerz wrote: »

Savage session there FBOT, and still looking fresh at parkrun!

Cheers J. Enjoy your long run tomorrow.

FBOT01

Monday 01/09/2014
6m @ 08:57 avg pace (Recovery)
4.36m @ 09:13 avg pace (Recovery)

Double recovery day. The second one was late this evening after a pretty substantial feed. Should have just found a downhill route and rolled!

FBOT01

Tuesday 02/09/14:
1hr Pilates Class
11.06m @ 07:36 avg pace (VO2 Max w/5x1200 RI 150secs)

Another early morning Pilates Class. Really enjoying these classes and might have found a class worth sticking with.

Only 2 more of these interval session left .....I kicked off with an easy enough wu 3.58m @ 08:17 avg pace. I started my intervals out past the Causeway and heading towards Sutton direction. As usual I was into a decent headwind on the way out and didn't really notice the corresponding benefits when I turned at Sutton. Did 3 reps on way out then 2 back.....2.41m cd @ 08:31 avg pace. Target pace for the intervals was 05:45 or thereabouts and again I managed to be "thereabouts". Reps 3 and 4 were the hardest. Rep 3 because I was straight into the breeze and rep 4 because when I turned with the breeze behind me I found it very hard to get enough air in. I made sure I didn't lose pace on Rep 5 this week and concentrated on form and effort throughout. Good "enjoyable" workout.

1 – 04:22 (05:51 pace)
2 – 04:16 (05:44 pace)
3 – 04:18 (05:46 pace)
4 – 04:12 (05:38 pace)
5 – 04:17 (05:44 pace)

yaboya1

I am so glad to have that one out of the way in the bank.
You?

FBOT01

yaboya1 wrote: »

I am so glad to have that one out of the way in the bank.
You?

Absolutely. Wasn't looking forward to it. Think I skipped it last time around due to Hamstring issue.....no excuse this time:)

FBOT01

Wednesday 03/09/2014
14.22m @ 07:53 avg pace (Med Long - Progression)

Since Murph_D recent post about the view from Howth I have had a longing on me for a trip to the Summit. So instead of jumping in the car which would have been the sensible thing to do 3 weeks out from a goal race I decided to head out there tonight as part of my MLR.

I haven't done any real hill work in a long time and it really felt like it. I did have sense enough to give up the pace progression in the middle section and just toddle up the hill instead. Even at 08:50+ it was not as comfortable as I remembered it earlier in the year. I had a couple of hamstring niggles on the way up but the view was definitely worth the trip on a glorious evening. One of those "it is great to be alive" moments and I even stopped momentarily to take it all in.

When I returned to flatter terrain I upped the pace and headed homeward smiling all the way.

Segments broke out as follows:
5m | 08:02 avg pace
4m | 08:25 avg pace
5m | 07:18 avg pace

The hamstring gave out a little about the hill and the ice was called into action for the first time in a while........like I said probably should have driven 3 weeks before goal race:mad:

Thursday 04/09/2014
8:03m @ 08:07 avg pace (Gen Aerobic)

Hamstring was still quite tender after yesterday exertions so the plan was to just get this done and ticked off at somewhere between 08:00 and 08:15 avg pace.

It is amazing how so much can change in 24hrs. Less than 24hrs before this run I was bouncing along with a smile on my face embracing the wonders and now I just wanted to "go to bed, cover my head, etc, etc."

More ice applied to hamstring by way of precaution.

tang1

Hope the hammer is ok and its nothing sinister.

yaboya1

Getting all metaphorical here, but you're almost at the summit of the training plan.
After the 17 miler next week, it's a nice downhill run to Berlin

FBOT01

tang1 wrote: »

Hope the hammer is ok and its nothing sinister.

Thanks Tang, I think it will be fine. In the big scheme of things, it is a minor inconvenience.....

FBOT01

yaboya1 wrote: »

Getting all metaphorical here, but you're almost at the summit of the training plan.
After the 17 miler next week, it's a nice downhill run to Berlin

Even better than that after my 20miler tomorrow I will be reducing the mileage for the first time in ages so happy days are close at hand:D

Murph_D

I feel half responsible for that niggle but hopefully it's just a twinge. Take it easy on that 20 miler too - the work is just about done.

FBOT01

Friday 05/09/2014
5m @ 08:42 avg pace (Recovery)

Nice easy recovery run ticked off.

Saturday 06/09/2014
20m @ 07:40 avg pace (Long Run - Progression)

Original plan was to do this one with Ferris but he ended up being otherwise occupied. So after a morning of volunteering at parkrun and supporting on the sideline of another win for the U15 Girls in GAA I headed off for a solo effort. Headed southside as far as Dalkey and back. Lovely afternoon for a run. Stuck with the progression format to try to keep the head in the game. Last big one before taper starts sorted. Segments worked out as follows:

7m @ 07:58
7m @ 07:40
6m @ 07:18

Sunday 07/09/2014
Rest Day

Morning golf before grabbing a sambo with Ferris who you will be glad to hear was looking fit and healthy. Hopefully, he will be back on the road soon.

FBOT01

Monday 08/09/2014
6.75m @ 8:40 avg pace (Recovery)

Plan had 7 miles with 8x100m strides for today. 6.75m got me to where I was going and I didn't feel the luv or a spring in the step so only did a few half ar*ed strides near the end.

FBOT01

Tuesday 09/09/2014
1hr Pilates Class
Rest Day

This ended up being an unplanned rest day. It was supposed to be a 12mile MLR but I got some precautionary treatment on the hamstring in the morning that included dry needling:eek: It was my first time for this and it was a little more painful than I expected. The discomfort lasted throughout the day so I decided to restrict myself to walking the dog rather than running to ensure a good recovery.

Wednesday 10/09/2014
12m @ 07:41 avg pace (Med Long - Progression)

Usual 3 stage progression format for this run. Warm but very pleasant evening. Stuck to the flat Coast Road out as far as Howth and back.

Segments broke out as follows:
4m | 08:01 avg pace
4m | 07:41 avg pace
4m | 07:20 avg pace

All good. Legs loosened out after the first mile or so and I had no ill effects of yesterdays needles.

Ferris B

FBOT01 wrote: »

This ended up being an unplanned rest day. It was supposed to be a 12mile MLR but I got some precautionary treatment on the hamstring in the morning that included dry needling:eek: It was my first time for this and it was a little more painful than I expected. The discomfort lasted throughout the day so I decided to restrict myself to walking the dog rather than running to ensure a good recovery.

My sources tell me he squealed like a pig:D.

belcarra

Hey FBOT, your running is coming along very nicely indeed!
Just looking at your Pilates sessions on Tuesdays...how are these working out for you? Do you find yourself much more flexible now than before you began? How long are you doing these classes?
I ask as I have always been very inflexible and always seem to have some muscle imbalance niggle or two when running and am curious to see what your thoughts are on these classes...?

Cheers!

yaboya1

What time did you go out for the 12 miler at?
Just noticing the time of your post now :pac: