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Off the Fence....and looking to go sub 3 hrs
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The problem is the quantity involved. Last week I ended up with a face full of snot so as being the true Boy Scout that I am this week I was being prepared;)ThebitterLemon wrote: »If that's the case you must have a very big hat Posh Bastard
TbL
Just use the hat itself...then turn it inside out afterwards!;)0 -
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The road down to the beach at the wooden bridge side was like a river yesterday. Hope that clears up too as otherwise I presume runners would 've sent along the pier and down the steps which could be awkward with the expected numbers!
And then there's the headwind 0 -
The road down to the beach at the wooden bridge side was like a river yesterday. Hope that clears up too as otherwise I presume runners would 've sent along the pier and down the steps which could be awkward with the expected numbers!
And then there's the headwind
Yeah. My mother-in-law was telling that yesterday. The steps would be a serious H&S issue. If the wind is like yesterday morning it won't be too bad but Saturday was a pain. No such thing as a free lunch and we could be working hard for ours on Saturday.0 -
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Monday 08/12/2014
8.03m @ 08:24 avg pace (Fartlek 2/1/3/1/2)
Back into another of Ecolii session. I have never done a fartlek type session before and it was a good workout. It would have been better if I could have set the watch up correctly and didn't have to do manual lapping to get splits. 1st and last reps are the most accurate and the aim was to try to ensure the last was at least as fast as the first. Splits broke down as follows:
| | Avg Pace m/min
wu | 2.34m | 08:37
1 | 2mins | 05:32
2 | 1min | 05:10
3 | 3mins | 05:38
4 | 1min | 05:05
5 | 2mins | 05:24
cd | 3.03m | 09:11
Really enjoyed this session. I never thought 2 mins was that long until I hit this first rep. Mind you the 2 mins rest interval seemed much shorter
Tuesday 09/12/2014
7.97m @ 08:57 avg pace (Easy)
First 4 miles were solo and then my youngest joined me for the next 4. Let her off easy by choosing a route that was with the strong wind rather than against it. She was happy out with this and decided to add an extra mile on at the end. She claimed she was knackered throughout the last mile and then dropped the hammer with 200 to go. I decided not to risk it so let her go:)
Thursday 11/12/2014
11.76m @ 07.58 avg pace (Cruise Intervals 4x10mins @ MPE)
This was the second Ecolii Session of the week. I struggle to figure out what MPE should feel like. I normal run everything by the watch rather than by feel. So I knew MP should be 6:45 or thereabouts but couldn't remember how that felt. Anyway set off out the coast to Sutton and then back in through Baldoyle, Donaghmede, Raheny, etc. I was wind supportted on the way out and other than between Baldoyle and Donaghmede was not very exposed to the wind on the way back. Split were as follows:
wu 20mins | 08:45
10mins | 07:03 (took a while to find a rhythm)
10mins | 06:51 (settled into nice wind supported rhythm)
10mins | 07:07 (turned into the wind and off the coast and started the drag through Baldoyle towards Donaghmede)
10mins | 07:15 (still heading into the wind and uphill was feeling it at this stage)
cd 3.1m | 08:38
Another enjoyable session on a miserable evening.
Friday 12/12/2014
6.5m @ 10:00 avg pace (Recovery)
Nice easy recovery run including 3m with Ferris B and a couple of miles with Mrs FBOT.
Saturday 13/12/2014
10m @ 07:53 avg pace (Med-Long)
3.09m @ 06:31 avg pace (parkrun St Anne's)
Headed early to get in a few miles before parkrun. The plan was a 10 mile progression run followed by a reasonable parkrun. The 10 mile warm-up was to give me a good excuse not to go full-on at parkrun. The first 5m went according to plan were as planned at sub 08:00 pace. However, I could find the next gear for the next 5 and kept just dropping back into the same pace each time i tried to pick up. Didn't lose too much sleep over it.
Lined up for parkrun beside Yaboya but quickly told him to toddle off and that I would see him at the end. After starting too fast I settled into an OK pace and just watched those around me to see who I could target to pick off on the second lap to try to get me under 20mins. Past Duanington (out for his morning jog) coming down the avenue on the first lap and suggested he join me but he wasn't biting. Ran lap 2 a little better and ran a decent last mile for it being mile 13 of the day. Finished in 20:08 which was a fair reflection of how I ran it and the fact there was no-one within near me to push me home or for me to chase home. Split were as follows:
1m | 06:39
1m | 06:43
1m | 06:15
0.1m | 05:38
Got a proper intro to Duanington at the finish before heading for the cafe and a well deserved coffee.
Good to get back pushing myself in a more competitive environment even if I wasn't pushing myself nearly hard enough.
Tuesday 16/12/2014
10.58m @ 08:11 avg pace (Progression Intervals 6/5/4/3/2/1 w/50% Recovery)
Miserable evening for running. Wet and windy. Jumped into week 4 of Ecolii Session this week. It was a tough one and the conditions didn't help
wu 20mins | 08:35 avg pace
6mins | 06:14 avg pace (target here was HMP or 06:19. This one was with the strong wind but was still a good effort)
5mins | 06:11 avg pace (target was again HMP but this time I had turned back into the wind. Had to work very hard to hold the pace)
4mins | 06:15 (target moved to 10K pace or 06:00 but into the wind I could get nowhere near this. However I was working damn hard and this was the toughest rep of the night)
3mins | 06:10 (target was again 10k pace. I was still knackered from the previous rep so even with the wind I didn't hit the target)
2mins | 06:00 (target moved to 5k pace or 05:45. Should have hit this one)
1min | 05:52 (target remained at 5k pace)
cd 3.2m | 09:20 avg pace
My youngest joined me for this despite the dreadful conditions. I didn't make it easy for her this week and ran the usual loop clockwise into the wind and rain along the coast. This took the wind out of her sails and the hammer didn't quite drop as hard on the run in:D
Wednesday 17/12/2014
5.35m @ 09:26 avg pace (Recovery)
Did exactly what it said on the tin.0 -
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01/01/2015 - 8m @ 08:06 avg pace (Easy)
Headed to Mount Wolseley in Tullow for New Year's Eve and the first few days of the New Year with Family and friends. After a great night that involved eating, drinking, singing, dancing along with a few rowdy games of Heads up and Charades I headed out at lunchtime for the first run of the year. Hadn't a clue of the lie of the land around Tullow and stuck to the main road as this in generally the best place to avoid the loose dogs that are often found wondering lonely country roads. However, the flip side of that is that you are taking your life in your hands with mad speeding drivers cutting things a bit close. At one stage if I had moved 12ins to the left I was well ad truly dead as a wannabe in an SUV sped past. Bigger problem would have been if he had had moved a couple of inches to his left as I had no where to go on my right to escape. Anyway other than the near miss I enjoyed the run but decided not to chance the main road again on this trip.
Finished off by meeting up with the crew for a nice dip in the pool and a very therapeutic swim that probably need more for my niggles than anything else I have done in a long time. Legs felt refreshed after it.
02/01/2015 - 7m including 30mins @ MP (06:45)
Decided to head to the hotel Gym early and get this done on the deardmill..........should have been 45 mins MP but it was shear torture so canned it after 30. I can't remember the last time I ran on a treadmill never mind tried to do a session on one. I will remember this one and it will be a long time before I try it again. I love myself as much as the next guy but running on a treadmill looking at myself in a mirror just doesn't work for me.
03/01/2015 - 7m @ 07:58 avg pace (Easy w/7x100m Strides)
Back in the big smoke for this one. After a lazy day I headed out for this one in the late afternoon. I made a concious effort to get the blood flowing early on this one and after the first mile I settled into a nice steady rhythm. I focused on keeping form while ensuring the effort was easy rather than recovery. Throw the strides in at the end and for the first time in a long time I was on my toes with a real spring in my step for pretty much all of them. Good run.
04/01/2015 - 12.4m @ 07:42 avg pace (Med-Long Progression)
Went back to the progression format that I like for this one. 4/4/4 @ 08:00/07:40/07:20 avg pace. Another enjoyable run. A good way to finish off the first week of the new programme.
05/01/2015 - 9:39 m @ 07:38 avg pace (5x6mins @ HMP RI90s)
This was the first of two sessions in the schedule for this week. HMP for current programme is 06:25-06:30. I had the watch set-up correctly so it meant I could just concentrate on on form and keep a good steady rhythm. Very happy with the consistency of the splits and in particular, I was happy to be able to push the last one a little without having to go OTT as it was up a nice little drag while the rest were along the seafront. Avg pace for the reps where 06:28/06:29/06:29/06:29/6:26.
06/01/2015 - 4.36m @ 08:34 avg pace (Recovery)
Did what it says on the tin.
07/01/2015 - 9.36m @ 08:14 avg pace (Easy)
I had been chained to the desk all day so hadn't appreciated what the weather was like outside before I headed out. All started nicely with a few nice easy miles up through Raheny and Donaghmeade out to Baldoyle. However, when I reached the coast and headed for home I was hit by a wall of wind and rain. I had to reach for my hat and put it on to stop the stinging needle like rain from hitting my forehead. I was just about to stick the head down for the battle when I remember that today was about easy effort so I settled in for a long and bumpy ride home. As I approached the end of Kilbarrack Road the houses started to provide a little shelter and the pace natural improved without increasing the effort. I passed another runner heading the same direction as me and said a quick Hello and kept moving on. I noticed then from the shadows that he had jumped on my coat tails and was drafting off me. This actually helped me as while we weren't running together I felt like I wasn't on a solo run anymore. At this stage it was p*ssing down and I was like a drowned rat. Effort still felt easy but as my legs were numb to the touch I am not sure what the effort actually was. My breathing felt fine though and I was enjoying every stride. If anyone looked at me splashing through the puddles getting hammered by the wind and rain with a big grin on my face they might be excused for thinking I was mad..........I even tagged on an extra half mile at the end for good measure:)
Solid few days M,
I hear you re the treadmill, I feckin hate it, it's mental torture. The slow runs are bad enough but doing sessions on it is just pure ****e.
Anyway I've seen your photo so not surprised that you could only take 30 mins of looking at yourself in the mirror
It's your missus I feel sorry for!!!
TbL0 -
ThebitterLemon wrote: »Solid few days M,
I hear you re the treadmill, I feckin hate it, it's mental torture. The slow runs are bad enough but doing sessions on it is just pure ****e.
Anyway I've seen your photo so not surprised that you could only take 30 mins of looking at yourself in the mirror
It's your missus I feel sorry for!!!
TbL
Cheers TbL.
Things have gone downhill since that photo so I was lucky to get 30mins done:p0 -
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Last post was done in the wee hours of Sunday morning as "Daddy's" Taxi say waiting for its passengers. Closed out when me passengers arrived and only getting back to it now.
so picking up where I left off..........
.....It is a three lap course and I wasn't looking to passing the finish line three times before actually finishing. As we headed off I threaded through the people in front until I picked up the leading group. A few tight twists and turns in the first 200m so had to thread carefully with the slippy ground. As we hit the first long straight section I was in a group of 5 blokes with the lead runner just ahead. I was blowing like an old fashion steam train at this stage due to the lack of a warm-up and I'd say the lads around me were thinkng....this poor sod in focked. Anyway kept trucking along and was happy to stay with the group rather than chase the leader. By the time lap one was over I was warmed up and breathing easier. Heading up the straight the second time two lads pulled ahead so I tagged along for the ride. As we turned at the top one continued to push....well in reality he was just holding pace while others fell off.... and I continued to tag along. He was 2nd and I was 3rd. Rhythm was fine now. Time wasn't really in my mind as I knew with the ground conditions a PB was not an option but was happy I would be under 20mins which would be a good work out. How far under 20 would be dependant on the guy in front of me? As we headed down the back straight I was mulling over where the best place to pass him would be and how late should I leave it. Then out of no where as we passed through the finish, to start the last lap, he stepped out. I gave him a quick shout to ensure he was OK which he was and then headed off around the last lap. The leader was 300/400m ahead at least and there was no way I was catching him and the next guy was a ways back so no real concerns about been caught. Game over really just had to finish it out. Ended up second finisher in 19:22.
Splits were 06:15/06:23/06:11/00:32
Good workout. Good course. All very well organised and a big shout out as always should go to the volunteers that make these events happen even on the coldest of mornings.
The original plan was to run the long way home and tag 10miles on after parkrun. It didn't take much convincing from Mrs FBOT to scrap that plan and go for coffee instead.
As I am back on a plan now, I wasn't willing to give up me miles for today so after the coffee and scone settled I headed back out and got in the planned 10miles. Turned into a lovely winter running day but these easy miles were harder than they probably would have been had I have done it straight after parkrun.
18/01/2015 - 4m @ 09:18 avg pace (Recovery)
Nice easy recovery run to close out the week.
19/01/2015 - 9.26m @ 08:09 avg pace (Intervals 12x1min @ 10K Pace RI60)
Another good Monday session done along the seafront between Clontarf and Sutton. The rest intervals appeared generous so I was keen to get the pace closer to 06:00 than the 06:15 other limit that was set in the watch for 10k Pace. I felt that I had a good consistent effort going for the first 10 but when I turned back into the breeze for 11 and 12 I knew I had slightly over egged the 11th one and then over compensated in the last one. Watch pretty much back up how these felt.
Avg pace for each of the 12 reps was 05:59/06:01/05:58/05:54/05:55/06:05/05:56/06:01/06:00/06:02/05:46/06:10
20/01/2015 - 5.37m @ 08:44 avg pace (Recovery)
Wet and cold recovery run. Nothing to report.
21/01/2015 8.76m @ 08:21 avg pace (General Aerobic - Easy w/5x100m strides)
This was a real nothing run. A real slog. Strides were probably the best bit.
A couple of twinges in the sole of my right foot which will require some attention with the golf ball. Hamstrings and glutes still tighter than I would like them to be but that been said I have done very little to loosen them out so not sure what kind of miracle I am expecting to sort this out 0 -
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