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BQ or Bust!
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Fri 5 Feb
Treadmill / Pilates session / cross trainer
Been meaning to get back to the pilates for a good while now, and finally got around to it. It's the best part of a year since i've been doing a weekly pilates class and the loss of flexibility, even by my standards, is pretty shocking. Even allowing for the modifications I have to make for my lower back issues, this session was quite humbling. Felt as inflexible as an auld plank. The instructor took pity on me and gave me some easier options, fair play to her. But I'll try to do this at least once a week to help with the core strength, which has been terribly neglected.
Did a mile on the treadmill to warm up and a mile on the cross trainer to cool down. I'll count the treadmill as a run but the missus won't let me count the cross trainer, even though it's more difficult and consists of a running motion.
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Thu 5 Feb
c.50 mins recovery: 5.5 mi (8.8 km)
Five laps of Albert College Park. TbL likes to refer to this kind of run as a nursing home special; for me this felt more like a funeral home special after yesterday's shenanigans. Legs protesting a little and the odd little twinge, but no major harm done, it seems.
WTD: 20 (32 km)
MTD: 32 (52 km)
YTD: 152 (244 km)
Spot the deliberate mistakeFri 5 Feb
Treadmill / Pilates session / cross trainer
Been meaning to get back to the pilates for a good while now, and finally got around to it. It's the best part of a year since i've been doing a weekly pilates class and the loss of flexibility, even by my standards, is pretty shocking. Even allowing for the modifications I have to make for my lower back issues, this session was quite humbling. Felt as inflexible as an auld plank. The instructor took pity on me and gave me some easier options, fair play to her. But I'll try to do this at least once a week to help with the core strength, which has been terribly neglected.
Did a mile on the treadmill to warm up and a mile on the cross trainer to cool down. I'll count the treadmill as a run but the missus won't let me count the cross trainer, even though it's more difficult and consists of a running motion.
Holding back tides and time Canute?! 0 -
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Sat 7 Feb (I think)
Easy 6.2 mi @ 8:50 (10 km @ 5:30)
Noticed that I've been running some of the easy runs a little too slowly according to McMillan's suggested range (5:01 - 5:39/km) so while this was perfectly comfortable it still felt like more of an effort than some of the recent easy ones. Got out early and headed into town via East Wall and along the Liffey via the boardwalk. Always feels nice to run through town before the traffic builds up. Laid down a Strava segment for the length of the boardwalk because surprisingly it didn't exist already. My CR will probably only last a few hours but if you're going after it mind yourself crossing O'Connell Bridge. :pac:
Headed to St. Anne's then where I had the pleasure of being the timekeeper as FBOT01 obliterated his PB coming in as third finisher behind the indomitable Deirdre Byrne. Ferris B looking good too, back in action and cruising to a very decent time considering layoff. And de missus finishing first in her age category too, without even trying. Quite a morning all round.
WTD: 27 (43 km)
MTD: 40 (64 km)
YTD: 159 (256 km)0 -
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Sun 8 Feb
LSR 13.1 mi @ 8:27 (21.1 km @ 5:15)
After the relative balminess of the past couple of days I left the base layer at home and headed up to the Phoenix Park via the Royal Canal. I was beginning to regret this when I spotted the ice on the canal but I was feeling good and kept the pace nice and brisk. Was given a cheery greeting by two gentlemen enjoying a couple of 10am cans by the 3rd Lock (I don't know about the Grand Canal but I've always found the Royal al fresco drinking community to be a friendly bunch). I picked up the pace again in the park, inspired by a Marathon Talk episode I was listening to, where someone was suggesting ways to spice up the long run. So i found myself throwing in a few MP or better kms here and there, which helped ensure this run averaged out well towards the fast end of LSR range for me. Forty miles this week, and the 100% Jantastic record still intact.
WTD: 40 (64 km)
MTD: 53 (85 km)
YTD: 172 (277 km)0 -
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ThebitterLemon wrote: »Nice and consistent, Mr Consistent Sandbagger
Have you finally decided on Cork?
TbL
Haven't committed but I'm starting to get in the mood. 0 -
Weds 11 Feb
48 mins recovery 5.2 mi (8.3 km)
Gentle hobby jog along the seafront, with a diversion into the Alfie Byrne AstroTurf pitches for a gander. Legs a little tender today after Tues session which came quite soon after Sunday's steadyish long run.
Email from Cork re activating my deferral so I went ahead and registered. It's on. 0 -
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Murph, I think I've inadvertently rumbled our plot, I posted the message below in Mrs Murphs log.
Jebus Murph,
You told me you'd sort it!!! I see Mrs Murph is going to Cork too!
What am I gonna tell Amber and Ginger
TbL
You'll have to come up with some cover story and I'll tell Amber & Ginger we'll be ready for the Longford Ultra
TbL0 -
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ThebitterLemon wrote: »Murph, I think I've inadvertently rumbled our plot, I posted the message below in Mrs Murphs log.
Jebus Murph,
You told me you'd sort it!!! I see Mrs Murph is going to Cork too!
What am I gonna tell Amber and Ginger
TbL
You'll have to come up with some cover story and I'll tell Amber & Ginger we'll be ready for the Longford Ultra
TbL
As if yis would be fit for anything after an ultra!!!0 -
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Sat 14 Feb
Easy 3.7 mi @ 9:10 (6 km @ 5:42) followed by
St. Anne's parkrun 5 km in 23:07 (3.1 mi @ 7:26)
Turned down an opportunity to join FBOT01 and Ferris B for a few miles prior to this morning's parkrun as we had decided to bring the boys along to help do some stewarding, the missus having joined today's volunteer roster. In the end we did get them into their hi-viz gear and the car seats early enough for me to be able to jog the 6 km to the startline. aquinn came over to say hello and we had a little chat. I had thought I would do a PMP-ish kind of parkrun this morning, around 24:45, so I started towards the back and worked my way through the fairly sizeable field, passing Killerz pushing his twins in the first kilometer. Picked up the pace a little in the second km to compensate for the slowish start. Then Killerz caught up having gained momentum on the straight and we had a bit of a chat through to the halfway point, where he stopped to take off his jacket. I was surprised to hear the halfway split called at 12:10, and eased off a little in the first part of the second lap. By the 3km point I could hear the Killerzmobile trundling along, getting closer and closer, and despite picking it up again he'd caught me by 4kms and once we hit the long home straight again with 900m to go he put the hammer down and was gone. Slightly miffed at this, I picked it up myself and picked off a good few runners on the way in, including two women who were putting on a bit of a push themselves, egging each other on. They decided they weren't going to be taken by an aul lad and pushed ahead again, helping me to a fast finish as I put on a spurt in the last 200m to leave them behind, finishing in 23:07. aquinn arrived shortly after, nice run from her this morning.
So much for the PMP plan. It was all Killerz's fault. Afterwards I noticed he hadn't scanned his barcode so that means he's disqualified and I wasn't officially 'buggied'. :eek:
Joined my stewarding family and watched the rest of the field come in. The 4 year old was in good form, turning a few heads with his impressive swearing technique. He was very impressed with the other parkrun officials, especially FBOT01 and his clipboard.
WTD: 24 (39 km)
MTD: 77 (124 km)
YTD: 196 (316 km)0 -
Sat 14 Feb
Easy 3.7 mi @ 9:10 (6 km @ 5:42) followed by
St. Anne's parkrun 5 km in 23:07 (3.1 mi @ 7:26)
Turned down an opportunity to join FBOT01 and Ferris B for a few miles prior to this morning's parkrun as we had decided to bring the boys along to help do some stewarding, the missus having joined today's volunteer roster. In the end we did get them into their hi-viz gear and the car seats early enough for me to be able to jog the 6 km to the startline. aquinn came over to say hello and we had a little chat. I had thought I would do a PMP-ish kind of parkrun this morning, around 24:45, so I started towards the back and worked my way through the fairly sizeable field, passing Killerz pushing his twins in the first kilometer. Picked up the pace a little in the second km to compensate for the slowish start. Then Killerz caught up having gained momentum on the straight and we had a bit of a chat through to the halfway point, where he stopped to take off his jacket. I was surprised to hear the halfway split called at 12:10, and eased off a little in the first part of the second lap. By the 3km point I could hear the Killerzmobile trundling along, getting closer and closer, and despite picking it up again he'd caught me by 4kms and once we hit the long home straight again with 900m to go he put the hammer down and was gone. Slightly miffed at this, I picked it up myself and picked off a good few runners on the way in, including two women who were putting on a bit of a push themselves, egging each other on. They decided they weren't going to be taken by an aul lad and pushed ahead again, helping me to a fast finish as I put on a spurt in the last 200m to leave them behind, finishing in 23:07. aquinn arrived shortly after, nice run from her this morning.
So much for the PMP plan. It was all Killerz's fault. Afterwards I noticed he hadn't scanned his barcode so that means he's disqualified and I wasn't officially 'buggied'. :eek:
Joined my stewarding family and watched the rest of the field come in. The 4 year old was in good form, turning a few heads with his impressive swearing technique. He was very impressed with the other parkrun officials, especially FBOT01 and his clipboard.
WTD: 24 (39 km)
MTD: 77 (124 km)
YTD: 196 (316 km)
Good to see all the Murph Clan out this morn and lending a hand. Some great Volunteers you have there.
Don't worry Murph, we will sort Killerz result out and make sure his added to the results, after all he is Mr parkrun St Anne's.0 -
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Tue 17 Feb
20 min Tempo with wu/cd Total: 5 mi @ 8:23 avg (8.1 km @ 5:12)
In the northwest for a couple of days which means missing the club session again. Headed out to the local 5 mile loop for a 20 min tempo after a brisk 10 min warmup. Was trying to hit about 4:42/km (7:34/mi) for this although the route is pretty undulaating so I expected it to be uneven. Covered 4.17 km in the 20 mins.
Splits: 4:36 4:37 4:43 5:05 (0:47) Avg. 4:48
This felt pretty tough, has to be said. Was thinking about Tunguska's comments about pain control and tried to be in the moment, stay calm and feel the hurt. Calves, diaphragm, lungs all protesting but yes, I think I'm starting to see what he was getting at. Was delighted when the 20 mins were up all the same, and finished off with a 10 min cooldown shuffle home.
Wed 18 Feb
Recovery 4.1 mi @ 10:18 (6.6 km @ 6:24)
Pre-breakfast recovery run with Mrs M in Sligo, along the Garavogue River to Doorly Park and back to town. A really nice route, which takes in part of the recently established Sligo parkrun. Great start to the day. Right hamstring a little tight after last night's blowout but otherwise feeling grand.
WTD: 9 (15 km)
MTD: 100 (161 km)
YTD: 220 (354 km)0
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