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BQ or Bust!

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    #572
    Murph_D
    Registered Users Posts: 10,460 ✭✭✭✭Murph_D


    Mon 16 Mar

    50 mins easy 5.1 mi (8.2 km)

    Usually take Mondays off but headed out for another few easy miles with the Mrs.

    Tue 17 Mar

    Easy 5.3 mi (8.5 km)

    Nice to stretch the legs after driving back to Dublin. Foggy night on the seafront - felt more like October than March!

    Will probably run the Omagh HM the week after next so no hard sessions between now and then, I think. In aul lad recovery mode.

    WTD: 10 (17 kms)
    MTD: 101 (162 kms)
    YTD: 379 (610 kms)


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    #573
    Dubgal72
    Registered Users Posts: 4,272 ✭✭✭Dubgal72


    Murph_D wrote: »
    Mon 16 Mar

    50 mins easy 5.1 mi (8.2 km)

    Usually take Mondays off but headed out for another few easy miles with the Mrs.

    Tue 17 Mar

    Easy 5.3 mi (8.5 km)

    Nice to stretch the legs after driving back to Dublin. Foggy night on the seafront - felt more like October than March!

    Will probably run the Omagh HM the week after next so no hard sessions between now and then, I think. In aul lad recovery mode.

    WTD: 10 (17 kms)
    MTD: 101 (162 kms)
    YTD: 379 (610 kms)

    Sounds like slacking off to me....;)


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    #574
    Murph_D
    Registered Users Posts: 10,460 ✭✭✭✭Murph_D


    Dubgal72 wrote: »
    Sounds like slacking off to me....;)

    Haha, maybe it is. I DO have a 20 mile long run at the weekend, does that count? :)


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    #575
    Dubgal72
    Registered Users Posts: 4,272 ✭✭✭Dubgal72


    Murph_D wrote: »
    Haha, maybe it is. I DO have a 20 mile long run at the weekend, does that count? :)

    I suppose...if you throw in a few MP , HMP, 10k, 5k and 3k miles....followed by some hill sprints :D;)


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    #576
    Runchick
    Registered Users Posts: 1,042 ✭✭✭Runchick


    Omagh half - am jealous, enjoy :)


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    #577
    Murph_D
    Registered Users Posts: 10,460 ✭✭✭✭Murph_D


    Runchick wrote: »
    Omagh half - am jealous, enjoy :)

    Not too late to enter! ;)


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    #578
    Murph_D
    Registered Users Posts: 10,460 ✭✭✭✭Murph_D


    Wed 18 Mar

    60 mins easy 6.7 mi (10.8 km)

    A beautiful day outside but I somehow contrived to do this on the treadmill, on the basis that the muggy indoor conditions might simulate a potentially hot June day in Cork. This is probably what yaboya1 would call a CRT (Crackpot Running Theory). :pac:

    Thu 19 Mar

    Club session: 2x15mins hard (3 mins jog recovery)

    Having decided the other day no hard sessions this week I jogged over to Irishtown assuming someone would be doing an easy run. Got talking to a few guys who were about to do the above session and ended up tagging along, running around the Clanna Gael pitches. Quickly got left behind and ran most of the first 15 mins on my own, managing just about 7:15/mi pace (4:30/km). Was pretty hosed by then, I have to admit. Was joined by one of the other lads for the second half and took it a lot handier at 8:00 (4:58). Enjoyed the session despite (a) doing what I said I wouldn't do, and (b) making a hames of it anyway. Cooled down with a jog home, bringing total to 10 miles (16.1 km).

    WTD: 27 (44 kms)
    MTD: 117 (189 kms)
    YTD: 396 (637 kms)


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    #579
    ThebitterLemon
    Registered Users Posts: 6,625 ✭✭✭ThebitterLemon


    Nice. What happened to auld man recovery mode Papa Murph :)

    TbL


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    #580
    Murph_D
    Registered Users Posts: 10,460 ✭✭✭✭Murph_D


    Sat 21 Mar

    MP 3.1 mi (5 km)

    Arrived at St. Anne's parkrun a minute or so after the start and tried to run MP by feel. Splits a bit uneven but the average was bang on and it was fun working my way through the field all the way up to 127th place. :)


    Sat 21 Mar

    LSR 20 miles @ 8:57 (32.2 km @ 5:34)

    Lovely run around the Ards Peninsula in Co. Down. Planned a course on Garmin website and uploaded it to watch. First time doing this and it worked a treat. (First time also wearing glasses on a run so I could read the watch. That was a success too - much more comfortable than I expected.) Busy enough rural roads here so had to keep my wits about me. Good to have a 20 miler in the bag.

    WTD: 50 (81 kms)
    MTD: 140 (226 kms)
    YTD: 419 (675 kms)


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    #581
    yaboya1
    Registered Users Posts: 4,610 ✭✭✭yaboya1


    Really struggling to keep up to date with everyone lately. Only seeing your 10m time now.
    Super stuff. Keep it up.
    What's the target for Cork?


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    #582
    Murph_D
    Registered Users Posts: 10,460 ✭✭✭✭Murph_D


    yaboya1 wrote: »
    Really struggling to keep up to date with everyone lately. Only seeing your 10m time now.
    Super stuff. Keep it up.
    What's the target for Cork?

    Not sure yet - sub 3:30 anyway. Will decide later by how much. Putting in some great sessions yourself these days. Did you join the club out there yet?


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    #583
    yaboya1
    Registered Users Posts: 4,610 ✭✭✭yaboya1


    Murph_D wrote: »
    Not sure yet - sub 3:30 anyway. Will decide later by how much. Putting in some great sessions yourself these days. Did you join the club out there yet?

    Thanks.
    Haven't joined anywhere yet, but I'm thinking Crusaders might actually be more suitable since I'd make the sessions there far more easily straight after work.


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    #584
    Murph_D
    Registered Users Posts: 10,460 ✭✭✭✭Murph_D


    Great thinking! :)


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    #585
    Murph_D
    Registered Users Posts: 10,460 ✭✭✭✭Murph_D


    The plan calls for a step back week. i.e. this:

    Monday|Tuesday|Wednesday| Thursday| Friday| Saturday| Sunday| Total Mileage
    Easy/rest| Easy/rest| 8 miles including 4 @ HMP |recovery |Easy/rest| Easy/rest|14 miles easy| 30-35 miles

    but with an option to skip the Weds session if doing a race at the weekend. So this week I really will take it easy, especially after last week's relatively high miles, and that coming off the back of a race the previous week. Realistically, I probably shouldn't be doing a HM at all next Sat. but sure I'm all signed up, and so is the missus for the concurrent 5k event.

    But despite 2 races in quick succession I haven't deviated all that much from the plan. From now on I'll be sticking to it faithfully, so after this week, no more racing until the end of April.


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    #586
    belcarra
    Registered Users Posts: 3,759 ✭✭✭belcarra


    See ye Saturday!
    What time are you planning for?


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    #587
    Murph_D
    Registered Users Posts: 10,460 ✭✭✭✭Murph_D


    Hi, J. I'll be happy with 1:39:xx. Plan is to just run 4:40/km pace from the off and try to hold it all the way. I think you'll be a good few minutes up the road!

    D


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    #588
    belcarra
    Registered Users Posts: 3,759 ✭✭✭belcarra


    Murph_D wrote: »
    Hi, J. I'll be happy with 1:39:xx. Plan is to just run 4:40/km pace from the off and try to hold it all the way. I think you'll be a good few minutes up the road!

    D

    I'm going to aim for sub 1:35, so not that far up the road, although I certainly hope I don't see you overtake me in the second half of the race!!:cool:


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    #589
    Murph_D
    Registered Users Posts: 10,460 ✭✭✭✭Murph_D


    Mon 23 Mar

    Rest. Feeling tired.

    Tue 24 Mar

    More rest. Meant to have a swim but forgot my gym swipe so didn't bother. Feeling a bit iffy.

    Wed 25 Mar

    5.9 mi easy (9.5 km)

    Absolutely horrible run. Legs totally dead and I had a stitch for nearly the whole thing, probably because of absent-mindedly drinking too much water at my desk in the couple of hours before going out. Tried to practice belly breathing to get rid of it but it kept coming back. Totally unenjoyable and the only good thing was the hot shower afterwards. Strangely enough though the legs are feeling pretty good a couple of hours later.

    WTD: 6 (9 kms)
    MTD: 146 (235 kms)
    YTD: 425 (684 kms)


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    #590
    tang1
    Closed Accounts Posts: 6,121 ✭✭✭tang1


    Keep an eye on yourself, hopefully as you said its just tiredness.


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    #591
    tang1
    Closed Accounts Posts: 6,121 ✭✭✭tang1


    Good luck tomorrow D, another 3.1 miles at 7.30 pace no bother to you.


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    #592
    Murph_D
    Registered Users Posts: 10,460 ✭✭✭✭Murph_D


    Thanks, B, sounds easy in theory :) Maybe a tad slower to avoid the stitch this time. Weather forecast not great, unfortunately.


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    #593
    FBOT01
    Registered Users Posts: 2,447 ✭✭✭FBOT01


    Murph_D wrote: »
    Thanks, B, sounds easy in theory :) Maybe a tad slower to avoid the stitch this time. Weather forecast not great, unfortunately.

    Jaysus, you just can't help yourself, you and your sandbagging :P

    Best of luck. ENJOY!!


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    #594
    Bungy Girl
    Registered Users Posts: 3,355 ✭✭✭Bungy Girl


    Best of luck, hope you get the sub 100 mins!


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    #595
    Murph_D
    Registered Users Posts: 10,460 ✭✭✭✭Murph_D


    FBOT01 wrote: »
    Jaysus, you just can't help yourself, you and your sandbagging :P

    Best of luck. ENJOY!!

    Did I mention the uphill finish and the strong wind? :D

    Sandbagging or no, my number is 99:08.


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    #596
    Mrs Mc
    Registered Users Posts: 2,119 ✭✭✭Mrs Mc


    Good luck in Omagh to yourself and Anna! Enjoy


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    #597
    ThebitterLemon
    Registered Users Posts: 6,625 ✭✭✭ThebitterLemon


    G'luck tomorrow Pops.

    TbL


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    #598
    yaboya1
    Registered Users Posts: 4,610 ✭✭✭yaboya1


    Good luck tomorrow Murph


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    #599
    Murph_D
    Registered Users Posts: 10,460 ✭✭✭✭Murph_D


    Thu 26 Mar

    > 30 mins easy 3.4 mi (5.5 km)

    Out first thing in the morning to try to dispell the horror of yesterday's run. Feeling much better today and all was perfectly normal.

    Fri 27 Mar

    2 mi easy with 500m @ HMP

    Couple of easy miles on the treadmill to keep the legs turning over. Bumped it up to HMP to get a feel for tomorrow's pace, but only for a few minutes. To me, treadmill running always feels much faster than the equivalent pace in the real world, so hopefully 4:40/km will feel a lot easier tomorrow.

    WTD: 11 (18 kms)
    MTD: 152 (244 kms)
    YTD: 431 (693 kms)


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    #600
    Murph_D
    Registered Users Posts: 10,460 ✭✭✭✭Murph_D


    tang1 wrote: »
    Good luck tomorrow D, another 3.1 miles at 7.30 pace no bother to you.
    Bungy Girl wrote: »
    Best of luck, hope you get the sub 100 mins!
    FBOT01 wrote: »
    Jaysus, you just can't help yourself, you and your sandbagging :P
    Mrs Mc wrote: »
    Good luck in Omagh to yourself and Anna! Enjoy
    ThebitterLemon wrote: »
    G'luck tomorrow Pops.
    yaboya1 wrote: »
    Good luck tomorrow Murph

    Thank ye all. Looking forward to it, as always. It's a good one.


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    #601
    RedRunner
    Registered Users Posts: 3,606 ✭✭✭RedRunner


    All the best tomorrow D!


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