BQ or Bust!

Toulouse · 06-12-2015 12:14am

Well done Murph, spotted you having a little warm-up at the start line. Amazing work to PB in those conditions!!

Murph_D · 06-12-2015 2:09am

Firedance wrote: »

brilliant, was it something I said?

Just your warmup diligence. Inspirational.

Murph_D · 06-12-2015 2:13am

Mrs Mc wrote: »

Well done on pb Murph

Fantastic result yourself!

Mrs Mc · 06-12-2015 10:12am

Murph_D wrote: »

Fantastic Result yourself!

I know I'm just brilliant at this pacing lark ssshhhh

denis b · 06-12-2015 10:17am

Congrats D. Super result and on the worst of days. Think you have a date with destiny (well over 5km at least) coming up shortly. Those numbers will continue to tumble.

Ferris B · 06-12-2015 3:26pm

Murph_D wrote: »

Sat 5 Dec

Actual: 21:04 (garmin time - no chiptimes today) 217th posn (of 798), 13th M50 (of 39).

WTD: 40 k (25 mi)
MTD: 22 (13)
YTD: 2,671 (1,660)

Great running yesterday D in tough conditions.

If I wasn't annoying you, barking instructions you'd probably have gone sub 21:).

There's definitely more to come off that time though.

FBOT01 · 06-12-2015 6:17pm

Ferris B wrote: »

Great running yesterday D in tough conditions.

If I wasn't annoying you, barking instructions you'd probably have gone sub 21:).

There's definitely more to come off that time though.

+1 D. Super running if your man had shut up and let you concentrate on running sure you'd have smashed 21mins

And they say I talk a lot

Murph_D · 06-12-2015 7:36pm

Ha ha, I probably exaggerated a bit. It was more pointing and gesturing than shouting and roaring. But definitely a big help, especially into the wind where I came very close to chucking it in. I agree there's more to come off. Still waiting on KennyG to name the date!

Kennyg71 · 06-12-2015 9:47pm

Murph_D wrote: »

Ha ha, I probably exaggerated a bit. It was more pointing and gesturing than shouting and roaring. But definitely a big help, especially into the wind where I came very close to chucking it in. I agree there's more to come off. Still waiting on KennyG to name the date!

Not to sure I am any where as near as you, but Sat 19th Dec or Sat 9th Jan, could give it a lash, or open to suggestions.

FBOT01 · 06-12-2015 11:40pm

Kennyg71 wrote: »

Not to sure I am any where as near as you, but Sat 19th Dec or Sat 9th Jan, could give it a lash, or open to suggestions.

I am available on the 19th if you need a pacer. I am sure we can line up Yaboya and Ferris as back up

Murph_D · 06-12-2015 11:49pm

Well this is Gary's gig but 19th sounds good to me.

yaboya1 · 07-12-2015 12:06am

Well done on the pb Murph

FBOT01 wrote: »

I am available on the 19th if you need a pacer. I am sure we can line up Yaboya and Ferris as back up

I'll let you know for definite on Tuesday, but I'd say I'm unlikely to be around any Saturday for the rest of 2015.

Kennyg71 · 07-12-2015 12:07am

Murph_D wrote: »

Well this is Gary's gig but 19th sounds good to me.

19th So, hope BG good to go as well and DenisB from my recollection

Bungy Girl · 07-12-2015 9:29am

Kennyg71 wrote: »

19th So, hope BG good to go as well and DenisB from my recollection

Oh go on then :rolleyes:

Thanks FBOT01, piggyback?

FBOT01 · 07-12-2015 10:35am

Bungy Girl wrote: »

Oh go on then :rolleyes:

Thanks FBOT01, piggyback?

We'll compromise. If smashing 21mins and beating the two boys* takes too much out of you, I'll give you a piggyback over to the cafe for your St Anne's parkrun PB Coffee

*remembers that he is an unbias pacer and the job comes first!

Murph_D · 07-12-2015 10:38am

Sun 6 Dec

50 mins recovery.

Pleasant few miles out to Dollymount with Anna. Beautiful calm morning, felt odd after yesterday's conditions. No after effects from Saturday's race or afters, which turned into quite a long day with an extended family get together later that evening. Reflecting on Saturday's race, I can't be unhappy with the time. The consensus among club mates was that times were down 20-30 seconds on previous years due to the weather, so that's encouraging. Can't help feeling I might have HTFU'd a bit more in the third km (poor Ferris practically had to stop and wait for me). Anyway we'll give it another lash in a couple of weeks and try to round off a decent year on a high note.

WTD: 48 km (30 mi)
MTD: 30 (19)
YTD: 2,679 (1,665)

Kennyg71 · 07-12-2015 2:35pm

Murph_D wrote: »

Sun 6 Dec

50 mins recovery.

Pleasant few miles out to Dollymount with Anna. Beautiful calm morning, felt odd after yesterday's conditions. No after effects from Saturday's race or afters, which turned into quite a long day with an extended family get together later that evening. Reflecting on Saturday's race, I can't be unhappy with the time. The consensus among club mates was that times were down 20-30 seconds on previous years due to the weather, so that's encouraging. Can't help feeling I might have HTFU'd a bit more in the third km (poor Ferris practically had to stop and wait for me). Anyway we'll give it another lash in a couple of weeks and try to round off a decent year on a high note.

WTD: 48 km (30 mi)
MTD: 30 (19)
YTD: 2,679 (1,665)

Going from sandbagging to scare tactics, running20-30 sec below par

Killerz · 07-12-2015 11:40pm

Congrats on the (yet another) PB, Murph. Great going.

Murph_D · 08-12-2015 11:32pm

Mon 7 Dec

Rest.

Tue 8 Dec

WU + 8x600 (200) + CD

Lovely evening for a club session. Aquinn joined me for the jog over so plenty of chat. I know it was only a 5k the other day but I'm still in old man recovery mode so I decided in advance I'd take it easy on the session, about 90 percent or so. Turned out the session was the same as the two weeks ago. Really enjoyed it - resisted the urge to go a bit faster until the final rep. Jogged back at recovery pace to take the total up to a respectable 15.6 km (9.7 mi). Thanks for the company, A.

2:31 2:35 2:32 2:31 2:33 2:27 2:28 2:15

Looking back at two weeks ago (when I really struggled) these rep times aren't that different so it's encouraging that it felt so handy tonight.

WTD: 16 km (10 mi)
MTD: 45 (28)
YTD: 2,695 (1,675)

Murph_D · 12-12-2015 6:21pm

Wed 9 Dec

Treadmill Easy 8.42 km @ 5:56 (5.2 mi @ 9:33)

Thu 10/Fri 11 Dec

Nada.

Sat 12 Dec

90 mins hills 17.1 km @ 5:19 (10.6 mi @ 8:34)

Exhilarating run in the Donegal hills. First few kms with Anna until we got to the bottom of the hill and (with permission granted earlier) I eased ahead up the 1.2 mi incline to the top of Croagh, the site of Ireland's oddest-located caravan park. According to Strava it's an average 4% grade but it feels harder as there's actually a triple summit to this hill, which we love to tackle when we're up here. A was turning at the top but I went down the other side to the end of the road before coming back. Felt great all through this run, although I was a bit overdressed with jacket, long sleeve top, gloves and Waterford woolly hat. Snow on the hills, beautiful surroundings, feeling strong. One of the good ones. I've laid down a couple of Strava segments over this route - not exactly in a running heartland here, as the Missus and I still hold the course records.

Boston training starts Monday so this was a little of taster of the kind of long runs I want to do over the course of the 18 weeks, with the emphasis on the downhill side of things.

WTD: 41 km (26 mi)
MTD: 71 (44)
YTD: 2,720 (1,691)

Firedance · 12-12-2015 6:36pm

sounds absolutely beautiful, can we get some photos next time?

Bungy Girl · 12-12-2015 6:37pm

Murph_D wrote: »

this was a little of taster of the kind of long runs I want to do over the course of the 18 weeks, with the emphasis on the downhill side of things.

We'll see you at the Fat Turkey so

Murph_D · 12-12-2015 6:44pm

Firedance wrote: »

sounds absolutely beautiful, can we get some photos next time?

Well this doesn't really do it justice but here you go:

i282037939640746666._szw425h320_.jpg

Murph_D · 12-12-2015 6:45pm

Bungy Girl wrote: »

We'll see you at the Fat Turkey so

Apparently my services are required in the kitchen that day. (If we have a kitchen.)

yaboya1 · 13-12-2015 3:22pm

yaboya1 wrote: »

I'll let you know for definite on Tuesday, but I'd say I'm unlikely to be around any Saturday for the rest of 2015.

I could be around for this after all

FBOT01 · 13-12-2015 4:27pm

yaboya1 wrote: »

I could be around for this after all

Don't forget your Santa hat!!

Murph_D · 14-12-2015 12:09pm

Sun 13 Dec

50 mins easy 8.7k (5.4 mi)

Gentle plod in Donegal around the local 5-mile undulating loop.

WTD: 50 km (31 mi)
MTD: 80 (49)
YTD: 2,729 (1,696)

Murph_D · 14-12-2015 12:29pm

Boston 2016: 18 weeks to go...

Having himmed and hawed and wavered a bit after seeing the club spring marathon plans, have decided to stick with the decision to go with P&D<55. First time with this plan for a marathon, but it looks familiar enough after doing the Pfitzinger & Latter HM plan during the summer with decent enough results.

So here's what's in store this week:

Mon|Tue|Wed|Thu|Fri|Sat|Sun|Total
Rest|13k (LT)|Rest/Cross|14k (GA)|Rest/Cross|6k (Recovery)|MLR 19k|53k (33m)

So a gentle enough start. I'll definitely bin one of the rest days. The idea for this mesocycle is to build endurance and work up to 80k (50m) a week. I've averaged 55k (34m) so far this year so there shouldn't be a problem mileage-wise with this plan. Will probably swap out some of the sessions for the odd club session but only if it looks compatible with what's going on elsewhere in the week.

So here we go again.... :eek:

tang1 · 14-12-2015 12:31pm

Best of luck with it D.

FBOT01 · 14-12-2015 12:37pm

Murph_D wrote: »

Boston 2016: 18 weeks to go...

Having dimmed and hawed and wavered a bit after seeing the club spring marathon plans, have decided to stick with the decision to go with P&D<55. First time with this plan for a marathon, but it looks familiar enough after doing the Pfitzinger & Latter HM plan during the summer with decent enough results.

So here's what's in store this week:

Mon|Tue|Wed|Thu|Fri|Sat|Sun|Total
Rest|13k (LT)|Rest/Cross|14k (GA)|Rest/Cross|6k (Recovery)|MLR 19k|53k (33m)

So a gentle enough start. I'll definitely bin one of the rest days. The idea for this mesocycle is to build endurance and work up to 80k (50m) a week. I've averaged 55k (34m) so far this year so there shouldn't be a problem mileage-wise with this plan. Will probably swap out some of the sessions for the odd club session but only if it looks compatible with what's going on elsewhere in the week.

So here we go again.... :eek:

Best of luck with it, D. The imperial version of this was my first introduction to P&D in 2013. I really enjoyed the plan and got the result I was looking for so hopefully you will have the same outcome on both fronts

BTW I have it in spreadsheet form if haven't done it already and want it, drop me a PM with your email address.

BQ or Bust!

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