"It's what you do next that counts"

TheRoadRunner

Yeah. It's great getting the run over and done with, would love to have your discipline and get my arse out the door.

I'm glad Pecham has highlighted your "short course" today. I think the 1000 mile challengers will have a few questions to ask of you.

Woddle

Well I've finally made myself exhausted . I'm so tired I've decided to reduce my miles this week and take today off. I'll increase the quality and I'll probably take 2 maybe 3 rest days as I'll be in Wexford having a good time with the kids and wife.
So the week will be:
Mon - rest
Tue - 10 miles first 5@8 min pace, 2nd 5 at 7:20 pace
Wed - 5 mile recovery
Thurs - 6 miles which will include 8x 1/2 mile, theres a lovely strip of road for this close to Hook lighthouse.
Fri - rest and I'll be heading to Waterford for the cinema and Mcdonalds
Sat - 15.3 miles (I'll try some kind of a progression run) around Fethard and Hook, I'll bring the camera
Sun - 5 mile recovery back in Dublin

Sosa

still a good 40+ week ....
For the 10 miler i would prefer doing it the other way around,thats just me.
Is that your preference or the way your program is set out ?
I presume 7:20 pace is near your MP

Woddle

I would prefer it the other way also but I think I need to get myself used to negative splits, I'm quite bad for loosing time in the second part of a race. 7:27 is predicted marathon pace for now anyway, I still don't know if I'm being too ambitious with a sub 3:15

shels4ever

Woddle wrote: »

I would prefer it the other way also but I think I need to get myself used to negative splits, I'm quite bad for loosing time in the second part of a race. 7:27 is predicted marathon pace for now anyway, I still don't know if I'm being too ambitious with a sub 3:15

Better to fail at a hard target then to achieve an easy one .

ike

Great bit of advice shels - he's right Woddle its probably just doubt's creeping in at this time too usually happens when you feel tired after a hard few weeks.

Aim big - would you rather

1. target 3:20 and get 3:19
or
2. target 3:15 and get 3:16....;)

Sosa

Woddle wrote: »

I would prefer it the other way also but I think I need to get myself used to negative splits, I'm quite bad for loosing time in the second part of a race. 7:27 is predicted marathon pace for now anyway, I still don't know if I'm being too ambitious with a sub 3:15

No reason why you cannot achieve Sub 3:15 ...
I will be aiming for that myself when i do one.

Woddle

Sosa wrote: »

No reason why you cannot achieve Sub 3:15 ...
I will be aiming for that myself when i do one.

No 3:15 is the target, I suppose I'm tryin to down play it a little just in case I remember having a pint with a wise man after the Dublin marathon and his take on targets were you should be aiming to beat your last race time or PB and not get caught up with mad targets, so in this case it would be 3:37, oh and the guy in the pub was Sungod and that was probably the only bit of sense he made

donothoponpop

+1 to what ike said, nerves come into play after a tough week ("I ran 20 at slower than marathon pace and I really felt it: how will I possibly do 26 at a faster pace?"). Believe in the training you're doing, stick with the 3:15 goal, aim to beat that if you feel like you can at 20 miles on the day. Step back this week and enjoy the time off, you'll come back fresh for the final few weeks hard training, then eat sleep drink 3:15 3:15 3:15...

shels4ever

Woddle wrote: »

No 3:15 is the target, I suppose I'm tryin to down play it a little just in case I remember having a pint with a wise man after the Dublin marathon and his take on targets were you should be aiming to beat your last race time or PB and not get caught up with mad targets, so in this case it would be 3:37, oh and the guy in the pub was Sungod and that was probably the only bit of sense he made

I like that advice..
So my target is 4:22 for Belfast then , as thats my chicago time, even if i did walk the last 9/10 miles..

SUNGOD

Woddle wrote: »

I remember having a pint with a wise man after the Dublin marathon and his take on targets were you should be aiming to beat your last race time or PB and not get caught up with mad targets, so in this case it would be 3:37, oh and the guy in the pub was Sungod and that was probably the only bit of sense he made

ah grasshopper you should know better than to listen to strange (but very attractive) men in pubs.

Woddle

Well I had a good session, not quite what was planned and not quite sure what you would call it. The idea was to start at 8 min pace for the first 5 miles and move up to 7:20 for the next 5. Didn't happen, I loosened the legs up for the first mile but still went through in
7:43 and I just started getting quicker but I was trying to slow down but then just went with it
7:26
7:10
7:09
7:05
6:59 I decided after this to slow down so I could go all out for a fast mile.
7:57
7:18 I was nackered after the first half mile in 3:11
7:28
7:52 suppose to be an easy cool down but dire straits walk of life came on for the next 0.6 miles

10 miles in 74:11, pace 7:25 (which is actually my pmp)
Average HR 82% not bad a little higher than I would like.
http://trail.motionbased.com/trail/activity/7643549

I just noticed for some reason it says 9.98 on motionbase but my watch and training centre say 10, I don't know why this is.

Also this week represents 1 year back in running after a 6 year break. wih hoo, see I told you mrs woddle it wasn't a nother phase

donothoponpop

Good running Woddle. Nice to cap your running anniversary with a "Top Ten";)

Woddle

donothoponpop wrote: »

Good running Woddle. Nice to cap your running anniversary with a "Top Ten";)

No word of a lie I dumped my kids with my mam and was going to collect them straight after the run, I passed her house at 8.25 miles or sth (I miscalculated the route)and was going to call in and just get them but the thoughts overtaking you made me run passed her house and do the extra 1.75

Krusty_Clown

Great running Woddle, and a lovely day to do it. Shame about the Dire Straits, but two out of three ain't bad.

Woddle

After last Tuesdays run I was excited about going to Wexford for a few days and getting a few nice runs in. Well that didn't happen. Wednesdays run didn't happen as I ended up minding my little brother and then it was time to head to Wexford. Thursday didn't happen due to laziness and drink the night before. Friday I had planned to have a bash at these yasso (10x800). Theres a nice 800 meter route outside the house that I have marked fro last summer. So jogged 1/2 mile to warm up and out pops this dog, he was old but everytime I tried to run by him he went for me. I shouted like a lunatic at the only house there and finally someone came and took the dog in. Needless to say I was finished on this strip of road. I was running out of sunlight but decided to go get the car and head to Duncannon beach. It was lovely but after my first 2 800s my shin started feeling sore, I started the 3rd one but then did a u turn straight back to the car. I was fairly annoyed and decided not to run again till I got home and just enjoy the break.

22/2/09
10.13 miles in 78:04, pace 7:42, 6@PMP
Average HR 81%
http://connect.garmin.com/activity/2219629

23/2/09
12.76 miles in 1:49:15, pace 8:34
Average HR 74%
Cut this run short as my hamstrings were starting to feel tight.
http://connect.garmin.com/activity/2228058

Sosa

hope the shins heal up for you,woddle ...you will chomping at the bit to get going soon,we all need a lull every once in a while to get us going againm

Woddle

Cheers Sosa but there fine now, I think it happens to me when I drive for a long time and I was driving a fair bit, 110 miles down there then over to Waterford and back and then going for dinner and all. I also started stretching the calfs.

Woddle

I felt so bloated on this run and I'm nearly sure I was sweating pancake batter. Cut it from 8 to 6.23 as I'm going to go football tonight.

6.23 recovery miles in 54:05, pace 8:41
Average HR 68%

--amadeus--

It might not feel like it at the moment but a weeks rest may well stand to you on the big day. Paris is a fantastic race and a great atmosphere, the last thing you'll be thinking of as you pound up to teh Arc de Triomph is that dog or pancake batter!

Krusty_Clown

Woddle wrote: »

...as I'm going to go football tonight.

Don't do it!! I played last night and after taking a few knocks, my speed-work today turned into a long slow hobble run... I have to give it up.. New boots too.

Woddle

I met up with Shels4ever today to run a 2 mile race organised by Raheny. Small field but good standard. I ran this in 13:15 back in July or sth. I went to the back of the field just in case as everyone looked better than me but soon after the start I ran a bit quicker to join a pack that was breaking away. First mile in 6:07, I didn't look at the watch once till it was over and it helped, I actually knew I was running well and didn't need the watch. Overtook a lady and then a bloke at about 1.25, he stayed close, I could hear him and see his shadow from the light off the lamposts, everytime he tried to pass I could see his head on the ground so I sped up and with about 400 to go I legged it. 12:20 finishing time, I was delighted and am now really looking forward to the paddys day 5k
New 2 mile pb the last one being 13:01, not a big milestone but another indicator that things are going well. Also my race pointer calculator now rates this race as my best performance.

2.02 miles in 12:20
Average HR 85% which suggests I didn't run as hard as I can as I have got this figure up to 89/90% for smaller races in the past including this race last summer.
http://connect.garmin.com/activity/2258807
Also I think I've finally cracked the whole breathing thing.

Total miles for today 5.27

donothoponpop

Well done on the pb Woddle.

Woddle wrote: »

Also I think I've finally cracked the whole breathing thing.

Speaking as someone myself who tends to be gasping for air at times, compared to others around me in races, what do you mean by cracked it?

Racing Flat

Nice one. Sub 12 will be a tantalising target now, run a race at 5.xx pace.

christeb

nice run, if I had have known this was on I would have joined ye - went around the Raheny 5 mile route myself in time for the match.

Woddle

donothoponpop wrote: »

Speaking as someone myself who tends to be gasping for air at times, compared to others around me in races, what do you mean by cracked it?

I noticed something in the last mile of the Dungarvan 10, I started to get a bit of a rhythm, but I sound like a steam train or something and probably sound funny to others but its one big breath in through the nose and then blowing out of the mouth twice and you notice a big difference.
So if 1 represents inhale and 2 represents exhale
1 2 2 1 2 2 1 2 2 and so on,
Hope that explains it

Abhainn

Well done Woddle, good run

TheRoadRunner

Great run Woddle. The fact both mile splits were within range of each other is also a great sign. I have done leagues like the one in Raheny before and if you do them consistently you will smash the 12 minute barrier as you get more race savy.

shels4ever

Yep well done good running there, Was happy to still have you in my sights at 800m .. Just need to improve a bit more and might give you a race during the summer..

Woddle

Very enjoyable alright and its funny I really wasn't in the mood beforehand and all the snot streaming from your nose and yet we both had a good run. I nearly wish I lived closer to Raheny as I would probably do alot more of them.