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"It's what you do next that counts"

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    #1712
    TheRoadRunner
    Closed Accounts Posts: 3,983 ✭✭✭TheRoadRunner


    I wouldn't worry about your position in Sundays race. Look at it as a great training run. You'll need to be up for it going to the line.


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    #1713
    shels4ever
    Closed Accounts Posts: 7,598 ✭✭✭shels4ever


    Just enjoy the run, the course isnt too bad, conditions won't be as bad as last year... It's better then sitting in the bushes with a Pink kids umbrella.


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    #1714
    ecoli
    Closed Accounts Posts: 10,762 ✭✭✭✭ecoli


    Dont worry about the weekend. Take it as a good tempo. Races always bring your fitness on so it will stand to you. Nice course just enjoy it:D


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    #1715
    kennyb3
    Registered Users Posts: 6,724 ✭✭✭kennyb3


    +1, to what is said above, when i cam back from injury i used races to get my fitness back and get up to speed. They bring you on more than any session will. Enjoy!


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    #1716
    TheRoadRunner
    Closed Accounts Posts: 3,983 ✭✭✭TheRoadRunner


    shels4ever wrote: »
    It's better then sitting in the bushes with a Pink kids umbrella.

    I'll second that :D


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    #1717
    village runner
    Registered Users Posts: 1,656 ✭✭✭village runner


    Think off the amount of lads in beds dying sunday morning giving your all. I hate xcountry. Rem a lad that drops out and there will be some means in fact you dont finish last. A session is a session.
    Great choice in dinners.....I would have done the session first though....Would you be a borza man ??


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    #1718
    Woddle
    Closed Accounts Posts: 6,492 ✭✭✭Woddle


    village runner wrote: »
    Would you be a borza man ??

    The answer must be a no as I've no idea what a borza is

    I ended up taking Thursday off through necessity and Friday through laziness, so it'll be another 5 day week but probably no harm, I've yet to have a step back week, so I guess this is it.

    5 miles this evening followed by 4x115 meter strides, felt a little rusty but was bouncing around happily after.


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    #1719
    Woddle
    Closed Accounts Posts: 6,492 ✭✭✭Woddle


    The day kind of got away from me today, went to watch a race in the morning, then my nephew had his first birthday party and then my own little one was acting up till we got her asleep at 7:30, so I chose not to do a long run and went for yet another 5 miles easy which ties in lovely with a step back week.
    Really going to try and make next week a super super week as I've only 3 weeks left till the 1/2.


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    #1720
    Woddle
    Closed Accounts Posts: 6,492 ✭✭✭Woddle


    Woddle wrote: »
    Sun -12 miles (2 miles easy + 5x5 mins @ tempo with 1 min rest + 7 miles 1 hr easy)

    Finally got this session done today. I made up my mind yesterday to have a bit of a training blitz this week, target is 50 miles including 3 sessions.
    I'm a great man for the plans just have to start following through. :D
    This is the right week for a training blitz given that it's only 3 weeks away to the race.
    Session went well but I reckon I held back a little knowing that I still had an hour of easy running after the session. My average for the 25 mins of hard running was 7'06 pace. I found the 1 min recovery jog tough but just about manageable.


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    #1721
    shels4ever
    Closed Accounts Posts: 7,598 ✭✭✭shels4ever


    Woddle wrote: »
    Finally got this session done today. I made up my mind yesterday to have a bit of a training blitz this week, target is 50 miles including 3 sessions.
    I'm a great man for the plans just have to start following through. :D
    This is the right week for a training blitz given that it's only 3 weeks away to the race.
    Session went well but I reckon I held back a little knowing that I still had an hour of easy running after the session. My average for the 25 mins of hard running was 7'06 pace. I found the 1 min recovery jog tough but just about manageable.
    consistency over blitz man, don't go too mad now and end up injured. Remember your A race is Barca .consistency consistency consistency


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    #1722
    Woddle
    Closed Accounts Posts: 6,492 ✭✭✭Woddle


    shels4ever wrote: »
    consistency over blitz man, don't go too mad now and end up injured. Remember your A race is Barca .consistency consistency consistency

    I have been consistent 5 runs a week for the last 7 and have built up to 40, so surely adding an extra run and totaling 50 isn't such a big leap? and I'm positive my body can take it, maybe the words blitz is not so accurate.
    Nice times on your 800 by the way.


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    #1723
    shels4ever
    Closed Accounts Posts: 7,598 ✭✭✭shels4ever


    Woddle wrote: »
    I have been consistent 5 runs a week for the last 7 and have built up to 40, so surely adding an extra run and totaling 50 isn't such a big leap? and I'm positive my body can take it, maybe the words blitz is not so accurate.
    Nice times on your 800 by the way.
    Ah yes you know your body better then anyone. I'd just like the structure tergat put to increase mileage over time. (I feel like Racingflat now commenting on your log)


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    #1724
    Woddle
    Closed Accounts Posts: 6,492 ✭✭✭Woddle


    shels4ever wrote: »
    Ah yes you know your body better then anyone. I'd just like the structure tergat put to increase mileage over time. (I feel like Racingflat now commenting on your log)

    Your input is always appreciated and respected and if I'm ever been stupid I'm sure you'll tell me (well you just did :D ) but I think I'm good for this week, just hope I can follow through with it.


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    #1725
    Woddle
    Closed Accounts Posts: 6,492 ✭✭✭Woddle


    8.65 miles tonight at 8'40 pace, a little bit quick but was nice to have the company.


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    #1726
    Woddle
    Closed Accounts Posts: 6,492 ✭✭✭Woddle


    5 recovery miles at 9'30 pace, legs were very heavy but HR remained low which is good.
    Still plan to get the 50 done and I'm halfway now but I might just keep it to 2 sessions rather than 3, it'll depend on how the legs feel tomorrow.
    Now time for a few beers, just lit the fire and no getting up early for school :D


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    #1727
    Woddle
    Closed Accounts Posts: 6,492 ✭✭✭Woddle


    Legs felt great today, these recovery runs are really paying off.
    So 7.35 miles, 3 mile warm up followed by a 3 mile tempo at 7'22 pace, 1.35 cool down at 10 min pace.
    The plan was to just do 2 miles but when I looked at the watch I saw I still hadn't hit my target heart rate (182) so I put another mile in for good measure.

    This evenings tempo was done at an average HR of 176 (7'22 average pace) and I've had a look at a 5k race from last year where my AHR was 187 (6'10 average pace), so I'm very curious to see what a 187 would get me now, may have to do the jingle bells to find out.


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    #1728
    gerard65
    Closed Accounts Posts: 2,612 ✭✭✭gerard65


    Your back in the groove, some nice runs over the last couple of weeks, keep it up. Look forward to seeing a few PB's.


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    #1729
    menoscemo
    Closed Accounts Posts: 13,915 ✭✭✭✭menoscemo


    Woddle wrote: »
    Legs felt great today, these recovery runs are really paying off.
    So 7.35 miles, 3 mile warm up followed by a 3 mile tempo at 7'22 pace, 1.35 cool down at 10 min pace.
    The plan was to just do 2 miles but when I looked at the watch I saw I still hadn't hit my target heart rate (182) so I put another mile in for good measure.

    This evenings tempo was done at an average HR of 176 (7'22 average pace) and I've had a look at a 5k race from last year where my AHR was 187 (6'10 average pace), so I'm very curious to see what a 187 would get me now, may have to do the jingle bells to find out.

    Good stuff woddle, nothing beats running to bring you on. I am feling the benefits of continuous running (and lots iof recovery runs) this week. If you're about tomorrow, I'll be doing an LSR from Rockbrook around Marlay a few times and back (hopefully 13-15miles total) at 1pm.


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    #1730
    Woddle
    Closed Accounts Posts: 6,492 ✭✭✭Woddle


    menoscemo wrote: »
    Good stuff woddle, nothing beats running to bring you on. I am feling the benefits of continuous running (and lots iof recovery runs) this week. If you're about tomorrow, I'll be doing an LSR from Rockbrook around Marlay a few times and back (hopefully 13-15miles total) at 1pm.

    Cheers meno but I'll give it a miss, tomorrow is going to be hectic, not sure when I'll get out.
    The recovery runs are down to listening to you, so thanks ;)


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    #1731
    Woddle
    Closed Accounts Posts: 6,492 ✭✭✭Woddle


    Took yesterday off which put an end to the 50 mile week but I got out today for 11 miles which puts me at 44 for the week.
    Last night I put 18 screws into each shoe for extra grip and this was an excellent idea (thanks robinph), so no excuses. I decided to bring a back pack and put a jacket, camera, something to eat and a thermal flask filled with hot chocolate.
    Headed to Firhouse and then from there up the mountains and towards viewpoint where I stopped and had my well deserved hot chocolate, this was about 6 miles into the run and I knew it was all downhill now, it was freezing in places up here and I was thankful for the 3 layers.
    Having looked at the pics I took it looks like the camera needs a clean, I can see a few blotches.

    5214710226_55ac276b50.jpg

    5214717158_6480786fcc.jpg

    5214126277_6b1f90cf73.jpg

    5214128255_e33d0c341b.jpg

    5214129807_4f1828f70f.jpg


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    #1732
    Aimman
    Registered Users Posts: 2,418 ✭✭✭Aimman


    I'd like to see a picture of the shoes with the screws in them. Do the heads not press back up into your feet when they strike harder ground?


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    #1733
    Woddle
    Closed Accounts Posts: 6,492 ✭✭✭Woddle


    Aimman wrote: »
    I'd like to see a picture of the shoes with the screws in them. Do the heads not press back up into your feet when they strike harder ground?

    Hi Aimman
    There were parts of the road that had no snow and ice and yep you could feel the screws (barely) but overall it was worth it, going up hill I was landing on my heel for extra grip, I was a little concerned about running downhill but again it worked a treat.
    I should add that I used an old pair of trainers.
    Also they are 12 mm screws and not 6mm which I had posted earlier.

    5212871138_4232743925.jpg


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    #1734
    Woddle
    Closed Accounts Posts: 6,492 ✭✭✭Woddle


    5 miles easyish on the treadmill, I picked up the pace for the 4th one just to see if I can figure out my treadmill tempo pace for tomorrow.

    Another good month for me so I'm fairly pleased.

    October
    runs 19/31
    weekly average 25 miles
    month total 111 miles

    November
    runs 21/30
    weekly average 34.3 miles
    month total 147 miles


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    #1735
    donothoponpop
    Closed Accounts Posts: 4,608 ✭✭✭donothoponpop


    This logs gone very quiet! You're either training on the sly, and have the finely tuned physique of a running adonis, or carbo-loading for a big start in 2011. Which is it?:D


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    #1736
    shels4ever
    Closed Accounts Posts: 7,598 ✭✭✭shels4ever


    donothoponpop wrote: »
    This logs gone very quiet! You're either training on the sly, and have the finely tuned physique of a running adonis, or carbo-loading for a big start in 2011. Which is it?:D
    Are we playing where's woddle ;)


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    #1737
    Krusty_Clown
    Registered Users Posts: 19,497 ✭✭✭✭Krusty_Clown


    Where's waddle?


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    #1738
    RacoonQueen
    Moderators, Sports Moderators Posts: 20,364 Mod ✭✭✭✭RacoonQueen


    hmmm.....


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    #1739
    menoscemo
    Closed Accounts Posts: 13,915 ✭✭✭✭menoscemo


    5 miles this year. What the hell is going on? I hope you are at least still going to Barcelona to keep the barstools warm for us while we're out running.


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    #1740
    Woddle
    Closed Accounts Posts: 6,492 ✭✭✭Woddle


    Got back from a nice weekend in Barcelona and I have to thank all the boardsies that were out there, you's got me out the door tonight for a run. Seeing and listening to all the satisfied bodies is exactly what I needed.

    Myself and xavi alonso seem to be in the same boat and are both doing the Cork relay so hopefully we can keep each other motivated.

    5 miles tonight, hurt like hell but I'm delighted I didn't have to stop.


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    #1741
    ecoli
    Closed Accounts Posts: 10,762 ✭✭✭✭ecoli


    Woddle wrote: »
    Got back from a nice weekend in Barcelona and I have to thank all the boardsies that were out there, you's got me out the door tonight for a run. Seeing and listening to all the satisfied bodies is exactly what I needed.

    Myself and xavi alonso seem to be in the same boat and are both doing the Cork relay so hopefully we can keep each other motivated.

    5 miles tonight, hurt like hell but I'm delighted I didn't have to stop.

    Great to see you back. Doing 5 miler recovery (9ish mile pace) fri morning/afternoon if you fancy a bit of company?


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