"It's what you do next that counts"

Abhainn

Woddle wrote: »

Will you target Berlin next year for your sub 3 attempt abhainn or is it a bit too soon to be thinking that far ahead

Woddle unsure of next year and an attempt on a sub 3. My plan was a spring marathon and that could be Conn ultra in March, or possibly even Barcelona now. Normally it would be asking a bit much to go sub 3 that time of year.
My main aim for 2009 was completing a half ironman and that looked like Groomsport in early Sept. That wouldn't be best prep for a sub 3 in Berlin or Amsterdam in the Oct though.
I'll wait and see untill after Dublin I think

Woddle

The Berlin marathon website has my 5K splits as follows
05K 00:25:42
10K 00:50:44
15K 01:15:35
20K 01:40:20
25K 02:06:52
30K 02:32:57
35K 03:01:47
40K 03:30:20
fIN 03:41:27

First half 01:45:45
Seco half 01:55:41

Racing Flat

Woddle, Well done on a phenomenal performance so soon after a tough, isolated marathon. I thought you were mad doing the double, and when you got your injury I thought that I was being proved right, but it turned out perfect for you.

I reckon if you joined a club (although I know that may not suit your current situation) you'd do 3.15 in a year and the following year you'd be chasing sub 3. A lot of fellows have come up to our club in the last few years in the 3.30 - 4 range and are now chasing sub 3.Two lads had 10-15marathons done, but couldn't get under 3 and after only 6 months at the club went 2.56 and 2.58. Just training with a group and being dragged along in speed sessions brings everyone on.

Depends on your goals I suppose - your aim may be to do as many marathons as you can and you're going the right way around that. If so, be careful as all the mileage and long runs can have an attrition rate, but I suppose so does speed work. If you are trying to do as many as you can in a short space of time, you probably won't drop your times as much as if you focussed on one or maybe 2 at most every year. But you may not be that interested in times and so you can ignore me!

Well done again, keep it up.

Woddle

Cheers racing flat much appreciated, the plan is Dublin this year and then to concentrate on dropping my times for shorter races in December before training begins again for Paris, yes I've finally decided on Paris April 5th and this suits the kids easter holidays and my wifes work holidays, and as regards joining a club I have told a few people in Sportsworld that I'll be down to join them after Dublin, Its quite near to me and a few old friends are in there and one in paticular has gone from strenght to strenght since joining now running 1:10 for the Berlin half just gone
Good news from the physio, she reckons Im doing nicely. Went indoor football, quads very stiff but went well, rest day today, start back tomorrow

Racing Flat

Great, Sportsworld will be a great club for you - a wide range of abilities, so you'll always have someone to run with as you improve and move through the groups.

I reckon the Berlin half would be brilliant for good times. April 9th next year. A possibility for me...

Woddle

Doing the squats, deadlifts and leg extensions seemed to help my IT band in the build up to Berlin. So today I decided to continue them up to Dublin, so small weights done and then treadmill, 5K 27 mins average HR 149, quads still a bit stiff.

Odysseus

Congrats Woddle great achivement especially with your recent injuries.

Woddle

I thought I would loosen the legs up before the Rathfarnham 5K, but I found the run to be nearly as tough as the marathon, quads where and are killing me as if there in knots.
4.23 Miles in 36:23, pace 8:36, hopefully the quads will ease up a bit in the morning as its kind of an important race, as regards what I have planned for after Dublin.
The plan is to run tomorrow and see where I am as regards 5K, then after Dublin marathon I have 6 weeks to concentrate on the jingle bell 5K and hopefully dip under 20 mins, a bit optimistic but thats the way I like it...

shels4ever

Racing Flat wrote: »

Great, Sportsworld will be a great club for you - a wide range of abilities, so you'll always have someone to run with as you improve and move through the groups.

I reckon the Berlin half would be brilliant for good times. April 9th next year. A possibility for me...

You all have me really thinking of a marathon come back in 2010 now.. Did Chicago back in '99 , was planning on a 3:15 back then and was on target till 13 when I had some problem with my hamstring .. 1:37 was my half way split and was looking good.. But hamstrigs gave way almost and ended up walking the last few miles ..

Might have to have another go in a year or 2 once I reach my goals for the shorter races..

Woddle

You have the right attitude Shels ,1 goal at a time. I find I'm the opposite wanting to do everything, I probably need to settle down a bit.

Rathfarnham 5K, this was an ideal race as Its only down the road from me, and its a fast course, I started off towards the back of the field as there where markers eg sub 17, 17-19, but I must have been the only one as the start for me was so slow thanks to people lining up in the wrong area, tried to make up for lost time and this was probably the wrong thing to do. Mile 1 in 6:40, Mile 2 is the slightest of inclines so I was just trying to hold my pace, I overtook alot of people on this part of the course with only one person over taking me for the rest of the race, Mile 2 6:59. I was getting tired now and was desperately trying to hold on, Started driving my arms back and forward apparently this helps, a tip I picked up on from watching the rerun of the Berlin marathon.Mile 3 6:54. I knew my wife and kids where at the finish so tried to put on a bit of a display, 0.12 in 42 seconds thats 5:48 pace.
HR average 177
Max 186

So not bad considering its my 3rd week in a row racing, I now know I have 1:18 to try and take off this 5K time, so looking forward to the Jingle Bell(mid December)

ike

Nice going Woddle, considering you only ran a marathon a week ago! A sub 20 5k is definately achievable with fresher legs

Woddle

I got soaked bringing the kids to school today and I enjoyed watching them jump in every puddle they saw, they had there wellys on and they just seemed to have so much fun, so when I got home I was already wet so I headed out for my run, I headed up towards marlay park and did a couple of laps before heading home. I really enjoyed this run as I too jumped in every puddle I saw and it felt great, so thank you kids for todays run
6.1 miles in 50 mins , pace 8:11

stipes212

You and the kids should get a clip round the ears for such childish behavior. No, just kidding, if we were to wait for the good days we would never get out. Enjoy reading your log, keep it up

Woddle

Me and the kids back in August down on Carnavan bay, some difference in today

BossArky

Cool photo! It is like a line of ducklings following mother duck

Woddle

Get them while there young and bribe them with race goody bags.
I went indoor football last night and wore my heart rate monitor, for 57 mins of football my average heart rate was 155 and my 6.1 mile run earlier that day was 160, not much of a difference.
Today 6 miles
2 miles warm up
1/2 mile 3:20
1/2 mile 3:18
1/2 mile 3:15
1/2 mile 3:12
1/2 mile 3:19
1/2 mile 3:05
1 mile cool down

shels4ever

Nice session , i've mine tomororw .. won't have the same times as you i'll be 3:35 -3:40 Io hope.. but maybe in a few months.

MCOS

Hey Woddle was that a Yasso 800 session you did?

Woddle

Not quite, I think yassos are 10x800 with whatever time you ran the 800 is suppose to be your rest in between reps. I just felt that my interval sessions helped me in Berlin, getting to the end at 25 miles I found to be a similar feeling in my body to the last rep where your really pushing hard and in the last half mile in the marathon I picked it up and finished strong and a few mins after the race I actually thought back to my traing and intervals as if pin pointing what session pulled me through, Don't know if I'm making sense.

Wish I could run a marathon a marathon in 3:05

Woddle

8 miles with strides called for today. 68:10, pace 8:31
Did not enjoy this run, legs where tired from yesterdays sesion and it was very windy also I've eaten 7 mince pies since last night and my tummy does not feel well. Why must they bring out the mince pies so early, especially with training going so well.

Woddle

5 miles easy just in case the wife changes her mind and lets me race tomorrow
5.10 in 43:33, pace 8:32

Woddle

Well my wife did in fact tell me I could race today, the bad news was she told me while on my 3rd pint of sweet pear Kopperberg down in the local.
So I got up at 6:30am looked out the window, good conditions, went to the toilet for a wee and then got straight back into bed, no race for me.
3.5 miles while running to collect my car from the pub,Took a bit of a detour through bushy park.
3.5 miles in 27:21, pace 7:51(a little fast but decided to race a bus going down rathfarnham road, that mile was 7:15)

stipes212

Woddle wrote: »

Well my wife did in fact tell me I could race today, the bad news was she told me while on my 3rd pint of sweet pear Kopperberg down in the local.
So I got up at 6:30am looked out the window, good conditions, went to the toilet for a wee and then got straight back into bed, no race for me.
3.5 miles while running to collect my car from the pub,Took a bit of a detour through bushy park.
3.5 miles in 27:21, pace 7:51(a little fast but decided to race a bus going down rathfarnham road, that mile was 7:15)

races buses heh?, What are you hoping for in Dublin?

Woddle

Ideally I should be aiming to repeat what I did in Berlin 3:41 but knowing where I lost time I reckon I could get down to 3:35 if conditions are good, so the plan is to start out at 8 min mile pace and try and hang on, in Berlin that lasted till mile 16 when I stopped to refuel and never quite got back in the groove. I'm going to enjoy Dublin and not expect too much, my focus has already shifted to the jingle bell 5K where I want to go sub 20 and by a good bit
So I've done this schedule out, its got a bit of Jack Daniels in it but I've changed it slightly to suit my level(improver)
So if anyone has an opinion on it let me know.Cheers

Woddle

Out the door this morning at 6:30am, the schedule had me down for 12 miles but I fancied 15. It was quite dark and I have never ran up old court road heading towards mount venus road so fast, I thought it might have brightened up by the time I got to this point and its a wickedly dangerous hill so legged it up it to avoid being knocked down, when I got to the top the view was amazing, I wished I had of brought a small camera, Marley park was closed so I had to alter my route slightly headed over to Dundrum and then on to Bushy park which was also closed but I jumped the gate, and Im glad I did. Theres a lake/pond there all the ducks and swans where out in force and there was a mist coming off the water, beautiful, why didn't I bring my camera, also alot squirrels seen today, cute little things, very enjoyable run. Average HR 148(67%)
15.05 miles in 2:14:44, pace 8:57

Woddle

Hi everyone I got asked a question through a pm, and just to let all of you know my excel spreadsheet is the best piece of motivation I have, I got it of the web and you should take a look it's well worth downloading, the password is dead, this unprotects the spreadsheet.enjoy

dna_leri

Woddle wrote: »

Ideally I should be aiming to repeat what I did in Berlin 3:41 but knowing where I lost time I reckon I could get down to 3:35 if conditions are good, so the plan is to start out at 8 min mile pace and try and hang on, in Berlin that lasted till mile 16 when I stopped to refuel and never quite got back in the groove. I'm going to enjoy Dublin and not expect too much, my focus has already shifted to the jingle bell 5K where I want to go sub 20 and by a good bit

Woddle wrote: »

Hi everyone I got asked a question through a pm, and just to let all of you know my excel spreadsheet is the best piece of motivation I have,

Woddle - 3:35 marathon and sub 20 5K are awesome goals covering the whole range. A sub 20 5K is on my list for next year, or end of this year with a stretch, that 6-wk plan should help.

Your running log looks really useful, I thought I had a good one that I worked on over the last year but this has 10 times the data and analysis, thanks for putting it up here.

stmochtas

Woddle wrote: »

Ideally I should be aiming to repeat what I did in Berlin 3:41 but knowing where I lost time I reckon I could get down to 3:35 if conditions are good, so the plan is to start out at 8 min mile pace and try and hang on, in Berlin that lasted till mile 16 when I stopped to refuel and never quite got back in the groove. I'm going to enjoy Dublin and not expect too much, my focus has already shifted to the jingle bell 5K where I want to go sub 20 and by a good bit
So I've done this schedule out, its got a bit of Jack Daniels in it but I've changed it slightly to suit my level(improver)
So if anyone has an opinion on it let me know.Cheers

Wow a sub-20 that will be some achievement to finish the year with. I am dreaming of a sub 22.5 at the moment for that race.

There is a nice hill at the finish up the glen so remember to have something in the tank as its one tough sprint.

Bobby04

Woddle wrote: »

Hi everyone I got asked a question through a pm, and just to let all of you know my excel spreadsheet is the best piece of motivation I have, I got it of the web and you should take a look it's well worth downloading, the password is dead, this unprotects the spreadsheet.enjoy

This looks brilliant. Thanks for posting it.

Woddle

Treadmill this morning
1 mile warm up
4x1000m(0.62 miles) in 4:23 with 1 min rest
2x1000m in 4:03 with 3 min jogs between
4x200m in 45 seconds with 1 min jog in between
1 mile cool down.

This is one of the speed sesions from my 5K plan so Thought I'd give it a go instead of my usual 6x800m