"It's what you do next that counts"

Wottle · 23-06-2017 6:40pm

Friday
Not sure what happened, started this run in great form and after half a mile I decided to pick it up, 23 mins for 5k later and I take it easy for the next mile but not looking at the watch and I reckon if I pick it up again for 5th mile Ill be under 40 minutes for the first time in this training comeback, 38:58, definitely not doing Dunshaughlin now :-)
5 miles, AHR 85%, Pace 7:47

OOnegative · 23-06-2017 7:06pm

Your 800 & 1,500m times are very tasty!! Keep up the consistent training and you'll be running PB's again before year is out.

Wottle · 25-06-2017 3:39pm

Saturday
5.5 miles around a 1 mile loop close to home, kept the HR as closely as I could to 150 (75%), the average pace came in at 8:41, good number and an indicator that I'm getting stronger.
I ran these in an old pair of racing flats that I found behind the tank, pearl Izumi XC, don't think they have too many miles on them and enjoyed the run with them, apart from last half mile, got a couple of blisters.
Got home and ordered myself a pair of NB 1500V.

Sunday
Had a BBQ the evening before and didn't fancy getting up extra early (before juvenile training at 10:30) to get the long run in. Decided to postpone it to Monday, no biggy as I plan on racing next weekend.
Finally got out in the afternoon for just over 10K, bringing weekly mileage to just over 40 miles.
AHR 158 (79%), Pace 8:19
Probably my fastest week in training and enjoyed it.

The streak is now at 77 and a friend of mine has followed me into the streak, he's on 38 but the fceker ran 39:01 in Dunshaughlin last night, lots more talent than me, hard not to be jealous

Wottle · 27-06-2017 9:59am

Monday
10 mile long run, really enjoyed the first 8 miles and then I can just feel my lack of endurance kicking in, now it also coincided with picking it up for last 2.
AHR 76% of max, Pace 8:42

Tuesday
Almost 5 and a half miles
Felt sluggish at the start but after a couple of miles I was into my stride, had to slow myself down on occasion.
AHR 72% of max, Pace 9:11

My cadence has improved a lot over last couple of weeks, not sure how accurate my watch is though but again, I can feel the change.

Plan is to race a 5k this weekend, weather dependent.

Testosterscone · 27-06-2017 10:13am

Wottle wrote: »

Monday
10 mile long run, really enjoyed the first 8 miles and then I can just feel my lack of endurance kicking in, now it also coincided with picking it up for last 2.
AHR 76% of max, Pace 8:42

Tuesday
Almost 5 and a half miles
Felt sluggish at the start but after a couple of miles I was into my stride, had to slow myself down on occasion.
AHR 72% of max, Pace 9:11

My cadence has improved a lot over last couple of weeks, not sure how accurate my watch is though but again, I can feel the change.

Plan is to race a 5k this weekend, weather dependent.

St Coca's is Friday if any use to you, supposed to be a great race.

Wottle · 27-06-2017 12:26pm

Testosterscone wrote: »

St Coca's is Friday if any use to you, supposed to be a great race.

Absolutely, I find it hard to get fully geared up for a parkrun.
I'll check it out, cheers.

Testosterscone · 28-06-2017 10:21am

Wottle wrote: »

Absolutely, I find it hard to get fully geared up for a parkrun.
I'll check it out, cheers.

From what people have said it's one of the fastest around, or if you want a perfectly flat one there is 12.5 laps of Irishtown next Wed

Chivito550 · 28-06-2017 10:28am

Wottle wrote: »

Here's a list of PBs, they don't match up very well across distances, and years of going AWOL means pbs are over a 10 year period and haven't run one in another 5 years but reckon all are beatable, which is good for motivation. Really want sub 3:30 in DM though.

Better in here than other thread

You've said a few times that you think you are better at shorter distances. So why are you targeting the Dublin Marathon so?

Testosterscone · 28-06-2017 10:33am

Chivito550 wrote: »

You've said a few times that you think you are better at shorter distances. So why are you targeting the Dublin Marathon so?

You considered yourself an endurance 400m runner before switching to 100/200. Gotta do what you feel is right for you in all cases I think D's issue in the past was the lack of base due to inconsistent training something which he seems to be tackling this time round very well.

Chivito550 · 28-06-2017 10:35am

Testosterscone wrote: »

You considered yourself an endurance 400m runner before switching to 100/200. Gotta do what you feel is right for you in all cases

Haha yes, after giving the 400 a good bash for 5 straight seasons. Bit different to speculating that one is better at certain disciplines but never really giving them a proper go.

Agreed though, enjoyment is the most important thing, and results won't happen without that element fully in place.

Wottle · 28-06-2017 11:44am

Chivito550 wrote: »

You've said a few times that you think you are better at shorter distances. So why are you targeting the Dublin Marathon so?

It's a good and fair question.
Right now if I was to race in graded 800s or 1500s, I'd be dead last, even in the D race and probably by a distance, that does not float my boat.
Right now, I just want to stay consistent and build up my endurance, I think this will put me in better shape for racing some indoor stuff next year.
I also think it's easier to focus on endurance while running on your own. Coaching the juveniles clashes with adult training groups.
I'm looking forward to the marathon but I do have a few regrets for signing up already as I think I'm more excited by 5k stuff and feel by after the summer I'll be back in 19sth territory.

Wottle · 28-06-2017 11:55am

Testosterscone wrote: »

St Coca's is Friday if any use to you, supposed to be a great race.

I'm all signed up, wet and windy forecast, cheers :-)
You doing it?

Testosterscone · 28-06-2017 12:34pm

Wottle wrote: »

I'm all signed up, wet and windy forecast, cheers :-)
You doing it?

I was planning on it but we changed things up to tomorrow night so will have to wait till next week to race a 5k (hopefully weather plays ball for both of us :P)

Still no such things as bad weather, only soft runners

Wottle · 28-06-2017 12:44pm

Testosterscone wrote: »

I was planning on it but we changed things up to tomorrow night so will have to wait till next week to race a 5k (hopefully weather plays ball for both of us :P)

Still no such things as bad weather, only soft runners

yeah but I'm a soft as they come :-)
Good luck tomorrow.

Wottle · 30-06-2017 6:54pm

Wednesday
Went off script here, plan was 3x300m @ 5k pace with 1300m steady between.
Got the first one right 7:04 pace but then went 6:31 and 6:10. Feeling good after, so continued on at steady.
Just over 5.5 miles, Pace 7:47

Thursday
4 miles with the U14s and some strides.
Wet and cold, hardy kids.
4 miles at 8:15ish pace and 0.72 worth of strides

Friday
No 5k race tonight as it was just getting too messy with kids and minders.
So it'll be Shanganagh in the morning.
30 minutes on the treadmill in my new shoes, AHR 69%

Wottle · 01-07-2017 4:11pm

Saturday
Shanganagh Parkrun

Almost didn't go as was watching the Lions but knew my brain was playing games.
Limited warm up, and cool down for that matter. Wanted to go out a little more cautious but you can't trust your watch here (photo attached shows me cutting massive corners, I didn't) so trying to feel my way into it.
Strong 1st K, backed up with a solid 2nd, 3rd wasn't great but ok, it was heading out on the last loop that I lost my rhythm (loose dogs) and it's mentally tough here, resisting urge to stop. 4th K was a disaster and leaked massive amounts of time.
Knowing I'm on my last K and I picked it up a lot, knowing I was close to sub 22, fastest KM of the lot.

21:55 in the end, mixed feelings. I know I'm capable of quicker but my mind is letting me down, I probably need a few more races under my belt to get into the right intensity (today's effort was still well below what I'd expect for 5k).
I also need to get the finger out in training and start hitting paces.

The positive, still a parkrun PB, I liked my new racing shoes and got to say hello to beep beep, been a few years, he looks younger :-)

Kennyg71 · 01-07-2017 4:18pm

Nice return to 5k racing, and agree with you about falling out of practice of racing, getting used to a bit of hurt while clicking into top gear harder than you think. Onwards and upwards.

Wottle · 02-07-2017 3:26pm

Next week is going to be leg zapping, in a good way,so figured I'd get next weeks long run in today, just in case.

A little over 10 miles around Marlay, beautiful morning for it.
Took in more hills than Mondays 10, also bit tired coming from night shift.
AHR 77%, Pace 9:04

Its been a good 12 weeks
June 169 miles
July 161 miles
3 races

Wottle · 04-07-2017 8:58pm

This is supposed to be an easy down week, filled with 4 milers but so far it doesn't feel that easy. I'm running an athletics camp for the week with 30 kids, lots of chasing, muscles are screaming, I'm getting old!

Monday
A tired, wet but enjoyable 4 miler in marlay.
AHR 78%, Pace 8:28

Tuesday
A tired but enjoyable 4 miler close to home.
Pace 7:44

Wottle · 06-07-2017 7:38pm

Wednesday
4 miles in the racers, loving them.
AHR 77%, Pace 8:36

Thursday
4 miles easy plus strides with the U14s
AHR 73%, Pace 8:55

Body was tired when starting both of these but felt much better after.

Wottle · 08-07-2017 7:26pm

Friday
Just over 4, body in a kicker.
AHR 76%, Pace 8:23

Saturday
Just over 30 mins around a 1 mile loop close to home.
Body still tired but I can start to breath and recover again, hamstrings seem back to normal.
Pace 8:27

Wottle · 10-07-2017 8:46pm

Sunday
4 miles around Marlay.
Pace 8:32

Monday
5 miles around Marlay.
AHR 75%, Pace 9:08

Down week over, hopefully next few weeks will see me get the mileage closer to 50.

RacoonQueen · 10-07-2017 9:05pm

Marlay is an extra pain in the face this time of the year with all the works in there.

Wottle · 12-07-2017 6:54pm

Tuesday
5 mile tempo, had some sniffles and puked up blueberries after.
AHR 85%, Pace 7:42

Wednesday
My eldest is running in the 1500 AIs this Sunday but missed yesterday's training (wasn't feeling great), her coach suggested she get out today for some faster stuff, if up to it. We did a 2 mile warm up, she again wasn't feeling great, so she watched me do some strides and we jogged a mile home before I added an extra mile. Not looking good for her.
5.4 miles

RayCun · 13-07-2017 10:22am

A couple of days rest is no harm, and if she can get in a jog with some strides on Saturday, that would be enough to wake her up. The training is in the bank now anyway.

Wottle · 13-07-2017 11:38am

RayCun wrote: »

A couple of days rest is no harm, and if she can get in a jog with some strides on Saturday, that would be enough to wake her up. The training is in the bank now anyway.

Cheers RayCun and you're right of course, it's more the fact this is been a recurring theme this year, it's that age I guess and the quality from last weekend.

Wottle · 14-07-2017 5:32pm

Thursday
7 tired tired miles.
Pace 9:12

Friday
30 minutes on the treadmill, didn't fancy running through a load of festival goers.
AHR 72%, Pace 8:30ish

Wottle · 15-07-2017 6:30pm

Saturday
Although I've signed up for the Dublin marathon, I'm not sure I'll do it yet.
I don't really fancy the idea of doing proper long runs, with that said, I set out to do 14 today. Failed miserably and called it a day after only 8.5. My heart rate was 10-15 beats higher than normal and I had an awful headache.
Ran the first 2 miles with my eldest as she gets ready to do battle tomorrow, she didn't feel great either.
I'll try again on Monday.
AHR 79%, Pace 9:15

Down to 173 pounds from 189, works out at about minus 1 pound for every 6 days of running. 3 left to hit a 100 in the streak.

Wottle · 17-07-2017 5:59pm

Sunday
5.25 miles, AHR 77%, Pace 8:54
Out early for this as had a day in Tullamore on the agenda.
Still a bit sluggish.

Monday
Got out during the warmest part of the day.
5 miles with a couple of strides thrown in during each mile.

As expected, my eldest didn't run too well in the 1500, 40 secs off her PB and just didn't look right. Came off the track crying and chucked her spikes away.
After she calmed down, she was adamant she still wanted to do her javelin (not many doing that double)
She apologised to her spikes and ended up throwing a pb and getting 3 extra throws by making final 8th, so ended the day on a high. The winner was nearly twice as far though.
Very proud of how she dealt with her earlier disappointment but I should have had more sense and not let her run.

Wottle · 19-07-2017 3:53pm

Tuesday
Half marathon training run 1:56:53
AHR 77%, Pace 8:55

This was 12 laps around TBB's loop, started easy enough for the first 5 miles and then just increased it by 10/15 secs a mile for the remainder.
Felt fitting to run my 100th run with a half, as the streak was inspired by a poorly run half in Berlin.

A few interesting stats to compare:
2/4/2017 - Berlin - 2:05:22 (AHR 89%, Pace 9:28)
18/7/2017 - TBB Loop - 1:56:53 (AHR 78%, Pace 8:55)

I ran yesterday in my new racers and think they've led to some doms today.

Wednesday
5k recovery run around Marlay
AHR 70%, Pace 9:40

Wish Longitude would just get the fcuk out of the park already.
Legs very tired.

Wottle · 20-07-2017 8:55am

Thursday
5 miles straight after the night shift
AHR 74%, Pace 8:51

Need to monitor my right achilles and left knee, more side effects from wearing the racers for so long and not breaking them in properly, I think.

Going to do a proper week of marathon training next week and then make a call once and for all if I'm going to do DM. My fear is that the training will take too much out of me and I'll end up jacking it all in, again.
I'm in a sweet spot right now and loving it.

Wottle · 22-07-2017 9:52pm

Friday
5 miles up to marlay and back, included 5 by 30-45 second efforts throughout.
Pace 8:40

Saturday
Girls had friends over from the club for a sleepover, sleepover came with the condition of running a parkrun :-)
I felt great and fancied a new parkrun PB, however my 11 year old has been nursing growth spurts and hasn't run much in the last 3 months. She would have been running on her own and my conscience got the better of me.
5k at 9:20 pace, AHR 74%
Conditions were perfect but really enjoyed my run.

Wottle · 24-07-2017 7:25pm

Sunday
Felt a bit woozy in work Saturday night, felt much better Sunday morning but put off my run till lunchtime, was sidetracked messing around with music playlists from Glastonbury :-) so hadnt eaten since dinner the evening before when I headed out.
The inevitable happened, 5 miles into a 10 miler I crashed and burned, rang my wife to collect me 6.5 miles in total, just couldn't get my heart rate down and felt terrible.

Monday
Good night sleep, felt better again but thought I should play safe and just do an easy 5 miler, same happened again, only this time I got myself home.
3.9 miles, Pace 9:09

Today is 106 days not out, so bound to be a few dodgy runs in the mix.
I seem to have cold like symptoms now, lots of mucus, nasal voice and dull headache.

My mate is still keeping his streak alive, 68 today and pb'd over Sundays 10k, running sub 38, he is mid 40s and had thought his best days were behind him, very envious of his progress.

Wottle · 25-07-2017 8:23pm

Tuesday
Super sleep the night before, woke up refreshed and headed to Rathmines to watch Dunkirk with my better half, really enjoyed it.
Waited for the evening to cool and then headed out for 8x400@5k pace, felt harder than it should have, so maybe not fully recovered, an opportunity for mental toughness :-)
I know when I do the same session next week, either the pace or heart rate will be well down.
5 miles, AHR 85%, Pace 8:30
During intervals 90%, 7 mins

RacoonQueen · 26-07-2017 8:54am

My spin on Sunday was cut short due to two cyclists going down so could have joined you at the time you went out. I'd never have let you stop and call the wife.

Wottle · 26-07-2017 10:06am

RacoonQueen wrote: »

My spin on Sunday was cut short due to two cyclists going down so could have joined you at the time you went out. I'd never have let you stop and call the wife.

Haha, weren't you supposed to get back to me Saturday.

RacoonQueen · 27-07-2017 9:30am

Wottle wrote: »

Haha, weren't you supposed to get back to me Saturday.

ha yeah but I didn't find out until after midnight (sun morn) what the bike plan was...people falling off was not part of that plan though..

Wottle · 27-07-2017 9:56am

Wednesday
Cadence run on the treadmill.
30 minutes, AHR 74%

Thursday
Plan was to bring the car to a garage straight after work, do a run and car will be ready for pickup when done.
10.5 miles, AHR 77%, Pace 9:01
Heart rate was rising from bout 7 miles when tiredness was kicking in, also got a call from the garage telling me total cost would be 850, I had budgeted 300, going to have to do it in 2 parts, this will give me a chance to do same route again, had no idea where I was at times which I enjoyed. Nearly an hour after my run and I'm still waiting.

Wottle · 29-07-2017 6:49pm

Friday
5 miles at easy pace, legs tired
Pace 9:20

Saturday
5 miles, first mile was a warm up and then 4 miles at Half pace, give or take.
AHR 83%, Pace 7:49

Wottle · 30-07-2017 11:04am

Sunday
16 miles, ran from Ballyboden to the castleknock roundabout in the Phoenix park and back.
Really enjoyed it and the miles went by quickly.
Heart rate for the start was 140, middle 150, latter stages 160.
AHR 75%, Pace 9:15

My longest run in sometime and felt I could have gone on but I've learnt it's best to bottle that feeling.

Wottle · 01-08-2017 7:42pm

Monday
4 mile cadence run on the treadmill

Tuesday
5 miles Inc 8x400m with 400m recovery.
As expected, for same effort as last week, I was over 2:30 quicker, knew I wasn't right last week.
AHR 85%, Pace 7:57
https://connect.garmin.com/modern/activity/1890211040?share_unique_id=3

Wottle · 04-08-2017 8:57am

Wednesday
30 minutes around Tymon park while kids attended swimming lessons. Did not enjoy the run, missing a spring.
Pace 8:55

Thursday
7 mile run into work for night shift, wore a backpack, very heavy and could feel it in my knees and ankles.
AHR 75%, Pace 9:15

Friday
7 miles home after work with a greatly reduced backpack. Breeze in my face the whole way home, last 2 felt like miles 19 and 20 of a proper lsr. Still nice stress to the body.
AHR 78%, Pace 9:01

Wottle · 07-08-2017 6:51pm

Saturday
4.5 miles, didn't have a plan but for the first mile I felt great and watch beeped at 7:15, still felt good and could see the pace getting quicker 6:59, sense prevailed and I thought I'd relax for a mile and go again but heart rate never really came under control.
AHR 85%, Pace 8:03

Sunday
Just over 5 miles easyish
AHR 76%, Pace 9:02

Monday
Attempted a long run but worked too hard too soon, called it a day after 7 as I've an energetic 2 weeks in work coming up.
7 miles
AHR 84%, Pace 8:19

Was disappointed how last few days of running have gone, feeling sorry for myself, got out of the shower and saw 169.4 pounds on the scale, that translates to a 20 pound loss for the 120 days of running. Thrilled to see this number as the weight loss had stalled for a few weeks, so I stopped weighing myself for last two weeks and then boom!
This weight loss might explain my sluggishness though as I'd say maybe only 1 out of 3 or 4 runs feels good. It could also be the streak and also last weeks 16 miler.

Anyway this week and probably next will be down weeks and then holidays for 10 days, so with all these factors considered I'm knocking the marathon on the head and totally committing to sub 20 for 5k before focus shifts to Berlin half in April.

Wottle · 13-08-2017 7:29pm

Tuesday
Easy 5 miles, Pace 8:43

Wednesday
4 mile treadmill cadence run
AHR 74%, Pace 8:00 approx

Thursday
4 mile treadmill cadence run
AHR 71%, Pace 8:00 approx

Friday
Over to St Enda's park
3.3 miles, toughest run of the week, legs could hardly move despite the easy pace.
Pace 9:14

Saturday
Back on the treadmill for an easy 30 mins, body still crying with stiffness,
AHR 69%, Pace 9:10 approx

Sunday
Feeling better after a good nights sleep in my own bed, determined to get a bit of quality in.
7 miles which included 3x1 mile off 1 mile. Faster miles were 6:49, 6:52, 6:58.
Nice controlled session.

The reason I'm so tired and finding the easiest of runs tough is because I'm running an athletics camp, the last hour of which is me and my team chasing the kids in a very intensive game of cops and robbers. I'm using muscles that haven't been used since I was a kid. Also worked Wed, thur, Fri night in another job. Have a camp next week but thankfully on a 2.5 week holiday from nights.
126 not out.

Wottle · 15-08-2017 5:31pm

Monday
5 miles easy in the rain.
Pace 9:04

Tuesday
5.5 miles after the camp. Through St Endas and Marlay park.
AHR 77%, Pace 8:43

Have had a sore tooth last few days which has got progressively worse, went to the dentist earlier today and I need a root canal, 700 euro!

Wottle · 17-08-2017 6:35pm

Wednesday
A warm run home from the camp.
4.5 miles, AHR 77%, Pace 9:02

Thursday
My 3rd time to do this session in 4 weeks.
8x400m with 400m recovery over my go to 5 miler course, which has plenty of ups and downs, so all 400s are different.

First time I did this was end of July, average per 400 was 104 seconds. Following week the average was 100 seconds and today 94 seconds.
Really pleased with the improvement even if I did puke after the 6th rep (uphill).

Wottle · 19-08-2017 7:59am

Friday
5 mile run into work.
AHR 76%, Pace 8:56

Saturday
5 mile easy before a trip to the dentist.
2x23 second strides at the end.
AHR 73%, Pace 9:01

Wottle · 21-08-2017 6:21pm

Sunday
Out and back course, headed towards Hook lighthouse but visibility was getting bad, maybe 200m, so didn't make it as far as the lighthouse.
5 miles at around 9 minute miling
AHR 77%

Monday
Visibility was even worse today, so drove slowly to the local GAA grounds ( St Mogues )4 or 5 miles away.
A lap of the grounds is 800m, handy. Ran 3 miles with each mile getting quicker, walk break and then I gave flying 30s a go, not a bad attempt if I do say so myself.
4 miles in total.

Wottle · 23-08-2017 7:15pm

Tuesday
3 miles, Pace 9:12
Belly was a little upset on this, needed to call it early, small bit of exploring.

Wednesday
5.3 miles
Very enjoyable run, had my wife drop me at the church, she then drove into fethard with the kids, who entertained themselves in the playground. I followed them into fethard and got there 2 miles later before taking a right up towards Carnivan Bay (one of Ireland's most amazing spots) and then swinging back down.
AHR 80%, Pace 8:35

Wottle · 23-08-2017 7:15pm

Tuesday
3 miles, Pace 9:12
Belly was a little upset on this, needed to call it early, small bit of exploring.

Wednesday
5.3 miles
Very enjoyable run, had my wife drop me at the church, she then drove into fethard with the kids, who entertained themselves in the playground. I followed them into fethard and got there 2 miles later before taking a right up towards Carnivan Bay (one of Ireland's most amazing spots) and then swinging back down.
AHR 80%, Pace 8:35

"It's what you do next that counts"

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