"It's what you do next that counts"

5.17 miles in 44:16, pace 8:33
Average HR 71%
Legs still felt a little heavy, but nice run, I'll do a short run tomorrow down to the pub to get my car.
I'm going to start putting my average heart rate for each session down, as I'm going to do some training based on heart rate.
4 Goals so far

1 Jingle bell 5K sub 20 (pb 20:10 in 2002)
2 Raheny 5 mile sub 33:30(pb 33:4? in 2002)
3 Paris marathon sub 3:30 this will be based on pfitzinger 12 week program 55 miles
4 Berlin marathon, too far away to set a time, I'll see in April

and if I can set other pbs for 10k and half I'll be happy.

The finish is a feeling I can't really explain, but sure I don't have to tell most of you guys this after the Dublin marathon, I am itching to do another already,my Berlin finishers photo finally came

Hey Gerard, back in 2002 running was going well, training was nothing though compared to what I'm doing now, I was training for Dublin marathon when I got talked into going up to Longford and my stupidity came back to bite me in the arse, it was the worst experience of my life, finished it in 4:30 and in great agony, the following week I ran the cityswift 10 in 69 mins but injured myself in the last 1/2 mile and just got fed up and sulked and packed it in but over the next 6 years I began to pack on the weight aswell, hence my rebirth in Feb this year, and with a little bit more maturity hopefully I can continue to progress.
And I'm not as mad as you I have changed my mind on doing the aware 10K, I'm still going to go to it though but as a photographer. I will still do the marley 5k though but it won't be max effort, more of a trial run for the jingle bells the following week which is the main goal. When are you going to get a log up yourself as your fairly solid and I for one would be interested in reading it.

4 miles on the treadmill today in 33:30, pace 8:22
Average HR 72%, indoor football tonight.

Peckham wrote: »

Nice photo Woddle - how do you keep the hair so slick over 26 miles, or do you get "hair and makeup" before going in front of the camera?

Just glad there were no close ups, I had salt streaming down my face

Rest day on Wednesday, I was very tired from the indoor football on Tuesday, it just finishes so late at night.
Today 5.15 in 40:26, pace 7:51
Average HR 83%
I was aiming for 2 miles at tempo pace(7:05 according to JD) couldn't manage it so just threw in 2 bursts, first one 0.75 miles in 5:17(7:05 pace) and the second one was 0.50 miles in 3:17 (6:34 pace), I found these tough, looking forward to getting into the schedule properly next week as this week I'm just not feeling it.

I took Friday off as I wanted to be as fresh as possible for the 6K beach run with the bhaa.
I got down on to the beach and it all felt calm and not too cold. I was rearing to go. Hooter went and I started off a little fast but I thought to myself I'll just hold this for a couple of mins and then find my proper pace, I read somewhere that it's ok to let yourself go at the start of a race, something to do with adrenaline or something. I got into a nice pace going through the first mile in 6:28. Heading down towards the turnaround and my watch still had not beeped so I knew we would def be under 4 miles for the distance, as I turned the wind just hit me, mile 2 in 6:44. The wind was tough and my pace had dropped to 7:30, I wanted to stop so badly but managed to trick the mind. mile 3 in 7:32. I was getting ready for a burst at the end but I couldn't see where the finish was, and then with about 300m to go I stepped it up, crossing the line in 27:03
3.87 miles in 27:03
Average HR 90%
The cobwebs are gone and I was fairly happy with my performance, the pace was 6:59 a mile so I reckon at this moment in time I;m under the 35 min barrier as that wind was mental, really looking forward to the jingle bells 5K.

Tuesday
Treadmill:2 mile warm up, followed by
5x40 seconds @10 incline & 9mph, rest in between 30 seconds
5x30 seconds @10 incline & 9mph, rest in between 45 seconds
1 mile cool down. and then straight into the car for indoor football. Very tired this morning.

Ok so tempo session on Friday didn't happen, nor did any kind of running Saturday and Sunday. My motivation had been at an all time low and I figured that it's possible I'm still not recovered from the marathon, so I took 3 days off with no intention of running. I have put a sub 20 at jingle bells as 50/50 but I'm not going to kill myself training for this, so if it happens great if it doesn't oh well, I'll try do a pb in Raheny instead then. Just I've been feeling so tired and I think I rushed back into it too soon and it's hitting me now.
So the plan of action for me is to sit down tonight and work out what I want from 09 and not worry too much about the rest of 08.
Today I decided not to try and do 8x400 but I'll do 4x400.
So 2 mile warm up, followed by 4x400 @1:29,1:22,1:23 & 1:23, then 1.5 mile cool down but as I was cooling down I started feeling guilty for only doing 4x400 so I finished with a 0.50 miles in 2:57.
Feel alot better for getting out, I'll see how I am tomorrow

I think your right stipes, I'll still do jingle bells but my focus is more towards raheny.
Tuesday night 5.8 miles in 49:07, pace 8:28
Average HR 75%
Met Gerard on the way, sorry if I deafened you with my hello, had off the ball on the radio
Went indoor football straight after the run, quite tired now.

stmochtas wrote: »

Six pointer this weekend

Yeah I fancy us to do Blackburn, it's on sky sports Sunday morning
No running on Wednesday,
so back at it today 4.8 miles in 39:24, pace 8:12
Average HR 74%
I'll be busy tomorrow and Saturday so not sure if I'll get a run done, so maybe a long one on Sunday.