"It's what you do next that counts"

Fair play Woddle,

Looks like you're keeping busy. The log is gargantuan now. I've only just logged back in to boards today looking for info on the Aware race. I abandoned my log about three months ago. Work ramped up & I've been tending to avoid computers on my days off! Happliy I've kept up the training tho!

I'll have to take some time & go through your log. What's the next big target for you?

I applied for Ballycotton 10' entry this week & am planning the Zurich marathon next year. London was full & I couldn't commit to raising £1500 sponsorship for charity so I figured the Zurich marathon (which is held on the same day) was the next logical option..

Well done Woddle - plenty of time to get the sub 20 at least you now know where you stand

Woddle wrote: »

I got home, blood on my socks and my new runners,

Also I've booked Berlin for September

Was the blood just from rubbing? It might be something that once they are broken in they are fine, or it could be that the fit doesn't suit you, maybe the 'cup' is too high for you and so rubbing off just below your ankle. The first time I wore flats, I thought they were incredibly uncomfortable - just seemed to have no support, but after a few races I was used to them and always race in them now. I like to warnm uop in normal trainers and then put on flats and do a few mins in them just before the race - you feel so light in them after the normal trainers.

I occasionally get rubbing around my Achilles/ankle with normal shoes, if so I place some simple insoles/arch supports into the shoe, to raise me up a tad to clear the rubbing. Just the 7quid medial longitudinal arch suports you can get from any chemists, the ones that just go to the ball of the foot. However, I would not do this with my running shoes as I would not want the extra weight...

Delighted to see your Berlin target. Well within you I think. One of the fellows running with us went from 3.35 to 3.01 in a year (would have gone comfortably sub 3 I think but for an Achilles injury and subsequently trying to squeeze the last 22 in a week before Dublin); another went from 3.20 to 2.55 in a year and a few years back one of our better runners went from 3.15 to 2.35 in a year. The first 2 are normal run of the mill runners like me and you though, and one had done around 8 previous marathons in the 3.15-3.30 range. He puts the sudden dramatic improvement down to more focused consistent training.

You can probably guess what I'm going to say....knock Paris on the head!!! What about asking the wife if you can go shopping with her in Paris 'instead of doing the stupid marathon?':D I don't see what doing another marathon will add to your training. Endurance is not a problem to you as evidenced by 3 marathons in 9 weeks with PBs in all 3. So what you might need to focus on is your ability to run faster, for longer.

My advice would be to split the year in two and concentrate on the first half on improving your 10mile/half marathon times and the second half on the marathon. There's a 10mile in Waterford in mid February usually which might suit you, or Ballycotton March 8th. Then maybe in April/May do a half marathon. I wouldn't bother with Connemara, but maybe Omagh, Berlin, Bantry-Glengarriff...Hopefully by training specifically for 10mile to half, you'll smash your time in both and really improve your lactate threshold.

Then after a short break, a week or so, launch into a typical marathon training plan late May/early June. In this manner by the time you do a 10mile and half marathon as part of your Berlin training (July/August), you'll have great targets to go for, that you'll have to work hard to beat, but through continuing improved fitness, you probably will. 6 or so 20-22 mile runs on top of this new improved lactate threshold and you'll give yourself a great chance to reach your marathon target.

Two other things I would suggest...

Pick and chose your races wisely. A 10 mile on Saturday and a 22mile on Sunday might serve you better than a 5k Sunday race, which means you miss your long run and have a low mileage week. So race every 3 or 4 weeks, but unless it is a long race I wouldn't train down too much. Don't race every race there is.

Can you train with others for some sessions? I know you are involved with Boards AC for races etc., but I don't think the likes of Sportsworld or Rathfarnhman near you would have any objection with you joining in their sessions. Doing some speedwork and long runs with others will more than likely bring you on. Even if only occasionally.

Anyway, my 2 cents, fairly predictable as usual! Best of luck with it, I'll be following your progress with interest.

Woddle wrote: »

Races I have planned

Stephens day 5K
New years day 5K
Raheny 5 mile 25/1/09 target sub 34
Dungarvan 10 mile 1/2/09 sub 72
Ballycotton 10 mile 8/3/09

Might be hard to run a good 10mile just a week after a 5mile, but could be good training all the same. If doing both 10miles I'd be looking at doing a top Raheny, and using Dungarvan as a training run on the way to a top Ballycotton.

I have done the Stephen's Day/NYD combo before, see it as a good way to keep the speed sessions up over Christmas, but even though it's only 5k, the legs feel heavy towards the end of the NYD 5k...but again, probably good training on the way to Raheny.

Did you measure the distance of the Jingle Bells race? A few people weer wondering if it was a bit short considering the times were so much quicker than last year, but perhaps this was just because the course was shifted forward so that there was more downhill at the end making it a greater net downhill course than last year?

Glad to hear you sorted out the Garmin. That's a hell of a run (accidental pun!). Interesting to look at your heart rate against the elevation profile. It didn't drop too much on the downhill. You must have been pushing it quite a bit. Great cardio workout!