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"It's what you do next that counts"

Woddle

Hi everyone,I have decided to start a training log as I enjoy reading other peoples so maybe people will enjoy reading mine, any advice would be warmly welcome, a little backround I first started running in 2001 to 2002 in order to loose weight and just found that I loved it and became an addict.
A few race times from that period are 21/7/02 Irish runner 5 mile 33:49
07/8/02 Naas 4 mile 25:56
06/07/2002 5K Phoenix pk 20:10
25/08/2002 Longford marathon 4:37
07/09/2002 cityswift 10 mile 69:17
I was gutted not to break 20 in the 5k but I ran a mountain race 3 days earlier in Maulin which wrecked me. After doing the Longford marathon which really broke my love of running and gave me a slight knee problem, I tried one more race but in the last mile of that cityswift my knee went again and I limped over the line.
The lessons I learned where valuable 1:Don't do all your training on the road, 2: buy good runners and change them every 2,3 months and 3: not every training session should be hard and against the clock.
I;m currently into week 9 of my training which is 6 days a week and a crosstrain day.
Mon: easy 4 mile followed by a tabata protocol and alot of stretching
Tue: Indoor football
Wed: 4 Mile which includes 1/4 mile fast,1/4 mile slow and a 1 mile test at max speed
Thur: easy 3 mile
Fri: 5 mile of hills
Sat:4 mile easy
Sun slow 7 mile
I own a garmin 305 which is an excellent tool helps me get my distance spot on.I'm currently trying to lose a few more pounds I'm 5:9 and 172 lbs was 183lbs at week 1.
I have done 2 races to date the paddys day 5k in 26:33 which does not correspond with the website results. and the great Ireland run in 54:52, my next race probably the rte 5 mile if not I have already registered for the 5 mile classic in the middle of May.
My main objective this year is an injury free Dublin marathon in 4 hours, I plan to start the Hal Higdon intermediate 2 program on the 23rd of June.
I have recently given up work to be a stay at home dad, I also have a treadmill whish I use for my traing, its great when I bring the oldest to school she is 4 the other watches her cartoons for an hour,she is a good girl.She is 2.I'll keep you guys informed as much as possible, Really enjoy sungods,ike,robbicosta,amadeus,hunnymonster and many others.

Ignore table 28/4/2012

|400m Bronze|400m Silver|400m Gold||800m Bronze|800m Silver|800m Gold||1500m/1m Bronze|1500m/1m Silver|1500m/1m Gold|

|62:83|58:75|55:30||2:24|2:15|2:07||4:59/5:22|4:40/5:01|4:23/4:44|

|3k Bronze|3k Silver|3k Gold||5k Bronze|5k Silver|5k Gold||10k Bronze|10k Silver|10k Gold|

|10:48|10:05|9:28||18:31|17:17|16:15||39:53|37:03|34:39|

|10m Bronze|10m Silver|10m Gold||HM Bronze|HM Silver|HM Gold||Marathon Bronze|Marathon Silver|Marathon Gold|

|1:06:17|1:01:31|0:57:30||1:28:25|1:21:59|1:16:34||3:13:56|2:59:06|2:46:35|

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Krusty_Clown

LOL. I haven't actually been doing any extra mileage for the 1K mile challenge recently, just sticking to my program, so my rank/completion will be determined by Mr P. and Mr D.

I'm hoping I wont need too much rest after Connemara, as I'm not running it competitively, so I'm thinking 7-14 days. Then just the final haul towards Edinburgh. After that, I'll take a break from marathon training, and see if I can find a suitable 10k or two, then kick off a 12 week program for Berlin. Phew. I think I'll continue to do a spring marathon in future, but will just do the one, and try and avoid the 24 week marathon program, which just feels too long (even though there's another 12 weeks to go!).

You wont notice the time coming until Paris. Your taper starts this weekend!

Woddle

I was originally going to do a 3 week taper but have decided on 2 weeks which worked well for me last year and gives me a bit more time to make up for last week.
Good idea doing a 12 week schedule for Berlin, I would have given up long ago on a 24 week schedule fair play for sticking at it hence why you probably will only need the 12 for Berlin. Am I right in thinking sub 3 is your goal for Berlin?

Krusty_Clown

Yep, that's the plan. That is assuming I go sub 3:10 in Edinburgh ( and book my place for Boston next year in the process!). I'm sure we'll have a group targetting Berlin for the sub-3, much like Amadeus, Slogger and Mr Motivator.

Woddle

4 nice miles today while testing out 2 pairs of runners, I'm looking for a new shoe for the marathon, sth light but still supportive and I think I found it in another pair of pearl izumis

4 miles in 28:47, pace 7:12
Average HR 78%

MCOS

Krusty_Clown wrote: »

Yep, that's the plan. That is assuming I go sub 3:10 in Edinburgh ( and book my place for Boston next year in the process!). I'm sure we'll have a group targetting Berlin for the sub-3, much like Amadeus, Slogger and Mr Motivator.

Jealousy

Boston and Berlin are both on my wishlist...

I believe yourself and Woddle going sub 3 this year would be the most impressive progress I've seen from the regular dedicated runners on this Forum (Unless of course MarieC repeats her 08 progress!)

ike

Hey Woddle best of luck with the 5K tomorrow - it shouldn't be a question of going sub 20 at this stage but a question of how much under 20 you can go. You should be at least 30 sec under.

Woddle

Cheers Ike and my positive mental attitude tells me I will do it, I will do it

Feeling much better today, I was taking a few flu tablets and pharmaton and they seemed to have worked.
Since and including Ballycotton all my runs have felt laboured but tonight I felt bouncy and I loved tonights run, the body finally feels its in sync again.
5.09 bouncy miles in 39:33, pace 7:46
Average HR 77%

I have 4/5 tough and priority sessions left, Monday I have a planned 20 miler and I have a bit of help organised for this to help keep the feet turning over. I'm looking at keeping the pace between 8:00-8:15 and will be using gels every 25/30 mins and this will be my last long run, when I look back over the training this year, I have come to the conclusion that I did my first 2 20 milers a little early in the schedule and is probably why I was so tired over the last 2 weeks, which is perhaps when I should have been tapering, so I def think I was 2 weeks ahead of myself but I'll rescue that over the next 10 days.

TheRoadRunner

Woddle wrote: »

so I def think I was 2 weeks ahead of myself but I'll rescue that over the next 10 days.

Good man, glad to see the positivity back in your posts. I think the mental side of marathon running (and running in general) is sooooooooooooo important. Shake 'n' Bake

Woddle

Cheers and you played your part in that, another plus to our very supportive running community.

Woddle

I was up early this morning and I was feeling very anxious, I really feel like crap on race day, I really need to change my attitude. I had a nice time trying to chill out with the wife and kids beforehand in St Stephens green, kids were racing each other and I had the 5 year old practicing running on the balls of her feet

I did a very small warm up as I realised I forgot to use my sinex so I legged it back over to the wife, really needed the sinex as my nose was blocked solid.
I started a little further back than I should have but wasn't overly concerned until I got to the first corner, everyone was in my way this probably led me to speed up and I reckon I did the first half mile close to 2:50, it was time to slow down but then I remembered sth Racing flat said in a thread a couple of weeks ago about just going out hard and trying to hold it, so thats what I decided to do. Mile 1 5:59. Mile 2 was uneventful and it saw me drop my pace to 6:23. After mile 2 I kind of knew I just had to hang on and found it hard but surprisingly did mile 3 in 6:17.
Krusty Clown passed me with about 1k to go and he tried to bring me with him but I couldn't go with him (he looked very strong), my wife and kids were at the finish so I decided to try and give the last 1/4 of a mile a bash and I did and must have passed about 8-10 people on Dawson street alone.
It was a pb and I was chuffed but extremely dizzy, so I just tried to find my wife quickly and get some fluids. Finishing time (chip) 19:25. I have never pushed myself this hard before, very rewarding when it goes right, knowing you had nothing else to offer.
This was my first race back in the comeback last year, and one year on and I took over 7 minutes off that time

3.14 miles in 19:25, pace 6:10
Average HR 92% with a high of 198.
http://connect.garmin.com/activity/2541111

I think alot of Boards AC runners had a good day, look forward to hearing about it.

Peckham

Good run. More importantly, were you wearing the Boards AC singlet?

Woddle

Cheers Peckham, no I thought I better wait till we get the all clear from the county board

but we were well represented

RacoonQueen

Congrats Woddle. Is that the first sub 20 for 5k for you?

Running Bing

Great time today for you Woddle.

Very impressive to get so far under 20 mins. Great progress in a couple of months. That must give you some real confidence for Paris.

Woddle

mp1972 wrote: »

Congrats Woddle. Is that the first sub 20 for 5k for you?

Cheers MP1972
No when I was younger I did a few sub 20s but can't remember where or exact times, so I'll count today as a new pb.

rainbow kirby

Big congrats on sub-20 - great to hear

RacoonQueen

Woddle wrote: »

Cheers MP1972
No when I was younger I did a few sub 20s but can't remember where or exact times, so I'll count today as a new pb.

Remember you aiming for the sub 20 in other races and narrowly missing out.
Great chunk off last years time too, it always makes you feel even better when you cut something so massive off the same event from a year before, always shows you how far you've come. Should be a great boost for you coming up to Paris.

donothoponpop

Yeah great time there Woddle, Sub40 for the 10k this summer for sure.

Being a bit anxious on race day is normal enough, as it gets the adrenaline flowing, which you used to your advantage by running hard from the off.

ike

Well done Woddle glad to see you beat my prediction by 5 sec!

showry

some running Woddle, well done

stmochtas

Woddle wrote: »

I was up early this morning and I was feeling very anxious, I really feel like crap on race day, I really need to change my attitude. I had a nice time trying to chill out with the wife and kids beforehand in St Stephens green, kids were racing each other and I had the 5 year old practicing running on the balls of her feet
I did a very small warm up as I realised I forgot to use my sinex so I legged it back over to the wife, really needed the sinex as my nose was blocked solid.
I started a little further back than I should have but wasn't overly concerned until I got to the first corner, everyone was in my way this probably led me to speed up and I reckon I did the first half mile close to 2:50, it was time to slow down but then I remembered sth Racing flat said in a thread a couple of weeks ago about just going out hard and trying to hold it, so thats what I decided to do. Mile 1 5:59. Mile 2 was uneventful and it saw me drop my pace to 6:23. After mile 2 I kind of knew I just had to hang on and found it hard but surprisingly did mile 3 in 6:17.
Krusty Clown passed me with about 1k to go and he tried to bring me with him but I couldn't go with him (he looked very strong), my wife and kids were at the finish so I decided to try and give the last 1/4 of a mile a bash and I did and must have passed about 8-10 people on Dawson street alone.
It was a pb and I was chuffed but extremely dizzy, so I just tried to find my wife quickly and get some fluids. Finishing time (chip) 19:25. I have never pushed myself this hard before, very rewarding when it goes right, knowing you had nothing else to offer.
This was my first race back in the comeback last year, and one year on and I took over 7 minutes off that time
3.14 miles in 19:25, pace 6:10
Average HR 92% with a high of 198.
http://connect.garmin.com/activity/2541111

I think alot of Boards AC runners had a good day, look forward to hearing about it.

Congrats my man. Can't wait for the day I can say I did a sub-20. Amazing improvement in 12 months.

TheRoadRunner

Savage running. Absolutely savage. You didn't just break 20 minutes you gave it an all mighty kicking. I just check last years results and you were just under 27 minutes. You have knocked 7.5 minutes off this. Huge improvement in 1 year and a great inspiration to anybody else who ran this today as their first race.

In terms of other races you have ran this is your greatest performance to date IMO. Did you plug your time into McMillan (and your time from last week) ? Time to start believing in the training you have done to date. You are on track !

Sub 19 in Rathfarnham (October) is a very realistic possibility.

Well done again

McConkey

Well done Woddle, it must be great to see such improvements in a year.

asimonov

McConkey wrote: »

Well done Woddle, it must be great to see such improvements in a year.

+1, 6:10's a great pace that will stand to you later in the year. Good work.

lunar racer

hey woddle,well done on the pb.sometimes people get bogged down with splits ect and i personally prefer to just race on race day and make your mistakes you will but you learn from them.
anyone plan on doing soem graded meet races on the track in the summer?
great way to evelop your speed and will stand to you over 5k and 10k races...

Woddle

Thanks everyone for the nice comments (really helps with motivation, especially towards the end of this cycle)
Plan for this morning was to do a 20 miler, 10 on my own and then time it so I could do the next 10 with MrK.
Left the house at 7:20 and got my 10 done average pace was 8 mins but when I finished I was shattered, so already in my head I had cut the next 10 down to 6, So off I went for the next slog but when I got to Marlay I told MrK to go off on his own and I'll meet him after, so I got 4 done and then another 2 after a bit of a break. I had wanted to do this session tomorrow but I wouldn't have had the company. All in all not what I wanted but still a good days running.
16.1 miles in 2:12:03 with 2 rests in between.
Average HR 78%

Running Bing

I have a question for you Woddle.

You ran just over 20 mins in the 5k on new years and you ran 19:25 yesterday. Thats quite a jump off marathon training. What do you put that improvement down too? Do you think you just had a bad race on new years or do you put all that improvement down to training?

shels4ever

Woddle wrote: »

I was up early this morning and I was feeling very anxious, I really feel like crap on race day, I really need to change my attitude. I had a nice time trying to chill out with the wife and kids beforehand in St Stephens green, kids were racing each other and I had the 5 year old practicing running on the balls of her feet
I did a very small warm up as I realised I forgot to use my sinex so I legged it back over to the wife, really needed the sinex as my nose was blocked solid.
I started a little further back than I should have but wasn't overly concerned until I got to the first corner, everyone was in my way this probably led me to speed up and I reckon I did the first half mile close to 2:50, it was time to slow down but then I remembered sth Racing flat said in a thread a couple of weeks ago about just going out hard and trying to hold it, so thats what I decided to do. Mile 1 5:59. Mile 2 was uneventful and it saw me drop my pace to 6:23. After mile 2 I kind of knew I just had to hang on and found it hard but surprisingly did mile 3 in 6:17.
Krusty Clown passed me with about 1k to go and he tried to bring me with him but I couldn't go with him (he looked very strong), my wife and kids were at the finish so I decided to try and give the last 1/4 of a mile a bash and I did and must have passed about 8-10 people on Dawson street alone.
It was a pb and I was chuffed but extremely dizzy, so I just tried to find my wife quickly and get some fluids. Finishing time (chip) 19:25. I have never pushed myself this hard before, very rewarding when it goes right, knowing you had nothing else to offer.
This was my first race back in the comeback last year, and one year on and I took over 7 minutes off that time
3.14 miles in 19:25, pace 6:10
Average HR 92% with a high of 198.
http://connect.garmin.com/activity/2541111

I think alot of Boards AC runners had a good day, look forward to hearing about it.

Savage running well done.. Thats 2 pb's in 3 week and your not feeling good..

. Next stop sub 18 for 5 k

I'll be running a 5k in 2 week time myself but don't think i'll getanywhere near the 20 mark yet...

Woddle

Babybing wrote: »

I have a question for you Woddle.

You ran just over 20 mins in the 5k on new years and you ran 19:25 yesterday. Thats quite a jump off marathon training. What do you put that improvement down too? Do you think you just had a bad race on new years or do you put all that improvement down to training?

I actually thought I had a good race on new years day and was gutted afterwards to see that I lost out by 8 seconds.
I think the main reason for yesterday was effort, my average HR for the new years day race was 88% compared with 92% for yesterdays, also I had no main plan for yesterdays race until about 1/2 a mile in when I just thought fcuk it lets try keep this effort up and see what happens, whereas new years day I knew my splits had to be 6:24 for sub 20 and I tried to stick to that.
Racing flat mentioned in a thread a while back that for shorter races a study (I think or perhaps I read it somewhere) showed that going out quick and trying to hold on outperformed the even pacers or sth like that.
Also when I was having a good run of training, 2 sessions stood out for me, one was a Tuesday 10 miler@ what I thought was my 1/2 marathon pace and the second session was 5x1K@5k race pace which I found tough but def believe it stood to me.
I must admit after yesterdays result I'm really looking forward to concentrating on the shorter stuff.

christeb

^ good post.

I agree, it is a great buzz going around the shorter stuff, tough as it may be at the time. I suppose that basic human action of running as fast as you can has great appeal.