"It's what you do next that counts"

shels4ever · 19-05-2009 06:42PM

Woddle wrote: »

Roughly the same run as yesterday. Legs felt much better.
6.14 miles in 51:55, pace 8:27
Average HR 74%

From miles 1 to 4 I was in bad need of a toilet, so I tried to get to my mothers house, my running style involved me running on my tippy toes with a strange expression on my face, I really thought I was going to embarrass myself but thankfully made it. When finished I decided to go for another 2 miles. Looking forward to my speed session tomorrow.

Best of luck with the marathon training , starting a count down again I couldnt even think about doing another one this year...

MCOS · 20-05-2009 11:01AM

Woddle wrote: »

Well done yourself MCOS, I love reading your race reports.
I hope to shed that much before Berlin, close to a pound a week. The hill running was fantastic, I must admit I missed it, especially the downhill which I would equate it to driving a very fast car at speed around a 90 degree bend, I don't know whether I was being brave or stupid, there is def a thin line and thats probably what seperates the guys at the top like SJ and DP who have mastered the art.
Compared to running on roads, hard to say, you def use different muscle groups and I had not trained to develop these muscle groups and thats why 5 days later I'm still sore and had to miss a 5k race on Saturday :mad:
I def didn't show the respect that the mountain deserves so I think Corrig will be my next one on June 3rd. You thinking of doing a few?

Thanks Woddle. A pound a week is doable but needs some dedication. You have that in spades! I really want to lose a couple of kgs myself. Currently touching 80 but would rather be somewhere close to 76. Problem is a apart from a little softness around the waist its mostly muscle weight. I'm actually going out with a hill running group tonight to run up some hill so that should be fun. Its not a race but it is a bunch of mountain runners as far as I know. I have no plans to do any hill races but I browse the IMRA website simply because its a fantastic website but also tickles the fancy of doing one someday

Woddle · 20-05-2009 12:03PM

MCOS wrote: »

Problem is a apart from a little softness around the waist its mostly muscle weight.

eh

me too

not

Met with ecoli again in UCD, we had different sessions but we still warmed up and cooled down together and having another body on the track helps.

1.25 mile warm up
3x1 mile
1.25 mile cool down

The 3x1 mile splits went as follows, 6:19, 6:23 and 6:33, a little bit disappointed in the last one as I thought I was on pace but with 600 to go it became a struggle. Maybe I should have done them at 6:25 or 6:30. My pacing has really improved I was nearly bang on 1:35 every 400m for the first 2 miles.
Recovery was 2 minutes
Average HR 87%

village runner · 20-05-2009 09:30PM

Woddle wrote: »

eh me too not

Met with ecoli again in UCD, we had different sessions but we still warmed up and cooled down together and having another body on the track helps.

1.25 mile warm up
3x1 mile
1.25 mile cool down

The 3x1 mile splits went as follows, 6:19, 6:23 and 6:33, a little bit disappointed in the last one as I thought I was on pace but with 600 to go it became a struggle. Maybe I should have done them at 6:25 or 6:30. My pacing has really improved I was nearly bang on 1:35 every 400m for the first 2 miles.
Recovery was 2 minutes
Average HR 87%

Its hard to pace but the last 600 was maybe the going out too hard.
Try those times in reverse for a serious workout. Keep it up and paris will be a distant memory.

Woddle · 21-05-2009 06:23PM

So it looks like I'm going to be doing leg 3 of the Wicklow way relay, so today I called upon a route that I havn't done since 02 and I forgot how nice it is (once you get the hills out of the way

)
You start in Ballyboden and then head up stocking lane, which is about 1.5 miles of a climb, then you turn on to mount venus road, which is more along the lines of rolling hills, then in to the back entrance of Marlay park and out the gate beside tree rock hockey grounds and then back to Ballyboden.
6.1 miles in 51:01, pace 8:21
Average HR 74%, legs felt super,

It took me a long time to recover from the 3rock race, maybe 6/7 days so these runs are all about getting certain muscle groups used to going uphill. Really enjoyed this route.
http://connect.garmin.com/activity/5865253

menoscemo · 21-05-2009 06:59PM

Must have just missed you, I work in Rockbrook school so you must have run past me as I was leaving!. I was thinking of doing that exact run myself at lunchtimes but thought maybe tsome of the roads were a bit tight/dangerous. Must give it a go.
I ordered my Garmin 405 today- does that map come up automatically or do you have to match it up with mapmyrun/google maps afterwards?

Woddle · 21-05-2009 07:23PM

menoscemo wrote: »

Must have just missed you, I work in Rockbrook school so you must have run past me as I was leaving!. I was thinking of doing that exact run myself at lunchtimes but thought maybe tsome of the roads were a bit tight/dangerous. Must give it a go.
I ordered my Garmin 405 today- does that map come up automatically or do you have to match it up with mapmyrun/google maps afterwards?

When you upload the data to garmin connect your route will come up marked on the map. The roads aren't that bad and the traffic is very light, it used to be alot worse back in 02 when everyone coming or going to Tallaght would come up over the mountain roads, just 1 or 2 bends to be careful of and obviously the music down very low.

donothoponpop · 21-05-2009 07:54PM

Woddle wrote: »

So it looks like I'm going to be doing leg 3 of the Wicklow way relay, so today I called upon a route that I havn't done since 02 ... then in to the back entrance of Marlay park...

Wrong turn! Yer training route is 180 degrees the other way;)

Woddle wrote: »

It took me a long time to recover from the 3rock race, maybe 6/7 days so these runs are all about getting certain muscle groups used to going uphill.

Certainly, when you're no used to them, hill races take longer to recover from than flats. A good hillrunner told me he did no hard training during the imra summer season, just race, recovery, race; week after week. Also said a rule of thumb is an easy day training for every 10 mins you race. I know there's plenty of great hill runners here who seem to effortlessly move from race to race, but I still had Saturdays race in my legs during training last night.

Woddle · 21-05-2009 08:02PM

donothoponpop wrote: »

Wrong turn! Yer training route is 180 degrees the other way;)

Hi DP, forgive my stupidness but no idea what that means, does it mean my leg is downhill

donothoponpop · 21-05-2009 08:08PM

Woddle wrote: »

Hi DP, forgive my stupidness but no idea what that means, does it mean my leg is downhill

It means there's a big lump of a hill (Ticknock) for you to practice on in the other direction;)

Woddle · 21-05-2009 08:16PM

Oh God no

not today anyway. I'll have a hilly 13 miler on Sunday, recci with earlyevening on Tuesday and the following Tuesday and Corrib also and on top of that I'll do todays route a couple of times, should see me sorted.

Woddle · 23-05-2009 01:13PM

I was going to do a speed session yesterday but I had already ran 5 days in a row, so I curbed my enthusiasm and took the day off in order to bottle that good feeling for another day

This morning 5.06 miles in 40:16, pace 7:57
Average HR 79%

I took note of all my paces last night of McMillan and for my easy runs he has me at 7:42-8:12, so I gave this a go and didn't look at my hr till I got home and was happyish to see it under 80%, I would have liked it more under 80 but it was a little windy and hilly so not too bad.

Just wanted to add that my little one loves running and wanted to go on a run yesterday, so I went with her for the 0.25 mile track around the block. She wanted to wear the stop watch (obviously her daddys girl), she ran it in 2:40 and was nackered, she wanted to go again after her glass of water but I wouldn't let her, she is only 5

I hope to encourage her but at the same time don't want to be a pushy parent but when is the sensible age to get them involved, I thought 5 was too young and maybe it is but then I remember starting to play football for Leicster celtic at 5 and you see them all doing their ballet and stuff...

Running Bing · 23-05-2009 01:37PM

Woddle wrote: »

Just wanted to add that my little one loves running and wanted to go on a run yesterday, so I went with her for the 0.25 mile track around the block. She wanted to wear the stop watch (obviously her daddys girl), she ran it in 2:40 and was nackered, she wanted to go again after her glass of water but I wouldn't let her, she is only 5

Mcmillan puts her at a 7hour 18 minute marathon. Still 120 days to go til Berlin........:P

Racing Flat · 23-05-2009 03:51PM

I think they don't take them till 8 at my club, don't know what the reasoning is.

Woddle · 24-05-2009 12:23PM

13 miles in 1:53, pace 8:41
Average HR 73%

Nice hilly route with my cousin this morning. What a day for running, it would make you want to move to warmer climates and have this weather all year round. I thought I was deadly this morning, put on the shades and my show off the tat black singlet

Going on a picnic now.

I stuck to the schedule for the week, so next weeks schedule will be like this
Mon-60 mins easy
Tue-3x10 min tempo
Wed-60 mins easy
Thu-Rest
Fri-speed session, not sure yet, maybe 3x1 mile again
Sat-14 miles
Sun-60 mins easy

Should I swap Friday and Saturday around?

42 miles for the week compared with 38 last time round

Weight is the same

rainbow kirby · 24-05-2009 01:12PM

Woddle wrote: »

Just wanted to add that my little one loves running and wanted to go on a run yesterday, so I went with her for the 0.25 mile track around the block. She wanted to wear the stop watch (obviously her daddys girl), she ran it in 2:40 and was nackered, she wanted to go again after her glass of water but I wouldn't let her, she is only 5
I hope to encourage her but at the same time don't want to be a pushy parent but when is the sensible age to get them involved, I thought 5 was too young and maybe it is but then I remember starting to play football for Leicster celtic at 5 and you see them all doing their ballet and stuff...

If there's Community Games active in your area she might like to get involved, at her age she'd be able to compete at 60 and 80 metres in the under 8 division.

dna_leri · 25-05-2009 08:50AM

Racing Flat wrote: »

I think they don't take them till 8 at my club, don't know what the reasoning is.

Some clubs run a "little athletics" program for all 5-10's. Our club has this indoors in the winter. See here for a list of clubs and contacts:
http://www.athleticsireland.ie/content/?page_id=1348

Maybe you could start your own for boardsAC:D

Seres · 25-05-2009 02:42PM

thats really cool that your little one likes running, its is so nice to see them decide on their own little passions , i would say leave her a bit and maybe let her guide herself a little, maybe run with her a bit , or let her come with you on the bike ,bring her along to events , i remember i started running by myself at about 8 , if she wants to pursue it she will probably let you know

Woddle · 25-05-2009 02:47PM

Seres wrote: »

thats really cool that your little one likes running, its is so nice to see them decide on their own little passions , i would say leave her a bit and maybe let her guide herself a little, maybe run with her a bit , or let her come with you on the bike ,bring her along to events , i remember i started running by myself at about 8 , if she wants to pursue it she will probably let you know

Cheers Seres, she has already tried the ballet and swimming and the swimming is hit and miss with her at the moment but the running,she loves it, she and my other little one(3) have come out to watch me a few times now. She normally does my cool down with me on the weekend

.

ps, singlet has been sent to you and munstergal.

Seres · 25-05-2009 03:40PM

thanks , thats fantastic , she reminds me of myself , parents had me doing all different sports and i use to love goin out running with my mum , eventual i asked them could i join a club , had actually forgotten that till i read your post

, its nice to see them enjoying sport .

Woddle · 25-05-2009 09:36PM

5.15 miles in 41:12, pace 8 min
Average HR 78%

I went after dinner which I hate, felt bloated but I was too lazy this morning to get out.
For the last few weeks I've been working on my stride, on my easy runs in Marlay park, if you run anti clockwise, then there is a slight decline for about 0.7 of a mile at the little playground, so on my easy runs when I get to this point I speed up and concentrate on quick leg turnover. So today I picked a flatter route and I counted 166 strides per minute at easy pace and then a thrilled 190 when I sped up and without going into sprinting for that minute I was at 5:50 pace, so on the way home I tried to get the stride rate up without speeding up and I got it to 176. So what I've been doing is working but I need to try and do it without thinking.

village runner · 25-05-2009 10:33PM

Woddle wrote: »

13 miles in 1:53, pace 8:41
Average HR 73%

Nice hilly route with my cousin this morning. What a day for running, it would make you want to move to warmer climates and have this weather all year round. I thought I was deadly this morning, put on the shades and my show off the tat black singlet
Going on a picnic now.

I stuck to the schedule for the week, so next weeks schedule will be like this
Mon-60 mins easy
Tue-3x10 min tempo
Wed-60 mins easy
Thu-Rest
Fri-speed session, not sure yet, maybe 3x1 mile again
Sat-14 miles
Sun-60 mins easy

Should I swap Friday and Saturday around?

42 miles for the week compared with 38 last time round

Weight is the same

you asked the question shoul i swap friday and sat around ? Personally i could not run 14 miles(2 hours) the day after an interval session,race,speed session.
the 3 most imp runs are the tempo, interval and lsr.
Try doing the sun run sat and sat run sunday. In other words u have an easy day before one of your keys workouts.

Woddle · 25-05-2009 10:47PM

Cheers for that Village runner, but I've got the Cork relay on the Monday also, so I reckon I'll drop Tuesdays speed session as it would have been a double day as I'll be running leg 1 of WW relay, then I'll do a speed session on Thursday and long run Saturday

If only I was this dedicated in school in trying to fit everything in.

thirstywork · 26-05-2009 11:17PM

Hey Woddle,how did the hill run work out today?
you looking forward to the Wicklow relay?Its one of my fav events of the year and touch wood its gona be good weather.
i will see you on the start line on leg one;)

Woddle · 26-05-2009 11:42PM

Would you believe it, I'm not long back, we got lost :mad::D
Firstly we couldn't find Curtlestown to park the car, we started up Kilakee road and I knew there was a left I had to take but we lost the faith when we saw Kippure on our right, but little did I know I just had to go an extra mile, as I drove home that way as I had a feeling I was right. The plan was to park a car in Curtlestown, which we eventually did and then drive to Kilmashogue which was handy enough. We started off and ran for half a mile and realised we couldn't run any further so turned back, a mile gone already and we were back at the start

So we got on what we thought was the route and passed some deer and saw a rainbow, some amazing views, up to the masts and we were looking for a sign apparerntly 600m on but we never found it, it was getting dark now so we turned back but then we saw another route so we explored that, and nothing there. Over 10 miles of this :mad: painful but I had good company in earlyevening, who I feel very sorry for as its his leg and he'll have to go back out again but at least he knows where not to go.:D
Oh and we then had to head back out to Curtlestown to pick up my car
10.17miles in 1:38:02, pace 9:38
Average HR 76%
http://connect.garmin.com/activity/6165266 , I don't think we were too far off by this

Woddle · 28-05-2009 05:45PM

What a day for a session, I went out to UCD to use the track, couple of other runners on it, normally I have it to myself but I didn't mind and the training a few of them were doing was excellent to watch.
1 mile warm up
8x400 all done between 85-88 with 1 minute recovery
3x200 all done between 33-35 with 2 minute recovery
2x100, the fastest being 14.78, which I was quite pleased with.
1 mile cool down

I figured that because I'm racing on Monday I could get away with the shorter intervals, from now on though I reckon 800s will be the shortest. Half thinking of racing in the 800 next Wednesday instead of up a mountain, we'll see.
Lately I've been feeling that I'm not doing enough, like OBWON I feel I could be doing more. So I might try find a good weights and core program for distance runners.

Really looking forward to Mondays race as I have no idea what state I'm in.

Running Bing · 28-05-2009 09:24PM

Woddle wrote: »

1 mile warm up
8x400 all done between 85-88 with 1 minute recovery
3x200 all done between 33-35 with 2 minute recovery
2x100, the fastest being 14.78, which I was quite pleased with.
1 mile cool down

Thats almost identical to my next workout.

Ill be doing 8-10 400's with 1 minute recovery. Do you have to pay for the track in UCD woddle?

Woddle · 28-05-2009 09:55PM

Free to use and its a great spot, not too far away from my house. If you fancy a session next week, give me a shout. Will you do the 800 in the graded meet next Wednesday

ike · 28-05-2009 10:24PM

Good going Woddle the intervals seem to be the key to getting the speed over the longer distances, you need to be fresh on the day doing them.

Your Berlin countdown is starting to freak me out!

OBWON · 28-05-2009 10:29PM

Woddle wrote: »

What a day for a session, I went out to UCD to use the track, couple of other runners on it, normally I have it to myself but I didn't mind and the training a few of them were doing was excellent to watch.
1 mile warm up
8x400 all done between 85-88 with 1 minute recovery
3x200 all done between 33-35 with 2 minute recovery
2x100, the fastest being 14.78, which I was quite pleased with.
1 mile cool down

I figured that because I'm racing on Monday I could get away with the shorter intervals, from now on though I reckon 800s will be the shortest. Half thinking of racing in the 800 next Wednesday instead of up a mountain, we'll see.
Lately I've been feeling that I'm not doing enough, like OBWON I feel I could be doing more. So I might try find a good weights and core program for distance runners.

Really looking forward to Mondays race as I have no idea what state I'm in.

You are right I always think i could and should be doing more. But very good running tonight

"It's what you do next that counts"

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