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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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christeb

Woddle wrote: »

Good question, I normally do them both ways throughout my marathon cycle but today I planned to run a couple of fast miles in between but after half a mile I knew that was out of the question but I still wanted to add sth along the way so I decided on the strides, I go every 0.93 miles and wait till the watch beeps to mark a mile and I must say doing them as I did today really adds to your concentration which I need. Keep up the good work yourself, how you finding the no or little rest days?
I personally am loving it and out of the last 22 days I've only had 2 days off, I plan my next day off to be next Monday

So far so good, I took last Fri off but prior to that *checks sched* I had 13 days on the trot. Nothing planned off in the foreseeable future, although I have a work thing on Thurs, might be too tired to do anything in the AM due to the Duathlon tomorrow night. It's amazing the complex planning that goes into running one little race in October!!!

Woddle

christeb wrote: »

Strides today? Do you not think you'd benefit more from them if you did them at the end of the sesh, as tergat says? I initally thought they should be done as you did today, but that post explained it well thast they should be done in one set at the end, feeling relatively comfortable.
Just a thought and keep up the good work

Good question, I normally do them both ways throughout my marathon cycle but today I planned to run a couple of fast miles in between but after half a mile I knew that was out of the question but I still wanted to add sth along the way so I decided on the strides, I go every 0.93 miles and wait till the watch beeps to mark a mile and I must say doing them as I did today really adds to your concentration which I need. Keep up the good work yourself, how you finding the no or little rest days?
I personally am loving it and out of the last 22 days I've only had 2 days off, I plan my next day off to be next Monday

ecoli

christeb wrote: »

Strides today? Do you not think you'd benefit more from them if you did them at the end of the sesh, as tergat says? I initally thought they should be done as you did today, but that post explained it well thast they should be done in one set at the end, feeling relatively comfortable.
Just a thought and keep up the good work

THey can be done during as i used to do this also as can help simulate a change of pace during your running and as long as you keep them relatively easy so dont take anything out of you.

christeb

Strides today? Do you not think you'd benefit more from them if you did them at the end of the sesh, as tergat says? I initally thought they should be done as you did today, but that post explained it well thast they should be done in one set at the end, feeling relatively comfortable.
Just a thought and keep up the good work

Woddle

9.68 miles in 1'19'09, pace 8'11, including 9x100 meters after every 0.93 miles
Average HR 73%
consecutive days running 7, distance 49.15

Month of June total 154 miles
Rest days 6, 4 of which were taken in the first 8 days :rolleyes: I'm happy with the comeback since then.

Target for July 200 miles and 2/3 rest days and more pmp runs

Oh and to finish the 1000 mile challenge

Woddle

Amazingly I did the exact same time as yesterday for the exact same route.
7.17 miles in 58'53, pace 8'13
Average HR 71%
consecutive days running 6, distance 39.47

kevinkilbane

fair play today woddle. dont know how you made it 7miles. i needed the rest day. little stiff this morning. so i went to croke park, had a few drinks afterwards, and didnt run at all. training has started though, i swear!
enjoy wexford, eat well, and maybe even take a rest day you crazy crazy man ha

Woddle

I was very stiff today but said I would go out for 4 or 5 but once out mile by mile I got quicker and loosened up and ended up doing 7. I'm going to try and replace my 5 mile runs with 7 mile runs. I'm heading to Wexford on Tuesday so I have the perfect route for this Hook to Duncannon where I'll get the wife and kids to meet me and hopefully the good weather will continue and allow me to have a dip in the sea. My training tends to suffer when I go to Wexford through being lazy but not this time

7.15 miles in 58'53, pace 8'14
Average HR 68%
consecutive days running 5, distance 32.30

BeepBeep67

Not the best food choice :rolleyes:.
I find for a session or a race I need to leave 3hrs and keep the food quite neutral, non acidic and nothing that would promote bowl movements (high fibre, beans, eggs).
If it's a morning run it's porridge and a banana, if it's the 2nd or 3rd meal of the day it's plain pasta or non wheat cereal with a small amount of milk and if I'm out and about it's something like oat cookies or flapjacks.
Mike's a nice chap alright and getting back into form - did he try to sell you anything

Woddle

BeepBeep67 wrote: »

Out of curiosity what did you eat and how soon before the run did you eat?

This is what will make me sound more stupid, they had no brown bread rolls left, so I went with a white bread roll with my usual ham,cheese,tomatoe and egg. Not the best choice but I wasn't really thinking that far ahead.
I saw a guy in your club colours so I said hello, he was parked beside me and I don't thik he could believe his eyes, seeing me an hour and a half before the race munching on this roll. Nice chap, Mike was his name,english bloke.

Roadrunner your dead right I should have given it a miss, I'm so stiff and I didn't think I did anything too strenous.

BeepBeep67

Congrats on the PB - I know you were hoping for faster - but stick down to experience and move - I was surprised you were racing after the session with Tingle - head down for the 5 miler now!

Woddle wrote: »

I now know for a 100% that eating before races does not suit me,

Out of curiosity what did you eat and how soon before the run did you eat?

TheRoadRunner

Well done on the PB but if I'm honest I would have skipped the race if I were you. You probably stretched muscles you didn't even realise you had this afternoon and injury can very easily follow fatigue. Having said that I have done similar things in the past so ignore at your discretion

Woddle

Had a very informative session with Tingle, see here, def learned alot and can add it to my schedule.
After that I headed up to Dunshaughlan for the 10k, the plan originally was to get under 42 and get as close to 40 as possible. The other things I wanted to try for this race was 1/to try and eat before a race(couple of hours) and 2/ to start of slow and work in to it.
I now know for a 100% that eating before races does not suit me, don't know how many times I swallowed my own vomit during the race and am happy enough not to try again. Regarding starting slower, this I did 6'42 for the 1st mile compared with 6'16 for a 5 miler last week. 6'46 for mile 2, started to feel unwell here and ral3 went passed me and tried to get me going but I had made my mind up I was done and I didn't really mind in the least, so I started to slow down the pace and the next few mile splits were 7'36, 7'43 and 8'05 then I picked it up knowing the end was in sight and ran 8'20 for the last 1.2 miles.
Overall I'm happy, great course and I'll be back next year, got to meet alot of people, which I'm really enjoying doing

oh and it was still a pb by 9 mins
finish time 45'12
consecutive days running 4, distance 25.15

Thanks again to Tingle and everyone who turned up for the session, it was excellent.

BeepBeep67

Woddle wrote: »

I must state, we(she) still has a good bit to go, can't wait though

Congrats to both of you - I'm gonna stick with 2

Woddle

tisnotover wrote: »

congrats on the baby Woddle and best of luck tomorrow in the 10k!

I must state, we(she) still has a good bit to go, can't wait though

tisnotover

congrats on the baby Woddle and best of luck tomorrow in the 10k!

MoonDancer

Hi Woddle, Congrats on the baby news!!
Wishing you all the best of luck

Woddle

jlang wrote: »

Where was that thread about how many miles you should be running to end up with a boy or girl?

Forgot about this
Looks like I'll be having a third girl so

jlang

Where was that thread about how many miles you should be running to end up with a boy or girl?

TheRoadRunner

shels4ever wrote: »

So is TheRoadRuner branching out into family planning now?

Yep, I provide a mobile service. I give advice on different techniques during training.

shels4ever

TheRoadRunner wrote: »

Ha Ha. Congrats to you and the OH.

Yes I can vouch that this was a well laid (hmm hmm ) plan. At the time and even now I wasn't too sure if the Mrs had been consulted You didn't surprise her and sabotage her in any way now did you ?

Congrats again.

So is TheRoadRuner branching out into family planning now?

TheRoadRunner

Woddle wrote: »

Getting her pregnant was a well thought out plan, theroadrunner can vouch for that, I told him the plan months ago, and that was if I have another kid I'll get another 5 years of work* and can concentrate on good training(stay at home dad)

Ha Ha. Congrats to you and the OH.

Yes I can vouch that this was a well laid (hmm hmm

) plan. At the time and even now I wasn't too sure if the Mrs had been consulted

You didn't surprise her and sabotage her in any way now did you ?

Congrats again.

ecoli

RacoonQueen wrote: »

Congratulations Woddle. What is with this baby boom...about 5 people in work have recently announced pregnancies.

Its the dreaded "R" in times like this there always an increase. Wait till winter kicks in will be worse:D

RacoonQueen

Congratulations Woddle. What is with this baby boom...about 5 people in work have recently announced pregnancies.

Sosa

Congrats woddle....you are starting your own mini army

shels4ever

Great news good work

ecoli

Congrats on the third. keep this up and Boards Ac will have its own army of juvenilles before to long:D

Peckham

Great news. Does this plan you mention have it all timed around particular races (i.e. get a big marathon done just before the baby is due, and then take a few months recovery)?

showry

great news Woddle, congrats

jlang

Woddle wrote: »

another 5 years of work*

.. or another 5 years off work?

Congratulations!