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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

Good luck with the new goals. When will you do the 10k? I'm really looking forward to doing one soon, but there doesn't seem to be any that suit the Berlin schedule. When the marathon's over, I might concentrate on racking up a good 10k time in December. The sub-40 is well over-due.

BTW: I'll be looking out for you 150m before the finish line in Berlin, to see if I can get you to sprint to the line. Revenge will be mine. ;o)

Woddle

Krusty_Clown wrote: »

Good luck with the new goals. When will you do the 10k?

BTW: I'll be looking out for you 150m before the finish line in Berlin, to see if I can get you to sprint to the line. Revenge will be mine. ;o)

The 10k will be last on my list, the aware 10k in December.

Never mind shouting at me, your job is to make sure you have a pint ready for me at the finish

You could be waiting a while

Woke at 5:30 and out the door at 6 but from the off I didn't feel well, so 6.8 miles and the 22 miler has been postponed till Monday.

Slogger Jogger

Nice to have you on board the training logs Woddle. Nice goals. Plenty to go for there. Good luck with it.

Woddle

Today a friend wanted to run a loop of his and try run it quickly, I was to run to him about a mile a way and up Stolking lane, I flew up the hill and felt very fresh. I have not felt like this in a long time. So of we went then and I could tell after a few miles that he wouldn't be able to keep up so I would go off a bit and then jog slowly and wait for him. In fairness he has cranked up the milage this week averaging over 10 a day and it was starting to show. Every hill I saw I would fly up it, we were ticking a long at about 7'50 pace, after 6.5 miles the bounce was slowly going. In the end I gave the last half mile a wack and averaged 6'50 pace. So

9.34 miles in 1'13'11, pace 7'50
Average HR 79%

I could see myself holding that pace till the 15 mile mark and then collapsing which is what I'm going to try in Berlin but remember Dublin is the new goal

shels4ever

Woddle wrote: »

, pace 7'50
Average HR 79%

I could see myself holding that pace till the 15 mile mark and then collapsing which is what I'm going to try in Berlin but remember Dublin is the new goal

Your going to try the collapsing at 15 miles in Berlin

...

Good running today , great to be feeling good coming upto a race.

Woddle

shels4ever wrote: »

Your going to try the collapsing at 15 miles in Berlin ...

I've worded it badly alright

for the record I do plan on finishing Berlin.

Woddle

5.03 miles in 43'07, pace 8'34
Average HR 71%
I was maintaining a nice easy pace till I saw ahotty running towards me at the end of my run, it was my mates ex girlfriend from years gone by so I put in a bit of a sprint as I was passing her (forgot to suck the belly in though

). So childish

Off to a wedding now to get blottoed

Woddle

Last week I missed my 22 miler and I was a bit annoyed over this. I then looked at last years marathon build ups and realised that I did my longest run 4 weeks out and raced the last couple of weekends before D day, this approach seemed to work, last year anyway.
So with this info I decided to run my 15 miles this morning at a decent effort, what that effort was to be, I didn't know.
Now this morning before my run I finished the last chapter of Running with the Buffaloes, this might have inspired me somewhat as I ran the first mile in 7'29.
After that I decided I would try and finish the run at an average pace of 8 mins.
I ran the first 5 miles in 38'01, pace 7'36, elevation -19

The second 5 was all uphill and tough as hell
I ran it in 41'59, pace 8'24, elevation +425 meters (I think)

The last 5 was mostly downhill and I was happy to try and just hit 8 min miles.
I ran this in 40'03, pace 8'01, elevation -428

So in total 15 miles in 2'00'03, pace 8'00
Average HR 82%
I also ran this without gels or water, havn't done that in a while. I also used my breath easy strip and for once it didn't annoy me but it did become loose after 9 miles so I pulled it off.

2 weeks to go and I'm getting excited, next weekend is the pearl izumi 10k.

Also regarding my garmin setup for marathon day I've decided on 3 data fields scrolling.
Data field 1 - Time and distance
Data field 2 - Overall average pace and lap (mile) pace
Data field 3 - Heart rate

Rusty Cogs 08

Good going Dubya, not the bestest of weather for the auld lsr. Don't go too made in the 10k or teargat's boot will connect with your keishter.

Woddle

Rusty Cogs 08 wrote: »

Good going Dubya, not the bestest of weather for the auld lsr. .

Weather was alright bit of a breeze was all, I got the weather the night before so decided an early run was warranted.

Didn't think my legs were stiff till I left the house for an easy run.

5 miles in 41'45, pace 8'21
Average HR 69%

Woddle

I had a beautiful run with my 5 year old today in the Hermitage park, she ran a mile in 14'45, she was also very easily distracted with water, stones and birds and she is scared of dogs and there was alot of them.

I then came home and headed off for 5 miles in 38'44,pace 7'45
Average HR 77%

I threw in a few surges of 1/4 of a mile along the way, very warm out there.

Bally8

Woddle wrote: »

I had a beautiful run with my 5 year old today in the Hermitage park, she ran a mile in 14'45, she was also very easily distracted with water, stones and birds and she is scared of dogs and there was alot of them.

That is just too cute!!

Woddle

Bally8 wrote: »

That is just too cute!!

It was very cute and I'm already getting her working on her form

when she tries to go fast she tends to run a bit like Phoebe from Friends but when I would say watch your arms, she would and there was a big difference.
Who said you can't live your dreams through your children

Woddle

My last real session before heading to Berlin.
Very happy with todays race, not so much the time but I got sth positive out of it and thats the main thing. As a few of you know my race confidence has been shot for quite a while now but today I feel it's back and I'm really looking forward to PBing in Rathfarnham and placing well in the novice.
Todays race started well, the plan was to run with RAL3 but after the opening minutes I felt good and decided to make the best of the downhill start. I didn't check my watch till the 3k mark when I got a little bit scared, I could see beepbeep67 in the distance. I was 12 mins flat for the 3k so I slowed down on purpose and ended up going through 5k in 21 flat. I was in bad need of water at this point but there was none and this I feel contributed to me imploding. I decided to carry on to 6k but at about 5.3 k both Gerard65 and RAL3 went by me, I stayed at the back of their group till 6k and then I started to walk :rolleyes:, it was silly but needed. As soon as I stopped Kevinkilbane went by so off I went again but he kept pulling away. My pace was dropping slower and slower until I got till 9k and I then ran my fastest kilometer. So my brain was def playing games but I had a good sprint with 600 meters to go and caught a few and thankfully nobody went by me.

Finishing time is 44'10, pace 7'06, still a PB but still a soft one
Average HR 88% with a max of 200 shows that I did work hard (havn't worked that hard since 15th of March when I ran a PB for the 5k so I'm chuffed

I'm very jealous of those whose training has been rewarded with a sub 40 and it really makes me want to join that club.

There's a 5 mile race tomorrow in Bohermeen that my cousin is going to but wife won't let me. I would love to make it as I know I would run well.

donothoponpop

You should be faster than this Woddle! It tough doing two laps, but if you don't feel like dropping out after half way, you're not going hard enough. Give yourself a kick in the ass: you don't need water during a 10k, and you certainly don't need to walk. You ended up with plenty of energy if you sprinted, energy you could have used to stick to the boys when they went by you at 6k.

I'm not telling you anything you don't know, your training has gone well, lets get you hurting in your next race!

signed,

"Daddy Tough Love"

Woddle

Your spot on DP and my uncle pretty much said the same. He told me these day we runners are being spoilt and then gave me the whole back in his day

but you guys are right and over the last few weeks I've started to push the pace in training and try and get out of the habit of plodding. Nearly there, I def enjoyed myself today.

gerard65

You need more speed training. Your great at getting out and putting in the miles, I could never do what you do, but your not putting in the pure speed work, even ultra distance runners do track/tempo sessions. Look at the way my track times came down in only a few weeks. You should have kicked my ass today on the huge volume of work you've put in, but you lack pace. After Dublin cut the miles and start doing a couple of quality sessions a week and I'll bet you'll be alot closer (even ahead) of me by December. I'm around during the day so I'd be available to go out to Belfield or Ringsend for track sessions. Believe me, a bit of speed goes a long way.

Woddle

gerard65 wrote: »

I'm around during the day so I'd be available to go out to Belfield or Ringsend for track sessions. Believe me, a bit of speed goes a long way.

Sounds perfect and like DP your spot on, I've been playing it safe just plodding and it's only the last 2 weeks I've stepped it up, not enough time to see the change just yet but your company in Belfield would be much appreciated. Thanks for the offer.

rainbow kirby

gerard65 wrote: »

I'm around during the day so I'd be available to go out to Belfield or Ringsend for track sessions. Believe me, a bit of speed goes a long way.

I know I'm slow, but gimme a shout if you guys are going to be in Belfield during the day (particularly on Monday, Thursday or Friday mornings), might be interested if there's track stuff going on.

--amadeus--

Woddle wrote: »

My last real session before heading to Berlin.
Very happy with todays race, not so much the time but I got sth positive out of it and thats the main thing. As a few of you know my race confidence has been shot for quite a while now but today I feel it's back and I'm really looking forward to PBing in Rathfarnham and placing well in the novice.
Todays race started well, the plan was to run with RAL3 but after the opening minutes I felt good and decided to make the best of the downhill start. I didn't check my watch till the 3k mark when I got a little bit scared, I could see beepbeep67 in the distance. I was 12 mins flat for the 3k so I slowed down on purpose and ended up going through 5k in 21 flat. I was in bad need of water at this point but there was none and this I feel contributed to me imploding. I decided to carry on to 6k but at about 5.3 k both Gerard65 and RAL3 went by me, I stayed at the back of their group till 6k and then I started to walk :rolleyes:, it was silly but needed. As soon as I stopped Kevinkilbane went by so off I went again but he kept pulling away. My pace was dropping slower and slower until I got till 9k and I then ran my fastest kilometer. So my brain was def playing games but I had a good sprint with 600 meters to go and caught a few and thankfully nobody went by me.

Finishing time is 44'10, pace 7'06, still a PB but still a soft one
Average HR 88% with a max of 200 shows that I did work hard (havn't worked that hard since 15th of March when I ran a PB for the 5k so I'm chuffed

I'm very jealous of those whose training has been rewarded with a sub 40 and it really makes me want to join that club.

There's a 5 mile race tomorrow in Bohermeen that my cousin is going to but wife won't let me. I would love to make it as I know I would run well.

DP is spot on. You're running with your head not your legs and you don't believe in yourself. Until you *believe* you can run sub 40 (or whatever target for the distance) you won't do it.

Woddle

--amadeus-- wrote: »

DP is spot on. You're running with your head not your legs and you don't believe in yourself. Until you *believe* you can run sub 40 (or whatever target for the distance) you won't do it.

The head has always got in my way, I used to be a +1 pitch n putt player but the reason I packed it in was I started slicing and couldn't get rid of it, no matter how hard I tried.

sprint finish
Thanks for the picture Daniel

BeepBeep67

Nice PB y'day on a hot day.

RacoonQueen

Woddle wrote: »

sprint finish
Thanks for the picture Daniel

Nowt like a pic of yourself with both feet off the ground.

Well done on the PB.

Woddle

5 miles easy in 40'15, pace 8'03
Average HR 74%

Well below I've recapped my last 18 weeks(robbed from Sosas log,thanks), this has been my worst build up volume wise and it shows how inconsistent my training has been again but for some unknown reason I'm feeling good, I've taken alot of confidence from a run 10 days ago when I ran 15 at PMP and felt good after, I also feel I'm getting my mojo back for racing. The plan for Berlin is to set out at 7'50 to 8 min miles and try hold it for as long as I can. I'm looking forward to enjoying Berlin and I've always got Dublin to fall back on, another 5 miler tomorrow before going 4,3,2, D-day.

Wk 1|Wk 2|Wk 3|Wk 4|Wk 5|Wk 6|Wk 7|Wk 8|Wk 9
42|34|19|40|40|38|29|18|0|

Wk 10|Wk 11|Wk 12|Wk 13|Wk 14|Wk 15|Wk 16|Wk 17|Wk 18
32|33|35|36|46|12|29|16|

Long 15+|Med 10-15|speed|tempo|Race|
7|4|6|8|5|

asimonov

good luck in berlin woddle, just go out there and enjoy the weekend as much as possible. oh yeah, and remember to bring the feckin' garmin this time.:)

eliwallach

Best of luck in Berlin Woddle.
You've put in the miles, so it should be within your compass to get the best out of yourself.
When things get tough (and they will) keep repeating "Ich bin ein Berliner", increasing the volume all the time until you reach a creshendo and then just scream it out. It'll be great dis-association, and great fun

.
Wear the singlet with pride

shels4ever

Best of luck have fun out there.

Ruarl Runner

Hey Woddle... Best of luck in Berlin!!

Now go out there and enjoy yourself

Woddle

Today
3.83 miles in 28'04, pace 7'20
Average HR 76%, felt great

I've calculated 508 miles is what I've covered in this marathon build up which is not great compared with the 680 or so I covered for Paris but there are alot of positives in my favour such as no family coming to have to worry about

, I will not forget my garmin, familiar with the course and I know that the organisation is top class and most importantly I did not run my last lsr too close to D-day.

I've also put the 05 and 06 Hawaii triathlon on my zen which I'll watch on the plane for a bit of inspiration.

Thanks for all the support also the help here is priceless.

Gringo78

Best of luck in Berlin. Try to get a few snaps of new world record holder (Geb / Kibet delete as appropriate)