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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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Woddle

Week|Easy/Recovery|Tempo|Speed|Medium long run|Long run|Cross train|Total
1|5|||||1|22.38
2|1|||||1|4.92

A game of indoor football tonight. The hall was so warm, I was very dehydrated after and I was shagged but felt like I got a nice runabout.

Aimman

Woddle wrote: »

I was very dehydrated after and I was shagged.

Wow, that was some post match reward. Most people just get a bottle of lucozade and a shower!

Woddle

Aimman wrote: »

Wow, that was some post match reward. Most people just get a bottle of lucozade and a shower!

Mental note must be more careful of what I write

Woddle

Week|Easy/Recovery|Tempo|Speed|Medium long run|Long run|Cross train|Total
1|5|||||1|22.38
2|2|||||1|10.1

This was a very nice run, I headed up Edmonstown road and took a left on to Tibradden, into the back of Marlay park and home.
There was no stiffness from last nights football and I felt like a runner again.

5.18 miles @ 8'42 pace
Average HR 81%

misty floyd

Woddle wrote: »

Mental note must be more careful of what I write

Woddle wrote: »

There was no stiffness from last nights football and I felt like a runner again.

Inyourendo!

Woddle

misty floyd wrote: »

Inyourendo!

I planted that on purpose to see who would be the sick minded person to find it
You win

misty floyd

Woddle wrote: »

I planted that on purpose to see who would be the sick minded person to find it
You win

ha ha

very good.

Woddle

Week|Easy/Recovery|Tempo|Speed|Medium long run|Long run|Cross train|Total
1|5|||||1|22.38
2|2|||||1|10.1
3|1|||||1|5

Well last week turned into a disaster for a number of reasons.
Today 10.5 miles on the bike followed by a 5 mile run.

Woddle

Week|Easy/Recovery|Tempo|Speed|Medium long run|Long run|Cross train|Total
1|5|||||1|22.38
2|2|||||1|10.1
3|2|||||1|12

5 miles with ecoli, I was so tired this morning that I was praying he had forgotten but he hadn't

Then after the 5 with ecoli I headed back up to Marlay via the car to do a lap with a friend who has just started running.
So 7 miles in total done very slowly.
Got home to have brekky, no milk, I'm off to the shop.

Sosa

Give us a shout on Monday if you see me woddle
No.439 - Royal blue Waterford AC singlet

Woddle

Sosa wrote: »

Give us a shout on Monday if you see me woddle
No.439 - Royal blue Waterford AC singlet

Surely will, I'll have my boards vest with woddle across the back

Will you be hanging around for pints after?

Sosa

Woddle wrote: »

Surely will, I'll have my boards vest with woddle across the back
Will you be hanging around for pints after?

Unfortunately not,i have a lift back soon after so i'll have to head then

ultraman1

Woddle wrote: »

Surely will, I'll have my boards vest with woddle across the back

ur reckoning ul be ahead of sosa then.....:D

Woddle

ultraman1 wrote: »

ur reckoning ul be ahead of sosa then.....:D

Maybe just the start pen when I'm walking around like I'm the bomb

ultraman1

if u can see the back of my jersey,ul know ur in trouble,u mite even have a woddle..

Woddle

Week|Easy/Recovery|Tempo|Speed|Medium long run|Long run|Cross train|Total
1|5|||||1|22.38
2|2|||||1|10.1
3|2|||||2|12

Day off yesterday, I was feeling a little tired.
This morning a 15.4 mile cycle with an average HR of 66%

Woddle

Week|Easy/Recovery|Tempo|Speed|Medium long run|Long run|Cross train|Total
1|5|||||1|22.38
2|2|||||1|10.1
3|3|||||3|15

10.3 mile cycle
Average HR 73%
Average speed 25.1 kmph, Got caught at alot of lights and I'm also afraid to go full tilt as I don't have a helmet yet, so will be interesting to see how much faster I can do this loop. My tyres are also very bald and when I'm turning the back wheel sometimes feels like it's sliding. Bike might need a bit of a service.

After the cycle I changed my shorts, a couple of mins stretching and then out for a 3 mile run, could not get the HR down (obviously cycle and heat).
Plan tomorrow is maybe a 5 mile run and then leave it at that till Monday.

Woddle

Week|Easy/Recovery|Tempo|Speed|Medium long run|Long run|Races|Cross train|Total
1|5||||||1|22.38
2|2||||||1| 10.10
3|3||||||3|15.00
4||||||1|2|5.47

Had my first race of the year, I was on leg 1 and I wasn't expecting much, I've run a 150 miles all year and having been relegated to the B team I felt no pressure.
I started too far back but part of me didn't mind. I spent my whole leg overtaking people which was good for the confidence.
I averaged 7'46 a mile, now when I compare that with last years leg 7'02, I have to be happy as I really have been so fcekin lazy this year.
I think this race was exactly what I needed.
http://connect.garmin.com/activity/36148291
(average pace is a little higher as it took me 1'35 to cross the line.)

Great weekend, met loads of boardsies, crack was good, roll on next year.

Tonight I went for a 9 mile cycle
Average HR 70%

Then I went straight to indoor footy, I kept the heart rate monitor on and it had me an
Average HR 81% for 46 minutes

aero2k

Ah Woddle,

You're too modest to mention that after finishing your leg, you were out in the wind and rain, still in your running gear, taking pics at the Sextant.

Great to meet you and Darren there.

shels4ever

Woddle wrote: »

Week|Easy/Recovery|Tempo|Speed|Medium long run|Long run|Cross train|Total
1|5|||||1|22.38
2|2|||||1|10.10
3|3|||||3|15.00
4|1|||||2|5.47

Had my first race of the year, I was on leg 1 and I wasn't expecting much, I've run a 150 miles all year and having been relegated to the B team I felt no pressure.
I started too far back but part of me didn't mind. I spent my whole leg overtaking people which was good for the confidence.
I averaged 7'46 a mile, now when I compare that with last years leg 7'02, I have to be happy as I really have been so fcekin lazy this year.
I think this race was exactly what I needed.
http://connect.garmin.com/activity/36148291
(average pace is a little higher as it took me 1'35 to cross the line.)

Great weekend, met loads of boardsies, crack was good, roll on next year.

Tonight I went for a 9 mile cycle
Average HR 70%

Then I went straight to indoor footy, I kept the heart rate monitor on and it had me an
Average HR 81% for 46 minutes

Good running there, 7:46 pace with no real training , you will be back sub 7 in no time.

aero2k

shels4ever wrote: »

Good running there, 7:46 pace with no real training , you will be back sub 7 in no time.

Especially when he gets flying lessons from Robin and RQ!:D

Woddle

Week|Easy/Recovery|Tempo|Speed|Medium long run|Long run|Races|Cross train|Total
1|5||||||1|22.38
2|2||||||1| 10.10
3|3||||||3|15.00
4|1|||||1|3|8.47

21.68km/13.47 mile cycle
Average HR 75%
Average pace 27.2kmph

I got a proper pump for my bike today and managed to change my first tyre ever, the cycle felt so much easier.
After the cycle I headed out for 3 miles, AHR 82%.
The plan if I can stick to it is either bike in morning and run in evening or vice versa.
Looks like I'll have to miss the Lucan 5k as the kids are going to a concert, might be a blessing in disguise as I need to start my lsrs.

shels4ever

Woddle wrote: »

Week|Easy/Recovery|Tempo|Speed|Medium long run|Long run|Races|Cross train|Total
1|5||||||1|22.38
2|2||||||1| 10.10
3|3||||||3|15.00
4|1|||||1|3|8.47

21.68km/13.47 mile cycle
Average HR 75%
Average pace 27.2kmph

I got a proper pump for my bike today and managed to change my first tyre ever, the cycle felt so much easier.
After the cycle I headed out for 3 miles, AHR 82%.
The plan if I can stick to it is either bike in morning and run in evening or vice versa.
Looks like I'll have to miss the Lucan 5k as the kids are going to a concert, might be a blessing in disguise as I need to start my lsrs.

+1
I'm going to skip it too this weekend and get a long run done too, will work out better in the long run. So your doing Dublin ? are you coming to carlow for the national half mara?

Woddle

shels4ever wrote: »

+1
I'm going to skip it too this weekend and get a long run done too, will work out better in the long run. So your doing Dublin ? are you coming to carlow for the national half mara?

Not sure yet I may have sth on that weekend but I hope to be 1/2 marathon fit cause if I don't do Carlow I'll do the one in the park.
Yep doing Dubln, you?

shels4ever

Woddle wrote: »

Not sure yet I may have sth on that weekend but I hope to be 1/2 marathon fit cause if I don't do Carlow I'll do the one in the park.
Yep doing Dubln, you?

I'll do the Half mara and then the Novice XC depending on how the XC goes i'll either do the inter XC or Dublin marathon, but that would mean a 4 week marathon plan so i dont see that happening.

kennyb3

hi woddle, what type of bike are you on?

Woddle

kennyb3 wrote: »

hi woddle, what type of bike are you on?

Giant fcr2, really getting into it now, bought a helmet and everything

kennyb3

It s a great change i find esp on a summers day and the weight flies off too. you buy it recently. if you havent already, consider clipless pedals and cycling shoes and if you still have the 28mm tyres on it, maybe 25mm ones.

The only thing i find about cycling is that its seriously expensive, hence my suggestions above - i dont want to be the only one broke:)

Woddle

Week|Easy/Recovery|Tempo|Speed|Medium long run|Long run|Races|Cross train|Total
1|5||||||1|22.38
2|2||||||1| 10.10
3|3||||||3|15.00
4|1||1|||1|3|13.47

10x400m today all done in 1'45 ish with 2 min walk as a recovery
my average HR for the lot was only 76% so for next week I might pick it up slightly as it didn't feel as tough as it should.

Woddle

Week|Easy/Recovery|Tempo|Speed|Medium long run|Long run|Races|Cross train|Total
1|5||||||1|22.38
2|2||||||1| 10.10
3|3||||||3|15.00
4|2||1|||1|3|21.47

Up early this morning and out the door at 6'20am, plan was 10 miles but only did 8, they were done nice and easy, happy with the week.