"It's what you do next that counts"

Woddle

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

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

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

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

Woddle

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Woddle

ike wrote: »

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!

I did the same for Paris and found it valuable, I think when I see the countdown written down I tended to have very few wasted days as the time flysby.

Woddle

OBWON wrote: »

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

I think part of the reason I feel like this is because although I'm getting the running in, I'm neglecting the smaller things, such as diet and core and this leaves me with the sense of sth missing.

Woddle

I was looking back over my heart rate for yesterdays session and it appears I have a new max HR, now I know I havn't increased my max by training, more than likely I'm still learning how to push harder. I recorded the new max right at the end of the speed session in the last 100. I had previously been working of a max of 200.

Woddle

I missed yesterday due to having to mind a bunch of kids, my wife didn't get in till 9 last nigh, so I thought it would be silly to go with an lsr 12 hours later.
In truth I probably needed an easy day today, still, after Thursdays speed session. My legs were so heavy and I did not enjoy the run, I should have picked a non hilly route.

14 miles in 2 hours 6, pace 9 min
Average HR 71%

Woddle

Monday Cork relay
Garmin has me at 5.3 miles in 37:18, pace 7:02
average HR 83%, a 5 mile race would normally have me at 90%, so it really wasn't my day.

Wednesday, recci of leg 3
4.9 miles in 36:50, pace 7:31
average HR 76%

Can't wait to do this leg on Saturday, it's pretty much downhill the whole way http://trail.motionbased.com/trail/episode/view.do?episodePk.pkValue=8370284

rainbow kirby

Just saw this - something your kids might like?

Woddle

Decided to head out to do the 3rd leg recci again, there is a turn that was making me nervous. After running it today I feel more at ease. Although running through the field is starting to make me nervous as I can't remember exactly when I take a right of the field on to the path but I'm sure it will be obvious.
4 miles in 36 mins, 9 min pace
Average HR 68%

I have done little since Cork as I don't want to repeat my below par performance. Also I got a bite on my shin that has now swelled up and when I run I can feel it but it doesn't seem to have any impact while running as proved by todays recci.

Very excited about this tomorrow.

Woddle

Sat 6th of June
leg 3 of Wicklow way relay
8k in 33:48
Race report here http://www.boards.ie/vbulletin/showthread.php?t=2055570665&page=9

Today a nice run with roadrunner, time really does go quicker with company
6.28 miles in 51:38, pace 8:13
Average HR 77%, bit higher than I would of liked

New plan, no more rest days, I find that I do take them because of laziness and when I do have one I tend to take the next day aswell and when I don't run I eat more crap, so after reading Tergats post, no more rest days(within reason);)

Woddle

5.16 miles in 41:06, pace 7:57
Average HR 75%

My back was alot better but my right knee slightly swollen and feels like it needs to crack.

RacoonQueen

Woddle wrote: »

Sat 6th of June
I find that I do take them because of laziness and when I do have one I tend to take the next day aswell and when I don't run I eat more crap

You sound just like me. I know I'll be bored and have nothing to do if I don't go out so the crap eating is mostly boredom eating methinks.

christeb

Woddle wrote: »

Sat 6th of June
New plan, no more rest days, I find that I do take them because of laziness and when I do have one I tend to take the next day aswell and when I don't run I eat more crap, so after reading Tergats post, no more rest days(within reason);)

Snap! My training partner and I came to this conclusion tonight, I sent him a link with Tergat's posts today, they were read and assimilated and this is what we decided. We'll see how it goes now...

Woddle

5.1 miles in 39:52, pace 7:49
Average HR 74%

Nice run, happy with the pace for the HR return.

shels4ever

Are either of you planning on the 5k in Raheny on sunday week?

Woddle

I'm doing it for sure. I want to know what kind of form I'm in, I know I was in good form in March when I ran 19:25, so I want to see how I compare now, good or bad, should be flat enough also. You thinking of doing it.

shels4ever

Woddle wrote: »

I'm doing it for sure. I want to know what kind of form I'm in, I know I was in good form in March when I ran 19:25, so I want to see how I compare now, good or bad, should be flat enough also. You thinking of doing it.

Yep looking for a 2 mile or 5k to see what type of form i'm in too.

Woddle

I was feeling lazy today and then I was looking through woddle juniors sports day pics....

This is her leading of her team in the teddy bear relay

Anyway that was enough to motivate me and get me out the door. So up to Marlay for
5 miles in 39:42, pace 7:56
Average HR 73%

It's now looking like it will be the 5k in Meath on the 19th as my uncle and cousin are going up and this will allow me to do my long run on the Sunday as normal.

RacoonQueen

Awww she's a little cutie.

TheRoadRunner

Great picture Woddle. She has a great running style.

Your 5k PB will be under threat within the decade. One to watch for the future

jlang

No need for gait analysis there.

shels4ever

jlang wrote: »

No need for gait analysis there.

Friday sounds like a good race too, I'll prob run sunday I think but will decide on Sunday when I plan out my week.

Woddle

The easiest of easy runs
4.4 miles in 37:07, pace 8:26
Average HR 69%

Did this run just to keep up my streak of no rest days, thats 5 in a row so far

kevinkilbane

pity you didnt do the imra race today in wicklow, excellent it was. your uncle said "he should be here, perfect training for a marathon. what is he thinking? he'd wanna cop on. the mountains will put muscles where hes never had em. he doesnt know what hes missing" haha, gas.

sure it was only 4miles in anyway, easy stuff, yeah right!!!!!!!!!!!!!!!

yeah the 19th looks good, boharmeahan(cant spell) in meath 5km, i did a 5mile on paddys day this year there, nice little town. im doing a 5km tomorrow morning in lucan, didnt know anything about it, but it was in the herald on thursday. so said ill do it, good weekend, two good races. im guessing no point in asking you to go, probably doing 15m in the morning??? dont know if ill break the pb for 5km, after todays race but im going for it!

by the way, i havent entered longford yet, but i will, debating on wheather to do the dublin series 5,10,half over the summer. alot to do.

Woddle

Fair play to you but uphill only does not appeal to me , well done today and best of luck tomorrow.
Your right 15 planned for the morning .

I'll do the 5 and 10 mile of the adidas series and I'm now thinking I'll do the Longford half at marathon pace but I'll see what a few of the folk on here think of that idea first.

Woddle

Nice early run at 6:30 with figs and ecoli. The only problem with going that early is normally after 7 miles I go into marlay park but gates were closed. Still very enjoyable.
14 miles in 1'57'08, pace 8:23
Average HR 72%

We were ticking along nicely at about 8-8:10 pace but from about 9-10 miles I had to slow it down, it seemed to be the legs giving out rather than the aerobic system. 40 miles for the week, so time to step it up a notch, I need to start adding the medium long run into my schedule in the middle of the week but might leave that to the following week as I want to race a 5k on Friday, just to see where I am.

Week to come

Mon-6m easy
Tue-6m with 4x1m @10k pace, 2 min jog for recovery
Wed-8m easy
Thur- 5m with strides
Fri- 5k race
Sat- 6m easy
Sun-15m

Total about 50

RacoonQueen

I take it you're aiming for the 3 hourish time in Berlin Woddle?

Woddle

RacoonQueen wrote: »

I take it you're aiming for the 3 hourish time in Berlin Woddle?

3 sth alright , after the Paris disaster I'm going to be a little more cagy in predicting a time. My main goal for Berlin is to run well which I didn't in Paris and then goal 2 would be a pb, which is anything less than 3:37. Some might think I'm being too negative but it took me quite a while to get over Paris and I'm probably not 100% over it as unlike slogger jogger I've yet to rectify the situation by letting my feet do the talking.

Running Bing

Woddle wrote: »

This is her leading of her team in the teddy bear relay

That form would put many a runner to shame:eek:

I think Lydiard said if you want to see how to run properly watch a child run....he might be onto something looking at that:D

ecoli

Woddle wrote: »

3 sth alright , after the Paris disaster I'm going to be a little more cagy in predicting a time. My main goal for Berlin is to run well which I didn't in Paris and then goal 2 would be a pb, which is anything less than 3:37. Some might think I'm being too negative but it took me quite a while to get over Paris and I'm probably not 100% over it as unlike slogger jogger I've yet to rectify the situation by letting my feet do the talking.

Keep training the way you are going and your old PB will be nothing but a faded memory before long

kevinkilbane

Woddle wrote: »

Fair play to you but uphill only does not appeal to me , well done today and best of luck tomorrow.
Your right 15 planned for the morning .

I'll do the 5 and 10 mile of the adidas series and I'm now thinking I'll do the Longford half at marathon pace but I'll see what a few of the folk on here think of that idea first.

i was very happy today. 20.06. i gave it my all, i put down boards ac today. nice course, good atmosphere, wasnt too warm since it was a short race. everything was looking good to get a pb, but after the 3km at 11.55, i had nothing left, no power in the legs. but happy to get a sprint on the track in lucan, 300m before the finish. i had a good weekend training. cork is outta the system.
11weeks to longford. i entered today... i was looking at your week plan, i notice you have no rest day. your mad, dont know how you do it! by the looks of it, paris is well and truely in the past.

by the way. i got the pic, thanks. i didnt even notice the camera man. that is just before i got onto the track. i dont look it, but i am hanging together ha

shels4ever

I was hal expecting you to do the full longford as your mileage seems to be high enough already, Glad to hear thats not on the cards