"It's what you do next that counts"

Woddle · 06-03-2009 5:51pm

Will there be testers in Carlingford tomorrow

Racing Flat · 06-03-2009 6:10pm

Woddle wrote: »

Diet sucks, I can't shake the sweet tooth but I have cut takeawys way down. None this week

Milage has been 38,50,46,30,44,55,54,23,55 and 3.2 for this week

Makes alot of sense. Any suggestions for the last 4 weeks ?

Mileage seems okay actually as you have one or two easier weeks in between some of your harder weeks. But it's gone a bit Pete Tong this week for whatever reason. Maybe it's the diet?

I wouldn't be too worried about the sweet tooth - what I'd be more concerned with is are you getting good carbs (with some protein) in consistently? and are you replenishing energy stores asap after runs? eating within first half hour quite improtant - if you can't eat in that time and energy drink will help, should be 6-8g carbohydrate (glucose) per 100ml drink, so lucozade sport, powerade, gatorade all fine.

Diet wise, important (for me anyway or I go hypoglycaemic) to have complex carbs in mornings and at lunchtime if doing hard session that evening and the night before runs (so every evening), as follows...

Breakfast - Orange juice, porridge with nuts. Weetabix okay if you don't like porridge. +/- fruit, brown toast.

Mid-morning - apple and banana

Lunch - soup and brown bread sandwich + fruit

Pre-training (if necessary - energy drink and banana, not usually needed unless been too busy in work to eat well)

Post training (energy drink + banana and apple if tough session)

Dinner - complex carbs (brown rice or pasta or sweet potatoes or normal potatoes) with fish or beef and vegetables).

Woddle · 07-03-2009 3:08pm

Well very little running for the week.

Tuesday was indoor football
Wednesday was 3.22 miles before the treadmill broke
Today just a 2 mile loop of Marlay to give the legs a bit of a stretch before tomorrow.

Running Bing · 07-03-2009 3:12pm

Woddle wrote: »

Well very little running for the week.

Tuesday was indoor football
Wednesday was 3.22 miles before the treadmill broke
Today just a 2 mile loop of Marlay to give the legs a bit of a stretch before tomorrow.

Whats the goal for Paris Woddle?

You've come a long way since your first post last April;)

Woddle · 07-03-2009 3:18pm

Babybing wrote: »

Whats the goal for Paris Woddle?

I think Robinph did 3:27 in Dublin so I'll be aiming for better than that

, if I'm feeling good maybe 3:20 but I'm going to make my final decision in 2 weeks time after some good sessions.

Woddle · 08-03-2009 9:21pm

525 1030 BRADSHAW, David M Dublin 01:11:10 01:11:43

No sub 70 but to be honest I'm happy especially after 2 bad weeks out of the last 3.
I set off at sub 70 pace but after mile 5 I started to fade, I felt tired and stiff but I enjoyed myself and I know with 2 good weeks of training Ill be back on fire. Looking forward to next weeks 5k race. I reckon I could have gone sub 71 but there was a timing mat before the finish line and for some reason I thought that was the finish so stopped but then the crowd roared at me and I looked up and saw my mistake, I was still way short of the finishing banner

http://connect.garmin.com/activity/2427723
10 miles, pace 7:07
Average HR 90% and a new high of 200

Running Bing · 08-03-2009 10:22pm

Woddle wrote: »

I reckon I could have gone sub 71 but there was a timing mat before the finish line and for some reason I thought that was the finish so stopped but then the crowd roared at me and I looked up and saw my mistake, I was still way short of the finishing banner

I should'nt laugh but thats hilarious:D

Id say it was a right bitch getting going again:P

Racing Flat · 08-03-2009 11:04pm

Woddle wrote: »

there was a timing mat before the finish line and for some reason I thought that was the finish

That was the start mat I'd say, they just hadn't removed it yet. Bit of a pain - paranoid I was going to trip on this :eek:.

stmochtas · 09-03-2009 9:40am

Great time Woddle. Any plans for the BHAA wednesday night? Not going to make the 5k on Sunday as I will be in the west.

Woddle · 09-03-2009 10:22am

I think I'll give Wednesday a miss and put all my effort into Sundays race.

MCOS · 09-03-2009 11:11am

Good running Woddle, thats twice now you are knocking on the sub 70 door. A bit of speed focus will get you there. 5K on Sunday, I reckon you will cruise the sub 20 now. Interested to see what you can do. I've never done a 5k but I'll use your time on Sunday as my benchmark

kennyb3 · 09-03-2009 11:40am

sorry to post this on your training log woddle, hope you dont mind. where is this 5km race? is it flat and reasonably fast? looking to do my first sub 20 attempt.

Woddle · 09-03-2009 11:45am

No problems at all, I think its very quick and will be attempting sub 20 also. It starts and finishes at the Mansion house, I did it last year and would recommend it

http://www.msbac.com/home/index.html

kennyb3 · 09-03-2009 12:25pm

Woddle wrote: »

No problems at all, I think its very quick and will be attempting sub 20 also. It starts and finishes at the Mansion house, I did it last year and would recommend it

http://www.msbac.com/home/index.html

Thanks, have you gone sub 20 before woddle? not sure if its realistic for me yet. my best is 20:49 in training, but imo and its only an opinion its a tough 5km with a couple of long if not steep uphills. kind of hoping a flat course and race adrenlin will get me there. would take 19:59 any day!!

Woddle · 09-03-2009 12:38pm

I def remember it being quick and mostly flat, I recall the finishing stretch up to the mansion house as being uphill alright, I went sub 20 years ago but I'm using 20:07 as my pb which I set on new years day
Its a good course that would def help a sub 20 attempt

Woddle · 09-03-2009 6:27pm

5.14 miles in 43:02, pace 8:22
Average HR 72%
I seemed to have picked up a little niggle on the outside of my right foot after Ballycotton yesterday, ran through it today and it caused a little bit of discomfort. Hope it sorts itself out, legs were very tired during this run but glad I got out.

Sosa · 09-03-2009 7:23pm

Woddle wrote: »

525 1030 BRADSHAW, David M Dublin 01:11:10 01:11:43

No sub 70 but to be honest I'm happy especially after 2 bad weeks out of the last 3.
I set off at sub 70 pace but after mile 5 I started to fade, I felt tired and stiff but I enjoyed myself and I know with 2 good weeks of training Ill be back on fire. Looking forward to next weeks 5k race. I reckon I could have gone sub 71 but there was a timing mat before the finish line and for some reason I thought that was the finish so stopped but then the crowd roared at me and I looked up and saw my mistake, I was still way short of the finishing banner
http://connect.garmin.com/activity/2427723
10 miles, pace 7:07
Average HR 90% and a new high of 200

Good running Woddle ....you enjoyed yourself yesterday which is so important,good stuff

rainbow kirby · 09-03-2009 7:30pm

Hey Woddle, just looking at that 5k course, and am currently in a tossup as to whether to go to Gojira on Saturday night or whether to run that race - reckon it's one where I'd have a decent shot of running sub-30?

shels4ever · 09-03-2009 7:34pm

rainbow kirby wrote: »

Hey Woddle, just looking at that 5k course, and am currently in a tossup as to whether to go to Gojira on Saturday night or whether to run that race - reckon it's one where I'd have a decent shot of running sub-30?

This looks like a fast course to me .

Woddle · 09-03-2009 7:38pm

rainbow kirby wrote: »

Hey Woddle, just looking at that 5k course, and am currently in a tossup as to whether to go to Gojira on Saturday night or whether to run that race - reckon it's one where I'd have a decent shot of running sub-30?

I agree with Shels I found it quick last year and if your looking for a pb you might just find it here and if I remember correctly you get quite a good goody bag too

Running Bing · 09-03-2009 7:40pm

shels4ever wrote: »

This looks like a fast course to me .

Just from knowing the area it seems pretty flat for the most part.

The only potential red flag is the bit of a drag up Leeson street towards the end (I think thats uphill?).

I think Adelaide road is a gentle downhill though so a bit of time could be made there.

xebec · 11-03-2009 1:26pm

I ran this race last year too... It's a very flat course, the only slight uphill is the short stretch on Leeson St, but that's only a few hundred metres and from there on it's plain sailing back to the finish on Dawson St.

christeb · 11-03-2009 2:37pm

You're looking for a sub 20min time on Sun I presume??

I just need to know so I can start mentally preparing to beat you

Woddle · 11-03-2009 2:49pm

christeb wrote: »

You're looking for a sub 20min time on Sun I presume??

I just need to know so I can start mentally preparing to beat you

I sure am and you may want to review your tactics and not try overtake me with 800 meters to go

christeb · 11-03-2009 3:58pm

I'll be running out of my skin to overtake you at all - but good to have the target all the same!

Woddle · 11-03-2009 4:58pm

I was suppose to go for 15 this morning but couldn't get motivated and then I got a text from Mr Kilgannon 'fancy a run', so with that I did 10 just under 8 min pace which was way to slow for him ,I could see it in every step, he's a 70 min half marathon runner and I think next time we will have to try and plan ahead so I don't feel I'm slowing him down, maybe a tempo run or sth.
I know I've been going on about lack of motivation and feeling fatigued but I'm convinced I'm a little under the weather and this was confirmed with my voice starting to go. I'm taking alot of vitc, echinacea and pharmaton so hopefully I'll get sorted.
10 miles in 79:32
Average HR 82% found it hard to talk and run today

Slogger Jogger · 11-03-2009 8:49pm

Fight those feelings. Positive mental attitudes only allowed with 25 days to go.

Wait til donothoponpop gets a whiff of this .

Woddle · 11-03-2009 8:54pm

Slogger Jogger wrote: »

Fight those feelings. Positive mental attitudes only allowed with 25 days to go. Wait til donothoponpop gets a whiff of this .

Don't tell I'm fighting them I swear

Cheers SJ
I got some good advice and I'm going to right a little list tonight of key sessions to focus on over the next 10/11 days and stick to it.

Krusty_Clown · 11-03-2009 9:21pm

Woddle wrote: »

I did 10 just under 8 min pace which was way to slow for him ,I could see it in every step, he's a 70 min half marathon runner

At that pace, there are very few of us who wouldn't be slowing him down!
How long have you got until Paris? Are you going to take a break for a while afterwards?

Woddle · 11-03-2009 9:27pm

Krusty_Clown wrote: »

At that pace, there are very few of us who wouldn't be slowing him down!
How long have you got until Paris? Are you going to take a break for a while afterwards?

Why are you trying to figure out how much of a realistic threat I am to you in the 1000 mile challenge

not much
3.5 weeks to Paris and when Paris is done 7/8 weeks of easy running, nothing over 5 miles and then May 18th Berlin training starts :eek:
By the sounds of your log you aint going to be getting much of a rest, how will you factor this into your training or will you bother ?

"It's what you do next that counts"

Comments