"It's what you do next that counts"

shels4ever

Woddle wrote: »

[A positive that came out of the day is that Adam Jones has agreed to coach me, so I'm very excited about that. No more doing as I please and I think I'll benefit alot from being told what to do.

Is he going to coach you to be a marathon runner, Track runner , XC runner or Mountain runner ... or all over the above

Set yourself a long term plan and get him to coach you to achieve that. You will defo benifit from been told what to do.

Woddle

I've to ring him on Monday and we'll have a chat and go from there.

shels4ever

Woddle wrote: »

I've to ring him on Monday and we'll have a chat and go from there.

Thats cool give you sometime to think

Sosa

I got my little FM sony radio that you recommended to me...its the business,handy little clip on the back aswell to clip onto the shorts...
Thanks

Woddle

Sosa wrote: »

I got my little FM sony radio that you recommended to me...its the business,handy little clip on the back aswell to clip onto the shorts...
Thanks

Mine broke last week after near 10 years of good use, I'll have to get another. I just got into the habit of holding it in my hand, dead handy for changing channels and you don't notice it.

GoHardOrGoHome

Woddle wrote: »

Started my weights today, plan is twice a week with 3 days rest in between. Squats,deadlifts, bench press and shoulder press with sit ups based on the recommendations of the fitness forum. A friend is doing the weights sessions with me and tonight was about finding our 8 rep max. After I went for a little run.
3.04 miles in 24'12, pace 7'57
Average HR 74%
Total miles 1036.59

I've *just* started doing a few weights myself. Don't have a routine yet but I'm getting my gym buddies (sorry, friends who happen to go to the gym, I didn't meet them in the gym!) to advise me.

So what is your max?! I was struggling with the olympic bar on it's own (no weights!) - 20kg. Did 10 reps of that. Also, it takes a bit of getting used to balancing the bar. Think I did 8 reps of 30kg (5kg each side). I did 5 reps of 40kg (10kg each side) but that was with a friend spotting me i.e. I wouldn't attempt that weight on my own. Lots of improvement available! I've just joined a gym (which also has a pool), so, like you, I want to go twice a week.

I'm pretty much doing zero leg exercises. I run hills. That should be enough right?!

Is the shoulder press the same as military press i.e. standing straight and lifting the bar from your shoulders to above your head?

Let me know what your routine is going to be? Any bent over rows? I think that's what they're called.

GoHardOrGoHome

Woddle wrote: »

I've to ring him on Monday and we'll have a chat and go from there.

How did the call go?!

Woddle

20 miles This morning
in 2'54'38, pace 8'43
Average HR 74%

Really nice run same as last week up at 5:20 and out the door before 6, I wore my Berlin running gear and I had a late night pasta meal, so all good. Came back to a very quite sleepy house, nobody awake yet. I stopped in total 4 times during the run but didn't stop the watch so I'm happy with my pace as it includes the walking breaks. I was only supposed to stop twice. First at the 10 mile mark to take 2 gels which I did, second at 15 miles to buy a lucozade and bananna but I stopped twice more so will cut that out.

Just got a mail from Adam there to say come down to training tonight to discuss :eek: will have to give that a miss. I sent him a mail yesterday with my 08 and 09 logs attached.

Also regarding weights which I did for the second time last night (way easier) here is a Thread I started in the fitness forum, next week we'll be including bicep curls. I don't know my max but I know my 8/10 rep max which we spent alot of time figuring out last week. We also include situps and bridging. Congrats on your PB also, you looked good.

Total milage 1064.78

Woddle

No running yesterday as I would be training with Rathfarnham on Thursday and I wanted to be fresh. I ran the little over 2 miles to bushy and we stretched and then started 6 reps of core work, which I found hard, in paticular the push up and plank as they were putting a bit of pressure on my lower back, we would end the core work with a bit of a jog, then bouncing on one foot before high knee skipping and then running up a hillas fast as you can with baby steps. It was very enjoyable and I can see how this would help me alot, so I'll be back next Thursday and I'll start adding it to a few of my other easy runs.
I had a chat with Adam and I like him alot, he makes alot of sense, so the the story is I am no longer running Dublin and thats for sure, Adam is going to prepare me for the xc on the 11th of October and hopefully along the way I can PB in the Rathfarnham 5K. So I'm going to try to better my PB in Berlin, no idea how realistic that is but I'm not overly bothered.
I must also add that I was by far the most unfit looking at tonights training and the women seemed to have some incredible strenght and what a nice group they seem.
5 easy tomorrow before attempting a quicker 20 miles on Saturday morning.
I got myself new gels to try also, I went with SIS this time as you seemed to get more of them for your money than the high 5s

BeepBeep67

Woddle wrote: »

I got myself new gels to try also, I went with SIS this time as you seemed to get more of them for your money than the high 5s

What flavor, the Tropical are gank - you can have mine the next time we meet - yeeeeeuck

Woddle

BeepBeep67 wrote: »

What flavor, the Tropical are gank - you can have mine the next time we meet - yeeeeeuck

I'll gladly take them off your hands I'll be at the 2 mile next week?
I got the blackcurrant, not a bad taste, I hadn't eaten since brekky when heading out for a run so I did try one and thought them grand

Racing Flat

Woddle wrote: »

xc on the 11th of October

Is that the novice or intermediate do you know? Still no clearer on dates

Woddle

Racing Flat wrote: »

Is that the novice or intermediate do you know? Still no clearer on dates

I think he said novice not a 100%, def no xc on the 4th as that's Rathfarnhams 5k

Racing Flat

Woddle wrote: »

I think he said novice not a 100%, def no xc on the 4th as that's Rathfarnhams 5k

I think inter is 11th, so novice probably Sat 26th Sep

shels4ever

Racing Flat wrote: »

I think inter is 11th, so novice probably Sat 26th Sep

Fingers crossed for those dates.. But the 26th is the same day as teh Half marathon, seems strange.

Woddle

20 miles this morning in 2'53'54, pace 8'41
Average HR 73%

Out the door at 6'30 am this morning to do run the same route as Tuesday, only difference was I had the company of Ral3 and Figs which was fantastic and time seemed to move more quickly.We decided to push quickly on the first part of the run and we ended up going through 10 miles in 78 mins then it was time for a walk break, we took longer on these walk breaks than we should have but that was my fault 2x20 mile runs in 5 days starts to take its toll, so the pace did drop but it was more down to walking a total of 10 mins but I needed that, the lads certainly didn't but they were sympathetic to my cause

I had a little bit of shin pain during this run, it disappeared after 10 miles but it's back now so I'll take it easy as I do not want to miss Berlin because of shin splints. Lsr planned for next Saturday and I hope to cover 22 miles with less walking.

Total milage 1090.78

RacoonQueen

What are you hoping for in Berlin Dave? You planning on using it as a build up to Dublin now as opposed to smashing your PB?

Stupid_Private

shels4ever wrote: »

Fingers crossed for those dates.. But the 26th is the same day as teh Half marathon, seems strange.

If it's that weekend I'd hazard a guess it'd be the Sunday and not the same day as the half. All the XC races last year were on a Sunday.

Woddle wrote: »

No running yesterday as I would be training with Rathfarnham on Thursday and I wanted to be fresh.

Hopefully that's a once off - the last thing you want to do is to get in the habit of tapering for training. One of the coaches in London wouldn't let us know what was in store for us on the Tuesday to make sure we wouldn't taper for it.

Woddle

Stupid_Private wrote: »

Hopefully that's a once off - the last thing you want to do is to get in the habit of tapering for training. One of the coaches in London wouldn't let us know what was in store for us on the Tuesday to make sure we wouldn't taper for it.

Very true, my main reason for tapering was that I didn't want to embarass myself especially after the 20.
On a different note, I'll be heading to Longford next Sunday if you want to come.

RQ, not a 100% sure what I'm going to aim for, I found todays run alot more tougher compared with Figs and Ral3, I reckon next Saturdays lsr on fresh legs will have more answers.

Stupid_Private

Woddle wrote: »

On a different note, I'll be heading to Longford next Sunday if you want to come.

Good stuff. Just decided yesterday I was going to try and make this - I have some logistics to work out on the whole thing so I'll know by Wednesday if I need a lift or not. Thanks

ultraman1

Woddle wrote: »

I am no longer running Dublin and thats for sure,

figs

ultraman1 wrote: »

you're a bad man ultraman!

Woddle

Well, we've come to the end of the road, for this log anyway. Thank you to all who have helped me along the way but I just feel the log is no longer meeting my needs, I have had alot of questions answered and I feel I can now move on to the next step.
Thanks again.

showry

I've enjoyed this log Woddle. We always seemed to be in or around the same level so it was good to track your progress. Best of luck champ. Don't be a stranger.

Woddle

This log is going to be a little more serious, I hope. I want to concentrate a little more on my nutrition and a structured training plan. Starting tomorrow no more sweets (it has to be tomorrow as I'm just back from the cinema , ok so the log may not be all that serious), I will be starting a new book The complete guide to sports nutrition by Anita Bean and will be referring to it alot in this log.
I have set myself 5 goals for the rest of the year

1. To PB in Dublin marathon (sorry Ultraman , you actually made me realise how much I want it), current PB 3'37

2. To PB in the 5k, current 19'25

3. To PB and go under 40 mins for the 10k, current is 45 sth or other.

4. To race and enjoy the novice with no pressure ( can't see myself being in great shape for this but will run it none the less)

5. To get to a good weight for running.

I think these are all realistic goals and I feel they will help launch me for next year.

I might take some blows along the way but I'm going to do it My way.

TheRoadRunner

Woddle wrote: »

Well, we've come to the end of the road, for this log anyway. Thank you to all who have helped me along the way but I just feel the log is no longer meeting my needs, I have had alot of questions answered and I feel I can now move on to the next step.
Thanks again.

Is "Running is hard" going to be the sequel ?

BeepBeep67

Good luck with the new goals Woddle - looks like your going for a power to weight ratio play, remember a little of what you fancy won't kill you.

shels4ever

Woddle wrote: »

This log is going to be a little more serious, I hope. I want to concentrate a little more on my nutrition and a structured training plan. Starting tomorrow no more sweets (it has to be tomorrow as I'm just back from the cinema , ok so the log may not be all that serious), I will be starting a new book The complete guide to sports nutrition by Anita Bean and will be referring to it alot in this log.
I have set myself 5 goals for the rest of the year

1. To PB in Dublin marathon (sorry Ultraman , you actually made me realise how much I want it), current PB 3'37

2. To PB in the 5k, current 19'25

3. To PB and go under 40 mins for the 10k, current is 45 sth or other.

4. To race and enjoy the novice with no pressure ( can't see myself being in great shape for this but will run it none the less)

5. To get to a good weight for running.

I think these are all realistic goals and I feel they will help launch me for next year.

I might take some blows along the way but I'm going to do it My way.

Is that Dublin '09 or '10? You might end up coming back from Berlin with a pb at this stage.

Woddle

shels4ever wrote: »

Is that Dublin '09 or '10? You might end up coming back from Berlin with a pb at this stage.

This year, with 8/9 weeks out I feel I can beat 3'37 and don't worry boss I'll still be togging out for the novice

christeb

TheRoadRunner wrote: »

Is "Running is hard" going to be the sequel ?

I'd prefer "Chairman of the Boards (AC)"

village runner

If you get under 40 for 10km all the above goals will be achieved. Best of luck and we might see ye in the irish bar on the sunday night in Berlin.

Woddle

village runner wrote: »

If you get under 40 for 10km all the above goals will be achieved. Best of luck and we might see ye in the irish bar on the sunday night in Berlin.

I think the 10k will be thje last one to be achieved on the list and for sure I'll be there

stmochtas

Good luck with the goals Wod. Hopefully pull off a few of those myself in the coming years too. Onwards and upwards like the mighty Spurs.

tisnotover

Best of luck with the new goals+log Woddle, I've been following your last one through year+seen the highs+lows that you've gone through..

Great to set out set of targets for yourself, can't believe ure giving up sweets though!!

christeb

No sweets = no fun! Just had a few sour jelliles now, they were delish!

Good luck with the new goals Mr. Chairman

shels4ever

Your 5k pb is a niceone too, Would love to get close to that time in October but I think i'll still be trying to get sub 20.

Sosa

Best of luck with the new goals woddle

eliwallach

Best of luck with the new log and with the goals you have listed. The current 10K time is quaking in it's boots.

Even money you're back on the sweets before the weekend is over .

osnola ibax

Great goals woddle, but how much more weight do you want to lose, there is not a pick on you as it is.

Best of luck with it. OI

Woddle

eliwallach wrote: »

Even money you're back on the sweets before the weekend is over .

Your a bad man Eli , I'll prove you wrong


osnola ivax thanks but your being too kind, I'm still 2 stone heavier than the last time I was running in 02, granted I was probably too thin then. 10.5 -11 stone would be great. Gone are the sweets, sugar on brekky, fizzy drinks and sports drinks. Cold turkey, it'll be the only way.

5 miles in 40'14 today, happy enough no pain in my shin which was a huge relief.
22 miles planned for the morning.

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%