"It's what you do next that counts"

Woddle

I concur, they took alot out of me, going to do 200s this Thursday.
Sat night I got all my running gear out drink, gel walkman, bag, watch, took a couple of ibrufon and went to bed, really wanted to do my long run, little one woke at 4am and as I put her back I knew there was no way I'd be running Sunday, my foot was killing me, hence rest day today also and it feels about 95%, so My new program starts a day late, but back in to it tomorrow, bit of cycling today and weights on Sunday.

Woddle

7.7 miles 11.58K in 59:09 8:13 pace, pushed it a littl e harder than I normally would as a result of missing 2 days, heart rate 160 73%.
Foot was and is still sore, I put my ancle strap on and wore 2 of my thickest pairs of sock, seemed to do the trick.
I took what racing flat said on board regarding the tempo and speed to close together, so Wednesday will be the new rest day with tempo on Tuesday and speed on Thursday, won't be taking this Wednesday off though.

Woddle

10 miles tempo run 16K 1 hour 27 mins 8:43 pace.
miles 6,7,8 run at 8 min pace.
Very tired now, speed session tomorrow.

Racing Flat

Woddle wrote: »

Very tired now, speed session tomorrow.

Be careful buddy. If you are very tired tomorrow, might be as well to knock the speed session on the head, do it the next day? I've learnt too many times the hard way. Tired but plough on with a planned session only to wake up run down/sore throat/cold the next day and end up missing 4 or 5 days.

Abhainn

Yes Woddle consider Racing Flat's advise.
Listen to your body.
If you postpone the speed session and perhaps do an easy 3 or 4 mile instead.

Woddle

Who am I to argue with racing flat and abhainn, so 5 miles 8K easyish in 44 mins 8:48 pace.
I feel like such a cheater, I went to amphibian king today rather than my usual sportsworld, I really wanted to check out the gait analysis stuff,the staff were very helpful and I tried on a total of 6 pairs before settling on the brooks adranaline gts8, they seem good, I just felt the kayano 14 just where not right, and after 370 plus miles in them it's time to get a new pair and ready for Longford

Abhainn

Good man Woddle wise decision today, though I am no expect. I try and learn from my mistakes
Was in amphibian king meself this evening, around 6 ish. There was someone getting the gait analysis done when I was leaving, it wasn't you?

Woddle

No it wasn't me. I was there at lunch time with 3 wild kids.
Glad I took it easy yesterday because I gave todays session my all. Decided on pyramids.
Warm up 1.8K 9:41
400m 1:28 rest 51 seconds
800m 3:19 rest 1:50
1200m 4:47 rest 2:30
1600m 7:11 rest 4:00
1200m 4:58 rest 2:00
800m 3:21 rest 1:49
400m 1:34 rest 59 seconds
cool down1.11 K 6:00
total 5.77 miles 9.28K, pace 7:20, heart rate aver 171
Found it tough but def my best session to date, the only one that I ran slower was the 1600 I was suppose to do it in 6:48 but all the others I was ahead

geoff29

looks like a great session - i must give it a go!

also, didn't even know of this Fitness logs section! Looks like I've been posting in the wrong place as usual..! I'm one of those that asks for health advice in the tech forum

Racing Flat

Great session! Don't worry about the mile time - that will gradually come down. Where did you get it? Or just make it up yourself? www.runningforfitness.org gives 15 different types of speed session based on your times, I think on one of the pace your race pages.

Woddle

Thats exactly where I got it, I put in 29 year old and 35 mins for 5 miles, I think I got it from reading one of your posts, so cheers. The pyramid just stood out as a good session.

Woddle

Took yesterday off as I was a bit tired and I wanted to have a good long run as next weekend is a race so it will be slightly compromised.
I was hoping to run today between 9 and 9:30 min/miles but I was slowed down a bit by a friend for the first 13 miles when he then finished up, he had to stop tie his lace numerous times,, when up the mountain he had to have a number 2, that was the porridge he ate half an hour before the run, and he complained about his knee the whole time,I never stopped for him just slowed down as I don't like stopping it makes it hard for me to start up again. I really do prefer my Sunday run on my own and he knows that, it was a once off and it was a nice change I suppose.
20.50 miles 33K in 3 hours 19 pace 9:45

SUNGOD

hi woddle nice going on the 20+ mile's this morning do you plan on many 20+ runs before the taper for longford

Woddle

I have another 2x 20 plus planned, I really wanted to do 22 miles this morning, just sth about that number but I could feel my baby toe getting sore this morning so I cut it short, turned out to be a huge water blister,
I would love to do a 1/2 marathon at the end of July, give me a better idea of pace, out of curiousity would you know at what % of your heart rate you have been running marathons. Today I ran at an average of 68% but I'm unsure of how much more I should push myself, I know I have more in the tank, but would love to know how much without blowing up.

SUNGOD

i have'nt a clue woddle i have never wore a heart monitor or even checked my heart rate resting or running, i really dont get to involved in the science of running ,
the national half marathon is on in waterford this year on the 7th of september , but just thinking that will be just after longford so prob wont suit you

Woddle

I've just had a look at a few race calendars, can't find any 1/2 marathon dates that suit, but I still have the adidas 10 mile in the middle of August

SUNGOD

there is a 10 mile race in tipp on the 27th of july that im prob going to do it would give you a better indication for marathon pace

Woddle

I was going to take the day off but I treated myself and kids to pizza hut, felt I deserved it after yesterday, but when I got home started feeling guilty so 3.1 miles 5K in 27:30, pace 8:52.
Tomorrow tempo run,
Wednesday 5 miles
Thursday 4 or 5 miles with a few bursts of 200m
Friday rest
Sat race
Sun 10 miles, I hope
And then back into my new program for the following 2 weeks

Woddle

Ok so plan for this week has already changed from structure to see how I feel.
Went football last night instead of a run and today 5 miles 8K in 38:31, pace 7:42.
Happy with the run decided that after each mile, I would give it a burst for 1/4 of a mile. I felt I had another bit left in the tank but 3:30 worth I dont know

showry

you're going well Woddle,
that's a great speed session - going to give that a try I think

showry

I printed off those workouts for a 37 year old male running 5 miles in 35 minutes.
They look like they're going to hurt, seem to be a lot faster than what mcmillan was giving me.

Woddle

Cheers Showry and best of luck yourself for Friday.
Same route as Monday 3.1 miles 5K in 26:07, pace 8:26 a mile, found this pace very easy which is a good sign for Sat and tomorrow just a couple of miles followed by lots of stretching.
Looking back over my milage, it looks like I need to get more consistant.
Week 07 40.40 miles
Week 08 22.56 miles
Week 09 44.70 miles
Week 10 28.06 miles
Week 11 48.46 miles
So week 13,and 14 of Longford schedule I'll have to up the consistancy and milage before tapering.Some good articles regarding marathon training types in the running times, my first time reading it, not bad at all.
One last thing mammy brought me back down to earth, she and her brothers use to be runners back in their days, they use to run out of donore harriers, anyways I was filling her in on how deadly I am and can't wait for Longford, she informed me that my uncle did a 1 hour 36 min half marathon in Longford last year, not bad but he's 58 :eek: and he's thinking of doing the marathon this year, so I think it could be close timewise which will be entertaining.

SUNGOD

best of luck tommorrow woddle

Cato

what are your veiws on running on a treadmill to build resistence?

Woddle

Best of luck yourself sungod,very interested to see what time you do. Actually wish I had of thought things through, We put off going to hook this weekend because of my race, she aint happy, so I could have killed 2 birds one stone by racing in Waterford tonight assuming thats where it is.

The picture is my 2 girls and little brother enjoying a fartlek session:D down in Bray at lunchtime, I count to 20 and then catch them before releasing them back into the wild.

As far as the treadmill goes,I find it useful for recovery runs and for when I first started back running. But it doesn't really serve a purpose for me at the moment as I'm going to be doing 2 marathons shortly on roads, so I feel I need to do majority of training on Roads, So for the moment my treadmill is just lying in a corner, but if you dont have much of a choice its better than nothing.

SUNGOD

yeah woddle the race is in dungarvan, waterford. showry is doing the same one , we are lucky enough down here with races nearly every second/third weekend over the summer. the threadmill is good when starting but i think for a run of any real distance you cant beat the great outdoors

Racing Flat

Best of luck tomorrow Woddle

Woddle

Cheers lads for the support. Very enjoyable race but I'm a sore loser, I went through the 5 mile mark according to my watch in 34:53, however I still had not finished the race, went through the finish line in 35:04 and my watch said distance 5.03 miles, I have found my watch to be extremely accurate in the other races I have done this year. But anyway only one person to blame, ME. I paid way too much attention to my splits on the watch and as a result I felt I had a bit more in me, so next time no splits, I had the watch set for beeping every 0.5 miles and I was aiming for 3:30 on each beep, sorry lads sour grapes and all that, The t-shirt is deadly though and I really enjoyed the race not so much that hill though.

figs

Still a respectable time Woddle! Good going.

My watch showed that little bit extra 0.03 miles too... wonder if it's the GPS type or the course was a bit stretched?! Felt your pain on the hill too... found it a long climb.

Racing Flat

You've got to remember that courses are measured according to the shortest possible route, ie a tangential line around the course. You know in the big marathons when they have the line on the road - the competitiors are suppose to run as close to this line as possible as it is the exact measurement. I remember in the last olympics or maybe world Champs when the runners were staying in the shade rather than on the line and the commentators saying that if a world record was ran it mightn't count as they didn't stay on the line enough...
Anyway, in a race like today it's unlikely that you will take the shortest route as everytime you have to go around someone etc. you are adding on a little. Plus people tend to stay in the middle of the road rather than run a tangential line around the corners. You must also decide whether you are better off running the shortest route on your own or tucking in behind a group to avoid the wind, but go a longer route - which will be faster on the day? So for most races your GPS will probably read long, just because you have ran further than the distance for the reasons above. I never wear the GPS for races for this reason. Also it's illegal! Not allowed feedback such as pace/heart rate information.

So you know you can run 5 miles in under 35, but unfortunately your official time will not show this.

Woddle

Cheers lads and your spot on racing flat, didn't even consider these reasons it actually makes alot of sense, and after a few hours to ease my mind, I'm over it now. Roll on next race, dont have any in mind yet, as I feel the 10 miler is too close to Longford.

figs

Racing Flat wrote: »

You've got to remember that courses are measured according to the shortest possible route, ie a tangential line around the course.

Good point.

Racing Flat wrote: »

So for most races your GPS will probably read long, just because you have ran further than the distance for the reasons above. I never wear the GPS for races for this reason. Also it's illegal! Not allowed feedback such as pace/heart rate information.

Is it?!? Does that mean my time could be invalid? Or does this only apply to pro/competitive racers?

showry

great run Woddle, well done

Racing Flat

figs wrote: »

Is it?!? Does that mean my time could be invalid? Or does this only apply to pro/competitive racers?

Would only be enforced for 'professional' or Championship races I'm sure, but AFAIK you are not allowed feedback. e.g. if you know your lactate threshold is 170bpm, then if you had a monitor to keep you at 169bpm, you'd be pretty sure that you wouldn't be going too fast, at the same time you'd be going as fats as possible for best performance, so it might be an unfair advantage, hence not allowed.

SUNGOD

hi woddle all you can do is take the positives out of the race, like RF said one big positive is you now know you can run sub 35 for 5 miles and be confident you will do it next time .i find it hard to judge pace starting off as i dont want to wilt around the 4 mile mark or be crossing the finish line fresh and with plenty in the tank , its a hard thing to do and i just try to run as good as i can without been to tied to the splits an example being ,the first mile i ran on friday was 5:30 if i had been following a plan governed by splits i would have not running that time for the first mile but its just how the race went and how i felt so i went with it, i suppose my point is sometimes just run to how you feel not to how you think you should do. maybe if you had no watch or even thought about splits and just ran hard you might have come in in 34:52 and being completely wrecked but knowing you gave it everything . now maybe this wont suit you but its just food for thought . so anyway well done woddle its all great progress

Abhainn

Woddle that result hardly a disaster. Great progress to now. Time to focus on next goal.

Woddle

Cheers again lads.
Took Sunday off as I have the next two weeks mapped out and there going to be tough.
Today 10.28 miles 16.54K in 1 hour 30 mins, Pace 9 min/miles.
My 4 year old does a 0.25 mile cool down with me,I'm cooling down but she's pushing it, she has it down to 3:15,

Woddle

A bit of a disaster yesterday, it was suppose to be a speed session, so I thought I would go out to Irishtown stadium for the 5k race, an hour in traffic to get there and then found out it was on Wednesday, so I decided to go indoor football instead.
Today 8 mile 12.87K tempo run, pace 8:28
Found myself to be still very tired, probably still due to the race and hiking with kids this morning,so very easy 5 tomorrow
Bought myself Advanced Marathoning by Pete Pfitzinger, as I have till next April all mapped out, so I hope by Jan I'll be in a position to know what I'm doing thanks to this book

Woddle

A very easy run today, not time based but heart rate based, ran while trying to run at 150 bpm 68%.
6.2 miles 10K in 55:37, pace 9 min/miles
Very happy with this run and pace to heart rate ratio

Woddle

I took Friday off as the family headed to Hook.
Saturday 15 miles 24.13K in 2 hours 10, pace 8:39
Sunday 4.61 miles 7.41K in 43:31, Heart rate average 142 lowest yet
Monday was a lazy day
Today we returned home so 10 miles 16K in 1 hour 19, pace 7:56, It was a strange session, suppose to be a tempo, first 2 easy next 2 pushed it, next 2 easy,next 1.5 pushed it and then Pushed it at the end to break 80 mins, felt good.
I'm starting advanced marathoning for the second time now. would really recommend it. What I;ve taken from it so far is 4 key sessions Tempo, intervals 800m 1600m, Long run and recovery run. So next 2.5 weeks will be trying to keep to this and I have the HR all worked out, so one last push before Longford.
I've had time to consider my time prediction for Longford and I'm thinking 3 hour 45 and making Dublin my main priority and hopefully sub 3hour 30

Woddle

10am 4 mile 36:18 Hr 146
5pm 4 mile 35:31 Hr 152
I went indoor last night also, the hall was very hot.Quads are a bit stiff, so might put off my intervals till Friday.

Woddle

5.22 miles which included 5 x 400m, suppose to be 600m but I wasn't feeling it.
1:22
1:28
1:27
1:31
1:28
I waited for my Hr to get back to 130 before the next interval.

Abhainn

Woddle wrote: »

5.22 miles which included 5 x 400m, suppose to be 600m but I wasn't feeling it.
1:22
1:28
1:27
1:31
1:28
I waited for my Hr to get back to 130 before the next interval.

Heh Woodle good session. Had you a target time for each interval?
Your first 400 was way quicker than the rest.
I'm not sure how benefical doing 400's for marathon training though is. Yes great for 5k - 10k.
Possible 800's -1k intervals works best. For 800's your target time for each would be 3:30 (if 3hr 30 was your marathon target time). Doing 4 of these to upwards max 10 per session would see you sorted.
But as this is your first marathon I would maybe not look too seriously into the speed side of things.
My training log for the last 8 weeks up to DM last year was 4 runs per week.
2 of these were around marathon pace (MP) of 6 miles. NO. 3 was 5-6 miles at 10-20 secs / mile faster than MP. Long run or longish run at weekend.
Seemed to work for me.
Speed work was mostly done in prep for half marthaons

Woddle

Your completely right and really appreciate the advice its echoed in the book Im reading ,it also suggests 800 to 1600 intervals, but I like the 400s, I get a bit of confidence from doing them and yesterday I let my mind win out as they where suppose to be 600s,I just tried to run each one as fast as I could, I was retching on the last one, Ill sort it out for next week maybe have a go at my pyramid session again, fair play to you on the triathlons, excellent stuff, also this will be my 2nd marathon and I plan on enjoying it as first one was a disaster and then for Dublin Ill race against the clock, but Longford is about me kicking its ass after it battered me in 2002:D

Woddle

10 miles 16K in 1 hour 27, pace 8:48.
hopefully 20 tomorrow and then 4 weeks till marathon, cant wait

Woddle

I left the house at 7:30 this morning knowing that I had forgot something, at mile 11 I remembered, I never put my vaseline on:mad:, the chaffing was so sore, got a brain wave at mile 13 open my power bar carbo syrup and apply that, its kind of like vaseline, all this did was make it sting but it did help keep my shorts from moving.
20 miles 32.18K in 3 hours 5 mins, pace 9:16, very happy with this run especially after 10 yesterday, probably my best weeks training ever and gives me a total of 53 miles for the week.
My resting heart rate is also down to 44 beats, heading down to Hook again for the week and Ive been told by my wife, that Im not allowed to ruin the break by running every day, so will have to scale back next week even though its quite an important week.I'll have one more hard week after that and taper for 2 weeks.

Racing Flat

Woddle wrote: »

20 miles 32.18K in 3 hours 5 mins, pace 9:16, very happy with this run especially after 10 yesterday, probably my best weeks training ever and gives me a total of 53 miles for the week.
My resting heart rate is also down to 44 beats

Great signs of your improving fitness. Almost finished now. Keep it up.

Woddle

Ok so I'm back from holidays, and went to update my log but I,ve been suspended for the month of August for over usage.Hopefully will sort it out long before then
28/7 Rest
29/7 Rest
30/7 5 miles which included 5x800m and 4x400m
31/7 Rest
1/8 Rest
2/8 Rest
3/8 15.29 Miles in 2 hours 11

4/8 Rest
5/8 7 Miles in 1 hour
6/8 Rest
7/8 15.32 in 2 hours 18
8/8 5 mile race in 35:06
9/8 Rest
10/8 Rest

Today 9 Miles in 1 hour 15 mins
So I missed alot of good training over the last 2 weeks due to my holiday but the race let me know that everything is still good as it was a tough course, it was the deadmans 5 in carrick on suir, well organised and great weather.
Splits
Mile 1 6:42
Mile 2 7:20
Mile 3 7:12
Mile 4 7:08
Mile 5 6:40
So due to my bad weeks Im going to do the frank duffy 10 and see how I get on.

Racing Flat

Welcome back Woddle.

You're always going to miss runs when on holidays so don't worry too much about that. Your race time suggest you're still in good shape.

You said you are going to do the 10mile - are you still doing the marathon in Longford? If so, I reckon the 10mile is too close being a week before, but that's just me...

Woddle

Def still doing Longford, I was thinking of doing the 10 mile as a bit of a confidence booster, not an all out attack, I reckon 72 would be what Im capable of but will aim to come in under 80. Im just so excited a bit like a kid before xmas and I keep throwing diff ideas around, for example thinking of attacking a 3:30 - 3:40 and see how far I go instead of just getting around and preparing for Dublin.
Cheers for all your feedback, really appreciate it.
Sorted out my broadband, so Im no longer suspended:D