"It's what you do next that counts"

dna_leri

Woddle wrote: »

Mcmillan 10km workout 1 - 6x1 mile @goal 10k pace.
Stupidly did the first 2 too fast (7'15 was the goal) but they felt comfortable and because they felt easy I had ideas of doing all six at that pace - FAIL
.

Did a similar session myself last night and in the end decided not to worry too much about the exact pace - plus or minus 10s will happen in a race anyway - though I do try to run the first one a bit slower, sometimes maybe too slow.

Perkina3

Woddle... what time u heading tomorrow?? I am going to be signing up on the day again.... prep hasn't been ideal this week but sure fook it...

Send me a pm or a text... can't remember if I gave u my no.

Well done on the training this week btw.

Must get my discipline back and start going for early morning runs lol

Woddle

belcarra wrote: »

Hey Woddle,
a couple of quick questions:

1. I had the same issue about going out on the first lap too quick. Tough to have a mature mindset to appreciate that the first lap is always gonna be easier than the last lap!
2. What did you do for recovery after each mile? Looks like you may have slowed down and even walked for a portion? Is this allowable? Or should we keep jogging even if it is at a very slow pace?? I did slow to a walk after one of my miles earlier this week but presumed it was against the overall good of the session??
3. Had you any thoughts about doing this session earlier in the week given that Donore is on tomorrow?

Well done anyways, looks like you should be well on for the <45min 10km in Dunshaughlin.

Hi Belcarra
Your right stupid rookie mistake for the first 2 reps but It won't happen next week

As regards what to do in between reps - I think as long as you're not just standing still, a walk/jog combo is all good. Where we finished each rep was about 440 meters from the start of the next lap. So what I was doing was when rep finished I walked for about 50 meters, jogged for 340 meters and walked another 50 meter to the start and that would give me about 40 seconds before the next rep which I used for stretching.

No negative thoughts about doing the session as the session was the priority for the week not the 5km, the 5km is just about getting me used to racing again. Sportsworld was my first race in a year. I want to do really well in the Dunshaughlin 10km.

I think the sub 45 is looking good for both of us and it was fairly windy doing last nights reps aswell.

Woddle

Perkina3 wrote: »

Woddle... what time u heading tomorrow?? I am going to be signing up on the day again.... prep hasn't been ideal this week but sure fook it...

Send me a pm or a text... can't remember if I gave u my no.

Well done on the training this week btw.

Must get my discipline back and start going for early morning runs lol

Not sure if I have your number either but I'll let you know what time for sure later

Perkina3

Sorry. Need t ack your pm somehow but my phone wont let me. Yeah 9.15 or9.20 is perfect. Not in the best form so just runnin t get a time for d 5k

Woddle

My garmin link

I was really looking forward to this, the plan was to dip under 22.
A mile warm up with RK and a few strides and I was ready to go, my groin which had annoyed me over the last few days was now nonexistent.
I started a bit too far back and was hampered alot in the first 500 meters but hit the mile in 7'03 which was perfect but I knew I was working too hard and eased back slightly and ran mile 2 in 7'20.
The first 2 miles are perfect, your shielded from the wind and have a nice downhill section. However mile 3 up Military road was a bitch and with a two punch combo made up of wind and hill I was knocked out and I looked it too as I had blood streaming from my nose, ran mile 3 in 8'02 :eek:
After the hills I felt I had more and managed a 37 second last 200 meters to finish in 23'07.

You would think with that time I might be disappointed but I'm not, I felt good throughout and didn't hit the uncomfortable zone that is to be expected of a 5km and all on tired legs from Thursdays tough session.
Feeling really happy and looking forward to the next race.

1.25 mile of easy jogging after to cool down.

Well done to Donore for putting on a super race and Mr slow and clan for much needed cheering.

tHE vAGGABOND

Good man - dunshaughlin has always been your goal, and that is what your focus is correctly :cool:

Woddle

tHE vAGGABOND wrote: »

Good man - dunshaughlin has always been your goal, and that is what your focus is correctly :cool:

Cheers vagga but the score still reads 2 nil

chinguetti

Woddle, good run this morning and long time no see.

Whats the plan for the Cork Half? Any goal time that you are aiming for?

Woddle

chinguetti wrote: »

Woddle, good run this morning and long time no see.

Whats the plan for the Cork Half? Any goal time that you are aiming for?

Cheers man and great seeing you again.
I'm thinking 1'45, will be tough going and probably a little beyond me but fcek it that's the target followed by a nice pint

Woddle

I went to my uncles 40th last night but kept to my no alcohol. I havn't had a drop since April 14th. I can't wait for that pint in Cork.
Got home at about 1 in the morning and was fairly tired but gave my wife her very well deserved lie in. Finally got out the door for 10 hilly miles (fcuk that km crap). Legs felt really good and brings the mileage to 38 from 5 runs for the second week running.

10 miles, pace 9'30
AHR 70%/ 154

theboyblunder

Good running Woddle. Nobody is a fan of wind and hills but in a 5K race its a killer alright. The body is under enough stress as it is!

Perkina3

http://www.racepix.com/Donore-Summer-5km/racephotos/509/photo/105/

Some one didn't notice the photographer! :P

Woddle

Plan for the week

Mon - rest/footy
Tue - 7 mile easy
Wed - 5 mile easy
Thu - 10 mile inc 1x2mile + 4x1mile @10k goal pace
Fri - 5 mile easy
Sat - rest
Sun - 3 mile easy
mon - Race 1/2 marathon

shels4ever

Woddle wrote: »

Plan for the week

Mon - rest/footy
Tue - 7 mile easy
Wed - 5 mile easy
Thu - 10 mile inc 1x2mile + 4x1mile @10k goal pace
Fri - 5 mile easy
Sat - rest
Sun - 3 mile easy
mon - Race 1/2 marathon

Whats your plan for the half marathon? have a time or pace in mind?

Woddle

shels4ever wrote: »

Whats your plan for the half marathon? have a time or pace in mind?

If conditions are good I may aim for 1:45 but I think that could be just a step too far but I'm prepared to take my punishment if things don't go so well.

If conditions are crap or I feel 1:45 is a silly target well then 1:48.

I've kind of forgotten about the 1/2 with all the 10km focus

Have you talked yourself into going all out tonight or is it still a tempo. Having followed your log closely I'm guessing you're in sub 35 shape?

shels4ever

Woddle wrote: »

If conditions are good I may aim for 1:45 but I think that could be just a step too far but I'm prepared to take my punishment if things don't go so well.

If conditions are crap or I feel 1:45 is a silly target well then 1:48.

I've kind of forgotten about the 1/2 with all the 10km focus

Have you talked yourself into going all out tonight or is it still a tempo. Having followed your log closely I'm guessing you're in sub 35 shape?

1:45 would be very good running

Still going to stick to plan for the first 3 miles at least and if I feel good then might push on a little. But will be happy with somewhere around 36:40 tongiht.
Have a good few miles in the legs the last few weeks so not really that fresh. But think i'd go sub 35 if did a few faster session and rested up, but that would wreck the rest of my weeks training.

Woddle

Monday was a scheduled rest day but I went football. I probably shouldn't have but I like football and it was a chance to catch up with a few friends.
Had my alarm set for 5:15am Tuesday morning but was too tired so said I'd go later but when later arrived I decided against it. Thought I'd benefit from another day off as it was a tough last few days running. On top of that my feet and legs were feeling really tired and I figured out why, I was wearing my racers as casual runners the last few days. When I changed them the relief was instant.
Anyway, up at 5:15am this morning for an easy 5 miler and the body and legs are back to 100%, both AHR and overall pace for the run were down on previous runs, so a good sign. I wanted to run further and I had the time but decided not to play catch up with miles.

Woddle

The above quote is from Dean Karnaze.

Great start to the day. Emily and I woke early and got out for a lovely 1 mile jog before school. She was so looking forward to it that she slept in her shorts. Good idea.
Emilys loop

Woddle wrote: »

Last week

1. 7'07, AHR 174
recovery 4'00
2. 7'09, AHR 178
recovery 4'00
3. 7'21, AHR 178
recovery 4'00
4. 7'24, AHR 178
recovery 4'00
5. 7'26, AHR 180
recovery 4'00
6. 7'31, AHR 180

6 miles in 44'00 (4'34 per k average)(7'20 per mile), AHR 178, max HR 189

1+2. 14'37(7'17 & 7'20), AHR 175
recovery 5'00
3. 7'17, AHR 179
recovery 4'00
4. 7'24, AHR 180
recovery 4'00
5. 7'40, AHR 181
recovery 4'00
6. 7'16, AHR 182

6 miles in 44'16 (4'35 per k average)(7'23 per mile), AHR 178, max HR 190
Mcmillan workout 2

Mcmillans 2nd workout and man that was tough. It was great not to have the wind of last week but the heat was tough going (not complaining, not much )
Met up with the usual suspects Sharktale, meno and my buddy Niall. The plan was 1x2 mile and 4x 1 mile @ goal 10k pace, which is hopefully 7'15 per mile but today I said I'd settle for 7'20-7'30.
Rep 1 (2 miles) was so tough and it's funny how when running it you can't see yourself doing another rep after. This could be a sign that my pace is too quick. 5 minute rest and it went by so quickly, we were all shocked when the watch started doing it's 5 second count down.
Each one was getting harder but I found the second last (1 mile rep) the hardest and was so close to pulling up but I started thinking about the above quote and plugged on. For the last one we decided not to jog the recovery but to stretch instead and this may have added to making the last rep a little easier but I felt comfortable running it despite the high HR.
Nothing but easy running now till Mondays half marathon in Cork.

Mr Slow

What time are you hoping for in Cork?

Woddle

Woddle wrote: »

If conditions are good I may aim for 1:45 but I think that could be just a step too far but I'm prepared to take my punishment if things don't go so well.

If conditions are crap or I feel 1:45 is a silly target well then 1:48.

I've kind of forgotten about the 1/2 with all the 10km focus

The above
Happy enough to set out at 8 min pace and see how far I get but if the heat is like it is today I'll think some more

Woddle

5 easy miles this morning and what a morning it is, not a cloud in the sky.
AHR 145/64% HRR

dna_leri

Woddle wrote: »

Great start to the day. Emily and I woke early and got out for a lovely 1 mile jog before school. She was so looking forward to it that she slept in her shorts. Good idea.

Mcmillans 2nd workout and man that was tough. It was great not to have the wind of last week but the heat was tough going (not complaining, not much )
.

I love the contrast between how children and adults approach running!
Enjoy the race Monday, the times will look after themselves.

belcarra

Woddle wrote: »

The above quote is from Dean Karnaze.

1+2. 14'37(7'17 & 7'20), AHR 175
recovery 5'00
3. 7'17, AHR 179
recovery 4'00
4. 7'24, AHR 180
recovery 4'00
5. 7'40, AHR 181
recovery 4'00
6. 7'16, AHR 182

6 miles in 44'16 (4'35 per k average)(7'23 per mile), AHR 178, max HR 190
Mcmillan workout 2

Mcmillans 2nd workout and man that was tough. It was great not to have the wind of last week but the heat was tough going (not complaining, not much )
Met up with the usual suspects Sharktale, meno and my buddy Niall. The plan was 1x2 mile and 4x 1 mile @ goal 10k pace, which is hopefully 7'15 per mile but today I said I'd settle for 7'20-7'30.
Rep 1 (2 miles) was so tough and it's funny how when running it you can't see yourself doing another rep after. This could be a sign that my pace is too quick. 5 minute rest and it went by so quickly, we were all shocked when the watch started doing it's 5 second count down.
Each one was getting harder but I found the second last (1 mile rep) the hardest and was so close to pulling up but I started thinking about the above quote and plugged on. For the last one we decided not to jog the recovery but to stretch instead and this may have added to making the last rep a little easier but I felt comfortable running it despite the high HR.
Nothing but easy running now till Mondays half marathon in Cork.

Great feedback there Woddle - I must re-read this before my next attempt at this session!
Enjoy Cork and try not get too sunburnt! :pac:

jcsmum

Ah how cute is Emily!

I keep dropping hints to Jack in our house about joining an athletic club when he's older. He's only 6 :rolleyes:

Woddle

jcsmum wrote: »

Ah how cute is Emily!

I keep dropping hints to Jack in our house about joining an athletic club when he's older. He's only 6 :rolleyes:

I did the same, I went as far as to ring DSD. I was told to bring her up when she's 8.

metamorphosis

All the best on Monday Woddle. Enjoy!

Woddle

Thanks folks.
No running today but plenty of chores. Now it's time to sit down and watch England and then later Ireland hammering Macedonia.

Plan tomorrow is to head to Cork collect my number and then head back over to Hook where I'll do an easy run of about 4 miles, down to the lighthouse and back. Just me on my lonesome so should be able to relax and get plenty of rest before heading back over to Cork.
Definitely going out at 8 minute pace, so heres hoping

Best of luck to everyone racing over the weekend, hopefully see a few of you in Cork for a pint.

tHE vAGGABOND

Good luck, and I hope to see you down there :cool:

donothoponpop

Woddle wrote: »

Definitely going out at 8 minute pace, so heres hoping

Go for it Dave, keep ticking off those 8 minute miles. It's bound to hurt halfway, but you can get yourself through that, like you got yourself up that hill on the leg 1 recce. Have a blast!

liamo123

Best of luck tomorrow Dave..Keep it steady and above all enjoy it

BeepBeep67

Have a good one Dave.

Woddle

Thanks for the comments guys.

My plan of staying in Wexford kind of back fired. I drove down to Cork from Dublin on Sunday to collect my number, I then headed back over to Hook but didn't realise it would take so long and what was worse it would be even longer in the morning as the car ferry doesn't start running till 9:30am, so I'd have to go up to New ross first and then over to Cork. All in from start to finish (home in Dublin) 530 miles on the clock. Not the best preperation for the half.
I woke at 6:30am and hit the road for a race start at 11:30 and I've decided when I'm older I'm either moving to Hook or Dungarvan. There wasn't a cloud in the sky and it was a lovely journey along the n25.

The half start time was way too late, not sure why. Myself and Chinguetti had about an hour maybe more of standing around at the start line.

Quick warm up and I was straight into 8 minute miling. I ran the first couple with Ike but he looked alot more comfortable than I did. I looked at my HR and it was quite high, I wasn't too sure why, I raced the sportsworld 5 miler a few weeks back at the same HR but was quicker that day.
Plan was to not worry about the HR just yet and inspired by theroadrunners race last week when he wasn't feeling it but still dug in I tried the same. I got to 5 miles in 39'47 on pace but another look at the HR and it was now higher than the Donore 5km and I had yet another uphill to contend with. My legs were tired and heavy and I just decided to drop the pace and roll home (that sounds like I had a choice, I didn't ).
The course is actually a horrible course, for the most part you're always running up or down and rarely flat. I didn't like it one bit.
From taking photos at the finish the last couple of years I always fancied the idea of sprinting the finish and despite an unsatisfactory race I was still going to try finish in style. A girl who was doing the half also went by me with about 600m to go and she looked to be going a nice clip, I kept an eye on her and didn't let her get too far ahead, with about 300m to go I just went for it and passed her with a 100m to go, she tried to respond but couldn't, I had one last glance to make sure she wasn't having another charge, she wasn't and I eased down over the line in about 1:52:50
My garmin went 3 times throughout the race so that's a guess time for now.

1:52:50
Pace 8:35/6 a mile
AHR 172bpm
Cork city half marathon

I decided not to stop for a pint afterwards as the drive home was on my mind and I just wanted to get it over with, so I'll save that pint for Dunshaughlin 10k, didn't really deserve it anyway.

It might sound like I'm being very negative, so a couple of positives.
I'm only 10 weeks back running so happy enough with that and although my pace had slowed alot I didn't give into the voices that were shouting DNF.

donothoponpop

That's still a great base time to work from. 1:45 was a big ask off your training, but you'll hit it soon enough, the way things are going. I think that was a decent result today.:)

tHE vAGGABOND

Yea, dont beat yourself up about it mate - its still not a bad time, and one you can move on from in the weeks ahead as you get more training under your belt

Krusty_Clown

A solid starty back time. Now go kill those intervals the next time. No surrender.

Perkina3

Dude, twas a very good race off what? 8 weeks training. Nothing to be ashamed of there and you are just going to smash it when the race series comes around. I expect 4 very good times there :P....

shels4ever

Well done, a few mroe long runs and your speed session and that will stand to you come the 10k. 13.1 X 8 min miles was always going to be hard.

chinguetti

Hi Woodle, good going yesterday after just 10 weeks back and don't be too hard on yourself.

You're right about the start, way too late but i spoke to a couple of guys who were stewarding at the start and they admitted that the start was way too late and that they should change it for next year. Whether that happens, time will tell.

I liked the course alot, actually i loved it and think its a really fast half marathon course and knocked 4 minutes off my pb. This might be because you pass out the world of relay runners which is a great mental boost as you cut through the field. However this also caused traffic problems at the normal points like the Mardyke.

Keep it going and we'll see ya in Dunshaughlin all going well.

RacoonQueen

Well done yesterday - thats a good time for just being back 3 months or so. 1:45 was a big target, you'll smash that the next time anyway.

Might see you in Dunshauglin.

theboyblunder

well done woddle. great performance after such a short lead in - looks good for the rest of the summer

Woddle

Thanks all, I'm not too disappointed to be honest just a little annoyed, I'm probably still aiming too high in my races and I probably should have just concentrated on 1:50 but sure if I keep trying I'll be bound to hit one sooner or later.
Congrats chinguetti on a super time.

Distance |Current Best |Goal time | 2011 Best
800m | 2:31| 2:29 |
1500m | 5:14| 4:59 |
5k | 19:25| 19:59 | 23:07
5miles | 33:07 | 33:59 | 38:30
10k | 44:10| 42:00 |
10miles | 69:18 | 69:59 |
Half Marathon | 1:44:?? | 1:35 | 1:52:50
Marathon | 3:37:45 | 3:29:59|


Plan for the week
Tue - rest
Wed - 5 miles easy
Thu - 10 miles inc 2x2 mile + 2x 1 mile
Fri - 5 mile easy
Sat - rest or possible 5km race
Sun - 10 mile easy

Not sure if I'll race on Saturday now as my legs are tired and I maybe over doing it slightly.

liamo123

Woddle wrote: »

Thanks all, I'm not too disappointed to be honest just a little annoyed, I'm probably still aiming too high in my races

Woddle thats the perfect attitude to have... With that determination u wont b long improving on ur times... Good running yesterday given ur limited training base....

Bally8

Sorry to hear you were annoyed/disappointed yesterday. Cork is a great race, its such a pity you didnt like it. I can see how the late start for the half could be annoying and having to pass all the slower runners. Still it must be a great mental boost passing people all the time. I found it hard being passed by all ye fast runners 15 miles in:o. Saw you at the end you were flying! Well done on a great time.

Woddle

Bally8 wrote: »

. Still it must be a great mental boost passing people all the time.

If only that was the case got passed by alot of half people, waiting to read your report and maybe next year your daughter might do a leg aswell, make it a right family affair

Bally8

Woddle wrote: »

If only that was the case got passed by alot of half people, waiting to read your report and maybe next year your daughter might do a leg aswell, make it a right family affair

Oh god I dont know- the weekend in Cork was a great excuse to escape the major teenage attitudes/moods she seems to be developing recently:D

Woddle

I set the alarm for 5:25am but when the alarm went off I knocked it off and told my wife I'll go when she gets in from work and I went back asleep. I then woke at 6am and jumped out of bed wide awake, got my gear on and was out the door at 6:15am.
It was just an easy 5 and the HR was back to normal(way down) but I have a few niggles, so I'll have to foam roll the crap out of them later. One in particular is a little worrying. On my right shin and it just occurred to me that it maybe shin splints due to the change in runners for the race.

5 miles @ 9'13 pace
AHR 147/66% HRR

ultraman1

well done on monday .....Htfu;)

Woddle

ultraman1 wrote: »

well done on monday .....Htfu;)

I was trying but my fat little body just wouldn't go any faster

Woddle

Last week

Woddle wrote: »

Workout 2
1+2. 14'37(7'17 & 7'20), AHR 175
recovery 5'00
3. 7'17, AHR 179
recovery 4'00
4. 7'24, AHR 180
recovery 4'00
5. 7'40, AHR 181
recovery 4'00
6. 7'16, AHR 182

6 miles in 44'16 (4'35 per k average)(7'23 per mile), AHR 178, max HR 190

Workout 3
1+2. 14'27(7'14), AHR 173
recovery 5'00
3+4. 14'32(7'16), AHR 178
recovery 5'00
5. 7'12, AHR 176
recovery 4'00
6. 7'03, AHR 176

6 miles in 43'16 (4'29 per k average)(7'13 per mile), AHR 175, max HR 187
http://connect.garmin.com/activity/91257528

I got a little bit nervous on the way up for this session, maybe because of my race performance in Cork.
Just 2 of us doing this today. My aim was 7'15s and I really wanted to hit them.
The first rep (2miles) felt good but it lashed rain on us and I was soaked and probably carrying an extra couple of pounds now as a result of the rain
I was spot on with my pacing which was nice. 5 minute jog back down to the start and it was time to go again, I hit the first mile on time but it started to feel a little tougher and the HR was rising, got it done though and nearly on target. Then on to the mile reps and these both felt really comfortable and with the last one I decided to quicken for the last 200m which led to a higher HR but still not all out.
Feeling really good after these although not looking forward to next weeks 3x2 mile @ goal pace.
As for the shin splints, looks like a false alarm. I foam rolled the crap out of them and woke up this morning pain free. Just one more niggle remains and I'll concentrate on that later.
8.5 miles in total.