"It's what you do next that counts"

SUNGOD

good stuff woddle and great time
i wouldnt worry too much about pacing im sure you will get it right for raheny , you should run a big race there

TheRoadRunner

Stupid_Private wrote: »

Good race, looked fairly cold out there but the course seemed to be fairly decent. I'm racing in Tymon next weekend, so I also wanted to see what the course was like as well as take a few pictures.

I reckon next weeks course will be slightly different. I wouldn't be surprised if they bring you up the hill beside the foot bridge. I don't know if you know it but it's a little ba$tard

Woddle

Stupid_Private wrote: »

If you think you're a knob head, I headed out there to take a few pictures and realised when I got there I'd forgotten my memory card. The internal memory of the camera stored no more than 13 pictures...grrrrr

Ok you win

This was my toughest run since Dublin marathon. The wind was brutal and it blew me all over the place for nearly 2 and a half hours. The only respite I got was 3 miles in marlay park. I nearly didn't get out of bed when the alarm went at 6:45 but believe it or not the 1000 mile challenge got me up and I was out of the house by 7:30. I was meant to do 18 but I had had enough of that wind and I cursed it quite a few times. I started thinking during the run that if the day of the Paris marathon was windy like today that I wouldn't bother doing it.

16.1 miles in 2 hours 26, pace 9:07
Average HR 71%

kevinkilbane

well done woddle, fair play to ya up that early this morning. im just flicking through the pics of yesterday. i am looking awful ha, the head on me. im looking forward to next saturday. im on my way out the door now to do two miles, who knows, might even break 40minutes next week ha

Woddle

I've been laid out on the couch ever since , I think you could probably do with a pair of spikes for next week, I had a look at the pics earlier aswell and they caught me wretching in one of them, I put the link to it in my previous post. Well done yourself , tough race to come back from xmas gluttony and Austria

kevinkilbane

the couch is the best place for a day like this. i went on a two mile round my estate, 16.06, terrible, my pb for it is 13.43 which i got in december, before jingle bells. i dont know what happened in the last 4weeks... ah sure i can only improve. i even got lucky, the rain stopped, n the wind wasnt as bad a earlier.

and i think ill have to get spikes during the week, gerard65 told me about jjb in the square that theyre going cheap. and also ill have to get new runners soon, end of the month probably. i usually go to mick dowlings sportworld. where you get yours? or is that already been asked in a different forum?

Woddle

well hold off till Tuesday or Wednesday for the runners as I'll be talking to someone about pearl izumi and I'll get you a price. You'll be flying in a week or 2 sure didn't I let you beat me in jingle bells

stipes212

what race is on next week. Is it in Tymon. BHAA race in Cherryfield, on Firhouse rd.

Woddle

stipes212 wrote: »

what race is on next week. Is it in Tymon. BHAA race in Cherryfield, on Firhouse rd.

Yep 5 miles xc but I'm also planning on doing the IMRA Howth race the following day.
If it's as good a turnout as last weeks xc, we're in for another good race.
As regards being in Tymon park, I'm not sure, I think theroadrunner implied that it was but I had been under the impression it was just down the road in Cherryfield

stipes212

thanks for that. If it is the BHAA, its defo in Cherryfield

Woddle

While trying to loose a few pounds I decided to keep an excel worksheet to calculate my calory intake.
So my findings for the week are; If I want to stay the exact same weight I need to eat 16702 calories, calories burned while running 6736 which gives a net total of 9966 calories. So if 3500 calories is a pound that means I need to consume 13202 calories a week or 1800 a day and continue running a 50 mile week. I'll continue to keep a food diary and let you know next Monday whether I have lost any weight or not.

TheRoadRunner

Woddle wrote: »

As regards being in Tymon park, I'm not sure, I think theroadrunner implied that it was but I had been under the impression it was just down the road in Cherryfield

Sorry I may have confused the issue. There is a 10k cross country (Leinster champs) on in Tymon Park on the Sunday. The BHAA race is on in Cherryfield on the Saturday as has been pointed out

Woddle

I probably wasn't paying attention, I'm easily distracted , thanks for clearing it up.

Woddle

5 recovery miles on the treadmill while watching the wire
5 miles in 44:23, pace 8:53
Average HR 68%

Good news today, I got in to Ballycotton, which is the race I'm using to give me a rough guide of what I'll be capable of in Paris.

shels4ever

Woddle wrote: »

5 recovery miles on the treadmill while watching the wire
5 miles in 44:23, pace 8:53
Average HR 68%

Good news today, I got in to Ballycotton, which is the race I'm using to give me a rough guide of what I'll be capable of in Paris.

I didnt get in .. but not too pushed now.. so is that 53 races for you this year now?

Woddle

Hard luck, that's a bit of a shame as there seems to be a good few of us in.
It makes 43 for the year but I'll add a few and get rid of a few, I'm sure

Peckham

:eek: 43! :eek:

Are you not really concerned about injury? How are you going to fit in marathon training LSRs given the recovery/taper time needed for these races (albeit short races). In particular the volume of IMRA running.

I ran 3 races last year (Longford half, Dublin marathon, BHAA BOI beach race)! Am aiming to fit in more this year, but no way will I do that many!

Woddle

It's more of a races I would like to do kind of worksheet, I'll do as many as I can but the Berlin marathon training will be very serious and avoiding injury will be goal number 1. I actually booked myself a physio app for Friday as a precaution, get a bit of a massage and see whether theres any stiffness that needs sorting better to go now than wait for something to happen I figure and make sure the IT band is still ok.
Trying to get lsr runs in is already causing a few headaches with my first 20 coming the day after Raheny but raheny is one of my goal races also.

Stupid_Private

It is a fricken lot of races!!

Personally, if I race I don't have a long run that week. Regardless of the distance of the race, the day after will never be more than 5 miles. I know there are people out there that can race and do a long run the next day - I'm just not one of them. Sure there are nut jobs running 20 miles on Saturday and Sunday...

I don't know too much about the distances of the IMRA races, but I'm sure if you did them at your long run pace with a good warm up and warm down they'd substitute nicely for a long run that week. Another thing you could do with all them races is use some of them as your speedwork for the week - ie at tempo pace. This way you wouldn't taper at all for them and do your long run two days afterwards - I don't think its a great idea to do a speedwork session followed by a long run - back to back hard days could lead to injury if you're not ready for them. The goal races get treated as races. Taper, race pace, recover, no long run.

That's my two cents worth anyway.

shels4ever

Well I like to race a lot too. To be honest most my races are only tempo runs as i'm not capable or racing 5 mile yet.

So each week a race is in place of my tempo run, but with Belfast marathon I will maybe race twice in the 6 weeks before as i need to focus on the log runs.

Once thats over I hope to change my training to more speed focused and race lots of 2 mile 5k's over the summer..

Once you hit your peak you will race less and less and target races etc. But getting to your peak would be helped by tempo runs as you body needs to learn how to run fast.. and the only way to do that is by running fast.

Well thats jsut my thinking..

stmochtas

shels4ever wrote: »

Once thats over I hope to change my training to more speed focused and race lots of 2 mile 5k's over the summer..

I would guess you are planning to take on the Raheny 2 mile series this year.

shels4ever

stmochtas wrote: »

I would guess you are planning to take on the Raheny 2 mile series this year.

Yep main focus for my summer. have target times in mind ..

Woddle

Schedule called for 10 with 5 @10 mile race pace but the fact I'm possibly doing 2 races on the weekend I decided I would do them a little slower and averaged 7:40 for the 5 and then just enjoyed the last 5, lovely night for a run but I wasn't in the humour and had actually fallen asleep on the couch with a nice fire but when putting the kids to bed I just said fcek it and out I went and I really enjoyed it.

After all my moaning regarding indoor football last week, I still went, my uncle who I would normally give a lift to couldn't get another one, so off I went, legs are nackered and I'm going to enjoy my rest day tomorrow. I'm doing a 4 day on and 1 day off and I want to stick to this as best I can, as sometimes a day off for me can turn into 2 or 3.

10 miles in 83:13, pace 8:19
Average HR 77%

Woddle

5.1 miles in 45:14, pace 8:51
Average HR 71%

I have decided to take today and tomorrow handy because I'm going to give Saturdays race a good bash and try pace myself better ahead of Raheny next week.
Looking back over my training last year and my most consistant training came back in July when I covered 117 miles in 3 weeks and I reckon these last two weeks and the one to come are going to top that, 93 miles already, so main priority is to stay consistant. Physio app tomorrow.
My new runners came Adistar control 5 and they look deadly, it was nearly a shame going out for a run in them, might get another pair for style as they look deadly.

TheRoadRunner

Woddle wrote: »

Looking back over my training last year and my most consistant training came back in July when I covered 117 miles in 3 weeks and I reckon these last two weeks and the one to come are going to top that, 93 miles already, so main priority is to stay consistant.

Has you 1000 mile challenge anything to do with this ????? It's a craze that has gripped the Boards nation

Woddle

It has indeed but it's serving one of the purposes it was intended for and thats consistancy, when I look back over my log and in paticular the build up for the 3 marathons a typical month would be 16, 53, 20, 35
I really didn't have a notion but I'm certainly learning alot from all the more experinced runners, yourself included and this is helping me to train better and I can't believe I'm even thinking of going sub 70 in Dungarvan

Slogger Jogger

Whats your PB for 10 miles Woddle? The dedication you're showing to your training will hopefully get rewarded by a new one in Dungarvan.

Woddle

Cheers SJ 69:17 back in 2002 at the cityswift and I was 24 lbs lighter, it just shows how bad my training was back then and I should have stayed with a club instead of trying 1 for a couple of months.

TheRoadRunner

Woddle wrote: »

It has indeed but it's serving one of the purposes it was intended for and thats consistancy, when I look back over my log and in paticular the build up for the 3 marathons a typical month would be 16, 53, 20, 35

Yeah that was something that was pointed out to me by a very good runner in my club. Some weeks I use to hit 50 miles the next 30 then 60 then maybe 20 etc etc. His theory was it was easy enough to run 50 miles in a week as a once off. But try do 10 weeks of that is way harder. He told me I would be better hitting 35 miles a week consistently so that's what I did and slowly built it up from there. You are definitely on the right track in my opinion

Woddle

Treadmill, 5 miles in 44 mins, pace 8:48
Average HR 70%

The 3 year old tormented me throughout this and made it an annoying run. Went to the physio and she gave me the kick up the ass I needed to get me back into the exercises she had previously given to me. I had a few knots in my IT band and in my right lower back which had caused me a bit of annoyance during my long run last Sunday. So I need to start paying attention to the little things and hopefully this will help me improve my times on top of my new consistant training approach. Weight is at 162 lbs now since I started monitoring it on a spreadsheet, thats 3 lbs now in about 11 days

Woddle

A shocking race for me personally today, if it was football, I would have been taken of in the first half. I wouldn't mind I felt good, I did a 1 mile warm up followed by strides and stretching but for some reason when the starter went I just didn't feel it and Robinph went by quite easily, at that stage I was trying to hold back at 7 min pace and then try build on it. I passed ND1978 early on and I could still see Robinph but shortly after that ND1978 went passed me and he never looked back, I thought about going after him but I think I was afraid to and I started looking for excuses to drop out. The weather was windy and spitting rain but was manageable. My back had a little fatigue feeling going on but in the end I kept going but I did loose all interest in the race till the end when I gave it a burst and finished well. I don't really know what came over me, I don't like xc as it is but theres no excuse for todays run :mad:
I just better sort it out before Raheny next week but I don't think that will be much of a problem as I much prefer the road.
1 mile warm up 8:42
4.81 miles in 34:33, pace 7:10
Average HR 89%
http://trail.motionbased.com/trail/activity/7462963

TheRoadRunner

Woddle wrote: »

4.81 miles in 34:33, pace 7:10

I clocked it a 4.93 miles. Just as well you didn't win a team prize today. I would have to put an official complaint in against you for cutting corners

Woddle

The thought of cutting corners occurred to me alright, staright back to the car . This race actually put me in bad form for the afternoon, so annoyed at my effort. I had a look at the results, a fantastic run from yourself well done, is Raheny on your agenda or will you do next weeks bhaa

TheRoadRunner

Cheers. Yeah will do Raheny next week but will probably skip the BHAA race after that. Trying to do marathon training and racing is very tiring. Was very happy with my race thanks.

Woddle

I found it hard to get out of bed this morning but finally got up at 7:30 and was out the door by 8
15.1 miles in 2:08:58, pace 8:32
Average HR 76%
I felt very tired throughout all this run but I'm happy I got the 15 done. Next week will be an easy week as I want to PB in Raheny. Day off tomorrow and the 4 days on 1 day off is working a treat.

Krusty_Clown

Woddle wrote: »

I found it hard to get out of bed this morning but finally got up at 7:30 and was out the door by 8
15.1 miles in 2:08:58, pace 8:32
Average HR 76%
I felt very tired throughout all this run but I'm happy I got the 15 done. Next week will be an easy week as I want to PB in Raheny. Day off tomorrow and the 4 days on 1 day off is working a treat.

That's some serious mileage you're putitng in Woddle. Are you still following a P&D program, or are you mostly winging it?

Woddle

Krusty_Clown wrote: »

That's some serious mileage you're putitng in Woddle. Are you still following a P&D program, or are you mostly winging it?

Hi Krusty hope you had a nice break. I'm following it as best I can, I reckon I'm doing about 90% of P&D, the 10% winging it is trying to shuffle long runs and races on the same weekend. The last 2 Saturdays I have raced xc and I have only been able to do 16 & 15 miles on the following Sunday before I get too nackered. The training I have done though already is far better than any training I did building up to last years marathons, so onwards and upwards. Are you still doing Raheny?

kevinkilbane

well done yesterday and today woddle. youll be flying in raheny!
i finally installed microsoft office, so if ya can, could ya send on the things for excel, thanks.


i saw the pics of yesterday 5mile, its so funny, the face on me, but im glad i beat him at the line, i didnt see the results, but im guessing there was only a second between us.

i got out today, went to marley, did two laps, i thought i was going fast, but 2laps, 30mins 32secs. not happy with that time but i feel fitter than two weeks ago

Woddle

Click on training logs and then everybodies log will appear, then look at where it says running is easy and there will be an attachment symbol, click on it and logrun will come up and you should be able to download it. When you have it installed you might need the password which is the word dead, let me know if you get it.

kevinkilbane

yep, got it grand, im just filling in all the details, start is last saturday 4miler, ive got alot to fill in. this will help in a big way.
also ill be starting the book tonight, and reading it in work all the time, looking forward to getting more info, im sure that will help too

Krusty_Clown

Woddle wrote: »

Are you still doing Raheny?

Yep. Still planning on it. Kind of regret not doing any 5 mile runs in preparation, but sure I'll just wing it. If I have time, I might call out during the week and give the circuit a quick run. What time are you aiming for?

Woddle

8.2 miles in 66:45, pace 8:10
Average HR 76%

I did 1 mile @ 6:45 to see how it felt and it felt OK. The kids were of school today with colds so hoping they wont pass it on.

Krusty_Clown

Good running Woddle. You could try Echinacea. Supposed to boost your immune system and reduce your chance of catching a cold by half.

Woddle

5 mile fartlek in 36:12, pace 7:14
Average HR 80%

I just wanted to get the legs going fast and ready for Sunday, I like these sesions as I picked up the pace when I felt liked it and slowed it right down when I wanted. I wore my lunar racers which cut my ankle again but it's only minor as I stopped to double up the sock. It was my own fault for wearing the wrong socks.
Cheers Krusty I picked that up today, I was taking it every day in my build up to the last marathons but somewhere along the way I just stopped but as of today I'm back on the echinacea, vitC and glucosamine & chrondoitin.

Woddle

5.10 mile recovery run in 42:50, pace 8:26
Average HR 69%

Strange run, I found it hard to get the heart rate up but the legs were tired. I do a 5 mile recovery run most weeks and the difference in todays run compared with last weeks is a huge improvement with the HR staying the same but I was nearly 30 seconds a mile faster.

Just realised today with the help of someone that I only have 7 weeks of training before tapering starts. I have decided to get my act together starting after Raheny and that means more focus on the Sunday long run and if that means missing races so be it.
I have decided on a goal time for Paris despite having no proof that it's possible and that time is sub 3:15. I believe I need to hit this target if I'm going to make sub 3 in Berlin. I have come up with this spreadsheet based on a bit of help from RF(cheers) but would appreciate anyones comments and if that means changing it more, well no problems.

Woddle

5 easy miles in 42:13, pace 8:27
Average HR 67%

Again found it hard to get the HR up but didn't care as I want to be fresh for Sundays race and after 3 good weeks of training, it's a welcomed break.
With all the trouble the nike lunar racers and my cut ankles (which are both stinging like mad) have been giving me I decided to ditch them and on the recommendation of Mr Wiloughby I picked up a pair of pearizumi racers http://www.runnerspace.com/video.php?do=view&video_id=700 and man am I glad, they weigh the same as the lunars 253 grams but man do they look deadly and after a practice run, I know I have made the right choice. I'll see how I get on in Raheny before I give them the woddle seal of approval. If you look at the video link, mine are the army green looking ones.

Krusty_Clown

But thats an off-road shoe right?
Raheny is on the road, right? Right???

Woddle

Krusty_Clown wrote: »

But thats an off-road shoe right?
Raheny is on the road, right? Right???

Yep but it can be used on the road also but the main reason I went with it was the added support it offers over the out and out racer. I'm unsure whether I'll wear them for Raheny now though as all my runners are giving me pain in my ankles thanks to those lunar piece of crap. I reckon I'll have to wait till the ankle heals and scabs over, so what I have done this morning is butchered the lunars and cut the backs off them even more than I had done already, so no friction now

TheRoadRunner

good luck tomorrow. Won't be there myself but will probably see you at BHAA race on the 7th

Woddle

Ok really peed off, I just went out to collect the wifes car so I put on the altered lunar racers and they cut me again only lower on the ankle :mad:
I'm going to get some compeed now and try and come up with a plan, I have no idea how to avoid that stinging pain for 5 miles.

2 miles in 14:04, pace 7:02 just to get the legs ready for tomorrow
Average HR 77%