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"It's what you do next that counts"
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I've decided to do my own set of round numbers. I can't hit any of them yet but I guess that's the point.
I've picked 9 race distances and for each distance I've given three standards.
This is where the round numbers come in
the 3 different standards are based on the IAAF scoring tables and the round numbers I picked are 300pts, 450pts and 600 pts.
For me some if not most will be life long targets rather than a yearly challenge.
It's also done in a stepping stone type approach, so hopefully when I hit one of the bronze standards I should be able to hit the other bronze based targets before moving on to silver and so on.
|400m Bronze|400m Silver|400m Gold||800m Bronze|800m Silver|800m Gold||1500m/1m Bronze|1500m/1m Silver|1500m/1m Gold|
|62:83|58:75|55:30||2:24|2:15|2:07||4:59/5:22|4:40/5:01|4:23/4:44|
|3k Bronze|3k Silver|3k Gold||5k Bronze|5k Silver|5k Gold||10k Bronze|10k Silver|10k Gold|
|10:48|10:05|9:28||18:31|17:17|16:15||39:53|37:03|34:39|
|10m Bronze|10m Silver|10m Gold||HM Bronze|HM Silver|HM Gold||Marathon Bronze|Marathon Silver|Marathon Gold|
|1:06:17|1:01:31|0:57:30||1:28:25|1:21:59|1:16:34||3:13:56|2:59:06|2:46:35|
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I've decided to do my own set of round numbers. I can't hit any of them yet but I guess that's the point.
I've picked 9 race distances and for each distance I've given three standards.
This is where the round numbers come in the 3 different standards are based on the IAAF scoring tables and the round numbers I picked are 300pts, 450pts and 600 pts.
For me some if not most will be life long targets rather than a yearly challenge.
It's also done in a stepping stone type approach, so hopefully when I hit one of the bronze standards I should be able to hit the other bronze based targets before moving on to silver and so on.
|400m Bronze|400m Silver|400m Gold||800m Bronze|800m Silver|800m Gold||1500m/1m Bronze|1500m/1m Silver|1500m/1m Gold|
|62:83|58:75|55:30||2:24|2:15|2:07||4:59/5:22|4:40/5:01|4:23/4:44|
|3k Bronze|3k Silver|3k Gold||5k Bronze|5k Silver|5k Gold||10k Bronze|10k Silver|10k Gold|
|10:48|10:05|9:28||18:31|17:17|16:15||39:53|37:03|34:39|
|10m Bronze|10m Silver|10m Gold||HM Bronze|HM Silver|HM Gold||Marathon Bronze|Marathon Silver|Marathon Gold|
|1:06:17|1:01:31|0:57:30||1:28:25|1:21:59|1:16:34||3:13:56|2:59:06|2:46:35|
YAY, I scrape a silver in the 400m to put me onto the Woddle's Big 10 medal's table.
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I've decided to do my own set of round numbers. I can't hit any of them yet but I guess that's the point.
I've picked 9 race distances and for each distance I've given three standards.
This is where the round numbers come in the 3 different standards are based on the IAAF scoring tables and the round numbers I picked are 300pts, 450pts and 600 pts.
For me some if not most will be life long targets rather than a yearly challenge.
It's also done in a stepping stone type approach, so hopefully when I hit one of the bronze standards I should be able to hit the other bronze based targets before moving on to silver and so on.
|400m Bronze|400m Silver|400m Gold||800m Bronze|800m Silver|800m Gold||1500m/1m Bronze|1500m/1m Silver|1500m/1m Gold|
|62:83|58:75|55:30||2:24|2:15|2:07||4:59/5:22|4:40/5:01|4:23/4:44|
|3k Bronze|3k Silver|3k Gold||5k Bronze|5k Silver|5k Gold||10k Bronze|10k Silver|10k Gold|
|10:48|10:05|9:28||18:31|17:17|16:15||39:53|37:03|34:39|
|10m Bronze|10m Silver|10m Gold||HM Bronze|HM Silver|HM Gold||Marathon Bronze|Marathon Silver|Marathon Gold|
|1:06:17|1:01:31|0:57:30||1:28:25|1:21:59|1:16:34||3:13:56|2:59:06|2:46:35|
Some very impressive times in there Woddle, good luck with them!!0 -
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Mon
5.4 miles at 7'31 pace, AHR 168
Started at 7'50 and finished at 6'44 for the last mile, felt great
Tue
5 miles at 9'18 pace, AHR 146
Nice recovery run and my first early morning run in some time.
Wed
5.1 at 7'27 pace, AHR 172
1/4 mile on, 1/4 mile off. I managed 6'20 pace for the on parts.
Thu
4.5 miles at 9'29 pace, AHR 145
Another early morning start but cut short due to needing the toilet.
Fri
3.7 miles at 9'10 pace, AHR 146
I headedto marlay to mark out a few routes for Emily and her friends who I'll be doing a bit of aturday work with. Also 2 mins at goal pace.
Sat
LeCheile 5k was always on the plan but a friend wanted to do the RTE 5 miler so I said I'd do it with him but then he cancelled so I was going to sneak up to Leixlip.
I met meno beforehand and I said my main goal was not to be chicked by CL, I kind of said it joking but she's like a human Huntball
I was as nervous as ever on the start line but as usual this disappeared the second the race started. I purposely started behing digger and CL in an effort to suss them out as I knew they'd be close to my pace.
I went by CL after maybe 600m and made sure to pass her with speed and put distance between us. I felt really good at the start. I then spy digger ahead and ease up beside him and again pass him at speed hoping he doesn't follow, it was feeling tougher now but I just kept targeting the runner in front. After the 3k mark I found it harder to attack the groups in front and at 3.5 k Digger goes by me and quite comfortably so, a dose of my own medicine. I struggled up the small climb and was really slowing but still on for sub 20 (just about).
We soon entered the grass section and it was here that I spotted CL, I tried to surge to keep her away. We've about 400meters to go and we pass a few boardsie spectators who are shouting for both CL and me but I think CL was getting a louder cheer She went passed me here and I kind of got boxed in with another girl in front so I had to swing wide and I just though fcuk your legs and went. I didn't look behind so I had no idea where CL was and I was so relieved chuffed to cross the finish line and about a second later CL crosses.
19'51 for me and I'm fairly happy with it, it a whole second of my seasons best and 2 sub 20s in a row. Time to get stuck in now and embrace the hard work.
1km-3'53
2km-3'48
3km-4'01
4km-4'12
5km-3'49
bit-5 secs
http://connect.garmin.com/activity/1748624350 -
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Good consistent running this week, and your pride survives another race
This shows how close it was, I managed to just take this guy down by a second and look who's lurking in the back. Thanks to Peter Mooney for the picture.
[IMG][/img]
The Le Cheile AC 5km Road Race 2012 by Peter Mooney, on Flickr 0 -
This shows how close it was, I managed to just take this guy down by a second and look who's lurking in the back. Thanks to Peter Mooney for the picture.
[IMG][/img] The Le Cheile AC 5km Road Race 2012 by Peter Mooney, on Flickr
In fairness it looks like she's laughing at you 0 -
This shows how close it was, I managed to just take this guy down by a second and look who's lurking in the back. Thanks to Peter Mooney for the picture.
[IMG][/img] The Le Cheile AC 5km Road Race 2012 by Peter Mooney, on Flickr
Is CL smiling cos you've only one tooth Woddle? 0 -
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5.8 miles including 4x600m off a 400m jog recovery
splits
2'15, 2'09, 2'07, 2'13
I messed around a bit with these, the first one was just for feel and then I tried going out a little quicker over the first 50 meters for the 2nd and 3rd rep after reading advice on Krustys log regarding 800m races. For the last rep I decided to go out a little more relaxed and kick with about 70 meters to go. I enjoyed these and trying sth different.
I took a long jog recovery before doing 3x20 seconds fast, for these I was trying to throw my knees out and get my foot out from under my ass as quick as possible and for the last one I also managed to get more up on my tippy toes.
I think if the weather is good on Sunday I'll have a good chance of nipping under 33 mins and maybe even by a nice chunk. Last Saturdays race saw me go out a little too hard especially over the fly over so I think with more even splits I can get under Mcmillans prediction, plus I'll have to make sure I stay ahead of Belcarra
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I got cellulitus last month after the Enniscorthy half and ended up on antibiotics for 10 days, so no running. Got back into it and got two solid weeks in before getting cellulitus again, back on antibiotics but this time it cleared up much quicker and I'm ready to get stuck in again.
I havn't lost too much speed but my endurance is crap and not just because of cellulitus, I had been fairly lazy aswell.
So going to target Rathfarnham 5k and get back to sub 20 shape before pushing on again.
I ran 19'51 back in May so shouldn't take me too long (I hope to get back to that and then I'll see where to go from there.
On other news Emily is flying, she's training four days a week now with the club. Her track season is over for now and she had a couple of good performances but she can't wait to get stuck into the XC season and especially the Dublin champs where it'll be a test of endurance (which will suit her) aswell as speed.0 -
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Kurt Godel wrote: »What's on the horizon? Are you doing Bunclody Tri again? You'd whip me in the run part, I'd whip you on the swim; might be an interesting battle?
Havn't gone swimming since last year but it is paid for so...:D
I reckon you'd hammer me on the bike aswell, for one I have a piece of crap.
I'll definitely be there and there's a pretty nice field/playground area for the family aswell.
Now I'm off to read Kurts log to see how much of a handicap he'll give me 0 -
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Pisco Sour wrote: »That's great news. Means you can get stuck into those 1s, 2s and 4s!
Welcome back.
When I said I havn't lost much speed, I don't think there was much to lose
Actually in the second week back I ran a few 100/200s in my spikes and was running high 13 low 14s (standing start and hand timed) for the 100m and low 31s for the 200m0 -
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