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One step at a time

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  • Registered Users Posts: 3,209 ✭✭✭Sosa


    8m @ 7:12 Pace

    Lovely crisp morning for a run,my longest since DCM and it felt good.
    For the first 4m i was thinking that i had lost some fitness over the last 2 weeks,but that thought was put to bed as i managed to do the last 4 faster than the first 4 and more comfortable.

    The plan next week is another 5 runs totalling around 35m...mixture of aerobic and recovery and then have 3 good weeks running before a semi taper the week of the half.

    Still dont know if i will be able for 3 weeks of HMP runs,tempos,long,Vo2's.
    I will know soon enough and might just decide to jog around the half instead of killing myself.

    I have the Dungarvan 10 at the end of Jan/start of Feb...so i can always concentrate on that if the half comes to soon for me.


  • Registered Users Posts: 1,656 ✭✭✭village runner


    Sosa wrote: »
    8m @ 7:12 Pace

    Lovely crisp morning for a run,my longest since DCM and it felt good.
    For the first 4m i was thinking that i had lost some fitness over the last 2 weeks,but that thought was put to bed as i managed to do the last 4 faster than the first 4 and more comfortable.

    The plan next week is another 5 runs totalling around 35m...mixture of aerobic and recovery and then have 3 good weeks running before a semi taper the week of the half.

    Still dont know if i will be able for 3 weeks of HMP runs,tempos,long,Vo2's.
    I will know soon enough and might just decide to jog around the half instead of killing myself.

    I have the Dungarvan 10 at the end of Jan/start of Feb...so i can always concentrate on that if the half comes to soon for me.

    Its exactly what i would do. Also the 10 miler in mallow 4 weeks after waterford. Maybe do the first 7 at 6.50 and pick it up after that ??

    You nned a confidence boooster...........


  • Registered Users Posts: 3,209 ✭✭✭Sosa


    Its exactly what i would do

    What is ?

    Jog around or the my prep for it


  • Registered Users Posts: 1,656 ✭✭✭village runner


    Sosa wrote: »
    What is ?

    Jog around or the my prep for it


    I would take at least 4 weeks to recover from a marathon. Hence i wouldnt run a great time in a half marathon 6 weeks later.
    With an extra 4 weeks mallow might be a better option.
    Rather than risk a bad run i would run 88 min. Get a bit of confisence back and kick on from there. This is all what i would do but your recovery might be different.
    Half marathons are probaly a tougher race than a marathon.


  • Registered Users Posts: 3,209 ✭✭✭Sosa


    I would take at least 4 weeks to recover from a marathon. Hence i wouldnt run a great time in a half marathon 6 weeks later.
    With an extra 4 weeks mallow might be a better option.
    Rather than risk a bad run i would run 88 min. Get a bit of confisence back and kick on from there. This is all what i would do but your recovery might be different.
    Half marathons are probaly a tougher race than a marathon.

    I thought that was what you meant,i just was not sure.

    I will let my body do the talking when i start off the harder stuff Monday week.
    If i find it to hard,i wont push it.
    Thanks


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  • Registered Users Posts: 3,209 ✭✭✭Sosa


    6m @ 8:04p

    Another crisp morning,another run on the road to full recovery.
    Ran with SG again and we did not feel the time going by.


  • Registered Users Posts: 3,209 ✭✭✭Sosa


    8m @ 6:52p

    Its amazing how that pace keeps poppping up !

    Set out to do 10 at 7:30 pace,but felt tired during the first mile so i cut it to 8 and then made it my fastest 8 since Dublin ( just seemed to happen )

    All going in the right direction


  • Registered Users Posts: 1,656 ✭✭✭village runner


    Sosa wrote: »
    8m @ 6:52p

    Its amazing how that pace keeps poppping up !

    Set out to do 10 at 7:30 pace,but felt tired during the first mile so i cut it to 8 and then made it my fastest 8 since Dublin ( just seemed to happen )

    All going in the right direction


    Thats a great confidence booster.................
    Get it up to 15 or 16 over time and it will feel easy. You will then hit 20 and be tired but the bla in you will keep going ot the end.


  • Registered Users Posts: 3,209 ✭✭✭Sosa


    6m @ 7:26p

    Planned rest day today but went out anyway,yesterdays run got the juices flowing.

    Definite rest day tomorrow.


  • Registered Users Posts: 3,209 ✭✭✭Sosa


    5m Tempo

    Morning all over the place,so could only fit in a 5 miler,and thought to myself,i may as well make it a good one.

    Mile 1 - 7:16
    Mile 2 - 6:17
    Mile 3 - 6:14
    Mile 4 - 6:07
    Mile 5 - 6:05

    Really struggled in the first mile and thought,oh sweet jesus,its been a while since i did a tempo,forgot how tough they were,but by mile 3 ( although puffing ) i was comfortable and could have squeezed out another if i had to.

    Best session in about 4 weeks...:D


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  • Closed Accounts Posts: 2,051 ✭✭✭MCOS


    Nice run! Always satisfying when a run starts awfully, you decide to just get on with it and end up have a great run feeling great! Well done


  • Registered Users Posts: 3,209 ✭✭✭Sosa


    MCOS wrote: »
    Nice run! Always satisfying when a run starts awfully, you decide to just get on with it and end up have a great run feeling great! Well done

    When i said as struggling at mile 1,i meant mile 1 of the tempo (which was mile 2 really ),but yeah,have to agree,during that first tempo mile i did not think i would get 4 of them done...


  • Registered Users Posts: 1,553 ✭✭✭aero2k


    Jaysus Sosa,

    You're an inspiration - the only time I've managed miles that quick (6:05) was in a race! Most of my runs the last couple of weeks have been 8-9min/mile. Planning to crank it up a notch next Tuesday.


  • Registered Users Posts: 3,209 ✭✭✭Sosa


    12m @ 7:48 Pace

    Longest run since Dublin and it felt grand,even after yesterdays tempo.
    I did 4 on my own first,met Sungod for 6 and another 2 back up to my house broke up the run nicely.

    SG,the 6 we did together were @ 7:42,7:54,8:00,7:58,7:47 and 7:49


  • Registered Users Posts: 3,209 ✭✭✭Sosa


    Date|Miles|Ave pace|Type|Weather|Weeks to Go
    16-11-09|13.1|7:31|Aerobic|Sunny and warm !|4
    17-11-09|||||4
    18-11-09|||||4
    19-11-09|||||4
    20-11-09|||||4
    21-11-09|||||4
    22-11-09|||||4


    I decided to bring back the tables to help me get through the next 4 weeks in prep for the half.

    I ran the course today and set out to do the last 4 at PHMP ( well,do ye like that ),but bit off more than i could chew this morning.
    After Fridays tempo,saturdays 12 ( although slow,longest since DCM ) and more importantly the debauchery ( is that a word ? ) i put myself through Saturday night watching the match,its a wonder i was out today at all.

    Got to 9m and decided to give it a go anyway,only did mile 10 and 11 at that pace and back to 7:30's after that...i could have beaten out another mile but thats not the point.
    Happy to get it done....

    The next three weeks will be filled with tempos and intervals along with a couple of med long runs,then i will have a semi taper for the week leading up to the half.
    No idea what kind of time i am capable of,the next three weeks will tell alot.

    Med 12-16|Aerobic|Recovery|Tempo|Vo2|Total
    1|||||1|


    Wk 1|Wk 2|Wk 3|Wk 4
    ||||


  • Registered Users Posts: 3,209 ✭✭✭Sosa


    Date|Miles|Ave pace|Type|Weather|Weeks to Go
    16-11-09|13.1|7:31|Med Long|Sunny and warm !|4
    17-11-09|6|6:57|Aerobic|Mild|4
    18-11-09|||||4
    19-11-09|||||4
    20-11-09|||||4
    21-11-09|||||4
    22-11-09|||||4


    A run that i found hard to categorise,a bit fast for aerobic and to slow for tempo,should really have done one or the other.
    This would have been a good workout for the marathon,but not for the half.
    First mile was 7:45...all others were sub 6:50,the last two were all uphill so they were tough.
    Enjoyable all the same,but i definitely have lost fitness since Dublin,yesterday and today were bread and butter runs for me 4/5 weeks ago,but i found them hard going.


    Med 12-16|Aerobic|Tempo|Vo2|Recovery|Total
    1|1||||2|


    Wk 1|Wk 2|Wk 3|Wk 4
    ||||


  • Registered Users Posts: 1,656 ✭✭✭village runner


    Only 3 weeks since dublin so give yourself a chance. 2 more weeks will see you fresh and well.


  • Registered Users Posts: 3,209 ✭✭✭Sosa


    2 more weeks will see you fresh and well.

    hope so


  • Registered Users Posts: 3,209 ✭✭✭Sosa


    Date|Miles|Ave pace|Type|Weather|Weeks to Go
    16-11-09|13.1|7:31|Med Long|Sunny and warm !|4
    17-11-09|6|6:57|Aerobic|Mild|4
    18-11-09|8|7:24|Aerobic|Dirty and drizzly but mild|4
    19-11-09|Rest||||4
    20-11-09|||||4
    21-11-09|||||4
    22-11-09|||||4


    I was tired today but dragged myself out for 8.
    Into a serious headwind for the first 2,then the next 4 was a nice stretch before heading into the wind again for the last 2.

    COME ON IRELAND !


    Med 12-16|Aerobic|Tempo|Vo2|Recovery|Total
    1|2||||3|


    Wk 1|Wk 2|Wk 3|Wk 4
    ||||


  • Registered Users Posts: 3,209 ✭✭✭Sosa


    Date|Miles|Ave pace|Type|Weather|Weeks to Go
    16-11-09|13.1|7:31|Med Long|Sunny and warm !|4
    17-11-09|6|6:57|Aerobic|Mild|4
    18-11-09|8|7:24|Aerobic|Dirty and drizzly but mild|4
    19-11-09|4|8:13|Recovery|Miserable|4
    20-11-09|||||4
    21-11-09|||||4
    22-11-09|||||4


    Planned rest day today but decided to go out for a slow 4.
    Weather was atrocious,i saw a few funny things including wheelie bins being blown up hill !
    Also,when i was running around a few corners the wind was whipping the rain of the signs of the buildings and twice i got whacked right in the eyeball by drops of rain,je$us they hurt,like stones...


    Med 12-16|Aerobic|Tempo|Vo2|Recovery|Total
    1|2|||1|4|


    Wk 1|Wk 2|Wk 3|Wk 4
    ||||


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  • Registered Users Posts: 3,354 ✭✭✭RubyK


    Now that's what I call dedication :eek: Fair dues to you!


  • Registered Users Posts: 1,656 ✭✭✭village runner


    RubyK wrote: »
    Now that's what I call dedication :eek: Fair dues to you!

    +1.


  • Registered Users Posts: 3,209 ✭✭✭Sosa


    Date|Miles|Ave pace|Type|Weather|Weeks to Go
    16-11-09|13.1|7:31|Med Long|Sunny and warm !|4
    17-11-09|6|6:57|Aerobic|Mild|4
    18-11-09|8|7:24|Aerobic|Dirty and drizzly but mild|4
    19-11-09|4|8:13|Recovery|Miserable|4
    20-11-09|13.1|7.01|Progression|Fantastic|4
    21-11-09|||||4
    22-11-09|||||4


    Decided to do this today as who knows what the weather will be like tomorrow.
    My first ever progression run,obviously would be much easier if it was marathon pace you were finishing on,not HM...ah well.
    Plan was loosely first 4 @ 7:40ish...next 5 @ 7:10ish and the last 4 @ 6:20ish,then the last 0.1 just to do 13.1

    I did : http://connect.garmin.com/splits/19251225

    First few miles were a tad fast but i am really happy about the last 4.

    All in all,a 92 min half on a friday morning is not a bad way to start the w/e ...

    I found the last mile very tough,i have this mental thing that i dont like going near finish lines unless your finishing,dont like this carry on of doing a few small loops to make up distance,i passed my car twice on the last mile this morning and i just wanted to stop,i would not have been like that if i couldn't see it,i had planned to do the half route again but with the flooding it was impossible,i started and finished at the peoples park but had to do 2 laps to get the 13.1...
    The Kilkenny half was similar,you passed the finish line with 1.5m to go and you were sent down a path way to turn around and come back up,what was worse was there was a 10k on the same day and they were all standing around the finish with their bottles of water and having a chat and we were sent off down the long and winding road...soul destroying.

    Having said all that,it only applies in races or when i am running fast like this morning,in other words when i have to work a bit :D

    Med 12-16|Med Progression|Aerobic|Tempo|Vo2|Recovery|Total
    1|1|2||1||5


    Wk 1|Wk 2|Wk 3|Wk 4
    ||||


  • Registered Users Posts: 3,209 ✭✭✭Sosa


    Date|Miles|Ave pace|Type|Weather|Weeks to Go
    16-11-09|13.1|7:31|Med Long|Sunny and warm !|4
    17-11-09|6|6:57|Aerobic|Mild|4
    18-11-09|8|7:24|Aerobic|Dirty and drizzly but mild|4
    19-11-09|4|8:13|Recovery|Miserable|4
    20-11-09|13.1|7.01|Progression|Fantastic|4
    21-11-09|6.2|7:56|Recovery|Wet and Verrrrry Windy|4
    22-11-09|Rest||||4


    Made a good decision doing te tough one yesterday,this morning was funny it was so bad out.

    Med 12-16|Med Progression|Aerobic|Tempo|Vo2|Recovery|Total
    1|1|2|||2|6


    Wk 1|Wk 2|Wk 3|Wk 4
    50.4||||


  • Registered Users Posts: 19,492 ✭✭✭✭Krusty_Clown


    Made a good decision doing te tough one yesterday,this morning was funny it was so bad out.
    Likewise. Glad I did the interval session yesterday. Today was all about just trying to hand in there, with the sheets of rain and 40km winds. Fun all the same! You're really getting back into the swing of things. Changing your mind about your target for the half?


  • Registered Users Posts: 3,209 ✭✭✭Sosa


    Changing your mind about your target for the half?

    No, i dont think so...found that 50 mile week hard going,still feel sluggish after Dublin,so i will do another 2 hard weeks and see where i am then.


  • Registered Users Posts: 3,209 ✭✭✭Sosa


    Date|Miles|Ave pace|Type|Weather|Weeks to Go
    23-11-09|13.1|7:06|Med Long w/tempo|Sunny but drizzly !|3
    24-11-09|||||3
    25-11-09|||||3
    26-11-09|||||3
    27-11-09|||||3
    27-11-09|||||3
    29-11-09|||||3


    Tough one again this morning,first 7 were a doddle,clipped along nicely sub 7:20's overall,did miles 8,9,10 & 11 @ 6:22,6:29,6:23,6:11,then 12&13 @ 7:56 & 7:33 to finish off.
    Into a fairly serious headwind for portions of the first 2 fast miles,but once that was over it was easier,but still finding running at that pace tough,
    I was able to throw out a 12m run w/7 @ that pace during marathon training,not now...4 was the max.



    Med|Med Progression|Med w/ Tempo |Aerobic|Tempo|Vo2|Recovery|Total
    1|1|1|2|||2|7


    Wk 1|Wk 2|Wk 3|Wk 4
    50.4||||


  • Registered Users Posts: 3,209 ✭✭✭Sosa


    Date|Miles|Ave pace|Type|Weather|Weeks to Go
    23-11-09|13.1|7:06|Med Long w/tempo|Sunny but drizzly !|3
    23-11-09|5|7:56|Recovery|Lovely night|3
    24-11-09|||||3
    25-11-09|||||3
    26-11-09|||||3
    27-11-09|||||3
    27-11-09|||||3
    29-11-09|||||3


    Double whammy today...i feel like Tunguska :D

    Just suddenly decided to go out again after dinner,dont really know why...just did it.


    Med|Med Progression|Med w/ Tempo |Aerobic|Tempo|Vo2|Recovery|Total
    1|1|1|2|||3|8


    Wk 1|Wk 2|Wk 3|Wk 4
    50.4||||


  • Registered Users Posts: 3,209 ✭✭✭Sosa


    Date|Miles|Ave pace|Type|Weather|Weeks to Go
    23-11-09|13.1|7:06|Med Long w/tempo|Sunny but drizzly !|3
    23-11-09|5|7:56|Recovery|Lovely night|3
    24-11-09|6|7:15|Aerobic|Awful,wind and rain|3
    25-11-09|||||3
    26-11-09|||||3
    27-11-09|||||3
    27-11-09|||||3
    29-11-09|||||3


    Nice run in terrible weather...did well to keep that pace going after yesterday and the wind and rain didnt help.


    Med|Med Progression|Med w/ Tempo |Aerobic|Tempo|Vo2|Recovery|Total
    1|1|1|3|||3|9


    Wk 1|Wk 2|Wk 3|Wk 4
    50.4||||


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  • Registered Users Posts: 3,209 ✭✭✭Sosa


    Date|Miles|Ave pace|Type|Weather|Weeks to Go
    23-11-09|13.1|7:06|Med Long w/tempo|Sunny but drizzly !|3
    23-11-09|5|7:56|Recovery|Lovely night|3
    24-11-09|6|7:15|Aerobic|Awful,wind and rain|3
    25-11-09|8.5|6:40|Vo2|Beautiful crisp morning|3
    26-11-09|||||3
    27-11-09|||||3
    27-11-09|||||3
    29-11-09|||||3


    Great session today,I realised during my training for Dublin that i really enjoy intervals.
    I did 5x1m w/0.5m recovery inbetween,and the recovery halves were all sub 3:45,so not to slow.
    Did them in 6:10,6:12,6:13,6:09 & 6:15..the first was the hardest and then i got going...could have knocked out more...
    Its when you have to string them all together thats when the fun starts :D


    Med|Med Progression|Med w/ Tempo |Aerobic|Tempo|Vo2|Recovery|Total
    1|1|1|3||1|3|10


    Wk 1|Wk 2|Wk 3|Wk 4
    50.4||||


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