One step at a time

RubyK · 19-11-2009 2:05pm

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

village runner · 20-11-2009 12:02am

RubyK wrote: »

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

+1.

Sosa · 20-11-2009 1:37pm

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

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

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

Sosa · 21-11-2009 1:21pm

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||||

Krusty_Clown · 21-11-2009 4:55pm

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?

Sosa · 22-11-2009 11:41am

Krusty_Clown wrote: »

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.

Sosa · 23-11-2009 12:57pm

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||||

Sosa · 23-11-2009 10:04pm

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

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||||

Sosa · 24-11-2009 6:47pm

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||||

Sosa · 25-11-2009 1:31pm

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

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||||

tisnotover · 25-11-2009 4:42pm

nice session Sosa, very even splits!

mite see you in Waterford for that half, a few of us are thinking of heading down and doing it. for me it will fall somewhere between running it as a race and running it as a long slow run, not sure where yet

Speedy44 · 25-11-2009 5:22pm

Hey Sosa,

Don't feel too bad about your 3:14. I was also looking for a sub 3 and finished in 3:26! Really felt like I was in sub 3 shape, but in hindsight I was basing it on shorter races (sub 18/5K, sub 30/5ml) and like you hadn't bothered with any 10ml/1/2 marathon races, but had been putting in the mileage (maxed out at 85ml 3wks before DM) and had averaged 70+ in the last 10wks before taper. Did a lot of good interval sessions too and 10ml tempo runs in 67+. My training partners came home in 2:58 & 3:01.

I think on race day I went out too fast (1:29:16 at 1/2), didn't take on enough water, waited until it was too late to take my first gel and wore new 1000ml socks which resulted in a blister (complete rookie mistake, and I'm no rookie, although I followed the instructions and washed them first!).

Anyway, thats enough analysing, moving on I am actually going to concentrate on getting my track times down next summer, but I intend to get a good winters programme behind me (aver 75+ Jan-Mar) with fartlecs, hills, tempo thrown in. Will drop down mileage in April to 50'ish and concentrate on sharpening up, but then will start to gear up for DCM in July. Plan to do a couple of spring 10milers and also the Adidas 10ml & 1/2.

Started back doing interval's on the track 3wks ago (8X 1k in 3:37 aver with 90sec/rec) and have also started tempo runs (5mls/6:47 aver). Heading to the track this evening for another sesh.

Will try to keep a bit of a log going myself and I look forward to seeing your own updates.

Best of luck

Sosa · 26-11-2009 3:05pm

Date|Miles|Ave pace|Type|Weather|Days to Go
23-11-09|13.1|7:06|Med Long w/tempo|Sunny but drizzly !|20
23-11-09|5|7:56|Recovery|Lovely night|19
24-11-09|6|7:15|Aerobic|Awful,wind and rain|18
25-11-09|8.5|6:40|Vo2|Beautiful crisp morning|17
26-11-09|4|8:01|Recovery|Same as yesterday|16
27-11-09|||||15
28-11-09|||||14
29-11-09|||||13

Planned rest day but decided on a leisurely 4 instead,felt invigorated afterwards...

Med|Med Progression|Med w/ Tempo |Aerobic|Tempo|Vo2|Recovery|Total
1|1|1|3||1|4|11

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

aero2k · 27-11-2009 10:11am

Sosa wrote: »

Planned rest day but decided on a leisurely 4 instead,felt invigorated afterwards...

That sounds like a day off sompared to your usual sessions!

Looks like you're well set up for the half.

Sosa · 27-11-2009 2:08pm

aero2k wrote: »

That sounds like a day off sompared to your usual sessions!

Looks like you're well set up for the half.

Nah,not really,i am not going to be ready for a full on assault on it but i will run/race anyway and see what happens.

Sosa · 27-11-2009 2:19pm

Date|Miles|Ave pace|Type|Weather|Days to Go
23-11-09|13.1|7:06|Med Long w/tempo|Sunny but drizzly !|20
23-11-09|5|7:56|Recovery|Lovely night|19
24-11-09|6|7:15|Aerobic|Awful,wind and rain|18
25-11-09|8.5|6:40|Vo2|Beautiful crisp morning|17
26-11-09|4|8:01|Recovery|Same as yesterday|16
27-11-09|14|7:48|Med Long|Perfect|15
28-11-09|||||14
29-11-09|||||13

I did 8 on my own first and then met up with Sungod another one of the lads for another 6...felt very tired for the first 4m,came round a bit on the last few miles but got very weary for about 3m of the last 6 due to lack of food beforehand but came good again towards the end of that.
So,happy to get it done...eating all around me as i type...bits of sandwich everywhere

Med|Med Progression|Med w/ Tempo |Aerobic|Tempo|Vo2|Recovery|Total
2|1|1|3||1|4|12

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

Sosa · 28-11-2009 12:55pm

Date|Miles|Ave pace|Type|Weather|Days to Go
23-11-09|13.1|7:06|Med Long w/tempo|Sunny but drizzly !|20
23-11-09|5|7:56|Recovery|Lovely night|19
24-11-09|6|7:15|Aerobic|Awful,wind and rain|18
25-11-09|8.5|6:40|Vo2|Beautiful crisp morning|17
26-11-09|4|8:01|Recovery|Same as yesterday|16
27-11-09|14|7:48|Med Long|Perfect|15
28-11-09|6|6:52|Tempo|Cool|14
29-11-09|Rest||||13

Easiest tempo since pre Dublin,probably because it was 3m instead of 4 and not at the tail end of a 13 miler !
But,i'll take the positives...it felt controlled.
Mile [EMAIL="1@ 7:11,then"]1 @ 7:11,then[/EMAIL] 6:20,6:20 and a 6:12...finished off with 2 recovery miles.

Med|Med Progression|Med w/ Tempo |Aerobic|Tempo|Vo2|Recovery|Total
2|1|1|3|1|1|4|13

Wk 1|Wk 2|Wk 3|Wk 4
50.4|56.6|||

Sosa · 30-11-2009 5:01pm

Date|Miles|Ave pace|Type|Weather|Days to Go
[EMAIL="30-11-09|8.5|w/8@6:50|Aerobic|Sunny"]30-11-09|8.5|w/8@6:50|Aerobic|Sunny[/EMAIL] and Cool|12
01-12-09|||||11
02-12-09|||||10
03-12-09|||||9
04-12-09|||||8
05-12-09|||||7
06-12-09|||||6

Great run,could have knocked out more of them.

Med|Med Progression|Med w/ Tempo |Aerobic|Tempo|Vo2|Recovery|Total
2|1|1|4|1|1|4|14

Wk 1|Wk 2|Wk 3|Wk 4
50.4|56.6|||

Sosa · 01-12-2009 12:23pm

Date|Miles|Ave pace|Type|Weather|Days to Go
30-11-09|8.5|w/8@6:50|Aerobic|Sunny and Cool|12
01-12-09|10|7:26|Aerobic|Dark,Cold,Wet,Windy,Miserable|11
02-12-09|||||10
03-12-09|||||9
04-12-09|||||8
05-12-09|||||7
06-12-09|||||6

An awful day for a run,for once i was tempted not to go.
But i did as next week i will be semi tapering for the race and after that i wont be doing much over christmas.

Med|Med Progression|Med w/ Tempo |Aerobic|Tempo|Vo2|Recovery|Total
2|1|1|5|1|1|4|15

Wk 1|Wk 2|Wk 3|Wk 4
50.4|56.6|||

Sosa · 02-12-2009 9:46pm

Date|Miles|Ave pace|Type|Weather|Days to Go
30-11-09|8.5|w/8@6:50|Aerobic|Sunny and Cool|12
01-12-09|10|7:26|Aerobic|Dark,Cold,Wet,Windy,Miserable|11
02-12-09|6|6:34|Vo2|Drizzly|10
02-12-09|4|7:34|Aerobic|Lovely Night|10
03-12-09|||||9
04-12-09|||||8
05-12-09|||||7
06-12-09|||||6

Double whammy today

AM-Vo2 session
6m w/6x .5m with .25m recovery.
Did them in : 2:52,2:52,2:53,2:55,2:57,2:2:53.
Very happy as they were controlled and i wanted them all to be sub 3:00
All the recovery was sub 7:20 pace aswell

PM-Aerobic
Planned 8:00 Pace but ended up 7:34...ah well

Med|Med Progression|Med w/ Tempo |Aerobic|Tempo|Vo2|Recovery|Total
2|1|1|6|1|2|4|17

Wk 1|Wk 2|Wk 3|Wk 4
50.4|56.6|||

Sosa · 03-12-2009 2:05pm

Date|Miles|Ave pace|Type|Weather|Days to Go
30-11-09|8.5|w/8@6:50|Aerobic|Sunny and Cool|12
01-12-09|10|7:26|Aerobic|Dark,Cold,Wet,Windy,Miserable|11
02-12-09|6|6:34|Vo2|Drizzly|10
02-12-09|4|7:34|Aerobic|Lovely Night|10
03-12-09|6|7:28|Aerobic|Cold but nice|9
04-12-09|||||8
05-12-09|||||7
06-12-09|||||6

Did the first 4 @ 7:20 pace then tailed off a touch for the last 2 with tomorrows progression in mind :eek:

Med|Med Progression|Med w/ Tempo |Aerobic|Tempo|Vo2|Recovery|Total
2|1|1|7|1|2|4|18

Wk 1|Wk 2|Wk 3|Wk 4
50.4|56.6|||

Sosa · 04-12-2009 1:22pm

Sosa wrote: »

Date|Miles|Ave pace|Type|Weather|Days to Go
30-11-09|8.5|w/8@6:50|Aerobic|Sunny and Cool|12
01-12-09|10|7:26|Aerobic|Dark,Cold,Wet,Windy,Miserable|11
02-12-09|6|6:34|Vo2|Drizzly|10
02-12-09|4|7:34|Aerobic|Lovely Night|10
03-12-09|6|7:28|Aerobic|Cold but nice|9
04-12-09|15|7:18|Progression|Wet,Windy,Dark,Miserable|8
05-12-09|||||7
06-12-09|||||6

Really,Really,Really did not want to do this this morning.
I have found the last 3 weeks hard mentally,its actually easier training for a full marathon than a half,you pmp runs for the marathon are only an aerobic run on the half programs...ah well.

The aim was first 4 @ sub 8:00,next 4 @ sub 7:30,next 4 @ sub 7:00 and the last 3 at sub 6:30.
I did the first 4 in 7:59,7:55,7:48 & 7:53,then the next four in 7:35,7:30,7:29 &7:22,next 4 @ 7:08,6:59,7:08,7:02,then the last 3 @ 6:39,6:33 and 6:36.
The last 7m was really tough,into tough headwind and loads of hills,i am delighted to even get them that close.

Recovery 6 tomorrow to get me to 55m for the week.
Thats a 50,and 2x55's the last 3 weeks and a fair bit of fast running in there...i am looking forwad to the mini taper next week,then the race,then another rest,cant see myself doing any runs longer than 10m until the new year....( i say that now ! )

Med|Med Progression|Med w/ Tempo |Aerobic|Tempo|Vo2|Recovery|Total
2|2|1|7|1|2|4|19

Wk 1|Wk 2|Wk 3|Wk 4
50.4|56.6|||

Sosa · 05-12-2009 3:22pm

Sosa wrote: »

Date|Miles|Ave pace|Type|Weather|Days to Go
30-11-09|8.5|w/8@6:50|Aerobic|Sunny and Cool|12
01-12-09|10|7:26|Aerobic|Dark,Cold,Wet,Windy,Miserable|11
02-12-09|6|6:34|Vo2|Drizzly|10
02-12-09|4|7:34|Aerobic|Lovely Night|10
03-12-09|6|7:28|Aerobic|Cold but nice|9
04-12-09|15|7:18|Progression|Wet,Windy,Dark,Miserable|8
05-12-09|6.2|7:17|Aerobic|Same as yesterday|7
06-12-09|Rest||||6

What was planned as a recovery changed when i had a stroke of luck this morning.
I won a new Samsung 50" lcd on 2FM,text in an answer and he rang me about an hour and a half later put me on the air and asked me what was i like on 80's tV...i said ok...Question was handy,What was the name of the police drama that William Shatner starred in during the 80's...Was it TJ Hooker or JT Hooker....lucky for me i was a fan...handy new telly for me.

Med|Med Progression|Med w/ Tempo |Aerobic|Tempo|Vo2|Recovery|Total
2|2|1|8|1|2|4|20

Wk 1|Wk 2|Wk 3|Wk 4
50.4|56.6|55.7||

Krusty_Clown · 05-12-2009 3:43pm

Nice! Shame about the bit about being a TJ Hooker fan.

misty floyd · 05-12-2009 5:30pm

Good log this, you are going strong. Best of luck in the half.

Sosa · 05-12-2009 5:35pm

Krusty_Clown wrote: »

Nice! Shame about the bit about being a TJ Hooker fan.

It was more Heather Locklear in uniform that got me tuned in

Sosa · 07-12-2009 12:24pm

Sosa wrote: »

Date|Miles|Ave pace|Type|Weather|Days to Go
07[EMAIL="07-12-09|8.5|@6:50|Aerobic|Sunny"]-12-09|8.5|7:25|Aerobic|Sunny[/EMAIL] and Mild|5
08-12-09|||||4
09-12-09|||||3
10-12-09|||||2
11-12-09|||||1
12-12-09|||||Race day
13-12-09|||||

Nice run today,beautiful morning.
I felt sluggish for the first 4/5 but got going a bit then and enjoyed the rest.

Med|Med Progression|Med w/ Tempo |Aerobic|Tempo|Vo2|Recovery|Total
2|2|1|9|1|2|4|21

Wk 1|Wk 2|Wk 3|Wk 4
50.4|56.6|55.7||

showry · 07-12-2009 2:01pm

Good stuff with the telly Sosa, am with you on the Heather Locklear thing, she was the only reason I used to sit through Melrose Place.

village runner · 07-12-2009 11:51pm

So sosa whats the goal for hte weekend ??
sub 85 should be manageable and would be a huge stepping stone for nxt year.

Sosa · 08-12-2009 12:13am

village runner wrote: »

So sosa whats the goal for hte weekend ??
sub 85 should be manageable and would be a huge stepping stone for nxt year.

I dont know really,the last 3 weeks i have found hard going,i did what i wanted but found it much harder than training for Dublin.
I want to beat 1:29:05 anyway,so we will see what side of the bed i wake up on Sat morning.

Sosa · 08-12-2009 2:11pm

Date|Miles|Ave pace|Type|Weather|Days to Go
07-12-09|8.5|7:25|Aerobic|Sunny and Mild|5
08-12-09|6|w/8x0.25m @ Sub 5:40p|Vo2|Miserable,Miserable,Miserable|4
09-12-09|||||3
10-12-09|||||2
11-12-09|||||1
12-12-09|||||Race day
13-12-09|Rest||||

What a day !
Set out to do 8x0.25m @ Sub 5:45p (1.26),
Same recovery no slower than 1:50
I did,1:24,1:22,1:20,1:19,1:21,1:24,1:20,1:22
Really happy with the session considering the wind and rain and the worst part was having to stop at junctions.

Med|Med Progression|Med w/ Tempo |Aerobic|Tempo|Vo2|Recovery|Total
2|2|1|9|1|3|4|22

Wk 1|Wk 2|Wk 3|Wk 4
50.4|56.6|55.7||

DustyBin · 08-12-2009 3:26pm

Woah Sosa
There's something not right here! If you're aiming for 1:29 and I'm aiming for 1:40, either you've your poker face on or I'm just being wildly optimistic!! (or both)
Eitherways, best of luck on Saturday

Sosa · 08-12-2009 6:41pm

DustyBin wrote: »

Woah Sosa
There's something not right here! If you're aiming for 1:29 and I'm aiming for 1:40, either you've your poker face on or I'm just being wildly optimistic!! (or both)
Eitherways, best of luck on Saturday

Ah no,i want to beat 1:29:05 as thats my PB,i did that in September at the KK half,i was using that race as a PMP training run in prep for Dublin.
This will be only my 3rd half,i should have done more.

Good luck Saturday.

Sosa · 09-12-2009 6:01pm

Date|Miles|Ave pace|Type|Weather|Days to Go
07-12-09|8.5|7:25|Aerobic|Sunny and Mild|5
08-12-09|6|w/8x0.25m @ Sub 5:40p|Vo2|Miserable,Miserable,Miserable|4
09-12-09|6|7:08|Tempo|Not Bad|3
10-12-09|||||2
11-12-09|||||1
12-12-09|||||Race day
13-12-09|Rest||||

Did the middle 2m today at 6:24 and 6:19....
Nice handy 4m tomorrow,thats it then until Saturday

Med|Med Progression|Med w/ Tempo |Aerobic|Tempo|Vo2|Recovery|Total
2|2|1|9|2|3|4|22

Wk 1|Wk 2|Wk 3|Wk 4
50.4|56.6|55.7||

asimonov · 10-12-2009 10:18pm

Good luck at the weekend, home course, good weather, its setting up nicely...

Sosa · 10-12-2009 11:11pm

asimonov wrote: »

Good luck at the weekend, home course, good weather, its setting up nicely...

Pity im not looking forward to it though,i have revised my aim a couple of times the last few weeks,anything under my PB will do,see how i am, on the day.

Sosa · 10-12-2009 11:14pm

Date|Miles|Ave pace|Type|Weather|Days to Go
07-12-09|8.5|7:25|Aerobic|Sunny and Mild|5
08-12-09|6|w/8x0.25m @ Sub 5:40p|Vo2|Miserable,Miserable,Miserable|4
09-12-09|6|7:08|Tempo|Not Bad|3
10-12-09|4|8:07|Recovery|Fantastic Night|2
11-12-09|Rest||||1
12-12-09|||||Race day
13-12-09|Rest||||

Thats it until Saturday,no frills 4 miler,lets hope i wake up on the energetic side of the bed Saturday morning.

Med|Med Progression|Med w/ Tempo |Aerobic|Tempo|Vo2|Recovery|Total
2|2|1|9|2|3|5|23

Wk 1|Wk 2|Wk 3|Wk 4
50.4|56.6|55.7||

village runner · 10-12-2009 11:20pm

Best of luck.
6.25 pace sounds about right.
I remembered saying before a race in lisburn this year(we drove the course with 2nd half harder) that i would ease into it. at .5 of a mile gone i was 5.40 pace and slowed right down to a 6.09 mile which was way too quick for me at that stage. Later on i really paid for it. So a 6.30 first mile will do you no harm and you will feel like you are going slow. You could walk for the last half mile and still have a pb.

tisnotover · 10-12-2009 11:43pm

best of luck on sat Sosa, running as well, but not at that pace! try to lock into someone/group hitting same pace as ya and it'll help a lot...

Sosa · 10-12-2009 11:45pm

village runner wrote: »

Best of luck.
6.25 pace sounds about right.
I remembered saying before a race in lisburn this year(we drove the course with 2nd half harder) that i would ease into it. at .5 of a mile gone i was 5.40 pace and slowed right down to a 6.09 mile which was way too quick for me at that stage. Later on i really paid for it. So a 6.30 first mile will do you no harm and you will feel like you are going slow. You could walk for the last half mile and still have a pb.

This time i am not going out to fast....i repeat,i am not going out to fast.

If there is anything i have learned from Dublin its pace yourself.
I dont ever want to feel like i did for those last 6m up there again.

showry · 10-12-2009 11:52pm

Good luck on Saturday Sosa, might go down for a look.

Krusty_Clown · 10-12-2009 11:59pm

Remember, if you don't get sick crossing the finish line, you didn't try hard enough. If you don't get a PB we're taking the TV back.

Sosa · 11-12-2009 10:31am

showry wrote: »

Good luck on Saturday Sosa, might go down for a look.

Thanks,Showry...i am surprised your doing it yourself.

Krusty_Clown wrote: »

Remember, if you don't get sick crossing the finish line, you didn't try hard enough. If you don't get a PB we're taking the TV back.

I didnt even get it yet,Krusty...just as well maybe as i probably would stay home and watch a blu-ray on it instead of killing myself out the tramore road.

aero2k · 11-12-2009 2:07pm

tisnotover wrote: »

try to lock into someone/group hitting same pace as ya and it'll help a lot...

+1 ^^.
Best of luck Sosa, don't be worried about blowing up, it's not like the marathon. As long as you start at a reasonable pace (probably quite fast, if your log is anything to go by!) you'll smash that PB.

Gringo78 · 11-12-2009 6:53pm

[quote=aero2k;63449272
Best of luck Sosa, don't be worried about blowing up, it's not like the marathon.[/quote]

+1 Best of luck, take it handy for the first mile and then settle into the pace you want for the rest. Agreed, its very tough not to get carried away in the very first mile but after that no prob. Plus, its only a half, so whatever you hold back in the first mile can be compensated by a strong last mile (something which you couldn't really do in a marathon - mile 26 is more like just keeping moving!)

Sosa · 11-12-2009 8:44pm

First mile no quicker than 6:30 tomorrow...i have promised myself that...not to pushed on final result,i just want to enjoy it and not fall apart

Sosa · 12-12-2009 3:50pm

Sosa wrote: »

This time i am not going out to fast....i repeat,i am not going out to fast.

If there is anything i have learned from Dublin its pace yourself.
I dont ever want to feel like i did for those last 6m up there again.

Waterford AC Half Marathon

Well,If i was at my lowest after Dublin,i am at my highest right now.
Finished in 83:37,and like abhainn said after Dublin ( which amazed me ),it was the easiest race i have ever ran...started off with a 6:50 mile one...didnt plan that slow but started back a bit and got boxed in.
After that i got into my stride with miles of 6:24,6:32,6:30 and 6:35 to bring me up to 5m passing people all the way,felt great.
Then i knockd out miles of 6:30,6:24 and 6:19 to get me to 8m in 52:06,
52 would have been 85 min pace,decided to up it a bit then with miles of 6:27 ( uphill ),6:18 to get me to 11m,delighted with how good i felt i finished off with miles of 6:10,6:15 and 6:01...and a few seconds then for the last 0.1m....delighted with myself coming onto the track doing 5:45 pace....could have kept going,wanted to keep going.
Although i will be looking to go sub 81/82 next year,today was a victory...in escence...i beat the system....i was totally in control from start to finish and it was a great feeling.

Handy starts are the way to go.

Handy couple of weeks form me now,get back into it for the Dungarvan 10m on Jan 31st....

Dublin is now a distant memory

Woddle · 12-12-2009 4:16pm

Great stuff man, delighted for you

kennyb3 · 12-12-2009 4:21pm

you finally got what your year of training deserved. you made a mistake in dublin, you ve learnt, got stronger and you ll break 3 hrs next year absolutely no doubt

aero2k · 12-12-2009 4:49pm

Well done Sosa,

I'm delighted for you but in no way surprised. That time shows you can go sub-3 no problem.
Great pacing too, now you've proved the benefit of a conservative start.
I wish I had got boxed in at the start of the Aware today. I was feeling a bit sluggish and people were flying past me in the first 50-100m. When I checked the Garmin I was under 5:40 per mile....active recovery takes on a whole new meaning when you're doing the recovering while still trying to run 6:00 per mile:). I was kinda glad they lopped off the last km....

One step at a time

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