One step at a time

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.

One step at a time

Comments