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One step at a time

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Comments

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


    tisnotover wrote: »
    nice 16mile run there lad.

    what time you aiming for in Dungarvan, will be a good crowd at it i'd say!

    There will be 1000+ at it,it was great last year.
    I dont really know what to expect tbh.but im not putting myself under pressure,I suppose i should be looking at sub 62.


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


    Sosa wrote: »
    ah the bad taste has gone...i am in no rush,but i may do it,you never know.
    Hi Sosa,

    I haven't posted here in a while but I have been keeping an eye on your (impressive as usual!) progress. I noticed you had a post a while beck to the effect that DCM '09 would go with you to the grave. I felt the same way after '08, but somewhere along the way to '09 I realised that '08 was an essential learning experience, and I only had to put a few simple (though not necessarily easy!) things right in order to go sub 3. From your quote above you seem in a much more positive frame of mind and I'm sure that will be of great benefit in the months to come.
    Best of luck in Dungarvan, I'm sure you'll smash 62.


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


    aero2k wrote: »
    Hi Sosa,

    I haven't posted here in a while but I have been keeping an eye on your (impressive as usual!) progress. I noticed you had a post a while beck to the effect that DCM '09 would go with you to the grave. I felt the same way after '08, but somewhere along the way to '09 I realised that '08 was an essential learning experience, and I only had to put a few simple (though not necessarily easy!) things right in order to go sub 3. From your quote above you seem in a much more positive frame of mind and I'm sure that will be of great benefit in the months to come.
    Best of luck in Dungarvan, I'm sure you'll smash 62.

    Thanks Aero...i am certainly over Dublin now...that was just the immediate dissapointment ( 6 weeks :D),you just move on.


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


    Date|Miles|Ave pace|Type|Weather|Days to Go
    11-01-10|10|w/4@6:06p|Tempo|Threadmill....Roasting !|20
    12-01-10|8|w/7@6:56p|Aerobic|Threadmill...again|19
    13-01-10|16|7:47p|Med Long|Lovely and Mild|18
    14-01-10|6|7:08|Aerobic|Mild|17
    15-01-10|||||16
    16-01-10|||||15
    17-01-10|||||14


    Lovely,Spritely run....very enjoyable

    Med|Med Progression|Aerobic|Tempo|Vo2|Recovery|Total
    1||1|2|||4


    Wk 1|Wk 2|Wk 3
    ||


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


    Date|Miles|Ave pace|Type|Weather|Days to Go
    11-01-10|10|w/4@6:06p|Tempo|Threadmill....Roasting !|20
    12-01-10|8|w/7@6:56p|Aerobic|Threadmill...again|19
    13-01-10|16|7:47p|Med Long|Lovely and Mild|18
    14-01-10|6|7:08|Aerobic|Mild|17
    15-01-10|9|7:01|Aerobic|Very Windy|16
    15-01-10|5.3|7:57|Recovery|Not so Windy|16
    16-01-10|||||15
    17-01-10|||||14


    Double Whammy today as i did not have time to get it all done this morning.
    First run was 9m,felt tired starting off but got into it as i went along.
    I did the first 6 @ 7:10p then i decided to whack in 2 fast miles @ 6:08 and 6:10...then finished on an easy mile.
    Just back from slow 5.3m recovery run to take me to 54 for the week,nice 6 tomorrow morning to equal my most miles in a week ever.
    Nice to finish the week off with a handy one.

    Med|Med Progression|Aerobic|Tempo|Vo2|Recovery|Total
    1||1|3||1|6


    Wk 1|Wk 2|Wk 3
    ||


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


    Date|Miles|Ave pace|Type|Weather|Days to Go
    11-01-10|10|w/4@6:06p|Tempo|Threadmill....Roasting !|20
    12-01-10|8|w/7@6:56p|Aerobic|Threadmill...again|19
    13-01-10|16|7:47p|Med Long|Lovely and Mild|18
    14-01-10|6|7:08|Aerobic|Mild|17
    15-01-10|9|7:01|Aerobic|Very Windy|16
    15-01-10|5.3|7:57|Recovery|Not so Windy|16
    16-01-10|6|7:13|Aerobic|Mild|15
    17-01-10|Rest||||14


    felt tired today after a good weeks training,matched my weekly high with 60 miles but this 60 was tougher than the 60 i did at the tail end of my marathon training.
    My aerobic runs are faster and tempo was much faster,so i was entitled to be tired this morning.
    Rest up today and tomorrow and go at it again for more of the same next week,then a handy 40m week in the lead up to Dungarvan.

    Med|Med Progression|Aerobic|Tempo|Vo2|Recovery|Total
    1||1|4||1|7


    Wk 1|Wk 2|Wk 3
    60.3||


  • Registered Users Posts: 2,054 ✭✭✭theboyblunder


    Hi Sosa

    Ihave a similar marathon time and goal to yourself so will be following your log with interest. Best of luck with it!


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


    Hi Sosa

    Ihave a similar marathon time and goal to yourself so will be following your log with interest. Best of luck with it!

    I have been reading your log theboy...big ask....sub 3....and with low mileage...bigger ask.
    You dont realise how hard it is at the moment,but just do what you can and see where it gets you.


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


    Date|Miles|Ave pace|Type|Weather|Days to Go
    18-01-10|16|6:51|Med Long|Lovely Morning|13
    [EMAIL="19-01-10||w/7@|||12"]19-01-10|||||12[/EMAIL]
    20-01-10|||||11
    21-01-10|||||10
    22-01-10|||||9
    23-01-10|||||8
    24-01-10|||||7
    25-01-10|||||6


    Set out this morning to do 10 at sub 6:50 pace,felt hard for the first 4m as there are 4 tough climbs along the way but got going after that ( did that 10 @ 6:44 pace ),and then decided to keep going and do another 6.
    Again,did not think/plan to do them at 7:08p so very happy with this morning running.
    16m in 1:49:44 is 6:51p overall ( nice coincidence :D )

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


    Wk 1|Wk 2|Wk 3
    60.3||


  • Closed Accounts Posts: 1,378 ✭✭✭asimonov


    16 miles at average PMP - nice way to start the week!


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


    asimonov wrote: »
    16 miles at average PMP - nice way to start the week!

    Totally unplanned but nice the way it worked out.
    The most at PMP i did pre-Dublin was 13....what was i thinking ?

    I made a decision a few weeks ago that i would do a 10m run @ sub 6:50 every week and obviously build it up during the summer when i start getting ready for another assault on Dublin.


  • Closed Accounts Posts: 1,378 ✭✭✭asimonov


    Sosa wrote: »
    Totally unplanned but nice the way it worked out.
    The most at PMP i did pre-Dublin was 13....what was i thinking ?

    I made a decision a few weeks ago that i would do a 10m run @ sub 6:50 every week and obviously build it up during the summer when i start getting ready for another assault on Dublin.

    In fairness, you were meticulous about following the training plan. I don't think there is any plan that can compensate for the experience of having a marathon done and dusted. With that experience behind you, even if you just did that same plan again now you'd run sub3. With the training you are doing now, i wouldn't be suprised if your PMP will have quickened a bit by October - plenty of time for that though.


  • Registered Users Posts: 1,453 ✭✭✭showry


    Jaysus Sosa,
    you're hopping off the road, you're probably off cake and all are you?


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


    showry wrote: »
    Jaysus Sosa,
    you're hopping off the road, you're probably off cake and all are you?

    Now,lets not get carried away Showry...
    I will be indulging in several slices of whatever cake the good folk of West Waterford AC provide for me in 2 weeks time and then my personal favourite.....
    The Coffee Cake in Kilmac...they better have it again this year or else there will be a riot :D


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


    Date|Miles|Ave pace|Type|Weather|Days to Go
    18-01-10|16|6:51|Med Long|Lovely Morning|13
    18-01-10|4|7:54|Recovery|Light Drizzle|13
    19-01-10|||||12
    20-01-10|||||11
    21-01-10|||||10
    22-01-10|||||9
    23-01-10|||||8
    24-01-10|||||7
    25-01-10|||||6


    4m recovery,nice and handy.
    A third of my weeks running done in one day...

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


    Wk 1|Wk 2|Wk 3
    60.3||


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


    Date|Miles|Ave pace|Type|Weather|Days to Go
    18-01-10|16|6:51|Med Long|Lovely Morning|13
    18-01-10|4|7:54|Recovery|Light Drizzle|13
    19-01-10|8.5|7:17|Aerobic|Very Windy|12
    20-01-10|||||11
    21-01-10|||||10
    22-01-10|||||9
    23-01-10|||||8
    24-01-10|||||7
    25-01-10|||||6


    Felt the effects of yesterdays runs in the first 2m,but shook them off and tipped away nicely to the end.
    Will try the dreaded intervals tomorrow if the legs feel fresh enough.

    Med|Med Progression|Aerobic|Tempo|Vo2|Recovery|Total
    2||1|5||2|10


    Wk 1|Wk 2|Wk 3
    60.3||


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


    Good 16 miler sosa. Getting stronger.


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


    Date|Miles|Ave pace|Type|Weather|Days to Go
    18-01-10|16|6:51|Med Long|Lovely Morning|13
    18-01-10|4|7:54|Recovery|Light Drizzle|13
    19-01-10|8.5|7:17|Aerobic|Very Windy|12
    [EMAIL="20-01-10|8.5|w/8x0.5m@5:35p|Vo2|Crisp|11"]20-01-10|8.5|w/8x0.5m@5:35p|Vo2|Crisp|11[/EMAIL]
    21-01-10|||||10
    22-01-10|||||9
    23-01-10|||||8
    24-01-10|||||7
    25-01-10|||||6


    Tough going,8x0.5m with 0.25m recovery inbetween.
    Fastest 5:26 pace...slowest 5:46 pace.
    6:36 Pace overall....delighted to get this done.

    Med|Med Progression|Aerobic|Tempo|Vo2|Recovery|Total
    2||5|1|1|2|11


    Wk 1|Wk 2|Wk 3
    60.3||


  • Registered Users Posts: 2,236 ✭✭✭Abhainn


    Continuous improvement is clearly evident SOSA.
    Nice going on the 16 miler and also todays intervals


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


    Abhainn wrote: »
    Continuous improvement is clearly evident SOSA.
    Nice going on the 16 miler and also todays intervals

    I had stopped thinking about Dublin but Mondays run baffled me again.
    My first 10 in Dublin i did to fast,think i was about 90 seconds faster than 3:00 pace,this mondays first 10 were @ 6:44p...roughly the same.
    By the time i got to 16m in Dublin i started to feel very tired but plugged away (until i really fell apart for the last 6.2)
    Monday gone i was at 16m at 6:51 pace and could have kept going ( second 6 done at 7:08p )
    I worked out that if i did another 10.2m at 8:00 pace on Monday i would have beaten my time from Dublin of 3:14 by 2:30mins....now how could that happen ?
    I could have done those 10.2 if i really wanted to...especially at 8:00 pace...and thats with no water/sports drink or gels...just me and the road,whereas in Dublin i had gels pinned to the inside of my shorts,making sure i drank loads of fluids...did me no good.
    I think that really proves to me that the Marathon is 90% in your head,
    I thought way to much about it...especially the week beforehand...wore myself out even before i toed the line.
    The Half i did in December,i hardly prepared for it,arrived down 15 mins before the start chatting,totally at ease,started way back in the crowd and really enjoyed the race and got a good time out of it,finishing very strong.

    I'm not suggesting that any day of the week i can run 16m at 6:51 pace,just Monday was unplanned,only supposed to do the 10 and decided to keep going,i had told myself that i would do the last 6 at around 7:45p but just felt good so went with it.

    Blast it...i thought i was over it...getting rattled here again now :mad:


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  • Registered Users Posts: 2,415 ✭✭✭Racing Flat


    A few things come to mind here...

    1 - you're fitter now, so 6.50 pace is going to be easier than in October.

    2 - you say you could have kept going for 10 more on Monday; hopefully you would have, but you don't know. The nature of the beast is that while you might be feeling great at 19 miles, things can change very quickly at 21 miles.

    3 - while the difference between 6.50 and 6.40 might not appear that significant, it may well be. Perhaps at 6.50 you are using energy economically, but maybe at 6.40 you use exponentially more and so hit the wall. This would reinforce to me the importance of not going out too fast, even marginally.

    Onwards and upwards you're going though, keep it that way :)


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



    2 - you say you could have kept going for 10 more on Monday; hopefully you would have, but you don't know. The nature of the beast is that while you might be feeling great at 19 miles, things can change very quickly at 21 miles.

    Have to agree there but i was in much better condition after 16 then,than i was after 16 in Dublin and to slow dow over a minute a mile seemed very doable,,,but you never know...i could have started to struggle


  • Registered Users Posts: 2,054 ✭✭✭theboyblunder


    A few things come to mind here...

    1 - you're fitter now, so 6.50 pace is going to be easier than in October.

    2 - you say you could have kept going for 10 more on Monday; hopefully you would have, but you don't know. The nature of the beast is that while you might be feeling great at 19 miles, things can change very quickly at 21 miles.

    3 - while the difference between 6.50 and 6.40 might not appear that significant, it may well be. Perhaps at 6.50 you are using energy economically, but maybe at 6.40 you use exponentially more and so hit the wall. This would reinforce to me the importance of not going out too fast, even marginally.

    Onwards and upwards you're going though, keep it that way :)

    +1 on point no. 3. I can hold 6'45 or so for 15 miles and not feel dead at the end but if I drop the average pace to 6'35 I start to feel very rough even before I hit 10. Ive read that its a lot to do with economical pacing, i forget the figures but think its something to do with not getting to within 5% of LT pace in the marathon. Others will know more for sure......


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


    Date|Miles|Ave pace|Type|Weather|Days to Go
    18-01-10|16|6:51|Med Long|Lovely Morning|13
    18-01-10|4|7:54|Recovery|Light Drizzle|13
    19-01-10|8.5|7:17|Aerobic|Very Windy|12
    20-01-10|8.5|w/8x0.5m@5:35p|Vo2|Crisp|11
    21-01-10|Rest||||10
    22-01-10|13.1|6:49|Med w/tempo|Fantastic|9
    23-01-10|||||8
    24-01-10|||||7


    Great Session.
    I decided to do a fast first 4m as i missed Thursday,ended up a bit to fast...ave 6:02p,,,slowed down a notch on mile 5 to go through 5m in 30:40 :eek:
    Handy enough after that but still crept under the 90 minutes.

    Came at a price though,serious chaffing on the thighs...unusual for me.
    I screamed like a baboon in the shower afterwards,and the dog is looking funny at me all night when i do my john wayne impression going to the kitchen or toilet.
    Hope to be ok in the morning,really dont think i'll manage it though,we will see

    Med|Med w/tempo|Aerobic|Tempo|Vo2|Recovery|Total
    2|1|5|1|1|2|12


    Wk 1|Wk 2|Wk 3
    60.3||


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


    Date|Miles|Ave pace|Type|Weather|Days to Go
    18-01-10|16|6:51|Med Long|Lovely Morning|13
    18-01-10|4|7:54|Recovery|Light Drizzle|13
    19-01-10|8.5|7:17|Aerobic|Very Windy|12
    20-01-10|8.5|w/8x0.5m@5:35p|Vo2|Crisp|11
    21-01-10|Rest||||10
    22-01-10|13.1|6:49|Med w/tempo|Fantastic|9
    23-01-10|10.5|7:45|Aerobic|Colder than i thought !|8
    24-01-10|Rest||||7


    Would normally say that 7;45 pace was recovery but seeing that it was 10.5m i put it down as aerobic,recovery to me is a short run.
    Non event really,still a bit raw around the inside of the thighs,so just happy to get it done.

    Step back week next week in prep for next Sunday,really looking forward to it.

    Med|Med w/tempo|Aerobic|Tempo|Vo2|Recovery|Total
    2|1|6|1|1|2|13


    Wk 1|Wk 2|Wk 3
    60.3|60.6|


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


    Date|Miles|Ave pace|Type|Weather|Days to Go
    25-01-10|13.1|6:51|Med Long|Lovely Morning|6
    26-01-10|||||5
    27-01-10|||||4
    28-01-10|||||3
    29-01-10|||||2
    30-01-10|||||1
    31-01-10|||||Race Day


    Planned 10 but took a left turn out the tramore road as i have not been out that way in a while.
    Did the first 6 in 41:30 ( 6:55p )
    next 6 in 39:58 ( 6:39p )
    I then trotted home and was happy to see myself just come in under the 90 minutes again...1:29:54 :D

    Med|Med w/tempo|Aerobic|Tempo|Vo2|Recovery|Total
    3|1|6|1|1|2|14


    Wk 1|Wk 2|Wk 3
    60.3|60.6|


  • Registered Users Posts: 1,285 ✭✭✭Speedy44


    going well sosa, best of luck on Sunday.


  • Registered Users Posts: 1,659 ✭✭✭tisnotover


    +1, your in flying form Sosa, a whole new level this year.

    Best of luck next Sunday, looking forward to your report!


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


    tisnotover wrote: »
    +1, your in flying form Sosa, a whole new level this year.

    Best of luck next Sunday, looking forward to your report!

    I am looking forward to the race,but i will never let it take over me like Dublin did.
    Not even going to give it a thought for the week,just get up Sunday morning and give it a lash and see what happens


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


    Date|Miles|Ave pace|Type|Weather|Days to Go
    25-01-10|13.1|6:51|Med Long|Lovely Morning|6
    26-01-10|8.5|7:16|Aerobic|Like early Spring|5
    27-01-10|||||4
    28-01-10|||||3
    29-01-10|||||2
    30-01-10|||||1
    31-01-10|||||Race Day


    Legs a bit heavy from the last weeks running,so just happy to get around.
    Hope to do 6m tomorrow w/3 @ 6:00,all easy running after that until Sunday

    Med|Med w/tempo|Aerobic|Tempo|Vo2|Recovery|Total
    3|1|7|1|1|2|15


    Wk 1|Wk 2|Wk 3
    60.3|60.6|


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