One step at a time

Sosa · 21-05-2010 9:25am

Date|Miles|Ave pace|Type|Weather|Weeks to Cork
17-05-10|4|7:24|Aerobic|Fantastic Sunshine|3
18-05-10|17|7:09p Overall|Long|Dull and very windy again|3
19-05-10|Rest||||3
20-05-10|6|7:50|Recovery|Very warm|3
21-05-10|4|7:18|Aerobic|Very Warm|3
22-05-10|||||3
23-05-10|||||3

Early 7am start today,it was a pleasure on the quiet roads around here.
clipped along nicely and added 4x100m strides at the end for good measure.

Long 16+|Med 12-16|Aerobic|Vo2|Recovery|Race|Total
12|3|27|3|13|3|61

Wk 1|Wk 2|Wk 3|Wk 4|Wk 5|Wk 6
61|58.23|58.47|58.7|60.2|62|

Wk 7|Wk 8|Wk 9|Wk 10|Wk 11|Wk 12
55.5|46.8|32.6|60.3|||

Sosa · 22-05-2010 10:02pm

Date|Miles|Ave pace|Type|Weather|Weeks to Cork
17-05-10|4|7:24|Aerobic|Fantastic Sunshine|3
18-05-10|17|7:09p Overall|Long|Dull and very windy again|3
19-05-10|Rest||||3
20-05-10|6|7:50|Recovery|Very warm|3
21-05-10|4|7:18|Aerobic|Very Warm|3
22-05-10|7.5|w/5@5:45p|Race|Roasting|3
23-05-10|||||3

Portlaw 5m - 28:47

I didnt really know what to expect tonight,the course is set up for a fast time,but the heat probably got in the way of beating my 28:24 from earlier in the year.
Had a look around at the start and didnt see to many familiar faces,off we went and straight away 4 bombed off...to fast for me and i was content to leave them go...5 others were ahead of me aswell through the first half of mile one,2 of them were your customary locals in gaa shirts that i knew would fall back soon and they did nearly in a heap as we went through the first mile in 5:27...tipped along nicely for the next mile passing two others to put me 5th where i would stay for the duration as 4th was a good 30s ahead by 3m and we had the hardest part of the race to go back into the glaring sun up a steady climb of about a mile to bring us back into Portlaw.
A slowish 4th mile of 5:58 and i was looking for the line...gave everything over the last mile to do it in 5:42....28:47 overall and my highest finish in a race to date - 5th.
A bit dissapointed not to be closer to my PB,but what harm...i will get at least one more 5m in this season,and will go for it again.

Long 16+|Med 12-16|Aerobic|Vo2|Recovery|Race|Total
12|3|27|3|13|4|62

Wk 1|Wk 2|Wk 3|Wk 4|Wk 5|Wk 6
61|58.23|58.47|58.7|60.2|62|

Wk 7|Wk 8|Wk 9|Wk 10|Wk 11|Wk 12
55.5|46.8|32.6|60.3|||

Sosa · 23-05-2010 10:32am

Date|Miles|Ave pace|Type|Weather|Weeks to Cork
17-05-10|4|7:24|Aerobic|Fantastic Sunshine|3
18-05-10|17|7:09p Overall|Long|Dull and very windy again|3
19-05-10|Rest||||3
20-05-10|6|7:50|Recovery|Very warm|3
21-05-10|4|7:18|Aerobic|Very Warm|3
22-05-10|7.5|w/5@5:45p|Race|Roasting|3
23-05-10|13.1|7:26|Med Long|Roasting|3

Didnt know how i would feel this morning after the race last night.
I had an early start,out the door at 7:30 as it was the only oppurtunity i would get today.
So a bowl of oat cheerios ( not the honey nut ones,VR...no need to worry

) a sup of water and off i went,laboured through the first mile around 7:50p....wasn't really having the time of my life at that stage...2nd mile a bit easier and 3rd mile easier again...after that i coasted....

But boy was it hot out there,even at that early hour...its going to be a scorcher today...its bbq time !

I had the new dead weather album for company today,listened to it twice ( its only 33 min )tracks 4 and 11 are great,then i threw on their first album...any fan of the white stripes or the raconteurs would love them.

Week one of the taper down but i was only around 8/9 miles down from last week but it felt like 20m down...next week i will hit 40m max...then around 20-25 the week before...see how it goes.

Long 16+|Med 12-16|Aerobic|Vo2|Recovery|Race|Total
12|4|27|3|13|4|63

Wk 1|Wk 2|Wk 3|Wk 4|Wk 5|Wk 6
61|58.23|58.47|58.7|60.2|62|

Wk 7|Wk 8|Wk 9|Wk 10|Wk 11|Wk 12
55.5|46.8|32.6|60.3|51.6||

tisnotover · 23-05-2010 11:25am

Sosa wrote: »

Portlaw 5m - 28:47

I didnt really know what to expect tonight,the course is set up for a fast time,but the heat probably got in the way of beating my 28:24 from earlier in the year.
Had a look around at the start and didnt see to many familiar faces,off we went and straight away 4 bombed off...to fast for me and i was content to leave them go...5 others were ahead of me aswell through the first half of mile one,2 of them were your customary locals in gaa shirts that i knew would fall back soon and they did nearly in a heap as we went through the first mile in 5:27...tipped along nicely for the next mile passing two others to put me 5th where i would stay for the duration as 4th was a good 30s ahead by 3m and we had the hardest part of the race to go back into the glaring sun up a steady climb of about a mile to bring us back into Portlaw.
A slowish 4th mile of 5:58 and i was looking for the line...gave everything over the last mile to do it in 5:42....28:47 overall and my highest finish in a race to date - 5th.
A bit dissapointed not to be closer to my PB,but what harm...i will get at least one more 5m in this season,and will go for it again.

Nice going last nite Sosa, great time given heat that is there this wknd and 5th place as well, good going !

Like the bit about the GAA heads running off !

Abhainn · 23-05-2010 10:07pm

tisnotover wrote: »

Nice going last nite Sosa, great time given heat that is there this wknd and 5th place as well, good going !

Like the bit about the GAA heads running off !

Ya laughed meself too. Good time none the less. Enjoy (ha ha like who does before a marathon) the next two weeks

theboyblunder · 24-05-2010 9:17am

Sosa wrote: »

Date|Miles|Ave pace|Type|Weather|Weeks to Cork
17-05-10|4|7:24|Aerobic|Fantastic Sunshine|3
18-05-10|17|7:09p Overall|Long|Dull and very windy again|3
19-05-10|Rest||||3
20-05-10|6|7:50|Recovery|Very warm|3
21-05-10|4|7:18|Aerobic|Very Warm|3
22-05-10|7.5|w/5@5:45p|Race|Roasting|3
23-05-10|||||3

Portlaw 5m - 28:47

I didnt really know what to expect tonight,the course is set up for a fast time,but the heat probably got in the way of beating my 28:24 from earlier in the year.
Had a look around at the start and didnt see to many familiar faces,off we went and straight away 4 bombed off...to fast for me and i was content to leave them go...5 others were ahead of me aswell through the first half of mile one,2 of them were your customary locals in gaa shirts that i knew would fall back soon and they did nearly in a heap as we went through the first mile in 5:27...tipped along nicely for the next mile passing two others to put me 5th where i would stay for the duration as 4th was a good 30s ahead by 3m and we had the hardest part of the race to go back into the glaring sun up a steady climb of about a mile to bring us back into Portlaw.
A slowish 4th mile of 5:58 and i was looking for the line...gave everything over the last mile to do it in 5:42....28:47 overall and my highest finish in a race to date - 5th.
A bit dissapointed not to be closer to my PB,but what harm...i will get at least one more 5m in this season,and will go for it again.

Long 16+|Med 12-16|Aerobic|Vo2|Recovery|Race|Total
12|3|27|3|13|4|62

Wk 1|Wk 2|Wk 3|Wk 4|Wk 5|Wk 6
61|58.23|58.47|58.7|60.2|62|

Wk 7|Wk 8|Wk 9|Wk 10|Wk 11|Wk 12
55.5|46.8|32.6|60.3|||

great run sosa - havent lost the speed

Sosa · 24-05-2010 7:05pm

Date|Miles|Ave pace|Type|Weather|Weeks to Cork
24-05-10|4|7:51|Recovery|Dull heat|2
25-05-10|||||2
26-05-10|||||2
27-05-10|||||2
28-05-10|||||2
[EMAIL="29-05-10|7.5|w/5@|||2"]29-05-10|||||2[/EMAIL]
30-05-10|||||2

A slow 4 to get the week underway.
Just handy running this week with the exception of an interval run wednesday...rest day tomorrow.

Long 16+|Med 12-16|Aerobic|Vo2|Recovery|Race|Total
12|4|27|3|14|4|64

Wk 1|Wk 2|Wk 3|Wk 4|Wk 5|Wk 6
61|58.23|58.47|58.7|60.2|62|

Wk 7|Wk 8|Wk 9|Wk 10|Wk 11|Wk 12
55.5|46.8|32.6|60.3|51.6||

Sosa · 26-05-2010 9:43pm

Date|Miles|Ave pace|Type|Weather|Weeks to Cork
24-05-10|4|7:51|Recovery|Dull heat|2
25-05-10|Rest||||2
26-05-10|9|6:36p Overall|Intervals|Hot and Windy !|2
27-05-10|||||2
28-05-10|||||2
29-05-10|||||2
30-05-10|||||2

5x1m intervals today....and it was very hot and surprisingly windy.
1m easy then 5x1m @ 5:49,5:49,5:54,5:53 & 5:55.
2min jog inbetween the first 4 reps made up another mile and then 2m easy to finish off.
This was tough enough today,started a new job monday so the oul body is not used to running after a days work,will have to get used to it !

Long 16+|Med 12-16|Aerobic|Vo2|Recovery|Race|Total
12|4|27|4|14|4|65

Wk 1|Wk 2|Wk 3|Wk 4|Wk 5|Wk 6
61|58.23|58.47|58.7|60.2|62|

Wk 7|Wk 8|Wk 9|Wk 10|Wk 11|Wk 12
55.5|46.8|32.6|60.3|51.6||

tisnotover · 26-05-2010 10:22pm

So who's in top form then with a session like that !
all best with new job!

Sosa · 27-05-2010 9:38pm

Date|Miles|Ave pace|Type|Weather|Weeks to Cork
24-05-10|4|7:51|Recovery|Dull heat|2
25-05-10|Rest||||2
26-05-10|9|6:36p Overall|Intervals|Hot and Windy !|2
27-05-10|5.8|7:24|Aerobic|Windy|2
28-05-10|||||2
29-05-10|||||2
30-05-10|||||2

Nice easy run with Dukie who said he was tired but yet he was pushing along nicely...and then legged it off at the end...i'll get you for that duke when i am recovered from cork.
I have not given the marathon a fleeting thought since i got thi job and i am delighted with that as i out-thought myself last year.
Nearly there now...

Long 16+|Med 12-16|Aerobic|Vo2|Recovery|Race|Total
12|4|28|4|14|4|66

Wk 1|Wk 2|Wk 3|Wk 4|Wk 5|Wk 6
61|58.23|58.47|58.7|60.2|62|

Wk 7|Wk 8|Wk 9|Wk 10|Wk 11|Wk 12
55.5|46.8|32.6|60.3|51.6||

Dukie · 28-05-2010 8:24am

Have to try and keep you on your toes Sosa.....

Sosa · 28-05-2010 6:03pm

Date|Miles|Ave pace|Type|Weather|Weeks to Cork
24-05-10|4|7:51|Recovery|Dull heat|2
25-05-10|Rest||||2
26-05-10|9|6:36p Overall|Intervals|Hot and Windy !|2
27-05-10|5.8|7:24|Aerobic|Windy|2
28-05-10|4.2|7:25|Aerobic|warm but still very windy|2
29-05-10|||||2
30-05-10|||||2

This felt harder than it should have,legs were tired.
First outing with the new 405 and i managed to get the 3 fields on the screen,time,ave pace and distance which was nice.
I used to have my 50 on current pace which was great,but will get used to looking at average pace in a while.
I didnt load up the software yet...may do it over the w/e.

Not much more to do this week,maybe 10 slow tomorrow nd another 4 on Sunday....tha will be 37 for the week...down under 25 next week in the lead up.

Long 16+|Med 12-16|Aerobic|Vo2|Recovery|Race|Total
12|4|29|4|14|4|67

Wk 1|Wk 2|Wk 3|Wk 4|Wk 5|Wk 6
61|58.23|58.47|58.7|60.2|62|

Wk 7|Wk 8|Wk 9|Wk 10|Wk 11|Wk 12
55.5|46.8|32.6|60.3|51.6||

tisnotover · 29-05-2010 12:11am

Sosa wrote: »

This felt harder than it should have,legs were tired.
First outing with the new 405 and i managed to get the 3 fields on the screen,time,ave pace and distance which was nice.
I used to have my 50 on current pace which was great,but will get used to looking at average pace in a while.
I didnt load up the software yet...may do it over the w/e.

Not much more to do this week,maybe 10 slow tomorrow nd another 4 on Sunday....tha will be 37 for the week...down under 25 next week in the lead up.

Good news about the 405 Sosa, its a very handy piece of kit. Also worth setting up current lap-pace and overall av-pace fields on it. Di you get the HRM with it ?

Be interested to know what way your breaking the 25miles down for next week...can't believe its coming around so quickly now !!

Sosa · 29-05-2010 10:15am

tisnotover wrote: »

Good news about the 405 Sosa, its a very handy piece of kit. Also worth setting up current lap-pace and overall av-pace fields on it. Di you get the HRM with it ?

Be interested to know what way your breaking the 25miles down for next week...can't believe its coming around so quickly now !!

You can only see 3 fields at the one time though...correct ?
It only came with a quick start manual....the full one is on a disc...thats a bit of a balls really.
How do you set up the current pace ...
I have average pace as one of my fields

No HRM...didne bother with it as i have never had one,but may in the furure.

tisnotover · 29-05-2010 11:28am

Sosa wrote: »

You can only see 3 fields at the one time though...correct ?
It only came with a quick start manual....the full one is on a disc...thats a bit of a balls really.
How do you set up the current pace ...
I have average pace as one of my fields

No HRM...didne bother with it as i have never had one,but may in the furure.

Yeah, only 3fields, pity, as I ahd a 205 and that had four.

You can download (free) a copy of the full manual here (see item #4):
https://buy.garmin.com/shop/store/manual.jsp?product=010-00658-10&cID=142&pID=11039

If you goto the section on Settings->Data Fields in the manual, you'll see how you can configure the display screens for different fields (and the different pace settings)
On the watch itself, hold menu->Settings->Data Fields to get into this edit mode.

Sosa · 30-05-2010 1:42pm

Date|Miles|Ave pace|Type|Weather|Weeks to Cork
24-05-10|4|7:51|Recovery|Dull heat|2
25-05-10|Rest||||2
26-05-10|9|6:36p Overall|Intervals|Hot and Windy !|2
27-05-10|5.8|7:24|Aerobic|Windy|2
28-05-10|4.2|7:25|Aerobic|warm but still very windy|2
29-05-10|Rest||||2
30-05-10|12.5|7:30|Aerobic|Warm|2

Thats it...all done...last med long this morning in perfect conditions.
No more to do,just rest up for the week...a few 4's and 5's during the week and see what happens next Monday.

Long 16+|Med 12-16|Aerobic|Vo2|Recovery|Race|Total
12|5|29|4|14|4|68

Wk 1|Wk 2|Wk 3|Wk 4|Wk 5|Wk 6
61|58.23|58.47|58.7|60.2|62|

Wk 7|Wk 8|Wk 9|Wk 10|Wk 11|Wk 12
55.5|46.8|32.6|60.3|51.6|35.5|

Sosa · 31-05-2010 10:02am

Date|Miles|Ave pace|Type|Weather|Days to Cork
31-05-10|4|7:55|Recovery|Dull|7
01-06-10|||||6
02-06-10|||||5
03-06-10|||||4 :rolleyes:
04-06-10|||||3
05-06-10|||||2
06-06-10|||||1 :eek:

Just a trot around after dropping the young fella to school.

Have the 405 up and running well now,will have to get current pace up though...
I had ave pace yesterday and today i had current lap pace....have to fiddle around with it.

The elevation does not read like it should,todays run looks fairly flat but i went down two decent hills and the first mile was all uphill.

http://connect.garmin.com/activity/35167241

Long 16+|Med 12-16|Aerobic|Vo2|Recovery|Race|Total
12|5|29|4|15|4|69

Wk 1|Wk 2|Wk 3|Wk 4|Wk 5|Wk 6
61|58.23|58.47|58.7|60.2|62|

Wk 7|Wk 8|Wk 9|Wk 10|Wk 11|Wk 12
55.5|46.8|32.6|60.3|51.6|35.5|

Krusty_Clown · 31-05-2010 10:16am

There you go, fixed it for you.

If you're feeling self-conscious about the elevation charts, click the zoom button a few times. Always does wonders for me.

Best of luck in the new job, and take it nice and handy over the next few days. Lots of sleep and healthy food!

tisnotover · 31-05-2010 10:31am

Well done on getting the mileage in Sosa...nice and easy now this week and we'll see you at the start-line in Cork !

Sosa · 31-05-2010 10:59am

Krusty_Clown wrote: »

There you go, fixed it for you.

If you're feeling self-conscious about the elevation charts, click the zoom button a few times. Always does wonders for me.
Best of luck in the new job, and take it nice and handy over the next few days. Lots of sleep and healthy food!

Is that fixed now for all my runs or will i have to fiddle round with it myself ?
I get lots of sleep all the time....and the food thing i have been working on.
-Thanks

tisnotover wrote: »

Well done on getting the mileage in Sosa...nice and easy now this week and we'll see you at the start-line in Cork !

Will do tno...looking forward to it now.

aero2k · 31-05-2010 2:19pm

I think it was Krusty that suggested using current lap pace rather than current pace - I tried this and found it useful. Current pace just changes too quickly to be able to relax and set a smooth pace. You could try setting the lap distance to something shorter than a mile if you want more instantaneous speed info.
I usually display 4 fields (good old fashioned 305) - time, ave pace, current lap pace and distance, but when I'm racing I only look at time, ave pace and current lap pace. This allows me to have time in a big font so I can see it easily. I don't think you need to see distance when racing.
I presume the 405 alows you to set up different screens so you can scrolll through lots of data fields? (Come on Krusty, help me out!)
Best of luck in the new job and on Monday. I'll be down to cheer you and others on.

theboyblunder · 31-05-2010 2:24pm

aero2k wrote: »

I think it was Krusty that suggested using current lap pace rather than current pace - I tried this and found it useful. Current pace just changes too quickly to be able to relax and set a smooth pace. You could try setting the lap distance to something shorter than a mile if you want more instantaneous speed info.
I usually display 4 fields (good old fashioned 305) - time, ave pace, current lap pace and distance, but when I'm racing I only look at time, ave pace and current lap pace. This allows me to have time in a big font so I can see it easily. I don't think you need to see distance when racing.
I presume the 405 alows you to set up different screens so you can scrolll through lots of data fields? (Come on Krusty, help me out!)
Best of luck in the new job and on Monday. I'll be down to cheer you and others on.

+1

current pace just makes me confused - changes too fast. I use 3 fields - distance, current lap pace and HR (you could swap av pace here). What is also really useful is the virtual partner. If you set it for a 'safe PMP' which allows for 26.5 miles in 3 h (say 6'47/mile) a tap on the bezel will tell you roughly what cushion you have at any time. Another tip is not to trust the current lap pace for the first 10% of each mile, it jumps a bit and then settles. Good luck with it and the last week of taper.

ManFromAtlantis · 31-05-2010 2:34pm

i find the 'last lap' time handy. beeps every whatever 1km or mile or whatever you set it to , with time displayed big font for a few secs.

good luck on Mon? is it. you've a lot of work in the bank............time to cash in.
good luck , hope you get it.

Gringo78 · 31-05-2010 2:54pm

I autolap every mile. I have one screen set to show Avg lap Pace, Lap Distance & Lap time - suits my training for when say I do intervals, hit the lap button at the end of the rep and the lap timer resets to zero so I can easily check the recovery time. I have a second screen set to HR, Avg Lap HR & Avg Lap Pace. I use this screen when running PMP runs to HR, or LSR's. I don't actually have current pace on any screen as its just too instantaneous to be of use.

I think for the marathon I will change these around and have just one screen with HR, Avg Lap HR, Avg Lap Pace & Avg Pace.

If I start running uphill I hit the lap button and watch the HR, keep the average & instantaneous down. After I have run down a hill and hit back onto the flat, I hit the lap button again so that I can pace properly on the flat without the downhill running skewing the average lap pace.

Krusty_Clown · 31-05-2010 4:01pm

For races, I like to keep it as simple as possible (less stuff to worry about):
Field 1 (biggest one): Time
Field 2: Distance
Field 3:Average pace
But I also use a pace band (in conjunction with Field 1) as we know distance and average pace can be a little bit askew.

Gringo78 · 31-05-2010 5:06pm

Krusty_Clown wrote: »

Field 1 (biggest one): Time

Am I right in saying that if you include time in a 4 field setup, it only shows hours:min and can't fit in seconds? Does this on my 305 which is annoying. What about the 405?

Sosa, apologies for turning your training log into a Garmin manual but sure you're in taper, nothing much else to post here anyway!:D

Sosa · 31-05-2010 5:42pm

Gringo78 wrote: »

Am I right in saying that if you include time in a 4 field setup, it only shows hours:min and can't fit in seconds? Does this on my 305 which is annoying. What about the 405?

Sosa, apologies for turning your training log into a Garmin manual but sure you're in taper, nothing much else to post here anyway!:D

Exactly gringo

I always had the garmin 50 on current pace,i liked knowing what pace i was going so that if i was going to fast/slow i could adjust accordingly.

As someone said above the first 0.1m on current lap pace is all over the place so i think i will leave it on current for now.

Krusty_Clown · 31-05-2010 5:44pm

Gringo78 wrote: »

Am I right in saying that if you include time in a 4 field setup, it only shows hours:min and can't fit in seconds? Does this on my 305 which is annoying. What about the 405?

Sosa, apologies for turning your training log into a Garmin manual but sure you're in taper, nothing much else to post here anyway!:D

4 Field setup?! Sure that's only for them big clunky watches.

But yes, on the 405 if you want seconds, then you have to have it on the larger of the three fields. That's why I use average pace for one of the smaller fields. It'll give you minutes and seconds (you really don't need milliseconds!).

Krusty_Clown · 31-05-2010 5:46pm

Sosa wrote: »

Is that fixed now for all my runs or will i have to fiddle round with it myself ?

I didn't fix nufink. If you want to make it 'look' bigger, click on the Zoom (plus) icon a few times. But you're talking about a 55m climb. Sure my stairs would take me higher than that.

Sosa · 31-05-2010 6:42pm

Krusty_Clown wrote: »

I didn't fix nufink. If you want to make it 'look' bigger, click on the Zoom (plus) icon a few times. But you're talking about a 55m climb. Sure my stairs would take me higher than that.

I saw that when i went back in there alright.
As for the 55m climb...sure its taper time !

tunguska · 31-05-2010 6:56pm

Good run in Portlaw Sosa. Just one week now, hopefully things wont heat up too much weather wise, between now and next monday. Really dont want a repeat of last years carnage.
How are you fixed anyway?

Sosa · 31-05-2010 9:13pm

tunguska wrote: »

How are you fixed anyway?

I am ready to go.
Managed to do everything that was in my program to the letter.
About 6 weeks ago i was thinking of going for sub 2:55 but i have changed my mind.
I would much rather just get under 3 hours without nearly killing myself than risking setting out at 2:55p and completely blowing up like Dublin.
So dont anyone expect me to be finishing around 2:55 because i will not be going for it.
Its only my second marathon and i have 14:17 to knock off to get under 3hrs...thats enough stress for one day...

As i look out the back garden now its pi$$ing down...dont want that on the day but the forecast is to improve up to the w/e...lets just hope its favourable come monday.

tunguska · 31-05-2010 9:31pm

Sosa wrote: »

So dont anyone expect me to be finishing around 2:55 because i will not be going for it.
Its only my second marathon and i have 14:17 to knock off to get under 3hrs...thats enough stress for one day...

In that case maybe you should go for sub 2:55:)

(Hides behind sofa)

Sosa · 01-06-2010 10:36am

Date|Miles|Ave pace|Type|Weather|Days to Cork
31-05-10|4|7:55|Recovery|Dull|7
01-06-10|5.5|6:49p Overall|Vo2|Warm but windy again !|6
02-06-10|||||5
03-06-10|||||4 :rolleyes:
04-06-10|||||3
05-06-10|||||2
06-06-10|||||1 :eek:

Last blow out today.
Mile one easy...then a 5:55 mile which was tough...then 0.5m easy....then a 5:37 mile that was easy

...followed by 2 more easy miles.
Going in for a rub at 1:30...get the calves worked on a bit and probably a rest day tomorrow.

Its amazing how the mind works,on the first fast mile today i was flogged and wondering how the hell am i going to get around 26.2m next monday...then i rattled out a 5:37 mile and could have went faster and everything was fine again.
I must remember that next week.

Every mile is different...just get to the next mile marker and deal with it then !

Long 16+|Med 12-16|Aerobic|Vo2|Recovery|Race|Total
12|5|29|5|15|4|70

Wk 1|Wk 2|Wk 3|Wk 4|Wk 5|Wk 6
61|58.23|58.47|58.7|60.2|62|

Wk 7|Wk 8|Wk 9|Wk 10|Wk 11|Wk 12
55.5|46.8|32.6|60.3|51.6|35.5|

aero2k · 01-06-2010 11:15am

Sosa wrote: »

I must remember that next week.

Every mile is different...just get to the next mile marker and deal with it then !

Yep, no point in getting too far ahead of yourself, you have to deal with what's happening now.

Enjoy!

Sosa · 03-06-2010 9:59pm

Date|Miles|Ave pace|Type|Weather|Days to Cork
31-05-10|4|7:55|Recovery|Dull|7
01-06-10|5.5|6:49p Overall|Vo2|Warm but windy again !|6
02-06-10|Rest||||5
03-06-10|4.5|7:17|Aerobic|Warm|4 :rolleyes:
04-06-10|||||3
05-06-10|||||2
06-06-10|||||1 :eek:

Early start this morning before work...on the road at 6:50 for a glorious run,would have loved to have kept going.
Probable rest day again tomorrow,with another 4 on Sat and maybe 2 on Sunday.

Got a great rub on Tuesday,i was feeling very tight first thing in the morning above the achilles up to my calf on both legs,i explained it to the physio and je$us did he do a job on it for me....i was in serious pain and struggled to walk out of there...but no tightness this morning...so he did the job.

the wife was getting on the to me,telling everyone that i went for a "massage" ......she has no idea !

Long 16+|Med 12-16|Aerobic|Vo2|Recovery|Race|Total
12|5|30|5|15|4|71

Wk 1|Wk 2|Wk 3|Wk 4|Wk 5|Wk 6
61|58.23|58.47|58.7|60.2|62|

Wk 7|Wk 8|Wk 9|Wk 10|Wk 11|Wk 12
55.5|46.8|32.6|60.3|51.6|35.5|

Krusty_Clown · 03-06-2010 11:16pm

Just in case I don't get the chance over the weekend, very best of luck on Monday. I hope you're smiling after you cross the finish line. Come back with happy tales.

kennyb3 · 04-06-2010 9:09am

Best of luck for monday Sosa

theboyblunder · 04-06-2010 9:13am

hahaha liked the last table there

The very best of luck Sosa - I hope you get the sub 3!

misty floyd · 04-06-2010 9:58am

You have every reason to be bursting with confidence. Cracking training all along Sosa and I know you'll run a really strong race. Bye bye DCM.

tunguska · 04-06-2010 12:24pm

Best of luck Sosa. Looks like it wont be overly warm, so no repeat of last years conditions thankfully. Give it socks man.

aero2k · 04-06-2010 12:40pm

Go for it!

I'll give you a shout on Monday (no idea what you look like, so I'll just shout at everyone)

Dukie · 04-06-2010 12:55pm

Best of luck butty.

TakeaBowSon · 04-06-2010 1:48pm

Best of luck on Monday...your log has been a lesson in dedication and discipline.

Speedy44 · 04-06-2010 2:19pm

You'll definitely do it on Monday Sosa, you have all the training done, you have great times in your lead up races, now its all just about putting it together on the day. No bother.

seanynova · 04-06-2010 3:03pm

best of luck on monday, very good log mate...your flying!

Sosa · 04-06-2010 9:37pm

Thanks Lads.......i am really looking forward to it now.

Sosa · 05-06-2010 11:31am

Date|Miles|Ave pace|Type|Weather|Days to Cork
31-05-10|4|7:55|Recovery|Dull|7
01-06-10|5.5|6:49p Overall|Vo2|Warm but windy again !|6
02-06-10|Rest||||5
03-06-10|4.5|7:17|Aerobic|Warm|4 :rolleyes:
04-06-10|Rest||||3
05-06-10|4|7:37|Aerobic|Very Warm|2
06-06-10|||||1 :eek:

A nice 4m in very warm conditions,forecast better be right...it better cool down.
If the weather gods are listening i would like it to drizzle rain form 16m on....keep us nice and cool....under 15 degrees would be nice also....

Rearing to go now.

I might do another 2m tomorrow or i might not.

Long 16+|Med 12-16|Aerobic|Vo2|Recovery|Race|Total
12|5|31|5|15|4|72

Wk 1|Wk 2|Wk 3|Wk 4|Wk 5|Wk 6
61|58.23|58.47|58.7|60.2|62|

Wk 7|Wk 8|Wk 9|Wk 10|Wk 11|Wk 12
55.5|46.8|32.6|60.3|51.6|35.5|

asimonov · 05-06-2010 12:40pm

go sosa!

village runner · 05-06-2010 2:50pm

Best of luck monday. Have a plan and stick to it. If going with others stick to your own plan. There will be parts when you or others will be strong. Its your race and no one elses.

One step at a time

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