One step at a time

Date|Miles|Ave pace|Type|Weather|Days to Go
15-02-10|12.5|w/10@6:33|Med w/pmp|A bit windy|6
|5.5|7:09|Aerobic|Drizzly wet night|
16-02-10|7|7:26|Aerobic|Perfect|5
17-02-10|8|w/7x0.5m@5:29p|Vo2|Perfect|4
18-02-10|6.5|7:20|Aerobic|Colder than expected|3
19-02-10|Rest||||2
20-02-10|6|7:27|Aerobic|Beautiful|1
21-02-10|8.5|w/5:5:40|Race|Perfect|Race Day


New PB - 28:24

Great run today,exceeded all expectations.
I had set Sub 29 at the minimum,over the moon to go under 28:30.
Still didnt get me top 10 though,dont know for sure but i reckon i may have squeezed into the top 15.
My pace was steady enough.
Mile 2 was the slowest at 5:57...dont really know why/how,but it doesnt really matter.

Splits
Mile 1 - 5:36
Mile 2 - 5:57
Mile 3 - 5:36
Mile 4 - 5:41
Mile 5 - 5:34

3.5m warm up before hand.

Roll on next Sunday's 10k.


Med w/pmp|Aerobic|Tempo|Vo2|Recovery|Race|Total
3|10|2|1|4|1|21


Wk 1|Wk 2|Wk 3
52|62|54

ecoli wrote: »

Well done with the new PB. The fact that your second mile was slowest is not uncommon after the hussle and bussle of first mile it is fairly common to ease up in the fear that the first mile was too fast after this then you properly get back into your ideal running pace. Best of luck in the 10k

yeah,i was a bit surprised tbh but not bothered really,i knew i was ok and could push on.
I was conscious about the first mile,i didnt want to blow up.

Really happy though,never thought i would ever run that sort of time.
2 years ago i ran 33:45 at the same race and it nearly killed me.

The results are up already,those west wat boys don't hang around
2 runners under 25 mins aswell...they went off like rockets

tisnotover wrote: »

Cracking time Sosa, fair play!

Just saw results up there as well, top 15, nice one!?!:D

Yeah,but it was tough.
Nice PB for yourself aswell...well done

village runner wrote: »

Now you have me nervous. Sub 36 so for next week. Might join you from the off and see how it goes.
Great time and well done.

Nobody quite like VR to heap the pressure on,i can't even enjoy today and he's telling me to go sub 36 next week
Just did a quick calculation and thats 5:47p so after todays 5:40p you would say in theory that its do-able...but we dont run on theory.
I will see how i am next week.

Thanks for all the commets lads and lassies,appreciated,nice to see the tempos and intervals and pmp runs are standing to me.

Speedy44 wrote: »

WOW, very impressive Sosa, congrats on a great job. Great when you see all the hard work pay off.

Thanks Speedy...i am a happy man tonight

Date|Miles|Ave pace|Type|Weather|Days to Go
22[EMAIL="15-02-10|12.5|w/10@|Recovery|Cold"]-02-10|8.5|7:31|Recovery|Cold[/EMAIL] starting off|6
23-02-10|||||5
[EMAIL="24-02-10|8|w/7x0.5m@|||4"]24-02-10|||||4[/EMAIL]
25-02-10|||||3
26-02-10|||||2
27-02-10|||||1
28-02-10|||||Race Day


Very cold starting off but after a mile or 2 the legs were turning over nicely.
Felt good,was planning 6 but did 8.5 as the morning was made for running.


Med w/pmp|Aerobic|Tempo|Vo2|Recovery|Race|Total
3|10|2|1|5|1|22


Wk 1|Wk 2|Wk 3|Wk 4
52|62|54||

Date|Miles|Ave pace|Type|Weather|Days to Go
22-02-10|8.5|7:31|Recovery|Cold starting off|6
[EMAIL="23-02-10|16|w/10@6:58|Med Long w/pmp|Freezing Rain|5"]23-02-10|16|w/10@6:58|Med Long w/pmp|Freezing Rain|5[/EMAIL]
24-02-10|||||4
25-02-10|||||3
26-02-10|||||2
27-02-10|||||1
28-02-10|||||Race Day


Dont know what to make of that this morning.

Sundays race distance was a bit messed up on the garmin as was yesterdays 8.5m ( garmin said 8.9),so i did my tried and trusted 6m run ( @7:15p,had watch on other wrist )to recalibrate the watch,stopped at 6m, saved the calib and set off to do [EMAIL="10@sub"]10@sub[/EMAIL] 6:50p...
It was the hardest pmp run i have done since i started doing these before christmas...
The race Sunday,and the freezing wind and rain didnt help...but still,i only managed 6:58p,and it was really tough to keep it under 7:00p.

Anyway,got the best out of it that i could this morning.

Total - 16m in 1:53:10 - 7:04 Pace


Med w/pmp|Aerobic|Tempo|Vo2|Recovery|Race|Total
4|10|2|1|5|1|23


Wk 1|Wk 2|Wk 3|Wk 4
52|62|54||

Date|Miles|Ave pace|Type|Weather|Days to Go
22-02-10|8.5|7:31|Recovery|Cold starting off|6
23-02-10|16|w/10@6:58|Med Long w/pmp|Freezing Rain|5
24-02-10|6|7:17|Aerobic|Mild|4
[EMAIL="25-02-10|7|w/6x0.5m@5:35p|Vo2|Cold|3"]25-02-10|7|w/6x0.5m@5:35p|Vo2|Cold|3[/EMAIL]
26-02-10|||||2
27-02-10|||||1
28-02-10|||||Race Day


Nice session,colder than i thought,the hands were freeezing.

I decided on 6x0.5m with 0.25m rec instead of the 8 with Sunday in mind.
Got through it comfortably enough.
5:34p with 6:44 rec,
5:35p with 7:04
5:38p with 7:05
5:36p with 7:05
5:36p with 7:04
5:38p with 7:04

Delighted with the consistency,usually im up and down with the pace.

Total 7m in 45:10/6:27p


Med w/pmp|Aerobic|Tempo|Vo2|Recovery|Race|Total
4|11|221|5|1|25


Wk 1|Wk 2|Wk 3|Wk 4
52|62|54||

Krusty_Clown wrote: »

Nicely done Sosa. what does 5:36 represent? Is it 5k pace? 10k pace?

I try to do them that they are tough but not all out racing and thats what i seem to come up with...5:30-5:40 depending on how i feel on the day.
I would like a crack at a 5:30 paced 5k if i could find one to race,and as for 10k pace...i'll let you know this Sunday after the 10k in Dungarvan.

So to answer your question,i think its somewhere in between.

Date|Miles|Ave pace|Type|Weather|Days to Go
22-02-10|8.5|7:31|Recovery|Cold starting off|6
23-02-10|16|w/10@6:58|Med Long w/pmp|Freezing Rain|5
24-02-10|6|7:17|Aerobic|Mild|4
25-02-10|7|w/6x0.5m@5:35p|Vo2|Cold|3
26-02-10|Rest||||2
27-02-10|6.5|8:05|Recovery|Mild|1
[EMAIL="28-02-10|8.2|w/6.2@5:50|Race|Mild|Race"]28-02-10|8.2|w/6.2@5:50|Race|Mild|Race[/EMAIL] Day


Dungarvan 10k - 36:16 - PB

Found this so much harder than last week,its tough to go flat out 2 weeks in a row.
The first mile today was into a headwind and slightly uphill,so to do that in 5:45 was a hard start,then the same as last week..a slower mile was next (5:56),then the third mile i was puffing fairly hard but knew that the nice downhill section was coming and kept the pace going up to that point as i knew that i would get a breather there,got to m3 in 17:35 (5:54),then i pushe don a touch on the straight road by the canal to get to 4m in 23:25 (5:50),puffing hard again now but in control (somewhat),tough climb then out of the canal road,a little dowhil stretch before the climb back into the town,was moving well here,staying in touch with the same group of 4 fellas that i was with the whole race and got to m5 in 29:15 (5:50),the last 1.2 was tough but i was expecting tougher,i just found a bit of energy somewhere and oushed to the m6 marker in 35:04 (5:49),then gave all over the last 0.2 which most of that is up hill to finish in 36:16...delighted with that...sub 36 will wait for the next 10k i do ! (hopefully),i just found it to hard to sustain 5:45 pace today,maybe another day...we will wait and see

Splits:
5:45
5:56
5:54
5:50
5:50
5:49
1:12

I set myself target times for all distances (for 2010) at christmas and i already have achieved the 10m,5m and 10k times for the year...its been a good 2 months.


Med w/pmp|Aerobic|Tempo|Vo2|Recovery|Race|Total
4|12|1|2|6|2|27


Wk 1|Wk 2|Wk 3|Wk 4
52|62|54|52.2|

Thanks Tisnotover,tough going,no races now for a month...

Krusty_Clown wrote: »

Inspirational stuff again Sosa. Congrats on another PB! Look after yourself; that's a lot of PBs in a short space of time.

Yeah,im making it harder to break them now,4 mins of the 10m,69 secs of the 5m and 65 secs off the 10k...i wont be smahsing them like that anymore...i may as well enjoy it now.
Thanks