One step at a time

aero2k wrote: »

I think that's a sensible strategy, no need to make a decision until pretty close to the race.
As for stringing 26 6:40 miles (or whatever pace you chose) together, on the day itself I'd recommend following the title of your log, and taking it one step, or perhaps one mile, at a time. It's easy to get too far ahead of yourself and then the mind starts to play tricks. All you need to worry about is "what pace am I running now?" Once you get into a nice rhythm after 3 or 4 miles, it's surprising how quickly the miles flow by. You seem to thrive on the race experience too, so that'll be a big plus on the day.

Yeah thats pretty much it in a nutshell aero....one step at a time.....and see where that brings me

Date|Miles|Ave pace|Type|Weather|Weeks to Cork
05-04-10|6|7:48|Recovery|Very Windy but nice|9
06-04-10|7.3|7:29|Aerobic|Lovely and Sunny|9
07-04-10|15.7|w/8x1m@6:04p|Vo2|Lovely and Sunny|9
08-04-10|5|8:08|Recovery|Fantastic sun and heat !|9
09-04-10|7|7:27|Aerobic|Hotter than yesterday|9
10-04-10|19.2|7:16p Overall|Long|First run with short sleeves 2010 !|9
11-04-10|Rest||||9


Up and at it bright and early this morning.
felt tired for the first mile or two and cold with my first training run of 2010 in short sleeves,but i knew it wasgoing to heat up and it did,into the glorious day thats out there now.
Laboured along for the first 3/4m that is customary now on my w/e LSR,then i get into it a bt and am rearing to go from 8m onwards,so i was looking forward to the 15m mark today so i could knock out the last 4 faster.
I reckon finishing faster also helps with recovery as you stretch out the legs from 15m at a slower pace,certainly helps me anyway.

First 15m in 1:52:06 - 7:28p
Last 4m in 26:10 - 6:33p ( 6:36,6:34,6:33,6:27)
Final 0.2 to cool down - 1:36
Total - 19.2m

Total time on feet - 2:19:55 - ( 7:16p )

8 Weeks to go !


Long 16+|Med 12-16|Aerobic|Vo2|Recovery|Race|Total
7|2|12|2|6|1|30


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

tisnotover wrote: »

With 8weeks still to go and running 19 at that pace, ure in great shape Sosa!

Know how ya feel, starting off on these runs, takes a while to get going, legs are tired from what you've already done that week. Def good to stretch the legs out at end. good stuff.

I went a bit faster than planned this week Tissy.
The plan was to do the first 15 around 7:35p...then with the last 4 faster that would bring the overall to around 7:25...but i averaged 7:28 for the first 15 so it was inevitable to end up with 7:16...will slow down next week though when i go for 20 with the last 5 fast.

Date|Miles|Ave pace|Type|Weather|Weeks to Cork
12-04-10|6.2|7:25|Aerobic|Glorious sunshine|8
13-04-10|16|6:49p Overall|Long|More Glorious Sunshine|8
14-04-10|||||8
15-04-10|||||8
16-04-10|||||8
17-04-10|||||8
18-04-10|||||8


Fully togged out for Summer running today...shorts,SS top,sunglasses,suncream...the whole works ! Fantatsic.

The run itself was my first key session of the week.
16m
3m @ 7:31,7:09,7:27
5m @ 6:36,6:40,6:36,6:31,6:29 - 32:52 (6:34p)
2 min jog
5m @ 6:31,6:31,6:30,6:34,6:34 - 32:40 (6:32p)
3m @ 7:03,7:15,7:11

The first set of 5 has 4 tough hills to negotiate with,and i am dealing with them better each time i tackle them,thankfully.
The second set is notably easier and feels it,have to watch the pace here not to go to fast.
The last 3m then is uphill mostly and should really have slowed a bit more but did not realise it until i was nearly home.

Nice handy recovery run tomorrow...

Finished my lastest audio book today,doubt anyone on here would like it.
When the game was ours - All about nba stars Magic Johnson and Larry Bird,there rivalry from college all the way to the nba,there friendship,Magic dealing with HIV,Birds injuries,and there business ventures since retirement....great stuff.

Well done again to Misty,Heff,Oisin,Robinph,Krusty,Abhainn,TBF,RQ and everyone else that ran there marathons and ultras the w/e...great stuff lads,keep it up.

Long 16+|Med 12-16|Aerobic|Vo2|Recovery|Race|Total
8|2|13|2|6|1|32


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

ManFromAtlantis wrote: »

you seriously under estimate the oddness of your followers !

ps
wish i could knock out a single 5 miler in those times ! great session.

Now,if i could only get my hands on a similar one of Michael Jordan.....there would be no stopping me !

Date|Miles|Ave pace|Type|Weather|Weeks to Cork
12-04-10|6.2|7:25|Aerobic|Glorious sunshine|8
13-04-10|16|6:49 Overall|Long|More Glorious Sunshine|8
14-04-10|5|8:06|Recovery|Cool and no Sun !|8
15-04-10|7.2|7:26|Aerobic|Back to Summer Weather|8
16-04-10|||||8
17-04-10|||||8
18-04-10|||||8


Back in all my summer running gear...lovely heat of that sun again today.
I threw in 6x100m strides at 5-10k pace for added measure.
I am now realising that these strides are doing good things for me also.
Anytime i want to up the pace lately,even though im not doing speedwork,the legs react positively...must be the strides and hill sprints i do on a monday.
Its all relevant !


Long 16+|Med 12-16|Aerobic|Vo2|Recovery|Race|Total
8|2|14|2|7|1|34


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

Date|Miles|Ave pace|Type|Weather|Weeks to Cork
12-04-10|6.2|7:25|Aerobic|Glorious sunshine|8
13-04-10|16|6:49 Overall|Long|More Glorious Sunshine|8
14-04-10|5|8:06|Recovery|Cool and no Sun !|8
15-04-10|7.2|7:26|Aerobic|Back to Summer Weather|8
16-04-10|20.2|7:14 Overall|Long|Cloudy but warm|8
17-04-10|7.4|7:37|Aerobic|Roasting hot|8
18-04-10|Rest||||8


A bit tired today,glad to see the end of the week.
I'm booked in for a rub on Monday,give the legs are freshen up for the half in wexford and the big one in the rebel county
The half is only 2 weeks away,that has really crept up on me....

7 Weeks to Cork...moving along nicely

Step back next week,i will keep the 20 and shave a mile or so of the others to get me to 55...then mini taper for Wexford.

Long 16+|Med 12-16|Aerobic|Vo2|Recovery|Race|Total
9|2|15|2|7|1|36


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

Date|Miles|Ave pace|Type|Weather|Weeks to Cork
19-04-10|5|7:26|Aerobic|Dull but very warm|7
20-04-10|14.5|6:42p Overall|Med Long|Very warm and Sunny|7
21-04-10|||||7
22-04-10|||||7
23-04-10|||||7
24-04-10|||||7
25-04-10|||||7


Tough one this morning,the wind was very deceptive at times.
I had forgottten how hilly this route was,i used it last year,but never did this type of running on it before,it was hard work.

Mile 1 - 7:27
Miles 2,3,4,5 @ 6:37,6:32,6:32,6:35
2 min jog
Miles 6,7,8,9 @ 6:30,6:28,6:34,6:28
2 min jog
Miles 10,11,12,13 @ 6:31,6:28,6:38,6:27
Mile 14 - 7:26

Overall 14.5m in 1:37:21 - 6:42 Pace

Much tougher than expected,i gave up counting the hills.
the last set which i thought would be the easiest was a nightmare,
for anyone from these parts it was from the airport back onto the outer ring road (john's pk exit),it was hilly which i knew,but the wind...jesus,i didnt experience that in the winter,no idea where that came from,i was puffing like a fella racing a 10k...delighted to get it done.

The handiest of handiest recoveries tomorrow...can't wait

Long 16+|Med 12-16|Aerobic|Vo2|Recovery|Race|Total
9|3|16|2|7|1|38


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

Date|Miles|Ave pace|Type|Weather|Weeks to Cork
19-04-10|5|7:26|Aerobic|Dull but very warm|7
20-04-10|14.5|6:42p Overall|Med Long|Very warm and Sunny|7
21-04-10|4.2|7:49|Recovery|Sunny but cool|7
22-04-10|6.6|7:28|Aerobic|Mild|7
23-04-10|||||7
24-04-10|||||7
25-04-10|||||7


Ran with company tonight,i have started my 6yo in the juvenile section of the club and they have there hour of running around between 7/8 on thursdays,so i will drop him there and run with a few lads from the club for that hour,very enjoyable,nice to have a chat for a change.
Back to the audio books for tomorrows LSR....going for Stephen Kings new one...Under the Dome....will give it a try anyway.
The run itself was handy,started really slow,speeding up a bit and finishing steady to average out at 7:28...what i was looking for.

Long 16+|Med 12-16|Aerobic|Vo2|Recovery|Race|Total
9|3|17|2|8|1|40


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

misty floyd wrote: »

Have to say, I'm enjoying going to the club for a run and a chat. Makes a difference.

Was it yourself that recommended 'Born to Run' (Audiobook)? Someone was saying it on the logs so I downloaded it. Its very good although it didn't go onto my MP3 properly and I ended up listening to chapters all over the place. Still enjoyed it all the same. Thanks if it was you.

Abhainn mentioned it,i already had it at the time,and then after his mention i listened,i really enjoyed it,i have to say...then i did recommend it after that alright.

Date|Miles|Ave pace|Type|Weather|Weeks to Cork
19-04-10|5|7:26|Aerobic|Dull but very warm|7
20-04-10|14.5|6:42p Overall|Med Long|Very warm and Sunny|7
21-04-10|4.2|7:49|Recovery|Sunny but cool|7
22-04-10|6.6|7:28|Aerobic|Mild|7
23-04-10|20.2|7:13 Overall|Long|Really hot|7
24-04-10|5|7:25|Aerobic|Warm and windy|7
25-04-10|Rest||||7


A bit tender today after the sports massage where he detected a few possible injuries 6 weeks away from affecting me,got those fixed anyway.
This fellas speciality is injury detection/prevention....now i know the cynics out there might think he could tell you anything but he's a well known top class runner in his day and plenty of people down these parts swear by him...so i took him for his word.
By rubbing out parts of my legs he was able to tell me my gait and what running shoes i wear...
I was impressed.

The run itself was just a casual stroll while listening to massive attacks new album...a quirky sort of sound,but enjoyable all the same.

6 weeks to Cork...j3sus the time if flying by.
I have 2 handy weeks coming up (with the half in the middle of course which will be anything but handy)
and then a hard week,followed by 3 taper weeks.
So the bulk of my training is done at this stage.
7 weeks on the spin of double LSR's....6 weeks to cork and i have only one more week of double LSR's.
sounds to little but im sticking with this plan i have.
I raised my concerns of this with the guy that done it up for me,but he told me that my race would be won or lost in the first 7 weeks of this program,so...again....im sticking with it

Long 16+|Med 12-16|Aerobic|Vo2|Recovery|Race|Total
10|3|18|2|8|1|42


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||||||