One step at a time

aero2k · 11-03-2010 8:06pm

Sosa wrote: »

Yeah,i have 3 aims here.

Enjoy the training
Not explode on the big day
Sub 3

I think they're great goals. Once you're fully into the swing of your changed training plan, you can forget all about the sub-3 goal and just focus on the day-to-day stuff - it takes a load off your mind. I dragged that goal every step of '08 and it turned out to be too heavy.

Sosa wrote: »

I have decided to change my plan a bit.
I had planned to hit 70m a few times,but i was talking to a coach down these parts and he put me off that,telling me that more miles is not the way to go for me as i dont have years of building to that sort of mileage up and you cant just jump into that after 2 years running.
Remember for my first year i was only doing 30m a week,and im only running 2.5 years in total.
So with that in mind i will be maxing at 65,with most weeks hovering around the 60 mark with big emphasis on specific marathon training.

I think I only did about 4 weeks over 60 miles, most were 55-60, and that was after a build up over about 4 months.

Sosa wrote: »

I will be doing some of tergats training runs and knocking the straight 6m tempos as i was told that my race pace for 10m being 6:03p that my 6m tempos at 6:05 were way to fast and i was beyond LT pace and burning glycocen and not training the body to burn fats (big problem i had for Dublin).

In the lead-up to DCM '09, I wouldn't have got near 6:05 for 6 successive miles, even in a race.

Sosa wrote: »

Also knocking the 10/12 straight miles at pmp and doing in in the tergat way of 5-4-3-2-1...things like that.

Yeah, I think there's great benefit in doing some slow (by your standards, I mean 6:45ish)miles at the end of a long session when your legs are alredy tired.

Sosa wrote: »

Also only 2 hard sessions a week as opposed to the 3 i planned myself.

This is my favourite bit of the tergat approach. I love the extra recovery this allows. I typically do intervals on Tue and long incl PMP miles on Sat. Last week, after a great PMP session on Sat, I pushed out the intervals until Wed as I was a bit tired on Tue. Had a great session on Wed, but struggled with the PMP miles on Sat. Obviously my body likes 4 days to rest before a long hard run!

Sosa wrote: »

My first week of 12 looks like this :

Week 1: Mon 15th-Sun 21st March

Mon: 6 miles easy
Tue: 16 Miles (Alternating 1 Mile Easy/2 Miles @ Marathon Pace)
Wed: 5 miles easy
Thur: 7 miles easy, stretching & 4*10 second Short Hill Sprints (Jogging start & walk back slow rec 2-3 mins)
Fri: Long Run 18 miles on hills (With last mile steady 6:50p) & stretching
Sat: 8 miles easy, stretching & 6*100m strides
Sun: Rest

Total – 60m

I hope that the more specific training will help me not get a repeat of Dublin

I've no doubt this will work well for you. You may lose a bit of sharpness at shorter distances, but as you said in your more recent post - it's all about being specific. Best of luck, we're all looking forward to the Cork race report.

Sosa · 11-03-2010 9:01pm

Thanks aero,i do expect to lose a bit over the shorter stuff but i only have 1 short race inbetween (easter sunday) and its a 4 miler.
after that i have the wexford half early May and the following week the 7.5m Waterford to Tramore which i may not do,make up my mind on that one the day before.

And Cork is the target !

Sosa · 12-03-2010 1:33pm

Date|Miles|Ave pace|Type|Weather|Weeks to Cork
08-03-10|15|w/10@6:46|Med w/pmp|Lovely|12
09-03-10|6|7:25|Aerobic|Fantastic|12
10-03-10|9|w/5@6:06|Tempo|Fantastic|12
11-03-10|6|7:23|Aerobic|Fantastic|12
12-03-10|18.6|7:26|Long|Very Windy|12
13-03-10|||||12
14-03-10|||||12

First LSR out of the way and the aim today was time on the feet.
The pace felt comfortable until the last 4m as the last 5m were very hilly and windy...i purposely picked that route,but i found it hard at the end.
( that tells me that my endurance is not great),i can do 15m at 7:00 pace handy enough,but ask me to do 18-20 and thats where it gets interesting,i have to rectify that.
The last mile back to the house has 2 very steep hills to contend with so im happy to get it done.
Every Friday is going to be my "easy" LSR and every Tuesday will be my "fun" LSR...with tempos/pmp/intervals thrown in...i will prefer those ones.

18.6m in 2:18:30 .......plenty of time on the feet

Long|Med w/pmp|Aerobic|Tempo|Vo2|Recovery|Race|Total
1|1|2|1||||5

Wk 1|Wk 2|Wk 3|Wk 4|Wk 5|Wk 6
||||||

Sosa · 13-03-2010 11:50am

Date|Miles|Ave pace|Type|Weather|Weeks to Cork
08-03-10|15|w/10@6:46|Med w/pmp|Lovely|12
09-03-10|6|7:25|Aerobic|Fantastic|12
10-03-10|9|w/5@6:06|Tempo|Fantastic|12
11-03-10|6|7:23|Aerobic|Fantastic|12
12-03-10|18.6|7:26|Long|Very Windy|12
13-03-10|6.4|8:02|Recovery|Mild|12
14-03-10|Rest||||12

Lovely relaxed run this morning,i was very tired after yesterdays LSR,so i have a long way to go to be ready for 26.2...but hopefully i'll get there.

It was an ordeal in itself to get this over 8:xx...but i have to do it to recover properly.

61m for the Week

Long|Med w/pmp|Aerobic|Tempo|Vo2|Recovery|Race|Total
1|1|2|1||1||6

Wk 1|Wk 2|Wk 3|Wk 4|Wk 5|Wk 6
61||||||

tisnotover · 13-03-2010 12:32pm

Hey Sosa, ya can tell me to f-off now, but just looking at your log for wk there, would you drop pace to more recovery pace for the two 6milers ya ran, more like what ya did today at 8min/mile?

especially the one the day after the tempo run and before the long run? It might help for when ya do the long run next time?

Sosa · 13-03-2010 12:42pm

tisnotover wrote: »

Hey Sosa, ya can tell me to f-off now, but just looking at your log for wk there, would you drop pace to more recovery pace for the two 6milers ya ran, more like what ya did today at 8min/mile?

especially the one the day after the tempo run and before the long run? It might help for when ya do the long run next time?

Your 100% right...i scrapped my plan for the next 12 weeks,and came up with a new one.
Those 7:15-7:30 paced runs i was doing inbetween hard sessions were of no benifit to my marathon training whatsoever,so i will be droping them to 7:40ish anyway.
Also looking at my training this week i had 3 tough sessions,i will only be doing 2 from now on with emphasis on endurance and time on the feet during them.
I have to get this need to be always clipping away out of my head,for the next 12 weeks anyway.
I think you have to have a different mindset for marathon training.
Thanks.

tisnotover · 13-03-2010 12:49pm

Sosa wrote: »

Your 100% right...i scrapped my plan for the next 12 weeks,and came up with a new one.
Those 7:15-7:30 paced runs i was doing inbetween hard sessions were of no benifit to my marathon training whatsoever,so i will be droping them to 7:40ish anyway.
Also looking at my training this week i had 3 tough sessions,i will only be doing 2 from now on with emphasis on endurance and time on the feet during them.
I have to get this need to be always clipping away out of my head,for the next 12 weeks anyway.
I think you have to have a different mindset for marathon training.
Thanks.

All good. you'll def be fresher for the harder sessions then, with 12 wks still to go your already at a fair level, loads of time to get good quality out of those harder sessions.

Sosa · 15-03-2010 11:08am

Date|Miles|Ave pace|Type|Weather|Weeks to Cork
15-03-10|6|7:23|Aerobic|Fantastic|11
16-03-10|||||11
17-03-10|||||11
18-03-10|||||11
19-03-10|||||11
20-03-10|||||11
21-03-10|||||11

12 Weeks to go and it won't be long going.....
Really wanted to keep going ang going and going this morning,felt great and the weather was unbelievable....but alas Tuesday's and Fridays are my key days of the week,so i had to stop

.

Looking forward to tomorrows run already.

Listening to an audio book...What i think about when i think about running...its a nice easy listen.

Long|Med w/pmp|Aerobic|Tempo|Vo2|Recovery|Race|Total
1|1|3|1||1||7

Wk 1|Wk 2|Wk 3|Wk 4|Wk 5|Wk 6
61||||||

Sosa · 16-03-2010 1:45pm

Date|Miles|Ave pace|Type|Weather|Weeks to Cork
15-03-10|6|7:23|Aerobic|Fantastic|11
[EMAIL="57|Longw/5x2m@pmp|Windy..very Windy !|11"]16-03-10|17.23|6:57|Long w/5x2m@pmp|Windy..very Windy !|11[/EMAIL]
17-03-10|||||11
18-03-10|||||11
19-03-10|||||11
20-03-10|||||11
21-03-10|||||11

First one of these new type sessions i will be doing,and boy was it tough.
Now last week i cranked out 10 straight at 6:46...todays run consisted of 1m easy,2 miles @ pmp (a bit faster than really)alternating and i found last weeks way easier,i have trouble going fast,slowing down and getting going again,whereas i could keep going fast that bit easier

Splits were consistent enough :
7:38 - 6:39,6:36
7:14 - 6:41,6:34
7:23 - 6:37,6:38
7:13 - 6:40,6:40

7:26 - 6:36,6:44

7:33
7:15
1:45

17.23m in 2:00:00

I picked a tough route.sets 3&5 were really hard as they were up steep hills at times...but got through them.

Next Tuesday is 1m easy and 3xpmp alternating to total 2:00:00:eek:

Long|Med w/pmp|Aerobic|Tempo|Vo2|Recovery|Race|Total
2|1|3|1||1||8

Wk 1|Wk 2|Wk 3|Wk 4|Wk 5|Wk 6
61||||||

Sosa · 17-03-2010 10:32am

Date|Miles|Ave pace|Type|Weather|Weeks to Cork
15-03-10|6|7:23|Aerobic|Fantastic|11
16-03-10|17.23|6:57|Long w/5x2m@pmp|Windy..very Windy !|11
17-03-10|5|8:17|Recovery|Mild|11
18-03-10|||||11
19-03-10|||||11
20-03-10|||||11
21-03-10|||||11

Nobody out early this morning,streets were empty,it was lovely.
Slow as you like 5 miler to loosen out the legs after yesterday.
Enjoyed every minute of it...and i will also enjoy every minute of the festivities later on !

Long|Med w/pmp|Aerobic|Tempo|Vo2|Recovery|Race|Total
2|1|3|1||2||9

Wk 1|Wk 2|Wk 3|Wk 4|Wk 5|Wk 6
61||||||

Sosa · 18-03-2010 11:32am

Date|Miles|Ave pace|Type|Weather|Weeks to Cork
15-03-10|6|7:23|Aerobic|Fantastic|11
16-03-10|17.23|6:57|Long w/5x2m@pmp|Windy..very Windy !|11
17-03-10|5|8:17|Recovery|Mild|11
18-03-10|6|7:29|Aerobic|Dark,Wet,Windy....Miserable|11
19-03-10|||||11
20-03-10|||||11
21-03-10|||||11

Legs felt alot better after yesterdays extra slow recovery....if thats what it takes,thats what i will do,it is a Recovery run after all !

After this mornings 6,i stretched for about 5 mins then did 5 x 10s hill sprints to finish off.

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

Wk 1|Wk 2|Wk 3|Wk 4|Wk 5|Wk 6
61||||||

Sosa · 19-03-2010 1:10pm

Date|Miles|Ave pace|Type|Weather|Weeks to Cork
15-03-10|6|7:23|Aerobic|Fantastic|11
16-03-10|Hilly 17.23|6:57|Long w/5x2m@pmp|Windy..very Windy !|11
17-03-10|5|8:17|Recovery|Mild|11
18-03-10|6|7:29|Aerobic|Dark,Wet,Windy....Miserable|11
19-03-10|Hilly 18|7:32|Long w/last m@pmp|Mild,but miserable at the same time11
20-03-10|||||11
21-03-10|||||11

The hamstrings were a bit tight after yesterdays hill sprints,was in doubt that i could do this today,but i did,and so much better than last week.
Average was only 6s a mile slower but felt great all the way.
Last week i didnt take a drink until 14m and i badle needed it,today i had one at 4 and 12,big difference.

18m in 2:15:34 w/ last mile in 6:44

Long|Med|Aerobic|Tempo|Vo2|Recovery|Race|Total
3|1|4|1||2||11

Wk 1|Wk 2|Wk 3|Wk 4|Wk 5|Wk 6
61||||||

Krusty_Clown · 19-03-2010 1:34pm

Are you now doing a couple of long runs per week?! Don't think I've seen that strategy mentioned before! Take care of yourself.

smmoore79 · 19-03-2010 1:39pm

Id agree that 2 long runs in a week would take its toll on the body, for me anyway! But if ye have the energy, id say go for it, hope it works out

Sosa · 19-03-2010 1:46pm

Krusty_Clown wrote: »

Are you now doing a couple of long runs per week?! Don't think I've seen that strategy mentioned before! Take care of yourself.

Well,Tuesday should have been 16....but yes i will be most weeks.
Fridays will be my "normal" LSR and Tuesday will be mostly 14-16 but it will be riddled with pmp or long intervals with some easy miles either side,so that will be a quicker session.
Fridays will climb to 20 but i will be doing the last 2,3,4m @ pmp as the weeks go on.
I just have to slow down the runs inbetween and run the recoveries slower than i was.
2 big sessions a week,i was planning 3.
Thanks.

Krusty_Clown · 19-03-2010 2:02pm

I did find that running a few miles at the end of a long run at pmp (and even at some stages half marathon pace) was really beneficial. As long as the heavy mileage doesn't detract from your other sessions, and your body can take it, and there are no junk miles.

One of my worries, towards the end of my training program was hitting my peak too early, particularly with doing a 22 mile run three weeks before the race, with a good handful of pmp miles. Thankfully, the taper was designed in such a way that you reduce the mileage while keeping up the quality, so it didn't happen. That last run (arriving home after 22 miles and feeling very comfortable, despite having taken on no water, and just a single gel) was a real confidence booster that set the tone for the last couple of weeks.

Sosa · 19-03-2010 3:29pm

Krusty_Clown wrote: »

I did find that running a few miles at the end of a long run at pmp (and even at some stages half marathon pace) was really beneficial. As long as the heavy mileage doesn't detract from your other sessions, and your body can take it, and there are no junk miles.

One of my worries, towards the end of my training program was hitting my peak too early, particularly with doing a 22 mile run three weeks before the race, with a good handful of pmp miles. Thankfully, the taper was designed in such a way that you reduce the mileage while keeping up the quality, so it didn't happen. That last run (arriving home after 22 miles and feeling very comfortable, despite having taken on no water, and just a single gel) was a real confidence booster that set the tone for the last couple of weeks.

My two big workouts...Tues and Fri are all about specific training for 26.2 and confidence building.
I could have knocked out the last 4 at 6:45 this morning,but the program said 1,so i was patient...next week it will be 2.
The plan is to forget about shorter stuff for a while,i did 10 good weeks at faster paces in the lead up to my 10m,5m and 10k that i did earlier in the year,now its time to fix what i did wrong in Dublin.
I was told that the program i had made out for myself was going to give me a great first 18-20m and then i was setting myself up to hit the wall again.
I am not a patient runner,i like to be clipping along,so its hard to concentrate to not go faster than 7:30 today and to make sure that the recoveries are around 8:00p...they used to be around 7:30-40....but that was clearly wrong as he object is to recover from a hard session.
So i'm going with this and see where it takes me.

Sosa · 20-03-2010 7:11pm

Date|Miles|Ave pace|Type|Weather|Weeks to Cork
15-03-10|6|7:23|Aerobic|Fantastic|11
16-03-10|Hilly 17.23|6:57|Long w/5x2m@pmp|Windy..very Windy !|11
17-03-10|5|8:17|Recovery|Mild|11
18-03-10|6|7:29|Aerobic|Dark,Wet,Windy....Miserable|11
19-03-10|Hilly 18|7:32|Long w/last m@pmp|Mild,but miserable|11
20-03-10|6|7:32|Aerobic|Cool and Sunny evening|11
21-03-10|Rest||||11

Uncomfortable run today,i had a toastie and coffee around 3:30 in town,home then and put the gear on and the stomach was playing up.
Got through it with 4x100m strides at 5k pace aswell.

2 weeks down,Cork is 11 weeks on Monday

Long|Med|Aerobic|Tempo|Vo2|Recovery|Race|Total
3|1|5|1||2||12

Wk 1|Wk 2|Wk 3|Wk 4|Wk 5|Wk 6
61|58.23|||||

christeb · 21-03-2010 8:32am

Great going on recent training, you're flying.

On a slight aside, as you seem to the the a/r/t ist of note when it comes to audiobooks, do you have any good advice on sources? Looks to me like audible.co.uk is the best option, am I right?

Krusty_Clown · 21-03-2010 10:14am

You can get the from the local library. If you're part of Dun Laoghaire-Rathdown, you can even download them from the web:
http://digitallibrary.dlrcoco.ie/

Sosa · 22-03-2010 11:02am

Date|Miles|Ave pace|Type|Weather|Weeks to Cork
22-03-10|6|7:17|Aerobic|Very hot :eek:|10
23-03-10|||[EMAIL="w/5x2m@||10"]||10[/EMAIL]
24-03-10|||||10
25-03-10|||||10
26-03-10|||[EMAIL="m@||10"]||10[/EMAIL]
27-03-10|||||10
28-03-10|||||10

After the night we had down here i was amazed at how nice and hot it was out...couldnt believe it.
Anyway,just a 6 miler to start the week off with 4x100m strides @ 5k pace thrown in.

Long|Med|Aerobic|Tempo|Vo2|Recovery|Race|Total
3|1|6|1||2||13

Wk 1|Wk 2|Wk 3|Wk 4|Wk 5|Wk 6
61|58.23|||||

Sosa · 23-03-2010 12:47pm

Date|Miles|Ave pace|Type|Weather|Weeks to Cork
22-03-10|6|7:17|Aerobic|Very hot :eek:|10
23-03-10|16|6:47p Overall|Long|Windy and a touch cool|10
24-03-10|||||10
25-03-10|||||10
26-03-10|||||10
27-03-10|||||10
28-03-10|||||10

OK,last Tues i had 16 w/1 easy and 2 @ pmp alternating and it took the wind out of my sails you could say.
Today i had 16 w/1 easy and 3 @ pmp and i flew threw it,what a difference a week makes.
Now the splits were a bit off as i tried to go by feel most of the time,but miles 1,5 and 9 which were easy miles were up steep hills so i didnt get that much of a rest.
Finished well and overall delighted with the session.
These will get harder in the coming weeks though as they go to 2 min jog inbetween and the reps get longer,so im not getting carried away.

Splits :
7:53 - 6:38,6:38,6:33
7:18 - 6:41,6:45,6:31
7:27 - 6:36,6:34,6:32
6:59 - 6:32,6:34,6:29

16m in 1:48:47

Long|Med|Aerobic|Tempo|Vo2|Recovery|Race|Total
4|1|6|1||2||14

Wk 1|Wk 2|Wk 3|Wk 4|Wk 5|Wk 6
61|58.23|||||

Speedy44 · 23-03-2010 2:14pm

Sosa wrote: »

Date|Miles|Ave pace|Type|Weather|Weeks to Cork
22-03-10|6|7:17|Aerobic|Very hot :eek:|10
23-03-10|16|6:47p Overall|Long|Windy and a touch cool|10
24-03-10|||||10
25-03-10|||||10
26-03-10|||||10
27-03-10|||||10
28-03-10|||||10

OK,last Tues i had 16 w/1 easy and 2 @ pmp alternating and it took the wind out of my sails you could say.
Today i had 16 w/1 easy and 3 @ pmp and i flew threw it,what a difference a week makes.
Now the splits were a bit off as i tried to go by feel most of the time,but miles 1,5 and 9 which were easy miles were up steep hills so i didnt get that much of a rest.
Finished well and overall delighted with the session.
These will get harder in the coming weeks though as they go to 2 min jog inbetween and the reps get longer,so im not getting carried away.

Splits :
7:53 - 6:38,6:38,6:33
7:18 - 6:54,6:45,6:31
7:27 - 6:36,6:34,6:32
6:59 - 6:32,6:34,6:29

16m in 1:48:47

Long|Med|Aerobic|Tempo|Vo2|Recovery|Race|Total
4|1|6|1||2||14

Wk 1|Wk 2|Wk 3|Wk 4|Wk 5|Wk 6
61|58.23|||||

nice session Sosa, similar to what I am doing (3 x 20mins with 5mins jog). Know what you mean about a week making a big difference, and isn't it great when the difference is in the positive !

Sosa · 24-03-2010 12:20pm

Date|Miles|Ave pace|Type|Weather|Weeks to Cork
22-03-10|6|7:17|Aerobic|Very hot :eek:|10
23-03-10|16|6:47 Overall|Long|Windy and a touch cool|10
24-03-10|5|7:57|Recovery|Mild|10
25-03-10|||||10
26-03-10|||||10
27-03-10|||||10
28-03-10|||||10

Nice slow recovery after yesterday.
This patient approach is not easy,wanted to take off from the start,had to keep telling myself to slow down.
Today is about recovery...today is about recovery....

Long|Med|Aerobic|Tempo|Vo2|Recovery|Race|Total
4|1|6|1||3||15

Wk 1|Wk 2|Wk 3|Wk 4|Wk 5|Wk 6
61|58.23|||||

Sosa · 25-03-2010 11:25am

|10
26-03-10|||||10
27-03-10|||||10
28-03-10|||||10

Nice easy run,then stretched for a few minutes...followed by 4x10s hill sprints.
Last week,the oul hamstrings were a bit tight after these,i hope to be ok later.
LSR tommorrow...looking forward to it.

Also i am halfway through "born to run" on audio...The tarahumara ( mexican jungle people ) and all those crazy american ultra runners...its great stuff.
Highly recommended.

Long|Med|Aerobic|Tempo|Vo2|Recovery|Race|Total
4|1|7|1||3||16

Wk 1|Wk 2|Wk 3|Wk 4|Wk 5|Wk 6
61|58.23|||||

Sosa · 26-03-2010 1:27pm

|10
26-03-10|18.27 Hilly|7:26 Overall|Long|Sunny|10
27-03-10|||||10
28-03-10|||||10

A tad to fast today,i tried my best to keep it over 7:30,but i was looking at the watch every couple of mins and it was usually around 7:20...a constant battle.
If i was to try find holes in that here it is....
First 16m in 2:00:39 - 7:32p

Last 2m in 13:08 - 6:34p

I did the other 0.27 to tidy up the 1000m challenge

Total time on the feet today - 2:15:53

Long|Med|Aerobic|Tempo|Vo2|Recovery|Race|Total
5|1|7|1||3||17

Wk 1|Wk 2|Wk 3|Wk 4|Wk 5|Wk 6
61|58.23|||||

Gringo78 · 26-03-2010 1:55pm

Sosa wrote: »

A tad to fast today,i tried my best to keep it over 7:30,but i was looking at the watch every couple of mins and it was usually around 7:20...a constant battle.
If i was to try find holes in that here it is....
First 16m in 2:00:39 - 7:32p
Last 2m in 13:08 - 6:34p

I find the HR monitor great in keeping the LSR's slow and interesting. Trying to keep the HR very low is like a game, like trying to drive at maximum fuel efficiency, you learn what costs you energy, you become more efficient because of it. Trying to keep the HR in the 65-70%HRR range is tough when you first try it but becomes 'easier'. And it will warn you if you are overtraining or getting sick!

Sosa · 27-03-2010 12:08pm

Gringo78 wrote: »

I find the HR monitor great in keeping the LSR's slow and interesting. Trying to keep the HR very low is like a game, like trying to drive at maximum fuel efficiency, you learn what costs you energy, you become more efficient because of it. Trying to keep the HR in the 65-70%HRR range is tough when you first try it but becomes 'easier'. And it will warn you if you are overtraining or getting sick!

Maybe one day i will get one,thanks.

Sosa · 27-03-2010 12:12pm

|10
26-03-10|18.27 Hilly|7:26 Overall|Long|Sunny|10
27-03-10|7|7:28|Aerobic|Lovely and mild|10
28-03-10|Rest||||10

Just a run of the mill easy run to finish off the week.
I did my regular 6m route but stopped in at the park to do 2 laps and 6x100m strides at 5k pace before finishing off up the road and home.

3 weeks down,10 to go.

Long|Med|Aerobic|Tempo|Vo2|Recovery|Race|Total
5|1|8|1||3||18

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

Sosa · 29-03-2010 9:55pm

Date|Miles|Ave pace|Type|Weather|Weeks to Cork
29-03-10|15.4 Hilly|6:52p Overall|Med Long|Wind and rain|9
30-03-10|||||9
31-03-10|||||9
01-04-10|||||9
02-04-10|||||9
03-04-10|||||9
04-04-10|||Race||10

My Tues/Fri hard sessions are Mon and Wed this week as i have a race on Sunday and want to try rest up a bit before that.
Not ideal as theres not much rest because i had an LSR on Friday,tough session today and then 18 w/ last 3 @pmp on Wed...so its all go.

Todays run was 15m w 2.5m easy followed by 4x2.5m @ 6:40p ( 90s jog inbetween reps ) then 2.5m easy.
I put that at 15.4m as i did 3 mins jog,that was probably 0.4m,it all counts for the 1000m challenge

Splits for 6 sets of 2.5m :

18:22 - 7:20p

16:33 - 6:37p
90s Jog
16:34 - 6:37p
90s Jog
16:22 - 6:32p
90s Jog
16:25 - 6:34p

18:40 - 7:28p

Passed through the 13.1m point in 88:47...always nice to nip under the 90mins

Very happy with today as i had 2 tough hills to encounter on set 2 and 1 severe and one tough on set 3 with one more on set 4,set 5 was straight down the cork road and felt like a doddle after climbing all those hills.
The quads and thighs are a bit tender tonight,so have the compression leggings on for there maiden voyage while i type,and try recover as best i can for Wednesdays LSR.
At least this will make sure that i slow the pace right down

Long|Med|Aerobic|Vo2|Recovery|Race|Total
5|2|8|1|3||19

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

One step at a time

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