One step at a time

Sosa · 19-06-2010 8:57pm

tisnotover wrote: »

Best of luck with the new goals Sosa.

Will ya do the GSK 5 ? If I was fit, i'd head back down to get a reference 5mile time in for the summer, ran it last yr, great value for money and fast course with few drags too!

The national half is tempting, would be a very strong field there i'd say, will see what story is with club, otherwise i'll do Cork half.

If calsberg did pacers...I wonder would Mick Rice be interested in pacing a <1:20 group ?

,

Oh yeah,i never miss that tno but the two i mentioned are my target races,i will be racing others also.
I never miss the GSK5,but i am content with my 5m times from this year and its the week before the Island 5k i want to have a cut off so i'll be racing it alright,just not giving it 110%...maybe just the 100%

As for the national half,competition is what i want...sub 80 would barely get you top 50...there should be no shortage of people to run with there.

Just had a read through some of my 3k/5k workout sessions i have coming up...jesus they will be tough...but shur we will give it a go.

Sosa · 20-06-2010 1:58pm

I saw a window of oppurtunity this morning for 7 sneaky ones,the wife was in work and my mother came over and took my little fella off to the beach for a while,so there was me twiddling my thumbs and before i knew it i was applying the sunscreen.

7m @ 7:41p...met Sungod after 2 ( he told me he was taking a rest day today,caught him ! )...did 3 with him and then another 2 home after that.
Its toastin out there,thankfully we didnt have that in Cork.

I am starting my 5k training tomorrow,it will be the same format as my Cork training.
I will replace the 2 LSR's with 5k specific stuff,2 easy runs and a meduim long...that will be 5 runs a week,cant do 6 anymore with the new Job.

When i thought of it its similar train of thought for Cork,then i did 3 months of faster stuff followed by marathon workouts,now i am doing 5k fast stuff for 4 weeks before going into half marathon specifics...its all relevant.

so,the tables will be back .....

Sosa · 21-06-2010 11:21am

Date|Miles|Ave pace|Type|Weather|Weeks to Island 5k
21-06-10|10|7:21p|Aerobic|Scorchio|4
22-06-10|||||4
23-06-10|||||4
24-06-10|||||4
25-06-10|||||4
26-06-10|||||4
27-06-10|||||4

Alright, here we go again.
A short 4 week cramming type program to try get me sub 17 mins at the Island 5k on July 18th.
Bad start as i was supposed to do 14 this morning as i wont have time the w/e,only managed 10...time constraints were the problem.
I will be running 5 days a week,with 2 key sessions a week ( short intervals and long intervals )and if i can a med long ( this weeks was only 10 )....looking forward to the lung busting workouts

After this i will be going straight into a 7 week program for the National Half in Carlow on Sun Sept 5th.

Med 10-14|Aerobic|Vo2|Recovery|Race|Total
1|||||1

Wk 1|Wk 2|Wk 3|Wk 4
|||

ManFromAtlantis · 22-06-2010 11:18am

good luck with it sosa. i sure you wont miss the 16-18 milers over the next few weeks.
best thing about shorter race training is its not all eggs (training) in one basket so to speak. plenty of races with no one major date in mind.
good luck. 17 minutes would be a great achievement if you can get close.

Sosa · 22-06-2010 9:27pm

Date|Miles|Ave pace|Type|Weather|Weeks to Island 5k
21-06-10|10|7:21|Aerobic|Scorchio|4
22-06-10|4.5|7:17|Aerobic|Warm|4
23-06-10|||||4
24-06-10|||||4
25-06-10|||||4
26-06-10|||||4
27-06-10|||||4

Early morning run before work today,it was a pleasure running around Dungarvan without a sinner on the road...down around the new park area and around the harbour,it was almost continental at times until i realised i was actually going to work in 30 mins !
Intervals tomorrow but even though i have no work,i dont know when i will squeeze them in....
I am doing the Dromana 5 this Friday,late decision,i was to do long intervals but as i will be up that way for work im going to toe the line instead.

Med 10-14|Aerobic|Vo2|Recovery|Race|Total
2|||||2

Wk 1|Wk 2|Wk 3|Wk 4
|||

Sosa · 23-06-2010 7:10pm

Date|Miles|Ave pace|Type|Weather|Weeks to Island 5k
21-06-10|10|7:21|Aerobic|Scorchio|4
22-06-10|4.5|7:17|Aerobic|Warm|4
23-06-10|5.4|?|Intervals|Very Warm|4
24-06-10|||||4
25-06-10|||||4
26-06-10|||||4
27-06-10|||||4

The first proper intervals i have ever done id say and they were tough,i originally planned to do 6 sets but reduced it to 4 with the race Friday night in mind,i have no aspirations of a time really but i suppose if i nipped in under 30 mins that would be acceptable,then had a better go at the GSK in 3 weeks that will lead me nicely to my 5k target race

4*600m with 200m recovery was the order of the day...and i set up the watch accordingly,what i didnt like was that i could not see the pace i was running or the time it took to complete each set,it just counted back from 600m to 0...maybe i can set it up better next time.

Sets were done in 1:57,2:06,2:02 and 2:06...a bit erratic consistency wise but i knew the first was fast and the others slower.
I also did the warm up a bit fast and the recovery after the first set a bit fast also,will have to rectify that in the next session.

Med 10-14|Aerobic|Vo2|Recovery|Race|Total
2||1|||3

Wk 1|Wk 2|Wk 3|Wk 4
|||

smmoore79 · 23-06-2010 8:40pm

Yeah, good luck with the 5km pb. Good job on the intervals too

Sosa · 23-06-2010 9:00pm

smmoore79 wrote: »

Yeah, good luck with the 5km pb. Good job on the intervals too

Thanks smmoore,i am only getting started on these intervals...will get them really going as the summer goes on.
After the 5k i will keep them going for the training i plan to do for the naional half,they will help with that as i wont be far of threshold pace (hopefully) during that race.

Sosa · 24-06-2010 10:58am

Date|Miles|Ave pace|Type|Weather|Weeks to Island 5k
21-06-10|10|7:21|Aerobic|Scorchio|4
22-06-10|4.5|7:17|Aerobic|Warm|4
23-06-10|5.4|?|Intervals|Very Warm|4
24-06-10|5|8:01|Recovery|Very Warm and Sunny|4
25-06-10|||||4
26-06-10|||||4
27-06-10|||||4

Short recovery stroll this morning in glorious summer conditions,will probably do another 4 tonight as the young fella will be doing athletics and i will be at a loose end for an hour.
I really enjoyed the intervals yesterday,next week i have 800's to do...maybe i wont enjoy those so much !

Med 10-14|Aerobic|Vo2|Recovery|Race|Total
2||1|1||4

Wk 1|Wk 2|Wk 3|Wk 4
|||

tisnotover · 24-06-2010 2:00pm

Best of luck with the 5-mile tomorrow !

Some change going back to the shorter stuff !!

Sosa · 24-06-2010 3:27pm

tisnotover wrote: »

Best of luck with the 5-mile tomorrow !

Some change going back to the shorter stuff !!

Thanks tno...im just making up the numbers tomorrow night...it was race the 5 somewhat conservatively or do long intervals.....easy choice...give me a race and a number to pin onto me anyday.

Hows the body ? think your getting a delayed reaction to the marathon,after Sungods 3 marathons he got run down around 2 weeks later,just load up on vit c and rest up....plenty of races still this year for you.

Sosa · 24-06-2010 8:50pm

Date|Miles|Ave pace|Type|Weather|Weeks to Island 5k
21-06-10|10|7:21|Aerobic|Scorchio|4
22-06-10|4.5|7:17|Aerobic|Warm|4
23-06-10|5.4|4*600's|Intervals|Very Warm|4
24-06-10|5|8:01|Recovery|Very Warm and Sunny|4
|5.5|7:38|Aerobic|Not as warm as earlier|4
25-06-10|||||4
26-06-10|||||4
27-06-10|||||4

Nice run with 2 of the lads,looking forward to tomorrows race now,no pressure time wise,going up to enjoy it.

Med 10-14|Aerobic|Vo2|Recovery|Race|Total
1|2|1|1||5

Wk 1|Wk 2|Wk 3|Wk 4
|||

tisnotover · 24-06-2010 11:59pm

Sosa wrote: »

Thanks tno...im just making up the numbers tomorrow night...it was race the 5 somewhat conservatively or do long intervals.....easy choice...give me a race and a number to pin onto me anyday.

Hows the body ? think your getting a delayed reaction to the marathon,after Sungods 3 marathons he got run down around 2 weeks later,just load up on vit c and rest up....plenty of races still this year for you.

I went off and raced Sosa (you'll see race report), but glad I did all same...my head needed it more than anything, I needed some motivation ! (sounds like village runner's log !)

The body is ok, calf issues are sorted. What I need to do next is sort out a 10k training plan or something... doing 400's and alternating with tempo's each wk... will look into that over wknd.

You've the right plan for Friday nite...stick to it..that being enjoy it, everything else is a bonus !

Sosa · 26-06-2010 9:32am

Date|Miles|Ave pace|Type|Weather|Weeks to Island 5k
21-06-10|10|7:21|Aerobic|Scorchio|4
22-06-10|4.5|7:17|Aerobic|Warm|4
23-06-10|5.4|4*600's|Intervals|Very Warm|4
24-06-10|5|8:01|Recovery|Very Warm and Sunny|4
|5.5|7:38|Aerobic|Not as warm as earlier|4
[EMAIL="25-06-10|7.5|w/5@5:57p|Race|Warm|4"]25-06-10|7.5|w/5@5:57p|Race|Warm|4[/EMAIL]
26-06-10|Rest||||4
27-06-10|||||4

Dromana 5 - 29:45

I went up last night to run as hard as possible without pushing the boundaries ( if you know what i mean ),i never had aspirations of setting a PB as i knew i wasnt in shape for that.
The route itself was favourable,3 downhill sections that i remember but there were a few drags in there also,but if i had another 3 weeks i would give my best time a crack on this route,i'll be going back up next year.

I hoped that my strategy was enough for sub 30 and it proved to be...very even paced miles and i purposely slowed the last 2 so that i was comfortable coming in,a nice stepping stone for the GSK5 in 2 weeks and then the 5k.

http://connect.garmin.com/activity/38172421

2.5m warm up/down to make 7.5 for the night

Med 10-14|Aerobic|Vo2|Recovery|Race|Total
1|2|1|1|1|6

Wk 1|Wk 2|Wk 3|Wk 4
|||

tisnotover · 26-06-2010 11:35am

well done last nite Sosa..nice and controlled run !

Sosa · 28-06-2010 4:54pm

Date|Miles|Ave pace|Type|Weather|Weeks to Island 5k
21-06-10|10|7:21|Aerobic|Scorchio|4
22-06-10|4.5|7:17|Aerobic|Warm|4
23-06-10|5.4|4*600's|Intervals|Very Warm|4
24-06-10|5|8:01|Recovery|Very Warm and Sunny|4
|5.5|7:38|Aerobic|Not as warm as earlier|4
25-06-10|7.5|w/5@5:57p|Race|Warm|4
26-06-10|Rest||||4
27-06-10|Rest||||4

Just to tidy up last weeks running as i didnt run in Sat or Sun.

Med 10-14|Aerobic|Vo2|Recovery|Race|Total
1|2|1|1|1|6

Wk 1|Wk 2|Wk 3|Wk 4
37.9|||

Sosa · 28-06-2010 5:16pm

Date|Miles|Ave pace|Type|Weather|Weeks to Island 5k
28-06-10|6.5|4*800's @ 5:30p|Short Intervals|Rain and Wind|3
29-06-10|||||3
30-06-10|||||3
01-07-10|||||3
[EMAIL="02-07-10|7.5|w/5@|||3"]02-07-10|||||3[/EMAIL]
03-07-10|||||4
04-06-10|||||4

Had to drag myself out for these,since the race friday night i have literally gone from work to bed...dinner and repeat the process until this morning...few hours sleep and up for these...I really wanted to sit down and watch the dutch game but you can't have everything so i got togged out and i am delighted now i did them.
3.5m warm up/down and the intervals were done in the park,5 laps.
1 - 5:28p
2 min jog rec
2 - 5:26p
2 min jog rec
3 - 5:29p
2 min jog rec
4 - 5:30p
2 min jog rec

I am supposed to be doing them at 3k pace but i am finding that pace to quick at the minute after the marathon training,so i will have to make do with 5k pace.
This might jeopardise my sub 17 mins at the 5k though...we will have to wait and see.

I will try get out twice tomorrow as work will snooker me from much running wed-fri...but i will get a good bit done the w/e then...i just have to try fit it in when i can.

Med 10-14|Aerobic|Vo2|Recovery|Race|Total
1|2|2|1|1|7

Wk 1|Wk 2|Wk 3|Wk 4
37.9|||

Sosa · 29-06-2010 11:30am

Date|Miles|Ave pace|Type|Weather|Weeks to Island 5k
28-06-10|6.5|4*800's @ 5:30p|Short Intervals|Rain and Wind|3
29-06-10|10|7:18|Aerobic|Very warm and Sunny|3
30-06-10|||||3
01-07-10|||||3
02-07-10|||||3
03-07-10|||||4
04-06-10|||||4

Planned 14 this morning but getting the windows fixed so had to be home to let the lads in.
I will get out for a recovery 4/5m later on though.

Med 10-14|Aerobic|Vo2|Recovery|Race|Total
2|2|2|1|1|8

Wk 1|Wk 2|Wk 3|Wk 4
37.9|||

Sosa · 29-06-2010 10:54pm

Date|Miles|Ave pace|Type|Weather|Weeks to Island 5k
28-06-10|6.5|4*800's @ 5:30p|Short Intervals|Rain and Wind|3
29-06-10|10|7:18|Aerobic|Very warm and Sunny|3
|4|8:01|Recovery|Very warm still|3
30-06-10|Rest||||3
01-07-10|||||3
02-07-10|||||3
03-07-10|||||4
04-06-10|||||4

Really didnt want to go out for this one either,had settled watching the Spain-Portugal game and decided if it finished in 90 mins i would go and if it didnt...crack open a few bottles and watch the extra time.....wouldnt you know it...finished in 90 mins.

The run itself was fantastic,the 8:00 pace run every week was the highlight of my marathon training and i am going to keep it going...i loved every step.

Med 10-14|Aerobic|Vo2|Recovery|Race|Total
2|2|2|2|1|9

Wk 1|Wk 2|Wk 3|Wk 4
37.9|||

Sosa · 02-07-2010 11:35pm

Date|Miles|Ave pace|Type|Weather|Weeks to Island 5k
28-06-10|6.5|4*800's @ 5:30p|Short Intervals|Rain and Wind|3
29-06-10|10|7:18|Aerobic|Very warm and Sunny|3
|4|8:01|Recovery|Very warm still|3
30-06-10|Rest||||3
01-07-10|Rest||||3
02-07-10|3.8|7:20|Aerobic|Lovely night|3
03-07-10|||||3
04-06-10|||||3

?Its been a while since i was on page 4 of the threads...took a while to find my log.
I have not run since Tuesday10I was taking a rest day wed anyway but didnt feel well even if i wanted a run,thursday was no better and didnt think i could fit in a run today,but i got home from work just before 9 and the house was empty...threw the gear on for a sneaky 3.8 and loved it....

Med long tomorrow and an easy run Sunday all going well.

Med 10-14|Aerobic|Vo2|Recovery|Race|Total
2|3|2|2|1|10

Wk 1|Wk 2|Wk 3|Wk 4
37.9|||

Sosa · 03-07-2010 1:16pm

Date|Miles|Ave pace|Type|Weather|Weeks to Island 5k
28-06-10|6.5|4*800's @ 5:30p|Short Intervals|Rain and Wind|3
29-06-10|10|7:18|Aerobic|Very warm and Sunny|3
|4|8:01|Recovery|Very warm still|3
30-06-10|Rest||||3
01-07-10|Rest||||3
02-07-10|3.8|7:20|Aerobic|Lovely night|3
03-07-10|14.6|7:58|Med Long|Very warm|3
04-06-10|||||3

Nice run this morning,i did 3m enroute to meeting SG and then the guts of 10 with him before the balance back up to the house.
I was looking back over my Cork training and thinking how in the hell did i rattle out those double long runs every week....wouldnt fancy it now !

Intervals tomorrow,i thought i had an easy run but have only done one key session this week,so need to do this tomorrow.
Will probably only have the GSK5 race next week as a key session so tomorrow has to be done.

But all eyes are on the Island 5k the following week.

Med 10-15|Aerobic|Vo2|Recovery|Race|Total
3|3|2|2|1|11

Wk 1|Wk 2|Wk 3|Wk 4
37.9|||

Sosa · 05-07-2010 12:04pm

Date|Miles|Ave pace|Type|Weather|Weeks to Island 5k
28-06-10|6.5|4*800's @ 5:30p|Short Intervals|Rain and Wind|3
29-06-10|10|7:18|Aerobic|Very warm and Sunny|3
|4|8:01|Recovery|Very warm still|3
30-06-10|Rest||||3
01-07-10|Rest||||3
02-07-10|3.8|7:20|Aerobic|Lovely night|3
03-07-10|14.6|7:58|Med Long|Very warm|3
04-06-10|Rest||||3

No run yesterday,just didnt happen for loads of reasons...

Med 10-15|Aerobic|Vo2|Recovery|Race|Total
3|3|2|2|1|11

Wk 1|Wk 2|Wk 3|Wk 4
37.9|38.9||

Sosa · 05-07-2010 12:18pm

Date|Miles|Ave pace|Type|Weather|Weeks to Island 5k
05-07-10|12.5|7:01 Overall|Med w/lg int's|Very warm but windy|2
06-07-10|||||2
07-07-10|||||2
08-07-10|||||2
09-07-10|||GSK5 Race||2
10-07-10|||||2
11-07-10|||||2

Missed my key session yesterday so only one last week,but i did one today and i have a tune up race on friday so all is not lost for the 5k although i have doubts about sub 17 now,but will still try.

Todays run was tough and i was delighted with the splits.

4m easy @ 7:29

Mile 1 - 5:59
3 ming jog 7:24p
Mile - 2 - 5:55
3 min jog - 8:02p
Mile 3 - 5:52
3 min jog - 7:32p
Mile 4 - 5:53
3 min jog - 7:46p

5.5m total

3m easy @ 7:17p

As i still cannot see the pace while i do these it was by feel and mile 2 i am really happy with as the last 0.25 of that was up a fairly serious hill when your at sub 6:00 pace.
Could have done another in hindsight but just happy enough with that for today,will introduce more of these i would imagine...

So then,a good start to the week...i will do 40+ this week....killing me that i have not done that since Cork.

Med 10-15|Med w/Intervals|Aerobic|Vo2|Recovery|Race|Total
3||3|2|2|1|12

Wk 1|Wk 2|Wk 3|Wk 4
37.9|38.9||

Sosa · 06-07-2010 5:06pm

Date|Miles|Ave pace|Type|Weather|Weeks to Island 5k
05-07-10|12.5|7:01 Overall|Med w/lg int's|Very warm but windy|2
06-07-10|4.3|7:11|Aerobic|Drizzly with wind|2
07-07-10|||||2
08-07-10|||||2
09-07-10|||GSK5 Race||2
10-07-10|||||2
11-07-10|||||2

A sneaky run today,didnt think i was going to get one in.

Med 10-15|Med w/Intervals|Aerobic|Vo2|Recovery|Race|Total
3|1|4|2|2|1|13

Wk 1|Wk 2|Wk 3|Wk 4
37.9|38.9||

ManFromAtlantis · 07-07-2010 10:38am

i dont know much about the gsk race. is it chip timed (which is always nice) and accurately measured.? many entered? i think the 5km is a nice race . your never too far from the end!
anyhow good luck.

Sosa · 07-07-2010 3:51pm

ManFromAtlantis wrote: »

i dont know much about the gsk race. is it chip timed (which is always nice) and accurately measured.? many entered? i think the 5km is a nice race . your never too far from the end!
anyhow good luck.

They have it built up as the fastest 5m around,but thats not he case.
Kilmac and Portlaw are much faster,havingsaid that i do iit every year,tshirt and goody bag,a good 300+ entry,good competition and great atmosphere are the main selling points.
Not sure about chip timing,but more and more are going that route

no idea how that little purple face got there,and i can't shift it !

Sosa · 07-07-2010 7:54pm

Date|Miles|Ave pace|Type|Weather|Weeks to Island 5k
05-07-10|12.5|7:01 Overall|Med w/lg int's|Very warm but windy|2
06-07-10|4.3|7:11|Aerobic|Drizzly with wind|2
07-07-10|4.2|7:22|Aerobic|Very windy|2
08-07-10|||||2
09-07-10|||GSK5 Race||2
10-07-10|||||2
11-07-10|||||2

Just another short run,all i could fit in today.
Should get out twice tomorrow and Friday...i have decided to train through the GSK run on Friday to make up some miles for the week as next week is my target race anyway...

Med 10-15|Med w/Intervals|Aerobic|Vo2|Recovery|Race|Total
3|1|4|2|2|1|14

Wk 1|Wk 2|Wk 3|Wk 4
37.9|38.9||

tisnotover · 08-07-2010 11:39am

I won't be making the GSK this year Sosa, going doing a local race instead tonite as a tempo run.

Best of luck with it on Fri anyway. Funny how all three of us are finding it hard to come back after the sub-3 marathon high !!

Sosa · 08-07-2010 12:51pm

tisnotover wrote: »

I won't be making the GSK this year Sosa, going doing a local race instead tonite as a tempo run.

Best of luck with it on Fri anyway. Funny how all three of us are finding it hard to come back after the sub-3 marathon high !!

ok tno...i am sure our paths will cross again soon...i am seriously thinking of doing the ballycotton 5....

Sosa · 08-07-2010 12:55pm

Date|Miles|Ave pace|Type|Weather|Weeks to Island 5k
05-07-10|12.5|7:01 Overall|Med w/lg int's|Very warm but windy|2
06-07-10|4.3|7:11|Aerobic|Drizzly with wind|2
07-07-10|4.2|7:22|Aerobic|Very windy|2
08-07-10|6|6:58p|Aerobic|A bit windy|2
09-07-10|||GSK5 Race||2
10-07-10|||||2
11-07-10|||||2

6 junk paced miles this morning,i cut out these type of runs after Dublin last year but after 3m this morning i realised that i was in the middle of one so kept going

,not worried about it though as tomorrow is only an indication of where i am at the for weeks 5k.

Out again tonight with a few of the lads ofr 5/6 where the pace will be slower

Med 10-15|Med w/Intervals|Aerobic|Vo2|Recovery|Race|Total
3|1|5|2|2|1|15

Wk 1|Wk 2|Wk 3|Wk 4
37.9|38.9||

aero2k · 08-07-2010 7:37pm

tisnotover wrote: »

Funny how all three of us are finding it hard to come back after the sub-3 marathon high !!

Hi tisnotover,

I found it hard to get back to "normal" after Edinburgh, in fact I'm only starting to feel the legs a bit lighter now, and it's been almost 7 weeks.

Don't underestimate the mental tiredness also. I've been reading Tim Noakes and Matt Fitzgerald, and they're moving away from the old models of fatigue being due to fuel depletion, lactic acid etc, to a model where the body has a sort of governor, a bit like cruise control in a car, that stops you going fast enough to damage anything. In a race the brain has to override this to a certain extent, which means the brain ends up fatigued.

I like this brain-rather-than-body-being-in-charge model - the last two marathons I've done have involved a sudden transition from an admittedly fatigued stride to feeling like someone has smashed my legs with a hurley just as I crossed the finish line. Now, my legs had no way of knowing it was the finish, and I'm pretty sure I could have done another few hundred metres, so what's up with the brain?

I have a vague memory of reading an interview with Eddy Merckx where he said that when he retired suddenly in the middle of the '78 season, he felt his body was still in good enough shape to race, but he was mentally drained.

Sosa, sorry for taking over your log, it's as good a place as any to say hello to the southern lads.

Sosa · 08-07-2010 9:30pm

aero2k wrote: »

Hi tisnotover,

I found it hard to get back to "normal" after Edinburgh, in fact I'm only starting to feel the legs a bit lighter now, and it's been almost 7 weeks.

Don't underestimate the mental tiredness also. I've been reading Tim Noakes and Matt Fitzgerald, and they're moving away from the old models of fatigue being due to fuel depletion, lactic acid etc, to a model where the body has a sort of governor, a bit like cruise control in a car, that stops you going fast enough to damage anything. In a race the brain has to override this to a certain extent, which means the brain ends up fatigued.

I like this brain-rather-than-body-being-in-charge model - the last two marathons I've done have involved a sudden transition from an admittedly fatigued stride to feeling like someone has smashed my legs with a hurley just as I crossed the finish line. Now, my legs had no way of knowing it was the finish, and I'm pretty sure I could have done another few hundred metres, so what's up with the brain?

I have a vague memory of reading an interview with Eddy Merckx where he said that when he retired suddenly in the middle of the '78 season, he felt his body was still in good enough shape to race, but he was mentally drained.

Sosa, sorry for taking over your log, it's as good a place as any to say hello to the southern lads.

No hassle aero....my brain is certainly not drained.
Its the legs that have not come round yet....my brain is the only thing driving me on at the mo.
We will see how i get on tomorrow night.

Sosa · 08-07-2010 9:35pm

Date|Miles|Ave pace|Type|Weather|Weeks to Island 5k
05-07-10|12.5|7:01 Overall|Med w/lg int's|Very warm but windy|2
06-07-10|4.3|7:11|Aerobic|Drizzly with wind|2
07-07-10|4.2|7:22|Aerobic|Very windy|2
08-07-10|6|6:58p|Aerobic|A bit windy|2
|7|7:12p|Aerobic|Drizzly|2
09-07-10|||GSK5 Race||2
10-07-10|||||2
11-07-10|||||2

Again,faster than planned.
One of the lads read my post from earlier and he was none to pleased that i said i was going out for a slower run with them,so they pushed on and for longer.
Plan was 5/6m around 7:40 ( i thought ),but ended up 7 @ 7:12
So thats 13m for the day around 7:05p in total...so be it.

Looking forward to the race tomorrow night now.
running tired will be dofferent for me and it will be interesting to see how i get on the last 2m..

Med 10-15|Med w/Intervals|Aerobic|Vo2|Recovery|Race|Total
3|1|6|2|2|1|16

Wk 1|Wk 2|Wk 3|Wk 4
37.9|38.9||

village runner · 08-07-2010 11:19pm

Typical blas. I would have done the same. "This lad is writing that he was going for a slow run is what I would have told the 3rd lad and I would have let him blast it off"
Yes there are some nights when I like to train on my own. 13 miles at that pace should hurt you on miles 4 and 5 tomorrow night.

Sosa · 08-07-2010 11:29pm

village runner wrote: »

Typical blas. I would have done the same. "This lad is writing that he was going for a slow run is what I would have told the 3rd lad and I would have let him blast it off"
Yes there are some nights when I like to train on my own. 13 miles at that pace should hurt you on miles 4 and 5 tomorrow night.

should do VR...and i am out in the morning aswell.
Decided earlier this week to run this race tired and see where it gets me.

I train on my own nearly all the time so it is always nice to have a bit of company...tomorrow night should be interesting

village runner · 08-07-2010 11:39pm

Sosa wrote: »

should do VR...and i am out in the morning aswell.
Decided earlier this week to run this race tired and see where it gets me.

I train on my own nearly all the time so it is always nice to have a bit of company...tomorrow night should be interesting

I wouldnt go out in the morning. 30 min will be tough after 13 the day beofre. But I expect you to go under it cos you wont ever want to go over it again.

Best of luck.

tisnotover · 08-07-2010 11:52pm

aero2k wrote: »

Hi tisnotover,

I found it hard to get back to "normal" after Edinburgh, in fact I'm only starting to feel the legs a bit lighter now, and it's been almost 7 weeks.

Don't underestimate the mental tiredness also. I've been reading Tim Noakes and Matt Fitzgerald, and they're moving away from the old models of fatigue being due to fuel depletion, lactic acid etc, to a model where the body has a sort of governor, a bit like cruise control in a car, that stops you going fast enough to damage anything. In a race the brain has to override this to a certain extent, which means the brain ends up fatigued.

I like this brain-rather-than-body-being-in-charge model - the last two marathons I've done have involved a sudden transition from an admittedly fatigued stride to feeling like someone has smashed my legs with a hurley just as I crossed the finish line. Now, my legs had no way of knowing it was the finish, and I'm pretty sure I could have done another few hundred metres, so what's up with the brain?

I have a vague memory of reading an interview with Eddy Merckx where he said that when he retired suddenly in the middle of the '78 season, he felt his body was still in good enough shape to race, but he was mentally drained.

Sosa, sorry for taking over your log, it's as good a place as any to say hello to the southern lads.

Hiya aero, tx for posting, I feel the mind is def back + the legs are nearly there, I def have d motivation and thats whats keeping me going sane.

I pushed prob a bit too hard in a race a couple of wks ago. Tonite's one was much more controlled, so next time out, I will push harder again, I've no prob in giving the legs the time they want, i'm enjoying it like and certainly enjoying a few lower mileage wks!

Gringo78 · 09-07-2010 9:26am

aero2k wrote: »

I've been reading Tim Noakes and Matt Fitzgerald, and they're moving away from the old models of fatigue being due to fuel depletion, lactic acid etc, to a model where the body has a sort of governor, a bit like cruise control in a car, that stops you going fast enough to damage anything. In a race the brain has to override this to a certain extent, which means the brain ends up fatigued.

I subscribe to this brain governor idea also. Your brain has a preconceived idea of how fast you can run and for how long and will sometimes not let you run faster if it believes its not possible, it effectively puts the brakes on well before it should rather than let you run yourself completely into the ground. Thats why its so important to break barriers in races....next time you race, mentally your brain relax's the controls as its confident you're not doing anything mad cos you've done that before. Training breaks barriers gradually, picks away at them....racing smashes through them. Bannister breaking the 4 min mile broke barriers for other runners cos their brains suddenly switched to thinking I should be able to do this rather than is it even possible?

Its an interesting idea of Sosa's racing tonight fatigued....I imagine that'll break barriers also as in it'll recalibrate what his brain thinks is an acceptable pace to run with fatigue in the legs.....or if you slump completely in the race it'll reinforce your brains beliefs about not being able to race fast while fatigued.

Sosa · 09-07-2010 11:00am

Gringo78 wrote: »

Its an interesting idea of Sosa's racing tonight fatigued....I imagine that'll break barriers also as in it'll recalibrate what his brain thinks is an acceptable pace to run with fatigue in the legs.....or if you slump completely in the race it'll reinforce your brains beliefs about not being able to race fast while fatigued.

No problem being your guinea pig gringo...i will give a full report tonight when i get home.

Sosa · 09-07-2010 11:03am

Date|Miles|Ave pace|Type|Weather|Weeks to Island 5k
05-07-10|12.5|7:01 Overall|Med w/lg int's|Very warm but windy|2
06-07-10|4.3|7:11|Aerobic|Drizzly with wind|2
07-07-10|4.2|7:22|Aerobic|Very windy|2
08-07-10|6|6:58p|Aerobic|A bit windy|2
|7|7:12p|Aerobic|Drizzly|2
09-07-10|3|8:06|Recovery|Dull but very warm|2
|||GSK5 Race||2
10-07-10|||||2
11-07-10|||||2

Finally got my recovery run done this week,thoroughly enjoyed it although it was only 3m.

Roll on tonight.....

Med 10-15|Med w/Intervals|Aerobic|Vo2|Recovery|Race|Total
3|1|6|2|3|1|17

Wk 1|Wk 2|Wk 3|Wk 4
37.9|38.9||

Sosa · 09-07-2010 10:54pm

Date|Miles|Ave pace|Type|Weather|Weeks to Island 5k
05-07-10|12.5|7:01 Overall|Med w/lg int's|Very warm but windy|2
06-07-10|4.3|7:11|Aerobic|Drizzly with wind|2
07-07-10|4.2|7:22|Aerobic|Very windy|2
08-07-10|6|6:58p|Aerobic|A bit windy|2
|7|7:12p|Aerobic|Drizzly|2
09-07-10|3|8:06|Recovery|Dull but very warm|2
[EMAIL="|7|w/5@5:52p|GSK5"]|7|w/5@5:52p|GSK5[/EMAIL] Race|rain and wind|2
10-07-10|Rest||||2
11-07-10|||||2

GSK5 - 29:23 Unofficial

Better than Dromana so i am happy with that but could and should have been sub 29 if i really wanted it,but sadly i didnt,to happy to take it easy in parts and then could not be bothered to grind when i knew sub 29 was gone.
I am not really a grinder and i have to start if i want to ever get sub 27:30 ( a target down the line )

The weather was very bad driving up but like Cork wasn't that bad really when we got running.

I positioned myself 3 rows back from the front,as there was no chip timing i wanted every second i could get.
First mile off like a rocket....only 6/7 ahead of me and i knew i was going to fast...quick look at the watch showed 5:15p....wo...time to slow down,passed through mile 1 in 5:39...PB pace i thought...mile 2 was mostly sheltered and slowed the pace for that mile 5:50, but then we took a right and a stiff wind and a nice hill to climb ( the hill you come down on mile 10 of the dungarvan 10 )...i was bunched in at that point but tbh was content to slow a bit...mile 3 6:03,we took a left then which got rid of the wind but a few small rolling hills to encounter before a couple of downhill stretches to get to mile 4 in 5:55...so 1 to go and i was not prepared to push to hard,i knew another steady mile would get me sub 29:30 and i took that with a mile to go...there is a steady enough climb to take with about 0.8m left that lasts about 400/500m so that could kill you if you were borderline,but i just clipped away and with a few just ahead of me,never once thought of beating them...which is unlike me...i am a bit dissapointed with my mindset going into the race,only on the way home with SG ( who made his comeback tonight,just outside 35 mins...well done pal ) i was saying that if its not a target race for me or a chance at a PB is gone i tune out and am happy to clip home without pushing out the boundaries...next weeks 5k is a target race and i will be pushing there...no doubt in that.

http://connect.garmin.com/activity/39808056

As for gringo's thoughts earlier,the tired legs maybe were a slight factor but not to much i dont think,sub 29 was there tonight,i just chose not to push for it,i didnt even think about being tired until mile 3 and by then you have less than 12 mins to go....

I will do at least one more 5 miler this summer,maybe 2 and i will push for at least one of them.

Med 10-15|Med w/Intervals|Aerobic|Vo2|Recovery|Race|Total
3|1|6|2|3|2|18

Wk 1|Wk 2|Wk 3|Wk 4
37.9|38.9||

tisnotover · 10-07-2010 10:57am

Sosa wrote: »

GSK5 - 29:23 Unofficial

Better than Dromana so i am happy with that but could and should have been sub 29 if i really wanted it,but sadly i didnt,to happy to take it easy in parts and then could not be bothered to grind when i knew sub 29 was gone.

I think u should stop reading my log, the conservative approach is contageous.

The "happy to take it easy in parts" is sh*t, your run last nite, was neither racing to ure potential nor a tempo run*. It will stand to you though, especially after running at a fair clip the day before as well.

I know you'll go balls out for the 5k.
Come down to the Ballycotton 5 in August and smash that 29 !

*Returning some motivation after you gave me some yesterday

village runner · 10-07-2010 2:12pm

tisnotover wrote: »

I think u should stop reading my log, the conservative approach is contageous.

The "happy to take it easy in parts" is sh*t, your run last nite, was neither racing to ure potential nor a tempo run*. It will stand to you though, especially after running at a fair clip the day before as well.

I know you'll go balls out for the 5k.
Come down to the Ballycotton 5 in August and smash that 29 !

*Returning some motivation after you gave me some yesterday

What is the ballycotton route ?? Is it fast. Would love to do one of those.
Well done sosa. ~Nice time for a 90% effort.
Glad i done my long one instead.

Sosa · 10-07-2010 8:21pm

tisnotover wrote: »

I think u should stop reading my log, the conservative approach is contageous.

The "happy to take it easy in parts" is sh*t, your run last nite, was neither racing to ure potential nor a tempo run*. It will stand to you though, especially after running at a fair clip the day before as well.

I know you'll go balls out for the 5k.
Come down to the Ballycotton 5 in August and smash that 29 !

*Returning some motivation after you gave me some yesterday

Yeah,all out 100% next Sunday...looking forward to it.
I said all along that the dromana race and last nights were just stepping stones to next week and i knocked 25s off my dromana time last night,next week though is different...16:59 is 5:27p :eek:
Absolutely no hiding places there.

village runner wrote: »

What is the ballycotton route ?? Is it fast. Would love to do one of those.
Well done sosa. ~Nice time for a 90% effort.
Glad i done my long one instead.

I am considering it myself VR,im working that Thursday so will be half way there and it would be handy...would like a bit of info on the route also tno...thanks

Possible fast 5m in ballinameela ( close to dungarvan ) the week after Ardmore fri aug 13th which is another favourable route i am told.

tisnotover · 11-07-2010 5:40pm

Sosa, village runner, preview of Ballycotton 5 (from last yr) here, course is same every year.
http://corkrunning.blogspot.com/2009_08_01_archive.html

maymyrun data is here:
http://www.mapmyrun.com/run/ireland/cork/453964670

First two miles downhill, flat, third mile rolls a bit, with sharp uphill section at 3.5mile bit, then it rolls to the finish. last two miles can be very fast if you have it in the legs. well worth the trip !

Sosa · 11-07-2010 10:47pm

tisnotover wrote: »

Sosa, village runner, preview of Ballycotton 5 (from last yr) here, course is same every year.
http://corkrunning.blogspot.com/2009_08_01_archive.html

maymyrun data is here:
http://www.mapmyrun.com/run/ireland/cork/453964670

First two miles downhill, flat, third mile rolls a bit, with sharp uphill section at 3.5mile bit, then it rolls to the finish. last two miles can be very fast if you have it in the legs. well worth the trip !

Thanks tno...the course looks ok...but that start line does not appeal to me tbh.
Also,if its a 7:30 start...
When would i want to be arriving in ballycotton ?
How far out do i have to park ?
-thanks

Sosa · 11-07-2010 10:54pm

Date|Miles|Ave pace|Type|Weather|Weeks to Island 5k
05-07-10|12.5|7:01 Overall|Med w/lg int's|Very warm but windy|2
06-07-10|4.3|7:11|Aerobic|Drizzly with wind|2
07-07-10|4.2|7:22|Aerobic|Very windy|2
08-07-10|6|6:58p|Aerobic|A bit windy|2
|7|7:12p|Aerobic|Drizzly|2
09-07-10|3|8:06|Recovery|Dull but very warm|2
|7|w/5@5:52p|GSK5 Race|rain and wind|2
10-07-10|Rest||||2
11-07-10|5|7:08|Aerobic|Fantastic|2

Early morning run before work today,
I did the GSK route again with the birds at 6:45...and it was glorious.
First mile was slow...just under 8,but after that i clipped along...finishing under 36 mins and would have loved another 5.

Thats 49m for the week,my highest since Cork and best by far.
Two great sessions on mon and fri along with the faster paced aerobic runs...i am very happy with the week.
Really looking forward to next Sunday...

Med 10-15|Med w/Intervals|Aerobic|Vo2|Recovery|Race|Total
3|1|7|2|3|2|18

Wk 1|Wk 2|Wk 3|Wk 4
37.9|38.9|49|

tisnotover · 11-07-2010 11:28pm

Sosa wrote: »

Thanks tno...the course looks ok...but that start line does not appeal to me tbh.
Also,if its a 7:30 start...
When would i want to be arriving in ballycotton ?
How far out do i have to park ?
-thanks

I'd try and get there for 6:30, at VERY latest 7. Carpark is 1/2 to 3/4 mile away from registration (+changing), so allow for that. Ya know yourself like, the earlier u are, the more of a warm-up u can do.

Start can be pretty mental, but for the time you'll be going for, put yourself 2/3 rows bk at most.

Sosa · 11-07-2010 11:58pm

tisnotover wrote: »

put yourself 2/3 rows bk at most.

easier said than done,only thing putting me off is the journey home after.

village runner · 12-07-2010 9:10pm

Sosa wrote: »

easier said than done,only thing putting me off is the journey home after.

Take it you are working in dungarvan now. If it suits i will pick you up after work and have a little company on the way. Might even organise a shower in youghal on the way home. If i am doing it i will give you a shout.

One step at a time

Comments