[Sosa]

Med Long

After 2 long days in work i hit the road tonight a bit weary.but decided to make it a steady run tonight,Monday was an easy one.
Really ejoyed it,the last mile was a struggle though as it has 2*400m steep climbs in it but other than that a good run in lovely conditions.

12m @ 6:52p

[Sosa]

Yesterday

A casual 10k inbetween nights that woke me up and served its purpose...finished early ( 5am ) to get a few hours before the anne valley 5m today

Today - Anne-Valley 5m

5hrs kip and i was surprisingly in good shape when i got up...i was amazed really how i felt,it was lashing outside,not very appealing but i got the gear ready and drove the 20 mins out to dunhill....i was amazed by the crowds out there...414 runners,....unreal turnout.
The aim was sub 30 but even though i felt good i didnt really know how the legs would cope though...turned out all went well...the one thing i forgot was the watch but was not bothered as i was not going flat out.

5m - 29:36 ...ran within myself all the way ( except the hills...which were tough ) and was happy with the result...mission accomplished.

Onwards to Kilmac 5 next week not...a fast route...ran sub 28:30 the last 2 years...may be a push next week but will have a lash.

[Sosa]

Med Long

Took yesterday off so missed out on another 40m week but its ok as last week was the best 38.2m i have run in a while...i was content to take a rest yesterday.
Back to the grindstone today with my new 12m route and it was windy out there tonight so a bit more testing.
In the last few months i have been running about 2 hours after my dinner ( not every run ),at the start it was tough,now the stomach behaves,a few reaches going up the first few hills but it settles down and i get through it.

12m @ 7:11p

Things are going well,im starting to feel a bit of strength coming back to my running,another 5m this w/e on a faster course that has served me well in the past...i will be looking for somewhere around 28:45.

[tisnotover]

Originally Posted by Sosa

Yesterday

A casual 10k inbetween nights that woke me up and served its purpose...finished early ( 5am ) to get a few hours before the anne valley 5m today

Today - Anne-Valley 5m

5hrs kip and i was surprisingly in good shape when i got up...i was amazed really how i felt,it was lashing outside,not very appealing but i got the gear ready and drove the 20 mins out to dunhill....i was amazed by the crowds out there...414 runners,....unreal turnout.
The aim was sub 30 but even though i felt good i didnt really know how the legs would cope though...turned out all went well...the one thing i forgot was the watch but was not bothered as i was not going flat out.

5m - 29:36 ...ran within myself all the way ( except the hills...which were tough ) and was happy with the result...mission accomplished.

Onwards to Kilmac 5 next week not...a fast route...ran sub 28:30 the last 2 years...may be a push next week but will have a lash.

Nice one on the sub-30, they are old hat to ya at this stage i'd say.will you push for closer to 29mins in kilmac?

[Sosa]

Originally Posted by tisnotover

Nice one on the sub-30, they are old hat to ya at this stage i'd say.will you push for closer to 29mins in kilmac?

The aim is 5:45p on Sunday tno...that would give me 28:45...so we will see how i get on.


Today : Med Long

My fourth 12m run on this route in the last 9 days and i am enjoying them,i had to start ramping up the time on my feet as in 6 weeks i will be heading into 12 weeks prep for the marathon,so kinda need to get going.
Felt ok tonight, a lovely night for it again and 24m for the week already...so its all good.

12m @ 7:14p

[Sosa]

Yesterday : Recovery

A nice easy run after work last night,just a leg loosener as i was a bit sore after the 12 wednesday night....

4m @ 7:54p

Today : Physio

Oh it was painful...the left calf and right quad were the worst...he did the glutes and hams also but they were alright he said....thank god thats over for another while.Easy 5m tomorrow and then Kilmac on Sunday morning where hopefully the pain will be worth it.

[Sosa]

Aerobic


A nice trot on a crisp fresh afternoon,to get me ready for tomorrow morning,the legs felt good after yesterday torture and i am looking forward to it now.Roll On.


5m @ 7:18p

[tisnotover]

Best of luck tomorrow, enjoy it, looking forward to report!

[Sosa]

Kilmac 5m

A fantastic morning for running,a nice crowd assembled at one of my favourite races of the year,i always liked going to this,not sure why exactly...just do.
Got there with 40 mis to spare and registered and got a mile in with one of the lads,then togged out as the start was another bit up the road so trotted up there.
We got going soon after 11 and it was a fast first mile 5:24...the second mile has a drag for the whole lot of it and i slowed badly to a 6:02...i thought i was going to blow up at this stage but got to the fast section on the main road and got motoring up there while comfortable,third mile 5:45....fourth mile still on the main road passed 2 people and tried to close the gap on a good group ahead...5:40...last mile then has one hill of about 150m which took the wind out of my sails,just happy to get up it really,then a slight downhill followed by a drag of about 600m which i struggled at but then the real fast finish of 200m or so to get me to the finish line with a 5:45p last mile.

5m - 28:44

Really happy as the aim was 28:45 and i struggled on mile 2 and the first 3/4 of the last mile...onwards form here now.
The course was a tad short last year so they brought the start line back up the street a bit so i knew it wouldnt be short anyway,turned out to be 5.02m but thats better than 4.95 from last year.

[tisnotover]

nice going yesterday!

[Sosa]

Med Long

The plan was just 5/6 recovery tonight,but looking ahead at the week,it may be tight running wise so decided to see if i could manage 12 tonight to get a few miles on the board for this week,worked out ok,i tired the last 2 miles but overall happy to get it done.

12m @ 7:21p

Legs felt good after yesterday,that was a good indicator for me at this stage of the season.Hopefully the next race i do will be the Mallow 10m on March 19,so thats 4 weeks to get some tempos done at 10m pace and a few long runs.

[Sosa]

Recovery

An unplanned run tonight,just sort of went on a whim when an oppurtunity arose...enjoyable and served a purpose.

5m @ 8:19p

Tempo tomorrow !

[Sosa]

Tempo

Oh what a miserbale day for it,wet/windy and not much enthusiasm for it to boot.I tried to talk myself out of this one from the moment i woke this morning and during it also but now as always i am delighted to get it done.I did it down the park,the usual 1km outer paths but it was tough down there today,its flat which is a help but the first 500m was into a strong enough headwind and i knew i had that to look forward to for 6 laps and some....it was not that enjoyable.

2m warm up @ 7:44p
4m @ 5:59,6:03,6:04,5:49 - 23:55
2m warm down @ 8:10p

Oh sweet lord that was tough....reeeeally tough,after one lap i was thinking...just do 3*1.5m and at least i'll get a break but then i had passed through 1.5 so thought i would do 2*2m but then realised that i would hardly get going again if i stopped so i had to battle hard from there...that was probably the hardest tempo i have done,the legs were not co-operating and i was heaving a bit from 2m onwards....sub 24 was slipping after 3m so gave everything the last mile to nip under...it was tougher effort wise than any race i have done this year...Sundays 28:44 was a breeze in comparison so im delighted to have battled through where it would have been easy to take the easy option.

5m next week to look forward to...can't wait !

[Krusty_Clown]

That describes exactly how I felt today. Very difficult to grind out a session in that weather, but delighted to have it ticked off. Days like today make the races feel easier!

[Sosa]

Originally Posted by Krusty_Clown

Days like today make the races feel easier!

I hope so !