[Sosa]

Date	Miles	Ave pace	Type	Weather	Weeks to Go
16-11-09	13.1	7:31	Aerobic	Sunny and warm !	4
17-11-09					4
18-11-09					4
19-11-09					4
20-11-09					4
21-11-09					4
22-11-09					4

I decided to bring back the tables to help me get through the next 4 weeks in prep for the half.

I ran the course today and set out to do the last 4 at PHMP ( well,do ye like that ),but bit off more than i could chew this morning.
After Fridays tempo,saturdays 12 ( although slow,longest since DCM ) and more importantly the debauchery ( is that a word ? ) i put myself through Saturday night watching the match,its a wonder i was out today at all.

Got to 9m and decided to give it a go anyway,only did mile 10 and 11 at that pace and back to 7:30's after that...i could have beaten out another mile but thats not the point.
Happy to get it done....

The next three weeks will be filled with tempos and intervals along with a couple of med long runs,then i will have a semi taper for the week leading up to the half.
No idea what kind of time i am capable of,the next three weeks will tell alot.

Med 12-16	Aerobic	Recovery	Tempo	Vo2	Total
1					1

Wk 1	Wk 2	Wk 3	Wk 4

[Sosa]

Date	Miles	Ave pace	Type	Weather	Weeks to Go
16-11-09	13.1	7:31	Med Long	Sunny and warm !	4
17-11-09	6	6:57	Aerobic	Mild	4
18-11-09					4
19-11-09					4
20-11-09					4
21-11-09					4
22-11-09					4

A run that i found hard to categorise,a bit fast for aerobic and to slow for tempo,should really have done one or the other.
This would have been a good workout for the marathon,but not for the half.
First mile was 7:45...all others were sub 6:50,the last two were all uphill so they were tough.
Enjoyable all the same,but i definitely have lost fitness since Dublin,yesterday and today were bread and butter runs for me 4/5 weeks ago,but i found them hard going.

Med 12-16	Aerobic	Tempo	Vo2	Recovery	Total
1	1				2

Wk 1	Wk 2	Wk 3	Wk 4

[village runner]

Only 3 weeks since dublin so give yourself a chance. 2 more weeks will see you fresh and well.

[Sosa]

Originally Posted by village runner

2 more weeks will see you fresh and well.

hope so

[Sosa]

Date	Miles	Ave pace	Type	Weather	Weeks to Go
16-11-09	13.1	7:31	Med Long	Sunny and warm !	4
17-11-09	6	6:57	Aerobic	Mild	4
18-11-09	8	7:24	Aerobic	Dirty and drizzly but mild	4
19-11-09	Rest				4
20-11-09					4
21-11-09					4
22-11-09					4

I was tired today but dragged myself out for 8.
Into a serious headwind for the first 2,then the next 4 was a nice stretch before heading into the wind again for the last 2.

COME ON IRELAND !

Med 12-16	Aerobic	Tempo	Vo2	Recovery	Total
1	2				3

Wk 1	Wk 2	Wk 3	Wk 4

[Sosa]

Date	Miles	Ave pace	Type	Weather	Weeks to Go
16-11-09	13.1	7:31	Med Long	Sunny and warm !	4
17-11-09	6	6:57	Aerobic	Mild	4
18-11-09	8	7:24	Aerobic	Dirty and drizzly but mild	4
19-11-09	4	8:13	Recovery	Miserable	4
20-11-09					4
21-11-09					4
22-11-09					4

Planned rest day today but decided to go out for a slow 4.
Weather was atrocious,i saw a few funny things including wheelie bins being blown up hill !
Also,when i was running around a few corners the wind was whipping the rain of the signs of the buildings and twice i got whacked right in the eyeball by drops of rain,je$us they hurt,like stones...

Med 12-16	Aerobic	Tempo	Vo2	Recovery	Total
1	2			1	4

Wk 1	Wk 2	Wk 3	Wk 4

[RubyK]

Now that's what I call dedication Fair dues to you!

[village runner]

Originally Posted by RubyK

Now that's what I call dedication Fair dues to you!

+1.

[Sosa]

Date	Miles	Ave pace	Type	Weather	Weeks to Go
16-11-09	13.1	7:31	Med Long	Sunny and warm !	4
17-11-09	6	6:57	Aerobic	Mild	4
18-11-09	8	7:24	Aerobic	Dirty and drizzly but mild	4
19-11-09	4	8:13	Recovery	Miserable	4
20-11-09	13.1	7.01	Progression	Fantastic	4
21-11-09					4
22-11-09					4

Decided to do this today as who knows what the weather will be like tomorrow.
My first ever progression run,obviously would be much easier if it was marathon pace you were finishing on,not HM...ah well.
Plan was loosely first 4 @ 7:40ish...next 5 @ 7:10ish and the last 4 @ 6:20ish,then the last 0.1 just to do 13.1

I did : http://connect.garmin.com/splits/19251225

First few miles were a tad fast but i am really happy about the last 4.

All in all,a 92 min half on a friday morning is not a bad way to start the w/e ...

I found the last mile very tough,i have this mental thing that i dont like going near finish lines unless your finishing,dont like this carry on of doing a few small loops to make up distance,i passed my car twice on the last mile this morning and i just wanted to stop,i would not have been like that if i couldn't see it,i had planned to do the half route again but with the flooding it was impossible,i started and finished at the peoples park but had to do 2 laps to get the 13.1...
The Kilkenny half was similar,you passed the finish line with 1.5m to go and you were sent down a path way to turn around and come back up,what was worse was there was a 10k on the same day and they were all standing around the finish with their bottles of water and having a chat and we were sent off down the long and winding road...soul destroying.

Having said all that,it only applies in races or when i am running fast like this morning,in other words when i have to work a bit

Med 12-16	Med Progression	Aerobic	Tempo	Vo2	Recovery	Total
1	1	2		1		5

Wk 1	Wk 2	Wk 3	Wk 4

[Sosa]

Date	Miles	Ave pace	Type	Weather	Weeks to Go
16-11-09	13.1	7:31	Med Long	Sunny and warm !	4
17-11-09	6	6:57	Aerobic	Mild	4
18-11-09	8	7:24	Aerobic	Dirty and drizzly but mild	4
19-11-09	4	8:13	Recovery	Miserable	4
20-11-09	13.1	7.01	Progression	Fantastic	4
21-11-09	6.2	7:56	Recovery	Wet and Verrrrry Windy	4
22-11-09	Rest				4

Made a good decision doing te tough one yesterday,this morning was funny it was so bad out.

Med 12-16	Med Progression	Aerobic	Tempo	Vo2	Recovery	Total
1	1	2			2	6

Wk 1	Wk 2	Wk 3	Wk 4
50.4

[Krusty_Clown]

Made a good decision doing te tough one yesterday,this morning was funny it was so bad out.

Likewise. Glad I did the interval session yesterday. Today was all about just trying to hand in there, with the sheets of rain and 40km winds. Fun all the same! You're really getting back into the swing of things. Changing your mind about your target for the half?

[Sosa]

Originally Posted by Krusty_Clown

Changing your mind about your target for the half?

No, i dont think so...found that 50 mile week hard going,still feel sluggish after Dublin,so i will do another 2 hard weeks and see where i am then.

[Sosa]

Date	Miles	Ave pace	Type	Weather	Weeks to Go
23-11-09	13.1	7:06	Med Long w/tempo	Sunny but drizzly !	3
24-11-09					3
25-11-09					3
26-11-09					3
27-11-09					3
27-11-09					3
29-11-09					3

Tough one again this morning,first 7 were a doddle,clipped along nicely sub 7:20's overall,did miles 8,9,10 & 11 @ 6:22,6:29,6:23,6:11,then 12&13 @ 7:56 & 7:33 to finish off.
Into a fairly serious headwind for portions of the first 2 fast miles,but once that was over it was easier,but still finding running at that pace tough,
I was able to throw out a 12m run w/7 @ that pace during marathon training,not now...4 was the max.

Med	Med Progression	Med w/ Tempo	Aerobic	Tempo	Vo2	Recovery	Total
1	1	1	2			2	7

Wk 1	Wk 2	Wk 3	Wk 4
50.4

[Sosa]

Date	Miles	Ave pace	Type	Weather	Weeks to Go
23-11-09	13.1	7:06	Med Long w/tempo	Sunny but drizzly !	3
23-11-09	5	7:56	Recovery	Lovely night	3
24-11-09					3
25-11-09					3
26-11-09					3
27-11-09					3
27-11-09					3
29-11-09					3

Double whammy today...i feel like Tunguska

Just suddenly decided to go out again after dinner,dont really know why...just did it.

Med	Med Progression	Med w/ Tempo	Aerobic	Tempo	Vo2	Recovery	Total
1	1	1	2			3	8

Wk 1	Wk 2	Wk 3	Wk 4
50.4

[Sosa]

Date	Miles	Ave pace	Type	Weather	Weeks to Go
23-11-09	13.1	7:06	Med Long w/tempo	Sunny but drizzly !	3
23-11-09	5	7:56	Recovery	Lovely night	3
24-11-09	6	7:15	Aerobic	Awful,wind and rain	3
25-11-09					3
26-11-09					3
27-11-09					3
27-11-09					3
29-11-09					3

Nice run in terrible weather...did well to keep that pace going after yesterday and the wind and rain didnt help.

Med	Med Progression	Med w/ Tempo	Aerobic	Tempo	Vo2	Recovery	Total
1	1	1	3			3	9

Wk 1	Wk 2	Wk 3	Wk 4
50.4