Help ...I can't stop running !

Sosa

Hello all,
I have been reading through a few logs ...very interesting stuff.
sungods and showry to name a couple.
I started running exactly a year ago,anytime i saw people running on the roads i would always say to the wife ..." look at those lunatics,you will never catch me doing that"...and here i am...hooked.
I started going for a struggle of a 2 mile loop from my house ...nearly killed me the first time,i thought that it would be a piece of cake as i have played competitive sports all my life...could not have been more mistaken.
I did that for about 4 weeks...then i branched out to 3.7m for another 3/4 weeks...at the start of 2008 i ran 5m for the first time and then there was no stopping me...before i knew it i did 10m at the start of June and have since gone further.A did a half marathon in September and plan to do a full marathon next year.I am going to post my training details and any comments or advise are appreciated.
I run 4 days a week,rarely more than that and even if i wanted to the wife might have a few comments on that !
I time my training runs,just out of habit really,like to keep track.
I will start with this week.
Monday - 6m
Tuesday - 10m
Wednesday - Rest
Look forward to hearing from you.
Sosa

Sosa

Should have probably put in my potential targets for 2009.

My current best times are :
5m - 32:50
10k - 41:10
10m - 66:10
Half marathon - 94:27

My 5m and 10k times are from the summer,so i would hope that with 6 more months of training behind me that i could better those now.
My half marathon time was in September.
My 10m time shocked me ...i was aiming for 70 mins as i only ever raced 1 10m miler previously,Ballynonty during the summer on a blistering hot day where i fell over the line in 72:50.
i just felt great on the day ...and kept my 5m pace going for as long as i could.That was mid october ....after the half i did a 16/18 run every weekend leading up to it....it really stood to me.

Targets for 2009

5m - 31 mins
10k - 39 mins
10m - 65 mins
Half - 89 mins
Marathon - 3:30 at worst

Sosa

SUNGOD

about time you started a log

best of luck with it and your training

Sosa

Cheers Sungod ...you wore me down !
Long one the w/e ...14+ ....and try not run off on me.

showry

Jesus Sosa, they're great times for less than a year's running.
Best of luck with the targets.

Sosa

Thanks,Showry ...i am only running a year,but i do go 4 times a week every week ...so i suppose that helps ...and when you are out with sungod...you kinda have to keep up

Odysseus

Hi mate, I just wanted to say welcome and that I'll look forward to reading your log.

Slogger Jogger

Good luck Sosa. If you achieve 39 mins for your 10K you'll be nearer 3hrs than 3.30 for marathon on that form, with the right training. You're not the only one whose partner might have something to say about their other halves training commitments

Krusty_Clown

Best of luck Sosa. Some great current times. Good luck with the targets.

Sosa

Thanks for the replies everyone.
I have to say that my targets are not something that im going to punish myself to achieve..if i keep up my 4 day week,good tempo runs with the long ones sprinkled in,i reckon its possible...but i wont beat myself up about it.I would be confident of getting under 32 for 5m ...but 31 would be a push...as for 39 for 10k ...we will see what happens there...get under 40 first i suppose...having said that...if you said to me last year when i started that i could run my current times...i would have laughed at you...so anything is possible if,tomorrow i have a 5.2 league run.
Thanks again,
-Sosa

Racing Flat

Sosa wrote: »

I started going for a struggle of a 2 mile loop from my house ...nearly killed me the first time,i thought that it would be a piece of cake as i have played competitive sports all my life...could not have been more mistaken.
I did that for about 4 weeks...then i branched out to 3.7m for another 3/4 weeks...at the start of 2008 i ran 5m for the first time and then there was no stopping me...before i knew it i did 10m at the start of June and have since gone further.A did a half marathon in September and plan to do a full marathon next year.

+1

I would strongly recommend anyone new to follow this training regime/progression. Much better to gradually build a base rather than the 'I want to train for a marathon in 3 months, I've never run before' plan.
You'll smash 3.30.

Sosa

To be honest racing flat,i did not intentionally plan it this way,because i simply never thought i would be able to or want to run 10 miles,but i have to say steady progression is the way,you will enjoy it more because you are not pushing yourself to hard to quickly,a friend of mine got me into it in the first place and when he was saying he did 10 today or 15 at the w/e...i thought he was mad.
3 fellas i was running with most of the summer did Dublin in october,and if i threw in a few 20's i could have done it,i did most of their training with them,....but i wanted to give my legs a chance ...i hope that it will serve me well next year.
I'm looking at possibly Cork in June or Berlin in September...think i would prefer Berlin.
Wifes birthday on same day as cork....anniversary close to berlin...she will have to sacrifice one of them ! :eek:

Sosa

5.2m winter league tonight,my last one until after christmas so i decided to push on and see what happened.
New PB 33:40 ...6:28 pace,i never ran under 6:35 pace for 5m...
Struggled the first mile but got going then.

Abhainn

I'll second those best times Sosa for 2008. Well done.
Good potential there and your targets for 2009 are realistic. If you train smartly and avoid injury - no bother to you.

MCOS

Hi Sosa, great progress this year. Well done! I'd say that you can certainly get 3'30' for the marathon with some planning and even better with commitment. You have joined up with a right bunch of lunatics here:D

Sosa

Thanks MCOS and Abhainn ...
I'll keep going as i am for now,when i decide which marathon i am doing ...i'll plan it out.
I do 30-40m (mostly 35+ ) a week as it stands,when i was training for the half during the summer i only went over 40 twice or 3 times.
Should i taper it back a bit or keep at that average mileage ?
I plan to do a couple of 10 milers in Jan and feb...so i am keeping up my long runs at the w/e for that reason.
-Sosa

Abhainn

Sosa I suppose your asking what level of training should you do in order to keep fresh and ticking over untill you start on your next race plan?

Personally I would reduce it a bit. For me the week would consist of just 3 runs. Two runs mid week of a 6 or 7 miles with a long weekend run of 10-12 miles at the weekend all at a relaxed enough pace.

Doing 3 runs per week after the year you have had will keep you fresh. You don't want to be tired at the start of a training plan / or 2009 when you up the milage and intensity again.
Even consider some cross training as a subsitute.

Sosa

Yeah...makes sense alright,the last thing i want is to be tired when i start a program for a marathon.I should cut it back to 30 a week,still go 4 days though...I could do 6,6,6 and a 12.
I'm not a fan of cross country,dont like the uneven ground,i did a 5m race in dungarvan last week and it was half road half cross country,i was not comfortable,i like to know where my feet are and am very concious of turning an ankle,i had very weak ankles when i was younger.
-Sosa

Abhainn

Same here also. Can't run on grass these days as pick up niggles very easily, just on the road or tarmac paths.
The years with the GAA football and uneven ground seem to have caught up. Going through more shoes though than would like. Costly business this fitness craic. Must get a sponsor!

Sosa

When i started running i was going on country roads that were uneven...i reckon thats how the twinge came back in the knees...i now try to stick to flat surfaces...feel no pain !

No run yesterday...mad to go after my PB On thursday night...Friday is a bad day for me.Nothing today either ...work in the morning and family stuff in the afternoon....but i will have the gear on in the morning ....hat,gloves and long tights will be coming out for the first time in a while.
-1 this morning coming to work ...more to come over thye rest of the w/e

Sosa

10m this morning ...7:40 pace...nice and handy...
Great morning to be alive !
Thats 31 for the week ...plenty

Odysseus

God you must have been at it early Sosa, I'm up a while but still trying to psych myself up to go out in that cold. Its just getting started its usually great after that.

Sosa

Im finished the scrambled eggs at this stage aswell ...going for my second cup of scald now...get the gear on ...it will be over before you know it.

Sosa

6m @ 7:20 pace ....lovely morning again ...
not nearly as cold as the w/e,but i still had the hat on.
I seem to run faster on my own than group runs...dont know if thats a good/bad thing or does it matter ?

Sosa

4m @ 6:49 pace.
I was going to do a stroll of a 6,but decided to do a fast 4 instead.

1 - 6:30
2 - 7:00
3 - 6:45
4 - 7:00

Rest day tomorrow,10m Thursday

Sosa

Just as well today is a rest day ...just back from walk with the dog...the roads and paths are trecharous ...i was slipping all over the place.
Hopefully it will be ok in the morning ...much rather get it out of the way early

aoa321

Hi Sosa,

How early do you go out? I was on the road at 06:30 this morning, I'm only getting back into it, just 3.5 miles - but yeah the roads were deadly, I slipped but didn't fall coming out of the house - so that was a nice early warning for the rest of the run !!

Love the morning runs, but it must be years since we have had this much frost in a winter.

Sosa

9ish ...i think ...If its the same tomorrow morning,i wil be waiting for it to thaw out,i would be a nervous wreck running in those conditions.

Sosa

10m @ 7:30 pace ...hard to get going this morning,after about 3m i settled in and enjoyed the rest...very windy in patches,no cold in it though,but im still glad im done for the day !

Sosa

6m @ 7:30 pace ...What a morning,a little blustery but no harm there.
Raconteurs blarin' on the ipod ...happy days

After a discussion with my coach SUNGOD,i might give connemara a go for my first marathon ...just to do it ...no pressure on times...then maybe head to Berlin in Sept,and go for a time there.
All i am hearing is,you have no idea what mile 20-26 is like until you do it.
I can appreciate that ...thats why i think it would be a good idea go get one under my belt before i try push myself to much.

showry

Sosa wrote: »

After a discussion with my coach SUNGOD,i might give connemara a go for my first marathon ...just to do it ...no pressure on times...

I was considering Connemara for the same reason. My brother and one of my pals are doing it and were trying to get me to do the half. But I'd be inclined to think it is a good first one as you're not under any pressure timewise. Maybe.

SUNGOD

Sosa wrote: »

After a discussion with my coach SUNGOD,.

does that mean i can start charging you ?

Sosa

We are in a recession,SUNGOD ...send me the bill !

rest day today...only coming round now from work night out last night.
Im not able for it anymore !

Sosa

Slept in until after 10 this morning ...very unlike me.
So i missed out on todays run aswell ...i was planning a long one.
Ah well ...no work next week,so i'll get out a bit then.
Only 26 miles this week ...my lowest in a few months

Plan for the week :
Monday 12-15m
Tues - 6m
Wed - Rest
Thurs - 12-15m
Fri - 6m
Sat Rest
** Sunday - 4m race

** Aiming for sub 26mins there...should be within reach.

Sosa

15m @ 7:45 pace ...felt great all the way
I usually would be 8mm for 14/15m...i was delighted with my pace.
I had not done anything over 10 in 3 weeks, so i was due a long one.
weather deceptive this morning,very dark but no cold and it only started raining with about 3m to go...ideal.

Sosa

5m @ 7:33 pace
I was shattered last night after yesterdays 15,the eyes were glued together this morning also,so i talked myself out of running today.
then i got up...had a bowl of cereal and decided to do 4m ...but when i was out, i furthermore talked myself into 5.
I like my powers of negotiating :P

Sosa

Rest day yesterday ...i needed it.

Today : 10m @ 7:45 pace

Absolutely shattered this morning,obviously i did my 15 on Monday way to quick,although i felt great during and after it,it has caught up with me.
Started off well this morning,but after about 2 miles the legs started feeling very heavy,i would not expreience that very often,because to be honest i dont usually kill myself on traing runs or races.
I find a comfortable pace,and try keep it up without ever pushing beyond my boundaries.
During the summer on consecutive weekends i ran a 5m and 10k race ...set two PB's....but just wanted the earth to gobble me up,i nearly passed out after the 10k race.
I decided then, that that was not healthy and would not put myself through it anymore.
Last week i set my new PB of 6:28 pace for 5.2m...and i could have kept going at the finish line.
Thats the way i want to feel ...am i right or wrong in that ?

Sosa

4m @ 7:10 pace

I felt good this morning ....but still decided to only do 4 as i have a 4m race on Sunday ....

christeb

Sosa wrote: »

Thats the way i want to feel ...am i right or wrong in that ?

I'd say wrong, as to set a proper PB you really want to empty your tank, IMO. Good week training though!

shels4ever

Sosa wrote: »

Thats the way i want to feel ...am i right or wrong in that ?

If thats the way you want to feel then your right, if you want to know whats the absolute fastest you can do for a distance then you may need to be all out at the end. Depends on what you want, but great running .. my PB for 5m is at 6:19 pace

cfitz

Sosa wrote: »

I find a comfortable pace,and try keep it up without ever pushing beyond my boundaries.
During the summer on consecutive weekends i ran a 5m and 10k race ...set two PB's....but just wanted the earth to gobble me up,i nearly passed out after the 10k race.
I decided then, that that was not healthy and would not put myself through it anymore.
Last week i set my new PB of 6:28 pace for 5.2m...and i could have kept going at the finish line.
Thats the way i want to feel ...am i right or wrong in that ?

I don't see why you'd bother paying entry fees and travelling to races if you're just going to go for a steady run. Generally, I like to finish a race feeling that I gave it my all. Surely that's what racing is about - doing your best to win or get your best possible position?

SUNGOD

have to agree with the above ..if its a race that you have been building towards..that you have planned well in advance and trained really hard for then i would be dissapointed if i finished, running within myself as i crossed the line.
personally i would be thinking i wonder if i had pushed harder ,even in the last third of the race how fast could i have gone.
i find that hands on knees gasping for air feeling you get after you bust a gut crossing the finish line quite reassuring as it proves to me i have given it my all.



but to clarify what i think sosa is talking about is the winter league run every thursday for 12 weeks..if so then i would not like to kill myself once a week.
maybe target 2 or 3 runs during the league for an all out attack.


but in general no point been the freshest man crossing the finish line

Sosa

I dont want to give the impression that i cross the line totally comfortable...i dont...i just did not like to be on deaths door after those races during the summer.
I think i went to fast for my capabilites back then
I do push hard...just not to breaking point

What Sungod said also is true ...legging it around the 5.2 route ever week takes it out of you.
I set my PB 2 weeks ago because i knew that i would not be doing the league again until after christmas...and i did push hard that night

4m race on Sunday...got the route today,almost totally flat which will lead to fast times...i will give it a lash and see what happens.

hunnymonster

You also become more used to giving something your all. What was once
"oh, my god I'm about to die"
becomes
"wow that was a great, hard race"
when you have a bit more experience.

Sosa

i am starting to think that way now alright.
After i set my best time over 5.2 two weeks ago ...i was going great coming in on the track...i think if i did another mile at that pace ( which i probably could have on the night )i would not be to far away from 40 mins for 10k ( which is a goal for me ).

Sosa

New PB today @ 4m race - 24:03...just over 6 min miles.
Earlier in the week i was planning on going for between 25 and 25:30...then i posted that i dont usually kill myself at races...and with the onslaught in replies i got back,i decided to really go for it today.
Miles were very consistent also - 5:53,6:07,6:02,6:01.
Some people might beat themselves up over the 3 seconds...not me...
I am over the moon to get anywhere near 24 mins for 4m.

showry

some running Sosa, well done

SUNGOD

great running sosa, just over the 6 minute miles which is unreal improvement.
your getting faster race by race so enjoy your improvement and there is no reason to suspect its going to stop any time soon.

well done again it just shows you get out what you put in
any thoughts on connemara? did you enter?

Slogger Jogger

Terrific running!

Krusty_Clown

Well done that man/woman/other!

Sosa

Thanks Guys

I have to say conditions were ideal,flat route,fresh morning,little wind and loads of determination.

My mind has been racing ( pardon the pun ) wondering what other times i can achieve at different distances...i will have to calm down in that respect.

Connemara is still a possibility SUNGOD ...will have to talk to the wife about that one...i can smell the shepards pie cooking away in the kitchen as i type ...smells great ...i will then polish that off with the biggest piece of apple crumble that you ever saw ...you have to treat yourself ...dont you ?