One step at a time

village runner

Sosa wrote: »

Nobody quite like VR to heap the pressure on,i can't even enjoy today and he's telling me to go sub 36 next week
Just did a quick calculation and thats 5:47p so after todays 5:40p you would say in theory that its do-able...but we dont run on theory.
I will see how i am next week.

Thanks for all the commets lads and lassies,appreciated,nice to see the tempos and intervals and pmp runs are standing to me.

Push Push Push.........When in hot form you have to go for it. Your first two miles got you that time today. First mile is quick so a 5.36 isnt as fast as it seems. Gave you the energy for 3-5.

You beat lad that ran sub 60 in Dungarvan. well done. Looking forward to it. Gives me the motivation to stay off rubbish for a few day. but you have raised the bar. Healthy competiion is brilliant.

showry

good stuff Sosa, great run sham

Sosa

showry wrote: »

good stuff Sosa, great run sham

Thanks Showry,no sign of you about ?
I was in Kirwans after for the brack and sangwiches and hot tae...outstanding yet again.
But...the coffee cake was there...killer...the 5m run was easier than staying away from that cake...but i did it.
I see Sandis munching through it,so if he can eat it...why the hell are we staying away... ?

He had a bit of competition today...a fella from wat ac...24:5? ...but under 25 so must have pushed him all the way...i think he was away in the US on a scholarship

Speedy44

Sosa wrote: »

Date|Miles|Ave pace|Type|Weather|Days to Go
15-02-10|12.5|w/10@6:33|Med w/pmp|A bit windy|6
|5.5|7:09|Aerobic|Drizzly wet night|
16-02-10|7|7:26|Aerobic|Perfect|5
17-02-10|8|w/7x0.5m@5:29p|Vo2|Perfect|4
18-02-10|6.5|7:20|Aerobic|Colder than expected|3
19-02-10|Rest||||2
20-02-10|6|7:27|Aerobic|Beautiful|1
21-02-10|8.5|w/5:5:40|Race|Perfect|Race Day


New PB - 28:24

Great run today,exceeded all expectations.
I had set Sub 29 at the minimum,over the moon to go under 28:30.
Still didnt get me top 10 though,dont know for sure but i reckon i may have squeezed into the top 15.
My pace was steady enough.
Mile 2 was the slowest at 5:57...dont really know why/how,but it doesnt really matter.

Splits
Mile 1 - 5:36
Mile 2 - 5:57
Mile 3 - 5:36
Mile 4 - 5:41
Mile 5 - 5:34

3.5m warm up before hand.

Roll on next Sunday's 10k.


Med w/pmp|Aerobic|Tempo|Vo2|Recovery|Race|Total
3|10|2|1|4|1|21


Wk 1|Wk 2|Wk 3
52|62|54

WOW, very impressive Sosa, congrats on a great job. Great when you see all the hard work pay off.

Dukie

Great running Sosa, well done.
Your not going to like this but I have to say the coffee cake was indeed the highlight of the whole day!

Sosa

Speedy44 wrote: »

WOW, very impressive Sosa, congrats on a great job. Great when you see all the hard work pay off.

Thanks Speedy...i am a happy man tonight

Sosa

Dukie wrote: »

Great running Sosa, well done.
Your not going to like this but I have to say the coffee cake was indeed the highlight of the whole day!

Thanks Duke....you eat enough of it to know !

Sosa

Date|Miles|Ave pace|Type|Weather|Days to Go
22[EMAIL="15-02-10|12.5|w/10@|Recovery|Cold"]-02-10|8.5|7:31|Recovery|Cold[/EMAIL] starting off|6
23-02-10|||||5
[EMAIL="24-02-10|8|w/7x0.5m@|||4"]24-02-10|||||4[/EMAIL]
25-02-10|||||3
26-02-10|||||2
27-02-10|||||1
28-02-10|||||Race Day


Very cold starting off but after a mile or 2 the legs were turning over nicely.
Felt good,was planning 6 but did 8.5 as the morning was made for running.


Med w/pmp|Aerobic|Tempo|Vo2|Recovery|Race|Total
3|10|2|1|5|1|22


Wk 1|Wk 2|Wk 3|Wk 4
52|62|54||

Abhainn

Fantastic result there Sosa.

Theres no stopping you

Sosa

Date|Miles|Ave pace|Type|Weather|Days to Go
22-02-10|8.5|7:31|Recovery|Cold starting off|6
[EMAIL="23-02-10|16|w/10@6:58|Med Long w/pmp|Freezing Rain|5"]23-02-10|16|w/10@6:58|Med Long w/pmp|Freezing Rain|5[/EMAIL]
24-02-10|||||4
25-02-10|||||3
26-02-10|||||2
27-02-10|||||1
28-02-10|||||Race Day


Dont know what to make of that this morning.

Sundays race distance was a bit messed up on the garmin as was yesterdays 8.5m ( garmin said 8.9),so i did my tried and trusted 6m run ( @7:15p,had watch on other wrist )to recalibrate the watch,stopped at 6m, saved the calib and set off to do [EMAIL="10@sub"]10@sub[/EMAIL] 6:50p...
It was the hardest pmp run i have done since i started doing these before christmas...
The race Sunday,and the freezing wind and rain didnt help...but still,i only managed 6:58p,and it was really tough to keep it under 7:00p.

Anyway,got the best out of it that i could this morning.

Total - 16m in 1:53:10 - 7:04 Pace


Med w/pmp|Aerobic|Tempo|Vo2|Recovery|Race|Total
4|10|2|1|5|1|23


Wk 1|Wk 2|Wk 3|Wk 4
52|62|54||

Sosa

Date|Miles|Ave pace|Type|Weather|Days to Go
22-02-10|8.5|7:31|Recovery|Cold starting off|6
23-02-10|16|w/10@6:58|Med Long w/pmp|Freezing Rain|5
24-02-10|6|7:17|Aerobic|Mild|4
25-02-10|||||3
26-02-10|||||2
27-02-10|||||1
28-02-10|||||Race Day


A bit sluggish today starting off but got into it after a mile or so.
Intervals tomorrow but i wont do as many and not as fast either with Sunday in mind.


Med w/pmp|Aerobic|Tempo|Vo2|Recovery|Race|Total
4|11|2|1|5|1|24


Wk 1|Wk 2|Wk 3|Wk 4
52|62|54||

Sosa

Date|Miles|Ave pace|Type|Weather|Days to Go
22-02-10|8.5|7:31|Recovery|Cold starting off|6
23-02-10|16|w/10@6:58|Med Long w/pmp|Freezing Rain|5
24-02-10|6|7:17|Aerobic|Mild|4
[EMAIL="25-02-10|7|w/6x0.5m@5:35p|Vo2|Cold|3"]25-02-10|7|w/6x0.5m@5:35p|Vo2|Cold|3[/EMAIL]
26-02-10|||||2
27-02-10|||||1
28-02-10|||||Race Day


Nice session,colder than i thought,the hands were freeezing.

I decided on 6x0.5m with 0.25m rec instead of the 8 with Sunday in mind.
Got through it comfortably enough.
5:34p with 6:44 rec,
5:35p with 7:04
5:38p with 7:05
5:36p with 7:05
5:36p with 7:04
5:38p with 7:04

Delighted with the consistency,usually im up and down with the pace.

Total 7m in 45:10/6:27p


Med w/pmp|Aerobic|Tempo|Vo2|Recovery|Race|Total
4|11|221|5|1|25


Wk 1|Wk 2|Wk 3|Wk 4
52|62|54||

Krusty_Clown

Nicely done Sosa. what does 5:36 represent? Is it 5k pace? 10k pace?

Sosa

Krusty_Clown wrote: »

Nicely done Sosa. what does 5:36 represent? Is it 5k pace? 10k pace?

I try to do them that they are tough but not all out racing and thats what i seem to come up with...5:30-5:40 depending on how i feel on the day.
I would like a crack at a 5:30 paced 5k if i could find one to race,and as for 10k pace...i'll let you know this Sunday after the 10k in Dungarvan.

So to answer your question,i think its somewhere in between.

Sosa

Date|Miles|Ave pace|Type|Weather|Days to Go
22-02-10|8.5|7:31|Recovery|Cold starting off|6
23-02-10|16|w/10@6:58|Med Long w/pmp|Freezing Rain|5
24-02-10|6|7:17|Aerobic|Mild|4
25-02-10|7|w/6x0.5m@5:35p|Vo2|Cold|3
26-02-10|Rest||||2
27-02-10|6.5|8:05|Recovery|Mild|1
28-02-10|||||Race Day


I did 4m before i met up with Sungod and another one of the lads and then a further 2.5m that got me home.
Nice and relaxed now.

Med w/pmp|Aerobic|Tempo|Vo2|Recovery|Race|Total
4|12|1|2|6|1|26


Wk 1|Wk 2|Wk 3|Wk 4
52|62|54||

tisnotover

First time in a long time that I've read an av-pace of 8:xx on your log Sosa,

Seriously though, all the best with the 10k tomorrow, looking forward to reading the report!

showry

Best of luck tomorrow champ!

Sosa

Date|Miles|Ave pace|Type|Weather|Days to Go
22-02-10|8.5|7:31|Recovery|Cold starting off|6
23-02-10|16|w/10@6:58|Med Long w/pmp|Freezing Rain|5
24-02-10|6|7:17|Aerobic|Mild|4
25-02-10|7|w/6x0.5m@5:35p|Vo2|Cold|3
26-02-10|Rest||||2
27-02-10|6.5|8:05|Recovery|Mild|1
[EMAIL="28-02-10|8.2|w/6.2@5:50|Race|Mild|Race"]28-02-10|8.2|w/6.2@5:50|Race|Mild|Race[/EMAIL] Day


Dungarvan 10k - 36:16 - PB

Found this so much harder than last week,its tough to go flat out 2 weeks in a row.
The first mile today was into a headwind and slightly uphill,so to do that in 5:45 was a hard start,then the same as last week..a slower mile was next (5:56),then the third mile i was puffing fairly hard but knew that the nice downhill section was coming and kept the pace going up to that point as i knew that i would get a breather there,got to m3 in 17:35 (5:54),then i pushe don a touch on the straight road by the canal to get to 4m in 23:25 (5:50),puffing hard again now but in control (somewhat),tough climb then out of the canal road,a little dowhil stretch before the climb back into the town,was moving well here,staying in touch with the same group of 4 fellas that i was with the whole race and got to m5 in 29:15 (5:50),the last 1.2 was tough but i was expecting tougher,i just found a bit of energy somewhere and oushed to the m6 marker in 35:04 (5:49),then gave all over the last 0.2 which most of that is up hill to finish in 36:16...delighted with that...sub 36 will wait for the next 10k i do ! (hopefully),i just found it to hard to sustain 5:45 pace today,maybe another day...we will wait and see

Splits:
5:45
5:56
5:54
5:50
5:50
5:49
1:12

I set myself target times for all distances (for 2010) at christmas and i already have achieved the 10m,5m and 10k times for the year...its been a good 2 months.


Med w/pmp|Aerobic|Tempo|Vo2|Recovery|Race|Total
4|12|1|2|6|2|27


Wk 1|Wk 2|Wk 3|Wk 4
52|62|54|52.2|

tisnotover

Sosa wrote: »

Dungarvan 10k - 36:16 - PB

Outstanding Sosa !!

Sosa

Thanks Tisnotover,tough going,no races now for a month...

tisnotover

Sosa wrote: »

Thanks Tisnotover,tough going,no races now for a month...

As you've said, you've had a really good couple of months, with 3 big PB's.
I can imagine it was tough going at very least, racing two weeks in a row is no joke not alone to put a time off like that.

Best of luck with next stage of training...

showry

Super running Sosa, well done sham. It just goes to show you get out of it what you put in to it. Top 15 again. I see Alan O'Shea turned up.

Sosa

showry wrote: »

Super running Sosa, well done sham. It just goes to show you get out of it what you put in to it. Top 15 again. I see Alan O'Shea turned up.

I only saw him at the start,off like a rocket...Zakis just let him go and was happy with 2nd place

asimonov

Outstanding. You're flying, make sure to recover well this week.

Krusty_Clown

Inspirational stuff again Sosa. Congrats on another PB! Look after yourself; that's a lot of PBs in a short space of time.

Sosa

Krusty_Clown wrote: »

Inspirational stuff again Sosa. Congrats on another PB! Look after yourself; that's a lot of PBs in a short space of time.

Yeah,im making it harder to break them now,4 mins of the 10m,69 secs of the 5m and 65 secs off the 10k...i wont be smahsing them like that anymore...i may as well enjoy it now.
Thanks

Speedy44

Great job Sosa, great to see all the hard work pay off for ya. Enjoy your bit of a break before the next stage.

theboyblunder

great time sosa! really great time.

Sosa

With 14 weeks to Cork and after reading about Krustys contingency plan of starting your program early to allow for unforseen circumstances cropping up,i had planned to start this week but after the tough 2 months i have had,im going to have a handy week this week with no pmp or tempo/intervals...low mileage overall but i will do my first long run on Thursday (maybe),then i will kick on with a 13 week program from next Monday.

Recovery 6m @ 7:44 Pace just now now in glorious spring sunshine,no ill effects from yesterday but i generally have a delayed reaction to races,tiredness usually hits me 3/4 days later.
I probably did to much last week inbetween Kilmac and the 10k yesterday,the pmp run last tuesday was really tough and probably not necessary and i promised myself that i would slow down the intervals on Thursday which i didnt either.
I should have done 0.25 w/0.25 rec instead of the 0.5 with 0.25 rec...i will do that next time round.

Slogger Jogger

Great running Sosa, well done.