One step at a time

village runner

Sosa wrote: »

Date|Miles|Ave pace|Type|Weather|Weeks to Cork
29-03-10|15.4 Hilly|6:52p Overall|Med Long|Wind and rain|9
30-03-10|||||9
31-03-10|||||9
01-04-10|||||9
02-04-10|||||9
03-04-10|||||9
04-04-10|||Race||10


My Tues/Fri hard sessions are Mon and Wed this week as i have a race on Sunday and want to try rest up a bit before that.
Not ideal as theres not much rest because i had an LSR on Friday,tough session today and then 18 w/ last 3 @pmp on Wed...so its all go.

Todays run was 15m w 2.5m easy followed by 4x2.5m @ 6:40p ( 90s jog inbetween reps ) then 2.5m easy.
I put that at 15.4m as i did 3 mins jog,that was probably 0.4m,it all counts for the 1000m challenge

Splits for 6 sets of 2.5m :

18:22 - 7:20p

16:33 - 6:37p
90s Jog
16:34 - 6:37p
90s Jog
16:22 - 6:32p
90s Jog
16:25 - 6:34p

18:40 - 7:28p

Passed through the 13.1m point in 88:47...always nice to nip under the 90mins

Very happy with today as i had 2 tough hills to encounter on set 2 and 1 severe and one tough on set 3 with one more on set 4,set 5 was straight down the cork road and felt like a doddle after climbing all those hills.
The quads and thighs are a bit tender tonight,so have the compression leggings on for there maiden voyage while i type,and try recover as best i can for Wednesdays LSR.
At least this will make sure that i slow the pace right down

Long|Med|Aerobic|Vo2|Recovery|Race|Total
5|2|8|1|3||19


Wk 1|Wk 2|Wk 3|Wk 4|Wk 5|Wk 6
61|58.23|58.47||||

I see PMP has gone up and quiet rightly so..........Hope to see you in Blaland sunday although unlikely.

Sosa

village runner wrote: »

I see PMP has gone up and quiet rightly so..........Hope to see you in Blaland sunday although unlikely.

Really have no idea how i will do Sunday,i have not ran sub 6:00 pace ( for any length or time ) since the 10k in Dungarvan on Feb 28th.
Its been all geared towards Cork,so i will just give it a go and see what happens.

smmoore79

Sosa wrote: »

Really have no idea how i will do Sunday,i have not ran sub 6:00 pace ( for any length or time ) since the 10k in Dungarvan on Feb 28th.
Its been all geared towards Cork,so i will just give it a go and see what happens.

Yeah, theres no point in worrying. You should be fine though, sub 6 minute miles should be very do-able based on training what you've put in so far!

Sosa

smmoore79 wrote: »

Yeah, theres no point in worrying. You should be fine though, sub 6 minute miles should be very do-able based on training what you've put in so far!

Thanks smmooore,
Im not that worried about sub 6:00 pace...more like sub 5:40 pace,which based on my recent 5m and 10k times lately....just have no speedwork done so i imagine that i will struggle to maintain that,but shur we will have a go.

Sosa

Date|Miles|Ave pace|Type|Weather|Weeks to Cork
29-03-10|15.4 Hilly|6:52p Overall|Med Long|Wind and rain|9
30-03-10|5|8:10|Recovery|Very Windy|9
31-03-10|||||9
01-04-10|||||9
02-04-10|||||9
03-04-10|||||9
04-04-10|||Race||10


Legs felt better today,but i still made sure to go over 8:00 pace.
LSR tomorrow...and then i wont have another hard session until next Wednesday excluding the race on Sunday but thats supposed to be enjoyment anyway :rolleyes:

Long|Med|Aerobic|Vo2|Recovery|Race|Total
5|2|8|1|4||20


Wk 1|Wk 2|Wk 3|Wk 4|Wk 5|Wk 6
61|58.23|58.47||||

Sosa

Date|Miles|Ave pace|Type|Weather|Weeks to Cork
29-03-10|15.4 Hilly|6:52p Overall|Med Long|Wind and rain|9
30-03-10|5|8:10|Recovery|Very Windy|9
31-03-10|18.2 Hilly|7:26p Overall|Long|I got the 4 seasons tonight|9
01-04-10|||||9
02-04-10|||||9
03-04-10|||||9
04-04-10|||Race||9


During mondays tough session i felt great,after it the legs were stiff and quads a bit sore,during yesterdays recovery all the aches went away but last night they came back with a vengeance,so much so that i thought i would not get this done today.
So i iced,hot bath,got out,iced,got back in etc...
got a good night sleep to be ready to go this morning,but woke up and the legs were no better...i was busy all day and thought i might manage a slow 6,but the legs refreshed during the day so i chanced the lsr and thankfully i had no ill effects and was able to finish strong.
Really happy i got this done tonight,with the race Sunday i wanted as many days as possible to recover for it in time.

First 15m in 1:54:04 (7:36 Pace)
Last 3m in 6:36,6:35,6:33
0.2m Cool down

Total time on Feet - 2:15:28

Looking forward to next weeks 19 w/4 :eek:

Long|Med|Aerobic|Vo2|Recovery|Race|Total
6|2|8|1|4||21


Wk 1|Wk 2|Wk 3|Wk 4|Wk 5|Wk 6
61|58.23|58.47||||

Sosa

Date|Miles|Ave pace|Type|Weather|Weeks to Cork
29-03-10|15.4 Hilly|6:52p Overall|Med Long|Wind and rain|9
30-03-10|5|8:10|Recovery|Very Windy|9
31-03-10|18.2 Hilly|7:26p Overall|Long|I got the 4 seasons tonight|9
01-04-10|5|7:37|Aerobic|Breezy|9
02-04-10|Rest||||9
03-04-10|||||9
04-04-10|||Race||9


Handy easy run today after last nights efforts,legs felt good.
A slight tightness in the thighs but nothing like Mon/Tues.
Rest day tomorrow followed by an easy run on Saturday should see me right for Sunday.

Long|Med|Aerobic|Vo2|Recovery|Race|Total
6|2|9|1|4||22


Wk 1|Wk 2|Wk 3|Wk 4|Wk 5|Wk 6
61|58.23|58.47||||

Sosa

Date|Miles|Ave pace|Type|Weather|Weeks to Cork
29-03-10|15.4 Hilly|6:52p Overall|Med Long|Wind and rain|9
30-03-10|5|8:10|Recovery|Very Windy|9
31-03-10|18.2 Hilly|7:26p Overall|Long|I got the 4 seasons tonight|9
01-04-10|5|7:37|Aerobic|Breezy|9
02-04-10|Rest||||9
03-04-10|5.1 [EMAIL="w/8x30s@4m"]w/8x30s@4m[/EMAIL] pace|7:13|Aerobic|Fantastic morning|9
04-04-10|||Race||9


A bit fast overall but thats only because i did my strides in the run and not after stretching at the end because of time constraints today.
What a morning though,would have liked an LSR today.

Im looking forward to tomorrow,hope the weather holds up.

Long|Med|Aerobic|Vo2|Recovery|Race|Total
6|2|10|1|4||23


Wk 1|Wk 2|Wk 3|Wk 4|Wk 5|Wk 6
61|58.23|58.47||||

tisnotover

Best of luck with the race tomorrow Sosa, you've put in a very good week as well like. enjoy it.

Sosa

Date|Miles|Ave pace|Type|Weather|Weeks to Cork
29-03-10|15.4 Hilly|6:52p Overall|Med Long|Wind and rain|9
30-03-10|5|8:10|Recovery|Very Windy|9
31-03-10|18.2 Hilly|7:26p Overall|Long|I got the 4 seasons tonight|9
01-04-10|5|7:37|Aerobic|Breezy|9
02-04-10|Rest||||9
03-04-10|5.1 w/8x30s@4m pace|7:13|Aerobic|Fantastic morning|9
[EMAIL="04-04-10|10|w/4@5:34p|Race|Perfect day for it|9"]04-04-10|10|w/4@5:34p|Race|Perfect day for it|9[/EMAIL]


Waterford AC 4m - 22:18 (confirmed time) - PB

I was apprehensive about this as i literally had no speedwork done at all bar a few strides here and there and they hardly count.
The race went like a dream,started fast,a 5:21 first mile with the wind on our backs for some of that,nestled in with Pauline Curley and figured if i hold in here i will get under 23 anyway,there was a girl ahead of us that she was trying to catch,but she just moved further ahead and i then realised that maybe Pauline might take the foot off the pedal when she got to far ahead,going through 2 in 11:06 (5:45),pushed on then with a couple of Wat AC runners and PC up to 3m in 16:54 (5:48)...felt a bit to comfortable here and nobody was going for it so off i went with one to go,didnt catch anybody but put in a fast 5:21 to finish in 22:18

Delighted with the result ,a minute faster than last year and keeps my target times going strong for 2010.
I have already met times i set for 4m,5m,10k and 10m
Only 5k,HM and Full to go

I did a 4m warm up today that i feel helped alot,with a few strides poured in there,also got the LSR out of the way on Wed,that gave me 4 days to recover from that...but i think the biggest factor even though i had no speedwork done is this new program im following,its tough but gives you little breaks inbetween so it doesnt take to much out of you,and my recovery runs are much slower these days,and my easy runs are easier.

I made a mess of the Dungarvan 10k in feb,it was the week after Kilmac and i did way to much after Kilmac in the lead up to it,cost me a better time on the day,no doubt about that now.

Met VR down there,he nipped in under 23 mins so he is not totally gone to ground !

4m Warm up - 4m Race and 2m trot back to the house
10m for the day

Another week down...8 to go

Long|Med|Aerobic|Vo2|Recovery|Race|Total
6|2|10|1|4|1|24


Wk 1|Wk 2|Wk 3|Wk 4|Wk 5|Wk 6
61|58.23|58.47|58.7|||

misty floyd

Deadly, well done Sosa. Your finish position must be right up there and I bet you are dead pleased with that 5:21 last mile.

village runner

See you got a team prize again. Keep it up.
Rem Cork is the big one.
Aim to have a crack at 36 for the first 10km of ten miler nxt week. Time will tell.

Sosa

village runner wrote: »

See you got a team prize again. Keep it up.
Rem Cork is the big one.
Aim to have a crack at 36 for the first 10km of ten miler nxt week. Time will tell.

Didnt know that,you must have stayed around for the tea and sandwiches...i headed home for the Easter Dinner and oodles of chocolate,the wife made a chocolate mini egg cake...unreal.

Best of luck with the taper and look forward to seeing how you get on in London.

Sosa

misty floyd wrote: »

Deadly, well done Sosa. Your finish position must be right up there and I bet you are dead pleased with that 5:21 last mile.

Dont know where i finished Misty,doubt i was top 15,maybe just outside it.
It was a quality field this morning.
Im over the moon with the last mile...i felt strong

tisnotover

great result Sosa, thats a massive PB, well done!

theboyblunder

great time sosa - youve not lost any speed in your endurance phase of training!

heffsarmy

Well done Sosa, great solid running

Speedy44

Congrats Sosa, great job. Even though you've no speedwork done, I think even in a race this 'short', all the strength work you have in the bank pays off.
For some reason I've been lacking motivation recently (its been speculated by my clubmates that it may be because subconsciouly I want to quit now as a winner !!), but after reading your report I have got the juices flowing again. Tx Sosa :-)

RacoonQueen

Fantastic running Sosa.

Sosa

Date|Miles|Ave pace|Type|Weather|Weeks to Cork
29-03-10|6|7:48|Recovery|Very Windy but nice|9
30-03-10|||||9
31-03-10|||||9
01-04-10|||||9
02-04-10|||||9
03-04-10|||||9
[EMAIL="04-04-10|10|w/4@|||9"]04-04-10|||||9[/EMAIL]


About as short and slow as i could go today,still buzzing from yesterday.
Had 4 planned,that went to 5 then 6...
Wanted to bang out a fastish 10 but that would be the old me :rolleyes:
Have to keep telling myself to be patient,but its bloody hard.
Got in home before i took another turn that would have added on a few more miles...phew...
Key sessions this week are Wed and Sat


Long|Med|Aerobic|Vo2|Recovery|Race|Total
6|2|10|1|5|1|25


Wk 1|Wk 2|Wk 3|Wk 4|Wk 5|Wk 6
61|58.23|58.47|58.7|||

Gringo78

great race result! should give you a lot of confidence in your training methods change...if your getting those sort of dividends at the shorter distances imagine the pay off at marathon pace!

Sosa

Gringo78 wrote: »

great race result! should give you a lot of confidence in your training methods change...if your getting those sort of dividends at the shorter distances imagine the pay off at marathon pace!

Hopefully thats the way it will work out.
Have to say though,it was a pleasent surprise to be able to maintain that pace,i really didnt expect to...i was hoping to just beat my time from last year 23:15...i would have taken sub 23 if offered before the start.

asimonov

Just rewards for the quality of your training - you've really moved up a gear. keep it going.

village runner

Sosa wrote: »

Hopefully thats the way it will work out.
Have to say though,it was a pleasent surprise to be able to maintain that pace,i really didnt expect to...i was hoping to just beat my time from last year 23:15...i would have taken sub 23 if offered before the start.

yesterdays course was 15 seconds short i reckon. My 5.33 last mile was at 5.48 pace. I knew i didnt break 23 as i add numbers in my head going around. But I will take it. Ran similar time in a time trial 4 miler friday so i am happy.
Its all about cork.............

Krusty_Clown

Great work Sosa. Hoping for wonderful (well deserved) stuff from Cork.

Sosa

Date|Miles|Ave pace|Type|Weather|Weeks to Cork
05-04-10|6|7:48|Recovery|Very Windy but nice|9
06-04-10|7.3|7:29|Aerobic|Lovely and Sunny|9
07-04-10|||||9
08-04-10|||||9
09-04-10|||||9
10-04-10|||||9
11-04-10|||||9


Nice relaxed run in brilliant sunshine after the torrential rain and howling winds last night and this morning.
Finished off with some stretching and then 6x10s hill sprints.


Long 16+|Med 12-16|Aerobic|Vo2|Recovery|Race|Total
6|2|11|1|5|1|26


Wk 1|Wk 2|Wk 3|Wk 4|Wk 5|Wk 6
61|58.23|58.47|58.7|||

aero2k

Well done on the race Sosa, imagine how easy MP (have you decided on one yet?) is going to be for you in Cork. You could run one minute per mile slower than your 4 mile race pace and still be sub 2:55. With the training you've been doing you may not even need to slow down so much. (For comparison I did a 5 mile race 12 weeks before DCM '09 @ 6:15 per mile, and did 6:49 per mile in DCM which felt much easier). Awesome!

Sosa

aero2k wrote: »

Well done on the race Sosa, imagine how easy MP (have you decided on one yet?) is going to be for you in Cork. You could run one minute per mile slower than your 4 mile race pace and still be sub 2:55. With the training you've been doing you may not even need to slow down so much. (For comparison I did a 5 mile race 12 weeks before DCM '09 @ 6:15 per mile, and did 6:49 per mile in DCM which felt much easier). Awesome!

Stringing 26 of them together is the problem aero,but thanks for the vote of confidence.
I have no race strategy yet,going to wait until a week or 2 beforehand to decide that and see how the rest of the program goes.

Sosa

Date|Miles|Ave pace|Type|Weather|Weeks to Cork
05-04-10|6|7:48|Recovery|Very Windy but nice|9
06-04-10|7.3|7:29|Aerobic|Lovely and Sunny|9
[EMAIL="07-04-10|15.7|w/8x1m@6:04p|Vo2|Lovely and Sunny|9"]07-04-10|15.7|w/8x1m@6:04p|Vo2|Lovely and Sunny|9[/EMAIL]
08-04-10|||||9
09-04-10|||||9
10-04-10|||||9
11-04-10|||||9


Tough one today
Started off with 3m @ 8:01,7:41,7:47
then the 8 miles @ 6:08,6:08,6:05,6:05,6:11,6:01 & 5:57
2 mins rec inbetween reps and glad to see the end of them.
Finished off with 7:48,7:36 & 7:41
Thats 14m but with all the recovery jogs inbetween it was 15.7m in total.

Just added up recovery jogs.
15.7m in 1:46:42 - 6:47p Overall


Long 16+|Med 12-16|Aerobic|Vo2|Recovery|Race|Total
6|2|11|2|5|1|27


Wk 1|Wk 2|Wk 3|Wk 4|Wk 5|Wk 6
61|58.23|58.47|58.7|||

aero2k

Sosa wrote: »

Stringing 26 of them together is the problem aero,but thanks for the vote of confidence.
I have no race strategy yet,going to wait until a week or 2 beforehand to decide that and see how the rest of the program goes.

I think that's a sensible strategy, no need to make a decision until pretty close to the race.
As for stringing 26 6:40 miles (or whatever pace you chose) together, on the day itself I'd recommend following the title of your log, and taking it one step, or perhaps one mile, at a time. It's easy to get too far ahead of yourself and then the mind starts to play tricks. All you need to worry about is "what pace am I running now?" Once you get into a nice rhythm after 3 or 4 miles, it's surprising how quickly the miles flow by. You seem to thrive on the race experience too, so that'll be a big plus on the day.