One step at a time

Sosa

tisnotover wrote: »

Best of luck with the 5-mile tomorrow !

Some change going back to the shorter stuff !!

Thanks tno...im just making up the numbers tomorrow night...it was race the 5 somewhat conservatively or do long intervals.....easy choice...give me a race and a number to pin onto me anyday.

Hows the body ? think your getting a delayed reaction to the marathon,after Sungods 3 marathons he got run down around 2 weeks later,just load up on vit c and rest up....plenty of races still this year for you.

Sosa

Date|Miles|Ave pace|Type|Weather|Weeks to Island 5k
21-06-10|10|7:21|Aerobic|Scorchio|4
22-06-10|4.5|7:17|Aerobic|Warm|4
23-06-10|5.4|4*600's|Intervals|Very Warm|4
24-06-10|5|8:01|Recovery|Very Warm and Sunny|4
|5.5|7:38|Aerobic|Not as warm as earlier|4
25-06-10|||||4
26-06-10|||||4
27-06-10|||||4


Nice run with 2 of the lads,looking forward to tomorrows race now,no pressure time wise,going up to enjoy it.

Med 10-14|Aerobic|Vo2|Recovery|Race|Total
1|2|1|1||5


Wk 1|Wk 2|Wk 3|Wk 4
|||

tisnotover

Sosa wrote: »

Thanks tno...im just making up the numbers tomorrow night...it was race the 5 somewhat conservatively or do long intervals.....easy choice...give me a race and a number to pin onto me anyday.

Hows the body ? think your getting a delayed reaction to the marathon,after Sungods 3 marathons he got run down around 2 weeks later,just load up on vit c and rest up....plenty of races still this year for you.

I went off and raced Sosa (you'll see race report), but glad I did all same...my head needed it more than anything, I needed some motivation ! (sounds like village runner's log !)

The body is ok, calf issues are sorted. What I need to do next is sort out a 10k training plan or something... doing 400's and alternating with tempo's each wk... will look into that over wknd.

You've the right plan for Friday nite...stick to it..that being enjoy it, everything else is a bonus !

Sosa

Date|Miles|Ave pace|Type|Weather|Weeks to Island 5k
21-06-10|10|7:21|Aerobic|Scorchio|4
22-06-10|4.5|7:17|Aerobic|Warm|4
23-06-10|5.4|4*600's|Intervals|Very Warm|4
24-06-10|5|8:01|Recovery|Very Warm and Sunny|4
|5.5|7:38|Aerobic|Not as warm as earlier|4
[EMAIL="25-06-10|7.5|w/5@5:57p|Race|Warm|4"]25-06-10|7.5|w/5@5:57p|Race|Warm|4[/EMAIL]
26-06-10|Rest||||4
27-06-10|||||4


Dromana 5 - 29:45

I went up last night to run as hard as possible without pushing the boundaries ( if you know what i mean ),i never had aspirations of setting a PB as i knew i wasnt in shape for that.
The route itself was favourable,3 downhill sections that i remember but there were a few drags in there also,but if i had another 3 weeks i would give my best time a crack on this route,i'll be going back up next year.

I hoped that my strategy was enough for sub 30 and it proved to be...very even paced miles and i purposely slowed the last 2 so that i was comfortable coming in,a nice stepping stone for the GSK5 in 2 weeks and then the 5k.

http://connect.garmin.com/activity/38172421

2.5m warm up/down to make 7.5 for the night

Med 10-14|Aerobic|Vo2|Recovery|Race|Total
1|2|1|1|1|6


Wk 1|Wk 2|Wk 3|Wk 4
|||

tisnotover

well done last nite Sosa..nice and controlled run !

Sosa

Date|Miles|Ave pace|Type|Weather|Weeks to Island 5k
21-06-10|10|7:21|Aerobic|Scorchio|4
22-06-10|4.5|7:17|Aerobic|Warm|4
23-06-10|5.4|4*600's|Intervals|Very Warm|4
24-06-10|5|8:01|Recovery|Very Warm and Sunny|4
|5.5|7:38|Aerobic|Not as warm as earlier|4
25-06-10|7.5|w/5@5:57p|Race|Warm|4
26-06-10|Rest||||4
27-06-10|Rest||||4


Just to tidy up last weeks running as i didnt run in Sat or Sun.

Med 10-14|Aerobic|Vo2|Recovery|Race|Total
1|2|1|1|1|6


Wk 1|Wk 2|Wk 3|Wk 4
37.9|||

Sosa

Date|Miles|Ave pace|Type|Weather|Weeks to Island 5k
28-06-10|6.5|4*800's @ 5:30p|Short Intervals|Rain and Wind|3
29-06-10|||||3
30-06-10|||||3
01-07-10|||||3
[EMAIL="02-07-10|7.5|w/5@|||3"]02-07-10|||||3[/EMAIL]
03-07-10|||||4
04-06-10|||||4


Had to drag myself out for these,since the race friday night i have literally gone from work to bed...dinner and repeat the process until this morning...few hours sleep and up for these...I really wanted to sit down and watch the dutch game but you can't have everything so i got togged out and i am delighted now i did them.
3.5m warm up/down and the intervals were done in the park,5 laps.
1 - 5:28p
2 min jog rec
2 - 5:26p
2 min jog rec
3 - 5:29p
2 min jog rec
4 - 5:30p
2 min jog rec

I am supposed to be doing them at 3k pace but i am finding that pace to quick at the minute after the marathon training,so i will have to make do with 5k pace.
This might jeopardise my sub 17 mins at the 5k though...we will have to wait and see.

I will try get out twice tomorrow as work will snooker me from much running wed-fri...but i will get a good bit done the w/e then...i just have to try fit it in when i can.


Med 10-14|Aerobic|Vo2|Recovery|Race|Total
1|2|2|1|1|7


Wk 1|Wk 2|Wk 3|Wk 4
37.9|||

Sosa

Date|Miles|Ave pace|Type|Weather|Weeks to Island 5k
28-06-10|6.5|4*800's @ 5:30p|Short Intervals|Rain and Wind|3
29-06-10|10|7:18|Aerobic|Very warm and Sunny|3
30-06-10|||||3
01-07-10|||||3
02-07-10|||||3
03-07-10|||||4
04-06-10|||||4



Planned 14 this morning but getting the windows fixed so had to be home to let the lads in.
I will get out for a recovery 4/5m later on though.

Med 10-14|Aerobic|Vo2|Recovery|Race|Total
2|2|2|1|1|8


Wk 1|Wk 2|Wk 3|Wk 4
37.9|||

Sosa

Date|Miles|Ave pace|Type|Weather|Weeks to Island 5k
28-06-10|6.5|4*800's @ 5:30p|Short Intervals|Rain and Wind|3
29-06-10|10|7:18|Aerobic|Very warm and Sunny|3
|4|8:01|Recovery|Very warm still|3
30-06-10|Rest||||3
01-07-10|||||3
02-07-10|||||3
03-07-10|||||4
04-06-10|||||4


Really didnt want to go out for this one either,had settled watching the Spain-Portugal game and decided if it finished in 90 mins i would go and if it didnt...crack open a few bottles and watch the extra time.....wouldnt you know it...finished in 90 mins.

The run itself was fantastic,the 8:00 pace run every week was the highlight of my marathon training and i am going to keep it going...i loved every step.


Med 10-14|Aerobic|Vo2|Recovery|Race|Total
2|2|2|2|1|9


Wk 1|Wk 2|Wk 3|Wk 4
37.9|||

Sosa

Date|Miles|Ave pace|Type|Weather|Weeks to Island 5k
28-06-10|6.5|4*800's @ 5:30p|Short Intervals|Rain and Wind|3
29-06-10|10|7:18|Aerobic|Very warm and Sunny|3
|4|8:01|Recovery|Very warm still|3
30-06-10|Rest||||3
01-07-10|Rest||||3
02-07-10|3.8|7:20|Aerobic|Lovely night|3
03-07-10|||||3
04-06-10|||||3


?Its been a while since i was on page 4 of the threads...took a while to find my log.
I have not run since Tuesday10I was taking a rest day wed anyway but didnt feel well even if i wanted a run,thursday was no better and didnt think i could fit in a run today,but i got home from work just before 9 and the house was empty...threw the gear on for a sneaky 3.8 and loved it....

Med long tomorrow and an easy run Sunday all going well.

Med 10-14|Aerobic|Vo2|Recovery|Race|Total
2|3|2|2|1|10


Wk 1|Wk 2|Wk 3|Wk 4
37.9|||

Sosa

Date|Miles|Ave pace|Type|Weather|Weeks to Island 5k
28-06-10|6.5|4*800's @ 5:30p|Short Intervals|Rain and Wind|3
29-06-10|10|7:18|Aerobic|Very warm and Sunny|3
|4|8:01|Recovery|Very warm still|3
30-06-10|Rest||||3
01-07-10|Rest||||3
02-07-10|3.8|7:20|Aerobic|Lovely night|3
03-07-10|14.6|7:58|Med Long|Very warm|3
04-06-10|||||3


Nice run this morning,i did 3m enroute to meeting SG and then the guts of 10 with him before the balance back up to the house.
I was looking back over my Cork training and thinking how in the hell did i rattle out those double long runs every week....wouldnt fancy it now !

Intervals tomorrow,i thought i had an easy run but have only done one key session this week,so need to do this tomorrow.
Will probably only have the GSK5 race next week as a key session so tomorrow has to be done.

But all eyes are on the Island 5k the following week.

Med 10-15|Aerobic|Vo2|Recovery|Race|Total
3|3|2|2|1|11


Wk 1|Wk 2|Wk 3|Wk 4
37.9|||

Sosa

Date|Miles|Ave pace|Type|Weather|Weeks to Island 5k
28-06-10|6.5|4*800's @ 5:30p|Short Intervals|Rain and Wind|3
29-06-10|10|7:18|Aerobic|Very warm and Sunny|3
|4|8:01|Recovery|Very warm still|3
30-06-10|Rest||||3
01-07-10|Rest||||3
02-07-10|3.8|7:20|Aerobic|Lovely night|3
03-07-10|14.6|7:58|Med Long|Very warm|3
04-06-10|Rest||||3


No run yesterday,just didnt happen for loads of reasons...

Med 10-15|Aerobic|Vo2|Recovery|Race|Total
3|3|2|2|1|11


Wk 1|Wk 2|Wk 3|Wk 4
37.9|38.9||

Sosa

Date|Miles|Ave pace|Type|Weather|Weeks to Island 5k
05-07-10|12.5|7:01 Overall|Med w/lg int's|Very warm but windy|2
06-07-10|||||2
07-07-10|||||2
08-07-10|||||2
09-07-10|||GSK5 Race||2
10-07-10|||||2
11-07-10|||||2


Missed my key session yesterday so only one last week,but i did one today and i have a tune up race on friday so all is not lost for the 5k although i have doubts about sub 17 now,but will still try.

Todays run was tough and i was delighted with the splits.

4m easy @ 7:29

Mile 1 - 5:59
3 ming jog 7:24p
Mile - 2 - 5:55
3 min jog - 8:02p
Mile 3 - 5:52
3 min jog - 7:32p
Mile 4 - 5:53
3 min jog - 7:46p

5.5m total

3m easy @ 7:17p

As i still cannot see the pace while i do these it was by feel and mile 2 i am really happy with as the last 0.25 of that was up a fairly serious hill when your at sub 6:00 pace.
Could have done another in hindsight but just happy enough with that for today,will introduce more of these i would imagine...

So then,a good start to the week...i will do 40+ this week....killing me that i have not done that since Cork.

Med 10-15|Med w/Intervals|Aerobic|Vo2|Recovery|Race|Total
3||3|2|2|1|12


Wk 1|Wk 2|Wk 3|Wk 4
37.9|38.9||

Sosa

Date|Miles|Ave pace|Type|Weather|Weeks to Island 5k
05-07-10|12.5|7:01 Overall|Med w/lg int's|Very warm but windy|2
06-07-10|4.3|7:11|Aerobic|Drizzly with wind|2
07-07-10|||||2
08-07-10|||||2
09-07-10|||GSK5 Race||2
10-07-10|||||2
11-07-10|||||2


A sneaky run today,didnt think i was going to get one in.

Med 10-15|Med w/Intervals|Aerobic|Vo2|Recovery|Race|Total
3|1|4|2|2|1|13


Wk 1|Wk 2|Wk 3|Wk 4
37.9|38.9||

ManFromAtlantis

i dont know much about the gsk race. is it chip timed (which is always nice) and accurately measured.? many entered? i think the 5km is a nice race . your never too far from the end!
anyhow good luck.

Sosa

ManFromAtlantis wrote: »

i dont know much about the gsk race. is it chip timed (which is always nice) and accurately measured.? many entered? i think the 5km is a nice race . your never too far from the end!
anyhow good luck.

They have it built up as the fastest 5m around,but thats not he case.
Kilmac and Portlaw are much faster,havingsaid that i do iit every year,tshirt and goody bag,a good 300+ entry,good competition and great atmosphere are the main selling points.
Not sure about chip timing,but more and more are going that route

no idea how that little purple face got there,and i can't shift it !

Sosa

Date|Miles|Ave pace|Type|Weather|Weeks to Island 5k
05-07-10|12.5|7:01 Overall|Med w/lg int's|Very warm but windy|2
06-07-10|4.3|7:11|Aerobic|Drizzly with wind|2
07-07-10|4.2|7:22|Aerobic|Very windy|2
08-07-10|||||2
09-07-10|||GSK5 Race||2
10-07-10|||||2
11-07-10|||||2


Just another short run,all i could fit in today.
Should get out twice tomorrow and Friday...i have decided to train through the GSK run on Friday to make up some miles for the week as next week is my target race anyway...

Med 10-15|Med w/Intervals|Aerobic|Vo2|Recovery|Race|Total
3|1|4|2|2|1|14


Wk 1|Wk 2|Wk 3|Wk 4
37.9|38.9||

tisnotover

I won't be making the GSK this year Sosa, going doing a local race instead tonite as a tempo run.

Best of luck with it on Fri anyway. Funny how all three of us are finding it hard to come back after the sub-3 marathon high !!

Sosa

tisnotover wrote: »

I won't be making the GSK this year Sosa, going doing a local race instead tonite as a tempo run.

Best of luck with it on Fri anyway. Funny how all three of us are finding it hard to come back after the sub-3 marathon high !!

ok tno...i am sure our paths will cross again soon...i am seriously thinking of doing the ballycotton 5....

Sosa

Date|Miles|Ave pace|Type|Weather|Weeks to Island 5k
05-07-10|12.5|7:01 Overall|Med w/lg int's|Very warm but windy|2
06-07-10|4.3|7:11|Aerobic|Drizzly with wind|2
07-07-10|4.2|7:22|Aerobic|Very windy|2
08-07-10|6|6:58p|Aerobic|A bit windy|2
09-07-10|||GSK5 Race||2
10-07-10|||||2
11-07-10|||||2


6 junk paced miles this morning,i cut out these type of runs after Dublin last year but after 3m this morning i realised that i was in the middle of one so kept going ,not worried about it though as tomorrow is only an indication of where i am at the for weeks 5k.

Out again tonight with a few of the lads ofr 5/6 where the pace will be slower

Med 10-15|Med w/Intervals|Aerobic|Vo2|Recovery|Race|Total
3|1|5|2|2|1|15


Wk 1|Wk 2|Wk 3|Wk 4
37.9|38.9||

aero2k

tisnotover wrote: »

Funny how all three of us are finding it hard to come back after the sub-3 marathon high !!

Hi tisnotover,

I found it hard to get back to "normal" after Edinburgh, in fact I'm only starting to feel the legs a bit lighter now, and it's been almost 7 weeks.

Don't underestimate the mental tiredness also. I've been reading Tim Noakes and Matt Fitzgerald, and they're moving away from the old models of fatigue being due to fuel depletion, lactic acid etc, to a model where the body has a sort of governor, a bit like cruise control in a car, that stops you going fast enough to damage anything. In a race the brain has to override this to a certain extent, which means the brain ends up fatigued.

I like this brain-rather-than-body-being-in-charge model - the last two marathons I've done have involved a sudden transition from an admittedly fatigued stride to feeling like someone has smashed my legs with a hurley just as I crossed the finish line. Now, my legs had no way of knowing it was the finish, and I'm pretty sure I could have done another few hundred metres, so what's up with the brain?

I have a vague memory of reading an interview with Eddy Merckx where he said that when he retired suddenly in the middle of the '78 season, he felt his body was still in good enough shape to race, but he was mentally drained.

Sosa, sorry for taking over your log, it's as good a place as any to say hello to the southern lads.

Sosa

aero2k wrote: »

Hi tisnotover,

I found it hard to get back to "normal" after Edinburgh, in fact I'm only starting to feel the legs a bit lighter now, and it's been almost 7 weeks.

Don't underestimate the mental tiredness also. I've been reading Tim Noakes and Matt Fitzgerald, and they're moving away from the old models of fatigue being due to fuel depletion, lactic acid etc, to a model where the body has a sort of governor, a bit like cruise control in a car, that stops you going fast enough to damage anything. In a race the brain has to override this to a certain extent, which means the brain ends up fatigued.

I like this brain-rather-than-body-being-in-charge model - the last two marathons I've done have involved a sudden transition from an admittedly fatigued stride to feeling like someone has smashed my legs with a hurley just as I crossed the finish line. Now, my legs had no way of knowing it was the finish, and I'm pretty sure I could have done another few hundred metres, so what's up with the brain?

I have a vague memory of reading an interview with Eddy Merckx where he said that when he retired suddenly in the middle of the '78 season, he felt his body was still in good enough shape to race, but he was mentally drained.

Sosa, sorry for taking over your log, it's as good a place as any to say hello to the southern lads.

No hassle aero....my brain is certainly not drained.
Its the legs that have not come round yet....my brain is the only thing driving me on at the mo.
We will see how i get on tomorrow night.

Sosa

Date|Miles|Ave pace|Type|Weather|Weeks to Island 5k
05-07-10|12.5|7:01 Overall|Med w/lg int's|Very warm but windy|2
06-07-10|4.3|7:11|Aerobic|Drizzly with wind|2
07-07-10|4.2|7:22|Aerobic|Very windy|2
08-07-10|6|6:58p|Aerobic|A bit windy|2
|7|7:12p|Aerobic|Drizzly|2
09-07-10|||GSK5 Race||2
10-07-10|||||2
11-07-10|||||2


Again,faster than planned.
One of the lads read my post from earlier and he was none to pleased that i said i was going out for a slower run with them,so they pushed on and for longer.
Plan was 5/6m around 7:40 ( i thought ),but ended up 7 @ 7:12
So thats 13m for the day around 7:05p in total...so be it.

Looking forward to the race tomorrow night now.
running tired will be dofferent for me and it will be interesting to see how i get on the last 2m..

Med 10-15|Med w/Intervals|Aerobic|Vo2|Recovery|Race|Total
3|1|6|2|2|1|16


Wk 1|Wk 2|Wk 3|Wk 4
37.9|38.9||

village runner

Typical blas. I would have done the same. "This lad is writing that he was going for a slow run is what I would have told the 3rd lad and I would have let him blast it off"
Yes there are some nights when I like to train on my own. 13 miles at that pace should hurt you on miles 4 and 5 tomorrow night.

Sosa

village runner wrote: »

Typical blas. I would have done the same. "This lad is writing that he was going for a slow run is what I would have told the 3rd lad and I would have let him blast it off"
Yes there are some nights when I like to train on my own. 13 miles at that pace should hurt you on miles 4 and 5 tomorrow night.

should do VR...and i am out in the morning aswell.
Decided earlier this week to run this race tired and see where it gets me.

I train on my own nearly all the time so it is always nice to have a bit of company...tomorrow night should be interesting

village runner

Sosa wrote: »

should do VR...and i am out in the morning aswell.
Decided earlier this week to run this race tired and see where it gets me.

I train on my own nearly all the time so it is always nice to have a bit of company...tomorrow night should be interesting

I wouldnt go out in the morning. 30 min will be tough after 13 the day beofre. But I expect you to go under it cos you wont ever want to go over it again.

Best of luck.

tisnotover

aero2k wrote: »

Hi tisnotover,

I found it hard to get back to "normal" after Edinburgh, in fact I'm only starting to feel the legs a bit lighter now, and it's been almost 7 weeks.

Don't underestimate the mental tiredness also. I've been reading Tim Noakes and Matt Fitzgerald, and they're moving away from the old models of fatigue being due to fuel depletion, lactic acid etc, to a model where the body has a sort of governor, a bit like cruise control in a car, that stops you going fast enough to damage anything. In a race the brain has to override this to a certain extent, which means the brain ends up fatigued.

I like this brain-rather-than-body-being-in-charge model - the last two marathons I've done have involved a sudden transition from an admittedly fatigued stride to feeling like someone has smashed my legs with a hurley just as I crossed the finish line. Now, my legs had no way of knowing it was the finish, and I'm pretty sure I could have done another few hundred metres, so what's up with the brain?

I have a vague memory of reading an interview with Eddy Merckx where he said that when he retired suddenly in the middle of the '78 season, he felt his body was still in good enough shape to race, but he was mentally drained.

Sosa, sorry for taking over your log, it's as good a place as any to say hello to the southern lads.

Hiya aero, tx for posting, I feel the mind is def back + the legs are nearly there, I def have d motivation and thats whats keeping me going sane.

I pushed prob a bit too hard in a race a couple of wks ago. Tonite's one was much more controlled, so next time out, I will push harder again, I've no prob in giving the legs the time they want, i'm enjoying it like and certainly enjoying a few lower mileage wks!

Gringo78

aero2k wrote: »

I've been reading Tim Noakes and Matt Fitzgerald, and they're moving away from the old models of fatigue being due to fuel depletion, lactic acid etc, to a model where the body has a sort of governor, a bit like cruise control in a car, that stops you going fast enough to damage anything. In a race the brain has to override this to a certain extent, which means the brain ends up fatigued.

I subscribe to this brain governor idea also. Your brain has a preconceived idea of how fast you can run and for how long and will sometimes not let you run faster if it believes its not possible, it effectively puts the brakes on well before it should rather than let you run yourself completely into the ground. Thats why its so important to break barriers in races....next time you race, mentally your brain relax's the controls as its confident you're not doing anything mad cos you've done that before. Training breaks barriers gradually, picks away at them....racing smashes through them. Bannister breaking the 4 min mile broke barriers for other runners cos their brains suddenly switched to thinking I should be able to do this rather than is it even possible?

Its an interesting idea of Sosa's racing tonight fatigued....I imagine that'll break barriers also as in it'll recalibrate what his brain thinks is an acceptable pace to run with fatigue in the legs.....or if you slump completely in the race it'll reinforce your brains beliefs about not being able to race fast while fatigued.

Sosa

Gringo78 wrote: »

Its an interesting idea of Sosa's racing tonight fatigued....I imagine that'll break barriers also as in it'll recalibrate what his brain thinks is an acceptable pace to run with fatigue in the legs.....or if you slump completely in the race it'll reinforce your brains beliefs about not being able to race fast while fatigued.

No problem being your guinea pig gringo...i will give a full report tonight when i get home.

Sosa

Date|Miles|Ave pace|Type|Weather|Weeks to Island 5k
05-07-10|12.5|7:01 Overall|Med w/lg int's|Very warm but windy|2
06-07-10|4.3|7:11|Aerobic|Drizzly with wind|2
07-07-10|4.2|7:22|Aerobic|Very windy|2
08-07-10|6|6:58p|Aerobic|A bit windy|2
|7|7:12p|Aerobic|Drizzly|2
09-07-10|3|8:06|Recovery|Dull but very warm|2
|||GSK5 Race||2
10-07-10|||||2
11-07-10|||||2


Finally got my recovery run done this week,thoroughly enjoyed it although it was only 3m.

Roll on tonight.....

Med 10-15|Med w/Intervals|Aerobic|Vo2|Recovery|Race|Total
3|1|6|2|3|1|17


Wk 1|Wk 2|Wk 3|Wk 4
37.9|38.9||