One step at a time

Sosa

seanynova wrote: »

every 5m race your knocking over 25secs off the previous one.....sub28:30 is on the cards alright!!

Just trying to get back to where i was before i started training for Cork,seany...i ran 28:24 in Feb and 28:39 2 weeks before Cork...so i am getting there.

Gringo78 wrote: »

That guy was a different lad....results are up and I see he ran a PB but missed put on sub 30 by 2 sec..I'm sure he'll get it in ballycotton. Looks like the midleton lad from our sub 3 group didn't run even though he organised the bus down...maybe he's injured.

Great time...you're in suitably formidable form for ballycotton....looking forward to a great race

Looking forward to Ballycotton more and more but as i dont know the course...no idea how fast i will go.

Sosa

4.3m Recovery

A true recovery run today,felt awful starting out,tired from the last few days and late night last night,no plans to run today but another gap opened up so off i went without a further thought.
First few steps were almost cruel and contemplated going straight back in the door....but as alway kept going and soon came around,met SG coming the opposite direction so turned around and came back with him and did an extra loop around by my house to make up 4.3 in total @ ave 8:05p.
Feeling refreshed now,thankfully...supposed to e intervals tomorrow as i cannot do them Tuesday.

There is another race on in Ballinameela this coming friday supposed to be the fastest 5m around ( faster than Kilmac and Portlaw,where i set my 2 fastest times this year ),first i heard of it was after the race friday night,i was handed a flyer,i thought it wasn't on this year...dont really want to be doing 3*5m races in 15 days (Ardmore,B'meela,B'cotton) but the lure of a fast course is appealing and it would just serve as a longer (and faster ) tempo that i would be doing on Thurs/Fri anyway....hmmm interesting.

Total for the week : 41.8m
Happy to get over the 40,after missing monday and tuesdays being cut short i had a good end to the week.

ManFromAtlantis

do you really think the race was 5.03 miles or just the race line you took? good last mile in fairness.

Sosa

ManFromAtlantis wrote: »

do you really think the race was 5.03 miles or just the race line you took? good last mile in fairness.

Not sure,The Dromana and GSK 5 milers recently were 5.00m on the button...that was without even thinking about race line...the same in ardmore but it ended up 5.03...so who knows .

The first 4m beeped at the marks...it was the last mile that was off

Sosa

Intervals on Grass

Good session today,undecided if i am going to race friday night so i only did 6 sets.

2m down to RSC @ 7:29p

3.35m interval session http://connect.garmin.com/activity/44789179
Happy with these,felt easier and they were faster than last week.

3.65m home @ 7:18p

9m total

Sosa

Med Long

Out the door at 7am this morning,had to get this done early today or miss the med long this week as im working the w/e.
Perfect morning for it,took a nice challenging route with 9 decent climbs to get through,slowed a touch on them but sped up afterwards to keep the miles mostly the same.

13.5m @ 7:19p

Will more than likely do Ballinameela on Friday,undecided wether its a tempo or race for me yet.

showry

Sosa wrote: »

Intervals on Grass

Good session today,undecided if i am going to race friday night so i only did 6 sets.

2m down to RSC @ 7:29p

3.35m interval session http://connect.garmin.com/activity/44789179
Happy with these,felt easier and they were faster than last week.

3.65m home @ 7:18p

9m total

Hey Sosa, I think I saw you going into the RSC just as I was leaving. I gave you a shout but I don't think you heard me.

Sosa

showry wrote: »

Hey Sosa, I think I saw you going into the RSC just as I was leaving. I gave you a shout but I don't think you heard me.

Ah showry,long time no see...i didnt see you at all,pity,i could have dragged you up for a few intervals

Hows the cycling going for you ?
I have not seen your name on any of the (running) results this year...

Ballinameela this Friday night,why dont you dust off the runners and join in the fun

showry

Sosa wrote: »

Ah showry,long time no see...i didnt see you at all,pity,i could have dragged you up for a few intervals

Hows the cycling going for you ?
I have not seen your name on any of the (running) results this year...

Ballinameela this Friday night,why dont you dust off the runners and join in the fun

I'd just finished an intervals session sham.
I was thinking about Ballinameela but the youngfella's become a hardcore blues fan this year and I think he's taking me to Turner's Cross on Friday night.

Sosa

showry wrote: »

I'd just finished an intervals session sham.
I was thinking about Ballinameela but the youngfella's become a hardcore blues fan this year and I think he's taking me to Turner's Cross on Friday night.

also coming up is the ballycotton 5m next thursday night,
Woodstown 5m the Sunday after,and on Sept12th a good 10k down here starting and finishing at the RSC...1000+ entries every year
Spoilt for choice

Sosa

6.2m Recovery

I was out in Tramore dropping the young fella at a party so decided to run the Splashworld 10k route as a recovery....reminded me how tough it was to race this route...7:46p overall.

http://connect.garmin.com/activity/45211893

Sosa

29:03 at the Ballinameela 5 last night...report later

Sosa

Ballinameela 5m Race 29:03

http://connect.garmin.com/activity/45459460

Only did this because i was working last night and this race is 10 mins awayfrom the job,didnt want another race sandwiched inbetween Ardmore and Ballycotton next week but what the hell.

This route was billed as the flattest race around and it was flat,im just not sure if its faster than Kilmac or Portlaw,maybe because i was flying when running both those early in the year and last night i was not really feeling it.

Anyway got up to ballinameela in plenty of time,fantastic facilities they have up there for such a small village,i was surprised.
Off we went on time and with 2 fast miles to start with of 5:37 and 5:45 i had a fleeting thought of sub 28:30 here,but what has happened recently is the third mile blues,i dont feel wrecked or anything i just seem to slow for some reason...a 6:01 mile put paid to sub 28:30 and i got a bit pissed off and did another mile just under 6 for mile 4,then i heard alot of noise behind me and it was a clubmate who had hunted me down and come up beside me,he pushed on even though he looked like he was going to collapse and wanted it more over the final mile,i was happy to finish off with a 5:40 mile but he beat me by 4s...he wanted it more,simple as that.

Still,it served as a good run for me,3 fast miles in there,i just need to find another 2 next Thursday :rolleyes:.

It clocked as 5.00m again which is great precision distance from WWAC.
Actually just looked at the elevation...it was officially the flattest 5m i have done,just not in the right shape for a PB attempt last night.
I will be back.

tisnotover

Very nice time all same Sosa, I know its not a PB for ya, but the race will stand to ya for Ballycotton, epsecially on how to watch out for the 3rd mile.

The 3rd mile in Ballycotton, needs your best attention as it has a sharp (but short hill in it), don't switch off or Gringo will have ya !

Sosa

tisnotover wrote: »

don't switch off or Gringo will have ya !

Oh i know...i have been burned before

Sosa

Recovery 4.2m

Had planned to do this tomorrow but was up early this afternoon so got it out of the way....8:02 Pace

40.4m for the week

Sosa

Je$us,you take a couple of days off round here and your the forgotten man,deep down on p4 i was ....

5.2m Aerobic w/2*2mins @ sub 5:30p ( 1.1m )

I have not run since Saturdays short,slow rec run,i was never running Sunday anyway and yesterday i was just shagged after the 3 night shifts i did over the w/e so gave it a miss.
woke up this morning and the legs were still like lead and didnt fance a run today either but dropped the young fella off to Cúl Camp ( hurling ) and ran from the park.
I did 5.2m @ 7:08p which felt difficult on the hills but easy elsewhere.
Got back to the park then for a bit of a stretch and then did 2*2mins @ 5:28p and 5:27p w/90s rec in between.

A 6m recovery tomorrow morning and i should be good to go Thursday night in Ballycotton.

Total - 6.3m @ 7:00 Pace

seanynova

heading down to ballycotton also so might see ya down there!
doing this as a tempo run, not racing it though...

if i dont get a chance to see ya, good luck

Sosa

seanynova wrote: »

heading down to ballycotton also so might see ya down there!
doing this as a tempo run, not racing it though...

if i dont get a chance to see ya, good luck

I'll look out for ya seany...will you be recognisable ?
I met VR at the dungarvan 10 earlier in the year and he was wearing his lovely yellow gloves

I should be wearing my blue Wat AC singlet,cannot imagine many (if any) will be up there.

seanynova

Sosa wrote: »

I'll look out for ya seany...will you be recognisable ?
I met VR at the dungarvan 10 earlier in the year and he was wearing his lovely yellow gloves

I should be wearing my blue Wat AC singlet,cannot imagine many (if any) will be up there.

ok cool, not sure how you will recognise me but i think im going to go in some sort of colour co-ordination....have blue runners, black shorts and edinburgh marathon blue tech t-shirt....

sure ill look out for the WAC singlet anyway...

tisnotover

Hiya, race info now up here:

http://corkrunning.blogspot.com/

and here:

http://www.ballycottonrunning.com/Summer%20Series%20Results/Ballycotton%20%275%27%20Entries.pdf

Forecast looks good!

Sosa

4.1m Recovery

A light casual stroll around the city this afternoon @ 7:42p ave.

Ballycotton...here i come.

showry

Sosa wrote: »

4.1m Recovery

A light casual stroll around the city this afternoon @ 7:42p ave.

Ballycotton...here i come.

good luck tomorrow Sosa, have done that race a couple of times and enjoyed it, despite what I may have said immediately afterwards. Beautiful spot on a sunny evening

Sosa

showry wrote: »

good luck tomorrow Sosa, have done that race a couple of times and enjoyed it, despite what I may have said immediately afterwards. Beautiful spot on a sunny evening

Thanks Showry...i am looking forward to heading up there...might spur me on to do the full 10 next year,it always seemed to much hassle to me.

ManFromAtlantis

ya best of luck. weather looks promising.

Gringo78

Best of luck this evening. Keep the concentration!

village runner

Best of luck. 28.36 at a guess.

Sosa

Ballycotton 5m 28:55

I have been guilty in the past of not giving 100% in races but i said to myself heading up there tonight that i was not going to let that happen,i went to the bother of travelling to Cork of a Thursday night,i was going to give it my all.

Left work at 5:30,i was informed that it would take me an hour to get to ballycotton from the job...it took me 45 mins...so i was parked up and heading down to register really early...no harm done did 3.5m in total warm up stopping every now and then to walk...
The race got delayed then,some fella shouting that it would be 7:45 start...so off for another half mile with tno...itching to get started.

Off we went eventually...and the pace was hectic,a bit of jostling to get some sort of position and i was on my way...a lot of people passing me during the first half mile and i was going 5:20p early doors !
Slowed a bit for the second half of mile one to pass through the marker in 5:33...happy with that...tipping away nicely through a handy enough second mile,trying to keep tabs on my pace as i tend to fall asleep sometimes...got through that mile in 5:43...all going well...
Into mile 3 and the first half of that was flat enough also,really going well now at this stage and passed through 2.5m in 14:04 ....well on target for a good PB.
Thats where the fun ended and the work began...the second half of that mile consisted of 2 hills,the first was a hard enough climb when you are trying to maintain 5:40 pace and the second was short but very steep and by the top of it i had nearly resorted to walking,glad to see the 3m mark just around the corner ( did that mile in 6:01...lost about 30 seconds on the two hills there ) and then thankfully a nice downhill section....needed that badly...bombed down the hill,only to be greeted by another hill...jesu$,no respite here with these blasted hills...tried to go as fast as i could through this mile to keep some sort of time alive...PB was gone on the two hills on the tail end of mile 3,could not afford to lose anymore time...managed to do it in 5:44...really happy to see that flash on the watch as it beeped for mile 4...one more to go...come on keep going i said...
Mile 5 was the hardest i have grinded since i started setting goals for myself...it was hard work...it was not the hardest mile you will ever run ,up and down rolling country road with a bit of wind coming in off the sea for company,but after the 4 tough ones i had just completed i didnt have much left in the tank,which is dissapointing as i always have a good last mile in me...
Managed to do it in 5:52 to nip under the 29 mark...28:55.

http://connect.garmin.com/activity/46273186

Effortwise it felt like a PB,but realistically i was 31s off...
I wonder did others find it as hard,i know tno felt it also.

Good to meet up with tno and seanynova,nice to have a few boardsies about....

Thats 3*5m races in the last 13 days,28:52,29:03 and 28:55 tonight.
Not really the way to go about it,looking back i should have skipped last fridays run as tonight was a bigger race.
There is another 5 miler on this Sunday in Woodstown (15 mins away),i am not racing it,i will bring the young fella out to watch instead.
No racing for me now until Sept 11th,where i have a local 10k.
I am looking for a PB there...36:16 is the mark,i want sub 36

Jesu$ i have been typing a long time :eek:

seanynova

well done again last night, good time....i found the tail end of mile 3 tough also, it almost ground me to a hault on the 2nd loop....short but steep like....and i wasnt running at sub5:45 pace!!

maybe a break from the racing till the 10k will give you a better chance of a PB there....

Speedy44

congrats on a geat effort Sosa. Agree with Seanynova on the need for a break from racing, they definitely stay in your legs for a while (speaking from experience).

Do you think you wnet out a tad fast, or was that the plan with the hills coming up in the 2nd half of the race?