One step at a time

smmoore79

Thats a great time considering the hills. And ya still kept sub 29. Well done..Would love to give Ballycotton a go, maybe next year..

tisnotover

well done again Sosa, your 5mile times are very consistent now. next year you'll have to push it to another level!

you weren't far behind Lizzie Lee at all in end, results from last nite here:

https://sites.google.com/site/runninginireland/ballycoyyon_5m_2010

Gringo78

Sosa wrote: »

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.

Of the two runners I told you to watch for...one run 29:16, one ran 28:13 so not sure what happened there! The 29:16 runner ran 2:40 in rotterdam and is possibly aiming for National HM but possibly took things 'easy'. Looking at the results, times look a little bit off for some people, but only 10-15sec. A quote from my race report for this race from last year - eased back on the steep hill section coming up to mile 3 marker, possibly too much.

I think thats actually the key to the race....its a tough one and you need to know the course and possibly the steep hill killed you, attacked it a little too much. Probably similar for TNO. I think people run too hard uphill and too easy downhill, theres a balance that's to be found. I'd say there was a bit of wind also yesterday evening would have disrupted things a little.

Great running though, especially on a course you were not familiar with...never underestimate course familiarity. I've run it twice and I know the first time I hit the hill too hard and was conscious of that last year and then felt I hit it too easy (in hindsight, I probably hit it just right last year) I think your pacing for the rest of the race was pretty good, I don't think you went out too fast or anything.

I hadn't realised you raced last Friday...that has to have had an effect!!

Sosa

tisnotover wrote: »

well done again Sosa, your 5mile times are very consistent now. next year you'll have to push it to another level!

you weren't far behind Lizzie Lee at all in end, results from last nite here:

https://sites.google.com/site/runninginireland/ballycoyyon_5m_2010

Yeah,only 8s in the end,she went off like a rocket,at one stage i reckon she was about 25/30s ahead of me...tried to rein her in on the last mile but didnt get there.
for the first 0.3m of mile 5 the watch was showing 6:13p and i knew i needed at least 5:55 to get under 29...so i gave my all to get that mile down to 5:52...happy with the effort i put in.

Going sub 29 is now what going sub 30 was to me last year....

Gringo78 wrote: »

A quote from my race report for this race from last year - eased back on the steep hill section coming up to mile 3 marker, possibly too much.

I think thats actually the key to the race....its a tough one and you need to know the course and possibly the steep hill killed you, attacked it a little too much. Probably similar for TNO. I think people run too hard uphill and too easy downhill, theres a balance that's to be found. I'd say there was a bit of wind also yesterday evening would have disrupted things a little.

Great running though, especially on a course you were not familiar with...never underestimate course familiarity. I've run it twice and I know the first time I hit the hill too hard and was conscious of that last year and then felt I hit it too easy (in hindsight, I probably hit it just right last year) I think your pacing for the rest of the race was pretty good, I don't think you went out too fast or anything.

I hadn't realised you raced last Friday...that has to have had an effect!!

I did attack the steep hill a bit much alright,but by the time i was nearly to the top the fight had gone....i gave as much as i could then on the down hills to try not lose anymore time.
I did the first 2.5m in 14:04 and felt controlled,if i could have turned around and went back the way i came i would have had a pb last night...
but things are not meant to work out that easy really...are they ?

As for racing 3*5 milers in 13 days,that was just silly,unplanned i may add,the one last week was 10 mins away from the job and i was working that night so it was hard to say no to.

I did enjoy the experience though....497 entries in a 5 miler of a thursday night,how bad

Sosa

Speedy44 wrote: »

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?

No i dont speedy,i was controlled for the first 2.5m,then the fun started.
Read the post to gringo above

As for the hills,i only knew of the bad one,had no clue about the rest...it was not a pleasent surprise

Gringo78

Sosa wrote: »

No i dont speedy,i was controlled for the first 2.5m,then the fun started.
Read the post to gringo above

As for the hills,i only knew of the bad one,had no clue about the rest...it was not a pleasent surprise

I'll admit I've no recollection of the hill early in mile 4 either....apologies for that. All 4 of the ballycotton 5 mile series races are testing.

Sosa

Gringo78 wrote: »

I'll admit I've no recollection of the hill early in mile 4 either....apologies for that. All 4 of the ballycotton 5 mile series races are testing.

Life is full of surprises....

Sosa

13m Med Long

No running yesterday after thursday nights efforts and for the first 4m this morning you would swear i was after doing a 100m week,i was flogged.
I scrapped plans of my usual hilly 14m and turned back towards Superquinn where i knew of two lads running from there at 8am,plan was to do a bit with them and then head back home...10m max, i thought.
Met up with them anyway and did 4x8 min miles along with a nice chat,turned off left then out the tramore road past katie reilly's and headed for home,figured i had 3/4m left.
It turned out to be 5,its been a while since i took these back roads and they were hilly in parts also.

13m @ 7:41p overall and felt better as it went on.

Im heading out to the Woodstown 5 in the morning to do a spot of marshalling,lets hope the sun is shining

A mediocre 32.4m for the week,only 4 days running.

I will enjoy a few sociables tonight

tisnotover

Sosa wrote: »

I will enjoy a few sociables tonight

You won't be the only one, well earned Sosa !

Sosa

Aerobic 8m

Planned intervals today but during the 2m warm up,the legs were like jelly so aborted the idea and just did a handy 8 @ 7:22p ave instead.
I would normally do as many as i could but after the 3 races recently and a few to many Lge Peroni's on Saturday night....the body needed a handy run today.

No idea when i will do these intervals now,with work tonight and tomorrow night,unlikely i will get them done until wed or thurs unless i get up earlyish tomorrow and get them done before work ( highly unlikely )

Sosa

Aerobic 6.3m

I did the first 3m of this way to fast,just felt energetic from the off and went with it...did them in 6:36,6;40 and 6:43...reigned myself in then for the next 3 @ 7:08,7:15 and 7:06p...

Felt great all the way,tempo in the morning.

Sosa

Aerobic 8m

Planned tempo today but i have been very tired this week,dont know if its the 3 races in the last 2 weeks or the night shifts wearing me out or maybe i am just telling myself that i am tired,either way...i was, so i knocked the tempo and just did 8m @ 7:22p and that was hard enough.
I'll see how i am fixed in the morning...might feel invigorated.

tisnotover

Sosa wrote: »

Aerobic 8m

Planned tempo today but i have been very tired this week,dont know if its the 3 races in the last 2 weeks or the night shifts wearing me out or maybe i am just telling myself that i am tired,either way...i was, so i knocked the tempo and just did 8m @ 7:22p and that was hard enough.
I'll see how i am fixed in the morning...might feel invigorated.

Maybe a few days off needed ?? I know though, running is addictive !

Sosa

tisnotover wrote: »

Maybe a few days off needed ?? I know though, running is addictive !

Its generally a few days easy running does the trick for me,once i avoid races,tempos or intervals for a week i come round.

Sosa

Aerobic 6m

I was tired this morning...honest

Took the oppurtunity of doing another 6 tonight as the young fella was doing athletics at the track....went with a group of fellas aiming for around 3:30 in Dublin in 7 weeks time so thought i was safe enough.
Mile 1 8:28...lovely i though,just what the doctor ordered...
Mile 2 7:43...ok steady boys ,dont really want to be going much harder than this tbh
Mile 3 7:31...this is the fastest they will go...or so i thought
Mile 4 6:52...:eek: this was not in the script
Mile 5 7:02...managed to slow them a touch by talking
Mile 6 6:10 ...:eek::eek::eek:,this was my doing in fairness,did the first 0.3 of it around 7:00 pace and then legged in the last 0.7 on my own,no takers to come with me,i felt invigorated.

I wont be going with them for a "handy" run again.

village runner

What you doing sat ? Was heading down for a long run with 15 steady in hte middle. Interest you ?
Time is 10.30am. half course.

Sosa

village runner wrote: »

What you doing sat ? Was heading down for a long run with 15 steady in hte middle. Interest you ?
Time is 10.30am. half course.

It would interest me VR only i am working the w/e unfortunately
Maybe some other time

Sosa

Recovery 7m

Flogged this morning,i just commented on Showry's log yesterday about doing junk miles,something i did none of during training for Cork,but it seeped in big time this week.
Tempo and intervals missed due to general tiredness,but my aerobic runs were to fast anyway and that was the main reason,even with the tiredness i would have gotten either the tempo or intervals done if i slowed down the aerobics.

35m so far this week,i am working Sat,Sun and Mon....i may not run until Tuesday to give myself a break.
Most i will do if i run is 5m on Sunday morning before work.

7m @ 7:42p

Sosa

No posts in a week,the laptop was sick,only got it back today.Review since then.

No running last Saturday or Sunday,i was shattered that week and needed a small break

Monday - Mini Tempo - 5m
Had not planned to run on Monday either but came home from work needing a bit of fresh air...off i went at 9:30pm.Mile 1 downhill @ 6:40 and it felt like 7:40 so i pushed on then for the next 2 @ 6:01 and 5:56...took the foot of the pedal then to do the last 2 @around 7:00 pace...6:29p overall for a monday night after working the w/e was a good blow out.

Tuesday - Intervals + Recovery - 11.5m
2m Recovery after dropping the young fella to school.
Intervals at the RSC with club.2*4min,2*3min,2*2min and 2*1min with 3/4 the recovery
35 min session.....No watch for this one,battery died just as we started.
Tucked in behind one lad who led the way for all of them.He said we did 5:20p for the first 3 segments and close to 5 min pace for the 2*1mins at the end...felt totally in control during the whole session.
3m warm up and 1m warm down.

Wednesday - Recovery - 6m
The legs were heavy after monday and tuesdays efforts,laboured through this at 7:52p

Thursday - Rest

Friday - Aerobic - 6m
Felt great in the rain,clipped along effortlessly at 7:21p

A nice easy 3/4m in the morning with maybe 3*400m at 10k pace,to get me ready for the 10k Sunday morning.
Also next week i am racing a mile for the first time.
I was dropping hints to the coach at the club recently and he announced it to everyone on Tuesday,they also had a 800m race yesterday but with the 10k on Sunday i gave it a miss,he reckoned all it would cost me was 20s on Sunday and as i want to knock 17s off my PB i gave it a miss.

tisnotover

Best of luck in the 10k Sosa !

Sosa

Pre Race 5 Laps of the Park

Dropped the young fella to hurling at 11:30 and scooted across the road to the park for an easy warm up for tomorrow.
Legs have been feeling heavy lately even though i ha dthe 3 good races recently and a good early part to this week...i nned a rub badly,booked in for some torture next Thursday night at 8:30...after my first effort at the mile distance,hopefully i will be celebrating a sub 5 effort.

5 handy laps today at a decent clip,around 7:00 pace felt extremely easy this morning,on laps 2,3,4 i did 400m in 85,84 and 81s...felt controlled and now im looking forward to tomorrows race.
36:16 is my PB,i am going to try get 35:5x...it will be tough as its not the easiest of routes,but it is one that i know every bump and lump of as i've run it hundreds of times
Miles 1 and 2 are easy...3 and 4 are all uphill,thats where your time is won or lost,5 has 2 downhill sections and the rest is straight up the cork road but you could get harsh winds in your face along that stretch.
If i get to 4m in 23:00/23:15 i will be in with a good chance.

Bring it on !

theboyblunder

good luck today sosa. hope you go sub 36

Gringo78

Best of luck today

Sosa

I wish all races were this close to the house,sitting here now rubbing a nice bit of Zum on the troublesome left calf/Achilles area that will be sorted Thursday,i could leave the house at 11:40 and that is only to allow myself 2m of a warm up before the start,i could leave at 11:55 in the car....

Sosa

WLR 10k - 36:57

Not what i wanted to day but realistically i am not in that kind of shape,i was trying to build myself up but i knew it was not going to happen.
Set out on pace...I did 5:40 and 5:50 for the first 2m....sub 36p,all going well so far,then we hit the hills and they were tough,i run these hills nearly every run i do but to race up them is a different ball game....this is the toughest section of the race,m3 and m4,the game was up here and i lost about 40s i reckon,sub 36 gone...PB gone ( 36:16 ),then i lost interest,even though we had 2 nice downhills and flat for the rest i just didnt have it in the legs,upper body was perfect,i could have had a conversation with someone if there was anyone with me.
Clipped through the last 2m around 5:50p and then got in on the track for the last 0.2 and sprinted home.
I was fine after about 30s afterwards,but my legs were dead,felt like i was carrying weights on them.
I needed that rub badly,i would have had a better race if i got that done.
Coupled with the heat that was in it...it was not all lost,just another indicator that i need to do some proper speedwork over the winter to get where i want to be.

since the first 3 months of the year ( when i was flying ),i have not gotten near any of my PB's (excluding cork,where i knew i was going to smash 3:14 )...its dissapointing,but i just have to work a bit harder and it will come.

Target Times for 2011

5k - sub 17 ( PB 17:45 )
4m - sub 22 ( 22:18 )
5m - sub 28 (28:24 )
10k - sub 35:30 (36:16 )
10m - sub 60 (60:36 )
Half - sub 80 (83:37 )

The 5k and the half are certain PB's i will smash soon,the rest are much tougher.

Lofty targets reading them but with no marathon for me next year i wont get that lull in leg speed that i am experiencing since cork,even with the new arrival in 7 weeks,mileage will drop but it will mostly be fast stuff,and i am thinking of getting a lesson or 2 in technique....that alone could knock at least 5s a mile off my pace ( so i am told )

As the name of the log goes....one step at a time...and i have taken a few this year....Rome was not built in a day !

seanynova

well done today, still a strong run considering youlost interest!
some nice targets for next year also!

Krusty_Clown

Damnit, I had high hopes for you, but a winter of lower mileage with speed will see you in top form in the new year, particularly with no marathon to mess up the plans. I eagerly await the results from the post-hibernation Sosa.

Lofty targets indeed, but I have little doubt they're very achievable for you. When's the first big 10 miler next year? I wouldn't mind another pop at a sub-60.

tisnotover

I thought you'd get what u were after today Sosa. A hilly course is a different story tho+makes things much trickier when ure after PB's, epsecially with the little margin there is at the pace ure running these days!

Some nice goals tho set out for yourself, i've no doubt you'll hit them!

theboyblunder

smashing time for an off-day sosa...

I like your style - sticking nexts years targets up. Id say you'll get them too. Im trying to get faster over shorter distances myself so I'll be following with interest.

Sosa

Krusty_Clown wrote: »

When's the first big 10 miler next year? I wouldn't mind another pop at a sub-60.

Dungarvan hold a great 10 miler the last Sunday in january...around 1000 entries,easily accessible start line and good fair route.
Its my A goal next year.
1pm start if i remember correctly and with the new road opened up,should not be the journey it once was,if you were interested.