One step at a time

Sosa

Date|Miles|Ave pace|Type|Weather|Days to Go
25-01-10|13.1|6:51|Med Long|Lovely Morning|6
26-01-10|8.5|7:16|Aerobic|Like early Spring|5
27-01-10|7|w/5k in 18:12|Tempo|A bit cool|4
28-01-10|||||3
29-01-10|||||2
30-01-10|||||1
31-01-10|||||Race Day


Dont really know how accurate that was tbh.
It was 5k on the garmin but i did it in the park which is marked out every 200m,one complete lap is 1k,the first lap beeped on the watch just before i got to the marker and every other after that also,i finished 130m before the mark.
The way i look at it is the path was there for many years before someone decided tomark it out and it is conveniently exactly ( to the metre ) 1k around !
So i may be right but who knows

Splits :
3:43
3:39
3:36
3:37
3:35

I will take a day off tomorrow,then a handy 6 on Friday and an even handier 4 Saturday morning.

Med|Med w/tempo|Aerobic|Tempo|Vo2|Recovery|Total
3|1|7|2|1|2|16


Wk 1|Wk 2|Wk 3
60.3|60.6|

tisnotover

Hey Sosa, I saw on another thread that you were asking about the Cork Marathon. I'm just thinking (based on where your at in training at moment), that a closer marathon might suit you better for the sub-3 attempt, less waiting too?

There's that one on in Limerick in May (don't know much about it tbh), anyway, something to think about...

Sosa

tisnotover wrote: »

Hey Sosa, I saw on another thread that you were asking about the Cork Marathon. I'm just thinking (based on where your at in training at moment), that a closer marathon might suit you better for the sub-3 attempt, less waiting too?

There's that one on in Limerick in May (don't know much about it tbh), anyway, something to think about...

I saw the Limerick one alright,but if i go ahead with it i reckon Cork will suit me better.
I have 4 races in the next 6 weeks,then i would have a handy week to get ready for a 12 week program for Cork.
Only thing is i will be sacrificing,the rest of June and part of July while recovering from it.

The beauty of Dublin is that its more or less the end of the road running season.

tisnotover

Good stuff, nice to line up a few races, you are in top-form so PB's should be well threatend by ya. No reason why ya can't do both Cork and Dublin.

Sosa

tisnotover wrote: »

Good stuff, nice to line up a few races, you are in top-form so PB's should be well threatend by ya. No reason why ya can't do both Cork and Dublin.

Yeah,a nice spread aswell.
a 10m,2x5m and a 10k...with a 4m to follow in March.

village runner

Sosa wrote: »

Yeah,a nice spread aswell.
a 10m,2x5m and a 10k...with a 4m to follow in March.

where is the 2nd of the 5 milers ? kilmacthomas been one of them.

Sosa

village runner wrote: »

where is the 2nd of the 5 milers ? kilmacthomas been one of them.

Theres one in Dunhill on Sat 13th @ 12...a hilly run,not one for a pb.

http://www.runireland.com/results/anne-valley-5-mile-challenge

Theres also another in the city,rumour has it the same w/e as the Mallow 10,it was supposed to be on last week but it wasn't for some reason.
I'll let you know.

Sosa

Date|Miles|Ave pace|Type|Weather|Days to Go
25-01-10|13.1|6:51|Med Long|Lovely Morning|6
26-01-10|8.5|7:16|Aerobic|Like early Spring|5
27-01-10|7|w/5k in 18:12|Tempo|A bit cool|4
28-01-10|Rest||||3
29-01-10|6.2|7:11|Aerobic|Very Windy|2
30-01-10|||||1
31-01-10|||||Race Day


A bit sluggish today,went for a rub yesterday in the phsyio,badly needed as the calves were crying out for a fix.
Its only my third ever rub down and i am always a bit off the next day,hope to be back to normal tomorrow.

Med|Med w/tempo|Aerobic|Tempo|Vo2|Recovery|Total
3|1|8|2|1|2|17


Wk 1|Wk 2|Wk 3
60.3|60.6|

Gringo78

with that 5km tempo you should be going for sub 60 no question. you are able for it, time to start believing. best of luck sunday.

showry

all the best Sunday Sosa, will see you there

Sosa

showry wrote: »

all the best Sunday Sosa, will see you there

Will do,looking forward to the grub already

Sosa

Gringo78 wrote: »

with that 5km tempo you should be going for sub 60 no question. you are able for it, time to start believing. best of luck sunday.

Easier said than done,Gringo
Trying to put 10 sub 6's together is another thing,the idea of it makes it tired...i am aiming for sub 62 and will be very happy to get that.

Sosa

Date|Miles|Ave pace|Type|Weather|Days to Go
25-01-10|13.1|6:51|Med Long|Lovely Morning|6
26-01-10|8.5|7:16|Aerobic|Like early Spring|5
27-01-10|7|w/5k in 18:12|Tempo|A bit cool|4
28-01-10|Rest||||3
29-01-10|6.2|7:11|Aerobic|Very Windy|2
30-01-10|4.5|7:22|Aerobic|Hope its like this tomorrow|1
31-01-10|||||Race Day


Looking forward to tomorrow

Med|Med w/tempo|Aerobic|Tempo|Vo2|Recovery|Total
3|1|9|2|1|2|18


Wk 1|Wk 2|Wk 3
60.3|60.6|

Peckham

Cracking weather out there today. Hope you get the same tomorrow, and a result that you deserve. Best of luck Sosa.

Speedy44

Best of luck tomorrow Sosa. All the work is done so just get stuck in and enjoy the day.

Krusty_Clown

Give it socks Sosa! Have a great race.

Sosa

Date|Miles|Ave pace|Type|Weather|Days to Go
25-01-10|13.1|6:51|Med Long|Lovely Morning|6
26-01-10|8.5|7:16|Aerobic|Like early Spring|5
27-01-10|7|w/5k in 18:12|Tempo|A bit cool|4
28-01-10|Rest||||3
29-01-10|6.2|7:11|Aerobic|Very Windy|2
30-01-10|4.5|7:22|Aerobic|Hope its like this tomorrow|1
[EMAIL="31-01-10|12|w/10@6:04|Race|Fantastic Day|Race"]31-01-10|12|w/10@6:04|Race|Fantastic Day|Race[/EMAIL] Day


Race Report

Went into this thinking that if i didnt get under 62 i would not be happy.
Training has gone fantastic the last few weeks,streets ahead ( quality wise ) on what i was doing for Dublin,and i got my rewards 60:37.
I did the first mile in 6:12 as i now realise that a slower first mile is the way to go for me,it sets a platform for the rest of the race.
M2 i did slighty quicker to get there in 12:05.../m3&4 were a real struggle,got a stitch and a slight pain in my right shoulder ? ? ?,but my mate Sungod always told me that 2 miles are never the same,get to the next marker and worry about it then,which i did giving showry a holla ( he was good enough to mind a small bottle of high 5 for me ),he shouted back...24:20...then i plugged away and got to halfway in 30:33...happy with that,but felt that sub 61 was going to be a real effort.
Then took the acute left turn which was welcome as the next mile was flat with a slight breeze behind us.Got to m6 in 36:40,down the hill then,tipping away very nicely,got to m7 in 42:40...felt great and said to myself 3 more 6 min miles to get comfortably under 61.
At this stage i was feeling good about the whole thing and i was passing alot of people,this only helped me.got to m8 in 48:38...going great but then the tough ninth mile,back out on the main road into a breeze and uphill,got through it to get to m9 in 54:40...gave everything over the last mile to pass a few and get home in 60:37...delighted.

So great day for me and we say it everyear,what a race...fantastic organisation,marshalling and a good banter about.
Add to that ideal conditions and a fair course and it makes up one of the racing highlights of the year.
Well done WWAC.

1m warm up and 1m warmdown also


Med|Med w/tempo|Aerobic|Tempo|Vo2|Recovery|Race|Total
3|1|9|2|1|2|1|19


Wk 1|Wk 2|Wk 3
60.3|60.6|51.3

tisnotover

excellent Sosa, just rewards for quality training!!

Krusty_Clown

Great running Sosa. Strength to strength. You're flying.

theboyblunder

great stuff! brilliant time sosa

village runner

Well done today Sosa. Good to meet you.
You were going very well at 10km when you passed me.
Keep it up.

Gringo78

Gringo78 wrote: »

with that 5km tempo you should be going for sub 60 no question. you are able for it, time to start believing. best of luck sunday.

I stand by earlier comments! savage run, well done, just rewards for such good quality consistent training.

Slogger Jogger

Great running Sosa, well done.

Sosa

Date|Miles|Ave pace|Type|Weather|Days to Go
01-02-10|6|8:03|Recovery|Cool but nice|20
02-02-10|||||19
03-02-10|||||18
04-02-10|||||17
05-02-10|||||16
06-02-10|||||15
07-02-10|||||14


I am keeping the tables going right up to my next target race...The Kilmac 5 on Sunday 21st Feb,i have another race the week before but will be holding back a bit for Kilmac.

Just a recovery trot this morning after yesterdays efforts,a slight pull/strain behind my right knee,it came on me straight after the finish yesterday,i'm sure its nothing,i will keep an eye on it though.

Med|Med w/tempo|Aerobic|Tempo|Vo2|Recovery|Race|Total
|||||1||1


Wk 1|Wk 2|Wk 3
||

Abhainn

Good man Sosa. 4 mins improvement in a year?

Sosa

Abhainn wrote: »

Good man Sosa. 4 mins improvement in a year?

4:04

Gringo78

3rd Place Team title thanks to your run also Sosa, well done!

Sosa

Gringo78 wrote: »

3rd Place Team title thanks to your run also Sosa, well done!

Just had a look there Gringo,how bad....

Speedy44

Great going Sosa, don't you love it when a plan comes together :-)
Sub 60 next time out.

Sosa

Speedy44 wrote: »

Great going Sosa, don't you love it when a plan comes together :-)
Sub 60 next time out.

I dont know Speedy,we will se how things go...
Not to many 10 milers about tbh.
I didnt enter Ballycotton,Mallow next week is to soon to go at it again,dont think i would travel to Kilnaboy in April (co.clare)There is a 10m in Villierstown (close to dungarvan) in May,but not sure of the course...could be undulating :eek: