One step at a time

Speedy44

Sosa wrote: »

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:

There is also one in Craughwell Co. Galway on March 14th if your interested. Thats where I'm attempting my sub 62 !

aero2k

Hi Sosa,

Congrats on a wonderful run - of course now you're into 2:50 marathon territory, so no pressure...!:D

misty floyd

Speedy44 wrote: »

There is also one in Craughwell Co. Galway on March 14th if your interested.

That one is full according to the organiser on the events forum.

Sosa

aero2k wrote: »

Hi Sosa,

Congrats on a wonderful run - of course now you're into 2:50 marathon territory, so no pressure...!:D

Not a chance.....I dont even want it,im not greedy

Speedy44 wrote: »

There is also one in Craughwell Co. Galway on March 14th if your interested. Thats where I'm attempting my sub 62 !

To far for me

Sosa

Date|Miles|Ave pace|Type|Weather|Days to Go
01-02-10|6|8:03|Recovery|Cool but nice|20
02-02-10|10|7:16|Aerobic|Very dark but rain held off|19
03-02-10|||||18
04-02-10|||||17
05-02-10|||||16
06-02-10|||||15
07-02-10|||||14


felt great this morning,run felt easy...thank god !


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


Wk 1|Wk 2|Wk 3
||

Sosa

Date|Miles|Ave pace|Type|Weather|Days to Go
01-02-10|6|8:03|Recovery|Cool but nice|20
02-02-10|10|7:16|Aerobic|Very dark but rain held off|19
03-02-10|9|w/5 in 30:18|Tempo|Miserable|18
04-02-10|||||17
05-02-10|||||16
06-02-10|||||15
07-02-10|||||14


Planned aerobic run but after 6:22 first mile,decided to make it a tempo.
M1-6:22
M2-6:03
M3-5:56
M4-5:58
M5-5:57

A bit quick maybe,but felt good,kept it at 5 as M6 was uphill and i didnt fancy legging it up that.

6:28 Pace Overall

Will have to check the watch later,reckon it could be a bit off.
I was messing around with the calibration.
But even if it is off,its only slightly (maybe 10s a mile),still a good session.


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


Wk 1|Wk 2|Wk 3
||

asimonov

Great running recently Sosa, you are in good shape, i think you are right to think about a marathon sooner rather than later, making hay and all that. keep it going.

Sosa

Date|Miles|Ave pace|Type|Weather|Days to Go
01-02-10|6|8:03|Recovery|Cool but nice|20
02-02-10|10|7:16|Aerobic|Very dark but rain held off|19
03-02-10|9|w/5 in 30:18|Tempo|Miserable|18
04-02-10|5|7:10|Aerobic|Threadmill|17
05-02-10|||||16
06-02-10|||||15
07-02-10|||||14


Threadmill only option today,young fella in at swimming lesson so i nipped up for a handy 5m.
Not what i wanted,but better than nothing.


Med|Med w/tempo|Aerobic|Tempo|Vo2|Recovery|Race|Total
||2|1||1||4


Wk 1|Wk 2|Wk 3
||

showry

I'd say Kilmac can't come quick enough champ!
I have your gloves, I'll give them to you there.

Sosa

showry wrote: »

I'd say Kilmac can't come quick enough champ!
I have your gloves, I'll give them to you there.

can't wait for it.....mind those gloves....penny's finest
2 pairs for €1:50 ...you cant go wrong.
Are you running this one ?
They better have the coffee cake afterwards,thats the real reason i'm going !

Sosa

Date|Miles|Ave pace|Type|Weather|Days to Go
01-02-10|6|8:03|Recovery|Cool but nice|20
02-02-10|10|7:16|Aerobic|Very dark but rain held off|19
03-02-10|9|w/5 in 30:18|Tempo|Miserable|18
04-02-10|5|7:10|Aerobic|Threadmill|17
[EMAIL="05-02-10|16|w/12@6:44|Med Long|Fantastic Day|16"]05-02-10|16|w/12@6:44|Med Long|Fantastic Day|16[/EMAIL]
06-02-10|||||15
07-02-10|||||14


Great run this morning,planned 10 @ sub 6:50 and if i was ok push on for 12.
Well,didnt feel great but still did the 12,legs suddenly got tired yesterday,delayed reaction from Sunday i suppose ( legs were perfect Mon-Wed).
Happy to get this done,was hoping to get 60 done this week,but it will be 55 max,i will see how i am in the morning...i might just do 6 and freshed up for a good week next week.

First 12 in 1:20:49 - 6:44p
Last 4 in 29:44 - 7:26p
Overall - 1:50:01 - 6:52p ( happened again )

Listened to my first ever audio book enroute,Lee Child-Killing Floor...i am enjoying it,the story is only alright,but to have some fella reading to you is soothing.
Thanks Krusty...you planted the seed !

Med|Med w/tempo|Aerobic|Tempo|Vo2|Recovery|Race|Total
1||2|1||1||5


Wk 1|Wk 2|Wk 3
||

village runner

Your going well. Another good run.

Sosa

Date|Miles|Ave pace|Type|Weather|Days to Go
01-02-10|6|8:03|Recovery|Cool but nice|20
02-02-10|10|7:16|Aerobic|Very dark but rain held off|19
03-02-10|9|w/5 in 30:18|Tempo|Miserable|18
04-02-10|5|7:10|Aerobic|Threadmill|17
05-02-10|16|w/12@6:44|Med Long|Fantastic Day|16
06-02-10|6|7:44|Recovery|Nice and Bright|15
07-02-10|Rest||||14


Ran as i felt today,didnt look at the watch until i stopped,thought i was going around 7:30p...i was wrong.
Legs were heavy and tired.
Rest up now today and tomorrow and back into in on Monday.

Only 52 for the week,planned 60 but got tired near the end of the week.

Med|Med w/tempo|Aerobic|Tempo|Vo2|Recovery|Race|Total
1||2|1||2||6


Wk 1|Wk 2|Wk 3
52||

Sosa

Date|Miles|Ave pace|Type|Weather|Days to Go
[EMAIL="08-02-10|14.6|w/12@6:51|Aerobic|Dark,but"]08-02-10|14.6|w/12@6:51|Aerobic|Dark,but[/EMAIL] fine|13
09-02-10|||||12
10-02-10|||||11
11-02-10|||||10
[EMAIL="12-02-10|16|w/12@|||10"]12-02-10|||||10[/EMAIL]
13-02-10|||||9
14-02-10|||||8


Felt better as it went on this morning,hope to round up to 20m for the day later.

Overall : 7:01p

Med w/pmp|Aerobic|Tempo|Vo2|Recovery|Race|Total
2|2|1||2||7


Wk 1|Wk 2|Wk 3
52||

Sosa

Date|Miles|Ave pace|Type|Weather|Days to Go
08-02-10|14.6|w/12@6:51|Med w/pmp|Dark,but fine|13
08-02-10|5.4|7:29|Aerobic|Lovely night|13
09-02-10|||||12
10-02-10|||||11
11-02-10|||||10
12-02-10|||||10
13-02-10|||||9
14-02-10|||||8


Just the 5.4 to round up to 20 for the day,good start to the week.

Med w/pmp|Aerobic|Tempo|Vo2|Recovery|Race|Total
2|3|1||2||8


Wk 1|Wk 2|Wk 3
52||

Sosa

Date|Miles|Ave pace|Type|Weather|Days to Go
08-02-10|14.6|w/12@6:51|Med w/pmp|Dark,but fine|13
08-02-10|5.4|7:29|Aerobic|Lovely night|13
09-02-10|10.3|7:07|Aerobic|Perfect|12
10-02-10|||||11
11-02-10|||||10
12-02-10|||||10
13-02-10|||||9-Race
14-02-10|||||8


Trying to get the bulk of the miles done early this week as i have a race on Saturday,although its not a target race,i still dont want to be wrecked heading out there.


Med w/pmp|Aerobic|Tempo|Vo2|Recovery|Race|Total
2|4|1||2||9


Wk 1|Wk 2|Wk 3
52||

village runner

With two A races in two weeks after it you are dead right to put in hte miles this week.
Where is this race ?

Sosa

village runner wrote: »

With two A races in two weeks after it you are dead right to put in hte miles this week.
Where is this race ?

Dunhill,its a tough one,similar to Clashmore (maybe not quite as tough).
But just remembered that my son has Karate at 12:15...so probably will skip it,cos even if the wife brought him in the car i would have no way out there or back as none of the lads are doing it.
Will make final decision late in the week,but no big deal if i miss it with Kilmac and Dungarvan the ones i really wanted to have a cut off anyway.

village runner

Sosa wrote: »

Dunhill,its a tough one,similar to Clashmore (maybe not quite as tough).
But just remembered that my son has Karate at 12:15...so probably will skip it,cos even if the wife brought him in the car i would have no way out there or back as none of the lads are doing it.
Will make final decision late in the week,but no big deal if i miss it with Kilmac and Dungarvan the ones i really wanted to have a cut off anyway.

Did i hear of a 4 mile race i waterford thursday night ??
Would have been nice to have dungarvan 10km and Kilmacthomas 2 weeks apart.
I have to do a long one sunday and want to try a pmp run sat if i can manage it. Cant afford to taper for kilmacthomas but i will go easy week before dungarvan 10km.
How do you put thanks from at the bottom of a message ?? Stupid q.

Speedy44

Sosa wrote: »

Date|Miles|Ave pace|Type|Weather|Days to Go
08-02-10|14.6|w/12@6:51|Med w/pmp|Dark,but fine|13
08-02-10|5.4|7:29|Aerobic|Lovely night|13
09-02-10|||||12
10-02-10|||||11
11-02-10|||||10
12-02-10|||||10
13-02-10|||||9
14-02-10|||||8


Just the 5.4 to round up to 20 for the day,good start to the week.

Med w/pmp|Aerobic|Tempo|Vo2|Recovery|Race|Total
2|3|1||2||8


Wk 1|Wk 2|Wk 3
52||

Hi Sosa,

Pretty impressed with the pace of your regular runs. I was thinking today that I think that was one of my downfalls leading up to Dublin last year, that I was doing my easy runs too easy. I have to do most of them by myself so tend to doddle a bit. Hvae tried to make a concerted effort to pick it up a bit.

Sosa

Speedy44 wrote: »

Hi Sosa,

Pretty impressed with the pace of your regular runs. I was thinking today that I think that was one of my downfalls leading up to Dublin last year, that I was doing my easy runs too easy. I have to do most of them by myself so tend to doddle a bit. Hvae tried to make a concerted effort to pick it up a bit.

Yeah,i was doing them to slow and not enough (any) pmp work.
So now my regular runs are roughly 7:05 to 7:20 at the slowest,
One run of at least 10m@sub 6:50p each week (the last 2 weeks i have done 12m)
5/6m tempo at 6:05-6:10p or intervals 8x0.5m @ 5:40-5:45p with 0.25m rec.
1 recovery run 7:45p or over and maybe a short slow aerobic 7:30p.

Since i went to this sort of schedule,i have seen big improvements,im in much better shape now then i was 3 months ago for Dublin.
Not a chance of me doing 60:36 for 10m back then.

Sosa

village runner wrote: »

Did i hear of a 4 mile race i waterford thursday night ??
Would have been nice to have dungarvan 10km and Kilmacthomas 2 weeks apart.
I have to do a long one sunday and want to try a pmp run sat if i can manage it. Cant afford to taper for kilmacthomas but i will go easy week before dungarvan 10km.
How do you put thanks from at the bottom of a message ?? Stupid q.

The 4m race is the winter league,its a race if you want it to be i suppose...about 600 at it each week.
I didnt go down this year,i had done the previous 2 years.
Its the last night this Thursday,if im not going to Dunhill i might go down and have a go,the last night is usually good.

Click on the "thumbs up" sign to the right of "quote" and "edit" to put thanks in

Sosa

Date|Miles|Ave pace|Type|Weather|Days to Go
08-02-10|14.6|w/12@6:51|Med w/pmp|Dark,but fine|13
08-02-10|5.4|7:29|Aerobic|Lovely night|13
09-02-10|10.3|7:07|Aerobic|Perfect|12
10-02-10|4|7:29|Recovery|Cold|11
11-02-10|||||10
12-02-10|||||9
13-02-10|||||8
14-02-10|||||7


Felt very tired yesterday and today with a few aches to add to it.
I reckon its the late reaction to the race in dungarvan and i have also trained hard since then with only 1 day off.
Was going to rest up all together but dragged myself out for 4 slow miles.

The plan for the rest of the week has changed as i am now not gong to the race Saturday.
Instead i hope to do the last night of the winter league tomorrow.
The pace will be determined on how i feel.


Med w/pmp|Aerobic|Tempo|Vo2|Recovery|Race|Total
2|4|1||3||10


Wk 1|Wk 2|Wk 3
52||

Sosa

Date|Miles|Ave pace|Type|Weather|Days to Go
08-02-10|14.6|w/12@6:51|Med w/pmp|Dark,but fine|13
|5.4|7:29|Aerobic|Lovely night|
09-02-10|10.3|7:07|Aerobic|Perfect|12
10-02-10|4|7:29|Recovery|Cold|11
11-02-10|4.5|7:11|Aerobic|Perfect fresh morning|10
12-02-10|||||9
13-02-10|||||8
14-02-10|||||7


Big difference from yesterday,7:11 felt easy today,7:29 yesterday felt like 6:00.
Winter league tonight.
Its 2 laps of 2m...about 0.5m of each is a steep uphill,but the other 1.5 is downhill and flat so we will see how it goes.


Med w/pmp|Aerobic|Tempo|Vo2|Recovery|Race|Total
2|5|1||3||11


Wk 1|Wk 2|Wk 3
52||

Sosa

Date|Miles|Ave pace|Type|Weather|Days to Go
08-02-10|14.6|w/12@6:51|Med w/pmp|Dark,but fine|13
|5.4|7:29|Aerobic|Lovely night|
09-02-10|10.3|7:07|Aerobic|Perfect|12
10-02-10|4|7:29|Recovery|Cold|11
11-02-10|4.5|7:11|Aerobic|Perfect fresh morning|10
[EMAIL="|8.7|w/4@6:01|Tempo|Perfect"]|8.7|w/4@6:01|Tempo|Perfect[/EMAIL] fresh night|
12-02-10|||||9
13-02-10|||||8
14-02-10|||||7


Felt great heading down tonight for my first winter league outing (on the last night),nice trot down...registered...1m warmup on the track with a few strides thrown in.
Completed the route in 24:06,felt comfortable all the way,objective was not to treat it as a race...I will wait for next Sunday in Kilmac for that.
No watches allowed,so i only saw the clock when i turned the last bend on the track,could not get under the 24 at that stage...so didnt kill myself trying.

8.7m in total


Med w/pmp|Aerobic|Tempo|Vo2|Recovery|Race|Total
2|5|2||3||12


Wk 1|Wk 2|Wk 3
52||

Sosa

Date|Miles|Ave pace|Type|Weather|Days to Go
08-02-10|14.6|w/12@6:51|Med w/pmp|Dark,but fine|13
|5.4|7:29|Aerobic|Lovely night|
09-02-10|10.3|7:07|Aerobic|Perfect|12
10-02-10|4|7:29|Recovery|Cold|11
11-02-10|4.5|7:11|Aerobic|Perfect fresh morning|10
|8.7|w/4@6:01|Tempo|Perfect fresh night|
12-02-10|6.2|7:34|Recovery|Perfect|9
13-02-10|||||8
14-02-10|||||7


Handy run this morning,hope to do intervals in the morning,we will see.

Med w/pmp|Aerobic|Tempo|Vo2|Recovery|Race|Total
2|5|2||4||13


Wk 1|Wk 2|Wk 3
52||

Sosa

Date|Miles|Ave pace|Type|Weather|Days to Go
08-02-10|14.6|w/12@6:51|Med w/pmp|Dark,but fine|13
|5.4|7:29|Aerobic|Lovely night|
09-02-10|10.3|7:07|Aerobic|Perfect|12
10-02-10|4|7:29|Recovery|Cold|11
11-02-10|4.5|7:11|Aerobic|Perfect fresh morning|10
|8.7|w/4@6:01|Tempo|Perfect fresh night|
12-02-10|6.2|7:34|Recovery|Perfect|9
13-02-10|8.5|7:13|Aerobic|Fantastic|8
14-02-10|Rest||||7


After reading Tergats comments the last few days about doing to many hard workouts in a week,i decided against the intervals this morning.
Anything around 7:15 pace now feels like what is was like to run 7:30/7:40p before Christmas...

62m for the week...my highest


Med w/pmp|Aerobic|Tempo|Vo2|Recovery|Race|Total
2|6|2||4||14


Wk 1|Wk 2|Wk 3
52|62|

Sosa

Date|Miles|Ave pace|Type|Weather|Days to Go
15[EMAIL="15-02-10|12.5|w/10@6:33|Med"]-02-10|12.5|w/10@6:33|Med[/EMAIL] w/pmp|A bit windy|6
16-02-10|||||5
17-02-10|||||4
18-02-10|||||3
19-02-10|||||2
20-02-10|||||1
21-02-10|||||Race Day


Great run today averaging 6:33 over 10m (65:36)
handy 2.5 recovery then to finish off.

Total 12.5m - 6:39p Overall


Med w/pmp|Aerobic|Tempo|Vo2|Recovery|Race|Total
3|6|2||4||15


Wk 1|Wk 2|Wk 3
52|62|

Sosa

Date|Miles|Ave pace|Type|Weather|Days to Go
15-02-10|12.5|w/10@6:33|Med w/pmp|A bit windy|6
|5.5|7:09|Aerobic|Drizzly wet night|
16-02-10|||||5
17-02-10|||||4
18-02-10|||||3
19-02-10|||||2
20-02-10|||||1
21-02-10|||||Race Day


Good start to the week again with 18m over 2 runs.
I like to do a double of a monday,sets the week up nicely.


Med w/pmp|Aerobic|Tempo|Vo2|Recovery|Race|Total
3|7|2||4||16


Wk 1|Wk 2|Wk 3
52|62|

Sosa

Date|Miles|Ave pace|Type|Weather|Days to Go
15-02-10|12.5|w/10@6:33|Med w/pmp|A bit windy|6
|5.5|7:09|Aerobic|Drizzly wet night|
16-02-10|7|7:26|Aerobic|Perfect|5
17-02-10|||||4
18-02-10|||||3
19-02-10|||||2
20-02-10|||||1
21-02-10|||||Race Day


What a morning for a run,absolutely fantastic....
Nothing special pace wise,planned recovery but 7:26p was the slowest i was going to do in these conditions,have to put the brakes on for the rest of the week now.
Kilmac is begging for a PB to be set.


Med w/pmp|Aerobic|Tempo|Vo2|Recovery|Race|Total
3|8|2||4||17


Wk 1|Wk 2|Wk 3
52|62|