Help ...I can't stop running !

tisnotover · 05-09-2009 11:43AM

I think the pace ya ran that 20miles is pretty impressive as well Sosa, great stuff. def a good sign when ya feel ya could have kept going for another few!

Sosa · 07-09-2009 12:40PM

Date|Miles|Ave pace|Type|Weather|Weeks to Go
[EMAIL="07-9-09|8.56|w/5x800m@5:29p|Vo2|Fantastic|7"]07-9-09|8.56|w/5x800m@5:29p|Vo2|Fantastic|7[/EMAIL]
08-9-09|||||7
09-9-09|||||7
10-9-09|||||7
11-9-09|||||7
12-9-09|||||7
13-9-09|||||7

Didnt really have to do this interval this morning as i am racing this w/e but felt good after Saturdays long run so i went for it.
Faster pace that i planned,but as i could not work out the pace for 800m in my head as i was running this morning,i just plugged away,dont know if its a good thing or bad thing to do them as fast.
I did 2x800 warm up then alternated 800m...fast,slow...etc.
Then jogged the last 3m to make up the 8.56
Is that to much recovery ?

http://connect.garmin.com/splits/12773883

Laps 3,5,7,9,11

6:58p for 8.6m Overall

Breakdown of training

Long 16+|Med 12-16|10+ @ MP|Aerobic|Recovery|Tempo|Vo2|Race|Total
3|9|4|20|11|4|2|2|55

Wk 1|Wk 2|Wk 3|Wk 4|Wk 5|Wk 6|Wk 7|Wk 8|Wk 9
40.5|45.8|40.4|45|45|34.2|50|55.3|50

Wk 10|Wk 11|Wk 12|Wk 13|Wk 14|Wk 15|Wk 16|Wk 17|Wk 18
45|56.4|||||||

runsalot · 08-09-2009 09:15AM

you seem to be spot on for your goal in Dublin,great stuff.
Are you doing WLR 10K or Blarney Half?

Sosa · 08-09-2009 01:03PM

runsalot wrote: »

you seem to be spot on for your goal in Dublin,great stuff.
Are you doing WLR 10K or Blarney Half?

I was doing the blarney half and missing the WLR run but i found out about the KK half on the 20th,so that allows me do that and the WLR this w/e..happy not to miss the WLR run.

Sosa · 08-09-2009 01:07PM

Date|Miles|Ave pace|Type|Weather|Weeks to Go
07-9-09|8.56|w/5x800m@5:29p|Vo2|Fantastic|7
08-9-09|6.44|8:01|Recovery|Miserable|7
09-9-09|||||7
10-9-09|||||7
11-9-09|||||7
12-9-09|||||7
13-9-09|||||7

Handy recovery with tomorrows LSR in mind,weather is supposed to pick up tomorrow for a few days...i won't hold my breath !

Breakdown of training

Long 16+|Med 12-16|10+ @ MP|Aerobic|Recovery|Tempo|Vo2|Race|Total
3|9|4|20|12|4|2|2|56

Wk 1|Wk 2|Wk 3|Wk 4|Wk 5|Wk 6|Wk 7|Wk 8|Wk 9
40.5|45.8|40.4|45|45|34.2|50|55.3|50

Wk 10|Wk 11|Wk 12|Wk 13|Wk 14|Wk 15|Wk 16|Wk 17|Wk 18
45|56.4|||||||

Sosa · 09-09-2009 12:42PM

Date|Miles|Ave pace|Type|Weather|Weeks to Go
07-9-09|8.56|w/5x800m@5:29p|Vo2|Fantastic|7
08-9-09|6.44|8:01|Recovery|Miserable|7
09-9-09|18.2|7:36|Long|Majestic Indian Summer Weather|7
10-9-09|Rest||||7
11-9-09|||||7
12-9-09|||||7
13-9-09|||||7

I dont like cramming LSR's together to fit in races,but had to be done this week as i have no tune up races done and need to get a feel for where i'm at.
So off i went this morning for 18.2 in the nicest day of the year...unbelievable blue skys kept a smile on my face most of the way,i got tired during the last 3 but came around again for the last mile.

Breakdown of training

Long 16+|Med 12-16|10+ @ MP|Aerobic|Recovery|Tempo|Vo2|Race|Total
4|9|4|20|12|4|2|2|57

Wk 1|Wk 2|Wk 3|Wk 4|Wk 5|Wk 6|Wk 7|Wk 8|Wk 9
40.5|45.8|40.4|45|45|34.2|50|55.3|50

Wk 10|Wk 11|Wk 12|Wk 13|Wk 14|Wk 15|Wk 16|Wk 17|Wk 18
45|56.4|||||||

Krusty_Clown · 09-09-2009 01:33PM

Two lsr's in 4 days? at this rate, you'll be trained-up for an ultra too.

Sosa · 09-09-2009 04:09PM

Krusty_Clown wrote: »

Two lsr's in 4 days? at this rate, you'll be trained-up for an ultra too.

Not ideal,but not the end of the world either.
Only the real maniacs do the ultras...i am only your regular marathon maniac

Sosa · 11-09-2009 12:15PM

Date|Miles|Ave pace|Type|Weather|Weeks to Go
07-9-09|8.56|w/5x800m@5:29p|Vo2|Fantastic|7
08-9-09|6.44|8:01|Recovery|Miserable|7
09-9-09|18.2|7:36|Long|Majestic Indian Summer Weather|7
10-9-09|Rest||||7
11-9-09|8|8:01|Recovery|Outstanding|7
12-9-09|Rest||||7
13-9-09|||||7

I had a 12m aerobic scheduled for today,but the legs said...no way...not today pal !
I was very tired after wednesdays LSR...even this morning i was stuck to the bed,so i said i would do my 8m loop and if i was ok i could add on 4m...didnt happen,legs were a bit sore,could have done it but i would be right back where i was wednesday ...knackered.
So i have 48hrs rest until the race sunday morning,should be plenty of recovery time.

Breakdown of training

Long 16+|Med 12-16|10+ @ MP|Aerobic|Recovery|Tempo|Vo2|Race|Total
4|9|4|20|13|4|2|2|58

Wk 1|Wk 2|Wk 3|Wk 4|Wk 5|Wk 6|Wk 7|Wk 8|Wk 9
40.5|45.8|40.4|45|45|34.2|50|55.3|50

Wk 10|Wk 11|Wk 12|Wk 13|Wk 14|Wk 15|Wk 16|Wk 17|Wk 18
45|56.4|||||||

Sosa · 13-09-2009 02:37PM

Date|Miles|Ave pace|Type|Weather|Weeks to Go
07-9-09|8.56|w/5x800m@5:29p|Vo2|Fantastic|7
08-9-09|6.44|8:01|Recovery|Miserable|7
09-9-09|18.2|7:36|Long|Majestic Indian Summer Weather|7
10-9-09|Rest||||7
11-9-09|8|8:01|Recovery|Outstanding|7
12-9-09|Rest||||7
13-9-09|10.5|w10k @ 6:00|Race|Roasting|7

WLR 10k Race
Really happy with result today,had no idea how it would go,i was shattered after wednesdays LSR and not much better doing Fridays 8,but obviously i had enough rest.
I did the first 2k conservative enough,because 3,4,5 @ 6 are all up hill,and i wanted to be strong for those sections,worked a treat as i felt in control all the way,then 7,8,9,10 are downhill and flat, so you can push with whatever you have,finished in 37:20/21 ? ...bit dissapointed not be get under the magical 37:20...but alas thats for another day,on reflection maybe i was to conservative on the first 2k...but then again maybe thats why i felt in control all the time also !
Knocked a minute off my PB so i am very happy

Breakdown of training

Long 16+|Med 12-16|10+ @ MP|Aerobic|Recovery|Tempo|Vo2|Race|Total
4|9|4|20|13|4|2|3|59

Wk 1|Wk 2|Wk 3|Wk 4|Wk 5|Wk 6|Wk 7|Wk 8|Wk 9
40.5|45.8|40.4|45|45|34.2|50|55.3|50

Wk 10|Wk 11|Wk 12|Wk 13|Wk 14|Wk 15|Wk 16|Wk 17|Wk 18
45|56.4|51.7||||||

tisnotover · 13-09-2009 03:44PM

brilliant running Sosa, very nice PB!;)

showry · 13-09-2009 08:31PM

super running Sosa, congrats. That's a tough enough course too from what I remember.

Slogger Jogger · 13-09-2009 08:55PM

Great result on what sounds like a tough route. On a flat route you'll smash that 37:20

Abhainn · 14-09-2009 09:37AM

That's a great PB Sosa. Your looking very strong. Your progress has been consistant.
Have you a final race lined up before the DM?

runsalot · 14-09-2009 09:52AM

Well done,your right about it not being an easy course.
Your on the right path leading to Dublin,good stuff!

Sosa · 14-09-2009 10:07AM

Abhainn wrote: »

That's a great PB Sosa. Your looking very strong. Your progress has been consistant.
Have you a final race lined up before the DM?

No,unfortunately,i would like another one in 3 weeks time,but nothing around these parts.
I must dig a bit deeper and see whats available.

I am doing the Kilkenny half this Sunday but only at MP.

asimonov · 14-09-2009 12:03PM

Sosa wrote: »

No,unfortunately,i would like another one in 3 weeks time,but nothing around these parts.
I must dig a bit deeper and see whats available.

I am doing the Kilkenny half this Sunday but only at MP.

well done sosa, especially since it sounds like a measured effort. Hopefully i'll see you at kilkenny next week.

Sosa · 14-09-2009 01:14PM

Date|Miles|Ave pace|Type|Weather|Weeks to Go
14-9-09|13.1|7:23|Med Long|No Sun ! Ideal for running|6
15-9-09|||||
16-9-09|||||
17-9-09|||||
18-9-09|||||
19-9-09|||||
20-9-09|||||

Program said 12,legs said 8,ended up doing 13.1 ?
I was to do 12 & 8 today and tomorrow,no particular order,i like to get the longer one out of the way,so did my 8m loop and if i was ok i would continue,just going back to the house and i got this brainwave to do a half 13.1...happy i did now,started slow but got stronger as the run went on.

Breakdown of training

Long 16+|Med 12-16|10+ @ MP|Aerobic|Recovery|Tempo|Vo2|Race|Total
4|10|4|20|13|4|2|3|60

Wk 1|Wk 2|Wk 3|Wk 4|Wk 5|Wk 6|Wk 7|Wk 8|Wk 9
40.5|45.8|40.4|45|45|34.2|50|55.3|50

Wk 10|Wk 11|Wk 12|Wk 13|Wk 14|Wk 15|Wk 16|Wk 17|Wk 18
45|56.4|51.7||||||

Sosa · 14-09-2009 09:35PM

asimonov wrote: »

well done sosa, especially since it sounds like a measured effort. Hopefully i'll see you at kilkenny next week.

For once i had a race plan,usually its go out fast and try maintain it.

I met an experienced runner when i arrived down there yesterday morning and he asked did i have a plan,i told him and he basically told me to do the opposite !

I had planned to do the first 2k fast knowing that the next 4 were uphill and i would lose time.

He said to hold back a bit for the first 2 and power up the next 4k which were all uphill,worked a treat.
About 10/15 passed me early on but i had got by everyone of them by 6k and nobody was near me for the last 4k,the leading group were out of sight so i was a bit dissapointed that i had nobody in my sights to target.

Sosa · 15-09-2009 12:42PM

Date|Miles|Ave pace|Type|Weather|Weeks to Go
14-9-09|13.1|7:23|Med Long|No Sun ! Ideal for running|6
15-9-09|8.5|7:48|Recovery|Sunny,not to warm|6
16-9-09|||||6
17-9-09|||||6
18-9-09|||||6
19-9-09|||||6
20-9-09|||||6

Felt tired today for the first 4m,came round a bit for the last 4 but thighs a bit tight,i was thinking last nigh that i would race the half this Sunday but that thought is gone again ...for now anyway,see how i am later in the week.
I dont really think i have much to gain from racing it anyway,i know roughly what i could do,i dont think i would go up there and smash my predicted time.

Breakdown of training

Long 16+|Med 12-16|10+ @ MP|Aerobic|Recovery|Tempo|Vo2|Race|Total
4|10|4|20|14|4|2|3|61

Wk 1|Wk 2|Wk 3|Wk 4|Wk 5|Wk 6|Wk 7|Wk 8|Wk 9
40.5|45.8|40.4|45|45|34.2|50|55.3|50

Wk 10|Wk 11|Wk 12|Wk 13|Wk 14|Wk 15|Wk 16|Wk 17|Wk 18
45|56.4|51.7||||||

asimonov · 15-09-2009 01:05PM

Sosa wrote: »

For once i had a race plan,usually its go out fast and try maintain it.

I met an experienced runner when i arrived down there yesterday morning and he asked did i have a plan,i told him and he basically told me to do the opposite !

I had planned to do the first 2k fast knowing that the next 4 were uphill and i would lose time.

He said to hold back a bit for the first 2 and power up the next 4k which were all uphill,worked a treat.
About 10/15 passed me early on but i had got by everyone of them by 6k and nobody was near me for the last 4k,the leading group were out of sight so i was a bit dissapointed that i had nobody in my sights to target.

That approach makes races less of a pain-fest as well. I've done the same steady start over the past few races and runners who started faster come back to you pretty quickly. it feels good to move through the field in the middle section of the race as well. There's not much you can do about the field being spread out though, its seems to be the nature of the beast with road races. Not too long to go now..keep up the good work.

Sosa · 17-09-2009 11:32AM

Date|Miles|Ave pace|Type|Weather|Weeks to Go
14-9-09|13.1|7:23|Med Long|No Sun ! Ideal for running|6
15-9-09|8.5|7:48|Recovery|Sunny,not to warm|6
16-9-09|Rest||||6
17-9-09|13.1|7:29|Med Long|Cool|6
18-9-09|||||6
19-9-09|||||6
20-9-09|||||6

Woke up this morning and felt a touch tingly,like the start of something coming on me.
Decided to do my run anyway and dose up on all kinds of drugs now.
Energy levels were not at there usual level,but got through it.

Breakdown of training

Long 16+|Med 12-16|10+ @ MP|Aerobic|Recovery|Tempo|Vo2|Race|Total
4|11|4|20|14|4|2|3|62

Wk 1|Wk 2|Wk 3|Wk 4|Wk 5|Wk 6|Wk 7|Wk 8|Wk 9
40.5|45.8|40.4|45|45|34.2|50|55.3|50

Wk 10|Wk 11|Wk 12|Wk 13|Wk 14|Wk 15|Wk 16|Wk 17|Wk 18
45|56.4|51.7||||||

kennyb3 · 17-09-2009 11:34AM

Hope it passes over for you Sosa. Are you sure your not German btw? your like a robot beating out these miles.admireable consistency!

Peckham · 17-09-2009 12:59PM

Sosa - take a look at my swine flu post and the warning I got from a doctor about training when unwell.

Sosa · 20-09-2009 03:45PM

Date|Miles|Ave pace|Type|Weather|Weeks to Go
14-9-09|13.1|7:23|Med Long|No Sun ! Ideal for running|6
15-9-09|8.5|7:48|Recovery|Sunny,not to warm|6
16-9-09|Rest||||6
17-9-09|13.1|7:29|Med Long|Cool|6
18-9-09|Sick||||6
19-9-09|Sick||||6
20-9-09|16.1|w/13.1@6:47|Med Long@MP|Warm|6

I had not run since Thursday and really only decided to do this after i arrived up in KK and did 3m on my own before the race started.
Got through that ok so very happy to get under 90 mins.
I was aiming for 2 things,i did the first, MP run...but i wanted to pass through the finish wanting to keep going,that didnt happen,obviously beacuse i was sick the last couple of days.
All in all just happy to have my last MP run out of the way.
Not putting this down as a race.

Finished in 1:29:05 PB

Breakdown of training

Long 16+|Med 12-16|10+ @ MP|Aerobic|Recovery|Tempo|Vo2|Race|Total
4|11|5|20|14|4|2|3|63

Wk 1|Wk 2|Wk 3|Wk 4|Wk 5|Wk 6|Wk 7|Wk 8|Wk 9
40.5|45.8|40.4|45|45|34.2|50|55.3|50

Wk 10|Wk 11|Wk 12|Wk 13|Wk 14|Wk 15|Wk 16|Wk 17|Wk 18
45|56.4|51.7|50.8|||||

Sosa · 21-09-2009 01:07PM

Date|Miles|Ave pace|Type|Weather|Weeks to Go
21-9-09|10|7:34|Aerobic|Dull and very windy in places|5
22-9-09|||||5
23-9-09|||||5
24-9-09|||||5
25-9-09|||||5
26-9-09|||||5
[EMAIL="27-9-09|||@MP|Warm|5"]27-9-09|||[/email][EMAIL="Long@MP|Warm|5"]||5[/EMAIL]

Felt really tired for the first 4m today into a strong headwind,legs felt heavy from yesterday and still getting over whatever was wrong with me.
Got going for the next 4 only to tire again for the last 2.
happy its done.

Breakdown of training

Long 16+|Med 12-16|10+ @ MP|Aerobic|Recovery|Tempo|Vo2|Race|Total
4|11|5|21|14|4|2|3|64

Wk 1|Wk 2|Wk 3|Wk 4|Wk 5|Wk 6|Wk 7|Wk 8|Wk 9
40.5|45.8|40.4|45|45|34.2|50|55.3|50

Wk 10|Wk 11|Wk 12|Wk 13|Wk 14|Wk 15|Wk 16|Wk 17|Wk 18
45|56.4|51.7|50.8|||||

Sosa · 23-09-2009 05:45PM

Date|Miles|Ave pace|Type|Weather|Weeks to Go
21-9-09|10|7:34|Aerobic|Dull and very windy in places|5
22-9-09|Rest||||5
[EMAIL="23-9-09|8.5|w/6x1k@5:45p|Vo2|Lovely and Warm|5"]23-9-09|8.5|w/6x1k@5:45p|Vo2|Lovely and Warm|5[/EMAIL]
24-9-09|||||5
25-9-09|||||5
26-9-09|||||5
27-9-09|||||5

I was exhausted after the half on Sunday and Mondays 10,so much so that i though that i would need 2/3 days rest.
Decided to go this morning and by the time it came around i realised that i have only 2 weeks before the taper and cannot afford to miss any of these sessions,so off i went a little worried that i would blow up,but the days rest did me the world of good and i did 6 instead of 5 intervals.
Delighted when i finished,roll on the next 1.5 weeks hard work then the taper madness hits ( or so i'm told ? )

Breakdown of training

Long 16+|Med 12-16|10+ @ MP|Aerobic|Recovery|Tempo|Vo2|Race|Total
4|11|5|21|14|4|3|3|65

Wk 1|Wk 2|Wk 3|Wk 4|Wk 5|Wk 6|Wk 7|Wk 8|Wk 9
40.5|45.8|40.4|45|45|34.2|50|55.3|50

Wk 10|Wk 11|Wk 12|Wk 13|Wk 14|Wk 15|Wk 16|Wk 17|Wk 18
45|56.4|51.7|50.8|||||

Woddle · 23-09-2009 11:00PM

Well done on the PB, I hope your feeling better and man I wish I had some of your motivation. Keep up the good work.

christeb · 24-09-2009 08:23AM

That's great running in the HM and intervals, got a nice 8 x 800 in myself this week so hopefully I can emulate your Half time on Sat

tisnotover · 24-09-2009 08:49AM

I must have missed a few posts of your log lately.Only see now the time ya did for the half, well done on the 1:29 and PB!

I know you treated it as a MP run, but it looks like it took a lot more out of ya, prob as ya were sick leading into it, maybe then ya were a bit rundown after last few days. The rest was def a good idea and looks like ure back in flying form again, nice intervals yesterday!:D

Help ...I can't stop running !

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