One step at a time

Sosa · 08-06-2010 06:14PM

tisnotover wrote: »

Yeah, but you'll be running with 2 rebels who could mount breaks at any time, working in tandem trying to burn ya

recover well !

I may be running with 2 rebels but ye will be surrounded by déise men....and i know every bump and lump of that course...its part of my LSR route...

tunguska · 08-06-2010 07:28PM

Well done Sosa. Great run in difficult conditions. Hope this is only the beginning.

smmoore79 · 08-06-2010 08:32PM

Great report and running. Makes me all excited for DCM! Must have been great havin all that camaradery around over the course

asimonov · 09-06-2010 08:52PM

tunguska wrote: »

Well done Sosa. Great run in difficult conditions. Hope this is only the beginning.

+1 - good on ya. that's that monkey well and truly off your back. take some time to put the fun back in the run.

runsalot · 10-06-2010 08:37AM

Well done Sosa,fantastic personal and sporting achievement.
Its those back roads of Gaultier and Ballygunner that helped

dermCu · 10-06-2010 09:08AM

Well done Sosa, well deserved.

DustyBin · 10-06-2010 09:10AM

Very happy for you Sosa - well done on getting what you deserved for all that savage training you had done

aero2k · 10-06-2010 01:29PM

There's a couple of great pics of you on racepics365, Sosa. Looks like you're chasing on your own after the first pitstop - you look very calm, relaxed and strong.

Sosa · 10-06-2010 02:32PM

runsalot wrote: »

Well done Sosa,fantastic personal and sporting achievement.
Its those back roads of Gaultier and Ballygunner that helped

Thanks runsalot,i hear your doing Galway...best of luck with that.

aero2k wrote: »

There's a couple of great pics of you on racepics365, Sosa. Looks like you're chasing on your own after the first pitstop - you look very calm, relaxed and strong.

I didnt even see that castle on the day but i remember the area,i was on my own that was a mile or so after my first pit stop and tbh the pic does not do the weather justice....it was horrendous around there,gale force wind and rain

Sosa · 10-06-2010 07:12PM

Thanks to everyone for there comments,if you had of asked me last week how long would i be floating for if i achieved sub 3,i probably would have replied "rest of the summer"...but amazingly i am very cool about it since Tuesday...all of monday i was buzzing and then it was just....done what i set out to do...whats next ?
I am very surprised (and relieved) that the legs are in great shape,i could have run on Tuesday if i wanted to...but waited until this evening (4 slow miles)...i am doing another 4 in the morning with SG.

So then what is next ?

Next race is the GSK5...4 weeks tomorrow,no idea or aspirations on a time here,will see how things pan out.
After that i have a 5k race on 18th July...mad for a proper 5k as last year it was only 4.6k...thats my next target race...6 weeks from Sunday,wont have to much specific 5k stuff done but will give it a lash.
Not to much happening in August,maybe a 5m in ardmore.
Sept 5th is the national half in Carlow....maybe
Theres a 10m down here in Oct where i want to get under the 60 mins...any chance Mick Rice could pace it for me

Thats brings me up to the arrival of our second child where running will be curtailed for a while,so i have to reach a few milestones first !

Gringo78 · 10-06-2010 07:49PM

whats the 10 miler in oct? i'd be interested in that.

tisnotover · 10-06-2010 09:21PM

Sosa wrote: »

Thanks to everyone for there comments,if you had of asked me last week how long would i be floating for if i achieved sub 3,i probably would have replied "rest of the summer"...but amazingly i am very cool about it since Tuesday...all of monday i was buzzing and then it was just....done what i set out to do...whats next ?
I am very surprised (and relieved) that the legs are in great shape,i could have run on Tuesday if i wanted to...but waited until this evening (4 slow miles)...i am doing another 4 in the morning with SG.

So then what is next ?

Next race is the GSK5...4 weeks tomorrow,no idea or aspirations on a time here,will see how things pan out.
After that i have a 5k race on 18th July...mad for a proper 5k as last year it was only 4.6k...thats my next target race...6 weeks from Sunday,wont have to much specific 5k stuff done but will give it a lash.
Not to much happening in August,maybe a 5m in ardmore.
Sept 5th is the national half in Carlow....maybe
Theres a 10m down here in Oct where i want to get under the 60 mins...any chance Mick Rice could pace it for me
Thats brings me up to the arrival of our second child where running will be curtailed for a while,so i have to reach a few milestones first !

I'm impressed that ya got out running yesterday Sosa, great stuff, I wish I had your legs !

Sounds like a good plan for the summer! I mite head-down to the GSK5 again this yr with a car-load, enjoyed that last yr. Saw the thread about that half in Carlow too, might be worth a spin.

Abhainn · 10-06-2010 11:38PM

Sosa wrote: »

Thats brings me up to the arrival of our second child where running will be curtailed for a while,so i have to reach a few milestones first !

I kinda disagree. No reason why you can continue to improve even after the the new arrival, my own experience , even ask Mick Rice;) as long as you get the balance right and ensure quality sessions.
(Congrats by the way:D)

Sosa · 11-06-2010 08:22AM

Gringo78 wrote: »

whats the 10 miler in oct? i'd be interested in that.

Its a charity run Gringo,not one to travel for i would imagine....
Not ideal for sub 60 as i'll probably run it on my own,i think only 2 got under 60 last year,buts its on my doorstep so i'll have a go

Sosa · 13-06-2010 11:07PM

A few runs to report...nothing special.

4m on Thursday at 8:08 pace
4m on Friday @ 8:10 pace
5m tonight @ 7:12 pace

The legs were remarkably fresh after Cork,only slight discomfort for a couple of hours after the marathon,wore off monday evening...and nothing from Tuesday onwards.
Flash back to post Dublin and i could not walk properly for 4 days after that debauchery...jesus,i'll never attempt a time again in a marathon that i have not prepared for...
Tonights run was tiring as it was a bit fast and i have worked all w/e,meant to go before work this morning but didnt bother.
I'll take another rest day tomorrow and do 6 Tuesday (when im off).
Easy week next week again....maybe 30m in total,then back into it a bit more the following week.

Sosa · 16-06-2010 09:24PM

Another two runs since Sunday...i took a rest day Monday as i was fairly wrecked after Sunday nights run,dont know why really,besides working all w/e there was no other reason..maybe running at 10pm on a Sunday night was a shock to the system...who knows...

Tuesdays 6m was tiring also an dwas beginning to think i was having a delayed reaction to cork,having been so fresh last week after it...thought something was coming on...the run was mu suual 6m around town at 7:27p and felt like 6:27p....

Today then i was up in Clonea at a training workshop and thought...why not bring the gear and go for a run after in new surroundings and nice scenery,after watchoing the last 20 mins of the Spain game in the bar i got togged out and had the most enjoyable run that i have had in a while ( cork excluded

)...clonea really is a lovely spot,now it was a beautiful day,not a puffof wind and the sea was calm...it was glorious up there.
I was so busy looking around me that i even got lot going up little country lanes...i was down on the beach aswell...must bring the family up there some day soon...peace and quiet,nobody would know us !

A nice clip of 7:19p overall but the difference today was it felt like 8:19p ...false alarm on the fatigue thing thankfully.

http://connect.garmin.com/activity/37111126

still not able to rename the links....very annoying

Sosa · 19-06-2010 01:09PM

Thursday morning early 6m with Sungod at 7:41p which was a lovely way to start the day.
Then,10 sun filled miles this morning with SG again and Jimmy Moonshine tagged along with us fresh from his maiden marathon voyage of 3:36 in Cork.
7:41p overall but a nice 6:12 last mile to stretch the legs.

http://connect.garmin.com/activity/37371100

After the success of Cork i have now nailed down 2 target races to concentrate on.
The Island 5k on July 18th and the National Half on Sept 5th in Carlow.
The 5k is 4 weeks Sunday so i will start training for that next week with loads of fast running in there...looking forward to testing myself over the short distance...the aim is Sub 17 mins....lofty target but i'll have a go.

The National half is 11 Weeks from tomorrow,so 4 weeks of short stuff with a few easy 12m thrown in and then after that i will have 7 weeks to concentate of half marathon training where sub 80 is the target.

Gringo78 · 19-06-2010 03:40PM

Sosa wrote: »

i have now nailed down 2 target races to concentrate on.
The Island 5k on July 18th and the National Half on Sept 5th in Carlow.
The 5k is 4 weeks Sunday so i will start training for that next week with loads of fast running in there...looking forward to testing myself over the short distance...the aim is Sub 17 mins....lofty target but i'll have a go.

The National half is 11 Weeks from tomorrow,so 4 weeks of short stuff with a few easy 12m thrown in and then after that i will have 7 weeks to concentate of half marathon training where sub 80 is the target.

Will prob be doing the national half myself. Would normally do Cork HM but something else clashes that weekend so national half instead

Sosa · 19-06-2010 03:58PM

Gringo78 wrote: »

Will prob be doing the national half myself. Would normally do Cork HM but something else clashes that weekend so national half instead

good stuff gringo,something tells me that we wont be chatting near the end of this one !
Big difference in pace here......

tisnotover · 19-06-2010 07:58PM

Sosa wrote: »

After the success of Cork i have now nailed down 2 target races to concentrate on.
The Island 5k on July 18th and the National Half on Sept 5th in Carlow.

Best of luck with the new goals Sosa.

Will ya do the GSK 5 ? If I was fit, i'd head back down to get a reference 5mile time in for the summer, ran it last yr, great value for money and fast course with few drags too!

The national half is tempting, would be a very strong field there i'd say, will see what story is with club, otherwise i'll do Cork half.

If calsberg did pacers...I wonder would Mick Rice be interested in pacing a <1:20 group ?

Sosa · 19-06-2010 08:57PM

tisnotover wrote: »

Best of luck with the new goals Sosa.

Will ya do the GSK 5 ? If I was fit, i'd head back down to get a reference 5mile time in for the summer, ran it last yr, great value for money and fast course with few drags too!

The national half is tempting, would be a very strong field there i'd say, will see what story is with club, otherwise i'll do Cork half.

If calsberg did pacers...I wonder would Mick Rice be interested in pacing a <1:20 group ?

,

Oh yeah,i never miss that tno but the two i mentioned are my target races,i will be racing others also.
I never miss the GSK5,but i am content with my 5m times from this year and its the week before the Island 5k i want to have a cut off so i'll be racing it alright,just not giving it 110%...maybe just the 100%

As for the national half,competition is what i want...sub 80 would barely get you top 50...there should be no shortage of people to run with there.

Just had a read through some of my 3k/5k workout sessions i have coming up...jesus they will be tough...but shur we will give it a go.

Sosa · 20-06-2010 01:58PM

I saw a window of oppurtunity this morning for 7 sneaky ones,the wife was in work and my mother came over and took my little fella off to the beach for a while,so there was me twiddling my thumbs and before i knew it i was applying the sunscreen.

7m @ 7:41p...met Sungod after 2 ( he told me he was taking a rest day today,caught him ! )...did 3 with him and then another 2 home after that.
Its toastin out there,thankfully we didnt have that in Cork.

I am starting my 5k training tomorrow,it will be the same format as my Cork training.
I will replace the 2 LSR's with 5k specific stuff,2 easy runs and a meduim long...that will be 5 runs a week,cant do 6 anymore with the new Job.

When i thought of it its similar train of thought for Cork,then i did 3 months of faster stuff followed by marathon workouts,now i am doing 5k fast stuff for 4 weeks before going into half marathon specifics...its all relevant.

so,the tables will be back .....

Sosa · 21-06-2010 11:21AM

Date|Miles|Ave pace|Type|Weather|Weeks to Island 5k
21-06-10|10|7:21p|Aerobic|Scorchio|4
22-06-10|||||4
23-06-10|||||4
24-06-10|||||4
25-06-10|||||4
26-06-10|||||4
27-06-10|||||4

Alright, here we go again.
A short 4 week cramming type program to try get me sub 17 mins at the Island 5k on July 18th.
Bad start as i was supposed to do 14 this morning as i wont have time the w/e,only managed 10...time constraints were the problem.
I will be running 5 days a week,with 2 key sessions a week ( short intervals and long intervals )and if i can a med long ( this weeks was only 10 )....looking forward to the lung busting workouts

After this i will be going straight into a 7 week program for the National Half in Carlow on Sun Sept 5th.

Med 10-14|Aerobic|Vo2|Recovery|Race|Total
1|||||1

Wk 1|Wk 2|Wk 3|Wk 4
|||

ManFromAtlantis · 22-06-2010 11:18AM

good luck with it sosa. i sure you wont miss the 16-18 milers over the next few weeks.
best thing about shorter race training is its not all eggs (training) in one basket so to speak. plenty of races with no one major date in mind.
good luck. 17 minutes would be a great achievement if you can get close.

Sosa · 22-06-2010 09:27PM

Date|Miles|Ave pace|Type|Weather|Weeks to Island 5k
21-06-10|10|7:21|Aerobic|Scorchio|4
22-06-10|4.5|7:17|Aerobic|Warm|4
23-06-10|||||4
24-06-10|||||4
25-06-10|||||4
26-06-10|||||4
27-06-10|||||4

Early morning run before work today,it was a pleasure running around Dungarvan without a sinner on the road...down around the new park area and around the harbour,it was almost continental at times until i realised i was actually going to work in 30 mins !
Intervals tomorrow but even though i have no work,i dont know when i will squeeze them in....
I am doing the Dromana 5 this Friday,late decision,i was to do long intervals but as i will be up that way for work im going to toe the line instead.

Med 10-14|Aerobic|Vo2|Recovery|Race|Total
2|||||2

Wk 1|Wk 2|Wk 3|Wk 4
|||

Sosa · 23-06-2010 07:10PM

Date|Miles|Ave pace|Type|Weather|Weeks to Island 5k
21-06-10|10|7:21|Aerobic|Scorchio|4
22-06-10|4.5|7:17|Aerobic|Warm|4
23-06-10|5.4|?|Intervals|Very Warm|4
24-06-10|||||4
25-06-10|||||4
26-06-10|||||4
27-06-10|||||4

The first proper intervals i have ever done id say and they were tough,i originally planned to do 6 sets but reduced it to 4 with the race Friday night in mind,i have no aspirations of a time really but i suppose if i nipped in under 30 mins that would be acceptable,then had a better go at the GSK in 3 weeks that will lead me nicely to my 5k target race

4*600m with 200m recovery was the order of the day...and i set up the watch accordingly,what i didnt like was that i could not see the pace i was running or the time it took to complete each set,it just counted back from 600m to 0...maybe i can set it up better next time.

Sets were done in 1:57,2:06,2:02 and 2:06...a bit erratic consistency wise but i knew the first was fast and the others slower.
I also did the warm up a bit fast and the recovery after the first set a bit fast also,will have to rectify that in the next session.

Med 10-14|Aerobic|Vo2|Recovery|Race|Total
2||1|||3

Wk 1|Wk 2|Wk 3|Wk 4
|||

smmoore79 · 23-06-2010 08:40PM

Yeah, good luck with the 5km pb. Good job on the intervals too

Sosa · 23-06-2010 09:00PM

smmoore79 wrote: »

Yeah, good luck with the 5km pb. Good job on the intervals too

Thanks smmoore,i am only getting started on these intervals...will get them really going as the summer goes on.
After the 5k i will keep them going for the training i plan to do for the naional half,they will help with that as i wont be far of threshold pace (hopefully) during that race.

Sosa · 24-06-2010 10:58AM

Date|Miles|Ave pace|Type|Weather|Weeks to Island 5k
21-06-10|10|7:21|Aerobic|Scorchio|4
22-06-10|4.5|7:17|Aerobic|Warm|4
23-06-10|5.4|?|Intervals|Very Warm|4
24-06-10|5|8:01|Recovery|Very Warm and Sunny|4
25-06-10|||||4
26-06-10|||||4
27-06-10|||||4

Short recovery stroll this morning in glorious summer conditions,will probably do another 4 tonight as the young fella will be doing athletics and i will be at a loose end for an hour.
I really enjoyed the intervals yesterday,next week i have 800's to do...maybe i wont enjoy those so much !

Med 10-14|Aerobic|Vo2|Recovery|Race|Total
2||1|1||4

Wk 1|Wk 2|Wk 3|Wk 4
|||

tisnotover · 24-06-2010 02:00PM

Best of luck with the 5-mile tomorrow !

Some change going back to the shorter stuff !!

One step at a time

Comments