One step at a time

Sosa · 31-07-2010 11:46AM

14.5m Med Long @ 7:56p

Even up to when i took my first step this morning i was doubtful for this run,the hamstrings are still very tight after the 2 tough sessions during the week,i am just not used to running at that pace.
What started out as miserable rain quickly brightened up and the 4 of us trotted along handy enough

Rest day tomorrow thankfully and i may not run until Monday night,that would give me 2.5 days rest in total.
Easy run then followed by more track work tues and thurs ( hopefully,if the wife does not have anything planned for us as we are on hols ).

46.4m for the week,most since Cork and tbh tougher than any week i did in prep for Cork...this track work is a different animal altogether.

Sosa · 02-08-2010 12:05PM

Aerobic 8m @ 7:03 pace

Perfect morning for running,warm but not to warm and no sun out at the time,nice route aswell that took in a nice few hills along the way...on the way back towards the house i ran up the quay and the council men were out cleaning up after the spraoi weekend down here,i was like Rocky clipping up the road with all the bin men waving at me (all i was missing was the steps to run up)...run felt easy but with intervals and tempo this week,had to make sure i didnt go any faster.

Not sure i will make the track either night this week so if i dont i will have to do them on my own,which shouldnt be a problem as last week was the only time i did them in company anyway.

Sosa · 03-08-2010 08:06PM

Intervals on Grass

Good session with the same group as last week,good standard there,plenty to tie in with.
3m warm up consisted of 2m down from the house and then a mile with the group.

The session itself was 8*2mins w/90s recovery jog.
I found this type of session comfortable.
Reps were done @ 5:36p,5:24p,5:28p,5:20p,5:31p,5:24p,5:21p & 5:00p
Inc the recovery i covered 4.2m in the 28 min session.

Another 2m back to the house around 7:45p to wrap up the days running.

9.2m total

Any time i did tempos or intervals on my own i was doing them and the recovery way to fast...the coach said to everyone beforehand to run around 10-15s a mile faster than your 5m time.
I did 5:40p in Kilmac earlier in the year,so that was 5:25p for me,i ran by feel as the intervals set up on the garmin does not show pace,it just counted back the 2 mins and showed how many reps i had left to do (one for the new garmin megathread ).

It is way easier to do them in a group and much more controlled pace wise also.

Won't make Thursdays tempo session as i will be going up to the big smoke...brining the young fella to the Zoo...i will talk to the coach and do the session on my own Friday morning.

tisnotover · 03-08-2010 09:37PM

Sosa wrote: »

Intervals on Grass

Good session with the same group as last week,good standard there,plenty to tie in with.
3m warm up consisted of 2m down from the house and then a mile with the group.

The session itself was 8*2mins w/90s recovery jog.
I found this type of session comfortable.
Reps were done @ 5:36p,5:24p,5:28p,5:20p,5:31p,5:24p,5:21p & 5:00p
Inc the recovery i covered 4.2m in the 28 min session.

Another 2m back to the house around 7:45p to wrap up the days running.

9.2m total

Any time i did tempos or intervals on my own i was doing them and the recovery way to fast...the coach said to everyone beforehand to run around 10-15s a mile faster than your 5m time.
I did 5:40p in Kilmac earlier in the year,so that was 5:25p for me,i ran by feel as the intervals set up on the garmin does not show pace,it just counted back the 2 mins and showed how many reps i had left to do (one for the new garmin megathread ).

It is way easier to do them in a group and much more controlled pace wise also.

Won't make Thursdays tempo session as i will be going up to the big smoke...brining the young fella to the Zoo...i will talk to the coach and do the session on my own Friday morning.

Very nice session, 100% agree with doing speed-work within a group, that counts for track-work upto PMP runs in my book!

Sosa · 04-08-2010 10:21AM

Recovery 6.8m @ 7:50p

Legs were heavy after last nights intervals,i reckon the grass is making the session harder and thats why the legs are heavy,no pains like after last weeks session thankfully.
Just a trot around my usual 6m route,met SG just as i was turning for home so ran a bit with him to bring it up to 6.8m.
Rest day tomorrow,tempo on Friday morning followed by med long on Sat or Sun

Sosa · 06-08-2010 10:22AM

Thursday - Rest

Walked around 5m around Dublin Zoo if that counts,we spent most of our time around the penguins,the little fella loved them.
On another note,the phoeno ( as ye dubs call it ) looked great,lovely place for running and loads of people banging out a few miles...would have been nice to have the gear...but i dare not suggest it.

Friday - Tempo

After missing the group session last night i had to do this on my own at 7:30 this morning or miss it all together.
Up at 7:15...an elevenses raisin bar,sup of water and off i went.

2m warm up down to the park @ 8:02p

18 min tempo
9 mins one way,turn around and 9 mins the other.
I covered 3.10m...which was 5 laps (5k) around the park,the first lap was the hardest and i was hanging on for the last.
After last weeks 15 min...this was much tougher,next week is 21 mins ( i presume ) so i couldnt cop out and just do the 15,altough i was giving myself excuses on the warm up jog down there.

2m warm down back up o the house @ 8:05p

http://connect.garmin.com/activity/43338872

I am happy now that i got my 2 key sessions done again this week,med long tomorrow or Sunday morning to complete the week,that is just a treat of a run...run how i feel

Sosa · 07-08-2010 10:25AM

14m Med Long

http://connect.garmin.com/activity/43448014

Found this tough going for the first 4m,legs were heavy from yesterday mornings tempo,kind of got going then but the hills enroute slowed me a bit,it was only really when i hit 9m that i felt comfortable and started to clip along nicely,the last 4m were at a steady pace.

I started slow but got to 10 @ 7:30 pace and then ended up at 7:23p overall

The route i picked i just kind of made it up as i went along,part of it i used for my midweek pmp runs for cork and i had forgotten how tough the hills around the holy cross and up butlerstown were...glad its done now and i will do that again,nice variation of climbs,downhills and flat every couple of miles.

Another good week down....45.1m in total.

Sosa · 08-08-2010 02:34PM

Planned rest day today but oppurtunity arose so i brought the young fella down to the park with his bike and i did 3k.
1k warm up....then 6*150m, fastest was 21.3s and slowest was 23.4s...i had 60s rest inbetween and tbh that was not enough,i needed 90s.
I was slowing near the end of most of them to try get enough rest for the next one...not ideal but a nice mini blow out.
1.1k warm down then to make the 3k

Total for the week 46.96m

Sosa · 10-08-2010 10:18PM

Monday - Rest

Umplanned,but i was shattered from the time i got up so i decided not to run.It was only going to be 6 aerobic anyway.

Tuesday - Intervals on grass

I am racing in Ardmore friday night so i only did 6*2mins with 90s rec.
Fastest was 5:17p and slowest was 5:27p...so happy with that.
The plan was 8 with the group but i went down early to make sure i only did 6.

1m warm up,followed by 3.2m of intervals/rec and another mile to warm down.

Only 5.2m in total as i was restricted timewise,this will be a low mileage week.

Sosa · 12-08-2010 09:30AM

Wed 6m Aerobic

Forgot to post yesterday.
A faster aerobic than planned,i did the first 3 all sub 6:50...but then slowed and averaged 7:03 overall,felt good all the way.

Rest day today and Ardmore tomorrow night.

tisnotover · 12-08-2010 09:41AM

Sosa wrote: »

Rest day today and Ardmore tomorrow night.

All the best in Ardmore Sosa, looking forward to the report !

Sosa · 12-08-2010 10:01AM

tisnotover wrote: »

All the best in Ardmore Sosa, looking forward to the report !

I am looking forward to it tno,supposed to be a good fair course from what i hear.....

ManFromAtlantis · 12-08-2010 10:31AM

yea best of luck sosa.

Gringo78 · 12-08-2010 10:53AM

Best of luck. There's a bus load headed down from midleton tomorrow evening so should be a good crowd at it.

Sosa · 12-08-2010 11:14AM

Gringo78 wrote: »

Best of luck. There's a bus load headed down from midleton tomorrow evening so should be a good crowd at it.

Its the last in the summer series run by west waterford ac,it always gets a big crowd.....

Gringo78 · 12-08-2010 11:23AM

Sosa wrote: »

Its the last in the summer series run by west waterford ac,it always gets a big crowd.....

You might recognise one of the midleton lads from the cork sub 3 group...he pelted off after me when I made my sneaky move at mile 24 and then left me for dead from mile 25. I expect he'll be aiming for under 29 ( he ran 28:5x 4 weeks ago).

Sosa · 12-08-2010 02:21PM

4.2m Recovery

Gap opened up so i nabbed a recovery trot before work.
8:02 Pace

ManFromAtlantis · 12-08-2010 03:27PM

you have a good few 'sneaky runs' and 'gap openings' in you log.
i just imagine you're always there with the binocs in the long grass, waiting for every and any opportunity that might present itself .........

seanynova · 12-08-2010 05:12PM

good luck in the race, a good indicator of how ballycotton 5 might go...

tisnotover · 12-08-2010 09:33PM

Gringo78 wrote: »

You might recognise one of the midleton lads from the cork sub 3 group...he pelted off after me when I made my sneaky move at mile 24 and then left me for dead from mile 25. I expect he'll be aiming for under 29 ( he ran 28:5x 4 weeks ago).

I reckon Gringo, we'll be watching Sosa and that Midleton lad race it out for sub-29 in Ballycotton!

Sosa · 13-08-2010 12:22AM

ManFromAtlantis wrote: »

you have a good few 'sneaky runs' and 'gap openings' in you log.
i just imagine you're always there with the binocs in the long grass, waiting for every and any opportunity that might present itself .........

I am always ready MNA.....waiting,lurking with the runners and tech top close by...for that chance to slip out the door.....:D

Gringo78 · 13-08-2010 10:35AM

tisnotover wrote: »

I reckon Gringo, we'll be watching Sosa and that Midleton lad race it out for sub-29 in Ballycotton!

TNO, I wouldn't be half surprised if you pass me, Sosa & the midleton lad in a heap after burning ourselves out....I'm confident though they'll have to bring their A game....I feel a peak coming on!

Gringo78 · 13-08-2010 10:37AM

Gringo78 wrote: »

TNO, I wouldn't be half surprised if you pass me, Sosa & the midleton lad in a heap after burning ourselves out....I'm confident though they'll have to bring their A game....I feel a peak coming on!

And I'm not mentioning VR there cos I've a feeling he's finally going to have the performance he's been chasing and will be streets ahead of us.

Sosa · 13-08-2010 10:44AM

Gringo78 wrote: »

And I'm not mentioning VR there cos I've a feeling he's finally going to have the performance he's been chasing and will be streets ahead of us.

Its all on the night,i would say less than 30s will seperate 1st and 4th...it will be interesting...tonight will be another indicator of how i am doing...and then i have 2 more weeks for Ballycotton.

I ran 28:39 2 weeks before Cork with no speedwork done at all for 10 weeks previous.so VR could maybe be favourite,strength wise....
but then again...the Cats like being favourites

Sosa · 14-08-2010 12:23AM

28:52 at the Ardmore 5m....( or should i say Ardmore 5.03m )
just home from work...report tomorrow...off to bed and up early for a med long with SG

Sosa · 14-08-2010 11:15AM

Ardmore 5.03m race

http://connect.garmin.com/activity/44426611

I was very hesitant going up to this,was not feeling it at all and did a 3m warmup to try get right before the off....
As happens to alot of people all those thoughts dissapeared when we started...it was a quick first mile flat and downhill...a bit to quick really as i did it in 5:33 and that was slowing down because i was 5.20p through the first half mile and there was people streaming past me...mile 2 had a bit of a drag on it and brought us back to reality witha 5:51 mile...no panic...tipping away nicely.
The 3rd mile was the toughest,a drag for the full mile with a bit of wind in our faces for added measure...my slowest @ 5:59...i thought sub 29 was gone at that stage but then we turned back onto the road where we started and it was flat so did a nice controlled 5:47 on that...mile 5 then was the bulk of mile 1 so i knew at that stage that a 5:50 mile would get me under,it turned out to be my fastest mile @ 5:31...so when i finished and saw only 8s to spare under the 29 i was dubious...quick look at the watch showed 5.03 in total...the .03 took me 9s...so i am claiming 28:43 for 5m last night.

I reckon it was good enough for a top 15...results not up yet.
Got what i wanted out of it,since Cork i have raced 3*5milers.
29:47 in Dromana,29:22 in GSK and 28:52 last night.

Onwards for Ballycotton

Lots of Midleton singlets up there,Gringo.
Is the lad from Cork grey haired and a tatoo on hs upper arm ?

Saturday 13.5m Med Long

I met up with SG and 3 others then this morning at 8 for part of there long run....I did the first 8m with them then turned back for home for the last 5.5 on my own.
First 8 around 8:10p
Last 5.5 around 7:30p

Overall 7:52p

tisnotover · 14-08-2010 11:42AM

Great running Sosa last nite, nice progression on those 5mile races, Ballycotton not too far away now at all.

good running too this morning, thats some recovery run

Sosa · 14-08-2010 11:51AM

tisnotover wrote: »

Great running Sosa last nite, nice progression on those 5mile races, Ballycotton not too far away now at all.

good running too this morning, thats some recovery run

Thanks tno,the legs were a bit heavy for the first 2/3m but then i got going and was fine,i enjoyed the last few on my own,stretched the legs a touch.
No stiffness this morning which was good...

seanynova · 14-08-2010 01:40PM

every 5m race your knocking over 25secs off the previous one.....sub28:30 is on the cards alright!!

Gringo78 · 14-08-2010 04:21PM

That guy was a different lad....results are up and I see he ran a PB but missed put on sub 30 by 2 sec..I'm sure he'll get it in ballycotton. Looks like the midleton lad from our sub 3 group didn't run even though he organised the bus down...maybe he's injured.

Great time...you're in suitably formidable form for ballycotton....looking forward to a great race

One step at a time

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