One step at a time

Sosa · 09-10-2010 07:58PM

dermCu wrote: »

Well, you won't be stuck for speed on the sub 60 10m effort. I've found 4 x 2 miles at T pace to be a great indicator of what you can do in a 10 or half. Based on some of your previous posts I'd bet that you wouldn't have too much of a problem keeping them under 6 m/m

**edit: didn't realise you are running on Sunday. Might not be a good idea to do that one during race week! Good luck.

looks like a good session derm...a tough one...how much recovery inbetween sets ?

I might do 2*2m...just to get the legs turning

seanynova wrote: »

sorry about that, i think that every time i look at you log i see intervals, but ya...ive seen the tempo runs also now....my bad...

agree with dermCu, doing 4x12min(or 2m) with 2min recoveries is a great session....prob my favourite.....but the longer ones are good also, like 4-6(or even7) miles....

you should be well able to go sub6, last 10miles you did was 60:XX right? you have come on a long way since then....either way, the half in dec, will be a cracker for ya! lets hope its not too windy!!!

I did 60:36 in January,but i was flying at the time,soon after that race i did 28:24 for 5 and 36:16 for 10k,i have not been able to get near those times since Cork for some reason,thats why i started up the intervals and i am feeling the benefits already.

Sosa · 10-10-2010 01:30PM

Recovery 3m @ 7:32p

Just a handy 3m to get me to 40 for the week.

Tempo tomorrow in the lead up to the race next week.

jfh · 11-10-2010 11:43AM

hi sosa, just discovered your log, hope you don't mind the fact that i'll be using it as a base for my training! some good runs there, i'm new to this and do most of my running solo. also training for waterford

Sosa · 11-10-2010 04:03PM

jfh wrote: »

hi sosa, just discovered your log, hope you don't mind the fact that i'll be using it as a base for my training! some good runs there, i'm new to this and do most of my running solo. also training for waterford

Good stuff jfh,thats how i got going,logged on,sussed out some on here that had similar targets and went from there....its good to see how others are approaching their training.
Best of luck with it.

Sosa · 11-10-2010 04:10PM

Tempo

A very good session today is glorious conditions,lets hope it holds out for the w/e !

2m warm up down to the park @ 7:15p

10 mins @ 5:44p
2 mins jog
7 mins @ 5:39p
2 mins jog
4 mins @ 5:37p
2 mins jog

27 min session that covered 4.4m

2.1m warm at 7:25p

8.5m total

Flt great to bang these times out today,plan was just to hold under 6:00p but the race is 6 days away and thats the last hard session i will do before it so went wth the flow,worked hard but in control which is always nice.
I think if i had a 5m race the w/e i would fancy a PB,the 10 will be more taxing on me but will have a right good go.

tisnotover · 11-10-2010 06:15PM

Nice session Sosa, forgot about that you have a 10miler at wknd.

There's nothing like the feeling of looking forward to having a good race and putting the hammer down, looking forward to reading your report!

Sosa · 11-10-2010 06:46PM

tisnotover wrote: »

Nice session Sosa, forgot about that you have a 10miler at wknd.

There's nothing like the feeling of looking forward to having a good race and putting the hammer down, looking forward to reading your report!

We will see how it pans out tno,not overly confident but i was the same heading up to Cork that Bank holiday in June !

Sosa · 13-10-2010 11:46AM

Aerobic 8m @ 7:15p

A lovely cool morning for a run,nice to feel that slight chill starting off.
I was going to run the route today but it would have been awkward to do it and as well as that i could not get a true line anyway as you cannot run up the Quay and Cork road any old day,so distance would have been out,so i then decided to drop it to 8m,the last 5 being the last 5 for Sunday...it will be tough going but i had previously said that if i get to 8m in 48 mins that i will do it,i now think that even 48:20 will see me nip under as the last 2m are very favourable if you have anything left in the tank,its just the first 8 that are the problem !

Tempo tomorrow night with the club,i thnk they are doing 2*15mins or 3*12 mins...i will do one set with them around 6:00p....wont be under that anyway.

asimonov · 13-10-2010 11:55AM

Best of luck this weekend sosa, give it a real good lash. I had to change plans and won't be able to make it down.

Gringo78 · 13-10-2010 04:07PM

Sosa wrote: »

.
I was going to run the route today but it would have been awkward to do it and as well as that i could not get a true line anyway as you cannot run up the Quay and Cork road any old day,so distance would have been out,so i then decided to drop it to 8m,the last 5 being the last 5 for Sunday...it will be tough going but i had previously said that if i get to 8m in 48 mins that i will do it,i now think that even 48:20 will see me nip under as the last 2m are very favourable if you have anything left in the tank,its just the first 8 that are the problem !.

Good idea about concentrating on the 8 miles. Something that worked for me was breaking down the race into 2 mile warmup - 6 miles at LT pace - and then 2 miles home concentrating on holding sub 6 pace. I found the race seemed shorter and more manageable. If you normally break your tempos up into blocks of 2-3 miles then another to break up the race is 1 mile warmup then 3x2 miles at 6:00 pace with 2:00 recovery between reps. Recovery pace would obviously be also 6:00 pace but you might perhaps aim to bridge a gap to a runner during the rep and then recover behind the runner. That gets you to 9 miles and generally the last mile takes care of itself. Just kinda mental things to help you deal with what is a very difficult task of running flat out for 60min - IMO a harder task than the marathon

Sosa · 13-10-2010 04:48PM

asimonov wrote: »

Best of luck this weekend sosa, give it a real good lash. I had to change plans and won't be able to make it down.

Thats a pity asimonov,i was hoping to have someone to run with.
I think there was only 2 under 60 mins last year,but i think there will be more on Sunday.

Gringo78 wrote: »

Good idea about concentrating on the 8 miles. Something that worked for me was breaking down the race into 2 mile warmup - 6 miles at LT pace - and then 2 miles home concentrating on holding sub 6 pace. I found the race seemed shorter and more manageable. If you normally break your tempos up into blocks of 2-3 miles then another to break up the race is 1 mile warmup then 3x2 miles at 6:00 pace with 2:00 recovery between reps. Recovery pace would obviously be also 6:00 pace but you might perhaps aim to bridge a gap to a runner during the rep and then recover behind the runner. That gets you to 9 miles and generally the last mile takes care of itself. Just kinda mental things to help you deal with what is a very difficult task of running flat out for 60min - IMO a harder task than the marathon

As usual you have a strategy Gringo,worth exploring alright,the last 2m are fast so its the first 8 i need to work out first,thats where the very hard work will be,i just hope that i am not to far off 48 mins when i pass through 8
-thanks

seanynova · 13-10-2010 11:12PM

by the sound of your termpo run monday you will be grand lad, nothing to worry about.... and running even with 1 other person will help you on like.....

only adivce i could give is not to go out too fast....even a 6:05m/m 1st mile....im no expert but my half was ran that way and turned out very well! before in races i would go out way too fast 1st mile and pay for it throughout....

good luck anyway

Sosa · 13-10-2010 11:42PM

seanynova wrote: »

by the sound of your termpo run monday you will be grand lad, nothing to worry about.... and running even with 1 other person will help you on like.....

only adivce i could give is not to go out too fast....even a 6:05m/m 1st mile....im no expert but my half was ran that way and turned out very well! before in races i would go out way too fast 1st mile and pay for it throughout....

good luck anyway

thanks seany,i have been there before and got burned several times..wont be racing anyone else but the clock...

Krusty_Clown · 13-10-2010 11:46PM

Mightn't be checking boards too often over the next couple of days, so best of luck this weekend. Hope you bring home the right digits.

Sosa · 14-10-2010 09:16PM

Tempo

Very few miles today with Sunday on the horizon.
Small warm up as i arrived late and then straight into 15 mins of a tempo where i covered 2:52m (5:57p)...the first half mile felt tough,after that very manageable...short warm down afterwards,i had about 10 mins spare then before i had to head off so a couple of us did 2*400's at around 4:45p...again the fist was hard the second way easier.

I reckon i did 4m in total.

A 4/5m recovery run tomorrow or Saturday is all i will do before the race now...the thoughts of 10*6 min mile is way more daunting than a sub 3 attempt....way more...different animal altogether.

tisnotover · 16-10-2010 11:51AM

All the best in the race tomorrow Sosa! :-)

Your in very good form for it, forecast looks good, looking forward to the report!

Sosa · 16-10-2010 01:08PM

Aerobic 4.2m @ 7:21p

Nice little trot just to keep me going until tomorrow,the last 2m were the last 2 for tomorrow,trying to envisage a good finish ...the law of attraction and all that !

misty floyd · 16-10-2010 01:18PM

All the best Sosa, enjoy! Don't forget the race report.

Sosa · 17-10-2010 02:34PM

Good news and bad news...

The good news is i broke the hour...59:53
The bad news is my garmin had the distance at 9.95m.

Full report later

smmoore79 · 17-10-2010 02:59PM

Sosa wrote: »

Good news and bad news...

The good news is i broke the hour...59:53
The bad news is my garmin had the distance at 9.95m.

Full report later

Great result! Take it as sub 1 hour. Garmins ar not 100% accurate and there was only a .05 difference.

village runner · 17-10-2010 03:03PM

Great run but I agree with sosa. It wont count until you do it in dungarvan. I would rather it 10.1 as thats normal.

misty floyd · 17-10-2010 04:02PM

Great time regardless Sosa, well done. would be good to know if everyone else had under 10m on their garmins.

Gringo78 · 17-10-2010 07:04PM

Sosa wrote: »

Good news and bad news...

The good news is i broke the hour...59:53
The bad news is my garmin had the distance at 9.95m.

Full report later

That's a bit **** but you're pretty much there anyway....do it officially in Dungarvan. I reckon the 81m you were short would have taken you 18sec giving you 60:11. A great time and coincidentally my PB for the distance!

seanynova · 17-10-2010 07:09PM

well done sosa, either way it sould give you great confidence going forward! what was the ave pace/mile on the garmin?

Sosa · 17-10-2010 07:24PM

village runner wrote: »

Great run but I agree with sosa. It wont count until you do it in dungarvan. I would rather it 10.1 as thats normal.

Its not valid,all it does is prove to me that i will beat that on a flatter 10m route and also that a sub 80 half is within my reach.

misty floyd wrote: »

Great time regardless Sosa, well done. would be good to know if everyone else had under 10m on their garmins.

Was talking to the winner after and his was 9.95 also.

Gringo78 wrote: »

That's a bit **** but you're pretty much there anyway....do it officially in Dungarvan. I reckon the 81m you were short would have taken you 18sec giving you 60:11. A great time and coincidentally my PB for the distance!

60:10 actually gringo...:D
finished witha 5:39 paced last mile so i put 0.05m at 5:39p into the running calc and i got 17s...add that on and you get 60:10...
nice to stay ahead of the rebels !

seanynova wrote: »

well done sosa, either way it sould give you great confidence going forward! what was the ave pace/mile on the garmin?

6:01p seany...lost time on hilly miles and gained on a few downhills,but just not enough.

Sosa · 17-10-2010 08:05PM

Run for Life 10m ( 9.95m )

Bitter sweet today,broke the hour but the course was short...some would claim it,i am not one of those people...at the pace i ran the last mile,the extra 0.05m would have taken me 17s....brining me up to 60:10...still a PB by 26s so although i cant take that either...its nice to know that i WILL do it in Dungarvan and that a sub 80 at the half in December has now become a very real possibility.

The Race

I positioned myslf in the front row today for the first time as i meant business and i was right to do so as very quickly we were off and i was second after about 200 metres,quickly reigned myself in when i saw 5:23p...and slowed acordingly to do the first mile in 5:50...very nicely done and now in 4th position.
The next mile was almost flat and got through that in 5:57/8...going nicely along and enjoying the good weather.
Mile 3 & 4 were all uphill,nothing mountainous but steady up all the way and lost time here,both arond 6:10/11...no panic as i knew this would happen,i just sped up on the flats and downhills trying to make up time.
Mile 5 has a big downhill so i was able to clip down there very nicely,long stride,minimal effort to go sub 6 on that mile...passed through 5 in 30:10...slipping a bit but hills are hills nd you cant burst up them totally or you will blow up,i was going as fast as i could manage while staying in control.
Mile 6 was ok...a little downhill and some flat,did that one sub 6 also....was getting tired after 6 but knew the real hills were coming so was just trying to stay in control and not let it bother me.
Mile 7 had a nasty climb in it and it took a bit out of me,i was over 6:00 here,but not to much so trying to do the maths i thought at that stage that sub 60 was well on but then the first half of mile 8 had 2 nasty,nasty hills that killed me...i was 6:30p for the first half of that mile,i got that back to 6:15p overall for the mile through sheer hard work,which also nearly killed me,forgot then to look at the watch passing 8,but felt then that i needed 2m in around 11:30...to do it,felt it was gone then...but pushed on as best i could to try break my 60:36 time from earlier in the year...mile9 was favourable,some downhill and flat but one hill in there jut so you didnt forget the others,when i crested th last hill i knew that it was all flat and downhill from here on and felt a suge come from somewhere...did m9 under 6 also and then let the shackles off...bombed the last mile like a 400m interval...didnt look at the garmin once,coming nito the park i saw the clock...59:39...59:40...jesus chr~!st i though im going to do it...flew up the finishing straight with every ounce i had to cross the line in 59:53...waited on the celebrations until i looked at the distance covered...9.95m....i wasnt gutted as i knew that i wasnt going to cover that in 6s so kind of felt relieved.....
But a great result that has stoked the fires now for the half in december and dungarvan in january.....

I really didnt feel i was in that sort of shape today,so im delighted with the performance and result.
4th place also,my highest to date and i unofficially smashed my PB by 26s.

Happy Days

http://connect.garmin.com/activity/53307465

tisnotover · 17-10-2010 09:42PM

A bit of bitter sweet as you say Sosa, but a very good race and time nonetheless, tx for the race report and splits.

I've no doubt you'll smash that time in Dungarvan, you know what it takes now.

Sosa · 17-10-2010 09:57PM

tisnotover wrote: »

A bit of bitter sweet as you say Sosa, but a very good race and time nonetheless, tx for the race report and splits.

I've no doubt you'll smash that time in Dungarvan, you know what it takes now.

I am happy to let it hold until Dungarvn,will be all the sweeter to do it at a real race with a few around me.

showry · 17-10-2010 10:22PM

Great running sham, well done

Gringo78 · 18-10-2010 10:26AM

Sosa wrote: »

60:10 actually gringo...:D
finished witha 5:39 paced last mile so i put 0.05m at 5:39p into the running calc and i got 17s...add that on and you get 60:10...
nice to stay ahead of the rebels .

We'll discuss your dubious maths in Dungarvan Sosa....until then I'll leave you off. Great time especially since you basically ran it solo.

One step at a time

Comments