One step at a time

ManFromAtlantis · 18-10-2010 11:31AM

running performance:

poss short course: :mad:

Sosa · 18-10-2010 02:05PM

Recovery 4.2m @ 7:39p

A nice easy run today just to do something,no ill effects from yesterday and the pace was very easy.

asimonov · 18-10-2010 03:07PM

well done yesterday sosa, sounds like a very well paced, controlled run - sub 80 now in december and you'll have finished off a great year of running.

jfh · 18-10-2010 03:23PM

well done sosa, i've been following your log for a while now, watching the progress you have made is amazing and and it's a great motivation for the rest of us to keep up the hard work.

Sosa · 20-10-2010 09:47PM

Aerobic 8m @ 7:04p

Its been a busy few days for me since the race Sunday,i was supposed to be working the night after the race but Mrs Sosa was not feeling the best and with only 2 weeks to go to the new arrival i took the night off to stay at home and just as well i did as we were out inthe hospital early monday morning and we welcomed our new baby boy that evening at 6:02....a bit of a whirlwind of a day,then on tuesday i had a medical for a new job (which if i didnt pass,something would be wrong somewhere)...which i got :Dand then i was up there talking to the HR people finalising everything...so tuesday my head was all over the place with the new littleman and new job to add to the mix.
I now have the bones of 2 weeks with the famly before i start the new job on Nov 1st...happy days,10 mins from the house....

The run today just kind of happened,dropped the big fellas hurley and helmet into him to play after school and not worth my while heading off to come back again so i got a nice 8 done in fantastic Spring weather.

Dont know when i will run again,no plans....maybe tomorrow,maybe the w/e

seanynova · 20-10-2010 10:09PM

Sosa wrote: »

we welcomed our new baby boy that evening at 6:02....

congrats sosa!!

he arrived at 6:02, was that 6:02m/m by any chance? he is off to a good start!!!!

all the best lad....

RacoonQueen · 20-10-2010 10:11PM

Congrats on the new arrival.

tisnotover · 20-10-2010 10:13PM

great stuff Sosa, congrats on the newborn and the new job, happy days :-)

dermCu · 20-10-2010 10:37PM

Congrats on both counts Sosa.

Macanri · 20-10-2010 10:40PM

+2. congrats.

Abhainn · 20-10-2010 11:51PM

Good man x 3 . best wishes on your young lad , 9 days early??
New job close to home friggin lucky man, & sub 60 10 miler - take it as who says garmins are 100% correct??

Sosa · 21-10-2010 08:17AM

Abhainn wrote: »

Good man x 3 . best wishes on your young lad , 9 days early??
New job close to home friggin lucky man, & sub 60 10 miler - take it as who says garmins are 100% correct??

He was due the 29th...i suppose he was eager to get here
They say good things come in three's alright,but i did the lotto last night anyway as i can do no wrong this week !

misty floyd · 21-10-2010 09:08AM

ah brilliant. Congrats to you and your partner. Hope all are well.

kennyb3 · 21-10-2010 09:46AM

Congrats on the new arrival and nice one on the new job too!

BeepBeep67 · 21-10-2010 10:11AM

Congrats - what's Santa Claus bringing you?

smmoore79 · 21-10-2010 10:19AM

Congratulations, you'll have to source some size 1 XC spikes for the little fella :rolleyes:

Woddle · 21-10-2010 11:04AM

Huge congrats sosa, hope wife and baby are doing well.

BeepBeep67 wrote: »

Congrats - what's Santa Claus bringing you?

How much is that going for beepbeep?

Mines at the age now were it could be fun.

ManFromAtlantis · 21-10-2010 11:05AM

+1 congrats. happydays.

Gringo78 · 21-10-2010 11:49AM

Congrats, delighted to read that and great news on the jobs front. I suppose you'll be able to run to and from work so???

Sosa · 21-10-2010 12:20PM

Gringo78 wrote: »

Congrats, delighted to read that and great news on the jobs front. I suppose you'll be able to run to and from work so???

that will be the plan gringo...its about 6m the long way,4 the short way.
Both have a nice few hills in there.
I'll suss out all that in due time.

My luck has run out though,i didnt win the lotto last night !

BeepBeep67 · 21-10-2010 08:29PM

Woddle wrote: »

How much is that going for beepbeep?
Mines at the age now were it could be fun.

Check the logo - it's an IM one, wouldn't fancy dragging it behind me on a swim though!

showry · 21-10-2010 11:19PM

congrats Sosa, great news

aero2k · 22-10-2010 10:31AM

Hi Sosa,

Sorry I didn't get on here in time to wish you good luck in the 10 - I was thinking of you on the day.

Congratulations on the new arrival, the new job, and that fantastic run. It sounds like you did a great job of coping with the hills, sometimes I think it's not just that they're physically harder to run up, but that they disrupt your rhythm and when you see the pace slipping on the watch it can be a head wrecker too.

You'll smash 60 in Dungarvan.

Sosa · 22-10-2010 11:18AM

aero2k wrote: »

Hi Sosa,

Sorry I didn't get on here in time to wish you good luck in the 10 - I was thinking of you on the day.

Congratulations on the new arrival, the new job, and that fantastic run. It sounds like you did a great job of coping with the hills, sometimes I think it's not just that they're physically harder to run up, but that they disrupt your rhythm and when you see the pace slipping on the watch it can be a head wrecker too.

You'll smash 60 in Dungarvan.

Thanks aero,its been a pretty good week,and its not over yet...we havethe euro millions tonightand the bumper lotto tomorrow...so it might get better

My race plan was to slow on hills and speed up on the downhills and it worked well,i tried to even out the effort over the course of the race.
It was a tad short at 9.95,so i would have been 60:10...but it was only a charity race that i ran on my own from start to finish and not a farourable route to add to the mix,with all that in mind.....roll on Dungarvan !

Sosa · 25-10-2010 02:09PM

I have not run since last wedneday...4 days ! my longest stretch without a run since i started my 2m slog around the estate 3 years ago....i was itching for a run today,i was ready to explode...but being up to my eyes in nappies and night feeds,sterilising bottles and so on...meant that i was lucky to get out today tbh.

No plan for the run,just to run and feel the cool breeze agaist my face...ah how i missed that the last couple of days.

Watching the botched up live stream of the marathon that froze every 2 mins nearly drove me round the twist...i had to get the gear on...and quick.

Bombed up the hill of the estate and it just kept going from there.
I did the first 5m in 30:58 and slowed a bit then on the very hilly 6th mile,when i saw that mile only took me 6:40 i decided to keep clipping along,finishing the last 3 all under 6:30 and it felt nice and easy.

Total miles 8.5
Average pace 6:18

Well done to everyone that ran in dublin today,cant wait to read the reports tonight

Sosa · 27-10-2010 09:31PM

Intervals

Thankfully got out today for these,the plan was 8*800 but could only do 6 due to time constraints...pity.

1.5m warm up
6*800 @ 5:27p,5:28p,5:30p,5:29p,5:26p,5:23p
1 min walk,1 min jog rec
1.5m warm down
7m total

The plan was to keep them around 5:30p but i was finding the pace tough,a few sleepless nights since the new man of the house came home saturday and a few windy sections of the park were the cause,surprisingly the first 4 were tough and the last 2 felt much easier,it was a pity i could not do the last 2 reps.

I have entered the half in Dec where i am determined to break 80 mins regardless of lack of sleep/new job/less running...i feel i can still do it with all that thrown at me.
I reckon i will be lucky to get 4 days running a week,some will be 3 i'd say.
The idea is a short interval,long interval and med long a week,if i get a fourth in it will be easy with hill repeats.

well done again to all at DCM,some cracking tmes there...the sub3 group is expanding rapidly...now we have a good few under 2:50 and 2:40...great running...

Sosa · 28-10-2010 08:39PM

Aerobic 6.5m w/6*160m hill repeats

While all you DCM runners are puttng the feet up,i was out in the lashing wind and rain tonight...and loved every step of it !

I did the first 4m around 6:55p...that got me nearly a half mile away to the hill i picked tonight...so i jogged up to that and went straight into them...it was 0.1 of a mile and i dont know how long they took me as i was pitch dark, so i went on effort...160m back down as a recovery and off again....felt good and will increase these to 10 on a harder hill in the lead up to the half.
After those i had about a mile back to the house which i used as a recovery as i dont have time for a proper recovery run,i will use the odd mile at the end of a session for now.

7:14p Overall

Aim now is to somehow get 15 done over the w/e....6 weeks to the half and i want to do 5 med long in the next 5 weeks if possible.

Krusty_Clown · 28-10-2010 11:43PM

Congrats on all of the very fine achievements Sosa! Great news, and a great run too. Lucky man!

Sosa · 30-10-2010 02:57PM

Med Long 13.11m ( Waterford half route )

A glorious morning for a run,started off sluggish but got to 5m and started motoring from then finishing fast.
The aim is to do a 14/15m run for the next 4 w/e and finish them fast...
1 mile today...2m next week and so on.
Similar set up to my marathon training for cork..it stood me in good stead for that.

Nipped under the 90 mins for the half route which was nice as i started consevatively but got stronger as i went on.

http://connect.garmin.com/activity/54833034

35.11m for the week...not good mileage but i did alot with it...thats about all i can manage up to the half....if i have 4 more weeks like this i will have a great shot at breaking 80 ( weather permitting )

Sosa · 02-11-2010 10:13PM

Intervals

Not in the humour for these today,but i got an hour spare and time is precious so i went for it.

1.3m warm up
6*800m @ 5:29p ave
1 min walk and 1 min jog recovery inbetween reps.
1.3m warm down

I had planned to do 8 but a mixture of time going against me and the lasagne i had at lunch,i called it a day at 6.
I only did 6 last week also,certainly will do 8 next week.

6.6m total

One step at a time

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