One step at a time

Sosa · 28-11-2010 02:31PM

Snow Runs

The roads were fairly bad yesterday so i decided to run to work as i had serious doubts about getting the car home at 7am this morning.
I left early as i thought i would have to walk most of it,didnt happen though as conditions were not that bad.
Ran a bit extra when i got there as i was very early.
4.6m @ 8:20p

Managed to finish early @ 5am so got togged out and ran home,to my surprise the roads were perfect,i ran out the middle of every road,only one taxi passed me all the way home and he gave me a wave with a big smile,it felt like a scene from 28 weeks....very surreal but very enjoyable experience none the less,legs were grand and i would do it again...
3.4m @ 7:52p

Who says runners are mad ?
they are right,the lads inthe job already think i am cracked and im only there a month

Got 34m done this week but no long run again,thats 2 weeks now...i have to try get one in before thursday...i will be happy enough with that.

Sosa · 29-11-2010 07:55PM

Aerobic

Planned 13 today but yet again time restraints held me back,but tbh the conditions were poor with the snow.
the paths were deadly,so i ran on the road when i could,thankfully roads were fine,just had to run on paths sometimes.

8m @ 7:29p

If i had to stay on the paths,it would have been over 8:00p...so i was happy to get a nice few stretches out on the road.

Maybe 13 tomorrow,but doubtful

seanynova · 29-11-2010 09:33PM

hope things improve on the weather from for ya, so as it wont your quality sessions.....had to run on a tredmill today myself

village runner · 29-11-2010 10:51PM

Would you not do it on a threadmill if you got a chance ?? You dont want it to be a cop out if you dont break 80 min..........At 10 miles when legs are getting tired you want to know you ran 90 min the week before and not I lost some endurance by not doing it.

Sosa · 30-11-2010 12:36AM

village runner wrote: »

Would you not do it on a threadmill if you got a chance ?? You dont want it to be a cop out if you dont break 80 min..........At 10 miles when legs are getting tired you want to know you ran 90 min the week before and not I lost some endurance by not doing it.

I know,i will see how things pan out,i had done 3 halfs in a row all under 90 mins,but none done the last 2 weeks.....it has to be tomorrow or Wednesday....back to work Thursday....Sat is a possibility if i dont get it done by then...but i would rather not,i had a short tempo planned for that day while the older fella is at hurling...
If i dont get it done,so be it...i will have to go with what i have done.

Sosa · 30-11-2010 06:14PM

Aerobic

Didnt get the 13 done again today,so Saturday morning is my last chance for that,i will have to fogo my tempo that morning if i am running at all with the weather.

Today i did a mile easy to get me out of the estate ( 7:39 ) and off the icy paths,then out on the roads for 5 steady miles ( 6:45p ) and then 1.7m recovery miles ( 8:10p )

7.7m @ 7:02p

Happy to get out and lets hope it clears up before the w/e and especially for next w/e.

Sosa · 02-12-2010 10:49PM

Recovery

A slow trot over to work and back today,left the house at 6 this morning and i was a bit nervouse but i ran on the tire marks on the road and i was fine.
Plenty of grit on the main cork road so it was safe as houses...got a bit dodgy going up through Lismore park but slowed down even more to make sure i got there in one piece.
I saw a fella walking up the folly with ski sticks as aids...not very often you would see that

3.5m @ 7:57p

The way home was slower as i couldnt run all the time on the road as there were more cars around so i spent a good bit of time on the paths which were real bumpy and uneven,i hate that.....

3.5m @ 8:16p

I hope to do 13 on Saturday morning at a decent clip...we will see what the weather gods have instore for us !

Sosa · 04-12-2010 04:10PM

Bad week...didnt get out today as planned,the roads are now perfect but the paths are real uneven and slippy,but the problem is now that the traffic has started to build back up again so i cannot just leg it up the cork road like i was last week...so i gave it a miss.Cant help but have doubts for sub 80.
Only 3*13m runs in prep for this and none the last 3 weeks,so that will be 4 by next week...and i have to try crank out 13*6:06...tall order even if well prepared...
I reckon with the tempos and intervals i have been doing i would have a good stab at my 5m/10k PB now but the half is a tough one.
Might be no harm if its postponed ( selfish...i know ) give me another few weeks to get a few med longs done.

seanynova · 04-12-2010 05:27PM

Sosa wrote: »

Bad week...didnt get out today as planned,the roads are now perfect but the paths are real uneven and slippy,but the problem is now that the traffic has started to build back up again so i cannot just leg it up the cork road like i was last week...so i gave it a miss.Cant help but have doubts for sub 80.
Only 3*13m runs in prep for this and none the last 3 weeks,so that will be 4 by next week...and i have to try crank out 13*6:06...tall order even if well prepared...
I reckon with the tempos and intervals i have been doing i would have a good stab at my 5m/10k PB now but the half is a tough one.
Might be no harm if its postponed ( selfish...i know ) give me another few weeks to get a few med longs done.

if its postponed, ill run it!

anyway wouldnt worry too much about the distance, once your running in the "comfortably hard" zone which is below 6:06 for you, you will be grand id say...

Sosa · 07-12-2010 12:26AM

Im running tomorrow,even if its only a mile or 2 at 10:00 pace...im cracking up...

Sosa · 07-12-2010 02:49PM

Sosa wrote: »

Im running tomorrow,even if its only a mile or 2 at 10:00 pace...im cracking up...

Eh........ no i'm not........conditions worse today....the race must be in doubt,unless a serious thaw comes our way.....soon

Sosa · 08-12-2010 03:04PM

10/7/4 Tempo

Oh yes.....back in action...badly needed.
Have not had a decent session in 2 full weeks,no run at all in 1 week and that was only a short,slower than recovery paced trot into work and before than was last Monday...needed to get out today.
I usually do this session about 5 days before a race but even though the race is 3 days away i needed a blowout badly.
I had to drive to the local shop and run from there as the estate is deadly dangerous...

Mile 1 - Warm up @ 6:29p ...( i know,a bit fast for a warm up,but i was just so happy to be out there i got carried away

)

10 mins @ 5:52p
2 min jog
7 mins @ 5:51p
2 min jog
4 mins @ 6:06p
2 min jog

0.5m Warm down @ 7:44p

4.3m covered in that session,with the mile warm up and 0.5m warm down,that was 5.8m in total...loved every minute of it.
Felt great to be running,i am just a happier more content person when i can get out there and get a sweat going.

I ran about a mile of the course for Sat,still very icy on the hard shoulder out the tramore road so i had to run on the main road which was was 90% perfect,still have to watch out for the shiny icy patches,but the sun was blazing so it was melting,just hope it doesn't freeze over the melted ice again tonight,we would be back to square one.

Sosa · 09-12-2010 06:48PM

Aerobic & Recovery

Aerobic

Ran the long way to work today,not as cold and the paths are thawing nicely from the inside out so there was a little path of clear pavement forming on the paths so most were accessible,but i ran mostly on the road when i could.

6.3m @ 7:08p

Recovery

Ran the usual way home with a little extra loop to make 10m for the day.
A bit more icy this way so had to be more careful,but was fine.
Had to walk at times and really slow other times,but it served its purpose.
Passing the RSC i had a look in and its like an ice rink in there...

3.8m @ 8:03p

Total 10.1m

Sosa · 10-12-2010 11:33PM

Aerobic

Another trek into and home from work...conditions much better this morning and even better on the way home,dare i say by tomorrow morning we could have raced !

3.5m into work @ 7:20p
3.5m home @ 7:19p

Another handy 7m for the week.
Rest tomorrow and hopfully a med long Sunday.

Sosa · 12-12-2010 02:38PM

Tempo

Had a master plan thought out from earlier in the week to get a med long in today but it was thwarted 5 mins before i left the door.....typical.
Turned out i only had an hour so had to make the most out of it again and i did.

2m warm up @ 7:32,7:03
5m @ 5:46,5:52,5:56,5:56,6:06 - 5:55p ave
29:36 total
0.5m warm down @ ??? Slow
7.5m total @ 6:19p

Really enjoyed that this morning,took the foot off the pedal for the last one as i had sub 30 in the bag after 4...so enjoyed the last mile.
Still would have preferred a half in 89:** but beggars can't be choosers....
but i do need to get in at least 2 med longs before Jan 8th.

village runner · 12-12-2010 09:23PM

Sosa wrote: »

Tempo

Had a master plan thought out from earlier in the week to get a med long in today but it was thwarted 5 mins before i left the door.....typical.
Turned out i only had an hour so had to make the most out of it again and i did.

2m warm up @ 7:32,7:03
5m @ 5:46,5:52,5:56,5:56,6:06 - 5:55p ave
29:36 total
0.5m warm down @ ??? Slow
7.5m total @ 6:19p

Really enjoyed that this morning,took the foot off the pedal for the last one as i had sub 30 in the bag after 4...so enjoyed the last mile.
Still would have preferred a half in 89:** but beggars can't be choosers....
but i do need to get in at least 2 med longs before Jan 8th.

what benefit would a half be in 89 ? why not one in 84 with 2 x 4 miles at phmp ?

Sosa · 12-12-2010 09:30PM

village runner wrote: »

what benefit would a half be in 89 ? why not one in 84 with 2 x 4 miles at phmp ?

Yeah your prob right vR,i feel in great shape for the shorter stuff at the minute....but i have a half and a 10m coming up in the next 6 weeks so i need to adddress that.

village runner · 12-12-2010 09:39PM

Sosa wrote: »

Yeah your prob right vR,i feel in great shape for the shorter stuff at the minute....but i have a half and a 10m coming up in the next 6 weeks so i need to adddress that.

your beginning to sound like my mrs but she says it in a sarcastic way......

Sosa · 12-12-2010 10:14PM

village runner wrote: »

your beginning to sound like my mrs but she says it in a sarcastic way......

Does your mrs talk to you about being in good shape for short distance races ?
That kind of talk would be double dutch to mine.

Sosa · 14-12-2010 09:10PM

Intervals

Tough one today,only off nights and not really feeling it but decided to go down to the track,i have not been there in ages,it was a great session.
Met up with 2 other fellas and we are all roughly the same level.

3.2m Warm up @ 7:18,7:08,6:55,6:45p
6*800 @ 5:09,5:01,4:57,5:05,5:00,5:01 Pace
1.8m warm down @ 7:40 & 8:10p

8m total.

Really happy with the splits,just hung on the shoulder of one of the lads and let him do all the running,i just hung on...i could barely manage 6*5:30p on my own...big dofference doing intervals in company,i can manage the tempos going solo but intervals are tough on your lonesome

seanynova · 14-12-2010 10:33PM

Sosa wrote: »

Intervals

Tough one today,only off nights and not really feeling it but decided to go down to the track,i have not been there in ages,it was a great session.
Met up with 2 other fellas and we are all roughly the same level.

3.2m Warm up @ 7:18,7:08,6:55,6:45p
6*800 @ 5:09,5:01,4:57,5:05,5:00,5:01 Pace
1.8m warm down @ 7:40 & 8:10p

8m total.

Really happy with the splits,just hung on the shoulder of one of the lads and let him do all the running,i just hung on...i could barely manage 6*5:30p on my own...big dofference doing intervals in company,i can manage the tempos going solo but intervals are tough on your lonesome

very strong pace sosa! what was the recovery?
im the opposite at the moment, cant run tempos but intervals seam ok....well....in the head anyway

Sosa · 14-12-2010 11:07PM

seanynova wrote: »

very strong pace sosa! what was the recovery?
im the opposite at the moment, cant run tempos but intervals seam ok....well....in the head anyway

2min hands on knees...slow walk....

Sosa · 15-12-2010 10:01PM

Aerobic

Had planned a recovery tonight after last nights efforts but after a bit of soreness last night and stiffness early today i came around very fast when i got the gear on and did 7.5m @ 7:22p and it felt like a recovery...happy days.
Still need a med long soon...i might get it done Friday.

Sosa · 18-12-2010 09:02AM

Aerobic

My first run over 8m in 4 weeks and i enjoyed it.
With the bad weather to hit here over the w/e i needed at least 10m under my belt if we are going to be hindered again.
Sungod has kindly offered to get me into the gym if its ice's over again,and i will take him up on the offer if i get stuck.

10m in 1:08:19 ( 6:50p )

Ran into work this morning,weather not as bad as i thought it would be...no ice and it was "only" 0 or 1c ....i believe we will be the last to get the snow this time.
It could be a different story on the way home...it could be a blizzard by then !

smmoore79 · 18-12-2010 03:57PM

Thats some top running Sosa and a nice pace. Even your previous intervals are very tasty! any 5km to 5m race coming up would deffo be worth going for. Id say there could be a pb in ya...

Sosa · 18-12-2010 07:03PM

smmoore79 wrote: »

Thats some top running Sosa and a nice pace. Even your previous intervals are very tasty! any 5km to 5m race coming up would deffo be worth going for. Id say there could be a pb in ya...

I have been thinking the same recently,I have a 5m and 10k in Feb...in successive weeks,both courses are where my PB's are for the distance...i am looking forward to them but unfortunately that won't help me in the half marathon i have in 3 weeks and the 10m two weeks later...i need a few med log runs badly.

seanynova · 18-12-2010 09:41PM

Sosa wrote: »

i need a few med log runs badly.

hey Sosa,

what do you think is a resonable distance to be running LSR's when training for a 10m race? im thinking consistant 13mile runs and maybe one 15m...?????

hard to know though, at the moment my most is 8m but i dont have the time until january to crank it up!

Sosa · 18-12-2010 10:43PM

seanynova wrote: »

hey Sosa,

what do you think is a resonable distance to be running LSR's when training for a 10m race? im thinking consistant 13mile runs and maybe one 15m...?????

hard to know though, at the moment my most is 8m but i dont have the time until january to crank it up!

If i had the time Seany i would be doing 16/17's for the half and 12/13 for the 10m but i am finding it very hard to get out for those runs.
I managed 35m this week,the 2nd most miles in a week in about 3 months.
When your coming from 50/60 average...its a big drop
Yesterday was the first run i did in a month that was over 8m...not good,but i hope to get in 2*13 in the next 2 weeks w/tempo in there...so i will be hoping that i dont blow up after 8/9m on Jan 15th !

Sosa · 19-12-2010 09:52AM

Recovery & Aerobic

Into and home from work yesterday....well wrapped up.

3.5m @ 7:51p

Fairly cold starting out yesterday morning,but just a stroll all the way

6.5m @ 7:19p

home the long way to make up a bit of mileage for the week,i did 35.5m....biggest total in a long while.
I had the bag on my back and didnt realise the difference it makes,but when i got home i had to walk my sons friend up to his house around the corner and jogged back down...the difference was huge...must have been close to 10kg in there with the towel and stuff from the morning run and clothes i brought home from work

Sosa · 22-12-2010 09:45PM

Tempo

First run since Saturday,time is tight for me anyway but throw Christmas into the mix and and it becomes a real problem to try get out.
Anyway got 10 done just now,so have to be happy with that,no plan setting out as i was very tired,but got going after a while.

4m @ 7:08p
4m @ 6:03p
2m @ 7:39p

6:49p Overall

Coming out of Basketball retirement for one night only tomorrow night...the youngsters have challenged the old guard to a pick up...i have not touched a ball in nearly 3 years so it should be fun....few pints after to quench my thirst...i might run out and home aswell...just to get a few miles in,see how i am tomorrow.

One step at a time

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