One step at a time

Waterford County Championships

Really enjoyed myself down there today,Friday night took its toll as the day went on but happy none the less.
Got down there at 11 and i was told the 3000m was starting in a half hour,grand i thought,warmed upon the pitches where we do our speed training and got ready to toe the line...
the target was sub 10 minimum and anything else was a bonus...legs didnt feel like pushing the boat out to early so was happy to clip along for the first 4 laps just staying on target...upped it a bit the last 2 laps but was happy with my time considering i had the PB attempt friday night...
Clocked 9:53 and i know i can run sub 9:45 at least...another day for that.
Got a silver medal for my efforts....
Then i did a stupid thing...ran the 200m...and it nearly killed me...i was in lane 4 and took an age to get up out of the starting position...by the time i took 4 strides,lane 2 and 3 were already past me...got going after 50m or so and did well in the last 100 to close the gap on a few that got away early on me...got a bronze in that....some how....3rd senior...there were masters in with us.
Legs were wobbling big time after that...regretted doing it as i had the 800 coming up in about 20 mins...another bit of a warm up and toed the line....again....would have been happy with 2:20...managed 2:17 so was happy considering the days events...would fancy maybe 2:12 if i didnt do the 200....not a good idea.
All in all a good weekend that started with the good run friday night and finsihed off with the track running today...oh yeah...the silver in the 3k makes it sound like a good thing...there was only 2 seniors running ...you can only race whats there...not my fault....:D

Todays 3k has seen me finally ticking all the boxes of Racing Flats Big 8....happy days
The-Big-8
1 mile in 5 min 4:58
3k in 10 min 9:53
5k in 20 min 17:45
5 mile in 30 min 28:13
10k in 40 min 36:16
10 mile in 1 hour 59:37
half in 90 min 83:37
marathon in 3 hour 2:59:29

hawkwing wrote: »

Damn,didn't realise it was short as i pb'd by 1 minute.I thought it was exactly the same as the last 2 years starting and finishing points although i thought my last mile was a bit fast

Yeah,its a bitch when they are short...how hard can it be ?

Intervals

Decided to go down tonight as i doubted i would all day,but probably subconciously knew i would...you know how it works.....
same session as last week
800,90s rest,400,90s rest *4
800's were done just under 2:40...all of them 2:38/2:39
400's were from 80s to 75s...a bit ragged.
Held back on all reps tonight as the legs are still stiff,happy to get it done

Went off then after that with a different group and did 5.5m nice and slow 7:43p...rest day tomorrow...maybe 4/5 on Thursday and another rest day friday should see me right.
Plan then is to start my 8wk 10k program Sat morning with 6*1m @ 10k pace.....:eek: oh the joys of it !

Long Intervals - 1st of 7 McMillan 10k Workouts

Only after thursday nights run did i feel my legs coming back to normal,so i was tentative about getting this done this morning,but a rest day yesterday and a good nights sleep and i was ready to give it a go....
Headed to the park for these as its flat but it was very windy on the court house side so was tough going there,delighted to get it done...

2k warm up
6*1m @ 5:29p,5:42,5:42,5:42,5:40,5:40
3 mins jog recovery inbetween
1k warm down

Time was at a premium as i had the big fella going hurling,i would have liked a longer warm up and down...but i got the big stuff done

10m Total

Krusty_Clown wrote: »

Nicely done Sosa. I took nearly 4 mins between reps, and needed them. You're in solid shape.

These type of sessions are great for building confidence,im delighted how i coped with it,i could have done another couple or reduced the recovery...happy days.
2 weeks time now is the 1*2m and 4*1m....bring it on...400's next week,but i'll be doing the club intervals session on Tuesday first.

Gringo78 wrote: »

Nice going. Have the 3x2mile done so we'll see after tomorrows 10k if they are good predictor workouts

I forgot you were racing tomorrow...best of luck with it

Gringo78 wrote: »

36:47 - well outside target of 34:xx but was(am) battling a virus so time targets went out the window before race started. First 3k in 10:01 and a 17:24 5km PB at halfway may suggest I took it out a little hard and even though fell off pace after that, I'm actually delighted at 5:55pace given I was sick. 10k PB also.

Thats a fast first few k alright...you went for it anyway....
you seem to be always battling some sort of virus/sickness around race weekends...very bad luck...whats next ? another 10k sometime soon

Aerobic

Tired today as my weeks work ended this morning...but got out for a nice run before dinner....

5m @ 6:53p

Intervals

Tough going today,not a day for it but had to be done as I have a physio appointment tonight for a much needed rub,rest day tomorrow after thatm

Session was 8x600 w\90s rest
Pace for reps were 5:05,5:09,5:10,5:19,5:10,5:12,5:07 and 5:05
Found these really tough,the wind was killing me,on my own aswell which is always harder.
Its done now anyway,just have that “massage“ to look forward to tonight.

Total 6m

Krusty_Clown wrote: »

Savage pace Sosa. Can't believe I was whining about doing 400s at 5:20/mile, with similar recovery. You really have a knack for the faster stuff. Enjoy the 'massage'![/QUOTE

I was hoping to keep them closer to 5:00 but the wind kicked that into touch,I have the 400's to do on Sunday.....looking forward to it

Intervals - McMillan 10k Workout (2nd of 8) 12*400

The child gave us a lie in this morning so i didnt get out early as planned,we headed to the beach for a walk with the kids then around 11:30 so i decided to run home from there,not ideal doing 400's in the tramore road into a headwind but i had no choice....

2m warm up @ 7:06p
12*400 @ 5:18,5:31,5:32,5:20,5:27,5:26,
5:15,5:21,5:12,5:17,5:11,5:00 Pace
w/40s recovery jog inbetween
2m warm down @ 7:56p

8m Total

Tough going into that headwind coninuously and the 40s was not enough really,should have been a minute...i miscalculated that one when uploading from the garmin training centre...its all good

liamo123 wrote: »

Sosa long time reader ( or should I say admirer ) of ur training log... I c uve run a couple of marathons in the past and as someone who enjoys marathon training much more than the shorter stuff im just wondering if there's another marathon planned for u in the medium future...


Ur pace for the shorter stuff is savage and with ur previous marathon experiences this could lead to a very fast marathon time...

Regards Liam

No Liamo...no marathon for me this year....maybe next year all going well.
I am doing the national half in September,thats my target race of the year