Help ...I can't stop running !

Sosa

Date|Miles|Ave pace|Type|Weather|Weeks to Go
20-7-09|15|7:34|Med Long|Lovely Sunny Day|13
21-7-09|||||13
22-7-09|||||13
23-7-09|||||13
24-7-09|||||13
25-7-09|||||13
26-7-09|||||13


Med Long today as i cannot do it Sunday because i will be sunning myself in sunny spain
Did the first 8 in around 7:40 pace but picked it up for the last 7.
Really happy with the legs after the race yesterday,i didnt have much doubt really as it was only 16:33 yesterday ....not the 30 min slog of a 5 miler


Breakdown of training runs after 4 weeks

Long 16+|Med 10-16|Med @ MP|Aerobic|Recovery|Tempo|Vo2|Race|Total
0|5|2|6|4|1|0|2|20

Sosa

Date|Miles|Ave pace|Type|Weather|Weeks to Go
20-7-09|15|7:34|Med Long|Lovely Sunny Day|13
21-7-09|5.4|7:54|Recovery|Dirty wet morning|13
22-7-09|||||13
23-7-09|||||13
24-7-09|||||13
25-7-09|||||13
26-7-09|||||13


Recovery run this morning with Sungod...looked worse than it was once we got going.


Breakdown of training runs

Long 16+|Med 10-16|Med @ MP|Aerobic|Recovery|Tempo|Vo2|Race|Total
0|6|2|6|5|1|0|2|22

Sosa

Date|Miles|Ave pace|Type|Weather|Weeks to Go
20-7-09|15|7:34|Med Long|Lovely Sunny Day|13
21-7-09|5.4|7:54|Recovery|Dirty wet morning|13
[EMAIL="22-7-09|10.3|5@6:23|Tempo|Sunny,but very windy|13"]22-7-09|10.3|5@6:23|Tempo|Sunny,but very windy|13[/EMAIL]
23-7-09|||||13
24-7-09|||||13
25-7-09|||||13
26-7-09|||||13


Last tough one before the hols,and i really was not looking forward to it.
But,it had to be done and i am delighted now.
I did 3m...then the tempo and finished with 2.3m ( which i found the hardest )

http://connect.garmin.com/splits/9381710


Breakdown of training

Long 16+|Med 12-16|Med @ MP|Aerobic|Recovery|Tempo|Vo2|Race|Total
0|3|2|9|5|2|0|2|23



Wk 1|Wk 2|Wk 3|Wk 4|Wk 5|Wk 6|Wk 7|Wk 8|Wk 9
40.5|45.8|40.4|45|||||

Sosa

Date|Miles|Ave pace|Type|Weather|Weeks to Go
20-7-09|15|7:34|Med Long|Lovely Sunny Day|13
21-7-09|5.4|7:54|Recovery|Dirty wet morning|13
22-7-09|10.3|5@6:23|Tempo|Sunny,but very windy|13
23-7-09|5.3|7.55|Recovery|Fantastic morning|13
24-7-09|Rest||||13
25-7-09|||||13
26-7-09|||||13


What a morning ! By far the best morning yet,not a puff of wind,brilliant sunshine,but a pair of tired legs !
Off on hols tomorrow,can't wait...i'll do a bit over there...not to much


Breakdown of training

Long 16+|Med 12-16|Med @ MP|Aerobic|Recovery|Tempo|Vo2|Race|Total
0|3|2|9|6|2|0|2|24



Wk 1|Wk 2|Wk 3|Wk 4|Wk 5|Wk 6|Wk 7|Wk 8|Wk 9
40.5|45.8|40.4|45|||||

Sosa

Date|Miles|Ave pace|Type|Weather|Weeks to Go
20-7-09|15|7:34|Med Long|Lovely Sunny Day|13
21-7-09|5.4|7:54|Recovery|Dirty wet morning|13
22-7-09|10.3|5@6:23|Tempo|Sunny,but very windy|13
23-7-09|5.3|7.55|Recovery|Fantastic morning|13
24-7-09|Rest||||13
25-7-09|Rest||||13
26-7-09|9|7.13|Aerobic|great run up the coast of Salou|13


Just back in this miserable country earlier today and got duly soaked on the short walk/run to my car,coming from 35c+...not a nice welcome home.

anyway,i got in 3 runs...just what i planned to do and very happy with the quality of them,i got up every morning except the first at 6:30 because i needed to get the towels right at the shallow end of the pool as the little fella transformed into aqua man for the week and if i didnt get the towels close,it was hard to keep an eye on him.
so,i took that as the oppurtunity to go for my runs,not easy either as it was still 20c at that time and i was drinking,eating ( alot more than usual...all you can eat breakfast,lunch and dinner ) every day,but i was surprised at my enthusiasm to run.

Sundays 9 - 7:36,7:25,7:18,7:15,7:16,6:55,7:00,6:54,7:17

Date|Miles|Ave pace|Type|Weather|Weeks to Go
27-7-09|5|7:26|Aerobic|Along the coast again|12
28-7-09|Rest||||12
29-7-09|8|7:18|Aerobic|Last run up the coast of Salou|12
30-7-09|Rest||||12
31-7-09|Rest||||12
01-8-09|||||12
02-8-09|||||12


Mondays 5 - 8:10,7:52,7:44,6:43,6:40
Wednesdays 8 - 7:54,7:31,7:28,7:24,6:59,7:02,7:00,7:05



Breakdown of training

Long 16+|Med 12-16|Med @ MP|Aerobic|Recovery|Tempo|Vo2|Race|Total
0|3|2|12|6|2|0|2|27



Wk 1|Wk 2|Wk 3|Wk 4|Wk 5|Wk 6|Wk 7|Wk 8|Wk 9
40.5|45.8|40.4|45|45||||

Sosa

Date|Miles|Ave pace|Type|Weather|Weeks to Go
27-7-09|5|7:26|Aerobic|Along the coast again|12
28-7-09|Rest||||12
29-7-09|8|7:18|Aerobic|Last run up the coast of Salou|12
30-7-09|Rest||||12
31-7-09|Rest||||12
[EMAIL="01-8-09|6|w/4@6:28|Tempo|Grand,but not Salou !|12"]01-8-09|6|w/4@6:28|Tempo|Grand,but not Salou !|12[/EMAIL]
02-8-09|||||12


Set out to do 6@ MP...then i changed it to 5 @ MP,then i did the first mile a bit fast so decided on 4 @ 6:30 instead,really tough,but the holiday is over now

Breakdown of training

Long 16+|Med 12-16|Med @ MP|Aerobic|Recovery|Tempo|Vo2|Race|Total
0|3|2|12|6|3|0|2|28



Wk 1|Wk 2|Wk 3|Wk 4|Wk 5|Wk 6|Wk 7|Wk 8|Wk 9
40.5|45.8|40.4|45|45||||

Sosa

Date|Miles|Ave pace|Type|Weather|Weeks to Go
27-7-09|5|7:26|Aerobic|Along the coast again|12
28-7-09|Rest||||12
29-7-09|8|7:18|Aerobic|Last run up the coast of Salou|12
30-7-09|Rest||||12
31-7-09|Rest||||12
01-8-09|6|w/4@6:28|Tempo|Grand,but not Salou !|12
02-8-09|15.2|7:47|Med Long|Lovely Sunny Morning|12


after yesterdays tempo and only back from the hols,i was sluggish today,just happy to get it done

Breakdown of training

Long 16+|Med 12-16|Med @ MP|Aerobic|Recovery|Tempo|Vo2|Race|Total
0|4|2|12|6|3|0|2|29



Wk 1|Wk 2|Wk 3|Wk 4|Wk 5|Wk 6|Wk 7|Wk 8|Wk 9
40.5|45.8|40.4|45|45|34.2|||

Slogger Jogger

Nice breakdown! If I get some time I must do something up similar.. It would be interesting before the next marathon to set out a target breakdown and track it versus achieved. Then again you could get lost in the world of evil running stats :rolleyes:

Sosa

Date|Miles|Ave pace|Type|Weather|Weeks to Go
03-8-09|Rest||||11
04-8-09|12|7:23|Medium Long|Bright and quite warm|11
05-8-09|||||11
06-8-09|||||11
07-8-09|||||11
08-8-09|||||11
09-8-09|||||11


Could not face the tramore road today,so i did 2 laps of my 6m route instead.
Got very tired on the last lap,but happy to get it done at 7:23p

Breakdown of training

Long 16+|Med 12-16|Med @ MP|Aerobic|Recovery|Tempo|Vo2|Race|Total
0|5|2|12|6|3|0|2|30



Wk 1|Wk 2|Wk 3|Wk 4|Wk 5|Wk 6|Wk 7|Wk 8|Wk 9
40.5|45.8|40.4|45|45|34.2|||

Sosa

Date|Miles|Ave pace|Type|Weather|Weeks to Go
03-8-09|Rest||||11
04-8-09|12|7:23|Medium Long|Bright and quite warm|11
05-8-09|10|7:39|Aerobic|Very windy,but hot|11
06-8-09|||||11
07-8-09|||||11
08-8-09|||||11
09-8-09|||||11


I was very tired today and the last 4m were tough,did the first 6 just outside 7:30p,but the last 4 in around 7:50p.

Breakdown of training

Long 16+|Med 12-16|Med @ MP|Aerobic|Recovery|Tempo|Vo2|Race|Total
0|5|2|13|6|3|0|2|31



Wk 1|Wk 2|Wk 3|Wk 4|Wk 5|Wk 6|Wk 7|Wk 8|Wk 9
40.5|45.8|40.4|45|45|34.2|||

Sosa

Date|Miles|Ave pace|Type|Weather|Weeks to Go
03-8-09|Rest||||11
04-8-09|12|7:23|Medium Long|Bright and quite warm|11
05-8-09|10|7:39|Aerobic|Very windy,but hot|11
06-8-09|5|7:14|Aerobic|Lovely mild night|11
07-8-09|Rest||||11
08-8-09|||||11
09-8-09|||||11


Surprised at how well i went tonight,i was really tired yesterday and thought i would give it a miss today.

Breakdown of training

Long 16+|Med 12-16|Med @ MP|Aerobic|Recovery|Tempo|Vo2|Race|Total
0|5|2|14|6|3|0|2|32



Wk 1|Wk 2|Wk 3|Wk 4|Wk 5|Wk 6|Wk 7|Wk 8|Wk 9
40.5|45.8|40.4|45|45|34.2|||

tisnotover

Great training lately Sosa. I like the way ure keeping track of the run types+mileage.

Keep it up!

Sosa

tisnotover wrote: »

Great training lately Sosa. I like the way ure keeping track of the run types+mileage.

Keep it up!

Its just to keep me going...an 18 week program is a long time,i am only 6 weeks trough it,long way to go,good to see the tables filling up though.

Sosa

Date|Miles|Ave pace|Type|Weather|Weeks to Go
03-8-09|Rest||||11
04-8-09|12|7:23|Medium Long|Bright and quite warm|11
05-8-09|10|7:39|Aerobic|Very windy,but hot|11
06-8-09|5|7:14|Aerobic|Lovely mild night|11
07-8-09|Rest||||11
08-8-09|18|7:41|Long|Dull, but very humid|11
09-8-09|||||11


First long one and it went well,went off and did 8.4 myself before i met up with Sungod to do 9.6.
This really helped me as i was really tired during the week and the prospects of 18 this morning did not appeal to me,but i got through thankfully...next week is my first 20 :eek:

Breakdown of training

Long 16+|Med 12-16|Med @ MP|Aerobic|Recovery|Tempo|Vo2|Race|Total
1|5|2|14|6|3|0|2|33



Wk 1|Wk 2|Wk 3|Wk 4|Wk 5|Wk 6|Wk 7|Wk 8|Wk 9
40.5|45.8|40.4|45|45|34.2|||

asimonov

18, 20 - there's comes a point where its all the same - i bet you won't notice the difference next week. Nice to have company to beat the boredom though, its a long time to run.

Sosa

asimonov wrote: »

18, 20 - there's comes a point where its all the same - i bet you won't notice the difference next week. Nice to have company to beat the boredom though, its a long time to run.

I run mostly on my own,so it was great this morning to break up the run,i didnt feel the run with sungod hardly at all,we were finished before i knew it...i love it when that happens

Sosa

Date|Miles|Ave pace|Type|Weather|Weeks to Go
03-8-09|Rest||||11
04-8-09|12|7:23|Medium Long|Bright and quite warm|11
05-8-09|10|7:39|Aerobic|Very windy,but hot|11
06-8-09|5|7:14|Aerobic|Lovely mild night|11
07-8-09|Rest||||11
08-8-09|18|7:41|Long|Dull, but very humid|11
09-8-09|5|8:12|Recovery|Very warm,dull|11


P&D say that you should feel as your storing energy during recovery runs,well i didnt feel that this morning,legs like lead after yesterdays 18 and first 50m week of the program.
Mile 1 was ok,2 not great,3 was my slowest mile i'd say i have ran since i started,4 coming around,and felt better near the end of 5.
Interestingly when i burst into a few strides i felt nothing and going up hills the same,only slow on the flat was aching the thighs

Breakdown of training

Long 16+|Med 12-16|Med @ MP|Aerobic|Recovery|Tempo|Vo2|Race|Total
1|5|2|14|7|3|0|2|34



Wk 1|Wk 2|Wk 3|Wk 4|Wk 5|Wk 6|Wk 7|Wk 8|Wk 9
40.5|45.8|40.4|45|45|34.2|50||

Sosa

Date|Miles|Ave pace|Type|Weather|Weeks to Go
10-8-09|8.3|7:55|Recovery|Very warm again|10
11-8-09|Rest||||10
12-8-09|||||10
13-8-09|||||10
14-8-09|||||10
15-8-09|||||10
16-8-09|||||10


Just over 8m this morning with Sungod,lovely morning for a run.
felt very tired for the second half of the run after the w/e,but rest day tomorrow should sort me out.

Breakdown of training

Long 16+|Med 12-16|Med @ MP|Aerobic|Recovery|Tempo|Vo2|Race|Total
1|5|2|14|8|3|0|2|35



Wk 1|Wk 2|Wk 3|Wk 4|Wk 5|Wk 6|Wk 7|Wk 8|Wk 9
40.5|45.8|40.4|45|45|34.2|50||

Sosa

Date|Miles|Ave pace|Type|Weather|Weeks to Go
10-8-09|8.3|7:55|Recovery|Very warm again|10
11-8-09|Rest||||10
12-8-09|12|7:31|Aerobic|Light drizzle|10
13-8-09|||||10
14-8-09|||||10
15-8-09|||||10
16-8-09|||||10


Did not know if this morning was going to happen,felt off colour all day monday and yesterday,so i gave myself a bailout option,i did my country 8m route and if i was ok,then i would finish it off with my 4m town route,got there in the end,thankfully, even if it was a 6:40 start :eek:

Still not feeling great,supposed to have 10m w/tempo tomorrow,dont know if i will be up to that,if not i'll do the miles anyway.
I want to make sure i am ok for Saturdays 20,thats the most important one this week.

Breakdown of training

Long 16+|Med 12-16|Med @ MP|Aerobic|Recovery|Tempo|Vo2|Race|Total
1|6|2|14|8|3|0|2|36



Wk 1|Wk 2|Wk 3|Wk 4|Wk 5|Wk 6|Wk 7|Wk 8|Wk 9
40.5|45.8|40.4|45|45|34.2|50||

Sosa

Date|Miles|Ave pace|Type|Weather|Weeks to Go
10-8-09|8.3|7:55|Recovery|Very warm again|10
11-8-09|Rest||||10
12-8-09|12|7:31|Aerobic|Light drizzle|10
[EMAIL="13-8-09|10|8@6:47|MP|Really warm and Sunny|10"]13-8-09|10|8@6:47|MP|Really warm and Sunny|10[/EMAIL]
14-8-09|Rest||||10
15-8-09|||||10
16-8-09|||||10


Still not feeling great so instead of the 10m w/6 @ 6:20..i decided to do 10 w/8 @ MP...really felt that i would collapse if i tried the tempo today,well as it turns out...i probably would have done it as i skipped through the MP and was holding myself back.
Ah well...what i did was better than nothing or just a casual run

Breakdown of training

Long 16+|Med 12-16|10+ @ MP|Aerobic|Recovery|Tempo|Vo2|Race|Total
1|6|3|14|8|3|0|2|36



Wk 1|Wk 2|Wk 3|Wk 4|Wk 5|Wk 6|Wk 7|Wk 8|Wk 9
40.5|45.8|40.4|45|45|34.2|50||

village runner

Still not feeling great so instead of the 10m w/6 @ 6:20..i decided to do 10 w/8 @ MP...really felt that i would collapse if i tried the tempo today,well as it turns out...i probably would have done it as i skipped through the MP and was holding myself back.

As Van Morrison says they will be days like this. Unfortunately i am having too many of those. Hopefully you will be 100 per cent tomorrow.

aero2k

Sosa wrote: »

[ really felt that i would collapse if i tried the tempo today,well as it turns out...i probably would have done it as i skipped through the MP and was holding myself back.
Ah well...what i did was better than nothing or just a casual run

Hi Sosa,

From a brief skim through your log it looks like you've been doing very well. I've always felt it's better to finish a session feeling you could have done a bit more, rather than trying a really tough one when you're just not up to it, and then having to deal with psychological failure as well as physical failure.
I reckon if you're getting out when you plan to, and hitting most of your targets, you'll be fine.
10m with 6 @ 6:20 - I could only dream of a session like that.

ps how is the nutrition going - are you refuelling well immediately after runs?

Sosa

aero2k wrote: »

Hi Sosa,

From a brief skim through your log it looks like you've been doing very well. I've always felt it's better to finish a session feeling you could have done a bit more, rather than trying a really tough one when you're just not up to it, and then having to deal with psychological failure as well as physical failure.
I reckon if you're getting out when you plan to, and hitting most of your targets, you'll be fine.
10m with 6 @ 6:20 - I could only dream of a session like that.

ps how is the nutrition going - are you refuelling well immediately after runs?

Ah yeah i am delighted with todays session,but i would have preferred to do my tempo,they are tougher ( obviously )...but more benificial.
I dont have one scheduled for next week,so might try fit one in,but P&D do not recommend fitting in missed sessions,it will depend how i feel.

As for the nutrition,not to much of a change there tbh.
What i do try do is eat some melon straight away after a run of 10m or more,supposed to be good for you.
This is only week 8 of 18,so i'll really be watrching myself for the last 6/8 weeks,just start slowly cutting things out over the next month.

Sosa

Date|Miles|Ave pace|Type|Weather|Weeks to Go
10-8-09|8.3|7:55|Recovery|Very warm again|10
11-8-09|Rest||||10
12-8-09|12|7:31|Aerobic|Light drizzle|10
13-8-09|10|8@6:47|MP|Really warm and Sunny|10
14-8-09|Rest||||10
15-8-09|20|7:48|Long|dreadful to start,but ended lovely|10
16-8-09|||||10


After last weeks 18,i felt i could have kept going,but this morning i struggled over the last 3m and was fairly wobbly for about 5 minutes after.
Really happy to see a 20m done though ( only 2 more )
This week has been a challenge and im glad the guts of it is done.
Slowest 5 ever tomorrow .....

Breakdown of training

Long 16+|Med 12-16|10+ @ MP|Aerobic|Recovery|Tempo|Vo2|Race|Total
2|6|3|14|8|3|0|2|38



Wk 1|Wk 2|Wk 3|Wk 4|Wk 5|Wk 6|Wk 7|Wk 8|Wk 9
40.5|45.8|40.4|45|45|34.2|50||

Sosa

Date|Miles|Ave pace|Type|Weather|Weeks to Go
10-8-09|8.3|7:55|Recovery|Very warm again|10
11-8-09|Rest||||10
12-8-09|12|7:31|Aerobic|Light drizzle|10
13-8-09|10|8@6:47|MP|Really warm and Sunny|10
14-8-09|Rest||||10
15-8-09|20|7:48|Long|dreadful to start,but ended lovely|10
16-8-09|5|8:02|Recovery|Sunny and warm|10


Really surprised how i have felt since yesterdays run.
When i finished i was wrecked,fairly wobbly and was kind of in a trance for most of the day,but with no stiffness in the legs.
Todays recovery was great compared to last weeks recovery after the LSR where every step hurt my thighs.
I am at odds to understand how last week i could have easily kept going after 18,finished with tight thighs and the following recovery was very hard,as opposed to this week i did 20m ,10s a mile slower,no stiffness in the legs,but felt all wobbly but then literally skipped through the recovery this morning

Breakdown of training

Long 16+|Med 12-16|10+ @ MP|Aerobic|Recovery|Tempo|Vo2|Race|Total
2|6|3|14|9|3|0|2|39



Wk 1|Wk 2|Wk 3|Wk 4|Wk 5|Wk 6|Wk 7|Wk 8|Wk 9
40.5|45.8|40.4|45|45|34.2|50|55.3|

Sosa

Date|Miles|Ave pace|Type|Weather|Weeks to Go
17-8-09|8|7:08|Aerobic|Lovely warm Day|9
18-8-09|Rest||||9
19-8-09|||||9
20-8-09|||||9
21-8-09|||||9
22-8-09|||||9
23-8-09|||||9



Decided to run today as weather forecast is not good for the next few days,set out to do 7:30p but felt great so did a bit quicker.

Breakdown of training

Long 16+|Med 12-16|10+ @ MP|Aerobic|Recovery|Tempo|Vo2|Race|Total
2|6|3|15|9|3|0|2|40



Wk 1|Wk 2|Wk 3|Wk 4|Wk 5|Wk 6|Wk 7|Wk 8|Wk 9
40.5|45.8|40.4|45|45|34.2|50|55.3|

aero2k

You're still clocking up those fast miles...
You may have seen this before, but there's some nutrition stuff on here:
http://dublinmarathon.ie/training.php

Sosa

Good man aero,i had not seen that...
That link is ideal,no scientific translation...
I dont want to know why its good for you,just tell me the foods,if i like them,i will eat them,if i dont,i wont...
My kind of link !

showry

Sosa,
I asked one of the locals about Ballinameela:

Starting at the community centre at 7.30 - showers and changing on site. It is a cracking route - all flat.

might give it a go myself

Sosa

Thanks Showry,don't know if i can make it though

Sosa

Date|Miles|Ave pace|Type|Weather|Weeks to Go
17-8-09|8|7:08|Aerobic|Lovely warm Day|9
18-8-09|Rest||||9
19-8-09|14|7:41p|Med Long|Rain and Wind|9
20-8-09|||||9
21-8-09|||||9
22-8-09|||||9
23-8-09|||||9



Did not get out early this morning,woke up and it was monsoon type weather out the window,so i snuggled backup to the duvet and gave it a lash this afternoon instead.
I started off slow enough and at mile 8 i had a little wobble ( lack of food,small lunch ),but soon got back into it to finish off nice and comfortable
I am now going to eat enough spaghetti bolognese to feed a small army:D

Breakdown of training

Long 16+|Med 12-16|10+ @ MP|Aerobic|Recovery|Tempo|Vo2|Race|Total
2|7|3|15|9|3|0|2|41



Wk 1|Wk 2|Wk 3|Wk 4|Wk 5|Wk 6|Wk 7|Wk 8|Wk 9
40.5|45.8|40.4|45|45|34.2|50|55.3|

Sosa

Date|Miles|Ave pace|Type|Weather|Weeks to Go
17-8-09|8|7:08|Aerobic|Lovely warm Day|9
18-8-09|Rest||||9
19-8-09|14|7:41|Med Long|Rain and Wind|9
20-8-09|6|7:55|Recovery|Beautiful Sunshine|9
21-8-09|||||9
22-8-09|||||9
23-8-09|||||9


Nice early morning recovery run with Sungod.


Breakdown of training

Long 16+|Med 12-16|10+ @ MP|Aerobic|Recovery|Tempo|Vo2|Race|Total
2|7|3|15|10|3|0|2|42



Wk 1|Wk 2|Wk 3|Wk 4|Wk 5|Wk 6|Wk 7|Wk 8|Wk 9
40.5|45.8|40.4|45|45|34.2|50|55.3|

village runner

Your breakdown is very impressive. You should pop down to KK friday the 4th of September for a 6 mile race. Tough one but the field will be decent standard. Its my last race before berlin so i will be having A go. With 9 weeks to go you are well ahead of the possy. You have built up a great base. It will be interesting to see how you get on in the half. You should race it to access a time for dublin

Sosa

When and where VR...i might squeeze it in.
I am only running the half in KK @ MP

Sosa

Date|Miles|Ave pace|Type|Weather|Weeks to Go
17-8-09|8|7:08|Aerobic|Lovely warm Day|9
18-8-09|Rest||||9
19-8-09|14|7:41|Med Long|Rain and Wind|9
20-8-09|6|7:55|Recovery|Beautiful Sunshine|9
20-8-09|6|7:27|Aerobic|Lovely calm night|9
21-8-09|Rest||||9
22-8-09|||||9
23-8-09|||||9


Done something i thought i would not during this program...a double
I am resting tomorrow and have a medium long run @ MP on Saturday,with 6 recovery scheduled for Sunday,but i may have a night out Saturday night and dont fancy running on Sunday after it,resting Sunday will also get me off to a good start next week.


Breakdown of training

Long 16+|Med 12-16|10+ @ MP|Aerobic|Recovery|Tempo|Vo2|Race|Total
2|7|3|16|10|3|0|2|43



Wk 1|Wk 2|Wk 3|Wk 4|Wk 5|Wk 6|Wk 7|Wk 8|Wk 9
40.5|45.8|40.4|45|45|34.2|50|55.3|

asimonov

A 20 miler and a double in 6 days, racking up the mileage. Good running.
That 6 mile race VR posted about on the 4th of september is the rusty scanlon run i thought was a 10k.

village runner

Sosa wrote: »

When and where VR...i might squeeze it in.
I am only running the half in KK @ MP

Imagine with the nights getting shorter its 7pm at woodies. The start is at the kfc. It goes out the waterford road 2 miles odd and takes the 3rd left run on a quiet flat road for .75 miles and turn left. Up and down a few hills and you vcome out on the waterford road again. You more or less go back to where you started plus 100 metres. Why they cant add on .21 is beyond me. I might even mention it to them. Will keep you posted.

Sosa

Date|Miles|Ave pace|Type|Weather|Weeks to Go
17-8-09|8|7:08|Aerobic|Lovely warm Day|9
18-8-09|Rest||||9
19-8-09|14|7:41|Med Long|Rain and Wind|9
20-8-09|6|7:55|Recovery|Beautiful Sunshine|9
20-8-09|6|7:27|Aerobic|Lovely calm night|9
21-8-09|Rest||||9
[EMAIL="22-8-09|16|12@6:46|Med Long @ MP|Perfect|9"]22-8-09|16|12@6:46|Med Long @ MP|Perfect|9[/EMAIL]
23-8-09|Rest||||9


Delighted to get this done this morning,was not looking forward to it,but if i cant do 12 @ MP today,how do i expect to have any hope of doing 26 in Oct...
After thursdays double,i had a full day of carb loading and a good 9 hours sleep also helped.
The first 4m were tough,i was puffing a bit and thinking...how am i going to get through this...but as Sungod keeps telling me...one mile at a time,the first 4 @ MP were tough,few hills and going from 7:30 to MP i find hard aswell.
But i knew that it was easier for the last 6,so i just got to there and told myself i was nearly home ( even though i had 6 to go ),felt great for the last 6 and could easily have done an extra 1.1 to do the half in sub 90 mins...that will wait for another day

http://connect.garmin.com/splits/11680630

I left 3 small bottles of my high 5 4:1 enroute for me as i dont like carrying the waterbelt when i am running these runs,and i left a gel at about the 10m mark but i didnt take it...on reflection i should have just to practice taking it while running at MP.

Thats 155m in the last 3 weeks,3 weeks over 50 in a row,i had only run 50+ once before up to this.

And,its officially half way through my program...9 weeks down...9 to go.
Everything going to plan so far,i am doing what the schedule tells me,just maybe different days to suit myself.

I still cant see myself doing it,i can see myself getting to 20/22 and then just dying...shur we will see what happens.
I can only look back at some of the people here that didnt quite get there...and i cant see how i am going to when they didnt.
Thats not being negative...just realistic.


Breakdown of training

Long 16+|Med 12-16|10+ @ MP|Aerobic|Recovery|Tempo|Vo2|Race|Total
2|7|4|16|10|3|0|2|44



Wk 1|Wk 2|Wk 3|Wk 4|Wk 5|Wk 6|Wk 7|Wk 8|Wk 9
40.5|45.8|40.4|45|45|34.2|50|55.3|50

aero2k

Sosa wrote: »

I still cant see myself doing it,i can see myself getting to 20/22 and then just dying...shur we will see what happens.
I can only look back at somne of the people here that didnt quite get there...and i cant see how i am going to when they didnt.
Thats not being negative...just realistic.

Hi Sosa,
My two cents worth.
Last year I followed the FIRST program, with 3 or 4 days running and 2 days on the bike per week. In retrospect I didn't do the bike days very hard, I think these cross training days were meant to be as hard as the running days. I was running about 35 miles per week max, with no temo intervals and with LSRs just LSRs, no MP stuff. I fooled myself into thinking it would all come right on the day and I'd dip under the magical 3 hrs. I got to halfway in 1:31 ( I had started with a 7:45 mile) and got to 20 miles in 2:17ish (I think!). I had been in trouble from 14 miles on and I did slow dramatically over the last 6.2 miles and finished in 3:22 after several periods of walking.
This year I've been running 7 days per week, lots of aerobic stuff, MP miles in my weekend long runs, tempo intervals in my Tuesday runs. Up to 55/60 miles per week now. While I'm not much faster in the races, the huge difference is how I feel. After each race, once I've got my breath back I feel like I could go and do the same again. About 3 months ago I did 19 miles in around 2:35 and had to go to bed for the rest of the day. 2 weeks ago I did 19 miles in 2:24 with 5 miles in 6:46 pace, and I was bursting with energy that evening.
All the above is a long way of saying that I've been lurking on your log and I've no doubt that you've done more quality training than I have. This will show through in the end. Every night I dream of a gantry with 2:59:59 on it. Only nine more weeks of running will make that dream come through.
Best of luck,
aero2k.

Sosa

Thanks Aero,
I can only do what the program says and what my body will allow me to do,up to know everything is fine...its all well and good doing 12 @ MP...26 is a totally different prospect.
Being my first marathon and all,i want to enjoy the day firstly,i dont want to get in a situation where i fall in over the line.
But,as a fella told me recently,that could happen because if i do 20 @ 6:52 and have nothing left...even doing the last 6.2 @ 8:00 will hurt...so i wont know until the day..

aero2k

Sosa wrote: »

Thanks Aero,
I can only do what the program says and what my body will allow me to do,up to know everything is fine...its all well and good doing 12 @ MP...26 is a totally different prospect.
Being my first marathon and all,i want to enjoy the day firstly,i dont want to get in a situation where i fall in over the line.
But,as a fella told me recently,that could happen because if i do 20 @ 6:52 and have nothing left...even doing the last 6.2 @ 8:00 will hurt...so i wont know until the day..

It's amazing what adrenaline will do for you on the day. It's worth at least 10 sec/mile! You're absolutely right, the first priority should be to enjoy the day. Despite my moaning on other posts about the world of pain I was in, last years DCM was my favourite ever sporting endeavour. I'm a bit biased in saying I love the course; almost every mile has some personal significance for me - if there's any kind of half decent weather I'm sure you'll like it too.
I think the wonderful thing about the marathon is that you just don't know what will happen at 20 miles until you get there. With shorter distances you always have a good idea, and though I've missed some of my targets over the summer I haven't had a meltdown where I've lost 10 mins over the last five miles.
I will expect it to hurt near the end, if it was easy we wouldn't be bothered. Bring on that 20 mile marker!

Sosa

Date|Miles|Ave pace|Type|Weather|Weeks to Go
24-8-09|6|7:29|Aerobic|Lovely cool morning|8
25-8-09|||||8
26-8-09|||||8
27-8-09|||||8
28-8-09|||||8
29-8-09|||||8
[EMAIL="30-8-09|16|12@|||8"]30-8-09|||||8[/EMAIL]


Just aswell i did the double on thursday,as i was in no condition to run yesterday....
and i was not much better this morning,hopefully im over it now...
Recovery week this week ONLY 45m to do .....not long ago 45m was a very good weeks running for me.

Breakdown of training

Long 16+|Med 12-16|10+ @ MP|Aerobic|Recovery|Tempo|Vo2|Race|Total
2|7|4|17|10|3|0|2|45



Wk 1|Wk 2|Wk 3|Wk 4|Wk 5|Wk 6|Wk 7|Wk 8|Wk 9
40.5|45.8|40.4|45|45|34.2|50|55.3|50

Sosa

Date|Miles|Ave pace|Type|Weather|Weeks to Go
24-8-09|6|7:29|Aerobic|Lovely cool morning|8
25-8-09|8m/12.8k|5x1k@3:35p|Vo2|To warm for this session|8
26-8-09|||||8
27-8-09|||||8
28-8-09|||||8
29-8-09|||||8
30-8-09|||||8


First ever Vo2 max/Interval session....tough going.
The schedule called for 8m with 5x800m @ 5k pace,but i reckoned that 800m was tough to calculate,so i went for 5x1k instead...just to keep it simple ( should have stuck with the 800's )
I alternated k's...easy k...fast k etc...very happy with the way it turned out,trying to do 3:35 per k as that is 5:45p in miles,and i did it ( barely )
First one was a few seconds over but i had two hills on it,next one was flatter and i did it just under 3:30,3rd was the toughest for some reason...3:40...4th should have been the toughest as it is all uphill but i got just under for that one also and the last was 3:35 on the button.

Felt great AFTER it,i was wondering how i strung 5 of those back to back only a few weeks ago...
I also realised that you would want to be treating these sessions like you would a race...i had a biggish lunch and by the third one it was rumbling around in there.

12.8k in 6:46p overall

Breakdown of training

Long 16+|Med 12-16|10+ @ MP|Aerobic|Recovery|Tempo|Vo2|Race|Total
2|7|4|17|10|3|1|2|46



Wk 1|Wk 2|Wk 3|Wk 4|Wk 5|Wk 6|Wk 7|Wk 8|Wk 9
40.5|45.8|40.4|45|45|34.2|50|55.3|50

Peckham

I wouldn't be having any doubts if I were you. Your training is going perfectly well, and if you keep going as you have so far, you'll be running that final mile on the big day with a huge grin enjoying the atmosphere.

Sosa

Peckham wrote: »

I wouldn't be having any doubts if I were you. Your training is going perfectly well, and if you keep going as you have so far, you'll be running that final mile on the big day with a huge grin enjoying the atmosphere.

Thanks Peckham,i hope your right !
I keep telling myself that i am the underdog here...me against the clock...its a big ask.
I'll just keep doing the sessions and hope im ready

Sosa

Date|Miles|Ave pace|Type|Weather|Weeks to Go
24-8-09|6|7:29|Aerobic|Lovely cool morning|8
25-8-09|8m/12.8k|5x1k@3:35p|Vo2|To warm for this session|8
26-8-09|6|7:27|Aerobic|Very windy and threatening rain|8
27-8-09|Rest||||8
28-8-09|||||8
29-8-09|||||8
30-8-09|||||8


Very tired after yesterdays session,puffing a bit but still did 7:27p...i didnt look at the watch until mile 4 and was surprised,thought it was slower.

Breakdown of training

Long 16+|Med 12-16|10+ @ MP|Aerobic|Recovery|Tempo|Vo2|Race|Total
2|7|4|18|10|3|1|2|47



Wk 1|Wk 2|Wk 3|Wk 4|Wk 5|Wk 6|Wk 7|Wk 8|Wk 9
40.5|45.8|40.4|45|45|34.2|50|55.3|50

Sosa

Date|Miles|Ave pace|Type|Weather|Weeks to Go
24-8-09|6|7:29|Aerobic|Lovely cool morning|8
25-8-09|8m/12.8k|5x1k@3:35p|Vo2|To warm for this session|8
26-8-09|6|7:27|Aerobic|Very windy and threatening rain|8
27-8-09|10|7:12|Aerobic|Fantastic night for a run|8
28-8-09|Rest||||8
29-8-09|||||8
30-8-09|||||8


Supposed to be a rest day today but the only way i could do 10 tomorrow was by going at 6:30 in the morning,didn't fancy getting up at 6 and i have this feeling that the weather wont be favourable...so went tonight,great decision,listened to off the ball on newstalk and clipped along,certain rest day tomorrow,and even if i did go in the morning,i would not have done it at the pace i did it tonight.

Breakdown of training

Long 16+|Med 12-16|10+ @ MP|Aerobic|Recovery|Tempo|Vo2|Race|Total
2|7|4|19|10|3|1|2|48



Wk 1|Wk 2|Wk 3|Wk 4|Wk 5|Wk 6|Wk 7|Wk 8|Wk 9
40.5|45.8|40.4|45|45|34.2|50|55.3|50

village runner

Good decision. Get it done. Out of sight out of mind.

Sosa

Date|Miles|Ave pace|Type|Weather|Weeks to Go
24-8-09|6|7:29|Aerobic|Lovely cool morning|8
25-8-09|8m/12.8k|5x1k@3:35p|Vo2|To warm for this session|8
26-8-09|6|7:27|Aerobic|Very windy and threatening rain|8
27-8-09|10|7:12|Aerobic|Fantastic night for a run|8
28-8-09|Rest||||8
29-8-09|15|7:25|Medium Long|Cool bright morning|8
30-8-09|Rest||||8


Good 15 this morning,started slowish,around 7:40p for the first 8 but ended up 7:25p so really picked it up for the last 7.
Another week gone...only 7 to go :eek:

Breakdown of training

Long 16+|Med 12-16|10+ @ MP|Aerobic|Recovery|Tempo|Vo2|Race|Total
2|8|4|19|10|3|1|2|49



Wk 1|Wk 2|Wk 3|Wk 4|Wk 5|Wk 6|Wk 7|Wk 8|Wk 9
40.5|45.8|40.4|45|45|34.2|50|55.3|50

Wk 10|Wk 11|Wk 12|Wk 13|Wk 14|Wk 15|Wk 16|Wk 17|Wk 18
45||||||||

tisnotover

another good week put in there Sosa, well done, keep it up!