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