Help ...I can't stop running !

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!

Sosa

Date|Miles|Ave pace|Type|Weather|Weeks to Go
31-8-09|12|w/7@6:23|Tempo|In a word...Dreadful|7
01-9-09|||||7
02-9-09|||||7
03-9-09|||||7
04-9-09|||||7
05-9-09|||||7
06-9-09|||||7


Delighted to get the hardest run of the week out of the way early.
Longest tempo i have done and except for the first mile ( all up hill ) coped well and happy to finish strong.

Overall - 12@6:51p

Breakdown of training

Long 16+|Med 12-16|10+ @ MP|Aerobic|Recovery|Tempo|Vo2|Race|Total
2|8|4|19|10|4|1|2|50



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||||||||

Krusty_Clown

That's some pace, particularly given the weather. That put's the whole 12 miles at approx pmp, right? Great work.

Sosa

Krusty_Clown wrote: »

That's some pace, particularly given the weather. That put's the whole 12 miles at approx pmp, right? Great work.

Yeah,6:51p overall Krusty...i dont mind the rain really,its the wind that bothers me.

Sosa

Date|Miles|Ave pace|Type|Weather|Weeks to Go
31-8-09|12|w/7@6:23|Tempo|In a word...Dreadful|7
01-9-09|6|7:44|Recovery|Plenty of wind and rain|7
02-9-09|||||7
03-9-09|||||7
04-9-09|||||7
05-9-09|||||7
06-9-09|||||7


Lovely leisurely trot earlier,i was on auto pilot,i dont remember taking any turns or corners along the way.
I was engrossed listening to Gerry Ryan talking about earwigs,spiders,and all other types of bugs that live in our houses.

Breakdown of training

Long 16+|Med 12-16|10+ @ MP|Aerobic|Recovery|Tempo|Vo2|Race|Total
2|8|4|19|11|4|1|2|51



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||||||||

ManFromAtlantis

your training is impressive. not much slacking off !
is it the dub matathon youre aiming for and have you done marathon before?

Sosa

ManFromAtlantis wrote: »

your training is impressive. not much slacking off !
is it the dub matathon youre aiming for and have you done marathon before?

Thanks,
Dublin is my maiden voyage...i hope i dont end up like the titanic !

Sosa

Date|Miles|Ave pace|Type|Weather|Weeks to Go
31-8-09|12|w/7@6:23|Tempo|In a word...Dreadful|7
01-9-09|6|7:44|Recovery|Plenty of wind and rain|7
02-9-09|12|7:13|Med Long|Worst wetting,i think i ever got !|7
03-9-09|||||7
04-9-09|||||7
05-9-09|||||7
06-9-09|||||7


Supposed to be a rest day,but i am re-arranging the schedule so that i can fit in an LSR midweek next week,to allow me to race a 10k at the w/e.
I just wanted to be resting this Sunday to allow me run the first 3 days of next week.


Breakdown of training

Long 16+|Med 12-16|10+ @ MP|Aerobic|Recovery|Tempo|Vo2|Race|Total
2|9|4|19|11|4|1|2|52



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||||||||

Sosa

Date|Miles|Ave pace|Type|Weather|Weeks to Go
31-8-09|12|w/7@6:23|Tempo|In a word...Dreadful|7
01-9-09|6|7:44|Recovery|Plenty of wind and rain|7
02-9-09|12|7:13|Med Long|Worst wetting,i think i ever got !|7
03-9-09|6|7:26|Aerobic|Whats going on ? No Rain !|7
04-9-09|Rest||||7
05-9-09|||||7
06-9-09|||||7


Not much to report here,just run of the mill aerobic run.


Breakdown of training

Long 16+|Med 12-16|10+ @ MP|Aerobic|Recovery|Tempo|Vo2|Race|Total
2|9|4|20|11|4|1|2|53



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||||||||

asimonov

hi sosa, are you racing today?

Sosa

Date|Miles|Ave pace|Type|Weather|Weeks to Go
31-8-09|12|w/7@6:23|Tempo|In a word...Dreadful|7
01-9-09|6|7:44|Recovery|Plenty of wind and rain|7
02-9-09|12|7:13|Med Long|Worst wetting,i think i ever got !|7
03-9-09|6|7:26|Aerobic|Whats going on ? No Rain !|7
04-9-09|Rest||||7
05-9-09|20.4|7:24|Long|Ideal for running|7
06-9-09|Rest||||7


Best long run i ever did.
I did 8 on my own early on @ 7:35p and then enroute met Sungod for the 12.4,which we did @ 7:17p.
I felt really strong on the last 5m which was a great feeling to have.

Thats 11 weeks training in the bag now and i am feeling the benifits of it.
Only 7 to go which include 3 weeks of taper.
I could have done 22 this morning but did not see the sense in it this far out,i will do it when i am scheduled for the last 20.


Breakdown of training

Long 16+|Med 12-16|10+ @ MP|Aerobic|Recovery|Tempo|Vo2|Race|Total
3|9|4|20|11|4|1|2|54



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|56.4|||||||