Help ...I can't stop running !

Sosa · 24-09-2009 11:31am

I was absolutely shattered after mondays 10...got a bit of a fright really but ok again now,4.5 weeks to go...cant afford any more sickness !

Sosa · 24-09-2009 11:34am

Woddle wrote: »

I wish I had some of your motivation

Im grand again now,thanks...as for motivation...my wife calls it obsession

Sosa · 24-09-2009 11:36am

christeb wrote: »

That's great running in the HM and intervals, got a nice 8 x 800 in myself this week so hopefully I can emulate your Half time on Sat

Best of luck with it Christeb....i look forward to reading your report.

Sosa · 24-09-2009 11:47am

Sosa wrote: »

Date|Miles|Ave pace|Type|Weather|Weeks to Go
21-9-09|10|7:34|Aerobic|Dull and very windy in places|5
22-9-09|Rest||||5
23-9-09|8.5|w/6x1k@5:45p|Vo2|Lovely and Warm|5
24-9-09|13.1|7:09|Med Long|Ideal for Marathon Day|5
25-9-09|||||5
26-9-09|||||5
27-9-09|||||5

Didn't really know what pace i would run today but the legs felt remarkably fresh after yesterdays intervals,usually they would be sluggish.
Very happy with the pace,could have kept going ( unlike last Sunday )

Only 7 more runs before the taper hits Monday week.
Where has the time gone ?
According to P & D,during taper everything should remain the same except the mileage drops.
So,i will be doing all my runs at usual pace,just cutting back the distance,which will be hard because i am used to it now.
Sunday for example was tough watching the people ahead of me steam off and me holding back to MP,i was telling myself "this is not my day"..."my days is 4.5 weeks away"
I still finished 15th !
I would not imagine 1:29:05 would get you 15th this sunday !

Breakdown of training

Long 16+|Med 12-16|10+ @ MP|Aerobic|Recovery|Tempo|Vo2|Race|Total
4|12|5|21|14|4|3|3|66

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|51.7|50.8|||||

asimonov · 24-09-2009 12:03pm

Sosa wrote: »

Im grand again now,thanks...as for motivation...my wife calls it obsession

i know where you are coming from on that one. Btw, she'll be happy to know you're my top viewed photograph on my flickr page (unfortunately i can't give you a demographic breakdown on those who viewed it).

Sosa · 24-09-2009 12:28pm

asimonov wrote: »

i know where you are coming from on that one. Btw, she'll be happy to know you're my top viewed photograph on my flickr page (unfortunately i can't give you a demographic breakdown on those who viewed it).

Id say they were just looking at the blonde behind me,she stopped a bit back from where you took that pic to stretch her quads against a tree and the fellas in the group i was in nearly passed out.

At least i look normal in that one,i have seen other pics of me running and i look a bit challenged...to say the least.

Sosa · 25-09-2009 7:55pm

Date|Miles|Ave pace|Type|Weather|Weeks to Go
21-9-09|10|7:34|Aerobic|Dull and very windy in places|5
22-9-09|Rest||||5
23-9-09|8.5|w/6x1k@5:45p|Vo2|Lovely and Warm|5
24-9-09|13.1|7:09|Med Long|Ideal for Marathon Day|5
25-9-09|6.2|7:52|Recovery|Fantastic night |5
26-9-09|||||5
27-9-09|||||5

The day went away from me today so only got out a short time ago.
I dont like running when i should be eating,and all the way round i was passing chippers and the lovely smell of burgers wafting about the place...stomach was rumbling.
Got it done anyway.
18 in the morning...2nd last LSR !

Breakdown of training

Long 16+|Med 12-16|10+ @ MP|Aerobic|Recovery|Tempo|Vo2|Race|Total
4|12|5|21|15|4|3|3|67

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|51.7|50.8|||||

Sosa · 26-09-2009 2:46pm

Date|Miles|Ave pace|Type|Weather|Weeks to Go
21-9-09|10|7:34|Aerobic|Dull and very windy in places|5
22-9-09|Rest||||5
23-9-09|8.5|w/6x1k@5:45p|Vo2|Lovely and Warm|5
24-9-09|13.1|7:09|Med Long|Ideal for Marathon Day|5
25-9-09|6.2|7:52|Recovery|Fantastic night |5
26-9-09|18|7:27|Long|Ideal for marathon day|5
27-9-09|Rest||||5

Great run today,started off slow,i was very tired after last nights recovery,asleep by 10:30.
The legs were a bit stiff,so i decided to up the pace a touch to stretch out the legs.I find that if i run 8:00+ min miles my legs get stiff.
I did the first 9 in 1:09:20,the second 9 in 1:04:45...and felt better during the last nine.
Only one more LSR to do...

Breakdown of training

Long 16+|Med 12-16|10+ @ MP|Aerobic|Recovery|Tempo|Vo2|Race|Total
5|12|5|21|15|4|3|3|68

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|51.7|50.8|55.8||||

Sosa · 28-09-2009 1:10pm

Date|Miles|Ave pace|Type|Weather|Weeks to Go
28-09-09|10|7:19|Aerobic|Lovely and cool|4
29-09-09|||||4
30-09-09|||||4
01-10-09|||||4
02-10-09|||||4
03-10-09|||||4
04-10-09|||||4

Felt great this morning,had to hold a bit back...intervals tomorrow.

Breakdown of training

Long 16+|Med 12-16|10+ @ MP|Aerobic|Recovery|Tempo|Vo2|Race|Total
5|12|5|22|15|4|3|3|69

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|51.7|50.8|55.8||||

aero2k · 29-09-2009 12:54pm

Hi Sosa,

I haven't looked in for a couple of weeks but it looks like you've been busy - fantastic PBs in the 10k and half. Don't worry too much about feeling a bit off - I had a sort of enforced rest week the week before last and I think it did me good - I felt pretty good in the Adidas half on Saturday. In retrospect I wasn't as sick as I thought but I figured " less than 6 weeks to go, I'm not going to improve much by training, but I can dis-improve a whole lot if I train hard while sick" so I just had a little easy run every day.
Less than 4 weeks to go, it's all about getting to the start in the best shape you can. Sounds like you're well on track.

Sosa · 29-09-2009 12:54pm

Date|Miles|Ave pace|Type|Weather|Weeks to Go
28-09-09|10|7:19|Aerobic|Lovely and cool|4
[EMAIL="29-09-09|10|4x1.2k@5:36p|Vo2|Sunny and Warm|4"]29-09-09|10|4x1.2k@5:36p|Vo2|Sunny and Warm|4[/EMAIL]
30-09-09|Rest||||4
01-10-09|||||4
02-10-09|||||4
03-10-09|||||4
04-10-09|||||4

What a morning ! Fantastic weather,lets hope it lasts.
Tough intervals,i set the watch for 1.2k laps and off i went alternating laps.
I know that i give myself a bit much recovery but i think i compensate for that by going faster than my 5k pace.
I did - 4:08,4:04,4:03 and the last one was a killer...all uphill - 4:26.
Happy to get it done.

6:49p Overall

Breakdown of training

Long 16+|Med 12-16|10+ @ MP|Aerobic|Recovery|Tempo|Vo2|Race|Total
5|12|5|22|15|4|4|3|70

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|51.7|50.8|55.8||||

Sosa · 01-10-2009 11:58am

Date|Miles|Ave pace|Type|Weather|Weeks to Go
28-09-09|10|7:19|Aerobic|Lovely and cool|4
29-09-09|10|4x1.2k@5:36p|Vo2|Sunny and Warm|4
30-09-09|Rest||||4
01-10-09|13.1|7:17|Med Long|Cool|4
02-10-09|||||4
03-10-09|||||4
04-10-09|||||4

Set out to do this in under 7:20 pace and just about did that,very happy with it,got tired climbing a few hills around mile 5/6 but soon got back going and finished comfortably.
Handy 5 tomorrow before Saturdays 22 :eek:

Breakdown of training

Long 16+|Med 12-16|10+ @ MP|Aerobic|Recovery|Tempo|Vo2|Race|Total
5|13|5|22|15|4|4|3|71

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|51.7|50.8|55.8||||

Sosa · 02-10-2009 11:19am

Date|Miles|Ave pace|Type|Weather|Weeks to Go
28-09-09|10|7:19|Aerobic|Lovely and cool|4
29-09-09|10|4x1.2k@5:36p|Vo2|Sunny and Warm|4
30-09-09|Rest||||4
01-10-09|13.1|7:17|Med Long|Cool|4
02-10-09|5|8:02|Recovery|Cool|4
03-10-09|||||4
04-10-09|||||4

The calm before tomorrows storm

Breakdown of training

Long 16+|Med 12-16|10+ @ MP|Aerobic|Recovery|Tempo|Vo2|Race|Total
5|13|5|22|16|4|4|3|72

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|51.7|50.8|55.8||||

village runner · 02-10-2009 3:18pm

The last long one eh..............
Nearly there. Best of luck with the sub 3. You will nail it. I went thru alot of times that didnt break 3 in #Berlin and it was all the same reason. They went out too quick. If you run 1.29.40 to halfway if your good enough to break it you will. The pacer will be ideal.

Sosa · 02-10-2009 5:19pm

village runner wrote: »

The last long one eh..............
Nearly there. Best of luck with the sub 3. You will nail it. I went thru alot of times that didnt break 3 in #Berlin and it was all the same reason. They went out too quick. If you run 1.29.40 to halfway if your good enough to break it you will. The pacer will be ideal.

I certainly wont be going out to fast,i plan to be 1:29:XX for the first half and take it from there.
Really dont know how its going to pan out,confident one day,can't see for the life of me how i would do it the next.
Just have to wait and see.

Sosa · 03-10-2009 12:41pm

Date|Miles|Ave pace|Type|Weather|Weeks to Go
28-09-09|10|7:19|Aerobic|Lovely and cool|4
29-09-09|10|4x1.2k@5:36p|Vo2|Sunny and Warm|4
30-09-09|Rest||||4
01-10-09|13.1|7:17|Med Long|Cool|4
02-10-09|5|8:02|Recovery|Cool|4
03-10-09|22|7:33|Very Long !|Windy,Sunny,Rain.|4
04-10-09|Rest||||4

Yesterday i was dreading the taper,but after that this morning,im fcuking delighted

Trained hard all week,and went for 22 this morning,just so that on the day i only have 4.2 to find as opposed to 6.2,wind was unreal for the majority of first 8m ( just under 8mm ),then i got going for miles 9-18 ( about 7:20p ),started to tire then from 18-20 and tired badly for the last 2,but i still kept up the pace though,which i was happy about.
I tend to have good muscle memory,even when i am shattered,i still keep up the pace,hopefully on the day that will be the case.

So then,15 weeks down,3 weeks now of reduced milege ( but same intensity )
I cannot change anything now,i have done what i have done and we will see if its enough

Someone said a while back that your 5 longest runs should be as close to 100m as possible.
I did 22,20.4,20,18.4,18 - 98.8m

Breakdown of training

Long 16+|Med 12-16|10+ @ MP|Aerobic|Recovery|Tempo|Vo2|Race|Total
6|13|5|22|16|4|4|3|73

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|51.7|50.8|55.8|60.1|||

showry · 03-10-2009 12:55pm

good stuff Sosa, I'd say tapering will be strange for you. Enjoy it.

Sosa · 05-10-2009 12:41pm

Date|Miles|Ave pace|Type|Weather|Weeks to Go
05-10-09|6|7:17|Aerobic|Lovely and cool|3
06-10-09|||||3
07-10-09|||||3
08-10-09|||||3
09-10-09|||||3
10-10-09|||||3
11-10-09|||||3

Lovely run this morning,its been a while since i did a 5 or 6m that was not a recovery
The taper madness will not hit me ( if it does at all ) until next week at the earliest as i have 45 to do this week,nothing to be sneezed at.

Breakdown of training

Long 16+|Med 12-16|10+ @ MP|Aerobic|Recovery|Tempo|Vo2|Race|Total
6|13|5|23|16|4|4|3|74

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|51.7|50.8|55.8|60.1|||

Sosa · 06-10-2009 3:23pm

Date|Miles|Ave pace|Type|Weather|Weeks to Go
05-10-09|6|7:17|Aerobic|Lovely and cool|3
[EMAIL="06-10-09|8|6x600@5:23p|Vo2|Miserable,wind and rain|3"]06-10-09|8|6x600@5:21p|Vo2|Miserable,wind and rain|3[/EMAIL]
07-10-09|||||3
08-10-09|||||3
09-10-09|||||3
10-10-09|||||3
11-10-09|||||3

Tough in this rain,but the legs felt good.
1-2:04
2-2:00
3-2:02
4-1:58
5-1:59
6-2:00
Bought a long sleeve compression top a while back and only tried it out today,really comfortable and keeps the heat in.

Breakdown of training

Long 16+|Med 12-16|10+ @ MP|Aerobic|Recovery|Tempo|Vo2|Race|Total
6|13|5|23|16|4|5|3|75

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|51.7|50.8|55.8|60.1|||

Abhainn · 06-10-2009 3:55pm

Sosa wrote: »

I tend to have good muscle memory,even when i am shattered,i still keep up the pace,hopefully on the day that will be the case.

Good Endurance.... ability to run fast even with tired legs.
Not every runner has that.

Nice session today. It was horrible out there

ManFromAtlantis · 06-10-2009 3:55pm

impressive log and training sosa. hope u get what youve worked hard for. will be keeping an eye out here.

Sosa · 06-10-2009 4:07pm

Abhainn wrote: »

Good Endurance.... ability to run fast even with tired legs.
Not every runner has that.

Nice session today. It was horrible out there

I noticed it when i did my first 20 a couple of months back,i was sick during the week,but still did the 20,i was semi delirious for the last 2m and i said to myself,slow down here and take it handy...and i was full sure that i slowed by at least 30s a mile but when i got back and checked the watch i saw that i kept up the pace.
The same on a few other occasions aswell most notably last w/e for my 22,tired badly for the last 2m and thought i was near 8:00 pace but did them in 7:17 and 7:20.
Now i know thats not 6:52 pace but in my mind at the time i was full sure that i had slowed down dramatically.

Sosa · 07-10-2009 11:01am

Date|Miles|Ave pace|Type|Weather|Weeks to Go
05-10-09|6|7:17|Aerobic|Lovely and cool|3
[EMAIL="06-10-09|8|6x600@5:21p|Vo2|Miserable,wind"]06-10-09|8|6x600@5:21p|Vo2|Miserable,wind[/EMAIL] and rain|3
07-10-09|10|7:06|Aerobic|Coldest morning in a while|3
08-10-09|Rest||||3
09-10-09|||||3
10-10-09|||||3
11-10-09|||||3

Great run this morning,only a recovery 5 and 16 @ the w/e to do for the remainder of this week.
Really start winding down after that.

Breakdown of training

Long 16+|Med 12-16|10+ @ MP|Aerobic|Recovery|Tempo|Vo2|Race|Total
6|13|5|24|16|4|5|3|76

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|51.7|50.8|55.8|60.1|||

Sosa · 09-10-2009 1:04pm

Date|Miles|Ave pace|Type|Weather|Weeks to Go
05-10-09|6|7:17|Aerobic|Lovely and cool|3
06-10-09|8|6x600@5:21p|Vo2|Miserable,wind and rain|3
07-10-09|10|7:06|Aerobic|Coldest morning in a while|3
08-10-09|Rest||||3
09-10-09|5|7:59|Recovery|Rain and Wind|3
10-10-09|||||3
11-10-09|||||3

Woeful weather for a recovery run,would have prefered a fast one in those conditions.

Breakdown of training

Long 16+|Med 12-16|10+ @ MP|Aerobic|Recovery|Tempo|Vo2|Race|Total
6|13|5|24|17|4|5|3|77

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|51.7|50.8|55.8|60.1|||

Sosa · 11-10-2009 12:39pm

Date|Miles|Ave pace|Type|Weather|Weeks to Go
05-10-09|6|7:17|Aerobic|Lovely and cool|3
06-10-09|8|6x600@5:21p|Vo2|Miserable,wind and rain|3
07-10-09|10|7:06|Aerobic|Coldest morning in a while|3
08-10-09|Rest||||3
09-10-09|5|7:59|Recovery|Rain and Wind|3
10-10-09|Rest||||3
11-10-09|16|7:28|Med Long|Dark,drizzly at times,but warm|3

I got a bit of a fright at the tail end of Fridays recovery,at the last 200/300m i felt a little pop just above my instep,below my shin,and the last few steps hurt a bit,went away for a while but was very sore that night,so i didnt do this run yesterday as a precaution,it felt ok all day yesterday but came back a bit last night.
I decided to do a 4m loop this morning to test the waters and thankfully it did not come at me so i competed the 16m.
I just hope it does not rear its ugly head for the next 2 weeks

The run itself was unusual as i was worried all the way that it would pop or start hurting,and the further i got away from the house i was thinking that if it goes i have a long way to walk back.
I had decided that the minute i felt it that i would stop regardless of how far away i was,should have brought the phone really...ah well.
As a result of the worry i was fairly tired during the last 2/3m.
Thats the last run of any distance really...:D
I have 12 to do next Sunday but that is handy as i will jog 2m to the start and then run the "Run for Life" 10m with a few friends at around 7:20/7:30 Pace.

Breakdown of training

Long 16+|Med 12-16|10+ @ MP|Aerobic|Recovery|Tempo|Vo2|Race|Total
6|14|5|24|17|4|5|3|78

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|51.7|50.8|55.8|60.1|45||

--amadeus-- · 12-10-2009 10:21am

That's the last thing you would need after all that hard work. I'm sure you'll be grand though, easy couple of weeks now so you won't be stressing it.

You're looking really well set. Sub 3 is a huge ask but you obviously have teh talent and you've done the training so you've no reason to feel nervous. And think how nice the pints will taste afterwards...

Sosa · 12-10-2009 10:40am

--amadeus-- wrote: »

That's the last thing you would need after all that hard work. I'm sure you'll be grand though, easy couple of weeks now so you won't be stressing it.

You're looking really well set. Sub 3 is a huge ask but you obviously have teh talent and you've done the training so you've no reason to feel nervous. And think how nice the pints will taste afterwards...

Oh yeah,i will not be taking any risks.
I probably will not get a drink in my hand until i get home though,my wife and father in law are driving to dun laoirghe to pick me up afterwards.
I plan to get out there between 3/4

Sosa · 12-10-2009 10:43am

Date|Miles|Ave pace|Type|Weather|Weeks to Go
12-10-09|6|8:10|Recovery|Fresh|2
[EMAIL="13-10-09||6x600@|||2"]13-10-09|||||2[/EMAIL]
14-10-09|||||2
15-10-09|||||2
16-10-09|||||2
17-10-09|||||2
18-10-09|||||2

Handy 6 miler in absolutely perfect conditions,i hope and pray that its similar weather this time 2 weeks.

Breakdown of training

Long 16+|Med 12-16|10+ @ MP|Aerobic|Recovery|Tempo|Vo2|Race|Total
6|14|5|24|18|4|5|3|79

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|51.7|50.8|55.8|60.1|45||

Sosa · 13-10-2009 1:15pm

Date|Miles|Ave pace|Type|Weather|Weeks to Go
12-10-09|6|8:10|Recovery|Fresh|2
13-10-09|8|6:42|Vo2|Glorious|2
14-10-09|Rest||||2
15-10-09|||||2
16-10-09|||||2
17-10-09|||||2
18-10-09|||||2

Last intervals this morning

Mile 2 - 5:41
Mile 4 - 5:34
Mile 6 - 5:39

Threw in a 6:25 last mile for good measure as i was a good boy not to do a fourth interval

Legs felt light as a feather after my rub down yesterday...

Breakdown of training

Long 16+|Med 12-16|10+ @ MP|Aerobic|Recovery|Tempo|Vo2|Race|Total
6|14|5|24|18|4|6|3|80

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|51.7|50.8|55.8|60.1|45||

Sosa · 15-10-2009 3:55pm

Date|Miles|Ave pace|Type|Weather|Weeks to Go
12-10-09|6|8:10|Recovery|Fresh|2
13-10-09|8|6:42|Vo2|Glorious|2
14-10-09|Rest||||2
15-10-09|5|7:12|Aerobic|Fantastic|2
16-10-09|||||2
17-10-09|||||2
18-10-09|||||2

Had to hold back big time this morning,i did well to keep it to that pace.
Not long to go now,i just want to do it tomorrow and get it done !

Breakdown of training

Long 16+|Med 12-16|10+ @ MP|Aerobic|Recovery|Tempo|Vo2|Race|Total
6|14|5|25|18|4|6|3|81

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|51.7|50.8|55.8|60.1|45||

Help ...I can't stop running !

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