One step at a time

Sosa

Gringo78 wrote: »

Some 5k's and a 10k in may/June and would love to aim for half in sept. On course I think for sub 17/35/78

What races are they ?
Im not in shape for sub 17 yet...im feeling flat,didnt race well my last 2 races,i need a good result to boost the confidence a bit.
Sub 35 is a tasty target,i'll try break 36 first !
As for sub 78...all going well thats my target in September.
best of luck with them anyway

Gringo78

Sosa wrote: »

What races are they ?

10k in youghal and have entered the galway 5k series which suits as I'm working up the country midweek so will be able to make a few of the races

Sosa wrote: »

Im not in shape for sub 17 yet...im feeling flat,didnt race well my last 2 races,i need a good result to boost the confidence a bit.
Sub 35 is a tasty target,i'll try break 36 first !
As for sub 78...all going well thats my target in September.
best of luck with them anyway

With the quality speed sessions you've been doing lately you're definitly in sub 17 shape, just need to be right on the day. Sub 78 is the tough target...13.1 sub 6min miles, that'll be tough but you have to aim high.

Sosa

Gringo78 wrote: »

With the quality speed sessions you've been doing lately you're definitly in sub 17 shape, just need to be right on the day. Sub 78 is the tough target...13.1 sub 6min miles, that'll be tough but you have to aim high.

Its all about on the day....but thankfully that day is not anytime soon.
I have a low key 4m tomorrow night,will give it a bash,wont be all out...just want to see where i am as i have the club 4m on Easter Sunday,that gets a quality field every year.

Sosa

Recovery

I was so tired today my eyeballs were hurting me....not feeling great the last few days....in general a bit lethargic lately...Tuesdays intervals apart,but i have felt it since.
I only decided to run tonight as i really felt i needed a slow one,have been guilty of passing those of lately,last nights run for example was stupid,i was tired after coming off nights,ran the intervals fast,then ran another 5.5m after that,i was shattered Wednesday so i decide to run 4m at sub 6:40 and 2 at 7:30...stupid,paid for that today....really tired all day,but feel a bit better after the slow relaxed run in almost WARM weather....
4m race tomorrow night in Tramore...more of a fun run but i will see what i can muster up...no aspirations of a PB or even near it tbh...would take 22:45 happily

4m @ 7:53p

ManFromAtlantis

enjoy it sosa. the weather should be perfect!

Sosa

Tramore 4m - 22:52 ( 4th Place )

Was not feeling this today...really tired again this morning,so i was running tonight no matter how tired i was just to see how i would do...got out to Tramore around 5:15...registration was in and out...i did a 2m warm up that included about a mile at 7:15...found this tough...and then strides through out the other mile...ready to go...kind of !
There was a good crowd there,more than i expected...not much quality at the top end of the field though as i thought...i kind of knew i had a chance of top 5 by looking around...off we went.
The first mile was the usual...loads hammering it early...i was only about 10th after nearly a half mile...but started getting going then...passing through mile 1 in 5:42....pushing nicely along then on mile 2 through the downhill section here with a 5:38...mile 3 i was getting tired...plugged away but slipped to a 5:50 sluggishly...could see a fella ahead of me that i have had many a batltle with over the last 12 months,passes him just at the start of mile 4 on the same down hill section ( 2 lap circuit )...romped home then with a 5:33 last mile.
It was a bit long also so you could shave a few more seconds off that.
Delighted with the finish,never pushed to the limit...just ran as fast as i could while staying in control...
Never though going out there that i could run that time howw i felt...a little confidence booster...badly needed.
2m warm down then

8m Total

Sosa

Mini Tempo

Decided after Fridays race to take the w/e off,i was working both days anyway so it would have been difficult...so it worked out well,kind of forced me to take the rest.
Beautiful morning out there....but the legs were not responding..as i said work all w/e...late nights and beer watching the Golf...not ideal prep for a tempo.
Anyway,dropped the big fella to school and i went from there.
2m warm up @ 7:10p
3m @ 5:57,5:59,5:59
2.5m warm down @ 7:15p

Going mad now i didnt do the 4th tempo mile but i was finding it hard going,so knocked it on the head.

7.5m @ 6:43p ave

Gringo78

some good running there when you weren't feeling it. I wonder would you learn more in a 'B' race such as Fridays 4 miler if you went out hard with some of the front runners? Been running some internal club races recently and found that I got on better by going out fast and hanging on with faster lads rather than running to time and pacing myself to begin with. In a 5 miler back in Feb I watched my pace for the first half mile not going off "too hard" like a lot of lads...problem was I ended up running most of the race on my own trying to bridge the gap back to the group. Maybe a hard first half mile in a shorter race doesn't really do any damage and you're better off then being able to run in a similar pace group once the paces dies off a little?

Sosa

Gringo78 wrote: »

some good running there when you weren't feeling it. I wonder would you learn more in a 'B' race such as Fridays 4 miler if you went out hard with some of the front runners? Been running some internal club races recently and found that I got on better by going out fast and hanging on with faster lads rather than running to time and pacing myself to begin with. In a 5 miler back in Feb I watched my pace for the first half mile not going off "too hard" like a lot of lads...problem was I ended up running most of the race on my own trying to bridge the gap back to the group. Maybe a hard first half mile in a shorter race doesn't really do any damage and you're better off then being able to run in a similar pace group once the paces dies off a little?

Yeah,its certainly food for thought alright...im not one for scampering out of the blocks and certainly not last friday...but its worth a shot some time alright.
I have 2 races coming up...one i was going to skip but decided to race...
Next Friday,its a 10k...right next to the job,i can actually see part of the course out the window.Its a 3 lap circuit...so you have 3 downhill sections,and 3 tough steep uphill sections...i will be having another attempt at sub 36 there even though i go into a 10k plan in a couple of weeks...then 2 days later i have the club 4m which has turned into a really good race the last few years...i came to the conclusion that sub 36 is a time i want to chalk off....i ran 22:16 in the 4m last year....thats going to be near impossible to beat for me next week.....so sub 36 all the way ( well a good attempt anyway ) and see what i have for Sunday morning then...

Sosa

Aerobic

Bonus run today,was awake early today after work last night....i might pay for this tonight but for some reason i woke early,very unlike me as i need no invitation for sleep....so when i got up nobody was here,i decided to head out the door before they all came home.

7m @ 7:02p

Sosa

Tempo ( Totally and utterly unplanned )

Missed a run yesterday and was tired (again) today so planned an easy 5/6...but by the time i got out of the estate (0.25m) i realised that the garmin was playing up...so reset from there and off i went...it beeped at mile 1 to show that mile in 6:16 :eek:...jesus i said way to fast but decided to keep going...i ended up knocking out mile 2 at 5:50...mile 3 @ 5:41 and mile 4 at 5:51.....to finish up the 4m in 23:38...not bad...tipped home then at 8:00 pace roughly...

Total 6m @ 6:29p

If the big fella goes to athletics tonight,i will do another 4/5 slow.

Sosa

Aerobic

It doesnt rain but it pours.......after this mornings unplanned tempo i felt great...best i felt in a while but still only planned to do a recovery 4/5 tonight while the big fella was at athletics...went on my own aswell so i would not be tempted to up the pace with the group...but about 2m into it i bumped into the group coming the other way...things were going to plan both miles around 8:00 pace...lovely and relaxed...then i went with them,ended up doing 7.5m up hills and everything...but it was all good.

Total 7.5m @ 7:09p

13.5 for the day...happy days

Sosa

Aerobic

Since i started running,if i had a plan i stuck to it,but lately i am deviating all over the place,easy runs are not easy enough and therefore i am missing out on some quality because of it.
Thursday was case in point,i did a tempo am and planned 4/5 at 8:00p that night while the big fella was at the track,ended up doing 7.5 @ 7:09 ave but the last 5.5 of that were under 6:40p...silly and something i would not have dreamt of doing last year in prep for Cork....i really wanted to do a big workout this morning,the plan was to do the Wat half route broken up like this 3m easy,the 6*1m @ 10k pace w/3mins rec and finish with 3 easy....i knew yesterday it was going to be tough,when i got up this morning the same but hoped that when i got the 3 easy miles done that i would just click into gear...didnt happen...i stopped at 3m reset the watch because i had the workout set up on the garmin...struggled through the rest of the run then...legs were like blocks.
Real pity as with the 10k next week i wanted to get the mile reps done at sub 36 pace (5:47) to give me some sort of indication if i can hold that for the duration on race night...ah well didnt happen...and i will still have a go next week

10m @ 7:17p ( felt like 8:17p )

Sosa

To work and home again

I took the short cut into and home from work today,no heroics.
3.5m in @ 7:56p
3.5m home @ 7:27p

Thats 45m for the week,highest weekly mileage of this year ...
Rest tomorrow,10/7/4 session at 10k pace on tuesday then in the lead up to the 10k friday night

Sosa

Long Intervals - 10/7/4

Holy jesus it was toasty out there today....really hot in parts,but had to get this done,only 3 days to the 10k so tomorrow would be leaving it to close for comfort.

1m easy to get me going

10 mins @ 5:38p
2m jog rec
7 mins @ 5:39p
2 mins rec
4 mins @ 5:42p
2 mins jog rec

2.5m recovery home

7.5m total

Really happy to get this done today,it was tough going in that heat.
Rest day tomorrow and an easy 5/6 on Thursday morning with a few strides thrown in for good luck and then we will have another bash at sub 36 on Friday night.

Sosa

Aerobic

Where has this weather come from ? unreal heat the last few days,got all the garden furniture and deck all painted up and looking good,now its going to rain for May,June and July and it will be no use to me !
I usually the optomist but we may as well enjoy this while we have it....
The run itself was alright,not feeling sub 36 is in me tbh...just not feeling confident about my running lately and cant see it changing tomorrow night,im not one for talking myself down and then all of a sudden setting a good time,if somehow i do break 36 tomorrow it will be by seconds and it will take 110% to do it...we will se tomorrow night,i will be having a go anyway and we will se what i get out of it.

6m @ 7:03p

smmoore79

Good luck tomorrow Sosa. Whats the course like, flat enough? Only tip i can give that worked for me is to tag on to someone goin a tasty pace and hang on for dear life!! Give it all ya got :rolleyes:

Sosa

smmoore79 wrote: »

Good luck tomorrow Sosa. Whats the course like, flat enough? Only tip i can give that worked for me is to tag on to someone goin a tasty pace and hang on for dear life!! Give it all ya got :rolleyes:

Its a 3 lap circuit smmoore,a long downhill section followed by a long enough steep uphill section,you would manage it the first 2 times,but when you hit that hill on the last lap,its a killer....theres less than half a mile to go at that stage...its a gut buster.....:eek:

smmoore79

Sosa wrote: »

Its a 3 lap circuit smmoore,a long downhill section followed by a long enough steep uphill section,you would manage it the first 2 times,but when you hit that hill on the last lap,its a killer....theres less than half a mile to go at that stage...its a gut buster.....:eek:

Sounds like you'll really earn that sub 36 on a course like that! Best of luck anyways.

Sosa

Butlerstown 10k - 36:36 ( 7th or 8th Place )

As expected no sub 36 tonight,but i saw enough there tonight to suggest that its not far...some smart arse might say its 37s away but in fact its less than that on the right course and some proper 10k training added into the mix.
everything went according to plan,it was just that fuppin hill on each lap ( 3 lap circuit )...i thought i would fly up it the first time...i didnt it was a struggle...next time round more of a struggle and the last time i felt like i was walking it...but each time i got up the top of it i motored on,there was no trying to get going again,so that pleased me....i dont do any hill work so that doesnt help i suppose.
All in all a good run...considering i finished 7th or 8th...i think only 4 went sub 36...i can take the positives,tbh im just glad i ran it,if nothing else it was a great training session.

1.5m warm up and down to make it 9.2m for the night...after 3m i knew that sub 36 was going to take a monumental effort so instead of chasing lost causes i ran hard but not crazy hard for the remainder with one eye on the club 4m on Sunday morning...and its flat !

smmoore79

Sosa wrote: »

Butlerstown 10k - 36:36 ( 7th or 8th Place )

As expected no sub 36 tonight,but i saw enough there tonight to suggest that its not far...some smart arse might say its 37s away but in fact its less than that on the right course and some proper 10k training added into the mix.!

Great effort on a tough course and a nice finish position! You deffo have sub 36 in you based on that time. I did 36 48 in the Great Ireland which is very hilly aswell. The next week I ran under 36 in the BHAA Kildare which was flat. If theres a 10k in the next few weeks thats flat Id run it if i were you. Finding one now is the hard part

Sosa

smmoore79 wrote: »

Great effort on a tough course and a nice finish position! You deffo have sub 36 in you based on that time. I did 36 48 in the Great Ireland which is very hilly aswell. The next week I ran under 36 in the BHAA Kildare which was flat. If theres a 10k in the next few weeks thats flat Id run it if i were you. Finding one now is the hard part

Next one for me is July 15th in Piltown,supposed to be flattish and the following month i am organising a 10k in work which i may not be running as i am organising it but we will see what happens there.
I will be posting details of it in the A/R/T events forum when i finalise details...watch this space everyone......

Went out for a recovery run this morning,nice and early out the door around 8ish...beautiful morning and no niggles to report,the legs feel grand and ready for another go tomorrow.

4m @ 7:55p

Sosa

Waterford AC 4m - 22:18(unofficial) 10th Place

The lads were saying at the end that the clock didnt start for 3/4s after we went so i await the official time to see if i have a new PB (current 22:16)

I was looking forward to the race this morning even though i raced Friday night,i had 2 great sleeps inbetween and felt that i was ok...
It was a schorcher of a morning so with the race Friday and the heat a new PB never entered my head...honestly.
The first mile was covered in 5:30...felt ok,not great..onto mile 2 and the only uphill section of the route,a decent pull of about 200/300 metres and i felt good going up this passing 2 people,the dowhill section after this is a lovely part of the course and i passed 2 more here...mile 2 covered in 5:44...mile 3 is flat and i kept steady here,about half way through this mile i figured that a PB was well gone by a quick tot of pace and distance remaining,so that was the last time i looked at the watch...running on my own was not easy ,i would have loved to have someone either breathing down my neck or just ahead of me,i had neither...Mile 3 in 5:42....Mile 4 is also flat and i just kept the pace up as best i could withought killing myself,keeping all i had left for the finish at the track...into the RSC then...good crowds there clapping away and that gave me the final push...still had not looked at the clock...turned the bend and saw the clock for the first time in 1.5m....22:00....22:01....22:02....jesus i thought,i might just get there,i ran as fast as Forrest Gump to the line to get there in 22:18....2s out on last year...sh!t i thought,if only i kept an eye on the watch....soon after i was told about the clock error...i await the official times tonight.....

all in all a very unexpected race for me this morning...im delighted with it especially after racing Friday night...onwards and upwards...we have the club 7.5m Waterford to Tramore now in 2 weeks so all eyes on that.

seanynova

good stuff sosa, only a matter of time before you got another pb(tbc, but still...your back, good luck for the summer)

Woddle

Excellent running Sosa.
On another note how is sungod doing these days, is he still in action or is injury getting the better of him.
Your log is definitely telling me to stop using the baby as an excuse

Sosa

Sosa wrote: »

Waterford AC 4m - 22:18(unofficial) 10th Place

The lads were saying at the end that the clock didnt start for 3/4s after we went so i await the official time to see if i have a new PB (current 22:16)

I was looking forward to the race this morning even though i raced Friday night,i had 2 great sleeps inbetween and felt that i was ok...
It was a schorcher of a morning so with the race Friday and the heat a new PB never entered my head...honestly.
The first mile was covered in 5:30...felt ok,not great..onto mile 2 and the only uphill section of the route,a decent pull of about 200/300 metres and i felt good going up this passing 2 people,the dowhill section after this is a lovely part of the course and i passed 2 more here...mile 2 covered in 5:44...mile 3 is flat and i kept steady here,about half way through this mile i figured that a PB was well gone by a quick tot of pace and distance remaining,so that was the last time i looked at the watch...running on my own was not easy ,i would have loved to have someone either breathing down my neck or just ahead of me,i had neither...Mile 3 in 5:42....Mile 4 is also flat and i just kept the pace up as best i could withought killing myself,keeping all i had left for the finish at the track...into the RSC then...good crowds there clapping away and that gave me the final push...still had not looked at the clock...turned the bend and saw the clock for the first time in 1.5m....22:00....22:01....22:02....jesus i thought,i might just get there,i ran as fast as Forrest Gump to the line to get there in 22:18....2s out on last year...sh!t i thought,if only i kept an eye on the watch....soon after i was told about the clock error...i await the official times tonight.....

all in all a very unexpected race for me this morning...im delighted with it especially after racing Friday night...onwards and upwards...we have the club 7.5m Waterford to Tramore now in 2 weeks so all eyes on that.

New PB ....22:15 official time....:D:D:D

theboyblunder

Sosa wrote: »

New PB ....22:15 official time....:D:D:D

youre in great shape sosa - what are the goals for the rest of the year?

Gringo78

Sosa wrote: »

New PB ....22:15 official time....:D:D:D

Nice running....the 22min barrier is looming...

Sosa

theboyblunder wrote: »

youre in great shape sosa - what are the goals for the rest of the year?

Sub 80 for the half
Sub 36 for 10k

They are 2 i want,and after that whatever happens
Also try to get as close to 28 for 5m as i can....

Gringo78 wrote: »

Nice running....the 22min barrier is looming...

Yeah,big surprise tbh,didnt expect that type of time after Fridays race....sub 22 next year

Sosa

Woddle wrote: »

Excellent running Sosa.
On another note how is sungod doing these days, is he still in action or is injury getting the better of him.
Your log is definitely telling me to stop using the baby as an excuse

Hey Woddle,he is in and out with the same niggling injuries,and he is busy workwise also...so he is not posting because of that i think...other than that he is in his usual good form

Sosa

Aerobic

First run since Sunday and no niggles to report,no real tiredness either...just the usual levels that we get through week by week.
Set off on an unusual hilly route from work,mile 1 and 6 were on a link road and the other 4 were country lanes,lovely and peaceful,but very hilly...the legs felt good but i didnt want to rock the boat so kept it steady....

6.2m @ 7:07p

Only 1 key session planned for this week to let me recover from the 2 races before i head into another on May 7th...7.5m Wat-Tra...real good race with big numbers and plenty of quality runners at the busy end to chase after...target there is 5:50p...so thats...43:45...considering i could only manage 5:54p for the 10k on Friday this will be a big ask....
another example to prove that running is a mindset...i ran 22:15 for 4m on Sunday,my PB for 5m is 28:24...that would have left me a 6:08 5th mile to set a new PB if i had of kept going Sunday,i definitely feel i could have slowed from 5:35p to a 6:08 mile if i had to on Sunday,but you have a different mindset when you set off on a 5m race,i would love to have the balls in my next 5m to race 4 flat out and coast home in the 5th...but i know it will never happen...and dont get me started on why i could only manage 5:54p for 10k and yet i can go out and run that time for 4m 2 days later....

Sosa

Aerobic

A wonderful morning for a run....absolutely perfect conditions.
managed to get out for 10 glorious miles,felt tired for the last 3m,thats the usual for me after a race (or in this case 2 races)i get a delayed reaction with the tiredness

10m @ 6:49p

Sosa

Aerobic

A handy stroll with one of the lads while the big fella was at the track....started off real slow but build up gradually to finish nice and steady....

7m @ 7:20p

Sosa

I had planned 4*1m with 2 mins jog recovery today but during the first rep the watch wnt blank,i have been having trouble with it lately,its always saying that the battery 100% even after a few runs so i was happy enough to keep topping it up before i ran just incase but today it died on me after about 10 mins...i will have to post on the garmin thread to see what i will do next....lost without it.

Anyway when it went blank i was about 0.5m into the first rep going well at just under 5:30p so when it went off i decided to just do 4m straight as i knew where 4m was from where i started from other tempos i have done....i got to 3m and had to stop,i was going way to fast,as i dont know what pace i was going i cant be sure but i reckon the 3m were done at 5:35/5:40p....stopped for a minute or 2 to get my bearingsa gain and did another few miles home at an easy pace...mapped out the route on gmaps when i got in....like the old days....

Total 7.5m @ ? ? ? ? ? ? ?

I'll have to route out the garmn 50 until i get this sorted

Macanri

Sosa wrote: »

I had planned 4*1m with 2 mins jog recovery today but during the first rep the watch wnt blank,i have been having trouble with it lately,its always saying that the battery 100% even after a few runs so i was happy enough to keep topping it up before i ran just incase but today it died on me after about 10 mins...i will have to post on the garmin thread to see what i will do next....lost without it.

Anyway when it went blank i was about 0.5m into the first rep going well at just under 5:30p so when it went off i decided to just do 4m straight as i knew where 4m was from where i started from other tempos i have done....i got to 3m and had to stop,i was going way to fast,as i dont know what pace i was going i cant be sure but i reckon the 3m were done at 5:35/5:40p....stopped for a minute or 2 to get my bearingsa gain and did another few miles home at an easy pace...mapped out the route on gmaps when i got in....like the old days....

Total 7.5m @ ? ? ? ? ? ? ?

I'll have to route out the garmn 50 until i get this sorted

Welcome to my world!

Sosa

I have got the watch back working again,amazing what you can achieve when you actually read the manual !

Last week was a recovery week for me,after the 2 races in 3 days the previous w/e i figured it was as good a week as any to have one...still ran 35m but the only fast running i did was Friday when i had the mini tempo...

So back into it this week and with the 7.5m this Sat and a fast 5m the following friday its all go go go.

Hangover Cure Aerobic

Was not feeling the love for a run today but forced myself out the door anyway and delighted i did,got last night sweated out of me thankfully and surprised i was able to run at a nice clip very handy altogether.

5m @ 6:54p

Sosa

Up with the birds and out the door before 6am this morning for a fantastic 3m....for once i was loving the early morning run and the one morning i was stuck for time and loving it i had to cut it short...really enjoyable though...not a sinner around

3m @ 7:15p

Went to work then and was heading to the track to do my 10/7/4 pre race tempo on the football pitches behind the RSC...
First off i did 4m on the road and then i hit th etempo

4m @ 6:56p
5 mins rest
10 mins @ 5:45p
2 mins rest
7 mins @ 5:43p
2 mins rest
4 mins @ 5:34p
2 mins jog

Job done !

11m for the day and a good 11 at that

Sosa

Aerobic ( with a few 1000's sprinkled in for good luck )

Lucky to get out today,time was at a premium so just about managed to get a quick one in before i collected the big fella from school.

4m @ 6:58p
1 min rest
3*1k @ 5:45,5:46 & 5:34 pace
1 min rest inbetween
1k warm down

6.5m total

The plan was to run the 1000's at 5:50p which is what i am setting out at for the 7.5m race Saturday night....weather permitting ( and wind ) i may have a shout at holding that for the duration...we will see what happens.

Roll on Saturday night

village runner

Sosa wrote: »

Aerobic ( with a few 1000's sprinkled in for good luck )

Lucky to get out today,time was at a premium so just about managed to get a quick one in before i collected the big fella from school.

4m @ 6:58p
1 min rest
3*1k @ 5:45,5:46 & 5:34 pace
1 min rest inbetween
1k warm down

6.5m total

The plan was to run the 1000's at 5:50p which is what i am setting out at for the 7.5m race Saturday night....weather permitting ( and wind ) i may have a shout at holding that for the duration...we will see what happens.

Roll on Saturday night

Best of luck sat but as you said it all depends on the wind. Hope you dont get the weather going out the day of the half:D

slowsteady

Sosa wrote: »

The plan was to run the 1000's at 5:50p which is what i am setting out at for the 7.5m race Saturday night....weather permitting ( and wind ) i may have a shout at holding that for the duration...we will see what happens.

Roll on Saturday night

Based on tonight's forecast, looks like the wind will be straight in your face for the duration, southerly, and may be wet too.

Hoping for 1 hour target but may be ambitious.

Best of luck.

Sosa

slowsteady wrote: »

Based on tonight's forecast, looks like the wind will be straight in your face for the duration, southerly, and may be wet too.

Hoping for 1 hour target but may be ambitious.

Best of luck.

not what i want to hear but it will be the same for everyone
Best of luck to you slowsteady

theboyblunder

good luck sosa

Sosa

Waterford to Tramore 7.5m race

Nothing went right for me today,stomach was acting up since i got up,in work last night it was grand but a few of the lads had dodgy stomach's,i must have picked ip up from someone in there.
The legs were feeling ok and ready to go,i did a 2m warm up when i got up at luch time just to wake up the legs a bit.
On the way down to registration the watch died again...completely blank...lovely i thought,no garmin and the stomach is not behaving.
I thought that the watch might be a blessing in disguise,run by feel i thought,keep an eye around me and if i see anyone ahead of me that is usually behind me...get moving.
I have no idea of any mile split,for once there was nobody on the couse with a watch calling splits,there were watches beeping around me up to 5m but i didnt bother asking anyone what the pace was.
By the time i got to 4m i needed to stop...stomach was really acting up and i knew this was going to be a struggle...funnily enough i really thought i was running well so that kept me going...i was in a bunch of about 10 up to 5m where me and 2 others broke away,i was happy at this stage and felt that the pace was tasy enough,the plan was to try hold 5:50p (which would have been 43:45 at the end )...and i really felt that i was doing this...by the time i got to 6m i really really needed to stop but ignorance got the better of me and i plugged on,the pace was dropping now i could feel it,stomach would not let me go at it,the legs felt great,mad to get going...mile 7 has 2 hills on the way into tramore and the effort was to much,the ribs were aching and i was heaving badly,i could barely get a breath...i felt sh*t and must have looked worse as i got a few dodgy looks and a comment of "ah dont worry love,its nearly over" from two nice old ladies who obviously pitied me.
hobbled towards the finish and after all that saw the clock tick 44:48...i barely got under 45...think i was 44:57 or 58...
Im going mad i had no watch,i really felt i was on target for the first 6,i did drop alot during the last 1.5m...i may well have been going faster than 5:50 for the 6...i will never know...
The wife and children were at the finish line and herself thought i was dying...asked me do i need an ambulance...i was leaving off a painful heave for a good minute after...stomach is still all over the place...no beer or sweet chilli noodle dish that was planned for me tonight....
The dreaded wind was also present but not nearly as bad as the half in Jan...it was strong in places but manageable.

44:57/58 ............. maybe top 15

A tough day at the office

slowsteady

Sorry your day went wrong as the weather turned out much better than I had anticipated anyway. As you said the wind was strong in places but overall not too bad.

I had a much better than expected evening, hoped for 60min but managed 55.45 on the finish clock. Delighted as I managed to keep the 4-mile pace from a couple of weeks ago going for 7.5 miles. Onwards and upwards from here??

The next race is always the challenge, Portlaw next Friday?

ecoli

Sosa wrote: »

Waterford to Tramore 7.5m race

Nothing went right for me today,stomach was acting up since i got up,in work last night it was grand but a few of the lads had dodgy stomach's,i must have picked ip up from someone in there.
The legs were feeling ok and ready to go,i did a 2m warm up when i got up at luch time just to wake up the legs a bit.
On the way down to registration the watch died again...completely blank...lovely i thought,no garmin and the stomach is not behaving.
I thought that the watch might be a blessing in disguise,run by feel i thought,keep an eye around me and if i see anyone ahead of me that is usually behind me...get moving.
I have no idea of any mile split,for once there was nobody on the couse with a watch calling splits,there were watches beeping around me up to 5m but i didnt bother asking anyone what the pace was.
By the time i got to 4m i needed to stop...stomach was really acting up and i knew this was going to be a struggle...funnily enough i really thought i was running well so that kept me going...i was in a bunch of about 10 up to 5m where me and 2 others broke away,i was happy at this stage and felt that the pace was tasy enough,the plan was to try hold 5:50p (which would have been 43:45 at the end )...and i really felt that i was doing this...by the time i got to 6m i really really needed to stop but ignorance got the better of me and i plugged on,the pace was dropping now i could feel it,stomach would not let me go at it,the legs felt great,mad to get going...mile 7 has 2 hills on the way into tramore and the effort was to much,the ribs were aching and i was heaving badly,i could barely get a breath...i felt sh*t and must have looked worse as i got a few dodgy looks and a comment of "ah dont worry love,its nearly over" from two nice old ladies who obviously pitied me.
hobbled towards the finish and after all that saw the clock tick 44:48...i barely got under 45...think i was 44:57 or 58...
Im going mad i had no watch,i really felt i was on target for the first 6,i did drop alot during the last 1.5m...i may well have been going faster than 5:50 for the 6...i will never know...
The wife and children were at the finish line and herself thought i was dying...asked me do i need an ambulance...i was leaving off a painful heave for a good minute after...stomach is still all over the place...no beer or sweet chilli noodle dish that was planned for me tonight....
The dreaded wind was also present but not nearly as bad as the half in Jan...it was strong in places but manageable.

44:57/58 ............. maybe top 15

A tough day at the office

Wouldn worry too much about this one. We all have are off days main thing is to keep the head and come back with a bang next race. Whats on the cards next?

theboyblunder

ecoli wrote: »

Wouldn worry too much about this one. We all have are off days main thing is to keep the head and come back with a bang next race. Whats on the cards next?

+1 you race quite a bit sosa, law of averages says that every now and again you'll get a bad day. Training has been great recently so put it out of your mind.

smmoore79

Hard luck on the run. At least ya know it was due to a stomach problem and not a general dip in performance. Plenty more races for you to make amends this summer :rolleyes: This'll be long forgotten come August

Sosa

Thanks lads,the legs felt great it was just the stomach...still not great today.

I had a great day today,brought the big fella down to the track for the county championships...he ran the 60m,500m,4*100 relay and did the long jump...he had a great time.
He ran the 60 and 500 with his laces open...and was shattered after the 500,i had to jog around inside the track otherwise he was going to stop....he got through it in the end...then the 4*100 ...he ran the second leg and i was convinced that he would drop the baton or something...but he didnt...ran his leg well ( with tied laces ! ) and the 4th guy romped home toget the silver for the team...he was thrilled.

Pt 2 of the counties are on next week and he has the 300 and ball throw.....i am running a 5m on Friday night and i will do the 3000 with the seniors on Sunday...i'll get blown away but i want to try get under 10:00 ....

a great day

Gringo78

Wouldn't worry too much about the time for a non-standard distance point-to-point race....ain't never going to count for records or even be useful for comparative purposes. What's it's useful for is a good hard workout and that it certainly was. When's the HM training block starting in earnest?

Gringo78

By the way my garmin had been playing up similar to yours....been dead now for about 6 weeks so been running by feel since...have had my 2 best races NOT wearing the garmin. Have also been training really well at track sessions without it. Prob will not replace it. The iPhone works grand for the long and easy runs.