One step at a time

Sosa

Gringo78 wrote: »

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.

I'll be getting mine fixed,i am ruled by the watch...i was lost last night without it.
Looking at the results today,i am a little heartened,even with my stomach rattling all the way out the tramore road,i managed to maintain 6:00 pace...i was planning 5:50p...not to much in the difference,considering.

As for the half,the club announced last night that they have been asked to host it this year,the AAI wanted to have it on Sun 4th but we wanted Sat 3rd and got them to change...so i am 17 weeks out,i have a 5m this coming friday,cant see myself setting a PB but i will go for it anyway,and then the county championships continue from today on the track next Sunday,i might have ago at a few events...3k,800m,200m & 4*100m....we will see.
Then the plan is an 8 week training block of specific 10k work and then 8 weeks of half specific.
Did you run the Midleton 5 on Thursday ?

Gringo78

Sosa wrote: »

Did you run the Midleton 5 on Thursday ?

Was on holidays so missed it....feeling a bit heavy and slow after the hols but have a shot at sub 17 for 5km on Tuesday or Wednesday (whichever fits in with work/life), another chance next week if needs be and then 10km in under 2 weeks....training would suggest I'm in sub 35 shape, 5km race will tell whether that's the case

Sosa

Gringo78 wrote: »

Was on holidays so missed it....feeling a bit heavy and slow after the hols but have a shot at sub 17 for 5km on Tuesday or Wednesday (whichever fits in with work/life), another chance next week if needs be and then 10km in under 2 weeks....training would suggest I'm in sub 35 shape, 5km race will tell whether that's the case

Sub 35 would be savage....im still battling to try get under 36.

Sosa

Recovery

Had not run since the dicky stomach event that was Saturday night,decided to do something tonight....got through it alright...nice and handy

6.2m @ 7:32p

Sosa

Intervals

With 2 races again this w/e,i went to the track tonight not knowing what the session was going to be and didnt want to do a monster session and burn myself out before i toe the line on Friday night.
Session was a good one...with the 3k on Sunday in mind.

On Grass
1m warm up
800m,90s rest,400m,90s rest x 4
4*800 done in 2:36,2:38,2:36,2:34
4*400 done in 1:14,1:14,1:14,1:12
0.5m warm down

the idea was to run the 800's at 3k pace ( which i hope will be 5:21p on Sunday - 9:59 ) and the 400's at mile pace

We then hit the track about 5 mins after the last 400 to do 6*150.
It was done continuosly so went like this 150 ...jog 50...150 and so on
Splits for 150's were ;
23s
26s
24s
25s
24s
22s

Idea here was as fast as you could go while staying totally in control,form stride etc...
really enjoyed these

Strong wind on one side of the track tonight and up on the pitches at the back,so was pleased with the splits as they were held back a bit to keep in line with the idea of the session.

I went off then about 10 mins after the 150's to do a casul 4m on my own while the big fella was on the track doing his own training.

Total miles : 9.5m

runsalot

Good session last night Sosa.
That wind was abit of a nuisance, but added to the effort level.
Must meet up with ye more often.
Best of luck on Sunday, sub 10:00 is def within your reach.

Sosa

runsalot wrote: »

Good session last night Sosa.
That wind was abit of a nuisance, but added to the effort level.
Must meet up with ye more often.
Best of luck on Sunday, sub 10:00 is def within your reach.

I enjoyed it,wont be long now and you will be back racing...best of luck in the masters,nice competition there for you.

Sosa

Portlaw 5m - 27:47 :eek::eek::eek::eek::eek: 8th position

What a fright i got when i turned the corner last night and saw 27:4*... counting upwards on the clock...this was a race where i went up just being content with maybe 20/25s above my PB,because my races have been average at best since the 10m in January...i thought this was going to be more of the same...but that all changed last night during a mad first 2m that ultimately got me the time i was looking for but never crossed my mind that it was possible.

A few of us were standing around just before the off talking about the course,how its a good one for PB's and only mile 4 being difficult...and how they were going to attack from the off...2 other fellas from another club who had beaten me by 45s last week and who i would usually be much closer to or beat sometimes went off like rockets,i just decided to keep them in my sights and not let a lead open up that i couldnt close after a few miles.
Mile 1 - 5:22 :eek: ...and they were a good 6/7s ahead of m...blistering start that we kept going into Mile 2 with a 5:38...11 mins flat for me...i thought i was going to pay for that....Mile 3 was 5:44...ok i thought....steadied the ship,could not keep that pace going for 3 more miles....Mile 4 was the tough one and i had moved beside them just as we passed the marker,then came the climb...its not a bad one at all,just felt it from the previous pace of the 3 miles we had run...moved ahead of them both on the hill working hard...i could hear them behind me for a half mile,then i could hear only 1....got to the 5m mark and it flattened out again and i went for it toe to toe with my tattoed partner....finally shook him off in the last 400 metres and romped around the corner to see the clock....i nearly had a heart attack when i saw 27:41...27:42...legged it up to dtop the watch on 27:47...composed myself for a minute and then saw that it was only 4.92 :eek::eek::eek::eek:
We awere all raging...loads of PB's ran and it was short...disaster.
I did the last 0.92 @ 5:36p and it took me 5:10....so my time would have been 28:13 at the slowest as it was faster i was getting near the end.
Im taking 28:13...i dont care who disagrees...it was a breakout race for me,for once i went for it and im not being robbed by a short course.
Rant over...PB in the bag.....:D:D:D:D:D

County Championships on the track tomorrow morning,a 36yo is making his track debut in the 3000m against all the whippits...sub 10 all the way

Gringo78

Sosa wrote: »

Im taking 28:13...i dont care who disagrees...it was a breakout race for me,for once i went for it and im not being robbed by a short course.
Rant over...PB in the bag.....:D:D:D:D:D

County Championships on the track tomorrow morning,a 36yo is making his track debut in the 3000m against all the whippits...sub 10 all the way

I'm going to have to disagree with you on this one.....not about the PB, about sub 10 3k....you're in better shape than that, aim for 9:45

smmoore79

Great running Sosa. Its a pain in the hole alright when the course is a bit short. You should comfortably go under 10 mins for the 3km.

seanynova

good race, should spur you on to attack times more often that just settle for the origional target, no?

ie 3k tomorrow - target sub10mins....why not race it to the best of your ability, as gringo says 9:45 or somethong - can do another anytime if you feel you could have ran better

Sosa

Thanks lads...will be going for it tomorrow morning alright,no idea how it will go...but really looking forward to it.

Sosa

Waterford County Championships

Really enjoyed myself down there today,Friday night took its toll as the day went on but happy none the less.
Got down there at 11 and i was told the 3000m was starting in a half hour,grand i thought,warmed upon the pitches where we do our speed training and got ready to toe the line...
the target was sub 10 minimum and anything else was a bonus...legs didnt feel like pushing the boat out to early so was happy to clip along for the first 4 laps just staying on target...upped it a bit the last 2 laps but was happy with my time considering i had the PB attempt friday night...
Clocked 9:53 and i know i can run sub 9:45 at least...another day for that.
Got a silver medal for my efforts....
Then i did a stupid thing...ran the 200m...and it nearly killed me...i was in lane 4 and took an age to get up out of the starting position...by the time i took 4 strides,lane 2 and 3 were already past me...got going after 50m or so and did well in the last 100 to close the gap on a few that got away early on me...got a bronze in that....some how....3rd senior...there were masters in with us.
Legs were wobbling big time after that...regretted doing it as i had the 800 coming up in about 20 mins...another bit of a warm up and toed the line....again....would have been happy with 2:20...managed 2:17 so was happy considering the days events...would fancy maybe 2:12 if i didnt do the 200....not a good idea.
All in all a good weekend that started with the good run friday night and finsihed off with the track running today...oh yeah...the silver in the 3k makes it sound like a good thing...there was only 2 seniors running ...you can only race whats there...not my fault....:D

Todays 3k has seen me finally ticking all the boxes of Racing Flats Big 8....happy days
The-Big-8
1 mile in 5 min 4:58
3k in 10 min 9:53
5k in 20 min 17:45
5 mile in 30 min 28:13
10k in 40 min 36:16
10 mile in 1 hour 59:37
half in 90 min 83:37
marathon in 3 hour 2:59:29

hawkwing

Damn,didn't realise it was short as i pb'd by 1 minute.I thought it was exactly the same as the last 2 years starting and finishing points although i thought my last mile was a bit fast

Sosa

hawkwing wrote: »

Damn,didn't realise it was short as i pb'd by 1 minute.I thought it was exactly the same as the last 2 years starting and finishing points although i thought my last mile was a bit fast

Yeah,its a bitch when they are short...how hard can it be ?

Sosa

Recovery

The legs were in ribbons today...if i ever needed a short slow run,it was today...didnt do mch for me though as they are still very stiff.....lower legs are fine....the hamstrings are strained and main problem is the stiffness in hip flexors....thats where i get the soreness,not injured or anything,just need a few days to get over the rigours of that 200m...bad decision to run that...then the 800 didnt help a half hour later.

3.1m @ 8:01p

Sosa

Intervals

Decided to go down tonight as i doubted i would all day,but probably subconciously knew i would...you know how it works.....
same session as last week
800,90s rest,400,90s rest *4
800's were done just under 2:40...all of them 2:38/2:39
400's were from 80s to 75s...a bit ragged.
Held back on all reps tonight as the legs are still stiff,happy to get it done

Went off then after that with a different group and did 5.5m nice and slow 7:43p...rest day tomorrow...maybe 4/5 on Thursday and another rest day friday should see me right.
Plan then is to start my 8wk 10k program Sat morning with 6*1m @ 10k pace.....:eek: oh the joys of it !

Sosa

Aerobic

The hamstrings are still not back to normal....could feel them walking around work today,getting better but very surprised that 4 days later i can feel the remains of that 200 metres on Sunday...4 days after cork last year i could feel no strains or pains...and that was 26.2m ? ...amazing what a short race can do to you when your not training for it.

Tonight run was all about trying to get the legs loosened out to hopefully do my first McMillan 10k workout on Saturday morning...6*1m ...we will see how i am tomorrow and saturday morning before making a decision.

6m @ 6:55p

Sosa

Long Intervals - 1st of 7 McMillan 10k Workouts

Only after thursday nights run did i feel my legs coming back to normal,so i was tentative about getting this done this morning,but a rest day yesterday and a good nights sleep and i was ready to give it a go....
Headed to the park for these as its flat but it was very windy on the court house side so was tough going there,delighted to get it done...

2k warm up
6*1m @ 5:29p,5:42,5:42,5:42,5:40,5:40
3 mins jog recovery inbetween
1k warm down

Time was at a premium as i had the big fella going hurling,i would have liked a longer warm up and down...but i got the big stuff done

10m Total

Krusty_Clown

Sosa wrote: »

2k warm up
6*1m @ 5:29p,5:42,5:42,5:42,5:40,5:40
3 mins jog recovery inbetween

Nicely done Sosa. I took nearly 4 mins between reps, and needed them. You're in solid shape.

Sosa

Krusty_Clown wrote: »

Nicely done Sosa. I took nearly 4 mins between reps, and needed them. You're in solid shape.

These type of sessions are great for building confidence,im delighted how i coped with it,i could have done another couple or reduced the recovery...happy days.
2 weeks time now is the 1*2m and 4*1m....bring it on...400's next week,but i'll be doing the club intervals session on Tuesday first.

Gringo78

Sosa wrote: »

Long Intervals - 1st of 7 McMillan 10k Workouts

Only after thursday nights run did i feel my legs coming back to normal,so i was tentative about getting this done this morning,but a rest day yesterday and a good nights sleep and i was ready to give it a go....
Headed to the park for these as its flat but it was very windy on the court house side so was tough going there,delighted to get it done...

2k warm up
6*1m @ 5:29p,5:42,5:42,5:42,5:40,5:40
3 mins jog recovery inbetween
1k warm down

Time was at a premium as i had the big fella going hurling,i would have liked a longer warm up and down...but i got the big stuff done

10m Total

Nice going. Have the 3x2mile done so we'll see after tomorrows 10k if they are good predictor workouts

Sosa

Gringo78 wrote: »

Nice going. Have the 3x2mile done so we'll see after tomorrows 10k if they are good predictor workouts

I forgot you were racing tomorrow...best of luck with it

Sosa

Recovery

An unexpected run today,usually between nights i give it a miss...but got to bed earlier this morningthan usual and when i got up the house was empty...cue...get the gear on and out the door before they arrive back...

6.4m @ 7:40p

How did you get on today Gringo ?

BeepBeep67

Howdy - is the National Half on the same course as the Waterford Half?

Sosa

BeepBeep67 wrote: »

Howdy - is the National Half on the same course as the Waterford Half?

I am presuming so beepbeep...it was in 2008 when we had it,actually it was after the success of the national half that the club decided to hold their own half...are you travelling ?

BeepBeep67

Sosa wrote: »

I am presuming so beepbeep...it was in 2008 when we had it,actually it was after the success of the national half that the club decided to hold their own half...are you travelling ?

Reckon I can rustle a dozen or so together, it starts opp where I used to live.

Gringo78

Sosa wrote: »

Recovery

An unexpected run today,usually between nights i give it a miss...but got to bed earlier this morningthan usual and when i got up the house was empty...cue...get the gear on and out the door before they arrive back...

6.4m @ 7:40p

How did you get on today Gringo ?

36:47 - well outside target of 34:xx but was(am) battling a virus so time targets went out the window before race started. First 3k in 10:01 and a 17:24 5km PB at halfway may suggest I took it out a little hard and even though fell off pace after that, I'm actually delighted at 5:55pace given I was sick. 10k PB also.

Sosa

Gringo78 wrote: »

36:47 - well outside target of 34:xx but was(am) battling a virus so time targets went out the window before race started. First 3k in 10:01 and a 17:24 5km PB at halfway may suggest I took it out a little hard and even though fell off pace after that, I'm actually delighted at 5:55pace given I was sick. 10k PB also.

Thats a fast first few k alright...you went for it anyway....
you seem to be always battling some sort of virus/sickness around race weekends...very bad luck...whats next ? another 10k sometime soon

Gringo78

Sosa wrote: »

Thats a fast first few k alright...you went for it anyway....
you seem to be always battling some sort of virus/sickness around race weekends...very bad luck...whats next ? another 10k sometime soon

Yep, was hit similarly at Ballycotton....my only 2 A races this year.
5k either tomorrow evening or wednesday evening. I think I'll go for tomorrow evenings one as the legs feel fine after yesterday and temperature is almost gone. 2 options for tomorrow - claregalway or Enfield...Enfield seems to have a higher quality field so i think I'll go for that, more chance of sub 17. Don't know of another 10k I can get to this summer so that might have been my only chance of sub 35 gone.

Sosa

Aerobic

Tired today as my weeks work ended this morning...but got out for a nice run before dinner....

5m @ 6:53p

Sosa

Aerobic w/4m steady state

Steady state are the new buzz words i will be using in the lead up to the national half,according to McMillan they are a continuos run at marathon pace with easy miles either side,they are designed to tire you out with the distance of the run,not a heavy breathing exercise ( that went out the window tonight as i trudged up those hills ) and as im not doing a marathon this year,im going with 6:28p as that just sub 2:50 ( where i would like to be if running one this year )...

I left the RSC with a group,ran 3 easy miles with them and then off i went on my merry way,plenty of wind tonight and plenty of hills,so i earned the pace i ran the 4 steady state at....1.5m easy afterwards

8.5m Total
3 easy
4 @ 6:12p ( to fast for these types of runs,i got caught up in attacking the hills and didnt really let up when i got to the top...will be keeping these to 6:25ish in future because they will be going up to 10m )
1.5 easy
6:44p Overall

Sosa

Intervals

Tough going today,not a day for it but had to be done as I have a physio appointment tonight for a much needed rub,rest day tomorrow after thatm

Session was 8x600 w\90s rest
Pace for reps were 5:05,5:09,5:10,5:19,5:10,5:12,5:07 and 5:05
Found these really tough,the wind was killing me,on my own aswell which is always harder.
Its done now anyway,just have that “massage“ to look forward to tonight.

Total 6m

Krusty_Clown

Savage pace Sosa. Can't believe I was whining about doing 400s at 5:20/mile, with similar recovery. You really have a knack for the faster stuff. Enjoy the 'massage'!

Sosa

Krusty_Clown wrote: »

Savage pace Sosa. Can't believe I was whining about doing 400s at 5:20/mile, with similar recovery. You really have a knack for the faster stuff. Enjoy the 'massage'![/QUOTE

I was hoping to keep them closer to 5:00 but the wind kicked that into touch,I have the 400's to do on Sunday.....looking forward to it

Sosa

Took a rest day yesterday after the rub wednesday night...i was a bit tender....back to it this morning with a casual early trot into work...legs heavu but they always are at that hour...happy to get in...
Thought i would be looser on the way home but i wasn't...still very heavy and i picked the long way home to get a few miles in and the wind was in my face the whole way home....lovely

Into Work - 3.5m @ 7:44p
Home 6.5m @ 7:21p

Handy 10 for the day.....rest again tomorrow followed by the second of 8 McMilan 10k wokouts on Sunday morning ...12*400's

Sosa

Intervals - McMillan 10k Workout (2nd of 8) 12*400

The child gave us a lie in this morning so i didnt get out early as planned,we headed to the beach for a walk with the kids then around 11:30 so i decided to run home from there,not ideal doing 400's in the tramore road into a headwind but i had no choice....

2m warm up @ 7:06p
12*400 @ 5:18,5:31,5:32,5:20,5:27,5:26,
5:15,5:21,5:12,5:17,5:11,5:00 Pace
w/40s recovery jog inbetween
2m warm down @ 7:56p

8m Total

Tough going into that headwind coninuously and the 40s was not enough really,should have been a minute...i miscalculated that one when uploading from the garmin training centre...its all good

liamo123

Sosa long time reader ( or should I say admirer ) of ur training log... I c uve run a couple of marathons in the past and as someone who enjoys marathon training much more than the shorter stuff im just wondering if there's another marathon planned for u in the medium future...


Ur pace for the shorter stuff is savage and with ur previous marathon experiences this could lead to a very fast marathon time...

Regards Liam

Sosa

liamo123 wrote: »

Sosa long time reader ( or should I say admirer ) of ur training log... I c uve run a couple of marathons in the past and as someone who enjoys marathon training much more than the shorter stuff im just wondering if there's another marathon planned for u in the medium future...


Ur pace for the shorter stuff is savage and with ur previous marathon experiences this could lead to a very fast marathon time...

Regards Liam

No Liamo...no marathon for me this year....maybe next year all going well.
I am doing the national half in September,thats my target race of the year

Gringo78

Sosa wrote: »

No Liamo...no marathon for me this year....maybe next year all going well.
I am doing the national half in September,thats my target race of the year

Not tempted to do the waterford marathon? Is it definitly going ahead?

Sosa

Gringo78 wrote: »

Not tempted to do the waterford marathon? Is it definitly going ahead?

It got knocked on the head for 2011....but its definitely going ahead next year...we will see when its on and i may do it....but probably not...

Sosa

Intervals - 8*600 on Grass

Club session tonight,got there late and they had 3 reps done already so did a 600m warm up and off i went.
Reps were done in :
2:00,1:53,1:53,1:52,1:53,1:49,1:52,1:52
90s jog recovery inbetween.
the first was slow as i had just arrived,the 1:49 was the first on my own after they had finished and flew out of the traps a bit.
Then down onto the track for 6*150's.
After those i headed off for a few recovery miles.

8m total at varied speeds

McMillan workout no.3 on Friday 1*2m and 4*1m ...ooooh yeahhhh as the Macho Man would say....RIP

Sosa

McMillan 10k workout No.4

Before i go any further...it was super scorchio out there today,in my wisdom i thought it was a good idea to run just before noon :eek:
I deserve a medal for even finishing this workout...people were panned out all over the park as i walloped around the outside pathways....

1.5m warm up ( roasted the minute i stood outsode the front door )

1*2m and 4*1m
2m @ 5:39p
5 mins jog recovery
4*1m @ 5:42,5:41,5:42,5:43 Pace
3 mins jog/walk/jog recovery

1.5m Cool Down ( not possible unless i jumped into a plunge pool )

Really happy to see the end of this one...the 2m took more out of me than i thought as i did the 5min jog after it....legs were jelly like after the 2nd 1m but did the last 2 comfortable enough considering the heat.

10.5m Total

Woddle

Did the exact same session yesterday, found the heat tough and those 5 mins of recovery after the 2 miler just go too quickly. Nice job on the session.

smmoore79

Tough session there sosa, esp in the heat. Did 4 by a mile yesterday but it was at 6 30pm and still the heat killed me!

Krusty_Clown

Good work Sosa. You'll be ready for that 10k, even if it's a hot day. Did you have a HRM for the intervals? Be interesting to see what impact the heat had.

Sosa

Krusty_Clown wrote: »

Good work Sosa. You'll be ready for that 10k, even if it's a hot day. Did you have a HRM for the intervals? Be interesting to see what impact the heat had.

No,i dont have one of those...better off not knowing what i am doing to myself....:D

Sosa

I have missed a few posts lately.
I did 10m on Saturday after work...found this really tough going,the day after the McMillan tough workout didnt help,either did the hills or the heat but got 10 miles in at 7:29 pace anyway...pace felt like 8:30p and effort felt like 6:30p .....i am lacking in longer runs these days...will have to rectify this when i strt into my training for the national half.

Today:
Intervals
Had not run since Staurdays 10m due to a plethora of reasons,so had to do this today as i hope to race friday night.
I was working last night and back in again tonight so i usually dont run on this day but needs must.

1.5m warm up
5*1k " 5:31p,5:26p,5:24p,5:21,5:18p
w/200 metres jog rec inbetween
1.5m warm down

6.7m total

Found these only ok...ran them at 4:30pm which was like 7am body wise as i was just up...not that enjoyable but manageable

Sosa

Aerobic

Late run tonight,forgot how nice it is to run a nice cool night...it was a pleasure.

6.8m @ 7:13p

I gave McMillan a miss this week,i was down to do a 5k race or 4m tempo but did the intervals myself yesterday and plan to run the "Deadmans 5" friday night...no major aspirations time wise...i have been doing 2 interval sessions a week for the last 4 weeks...the goal race is the GSK5 on July 8th....there is a 10k the following week that i hope to get to also...
Lets hope the route is not as tough as the name suggests !
I believe its a fair route for people who have ran it.

Sosa

Recovery

Just a slow 5k after the school drop this morning in prep for tomorrow night...looking forward to it.

3.1m @ 7:44p