One step at a time

village runner

If i eat well in nxt two weeks, dont smoke I reckon its on. I smoked all weekend due to match. I ran 81 sat comfortable. If i was to race it it reckon 78/79. I reckon sat was as easy as a half gets and i thought it odd that every miles combined with garmin.

Sosa

village runner wrote: »

If i eat well in nxt two weeks, dont smoke I reckon its on. I smoked all weekend due to match. I ran 81 sat comfortable. If i was to race it it reckon 78/79. I reckon sat was as easy as a half gets and i thought it odd that every miles combined with garmin.

Surely thats odd in a good way ?
Earlier in the year i thought that even though i was reducing the miles by about 40% a week i could improve on my PB times for all distance this year by doing more quality in the miles i was doing,thats not the case,i now realise that the miles in the legs give you the strength to run fast thats where im struggling,its not the pace,its the endurance end of it.
No idea how im going to rectify that but can only do what i can do.
I still aim to break 80 mins in december and somewhere along the line 36 mins will be beaten in the 10k also...
Best of luck in Berlin,stay off the biscuits and the fags

Sosa

The past week :

After the half last week i decided to rest up,partly due to the injury but more importantly the fact that the last 6 months have ben littered with mediocre performances.
Any times i aspired to alluded me race after race...you cant keep going on like that,i was not going to improve so i have decided to recover.
I ran 3m last tuesday to try out the leg,no ill effects thankfully but i was only jogging lightly.
On wed i ran 6m a bit faster and only felt a slight discomfort after the run so not bad at all.
I then ran 3m yesterday morning on grass real slow and i was fine so after that i decided to run the Munster Exress 10k this morning...not race...run...the head was playing games with me yesterday telling me to race but only the fact that i was working late last night and only got out at 4am...thankfully made me just run and not race.
I got up at 11:10 this morning and had a slice of toast and headed down to the RSC for the 12:00 start,great buzz down there with 700+ people ready for the 10k slog through the city with heavy winds in sections for company.
I started off nice and easy for the first 2m and moved through a few places the next 2 tough miles,steadied the ship on the downhill sections,opting just to maintain pace rather than try make up any time,so went through 5m just under 31 mins and was met with the wall of howling winds for the last mile and a bit,i was clipping that mile at 6:11p and was fine at that,delighted that i didnt have to chase down a time in those winds,finished the race in 38:57 but the race was long,everyone had from 6.32m to 6.36m as the distance so i reckon around 38:20 for the 10k which i was happy with considering i just ran and slowed during the tough sections.
So another recovery week this week...20m max and then i will make a decision next weekend if i take a 3rd or not.
It was nice to go to a race and just run,i enjoyed every minute of it.
Over and out for another week....

seanynova

hey sosa, nothing wrong with a few weeks break, be jsut what the running dr. ordered!....maybe i should remind you not to race the 10 in oct and just concentrate on the half in dec.....10m wont knock too much out of you but it shouldnt be your goal and a long tempo run of 7-8m would be prefect in the build up to the half but you would need to be diciplined to back off for the last 2-3m(or first 2-3m).

Sosa

wow no post in 10 days...thats some type of record...but it was needed.
Since th enational half dissapointment i have ran a grand total of 58m in 18 days ( id say Krusty has that done since the w/e ).
I got back into it today.

Intervals 6*800

Enjoyed this today,i had not run since Saturday and was itching to get back into it.

1.5m warm up down to the park

6*800 @ 5:24,5:21,5:20,5:19,5:17,5:20
w/2 mins rec

1.5m cool down back up home

Happy with the splits,not sure heading down that i would manage sub 5:30p,next week i will do 8 reps.
This is only week one of my prep for the half in December.
Training is not going to be regular,im going to be missing sessions and mileage will not be great but i will do what i can.
Im running in the St Senans XC this Sunday,the club are outting in a team,i'll treat it like a fast tempo,its only 4m so i should get through it.

Sosa

Jaysus i was knackered last night after the intervals,fell asleep on the couch at 10...stumbled up the stairs around 11,didnt wake until 8:20...phone ringing,wife calling from work to make sure i got up to get the big fella into school as i didnt stir in the bed when she showered and had the hair dryer on beside me....and to add to that none of the lads woke either ( no,i didnt have them down doing intervals with me..... )
managed to get him into school on time some how....
mental


after all that looking forward to my lunch time run when i drop the child over to my mothers.....

Just looked back over my training and it was mid june since i did any fast intervals,they had been tailored for the half since then....knock the sh!t out of ya

Krusty_Clown

Good stuff Sosa. When you can hit those paces in the first intervals you've done in three months, you're in good stead (I'm doing similar times at the moment at the peak of my training).... and I've only run 26 miles so far this week.

Sosa

Aerobic

The legs were a bit heavy today after the intervals yesterday evening but got through it and enjoyed it immensely.....night out tonight so maybe no running tomorrow,we will see how the body is.

9m @ 7:13p

Sosa

I have suddenly got lazy with my posts since the national half,after the few weeks lower than usual mileage i am back into it this week.
I did a nice 8.5m out country roads monday at 7:05p and it was very enjoyable...spotted some nice big juicy blackberries on bushes out there,untouched...will be brining the big fella out there to pick them soon and the OH will be making a nice blackberry and apple tart out of them ( she does not know that yet ! )

Today i did 10 miles at 6:49p over my new route which goes out the dunmore road,up past ballygunner church,all the way over to the tramore road from there and back in the link road,nice few hills enroute and nearly 7m is countryside which is nice.
Felt really strong today even though i am just off nights and it was fairly blustery in stretches...hopefully the break will have recharged me.
I will either do the 800's tomorrow or Friday,hopefully tomorrow.

Sosa

Yesterday : Recovery 5.5m

I was tired after the 10m wednesday,delayed reaction from nights,felkt great the tuesday running,but crashed afterwards,so decided on a recovery run instead of the intervals.
Tipped along nicely at 7:37p...

Today : Tempo

Had to rejig the w/e's running as the big fella has a hurling blitz in the morning so i will be at that,decided to run today instead,only gap was about 3:30....lashing rain...i mean torrential,puddles of rain everywhere...and very windy instretches but it was my only option so embraced it.

1m easy
4m Tempo @ 6:15,5:59,5:50 and 5:48 - 23:52
4m easy
Total 9m @ 6:53p

Went for the tempo,gonna alternate the intervals and tempos.
It was very windy the first mile and the rain was actually hurting me it was so hard but got going then.
Next week 8*800 and the following week 5m tempo

Sosa

Recovery

Im re jiggin all over the place,plan was to run into work and home tomorrow but the weather was so bad again today we went nowhere so squeezed in a recovery run of the same length to round off a good weeks running of 40m,also happy not to be getting up at 5:30 tomorrow morning,that extra 45 mins in bed will be nice
If i can get 40 a week i will do ok...onwards and upwards.

7m @ 7:39p

Sosa

Yesterday : Intervals

Decided to get the intervals out of the way early this week,but could not get out until after 9pm due to work and children...so off i went in the dark of night,a lovely night it has to be said not a puff of wind...

1.5m warm up - 7:32p
8*600 @ 5:14,5:19,5:09,5:20,5:13,5:22,5:10,5:15 Pace
The intervals were up and down a hill so interval 1,3,5,7 were 250m flat and 350m downhill and 2,4,6,8 were 350 uphill and 250 flat....
Felt really strong doing them...the downhill ones felt like jogging and of course the uphill ones were tough,not the initial 350 up the hill though,it was the last 250 were killer but all good and strongest i have felt in a long time.
90s rec inbetween intervals
1.5m home - 8:23p

6m Total

Today - Aerobic

Legs were slightly tender today so took it easy,enjoyed the trot out the back roads,ballygunner,ballinamona,ballindud.....really nice morning for it

10m @ 7:19p

Sosa

Aerobic

Off nights,felt tired today as opposed to last week off nights i was flying...ran the same route as tuesday and managed to pick it up for the last 5 to get home in a decent time in really blustery conditions.
Will get a recovery run intomorrow night and that may be it for the w/e as i have a wedding saturday,the rugby and big fellas hurling saturday morning and self inflicted recovery on Sunday...

10m @ 6:53p

Sosa

Like a true blaa would say..."me legs are in bits buoy"

Long time no post,i picked up a back injury thing about 10 days ago...the morning after the last post up above,felt great running that and woke up the next day with stomach muscle pain like i had done about 1000 sit ups but had not done any !
Didnt run that day and had a wedding the next and aggravated it there dancing the night away....back to work monday and not great,it had turned to back pain after the wedding,restricted in what i did and then pulled it just when it was getting better wednesday when the small fella nearly fell of the bed and i dived to the rescue...ouch...back to square one...off to the docs then and he gave me a dose of Difene...good strong stuff there to keep the pain at bay,tried 5m nice and easy Saturday and ran it to fast as i had some thigh muscle pain after that ( after only 9 days off...muscle pain in the legs...do you lose it that fast ? ) but no back pain thankfully...took yesterday off and ran 8.5 today,the pace felt real easy but the legs were in agony...like the last few miles in a marathon agony,had to stop 3 times in the last couple of miles to stretch the thighs as each step was painful.
Got home then and had an ice bath ( which i hate ) and smothered the legs in Zum...very sore now though,reminds me of a few years back when i started running long,the thighs would just seize up...not comfortable at all.
I'll have to let this recovery happen in its own time...dont want to tear a thigh muscle or anything stupid like that.
Will see how i am Wednesday night,might chance a few slow ones.

I'd say seanynova is even fresher than me now and he has just run a tough marathon and i did a measly 8.5m at a stroll......

Sosa

The legs are still in bits...

Chanced a short one tonight,the legs were seriously hurting after Mondays effort,felt ok today in work but only a mile into the run the pains came back,im not worried about it though as i know its only muscle pain,just really surprised at how it came at me,the real concern i have is my back at the minute,that was tight/sore/uncomfortable all day but the run seemed to loosen it up,now i can feel the tightness again as i type,again i dont think this is serious either,will take the rest of the Difene ( 3 days tablets left from prescription ) and see where that gets me.
4 years running and no injuries,thats good going,lets hope i shake these niggles off in time to prepare to run the half in December !

Sosa

Ran 4.5m today and was noticably better,the thigh muscle pain is almost gone so took no chance with distance and held it to 4.5...a milelonger than wednesday.
I'll take another rest day tomorrow and run 7/8 on Sunday morning,hopefully i will be ready to up it a bit more next week,with only 7 weeks to the half,id say a good time is out the window but i dont care,i would settle for a steady performance and push on then for the Dungarvan 10 in late Jan.
A little birdie told me that the National half is on down here for the 2012 and 2013 so the club half in Dec will be a 10m race for both of those years.

Sosa

OK,we are progressing nicely after my litany of minor obstructions ( wont call them injuries,except for the back pain,that was sore )...ran 7m today and clipped along very easily for the first 5m @ 6:47p...delighted with how easy that was as it was milling out and the wind was howling hard in spots,took the foot of the pedal at 5m to coast home,as its just another step to getting back into full training hopefully by the end of the week coming,that will give me 6 weeks to the half,i'll still plan for sub 80 if i can get 6 decent weeks in as my fitness levels are still good.

I'm looking orward to next week now,its been a few weeks since i ran fast so will not be jumping straight back into long tempos and intervals,i may try 10m with 3/4 @ sub 6:00 at the tail end of the week...we will se how things pan out.

seanynova

your after passing me out on the freshness front again it seams

although im taking another week or two off....im itching to get going again!

take it handy going back to the faster suff

Sosa

seanynova wrote: »

your after passing me out on the freshness front again it seams

although im taking another week or two off....im itching to get going again!

take it handy going back to the faster suff

Since th enational half in Sept i have very little running done,i picked up a knock in the lead up to that and it affected my race that day so took 2 very easy weeks to follow,then i did 2 decent weeks with intervals and tempos then the last 2.5 weeks have been a set back,but im on the road back from that now,thanks....and i will be minding myself.
Enjoy your own break...i was flicking back through a few running pics lately and as i cross the finish line at the Dungarvan 10 last year there is a dodgy looking fella with a white cap and a crutch in the crowd !

Sosa

Aerobic

First back to back runs in a month and it was good to get it done.
Not ideal circumstances as i had my dinner at 6 and out the door at 7:15...fairly uncomfortable most of the way round tbh,stomach not great,but what did i expect after a hefty bowl of pasta and a few cuts of garlic bread...the pace was easy though thats the main thing.

10m @ 7:11p

seanynova

Sosa wrote: »

i was flicking back through a few running pics lately and as i cross the finish line at the Dungarvan 10 last year there is a dodgy looking fella with a white cap and a crutch in the crowd !

id like to say ive come a log way since then but im still dodgy!

Sosa

Recovery

3 days on the trot....Whoop Whoop....

Yestrday was the first back to back runs in a month and first 10 miler in a month,i have not done 3 days on the spin in 6 weeks...all going in the right direction.
Kept it really slow today and enjoyed the coolness in the air.

5m @ 7:51p

Sosa

Aerobic

A nice cool evening for a run,long day in work and only got out the door at 9pm,no plans on route,distance,pace...i just ran and turned a few corners on the way,i didnt look at the watch once,ended up home going at a nice pace for the first 5 and purposely slowed down the last portion as that kind of pace is junk miles really....
Will see how the w/e goes,working Fri and Sat night so chances at a premium.

7.2m @ 6:53p
First 5 in 33:07

Sosa

Aerobic

Have not ran since Thursday night due to several obstacles...namely work and family...thats just the ways it is for me these days so very hard to get some consistency going.
Only off nights today so very sluggish and the dark miserable day out there didnt help but it had to be done.
The legs are still not great,no pain or anything but just sluggish,i need to do a tempo or interval session next week to see what i can muster up.

10 Wet,Miserable,Dark and Dreary miles @ 7:20p

That was 32m for the week in 4 runs.
I hope to get out 5 days next week and get near 40...woohoo !

Best of luck to everyone running Dublin tomorrow...i hope the weather is not as bad as forecasted and you all have a great day with plenty of PB reports to read through tomorrow evening...wish i was doing it but would not get through 15m at MP at the minute.

Sosa

Recovery

With the club half only 6 weeks away and having only ran fast once in the last 6 weeks i am kidding myself thinking im going to break 80 mins,i would be stupid also to put myself under that pressure.
My running is very laboured at the minute,i ran back to back 10 milers Sunday and Monday and slowed frightfully the last 2m of each..ended up 7:20 and 7:18p for both but felt like i had run a marathon at the end...not good,the legs are very heavy and slightly sore if im honest at the end of both runs,so easy miles again this week ( hopefully 40 of them ) and see if i can muster up something fast next week,if i cannot i'll try the following week.

Monday - 10m @ 7:18p
Tonight - 6.3m @ 8:04p

Sosa

In and out of work today to rack up another few miles, a few more than usual.....

In - 3.5m @ 8:04p
Up with the birds and tbh it was not a morning for them....lashing rain and winds made this a very unenjoyable run but what else did i expect at 6am in the pitch dark in that weather.....

Home - 10m @ 7:39p
Left a half hour early today so decided to take advantage of the extra time by adding a few miles onlt the trip home...i was zig zagging up through the streets to make up the distance but it was an enjoyable run as it was easy and the legs were heavy from a 12hr day so would not have been advisable to run any faster....will attempt some intervals Saturday morning.

The most miles in one day in an age....need to do this more often.

Sosa

My plans were thrown into dissaray this morning,the OH is going into town (childless) so therefore my intervals were scuppered while the big fella played hurling,so out early for a casual 6 instead as intervals at 7:30 just just quite float my boat.

Aerobic

What a morning.....crisp,fresh,bright,sunny...all you could need to get the day off to a good start.

6m @ 6:59p

Hope to get some intervals done tomorrow or Monday.

Sosa

Aerobic

One of those runs that i just had to do but really didnt have time but went anyway to break through the 40m barrier for the week,not many of those of late but aim to run 40 a week for the next 3 months to give myself a chance of setting a PB at the dungarvan 10 on Jan 29th.

6m @ 7:22p

(41.8 for the week...:D )

village runner

Sosa wrote: »

Recovery

With the club half only 6 weeks away and having only ran fast once in the last 6 weeks i am kidding myself thinking im going to break 80 mins,i would be stupid also to put myself under that pressure.
My running is very laboured at the minute,i ran back to back 10 milers Sunday and Monday and slowed frightfully the last 2m of each..ended up 7:20 and 7:18p for both but felt like i had run a marathon at the end...not good,the legs are very heavy and slightly sore if im honest at the end of both runs,so easy miles again this week ( hopefully 40 of them ) and see if i can muster up something fast next week,if i cannot i'll try the following week.

Monday - 10m @ 7:18p
Tonight - 6.3m @ 8:04p

Your looking to much nto the 80 min thing. Running is a real mental thing. I wont try in case i fail seems ot be your thinking. You have 5 weeks. 4 hard weeks will give you a great chance. If its like last jan you wnt break it if its like sep you will. If you dont try how can you fail ??
If i am honest its a cop out. I would rather sub 80 than a 58 min 10 miler. You should do both with 6 weeks. I have often felt sluggish and within 5 weeks was flying.

Sosa

Aerobic

Nothing like a rollicking from VR to stir the competitive fires and possibly get you back on track...i have not been exagerating my laboured running as of late,i really have been dragging my heels....no pace whatsoever in the legs,but today was the best i have felt in about 6 weeks,skipped along very nicely and the only thing holding me back was the dinner in the belly from only 90 mins before i left the house...rumbling around for the second half of the run...ran well within myself and really happy to get that feeling tonight...could have knocked out another 5 easy at that pace i was feeling so good....

10m @ 7:02p

Sosa

Aerobic

Another good run this morning in dirty wet conditions...enjoyed every minute of it though......tipping among nicely...intervals on Thursday...time to get back to the fast stuff.

8.5m @ 6:56p

Sosa

Recovery

A planned rest day but decided on a nice casual stroll for a bit of fresh air this evening.
Intervals tomorrow...prob 8*800...pace undecided as its been a looong time since i did them
A recovery run in the best sense,not enjoying the first couple of miles and by the end felt totally refreshed and wanted more....hope i feel like that tomorrow after 4/5 of the 800's !

4.5m @ 8:15p

village runner

Looking forward to seeing tomorrow how you get on ?? 5k pace ?? Hope its lashing and windy as fcuk:D:D

Sosa

Intervals

On my warm up mile i didnt really fancy the idea of 8*800 at 5k pace so i quickly came up with a different session,reason being is i may have ended up only doing 6*800 and this way i got 4.5m done.

1m warm up @ 8:08p

1m @ 5:42p
2 mins
1200 @ 5:38p
90 seconds
800 @ 5:32p
90 seconds
1m @ 5:43p
2 mins
1200 @ 5:37p
90 seconds
800 @ 5:36p

1m warm down at 7:47p

6.5m Total

The pace was nothing great but it was my first tough session in 2 months so i was very happy with it...dont think i would have managed 8*800's all under 5:30p so i made the right decision.

Krusty_Clown

Good man. Back into it with gusto!

village runner

I reckon you are better putting down times for your own head. The garmin is scewed on the track. I rem running 4 miles and it clicked 4 miles 200m short.

Sosa

village runner wrote: »

I reckon you are better putting down times for your own head. The garmin is scewed on the track. I rem running 4 miles and it clicked 4 miles 200m short.

I did them in the park which is a km loop....the garmin read a bit longer than the markings but its always like that down there,you would have to be sceptical of a loop that starts and ends in the same place being exactly 1km !

Sosa

Recovery and Aerobic

Up earlier than usual this morning and out the gap at 5:45....wind howling,rain pouring and me running the streets of waterford...i must have been a vision ! enjoyed it though.

5m @ 7:54p

Home then after a long day and ran a similar route,a little faster but it was all about easy running today....

5m @ 7:34p

Thats 39.5m already for the week...rest day tomorrow and i will (hopefully) run 10.5 Sunday morning before the OH goes to work to make 50 for the week,just had a look back and the last time i ran a 50m week was May 2010 :eek:...

Sosa

Aerobic

So much for my 50m week,i wont get to run tomorrow morning as planned as the OH is going to work earlier than expected and im working tomorrow night so dont want to be up to early so ran tonight after work instead,maybe no harm though as i have gone from 25/30m a week for 6 weeks to a lofty 45.5 this week ( most miles in a week this year )
I have run the last 8 days which i have not done in over 18 months.
Got my first intervals done in 2 months akso this week,so i am going in the right direction.

6m @ 6:54p

village runner

Sosa wrote: »

Aerobic

So much for my 50m week,i wont get to run tomorrow morning as planned as the OH is going to work earlier than expected and im working tomorrow night so dont want to be up to early so ran tonight after work instead,maybe no harm though as i have gone from 25/30m a week for 6 weeks to a lofty 45.5 this week ( most miles in a week this year )
I have run the last 8 days which i have not done in over 18 months.
Got my first intervals done in 2 months akso this week,so i am going in the right direction.

6m @ 6:54p

Nothing like the VR to wake up a lad.:D:D:D
I am looking forward to dungarvan. I must owe you a beating by now.

Sosa

village runner wrote: »

Nothing like the VR to wake up a lad.:D:D:D
I am looking forward to dungarvan. I must owe you a beating by now.

Your saying that along time !

Sosa

Aerobic

Inbetween nights,woke early today and decided to go for a run to wake myself up...worked a treat but im shattered now and have a night ahead of me...i'll sleep for Ireland tomorrow....

5.7m @ 7:09p

Sosa

Aerobic

Off nights and rearing to blow away the cob webs this evening so off i went not knowing how long or fast i was going to run,9 times out of 10 when i run with this perspective i end up having a steady run and today was no different.I went out the country past ballygunner and took a right which brought me over behind ballinamona and back in the old tramore road,then straight in past Kingfisher and up the hills to home from there and it was a pleasure.When its bright i take this route for a 10 miler as it has 8 nice hills of 200/300m each,the two leading up behind ballinamona are the real testers and its all good.
Physio tomorrow morning to get a rub and freshen up the legs so possibly no run after that.

10.6m @ 6:54p

Sosa

Went to the physio earlier and he went to work on me,outside of left calf,left glute and right hamstring the main offenders....had the small fella with me in there and he was horrified to see this man inflict pain on his father....he's a good young fella.
Will give the run a miss today as instructed but hope to do intervals tomorrow,they may have to be postponed until later in the week if i am still tender.

Sosa

Med Long

The legs were a little sore today so didnt chance the intervals...went for med long instead and happy i did as it was a challenging day for running out there,horrendous winds and heavy rainfall made it a messy affair.
ran easy for the first 8 miles and finished strong with miles of 6:45,6:42,6:32,6:11 to bring me to the heat of the shower.
At the end i came to the conclusion that i could have ran the intervals,i just didnt think it was possible during the first few miles so continued on my merry way instead of hitting the park.

12m @ 7:04p

Sosa

Recovery

Mystery tour session last night with work crowd,great laugh....nice few beers and hit the captain morgans late on...paid for them earlier today.
Drove over last night to force myself to run over to pick it up,nice breeze to blow away the remains of last night.

4m @ 7:50p

Sosa

Med Long

Another med long to report,2 days after my first one in 8 weeks...it was a slog tonight,not really enjoyable,was not feeling it and the legs were heavy.Thats 2*45m weeks in a row,an increase of about 25% mileage per week and i felt it tonight.I also never run well straight out of work,i would be better off coming home and sitting down for an hour but didnt want to do that of a Saturday night so off i went from work.
I made the route up as i went along,a right mix of hills and dark country roads that my only guidance on them was the beautifully lit moon.
Really happy to see the end of it though.

13.1m @ 7:29p ( w/320m elevation gain,a nice bit for me but nothing for the more hardy hill men on here )

Sosa

Long Intervals

Looking forward to this earlier,Saturdays 13m took alot out of me,i slept really well since then thoug and was rearing to go thi morning.

1m warm up
1.5m @ 5:55p
400 rec
1.5m @ 5:47p
400 rec
1.5m @ 5:48p
800 warm down.

Total 6.5m

The first one was the toughest by far and i was motoring well near the end,the legs were perfect but blowing a bit,will try push on from here pace-wise over the next few weeks.
Time was of the esscence so could not do much warm/down unfortunately

Sosa

Recovery

Inbetween nights and as i have been doing the last few weeks i headed out for a slow trot to wake myself up for tonight.
A nice cool crisp day and thoroughly enjoyable.

5.5m @ 7:38p

Sosa

Recovery

No a planned one but was absolutely shattered today,finished this morning and usually i get up around 2 after nights and after an hour i am ready to run,but didnt happen today and only got out the door at 8:30 and by them i was fit for the bed,but i went anyway and tipped along very slowly as i was also just finished my dinner and had a belly full of Spag Bol and a few cuts of garlic bread...a few empty reaches going up the hills but got over that.

8.5m @ 7:50p

Rest day tomorrow and 15 on Friday sometime.