GK training log

Mrs Mc

Kennyg71 wrote: »

I'd only get lost,plan to run from Airport home tomorrow, brought shorts and new runners, should round off week nicely, but that could all change, depending
How tonight goes:eek:

Now that's dedication !

Kennyg71

7th Feb

5 miles 8.38 avg

On stag weekend in Liverpool Friday and Saturday, heavy long day on Friday,only in about 2.30am, awake like clock work 7.30 Saturday, park run internal alarm
Not that I could have run, went to match and later start on Saturday and avoided
All shorts. So had runnin gear and did 5 miles from Airport, regretting slightly as headed into wind and rain out of airport and up swords road, was heading to in m in law in santry, and ran up by DCU and up to badlymun road, to get 5 in.

Considering week end after first mile or so was glad got done, and good test of
Commitment for start to next week.

Kennyg71

7th Feb

5 miles 8.38 avg

On stag weekend in Liverpool Friday and Saturday, heavy long day on Friday,only in about 2.30am, awake like clock work 7.30 Saturday, park run internal alarm
Not that I could have run, went to match and later start on Saturday and avoided
All shorts. So had runnin gear and did 5 miles from Airport, regretting slightly as headed into wind and rain out of airport and up swords road, was heading to in m in law in santry, and ran up by DCU and up to ballymun road, to get 5 in.

Considering week end after first mile or so was glad got done, and good test of
Commitment for start to next week.

Mrs Mc

Now that's commitment G was not a nice thing to be facing into after a stag weekend conditions were not nice out there yesterday. Fair play

Kennyg71

Feb 9th

6.92 miles Avg 9.04 1.02 hrs

First day off 17 week plan for Cork, plan has one key session on Wednesday
And long run with some veriation on paces over 17 weeks, rest of week can
Make up mileage as and when you can fit in all easy miles.

Really cold this morning, but well wrapped up, really cold breeze on few sections
Did not have route in mind this morning so switched brain off and set off nice and
easy, hadn't really intended running quite so far, but guess that's what happens
When you don't give it much thought, still tired this morning, but looking at splits
Came in pretty even, not huge variation only 5-10 sec between them, and was fairly up and down route, from clarehall up donaghamede and into raheny village to Sybil hill, back across through harmonstown, up Springdale rd to smurfits then
Up to killbarack fire station and back through donaghamede and home.

Lungs still not fully back on par, so have 6-8 x 800 m at 3.30 pace with 3min
Jog recovery between for tomorrow, normally I would think not to bad, but think
May struggle a bit, so plan to keep fairly close to home.

Kennyg71

Feb 9th

6.92 miles Avg 9.04 1.02 hrs

First day off 17 week plan for Cork, plan has one key session on Wednesday
And long run with some veriation on paces over 17 weeks, rest of week can
Make up mileage as and when you can fit in all easy miles.

Really cold this morning, but well wrapped up, really cold breeze on few sections
Did not have route in mind this morning so switched brain off and set off nice and
easy, hadn't really intended running quite so far, but guess that's what happens
When you don't give it much thought, still tired this morning, but looking at splits
Came in pretty even, not huge variation only 5-10 sec between them, and was fairly up and down route, from clarehall up donaghamede and into raheny village to Sybil hill, back across through harmonstown, up Springdale rd to smurfits then
Up to killbarack fire station and back through donaghamede and home.

Lungs still not fully back on par, so have 6-8 x 800 m at 3.30 pace with 3min
Jog recovery between for tomorrow, normally I would think not to bad, but think
May struggle a bit, so plan to keep fairly close to home.

aquinn

What session are you looking at for Wed? If it's the 800's it's been replaced as too harsh.

Firedance

aquinn wrote: »

What session are you looking at for Wed? If it's the 800's it's been replaced as too harsh.

+ 1 to this, you can scrap that session G, I just did next weeks progression run two weeks in a row as a replacement.

Kennyg71

Grand will just do progression so, TBH if was 100% would have looked forward to it.:), but next weeks looks more doable
at moment.

Kennyg71

Grand will just do progression so, TBH if was 100% would have looked forward to it.:), but next weeks looks more doable
at moment.

Kennyg71

Feb 10


7.68 miles. 1.06 hrs. 8.42 avg

This morning run was 2 mile w/u 8 mins steady, 8 mins mp, 8 mins HMP
8 mins 10k pace and c/d

Another cold morning but wind not as chilly as yesterday, not great judge of
Pace, so set watch to 8 min pace to give me a mid point. Early to bed last
Night do well rested, but still tired waking up. On HMP section was finding
Pace hard enough as cold air hit lungs, slippy under foot in places paths icy
This morning, was telling myself would pack in after HMP section, but hit nice
Flat section and bit of down hill for 10k section so pushed on with help of
Gravity for last 8 mins, run done, hopefully next week will be bit easier.
Nice easy 5 mile recovery on cards for tomorrow.

Splits
9.15
8.59
8.31
7.56
7.27
7.16
10.16
7.07 0.68 milesp

Kennyg71

Feb 10


7.68 miles. 1.06 hrs. 8.42 avg

This morning run was 2 mile w/u 8 mins steady, 8 mins mp, 8 mins HMP
8 mins 10k pace and c/d

Another cold morning but wind not as chilly as yesterday, not great judge of
Pace, so set watch to 8 min pace to give me a mid point. Early to bed last
Night do well rested, but still tired waking up. On HMP section was finding
Pace hard enough as cold air hit lungs, slippy under foot in places paths icy
This morning, was telling myself would pack in after HMP section, but hit nice
Flat section and bit of down hill for 10k section so pushed on with help of
Gravity for last 8 mins, run done, hopefully next week will be bit easier.
Nice easy 5 mile recovery on cards for tomorrow.

Splits
9.15
8.59
8.31
7.56
7.27
7.16
10.16
7.07 0.68 milesp

Murph_D

Nice start, G, best of luck with the plan, it's a good one.

Hadn't realised you'd made up your mind about Cork. That's a good one too - I'm half thinking of going down and doing the HM, or maybe even a leg or two of the relay.

Kennyg71

Murph_D wrote: »

Nice start, G, best of luck with the plan, it's a good one.

Hadn't realised you'd made up your mind about Cork. That's a good one too - I'm half thinking of going down and doing the HM, or maybe even a leg or two of the relay.

Thanks D, not registered yet, but room booked, will register shortly. Hopefully I will have same success as you with plan or near enough:)

Firedance

Kennyg71 wrote: »

Thanks D, not registered yet, but room booked, will register shortly. Hopefully I will have same success as you with plan or near enough:)

I have to say, its a super super plan, I'm really enjoying it, hopefully that equals success!! best of luck with it G

Kennyg71

Firedance wrote: »

I have to say, its a super super plan, I'm really enjoying it, hopefully that equals success!! best of luck with it G

Good to hear and judging by your last race, looks like it's working, Along with
All your hard work of course.:)

FBOT01

Murph_D wrote: »

Nice start, G, best of luck with the plan, it's a good one.

Hadn't realised you'd made up your mind about Cork. That's a good one too - I'm half thinking of going down and doing the HM, or maybe even a leg or two of the relay.

Maybe we should put a "Boston" team in for the relay, D :pac:

Kennyg71

FBOT01 wrote: »

Maybe we should put a "Boston" team in for the relay, D :pac:

Don't think you would enjoy relay, stop before its done!

Kennyg71

11 Feb

4.9 miles recovery run. 9.59 avg 48.50 mins

Frosty again this morning but really still, not bit of breeze. Nice easy recovery
Run. Can't wait for some warmer weather again. May help get rid of cough, really
Irritating.

Kennyg71

11 Feb

4.9 miles recovery run. 9.59 avg 48.50 mins

Frosty again this morning but really still, not bit of breeze. Nice easy recovery
Run. Can't wait for some warmer weather again. May help get rid of cough, really
Irritating.

Kennyg71

Feb 13

4.3 miles 36.18 mins 8.25 avg

Out with dog for few miles, even with his little legs he only needs to fast walk to keep up. Still lots of coughing, more tiring than anything else, eldest had it for
About 3 weeks, so hopefully nearing end.

13 miles for tomorrow, plan to keep on lower end of easy pace.

Splits

8.40
8.15
8.23
8.22
0.31. 2.38

JMSE

Good stuff Kenny, gonna follow your example and go do something. Good luck tomorrow

denis b

Fair play G. Look after yourself ticking over those miles.

Kennyg71

14 Feb

13.36 miles avg 8.52. 1.58 hrs


Ran from house up st Anne's to get few miles in on grass, been doing all runs on paths lately so thought I'd take bit easier on joints. Woke just before 8am and hail was belting off Windows, so really was not looking forward to run already.
MrsG decided she would keep me company for 7 miles or so, so she drove to park
Where she had arranged to meet up with two others, I started into park but others reckoned was to wet, so we parted company, while company Is nice, think
Could have ended way to slow, so was kind of glad, as really need to be getting
These runs in right range, apart from few couple of hardy GAA teams and few dog
Walkers not lot going on in park this morning. Fairly muddy along some of pitches
But nice going through trees, may be easier on joints, but legs feel extra effort in
Grass. 5 miles on path and 8 miles on grass. Home finished and warm before MrsG so glad to have got off on my own. Longest run since last year training for DCM, out with just glass water, so all in all not to bad.

Splits

8.31
8.30
8.48
9.08
8.55
9.03
8.58
9.07
9.10
8.52
8.44
8.37
8.29
0.35 3.29

Week total 37.16 miles

Mrs Mc

Well done G nice splits was right decision to go it alone no way our Sunday crew would have kept those paces.

Kennyg71

16 Feb

6.24 miles avg 9.16. 57.48 mins


Nice morning this morning not as cold as it has been, kept pace nice and handy,
Reminded yesterday reading post to keep easy days easy. Still not 100%, but
Better than last week. Forgot how tiring all this extra mileage is, big step up
Last week in Mileage so guess bound to feel tireder till come accustomed to new
Cycle.

Ferris B

Don't forget plenty of sleep G. Hugely beneficial, particularly as the mileage starts to build.

Kennyg71

Ferris B wrote: »

Don't forget plenty of sleep G. Hugely beneficial, particularly as the mileage starts to build.

Hard to get to bed early, when u live with night owl, but will definitely have to
Start getting few early nights.

Kennyg71

17 Feb


8.04 miles 8.41 avg 1.09.44 mins
Session 2 mile w/u 8mins steady, MP, HMP, last 8 mins hard about 10k pace

Up just before 6, ready quick glass of water and tea spoon of Manuka honey
To help with cough, was recommended by some one to take this, got on Sunday
And tea spoon in morning and evening and seem to be feeling benifit, coughing
Still here but not as bad, was definitely feeling better about this run, than last week
So good sign, messed up steady part, as beeped in for MP pace twice and backed
Off to much. But got surprise when mile marker beeped in for hard effort, definitely not 10k pace, but felt comfortably hard, but brain kicked in and backed off last minute off 8, but rekon could have held, but there was decline for last quarter mile same finish as last week but felt much handier this week, considering
Hit road crossing in middle and had to slow to let cars pass, feeling bit more positive after this run.:)


Splits
9.33
9.20
8.54
7.56
7.24
6.31
9.29
10.13

FBOT01

Kennyg71 wrote: »

17 Feb


8.04 miles 8.41 avg 1.09.44 mins
Session 2 mile w/u 8mins steady, MP, HMP, last 8 mins hard about 10k pace

Up just before 6, ready quick glass of water and tea spoon of Manuka honey
To help with cough, was recommended by some one to take this, got on Sunday
And tea spoon in morning and evening and seem to be feeling benifit, coughing
Still here but not as bad, was definitely feeling better about this run, than last week
So good sign, messed up steady part, as beeped in for MP pace twice and backed
Off to much. But got surprise when mile marker beeped in for hard effort, definitely not 10k pace, but felt comfortably hard, but brain kicked in and backed off last minute off 8, but rekon could have held, but there was decline for last quarter mile same finish as last week but felt much handier this week, considering
Hit road crossing in middle and had to slow to let cars pass, feeling bit more positive after this run.:)


Splits
9.33
9.20
8.54
7.56
7.24
6.31
9.29
10.13

Nice 10K pace there, G. Show that you KennyG Jr and he might feel the need to get his finger out as he could be in for a roasting over the summer