GK training log

Kennyg71

Mrs Mc wrote: »

Well done G remember you're coming back from being sick as well sounds like you're on the mend.

Felt more like 20 miles than 16, but hopefully next couple of weeks will get
Fully back on track.

Kennyg71

15th mar


5 miles 51.30mins 10.10 avg

Left work early to get last of daylight for slow plod around st Anne's
In grass, legs still feeling hangover from Sunday run, so plenty of
Fitness lost. Tomorrow run 10-12 miles with 2x4 at MP, will dial back
Pace by 20 sec or so and see how pans out.

Kennyg71

16 th mar

11.37 miles avg 8.35. 1.37 hrs


Plan for this morning 1m w/u 2x 4 miles MP and 1/2 c/d

First early run in what seems like forever, really nice morning, wore
Long sleeve training top this morning, should have really stuck with
t shirt. Gave myself 20 sec lee way on MP due to recent lay off,
Found fist mile hard going but got into run and felt comfortable
Enough hit first 4 with ease, last mile of first 4 was pretty much on
Gentle down hill nearly all the Way. Made way out onto sea front for
Mile easy before second set and could feel breeze as headed back
Towards Howth, nothing to hard but enough to feel extra effort,
Last mile was from sea front up tonlegee rd to killbarack fire station
Out of breeze and even though a drag up felt easier than relatively
Flat coast section. Hadn't really being looking forward to this one
But not to bad, left calf and quads sore from Sunday, but not as
Bad at end of this as they where at start, so not to bad morning work.
needed lee way for second 4, often think break makes these harder.

Splits for MP 7.59 7.46 7.51 7.48 8.09 8.15 8.06 7.59

Ferris B

Hi G. I've forgotten what your target time is for Cork. Couldn't figure out from your mp miles...terrain messed up the numbers. 3:30?

Kennyg71

Ferris B wrote: »

Hi G. I've forgotten what your target time is for Cork. Couldn't figure out from your mp miles...terrain messed up the numbers. 3:30?

3.30, ran really flat route and best part of mile 4 first section was down hill
to coast, had put watch on 8.20 per mile to give some lee way, was expecting
to be harder to hit MP miles, just by how legs felt after Sunday. Was harder
On second 4, ran by feel mostly watch beeped on target good bit during run
Haven't really got feel for paces at moment, if I ran more honest route
Probably would have been lot harder.

Kennyg71

Question, have signed up for Brian Boru 10 mile on Easter Monday, Have 20 miles
On plan for Sunday before, so was planning to do 3 miles or so W/u and 2-3 c/d
Would that be OK to replace 20 miles.week of race is step back week any way
So would only have 14 miles on Sunday following race, or would it be better to
Bring step back forward a week, do 14 miles on Thursay, treat race as session
For week and run 20 miles on Sunday after race, hope make sense.

FBOT01

Kennyg71 wrote: »

Question, have signed up for Brian Boru 10 mile on Easter Monday, Have 20 miles
On plan for Sunday before, so was planning to do 3 miles or so W/u and 2-3 c/d
Would that be OK to replace 20 miles.week of race is step back week any way
So would only have 14 miles on Sunday following race, or would it be better to
Bring step back forward a week, do 14 miles on Thursay, treat race as session
For week and run 20 miles on Sunday after race, hope make sense.

Given how early you are in the cycle and your recent illness if you are planning on racing the BB10 I would go with option 1....swap out the 20 and leave the step back week alone

Kennyg71

FBOT01 wrote: »

Given how early you are in the cycle and your recent illness if you are planning on racing the BB10 I would go with option 1....swap out the 20 and leave the step back week alone

Thanks M, will do that so, signed up ages ago, probably arrived little
quick but what can u do, but will give a blast anyway.

Kennyg71

Mar 18th

4.8 miles avg 9.45 46.49 mins


Gentle recovery run in company of the dog,missed yesterday due to
Patrick's day festivities,day just went away, bit chiller this evening than
it has been over last Few days. Late few nights so really feeling tired.

Kennyg71

19th Mar

4 miles including park run avg 7.49


Mile W//U and plan to take nice And steady around parkrun, meet up
With one of my run partners from last year DCM training and get into
Nice comfortable rythem, good chat all way round 3 miles breeze by
nice to catch up. Cup coffe after with FBOT and Feris, catch murph on
Way out congratulate him on supurb PB, and have to run to kids hurling
Match.



20 Mar

18 miles LSR. 9.02 avg 2.42 hrs

Went from clarehall up through Baldoyle and up to summit on same route as fat
turkey, the climb into the car park never gets any easier, back down summit ond
Off through Offington, and out to light house in Howth and back up Howth rd and
Up through Baldoyle again for home. Really felt this run was feeling great till hit
12 miles in Howth and got tightness in chest, slowed down bit and did quick rundown off how everything felt, all but tired but not to bad, tighnes was right
In middle at breast bone so not heart of anything like that, I had passed Howth
Prawn festival on way in and got mind drift, how would be nice to stop for some of these, and must be mad going on such a long run with only glass of water, so
I think body was trying to get me to stop subconsciously stop, had a quick chat
With my self in the third person as per Anna, and explained to my self merits
Of this strategy, but not 100% I was that successful as I really struggled last
Few miles home, no fast finish today, just about getting it done, body does not
Like fat for fuel. But legs feel better st end of this one than last week.

Splits
9.09 8.58 8.59 8.41 9.04 8.46 9.06 8.34 8.49 8.49 8,56 8.52 9.08 8.58
9.09 9.34 9.49 9.21

laura_ac3

You training for an ultra G or just a typo? good seeing you yesterday!

annapr

laura_ac3 wrote: »

You training for an ultra G or just a typo? good seeing you yesterday!

Whew, I counted... Only 18!!!

G... It's ok to tell yourself to stop and get water... . That's a tough route for an LSR! Great one to have under your belt, after a week of late nights, etc., I hope the chest discomfort was nothing in the end....?

Kennyg71

laura_ac3 wrote: »

You training for an ultra G or just a typo? good seeing you yesterday!

Just typo, good spot nice to see you today, finding Marathon
training hard enough, forgot to ask how's your comeback coming
Along, still building mileage.f

Kennyg71

annapr wrote: »

Whew, I counted... Only 18!!!

G... It's ok to tell yourself to stop and get water... . That's a tough route for an LSR! Great one to have under your belt, after a week of late nights, etc., I hope the chest discomfort was nothing in the end....?

All good thanks, just body giving out a bit about fueling I think,
Will keep an eye it, loged as reminder more than anything in case
Crops up again. Being dragged out to days shopping in Liffey valley
Less than hour turn around from arriving home, so run not as bad
when facing this:D

Mrs Mc

Maybe time to start to rope in some company on these long runs G you did all DCM with company makes it so much easier. Plenty would be happy to meet you on the route I'd happily do it but my pace too slow for you unfortunately. Get Mrs KennyG on the bike beside you

Kennyg71

Mrs Mc wrote: »

Maybe time to start to rope in some company on these long runs G you did all DCM with company makes it so much easier. Plenty would be happy to meet you on the route I'd happily do it but my pace too slow for you unfortunately. Get Mrs KennyG on the bike beside you

Just one of those days A, bad week for late nights & early mornings, last year
I ate before LR and brought bottle of maxi fuel, so that probabally makes
Difference, legs not feeling same effects as last week at finish so that is better
Running on my own will probably toughen me up:) first 18 of plan so bound to
Find little harder, lot of drags on this route also, even without summit, so all
In all not to bad in hindsight.

Kennyg71

22nd Mar


5.57 miles 9.09 avg 50.55 mins

Easy morning run, nice to get legs moving again after
Sunday LSR, feeling little sluggish to start, but livened
Up towards end.

Mar 23rd

11.5 miles. 1.37 hrs 8.27 avg

Plan for this morning had 10-12 miles including 8 miles continues
MP alternating 20-30sec +|- each mile, went pretty well, did opposite
Route till last week and could feel difference, but in better form this
Week so felt easier run, last 3 MP was pretty much up hill from coast
Up to clontarf, up clontarf road into harmonstown and finishing end
If Springdale road, mile 6 MP was faster mile which was mostly up hill
From coast, so little slower but higher work rate. Felt good at end of
This despite been woken at 3am by youngest with nightmare, took age
To settle and back to sleep.

MP miles. 8.10. 7.34 8.17 7.36 8.12 7.49 8.24 7.34

Kennyg71

24th Mar

5.48 miles 9.40 avg 53 mins

Recovery run in company of MrsG and the dog, MrsG did first paced
mile in alsa, 7.01 new PB by second or so, said alsa track like a rock
and prefers the Road, but thinks may give another go. Have never
ran on track before, may give a blast over summer.


26th Mar

6 miles 8.29 avg 50.53 mins

Volunteering at ST Anne's Park Run this morning MrsG run director this
morning, plenty of bodies around considering all the races this week end
Great pacing by FBOT, Ferris, PJD & R, good to see Aquinn also in good form
all went well despite my best efforts:)MrsG did usual club session after while
I entertained youngest and M remediedmy error:eek then I did 6 miles around
and through the park and home.

Mar 27th

4.32 9.08 avg 39.26 mins

Quick spin around block, windy enough this morning, meet about 10/12 pikey
dogs in wait this morning, hope there only visiting or will had to reconsider
Route little F's will cause accident.

Mrs Mc

What is it with you and the pikey dogs !!!

Kennyg71

There like little pack of wolves, they sit in wait on Malahide Rd, was about
5 and some hit squished by traffic over last year or so, this morning they
Where having a conference and sitting spaced out over 50 M stretch, ask M
Think he had few run ins,

FBOT01

Kennyg71 wrote: »

There like little pack of wolves, they sit in wait on Malahide Rd, was about
5 and some hit squished by traffic over last year or so, this morning they
Where having a conference and sitting spaced out over 50 M stretch, ask M
Think he had few run ins,

Yep know those little fockers well. I have taken to running that section in the median of the dual carraigeway to avoid having too slow down when the come running out to "greet" me:)

FBOT01

Best of luck tomorrow, G....ENJOY!!!

Kennyg71

FBOT01 wrote: »

Best of luck tomorrow, G....ENJOY!!!

Thanks M,will do

Mrs Mc

Best of luck tomorrow G

Firedance

Oh good luck G! have a super race

annapr

Have a good one tomorrow G!

diego_b

Good luck tomorrow G!

Kennyg71

Mrs Mc wrote: »

Best of luck tomorrow G

Firedance wrote: »

Oh good luck G! have a super race

annapr wrote: »

Have a good one tomorrow G!

diego_b wrote: »

Good luck tomorrow G!

Thanks all, hoping for nice mild morning & good PB:)

Murph_D

All the best, Gary.

Bungy Girl

Too late to wish you good luck, but just in time to say congratulations! Hope you enjoyed the race.