GK training log

aquinn

It better be longer than opening log post.

Dubgal72

No, that's about the right length for wedding speech. Plus G will do it in nice elegant haiku style. Right G?

Kennyg71

annapr wrote: »

No bother to you, G!

aquinn wrote: »

It better be longer than opening log post.

Dubgal72 wrote: »

No, that's about the right length for wedding speech. Plus G will do it in nice elegant haiku style. Right G?

All where suitably impressed, hands trembled, but voice apparently didn't so
all good. Little longer than opening log post, have been studying this subject
matter for last 30 odd years and years notice, so plenty of time to consider
subject matter, but only got down to writing Thursday evening and had to
look up haiku style and probably fits alright not one for public speaking.

Kennyg71

sat 2nd April

3.93 miles recovery 9.33 avg 37 mins

Nice easy early morning recovery, mostly on grass. Legs not
feeling to bad.

Sunday 3rd

6.28 miles 8.24 avg 52.46 mins

Supposed to be easy run, and considering to bed after 4 in am and up before
8am felt really good, out at about little after 5 this evening and all felt good,
lovely mild evening,So began steady run instead , 5 miles steady 1.3 cool down

8.33 8.21 8.06 8.07 7.55 9.05

Kennyg71

Monday 4th April

6.01 miles 9.12 avg. 55 mins


Day off work so got out to St Anne's to test out new parkrun course, out with
MrsKG and the dog, seems like much longer course, 2 laps still but easier to
Visualise this loop, thought to my self before we started no way it is only 2.5k
a lap, but it is. I think there will be hard earned PB's on this course IMO, seems
net up hill, and that incline up to back of playground will take its toal, especially
On second lap. No longer flat fast course and path at cost side of park fairly
bumpy, tired legs on second lap will have to watch out.

RedRunner

Kennyg71 wrote: »

Monday 4th April

6.01 miles 9.12 avg. 55 mins


Day off work so got out to St Anne's to test out new parkrun course, out with
MrsKG and the dog, seems like much longer course, 2 laps still but easier to
Visualise this loop, thought to my self before we started no way it is only 2.5k
a lap, but it is. I think there will be hard earned PB's on this course IMO, seems
net up hill, and that incline up to back of playground will take its toal, especially
On second lap. No longer flat fast course and path at cost side of park fairly
bumpy, tired legs on second lap will have to watch out.

Definitely a different prospect alright. That hill after the sculpture is a killer as you no doubt experienced in the ten miler. Looking forward to trying it out though. Do you know how long the work at the tennis courts is going on for?

Kennyg71

RedRunner wrote: »

Definitely a different prospect alright. That hill after the sculpture is a killer as you no doubt experienced in the ten miler. Looking forward to trying it out though. Do you know how long the work at the tennis courts is going on for?

Not sure how long for of if permanent, we will be running down that hill an up
hill from coast to back of playground twice, opposite direction to 10 miles.:eek:

annapr

Kennyg71 wrote: »

Monday 4th April

6.01 miles 9.12 avg. 55 mins


Day off work so got out to St Anne's to test out new parkrun course, out with
MrsKG and the dog, seems like much longer course, 2 laps still but easier to
Visualise this loop, thought to my self before we started no way it is only 2.5k
a lap, but it is. I think there will be hard earned PB's on this course IMO, seems
net up hill, and that incline up to back of playground will take its toal, especially
On second lap. No longer flat fast course and path at cost side of park fairly
bumpy, tired legs on second lap will have to watch out.

You doing PR for Father Collins these days or something?

Killerz

annapr wrote: »

You doing PR for Father Collins these days or something?

Looks that way, doesn't it!

Kennyg71

annapr wrote: »

You doing PR for Father Collins these days or something?

Killerz wrote: »

Looks that way, doesn't it!

Only half mile from Fr Collins, and have never ran it. It's the people who
make the event so don't Worry Anna and J St Anne has no compitition

Kennyg71

Tues 5th Apr

4 miles easy recovery 9.40 avg


Easy 4 miles mostly in grass, reading myles comments on easy running
decided to take extra slow, also ITB bit niggley so thought bit of grass
Running would be good early before work.

Wed 6th Apr

Plan had 14 miles with 4,3,2,1 MP miles off 3-4 mins recovery
Outcome 13.9 miles 8.24 avg 1.56 hrs

Out just after 5.30 am not hating these so much again, so good sign.
First 3 MP miles where up drag along Malahide rd to donecarney and into
Wind so was not loving this to begin with, head defiantly not working with
me on this section, got to Church in donecarney and nice down hill section
For mile 4 still into wind but much easier, next 3&2 where out along coast
From Alfie Byrne rd, up to just before Sutton cross, these felt handy enough
turned back up into Baldoyle and headed for home, last MP up trough Baldoyle
and into wind again little tougher but only a mile in the head then easy home
So not to bad. All MP miles well inside target so good result, but coast fairly
flat so should fell easy enough.

MP miles
First 4 7.50 7.41 7.48 7.43
Next 3 7.50 7.54 7.48
Next 2 7.43 7.41
Last 1 7.38

Murph_D

Very nice, G. Great to get that one out of the way before breakfast! What's MP as a matter of interest? (Apologies if you posted that already, I do be forgetful sometimes.)

Kennyg71

Murph_D wrote: »

Very nice, G. Great to get that one out of the way before breakfast! What's MP as a matter of interest? (Apologies if you posted that already, I do be forgetful sometimes.)

8 mins for 3.30, but guess will be slightly higher anyway, as will run further
than distance in real terms.

Ferris B

Kennyg71 wrote: »

Tues 5th Apr


Wed 6th Apr

Plan had 14 miles with 4,3,2,1 MP miles off 3-4 mins recovery
Outcome 13.9 miles 8.24 avg 1.56 hrs

Out just after 5.30 am not hating these so much again, so good sign.
First 3 MP miles where up drag along Malahide rd to donecarney and into
Wind so was not loving this to begin with, head defiantly not working with
me on this section, got to Church in donecarney and nice down hill section
For mile 4 still into wind but much easier, next 3&2 where out along coast
From Alfie Byrne rd, up to just before Sutton cross, these felt handy enough
turned back up into Baldoyle and headed for home, last MP up trough Baldoyle
and into wind again little tougher but only a mile in the head then easy home
So not to bad. All MP miles well inside target so good result, but coast fairly
flat so should fell easy enough.

MP miles
First 4 7.50 7.41 7.48 7.43
Next 3 7.50 7.54 7.48
Next 2 7.43 7.41
Last 1 7.38

You looked comfortable tearing along the seafront at 6.30. Wind was tough today as i found out a little later.

Kennyg71

Thurs 7th

5.45 miles 9.38 avg

Slow recovery run after work, big feed of spaghetti before run
so easy enough to run slow, mostly in grass

fri 8th rest

Sat 9th middle fellow decided boots to small, so early morning looking for boots
rest morning into early afternoon traveling to and from Hurling grading match
Whole rest day in Blanchardstown Shopping centre, home after 7, late night Wed
Thurs & Friday to tired to run. Mrskg did K Club 10k and bagged herself a PB
so guess not just me she drags out shopping after racing:)

Sunday 10th

18 miles LR with 2 x 3 @ MP

Out just after 9 am couple glasses wine last night so felt little sluggish getting
up. Little chilly and fairly windy start, had MP miles in my head so started off
little fast and spent first half of run holding back, felt really fresh as run progressed probably down to two rest days, ran from home up into Baldoyle,
up to Sutton cross down into Howth around light house and back out along coast
to wongs in clontarf and back for home back the way I came. MP miles started
along sea front on way out Mile 10-12 whole of this section felt really easy and
controlled as it should, turned back from clontarf to Baldoyle into strong wind
this really increased effort, felt like I could lean on wind in couple sections, hit
first of second 3 MP miles here and found really tough, came back out of wind
into Baldoyle for next 2 and felt more controlled but still feeling effect of wind
in previous miles, last MP mile was up drag and then steep hill at Baldoyle Ind
est, got good rythem going and was able to finish out up this section at higher
pace which felt good as I often drop off cliff on sections like this at end of a run.
Got distracted this morning and only drank about quarter pint water and although
feeling dehydrated towards end of run energy felt good. Have been making sure
to keep hydrated during week so think this has helped.

Splits 8.57,8.53,9.04,8.53,9.00,8.58,8.59,8.50,8.58,7.53,7.51,7.40
9.01,9.08,8.03,7.51,7.44,9.25

Bungy Girl

Wind was insane today! Good on ya getting that run in.

Mrs Mc

Well done G a good solid run ....

Kennyg71

Tues 12th Apr

5.6 miles 9.02 with 4 x 20 sec strides 50 mins

Easy run in Morning, really foggy morning, could feel cold
air in lungs at start but nice enough run.

Wed 13th Apr

12 miles 8.12 avg

Session was 12 miles with 4x2 at HM off 3-4 min recovery with
w/u and c/d

Found this session hard to keep on correct pace, had put 7.40 in
watch based on recent 10 mile, but never really got pacing right
took just over 3 mins recovery after each rep. First mile of last
Rep was at start of Malahide road on way back to home could
not get going at all and was real struggle, started to flatten and
only slightest of drags for last and was able to recover, have missed
a few sessions so far, but this has been hardest one to date.
Will run with Pacers for half in May so all going well won't have
to worry to much. Will have to get some hill work done based on
mile 7. or maybe just early start.

HMP miles 7.25,7.29 7.19,7.28 7.38,7.32 7.54,7.24

Thurs 14th Apr

4.89 miles recovery 10.10 avg 49 mins

Nice run this evening in grass around ST Anne's feeling tired, so just let
legs run what ever pace they wanted, lovely to run in sun for a change
with no time pressure, no plan, every thing looks much better when Sun
Shining.

denis b

Tough session there on Wed G. Can see how that hill might have added some time so don't be too hard on yourself and particularly so if most sessions are working out for you.

Kennyg71

Thanks Denis, defiantly no inner metronome, find it really hard to hit
a pace for this kind of session, but guess still lot to learn and trying
not to get hills into the head as a problem, felt was going no where fast.

Did similar session earlier in program and couldn't even manage to
hit a 7.40 pace for 2 miles so on reflection progress is happening:)

Kennyg71

Friday 15th Apr

5.09 miles 8.29 avg 43 mins

Run into work after leaving car for service, nice morning, ran with back pack
not to heavy, but wouldn't like to do to regular.


Sunday 17th April

20 miles LR 8.43 avg 2.54 hrs

Run was 10 miles LR pace and 10 miles 20-30 sec slower than MP.

Dropped eldest into work for 7.30 this morning and then parked at St Fintans
ran up to summit as think need bit of hill work. Kept pace handy enough going
up and down as didn't want to be suffering on second leg of run. Summit and
down about six miles, met Jenny C on way up as I was coming down and turning
for Howth, out around light house and back out of Howth, MP + 20 sec began
About half mile out of Howth, took in Offington and 2 miles or so in and out of
Baldoyle as did not want to head for city centre, out a long seafront towards
Clontarf where I met Killerz out running with twin buggy making it look all to easy. Ran as far as wongs in clontarf and headed back for Sutton cross, lovely
morning for running only gentle breeze and temp just nice. Started to feel a bit
around 17 miles, but think more to do with concentration than any thing physical.
Second half felt comfortably hard from a or 16 miles, found myself drifting towards MP miles or LR pace when mind not in run, run went well and finished
comfortable enough.

Splits 9.20,9.08,9.27,9.23,9.18,9.22,9.04,9.02,9.07,9.07,8.04,8.09,8.15,8.21
8.14,8.13,8.19,8.21,8.14,7.59

Out in afternoon marshalling at Road relays, was looking out for BG & DG but
missed both, not sure if it's the glimmers or bad facial recognition gene I have
but missed them both , I seen DG log and she had best possible
result, I hope BG had good run as well, will have to wait for report. Also big
Well done to all Raheny Runners who all preformed well today, 3 team golds
and big well done to Helen Anne, who ran her legs off in anchor role for her
team, and to all the runners who left it all on the course today.

Firedance

nice job G! I loved that run when I did it but had company for the hard part. The real fun starts from here now

Kennyg71

Firedance wrote: »

nice job G! I loved that run when I did it but had company for the hard part. The real fun starts from here now

Cheers AM, yeh Lots of hard running still to go, seem to be getting used to
running on my own, but miss company I had last year miles pass much easier

RedRunner

Nice going today G. Another long one in the bank.

Kennyg71

RedRunner wrote: »

Nice going today G. Another long one in the bank.

Thanks R, fist 20 miles so good to get it done and fairly comfortably.

HelenAnne

Kennyg71 wrote: »

Out in afternoon marshalling at Road relays, was looking out for BG & DG but
missed both, not sure if it's the glimmers or bad facial recognition gene I have
but missed them both , I seen DG log and she had best possible
result, I hope BG had good run as well, will have to wait for report. Also big
Well done to all Raheny Runners who all preformed well today, 3 team golds
and big well done to Helen Anne, who ran her legs off in anchor role for her
team, and to all the runners who left it all on the course today.

Thanks G, and well done on all that marshalling after your LSR.

Dubgal72

Nice lr G! You're in good nick...and then marshalling after? :cool:

I deliberately kept my head down before the race and after, well, things got a bit crazy. We got dragged into the park for photographs and then dragged over to the start for medals and more photos....and then back to the park for more photos with medals and with coaches. Crazy stuff! So, sorry I missed you and thanks for marshalling, it was the usual, seamless, perfect event from Raheny!

Mrs Mc

Good going G nice to get that one ticked off. You're training is going really well.

Kennyg71

Mrs Mc wrote: »

Good going G nice to get that one ticked off. You're training is going really well.

Thanks A, got Gill to down load lads on tracker, so will be keeping
an eye on proceedings, hope you enjoying all excitment

Kennyg71

Dubgal72 wrote: »

Nice lr G! You're in good nick...and then marshalling after? :cool:

I deliberately kept my head down before the race and after, well, things got a bit crazy. We got dragged into the park for photographs and then dragged over to the start for medals and more photos....and then back to the park for more photos with medals and with coaches. Crazy stuff! So, sorry I missed you and thanks for marshalling, it was the usual, seamless, perfect event from Raheny!

Super stuff, defiantly will need an extension on medals display, hope body
feeling good, winning Gold good for aches and pains:)