GK training log

Bungy Girl

Have a great race!

Kennyg71

jake1970 wrote: »

Best of luck Sunday G.
I know Cork is the main thing but do you have a target for Limerick ?

Thanks J,Going out with 1.40 pacers and seeing how it goes is the plan. Next
two weeks are heaviest with 2 X 22 milers coming up, so probably won't try
to kill myself if I don't have to, under 1.40 puts me in target range for 3.30
in cork, if doesn't go to plan will have to think about it.

Kennyg71

Bungy Girl wrote: »

Have a great race!

Thanks G will do.

Ososlo

Kennyg71 wrote: »

Thanks oso, only half Sunday, Cork target in June for second Marathon..

Oops sorry Was a bit confused with the marathon talk on Tomred's log...
You'll smash a half! Have a fab race!

Kennyg71 wrote: »

Hope your training back on track for Belfast...

It is indeed thanks

Kennyg71

Ososlo wrote: »

Oops sorry Was a bit confused with the marathon talk on Tomred's log...
You'll smash a half! Have a fab race!


It is indeed thanks

Just asking question while fresh in my head and his.:)

FBOT01

FBOT01 wrote: »

Hi G,

Good to see you get the targets laid down early.

First impressions are that when you deliver on the 5k time of 20:55 which I have no doubt you will, you are under selling yourself on the rest. Not saying you will get them all in 2016 but based on a 20:55 5K time McMillan would suggest the following could be achievable by you at the other distances:

5m - 34:41
10K - 43:26
10m - 1:12:36
Half - 1:36:51
Full - 3:23:49

So playing the round numbers game and cutting you a bit of slack I vote for:

5m - 34:xx
10K - 44:xx
10m - 1:14:xx
Half - 1:39:xx
Full - 3:29:xx

Anyone want to second that

You may not agree with me now but you might keep the above in mind for when you smash the 5K and 5m times between now and the end of January and decide to reconsider the others.

Just bumping this up as a reminder for the next few weeks

Best of luck tomorrow, G. Training seems to be going well for you so commit to the 1:40 and ENJOY!!

Kennyg71

FBOT01 wrote: »

Just bumping this up as a reminder for the next few weeks

Best of luck tomorrow, G. Training seems to be going well for you so commit to the 1:40 and ENJOY!!

Thanks M, yeah will do and defiantly committed to sub 1.40,just about how hard
I will need to push, ran 1.45 for 13 miles on training run with 10 miles at MP pace and very
comfortable, conditions where ideal tho, so I am pretty confident going into it:)

laura_ac3

Good luck!

annapr

Kennyg71 wrote: »

Thanks M, yeah will do and defiantly committed to sub 1.40,just about how hard
I will need to push, ran 1.45 for 13 miles on training run with 10 miles at MP pace and very
comfortable, conditions where ideal tho, so I am pretty confident going into it:)

No bother to you G... The adrenaline of the race alone will get you that 5 mins+

Best of luck!

Kennyg71

laura_ac3 wrote: »

Good luck!

Thanks Laura

annapr wrote: »

No bother to you G... The adrenaline of the race alone will get you that 5 mins+

Best of luck!

Thanks Anna, and if adrenaline not working, have mantras in back pocket:)

Mrs Mc

Kennyg71 wrote: »

Thanks Laura

Thanks Anna, and if adrenaline not working, have mantras in back pocket:)

What about your nursery rhymes G you not using that technique anymore ??

Kennyg71

Mrs Mc wrote: »

What about your nursery rhymes G you not using that technique anymore ??

That's only to make sure I'm running slow, no time for them tomorrow:D

Murph_D

Good luck in Limerick, Gary. You're due a good race. Look after Ferris too. All tne best!

Kennyg71

Murph_D wrote: »

Good luck in Limerick, Gary. You're due a good race. Look after Ferris too. All tne best!

Thanks D, I am chauffeuring him to make sure, he's all calm and good to go
he's threatened me with his music collection fun awaits:)

nop98

Best of luck, KennyG! You'll do fine.. Some impressive training, by the looks of it.

Firedance

Kennyg71 wrote: »

Thanks D, I am chauffeuring him to make sure, he's all calm and good to go
he's threatened me with his music collection fun awaits:)

Your car = your music! At least that's what I was told on the kinvara road trip

Good luuuucccckkk!!

tang1

Well done, sub 1.40 it was!!

Mrs Mc

Super stuff G great work today

Firedance

tang1 wrote: »

Well done, sub 1.40 it was!!

Ah fantastic! Well done G

Kennyg71

1.37.57 so happy with that, off to celebrate my dads 70th tonight so, will do
report tomorrow. Thanks for all well wishes.

RedRunner

Kennyg71 wrote: »

1.37.57 so happy with that, off to celebrate my dads 70th tonight so, will do
report tomorrow. Thanks for all well wishes.

Super time G. Well done! Enjoy the celebrations.

diego_b

Well done G, you nailed it! Nice to catch you at the start! It did not go so well for me with 1:47:44. I was cooked by 10miles!

Murph_D

Great stuff G.

Bungy Girl

Fantastic!

annapr

Great going G, well done, and glad to hear you found your way back too!

denis b

Congrats G. A sterling run.

gosh123

well done great run

Singer

Sounds like a good day was had - well done!

Kennyg71

Race Report Great Limerick Run HM

Collected FerrisB for about 7.45 Sunday morning to head down to Limerick where
we met A who had stayed over the night before and had kindly collected our race
numbers. Took about 2 hrs down no traffic so pretty much foot to floor all the way down as I usually leave navigation to co pilot whom usually accompanies me handn't given a whole lot of thought to where we exit, luckily FB on the ball and
quick look up on sat nav and we were back on course, FB had homework done on
this race even down to the weather and charted a lovely gap in rain between
about 11.30 and 2.30 which proved spot on and beside odd bit of breeze couldn't
have been much better. Went for 2 mile w/u with FB and A before getting in coral met Diageo B before off calms nervous energy chatting before the off I think.I am in awe of race reports I read with such detail as have read lots of them and pick up great tips but not great at the detail myself.

I had read in A/R posting its is drags that will get you in this course if not managed well and not to get to hung up on the hills which proved to be true.
Went out with 1.40 pacers with a view of see how I feel on the day as race goes on. Myself and A lined up behind 1.40 balloon and FB went to 1.30 pacers to give
Them a hand out and give encouragement to some younger crusaders to see if
they could keep up with him and his auld broken legs.

Mile 1-3

We where straight into pace no hanging around lots of people in pacing group
so hung back a bit as it was quite congested uphill nearly straight away and pacers weren't hanging around they seemed to be banking time from the off
there was mix of climbing , flat and down hill in first 3 miles
Splits 7.29, 7.38,7.30

Miles 4-6

I was running along with A for first 3 miles but he started to drift slightly back while I got marginally ahead of pacing group just to get out of congestion, as a was hitting a few feet which becomes a pain, roads where quite narrow as there
was an out and back on fairly narrow lane as it was, there was also a very bad
hair pin between 3-4 miles over flyover and they where giving out water here
accident waiting to happen with so many different agendas going on, some people
Who where holding racing line darted in between other runners to get water I think they should have left water station after this turn. Started to get just a head
of pacers and runing really comfortably course still fairly narrow and congested running trough local estates, a few people out cheering.

Mile splits 7.35, 7.30,7.27

Mile 7-9

kind of tinning out as we got into city centre and found myself falling into trap
of catching people and settling with them instead if doing systems check and moving on, remember looking at watch cause heard a beep and was running at over 8 mins a mile for no particular reason than mind drift and I think looking
for some company, but it's funny u rarely find someone with same plan, so was
thinking of letting pacers catch up, but then thought just HTFU and get back into
comfortable rythem as was feeling fine. Mile 9 hit hill at tomend park settle in with couple runners up and over not to bad.

Splits
7.39,7.16,7.40

Mile 10- finish

Thought after last hill was suposst to be flat but some more climbing to do which
seemed tougher than previous but starts to even out around mile 10 and a cheerful marshal saying that's the end of hills and it was bar couple small drags
but mostly level or down hill slightly back into city, don't know Limerick at all so
out and back didn't bother me in slightest as I was only chalking off the miles
feeling good so said to myself warm up done and only handy Parkrun in so got
head up and started to target people on way in and passing loads of runners
getting a well done man from some west Limerick Runners who wear very similar
Colours took it all as encouragement and kept driving for home, cheer from JP and A sister about mile 12 all welcome. Back into city and two false finish lines before you hit finish, had look at watch and realise first one not line and people still running other side, heard finishin line commotion and drove for line again
5 or 6 runners running together with about 400 m to go, I know they where
running for charity and where tail end of Marathon, but my head was saying get
out of the way, but managed to navigate through and didn't hold up progress to much. Could see 1.38xx on time but knew that we started few seconds back
and phone Bing in with 1.37.57 chip time 7 mins PB from last year so happy
with it, finished comfortably enough so I think couple minutes to target during
race series in summer.

Splits 7.31,7.28,7.19,7.15 forgot to stop watch for last bit


Conclusion

Good course with enough of test a head of cork, feeling like I am back on track after the 10 miler in St Anne's which had doubts creeping in. But as Murph said I was due a good one and FBOT reminding to stay on target had these firmly in mind at Start and also with Ferris excellent weather forecasting conditions couldn't have been better, enjoyed the race even though lonely course at times not a lot of support along the route. Great company up and back made journey
breeze by and ensured arrived where we were supposed to be.

FBOT01

7min PB on the day followed by a 7 or maybe 8 paragraph PB report to top it off. Great going, G. Keep doing what you are doing and the times will keep doing what they are doing

Onwards and upwards to Cork!