GK training log

Kennyg71

10 Nov


Dug out PB,s (targets for 2016)


5k 21.30 from 2014
5 Mile 2015 40.46 (lot softer than I thought)
10K 2015 47.49
10 mile 1:20:06
Half 2015 1:44:55
Marathon 2015 3:48:36

I intend to target all distance up to Half, undecided about Marathon yet. will start on 10 k plan start December
and target 5K at Park Run & 5ile at Raheny 5 in January. 10k great Ireland Run in April, will review 10k depending
on how progress goes. Brian Boru 10 mile April. SEE Race series Half.

5k Target 20.55
5 Mile Target 37.30
10K 46.50
10 mile 78 mins
Half 1:42:00
Marathon 03:35 ( If decide to take on this year)

FBOT01

Kennyg71 wrote: »

FBOT said I only used that as excuse any way, no more excuses
now, all down to my ambition or lack thereof��

Ps. Reading your Berlin training log, was what spured me to
Start.

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.

Bungy Girl

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.

Have to agree with FBOT01, you're selling yourself short from 5 miles up. Our 5K times are similar but my other times from this year are pretty much as per the revised targets he has suggested for you (apart from the marathon I hasten to add . That is Project 2016 for me!).

Between yourself, Denis_B and me there looks to be a few of us gunning for a sub-21 5K.....I wonder would anyone reading this be kind enough to pace us in St.Anne's some fine morning :D:D ?

Kennyg71

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.

Thanks M, will work on above and set about some training paces.
Thanks for input.

Kennyg71

Bungy Girl wrote: »

Have to agree with FBOT01, you're selling yourself short from 5 miles up. Our 5K times are similar but my other times from this year are pretty much as per the revised targets he has suggested for you (apart from the marathon I hasten to add . That is Project 2016 for me!).

Between yourself, Denis_B and me there looks to be a few of us gunning for a sub-21 5K.....I wonder would anyone reading this be kind enough to pace us in St.Anne's some fine morning :D:D ?

Thanks BG, I'm sure Damien Martin will oblige, or all going well in trading sure
I'll do pacing.😜

Dubgal72

I saw that BG, that is an open declaration of intent. Well done. Didn't hurt, did it?!

And G, agree with FBOT and best of luck (and everything else) getting them!

FBOT01

Kennyg71 wrote: »

Thanks M, will work on above and set about some training paces.
Thanks for input.

Try this if you haven't seen it already https://www.mcmillanrunning.com/

FBOT01

Bungy Girl wrote: »

Have to agree with FBOT01, you're selling yourself short from 5 miles up. Our 5K times are similar but my other times from this year are pretty much as per the revised targets he has suggested for you (apart from the marathon I hasten to add . That is Project 2016 for me!).

Between yourself, Denis_B and me there looks to be a few of us gunning for a sub-21 5K.....I wonder would anyone reading this be kind enough to pace us in St.Anne's some fine morning :D:D ?

Kennyg71 wrote: »

Thanks BG, I'm sure Damien Martin will oblige, or all going well in trading sure
I'll do pacing.😜

If Damien is not around feel free to give me a shout :pac::pac:

Kennyg71

FBOT01 wrote: »

If Damien is not around feel free to give me a shout :pac::pac:

Certainly will.

Kennyg71

Dubgal72 wrote: »

I saw that BG, that is an open declaration of intent. Well done. Didn't hurt, did it?!

And G, agree with FBOT and best of luck (and everything else) getting them!

Thanks A, Maybe catch you one of these days:D

denis b

Bungy Girl wrote: »

.

Between yourself, Denis_B and me there looks to be a few of us gunning for a sub-21 5K.....I wonder would anyone reading this be kind enough to pace us in St.Anne's some fine morning :D:D ?

That's a RACE DECLARATION......count me in. Will definitely rise to the challenge and sure a bit of competition can only help the training.

annapr

denis b wrote: »

That's a RACE DECLARATION......count me in. Will definitely rise to the challenge and sure a bit of competition can only help the training.

Oh I want to see this one!!! Make sure to let us know in advance!!!

Mrs Mc

denis b wrote: »

That's a RACE DECLARATION......count me in. Will definitely rise to the challenge and sure a bit of competition can only help the training.

We will have to open a book on this one !!! What odds are they offering ! So when you doing it ? Is St Annes Park Run the venue ????

Kennyg71

denis b wrote: »

That's a RACE DECLARATION......count me in. Will definitely rise to the challenge and sure a bit of competition can only help the training.

Definitely, will arrange for some time in December all going well, have u started
Training log. Let's know so I can see how competition going😀

Kennyg71

Mrs Mc wrote: »

We will have to open a book on this one !!! What odds are they offering ! So when you doing it ? Is St Annes Park Run the venue ????

St Anne's, M has said he'll pace.😀

Kennyg71

10 Nov

4.2 miles, 9.20 8.26 7.47 9.26

Just testing legs to see if they still work, all very comfortable
feels good to get ticking over a little, back to easy miles, although
Beyond bit of sweat all really comfortable. Will add in few strides
During week and keep easy.

3 x 15 straight leg
3 x 15 bent knee drops

Bungy Girl

denis b wrote: »

That's a RACE DECLARATION......count me in. Will definitely rise to the challenge and sure a bit of competition can only help the training.

annapr wrote: »

Oh I want to see this one!!! Make sure to let us know in advance!!!

Mrs Mc wrote: »

We will have to open a book on this one !!! What odds are they offering ! So when you doing it ? Is St Annes Park Run the venue ????

Kennyg71 wrote: »

Definitely, will arrange for some time in December all going well, have u started
Training log. Let's know so I can see how competition going😀

Kennyg71 wrote: »

St Anne's, M has said he'll pace.😀

Oops!:o

jake1970

Kennyg71 wrote: »

10 Nov


Dug out PB,s (targets for 2016)


5k 21.30 from 2014
5 Mile 2015 40.46 (lot softer than I thought)
10K 2015 47.49
10 mile 1:20:06
Half 2015 1:44:55
Marathon 2015 3:48:36

I intend to target all distance up to Half, undecided about Marathon yet. will start on 10 k plan start December
and target 5K at Park Run & 5ile at Raheny 5 in January. 10k great Ireland Run in April, will review 10k depending
on how progress goes. Brian Boru 10 mile April. SEE Race series Half.

5k Target 20.55
5 Mile Target 37.30
10K 46.50
10 mile 78 mins
Half 1:42:00
Marathon 03:35 ( If decide to take on this year)

Best of luck with your targets in 2016 and i would second what FBOT has said regarding your targets.
Just in relation to your target 10k race, the Great Ireland Run, its quiet a tough 10k with a lot of congestion at the start. If i was targeting a 10k race for a PB it certainly wouldn't be this one. The k-club 10k is on in April and its a race i couldn't recommend highly enough. Its a quiet a flat course and you would probably get a fairly strong PB there and if thats not a good enough reason to go then you should just go for the post race spread it has to be seen to be believed:D

FBOT01

Bungy Girl wrote: »

Oops!:o

Be careful what you wish for......:P

Murph_D

Agree with FBOT re the targets, all of which are close enough to my own times. I think they will get progressively harder to achieve as they get longer but definitely you should be aiming at those times, training pace wise. Sub-21 parkrun bid: sign me up!

Kennyg71

Bungy Girl wrote: »

Oops!:o

Murph wants some of the action as well, better get training😓

Kennyg71

Murph_D wrote: »

Agree with FBOT re the targets, all of which are close enough to my own times. I think they will get progressively harder to achieve as they get longer but definitely you should be aiming at those times, training pace wise. Sub-21 parkrun bid: sign me up!

Think you are best place of us all😀

yaboya1

If I'm available (and still allowed after last time) for said sub 21 pacing gig, I'll give FBOT a hand

Murph_D

Kennyg71 wrote: »

Think you are best place of us all😀

Don't think so - 5k has never been my strong point and AFAIK denisb has run 21 flat!

FBOT01

Murph_D wrote: »

Don't think so - 5k has never been my strong point and AFAIK denisb has run 21 flat!

Sandbagging and deflection all in one post, Murph. Nicely done.

Anyway it's all immaterial as there's no way BG will let one, never mind two Auld Fellas beat her over 5k

HelenAnne

FBOT01 wrote: »

If Damien is not around feel free to give me a shout :pac::pac:

Once when Damien was pacing 20 mins he brought (the few who stayed with him!) in in 18.50, so be prepared for very, very sub-21! :)

I don't think I could pace sub-21, but I successfully paced my pal to a PB of about 22 recently, so maybe I could pace 22 sometime in St Anne's?

Kennyg71

HelenAnne wrote: »

Once when Damien was pacing 20 mins he brought (the few who stayed with him!) in in 18.50, so be prepared for very, very sub-21! :)

I don't think I could pace sub-21, but I successfully paced my pal to a PB of about 22 recently, so maybe I could pace 22 sometime in St Anne's?

It's ok we got offer from FBOT, think will be spot on so.:cool:

Sorry Helen just reading your post again, ok for 21 min. But I'm
Sure St Anne's would be glad for 22 min pacer, might even get in
Practice run myself��

aquinn

Oh, a race in a race.

FBOT01

aquinn wrote: »

Oh, a race in a race.

As we all should know parkrun is not a race it is a timed run

Firedance

FBOT01 wrote: »

As we all should know parkrun is not a race it is a timed run

except when you're racing it will keep an eye on the date of this, I might pick up some tail wind for a 24:xx :pac: