GK training log

Kennyg71

RedRunner wrote: »

Nice run today G. Great to have another 20+ under the belt.

Mrs Mc wrote: »

Super stuff G a big milestone in the training.

Thanks R&A feels good to have done. Not long now.

Firedance

that's great G, I remember that 22 miler well, for the wrong reasons!!! you nailed it though, good on you!

Murph_D

Nice one G! Going v well.

Kennyg71

Firedance wrote: »

that's great G, I remember that 22 miler well, for the wrong reasons!!! you nailed it though, good on you!

Thanks AM, next one little more difficult.

Murph_D wrote: »

Nice one G! Going v well.

Thanks D, did I read on Ferris Log u are doing cork.

annapr

Kennyg71 wrote: »

Thanks AM, next one little more difficult.


Thanks D, did I read on Ferris Log u are doing cork.

Yes you did!! Road trip

PS you made that 22 miler sound easy!!!

Kennyg71

annapr wrote: »

Yes you did!! Road trip

PS you made that 22 miler sound easy!!!

MP one this weekend so that will be big tester. Last one didn't feel overly taxed
at any stage, thought would be much worse. Good to have more company

Kennyg71

Tues 10th

5.96 miles. 9.23 avg. 55.57 mins


Morning run nice run in the rain Mild enough every thing feeling pretty
good.


Wed 11th

14.01 miles 8.14 avg 1.55 hrs

Up at 5.20 after 2.30 visit from youngest, so scoop of isogloucose before run.
Run was 2 miles w/u c/d. And 10 miles alternating between 15/20 sec
slower and faster than MP. Have been taking MP to be around 7.50 to make
sure not to train on the margins to give best chance of hitting target on the
day of marathon. So + came in around HMP. Run was from clarehall up to
Sutton cross via Baldoyle then up along the coast, down Alfie Byrne road
around back of fairview park and up Malahide road to home, last + mile
started just at turn up Malahide road dug in to keep pace up drag as have
been found wanting on this stretch, so when mile beeped and avg pace was
same as previous I was happy initially, but in hindsight probably need to
allow lee way on these as the extra effort took a while to recover from, so
not really a good tactic, so still have to stop seeing hills as a problem to be
overcome and just start running at comfortably hard pace and not trying to
kill them.

Splits 9.14,8.58,7.31,8.11,7.28,8.11,7.31,8.14,7.31,8.14,7.30,8.25,9.22,8.57

Thurs 12 th

5.33 miles. 9.55. avg. 53 mins

Nice run this evening after work, mostly in grass, lovely sunny evening legs
feeling fine, right knee little niggly on slower effort, did not bother at all on
Wednesday run, probably due to little tightness so still on watch list.

Mrs Mc

Fair play Gary you are doing great such solid training looking forward to the 50th park run Saturday ..... cake :D

Kennyg71

Mrs Mc wrote: »

Fair play Gary you are doing great such solid training looking forward to the 50th park run Saturday ..... cake :D

Yeah, and match off so can sit and enjoy:)

Firedance

Mrs Mc wrote: »

Fair play Gary you are doing great such solid training looking forward to the 50th park run Saturday ..... cake :D

your 50th parkrun?! wow, congratulations!!!

denis b

Just playing catch up on your log G and you have had a busy 8 days. Really impressive work done. Think your advice to yourself on tackling hills is pretty sound. You can reel them in without expending too much extra energy and save yourself for the last 10 km.

Kennyg71

denis b wrote: »

Just playing catch up on your log G and you have had a busy 8 days. Really impressive work done. Think your advice to yourself on tackling hills is pretty sound. You can reel them in without expending too much extra energy and save yourself for the last 10 km.

Cheers Denis, not to sure why I have built up thing in my head about hills
not very rational, so just noting for prosterity, have taken summit in a few
time Recently to normalise and had no real issue in Limerick, but just keeps
popping into my head on training runs and find I try to avoid as MP miles
but just run a little slower is new mantra:)

Kennyg71

Sat 14th


22.10 miles 8.33 avg. 3.08 hrs

Last LR of the program 22 miles with stuff and a few options on plan but
went with most straight forward 10 miles easy 10 miles MP, 2 miles c/d
I decided to take in my 50th park run as part of LR, so started MP miles
at 9 miles to allow 3 c/d in park, met FBOT on his way to volunteer at park
run he was a bit supprised to see me running from park but bit work to
be done before parkrun, timed finish of first 19 miles to perfection finishing
20 feet from gates, walked up to start line and met DenisB who was doing
practice 10 k pace to fast for me. So instead lined up Toulouse and MRSMC
Who was doing easy run before Terenure 5 mile. So we all ambled around
having chat, absolutely cracking morning, then Into cafe for cake which another
park runners wife had bought to celebrate his 50th run also, nice to catch up
with FBOT, ferris, MurphD, AQuinn, MRSMc, Toulouse and all other park run crew
helping out.

Splits 9.09,9.02,9.02,8.57,9.00,9.09,9.05,8.50,8.55,7.43,7.55,7.41,7.40,7.43,7.45,7.54,7.55,7.47,7,47,9.17,9.42,9.23.


Sun 15th

5.33 55 mins 10.30 recovery


Nice run this afternoon mostly in grass, after enjoyable day spectating at Terenure 5 miles, plenty of boardies and club members running to day
including MrsG, MRSMc, annap, FBOT,HelenAnne, not a good day at races all round seemed to be lot of suffering bodies, but couple of pb's as well with some other park runners so some smiling faces none the less. Well done to Raheny winning Men's team.

Murph_D

Nice LR there, G - actual MP will feel easy after that. Good luck with the Weds 14-miler.

Congrats on the 50 parkruns too. Hope to match that this week myself.

Kennyg71

Murph_D wrote: »

Nice LR there, G - actual MP will feel easy after that. Good luck with the Weds 14-miler.

Congrats on the 50 parkruns too. Hope to match that this week myself.

Thanks D, depending on match time Saturday morning might get down to
see the 50th.

Firedance

Well done on that 22 with stuff, what a super way to celebrate your 50th parkrun

The very best of luck with the mp run midweek G, have you lined up company?

Kennyg71

Firedance wrote: »

Well done on that 22 with stuff, what a super way to celebrate your 50th parkrun

The very best of luck with the mp run midweek G, have you lined up company?

Thanks AM, it will be early start so will do solo, have done all runs solo this
year so it's not something that really bothers me, maybe I'm being over confident but while knowing it is hard session, it hasn't really given me much
concern as things have been generally going well, hope doesn't come back to bite after saying that:)

Firedance

Kennyg71 wrote: »

Thanks AM, it will be early start so will do solo, have done all runs solo this
year so it's not something that really bothers me, maybe I'm being over confident but while knowing it is hard session, it hasn't really given me much
concern as things have been generally going well, hope doesn't come back to bite after saying that

It won't!!! you're right as you said you've done all solo to date and as marthastew always says you've to run the marathon solo so its good not to overly rely on company.

Kennyg71

Tues 17th

6 miles 9.14 avg 55.24 mins

Early morning run nice mild morning around local loop, easy run
nothing to exciting.

Wed 18th

14 miles 7.52 avg 1.50 hrs

Out just after 5.30 in morning and not great sleep, fairly restless night.
Plan was 14 miles at MP, plenty of these type of runs in the program so
wasn't paticuarly worried about this run. Plan said keep steady and should,
not be flogged by the end. Pace was little to fast at start and took a few
miles to settle, run was from clarehall up through Baldoyle and up to
Sutton cross then up along coast, up Alfie Byrne rd, around back of fairview
park, back up Malahide road to home, lovely morning bit of breeze in face
all along coast but nothing major. Defiantly not a run I was wishing to come
to an end, had that concept in my head all way trough run and assessed
periodically how I was and felt fairly controlled and probably getting to the
stage where I'd have to start working little harder at end but that is to be expected.
On the day I will go with 3.30 pacers so will not have to worry about pace,
and have been running comfortably slightly faster so I am pretty confident
after this run. Fueling was scoop of isogloucose in pint of water about 15 mins
before I set off. Legs felt fine after run no stiffness or soreness, right knee
still little niggly when finished and left Achilles will need to be looked after
over next couple of weeks, but with reduced training and plenty of TLC should
all settle down.

Splits 7.42,7.39,7.39,7.45,7.48,7.51,7.48,7.53,7.55,7.55,8.03,7.54,7.57,7.51
7.53,7.50.


Thurs 19th

5.33 miles 56 mins avg 10.34


Recovery run with the dog mainly in grass, nice evening for a run, kept really
slow, apart from Achilles felling little niggly legs felt good, no after effect of
yesterday run.

Firedance

You nailed that G!! Fantastic roll on cork, excited too see how you go on the day

laura_ac3

I can't believe you didn't mention the strange cyclist shouting at you on the malahide Road

Kennyg71

laura_ac3 wrote: »

I can't believe you didn't mention the strange cyclist shouting at you on the malahide Road

Hadn't a clue who it was all dressed in high viz and helmet on, see why not
great at race reports crappy memory.

laura_ac3

Kennyg71 wrote: »

Hadn't a clue who it was all dressed in high viz and helmet on, see why not
great at race reports crappy memory.

Nah that's OK, happens the whole time. On the bike you've usually gone past before people even register you. And the Hi viz doesn't help

You looked in good shape for the end of the run, nice job.

annapr

Great stuff, G, you nailed it and you're finishing all these runs going UP the Malahide Rd, that's a good drag and that will really stand to you. You're making it sound easy!!!

Murph_D

Good one G, you're in excellent shape if you did that as effortlessly as you made it sound. All about getting there now, look after that Achilles.

tailgunner

Great session, well done!

Kennyg71

Firedance wrote: »

You nailed that G!! Fantastic roll on cork, excited too see how you go on the day

Thanks AM and yes roll on Cork.

annapr wrote: »

Great stuff, G, you nailed it and you're finishing all these runs going UP the Malahide Rd, that's a good drag and that will really stand to you. You're making it sound easy!!!

Thanks Anna, went really well, looking forward to start line now.

Murph_D wrote: »

Good one G, you're in excellent shape if you did that as effortlessly as you made it sound. All about getting there now, look after that Achilles.

Thanks D, went really well and was conscience of not being flogged at end
and could have happily kept running, wasn't thinking in frame of getting to
the end of 14 miles but still 12.1 to go. All seems to be coming together
at right time. Achilles always bothers me and has for years, have learnt to
manage it, just been few heavy weeks but taper will sort all:)

FBOT01

Nice going G. Make sure that the TLC over the next few weeks includes plenty of sleep. Getting to the start-line well rested will ensure you get to enjoy the full benefit of some great training to date.

jake1970

You are flying it G, enjoy the taper:)

Mrs Mc

Well done G it's all going great not long now