GK training log

Kennyg71

Tues 29th Nov

5.3 miles easy

Run home from work cool enough evening.


Wed 30th Nov

5.3 miles easy

Run into work, little milder than Tues kept easy effort.

Sat 3rd Dec

13.1 miles 1.47.02 8.11 avg

Ran Waterford half with a friend, with a view to passing 1.45 didn't go quite
to plan as he ran out of steam in mile 11, so slower last 3 miles,on target up
till mile 10, but think few long drags before hill at 10 seen him run out of steam
at the end, he ended up with small 7 sec pb but said it was a worse experience
than Marathon. For me more on endurance side, slowest half I have ran, so
really comfortable all way around and helps to continue with endurance building.
Great event may come back and race next year.

Sunday 4th Dec

4.7 miles easy recovery run 9.33 avg

Afternoon spin around local route, nice mild afternoon and no ill effects from
yesterday, late night with few glasses of wine then up to do marshalling at jnr
Parkrun, so was little tired but managed to convince myself it would do me good.

tang1

Decent week G and nice endurance builder with the Waterford Half, keep her going.

Kennyg71

tang1 wrote: »

Decent week G and nice endurance builder with the Waterford Half, keep her going.

Thanks B, hopefully get bit speed back over next while, good running yourself
yesterday.

Mrs Mc

Nice one G sounds like a good outing the hats looked good

Kennyg71

Mrs Mc wrote: »

Nice one G sounds like a good outing the hats looked good

It was A, sorry you couldn't make it hope your feeling better.

Kennyg71

Tues 6th Dec

5.3 miles easy

Run home from work no watch easy pace, nice run weather not as cold.

Wed 7th Dec

5.3 miles easy

Run into work nice easy pace again, even warmer this morning, no watch
on these runs just keeping easy pace. Was thinking about tomorrow's session
on way in and legs became heavy, mind is a strange thing when you turn it to some thing you are little worried about it starts to play with the body, took head
back to presant and all good,

Thurs 8th Dec

9 miles with 6x1 mile at 10k pace off 3 mins recovery w/u & c/d
McMillan has me at 7.07 for 10k off last 5k of 21.20 & 1 mile repeats at between
6.57 - 7.15 pace, but intention was to keep closer to 7.07.

This was first session with any speed in a while so was kind of dreading it, it is
from McMillian faster 10k post, which is 8 weeks long alternating with 400m at
5k pace every other week and a 5k at week 4 I think. Did this around Raheny
winter series loop but taking in slightly longer route to take in start point of Raheny 5 but in reverse because road has a more gentle climb. Started off great
and surprised that first mile cruised in 6.54 no bother and second mile 7.01 did
not have to push for pace, got recoveries little wrong and was hanging on and
making deals with myself for last 2, but recovered quite quickly and had 4.5 HR recovery walk on Friday afternoon around Dundrum :eek:

Mile splits 6.54 1.54 recovery, 7.01. 2.19 recovery, 7.07 2.01 recovery
7.10 3.04 recovery, 7.15 2.47 recovery. 7.15 1.1 mile recovery

Sat 10th

4 miles approx including park run 22.08

On advice of FBOT ran this with no watch, wanted to run controlled and not
having to push to keep pace on watch, lined up about 4 rows back and started
off easy and slowly picking things up to a comfortable pace and picking people
off as I went, only passed by 2 people in whole run and passed loads all way from start to finish, 2 fellows who passed me I think on same stratagy as one guy I know usually finishes around 18-19 min mark. Seemed to have locked on to
pace from Thurs run and felt like I cruised around, put dart in for last 200.

Sun 11 th

10 miles LR 9.06 avg

Run from black banks up to summit and back, hooked up with 4 other runners
for this run, breezed along with company, seen Singer on way up as we hit Sutton
Cross.

Signed up for Raheny 5 and Ballycotton 10, so hopefully all going well should
get there in good shape.

tang1

4.5 hours around Dundrum, you should be canonised for that!!!

Bungy Girl

tang1 wrote: »

4.5 hours around Dundrum, you should be canonised for that!!!

Was going to say...that sounds a lot tougher than the session :eek:

Kennyg71

Dundrum deffiantly harder than session, will keep it in mind next time as motivator:D

Kennyg71

Tues 13th

5.3 miles easy

Run home from work cool evening no watch.


Wed 14th

12.5k easy 9.30 avg.

Ran into work left house just before 6.30 had planned on 10x400 along coast at
Wooden bridge, lashing rain so when I took jacket off realised I was already soaking wet decided just to put jacket back on and continue on into work, was
freezing for most of this run.

Thurs 15th

8.74 km inc. 10x400 200m jog recovery 91-95 sec per rep

Had to drop car to nct after work, had intended leaving these till Friday after
Wednesday failed attempt, but had gear in work so left a little early,late night
on Wednesdsy and big Chinese for lunch so not great prep. ran these in stretch
of road on Raheny along road relay route. After first 4 I was on 120m walk recovery combination of tiredness and curry, but probably same time wise as
200 m Jog. Not ideal running on road, even tough quiet enough road, played
chicken with a few cars and had to jump onto path so messes up rythem a bit.

1. 412m 1.31 2. 404m 1.33 3. 406m 1.36 4. 409m 1.33 5. 417m 1.37
6. 411m 1.32 7. 402m 1.33 8. 406m 1.35. 9. 405m 1.35. 10. 413m 1.30

Sat 17th

4 miles approx inc. park run 21.39

Mile warm up, legs feeling bit heavy, lined up about 7 rows back, plan same as
last week run with no watch, run hard but not racing, started off with one of
training buddies from DCM last year, start nice and easy bit of a chat for first
half mile then start to pick up pace and as last week picking small groups ahead
accessing how effort felt and moving on, felt on par with last week effort wise
despite having bit of cough at moment, breathing fine all way around, but legs
felt really heavy. Would be nice to have look back at splits if was timing but I
always find even with best intention, even if I had said will ignore watch, I will
look at it if it's on, but good to get a feel for pace myself.

Sun 18th

12.9 km 8.30 per Mile avg

Ran from house to jnr parkrun for some volunteering with annapr and MurphD
Nice morning, late to bed and bottle of vino so got up little later than expected
so had to cut run little short, also severe case of Paula's in last MP mile had me
running and clenching looking for toilet in DCU :eek:
Reminder not to get up late and straight out door to do LR, most uncomfortable
Last mile ever. Also have to reset watch as measuring in km, but timing in miles
due to changing for session.
9.34,9.00,8.48,8.29,8.21,7.52,7.56,8.10.

tang1

Brave man doing 400's after a feed of curry!!!!

Kennyg71

tang1 wrote: »

Brave man doing 400's after a feed of curry!!!!

Wasn't the plan, just opertunity came up to do them and being time of year
you don't know what will come up day to day. Defiantly wouldn't have had
such big lunch if I had planned them.

annapr

Was wondering why you looked so relieved when we saw you at Albo Jnrs :pac:

Mrs Mc

Too much info G !!!

Kennyg71

Fri 23rd

15.7 k @ 5.19 per k
First run of week feeling bit crappy so no real humour of running this week busy in work and at home, set alarm few morning but just turned over for another hour instead. This was session day so made effort to drag myself out early a little after
6am, quickly became slog. Session was 2milss@ 10k with 5 min recovery, then 4x1 mile with 3 min recovery. Bit of disaster from start but slogged it out.

2 miles 7.23,7.29. 1x4 7.40,7.22,7.35,7.27 not one mile on pace but was fooked

Sat 24th

9.3k including park run with youngest, nice easy trip around in32 mins. Plenty of
of bodies for Christmas Eve.

27 Dec

7.42 k 5.15 per km

Quick spin around block,

28 Dec

5.4 miles home from work, easy pace no watch, nice evening,best run in a while
Felt good. But was really easy pace.

29 Dec

8.35 km @ 5.15km

Run into work was up late started easy and picked up a bit, was sweating and
breathing way to heavy, after couple of MP miles so not exactly Haring it.

Fri 30th

Visit doctor and have infection in bottom left lung, so on antibiotics and steroids,
Get a few of these a year with my doggy asmatic lungs, contrary to popular
wisdom continuing to run and get rid of crap works better for me. Would spend
Good part of winter doing nothing otherwise.

Sat 31st Dec

Pacing Saturday in ST Anne's, had 5 k race on plan, but went to St Anne's and
decided to see if could hang on to FBOT for 22 mins, with half lung not working
Was working way to hard, so hung back 20 m or so in second lap but managed
to get ahead just before finish. Didn't feel great at end of this.

1st Jan

2 park runs and jog between them. 14.6k

Ran st Anne's with youngest where she got pb of just over 30 mins, she was bit
disappointed that her mother beat her, after saying her mother was a slow coach
lesson learnt

Ran to fr collins for first park run outside st Anne's took handy for first two miles
then picked up in last km or so.

Monday 2nd

4K quick recce of cross country course.

Friday 6th

8.51k @ 5.45

Rested for week to try get to x/c feeling in some kind of form, finished antibiotics
yesterday. Intention to do a few easy miles but had brain fart and decided to add in some strides to loosen legs up, only succeeded in aggravating hamstrings and
nearly going splat over curb, strides at 8.30 pm in evening, wet and cold not brightest idea.

107m 19sec , 125m 22 sec, 124m 22 sec, 106m 21 sec (curb trip and nearly splat on face I'm sure traffic had a laugh. 126m 22 sec, 123m 23 sec. 70sec
or so jog recovery.

Sun 8th

6k

Masters cross country, first ever X/C outing going to be a PB, got to park early
enough to find was not on list, part of me went phew and part disappointed, but
there was a few spare numbers and I was not going to be in reckoning anyway
so got a number and went for bit of warm up with Donington & FBOT, both doing
XC debut for Raheny, lots of other boardies out today running and supporting
Ferris, Murph, annapr, Laura ac, red runner, Bunggy girl,helenanne.

Lined up good bit back fairly relaxed and we where off, had an eye on runners
I would hope to tail onto but they hared off, and in my head I decided on a conservative start, wasn't sure if legs or lungs where going to be at races, so
settled at conservative pace getting passed by plenty, but once settled did
not loose to much ground, had 12mm spikes think they where a little long as
could feel they hampered a bit on non grassy parts of which there where quite
a few, if solely grass they would have been great. Race passed in a bit of blur TBH
probably not in best of shape as I'm sure plenty of others weren't after Christmas
remember thinking in lap 2 I was not breathing near as hard as a lot around me
but did not want to blow up and limp to finish putting myself off for life, I think
over all I worked pretty hard on last two laps, had plenty in the thank to give
a good push over lady 300 or 400 M and finished well, never looked behind once
only ahead, but way out of my debt in running terms, with such great running
talent in my age group and above. Great experience and would defiantly like to
do again. Not sure of time or place, not sure it's even timed but I'm sure will find
it some where. Finished 221 just found out.

Ps really well run and supported as usual by all at Raheny

annapr

Well done today Gary! Can't believe you were doing all that running on antibiotics and steroids!! Prob should have been just easy and not too much. Hope the infection is well gone now.

Wubble Wubble

Fair play for getting out! Where did you finish?

Kennyg71

annapr wrote: »

Well done today Gary! Can't believe you were doing all that running on antibiotics and steroids!! Prob should have been just easy and not too much. Hope the infection is well gone now.

Don't think would have made great difference to day, well over worst, but
probably not last as Molly coughing all over me at moment and have to say
running really has improved how severe I get them by being able to keep lungs clear, good few really early nights this week helped, even got to bed at 8.30
one night and didn't wake till 7 next morning so think that helped.

Kennyg71

Wubble Wubble wrote: »

Fair play for getting out! Where did you finish?

Not to sure probably a few behind you, I could see Murph a bit further up
shoot from me as well.

annapr

Kennyg71 wrote: »

Don't think would have made great difference to day, well over worst, but
probably not last as Molly coughing all over me at moment and have to say
running really has improved how severe I get them by being able to keep lungs clear, good few really early nights this week helped, even got to bed at 8.30
one night and didn't wake till 7 next morning so think that helped.

Not so much today but the usual advice around here is that antibiotics can take a lot out of you and should only do easy running while on them....

Bungy Girl

Jeez, G, sounds like you've been through the wars, hope it clears up for you soon. Congrats to M on the PB, and well done to G for holding her off .

It was tough out there today, no doubt about it, hard enough in full health, never mind with less than your usual lung quota!

Mrs Mc

Wow G didn't realise you were so sick thought it was just man flu. Well done today either way was a great event.... was glad to be supporting however and not running mind yourself.

Kennyg71

Bungy Girl wrote: »

Jeez, G, sounds like you've been through the wars, hope it clears up for you soon. Congrats to M on the PB, and well done to G for holding her off .

It was tough out there today, no doubt about it, hard enough in full health, never mind with less than your usual lung quota!

More or less settled now, found that tough today, you xc folks are a hardy bunch.

Kennyg71

Mrs Mc wrote: »

Wow G didn't realise you were so sick thought it was just man flu. Well done today either way was a great event.... was glad to be supporting however and not running mind yourself.

Thanks A, all part of winter:)

Annie get your Run

Well done on your XC debut! even more so with a gammy lung :eek: did you catch the XC bug??!

annapr

Annie get your Run wrote: »

Well done on your XC debut! even more so with a gammy lung :eek: did you catch the XC bug??!

He did look a bit sick in the fourth lap :pac:

Murph_D

FFS, finishes a few places behind me on one lung. Time for me to hang up the spikes. :pac:

Kennyg71

Annie get your Run wrote: »

Well done on your XC debut! even more so with a gammy lung :eek: did you catch the XC bug??!

Enjoyed once finished and would like to do again.

Murph_D wrote: »

FFS, finishes a few places behind me on one lung. Time for me to hang up the spikes. :pac:

You finished way ahead of me, but that's not unusual anyway, looked at where a
few lads finished from club that not to sure would normally finish a million miles
away on the road, so think we where both way off pace.

Kennyg71

Been bit of crappy few weeks running wise, lungs packed in again after
X/c probably wasn't really recovered from chest infection and have had a
Cough hanging around ever since, took couple of weeks rest and tried couple
of runs and as soon as I pushed pace lungs packed in. So have decided to
start back easy running as I can run and cough without missing a stride
at about 9 min pace. Haven't really seen any benefit from not running every
Cough or cold that enters the house I pick up anyway. Only goal for this year is
to get back on Marathon horse again for DCM 2017. So hopefully will see some
Consistency creeping back in and get fit enough to start training over the Summer.

So first week back

Tues 7th

Easy run home 5.4 miles 9.05 avg

Freezing cold cough and snotted all way home.

Wed 8th

5.4 miles easy 8.59 avg

Run into work Baltic, good bit of coughing. But able to tick along.

Sat 11th

4 miles including easy park run 27 mins

Ran easy park run, ran around with red runner doing a recovery run after his
Speed session. Back to GAA so no time to hang around after easy jog back to
Car.

Sun 12th

6.5 miles Avg 8.58

Out at Jnr park run, then communion mass and then out to Lunch, visiting etc
So at 8.30 pm looked out feeling tired and crappy and weather was crap, but dressed like an artic marathoner got out, hopefully will settle into few better
Weeks, with slow runs till body decides to start cooperating again, or give up
altogether.

Bungy Girl

Kennyg71 wrote: »

I can run and cough without missing a stride
at about 9 min pace.

That is impressive multi-tasking!

Seriously though, I hope the cough clears and you're able to get a good routine going again soon.