GK training log

Kennyg71

Bungy Girl wrote: »

Kennyg71 wrote: »

instructed not to log this pity run by Mrs, but

Careful now :P

Add your reply here.
I am quoting Gill directly, her words not mine

Kennyg71

Jan 6th

5 miles
Raheny winter Series again tonight, 1 mile w/u 3 mile tempo 1 mile c/d, did this one with 7.15 mile on watch, set off bit fast, watch beeped ahead of pace and settled into nice comfortable pace for 3 laps, with 2 runs in legs from yesterday was easier to take handy except for last 100m to which put bit of spirt to finish just a head of runner who had been 20m ahead for 3 laps, just to check if I could . Finished very comfortable and kept as tempo as planed.
1 mile w/u
Mile 1 7.13
Mile 2 7.25
Mile 3 7.07
1 mile c/d
Bit of tightness of late so Physio apt for Monday.

Firedance

Kennyg71 wrote: »

spirt to finish just a head of runner who had been 20m ahead for 3 laps, just to check if I could .

love that, you had to really didn't you

HelenAnne

Well done, G!

Sorry for sandbagging last night - I think you're right, some of my twinges must have been in my head (nerves before Sunday's XC!).

How are your calves? I meant to say last night, I filled a bath with freezing water and got into it last week. I thought I was going to have a heart attack, but it really helped my aching calves (they were really sore for a full week after the Fat Turkey!)

Well done last night; v well paced!

Kennyg71

J

HelenAnne wrote: »

Well done, G!

Sorry for sandbagging last night - I think you're right, some of my twinges must have been in my head (nerves before Sunday's XC!).

How are your calves? I meant to say last night, I filled a bath with freezing water and got into it last week. I thought I was going to have a heart attack, but it really helped my aching calves (they were really sore for a full week after the Fat Turkey!)

Well done last night; v well paced!

Add your reply here.
Thanks Helen, still tight, may try ice bath, Physio apt booked. Well done on win, I'm sure you'll have great Run Sunday, your getting back to top Form well done.

Kennyg71

J

HelenAnne wrote: »

Well done, G!

Sorry for sandbagging last night - I think you're right, some of my twinges must have been in my head (nerves before Sunday's XC!).

How are your calves? I meant to say last night, I filled a bath with freezing water and got into it last week. I thought I was going to have a heart attack, but it really helped my aching calves (they were really sore for a full week after the Fat Turkey!)

Well done last night; v well paced!

Add your reply here.
Thanks Helen, still tight, may try ice bath, Physio apt booked. Well done on win, I'm sure you'll have great Run Sunday, your getting back to top Form well done.

Kennyg71

Firedance wrote: »

Kennyg71 wrote: »

spirt to finish just a head of runner who had been 20m ahead for 3 laps, just to check if I could .

love that, you had to really didn't you

Add your reply here.
Just can't help it, internal conversation just finish nice & relaxed, then bet you couldn't catch anyway, bit mad what goes on in your head

Kennyg71

9th Jan

Voulentering at Park Run this morning,
Really big turn out, lots of happy smiley runners. Then off to do Club session with MrsG, she now has the bug for these, fight to see who had to collect the kids
I won so got the job

So only got 4 in while MrsG stayed for full
8. Coach said 300/400 alternating, BG, Anna & LauraA/C passing and give bit of ribbing. Went well except for lack of reps.

1k w/u + 10 mins dynamics 2x 300 &
2 x 400

300 52 sec
400 81 sec
300 58 sec
400 82 sec
No cool down, had to run

Kennyg71

10 Jan
8.4 miles. Avg 10.16

Out this evening along coast with MrsG, she's trying to get running mojo back, lot slower than would have liked, but with bit of lingering cold,late night due to overnight guests and Saturday session in G legs, tried pushing run on couple of times,but not a lot of response. Ran from Raheny up coast and turned up towards summit but veered off towards a Howth rd, just before first climb. MrsG got a case of the Paula's so had to make impromptu stop at Marine on way back, very slow uncomfortable mile till we got there.
Cold out there this evening, got bit of a chill, will have to layer up if doing any more of these, never warmed up on this run and notice left Achiles hurting, as pace slows, think all running form went out window, got in few bursts of backwards jogging along coast for hammys, but other than company, run not that enjoyable.

FBOT01

Kennyg71 wrote: »

10 Jan
8.4 miles. Avg 10.16

Out this evening along coast with MrsG, she's trying to get running mojo back, lot slower than would have liked, but with bit of lingering cold,late night due to overnight guests and Saturday session in G legs, tried pushing run on couple of times,but not a lot of response. Ran from Raheny up coast and turned up towards summit but veered off towards a Howth rd, just before first climb. MrsG got a case of the Paula's so had to make impromptu stop at Marine on way back, very slow uncomfortable mile till we got there.
Cold out there this evening, got bit of a chill, will have to layer up if doing any more of these, never warmed up on this run and notice left Achiles hurting, as pace slows, think all running form went out window, got in few bursts of backwards jogging along coast for hammys, but other than company, run not that enjoyable.

TBL would have a field day around these parts. Good thing I don't share his puerile sense of humour

annapr

FBOT01 wrote: »

TBL would have a field day around these parts. Good thing I don't share his puerile sense of humour

I was wondering if you could resist!!!

And G, that wasn't ribbing yesterday, it was encouragement!!

Kennyg71

Jan 12th

6 miles GA 49 mins avg 8.09

Took watch bit over half mile to get going this morning, maybe as tired as I was getting up. Dog with upset tummy crying to get out twice in middle of night, thought kids where bad. Bar 2 stretches of half mile or so with icy breeze , mild enough in cover. No time set on watch so ran at comfortable pace, with Physio last night and got some excerises to do, hamstring has mild strain, so another set of excerises to work on, he also wrang crap out of Achilies, so little tender for first couple mins of run, then didn't notice and no ill effects after. Really enjoyed run, had contemplated kicking till this evening, missed all the rain during run, so glad I got out.

Recorded splits
8.19
8.01
8.03
8.08
8.07
3.53 0.46 mile

Kennyg71

13 Jan

5 miles easy avg 10.12

Ran Raheny 5 loop, with MrsG & MrsMc
Cool enough out tonight. Run sped by with chat allway round, bit of easier pace with Winter series on week off. We even did sprint finish to imaginary finish line.

Slow first mile then eased into run, Company the best as usual.

Splits
Mile 1 10.44
Mile 2 10.18
Mile 3 10.04
Mile 4 9.51
Mile 5 10.02

Mrs Mc

Kennyg71 wrote: »

13 Jan

5 miles easy avg 10.12

Ran Raheny 5 loop, with MrsG & MrsMc
Cool enough out tonight. Run sped by with chat allway round, bit of easier pace with Winter series on week off. We even did sprint finish to imaginary finish line.

Slow first mile then eased into run, Company the best as usual.

Splits
Mile 1 10.44
Mile 2 10.18
Mile 3 10.04
Mile 4 9.51
Mile 5 10.02

Yes great company G always makes the run pass by much quicker and the pace is more like what I should be doing for easy pace although prob way too slow for you. Sprint to imaginary finish line was funny

aquinn

I found our 10 miler, it's perfect. Lovely and local.

Kennyg71

aquinn wrote: »

I found our 10 miler, it's perfect. Lovely and local.

do tell

Kennyg71

14 Feb

Aprox 6 miles 8.31 avg

Watch not co-operating again tonight, about mile in before decided to join the run. Session was 10 min w/u 5x4 mins at 10k pace and 3 min jog in between.

Got out straight after work as if I sat down, don't think I would have got back up, late night last night, alarm went off at 6 this morning but body wouldn't co -operate. Really cold out tonight, even bit of snow. Watch set for 7.05 mile pace, started each pace run about 10 sec before end of each recovery to get up to speed, hard keeping pace for first two, last 3 bit easier once well warmed up.
Not sure why so hard to hit paces, you can sustain in race over longer distance, maybe cold, or frame of mind, as gave myself loads of reasons to knock on head while driving home.

Bungy Girl

Kennyg71 wrote: »

14 Feb

All this and time travel too. Impressive.

aquinn

Brian Boru 10 mile on Easter Monday.

Reset the watch G to help with satellite. The old 'have you tried turning it off and back on again' normally works.

Kennyg71

aquinn wrote: »

Brian Boru 10 mile on Easter Monday.

Reset the watch G to help with satellite. The old 'have you tried turning it off and back on again' normally works.

Add your reply here.
Raheny run that race, so Defianatly signing up, there is a half in Limerick at start of May, may look at that as well.

aquinn

Kennyg71 wrote:

Add your reply here. Raheny run that race, so Defianatly signing up, there is a half in Limerick at start of May, may look at that as well.

Good, just make sure they don't have you marshaling.
Limerick?
I was looking at Wexford or Longford.
Would love to use the Wings for Life but it's May 8th so too late. Might be useful for a long run though.

Kennyg71

aquinn wrote: »

Kennyg71 wrote:

Add your reply here. Raheny run that race, so Defianatly signing up, there is a half in Limerick at start of May, may look at that as well.

Good, just make sure they don't have you marshaling.
Limerick?
I was looking at Wexford or Longford.
Would love to use the Wings for Life but it's May 8th so too late. Might be useful for a long run though.

Add your reply here.
Longford & Wexford look like they are latter in year, what dates where u looking at.

aquinn

Replying here:

I had 6 weeks as the week ending 24/04 so thanks to this very handy thread I found the 10 mile and half?

http://www.boards.ie/vbulletin/showthread.php?t=2057523175

Royal Canal Ultra/Marathon/Half/10k, Longford 25.4.16. I thought the Wicklow Gaol break HM was on too but can't see that now.

Wexford is the week before on the 17th?

Murph_D

Bungy Girl wrote: »

All this and time travel too. Impressive.

Hope he didn't forget Mrs K's valentine card.

Kennyg71

Murph_D wrote: »

Hope he didn't forget Mrs K's valentine card.

have forgotten wedding anniversary on more than one occasion, so Valentines day has no chance:eek: although twice in 20years not to bad, that's my story anyway:pac:

Kennyg71

16 Jan

Volunteering at park run this morning with MrsG, MrsMC and FBOT also on finish line duties. Lots of happy runners this morning, over 460 including lots of first timers. Ran really late this morning with volume of runners, so not much time for catch up after.

Late getting to session this morning so only about 1/2 k w/u running to start line
10 mins of dynamics and 8 x 300m, good session this morning group expanding every week. Only 45 sec recovery and walk from finish line across green so seemed to be lining up straight away, love these as really feel like good mornings work. Session on grass this morning so one really slow turn no grip in runners. Little over 1 k c/d with MrsG , who really getting running mojo back.

1 59 sec
2 61 sec
3 60 sec
4 62 sec
5 63 sec
6 60 sec
7 61 sec
8 62 sec

Dubgal72

Bungy Girl wrote: »

All this and time travel too. Impressive.

I teach my novices well

Edit, deadly session, you're flying. Definitely a fast twitcher!

Murph_D

Great session G. Saw ye doing this as I was finishing off a few post-parkrun Kms. Looked like fun - i wanted to join in!

Kennyg71

Dubgal72 wrote: »

Bungy Girl wrote: »

All this and time travel too. Impressive.

I teach my novices well

Edit, deadly session, you're flying. Definitely a fast twitcher!

Add your reply here.
You certainly did, couldn't have got better mentor.

Kennyg71

Dubgal72 wrote: »

Bungy Girl wrote: »

All this and time travel too. Impressive.

I teach my novices well

Edit, deadly session, you're flying. Definitely a fast twitcher!

Add your reply here.
You certainly did, couldn't have got better mentor.