GK training log

Bungy Girl wrote: »

Yeah, I hear ya on that tempo session. I was much more in tune the second time around so maybe give it another shot. It's useful for pace judgement but you can't go too far wrong by making it an effort-based session. I'd say with practice you can learn to hit those paces by feel. Make Dubgal proud

It's a good session just really bad planning. Will give another go, much more enjoyable than straight 20-30 mins at same pace.

Tues 1st Nov

5.3 miles

Run home from work without watch, nice run steady pace with fast finish, lovely
Evening for a run.

Wed 2nd

5.3 miles 8.49 avg

Good run into work 6am, felt good unlike last couple morning runs.

Fri 4th

6 miles about 50 mins

parked up at yacht pub in clontarf on way home, ran up to thunders and up to Sybil hill turn for Raheny down by st Anne's a long water mill, back up coast to
Collect car, good run apart from head wind for mile or so after wooden bridge.

Sat 5th

5 miles including running with Mrs kg who asked me to pace her as she isn't feeling love for running at mo, note to self In future she was only looking for
someone to feel her pain not really looking to be paced or encouraged, well not
from me anyway:)

Sun 6th

12.2 miles 8.36 avg 1.44.52

Decided on progression run 3 miles steady, 3 miles MP and 3 miles HMP, 3 miles c/d turned into bit of regression run, steady and MP miles felt comfortable,
started HMP miles and running really comfortably along sea front and second mile
Began at wooden bridge heading for ST Anne's, hit bumpy path and about 30
cyclists on a jaunt taking over path and roads completely lost rythem and
just couldn't get head back into run, what felt managble was now a chore, but
On upside 12 miles under the belt and was probably overreaching on HMP miles
considering training hasn't been great.

8.53,8.35,8.35,7.57,8.01,7.57,7.34,7.56,8.04,9.56,9.57,9.39

Signed up for ginger bread half and Waterford half, no real expectations for
either, just run and see how it goes.

Tues 15th Nov

7.34 miles 1.05 hrs avg 8.55

Easy run Tuesday out about 45 mins after big feed, freezing cold
Had to drag myself out the door. Not to bad once out.

Thurs 17 th

5.57 miles 8.53 avg 49 mins

Another late run shortly after dinner, did about 6-7 20 sec strides but
felt like I was going to get second helpings so gave up strides and ran easy.

Friday 18th

3.97 miles 8.16 avg 32.50 mins

Stopped on way home quick loop of St Anne's reverse of Raheny 5 loop, felt
good time drifting into 6.40 miles on second mile felt easy but slowed off
kept run at steady pace.


Sunday 20th Nov

15 miles including Ginger bread half

13.1 1.42.19 mins 7.49 avg.

Early night about 10.40pm, but awoken by eldest with no key at 12.30, then
Youngest paid visit at about 2am, so not great night, but during week sleep was
Not to bad.
Arrived way to early only took about hour down, so one of first in and registered
Went to sit in car for while not much going on this hour on Sunday morning
about 9.40. Went to use loo at reg point stomach giving bit of issue not some
thing that usually bothers me. Went in for cup coffe and read of newspaper
in local Spar to kill some time.
Started warm up about 11.10 about 2 miles and few dynamics, absolutely freezing this morning 0 degrees. Got ready and headed to meeting point
for briefing at 11.45 two more loo trips had me worried, but never bothered
On run.
No real plan for this till I got there and decided would start in behind 1.40 pacers
and take race as it came.

Mile 1-4

Start off on slight incline for first mile and then settles into fairly flat, feeling
Really comfortable but running little fast had considered backing off but, was
feeling good so went with it.

7.29, 7.23,7.30,7.31

Miles 5-8

Pacers slowed and we where running about 8.16 when looked at watch, was
feeling really easy so I pushed on past group, lot of drags and few small hills
Felt really good till about mile 7 and starting to feel effort. Tought to my self
will I back off but another runner got on my shoulder and pushed along for
next mile or so.

7.31,7.36,7.39,7.39

Mile 9- 13.1

Pace group caught up about end mile 9, could hear them coming for a while
and when they caught up, Pacers said tuck in but my goose was cooked and
I didn't even try, about mile 11 was passed by another 1.40 pacer who said
he had held on with slightly slower group who had gone out back door and if
I stuck with him target still on sped up for about qtr Mile but TBH had given
up mentally on time at that stage and just wanted to get it done. Ran rest of
run on my own but all training runs are on my own so it had no effect mentally
as I am used to running like this. Was passed by 3 runners along this section
never a thought to up effort, just happy at comfortable pace I knew would see
Race out. About 500 m to go passed by 3 more runners running together, they
offer some encouragement but let them go, about 200 m to go hear patter of
feet again and decided I would finish out without any one else passing do upped
effort and job done.

7.54,7.56,8.24,8.27,8.20,6.52 for last bit.

Recovered fairly quickly, coffe, banana, and couple biscuits. Well run event everything happened very efficiently, Pacers introduced to fanfare and you
join up with your group and walk to start. Very friendly crowd and would recommend race to any one, probably got about as much as I expected out
of the day apart from a couple of glorious miles when I tought you got this
but lack of miles and endurance is not made up for by enthusiasm.

Singer wrote: »

Not a bad race at all there. A few tough miles at the end, but no doubt a good effort and benchmark for future improvements

Great to see you back racing!

Thanks B, plenty to work on but good to get race under the belt, to see how
Unfit I've become:)

Killerz wrote: »

Well played Gk, nice to see you back racing, good platform there to work off.

Thanks J, unfortunately not as naturally talented as you, so will have to get my
arse in gear and start to really work:)

Bungy Girl wrote: »

Belated congrats on your racing comeback, G. A good opener for sure and a wise analysis. Do you think the outcome would have been any different if you had stayed with the pacers rather than pushed on ?

Thanks G, Think it would have made a difference, had look back at last few
weeks training and could see was finding hard to hit HMP pace from earlier
in year, I rekon if I had been bit more conservative earlier may have hung
on at the back, while not really hilly, it was a good few drags and small hills
which in hindsight attacked to aggressively, last few miles where much flatter,
but having said that it was more about seeing where I was and no point in
being to comfortable, I think if it was a target I had trained for specifically
may not have given in as easy, but early on pace felt really comfortable and decided to push
I have only done 2 other half Marathons, which were off Marathon training cycles and would have been in much better shape going into them and would have been more confident going into them.
I see you are putting in few MP miles during runs are you thinking off a Marathon yourself.

Bungy Girl wrote: »

Ha ha.

No.

you don't sound to sure:D