GK training log

Kennyg71 · 04-04-2017 09:53PM

Singer wrote: »

Good stuff! Nicely raced too.

Thanks B.

Mrs Mc · 05-04-2017 07:08AM

Kennyg71 wrote: »

Thanks A, you seemed to have located your mojo on Saturday, no hanging around

Was trying to keep up with PJD !!!

RedRunner · 05-04-2017 09:05PM

Nice 5k the you posted there on sun G. Well done.

Kennyg71 · 05-04-2017 09:13PM

Thanks R.

Kennyg71 · 06-04-2017 06:40PM

Tues 4th Apr

8.9 miles @ 7.37 avg. endurance

Ran home from work, I have had VO2 max session for last few of these, but endurance run on plan for today, bit of congestion in lungs this week so was glad to see endurance run rather than VO2. Found This enjoyable lovely evening, got beep from DenisB in fairwiew and then heard footsteps aproching quickly from behind and was FerisB, while he was doing his easy stuff, pace for me started to increase a bit for couple of miles in his company, he then had enough of jogging and off he went into the distance.

Wed 5th Apr

6.5 miles GA inc 6 x 100 m strides @ 8.27 avg.

Run into work mostly flat to down hill into town, took advantage of down hills to get strides in, full Benifit of fast leg turnover with less stress on the body, was supposed to do 8, but a couple where nearer 200m with assistance of gravity.
First mile or two clearing lungs, and then turned into nice run, once strides completed had to keep holding back pace.

Ferris B · 07-04-2017 02:42PM

Kennyg71 wrote: »

Tues 4th Apr

8.9 miles @ 7.37 avg. endurance

Ran home from work, I have had VO2 max session for last few of these, but endurance run on plan for today, bit of congestion in lungs this week so was glad to see endurance run rather than VO2. Found This enjoyable lovely evening, got beep from DenisB in fairwiew and then heard footsteps aproching quickly from behind and was FerisB, while he was doing his easy stuff, pace for me started to increase a bit for couple of miles in his company, he then had enough of jogging and off he went into the distance.

.

You were cruising along nicely when I saw you, lookin' like a real runner. Consequently my warm up miles became a min faster than they should have been. Made the later intervals hard work. Won't chase you down next time.:D

Good runnin'. Keep it up.

Kennyg71 · 07-04-2017 07:41PM

Friday 7th Apr

8.86 miles with 30 min tempo @ 8.33 avg.

2 mile w/u 4.36 miles tempo 2.5 c/d
Evening run after work, parked up at St Anne's ran mile trough park and then headed for coast for clontarf to give nice long stretch. Tempo started just before wooden bridge down around back of fairview park and back towards clontarf.
Lower back was hurting all day, stiff during warm up but didn't notice during
faster bit, but sore again during warm down, no issue prior to today, will keep eye on it. Happy with how went, felt in control all way trough, felt little tough for last bit but think because I had 4 mile in my head and when mile 4 beeped I was ready to finish, but still had couple more mins to do.

Tempo 7.07, 7.03, 7.05,7.09, 7.04 (.36 miles)

Kennyg71 · 09-04-2017 04:33PM

Sat 8th Apr

4 miles inc parkrun 25.05

This was supposed to be recovery, got to PR and was like old man, back totally sized on small w/u got to running and talking, and little quicker running, back
better after run, 3 hr snooze when got home and woke feeling better.

Sun 9th Apr

15 miles inc 13 mile endurance @ 7.49 avg

This was run off two halfs 6.5 miles from Millbrook down tonlegee rd to coast
out towards howth, with loop around baldoyle and down around light house
spent first half holding back mostly down hill with breeze at back, run out of howth and back to millbrook mostly up hill and into breeze became little more of a struggle, legs where tired but never really under any pressure aerobically.
this was longest Endurance run on program. 13.1 miles in 1.42.19 so 7 mins to find on race day. 2 miles c/d @ 10.20 avg

Kennyg71 · 12-04-2017 05:33PM

Tues 11th Apr

9.62 miles @ 8.05 avg with 3x2 miles at HMP with 0.5 mile recovery which was about 4.30 min jog recovery,

Plan was for 8 miles with speed 4x150 strides x 2 sets, but after a talk at the weekend about this plan, MurphD made the point that there is no HMP runs in
program so it can be hard to find your pace when it comes to a race. So went off
Plan slightly to get a feel for the pace, and he was right found it hard to settle
pace was all over the place for first mile, but found bit of rythem. First 2 sets where along coast with wind in the back so litterly breezed along pardon the pun,
lat two into wind fought for pace on first mile but didn't struggle with second just ran by effort as didn't see merit in punishing myself for a mile.

Rep 1. 7.21,7.21. Rep 2. 7.14.7.12 Rep 3. 7.25,7.37

First 2 always in control, last 2 :eek:

Wed 12th Apr

Easy run 5.35 miles @ 9.06 avg

Run into work keept effort low, left calf niggly. Cool enough morning.

nop98 · 12-04-2017 08:31PM

Which HM are you aiming for, GK?

Kennyg71 · 12-04-2017 09:19PM

nop98 wrote: »

Which HM are you aiming for, GK?

Limerick at end of the Month.

Kennyg71 · 15-04-2017 06:30PM

Friday 14th April

4 miles easy @ 9.36 avg

Easy run in the evening after work in St Anne's, down as recovery run on the plan
and kept it really easy.

Sat 15th April 4 miles inc. p/r

Went to St Anne's p/r there was a tune up 5k/10k on plan and had planed nice early night Alcohol free for evening before, not to be, went to Neighbors house and a few cans of beer and 1.30am to bed, as well as 3 am toilet run had be knackered, but lined up about 3 from top, went better than expected, but not as well as I hoped, got on pace straight away to much looking at watch and not enough racing, to fast, to slow, to tired, first 2 k on target 4.06,4.07 next two
Disasters 4.3x and 4.22, last one 4.05, plenty to chase this morning head and legs just wouldn't play ball 21.11 finished. Tired brain just coundn't keep legs turning over in the middle part.

Kennyg71 · 16-04-2017 12:25PM

Sun 16th April

17k endurance 4.50 km avg 2k c/d forgot to change watch to miles

Endurance run on plan for this morning, out just after 7am this morning usual route out to Howth, but calling into St Anne's to give a hand at Jnr P/R, run out of
from Howth and up along coast fairly breezy again but felt a lot better this week.
Have ran all these runs with just glass of water before leaving house and bar last week they have felt reasonably comfortable. Not to sure runs of this length have any effect from fuelling point of view, probably not long enough to have a real impact on training adaptations.

Murph_D · 16-04-2017 06:00PM

Kennyg71 wrote: »

Friday 14th April

4 miles easy @ 9.36 avg

Easy run in the evening after work in St Anne's, down as recovery run on the plan
and kept it really easy.

Sat 15th April 4 miles inc. p/r

Went to St Anne's p/r there was a tune up 5k/10k on plan and had planed nice early night Alcohol free for evening before, not to be, went to Neighbors house and a few cans of beer and 1.30am to bed, as well as 3 am toilet run had be knackered, but lined up about 3 from top, went better than expected, but not as well as I hoped, got on pace straight away to much looking at watch and not enough racing, to fast, to slow, to tired, first 2 k on target 4.06,4.07 next two
Disasters 4.3x and 4.22, last one 4.05, plenty to chase this morning head and legs just wouldn't play ball 21.11 finished. Tired brain just coundn't keep legs turning over in the middle part.

Brush Shiels fan, by any chance?

Not a bad run under the circumstances, won't do any harm.

Duanington · 16-04-2017 09:39PM

Kennyg71 wrote: »

Sun 16th April

17k endurance 4.50 km avg 2k c/d forgot to change watch to miles

Endurance run on plan for this morning, out just after 7am this morning usual route out to Howth, but calling into St Anne's to give a hand at Jnr P/R, run out of
from Howth and up along coast fairly breezy again but felt a lot better this week.
Have ran all these runs with just glass of water before leaving house and bar last week they have felt reasonably comfortable. Not to sure runs of this length have any effect from fuelling point of view, probably not long enough to have a real impact on training adaptations.

I would imagine the fueling thing is working alright G - anything over 45 minutes or so is enough to kick that off. Nice work

Kennyg71 · 16-04-2017 11:31PM

Murph_D wrote: »

Brush Shiels fan, by any chance?

Not a bad run under the circumstances, won't do any harm.

Not a Brush shields Fan, defiantly was expecting better return, but prep not the best, nice top end finish for you in Balina.

Kennyg71 · 16-04-2017 11:34PM

Duanington wrote: »

I would imagine the fueling thing is working alright G - anything over 45 minutes or so is enough to kick that off. Nice work

Thanks D, had two Hours in my head for some reason, but good to know.

Singer · 19-04-2017 08:20PM

Nice going tonight! (My better half was running, so was browsing the results

)

Annie get your Run · 19-04-2017 08:26PM

Singer wrote: »

Nice going tonight! (My better half was running, so was browsing the results )

What ? Tell us!! Oh was it the Irish runner Mile?

Murph_D · 19-04-2017 09:11PM

Jaypers, were you in the wrong group?

Nice going! Not as easy as it looks though, right?

Kennyg71 · 20-04-2017 07:59AM

Murph_D wrote: »

Jaypers, were you in the wrong group?

Nice going! Not as easy as it looks though, right?

Gill signed me up for 7 min, one pacer said he would pace 6.40 as some of group wanted slightly faster, I was holding back in first 3 laps TBH and kicked out in last conditions where perfect, and judging by how I was feeling, if I was in next group, I think I would have ducked under. But who knows.

Kennyg71 · 20-04-2017 08:03AM

Singer wrote: »

Nice going tonight! (My better half was running, so was browsing the results )

Annie get your Run wrote: »

What ? Tell us!! Oh was it the Irish runner Mike?

There was defiantly faster time with next group, sat in for first 3 and ran last on my own, and felt good right to line.

Murph_D · 20-04-2017 08:05AM

Kennyg71 wrote: »

There was defiantly faster time with next group, sat in for first 3 and ran last on my own, and felt good right to line.

Well, there's another one in the Phoenix Park in a couple of weeks!

Kennyg71 · 20-04-2017 12:05PM

Murph_D wrote: »

Well, there's another one in the Phoenix Park in a couple of weeks!

Yes will be hanging on your coat tails.:)

Kennyg71 · 20-04-2017 12:18PM

Tues 18th

8.89 miles GA with 8 x 100m strides

Usual Tuesday run out along clontarf, fair breeze blowing so was glad to be running bit slower. Forgot watch so just ran on effort.

Wed 19th Apr

5.4 miles recovery @ 9.30 avg

Morning run into work Down as recovery run on plan, so took nice and handy.

Evening paced mile in ALSA, meant to do 6 min, but MRS was signing us all up inc. youngest, one pacer said he would take faster group out at slightly faster pace about 6.40, a group of 5-6 followed him, sat in for 100 m then got up on
his shoulder and sat there pushing pace slightly, so we where little faster again. Felt comfortable all way no digging, was actually holding back, 100 m from end of last lap decided to push and got a Plenty of encouragement from behind. Last lap
completed in 1.18 and never felt like flagging so good sign of progress.

annapr · 20-04-2017 10:22PM

Kennyg71 wrote: »

Yes will be hanging on your coat tails.:)

Oh a smackdown, cool

. BG... where are you that day?

You made that mile sound easy G... well done. Don't be letting the missis slow you down ;p

Murph_D · 20-04-2017 11:27PM

What was the mrs doing, signing you up for 7 mins? Maybe you were supposed to be pacing her instead of running off and "winning it".

Kennyg71 · 21-04-2017 11:20AM

annapr wrote: »

Oh a smackdown, cool . BG... where are you that day?

You made that mile sound easy G... well done. Don't be letting the missis slow you down ;p

Murph_D wrote: »

What was the mrs doing, signing you up for 7 mins? Maybe you were supposed to be pacing her instead of running off and "winning it".

No winners in paced mile

only a check on where you are, because early in
cycle I was happy to run in 7 min group and run 6.30, after a crappy winter of chest infections, Gill made assumption that I was still at same place.

It was lovely calm evening and felt easy as a mile can. Hope next one will have
similar conditions, lots of six min group arrived 5.50 mark and where well over six mins last time, I was talking to a girl I know and she ran 5.58 last time she was 6.10 and really suprised and pleased.

Wottle · 21-04-2017 11:25AM

Kennyg71 wrote: »

No winners in paced mile only a check on where you are, because early in
cycle I was happy to run in 7 min group and run 6.30, after a crappy winter of chest infections, Gill made assumption that I was still at same place.

It was lovely calm evening and felt easy as a mile can. Hope next one will have
similar conditions, lots of six min group arrived 5.50 mark and where well over six mins last time, I was talking to a girl I know and she ran 5.58 last time she was 6.10 and really suprised and pleased.

Been thinking of doing these, sounds like fun for the family but are they finished on the track now? Seems to be showing Phoenix park as next venue, which seems a shame

Kennyg71 · 21-04-2017 12:39PM

Wottle wrote: »

Been thinking of doing these, sounds like fun for the family but are they finished on the track now? Seems to be showing Phoenix park as next venue, which seems a shame

finish on track now at ALSA, and moving to the Phoenix Park. really good
event for family, my youngest is 8 and she runs in her own group with no bother, there are few pacers for each time and stream along encouraging each
splinter group.
not to sure if any other Track mile events on over summer.

GK training log

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