GK training log

Wubble Wubble · 21-04-2017 08:01PM

Kennyg71 wrote: »

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.

Nice work, well done! I had all grand plans of getting to one of those ALSAA miles. Maybe in the summer.

Kennyg71 · 21-04-2017 08:15PM

Friday 21st April

About 12k with 3x1k & 3x600 VO2 max 3k-5k pace

This session was supposed to be yesterday but with mile on Wednesday said I'd
kick it out a day, bit congested today so lots of backwash made this a bit uncomfortable, also Chinese Lunch on Fridays at work still making its way trough system doesn't help, the call of MSG stronger than my will power

Funny how mile felt so controlled, this session less so, but hit targets without being to much of a flog. Watch wouldn't lap on some of these so had to save
and restart 3 times on this session bit of a pain. 1 k reps along avenue in St Annes, 600's around green.

Pace 4.01,4.06,4.04 1.45,2.00,2.00 recovery for 1k

Pace 4.01,3.52,3.57 60 sec recovery

Kennyg71 · 23-04-2017 09:15PM

Sat 22nd April

5k reacovery @ 9.15 avg

Recovery run around Park Run, really easy.

Sun 23rd April

9.5 miles GA @ 8.32 avg

Early run before Jr PR, met up with FBOT for 7 or so miles of this, nice to have a bit of company, time flew along. Down to see road relays in afternoon some great running, Raheny Senior Men, o50 women both finishing first place, lots of boardies putting in good runs, and plently out supporting, good catch up with red runner, Road relay switches from Raheny after this year, end of an era.

Kennyg71 · 24-04-2017 03:51PM

Wubble Wubble wrote: »

Nice work, well done! I had all grand plans of getting to one of those ALSAA miles. Maybe in the summer.

You can join myself,murph,I think BG and maybe Redrunner in PP in a few weeks
for a bash, it's on a Sunday morning.

Bungy Girl · 24-04-2017 03:56PM

Kennyg71 wrote: »

Road relay switches from Raheny after this year, end of an era.

Is that definite, G ? Heard it as a possibility all right but was hoping it wasn't a done deal. End of an era is right

Kennyg71 · 24-04-2017 05:34PM

Bungy Girl wrote: »

Is that definite, G ? Heard it as a possibility all right but was hoping it wasn't a done deal. End of an era is right

Yes apararanly so, heard will be in Sligo next year.

Annie get your Run · 24-04-2017 08:33PM

Kennyg71 wrote: »

Yes apararanly so, heard will be in Sligo next year.

Sligo?? Won't be making the trip down for that!! That's a shame.

Kennyg71 · 24-04-2017 10:11PM

Annie get your Run wrote: »

Sligo?? Won't be making the trip down for that!! That's a shame.

No woundn't think there would be masses traveling, but I suppose all country based clubs have to do it, its only whe it stops you realise privilege it's been.

annapr · 24-04-2017 10:15PM

Kennyg71 wrote: »

No woundn't think there would be masses traveling, but I suppose all country based clubs have to do it, its only whe it stops you realise privilege it's been.

Eh hello, yiz bleedin' Dubs... Sligo is not exactly the North Pole :rolleyes:

...looks good for Letterkenny to retain their women's title though...

And at least the athletes won't have to dodge Double Deckers!!! Maybe a few sheep...

Kennyg71 · 24-04-2017 10:20PM

annapr wrote: »

Eh hello, yiz bleedin' Dubs... Sligo is not exactly the North Pole :rolleyes:

...looks good for Letterkenny to retain their women's title though...

Your so right Anna it could have been Donegal:pac: See you in Sligo so.

annapr · 24-04-2017 10:23PM

Kennyg71 wrote: »

Your so right Anna it could have been Donegal:pac: See you in Sligo so.

Well if it was Donegal, we could at least arrange some traffic-free roads

Relay road trip woo hoo

RedRunner · 25-04-2017 09:37PM

Kennyg71 wrote: »

You can join myself,murph,I think BG and maybe Redrunner in PP in a few weeks
for a bash, it's on a Sunday morning.

Found the details for this G. Is it the one on May 7th or 25th June??

annapr · 25-04-2017 09:40PM

RedRunner wrote: »

Found the details for this G. Is it the one on May 7th or 25th June??

May 7th, R.

RedRunner · 25-04-2017 10:12PM

annapr wrote: »

May 7th, R.

Thanks A. Could be tricky for me with kids matches and doing darkness into light previous day but will see if I can make it.

annapr · 25-04-2017 10:14PM

RedRunner wrote: »

Thanks A. Could be tricky for me with kids matches and doing darkness into light previous day but will see if I can make it.

Pesky kids

Kennyg71 · 25-04-2017 10:53PM

RedRunner wrote: »

Thanks A. Could be tricky for me with kids matches and doing darkness into light previous day but will see if I can make it.

Sure we can go for practice run in May if your not around, and hopefully have another crack in June.

Annie get your Run · 27-04-2017 02:03PM

Best of luck on Sunday G! How are you feeling? Have you a target in mind?

Kennyg71 · 27-04-2017 03:47PM

Annie get your Run wrote: »

Best of luck on Sunday G! How are you feeling? Have you a target in mind?

Thanks AM, very relaxed actually, calf little niggly so only one gentle 4 miler so far this week, think bit of R&R more benificial, got some kind of insect bite at week end and had bit of swelling on leg, but all seems to be settling, target 1.35ish, but will do two more halfs over summer so really main thing was to get
bit of focus and build good base to go into training for DCM.

Lots of foam rolling as well this week so legs feeling a lot better now.

denis b · 27-04-2017 06:49PM

All the very best G and following your plan, over the year, with interest.

Kennyg71 · 27-04-2017 07:14PM

denis b wrote: »

All the very best G and following your plan, over the year, with interest.

Thanks Denis, I think our plans are pretty similar, so hopefully we end up in same place start line of DCM.

Murph_D · 27-04-2017 10:02PM

Kennyg71 wrote: »

Yes apararanly so, heard will be in Sligo next year.

Raheny have kept the event alive, but a travelling event, successfully carried off, would be great for the sport. If it has to leave Raheny, Sligo is actually a very interesting choice. Could be terrific - compact town, narrow streets, potential noisefest. Some great clubs around there too.

Anyway... good work this week. Best of luck on the day. You've done well on this training block considering your difficult winter. Smash it up!

Kennyg71 · 28-04-2017 06:08AM

Murph_D wrote: »

Raheny have kept the event alive, but a travelling event, successfully carried off, would be great for the sport. If it has to leave Raheny, Sligo is actually a very interesting choice. Could be terrific - compact town, narrow streets, potential noisefest. Some great clubs around there too.

Anyway... good work this week. Best of luck on the day. You've done well on this training block considering your difficult winter. Smash it up!

Cheers D, will do, might get to see you and C on same team next year

Wubble Wubble · 28-04-2017 07:39AM

Best of luck! Training has gone well for you, trust the training

tailgunner · 28-04-2017 11:55AM

Best of luck!

Mrs Mc · 28-04-2017 08:09PM

Best of luck G don't get lost on way down

JohnDozer · 28-04-2017 08:43PM

Good luck in Limerick Mr. KennyG. We might be heading up O'Connell Street around the same time of day on Sunday. Hoping both of us hit our targets! All the best