GK training log

annapr wrote: »

Best of luck on Sunday, G... hope the calf/insect bites/lungs/etc. hold up and you have a great day

Younganne wrote: »

Best of luck G. Have a great run.

jake1970 wrote: »

Best of luck G, Enjoy!

RedRunner wrote: »

Do the biz tomorrow G. Best of luck.

Duanington wrote: »

Best of luck G - give it socks !

Bungy Girl wrote: »

Have a great race, G !

annapr wrote: »

good thing Mrs KennyG took over the organisation

Thanks all 1.40.05 on my watch, made hard work of this, will put up report latter.

Great Limerick half race report.

Completed 9 weeks of a faster road running multiple distance plan for this race, got all prescribed session done without to much bother. Managed my weak left calf and Achilles pretty well to get to end in decent nick.

Went down to Limerick on Saturday night after full day at hurling feile and met up with JK who had kindly collected my number and alerted me to earlier race start.

Arrived at start area and dropped bag, did mile warm up and some drills and bit of stretching.

Mile 1-4

Lined up just behind 1.40 pacers and start official announced a staged start. So 1.30 pacers and front group where let off 2 mins or so before us. Started watch just before timing mat and we got off to congested start, but got out ahead fairly quickly first few miles are mixture of flat and long drags which brings you up to motorway and back down again, felt great first few miles passing loads and settled in with a couple of runners who seemed to be working at similar rate.
remembering to check in with myself and access how I was going, was feeling quite good along these miles.

7.09,7.19,7.27,7.18

Mile 5-8

Lost my two companions here their pace started to drop as we worked against wind and rolled up and down drags as we made our way back into city, I pushed on to next group trying not to get isolated but could feel efforts into wind starting to work harder here, but still in control.

7.24,7.24,7.45,7.34

Mile 9-13.1

We had worked our way back towards city which had a bit of a climb and bit of wind and I really started to struggle, managed to pick pace up couple of times but
legs felt like lead, bit of support as we left city got a few shouts from crowd
but everything felt heavy, breathing was fine just felt like power was turned off.
the world and his mother started to pass me and now and again managed to react but kinda got into a mind set off settling for just finishing, my two buddies
from earlier cruised by looking strong at mile 11, tought should have stuck with these managed to pick things up for 100m or so but let head win the battle and they cruised on. Seen JK on way to finish as we made our way out of city got a shout out, This was stage last year I was felling really strong and was passing people for fun, but not today, just before mile 12 1.40 pacers passed me and I just went in and out back, looked at my watch and seen 9.30 a mile and decided to try push on bit when I began to think sure 1.45 isn't end of the world, I had lost all focus at this stage, even looking at other side of the road at people where
making there way uphill, my head was saying don't push to much as you have that hill, but I had already been up it and was on way back down, someone said at this stage 2k to finish all down hill, so managed to pick it up a bit, but legs where hurting could see 1.40 pacers rounding corner to finish now and tought of even getting 1.40 as I knew they should be 30 sec or so ahead of time. Managed spurt for finish but my legs where not my own. Both calves started cramping after finish so spent couple of mins stretching before getting bag and stopping to congratulate Freddy on his win and nice payday. Met with JK & G for few mins after race, he sent me a text that he was in Neds, and after an unfruitful few mins looking for Neds, a kind Guard pointed me to Teds to find J finishing off his pint and then seeing me safety to train station to collect my car.

7.50,7.58,7.53,8.24,7.56, 5.59 for last bit to finish 1.40.01 official time.

Thoughts

Managed this pretty badly, not even fast first mile as it didn't feel fast, but working to hard on hiller section and into wind early on and not reassessing on the day that wind would be a factor and starting bit more conservatively. Probably set unrealistic target to begin with, I have only had good HM during Marathon training so think for me LR would have to increase from beginning and get s few
16-18 mile runs in. Not to sure running faster than MP on endurance runs on Sunday where a benefit as I only faired marginally better in the race but felt expediently harder. Will definitely go and get HR assessment to see if approach can be improved. But TBH 10 weeks ago a HM plan looked daunting but not so much now, and MrsKG asked was this going to be last Marathon year and without hesitation to her disappointment I said no, so on to next stepping stone.

Annie get your Run wrote: »

It's certainly worth looking at, made a big difference to me when I used it for training. That's a great result G given the conditions on the day and it's always good to learn some lessons from a race. Don't be so hard on yourself!!

So what's the next stepping stone then?

Thanks AM, first paced mile next Sunday, then two More HM during summer and solid block of training for DCM, Thought getting comfortable at mp and sligly above on endurance runs on present training block would serve me well going into Marathon training and it would feel like a step back and maybe it will, but probably helped to compromise current goal, hope to improve 5k times over next couple of months before starting training in July or so. This week recovery week, then 5k plan up to July.

Murph_D wrote: »

Is Charleville on that HM list, G?

Tough day. I agree that your target was ambitious after a difficult winter - you need some more time to be in 1:35 shape I think. Stepping stones and all that.

See you in the Park!

Charleville is on list, Gill might give it a go as well, see you in the park. And your right about 1.35, September time enough.

RedRunner wrote: »

Nice work today G. I know you'll be disappointed with that but it's a good marker and the year is young yet. Recover well.

Thanks R, will do and plenty of time to make amends.