GK training log

Monday 1st May

4.5 recovery @ 9.35 avg


Easy run around St Anne's, legs little creeky at start but felt better towards end, left calf little tight.


Sat 6th May

4 miles easy inc parkrun.

Nice easy trot around St Anne's, kept effort low due to paced mile on Sunday.

Sun 7th May

7 miles inc paced mile.

Mile w/u, paced mile 5.56, 5 miles easy @ 9.35 in St Anne's

Went to PP for paced mile with MurphD and myself going for Sub 6 min. Annapr, Bungygirl, FBOT & Feris also came along to ensure FairPlay:)

Conditions where as perfect as you'd want nice calm and warm.

Mile or so w/u with Murph & Anna, few strides and warm up routine with event organisers. Groups split in 2 12,11,10,9,8 & 7,6,5. There wasn't a massive amount of runners, so lined up just behind pacer and got up beside him fairly
quickly, route was out and back along Cherterfield Ave. not much strategy hang on for 1200 and then try and push, felt really comfortable right up to the turn, pacer strategy was slightly faster first half as there was slight incline on way back,
as we aproched 400 m to go felt good so began to pull away from pacer following
another runner with Murph slightly behind. Pacer encouraged us to go for it, passed other runner about 50-60m latter and pushed for home with Murph firmly
sitting off my shoulder, came to last 200m and Murph's 200 speed sessions came
into their own along with Anna willing him along and I had no response as Murph eased passed, he went past clock which was on the ground at 5.59 and I followed at 6.01 as we thought a little disappointed with poor pacing gig as we had left him in rear view mirror, but when official time came back I was 5.56 and
a little happier and must apologise for comments of bad passing. My Garmin has 5.50 for the mile so despite what clock said timing devise must have been before
the clock, I don't think even in Garmin time there's that much of a difference.
Happy with time and well beaten by the better runner on the day, well done Murph

Maybe another 10 sec to target next time.

Bungy Girl wrote: »

It was great to watch !!! Fantastic result G, delighted for you. Well raced and a big PB to boot.

Thanks G, hopefully you'll be back fit for next one and no sandbagging, no bother to you.

Mrs Mc wrote: »

Well done G

Thanks A

Annie get your Run wrote: »

Brilliant!

Thanks AM.

ThebitterLemon wrote: »

Your post comments on "bad passing", yes I agree it was a bit inconsiderate of auld Murph to let you do all the work

TbL

Murph_D wrote: »

What are you on about? The pacer did all the work for the first 1200. Then G stepped in for 200 and I returned the favour for the last 200. Very equitable!

Murph_D wrote: »

Anyway nice work G, as you say you still have a HM in your legs - this event came a week or two early for you to be at your most lethal. I'll probably be washing my hair for the next one. :pac:

annapr wrote: »

You'll get your revenge G, no doubt! Great going from both of you today and was great fun watching the finish and the clock!!!

No excuses Murph has me at all distances, no reason this would be any different. Think there is more time for both off us, given right conditions again, I knew I was in a race to the line from 400, maybe we can work together at Charlaville all going well, should be targeting similar.

Ferris B wrote: »

Great stuff today G. You actually looked more comfortable than Murph D at 400 to go but the auld codger was cute enough to hang back till the right time and gave you no time to respond when he lit the after burners

But of course this wasn't a race :rolleyes: and you hit your target, so very well done and kudos to you . However I do think there is loads to come off that time for you though. To be discussed over the next coffee...

Thanks C, yeah definitely will seek your advice before taking any more events, no more 5k program on the horizon

I'll buy the coffee.

Murph_D wrote: »

Absolutely. If you're interested in a different approach to P&L I'll be doing Hanson plan this time out, will send you a link to the schedule.

I'll be traing for Dublin, so not sure how schedule for half will fit, but lots of time to look at few options.

jake1970 wrote: »

Congrats on the PB.
No doubt there will be a rematch.

Hopefully so, think we both have a bit more in us.

denis b wrote: »

Well done G. Nothing like some healthy competition.

Yeah nice way to spend a Sunday morning, the shorter stuff is great, all over in a fllash, and still time for lisurly run in the park:)

Younganne wrote: »

Congrats on the PB, sounds like great event!!

Thanks Anne, great event, think there is another in July.

JohnDozer wrote: »

Fair play on a performance like that so soon after the half! Would love to have a crack at one sometime. Don't know if I've ever done one starting with a 5... well jealous!!

Great event, should give it a try if you get a chance, you would probably surprise yourself, having pacer do most of work is great you don't even have to look at the watch, just hang in for 1200-1300 and then head down for the line.

diego_b wrote: »

Sounds like a great setup, well done on your mile G!

Thanks D, great event, think there's another in July if your up in Dublin.