GK training log

diego_b wrote: »

Cool I will keep an eye out, was hoping to make one at some stage. Generally only up the way about once a month for work barring for a race. They seem very popular so will be there next year as well I guess.

They have Winter series on track in Alsa, usually Wednesday night, and you can register on the night if u where ever up mid week.

Fri 12th May

7.9 miles with 3x9 mins LT 3 mins jog recovery (7.58 avg)
Target 7.02 - 7.12

Late evening run on up and down route from Clarehall up malahide rd to Donecarney, down to Howth rd, and back up trough Harmonstow. Hit paced easy enough despite not been in piticular humour to do Lt Run. Messed up times slightly as was taking rough guess when to stop after mile chimed, could have held on longer and had to stop drifting into V02 range. Felt strongest in a long time on this run. Calf still little niggly, maybe time for run out.

10 mins @ 7.01
8.48 mins @ 7.04
8.48 mins @ 7.04

Tues 17th May

10 miles aprox (5.3 GA @ 8.35 & 5 inc 1x400 4x500 & 5 x 150 hill sprints)

Run home from work, then club session, decent workout, the session was 300s
400s & 500s with decreasing recoveries from 90 - 60 sec, had intended running 400s but recovery was off 500 group so switched to get max benifit from session after first Rep as everyone started at same time.

400/500 at mile pace aprox no watch and wasn't keeping eye on splits but ran by effort. Hills at 80% effort, started at back and gradually sped up to catch slower
Group who where anout 60m up the hill.


Wed 17th May

Easy recovery into work 5.3 @ 9.15 avg

Nice easy recovery into work, lovely morning, mostly down hill.

21st May

11.34 miles @ 8.15 avg

From Clarehall trough Baldoyle, down into Howth around pier and back up coast to St Annes to help with Jnr PR, or hinder some might say, hate scanning at best of times, even worse when kids are building up and you can't get it working, but unlike adults they just keep queuing. Tired this week found this run tougher than it should have been.

annapr wrote: »

The worst thing about scanning the kids is they're so small, it's hard on the back... but they are amazingly good at queuing, think they're all wrecked after the run!

They are and Q, grew & grew, lots of them have bar codes pined to their chests which is a pain. Used the F word few times and was duly chastised by the boss, not meant for the high pressure world of barcode scanning kids

Sun 28th May

10.9 miles progression run @ 8.44 avg

Run was 10 mile progression run with last two at LT, out last two nights only about 4 hrs sleep before this run as had to drop eldest to work for just after 7 this morning and only to bed about 2.30, but driving so no hangover. Out late on Friday and few pints and in work Saturday so long week in work and bad week on running front. But went better than expected LT pace wise on watch only hit
For 1 mile and on lower end of scale, but effort was there and no Benifit to chasing time.

9.59,9.14,9.04,9.10,9.00,8.10,7.56,7.20,7.17,7.11 0.9 c/d

Thurs 1st June

8.9 miles @ 8.00 avg


Was supposed to be GA with strides, but another really busy week in work, and just ran at steady pace to burn off bit of stress, worked good run.



Fri 2nd June

5.4 miles @ 8.55 avg

Easy run into work, mostly down hill, good just to add a few miles to a poor couple of weeks of running.

Sunday 4th June

8.5 miles @ 8.50 avg easy GA


Step back week so 10 miles easy GA on plan, arranged to do 7 of 10 with another runner he is just coming back from injury so someone to chat and keep it nice and casual, meet time was 7.30 so set off with enough time to run down easy but about 4 miles later his ankle was giving a bit of trouble, so walked back to his house about half a mile as we where on a tight loop so we where never going to be to far if any issues came up, had to get back to drive Mrs and youngest to Jnr parkrun as MrsG was at hens party and only got in at 2, so run cut short, but only ticking over before Marathon training and forth day running so probably just as well to cut short. Nice relaxed run and bit of a walk

Friday 9th June

5 miles approx easy no watch

Easy run round st Anne's in evening after work, had gear in for intended run on Thursday home from work, bit had slipped my mind it was our Wedding anaversiary, but remembered in time , with a little prompt, so quick run to Flower shop and a card and some plausible Deniability and out to Dinner. Wine and late dinner, early start made this a little tiring.

Sat 10th June


11.1 mile progression run last 3 at LT.

Parked up at St Anne's and ran into fairview and back to St Annes PR for LT part
had to stop for a toilet brake as stomach started to give me trouble, and run was turning into a bit of regression run, so glad to have a few targets to chase down for LT part. Had nearly talked myself out of LT part before D said get up towards top before start. With about 4 mins or so of stop off between toilet and start I had recoverd well and finish off feeling strong. LT range from 7.05-7.15, so first mile little slow but not to worry, effort was there.
8.57,9.04,8.37,8.20,8.04,7.59,7.45,8.45(stomach trouble) 7.18,7.13,7.01,5.47 for last bit.

At stag party, out till 4am, severely hung over and dehydrated so no running, another bad week milage wise, and the trend has not been my friend of late so have to try and stop the rot.

Annie get your Run wrote: »

That's not remembering G . Plausible deniability?!! Luckily no one here knows your Mrs.... oh wait...!! Happy Anniversary

Gill didn't believe me that I hadn't forgotten and had told a few people she was waiting to see if I'd remember, thank god for Mothers who ring to wish happy anniversary.

Murph_D wrote: »

Sunday washout as you all but predicted, but excellent save on the anniversary front, G.

Kind of knew today would be a write off. It's not the first time so I have form:)

denis b wrote: »

Nice work there G all the same, what with managing a stag, not soiling yourself and saving your marriage and all within 48 hrs

That wasn't a bad week at all in my books!

Thanks D, when you it it like that not such a bad week:)