GK training log

Tues 13th June


5.3 miles @ 8.39 easy


Run home from work nice and relaxed, nice warm evening.


Wed 14th June

5.3 miles with 6 x 20 sec strides @ 8.45 easy

Run into work, mostly down hill into town so took advantage of down hill to get strides started. Right glute and left ankle little niggly at the moment.

Saturday 17th June

8.2 miles inc. Irish Runner 5 mile

Signed up for this event good while ago with intention of seeing where I am prior to Marathon training.

Decided to jump in behind 35 min pacers, have run a few Tempo's not to far off this pace so thought it was in about the right pace. Race started late so we where standing around for 10 or 15 mins latter than expected, but no chance of getting cold today.

Mile 1. Settle in behind Dave Carey but give him plenty of room and sit back from top, every thing feeling easy and relaxed.

6.56avg

Mile 2. Still feeling relaxed and we are passing lots of runners, a few of pace group push on with Kathrina McKernin, but I am happy to hang back.

6.57 avg

Mile 3. We make a turn around an out and back cone and loose a bit of momentum, pace group moves a bit ahead but I do not try to make up the gap
starting to feel warm and decide to drop slightly off pace.

7.03 avg

Mile 4. Just settled in this mile and knew hill was coming, but funny enough even though pace was dropping I was passing lots who must have went out to hard, came to hill and started easy up, not pushing but got into a good rythem and wasn't feeling as bad as I expected, shout from Pat Hooper makes me pick up a little.

7.18 avg

Mile 5. Hill finished and was still passing plenty, had bit of a talk to myself about finishing strong, another shout from Dick Hooper so said better try HTFU a little,think I had settled a bit into Temp mode and was finding it hard to push, but sight of pacers and finish in distance help me to pick up to line.

6.59 avg

Finished in 35.19 for a PB, so have to be happy with that, but really have to start racing a bit more, just can't seem to dig in when pressure comes on, was happy enough to let pacer drift off, even though nothing in pituclar going on with breathing or legs just can't find that bit of push.

annapr wrote: »

You're being hard on yourself G... you ran a PB on a less than ideal course on a hot day?!? What's not to like...?

If the Hoopers hadn't been there might have been different

You know you self Anna when the bosses are out no slacking. Haven't raced 5 miles in year and half so I knew a good PB was on the cards, think it was 37 mins back then.

Murph_D wrote: »

PB is always good G - if pacers were pushing on in mile 2 and you were accurate with your splits you were right to hang back. Looks like a good even paced run from you from the numbers, allowing for hill. Well done, on a hot day too, which is extra good for you.

Wasn't paced to bad, was lining up fairly well with mile markers, pacers finished 34.40, but think if I was willing to accept a certain amount of discomfort I could have pushed a bit more, but talking to Helenanne after, she was talking about racers and pacers, think I'm more stuck in pacer mode at moment. I'm not disappointed just don't race enough. But heat was definitely in my head standing waiting to start, small shorts and singlet today, but was sweating buckets before we even started.

Wubble Wubble wrote: »

PB is always good, especially on a hot day like today. Take it and enjoy the PB beers Well done!

Will in deed already started not at all disappointed, really intended getting in more races this year, really enjoyed the exploits from your self and Murph this week. There is a lot to be gained to knowing how the body will react when pushed and was still feeling strong into last 500m so that has to be good.

Singer wrote: »

Well done G, a well paced PB on a scorching day is a good morning's work.

Thanks B:)

Tues 20th June

8 miles inc Club session

Session was 800 4x300 800 to finish. Instructions run 800 without killing your self comfortably hard and put bit more effort into 300m, wore watch tonight as reckon the reps are short, as times looked bit to fast for running in uneven grass at comfortably hard pace for 800 and bit extra effort on 300's last couple of times didn't ware watch as not sure it's a real benefit bar measuring course length :Da

800 measured about 700 @ 2.42 about 3.53 per km
300 measured about 264 @ 51/52 sec 3.12/4 per km

Good session not to many out tonight legs felt little tired and right glute still bit
niggly, probably shouldn't have done session tonight in hindsight, but better to do in company.

Wed 21st June

5.3 miles easy no watch

Run home from work, nice run concentrating on good form glute ok once got going, felt good on warm evening, felt all controlled and easy but probably about 45/46 mins judging by leaving and arrival home so little faster than it felt.

Tues June 27th

5 miles inc 2 mile road race (2miles race 13.19)

2 miles easy warm up broken up, Met FBOT on way to club and did short w/u. Race was a little disappointing, probably started little fast
the just kept easing back to comfortable pace, not really racing as I let everyone go by who wanted and then was left in no mans land
of to far to chase and no one to push from behind, still can't seem to get into that racing mode, but on recall of what I had eaten that
day, found reason for sluggishness, Brown & white scone in morning, and Banana, pre Lunch Chick sandwich & apple, Lunch Spaghetti Bolognaise and then a peach, arrived home and pre race toasted sandwich with 2eggs, cheese and relish. so probably a bit much
to eat before racing. Must do better maybe a biscuit or two as well, could explain extra 3/4 stone I'm carrying around.

Wed June 28th

5.3 miles @ 8.05Avg

Run home up malahide road and decided to get couple of up hill LT miles in went well. 7.30/7.20


Thurs June 29th

8.3 miles @ 8.33 avg easy GA

Early run into work down tonlegee rd to Coast and into town via Fairview, felt nice and easy, my favourite type of running at the
moment, bit of wind for mile or so along clontarff, other than that nice and calm. no pressure on system feels like jogging pace.
really enjoyable run.

Tues 4th July

About 6 miles inc. 2 mile summer series at club(left watch at Home)

The plan had 6-8 x 800 at slightly less than 5 k pace, but had a bad run at 2 mile race last week and wanted to see could I put in better effort this week, and still early days so no harm going sligly off script.

Got good warm up done and no food before race, still holding back slightly but tracked runners this week instead of the watch, let couple past me with about 800 to go but had 3 targets with about 250 to go up slight incline spread out over about 40m was able to find a couple of gears and pass all 3, so Better finish and no dry reaching despite being 15 sec faster this week. 13.04 for s 2 mile PB, but when you leave year and a half between races not to hard, and if I had some more time I think that would tumble again quite quickly, but next week will be back to the business at hand.

Thurs 6th July

7 miles inc 12 x 200m club session

Another bit off script but again nice to get a speed session in and no harm bring week one, which is billed as fitness test.

Only two of us in this group, other fellow is sub 19 5k so a lot faster than me, struggled on couple of these, falling any where between 34 - 40 sec depending who was leading out and if on inside or outside line, never did 200m speed session before so bit of shock to system, out on my feet for last one. Each group started 5 sec intervals and alternate who leads out there where 4 groups so plenty of targets to run down. All easy running for rest of week