GK training log

Tues 11 July

5.4 miles no watch about 45 mins

Ran from work up Malahide road to home, kept in easy aerobic zone, concentrated on form, up hill most way, legs felt good.


Wed 12thJuly

8.44 miles @ 8.26 avg 2mile w/u 8 mins steady, MP, HMP, 10k pace

Nice relaxed w/u then out onto coast into work, left house just after 6.30 no fueling. All felt manageable, but 10k hard pace as per notes, felt hard, had to pull up slightly short as got back wash from nose and started to gag a bit:eek: running into bit of breeze and temp was cool.

W/u 9.29, 8.41

Steady 8.11

MP. 7.52

HMP 7.21,7.19 for 38 sec

Hard (10k) 6.58,6.41 for 27 sec

C/d 9.37,9.18,9.9.09(0.29 mile)

Sun 16th July

5 miles easy @ 9.16 46.41 mins

Late Evening run up along coast of port del Carmen, hot breezy and undulating, wasn't looking forward to 3x2 miles at HM pace.

Wed 19th July

8.15 @ 8.36 avg 70 mins

Asthma been bit crappy, also got out little latter due to Wine, late night, we had booked trip so only small window to get done, got out a 6.50 am any already 18 degrees, one mile warm up hit about 300m of down before drag back up, so stared HM effort here, wheezing like soggy bag pipes and struggling into breeze, after mile one, decide if next mile not any better I will knock on head ,but becomes little easier with bit more down than up although still working into wind, 0.5 mile recovery then into second Rep, turned around out of wind, but more up than down hill and feeling more comfortable, had decided to leave last Rep at one mile as was short of time and was working little to hard, also I had no water and no where open yet and felling very dehydrated. Finish looking more like I had went for a swim, rather than a run soaked to skin.

Rep 1. 7.30,7.18
Rep 2. 7.18,7.16
Rep 3. 7.22,

Thurs 20th July

5 miles @ 9.17 avg easy recovery

Late evening still very warm, but felt easy effort wise, drank water all day.


Sat 22nd July

15 miles @ 8.47 avg LR

In Mother in laws in Santury, had running gear on as had been planning 5 miles easy, so left MrsG with car to drive and I was running, decided to extend run a little so headed for Glasnevin road, before I knew where I was I was up at Croke Park in middle of all concert goers, with roads blocked off and throngs of people, ended up at point where I was going to be about 11 miles run to home so decided to extend to 15 miles and get LR done, only landed off 4 hr flight, so bit dehydrated so turned into bit of a slog, have had bit of groin pain of late, which has now turned into a lot of groin pain, so couple days off and vist to doctors.
I never get any wiser

No dip AM, had to get back to shower and on a coach. But some sea swimming done off pedal boats:)

Sat July 29th

3.1 miles @ 28.10

pacing gig at St Annes 28 mins, nice and easy return to running, forgot to turn off watch so tough I was a little late
but official result 27.45, then off to Wedding for day of eating and drinking.

Monday July 31st


2 miles @ 23.45


easy run around local loop with dog and youngest, wasn't expecting to be quite this slow, funny its feels harder running this pace.


Tues Aug 1st


5.35 miles @ 9.20

easy run home form work, trying to keep in recovery range. Bumped into Laura A/C biking home.


Wed Aug 2nd


10.6 miles @ 8.26 (90 min progression) 20 mins W/U 20 Mins Steady MP + 15/30 sec 20 mins MP 10 mins HMP 20 mins C/D

wasn't looking forward to this Run, weekend of drinking and not a lot of sleep, so feeling sluggish, left house at 06.10 this morning
out to dank wet and breezy morning. avoided coast and ran a very loopy run into work in around various estates to get first few miles
in and then down Malahide road into Fairview and down around North Wall and back into town. mrsmc offered me a backer on her
bike as she passed heading for Dublin Port, was tempted as I was soaked to skin and just finishing HM section into slight breeze but
enough to start thing about knocking on head. not as easy as previous progression run, but job done, little sore after this, not sure if
it was length of run or pace, slower stuff no feed back from Groin.

20 mins w/u @ 9.13,8.34,8.34
20 mins steady @ 8.13,8.06,8.04
20 mins MP 8.44,8.46,8.35
10 min HMP, 7.23,7.22
20 mins C/D 10.05,9.17

no fuelling , glass of water before before leaving house.

RedRunner wrote: »

Great run today G !. Jeez your HMP is about my 5k pace these days:rolleyes:

Not to sure after today its mine either, but hopefully come September, will be there or abouts

annapr wrote: »

Good session after the weekend you had, G....

I'm doing that progression run today... at a much slower pace obviously and in the hills :eek:

Wind and hills in Donegal should make for some fun, it's a nice session if your in form, enjoy yourself:pac: