GK training log

The Muppet wrote: »

Happy to see its wasnt only me, I'm not a regular drinker and had a few last weekend which I think were still affecting me up to yesterday.

Looks like your training is going well , impressed by that HM pace too.

Thanks T, yeah was at Sisters Wedding much more Alcohol than I'm used to, still in recovery, plan is to have a crack at 1.35 in September all going well.

Tues 8th Aug

6 miles easy


Easy run home from work, warm evening.

Wed 9th Aug

10 miles easy 9.15 avg avg hr 149

Easy run into work from house up trough Baldoyle to Sutton and down along coast to city centre. Suposed to be 10-12 with 8 at MP, but doing RR half as
MP LR instead, so ran easy.

Thurs 10 Aug

5.3 miles recovery & 10.50 avg avg Hr 133

Run home from work up malahide road so fairly up hill doing best to keep HR
in recovery zone, obviously running recovery runs to fast based on this.

Fri 11 Aug

5.4 miles @ 9.19 avg. avg Hr 152

Easy run with 8 x 20 sec strides avg 115-120m, late night and bottle wine
Has heart beating but faster. Wore HR strap with view to keeping this easy week, but not really to sure of my HR ranges, but it certainly slowed me down.

annapr wrote: »

That's a great training run G, well done. Laughing at your description of your princess chatting all the way round, then targeting Laura at the end

Yes, she was fairly determined to catch Laura, she had got about 300m ahead on ave and M decided she wanted to catch her, but Laura had finish in sight, so there wasn't a hope, but good distraction for her, then we only had 3 benches to go so that kept us busy rest if way in

aquinn wrote: »

You looked incredibly comfortable and happy anytime I saw you so I'm sure it wasn't just an act.

Well done G, a great session.

Thanks A for all shout outs, and definitely felt like session and not a race, so things progressing nicely.

Mrs Mc wrote: »

Well done G a job well done. hilarious kenny jnr she's a chip off the old block just like her ma !!!

Thanks A, and she certainly is exactly like her ma

Ferris B wrote: »

Spotted on your run home...Looked like a tough day at the office.

Had HR monitor on and was keeping in recovery mode, so have to run really slowly, 10.30 a mile, will only use for recovery, had a look on line and think I have a bit of wiggle room as my max is in low 200, so easy recovery is 140-152
I kept around 139 so could be little faster, but running up hill hard to keep low
but have to fit runs in where I can.

Tues 15 Aug

5.4 miles recovery @ 10.30 p/m


Run home after work, mostly uphill and kept nice and slow, making sure proper recovery.


Wed 16 Aug

11.5 Miles @ 8.53 avg 1.42 hrs -


today was session day,11/12 miles with 8 miles alternating 2@8.15 2@7.45 for 8 miles, ran from house up to Sutton cross and along coast, around Alfie byrne, down by Dublin port and back up quays. wind was fairly strong and did think about heading different direction. 2 mile w/u then into slower end of pace, comfortable enough but feeling tired, pushed up to higher end of range and with wind blowing I could feel effort levels
rise, couldn't get back to easy end of pace after mile 6, still running into wind and mentally giving up on session with every step, flicked between knocking on the head and just trying to hit MP for last two miles, so for last two miles pushed again, got on MP pace but I had already abandoned session at start of mile 7. so gave up. Think combination of wind and not being fully recovered from Sunday played its part, so first failed session, not the end of the world will write off and move on. left house at 6.25 am, cool and windy, no fuelling.

mile 3/4 8.14,8.06
mile 5/6 7.40,7.43
mile 7/8 8.38,8.30
mile 9. 8.06

The Muppet wrote: »

It's always breezy but the wind was serious today along the coast . Speedy sessions can be extra tough along there.

I know nothing in there is news to you, just sypathising as I've been there myself an u did likewise.

Not unlike me to read wrong, but your version sounds better, keep away from clontarf if windy, there's no where to hide

Sorry T, I was answering Anna, about plan, probally had you scratching you head with that one

Thurs 17 Aug

5.37 easy 9.45 ang recovery


Run home from work, ditched HR monitor, it only annoying me trying to run to HR, not enjoying running with it, so think it's effecting my stride and starting to cause niggles. Back to running by effort.

Friday 18th Aug

5.37 easy 9.01 avg easy

Run into work Friday, getting a head cold and sore throat, but energy seems ok.

Sat 19th Aug


20.1 miles @ 9.14 avg 3.04 hrs

Crappy sleep woke at about 6, had porridge with honey and pint of water before leaving house, first time to eat before my LR. Took solpadine for throat and headed off, feeling bit crappy, kept first mile slow up N32 for Santry, stayed away from coast as it was quite windy. But as it happens it ended being windy anyway up trough clonshaugh and north side heading to Santry, diverting trough Ballymun, and around a few estates in Santry, down trough glasnevin to phibsbrough, into city centre and down quays to to point depot, back up Alfie Byrne and clontarf for ST Anne's to do PR with youngest, for last 3 miles, as I got into this run felt better must have been prodige kicking in. Last 3 miles where wind assisted back along clontarf, before a slow parkrun with youngest, torcher as she doesn't listen and surges and stops to walk, she tried her best to beat mrsmc but gave it to much effort to pass her and died a death for few mins. Gave her the tortoise and the hare story as we went but hopefully the penny will drop with experience:). Nice to see Tolouse out doing her LR one of our fellow 2015 novices having another crack at DCM this year, she also made a good target to get my little one back on track as she sneaked past near the end with delight.

10.04,9.19,9.16,9.21,9.13,9.15,9.13,8.54,8.59,8.43,8.59,8.27,8.34,8.28,8.29,
8.27,8.26,10.14,11.23,10.30,

Sunday 20th Aug

5.3 miles recovery 10.02 avg

Run into city to collect car left from last night, still no feeling 100%, out with friends last night few beers and late enough night, nose running like a tap, with green snot :eek: and throat still sore, hopefully won't linger. Another 6 days of running to keep load but lighter than trying to squeeze 5O odd miles in over 5 days. Step back week next week should give me a chance for bit of recovery.

Thanks Anna, will do.

Thurs 24th Aug

8.5 miles aprox

Took few days rest to give cold a chance to pass, had an 8 mile with 4 at HMP
On plan, so headed off with easy recovery or if felt ok get session done, headed off with back pack on warm evening, no wind to speak off so mile w/u went well and decided to give session a go, watch went off, but I know this route along coast well so decided I would give it HM effort, was finding it very hard so, broke into about 600m x 8 at HM effort with short recovery of about 60-80 sec, tough with heat and back sack I was soaking, but had spare t shirt for c/d which was handy.

Fri 25th Aug

5.3 easy recovery @ 9.40

Easy run into work mostly down hill.

Sat 26t Aug

5 miles inc Pacing 24 mins at P/R

Came in 23.35 so little early but watch measures a little off so thought I was only about 10 sec early.

Sunday 27th Aug

14.2 miles @ 8.55 avg 2.06.33hrs

Ran from home up to summit and back down along coast,detour up trough black banks, and back to St Anne's for easy c/d in grass before helping with jnr PR. Very warm this morning and again finished a run like I'd been for a swim. I loose an extraordinary amount of sweat, will really have to watch that. Step back this week so didn't loose any mileage with 3 rest days.
9.33,8.42,8.50,9.19,9.02,9.14,8.39,8.39,8.31,8.29,8.27,8.27,10.24,9.53 (0.20)