GK training log

Bluesquare wrote: »

Great that you didn't loose any mileage after your extra rest days and your training is back on track ! Does the park run I question have pacers or were u pacing for a friend ?

Last Saturday of every Month, we have a pacing Saturday, usually from 20-30 mins, one pacer running at each time target. It gives plenty of targets for most runners, we all have hi viz bibs with target time on back for everyone to see.

It's St Anne's PR, with tree cover messing up avg lap time we usually come in little early, but usually lots of pb's on pacing week

Bluesquare wrote: »

Sounds like an almost plan! Great idea ! Please tell me it's a nice easy course? Brilliant for giving up your time to help others out!

It's pretty flat, so only thing that has any real effect is if there is a really windy day.

Tues 4th sept

5.68 miles easy 9.05


Run home from work, still very congested this week.


Wed 5th Sept

10.6 miles @ 8.30 avg


Another bit of a disastrous run, plan was 12/14 miles with 4x2 at HMP with 2 min or half mile recovery depending on if doing 12 or 14 miles. 2 mile w/u then into HMP, only managed 2 sets, I was running from Sutton into town for these, with intention of running up Alfie Byrne Ed and up quays. Run was into strong enough breeze and head just switched off and lungs where under pressure, so knocked on the head, I have ran a few of these sessions in past, and LT sessions at faster paced but couldn't convince myself to struggle with more than two sets.

7.18,7.21 (2 min recovery)
7.33,7.33 half mile recovery

Got on pace for next set but effort was rising so pulled plug, shouldn't be this hard.

Thurs 6th Sept

5.46 miles easy recovery

Run home from work, met annapr on w/u for her HM session, which went much better than mine.

Friday 7th

5.3 easy

Run into work no watch strap broke on watch, about 50 mins runtime.

Sat 9th Sept

19.6 miles @ 8.52 avg 2.53 hrs

Eldest lad Birthday so out last night for Family meal late to bed, but only one glass of wine, decided to have lie in but woke just after 6 am and couldn't sleep, so decided since I woke naturally unlike every other LR, I'd get done and over, had bowl of porridge and bit of honey, left house with 500 ml of water and headed from Clarehall trough baldoyle and up to summit, back down to Sutton cross, out to Howth, didn't do pier today as it was quite windy and decided to give myself a bit of a brake, ran back out of Howth and back up towards baldoyle instead of coast, and jaysus there was some wind, ran against wind but let effort drop. Ran up to donamede, down to tonlegee rd and back up malahide rd, to home. my watch in pocket for whole run as there was no strap, ran purely on effort only looking at watch a few times to check distance, as didn't hear all mile beeps as watch was in back pocket of shorts.
Run was 10 easy and 10 steady about 20-30 sec slower than MP, route was fairly undulating and wind was a factor also, was pleasantly suprised at the end looking back and having good idea where I was for each section can tell effort was fairly constant. Ran out of water about mile 9 and morning got progressively warmer, started at 8.30 and finished just befor 11.30, then whole after noon standing around looking after Hurling match, then family up for small birthday gathering for eldest, he was in France all week and back to work today so didn't want a party but we had a few for him another late night few more drinks. Still lots of congestion in lungs, but running think makes sure nothing settling to cause bacterial infection.

9.30,9.07,9.30,9.10,9.55,9.13,9.34,9.06,9.19,8.41,8.35,8.26,8.21,8.03,8.22,8.40,8.25,8.34,8.27,7.55 last bit

Sunday 10th Sept

5.08 miles 51 mins 10.08 recovery

Recovery run in wind and rain and full belly after dinner, in company of the dog, half in grass and half on path. Very uncomfortable with dinner and desert rattling around the stomach:eek:

annapr wrote: »

Glad to see you got your week back on track G. But you know you'll freak people out with a 19.6 mi LSR! At least I got to 19.8

That's what comes of avoiding a windy pier, and not exactly planning a route, unfortunatly my hall door stoped me from running any further:)

Mon 11th Rest

Tues 12th Leg massage, quads and hip flexors tight. Really painful :eek:

Wed 13th

11 miles easy with 8 x 20 sec strides avg 8.52

Thurs 14th

Recovery, easy run home no watch abot 55 mins 5.3 miles


Friday 15th

Run into work 5.3 miles 10.08 avg

Sat 16th
Parkrun volunteering, no run

Sunday 17th

14.5 inc Charleville half 1.38.40 avg 7.31

Entered this race back in May with intention of trying for 1.35, but training not great at moment, really congested last few weeks and couldn't complete any HM training sessions, thought early in week I would do as MP session but had been guzzling medicine all week to see if I could clear things up. Felt best I'd felt in a while had quick read of race strategy in faster road runner, and 5-15 sec below LT was advise for HMP, haven't done much in way of LT lately so guessed some where between 7.10 - 7.15 would be about right so settled on 7.30 per mile, lined up just beside 1.40 pacers, they where planning 1.35 or touch quicker so good place to start, meet DiegoB also lined up wished each other Luck after quick chat and we where off.

Mile 1 - 4

Starts down hill so no pressure, every thing feels easy still bit of congestion in lungs so got slightly ahead of pacers so not to spit on anyone.

7.33,7.31,7.28,7.27

Mile 5 - 8

Just settle on pace not chasing anyone but passing and getting passed. All seems really good and had motivation of a loud 1.40 group behind, while never looking back they faded and got little louder at points. All feels comfortable and controlled, it's a little lonely at times, but around mile 7 we pass trough a village with music and get some shouts of encouragement also profile kind of down hill slightly so pace picks up a bit and close on a few runners.

7.31,7.29,7.26,7.23

Mile 9- 13.1

Some more lonely roads here and after having a couple of slightly faster miles I start to settle back a bit, see 8 min avg a couple of times and not problem so slowly roll it back up, mostly on my own here maybe 10 - 12 runners in sight, but I don't want to fcuk up what has been working so continue to plod along.
Catch a couple of Galtee A/C runners one suffering a bit, they tag a long with me and comment how road seems long and unending, they up pace and pull away after a while, but rubber gets into trouble again in last mile and I pass them again. Last k is up hill and I pick off a few coming along here with bit more effort, than I had been giving up to this point, So things where pretty comfortable for first 8-9 miles, could feel effort rising over last 3-4 miles, but this has been fastest effort in quite a while so really happy with how body held up, and brings back bit of confidence. Lots of boardies had good days in Charleville, great race and will definitely return.

7.35,7.39,7.31,7.32

OOnegative wrote: »

Nice run when not at 100%, plenty more there just let the health improve.

The Muppet wrote: »

Nice going G , hope the health improves it can't be easy running while chest is congested.

Singer wrote: »

Good running G, nice stuff.

Younganne wrote: »

That's some great running after the last few weeks. Recover well and hopefully everything will clear up. The weather is so changeable at the minute we all really need to keep an eye on things.

Thanks All, trying to get balance right at moment, and seems to be heading in right direction.

jake1970 wrote: »

Great running G, hopefully you get back to 100% healthwise soon.

Thanks L.

denis b wrote: »

Well done G. You have kept the faith which has been well tested.

Thanks Denis, its a bit of a rollercoaster alright, hopefully wheels stay on during run in.

annapr wrote: »

You paced that really sensibly on Sunday, G, well done. Hope you enjoyed your super macs on the way home

Thanks Anna, grilled chicken sandwich it was lovely, better than feed previous day, chicken tikka lunch & after an afternoon at sideline of Hurling match, chicken balls, chips, egg fried rice and curry sauce late evening, so at least I know my stomach isn't that easily upset, will have to cut out junk for next few weeks.

Monday 18th sept

4.69 recover @ 10.22 avg

Recovery run in evening after work local loop.

Tues 19th sept

Easy recovery @ 9.37 avg

Easy run home from work.

Wednesday 20th sept

13.3 miles @ 8.56. Easy

Run into work early morning, left house at 6 am, cool and breezy.

10.03,9.18,9.18,9.08,9.02,8.49,8.38,8.40,8.38,8.36,8.41,8.38,8.41,8.35 last bit

Thurs 21st

5.39 recovery @ 10.09

Easy run home, then week 2 of six weeks Pilates in evening.

Friday 22nd

5.37 @ 8.44 easy with 6 x 20 sec strides

Run into work, few strides thrown in to loosen up legs.

Saturday 23rd

4 miles easy including park run in 29 mins

Nice easy trot around st Anne's, with Mrskg and mrsmac, Laura a/c and PJD.

Sunday 24th sept

18 miles with 10 at MP @ 8.41 avg 2.36 hrs

Started MP section in mile 4 just because pace had picked up in antisipation of starting in mile 5, hit 8.10 for mile so called it mile 1, still coughing and spluttering at start of most runs which sends wrong signal to brain and I think makes these much harder, good split between flat and drags for MP on usual run out to Howth pier, running conditions pretty good, lilght breeze for bits but over all calm and cool, settled Aerobicly after about 3 miles but had to dig deep on the mental side, little voice all trough run saying this is to difficult stop after 3,5,8 kept doing systems check but apart from legs being bit tired, everything else bar the odd cough things where ok. Felt I had to dig little deeper than I would want for a training run, was up just after 5 am to give eldest a lift to work, got bowl of proidge in just before off at about 6.30am after got home. probabaly tiredness coupled with not being quite 100%, but that felt hard, did 5 miles c/d because of early MP mile, picked up slightly on last mile to make sure I was just running c/d and not wiped, was able to pick up pace without to much fuss back into the 8 min bracket so continued with c/d. 7 days running wasn't planed but will have well earned rest day tomorrow.
10.11,9.03,9.07,8.10,7.45,7.46,7.47,7.50,7.50,7.48,7.54,7.51,7.47,10.04,10.04,9.54,9.57,9.15