GK training log

Kennyg71 · 29-11-2015 02:14PM

29th Nov

Time 1 hr 6.3 miles avg 9.46 mile

Out with MrsG & MrsMC and another park runner
This morning, nice leisurely run, wind assisted all
Way along coast, harder to slow down than keep
Pace. Would be great place for 5k wind assisted
Pb. Weather not to bad once you get out.

Kennyg71 · 30-11-2015 08:45PM

30th nov

No running, full set hm stretches and some calf excerises. Set of hm
Stretches yesterday evening also, thought I got out of Saturday session
With out a hitch but Hip Flexor & Glutes where little tender Sunday after
Noon and this morning, starting to settle now, have to make sure to
Stretch well after intervals, obviously don't engage some muscles with
All the slower running I've been doing.

Question for FBOT if around, raheny starting winter league on Wednesday
3,2 mile races, do u reckon would be ok to do these as progression runs
Most weeks and Race odd one, or would I be better giving miss till new
Year cheers.

Mile warm up and cool down before and after also.

FBOT01 · 30-11-2015 11:33PM

Kennyg71 wrote: »

30th nov

No running, full set hm stretches and some calf excerises. Set of hm
Stretches yesterday evening also, thought I got out of Saturday session
With out a hitch but Hip Flexor & Glutes where little tender Sunday after
Noon and this morning, starting to settle now, have to make sure to
Stretch well after intervals, obviously don't engage some muscles with
All the slower running I've been doing.

Question for FBOT if around, raheny starting winter league on Wednesday
3,2 mile races, do u reckon would be ok to do these as progression runs
Most weeks and Race odd one, or would I be better giving miss till new
Year cheers.

Mile warm up and cool down before and after also.

On the Hip flexor/Glute issue it is often about strengthening them rather than stretching them so make sure you identify the problem so you are doing the right thing. I failed to recognise my issue last year (well actually I ignored it

)and paid the price when the mileage went back up this year.

On the winter series question it will really depend on what the rest of your week is going to look like. If your week has some sort of tempo in it then I see no problem in working these into it. If you stick to the general mantra of following a hard day with an easy one you should be fine. I would look at each week as you go and decide how the Wed races can be accommodated weekly whether it is as part of a tempo, a progression run or maybe just as an occasional blow out :pac:

Kennyg71 · 01-12-2015 12:50AM

FBOT01 wrote: »

On the Hip flexor/Glute issue it is often about strengthening them rather than stretching them so make sure you identify the problem so you are doing the right thing. I failed to recognise my issue last year (well actually I ignored it )and paid the price when the mileage went back up this year.

On the winter series question it will really depend on what the rest of your week is going to look like. If your week has some sort of tempo in it then I see no problem in working these into it. If you stick to the general mantra of following a hard day with an easy one you should be fine. I would look at each week as you go and decide how the Wed races can be accommodated weekly whether it is as part of a tempo, a progression run or maybe just as an occasional blow out :pac:

Thanks makes sense & will keep eye on hip, Glutes if keeps bothering.

Kennyg71 · 03-12-2015 01:50AM

02 dec

5.5 miles Raheny Winter series

1.5 miles warm up

3 mile race, intended doing as Tempo, spent most of 3 miles
on my own running between 2 groups. Passed on 2nd lap and
Let them go, even though been encouraged to go with other
Runner and work together, last lap and last 3rd if mile hear
Another runner on heels, brain says can't have this and motored
On and passed runner who passed earlier and powered up drag
of 350m or so to finish and neither of other two had legs to follow
Have been feeling little crappy this week, so for first run and 3 mile
PB not to bad.

Mile 1 7.01
Mile 2. 7.19
Mile 3. 7.01

1 mile cool down.

FBOT01 · 03-12-2015 01:02PM

Kennyg71 wrote: »

02 dec

5.5 miles Raheny Winter series

1.5 miles warm up

3 mile race, intended doing as Tempo, spent most of 3 miles
on my own running between 2 groups. Passed on 2nd lap and
Let them go, even though been encouraged to go with other
Runner and work together, last lap and last 3rd if mile hear
Another runner on heels, brain says can't have this and motored
On and passed runner who passed earlier and powered up drag
of 350m or so to finish and neither of other two had legs to follow
Have been feeling little crappy this week, so for first run and 3 mile
PB not to bad.

Mile 1 7.01
Mile 2. 7.19
Mile 3. 7.01

1 mile cool down.

Nice going, G. Congrats on the PB. Next up sub 21 5K!!

I see that plan to run it as a Tempo worked out well for you

You won't be the first or the last around here to have that "I am not having this" moment and change plan on the fly :pac:

Kennyg71 · 03-12-2015 02:10PM

FBOT01 wrote: »

Nice going, G. Congrats on the PB. Next up sub 21 5K!!

I see that plan to run it as a Tempo worked out well for you

You won't be the first or the last around here to have that "I am not having this" moment and change plan on the fly :pac:

Cheers M, when u hear footsteps behind you coming up to end of Run
hard not to react, still nice to feel I still have competitive streak, wasn't
Feeling it till that moment and just went with it.

Mrs Mc · 03-12-2015 07:28PM

Congrats on the pb G

Kennyg71 · 03-12-2015 11:35PM

Mrs Mc wrote: »

Congrats on the pb G

Cheers A, lovely running conditions last night, was not really intending
Racing but hard not to when u hear patter of feet catching u.:)

Kennyg71 · 03-12-2015 11:44PM

3rd Dec

4.78 miles avg 9.16 easy pace 44.12 mins

Bit chillier this evening, over layered again will never learn, after 10 mins
Or so once warmed up long sleeve top proabaly enough. Will have to start
Checking temp before runs, rai n stopped just after 6pm happy days, was
Prepared for soaking.

Kennyg71 · 05-12-2015 04:05PM

5th Dec

Interval session 1k w/u. 7x300m 1k c/d

Running with 500m interval group, so out in front for these, notice
I seem to start much slower than group, takes about 20-30 strides
To catch up and go past, some thing I never noticed before as usually
Run in bigger groups.

First 3 59 sec
Next 2 61 sec
Next 1 63 sec
Next 1 65 sec

Fair wind out today so really tired on last one, and one of 500m guys left
Me for dust. Left calf little tight will have to get stuck into calf raises, being
Sliding this week.

Kennyg71 · 06-12-2015 12:29PM

Dec 6th

6 miles 52 mins avg 8.50

Unscheduled trip up to summit to keep someone company
Absolutely lovely morning for running, wind packed it's bags
And gone away, each time I go up there it does not seem as
Daunting, think more in the head than legs, but probably
Different story racing up it. Got in good pre training for Fat
Turkey as well with bottle of wine,late to bed and day of junk
Food, so think simulated race preps well&#55357;&#56843;

Kennyg71 · 08-12-2015 11:01AM

Dec 8th

4.78 on watch avg 8.52 42 mins easy pace(took about 0.6miles or
so for watch to wake up, so probably 5.4 miles and 47 mins done)

Nice early one this morning, lovely morning nice and mild.
Love morning runs, once u pry yourself from bed. Not to much
Going on to distract on these dark mornings, hopefully rest of
Winter will be as pleasant as it has been so far.

Kennyg71 · 10-12-2015 10:13AM

9 Dec

2 mile race winter series Raheny

Small warm up 2 mile race 1mile c/d

Got to race late so 5 mins or so warm up, weather conditions wet
Bit blustery but not to bad.

Mile 1 go out with group of runners, get some wind on initial drag
Group picks up pace and let them go, do not want to get out of comfort
Zone.

Mile 2 pretty much on my own for first half and get caught by another runner
Who goes by, I pick up a little and go by him and stay ahead till last 400 m
Or so, had done system check and really comfortable under no pressure what
So ever, so when I get passed again I respond and go a head just enough
With about 200m to go other runner puts on mad burst and was going to let
Him go, but responded and had couple gears still to go and head for line. So
On up side 13.42 PB, but I really need to start testing myself, find I like to run
With in comfort bit to willingly. Should have really be going 20 sec faster with
19th in mind, at least choices are limited then&#55357;&#56832;

Firedance · 10-12-2015 10:15AM

super stuff on the pb! the great thing about winter leagues is that you've something more to aim for each week, so next week you know what you have to do from the off....

Kennyg71 · 10-12-2015 10:17AM

Dec 10

49 mins 5.5 miles 9.03 avg easy pace

Lovely morning for running, nice and calm and mild, good to
Get runs in early, no early morning drama as only one up,when
Left to evening life can take over.

Kennyg71 · 10-12-2015 12:41PM

Firedance wrote: »

super stuff on the pb! the great thing about winter leagues is that you've something more to aim for each week, so next week you know what you have to do from the off....

Cheers, next week doing 5k on Saturday, so not to sure if racing
3 miles good idea, any thoughts, had in mind to Run on slower end
If tempo about 7.35 mile.

Firedance · 10-12-2015 12:49PM

Kennyg71 wrote: »

Cheers, next week doing 5k on Saturday, so not to sure if racing
3 miles good idea, any thoughts, had in mind to Run on slower end
If tempo about 7.35 mile.

how could I forget the smackdown of the year is happening next week - I might try and get out to witness that

FBOT will better advise you on the race/don't race strategy though.

Edit, I see Murph has the good advice below

Murph_D · 10-12-2015 12:50PM

Nice going there, G.

One day easy for every mile raced suggests you don't want to race on Weds AND Sat. You'll just have to choose one of them. You could always do Weds as a tempo, or maybe progress through the gears and do the last mile at 5k pace, if you have the discipline to hold yourself back!

Kennyg71 · 10-12-2015 03:56PM

Murph_D wrote: »

Nice going there, G.

One day easy for every mile raced suggests you don't want to race on Weds AND Sat. You'll just have to choose one of them. You could always do Weds as a tempo, or maybe progress through the gears and do the last mile at 5k pace, if you have the discipline to hold yourself back!

Thanks D, there is only one I will be racing so:D great at holding
Back.

FBOT01 · 10-12-2015 06:08PM

Kennyg71 wrote: »

Cheers, next week doing 5k on Saturday, so not to sure if racing
3 miles good idea, any thoughts, had in mind to Run on slower end
If tempo about 7.35 mile.

Murph_D wrote: »

Nice going there, G.

One day easy for every mile raced suggests you don't want to race on Weds AND Sat. You'll just have to choose one of them. You could always do Weds as a tempo, or maybe progress through the gears and do the last mile at 5k pace, if you have the discipline to hold yourself back!

No benefit to racing Wed if you are giving it a lash on Sat, IMHO. You've already set a 2m and 3m PBs over last couple of weeks so focus on doing the job at 5k now.

You have also showed how you struggle with the hold back strategy so I would skip the winter league altogether next week and stick to a more speed based session early in the week and just throw in a few strides with your run on Thursday to ensure you are on your toes for Saturday.

And on Sat it should be GO HARD or GO HOME all the way :pac::pac:

Bungy Girl · 10-12-2015 06:58PM

Kennyg71 wrote: »

Cheers, next week doing 5k on Saturday, so not to sure if racing
3 miles good idea, any thoughts, had in mind to Run on slower end
If tempo about 7.35 mile.

Oh, I don't know. It's probably a very good idea to race the 3 miles eyeballs out and follow that with a long hill repeat session on Friday. Then you can get up early on Saturday and do your long run before heading to the start line

Mrs Mc · 10-12-2015 07:00PM

Bungy Girl wrote: »

Oh, I don't know. It's probably a very good idea to race the 3 miles eyeballs out and follow that with a long hill repeat session on Friday. Then you can get up early on Saturday and do your long run before heading to the start line

Like the strategy G !!!!!

Bungy Girl · 10-12-2015 07:01PM

Mrs Mc wrote: »

Like the strategy G !!!!!

It's my only hope!

Kennyg71 · 10-12-2015 08:31PM

Bungy Girl wrote: »

It's my only hope!

Another sandbagger,I was talking to RedRunner and he's said we don't
Stand a chance

Kennyg71 · 10-12-2015 08:35PM

FBOT01 wrote: »

No benefit to racing Wed if you are giving it a lash on Sat, IMHO. You've already set a 2m and 3m PBs over last couple of weeks so focus on doing the job at 5k now.

You have also showed how you struggle with the hold back strategy so I would skip the winter league altogether next week and stick to a more speed based session early in the week and just throw in a few strides with your run on Thursday to ensure you are on your toes for Saturday.

And on Sat it should be GO HARD or GO HOME all the way :pac::pac:

Will skip so, and that is plan, will start to do visualisation excerise from today:p

FBOT01 · 10-12-2015 08:50PM

Kennyg71 wrote: »

Will skip so, and that is plan, will start to do visualisation excerise from today:p

Apologies G. The last post should have started with Well done on another solid PB performance last night.

Kennyg71 · 12-12-2015 05:31PM

12th Dec

5.5 miles 1 mile w/u 3 mile tempo 1.5 c/d

Chilly out there this evening, bad stitch for last mile of tempo
But managed to hold effort, much harder than it should have
Been.

Tempo splits

Mile 1 7.39
Mile 2 7.24
Mile 3 7.32

FBOT01 · 12-12-2015 06:21PM

Kennyg71 wrote: »

12th Dec

5.5 miles 1 mile w/u 3 mile tempo 1.5 c/d

Chilly out there this evening, bad stitch for last mile of tempo
But managed to hold effort, much harder than it should have
Been.

Tempo splits

Mile 1 7.39
Mile 2 7.24
Mile 3 7.32

Now who's sandbagging

Kennyg71 · 12-12-2015 06:36PM

FBOT01 wrote: »

Now who's sandbagging

I already told u tactics, shoulder BG into ditch & then trip up Murph:D

GK training log

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