GK training log

Mrs Mc · 23-12-2015 05:03PM

annapr wrote: »

glad to see it's not just me that you're nagging encouraging yeah, Mrs Mc, where's that log?

Patience is a virtue ! Nothing worth logging at the mo ! Will consider in the new year !

Firedance · 23-12-2015 05:16PM

Mrs Mc wrote: »

Patience is a virtue ! Nothing worth logging at the mo ! Will start one in the new year, on 1st January !

FYP

Kennyg71 · 23-12-2015 10:07PM

Dec 23rd

60 mins steady 8.11 avg 7.38 miles

Dropped eldest to training at wooden bridge, so ran along clontarf round Alfie
Byrne rd up back fairview park, back down to St Anne's and back to wooden
Bridge. Nice evening, no sign of any storm as yet, little windy in sections but
not to bad. Longest run with any pace since DCM training.

Splits
Mile 1 8.05
Mile 2 8.16
Mile 3 8.07
Mile 4 8.11
Mile 5 8.17
Mile 6 8.09
Mile 7 8.08
Mile 8 0.38 3.06

Singer · 23-12-2015 10:26PM

Nice run!

Mrs Mc · 23-12-2015 11:22PM

Kennyg71 wrote: »

Dec 23rd

60 mins steady 8.11 avg 7.38 miles

Dropped eldest to training at wooden bridge, so ran along clontarf round Alfie
Byrne rd up back fairview park, back down to St Anne's and back to wooden
Bridge. Nice evening, no sign of any storm as yet, little windy in sections but
not to bad. Longest run with any pace since DCM training.

Splits
Mile 1 8.05
Mile 2 8.16
Mile 3 8.07
Mile 4 8.11
Mile 5 8.17
Mile 6 8.09
Mile 7 8.08
Mile 8 0.38 3.06

God I still haven't got out ;( still getting organised for Christmas !!!!

Kennyg71 · 23-12-2015 11:46PM

Mrs Mc wrote: »

God I still haven't got out ;( still getting organised for Christmas !!!![/quote

Gill is same, I have to say get away with
Not having to get to stressed, as she does enough for us both, love Christmas
But hate all craziness for 1 day. 40 mins
Out and clear head again, and before u say it, there's always time.ðŸ˜€

Mrs Mc · 24-12-2015 12:39AM

Kennyg71 wrote: »

Mrs Mc wrote: »

God I still haven't got out ;( still getting organised for Christmas !!!![/quote

Gill is same, I have to say get away with
Not having to get to stressed, as she does enough for us both, love Christmas
But hate all craziness for 1 day. 40 mins
Out and clear head again, and before u say it, there's always time.ðŸ˜€

ahhh G you're making me feel bad now ... Only sitting down this minute have not stopped all night getting ready for Christmas day big gang coming. M is still peeling spuds !!! I know I know no excuse !

Kennyg71 · 27-12-2015 09:37PM

Dec 26th

Did 1 k warm up and joined club for
Annual st Stephens day relay, really poor turnout only 16, so 4 teams of 4 around
650 m course, have watched this for few
Years now as eldest had taken part. Got
Loads of warnings about hamstrings going and to take easy, my team first runner arrived with me in lead so not to disappoint I went off like a hare and passed off still in first, we received Batton last for next round, set off fast again but relay buddy not there, so had to keep running against fresh runners, my relay buddy had made it 150m or so further around track, bunched after first run,so all down hill. Finish in last place
And sore hammy for my trouble, not to bad today, but will give fat Turkey a miss so not to mess up start to next year. So 20 mins constant relay, really unprepared for how fast these where, lesson learnt.
Will be on supporting duty tomorrow.

annapr · 27-12-2015 09:45PM

Kennyg71 wrote: »

Dec 26th

Did 1 k warm up and joined club for
Annual st Stephens day relay, really poor turnout only 16, so 4 teams of 4 around
650 m course, have watched this for few
Years now as eldest had taken part. Got
Loads of warnings about hamstrings going and to take easy, my team first runner arrived with me in lead so not to disappoint I went off like a hare and passed off still in first, we received Batton last for next round, set off fast again but relay buddy not there, so had to keep running against fresh runners, my relay buddy had made it 150m or so further around track, bunched after first run,so all down hill. Finish in last place
And sore hammy for my trouble, not to bad today, but will give fat Turkey a miss so not to mess up start to next year. So 20 mins constant relay, really unprepared for how fast these where, lesson learnt.
Will be on supporting duty tomorrow.

No idea what just happened there, but I thought I saw pics of you wearing a medal after this?

Bungy Girl · 27-12-2015 10:57PM

Kennyg71 wrote: »

Dec 26th

Did 1 k warm up and joined club for
Annual st Stephens day relay, really poor turnout only 16, so 4 teams of 4 around
650 m course, have watched this for few
Years now as eldest had taken part. Got
Loads of warnings about hamstrings going and to take easy, my team first runner arrived with me in lead so not to disappoint I went off like a hare and passed off still in first, we received Batton last for next round, set off fast again but relay buddy not there, so had to keep running against fresh runners, my relay buddy had made it 150m or so further around track, bunched after first run,so all down hill. Finish in last place
And sore hammy for my trouble, not to bad today, but will give fat Turkey a miss so not to mess up start to next year. So 20 mins constant relay, really unprepared for how fast these where, lesson learnt.
Will be on supporting duty tomorrow.

That sounds hellish :eek:. So how does it work - if your relay team mates can't hack the pace you've got to keep going ??? It's like some weird version of The Hunger Games....

Kennyg71 · 27-12-2015 11:35PM

You get a team, not all runners are at same level, not entirely sure but think I may have been number 2, so off to bad start, if someone unable to pull weight or drops out you have to keep going, usually more in team so less ground to cover, lad I handed off to said he only does this and no other running during year, so think our
Team captain was sold a pup, but have looked on in wonder for few year now and glad to experience it. You run in relay for 19 mins constant and who ever has Batton at 19 mins had to run hard for last 60 sec, really needed better warm up, and cool down wasn't on agenda, hammy started to cramp early on.

Kennyg71 · 30-12-2015 07:08PM

annapr wrote: »

Kennyg71 wrote: »

Dec 26th

Did 1 k warm up and joined club for
Annual st Stephens day relay, really poor turnout only 16, so 4 teams of 4 around
650 m course, have watched this for few
Years now as eldest had taken part. Got
Loads of warnings about hamstrings going and to take easy, my team first runner arrived with me in lead so not to disappoint I went off like a hare and passed off still in first, we received

Batton last for next round, set off fast again but relay buddy not there, so had to keep running against fresh runners, my relay buddy had made it 150m or so further around track, bunched after first run,so all down hill. Finish in last place
And sore hammy for my trouble, not to bad today, but will give fat Turkey a miss so not to mess up start to next year. So 20 mins constant relay, really unprepared for how fast these where, lesson learnt.
Will be on supporting duty tomorrow.

No idea what just happened there, but I thought I saw pics of you wearing a medal after this?

Add your reply here.
It was pitty medal, for the also rans

Kennyg71 · 30-12-2015 07:28PM

Dec 30th

Obviously much lees fit than I thought,
19mins of relay and Doms for 4 days,
Must not possess any fast twitch fibres, will really have to work on it in 2016.

Hamstrings still small bit tender, does anyone know is it ok to do really slow run
While little sore, am going stir crazy.

Firedance · 30-12-2015 07:47PM

Kennyg71 wrote: »

Dec 30th

Obviously much lees fit than I thought,
19mins of relay and Doms for 4 days,
Must not possess any fast twitch fibres, will really have to work on it in 2016.

Hamstrings still small bit tender, does anyone know is it ok to do really slow run
While little sore, am going stir crazy.

what was it dubgal used to say on the novices thread, go out and jog a short distance and test the level of pain, if it feels ok keep going, if not turn around and come back - something like that? just be honest with yourself about how sore or not it is when you go out.

denis b · 30-12-2015 07:59PM

+1 to advice from FD and I promise not to look for a rematch until next year at least!!!

Bungy Girl · 30-12-2015 08:01PM

Consider getting them worked on by a physio / physical therapist maybe ? It'll hurt like heck but you'll feel like you've got a new pair of legs afterwards.

Kennyg71 · 30-12-2015 08:50PM

Cheers FD,BG&D will try short one tomorrow, think it feels more like DOMS
Than anything else at moment. My Physio on hols. Will give him shout next week thanks.

Kennyg71 · 31-12-2015 05:09PM

31 Dec

2.7 miles 10 min avg

Lovely afternoon for run,pitty so short but
Did not want to over do, still bit tight, but not painfull, considering FD news, nothing to complain about.

Happy and peaceful New Year.

annapr · 31-12-2015 06:29PM

Happy new year to you and all the Kenny clan! Hope 2016 brings health and happiness to you all.

Kennyg71 · 02-01-2016 02:58PM

Jan 2nd

Volunteering at park run this morning, then 300 interval session with MrsG,
Ham string still little tight, but much better.

6x300m so nice and handy + lap measured about 15-20 m short, due to miscalculation, setting out 500&600m and start line brought forward. Took off really slowly at back of group, all runs between 52-62 sec and felt really easy, as we had about 1.45 sec recovery, so not exactly quality, but glad to get done.MrsG really enjoyed, so volunteering again next week.

Kennyg71 · 02-01-2016 02:58PM

Jan 2nd

Volunteering at park run this morning, then 300 interval session with MrsG,
Ham string still little tight, but much better.

6x300m so nice and handy + lap measured about 15-20 m short, due to miscalculation, setting out 500&600m and start line brought forward. Took off really slowly at back of group, all runs between 52-62 sec and felt really easy, as we had about 1.45 sec recovery, so not exactly quality, but glad to get done.MrsG really enjoyed, so volunteering again next week.

Murph_D · 02-01-2016 07:28PM

52-62 sec is quality in my book. Have never done 300s but if I did it would be at about 69. No wonder you cruised to that sub-21.

Kennyg71 · 02-01-2016 08:39PM

Murph_D wrote: »

52-62 sec is quality in my book. Have never done 300s but if I did it would be at about 69. No wonder you cruised to that sub-21.

Add your reply here.
Little short of 300m + recovery to long, I'd say probably about 5 sec extra for
Short course.

Kennyg71 · 03-01-2016 01:56PM

Dec 3rd

6.8 miles avg. 9.17

Out at 8.30 this morning, lashing rain and bit chilly. Had arranged meet 13 yr old nephew for run, he wants to do x/c in school and hasn't had huge amount of running over last month or so, got phone call at 8.15 to see where I was, so out into rain and wind, about mile of run to pick him up, he got lot of elements of winter running, wind, rain, cold. Ran just over 3 miles with me, so good test if is for him. Got really soaked and cold during this run, other than company for 3 miles, crappy run, every thing felt heavy and unwilling, will put down to lack of miles this week. Should have left till latter in hindsight, much nicer out there now.

Mile 1 8.59
Mile 2 9.04
Mile 3. 9.42
Mile 4. 9.52
Mile 5. 9.05
Mile 6. 9.05
Mile 7. 0.8 8.20

Kennyg71 · 04-01-2016 09:23PM

Dec 4th

Back on top of excerise today, starting to get niggles. Defiantly down to putting stretching & excerise on back burner.

Having read through faster road running, which Murph recommended & would seem 300m reps & Lt tempo sessions
Way to go for 5k training, so with Winter league & club session have been inadvertently been doing correct thing for good 5k training, good read,interesting to read in hindsight for future.

Kennyg71 · 05-01-2016 07:41PM

jan 5th

5.57miles GA 8.17 avg. 46 mins

Went out just after 6.30 this morning, job to get out of bed, could hear rain & Sunday crappy run still in head. Went out and raining but, nice and calm & mild enough. Unlike Sunday got straight into run felt really good and effortless, ended up being bit on fast side, bit surprised when looked at splits, as Sunday run felt much more difficult. Have what I though was rain Jacket, but probably only fit really light shower and when got soaked through on Sunday clung to me, think that's why felt cold and crappy, nylon training top much better job this morning,got wet but not cold.

Splits
Mile 1 8.18
Mile 2 8.17
Mile 3 8.10
Mile 4 8.06
Mile 5 8.02
Mile 6 0.57 5.08

Kennyg71 · 05-01-2016 10:25PM

Jan 5th

5.55 miles avg 10.39. 59 mins

Have been nagging better half to get out
as she has signed up for Raheny 5, and hasn't been out much, so coeresed into run this evening for second run of day.
Did not really want to do 2 runs but kept pace low. Myself MrsG and the dog, nice
Run, but cooler tonight but no rain,instructed not to log this pity run by
Mrs, but in interest of looking back to see if any reason for future possible over use injury has to be logged G, if u happen to read.

diego_b · 06-01-2016 12:55AM

Same boat myself, can't my own better half out the door at the moment. We bought a treadmill last week so agreed to that once she uses it! I will use it once or twice a week myself too, handy for bad weather of which we have got plenty of late.

Bungy Girl · 06-01-2016 12:32PM

Kennyg71 wrote: »

instructed not to log this pity run by Mrs, but

Careful now :P

Kennyg71 · 06-01-2016 08:13PM

diego_b wrote: »

Same boat myself, can't my own better half out the door at the moment. We bought a treadmill last week so agreed to that once she uses it! I will use it once or twice a week myself too, handy for bad weather of which we have got plenty of late.

Add your reply here.
Not as bad on this side of coast, good luck with treadmill, can only manage few K on treadmill before getting bored.

GK training log

Comments