GK training log

17 Jan

9.84 miles. Avg 9.15. 91 mins

Set off at 8 this morning nice and mild,
90 min progression run on schedule for today. My self and MrsG meet another park runner at St Fintans in Sutton, ran up to summit, straight over top and back into Howth harbour and back towards Sutton, MrsG was really feeling in legs this morning again after yesterday session, so really slow first mile, considering a lot of it was flat. MrsG went back to car along with E, and I continued on home to finish out 90 mins and end of progression run. Nice run, longest in a while.


Mile 1. 11.32
Mile 2 . 10.03
Mile 3 . 10.07
Mile 4 . 9.07
Mile 5. 9.36
Mile 6. 8.47
Mile 7. 7.51
Mile 8 . 7.43
Mile 9 . 7.45
Mile 10. 0.83 C/D 8.32

FBOT01 wrote: »

Kennyg71 wrote: »

Add your reply here.
Would like to do sub 3.30, will jump into plan after Raheny 5 and see how it goes. Have been told need to be running bit faster than MP to make due to hit Paces, was quite comfortable but only 3 miles.

Who told you that? I'd like to think most around here would disagree unless you are doing a specific session which involves Tempo, Intervals, etc.

If you go the P&D route progressions runs would move between MP+20% and MP+10%. I think JD has similar theory based on HR Zones but haven't gotten to that section of the book yet. Even the guidance given by MS on the Graduates thread this week said the fastest section of today's progression run was to be at MP. Save your fast twitch fibres for race days

Add your reply here.
Reading to many logs, was reading a log of someone training for sub 3.30 and doing MP miles at 8 min pace, and they where told lots of miles where at 7.45/7.50 pace and make sure these felt comfortable, to much information and not enough knowledge that's why I post here:)
Also read on McMillan finish LR with last few miles above planned PMP was good strategy, but this was not LR so was off base any way, thanks for above

Will make sure I have good read of a plan over next couple of weeks.

27th Jan

5.5 miles easy with 1min/2min/3min/2min/1min at 5 mile pace and equal recovery Avg 8.39

another rainy, windy morning. but out of wind for good bit of Run. 20 mins warm up before begin 5 miles paces. set watch to
7.05 min mile took about 15 sec or so on each effort to hit pace. have bit of cold, courtesy of eldest, only present he brought
back from Holidays, taking Lemsip and some early nights seems to be staving off worst, but bit off coughing & spluttering on
run but managed paces comfortably enough. good stretching session this afternoon and not in the worst nick.

split
9.11
7.58
8.18
8.21
9.25

Mrs Mc wrote: »

Dubgal72 wrote: »

Make sure to get plenty of sleep before Sunday and hopefully you'll be fine. See you sun anyway. Spread the word, breathe and run tall...and if nobody's smiling, I want to know why...and if you're smiling too much, you're not running hard enough

She's back !!!! DG who must be obeyed !

Add your reply here.
Like she never went away, hopefully smiles all round after race:)

Jan 28

35 mins easy on cards for this morning. 32.53mins done 3.66 miles avg 8.59 easy

miscalculated this one so had to run long way round back into estate to get extra few minutes, rain free but much colder
this morning, did 4x50m strides easy enough in mile 2, just to warm up a bit, cold all way through this run, like Ice block
when got home, only when doing few strides was feeling any way warm, pretty crappy run all in all, should have stayed in bed.

splits
8.56
8.36
9.17
6.05 for 0.66 miles

FBOT01 wrote: »

Have a good one, G and of course.....ENJOY!!!

Cheers M, see u there.

Jan 31st

6 miles , 1 mile w/u 5 mile Race race chip time 37 mins

Raheny 5 Race, was looking forward to this race, but last couple weeks before with, week off running, hard drinking session
last week end and Chesty Cough, cold during week, probably in hindsight not best prep. Was half thinking off pulling out during
week, but missed last year and though if wake up Sunday feeling any way normal would go ahead and run.

So missed last year with injury, and didn't feel as bad as earlier in week decided to go for it, but even easy warm up and having
bit of chat felt harder than should have been before race, but set watch for 7.10 pace and said see how I would go.

got over line at about 1 min on clock very congested start and never really got going, tried to get on pace on mile 1
but was really struggling to hold effort, don't remember any real ups or downs, found myself struggling whole race, never got
really comfortable, caught up with MRSG at end mile 2, looked to be struggling went off to fast, but found out she had bad fall
prior to Race and was in good bit of pain and still managed PB, with little complaining afterwards, looking at splits after race
not worst in world, and on reflection felt every mile from start to finish and managed to gind out so hopefully will help in
future when going gets tough.

As usual support was great, and Race was really well run, apart from that start line which due to race popularity is always going
to be problem, well done to all Raheny crew who pulled off great day as usual. Great to meet up with all Boardies after, great job
on flapjacks Denis. well done on all who got Pb's or close enough.

splits
7.23
7.22
7.08
7.33
7.22 (managed 50m sprint to finish)