GK training log

aquinn · 22-02-2016 02:16PM

G, brilliant going on Saturday. Well done. That's really super. Good 14 miles too.

Kennyg71 · 22-02-2016 04:02PM

aquinn wrote: »

G, brilliant going on Saturday. Well done. That's really super. Good 14 miles too.

Thanks A, see you had good 16 miles, your a week ahead of me and
Some mileage your putting up.

aquinn · 22-02-2016 04:03PM

That'll all change as missing next week so then we'll all be on the same week, don't fret.

You're doing great.

Kennyg71 · 22-02-2016 04:06PM

aquinn wrote: »

That'll all change as missing next week so then we'll all be on the same week, don't fret.

You're doing great.

More warm weather training

aquinn · 22-02-2016 04:09PM

The complete opposite. Ski week!

FBOT01 · 22-02-2016 04:34PM

aquinn wrote: »

The complete opposite. Ski week!

Mind yourself with that skiing lark #tbl

aquinn · 22-02-2016 05:40PM

FBOT01 wrote:

Mind yourself with that skiing lark #tbl

Yep, it's a real concern. I booked Cork knowing they would let me transfer if I was working. I hope it's not a ski holiday that wrecks it and me. Have seen it with my Sister who snapped inside and cruciate ligaments. 2 massive operations and won't ski again. In saying that I just went over on my ankle walking the dog.

Kennyg71 · 23-02-2016 01:25PM

Feb 23rd

6.78 miles. 1.01 hrs 9.07 avg

Cold out this morning, never got totally warm on this run, no real wind
Took nice easy pace, bit of stiffness in middle of back under right shoulder
Still bit tight after run, will have to keep eye on it. Nice full moon out
This morning clear sky made bit brighter.

Kennyg71 · 24-02-2016 10:00AM

Feb 24th

11.75 miles avg 8.51. 1.44 hrs

Run for this morning was w/u 2 miles at 10 mile - half M pace x 3
With 0.5 mile recovery in between. Alarm went off at 5.30 still tired
Took about 15 mins to raise myself and another 15 mins faffing about
Getting ready, minus 2 out this morning, really cold, not sure I'm built
For combination of early and cold. Found hard to hit pace, looked OK
On paper, ran couple of 4 mile time trials faster than this on run
in to DCM last year, this seemed much harder, mixture of tiredness cold
Being to warm with run jacket on , and opting to carry instead for faster
Sections, two many distractions, did systems check on last two miles,
Breathing ok, legs ok, just tired and back still little stiff. Finish run
Further from house than intended, so extra mile or so added to home
Journey.

HMP section 7.45, 7.35. 7.39, 7.41. 7.44, 7.44

Firedance · 24-02-2016 10:44AM

nice work G! and double kudos for getting up at 5.30am :eek:

Kennyg71 · 24-02-2016 12:32PM

Firedance wrote: »

nice work G! and double kudos for getting up at 5.30am :eek:

Nearly 6 when got out door, not liking this cold weather. Hard to get
Motivated, hard to get clothing balance for these.

annapr · 24-02-2016 08:31PM

Kennyg71 wrote: »

Nearly 6 when got out door, not liking this cold weather. Hard to get
Motivated, hard to get clothing balance for these.

You are just putting me to shame with your early mornings. I have zero motivation at that hour.

Kennyg71 · 29-02-2016 05:31PM

Feb 29th

no running since last Wednesday, wasn't great run felt really tired on it, woke Thursday full on Flu, achy joints and muscles,
still not 100%, Hope till give it till Thursday or so to make sure fully recovered, Just wondering is it best to jump back into
this week plan and just forget missed sessions, there was 10 x 400 for this week but don't think good one to do after week
sick, was just thinking get 4 easy runs from Thursday to Sunday all going well and start fresh next week and pick Wednesday
10 x 400 up over next few weeks. any advice welcome.

Firedance · 29-02-2016 05:39PM

Sorry to hear that G. I missed that session too as was in Chicago, did me no harm. I think what your suggesting is good but start fresh on next weeks plan, don't try to make up missed runs & at this stage in the plan you're ok to move on. Murph might have better advice tho..

Get well soon!,

FBOT01 · 29-02-2016 06:56PM

When it is gone it is gone, G. You are early in the cycle so get yourself sorted and then work back into it over a 2 week period. Jumping back in before you are fully sorted will only prolong the break.

Bungy Girl · 29-02-2016 10:06PM

Feel better soon, G. Wait until you're 100% before running, nasty dose going around that seems to be flattening people, so be sensible!

Murph_D · 29-02-2016 10:42PM

What Mark says. Loads of time, no need to worry at all. I took a week and a half off recently and just jumped back in where it would have been, but dialling the pace and distance back a little for the first few sessions/LRs. A couple of weeks later you'll have forgotten you missed any of it!

Mrs Mc · 01-03-2016 08:08AM

Get well soon G write it off and get yourself back to full health.

Kennyg71 · 01-03-2016 08:27AM

Thanks all for advice, will give as long as it takes and not rush back, just getting bit anxious, probably haven't really been
100% going into Plan, but thought last week was back on track. thanks all again.

Kennyg71 · 08-03-2016 10:11PM

8th Mar

5.69 miles easy 9.11 avg easy

First run in nearly two week, and real effort to get out the door, first time have
Not been missing not running, bug really knocked crap out of me, first mile and
Half plenty coughing, but effort felt easy. Went out straight after work, nice and
Mild, legs felling bit meh, no running, stretching or excercising takes its toal, feeling lot better for having gotten out now, but think this week could be bit of
An effort. Doc said cough can hang round for week or so after virus gone.

Mrs Mc · 08-03-2016 11:11PM

Good to see you back G take it handy

annapr · 08-03-2016 11:12PM

Mind yourself coming back to it G... Easy does it. Glad you're on the mend.

Kennyg71 · 10-03-2016 10:26AM

Wed 9th

8.3 miles avg 8.58. 1.14.23 hrs

90 min progression run, 20 mins easy, 20 mins steady, 20 mins HMP
10 mins HMP 20 mins cool down was on plan, went out in afternoon with
MrsKG. She said would tag along for few miles and head off, but mid run
Decided to continue on. Ran on a bit for mile 6 & 7 along coast, and looped
Back to pass OH and run on past for few hundred meters and turned to
Chase down, one I caught up, pulled pace back, MrsG didn't realise we
Would be doing quite as many miles and we pulled up in Raheny and walked
Rest way home about 2 miles or so, like ice blocks when got home, difference
When in the sun running, to walking in shade through Raheny. Quads really
Sore today.

Splits 9.30 9.24 8.48 8.49 8.28 8.12 7.33 10.32. 0.3 miles 3.08
Walk not recorded

Firedance · 10-03-2016 10:30AM

Nice work G, how are you feeling now? Fully recovered from virus?

Kennyg71 · 10-03-2016 12:05PM

Firedance wrote: »

Nice work G, how are you feeling now? Fully recovered from virus?

Nearly there, still lingering cough and not feeling to fresh, but suppose wasn't
Really rest in good way, have to get back into everything now and get head back
Into training and idea of early starts being good thing, haven't managed early
Run yet, hopefully get back into swing next week. TBH think I was finish with
Run same time as Gill, probably just as well she was there, to knock it on the
Head didn't take to much convincing:)

Kennyg71 · 10-03-2016 08:48PM

Thurs 10 th

5 miles recovery 9.45 avg 49 mins

Tried to talk MrsG into company for this, but she is still traumatised by yesterday's run, so out in company of the dog instead, even had to persuade
Him it was good idea as he kept sneaking back into his bed, think he's been on
To many runs lately on lead and would rather freedom of park, but he'll have
To wait till weekend. Nice mild evening and airwaves little less irratated, pleasant enough run, quads still little sore, don't usually have much problems with them
Maybe new runners. Something to keep an eye on.

Kennyg71 · 12-03-2016 05:22PM

Sat 12th

5.47 miles. Avg 8.50 48.16 mins

Out about half hour after big feed so not most comfortable run in the
World, nice evening, lovely running conditions for a race, still not feeling
it this week, but slowly getting back into it, must be if thinking about
Racing, but certainly not fit enough at moment, have 18 miles on plan
For tomorrow, may shave couple off, as have missed last 2 LSR, and probably
to big a jump, will keep handy and play by ear, right quad much better today
Left still little niggley.

Dubgal72 · 12-03-2016 07:49PM

Definitely good call to pull back, 18 is a big jump. Don't forget, an 18 miler would put extra pressure on your immune system which is still in recovery mode.

Good to see you recovering. While you can seem to 'bleed fitness' during a break, in my experience, after a couple of weeks back at it, your body 'remembers' and is soon back at it. No rush, so

Kennyg71 · 13-03-2016 07:19PM

Sunday 13th

16 miles avg 8.53. 2.22 hrs

Mrs & 2 eldest in London for day, so had to wait till youngest was at birthday
Party at 3pm to do this, never done LSR in afternoon before after day of eating
Usually in AM on empty stomach, funny enough felt had much more energy on
Run, made sure last thing I ate was at 1pm to avoid anything rattling around
Stomach. Was 18 miles on plan. But left at 16, got real feel for running on tired
Legs after 12 miles, at mile 10 on way back in from Howth l thought this is going
easy enough so headed up through Offington and turned up for summit. Got about mile up first climb and began to regret it so turned on my heels back
Down where I came from, only time on run felt I was working and probably
Contributed to tired legs at mile 12. Every thing was feeling really tired at 13 miles so decided to push on for home and see if could get legs tuning over bit
Faster, upped pace in mile 14, hit hill and drag in 15 but effort about same, and
Got head to tell legs it was in charge for last mile to finish strong. Defiantly hadn't
18 miles In legs today, but breathing never felt under pressure only tired legs.
Good run out in sun, bit of fog and slightly chiller on return leg.

Splits 8.47 8.44 9.02 8.45 8.56 8.47 8.45 8.51 9.07 9.36 8.47 9.11 9.07
8.35 8.59 8.04

Mrs Mc · 14-03-2016 09:32AM

Well done G remember you're coming back from being sick as well sounds like you're on the mend.

GK training log

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