GK training log

Tues 19th Apr

5.72 miles 9.18 avg. 53 mines with 5 X 20 sec strides

Early morning run, legs feeling tired and sore, so did few strides to
try loosen out a bit. Run mainly in grass

Wed 20th

14 miles 8.08 avg. 1.54 hrs

Today was session day, 2 mile w/u 10 miles at MP 2 mile c/d
Wasn't to sure how this would go, up just after 5.30 feeling really tired so
got pint water with scoop of isogloucose down me before I went out , don't
usually have anything but glass water. Little cool at start but after 2 mile w/u
starting to feel good, ran loop of estate for first mile then up Malahide rd
to fairview, loop around fairview park and head for clontarf, up to bayside
turn back for tonlegee rd and up home. MP miles started at Darndale round about
and ended at Denis Mahony in killbarack. Plan said first 3 mile X should be
Hardish but should not get any harder, while admit ally not the toughest of
routes felt really good all way and MP miles came really easy. Probably the scoop
of glucose had me like Duracell bunny and breezed trough this, felt really good
for whole day, good confidence booster for next week.

W/u 9.36, 9.06
MP miles 7.37,7.42,7.36,7.40,7.45,7.47,7.41,7.39,7.40,7.34,
C/D 8.52,9.36

Thurs 21st Apr

5.36 miles 9.56 avg 53 mins. With 4 X 20 sec strides

Recovery run mostly in grass, legs feeling good, apart from little niggle in
left knee, no bother when running, physio apt for Tues, first of this cycle
and prebooked for rub out before half. Nice mild weather so far this week
also topping out at 4.15 mile during strides so leg turn over pretty good
considering no real speed sessions on plan. Or maybe Garmin not to good
over such short distance at guaging speed, anyway all adds to confidence
in the plan.

Firedance wrote: »

Aw brilliant G! super going on the MP miles, its fun when it goes well isn't it

Sure is AM, fingers crossed keeps going like this.

Sat 23rd

4 miles including park run 23.36

Mile or so warm up and then ran park run in St Anne's took handy around
no racing with L/R next day. Lovely sunny morning started off really slowly
from around 12 rows back fairly congested start but starts to thin out. Met
Red Runner also taking it handy around, ran with RR for lap and a half or so
Lovely morning for running and great to be running with a bit of company for
a change.

Sun 24th

L/R. 18 miles 8.32 avg 2.33 hrs

Run was to be 2 miles w/u then 2miles alternating
between MP and LR pace.

Run took me from Clarehall up trough Baldoyle and up to summit and back down,
Turning at Sutton cross for Howth around light house and back up trough Baldoyle
to home. This was exact opposite to Wednesday run found it really tough, second
MP set started about 3/4 mile from top of summit and never so early in a run was
head saying stop and walk, hit head wind on way down from summit so while a
lot easier than way up, wind made effort little more. Not a particularly enjoyable
Run and defiantly don't like hills, so will have to keep at it till I start enjoying:)

Last two mile MP mostly into wind up trough Baldoyle and really felt these,
Over all run I was glad to see end to.

Mile splits
8.39,8.35
7.55,7.42 Baldoyle to just after Fintans
8.58, 8.56 st Fintans first to miles to summit
8.20,7.47 3/4 mile from top then mile 1/4 down
9.13,9.12 1.25 miles down from summit to just after Super Value
7.48,7.50 just after S/V to just outside Howth.
9.12,9.00 just outside Howth to light house and up first drag out of Howth
7.52,7.59 half mile outside Howth to church in Baldoyle
9.42,9.06 from Church in Baldoyle to Clarehall.

Tues 26th

5.22 miles 9.16 avg 48mins

Run mostly in grass 4 X 20 strides, cold morning early run
before work.

Wed 27th

12.10 miles 8.35 avg. 1.43 hrs

Early morning run from Clarehall up trough Baldoyle to Sutton, down a long
coast to fairview, up Malhide Road to home. Absolutely Baltic this morning
Couldn't find gloves, so couldn't feel my hands, run was 12 miles easy with
strides. Did 6 X 20 sec strides in first six miles and 1 mile MP and 1 mile HMP
at the end because I was like ice block, but warmed up in last couple miles.
Took bit to get into MP pace as I was so cold but once got rythem going all
felt good.

Splits 9.00,8.45,8.22,8.45,8,09,8.29,8.43,9.10,9.09,8.56,7.59,7.24

Mrs Mc wrote: »

Fair play G, best of luck this weekend in Limerick, don't forget Keep the main thing the main thing !!!

Thanks A, will do myself and Anto are going with Pacers so hopefully all goes
to plan.

The Muppet wrote: »

I've ran that course a few time but in reverse . They are impressive times coming up that hill out of fairview to the artane roundabout.

Thanks, prefer other way myself.

denis b wrote: »

Wish you all the best for this weekend G.Those uphill runs on the Malahide Road will come into their own.

Thanks Denis, I hope so.

gosh123 wrote: »

Best of luck sunday

Thanks Gosh

Ososlo wrote: »

Hey Kennyg! Wishing you all the very best for Sunday! Seems like you have had a very good training block so you should be heading into it with bundles of confidence! Have a fantastic race and hope weather plays ball! 2nd marathon yes?

Thanks oso, only half Sunday, Cork target in June for second Marathon. Hope your training back on track for Belfast.

The Muppet wrote: »

All the best for Sunday, Have a great run and enjoy.

Thanks M

aquinn wrote: »

Am finally up to date and delighted to see all going well. All the very best for Limerick HM.

Cheers A, all going well, how's the recovery coming.