Sunday, October 02, 2016

Galway Bay 10km

The plan this week was to up the intensity a little:

Mon – Treadmill easy run 8.0km 32:25 (4:03’s)

Tue - Treadmill recovery run 10.0km 37:52 (3:47’s)

Wed – 2km up, 10 x 1km treadmill reps working up the pace, 1.0km down. All up 13.0kms

Thu am - Claregalway 9.5km easy run 37:39 (3:58’s)

Thu pm – Mayo AC easy running 3.7kms

Fri - Claregalway 9.5km easy run 39:55 (4:12’s)

Sat – Galway Bay 10km 34:36 (3:28’s). All up 12.1kms

Sun – Rest

Weekly Total 70.0kms

Groin still sore but improving slowly. I did a half session on Wednesday and then just easy runs before the race on Saturday.

It was a decent field and in the first km I tried to go with the leaders. Through the first km in 3:08 and I was off the back in 4th spot. From then on the top 3 disappeared up the road and I was left in no-mans land. The pace kept dropping and by 5km I was struggling and the second half was a bit of a slog. Thankfully nobody caught me and I crossed the line in 34:36 for 4th spot. The top 3 were all 31 low which was great going.

Out later that evening with the Tank Driver who was over from England. Lots of beers later we ended up in the Roisin Dubh watching the Frank and Walters. On Sunday everything was sore and it was a rest day (followed by another visit to the pub)....

Sunday, September 25, 2016


This week was a non-starter:

Mon - Rest

Tue - Treadmill easy run 6.0kms 30:42 (5:07’s)

Wed - Treadmill easy 7 x 1km gradually upping the pace

Thu - Treadmill easy run 10.0kms 39:15 (3:56’s)

Fri - Treadmill easy run 10.0kms 46:17 (4:38’s)

Sat – Derry easy run 12.4kms 52:10 (4:12’s)

Sun - Treadmill easy run 10.0kms 41:22 (4:08’s)

Weekly total 55.4kms

Basically I’m injured so very slow running. Nowhere near my heart rate training zones and very frustrating. To be expected after the long relay leg the previous week. If things don’t improve it’s MRI time… 

Sunday, September 18, 2016

Round Norfolk Relay

Well this was always going to be a tricky week. I’d committed to running in the Round Norfolk Relay and I was down for an 18 mile leg….

Mon – 2km up, 10 x 1km threshold treadmill, 1.2km down. All up 13.2kms

Tue – Claregalway 9.5km recovery run 36:26 (3:50’s)

Wed – 2km up, 10km treadmill threshold run 31:45 (3:11’s), 1.5km down. All up 13.5kms

Thu - Claregalway 9.5km easy run 41:28 (4:22’s)

Fri – Rest

Sat – Round Norfolk Relay 29.0kms recovery/threshold run 1:46:45 (3:41’s)

Sun – Rest

Weekly Total 79.5kms

The primary concern was the groin. A few threshold runs at the start of the week and it was clear I was going backwards. I had physio Tuesday (nothing they could do) and then a visit to the GP Wednesday (scan required if problem doesn’t settle).

The second concern was the distance. My longest recent run was a half marathon so I’d have to find the extra 5 miles on the day…

I started my run around 10pm and it was quite warm around 17 degrees and also humid. I settled into what felt like 3:30/km pace but it was actually 3:40/km. The groin was sore and I could feel it from the get go. By 10 miles I was struggling; by 14 miles I’d had enough and then it was a long slog home. Overall it was a disappointing run and I was in bits by the end. The groin was very sore and I went home in the early hours of the morning for a few beers and then bed.

No running Sunday – walking was an effort. But a lot of fun was had in the pub watching Spurs win.

I love doing this relay event but just not on good form this year. I'll be back next year to put things right - hopefully in a slightly shorter leg. On a positive I still recorded the fastest stage time of the day. Another trophy for the collection!

Sunday, September 11, 2016

Charlestown 10km

A nice easy start to the week:

Mon - Rest

Tue - Rest

Wed - Rest

Thu - Claregalway 9.5km easy run 39:52 (4:12's)

Fri – Treadmill 10.0km easy run 38:28 (3:51’s)

Sat – Charlestown 10km – 32:28 (3:15’s) – all up 14.2kms

Sun - Treadmill 15.0km recovery run 57:45 (3:51’s)

Total for the week 48.7km

I decided to take 3 days complete rest from running to see if that helped the groin. Nothing changed really and after my biggest break from running in yonks I was itching to turn the legs over. I felt okay Thursday and Friday but the intensity wasn’t great…

I took the decision to race at the last minute and it turned into a good day. There was nobody pushing me and my only incentive was to go for the course record (32:32). The conditions were okay – but certainly a breeze to deal with. At halfway I was 16:12 so I had no excuses not to go for it. I ran a good section once hitting the main road for the run home and I thought I’d run 32 low. But the last km seemed to last an age and in the end it was touch and go to break the record by only 4 seconds. Happy with that and I won the race by over 4 minutes.

Groin not happy as a result and I managed a recovery run the next day but certainly in some discomfort…

Sunday, September 04, 2016

Galway Lust for Life 5km

Another week completed at a price:

Mon – 10.0km treadmill recovery run 37:11 (3:43's)

Tue – 2km up, 10km treadmill threshold run 31:45 (3:11’s), 1.5km down. All up 13.5kms

Wed – Claregalway 9.5km easy run 37:37 (3:58's)

Thu am – 2km up, 10 x 1km treadmill threshold run, 1.0km down. All up 13.0kms

Thu pm – Mayo AC easy 5.4km run

Fri – Claregalway 9.5km easy run 39:16 (4:08's)

Sat am – Galway Lust for Life 5km – 16:48 (3:22’s) – All up 7.7kms

Sat pm – Treadmill 7.3km easy run 30:10 (4:08’s)

Sun – 2km up, 12km Claregalway threshold run 40:40 (3:23;s), 2km down. All up 16.0kms

Total for the week 91.9kms

My groin had been troubling me and the running wasn’t helping. I had some physio on Wednesday and whilst I had some very sore spots, there was nothing obvious wrong with me. Hernia like symptoms but no lumps….

I did the 5km at the racecourse on Saturday morning. Pretty ordinary conditions and I treated it as a threshold run winning fairly comfortably in 16:48. I got to meet Bressie and overall it was good fun.

A decent outside threshold run on Sunday to finish off the week. That certainly didn’t do the groin any favours…

Sunday, August 28, 2016

Tullamore Half Marathon

More racing in my quest to improve fitness:

Mon – Claregalway 11.1km recovery run 43:00 (3:52's)

Tue – 2km up, 10km treadmill threshold run 31:49 (3:11’s), 2.0km down. All up 14.0kms

Wed – Claregalway 11.1km recovery run 41:53 (3:46's)

Thu am – 2km up, 10 x 1km treadmill threshold run, 1.1km down. All up 13.1kms

Thu pm – Mayo AC easy 2.3km run

Fri – Treadmill 7.0km easy run 30:13 (4:19's)

Sat – Tullamore Half Marathon – 1:12:34 (3:26’s) – All up 25.6km

Sun – Claregalway easy run 11.1km 46:47 (4:13’s)

Total for week 95.3km

I wasn’t sure what to expect at Tullamore – I certainly wasn’t fit for the distance but it would be a good training run to bring me on. The weather was very warm and there was a bit of a breeze. The race started and I settled into the lead group of 4 and there didn’t look to be any stand-out runners so all was good.

Nobody was forcing the pace and I settled into sub 3:30/km pace It felt quite tough in the heat and you had to take water at every stop to try and keep cool. The group soon whittled down to 3 and then 2 and by the half way point I found myself sharing the lead with a guy from Cellbridge.

I knew I’d be good for 10 miles and just before this point there was a nasty drag over a bridge and that really knocked me. At the 10 mile mark I was struggling and the other guy started to open up a gap. I just didn’t have the strength to go with him and it was all about hanging on for the finish.

Breaking it down in kms by this point and although I has slowed slightly I was still running okay. The last mile seemed to have some nice downhill but boy did it drag on. We finished running back into the Tullamore Harriers with a lap of the track and I enjoyed the last 400m crossing the line in second place in a time of 1:12:34 around 30 seconds behind the winner.

Overall I was delighted with that. I thought I’d be lucky to make top 5 so to finish second was a bonus. The time wasn’t bad either given the warm conditions but it was a real struggle the last 3 miles.

My only concern is that I have a sore lower abdomen/upper groin that seems to be getting worse. Physio booked for next week. I can’t feel it when I’m running but it is certainly getting worse so time to take action.

Sunday, August 21, 2016

Claregalway 10km

I couldn’t turn down the opportunity to race my local 10km:

Mon – Claregalway 9.5km recovery run 35:26 (3:45's)

Tue – 2km up, 7km then 3 x 1km treadmill threshold run, 1.5km down. All up 13.5kms

Wed – Treadmill 10.0km progressive recovery run 38:20 (3:50's)

Thu – 2km up, 10 x 1km treadmill threshold run, 1.2km down. All up 13.2kms

Fri – Treadmill 6.8km easy run 30:09 (4:26's)

Sat – Claregalway 10km – 32:59 – All up 13.2km

Sun – Treadmill progressive recovery run 15.0km 59:03 (3:56’s)

Total for week 81.2km

Breezy conditions for the 10km race. I took it out fairly quickly and had company. The first 4km were wind friendly and I settled into around 3:15/km pace running hard but not flat-out. The guy sat on my shoulder and I decided to pull back a little as we started to run into the breeze. The HR was nice and low so I knew I had plenty in the tank for a quick finish and as we ran back into the village at 8km I started to wind up the pace. Coming round the church I went full throttle and put in a very hard last 900m to drop the other guy and take the win. A very pleasing finish and a good final km of 3:00 using the heart rate to gauge the effort. Nice to take the win and hopefully the start of better things to come.

The plan now is to race more to get the fitness back. A few half marathons lined up as training runs and then pick another half later in the year to really go for a sub 70 time.

Sunday, August 14, 2016

A couple of sessions

Getting back into things slowly:

Mon – Claregalway 9.5km recovery run 36:38 (3:51's)

Tue – Norwich 13.2km easy run 56:32 (4:17's)

Wed – Norwich 14.5km easy run 58:57 (4:04's)

Thu – 2km up, 10km treadmill threshold run 32:14 (3:13’s), 1.2km down. All up 13.2kms

Fri – Treadmill 10.0km recovery run 36:33 (3:39's)

Sat – 1.8km up, 10km Claregalway threshold run 33:34 (3:32’s), 2.0km down. All up 13.8km

Sun – Claregalway recovery run 14.8km 55:03 (3:43’s)

Total for week 89.0km

Easy running at the start of the week as I went back to Norwich to catch up with family. Energy levels were still not right and the stomach still hadn’t settled and I didn’t feel great towards the end of the run on Tuesday – running with Dom Blake – and had to cut short so that I could get to the bathroom!

Tried a threshold run on Thursday and it was a real struggle. The heart rate was much higher than normal and the pace was down and I had to constantly slow the treadmill to keep in the zone. Some of that is loss of fitness but clearly the body is still not right after the virus.

A decent enough outside run on Saturday running the Claregalway 10km race route as a threshold run in pretty good conditions. I was top of zone for the end of this run which rarely happens for me in training so again I don’t think I’m quite right. But a decent session all the same.

A long-ish run to finish the week at a decent enough clip and a total of 89kms for the week. It’s a start but a lot of hard work to do now. You lose 2 weeks and it’s another 4 weeks of training to get that back. Well that’s how it seems to work for me anyway…

Sunday, August 07, 2016

Runs of the wrong kind...

This week didn't go to plan:

Mon - Claregalway 14.8km recovery run 53:40 (3:38's)

Tue am - Treadmill 10 x 1km threshold reps. All up 13.0kms

Tue pm - Tuam AC 6.5km easy run

Wed - Treadmill 8.0km 30:07 (3:46's)

Thu - Claregalway 9.5km easy run 43:22 (4:34's)

Fri - Claregalway 9.5km easy run 41:30 (4:22's)

Sat - Treadmill 10km building up to recovery 39:20 (3:56's)

Sun - Treadmill 10km building up to recovery 38:54 (3:53's)

Total 81.3km

Despite not feeling right I started the week well enough with half decent sessions on Monday and Tuesday. But by Wednesday the energy levels weren't right and I had stomach issues. By Thursday I was really suffering and I was working hard running 4:30/km pace. A little better on Friday but I was in no shape to run the Rock 'n' Roll Half Marathon on the weekend so I took the decision to pull the pin. A few shuffles on the treadmill on the weekend just to build up a bit of a sweat but the body was far from right so definitely a correct decision.

Disappointing but I can't really complain as I seldom get sick. It was probably my own doing after caning it a bit through race week. Just run down and a bad dose. Hopefully I'll bounce back quickly...

Sunday, July 31, 2016

Catch-up and hopefully normal service resumed!

Apologies for the lack of updates - just been busy.

Here is a quick snapshot of the missing weeks:

w/c June 20th - total 89.6kms (3 threshold sessions)

w/c June 27th - total 84.6kms (4 threshold sessions)

w/c July 4th - total 87.2kms (4 threshold sessions)

w/c July 11th - total 75.7kms (2 threshold sessions and 1 race)

w/c July 18th - total 82.4kms (3 threshold sessions)

w/c July 25th - total 74.6kms (2 threshold sessions)

In summary - a great holiday in Portugal. Temperatures made it very difficult to train but I managed to get out every day for a shuffle. Every second day I'd try and do some threshold intervals - up and down the fitness strip in Vilamoura (approx 1.4kms each way). Continuous threshold runs were too tough....

I did a 10 mile road race in Roscommon on July 16th. I ran 54:10 and felt pretty comfortable throughout in testing warm and windy conditions. I ended up finishing second to a Kenyan - no disgrace in that - who was just jogging round as a training run.

The last couple of weeks have been a real struggle. Far too much socialising with the Galway Arts Festival and the Galway Races. I had a spell of 6 nights out in 8 and at the same time I haven'r been feeling great so training has suffered. Still I've tried to at least keep ticking over and the goal for the rest of the year is to try a few half marathons and have another crack at the sub 70 minutes.

Sunday, June 19, 2016

Annaghdown 10km

Last race for a while:

Mon – Treadmill 10.0km recovery run 36:35 (3:40's)

Tue am – 2km up, 10km treadmill threshold run 31:43 (3:10’s), 1.6km down. All up 13,6kms

Tue pm – Tuam AC easy running 6.7kms

Wed – Claregalway 9.5km recovery run 36:59 (3:54's)

Thu – 2km up, 10km Claregalway threshold run 35:23 (3:32’s), 2.0km down. All up 14.0kms

Fri – Treadmill 10.0km recovery run 36:31 (3:39's)

Sat – Treadmill 7.3km easy run 30:18 (4:09’s) plus strides – all up 8.0kms

Sun – Annaghdown 10km 32:44. All up 15.2kms

Total for week 87.0km

A good enough build-up to the race. A treadmill threshold run on Tuesday and then an outdoor threshold run on Thursday in extremely tough conditions. All set for Sunday.

I was chatting away near the start of the race and missed the gun. I had to then pick my way through the field but within the first 500m I had caught Owen and taken the lead. Not my greatest work but a good way to get the adrenaline pumping. Conditions were awful – wet and windy and not great for racing but I took it out hard knowing that I had the wind on the back for the first half of the race.

Through 5km in around 16 flat and feeling pretty good. But a few left turns and now it was hard work. I had a decent lead so no chance of being caught and I backed off a bit and settled into threshold mode which was around 3:20/km pace. I had the lead bike to follow (Peter Forde) which helped but there were certain parts of the course which were very tough and it felt like I was hardly moving.

I managed to pick it up a bit for the run home and a quick last 200m chasing some school kids during the finishing chute and I crossed the line in 32:44 for the win. Not a bad time given the conditions.
Within a minute of crossing the line I was being interviewed live on air for the local radio station. I have no idea what that sounded like but good fun and overall one of my favourite courses where  I managed to squeeze under 32 last year. Not to be in today’s conditions though.

Holiday to look forward to next week. Two weeks in Portugal departing Friday.

Sunday, June 12, 2016

Castlehackett 8km

Running with a hangover:

Mon – 2km up, 12km Claregalway threshold run 39:49 (3:19’s), 2.1km down. All up 16,1kms

Tue am – Claregalway 9.5km easy run 39:17 (4:08's)

Tue pm – Tuam AC easy running 2.7kms

Wed – 2km up, 10km treadmill threshold run 31:45 (3:10’s), 1.0km down. All up 13,0kms

Thu – Claregalway 14.8km recovery run 55:37 (3:45's)

Fri – 2km up, 6 x 3 mins off 90 secs (2% incline), 2.0km down. All up 10,0kms

Sat – Claregalway 9.5km easy run 37:22 (3:56's)

Sun – Castlehackett 8km 27:54. All up 18.4kms

Total for week 94.0km

Another decent week in the bag, One of my best outdoor threshold runs on the Monday and treadmill sessions on Wednesday and Friday and I was ready for the race on Sunday. But I had a thousand beers watching the England game Saturday night and I was touch and go whether I’d make the race….

Luckily nobody to push me and I settled into an early lead and decided to run at threshold heart rate. That felt tough – not helped by very warm and humid conditions. I finished the race in 27:54 for the win and as punishment I ran the lap a second time (same heart rate – but second lap about a minute slower). A great event which I enjoyed and I felt marginally better by the end of things. 

Sunday, June 05, 2016

Athenry 5km

A rare 5km hit-out:

Mon – Claregalway 9.5km recovery run 35:15 (3:43’s) plus strides. All up 10.6kms

Tue – Galway 5km series (Athenry) 15:32 (3:06’s). All up 13.3kms

Wed – Claregalway 14.8km recovery run 54:26 (3:41's)

Thu am – 2km up, 10km treadmill threshold run 31:51 (3:11’s), 1.6km down. All up 13,6kms

Thu pm – Mayo AC easy running 7.6kms

Fri – Claregalway 9.5km easy run 38:53 (4:06's)

Sat – 2km up, 12km Claregalway threshold run 40:17 (3:22’s), 2.0km down. All up 16,0kms

Sun – Claregalway 11.1km recovery run 41:57 (3:47's)

Total for week 96.5km

I did my first race post 10,000m night and felt good. I took it out hard running a quick first km (2:57) and then also a good second km. But lost focus in the middle km but managed to pick it up for the run home. Time 15:32 and pleased with that for the win running solo.

A good outdoor threshold run on Saturday also. I feel like I’m in decent nick. Just need to run some strong races now.

Sunday, May 29, 2016

Two good days

Getting back on the horse:

Mon – Rest (travel)

Tue am – Claregalway 9.5km easy run 37:27 (3:57's)

Tue pm – Claregalway 10.0km easy run 42:00 (4:12's)

Wed – Claregalway 9.5km easy run 38:03 (4:00's)

Thu – Claregalway 12.7km recovery run 46:49 (3:41's)

Fri – Claregalway 14.8km easy run 1:00:00 (4:03's)

Sat – Claregalway 14.8km recovery run 55:46 (3:46's)

Sun – 2km up, 10km treadmill threshold run 31:55 (3:12’s), 1.2km down. All up 13,2kms

Total for week 89.3km

Just easy/recovery running until I felt good. Then a couple of sessions to finish off the week on Saturday and Sunday.

Sunday, May 22, 2016

Night of the 10,000m PB's

The week that was:

Mon - Claregalway 9.5km recovery run 35:27 (3:44's)

Tue – 2km up, 5 mins LT, 6 x 90 secs off 60 secs, 2.4km down. All up 9.0km

Wed – Claregalway 9.5km easy run 39:25 (4:09's)

Thu – Treadmill 8.1km recovery run 30:00 (3:41’s) plus strides. All up 8.7km

Fri – Treadmill 5.0km easy run 22:41 (4:32’s)

Sat – Night of the 10,000m PB’s 32:17 (3:14’s). All up 11.7kms

Sun – Sprowston 8.8km easy run 38:38 (4:23’s)

Total for week 62.2km

Well it didn’t quite happen for me. Despite feeling nervous all week I wasn’t a bit nervous on the track. I’m not sure why. I settled into the run and by 1 mile I was toast. There was no build up to red-line – it just seemed to happen and I had nowhere to go. I never had any intention going with the lead group who were targeting 30 low so I was in pack #2 and I ended up in no mans-land. And I was simply hanging on….

The lap countdown was torture. In trouble with 20 laps to go and it was a slow grind home. Not sure why it didn’t happen. As a runner you always look for a reason – but I think it was just an off day. That said all times were down on the night – windy and humid conditions didn’t help. Perhaps the travel was a factor also. Who knows – a bad run and I’ll get over it. But it was a great experience and it is an event I’d like to have another crack at. The atmosphere was excellent and despite running poorly I know I’m in decent shape so hopefully I’ll come good soon.

I had my first beer within 2 minutes of crossing the finish line. It turned into the night of the 10,000m LP’s (London Prides). A good night followed watching the elite races and then into London until the early hours of the morning with my mate the Tank Driver. Great times.

Sunday, May 15, 2016

One week to go

A couple of sharpeners in here:

Mon - Claregalway 9.5km easy run 38:48 (4:05's)

Tue – 6.3km up, 6 x 1km off 90 secs jog 200m at the track, 4.8km down. All up 18.1km

Wed – Claregalway 9.5km recovery run 36:35 (3:51's)

Thu am – 2.0km up, 10 x 3 mins treadmill threshold, 1.2km down. All up 13.0km

Thu pm – Mayo AC easy 3.2kms

Fri – Claregalway 14.8km recovery run 55:54 (3:47's)

Sat – 2.0km up, 10km treadmill threshold 31:19, 2.0km down. All up 14.0km

Sun – Claregalway 11.1km easy run 43:09 (3:53’s)

Total for week 93.2km

My first track session in about 7 months on Tuesday. A good group to train with and was happy to work up through the gears throughout the session. Times were 3:01, 2:58, 2:58, 2:58, 2:57 and 2:57. Very happy with that but it didn’t come easy. Happy to hang on and the last rep was my quickest (2:56.5).

More treadmill threshold work on Thursday (intervals) and Saturday (continuous). I didn’t push the session on Saturday as it was so hot that I thought I’d collapse. So kept a lid on it.

A big drink with the neighbours on Saturday night which took the edge off my Sunday run. Some people never learn….

One week to go. Some more short speed stuff on Tuesday and then easy running for the rest of the week. I'm in race 3 on Saturday which means I'll be one of the back-markers trying to hang on. The plan at this stage is to run the first 5km in 15:45 and then hang on....

Sunday, May 08, 2016

Getting close

Happy with how things are going – peaking nicely for the 10,000m in 2 weeks:

Mon - Treadmill 10.0km recovery run 36:56 (3:42's)

Tue – 2km up, 10km threshold 31:04 (3:06’s), 2.0km down. All up 14.0km

Wed – Treadmill 10.0km recovery run 36:42 (3:40's)

Thu am – 2km up, 6 x 30 secs, 6 x 3 mins, 2.0km down. All up 11.0km

Thu pm – Mayo AC easy 4.9kms

Fri – Treadmill 10.0km recovery run 36:12 (3:37's)

Sat – 2km up, 5 x 2km, 2 x 1km threshold building into tempo, 2.0km down. All up 16.0km

Sun – Clarinbridge 19.8km easy run 1:22:06 (4:09’s)

Total for week 95.7km

The kids off school this week so lots of treadmill running. I’m getting good at it!! New PB on Tuesday for my bog standard threshold run and I didn’t even hit top of zone so must be getting fit. Some good sessions on Thursday – running intervals at 3:00/km pace on 2% incline off a short 60 second recovery. Plus a good session on Saturday where I was upping the pace throughout the session with the last few efforts up above threshold.  A good long run with the lads to finish off the week.

No niggles at the moment and the body is holding up well. I’m planning a couple of track sessions in the next 2 weeks and that will be my final prep for the 10,000m….

Sunday, May 01, 2016

The Heart Rate Doesn't Lie....

Interrupted week:

Mon - Claregalway 11.1km recovery run 44:49 (4:02's)

Tue – Rest (sick)

Wed – Claregalway 9.5km easy run 42:49 (4:02's)

Thu – Treadmill 10km recovery run 36:00 (3:36’s)

Fri – 2km up, 10.0km threshold 31:15 (3:08’s), 2.0km down. All up 14.0km

Sat – Claregalway 14.8km recovery run 42:49 (3:48's)

Sun – 2km up, 5 x 2km, 2 x 1km threshold building into tempo, 2.0km down. All up 16.0km

Total for week 75.4km

I was running with Fintan on Monday and it was a real struggle. Looked at the heart rate and it was 15 beats higher than normal. Took the decision to pull the pin and it was a slow jog home. Rested Tuesday and then did a light run on Wednesday (still no energy). Back into things on Thursday and finished the week strongly. Just a blip and nice to have a bit of a break I suppose.

Sunday, April 24, 2016

Too much treadmill

Keep plugging away:

Mon - Claregalway 14.8km recovery run 57:51 (3:55's)

Tue – 2km up, 4 x 1.7km, 1 x 2km threshold, 2.0km down. All up 12.8km

Wed – Claregalway 11.1km recovery run 42:49 (3:51's)

Thu am – 2km up, 6 x 30 secs, 6 x 3 mins, 2.0km down. All up 11.1km

Fri – Claregalway 14.8km recovery run 56:01 (3:47's)

Sat – 2km up, 1 x 6.8km, 2 x 1.6km threshold, 2.0km down. All up 14.0km

Sun – Athlone 5.8km easy run 28:00

Total for week 84.4km

Not a great week. All the main sessions (Tue/Thu/Sat) on the treadmill. Saturday was so hot I thought I was going to pass out. So had to cut the run short and add some intervals at the end as opposed to a continuous 10km. Still another week completed….

Sunday, April 17, 2016

Ballinrobe and Labane 10kms

A double bubble race week:

Mon - Claregalway 9.5km recovery run 36:01 (3:47's)

Tue am – 2km up, 12km threshold run 40:12 (3:21’s), 2.1km down. All up 16.1km

Tue pm – Tuam AC easy running 3.7km

Wed – Claregalway 9.5km recovery run 36:22 (3:50's)

Thu am – 2km up, 6 x 30 secs, 6 x 3 mins, 2.0km down. All up 10.7km

Thu pm – Mayo AC easy running 4.0km

Fri – Claregalway 9.5km easy run 39:26 (4:09's)

Sat – Ballinrobe 10km 32:06. All up 17.3kms

Sun – Labane 10km 33:17. All up 17.3kms

Total for week 97.9km

Another good week in the bank. I raced Saturday evening to see where I’m at. I took the lead from the start and was never troubled. Into the wind the first 5km in around 16:16 and then turned for home and felt great the last 5km running 15:50 for a time of 32:06. It felt a bit quicker so disappointed not to break 32 mins.

Then a last minute decision to race again the next day. The legs felt heavy and I had another guy with me the first third of the race. Then I managed to break away and get a 20m gap but that gap didn’t grow so I had to keep pushing all the way to the finish. The legs had nothing and it felt much harder than the previous evening. Still nice to pick up a couple of wins even though it was a bit stupid to race on consecutive days.

Ballinrobe 10km:

Labane 10km:

Sunday, April 10, 2016

Can't close in on Leicester....


Mon - Claregalway 9.5km easy run 39:25 (4:09's)

Tue am – Claregalway 9.5km recovery run 36:08 (3:48's)

Tue pm – Tuam AC easy running 4.8km

Wed – 2km up, 10km Treadmill threshold run 31:26 (3:09’s), 2.0km down. All up 14.0km

Thu am – Claregalway 9.5km easy run 37:27 (3:57's)

Thu pm – Mayo AC easy running 3.7km

Fri – 2km up, 6 x 30 secs, 6 x 3 mins, 2.0km down. All up 10.7km

Sat – Athenry 10km recovery run plus 4 hill sprints. All up 11.3km

Sun – 2km up, 10km Treadmill threshold run 31:20 (3:08’s), 2.0km down. All up 14.0km

Total for week 87.0km

The weather hasn’t been great so all the sessions this week were on the treadmill. The speed for the 10km threshold runs is starting to come down and it won’t be long before I’m back in pre-Xmas form (read close to PB shape). The interval session on Friday was a repeat of last week (3:00/km pace at 2% incline). It felt a lot more comfortable this week and HR was about 4 beats lower throughout the session. Again a good sign that things are on the up.

I decided to give up the booze to try and get the weight down a bit. That lasted 11 days and I then had a few cans over the weekend. I have to say I didn’t feel one bit better for the break. In fact I was miserable!

Good win for Spurs on Sunday and still in the title race (just!). And how good was the Masters!