Sunday, August 23, 2015

Claregalway 10km

Here's another week:

Mon - 2km up, 10km treadmill threshold 32:15 (3:14's), 2km down. All up 14.0kms.

Tue - Am - 10km treadmill recovery run 36:36 (3:40's), Pm - Easy 6.8kms Tuam AC

Wed - 2km up, 10km treadmill threshold 32:17 (3:14's), 2km down. All up 14.0kms.

Thu - Mayo AC cruise intervals (threshold) - all up 12.6kms

Fri - Claregalway easy 7.0kms in 31:08 (4:27's)

Sat - Claregalway 10km 1st in 32:24 (3:14's). All up 15.1kms.

Sun - Claregalway recovery run 14.8kms in 56:04 (3:47's)

Still not a great week - too much treadmill running but no other option with the kids being off school. A total of 94.3kms.

Perfect conditions for the Claregalway 10km, I took it out quick and felt great up until half-way (under 16 minutes). Then I struggled all the way home (with Jason not far behind keeping me very honest as you can see below). I'd say that time is a fair representation of where I'm at currently - hard work now required to get back under 32 minutes.

 

Sunday, August 16, 2015

Holiday in Donegal - training suffered!

I have this to report:

Mon - Treadmill recovery run 10.0kms in 36:42 (3:40's)

Tue - Tuam AC easy running 12.3kms

Wed - Gortahork recovery run 13.3kms in 54:22 (4:05's)

Thu - am: Marble Hill easy beach run 4.4kms, pm: Gortahork recovery run 10.0kms in 39:34 (3:57's)

Fri -  Gortahork recovery run 11.5kms in 45:33 (3:58's)

Sat - 2km up, 10km treadmill threshold run in 32:24 (3:14's)

Sun - Claregalway recovery run 14.8kms in 56:50 (3:50's)

Total for the week 90.3kms

Another crap week so time to get back into it. We had a great time in Donegal and the weather was good. Some fantastic scenery but very hilly for running. Arrived back in Galway on Saturday and decided to do my first threshold run in 3 weeks. It was tough but I survived. The pace wasn't great so I've definitely gone backwards but that's to be expected.

Next week I'll be back proper training. There is the Claregalway 10km on Saturday evening so I'll use that to see where I'm at.

Sunday, August 09, 2015

The Streets of Galway 2015

The week that was in a nutshell:

Mon - Claregalway recovery run 11.1kms in 44:05 (3:58's)

Tue - Tuam AC easy running 8.6kms

Wed - Treadmill recovery run 10.0kms in 37:42 (3:46's)

Thu - Mayo AC easy running 10.9kms

Fri - Claregalway easy running 9.5kms in 38:20 (4:02's)

Sat - Streets of Galway 8km 25:25 (3:11's). All up 14.0kms.

Sun - Rest day

Total for the week 64.1kms

It's fair to say I had a pretty easy week leading into the Streets of Galway! The legs weren't right after the half so a few easy days were certainly called for. The weather on the drive in to the city didn't look good - very wet and windy and not what you'd want. Still that didn't put people off with well over 2,000 people lining up for the start.

I had another one of my shocking starts (not paying attention) but soon got into my running with a quick first km (3:01). The second km is a bit tougher as you climb up to Eyre Square and at this point I was in 4th position with the top 3 disappearing up the road in front of me. Running around the Cathedral I was joined by 2 other runners - one from Finn Valley (Gerard Gallagher) and a fellow GCH athlete (Mike O'Connor). A good second km also (3:10) and then it seemed to get a bit tougher - maybe the wind was a factor?

Our group stuck together until around 4km where we took a right hand turn up to Devon Park. A tough climb and that left me and Gerard to fight it out for 4th position. My plan was to hang on until we got down on the prom and then I'd look to push for home with a quick final 2km.

The pace had slowed and I was pretty much running 3:15's for kms 3 to 6 but upon hitting the prom the pace lifted with the benefit of a strong breeze on the back. Still running side-by-side with Gerard and I tried a few token surges which were quickly covered off. Upon reaching the 7km mark (3:06) I then tried to lift the pace but I was on the limit and there was nothing in the legs. By 7.5km I was toast and I had to sit-back and watch Gerard work a gap of a few metres. That last stretch seemed to last forever and I kicked for the line to finish in 25:25 (a 3:03 last km) to end up in 5th place.

A PB of 11 seconds but to be honest that was soft as I've run quicker than that at the 8km mark of a 10km race. But I'll take it! I'd say there is more there on fresher legs and maybe in better conditions - next year! That said I really enjoyed that and it was great fun to be racing properly and pushing yourself to the limit. I checked the heart rate data and that's the highest I've put my heart rate in any race before - maxing out at 159.

I received fantastic support on the course and I'd just like to thank everyone who gave me a cheer - it certainly makes a difference! Here's a photo of me looking a little worse for wear before the race!


Sunday, August 02, 2015

The week of the National Half Marathon

Well it wasn't the week I was after but you only get out what you put in!

Here goes:

Mon - Claregalway recovery run 9.5kms in 36:48 (3:52's)

Tue - 2.5km up - 20 x 30 secs at 10km pace, 2.2km down. All up 8.0kms.

Wed - Treadmill recovery run 10.0kms in 35:53 (3:35's)

Thu - Easy 8.3kms with Mayo AC

Fri - Easy treadmill run 6.8kms in 30:00 (4:25')

Sat - Rest

Sun - National Half Marathon 12th overall and 1st in Age Cat 1:10:45

I knew I'd gone off the boil a little the last couple of weeks - too busy with work and Dad was over so there were a fair few visits to the pub for some darts and fun. Plus the Galway races on the Friday - not ideal preparation! I lined up for the race and felt good - conditions were calm and there was a good crowd. Settled into my running and felt great the first couple of kms. Then we turned off the quay and a short-sharp hill really knocked me and I seemed to struggle a bit thereafter. That was pretty much the pattern of the race - a good couple of kms and then struggling for a while. Very patchy and I just couldn't settle into a rhythm. The course wasn't great but I was still going well at 10km (32:50) and I was running solo by this stage. There was a horrible straight section as we worked towards the Phoenix Park and I just couldn't get going - this continued as I entered the Park and I was struggling to run 3:30's on a narrow path. Then we took a left turn and I managed to lift the pace for a good couple of kms. With 2 miles to go I knew I still had a chance to break 1hr 10 but it just wasn't happening and it was back to struggle street. Very strange as there was no middle ground - some good, some crap. I crossed the line in 1:10:45 which was still a good run but I know I can do so much better than that. In speaking with others it seemed that most people struggled and not many were pleased with their times. Maybe the humidity was a factor? Plus a tough course? Who knows but I must say I won't be rushing back if I was chasing a time. Still another National title and I only missed my PB by 15 seconds so when you look at it like that it wasn't all bad.

Me outside a pub. Pretty much sums it up:



Only 64.7kms for the week. I'll take it easy next week and see if I can pull something out of the bag for the much loved Streets of Galway 8km.

Lots of fun Sunday lunchtime onwards as me and the old man hit the pubs of Dublin. I was certainly hitting my straps on the drinking front....

Sunday, July 26, 2015

Crap training and the Balla 10k

Here goes:

Mon - Treadmill recovery run 10kms in 36:00 (3:36's)

Tue - 2km up, 10km treadmill threshold run in 31:53 (3:11's), 2km down. All up 14kms

Wed - Treadmill recovery run 10kms in 35:53 (3:35's)

Thu - am - 2km up, 10km treadmill threshold run in 31:48 (3:11's), 1km down. All up 13kms

Thu - pm - Mayo AC easy 7.3kms

Fri - Claregalway 9.5kms easy in 44:06 (4:39's)!!!

Sat - Balla 10km 1st in 33:42. All up 14.5kms

Sun - Claregalway recovery run 11.1kms in 42:06 (3:48's)

All up 89.4kms for the week.

Another win in Balla. A very tough course and took the lead from the gun and nobody went with me so settled into threshold mode. I didn't feel great though and struggled to find any rhythm on the rolling hills. I added an extra 2km threshold at the end and then stopped as I was knackered. Not a great confidence booster with the half only a week away.

My other training was crap. Lots of treadmill running which was enforced with the kids being on summer hols. My treadmill pace is getting better with 2 sub 32 threshold runs but not proper training as it's all about getting out on the roads....

Sunday, July 19, 2015

Poor week

Very busy with testing this week so the training suffered a fair bit:

Mon - Claregalway recovery run 9.5km in 36:25 (3:50's)

Tue - 2km up, Treadmill threshold run 10km in 32:07 (3:13's), 2km down. All up 14.0kms

Wed - Claregalway recovery run 9.5km in 36:21 (3:50's)

Thu - 2km up, Treadmill threshold run 10km in 33:30 (3:21's). All up 11.0kms.

Fri - Treadmill recovery run 10km in 36:35 (3:40's)

Sat - 2km up, Treadmill threshold run 10km in 32:01 (3:12's), 2km down. All up 14.0kms

Sun - Rest day

Total for the week 68.0kms.....

Lots of lactate threshold testing so that was good fun. But the weather has been poor and I have the kids also so it was difficult to get outdoors. So on the treadmill a fair bit which is better than no run. Certainly my pace on the treadmill is getting a bit quicker so that's a good sign. But my run on Thursday I felt terrible so I pulled back on the pace and didn't bother with a warm-down. But I bounced back well on Friday and Saturday so I'd say I was just knackered.

Only 2 weeks now until the National Half so I need to find a decent week next week and then I'll pull back.

Sunday, July 12, 2015

Building volume and the Martin Egan 10km

Another week under the belt:

Mon - Claregalway recovery run 9.5kms in 38:06 (4:01's) - was feeling tired

Tue - 2km up, Treadmill threshold 10km 32:19 (3:14's), 1.6km down. All up 13.6kms

Wed - Claregalway recovery run 9.5kms in 36:06 (3:48's)

Thu - AM - 2km up, Claregalway 14km threshold 49:00 (3:30's), 0.5km down. All up 16.5kms

Thu - PM - Mayo AC easy 6.4kms

Fri - Treadmill recovery run 10.0kms in 36:47 (3:41's)

Sat - Treadmill easy run 8kms in 35:00 (4:23's)

Sun - Martin Egan 10km 1st in 33:13. All up 20.7kms

I raced on Sunday again using a local race as a threshold run. Had a good duel over the first 3km with a young lad and then he dropped off and I was back running by myself. The course was good - a few drags and bumps and the wind wasn't too bad and I felt like I was cruising. I won in 33:13 and then carried on adding an additional 8km at threshold intensity and I went through 10 miles in just over 54 minutes and 18km in 61 minutes. Happy with that as I didn't have to push the pace at all.

That's another good week - a total of 94.2kms with 3 good threshold runs. My pattern over the last 3 weeks continues and if I can keep it going for 3 more weeks I should have a strong run in Dublin.

Sunday, July 05, 2015

Another week and the Headford 8km

Mon - Claregalway recovery run 11.1kms 43:19 (3:54's)

Tue - 2km up, 10km treadmill threshold run 32:13 (3:13's), 2km down. All up 14.0kms.

Wed - Claregalway recovery run 9.5kms in 36:30 (3:51's)

Thu - 2km up, 12.0km Claregalway threshold run 42:34 (3:33'a), 2.1km down. All up 16.1kms.

Fri - Treadmill easy 9.3kms in 40:07 (4:19's)

Sat - Headford 8km first in 26:27. All up 19.5kms.

Sun - Claregalway recovery run 14.8kms in 56:25 (3:49's)

Total for week 94.3kms

I was expecting a good hit-out at Headford but after the gun had sounded I was well in control within the first 500m. So I decided to pull back and run at threshold intensity. I crossed the line for the win in 26:27 and kept going - running another lap to end up with a 15.8km threshold run at an average pace of 3:21/km. Very happy with that as conditions were wet and windy and heart rate was middle of the zone all the way. A few more runs like this as the build-up for the half marathon continues.

The guts of the training are still the threshold runs. I'm settling on 3 per week - one treadmill and two outdoors. The treadmill run is top of the zone, the race environment sees me middle of zone and the remaining outdoor run is lower zone. If I can get around 40km a week in at threshold for the next few weeks I will be in good form for the half.

Here are a few photos from Headford:



Saturday, June 27, 2015

The week that was and Irishtown 8km

Mon - Claregalway recovery run 9.5km in 36:19 (3:49's)

Tue - Claregalway recovery run 11.1km in 43:14 (3:54's)

Wed - 2km up, 10km treadmill threshold run 32:24 (3:14's), 1.6km down

Thu - Am- Claregalway recovery run 9.5km in 37:03 (3:54's), Pm - Mayo AC Easy 4.6km

Fri - 2km up, 10km treadmill threshold run 32:17 (3:14's), 2.0km down

Sat - Claremorris easy 7.4kms

Sun - Irishtown 8km in 27:29. All up 18.0km.

Legs in bits at the start of the week so a couple of days recovery.Then a couple of midweek threshold runs on the treadmill. I then raced on Sunday in Irishtown which was the third race in the Move to Improve series. I took it handy on a tough hilly windy day and ran 27:29 to win comfortably. I was threshold zone all the way so decided to run the loop a second time at the same heart rate - this time around a minute slower. A nice 10 mile trot all nicely in the middle of the zone.

That's 87.7kms for the week. I need to get a few more hour long threshold runs completed as I've agreed to run the National Half on August 2nd in Dublin. Looking forward to that.

Here's a photo from Irishtown (credit Tom Hunt):


Sunday, June 21, 2015

Another week and Annaghdown 10km

This week went something like this:

Mon - Claregalway recovery run 9.5kms 37:20 (3:56's)

Tue - AM - 2km up, treadmill 10km threshold run 32;18 (3:14's), 1.6km down. Total 13.6kms.

Tue - PM - easy 6.5kms Tuam AC

Wed - Claregalway recovery run 10.3kms including strides 43:38

Thu - 2km up, Claregalway 10km threshold run 33:50 (3:23's), 1.5km down. Total 13.5kms.

Fri - Claregalway recovery run 9.5kms 36:03 (3:48's)

Sat - Claremorris easy 5.8kms including strides

Sun - Annaghdown 10km 31:58. All up 14.9kms with up/down.

Total for the week 83.6kms

I felt good on my outdoor threshold run on Thursday dipping under 34 for 10km at the bottom of my zone. That was a good confidence booster heading into the race on Sunday, Conditions were very breezy throughout the day and the 7pm start made  for something different for a Sunday race. My plan was to take it out hard using the benefit of the wind the first 4kms. Then hang on. That's basically what happened - I took the lead from the gun and ran hard clocking low 3 minute kms for the first 4 kms. Through 4km in 12:20 so I knew I had put some time in the bank in attempting to break the course record of 32:31.

After a left turn at 4km things got a lot tougher and the wind was always a factor. I broke it down into 1km sections and kept focused on my cadence which I know drops off when I start to struggle. Through 5km in 15:40 and some quick mental arithmetic and I knew if I could hold sub 3:20 pace I'd be there or thereabouts. Each km passed under target and by the time I got to 7km I knew barring a disaster I had it in the bag. Still some tough sections in the last 3km including a nasty climb up to the cemetery around 9km. I pushed hard the last km crossing the line in 31:58 for the win.

Delighted with that as it was a tough day and the course although predominantly flat certainly has you working hard in spots. I feel that was a better run than my PB of 31:42 (on a flatter course and in better conditions). My target now has to be a crack at sub 31:30 but I'll need some company to help pull that off.

That's my 4th sub 32 now so I'm very consistent. I just need to take it up a notch and I know it's there. 

Here are a few photos from the day courtesy of Outback Jacks - the start and the finish:



Sunday, June 14, 2015

More of the same

Back into things in Ireland:

Mon - attempted threshold run but turned into recovery run 16.4kms in 1:01:59 (3:47's)

Tue - Am - Claregalway recovery run 11.1kms in 43:00 (3:55's), PM - easy 6.5kms with Tuam AC

Wed - 2km up, 10km treadmill threshold 32:24 (3:14's), 2km down. All up 14.0kms

Thu - Am - Claregalway recovery run 9.5kms in 36:08 (3:48's), PM - easy 5.1kms with Mayo AC

Fri - 2km up, 10km treadmill threshold 32:26 (3:15's), 1.6km down. All up 13.6kms

Sat - Claregalway recovery run 11.1kms in 42:26 (3:49's)

Sun - 2km up, Claregalway threshold run 14.0kms in 49:00 (3:30's), 1.5km down. All up 17.5kms

Total 104.2kms

I think I was knackered on Monday - I was pushing hard to try and get into my threshold zone but I was nowhere near it. About halfway through the session I backed off and settled into a recovery run. Three more threshold runs later in the week including a long outdoor run on Sunday.

Looking to race next week (Sunday in Annnaghdown at 10km). Will see how I go.

Sunday, June 07, 2015

Tough going but ticking over

The holiday in Portugal continues:

Mon - Vilamoura 13.2kms out of zone 57:06 (4:20's)

Tue - 6 x 1.34kms threshold reps plus up/down - all up 14.2kms

Wed - Rest (went to the theme park)

Thu - 6 x 1.34kms threshold reps plus up/down - all up 14.9kms

Fri - 6 x 1.34kms threshold reps plus up/down - all up 14.9kms

Sat - Vilamoura 11.6kms out of zone 50:02 (4:19's)

Sun - Treadmill recovery run 10km 35:52 (3:35's)

78.8kms for the week

Too hot for proper training in Portugal. Was going through the motions to be honest. Hitting the zones out there just about impossible for me - some token threshold reps so hopefully I've at least maintained my fitness. Beer consumption was the real winner...

Sunday, May 31, 2015

Start of holiday

This week went something like this:

Mon - Claregalway 11.1km recovery run 42:12 (3:48's)

Tue - 2km up, 13km threshold 46:33 (3:35's), 2km down (felt tired - not recovered from race)

Wed - Treadmill 10km recovery run 36:17 (3;38's)

Thu - Treadmill 9km recovery run (am), Mayo AC recovery session 9.4km (pm)

Fri - 2km up, 10km treadmill threshold 32:23 (3:14's)

Sat - Vilamoura 12.2kms out of zone 52:31 (4:18's)

Sun - Vilamoura - 6 x 1.34km threshold reps plus up/down - all up 15kms

Total 97.2kms for the week

Travelled to Portugal Friday evening. Tried a run there on Saturday and it was bloody hard going in over 30 degree heat. Did some threshold reps on Sunday to finish off the week - about 4 mins 30 seconds each effort and well up into that threshold zone (pace around 3:20 ish/km). Again it was very hot and this was running at around 6pm...

Sunday, May 24, 2015

The Mayfly Week

Another week:

Mon - Treadmill 10km recovery run 36:09 (3:37's)

Tue - 2km up. 13km threshold 45:31 (3:30's), 2km down

Wed - Claregalway 9.5km out of zone (to test twisted knee) 39:55 (4:12's)

Thu - 2km up, 10km treadmill threshold 31:59 (3:12's), 2km down

Fri - Claregalway 11.1km recovery run 41:50 (3:46's)

Sat - Claregalway 9.5km out of zone plus strides

Sun - Mayfly 10km 32:56 - all up 14.5kms

Total 85.9kms

I managed to twist my knee somehow mid-week so the Wednesday run was to see if I could run. That went okay. The race on Sunday was a good one. A very tough course with a big climb between 2 and 4 kms. I had already opened up a decent lead and after 4km I got into a nice rhythm and ran the last 6km at 3;10/km pace. Very happy to break 33 on that course and the heart rate was as high as I can recall it going (max 157). Another win by a shade over 4 minutes!


Sunday, May 17, 2015

Solid and feeling good

Another good week in the bank. No racing but might look to change that next week:

Mon - 2km up, 10km threshold treadmill 32:19 (3:14's), 2km down

Tue - Claregalway recovery run 9.5kms 35:45 (3:46's)

Wed - 2km up, 13km threshold Claregalway 45:32 (3:30's), 1.5km down

Thu - Mayo AC relaxed intervals on the track - all up 10.6kms

Fri - 2km up, 10km threshold treadmill 32:30 (3:15's), 2km down

Sat - Claregalway recovery run 12.8kms 48:14 (3:46's)

Sun - 2km up, 13km threshold Claregalway 45:00 (3:28's), 1.5km down

Weekly total 93.9kms.

So 4 good threshold runs - 2 inside, 2 outside. Feeling super strong at the end of the week and it felt like I was jogging on Saturday and I ran the first half of the run at sub 3:40/km pace. A good threshold run today to finish the week in very windy conditions (good for toughening you up). All good at the moment - knee behaving nicely and I seem to be able to push the training a bit more at the moment. That could be due to the iron supplement or it may just be placebo.

Sunday, May 10, 2015

88.8

Treadmill recovery run to finish up the week. All up 10.0kms in 35:59 (3:36's).

That's 88.8kms for the week.

Saturday, May 09, 2015

Getting it done

A late outdoor threshold run after licking my wounds early doors. The same run as Thursday - this time 10 seconds slower for the 12.5km which was strange as I felt a lot stronger today. All up 16.5kms.

A few beers in the evening just to feel normal again.

Friday, May 08, 2015

Darts Final

Treadmill recovery run 10kms in 36:29 (3:39's).

The long awaited darts final in the evening. Having not played in yonks I got down the pub early for some practice and was throwing okay. Overall we lost 5-4 after leading 4-3 so a bit disappointing - especially after we had gone all season unbeaten. I lost my pairs match 3-2 with the other team taking out double top with their last dart whilst we were sitting on double top....then in my singles I won 3-1 after losing the first leg hitting two 180's. But that wasn't enough. Needless to say a big night on the sauce and didn't get home until 3am....

Thursday, May 07, 2015

Outdoor zone 2

A nice still day today so outside. A 2km warm-up, then 12.5kms threshold in 43:33 (3:29's), then a 2.5km warm-down. All of that in a shade over an hour so decent running.

Wednesday, May 06, 2015

Weather poor

A reluctant treadmill run. A 2km warm-up, then 10km in 32:49 (3:17's), then 2km warm-down. All up 14.0kms.

I seem to have lost a bit of pace in my threshold zone since the end of last year (both on the treadmill and on the road). Hopefully I'll get it back again soon.

Snooker in the evening. Hit a few decent breaks - the highest being 36 where I managed to miss a straight black off the spot.....same old same old.

Tuesday, May 05, 2015

Iron

Treadmill recovery run of 10.0kms in 36:29 (3:39's).

Knee still great and has given me a new lease of life. I've started taking an iron supplement also as I often feel tired and not able to push the runs properly so hopefully this will help.

Monday, May 04, 2015

Bingham

There was a local 5km charity fun run in Claregalway so I decided to run that as the proceeds were for a great cause. I fronted up and it was all walkers and only a handful of runners. The siren sounded and I planned to take it handy but that plan soon went out of the window when a young lad took up the running......we were side-by-side for the first 500m until we hit the big 600m hill and to my relief I started to open up a bit of a gap. I was well into my threshold zone by this stage so decided to keep up the effort level up and stay in that zone.

The kms clocked by on a very familiar route to me and before long I was crossing the line in 16:11 for a comfortable victory. Good fun and well organised and tea and biscuits after. Lovely.

Well the good news is that I've finally made some real progress with my left knee. After at least 18 months of constant patella pain when I'm running I've started doing some abductor stretches and the difference is incredible. I'm not quite pain-free but I'm 1 out of 10 on the pain scale whereas I'm normally around a 3. I'll keep stretching away and hope that it stays like this...

And a brilliant win for Bingham in the snooker. Thoroughly deserved. Really enjoyed watching that.

Sunday, May 03, 2015

I missed a sitter pink on 56....

Here we go - another week done and dusted:

Mon - Claregalway recovery run 11.1kms 42:30 (3:50's)

Tue - Treadmill recovery run 10kms 36:05 (3:36's)

Wed - 2km up, 10km treadmill threshold 32:46 (3:17's), 2km down

Thu - Treadmill recovery run 10kms 36:10 (3:37's) plus 5.3kms easy with Mayo AC

Fri - 2km up, 12.5km outdoor threshold 44:11 (3:32's), 2km down

Sat - Claregalway recovery run 9.5kms 37:33 (3:57's)

Sun - Belclare 10km 32:46 - all up 16.9kms

Total for the week 93.3kms

A busy week. Out on Wednesday (snooker - highest break 56), Thursday (concert in Galway - The Twlight Sad) and Friday (concert in Dublin - the Charlatans). Training suffered a bit made worse as I was stuck at home so was on the treadmill....

I raced on Sunday and was using it as a good threshold hit-out. Quite windy and after a good first 3kms I hit the wind and drags and I backed off a bit. I finished up running 32:46 for another win but the course was a little short so that time flatters me.


Happy enough with the week. Time to pick a target event and work towards that as I lack a bit of focus.



Sunday, April 26, 2015

Tough week and a good race

Another week done and dusted. A tough week but worth it:

Mon - Claregalway 11.1km recovery run 42:22 (3:49's)

Tue - 2km up, 12km threshold 41:42 (3:29's), 2.5km down. Plus 4kms easy with Tuam AC

Wed - 2km up, 12.5km threshold 43:22 (3:28's), 2km down

Thu - 2km up, 12km threshold 42:06 (3:30's), 2.5km down

Fri - Treadmill 10km recovery run 36:30 (3:39's)

Sat - Claregalway 7.2km gentle run 30:04 (4:11's)

Sun - Run for Boylo 10km 31:53. All up 14.4kms with up/down.

So I decided to put a big focus on the threshold runs this week. Three outdoor threshold runs on the spin in glorious hot conditions (top off). Pace wasn't flash and by the 3rd day I was knackered but then after freshening up Fri/Sat I then had a good race on Sunday....

Conditions were a little breezy but it was really cold which I like. The first km was into the wind and I took it out feeling good with John Byrne for company. Through the first km in 3:04 and then I started to open up a bit of a gap and it was all about staying focused and keeping the effort level up. The course was predominantly flat but there were plenty of twists and turns and the surface wasn't great in places. But I felt good and by the time I reached halfway in around 15:58 I wanted to try and go for the sub 32 as I was thinking there would be an easier run home with the course and wind.

I wound up the pace and felt good at 8km and really pushed the last 2 clicks finishing in 31;53 for the win. Really pleased with that and I think that proves that the outdoor threshold runs really help to bring you on. A few photos from the day:



That's 96.2kms for the week. More of the same I'd say for next week.

Sunday, April 19, 2015

Catch-up time

The week that was:

Mon - Claregalway 11.1kms recovery run 43:53 (3:57's)

Tue - 2km up, 10km threshold run treadmill 32:05 (3:12's), 2km down

Wed - 2km up, strides, 5 x 3.5 mins, 1 x 4 mins, 2.3km down  (treadmill 2% incline, 3:00/km pace)

Thu - Claregalway 11.1kms recovery run 44:42 (4:02's)

Fri - Claregalway 6.9kms 30:05 (4:22's)

Sat - Labane 10km 33:22 (1st place). All up 14.9kms.

Sun - Claregalway 14.8kms recovery run 56:02 (3:47's)

Total for the week 83.8kms.

A really tough week - just not been happening. Feeling very tired and heavy legged. Good enough sessions on Tuesday and Wednesday but really struggled after that and had nothing for the rest of the week.

I managed to win the 10km in Labane - I ran well enough until 5km in around 16:05 and then hit the wind and hills and took the easy option of coasting home.

Might take a few rest days to freshen up.,,,

Sunday, April 12, 2015

Killimordaly 5km

A short warm-up before the race. The course was a lollipop - a nice downhill start, then a loop, then an uphill finish. I took it out hard and ran a quick first km in 3 flat and then each subsequent km seemed to get tougher and tougher. I had a decent lead and even though I was running hard, there was nothing in the legs. Expected really given my lead in.

I crossed the line in 16:21 for the win. Not my greatest work but a good hit-out. Enjoyed the event and good to see a decent local turn-out for the race.

Another lap of the course as a warm-down. That second lap was quite quick and I arrived back at the finish with the clock still reading 37 something. That's 12.0kms for the day.

All up 107.7kms for the week. More of that please.

Saturday, April 11, 2015

Contrast

I was back on the hamster wheel and not sure what I'd do. Felt good in my 2km warm-up so decided to do another threshold run. Well I felt great from the start - and what a contrast to the run less than 24 hours before. Heart rate all good and through 5km in 16:20 and then ran the second half in 16 flat for 32:20 all up (3:14;s). How that can happen is beyond me. Another 14km run.

Already up to 95km for the week with a day to go. I may try a race tomorrow on tired legs as I feel like I'm coming into some form. A couple of local 5km options. Ummmm. Best make this beer I'm having my last.....

Friday, April 10, 2015

Struggle Street

I must have overdone it yesterday. All the running and a late night is too much for this 43 year old body. I did my threshold run on the treadmill late doors and boy was it a struggle. I had to use every trick in the book to keep going. I was firmly parked at the bottom of my threshold zone and every time my heart rate started to rise I would counter by lowering the speed. I covered the 10km in 32:41 (3;16's) which is still quick but it felt like I'd run a marathon. All up 14kms with the uppity up and downity down.

A few beers in the evening to help the legs recover.