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.

Thursday, April 09, 2015

Another double

A treadmill recovery run today of 36:02 for 10kms (3:36's). For the first time since Craughwell I felt great and it seemed very easy. Heart rate back to normal.

In the evening I was in Claremorris to take the Mayo AC track session. It's nice to join in with the efforts for the various groups and I ended up running another 9.3kms with a mixture of 800m, 400m and 200m efforts. Not pushing it but it's more running than I am used to!

Wednesday, April 08, 2015

The old 1km efforts

Another treadmill jobby. A 2km warm-up, then 4 x 30 second strides, then 5 x 1km efforts off 90 seconds in 3 minutes on an incline of 2%. These are tough but just about manageable. I show-boated on the 6th effort running for 3:30. I plan to keep this session going and will step up to 4 minute efforts next week. Finishing up with a 2km warm-down. All up 11 clicks.

Tuesday, April 07, 2015

Double days

Treadmill threshold run in the morning. A 2km warm-up, then 10km at threshold in 32:26 (3:!5's), finishing with a 2km warm-down.

Out in the evening to take the Tuam AC session. I joined in for some efforts and ended up running another 6.4km easy. The left knee feels really good at the moment and I put that down to more stretching post run.

Monday, April 06, 2015

Determined

I wanted to ramp up the training this week but it was going to be tricky as it was school holidays so I was on child minding duties. That meant more treadmill running....

But today being a holiday meant I could get outside. I ran my Thursday route as a recovery run and added on a bit to get some volume in. All up 17.0kms in 1:04:45 (3:49's). I haven't felt right for the last 2 weeks now and my pace in my recovery zone isn't what it was - still something a little awry. I'll keep plugging away though....

Sunday, April 05, 2015

Getting back on track

A full week of training completed. Still not feeling quite right but got all my runs in and had a decent hit-out on Saturday in Kilmovee.

Here's the week:

Mon - 10km recovery run (treadmill) 36:05

Tue - 2km up, 10km threshold 32:49, 2km down (treadmill)

Wed - 2km up, strides, 6 x 3 mins at 2% incline off 90 secs, 2.3km down (treadmill)

Thu - 10km recovery run (treadmill) 35:59

Fri - easy 4.8km 20:58 out of zone

Sat - Kilmovee 10km 32:16 (all up 15.4kms with up/down)

Sun - Claregalway 14.8km recovery run 57:31 (3:54's)

Total for the week 80.0kms.

A great turn out in Kilmovee for the 10km with about 600 lining up at the start. I hit the front and ran a quick first km to open up a lead over John Byrne and then it was all about staying strong whilst in time trial mode. Conditions were nice and still and quite warm and by the time I reached 5km in 15:48 I was just about done. The second half was a real struggle but i was determined to keep pushing on as I wanted to break the course record and going into the last km I knew it was going to be touch and go as there is a very nasty hill to negotiate. At the top of the hill I put in a huge effort and managed to cross the line in 32:17 for a 3 second course record and another win. I really enjoyed the day but knew from how I was feeling and my high HR that the body still isn't quite right. But to run my 3rd quickest 10km ever when not on top of my game isn't half bad! Much kudos to the organisers of this race - it's a real cracker with just about everyone in the local community is involved.

Here's a photo of me crossing the line:


Sunday, March 29, 2015

Sick week

Didn't feel right as of Monday. Gradually deteriorated throughout the week and by Friday I was in full rest mode. Did a return run on Sunday just for sanity's sake. Here's the summary:

Mon - Claregalway 11.1km 43:16 (legs heavy)

Tue - Claregalway 11.1km 42:00

Wed - 2km up, 8km threshold 25:53, 2km down

Thu - Claregalway 9.5km 39:05

Fri/Sat - Rest

Sun - Treadmill 10km 38:39

The Wednesday run was a sure fire sign I wasn't feeling well. The heart rate was much higher than normal (pace slower) and 8km into my threshold run I was toast. So a week with no real sessions in there but these things happen. Hoping to get back into it next week.

Total for the week 53.7kms...

Sunday, March 22, 2015

Craughwell 10 miler

This was my 5th time of running the C10. I ran my 10 mile PB here back in 2011 where I had a ding-dong battle with Paul Buckley. That was probably my favourite 'race' of all time as we swapped the lead many times but he got away from me in the last 2 miles. I ended up running 53:20. Since then I've ran 53:33 in 2012, 55:14 in 2013 and 54:02 last year. Pretty consistent times but was hoping that I could have a big race today and maybe dip under 53....

Traning-wise I was happy though a little underdone. I knew I'd be good until around 8 miles, and then the last couple were going to hurt. My plan was to run the first 10km in 32:45 and then hang on. My best times on this course were all negative splits and the way the breeze was blowing today it was going to be a tough first few miles, with a friendlier run home. That worked well for me.

A few kms warm-up and then lined up for the start. Mick Clohisey was the stand-out runner - with a big group of Raheny green and whites for company. The race started (one of the weirdest starts I can recall - we all looked at each other as if to say "was that the start?"). And we were off...

Mick hit the lead and I went straight into second. Nobody went with me so within 400m and I was in no-mans land. It was going to be a 10 mile time trial. I felt good from the start and despite running into the breeze you get a nice downhill to get the revs up. My watch was set to 1km auto-lap so I had the updates from the watch each km, and I was manually keeping an eye on my mile splits by making a note of the time as I passed each mile marker,

After the first mile it was starting to get a bit tougher and you could certainly notice the breeze. Mick was already a good way up the road and I'd opened up a decent gap. I knew if I could run a solid first few miles it was going to get easier. The course is tough but fair - a few drags here and there where I really focused on keeping my cadence high and I knew from my km splits that my time was okay.

At around 3 and a half miles we took a right turn and it got a lot easier - I could feel my pace lift straight away. It was all about keeping focused and ticking off the miles. On reaching half way I looked at the watch and I was around 26:30 and I knew I could run the second half quicker. Just had to do it. After another right turn it got easier again and I really started to motor. My km splits were well under target time but in the back of my mind was the nagging doubt of the wheels coming off at some point. Through 6 miles and still felt great and then crossed the 10km point in 32:41 so I had a bit of time on my side....

It was a shade over 6kms to go and I knew if I could hold 3:20/km pace I had a new PB. That's pretty much what happened - I was on the km countdown and my splits were all good. If I ran a slow one the next one would bounce back to get me back on track. Just before 8 miles we took another right turn and this is the twisty part of the course - a small country lane. No support whatsoever down there and I was glad to take a left hand turn back onto the main road and I got a good lift from the supporters on that last mile and a half stretch back up to the finish. I was still feeling okay and I really attacked and lifted the pace and felt very strong right up to the finish line where I recorded a new PB of 52:41 for second place. That's 5:16/mile pace or 3:16/km pace so a very solid race.

Well done to Mick who won in classy 49:29 (on tired marathon training legs). He'll have a super run in Rotterdam in 3 weeks time when he freshens up. The Raheny lads then filled up the next 4 spots and then a few more familiar local faces started to filter through the finish. All in all a great day and I was delighted how I ran as I felt in control the whole way.

Here are the km splits:

3:04 / 3:19 / 3:25 / 3:18 / 3:19 / 3:26 / 3:13 / 3:18 (8km in 26:22) / 3:09 / 3:10 (10km in 32:41) / 3:22 / 3:14 / 3:14 / 3:17 / 3:24 / 3:08 (16km in 52:19 - second 8km in 25:57) / 0:22. Finish 52:41.


That's 87.9kms for the week. According to McMillan that's my best ever run - any distance so that's extra pleasing. It still doesn't give me the sub 70 minute half though (70:16) but I'm sure it's there or thereabouts....

Saturday, March 21, 2015

Mon to Sat

Here's the first 6 days of the week:

Mon - Treadmill 10km recovery run 35:59 (3:36's)

Tue - 2.0km up, 12km threshold 39:51 (3:19's), 2.3km down (outdoors)

Wed - Claregalway 11.1km recovery run 40:34 (3:39's)

Thu - 2.0km up, strides, 6 x 1km at 3:00/km pace (2% incline - recovery 90 secs), 2.3km down

Fri - Claregalway 12.6km recovery run (3:46's)

Sat - Claregalway 5.0km out of zone 21:17 (4:15's)

A good couple of sessions there - a very encouraging outdoor threshold run on St Patrick's day in perfect running weather. That's 51 seconds quicker than the previous week. So much more benefit getting the runs completed outside as compared to the treadmill - I feel a lot stronger as a result.

A repeat of my speed session on Thursday from last week. I was at the top of my threshold zone and dipped into the tempo zone towards the end of the session. Felt much more comfortable this week so I think I'll keep doing this session but lengthen the reps slightly.

Hitting my zones and found it much easier to get into the zones this week - you won't hear me saying that very often. I think that 3,000m lifted my heart rate to new levels and anything below that suddenly seems a lot more manageable.

Left knee still giving me some grief. Lots of stretching and foam rolling and all that - if I could only get it fixed once and for all I'd really put in a good block of training....

Craughwell 10 tomorrow. If I can maintain the pace from the run on Tuesday for another 4.1kms I'll be in with a PB shout....

Sunday, March 15, 2015

Masters gold medal

Another week to report:

Mon - Treadmill 10km recovery in 36:13 (3:37's)

Tue - 2km up, 12km threshold in 40:42 (3:24's), 2km down

Wed - 2km up, strides, 6 x 3 mins at 3:00/km pace/2% incline, 2km down

Thu -  Treadmill 10km recovery in 36:12 (3:37's)

Fri - Claregalway recovery run 14.8km in 54:39 (3:42's)

Sat - Claregalway 9.5km in 38:58 out of zone (4:06's)

Sun - Masters indoors 3,000m gold in 8:56 (all up 6.6kms)

Total for the week 78.0kms.

A good outdoor threshold run on Tuesday but died a bit the last 4km. A speed session on the treadmill running 1km reps in 3:00 on 2% incline off 90 seconds recovery the next day. Then the indoors on Sunday. I went out to the front and ran the first km in 2:58. Started to feel it towards the end of the second km (2;59) and was overtaken by a V35 runner who I couldn't respond to. Managed to hold the pace until the finish but had no zip to finish really strong (last km 2;59), A good run and nice to win this the V40 category for the third year on the trot, Great to run on the indoor track as well and really enjoyed it.

Craughwell 10 miler next week.....