Sunday, February 07, 2016

Maree 8km

Another week, another race:

Mon - Treadmill 10.0km recovery run 35:56 (3:36's)

Tue am - 2km up, 10km treadmill threshold run 31:42 (3:10's), 2.0km down. All up 14.0km

Tue pm - Tuam AC easy run 8.1km

Wed - Claregalway 9.5km recovery run 35:48 (3:46's)

Thu am - 2km up, 4 x 30 secs, 5 x 3 mins off 90 secs, 2km down. All up 9.8km

Thu pm - Mayo AC easy run 3.2km

Fri - Claregalway 14.8km recovery run 54:24 (3:41's)

Sat - Treadmill 10.0km easy run 40:14 (4:17's)

Sun – Maree 8km – 1st in 27:38 (3:27’s). All up 16.0km

Total for week 93.8km

A good week in the build up to the Maree 8km. A threshold run and a speed session both on the treadmill. The 5 x 3 mins were a real killer and the HR went way north on the last couple of efforts. Hanging on at the end of those I can tell you (2% incline at 2:55/km pace).

The Maree 8km was a tough one. Conditions were very cold, wet and breezy and after a quick first km I settled into a steady comfortable effort. No company and I gradually worked away from the chasing field. The first 4km was all into the wind and then it was time to switch-back and run towards all the runners who were coming in the opposite direction. That was fine but I was on the LHS of the road running through lots of puddles and it was nice to finally take a right turn around by the water for some clean road. Through 5km and then a few tough climbs followed and I cruised the last 3km taking the win in 27:38. I think this picture pretty much sums things up (Thanks to John O'Connor):

I enjoyed it in a strange sort of way and good to save myself for the XC next weekend in Tuam where I've been selected on the Galway Team (they must be desperate!). Also good to see the mighty Spurs flying high in the league!

Sunday, January 31, 2016

Get off that treadmill

Weather not great so too much time on the hamster wheel:

Mon - Claregalway 9.5km recovery run 35:53 (3:47's)

Tue am - 2km up, 10km treadmill threshold run 31:58 (3:12's), 2.0km down. All up 14.0km

Tue pm - Tuam AC easy run 10.0km

Wed - Claregalway 9.5km recovery run 37:16 (3:55's)

Thu am - 2km up, 10km treadmill threshold run 31:51 (3:11's), 1km down. All up 13.0km

Thu pm - Mayo AC easy run 4.1km

Fri - Claregalway 14.8km recovery run 55:23 (3:45's)

Sat - 2km up, 10km treadmill threshold run 31:41 (3:10's), 1km down. All up 14.0km

Sun – Rest day (first of the year)

Total for week 88.9km

Three treadmill threshold runs and getting quicker each time which is good to see. Still a long way off pre-Christmas form where I was down to close to 31 mins flat for 10km but we’ll get there.

Ronnie won the Masters at only 50%. That must really annoy his fellow pros….

Sunday, January 24, 2016

Ballinderreen 10km

Getting back into the swing of things:

Mon - Claregalway 9.5km recovery run 36:05 (3:48's)

Tue am - 2km up, 12km Claregalway threshold run 40:46 (3:24's), 2.1km down. All up 16.1km

Tue pm - Tuam AC easy run 7.2km

Wed - Claregalway 9.5km recovery run 36:20 (3:49's)

Thu am - 2km up, 8km treadmill threshold run 25:29 (3:11's), 2km down. All up 10.0km

Thu pm - Mayo AC easy run 2.0km

Fri - Claregalway 14.8km recovery run 56:53 (3:51's)

Sat - Athlone 5.8km easy run 26:06 (4:30's)

Sun - Ballinderreen 10km 32:27 (3:15;s). All up 17.0km

Total for week 93.9km

A couple of threshold runs in the build-up to the 10km (one outside/one inside). Feeling pretty good. An easy couple of days before the race and Saturday was spent at a run coaching network day in Athlone which was very enjoyable,

The weather on race day was quite breezy but I was looking forward to a good hit-out. Kenny Rogers was there so it would be a tough race to win.....we lined up at the start and no sign of Kenny. After a false start (probably my doing!) we were soon underway. I took it out hard and was running by myself. I couldn't really work out what had happened to Kenny but I kept the effort level high going through the first km in 3:00.

It was soon apparent that he had missed the start as I turned to see him about 150m behind me. That certainly kept me focused but was a bit of a head-wrecker at the same time - I expected him to come flying by any moment! Chalking up the kms but the pace had slowed as the wind took hold. But I still felt strong and by the time I hit the 5km marker I knew I had a good chance of the win.

The next km through to 6km was tough - maybe some hills but I knew the run home would be good with the wind on the back. At 7km I turned again but it didn't look like Kenny was getting any closer so I kept pushing on. I crossed the line in 32:27 for the win which wasn't a bad time given the conditions. Though a bit off my PB time from this course back in December 2014.

Kenny finished about 30 seconds behind me so it would have been a good race if we had started together. I guess I was lucky and these things happen when racing. Johnny G took 3rd spot so a good day for the Harriers.

A warm-up and warm-down with Martin who ran another PB. Happy to be back racing with no pain in the foot so time now to get a good few weeks of training in before the next race.

Other than running - a 51 break to report on Wednesday playing snooker! That is all/

Sunday, January 17, 2016

Okay Touch Wood

Here is the week that was:

Mon - Treadmill 10km easy run 39:03 (3:54's)

Tue am - Claregalway 9.5km easy run 38:45 (4:05's)

Tue pm - Tuam AC easy run 6.8km

Wed - Treadmill 10km easy/recovery run 37:20 (3:44's)

Thu - 2km up, 6km treadmill Z2 20:20 (3:23's), 2km down. All up 10km

Fri - Claregalway 12.7km easy run 49:46 (3:55's)

Sat - Treadmill 10km easy run 39:13 (3:55's)

Sun - Tuam 8km 25:54 (3:14;s). All up 14.9km

Total for week 83.9km

I was running Monday and Tuesday but there was a fair bit of pain so I took the decision to get some physio on Wednesday. As it turned out it was definitely the right thing to do - I was quickly diagnosed with a neuroma which is basically nerve pain and after some massage, a new insert for my shoe, plus a trip to the podiatrist to remove 15 years of dead skin I was ready to try a run that evening. The difference was incredible - no pain at all. Just need to massage, ice and take anti-inflams for a few days and it settled. Amazing result.

I did a short threshold run on Thursday with no pain so decided to race on Sunday. Easy runs Friday and Saturday and I was good to go. The race itself was very enjoyable, Gary Thornton was there so it was a race for second. The race was basically an easy 2km, then a tricky 3km into the wind, finishing with the wind on the back for the last 3km. I felt really strong - perhaps the break had done me good. I clocked 25:54 which was pleasing for second place and ran the last 3km in around 9:25 so happy with that. No pain from the foot - just have to be careful with the shoes I use going forward (need more cushioning under the ball of the foot so lots of my runners are no good).

Going to race myself fit now. Another 10km next weekend and take it from there....

Sunday, January 10, 2016

Not good

A pretty crap week. A poor start to the week training-wise - too much happening and I managed to get a few treadmill runs in (recovery pace). On Thursday I was taking the session in Claremorris with Mayo AC and my foot started to hurt (same problem as last week). Same pain the next day and just tried a few easy runs for the rest of the week. I can run but as soon as I lift the intensity the pain kicks in. Not sure what it is - the pain is on the underside of the foot beneath the second toe (index toe?). I'll take it easy for a few days to see if it settles. Hopefully nothing serious - just need to be sensible for a while, Pretty frustrating as I wanted to get back into things but I guess I've had a pretty good streak of injury free running the last 5 years!

Sunday, January 03, 2016

Clarenbridge 10km

Interrupted training during the silly season:

Mon - Claregalway 9.5km recovery run 36:10 (3:48's)

Tue - 2km up, Treadmill 10.0km threshold run 31:14 (3:07's), 2.0km down. All up 14.0kms

Wed - Treadmill 8.0km easy run 31:04 (3:53's)

Thu - Claregalway 9.5km easy run 38:53 (4:06's)

Fri -  Treadmill 10.0km recovery run 35:42 (3:34's)

Sat - Claregalway 9.5km easy run 37:35 (3:57's)

Sun - Clarenbridge 10km 33:20. All up 15.8kms

Total for the week 76.3kms

A good threshold run on Tuesday but then had a sore foot for a few days - hence easy runs on Wednesday and Thursday. I didn't feel right for the Resolution Run on Jan 1st so I took the decision to have a very good old year night (ouch). I decided to race on Sunday instead at Clarenbridge and despite winning by around a minute it was a real struggle. Thankfully not just me - most people I spoke to found it tough. Just one of those days I guess.

Hopefully back into proper training again now...

Sunday, December 27, 2015

The Fields of Athenry 10km 2015

Trying to peak at this time of year is tricky for obvious reasons. But I gave it a real good go:

Mon - 2km up, 4 x 4 mins off 90 secs, 1.6km down. All up 9.6kms

Tue - Treadmill 10.0km recovery run 35:53 (3:35's)

Wed - 
2km up, Treadmill 8.0km threshold run 24:45 (3:06's), 1.6km down. All up 11.6kms

Thu - 
Claregalway 9.5km recovery run 36:57 (3:53's)

Fri -  Rest

Sat - Fields of Athenry 10km 31:59. All up 15.1kms

Sun - 
Claregalway 9.5km recovery run 35:48 (3:46's)

Total for the week 64.7kms

Some cracking treadmill sessions leading into the Fields - if treadmill form was anything to go by I was in PB shape. But we all know we don't race on treadmills....

A good treadmill speed session on Monday - running the 4 minutes efforts on 2% gradient at sub 3 minute per km pace. The heart rate was up high (above 150) - just where it needed to be. Then a good threshold run again on the treadmill on Wednesday as a final tune-up. Running at 3:05/km pace and feeling pretty good. Had I ran the full 10km I'd have been confident that it would have been sub 31 minutes for 10km....

A good feed and drink on Xmas day and I was ready for the Fields. The conditions were just about perfect - apart from 2 big water hazards on the course. The race started and the 2 Dublin guys hit the lead with myself and Jason Broderick in quick pursuit. The first km was quick and I then really pushed the second km on a nice downhill section to gap Jason. I was running well through the third km with the lead 2 guys pulling away but then I started to struggle a bit through km #4. A slow split resulted and I was aware that Jason was starting to close back in on me.

By halfway (around 15:50) Jason had caught me. I knew he'd put in a big effort so I responded straight away and pushed on until 6km and again I had opened up a gap. The next 3 kms I was feeling okay but the pace had certainly slowed (maybe through the water hazards) and my splits were all around 3:20 (but not the 3:10's required). The last km is a beauty and I cranked up the pace running a 2:57 to cross the line in 31:59 for 3rd place. A very up and down race in terms of pacing but overall a very satisfying result. Another great run by Jason clocking close to a 30 second PB for 4th place.

A good recovery run the next day to cap off the week. Amazing that run was good as I blew the froth off numerous (read double figure) beverages the day before....

Sunday, December 20, 2015

A lazy week

Busy with work so just ticking over on the running front:

Mon - Treadmill 10.0km recovery run 36:21 (3:38's)

Tue - Tuam AC threshold intervals (500m and 1km) - total 12.6kms

Wed - 
Claregalway 12.5km recovery run 48:53 (3:55's)

Thu - Mayo AC easy running 11.4kms

Fri -  Claregalway 15.5km recovery run 57:52 (3:44's)

Sat - 
2km up, Treadmill 10.0km threshold run 31:07 (3:07's), 2.0km down. All up 14.0kms

Sun - 
Treadmill 10.0km recovery run 36:51 (3:41's)

Total for the week 86.0kms

A good enough finish to the week - a great recovery run on Friday with Fintan and then a new 10km threshold PB on the treadmill on Saturday. If treadmill form is anything to go by then I'm on fire at the moment so will be interesting to see how it translates to road-race form over the Christmas period.

Sunday, December 13, 2015

Going well on the treadmill....

Weather pretty bad so lots of treadmill running. Another week as follows:

Mon - Claregalway 9.5km recovery run 37:26 (3:56's)

Tue am - 2km up, Treadmill 10.0km threshold run 31:31 (3:09's), 1.0km down. All up 13.0kms

Tue pm - Tuam AC 12.7km easy running

Wed - Treadmill 10.0km recovery run 36:25 (3:39's)

Thu - 2km up, 
Treadmill 4 x 3 mins and 1 x 4 min, 2.0km down. All up 9.4kms

Fri -  Clargalway 9.5km easy run 38:04 (4:00's)

Sat - 
2km up, Treadmill 10.0km threshold run 31:25 (3:09's), 1.0km down. All up 13.0kms

Sun - Claregalway 12.5km recovery run 47:15 (3:47's)

Total for the week 89.8kms

Not proper training but the best I could muster with the weather. That said I ran a couple of cracking 10km times on the treadmill. The run on Saturday I was cruising - a new treadmill PB of 31:25 and I didn't even reach the top of my zone. I definitely feel like I'm in good form but I've peaked at the wrong time of year! A good speed session on Thursday also where I was ticking along at sub 3:00 per km pace on 2% gradient. As always though these treadmill runs are very flattering.,,,

A big drink on Saturday night put pay to any racing on Sunday. I don't think I'll race now until Dec 26th but I won't let that get in the way of me having a good time.

Sunday, December 06, 2015

Turkey Trot 5km

Back into it this week:

Mon - Claregalway 9.5km recovery run 36:18 (3:49's)

Tue am - 2km up, Treadmill 10.0km threshold run 31:48 (3:11's), 1.2km down. All up 13.2kms

Tue pm - Tuam AC 10.3km easy running

Wed - Claregalway 14.8km recovery run 54:27 (3:41's)

Thu am - 2km up, treadmill 5 x 3 mins off 90 secs, 2km down. All up 9kms

Thu pm - Mayo AC easy running 1.8kms

Fri -  Treadmill 10.0km recovery run 36:59 (3:42's)

Sat - Claregalway 9.5km easy run 38:04 (4:00's)

Sun - Carnmore 5km Turkey Trot 1st in 15:38. All up 16.0kms

Total for the week 94.1kms

Some speedwork on the treadmill on Thursday - basically running 3:00/km pace on a 2% incline. Tough but manageable and reaching top of threshold and dipping up into tempo zone.

Perfect conditions for the Turkey Trot. I took it out hard and ran the first km in 3:02. Then kept pushing and kept the pace all sub 3:10/km for the rest of the race. Felt strong and a bit disappointed to see the finish line as I could have held that pace a little longer. A gem of a race and really enjoyed it and good to see a few PB's from clients who have been in for a test.

Sunday, November 29, 2015

Easy week

Just easy runs and recovery runs this week. I did plan to race on Sunday but it was postponed due to bad weather. Maybe for the best (for me) as the legs still didn't feel quite right. Anyway here's the week in summary:

Mon - 8.5km Sprowston easy run 36:39 (4:19's)

Tue - 11.7km Tuam AC easy run

Wed - Claregalway 11.1km recovery run 42:29 (3:50's)

Thu - Claregalway 14.8km recovery run 54:57 (3:42's)

Fri -  Treadmill 8.0km recovery run 30:00 (3:45's)

Sat - Treadmill 6.7km easy run 30:00 (4:29's)

Sun - Treadmill 16.1km recovery run 59:58 (3:43's)

Total for the week 76.9kms

Lots of treadmill running as the weather has been very poor. A good run with Fintan on Thursday and he goes from strength to strength each week. Hopefully a big year in store for the master baker.

Back into it next week. Maybe the Turkey Trot 5km next weekend to see if there is any speed in the auld legs.

Sunday, November 22, 2015

Norwich Half Marathon 2015

Still kicking myself....I rolled over and let them tickle my belly....

Mon - 9.5km Claregalway recovery run 35:53 (3:47's)

Tue am - 2.0km up, 4 x 5 mins off 1 mins, 1.6km down. All up 10.0kms

Wed - Claregalway 14.8km recovery run 58:02 (3:55's)

Thu - 3.0km up, 10 x 30 secs at 10km pace, 3.0km down. All up 7.6kms

Fri -  Sprowston 7.3km easy run 32:18 (4:25''s)

Sat - Rest

Sun - Norwich Half Marathon 3rd in 70:39 (3:21's). All up 23.1kms

Total for the week 72.3kms

A nice easy week in the build up to the half. Woke up on the day of the race to a good dusting of snow. Thought it would be postponed but luckily the roads were all okay. Got to the showground and it was juicing down and eventually did a few kms warm-up getting soaked in the process. Then it stopped raining for the start of the race. Very cold but good conditions.

A group of 4 formed after the start. After a mile this was down to 3. Then after 2 miles it was myself and Adrian Mussett. Felt great and was ticking over nicely at 5:20/mile pace. Got to 4 miles and Adrian made a move - I decided to let him go as the intensity felt more like 10k pace than half marathon and I then settled into solo running mode which I'm well used to. The miles were ticking over nicely and the pace was still on target - good splits and bad splits depending on terrain. Through halfway and I could still see Adrian no more than 30 seconds up the road with nobody behind me. Then at 7 miles my lace came undone. To start with I ignored it but after another half mile the shoe was getting very loose so I decided to stop to tie the lace...

Being very cold and with no gloves it was liking tying your lace in slow motion. It probably only took around  10 seconds but it seemed like an eternity. I started running again feeling rather annoyed as I'd lost ground on Adrian but still nobody behind me that I could see. I then ran well up until 11 miles but I knew someone was closing in on me as the gap on the claps as I passed small pockets of support on the course was now down to less than 10 seconds....

I should have mentioned that it was a new course this year. One big lap instead of 2 laps which was most welcome. But I knew there was a big climb to come just after 11  miles and if I was caught on the hill I was in trouble.....and then Piers caught me on the hill and I let him sail past me. Not one bit of fight in me as I encouraged him on....

At 12 miles it was a nice flat loop of the showground to finish, It felt like the legs were gone but looking at the splits I was still running well. But there was no catching Piers who finished like a train and with nobody behind me I decided to coast home crossing the line in 70:39 for 3rd place.

I've ran over 250 races and it's only the second time I recall where a lace has come undone. It cost me a PB today and if I had any fight whatsoever I should have ran 70:15. Piers finished brilliantly and took 25 seconds out of me in the last mile and a half with the winner (Adrian) running 69:45. I put in a very soft performance which is most unlike me. Could of, should of, would of.....but didn't.

Still a good drink after and nice to see the mighty Spurs play well in beating the happy hammers 4-1. Will the sub 70 ever come? I'm beginning to wonder now....

Sunday, November 15, 2015

Hollymount 10km 2015

Training wasn't great but it's all about the racing!

Mon - 10.0km treadmill recovery run 36:26 (3:39's)

Tue am - 2.0km up, strides, 4 x 5 mins off 3 mins, 1.0km down. All up 11.2kms

Tue pm - Easy running Tuam AC 12.3kms

Wed - Claregalway 9.5km easy run 41:35 (4:23''s)

Thu - 2.0km up, 10km treadmill threshold run 31:37 (3:10's), 1.0km down. All up 13.0kms

Fri -  Claregalway 14.8km recovery run 55:37 (3:45''s)

Sat - 8.3km easy treadmill run 35:00 (4:13's)

Sun - Hollymount International 10km Road Race 1st in 33:11 - all up 16.3kms

Total for the week 95.4kms

The weather has been very bad so that meant lots of treadmill running. I did a speed session which I wanted to do on the track but the conditions weren't right so I did some 5 minute efforts on the treadmill instead, Four by 5 mins on 1.5% gradient at average speed of around 2:56/km. A good hit-out and really pushed the last effort to get the HR as high as I could (157). I followed up with some easy running that evening with Tuam AC but after the session I could feel my right Achilles wasn't right - maybe a slight strain....

I did an easy run the next day to test it out - I could run no problem but I could feel it all the time. On Thursday it didn't seem any better but I wanted to get one more session in so I went and did a quick threshold run on the treadmill (sh!t or bust). That went well so I knew I'd be good to race on the weekend.

I had a massage on Friday and I was very tight - I was hopping about on the table despite only a light rub. I felt great after and had a good run with Fintan after wearing my new pair of Mizuno Wave Riders - averaging 3:45 pace in windy conditions. Then a light run on Saturday before Hollymount,...

Conditions on Sunday were the opposite of really good. Very windy and wet and in my short warm-up of around 3km I was soaked to the skin. Despite this standing on the start line there was a good buzz and soon this historic race was underway for the 50th time, To my surprise I took the lead as we ran up through the village into the stiff wind. The pace wasn't quick but it was a day for racing and quick times clearly weren't going to happen. By the time we took the left turn just through the first km it felt like a weight had been lifted (no wind) and I immediately put in my first surge just to stretch out the legs. I felt great but this move was easily covered by Jason Broderick and another runner over from the UK. We had broken away from the chasing pack and we settled into a small group of 3.

The course was very wet and there was one section where you were running through ankle deep water for around 20m. Nothing much happening and the thoughts for me were on how we had to run the loop another couple of times so no point doing anything stupid. Each left turn the wind became more of a factor and as we turned onto the main road leading up through the village for the second time myself and Jason were starting to work clear of the runner in third.

No moves were made as we tackled this very tough section up through the village. Not exactly taking a breather but certainly not red-line. Again at the turn I tried another surge and despite getting a few metres lead, Jason would quickly work his way back onto my shoulder. I must have tried another 3 or 4 surges on this second lap but there was no shaking him. As we turned to run up through the village for the start of the third lap we were still side-by-side...

At this stage Jason started to lift the pace. For about 1km I was hanging on as he put in a big effort into the wind. He may have got a few meters in front but as we turned left out of the wind I managed to get back in touch. So still together with less than 3km to go. At this point we were starting to lap people and I put in another couple of half-hearted surges that didn't result in a break. Then another left turn and Jason took the inside line and I went round the outside as we lapped a few more runners. At this stage I made a split second decision to run as hard as I could for 30 seconds in an attempt to break clear. I was listening to the commentary from the lead car and it was apparent that I'd opened up a slight gap so I just had to keep strong for the last km and a bit...

As I turned back onto the main road the wind started knocking me around and I was just focused on keeping the cadence up and the effort level as high as I could muster. One last turn and the long climb up to the finish line. I had some huge support at this stage - mainly from the Mayo AC ladies from training and I though by their reaction that Jason was right behind me. So I kept pushing all the way to the finish line to take the win in 33:11 for a very hard-fought win.

A solo warm-down of 3.3kms running another loop of the course in the opposite direction supporting  some of the other runners who were still finishing their race. Time to reflect on the run where I'd pretty much given it everything. Fair play to Jason who ran a very strong race - he has had a great year and on that from I would be confident in saying he will break 32 minutes for 10km in the very near future. Well deserved for one of the nicest guys you could wish to meet.

After a quick shower it was back to the hall for the presentation. Great to see some of the past winners of the race which is now in its 50th year. A huge effort by the organising committee to put on such a brilliant weekend and it was a race that will live long in my memory, Excellent work all round.

Yes a few beers were had later that evening upon the return to Galway. Time to read the race programme and fully appreciate some of the history behind this event where numerous Olympians and Internationals have competed over the years....hopefully some of these glory years will be repeated in the next 50 years and this race will again become one of the highlights of the Irish road running calendar.

Sunday, November 08, 2015

Three threshold runs

Starting to take shape:

Mon - Claregalway 11.1km recovery run 42:19 (3:49's)

Tue am - 1.0km up, 12km threshold 40:58 (3:25's), 1.0km down. All up 14.0kms

Tue pm - Easy running Tuam AC 11.8kms

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

Thu - 2.0km up, 10km treadmill threshold run 31:36 (3:10's), 1.0km down. All up 13.0kms

Fri -  Claregalway 14.8km recovery run 56:02 (3:47''s)

Sat - Claregalway 9.5km easy run 38:36 (4:04's)

Sun - 2
.0km up, 17.3km threshold 59:31 (3:26's), 1.8km down. All up 21.1kms

Total for the week 104.8kms

I feel like I'm in good nick. I haven't trained as hard as I did last year for the Norwich half but I feel like I'm in similar shape - certainly less knackered. I've done lots more runs outside this year and I'm trying to limit my treadmill runs to one per week. Last year this was 2 or 3. My go-to treadmill session of 10km threshold top of zone had me running a new PB this week of 31:36 - that's 19.1km/hour pace for the entire run. Not bad going but it's a tough session - you have my word on that. So I feel strong, maybe the pace is a little off but it's all a balancing act. So half marathon sub 70 minute attempt number - lost count - is nearly here. Please let it be a good day conditions wise - I'm certainly due a good day.....

Sunday, November 01, 2015

Dublin Marathon and beyond

A better finish to the week:

Mon - Claregalway 9.0km easy run 37:02 (4:07's)

Tue am - 2.0km up, Threshold treadmill reps 3/2/1/2/1/1kms, 1.0km down. All up 13.0kms

Tue pm - Easy running Tuam AC 9.9kms

Wed - Treadmill 10.0km recovery run 36:08 (3:37''s)

Thu am - 2.0km up, 10km treadmill threshold run 31:45 (3:11's), 2.0km down. All up 14.0kms

Thu pm - 
Easy running Mayo AC 7.8kms

Fri -  Claregalway 14.8km recovery run 57:39 (3:54''s)

Sat - Halloween 5km 1st in 16:42 as part of a 15km threshold run 51:43 (3:27's). Total 18.7kms

Sun - Claregalway 7.4km easy run 31:05 (4:12's)

Total for the week 104.6kms

A difficult week for training with the kids off school so lots of treadmill running. I wasn't right on Tuesday and really struggled running some intervals at threshold pace on the treadmill. I then bounced back with a much better run on Thursday and I decided to do a local Halloween 5km on Saturday and after completing the 5km in 16:42 I kept on running for a total of 15kms at a nice healthy pace.

I watched the Dublin Marathon on Monday and it looked very tough. Windy conditions would have slowed down the runners and heart rates were tracking much higher than training runs where conditions have been very good. Nonetheless there were some excellent performances from various clients and I'm inspired to give the marathon another go next year. Maybe Berlin which looks to be a good one.