8 x 1km

Short on time this evening so decided to do the session locally in the wind. Was always going to be tough and decided that if I could keep them under 3:20 I'd be doing well enough. I used my usual stretch of road for the reps running with a strong cross-wind. The official recovery was 2 mins but I decided to do them on a rolling 5 mins to make the time keeping a bit easier (the Garmin FR10 doesn't show elapsed lap time...).

Times were as follows:

3:18/3:13/3:13/3:10/3:14/3:12/3:15/3:12

A poor start and then I stuck to the task quite well. The odd reps were tougher as they were slightly uphill. My road reps will always be slower than the track - maybe around 5 secs for kms. Not sure why - that's just the way I roll.

All up 13.0kms with warm-up and down. Then straight to the airport to pick up the old man...

Usual

9.5kms in 40:30 (4:16's). Windy as per norm.

Wet weekend

A long run this morning with Owen starting out at Roscam, running down to Renville, and then doubling back along the same route. Very wet and windy. All up 21.6kms in 1:41:40 (4:42's).

That's 94.5kms for the week.

I ended up having a game of snooker last night. I had my cue re-tipped for the first time in at least 14 years so was keen to try it out. Played the owner of the club (6 frames) and we ended up drawing 3-3. I was poor.

Tonight I was down the pub for a game of darts. Surprisingly I played really well. I played about 30 legs and only lost 3. No 180's to report but I was still scoring well. The highlight of the night was a 13 dart leg. Get in there.

10km tempo

Another gust-fest. I considered driving to a location so I could run 10km with the wind on the back the whole way but the logistics proved too hard. Instead I used the same route as I did a few weeks back which with wind direction and profile maybe made the 10km route 60/40 in my favour in terms of difficulty.

A 2km warm-up and straight into it. The first 3km I was running well, the next 4km it felt like I was barely moving, then at 7km I glanced at the watch and the pace was 3:34/km. I managed to up the pace for the run home which was a mixture of cross-wind and then wind on the back to finish in 35:22 (3:32/km).

I've no idea what shape I'm in. Whenever I race or run a session recently it seems to be very tough conditions which I keep using as an excuse for the slow times. Perhaps it's just me.

All up 16.1kms with warm-down.

Just finished watching the FA Cup. Really enjoyed that and good to see the underdogs win. Well done Wigan.

Nice if you own a wind farm

Another windy day. The first half of the run was into the wind but I seemed to be ticking over nicely today and with the benefit of the wind coming home I managed to clock a decent time of 46:02 for the 11.1kms (4:09's).

My right knee has been a bit sore since I started wearing the new Saucony runners. Not sure if that's just a coincidence. I may switch back to the Asics for a bit just to be on the safe side.

Tempo run planned for tomorrow.

Gusting

A bit of a longer run today - 13.0kms in 57:15 (4:24's). Strong gusts of wind (50+ks/hour) that one minute you can hardly move in, the next minute you're nearly flat on your face. At least it stayed dry.

Enjoyed watching Judgement night II at the Premier League darts. The top 4 who will contest the final are Van Gerwen, Barney, the Power and Wadey. I though Wade was brilliant in his draw with the Power - especially the 90 he took out to make it 5-5 with 2 darts. He's the 10-1 outsider to lift the trophy next week and I think that represents terrific value and I may have a small investment...

Yuk

Awful conditions this evening - blowing a gale and lashing rain. Quite cold also. Very hard to run directly into the wind and ended up with a time of 40:40 (4:17's) for my bog standard 9.5km loop. Quite good considering.

I played 4 frames of snooker in the evening (not well) and watched a bit of the Spurs game. Still a chance of making the top 4 but now having to rely on other results going our way. Same old, same old.

3 x (400/500/600) then 2 x 400

A run round the pitches and 4 laps of the track as warm-up (5.0km).

The session was above with recoveries of 60, 75 and 90 seconds. I decided I was going to take it really easy and for once I actually did - well at least until the last couple of 400's...

Numbers were way down tonight as the Galway 5km series is on - conditions were just about dry and a bit blustery but not too bad. Times were as follows:

1:13/1:32/1:53
1:14/1:34/1:54
1:14/1:34/1:50

1:04/1:04

A nice group of 4 of us taking turns leading out the reps. At the end of the 3 sets we had a massive 4 minutes recovery before the final set of 2 x 400's (off 60 secs). The coach mentioned 64 seconds as a target so went for that - on the first one I went through 100 in 15, 200 in 31 and then faded in the wind on the home straight for a 64 (may have been 63 as I stuffed up my watch). The second one was an action replay with a bit of traffic to dodge (definitely 64). Nice to run quick and not sure how I ever broke 60 for the 400...

A warm-down of 3.4kms. All up 13.7kms for the day. Proper training resumes next week.

Back to reality

Up at 2:45am for the trip back to Galway...

Easy run of 9.5kms in 40:00 (4:13's) when I arrived. The rest of the day was spent watching the conclusion of the snooker final between the Rocket and Barry Hawkins. A great win from Ronnie and still by far the best player going around. I bit bored of the tripe he comes out with in the interviews though...

A few beers in the evening - nice to be back on the Guinness.

More doubles

A lunchtime run on the gym treadmill. I gradually upped the pace starting at 4:30's and working down to 4:00's. All up 12.0kms in 49:58 (4:10's).

Then later in the afternoon I hit the roads for my second run of the day. Again very hot and I crawled around the marina clocking up another 11.6kms in 55:08 (4:45's). That's 23.6kms for the day.

So I just managed to clock up my 5 day target (actual 100.7kms). And for the week that's 121.3kms. Bloody good going for me.

Back to the burger bar again this evening. Stomach expanding by the day...

Double pattie

More of the same. Another run around the marina and the beaches. All up 17.6kms in 1:21:01 (4:36's). I'd say the warmer temps have cost me 15 to 20 secs per km on my cruising pace - I'm not sure if you ever get used to the heat???

Out to a great burger joint in the evening (the Nah Nah Bah). I had the best burger I've ever had in my life (titled the Rude Boy). Here's a picture:



Not sure about the lager in plastic pint pots though...

Hot laps

I ran later today. I cruised up to the local track (around 4kms) and was told I'd have to wait 30 mins. So I extended my warm-up and by the time they let me on the track I had already ran 10 kms (and with no water I was spitting ostrich feathers). I decided on a very easy set of 400's off a minute just to turn the legs over. I had the track to myself and with the Portuguese radio coming over the loudspeakers it was quite a surreal experience.

Times were:

72/71/71/72/71/71/71/71/72/69

Had to work a bit to get those times - again it was a struggle as it was bloody hot.

A slow jog back to the hotel to give me 18.0kms all up. Lots of drink followed.

Beaches

Very relaxing here - the weather is really heating up now (lovely). I ran at lunchtime this time clocking up 19.3kms in 1:30:00 (4:40's). Slow pace but the midday sun sapped the pace. Explored a few beaches and that was that. There is a great gym which is part of the hotel so a slow 250m in the pool after the run and a jacuzzi and sauna.

Local beers are Super Bock and Sagris (both okay). Or you can splash out on the Heineken.

Ola

Arrived safely. I've set myself a target of running 100kms whilst I'm here (in 5 days). Just easy running to try and balance out the additional intake of food and beer.

Today was an a long-ish run of 22.2kms in 1:38:20 (4:26's). Always a good way to see a new town is to have a run. I covered the marina and the longest local beach which was exactly 5kms long. Quite warm for running - I'm not going to complain though. Oh yeah, I'm also kitted out in some new Saucony runners that I won - I think they're called Progrids. A nice ride and a bit lighter than the Asics 21x0's that I normally wear.

Lagos

Out at 7:30am for a quick local run. It must be the nicest day of the year so far - clear blue skies and not a breath of wind and you could even feel the heat of the sun. Rather ironic that I travel to Portugal this afternoon in search of warmer climes...

11.1kms in 47 ish. Legs felt much better after yesterday's rub.

I did a quick search on Google and it looks like there is an athletic track in Lagos. That's me sorted.

Quarter finals of the snooker just started - hope I get to see it on my hols. I at least have the Sky Go app on my smartphone as some insurance...

Finally a rub...

Easy run in the morning of 9.5kms in 39:44 (4:11's). Felt a lot better than yesterday...

Then a massage - my first in a long time. Very sore - could hardly climb off the bed at the end (old man syndrome).

Watched Ronnie in the evening. Sublime snooker - his long potting is not what it was but when he is in amongst the balls there is nobody better. I've been following a few tweets from fellow pros and they agree. Mark Williams sums it up "No one can play any where near the standard Ronnie produces, and hes had 12 months off. He must have watched us all year, and just laughed". He sure is a class act.

Snooker thoughts

Out in the morning for a long solo run. I ran along the main road to Oranmore, than back to Claregalway via the back roads. Then a little extra loop to get the distance up to give me 21.1kms for the day in 1:33:41 (4:26's). I was running at 4:20 pace after an hour but I faded badly and felt exhausted come the end. Glad to get that one out of the way.

That's 97.7kms for the week. My first decent volume for a while so that may explain the tiredness.

Lots of surprises in the snooker. Several pre-tournament favourites are out including Selby, Robertson, Allen and Maguire. Two of my favourite players are still in - Judd and Ronnie. As I write this it looks like Ronnie is struggling a little and Ali Carter is closing in on him - come on Ronnie!

Off to Portugal on Tuesday - I'll see what it's like when I get to the resort and then decide what training I can manage. I only have cabin luggage so after packing my runners and racing flats there may not be much room for everyday clothes!

Saturday tempo

No racing this weekend so decided to run a session local. It looked like a cracking day but it was quite windy once I got going. After a 2km warm-up I started the tempo. I was straight into the wind for the start and didn't really get out of the wind until 5.2km into the tempo. Then it got a bit easier as I ran back into Claregalway and I managed to lift the pace the last few kms to give me 35:24 for 10kms (3:32's). I felt pretty knackered going into the session so that's a decent enough hit-out.

All up 16.3kms with warm-down.

Friday fun

11.1kms in 46:30 (4:11's).

Out in the evening for a game of darts with the lads. Played okay considering I've hardly been throwing lately. A few too many beers but as I'm in holiday mode that's to be expected.

Thursday Threesome

Out at 7am with Fintan and Owen. Good conditions but it seems more difficult to get the legs turning over first thing in the morning. Captain Slackbladder (Fintan) set a record for the number of pitstops on an hours run (total 3). All up 14.8kms in 1:06:00 (4:28's).

Big break is brewing

Same run as Monday - this time marginally quicker (9.5kms in 39:51 or 4:13/km). Damp conditions but not cold and for once no wind to speak of.

Out in the evening for a game of snooker. Highest break of 43 - should have been a lot more but played a poor positional shot for the black and that was that. Looks so bloody easy on the Roger Mellie...

12 x 400 off 60 seconds

A warm-up around the pitches and 6 laps of the track for starters (5.7km).

Then the track session - planned to take it easy but as Gary and John were there that soon went out of the window. The first rep was a little lethargic, then I ran well for the remainder. If anything I was holding back a bit - we'd perhaps go through 200m a little too quick (with the benefit of the wind) and then cruise the last 200m. Here are the times:

69/67/66/67/67/68/67/67/67/67/66/66

Looking back to 2011 when I ran a lot of 400's for numerous 5km races, these times would be on a par with my best ever so that's encouraging. I must say it makes a huge difference running with the group (we took turns leading out each rep). Really enjoyed it (and I never took the full minute recovery - it was nearer 58 seconds).

A 4 lap warm-down followed by another trip around the pitches (4.9kms). All up 15.4kms for the day.

Here's a photo from the race on Saturday (thanks Patrick). It's just on the approach to the finish line:

Heat at last

Easy run of 9.5kms in 40:10 (4:14's). It's finally starting to heat up and the double layers, long sleeves and gloves are gone - just down to the short sleeves.

Forgot to mention the great win for Spurs yesterday. Just when you've given up on them they pull out a great result. Still can't see them making top 4 mind...but you live in hope.

Go Mo!

I watched the London Marathon. It brought back terrific memories from last year and I'm left wondering if I should give it another crack next year. We shall see. A terrific run from one of the City of Norwich athletes who clocked 2:28:35 to win his age group in the 45-49 category. That's fantastic going. I enjoyed watching Mo but couldn't help thinking why he didn't keep going until reaching the half marathon point.

So fired up I headed out at lunchtime for a trot. I started off well but had the benefit of the wind. I then had to battle the last 7km to keep the pace the same and ended up clocking 21.1kms in 1:28:23 (4:11's). Pretty tired come the end of that and no way I'd have kept that pace up for the full marathon.

That's 85.8kms for the week. That's it now for racing - 5 races on 5 consecutive weekends was nice while it lasted. Caveat - unless I can find a race next weekend! Then Tuesday week I'm off to Portugal for some warm(er) weather training so looking forward to that.

Enjoying the snooker. A shame to see Mark Williams get knocked out as he is one of my fave players but the new White is a great talent.

Labane 10km

Arrived out at Labane and after registration I had about 30 minutes to kill before the 11am start. A couple of kms warm-up, the a quick change of gear and we were soon lining up at the start. The weather was bright and breezy - the course would see us run straight into the wind for the first 4km, then a left turn with a few hills on kms 5 and 6, then a quicker couple of kms before rejoining the same road we had used to run out of the village for the final 2km. So the course was like a backwards facing "P" if that makes sense.

A very nice tribute to the Boston Marathon just before the off and then the race started where I hit the front with Peter O'Sullivan running right beside me. The pace wasn't too quick as it would have been a real energy sapper to try and take it out hard into the wind. The first km ticked by and then we crossed a small bridge before continuing along what was a very straight road.

Nothing much happened in the first 4km. Me and Peter were side-by-side, the road was predominantly flat with only a few bumps, and we had worked away from the main field. At around 4km we took a left-hand turn and that offered some respite from the wind. But we were now going uphill. I think I sat in behind Pete for a while at this stage and whilst we climbed a few hills, there were nice downhill sections to follow. Through 5km and a quick glance at my watch and I wasn't impressed as we hadn't broken 17 minutes...

With the benefit of the wind it became easier and I could feel the pace lifting. At around 6km there was still nothing between us and I tried a few token surges but I didn't really have the gears to make them count. By 7km I was starting to think it was going to come down to a sprint finish which would favour Peter with his track speed. At around 8km we took a right turn and at this point I tried another surge. I just managed to get in front and this was my trigger to press for home. I lifted the pace but knew it was still a long way from home. A nasty little climb back over the bridge which really had me blowing, but by the time I passed 9km I was confident I'd done enough for the win. The last km was fairly flat and I ran it hard crossing the line in 33:21 for the win.

Happy enough with that - conditions were tough enough for the first half of the race and I at least managed an improvement on last Sunday (on tired legs). Great to have a good battle with Peter - I'm sure we'll have plenty more this year! All up 15kms with warm-down when back to the hall for a great spread and the presentation.

All-in-all another very enjoyable event. Very well organised and some fantastic prizes. A big well done to the organisers. A good GCH turn-out with Gearoid taking out 3rd place and some fine PB's ran also and what is a very good course. Happy days.

Splits:

1km 3:22

2km 3:21

3km 3:28

4km 3:24

5km 3:27 (17:02)

6km 3:24

7km 3:19

8km 3:17

9km 3:11

10km 3:08 (16:19)

Total 33:21

Git back home to watch the start of the snooker. Come on Ronnie!!!

Vino collapso

Rest day today. I'm going to race (again) tomorrow in a 10km out at Ardrahan. I've not run the course before but it is advertised as being fairly flat. I'm praying for still conditions - I must be due after running in gales the last 4 weekends.

Only 2 beers in the fridge so that's all I had. Well I did have a glass of wine also - probably my first glass of wine in a few years. I tend to drink wine at beer pace so that's why me and the wine parted company...

Scores for show

An early 7am start with Fintan and Owen form my home. Our usual morning route which takes just over the hour. Lucky enough with the weather as it just about stayed dry but again the wind was blowing us all over the place. I felt tired throughout and the pace wasn't quick - all up 14.9kms in 1:08:07 (4:34's). Job done and it's nice to get the run out of the way early doors.

I watched the Premier League darts in the evening which was at the O2 in Dublin. It looked to be an incredible atmosphere with over 10,000 people in attendance. Some brilliant darts also - the Power against Barney was a class game finishing 6-6 after Barney missed 5 match darts...

Yuk

Not a great evening for running - windy and wet and I was going through the motions. All up 9.5kms in 41:40 (4:23's).

No snooker this week - I'll see how it's done when the World Champs start this weekend and get back into it next week.