Sunday, April 10, 2016

Can't close in on Leicester....

Progress:

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

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

Tue pm – Tuam AC easy running 4.8km

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

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

Thu pm – Mayo AC easy running 3.7km

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

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

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

Total for week 87.0km

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

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


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

Sunday, April 03, 2016

A man with a plan

Knuckling down time:

Mon - Claregalway 14.8km recovery run 54:48 (3:42's)

Tue – 2km up, 10km treadmill Z2 31:47 (3:11’s), 2.0km down. All up 14.0km

Wed – Treadmill 10.0km recovery run 36:22 (3:38's)

Thu – 2km up, 12km Claregalway Z2 40:42 (3:24’s), 2.1km down. All up 16.1km

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

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

Sun – Claregalway 11.1km recovery run 42:05 (3:47's)

Total for week 86.7km

I’ve entered the Night to the 10,000m PB’s in Highgate, London on May 21st so that’s my focus now (sub 32 mins just to get an entry). I’ll run a few local races as tune-ups and the plan is to run 31:30 on the track in May. Should be a great night and once my race is out of the way it will be time to kick back with a beer and watch the big boys going for the Rio Qualifiers.

Training-wise – an okay week. The Saturday session was a killer and I did my usual protocol of 3:00/km pace at 2% incline. More of the same and the pace should start to improve over the next few weeks.

Sunday, March 27, 2016

Kilmovee 10km 2016

How not to prepare for a 10km race:

Mon - Claregalway 9.5km recovery run 37:31 (3:57's)

Tue am – Claregalway 9.5km recovery run 36:14 (3:49's)

Tue pm - Tuam AC easy run 5.9km

Wed – 2km up, 10km treadmill Z2 31:35 (3:10’s), 1.6km down. All up 13.6km

Thu – Claregalway 9.5km recovery run 37:02 (3:54's)

Fri - Treadmill 7.1km easy run 30:15 (4:15's)

Sat – Kilmovee 10km 33:32. All up 15.4km

Sun – Claregalway 9.5km recovery run 36:40 (3:52's)

Total for week 80.0km

The legs were in bits Monday and Tuesday after the 10 miler. By Wednesday I was feeling okay so I did a threshold run on the treadmill. Big mistake – after that it felt like I’d ran a marathon and by the time the 10km came around on Saturday I wasn’t right. With hindsight I would have been better advised to take it easy all week with no sessions

Normally I would have been licking my lips as there was a good field for the 10km race. Conditions were tough – very breezy and I took it out fairly quick with the first km covered on around 3:05. I then settled into my running with another guy (Eamonn) and John Byrne as we battled the wind. Our group stayed together until around 4km by which time I was struggling – the other 2 didn’t speed up, I just slowed down and fell off the back!

The rest of the race I was hanging on watching the other 2 race each other up front. I did try one final push after turning at around 7km and getting some help from the wind but there was no closing in on the leaders. I then just kept ticking over the last couple of kms eventually crossing the line in 33:32 for 3rd place (well outside my course record of 32:17 from last year).

Not my greatest work but explainable – the legs just weren’t right and a shame I couldn’t give a better account of myself. Nevermind, onwards and upwards and just the kick up the behind I need to go back and start training a bit harder. Well done to Eamonn who won the race in 32:50 and to John who finished a close second and looks in great shape for the marathon.

Here’s a photo with my "please let this race be over" face on:


Sunday, March 20, 2016

Craughwell 10 mile 2016

Tuning up for the 10 miler:

Mon - Claregalway 14.8km recovery run 56:10 (3:48's)

Tue am – 2.0km up, 12km threshold run 40:46 (3:24’s), 2.0km down. All up 16.0km

Tue pm - Tuam AC easy run 7.1km

Wed - Treadmill 10.0km recovery run 36:18 (3:38's)

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

Fri - Claregalway 11.1km recovery run 41:41 (3:45's)

Sat - Claregalway 8.6km easy run 37:41 (4:23's)

Sun – Craughwell 10 miler 52:56 (3:16’s). All up 23.7kms

Total for week 102.0km

A decent enough build up to Craughwell. Pace getting back on my threshold run on Tuesday and then a speed session on the treadmill on Thursday as a final tune-up before the 10 miler (running at 3:00/km pace on 2% incline).

Some of the big names were missing this year and that opened things up. The conditions were perfect and I took out the race hard and nobody went with me. Through the first km in 2:57 (downhill) and sub 5 minutes for the first mile. By this stage I’d opened up a nice lead so it was time trial mode from here on in. I felt pretty good and the effort level was even and the splits were in keeping with the profile for each mile.

At halfway I had about a 30 second lead and through 10km in about 32:30 which was a little quicker than last year. But I didn’t really nail the last 6km and although I was running strongly, the pace dipped by a second or two per km. The last mile is tough and what breeze there was we were running into it. But there was nobody with me and I enjoyed the last section rounding the final corner for the final 200m to the finish. My first win in Craughwell at the 7th time of trying.

The time was 52:56 which was 15 seconds slower than last year so no PB but still a good strong run. It gives me hope that I still have it in me to break the 70 minutes for the half!

A few beers that night and why not! Here is me at the finish (courtesy of Edenhill77):


Sunday, March 13, 2016

Streets of Castlebar 5km

Back into things:

Mon - Treadmill 10.0km recovery run 36:22 (3:38's)

Tue am – 2.0km up, 11km threshold run 38:09 (3:28’s), 3.0km down. All up 16.0km

Tue pm - Tuam AC easy run 8.3km

Wed - Treadmill 10.0km recovery run 36:31 (3:39's)

Thu – 2.0km up, 12km threshold run 41:12 (3:26’s), 2.0km down. All up 16.0km

Fri - Claregalway 9.5km recovery run 36:33 (3:51's)

Sat - Claregalway 8.0km easy run 34:09 (4:16's)

Sun – Streets of Castlebar 5km 15:57. All up 9.6kms

Total for week 87.4km


Struggled this week. Pace way down on my two outdoor threshold runs. Wasn’t expecting much for the 5km. Myself and Tadgh took it out fairly hard and we were stride for stride the first 3km. Lots of hills and twists and when the course flattened out around the lake and I was fearing it would turn into a sprint finish. But I managed to open up a bit of a gap without lifting the pace. Then it was all about staying focused up to the finish. I crossed the line in 15:57 for the win which equalled the course record. Pleasantly surprised by the time as it felt more like a 16:15 run. Happy days and a nice finish to the week. Me at the end:


Sunday, March 06, 2016

Would you like fries with your fries?

Not proper training – just exercise to burn off the huge American calorie intake:

Mon – New York 13.7km easy run 54:54 (4:00’s)

Tue – New York 13.7km recovery run 51:53 (3:47’s)

Wed - New York 13.7km easy run 54:36 (3:59’s)

Thu – New York 13.7km recovery run 52:08 (3:48’s)

Fri - New York 13.7km easy run 57:41 (4:13’s)

Sat – Rest (travel)

Sun – Claregalway 9.5km easy run 39:37 (4:10's)

Total for week 78.0km

It was about a mile run down to central park. Then my route was a full lap of the outside of the park running anti-clockwise. Then the run back to the hotel. Crossing the blocks is a nightmare but you soon learn how to gauge the intersections. Once you get into the park it’s fantastic for running. The outer loop seemed to be around 10km with plenty of ups and downs to keep you working. I varied the pace each day between easy and recovery and not a hint of threshold pace on any day.

I enjoyed the trip but I won’t be rushing back. The food was pretty crap and the beer was astronomical in price. I must be getting tight in my old age. Plenty to see and do but it’s not a destination to visit if you’re on a budget. I think I was spoilt living in Sydney for so long!

Sunday, February 28, 2016

It's all about the pace

A couple of belters in here:

Mon - 2.0km up, 12km threshold run 40:00 (3:20’s), 2.0km down. All up 16.0km

Tue am – Claregalway 9.5km recovery run 35:22 (3:43's)

Tue pm - Tuam AC easy run 7.2km

Wed - 2.0km up, 12km threshold run 39:58 (3:20’s), 2.0km down. All up 16.0km

Thu am – Claregalway 9.5km easy run 37:55 (3:59's)

Thu pm - Mayo AC easy run 7.9km

Fri - Treadmill 10.0km recovery run 37:08 (3:43's)

Sat - Rest

Sun – New York Central Park 18.2km easy run 1:11:33 (3:56's)

Total for week 94.3km

Well the 2 outdoor threshold runs were as good as I’ve done. A nice hard effort and ticking along feeling good at 3:20 pace. The Thursday one in particular was great – into a headwind the first 6km and then turned and was averaging around 3:18 pace for the last 6km.

I traveled to New York on Saturday so no run. I ventured out to Central Park on Sunday just to blow the cobwebs off and felt like Dustin Hoffman in Marathon Man. A great place for running – cool conditions, not much breeze and plenty to look at. It reminded me a lot of the Bay Run in Sydney – but maybe better.

Sunday, February 21, 2016

A good finish to the week

It felt like I’d run a marathon after the XC:

Mon - Treadmill 10.0km recovery run 37:00 (3:42's)

Tue am – Treadmill 10.km recovery run 36:50 (3:41's)

Tue pm - Tuam AC easy run 10.3km

Wed - Treadmill 10.0km recovery run 36:20 (3:36's)

Thu am – 1.6km up, 10km treadmill threshold run 31:27 (3:09’s), 1.6km down. All up 13.2km

Thu pm - Mayo AC easy run 6.0km

Fri - Claregalway 9.5km easy run 39:01 (4:06's)

Sat - 4.4km up, 10km treadmill threshold run 31:15 (3:08’s), 1.0km down. All up 15.4km

Sun – Treadmill 8.1km recovery run 30:00 (3:42's)

Total for week 92.5km


The legs were in bits for the first half of the week. So I didn’t get a session in until Thursday but that went well as did the run on Saturday. That’s great progress – a real tough effort (the XC) and then the pace for the threshold runs suddenly gets a lot quicker.

Sunday, February 14, 2016

Tuam National Inter-Counties XC

The build up to the country:

Mon - Treadmill 10.0km recovery run 36:27 (3:39's)

Tue am – 1.6km up, 10km treadmill threshold run 31:43 (3:10's), 1.0km down. All up 12.6km

Tue pm - Tuam AC easy run 11.5km

Wed - Claregalway 9.5km easy run 38:55 (4:06's)

Thu – 2.5km up, 4 x 30 secs, 8 x 2 mins off 60 secs, 2.5km down. All up 11.3km

Fri - Claregalway 11.1km recovery run 41:41 (3:45's)

Sat - Rest

Sun – National Inter-Counties 10km XC 14th in 39:20. All up 13.3kms

Total for week 79.3km

The conditions for the country were very sticky. A tough twisty 2km loop with one killer hill. All ground very soft except one section of about 400m where I felt I could actually run. The rest reminded me of my swimming – huge effort but going nowhere. Back to the race – a very poor turnout but a strong team from Galway so a good chance of some bling. The race started and I settled into my running. I didn’t start slow – I think everyone else started too quick. The first lap I was picking off a few runners and my immediate thought was that I wasn’t going to be in the scorers for Galway. After a lap or so I’d picked up several places and my focus was on catching a few Donegal runners up ahead.

My pace throughout was very consistent – within a few seconds each lap. The hill at the start of the lap was a real grind but once up the top and round the corner you had the section I mentioned where I could run a bit. Not much happening apart from plenty of support on the course which was much appreciated. I picked off one Donegal shirt but there was another one I had my eye on. But I didn’t catch him until the last lap. By this time I just wanted it to be over. I managed a strong section and broke away from the Donegal runner and in second half of the lap I started closing in on Mike O’Connor. Another big effort and I went past him as we rounded the last corner for the run to the finish. I just managed to hold him off as you can see from the photo below.

I finished 14th overall and was 4th Galway scorer in a time of 39:20. Not my greatest work but it was a huge effort and I was close to a vomit at the finish. Galway won the team gold medal so a huge achievement for the county. My first ever senior medal! A few beers after and home in time to see Spurs beat Man City. All in all a great day.


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.