Sunday, February 01, 2015

Weekly Update

The week that was:

Mon - 11.1kms recovery run 42:00 (3:47/km)

Tue - 2km up, 13.7km threshold run 45:11 (3:18/km), 2km down, Total 17.7kms.

Wed - 10.0km treadmill recovery run 35:57 (3:36/km)

Thu - 2km up, 13.9km threshold run 45:06 (3:15/km), 1.6km down, Total 17.5kms.

Fri - 11.1kms recovery run 41:55 (3:47/km)

Sat - 10.0km  treadmill recovery run 36:31 (3:39/km)

Sun - 2km up, 14.0km threshold run 45:08 (3:13/km), 2.0km down, Total 18.0kms.

Total 95.4kms for the week.

Three good threshold runs in there (all treadmill). Pace getting quicker each time so that's a good sign. Happy with my progress.

Next week - more of the same with the National Masters XC in Tuam on the weekend.

Dad arrived Wednesday so a few visits to the pub to report.

Sunday, January 25, 2015

Getting there

The week of the treadmill runs....another threshold. Pushed it for 10km (32:50) and then pulled back a bit and ended up running 13.7kms in 45:07 (3:18's). The last 9 minutes were getting tough - so I took the easy option and lowered the incline and pulled back the speed.

That's about what I was doing in the build up to the half last year so I think I'm getting back to where I was. That's 8 threshold runs completed now in the last 3 weeks and I guess I have to keep building them up until I get back to an hour.

88.4kms for the week.

Saturday, January 24, 2015

Busy day

Busy with work and squeezed in another treadmill run in the evening. Pushed it a bit today but still well into the recovery zone. Time 35:57 for 10km (3:36's).

A few beers in the evening.

Friday, January 23, 2015

Yawn

The treadmill runs continue. 10km recovery in 37:09 (3:43's).

Thursday, January 22, 2015

Getting it up there

2km up, 10km threshold, 1.6km down. All up 13.6kms on the treadmill.

Getting tougher to get into that threshold zone - a sure sign the fitness is coming back. 33:09 for the 10km.

Wednesday, January 21, 2015

Out

Outside recovery run 11.1kms in 42:53 (3:52's).

Tuesday, January 20, 2015

40 mins

A longer treadmill threshold run today. A total of 12kms in 39:47 (3:19's). I felt pretty good up until about 35 mins and then I was hanging on at the end. Heart rate getting up there also - a good bit higher than normal.

All up 16kms.

Monday, January 19, 2015

Back into training

Treadmill 10km recovery run of 37:11 (3:43's). Legs not too bad after the race but pace a bit down on normal so that shows I was perhaps a bit tired.

I had a look at my HR data from the race yesterday. Could do better. I didn't even get into my tempo zone. That's not good.

Sunday, January 18, 2015

Tuam 8km

A good crowd for this and pretty good conditions. After a 3.1km warm-up it was time to line up for the start. The horn sounded and Gary Thornton took the lead, with another guy in quick pursuit leaving me back in third.

That soon changed and midway through the first km I had moved up into second with Gary disappearing up the road. That's pretty much how it remained. I felt great for the first 4 kms and I was running sub 3:10 pace feeling like I could hold that for the full 8km. Then we took a few left hand turns and started running into quite a stiff breeze and I decided to slip into a pair of lead boots.

A very tough run home. Especially the long section on the main road. I finished in 25:53 after being 12:30 at 4km so a big positive split. The effort level was consistent but the breeze had me beat today. Still a good result finishing second to Gary who ran 24:34.

A 3.2km warm-down to give me 14.3kms for the day. That time is probably a fair reflection of where I'm at right now. More time needed in that threshold zone to get the strength and speed back up to where it was.

That's 75.3kms for the week. I love racing and really enjoyed that today. I think I need to race a bit more this year.

Well done to Shaun Murphy for winning the Masters. I didn't give him a hope against Robertson in the final and he won easily defeating the Aussie 10-2.

Saturday, January 17, 2015

No zone today

Gentle 20 minute run on the treadmill (quite late in the evening). Only 4.4 kms and felt very slow. Tuam AC 8km run tomorrow.

Friday, January 16, 2015

Beer intake suffering due to work

Outside for a change for my usual 11.1km recovery loop in 42:26 (3:49's). Not much else happening - no darts this evening as a busy day of testing tomorrow. Just watching the snooker as you do.

Thursday, January 15, 2015

Sub 33

Short of time bit squeezed in a 10km threshold in 32:56 (3:18's). Again a bit quicker and the first sub 33 threshold 10km for a while.

Only 12kms today in total with a short warm-up and down.

Wednesday, January 14, 2015

Treadmill 1, Bad weather 0

Treadmill recovery 10km in 36:25 (3:39's). Again getting quicker in that recovery zone.

Tuesday, January 13, 2015

Quicker pace at same effort level

Threshold 10km on the treadmill in 33:10 (3:19's). A bit quicker than last week so getting a bit fitter. Still a long way to go. All up 13kms.

Monday, January 12, 2015

Keep it going

Outside recovery run 11.1kms in 42:14 (3:48's).

Sunday, January 11, 2015

Oh no he doesn't.....

Another 10km threshold run in 33:30, All up 13kms with the up/down.

That's 90.9km for the week. Four threshold runs done. I reckon it will be 6 weeks at least before I get back to where I was at the end of November....

Pizza and then the annual pantomime with the kids in the afternoon. Good fun.

Saturday, January 10, 2015

Apologies

Treadmill 10km recovery run in 36:51 (3:41's).

Apologies about the infrequent blog updates - no coincidence that me getting busy at work is impacting my spare time!

Masters snooker starts today. Marco Fu hits a 147 to get things underway!

Friday, January 09, 2015

130

Another 10km threshold run today in 33:40 (3:22's). Slower today but felt really tired....

I had to turn out for the darts team as they were short of numbers. I won both my pairs and singles which was a miracle considering I've hardly picked up a dart in the last month. The highlight was a 130 checkout to win my singles finishing on the bull (20-60-50). The highest checkout of the league this season!


Thursday, January 08, 2015

Pairs

Myself and Fintan - cold again but lovely for running once you got going. All up 14.8kms in 56:22 (3:49's).

I talked about threshold testing and Fintan couldn't talk...which is nice...

Wednesday, January 07, 2015

Pattern

Same run as Monday - this time threshold 10km in 33:23 (3:20's). A bit quicker but heart rate a bit higher.

I plan to run 3 or 4 of these a week for a couple of weeks and then start to up the volume (and get back outside on the road).

Tuesday, January 06, 2015

Chilly

Outside run of 11.1kms in 41:54 (3:46's). Cold but went well and legs didn't feel too bad.

Monday, January 05, 2015

Threshold return

My first threshold run since late November. Being a softy I eased myself back in on the treadmill.

Typical routine. A 2km warm-up, then 10kms at threshold (starting at 1.5% gradient and then lowering to 1% after around 6 or 7 minutes). Then 2km to finish with.

The threshold segment was completed in 33:30 (3:21's). They don't get any easier - but the thing I noticed was that I got in my zone a lot quicker today (around 5 mins). Normally it takes a lot longer so another sign I've gone backwards. But it's a start...

Sunday, January 04, 2015

The Flying Scotsman

Outdoors today to finish off the week. A total of 14.8kms in 56:22 (3:49's). My pace has slowed to get into my recovery zone and that's a clear indication that my general fitness has gone backwards. Back into it starting tomorrow...

Watched the darts final in the evening. A great game and really pleased that my tip Gary Anderson won his first world crown. Super viewing.

Saturday, January 03, 2015

A couple of three

A short treadmill run of 8kms. Was planning longer but felt very tired. Time 30:26 (3:48's).

No dry January for me this year. A few beers here and there just to keep the joints lubricated.

Friday, January 02, 2015

Last few days of being lazy

Treadmill recovery run of 10kms in 36:28 (3:39's). Legs felt good and didn't feel the race in them at all. Perhaps I didn't push myself enough!

Here are a photos from the slog yesterday (thanks Jane). The first one is just before 2km I'd say. the second photo is at the finish at the Spanish Arch. The third one is the podium. Keith a low 1:50 800m runner and Jamie a 15:04 5,000m runner so not too shabby! I like my race number (think darts).





Thursday, January 01, 2015

Resolution Run 5km

Nasty conditions for this run. Wet and very windy. Did a bit of a warm-up and lined up at the start. Lots of young guns to chase so was looking forward to a decent hit-out. The race was soon underway and I found myself in the lead group of 4 running directly into the wind.

I didn't really know the course but that initial starting 800m was very tough. Then we took a left hand turn and then we had the benefit of the wind. I put in a bit of a surge to mix things up but that didn't do too much damage with the group still staying together.

Through 2km and we were running along by the canal. Wasn't feeling great here but wasn't losing any ground and then a few right turns round by the cathedral and the car park. Keith was doing most of the running by this stage and I was hanging on with Jamie also looking good. Perhaps the group was down to 3 by this stage and I know if it came down to a sprint finish I'd be in trouble!

Then the long climb up Shop St and a right turn at Eyre Square. Still not much between us all and I think I made another move around this point but as we passed 4km and took a right hand turn towards the docks. After rounding this corner I was hardly moving. A very tough head-wind and despite a big effort, being over 6ft tall and with wide shoulders I had the aerodynamics of a bus.

Keith took up the running again with Jamie in pursuit with me now in 3rd. Some traffic to deal with and we were single file down a narrow strip of road with cars queueing in traffic. A left hand turn and Keith kicked for home. Jamie went also and I was doing my best impression of a sail in third. Having resigned to finish third I rounded the last corner and detected that Jamie was slowing a bit. I put in one final sprint but Jamie responded straight away so I backed off again and wound down the last 100m to finish 3rd in 15:53. Keith took the win in 15:45 with Jamie in second in 15:49.

Great to have a race instead of a time trial and those times weren't bad going in what must have been close to gale force winds. Well done to Keith and Jamie. That gives me the kick up the behind to get back training now!

All up 10.5kms with warm-up and down.

Wednesday, December 31, 2014

2014 Yearly Review

A gentle 4.4kms today in 20:08. Race 5km tomorrow.

This year I've ran 4,743.2kms. That's 13kms per day or 91kms per week! That's my biggest every yearly volume (previous best 4,649.1kms in 2012) and certainly my best year performance-wise.

A total of 5 PB's this year - improving my 5km time from 15:33 down to 15:23. Lowering my 10km time 3 times from 32:23 to 32:20, and then down to 31:59 and finally down to 31:42. Plus a new half marathon PB of 1:10:31 - a 45 second improvement on my old best from 2011. After 2 years of no PB's it all started happening April after I started the lactate training!

This year I've ran 21 road races. A total of 16 wins, one second, two thirds, a fifth and a sixth. A total race volume of 208.3kms at a average pace of 3:20/km. Not bad.

I'll pick my 5 favourite races of the year and do a quick write-up. Just need to have a bit of a think first....

Happy New Year to all and hope that 2015 is a cracker! Cheers!

Tuesday, December 30, 2014

Beer/darts

Busy day of testing so only managed to squeeze in a short treadmill run - 8.1kms in 30:08 (3:43's).

Out in the evening for a few beers with Mike. Plus to watch the darts (brilliant BTW with 3 very close games). One of my tips Wade didn't show up the other day and is out. But Anderson looks very solid!