Thursday, July 31, 2014


More recovery running. Didn't make the early start instead running at lunchtime. A total of 14.8kms in 57:18 (3:52's).

A game of darts in the evening with the old man. I lost 13-10. I hit the highest checkout of 133 but couldn't get going and my Dad played well clocking 4 x 180's. Next time.

Wednesday, July 30, 2014

Weekly intervals

Today was 6 x 3 minutes off 90 seconds. Out on the roads and quite windy so it was going to be a lung buster. Warm-up of 2.8kms then straight into it.

First rep I covered a km and didn't get into my tempo zone. The second one (doubling back - more wind benefit) also a 3 minute km and edged into the zone for the last minute. The next 4 were all in the zone for at least 50% of the time - the pace slowed a little for reps 3 and 5 but still no slower than 3:08 pace and 4 and 6 were also 3 minute km pace.

Same 2.8km warm-down home. All up 11.6kms. Happy with that. Legs felt very tired so to crank out some 3 minute kms on the road was good going.

Dad over again today for the Galway races....planning to attend Friday evening....

Tuesday, July 29, 2014


11.1km recovery run in 42:53 (3:52/km).

Monday, July 28, 2014

Back to back

One more big week and then pull things back in preparation for the Streets of Galway.

Another threshold session. Originally it was to be a recovery run but the coach had a change of heart...

Tired going into this run. A 2.0km warm-up then ran hard to try and get into my zone. This was struggle street - I was right at the top of my recovery zone and couldn't quite get into the threshold zone. That was the story for the whole run. It wasn't for the lack of effort I can tell you. Ended up running 12.7kms in 45:01 (3:33/km pace). Then a 2.0km run to finish with.

That's 16.7km for the day.

Sunday, July 27, 2014

60 minute threshold

Wasn't looking forward to this session. Started at 6pm and it was a lot cooler but the wind had picked up. I guess I have to have something to complain about to fill some space on here...

A 2km warm-up, then into the threshold running. Struggled big time in getting into the right zone. The first 10 minutes were way down, the next 10 minutes were borderline, then the last 40 minutes I was battling the whole time just to keep in the bottom of the zone (and failing at times). It's a sad day when you look forward to some hills so that the intensity goes up to lift the HR. Anyway I survived and clocked up 16.8kms in 1:00:49 (3:37's).

A 2.2km warm-down to give me 21.0kms for the day.

That's 107.1kms for the week. Biggest week of the year and one of the toughest weeks I can recall. All sessions on the road so progress all round. Pace is a little down but I'll put that down to heat/humidity/tiredness and any other excuse I can think of.

Taylor shellacked MVG. Great stuff.

Saturday, July 26, 2014

Tank empty

A 11.1km recovery run in 42:39 (3:51's).

Finished up with some strides which isn't something I do often. Feeling very tired and I guess that's the body reacting to the higher volume this week. There is no way I could have done a threshold run today...

Watched some darts in the evening. The Taylor V Anderson match was brilliant. Both averaging 105 and one of the best matches I've seen in a long time. The Power looks good as I noted earlier....

Friday, July 25, 2014

Stinking hot though not complaining

A 45 minute threshold run outside. It was very hot and I didn't start my run until around 6pm. a 2km warm-up, then 12.5kms threshold in 45:04 (3:36's), with 2.3km to finish with.

Pace was down but when you consider the heat and humidity, plus I was wearing my normal heavy runners I don't suppose it was too bad.

Thirsty after that...

Thursday, July 24, 2014


Early morning run with Fintan. Usual route and struggled to get into my recovery zone for the first 20 minutes or so. Ended up with a total of 14.8kms in 59:09 (4:00's).

Wednesday, July 23, 2014

3 x 5 mins off 180 secs

Sounds easy - but the plan was to get into my tempo zone which in my training terminology is the next level up from my threshold zone...

I did a nice warm-up of 3.5kms and tried to push the pace a bit to at least get in the threshold zone but with temps at 26 degrees it was proving a little tricky. I used my course I normally use for 5 minute efforts and I dumped the top as I lined up for the first rep. I pushed hard and it took an age for my HR to respond. By midway I was well into my threshold zone and by the last minute I was on the border of my tempo zone which starts at 153. Not a great start.

The second one was better. Perhaps the second half in the right zone. One final one and around two thirds where it should be. After that I was pretty done for and I crawled home - another 3.7kms in my recovery zone to give me 12.0kms all up.

Really tough that session - running 5 minute mile pace in 26 degrees was never going to be easy and that's how it turned out. But it's a start on doing some faster running to help drag my threshold speed up a little.

Snooker in the evening (rubbish). Then watched a bit of the darts to see Taylor hit a majestic 9 darter. That's his 10th televised 9 darter and once he got down to 144 he never looked like missing. He looks on his game this week as his darts are hitting the board at the right angle like they used to so that's a worrying sign for his rivals...

Tuesday, July 22, 2014

Sore knee

Recovery run. Again it was roasting hot. A total of 14.8kms (Thursday route) in 57:26 (3:53's). Sweating buckets. A tempo session scheduled for tomorrow...

Knee not great at the moment. Seems to have coincided with me upping the ante...

Monday, July 21, 2014

Hugh Midity

In speaking with my coach when he was over it was decided it was time to step it up a bit. I've been in a bit of a rut with my 10km threshold runs and recovery running with not much else (no intervals, long runs, etc). So it was time to knuckle down starting today.

One of things discussed was I need to get out on the roads more. So today it was to be an outdoor threshold run. Always nice to pick one of the most humid days of the year. After a 2km warm-up it was straight into it. I ended up running a total of 13.0kms (46:41 at 3:35/km pace). Bloody tough going in the heat but it was all in the right zone. A 1.8km warm-down to give me 16.8kms for the day.

Sunday, July 20, 2014

A good crew

A long run in the morning. A total of 21.0kms from Oranmore to the city centre and back (4:18's). A good chance to pick the brains of my coach and his partner who are both ex GB internationals. Here's a few photos as we were about to set off:

All in all a great weekend. On the running front I managed 85.2kms for the week including 3 threshold runs. Another couple of decent weeks and I'll be ready for the Streets. Just need to pull back a bit on the social front...

Saturday, July 19, 2014

Lactate Threshold Testing

A busy day - 10 people booked in for lactate threshold testing and thankfully it all went like clockwork!

Below are a few photos of the day. Great to test a really nice bunch of people and the exciting thing was that everyone had scope to improve their training and performance with some small adjustments . It was very motivational to be part of and thanks to all who were involved!

No running today. Started testing at 8am and didn't finish until 8pm! Managed to get in town for some food and a few beers in the evening. My first long run in a while planned for the morning...

Friday, July 18, 2014


A treadmill threshold run. 2km up, 10km in 32:49, 2km down. Felt good.

Afternoon was Conor's 6th birthday party.

Then on to Shannon to pick up my coach who was over from England to help out with the lactate testing clinic to be held tomorrow.

No gigs to report...

Thursday, July 17, 2014

Luka Bloom

Recovery run. 11.1kms in 43:47 (3:57's).

Out again in the evening to see Luka Bloom (brother of Christy Moore). A great gig upstairs in Monroes and managed to jag a seat right next door to the stage:

Wednesday, July 16, 2014

The National

Same session as yesterday. But was feeling great - what a contrast! Time 32:49 for the 10km and was running most of it in the middle of my threshold zone. I wore my more cushioned Saucony Triumphs and that seemed to help with the sore foot. All up 14kms.

Out in the evening to see the National at the Big Top. I really enjoyed the gig and thought they were superb. Here's one of my photos from the last song:

Tuesday, July 15, 2014


2km up, 10km threshold (33:13), 2km down. Not feeling great - left knee a bit sore as was the right foot (treadmill).

A big weekend on the horizon - my coach is coming over from the UK and we're hosting a lactate threshold testing day. Ten people booked in on Saturday for the test and really looking forward to helping people with their training.

Monday, July 14, 2014

Here we go again

A recovery run of 11.1kms in 42:10 (3:48's). I tried wearing some different runners as my foot is still playing up. Felt okay during the run but sore afterwards. I might add a photo of my gammy foot. On second thoughts that's probably not a good idea...

Sunday, July 13, 2014

Short on time

Another outdoor threshold run. I only had an hour so did a 1km warm-up and then straight into my threshold run for 10kms (34:47). Then a 1.7km warm-done. A continuous run and all done in 45 minutes.

Felt great and could have easily kept going after 10kms. That doesn't happen too often. A good week clocking up 95.9kms and a total of 5 threshold runs each of 10kms.

In the afternoon we went to a birthday party. One drink lead to another and by the time we left I'd had a few. Then struggled to stay awake when the final of the footy was on...

Saturday, July 12, 2014


I taped up the foot and had a run with Fintan. Weather was a bit wet to start with but nice to run in some cooler conditions. We ran the Thursday route of 14.8kms in 58:19 (3:56's) and I was in my recovery zone most of the way. Not sure what's wrong with the foot - it doesn't look or feel good and I hope I don't have an infection...

A few beers in the evening watching Brazil getting beat (again).

Friday, July 11, 2014

Blistering pace

Another threshold run on the treadmill. I've developed a very sore spot (blister) on the bottom of my right foot which is troubling me. Really struggled today and had to tough out the last 4km by breaking it down into small segments. The 10km was 33:11 and after that I was limping along for my warm-down. All up 14.0kms.

A few beers in the evening whilst watching the 20/20. I'll have to strap up the foot if I'm to do any running on the weekend.

Thursday, July 10, 2014

Late night, early morning

Up early to take Dad to the airport so no run until the afternoon. Very tired so just wobbled around outside for 11.1kms in 42:59 (3:52's).

Here's a photo from the Headford 8km courtesy of the race organisers. I'm leading out the runners just after the start:

Wednesday, July 09, 2014

0 - 0

Same run as yesterday. 10km in 33:06. 14kms in total. That's 3 threshold runs on the spin so new territory for me.

Out in the evening for a game of darts with the old man. I won 13-11 and played well. Then we watched the end of the football. Yawn.

Tuesday, July 08, 2014

7 - 1

Back to the treadmill. Same old same old. Time 33:14 for 10km. Plus another 4km up/down.

Watched the Brazil v Germany game in the evening. Nice to see a few goals!

Monday, July 07, 2014


A nice day outside so decided to try a threshold run outdoors to see how the pace compared to my hamster wheel runs. A 2.7km warm-up and then ran the Claregalway 10km course. Started well and within my threshold zone after a few minutes. Then after 3km I faded a little and was running at the bottom of my zone. Pace was slowing and I crawled home the last few kms to give me 34:49 for the 10km.

So about 10 seconds per km slower than the treadmill. Perhaps today wasn't the best day to do this as I'm probably not fully recovered from the race on Saturday. And there is the temptation to back off when running on the road which you can't do on the treadmill unless you slow down the speed. I'd say the real difference would be around 6 to 7 seconds per km slower on the road. Will try this again at a future date to see.

I finished up with a 2.6km warm-down. All up 15.3kms for the day.

Snooker in the evening. Hammered the old man and played okay in patches. Kept missing silly balls though for the big breaks so no 50's today...

Sunday, July 06, 2014

In the 80's

Recovery run to blow out the cobwebs. All up 14.8kms in 57:50 (3:54's). Not feeling particularly great - can't think why...

Meal out with the family in the evening.

All up 87.7kms for the week. Back on track now for some proper training.

Saturday, July 05, 2014

Headford 8km

Out to Headford with the old man and whilst he was doing a pub crawl in town, I was getting ready for the race. A lovely evening with a bit of a breeze and a good crowd for the 10th anniversary of the event.

I took it out hard from the start up through the town and by the time we made the first left turn I was way out front on my own. Then a nice flat section along the main road and I continued to run strongly maintaining 3:10/km pace. Just before 4km there is another left turn and that's where the course gets a bit tougher. I was a bit disappointed with my splits for the next few kms and I backed off a bit but then started to work harder for the last couple of kms. The 7th km has a very nasty hill as you climb up to the water tower but once you get on the main high street it's a nice run home. I crossed the line in 25:55 for the win.

All up 12.5kms for the day. A good hit-out in preparation for the Streets of Galway where I'll be going all out for sub 25:30.

Joined my Dad in the pub and we decided to stay in Headford for the night whilst showing off the new trophy. All in all a very enjoyable evening!

Friday, July 04, 2014


Easy 30 minutes today as racing tomorrow in Headford. Total 7.6kms (3:57's). On the treadmill again as the weather was very wet...

Out in the evening for a game of darts and a few pints. I was leading my Dad 11-10 and we had to surrender the dartboard. A shame as we were both playing well and I think it would have gone the distance...

Thursday, July 03, 2014

Slow running...

Short on time so squeezed a recovery run in on the treadmill. Started slow and gradually upped the pace for the first 4km, but ended up running the last 6km in sub 3:40/km pace whilst in my recovery zone. All up 10.0kms in 38 minutes on the knocker.

Wednesday, July 02, 2014

Sad news

No surprise today what my run was. A 10km threshold run in 33:14. Deliberately held back a little running mid to high zone. All up 14 clicks with the bits either side.

Very shocked to hear the news of Robbie Mathews. A very talented athlete who I lined up against only last year in the national 10,000m. Sincere condolences to his family and friends.

Tuesday, July 01, 2014

Sub 33 just

2km up, 10km threshold 32:59, 2km warm-down. All up 14kms. Really hot today and was running right at the top of the threshold zone. A tough run but felt good at the end. More of the same tomorrow.

Out in the evening for a few beers and a game of darts. I won 10-7 but the standard was pretty ordinary.