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....

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.

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.

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.

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.

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....

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.

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.....

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.

A week that tailed off

Just didn't really get going this week:

Mon - Claregalway 11.1km recovery run 42:42 (3:51's)

Tue - 2.0km up, 14km threshold run 49:06 (3:30's), 0.5km down. All up 16.5kms

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

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

Fri -  Claregalway 14.8km recovery run 56:54 (3:51''s)

Sat - Clontarf 13.9kms easy run 55:21 (3:59's)

Sun - Clontarf 12.2kms easy run 50:35 (4:09's)

Total for the week 92.0kms

I good start to the week with threshold runs on Tuesday and Thursday - and a new treadmill PB for a threshold run on Thursday clocking 31:42. Top of the zone the last 10 minutes and feeling good.

In Dublin on the weekend for the marathon. Lots of easy runs and no quality - just ticking over to burn off some calories after eating rubbish plus additional beer consumption.... 

Always run well in Tuam

More training completed and a race to gauge progress:

Mon - Claregalway 11.1km recovery run 41:52 (3:46's)

Tue - 2.0km up, 14km threshold run 48:47 (3:29's), 1.3km down. All up 17.3kms

Wed - Claregalway 11.1km recovery run 42:41 (3:51''s)

Thu am - 3.6km up, strides then 5 x 1km off 200m jog recovery (90 secs), 3.4km down. All up 13.7kms

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

Sat - Claregalway 9.5kms easy run 39:14 (4:08's)

Sun - Bert Gillard 8km 1st in 25:22 (3:10's). All up 14.8kms

Total for week 92.3kms

Another track session on Thursday - this time longer km reps. Times were 2:59/2:58/2:57/2:58/2:56. Very pleased with that.

Perfect conditions for the 8km race in Tuam. I took it out fairly hard and after covering the first mile in 4:49 I decided to push it all the way. A nice flat course and I felt great and was running low 3 minute kms. At 5km I checked the watch and at 15:47 I decided a PB was in reach. A nasty climb followed but after that it was the push for home. I fell asleep a bit in the last km and crossed the line in 25:22 for a comfortable win and recorded a 3 second PB. Happy days:

Back on track

Another week in the bank:

Mon - Treadmill 10.0km recovery run 37:55 (3:48's)

Tue am - 3.6km up, strides then 12 x 400m off 60 secs, 3.0km down. All up 13.3kms

Tue pm - Tuam AC easy 2.1kms

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

Thu am - 2km up, 8.0km threshold run 28:30 (3:34's), 4.0km down. All up 14.0kms

Thu pm - Mayo AC 1.6km easy

Fri -  Claregalway 9.5km recovery run 37:38 (3:58''s)

Sat - Claregalway 7.6kms east run 33:15 (4:23's)

Sun - Breaffy 10km 1st in 32:43 (3:16's). All up 17.3kms

Total for week 90.2kms

My first track session of the year on Tuesday. I eased in with some 400's off a 60 second recovery. Perfect conditions and averaged 66.2 for the set which wasn't too shabby. The downside was that my legs were in bits for the next few days. Hence only a short threshold run on Thursday. Anyway good to do some speed stuff and I'll be doing a few more sessions like this over the next few weeks.

On Sunday I ran in Breaffy. I took it out fairly quick and was never challenged. I went through 5km in 16 minutes and then hit the tough part of the course and had nothing. Struggled home and was disappointed with my time but I think it was one of those days were all times were a bit off. Maybe it was the heat as it must have been close to 18 degrees. Yes you read that correctly. I thought I was in 32 shape but that will have to wait for another day. An enjoyable day nonetheless and I feel like I'm heading in the right direction.

Here's a photo of me in action (courtesy of Mayo AC):

Testing

Here goes:

Mon - Claregalway 9.5km recovery run 36:21 (3:50''s)

Tue - 2km up, 17.4km threshold run 1:00:02 (3:27's), 1.1km down. All up 20.5kms

Wed - Claregalway 9.5km recovery run 36:42 (3:52''s)

Thu am - 2km up, 17.4km threshold run 1:00:57 (3:31's), 0.8km down. All up 20.2kms

Thu pm - Mayo AC 1.6km easy

Fri -  Claregalway 9.5km recovery run 35:57 (3:47''s)

Sat - Lactate Threshold Test Athlone IT. All up 9.8kms

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

Total for week 94.6kms

That's a much better week - 2 good outdoor threshold runs of 60 minutes each time at a decent pace. Then I was tested on Saturday to see how the lactates are looking (awaiting results but put in a very good test). Then a treadmill threshold run on Sunday where I felt pretty comfortable at didn't max out at the top of my zone.

Snooker on Wednesday and highest break was 48 after missing a yellow with the rest for a 50....

Bad start/good finish

Here goes:

Mon - Rest (travelling)

Tue - Claregalway 14.8km recovery run 1:00:18 (4:04's). Evening easy 2.1kms with Tuam AC

Wed - 2km up, 13km threshold run 46:16 (3:34's), 1.1km down. All up 16.1kms

Thu - Claregalway 9.5km recovery run 37:07 (3:54's). Evening easy 3.2kms with Mayo AC 

Fri -  2km up, 5km threshold run 17:54 (3:35's), 2.5km down. All up 9.5kms

Sat - 2km up, 10km threshold run 34:23 (3:26's), 1.9km down. All up 13.9kms

Sun - 5km up, 10km threshold run 35:05 (3:30's), 1.9km down. All up 16.9kms

Total for week 86.0kms

A nice run with Fintan on Tuesday who furnished me with a nice birthday cake (44 now)....

A threshold run on Wednesday and legs still not quite right. On Friday I tried again but gave up after 5km as I felt knackered. Then bounced back and ran a bit better on Saturday and Sunday. Not a great week but I'm focused now on getting the head down for some big November targets (10km and half marathon). It would be nice to finish off the year with a couple of PB's!

Double race week

A busy week of racing:

Mon - 2km up, 13km threshold run 45:31 (3:30's), 1.1km down. All up 16.1kms

Tue - Claregalway 9.5km recovery run 36:11 (3:49's)

Wed - Club Vitae 5km 15:51. All up 12.6kms

Thu am - Claregalway 11.1km recovery run 42:34 (3:50's)

Thu pm - Mayo AC easy 4.4kms

Fri -  Rest

Sat - Round Norfolk Relay 28.8kms in 1:40:54 (3:30's)

Sun - Sprowston 6.9km recovery run 31:09 (4:31's)

Total for the week 89.4kms

I ran a 5km race in Wednesday in Oranmore. An out and back course and quite windy for the first half and was struggling somewhat. Then after turning I was flying and I ran the last 2km in 6 minutes flat. I think the course was slightly short but nice to have a good hard hit-out and see if there is any speed there (there wasn't.....). A good win nonetheless.

I then travelled to Norwich on Friday for the Round Norfolk Relay. I was to run stage 9 from Horsey to Fritton which was just under 18 miles. I was running at around 8pm and conditions were spot on. I locked into 3:30.km pace and just held that for the entire run - I felt fairly comfortable throughout and I finished strong and it left me thinking about another marathon......it's only another 8 miles!

Here's a photo of me receiving the baton:

Our team won the masters category and I also posted the quickest time for my stage. I must say I really enjoyed the event and it was good to put in a good team performance as a tribute to our team-mate who lost his life in the race last year.

My legs were in bits on Sunday so I turned them over with a very easy run. Felt okay after. Then out with the old man and a mate in the evening for a few real ales. Lovely.