Sunday, April 26, 2015

Tough week and a good race

Another week done and dusted. A tough week but worth it:

Mon - Claregalway 11.1km recovery run 42:22 (3:49's)

Tue - 2km up, 12km threshold 41:42 (3:29's), 2.5km down. Plus 4kms easy with Tuam AC

Wed - 2km up, 12.5km threshold 43:22 (3:28's), 2km down

Thu - 2km up, 12km threshold 42:06 (3:30's), 2.5km down

Fri - Treadmill 10km recovery run 36:30 (3:39's)

Sat - Claregalway 7.2km gentle run 30:04 (4:11's)

Sun - Run for Boylo 10km 31:53. All up 14.4kms with up/down.

So I decided to put a big focus on the threshold runs this week. Three outdoor threshold runs on the spin in glorious hot conditions (top off). Pace wasn't flash and by the 3rd day I was knackered but then after freshening up Fri/Sat I then had a good race on Sunday....

Conditions were a little breezy but it was really cold which I like. The first km was into the wind and I took it out feeling good with John Byrne for company. Through the first km in 3:04 and then I started to open up a bit of a gap and it was all about staying focused and keeping the effort level up. The course was predominantly flat but there were plenty of twists and turns and the surface wasn't great in places. But I felt good and by the time I reached halfway in around 15:58 I wanted to try and go for the sub 32 as I was thinking there would be an easier run home with the course and wind.

I wound up the pace and felt good at 8km and really pushed the last 2 clicks finishing in 31;53 for the win. Really pleased with that and I think that proves that the outdoor threshold runs really help to bring you on. A few photos from the day:

That's 96.2kms for the week. More of the same I'd say for next week.

Sunday, April 19, 2015

Catch-up time

The week that was:

Mon - Claregalway 11.1kms recovery run 43:53 (3:57's)

Tue - 2km up, 10km threshold run treadmill 32:05 (3:12's), 2km down

Wed - 2km up, strides, 5 x 3.5 mins, 1 x 4 mins, 2.3km down  (treadmill 2% incline, 3:00/km pace)

Thu - Claregalway 11.1kms recovery run 44:42 (4:02's)

Fri - Claregalway 6.9kms 30:05 (4:22's)

Sat - Labane 10km 33:22 (1st place). All up 14.9kms.

Sun - Claregalway 14.8kms recovery run 56:02 (3:47's)

Total for the week 83.8kms.

A really tough week - just not been happening. Feeling very tired and heavy legged. Good enough sessions on Tuesday and Wednesday but really struggled after that and had nothing for the rest of the week.

I managed to win the 10km in Labane - I ran well enough until 5km in around 16:05 and then hit the wind and hills and took the easy option of coasting home.

Might take a few rest days to freshen up.,,,

Sunday, April 12, 2015

Killimordaly 5km

A short warm-up before the race. The course was a lollipop - a nice downhill start, then a loop, then an uphill finish. I took it out hard and ran a quick first km in 3 flat and then each subsequent km seemed to get tougher and tougher. I had a decent lead and even though I was running hard, there was nothing in the legs. Expected really given my lead in.

I crossed the line in 16:21 for the win. Not my greatest work but a good hit-out. Enjoyed the event and good to see a decent local turn-out for the race.

Another lap of the course as a warm-down. That second lap was quite quick and I arrived back at the finish with the clock still reading 37 something. That's 12.0kms for the day.

All up 107.7kms for the week. More of that please.

Saturday, April 11, 2015


I was back on the hamster wheel and not sure what I'd do. Felt good in my 2km warm-up so decided to do another threshold run. Well I felt great from the start - and what a contrast to the run less than 24 hours before. Heart rate all good and through 5km in 16:20 and then ran the second half in 16 flat for 32:20 all up (3:14;s). How that can happen is beyond me. Another 14km run.

Already up to 95km for the week with a day to go. I may try a race tomorrow on tired legs as I feel like I'm coming into some form. A couple of local 5km options. Ummmm. Best make this beer I'm having my last.....

Friday, April 10, 2015

Struggle Street

I must have overdone it yesterday. All the running and a late night is too much for this 43 year old body. I did my threshold run on the treadmill late doors and boy was it a struggle. I had to use every trick in the book to keep going. I was firmly parked at the bottom of my threshold zone and every time my heart rate started to rise I would counter by lowering the speed. I covered the 10km in 32:41 (3;16's) which is still quick but it felt like I'd run a marathon. All up 14kms with the uppity up and downity down.

A few beers in the evening to help the legs recover.

Thursday, April 09, 2015

Another double

A treadmill recovery run today of 36:02 for 10kms (3:36's). For the first time since Craughwell I felt great and it seemed very easy. Heart rate back to normal.

In the evening I was in Claremorris to take the Mayo AC track session. It's nice to join in with the efforts for the various groups and I ended up running another 9.3kms with a mixture of 800m, 400m and 200m efforts. Not pushing it but it's more running than I am used to!

Wednesday, April 08, 2015

The old 1km efforts

Another treadmill jobby. A 2km warm-up, then 4 x 30 second strides, then 5 x 1km efforts off 90 seconds in 3 minutes on an incline of 2%. These are tough but just about manageable. I show-boated on the 6th effort running for 3:30. I plan to keep this session going and will step up to 4 minute efforts next week. Finishing up with a 2km warm-down. All up 11 clicks.

Tuesday, April 07, 2015

Double days

Treadmill threshold run in the morning. A 2km warm-up, then 10km at threshold in 32:26 (3:!5's), finishing with a 2km warm-down.

Out in the evening to take the Tuam AC session. I joined in for some efforts and ended up running another 6.4km easy. The left knee feels really good at the moment and I put that down to more stretching post run.

Monday, April 06, 2015


I wanted to ramp up the training this week but it was going to be tricky as it was school holidays so I was on child minding duties. That meant more treadmill running....

But today being a holiday meant I could get outside. I ran my Thursday route as a recovery run and added on a bit to get some volume in. All up 17.0kms in 1:04:45 (3:49's). I haven't felt right for the last 2 weeks now and my pace in my recovery zone isn't what it was - still something a little awry. I'll keep plugging away though....

Sunday, April 05, 2015

Getting back on track

A full week of training completed. Still not feeling quite right but got all my runs in and had a decent hit-out on Saturday in Kilmovee.

Here's the week:

Mon - 10km recovery run (treadmill) 36:05

Tue - 2km up, 10km threshold 32:49, 2km down (treadmill)

Wed - 2km up, strides, 6 x 3 mins at 2% incline off 90 secs, 2.3km down (treadmill)

Thu - 10km recovery run (treadmill) 35:59

Fri - easy 4.8km 20:58 out of zone

Sat - Kilmovee 10km 32:16 (all up 15.4kms with up/down)

Sun - Claregalway 14.8km recovery run 57:31 (3:54's)

Total for the week 80.0kms.

A great turn out in Kilmovee for the 10km with about 600 lining up at the start. I hit the front and ran a quick first km to open up a lead over John Byrne and then it was all about staying strong whilst in time trial mode. Conditions were nice and still and quite warm and by the time I reached 5km in 15:48 I was just about done. The second half was a real struggle but i was determined to keep pushing on as I wanted to break the course record and going into the last km I knew it was going to be touch and go as there is a very nasty hill to negotiate. At the top of the hill I put in a huge effort and managed to cross the line in 32:17 for a 3 second course record and another win. I really enjoyed the day but knew from how I was feeling and my high HR that the body still isn't quite right. But to run my 3rd quickest 10km ever when not on top of my game isn't half bad! Much kudos to the organisers of this race - it's a real cracker with just about everyone in the local community is involved.

Here's a photo of me crossing the line: