Sunday, September 27, 2015

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!

Saturday, September 19, 2015

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 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'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.

Saturday, September 12, 2015

Only 6 days

Another week:

Mon - 2km up, 13km threshold run 45:28 (3:30's), 1.1km down. All up 16.1kms

Tue - Claregalway 11.1km recovery run 43:21 (3:54's)

Wed - 2km up, 10km treadmill threshold run 32:04 (3:12's), 2.0km down. All up 14.0kms

Thu am - Claregalway 9.5km recovery run 39:56 (4:12's)

Thu pm - Mayo AC easy 6.5kms

Fri -  2km up, 10km treadmill threshold run 31:56 (3:12's), 2.0km down. All up 14.0kms

Sat - Claregalway 11.9km recovery run 50:03 (4:12's)

Sun - Rest

Total for week 83.1kms

Three threshold runs but two of them on the treadmill. But they are getting quicker so I think I'm making some progress. No run on Sunday as I was on a coaching course on the weekend so basically no time to fit it in. Nice to have a break mind.

Sunday, September 06, 2015

Another good week

This week:

Mon - Treadmill 10km recovery run 35:56 (3;36's)

Tue - 2km up, 12km threshold run 42:11 (3:31's), 2.1km down. All up 16.1kms

Wed - Claregalway 11.1km recovery run 42:39 (3:51's)

Thu am - 2km up, 13km threshold run 45:17 (3:29's), 1.1km down. All up 16.1kms

Thu pm - Mayo AC easy 2.7kms

Fri -  Claregalway 11.1km recovery run 41:54 (3:46's)

Sat - 2km up, 11km threshold run 37:50 (3:26's), 1.4km down. All up 14.4kms

Sun - Claregalway 9.5km recovery run 38:30 (4:03's)

Total for week 91.0kms.

Three good outside threshold runs so definitely making progress. I ran the Saturday one late at night and felt really good - cruising along nicely at sub 3:30/km pace.

I was on an Athletics Ireland coaching course Saturday and Sunday. Quite interesting and the highlight was having Brother Colm O'Connell there for the second morning and he was very good to listen to getting an insight into how the Kenyans train,