Sunday, October 25, 2015

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.... 

Sunday, October 18, 2015

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:

Sunday, October 11, 2015

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):

Sunday, October 04, 2015


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....