Sunday, January 31, 2016

Get off that treadmill

Weather not great so too much time on the hamster wheel:

Mon - Claregalway 9.5km recovery run 35:53 (3:47's)

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

Tue pm - Tuam AC easy run 10.0km

Wed - Claregalway 9.5km recovery run 37:16 (3:55's)

Thu am - 2km up, 10km treadmill threshold run 31:51 (3:11's), 1km down. All up 13.0km

Thu pm - Mayo AC easy run 4.1km

Fri - Claregalway 14.8km recovery run 55:23 (3:45's)

Sat - 2km up, 10km treadmill threshold run 31:41 (3:10's), 1km down. All up 14.0km

Sun – Rest day (first of the year)

Total for week 88.9km

Three treadmill threshold runs and getting quicker each time which is good to see. Still a long way off pre-Christmas form where I was down to close to 31 mins flat for 10km but we’ll get there.

Ronnie won the Masters at only 50%. That must really annoy his fellow pros….

Sunday, January 24, 2016

Ballinderreen 10km

Getting back into the swing of things:

Mon - Claregalway 9.5km recovery run 36:05 (3:48's)

Tue am - 2km up, 12km Claregalway threshold run 40:46 (3:24's), 2.1km down. All up 16.1km

Tue pm - Tuam AC easy run 7.2km

Wed - Claregalway 9.5km recovery run 36:20 (3:49's)

Thu am - 2km up, 8km treadmill threshold run 25:29 (3:11's), 2km down. All up 10.0km

Thu pm - Mayo AC easy run 2.0km

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

Sat - Athlone 5.8km easy run 26:06 (4:30's)

Sun - Ballinderreen 10km 32:27 (3:15;s). All up 17.0km

Total for week 93.9km

A couple of threshold runs in the build-up to the 10km (one outside/one inside). Feeling pretty good. An easy couple of days before the race and Saturday was spent at a run coaching network day in Athlone which was very enjoyable,

The weather on race day was quite breezy but I was looking forward to a good hit-out. Kenny Rogers was there so it would be a tough race to win.....we lined up at the start and no sign of Kenny. After a false start (probably my doing!) we were soon underway. I took it out hard and was running by myself. I couldn't really work out what had happened to Kenny but I kept the effort level high going through the first km in 3:00.

It was soon apparent that he had missed the start as I turned to see him about 150m behind me. That certainly kept me focused but was a bit of a head-wrecker at the same time - I expected him to come flying by any moment! Chalking up the kms but the pace had slowed as the wind took hold. But I still felt strong and by the time I hit the 5km marker I knew I had a good chance of the win.

The next km through to 6km was tough - maybe some hills but I knew the run home would be good with the wind on the back. At 7km I turned again but it didn't look like Kenny was getting any closer so I kept pushing on. I crossed the line in 32:27 for the win which wasn't a bad time given the conditions. Though a bit off my PB time from this course back in December 2014.

Kenny finished about 30 seconds behind me so it would have been a good race if we had started together. I guess I was lucky and these things happen when racing. Johnny G took 3rd spot so a good day for the Harriers.

A warm-up and warm-down with Martin who ran another PB. Happy to be back racing with no pain in the foot so time now to get a good few weeks of training in before the next race.

Other than running - a 51 break to report on Wednesday playing snooker! That is all/

Sunday, January 17, 2016

Okay Touch Wood

Here is the week that was:

Mon - Treadmill 10km easy run 39:03 (3:54's)

Tue am - Claregalway 9.5km easy run 38:45 (4:05's)

Tue pm - Tuam AC easy run 6.8km

Wed - Treadmill 10km easy/recovery run 37:20 (3:44's)

Thu - 2km up, 6km treadmill Z2 20:20 (3:23's), 2km down. All up 10km

Fri - Claregalway 12.7km easy run 49:46 (3:55's)

Sat - Treadmill 10km easy run 39:13 (3:55's)

Sun - Tuam 8km 25:54 (3:14;s). All up 14.9km

Total for week 83.9km

I was running Monday and Tuesday but there was a fair bit of pain so I took the decision to get some physio on Wednesday. As it turned out it was definitely the right thing to do - I was quickly diagnosed with a neuroma which is basically nerve pain and after some massage, a new insert for my shoe, plus a trip to the podiatrist to remove 15 years of dead skin I was ready to try a run that evening. The difference was incredible - no pain at all. Just need to massage, ice and take anti-inflams for a few days and it settled. Amazing result.

I did a short threshold run on Thursday with no pain so decided to race on Sunday. Easy runs Friday and Saturday and I was good to go. The race itself was very enjoyable, Gary Thornton was there so it was a race for second. The race was basically an easy 2km, then a tricky 3km into the wind, finishing with the wind on the back for the last 3km. I felt really strong - perhaps the break had done me good. I clocked 25:54 which was pleasing for second place and ran the last 3km in around 9:25 so happy with that. No pain from the foot - just have to be careful with the shoes I use going forward (need more cushioning under the ball of the foot so lots of my runners are no good).

Going to race myself fit now. Another 10km next weekend and take it from there....

Sunday, January 10, 2016

Not good

A pretty crap week. A poor start to the week training-wise - too much happening and I managed to get a few treadmill runs in (recovery pace). On Thursday I was taking the session in Claremorris with Mayo AC and my foot started to hurt (same problem as last week). Same pain the next day and just tried a few easy runs for the rest of the week. I can run but as soon as I lift the intensity the pain kicks in. Not sure what it is - the pain is on the underside of the foot beneath the second toe (index toe?). I'll take it easy for a few days to see if it settles. Hopefully nothing serious - just need to be sensible for a while, Pretty frustrating as I wanted to get back into things but I guess I've had a pretty good streak of injury free running the last 5 years!

Sunday, January 03, 2016

Clarenbridge 10km

Interrupted training during the silly season:

Mon - Claregalway 9.5km recovery run 36:10 (3:48's)

Tue - 2km up, Treadmill 10.0km threshold run 31:14 (3:07's), 2.0km down. All up 14.0kms

Wed - Treadmill 8.0km easy run 31:04 (3:53's)

Thu - Claregalway 9.5km easy run 38:53 (4:06's)

Fri -  Treadmill 10.0km recovery run 35:42 (3:34's)

Sat - Claregalway 9.5km easy run 37:35 (3:57's)

Sun - Clarenbridge 10km 33:20. All up 15.8kms

Total for the week 76.3kms

A good threshold run on Tuesday but then had a sore foot for a few days - hence easy runs on Wednesday and Thursday. I didn't feel right for the Resolution Run on Jan 1st so I took the decision to have a very good old year night (ouch). I decided to race on Sunday instead at Clarenbridge and despite winning by around a minute it was a real struggle. Thankfully not just me - most people I spoke to found it tough. Just one of those days I guess.

Hopefully back into proper training again now...