Another week, another race:
Mon - Treadmill 10.0km recovery run 35:56 (3:36's)
Tue am - 2km up, 10km treadmill threshold run 31:42 (3:10's), 2.0km down. All up 14.0km
Tue pm - Tuam AC easy run 8.1km
Wed - Claregalway 9.5km recovery run 35:48 (3:46's)
Thu am - 2km up, 4 x 30 secs, 5 x 3 mins off 90 secs, 2km down. All up 9.8km
Thu pm - Mayo AC easy run 3.2km
Fri - Claregalway 14.8km recovery run 54:24 (3:41's)
Sat - Treadmill 10.0km easy run 40:14 (4:17's)
Sun – Maree 8km – 1st in 27:38 (3:27’s). All up 16.0km
Total for week 93.8km
A good week in the build up to the Maree 8km. A threshold run and a speed session both on the treadmill. The 5 x 3 mins were a real killer and the HR went way north on the last couple of efforts. Hanging on at the end of those I can tell you (2% incline at 2:55/km pace).
The Maree 8km was a tough one. Conditions were very cold, wet and breezy and after a quick first km I settled into a steady comfortable effort. No company and I gradually worked away from the chasing field. The first 4km was all into the wind and then it was time to switch-back and run towards all the runners who were coming in the opposite direction. That was fine but I was on the LHS of the road running through lots of puddles and it was nice to finally take a right turn around by the water for some clean road. Through 5km and then a few tough climbs followed and I cruised the last 3km taking the win in 27:38. I think this picture pretty much sums things up (Thanks to John O'Connor):
I enjoyed it in a strange sort of way and good to save myself for the XC next weekend in Tuam where I've been selected on the Galway Team (they must be desperate!). Also good to see the mighty Spurs flying high in the league!