Sunday, April 24, 2016

Too much treadmill

Keep plugging away:

Mon - Claregalway 14.8km recovery run 57:51 (3:55's)

Tue – 2km up, 4 x 1.7km, 1 x 2km threshold, 2.0km down. All up 12.8km

Wed – Claregalway 11.1km recovery run 42:49 (3:51's)

Thu am – 2km up, 6 x 30 secs, 6 x 3 mins, 2.0km down. All up 11.1km

Fri – Claregalway 14.8km recovery run 56:01 (3:47's)

Sat – 2km up, 1 x 6.8km, 2 x 1.6km threshold, 2.0km down. All up 14.0km

Sun – Athlone 5.8km easy run 28:00

Total for week 84.4km

Not a great week. All the main sessions (Tue/Thu/Sat) on the treadmill. Saturday was so hot I thought I was going to pass out. So had to cut the run short and add some intervals at the end as opposed to a continuous 10km. Still another week completed….

Sunday, April 17, 2016

Ballinrobe and Labane 10kms

A double bubble race week:

Mon - Claregalway 9.5km recovery run 36:01 (3:47's)

Tue am – 2km up, 12km threshold run 40:12 (3:21’s), 2.1km down. All up 16.1km

Tue pm – Tuam AC easy running 3.7km

Wed – Claregalway 9.5km recovery run 36:22 (3:50's)

Thu am – 2km up, 6 x 30 secs, 6 x 3 mins, 2.0km down. All up 10.7km

Thu pm – Mayo AC easy running 4.0km

Fri – Claregalway 9.5km easy run 39:26 (4:09's)

Sat – Ballinrobe 10km 32:06. All up 17.3kms

Sun – Labane 10km 33:17. All up 17.3kms

Total for week 97.9km

Another good week in the bank. I raced Saturday evening to see where I’m at. I took the lead from the start and was never troubled. Into the wind the first 5km in around 16:16 and then turned for home and felt great the last 5km running 15:50 for a time of 32:06. It felt a bit quicker so disappointed not to break 32 mins.

Then a last minute decision to race again the next day. The legs felt heavy and I had another guy with me the first third of the race. Then I managed to break away and get a 20m gap but that gap didn’t grow so I had to keep pushing all the way to the finish. The legs had nothing and it felt much harder than the previous evening. Still nice to pick up a couple of wins even though it was a bit stupid to race on consecutive days.

Ballinrobe 10km:

Labane 10km:

Sunday, April 10, 2016

Can't close in on Leicester....


Mon - Claregalway 9.5km easy run 39:25 (4:09's)

Tue am – Claregalway 9.5km recovery run 36:08 (3:48's)

Tue pm – Tuam AC easy running 4.8km

Wed – 2km up, 10km Treadmill threshold run 31:26 (3:09’s), 2.0km down. All up 14.0km

Thu am – Claregalway 9.5km easy run 37:27 (3:57's)

Thu pm – Mayo AC easy running 3.7km

Fri – 2km up, 6 x 30 secs, 6 x 3 mins, 2.0km down. All up 10.7km

Sat – Athenry 10km recovery run plus 4 hill sprints. All up 11.3km

Sun – 2km up, 10km Treadmill threshold run 31:20 (3:08’s), 2.0km down. All up 14.0km

Total for week 87.0km

The weather hasn’t been great so all the sessions this week were on the treadmill. The speed for the 10km threshold runs is starting to come down and it won’t be long before I’m back in pre-Xmas form (read close to PB shape). The interval session on Friday was a repeat of last week (3:00/km pace at 2% incline). It felt a lot more comfortable this week and HR was about 4 beats lower throughout the session. Again a good sign that things are on the up.

I decided to give up the booze to try and get the weight down a bit. That lasted 11 days and I then had a few cans over the weekend. I have to say I didn’t feel one bit better for the break. In fact I was miserable!

Good win for Spurs on Sunday and still in the title race (just!). And how good was the Masters!

Sunday, April 03, 2016

A man with a plan

Knuckling down time:

Mon - Claregalway 14.8km recovery run 54:48 (3:42's)

Tue – 2km up, 10km treadmill Z2 31:47 (3:11’s), 2.0km down. All up 14.0km

Wed – Treadmill 10.0km recovery run 36:22 (3:38's)

Thu – 2km up, 12km Claregalway Z2 40:42 (3:24’s), 2.1km down. All up 16.1km

Fri - Treadmill 10.0km recovery run 36:12 (3:37's)

Sat – 2km up, 6 x 30 secs, 6 x 3 mins, 2.0km down. All up 10.7km

Sun – Claregalway 11.1km recovery run 42:05 (3:47's)

Total for week 86.7km

I’ve entered the Night to the 10,000m PB’s in Highgate, London on May 21st so that’s my focus now (sub 32 mins just to get an entry). I’ll run a few local races as tune-ups and the plan is to run 31:30 on the track in May. Should be a great night and once my race is out of the way it will be time to kick back with a beer and watch the big boys going for the Rio Qualifiers.

Training-wise – an okay week. The Saturday session was a killer and I did my usual protocol of 3:00/km pace at 2% incline. More of the same and the pace should start to improve over the next few weeks.