Sunday, October 29, 2017

The week that was

Training for the week:

Mon - Treadmill 7.6km easy run 30:04

Tue am - 2km up, 10km treadmill threshold run 31:40, 1km down. All up 13.0km

Tue pm - Tuam AC easy running 8.9km

Wed - 1 hour S&C

Thu am - 2km up, 16 x 400m treadmill speed session, 1,6km down. All up 10.0km

Thu pm - Mayo AC easy running 9.2km

Fri - Claregalway 9.5km recovery run 36:42

Sat - Treadmill 10.0km recovery run 36:40

Sun - Claregalway 14.8km threshold run 52:03

All up 83.0km

The S&C session consists of warm-up, activation exercises, mobilisation exercises, then S&C exercises (squats, press-ups, planks, RDLs, Bulgarian split squats, good mornings, paloff press).

My speed session on the treadmill started at 20:3km/hour and I then up the speed by 0.1km/hour after every 400m (finishing at 21.8km/hour). The recovery is 300m so as the efforts get faster, the recovery time gets shorter.

Finishing the week with my threshold run. I was running at 3:31/km pace which feels comfortable but I just don't seem to be able to get under 3:30/km without a huge effort....

Sunday, October 22, 2017

Long Overdue Update

Okay I'm still alive and training has been going well. I've been averaging around 80 kms per week and seem to be getting stronger every week. Here is a quick snapshot of training since my last post back in May....

w/c May 29th - 82.2kms
w/c Jun 5th - 80.5kms
w/c Jun 12th - 73.7kms
w/c Jun 19th - 83.9kms
w/c Jun 26th - 83.1kms
w/c Jul 3rd - 83.2kms
w/c Jul 10th - 85.4kms
w/c Jul 17th - 94.7kms
w/c Jul 24th - 83.3kms
w/c Jul 31st - 85.6kms
w/c Aug 7th - 89.1kms
w/c Aug 14th - 49.8kms
w/c Aug 21st - 91.5kms
w/c Aug 28th - 103.0kms
w/c Sep 4th - 95.5kms
w/c Sep 11th - 93.5kms
w/c Sep 18th - 77.0kms
w/c Sep 25th - 75.9kms
w/c Oct 2nd - 82.1kms
w/c Oct 9th - 84.3kms
w/c Oct 16th - 82.8kms

My current training is 3 sessions per week. Normally treadmill threshold run on Tuesday, speed session Thursday and race or threshold run on the weekend. The rest of the week is just easy/recovery runs.

Training paces have improved significantly but race performances haven't been great. I seem to be a but one paced and aren't pushing myself enough in the race environment. Race summary below:

Jun 5th - Maree 8km - 2nd in 27:40
Jun 12th - Castlehackett 8km - 1st in 28:49
Jun 18th - Annaghdown 10km - 2nd in 34:44 *
Jul 29th - Cappataggle 8km - 1st in 26:52 *
Aug 7th - Dunmore 6km - 1st in 19:13 *
Aug 26th - Claregalway 10km - 2nd in 34:10 *
Sep 3rd - Ros Go Run Half Marathon - 1st in 1:17:34
Sep 9th - Clarinbridge Half Marathon - 1st in 1:16:19
Sep 16th - Round Norfolk Relay 21.3km - 3rd in 1:15:55
Sep 24th - Grey Lake 10km - 2nd in 34:29
Sep 30th - Colemanstown 10km - 1st in 33:36 *
Oct 15th - Tuam 8km - 2nd in 27:07
Oct 15th - Moylough 10km - 1st in 35:08

Looking through that list I have indicated with an asterisk the ones that I put in a decent effort - the others were all threshold type sessions. Only a couple of half decent efforts in there TBH - the Dunmore 6km I was pleased with and nice to get under 34 mins in Colemanstown (though I thought going into the race I'd be nearer 33 mins). I find it hard to push myself at the moment and need to find a good race to hang on to people.

I've started doing some S&C for the first time this last couple of weeks. This should help with injury prevention and over time I think it will help with my running economy. I was certainly sore after the first few sessions so it must be doing some good.

I'll try and update on a weekly basis again. If anyone has any questions then let me know.

Sunday, May 28, 2017

Ramping it up

First proper week back:

M - 2km up, 4 x 1.6km threshold treadmill (3:20/km pace), 2km down. All up 10.4kms

T - am - Claregalway 9.5km recovery run 40:18 (4:15's)

T - pm - Claregalway 4.0km easy run

W - 2km up, 6 x 1km threshold treadmill (3:18/km pace), 2km down. All up 10.0kms

T - Claregalway 9.5km recovery run 41:26 (4:22's)

F - Claregalway 14.8km recovery run 1:02:21 (4:13's)

S - 2km up, 8km threshold treadmill 26:45 (3:21's)

S - Claregalway 14.8km recovery run 59:59 (4:03's)

Total for the week 86.4kms

Getting the mileage up a bit and the pace improving. A good run on Sunday and managed to sneak the run in under the hour.

Sunday, May 21, 2017

Midweek visit to Norwich

A few more runs on the board and starting to feel a bit fitter:

M - 2km up, 5km treadmill Z2 (16:45), 2km down. All up 9.0km

T - Sprowston 14.1km recovery run 1:03:05 (4:28's)

W - 2km up, 5 x road 1km Z2, 1.4km down. All up 8.5km

T - 2km up, 6 x road 1km Z2, 2.3km down. All up 10.3km

F - Rest/travel

S - 2km up, 6 x 1km treadmill Z2, 2km down. All up 10.0km

S - Claregalway 11.1km recovery run 47:18 (4:16's)

Total for the week 62.1km

Paces nothing flash - running around 3:30/km for my threshold road kms and a bit quicker on the treadmill. But everything is on the improve and I feel stronger every week.

My snooker definitely improving. I beat my Dad 6-0 and then 8-0 and also whopped him 13-0 at pool. Which is nice.

Sunday, May 14, 2017

More of the same

The return to fitness continues:

M - 2km up, 5km treadmill threshold 17:15 (3:27's), 2km down. All up 9.0km

T - Claregalway recovery run 9.5km 42:35 (4:29's)

W am - 2km up, 5km treadmill threshold 16:45 (3:21's), 2km down. All up 9.0km

W pm - Mayo AC easy running 6.5km

T - Treadmill recovery run 7.5km 30:00 (4:00)

F - Claregalway recovery run 14.8km 62:07 (4:12's)

S - Rest

S - Treadmill recovery run 10.0km 38:55 (3:53's)

Total for the week 66.1km

Threshold pace on the treadmill getting quicker but only over short distances. I did my first run with Fintan on Friday and it was tough going. For the first time every my HR was much higher than his - oh how the mighty have fallen. Just a blip though!

Sunday, May 07, 2017

First proper week back

Here goes:

M - Treadmill 10km recovery run 43:30 (4:21's)

T - Claregalway 9.5km recovery run 42:29 (4:28's)

W - 2km up, 5 x 1km treadmill building into threshold, 2km down. All up 9.0km

T - Mayo AC easy running 9.3km

F - 2km up, 5km treadmill threshold run 18:02 (3:36's), 2km down. All up 9/0km

S - Claregalway 9.5km recovery run 40:00 (4:13's)

S - Claregalway 12.4km recovery run 52:35 (4:14's)

Total for the week 68.7km

Not a bad week - just getting some miles in and starting to add a bit of threshold work in on the treadmill. Pace starting to come back and groin pain definitely heading the right way. Just need to stay focused on doing all of the stretches and exercises.

Sunday, April 30, 2017

Update after injury

Apologies for lack of updates. Since my last update I was putting together a few decent weeks:

- w/c Jan 23rd - total of 83.7km and a race win at the Coldwood 4 miler (21:09)

- w/c Jan 30th - total of 61.8km

- w/c Feb 6th - total of 71.2km and a race win at the Gort 8km (26:56)

- w/c Feb 13th - total of 86.2km

The groin was still playing up and holding me back so I started having a few physio sessions. Lots of exercises to do and things were on the improve until Feb 23rd when I injured my glute when doing a threshold run on the treadmill. I still finished the run but by the time I had cooled down I could hardly walk....

No running for over 6 weeks - and no other exercise. Just time to let the body heel. Not too disappointed as it's my first break from running in the best part of 10 years.

I continued with the physio for the groin and glute (maybe connected) and I'm back running some slow kms the last few weeks:

- w/c Apr 3rd - total of 10.7km

- w/c April 10th - total of 32.5km

- w/c April 17th - total of 29.5km

- w/c April 24th - total of 37.6km

Had a good physio session last week working on deep tissue in the groin/stomach area. Felt an immediate difference in groin pain so that's encouraging. Glute feels just about back to normal.

Fitness levels have taken a massive hit. To start with I was struggling to run 5 minute kms but the pace is soon coming back and my road recovery run today of 9.5kms was completed at 4:35/km pace. When fit I would be doing this same run at a pace of around 3:45/km (at the same heart rate). So lots of work to do to get the fitness back but I reckon after 6 decent weeks I'll be back racing (assuming there are no setbacks).

More regular updates to follow. My snooker has greatly improved as a result - I've hit plenty of 100 breaks in practise doing the line-ups and I'm hitting regular 50's when playing matches (highest 72). That first 100 isn't too far away....

Sunday, January 22, 2017

Above 90

More training and upping the volume a little:

Mon – Claregalway easy run 14.8km 59:56 (4:03’s)

Tue am – 2km up, 10km treadmill threshold 31:59 (3:12’s), 1km down. All up 13.0kms

Tue pm – Tuam AC easy running 6.3kms

Wed – Treadmill easy run 7.6km 30:00 (3:57’s)

Thu – 2km up, 10km treadmill threshold 31:53 (3:11’s), 1km down. All up 13.0kms

Fri - Claregalway easy run 14.8km 59:31 (4:01’s)

Sat – Treadmill recovery run 10.0km 37:59 (3:48’s)

Sun –  2km up, 10 x 1km treadmill threshold intervals, 1km down. All up 13.0kms

Weekly Total 92.5kms

Sunday, January 15, 2017

Tuam 8km

The week of the Tuam 8km:

Mon – Claregalway easy run 14.8km 1:01:18 (4:09’s)

Tue – Tuam AC easy running 11.9kms

Wed – 2km up, 10km treadmill threshold 32:00 (3:12’s), 1km down. All up 13.0kms

Thu – Mayo AC easy running 9.1kms

Fri - 2km up, Pyramid treadmill session 18 mins (3:00/km pace), 1km down. All up 10.0kms

Sat – Treadmill easy run 7.3km 30:00 (4:07’s)

Sun –  Tuam 8km 26:09 (3rd place). All up 13.0kms.

Weekly Total 79.1kms

An okay run in Tuam but I’ve clearly lost some fitness and speed. I finished in third place behind another Olympian and a guy from Dublin. Groin still sore so not making any real progress. Not sure where to go from here…

The start line....

Sunday, January 08, 2017

Get fit in 2017

Training mode:

Mon – Claregalway easy run 11.1km 43:19 (3:54’s)

Tue – Tuam AC easy running 12.5kms

Wed – 2km up, 10km treadmill threshold 32:09 (3:13’s), 1km down. All up 13.0kms

Thu – Mayo AC easy running 9.8kms

Fri - 2km up, 10 x 1km treadmill threshold intervals, 1km down. All up 13.0kms

Sat – Claregalway easy run 12.6km 49:12 (3:54’s)

Sun –  2km up, 10km Claregalway threshold 35:30 (3:33’s), 1.9km down. All up 13.9kms

Weekly Total 85.9kms

I still can’t train properly as the groin is sore after the quicker workouts. Physio sessions will hopefully put me on the road to recovery.

Sunday, January 01, 2017

A Double Bubble

Another week starting and finishing with a race:

Mon – Fields of Athenry 10km 32:48 (2nd place). All up 15.3kms

Tue – Claregalway easy run 11.1km 47:48 (4:18’s)

Wed – Treadmill 10km recovery run 37:15 (3:44’s)

Thu – 2km up, 8 x 1km treadmill threshold intervals, 1km down. All up 11.0kms

Fri - Treadmill 8km recovery run 31:12 (3:54’s)

Sat – Treadmill 8km recovery run 30:24 (3:48’s)

Sun – 5km Resolution Run 17:21 (2nd place). All up 10.5kms

Weekly Total 73.9kms

Two races and 2 second places. No disgrace losing to Mick Clohissey in the Fields (Rio Olympian). I felt pretty good for the race but spent most of the time in no mans land. Similar story in the Resolution Run – I just didn’t have it in me to chase Keith Fallon and took it very handy for second spot.

Still that’s my best ever finish in the Fields and despite my time being almost a minute slower than last year I am looking to kick on from here. I just need to get over the groin problem that has been troubling me the last few months and get back to some proper training…