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

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 (3^rd 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....

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.

A Double Bubble

Another week starting and finishing with a race:

Mon – Fields of Athenry 10km 32:48 (2^nd 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 (2^nd 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…