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....

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.

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.

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.

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!

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.

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....

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…

Backing off

Christmas week:

Mon – 2km up, 10km treadmill threshold run 31:58 (3:12's), 1km down. All up 13.0kms

Tue – Tuam AC easy run 9.2km

Wed – 2km up, 6 x 30 secs, 6 x 3 mins, 1km down. All up 10.0kms

Thu – Treadmill 10km easy run 41:37 (4:10’s)

Fri - 2km up, 6 x 1km treadmill threshold intervals, 2km down. All up 10.0kms

Sat – Treadmill 7.2km easy run 30:00 (4:10’s) then 6 x 30 secs. All up 7.9kms

Sun – Rest

Weekly Total 60.1kms

A nice easy week leading into the Field of Athenry 10km. A speed session on the treadmill on Wednesday where I ran the 3 min efforts at 3 mins/km pace at an incline of 2%. Then took it fairly handy for the rest of the week including a day off on Christmas Day (too much food and drink consumed as per the nom….).

Suddenly it's Christmas....

I really need to vary things a bit….

Mon – Treadmill 10km recovery run 37:30 (3:45’s)

Tue am – 2km up, 10km treadmill threshold run 32:00 (3:12's), 1km down. All up 13.0kms

Tue pm – Tuam AC easy run 7.2km

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

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

Thu pm - Mayo AC easy run 7.6km

Fri - Claregalway 9.5km easy run 39:20 (4:08’s)

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

Sun – Treadmill 10km recovery run 38:30 (3:53’s)

Weekly Total 88.6kms

Consistent mileage and pace getting better. Groin still not right but manageable, I’ve come to the conclusion that the problem is my abductors which are like steel rods and then I’m getting referred pain in the groin. So plenty of foam rolling which definitely helps. I pushed the threshold reps on Saturday working up to upper zone – starting at 19.0km per hour and then working up to 19.7km per hour by the end of the session.

The heavy Christmas socialising has started. Not complaining as I like a pint or two....

Ditto

More of the same:

Mon – Claregalway 9.5km recovery run 36:08 (3:53’s)

Tue am – 2km up, 10km treadmill threshold run 32:27 (3:15's), 1km down. All up 13.0kms

Tue pm – Tuam AC easy run 8.3km

Wed – Treadmill 10km recovery run 37:39 (3:46’s)

Thu – Mayo AC easy run 9.4km

Fri - 2km up, 10km treadmill threshold run 32:07 (3:13's), 1km down. All up 13.0kms

Sat – Claregalway 9.5km easy run 40:04 (4:13’s)

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

Weekly Total 85.7kms

Same total as last week and a very similar week in general. Though there are some improvements in pace for the threshold runs – getting close to 32 mins now for 10km on the treadmill keeping the heart rate lower threshold zone.

Threshold week

More threshold running:

Mon - 10km treadmill recovery run 37:08 (3:43’s)

Tue am – 10km treadmill recovery run 36:42 (3:40’s)

Tue pm – Tuam AC easy run 7.2km

Wed – 2km up, 10km treadmill threshold run 32:26 (3:15's), 1km down. All up 13.0kms

Thu – Claregalway 9.5km easy run 40:04 (4:13’s)

Fri - 2km up, 10km treadmill threshold run 32:17 (3:14's), 1km down. All up 13.0kms

Sat – 10km treadmill recovery run 37:20 (3:44’s)

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

Weekly Total 85.7kms

A slight change of tact with the threshold runs – working a lot more lower zone as the groin is still troublesome so I’m just trying to protect that as much as possible. No more races planned until Dec 26^th so plenty of time to make some progress.

Ballinderreen 10km

More racing:

Mon - 10km treadmill recovery run 38:43 (3:49’s)

Tue am – 2km up, 10km treadmill threshold run 32:42 (3:16’s), 1km down. All up 13.0kms

Tue pm – Tuam AC easy run 8.7km

Wed – Claregalway 9.5km easy run 40:46 (4:17’s)

Thu – 2km up, 6 x 30 secs, 6 x 3 mns, 2km down. All up 11.0kms

Fri - Treadmill 10.0km recovery run 36:30 (3:39’s)

Sat – Rest

Sun – Ballinderreen 10km 32:29 (3:15’s). All up 12.5kms

Weekly Total 74.7kms

Good conditions at the Ballinderreen 10km (my PB course). I ran a good hard controlled effort and won the race in 32:29 (over 45 seconds quicker than Hollymount the previous week). Pleased with that and I can hopefully improve on that at the Fields 10km on Dec 26^th.

Hollymount 10km

A race to gauge the progress:

Mon - 2km up, 10km treadmill threshold run 32:43 (3:16’s), 1.0km down. All up 13.0kms

Tue am – Claregalway 9.5km recovery run 36:35 (3:51’s)

Tue pm – Tuam AC easy run 7.9km

Wed – 2km up, 6 x 30 secs, 6 x 2.5 mins tempo, 2km down. All up 10.0kms

Thu – Treadmill 10.0km recovery run 37:22 (3:44’s)

Fri - Treadmill 10.0km recovery run 36:50 (3:41’s) plus strides. All up 10.7kms

Sat – Treadmill 7.2km easy run 30:00 (4:10’s)

Sun – Hollymount 10km 33:15 (3:20’s). All up 16.1kms

Weekly Total 84.4kms

Very good conditions for the 10km in Hollymount (what a contrast to the prior year). I took it out fairly hard and to my surprise nobody went with me. I’d opened up a lead in the first km and then it was into the old time trial mode to which I’m well used to. The multiple laps are tough mentally but I knew the gap behind was opening up but you can never relax when you have John Byrne hunting you down. I felt pretty comfortable throughout – certainly not redline as the heart rate analysis afterwards showed. I crossed the line in 33:15 for the win so at least that’s a step in the right direction. Next step is to get back into the 32’s then maybe one more sub 32 in the auld legs. Who knows….

Still struggling overall with a few niggles. The groin is still far from right so I have to manage the intensity with that. Plus I still have a sore blister on the ball of my foot. I can tell you that once you hit 45 the body just falls apart...

Treatment week

Mon - Claregalway 9.5km recovery run 36:06 (3:48’s)

Tue am – 2km up, 8km treadmill threshold run 25:25 (3:11’s) then 5 x 400m, 1.0km down. All up 13.0kms

Tue pm – Tuam AC easy run 8.8km

Wed – rest (massage and podiatrist visit for dead skin removal!)

Thu – 2km up, 10 x 1 km treadmill threshold run, 1.0km down. All up 13.0kms

Fri - Treadmill 8.0km easy run 35:56 (4:00’s)

Sat – 2km up, 10km treadmill threshold run 32:43 (3:16’s), 2.0km down. All up 14.0kms

Sun – Claregalway 14.8km easy run 1:00:46 (4:06’s)

Weekly Total 82.1kms

Nothing too flash in there. I had a very sore blood blister on the ball of my foot so I went to the pod for some skin removal. Not pleasant but something I’d recommend for any runner as the feet feel great afterwards.

Corofin Winning Ways 8km

Trying another race to gauge progress:

Mon – 2km up, 10km Claregalway threshold run 34:49 (3:29’s), 2.1km down. All up 14.1kms

Tue – Athlone easy run 7.9km 35:47 (4:32’s)

Wed – Claregalway 14.2km recovery run 54:00 (3:48’s)

Thu – Mayo AC easy running 11.3kms

Fri - 2km up, 10km treadmill threshold run 31:54 (3:12’s), 1.0km down. All up 13.0kms

Sat – Treadmill 8.0km easy run 32:30 (4:04’s)

Sun – Corofin 8km – 27:35 – all up 12.9kms

Weekly Total 81.4kms

A tough first half to the race into a strong breeze but I managed to work away from the field and had opened up a nice gap. I tried to push the second half but had no pace and despite the win it was a very disappointing run. I thought I'd break 27 with ease but I was nowhere near it. So not really the confidence booster that I was after!

My 100 wins

Road Races	Dist KM	Date	Time	Ave KM
Monivea 5km	5.0	13/06/2010	00:16:28	00:03:18
Headford 8km	8.0	10/07/2010	00:26:08	00:03:16
Oughterard 10km	10.0	22/08/2010	00:33:24	00:03:20
Galway Half Marathon	21.1	29/08/2010	01:11:54	00:03:25
Galway Bay Half Marathon	21.1	02/10/2010	01:13:39	00:03:30
Corofin 8km	8.0	14/11/2010	00:26:17	00:03:17
Carnmore 6km (Turkey Trot)	6.0	12/12/2010	00:19:52	00:03:19
Resolution Run 5km	5.0	01/01/2011	00:15:51	00:03:10
Clarinbridge 10km	10.0	23/01/2011	00:32:44	00:03:16
Castledaly 10km	10.0	29/01/2011	00:32:48	00:03:17
Kilconieron 5m	8.0	13/02/2011	00:25:46	00:03:12
Maree 8km	8.0	13/02/2011	00:26:03	00:03:15
Athenry 5km (5km series)	5.0	03/05/2011	00:16:10	00:03:14
Tuam 5km (5km series)	5.0	10/05/2011	00:15:45	00:03:09
Craughwell 5km (5km series)	5.0	17/05/2011	00:15:45	00:03:09
Carramore 10km	10.0	21/05/2011	00:32:46	00:03:17
Claregalway 5km (5km series)	5.0	24/05/2011	00:15:48	00:03:10
Spiddal 8km	8.0	29/05/2011	00:27:06	00:03:23
Dangan 5km (5km series)	5.0	31/05/2011	00:15:58	00:03:12
Loughrea 5km (5km series)	5.0	08/06/2011	00:15:55	00:03:11
Annaghdown 10km	10.0	21/06/2011	00:32:41	00:03:16
Swinford 8km	8.0	31/07/2011	00:25:41	00:03:13
Claregalway 10km	10.0	13/08/2011	00:32:58	00:03:18
Oranmore 5km	5.0	24/08/2011	00:15:41	00:03:08
Claremorris 5m	8.0	27/08/2011	00:26:04	00:03:14
Coastal Charity Challenge	21.1	04/09/2011	01:13:30	00:03:29
Hollymount 10km	10.0	13/11/2011	00:32:47	00:03:17
Resolution Run 5km	5.0	01/01/2012	00:16:34	00:03:19
Maree 8km	8.0	12/02/2012	00:26:22	00:03:18
Connemara Half Marathon	21.1	01/04/2012	01:14:30	00:03:32
Colemanstown 10km	10.0	07/04/2012	00:32:22	00:03:14
Claregalway 5km (5km series)	5.0	08/05/2012	00:15:45	00:03:09
Balla 8km	8.0	19/05/2012	00:26:01	00:03:15
Craughwell 5km (5km series)	5.0	22/05/2012	00:15:56	00:03:11
Monivea 5km	5.0	10/06/2012	00:16:23	00:03:17
Annaghdown 10km	10.0	21/06/2012	00:32:38	00:03:16
Claremorris 5m	8.0	26/08/2012	00:26:06	00:03:15
Ballina 4m	6.4	14/10/2012	00:21:52	00:03:24
Carnmore 5km (Turkey Trot)	5.0	03/12/2012	00:16:01	00:03:12
Maree 8km	8.0	10/02/2013	00:26:19	00:03:17
Kinvara 10km	10.0	02/03/2013	00:32:57	00:03:18
Colemanstown 10km	10.0	30/03/2013	00:33:39	00:03:22
Connemara Half Marathon	21.1	07/04/2013	01:19:29	00:03:46
Labane 10km	10.0	20/04/2013	00:33:21	00:03:20
Monivea 5km	5.0	08/06/2013	00:16:13	00:03:15
Annaghdown 10km	10.0	21/06/2013	00:32:49	00:03:17
NUIG 8km	8.0	12/10/2013	00:26:30	00:03:19
Corofin 8km	8.0	03/11/2013	00:26:11	00:03:16
Abbeyknockmoy 4m	6.4	17/11/2013	00:21:10	00:03:17
Carnmore 5km (Turkey Trot)	5.0	08/12/2013	00:16:06	00:03:13
Maree 8km	8.0	09/02/2014	00:26:46	00:03:21
Gort 8km	8.0	16/02/2014	00:26:04	00:03:16
Kinvara 10km	10.0	01/03/2014	00:32:50	00:03:17
Abbey 10km	10.0	16/03/2014	00:34:10	00:03:25
Kilmovee 10km	10.0	19/04/2014	00:32:20	00:03:14
Labane 10km	10.0	21/04/2014	00:33:49	00:03:23
Tuam 8km	8.0	11/05/2014	00:26:11	00:03:16
Mayfly 10km	10.0	24/05/2014	00:33:43	00:03:22
Tuam 5km (5km series)	5.0	03/06/2014	00:15:23	00:03:05
Monivea 5km	5.0	07/06/2014	00:15:48	00:03:10
Headford 8km	8.0	05/07/2014	00:25:55	00:03:14
Claregalway 10km	10.0	23/08/2014	00:32:57	00:03:18
Oranmore 5km	5.0	27/08/2014	00:16:09	00:03:14
Breaffy 10km	10.0	12/10/2014	00:31:59	00:03:12
Carnmore 5km (Turkey Trot)	5.0	07/12/2014	00:15:52	00:03:10
Ballinderreen 10km	10.0	14/12/2014	00:31:42	00:03:10
Gort 8km	8.0	15/02/2015	00:26:19	00:03:17
Kilconieron 5m	8.0	22/02/2015	00:27:22	00:03:24
Kilmovee 10km	10.0	04/04/2015	00:32:17	00:03:14
Killimordaly 5km	5.0	12/04/2015	00:16:21	00:03:16
Labane 10km	10.0	20/04/2015	00:33:22	00:03:20
Run for Boylo 10km	10.0	26/04/2015	00:31:53	00:03:11
Belclare 10km	10.0	03/05/2015	00:32:46	00:03:17
Mayfly 10km	10.0	24/05/2015	00:32:56	00:03:18
Annaghdown 10km	10.0	21/06/2015	00:31:58	00:03:12
Irishtown 8km	8.0	28/06/2015	00:27:29	00:03:26
Headford 8km	8.0	04/07/2015	00:26:27	00:03:18
Beagh 10km	10.0	12/07/2015	00:33:13	00:03:19
Balla 10km	10.0	25/07/2015	00:33:42	00:03:22
Claregalway 10km	10.0	22/08/2015	00:32:24	00:03:14
Oranmore 5km	5.0	16/09/2015	00:15:51	00:03:10
Breaffy 10km	10.0	11/10/2015	00:32:43	00:03:16
Tuam 8km (Bert Gillard)	8.0	18/10/2015	00:25:22	00:03:10
Hollymount 10km	10.0	15/11/2015	00:33:11	00:03:19
Carnmore 5km (Turkey Trot)	5.0	06/12/2015	00:15:38	00:03:08
Clarinbridge 10km	10.0	03/01/2016	00:33:20	00:03:20
Ballinderreen 10km	10.0	24/01/2016	00:32:27	00:03:15
Maree 8km	8.0	07/02/2016	00:27:30	00:03:26
Streets of Castlebar 5km	5.0	14/03/2016	00:15:57	00:03:11
Craughwell 10m	16.1	20/03/2016	00:52:56	00:03:17
Ballinrobe 10km	10.0	16/04/2016	00:32:06	00:03:13
Labane 10km	10.0	17/04/2016	00:33:17	00:03:20
Athenry 5km (5km series)	5.0	31/05/2016	00:15:32	00:03:06
Castlehackett 8km	8.0	12/06/2016	00:27:54	00:03:29
Annaghdown 10km	10.0	19/06/2016	00:32:44	00:03:16
Claregalway 10km	10.0	20/08/2016	00:32:59	00:03:18
Galway Lust for Life 5km	5.0	03/09/2016	00:16:48	00:03:22
Charlestown 10km	10.0	10/09/2016	00:32:28	00:03:15
Tuam 8km (Bert Gillard)	8.0	16/10/2016	00:27:40	00:03:28
Moylough 10km	10.0	16/10/2016	00:35:31	00:03:33
Total	870.4			00:03:19