Thursday

A repeat of Tuesday's session. The only difference being I was wearing my racing flats. The time was a little quicker coming in at 34:06 for the 8.1km.

Rest day tomorrow. I need to work out my race plan...

Positive thinking

Okay, so I was on a downer yesterday. Time to put that to bed.

I ran well tonight. It felt really easy and I covered my 7.0km route in 29:45 (4:15/km).

Here is why I'm going to run a PB on Monday:

- I'm injury free. The left knee has been very good the last 6 months
- I've run the most volume in all my marathon preps i.e. consistent 100km+ weeks
- I've improved my half PB by almost 2 minutes since I ran my last marathon
- The weather in Dublin will be better suited for running
- There will be more runners to hook up with in Dublin

Until tomorrow...

Chewsday

Another easy 30 minutes. I ran 5 mins 30 at marathon pace mid-way through the run and it felt awful. That's normal, don't worry. Total distance 8.1km in 35:40.

I'm trying to get fired up for the marathon. I'm in the negative thoughts stage at the moment:

- have I done enough long runs?
- have I done enough strength and hill work?
- am I too old for all this?

Again, perfectly normal for me.

One week today

Just a very easy 30 minutes today. I did an out and back run and finished up with 7.0km in the legs in a time of 31:29.

Getting close

Another easy run today. I was down for 70 minutes so I decided to run my 16.4km route and this was achieved in a time of 1:09:32. Felt pretty good.

Afterwards I had my first massage in about 6 months. Since arriving in Ireland I have taken the "if it's not broken then don't fix it" approach. Basically I have been lucky injury-wise but I was offered a free massage so decided to have a light pre-race rub. All good, not at all painful and I'll be back for more after the marathon is completed.

That's 87.1km for the week. So the first week of the taper is over. Only 8 more sleeps until showdown...

Saturday

I am now a fully qualified management accountant...job hunt starts proper. The weather in Dublin this morning was perfect for running. If it's like this next week I won't be able to use the weather as an excuse...

Today I ran an easy 14.4km in 59:32. That's the same run 3 times this week all under the hour. So much for variety.

Accommodation is booked for Dublin. I spoke with my coach and I'm to run most days next week, though only 30 minutes just to turn the legs over. Maybe drop in a mile at marathon pace here and there. Need to decide what marathon pace actually is now...

Rest Day

Nothing today. Just getting ready for my CIMA interview tomorrow in Dublin.

Laps of the track

Back to Dangan for what I would imagine will be my last track session before Dublin. After a 3.2km warm-up, I was to run 12 x 400 with 30 seconds recovery.

Someone had left the steeplechase hurdles out on the straights so rather than move them, I decided I would run wide. Made me work a bit harder so all for the good. My times were:

71/71/71/71/71/71/71/72/71/72/70/70

Nice and consistent. I didn't run them eyeballs out, but still hard and not an easy session with such a short recovery.

I finished up with a 3.2km warm-down and bumped into Brian for a chat along the way.

All up 11.2km.

Same old

Another 14.4km run in the bag. Time was 58:26 so a bit quicker than Monday (4:03/km). A solid enough "easy run".

Threshold Running

Today I was down for 3 x 12 minute threshold efforts. Another session you like to see the back of.

I ran on the old Claregalway 10km course. After a 10 minute warm-up, I started my first effort. I tried to keep it relaxed and push hard. It was a perfect evening for running so no excuses. Soon the first effort was over and it was nice to get slightly further than when I last did a similar session to this (see Aug 19th). After 3 minutes walk/slow jog, I turned to run the same effort in reverse. Again, I pushed hard and the return section is definitely quicker with more downhill. I just managed to run past the initial starting point so again, that was encouraging. The third effort was soon underway after another 3 minute break. I pushed this one all the way and again ran past my finishing point on the first effort by a good few seconds.

I finished up with a good 16 minute warm-down. All up this was 16.3km in a time of 1:02:34 (after removing the 6 minutes of recovery). Almost there.

Start of the taper

The race is 2 weeks today so time to start reducing the volume. After travelling back from Norwich, plus another night on the terps, I decided to run an easy hour. I ran 14.4kms in 58:54 (4:05/km) so pretty happy with that.

Long Enough

After a biggish night on the sauce with my old man, my running window was lunchtime. Not feeling good, and with what seemed like a scorching summers day, this was always going to be a struggle. The plan was 1hr 45 which I stuck with - running a similar route to the day before, but this time adding on a much bigger section after reaching the city centre. Finished up running 23.5km in 1:45:49 (4:30/km pace). Ideally I would have run some of this at marathon pace but that wasn't going to happen today. Just pleased to get it out of the way - talk about going through the motions...

All up 101.5km for the week. That's 5 weeks on the trot now where I've exceed 100kms...

New Runners

In Sprowston staying at my grandparents. The weather was glorious and I had a very pleasant run of 14.6km which was covered in a time of 1:03:26. I took in a few of the sights of Norwich - nice to have a change of scenery. Feeling good.

Friday

Today is a rest day. Good really as I'm travelling to Norwich to see the family. More socialising!

More Easy

I ran the 16.4km route today in 1:08:45 (4:12/km). The legs were a little sore after yesterday's track session but I felt better as the run progressed.

KM Reps

Back to the track. After a 3.2km warm-up, I was on the track for 10 (ten) by 1kms with 1 minute recovery. The plan was to run them at 10km pace so I thought 3:10 per rep would be a very solid hit-out.

After a few run-throughs it was time to get started. The first one was to be the gauge and after running quite hard I was a little disappointed to see the time of 3:14. This was going to be a tough session. Anyway, I knuckled down and the remaining reps were all 3:10 or thereabouts. Here are the exact times:

3:14 / 3:10 / 3:11 / 3:11 / 3:10 / 3:12 / 3:11 / 3:10 / 3:11 / 3:07

Whilst I felt strong and could have run a few more of these, my lack of speed is a bit of a concern. It must be all the kms I'm racking up at the moment.

I finished up with a 3km warm-down. All up 16.2km for the day.

Tuesday

Another easy run today. I ran 14.4km in 59:53 after lifting the pace a little over the last 10 minutes to duck under the hour.

Start of a new week

I had a 16km run down in the plan with a few kms at marathon pace towards the end. I decided that was a bit optimistic as the legs were still not recovered from the half, plus the weather outside was atrocious - swirling winds and driving rain. Not good.

I headed out in my new warm weather gear - a long-sleeve top and my new running tights. Very gay. I ran my 16.4km route and was a drowned rat by the end. That said, I ran quite well covering the course in 1:06:43 so over 6 minutes quicker than the day previous (4:04/km). A few sections I had the wind on my back so I lifted the pace to run the odd km here and there quite hard (estimate 3:30/km pace).

By the time I finished the weather was improving. Bloody typical...

End of another week

I took it really easy today. I ran my 16.4 km route (just over 10 miles) in a time of 1:12:48 so that works out to 4:26/km. Legs were a little sore from yesterday - especially the calves. Understandable when you've run a half marathon on the roads in racing flats.

That's 101.0km for the week. Notice a trend here? Another biggish week next week than will be a 2 week reduction in volume in the lead-up to Oct 25th.

Galway Bay Half Marathon 1st in 1:13:39

It was a windy day down at the Bay so we were going to cop it running away from the city. Didn't bother me, just wanted to get stuck in. It looked like none of the gun runners were going to show so that left me in with a good shout. After a 10 minute warm-up, I changed into my race singlet, dropped off the bag, had a quick toilet break, then made my way to the start where I did a few run-throughs. Soon we were off.

I found myself at the front straight away with 2 other Irish runners. I was sticking to my race plan to take the first few miles easy so good to settle into a mini group and try to get out of the wind. All good. The course itself was flat, and after a mini-lap at the start which had us at 5:36 for the first mile, the pace slowed a bit as we made the long drag out of town running into the wind for a couple of miles.

I was still in the group and miles 2 and 3 passed in 5:49 and 6:00 and we had a decent gap on anyone behind. We reached the turnaround point at about 3.5 miles and after a downhill section leading onto the sea, I decided to lift the pace and take the lead. Nobody responded so from this point on it was me against the clock. I had the 2 lead motorbikes to follow so no chance of getting lost but I must say the constant sirens were vary annoying.

With the wind now on the back it felt really easy and miles 4 and 5 passed in 5:30 and 5:27. There was a lot of support on the course from runners streaming in the other direction, plus from others who were watching the race and I was surprised by how many people knew my name and were giving me a big cheer. There was a horrible section where we had to run out and back along this jetty - straight into the wind on the way out and then wind behind for the return. By the end of the first lap I had opened up a good 40 second gap and decided I would run relaxed as I headed out for the second lap running straight into the wind once more.

I missed the mile markers for 6 and 7 but by mile 8 the previous 3 miles had passed in 16:55 so I was still running okay. Mile 9 was still into the wind and that passed in 5:49 and when I reached the turnaround for the run home it was time to lift the pace. The mile splits dropped straight away and miles 10 and 11 were covered in 5:35 and 5:32. I was really enjoying this run, I was taking in the crowd and it was nice to not be red-lining the whole race. Another trip up and down the windy jetty and mile 12 was covered in 5:27. So getting quicker still and now the last mile and a bit. Soon I could see the finishing area and after rounding the last corner I was soon running down the finishing chute to cross the line in 1:13:39. The last 1.1 miles taking me 5:59.

The second place runner was a good 2 minutes or so I had increased the gap significantly the second lap. Another prize cheque and my best win to date as there were well over 1,000 runners in the race. A perfect training run and felt comfortable the whole way.

I finished up with a couple of kms warm-down so all up 25.1km for the day.

Pre-race Rambling

Today was a rest day - nice to have a 1 day taper for the half tomorrow.

The plan is to use the half as a training session for the marathon in just over 3 weeks time. The ideal plan would be to run the first 3 miles steady, the next 5 miles at marathon pace, then the last 5 miles hard. That would give me a time of around 1:14 to 1:15.

That plan could go out of the window if I have a chance of winning the race - my competitive spirit may kick in! We shall see who fronts up and take it from there.

The course is potentially quicker than the half course from last month - if, and this is a big if, the wind is not blowing. It's nice and flat, but chances are you are going to cop the wind at some point...fingers crossed the weather gods are smiling.

Mile Reps

Headed out to Dangan so I could run my miles on the track. After a 3.2km warm-up, I changed shoes for the track and after 4 run-throughs, I was off. My target was sub 5:10 per mile (well 4 laps to be exact) and the first one felt comfortable in 5:08. After 1 minute recovery, I ran the second rep in 5:07. All good so far. The third was completed in 5:06 so still getting quicker. I pushed the last one to run 4:59 so was pleased with the set - I felt pretty comfortable throughout so that was good after feeling tired all week.

I ended up running a couple of warm-down laps with Brian so that's another 6.8km. So all up the session was 16.4km.

Eze

Still feeling tired. I can't remember if this is normal in the middle of marathon training - probably is.

I did my 14.4km route in 1:02:40 so 4:21/km. Took it easy and that is reflected in the slowish time. Mile reps tomorrow, rest on Friday and the half marathon on Saturday. At this stage I'm feeling like I'm in for a shocker.

40 Minute Threshold

I did a 10 minute warm-up. I was going to use the 9.3km loop for this run and despite perfect running weather, I was not looking forward to this.

The plan was to run at half-marathon pace for 40 minutes. The legs still felt shot but I decided to get on with it. Once underway, I didn't feel too bad and after completing the lap in 31:24 it suddenly felt a lot harder. I toughed it out but the pace may have fell away a little in the last 8 minutes. Anyway, all up I covered 11.8km in the 40 minutes so was averaging 3:23/km. I estimate I went through 10km in about 33:48 so a good session, especially running by yourself on very tired legs.

I finished up with a few kms warm-down to finish with 16.5km for the day.

A New Week

Legs feeling really tired at the moment and I seem to have developed a sore left hip. I decided to take it really easy and head to the local sports field to do some running on the grass. After 10 laps I was getting bored so did a 4.9km loop of the new Claregalway 10km course to finish with 12.2km in 56:04.

Hip still sore but I think I'll be okay. Tough session tomorrow...

The Accelerator

The plan was to do a 20 miler and increase the pace throughout and run some towards the end of the session at marathon pace.

I was going to use my 9.3km Claregalway loop. Run the first lap easy, the second lap quicker, then the third lap at marathon pace. Then finish up with a few kms to get to 20 miles.

The first lap felt really easy. Good to get back to cooler climates and was running freely. This lap passed in 41:16 (4:26/km). I then upped the pace and again felt comfortable. The second lap was completed in 36:56 (3:58/km). Time for a quick drink, and I also changed into my racing flats for lap 3. I went off quick and didn't feel too bad. That said, I lost a bit of concentration in places and let the pace slip, especially towards the end of the lap. Despite that, I still covered the loop in 33:01 (3:33/km).

I finished up with a slow 4.9k warm-down. All up 32.8km for the day in 2:14:09 (4:05/km) average.

A good but hard session. Pleased to get it out of the way. That's 107.9km for the week so the 100km+ weeks continue.

Rest

Nothing today. We are up at 3am to make our flight so a long day. Got home unscathed and was tempted to roll the legs over but resisted as wanted to freshen up for tomorrow's accelerator session...

Friday

Same double loop in 1:04:30. I'm getting quicker - perhaps I'm getting used to this climate?

No training tomorrow as we are heading back to Ireland. A great week was had but far too hot for serious training. Just pleased to get out there and get the sessions out of the way.

Long intervals

I woke up early not feeling too bad so decided to head out first thing to get this session out of the way. It was 3 x 15 minutes with 3 minutes recovery.

Again, I was using the flattish maze of paths - throwing in a section of road to come up with an out and back run that I thought would be around 15 minutes. After a 10 minute warm-up the fun began. Luckily the sun was lurking behind some clouds which gave me a little respite from the morning rays.

The pace was what felt like 10km race pace. I fell short of reaching my starting point after the first effort. So after 3 minutes of walking I was into take 2. This was tougher - the temp was rising and I was dehydrating rapidly. Again I fell short of my starting point - this time by a further margin than the first effort (only by about 20m). The shirt came off for the third effort. Despite really pushing this one, I only managed to get back to where I finished the first rep. Thank god that's over. A few kms warm-down and the session was complete.

All up I covered 17.8km. I would estimate I was running around 4.4km each 15 minute effort. Not a great pace but I certainly wasn't holding back.

And I passed my last CIMA exam today. More celebrating tonight!

Birthday

39 today. I'm in the bestest nick of me life...

An easy 14.4km double loop in 1:06:39. I say easy - it was not. Still hot and humid...

Intervals

Was dreading this. Waited until late in the day where the temps drop slightly. I did a 10 minute warm-up and made my way to the start of a fairly flat 1km stretch of path for my 10 x 3 minute efforts with 1 minute standing recovery.

These went okay - I was sweating profusely but managing to cover around 920m to 940m in the 3 minutes running out and then back. One way was slightly more uphill, the other was more in the wind. Swings and roundabouts. Finished up with a couple of kms warm-down.

All up 14.1km running for the day.

Monday easy

My new loop takes me in the hills, then a loop around the border of the town, finishing with a lap of the docks, past the beach then back past the apartment. Each lap is 7.2km and I covered the double loop in 1:07:14. Again, it was hot, hot, hot. Like being back in Oz...

Long run

My window for running was midday. Yes, that's the hottest part of the day. I set up my drinks station outside the apartment and headed off into the 30+ degree hot - not pleasant. I essentially did 4 loops of the town heading back past the apartment each lap for a gallon or two of water. The total running time was 2:21:36 and I estimate I covered about 29.1km so not quick but certainly up there in terms of effort level. A good session for mental toughness. I could have given up on this run at least a dozen times.

A total of 104.0km for the week. These 100km+ weeks are becoming a habit now...

Espana

No training today. Arrived in Spain and it's hot - very hot. About 35 degrees to be exact. Let the drinking commence...

Friday

A wobble around Claregalway. I covered 15.8km in 1:04:51. Flying to Spain tomorrow for some warm weather training for a week so a rest day on Saturday.

"Tursdee"

I rolled around my new 10 mile route. Time was 1:08:01. A glorious day for running - the sun was out and very little wind. The weather is so changeable here - raining one minute, sunshine the next. I can't wait for winter...

Track

I was a bit short of time so only managed 2 laps of the track as a warm-up. The session was 16 x 400s of reducing recovery. The session was split into 4 sets of 4 with recoveries of 60 secs, 45 secs, 30 secs and finally 15 secs.

I felt really good throughout and didn't feel like I was pushing it at all. The times were all around the 73 second mark so not quick but it was supposed to be run at 5km pace. Times were:

75/73/73/74/74/72/73/74/74/73/73/73/74/73/73/70

I finished up with a 3.6km warm-down. Total 10.8km.

Tuesday

I was down for an easy 10 miles so I had to work out a new 16km route. This was achieved by doing my normal 9km, then adding a shorter version of the 5km and 3km loop at the back of supermarket. It worked out at 16.4km in total in a time of 1:07:44. That's 4:08 per km.

I can't believe I'm running these times in what is supposed to be any easy run. Not so long back easy was 4:30-5:00 minute clicks. At this rate I'll soon be running sub 4's on easy runs...

Start of a new week

I'm following a marathon plan supplied by the GCH coach Matt from here on in. It's good to be told what to do - like following a recipe. Also, you do some new sessions you wouldn't normally do.

Today was 8km out and back. The aim was to run the return leg at least 2 minutes quicker than the first outward leg. The weather was pretty bad - very wet and windy but surprisingly not cold. I rugged up but once out there it wasn't too bad. In fact I was too hot! I ran my outward section in 35:09 (7.75km), then turned to run the return leg in 31:13 (approx 4 minute kms). I was pleased with that as I had the benefit of the wind more so on the outward section so the second half was tough enough.

Total 15.5km in 1:06:22.

Sunday

Wasn't looking forward to this as my legs felt shot to bits. Anyway, headed out at lunchtime and after 10 minutes or so, I was feeling pretty good. I did my normal 9.4km loop, then added on an extra 7.7km to get it up to 17.1km. Time was 1:12:45 so that works out to 4:15 per km so all in all a pretty good run.

Weekly distance of 119.1km. That's another PB. A few more big weeks like this and I'll be a) injured, b) knackered, or c) hitting my straps.

A few beers me thinks. Cheers.

Very long

Met with the 2 Brian's and Johnny. Started with 4 laps of Dangan, then headed out on the roads through the city out to Salthill. Got caught up in a few heavy downpours put they soon cleared. We were joined by Enda so good to run in a group as it helps to pass the time. By about 2 hours I was getting tired and by the time we arrived back in Dangan we had "only" clocked up 20 miles. So we tagged on another lap to get us up to 22 miles. Running time was 2:43:19. That's 4:37 per km so certainly not quick.

Very tired by the end of the run and glad to get it over with. Another 3 or 4 of these 20 milers needed in the build-up to Dublin. I'll throw in some marathon pace soon just to make it extra hard.

Thoughts are now turning to what time I should be targeting in Dublin. Do I have a crack at sub 2:30? Umm, what's the worst thing that could happen...

PB

Same course for the 4th time this week. A nice drizzle and no wind and felt good. Finished in 57:04 so that's a PB for my "jog".

Long run tomorrow. Maybe 20 miles+.

Thursday

14.4km in 59:50. Pushed the last couple of kms to break the hour...

Maree 5km

Weather was not looking good - wet and windy. Still decided I'd have a 5km hit-out to see if the old legs were still working.

There must have been well over 200 runners and one of the best local runners was also racing so good to have someone to chase. I went out hard running the first km in 3:01 but I was still a good 10 seconds behind the lead runner. I was a bit blown away by that and settled into second place. The second km was uphill and that was reflected in the time (3:24). I tried to push on but was not running with any conviction. The last few kms were fairly flat, in fact it was a good quick course. I thought I had a decent gap on the runner behind but at about 4km I realised there was another runner only about 10m behind! So I tried to lift for a final push to the finish and managed to hang-on to cross the line in 16:10. The winner ran 15:10. Amazing time - showed me a very clean pair of heels!

With a couple of kms warm-up and down it was 9km for the day. Not disappointed not to win - good to be back in Australia mode where I am the chaser. Not a bad time - though to be honest, I should have probably run 15:50. That's what a week on the shant does!

Tuesday

Same as yesterday. Pushed it a bit to break the hour in 58:39. Feeling almost normal. Race tomorrow!

Dublin build-up

Time to up the miles if I'm going to run Dublin next month. So I thought I'd start with a high volume week, before getting in some serious sessions.

So today was a sober-up run on my normal route of 1:02:27. Felt awful. I'm sure it will get better.

Catch-up

Only one run this week on Thursday where I wobbled round my 14.4km route in a slow 1:02:29...nice to have a break.

A few thousand beers were had as my old man and a couple of mates were over from Norwich. Getting too old for this! Still, good to let the hair down.

I did play golf on Sat/Sun. Badly. Exercise of sorts.

Back into it next week.

Galway Half Marathon

First place in a time of 1:11:54!

I nearly missed the start and lined up just as the gun was about to go. Settled into the front group with the ultra guys and a nice flat start with the first mile passing in 5:18. Feeling pretty good and although I hadn't slowed, about 4 or 5 ultra runners soon picked up the pace and started to gap me. I was left running with a Japanese runner who was also doing the 50km with no other half marathoners in sight. That's how it stayed really for the rest of the race - me running with the Jap, slowing ticking off the miles.

A tough course with some sharp uphills and drags - difficult to get into a rhythm. By 10 miles I was looking for the finish. The hardest part was the trip up and down the jetty where the return section was running straight into the wind for about 500m. Anyway, I gritted out the last few miles and despite thinking that I was slowing a lot, that wasn't really the case. I approached the city and the final section around the docks and crossed the finish line in 1:11:54 feeling pretty happy with myself.

So that's almost a 2 minute PB. Very happy with the time - especially on that course. A lot of runners were way slower than what they expected - ranging from 1 to 4 minutes. So that makes it all the more pleasing. I'd put it down as a similar course to the Sydney half in May in terms of toughness. I won by over 1 minute, then a big gap to 3rd place:

http://www.galwaycitymarathon.com/news/156-marathon-results

That's 84.3km for the week. The biggest result so far in my running "career". And a few Euros in prize money for doing something you enjoy. Wow.

Mile splits were:

1 5:18
2 5:19
3 5:26
4 5:43
5 5:21
6 5:34
7 5:22
8 5:39
10 10:57
12 11:01
13.1 6:14

The Rest Day

Nothing today on the exercise front. Except study for my next (last) exam on Wednesday.

My thoughts turn to tomorrow's half. The weather forecast is good and I'm in great nick so I'll go with:

A goal - sub 72 minutes
B goal - sub 73 minutes
C goal - sub 73:35 (current PB)

Go out hard and hang on. Hopefully run with some of the ultra guys. Looking forward to it.

Friday

A very easy 7.0km run in 32:04. Knee a little sore so I'll pop some anti-inflammatories so it settles down. Should be okay.

Thursday

Today was a little taste of half marathon pace. After a 3.8km warm-up, I ran 3.4km at target pace (sub 3:30/km), then finished with a 3.4km warm-down. All up 10.6km in 44:19.

I wouldn't call the pace comfortable or cruisey. Umm, please let me be right for Sunday.

An easy jog tomorrow - then I'll rest up on Saturday.

Wednesday

My normal local run which I completed in 58:54.

Not long now...

Tuesday

Out to the track for something different. I did my 3.2km warm-up loop on the grass. Then the session went 4 x 400m on the track with 30 seconds recovery. Then 2 minutes recovery followed by a 15 minute threshold run on the grass. Then a further 2 minutes recovery and back to the track for 4 x 400m off 30 seconds. I finished with a 3.2km warm-down.

The 400 times were:

73 / 71 / 71 / 72 and 73 / 71 / 70 / 69

I didn't feel great - the cold has taken the edge off me. Hopefully I'm right for Sunday.

A total of 13.8km for the day.

Monday

My usual route of 14.4km in 1:00:51. Nice and easy.

I seem to have developed a bit of a sore throat and cold. Typical...

Oughterard 10km

Yes, I struggled with the pronunciation also. Moving on.

I dropped the kids at the out-laws and arrived in good time to register and do my warm-up. I ran the first 2.5km of the course to get the legs moving, then doubled back to the start area. My initial thoughts cannot be repeated here. Lots of rolling hills.

We started a bit late, but were soon underway. For the first 500m I was running side-by-side with a GCH teammate - Barry. As we made the first turn up over the bridge, I took the lead and continued to push the pace. The first km came and a quick glance at my watch showed 2:54. That can't be right, so I moved on. Then the hills started. Lots of them. I was trying to keep the legs moving but it was difficult to get into any sort of rhythm. The second km split showed 3:44 - I didn't think it was that slow but hoped the 1km was short which would mean I was averaging just under 3:20 pace. Battling on behind the lead police car, I was still going mainly up, but not as steep as before. The 3rd km was timed at 3:33 which felt about right. Still more long drags and by 4km (3:30) it seemed to flatten out. Then it went steep downhill. This felt a lot better and the legs were now moving nicely, and despite running quick, you could almost take a bit of a breather. The 5th km of 3:08 meant that at halfway I was 16:48. Time to push on to the finish.

By this stage I imagine I had opened up a good lead. So it was a case of racing the clock. The 6th km was also quick (3:14) which highlighted another downhill section. As we approached 7km things had flattened out again, as we had almost reached water level. So I was hoping the final stretch would be mainly flat. The 7th km of 3:16 showed I was still travelling nicely. Then it started raining. And got quite windy. Straight at me. Not good. Keep working hard was all I could do and by 8km (3:24) I had slowed a bit and was looking forward to seeing the finishing line. There were a few little hills to contend with, nothing too bad and by 9km (3:24) I was kicking on towards the finish. The last km we ran back up into town and I crossed the finish line in 33:24 so a 3:17 last km.

Pretty happy with the race. Yes, it is a tough course. On a par with the Lane Cove 10km, but once you get through the first 4km, it was a good finish.

Finished up with a 2km warm-down then had to dash home to pick up the kids. Another victory for the old boy. This has set me up nicely for the half next week.

17km for the day and 96.4km for the week.

Nowt

Easy rest day today. Both kids struggling and only managed a few hours sleep last night. All good though. Eating lots today and no beers in the fridge to tempt me.

Tomorrow's race is a tough 10km. Everyone I've spoken to have said there are lots of hills and not a course for a quick time. So I've set myself a target of sub 34. Watch this space.

Easy Friday

Well that was the plan. Ran my normal 14.4km and it was very windy. I received the benefit of the strong wind and by the first checkpoint (2km), I was on track for a quick time despite not pushing it. From there on I was cruising - I had to work a few sections running into the wind but that's good for strength.

All up the 14.4km was covered in 57:42 so that's 4 minute clicks.

Rest tomorrow then race on Sunday. I have the kids this weekend as Marion is visiting her sister in Dublin. It could be a long weekend as they both have colds!

Half marathon pace

Today's session was to run a few efforts at half marathon pace to get used to it. Should feel nice and easy, etc, etc.

After a 4.6km warm-up, I had a section of road marked out that I thought was about 3.2km. So I was aiming to run this in about 11 minutes. Wrong, I ran hard and stopped after 12 minutes. A little dumbstruck as it felt like I was running really hard. I then ran 1.6km easy, doubling back halfway to run the same effort as before in the opposite direction. Again I ran hard, returning to the start point in the same 12 minutes. After a 4.6km warm-down, I was back home and checking what I had actually run on MapMyRun...

It turns out it was 3.4kms for each effort, which is 3:32/km pace. A little worrying as I was running hard, not even at target half marathon pace, and certainly not at a pace I could maintain. I'll put it down as a bad day and move on. Must be tired.

So all up 17.5km for the day.

MLR

I got a bit of help with my plan in the lead-up to the half. Today it had me down for 75 minutes easy. Again, the window for running was the evening as I played golf around lunchtime (poorly in atrocious wet conditions - we pulled the pin after 8 holes).

The run was 3 loops - 5km, 9km and 3km. All up 17.1km in 1:13:56 (4:19s). Did not feel good today. Legs were sore and the knees were giving me a bit of grief. I'm looking forward to freshening up for the half next week...

Mile reps

More reps which are suited towards the half/full. After a 3.2km warm-up I did 6 x 1 mile (4 laps of the track) off 1 minute. I finished with a 3.2km warm-down.

The times were:

5:10 / 5:10 / 5:09 / 5:08 / 5:08 / 5:01

Happy enough with them. The legs felt heavy on the last couple but that wasn't reflected in the time. A tough session by yourself so pleased to have this one in the bag.

Back to easy

My normal 14.4km in 59:51.

Long Enough

It was Maeve's christening today so my window for running was the evening. After lots of food and a few glasses of wine in the afternoon I wasn't looking forward to this. Anyway, I started with a new 5km loop (the Claregalway 10km course) which was tough. Then I followed up with my normal 9km and 5km loop. All up 19.4km in 1:26:57 (4:29's). Almost dark by the time I finished this run at nearly 9:30pm.

So that's 94.6km for the week. A good week with a new PB. Happy with that. Bigger things just around the corner.

New PB!

Managed to organise a lift to Tullamore for the track 5km. It was about an hour and a half drive - a long way to go for a 5km!

There was a lot of hanging around. We arrived at about 12pm and I wasn't racing until 4pm. Still a good chance to meet some new people, and watch some pretty good athletics in the process.

At about 3pm I did a bit of a warm-up. Then I made my way to the start area. A few strides and soon we were under starters orders. The first lap was a real mess. I had to check my run many times as we all strived for our positions. I settled mid-pack and was a little disappointed with the time for the first lap of 76 seconds.

After that, the pace started to pick up and sure enough the gaps started to emerge. I worked my way up a few places into 4th overall and concentrated on each lap and not getting gapped. The pace was now up to 71 second laps which felt tough but manageable.

The same mind games as always with these races. Knowing full well how many laps you have left but always disappointed when you see the actual proof on the lap board. I wasn't wearing a watch so don't have splits but I was told that at 3km I went through in 9:05. That was good. Only 2km to go...

I was still in 4th but it was getting really tough. The 3 lead runners had found another gear, whilst I was red-lining. I was overtaken at this point by another runner so my battle was to try and hang on the back of him. This went on for a few laps and I think I went in front again, but with 2 laps to go I was overtaken a second time. I wanted to lift the pace for a quick finish but it wasn't happening. I think I managed to surge a little the last 200m but I could not close the gap on the runner in front. So I finished in 5th overall and was told my time was 15:14. My first PB on Irish soil (or track to be more exact).

Very happy with the run. Conditions were perfect and it was a good race. I'm sure the 3 leaders were under 15 so not too far in front. These are some of the best runners going round in Ireland at the moment so nice to be mixing it with them for a while.

I finished up with a good warm-down. All up 11km for the day.

Rest

No exercise today. I'm hoping for a good run and I've set myself an ambitious target of sub 15:20 for the 5km. For that to happen I need the pace to be on from the gun. It would be nice to go through 2km in around 6 minutes, then try to hang on. I have the strength but need to see where I'm at speedwise. Hopefully we get good weather (no wind).

Mo ran low 7:40s for 3km tonight and didn't win. That pace is illegal...

Thursday

My normal 14.4km route in 58:11 (4:02s). Last nights run was a distant memory and today it felt really easy. How that can happen I'm not sure. A PB for the run though I've never really pushed this loop. I'm now focusing on the 5km on Saturday so I'll rest tomorrow in an effort to freshen up.

MLR

I met with Brian to run the upcoming half marathon course. We started at Dangan and had to run 1km to get on the course. Then we ran the loop and finished with 1km back to Dangan. All up 23km in 1:50:10. Not quick in the slightest. To be honest I felt awful in this run. Low on energy, and couldn't wait for it to be over. Not many positives in regards to the course either - it's pretty flat with a few drags here and there. Not very inspiring. I may change my opinion if I run well on the course in a few weeks time!

400m reps

Out to the track for 15 x 400 off one minute. After a 3.2km warm-up, I was straight into it. The weather was glorious and despite the dread associated with this type of session, I found it to be not too bad. My times were:

70 / 69 / 69 / 68 / 67 / 68 / 68 / 68 / 67 / 67 / 67 / 67 / 67 / 67 / 65

Good to see them get a bit quicker through the session - and a little quicker than when I last did this session 2 weeks back. I have to say I think I could have pushed them a little bit harder but I'm not one for getting myself into the vomiting state. Not through running anyway.

Finished up with a 3.2km warm-down. Great session. I seem to be running really well at the moment. I'm pretty fit and also in form. Looking forward to cranking out a good 5km on the track this Saturday. A PB is wanted.

Easy Monday

My usual 14.4km route in 1:01:56. A bit slower than recent times but took it really easy.

Slow and Long

Met with Paul at Dangan and after a 15 minute warm-up, we ran down to the cathedral to meet some other GCH runners for the normal 9am start. There was a group of 12 or so. Not running at quick pace, just a nice pace to get to meet the other runners and have a chat. We did the normal 11.5 mile loop back to the start, then we headed back to Dangan. All up the run was 2:14:11 and I estimate a total of 28km. Not a quick pace but perfect after the race the night before.

So that's 101.2km for the week. Nice to crack the ton with a days rest. My left knee seems really good at the moment - strange - when you consider the bigger kms I am running.

I've decided to knock the August marathon on the head. Instead I will run the half. This will give me the best chance of running a quicker time in Dublin. And that's what my #1 goal will be for 2010. Is sub 2:30 in the marathon a possibility? Watch this space to find out.

The Streets

I felt really good all day. Despite not being a fan of the evening race (best to get it out of the way in the morning), I was feeling full of beans. No excuses at hand. This was strange - I prefer to feel not good as this is a sign I will run well. Perhaps I'm reading too much into all this.

Anyway, drove into Galway and parked a good 3km from the start to allow a decent warm-up. I spoke with a few fellow Harriers down at the start area and soon we were lining up at the start. I was right at the front and soon we were under starters orders.

The gun fired and I expected the guns to push the pace straight away. No, I was leading the entire 2,000+ field! I felt very uncomfortable and after about 200m my thoughts were that something was not right here. Perhaps I could win this...

That thought was quickly erased when the Dublin runners decided to start running. By the 1km marker (3:10) a few guys had gone off the front and I was left to concentrate on my own race. We ran through the city, past Eyre Square and then out of the back of the city (unfamiliar ground for me). The road was dead flat and with cool weather/no wind conditions were pretty perfect. I missed the 2km marker and was having a battle with 2 other runners. We hit 3km in 9:35 so still quick. I was feeling okay - not out and out red line but at the same time, still conscious that there is a long way to go. By 4km (12:39), I had edged past the other 2 runners and I was pretty confident that I was in 6th position.

I could see 2 other runners in front and despite my best efforts I wasn't closing any gaps. At the same time though I seemed to be gapping the runners behind. At 5km (15:57) my thoughts had turned to hanging on. We had a nice downhill section for 200m or so before the final 2.5km for home. This was run into a slight headwind (not typical) and by 6km (19:11) I was looking for the finish line. A slow 7th km of 3:21 had me nervous but I managed to pick up the pace when I got a sniff of the finishing chute. A final 400m "sprint" and I crossed the line in 25:38. Still not closing on the runner in front but nonetheless a great run. Very happy.

It turns out I was first Galway athlete to cross the line. Plus there was a few Euros prize money. And Galway finished 2nd in the team category. At the presentation I got a bigger cheer than the winner. Honest!

McMillan says I am now in low 32 minute shape for 10km. Wow.

I did a 3km warm-down. After arriving home a few beers was called for. Okay, not as good as racing the City to Surf but nonetheless a great day.

Ramblings

Okay, no running today. Though I did buy myself a nice new running jacket in preparation of colder/wetter weather to come.

So what can I expect tomorrow night in the "Streets of Galway 8km?" Course conditions will play a big part though I'm told it's traditionally a flat/quick course with the wind at your back for the last 3km or so. To be honest, I'll be happy to run around the same time as I did at Headford a few weeks back (26:08). If I break 26 minutes I'll be very happy but wouldn't be surprised if it's 26:30. We shall see. It will be a crackerjack field with all the guns arriving from all over Ireland. To make the top 10 will be good going so that's my target.

Another easy one

My usual 14.4km in 59:52. That's the same run now 3 times in 4 days...I need to start doing some different stuff.

I will rest-up tomorrow in preparation for the big race on Saturday.

6 x 4 lappers off a minute

Drove to the track for a tough session. I did my 2 mile warm-up, then started my session of 6 x 4 lappers. I allowed myself 60 seconds recovery which is not long....to be ran at 10km speed which I calculated should be around 5:12 for each effort (78 second laps or 3:15 per km pace).

Actual times were:

5:13 / 5:12 / 5:11 / 5:11 / 5:09 / 5:07

Was pleased with that - it was a swirling wind so you had to keep working different sections of the lap to keep the pace up. Also good to get them slightly quicker as the session progressed - despite feeling a little out of sorts today. There was certainly nothing in the tank come the end.

Finished up with a 2 mile warm down. So a total of 10 miles in old money or 16kms if you prefer.

Tuesday

Ran the same session as yesterday. Felt really easy - a little drizzle and nice and cool. Time was 58:30 which I think is my quickest time for this route. That's 4:04 per km for an easy run...

Monday

I did my 14.4km circuit after the weekend "rest". The weather was wet but not too much wind. The run didn't feel too bad. A time of 59:47. I need to put in a few big weeks if I'm going to run the marathon at the end of August...

Friday to Sunday

No running. Zilch. Instead I was on the lash with my old man. Three big evenings on the drink. Friday at the races followed by a trip into town. Saturday was an evening in Oranmore. Sunday was a meal at the local hotel followed by another trip into town. The Guinness doesn't give you too much of a hangover - it was more the lack of sleep. I need to get back into training the next few weeks to burn off the zillion calories I have just consumed...

A total run distance of 59.2km for the week. Nice to have a break. I feel refreshed - not.

Track Thursday

3.2km up and down. With 15 x 400s thrown in the middle on the track with one minute walking recovery.

Times were:

69 / 69 / 69 / 68 / 69 / 68 / 68 / 68 / 68 / 69 / 68 / 68 / 68 / 68 / 67

Another toughie in the bag. A little quicker than when I did this session a few weeks back - maybe a second a rep. Now it's time to meet my Dad at the airport and head out for a few pints...

A total of 13km of running.

Same old

Same run as Monday. This time covered a little slower in 1:02:39. It will do.

Track Tuesday

A 3.2km warm-up at Dangan, followed by 10 x 1km reps on the track. Finished off with a 3.2km warm-down. I was taking 200m walk/jog recovery between efforts which was around 80 seconds.

Times were:

3:16 / 3:15 / 3:15 / 3:17 / 3:15 / 3:15 / 3:14/ 3:14 / 3:08 / 3:02

Pleased with that as it's a tough session - especially by yourself. Dropped the hammer a bit in the last couple of reps. It felt pretty good. All up 17.4km of running.

Start of a new week

The Claregalway 14.4km route in 1:01:42.

Sunday and Darts

I was considering the track this morning for some long reps but that didn't come off. Instead it was a lunchtime run with a tempo effort thrown in.

After a 9km warm-up, I ran the 5.0km loop as a tempo (it's actually 4.99km according to MapMyRun). I took the warm-up really easy (41:18). It was very humid today (!!!) and my legs were a little heavy (read a lot heavy) after yesterday's long run. I was wearing my heavy runners and with a few hills I had set myself a target of 18 minutes. Well the actual time was 18:01 which I was pleased with. How many excuses were in there?

So the big news is that after today's 14.4km I have covered a total of 116km this week. Biggest week since records began - not that I had run bigger before records began. An injury or a big PB is just around the corner of the next corner.

I watched the final of the World Matchplay darts tonight. The Power was awesome. If I had my time again I would have given this running malarkey away and "focused on me arrers". These guys get paid for getting pissed and hitting some red bit. Plus Alex Higgins passed away. Another one of my idols. That exhibition match I watched Higgins play at the Inn off the Park in Middlesbrough is something I shall take to my grave. Pure genius.

Long Run

7 pints last night. Not feeling 100% but mainly just tired due to the 2am finish...

Met up with the 2 x Brian's at Dangan at 8:30am. Weather was again poor - rain and more rain. We were running laps of Dangan - 2 miles. We did 7 laps then one of the Brian's pulled the pin. We then did an extra road loop, upping the pace a bit to clock up a total running time of 2:18:39.

I did have to stop after an hour for a quick pit-stop. The Guinness may give you strength but it also gives you other things...

I estimate 30km for this run. Another long run in the bag.

Same as yesterday

Today it felt really easy. The same 14.4km but from the get go it was like I had the wind behind me the entire time. The time was 58:46 so I make that 4:05 per kilometre. I really need to make the transition to miles as they are mainly old skool over here but that's an aside. What a run. It's a magic feeling when the effort level is commensurate with 5 minute clicks but it's actually nearly a minute quicker.

I'm out tonight for a few pints of the black stuff. Will try and take it easy...

As they say in Ireland "Tursday"

A run round my favourite route in Claregalway - the 14.4km.

Nice and easy in a time of 1:01:40. That works out to 4:17/km. Even on my easy runs I seem to be running much quicker than I normally would. Is that a good thing? The effort level seems the same so I'm assuming it is. Perhaps my economy is improving.

No Race!

The race was postponed due to a funeral so it was back to Dangan for a fartlek session.

We were split into groups of equal standard and in my group I had Paul and Gerry. We could each take it in turns to control the effort for between 30 seconds and 5 minutes. I should add at this point that the weather was dreadful - raining and windy - typical Galway!

The fartlek was to last 40 minutes and during that time I was in control for 3 efforts. So it was 3 x 5 minutes from me. Not a bad session, tough in places - especially running into the wind where it felt like you weren't moving.

With a 1.6km warm-up, and 2km to finish with, plus 10km for the fartlek, I'll put this down as 13.6km all up.

Tuesday Easy

I did the 9.6km loop today. I felt really good and it was one of those runs that felt really easy - as if you had someone pushing you along. Time 39:11 so that's 4:05 kms.

It started to rain towards the end of the run - I'm going to have to get used to that!

I'm going to run a local 5km race at Maree tomorrow. Another chance for a good hit-out.

MLR Monday

I'm going to try and crank up the kms this week. So a longish run today whilst the kids are at the play centre. I ran into Salthill, along the prom, through the city, up by the river to Dangan, then did a loop there. Then I ran the same route back in reverse. The time was 1:28:29 and with the aid of MapMyRun I would estimate 19.6km (conservative). That's 4:31/km pace.

New shoes today - I ran without my orthotics and got a blister which I could feel for the last half an hour. That aside, a very enjoyable run.

Athlone 5km

I drove out to Athlone which is about an hour from Galway. I got there in good time and ran a 2.5km warm-up where I felt awful - I think I was still struggling to digest my lunch....

The race was scheduled for 4:05pm and luckily I didn't do a longer warm-up as we were called to the start at about 3:40pm. They were going to run both the premier league and 1st division races together - that was a good thing as I wanted a good race.

The race was soon underway and one bloke went straight off the front leaving a group of 7 or 8 chasing which I was one - just sitting at the back. The laps were ticking down and we went through 1km in 3:06 so quick but not electric. As the race progressed the group slowly started to whittle down. The next km was also covered in 3:06 and the guy out front was slowly being reeled in...

By 3km (km split 3:07) I'd say the group was down to 4 and the leader had been spat out of the back. I was still feeling good and it was about this time that another runner made a break. I sat in with 3 other runners and could feel the pace slowing a little. Sure enough, a 3:09 km proved that - time for a final push to the line.

The leader had opened up a nice lead so I was racing for second. I went to the front of our group with 2 laps to go and focused on running hard. On the last bend for home I tripped over the curb and stepped out of lane for a few metres but recovered well to finish in 2nd in a time of 15:27 (last km 2:59). Happy as with that run as I will still a little sore from Thursday's race. Again it left me thinking that I could run a good bit quicker.

After a 2.5km warm-down it was back to Galway. Although I didn't win the race I secured maximum points for GCH as I was running 1st division and the winner was in the premier league. So, only 2 seconds slower than my PB in a race I don't feel I really nailed. There will be more to come I'm sure.

A total of 71.6km for the week.

Top of the Morning!

A long time between drinks - so what has been happening?

Just settling into Irish life. A new house and car, exams, job hunting, and plenty of running. I'll focus on the running as this is after all a running blog.

Well, I've currently got a 100% race record here in the Emerald Isle. I've raced 3 times and secured 3 wins. The first was a new local 5km race at Monivea where I broke the tape in 16:28:

http://www.athenryac.com/monivea-5km-result

The race itself was a good hit-out and I wasn't really sure what to expect as I hadn't raced for a while. I took the lead just before the 1km mark and it was a really uncomfortable feeling not having anyone to chase. The first half of the race was on the road with the second half being a more technical trail run through the forest. I kept looking back expecting someone to overtake me and I also had the added worry of not taking a wrong turn. Needless to say I loved the course - my first ever road race win after racing for over 10 years!

The second race I won was a bigger race at Headford - an 8km race which is a distance I had not raced before so a guaranteed PB! I had been training pretty well with some solid sessions under the belt so I was expecting a good run. I took the lead from the gun and was never challenged. The conditions were wet - especially the last km or so where the rain became torrential. That didn't dampen my spirits and I was pleased with the time of 26:08 which was a good 30 seconds quicker than I was targeting:

http://www.headford8k.com/Headford8k/Home_Page.html

I backed up the next day with a long run and I pulled up a bit sore with a slight thigh strain. I knew I was pushing my luck having been running close to 100kms per week which is much higher than I would normally run. After a few days licking my wounds I decided to try a 10km track race with the aim of "taking it easy". After the warm-up my leg felt okay so I went into the race thinking I'd run a solid 35 minutes as a good session. That's pretty much what happened...for the first 2km which was covered in 6:56. Then the pace cranked up and I decided to sit on the lead runner. The next 2km was covered in 6:30 and I still felt okay. The pace then slowed a little with the middle 2km ran in 6:35. The next 2km passed in the same time and after all this time running in second place I decided to try and hit the front with a few surges. This went on for a few laps and a small gap started to open up. With 2 to go I ran pretty hard and was surprised to take the win in a time of 32:45 (last 2km in 6:09). The 5km splits were 16:41 and 16:04 so a big negative split. I think that's my 3rd quickest 10km of all time and left me wondering how much quicker I maybe could have gone if the pace was on from the gun. Here are the results:

http://www.athenryac.com/galway-10000m-results

So I'm not running any quicker than I was in Oz but I've started to win a few races. It's a bit embarrassing to be honest. In a strange way I much preferred being the one doing the chasing as it constantly spurred you on to keep training hard.

So what are the long-term plans? Depends on work. I'm tentatively targeting the Galway Marathon on August 29th but I'm a little underdone distance-wise. That's probably not a bad thing. If that goes well I may then focus on the Dublin marathon on October 25th for a serious crack at a quick time. There's no doubt I'm running well at the moment so I just need to focus on staying injury free and a few PB's along the way will get my confidence up and get me believing that quicker marathon times are still possible.

Here's a quick summary of my weekly distances since arriving in Ireland:

w/c 17th May 18.5km
w/c 24th May 51.1km
w/c 31st May 88.8km
w/c 7th June 72.2km
w/c 14th June 40.6km
w/c 21st June 77.3km
w/c 28th June 103.6km
w/c 5th July 95.4km

I should add that I've joined the Galway Harriers and they have been a very friendly and welcoming bunch. A good track out at Dangan and some excellent training grounds:

http://www.galwaycityharriers.com/

My next race is tomorrow. I'm representing the club at a track meet in Athlone. I won't win this race that's for sure as the standard is red hot. It's a 5km race so 12.5 laps of red lining. Looking forward to it - lets hope the weather is dry and not windy - that's as good as it gets over here! Sub 16 should be possible though I'm still a little sore after the 10km on the track a few days ago. A 15:30 would be a great run. Update to follow...

Sydney Morning Herald Half Marathon

My last race in Oz. I was going to enjoy it. Up early and met Irish Paul in Milson's Point. I changed into my new K-Swiss gear and we jogged across the bridge to the start. I chatted with a few of the regulars at the start line and soon we were underway.

I was going to try and stick with the silver fox. It's a quick start with the downhill at Hunter Street and I was just focused on getting into a decent rhythm. I didn't see any km markers until we were looping back onto George St at the bottom of the Rocks. I was slightly alarmed when the 5km marker showed 16:29. By this stage the silver fox had already gapped me and I was left to run my own race.

Coming up Hunter St the first time I was joined by the lead female who looked very strong. I stuck with her for most of LMC but she pulled away from me on the final climb leading up to the cathedral. The 10km marker showed 33:56 so I was well ahead of schedule and was feeling okay.

That said, I started to struggle on the second lap. I was slowing slightly and I could see runners in front of me moving away into the distance. The section down Hunter St was okay, as was the section at the back of the Rocks but the last slog up Hunter St, and all of LMC was a real drag.

At 20km I was 1:09:38 so my second 10km was 35:42. Very disappointing. But a final push in the last 1.1km got me to the finish line in 1:13:34 (24th place). During this section I was overtaken by a couple more runners...

So a 14 second PB. Not the time I wanted but you can never be too despondent after running a PB. There is definitely more to come! I need to find a flatter course as I have nothing to offer on the hills.

Lots of fun post race. Straight into the Mercantile for numerous beers with the Mingara boys. Then home for a few hours and back into the Rocks in the evening for the Hero of Waterloo and plenty more booze with the lads. A great day.

Looking back I basically ran the half on 10km training. With some longer stuff I'm sure I'm capable of breaking 1:12. That will be my goal for the remainder of the year. We shall see.

I'll be offline for a while but I'll soon provide an update when I find my feet in the Emerald Isle. TTFN.

Saturday

No running again today. I'm well tapered for this race!

Feeling tired at the moment. I'd love a few nights decent sleep. I'm not that confident tomorrow. I'll take it out hard and see how that feels. All going to plan 'll go through 10km in low 34 and hang on until the finish line. I'll be happy with anything under 1:13:48! The hills are going to hurt.

Enough random ramblings. Time to feed Maeve and go to bed.

Friday

A quick visit to the gym. I decided to give the new K-Swiss flats a try doing some uphill efforts.

2km warm-up, 4 x 500m at 3.0 degrees gradient @ 3:43/km with 500m recovery, then 2 km to finish with. An 8km session in a total time of 32:53. Felt pretty comfortable and the shoes seem okay. As light as a feather.

Thursday

Rest. No time for running. Too much going on with the move and study.

Update

Lots to do with the upcoming move and exams. A quick update for the Blog:

Fri: 10km easy in the gym 43:13
Sat: Long run from Pymble to LCNP and back. Total 21.4km in 1:36:07
Sun: Rest. It was our leaving drinks the previous night and I was in no shape to do much at all today...

Total 87.8km for the week.

An easy week scheduled this week before the half on Sunday:

Mon: 7km easy in the gym 30:30 and massage in the evening
Tue: Rest
Wed: 1km warm-up, 5km tempo @ 3:43/km pace, 1km warm-down.

I picked up some new K-swiss racing flats today for the half. I will try them out on Friday. Only 6 more sleeps in Oz...

Something Different

No car so I couldn't get to Rotary Park. So had to go local...

I ran down Bobbin Head Road until I found a park. The warm-up was 4.5km in 20 minutes.

I was running wide around a football field. I did one lap as a warm-up and to mark out my route. I started with a 4 lapper, with one lap recovery. Then 3 laps, 2 laps and 1 lap - again with a lap recovery between efforts. I then repeated the set for a second time with a lap recovery to finish. All up that's 29 laps (1+4+1+3+1+2+1+1+1+4+1+3+1+2+1+1+1).

Splits were: 4:23, 3:14, 2:08, 1:00 and 4:19, 3:12, 2:05, 0:58.

Good to see all the times in the second set quicker than the first. I estimate the lap to be 320m so not mega quick running but a good hit-out all the same (it was quite awkward making the sharp turns around the field).

Finished with a 4.5km run home. All up that's 18.3km. I ran in the DS racers again and I'm liking them.

I've been invited to run in the K-Swiss A team for the half. They are providing some free gear which is handy.

Triple Gym

10km easy in 42:50.

Longest Tempo Yet

Gym again!

A 1km warm-up, then an hour's run covering 16.1km (3:43's), then a 1km warm-down.

A tough enough run. To think I've run a marathon at a quicker pace than that. Mind boggling.

Back to the gym

10km easy in 43:06.

More rest

I had two study sessions today so no time for a run.

That's only 46.4km for the week but a good chance to freshen up before a big week next week.

The Asics DS racers are great. My first race in them yesterday and a PB!

NSW State 10km

No car so bludged a lift with Baz.

We got there in good time to pick up chip, warm-up, etc. Bumped into Irish Paul and warmed up with him, Leigh and Irish Tom. Had a good chat, lots of banter; I will miss these races. Estimate 4km.

Lined up at the top of Olympic boulevard and soon we were off. The first km is slight downhill so got a bit carried away and that was reflected in the time as I reached the first km marker in 3:01. Concentrated on keeping the legs ticking over and the 2nd km was reached in 6:11. This was too quick and I was feeling it a lot. Tried to settle down and started to run with some small groups. I should have mentioned the conditions, very good, nice and cool with no breeze to speak of.

By 3km (9:28) I was running at target race pace so with the quick start I had some time in the bank and it was time to stay focused. The 5km marker was reached in 16:08 so that was way
ahead of plan. Just keep it going...

It started to drizzle a little, no problem. The downhill 6th km was a little disappointing (3:19) so that was a sign I was slowing. Plus I was aware that some runners were closing in on me. Sure enough I was soon passed by the Fossil and another guy. I tried to stick with them but didn't quite have it. At 7km my thoughts turned to hanging on. I knew I was slowing but tried to keep the legs motoring. The 8th and 9th kms were gritted out in 3:23's so more slowdown but come the 9th km I knew that any sort of decent last km would be rewarded with a new PB...

A last push up Olympic boulevard and sprinted to the line to finish in 32:49. A 41 second road PB and finally closes some of the gap on my track form.

Splits were 3:01, 3:10, 3:18, 3:19, 3:20 (16:08), 3:19, 3:19, 3:23, 3:23, 3:17 (16:41).

Finished with a 2km warm-down. All up 16km.

A happy bunny. Beer and pizza tonight!