A recovery run. Halfway round and got proper soaked - the rain was Sydney style. All up 15.4km in under the hour. Pace was around 3:50/km.
That's 86.7km for the week. Any week that contains a PB is a good week in my book!
Sunday, June 08, 2014
Saturday, June 07, 2014
Monivea 5km
Fond memories of this race being my first ever win in 2010. Today was my 5th running of the event and I was looking forward to a good hit-out to see how the legs were.
Around 3kms warm-up and then lined up for the start. The course had been modified slightly this year - it was mostly the same route as before but in reverse. They'd also cut-out the loop around the green at the start by adding in another section in the woods.
We started and I hit the lead. I thought I'd give the first km a rattle, hopefully make a break and then keep it nice and steady to the finish. Well that wasn't to be. Through the first km and another guy was still with me. As we hit the forest trail I moved over and let him take up the running. It wasn't someone I recognised so I decided to shadow him and wait for the last section on the road.
The trail is nice and flat but you have to watch your footing and there are a fair few twists and turns. Through the next couple of kms and I could sense that the other guy was working harder than me. That said, I wasn't feeling great myself but I stuck to my plan to attack on the road section.
We hit the road and I stretched out the legs. I felt tired but managed to open up a little gap but it was one of those breaks where you never felt comfortable that you'd done enough. At 4km I was perhaps only 5 seconds in front and I knew the last km was going to be a tough one with a few uphill drags. It sure was a killer run home but I'd saved a little and by the time I could see the finish line I'd done enough and I crossed the line for the win in 15:48.
It turns out the guy in second was over from America and he trains with the Atlanta track club. Just goes to show you never know who's going to pop up at these races. Not the easy win I though it would be and looking back I seemed to be hurting more today than on Tuesday. Happy with the time - my best time here previously was 16:06 so nice to comfortably beat that today. Average heart rate today was 155 with a peak of 162 so I was certainly working out there.
A couple of kms warm-down to give me 10kms for the day. Very enjoyable all round and well done to Tony and all the organisers for a great event.
Around 3kms warm-up and then lined up for the start. The course had been modified slightly this year - it was mostly the same route as before but in reverse. They'd also cut-out the loop around the green at the start by adding in another section in the woods.
We started and I hit the lead. I thought I'd give the first km a rattle, hopefully make a break and then keep it nice and steady to the finish. Well that wasn't to be. Through the first km and another guy was still with me. As we hit the forest trail I moved over and let him take up the running. It wasn't someone I recognised so I decided to shadow him and wait for the last section on the road.
The trail is nice and flat but you have to watch your footing and there are a fair few twists and turns. Through the next couple of kms and I could sense that the other guy was working harder than me. That said, I wasn't feeling great myself but I stuck to my plan to attack on the road section.
We hit the road and I stretched out the legs. I felt tired but managed to open up a little gap but it was one of those breaks where you never felt comfortable that you'd done enough. At 4km I was perhaps only 5 seconds in front and I knew the last km was going to be a tough one with a few uphill drags. It sure was a killer run home but I'd saved a little and by the time I could see the finish line I'd done enough and I crossed the line for the win in 15:48.
It turns out the guy in second was over from America and he trains with the Atlanta track club. Just goes to show you never know who's going to pop up at these races. Not the easy win I though it would be and looking back I seemed to be hurting more today than on Tuesday. Happy with the time - my best time here previously was 16:06 so nice to comfortably beat that today. Average heart rate today was 155 with a peak of 162 so I was certainly working out there.
A couple of kms warm-down to give me 10kms for the day. Very enjoyable all round and well done to Tony and all the organisers for a great event.
Friday, June 06, 2014
Forgetful
Just an easy run today in preparation for the Monivea 5km tomorrow. A 9.5km local loop in just under 40 minutes (can't remember the exact time). I'd say around 4:10/km pace.
The World Cup of Darts started today. A World Cup that England have a good chance of winning (they've won it the last 2 years).
A couple of beers in the evening.
The World Cup of Darts started today. A World Cup that England have a good chance of winning (they've won it the last 2 years).
A couple of beers in the evening.
Thursday, June 05, 2014
Nice
Early morning run with Fintan and Owen. All up 15.0kms on a lovely morning for running. That's 3:58/km pace so a tad quicker than yesterday.
The legs still don't feel great. The plan is to race again on the weekend so no threshold running this week...
The legs still don't feel great. The plan is to race again on the weekend so no threshold running this week...
Wednesday, June 04, 2014
Deterioration
I ran with Fintan to shake out the legs. I actually felt pretty good until the last couple of kms where the tiredness started to creep in. All up 14.8kms in 59:11 (4:00's).
Snooker in the evening. It was the opposite to brilliant. The running has clicked but the snooker has turned awful...to make matters worse the legs got worse as the day progressed. That race must have taken a fair bit out of me.
Snooker in the evening. It was the opposite to brilliant. The running has clicked but the snooker has turned awful...to make matters worse the legs got worse as the day progressed. That race must have taken a fair bit out of me.
Tuesday, June 03, 2014
Tuam 5km
Arrived with plenty of time to spare. After picking up my number I ran a few kms warm-up with John who was looking for his first sub 16. Conditions were windy - but it looked like we get the worst of it out of the way at the start of the race with the benefit of the wind coming home. So not too bad.
All the guys were there - and the usual banter at the start line. The horn suddenly sounded and I got a terrible start. That probably wasn't a bad thing though as it gave me a bit of time to settle into my running. There was a group of half a dozen or so at the front, and none of us were prepared to take it on running directly into the wind. At the km marker I checked my watch (3:13) and I wasn't happy with the split so I made a split second decision to drop the hammer. I took off like a scolded cat running flat-out with the benefit of some downhill sections and I immediately broke away. I ran hard up to 2km with a split of 2:49 and then there was the realisation that I still had another 3kms to go...
The third km was good ground but all gradually uphill. It felt tough going and I guess I'd paid for the huge burst in the previous km. At 3km (split 3:13) and feeling a little better I started to lift the pace again as the road flattened out. As we approached the main road there is a very nasty 200m climb up to the 4th km (3:10). From there on it's a lovely run home - downhill or flat. I really attacked the last 500m and crossed the line for the win in 15:23 with a 2:57 last km. New PB!
Some great times out there tonight - congrats must go to John and Owen who both broke 16 for the first time and I knew many people ran their quickest times of the series so well done if you clocked a new PB. I'm delighted with my own performance but I know there is still more to come. It may be time to get on the track to see if I can get close to the magical 15 minute barrier...
Here are a couple of photos - one just after the start and one of me approaching the finish:
All up 12.5kms with warm-down. A couple of beers to celebrate when I got home as you never know when a PB could be your last!
All the guys were there - and the usual banter at the start line. The horn suddenly sounded and I got a terrible start. That probably wasn't a bad thing though as it gave me a bit of time to settle into my running. There was a group of half a dozen or so at the front, and none of us were prepared to take it on running directly into the wind. At the km marker I checked my watch (3:13) and I wasn't happy with the split so I made a split second decision to drop the hammer. I took off like a scolded cat running flat-out with the benefit of some downhill sections and I immediately broke away. I ran hard up to 2km with a split of 2:49 and then there was the realisation that I still had another 3kms to go...
The third km was good ground but all gradually uphill. It felt tough going and I guess I'd paid for the huge burst in the previous km. At 3km (split 3:13) and feeling a little better I started to lift the pace again as the road flattened out. As we approached the main road there is a very nasty 200m climb up to the 4th km (3:10). From there on it's a lovely run home - downhill or flat. I really attacked the last 500m and crossed the line for the win in 15:23 with a 2:57 last km. New PB!
Some great times out there tonight - congrats must go to John and Owen who both broke 16 for the first time and I knew many people ran their quickest times of the series so well done if you clocked a new PB. I'm delighted with my own performance but I know there is still more to come. It may be time to get on the track to see if I can get close to the magical 15 minute barrier...
Here are a couple of photos - one just after the start and one of me approaching the finish:
All up 12.5kms with warm-down. A couple of beers to celebrate when I got home as you never know when a PB could be your last!
Monday, June 02, 2014
Not knowing
Easy run today - just my short local loop of 9.5kms in 39:44 (4:11's). Well short of my recovery zone averaging around 125 heart rate. Nice to take it really easy for a change.
Thoughts turn to the race tomorrow. No idea what time I'll run - I'd say I'm in PB shape but the lack of speedwork worries me a little for the shorter distance of 5km. Should be a good crowd with some decent guys at the pointy end which is what you want.
Thoughts turn to the race tomorrow. No idea what time I'll run - I'd say I'm in PB shape but the lack of speedwork worries me a little for the shorter distance of 5km. Should be a good crowd with some decent guys at the pointy end which is what you want.
Sunday, June 01, 2014
Curry #2
Another recovery run. I felt great today and it felt like I was running at a quicker pace than yesterday but that wasn't the case. A total of 12.6kms in 49:05 (3:54's). Average heart rate 132.
Followed by a few beers and a home made curry. I could eat curry every day...
A total of 91.8kms. Not my greatest week - struggled with the 2 threshold runs and didn't hit my target for the km reps. The plan is to race the 5km on Tuesday so I guess that will show exactly where I'm at...
Followed by a few beers and a home made curry. I could eat curry every day...
A total of 91.8kms. Not my greatest week - struggled with the 2 threshold runs and didn't hit my target for the km reps. The plan is to race the 5km on Tuesday so I guess that will show exactly where I'm at...
Saturday, May 31, 2014
Curry #1
Recovery run today - I used the Thursday route and gradually cranked up the pace. A total of 14.8kms in 56:16 (3:48's). Average heart rate 131 so just in my recovery zone (131 to 142).
It wasn't so long ago I'd be happy doing that run in 65 minutes. It's incredible how much my cruising pace has improved the last couple of months.
A few beers in the evening and a home made curry.
It wasn't so long ago I'd be happy doing that run in 65 minutes. It's incredible how much my cruising pace has improved the last couple of months.
A few beers in the evening and a home made curry.
Friday, May 30, 2014
3 x 1km
Early morning massage to free up the knee. A very painful 45 minutes that I won't get back. But in all fairness the leg felt great after.
A big afternoon session - 3 x 1km off 5 (five!) minutes! Again I couldn't make track so it was to be an all out affair on the treadmill. A did a dynamic warm-up which had me running the last 2kms of my 4km warm-up at well under 3:30/km pace. That's to get the heart rate primed and ready for action.
I set the treadmill to 20.0km/hr on a 2% incline and that's where the fun started. The first one was okay but after just one minute it was very hard going. The heart rate peaked at 156. The second one was very patchy - great one minute, awful the next, and the last minute seemed to last an eternity. Heavy breathing at the end and the legs were like jelly - max heart rate 158. The third one I was close to stopping - too many negative thoughts but somehow kept it going and I think I touched 160 on very drunk legs. So better than last week but still not into my interval zone of 162+. So another fail!
Spoke to the coach and I'm still not strong enough for this session. So I have to increase the length of my threshold runs by another 10 to 15 minutes. Insert lots of swear words!
All up 10.0kms for the day.
Out in the evening for a meal with the wife and kids. Fish and chips and a pint of Guinness. That was easily the best part of the day.
A big afternoon session - 3 x 1km off 5 (five!) minutes! Again I couldn't make track so it was to be an all out affair on the treadmill. A did a dynamic warm-up which had me running the last 2kms of my 4km warm-up at well under 3:30/km pace. That's to get the heart rate primed and ready for action.
I set the treadmill to 20.0km/hr on a 2% incline and that's where the fun started. The first one was okay but after just one minute it was very hard going. The heart rate peaked at 156. The second one was very patchy - great one minute, awful the next, and the last minute seemed to last an eternity. Heavy breathing at the end and the legs were like jelly - max heart rate 158. The third one I was close to stopping - too many negative thoughts but somehow kept it going and I think I touched 160 on very drunk legs. So better than last week but still not into my interval zone of 162+. So another fail!
Spoke to the coach and I'm still not strong enough for this session. So I have to increase the length of my threshold runs by another 10 to 15 minutes. Insert lots of swear words!
All up 10.0kms for the day.
Out in the evening for a meal with the wife and kids. Fish and chips and a pint of Guinness. That was easily the best part of the day.
Thursday, May 29, 2014
Record numbers
Five of us this morning for the 6:35am start. Myself, Fintan, Owen, Jason and Sean. Perfect conditions and a good clip - all up 14.9kms in 1:01:12 (4:06's). Job done.
More darts to watch in the evening - no Premier League, this time the Dubai Masters. James Wade played really well but lost 10-9 to MVG. Good to see Wadey back and in good form.
More darts to watch in the evening - no Premier League, this time the Dubai Masters. James Wade played really well but lost 10-9 to MVG. Good to see Wadey back and in good form.
Wednesday, May 28, 2014
More struggling
Hot again, and perhaps tired. Through 10km in around 34 minutes and stopped at 12km in 41:15 (3:26's). Well over a minute slower than the same run last week. Umm.
Snooker in the evening. I played okay - a few breaks, and I was on a maximum for 10 balls (40 break) before running out of position. Next time.
Snooker in the evening. I played okay - a few breaks, and I was on a maximum for 10 balls (40 break) before running out of position. Next time.
Tuesday, May 27, 2014
Struggle St
First threshold run of the week. I didn't feel great from the off - heart rate was running high - that could be due to tiredness, or the heat as it's suddenly cranked up a few degrees. Anyway, it was a struggle and I stopped at 10km in 33:43 (3:22's). All up 14.0kms with the warm-up/down.
Monday, May 26, 2014
Course
I just managed to squeeze a quick run in - 9.5kms in 36:03 (3:48's). All well within my recovery zone.
The rest of the day was spent on a CPR course. A very useful experience and I recommend this course to anyone - the staff at Croi House were excellent.
Sunday, May 25, 2014
Peaking
A recovery run - 11.1kms in 41:45 (3:46's). I was ticking over very nicely so it seems that 3 threshold runs and a speed session in 5 days hadn't taken too much out of me...
That's 95.9kms for the week. Really happy with how things are going at the moment. I'm definitely breaking new ground when it comes to my fitness, and I'm looking forward to testing myself in a race soon.
Nice also to get the new venture up and running!
That's 95.9kms for the week. Really happy with how things are going at the moment. I'm definitely breaking new ground when it comes to my fitness, and I'm looking forward to testing myself in a race soon.
Nice also to get the new venture up and running!
Saturday, May 24, 2014
Mayfly 10km
I was eating breakfast and looking to see what time this race was on thinking it was tomorrow. Wrong - it was today! So a quick change of plan. Talk about poor planning - not a good idea to race the day after a speed session, and perhaps one too many beers last night...
A 45 minute drive to Oughterard for the race. A lovely town on the way out to Connemara. The usual registration and a couple of kms warm-up, and it was time to line up for the start. A nice cutting of a green ribbon just before we were underway to help raise awareness for suicide prevention, and then we were all off and racing.
The plan was to take it fairly handy and try and stay in my threshold zone. The first km was friendly enough, some ups and downs but nothing too taxing. The second km had a big climb, and then a nice downhill. Lots of climbing through kms 3 and 4 and by this time the course was very exposed to the wind. By 4km I had opened up a nice lead, and then the course became much more friendly with a long downhill section.
At 5km we switched direction and the wind was now on the back. The last 5kms were predominantly flat and I was feeling great. I was averaging well under 3:20/km sitting bang in the middle of my threshold zone. I picked up the pace a bit for the last couple of kms but the heart rate still didn't touch 150.
I crossed the line in 33:43 for the win and I couldn't believe my time for the second half of the race (16:20) - especially with the feeling that I had another couple of gears. Happy days.
A couple of kms warm-down, then a burger and a hot dog from the excellent post race BBQ. Then I had to dash to get back to the family! All up 14.0kms for the day.
Here are the splits:
3:15 / 3:28 / 3:41 / 3:42 / 3:17 (17:23) / 3:16 / 3:17 / 3:21 / 3:13 / 3:13 (16:20)
Total 33:43
The only downer is my dodgy left knee but I've learnt to put up with that the last year. Well done to the organisers - another great event on a challenging course! Everyone I spoke to seemed to have fun!
A 45 minute drive to Oughterard for the race. A lovely town on the way out to Connemara. The usual registration and a couple of kms warm-up, and it was time to line up for the start. A nice cutting of a green ribbon just before we were underway to help raise awareness for suicide prevention, and then we were all off and racing.
The plan was to take it fairly handy and try and stay in my threshold zone. The first km was friendly enough, some ups and downs but nothing too taxing. The second km had a big climb, and then a nice downhill. Lots of climbing through kms 3 and 4 and by this time the course was very exposed to the wind. By 4km I had opened up a nice lead, and then the course became much more friendly with a long downhill section.
At 5km we switched direction and the wind was now on the back. The last 5kms were predominantly flat and I was feeling great. I was averaging well under 3:20/km sitting bang in the middle of my threshold zone. I picked up the pace a bit for the last couple of kms but the heart rate still didn't touch 150.
I crossed the line in 33:43 for the win and I couldn't believe my time for the second half of the race (16:20) - especially with the feeling that I had another couple of gears. Happy days.
A couple of kms warm-down, then a burger and a hot dog from the excellent post race BBQ. Then I had to dash to get back to the family! All up 14.0kms for the day.
Here are the splits:
3:15 / 3:28 / 3:41 / 3:42 / 3:17 (17:23) / 3:16 / 3:17 / 3:21 / 3:13 / 3:13 (16:20)
Total 33:43
The only downer is my dodgy left knee but I've learnt to put up with that the last year. Well done to the organisers - another great event on a challenging course! Everyone I spoke to seemed to have fun!
Friday, May 23, 2014
4 x 1km off 3 mins
Well it was time to try and get the heart rate to rocket with some quick km reps. After a 3.2km warm-up I set the treadmill to 2:55/km pace for the first effort. I felt pretty good for the first one, but the heart rate was nowhere near where it should have been (target 162+).
The recovery felt like forever and I cranked up the pace for the second one to 2:53/km pace. Still felt good, although the last 30 seconds was a little tougher - but still the peak HR was way short at around 155.
More of the same - pace now up to 2:51/km for the 3rd. I was definitely blowing a bit harder this time, and I think I got up to around 157/158 - but a fail as far as the session was concerned.
The last one I went up to 2:49/km pace. Again harder still and the HR this time went to 158/159. But still not pushing myself like it was intended.
Lesson learnt - this type of session needs to be done on the track. Or if you do stick to the treadmill then get the incline up. So a bit of a fizzer. I've got some speed though so need to get out there for a race. I may have a look on the calendar to see what's around on Sunday...
All up 11.0kms with the 3.8km warm-down. Then more warming down with a few beers.
The recovery felt like forever and I cranked up the pace for the second one to 2:53/km pace. Still felt good, although the last 30 seconds was a little tougher - but still the peak HR was way short at around 155.
More of the same - pace now up to 2:51/km for the 3rd. I was definitely blowing a bit harder this time, and I think I got up to around 157/158 - but a fail as far as the session was concerned.
The last one I went up to 2:49/km pace. Again harder still and the HR this time went to 158/159. But still not pushing myself like it was intended.
Lesson learnt - this type of session needs to be done on the track. Or if you do stick to the treadmill then get the incline up. So a bit of a fizzer. I've got some speed though so need to get out there for a race. I may have a look on the calendar to see what's around on Sunday...
All up 11.0kms with the 3.8km warm-down. Then more warming down with a few beers.
Thursday, May 22, 2014
Barney
Today it was myself, Fintan, Owen and Sean for the early start. It was cold and damp and a few people - I won't mention any names - had double layered! All up 15.0kms in 1:02:06 (4:08's). Not quick enough to get into the recovery zone but it was nice to take it easy for a change.
A few beers in the evening watching the final of the Premier League darts. My tip Anderson lost 8-7 to Van Gerwen in the semis and was a little unlucky. Barney finally beat the Power to set up and all Dutch final. Thank god Barney went on to win - that MVG is getting on my chimes lately so nice to see him put back into his box.
A few beers in the evening watching the final of the Premier League darts. My tip Anderson lost 8-7 to Van Gerwen in the semis and was a little unlucky. Barney finally beat the Power to set up and all Dutch final. Thank god Barney went on to win - that MVG is getting on my chimes lately so nice to see him put back into his box.
Wednesday, May 21, 2014
Good/bad
12km threshold today in 39:58 (3:20's). Much easier today an went through 10km in around 33:15 and I don't think the HR went above 150 all run. Still getting fitter!
Snooker in the evening and pretty ordinary. Getting worse!
Snooker in the evening and pretty ordinary. Getting worse!
Tuesday, May 20, 2014
10 then 5
10km threshold in 33:35. Wasn't feeling great today - hanging on at the end. More good runs than bad lately so I guess you have to take the rough with the smooth. All up 14kms with up/down.
I watched the 5km race in Claregalway. Good to see Owen take the win in 16:25 on a tough course. Conditions turned out perfect after lots of horrible weather. I'm looking to have a hit-out in Tuam in 2 weeks time so looking forward to that!
I watched the 5km race in Claregalway. Good to see Owen take the win in 16:25 on a tough course. Conditions turned out perfect after lots of horrible weather. I'm looking to have a hit-out in Tuam in 2 weeks time so looking forward to that!
Monday, May 19, 2014
A week with a twist
A recovery run to start the week. Nice to have Fintan for company and we ran the Thursday route. A total of 14.8kms in 58:05 (3:55's). A little surprised it was that quick so a good sign.
The change to the Claregalway 5km course turned out to be a red herring. I still plan to go out and have a look as it's only a few hundred metres from my doorstep.
The twist is that I plan to do a speed session this week. And it will be at a killer intensity. The session is 4 x 1km off 3 minutes and I basically run them at my maximum pace which I'm guessing will be somewhere around 2:55 per km. Sounds like fun.
Sunday, May 18, 2014
Another gallop
Another treadmill threshold run. A total of 12kms in 40:17 (3:21/km). Again I felt pretty good which was a bit worrying as I'd had one too many sherberts the night before. Through 5km in 16:29 and 10km in 33:26. All of these sessions in quite hot conditions and with my heavy clogs on...
All up 16.0kms with the other bits.
That's 100.7kms for the week. A decent weekly total and average pace around the 3:45/km mark. I feel I need to pick a target 10km race now and go all out for the sub 32. If anyone has any suggestions for a race that fits the bill then let me know - quick/flat/good field. And yes I'm prepared to travel!
The initial response to the new business has been very encouraging. So thanks to everyone who has supported me. Some appointments already in the calendar and looking forward to putting a few people through their paces!
Not sure what the plan is for next week. I've heard a rumour that the course for the Claregalway 5km on Tuesday has been changed to effectively remove the nasty hill at the start. Is that wishful thinking or has it been confirmed? I might be tempted to have a hit-out if that's the case!
All up 16.0kms with the other bits.
That's 100.7kms for the week. A decent weekly total and average pace around the 3:45/km mark. I feel I need to pick a target 10km race now and go all out for the sub 32. If anyone has any suggestions for a race that fits the bill then let me know - quick/flat/good field. And yes I'm prepared to travel!
The initial response to the new business has been very encouraging. So thanks to everyone who has supported me. Some appointments already in the calendar and looking forward to putting a few people through their paces!
Not sure what the plan is for next week. I've heard a rumour that the course for the Claregalway 5km on Tuesday has been changed to effectively remove the nasty hill at the start. Is that wishful thinking or has it been confirmed? I might be tempted to have a hit-out if that's the case!
Saturday, May 17, 2014
New Venture
A repeat of the Thursday run. Very windy out there and seemed to be copping it from all angles. Time 58:16 for the 14.8kms (3:56/km).
And the exciting news is my new venture. I am now offering VO2 testing in Galway at my home studio. Here's a link to my Facebook page so please like and share and help spread the word:
https://www.facebook.com/fitnessanalytics
Initially I will be able to provide a treadmill based VO2 test. I will be adding a lactate threshold test at a later date. I'm not sure where this will take me but down the line I would also like to offer the same sports tests on a cycle. As you can see from my blog I have taken to the sports testing and the data it provides in a big way. My revised training and recent race performances have been encouraging and this resulted in a new 10km PB of 32:20 just last month. It works and I'm living proof!
Please direct any enquiries through my FB page or alternatively you can email at:
fitnessanalytics@outlook.com
So that's why I've been doing lots of treadmill running lately as Santa brought me a new treadmill for Christmas!
And the exciting news is my new venture. I am now offering VO2 testing in Galway at my home studio. Here's a link to my Facebook page so please like and share and help spread the word:
https://www.facebook.com/fitnessanalytics
Initially I will be able to provide a treadmill based VO2 test. I will be adding a lactate threshold test at a later date. I'm not sure where this will take me but down the line I would also like to offer the same sports tests on a cycle. As you can see from my blog I have taken to the sports testing and the data it provides in a big way. My revised training and recent race performances have been encouraging and this resulted in a new 10km PB of 32:20 just last month. It works and I'm living proof!
Please direct any enquiries through my FB page or alternatively you can email at:
fitnessanalytics@outlook.com
So that's why I've been doing lots of treadmill running lately as Santa brought me a new treadmill for Christmas!
Friday, May 16, 2014
Repeat of Tuesday
A bit short on time so just the 10km threshold on the treadmill. It was a hot day and I was dreading it a bit but once I got going I felt great. I went through 5km in 16:36 and only slowed a little the second half to reach 10km in 33:27. All well within the correct HR zone. A total of 14kms with the up/down. That's 3 thresholds done this week and I dare say I'll squeeze another one in over the weekend (no plans to race).
A few beers will be had now and then some exciting news for the weekend. Watch this space...
A few beers will be had now and then some exciting news for the weekend. Watch this space...
Thursday, May 15, 2014
The Flying Scotsman
Early morning run with Fintan and Owen. The pace gradually cranked up and we were running sub 4's by the end. All up 14.8kms in 59:04 (3:59's).
Good to see Fintan back after struggling with injury the past couple of months. He'll soon be cranking out the sessions and maybe a return to racing for the Streets?
A couple of beers in the evening watching the darts. The semi-final line-ups have now been decided for next week. I still fancy Anderson to win it...
Good to see Fintan back after struggling with injury the past couple of months. He'll soon be cranking out the sessions and maybe a return to racing for the Streets?
A couple of beers in the evening watching the darts. The semi-final line-ups have now been decided for next week. I still fancy Anderson to win it...
Wednesday, May 14, 2014
Threshold Snooker
14km threshold run on the treadmill in 40:40 (3:23/km). I felt really good today - helped by taking the top off and having the windows open to let some air in. Air conditioning would be nice...
Snooker in the evening. I played okay - highest break 42.
Snooker in the evening. I played okay - highest break 42.
Tuesday, May 13, 2014
Here we go again
I eased back into the threshold runs today - 10km on the treadmill in 33:57 and 14kms all up.
Several people have been commenting that I look lean at the moment. The scales don't really confirm that - I've certainly lost a bit since Christmas. It must be the old muscle weighs more than fat thing.
Out in the evening to watch the 5km in Maree. Great to see one of these races from the spectators perspective. With over 600 people competing, and the same faces around you each week, everyone is pushing themselves hard to try and earn bragging rights and new PB's. It's amazing how much you can lower your time over the course of the 6 weeks and the whole of this series is to be commended. I'm tempted to pop up for one of these races soon!
Several people have been commenting that I look lean at the moment. The scales don't really confirm that - I've certainly lost a bit since Christmas. It must be the old muscle weighs more than fat thing.
Out in the evening to watch the 5km in Maree. Great to see one of these races from the spectators perspective. With over 600 people competing, and the same faces around you each week, everyone is pushing themselves hard to try and earn bragging rights and new PB's. It's amazing how much you can lower your time over the course of the 6 weeks and the whole of this series is to be commended. I'm tempted to pop up for one of these races soon!
Monday, May 12, 2014
Bedfords
Outside loop of 11.1kms in the recovery HR zone. Time 44:20 (4:00/km). The legs felt okay but I knew I'd ran a race yesterday.
Here's a funny video that was shot on the weekend in Highgate at the 10,000m night of PB's. Dave Bedford was pretty handy in his day - an ex 10,000m world record holder!
Here's a funny video that was shot on the weekend in Highgate at the 10,000m night of PB's. Dave Bedford was pretty handy in his day - an ex 10,000m world record holder!
Sunday, May 11, 2014
Tuam Community Games 8km
A windy one. A couple of kms warm-up on arrival and then lined up for the one lap loop of left turns. I had Gary Higgins for company and was looking forward to pushing myself to see if there were any further improvements in my running.
We took off and the start was into the wind. The pace was good and I reached the first km marker in 3:09. Then the first of the left hand turns and with each turn, the wind became less of a hindrance. By 2km I was starting to pull away from Gary and I was feeling pretty good. The course was nice and flat, and I had the lead car to follow. I was maintaining the pace through to 4km, but I was starting to lose a bit of focus in the run up to the 5th km marker. My split seemed very slow and I used that as an excuse to slow down and then backed off for the run home.
We had a brief half mile stretch along the main N17 road through Tuam where we were on the path and I took that really easy. Then another left turn for the last straight-ish mile to the finish. The last km was nice and friendly, albeit into the wind, and I picked it up a little crossing the line in 26:11 for the win.
Here are the splits:
3:09 / 3:13 / 3:12 / 3:10 / 3:25 (16:09) / 3:04 / 3:39 / 3:19
Total 26:11
In speaking to a few guys after the race it seemed apparent that the 5th km marker was probably around 15 seconds long (look at the splits for kms 5 and 6 and I backed off after 5!). So I was probably nearer 15:54 at 5km but even so I wasn't quite feeling right today to really nail it.
A 3km warm-down with Gary where we both get soaking wet due to heavy rain, Then inside for hot drinks and the presentation. All in all I enjoyed the event, but I feel disappointed for the organisers who put on such a good race for it to be so poorly attended. I guess there is always the risk of that happening these days with all the new races that keep popping up and so many alternatives to pick from. Anyway, credit where it's due - they did a great job.
That's 13.0kms for the day and a measly 69.1kms for the week. Back into the old threshold runs next week.
We took off and the start was into the wind. The pace was good and I reached the first km marker in 3:09. Then the first of the left hand turns and with each turn, the wind became less of a hindrance. By 2km I was starting to pull away from Gary and I was feeling pretty good. The course was nice and flat, and I had the lead car to follow. I was maintaining the pace through to 4km, but I was starting to lose a bit of focus in the run up to the 5th km marker. My split seemed very slow and I used that as an excuse to slow down and then backed off for the run home.
We had a brief half mile stretch along the main N17 road through Tuam where we were on the path and I took that really easy. Then another left turn for the last straight-ish mile to the finish. The last km was nice and friendly, albeit into the wind, and I picked it up a little crossing the line in 26:11 for the win.
Here are the splits:
3:09 / 3:13 / 3:12 / 3:10 / 3:25 (16:09) / 3:04 / 3:39 / 3:19
Total 26:11
In speaking to a few guys after the race it seemed apparent that the 5th km marker was probably around 15 seconds long (look at the splits for kms 5 and 6 and I backed off after 5!). So I was probably nearer 15:54 at 5km but even so I wasn't quite feeling right today to really nail it.
A 3km warm-down with Gary where we both get soaking wet due to heavy rain, Then inside for hot drinks and the presentation. All in all I enjoyed the event, but I feel disappointed for the organisers who put on such a good race for it to be so poorly attended. I guess there is always the risk of that happening these days with all the new races that keep popping up and so many alternatives to pick from. Anyway, credit where it's due - they did a great job.
That's 13.0kms for the day and a measly 69.1kms for the week. Back into the old threshold runs next week.
Saturday, May 10, 2014
Walk to the shops
Another run that served little or no training benefit. Half an hour and 7kms later I had gotten a good sampling of the conditions we will probably encounter tomorrow. Yes it was very windy and a touch on the damp side.
A few too many beers in the evening but it's a late start tomorrow (2:30pm) so all should be fine. Sat through some of the Eurovision finals tonight and that's enough to drive anyone to drink. Utter garbage.
A few too many beers in the evening but it's a late start tomorrow (2:30pm) so all should be fine. Sat through some of the Eurovision finals tonight and that's enough to drive anyone to drink. Utter garbage.
Friday, May 09, 2014
Mini Threshold
A 20 minute threshold run today (20:15 to be exact - covering 6kms @ 3:23/km pace). That's it now until the race on Sunday. Looking forward to racing in Tuam and here's hoping we get a break in these wet and windy conditions.
All up 10.0kms with the 2 up and 2 down.
All up 10.0kms with the 2 up and 2 down.
Thursday, May 08, 2014
No darts
Treadmill recovery run. A total of 10.0kms in 38 minutes (3:48's). Legs feel great and I'm putting a lot of that down to the protein drinks. I should have been on these years ago...
I keep missing the Premier League darts. I've recorded it this week so will have to revisit it over the weekend.
I keep missing the Premier League darts. I've recorded it this week so will have to revisit it over the weekend.
Wednesday, May 07, 2014
8 x 800's
Weather still ordinary so ran some quicker reps on the treadmill. I settled on some 800's in 2:24 (3:00/km pace) off a rolling 3.5 minutes (66 seconds recovery). Felt pretty good throughout and nice to get the legs moving with some proper speedwork. Each rep the heart rate was climbing and I think I was up to 157 by the end of the last rep - so well above my normal threshold zone. All up 10.4kms with the 2km warm-up and down.
Snooker in the evening. A good standard it wasn't so the least said about it the better.
Snooker in the evening. A good standard it wasn't so the least said about it the better.
Tuesday, May 06, 2014
Easy week continues
I was planning to go to track but the weather was a tad windy so I took the easy option and ran a repeat of the loop from yesterday. All up 9.5kms in 37:16 (3:55's).
Monday, May 05, 2014
The Jester from Leicester
Start of an easier week. A recovery run to get the ball rolling. A total of 9.5kms in 35:34 (3:45's). That's very quick for one of these runs - it didn't feel that quick so I'm guessing that's a good sign.
Well fair play to Selby. I didn't think he could do it but he somehow found a way to get the Rocket misfiring. Every time he came to the table he was underneath the bottom cushion. Great to see a new name on the trophy and I certainly don't begrudge him the win. World champion, the new world number one and also a new triple crown winner. Well done the Jester!
Well fair play to Selby. I didn't think he could do it but he somehow found a way to get the Rocket misfiring. Every time he came to the table he was underneath the bottom cushion. Great to see a new name on the trophy and I certainly don't begrudge him the win. World champion, the new world number one and also a new triple crown winner. Well done the Jester!
Sunday, May 04, 2014
4 of 4
Final threshold run for the week. Didn't feel as good as Friday but not too bad. All up 12.0kms in 41:00 (3:25's). A total of 16.0kms with the other bits.
Time for some stats. A total of 105.4kms for the week at an average pace of 3:46/km - that's not too shabby. Of that, 50.6kms ran at threshold pace (sub 3:30/km). And that's my 100th running day on the trot. That's probably a record for me!
In summary I'm very happy with how things are progressing. I'm hoping I've gone up a level since my 10km PB so will be looking for a race next weekend to put that to the test.
In the snooker Ronnie is 10-7 up against Selby. I've a feeling this could go all the way. Ronnie is getting a bit bogged down in tactical exchanges and needs to go on the attack tomorrow. That's how I see it anyhow!
Saturday, May 03, 2014
Too slow
A recovery run. Pushed the pace from the off but could never get the heart rate up to where it should have been. I was moving nicely and the legs felt great, but unfortunately not in the right zone. All up 12.6kms in 47:35 (3:47's). Average heart rate 131. That's a sign I'm starting to get fit. Yes, up until now I've been unfit! Certainly in the last couple of days there are some signs that I'm progressing nicely. Here's hoping anyway...
I watched the conclusion of the Selby / Robertson semi. A match of very high quality and Selby ran out winning 17-15. The standard in the last session was superb. Brilliant safety play, incredible long potting, and when either player got in, they were scoring heavily. I can't remember any easy balls being missed. So a Selby / O'Sullivan final. I'd love a close match but it could be one way traffic...
Friday, May 02, 2014
3 of 4
Threshold run. A total of 13.1kms in 45:05 (3:26's). For the first time I actually felt okay today - a lot, lot, easier than Wednesday. Still a tough run but I didn't have that "I need to lie down" feeling at the end. The coach said it would take a few weeks before things start to feel a little easier so I'm hoping that today is a turning point.
I watched the snooker whilst on the treadmill. I say watched it - with no glasses it's very blurry but I could still make out that Ronnie was at the table. A lot.
A few beers to be consumed this evening. It is a long weekend after all. No racing planned - more training and then maybe have a look at the race calendar the following weekend.
I watched the snooker whilst on the treadmill. I say watched it - with no glasses it's very blurry but I could still make out that Ronnie was at the table. A lot.
A few beers to be consumed this evening. It is a long weekend after all. No racing planned - more training and then maybe have a look at the race calendar the following weekend.
Thursday, May 01, 2014
Behave
Early morning run with Owen. Another cracking morning and perfect conditions for running. All up 15.0kms for me in the hour so that's 4 minute clicks on the knocker.
Knee behaving nicely at the moment. I can still feel it every time I run but the pain isn't too bad and is certainly not getting any worse.
O'Sullivan firmly in command of his match leading 6-2 after the first session. Selby 5-3 up against Robertson.
Knee behaving nicely at the moment. I can still feel it every time I run but the pain isn't too bad and is certainly not getting any worse.
O'Sullivan firmly in command of his match leading 6-2 after the first session. Selby 5-3 up against Robertson.
Wednesday, April 30, 2014
2 of 4
Another threshold session. Felt the opposite of good right from the off and the heart rate was much higher than Monday. Pace was slower as a result and boy was I glad when the 45 minutes was up (total 12.6kms in 44:52 = 3:34/km). All up 16.6kms with the usual 2 up 2 down.
Snooker in the evening. I was ordinary but still managed to fluff a couple of chances for a 50 break. Robertson on the other hand was superb clocking up his 100th century on the way to a 13-11 win over trump. As far as I'm concerned he's the only player who could stop Ronnie but I still can't see it happening. So the semi-final line-up is Selby vs Robertson and O'Sullivan vs Hawkins.
Snooker in the evening. I was ordinary but still managed to fluff a couple of chances for a 50 break. Robertson on the other hand was superb clocking up his 100th century on the way to a 13-11 win over trump. As far as I'm concerned he's the only player who could stop Ronnie but I still can't see it happening. So the semi-final line-up is Selby vs Robertson and O'Sullivan vs Hawkins.
Tuesday, April 29, 2014
Easy for Ronnie
A recovery run around Claregalway. A total of 11.1kms in 43:39 (3:56's). I wouldn't say that felt comfortable but I managed to get into the right heart rate zone (albeit at the bottom end).
Snooker hotting up. Ronnie shellacked Murphy 13-3 and didn't even look interested. Robertson and Trump shaping up into a close one.
Snooker hotting up. Ronnie shellacked Murphy 13-3 and didn't even look interested. Robertson and Trump shaping up into a close one.
Monday, April 28, 2014
1 of 4
A you know what run. A total of 13.0kms in 44:36 (3:26/km). I had to remove the shirt mid-run which isn't easy when you're clipping along on the treadmill. I must do a before and after weigh in as the sweat loss is incredible. A solid session and the plan is to get 4 of these in this week...
Watched the last session of the Robertson/Allen game. Robertson completely dismantled Allen and is in simply brilliant form running out a 13-7 winner. The only blip was Robertson missing 2 chances for his hundredth hundred of the season. One was a black off the spot which he jawed! And in the very next frame he missed a red along the cushion whilst in the 90's. It's only a matter of time though if he continues to play like this.
Watched the last session of the Robertson/Allen game. Robertson completely dismantled Allen and is in simply brilliant form running out a 13-7 winner. The only blip was Robertson missing 2 chances for his hundredth hundred of the season. One was a black off the spot which he jawed! And in the very next frame he missed a red along the cushion whilst in the 90's. It's only a matter of time though if he continues to play like this.
Sunday, April 27, 2014
Tons
I was considering another threshold run but felt exhausted so time to listen to the body......recovery run instead. A lovely sunny day and felt pretty good once I got going. A total of 12.6kms in 49:10 (3:54's).
Not a bad week but feeling very tired the second half so that was a little disappointing. A total of 100.3kms and probably averaging well under 4 minute clicks so good quality. And 93 running days on the trot. One more week required!
Watched more snooker (I'm addicted). Robertson v Allen. The Aussie is playing really well this season and has now accumulated an incredible 99 century breaks for the season thanks to his tally of 6 so far in the Worlds. To put that into context the previous record was 61 in a year. Only 1 more required and it's nicely poised with Robertson 9-7 up with one session left to play. It should be a great final few frames...
Not a bad week but feeling very tired the second half so that was a little disappointing. A total of 100.3kms and probably averaging well under 4 minute clicks so good quality. And 93 running days on the trot. One more week required!
Watched more snooker (I'm addicted). Robertson v Allen. The Aussie is playing really well this season and has now accumulated an incredible 99 century breaks for the season thanks to his tally of 6 so far in the Worlds. To put that into context the previous record was 61 in a year. Only 1 more required and it's nicely poised with Robertson 9-7 up with one session left to play. It should be a great final few frames...
Saturday, April 26, 2014
Take off!
Recovery run. Felt tired from the start not helped by the breezy conditions. Was hoping to lock into sub 4 pace with the benefit of the wind for the first half of the run but that never happened. In a strange way I felt better running into the wind for the run home. All up 14.6kms in 59:34 (4:05's).
I watched all of the final session of the Rocket in the snooker. Simply brilliant stuff. He closed out the match after levelling at 11-11 with 2 centuries. The first one was sublime. One of the best tons I've seen. Fair play to Joe Perry who pushed Ronnie all the way but when it came down to it, Ronnie went into genius mode and everyone was left mesmerised.
A bit of housekeeping - I forgot to give last week's tally in all the excitement of my PB. Well it was 89.7kms, And here are the splits from Labane:
3:10 / 3:14 / 3:19 / 3:13 / 3:34 (16:30) / 3:32 / 3:29 / 3:19 / 3:26 / 3:33 (17:19). Total 33:49
Friday, April 25, 2014
Darts final
Another threshold run. 10kms in 33:40 on the treadmill with no rolling start which probably costs you 10 seconds. All up 14kms with warm-up/down. These sessions aren't getting any easier...
Darts final in the evening. We lost 5-3. I lost my singles game 3-2 (best of 5) after missing one dart at double tops for the win. In the pairs we won and I took out 72 in the deciding leg to make it 4-3 overall but we ended up losing the next game to go down 5-3. A good evening but a late one not getting home until 2am...
Ronnie still in trouble after 2 sessions trailing 9-7...
Darts final in the evening. We lost 5-3. I lost my singles game 3-2 (best of 5) after missing one dart at double tops for the win. In the pairs we won and I took out 72 in the deciding leg to make it 4-3 overall but we ended up losing the next game to go down 5-3. A good evening but a late one not getting home until 2am...
Ronnie still in trouble after 2 sessions trailing 9-7...
Thursday, April 24, 2014
Sub 1 hour
Just me and Owen today for the early morning run. We started slow but gradually wound the pace up and by the end we were comfortably running sub 4's. All up 14.8kms in 59:23 (4:01's) and that's the first time ever to go under the hour for this run on a Thursday morning. A glorious day and all done and dusted shortly after 7:30am...
Ronnie looks to be in a but of bother in the snooker trailing 5-3 to Joe Perry after their first session...
Ronnie looks to be in a but of bother in the snooker trailing 5-3 to Joe Perry after their first session...
Wednesday, April 23, 2014
Thresholding
Treadmill. Felt good for the first 30 minutes, then the heart rate started to really climb. Had to constantly check the speed to keep within the zone and by the time 45 minutes was up I was running at just below 4 minute clicks (which was very welcome I can add). All up 13kms in 45:37 (3:31's). Probably a sign that I haven't fully recovered from the weekend.
Man these sessions are tough. I was absolutely spent at the end and had to wait a good 10 minutes before doing my warm-down. Shorts and top both soaked and a nasty rash with all the sweaty rubbing in the tender regions. Perhaps too much information...
All up 17.0kms with warm-up and down.
Snooker in the evening. It was a frustrating night and all the watching at the Crucible hadn't rubbed off on my own game. The last frame was a good one though - 5 reds, 5 blacks, miss (break of 40); 6 reds, 6 blacks, miss (break of 48). Frame over in 2 visits...
Man these sessions are tough. I was absolutely spent at the end and had to wait a good 10 minutes before doing my warm-down. Shorts and top both soaked and a nasty rash with all the sweaty rubbing in the tender regions. Perhaps too much information...
All up 17.0kms with warm-up and down.
Snooker in the evening. It was a frustrating night and all the watching at the Crucible hadn't rubbed off on my own game. The last frame was a good one though - 5 reds, 5 blacks, miss (break of 40); 6 reds, 6 blacks, miss (break of 48). Frame over in 2 visits...
Tuesday, April 22, 2014
Protein
A recovery run. I felt great today and was hardly breathing clipping along at a healthy pace. All up 11.1kms in 43:30 (3:55's). The weather was a good bit cooler today so I think that helped.
I've started taking protein the last couple of weeks. It has definitely made a difference - the legs seem to recover better and feel a lot fresher the next day. I'm taking the whey protein which I mix with milk for a nice milkshake. The chocolate flavour is a little on the sweet side but I have a bit of a sweet tooth so all good. Highly recommended.
I've started taking protein the last couple of weeks. It has definitely made a difference - the legs seem to recover better and feel a lot fresher the next day. I'm taking the whey protein which I mix with milk for a nice milkshake. The chocolate flavour is a little on the sweet side but I have a bit of a sweet tooth so all good. Highly recommended.
Monday, April 21, 2014
Labane 10km
Dry and windy conditions today. We'd have the wind on the back for the first 4km, then it would be a tough run for the remainder of the loop. A warm-up of 2.2kms with a few of the lads, and it was time to line up at the start. There was some decent guys around - and John was targeting sub 34 minutes so I wasn't going to have it all my own way.
The race started and I took the lead. I felt great to start with being pushed along by the wind and by the time I hit the first km marker I had opened up a decent lead. From then on I just ran on feel - trying to lock into the threshold pace that I've been accustomed to lately. I was slowing slightly each km marker, but still felt good - that was until we took a 90 degree left turn at around 4km where the wind and hills started to slow things down.
For the next 4 kms it was tough going. I was running 15 seconds per km slower and feeling a good bit worse for it. Constant ups and downs and very little shelter from the breeze. Luckily there was nobody pressing me but it's one of those situations where you don't want to relax too much and risk getting caught.
At 8km it was the straight run home. I was switching from side-to-side on the road to try and find shelter but that was a waste of effort. A nasty bridge to climb over before the last km where I backed off and cruised into town for the win in a time of 33:49 with all the kids chasing me down the finishing chute. Great stuff.
A warm-down of 4kms with John and Gary who completed the top 3 places.
So another nice hit-out at a well organised event. Well done to everyone who helped put this race on.
Here's a photo of me being chased at the finish (courtesy of Sean at AK):
The race started and I took the lead. I felt great to start with being pushed along by the wind and by the time I hit the first km marker I had opened up a decent lead. From then on I just ran on feel - trying to lock into the threshold pace that I've been accustomed to lately. I was slowing slightly each km marker, but still felt good - that was until we took a 90 degree left turn at around 4km where the wind and hills started to slow things down.
For the next 4 kms it was tough going. I was running 15 seconds per km slower and feeling a good bit worse for it. Constant ups and downs and very little shelter from the breeze. Luckily there was nobody pressing me but it's one of those situations where you don't want to relax too much and risk getting caught.
At 8km it was the straight run home. I was switching from side-to-side on the road to try and find shelter but that was a waste of effort. A nasty bridge to climb over before the last km where I backed off and cruised into town for the win in a time of 33:49 with all the kids chasing me down the finishing chute. Great stuff.
A warm-down of 4kms with John and Gary who completed the top 3 places.
So another nice hit-out at a well organised event. Well done to everyone who helped put this race on.
Here's a photo of me being chased at the finish (courtesy of Sean at AK):
Sunday, April 20, 2014
Jog on
A recovery run. Glorious weather so ran outside and had to get the legs moving to get in the right hear rate zone (133 to 142). The legs didn't feel too bad to start but seemed worse after the run. All up 12.7kms in 51:32 (4:03's).
The plan is to race another 10km again tomorrow. In an ideal world it will be done at threshold pace...
Another photo that shows off the lovely flat course in Kilmovee. Checking my watch to see if the pubs are open yet...
The plan is to race another 10km again tomorrow. In an ideal world it will be done at threshold pace...
Another photo that shows off the lovely flat course in Kilmovee. Checking my watch to see if the pubs are open yet...
Saturday, April 19, 2014
Kilmovee 10km
About an hours drive to Kilmovee. A glorious sunny day and very still - perhaps too warm but I wasn't complaining. A quick registration/warm-up and soon I was lining up with over 500 other participants. My old sparring partner Roger Barrett was running which was great as I'd have someone to try and hang on to. Lots of other familiar faces also - John Byrne, Timmie Glavey, Paddy O'Toole - to name a few. Great to see all of these guys after a long break for me running in Co Mayo.
After a short delay at the start we were underway. I hit the lead and my plan was to take it out quick and hang on. I was a little surprised that Roger didn't go with me, but I was moving nicely and the km markers seemed to be arriving quicker than anticipated. By the time I had reached 5km in 15:57, I was starting to feel the pinch and Roger had worked his way to the front and I was hanging on. The next couple of kms were really tough - perhaps it was slightly uphill and into the breeze but I was battling away but was determined not to let Roger gap me. Then just before 7km we took a sharp left turn and I suddenly felt much better and started to push the pace.
I started to open up a bit of a lead and I continued to run well up until 9km, but in the back of my mind I knew the last km was tough as there was a nasty climb to tackle. Sure enough with about 600m to go I was reduced to a shuffle. Lots of negative thoughts at this stage but I managed to keep the legs moving and upon reaching the top of the hill I could see the finish and I gave it everything to cross the finish line in 32:20 for the win.
Finally a PB after a couple of years in the wilderness! Okay only by 2 seconds but I'll take it. Lots of positives to take out of this - a good win over Roger who has been in cracking form lately (a sub 32 runner) and it seems like the new training regime is working! I spoke to a fair few people after who found the course and conditions tough but when you have a good race you don't seem to notice these things. Perhaps I have a bit more to come!
A few kms warm-down to give me around 14.0kms for the day. Here are the splits:
3:07 / 3:10 / 3:07 / 3:16 / 3:17 (15:57) / 3:26 / 3:15 / 3:10 / 3:12 / 3:20 (16:23). Total 32:20
In summary, a fantastic day. A real community event with first class organisation. Gerry Duffy was there and described it "as the most friendly race I’ve has been at, a fantastic event, testament to John Roddy’s leadership and the involvement of the whole Kilmovee Community team". Hard to disagree with that!
And finally, here are a few photos to finish with courtesy of Kimovee.info. This one just after the start:
This one somewhere in the middle:
And this one at the nasty speed bump near the end where I'm grinding away on my axles:
Needless to say a few beers was had in the evening...
After a short delay at the start we were underway. I hit the lead and my plan was to take it out quick and hang on. I was a little surprised that Roger didn't go with me, but I was moving nicely and the km markers seemed to be arriving quicker than anticipated. By the time I had reached 5km in 15:57, I was starting to feel the pinch and Roger had worked his way to the front and I was hanging on. The next couple of kms were really tough - perhaps it was slightly uphill and into the breeze but I was battling away but was determined not to let Roger gap me. Then just before 7km we took a sharp left turn and I suddenly felt much better and started to push the pace.
I started to open up a bit of a lead and I continued to run well up until 9km, but in the back of my mind I knew the last km was tough as there was a nasty climb to tackle. Sure enough with about 600m to go I was reduced to a shuffle. Lots of negative thoughts at this stage but I managed to keep the legs moving and upon reaching the top of the hill I could see the finish and I gave it everything to cross the finish line in 32:20 for the win.
Finally a PB after a couple of years in the wilderness! Okay only by 2 seconds but I'll take it. Lots of positives to take out of this - a good win over Roger who has been in cracking form lately (a sub 32 runner) and it seems like the new training regime is working! I spoke to a fair few people after who found the course and conditions tough but when you have a good race you don't seem to notice these things. Perhaps I have a bit more to come!
A few kms warm-down to give me around 14.0kms for the day. Here are the splits:
3:07 / 3:10 / 3:07 / 3:16 / 3:17 (15:57) / 3:26 / 3:15 / 3:10 / 3:12 / 3:20 (16:23). Total 32:20
In summary, a fantastic day. A real community event with first class organisation. Gerry Duffy was there and described it "as the most friendly race I’ve has been at, a fantastic event, testament to John Roddy’s leadership and the involvement of the whole Kilmovee Community team". Hard to disagree with that!
And finally, here are a few photos to finish with courtesy of Kimovee.info. This one just after the start:
This one somewhere in the middle:
And this one at the nasty speed bump near the end where I'm grinding away on my axles:
Needless to say a few beers was had in the evening...
Friday, April 18, 2014
Good Friday
A short 6.7km run in 30:12 (4:30's).
Race tomorrow. If the weather looks good I'll be travelling to Kilmovee, Co Mayo for a 10km. I'm hoping I'm in decent nick so will be targeting a big sub 33 run. How much below 33 remains to be seen - hopefully the new training regime will be starting to pay dividends and I'll be well inside the 32:50 I ran on March 1st.
Snooker World Champs start tomorrow. Ronnie all the way.
Race tomorrow. If the weather looks good I'll be travelling to Kilmovee, Co Mayo for a 10km. I'm hoping I'm in decent nick so will be targeting a big sub 33 run. How much below 33 remains to be seen - hopefully the new training regime will be starting to pay dividends and I'll be well inside the 32:50 I ran on March 1st.
Snooker World Champs start tomorrow. Ronnie all the way.
Thursday, April 17, 2014
Cruising
Early morning run with Owen, Fintan and Sean. Good conditions and ran at a decent clip covering the 14.8kms in 1:00:13 (4:04's). Sean looks to be in great nick and I'm sure he'll have a super run in Boston on Monday. Also good luck wishes to all of the other Harriers running Boston - namely Gerry, Paul and Larry.
Watched the Premier League darts in the evening. The Power looks to be back to his best brushing aside MVG. I also think that Anderson is the dark horse to win it - I may have said that a few weeks back.
Watched the Premier League darts in the evening. The Power looks to be back to his best brushing aside MVG. I also think that Anderson is the dark horse to win it - I may have said that a few weeks back.
Wednesday, April 16, 2014
Livid
Legs sore after the track session and the left knee a little on the tender side. So a recovery run was called for. A total of 12.7kms in 50:15 (3:57's). I resisted the temptation to speed up at the end to get under 50 minutes. Must be going soft.
Snooker in the evening. Potted some lovely balls but couldn't string the breaks together. My best effort was a 42 where I missed the sitter of all sitter blacks whilst dreaming of a 100. Still peeved about it 24 hours later...
Snooker in the evening. Potted some lovely balls but couldn't string the breaks together. My best effort was a 42 where I missed the sitter of all sitter blacks whilst dreaming of a 100. Still peeved about it 24 hours later...
Tuesday, April 15, 2014
4 x (400m / 500m / 600m)
Back to the track. I think my last trip to Dangan was Jan 21st so a long time between drinks. Not sure what to expect due to all of the threshold running but all the advice given suggests your top end speed naturally improves as your threshold pace develops.
A warm-up of 3.8km on the roads followed by 3 laps of the track. Good to see some familiar faces and the session didn't look too bad (recovery times were 60 secs, 75 secs and 90 secs). My target was 72 second laps (or better) and I was leading out group 2 so I was always getting a few extra seconds recovery. Here are the times:
72/1:31/1:47
70/1:29/1:46
69/1:28/1:45
70/1:27/1:44
Happy with that and well within target. A strong headwind in the finishing straight made for a tricky 100m but apart from that the conditions were good and I enjoyed the session. I suppose the recoveries were a little on the generous side so that may flatter the times...
All up 14.8kms with warm-down. Easy/recovery running now before the weekend.
A warm-up of 3.8km on the roads followed by 3 laps of the track. Good to see some familiar faces and the session didn't look too bad (recovery times were 60 secs, 75 secs and 90 secs). My target was 72 second laps (or better) and I was leading out group 2 so I was always getting a few extra seconds recovery. Here are the times:
72/1:31/1:47
70/1:29/1:46
69/1:28/1:45
70/1:27/1:44
Happy with that and well within target. A strong headwind in the finishing straight made for a tricky 100m but apart from that the conditions were good and I enjoyed the session. I suppose the recoveries were a little on the generous side so that may flatter the times...
All up 14.8kms with warm-down. Easy/recovery running now before the weekend.
Monday, April 14, 2014
10km threshold
I felt pretty exhausted today. Pace was a little down and I made sure I was at the lower end of the HR zone. The 10km took me 34:12 so still not bad. All up 14.0kms with the usual 2 up 2 down.
Considering track tomorrow to break things up a bit. See what speed I have and a good sharpener for some racing on the weekend.
Considering track tomorrow to break things up a bit. See what speed I have and a good sharpener for some racing on the weekend.
Sunday, April 13, 2014
Sunday with Fintan
A recovery run. A break from the treadmill and nice to get outside. Very breezy and it seemed like we were copping the wind in every direction. I'd have been pleased with anything sub 4:00's today and was well inside that covering 14.8kms in 57:07 (3:52's).
Great to see Fintan back. Not much time for chat mind as that pace doesn't feel very conversational...
I watched the London Marathon earlier in the day. I thought Mo ran a great debut of 2:08 though he did it the hard way running solo most of the time (strange tactics?). I usually get an urge to dip my toe into marathon training having watched one of these big races but that didn't happen today. Phew.
Watching the Masters now. Looks like Bubba has it in the bag...
Oh yeah, 98.8kms for the week. Three decent threshold runs in there and the average pace well under 4:00/km. If I'd have done the math before today's run I'd have tagged on an extra 1.2kms....
Great to see Fintan back. Not much time for chat mind as that pace doesn't feel very conversational...
I watched the London Marathon earlier in the day. I thought Mo ran a great debut of 2:08 though he did it the hard way running solo most of the time (strange tactics?). I usually get an urge to dip my toe into marathon training having watched one of these big races but that didn't happen today. Phew.
Watching the Masters now. Looks like Bubba has it in the bag...
Oh yeah, 98.8kms for the week. Three decent threshold runs in there and the average pace well under 4:00/km. If I'd have done the math before today's run I'd have tagged on an extra 1.2kms....
Saturday, April 12, 2014
Ditto
Almost a carbon copy of yesterday. Today the HR wasn't climbing quite as fast so I managed to find a bit of extra speed/distance. A total of 13.04kms in 45:11 (3:28's). Drenched in sweat at the end.
Knee just about okay. I have to be very careful with the back-to-back sessions and I'll manage the training on how the knee is feeling each day. All up 17.0kms for the day.
Knee just about okay. I have to be very careful with the back-to-back sessions and I'll manage the training on how the knee is feeling each day. All up 17.0kms for the day.
Friday, April 11, 2014
Inspires
Treadmill threshold. Started quick to get me up into the correct HR zone. Then had to spend the rest of the run winding back to the pace to stop the HR topping out. Overall 12.84kms in 45:02 (3:30's).
All up 16.8kms with warm-up and down. I ran today in my Mizuno Inspires - with so much quick running I'd be going through racing flats at a rapid rate so decided to go with a lighter shoe that should still give me decent mileage.
These runs are very tough. More of the same on the cards tomorrow...
All up 16.8kms with warm-up and down. I ran today in my Mizuno Inspires - with so much quick running I'd be going through racing flats at a rapid rate so decided to go with a lighter shoe that should still give me decent mileage.
These runs are very tough. More of the same on the cards tomorrow...
Thursday, April 10, 2014
Thursday with Sean
Just myself and Sean today who is putting the finishing touches to his Boston Marathon training. Nice conditions and plenty of chat and soon we had completed 14.8kms in 1:02:52 (4:15's).
Under the new regime that's too slow so today can be classified as a rest day. In the coaches words "you're getting about as much training benefit from that run as a walk to the shops!".
Under the new regime that's too slow so today can be classified as a rest day. In the coaches words "you're getting about as much training benefit from that run as a walk to the shops!".
Wednesday, April 09, 2014
Quick 10km
Today I was to get back into the threshold training. I thought 10km in the right zone would be a good start. I ramped up the speed and the heart rate was taking an age to climb. I went through 5km in 16:18 before backing off a little, but still ended up running the 10km in 32:58 - all below the upper heart rate limit of the threshold zone. Not bad going...
All up 14.0kms with the 2.0km warm-up and down. Enjoying the training but the left knee is taking a real hammering with all this quick running. I firmly believe I will either run a big PB or end up in traction...
All up 14.0kms with the 2.0km warm-up and down. Enjoying the training but the left knee is taking a real hammering with all this quick running. I firmly believe I will either run a big PB or end up in traction...
Tuesday, April 08, 2014
Recovery #2
Again on the treadmill. A total of 11.0kms in 41:42 (3:47's). Pace not too shabby but it was still well within the recovery zone. It's all about the heart rate for this new type of training.
A few beers this evening for my Mum's last night in Galway.
A few beers this evening for my Mum's last night in Galway.
Monday, April 07, 2014
Recovery #1
A recovery run on the treadmill. A total of 10.4kms in 40:02 (3:51's). Legs didn't feel too bad after yesterday. Another easy day tomorrow and then back into the old threshold training...
Sunday, April 06, 2014
Connerama Half
Got up late, had no time for breakfast, just made the last bus out to the start.....time for a coffee and a Kit Kat chunky, a bit of a warm-up and soon we were lining up for the start.
The Kenyan shot to the front, I settled in second, with around 2,000 behind me. I took it handy enough running at the comfortably hard pace, but not flat-out. Plenty of time to enjoy the surroundings, speak to a few fellow competitors in the half and ultra. Conditions were similar to last year - very windy and it felt like we were running into a strong head-wind/cross-wind all the way to Maam Cross. So the speed was slow but the effort level was where it needed to be.
The last climb between 9 and 11 miles was a killer. A few squally showers and very blustery conditions and you were hardly moving. But once at the top I could enjoy the last couple of miles down to the finish crossing the line is 1:18:32 for second place. The Kenyan ran 69 minutes and I think he was targeting 65 minutes so that gives you some idea of the conditions.
All in all still very enjoyable and I think that's the first time my Mum has watched me race. Another great day and I guess I'll be back next year to give it another shot! Well done to everyone who took part and to the organisers. Certainly a very unique event which should be done by all at some point.
All up 23.1kms (a 2.0km warm-up and no warm-down). And that's 91.8kms for the week.
The Kenyan shot to the front, I settled in second, with around 2,000 behind me. I took it handy enough running at the comfortably hard pace, but not flat-out. Plenty of time to enjoy the surroundings, speak to a few fellow competitors in the half and ultra. Conditions were similar to last year - very windy and it felt like we were running into a strong head-wind/cross-wind all the way to Maam Cross. So the speed was slow but the effort level was where it needed to be.
The last climb between 9 and 11 miles was a killer. A few squally showers and very blustery conditions and you were hardly moving. But once at the top I could enjoy the last couple of miles down to the finish crossing the line is 1:18:32 for second place. The Kenyan ran 69 minutes and I think he was targeting 65 minutes so that gives you some idea of the conditions.
All in all still very enjoyable and I think that's the first time my Mum has watched me race. Another great day and I guess I'll be back next year to give it another shot! Well done to everyone who took part and to the organisers. Certainly a very unique event which should be done by all at some point.
All up 23.1kms (a 2.0km warm-up and no warm-down). And that's 91.8kms for the week.
Saturday, April 05, 2014
How not to prepare
A slow run outside in the wet to burn off a few pints of Guinness. A total of 6.9kms in 30:35 (4:26's).
Out in the evening for a meal and more drinking. Another 6 pints to be exact. That should give me plenty of energy for the half tomorrow...
Out in the evening for a meal and more drinking. Another 6 pints to be exact. That should give me plenty of energy for the half tomorrow...
Friday, April 04, 2014
Sub 4's
Same route as yesterday - again at recovery speed. A total of 14.8kms in 57:59 (3:55's). Felt great.
The plan is to run the Connemara Half on Sunday at threshold pace. I don't have any chance of winning as there are some rather good Kenyans running but should still make for a nice hit-out.
Darts semis in the evening. We won 5-2 so through to the final. I played okay and was saved by hitting a lucky 180 in the first leg which got me out of trouble. That gave me the confidence to go on to win 2-0. Roll on the final!
The plan is to run the Connemara Half on Sunday at threshold pace. I don't have any chance of winning as there are some rather good Kenyans running but should still make for a nice hit-out.
Darts semis in the evening. We won 5-2 so through to the final. I played okay and was saved by hitting a lucky 180 in the first leg which got me out of trouble. That gave me the confidence to go on to win 2-0. Roll on the final!
Thursday, April 03, 2014
My easy day
Early morning run with Fintan and Owen. Speed not as quick as required under the new regime but everybody is entitled to one really easy day!
A total of 15.0kms in 1:04:12 (4:17's). Good to see the boys back running!
A total of 15.0kms in 1:04:12 (4:17's). Good to see the boys back running!
Wednesday, April 02, 2014
Mum arrives
Back in Ireland and the Mum arrived from Spain. So lots of socialising over the next week or so...
A treadmill recovery run after yesterday's test. A total of 12.5kms in 50:04 (4:00's). My recovery running HR zone is 131 to 142 so I'd say all my runs will be sub 4 minute clicks going forwards. It will be interesting to see how that pans out. Remember this is recovery pace - threshold will be much quicker!
A treadmill recovery run after yesterday's test. A total of 12.5kms in 50:04 (4:00's). My recovery running HR zone is 131 to 142 so I'd say all my runs will be sub 4 minute clicks going forwards. It will be interesting to see how that pans out. Remember this is recovery pace - threshold will be much quicker!
Tuesday, April 01, 2014
Testing
A good chat with my new mentor. All aspects of my running were examined - diet (crap), flexibility (crap), weight (too heavy), running (good but can be improved)...
My results from the lactate test itself were very good and showed that I still had a lot of room for improvement. The focus is on strength and conditioning work which a solid bout of threshold running will deliver. The sub 32 10km is definitely achievable and all being well I'll have a crack at that within the next couple of months. All good.
A really enjoyable day and difficult to gauge the total distance ran. I'll say 12kms and that includes the test itself, plus warm-up and down.
My results from the lactate test itself were very good and showed that I still had a lot of room for improvement. The focus is on strength and conditioning work which a solid bout of threshold running will deliver. The sub 32 10km is definitely achievable and all being well I'll have a crack at that within the next couple of months. All good.
A really enjoyable day and difficult to gauge the total distance ran. I'll say 12kms and that includes the test itself, plus warm-up and down.
Monday, March 31, 2014
Whoops
Fell a bit behind with the blog. A few quick updates required...
Today I ran an easy 7.5kms in 31:00 (4:08's). Heading to the UK tomorrow to meet my new coach and also for a lactate threshold test. Should be fun.
Today I ran an easy 7.5kms in 31:00 (4:08's). Heading to the UK tomorrow to meet my new coach and also for a lactate threshold test. Should be fun.
Sunday, March 30, 2014
Another ton
I ran the Thursday route which I knew would give me another 100km week. A total of 14.8kms in 59:03 (4:00's). Feeling good this week and enjoying the recovery time.
That's 100.4km for the week. A total of 65 days running on the bounce - though I've had several very easy 30 minute days in amongst that lot. Happy with how things are progressing.
Out in the evening for some more darts practise. And for some more drinking practise...
That's 100.4km for the week. A total of 65 days running on the bounce - though I've had several very easy 30 minute days in amongst that lot. Happy with how things are progressing.
Out in the evening for some more darts practise. And for some more drinking practise...
Saturday, March 29, 2014
Crusing
A spin around Claregalway. My cruising speed seems to have improved a lot in the last couple of months - today I covered 14.0kms in 56:44 (4:03's). Felt very easy and maybe the improvement in economy might be due to the threshold sessions. Encouraging whatever the reason.
A few beers in the evening whilst watching crap on TV. I missed the PTC final which Barry Hawkins won 4-0 against Gerard Greene. All the top players were knocked out (including Ronnie - I gave him the kiss of death). Sort of lost interest in it after that...
A few beers in the evening whilst watching crap on TV. I missed the PTC final which Barry Hawkins won 4-0 against Gerard Greene. All the top players were knocked out (including Ronnie - I gave him the kiss of death). Sort of lost interest in it after that...
Friday, March 28, 2014
Practise
Back to the treadmill. A quicker run but not quite at threshold pace. A 2.0km warm-up, then 12kms in 44:02 (3:40/km pace), then 2.0kms warm-down. Feeling good and don't think it took too much out of me.
No darts match this week - a rest week before next week's home semi-final. Instead the team got together for a practise. We played a mini-round robin and I went unbeaten and was playing some pretty solid darts (even though my double hitting wasn't great).
No darts match this week - a rest week before next week's home semi-final. Instead the team got together for a practise. We played a mini-round robin and I went unbeaten and was playing some pretty solid darts (even though my double hitting wasn't great).
Thursday, March 27, 2014
Quicker Thursday
Cracker of a morning. Early start with Sean and Owen. Usual Thursday route and felt very easy paced and a little surprised by the time - all up 15.0kms in 1:03:13 (4:13's). Rare to run sub 4:20's at this time of today - must have been because we didn't have Fintan to slow us down!
Watched the darts in the evening. Some great needle between Peter Wright and MVG. MVG getting a bit big for his station lately so good to see Snakebite play to the crowd and ruffle a few feathers. Great entertainment!
Watched the darts in the evening. Some great needle between Peter Wright and MVG. MVG getting a bit big for his station lately so good to see Snakebite play to the crowd and ruffle a few feathers. Great entertainment!
Wednesday, March 26, 2014
8 x 5 mins off 60 secs
A 2.0km warm-up, then 8 x 5 mins, with 1.2kms to warm-down.
I started the 5 minute efforts at 3:20 per km pace. After 4 my HR was getting too high so I ran the next 2 at 3:26/km pace. Same again - had to lower the pace again to 3:32/km for the last couple. A clear sign that I haven't recovered from the race.
All up 15.0kms. Then straight on for a rub focusing on the left quad (to help the knee). Bloody hell that was sore. I clearly have no pain threshold. Felt a lot better after mind.
No snooker for me tonight. Instead stayed in and had a few beers.
I started the 5 minute efforts at 3:20 per km pace. After 4 my HR was getting too high so I ran the next 2 at 3:26/km pace. Same again - had to lower the pace again to 3:32/km for the last couple. A clear sign that I haven't recovered from the race.
All up 15.0kms. Then straight on for a rub focusing on the left quad (to help the knee). Bloody hell that was sore. I clearly have no pain threshold. Felt a lot better after mind.
No snooker for me tonight. Instead stayed in and had a few beers.
Tuesday, March 25, 2014
More snooker
The legs felt a bit better today so I upped the pace a little. A short run mind - 9.5kms in 39:30 (4:09's). I might try some quicker stuff tomorrow and I also have a rub booked.
The finals of the PTC snooker started today from the Preston Guildhall (not Galway this year). Ronnie won at that venue 20 years ago as an 18 year old. And he is favourite to win the title this year arguably playing the most consistent snooker of his career. Some player.
The finals of the PTC snooker started today from the Preston Guildhall (not Galway this year). Ronnie won at that venue 20 years ago as an 18 year old. And he is favourite to win the title this year arguably playing the most consistent snooker of his career. Some player.
Monday, March 24, 2014
Recovery week
Easy 10 miles to shake out the legs after the run yesterday. Legs a bit sore, and the weather had taken a nasty turn (wet and windy), so not the most pleasant experience. All up 16.1kms in 1:10:42 (4:23's).
The plan is to take it easy this week. I'll try some threshold runs but I'll wind back the pace a little as to not overdo it.
The plan is to take it easy this week. I'll try some threshold runs but I'll wind back the pace a little as to not overdo it.
Sunday, March 23, 2014
Craughwell 10
A good sunny day with only a touch of a breeze which was perfect. After a 2 mile warm-up I lined up for the start and we were soon off and running. Mick Clohisey of Raheny took it out quickly, with Emmett Dunleavy of Sligo AC in pursuit, leaving me alone in third spot. As I settled into my running I was a little surprised to be running by myself in such a big race at this early stage, and as the first few miles ticked by I was basically left in time trial mode.
So not much racing to report - I felt great for the first 4 miles, then started to wobble between miles 4 and 6, and then had to grind out the last 4 miles. We were running into the breeze for the first half of the race, and then had the benefit of the wind in the second half. After passing 10km in 33:20 I was there or thereabouts for a 53 something but I had nothing to offer in the run home. It's very hard to remain focused when you have nobody in sight in front or behind, and even though it felt like I was slowing the mile splits were pretty consistent. That was until the last mile which seemed to last forever and I struggled with the final few drags crossing the line in 54:02 for third place.
Mick won the race in a great time of 50:14 with Emmett in second place in 52:21. That's great running so well done to them both. On a personal note I was initially a little disappointed but upon reflection I was perhaps being a little tough on myself. I only missed my time goal by a few seconds and that was all in the last mile, and what gave me some hope that I was moving in the right direction was that my 10 mile time was worth a 32:20 10km (according to Mr McMillan)...
As I suspected I was only really 10km fit so I need to continue to work on my strength and stamina which the threshold sessions will develop once I increase the duration. So more hard training in the next month and I'll be ready to conquer the longer stuff!
Here are the mile splits:
5:10, 5:25, 5:17, 5:26, 5:27 (26:45), 5:26, 5:25, 5:24, 5:27, 5:35 (27:17)
Total 54:02
A few photos. The start:
Total 54:02
A few photos. The start:
During the race:
The finish:
The top 3 (Mick and Emmett had already done their warm-down before I crossed the line...)
All up 22.5km for the day after a very slow couple of miles warm-down. And that's 82.9kms for the week. A few beers in the evening and that was that.
The finish:
The top 3 (Mick and Emmett had already done their warm-down before I crossed the line...)
All up 22.5km for the day after a very slow couple of miles warm-down. And that's 82.9kms for the week. A few beers in the evening and that was that.
Saturday, March 22, 2014
Better weather
The same session as yesterday - 8.4km including 6 x strides. That's it now until the 10 miler tomorrow. I'm targeting sub 54 and if I have a good run I'd love to give my 10 mile PB of 53:20 a shake. We shall see...
A few beers in the evening to ensure a good night's sleep...
A few beers in the evening to ensure a good night's sleep...
Friday, March 21, 2014
Another drubbing
Not great out there but ventured out for an easy 30 minute run with 6 strides at the end. All up 8.4km in 38:54 and that included the strides with the walk back recovery. Soaked come the end...
Darts in the evening. Another 9-0 win - we were lucky winning all the close games. On a personal note I played okay - I cleaned up the doubles nicely but the scoring was very hit and miss. We finished joint top of the league so onwards and upwards with the top 4 teams now progressing into the finals. A few too many beers mind...
Thursday, March 20, 2014
Leeds
I hope this weather improves in time for Sunday - not pleasant. So more treadmill running - this time 10.0kms in 41:17 (4:08's). Feeling good.
I watched the Premier League darts in the evening. An incredible crowd of 11,000 to watch darts. The Power looks to be finding some form and he's certainly not finished yet. Good to see Gary Anderson playing well also - and unlucky to lose the last couple of weeks 7-5. I'd tip him as an outsider to win it.
I watched the Premier League darts in the evening. An incredible crowd of 11,000 to watch darts. The Power looks to be finding some form and he's certainly not finished yet. Good to see Gary Anderson playing well also - and unlucky to lose the last couple of weeks 7-5. I'd tip him as an outsider to win it.
Wednesday, March 19, 2014
Sport double
Easy week continues - a treadmill 8.0km in 32:59 (4;07's). Awful weather at the moment so took the easy indoor option.
Snooker in the evening. Started well - a 41 break in the second frame missing an easy black, and then finished well with another couple of 30 odds.
Snooker in the evening. Started well - a 41 break in the second frame missing an easy black, and then finished well with another couple of 30 odds.
Tuesday, March 18, 2014
6 x 800 off a rolling 4 minutes
More running on the treadmill. A 3km warm-up, then 6 x 800 at 10km pace, then a 3km warm-down. I wasn't sure what my 10km pace was so I ran them at 32:30 pace which is 3:15/km or 2:36/800m. That could be optimistic but it felt relatively comfortable and the 1:24 recovery felt like a lifetime.
All up 10.8kms. A nice easy session for a change and even the knee seemed a bit better today. All positive.
All up 10.8kms. A nice easy session for a change and even the knee seemed a bit better today. All positive.
Monday, March 17, 2014
An easier week
I plan to run the Craughwell 10 miler on Sunday so I'll wind things back a bit this week in order to freshen up. I did an easy hour today to help clear the head after another night on the drink....a total of 14.8kms in 1:01:30 (4:09's).
So no threshold running this week. Maybe just some 800's on Tuesday at 10km pace, and then easy running thereafter. It will be interesting to see how I fare on Sunday - the training to date will be more suited to 10km so 10 miles will be a stretch but we will see. Looking forward to it and here's hoping for some good conditions for racing.
So no threshold running this week. Maybe just some 800's on Tuesday at 10km pace, and then easy running thereafter. It will be interesting to see how I fare on Sunday - the training to date will be more suited to 10km so 10 miles will be a stretch but we will see. Looking forward to it and here's hoping for some good conditions for racing.
Sunday, March 16, 2014
Abbey 10km (threshold #4)
I hadn't planned to run but with the Dad here I decided we needed a day trip and the Abbey 10km popped up so that was that. Quite a drive to Abbey which I thought was just outside Loughrea but I should have done a bit more research as it was a good 20 minutes further. Upon arrival it was a quick registration and then a mile warm-up before lining up for the start.
The course was going to be a tough one. That was apparent from the drive in where we basically covered the last 5kms. Hilly plus the wind was also blowing so quick times were going to be difficult - but that didn't bother me as a) I was a little hungover and b) I was looking to use the race as another threshold session.
The race started and myself and Steve McKeigue hit the lead. Steve is a 33 minute 10km runner so I knew I had a race on my hands. We ran out of town into the wind and I took up the running at the prerequisite comfortably hard pace. By 1km I was starting to gap Steve which was a little unexpected. That said, the course was definitely as expected - a big loop full of hills and drags - a good test. And it seemed like that after every turn it was still into the wind - one of those days!
By 5km I had opened up a decent lead. The legs were feeling a bit heavy which was expected really after this week's training. A very nasty climb shortly after 5km, and then some more ups and downs before another left turn just before 7km. Then I felt great - a flattish section with the wind behind and the pace lifted. I perhaps wound up the pace a bit too much, but I was enjoying the run home and soon I was back in town before one final loop to cross the finish line in 34:10 for the win (with Dad and son watching on). Afterwards it was a slow mile warm-down to give me 13.2kms for the day.
What's not to like about that? A great spread afterwards and some more crystal for the collection! Another very well organised event and good to see these local races really well supported. Thanks to all the organisers and volunteers for a great event.
That's 106.6kms for the week. I've averaged 97.6kms the last 10 weeks so that's good going for me. Plus this new training regime has definitely improved my average weekly pace. Take this week for example - 106.6kms at an average pace of 3:51/km. No wonder the left knee is giving me a few twangs...
Here are the splits from the race (clearly the km markers were a little out):
3:05 / 3:33 / 3:30 / 3:37 / 3:49 (17:34) / 3:12 / 3:26 / 3:10 / 3:18 / 3:30 (16:36)
Total 34:10
And here's a photo courtesy of 77edenhill. I think this was approaching the finish:
Saturday, March 15, 2014
Gallon
An easy run of 9.5kms with the customary quick finish to ensure I dipped under 40 minutes (39:59 to be exact). That's 4:13/km pace.
Out in the evening with the old man. A few too many beers was had on top of a large meal. Calorific.
Out in the evening with the old man. A few too many beers was had on top of a large meal. Calorific.
Friday, March 14, 2014
Threshold #3
A bit different today - I broke the run up into 5 minute efforts off a minute recovery. Much easier mentally breaking the session down into chunks and to get the heart rate up into the right zone I was running them at a slightly quicker pace (3:17/km). All up 16.2kms with the 2kms warm-up/down.
More socialising in the evening. Starting with a meal and then league darts. I played second in the singles and started like a dream: 100, 140, 100, and then missing the bull for a 161 checkout (for a 12 darter). I cleaned up the 25 in 2 darts so still a 14 dart leg. And then I won the next game taking out 100 in 2 darts. If only it was like that every week. Overall we won 9-0 and that certainly keeps us in the hunt for a top 2 finish.
More socialising in the evening. Starting with a meal and then league darts. I played second in the singles and started like a dream: 100, 140, 100, and then missing the bull for a 161 checkout (for a 12 darter). I cleaned up the 25 in 2 darts so still a 14 dart leg. And then I won the next game taking out 100 in 2 darts. If only it was like that every week. Overall we won 9-0 and that certainly keeps us in the hunt for a top 2 finish.
Thursday, March 13, 2014
Solo Thursday
Just me today so delayed the run until mid-morning. I ran the bog standard Thursday route and pushed the pace a little - initially trying to average 4 minute kms but when that seemed too much like hard work I decided to try and keep the run under the hour. All up 14.8kms in 59:59 (4:04's).
Knee a little sore - no surprise as I seem to be pushing it a bit at the moment.
Knee a little sore - no surprise as I seem to be pushing it a bit at the moment.
Wednesday, March 12, 2014
Threshold #2
A 2.0km warm-up, 40 mins at threshold (average 3:22/km pace), a 2.0km warm-down. All up 15.9kms. The average pace was one second per km quicker than yesterday. That's improvement right there...
A day sightseeing with the folks. Out to Ashford Castle and then a drive back to Galway through Connemara. We drove the last few miles of the Connemara half marathon course - even the car struggled up that last mountain...
A day sightseeing with the folks. Out to Ashford Castle and then a drive back to Galway through Connemara. We drove the last few miles of the Connemara half marathon course - even the car struggled up that last mountain...
Tuesday, March 11, 2014
Threshold #1
A 2.2km warm-up, 40 minutes at threshold pace (ave 3:23/km), 2.2km warm-down. All up 16.3kms.
These aren't getting any easier but I was warned it would take a few weeks before you start to feel normal. Hopefully a big improvement in performance just around the corner.
A few beers in the evening with the old man in Oranmore.
These aren't getting any easier but I was warned it would take a few weeks before you start to feel normal. Hopefully a big improvement in performance just around the corner.
A few beers in the evening with the old man in Oranmore.
Monday, March 10, 2014
Spring?
The best weather for the year so far - no wind and a bright sunny day. I did my long run, starting conservatively at 4:20/km pace, and then gradually winding up the pace thereafter. The road that had flooded had cleared so I could run a different loop so that made for a pleasant change. All up 21.0kms in 1:26:52 (4:08's).
Knee a bit sore so will have to be careful this week. That's going to be difficult when I have to run threshold sessions the next couple of days...
Knee a bit sore so will have to be careful this week. That's going to be difficult when I have to run threshold sessions the next couple of days...
Sunday, March 09, 2014
Lewis
An easy run from Claregalway out to Oranmore to pick up my car. Just did enough to clock up another hundred kms for the week....total 10.5kms in 43:55 (4:11's).
That's 102.1kms for the week. Nice to have a break from racing and get the 3 threshold sessions in (total of 1hr 40 mins of threshold). The plan is to get that up to 2 hours next week and then pull it back after that for the Craughwell 10 miler (March 23rd).
I watched a bit of the darts - the UK Open. Good to see MVG lose for a change and that left the door open for Adrian Lewis to win another major.
That's 102.1kms for the week. Nice to have a break from racing and get the 3 threshold sessions in (total of 1hr 40 mins of threshold). The plan is to get that up to 2 hours next week and then pull it back after that for the Craughwell 10 miler (March 23rd).
I watched a bit of the darts - the UK Open. Good to see MVG lose for a change and that left the door open for Adrian Lewis to win another major.
Saturday, March 08, 2014
3rd of the week
Basically a carbon copy of the session Wednesday. Threshold run of 35 minutes covering 10.45kms in that time (3:22's). The HR was again a little high so I had to drop the pace slightly the last 10 minutes. All up 16.0kms with warm-up and down - and just for some variety I ran my warm-down outside instead of on the treadmill...
My Dad arrived in Galway today so pubs and food in the evening. More of the same I'd say for the next week or so...
My Dad arrived in Galway today so pubs and food in the evening. More of the same I'd say for the next week or so...
Friday, March 07, 2014
Rub and run
Massage in the morning. Still focussed on the left knee which has been a little sore the last few days and will try and keep on top of it with fortnightly rubs from now on.
An easy 9.5kms in the afternoon (39:53 / 4:12's). A few beers in the evening. No races planned this weekend - a threshold session instead...
An easy 9.5kms in the afternoon (39:53 / 4:12's). A few beers in the evening. No races planned this weekend - a threshold session instead...
Thursday, March 06, 2014
Early run
Just myself and Fintan for the early jaunt. Conditions were pretty good and we clocked up 14.9kms in 1:05:45 (4:25's). Pace wasn't flash but that's pretty much the norm for these early runs - not helped by the back-to-back sessions the last couple of days.
Wednesday, March 05, 2014
35 mins at LT
Another threshold session. Again on the treadmill which offers me a very controlled environment (I'll do all of these on the mill). After a 2.5km warm-up and a change of shoes into the flats, it was time to get rolling. I set the pace to 18.0kms/hr (3:19/km) but after 25 minutes I was right at the top of my HR target (151/152) so every couple of minutes thereafter I had to notch down the pace a fraction to keep the HR in check. All up a total of 10.46kms in the 35 minutes which averages out at 3:21/km.
So that's 5 minutes more than last week - and I aim to increase these by 5 minutes per week until I get up to 45 minutes. I felt good today - though come the end the ball of my right foot again felt sore (blister) - and I'd generated enough sweat to swim out of the room. A 2.5kms warm-down to give me 15.5kms for the day.
Snooker in the evening. A few 20 odd breaks but nothing flash. We were on the match table and the pockets were as tight as....well you know what. That's my excuse and I'm sticking to it. Ronnie's performance hasn't rubbed off on me yet....but it will come.
So that's 5 minutes more than last week - and I aim to increase these by 5 minutes per week until I get up to 45 minutes. I felt good today - though come the end the ball of my right foot again felt sore (blister) - and I'd generated enough sweat to swim out of the room. A 2.5kms warm-down to give me 15.5kms for the day.
Snooker in the evening. A few 20 odd breaks but nothing flash. We were on the match table and the pockets were as tight as....well you know what. That's my excuse and I'm sticking to it. Ronnie's performance hasn't rubbed off on me yet....but it will come.
Tuesday, March 04, 2014
The old 6 x 5 mins
Myself and my trusty wingman for some 5 minute efforts (with 60 seconds recovery). Perfect running weather and after 10 minutes warm-up it was straight into the first effort off a rolling start. The first one is normally slow so we perhaps worked it a bit harder than normal, then after that I settled into a decent groove. I'd not done this session for 4 weeks and I recall struggling the second half of the reps back then. That wasn't the case today, and I felt good throughout (the pace should be comfortably hard) - that was until the last one where I felt flat. Anyway, an excellent session which we both nailed. Here are the paces per km for each of the reps:
3:18/3:14/3:16/3:15/3:13/3:17
A warm-down of 3.6kms to give us 15.4kms for the day.
A few photos of the Kinvara 10km courtesy of their website. Just after the start:
During the race at the top of the hill at 7km:
The finishing chute:
3:18/3:14/3:16/3:15/3:13/3:17
A warm-down of 3.6kms to give us 15.4kms for the day.
A few photos of the Kinvara 10km courtesy of their website. Just after the start:
During the race at the top of the hill at 7km:
The finishing chute:
Monday, March 03, 2014
The Bog
Longish run with Fintan. Superb conditions and we ended up running most of our normal route, adding a new out-and-back section down "the bog road". Actually very nice, with water flanking either side of the road due to the recent flooding. Total 20.3kms in 1:25:48 (4:14's). Surprised by the pace as it felt much slower (that doesn't happen very often these days).
More threshold running planned this week. I'll run some 5 minute reps at threshold pace on Tuesday and will probably double-up with a continuous run at that pace on Wednesday. Then one final LT run on the weekend.
More threshold running planned this week. I'll run some 5 minute reps at threshold pace on Tuesday and will probably double-up with a continuous run at that pace on Wednesday. Then one final LT run on the weekend.
Sunday, March 02, 2014
Maximum
Damp and cold weather but headed out in the morning feeling a little under the weather myself...a few easy kms to get the blood flowing and ended up running the distance required to get me up over 100kms for the week. Total 12.1kms in 52:40 (4:21's).
That's 101.0kms for the week. Happy with how things are going and I feel I'm definitely on the improve at the moment.
Well the snooker was incredible. Ronnie gave Ding a right going over - and the last frame was without doubt one of the best that I have ever seen. Ronnie hit a maximum 147 to win the tournament having played an incredible shot on the last red to screw back more than half of the length of the table for the black - playing it left-handed! Then he did the same on the final black - switching hands to roll it in left-handed. Jaw dropping stuff and without doubt the finest snooker player of all time. And at the ripe old age of 38 he is playing the best snooker of his career.
That's 101.0kms for the week. Happy with how things are going and I feel I'm definitely on the improve at the moment.
Well the snooker was incredible. Ronnie gave Ding a right going over - and the last frame was without doubt one of the best that I have ever seen. Ronnie hit a maximum 147 to win the tournament having played an incredible shot on the last red to screw back more than half of the length of the table for the black - playing it left-handed! Then he did the same on the final black - switching hands to roll it in left-handed. Jaw dropping stuff and without doubt the finest snooker player of all time. And at the ripe old age of 38 he is playing the best snooker of his career.
Saturday, March 01, 2014
Kinvara 10km
A lovely cool day and very little breeze so as good a conditions as you could hope for. Very busy around Kinvara with the hustle and bustle of 1,500 runners competing in the 10km and half marathon and after finding a parking spot, it was a stress free pick-up of the race number, then a few kms warm-up before lining up for the start.
The course was a quick first 5km, and then a few hills in the back half - a big climb around 7km and then some further ups and downs to keep you honest. The gun sounded and myself and Andrew Annett took up the running, with the massive field giving chase. The start is actually uphill, but you don't notice it with the adrenaline pumping, and after a quick right turn onto the main street, we settled in behind the lead vehicle.
A short distance up the road and the lead car came to a standstill in a traffic bottleneck. I went one way, Andrew the other, and we overtook the car continuing on up the hill. Through the first km and the road flattened out, and we ran stride for stride whilst the pace was hotting up. The car went past us again and after hitting 2km we took a left turn onto a smaller road, and for the next 3km there was nothing in it. I was sitting behind Andrew for the most part, and I knew from glancing at the watch at each km marker that the pace was fast, and surprisingly it felt comfortable enough.
Between 5km and 7km the worm had turned. One moment I was feeling good, the next I was ready to step off the course. I tried taking up the running a few times, and even threw in some surges, but Andrew had me easily covered and with each effort came a longer period of recovery. Then we hit the climb up to the 7km marker. I went to the lead and to my surprise I started to open up a gap. Andrew shouted "go on Matt" and with that I pushed on as best I could. More recovery at the top of the hill before tackling the last 3km.
The race was now there for the taking so it was all about keeping it going. I was feeling awful but the legs were still moving well and I went through 8km inside 26 minutes. Wow, a good finish here and I'll be well under 33 minutes. But despite feeling that I was running strongly, the run home was a little disappointing. Another climb up past 9km, and then a very long last km (I think I noted the same last year). I've no doubt the course is accurate but the 9km marker must have been early as the split for the last km doesn't do the effort involved justice.
I crossed the line in 32:50 for the win, beating my old course record by a massive 7 seconds! Absolutely done in and over to the nearest park bench for a lay down. Andrew finished second 21 seconds back, with Paddy from Ennis third in 34 flat.
Very happy with that given the last 7 days. I felt very comfortable for the first half of the race which shows I have plenty of speed, I just need to work on the endurance to keep it going for the full 10km (especially the last 3km if the splits below are to be believed!). Hopefully these new threshold sessions will deliver on that front. Nice to have a good race as well with Andrew - it certainly dragged us both on and you need that to run a good time.
A slow warm-down with Andrew of 5km to give me 17.5kms for the day. Here are the race splits:
3:14 / 3:07 / 3:12 / 3:13 / 3:15 (16:01) / 3:20 / 3:17 / 3:21 / 3:23 / 3:28 (16:49)
Total 32:50
Well done to everyone who took part and I'm sure there were plenty of PB's to report. There is something special about this race - Kinvara being a beautiful location, the vibe and support around the village, the sell-out crowd, I can't quite put my finger on it - but it definitely works. The race organisation was also very good after ironing out a few problems from last year. That's to be commended so credit where it is due.
Back to the snooker - Ding and Ronnie play in the final tomorrow and that should be a cracker.
Beer and curry in the evening with the better half to celebrate 7 years married. Lucky 7!
The course was a quick first 5km, and then a few hills in the back half - a big climb around 7km and then some further ups and downs to keep you honest. The gun sounded and myself and Andrew Annett took up the running, with the massive field giving chase. The start is actually uphill, but you don't notice it with the adrenaline pumping, and after a quick right turn onto the main street, we settled in behind the lead vehicle.
A short distance up the road and the lead car came to a standstill in a traffic bottleneck. I went one way, Andrew the other, and we overtook the car continuing on up the hill. Through the first km and the road flattened out, and we ran stride for stride whilst the pace was hotting up. The car went past us again and after hitting 2km we took a left turn onto a smaller road, and for the next 3km there was nothing in it. I was sitting behind Andrew for the most part, and I knew from glancing at the watch at each km marker that the pace was fast, and surprisingly it felt comfortable enough.
Between 5km and 7km the worm had turned. One moment I was feeling good, the next I was ready to step off the course. I tried taking up the running a few times, and even threw in some surges, but Andrew had me easily covered and with each effort came a longer period of recovery. Then we hit the climb up to the 7km marker. I went to the lead and to my surprise I started to open up a gap. Andrew shouted "go on Matt" and with that I pushed on as best I could. More recovery at the top of the hill before tackling the last 3km.
The race was now there for the taking so it was all about keeping it going. I was feeling awful but the legs were still moving well and I went through 8km inside 26 minutes. Wow, a good finish here and I'll be well under 33 minutes. But despite feeling that I was running strongly, the run home was a little disappointing. Another climb up past 9km, and then a very long last km (I think I noted the same last year). I've no doubt the course is accurate but the 9km marker must have been early as the split for the last km doesn't do the effort involved justice.
I crossed the line in 32:50 for the win, beating my old course record by a massive 7 seconds! Absolutely done in and over to the nearest park bench for a lay down. Andrew finished second 21 seconds back, with Paddy from Ennis third in 34 flat.
Very happy with that given the last 7 days. I felt very comfortable for the first half of the race which shows I have plenty of speed, I just need to work on the endurance to keep it going for the full 10km (especially the last 3km if the splits below are to be believed!). Hopefully these new threshold sessions will deliver on that front. Nice to have a good race as well with Andrew - it certainly dragged us both on and you need that to run a good time.
A slow warm-down with Andrew of 5km to give me 17.5kms for the day. Here are the race splits:
3:14 / 3:07 / 3:12 / 3:13 / 3:15 (16:01) / 3:20 / 3:17 / 3:21 / 3:23 / 3:28 (16:49)
Total 32:50
Well done to everyone who took part and I'm sure there were plenty of PB's to report. There is something special about this race - Kinvara being a beautiful location, the vibe and support around the village, the sell-out crowd, I can't quite put my finger on it - but it definitely works. The race organisation was also very good after ironing out a few problems from last year. That's to be commended so credit where it is due.
Back to the snooker - Ding and Ronnie play in the final tomorrow and that should be a cracker.
Beer and curry in the evening with the better half to celebrate 7 years married. Lucky 7!
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