Friday, August 08, 2014
Gentle
30 minutes gentle today (in the shopping zone). Finished up with a few strides. All set now for tomorrow.
Thursday, August 07, 2014
30 minute recovery
Similar to yesterday the heart rate was much easier to get up into the recovery zone. A nice relaxed 30 minutes covering 7.8kms in 30:11 (3:52's). Finished up with some strides (as I did yesterday but forgot to mention).
Thoughts now turning to the race. I haven't raced in a while so I don't have race feedback to gauge where I'm at but what I would say is that I've done a very decent block of training the last 4 weeks (averaging around 100km per week including 14 threshold runs and 3 speed sessions). Hopefully that equates to PB form and I'll certainly be targeting sub 25:30 come Saturday evening. It's a stacked field this year with half a dozen guys capable of breaking 24 so a little too warm for me. That said I'm hoping there will be a few guys I can work with which always make life easier.
Thoughts now turning to the race. I haven't raced in a while so I don't have race feedback to gauge where I'm at but what I would say is that I've done a very decent block of training the last 4 weeks (averaging around 100km per week including 14 threshold runs and 3 speed sessions). Hopefully that equates to PB form and I'll certainly be targeting sub 25:30 come Saturday evening. It's a stacked field this year with half a dozen guys capable of breaking 24 so a little too warm for me. That said I'm hoping there will be a few guys I can work with which always make life easier.
Wednesday, August 06, 2014
Scores for show
Another recovery run. Time 42:59 for 11.1kms (3:52's).
Interesting that my HR moved up into my recovery zone a lot easier today. I was around 135/136 most of the run and it would normally be 3 or 4 beats lower for the same effort. Maybe a sign that I've been tired the last month or so and I'm starting to freshen up.
More darts in the evening. I won 15-14. We both had darts to win the decider and I eventually hit double 10. A good last leg - I hit a 140, my dad came back with a 180 but bottled the finishing!
Interesting that my HR moved up into my recovery zone a lot easier today. I was around 135/136 most of the run and it would normally be 3 or 4 beats lower for the same effort. Maybe a sign that I've been tired the last month or so and I'm starting to freshen up.
More darts in the evening. I won 15-14. We both had darts to win the decider and I eventually hit double 10. A good last leg - I hit a 140, my dad came back with a 180 but bottled the finishing!
Tuesday, August 05, 2014
5 x 2 mins off 120 secs
A final sharpener of a session. I ran out to the same stretch of road where I did my 3 minute efforts last week (2.8km warm-up). The target heart rate to try and get to was 153+. Knew that would be tough with the shorter time period.
The approach was to run as hard as I could for each 2 minutes. That worked fine but the first rep was nothing more than a warm-up with me hitting a mac HR of 143. The second one was a bit better (149) and then the 3rd, 4th and 5th I just about crept up to 153 by the end of the rep. Feeling guilty I decided to run a bonus 2 minutes and managed to get up to 155. I was covering an average of 675m each 2 minute effort so that's around 2:58/km pace on average. Not too bad.
Warm-down of 2.8kms back home. All up 9.7kms for the day.
Out in the evening for darts. I beat the old man 15-9 and played well. Checkouts of 128, 117, 107 and 100 and the scoring wasn't too shabby either.
The approach was to run as hard as I could for each 2 minutes. That worked fine but the first rep was nothing more than a warm-up with me hitting a mac HR of 143. The second one was a bit better (149) and then the 3rd, 4th and 5th I just about crept up to 153 by the end of the rep. Feeling guilty I decided to run a bonus 2 minutes and managed to get up to 155. I was covering an average of 675m each 2 minute effort so that's around 2:58/km pace on average. Not too bad.
Warm-down of 2.8kms back home. All up 9.7kms for the day.
Out in the evening for darts. I beat the old man 15-9 and played well. Checkouts of 128, 117, 107 and 100 and the scoring wasn't too shabby either.
Monday, August 04, 2014
Winding it back
Few too many falling down waters last night so definitely not at my best today...
The start of an easier week. Recovery run 14.8kms in 57:57 (3:55's). Only one quick session planned this week (tomorrow) and no threshold running. Race on Saturday.
The start of an easier week. Recovery run 14.8kms in 57:57 (3:55's). Only one quick session planned this week (tomorrow) and no threshold running. Race on Saturday.
Sunday, August 03, 2014
Hour of power
Bottled the outside run and went on the treadmill. Usual 2 up then the hour of threshold running. Was dreading it but once I got going the 5 minute segments (my way of breaking it down) seemed to tick by nicely. The heart rate took an age to rise (despite a quick start) but after about 10 minutes I was bottom of zone. I pulled the pace back a little and found that my heart rate stayed very stable for the next 40 minutes or so (143 to 145). I went through 5km in 16:23, 10km in 32:59, 15km in 49:59, 10 miles in 53:40, and ended up with 17.9kms in 59:55. Okay treadmill running flatters your pace/distance but still a very decent hit-out at the bottom of my threshold zone.
2km to finish with for 21.9kms for the day.
That's 104.0kms for the week. Lots of quality in there so hopefully I'm in good nick now for the Streets. I forgot to mention I did some strides on Tuesday and Thursday at the end of my recovery runs just to get the legs ticking over at 5km pace.
Then more fun with numerous beers and some food in town. Galway is a great place to be during race week.
2km to finish with for 21.9kms for the day.
That's 104.0kms for the week. Lots of quality in there so hopefully I'm in good nick now for the Streets. I forgot to mention I did some strides on Tuesday and Thursday at the end of my recovery runs just to get the legs ticking over at 5km pace.
Then more fun with numerous beers and some food in town. Galway is a great place to be during race week.
Saturday, August 02, 2014
Run to the car
Today was a sketchy run back to the Galway racecourse to collect my car....pushed the pace to get the HR up into the recovery zone and didn't feel too bad which was a minor miracle, Sweating buckets and by the time I got to the car I'd clocked up 10.9kms in 42:13 (3:52's). Then made my getaway as people started pouring into the racecourse for the next instalment of fun.
A few normalisers at home in the evening.
A few normalisers at home in the evening.
Friday, August 01, 2014
Winner winner chicken dinner
Decided to give the treadmill a bash today for my threshold run. I was targeting the bottom of my zone which was going to make the run a little easier. A 2.0km warm-up, then 45 minutes threshold, finishing with a 2.0km warm-down. It went well - a great sweat and ended up clocking 13.1kms in 45:03 (3:26/km pace).
All up 17.0kms for the day.
Galway races in the evening - I got 2 winners (both short-priced). Nice to get the winner in the last which got me out of trouble. A number of beers were consumed along the way....ended up in the Abbey for a chicken curry.
All up 17.0kms for the day.
Galway races in the evening - I got 2 winners (both short-priced). Nice to get the winner in the last which got me out of trouble. A number of beers were consumed along the way....ended up in the Abbey for a chicken curry.
Thursday, July 31, 2014
Lost
More recovery running. Didn't make the early start instead running at lunchtime. A total of 14.8kms in 57:18 (3:52's).
A game of darts in the evening with the old man. I lost 13-10. I hit the highest checkout of 133 but couldn't get going and my Dad played well clocking 4 x 180's. Next time.
A game of darts in the evening with the old man. I lost 13-10. I hit the highest checkout of 133 but couldn't get going and my Dad played well clocking 4 x 180's. Next time.
Wednesday, July 30, 2014
Weekly intervals
Today was 6 x 3 minutes off 90 seconds. Out on the roads and quite windy so it was going to be a lung buster. Warm-up of 2.8kms then straight into it.
First rep I covered a km and didn't get into my tempo zone. The second one (doubling back - more wind benefit) also a 3 minute km and edged into the zone for the last minute. The next 4 were all in the zone for at least 50% of the time - the pace slowed a little for reps 3 and 5 but still no slower than 3:08 pace and 4 and 6 were also 3 minute km pace.
Same 2.8km warm-down home. All up 11.6kms. Happy with that. Legs felt very tired so to crank out some 3 minute kms on the road was good going.
Dad over again today for the Galway races....planning to attend Friday evening....
First rep I covered a km and didn't get into my tempo zone. The second one (doubling back - more wind benefit) also a 3 minute km and edged into the zone for the last minute. The next 4 were all in the zone for at least 50% of the time - the pace slowed a little for reps 3 and 5 but still no slower than 3:08 pace and 4 and 6 were also 3 minute km pace.
Same 2.8km warm-down home. All up 11.6kms. Happy with that. Legs felt very tired so to crank out some 3 minute kms on the road was good going.
Dad over again today for the Galway races....planning to attend Friday evening....
Tuesday, July 29, 2014
Monday, July 28, 2014
Back to back
One more big week and then pull things back in preparation for the Streets of Galway.
Another threshold session. Originally it was to be a recovery run but the coach had a change of heart...
Tired going into this run. A 2.0km warm-up then ran hard to try and get into my zone. This was struggle street - I was right at the top of my recovery zone and couldn't quite get into the threshold zone. That was the story for the whole run. It wasn't for the lack of effort I can tell you. Ended up running 12.7kms in 45:01 (3:33/km pace). Then a 2.0km run to finish with.
That's 16.7km for the day.
Another threshold session. Originally it was to be a recovery run but the coach had a change of heart...
Tired going into this run. A 2.0km warm-up then ran hard to try and get into my zone. This was struggle street - I was right at the top of my recovery zone and couldn't quite get into the threshold zone. That was the story for the whole run. It wasn't for the lack of effort I can tell you. Ended up running 12.7kms in 45:01 (3:33/km pace). Then a 2.0km run to finish with.
That's 16.7km for the day.
Sunday, July 27, 2014
60 minute threshold
Wasn't looking forward to this session. Started at 6pm and it was a lot cooler but the wind had picked up. I guess I have to have something to complain about to fill some space on here...
A 2km warm-up, then into the threshold running. Struggled big time in getting into the right zone. The first 10 minutes were way down, the next 10 minutes were borderline, then the last 40 minutes I was battling the whole time just to keep in the bottom of the zone (and failing at times). It's a sad day when you look forward to some hills so that the intensity goes up to lift the HR. Anyway I survived and clocked up 16.8kms in 1:00:49 (3:37's).
A 2.2km warm-down to give me 21.0kms for the day.
That's 107.1kms for the week. Biggest week of the year and one of the toughest weeks I can recall. All sessions on the road so progress all round. Pace is a little down but I'll put that down to heat/humidity/tiredness and any other excuse I can think of.
Taylor shellacked MVG. Great stuff.
A 2km warm-up, then into the threshold running. Struggled big time in getting into the right zone. The first 10 minutes were way down, the next 10 minutes were borderline, then the last 40 minutes I was battling the whole time just to keep in the bottom of the zone (and failing at times). It's a sad day when you look forward to some hills so that the intensity goes up to lift the HR. Anyway I survived and clocked up 16.8kms in 1:00:49 (3:37's).
A 2.2km warm-down to give me 21.0kms for the day.
That's 107.1kms for the week. Biggest week of the year and one of the toughest weeks I can recall. All sessions on the road so progress all round. Pace is a little down but I'll put that down to heat/humidity/tiredness and any other excuse I can think of.
Taylor shellacked MVG. Great stuff.
Saturday, July 26, 2014
Tank empty
A 11.1km recovery run in 42:39 (3:51's).
Finished up with some strides which isn't something I do often. Feeling very tired and I guess that's the body reacting to the higher volume this week. There is no way I could have done a threshold run today...
Watched some darts in the evening. The Taylor V Anderson match was brilliant. Both averaging 105 and one of the best matches I've seen in a long time. The Power looks good as I noted earlier....
Finished up with some strides which isn't something I do often. Feeling very tired and I guess that's the body reacting to the higher volume this week. There is no way I could have done a threshold run today...
Watched some darts in the evening. The Taylor V Anderson match was brilliant. Both averaging 105 and one of the best matches I've seen in a long time. The Power looks good as I noted earlier....
Friday, July 25, 2014
Stinking hot though not complaining
A 45 minute threshold run outside. It was very hot and I didn't start my run until around 6pm. a 2km warm-up, then 12.5kms threshold in 45:04 (3:36's), with 2.3km to finish with.
Pace was down but when you consider the heat and humidity, plus I was wearing my normal heavy runners I don't suppose it was too bad.
Thirsty after that...
Thursday, July 24, 2014
Fours
Early morning run with Fintan. Usual route and struggled to get into my recovery zone for the first 20 minutes or so. Ended up with a total of 14.8kms in 59:09 (4:00's).
Wednesday, July 23, 2014
3 x 5 mins off 180 secs
Sounds easy - but the plan was to get into my tempo zone which in my training terminology is the next level up from my threshold zone...
I did a nice warm-up of 3.5kms and tried to push the pace a bit to at least get in the threshold zone but with temps at 26 degrees it was proving a little tricky. I used my course I normally use for 5 minute efforts and I dumped the top as I lined up for the first rep. I pushed hard and it took an age for my HR to respond. By midway I was well into my threshold zone and by the last minute I was on the border of my tempo zone which starts at 153. Not a great start.
The second one was better. Perhaps the second half in the right zone. One final one and around two thirds where it should be. After that I was pretty done for and I crawled home - another 3.7kms in my recovery zone to give me 12.0kms all up.
Really tough that session - running 5 minute mile pace in 26 degrees was never going to be easy and that's how it turned out. But it's a start on doing some faster running to help drag my threshold speed up a little.
Snooker in the evening (rubbish). Then watched a bit of the darts to see Taylor hit a majestic 9 darter. That's his 10th televised 9 darter and once he got down to 144 he never looked like missing. He looks on his game this week as his darts are hitting the board at the right angle like they used to so that's a worrying sign for his rivals...
I did a nice warm-up of 3.5kms and tried to push the pace a bit to at least get in the threshold zone but with temps at 26 degrees it was proving a little tricky. I used my course I normally use for 5 minute efforts and I dumped the top as I lined up for the first rep. I pushed hard and it took an age for my HR to respond. By midway I was well into my threshold zone and by the last minute I was on the border of my tempo zone which starts at 153. Not a great start.
The second one was better. Perhaps the second half in the right zone. One final one and around two thirds where it should be. After that I was pretty done for and I crawled home - another 3.7kms in my recovery zone to give me 12.0kms all up.
Really tough that session - running 5 minute mile pace in 26 degrees was never going to be easy and that's how it turned out. But it's a start on doing some faster running to help drag my threshold speed up a little.
Snooker in the evening (rubbish). Then watched a bit of the darts to see Taylor hit a majestic 9 darter. That's his 10th televised 9 darter and once he got down to 144 he never looked like missing. He looks on his game this week as his darts are hitting the board at the right angle like they used to so that's a worrying sign for his rivals...
Tuesday, July 22, 2014
Sore knee
Recovery run. Again it was roasting hot. A total of 14.8kms (Thursday route) in 57:26 (3:53's). Sweating buckets. A tempo session scheduled for tomorrow...
Knee not great at the moment. Seems to have coincided with me upping the ante...
Knee not great at the moment. Seems to have coincided with me upping the ante...
Monday, July 21, 2014
Hugh Midity
In speaking with my coach when he was over it was decided it was time to step it up a bit. I've been in a bit of a rut with my 10km threshold runs and recovery running with not much else (no intervals, long runs, etc). So it was time to knuckle down starting today.
One of things discussed was I need to get out on the roads more. So today it was to be an outdoor threshold run. Always nice to pick one of the most humid days of the year. After a 2km warm-up it was straight into it. I ended up running a total of 13.0kms (46:41 at 3:35/km pace). Bloody tough going in the heat but it was all in the right zone. A 1.8km warm-down to give me 16.8kms for the day.
One of things discussed was I need to get out on the roads more. So today it was to be an outdoor threshold run. Always nice to pick one of the most humid days of the year. After a 2km warm-up it was straight into it. I ended up running a total of 13.0kms (46:41 at 3:35/km pace). Bloody tough going in the heat but it was all in the right zone. A 1.8km warm-down to give me 16.8kms for the day.
Sunday, July 20, 2014
A good crew
A long run in the morning. A total of 21.0kms from Oranmore to the city centre and back (4:18's). A good chance to pick the brains of my coach and his partner who are both ex GB internationals. Here's a few photos as we were about to set off:
All in all a great weekend. On the running front I managed 85.2kms for the week including 3 threshold runs. Another couple of decent weeks and I'll be ready for the Streets. Just need to pull back a bit on the social front...
All in all a great weekend. On the running front I managed 85.2kms for the week including 3 threshold runs. Another couple of decent weeks and I'll be ready for the Streets. Just need to pull back a bit on the social front...
Saturday, July 19, 2014
Lactate Threshold Testing
A busy day - 10 people booked in for lactate threshold testing and thankfully it all went like clockwork!
Below are a few photos of the day. Great to test a really nice bunch of people and the exciting thing was that everyone had scope to improve their training and performance with some small adjustments . It was very motivational to be part of and thanks to all who were involved!
No running today. Started testing at 8am and didn't finish until 8pm! Managed to get in town for some food and a few beers in the evening. My first long run in a while planned for the morning...
Below are a few photos of the day. Great to test a really nice bunch of people and the exciting thing was that everyone had scope to improve their training and performance with some small adjustments . It was very motivational to be part of and thanks to all who were involved!
No running today. Started testing at 8am and didn't finish until 8pm! Managed to get in town for some food and a few beers in the evening. My first long run in a while planned for the morning...
Friday, July 18, 2014
Busy
A treadmill threshold run. 2km up, 10km in 32:49, 2km down. Felt good.
Afternoon was Conor's 6th birthday party.
Then on to Shannon to pick up my coach who was over from England to help out with the lactate testing clinic to be held tomorrow.
No gigs to report...
Afternoon was Conor's 6th birthday party.
Then on to Shannon to pick up my coach who was over from England to help out with the lactate testing clinic to be held tomorrow.
No gigs to report...
Thursday, July 17, 2014
Luka Bloom
Recovery run. 11.1kms in 43:47 (3:57's).
Out again in the evening to see Luka Bloom (brother of Christy Moore). A great gig upstairs in Monroes and managed to jag a seat right next door to the stage:
Out again in the evening to see Luka Bloom (brother of Christy Moore). A great gig upstairs in Monroes and managed to jag a seat right next door to the stage:
Wednesday, July 16, 2014
The National
Same session as yesterday. But was feeling great - what a contrast! Time 32:49 for the 10km and was running most of it in the middle of my threshold zone. I wore my more cushioned Saucony Triumphs and that seemed to help with the sore foot. All up 14kms.
Out in the evening to see the National at the Big Top. I really enjoyed the gig and thought they were superb. Here's one of my photos from the last song:
Out in the evening to see the National at the Big Top. I really enjoyed the gig and thought they were superb. Here's one of my photos from the last song:
Tuesday, July 15, 2014
2/10/2
2km up, 10km threshold (33:13), 2km down. Not feeling great - left knee a bit sore as was the right foot (treadmill).
A big weekend on the horizon - my coach is coming over from the UK and we're hosting a lactate threshold testing day. Ten people booked in on Saturday for the test and really looking forward to helping people with their training.
A big weekend on the horizon - my coach is coming over from the UK and we're hosting a lactate threshold testing day. Ten people booked in on Saturday for the test and really looking forward to helping people with their training.
Monday, July 14, 2014
Here we go again
A recovery run of 11.1kms in 42:10 (3:48's). I tried wearing some different runners as my foot is still playing up. Felt okay during the run but sore afterwards. I might add a photo of my gammy foot. On second thoughts that's probably not a good idea...
Sunday, July 13, 2014
Short on time
Another outdoor threshold run. I only had an hour so did a 1km warm-up and then straight into my threshold run for 10kms (34:47). Then a 1.7km warm-done. A continuous run and all done in 45 minutes.
Felt great and could have easily kept going after 10kms. That doesn't happen too often. A good week clocking up 95.9kms and a total of 5 threshold runs each of 10kms.
In the afternoon we went to a birthday party. One drink lead to another and by the time we left I'd had a few. Then struggled to stay awake when the final of the footy was on...
Felt great and could have easily kept going after 10kms. That doesn't happen too often. A good week clocking up 95.9kms and a total of 5 threshold runs each of 10kms.
In the afternoon we went to a birthday party. One drink lead to another and by the time we left I'd had a few. Then struggled to stay awake when the final of the footy was on...
Saturday, July 12, 2014
Taping
I taped up the foot and had a run with Fintan. Weather was a bit wet to start with but nice to run in some cooler conditions. We ran the Thursday route of 14.8kms in 58:19 (3:56's) and I was in my recovery zone most of the way. Not sure what's wrong with the foot - it doesn't look or feel good and I hope I don't have an infection...
A few beers in the evening watching Brazil getting beat (again).
A few beers in the evening watching Brazil getting beat (again).
Friday, July 11, 2014
Blistering pace
Another threshold run on the treadmill. I've developed a very sore spot (blister) on the bottom of my right foot which is troubling me. Really struggled today and had to tough out the last 4km by breaking it down into small segments. The 10km was 33:11 and after that I was limping along for my warm-down. All up 14.0kms.
A few beers in the evening whilst watching the 20/20. I'll have to strap up the foot if I'm to do any running on the weekend.
A few beers in the evening whilst watching the 20/20. I'll have to strap up the foot if I'm to do any running on the weekend.
Thursday, July 10, 2014
Late night, early morning
Up early to take Dad to the airport so no run until the afternoon. Very tired so just wobbled around outside for 11.1kms in 42:59 (3:52's).
Here's a photo from the Headford 8km courtesy of the race organisers. I'm leading out the runners just after the start:
Here's a photo from the Headford 8km courtesy of the race organisers. I'm leading out the runners just after the start:
Wednesday, July 09, 2014
0 - 0
Same run as yesterday. 10km in 33:06. 14kms in total. That's 3 threshold runs on the spin so new territory for me.
Out in the evening for a game of darts with the old man. I won 13-11 and played well. Then we watched the end of the football. Yawn.
Out in the evening for a game of darts with the old man. I won 13-11 and played well. Then we watched the end of the football. Yawn.
Tuesday, July 08, 2014
7 - 1
Back to the treadmill. Same old same old. Time 33:14 for 10km. Plus another 4km up/down.
Watched the Brazil v Germany game in the evening. Nice to see a few goals!
Watched the Brazil v Germany game in the evening. Nice to see a few goals!
Monday, July 07, 2014
Experiment
A nice day outside so decided to try a threshold run outdoors to see how the pace compared to my hamster wheel runs. A 2.7km warm-up and then ran the Claregalway 10km course. Started well and within my threshold zone after a few minutes. Then after 3km I faded a little and was running at the bottom of my zone. Pace was slowing and I crawled home the last few kms to give me 34:49 for the 10km.
So about 10 seconds per km slower than the treadmill. Perhaps today wasn't the best day to do this as I'm probably not fully recovered from the race on Saturday. And there is the temptation to back off when running on the road which you can't do on the treadmill unless you slow down the speed. I'd say the real difference would be around 6 to 7 seconds per km slower on the road. Will try this again at a future date to see.
I finished up with a 2.6km warm-down. All up 15.3kms for the day.
Snooker in the evening. Hammered the old man and played okay in patches. Kept missing silly balls though for the big breaks so no 50's today...
So about 10 seconds per km slower than the treadmill. Perhaps today wasn't the best day to do this as I'm probably not fully recovered from the race on Saturday. And there is the temptation to back off when running on the road which you can't do on the treadmill unless you slow down the speed. I'd say the real difference would be around 6 to 7 seconds per km slower on the road. Will try this again at a future date to see.
I finished up with a 2.6km warm-down. All up 15.3kms for the day.
Snooker in the evening. Hammered the old man and played okay in patches. Kept missing silly balls though for the big breaks so no 50's today...
Sunday, July 06, 2014
In the 80's
Recovery run to blow out the cobwebs. All up 14.8kms in 57:50 (3:54's). Not feeling particularly great - can't think why...
Meal out with the family in the evening.
All up 87.7kms for the week. Back on track now for some proper training.
Meal out with the family in the evening.
All up 87.7kms for the week. Back on track now for some proper training.
Saturday, July 05, 2014
Headford 8km
Out to Headford with the old man and whilst he was doing a pub crawl in town, I was getting ready for the race. A lovely evening with a bit of a breeze and a good crowd for the 10th anniversary of the event.
I took it out hard from the start up through the town and by the time we made the first left turn I was way out front on my own. Then a nice flat section along the main road and I continued to run strongly maintaining 3:10/km pace. Just before 4km there is another left turn and that's where the course gets a bit tougher. I was a bit disappointed with my splits for the next few kms and I backed off a bit but then started to work harder for the last couple of kms. The 7th km has a very nasty hill as you climb up to the water tower but once you get on the main high street it's a nice run home. I crossed the line in 25:55 for the win.
All up 12.5kms for the day. A good hit-out in preparation for the Streets of Galway where I'll be going all out for sub 25:30.
Joined my Dad in the pub and we decided to stay in Headford for the night whilst showing off the new trophy. All in all a very enjoyable evening!
I took it out hard from the start up through the town and by the time we made the first left turn I was way out front on my own. Then a nice flat section along the main road and I continued to run strongly maintaining 3:10/km pace. Just before 4km there is another left turn and that's where the course gets a bit tougher. I was a bit disappointed with my splits for the next few kms and I backed off a bit but then started to work harder for the last couple of kms. The 7th km has a very nasty hill as you climb up to the water tower but once you get on the main high street it's a nice run home. I crossed the line in 25:55 for the win.
All up 12.5kms for the day. A good hit-out in preparation for the Streets of Galway where I'll be going all out for sub 25:30.
Joined my Dad in the pub and we decided to stay in Headford for the night whilst showing off the new trophy. All in all a very enjoyable evening!
Friday, July 04, 2014
30
Easy 30 minutes today as racing tomorrow in Headford. Total 7.6kms (3:57's). On the treadmill again as the weather was very wet...
Out in the evening for a game of darts and a few pints. I was leading my Dad 11-10 and we had to surrender the dartboard. A shame as we were both playing well and I think it would have gone the distance...
Out in the evening for a game of darts and a few pints. I was leading my Dad 11-10 and we had to surrender the dartboard. A shame as we were both playing well and I think it would have gone the distance...
Thursday, July 03, 2014
Slow running...
Short on time so squeezed a recovery run in on the treadmill. Started slow and gradually upped the pace for the first 4km, but ended up running the last 6km in sub 3:40/km pace whilst in my recovery zone. All up 10.0kms in 38 minutes on the knocker.
Wednesday, July 02, 2014
Sad news
No surprise today what my run was. A 10km threshold run in 33:14. Deliberately held back a little running mid to high zone. All up 14 clicks with the bits either side.
Very shocked to hear the news of Robbie Mathews. A very talented athlete who I lined up against only last year in the national 10,000m. Sincere condolences to his family and friends.
Very shocked to hear the news of Robbie Mathews. A very talented athlete who I lined up against only last year in the national 10,000m. Sincere condolences to his family and friends.
Tuesday, July 01, 2014
Sub 33 just
2km up, 10km threshold 32:59, 2km warm-down. All up 14kms. Really hot today and was running right at the top of the threshold zone. A tough run but felt good at the end. More of the same tomorrow.
Out in the evening for a few beers and a game of darts. I won 10-7 but the standard was pretty ordinary.
Out in the evening for a few beers and a game of darts. I won 10-7 but the standard was pretty ordinary.
Monday, June 30, 2014
Refreshed
A warm day and ran the Thursday route solo to give me 14.8kms in 57:15 (3:52's). Felt pretty good and the legs certainly felt fresh.
I have my coach coming over from England in a couple of weeks time to host a lactate threshold testing day. That should be fun and I dare say we'll be having a beer or 2 afterwards...
I have my coach coming over from England in a couple of weeks time to host a lactate threshold testing day. That should be fun and I dare say we'll be having a beer or 2 afterwards...
Sunday, June 29, 2014
Another 60km week
Another day of no running. Lots of travel back to Galway and that was about it. Didn't even bump into any famous people at the airport...
That's 60.8kms for the week. The fun has ended and time to knuckle back down into a few decent weeks of training.
That's 60.8kms for the week. The fun has ended and time to knuckle back down into a few decent weeks of training.
Saturday, June 28, 2014
Belgian Wedding
Got up and had a wobble around the village. A total of 8kms in around 36 minutes feeling very ordinary. A lovely part of the world mind, very clean, and lovely scenery. Back to the B&B to get changed, before a quick visit to the pub, then onto the church, then the reception. I managed to pace myself a bit better today and stayed on the beers nearer the 5% mark.
Here's a photo of me playing a rather strange game of billiards. I didn't have a clue about the rules...
Here's a photo of me playing a rather strange game of billiards. I didn't have a clue about the rules...
Friday, June 27, 2014
More travel
Off to Belgium today for a wedding. I was hoping to squeeze a run in but we got stuck in traffic in Brussels which put pay to that. Instead it was a family meal and getting familiar with the Belgian Beers. Started on Duvel (abv 8.5%) and finished up on the Trappistes (abv 9.25%). That stuff is rocket fuel and I was in a world of hurt the next day...
Oh yeah, bumped into this guy at Dublin Airport (one of my fave players). Had a quick chat and got my photo taken. He was travelling to Oz for the Australian Open:
Oh yeah, bumped into this guy at Dublin Airport (one of my fave players). Had a quick chat and got my photo taken. He was travelling to Oz for the Australian Open:
Thursday, June 26, 2014
Bad then good
Early morning run with Fintan and Owen. I was struggling big time - no energy which I put down to a lack of carbs. Glad to finish in 1:01:03 for the 14.8kms (4:07's).
My Dad is over at the moment so we went out for a game of darts in the evening. I won 15-13. Happy with that as I haven't played in an age.
My Dad is over at the moment so we went out for a game of darts in the evening. I won 15-13. Happy with that as I haven't played in an age.
Wednesday, June 25, 2014
10km threshold #2
Same run as yesterday. This time I ran the 10km in 33:10. Bloody hell these sessions are tough at the moment with the weather being warm. No chance of me getting up past 10km at the moment - just don't have the mojo...all up 14.0kms.
Tuesday, June 24, 2014
10km threshold #1
2km up, 10km threshold, 2km down. Sweating buckets and completed the 10km in 33:03.
Monday, June 23, 2014
Progressive recovery
Back on the treadmill. Started off with a slow couple of kms and by the time I hit 2km I was running at 15.0kms/hour pace. Then each minute I upped the pace by 0.1kms/hour. I didn't get into my recovery zone (HR 131) until I was up to 16.7kms/hour (3:36/km pace). Then the rest of the run at the pace (just over 10 minutes). All up 10.0kms in 38:10. The rest from running must have done me good.
Sunday, June 22, 2014
Ouch
Travel with a hangover. Got home around 5pm and went straight out for a meal with the family. No running again.
That's 66.5kms for the week...
That's 66.5kms for the week...
Saturday, June 21, 2014
Headingley
Met with some of the old Uni gang at the cricket. First beer at 11am and kept drinking right through until 2am doing my best Peter Barlow impersonation. No running as you'd expect so the 147 day running streak came to an end. Nice to catch up with some guys I haven't seen in almost 20 years. Where does the time go?
Friday, June 20, 2014
10km threshold
Pushed it today - was feeling good and the heart rate was slow to rise and I managed to run the entire 10km without having to lower the pace to keep inside the correct heart rate zone. I was right at the top of the zone for the final few kms and managed to run the 10km in 32:45. Not bad for a training run. All up 14.0kms with the up and down.
Travel to Dublin in the evening for my flight to the UK in the morning.
Travel to Dublin in the evening for my flight to the UK in the morning.
Thursday, June 19, 2014
England out
Early morning run with Fintan. The pace was a little slower than the norm and knocked out the 14.8kms in 1:00:56 (4:07's). Nice run mind and perfect conditions. Knee behaving really well the last couple of days (kiss of death).
I went into town in the evening to watch England play (read not play). Total bobbins. Hopefully Italy slip up tomorrow and put us out of our misery.
I went into town in the evening to watch England play (read not play). Total bobbins. Hopefully Italy slip up tomorrow and put us out of our misery.
Wednesday, June 18, 2014
Spain out
Threshold run. 2km up, 10km threshold in 34:06, 2km down. Took it easy at the lower end of my training zone as it was bloody hot. Even with the fan on full blast I will still sweating buckets. I'll get one more of these runs in on Friday and that will be that.
Watched Spain get knocked out of the world cup whilst having a few beers. Need to click out of holiday mode...
Watched Spain get knocked out of the world cup whilst having a few beers. Need to click out of holiday mode...
Tuesday, June 17, 2014
Back home
Day of travel back to Galway. Lovely weather on arrival - same heat as in Portugal. I did a 9.5km recovery run (topless) in 36:26 (3:50's) so not too shabby.
Monday, June 16, 2014
Last Day
Final day of the holiday. Another repeat session - it didn't seem there was any wind today and I ran to the lighthouse about 2 minutes quicker than before (28:54). Then the threshold run on the return leg. Actually there was a bit of a breeze which you don't notice when it's on your back. Still a decent run back in exactly 4 minutes quicker than the outward leg (24:54). Overall 53:48 for 14.2kms (3:47's). The return leg was around 40 seconds slower than yesterday - but in my book it was a better run today as 3:30's into a breeze when it's close to 30 degrees is good going.
A spot of food poisoning in the evening which resulted in me driving the porcelain bus. Not pleasant. I'm blaming the shellfish and definitely not the beer....
A spot of food poisoning in the evening which resulted in me driving the porcelain bus. Not pleasant. I'm blaming the shellfish and definitely not the beer....
Sunday, June 15, 2014
7.1
Encouraged by the run yesterday I decided I'd do the same again. This time it was a slightly different route through town to the lighthouse but pushed it all the way home on the return leg. Round numbers out in 31 minutes, home in 24 minutes. So another 7.1km in the threshold zone. All up 14.2kms in 55:42.
The watch recorded a new 5km watch PB as part of the return leg (16:45). That's 3:21 per km so ticking over nicely. Average heart rate was 145 for the final 7.1kms and I think I need to start doing more of the threshold running on the road when I get back to Ireland.
That's 93.3kms for the week. Damage limitation whilst on holiday to counter the additional intake of food and beer. At least I managed a bit of threshold running the last few days. Hopefully fitness has at least been maintained.
And the run streak continues. I think that's 142 days now. I can't see that continuing next weekend as it's a university reunion in Headingley for the cricket. There are some big hitters in attendance so watch out the Otley Road...
The watch recorded a new 5km watch PB as part of the return leg (16:45). That's 3:21 per km so ticking over nicely. Average heart rate was 145 for the final 7.1kms and I think I need to start doing more of the threshold running on the road when I get back to Ireland.
That's 93.3kms for the week. Damage limitation whilst on holiday to counter the additional intake of food and beer. At least I managed a bit of threshold running the last few days. Hopefully fitness has at least been maintained.
And the run streak continues. I think that's 142 days now. I can't see that continuing next weekend as it's a university reunion in Headingley for the cricket. There are some big hitters in attendance so watch out the Otley Road...
Saturday, June 14, 2014
6km threshold
I decided I needed to try a bit harder with the holiday training so I did the lighthouse run, and pushed the return leg for just under 6km. I felt pretty good. Okay it was all downhill with wind on the back but I did at least get in the threshold zone for the guts of the 6km. Then an easy last 5 minutes back to the apartments. All up 14.4kms in 56:50.
Had a good drink in the evening watching the England game. I thought we played really well and deserved something out of the game. I've no problem losing if we at least play well. I still think they can qualify and it has been a really enjoyable World Cup so far.
Had a good drink in the evening watching the England game. I thought we played really well and deserved something out of the game. I've no problem losing if we at least play well. I still think they can qualify and it has been a really enjoyable World Cup so far.
Friday, June 13, 2014
Toasty
Same run as yesterday. I left it a but later to try and run in slightly cooler conditions but it was still bubbling hot. Another 14.4kms in a slower 1:00:52 (ave HR 126). Clearly I wasn't pushing it enough.
No chance of threshold running here. I'd last 5 mins max. Enjoy the easy stuff.
I watched Holland shellack Spain. Drinking beers that came in 200ml bottles. Like drinking out of a thimble. Lots of shuttle runs to the fridge...
No chance of threshold running here. I'd last 5 mins max. Enjoy the easy stuff.
I watched Holland shellack Spain. Drinking beers that came in 200ml bottles. Like drinking out of a thimble. Lots of shuttle runs to the fridge...
Thursday, June 12, 2014
Lighthouse
I ran from Sagres to the lighthouse and back which I think is the most south westerly point in Europe. All into the wind and uphill on the way out, but a nice run home even though I was dehydrated by this stage. All up 14.4kms in 59:28 (4:08's). Much better than yesterday and just managed to keep the HR in the recovery zone (ave 131).
A few beers and watched the Brazil game before falling asleep during the second half...
A few beers and watched the Brazil game before falling asleep during the second half...
Wednesday, June 11, 2014
Gone to seed
Tried a run here. Managed 10.8km but was blowing all the way. Time 53:00 so just under 5 minute kms. A bit of a reality check. No treadmill here, no track, just lots of sun and Super Bock. The easy running might be a blessing...
Tuesday, June 10, 2014
Portugal
Managed to squeeze in a recovery run in the morning. All up 11.1kms in 42:08 with average heart rate at 133. Well under 4 minutes per km as is the norm these days.
Off to Portugal in the afternoon with the wifey sans kids. Should be 7 days of fun!
Off to Portugal in the afternoon with the wifey sans kids. Should be 7 days of fun!
Monday, June 09, 2014
Buckets
Back into the threshold running. 10km in 33:30. Didn't feel great but had a good sweat. All up 14 clicks with the up/down.
Sunday, June 08, 2014
Damp
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!
That's 86.7km for the week. Any week that contains a PB is a good week in my book!
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.
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