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Another recovery run. A similar effort level to yesterday but much easier to get into the recovery zone today. All up 11.1kms in 41:39 (3:45's). A nice slow trot...

A few strides at the end (4 x 15 seconds).

Back to the track tomorrow for some more 400's.....

Long recovery run

A long run from Claregalway to Oranmore via the city to pick up my car which I'd ditched the night before. I was pushing hard but was always struggling to get the heart rate up into my recovery zone for most of the first half of the run.

Very happy to have this one over with. A total of 22.3kms in 1:24:19 (3:47/km). When I look at the splits I only managed to get into the recovery zone for 12 of the 22 kms so in that respect it was a bit of a fail. Certainly not a slow run for recovery....

That's 109.1kms for the week. A good week but stuffed up my 400's but apart from that not too bad. I find it much easier when the threshold running is broken up into segments so more of that please.

8 x 5 mins threshold

More of the T word stuff today. This time broken down into 8 x 5 minutes off 60 seconds. Usual 2km warm-up and then ran out-and-back along the Claregalway 10km course turning after the 4th rep (close to the castle).

All went well. Run hard the first minute each time and then settle into the rep for the remaining 4 minutes. Looking at my splits I was very consistent distance-wise covering just over 1.5km each time. Average pace was around 3:18/km so happy with that.

A 2.3km warm-down to give me 16.6kms for the day.

Out in the evening for a few beers and a curry.

8km Recovery / 6km Threshold / 2km recovery

An hour recovery run today with a 20 minute threshold segment. Legs felt a bit better but still not right. I was having to run the first 8km quite hard to get into my recovery zone which had me worried (I was averaging 3:49/km). Then into the threshold segment - I managed to lift the heart rate okay and knocked off the 6kms feeling pretty good at 3:30/km pace. Then another 2.1km in my recovery zone to finish with.

All up 16.1kms (10 miles) in just under an hour. Not bad running that!

Out in the evening for a table quiz. My general knowledge is fairly shocking but there was decent Guinness so all was good.

John Wayne Threshold Run

Legs not happy today (still). After a 2km warm-up, it was straight into it. Took a few kms of hard running to get the heart rate there or thereabouts - and I didn't really settle into the run until about 7km. I was running an out and back course and after turning I felt a bit better but that was short-lived and I struggled the last 3-4km into a stiff wind. All up 13kms in 45:30 (3:30's).

A 2km warm-down to give me 17.0kms for the day.

In bits

Recovery run with Fintan. Lots of chat so the pace suffered a little and I was borderline shopping zone/recovery zone for most of it. All up 14.9kms in 58:47 (3:57's).

Legs got gradually worse as the day went on. Those 400's have destroyed my calves...

A photo of the recent Claregalway podium courtesy of 77edenhill:

12 x 400's plus bonus 2

I had planned to make the track for this session but time was against me. So instead I used the treadmill like I did last time I did this session 2 weeks ago.

Same routine, a 2km warm-up, then some very quick strides to spike the heart rate and then into it. Recovery was only 45 seconds compared to 60 seconds previous so I thought 21.8kms/hour (66 seconds per lap) would get that heart rate up for each 400m. After the first 3 I was only in my threshold zone and from there on in I was playing catch-up. I kept upping the treadmill by 0.1kms/hour each rep and by the time I reached no 10 I still wasn't in my tempo zone...

Speed was very quick by this stage and managed to get into the zone on reps 11 and 12. Feeling guilty I decided to do a couple more (still increasing the speed each time) and again I was up into my tempo zone. I should add that I was still running 66 seconds each time even though I was down to 63 seconds for the 400m by the end of the session.

So a big improvement on 2 weeks ago but I wasn't putting the heart rate where it needs to be so a fail as far as the session goes. A 2km warm-down and that's 9.6kms for the day.

Start of another week

Recovery run 12.6kms in 49:26 (3:55's).

Plenty of lactate threshold test appointments so that's good to see. A really nice feeling to help people with their running and I'm getting some great results with people who were in a few months back.

14km Threshold

A longer run today with a 45 minute threshold segment. Again outdoors in the wet and wind. I'd picked up a new Garmin 220 and was looking forward to giving it a try.

A 4km warm-up in my recovery zone and then lifted the pace. The HR took an eternity to lift but I was moving well. Just kept it ticking over and was feeling great for the next 12km but the next couple of kms I was starting to tire. After 14kms of threshold running I stopped and ran the final 3.1km home in my recovery zone. All up 21.1kms.

The threshold segment took me 48 minutes (14kms at 3:25/km). Very happy with that and as good as I've ran on the road. And most of that was at the bottom of my threshold zone.

That's 105.8kms for the week. Very happy with how things are going. The knee is good, the training is going well, the weight is down, and I still like a few beers just to help balance the ledger. Plus I'm very happy with the new watch.

13km Threshold

Threshold running today. Outside. To make it easier I slipped into the racing flats. I was running short of time so it was a 2km warm-up, then 6km out on the Claregalway 10km course, then turn and run another 7km at threshold pace. Finishing with a 1km warm-down. All up 16kms.

Felt great and ran the 13km in 46 minutes. Not a great pace (3:32's) but after yesterday it was brilliant. The best news being the knee was giving me very little in the way of gyp. The worm has finally turned.

Shocker

Another recovery run. Felt very sore and tired right from the off and just couldn't get into my recovery zone. After about 20 minutes I'd had enough and I jogged/walked home. Very low energy. I did some token strides when I got back (not sure why). All up 9.1kms in 38 minutes. When in doubt reach for the fridge and have a few beers.

Progress

A massage in the morning with Peter Forde who had sponsored the Claregalway 10km. A great session and just reiterated how low a pain threshold I have. Lots of sore spots and lots going on in the back/glutes/piriformis. Plus an almighty knot on the outside of my left quad. Felt much better after but still had an hour recovery run to do...

Struggled to get going in the run. Was always just below where I wanted to be HR wise. I ran the Thursday route solo in a time of 59:49 for the 14.8kms (4:03's). Rare these days to creep up above 4 minute clicks. I'll put that down to the massage.

Oranmore 5km

A warm-up with Greg and Justin for a couple of kms. Then a bit more by myself. Conditions were very blustery and rain threatened so wasn't sure what to expect.

Lined up at the start and lots of chat. Then a countdown from 10 and we were off. I hit the lead and opened up a gap straight away. The plan was to run at the bottom of the tempo zone and as I reached the first km I was still in my threshold zone. An undulating route and by the time I reached the second km I was feeling good having just lifted the heart rate a little. Another 500m then the hairpin turn for the run back to the start.

I could see that I had a decent lead and oddly enough it seemed easier after turning as I was expecting a headwind. I pushed on and started to feel really relaxed despite lifting the pace a little. Through kms 3 and 4 and my only drama was the heart rate strap that kept slipping down. I kept the pace the same during the last km and enjoyed the last 100m to cross the line in 16:09 for a comfortable victory.

A very relaxed run but after a quick drink I was back on the course for a further 3 x 5 minute efforts again in my tempo zone (similar pace to what I'd just ran). By this time it had started raining and I was getting lots of strange looks as I ran hard back down the road with people streaming up to the finish running the other way. I didn't feel too bad and I did 2 x 5 minutes running towards Galway, then stopped and ran the final 5 minute effort coming back. Then the reaming run home at recovery pace.

All up 14.8kms for the night with around 30 minutes of tempo running. All going well and a very enjoyable run. Great to see a big turn-out for this race with all the proceeds going to charity.

Here's me at the finish courtesy of Maree AC:

Threshold then physio

My only option was the treadmill and with a 45 minute threshold run on the cards it was going to be a good sweat. Usual 2km warm-up, the 13.4kms in 44:57 (3:21's), then 2kms to finish with. All up 17.4kms.

Not too bad and kept to the bottom of the zone as much as possible.

Then on to the physio with nicely primed sore knee. Some work on the hips and lots of stretches and exercises to work on. I'll stick to the plan and see how I get on.

Second recovery day

Another recovery run. A total of 12.8kms in 49:23 (3:51's). Knee still sore and I have a physio appointment booked for tomorrow.

Back into some quicker stuff tomorrow also.

Action

Recovery run. Felt okay though the knee a little sore. Total 14.8kms in 58:41 (3:58's).

I've decided I'm going to take some action to get this knee fixed once and for all. I suspect it stems from the hips which are tight/weak/misaligned. Physio appointment calling.

A total of 80.4kms for the week. Not great volume but I feel like I'm back in form and ready to knuckle down into another block of training.

Claregalway 10km

Perfect conditions. Well rested. No stomach bug. Quick course. What could possibly go wrong? Your coach telling you to take the first 5km handy and then pull the trigger...that plan was great if nobody was taking up the running...

Well after my warm-up which included some quick strides and a 2 minute blast (to lift my HR above 153), I was lining up at the start. So the first 5km in my threshold zone (ideally at the bottom), then run hard for the second 5km. The race started and I hit the lead but another guy went with me so at least that kept the pace honest.

By 1km I was in my threshold zone but mid-zone rather than at the bottom with the guy tucked in behind me. That's pretty much the pattern of the first 5km. I wasn't recording splits, I was just checking my HR as I passed each km marker. Very sad.

Somewhere before 2km I swallowed the biggest flying insect you could imagine. That wasn't pleasant but despite my best effort I couldn't manage to regurgitate crazy legs crane. On with the race and although my HR was a little higher than planned, it felt like I was jogging as we went through kms 2, 3 and 4.

Still the guy behind and as we hit the 5th km (time 17:05). Then on one of the drags of the course and I took off. I felt pretty good and straight away I had opened up a decent gap. It was then all about keeping up the effort level for the run home.

Not much detail here - again I was looking at my HR splits each km (I really need to invest in a good watch). I know the course like the back of my hand so was on auto-pilot. By the time I reached the N17 I ran in the bus lane and started to push a little harder. Through 8km, then past the castle, and then it was nice to run back through the village with plenty of support from onlookers over the last mile.

Running hard but still not flat out I crossed the line for the win in 32:57 (second half 15:52). Happy with that and a good confidence booster. Clearly I wasn't right for the Streets and I felt very comfortable tonight at my target 10km pace of around 3:10's. A quicker time than last year where I was on the red-line for most of the race...

Hopefully back on track now for some quick races in the coming months. I think the sub 32 is there for the taking now so that will be my aim before an attempt on the half in November.

All up around 14.0kms. A few beers and then nighty night.

Thanks to Ian for this photo:

T minus 1

Another recovery run. This time outside. Felt okay but the legs haven't been quite right since those 400's on Monday. Time 43:24 for 11.1kms (3:55's). I finished up with a few strides. Race tomorrow at 6pm with a twist.

Runaround

Treadmill recovery run of 8.0kms in exactly 30 minutes. I'm going to have a dig at the Claregalway 10km on Saturday so a couple of recovery days before then.

More threshold stuff

I was down for a 30 minute threshold run with a good warm-up and down. I took the eldest to hurling and took the opportunity to run from there. I ran down to the turkey trot 5km course in Carnmore and after about 12 minutes I lifted into threshold mode. I couldn't remember the turn after about 7-8 minutes of running and I went wrong but I then discovered I'd ran onto one of my bog standard Claregalway training loops without knowing they were inter-linked (from a road I'd never ventured down). That was odd but I soldiered on running for a total of 15 minutes before doubling back to give me the 30 minutes at threshold. Then another 12 minutes to finish with.

All up 14.2kms and I covered about 8.6kms during the 30 minutes (3:29/km pace). Tough going with a hangover but what doesn't kill you and all that....

More beer and a curry in the evening.

The Guvnor

Recovery run. Short loop of 9.5kms due to lack of time with a 10 minute threshold segment thrown in. I felt mighty tonight despite the hammies being a little sore after those quick 400's yesterday. All up 34:36 for 9.5kms (3:39/km pace).

And a mate in town who was over from Oz. Out in Galway on a pub crawl and had a few too many but great fun:

New focus

Had a good talk to the coach (he who must be obeyed) and there is to be more of a focus on speedwork for the next 4 weeks. And it was to be a bread and butter session of 12 x 400's off a minute which I really enjoy. Ideally on the track but with kids at home my only option was the treadmill....

So after my 2km warm-up, I did some very quick strides to get the HR up. I'm talking well under 3 minute per km pace - 15 seconds on, 30 seconds recovery - times 5.

Then I set the treadmill to 66 second per 400m pace (2:45/km). The aim was to get the HR up above 153 each 400m. Failed in the first 2 but from there on I was getting into the zone nicely. Each one was getting progressively harder and by 10 I'd had enough. But managed to finish the session with the HR peaking at around 157 at the end.

Usual warm-down of 2km to give me 8.8kms for the day. Happy with that as was the coach.

Lactate testing day 2

Another 4 people in today for tests. Great to see.

Then we had a little window and before I knew it I was up on the treadmill myself for a test. All went well and the results showed a good improvement in my threshold speed of 20 seconds per mile.

Here's a quick graph to demonstrate:

Note those speeds are treadmill speeds and not what you'd run on the road.

About 7kms all up to give me 76.2kms for the week. I think I'm over my stomach problem now so time to get back into it next week.

Lactate testing day 1

A busy weekend with 10 people booked in for lactate threshold tests. Up early for a run with my coach who was over from the UK. A nice spin around Claregalway mainly in my shopping zone but nice to take it easy. All up 12.2kms in 50:32 (4:09's).

Then on to the tests which went well. Didn't finish up until late but just enough time to nip down to the local restaurant for some grub and a few pints of Guinness.

Wind up

Treadmill recovery run. Gradually wound up the pace finishing up with 10km in 38:08. Decided on indoors in case of another toilet emergency...

Double Paula

An evening recovery run with Fintan. All was going well until about hallfway where my stomach was in knots. Had to stop and find a clearing. Then off again feeling a lot better. Then the same thing happened about 5 minutes from home. Not good is an understatement. So after all the slagging I have given Fintan and Owen over the years, I have finally received my comeuppance. That will teach me.

All up 14.8kms in 57:59 (3:55's). A good average pace after a slow start. I think we dropped in a few 3:45's in the recovery zone so that's good to see.

Aborted threshold

I decided to try a treadmill threshold run. Usual routine of 2km warm-up, then whack the treadmill up to 18.5km/hour to lift into the threshold zone. Normally it takes me at least 10 minutes to get into this zone but today it took less than 3 minutes - and the HR kept rising. Sweating buckets, feeling a bit dizzy I pulled back the speed but the HR was still high so after 5kms I pulled the pin (16:37). Feeling pretty awful I took a break and then ran 3 slow kms to finish with to give me 10kms for the day.

So clearly I'm still not right so I'm going to take it easy for the rest of the week. The stomach is still a bit off and the throat feeling a little lively so the signs are there.

Bad good bad good

Today's run felt a lot bettter. Same run as yesterday - 11.1kms in 42:35 (3:50's) - that's almost 2 minutes quicker with a lot less effort. Hopefully on the mend.

Struggling

Recovery running for a few days. Today was a real struggle. I felt awful - legs heavy. Still got the stomach cramps and I shan't going into any details but it's not good.

Total 44:28 for 11.1kms (4:00/km).

No quick running into I feel back to normal.

Long run

Headed out with Fintan at lunchtime not feeling the Mae West. Funnily enough the running felt okay. We were ticking along nicely with the HR in the recovery zone and all was well. After 20km in 80 minutes we slowed and finished up with 21km in 85 minutes. Got to love those 5 minute kms to finish with!

Weird that I felt good today. Still perhaps it was a little too easy to get into the recovery zone so a sign the body isn't quite right (despite feeling ok).

That's 83.2kms for the week.

Here's me crossing the line yesterday:

Streets of Galway 2014

My favourite race of the year, definitely in great shape, but on the day the body said no...

Arrived in good time and did a good warm-up incorporating a 3 minute race-paced effort to prime the system ready for the off. It was a dry breezy day but I was hoping from shelter from the wind as we ran through town, then it should be easy going once hitting the prom around 6km for the run home.

Lined up behind Martin Fagan and soon we were off and running. A very slow start - none of the top guys were pushing it at all and I almost ran into the guy in front. After a couple of hundred meters Martin took up the running and Sean Hehir went off in pursuit. I was left chasing and it was nice to get some clear road to stretch out the legs.

Still a quick first km (3:01) and up around Eyre Square I had closed in on Rob Cross. We got caught in traffic as we crossed the bridge running towards the Cathedral and had to switch to the pavement to avoid a bus and cars. Then went into auto-pilot and started heading right (old course) only to be called back to go the opposite direction. That was frustrating but acted to get me fired up and to continue running hard.

Around the car park and through 2km with a disappointing split of 3:18. Then turned left for the run up to the hospital. Was feeling okay and had passed Rob and with the leaders way up the road I was almost in time trial mode. A left turn at the hospital and then pushed on heading towards Salthill.

Another crap split through 3km (3:19) and something wasn't right. The legs were a little heavy and it seemed tough going. Between 3 and 4 there is a nice downhill which at least helped me get the legs moving again and I passed halfway with a split of 3:15 which was okay but way down on target pace of around 3:10.

Then it was a right hand turn and I really started to struggle. There was a long drag and I was hardly moving and I expected people to come flying past me any moment. At the top of the climb it flattened out a bit and I had nothing left to lift the pace. A few more turns and through 5km with a shocking split of 3:24 to give me 16:17 at 5km (I was targeting around 15:50).

I knew it should get easier from here on in and with the help of some downhill sections and the wind on the back I managed to get going again as I ran down onto the prom. Through 6km with a 3:15 and then it felt a lot easier. Nobody around me and ran the last section as best I could with a 3:09 and then a 3:03 to finish with (time 25:44). So 6th place, first Galway based runner and first vet (but over a minute behind the top 5!).

Really disappointed with that. Thinking about it now it was clear that something wasn't right. My heart rate had been running high towards the end of the week and I had stomach cramps on the day. Just one of those things so at least it's explainable.

A short 1km warm-down and then straight home for a dinner party. I must have been bad as I struggled to have a beer but I kept persevering and eventually pulled up stumps at 3:30 in the morning Ouch.

Well done to all who took part in the race. Superb organisation as always and great to see Galway at its best tonight. I can honestly say I've never had so much support out on the course tonight and for that I'm very grateful. Pity I couldn't have put on more of a show as I thought I was on the brink of something special. Next time!

Gentle

30 minutes gentle today (in the shopping zone). Finished up with a few strides. All set now for tomorrow.

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.

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!

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.

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.

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.

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.

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.

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.

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....

Basic

11.1km recovery run in 42:53 (3:52/km).

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.

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.

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....

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...

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).

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...

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...

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.

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...

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...

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...

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:

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:

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.

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...

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...

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).

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.

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:

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.

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!

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...

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.

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!

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...

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.

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.

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.

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...

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.

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...

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:

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.

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.

10km threshold #1

2km up, 10km threshold, 2km down. Sweating buckets and completed the 10km in 33:03.

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.

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...

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?

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.

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.

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...

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.

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....

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...

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.

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...

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...

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...

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!

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.

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!

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.

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.

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...

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.

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!

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.

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...