Same run as Monday - a bit slower covering the 11.1kms in 42:03 (3:47's). All in zone except for the warm-uppy but at the start.
A few strides at the end and job done.
Wednesday, October 08, 2014
Tuesday, October 07, 2014
8 x 400
Back to the track. A Bruton lap as warm-up, then some strides and no 1600 this week to kick things off...
I basically ran them all hard. Conditions were good and only a bit of a breeze on the home straight. Each one I managed to get a bit quicker. I started with a 66.9 and finished with a 64.3 and the average was 65.8. Pretty good and I was toast after really pushing the last one.
Another Bruton lap to warm-down. Only 10.2kms today....
I basically ran them all hard. Conditions were good and only a bit of a breeze on the home straight. Each one I managed to get a bit quicker. I started with a 66.9 and finished with a 64.3 and the average was 65.8. Pretty good and I was toast after really pushing the last one.
Another Bruton lap to warm-down. Only 10.2kms today....
Monday, October 06, 2014
Cold but still
Travelled back from London and ran when I got back to Galway. The temperatures had dropped 10 degrees and it was bloody cold. Good for running though and I covered my 11.1kms in 41:17 (3:43's). A few strides at the end.
The plan is to race on Sunday so I'll pull it back a bit this week. There are a few 10km options and I'll basically go with the course that looks the quickest!
The plan is to race on Sunday so I'll pull it back a bit this week. There are a few 10km options and I'll basically go with the course that looks the quickest!
Sunday, October 05, 2014
Birthday Celebrations
A recovery run, A total of 13.3kms in 53:11 around the Royal Parks. And I didn't get lost once. That's just under 4 minute clicks but zone-wise I was well short of my recovery zone.
Out in the evening with the wife for a nice meal and a few drinks. London is great though I fear I may have to extend the limit on my credit card...
Saturday, October 04, 2014
Another London threshold
Similar to yesterday but this time I was going to do 10 minute efforts (x 4).
A 1.8km warm-up, then the 4 x 10 minutes off a minute, finishing with a 1.3km warm-down. Didn't feel great and the left knee was sore and it was generally a bit of a struggle. Paces were:
3:24 / 3:31 / 3:32 / 3:31
Zone-wise I was a beat or 2 beats off where I should have been. Frustrating.
14.5kms for the day.
A 1.8km warm-up, then the 4 x 10 minutes off a minute, finishing with a 1.3km warm-down. Didn't feel great and the left knee was sore and it was generally a bit of a struggle. Paces were:
3:24 / 3:31 / 3:32 / 3:31
Zone-wise I was a beat or 2 beats off where I should have been. Frustrating.
14.5kms for the day.
Friday, October 03, 2014
London threshold
A weekend in London with the other half. Training was going to be interesting staying in the city centre and today's plan was to run down to Hyde Park and then chase the bikes around.
A 1.5km warm-up, then 6 x 5 minutes threshold off 1 minute, finishing up with a 1.0km warm-down.
I was well into my threshold zone today as I was still knackered from yesterday. Paces were okay each 5 minute effort:
3:25 / 3:24 / 3:25 / 3:25 / 3:30 / 3:29
11.3kms for the session.
A 1.5km warm-up, then 6 x 5 minutes threshold off 1 minute, finishing up with a 1.0km warm-down.
I was well into my threshold zone today as I was still knackered from yesterday. Paces were okay each 5 minute effort:
3:25 / 3:24 / 3:25 / 3:25 / 3:30 / 3:29
11.3kms for the session.
Thursday, October 02, 2014
3 x 7km Threshold
Another long threshold run - broken up into 3 segments to make a bit more manageable.
A 1.9km warm-up then into it. I ran the first 7km hard and couldn't get into my threshold zone. After a minute recovery I was determined to do better. But I was borderline recovery until the second half of the 7km. Then another minute and managed to run really strongly the last 7km well into the zone.
Paces for each 7km were:
3:30 / 3:27 / 3:24
I actually ran 7.1km in the last segment so that I got up to half marathon distance. The total time for the half was 1:14:49 and that includes 2 minutes recovery!
All up 24.4kms after a short warm-down.
A 1.9km warm-up then into it. I ran the first 7km hard and couldn't get into my threshold zone. After a minute recovery I was determined to do better. But I was borderline recovery until the second half of the 7km. Then another minute and managed to run really strongly the last 7km well into the zone.
Paces for each 7km were:
3:30 / 3:27 / 3:24
I actually ran 7.1km in the last segment so that I got up to half marathon distance. The total time for the half was 1:14:49 and that includes 2 minutes recovery!
All up 24.4kms after a short warm-down.
Wednesday, October 01, 2014
Tuesday, September 30, 2014
Aqua Track
A repeat of the session of late - 1 x 1600 followed up with 12 x 400.
I was dreading it - conditions were pretty bad. Very wet and track covered in puddles. Plus a nice breeze to deal with.
After all the usual stuff I ran a decent 4 lapper in 4:53. Then I just couldn't get going on the 400's and no matter how hard I tried, I failed to break 67 (except the last one). Finished up averaging 67.3 which in those conditions wasn't half bad...
All up 13.0kms for the day.
I was dreading it - conditions were pretty bad. Very wet and track covered in puddles. Plus a nice breeze to deal with.
After all the usual stuff I ran a decent 4 lapper in 4:53. Then I just couldn't get going on the 400's and no matter how hard I tried, I failed to break 67 (except the last one). Finished up averaging 67.3 which in those conditions wasn't half bad...
All up 13.0kms for the day.
Monday, September 29, 2014
One more decent week required
12.6kms in 48:45 (3:52's). Plus a few strides at the end.
The plan is to have a big week this week and then race the following week..
The plan is to have a big week this week and then race the following week..
Sunday, September 28, 2014
Long Threshold 3 x 6km
A 2.2km warm-up. Then 3 x 6km threshold off 2 minutes. Finishing up with a 1.1km warm-down.
Paces for the 6km efforts were:
3:25 / 3:27 / 3:32
Knackered at the end and struggled the last few clicks.
All up 92.9kms for the week.
Paces for the 6km efforts were:
3:25 / 3:27 / 3:32
Knackered at the end and struggled the last few clicks.
All up 92.9kms for the week.
Saturday, September 27, 2014
Friday, September 26, 2014
Recovery run and massage
11.1kms in 41:49 (3:46's). Heart rate a little on the low side and need to be nearer 3:40/km to get a few beats into the recovery zone.
Massage after. Bloody agony. I've no pain threshold and was crying like a baby.
Massage after. Bloody agony. I've no pain threshold and was crying like a baby.
Thursday, September 25, 2014
Another track session
A repeat session of the last couple of weeks. Warm-up (pitches), then some strides on the track, then the mile primer which I ran quite hard (4:52). Then a 3 minute break before the 12 x 400's.
I do dread this session. The track was damp and greasy and there was a bit of breeze to contend with on the top bend. Just get it over with...
Times were fairly consistent and I was getting the heart rate much higher today and at the same time I felt a little more in control. Average time was 66.2 and I'll take that given it was a little slippery.
Warm-down around the pitches and job done. I think pushing the initial mile helps spike the HR higher during the 400's. I'll use that strategy again. All up 13.4kms for the day.
I do dread this session. The track was damp and greasy and there was a bit of breeze to contend with on the top bend. Just get it over with...
Times were fairly consistent and I was getting the heart rate much higher today and at the same time I felt a little more in control. Average time was 66.2 and I'll take that given it was a little slippery.
Warm-down around the pitches and job done. I think pushing the initial mile helps spike the HR higher during the 400's. I'll use that strategy again. All up 13.4kms for the day.
Wednesday, September 24, 2014
45 mins in zone 2
Warm-up of 2.3kms, then started my threshold run. A 6.5km outward section, then turned at the castle, running back another 6.5kms. I finished the 13.0kms in 44:44 (3:26's). Felt slower than that so a little surprised by the pace. An improvement of around 45 seconds when I last did this session 2 weeks ago. They may be due to fresher legs though I didn't feel that fresh today.
Finished up with a 2.2km warm-down to give me 17.5kms for the day.
Finished up with a 2.2km warm-down to give me 17.5kms for the day.
Tuesday, September 23, 2014
Back training proper like
A 14.8km recovery run in 55:45 (3:46/km). Finished up with a few strides. I'd been a bit lazy on the knee rehab exercises in the last few days and I was getting a few reminders today...
Monday, September 22, 2014
Happy birthday to me
Woke up with another hangover....43 years young...
No run today. My first complete rest day in over 8 weeks. Instead it was the long trip back to Galway.
Takeaway curry and a couple of beers in the evening. Back into it tomorrow!
No run today. My first complete rest day in over 8 weeks. Instead it was the long trip back to Galway.
Takeaway curry and a couple of beers in the evening. Back into it tomorrow!
Sunday, September 21, 2014
More pubs
Another run just to turn over the legs and sweat out some of the night before. A total of 11.3kms in 52:37 (4:39's). It certainly didn't feel any easier running slowly today...
Out again in the evening to celebrate by impending birthday. In the pub by 4pm and home just after midnight. Nice.
That's 91.kms for the week. A good start to the week but just going through the motions over the weekend. Nice to have a bit of a 'rest' though.
Out again in the evening to celebrate by impending birthday. In the pub by 4pm and home just after midnight. Nice.
That's 91.kms for the week. A good start to the week but just going through the motions over the weekend. Nice to have a bit of a 'rest' though.
Saturday, September 20, 2014
Round Norfolk Relay
I didn't do much during the day. I had a quick look around the city in the afternoon and I was just making my way home from town to prepare for my relay run when I got a call from our team manager to inform me of some tragic news. One of the City of Norwich runners had collapsed towards the end of an 11 mile stage and despite the best efforts of the medical staff he could not be revived.
That completely knocked me for six. All 3 City of Norwich teams were withdrawn from the race so there was no 18 mile relay leg to run. I got home and decided to go out for a run to clear the head. I didn't know the guy personally but it was very upsetting news. I ran for just under an hour and then met up with some mates for a few beers. RIP Darryl Davis. You are in my thoughts and prayers.
That completely knocked me for six. All 3 City of Norwich teams were withdrawn from the race so there was no 18 mile relay leg to run. I got home and decided to go out for a run to clear the head. I didn't know the guy personally but it was very upsetting news. I ran for just under an hour and then met up with some mates for a few beers. RIP Darryl Davis. You are in my thoughts and prayers.
Friday, September 19, 2014
Travel and easy 30 mins
The long journey to Norwich today. Finally got there about 6pm and decided to do an easy 30 minutes just to turn the legs over. Not in the zone - just really easy.
All up 7.4kms in 32:05 (4;20's).
Then out in the evening for a few beers. I have to say I love the real ale scene in Norwich. It's absolutely brilliant and you're simply spoilt for choice.
18 mile relay leg tomorrow...
All up 7.4kms in 32:05 (4;20's).
Then out in the evening for a few beers. I have to say I love the real ale scene in Norwich. It's absolutely brilliant and you're simply spoilt for choice.
18 mile relay leg tomorrow...
Thursday, September 18, 2014
Recovery run
I really struggled to get going today. The first half of the run I was struggling to get into my recovery zone and that's hard to swallow when you're running well under 4 minute clicks. At halfway I made the decision to push it for 5km to see what it takes to get into the zone. Well the answer was sub 3:40 kms. Clucking bell. That's a tough pace to keep up on a recovery run.
All up 14.8kms in 55:46 (3;46's). My recovery pace has dropped a lot in the last few weeks and is starting to work down towards my threshold pace. A sign I'm finally getting fit...
All up 14.8kms in 55:46 (3;46's). My recovery pace has dropped a lot in the last few weeks and is starting to work down towards my threshold pace. A sign I'm finally getting fit...
Wednesday, September 17, 2014
40 minute threshold
Today was a test to see if it was easier to run a threshold run on tired legs. I should clarify, being tired it should be a little easier to get into the threshold zone...
A 2.2km warm-up, then a few strides and straight into it. I had the benefit of the wind for the outward section and was running sub 3:20/km pace. Then turned and it was a lot tougher. Overall I managed 12km in 40:48 (average 3:24/km).
A 2.2kms warm-down to give me 16.4kms for the day. Was it easier to get into the zone? Maybe a little. Good running that on tired legs.
A 2.2km warm-up, then a few strides and straight into it. I had the benefit of the wind for the outward section and was running sub 3:20/km pace. Then turned and it was a lot tougher. Overall I managed 12km in 40:48 (average 3:24/km).
A 2.2kms warm-down to give me 16.4kms for the day. Was it easier to get into the zone? Maybe a little. Good running that on tired legs.
Tuesday, September 16, 2014
1 x 1600, 12 x 400 take 2
The same session as last Tuesday. Dreading it I was.
Perfect conditions. Track to myself. Warm-up of 3.5km on the pitches, then strides, and straight into it. The legs didn't feel as good as last week and I was a little disappointed with the mile primer in 5:00.
The fist couple of 400's were also not great. But then I got going and was running each lap basically as hard as I could. I'd like to have gone quicker but I'm not sure my body has much more to give. Times were as follows:
68.7, 67.1, 65.4, 66.2, 65.2, 66.1, 65.8, 65.6, 65.2, 65.4, 65.5, 64.7 (average 65.9)
That's 0.3 seconds per lap quicker than last week - progress! But I wasn't elevating the heart rate as much as last week which is a little disappointing as it felt like I was on the red line.
A 3.5km warm-down and 13.4kms for the day.
Perfect conditions. Track to myself. Warm-up of 3.5km on the pitches, then strides, and straight into it. The legs didn't feel as good as last week and I was a little disappointed with the mile primer in 5:00.
The fist couple of 400's were also not great. But then I got going and was running each lap basically as hard as I could. I'd like to have gone quicker but I'm not sure my body has much more to give. Times were as follows:
68.7, 67.1, 65.4, 66.2, 65.2, 66.1, 65.8, 65.6, 65.2, 65.4, 65.5, 64.7 (average 65.9)
That's 0.3 seconds per lap quicker than last week - progress! But I wasn't elevating the heart rate as much as last week which is a little disappointing as it felt like I was on the red line.
A 3.5km warm-down and 13.4kms for the day.
Monday, September 15, 2014
Recovery struggle
A total of 14.8kms today. Legs felt very heavy and just couldn't get going. At one point I dropped in a 3:30 km but just couldn't settle into my zone. By 10km I'd had enough and backed off a little.
Not a great start to the week. Time 57:06 which equates to 3:51 per km. So not sluggish by any stretch of the imagination.
Not a great start to the week. Time 57:06 which equates to 3:51 per km. So not sluggish by any stretch of the imagination.
Sunday, September 14, 2014
Long run mixed zones
I started off with a long loop in my recovery zone of 11.1kms in 41:06 (3:42's). Then a quick change of shoes into the flats and out for 9kms at threshold pace. I felt pretty good and it was easy to lift the pace (time 30:56 @ 3:26's). Then a slow romp home to give me 22kms on the knocker.
That's 108.7kms for the week and another good week in the bag. Things going nicely but just knackered all the time.
A similar week again next week with a slight difference being that I'm back to Norwich to run a leg of the Round Norfolk Relay. Great fun and this year I have an earlier, shorter stage of 18 miles starting at around 8pm on the Saturday. The plan is to run this all in my recovery zone and the way I'm going at the moment that should be sub 6 minute miles...
That's 108.7kms for the week and another good week in the bag. Things going nicely but just knackered all the time.
A similar week again next week with a slight difference being that I'm back to Norwich to run a leg of the Round Norfolk Relay. Great fun and this year I have an earlier, shorter stage of 18 miles starting at around 8pm on the Saturday. The plan is to run this all in my recovery zone and the way I'm going at the moment that should be sub 6 minute miles...
Saturday, September 13, 2014
4 x 10 minutes threshold
I was determined to put in a good session after yesterday. Perfect conditions for running and did my 2.2km warm-up, and then 4 x 15 second quick strides and it was time for the off. I ditched the top and took off as if I was starting a race.
I felt good straight away and was cruising today. Easily into my threshold zone and was running at a good clip. I did 2 outwards 10 minute segments, then turned at the castle for 2 x 10 minutes coming back the other way. The recovery was a huge 3 minutes which was used for a nice little walk.
Paces per km were: 3:15 / 3:13 / 3:21 / 3:19 (average 3:17/km).
A 2.2km jog home and that's 16.6kms running for the day (ignoring the walking segments).
I felt good straight away and was cruising today. Easily into my threshold zone and was running at a good clip. I did 2 outwards 10 minute segments, then turned at the castle for 2 x 10 minutes coming back the other way. The recovery was a huge 3 minutes which was used for a nice little walk.
Paces per km were: 3:15 / 3:13 / 3:21 / 3:19 (average 3:17/km).
A 2.2km jog home and that's 16.6kms running for the day (ignoring the walking segments).
Friday, September 12, 2014
Failed threshold segment
The plan today was 30 minutes recovery and then 15 minutes threshold to finish with....
I did 8.5kms recovery to start with averaging around 3:50/km pace, then lifted the pace for the threshold segment. I ran hard for the next 15 minutes and was running 3:31/km pace but couldn't get into my threshold zone....
Feeling a bit dejected I walked/jogged home to give me 13.8km for the day. Those 400's on Tuesday seem to really knock me and had nothing in the tank today...
I did 8.5kms recovery to start with averaging around 3:50/km pace, then lifted the pace for the threshold segment. I ran hard for the next 15 minutes and was running 3:31/km pace but couldn't get into my threshold zone....
Feeling a bit dejected I walked/jogged home to give me 13.8km for the day. Those 400's on Tuesday seem to really knock me and had nothing in the tank today...
Thursday, September 11, 2014
45 minutes borderline threshold
A repeat of the session from last Thursday. A 2km warm-up, then 45 minutes threshold, then 1.9km to finish with. Struggled to get into my threshold zone and I was borderline for the first half of the run. Very frustrating as every time I looked at the watch the heart rate was always a beat or two lower than where it needed to be. I finished up running 13kms in 45:30 which was exactly the same time as last week.
Wednesday, September 10, 2014
Recovery run and strides
A recovery run. Legs a bit heavy but nothing compared to this time last week. All up 14.8kms in 57:35 (3:53's). A few strides at the end - not sure why but did them without thinking.
Tuesday, September 09, 2014
1 x 1600 then 12 x 400 off 60 secs
Out to Dangan on a glorious sunny morning. I ran a lap of the pitches to warm-up (3.6km) and then down to the track. A quick change into the flats and a few strides and it was time to get started.
First up was a 4 lapper just to get some lactate in the system. I ran fairly hard and clocked 4:54.6 and didn't even get out of my threshold zone....then 3 minutes recovery and then into the 400's (after first removing the top).
I wanted to keep the effort level constant and was hoping for similar lap times. After around 5 I was feeling the pinch and 12 seemed a long way off. But I kept battling on with each one getting slightly tougher then the previous one. Here are the times:
67.7, 66.2, 66.1, 66.1, 65.8, 66.3, 66.8, 66.4, 65.6, 66.1, 66.0, 65.2 (ave 66.2)
Looking back through the records that looks to be my best ever set of 400's - so happy with that. Heart rate-wise it would have been nice to push it a bit higher but I couldn't have done much more today. I was staggering around like an old soak at the end of the set...
A further 3.5km warm-down for 13.5kms for the day. I expect the legs will be destroyed now for a few days...
First up was a 4 lapper just to get some lactate in the system. I ran fairly hard and clocked 4:54.6 and didn't even get out of my threshold zone....then 3 minutes recovery and then into the 400's (after first removing the top).
I wanted to keep the effort level constant and was hoping for similar lap times. After around 5 I was feeling the pinch and 12 seemed a long way off. But I kept battling on with each one getting slightly tougher then the previous one. Here are the times:
67.7, 66.2, 66.1, 66.1, 65.8, 66.3, 66.8, 66.4, 65.6, 66.1, 66.0, 65.2 (ave 66.2)
Looking back through the records that looks to be my best ever set of 400's - so happy with that. Heart rate-wise it would have been nice to push it a bit higher but I couldn't have done much more today. I was staggering around like an old soak at the end of the set...
A further 3.5km warm-down for 13.5kms for the day. I expect the legs will be destroyed now for a few days...
Monday, September 08, 2014
345
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.....
A few strides at the end (4 x 15 seconds).
Back to the track tomorrow for some more 400's.....
Sunday, September 07, 2014
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.
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.
Saturday, September 06, 2014
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.
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.
Friday, September 05, 2014
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.
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.
Thursday, September 04, 2014
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.
A 2km warm-down to give me 17.0kms for the day.
Wednesday, September 03, 2014
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:
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:
Tuesday, September 02, 2014
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.
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.
Monday, September 01, 2014
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.
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.
Sunday, August 31, 2014
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.
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.
Saturday, August 30, 2014
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.
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.
Friday, August 29, 2014
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.
Thursday, August 28, 2014
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.
Wednesday, August 27, 2014
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:
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:
Tuesday, August 26, 2014
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.
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.
Monday, August 25, 2014
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.
Back into some quicker stuff tomorrow also.
Sunday, August 24, 2014
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.
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.
Saturday, August 23, 2014
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:
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.
Thursday, August 21, 2014
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.
Wednesday, August 20, 2014
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.
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.
Tuesday, August 19, 2014
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:
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:
Monday, August 18, 2014
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.
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.
Sunday, August 17, 2014
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.
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.
Saturday, August 16, 2014
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.
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.
Friday, August 15, 2014
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...
Thursday, August 14, 2014
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.
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.
Wednesday, August 13, 2014
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.
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.
Tuesday, August 12, 2014
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.
Monday, August 11, 2014
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.
Total 44:28 for 11.1kms (4:00/km).
No quick running into I feel back to normal.
Sunday, August 10, 2014
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:
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:
Saturday, August 09, 2014
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!
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!
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.
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