Regular

No chance for a run today - too busy with stuff at home. Probably not a bad thing and I might make this a regular rest day over the summer.

Perfect

Out this morning with Fintan and Owen. What a glorious morning for running - it really makes you appreciate how lucky you are just to be out there. Pace today was a little quicker than normal - we covered 15.0kms in 1:04:24 (4:18's).

Took Dad to the airport in the afternoon. My darts will suffer as a result...

Dad's last night

11.1kms in 47:41 (4:18's).

Dad leaves tomorrow so it was another pub/darts night. I won 15-11. Highest checkout of 130 and a total of 9 x 180's from myself in all our matches over the last fortnight.

3 x 1200 off 1600 float

Track session - the planned session was 3 x 1600 off 6 minutes and these were to be run pretty much flat out. I didn't fancy that after Sunday so decided on a bit of a hybrid session where I'd run 1200 quite hard, then my recovery was 1600m running at 90 seconds per lap.

After a warm-up of 5.8kms I went straight into it. Here are the times for the continuous effort:

3:48/5:56/3:45/5:58/3:41 (total 17 laps)

I felt great throughout which I was a little surprised at. Twas a lovely evening for running being warm and very little breeze.

All up 15.9kms with a 3.3km warm-down.

Spoke with Matt the coach as to the type of sessions I need to be doing in order to crack the 32 minute 10km barrier. The answer was lots of 5 to 6 minute efforts quicker than your target 10km pace e.g. 5 x 6 mins or 6 x 5 mins. Need to get my long run up to 2 hours as 90 minutes doesn't cut the mustard. Plus the usual track stuff on a Tuesday night which is geared more towards 5,000m over the summer. Sounds doable.

Legs okay

I was feeling great today - it was as if I hadn't raced yesterday. All up 11.1kms in 45:49 (4:08's). Perhaps I didn't push myself enough in the race (getting soft in my old age).

Here's a photo. Must have been early doors as I'm still in the group and the guy from DSD is out of shot up front:

National League Round 1

It's about a 75 minute drive to Tullamore and I planned to arrive about an hour before the scheduled start of the race (4:15pm). I had my Dad and son for support and when we arrived at the venue the events were running ahead of time which only allowed for a short warm-up of around a mile which included a few strides.

Conditions were pretty good. The wind had settled down but it had been raining so the track was quite damp. The race started and I settled mid-pack. The first 200m was run way too quick but after that I got into a nice rhythm going through the first km in 3 minutes exactly.

One runner from DSD had gone about 20m in front with me and about 4 or 5 other runners in pursuit. I moved up a few places and still felt good as the laps started to click down. By 2km I was still feeling fine which I went through in 6:03 (3:03). Then in the blink of an eye I started to feel the pinch. I let the dreaded small gap develop and the group in front slowly started to work away from me.

Through 3km in 9:13 (3:10) and I was feeling heavy legged (Tuesday's session?) and didn't have any extra drive or zip. The focus was on maintaining my position and with nobody directly behind me it was a case of working each lap as best as possible. Through 4km in 12:26 (3:13) and I was still hoping to find something in the run home to get me under 15:30. But that wasn't to be and I finished in 15:34 with a 3:08 last km.

I'm not sure of my position as there was a mixture of Premier and Division 1 runners in the race (I was probably 4th or 5th). The winner from DSD ran 15:02, and there were 3 or 4 runners under 15:10 so the standard was good. I just wish I could have hung on to the lead group a bit longer as this was a really good opportunity for a fast time - but today the legs said no.

I thought I would run somewhere in the region of 15:20 to 15:50 so my time was in the middle of that. But having got off to a good start I really should have broken 15:30. The mistake was falling off the group then running in no mans land for 3km.

Overall I'm happy enough. A good marker and now gives me the belief that the sub 32 on the track is there or thereabouts. I plan to run a few more of these 5,000m races in the next month or so and this is certainly a good marker.

A quick warm-down with Kenny Rogers from Clare (a super PB of 15:09) and Michael from Limerick who I think ran around 15:05. All up 9.1kms for the day and 66.0kms for the week.

Darts and beer in the evening. I lost to my Dad 10-8. I should have put that in a really small sized font so you couldn't read it...

I like cakes

Today was a rest day (just had a look at my training and I've run 35 consecutive days so much needed). The usual feeling of being very tired when I take a rest day - perhaps that was more to do with yesterday's late night...

Out in the afternoon for a lovely gathering out at Salthill. I ate my own body weight in curry and cakes to give myself a nice weight handicap for tomorrow.

Stayed in tonight (gasp, shock, horror). Bring on the track.

You can't beat a bit of Bully

Easy run of 9.4kms in 42:10 (4:29's). Then 4 x 75m strides at the end to get the legs moving. All up 9.7kms.

More darts in the evening. I shellacked the old man 11-5 before we started playing pairs with guys from the darts team. In back-to-back legs I had finishes of 112 (5,57,50) and 95 (25,20,50). Gotta love the bull finishes!

Another threesome

Myself, Fintan and Owen for the 7am Claregalway run. Same route with a few double-backs to cater for comfort breaks. All up 15.1kms in 1:08:25 (4:32's). Legs starting to feel better.

A few beers in the evening and a game of darts. I won 17-15 to keep my Dad in his box.

Lead legs

Legs were in bits today (as I suspected). I ran a very slow 9.5kms in 43:49 (4:37's). I think I overdid it a bit yesterday - hopefully I recover in time for the track race on Sunday.

Well done to Owen who won last night's Galway series 5km in a new PB of 16:09. Fine running - I'm sure sub 16 is just around the corner!

15 x 300's off increasing recovery

5.0kms warm-up.

The session tonight was something different. Sets of 300's as follows:

5 x 300's off 45 secs
4 x 300's off 60 secs
3 x 300's off 75 secs
2 x 300's off 90 secs
1 x 300

With a generous recovery of 2 and a half minutes between sets.

The aim was to start at around 5km pace, then increase the speed each set by around 3 seconds. My targets were 55's, 52's, 49's, 46's and sub 45 (red-line).

Here's how it panned out:

56/56/56/55/55
50/50/51/50
47/47/48
45/45
46

Started a bit too conservatively for the first 5, then really attacked the session thereafter. Was going great until the last 300 where a bit of traffic at the start of the lap cost me some time (maybe a second - would not have been sub 45). That said, very pleased with that. No doubt my hammies will be screaming tomorrow as the last 3 were pretty much flat-out. Thanks to John and Cormac for helping share the workload - a great session. I really enjoy these shorter reps.

I finished up with a slow 3.6km warm-down around the pitches. All up 13.1kms for the day. I picked up the old man on the way home who had been doing a pub crawl whilst I was at training...

Start of an easy week

9.5kms in 39:57 (4:12's).

I started building the Lego VW camper van yesterday. Will publish photos when I have it completed.

Averages

A long solo run today. I went up to Carnmore then round by the back of the airport. Then along the coast road in Oranmore before coming up through Doughiska. Then along the Monivea Road before turning left for the final 4kms back to Claregalway.

The Garmin died at around 18kms but I was feeling pretty good and upped the pace for the run home. I'm estimating 22.3kms in 1hr 35 (4:16/km).

That's 108.9kms for the week. I've been averaging over 100kms for the last 5 weeks so happy with that.

Next week I'll peg it back a bit. I have a 5,000m pencilled in for next Sunday running in the National League for Galway City Harriers so looking forward to that. We're now in the Premier League so I'll hopefully be lining up against the best runners in the country. Time to run flat-out and see where I'm at.

Recovery run

Legs very tired after yesterday's long effort. I took it real easy knocking out 11.1kms in 48:10 (4:20's).

Out again in the evening for a meal with the family. Then back in the pub for more darts. I beat the old man again 17-15 hitting 3 x 180's. Forgot to mention my 156 checkout yesterday - magic darts!

A 12:30am finish. Getting sensible in my old age.

90 minutes hard

Summer is here. A gorgeous day - warm and hardly any breeze, perfect for the session we had planned.

A 2km warm-up and then straight into it. The plan was to run 90 minutes at 3:47/km pace or better. We took off and quickly settled into a nice rhythm. After a few kms we had locked into 3:42/km pace which felt pretty comfortable. At about halfway I ditched the top (!!!). At close to 20kms in the legs were starting to get tired and running in knackered racing flats meant I could feel every scar in the road (breathing was still fine). As the 90 minutes clocked by we stopped covering 24.37kms in the 90 minutes (ave 3:42/km). That's not bad going - through the half in 1:18 so a good healthy lick. Nice to have Fintan for company - it makes this type of session so much easier. We were stride for stride the whole way.

A 2km warm-down to register 28.4kms for the day.

Out in the evening for a game of darts with the old man. I won 12-10 before the rest of the darts team came in and we mixed it up after that. A late 2am finish....

Threesome

Me, Fintan and Owen for a 7am run. The wind had died down which made for a pleasant run.

All up 15.1kms in 1:05:54 (4:22's). One pitstop each for Fintan and Owen.

I've agreed to do a long 90 minute run at pace with Fintan tomorrow...

A few beers in the evening whilst watching the final of the darts. Wadey had his chances but doubles let him down. MvG a worthy winner and the 132 finish to seal the match against the Power was pure class.

Keep going

9.5kms in 39:28 (4:09's). Another windy day but felt good.

Out in the evening for a game of snooker (pairs). Time to call Specsavers.

8 x 1km

Short on time this evening so decided to do the session locally in the wind. Was always going to be tough and decided that if I could keep them under 3:20 I'd be doing well enough. I used my usual stretch of road for the reps running with a strong cross-wind. The official recovery was 2 mins but I decided to do them on a rolling 5 mins to make the time keeping a bit easier (the Garmin FR10 doesn't show elapsed lap time...).

Times were as follows:

3:18/3:13/3:13/3:10/3:14/3:12/3:15/3:12

A poor start and then I stuck to the task quite well. The odd reps were tougher as they were slightly uphill. My road reps will always be slower than the track - maybe around 5 secs for kms. Not sure why - that's just the way I roll.

All up 13.0kms with warm-up and down. Then straight to the airport to pick up the old man...

Usual

9.5kms in 40:30 (4:16's). Windy as per norm.

Wet weekend

A long run this morning with Owen starting out at Roscam, running down to Renville, and then doubling back along the same route. Very wet and windy. All up 21.6kms in 1:41:40 (4:42's).

That's 94.5kms for the week.

I ended up having a game of snooker last night. I had my cue re-tipped for the first time in at least 14 years so was keen to try it out. Played the owner of the club (6 frames) and we ended up drawing 3-3. I was poor.

Tonight I was down the pub for a game of darts. Surprisingly I played really well. I played about 30 legs and only lost 3. No 180's to report but I was still scoring well. The highlight of the night was a 13 dart leg. Get in there.