Sidelined

Went to the docs. I have tonsillitis and conjunctivitis. Plenty of drugs to take and I should start to come good in a few days.

No running...

Dublin to Galway

Woke up - throat on fire. Couldn't swallow any food at breakfast.

Uneventful day - travel to Galway on the coach and then out in the evening for a meal. By this stage I could at least swallow but that was because I'd dosed myself up on pain-killers.

No running. Total for the week 52.2kms. I'll take a few days rest from running until I start to feel better.

National 10,000m

I woke up with a sore throat and was generally not feeling great. I took an early coach to Dublin - met up with my Dad and we were running a bit short of time so we took a taxi out to the Santry.

After registering, I had time for a warm-up. I bumped into Brian Furey and we ran a few laps around a small warm-up pitch for about 15 mins. The events were running a little late so back out for a bit more of a warm-up with Roger Barrett. A total of 20 mins or so (say 4kms).

Then into the call room, before being called onto the track. Lots of rules, officials, etc, up to this point and the nerves were starting to jangle a little. There were about 25 runners or so and we were split into 2 groups and I was in the group that had to run wide around the first bend to the right of the cones before breaking. The conditions were quite warm, around 20 degrees, and the breeze was coming across the track. Okay I suppose.

The gun sounded and I found myself behind Roger Barrett. I set into my running but felt very flat. Through the first km in 3:07 and I was already struggling. I decided to take one lap at a time but by the time I'd hit 4 laps (5:02) I was ready to stop. Roger had worked away from me leaving myself and a Raheny runner behind me. I was determined to give it my all until at least 5km but each lap was getting tougher and I knew I was slowing. Through 8 laps in about 10:12 so already off my target of 10:08 and that gap was only going to get bigger. As we approached half-way the guy from Raheny went past me leaving me in no mans land. I should add that at this point I had already been lapped by some of the front runners!

Through 5km in 16:12 and I was ready to step off the track. Shortly after Pauric McKinney went past me. I won't bore you with the detail but each lap got slower and by the time I got down to 10 laps remaining I knew I would finish but the time had gone. I was lapped again by the leader as I counted down the last 10. I reached 9km in 29:50 so I knew a sub 33 was looking unlikely as I simply had nothing in the tank. I went on to cross the line in 33:05 for 14th place.

The winner (Mark Kenneally) ran 29:22 and looked to be doing it easy so I can't blame the conditions. A very poor run from me and not too sure what went wrong. A few laps of the pitches as a warm-down/sulk to give me around 16kms for the day. Very disappointing.

Out in the evening for lots of fun. My Dad and I visited 8 or 9 pubs that we can remember around Dublin, mainly in the Temple Bar area. That was great. In bed by 11pm for a slumber...

Do the math

No ruining today. I watched the darts in the evening with a couple of beers whilst mulling over tomorrow's race.

Confidence isn't great. My recent times in training and racing have been slow due to the spell of hot weather (at least that's what I'm telling myself). I'll try and run 15:50 for the first 5km (76 second laps), and then try and hang on for the second half. I'll be very disappointed if I don't at least beat my long standing track PB of 32:35 set many moons ago at Mingara whilst racing (and beating!) the King. Here's hoping for a cool day but in looking at the forecast that doesn't look to be on the cards...

Alcohol will be the winner as its straight into the Temple Bar after the race for a long evening of fun and merriment with the old man. Have a great weekend and good luck to anyone else racing in the next few days.

Glen Hansard

Another easy paced run - 9.0kms in 39:36 (4:24's). That's it now until Saturday.

Out in the evening to see Glen Hansard play at the Big Top as part of the Galway Arts Festival. This man can do no wrong as far as I'm concerned - one of the most talented musicians on the planet. He played a great set that included songs from his latest solo album, from the soundtrack of the movie "Once", a few cover versions, plus a few Frames songs with members of the band supporting him throughout the night. A great finale finishing up with "The Auld Triangle" where the support act Damien Dempsey returned to the stage to help out with the vocals. A great show.

Short/easy

I squeezed in a quick run before tea. I got completely soaked as I got caught in some heavy showers but despite that it was quite pleasant to be out and about. Total 6.7kms in 30:50 (4:36's).

My first ever run wearing contact lenses. How interesting is that? As I'm long sighted I didn't really notice any difference...

A game of snooker in the evening. Total rubbish!

12 x 400 off 60 secs

My last proper hit-out before Saturday. The 400's were to be controlled as opposed to flat out and I thought that 70 seconds or thereabouts would be about right. It was a damp evening with heavy showers interrupting the warm-up (4.2kms), but despite a damp track the rain managed to hold off for the session itself.

I ran with Fintan and Paul and we took turns leading out the laps. I was knocking out the laps in very consistent times but I seemed to be working a fair bit harder than I would have liked - perhaps it was the slippery conditions. Here are the times:

70/70/70/70/70/71/70/71/70/70/69/68

Job done. A further 2.0kms warm-down to clock up 11.0kms for the day.

Claregalway 10km news

I ran my local 9.5km loop in 39:59 (4:13's). A sprint at the end to get me under 40 mins...

The Claregalway 10km in on August 24th at 6pm and the good news this year is that they are reverting back to the old course (as opposed to the 2 x 5km hilly loops that it has been the last few years). This course happens to be the loop that I ran today (plus a small section of the course between the school and the community centre that you run twice to get the 10km up). It's fairly flat and fast and will offer a good chance of a PB if you're in good shape. Well done to the organisers for changing the route as this course will be a lot more appealing. There, that's my bit of race promotion over with - it has to be done being in my home village.

Thoughts now turn to the 25 lapper on Saturday. I've covered the distance 4 times on the track - 2 times up on the Central Coast of New South Wales in times of 33:56 (Sep 2008) and 32:35 (Sep 2009). Then I ran in the state 10,000m at Homebush (Mar 2010) where I clocked 32:38. The most recent being in the county 10,000m at Dangan here in Ireland where I ran 32:45 (July 2010). It's a race that doesn't begin until you've covered 15 laps and then it's all about hanging in there for the final 10 lap countdown. I'm dreading it.

2-0

Afternoon run with Fintan. The aim was to get somewhere near the 1hr 15 mark but it was hot and humid and we pulled the pin early covering 15.9kms in 1:08:32 (4:19's).

That's 89.9kms for the week. I'll wind it back next week to get the legs ready for the 10.

England are now 2-0 up in the Ashes after the Aussies rolled over and were bowled out in less than a day. Not sure where they can go from here - their batters are desperately out of form and some players look like they don't want to be there (Watson springs to mind). If this continues then England will win 5-0. I never thought I'd see that day...

Joe Root

Out at 9am to try and get cooler conditions. Still well above 20 degrees and after having several beers the previous evening, and not much food, plus a lack of sleep I'd handicapped myself rather nicely for this session.

It was to be 6 x 4 mins off 60 secs, then 5 x 30 seconds (off 60) to finish with. I used my local 9.5km loop and after the first 4 minute effort I was struggling. I managed to pick things up a bit for 2,3,4 and 5 but during the last one I felt like giving up and had become a champion negative thought generator.

A 3 minute break and then the 30 second efforts. These were much easier as you just get going and they are over. I was toast at the end. I was running 5:15/km pace for the warm-down and that was hard work. So I ended up walking home. Which was nice. All up 16.5kms.

Here are the paces:

3:21/3:15/3:15/3:14/3:14/3:17 (per 4 minutes)

2:53/3:02/2:53/2:48/2:49 (per 30 seconds)

Basically not my greatest work. If it's a hot day in Dublin next Saturday for the 10,000m then I may as well forget the race and head straight to the Temple Bar.

Another day for England in the cricket. They batted all day long only losing a couple of wickets (one of which was Bresnan the night-watchman). Root batted beautifully and was 178 not out at the close. England with a 500 plus lead and I'm sure they'll give Root a quick dart at his double ton in the morning before putting the Aussies in to see how long they can last.

A poor decision by the third umpire not to give Bell out to a low catch taken by Smith. This series keeps throwing up these controversial decisions and England have certainly been very fortunate this far.

Watched a bit of the darts in the evening - the World Matchplay from Blackpool. Dad is back in town next week so I dare say I'll be back at the oche soon.

Graham Swann

11.1kms in 48:29 (4:22's). Another slog in the heat.

England posted a respectable 361 before bowling the Aussies out for 129. Swann took a 5 wicket haul on a pitch not renowned for taking spin. God knows what he'll do in the second innings...

The Aussies bounced back taking 3 quick wickets before the close leaving England 31-3. England still have a healthy lead and a couple of 50 partnerships tomorrow and we'll bat the Aussies out of the game.

Back to Thursday morning

7am start. A lovely morning and a good bit cooler running at that time of the day. Today's crowd included Conor, Gearoid and Owen but no Fintan who was busy with work.

Same route as normal and the pace gradually picked up to the point where we were running close to 4 minute clicks at the end. All up 15.0kms in 1:04:30 (4:18's).

The second test started today and it was another enthralling day. England were in all sorts of trouble at 28-3 before Bell an Trott steadied the ship with a 99 partnership. Then followed another great partnership between Bell and Bairstow with Belly recording his third Ashes ton on the spin. England got themselves into a strong position before losing 3 quick wickets just before close to leave them 7 down with 281 runs on the board. This match is still very much in the balance.

Highlight of the day: Bairstow being given out on 21 only to be overturned after Siddle had over-stepped the bowling mark.

Topless

Usual 9.5kms in 40:56 (4:19's). Legs a bit sore after track yesterday so that's a good sign that I pushed myself out of the comfort zone.

Lovely weather again for running. More topless action.

400/600/800/1000/800/600/400

Track night - 22 degrees and only a slight breeze made for good conditions. A warm-up around the pitches and a lap of the track (4.3kms) to start off.

The session was a pyramid - a short sharp session where the recoveries were generous which meant the pace had to be upped a notch. I set myself some soft targets as I wanted to get the confidence back after not feeling like I'd done myself justice in my recent racing. I thought that sub 70 for the 400's, then 3:00/km pace for the remaining efforts would be good enough - especially as the legs still felt tired.

Here's how it panned out (recoveries in brackets):

400 - 67 (60)

600 - 1:42 (75)

800 - 2:19 (2 mins)

1000 - 2:55 (2 mins)

800 - 2:19 (75)

600 - 1:40 (60)

400 - 64

Very happy with that. I really attacked the reps tonight and posted some decent times and nice to finish with quicker times in the second half of the session compared to the first. Thanks to Eamon and Paul for helping with the pacing - it makes it so much easier to have someone to hang on to.

Warm-down of 3.5kms. Very tired at the end. All up 12.4kms for the day.

Easy running now until Saturday where I'll do another session of longer reps.

Turning the legs over

The legs were sore today. I ran my 9.5km loop in 40:30 (4:16's) and wasn't feeling great. I'll push on this week starting with a track session tomorrow. For the first time in a while the weather had cooled down a notch which it least made it a bit more bearable for running. It promises to get warm again though for the remainder of the week...

National League Round 2 - Sligo

I caught the team bus at 8:15am for the 2 hour journey to Sligo. I wasn't running until around 4pm so plenty of time to watch the action. But my attention was elsewhere - listening to the climax of the first test at Trent Bridge. I was mentally drained when England eventually got that final wicket. More on this later.

Hot conditions and there was a nasty breeze on the back straight/start of the final bend. The gun sounded and I settled mid-pack. The front group of 5 runners quickly worked away - no surprise as they were running 3 minute/km pace and I wasn't able for that. There was a mini-pack of me and a couple of others in pursuit. That lasted for a couple of laps and I then made a move on the back straight to lead the chase group and in terms of positioning, that's how it remained for the rest of the race.

Through 1km in 3:04, through 2km in 6:10 and by this time it was another time trial. I was running solo and despite feeling quite strong, the 3rd km passed and with a disappointing split of 3:10 (time 9:20) I started to crumble. The next few laps were a real grind. I don't recall my 4km split but I continued on as best I could eventually crossing the line in 15:44 for 6th place overall (4th scorer in the Premier League).

The lead group all ran close to 15 minutes with the winner clocking 15:01. That group included Roger Barrett who must have only been a second or 2 behind the leader. So despite the hot condtions, it didn't seem to slow some people down! Great running Roger!

Personally I was very disappointed by that run. I felt like I could go sub 15:30 but come 3km that goal was gone and it was a long slog home. The sub 32 target for the 10km now seems like a pipe dream. The thought of running a 25 lapper at this moment in time seems like slow torture...

Some great performances for the team today. Peter O'Sullivan guested and was brilliant running 4:09 in the 1,500m, and then 2:01 in the 800m. Well done Peter.

All up 10.7kms for the day and 57.2kms for the week. I'll try and put in a decent week's training next week and then I'll wind it back for the 10,000m attempt the week after next.

Well back to the Ashes. What can I say? That match had everything. I had no nails left as the Aussies were closing in on the victory target. But King Jimmy managed to muster up another wicket getting the faintest of edges to dismiss Haddin. A few celebratory beers for the lads and then onto Lords for the second test on Thursday. More of the same please!

Ian Bell

No running today. A rest day before another 5,000m slog in the afternoon sun tomorrow...

Went out and did a bit of shopping with the kids. Never take a cranky 3 year old into a large toy shop. A nightmare scenario.

Watched the Ashes. Another cracking day. Ian Bell played well to get his ton but I think England folded a bit too cheaply at the end. The Aussies got off to a blistering start, but England fought back well. Those late wickets put England in the box seat but I wouldn't be writing the Aussies off just yet (137 required with 4 wickets in hand). Whatever the result it has been a great test match to watch. I say watch, I'll have to listen to radio commentary tomorrow as I'll be up in Sligo. Hope the battery holds out on the phone...

Stuart Broad

Another evening run. Sill hot. Third topless run on the trot - good for saving on the washing. A total of 10.8kms in 46:11 (4:17's). I guess it's going to be hot on Sunday for the 5,000m so this is my way of acclimatising...

Wow, what a day of cricket. I thought that if England could bat out the day for the loss of 6 wickets (2 per session) then they'd get themselves into a strong position. Well they survived the day but only lost 4 wickets in the process. The lead is now 261 and if they can get that up above 300 then it's going to be very tough for the Aussies. Bell batted beautifully and deserves his ton. And Stuart Broad stood his ground after a blatant thick edge was not seen by umpire Dar. That was disappointing but anything that winds the Aussies up has got to be for the good!

Dog attack

I ran around 7pm - still very hot. I decided to try and keep going for an hour by running the guts of my normal Thursday morning route. On the corner of Rockmount and the N17 a large puppy dog came hurtling at me straight over the top of a 5 foot fence. Once the dog realised how big I was he started to run away from me - that would have been fine but by now he was running up and down the busy N17 close to the traffic. Thankfully no damage was done as he eventually went into one of the fields where the owner could round him back up into the garden. Phew.

All up 13.7kms in 1:00:34 (4:25's). Hard going.

The cricket was incredible. England took early wickets but could not get the last man out. Agar eventually out for 98 batting at 11 on debut to give the Aussies a handy lead. Then England got off to a poor start with the bat losing a couple of quick wickets. Then down to Cook and Pietersen to steady the ship and see them through to the close. The Aussies are certainly favourites from this position and England need to bat really well tomorrow to get themselves back into the match.

The Ashes

I ran at around 4:30pm. Very hot - the road was sticking to my shoes in places, Total 9.5kms in 40:47 (4:17's). The legs felt okay after yesterday but it was tough going in the heat.

I watched most of the Ashes today. England got off to a poor start getting bowled out cheaply but bounced back well with the ball to have the Aussies 75-4 at the close. A great day and at this rate the first test could be over inside 3 days. That nut from Anderson to bowl Clark was as good as any delivery I have ever seen.