Start of holiday

This week went something like this:

Mon - Claregalway 11.1km recovery run 42:12 (3:48's)

Tue - 2km up, 13km threshold 46:33 (3:35's), 2km down (felt tired - not recovered from race)

Wed - Treadmill 10km recovery run 36:17 (3;38's)

Thu - Treadmill 9km recovery run (am), Mayo AC recovery session 9.4km (pm)

Fri - 2km up, 10km treadmill threshold 32:23 (3:14's)

Sat - Vilamoura 12.2kms out of zone 52:31 (4:18's)

Sun - Vilamoura - 6 x 1.34km threshold reps plus up/down - all up 15kms

Total 97.2kms for the week

Travelled to Portugal Friday evening. Tried a run there on Saturday and it was bloody hard going in over 30 degree heat. Did some threshold reps on Sunday to finish off the week - about 4 mins 30 seconds each effort and well up into that threshold zone (pace around 3:20 ish/km). Again it was very hot and this was running at around 6pm...

The Mayfly Week

Another week:

Mon - Treadmill 10km recovery run 36:09 (3:37's)

Tue - 2km up. 13km threshold 45:31 (3:30's), 2km down

Wed - Claregalway 9.5km out of zone (to test twisted knee) 39:55 (4:12's)

Thu - 2km up, 10km treadmill threshold 31:59 (3:12's), 2km down

Fri - Claregalway 11.1km recovery run 41:50 (3:46's)

Sat - Claregalway 9.5km out of zone plus strides

Sun - Mayfly 10km 32:56 - all up 14.5kms

Total 85.9kms

I managed to twist my knee somehow mid-week so the Wednesday run was to see if I could run. That went okay. The race on Sunday was a good one. A very tough course with a big climb between 2 and 4 kms. I had already opened up a decent lead and after 4km I got into a nice rhythm and ran the last 6km at 3;10/km pace. Very happy to break 33 on that course and the heart rate was as high as I can recall it going (max 157). Another win by a shade over 4 minutes!

Solid and feeling good

Another good week in the bank. No racing but might look to change that next week:

Mon - 2km up, 10km threshold treadmill 32:19 (3:14's), 2km down

Tue - Claregalway recovery run 9.5kms 35:45 (3:46's)

Wed - 2km up, 13km threshold Claregalway 45:32 (3:30's), 1.5km down

Thu - Mayo AC relaxed intervals on the track - all up 10.6kms

Fri - 2km up, 10km threshold treadmill 32:30 (3:15's), 2km down

Sat - Claregalway recovery run 12.8kms 48:14 (3:46's)

Sun - 2km up, 13km threshold Claregalway 45:00 (3:28's), 1.5km down

Weekly total 93.9kms.

So 4 good threshold runs - 2 inside, 2 outside. Feeling super strong at the end of the week and it felt like I was jogging on Saturday and I ran the first half of the run at sub 3:40/km pace. A good threshold run today to finish the week in very windy conditions (good for toughening you up). All good at the moment - knee behaving nicely and I seem to be able to push the training a bit more at the moment. That could be due to the iron supplement or it may just be placebo.

88.8

Treadmill recovery run to finish up the week. All up 10.0kms in 35:59 (3:36's).

That's 88.8kms for the week.

Getting it done

A late outdoor threshold run after licking my wounds early doors. The same run as Thursday - this time 10 seconds slower for the 12.5km which was strange as I felt a lot stronger today. All up 16.5kms.

A few beers in the evening just to feel normal again.

Darts Final

Treadmill recovery run 10kms in 36:29 (3:39's).

The long awaited darts final in the evening. Having not played in yonks I got down the pub early for some practice and was throwing okay. Overall we lost 5-4 after leading 4-3 so a bit disappointing - especially after we had gone all season unbeaten. I lost my pairs match 3-2 with the other team taking out double top with their last dart whilst we were sitting on double top....then in my singles I won 3-1 after losing the first leg hitting two 180's. But that wasn't enough. Needless to say a big night on the sauce and didn't get home until 3am....

Outdoor zone 2

A nice still day today so outside. A 2km warm-up, then 12.5kms threshold in 43:33 (3:29's), then a 2.5km warm-down. All of that in a shade over an hour so decent running.

Weather poor

A reluctant treadmill run. A 2km warm-up, then 10km in 32:49 (3:17's), then 2km warm-down. All up 14.0kms.

I seem to have lost a bit of pace in my threshold zone since the end of last year (both on the treadmill and on the road). Hopefully I'll get it back again soon.

Snooker in the evening. Hit a few decent breaks - the highest being 36 where I managed to miss a straight black off the spot.....same old same old.

Iron

Treadmill recovery run of 10.0kms in 36:29 (3:39's).

Knee still great and has given me a new lease of life. I've started taking an iron supplement also as I often feel tired and not able to push the runs properly so hopefully this will help.

Bingham

There was a local 5km charity fun run in Claregalway so I decided to run that as the proceeds were for a great cause. I fronted up and it was all walkers and only a handful of runners. The siren sounded and I planned to take it handy but that plan soon went out of the window when a young lad took up the running......we were side-by-side for the first 500m until we hit the big 600m hill and to my relief I started to open up a bit of a gap. I was well into my threshold zone by this stage so decided to keep up the effort level up and stay in that zone.

The kms clocked by on a very familiar route to me and before long I was crossing the line in 16:11 for a comfortable victory. Good fun and well organised and tea and biscuits after. Lovely.

Well the good news is that I've finally made some real progress with my left knee. After at least 18 months of constant patella pain when I'm running I've started doing some abductor stretches and the difference is incredible. I'm not quite pain-free but I'm 1 out of 10 on the pain scale whereas I'm normally around a 3. I'll keep stretching away and hope that it stays like this...

And a brilliant win for Bingham in the snooker. Thoroughly deserved. Really enjoyed watching that.

I missed a sitter pink on 56....

Here we go - another week done and dusted:

Mon - Claregalway recovery run 11.1kms 42:30 (3:50's)

Tue - Treadmill recovery run 10kms 36:05 (3:36's)

Wed - 2km up, 10km treadmill threshold 32:46 (3:17's), 2km down

Thu - Treadmill recovery run 10kms 36:10 (3:37's) plus 5.3kms easy with Mayo AC

Fri - 2km up, 12.5km outdoor threshold 44:11 (3:32's), 2km down

Sat - Claregalway recovery run 9.5kms 37:33 (3:57's)

Sun - Belclare 10km 32:46 - all up 16.9kms

Total for the week 93.3kms

A busy week. Out on Wednesday (snooker - highest break 56), Thursday (concert in Galway - The Twlight Sad) and Friday (concert in Dublin - the Charlatans). Training suffered a bit made worse as I was stuck at home so was on the treadmill....

I raced on Sunday and was using it as a good threshold hit-out. Quite windy and after a good first 3kms I hit the wind and drags and I backed off a bit. I finished up running 32:46 for another win but the course was a little short so that time flatters me.

Happy enough with the week. Time to pick a target event and work towards that as I lack a bit of focus.

Tough week and a good race

Another week done and dusted. A tough week but worth it:

Mon - Claregalway 11.1km recovery run 42:22 (3:49's)

Tue - 2km up, 12km threshold 41:42 (3:29's), 2.5km down. Plus 4kms easy with Tuam AC

Wed - 2km up, 12.5km threshold 43:22 (3:28's), 2km down

Thu - 2km up, 12km threshold 42:06 (3:30's), 2.5km down

Fri - Treadmill 10km recovery run 36:30 (3:39's)

Sat - Claregalway 7.2km gentle run 30:04 (4:11's)

Sun - Run for Boylo 10km 31:53. All up 14.4kms with up/down.

So I decided to put a big focus on the threshold runs this week. Three outdoor threshold runs on the spin in glorious hot conditions (top off). Pace wasn't flash and by the 3rd day I was knackered but then after freshening up Fri/Sat I then had a good race on Sunday....

Conditions were a little breezy but it was really cold which I like. The first km was into the wind and I took it out feeling good with John Byrne for company. Through the first km in 3:04 and then I started to open up a bit of a gap and it was all about staying focused and keeping the effort level up. The course was predominantly flat but there were plenty of twists and turns and the surface wasn't great in places. But I felt good and by the time I reached halfway in around 15:58 I wanted to try and go for the sub 32 as I was thinking there would be an easier run home with the course and wind.

I wound up the pace and felt good at 8km and really pushed the last 2 clicks finishing in 31;53 for the win. Really pleased with that and I think that proves that the outdoor threshold runs really help to bring you on. A few photos from the day:

That's 96.2kms for the week. More of the same I'd say for next week.

Catch-up time

The week that was:

Mon - Claregalway 11.1kms recovery run 43:53 (3:57's)

Tue - 2km up, 10km threshold run treadmill 32:05 (3:12's), 2km down

Wed - 2km up, strides, 5 x 3.5 mins, 1 x 4 mins, 2.3km down  (treadmill 2% incline, 3:00/km pace)

Thu - Claregalway 11.1kms recovery run 44:42 (4:02's)

Fri - Claregalway 6.9kms 30:05 (4:22's)

Sat - Labane 10km 33:22 (1st place). All up 14.9kms.

Sun - Claregalway 14.8kms recovery run 56:02 (3:47's)

Total for the week 83.8kms.

A really tough week - just not been happening. Feeling very tired and heavy legged. Good enough sessions on Tuesday and Wednesday but really struggled after that and had nothing for the rest of the week.

I managed to win the 10km in Labane - I ran well enough until 5km in around 16:05 and then hit the wind and hills and took the easy option of coasting home.

Might take a few rest days to freshen up.,,,

Killimordaly 5km

A short warm-up before the race. The course was a lollipop - a nice downhill start, then a loop, then an uphill finish. I took it out hard and ran a quick first km in 3 flat and then each subsequent km seemed to get tougher and tougher. I had a decent lead and even though I was running hard, there was nothing in the legs. Expected really given my lead in.

I crossed the line in 16:21 for the win. Not my greatest work but a good hit-out. Enjoyed the event and good to see a decent local turn-out for the race.

Another lap of the course as a warm-down. That second lap was quite quick and I arrived back at the finish with the clock still reading 37 something. That's 12.0kms for the day.

All up 107.7kms for the week. More of that please.

Contrast

I was back on the hamster wheel and not sure what I'd do. Felt good in my 2km warm-up so decided to do another threshold run. Well I felt great from the start - and what a contrast to the run less than 24 hours before. Heart rate all good and through 5km in 16:20 and then ran the second half in 16 flat for 32:20 all up (3:14;s). How that can happen is beyond me. Another 14km run.

Already up to 95km for the week with a day to go. I may try a race tomorrow on tired legs as I feel like I'm coming into some form. A couple of local 5km options. Ummmm. Best make this beer I'm having my last.....

Struggle Street

I must have overdone it yesterday. All the running and a late night is too much for this 43 year old body. I did my threshold run on the treadmill late doors and boy was it a struggle. I had to use every trick in the book to keep going. I was firmly parked at the bottom of my threshold zone and every time my heart rate started to rise I would counter by lowering the speed. I covered the 10km in 32:41 (3;16's) which is still quick but it felt like I'd run a marathon. All up 14kms with the uppity up and downity down.

A few beers in the evening to help the legs recover.

Another double

A treadmill recovery run today of 36:02 for 10kms (3:36's). For the first time since Craughwell I felt great and it seemed very easy. Heart rate back to normal.

In the evening I was in Claremorris to take the Mayo AC track session. It's nice to join in with the efforts for the various groups and I ended up running another 9.3kms with a mixture of 800m, 400m and 200m efforts. Not pushing it but it's more running than I am used to!

The old 1km efforts

Another treadmill jobby. A 2km warm-up, then 4 x 30 second strides, then 5 x 1km efforts off 90 seconds in 3 minutes on an incline of 2%. These are tough but just about manageable. I show-boated on the 6th effort running for 3:30. I plan to keep this session going and will step up to 4 minute efforts next week. Finishing up with a 2km warm-down. All up 11 clicks.

Double days

Treadmill threshold run in the morning. A 2km warm-up, then 10km at threshold in 32:26 (3:!5's), finishing with a 2km warm-down.

Out in the evening to take the Tuam AC session. I joined in for some efforts and ended up running another 6.4km easy. The left knee feels really good at the moment and I put that down to more stretching post run.

Determined

I wanted to ramp up the training this week but it was going to be tricky as it was school holidays so I was on child minding duties. That meant more treadmill running....

But today being a holiday meant I could get outside. I ran my Thursday route as a recovery run and added on a bit to get some volume in. All up 17.0kms in 1:04:45 (3:49's). I haven't felt right for the last 2 weeks now and my pace in my recovery zone isn't what it was - still something a little awry. I'll keep plugging away though....