Sunday, December 18, 2016

Suddenly it's Christmas....

I really need to vary things a bit….

Mon – Treadmill 10km recovery run 37:30 (3:45’s)

Tue am – 2km up, 10km treadmill threshold run 32:00 (3:12's), 1km down. All up 13.0kms

Tue pm – Tuam AC easy run 7.2km

Wed – Treadmill 7.3km easy run 30:00 (4:07’s)

Thu am – 2km up, 10km treadmill threshold run 31:59 (3:12's), 1km down. All up 13.0kms

Thu pm - Mayo AC easy run 7.6km

Fri - Claregalway 9.5km easy run 39:20 (4:08’s)

Sat – 2km up, 8 x 1km treadmill threshold intervals, 1km down. All up 11.0kms

Sun – Treadmill 10km recovery run 38:30 (3:53’s)

Weekly Total 88.6kms

Consistent mileage and pace getting better. Groin still not right but manageable, I’ve come to the conclusion that the problem is my abductors which are like steel rods and then I’m getting referred pain in the groin. So plenty of foam rolling which definitely helps. I pushed the threshold reps on Saturday working up to upper zone – starting at 19.0km per hour and then working up to 19.7km per hour by the end of the session.

The heavy Christmas socialising has started. Not complaining as I like a pint or two....

Sunday, December 11, 2016

Ditto

More of the same:

Mon – Claregalway 9.5km recovery run 36:08 (3:53’s)

Tue am – 2km up, 10km treadmill threshold run 32:27 (3:15's), 1km down. All up 13.0kms

Tue pm – Tuam AC easy run 8.3km

Wed – Treadmill 10km recovery run 37:39 (3:46’s)

Thu – Mayo AC easy run 9.4km

Fri - 2km up, 10km treadmill threshold run 32:07 (3:13's), 1km down. All up 13.0kms

Sat – Claregalway 9.5km easy run 40:04 (4:13’s)

Sun – 2km up, 10 x 1km treadmill threshold intervals, 1km down. All up 13.0kms

Weekly Total 85.7kms


Same total as last week and a very similar week in general. Though there are some improvements in pace for the threshold runs – getting close to 32 mins now for 10km on the treadmill keeping the heart rate lower threshold zone.

Sunday, December 04, 2016

Threshold week

More threshold running:

Mon - 10km treadmill recovery run 37:08 (3:43’s)

Tue am – 10km treadmill recovery run 36:42 (3:40’s)

Tue pm – Tuam AC easy run 7.2km

Wed – 2km up, 10km treadmill threshold run 32:26 (3:15's), 1km down. All up 13.0kms

Thu – Claregalway 9.5km easy run 40:04 (4:13’s)

Fri - 2km up, 10km treadmill threshold run 32:17 (3:14's), 1km down. All up 13.0kms

Sat – 10km treadmill recovery run 37:20 (3:44’s)

Sun – 2km up, 10 x 1km treadmill threshold intervals, 1km down. All up 13.0kms

Weekly Total 85.7kms

A slight change of tact with the threshold runs – working a lot more lower zone as the groin is still troublesome so I’m just trying to protect that as much as possible. No more races planned until Dec 26th so plenty of time to make some progress.

Sunday, November 27, 2016

Ballinderreen 10km

More racing:

Mon - 10km treadmill recovery run 38:43 (3:49’s)

Tue am – 2km up, 10km treadmill threshold run 32:42 (3:16’s), 1km down. All up 13.0kms

Tue pm – Tuam AC easy run 8.7km

Wed – Claregalway 9.5km easy run 40:46 (4:17’s)

Thu – 2km up, 6 x 30 secs, 6 x 3 mns, 2km down. All up 11.0kms

Fri - Treadmill 10.0km recovery run 36:30 (3:39’s)

Sat – Rest

Sun – Ballinderreen 10km 32:29 (3:15’s). All up 12.5kms

Weekly Total 74.7kms

Good conditions at the Ballinderreen 10km (my PB course). I ran a good hard controlled effort and won the race in 32:29 (over 45 seconds quicker than Hollymount the previous week). Pleased with that and I can hopefully improve on that at the Fields 10km on Dec 26th.


Sunday, November 20, 2016

Hollymount 10km

A race to gauge the progress:

Mon - 2km up, 10km treadmill threshold run 32:43 (3:16’s), 1.0km down. All up 13.0kms

Tue am – Claregalway 9.5km recovery run 36:35 (3:51’s)

Tue pm – Tuam AC easy run 7.9km

Wed – 2km up, 6 x 30 secs, 6 x 2.5 mins tempo, 2km down. All up 10.0kms

Thu – Treadmill 10.0km recovery run 37:22 (3:44’s)

Fri - Treadmill 10.0km recovery run 36:50 (3:41’s) plus strides. All up 10.7kms

Sat – Treadmill 7.2km easy run 30:00 (4:10’s)

Sun – Hollymount 10km 33:15 (3:20’s). All up 16.1kms

Weekly Total 84.4kms

Very good conditions for the 10km in Hollymount (what a contrast to the prior year). I took it out fairly hard and to my surprise nobody went with me. I’d opened up a lead in the first km and then it was into the old time trial mode to which I’m well used to. The multiple laps are tough mentally but I knew the gap behind was opening up but you can never relax when you have John Byrne hunting you down. I felt pretty comfortable throughout – certainly not redline as the heart rate analysis afterwards showed. I crossed the line in 33:15 for the win so at least that’s a step in the right direction. Next step is to get back into the 32’s then maybe one more sub 32 in the auld legs. Who knows….

Still struggling overall with a few niggles. The groin is still far from right so I have to manage the intensity with that. Plus I still have a sore blister on the ball of my foot. I can tell you that once you hit 45 the body just falls apart...


Sunday, November 13, 2016

Treatment week

Mon - Claregalway 9.5km recovery run 36:06 (3:48’s)

Tue am – 2km up, 8km treadmill threshold run 25:25 (3:11’s) then 5 x 400m, 1.0km down. All up 13.0kms

Tue pm – Tuam AC easy run 8.8km

Wed – rest (massage and podiatrist visit for dead skin removal!)

Thu – 2km up, 10 x 1 km treadmill threshold run, 1.0km down. All up 13.0kms

Fri - Treadmill 8.0km easy run 35:56 (4:00’s)

Sat – 2km up, 10km treadmill threshold run 32:43 (3:16’s), 2.0km down. All up 14.0kms

Sun – Claregalway 14.8km easy run 1:00:46 (4:06’s)

Weekly Total 82.1kms

Nothing too flash in there. I had a very sore blood blister on the ball of my foot so I went to the pod for some skin removal. Not pleasant but something I’d recommend for any runner as the feet feel great afterwards.

Sunday, November 06, 2016

Corofin Winning Ways 8km

Trying another race to gauge progress:

Mon – 2km up, 10km Claregalway threshold run 34:49 (3:29’s), 2.1km down. All up 14.1kms

Tue – Athlone easy run 7.9km 35:47 (4:32’s)

Wed – Claregalway 14.2km recovery run 54:00 (3:48’s)

Thu – Mayo AC easy running 11.3kms

Fri - 2km up, 10km treadmill threshold run 31:54 (3:12’s), 1.0km down. All up 13.0kms

Sat – Treadmill 8.0km easy run 32:30 (4:04’s)

Sun – Corofin 8km – 27:35 – all up 12.9kms

Weekly Total 81.4kms

A tough first half to the race into a strong breeze but I managed to work away from the field and had opened up a nice gap. I tried to push the second half but had no pace and despite the win it was a very disappointing run. I thought I'd break 27 with ease but I was nowhere near it. So not really the confidence booster that I was after!




Monday, October 31, 2016

My 100 wins

 Road Races Dist KM Date Time Ave KM
 Monivea 5km 5.0 13/06/2010 00:16:28 00:03:18
 Headford 8km 8.0 10/07/2010 00:26:08 00:03:16
 Oughterard 10km 10.0 22/08/2010 00:33:24 00:03:20
 Galway Half Marathon 21.1 29/08/2010 01:11:54 00:03:25
 Galway Bay Half Marathon 21.1 02/10/2010 01:13:39 00:03:30
 Corofin 8km 8.0 14/11/2010 00:26:17 00:03:17
 Carnmore 6km (Turkey Trot) 6.0 12/12/2010 00:19:52 00:03:19
 Resolution Run 5km 5.0 01/01/2011 00:15:51 00:03:10
 Clarinbridge 10km 10.0 23/01/2011 00:32:44 00:03:16
 Castledaly 10km 10.0 29/01/2011 00:32:48 00:03:17
 Kilconieron 5m 8.0 13/02/2011 00:25:46 00:03:12
 Maree 8km 8.0 13/02/2011 00:26:03 00:03:15
 Athenry 5km (5km series) 5.0 03/05/2011 00:16:10 00:03:14
 Tuam 5km (5km series) 5.0 10/05/2011 00:15:45 00:03:09
 Craughwell 5km (5km series) 5.0 17/05/2011 00:15:45 00:03:09
 Carramore 10km 10.0 21/05/2011 00:32:46 00:03:17
 Claregalway 5km (5km series) 5.0 24/05/2011 00:15:48 00:03:10
 Spiddal 8km 8.0 29/05/2011 00:27:06 00:03:23
 Dangan 5km (5km series) 5.0 31/05/2011 00:15:58 00:03:12
 Loughrea 5km (5km series) 5.0 08/06/2011 00:15:55 00:03:11
 Annaghdown 10km 10.0 21/06/2011 00:32:41 00:03:16
 Swinford 8km 8.0 31/07/2011 00:25:41 00:03:13
 Claregalway 10km 10.0 13/08/2011 00:32:58 00:03:18
 Oranmore 5km 5.0 24/08/2011 00:15:41 00:03:08
 Claremorris 5m 8.0 27/08/2011 00:26:04 00:03:14
 Coastal Charity Challenge 21.1 04/09/2011 01:13:30 00:03:29
 Hollymount 10km 10.0 13/11/2011 00:32:47 00:03:17
 Resolution Run 5km 5.0 01/01/2012 00:16:34 00:03:19
 Maree 8km 8.0 12/02/2012 00:26:22 00:03:18
 Connemara Half Marathon 21.1 01/04/2012 01:14:30 00:03:32
 Colemanstown 10km 10.0 07/04/2012 00:32:22 00:03:14
 Claregalway 5km (5km series) 5.0 08/05/2012 00:15:45 00:03:09
 Balla 8km 8.0 19/05/2012 00:26:01 00:03:15
 Craughwell 5km (5km series) 5.0 22/05/2012 00:15:56 00:03:11
 Monivea 5km 5.0 10/06/2012 00:16:23 00:03:17
 Annaghdown 10km 10.0 21/06/2012 00:32:38 00:03:16
 Claremorris 5m 8.0 26/08/2012 00:26:06 00:03:15
 Ballina 4m 6.4 14/10/2012 00:21:52 00:03:24
 Carnmore 5km (Turkey Trot) 5.0 03/12/2012 00:16:01 00:03:12
 Maree 8km 8.0 10/02/2013 00:26:19 00:03:17
 Kinvara 10km 10.0 02/03/2013 00:32:57 00:03:18
 Colemanstown 10km 10.0 30/03/2013 00:33:39 00:03:22
 Connemara Half Marathon 21.1 07/04/2013 01:19:29 00:03:46
 Labane 10km 10.0 20/04/2013 00:33:21 00:03:20
 Monivea 5km 5.0 08/06/2013 00:16:13 00:03:15
 Annaghdown 10km 10.0 21/06/2013 00:32:49 00:03:17
 NUIG 8km 8.0 12/10/2013 00:26:30 00:03:19
 Corofin 8km 8.0 03/11/2013 00:26:11 00:03:16
 Abbeyknockmoy 4m 6.4 17/11/2013 00:21:10 00:03:17
 Carnmore 5km (Turkey Trot) 5.0 08/12/2013 00:16:06 00:03:13
 Maree 8km 8.0 09/02/2014 00:26:46 00:03:21
 Gort 8km 8.0 16/02/2014 00:26:04 00:03:16
 Kinvara 10km 10.0 01/03/2014 00:32:50 00:03:17
 Abbey 10km 10.0 16/03/2014 00:34:10 00:03:25
 Kilmovee 10km 10.0 19/04/2014 00:32:20 00:03:14
 Labane 10km 10.0 21/04/2014 00:33:49 00:03:23
 Tuam 8km 8.0 11/05/2014 00:26:11 00:03:16
 Mayfly 10km 10.0 24/05/2014 00:33:43 00:03:22
 Tuam 5km (5km series) 5.0 03/06/2014 00:15:23 00:03:05
 Monivea 5km 5.0 07/06/2014 00:15:48 00:03:10
 Headford 8km 8.0 05/07/2014 00:25:55 00:03:14
 Claregalway 10km 10.0 23/08/2014 00:32:57 00:03:18
 Oranmore 5km 5.0 27/08/2014 00:16:09 00:03:14
 Breaffy 10km 10.0 12/10/2014 00:31:59 00:03:12
 Carnmore 5km (Turkey Trot) 5.0 07/12/2014 00:15:52 00:03:10
 Ballinderreen 10km 10.0 14/12/2014 00:31:42 00:03:10
 Gort 8km 8.0 15/02/2015 00:26:19 00:03:17
 Kilconieron 5m 8.0 22/02/2015 00:27:22 00:03:24
 Kilmovee 10km 10.0 04/04/2015 00:32:17 00:03:14
 Killimordaly 5km 5.0 12/04/2015 00:16:21 00:03:16
 Labane 10km 10.0 20/04/2015 00:33:22 00:03:20
 Run for Boylo 10km 10.0 26/04/2015 00:31:53 00:03:11
 Belclare 10km 10.0 03/05/2015 00:32:46 00:03:17
 Mayfly 10km 10.0 24/05/2015 00:32:56 00:03:18
 Annaghdown 10km 10.0 21/06/2015 00:31:58 00:03:12
 Irishtown 8km 8.0 28/06/2015 00:27:29 00:03:26
 Headford 8km 8.0 04/07/2015 00:26:27 00:03:18
 Beagh 10km 10.0 12/07/2015 00:33:13 00:03:19
 Balla 10km 10.0 25/07/2015 00:33:42 00:03:22
 Claregalway 10km 10.0 22/08/2015 00:32:24 00:03:14
 Oranmore 5km 5.0 16/09/2015 00:15:51 00:03:10
 Breaffy 10km 10.0 11/10/2015 00:32:43 00:03:16
 Tuam 8km (Bert Gillard) 8.0 18/10/2015 00:25:22 00:03:10
 Hollymount 10km 10.0 15/11/2015 00:33:11 00:03:19
 Carnmore 5km (Turkey Trot) 5.0 06/12/2015 00:15:38 00:03:08
 Clarinbridge 10km 10.0 03/01/2016 00:33:20 00:03:20
 Ballinderreen 10km 10.0 24/01/2016 00:32:27 00:03:15
 Maree 8km 8.0 07/02/2016 00:27:30 00:03:26
 Streets of Castlebar 5km 5.0 14/03/2016 00:15:57 00:03:11
 Craughwell 10m 16.1 20/03/2016 00:52:56 00:03:17
 Ballinrobe 10km 10.0 16/04/2016 00:32:06 00:03:13
 Labane 10km 10.0 17/04/2016 00:33:17 00:03:20
 Athenry 5km (5km series) 5.0 31/05/2016 00:15:32 00:03:06
 Castlehackett 8km 8.0 12/06/2016 00:27:54 00:03:29
 Annaghdown 10km 10.0 19/06/2016 00:32:44 00:03:16
 Claregalway 10km 10.0 20/08/2016 00:32:59 00:03:18
 Galway Lust for Life 5km 5.0 03/09/2016 00:16:48 00:03:22
 Charlestown 10km 10.0 10/09/2016 00:32:28 00:03:15
 Tuam 8km (Bert Gillard) 8.0 16/10/2016 00:27:40 00:03:28
 Moylough 10km 10.0 16/10/2016 00:35:31 00:03:33
Total 870.4

00:03:19

Sunday, October 30, 2016

New targets

Continuing to build things:

Mon – 2km up, 10 x 1km treadmill threshold reps, 1.0km down. All up 13.0kms

Tue am - Treadmill recovery run 10.0km 37:55 (3:48’s)

Tue pm – Tuam AC easy running 7.0kms

Wed – 2km up, 10km treadmill threshold 31:44 (3:10’s), 1.0km down. All up 13.0kms

Thu am - Treadmill easy run 7.0km 30:00 (4:17’s)

Thu pm – Mayo AC easy running 6.5kms

Fri - 2km up, 10 x 1km treadmill threshold reps, 1.0km down. All up 13.0kms

Sat – Claregalway 9.5km recovery run (3:49’s)

Sun – Claregalway 14.8km recovery run 57:19 (3:52’s)

Weekly Total 93.8kms

Groin gradually improving but it's a slow process. Apart from that I'm working on my snooker. A few practise sessions down the club doing line-ups and a couple of centuries hit. My goal is to hit a ton in open play (playing someone in a proper game) by the end of 2017.

Sunday, October 23, 2016

Turning the corner

Another week and slowly making progress:

Mon – Treadmill recovery run 10.0km 36:31 (3:39’s)

Tue am - 2km up, 10km treadmill threshold 31:29 (3:09’s), 1.0km down. All up 13.0kms

Tue pm – Tuam AC easy running 3.8km

Wed – Claregalway 9.5km easy run 39:44 (4:11’s)

Thu am - 2km up, 10km treadmill threshold 31:26 (3:09’s), 1.0km down. All up 13.0kms

Thu pm – Mayo AC easy running 1.3kms

Fri - Claregalway 9.5km easy run 38:14 (4:01’s)

Sat – 2km up, 10km treadmill threshold 31:24 (3:08’s), 1.0km down. All up 13.0kms

Sun – Claregalway 14.7km easy run 1:01:32 (4:11’s)

Weekly Total 87.8kms

Some half decent treadmill runs but they flatter you – nothing like what I’d be doing on the road. The groin still isn’t great and I’m not up to much on my in-between session days. Still I’m hanging in there and I’m sure things will click soon.

Sunday, October 16, 2016

Win #100

Another landmark but boy am I on struggle street:

Mon – 2km up, 10km treadmill threshold 31:56 (3:12’s), 1.0km down. All up 13.0kms

Tue am - Treadmill recovery run 10.0km 36:45 (3:41’s)

Tue pm – Tuam AC easy running 3.8kms

Wed – 2km up, 10km treadmill threshold 31:40 (3:10’s), 1.0km down. All up 13.0kms

Thu am – Treadmill easy run 10.0km 39:53 (3:59’s)

Thu pm – Mayo AC easy running 3.7kms

Fri - 2km up, 6 x 30 secs, 4 x 3 mins, 3.2km down. All up 10.0kms

Sat – Treadmill easy run 7.0km 30:00 (4:17’s)

Sun am – Bert Gillard 8km 27:40 (3:28’s)

Sun pm – Moylough 10km 35:31 (3:33’s) – all up 21.kms for the day

Weekly Total 92.0kms

I ran the 8km in Tuam at 10am and I wasn’t pushed so I took it fairly easy and won by a decent margin. I then jumped straight into the car and drove to Moylough which was about 15 minutes away. Just time to register and I lined up for my second race of the day. Again nobody to challenge me which was good as I wasn’t up to much. The race was tough for the first 5km but I managed to push the second half a little more to chalk up the second win of the day.

That second race was my 100th win since moving to Ireland (based on races where official results were released). I’ll put up the full list when I get a chance but that’s not a bad record in just 6 years!

Still not running well though – I’ll keep plugging away and see if I can get back into form by the end of the year…

Sunday, October 09, 2016

Jog on

Back to the drawing board to work on getting some fitness back:
  
Mon – Treadmill recovery run 10.0km 37:36 (3:46’s)

Tue - 2km up, 10 x 1km treadmill reps building up to threshold, 1.0km down. All up 13.0kms

Wed – Claregalway 9.5km easy run 38:14 (4:01’s)

Thu am - 2km up, 10km treadmill threshold 32:46 (3:16’s), 1.0km down. All up 13.0kms

Thu pm – Mayo AC easy running 3.0kms

Fri - Treadmill recovery run 10.0km 36:46 (3:41’s)

Sat – 2km up, 10km treadmill threshold 32:22 (3:14’s), 1.0km down. All up 13.0kms

Sun – Claregalway 14.8km easy run 38:14 (4:03’s)

Weekly Total 86.3kms

Nothing special to report in there – just trying to work up through the gears a little without aggravating the groin.

Sunday, October 02, 2016

Galway Bay 10km

The plan this week was to up the intensity a little:

Mon – Treadmill easy run 8.0km 32:25 (4:03’s)

Tue - Treadmill recovery run 10.0km 37:52 (3:47’s)

Wed – 2km up, 10 x 1km treadmill reps working up the pace, 1.0km down. All up 13.0kms

Thu am - Claregalway 9.5km easy run 37:39 (3:58’s)

Thu pm – Mayo AC easy running 3.7kms

Fri - Claregalway 9.5km easy run 39:55 (4:12’s)

Sat – Galway Bay 10km 34:36 (3:28’s). All up 12.1kms

Sun – Rest

Weekly Total 70.0kms

Groin still sore but improving slowly. I did a half session on Wednesday and then just easy runs before the race on Saturday.

It was a decent field and in the first km I tried to go with the leaders. Through the first km in 3:08 and I was off the back in 4th spot. From then on the top 3 disappeared up the road and I was left in no-mans land. The pace kept dropping and by 5km I was struggling and the second half was a bit of a slog. Thankfully nobody caught me and I crossed the line in 34:36 for 4th spot. The top 3 were all 31 low which was great going.

Out later that evening with the Tank Driver who was over from England. Lots of beers later we ended up in the Roisin Dubh watching the Frank and Walters. On Sunday everything was sore and it was a rest day (followed by another visit to the pub)....



Sunday, September 25, 2016

Injured

This week was a non-starter:

Mon - Rest

Tue - Treadmill easy run 6.0kms 30:42 (5:07’s)

Wed - Treadmill easy 7 x 1km gradually upping the pace

Thu - Treadmill easy run 10.0kms 39:15 (3:56’s)

Fri - Treadmill easy run 10.0kms 46:17 (4:38’s)

Sat – Derry easy run 12.4kms 52:10 (4:12’s)

Sun - Treadmill easy run 10.0kms 41:22 (4:08’s)

Weekly total 55.4kms


Basically I’m injured so very slow running. Nowhere near my heart rate training zones and very frustrating. To be expected after the long relay leg the previous week. If things don’t improve it’s MRI time… 

Sunday, September 18, 2016

Round Norfolk Relay

Well this was always going to be a tricky week. I’d committed to running in the Round Norfolk Relay and I was down for an 18 mile leg….

Mon – 2km up, 10 x 1km threshold treadmill, 1.2km down. All up 13.2kms

Tue – Claregalway 9.5km recovery run 36:26 (3:50’s)

Wed – 2km up, 10km treadmill threshold run 31:45 (3:11’s), 1.5km down. All up 13.5kms

Thu - Claregalway 9.5km easy run 41:28 (4:22’s)

Fri – Rest

Sat – Round Norfolk Relay 29.0kms recovery/threshold run 1:46:45 (3:41’s)

Sun – Rest

Weekly Total 79.5kms

The primary concern was the groin. A few threshold runs at the start of the week and it was clear I was going backwards. I had physio Tuesday (nothing they could do) and then a visit to the GP Wednesday (scan required if problem doesn’t settle).

The second concern was the distance. My longest recent run was a half marathon so I’d have to find the extra 5 miles on the day…

I started my run around 10pm and it was quite warm around 17 degrees and also humid. I settled into what felt like 3:30/km pace but it was actually 3:40/km. The groin was sore and I could feel it from the get go. By 10 miles I was struggling; by 14 miles I’d had enough and then it was a long slog home. Overall it was a disappointing run and I was in bits by the end. The groin was very sore and I went home in the early hours of the morning for a few beers and then bed.

No running Sunday – walking was an effort. But a lot of fun was had in the pub watching Spurs win.

I love doing this relay event but just not on good form this year. I'll be back next year to put things right - hopefully in a slightly shorter leg. On a positive I still recorded the fastest stage time of the day. Another trophy for the collection!