Wednesday 28 December 2011

Overcooked Turkey !!!

Friday's plan was an easy 40minutes  after a heavy night on the beer.
I ran 30minutes up to Vinny Mulvey for a massage,Vinny did some real good work and spent over an hour working on all my tight areas.He has a great knack for finding areas that you didn't even realise where tight.Was good to catch up as I havn't chatted to him in a while.

After the massage I had planned another 30minute run but happened to bump into Sean Connolly and decided to run with him for 7miles and gave me another chance to catch up with him as I hadn't chatted with him since he was in before Dublin Marathon to get his race shoes.

Ended up running 15miles tonight at a shade outside 7minute miles.

Total miles:15
wtd:69
shoes:Brooks Glycerin
Location:roads


Sat:Half day at work today so headed out the door and warmed up running to my parents house in Tallaght.

Warm up my legs felt sluggish(due to heavy weeks training and massage yesterday)
Ran 1.5miles @ 8-8.30 pace

Stretched int he house for 15minutes and kept changing from full length tights to bicycles.Was a strong wind out today.
I was very apprehensive about todays session and after last weeks I would have been happy with similar times.


The first 2miles where alot tougher than last week and both I hit bang on 6.21 per mile.mile 3 was into a wind and I hit 6.31,mile 4 and 5 i was 6.21 for both.After 5miles I was 27 seconds quicker than last week,now to see if I could come back stronger in the second half.

I went abit nuts on the 6th mile and had to slow myself down int he second half,ended up with 5.57
Mile 7 was similar in 5.55,mile 8 5.46 and decided to try keep this pace or slightly faster,mile 9 5.45 and finished mile 10 in 5.39.An improvment of 44seconds and hit 10miles in just under 61minutes.

Cool down 23minutes.

total miles:14
wtd:83

Sunday:Christmas day and my plan was upset when I was told you can't run at 10am with the lads as I had breakfast with my family and then later had dinner with the inlaws.

So 30minutes after finishing 4 pieces of pudding,3 slices of brown bread,1 egg,4 sausages and 3 rashers I headed out for my long run.

I wasn't going to look at the garmin on this run as just wanted to get the 2hours and 10minutes done after a very hard weeks training.

Ended up with 18.25miles for 2hours 10minutes and 39seconds.
The route I ran I covered tymon park,busy park and corcagh park.Going to call them my 3parks of Christmas.


Total miles for the week:101
Review of my week:Overdid it and going to have to bring back the intensity of some of my quality runs to feel fresh again.Each day i work up my quads where heavy and was getting as much sleep as possible to recover.
shoes:brooks Glycerin(need replacing now)
surface 60% road 40% grass.

Monday:

Planned an easy 50-60 minutes today.Having a lovely sleep and my clubmate John Travers rings me to see if im doing the Stephens day club race.It's a 10mile(handicap) cross country with alot of tradition.I had ran it last year and ended up in hospital getting stitches in my foot so wanted to finish it this year.Lined up and had a plan of not racing(usualy don't stick to this)so started on 7minute miles and contined till 8miles and picked ip up a little.Finished ina round 68minutes.
My quads are like lead from the last few days training.

Miles:13
shoes:brooks glycerin
location: Phoenix park

Tuesday:
Met with Gav and Ken in The club for an easy run.They both had raced yesterday yet it was me who was struggling early on.After about 30minutes I picked up the pace and the lads turned back as they where only doing 45-50mins.
Ran for 90minutes 13miles.
Location: Phoenix park.
shoes:brooks Glycerin(need to be replaced this week)

wtd:26 Miles

Thursday 22 December 2011

Happy Christmas !!!

This week has got more tough as it progressed.

Monday:ran home from work and felt sluggish after our club x-mas party the night before.
Met up with kevin M and the miles flew by then.
Run was meant to be 50mins but ended up chatting away and finished up with 9.5miles in 65mins,the last 2miles picked up to 6.30 pace.


Tuesday:10am run; 40mins 5.5miles

12pm; massage

6pm; 7.5miles 6.55pace

Nice solid day and hopefully the rub will help with my knee and few niggles of late.

location:roads
shoes:Saucony Cortana
miles:13

wtd:22.5

Wed:9am run 32mins 4miles

6.30pm run

This was my second Fartlek session since I started my programme.Tonight I didnt feel as fresh as last week but then the mileage has increased.

My aim was to keep the average mile between 655-6.38

1mile 6.52 2mile 6.38 3mile 6.58 4mile 6.18 5mile 6.22 6mile 6.39 7mile 6.50 8mile 6.46 9mile 6.45 10mile 6.24 followed by 2.5mile cool down.Met Trev Connolly towards the end of my cool down and ran with him around the ring road.The ring road is a 2mile loop around where i grew up in Kilnamanagh and where i started to run back in the day.

Worked a little too hard in the middle section tonight and was more tired than I expected after.

Total miles today:17.5
wtd:40


Thur:First 5miles was a slog this morning.Lack of sleep and a double the day before didn't help.I also had my work backpack on so didnt feel great.

First 5miles just a shade under 8min pace.After i dropped the bag off and headed to Tymon park and hit some steady 7min miles.


Total miles today:14 time:1hour 42mins
Shoes:brooks glycerin
Location:roads first half and Tymon park second half.

wtd:54

Sunday 18 December 2011

Turning the corner :)

Friday:had planned to run 40minutes but with work and a trip to the cinema it never happened.Was finding the  volume of this week tough so a day of well deserved :)

Saturday:Couldn't get of my bed to train before work so out the door after work to do a long session.
I hit the roads around Tallaght and Walkinstown which are nice and flat.
warm up 12minutes followed by 5miles @ 6.30 pace and 5miles @ 6mins pace.Amazed it felt very easy but last 3miles I was working out of my comfort zone a little.3.5mile cool down for a toal of 14.5miles.


Sunday:Longest run of the week today.Went down to Donore clubhouse and stretched for 15minutes before hand.hip flexors tight and lower back.

Started of with the womens group and there wasn't many down.

First miles was 8.36 follwed by 7.59.Wasn't too bothered as I knew i would bring the average pace down as the run went and this would be my longest run of the year of 2hours and 3minutes.

As the run went on the pace dropped with a 7.17 and then I picked it up with one of the master runners in the club who was running 1hour 40mins and had started 10mins after me.
For the next 6 miles the pace was 7mins bang on and then I started dropping down to 6.45 pace for the remainder.


Finished up with 17.5miles in 2hours and 3minutes.
Shoes:Saucony Cortana
Location: Phoenix Park(ran 80% on grass)

Miles this week:80

Friday 16 December 2011

When does it get easy again???

With training the body adapts over a period of time,this all depends on your current level of fitness as you tackle a program.Im finding each day different (some days good and some bad)
This week as been especially tough as I have started to introduce faster runs.
I will run through my week so far in abit more detail;
Monday56 minute run this morning.Body felt tired today,was a case of slogging it out.Total miles:8
Tuesday:Met with Kevin Moriarty for a run @ 6.45am and we  ran around the phoenix park for 92minutes.
The schedule im doing involves three runs in excess of 90minutes.Total miles:12


Wednesday: my run club and ran with Finola who is new to running and has started running some 5k races.We ran at her steady pace for 32mins which was ideal for my warm up.
I headed out on the roads to do some Fartlek training.I will explain fartlek training at the end of this.I ran for 40minutes running from 30second-2mins @ 5-10k pace.felt great to open up my stride for a change.
Miles today:Morning run 4 and evening 10miles  Total:14 miles


Thursday:long steady run for 50mins and picked up the pace in the second half finishing up @ sub 7minute miles for the last 6miles.Total miles:14 


Fartlek training;  Meaning is Speed play (Swedish) is a form of interval training which puts stress on the aerobic energy system due to the continious nature of the exercise. There are many types and time or distances will vary.You can make this workout as hard or as easy as you like.The biggest mistake runners make when using Fartlek is turning the session into a speed session and not a speed play session.


RUN GROUP:
Just a note to say that our next run group session is this Sunday  in the phoenix park at the popes cross @ 9am
There will be a loop of 25minutes for beginners and 50minutes for more serious runners.

Sunday 11 December 2011

NO MORE EXCUSES !!!

Christmas time is fast approacing now and it's this time of the year that you start to find more excuses not to run.
my excuse today was our work x-mas party but i managed to drag myself out this evening and it was a lovely run in the end.My longest one of the year so far of 1hour 46minutes.

Back to my week so far on Thursday my knee was still niggling so I just ran 4miles easy from work.
I spent the evening stretching and foam rolling with my grid roller.

Friday was the same run as Thursday and knee was the same.
Saturday i ran a little further (5miles)

My total for the week was 65miles and I have done up my 18 week programme for Brighton.
I have had a couple of people commit to the run group and again if anyone wants to turn up Wed at 5.50pm at
the shop in Ballymount just mail ballymount@amphibiaking.ie

Hope you can put them excuses to the side and get out running !!!

Thursday 8 December 2011

Brighton marathon here I come....

After a morning of babysitting I headed out to the Phoenix Park to meet Gary O.He was suffering with a head cold so pace was slightly slower than normal.After 50mins in the park we headed out onto the roads.

Ran for a total of 1hour 40mins (14miles)

Felt very fresh today after a good nights sleep.
(note to myself get more sleep)

Miles today:14
Miles this week so far:27
shoes:Brooks Glycerin
Location:phoenix park
Nice easy run with Luke for the first half of the run.
Ran 9.5miles easy.

location:Tymon park
shoes:brooks glycerin
miles today:9.5
total miles this week so far:37.5



Rest day today or run after work at 8pm..........

Monday 5 December 2011

Sign up for Amphibian King running groups in the new year !!!

That time of the year when we all find it tough to get out the door.
My advise;make sure you arrange to meet u with someone as you are more inclined not to give it a miss.
After a week with the flu and about 10milEs total for the week I bounced back nicely last week with
6 days running and 60miles total for the week.
Today was an easy 5miles before work and steady 8miles avearge pace 7.14 per mile

Planning the weeks ahead is simple,just keep the runs easy/steady and keep the mile sup around 60-70miles per week.I might run 1 or two races over the x-mas period.
The streets of Wicklow 5k stephens green is one of my favs as it's still my pb on the road of 15.41
If I run 16.41 this year id take it :)

Been busy at work getting the shop in order as Amphibian King and Base2race have expanded.
It's well worth dropping in if you haven't seen the store.
Amphibian King have a lovely running track where we do the Gait analysis and and amazing range of clothing(especially high vis)
The store also has an endless pool where Eanna does the coaching(like a treadmill for swimming)
There is also a huge range of books which make a perfect x-mas present.
I will be starting a run group from the shop in the new year so if anyone would like to sign up just email ballymount@amphibianking.ie

The group is for people who are new to runnign and plan on running there first 5k or 10k.
I will have a seperate group for people running the marathon depending on numbers.

Thursday 24 November 2011

Flu :(

Not much to report regards training this week.Been sick with the flu and feeling a little run down.
Plan to do a run maybe Friday.

Monday 21 November 2011

Solid weeks training and solid race !!!

am run to work 4miles @ 8min pace
pm run consisted of a hard 1mile in 5.30 and the stretch for 1hour followed by 32mins running (4.5miles)

Distance:9.5
Location:Roads
Shoes:Saucony Cortana
week2: 26.5 miles


Morning run at 7am
Was late getting up so missed my training partner 
First 30mins was a struggle,body tired after the double yesterday.
Pace picked up but was more concerned with feeling comfortable.
Ran in the phoenix park for 75minutes and then headed up to the folks house in tallaght where i stretched,re fuelled and played silly games with my niece.

Distance:14.5 miles
Location:Roads + phoenix park
Shoes:Mizuno enigma
week2:
41miles



Ended up meeting a mate for a run at 6.30pm.
ran 8miles steady on the roads.
Legs heavy but feeling good.


Distance:8 miles
Location:Roads + phoenix park
Shoes:Brooks Glycerin
week2:
49miles




woke up this morning feeling tired from a 40th party the night before.Just had 2 pints so no excuses.
Arrived down to the start of the MO 10k in phoenix park which was being run around 3 lap course opposite the Popes Cross.

Met a guy i knew from years ago Eoin whow as aimig for 35.30,felt this tiem might be abit to quick but agrred i would run with him and see how it went.

At the start I saw Martin Quinn and i knew we where running for 2nd and 3rd place here.
Gun went and as expected Martin flew to the front with 5 other runners running flat out to stay with him.Can never understand guys who does this who race every week.
Stayed relaxed and 1k 3.20 2k 3.20,went through 3k in 10.15,pace stayed at 3.30k's until the Kyber where we had a 3.48 k,then held 3.30 k's to the finish.
With 2k to go i asked Eoin did he fancy a sprint finish or run in together so we took the soft option and ran together holding hands at the finish.

Finishing time 35.13 which is 2minutes slower than my pb for the Summer but delighted with the race.Small 2mile cool down and up to work 


http://dublin.mo-running.com/results/

Sundays run was left till 6pm as I had a lack of sleep and and good few pints last night.
Headed out with Aido and ran around the park for 80minutes very slow.
legs dont feel too badly beaten up from yesterday.
The nnew inserts where a big help in the race,I found myself able to maintain my form during the race even though my race fitness isn't good.

Distance10 miles
Location:Roads + phoenix park
Shoes:Brooks Glycerin
week2: 68miles 

Tuesday 15 November 2011

Double run today and feeling good !!!

Up at 6.30 am for my earliest run in a long long time.Met Kevin M in the phoenix park which was still dark so had the head torch on.
Didn't see one runner during the run which goes to show the drop in running after the marathon.
people will wait till the New year after they have put on extra weight to get back.
Wore my mizuno wave rider which didnt work well with my new orthotics as they cut the arch off my right foot.
Im half tempted to run the Jingle Bells but will be too soon to take any positives from a race.Maybe new years 5k might be an option.
My achilles was the best it's been in a long time this morning and spent some time stretching my calfs before the run.


Distance:8milesLocation:phoenix park
Shoes:Mizuno Rider
week2: 12 miles




Evening run with two mates Conor and Gary.they where doing a track session in Santry of 9 x 400m average pace 61-62,was class to watch.
Gary having just ran 2.26 in Dublin and Conor a 4.03 miler.
I slogged around in 8min pace 0

I have decided on a Marathon in the Spring with a 12-14 week build up.
few more weeks of building up the miles to 60-65 before starting.
Selecting the marathon now is a tough one.
Any suggestions???

Distance:5milesLocation:Santry
Shoes:Saucony Cortana
week2: 17 miles

Nothing like a morning run to start the day !!!

Monday:Morning run of 4miles to work.ody felt tired this morning,Monday blues I think they call it.
Tuesday:
Up at 6.30 am for my earliest run in a long long time.Met Kevin M in the phoenix park which was still dark so had the head torch on.
Didn't see one runner during the run which goes to show the drop in running after the marathon.
people will wait till the New year after they have put on extra weight to get back.
im half tempted to run the Jingle Bells but will be too soon to take any positives from a race.maybe new years 5k might be an option.
My achilles was the best it's been in a long time this morning and spent some time stretching my calfs before the run.


Distance:8milesLocation:phoenix park
Shoes:Mizuno Rider
week2: 12 miles

Sunday 13 November 2011

Body tired but making steady progress :)

Thursday:
Long day at work today but was still looking forward to my run which is a good sign

Did a 10minute warm up to my parents house and chatted to my mam for about 30mins while stretching.

Decided to up the pace tonight;
distance was 4.5 miles from kilnamangh to Chapelizod.
Tried to run as relaxed while maintaining 6-6.10 pace.
Looking back at the run I ran it a little hard in patches but no reaction
to achilles and a good blow out.

Distance:5.5miles
Location:road running kilnamanagh-Chapelizod
Shoes:Saucony Cortana
Week to date:21.5miles
 
Friday morning run and boy it was tough.Im not a great morning persona nd it takes me a couple of weeks to adjust to morning runs.
Looking out at the weather now im glad i have it out of the way.




Distance:3.5miles
Location:road running Chapelizod-Ballymount
Shoes:Saucony Cortana
Week to date:25miles
 
Saturday morning run again @ 8.am
Ran with my mate Aido in phoenix park for an Hour approx 8.5miles.
legs abit heavy after my treatment last night.
Got massage last night and badly needed.


Distance:8.5miles
Location:Phoenix Park
Shoes:Brooks glycerin
Week to date:33.5miles
 
 
 
Sunday 10am run in phoenix Park this morning with Aido.Ran very slow and relaxed but legs felt heavy.
My left foot was very tight before the run so did some massage with golf ball and got some relief.
Ran for 85minutes and then went to the clubhouse for some stretching.Lower back very tight and calfs.
distance covered 11.5miles.been a tough first week back and felt like I ran more.


Distance:11.5milesLocation:Phoenix parkShoes:Saucony Cortanaweek1: 45miles
 
 
 
 

Wednesday 9 November 2011

Setting goals

It's something I always preach to customers who are new to running and something I need to do myself.
I have decided to sign up for Connemara half marathon on the 1st of april.
Last two weeks have been mixed for me,mainly due to lack of motivation.
I have ran 6 times in the last two weeks.My decision not to run dublin marathon was a good one.

Last Sunday I ran with Markus(his last run in Ireland for a while)
I felt fresh and ran 75minutes @ 7min miles.My adductors where tight after the run but achilles ok.
Monday was a short 35minute run to work.
Tuesday was a run with Luke Coleman in Tymon park 7.5 miles @ 7.15 pace.
My training will be 5-6 days per week and building a base  till x-mas.
After this will consist of some progression runs and tempos runs.
Hope you are all feeling good and resting after Dublin.

Monday 24 October 2011

Rainy days but fun !!!

Last week was tough training even though the volume was low my body is still adgusting to the running again.
Thursday I ran 30minutes very easy
Friday I took a rest day
Saturday I ran on the roads with Eoin,Colin and Tom Fitzpatrick who earlier int he day had won the racepix 5k race.We ran 8miles @ a slightly faster pace of around 7mins  per mile.My calfs where tight after and hamstrings.Check out http://www.racepix.com/  for all race pictures of races you might have ran.
Sunday was a session on the kyber pass in The phoenix park with Colin.We ran 6 x 2mins with 3mins run back as recovery.The session was very controlled and next week we will repeat at the same intensity and add 2-3 more reps.
After a few too many beers Sunday night down in Tullamore i ran an easy 50mins in the rain soaked Phoenix park on my own.Really enjoyed the run.

I have been using a new shoe by Mizuno called the Enigma.Its mizuno's newest neutral shoe and a shoe I feel they have been missing.It has full length wave technology giving it much more cushioning in the forefoot.If you are someone who has had problems with the Wave rider 14, and need a shoe to get you to the next update, give these a try.I will give a full review after another 50miles !!!

Wednesday 19 October 2011

Tymon Park

Went for a run with Colin Bolger(who works in Amphibian King with me)and Eoin Dunne who does more talking on a run than anyone I know.
The plan was to do a similar run to Monday but we ended up swinging down past the Walkinstown roundabout and up the Greenhills road.
I ran for 12minutes and stopped to stretch as my left hamstring was tight.
After I ran for another 56 minutes so total running was 68 minutes.

Was going to have a cold bath to try and relieve some muscle soreness but decided on a warm bath.
Tommorow will be an early morning run of 25-35minutes or a rest day.

While it might be cold it's good to be back running !!!

Finally I have turned a corner regarding my achilles injury.It has been a frustrating time not being able to run and I appreciate it all the more now.

Last Sunday i decided to jump into the Hell and Back 10k race.this race consisted of running up the Sugar loaf,under cargo nets,up cargo nets,over bails of hey,under tunnels,through tyres and muddy conditions.
While i ran like a headless chicken and paid the price in the last 2k being run down by 3 other runners finishing in 4th,i was delighted to have no problems with my achilles.

The days since the race have been tough as my legs are sore from the race but I have managed to run 40mins on monday @ 8min miles and Tuesday for 45mins @ 7min miles.
The next two weeks will consist of slow areobic running to get the body back used to running again.You can view a video made by Donal @   http://www.youtube.com/watch?v=9siMe-or7ds

Thursday 6 October 2011

Training on the bike !!!

As the title suggest all im doing is a small bit of biking of late.
Been lazy on the Physio front and need to get the finger out.

Last week was fun,headed out to the Athlong three-quarter marathon with Nelly and Gary.
the drive down was great fun as both lads had never ran further than 13miles in training this was going to be a test for both.
I was on the bike and after only 400m gary was well clear so i cycled with him for the duration chatting to him and looking after his drinks and gels.
Nelly was run a very controlled race back in the field,starting of at 6.30 minute miles and picking it up near the end to come home in 4th place and under his 2.36 marathon pace.
Gary ran the race of his life coming home in first place wearing the Amphibian king colours.
His time was 145.59 which is 2.20 marathon pace,outstanding running.
The event in Athlone was pure class with gels,drinks,jellies and even Mellon on hand for the runners.Some big bunches running with the pacers made this event a must for those running dublin for the first time.

Thursday 29 September 2011

Understanding the body !!!

I have been running since the age of 10 now and over the last 20 years have been injured
more times than I care to remember.
Leaving school  I decided to do sports managment and sports massage and remedial therapy
as sports was all I was interested in.
So the last two weeks have consisted of 1-2 hours on the bike per day.if I didn't know what saddle soreness is well now I do :)
Plan of action over the coming weeks is a Physio session with Darren Kelly and one with Ciaran Mcdonagh.
More ice and more ice :(

Monday 19 September 2011

The long run that nearly killed me !!!

Saturday i had planned a run before work as I was heading down to the the dublin half marathon in the phoenix park.
My body just couldn't get out of bed in time and I decided to watch the first half of the rugby.
Heading down to the half I took some pictures of people passing the first mile.
I left my run till the evening after work and did 40minutes very relaxed putting emphasis on my form and staying relaxed.

Sunday was a shock to the System as I met up with the lads in the running club who where doing a long run of 1hour 40minutes.
The pace was a steady 7minute pace and although the first 45-50minutes where ok I struggled for the rest of the run.Still managed just over 14miles and 1hour 40minutes.
Today i feel like a truck hit me and last night I was in bed @ 7pm.
Very easy to be negative getting back into full fitness so it's so important to stay positive.
Wasn't that long ago I was winning races ,how can all the fitness go so fast ???

Friday 16 September 2011

the joy and pain of running !!!

Yesterday was a 24minute run (3miles).Went late at 9pm so a head torch was needed as I struggled around
the phoenix park.To my supise there was a few other runners around in the pitch dark(atleast i hope they where runners)

Today my bike got punctured ont he way to work so ran 10minutes with the bike on my back and my kind friend at work Paul picked me up.
After work I did my usual 4mile spin on the bike home and met my friend Aidan Bailey fo a run in the phoenix park.
The boarding and fences where going up for the half marathon tommorow.Would have loved to be running it but a half marathon seems a long way away.
The good news is I ran 43minutes pain free tonight,pace was avearage 4.42 per km and average H/R 154

Did a weigh-in today and im 12stone 10 pounds which is 10 pounds heavier than when I got injured.Time to lay of the pies :)

Thursday 15 September 2011

The last 6 weeks have been a write off.I have been getting Laser/dry needling and physio on my achilles and nothing seems to be working.
Rest only does so much and the 3 runs i have done would feel ok after I warmed up but the next day hurts to walk.
The cross country season is approaching fast and hopefully i can get back soon.

On a positive note it's good to see lee and Dooley back running and hopefully Donore can have a strong team for the Dublin cross country this year.

More to follow soon :)

Sunday 21 August 2011

3 wins aint bad !!!

Since the Bray 10k I have started to run again most days.This weeks mileage around 70miles.
I raced in the Slane AC 5k today finishing in first place but the race was one of mixed feelings.
I travelled down with my mate Gary O hanlon(fitsquad trainer and coach) ,gary was runnign the 10mile and was hopefull of a pb(well pb he did and smashed it running 53.11 on a very hilly course)
Having started of nice and steady and going through the first 1k in 3.12 I took the lead here and slowly pulled away from the field.Coming to 1.5k the marshals where up ahead but none where giving directions and I came to a stop shouting ''which way lads'',none of them seemed to know and asked me which race are u doing the 10mile so at this stage I turned back and ran towards the field.
The runners where roaring ''for fuck sake''  ''this is a joke''   and I could see why.
So we all decided to run towards the marshals and knock the cones over onto the main road.
Finally I reached the 2k marker with a sense of relief but now I had a runner from Rathfarnam ac with me and he looked trim and fit.
I tucked in behind and started to relax again,only to find myself impatient and decided to surge.
My surge didnt last for lond as the Rathfarnam runner went with me and came past me.
We reached 2k in just outside 7mins which meant my last 1k was 3.50 which showed I had lost time from stopping and all chances of a quick time.
A slight climb up through the village welcomed us and I again surged only to be tracked down again.As we turned the corner once again we missed the turn with no stewards and only a Gardai shouting at us ''turn right lads''.It was now into the woods and we both chatted about going wrong again and kevin(guy from Rathfarnam) even suggested a protest at the finish by bot crossing the line :)
There was no way I was doing this as €150 was on offer for the winner and Ronan who organises it is a gent.
So once again I surged only this time kevin reacted with his own surge and gapped me by 20metres.I was feeling sorry for myself at this stage and snapped myself out of if and regained the distance only this time I surged hard and got a gap.The last 1k was downhill and I could really enjoy it knowing I had a healthy lead.
Coming into the finish I gave one last surge and raised my arm aloft for the third time this year(Clontarf half,Bray 10k and now Slane 5k)
Bad news is my achilles swelled up after the race and been icing it since.Im booked in for laser treatment Tuesday and going to hit the bike to keep the fitness up.
Couple weeks and hope to be back and start clocking up the miles again.

Tuesday 16 August 2011

somethings don't make sense

Well where to start ummmmm not sure.Few people have asked me why my blog hasn't been updated lately.
Somethings best not said on blogs but my Mam got sick of late and just havn't had the heart to train.
Was only the last 2 days my best mate Gary got me out for  a couple of runs and I relaised how much running helps keep me sane.

Since my last blog I did the formula 1 duathlon finishing in 7th place.The race went as follows:
Run 1 was 2.7km and went out with the intention of going steady on the first run but couldn't resist putting the hammer down and getting the run prime of 25euro :)
The change over was crap,struggled to change into my bike shoes and mount the bike.Hving had a 20second lead ont he run I was now back in 5th after the bottom of the Kyber.Amazing how fast them guys go on the TT bikes.from the last duathlon I did 3 years ago I now had a nice bike purchased from Paul and Dom in Velo Motion.After the bike I had slipped back to 9th or 10th place but ran well picking off 2-3 guys and decided to run in my socks as no lock laces would have meant 1min lost in transition.
on the second and last bike ride(thank fuck) I felt I had found a good steady pace only to be pased by more guys on their lovely TT bikes.coming into the last corner my gears got stuck and lost momentum.Someguy struck me from behind and started to shout at me ''you fucking idiot,learn how to ride your bike''
I was in shock more at being hit than him shouting and put the head down into the transition for the last time.
i was now thinking to myself ''that guy is not gona beat me''.Sometimes actions speak louder than words and I had a cheeky clance as a ran smoothly past him early into the run.
The top 5 guys where out of my league but next year I  will be aiming for an improvement.
Bray 10k:

Sunday came around not having done any training,I was hoping that the race might spark me back into training.The race was very low key,around 60 people lined up in Bray and the race went off 30mins late as we waited for the Gardai car.I ran steady from the gun and was suprised when I glanced around and had a gap so early,the guy back in 3rd from Kilcole ac had beaten me a few months ago in the Wicklow Gaol 10k(ran 36.57 then)
After 1k we went up a large steep hill for another 2k and this stage I had 10-12 seconds lead.Over the next 3k the gap stayed pretty much the same.Reaching halfway in 17.30 I decided to put the hammer down and leave the runner in second.I ran the next 1k in sun 3mins,turning the turn with 4k it was all downhill and i just enjoyed the remainder knowing i had the win in the bag.To my suprise i finished up in a pb of 33.13.

The goal now is too sit down with my coach and work out a plan fro the cross country.having missed so much of late and my achilles niggling at me I think it best to give the national half marathon a miss.

Monday 25 July 2011

hunger back

Been a descent weeks training since the 5mile race.Did a flush out session as John likes to call them on Tuesday 8 x 200m in 33-34 seconds.What was refreshing about this session was I had a young lad who just joined the club and was warming up with him showing him drills and giving him small tips.

Thursday i did 20mins steady 20mins treshold pace and 20mins easy.Was lashing raining and i hadn't a garmin on which was good also,sometimes just nice to run how you feel.

Friday was easy 50mins and saturday I did 6 x 1k with 90secs/300m recovery.
Was on a treadmill due to long day at work so the max speed was 17.6kph/3.25 pace i think.

Sunday met with lads from the club and ran 85mins/12miles,felt tired but a good week.
Next race is the streets of Galway 8k followed by the national half marathon in waterford.

Saturday 16 July 2011

5mile race series

Woke up this morning feeling good and hopefull of a strong run.Having ran this race 3 years ago finishing in 14th in 26.37 I was looking for a top 15 again and under 26.30.
I went out relaxed and reached the first mile in 5.15 just behind Dave Carrie and Bernard Roe.
Up ahead the pace was increasing with Paddy Hamilton,Sergui and Mark Howey having the best race of his  life.They would finish in the top 3.
Back to my race and as I went through 2mile in a 5.30 mile I just knew it wasn't going to be a good day.
Neville Reilly from Dunboyne was now running beside me with a big group gaining on us.
Just as we turned the S bend Neville pulled up sharply with what looked like an achilles or knee problem(hope he is ok)
The 3rd mile was ok 5.15 but as this was downhill I was expecting alot faster.Brian Furey was now to the front as the pack had caught me and Phil Kilgannon had pushed on with Dave Carrie.
The race was a disaster from here,lack of racing in rescent weeks or just not wanting to hurt,I could come up with loads of excuses but fact is I wasnt good enough.Rob Cross had now passed me with soem runner from the north.The finish was a nice uphill finish and I just managed to nab Brian on the line.
Time was 27.07 :(              think I was 18th!!!

Friday 15 July 2011

Drifting along !!!

The last few weeks havn't been great training wise.I ran  a pb winning the Clontarf half marathon running 76.34.
Race was good as I surged in the middle and was well ahead after 12k and could coast home.
Did my final session before tommorows race of 8 x 400m (average 74)recovery 30-40seconds.
Went for an easy run with Vinny Mulvey yesterday in Tymon park and today will be 30mins with 5 x 100m strides.

Wednesday 1 June 2011

back racing

So Saturday came and went,wasn't nervous on the day and really enjoyed it.
went down to the club early to collect my number and headed back up to the appartment
before the race with Alan o brien and Ritchie Healy(both crusaders)
Watched John Travers amazing 1500m on youtube and chatted about injuries and training.
Ritchie's goal was sub 17,mine was sub 16 and Alan just wanted a good hard race.

Headed up to the course,was hoping for a few guys around my standard and with guys like Paul Fleming,Rob Cross and Bernard Roe I knew id have a good competitive race.
The gun went and I had made a decision to back of the first 1k but being back in about 15th position early on wasn't ideal.Pace was very easy and a large group ran together with Vinny Mulvey and Alan o Brien to the front.I passed through 1k in 3.06 and felt relaxed knowing that the first 3k where slightly downhill.
Just before 1k Vinny made a surge and only Alan followed,i was tempted to follow but knew it wasn't wise in my first race.After 2k was passed in  6.11 I hit the front of our group just to keep the pace honest going down the hill.Had a quick glance and now only Flemo and B.Roe on my shoulder so I had stretched it out a little.Bernard being a guttsy runner took over the lead half way down the hill and flemo and myself followed.
I was feeling very relaxed at this stage but knew the hills awaited us.
This was to be my only mistake in the race,as i turned up the hill I made a surge only to feel my legs turn to stone halfway up and the boys to pass by.i was loosing ground fast but hoping for a 2nd wind.
coming into the home straight I was closing on B.roe but the line came too fast.
happy with my days work and still alot of work to do as my pb 15.41 still stands.

Since the race i have done a long run on Sunday with Brian Mcmahon and easy run Monday.
Last night was an easy session to flush the crap out of the legs 6 x 600m in 152-148

race plan now is clonliffe 2miler follwed by Dunshaughlin 10k 10days later.
Im heading to Lanzarote on friday for 10days training :)

Tuesday 24 May 2011

speed v endurance

Tonights session was 4 x 800m,the first 3 ran in 2.32 and the last in 2.26.At the moment I feel my endurance is good for this time of the year but im lacking in speed.when I say speed i mean where I could run a sub 65-66 lap and feel comfortable but right now my training is more aimed at 10k so speed is not as important.

I was up eary at 6am this morning,usual bowl of porridge and banana.went out for 35mins run @ 8min miles.
Was supposed to have a massage at 3pm but after I mix up I ended up not going as the massage therapist was booked up.
what is the story with the wind these days?Few of the lads heading to Enfield tonight for a 5k,would love to be racing but Saturday is looming.
Have been thinking of a marker regarding time for the 5k and id be content with sub 16.30 but would like it to be closer to 16mins.Being my first race for a while I know I will come on alot for the run so will see on Saturday:)

Mileage for today 13miles !!!

Monday 23 May 2011

late evening run

Well didnt get out for my run till 9pm tonight but to my suprise felt great.
phoenix park still closed but Gardai told me that it's open later tonight.
I have booked in for a massage tommorow at 3pm so plan on doing my track
session tommorow afternoon.
Got some lovely new vizipro clothing,top and shorts,felt great on,lovely and light and
I was seen which is very important when running in the evening time.
Logged 8miles @ 6.40 per mile :)

Saturday 21 May 2011

The long road back....

It's been about 5 years since I had a blog and only after reading some fantastic blogs like Matthew Bidwell www.beermatt.blogspot.com/ and Barry Minnocks http://www.barryminnock.com/  I decided to give it a go.
So the last 13 weeks I have been training building  a base before I started racing again.
My first race is next Saturday in the phoenix park(Donore 5k) and im starting to get very nervous.

I have been running since the age of 10 and over the years have stopped and started running again but right now I have the hunger for it and working in Amphibian King makes it easy as I meet so many people who love to run.

Tonights run was a tempo run and I headed down to the park only to be told that it's closed till Tuesday due to Obama being over.So I ran 15mins easy followed by 20mins hard(3.65miles) and 15mins easy.
A solid session but the thought of going 70-90seconds quicker I know is gona hurt on Saturday.

so with my first post out of the way I hope to update this on a regular basis and make it informative and hope it makes enjoyable reading :)