Wednesday 12 December 2012

Tipping away

Since the 10mile race things have gone to plan.I have managed two sessions per week and every week
I have noticed the times are getting a little quicker which is great for the confidence.
Last Sunday I ran my first cross country race in nearly 5 years.The race was 5k and the surface was great,I went out a little hard and paid the price on the second lap but managed to recover and finished up in second place.Our manager in Bray Gary was also running and finished 4th place,maybe next time we will get a full team out.

I also purchased a running buggy a couple weeks ago and it's very handy for days where my wife Elaine is working and I can take it to the phoenix park for a spin.

So I have signed up for the Clonliffe 5k this coming Sunday and hope to run as close to or under 16minutes.
This is silly season now regarding work parties and club parties so head down ad keep the legs moving.

Sunday 18 November 2012

Stook 10mile race

Hit the road early with Gary in the van for the 10mile race organised by Gowran ac.The weather looked perfect and we found our way to the race without any wrong turns for a change.
We unloaded the van and set up the shop with a short 1mile warmup and a few strides.
I was in a really good frame of mind before the race even though most people said the course was full of hills.
A friend of mine David Mc Carthy who is one of the favourites for next weeks National Intercounty cross country was
out with his training partner Philip Harty and was planning on running 6minute miles which suited me so I asked if he would run around/pace me :)
Philip would be Gary's biggest rival today and both very good runners on the hills with Gary having the slight advantage on the downhills and with the final 2miles this proved to be decisive as Gary won in 51.59 around 30+ seconds ahead.

The start of the race was strange for me as I was holding myself back and sticking to my 6minute mile plan.
Back in about 14th place after mile1 I was chatting away to Dave and as we passed each mile we started to pick of some runners that went out a little too fast.
After 5miles of running I was running 6minute miles handy enough but was preparing forthe real hills at 5.5miles.
The next mile was the slowest of the race in 6.15/20 and as we passed the next runner on a climb I got excited and my legs where abit like jelly near the top,at this point Dave slowed to wait for me(thanks Dave)

Mile 7 I was back rolling and suddenly at mile 8 I saw this huge downhill and let the legs stride out.We passed another runner and I now found myself well inside the top10.
My last 2miles I ran 9.20/30 and finished(8th place) strongly with this race giving me the appetite to train harder/smarter and look forward to 2013.
Well done  to Simon and Gowran ac on a fantastic race.







Friday 16 November 2012

Berlin marathon awaits me.............

Never a good sign when a blog hasn't been updated in over five weeks.Trying to go back and remember things when I should be logging my training in a diary.
Since the last time I posted I ran a marathon in 2.55 and blew up badly in the last 5-6 miles.I have signed up for Berlin marathon next September and with the right training can have a good crack at a 2.3x marathon.

This week has gone well with a good session Tuesday of 8 x 1k repeats and one long run of 95minutes.The rest are my usual 4mile commute to work.
This weekend we are one of the sponsors of the Stook 10mile road race in Kilkenny.I plan on running 6minute miles with the last 2-3 a little quicker.

Monday 8 October 2012

the boys are flying...........

I had a great weeks training last week with no injuries.
For most of the week I ran 40-60 minutes running.On Friday I decided to run  a long one considering I was going to have a long day working at the Athlone 3/4 which AK are sponsors.
Sunday at the last minute i decided to help Barry out and do the pacing for 3hour marathon pace.
I ran nice and controlled at 7.05-710 pace and at 15miles most where starting to suffer on the hills.
Finished up in 2.16 and body feels great.

A couple of easy recovery days ahead and then time to put a proper training schedule in place.
Well done to team AK who won the Hell & back race for a third year in a row.I had to give it a miss this year as i couldn't risk an injury again.
Well done to our sponsored athletes the weekend.Jt was 5th in the Tallaght 5miler and Goh was 2nd in the Athone 3/4 marathon.

Wednesday 3 October 2012

Perfect shoes !!!

The last few weeks I have managed some consistant training.Most runs are 30mins and have along run Sunday 70mins.
Decided to give Hell & Back race a miss this year and instead will head down to the Athlone three quarter marathon
which Amphibian King will be doing a shop at.

 I love this time of the year seeing so many people out testing their bodies with punishing long runs.
Good luck to everyone training for the marathon.

I have gone back tothe Mizuno riders for training and love them.The last model I feel out of love with Mizuno but very happy now with the Rider 15's.

The new year myself and my mate Gary O Hanlon will be starting up a training group and plans for people
interested in 5k-marathon programmes.
If anyone is interested they can mail me at kevinenglish1@yahoo.ie


Saturday 22 September 2012

Injuries just keep coming

When you see a runners blog not being updated you can guess he/she is injured.
Well that is what happened me the following day after my win in the hills.
All was good in work till that evening when running with Niall I could feel a sharp pain
in the outside of my foot.
Niall turned to me after 20minutes and said ''you are very quiet'',well there was a reasonand I knew
straight away it was a stress fracture.Last time I got one was after the European Club Cross country in
Turkey and it was painfull to say the least.

I knew it was now a waiting game and I borrowed a boot of Darren in work but it cut the shin off me and
with every customer asking me what happened it got me down a little.
Last time I was injured I amanaged to put on two stone so I made a good effort to lay of the choc and pies this time :)

I started back two weeks ago and my first week was 4 runs with longest run being 30minutes.
This week has being goodand the pain has nearly gone.I will have to massage the foot more and start looking after
myself more.
Picture below my little girl in her first running vest :)

So onwards and upwards,let the good times begin !!!

Monday 16 July 2012

Mountain Plod

Been so long since I updated the blog im not sure where to start.
Best to start with yesterday as it's fresh in the memory.

I woke up early to see that my car was clamped so a 30euro taxi fare to Marley park
and I signed up for the Dublin plod half marathon.
This I knew would be a difficult course as I had trained on the course a few times.
The gun went and the early pace felt very easy as all my races of late had been over 5k & 10k distance.
As we reached the hills I started to breath a little deeper now but two of us where well clear.
Aongus who I had ran with on the Irish team in Snowdon two years ago I knew was a beast on the uphill so I would have to work hard to stay within distance of him.
After 4miles I began to struggle with a stitch and the hills.Aongus was now 90seconds plus ahead.

Mile 9 I made a surge on the downhill and began to close.
Mile 10 I had caught him and lookign at my Garmin i was clocking 4.25 per mile and I put the hammer down as I past him.Aongus in fairness responded and again i had to find another gear and slowly I stretched away.
Mile 11 i knew I just had to stay on my feet and could enjoy the finish.
My time was 85.55 and a new course record.

Friday the 13th:

Headed down to Tullamore for a 5k with my mate Gary O ' Hanlon.
we where too busy chatting and missed the turn for Tullamore and ended up in Athlone.
Fair play to the organisers who held the race by 10minutes as we ran up with no warm up.
Gun went and i was flat as a pancake from the off.Struggled home in 5th place in around 16.40 and gary got pipped at the finish for the win.Great feed on after the race and I would highly recommend the race.
I have had two good session of 16 x 400m and 6 x 1km reps over the last two weeks.My training kept to 55-70 miles per week.still running with the pram once a week.
Dublin Marathon is still on the cards once the body stays in one piece.

Don't forget to sign up for the lakes 10k in September.Picture from last year and thanks to Darren for the racepix t-shirt.www.racepix.com for all your racing pictures.



Tuesday 26 June 2012

First win in a long time :)))

I awoke monday morning with very tight calfs from my 10k race the day before.decided to cross train instead of a run and did 1 hour on the bike.

On Tuesday I headed down to the track but the marathon group where heading out for a 10mile fartlek session.
Pace was comfortable with George pushing the pace and enjoyed the banter and company.
Sonia O' Sullivan popped into the store to get a swimming lesson and I got to see the olympic torch and she signed an Irish singlet I had which was great.

Wed I did a steady run of 10miles at 6.30 miles.

Thur I ran late after work and did a 40minute run with 6 x 100m strides as I would be racing Friday.

Fridays race was the first running of the Front Runners 5k and was 1mile from my appartment so I jogged down from work with a 5mile warm up.The wind was strong and when the gun went I was slow to react.
I found myself back in about 6/7th place with soem guy tearing out the front.He must have went through the first km in under 2.50.I soon caught up with him as we turned the corner heading into a strong head wind.I had to make a decision at this point as I was 5-6 seconds up ont he two guys behind and with the leader slowing down I could either stay behind and catch a break but the other two runners would catch up so I decided a long run for home was the best option.
My pace was steady but with the strong wind I wasn't too focused on a fast time.Sub 17 I would have been happy with but as I hit the 3k marker i knew I could run alot faster.
One thing I never do in a race is look behind(exception when turning a corner) and I noticed I was 10-15 seconds ahead so it was me against the clock now.I picked it up over the last km and finished in 16.25 which I was very happy with.
Im not one for speeches and Susan Walsh put me on the spot(thanks Susan)
I finished up with a 4mile cool down and a nice bottle of corona in the polo grounds bar.

Saturday I did an easy 30mins recovery run in the morning as I had a long day working in the shop and attending the Dunshaughlin 10k which Gary won in a great finish with Mark Hoey.

Sunday was a group run with Anto,John,Evan,Daire and myself.Manged 1hour 40minutes but my hips where tight after.


Monday:1 hour on the bike and 1hour run with Ella-Jane in the buggy.

Tuesday I headed to sports Med Ireland for a session with Mark Mcabe who worked on my core and is helping me to rectify some of my weaknesses.I did a 5mile run there and plan a nice session with the club later.
Good luck to everyone running the first race in the race series on Saturday !!!

Monday 18 June 2012

Parkwest 10k

The legs where tired from the racing so this week was a recovery week with a planned session on saturday.
Monday was a very easy 30minutes as the body was tender.
Tuesday I did 40minutes with the pram and took a trip to the physio to get checked out and was given
some exercises for my weak core.
Wed:30mins am run to work and 45mins pm
Thursday:lovely 70mins am in the Phoenix park with kevin who had run 3.47 for 1500 the evening before and Gary.Pm I did an easy run home 25minutes @ 6.30 pace.
Fri:45mins and decided to race Parkwest on Sunday.
Sat:35MIN RUN

Sunday:Walked 45minutes with the pram to the race.Signed up and a friend of mine was home from the States(goes to Arkansas)
Asked him if there was no one sub 32-33mins would he help pace me to break 34mins.

Race started and I knew the pace was abit fast but 2-3 runners arouns me and dave was out ahead.Told him to go on but he slowed up and I caught him.
I knew I was going to pay for an opening 1k off 2.58 but tried to think positive and said to Dave I can use it as a buffer later on 

Slowly we pulled away from the 3rd runner and now I knew it was a case of staying relaxed and hitting sub 3.30 per km.
At 5k we hit 16.40 and I felt ok at this stage but was breathing heavy.
7-8 k was tough and I was glad it was on the flat section of the canal.

I
We hit 9km and I was dying now and told Dave to go on ahead,he left me standing and cruised home.My form was poor now and I was running back on my heels with all spring lost.I could see the finish was close and I managed one last big effort.The finish line had 33.27 and I ran hard todip under the line in 33.29 but the mat picking up the time was further on 
So finished up in 33.30 .Happy and a nice 75euro for second place.
Righ adductor a little tight after and calfs tight.
2mile warm up and 3mile cooldown.

Sunday 10 June 2012

Road racing again

The last two weeks have been great for me.I have been down with the club (Donore) on Tuesday evening's and we do some interval training.The first week consisted of 600m reps with 1min 45 seconds.I went off too fast on these and could only complete 6 reps at average pace 2mins.
The folowing tue I managed to do 5 x 1k in average 3.10 with 2minutes recovery,this session was a big improvement and ran with my Clubmate Eric who is back running after a long period injured.

This week end I decided to do a road race and I was expecting to run a sub 16.40 5k to start with.
The race went very well for me finishing strong in a solid time of 16.26
Eric finished 1 place ahead and was happy with his opener.Having someone to train with at a similar level really helps.
Bohermeen was the venue for the race and they laid ona  great BBQ after.Amphibian King where well represented with Gary finishing second in 15.13 just 2 seconds behind the winner and we had a small shop at the event.Was great to meet lots of customers and new customers.

On the way home Gary told me of a race the next day he planned on doing and he twisted my arm to take part.
The race was in Blanchardstown and was a really well run event with a great spread after and a friendly atmosphere.
The course was a little long but I had a great run finishing in 3rd place and you will never guess GARY WON AGAIN !!!
Thats the Dundalk half marathon,Cork half marathon,Maynooth 10k and second in Kildare half and second in Bohermeen.
After the race we got to meet the minister for transport Leo Varadkar who had ran in the race himself.

I hope everyone is training away and hope tosee you all in the shop soon.
The New Mizuno and Saucony stock has just dropped ;)

Congrats to siofra our sponsored junior athlete who ran the qualifying time for the world junior championships in the 800m with a great time of 2mins & 4seconds.Im sure we will see her fly the flag for many years to come.

Saturday 26 May 2012

Base is building and back racing some IMRA

Loving being back training and over the last three weeks I have started to feel good running.
The runs are short most days with a 30min trot to work.I will start to add in 30mins on the way home when my training picks up.
I have ran two IMRA races which for those that dont know are hill races based in the dublin/wicklow mountains.They vary in distance and are great fun.
The first one I managed to finish 6th with a good descent but struggled on the climbs.
I improved on my second race to 5th which went up Djouce.

I will do two more weeks of IMRA races and start to add some quality tempo runs to improve fitness.

Hope you are all enjoying the weather :)))

Monday 23 April 2012

Building again.....

The first few weeks returning from injury or a period of inactivity can be tough.
I started with 3.5 mile runs and on Tuesday I managed 50minutes.
Satrday i joined a few guys from work and did a session of 75seconds on 25 seconds off and 3 x 35seconds with 1minute recovery.I found this comfortable which shows my anerobic system and speed is still pretty good.
My total miles for the week where 30miles.I will be doing a programme for myself with the view to running a sub 75minute Half marathon and doing some Duathlon's

Thursday 19 April 2012

Run fat boy run .......

Since the 21st I have ran no more than 10times and three of these where races when I shouldn't have been racing.Sometimes the body can only take so much training and with a long rest I am the journey back to start enjoying running again.

The plan is to run to work which is just under 4miles each day and gradually build up my miles.
I will do races as my sessions and hopefully shed some weight as I have gone above the 13stone mark(race weight (11stone 12pounds)

I became a daddy for the first time with the birth of Ella Jane and while the sleep pattern is tough I don't use this as an excuse for not training.There are 24 hours in the day and surely I can find time for 20-30minutes :)

Monday 27 February 2012

Distance Running Observer: Kawauchi's Statement

Distance Running Observer: Kawauchi's Statement

Decision time looms !!!

Well with very few runs in the last two weeks I am struggling.
The good news is my adductor and hip flexors seem to be improving everyday.

I have ran 5 x 3.5 mile runs since Hell & Back race and one track session.

The plan now is to increase the long run from 9 to 11 this Sunday and the following week
I will race the Debra half marathon.
Connemara will be a case of getting around but id still like to run sub 3hours.

Great news is that we will be sponsoring the bohermeen athleticclub half marathon and the Kinvara half marathon.

Well done to Gary and Siofra our sponsored athletes who both got medals at the National cross country championships.

http://www.bohermeenathleticclub.com/

http://www.rockandroad.ie/

Friday 10 February 2012

Hell & Back

After my long run on the Sunday I ran 3-4miles the next few days after but my adductor got
so bad I couldn't run further than 5minutes without pain.
I decided it was time to rest and book in with the physio.
Not the best prep for Hell & Back but we rocked out with Colin and Neil to Kilrudery
for the second edition of this race.The first one i had ran when not very fit and finished 4th place so i was aiming for top spot even with my injuries and interuptions the week before.

The race started and i felt sluggish at the start runnign side by side with mick Kavanagh my AK
teammate.Alex another AK teamamte had made a terrific start and blasted out of the pond in first place.
After 2k I made a move past the leaders.
I started to feel comfortable at this stage but once we hit a slight incline I was caught by Damien lawless who looked strong and full of running(even if he let the funniest noises when jumping obstacles)
Mick had gone slightly back at this stage and i don't think his choice of footwear was helping on the muddy conditions.
After we came off the top of the Sugar Load a big move was made ont he descent by Ritchie Healy and i thought he was gone but as the field leveled out myself and Damien caught him.I felt very comfortable at this stage and could hear both lads breathing heavily.
The race was to stay like this and with 1k to go i put the head down and went for the win.
I didn't bother to look around as this shows a sign of weakness but I could sense I had a few metres on the two lads.
As i approached the last field i heard shouts from behind and the lads where telling me I had gone of course and i had to run extra metres to get back on course.
to my suprise my lead was longer than i though but now was no more than 20metres.
as we approached the water I took a heavy fall in a gutter and after pulling myself up was still leading.
This was followed by a heavy fall int he pond which I didnt realise was so deep.
I managed to crawl my tired body out of the pond and muster up one last drive for home.
my body was tired and my mind wasn't working @ 100%.As I approached the hay stack ritchie was hungry for his first win and was slowly eating into my lead.as I got to the final hay stack which was 3 high Ritchie joined me and was quicker coming of the back and sprinted to the line for a well deserved win.After looking at the video of the finish Damien had similar problems to me and had two bad falls.
mick did well to finish 4th place and out team packed well with Alex in 7th and colin in 10th to take the team title.

Since the race my adductor hasn't been good and I havn't been able to train.Physio treatments are all i have been doing and I hope to get back running int he next 10days as Connemara is fast approaching.

Wednesday 25 January 2012

Injury strikes

I guess somethings in life happen for a reason.Well after what was probably one of my best training runs ever last Sunday in Ticknock I could feel a small pull in my adductor on monday but just ran slow as it was a recovery day.
Tue I was booked in with Vinny Mulvey to get some work done and Vinny in fairness did alot of soem good work but im not expecting miracles.

I had signed up for the Donadea 50k run and was going to use it as a long-long run.
Also signed up to run the Hell and Back 10k this Sunday(my birthday)

Hope with some rest it might heal but not holding my breath.

The last 5 weeks have been all over the 100miles per week and the best consistancy for a long time.
i will try my best now to maintain my fitness and try increase my core work and flexibilty.

Monday 16 January 2012

75 days to my debut marathon :)

Well last week was a solid week of miles but poor regarding session.
The hills on the Sunday took t out of the legs and I was running flat for most of the week.

I did a longish run on the thursday off 2hours +

Saturday i doubled up and did a light session on 7 x 1.45 repeats.
Sunday was a great run with so may runners there.
I did 2hours 33mins @ 6.57 pace and felt good (22miles)

The body feels fresh after an easy 8miles this morning.
I missed last weeks Leinster champs as the shop has been so busy.
This weekend im going to venture up the Hills on Sunday but will
take it handier on the descent.

Last week was the biggest week of my life mileage wise,i hit 105miles.
While i know you won't get any rewards for miles i know that this will be vital
during my Base phase.
A friend of mine once said getting to the start line of  a marathon is an achievment in itself.

On a personal note I was shocked to read about Martin Fagan.
Get well soon buddy !!!

Tuesday 10 January 2012

Onwards and Upwards !!!

Been a while since i updated the log but training being going really well.
I have confirmed Connemara will be my first marathon.
Also running will be our sponsored athlete in Amphibian king Gary O' Hanlon who is flying right now.
The schedule is well on course but finding races now to see where im at in terms of race fitness will be important.

I did a 90mile week around X-Mas with a 19 mile run on X-Mas day in between a lovely fry up in my parents and a lovely dinner in my in-laws.

Last week I had a niggle in my calf so the quality session ie my out and back run and fartlek where a little slower.Sunday was a fantastic run with Michael Freeley and Brian Mcmahon up Ticknock(twice)
We managed 21 miles in just over 7.05 average pace which was really good.The weeks total being just over 95miles.

The last two days have been steady miles as the quads where sore after the downhill on the mountains.
Got a sports massage from Vinny Mulvey today which was badly needed.
Have a good feeling about 2012 :)