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.

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.

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.

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!!!

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.

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 :)

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 !!!