Man imposes his own limitations, don't set any

Quote of the day by Anthony Bailey

26th of april, Sunday
Today was a session day, i was ment to race on friday but decided not to. I took a well deserved day off on saturday seeing as everyone was in limerick.
I teamed up with sean fitzpatrick for this tempo/session.
We warmed up for 25mins, we just ran to the park. Then we did 6xspawel loop, and jogged home 25mins. The spawel loop is a 300m gradual hill that we used to do back in the day. It a session that i always liked and is very tough. I averaged mine in 56which is faster then iv ever done them. Felt great doing them, the recovery was a 3min jog back to the start. Nice day, good session. Sean felt it hard, but its a session he can greatly aprove. The rest of that day was relaxing watchin the London marathon and waiting on results from the National 10k. Well done to the lads putting in a great team performance coming 2nd and sean connolly winning the event in 30.22. The team was sean,tom,eoin and jeetun.

27th of april, Monday

11am 3miles easy, just a nice easy jog to get the legs lose.

6pm Core work and cirsuits

7pm 8miles with anto,peter and tracey.

Champions do not become champions when they win the event, but in the hours, weeks, months and years they spend preparing for it

Quote of the day is by T. Alan Armstrong

23rd of April, Thursday
It was my first day back in the lovely irish weather. Back to the cold, rain and wind. I was eating very healthy over in monte gordo so im trying to keep it up. Its so much harder when your at home and there are so many sweets and chocolate. But im still going strong.
When i was over in M.Gordo i got into a routine, up early, eat, train, sleep, train, eat, sleep, so getiing back home i wanted to try keep it up.
Anyways i had an easy run today, i took a few of the younger runners on a steady run with anto. We did 45mins steady enough in the rain. Im feeling much fitter now, its great to get that feeling that things are coming together. So im going to head down to limeick for the varsitys this weekend. I was ment to race but i forgot to send my student ID number in and they said it was to late to enter. Not to worry id rather get a few more sessions in with the group who are going very very good.
Anto won on wednesday in 1.54.44 with andy brennan 2nd and Liam trimble running 1.57
In the B race Phil won that beating andy gray in 2.02 so well done to the lads. Johnny is racing the 1500m so good luck in that. So the track ball has started rolling for sure now. Its still early so a long outdoor season is ahead of me now.
My 1st race will probaly be on the 6th of may in the 1500m. Ill keep this update till then.

Monte Gordo Training camp 2009

Well im finally home now so i thought id write down all my training from portugal.
It was a great trip, training went well, great company, nice weather but what i got most out of the trip was how much i need to change up my diet, after the 11 days i can see iv lost alot of body fat and got a bit more leaner which i need to keep up now im home.
The place is a runners heaven basically, its full of either athletes or old people. There isnt many bars which is great because that is always a temptation when your away. But we stayed off the drink, slept well, eat well and trained well
Ok so here is day by day account on how i got on.

12th of april,sunday
6mile jog in the trails

13th of april,monday
20mins,8x200m(27,28)2min recovery,20mins
14th of april,tuesday
6mile run, core work and circuits
15th of april,wednesday
20mins, 6x400m(64,66) 2mins,4x200m(28s) 20mins
16th of april,thursday
60mins, core work and circuits
17th of april,friday
10mins, 600m,400m, 1min rec in betweenx 3,(1.44,64,1.45,66,1.48,67)10mins
18th of april,saturday
No running, core work and circuits
19th of april,sunday
10mile run on the trails

20th of april,monday
20mins, core work and tempo, 10mins
21st of april,tuesday
20mins, 8x200m(26-28)2min rec, 8xhills,20mins
22nd of april,wednesday
20mins, core work and tempo,20mins

Monte Gordo 09

Well im here, training is going well. Weather is great. This place is a runners heaven.

I left on saturday our flight was at 5pm, met up with flynn and dave fitz in the airport. Yeah the flight its self wasnt too great i got the biggest headache on the plane, had too blow air out my ears and everythin(soo funny) Saturday before i headed to the airport i did an easy 45mins, great weather. Got me ready for whats in store.

Sunday, chill out day, we just got ou bearings and chilled out. There isnt much of a nite life here so its good so we just train away and relax after having coffee chattin, iv met a few deadly athletes here, had coffee with tom carey(400m Hurdles) Sunday morning i got up and headed straight for a 6mile run, it was hard to say the least but im glad i got out.

Monday we decided to change our session days to monday,wed and i mite do something on friday.
I did 20mins on the trails, 8x200m(27-28s) 2min recovery, 20mins on the trails.

It was a nice session, i joined up with Jk and grego for this session, they did some hills sprints after, and headed to the gym for a good weights session while i was on camera action and watchin all the talent on store!

Things are great here, tomoro we move into the apartment which will mean no more eating out, this week im totally cutting carbs out of my diet, so no more chips,bread any of shit. Wednesday Ciara McCallion joins up with us and friday John Sheilds enters the gaf.

Tomorow a 30min run in the morning and 30mins in the evening, is on the cards.

Wednesday a run in the morning and the 8x400m in the evening.

Thurdays will be the same as tuesday

Friday im considering a run in the morning and 6x600m, we will see wat eamo says

Anyways the place is great, having a ball, dont want to leave really. I will defo try to get back next year around the same time and hopefully more distance runners will join, this place either is full of old people or runners. I would recomend this for any runner.

Anyways when i get home ill have a few fotos of the trip. Till the next time Hope you all enjoy the cold hahaha

If someone says,'Hey,I ran 100 miles this week.How far did you run?'ignore him!What the hell difference does it make?.... The magic is in the man

Quote of the day is by the legendary Bill Bowerman

9th of April, Thursday
So today i had an easy 6miles on the cards, as eamonn says drunk miles(from the lactic acid) So me and anto headed to the park for our daily chat about yesturdays training and etc. So he did 40mins and i headed on the track for a few laps on our track, its so nice to run on its very soft, great for doing longer stuff.The sprinters complain because they cant wear there spikes and because its so soft its not fast. But after trainin on it you dont feel the after burn that you would if you ran in santry. When that track is finished we will have alot of great races on it, Count on it.

Anyway legs after Wednesdays session seem fine, except the blister. It was a good session, its one of my best ones yet this year. But the sessions will get better and hopefully the times will. But as my quote of the day yesturday reads that sessions dont make you a better runner. They are there, dont think to hard about doing them just do them. Race day is all that matters

Today hit me that ill be in monte gordo soon, so while im over there i mite not be have internet access but ill try update the blog as much as i can.
Tomorow a nice steady 8miles is in order, and a short session in santry before i head out on saturday. My milege will be good this week so ill hit about 50 and then ill increase that when im over there,

Anyways till next time, Laters!

Workouts are like brushing my teeth; I don't think about them, I just do them. The decision has already been made

Quote of the day is by Patti Sue Plumer, U.S. Olympian

8th of april, Wednesday
Ok so tonite was my first session since i the 300's a week and a half ago. That went well enough that day, tonite was just as good. I wasnt feeling to great before the session, but as i got into it my legs opened up. Till they were full of lactic acid haha

The session was a pretty basic one,
15min warm up,600m,400m 1min rest between them 3 times, with a 5min rest in between the sets, 15min cool down

The Tagert times were 1.40-43 for the 600 and 62 for the 400m
I hit near enough the times, i went 1.41,62,1.42,64,1.43,62
Holy fuck was i on the ground after that one.
The group pulled me on, having lads to train with this year will do me only good, even if its so annoying having to travel nearly an hour out to alsaa to train and there is a fine track 10min walk away. But last year i was on my own trainin most of the time, i didnt improve so this year i know im going to improve. I was happy enough with it, the 1min rest hurt but i enjoyed the 4's. Everyone suffered, we all try run together so we all do different distances.

Awh so that was probaly my last session before i head to Monte Gordo, a good way to leave i guess. Hopefully when i come back the sessions will be better and faster.
That was all grand, feeling quite happy with myself till i came home and saw the score of the liverpool match, What a total shock! Where did chelsea get that from, dark horses or what. Awh i was shocked to say the least with that.

Anyway tomoro a nice steady 6miles is in store so till then Shlaterss

Running is a lot like life. Only 10 percent of it is exciting. 90 percent of it is slog and drudge

7th of april,
Tuesday Quote of the day is by Dave Bedford, English distance runner who occasionally put in 200 miles a week in training.
This Quote couldnt be more useful then today. Ok so today, was just in one word, HORRIBLE!! It couldnt be worse weather out today for my run. It got worse, i was running late so had to nearly sprint down to the usual meeting point(almost getting knocked down) to get there and nobody showed up for the run, so i headed to the park for could only be described as a gruely 6mile run. Battling the wind, rain and cold. But its days like this you look back on and think, u ran in that on that day, u can run hard today.
I attempted doing strides on the track but at that stage i was wet, cold and in need of a hot shower. Hopefully tomoro the wind wont be as tough or the session out in ALSAA will be more pianful then it usualy is.
I guess its the same for everyone. Im now counting down the days for Monte Gordo, I leave on saturday at 4pm.
Cant wait,The video today was on that was a serious help today as i had it playing when i was going head first into the wind climbing the hill in Tymon park, I love it and its great for listening to before races. So tomoro iv a session so ill have lots to say tomoro. Peace!!

P.S Good luck to Peter and Luke in the colours tomoro, start to get the season rolling.

If a man coaches himself, then he has only himself to blame when he is beaten

Quote of the day is by Sir Roger Bannister

6th of april, Monday
So a new day a new week, but most immportanly less then a week to Monte Gordo!!
Ok so this week im not feeling sick, and im getting the head down. Today i headed to the club at 6pm for some fine adjustments, Jk did a few tests on us and he came to the conculsion i have shitty hamstrings, im always bitching and moaning when they do any hamstring leans or anything like that. It was pretty obvious and it makes sense to me because i do be in bits the day after his circuits.

Anyway I got down to some core work, which is getting pretty good. Then into some drills and off for a nice 8mile steady run with Anto(1.52 800m) Tracey(has made Euro juniors and u23 XC teams) and Jeetun Djmara(2nd in dublin Novice) It was steady enough, its was raining but it was bright out. I enjoyed the run. Sets me up nicely for the rest of the week. Im now counting down the days till Monte Gordo, no more rain or wind.

Anyways ill love ya and leave ya.
Take her easy

If I faltered, there would be no arms to hold me and the world would be a cold and forbidding place

Quote of the day is by the great Sir Roger Bannister

Ok so i have been kinda of busy this weekend with work and what not. So ill just have a week summary.

Monday - Sick
Tuesday - 4miles(pulled up with a calf problem)
Wednesday - 20mins,8x50 strides, core work,20mins
Thursday - 6miles, 4x300(avg. 47) 70rec, 10min c/d
Friday - 8miles in the park, steady. It was lashing
Saturday - 20mins, 8xspawell loop(300m gradual hil) Avg 57, 20mins
Sunday - 10miles in the park

So this week had its ups and its downs.. I really thought i was hurt on tuesday but i feel fine and my sunday run was enjoyable. It was great having people this week to run with, like anto,tracey,kev,peter,sean. Next week will be back to the sessions getting myself into as good of shape as i can then its off to Monte Gordo with John Kelly, Grego and Ciara with Shiledser joining in aswel. Sunday wen went out to watch the Bupa, was going to run in and run back but after talkin to anto im glad i didnt haha. So another week down, racing season is fastly approaching now and a 11day trainin holiday in portugal hopefully will get me set to start finally running some pbs

Running is a big question mark that's there each and every day. It asks you, 'Are you going to be a wimp or are you going to be strong today?

3rd of Apil
Ok so its friday, normally a rest day depending on how I feel, i was not in the mood at all today, the weather wasnt the best and i still have a cold. I woke up with an invite from Peter Fitz for a run and totally didnt want to run. But as the day went on I knew i had to run. Got another person looking for a run Kev English(my only fan at the min) So i had to head for a run.
So we hit the park, Myself,Kev,Peter and Sean Fitz. There was a bit of a delay in the meet because one of the young bucks was too busy finding as much layers of clothes he could find in his house. We went for a steady 60mins in the rain. It was just what the doctor ordered, im not going to lie i found it tough but i got through it. Its great having lads to go for runs with,
So as i sit here typing 3 blogs i would like to apologise for the lack of blogs but the laptop was on the fritz this week. I think i will be doing a session out in santry tomoro so that should be fun. Then sunday watching as Fagan kicks Tergarts ass

Quote of the day is by Peter Maher, Irish-Canadian Olympian and sub-2:12 marathoner.

Good things come slow - especially in distance running

Thursday 2nd of april
Ok today was much better, i woke up a bit stiff but ready to get back running. Im not the best injured person i hate missing days. So 6pm i headed out for a run and a few strides on the track after.
It was sunny, warm and time to wip out the singlet and shorts, its been a long time! So i headed for a run on my own just me and the ipod, i headed for a 6mile run easy nothings to scream and shout about, then i got on the track and did 4x300 with a 100m jog and i hit them in 46,47,47,46 i had one of the lads pulling me on Sean Fitzpatrick so it made it a lil less unbearable.
It was great to run with no pain and the sun shinning. I did a 10min cool down and alot of stretching just to be careful. It was so freshing to be back running fast, and the Tallaght track is very fast. I struggled to run those times in santry on saturday but was cruising today. I will be looking forward for the track to finish so we can race on it, there are going to be some fast times on that track.
The quote of the day is by Bill Dellinger, Oregon coach. The video is by a good mate of mine Wallis Bird, funny story she tried to stage dive and me and my mate steve where the only one to catch her. Hopefully she becomes famous because if she does im selling my story to the paper. Wallis bird was on top of me once.. the photo will explain my story haha

Believe in yourself, know yourself, deny yourself, and be humble

Wednesday 1st of april Well im back, sorry for the delay people.. My laptop is a not well. Ok so today is the 1st of april, and it was just so great going trainin and it being bright and sunny. I was on a bit of a downer after falling to pieces yesterday on a run. I was like a lego man(in bits). Today was a new day i suppose so i just wasnt to try run the pain in my calfs off, not a smart idea but it actually worked. I was worried the hole day about going trainin, whether or not to go. So in the end it was too nice of a day not to go down. So i ended up doin- 20mins easy run, 8x50 strides, and 20mins run with Becky(sprinter) It was satisfied with it! The quote of the day is by the lengandary John Tracey and his 4 principles of training. I think the last one alot more people should listen too, and thats not a jab at anyone in case you thought that.