Got the ball rolling

Monday
Well after the leagues on sunday I took a day off, more the fact that I had work and was wrecked.

Tuesday
I got in 6miles with Rob Fitz and then did 2x150 strides

Wednesday
RACE
2mile w/up
2.06 ( seasons best )
1mile c/down

Thursday
6miles at a nice clip averaging around 7min to 7.15 pace with rob fitz

Friday
Rest day

Ok so the race on wednesday was a bit of a breakthrough for me this year, After getting injured it took me a few weeks to get back the fitness I had lost through injury, Lately I have felt able to run a pb but it just hasnt happened. So I was delighted to finally run a decent time, but I was disapointed that I didnt run tactically well, I should have gone through 400m faster as I left myself alot to do on the second lap. It was a race I should have got a pb from.

I was due to go to watch the Europeans in Barcalona but I cancelled it due to work so I might get another shot at getting a pb by the end of the year!!

Hard week number 2

Well last week went pretty well. After racing for 2 weekends in a row it was nice just to get some good training in and watch a race. We went out early sunday morning and watched the Gerry Farnham race which was pretty good. Good races but the tallaght lads will come good when it counts im sure. We are slowly but surely turning heads in the team battle. Anyways this next week is pretty solid hitting high enough milege with three sessions, hills, tempo and munichs with a long run. Ill be joining up with pete fitz on tuesday for some hills. Tempo will prob be on my own and munich then with the group(pete,luke,fitzer)
My next race isnt till the intermediates but I might run the dublin seniors if im needed but thats not very likely but iv time to get some training down.
Here is the plan for the weeks training:

Monday-
12miles and core
Tuesday-
Morning run
Helfire hills
Wednesday-
12miles and core
Thursday-
Morning run
Tempo 3x7mins
Friday-
Rest
Saturday-
Munichs
Sunday-
Long run

Things so far are going good. Im feeling good in sessions and im starting doing tempos. The hills this week will be increased from 5 to 7 so that will be interesting to see if I can stay up with peter for most of them. Our team mate luke has been on the shelf this week after he got some blood tests, hopefully we will have him back for some runs and fingers crossed he gets good news for the tests.
Anyways ill edit in my trainin after iv completed it. So till then.. Enjoy

Im back, welcome to cross country

Ok im back, sorry for not updating this over thee summer but I did update a blog on boards.ie and that was fun. But im coming back to this page because its a lil more private and its a better way to keep track. Speaking off track.. My track season in the summer went quite well in the end although I wasnt happy with it I was happy to re-write a few of my pbs.
One of the biggest runs was my mile race were I ran 4.42 this just came as a suprise I wasnt really expecting much. I also ran 2.05 for the second time in my life aswel with a good 2years inbetween the two times I ran that. And I ran it in the national seniors in the heats. I was happy enough even tho I totally gave up after 700m. Ill put the video up with this post.
Now that im back into full swing of things, im back 10weeks and iv put in some solid training up untill now. And hoping to keep it up now till the indoors. This winter my milege has gone higher then ever before well into the 60s and 70s, and the weeks of races it is still in the 50s which is mad to think i never ran 50miles before this winter. Im trainin 6days days a week. Normally I double tuesday and thursday with 3sessions a week and a long run. Iv been doing the sessions with the lads from my club like peter fitzsimons(13th dublin novice) Jeetun(2nd in last years dublin novice) Luke coleman(16.40 5k runner) Sean fitzpatrick(young runner 4.48 last year) And I run most of my miles with Eoin Dunne(8.38 3k) Tracey Williams(european u23,junior cross country member) and some of the younger crowd in my club now that this year im dipping my hand into coaching. With my main training partner from the last time I was here leaving for america i still have a good group of people to run with. Ok so a lil bit of my training:
Week 1
Day 1 - Rest(back from athlone)
Day 2 - 30mins + drills & strides
Day 3 - 30mins + Core
Day 4 - 30mins(steady)
Day 5 - Rest(athlone)
Day 6 - Rest(athlone)
Day 7 - Rest(athlone)
Weekly milege = 12
Average Weight =
Total Milege = 12
Week 2
Day 1 - 40mins + Core, sit ups, medicine ball
Day 2 - 40mins + drills
Day 3 - 40mins + Core, sit ups
Day 4 - 40mins* + drills &strides(2x200m 33sec)*
Day 5 - Rest
Day 6 - 40mins(not great)
Day 7 - 40mins(park route)
Weekly milege = 36
Average weigth = 68kgs
Total Milege = 48
Week 3
Day 1 - 50mins + Core, Sit ups, Medicine Ball, Push ups
Day 2 - 40mins + drills & 2x200m in 32,33 with 1min recovery, 2laps cool down Day 3 - 50mins
Day 4 - 40mins + drills & 4x150 with 50m jog rec, 2 laps c/down
Day 5 - Off
Day 6 - 40mins steady
Day 7 - 50mins
Weekly Milege = 42miles
Average Weight = 68kgs
Total Milege = 78
Week 4
Day 1 - 60mins(9miles)+ Circuits
Day 2 - 50mins(7.5)+2x200
Day 3 - 60mins(9miles)+ Circuits
Day 4 - 50mins(7.5)
Day 5 - Off
Day 6 - 45mins(7)
Day 7 - 55mins(8.5)
Weekly Milege = 48.5miles
Average Weight = 68kgs
Total Milege = 126.5

That was my first few weeks, and here is my last 3weeks of training:
Week 6
Day 1 - 70mins(10)
Day 2 - 10min w/up, 3x5x400m(track)Avg 74s,1min rest between,3mins sets,10min c/down
Day 3 - 70mins(10)
Day 4 - Am:30mins
PM:10min w/up, 5x1k(3.30,3.23,3.20,3.14,3.07) 10min c/down
Day 5 - 40mins(6)
Day 6 - 1hr 45min run, 16mile run with luke,peter and jeetun! Hardest run of my life!
Day 7 - 15mins w/up, 4xMunich loop, 15minsc/down
Weekly milege
Week 7
Day 1 - 50mins(7.5) + core
Day 2 - Am:30mins
PM:15mins w/up, 5x2min helfire hills,15mins c/down
Day 3 - 50mins(7.5) + core
Day 4 - AM:30mins
PM:15mins w/up, 3x1k off 1.40sec(3.20,3.21,3.23),15mins c/down
Day 5 - Rest
Day 6 - 35mins(4miles)
Day 7 - RACE(17.45 5k)
Week 8
Day 1 - 50mins(7.5) and core
Day 2 - 15mins w/up, 5x2min helfire hills, 15mins c/down
Day 3 - 50mins(7.5) and core
Day 4 - 10mins w/up, drills, Strides, 3xmile(5.41,5.44,5.35)400m jog rec,10min c/dwn Day 5 - Rest
Day 6 - 45mins(6)
Day 7 - RACE Dublin Novice 6k 15min w/up, RACE, 10mins c/down
So this weeks im getting my milege up to the 70s if possible and 3sessions, helfire hills, mile reps in tymon, and munichs with a long run sunday. Im just going to train away and not race for awhile. I have alot more training to be doing till I can compete at cross country again. Last weekend was a bit of a shock to the system. This week so far has gone like this:
Week 9
Day 1 - 50mins+strides(8.5) and Core
Day 2 - Am:30mins
PM:25mins w/up, 5x2min helfire hills, 25min c/down
Day 3 - 70mins, 4x200m strides, 200m jog rec, total time running 80mins and Core(12)
Day 4 - AM:30mins
PM:3miles, 5mins on (2.30 off),
4mins on(2mins off),
3mins on(1.30 off),
2mins on(1min off),
1min on
3miles cool down
Day 5 - Rest
Day 6 - 3mile w/up, 4x1200m tymon loop, off 2min recovery, 3mile c/down
Average time: 3.56,
Times: 3.55,3.37,3.56,3.52
Day 7 - 90mins(14) with fitzer in the pheonix park
Weekly milege= 65miles

Time to rock n rolla

Well im back, sorry for the delay. I have been injured ever since the Mile in the graded, i got pushed and twisted my ankle. It was hard to take considerin i had 500m left and i was on for a sub 4.40 mile for sure. I know im fit its just whether or not i can get over this ankle thing before all the good races go by.
It didnt help that last tuesday one of my friends hurt my ankle even worse playing football.. Its still a lil brusied so im taking things slow. But im positive im nearly in the clear.

I attempted the Graded 800m last wednesday, to no afail. Dropping off after 400m. Im not too worried about that, i know i am in PB shape for sure its just finding the race and time to do it..
After the mile in the graded i took a few days off, it worked out well because i was down in athlone helping the Community games. Since then tho i have been back running, iv done one session since then and this was the reason why i tried the 800m, The Tallaght Track is no finished so i had to do a session on it.

I was joined by Sean Fitz and we did 10x400 with every 3rd one in 64 and the rest in 70 and the rest was 2mins. It was grand, felt good.
Since then i have just ran,

1st of June - Monday
40mins with anto,4x200m strides

3rd of june - Wednesday
Graded 800m(went through in 61)

4th of june - Thursday
40mins with Sean Fitz, 4x200m(27s)

5th of june - Friday
40mins with anto and peter fitz

7th of June - Sunday
50mins with anto

So last week wasnt a great week by all means.. I havent had any pain in my ankle this week so im going to train hard on it this week to test it. I havent lost too much fitness just need to get a few miles under me first. The Leagues are this Sunday down in antrim, if im not needed im goin to guest in the 800m or 1500m maybe both im not sure. So Then this week im goin to hit high enough milege, get a few doubles in and iv a session tuesday. Depending on how that goes ill see what event ill run on Sunday. So this week started nicely, I decided to do a double Mon,tues,wed,thur. On monday i did

8th of June - Monday
9am - 40mins
6pm - 20mins, Cricuits, 20mins
(12miles)

9th of June - Tuesday
15mins warm up, 4x400(61,63,64,63) 4x300(46,44,44), 2x200(28,27), 10mins cool down

10 of June - Wednesday -
9am - 45mins(6miles)
6pm - 30mins(4miles), Hurdle practise

11th of June - Thursday
10min warm up, 8x100m hurdle practise, 5min cool down

12th of June - Friday
40mins steady around Tallaght Village

13th of June - Saturday
30mins steady around the running club and village

14th of June - Sunday(National Leagues Rd.1) antrim
Finally the National leagues, i really love doing these events as its the only time of the year were the hole club compete with each other. This year we feel if we get all our top runners back and fit we could have a shot of Promotion this year.
Our first Step was round 1 up in antrim, we had a decent enough group a few northern teams, sligo, sli cluann, olympian Youth.
The trip up was a bit of a long one but all the same enoyable. The first track event of the day was Sean Morris in the 110m hurdles, Moe finished 4th in that and got us off to a decent start. We Knew our field events were going to be our downfall but Sherife pulled a big throw out of the bag to get a 2nd place. I was next up in the 400m hurdles, i ended up in 5th after nearly falling coming into the final 100m(thanks to a certain Clonlife girl) and i finished in 68 which was around what i wanted but im sure i can run quicker for the next round if im picked.
Our 4x100m team was very strong but they hadnt done any baton changes yet, and somehow we managed to get to the last leg in the lead but we were just caught at the end and finished 3rd. A bit more practise and we can win that for sure. Up next was Thomas fitz who only the day before ran a huge personal best to run 3.51. Tom like a few others made it back in time to help us out, and that he did winning the race in 3.57 winning not only our group but the premier Divison. Nicely done! Ciaran ran a strong race in the 400m and finished 2nd with a PB 52.06. The steeple chase was our next track event and again i stepped into that. Knowing that there was 4 in my divison i just jogged it and got around, although i found it tough i ended up with a time of 11.55, not happy but i finished which is saying something. 200m was up next and Bolger was in this, coming down a distance for this one and ran a solid opener with 4th. Our day got even better when anto leighio who the day before ran a pb 1.51.8 won our divisons 800m in 1.57 and sean then ran a smart race to win the 5k. The last event of the day was the 4x400m relay, with us missing our top sprinter National Junior record holder brian gregan we managed to send out a every strong team. Bolger ran the first leg and passed the baton in first with a split of 51.9 to ciaran mackey(52.0) Jk was next as he was the replacement for grego ran a solid leg for him after his first race in alomost a year handed the baton onto Anto in 2nd but anto having the 800m the day before and today in his legs cudnt catch 1st and we finished 2nd.
Our points tally for the day was 91 and that got us 4th in our pool. Knowing we can do better in some field events and a more baton practise in between now and the next round we have one foot in the door to making the final in Tullamore on the 8th of August

"If you fail to prepare, prepare to fail.”

- Pre

11th of may, Monday
6pm - 7miles in the park

12th of may, Tuesday
5pm - 15mins, 1200m(3.20),8x200m(27s),15mins

13th of may, Wednesday
6pm - 50mins(8miles) in the park with Rob Fitz

14th of may, Thursday
7pm - 30mins(4miles) with anto

15th of may, Friday
7pm- 30mins(4miles)

16th of may, Saturday


17th of may, Sunday
-Race-

Well another week, more miles in the bank. This has been a good week of running for me, last week could have been my best week of running. So i really wanted to get my head down this week and keep up the good work. This week my buddy rob fitz was back so i was looking forward to hooking up with him. We trained with DCU on tuesday in santry and that was good, even if we were told to hold back. Eamonn has organised an 800m race at the AAI games at the weekend in Athlone. So im going all out to get me a pb, my 1st 800m pb in 2years. My pb stands at 2.05 so going under that will be great. After that race on sunday ill be running in the graded meeting in santry on the wednesday, there is a mile and a 400m race so im not sure what ill be doing yet.

"Dream barriers look very high until someone climbs them. They are not barriers anymore"

Quote of the week is by Lasse Viren

Time to get my running back on track this week in the Dublin Graded meeting 1500m. It is my first outdoor track race of the season, its my first 1500m in 2 and a half years aswel. Im looking forward to the challenge, if my training of late is anythin to go by I should be up there for a pb. Im not really hoping for any time im hopeing to run well and compete. Ill be running in the B race, so you never really know who is going to run. It will be in Irishtown and as most people know that track is always windy and today(tuesday) the wind seems strong. Anyway times arent the important thing, get out race and enjoy myself. Iv been lining up a few races for the year.

6th of may - 1500m, Graded Meeting
13th of may - 1mile, Trinity Games
17th of may - 800m, 3x800m relay, AAI Games
20th of may, 400m, Graded Meeting?
30th of may, 1500m, IMC, Irish schools
7th of June - 800m or 1500m, Leinster Seniors
14th of June - ?????, National League
28th of june - 800m or 1500m, National u23s
5th of June - ?????, National League

There are just a few races i had been looking at, there are a few graded meeting races aswel ill be running and maybe a few IMC races. The u23s is wat id call the big one for me, id like to run well in that one. But im really looking forward to running in the National Seniors, Iv been saying im going to run every year now for 3years but every year im not in shape so this year im going to be running it wether im fit or not.

This week so far has been just taking it easy.

4th of May - rest day

5th of May 20mins, drils, 4x100 strides, 10mins

6th of May - 11am - 3miles with anto
9pm - 1500m(4.23)
7th of May - 6pm - 7miles with anto, sean murray and sean fitz.

8th of May - Rest day(thank god)

9th of May - 20mins warm up
3x400,3x300,3x200, 2mins recovery between and 5mins between sets
(60,61,63)(45,46,47)(30,29,28)
10mins cool down

10th of May - 11am - 8miles, with anto around tymon park and tallaght village.

Not a bad run, its 1 seconds of my PB and considering everythin Im happy enough with it. Im just glad to be back racing, competting, and runnin times. The race itself was ok, got stuck in the middle of a big field and found it hard getting into my running. Got a few elbows and everythin, just racing i guess. I thought on the last lap ok here we go david, im not that tired. Wait till 300m and go from there, but just cudnt get going. Went thru in 67, 2.16 and then i dont know. It was very cold and the wind played a big factor tonite. Ill take it and move on, roll on next wednesday and the AAI games.
Saturdays session was good, i did this session awhile ago on the tallaght track on my own. Today i ran much quicker and the recovery was pretty much the same. My foot was very sore tho after this session. I have really weird feet but i got thru the session anyway and Im pleased with this week. You could say that this was an easy week, because of the race on wednesday I was just tapering down but still got runs in and a session with the race.

"Even if you fall flat on your face·at least you are moving forward"

Quote is by Sue Luke

Sorry for the delay but iv been off training hard. Training this week couldnt have went any better im starting to feel like im in good enough shape to really run. For the last two years i have been kidding myself entering races not prepared, not ready but yet expecting pb's every time. This wednesday i hope to run my 1st pb in the 1500 in nearly 3 and a half years. Its madness to think the last time i ran a 1500m race was my 1st year at inters in school.
This week i have been quiting logging my miles, and feeling strong doing so.

Monday
11am - 3mile run
6pm - 7mile run

Tuesday
7pm - 8mile run

Wednesday
6pm - 15min, 4x400,4x300,4x200, 15mins
(2min for 4's,90s for the 3's and 60s recovery for the 2's)
I averaged 65s,47s,28s for the session and it was very windy. Felt strong

Thursday
7pm - 8mile run

Friday
5pm - 10min, 4x400, 4x100 strides, 10mins
3mins recovery inbetween the 400s
I ran 60,61,62,63 feeling very good.I was running the first lap with anto and john while they were doing 600s. I was very happy with this session today and now im looking forward to wednesday. The idea of todays session was just to get the legs rolling, nothing to hard because the lads had a hard week. In the end I should have done more but eamonn was suprised with me.

Saturday
6pm - A nice steady 8mile run with anto and peter. We were fairly moving today

Sunday
11am - 10miles in the pheonix park with anto and john

Total milege this week = 55miles this week and two sessions,
This was a very good week, 1st week back from monte gordo and training is going very well. Im pretty confident going into next week and the race on wednesday. Im going to race ths trinity games the wednesday after the graded, there is an open mile so ill prob just run that to get a nice workout. So this is the last week before i start really racing. Everything is starting to fall into place, i was very happy with my session on fri and my run and sat and sun. All in all it was one of my better weeks for training. Just have to keep the ball rolling now

Till next time, peace!