Munster Masters Cross Country Championships

It isn't often you can just walk down the road and use that walk as a warm up for your race.  That was the case for me as the Munsters were held in Clarecastle which is only down the road from me.  It was a cracking day weather wise.  I have been very lucky with the weather.  Every race I have ran so far, the weather has been lovely.  That will have to change sometime.

The Munster Juvenile Inter Club XC Relay Championships were on also.  They catered from U/10s all the way up to U/16s.  I had never seen XC Relay before so it was great to catch it.  They all took off like greyhounds to complete their lap.  The lead was changing constantly.

Our race was delayed a bit as the relays took longer than normal races.  I used this time to loosen up well and get my heart rate up a bit.  We were called to the starting line and there seemed to be master runners coming from everywhere.  There was a field of about 110.  I spoke to my club mates as they are more experienced that me.  Under their advice, I decided that I would start off easy and build as the race goes on.  There was one small lap and four big laps.  It was about 7kms altogether.

Eventually the gun went off.  I ran at a nice comfortable pace for the small lap.  This was the best thing to do as I got a sweat up and felt I could push on at any stage.  I ran with my club mate John for the small lap and the first two big laps.  I felt I had more in me so I pushed on a bit.  I passed a few out and a few passed me out.  So for the next lap I kept a consistent pace. 

I was feeling it a lot heading into the last lap.  There was a runner breathing down my neck but I was managing to fend him off.  I said if he passed me out I would go with him and finish strong.  He didn't pass me out so I said with about 400m to go I would up the pace.  I saw that the runner ahead of me had slowed a bit so I took off trying to catch him.  I was surprised to find that I had a bit of gas left and I caught him going up the last hill.  I was delighted.  But with all my happiness, I nearly ran past the finishing tunnel.  I ran up the tunnel absolutely exhausted and finished in 59th place.

I was very happy with my race for a couple of reasons.  I was not feeling well during the week and I only got one run in.  I thought I might feel weak during it but I felt quite the opposite.  In my age category of O/35s, I finished in 15th place.  Our team, St. John's finished 7th overall in Munster on a score of 163 (20, 27, 57, 59).  I thought this was really good as there was some really big clubs competing.  I was the fourth member to score for our team.  Also, there was a runner from a local rival club who had beaten me in the last two XC races.  I beat him by a few places so I was delighted with that.  This shows progress and that I am going in the right direction.

All roads are leading to the Clare Senior XC Championships in St. Flannans in Ennis on December 9th.  This will be a very tough race as you will have the creme de la creme of runners from Clare running in this.  They will take off at a ferocious pace and it is a very long race for cross country at 10 kms. There will probably be a small field in this race so the aim here will be not to come last.  I hope to get three good weeks of training under my belt before this race.

I am really enjoying the cross country scene at the minute and I hope to get a few more races under my belt before the season finishes.

Thanks for reading.

Cross Country Running

I wasn't sure if it was going to be a good idea to compete in Cross Country this Autumn.  I ran Cross Country until I was 15 years old and never really liked it.  Once playing Gaelic Football got more serious, it got the boot. 

Before my first cross country race last week, I was a bit apprehensive about it.  I was worried it could turn me off the whole running experience.  But I am safe in saying that it was not the case.  If anything it has heightened my desire to run.

I really think cross country running is the toughest of the lot.  All done during Autumn and Winter in fields that are rough and covering in plenty of cows##t to navigate round.  I said if I was going to try a few races I was not going doing it barefoot.  I was going to make sure I had a pair of spikes to make it some bit easier.  There are still plenty hardy souls in the circuit running barefoot.

For my first race, I went to a place outside Ennis called Kilnaboy.  It was the County Novice and Masters race.  As I am 35 this year, I am considered in the Masters section.  Made me feel a bit old!!! So I could be considered for both the Novice and Masters competition.

My club is St. John's AC.  They are based back in West Clare where I am originally from.  It is the same club I ran with when I was younger.  In Kilnaboy, I was the only novice and masters runner flying the flag from St. Johns.  There was a field of about 30 in the race.  It was just over 6 kms in distance. It started off at a lively pace and this was where the problems started.  As the leading pack took off, I tried my best to stay in touch.  This was a big mistake as after about a half a kilometre, my heart rate was gone up very high.  I knew I was in trouble as I would not be able to keep this going.  That was the case as I slipped back through the field.  The last lap was torture.  I put my head down and ploughed on.  I made it to the finish line feeling awful.  I was light headed and felt like I was going to be sick.  I finished in 17th place.  Overall it was a tough race, as I ran it all wrong.  I promised myself in my next race that I would pace myself better.  I came home and I was absolutely spent, but looking forward to the next outing.

I had not long to wait, as the County Intermediate race was on in Cooraclare the following week. There was a smaller field of about 25 in this race. St. John's representation doubled as I was joined by Declan for this race.  I was determined to run this race at an easier pace. I needed to do it, as it was a longer race covering around 8 kms.  The course was familiar to me, as we did a lot of pre season football training here.  I took off at a nice comfortable pace.  I found myself in the middle of the pack.  I felt good until probably the last 2 km lap.  My heart rate was very high here.  I was passed out by two runners.  There was a third runner gaining on me but I was surprised to find that I had a bit left in the tank to see off the challenge of the runner behind me and the line came just too quick for me to catch the runner ahead of me. I finished in a very respectable 10th place.  I was delighted with this as I felt I ran a good race.  My club mate, Declan, finished in 5th place.  It was such a better experience today as I paced myself better and it was a cracking day for a run as the weather was lovely.

So the races are coming thick and fast, as the Munster Novice Cross Country Championships are taking place in Beaufort, Co Kerry next weekend.  Not sure yet if I will be able to go but we will see.  The field will be much bigger and the competition will be stronger.  I will just run my own race and see how I get on.  Simple as that.

Thanks for reading

           

Visit to Fitness Analytics (Lactate Threshold Testing)

A few Sundays ago, I made my way up to Claregalway, Co. Galway, to meet up with Matt Bidwell.  I was meeting with Matt to perform a Lactate Threshold Test.  Matt runs Fitness Analytics where he performs testing and gives coaching advice to his clients.

I had done a bit of research into 80/20 running by reading Matt Fitzgerald's book.  It gave me an insight into a training regime which I felt would suit me.  In the past, I was going out running and doing a certain distance and time.  The next time I was going out running, I would have to beat that time.  I could never sustain this and I would get injured and burnt out.

So by reading the book, I felt that this method of training would suit me.  In the book, he talked about getting your lactate threshold point and setting your new heart rate levels from this.  I tried doing this with my Polar watch, but I felt I was not doing it right.

I asked for help from Dr. Google and  I found Fitness Analytics on it.  Matt Bidwell was performing the test that I was looking for and it was not too far from me. So I contacted him and made  an appointment. 

Matt is a very welcoming man.  I met him at his house where he has a room with a treadmill to perform the test.  We chatted for about an hour before the test to get some background information.  Matt was asking me what I wanted from this test.  I basically told him that I wanted to improve my times and find a training plan that lets me recover and improve.

I felt that Matt was very knowledgeable about what he was doing and if he is an advertisement for his testing and training plans, he will do well.  He has ran new PB's for 5km (15:23), 10km (31:42), 10 miles (52:41) and half marathon (1;10:31). Those times speak for themselves.

To perform the test is very simple.  I warmed up on the treadmill first.  Matt got me starting off at a slow pace and after 3 minutes, he got me to step to the side and he performed a prick test on my index finger to get a blood sample.  After he checked your lactate level, he ups the pace and I had to run for another 3 minutes.  After the 3 minutes were up, he performed the prick test and took my lactate levels again.  He repeated this process for six turns. Sure as you can see, my poor finger was worse for wear after it.

This test is not as exhausting as a VO2 test, but I was put through my paces with it.  Matt takes the information from the test and he makes a very comprehensive report from it.  He gave me my heart rate levels which I can use to train.  My lactate threshold is 4mmol/litre at a speed of 4:08 mins/km at a heart rate of 158 bpm.

He gave me a plan to follow for about 6 weeks.  I have dipped into it but I have not fully engrossed myself in it as a newborn baby has put the brakes on my running for a short time.  When I start the plan, in a normal week I will put in 2 gym sessions, 4 running sessions and 1 rest day.  For my 4 runs, I have to complete 2 threshold runs, 1 tempo run and 1 recovery run.  

For the threshold run, I have to keep my heart rate between 146 - 158 bpms for around 40 mins.  The first tempo run I completed, involved 15 x 1 minute tempo runs in between 159 - 169 bpms.  There are different types of tempo runs for me to complete.  For my recovery run, I started off running nice and easy for an hour and I will increase it by a few minutes each time.  I will keep in between 134 - 145 bpms.

I really hope to get a good six weeks training under my belt and see if I can make some improvements.  I feel that I will.  The cost of the test and report was €120.  Matt has offered me some more advice through email after six weeks where I could look to change my training plan up a bit.  Matt says you only really need to do this test once every 6 months so it is not that costly.  My overall experience of it was very positive.  Matt was very encouraging and easy to get on with.  I would recommend a visit to Matt and Fitness Analytics if you are looking to bring your running on a bit further.  Check our Fitness Analytics facebook page for more information.

Thanks for reading. 

Back At It - Park Run Clarisford Killaloe

This week I was caught for time but I still got a few runs in with my trusty companion, Sam.  Everything going well I had pencilled in a Park Run for Saturday morning.  I haven't completed a Park Run in a while and I usually participate in the Park Run in Lee's Road, Ennis.  As I was down around the Killaloe area anyway today, I said I would head down early and get my run in.

Clarisford Park in Killaloe is an excellent facility for the town. Clarisford Park is a community and recreational facility on the banks of the River Shannon with playing pitches, running/walking track, parkland and indoor pavilion.  It has state of the art 3G all-weather synthetic multi sport facility with 2 enclosed floodlit pitches.  It also has a sand based multi-purpose all-weather playing pitch which is fully floodlit and enclosed.  Also available is an indoor sports hall, dressing rooms and a training room for classroom based courses and classes.

I am a big fan of the Park Run community.  It is an excellent idea and it is going from strength to strength.  It is very important that people volunteer to keep it going.  In saying that I will have to put my name down more often.  There was a small crowd this morning of around 25.  The course is about four and a half laps with a deceiving hill that gradually increases as you attempt it.  You have to tackle this hill five times overall so it is a testing course.  

I took off at a nice comfortable pace as I was not sure how I would feel today.  There was a good fast pace set by two runners in front.  I was back in 3rd but not far behind.  After two laps I was surprised by how good I was feeling so I pushed it on a bit. I caught the person in 2nd but there was no catching 1st place.  I found the last lap and a half tough as I was beginning to struggle.  I put the head down and crossed the line in 20:59.  I was very happy with that.  I was 1st place by default as the runner ahead of me, who I had no hope of catching, didn't register his time as I was told after, that he only registers his time when he breaks 20 minutes.  I feel I won't have that problem too much!!  I will take it.  

I was happy overall today as I didn't know where I really stood when I had to push myself. I did well enough today to encourage me going forward.  I don't want to head off running aimlessly and not have a specific training plan to follow.  I have read Matt Fitzgerald's book about 80/20 training and I would like to incorporate his ideas into my training.  I tried previously getting my training zones by using my Polar M400 watch but I felt I was not doing it right.  So I have required the help of the professionals.  

Tomorrow, I have an appointment with Matthew Bidwell of Fitness Analytics where I will complete a lactate threshold test to find my training zones.  Matt is based in Claregalway, Co. Galway.  After the teat, Matt will go through a report with me about my training zones so I will have something very well structured to follow.  I feel this will help me progress in the right direction and I will look forward to seeing some improvements.  I will put up a post about my lactate threshold test and give you my experience of it. I am looking forward to seeing how it works.

To top off a lovely morning in Killaloe, I went for a delicious breakfast in a quaint café called The Wooden Spoon.  I had a tasty breakfast frittata with a lovely cup of coffee to help me recover after the Park Run.  This place is well worth a visit if you are in Killaloe.

That's it for today's post.  I will have another post up shortly about my lactate threshold test and I will also have a few more posts about some more amazing places to run in my locality and further afield.  So please keep an eye out.

Thanks for reading. 

Lees Road Ennis

As amenity parks go, it is hard to beat Lees Road.  It has everything you want for a family.  Trails to run on, full size AstroTurf pitch, soccer pitches, rugby pitches, GAA pitches, 400m running track and a skateboarding park.

It is home to our local Parkrun which can be a quite testing 5km run on the trails in the forest.  I have done a few parkruns around Munster and this is the toughest as you have a few hills to negotiate before the finish.

It can get very busy on the trails during certain times as parents drop off their kids for some kind of training and they take off to run or walk the many routes in the forest.  As you can see from the photos it is very picturesque in Lees Road and it is a great place to go to clear your head.

A new initiative in association with Active Ennis is set up on the trails. They have set up Fartlek Training which anyone can do at any time.  Fartlek is a Swedish term meaning 'speed play'.  It is a form of interval training that allows the athlete to run at varying levels of intensity over a given distance.  It is effective in improving both speed and endurance.  There are 3 loops marked out in the park and each loop can be run at an intensity to suit your ability.  The red loop is 1200m, the blue loop is 1600m and the black loop is 3400m.  There are signs up around the trails to guide you.

A great place to run.  It can be testing on the lungs and legs if you want it to be.  Every Saturday morning, Parkrun takes place at 9:30am and it gets a good crowd.  So if you are ever around Ennis, pop in and give it a go!!!

Thanks for reading

Loop Head Trail

On a misty Sunday morning, I decided to head back to the most westerly point of Co. Clare - Loop Head.  This really is a mystical place with Irish legends about Cuchulainn connected to it.  It is about 20 mins west of the seaside town of Kilkee.  The starting point of my run was in the picturesque village of Kilbaha.  There is a lovely pub/restaurant called Keatings where you can park your car.  This pub has a great sign on it telling you that it is the last pub until you reach New York.

From Kilbaha to Loop Head Lighthouse is about 4.5km long and it is a on a quiet country road.  It is quite a hilly climb for about 2km but levels out then.  As you approach the lighthouse, there are spectacular views as you can see water on both sides.  Unfortunately,  today was not a day for that as it was foggy and misty on my way back but this was very refreshing.

Once you reach the lighthouse there is a lovely trail around the head that is about 1.5km long.  You can extend it further if you want to.  It has spectacular views of the Atlantic Ocean and on a clear day you can see across to Co. Kerry and up to the Aran Islands.  There is a spectacular sea stack that has many colonies of seagulls on it.  The spray of the waves hitting the rocks can be felt on a wild, fresh day.

While you here, you can visit the Loop Head Lighthouse which is open from March to November.  It is becoming a very popular tourist attraction along with the spectacular views that surround it.  Loop Head Tourism are doing an excellent job to promote it.  For more information, you can look up http://loopheadclare.com/activities/attractions/

 Running back to Kilbaha village is very much downhill for the last few kilometres so that will help you finish your run at your leisure.  Keating's Pub will be waiting to give you some nice food or a good pint of Guinneas to quench your thirst.

This run works out to be between 10.5 km and 11km.  It is quite a testing run but I would recommend to do this run at your leisure.  You will need time to take in the spectacular views around Loop Head.  I cannot recommend this Loop Head run highly enough as it has everything you want on a run.  I guarantee that you will feel amazing after it as you will be in awe of the beauty.  So get your running shoes and head for the Loop!!!!!

Ballybeg Woods, Ennis

Ballybeg Woods has to be one of my favourite places to go for a walk or run.  It is situated on the outskirts  of Ennis Town.  I love to head off with my dog and my headphones whether it is just to walk or push myself with a run on the testing hills. 

There are many trails in around the woods.  The route I normally take is about 1 and a half kms.  It has one really testing hill which would be excellent for hill repetitions for anyone training.  It is a popular place among walkers and runners.  Great place to bring a dog.

There are a couple of steep hills in the trails but they have railings at the side to support anyone who needs them.  There is a sizeable car park which is close to the entrance to the woods.  The is a second entrance also to the woods.

 This is a truly peaceful place based in an urban setting.  It offers a lot for the everyday social walker who likes to bring their dog or the serious runner who wants to test themselves with the many trails that are on offer in Ballybeg Woods.  The lush green trees help your problems melt away and you can get lost in nature for the duration of time you spend there.  Excellent place for kids also.  Here are a few more pictures to show off the setting in Ballybeg Woods.

Thanks for reading