tag:blogger.com,1999:blog-16981181191938871572024-03-05T22:17:54.855-08:00Hit the Ground RunningKeep on motoringpmcd20http://www.blogger.com/profile/05450173464948806624noreply@blogger.comBlogger58125tag:blogger.com,1999:blog-1698118119193887157.post-89523376841984319342013-05-14T12:34:00.003-07:002013-05-14T12:34:58.193-07:00Rejuvenated and Revived<br />
It has being a year. My last post was about the great race Galway back in 2012. Since then I have became a couch potato and chubby. So what better race what to return to is the Great race, Galway 2013.<br />
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Over the past month, time was calling to get the runners out and lose them pies, cakes, sweets that are lodging in the stomach.<br />
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So over the last three weeks, I decided to sign up from where I left off a year ago. I signed up for the Great race, Galway. From doing no exercise to 10km in three weeks would not be in many planning regimes. The day came around on Sunday 5th May. I got out for a few runs and managed a 10km a week before hand. My mate Paul also went off the beaten track decided to give the 10km ago as well.<br />
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So the track lead us to the racecourse on a blustering wet afternoon. My girlfriend Sarah and her sister decided to walk the 10km route.The rain had just cleared up and the temperature began to rise. A few stretches and we at 1.30 we took on the route. We settled back at the very back, just to give everyone a chance. We stayed back and took off nice and steady. After two kilometers, I was feeling good and myself and Paul separated. Paul reminded me how we were running together and how I left him even though I said i wouldn't.<br />
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Well as the bad guy, I kept on going as I was feeling good. The wind must have behind me for the first 3km as the final 7km would be a test. I found even though it was a small continuous incline , it was uphill and dragged out until the water station. Water was badly needed by that stage. There was few people around having the same grin on their face. I could only assume that the leader of the race had already crossed the line.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgaBfwAogzVJTArmQqat6Stl_rwK0Q9Dwn5g8Lq5m93lvWZW3U7olAX4U8BS41tzO6qronjdk8lbD5s74Gq2zevp9qAuFnvbnVDLDUbMimdetrL_WLPoDNxEa7Y_1IQjp0_ePeduSMEkns/s1600/paul+and+paul.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgaBfwAogzVJTArmQqat6Stl_rwK0Q9Dwn5g8Lq5m93lvWZW3U7olAX4U8BS41tzO6qronjdk8lbD5s74Gq2zevp9qAuFnvbnVDLDUbMimdetrL_WLPoDNxEa7Y_1IQjp0_ePeduSMEkns/s1600/paul+and+paul.png" height="320" width="222" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Paul Fahy and Paul Mc Donagh</td></tr>
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The major steep hill in the race came around the 6km, probably around 300meters in distance. Last year, I was up a good few minutes but failed to continue to run up the hill. I seen it as my mission to continue up the hill without stopping. I just looked at the ground for the majority of it, when I looked around, plenty of runners had being walking it. I felt the burn but happy to reach the top, breathless but kept the legs moving. The runners that had walked for a bit of the hill began to pass me and looked refresed. I started to chat to a fellow, usual banter "nearly there" I gasped. Nice downhill into the racecourse but I knew going around that racecourse is difficult. Difficult for two reasons, first knowing 2km into a wind lies ahead. Second you can see runners that are already finished. I never got the fellows name that I was running with. He said this was his first 10km run and only did this distance on a treadmill before. I told him to plot ahead near the end as the energy was sapped straight out of me. He stayed with me till the final 20 meters. The final meters, I kept my head down. I had no idea of time I was completing it in. Two people came from behind like sprinters and overtook me on the final km. I crossed over that line and checked back to view the clock. The clocked had passed into the 1:04. My main challenge before today was to run this event and not to walk. I finished over 5 Min's slower then last year but last year I had stopped three times to walk.<br />
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Paul came in 4 Min's later and had a runner beside him which he was also chatting to. The girls did a great walk with an impressive time of 1:35mins. We heard after the race that a marshal was not present at the entrance to the racecourse and the leader went the wrong way around the track. It took awhile on redtag timing to give me my official result of 1:04:06. The results were not posted up as i assume they crossed over the mat at 8Km and went around the course to cross it again at 10km. I wonder should they be disqualified and I get more up the result table. <br />
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Main thing overall now is that I'm off the couch, getting out and about and not getting too comfortable on that couch.. That couch is fairly comfortable.<br />
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Special thanks to the guys who asked me to resurrect the blog. This one is for you. <br />
Onwards and upwards. <br />
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pmcd20http://www.blogger.com/profile/05450173464948806624noreply@blogger.com0tag:blogger.com,1999:blog-1698118119193887157.post-41205709290840727462012-06-17T13:41:00.000-07:002012-06-17T13:41:23.617-07:00Great race, GalwayGreat race, Galway 10km Sunday 17th June 1:30pm<br />
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The heat blasted down from the sky and all looked up before the race started. My friends Stephen and Noreen were joining me for the race. Noreen only registered a few days before hand and Stephen was registering on the day. We arrived early as there was only limited entries on the day. The best part was that both of them got the t-shirt even though there was a cut of registration date with t-shirt.<br />
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With good time to wait before the horn sounds, we did some warm ups then there was some commentary coming out over the public speakers. We took to the race stand and the kids 1km race was on. There was great support with even Dads running the course beside them encouraging them on.<br />
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We did our final checks and went down the start which was half way around the course. I had drank plenty of water but still felt a bit dehydrated. Stephen was taking to the front to get a good start where he will challenge for his sub:40. He came so close in Ardrahan the previous month with a time of 40:03.<br />
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Noreen and myself was planning on doing it together. Nice crowd turned up. Maybe 300. We took off in a nice pace and it was flat and then slight decent for the first few kms. Then we took a turn and it was a increase for the next few kms. At km four, there was a person out filling cups of water, myself and Noreen looked so excited to see a water station but we didn't stop. There was a little queue and kids filling the drinks. We passed the station but half kilometer down, we were basically gasping for water. I was beginning to wonder did we make a mistake on not taking a drink but then as we took the turn, WATER. Full bottle of water, I couldn't hold my breath by this stage to down the drink so shoved it to my face and what went in be great. Put some down my back to cool me down. Still running on the slight accent, we then looked to our left. Turn off from Tuam road is a hill, maybe 200 to 250meters in length. I looked up but quickly looked down. Did get nearly all the way up but Noreen and I stopped. Noreen was walking fast and this is where we separated. She took off again but I needed a few more seconds and said catch back up to me. It was nice after that hill. I focused on catching back up to Noreen and I was getting so close. I hadn't run this distance in a long time and I was feeling every bit of it in the scorching heat. I was back up to 10meters just before the 8km marker. I stopped and walked some more, maybe for 30seconds. I knew catching back up to Noreen was off the cards but my goal was to complete the 10km under 1hr. Looking at the time at the 8km marker and I knew I was on for it. All i had to do was keep ticking over and not stop. I had made up enough time so I didn't have to push, just get to the line. Final 2km was around the racecourse, it did feel like a long 2km but I the finish line was big and bright. I crossed the line. I seen this mat on the ground, so many already finished over the line but this mat just looked like it was put there for me. A women gave me a bottle of water and there I fell, heart beating hard, I fell to the mat. I achieved my goal and reaching a time of 58:10 (official time just in as I write this)<br />
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Noreen kept up her pace and came in with an official time of 56:34. Then there is Stephen, he cracked it by coming in with a time of 39:24. He finished in 13th place overall.<br />
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The whole event was well organised. I didn't get my face painted at the end but there was that option. Ok that was for the kids. Plenty of refreshments, With the start and finish in the the racecourse. There was plenty of parking, No queueing for toilets and plenty of sitting down areas. Everything organised exceptionally well. There was great advertisement in promoting this race. Since this was its first year, if it becomes a regular occurrence, I can see the numbers rising. Maybe if the Galway mini marathon on the following week, it might have dropped a few runners.<br />
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Overall, great day out. :)<br />
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pmcd20http://www.blogger.com/profile/05450173464948806624noreply@blogger.com0Ballybrit, Co. Galway, Ireland53.2928666 -9.00266853.283375600000007 -9.022409 53.3023576 -8.982927tag:blogger.com,1999:blog-1698118119193887157.post-34427028544475508882012-03-23T08:51:00.000-07:002012-03-23T08:51:10.679-07:00Some Ups & some Downs<div style="text-align: justify;">
St. Patricks day was a day of celebration. I never would plan a race a day after it and I didn't. My friends did though so when I woke up the following day without a hangover, I decided to go and give my support. </div>
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Craughwell day, so many people entered. I do think the numbers were down from the previous year. These people have held off there celebrations for the following day. Making things worse on not having a few beverages on Paddy's day was watching that disgrace of an Ireland rugby match. This day though, March the 18th, God shined down from the heavens and gave such a beautiful days weather with a little breeze. We haven't seen weather like that in ages and you could see the joy in the peoples face as they all got ready to start there 10mile journey.</div>
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Three friends were taking part. Brendan be a long distance runner who completed a marathon last year. Stephen competes mostly in triathlons with focus on 10km runs and long cycles. Stephen did complete a half marathon in Achill last year and also did the Craughwell 10 aswell. One thing we knew, there would be a private battle going on even though not one of them said anything or even imply it of asked. </div>
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Paul then, my old foe decided to take part. His aim was to finish under 1:40. Well he said his first aim was to complete the 10mile. Talking before the race, small bit of nerves were setting in but this is totally normal. little questions come into the head such as 'Have i done enough training?'. I said I also get nerves but they will go away with the first few strides of the race. As for preparation, we did a duathlon flat out for 1h 30mins three weeks beforehand so your ready. </div>
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So honestly, I had Brendan down to come in first but Stephen came around the turn first and just over a minutes then was Brendan. Both lads said they went out very fast at the start and both were paying the price at the end. Brendan said Steve was 50meters in front on mile 7. The lads got the tea and some great food supplied by the athletics club. Home baked tastes that much better when there is pride gone into the baking. Then we turned our attention to when Paul was going to come in. Brendan said it be around 1:40 so the lads looked to take a sit on the path. The didn't have long to make an imprint as I gazed twice to see Paul had took the turn. Got the camera out and got the picture taken. Chip time came to 1:34:04. First thing that came to my head was a great time that was, second part was how the heck am i going to beat him in the next running race. I will figure something out. Slip a laxative into his drink maybe. </div>
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So I was all set for doing some workouts this week. Keep the good training up but down with a chesty cough with a sore throat. a visit to the doctor today to get me some antibiotics. That's my story now. Just waiting for some energy to come back and start back on some easy runs. </div>
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On other news front. Galway 5km series starting in May. I managed to enter. Lots of hustle and bustle to enter as only a short amount of entries. Managed to enter 38mins after it opened online on runierland. Site crashed a few times. It was sold out by 1hour later. I say if the site could handle the traffic. It be sold out in minutes. Limited to 600 I think. So May series here I come. Never entered a 5km race before but now I have 6 coming up. I think i would like my time to be in the low 25mins but for now, I just look to get back out on the road and the hit the ground, RUNNING</div>
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<br /></div>pmcd20http://www.blogger.com/profile/05450173464948806624noreply@blogger.com0tag:blogger.com,1999:blog-1698118119193887157.post-41618253372225587322012-03-05T01:39:00.003-08:002012-03-05T01:39:49.490-08:00Run down of last weekSo after the Carraroe race. Took Sunday off as I was still full of toxic from the night before.<br />
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Monday came and I went out for a cycle. Nice 30km cycle. No pushing. Just turning the pedals. Tuesday followed with a night time run. Running crowd were out in force in town. Soles of the feet were sore starting off but a nice 6.5km was completed and happy to have that done. No one would say a simple 'hello' or 'hi' when passing out other runners. If I say 'hi' then they will say hi. Maybe because there is so many runners out that I would spend more time saying 'Hi' then focusing on what I should be doing.<br />
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I enjoy seeing runners out. It shows i'm not the only one at this. When i run in the countryside, there is no people to be seen apart from the occasional walker. Here I set my targets. I see a runner in front and will try to catch them. Haven't got to the part where I catch them yet. Well I caught a few girls but there were coming to the end of there session where I was just starting off.<br />
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Wednesday then and I decided to hit 40km in the cycle. No serious pushing today either. Just keeping the distance up. It wasn't a laid back cycle either. Wind was full force in my face from Craughwell to Loughrea. Would like to say I am getting used to this crazy wind but no.<br />
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Was going to stay in on Thursday but said, Its a fine night out. Cold but nothing a extra layer of clothes and few minutes running wouldn't sort out. Not sure of the distances. Pushed harder in the running on Tuesday then Thursday but did an 8km run. Fellow runners were out. When running past there meet up area, you would think they have the courtesy to stand in so I could get through. I won't speak for all of them but one individual just walked across in front of me even though she saw me. You would understand why a non-runner may do that but a runner doing that to another runner. I just don't know. When I am out running on the footpaths. I will stay in close enough to the wall in case any runner is passing me out. One main good thing i seen is that all hi-viz vests are on show there.<br />
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Took some good R&R Friday and was ready for a big Saturday session. Weather was just breaking and the sun was shining. Started of the cycle through the town. This is the first instance in where I need to change my attitude. Thinking about that part of the cycle now. I was cycling through the back street. hitting maybe 37km. This is the first problem. Even though going through the town will probably be the flattest and most smoothest part of the cycle. it is not for speeding. A car pulled out in front of me and caused me to swerve. My hands turned Italian, while my mouth was foul. I looked up and seen it was an old woman driving. She didn't even look right when coming out from the turn. A bystander didn't even see what happened but heard me. He said it was an old woman. I said she pulled out infront of me. He said again It was an old woman, I just said Fuck off. Wish i said 'im a healthy young lad who doesn't like coming inches to inserting my head through the back window. What I learned from this is to slow down through a built up area as to expect the unexpected. The argument old woman though. I look at this if she is not able to look to the right then she is a hazard to the road and should be put off it. Ahh.. thats a debate for another day.<br />
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The cycle continued. I used all my rage from that incident. pushing up a few hills averaging over 30km. off the bike. Told myself Im gone out to hard now but couldn't seem to stop myself. Anyways was going to put that to a stop anyway. 13km into the cycle after I pushed up over 'The hill' and down I flew reaching speed of 50km. Then I heard the thump. thump. thump. The head dropped. Back wheel puncture. Still not fast in replacing tubes so took my time at it. Got the wheel off. changed tubes. pumped up tube. All going to plan then when I took off the pump. the tip of the presta valve came off with it and got stuck in the pump. Hearing the air flow of the tyre for the second time. Head dropped even more. Couldn't get the tip out of the pump. tried opening it, few smacks. nothing. Rang Steve, I was in his country area where his home house is based. As i was talking with him, I looked at the pump and the tip must of fell out. Great stuff. 2nd tube on, pump up. Struggled with trying to get the wheel back on to the bike but managed to get it in. Don't ask me about time it took to replace but long time. I decided with no spares left, i hit back home. Any hill or increment on the way back. I be off my seat for it. Went back through kilnadeema. Overall around 28km.<br />
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Sunday session, Went out around 12. Started off cold but the sun started beaming down the heat. I just took off and focused on building up distance again. I knew this be over 10km. First 5km I was behind time by 2minutes but not to bothered. Kept a good stride and passed the 10km mark around 58:30. Kept on going and finished 11.63km in 1:07:23. That is under 6min a km so I am always happy with that part. Finished Sunday with some worthy pints watching Ireland play France.<br />
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All in all. a well 126km knocked up this week. Roughly 26km running with 100km in cycling. Couldn't ask for more.<br />
pmcd20http://www.blogger.com/profile/05450173464948806624noreply@blogger.com0tag:blogger.com,1999:blog-1698118119193887157.post-37812870674244444152012-02-29T02:37:00.000-08:002012-02-29T02:53:48.361-08:00An Cheathrú Rua Race Report (Race 2)<br />
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This is a long race report and is well worth a few minutes to understand the battle between my friend Paul and I. Paul won the first battle last year by under a minute. Last years race report can be found <a href="http://10ktomarathon.blogspot.com/2011/02/duathlon-race-report-cheathru-rua.html" target="_blank">here</a>. This year it could be even tighter. The race took place Sat 25th February @ 3pm in Carraroe.</div>
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We arrived in Carraroe around 2:10. Based on last years event, we were expecting a small enough crowd but this year doubled in the numbers. Queued for registration where the panic and nerves began to set in. Time began to fly by, a rush was in order where I started to get my bike ready and putting it on the rack. I guess the event organisers were not expecting the crowd as there was no space to put my bike. Some shuffling and moving was done to cater for more bikes. Final 10mins before we set off, I am still in jeans. Rush back to the car, change and then gave the keys to Sarah with little time to spare. </div>
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<tr><td class="tr-caption" style="text-align: center;">Paul Fahy, Paul Mc Donagh, Stephen Broderick</td></tr>
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We lined up, little bit of shoving going on for people trying to get nearest to the start line. I was happy in the middle. Stephen started up front and that would be the last time I would see Steve throughout the race, I wish I could say the same for Paul. I went out fast pace for my standard and just kept saying to myself "Push hard, Its a race" based on previous runs, i knew that Paul was way stronger running up the hills so I said if I get up this Cat5 hill I will have the lead into the transition as it was 1km of downhill running. Pain was setting in, the bugger of a stitch was locking up my right side. Began breathing in through my nose and out through my mouth. I didn't relent on my pace as I said it would go away on the bike. </div>
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In the transition, time was over 17mins, pretty darn impressed with that time. I was fumbling with my helmet. Took me about 3 times to click it in but the shoes went in fast. Paul was in the transition area too. I thought I would have been out before he was in but he was also up for this race. Trying to get to the area before you're allowed to mount the bike was awkward with the cleats on the feet.</div>
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I thought i had a good minute lead in the cycle but after about a km or so, Paul came up on my right and overtook me. It looked like he passed me with such ease. I was confused by this and I told myself I am not letting this fellow out of my sights so I told myself again "Push hard, Its a race" We began overtaking more cyclists. I never really had this experience apart from 3 or 4 cyclists in last years duathlon where those people were on mountain bikes. This time around we were overtaking cyclists. On the first turn we were only inches apart. too close maybe but I was going for the dramatic effect. After 2km on that stretch then I overtook him again. I thought I had broke him and I was away. Gears were on high, off the seat. push push push. No looking back focusing on the front looking to see where the village is so we could do the lap all again. In my rushing in setup, I did put on my speedometer but its wasn't aligned up so no reading. My watch changed over to something else so didn't know the time either. I felt I was going fast and up in my previous time and I am in the lead against Paul. In the final kilometer on the first loop, Paul overtook me leading back into the village. </div>
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<tr><td class="tr-caption" style="text-align: center;">Mc on Attack</td></tr>
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5 cyclists were coming in to turn together. Paul lead it out with me trying to catch him again wondering what do I have to do to drop him. Stitch on the right side never let up and pains came down along my left side. I said this stage is for pushing my legs and maybe the pain will let up on the final. Looked to take my energy gel but it travelled up my arm under my compression top. Didn't look to try and take it out so that was a stupid on my behalf. The second loop was similar to the first with Paul leading into the first turn. I then just decided to push hard again. Head down. The cyclists ahead were getting harder to catch. Motivation was on a high with passing other cyclists and the feeling I was making good time on this bike ride. Back into the village. I tried to pass out one other cyclists but he pushed harder at the end. </div>
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Transition came. This was well fast for me. In, bike left to the wall. helmet off, cycling shoes off and runners on and out. I say the transition was over a minute. I was just leaving the second transition when Paul was coming in. </div>
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The final run, I took my energy gel. Legs like jelly as expected but not this slow. I wanted to know why my legs wont pick up speed. Lack of energy came to mind. Energy gel needed time to kick in. I looked back to see Paul was just out of the transition area. I said If i keep at this speed I am going to lose. Runners were overtaking me again then Paul in his yellow top was less then 50meters behind me. My head began to drop a little. Cat5 hill came around again then Paul overtook me around half way on it. That's it I said, No way now. 10 meters gained on me. I came to a decision. Walk for 30 seconds. Drop the heartbeats and take off again. Them 30seconds became vital. I decided I could still see him. My legs have come around now just to catch him. I am not going to do the same thing as last year and loose just under a minute. Over the hill and I got a stride going. I could see I was catching him. Maybe 30meters ahead and then I pushed myself with some quick strides to about 10meters behind him. Settled back and finally caught up with him. With the final turn coming, I looked to get a good few meters lead but my little push didn't have any effect as he came right beside me. We were coming back into Carraroe together. I decided to go for a bit longer of a push with about half a km to go but he came back again. Side by side. Meters ticking down. I didn't know what he had left in the tank. I remember one day running around the lake he finished it in good long strides that I couldn't match. We were running side by side coming around the final bend and we could see the banner. He hadn't gone yet. I decided to make the first move. I said if he hasn't gone when we reach this point I would go. About 80meters maybe and I sprinted off. Arms swinging wild and thankfully my legs had the final sprint in me. A quick glance over my right shoulder and Paul was still there arm distance. Finish line in 10meters so a final push was needed and there I crossed that line first. Delighted, ecstatic and fecked. I didn't even look at the finishing time but Paul later told me 1:23mins. </div>
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<tr><td class="tr-caption" style="text-align: center;">All over </td></tr>
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Results in and I finished in 1:23:31. This is just under 17 minutes improvement from last year. I know having a different lighter bike saves some time but i know most of that times saved was from pushing myself. I didn't bring my spare tubes or pump in the cycle. It was a 10.5km loop so my furthest point be only 5km to walk back to the village. It was a risk i took to shave a few Kgs but I know where the best place is to shave them.</div>
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Not to forgot about our other travelling companion Stephen. He crossed the line in a time of 1:09:14 finishing 22nd. He was happy with his overall performance. Got held up behind a car and a cyclist undertook him while he was overtaking another. It nearly caused him to touch wheels only for his quick reaction to pull back out. I sometimes got caught up in the moment of cycling and double overtaking that I forgot that it was an open road. </div>
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Great afterwards reception. Some coffee and cakes, buns, scones and more other delicious treats. Presentations were made. The winner was a 16yr old in a time of 1 hour. Looks to be a future star for Ireland. Tiredness was kicking in. A long drive back but there beers awaiting and that's when the next session started. </div>
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My girlfriend Sarah and Paul's girlfriend Danielle turned up to give there support to us. So a big shout out to them and for the photos taken. Great day. Great Race. <b>WELCOME TO CONNEMARA</b></div>
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Results: Finished 70/111 in a time of 1:23:31. (<a href="http://clubtrisport.blogspot.com/2012/02/conamara-duathlon.html" target="_blank">Click here for full list</a>)</div>
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Race pictures (<a href="http://www.facebook.com/media/set/?set=a.299414880125054.72674.103987249667819&type=1" target="_blank">Click here</a>) and (<a href="http://www.flickr.com/photos/seaniepower/sets/72157629453656561/" target="_blank">More here from Sean Power</a>)<br />
A few pics I uploaded to my facebook blog page can be found <a href="http://www.facebook.com/media/set/?set=a.399406926741234.109661.165283106820285&type=1" target="_blank">here</a></div>
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<br /></div>pmcd20http://www.blogger.com/profile/05450173464948806624noreply@blogger.com0Carraroe, Co. Galway, Ireland53.2661183 -9.596329653.2566213 -9.6160706 53.275615300000005 -9.5765886000000009tag:blogger.com,1999:blog-1698118119193887157.post-91066984930613537242012-02-17T11:22:00.000-08:002012-02-17T11:23:42.826-08:00Tough weekIts just over a week to the Carraroe duathlon. Its fair to say its very competitive between myself and Paul as seen in many recent posts. All good competitiveness mind you. So this week Paul is off for the mid-term and instead of teaching, he is putting up the kilometers.<br />
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We decided to go for a cycle on Wednesday. He said maybe 20km, around the same distance as the duathlon but i said a little bit further. I planned a route that could either be 28km/33km/40km. so we decide how he felt since he has not being on a bike in months. He borrowed a Trek bike and we took off. One thing I noticed is that he has less revolutions in a high gear. He has being building up them muscles in the gym and it has paid off.<br />
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It is a pity i didn't time it, I would have to say we hit around 25km/hr. Wind was strong put we were pushing hard. We decided to push and do the 40km. He took to the bike like a duck to water. I thought i would have a little advantage there but it looks pretty even stevens.<br />
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So Thursday, a run was in order. I knew Paul had kept up the running over the xmas so I was expecting the worse. We decided the lake was in order and off we took. We set off on a fast pace (for us), strong headwind and light rain was the conditions. I pulled in behind him in the first couple of minutes. It was defiantly noticeable for me as I was breathing heavily. I knew i was going quicker then usual but I wanted to keep the tempo up. On the turn is the Bishops hill and we set up it. As i said from earlier,Paul's muscle workouts in the gym were paying off and I was losing ground on each stride to him. I was pushing myself downhill to catch up. Around 15mins in, i could feel a stitch coming on. Maybe this was no surprise but I hoped it would go away. We got to the church at 30mins. Great time and we were on for a good time around the lake only for the stitch got worse and I locked up. I had to walk for about 3mins. I let the pain settle down and took off again, there was still a small niggle there, It was starting up again then Paul told me, deep breaths in through your nose and out through your mouth. this worked like a treat. i usually find it hard to breath through my nose for a continuous length of time but I felt much better both for the stitch and my chesty asthma. We got to the 10km mark at 1:01. This was an amazing time especially as the time included the 3min walk. This time is even better then my Loughrea 2011 10km race result. We continued on for another 1km as the full lake loop is 11.16km. Total time was 1:07:30 (6:02 pace).<br />
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Along came today (Friday), weather was misty. it was originally planned to do a duathlon practice and see how we get on but that be fairly pushing it. So another cycle was planned, changes and planned again until we decided to do the same route again this time we will put a clock on it. 5km in to the spin and a spoke snapped in Pauls bike. I offered to turn back and maybe do a run instead but we motored on. Wind was in the face for the first 8km and the turn off then we had it to our backs. we pushed hard and into Loughrea via Craughwell. When we hit Loughrea, our average was 28.5km but we knew there was over 10km to go of full throttle wind in your face and by god did we feel it. We were taking long turns at the front the whole way through the ride. We pushed hard trying to keep our average up against the wind, every churn on the pedal was felt. I said to Paul on the final 2km to go ahead. I seen how that was mistaken as to go off ahead rather then carry me home. The spin was great when pushing yourself, muscles aching but doing your turn at the front. <br />
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So where do I stand now. I would have to say its fairly even stevens between us maybe Paul edging out a bit quicker. Main thing about these workouts is that I pushed myself hard and I am going to have to apply that to the race. You never know, it might come down to the final minute like last year. who knows.<br />
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Got myself some lock laces. They arrived today. Might test them out tomorrow. Its being a tough week so not sure on the plan for tomorrow. Heading off to Tommy Tiernan sat night where I will enjoy some well deserved pints. </div>
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<br />pmcd20http://www.blogger.com/profile/05450173464948806624noreply@blogger.com0tag:blogger.com,1999:blog-1698118119193887157.post-73919722980838506482012-02-13T11:38:00.000-08:002012-02-13T11:38:44.834-08:00Just a little updateJust look at the week in review.<br />
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Last Monday I took off just over 7km run. The run involved running uphill for about 12mins.. Nice workout for a Monday. The following day, I decided to do my longest cycle of this year. 52km might not seem alot to many cyclists out there but it was long enough for me. the cycle involved going up the mountain behind my house which includes two Cat5 climbs. the climbs were spaced out which allowed me to get my legs back. The legs were sore and tired so decided to rest them up the following day.<br />
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Thursday, Legs still feeling it from the cycle so a a handy run was selected and off I went. I put in 11km and was happy with the day itself. It was another long session which was taking its toll. I decided another day off and would do another good session on Saturday.<br />
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So i was re energized for Saturday. Was planning on getting up early, do a session and then head into town and watch the Man United versus Liverpool 12:45pm kick-off. So anyways, getting up late, I decided to miss the match and head out on my session. This involved a Run/Cycle/Run. a practice duathlon for the real thing coming up in a few weeks.<br />
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I started of on the 3.6km run, went out to hard and was like what did i get myself into. Negative thoughts were running through my head in will i be able to complete the carraroe duathlon in a few weeks. I slowed up and just focusing on finishing the distance. In the first transition, taking off runners, SLOW Changeover, over 2 mins. Felt good on the cycle, really great weather to be out in. Lost track in time. Didn't measure how long my cycle was, my focus was on finishing and that involved another run. Jelly legs to start off with, i enjoy that feeling for some reason. the next Km in, it was all getting tough but i knew I was close to finish, hoping in for a shower and have a major sports day. <br />
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So i finished up in 1:38. Happy completing it. I know its slow but I did it that's all that matters. I did the Carraroe duathlon last year in 1:40. This one involved a Cat5 climb in the run which was covered twice. The cycle is 22km so i think I be on for another 1hour and 40mins this year and will be happy to reach that target. I might be a bit disappointed not expecting to beat my old time out of the park but last year was a year to forget and this year I will be in good health.<br />
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So that Saturday. My sports that day. Gort lost the hurling, Liverpool lost the football. France versus Ireland was called off.. My day fairly dipped after my session..<br />
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I think all in all though it was a good week. 99km covered. 73km of that in cycling. 26 in running. Main aim this year is distance.pmcd20http://www.blogger.com/profile/05450173464948806624noreply@blogger.com0tag:blogger.com,1999:blog-1698118119193887157.post-26210194316444614162012-02-02T12:13:00.000-08:002012-02-02T12:13:38.572-08:00Well....Long timeNot sure were to start but i will rumble on.<br />
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First off, this is my post in 2012 and first post in a long time. It was 2 months of no training. (middle of November to middle of January). i came down with something causing my throat to close up. just started finding it hard to breath. My inhaler was in use alot over them months. I will point out that over some of them days I was feeling fine so laziness also played apart.<br />
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My last race was a disappointment for me. I was on record to breaking my 57.48min record for 10km and took the whole week of for tapering. Stomach was sore on race day and legs felt heavy causing me to cross the line over 1:02:26. So in a year, i got slower by 5mins is what i think but I need to say i wasn't feeling good and I had just one of those days. There was a positive to take from that day and that was my friend crossing the line in 59:08. As he passed me on the course that day. He was determined and he succeeded in passing the finish line under the hour mark. The Loughrea 10km was full of incidents on that very humid day. Two people collapsed I guessed due to exhaustion. My lips were so dry after 10mins so I suffered till I got to the half way mark. Then the winner Jorge Torres won't be calling back anytime soon with a vehicle ran over his foot causing it to break.<br />
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So today. 2 weeks back into it. Back cycling 40kms and did my longest run came yesterday with a 11.33km done in 1:12:43. Around 6:25pace. Very happy with that and very happy how quickly I am back in it. My aim of course is to get that under the 6min pace.<br />
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So to challenges. Last year in the AnCheathru duathlon, seeing myself and Paul battle it out coming down to under a minute to decide who should take bragging rights. I had the advantage in the running while Paul in the cycling. I now believe its the other way around this year where I got myself an entry level bike compared to my metal frame last year. Paul has being putting in the runs over the last few months so he is doing nicely and working out in the gym on the thighs will stand to him on the cycles. So i got a major challenge on my hands and will have to work hard to overcome this challenge.<br />
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An Chreathru duathlon is taking place on Saturday 25th at 3pm. so just in 3 weeks to build up a bit more, hard work needed.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhw8_krZZtbb-Uxyi2_auTn61F1B1HjbItDOkctZn_V5mceh9aK2D1L8PYH9LspBPSdVJQehyphenhyphen6ntKxtxLsYmWWVQsoNRfX-ffs87Gq6tfn8xH2XgxhlS08hBh8YsRkpGa25mX6uJpVvwak/s1600/me+and+paul.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="291" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhw8_krZZtbb-Uxyi2_auTn61F1B1HjbItDOkctZn_V5mceh9aK2D1L8PYH9LspBPSdVJQehyphenhyphen6ntKxtxLsYmWWVQsoNRfX-ffs87Gq6tfn8xH2XgxhlS08hBh8YsRkpGa25mX6uJpVvwak/s320/me+and+paul.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Paul Mc & Paul Fahy Loughrea 10km 2011</td></tr>
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<br />pmcd20http://www.blogger.com/profile/05450173464948806624noreply@blogger.com0tag:blogger.com,1999:blog-1698118119193887157.post-87670436961119432312011-09-21T14:03:00.000-07:002011-09-22T07:42:02.529-07:00Getting a Race inIt's about time some races started coming up for me. I signed up for the Loughrea10km taking place next Sunday. Last year, this was my first event. I completed the 10km in 57:48. Was proud on that achievement and was looking forward to taking a load off it this year. However, I got ill for a good few months and was back to less then square one. <br />
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I did capitalize on my recovery and worked hard and completed a half marathon. I expected my running to get quicker but endurance does not equal speed. So for this 10km, i will struggle to beat my previous time but will give it a go.<br />
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<tr><td class="tr-caption" style="text-align: center;">Castledaly: Just up near the Windmills</td></tr>
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I really only took up the cycling this year and I currently enjoy being out on spins. At most, i max our 50kms. Last week was my first hill spin which I climbed the mountain behind me in Castledaly.. According to MapmyRide.. it has two Cat5 climbs in the 9km upward journey.. Had to say i felt every bit of it but thorough enjoyment when up there. One major problem I was having is my tyres. I though i had my tyre pressure up hard but Aldi quality pumps and hand pumps just not good enough. So I have being riding around with my tyres only at 40psi. Will pay for a quality pump next time.<br />
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Getting some pain after 20km of riding in the calves. I have changed my cleats to go back fully. Will give them a try after my Loughrea race. Read up online that cleat positioning is important and it be a trial and error judgement on this basis. <br />
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So before the nasty weather sets in, I have registered for a Duathlon in Mullingar on the first Saturday in October. Its said to be 5km/20km/2.5km. will give it ago anyway.. just have fun..<br />
<br />pmcd20http://www.blogger.com/profile/05450173464948806624noreply@blogger.com0tag:blogger.com,1999:blog-1698118119193887157.post-4261515460740560962011-08-23T13:19:00.000-07:002011-08-23T13:19:39.900-07:00Just a little update<div style="text-align: justify;">Yes, being awhile since my last post. There has being punctures. lots of close calls and lots of calories burnt. I have being knocking up some 10kms in the running front. Still slow and way off my 57:46min that i knocked up in last years race. Current fastest 10km around the lake was 1:06. I did this with a friend and i think i will shed another min or two when doing it on my own. Roadworks was going on last week so maybe sometime this week i will give it ago. </div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;">The cycling then has being going steady. Not knocking up any serious milage per cycle but putting in some 33kms. Will need to go out on cycles over 2 hours but prefer to use the time on long runs. </div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;">So the Loughrea Grey lake 10km is on next month. i want to beat my previous time. Maybe if i didn't get sick i would be flying it now but i could also say if i didn't drink every weekend aswell. Anyways 57:46min is the time to beat. I don't know how i pulled that time off last year. think the atmosphere and my first race made me run a bit harder then usual. </div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;">The week after the Loughrea 10km, there is a duathlon in Mullingar on the first of the 1st october. A nice 5km/20km/2.5km. I think its only 20euro going to Barnardos. Can't register online and its a sponsership card job. Hopefully my friends Paul and Stephen be around to take part. It could be another battle between myself and Paul while Steve would be ahead taking pictures. Speaking of pictures. Being trying to get the previous duathlon pictures we took part in months ago from Paul. He had finially got them onto his computer now. Fast mover i tell ya. Probably next year he will send them onto me.</div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;">Well thats the craic, other key areas i should be looking into is core streatching. Must start doing some. Hope all your training is going well. Think i will head in to watch the Galway Ironman. Going to be epic. </div><br />
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pmcd20http://www.blogger.com/profile/05450173464948806624noreply@blogger.com0tag:blogger.com,1999:blog-1698118119193887157.post-87986818858058454732011-07-15T14:27:00.000-07:002011-07-15T14:27:57.397-07:005 in a rowIt has being a tough week as I put some session together. I usually take a day off after two or three day session. I had a good Sunday alcohol session so Monday was a cycling day. I had cut down on the cycling to zero when i was preparing for the Achill half. I took the bike out for a few rides since then but Monday was my furthest. I embarked on a 40km journey. I planned the journey in advance so when i rode out, I took it handy and didn't push too hard as i didn't do that distance in months. I brought along an energy gel and took it around the 25Km mark. My cycling computer gave me a pace of 24.7km/Hour and I was very impressed with that.<br />
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The following day I wanted to get out and do a 9km run. I wasn't feeling the best and legs were tired but I got out. The heat was blasting down and I guess the previous day cycle really caught up with me. I was planning to pass my house as the route was in a figure eight so when i finished the first loop, i was too tired to continue on and called it a day. 5Km in total, maybe not a good idea to pass by your house on a run. I planned to do a 10km the following day.<br />
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The next day I was expecting to be refreshed as it was a short run the day before but the legs still felt heavy and the heat was beaming down on top of me. I didn't manage that 10km but hit a 7km. I was thinking that cycle had a big affect on me but I didn't want to take a rest day after only completing a12km run in total. i did manage that Wednesday to have a puck around for an hour. More sweating to be done.<br />
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Thursday came and I was up early. Following a good stretch of weather, I decided to hit out on the bike and take a new route. Down by Craughwell and hit another back road to Ardrahan and back to Castledaly. Distance was up to 30km and hit a pace of 25.3km/hour. I like looking at Dailymile.com and it notes i completed 82km completed for the week but still only 12km in a run so for the 3rd time this week i set out to do a 10km.<br />
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The legs even more tired from previous days but this time i had a plan. I was going to do the route around the Loughrea lake. There is no shortcuts. When i get half way then there is no turning back, might as well continue on since the back half is more flat. I parked the car up at the Lake car park and took off towards the town, nice few flat Kms and let my legs settle into it. I could feel the legs straight away but i wasn't stopping. A fellow took off from the lake infront of me and i thought he might be going around the lake as well. He turned off another way in town. Running in town was grand, so many things grab your attention and i didn't notice that km pass. It was just after 3km when the fun begins. Straight after the turn was a hill and basically 4 to 5 hills over the next 4km with two nice downhill stretches. Once I seen the church i knew the hills are finished. I finished the 11km lake in a time 1:14:10. <br />
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There is a shower facility at the lake and even had hot water so i was glad off that. I'm still trying to figure out how I managed to get around the 10km Grey lake race in 57:49 last September. I know i have being out for months at the start of the year but hopefully i can beat that time next time around. Right no, I'm going to enjoy a rest day tomorrow. Wouldn't mind doing a cycle of up to 50km next week. Here is for hoping. All in all its being a tough 5 days but worth it.pmcd20http://www.blogger.com/profile/05450173464948806624noreply@blogger.com0tag:blogger.com,1999:blog-1698118119193887157.post-56508193029658084292011-07-05T11:23:00.000-07:002011-07-05T11:23:53.420-07:00Achill Half Marathon 2011<div style="text-align: justify;">The weekend was planned in advance, run a half marathon and celebrate with a good 2 day session. Friday came around and we were ready to leave the beautiful Galway and head to Achill island in Mayo. There was 4 in the car for the spin up. Myself, Paul,Stephen and Sarah. The car boot was well loaded with luggage. We got to Castlebar over an hour and a bit and stocked the car up more. This time it was full of 98 bottles of alcohol. The bumpy road to Achill was well going to be felt in the sporty suspension Golf. Hitting them 'droichead'. We got up there just past 10pm. We arrived at our weekend accommodation in which was Paul's girlfriend's Grannies house. She was great letting us have the house for the weekend and also then stock up the fridge for us. Hospitality at its best. We offloaded the drink and luggage in the car and hit down to register before it closed. We got our numbers and also other treats in a bag and hit back to the house. On the way back we said we got our t-shirt and mug now, we could go back to Galway now. Emmet arrived up from Clare and also stayed in the house. Got a cuppa coffee and a sandwich into me and headed off to bed in order to be fresh for the race. </div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;">It took me awhile to nod of, excitement and nerves were kicking in. I did wake 3 times during the night but once 8am arrived I was feeling refreshed. Chatted with Sarah for a half an hour and then got up and got some porridge with banana for breakfast. Paul's brother Brendan drove up that day and we were all chatting away and having the crack. I then began to get into my running apparel. Put the magic Vaseline on to stop the chaffing and also the weather was getting hotter so i threw on some sunscreen. Steve nearly put on the whole bottle on, he looked like Casper. I had everything and was ready and we hit off down to Keel, Stretches was performed, last minute nerves to the toilet was released and we lined up behind the Achill pipe band. </div><br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjM7NN7nZAEBiXPjDY8G1bZb3URvUPB0B002nh8sRSsAmmQ8rzvOCtbipuKx52c1zHeJPRWc9X3hyczllj2_mZ21XdY2jY_JJbwxsaTXrzKH5O3VN449Kr71wNUhzATke9d16baQpqGi8w/s1600/Group+Photo.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjM7NN7nZAEBiXPjDY8G1bZb3URvUPB0B002nh8sRSsAmmQ8rzvOCtbipuKx52c1zHeJPRWc9X3hyczllj2_mZ21XdY2jY_JJbwxsaTXrzKH5O3VN449Kr71wNUhzATke9d16baQpqGi8w/s400/Group+Photo.JPG" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Emmet,Brendan, Paul F, Paul Mc, Stephen</td><td class="tr-caption" style="text-align: center;"></td><td class="tr-caption" style="text-align: center;"></td><td class="tr-caption" style="text-align: center;"><br />
</td></tr>
</tbody></table><br />
<div style="text-align: justify;"> I had predicted a time of 2.35 for myself. i was going to say 2.30 but after recent talks on the hills in Achill and how some people rate it the hardest road half marathon in Ireland. I forgot to take a few puffs of the inhaler at the start so that was on my mind. Was starting to panic a bit and then Bang were off. I told myself i will take it slower and just have a natural warm up. I quickly got into a rhythm and settled in with the 1200 other participants. I brought along 3 energy gels and water stops were every 3 miles. After the first mile or two, i found myself breathing hard and had a pain in my left lung. I wasn't too impressed and was questioning my ability to do this. Mile 2,3 and 4 was a steady climb. I came across the first water stop at 26mins thought that was mile 3. I said i have done that too fast only to realise mile 3 was another few hundred yards up the road. It was around 30mins when i crossed the 3mile. Still a bit too fast for me as it was uphill. After mile 4 then it was downhill for a good stretch. I really enjoyed the stretch and downed my first energy gel at 43mins. I just kept my head down and plodded along. When i did hit 6.5mile, I was thinking 'O God im just half way' but just put one leg in front of the other. Knocked back another energy Gel around 1.20 mark.</div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;">It was pretty much new territory after the 1h 30min mark. The hills were coming hard and heavy and i knew it was a nasty one for the last one. I found myself to be walking up them. I wasn't losing to much ground and was getting my heart rate down to a normal rhythm. I then try and pick it up on the flat or down slopes. My head at that stage was only thinking of the finish. Then I began to hear the announcer talking on the mic, it began to get louder and louder. I came back running into Keel and was looking for the finish line. Still a few more turns left but with people clapping kept me ticking over and then there was my new friend called 'Finish'. I looked at my watch and it gave a time of 2h 35mins. I was bang on my prediction. Brendan was at the finish line waiting for Paul to come in. I went over to him for a second, Grabbed a water and then went back a few meters before the line to meet Sarah. Paul's girlfriend Danielle came out of the first aid tent and asked me to call her when Paul was coming in. 10mins later Paul and Emmet were coming in together. I went over to get Danielle but them guys were having a race between themselves. Usain Bolt be pretty impressed with there final 100 meter sprint. Emmet got to the line first and we all got around to have a chat about the course even though it was more lying down on the ground and not talking. Energy was sucked well out of me. We got a group photo at the finish line. Will probably be expensive but if it is a good photo then will pick it up. </div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;"></div><table border="0" cellpadding="0" cellspacing="0" style="margin-left: 0px; margin-right: 0px; width: 339px;"><col span="2" style="width: 54pt;" width="72"></col> <col style="width: 92pt;" width="123"></col> <col style="width: 54pt;" width="72"></col> <tbody>
<tr height="19" style="height: 14.25pt;"> <td class="xl64" height="19" style="height: 14.25pt; text-align: center; width: 54pt;" width="72"><b>Pos</b></td> <td class="xl64" style="border-left: medium none; text-align: center; width: 54pt;" width="72"><b>Bib</b></td> <td class="xl64" style="border-left: medium none; text-align: center; width: 92pt;" width="123"><b>Name</b></td> <td class="xl64" style="border-left: medium none; text-align: center; width: 54pt;" width="72"><b>Finish</b></td> </tr>
<tr height="19" style="height: 14.25pt;"> <td class="xl65" height="19" style="border-top: medium none; height: 14.25pt; text-align: center;">59</td> <td class="xl65" style="border-left: medium none; border-top: medium none; text-align: center;">1480</td> <td class="xl65" style="border-left: medium none; border-top: medium none; text-align: center;">Brendan Fahy</td> <td class="xl66" style="border-left: medium none; border-top: medium none; text-align: center;">01:33:26</td> </tr>
<tr height="19" style="height: 14.25pt;"> <td class="xl67" height="19" style="border-top: medium none; height: 14.25pt; text-align: center;">82</td> <td class="xl65" style="border-left: medium none; border-top: medium none; text-align: center;"></td> <td class="xl65" style="border-left: medium none; border-top: medium none; text-align: center;">Stephen Broderick</td> <td class="xl66" style="border-left: medium none; border-top: medium none; text-align: center;">01:36:50</td> </tr>
<tr height="19" style="height: 14.25pt;"> <td class="xl67" height="19" style="border-top: medium none; height: 14.25pt; text-align: center;">1018</td> <td class="xl65" style="border-left: medium none; border-top: medium none; text-align: center;">495</td> <td class="xl65" style="border-left: medium none; border-top: medium none; text-align: center;">Paul McDonagh</td> <td class="xl66" style="border-left: medium none; border-top: medium none; text-align: center;">02:36:21</td> </tr>
<tr height="19" style="height: 14.25pt;"> <td class="xl65" height="19" style="border-top: medium none; height: 14.25pt; text-align: center;">1065</td> <td class="xl65" style="border-left: medium none; border-top: medium none; text-align: center;">605</td> <td class="xl65" style="border-left: medium none; border-top: medium none; text-align: center;">Emmet OHalloran</td> <td class="xl66" style="border-left: medium none; border-top: medium none; text-align: center;">02:46:24</td> </tr>
<tr height="19" style="height: 14.25pt;"> <td class="xl67" height="19" style="border-top: medium none; height: 14.25pt; text-align: center;">1066</td> <td class="xl65" style="border-left: medium none; border-top: medium none; text-align: center;">237</td> <td class="xl65" style="border-left: medium none; border-top: medium none; text-align: center;">Paul Fahy</td> <td class="xl66" style="border-left: medium none; border-top: medium none; text-align: center;">02:46:25</td> </tr>
</tbody></table><div style="text-align: justify;"></div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;">We stretched and rested on the beach for a half an hour then went to the food bus for our free burger. It was a long queue but the burger didn't last that long in my hand. Then it was back to the house to start the drinking session. It is amazing the things that go through your head when running. One thing that came through mine and Paul's head is why didn't we put a few bottles of beer in the fridge so it be nice and cold for when we got back. Brendan headed back to Galway and Emmet back to Clare. Dave Boyle came up to join us for the night. There was a BBQ going on in Danielle's house and we were invited. Sure we headed down there around 5 just expecting a burger in a bun. There was a massive spread layed out. Chicken on a stick, Lamb on a stick. Burgers and salad of all kinds. I got myself a good feed and had a couple of beers in the sun then went in to watch TV as Galway beat Clare in a hurling match. It was hard to build up energy that night. Even the Haye versus Klitschko match lacked any atmosphere but that was on there part. We headed to the Achill head which we could barely walk in the pub then onto the nightclub which was also packed. I still managed to head out on the dance floor. Dave dropped us back to house where a good sleep was needed. </div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;">Sarah and I took off ourselves the following day after a good fry up. We took a walk along the beach in Keel. Nice feeling of the soft sand and cool water on my feet. It was a nice relaxing day at the beach. We didn't have a car with us so some nice chilled pints were needed by 3pm. Headed into the Minaun pub and watched the GAA match. It was another good session of drinking that night. Felt more fresh and energy was strong so I was on a good buzz throughout the whole night. Paul was shaking the floorboards on the dance floor. </div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;">There was no hangover effect the following day despite the 12hour drinking session. No one was in a rush to get home so we head to two beaches. We didn't bring any swimming gear to the first one so we headed back to the house and grabbed our togs and then hit some waves. We couldn't resist not getting into the gorgeous beach in Achill. Then myself and Stephen hit out for a 5k easy run on the beach followed by another jump into the sea. The stomach was roaring to be fed and to finish of the trip, we hit to .Mastersons bar where the quality and quantity of food was unreal followed by a delicious desert. We then set off back to Galway and I doubt any of us will forget the great time we had in Achill. Thanks to organisers for holding a great event and to Danielle's family for there hospitality. </div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;">A few photos are down below and also a YouTube video of the start where ya can see us around the 19 second mark.<a href="http://www.facebook.com/media/set/?set=a.250042031677725.79069.165283106820285" target="blank">Click Here</a> for more photos</div><br />
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<div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/Jq6NerAVcyk?feature=player_embedded' frameborder='0'></iframe></div>pmcd20http://www.blogger.com/profile/05450173464948806624noreply@blogger.com1Keel, Co. Mayo, Ireland53.976169318525649 -10.07998872919915853.958843318525652 -10.120983729199159 53.993495318525646 -10.038993729199158tag:blogger.com,1999:blog-1698118119193887157.post-59611741539820405642011-06-23T15:30:00.000-07:002011-06-23T15:30:33.177-07:00A run in Clare (23rd June)<div style="text-align: justify;">Stomach bug and a sore throat has hit me since the start of the week. I couldn't afford not to go out running today so I was on my way out and my friend Paul rang me and said do ya fancy a run down in Clare. I knew the run be slow but after so many days off, a nice run and a chat would go down great.</div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;">So we took off down to Clare to run with Emmet. Emmet has signed up for the Achill half but did leave it on the back burner so he has only managed up to 6 kilometers. We picked him up at Spancil Hill. Big horse fair on their today and we just passed through the tail end of it. Got to Emmets house before 6, changed and did a few stretches and took off in the middle of in a fine summers day in Clare.</div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;">I brought along my water belt as the sun was scorching us out there. I also brought an energy gel but did not intend to use it. I wanted to see where the best place was to carry the gel. I put it inside my compression shorts. The place worked perfect. I didn't notice it there and that should be the storage place for the half marathon.</div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;">The run itself was grand. Nice quite country roads. Pretty much flat. We chatted among the run and I took the scenery in. The Emergency helicopter flew by, we joked it was called out for us. We finished the 5.9mile route in 1.08. </div><div style="text-align: justify;"> </div><div style="text-align: justify;">Back in Emmets house, his mother dished out some grub. Home buns went down a treat. We had a chat and took back to the road of Galway. We will all meet up again for the Achill half. Should be a great day.</div><div style="text-align: justify;"><br />
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</div>pmcd20http://www.blogger.com/profile/05450173464948806624noreply@blogger.com0tag:blogger.com,1999:blog-1698118119193887157.post-33742415567717797912011-06-17T15:41:00.000-07:002011-06-17T15:42:26.427-07:00Its all on now<div style="text-align: justify;">With a good few runs this week and a nice rest day, I was ready for my next long run. I picked up some energy gels and planned to test them out on the run. An hour previous to the run, i downed a delicious orange,grapes, and strawberries covered in yogurt. It went down a treat.</div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;">I took off at a nice steady pace, legs felt heavy again but i knew that would go away just like the last time. It was a very uneventful run this time round. I took my first energy gel around 45mins into the run. When i usually take them high sugared isotonic drinks, my stomach never really settles to them and I usually throw up a few mouthfuls. I was expecting the same taste from the energy Gel but it was nice and delicious.</div><div style="text-align: justify;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><a href="http://bespokeherbalnutrition.com/images/ENERGY_GEL_4d8363aaea57b.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="302" src="http://bespokeherbalnutrition.com/images/ENERGY_GEL_4d8363aaea57b.png" width="320" /></a></div><div style="text-align: justify;">I took the kinetic orange flavour. In the shop, the store assistant said the cola flavour was the most popular and i guess that's why they were sold out. I will have to get my hands on a few more as today I just officially signed up for the Achill half marathon. It is a tough course with a category climb at the end. I hope to get around the course in a time of 2hr 30mins. Main thing for this one is to finish it. Only 7 weeks ago i could only run 3.6km. </div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;">I will go on a recovery run now tomorrow. Legs very stiff at the moment. Hopefully a good night sleep tomorrow will ease the pain. Only two weeks now. Scary thought. Below is a short video of the last years Achill half</div><div style="text-align: justify;"><br />
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</div>pmcd20http://www.blogger.com/profile/05450173464948806624noreply@blogger.com1tag:blogger.com,1999:blog-1698118119193887157.post-40799589482602913542011-06-15T12:48:00.000-07:002011-06-15T12:48:16.429-07:00My favourite place: HospitalToday, i took a visit to the hospital. My appointment was to see to see the specialist who focuses on the lungs. it was a nice 9.30 am appointment so i made it in around 9.45. I did run about 2km to get in for that time but sure there was a good few people already ahead of me and it wouldn't have mattered being late. So for all my hard work getting there, I was waiting for another hour before i met a doctor. I was quite happy just to be waiting for only that time. Doctor performed some physical tests, and lots and lots of questions. In there for a half an hour before the specialist came in and perform more tests. He is the one that makes the decisions.<br />
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He pointed out that since the x-ray performed over a month ago did show up some nodules on the lungs, he does expect it to be Sarcoidosis. So what they are going to do now is more blood tests, TB test, lung tests and a few more tests. i will return to the specialist in 10 weeks or so to analyse the results and take it from there. So plenty of more visits to the hospital to come.<br />
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The main thing i can take from this is there is no more pain. I want to keep it that way. I would hate to think of being in pain so much and having to wait.<br />
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I returned home and managed to put in a 9km.. During the run, i did think how this condition could have being worse and there be no way Id be back out running. I thank my lucky stars for that and will make the most of what I got.pmcd20http://www.blogger.com/profile/05450173464948806624noreply@blogger.com0tag:blogger.com,1999:blog-1698118119193887157.post-1701384242842360062011-06-10T09:51:00.000-07:002011-06-10T09:51:54.002-07:00Getting further and further (10th June)<div style="text-align: justify;">I knew today i was going to have to push it if I ever had a chance in completing a half marathon. So i looked out the window and seen it was a perfect day. So taking my own advice from my previous post, I began to perform some stretches and filled my water bottles with some diluted orange and put them on my belt. I don't have or never tried any energy gels and i didn't have any Fig Rolls either so i found some Walnuts and put them on my belt.</div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;">I took off in my tank top. it was the second time only wearing the fuel belt. Even though i had it nice and tight, it still managed some slack and was moving up and down. it was only minor movement and i soon ignored it.</div><div style="text-align: justify;"> </div><div style="text-align: justify;">Around the 2km into the run, the legs were feeling heavy. I was wondering was that from the 10km run on Tuesday and my tempo 7km on Wednesday. I was trying to figure out should i continue on and run in an unfamiliar area or just take a small route and leave my long run to another day. I said it wasn't pain, there were just heavy so I motored on slow and steady. </div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;">i began to start drinking around the 3.5km. Only small amounts. At 5km, there was a woman walking at a fairly high pace. i was nearly wondering was i going to catch up to her. As i did manage to catch up to her, she got a fright. i said 'Sorry' and continued on. i was never down this part of the road and was taking it all in. The Sun was beaming hard and it was a brilliant day. Took another turn on the route and i began to eat the Walnuts i brought on the run. First time eating on a run and by god it was hard. I had them chewed down to a tiny grain and then washed them down with water.</div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;">I then took a turn on the road and was up a real country lane. Really nice. i was wondering am i on the right route but I gave myself a certain time and if I'm not out then I would turn back. Along the route, i heard a vehicle approach. Since it was a tiny route, i stood in but the briars was making that difficult. There was still plenty of space to get around me but even tough he was already going slow, he needed to slow down more and move out. He didn't and his wing mirror was coming straight for my face, I quickly put up my hand and slam his wing mirror in and shouted out a few words. He didn't dare get out of his big jeep and I continued on my run. </div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;">I got back to a familiar area and said i will continue on for another 20 minutes. My left knee was beginning to tighten up. Tried giving them a bit of a stretch and continued on. heard some dogs barking up a hill. it was around the 5th dog gone barking mad at me. But these two come running from behind me. i quickly turned around and let out a Yelp and had my fist squeezed ready in case thy came any closer. One of the feckin sheepdogs came close and had was growling with his teeth showing. He went off and i continued on. I stopped around 500 meters from the house and walked home. Just to warm down. Got home and completed my stretches, showered and got a bit to eat. Still wondering how am I going to manage a 21km in a few weeks but will tackle that when the time comes.</div>pmcd20http://www.blogger.com/profile/05450173464948806624noreply@blogger.com0tag:blogger.com,1999:blog-1698118119193887157.post-63731141405001264882011-06-09T11:09:00.000-07:002011-06-09T11:09:38.294-07:00Topic Thursday: Stretching<div style="text-align: justify;">One thing lately i was leaving out on my runs was my pre-run and post run stretches. With more runs coming my way and more frequent I have decided that I'm going to make it an important part of my routine. I have plenty of time usually for running, it shouldn't be that hard to find 5 Min's before and after a workout.</div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;">So the obviously reason for stretching is to prevent injuries from occurring. Stretching improves our circulation. Helps to relax the muscles and gives them more flexibility which in turn leads to better posture. </div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;">You should be careful about how you stretch. If not done properly, stretching can actually cause injury rather than prevent it. </div><div style="text-align: justify;"></div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;">Below is a good video that demonstrates a series of important stretches and the correct technique in doing them.</div><div style="text-align: justify;"><br />
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</div>pmcd20http://www.blogger.com/profile/05450173464948806624noreply@blogger.com0tag:blogger.com,1999:blog-1698118119193887157.post-68066494120573188872011-06-08T10:37:00.000-07:002011-06-08T10:37:34.121-07:00All good on the running front<div style="text-align: justify;">It was always on my mind to do the Achill half marathon. it has being there for awhile, well before i became sick. I have told myself on many occasions that time has got the better of me and i can't be expecting to do that distance with a short time of training. </div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;">The Achill half takes place in 4 weeks time. My max distance so far is only 10km. i have looked up online and most comments suggest that undertaking that distance with little amounts of training could lead to injury. I am going to have to accept that risk and just say I have already had enough bad luck for one year. </div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;">I still haven't officially put pen to paper in taking part in the race but if I get some good session in would be great. I would like to get up to around 16km and might walk the rest of it. I completed a 10km yesterday. I felt I had some energy to put in an extra km or two but i decided to leave a long run till the weekend. I am aiming for a 14km over the weekend. </div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;">Today, I was looking to increase the pace and take on my usual 7km route in order to beat my previous time of 42.12. I suppose the 7kms were usually my long distance runs but want that distance now to be my Tempo runs. Run a bit faster was the plan and get home quicker. By the first km, i could already feel the lungs were working harder then usual. I said I will slow down around half way. </div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;">Along the route, I had checked the time previously and hit it around 19.3mins This time around i hit it at 16mins and that was the first time I looked at the watch and it gave me a boost to keep motoring. I was plodding along and got a stitch but I kept motoring to beat that 40min mark and even shouted out 'Come on Paul'. only the cows heard me I think. the course I took as pretty much flat and little downhills but the final part makes up for one big uphill. Not to sure on the length of it, maybe 200meters. i got to around 150meters of it but I just said I have to walk for a minute, let the heart-rate drop a bit and get back to my 40min target. </div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;">Rest lasted for 45second, took some deep breaths and got them legs going again. Was still annoyed my stitch did not go away. I said I was running home no matter what. I continued through it for the last 1.5km and got home in a time of 38.05mins. Was very impressed with that result and hopefully there will be many more results i will be pleased with.</div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;">Must look into doing some strength training especially for the core area. Since I will be doing more running, I must get into the habit of doing my pre and post stretches. Try and remain injury free. </div>pmcd20http://www.blogger.com/profile/05450173464948806624noreply@blogger.com0tag:blogger.com,1999:blog-1698118119193887157.post-25365684782357002962011-06-02T06:22:00.000-07:002011-06-02T06:22:28.761-07:00Topic Thursday: Half Marathon Hydration.<div style="text-align: justify;">Instead of three things Thursday, I decided to change it to Topic Thursday as i can look in more detail on one particular subject.</div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;">Last week, I managed to knock up my first 10km in a long time. Speaking of a long time, it took me nearly 70minutes to complete it. I'm not worried about the time for the moment, focusing on getting back and working on endurance. </div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;"><b> What to bring on Half marathon distance running</b></div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;">Runners can survive just on water for the half marathon distance however <a href="http://beginners.runnersworld.com/2010/07/what-should-i-eat-before-and-during-my-first-half-marathon.html" target="blank">RunnersWorld</a> advises drinking carb-drinks, consuming gels, chews or other snack foods like Fig Newtons. Another great point from that article is to ensure when taking energy foods, they should be taking in small amounts. The purpose behind this is to avoid spikes in blood sugar and GI upset. If you are using a energy food then its recommended to wash it down with water and not an energy drink. I will try the above products ahead and see how I manage in the coming weeks.</div><div style="text-align: justify;"><div class="separator" style="clear: both; text-align: center;"><a href="http://a323.yahoofs.com/ymg/greenpicks__2/greenpicks-174586498-1306875454.jpg?ym.ouGFDuCid3mol" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://a323.yahoofs.com/ymg/greenpicks__2/greenpicks-174586498-1306875454.jpg?ym.ouGFDuCid3mol" /></a></div><br />
</div><div style="text-align: justify;">Active.com just posted an <a href="http://www.active.com/running/Articles/What_You_Need_to_Know_About_Runner_Hydration.htm?cmp=17-2-699" target="blank">article</a> on nutrition during a race. The article looked at the other end of the scale called hyponatremia. This is where athletes are taking on to much fluids during a race and even stated an athlete lost her life during the Boston marathon due to hyponatremia. A key line from the article is</div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;"><i>"Hyponatremia occurs when your fluid intake exceeds your rate of fluid loss from sweating, which results in low blood-sodium levels. Symptoms—nausea, disorientation, muscle weakness—can be similar to dehydration" </i></div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;">So where a beginner athlete taking on fluids and still think he/she is dehydrated will look to take on more and could end up hyponatremia. The key notes from this active article based on research carried out is that you should avoid to drink unless you are actually thirsty unlike the previous recommendations stating you should keep drinking to avoid being thirsty. The other main note is to monitor yourself, you are the subject of your own study. <span style="font-size: small;">As George Sheehan famously wrote, "Each of us is an experiment of one."</span> Perform such tests as the <a href="http://www.runnersworld.com/article/0,7120,s6-242-302--10084-0,00.html" target="blank">Sweat Test</a> and urine test. Your urine colour should be pale yellow (lemonade), if it is clear like water you could be over hydrated and if it is dark (apple juice) you may be dehydrated.</div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;">According to <a href="http://www.runottawa.ca/index.php/en/runners-information/hydration-for-the-marathon-and-half-marathon" target="blank">Ottawa Marathon</a> website, when you are sweating during a race, you are not just losing water but also lose electrolytes. This is the reason why water is not enough for long distances. Actually drinking water alone will increase the risk of hyponatrmia as the sodium level remains low. Sports drinks contains a mixture of electrolytes and glucose. Intake of too much sports drinks (i.e. drinking way more fluids then you are losing through sweat) can also lead to hyponatremia. This really does sound like a balancing act, don't under nor over drink on sport drinks. Remember though hyponatrema is rare so along with all the beginner runners, i don't want to scare myself into not running.</div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;"><i>Electrolytes are analogous to the motor oil in your car - they don’t make the engine run, but they’re absolutely necessary to keep everything running smoothly. Proper functioning of the digestive, nervous, cardiac, and muscular systems depends on adequate electrolyte levels.</i></div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;">Great <a href="http://www.hammernutrition.com/knowledge/electrolyte-replenishment-why-it-146-s-so-important-and-how-to-do-it-right.1274.html" target="blank">article</a> written about replenishing electrolytes by Steve Born. . Please comment below if you wish you express you own personal opinion or share an experience you have. Hopefully i will find the a good balance in the future and I will investigate the different brands in energy sport drinks at a later date. </div><div style="text-align: justify;"><br />
</div>pmcd20http://www.blogger.com/profile/05450173464948806624noreply@blogger.com0tag:blogger.com,1999:blog-1698118119193887157.post-7664837726055375452011-06-01T12:18:00.000-07:002011-06-01T12:18:49.616-07:00Month Review: May<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgtwXNqz1zr28rfd7l1dU_kavxUahNNuqcB9Kr2gSNLmpcfMCGmYw2TkDDc4yXYtYlOT9nhtpU_cIyXP533LhtID-31MevK2YB4d7pJ4vMyPiLEzxtG4frVLtupkQkXe4dCoArrg72sfjg/s1600/may.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="101" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgtwXNqz1zr28rfd7l1dU_kavxUahNNuqcB9Kr2gSNLmpcfMCGmYw2TkDDc4yXYtYlOT9nhtpU_cIyXP533LhtID-31MevK2YB4d7pJ4vMyPiLEzxtG4frVLtupkQkXe4dCoArrg72sfjg/s320/may.png" width="320" /></a></div><div style="text-align: justify;">About this time last month, I wondered was I going to have the same as the previous months. It did start out that way when i took to the bike and my chest was in bits. Any little hill was like a category climb</div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;">Things began to look up when the pain all over my body just seemed to disappear. It didn't take me long to say thank you and began to get back outside. I got back on the saddle first and back to the saddle pains. Didn't focus on long distances, just nice simple strides. I then took to running 3.5km. I remember the heart was pounding and lungs could really feel the air.</div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;">I haven't increased my cycling but just getting out more. Staying around the 33km mark. usual route. Being very windy over the last few weeks. I did a 40km just recently. I am also keeping the same distance in running with a few 7km runs. I did complete a 10km run. </div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;">Even though my times being slow, they are improving each time. Main thing is i am enjoying being out. Even when its raining i will hit out for a run. </div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;">I got my results today. . The x-ray has shown some lumps in my lungs. They believe it is sarcoidosis and i will have to see a specialist. Lets just hope it was a one off and wont return. It has taken too much out of me already. </div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;">Best thing i seen on my outdoor workout this month goes to the other people. Other people out running and cycling and you give them a salute and say hi. It just gives you that little bit extra of a push when others are at it.</div><div style="text-align: justify;">Worse thing was the car crash, just seen the end results of the car but its annoying when ya hear it was a motorbike that smashed into it. </div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;">Lets hope for even better for the month of June :) </div><div style="text-align: justify;"><br />
</div>pmcd20http://www.blogger.com/profile/05450173464948806624noreply@blogger.com0tag:blogger.com,1999:blog-1698118119193887157.post-77083745052689371052011-05-25T16:36:00.000-07:002011-05-25T16:37:48.352-07:00Three Things ThursdayAlot of bloggers out there have there Three Things Thursday posts every week. I am going to start one with a bit of difference. I am going to blog about 3 things in the area of sport that have caught my attention over the week.The first on my Thursday list is cycling helmets.<br />
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<b>1. Cycling Helmets. Should we wear one?</b><br />
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The law in Ireland does not require us to wear a helmet. there has being much discussion on this subject. <a href="http://www.telegraph.co.uk/news/uknews/8246206/James-Cracknell-on-the-bike-accident-that-nearly-killed-him.html" target="blank">James Cracknell</a> was taking part in a documentary for Discovery when a wing mirror from a lorry smacked into the back of his head. He had a helmet on but his skull was broken in two places.<br />
The big question here was the helmet ineffective or did it save James's life. Well, we are not going to find out unless we get James to redo his accident without a helmet. Maybe get mythbusters to run an experiment.<br />
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But no matter what side of the argument your on. Bicycle safety goes way beyond wearing a helmet or not. Educating cyclists especially the young in the best way to stay protected on the road. Here is a good article on <a href="http://bicyclesafe.com/index.html" target="blank">How to ride safe</a>, it is an American version so cars and cyclists are on the other side of the road, but good information is provided and not to be ignored. Last note on this subject. I wear a helmet.<br />
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<b>2. Bicycle Locks </b><br />
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I haven't got a bicycle lock yet. As I live in the country, I only use my bike for exercise. On a cycling forum site, you get many people joining and telling their story about their bike being stolen. I remember going back as a kid, Id get that loop lock for about £10. that lock could be cut in a few seconds and id be left in a rutt.<br />
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If you have a good quality bike, you need to look at the value of individual pieces on the bike. For example many would tie the lock around the frame to the back tire. So whats left, Front tyre which are usually a quick release, saddle with a simple allen key and also could come in a quick release. So that could knock you back 200euros and a shameful walk home. I heard many good things on the Kryptonite locks but everyone has there own opinions. <a href="http://www.boards.ie/vbulletin/showthread.php?t=2056262341" target="blank">Check out other opinions here</a><br />
I definitely recommend you check out this video on locks below.<br />
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<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/oPDHPpnXPv8?feature=player_embedded' frameborder='0'></iframe><b> </b><br />
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<b>3. Changing a Tyre</b><br />
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This one caught me out last week as you can see from my <a href="http://10ktomarathon.blogspot.com/2011/05/shame-on-you-paul-shame-on-you.html">earlier post</a>. After making sure this does not happen to me again, I researched some information online and checked out some YouTube's videos in changing a tyre. I would like to consider myself a fast tyre changer now and is sure not to be embarrassed again.<br />
For a text version on changing a tyre. <a href="http://www.triathlontrainingschedule.org/how-to-change-a-tire" target="blank">CLICK HERE</a><br />
For a YouTube video version of changing a tyre. <a href="http://www.youtube.com/watch?v=Wlt2xog9-9Q" target="blank">CLICK HERE</a><br />
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Don't throw out the tube, patch it up and re-use. it is said you should only patch a tube three times. Check out demostration. <a href="http://www.youtube.com/watch?v=7c7zQapaU-0" target="blank">CLICK HERE</a>.<br />
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On a final note. Saddle bag, main items to have.<br />
Tubes * <b>2 </b><br />
Puncture Repair kit (3 Tyre leavers)<br />
Phone (Never know when you run into more trouble then a puncture)<br />
Money (Around a Tenner)<br />
Multi-tool (Had my seat post slip on me and no allen key to get it back up) <br />
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I carry the pump just by my drink holder. Some people go for them CO2 canisters. Other People recommendations (<a href="http://www.boards.ie/vbulletin/showthread.php?t=2056244605" target="blank">CLICK HERE</a>)<br />
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If you got any information you would like to add to the above topics, please post in the comment below. All comments welcome.pmcd20http://www.blogger.com/profile/05450173464948806624noreply@blogger.com0tag:blogger.com,1999:blog-1698118119193887157.post-4124674311727410852011-05-20T12:09:00.000-07:002011-05-20T12:09:02.824-07:00Shame on you Paul, Shame on you<div style="text-align: justify;">Where to start, where to start. It is rule number one to make sure you know how to change a tyre before going out on spins. Bringing out spare tubes, tyre leavers is all good but making sure you can change it properly is the friggen main thing ya need.</div><div style="text-align: justify;"> </div><div style="text-align: justify;">Just half hour into my cycle, i decided to give it hell for leather down hill. Keeping a good watch out for cars going around a bend at 50mph, I ended up flying over a stone, i was like thank god i didn't flip off but then came that dragging sound of a puncture.</div><div style="text-align: justify;"> </div><div style="text-align: justify;">On my old bike tyres, I was alright in changing them, they were wider. I did practice changing the new ones but it took me ages and I knew I was going to have trouble changing this one. Not being in a hurry, i relaxed, took a sip of water and began taking of the tyre. That took less then 30 seconds, putting in the tube, whatever way i ended up trying to put in the tube, it would have being better if a four year old had a go. But running around the bend was a few guys from the predator / seven springs club. The lads asked if I wanted a hand, and i was like thank god, feeling a little bit embarrassed i couldn't change a tube but I wanted to get back on the road. one of the lads had a go and after a few minutes, the little piece of air swished out of the tube. A second one gone. </div><div style="text-align: justify;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><a href="http://www.metrolic.com/wp-content/uploads/2011/04/embarrassed.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="186" src="http://www.metrolic.com/wp-content/uploads/2011/04/embarrassed.jpg" width="320" /></a></div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;"> </div><div style="text-align: justify;">I thanked the lads for their help, well we joked about it. His advice was, if someone offers ya help the next time, just say your alright and wave them on. Good thing about chatting to the lads as i was thinking of joining the Seven springs cycling club. Will do a few more sessions on the bike and Plenty,Plenty, Plenty of practice in changing tubes. </div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;">In hindsight, Bring two tubes and more practice in changing tyres, </div>pmcd20http://www.blogger.com/profile/05450173464948806624noreply@blogger.com0tag:blogger.com,1999:blog-1698118119193887157.post-28247214595695423322011-05-12T07:58:00.000-07:002011-05-13T13:30:39.691-07:00Back RunningWell i went to the hospital yesterday. They took bloods and chest x-ray. Won't get results until two weeks time. But that's not what I'm here to talk about. Will discuss the results when I get them.<br />
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So its being on my mind to get out running. I was still a bit nervous to get out there. At the end of February, I was knocking up 7km and was comfortable. Then this incident happened and I tried a run in the middle of March and the pain in the chest was so hard. I nearly thought it was going to pop out and look at me and say 'what the hell are ya thinking?'. Well I walked 2k of that 5k run that day. I was afraid the same thing was going to happen today<br />
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So I took of very slowly, I wasn't interest in time, Not interest in much only putting one foot in front of the other. I could feel pains around the chest and heart area. They weren't so severe so I kept tinkering on. I just put it down to out of shape and hopefully after a few runs it will go away. Now that's wish full thinking.<br />
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After around 2.5km, I said i couldn't keep on going, now that's motivational talk for ya. I stopped and walked for about 30seconds and said feck this, its only a another km to home. I began to run again at snails pace but I got home. The run reminded me of my first time I ran outside in Loughrea. I ran up the Lake and back and it was so tough. That's the level I'm starting at again, lets hope i can build up some decent distance this time.pmcd20http://www.blogger.com/profile/05450173464948806624noreply@blogger.com1tag:blogger.com,1999:blog-1698118119193887157.post-81861030666124760752011-05-09T14:16:00.000-07:002011-05-09T14:16:48.221-07:00Could it possible beI have being off the tablets now for nearly two weeks now. in the latter stage of the first week, the pains in my hand returned with some hard chest/Heart pains. I was on the verge of ringing the Doc and heading back to the hospital. I decided against going in. Since then, the pain has eased off and I have being feeling great. At the moment I just feel a little bit tight around the chest/heart area but nothing to serious.<br />
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I am still going to return to hospital for my appointment on Wednesday. Might as well get the tests done and an x-ray to make sure there is nothing there. Right now I'm feeling great and have being on the bike twice. <br />
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I was all happy out today until i watched the news and heard about the disaster in the Giro d'italia. My deepest condolences goes out to <a href="http://www.facebook.com/home.php#%21/pages/RIP-Wouter-Weylandt/146885628713448?sk=wall">Wouter Weylandt</a> and all his family and friends.pmcd20http://www.blogger.com/profile/05450173464948806624noreply@blogger.com0tag:blogger.com,1999:blog-1698118119193887157.post-63898899360965766692011-04-27T04:30:00.000-07:002011-04-27T04:30:25.627-07:00Hospital: First round over<div style="text-align: justify;">Doc called me up to head into the hospital yesterday. Looking forward to getting to the bottom of this. Drove into the Regional hospital in Galway. No fixed appointment time so i was lucky on that scenario as parking was a nightmare. The car park was full and when one car left then one was entered. Took up to 40 minutes before i got to enter the car park.</div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;">Great having volunteers on the premises and Mary the volunteer brought be straight to the medical checkup unit. Took a seat around and gave out my basic details. Then i was brought down to a bed where the nurse did some tests. Tests would return in a few hours and that's how long i would have to wait. In the mean time the doctor would come over and ask a few more questions and do some more tests. Had a book to keep myself occupied. </div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;">Well who would know the results would come back normal. Apparently being on steroids is just hiding the situation so therefore will have to do it all over again. So got to stay off the tablets and head back on the 11th where I should be in pain rather then feeling 100 %. Did another test for <a href="http://www.patient.co.uk/health/Haemochromatosis.htm">Haemochromatosis</a>. It runs as a carrier in the family so getting it tested anyway. Apparently they don't do the tests in Ireland and it gets sent to England. It costs up to a few hundred euros so I told them to put them to put in on the card. </div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;">Didn't do a chest x-ray which is what i thought i was going in for. She said around 6 that there is only one person doing x-rays that night and i be there for another 4-5 hours. She said since I'm coming back again that the chest x-ray will be done on that day.</div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;">Well so 2 weeks before i go back. Going to go off all tablets so the pain will return. its going to be tough. Really annoying feeling great at the moment but steroids can do that.</div><div style="text-align: justify;"><br />
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</div>pmcd20http://www.blogger.com/profile/05450173464948806624noreply@blogger.com0