Week 12 – Day 1

8k run, 5min stretching.

The cold mornings are back in the west of Ireland. Temperature of 3°C and a bit of wind was had on this morning’s run. It was dry however, which is always a huge plus in this part of the world.

I needed a bit of a change, so took it right at the bottom of our estate rather than left which is the usual route to Renville Park. Ran towards Oranmore village and a bit of coast road to the train station and back. On the return leg, there was quite a bit of head and cross wind. Average pace: 5:28/km; HR average; 165 bpm; Max HR: 177 bpm. Not a bad run altogether, felt good and happy to be out running after not doing my Sunday run. I absolutely hate missing these training sessions, even if there’s no way I can do them.


Yesterday, I’ve signed up for my first race this year. It’ll take place on December 26th, St. Stephen’s Day in Athenry. Hoping, that this will keep me in check over Christmas and put a bit of a break on the typical overindulgence. It’s a big race with some Irish elite runners participating every year. Fields of Athenry 10K Road Race. I don’t have a specific target for this race, however I’d like to see myself coming as close as possible to the 50min mark.

Week 12 – Day 1 STRAVA Activity 

Week 12 – Day 1

Week 11 – Day 1

8k run, 5min stretching.

I felt quite well after the Sunday’s long run, but come Monday afternoon I started to feel rather tired and weak. I was hoping that this is just a delayed fatigue after the Sunday training session rather than a sign of a man flu.

Also, I had it in my head for some reason, that the Tuesday session will include hill reps. Boy, was I pleasantly surprised, when I checked the plan hanging on the fridge. It had 8k easy run on it.

Even though I was tired, I could not fall asleep and kept turning in bed for about 45min. The sleep wasn’t great either and I kept waking up every two hours. When the alarm went off at 5.30am, my brain has kicked in fairly quickly playing tricks on me. Get up and go fo a run? Stay in bed and get another hour of sleep? It did take significant effort to get up. I was out the door shortly after that.

Again, I tried to pace myself as best as I could to make it more of a recovery/easy run. Roughly at km 2, I noticed that my headlamp dropped the lumens power and I wasn’t able to see the ground as much as I’d like to. I was delighted with myself, that I bring spare batteries with me on every run in the dark. Changing batteries on the go in close to pitch dark conditions is not the easiest task, but I got it done.

It wasn’t the most enjoyable session, I felt sluggish and tired. Getting it done and ticking off another run off the training plan on the fridge was the most enjoyable part.

Week 11 – Day 1 STRAVA Activity

Week 11 – Day 1

Week 10 – Day 1

4k warm up run, light stretching, 5x100m hill repeats with 5x100m jog/walk down, 3k cool down run.

Weather in Galway usually provides a great small talk subject as it’s quite changeable and it rains quite a bit. Last couple of weeks it was rather cold with minus temperatures during the night and early mornings. I was rather pleasantly surprised to wake up at 5:30am to a dry morning and 11°C. Needed only a t-shirt and hi-viz running jacket on this pitch dark route.

I put the below picture up on instagram and twitter last night, so it motivates and keeps me accountable. Once I’ve committed openly to doing something it’s much harder for me to not do it.


The warm up run part of the training session was rather easy. I ran to my local park and stopped by the planned hill. I did some light stretching before tackling the 5x100m repeats. The first two felt fine, but I could really feel the HR spiking. The next three were a bit of a torture and I gladly welcomed the 3k cool down run. Muscles and knees feel a bit fatigued, which I assume is normal given the fact I’ve never done any hill training before. There are plenty of benefits of hill intervals: burning more calories, increase endurance, increase speed and build up strength. I don’t think these type of sessions will ever get easier but I will suffer to reap those benefits.

Week 10 – Day 1 STRAVA Activity

Week 10 – Day 1

Week 8 – Day 2

6k easy run, 8x100m @ 4:30 per km pace with 8x100m recovery, 1k cool down run.

The alarm was set for 5:30am this morning.I was out the door at 5:43. According to my weather app it was -1°C. Frost everywhere and some paths were very slippy. This has naturally slowed me down from the start quite a bit and I continued with quite an easy pace for the 6k staying over 5:30 pace per km.I felt rather fresh for the 8 repeats of 100m at pace 4:30 – 4:40 /km.


This was by far one of the most enjoyable training sessions since I started this plan. I think it’s mainly due to the easy pace, which I was able to hold for the full 6k+. Why 6k+? At km 4, my Garmin watch has stopped tracking the distance for some reason and I had to pause and resume a couple of times before it kicked in again. (It recorder km 4 to have taken 11 minutes?!)

Running the same route was not boring as the conditions were different and I was just enjoying the frosty scenery.

Very happy with this morning’s session and delighted to have shaken off the head cold. It feels great to be back running after missing the 2 sessions last week.

Week 8 – Day 2 STRAVA Activity 

Week 8 – Day 2

Week 6 – Day 1

No warm up, 5 km run, 5 x 100m @ 4:30 per km pace with 5 x 100m recovery, 2 km cool down run.

There’s a first for everything.

Believe it or not, it was the first morning I ran in rain since I started the training plan. Given the fact, that I am based in Galway this is very unusual. We were absolutely blessed with dry weather up to now. Also, this was the first session that included intervals. I was so excited about the interval session that I dreamt about running last night.

The first 5k were quite enjoyable, even though it was cold and wet. I did not notice any pain or niggles. Adrenaline was building up for the 100m intervals. I have to say that I thoroughly enjoyed these. The 2k cool down was very welcome though.

As I use a Garmin GPS running watch, I used the Garmin Connect to set up the workout for this morning and uploaded it to the watch. It worked very well and could not be happier with it. I will definitely be using this feature for these type of sessions going forward. Here’s a screenshot of the workout set up on Garmin Connect website…


Week 6 – Day 1 STRAVA Activity

Week 6 – Day 1

Week 5 – Day 3

Short warm up, 8 km run, cool down walk and 5 min stretching.

It was a very nice Saturday and I did my training session in the afternoon. This was the first session, where I felt like packing it in at km 3. Stomach felt really heavy and I got a stitch on the right side. I blame poor nutrition on the day. My 3.5 y/o son wanted to get lunch from a burger serving american chain establishment. As much as he has enjoyed it, it was not a happy meal for me.

I powered through after km 3 and at km 5 I started to feel much better. I’m glad I decided to keep going. This was also the first session, where my legs felt rather tired and a bit sore. The muscle achiness continued and could still feel it a bit on Sunday.

The sore, tired legs might have been some sort of sign, so I didn’t do the 10k run on Sunday. The first of the long run sessions will have to wait till Week 6.

Week 5 – Day 3 STRAVA Activity

Week 5 – Day 3

Week 4 – Day 2

No warm up, 8 km run, 5min stretching.

This morning’s run was kicked off by ‘The Loneliness of the Long Distance Runner’ by Iron Maiden. What a great song to get into an early run on a warm (13°C) October morning.

Not much to report, just that it was quite windy and it required a bit more effort than the last Tuesday run. Legs felt great and the runner’s high kicked in from km 5. I can’t wait to start some longer distances, I think I will enjoy them.

As my little boy has no Rugby Tots classes this Saturday due to a bank holiday, I’ve decided to do the local ParkRun. Let’s see how I perform over 5 km distance after nearly 4 full weeks of training. Hoping for a flat 25min result.

I will also complete the 7 km run on Sunday as per the training plan.

Week 4 – Day 2 STRAVA Activity

Week 4 – Day 2