Marc On The Run!

Tues Speed work

2011-07-26T01:07:00.000-07:00

Did 6x400mts followed by 8x200mts this morning.

Did the 400mts in avg speed of 73secs ... felt really strong...

Did the 200mts at avg speed of 33 secs... hard session , pushed the boat out on this one...

Did 1 mile warm up and down.

Monday 25/07/2011

2011-07-26T01:05:00.000-07:00

Did hard workout in gym on monday morning with lots of weights and sit ups ect..

That evening did 10k around carrigtwohill in very hot conditions, did it in 46.30... felt very good...

Weekly Mileage

2011-07-26T01:02:00.000-07:00

Weekly Mileage....

Toatal miles 33

Sunday Long Run

2011-07-26T01:00:00.000-07:00

We did 3 laps of churchtown south 5 mile course to get a feel for the 2.5mile loop lap.

We added another 3-4 miles by running down to a beach and back, lovely morning for a run.

All in about 11 miles.

Sat Speed 23/07/2011

2011-07-26T00:58:00.000-07:00

Did 12x400 mts speed on sat morning.

Did avg speed per 400mt was around 74 secs

Had a 4 min jog interval at 6 .

Did 1 mile warm up and 2.5 mile warm down.

Fri Afternoon Run

2011-07-26T00:54:00.001-07:00

Ran 4.5 miles in the afternnon on friday, planned to do 6miles or 10k but heat was unreal...

Carrigtwohill 5k Race

2011-07-21T03:42:00.000-07:00

Ran my local Carrigtwohill 5 k race tonight in a time of 17:45... 45 secs faster than last year.

Won the local prize again... 1st Carrigtwohill man home again for second year in a row...

Carrigtwohill Community Council
CARRIGTWOHILL '5K'
Wednesday 20 July 2011. 8:00pm
Place Time Name Team Race Age Category min/mile
1 0:15:53 HARRINGTON, Chris Leevale AC M 05:06.6 437 1
2 0:16:00 WAUGH, George unatt/Bandon M 05:08.9 602 2
3 0:16:08 MINTERN, Chris Leevale AC MJ 05:11.5 742 3
4 0:16:11 O'DONOVAN, Cathal St. Finbarrs AC M 05:12.4 440 4
5 0:16:20 TWOMEY, Tim Leevale AC M 05:15.3 421 5
6 0:16:26 HEGARTY, Brian Leevale AC M 05:17.2 514 6
7 0:16:29 MEADE, John St. Finbarrs AC M 05:18.2 626 7
8 0:16:32 O'CONNELL, Cathal St. Finbarrs AC M45 05:19.2 724 8
9 0:16:51 BRENNAN, John Rathfarnham-WSAF AC M40 05:25.3 415 9
10 0:16:55 GRUFFERTY, James Leevale AC M 05:26.6 406 10
11 0:17:02 DOWLING, Sean Liffey Valley AC M 05:28.8 522 11
12 0:17:09 MOORE, Colm Leevale AC M 05:31.1 466 12
13 0:17:16 O'REILLY, Alan CIT AC M 05:33.3 454 13
14 0:17:21 LYONS, Dennis St. Finbarrs AC M 05:34.9 617 14
15 0:17:28 MEADE, Eric East Cork AC M45 05:37.2 435 15
16 0:17:32 ANDERSON, Conor unatt/Cork M 05:38.5 922 16
17 0:17:33 HOULIHAN, Michael St. Finbarrs AC M 05:38.8 661 17
18 0:17:42 BOYLE, George Leevale AC M 05:41.7 573 18
19 0:17:43 SMITH, Kevin Midleton AC M 05:42.0 455 19
20 0:17:44 SHEEHAN, Dermot East Cork AC M 05:42.4 733 20
21 0:17:45 DALTON, Marc Midleton AC M 05:42.7 404 21
22 0:17:47 MCCARTHY, David unatt/Midleton M 05:43.3 918 22
23 0:17:54 BICKERDIKE, Mark Leevale AC M45 05:45.6 422 23
24 0:17:59 O'SULLIVAN, Rory unatt/Carrigaline M 05:47.2 948 24
25 0:18:01 CLARKE, Tim unatt/Cork M 05:47.8 746 25
26 0:18:02 RAHILLY, Patrick St. Finbarrs AC M 05:48.1 451 26
27 0:18:03 MCMAHON, Mark West Muskerry AC M40 05:48.5 775 27
28 0:18:05 O'DWYER, David East Cork AC M 05:49.1 419 28
29 0:18:06 STIEGLER, Daniel unatt/Cork M 05:49.4 563 29
30 0:18:07 FINN, Michelle Leevale AC F 05:49.8 842 30

Tuesday Easy run

2011-07-21T03:32:00.000-07:00

We went for 2 laps of Carrigtwohill 5k route on tues morning , very easy run.

Avg around an hour ... felt good.

Sunday Speedwork

2011-07-18T16:03:00.000-07:00

Did speedwork this morning in CBS...

Did 10x400's followed by 6x200's

Felt hard after not doing proper speed for a few weeks... got through it ok thought with no problem with stomach muscle.

Avg 79 secs for the 400's and 39 secs for the 200's

Felt good after it... Put on 6 pounds on holiday ... so needed the speed to burn it off...

Good diet for the week now..

Back After Break in Lanzarote

2011-07-16T14:48:00.000-07:00

Have been away from running for about a week or so,

Ran 5 miles in blistering heat on wens and 5 of the same on thurs in Lanzarote.

The week before i have a little problem with a stomach muscle, i hope its gone have been on anti inflamatories for about a week now.

Took 2 more days off after that and hope to get out and do some speed tomorrow.

Back to reality....Focus Focus...Carrigtwohill 5k on wensday.....

Friday morning easy run 1/07/2011

2011-07-01T00:50:00.001-07:00

Did 5.3 miles in 43 mins easy this morning.

Lovely morning for a run.

Happy enough, had a little tight calf after race , but it was ok after half a mile.

Thurs Night race Macroom 5k 30/06/2011

2011-07-01T00:48:00.000-07:00

Macroom 5 k race tonight.

Did 17:40 , Thats 5:41 pace , finished 15th happy enough considering the cousre has quite a few ups and downs.
1 min 19 secs better than last year on same course.

Did 1 mile warm up no warm down.

Total miles 4.5

Tues Morning Speed 29/06/2011

2011-06-29T04:49:00.000-07:00

Speed Session:

5x800mts

1= 2:50

2=2:47

3=2:48

4=2:49

5=2:46

6x300's

1=56secs

2=54secs

3=55secs

4=56secs

5=56secs

6=55secs

1 mile warm up and 2.5 warm down.

Monday 27/06/2011

2011-06-29T04:38:00.000-07:00

Easy run this monday .

Did 7.5 miles easy on tough hilly route from Carrigtwohill to glountaune and back.

Sunday Morning easy run 26/06/2011

2011-06-26T07:15:00.000-07:00

Easy run this morning .

Did route from Midleton Park Hotel to Carrigtwohill and back old midleton road to hotel.

10 miles in 1 hr 21 mins easy..

Total miles for week 44.5 miles

Sat Morning speed 25/06/2011

2011-06-25T14:32:00.000-07:00

Did speed session in Midleton CBS this morning at 8.

Did 1 mile warm up and down.

Did 12x 400's

1= 75 sec
2= 74 sec
3= 75 sec
4= 76 sec
5= 75 sec
6= 75 sec

4 min jog interval

7= 75 sec
8= 75 sec
9= 76 sec
10= 75sec
11= 74 sec
12= 70 sec

Really good session, felt harder after race being so close, but got through it.

Total mileage = 5.5

Results of Shannagarry 5 mile

2011-06-24T01:48:00.000-07:00

Shanagarry 5m 2011

Ballycotton Summer Road Race Series 2011
SHANAGARRY '5'
Thursday 23 June 2011. 8:00pm

Place Time Name Team Race Age Category min/mile
1 0:26:22 SHINE, John Leevale AC M 05:16.3 525 1
2 0:26:29 FAHY, Roy East Cork AC M 05:17.7 1 2
3 0:27:02 HARRINGTON, Chris Leevale AC M 05:24.3 524 3
4 0:27:14 O'DONOVAN, Cathal St. Finbarrs AC M 05:26.7 645 4
5 0:27:17 O'CONNELL, Cathal St. Finbarrs AC M45 05:27.3 681 5
6 0:27:26 MEADE, John St. Finbarrs AC M 05:29.1 2 6
7 0:27:29 SMITH, Danny Ballynonty AC M 05:29.7 336 7
8 0:27:47 O'TUAMA, Cillian Leevale AC M 05:33.3 535 8
9 0:27:53 WHITAKER, Allen unatt/Glanmire M 05:34.5 8 9
10 0:27:58 COFFEY, Donal Leevale AC M 05:35.5 347 10
11 0:28:15 TWOMEY, Tim Leevale AC M 05:38.9 644 11
12 0:28:31 HENNESSY, John Midleton AC M40 05:42.1 692 12
13 0:28:46 SLATTERY, Liam Mallow AC M 05:45.1 3 13
14 0:28:52 MANGAN, Simon Gneeveguilla AC M 05:46.3 500 14
15 0:29:03 THOMPSON, Aidan unatt/Cork M 05:48.5 10 15
16 0:29:05 O'LEARY, Fergal Eagle AC M 05:48.9 4 16
17 0:29:06 SMITH, Kevin Midleton AC M 05:49.1 24 17
18 0:29:07 HOULIHAN, Michael St. Finbarrs AC M 05:49.3 7 18
19 0:29:15 COMBER, David Leevale AC M 05:50.9 13 19
20 0:29:17 O'REILLY, Alan CIT AC M 05:51.3 19 20
21 0:29:17 GALLAGHER, Paul St. Finbarrs AC M 05:51.3 760 21
22 0:29:18 WILLIAMS, Robbie Leevale AC M 05:51.5 14 22
23 0:29:19 BOYLE, George Leevale AC M 05:51.7 740 23

24 0:29:20 DALTON, Marc Midleton AC M 05:51.9 15 24

25 0:29:22 DUGGAN, Paul St. Finbarrs AC M40 05:52.3 6 25
26 0:29:22 CLARKE, Tim unatt/Cork M 05:52.3 21 26
27 0:29:24 LYONS, Dennis St. Finbarrs AC M 05:52.7 653 27
28 0:29:25 MEADE, Eric East Cork AC M45 05:52.9 5 28
29 0:29:28 MOORE, Colm Leevale AC M 05:53.5 761 29
30 0:29:29 MURPHY, Declan St. Finbarrs AC M 05:53.7 11 30
31 0:29:42 MURPHY, Damian West Waterford AC MJ 05:56.3 16 31
32 0:29:45 O'SULLIVAN, Johnny Galtee Runners AC M 05:56.9 20 32
33 0:29:48 O'SHEA, Ronan Eagle AC M 05:57.5 30 33
34 0:29:51 O'DWYER, David East Cork AC M 05:58.1 47 34
35 0:29:59 MCCARTHY, Claire St. Finbarrs AC F 05:59.7 351 35
36 0:30:02 MCMAHON, Mark West Muskerry AC M40 06:00.3 23 36
37 0:30:04 MCCARTHY, Padraig Skibbereen AC M45 06:00.7 43 37
38 0:30:14 FITZGERALD, Kevin Skibbereen AC M 06:02.7 738 38
39 0:30:14 RAHILLY, Patrick St. Finbarrs AC M 06:02.7 33 39
40 0:30:15 CANAVAN, Darragh Midleton AC M 06:02.9 346 40
41 0:30:16 LYNCH, Rhona Eagle AC F35 06:03.1 352 41
42 0:30:17 O'HERLIHY, Colin Eagle AC M40 06:03.3 32 42
43 0:30:22 WALSH, Joe unatt/Midleton M 06:04.3 674 43
44 0:30:23 MCCARTHY, Denis East Cork AC M45 06:04.5 28 44
45 0:30:24 DUCHNICZ, Adam Midleton AC M 06:04.7 46 45
46 0:30:30 DOHERTY, Robert Eagle AC M 06:05.9 17 46
47 0:30:32 TWOMEY, Bill UCC AC M 06:06.3 656 47
48 0:30:35 O'CALLAGHAN, John Eagle AC M40 06:06.9 38 48
49 0:30:37 O'SHAUGHNESSY, Shane Eagle AC M 06:07.3 39 49
50 0:30:38 CLANCY, Michael Mallow AC M 06:07.5 40 50
51 0:30:40 POWER, Pat Eagle AC M 06:07.9 25 51
52 0:30:43 WALSH, Colin unatt/Ballincollig M 06:08.5 34 52
53 0:30:44 MANGAN, Dtephen Gneeveguilla AC M 06:08.7 512 53
54 0:30:45 O'CALLAGHAN, Paul unatt/Cork M 06:08.9 49 54
55 0:30:51 O'SULLIVAN, Rory unatt/Carrigaline M 06:10.1 733 55
56 0:31:00 O'SHEA, Alex unatt/Ballineen M 06:11.9 343 56
57 0:31:04 LYONS, Dave Mallow AC M 06:12.7 54 57
58 0:31:07 DESMOND, John Eagle AC M45 06:13.3 41 58
59 0:31:15 MURPHY, AJ St. Nicholas AC M45 06:14.9 77 59
60 0:31:15 WALSH, Kieran unatt/Ballycotton MJ 06:14.9 52 60
61 0:31:16 HALLAHAN, John Leevale AC M45 06:15.1 29 61
62 0:31:16 CRAIG, David Bandon AC M 06:15.1 44 62
63 0:31:26 COFFEY, Philip Carraig na bhFear AC M40 06:17.1 696 63
64 0:31:29 DENNEHY, Aidan unatt/Cork M 06:17.7 79 64
65 0:31:29 BRENNAN, Kieran Navy AC M 06:17.7 45 65
66 0:31:31 HOLLAND, Ann-Marie Eagle AC F35 06:18.1 354 66
67 0:31:36 MCDONNELL, Edward Mallow AC M40 06:19.1 56 67
68 0:31:37 O'HERLIHY, Niall St. Finbarrs AC M 06:19.3 340 68
69 0:31:37 O'S-HOURIHAN, Josh unatt/Ballyandreen MJ 06:19.3 22 69
70 0:31:39 CARROLL, Nigel unatt/Leamlara M 06:19.7 57 70
71 0:31:40 O'MAHONY, John unatt/Whitechurch M40 06:19.9 64 71
72 0:31:44 CARR, Billy unatt/Conna M 06:20.7 117 72
73 0:31:47 O'CONNELL, John Midleton AC M 06:21.3 74 73
74 0:31:50 DUNPHY, John Eagle AC M40 06:21.9 59 74
75 0:31:52 WALSH, Niamh Leevale AC F 06:22.3 353 75
76 0:31:53 NAGLE, Deirdre Eagle AC F 06:22.5 356 76
77 0:31:58 O'SULLIVAN, Sean Midleton AC M40 06:23.5 93 77
78 0:31:58 CASHMAN, John Midleton AC M45 06:23.5 81 78
79 0:32:00 O'MEARA, Fergal Midleton AC M40 06:23.9 65 79
80 0:32:01 GEOGHEGAN, Stephen St. Finbarrs AC M 06:24.1 48 80
81 0:32:04 GIBSON, Andy Eagle AC M40 06:24.7 91 81
82 0:32:06 CARROLL, Denis Eagle AC M50 06:25.1 63 82
83 0:32:08 MCGRATH, Jim unatt/Cork M 06:25.5 55 83
84 0:32:09 MCCARTHY, Eugene Midleton AC M40 06:25.7 94 84
85 0:32:09 GEARY, Kevin Eagle AC M 06:25.7 514 85
86 0:32:12 LEHANE, Donnacha Eagle AC M 06:26.3 178 86
87 0:32:13 CODY, Thomas Midleton AC M55 06:26.5 72 87
88 0:32:14 COLLINS, Damien Leevale AC M40 06:26.7 101 88
89 0:32:14 FURLONG, Michael Midleton AC MJ 06:26.7 58 89
90 0:32:22 O'REGAN, Morgan unatt/Midleton M 06:28.3 78 90
91 0:32:23 CHAMBERS, Darren Youghal AC M 06:28.5 127 91
92 0:32:24 REILLY, Daithi Navy AC M45 06:28.7 83 92
93 0:32:26 FOX, Thomas unatt/Carrigaline M45 06:29.1 673 93
94 0:32:28 LINEHAN, Brian unatt/Cork M45 06:29.5 61 94
95 0:32:32 O'DUBHGAIN, Padraig Leevale AC M 06:30.3 116 95
96 0:32:33 O'TOOLE, Paul St. Finbarrs AC M45 06:30.5 66 96
97 0:32:33 CAREY, Richard unatt/Cork M 06:30.5 70 97
98 0:32:34 O'MAHONY, Kieran Leevale AC M 06:30.7 530 98
99 0:32:35 FRAHER, Kevin unatt/Cork M 06:30.9 773 99
100 0:32:36 PRENDERGAST, Karen unatt/Cork F 06:31.1 357 100
101 0:32:37 AHERNE, Neilus Midleton AC M55 06:31.3 531 101

Friday 24/06/2011

2011-06-24T01:18:00.001-07:00

Easy run this morning , ran 6 miles in around 55 mins easy.

Lovely morning for run.

Shannagary 5 mile Race 23/06/2011

2011-06-24T01:15:00.000-07:00

Ran Shannagary 5 mile race tonight in 29:20(pb)

Felt really good , enjoyed this race.

Happy with pb.

2 mile warm up, 1.5 mile warm down total miles 8.5

Tuesday 21/06/2011

2011-06-21T03:42:00.000-07:00

Speed session.

Did 6 x 400 mts on hills .

1- 79 sec
2- 79 sec
3- 79 sec
4- 80 sec
5- 78 sec
6- 79 sec

Did 1 mile warm up and 4.5 miles at steady pace to finish.

Good session for thurs race.

Monday 20/06/2011

2011-06-21T03:39:00.000-07:00

Did hilly route today .

1 hr 03 mins for a 7.5 mile loop from carrigtwohill up to Glountaune and back.

Really pushed the hills for race on thurs .

Calf felt good so was happy all-round .

Saturday Morning Speed Session 19/06/2011

2011-06-20T07:04:00.000-07:00

5 x 600's average pace 2min 2sec per lap.

Had a tight calf so took it handy, 1 mile warm up and down.

Tues 14th June speed

2011-06-14T15:01:00.000-07:00

Did 10 x 800 mts with 2 min recovery 1 Mile warm up and down

1- 2:49

2- 2:43

3- 2:44

4- 2:46

5- 2:48

easy jog 3min recovery interval

6- 2:49

7- 2:45

8- 2:46

9- 2:51

10- 2:47

Report: Didnt feel up to doing the 10 , but managed it in the end , happy with pace . Felt good.

Total miles 7.5

Mon 13th June Training

2011-06-14T14:59:00.000-07:00

DiD 65 mins easy around the CBS in Midleton.

Around 6.5 miles

Report: Happy loosened the legs after sundays long run

Results of John Buckley 5k

2011-06-13T06:27:00.000-07:00

Here are the results of the John Buckley 5k race on in the marina.

Did 16:58 PB.... Finished in 33rd need to make top 20 next year...

Pos.

Athlete

Time

Pace

Mark Hanrahan

14:46

04:45

Ryan Creach

15:19

04:56

Michael O'Herlihy

15:23

04:57

John Shine

15:33

05:00

Thomas Maunsell

15:36

05:01

Chris Harrington

15:37

05:02

Eoin O'Sullivan

15:44

05:04

Peter Hanrahan

15:46

05:04

Shane Coffey

15:47

05:05

Barry O'Donovan

15:56

05:08

John Shanahan

15:58

05:08

Kevin Wilmot

16:07

05:11

John Meade

16:09

05:12

Brian Hegarty

16:13

05:13

Cathal O'Donovan

16:15

05:14

Kieran Lane

16:16

05:14

Cathal O'Connell

16:19

05:15

Michael Buckley

16:28

05:18

James O'Driscoll

16:32

05:19

Conor Tierney

16:37

05:21

Owen Cummins

16:38

05:21

Jim Cosgrave

16:41

05:22

Tim Twomey

16:42

05:23

William Hughes

16:42

05:23

Kenny Curran

16:43

05:23

Billy O'Brien

16:44

05:23

Kieran O'Sullivan

16:45

05:23

Sean Dowling

16:46

05:24

Lizzie Lee

16:48

05:24

Tim O'Mahony

16:52

05:26

George Boyle

16:55

05:27

Michael Morgan

16:58

05:28

Marc Dalton

16:58

05:28

Michael Ryan

16:59

05:28

Edwin Sutton

17:04

05:30

Robert Long

17:05

05:30

Declan Murphy

17:05

05:30

Dennis Lyons

17:06

05:30

Mark McMahon

17:07

05:31

Brian Shiels

Last weeks Training logs week ending 12/05/2011

2011-06-13T06:19:00.001-07:00

Mon 6th :
Jogged a few miles around Cork City Marathon Route to Cheer on Midleton Team to their 6th place finish...
Well Done Lads...

Tues 7th Day Off

Wens 8th :
Ran 45 mins easy around 5.5 miles

Thurs 9th Day off

Fri 10th:
Ran 8 miles in 1hr 03 mins easy around Midleton

Sat 11th:
Did 10 x 400mts at average lap time of 73.5 secs
Did 4 x 200 mts at average lap time of 39 secs
Toatl miles = 1mile warm up 3.5 at pace and 1 mile warm down = 5.5miles

Sun 12th:
Ran 10 miles easy around Midleton in 1 hr 20 mins

Weeks Total=31 miles

Report: Just back from little spell of flu , felt really good by sat and enjoyed session.

Need to do more this week....

Monday Speed work 23/05/2011

2011-05-23T16:58:00.000-07:00

Mon speed session with Club

10 x 200 mts of hills work at avg time 43 secs

3 x 500 mts of pace work avg time 1:45

Report: Handy speed session, enjoyable .

Saturday Morning Speed Session 21/05/2011

2011-05-22T13:55:00.000-07:00

Speed Session :
10 x 400mts 60 sec recovery followed by 4 min jog and 6 x 200mt jog back recovery

__400"s_
1: 71 sec
2: 72 sec
3: 73 sec
4: 73 sec
5: 74 sec

3 min Jog

6: 72 sec
7: 73 sec
8: 74 sec
9: 75 sec
10: 72 sec

4 min jog

__200's__

1: 39 sec
2: 39 sec
3: 39 sec
4: 40 sec
5: 39 sec
6: 40 sec

1 mile warm up and down.

Report: Tough session felt like we had to break up the 400's into 2 halves or times would have fadded.

Fota 4 Mile Results Top 30

2011-05-20T06:44:00.000-07:00

Place	Time	Name	Club	Age Cat	Race No	Place
1	00:20:46	SHINE, John	Leevale AC	MS	311	1
2	00:20:59	COFFEY, Shane	Togher AC	MS	763	2
3	00:21:14	DONOVAN, Barry	Leevale AC	MS	930	3
4	00:21:31	MARSHALL, Cornelius	St. Finbarrs AC	MS	376	4
5	00:21:35	MACKLIN, Steven	Togher AC	MS	659	5
6	00:21:37	MEADE, John	St. Finbarrs AC	MS	262	6
7	00:21:38	MAUNSELL, Thomas	Leevale AC	MS	682	7
8	00:21:41	SHEAHAN, Colm		MS	281	8
9	00:22:06	MACDOMHNAILL, Aogan	West Limerick AC	MS	419	9
10	00:22:17	WILMOT, Kevin	Bandon AC	MS	946	10
11	00:22:26	DOWLING, Sean	Liffey Valley AC	MS	338	11
12	00:22:41	THOMA, Jiri	Leevale AC	MS	881	12
13	00:23:01	MCNAMARA, Wesley	St. Finbarrs AC	MS	216	13
14	00:23:03	SHILDS, Brian		MS	433	14
15	00:23:09	DALTON, Marc	Midleton AC	MS	164	15
16	00:23:19	KELLY, Cathal	St. Finbarrs AC	MS	354	16
17	00:23:37	POWER, Ronan	Leevale AC	M40	636	17
18	00:23:47	BYRNE, David	Ballymore-Cobh AC	M40	754	18
19	00:23:49	CROKER, Ivor		MS	185	19
20	00:23:51	SMITH, Kevin	Midleton AC	MS	837	20

21	00:23:56	TWOMEY, Bill	UCC AC	MS	136	21
22	00:23:58	MURPHY, Michael	St. Finbarrs AC	M50	552	22
23	00:24:01	CLARKE, Tim		MS	192	23
24	00:24:06	COMBER, David	Leevale AC	MS	911	24
25	00:24:08	O'CALLAGHAN, John	Eagle AC	M40	316	25
26	00:24:26	CANAVAN, Darragh	Midleton AC	MS	845	26
27	00:24:33	COFFEY, Phillip	Carraig na bhFear AC	M40	414	27
28	00:24:35	CHOJAN, Matthew	Midleton AC	MS	147	28
29	00:24:36	STIEGLER, Daniel		MS	775	29
30	00:24:38	TWOMEY, Donal	West Muskerry AC	M40	857	30

Friday Handy Run

2011-05-20T01:23:00.000-07:00

Ran 8 miles in 1hr this morning at 6:30am.

Really easy 8min pace. Light drizzel of rain , lovely condidtions.

Report : felt a stitch at 2 miles , drove on with it and it was gone by mile 3 . Enjoyable run.

Fota 4 mile race

2011-05-19T15:08:00.000-07:00

Took Wensday off to rest for the Fota Wildlife 4 mile road race.

Ran 23:08 , 9 secs off my pb , but it was a very tough course so happy with that.

Report : think i maybe have went out too fast , went through the 1st mile in 5:24, maybe a little too hot.
The last steep hill was tough , nearly knocked all i had left out of me.

All in all happy with my progress.

Tues Speed work

2011-05-17T14:51:00.000-07:00

I did spped work in the CBS Field at 6:15 am this morning

Did 4x 400's followed by 5 x200's

400'S
1: 75sec
2: 73sec
3: 74sec
4: 73sec
5: 74sec

200'S
1 : 34sec
2: 34sec
3: 35sec
4: 36sec
5: 34sec

followed by 1 mile warm down and streches and hot tub and steam.

Monday Speed work

2011-05-17T14:47:00.000-07:00

Monday i did speed work in the CBS Field in Midleton.

I did 2 miles warm up .

We did 8 x 400's

I did the 1st 4 at pace between 72-74 secs avg

The last 4 i did handy at 88 sec 's avg.

I did one more for good measure at 69 sec , really hot one.

Finished off with a mile warm down and steam and hot tub.

Report: Really good, felt really comfortable at the 88 sec . didint even feel like running hard.

Sunday's long run

2011-05-15T12:58:00.000-07:00

Went out and did a very hilly 9 mile run.
The hill training is brilliant and brings you on in all races.

1hr 32mins for 9 miles , 2.5 of this was hills.

Report : Had a little cold , so felt a little weak out there but got on ok.

Pfizer 6 mile race results

2011-05-14T11:29:00.000-07:00

PFIZER 6-MILE ROAD RACE (CORK BHAA)
Cathal O’Connell (UCC, M45) 32:44; 2 Donal Coffey (Pilz) 33:12; 3 S Mangan (temp-reg) 34:33; 4
Kieran O’Sullivan (Cork Garda, M40) 34:44; 5 Tom Laffan (HSE, M40) 34:49; 6 T Mahony (Cork City Co) 35:17; 7 Marc Dalton (Midleton UDC) 35:30; 8 W McNamara (temp-reg) 35:48; 9 D Murphy (DMP) 35:54; 10 Derek O’Keeffe (Digisoft) 36:04.
M40: 3 Colin O’Herlihy (Logitech) 37:12.
M45: 2 Stan Byczek (Midleton News) 38:18.
M50: 1 John Collins (Team adidas) 36:31.
Team: (Grade A) 1 Midleton News 70; 2 UCC 84; 3 Moog 580. (Grade B) 1 Midleton UDC 87; 2 EMC 108; 3 Bord Gais 109. (Grade C) 1 Naval Service 224; 2 Bord Gais 251; 3 UCC 265.

1st Post

2011-05-14T11:12:00.000-07:00

Sat 14/05/2011

Speed Session

12 x 400 meters

10 min warm up jog followed by streches.

400's

1 = 73 sec
2 = 74 sec
3 = 74 sec
4 = 74 sec
5 = 75 sec
6 = 74 sec

3 min jog interval

7 = 74 sec
8 = 73 sec
9 = 74 sec
10 = 75 sec
11 = 73 sec
12 = 72 sec

10 min warm down jog followed by strectches

Report: very tough session , felt really good doing under 5 min mile pace for 3 miles .