Let the Taper begin..

With Eoin Keith Connemara 20111.

Getting the Taper right can be the hardest part of a training programme and the trick is to do just enough without doing too much. Looking back over my training diary and the build up to previous 24-hr races I noticed that last year I took part in the Trail World Championships only 2 weeks before the Energia 24-hr race in Belfast and that seemed to work well so today I took the opportunity to do my last long training run with Eoin Keith along the Dublin & Wicklow Mountain way. 

J.B Malone  memorial. Photo Alan Rowlette.

My plan for next week is a sports massage and at least one track session of 4*1K intervals with race paced runs on other days of up to 1 hour and I'll avoid any routes with hills.

IAU 24-hr World & European Championships 2012

24-hr World & European Championships 2010.

This is the one I've been waiting for and can now confirm that I've been selected to represent Ireland in the 24-hr World & European Championships 2012 which is less than 3 weeks away.  My year was planned around this race and even though confirmation of selection only happened recently I had trained as if I was doing it.  All races have led to this point and my peak and taper was planned around the race date.

The following appeared on the Athletics Ireland Website.

The World and European 24 Hour Championships takes place in Katowice, Poland on 8/9 September.  Ireland will have teams participating in both men’s and women’s events.  The men’s team will consist of John O’Regan and Eddie Gallen.  John is the reigning national champion having won the title at the Energia 24 Hour race in Bangor, Co Down on July 6/7.  Eddie finished third in this race and was runner up to John in 2011 also.

The women’s team will comprise of Deirdre Finn and Ruthann Sheahan.  Deirdre was the national 24 hour champion in 2011 and also included the Bangor 24 Hour race as part of her preparations for Katowice.  The weather conditions were very wet on that occasion so the team will be anticipating a different challenge in Poland.

Each of the team will have a support person in attendance to assist with refuelling and race strategy in what promises to be a gruelling competition.

Defining Moment nominated in 2 categories.

Defining Moment has been shortlisted in 2 categories at the Action on Film International Film Festival 2012.
The categories are:

• Best Documentary
• Best Documentary Cinematography. 

Screening takes place at 6pm in the Krikorian Theatre, Monrovia, Los Angeles on Tuesday 21st August.

Preparing to Taper.

Photo by Alan Rowlette.

It's been a tough 2 weeks with a lot of quality sessions including double days, gym sessions and track work but I'm glad to say it all went to plan and I'm now preparing to Taper.  My plan for next week is reduced volume with increased intensity which will include steady runs of up to 1 hour and maybe a track session.
This day last week I ran the Celbridge AC 5K and finished in 18:05,  way off my PB but still a 2 second improvement on the Donadea 5K from 2 weeks earlier and it show's that at least I'm not going backwards with the training.


  

Peaking again. Again.

In anticipation of my next race I'm midway through a 2 week peak which consists of a high volume week at low intensity followed by a lower volume week of higher intensity finishing with a 5K race.  Recovery since the 24-hr race has gone very well and thats one of the benefits of not getting caught up in a race especially when there's a race of more importance so close.  Heart Rate profiles in the attached are not exact as there were quite a few unexplained peaks & troughs.

Saturday.

This run was a recce for  Sunday's run as I needed to work out timing and distance to join up with my club mates doing a shorter trail run as it meant a lift home.

Sunday

Mentally & Physically this was a tough run as I ran it on tired legs following Saturday's run with deadlines to meet.  Very happy with how it went and finished knowing I could have kept going.  I'll decide what I do tomorrow when I wake up.

Donadea 5K.  27/07/12

Attached photo from a recent race thanks to James Shelley of LeCheile AC.  I ran this race during my recovery and was hoping to finish in approx 20 minutes running by feel.  I wasn't sure what to expect so soon after the 24-hr race but after 1K I felt good and stayed steady but didn't get carried away.  Approaching 4K I decided to push a bit and then got caught in a race with another guy and we stayed with each other until the last 400M and I happily crossed the finish line in 18:07.  Not a PB but better than expected and a sign that my recovery has gone well.