tag:blogger.com,1999:blog-5061872728972463732024-03-21T19:28:40.983+00:00John O'Regan's Blog. John O'Regan's Blog. Training, Travelling, Running and Racing.John O'Reganhttp://www.blogger.com/profile/03425717319361622234noreply@blogger.comBlogger329125tag:blogger.com,1999:blog-506187272897246373.post-62420532000007109992018-01-03T09:13:00.000+00:002018-01-03T09:13:47.548+00:00Time Management<div style="margin-bottom: 11.25pt; margin-left: 0cm; margin-right: 0cm; margin-top: 0cm;">
Not enough hours in the day to do all you want to do? Exercising for 60
minutes per day can seem time-consuming especially when we feel that we don’t
have those 60 minutes to spare, but when you think about it, 60 minutes is a very
small portion of the 1440 minutes available in a single day.<o:p></o:p></div>
<div style="box-sizing: border-box; margin-bottom: 11.25pt; margin-left: 0cm; margin-right: 0cm; margin-top: 0cm;">
<span style="background-color: rgba(255, 255, 255, 0);">Now
I know that the majority of those minutes are spent working, commuting and
sleeping but if you look closely you’ll soon discover that a lot of our daily
minutes are actually wasted.</span><o:p></o:p></div>
<div style="box-sizing: border-box; margin-bottom: 11.25pt; margin-left: 0cm; margin-right: 0cm; margin-top: 0cm;">
<span style="background-color: rgba(255, 255, 255, 0);">Getting
yourself organised and a bit of forward planning could easily make your day a
bit more productive.</span><o:p></o:p></div>
<div style="box-sizing: border-box; margin-bottom: 11.25pt; margin-left: 0cm; margin-right: 0cm; margin-top: 0cm;">
<span style="background-color: rgba(255, 255, 255, 0);"><b>Not having enough time</b> is probably the
most used excuse for not exercising but the reality is we all have the time and
it’s more a matter of priorities and how much you value your health.</span><o:p></o:p></div>
<div style="box-sizing: border-box; margin-bottom: 11.25pt; margin-left: 0cm; margin-right: 0cm; margin-top: 0cm;">
<span style="background-color: rgba(255, 255, 255, 0);">Even
those with the most demanding of jobs find time to fit exercise into their
daily routine as they realise the harm that the lack of exercise can do and
more importantly they realise the benefits gained from including some form of daily
exercise.</span><o:p></o:p></div>
<div style="box-sizing: border-box; margin-bottom: 11.25pt; margin-left: 0cm; margin-right: 0cm; margin-top: 0cm;">
<span style="background-color: rgba(255, 255, 255, 0);"><b>We can’t make time but we can make the most
of it</b>.</span><o:p></o:p></div>
<div style="box-sizing: border-box; margin-bottom: 11.25pt; margin-left: 0cm; margin-right: 0cm; margin-top: 0cm;">
<span style="background-color: rgba(255, 255, 255, 0);">You’ve
heard it said that time is money and if you think of it in that way then you
might be less likely to waste it.</span><o:p></o:p></div>
<div style="box-sizing: border-box; margin-bottom: 11.25pt; margin-left: 0cm; margin-right: 0cm; margin-top: 0cm;">
<span style="background-color: rgba(255, 255, 255, 0);">If
you do an audit of your typical day and week you should find that windows of
opportunity do exist but we have allowed them to close and with a little bit of
strategic planning we can re-open them.</span><o:p></o:p></div>
<h3 style="box-sizing: border-box; margin-bottom: 7.5pt; margin-left: 0cm; margin-right: 0cm; margin-top: 7.5pt;">
<span style="background-color: rgba(255, 255, 255, 0);"><span style="font-size: 13.0pt; mso-fareast-font-family: "Times New Roman";">1. The
running commute</span></span><o:p></o:p></h3>
<div style="box-sizing: border-box; margin-bottom: 11.25pt; margin-left: 0cm; margin-right: 0cm; margin-top: 0cm;">
<span style="background-color: rgba(255, 255, 255, 0);">Do
you live within a reasonable distance from work? If yes, then you could try the
occasional run to work as this is a very time efficient way to fit in your
training.</span><o:p></o:p></div>
<div style="box-sizing: border-box; margin-bottom: 11.25pt; margin-left: 0cm; margin-right: 0cm; margin-top: 0cm;">
<span style="background-color: rgba(255, 255, 255, 0);">If
this is inconvenient due to lack of showering facilities then you could try
running home. I find that the run home
can be invigorating and helps to clear your head rather than falling asleep on
a bus or train leaving you feeling lethargic for the rest of the evening.</span><o:p></o:p></div>
<div style="box-sizing: border-box; margin-bottom: 11.25pt; margin-left: 0cm; margin-right: 0cm; margin-top: 0cm;">
<span style="background-color: rgba(255, 255, 255, 0);"><br />
<!--[if !supportLineBreakNewLine]--><br />
<!--[endif]--><o:p></o:p></span></div>
<h3 style="box-sizing: border-box; margin-bottom: 7.5pt; margin-left: 0cm; margin-right: 0cm; margin-top: 7.5pt;">
<span style="font-size: 13.0pt; mso-fareast-font-family: "Times New Roman";">2. Reclaim your lunch hour</span><o:p></o:p></h3>
<div style="box-sizing: border-box; margin-bottom: 11.25pt; margin-left: 0cm; margin-right: 0cm; margin-top: 0cm;">
<span style="background-color: rgba(255, 255, 255, 0);">Do
you have access to shower facilities in work? If yes, then it should be
possible to fit in a time- based session to ensure you always finish and have
time for lunch.</span><o:p></o:p></div>
<div style="box-sizing: border-box; margin-bottom: 11.25pt; margin-left: 0cm; margin-right: 0cm; margin-top: 0cm;">
<span style="background-color: rgba(255, 255, 255, 0);">It’ll
take a few attempts to get into a routine and work out potential routes but it
won’t be wasted time. As an example, you could run out for 15 minutes and then
turn and retrace your steps.</span><o:p></o:p></div>
<h3 style="box-sizing: border-box; margin-bottom: 7.5pt; margin-left: 0cm; margin-right: 0cm; margin-top: 7.5pt;">
<span style="background-color: rgba(255, 255, 255, 0);"><span style="font-size: 13.0pt; mso-fareast-font-family: "Times New Roman";">3. Look for
windows of opportunity</span></span><o:p></o:p></h3>
<div style="box-sizing: border-box; margin-bottom: 11.25pt; margin-left: 0cm; margin-right: 0cm; margin-top: 0cm;">
<span style="background-color: rgba(255, 255, 255, 0);">We
all need some downtime but there’s also wasted time. Do you drop the kids to
football practice or similar and wait around for them to finish or drive home
only to go out again?</span><o:p></o:p></div>
<div style="box-sizing: border-box; margin-bottom: 11.25pt; margin-left: 0cm; margin-right: 0cm; margin-top: 0cm;">
<span style="background-color: rgba(255, 255, 255, 0);">Is
there a particular programme on TV that you try avoid but your partner watches?
There are many other similar examples.</span><o:p></o:p></div>
<h3 style="box-sizing: border-box; margin-bottom: 7.5pt; margin-left: 0cm; margin-right: 0cm; margin-top: 7.5pt;">
<span style="background-color: rgba(255, 255, 255, 0);"><span style="font-size: 13.0pt; mso-fareast-font-family: "Times New Roman";">4. Keep
travel to a minimum</span></span><o:p></o:p></h3>
<div style="box-sizing: border-box; margin-bottom: 11.25pt; margin-left: 0cm; margin-right: 0cm; margin-top: 0cm;">
<span style="background-color: rgba(255, 255, 255, 0);">A
run can start from anywhere so rather than wasting time driving to a start
point just start from where you are. <u>The travel time can sometimes be as long
as or longer than the actual run time. This
saves the need to be packing spare clothes and saves further time</u>.</span><o:p></o:p></div>
<h3 style="box-sizing: border-box; margin-bottom: 7.5pt; margin-left: 0cm; margin-right: 0cm; margin-top: 7.5pt;">
<span style="background-color: rgba(255, 255, 255, 0);"><span style="font-size: 13.0pt; mso-fareast-font-family: "Times New Roman";">5. Get it
done early</span></span><o:p></o:p></h3>
<div style="box-sizing: border-box; margin-bottom: 11.25pt; margin-left: 0cm; margin-right: 0cm; margin-top: 0cm;">
<span style="background-color: rgba(255, 255, 255, 0);">Try
to run as early in the day as you can, as the longer you wait then the less
time you have. Do what you can when you can.</span><o:p></o:p></div>
<div style="box-sizing: border-box; margin-bottom: 11.25pt; margin-left: 0cm; margin-right: 0cm; margin-top: 0cm;">
<br /></div>
<h3 style="box-sizing: border-box; margin-bottom: 7.5pt; margin-left: 0cm; margin-right: 0cm; margin-top: 7.5pt;">
<span style="font-size: 13.0pt; mso-fareast-font-family: "Times New Roman";">6. Follow the same morning routine at weekends</span><o:p></o:p></h3>
<div style="box-sizing: border-box; margin-bottom: 11.25pt; margin-left: 0cm; margin-right: 0cm; margin-top: 0cm;">
<span style="background-color: rgba(255, 255, 255, 0);">Do
you get up at 7am Monday to Friday? Do the same at the weekend and you’ll mange
to fit in your run without impacting on your day and it may even give you a few
extra hours that would have been spent in bed.</span><o:p></o:p></div>
<div style="box-sizing: border-box; margin-bottom: 11.25pt; margin-left: 0cm; margin-right: 0cm; margin-top: 0cm;">
<span style="background-color: rgba(255, 255, 255, 0);">As
an added benefit it’ll also make getting up at 7am on the following Monday a
lot easier.</span><o:p></o:p></div>
<div style="box-sizing: border-box; margin-bottom: 11.25pt; margin-left: 0cm; margin-right: 0cm; margin-top: 0cm;">
<span style="background-color: rgba(255, 255, 255, 0);">You
need to do the things that will move your fitness forward and bring your goal
closer.</span><o:p></o:p></div>
<div style="box-sizing: border-box; margin-bottom: 11.25pt; margin-left: 0cm; margin-right: 0cm; margin-top: 0cm;">
<span style="background-color: rgba(255, 255, 255, 0);">“<i>Those who think they have not time for
bodily exercise will sooner or later have to find time for illness</i>,” Edward
Stanley, Earl of Derby, once said.</span><o:p></o:p></div>
<br />
<div class="MsoNormal">
<br /></div>
John O'Reganhttp://www.blogger.com/profile/03425717319361622234noreply@blogger.com4tag:blogger.com,1999:blog-506187272897246373.post-31404164106088627482017-07-28T16:08:00.001+01:002017-07-28T16:20:01.329+01:00IAU 24 Hour World Championships 2017<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhnNyvXxCLZlWRpeIB3RgM9bnn8HmdOjgOdkLzBnbxGZw3RHGgTJDdM6OPWHma5dnNOYY1cKnUFMyD8pDpCYrE14gNYVX_SBoU7qZjrjcgTzrBK0rGGDv0ANvvIGETgI41ivrrhxMa8dmk/s1600/Belfast+WC+Squad.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="720" data-original-width="1280" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhnNyvXxCLZlWRpeIB3RgM9bnn8HmdOjgOdkLzBnbxGZw3RHGgTJDdM6OPWHma5dnNOYY1cKnUFMyD8pDpCYrE14gNYVX_SBoU7qZjrjcgTzrBK0rGGDv0ANvvIGETgI41ivrrhxMa8dmk/s320/Belfast+WC+Squad.jpg" width="320" /></a></div>
<div style="margin: 0cm 0cm 0pt;">
<span style="mso-fareast-font-family: "Times New Roman";"><br /></span></div>
<div style="margin: 0cm 0cm 0pt;">
<span style="mso-fareast-font-family: "Times New Roman";"><br /></span></div>
<div style="margin: 0cm 0cm 0pt;">
<span style="mso-fareast-font-family: "Times New Roman";">The
12th IAU 24 Hour World Championships took place in Belfast Victoria Park on
July 01st/02nd 2017. This was thanks to Ed Smith, the Energia 24 hour
Race Director and a dedicated team of volunteers along with the title sponsor
Schneider Electric. </span><br />
<br /><br />
<span style="mso-fareast-font-family: "Times New Roman";">In
addition to the World Championship Race there were also 100 extra places
available in the Energia 24 hour open race running at the same time.<span style="mso-spacerun: yes;"> </span>The combined event also included the AAI National
Championships and for the first time the World Masters Association also
included age group categories.</span></div>
<br />
<div style="margin: 0cm 0cm 0pt;">
<span style="mso-fareast-font-family: "Times New Roman";"> </span><span style="mso-fareast-font-family: "Times New Roman";">In the
main event there were 300 runners from 40 Countries and Ireland was well
represented by an experienced squad from the four provinces of 6 Male & 6
Female Athletes with a support crew of 6.<span style="mso-spacerun: yes;">
</span></span></div>
<br />
<div style="margin: 0cm 0cm 0pt;">
<span style="mso-fareast-font-family: "Times New Roman";"> </span></div>
<br />
<div style="margin: 0cm 0cm 0pt;">
<b style="mso-bidi-font-weight: normal;"><span style="mso-fareast-font-family: "Times New Roman";">Men's Team</span></b><span style="mso-fareast-font-family: "Times New Roman";">:</span></div>
<br />
<div style="margin: 0cm 0cm 0pt;">
<span style="mso-fareast-font-family: "Times New Roman";">1.
Eddie Gallen - Captain </span></div>
<br />
<div style="margin: 0cm 0cm 0pt;">
<span style="mso-fareast-font-family: "Times New Roman";">2.
Eoin Keith.</span></div>
<br />
<div style="margin: 0cm 0cm 0pt;">
<span style="mso-fareast-font-family: "Times New Roman";">3.
Aidan Hogan.</span></div>
<br />
<div style="margin: 0cm 0cm 0pt;">
<span style="mso-fareast-font-family: "Times New Roman";">4.
Tim Brownlie.</span></div>
<br />
<div style="margin: 0cm 0cm 0pt;">
<span style="mso-fareast-font-family: "Times New Roman";">5.
Daragh O'Loughlin.</span></div>
<br />
<div style="margin: 0cm 0cm 0pt;">
<span style="mso-fareast-font-family: "Times New Roman";">6.
Malcolm Gamble.</span></div>
<br />
<div style="margin: 0cm 0cm 0pt;">
<span style="mso-fareast-font-family: "Times New Roman";"> </span></div>
<br />
<div style="margin: 0cm 0cm 0pt;">
<b style="mso-bidi-font-weight: normal;"><span style="mso-fareast-font-family: "Times New Roman";">Women's Team</span></b><span style="mso-fareast-font-family: "Times New Roman";">.</span></div>
<br />
<div style="margin: 0cm 0cm 0pt;">
<span style="mso-fareast-font-family: "Times New Roman";">1.
Ruthann Sheahan.</span></div>
<br />
<div style="margin: 0cm 0cm 0pt;">
<span style="mso-fareast-font-family: "Times New Roman";">2.
Amy Masner.</span></div>
<br />
<div style="margin: 0cm 0cm 0pt;">
<span style="mso-fareast-font-family: "Times New Roman";">3.
Louise Smart.</span></div>
<br />
<div style="margin: 0cm 0cm 0pt;">
<span style="mso-fareast-font-family: "Times New Roman";">4.
Yvonne Naughton.</span></div>
<br />
<div style="margin: 0cm 0cm 0pt;">
<span style="mso-fareast-font-family: "Times New Roman";">5.
Susan McCartney.</span></div>
<br />
<div style="margin: 0cm 0cm 0pt;">
<span style="mso-fareast-font-family: "Times New Roman";">6.
Catherine Guthrie.</span></div>
<br />
<div style="margin: 0cm 0cm 0pt;">
<span style="mso-fareast-font-family: "Times New Roman";"> </span></div>
<br />
<div style="margin: 0cm 0cm 0pt;">
<b style="mso-bidi-font-weight: normal;"><span style="mso-fareast-font-family: "Times New Roman";">Support Crew</span></b><span style="mso-fareast-font-family: "Times New Roman";">:</span></div>
<br />
<div style="margin: 0cm 0cm 0pt;">
<span style="mso-fareast-font-family: "Times New Roman";">1.
John O'Regan - Manager</span></div>
<br />
<div style="margin: 0cm 0cm 0pt;">
<span style="mso-fareast-font-family: "Times New Roman";">2.
Kevin Belton.</span></div>
<br />
<div style="margin: 0cm 0cm 0pt;">
<span style="mso-fareast-font-family: "Times New Roman";">3.
Gary McConville.</span></div>
<br />
<div style="margin: 0cm 0cm 0pt;">
<span style="mso-fareast-font-family: "Times New Roman";">4.
Liam Tilly.</span></div>
<br />
<div style="margin: 0cm 0cm 0pt;">
<span style="mso-fareast-font-family: "Times New Roman";">5.
Louis Byrne.</span></div>
<br />
<div style="margin: 0cm 0cm 0pt;">
<span style="mso-fareast-font-family: "Times New Roman";">6.
Philip Bourke.</span></div>
<br />
<div style="margin: 0cm 0cm 0pt;">
<span style="mso-fareast-font-family: "Times New Roman";"> </span></div>
<br />
<div style="margin: 0cm 0cm 0pt;">
<span style="mso-fareast-font-family: "Times New Roman";">
</span>In
the men´s race, Yoshihiko Ishikawa (JPN) won with a distance of 270.870km. He
was followed by
Sebastian Bialobrzeski (POL) in 2nd place with a distance of 267.187km and Johan Steene (SWE) finished in 3rd place with a distance of 266.515km.<br />
In
the women´s race, Patrycja Bereznowska (POL) won with a distance of
259.991km. The distance run by Bereznowska is a World's Best Performance
(pending ratification). She was followed by Aleksandra Niwinska (POL) with a
distance of 251.078km and Katalin Nagy (USA) finished in 3rd place running
248.970km. <br />
In
the team´s competition, Japan won the men´s division with a combined distance
of 786.463km followed by Poland in second with 766.934km, France in third with a distance of 758.599km and Ireland finished in 9th with 716.993km.<br />
In
the women´s division, Poland won the team title with
741.886km. United States of America finished second with 740.856km, Germany third in 691.274km
and Ireland finished in 8th with 638.072km.</div>
<div style="margin: 0cm 0cm 0pt; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<span style="mso-fareast-font-family: "Times New Roman";">The next 24 hour World Championships is proposed for July 2019 in Irdning, Austria.</span><br />
<br /></div>
<br />
<div style="margin: 0cm 0cm 0pt; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<br />
<b style="mso-bidi-font-weight: normal;">National Championships Female</b></div>
<br />
<div style="margin: 0cm 0cm 0pt;">
<span style="mso-fareast-font-family: "Times New Roman";">1st
Amy Masner (Parnell AC)<span style="mso-tab-count: 7;"> </span>228.581Km</span></div>
<br />
<div style="margin: 0cm 0cm 0pt;">
<span style="mso-fareast-font-family: "Times New Roman";">2nd
Louise Smart (Co Antrim Harriers)<span style="mso-tab-count: 6;"> </span>
205.608Km</span></div>
<br />
<div style="margin: 0cm 0cm 0pt;">
<span style="mso-fareast-font-family: "Times New Roman";">3rd
Susan McCartney (Belfast Association of Rock Climbers & Fell Runners)<span style="mso-tab-count: 1;"> </span>203.883Km</span></div>
<br />
<div style="margin: 0cm 0cm 0pt;">
<span style="mso-fareast-font-family: "Times New Roman";"><br style="mso-special-character: line-break;" />
</span></div>
<br />
<div style="margin: 0cm 0cm 0pt;">
<b style="mso-bidi-font-weight: normal;"><span style="mso-fareast-font-family: "Times New Roman";">National Championships Male</span></b></div>
<br />
<div style="margin: 0cm 0cm 0pt;">
<span style="mso-fareast-font-family: "Times New Roman";">1st
Eoin Keith (Sportsworld)<span style="mso-tab-count: 8;"> </span>248.436Km</span></div>
<br />
<div style="margin: 0cm 0cm 0pt;">
<span style="mso-fareast-font-family: "Times New Roman";">2nd
Alex O'Shea (St Finbars AC)<span style="mso-tab-count: 7;"> </span>244.253Km</span></div>
<br />
<div style="margin: 0cm 0cm 0pt;">
<span style="mso-fareast-font-family: "Times New Roman";">3rd
Tim Brownlie (Willowfield Temperance Harriers AC.)<span style="mso-tab-count: 4;"> </span>242.662Km</span></div>
<br />
<div style="margin: 0cm 0cm 0pt;">
<span style="mso-fareast-font-family: "Times New Roman";"> </span></div>
<br />
<div style="margin: 0cm 0cm 0pt;">
<span style="mso-fareast-font-family: "Times New Roman";"><br />
We also had some results in the World Masters Association Race with Collette
O'Hagan (Marathon Club of Ireland) winning Gold medal in her age group with a
distance of 142.085km and Eoin Keith (Sportsworld) winning a category Bronze
medal with his distance of 246.784km. </span><span style="mso-fareast-font-family: "Times New Roman";">Eoin
Keith’s distance of 248.436Km is a new National Record beating the previous
record of 248.392Km set by Thomas Maguire in Monaco on the 21<sup>st</sup>/22<sup>nd</sup>
Nov 2009. </span><br />
<br /><br />
<span style="mso-fareast-font-family: "Times New Roman";">For
selection purposes the minimum standard required for the men's team is the
International B standard of 220km. For the women's team the minimum
required distance is the International B standard of 200km. Achieving the
standard does not guarantee selection as places are limited. </span><br />
<br /><br />
Next
year the Energia 24 hour race returns to the Mary Peter's Track and with the
extra interest it's sure to sell out early. <span style="mso-spacerun: yes;"> </span> This race will again host the AAI
National Championships and notable results will be considered for future Team
selection. </div>
<br />
<div style="margin: 0cm 0cm 0pt;">
For enquiries regarding next year’s Energia 24 please
contact the race director Ed Smith at Ed_n_Smith@hotmail.com</div>
<br />
<div style="margin: 0cm 0cm 0pt; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
</div>
<br />
<div style="margin: 0cm 0cm 0pt; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
John
O'Regan</div>
<br />
<div style="margin: 0cm 0cm 0pt; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
International
Teams Coordinator for Ultra Running.</div>
John O'Reganhttp://www.blogger.com/profile/03425717319361622234noreply@blogger.com5tag:blogger.com,1999:blog-506187272897246373.post-33176443310351945402017-03-30T22:52:00.000+01:002017-03-31T09:35:42.459+01:0024 Hour Racing.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj2rzIyui6dUdU9MgW-RHjVnRevHAY9eU-FUpAvoXSHC9t-VWjObTBw8_5B6XhGtQpsTtIUg-i82AePu-CKQMfxJSY89zERXGw6Y1F5sQnDlv9xa6ZQPdjcVC9EIZxdx-RRgFPRJIkDgb0/s1600/24hr+Team%252C+World+%2526+European+Champs%252C+Steenbergen+2013.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj2rzIyui6dUdU9MgW-RHjVnRevHAY9eU-FUpAvoXSHC9t-VWjObTBw8_5B6XhGtQpsTtIUg-i82AePu-CKQMfxJSY89zERXGw6Y1F5sQnDlv9xa6ZQPdjcVC9EIZxdx-RRgFPRJIkDgb0/s400/24hr+Team%252C+World+%2526+European+Champs%252C+Steenbergen+2013.JPG" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Team Ireland at the 24 hour World Championships 2013.</td></tr>
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With the 24 Hour World Championships (incorporating the 24 Hour Irish Championship) taking place in Belfast on the 1st of July 2017, John O' Regan answers some of the commonly asked questions about Ultra Running. (This article was originally published in <a href="http://www.irishrunner.ie/">Irish Runner</a> Magazine)<br />
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<strong>How does a time-based race such as a 24-hour differ from a fixed-distance race?</strong><br />
<br />
In what we would call a regular race the objective is to cover a set distance in the shortest possible time; in a time-based race the objective is to cover the maximum distance allowed by the clock, in this instance 24 hours<br />
<br /><br />
<strong>Are breaks and time-outs permitted?</strong><br />
<br />
Yes, you’re allowed to take breaks and there are no limits as to how long or how many, but you must inform the race referee and rejoin the course precisely where you left it. Ideally, you won’t take breaks unless of course, you need to use the toilet or for some other pressing reason. For the most part, you need to keep moving forward cause every step counts.<br />
<br /><br />
<strong>What do you eat during the run?</strong><br />
<br />
Again this is highly individualised, but the short answer is not as much as you might think! I’ve heard people talking about how many calories they plan on burning during a race and how they will make up the deficit by consuming the same number. This is neither sensible or practical; much of the energy used en route comes from fat stores and replacing it on the hoof is likely to mean a too-full stomach.<br />
Fuel requirements vary with intensity, and because a 24-hour race should be run at the lower end of your aerobic capacity, your need for carbohydrate should (if you are properly conditioned) decrease as you enter the fat-burning zone. Under such circumstances, you don’t want to be ingesting a fuel that isn’t being utilised; it will sit there and increase the risk of gastric discomfort and cramps.<br />
<br /><br />
<strong>How do you train?</strong><br />
<br />
I doubt you can train specifically for a 24-hour race. It requires more than just a training cycle; the groundwork needs to be done over many months and even years. It is possible for someone without that base to get through an ultra run, but if you want a good result while avoiding injury you need to have the foundations laid and thousands of miles in your legs<br />
Generally, I like to train at a faster pace than I plan to race at, which allows me to step back into my comfort zone on race day. But as the race gets closer I will practice my race pace to get comfortable with the shorter stride and all that goes with it<br />
To maximise my training time I include strength work in the gym, focusing mostly on running strength, which is training the movement and not just the muscle.<br />
<br /><br />
<strong>How do you recover?</strong><br />
<br />
This varies between training and racing. In training, I tend to do only enough to induce a training response, and not so much that I lose the training effect by requiring too much rest. Recovery, in that case, can be an easy run, but between runs, I make sure to get sufficient rest and pay close attention to what I eat<br />
On gym days I tend to increase my protein intake and in the days prior to a long run I eat homemade granola or old-fashioned porridge, and I think doing these little things can start the recovery before the training even begins.<br />
Following on from the 24-hour World Champs I won’t be in any rush to get back to training and from experience, I think I’ll know when the time is right. You’ll hear it said that ultra marathon is mostly mental, but unless you’ve worked hard on the physical the mental can take only so far; it needs the strong body to work with.<br />
If you have a strong mind but a weak body, you are more likely to get injured. There are no shortcuts- to be successful you need to train and put the work in<br />
<br /><br />
By John O’ReganJohn O'Reganhttp://www.blogger.com/profile/03425717319361622234noreply@blogger.com1tag:blogger.com,1999:blog-506187272897246373.post-6388321792574034642016-11-11T21:06:00.000+00:002016-11-11T21:06:28.476+00:00So you want to run faster?
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<div style="margin: 0cm 0cm 0pt;">
<span style="font-family: Calibri;"><br /></span></div>
<br />
<div style="margin: 0cm 0cm 0pt;">
<span style="font-family: Calibri;">Well you can't do the same thing all the time and expect
a different result meaning you need to change things around a bit and spend
some time outside your comfort zone.</span></div>
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<br /></div>
<br />
<div style="margin: 0cm 0cm 0pt;">
<span style="font-family: Calibri;">Most of us try to avoid speed work because it hurts and
for the first timer it might not be as enjoyable as it feels like you're
starting from the beginning all over again.</span></div>
<br />
<div style="margin: 0cm 0cm 0pt;">
<span style="font-family: Calibri;">This is when you need to be patient as the gains will
come quickly and speed work will not only make you faster but it will also
improve your fitness. But you can't just
do speed work! To avoid injury you need
to have already built up a good aerobic base and ideally have completed the
race distance you want to improve on.
Think of the aerobic base as the foundation on which to build further
fitness.</span></div>
<br />
<div style="margin: 0cm 0cm 0pt;">
<br /></div>
<br />
<div style="margin: 0cm 0cm 0pt;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: Calibri;">Hills:</span></b></div>
<br />
<div style="margin: 0cm 0cm 0pt;">
<span style="font-family: Calibri;">For the beginner, Hills are a great way to start speed
work. You might not feel like you're
running fast but the increased effort to work against gravity will improve your
strength for the forward motion.</span></div>
<br />
<div style="margin: 0cm 0cm 0pt;">
<span style="font-family: Calibri;">Try this:</span></div>
<br />
<div style="margin: 0cm 0cm 0pt;">
<span style="font-family: Calibri;">6* 1 minute uphill with a gentle jog or walk back down
for recovery. Increase by 1 rep per week
up to 10 reps. This session will be as
hard as you want it to be and to begin with you take it easy and remember how
far a minute takes up and you can compare it as the weeks go by.</span></div>
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<div style="margin: 0cm 0cm 0pt;">
<br /></div>
<br />
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: Calibri;">Fartlek:</span></b></div>
<br />
<div style="margin: 0cm 0cm 0pt;">
<span style="font-family: Calibri;">Another session that's easy to try is the fartlek. This comes from the Swedish term for speed
play and it's basically an unstructured speed session and you just do what you
can for as long as you can. You decide
on the time, distance and pace for your fast running but don't overdo it. </span></div>
<br />
<div style="margin: 0cm 0cm 0pt;">
<span style="font-family: Calibri;">Try this:</span></div>
<br />
<div style="margin: 0cm 0cm 0pt;">
<span style="font-family: Calibri;">After 2K of easy running pick a point in the distance
which could be a lamppost and run at a pace that you can sustain until you get
to it. You then take as much time as
needed to recover and repeat until you want to cool down. Intervals can be as long or as short as you
want. If running with a friend you can
add a bit of uncertainty into the mix by taking turns at deciding the distance
and pace for reps.</span></div>
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<div style="margin: 0cm 0cm 0pt;">
<br /></div>
<br />
<div style="margin: 0cm 0cm 0pt;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: Calibri;">Intervals:</span></b></div>
<br />
<div style="margin: 0cm 0cm 0pt;">
<span style="font-family: Calibri;">For a more structured interval session you choose a set
distance and pace or for the beginner it can be time and pace.</span></div>
<br />
<div style="margin: 0cm 0cm 0pt;">
<span style="font-family: Calibri;">Try this:</span></div>
<br />
<div style="margin: 0cm 0cm 0pt;">
<span style="font-family: Calibri;">After your warm up run for 6*1 minutes at your target
race pace with I minute jog recovery. As
an example, if your 5K best time is 30 mins and you want to target 25 mins then
you would run at 5 min per K pace for 1 minute with 1 minute recovery and
repeat for 6. To work out pace you
should ideally use a GPS watch / smartphone app or if you have access to a
running track then you can work out your time per 100M to check your pace. For this example 100M should be covered in 30
seconds and your 1 minute interval should equal 200M.</span></div>
<br />
<div style="margin: 0cm 0cm 0pt;">
<span style="font-family: Calibri;">As it becomes more manageable you can increase the length
of the intervals until you can run for 5 mins.
Do remember that when you increase the working time then you must also
increase the recovery time.</span></div>
<br />
<div style="margin: 0cm 0cm 0pt;">
<span style="font-family: Calibri;">Do not run faster than you need to and only do enough to
achieve your goal.</span></div>
<br />
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<br /></div>
<br />
<div style="margin: 0cm 0cm 0pt;">
<br /></div>
<br />
<div style="margin: 0cm 0cm 0pt;">
<span style="font-family: Calibri;">For the first few sessions be cautious and introduce
yourself rather than jump straight in as you don't want the first session to be
your last. I see this quite regularly
and unless you have a coach to guide you then you'll need to be patient to
begin.</span></div>
<b></b><i></i><u></u><sub></sub><sup></sup><strike></strike>John O'Reganhttp://www.blogger.com/profile/03425717319361622234noreply@blogger.com0tag:blogger.com,1999:blog-506187272897246373.post-22926348545568781062015-11-26T21:46:00.002+00:002015-11-26T21:48:28.785+00:00The UVU Volcano Marathon 2015<iframe allowfullscreen="" frameborder="0" height="281" mozallowfullscreen="" src="https://player.vimeo.com/video/146965917" webkitallowfullscreen="" width="500"></iframe> <br />
<a href="https://vimeo.com/146965917">Volcano Marathon 2015 (Official Video)</a> from <a href="https://vimeo.com/user16304933">North Pole Marathon</a> on <a href="https://vimeo.com/">Vimeo</a>.<br />
<br />
<br />
<br />John O'Reganhttp://www.blogger.com/profile/03425717319361622234noreply@blogger.com1tag:blogger.com,1999:blog-506187272897246373.post-12107821578475029822015-11-19T20:21:00.001+00:002015-11-26T09:59:12.612+00:00Mind over Matter. The Sub 3 hour Marathon.<br />
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<ul class="td-category" style="box-sizing: border-box; font-family: 'Open Sans', arial, sans-serif; font-size: 10px; line-height: 1; list-style-image: initial; list-style-position: initial; list-style-type: none; margin-bottom: -6px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">
<li class="entry-category" style="box-sizing: border-box; display: inline-block; line-height: 1; margin-bottom: 5px; margin-left: 0px; margin-right: 5px; margin-top: 0px;"><a href="http://www.alustforlife.com/section/physical-health" style="background-color: #4caf50; box-sizing: border-box; color: white; display: inline-block; font-size: 11px; font-weight: bold; padding-bottom: 4px; padding-left: 6px; padding-right: 6px; padding-top: 3px; text-decoration: none; text-transform: uppercase; white-space: nowrap;">PHYSICAL HEALTH</a></li>
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<div class="td-post-featured-image" style="box-sizing: border-box; font-family: Verdana, Geneva, sans-serif; font-size: 14px; line-height: 21px; position: relative;">
<img alt="" class="entry-thumb" src="http://www.alustforlife.com/file/2015/10/breaking-the-3-hour-marathon-mark-mind-over-matter-696x464.jpg" height="464" itemprop="image" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; box-sizing: border-box; display: block; height: auto; margin-bottom: 26px; max-width: 100%; pointer-events: none; width: auto;" title="breaking-the-3-hour-marathon-mark-mind-over-matter" width="696" /></div>
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<br />
Original article available <a href="http://www.alustforlife.com/physical-health/breaking-the-3-hour-marathon-mark-mind-over-matter">here</a>.<br />
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<header class="td-post-title" style="box-sizing: border-box; display: block;"><div class="td-post-sub-title" style="box-sizing: border-box; color: #999999; font-family: 'Open Sans', arial, sans-serif; font-size: 16px; font-style: normal; font-weight: bold; line-height: 24px; margin-bottom: 14px; margin-left: 0px; margin-right: 0px; margin-top: 9px;">
Irish International Ultra Runner John O’Regan explains how he helped train Derry McVeigh, A Lust for Life team member and sports agent, on how to break the 3 hour marathon mark. “It doesn’t need to be the loneliness of the long distance runner”.</div>
</header></div>
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<h6 style="box-sizing: border-box; color: rgba(72, 98, 122, 0.898438); font-family: Roboto, sans-serif; font-size: 16px; font-weight: 400; line-height: 24px; margin-bottom: 11px; margin-left: 0px; margin-right: 0px; margin-top: 21px;">
<strong style="box-sizing: border-box; font-weight: bold;">Background</strong></h6>
<div style="box-sizing: border-box; color: #5b5b5b; font-family: Verdana, Geneva, sans-serif; font-size: 13px; line-height: 22px; margin-bottom: 18px; margin-top: 0px;">
I got to know Derry through our local parkrun back in January 2014. It was <a href="http://www.parkrun.ie/griffeen/results/weeklyresults/?runSeqNumber=32" style="background-color: transparent; box-sizing: border-box; color: #4db2ec; font-weight: bold; text-decoration: none;" target="_blank">Saturday 18<sup style="box-sizing: border-box; font-size: 10px; line-height: 0; position: relative; top: -0.5em; vertical-align: baseline;">th</sup> January</a> and he finished 2 seconds ahead of me after putting in a sprint finish that I couldn’t match. We met again on <a href="http://www.parkrun.ie/griffeen/results/weeklyresults/?runSeqNumber=33" style="background-color: transparent; box-sizing: border-box; color: #4db2ec; font-weight: bold; text-decoration: none;" target="_blank">Saturday 25<sup style="box-sizing: border-box; font-size: 10px; line-height: 0; position: relative; top: -0.5em; vertical-align: baseline;">th</sup> January</a> and this time I finished 8 seconds behind with Derry showing signs of improvement and then on <a href="http://www.parkrun.ie/griffeen/results/weeklyresults/?runSeqNumber=38" style="background-color: transparent; box-sizing: border-box; color: #4db2ec; font-weight: bold; text-decoration: none;" target="_blank">Saturday 01<sup style="box-sizing: border-box; font-size: 10px; line-height: 0; position: relative; top: -0.5em; vertical-align: baseline;">st</sup> March</a> we ran together in a small group with Derry again finishing ahead of me. This time he was first over the line.<img alt="" class="wp-image-3476 alignright" src="http://www.alustforlife.com/file/2015/10/breaking-the-3-hour-marathon-mark-mind-over-matter1.jpg" height="353" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; box-sizing: border-box; display: block; float: right; height: auto; margin-bottom: 21px; margin-left: 24px; margin-right: 0px; margin-top: 6px; max-width: 100%; pointer-events: none;" width="235" /></div>
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We got talking and he told me of his plan to run a sub 3hr Marathon in Dublin later that same year. Thinking to myself that 3hrs should be a handy enough target for him based on his 5K times I didn’t say too much and we continued to battle it out whenever we met at parkrun.</div>
<div style="box-sizing: border-box; color: #5b5b5b; font-family: Verdana, Geneva, sans-serif; font-size: 13px; line-height: 22px; margin-bottom: 18px; margin-top: 0px;">
Soon after the Dublin Marathon, we met again at parkrun and I was very surprised to hear that he had missed his target by 7 seconds and had experienced a very tough day. This was even more surprising when he told me that he had finished a parkrun in <a href="http://www.parkrun.ie/griffeen/results/weeklyresults/?runSeqNumber=72" style="background-color: transparent; box-sizing: border-box; color: #4db2ec; font-weight: bold; text-decoration: none;" target="_blank">17:17</a> less than a week after the Dublin Marathon.</div>
<h6 style="box-sizing: border-box; color: rgba(72, 98, 122, 0.898438); font-family: Roboto, sans-serif; font-size: 16px; font-weight: 400; line-height: 24px; margin-bottom: 11px; margin-left: 0px; margin-right: 0px; margin-top: 21px;">
<strong style="box-sizing: border-box; font-weight: bold;">Defining Moment</strong></h6>
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Jump forward to 2015 and we met up for a long run in March with Derry’s two training partners (Karl and Stephen). I was the guest so I sat at the back and felt under pressure soon after starting which had me thinking that maybe I wasn’t fit enough to run with these guys. Halfway through the run we stopped at a quiet junction to retrieve a bag containing energy drinks and gels and it was then I realised that the lads were just running and weren’t doing a specific session. They were going too fast on their long run and it was becoming just another run which wasn’t helping to prepare for the Marathon and this could be the reason for Derry missing his target in Dublin.</div>
<h6 style="box-sizing: border-box; color: rgba(72, 98, 122, 0.898438); font-family: Roboto, sans-serif; font-size: 16px; font-weight: 400; line-height: 24px; margin-bottom: 11px; margin-left: 0px; margin-right: 0px; margin-top: 21px;">
<strong style="box-sizing: border-box; font-weight: bold;">The Beginning</strong></h6>
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I said nothing until after the run and then took the gamble of telling Derry that I knew why he hadn’t achieved his sub 3hr Marathon. We had a brief chat and I gave him an idea of what I thought he would need to do which would make running a lot easier than it had been and I made a few suggestions to help make the most use of his available time. Quite simply it was a case of <em style="box-sizing: border-box;">‘You can do the same thing and get the same result or you can try something different.’ </em>He was interested!</div>
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Derry got back in touch and said he’d been thinking about what we’d been talking about and it made sense. He asked if I’d help with a training plan and this was time for me to walk the talk. I didn’t have time to train regularly with Derry so I needed a way to control what he was doing by checking what he had done. We had less than 4 months until the next Sub 3 attempt in Berlin.</div>
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To start things off I suggested he buy a Heart Rate Monitor and we decided on the Garmin 225 as the software included (Garmin Connect) would allow me to view the sessions he had completed and I could then monitor his progress and suggest changes if required. To get the most from a Heart Rate Monitor it helps to know your lactate threshold which is the fastest pace you can run without generating more lactic acid than your body can process.</div>
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<img alt="" class="alignnone size-full wp-image-3475" src="http://www.alustforlife.com/file/2015/10/breaking-the-3-hour-marathon-mark-mind-over-matterSSC.jpg" height="661" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; box-sizing: border-box; display: block; height: auto; margin-bottom: 21px; margin-top: 0px; max-width: 100%; pointer-events: none;" width="703" /></div>
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Knowing the heart rate at which this happens will allow you to stay below it and could be compared with the difference between keeping a pot of water simmering rather than letting it boil. You can make an educated guess based on feel and comparing with race results and hard sessions but it’s still only a guess and won’t help to maximise your performance. We did a few guessed sessions during which I was cautious not to overdo it as I felt that Derry was always training harder than he needed to be so my main objective was to slow him down and get him used to doing easier runs. The added advantage of using the Garmin made it easier to monitor progress from a distance as I could easily see from uploaded files if there was an increase or decrease in distance covered as the weeks progressed.</div>
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<strong style="box-sizing: border-box; font-weight: bold;">The Plan</strong></h6>
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It was May 20<sup style="box-sizing: border-box; font-size: 10px; line-height: 0; position: relative; top: -0.5em; vertical-align: baseline;">th</sup> and Derry made an appointment to do a Lactate Test with <a href="http://www.sportssurgeryclinic.com/consultants/colin-griffin/340" style="background-color: transparent; box-sizing: border-box; color: #4db2ec; font-weight: bold; text-decoration: none;" target="_blank">Colin Griffin</a> at the Sports Surgery Clinic in Santry. This test consisted of 6* 1 mile controlled intervals on the track under the observation of Colin with a small blood sample taken at the end of every mile to measure lactate levels and heart rate was recorded. The results were no less than I expected and confirmed what I had been thinking. I used the information received from the test to structure a few definite sessions to ensure that Derry was running easy enough on easy days and hard enough on the harder days. A common mistake is running easy sessions too hard which means you might not be sufficiently rested and recovered to run the harder runs as they should be run with the end result being that all runs are more or less the same.</div>
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<img alt="" class="alignnone size-full wp-image-3474" src="http://www.alustforlife.com/file/2015/10/breaking-the-3-hour-marathon-mark-mind-over-matterPlan.jpg" height="148" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; box-sizing: border-box; display: block; height: auto; margin-bottom: 21px; margin-top: 0px; max-width: 100%; pointer-events: none;" width="914" /></div>
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We sat down and designed an individualised adaptable training plan that would make the most use of his available time with regular checks along the way to ensure the plan was productive. We looked for windows of opportunity in the working week and also used times that were already working for training runs. A typical week included a Lactate Threshold Interval Session, a tempo run, a long run and the rest was easy running. The long run was one of the big changes and we shifted the format of this run from pace to an aerobic heart rate zone with it being measured in time rather than distance.</div>
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<strong style="box-sizing: border-box; font-weight: bold;">The Training</strong></h6>
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<strong style="box-sizing: border-box; font-weight: bold;">The best plan isn’t always the best plan and to make something work you need to fit it around your life, rather than fit your life around what you are trying to do.</strong> Getting this right will immediately remove a stress or at least make the training less stressful and make it more workable. Training with friends makes it a lot easier and the early morning or late nights become more bearable. Involving others can make all the difference and if those others are like minded with similar goals and objectives then your chances of success will improve from the beginning.</div>
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Derry was lucky as he had a group of regular motivated training partners which was a great start and this didn’t just happen by chance as they came together by design and in a similar way that I got involved. We share a common interest and got chatting after one of our many battles during a parkrun. Finishing close enough together shows the similar ability and we all realised that training is easier with company if we embrace it.</div>
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A perfect example of fitting the training around your life would be the Lactate Threshold session as we designed a session of just the right duration to be completed during a running commute to work. Early morning was also perfect for this run because it required energy and concentration and was the perfect start to a busy day.</div>
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<strong style="box-sizing: border-box; font-weight: bold;">Making it work</strong></h6>
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From my observation they had evolved into a same pace and every run was more or less the same. We needed to change the training but not change the training partners and keep them involved as they were crucial to the success of the plan. On a few occasions when we talked, Derry told me that if he hadn’t committed to meeting the other guys for an early morning run at the weekend then he would have stayed in bed.</div>
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Goals and objectives can differ but with some thought out scheduling it was possible to still do individualised training sessions while running in a group. As an example, Derry was able to do an easy session while running with someone of lesser fitness doing a faster session. Some sessions can’t be compromised as specific work needs to be done but if you look around you will find that there’s always someone looking for company and would love to tag along.</div>
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It won’t always work out as when you are training in a group you need to compromise and find a middle ground that suits all but luckily for Derry, Karl and Stephen were close to the same fitness level and equally benefited from the session. I think that the key to this training cycle being a success was due to the network of friends and training partners that Derry had around him and it was important to keep them involved.</div>
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During a big city marathon you have all the distractions along the way with the mile markers very obvious and breaking the distance into manageable chunks but when you are alone it takes a lot more mental effort to stay focussed and motivated. Training alone is still beneficial and some people prefer it but if you find that your motivation is starting to wear off then you should consider finding a training partner for the occasional run.</div>
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<strong style="box-sizing: border-box; font-weight: bold;">Monitoring Progress</strong></h6>
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Along the way it was necessary to monitor progress to ensure that the training was productive or in some cases to discover in time if it was unproductive and needed changing. With that in mind we decided to use the regular interval session as used during the commute. This particular session became the benchmark and the improvements were obvious. As Derry got fitter from the training he had to work harder which in turn means run faster to elevate his heart rate into the training zone and this meant covering more distance in same time.</div>
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Derry had registered for the Rock and Roll Half Marathon in Dublin on 2<sup style="box-sizing: border-box; font-size: 10px; line-height: 0; position: relative; top: -0.5em; vertical-align: baseline;">nd</sup> August and we discussed using this as a performance indicator with the finishing result being very positive and confirming we were on track.</div>
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A perfect example of how this plan was workable would be an observation of the Interval Session that was fitting in around a commute into work which consisted of 3*15 mins at Lactate Threshold with 5 mins recovery between reps. This started with a warm up that lasted as long as it needed to last and finished with a cool down. As the weeks progressed this session was resulting in more distance being covered during the 15 minute sections for the same heart rate. This meant the training was done before the working day had begun and it was utilising the time that would have been spent commuting. The long run was done on a Sunday and as it got longer it started earlier.</div>
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<strong style="box-sizing: border-box; font-weight: bold;">Tapering and Race Week</strong></h6>
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Race week came around very quickly which highlighted the importance of making the best use of available time as it seemed like we arrived at the start line just at the right moment. The tapering period was short but definite with a reduction in training volume while maintaining some intensity. Most importantly the temptation to sign up for shorter races or racing in training was resisted. Racing in training is simply running faster than you should be running and testing your fitness when you should be saving it.</div>
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Derry travelled to Berlin and was confident enough with his training to prevent any panic at the start. We had talked through the race and worked on a strategy based on previous experience. We knew where the sticking points would be and because of that we had gone beyond them in training and proved in advance that it could be done. We talked about when it would hurt and how much it would hurt and although slowing down or stopping might temporarily ease that pain it was nothing like the pain of knowing you’d given up and missed your target by just a few seconds as was the case in Dublin 2014.</div>
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It was a fast start but he got back onto pace and played a patient game knowing that he had prepared well and the recent performance indicators had all indicated he should achieve his target. Marathons can be strange events in that you are amongst a group of 10-40,000 but after a certain point you can feel all alone in your own little world of pain and for Derry this was to happen at 35K.</div>
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<img alt="" class="alignleft wp-image-3477" src="http://www.alustforlife.com/file/2015/10/breaking-the-3-hour-marathon-mark-mind-over-matterBerlincert.jpg" height="373" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; box-sizing: border-box; display: block; float: left; height: auto; margin-bottom: 21px; margin-left: 0px; margin-right: 24px; margin-top: 6px; max-width: 100%; pointer-events: none;" width="269" />For a moment he was disorientated and forgot where he was but then he remembered that he was here before and knew he had the experience to deal with it. Rather than slowing down he put in an extra effort which wasn’t to speed up but to just maintain the pace as tired legs require more energy for the same output. At 37K he told me that he had thoughts of giving up and pulling out of the race but those thoughts were cancelled out by more positive affirmations remembered from Karl and Stephen as they talked each other through long run after long run.</div>
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He remembered all the early nights just so he could have an early morning and some days arriving into work feeling like he’d already done a day’s work and that he hadn’t done all of that to drop out at 37K. Most of all he remembered the feeling of just missing out on a Sub 3 finish with his last attempt by only 10 seconds and he didn’t want to feel that way again.</div>
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He then did what he did on those unpressured training runs away from witness and just kept going and although the self doubt was still there he didn’t give up as he knew that this wasn’t just for him as others where depending on the result including me. It was only when someone passed him at 40K and told him that if he kept going at the pace he was at then he would finish in under 3hrs. This positive cue was all that was needed to switch back on again and the pace which he described as comfortably painful was maintained all the way to the finish and he crossed the line with a smile and a new personal best of 2:58.44 and the elusive sub 3hr Marathon.</div>
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You never really know what will happen on the day but if you prepare well then you give yourself the best possible start.</div>
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John O'Reganhttp://www.blogger.com/profile/03425717319361622234noreply@blogger.com1tag:blogger.com,1999:blog-506187272897246373.post-36466226607723649592015-11-02T21:58:00.001+00:002015-11-26T09:55:24.665+00:00Looking beyond the Finish Line<div class="separator" style="clear: both; text-align: center;">
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Over the past 15 years I’ve competed in some of the most extreme races in the world taking in the 7 continents plus the North Pole and have represented Ireland on 10 occasions in the Ultra Marathon, but my running career was almost over as quickly as it had started.</div>
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My first Ultra Marathon was a 150 Mile race across the Sahara Desert called the Marathon des Sables and it took 2 years of preparation to go from zero to being fit enough and able enough to complete this epic race. Every day of every month was pre planned and I knew exactly what I was to do and when to do it and before I knew it I was in Dublin Airport starting my journey to western Africa.</div>
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My 2 focussed years were now leading into this one week and then all of a sudden it was all over. Crossing the finish line was a very strange experience because rather than having that feeling of success I felt empty. My first thoughts were not about what I’d done but instead I was thinking what do I do now? I was lost and without any sense of direction.</div>
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I returned home and lost all interest in what I’d done and hardly wanted to talk about it. With no intention of doing anything like it ever again, I started to regress back to my old ways. This wasn’t because I didn’t want to but I just didn’t feel motivated enough to set myself a new goal.</div>
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It was only when another interesting race presented itself almost by accident that I began to regain my focus. When I started back training I got quite a shock to realise that I wasn’t as fit as I had been and a valuable lesson about running was learned when I stopped running. Fitness is not something you can just hold onto. You either use it or you lose it.</div>
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Since then I’ve always thought ahead and had future ideas but wouldn’t get too caught up in them too soon as they can distract from the closer short term goals and you may lose focus. I now use the finish line of a race as a new start line even if only to start back training.</div>
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Learning how to deal with this negative mindset has allowed me to continue on my running journey and even though these moments still arise I feel better able to deal with them as rather than fear them I expect them and that allows me to prepare for them.</div>
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Think beyond the finish line but stay in the moment.</div>
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Always have another goal in mind.</div>
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Stay focussed.</div>
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Keep moving forward.</div>
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Never forget where you’ve come from.</div>
John O'Reganhttp://www.blogger.com/profile/03425717319361622234noreply@blogger.com1tag:blogger.com,1999:blog-506187272897246373.post-12382985954021777902015-03-05T22:19:00.000+00:002015-03-05T22:19:29.111+00:00Off The Ball speak to Ciaran 'Kipper' Maguire and John O'Regan.<br />
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'I wouldn't call it mad' - The inside track on Ireland's extreme sports enthusiasts</h1>
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Tomorrow night, a new documentary called<em> Extreme</em> airs on Setanta Sports.</div>
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Tracking seven Irish athletes, it shows them as they pursue the different extreme sports that they are involved in.</div>
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Some of the sports include base jumping, thunder cat racing, surfing, rock climbing and kayaking among others.</div>
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Tonight on <em>Off The Ball</em>, kayaker and the show's presenter Ciaran 'Kipper' Maguire and marathon runner John O'Regan joined us to talk about the documentary and their own experiences in extreme sports.</div>
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The latter, who spent time with TV adventurer Ray Mears, has competed in 24 hour marathon races as well as a six-day race in the Sahara desert. </div>
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"I wouldn't call it mad because I was still able to do it," he said of the Sahara race, which he suggested was "underwhelming".</div>
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"I'm not someone who can't swim and then decides I'm going to swim the channel. I didn't see this as a big deal but I did set myself a two-year plan. I made sure I could run a marathon first of all. The idea came into my head in April 2001 after I ran the Dublin marathon in October. I didn't just jump into it."</div>
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Listen to the full interview with Maguire and O'Regan via the podcast.</div>
John O'Reganhttp://www.blogger.com/profile/03425717319361622234noreply@blogger.com0tag:blogger.com,1999:blog-506187272897246373.post-19403245842916418982015-02-27T22:05:00.001+00:002015-02-27T22:05:24.858+00:00RUNNING 5K OR 50K: SOME THINGS ALWAYS WORK / RedBull Interview<br />
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If it can be raced, <b style="box-sizing: border-box;">John O’Regan</b> has run it. The North Pole, Mount Everest, the Sahara Desert and the steps of the Empire State Building have all been tread by the Kildare man. He’s also sent himself into hallucinations while completing the historic 153 miles Spartathlon between Athens and Sparta in Greece. </div>
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Last year he outlasted the competition to win the Wings for Life World Run in Co. Kerry, meaning he has his pick of where to race in the competition this year. Always with a plan in mind, O’Regan will be at the starting line in India so he can knock the Taj Mahal off his list as he aims to run past all the seven wonders of the world.</div>
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Before then the 45 year old will represent Ireland at the 24-hour world championships in Turin, Italy, but here he gives us some advices on how to gear up for our lone exertions.</div>
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“The most important thing with any race is getting to the starting line in good shape,” he says. “There’s no point trying to do more than you can in training or going at anybody’s pace other than your own, in training as well as in the race. If you are unlucky enough to get an injury, allow time for the injury to heal and remember injuries heal not just through rest but also by eating a healthy balanced diet. Wait until you feel that the injury has healed before you start moving on again.”</div>
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<b style="box-sizing: border-box;">Take a breather</b>“Do make sure to enjoy your days off. If you are starting back training after a lay off, bear in mind that chances are you’re going to be a little bit out of shape and have lost some fitness. So don’t try to start back where you left off, do a short easy recovery run first. Treat it like a race where you pace yourself from the start but do stay at a reduced rate before you start thinking about picking it up again.”</div>
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<b style="box-sizing: border-box;">Enjoy it</b>“Running is fun. It’s also a challenge for each individual so you have to strike the right balance between pushing yourself and enjoying it. You don’t want to be dreading putting on your shoes before your session. When you are training you should try finish with something left in the tank. No single session will do the work of two so don’t push yourself so hard that you can’t have another good session the next time out."</div>
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John O'Reganhttp://www.blogger.com/profile/03425717319361622234noreply@blogger.com0tag:blogger.com,1999:blog-506187272897246373.post-47059940957692256592015-02-27T21:44:00.000+00:002015-02-27T21:44:20.363+00:00Extreme TV Documentary<div class="separator" style="clear: both; text-align: center;">
<iframe allowfullscreen="" class="YOUTUBE-iframe-video" data-thumbnail-src="https://ytimg.googleusercontent.com/vi/e7d6zNuJn6E/0.jpg" frameborder="0" height="266" src="http://www.youtube.com/embed/e7d6zNuJn6E?feature=player_embedded" width="320"></iframe></div>
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<strong style="background-attachment: initial; background-clip: initial; background-color: #f3f3f3; background-image: initial; background-origin: initial; border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;"><a href="http://extremedoc.ie/">Extreme </a> is a TV documentary made by Athena Media Productions for <a href="http://www.setanta.com/ie/index_new.html" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; cursor: pointer; font-family: 'Cantata One', sans-serif; font-size: 18px; font-style: normal; font-weight: 500; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-decoration: none; vertical-align: baseline;">Setanta Sports Ireland</a> with the support of the<a href="http://www.bai.ie/" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; cursor: pointer; font-family: 'Cantata One', sans-serif; font-size: 18px; font-style: normal; font-weight: 500; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-decoration: none; vertical-align: baseline;">Broadcasting Authority of Ireland</a> and the TV licence fee. Extreme is an exploration of adventure, the stories of those who go to the edge. Extreme will be broadcast March 5th, 8pm on Setanta Ireland. Presenter Kipper Maguire meets athletes across Ireland to find out what they do and why they do it. Extreme features the athletes Fergal Somerville, Easkey Britton, Conor Heelan, Aileen Mann, Ricky Bell, Heather Irvine and <u>John O’Regan</u> who Kipper meets to find out what drives them to regularly compete in some of the world’s most daring activities. <a href="http://www.kippermaguire.com/" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; cursor: pointer; font-family: 'Cantata One', sans-serif; font-size: 18px; font-style: normal; font-weight: 500; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-decoration: none; vertical-align: baseline;">Kipper Maguire</a> is no stranger to the extreme and has competed himself in Freestyle World Championships and White Water trips all across the globe.</strong></h4>
John O'Reganhttp://www.blogger.com/profile/03425717319361622234noreply@blogger.com0tag:blogger.com,1999:blog-506187272897246373.post-45291806390773691532015-02-19T22:29:00.001+00:002015-02-22T09:52:40.347+00:00Donadea 50K. The Race.<br />
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Race day seemed to come around very quickly but then again it’s only been 3 months since the Dublin Marathon and team training sessions were intermittent which probably made the time pass quicker as every session was important. Making the most of this limited available time we prepared as best we could but there’s always an element of uncertainty and until the race starts you just don’t know exactly what to expect. There were so many factors at play and I knew that pacing was going to be a real issue as the paths were laid out for minimum impact on the forest park and although wide enough for causal walkers to pass each other in comfort they were not designed with a large group of 230 runners in mind. This group would then form smaller individual groups taking up complete sections as they moved forward in unison helping each other with the pacing. The path also twisted and turned through the park to follow nature rather in a straight line to suit the runner and then there were the hills! We had a goal time in mind as I know the importance of having a plan and something to help break up the race but I knew in advance that this plan would change constantly as the environmental conditions would determine what actually happened.<u></u><u></u></div>
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We arrived at the Forest Park in good time and met up with our support crew for the day (Maggie Lawler) from my running club and gave her a quick chat on what we might need and a few other instructions to take away the guesswork as the race progressed. A few minutes were spent chatting to the other runners and then I decided to move away from the crowds as we had spent so much time trying to get into the zone and visualise the race that I didn’t want conflicting comments from other runners changing our mindset as a simple reassurance from someone could easily lead to a false sense of the difficulties that lay ahead. This was in sharp contrast to quite a few negative comments in the lead up to the race and it’s important to know how to deal with both.<u></u><u></u></div>
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We walked towards the first and probably trickiest corner on the route to get a feel for it and it was a good job we did as we had the time to test it out and then came up with a command of ‘tight right and down’ and I would put my left arm out to allow <a href="http://sineadkane.ie/index.php/speaking/">Sinead</a> hold on for stability plus I would count down the run into it in Metres, ‘tight right and down, (arm up) 3, 2, 1 and into the corner. Beyond this turn which curved around a lake we then had sections of uneven path with bumps and trip hazards caused by tree roots breaking through to the surface and this was an area that I had found particularly tricky when running it myself blindfolded (see previous post).<u></u><u></u></div>
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With 10 minutes to go we made our way back along the race route to the start line and talked through the part of the course that we were now on before positioning ourselves towards the back of the field. I had thought that this was the right thing to do but soon enough I was thinking it a mistake as we were caught amongst a large group and it was so congested that it was hard for me to focus on the ground ahead as all I could see were feet. It was an effort to run slow enough to not clip the feet of those ahead and we were running like this for at least the first kilometre and it made for a less than relaxing start to the race. </div>
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We eventually made a break from the back of the field and found a less congested positioning and then the seriousness of the task in hand became obvious. There was very little let up from the commands and it took a lot of concentration from Sinead to stay focused and move safely while trying to avoid trip hazards and constantly adapt to the changing terrain underfoot as I was trying my best to explain what lay ahead. Most of the undulations were in the first 2 K of the route and then the path was relatively good except for the constant turnings and a camber that fell to the right which was my side. The camber caused us to collide quite often as I had to lean left to avoid going off the path and the camber was guiding Sinead towards the right with end result being my elbow striking Sinead’s bicep a few times too many. <u></u><u></u></div>
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Finishing the first lap we knew the course was quite testing but we were moving well and used the next lap to get a better feel for the pace and terrain as the field was now spread out and we tried to just concentrate on moving safely and finding our rhythm.<u></u><u></u></div>
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The next few laps went quite well but as each lap passed the degree of difficulty increased because even though we were running the same route the foot placements were always different and the exposed areas of trail with puddles were becoming very muddy and slippy with all the passing traffic. We had a few close calls and one incident could have ended our race when a runner just ahead of us dropped a bottle which I tried to kick away from Sinead’s path but then he turned and ran back towards us making a beeline between the two of us but turned just in time and only barely managed to avoid a collision. <u></u><u></u></div>
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With fatigue setting in during the later stages of the race we both began to feel the effort of the constant concentration without any mental breaks and then at the start of the last lap I almost caused an accident when discarding a used water bottle by throwing it in front of and across Sinead towards some race marshals but didn’t throw it hard enough. It broke the silence, woke me up and then we were back in the zone but Sinead was tiring and was very concerned about finishing inside the cut off time of 5hrs. I had calculated that we were still within time but we didn’t have anything to spare and we couldn’t really afford to slow down and walking wouldn’t be an option. <u></u><u></u></div>
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This was our last time to visit each of the hills but that didn’t make them any easier and I think by this stage Sinead was fed up hearing the degrees of difficult and length of each climb and I tried not to talk too much. Eventually we turned onto the final stretch towards the finish line and Sinead had said she wanted to run it freely but I warned her of the slip hazards with the muddy spots and then the trip hazard of the three timing mats but her reply was ‘If I can’t see them then they’re not there’, </div>
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I stayed with her for as long as I could and then she took off as I tried to stay close. She crossed the line a few seconds ahead of me in a time of 4hr52.25 to a celebratory cheer from the waiting crowd that you’d expect the winner to get and the rest is hard to put into words....<br />
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John O'Reganhttp://www.blogger.com/profile/03425717319361622234noreply@blogger.com7tag:blogger.com,1999:blog-506187272897246373.post-47613262425536741052015-02-08T20:29:00.002+00:002015-02-22T09:53:21.326+00:00Next stop Donadea<br />
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<span style="font-size: 12pt;">Today (Sunday) was the <a href="http://connect.garmin.com/activity/693025366">last of the training runs</a> with <a href="http://sineadkane.ie/">Sinead Kane</a> before we take on the Donadea 50K and if today was anything to go by then the signs are good for Race day. </span></div>
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<span style="font-size: 12pt;">Who is <a href="http://sineadkane.ie/index.php/blog/">Sinead Kane</a>? Sinead is a visually impaired runner from Cork and </span><span class="Apple-style-span" style="font-size: 16px;">I’ve <span style="color: black;">known</span><span style="color: #5b9bd5;"> </span>of her for a few years now after first reading about her in a newspaper article but we only got to know each other since last August through a mutual friend , twitter and email as she prepared for the Dublin Marathon. We then met for the first time only 2 weeks before the Dublin Marathon and the meet up was partly because she was recovering from an injury and having missed some long training runs was feeling slightly underprepared and was looking for some advice. Knowing the injury she had I may have advised her against doing the Marathon but she seemed more worried about rain than pain and didn’t really listen to the parts of the conversation where I was telling her that it might not be such a great idea. </span></div>
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<span style="font-size: 12pt;">Two weeks later and through sheer determination and ambition she proved me wrong and went on to successfully finish and in doing so became the first visually impaired female to complete the Dublin City Marathon guided by Kieran O'Reilly. Rather than feeling that sense of relief with finishing she wanted more and 3 months later we are now in the lead into the Donadea 50K (Irish National Championships) to be held on Saturday Feb 14<sup>th</sup>.<u></u><u></u></span><br />
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Dublin Marathon 2014</div>
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<span style="font-size: 12pt;">Since finishing the Dublin Marathon Sinead has become more focussed with her training and through a network of Running Guides (Denis Kelleher in Cork and Claire Powell & myself in Dublin) has managed a more consistent training routine although it’s still far from ideal as every session is a compromise (for Sinead).<u></u><u></u></span></div>
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<span style="font-size: 12pt;">In the build up to this race we’ve ran together as often as possible and mostly around the Phoenix Park in Dublin and after each session I’m left thinking that we need to run together more often but that isn’t going to happen as every training run means 6-7hrs of travel time for Sinead and that isn’t practical for a few obvious reasons including Recovery.<u></u><u></u></span></div>
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<span style="font-size: 12pt;">Sinead is quite fast and that brings extra demands for both runner and guide as it means a quicker reaction time to avoid hazards and as the pace increases so too does the injury risk. A gentle climb feels more severe for the visually impaired runner as it can’t be visually prepared for and any turns other than a gentle curve can put extra pressure on the knees. The list is endless and </span><span class="Apple-style-span" style="font-size: 16px;"> I could go on and on because </span><span class="Apple-style-span" style="font-size: 16px;">every run is a new learning experience but come race day the learning needs to be done as this is the exam.</span></div>
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<span style="font-size: 12pt;">To help improve my guiding skills without actually guiding and to get a feel for the race route I went to Donadea and ran blindfolded over sections of the course with a friend acting as guide. It soon became obvious that what may appear as a flat surface when running with friends and distracted with conversation is a continuous obstacle course full of potential trip hazards and ankle twisting traps. Potholes appeared out of nowhere, branches were lower than I realised, tree routes breaking through the ground were never noticed before and the once familiar route that I’ve ran hundreds of times was now the unknown. I was running with my heart in my mouth and expecting to fall with every step and found it hard to fully trust my guide and this has given me a better appreciation of what’s to be expected on Race day.<u></u><u></u></span></div>
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<span class="Apple-style-span" style="font-size: 16px;">This will be the fifth edition of the Donadea 50K and on completion I'll be the last of the original list of invited starters to start and finish all of the races but </span><span style="font-size: 12pt;">I’m not expecting this to be a ‘Walk in the Park’ of a Run.</span></div>
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<span style="font-size: 12pt;">Thanks to <a href="http://greatoutdoors.ie/">Great Outdoors</a> & <a href="http://www.no17pt.com/">No17 Personal Training</a> for the assistance in preparing for the event.</span></div>
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John O'Reganhttp://www.blogger.com/profile/03425717319361622234noreply@blogger.com0tag:blogger.com,1999:blog-506187272897246373.post-37795251888774722062015-02-08T20:00:00.000+00:002015-02-08T20:30:47.112+00:00Outsider People of the Year Awards 2014 – winners announced (Full List)<a href="https://www.blogger.com/blogger.g?blogID=506187272897246373" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"></a><br />
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Outsider magazine celebrated a year of amazing achievements by people involved in outdoor adventure at its third annual People of the Year event which was supported by Trident Holiday Homes, Cotswold Outdoor and Great Outdoors, Dublin.</div>
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Tony Mangan was named Outsider of the Year for his epic adventure running around the world. Tony won a holiday which was given by Trident Holiday Homes, co-sponsor of the awards. (Photo: David Craig)</div>
<span style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; box-sizing: border-box; font-size: 13px; font: inherit; height: auto; line-height: 1.6em; margin-bottom: 3px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">Top honours went to Tony Mangan (57) who was named Outsider of the Year 2014 in recognition of his extraordinary achievement of running around the world. Mangan, who hails from the Liberties, clocked up 55,000 kilometres as he ran around the globe. That’s the equivalent of 1,200 marathons and is longer than any human has ever run.</span><br />
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Receiving his award, an emotional Mangan said, “This award means the world to me.” But he was quick to add that life is returning to normal now that he’s back. “My mam is still worrying about me. She was worrying about me being walking a mile in the cold weather. I have to remind her, ‘Mam, I’ve just run around the world; I’ll be fine.’”</div>
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Jacinta Doolan, Director of Trident Holiday Homes, presented Mangan with a holiday voucher and said, “I hope after his run around the world you will enjoy a relaxing break at home in Ireland in one of our holiday homes.”</div>
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Jade O’Connor who was named Outsider Woman of the Year award and won a fantastic MSR Hubba Hubba tent. (Photo: David Craig)</div>
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Kitesurfer Jade O’Connor (43) was named Woman of the Year. O’Connor won the British Ladies Championship in June 2014, came eight at the World Championships in Istanbul Turkey, August 2014 and fourth at the European Championships in Poland in September 2014. The Dublin woman is Ireland’s highest ranked kiteboarder. Kiteboarding is a close action, high adrenaline, high-speed water sport that sees up to 30 kiteboarders at a time race around a course reaching speeds in excess of 50km per hour. O’Connor commented, “I am over the moon… This kicks my 2015 race season off with a bang of good energy”</div>
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(L-R) Matt Roffe from Cotswold Outdoor who co-sponsored the awards, Helen O’Sullivan who picked up the Audience award, Liam Delahunty with his Most Inspirational award and John O’Regan who won the award for being most Devoted. (Photo: David Craig)</div>
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The Most Inspiring Person award went to multi-sport racer Liam Delahunty (36) who hails from Kilkenny. Delahunty was diagnosed with multiple sclerosis eight years ago and his life fell apart. He suffered from serious depression and admits that he considered suicide. Everything changed for Delahunty back in 2013 when he set himself a target of completing 24 races in 18 months. In December he scaled that mountain with a final event in Waterford. In 2014 he also came first, second and third respectively in WAR Lough Dan, MOXY, WAR Sugar Loaf and the Dingle Adventure Race (sport).</div>
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“I have met some amazing people through getting involved in adventure racing. It has really helped me fight against depression and not let MS take over my life,” said Delahunty.</div>
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Deirdre Mullins who won the award for Best Film and Maurice Mullins her father who took home a Lifetime Achievement award. (Photo: David Craig)</div>
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A lifetime achievement went to Maurice Mullins (72) from Skerries, Co Dublin. Mullins organised Ireland’s first triathlon in 1983 and then long-distance triathlon. He also competed himself, running 130 marathons, 20 100km races, a handful of 24-hour races and competed internationally in ultra-distance events. Although he now has cancer and has had to slow down in life, he still keeps active by cycle training in his garden shed and continues to inspire.</div>
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A modest Mullins stated, “It’s lovely to get this award but for every organiser there are so many helpers behind the scenes. When I organised that first triathlon, I had 104 helpers. They deserve this award too.”</div>
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An award voted for by the audience on the night went to Helen O’Sullivan (nee Whearity), also from Skerries. The 37-year-old mum of one suffers from cystic fibrosis but overcame the odds to run the Dublin marathon in October in a time of 3:45:56. A clearly delighted Whearity who received a huge cheer from the crowd, said, “Even through the training was hard, I loved every minute if it.”</div>
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A Youth award went to Belfast teenager Dominic Burns. This 17-year-old climber has been punching above his weight for several years now on the domestic and international scene. In 2014 won the Senior Irish Bouldering and the Senior Irish Lead Climbing Championships. He also won the Junior Irish Bouldering Championship and the Junior Irish Lead Climbing Championship as well as coming fourth at the British Bouldering Championships and the IFSC European Youth Cup. He came 27th at the IFSC Bouldering World Championships in Munich. Burns said, “It’s really great to see more people taking an interest in climbing.”</div>
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The Most Devoted to the Outdoor Scene went to ultra-runner John O’Regan (45). In 2014, the Dubliner won the Red Bull Wings for Life World Run in Killarney and finished second in the inaugural Tralee 100K just two weeks after running 227km in the Belfast 24-hour race. He is also the current National 24-hour Champion. A level 2 athletics coach, John also trained 30 first-time marathon runners at Le Cheile Leixlip AC and also ran the half marathon and Dublin marathon as an official pacer. He was advisor and online coach for Mark Pollock’s Run in the Dark, organised the crew behind the Bumbleance charity push and also helped coach Sinead Kane, the first blind Irish female to complete the Dublin Marathon in October. He is also actively involved in the local Parkrun and coaches runners in Athletic Ireland’s Fit4Life programme.</div>
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An understated O’Regan said, “We don’t do these things to get awards but it’s nice all the same.”</div>
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Conor Lavelle who won the award for Best Breakthrough Performance.</div>
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The Breakthrough Achievement Award for 2014 went to Dublin mountain biker</div>
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Conor Lavelle (17). He came third from, in the Enduro World Series junior category.</div>
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Awards were also presented for the Best Outdoor Escape, Film, Event and Photo. The Escape award went to Pure Magic Achill, a kitesurfing and water sports lodge in Co Mayo. The Film award went to Deirdre Mullins for her short film, Going the Distance about her father Maurice (see above). Best Event was the Helly Hansen Killarney Adventure Race and Best Photo went to James Jones for his picture of Ballyhass Wakeboarding Park.</div>
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Commenting on the awards, Jacinta Doolan, Director of Trident Holiday Homes said: “For such a small country, Ireland really is a big hitter when it comes to adventure. It is so humbling seeing people do such incredible things. The mind boggles.”</div>
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Matt Roffe of Cotswold Outdoor, stated, “It was great to support such an awe-inspiring community – the people that, sometimes against the odds, go the extra distance and pull off extraordinary achievements. When Outsider first got in touch I was stirred by the amazing stories of Maurice Mullins and Tony Mangan, both very different achievements but sharing the same driven adventure spirit. Total outdoors magic.” </div>
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<span style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; box-sizing: border-box; font-size: 13px; font: inherit; height: auto; line-height: 1.6em; margin-bottom: 3px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">The Best Outdoor Event award went to Ollie Kirwan from Elite Events which runs the Helly Hansen Killarney Adventure Race.</span></div>
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Roisin Finlay, editor of Outsider magazine, added, “Everyday I hear about Irish people doing extraordinary things. Just when you think the bar cannot be pushed any further, somebody will do something that is completely incomprehensible like Tony Mangan running around the world or Liam Delahunty competing in all of those races when he has such health challenges. Ireland is really leading the way for adventurers around the world and at Outsider we really wanted to acknowledged that.</div>
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We were incredibly lucky to receive such great support from Trident Holiday Homes, Cotswold Outdoor and Great Outdoors which meant we could make it a night to remember.”</div>
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The event took place on Thursday 29 January at Generator, Smithfield, Dublin 7.</div>
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John O'Reganhttp://www.blogger.com/profile/03425717319361622234noreply@blogger.com0tag:blogger.com,1999:blog-506187272897246373.post-20992217694486857352015-02-02T19:47:00.000+00:002015-02-02T20:03:26.253+00:00Outsider People of the Year Awards 2014 Winner<div class="separator" style="clear: both; text-align: center;">
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I’m delighted to be named the ‘Most Devoted to the Outdoors’ at the third annual Outsider magazine awards held recently in Dublin. The long list of nominees read like a who’s who on the Irish Outdoor scene and to be even listed amongst such names was an honour. Ultra Running seemed to do quite well on the night with the overall title of ‘Outsider of the Year 2014’ going to <a href="http://www.theworldjog.com/blog/">Tony Mangan</a> for his mind boggling and epic World Run. The ‘Lifetime Achievement’ award went to Maurice Mullins the man responsible for bringing the first Triathlon and Ultra Marathon to Ireland and Maurice’s daughter Deirdre Mullins won the award for ‘Best Film’ based on the life of Maurice.<br />
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Maurice Mullins, <a href="http://www.theworldjog.com/blog/">Tony Mangan</a>, John O'Regan.</div>
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Thanks to Outsider Magazine for holding the awards night and creating an opportunity to learn from others while making new friends and thanks to my main sponsor <a href="http://greatoutdoors.ie/">Great Outdoors</a> for believing in me from the beginning.
We don’t do what we do to win awards but when it happens it’s appreciated and even more so when it celebrates your lifestyle and in the words of Tom Peters, ‘celebrate what you want to see more of’.John O'Reganhttp://www.blogger.com/profile/03425717319361622234noreply@blogger.com0tag:blogger.com,1999:blog-506187272897246373.post-91270196915913577632015-02-01T20:02:00.001+00:002015-02-01T20:07:15.412+00:00Going the Distance / Best Film winner at the Outsider Awards<iframe src="//player.vimeo.com/video/85677240" width="500" height="281" frameborder="0" webkitallowfullscreen mozallowfullscreen allowfullscreen></iframe>
Going the Distance is an award-winning short documentary about a running-addict who has been diagnosed with cancer.
Maurice Mullins was once an ultra distance runner and is now undergoing chemotherapy. His disease has meant that he has lost his lifelong passion, but his determination to compete again in a sport that he loves drives him to face his darkest days with optimism and humour.
Maurice’s story is a simple one - he just wants to run again. Through this straight narrative the film explores how he draws parallels between his years of sports training to how he copes with undergoing chemotherapy. The film brings the viewer face to face with the question of how we will respond when confronted with adversity, with our own mortality and with the loss of our greatest love or passion.
The filmmaker is Maurice’s daughter and in just 12 minutes the audience gets a glimpse of many sides of the one man; the runner, the philosopher, the father, the friend and the entertainer.
Going the Distance
Winner of the Audience Award at Dingle International Film Festival 2013
Official Selection at Stranger than Fiction Documentary Film Festival 2013
Director: Deirdre Mullins
Twitter: @DeirdreMullins
Producer- Bobby McCormack
Lighting Camerapersons -Eavan Ryan and Naomi Cahen
Sound Recordist and Edit Assistants - Patricia Gonzalez and Shane O'Connor
Editor - Tristan Hutchinson
You can read an interview with Deirdre and Maurice Mullins in the Irish Times here;
irishtimes.com/life-and-style/health-family/going-the-distance-the-ironman-who-just-keeps-moving-1.1692047John O'Reganhttp://www.blogger.com/profile/03425717319361622234noreply@blogger.com0tag:blogger.com,1999:blog-506187272897246373.post-51905823168646206832015-01-30T20:31:00.001+00:002015-01-30T20:31:28.550+00:00Outsider’s People of the Year 2014 - The Long List!<span class="Apple-style-span" style="-webkit-text-size-adjust: none; border-collapse: collapse; color: #444444; font-family: arial, helvetica, clean, sans-serif; font-size: 13px; line-height: 16px;"></span><br />
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So here it is. The collection of fine folk who made it onto our 2014 People of the Year long list. We think they’re all heroes and we are blown away by the incredible things on the Irish outdoor scene in 2014.</div>
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<br style="box-sizing: border-box;" />For the third year running, we’re having an event to celebrate these people. This takes place from 7.30pm on Thursday 29 January 2015 at the Generator, Smithfield, Dublin 7. We hope you’ll come and join us. Tickets for the general public cost €10. Email info@outsider.ie with TICKETS in the subject if you’d like your name to be on the list. The event and awards are supported by <a href="http://www.tridentholidayhomes.ie/" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; box-sizing: border-box; color: #005588; font-size: 13px; font: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-decoration: none; vertical-align: baseline;">Trident Holiday Homes</a> and <a href="http://www.cotswoldoutdoor.com/ie/" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; box-sizing: border-box; color: #005588; font-size: 13px; font: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-decoration: none; vertical-align: baseline;">Cotswold Outdoor</a>.<br style="box-sizing: border-box;" /><br style="box-sizing: border-box;" /><div style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; box-sizing: border-box; font-size: 13px; font: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">
On the night we’ll present selected people from the following list with the following awards:</div>
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<strong style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; box-sizing: border-box; font-size: 13px; font-style: inherit; font-weight: bold; font: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">Most Devoted to the Outdoor Scene</strong></div>
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<strong style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; box-sizing: border-box; font-size: 13px; font-style: inherit; font-weight: bold; font: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">Youth of the Year</strong></div>
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<strong style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; box-sizing: border-box; font-size: 13px; font-style: inherit; font-weight: bold; font: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">Breakthrough Performance of 2014</strong></div>
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<strong style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; box-sizing: border-box; font-size: 13px; font-style: inherit; font-weight: bold; font: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">Audience Award</strong></div>
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<strong style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; box-sizing: border-box; font-size: 13px; font-style: inherit; font-weight: bold; font: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">Outsider woman of the Year</strong></div>
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<strong style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; box-sizing: border-box; font-size: 13px; font-style: inherit; font-weight: bold; font: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">Outsider of the Year 2014</strong></div>
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On the night, we’ll also have awards for </div>
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<strong style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; box-sizing: border-box; font-size: 13px; font-style: inherit; font-weight: bold; font: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">Best Outdoor/Adventure Event</strong></div>
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<strong style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; box-sizing: border-box; font-size: 13px; font-style: inherit; font-weight: bold; font: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">Best Outdoor Escape (Adventure Destination/Provider) </strong></div>
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<strong style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; box-sizing: border-box; font-size: 13px; font-style: inherit; font-weight: bold; font: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">Best Outdoor Photo </strong></div>
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<strong style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; box-sizing: border-box; font-size: 13px; font-style: inherit; font-weight: bold; font: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">Best Outdoor Film</strong></div>
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The winners of these final four awards (photo, video, escape and event) will be chosen by you our readers on our Facebook page. To vote, visit: <a href="http://www.facebook.com/outsidermag" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; box-sizing: border-box; color: #005588; font-size: 13px; font: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-decoration: none; vertical-align: baseline;">www.facebook.com/outsidermag</a> <br style="box-sizing: border-box;" /><br style="box-sizing: border-box;" />In the meantime, we hope you’ll enjoy and be inspired by our Outsider People of the Year 2014 long list. We think you’ll agree, they’re a fine bunch!<br style="box-sizing: border-box;" /><br style="box-sizing: border-box;" /><div class="wysiwygLrgImgContainer" style="background-image: url(http://www.outsider.ie/KenticoCMS7/App_Themes/OutsiderSite/Images/separator_1.jpg); background-position: 50% 100%; background-repeat: no-repeat no-repeat; background-size: 100%; border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; box-sizing: border-box; font-size: 14px; font-weight: bold; font: inherit; margin-bottom: 20px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 30px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: center; vertical-align: baseline;">
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<strong style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; box-sizing: border-box; font-size: 13px; font-style: inherit; font-weight: bold; font: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">Jade O’Connor, kiteboard racer</strong></div>
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Jade O’Connor has been Ireland’s highest ranked international kiteboarder in 2012, 2013 and 2014. But 2014 was her biggest year yet. The 43-year-old Dubliner is a kiteboard racer and in 2014 came eighth at the World Championships in Turkey, and agonisingly close to a podium finish at the European Championships 2014, Poland, where she finished fourth. </div>
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She did make the podium at other events though. She was second at the Olympic Classes Delta Lloyd Regatta in Holland and crowned British Ladies Champion. All of these performances earned her a ranking of ninth in the world.</div>
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If you’re not familiar with kiteboard racing, let us fill you in on this adrenalin sport. Up to 30 racers line up in close proximity and then harness the wind and belt across a stretch of water at speeds of up to 60kmph. “A mistake can be serious,” says Jade.</div>
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She laughs when she recalls her first forays into the sports. “When I reached speeds of 20 knots [35kmph], I could literally feel my eyeballs jiggling in their sockets. I wouldn’t be able to focus them and I would have these catastrophic wipeouts.”</div>
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But this determined girl could not be put off. “Racing is in my blood. It’s my passion.</div>
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I’m hoping for an even better in 2015. I want to put Ireland on the a road map for qualification for the 2020 Olympics when we hope kiteboarding will be selected.”</div>
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<strong style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; box-sizing: border-box; font-size: 13px; font-style: inherit; font-weight: bold; font: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">Tony Mangan, ultra runner</strong></div>
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At this year’s Dublin marathon, Tony Mangan (57) finished in a time of 6h8m. A modest achievement you might think, but this was literally the tip of an epic iceberg. For as Tony crossed the line, he clocked up his fifty-thousandth kilometre. He had just run the whole way around the world and longer than anyone else has ever run. His feat is the equivalent of 1,200 marathons.</div>
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Tony is no stranger to challenges. He boasts world records for the treadmill and indoor 48-hour races. But these simply pale in comparison to a feat which saw him cross five continents and 41 countries, including a lap of Ireland as the grand finale.</div>
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In the ultimate understatement, Tony states, “It was an extremely tough grind. It became exhausting and I was solo most of the time. I have serious muscle wastage on my left leg. My physio wonders how I’m still standing.”</div>
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His lowest moment was when his mother Sheila was diagnosed with cancer about two and a half years ago. “We were told she had at most two years to live. I was home for her first chemo. I wanted to cut the run short but she wouldn’t let me. She said she’d be heartbroken. She’s still fighting strong though. She’s my rock. I get my strength from her.”</div>
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As for the high points, Tony loved Colorado, Mexico, Iran and being one of the first westerners into Burma (Myanmar) when it opened its borders in 2013. “I was accompanied by the police for 900km,” he recounts. And in Australia, where he was supported by friend Michael Gillan, he broke more records running from Queenscliff to Darwin in nine-and-a-half weeks. That’s about 3,800km!</div>
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So why did he do it? “Slow travel,” he says. “In 1978 when I cycled across Europe and through Iran and Afghanistan. I even got stuck in Iran during the revolution. I discovered slow, slow travel, but even then I felt I was going too fast. That’s when the seed was planted to travel around the world on foot.”</div>
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Tony’s tale of adventure, courage and determination leaves us boggled. To read more about it, visit:<a href="http://www.worldjog.com/" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; box-sizing: border-box; color: #005588; font-size: 13px; font: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-decoration: none; vertical-align: baseline;">www.worldjog.com</a></div>
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<strong style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; box-sizing: border-box; font-size: 13px; font-style: inherit; font-weight: bold; font: inherit; line-height: 1.6em; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">Ger Kennedy, swimmer</strong></div>
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This former rugby player and hill runner got into swimming in 2011 to overcome injury. Dubliner Ger suffers from depression and his list of achievements for 2014 is testament to his sheer mental strength, steely drive and a determination that depression can be beaten.</div>
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In March, Ger achieved world-class status by swimming 2.1km in 3.3°C in a time of 51 minutes – an achievement that has been managed by fewer than 10 people in the world. The swim was completed under the rules of the International Ice Swimming Association.</div>
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Ger and training buddy Allen Evans used unorthodox training methods for the challenge, which took place at Lough Dan, Co Wicklow. The pair hiked up to Wicklow’s upper lakes, Lough Ouler and Lough Firrib, in their search for cold water temperatures. Their at-times brutal training programme also involved dawn or pre-dawn sea swimming sessions where they relied on buoy lights to direct them.</div>
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In July, Ger swam a three-man English Channel relay as a precursor to swimming from Holyhead to Dublin in 2015 but one of the highlights of his year was training Johnny Hayden, an ex-surfer who became paralysed as a result of surgery, to swim a sea mile. Ger came up with a way of customising a wetsuit for Johnny and trained with him for two months leading up to the big swim.</div>
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“Johnny swam point to point into Greystones Harbour,” says Ger. “It was great to give something back and a few other people who are paraplegic have expressed an interest in doing it.”</div>
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Ice swimming’s biggest danger is the recovery phase. With a high risk of cardiac arrest, swimmers must be carefully brought back to normal body temperature. Ger is undeterred. He has regular medical check-ups and next year plans to compete in the first International Ice Swimming Championships.</div>
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<img alt="" src="http://www.outsider.ie/OutsiderDevSite/media/MediaImages/Features/January%202015/John-McCune-Photo-David-Lyon-Ewing.jpg" style="border-bottom-left-radius: 3px 3px; border-bottom-right-radius: 3px 3px; border-bottom-width: 0px; border-color: initial; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-style: initial; border-top-left-radius: 3px 3px; border-top-right-radius: 3px 3px; border-top-width: 0px; box-sizing: border-box; font-size: 13px; font: inherit; height: auto; margin-bottom: 10px; margin-left: 0px; margin-right: 0px; margin-top: 0px; max-width: 100%; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline; width: 241px;" /></div>
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<strong style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; box-sizing: border-box; font-size: 13px; font-style: inherit; font-weight: bold; font: inherit; line-height: 1.6em; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">John McCune, climber</strong></div>
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‘Mordwand’ is the German nickname for the North Face of the Eiger. It means ‘murderous wall’ and with good reason. This route has claimed the lives of at least 64 climbers since 1935 (it was first successfully climbed in 1938). But that didn’t put off John McCune (26) from Newry who scaled the peak in March with fellow Irish climber John Orr. It took the pair took three days, including a “grim night with spindrift avalanches cascading over [them] and into [their] bivvy bags”. McCune</div>
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reckons they are the 7th or 8th Irish ascent team to make it up.</div>
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Recalling the climb, McCune laughs and says, “You’re kind of scared the whole time because you know how serious it is.” </div>
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While McCune is chuffed with his achievement – he waited four year for the right conditions – he is extremely modest. “Loads of English and Scottish people have climbed it. It’s a big deal in Ireland but it’s not for the rest of the world,” he says.</div>
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In fact he ranks some of his climbs here in Ireland up there with the Eiger. On Owey Island in Donegal, he put up some new E7 routes on the ‘Holy Jesus Wall’ – ‘Immaculata and ‘The Second Coming’. “That’s what I love about Irish climbing. It’s just exploring. The fact that we have that in Ireland is really exciting. I love it all as long as I’m pushing myself.”</div>
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McCune is now stretching himself professionally too. He has just finished year one of training to become the highest level of mountain guide (an IFMGA) so he can live his life in the mountains, sharing his love with other adventurous folk.</div>
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For more, visit: <a href="http://mccunemountaineering.co.uk/" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; box-sizing: border-box; color: #005588; font-size: 13px; font: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-decoration: none; vertical-align: baseline;">http://mccunemountaineering.co.uk</a></div>
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<strong style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; box-sizing: border-box; font-size: 13px; font-style: inherit; font-weight: bold; font: inherit; line-height: 1.6em; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">Jane Evans, Ironman</strong></div>
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In May 2014, Jane Evans (35) completed her first Ironman in Lanzarote in 14h36m. The achievement is all the more remarkable when you consider that just two years previously, Jane had been helicoptered off a mountain in France with her leg broken into three places. A long road to recovery included three operations, one just six months before her big race, and learning to run again.</div>
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“There were a lot of hiccups along the way,” recalls Jane who says fitting in 15-20 hours training with a full time job was a real challenge. “About six months before the race, the screws in my leg acted up so they had to be taken out. And then I got a virus after so I couldn’t do any high intensity training for seven weeks. Then I got tendonitis in my injured shin. So I did no running for the two months before the race, only pool jogging.</div>
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“The most difficult part of the big day was the run. For the first 5km I walked to warm up the leg but it was nerve-racking watching the clock tick on.”</div>
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Thankfully Jane was able to start running and made the finish line with buckets of time to spare. “The tears came about 10 minutes after finishing. I learned a lot. Anything is possible if you can banish self doubt and don’t listen to what other people say.”</div>
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<strong style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; box-sizing: border-box; font-size: 14px; font-style: inherit; font-weight: bold; font: inherit; line-height: 1.6em; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;"><img alt="" src="http://www.outsider.ie/OutsiderDevSite/media/MediaImages/Features/January%202015/David-Holden-matze-drop-norway.jpg" style="border-bottom-left-radius: 3px 3px; border-bottom-right-radius: 3px 3px; border-bottom-width: 0px; border-color: initial; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-style: initial; border-top-left-radius: 3px 3px; border-top-right-radius: 3px 3px; border-top-width: 0px; box-sizing: border-box; font-size: 14px; font: inherit; height: auto; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; max-width: 100%; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline; width: 644px;" /></strong></div>
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<strong style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; box-sizing: border-box; font-size: 13px; font-style: inherit; font-weight: bold; font: inherit; line-height: 1.6em; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">David Holden, paddler</strong></div>
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In the last two years, Wicklow man David Holden (25) has done some serious paddling. In 2014, he completed a first Irish descent of the 100ft Matze Falls in Norway and the 60ft Lower Rauma, while in 2013, he paddled the 60ft Ribo Falls in</div>
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Switzerland and the 45ft Fulloch Falls in Scotland.</div>
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This year he was also one of just six Irish competitors in the Adidas Sickline competition. This is one of the hardest white-water races in Europe with competitors coming from all over the world to compete on the Wellerbrücke rapids which are</div>
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known as ‘the Eiger North Wall of kayaking’. He also came fourth in the Irish National Points series 2014.</div>
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David says, “I sat in a boat first time in 2010. But my biking background helped.” David used to BMX and mountain bike. He was the first person to back flip a bike in Ireland in 2009. </div>
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David, who runs Glendalough Kayak Academy, is renowned for helping and encouraging other paddlers. “He is a force for good in his field,” says fellow paddler Vicki Guy. “He has offered numerous times to go out with me and anyone else who wants help on the river with no personal gain. I have watched him do this with people coming up the kayaking ladder and showing a true spark for the sport … and with those who will never be more than a small water paddler.”</div>
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<strong style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; box-sizing: border-box; font-size: 14px; font-style: inherit; font-weight: bold; font: inherit; line-height: 1.6em; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;"><img alt="" src="http://www.outsider.ie/OutsiderDevSite/media/MediaImages/Features/January%202015/Derek-Cullen-Cairo.png" style="border-bottom-left-radius: 3px 3px; border-bottom-right-radius: 3px 3px; border-bottom-width: 0px; border-color: initial; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-style: initial; border-top-left-radius: 3px 3px; border-top-right-radius: 3px 3px; border-top-width: 0px; box-sizing: border-box; font-size: 14px; font: inherit; height: auto; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; max-width: 100%; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline; width: 644px;" /></strong></div>
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<strong style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; box-sizing: border-box; font-size: 13px; font-style: inherit; font-weight: bold; font: inherit; line-height: 1.6em; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">Derek Cullen, cyclist</strong></div>
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In October 2013, Derek Cullen (35) quietly left the country, telling a select few he was going on a short cycling trip to South Africa. What no one knew was that he had quit his job and in fact was going on a trip that would change his life.</div>
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Derek, who hails from Firhouse, initially planned to cycle from Cape Town to Victoria Falls in Zimbabwe but had so little faith in himself that he told no one. “My brother had doubts that I could even do three weeks. I cycled with him once and after 15km couldn’t keep going. And in fact on my first day I did 35km. I was completely wrecked,” he laughs.</div>
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It was only when he got to Namibia that he let the cat out of the bag. In the end he cycled solo all the way to Cairo and home through France and the UK for good measure. Arriving back in early November, he had cycled a whopping 12,500km and raised more than €5,000 for charity Aoibheanns Pink Tie.</div>
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Derek’s trip was all about tackling his demons. “I lost both my parents to cancer in quick succession and became very self-destructive. I knew I had to change that.” </div>
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As well as being an unfit and a novice cyclist, Derek says, “I’ve suffered from anxiety all my life. And on this trip I was really terrified about everything at the start. I never really got over the fear of sleeping in a tent at night with unidentified animals moving around outside in the dark. But after two months I did let go of a lot of other worries.</div>
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Derek is now progressing his dream of working in the outdoors and motivation. “I really thought this trip was beyond me. But if I can do it, anyone can.” <a href="http://www.nohangingaround.com/" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; box-sizing: border-box; color: #005588; font-size: 13px; font: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-decoration: none; vertical-align: baseline;">www.nohangingaround.com</a></div>
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<strong style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; box-sizing: border-box; font-size: 13px; font-style: inherit; font-weight: bold; font: inherit; line-height: 1.6em; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">Mike Shea, adventurer</strong></div>
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In June, Kerry man Mike O’Shea (45) became the first person to fly from Mizen Head to Malin Head by paramotor. Travelling at heights of up to 10,000 feet with temperatures reaching below zero, Mike completed the 590km journey over three days in challenging changeable conditions and strong gusty winds.</div>
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“Becoming the first person to paramotor from Mizen to Malin has been an ambition since I first took up the sport.” he says. </div>
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It was just one of several epic projects that Mike took on in 2014, several of which were thwarted by bad luck. In February, together with Clare O’Leary he made his second attempt to walk to the North Pole but was evacuated due to injury. Then in April the pair had to abort a mission to cross Vatnajökull, the largest ice cap in Europe, because of a storm.</div>
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“It was survival stuff. We were stuck in the tent for six days but had to get out every hour or so to secure it,” recounts Mike.</div>
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But Mike is never put off by setbacks or obstacles it seems. In September, together with a team, he walked from Dingle to Dublin, pushing a car for the Bumbleance Charity to raise money for a new children’s ambulance. He was also involved in raising €10,000 to build a toilet and kitchen block for a school and orphanage in Africa and €40,000 to build an independent living unit in Chernobyl. And he was part of the team that reerected the cross on Carrauntoohil in November.</div>
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Mike is also heavily involved in mountain rescue, the coast guard and the Irish explorers trust, which collects the memorabilia of Irish explorers. Oh and he runs his own business, Work at Height. Mike project managed build and safety at this year’s RedBull Cliff Diving on Inis Mor and also provided safety cover for a certain international film project on Skellig Michael. Phew, we’re knackered after all that!</div>
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<strong style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; box-sizing: border-box; font-size: 13px; font-style: inherit; font-weight: bold; font: inherit; line-height: 1.6em; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">Helen O’Sullivan, runner</strong></div>
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In 2011, Helen O’Sullivan spent almost five months in hospital. It was a serious low point for the 37-year-old mum of one from Skerries who suffers from cystic fibrosis.</div>
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But Helen tries not to let her illness bring her down. Describing her regular daily routine to manage her condition, she says, “I do an hour of physio and nebulisers in the morning and evening. You just get on with it. I try to lead a normal life.”</div>
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When her luck turned after this illness, and with the help of a new medication kalydeco, she turned her attention back to running which she had taken up in 2010 when she completed the 10km Great Ireland Run. Then in 2014, she upped the ante with her first half marathon. She finished in a time of 1:41:16.</div>
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Next target was the Dublin Marathon in October. Aiming for a sub-four hour race, Helen crossed the line in 3:45:56 – a very respectable time for any marathoner and hugely impressive for someone with a chronic disease affecting the lungs.</div>
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“It was just amazing. In the week running up to the event, I was a bag of cats. I believe it’s called the taper tantrums,” she laughs. “But on the day I had to stay very cold and focused because I was so emotional. When I crossed the line and saw my husband, I started crying.” </div>
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Helen already has her eyes set on Dublin 2015 and aims to beat her time. Go Helen!</div>
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<img alt="" src="http://www.outsider.ie/OutsiderDevSite/media/MediaImages/Features/January%202015/Liam-Delahunty-2014.jpg" style="border-bottom-left-radius: 3px 3px; border-bottom-right-radius: 3px 3px; border-bottom-width: 0px; border-color: initial; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-style: initial; border-top-left-radius: 3px 3px; border-top-right-radius: 3px 3px; border-top-width: 0px; box-sizing: border-box; font-size: 13px; font: inherit; height: auto; margin-bottom: 10px; margin-left: 0px; margin-right: 0px; margin-top: 0px; max-width: 100%; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline; width: 241px;" /></div>
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<strong style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; box-sizing: border-box; font-size: 13px; font-style: inherit; font-weight: bold; font: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">Liam Delahunty, adventure racer</strong></div>
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This year, Liam Delahunty (36) from Waterford, came first, second and third respectively in WAR Lough Dan, MOXY, WAR Sugar Loaf and the Dingle Adventure Race (sport). Impressive for someone who only started multi-sport racing in 2013. But it’s staggering for a man diagnosed with MS eight years ago.</div>
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Liam’s life fell apart back then. He suffered from serious depression and admits that he considered suicide. “I had a family and kids, but nothing seemed to help me with those dark thoughts.”</div>
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Everything changed in 2013 when he set himself a target of completing 24 races in 18 months. Liam completed his final event at the end of December in Kerry. And while some of his symptoms have progressed, he says the activity has alleviated others. “My tremors are better and I sleep better now,” he says. He adds however, “I had weeks however where I couldn’t, train, when I felt really bad and would be falling over. But I wasn’t going to let anything stop me.”</div>
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Liam’s final race was be specially organised by Ollie Kirwan and the gang from the Killarney Adventure race. It was a fitting end to an epic 18 months, according to Liam. “The Killarney races were my favourites. The Black Valley was amazing. That’s what I love about adventure racing. It’s the places that it brings you. You’re in places that you wouldn’t normally go. </div>
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“Adventure racing has completely changed my life. I’m more open and able to talk to people and my mind is freer. I now go hiking with the kids and we spend a lot of time in the mountains or at lakes now,” he says.</div>
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<strong style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; box-sizing: border-box; font-size: 13px; font-style: inherit; font-weight: bold; font: inherit; line-height: 1.6em; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">Nuala Moore, Padraig Mallon and Ger Kennedy, swimmers</strong></div>
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Nuala Moore (Dingle, Co Kerry), Padraig Mallon (Camlough Lake, Co Armagh), and Ger Kennedy (Dublin, see above) have one huge thing in common. Ice swimming. <span style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; box-sizing: border-box; font-size: 13px; font: inherit; height: auto; line-height: 1.6em; margin-bottom: 3px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">All three of them have just qualified to represent Ireland at the first international ice swimming world championships next March. And that’s just the start of their achievements. </span></div>
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Padraig was named 2013 World Open Water Swimming Association’s man of the year for completing an official ice swim, the English Channel and the North Channel in the same year. He also came third in the Russian Ice Swimming Championships in Siberia where the water was 0°C.</div>
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In 2013 Nuala also completed the ice mile, was part of the relay team that swam the Bering Strait for the first time and took part in the Russian Ice Swimming Championships. She is a double Channel Swimmer and in 2014 swam at the Perito</div>
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Moreno Glacier in El Calafate, Argentina, and in the World Winter Swimming Championships at 0°C in Lapland.</div>
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And now trio are sharing their wisdom with other swimmers and encouraging them to get involved. In advance of the first ever Ireland Ice Swim on 8 February 2015 (1km), the trio are running a camp to prepare those who want to take part.</div>
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Mallon explains, “The camp prepares swimmers psychologically, medically and physically. You have to be really prepared for this and dedicated to make it. We started with 38 people but only 15 will actually take part in the event.”</div>
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Nuala adds, “There is a lot of fear attached to this sport. The camp tackles those fears and prepares for the realities. Ice swimming is a bit like climbing Everest. Everyone is there for each other but in the end you have to be 100% self-sufficient.”<br style="box-sizing: border-box;" /><br style="box-sizing: border-box;" /><br style="box-sizing: border-box;" /><div class="wysiwygLrgImgContainer" style="background-image: url(http://www.outsider.ie/KenticoCMS7/App_Themes/OutsiderSite/Images/separator_1.jpg); background-position: 50% 100%; background-repeat: no-repeat no-repeat; background-size: 100%; border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; box-sizing: border-box; font-size: 14px; font-weight: bold; font: inherit; margin-bottom: 20px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 30px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: center; vertical-align: baseline;">
<span style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; box-sizing: border-box; font-size: 14px; font: inherit; height: auto; line-height: 1.6em; margin-bottom: 3px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;"><img alt="" src="http://www.outsider.ie/OutsiderDevSite/media/MediaImages/Features/January%202015/Dom-Burns-(2)-Photo-by-Terry-O-Connor.jpg" style="border-bottom-left-radius: 3px 3px; border-bottom-right-radius: 3px 3px; border-bottom-width: 0px; border-color: initial; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-style: initial; border-top-left-radius: 3px 3px; border-top-right-radius: 3px 3px; border-top-width: 0px; box-sizing: border-box; font-size: 14px; font: inherit; height: auto; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; max-width: 100%; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline; width: 644px;" /></span></div>
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<span style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; box-sizing: border-box; font-size: 13px; font: inherit; height: auto; line-height: 1.6em; margin-bottom: 3px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">Photo: Terry O’Connor</span></div>
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Dom Burns, from Belfast continued to wow us in 2014 adding a plethora of climbing titles to his tally. Dom (17) won the Male Youth A categories in the Junior Irish Bouldering Championship and the Junior Irish Lead Climbing Championship. Punching way above his age weight, he also took first overall at the Senior Irish Bouldering as well as securing a very convincing first at the Senior Irish Lead Climbing Championship.</div>
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Speaking about the success, he says, “A few years ago these guys were my heroes and this year I beat them. That was nice.”</div>
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At the British Bouldering Championships Dom qualified for the finals and came fourth place overall. At the IFSC European Youth Cup he reached the finals, again taking fourth place. Competing at senior level in two rounds of the IFSC Boulder</div>
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World Cup Dom placed well up the field in both competitions. </div>
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It was however at the IFSC Bouldering World Championships in Munich that he put in his strongest performance of 2014, placing 27th overall and missing out on a place in the semi-finals by a tiny margin. He finished one place behind Russia’s Rustam Gelmanov, winner of the 2012 IFSC Boulder World Cup.</div>
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“This was the highlight of my year,” says Dominic who is also studying for his A-levels. I never thought I’d get into the top 30. I was really surprised.” Working alongside coach Rob Hunter and Mountaineering Ireland climbing coach Terry O’Connor, Dom continues the hard work and is setting up for another successful season for 2015.</div>
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<strong style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; box-sizing: border-box; font-size: 13px; font-style: inherit; font-weight: bold; font: inherit; line-height: 1.6em; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">Hamish Wilkinson, paddler</strong></div>
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In September, Hamish Wilkinson paddled into Portrush, Antrim, and became the youngest person to circumnavigate Ireland by kayak. The 19-year-old, who is originally from Australia but now lives in Castlerock, Co Derry, spent a total of 72 days on his solo expedition and paddled a whopping 1600km. And to top it all off he was travelling in a boat that he’d made himself with his father John, a renowned local boat builder.</div>
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“The paddle was a lot harder and a lot longer than I expected,” says Hamish. I thought I’d be home in 40 days. The weather was a challenge. I had northerly head winds going up the west coast. And there were days with huge swells and waves breaking over the boat out at sea. That was scary. </div>
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But what I found toughest was the solo aspect. I missed company most. And setting up and dismantling the camp every day was tough. That took about three hours and was tedious.”</div>
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However he adds, “It was really satisfying to do the expedition in my own boat. And that way I couldn’t blame anyone else if anything went wrong.”</div>
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Hamish, who works as a pipe-builder and an outdoor instructor, thinks he learned a lot about himself too. “I used to be very impatient but I’m more patient now. And I now know that it’s very easy to say you’re going to do something big whereas the reality of following through is much harder. And you often have to do things you don’t like to achieve your goal.”</div>
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<strong style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; box-sizing: border-box; font-size: 13px; font-style: inherit; font-weight: bold; font: inherit; line-height: 1.6em; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">John Bolton and Diane Cooper, paddlers</strong></div>
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Who says you can’t mix business with pleasure?! This summer, True Fitness business partners John Bolton and Diane Cooper took to the water to paddle around Ireland.</div>
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The 1,600km trip in aid of hospices in Laois and Offaly, took a total of 42 days. The pair covered 50-70km a day and paddled for up to 17 hours. They finally finished in Kinsale Harbour on Saturday 2 August. Fewer than 50 people have successfully completed this kayak challenge.</div>
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Speaking about the adventure, John says, “We knew it would test us both mentally and physically to our limits … and it was a great sense of achievement to know we could rise to these challenges and thrive under these conditions.</div>
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He adds, “The incredible scenery that we have is hard to describe and being able to witness this daily and access isolated places ... were wonderful highlights. The weather was mostly warm and dry and having the sun on your face and being at sea are memories that will live with us forever.</div>
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“The biggest surprise we had was the hospitality of the people along the way. People went out of their way to help us by putting us up in their homes for the night and feeding us.”</div>
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<strong style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; box-sizing: border-box; font-size: 13px; font-style: inherit; font-weight: bold; font: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">Maurice Mullins, runner</strong></div>
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Pioneer, forward thinker, influencer, legend; all words used to describe Maurice Mullins, the man who introduced triathlon and then long-distance triathlon to Ireland, and competed internationally in ultra-distance events.</div>
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In a sporting life filled with an early passion for hurling and rugby, then running, Maurice also started the Wicklow Trail event and brought the 100km Anglo Celtic Plate to Dublin’s Phoenix Park.</div>
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Giving Ireland its first triathlon event was very simple, says Maurice. “I used to organise a 5km event in Skerries but in 1983 someone got in ahead of me and I couldn’t get a permit. I used to get Runners World from the States, I read about triathlon in Hawaii and I said, ‘Do you know what, I think Skerries would be ideal for it.”</div>
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In a nutshell, Ireland got its first Triathlon because Maurice was raising money to build a community hall in Skerries. Not content with pioneering athletics events, Maurice competed extensively, running 130 marathons, 20 100km races and a handful of 24-hour races, as documented in his daughter Deirdre’s short documentary ‘Going the Distance’.</div>
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As a result of having cancer, 72-year-old Maurice no longer runs but keeps in close contact with his many friends from the world of athletics. One of them, triathlete Michael Kennedy, says: “Maurice is one of life’s motivators. Frank Martin, who was the Irish 100km champion for 10 years credited his transformation from a club runner to an ultra-runner to Maurice’s enthusiasm. He described him as a man on a mission. “While the rest of us turned out for races, Maurice was the man organising. He is truly a legend, way ahead of his time, a pioneer full of ideas and vision who led the way.”</div>
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<strong style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; box-sizing: border-box; font-size: 13px; font-style: inherit; font-weight: bold; font: inherit; line-height: 1.6em; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">Eimear Mullan, triathlete</strong></div>
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Eimear Mullan (32) has already been crowned Triathlete of the Year, topping off her second year as a full-time athlete. It’s been a fantastic 12 months for the Derry woman – she won Embrunman, one of the toughest long-distance triathlon events in the world, competed at the Commonwealth games for Northern Ireland and also won Ironman Mallorca.</div>
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Eimear got into triathlon when she moved to the UK to study to be a teacher. “One of the things I love about triathlon is that if you have an injury that affects you in one discipline, you can work on another area,” she says.</div>
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She transitioned to being a full-time athlete with help from top triathlon coach Brett Sutton and tri pro Bella Bayliss. “I have no financial sponsors so I rely on prize money to get by. “Brett showed me how to make a living from competing.”</div>
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Eimear epitomises the spirit of the true endurance athlete. “When you’re running for more than nine hours, there will be tough times,” she says. “In Mallorca, I had severe stomach problems: I was getting sick and was in pain. I wanted to stop so many times but somehow you just manage to keep going.”</div>
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Following Ironman Mallorca, she won a half-distance event in Sardinia. She is now aiming to compete in the next Ironman World Championships in Hawaii.</div>
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<strong style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; box-sizing: border-box; font-size: 13px; font-style: inherit; font-weight: bold; font: inherit; line-height: 1.6em; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">Robert Lee, mountaineer</strong></div>
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On November 8, Robert Lee (20) from Greystones in Wicklow finished his quest to climb every mountain in Ireland. In the space of two years, the NCAD student bagged 278 peaks, covering a total ascent of 50,000m.</div>
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Robert’s fascination with climbing Ireland’s peaks began when he was just eight years old and used to admire the mighty Sugarloaf while playing with friends. </div>
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In his successful drive to scale every peak, Robert used the ‘Vandeleur Lynam’ list. His challenge started on Croagh Park on New Year’s Day 2013 and finished at the summit of Carauntoohil in November. “When we got to the Hag’s Tooth, my brother Michael popped open a bottle of champagne to celebrate,” he says. “It was very emotional.</div>
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“It was really good for my studies too. I worked hard to get the work done on nine course modules so that I could have free time to climb later on.” Robert’s discipline earned him six As and two B+s in his end-of-year exams.</div>
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Robert now plans to complete a mountain leader course, find new challenges in Ireland and climb bigger peaks abroad.</div>
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<span style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; box-sizing: border-box; font-size: 13px; font: inherit; height: auto; line-height: 1.6em; margin-bottom: 3px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">Photo: James Kaiser</span></div>
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<strong style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; box-sizing: border-box; font-size: 13px; font-style: inherit; font-weight: bold; font: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">Orla Doolin, snowboarder</strong></div>
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You might think that you have to grow up in the Alps if you want to be a serious skier or boarder. Well nobody told Westmeath girl Orla Doolin that. Currently based in Whistler, Canada, Orla is Ireland’s top snowboarder and competes in slopestyle and railjam contests. </div>
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In 2014 the 28-year-old took top honours at the US/Canada Transworld Snowboarding Transam competition and made the cut for MissSuperpark. In 2013, she won the Whitelines Boardtest Railjam Kaurnetal and came second in the Perisher Playstation Slopestyle, while in 2012 she won the Queenstown Parklife Invitational and the Whitelines and Burton Indoor Tour.</div>
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If you’re not depressed enough already, it’s time to mention that she only started snowboarding at 21. Orla laughs, “Family holidays were in Courtown… It was a long way from the Alps!”</div>
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After university, a trip to New Zealand with friend Lynsey sealed the deal. “We were black and blue that winter because we’d try to ride in the freestyle park with the guys but we’d no clue what we were doing. We could barely turn the board.”</div>
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Competition and sponsorship followed when she was spotted by Burton while riding the indoor UK snowdomes in 2011 but Orla stresses, “I never started snowboarding to</div>
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compete. What I really love is snowboarding with friends and working hard getting tricks with good style on film and photo.”</div>
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<strong style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; box-sizing: border-box; font-size: 13px; font-style: inherit; font-weight: bold; font: inherit; line-height: 1.6em; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">Dale Rothwell and Dermot Walsh, paddlers</strong></div>
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Tullow Kayak club members Dale Rothwell (34) and Dermot Walsh (43) had both been keen white water paddlers before babies and new businesses began arriving. In 2013, they set themselves a challenge to get fit and trained for 18 months to compete in the gruelling Devizes to Westminster paddle race.</div>
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“I’m pushy,” says Dale. “I like to drag people along with me and get satisfaction from seeing people achieving things. I gave Dermot motivation and he gave me organisational skills.”</div>
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The friends trained on the River Slaney at night, often in cruel winter conditions. They often clocked up 20 hours a week on top of full-time jobs. </div>
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The annual race has a 25 to 30% failure rate but despite being newcomers, Dale and Dermot finished sixth in the Canadian class and won the Overseas European class.</div>
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“We paddled for 28 hours in low April temperatures, stopping only to portage or for compulsory checks,” says Dale. “I was so tired that by 4am I started to fall asleep in the kayak. I hallucinated, thinking there was a big hole in the river.</div>
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“For two months afterwards, we couldn’t feel the tips of our fingers from gripping the paddles for so long!”</div>
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<span style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; box-sizing: border-box; font-size: 13px; font: inherit; height: auto; line-height: 1.6em; margin-bottom: 3px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">Photo: Tomás Greally</span></div>
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<strong style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; box-sizing: border-box; font-size: 13px; font-style: inherit; font-weight: bold; font: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">John O’Regan, ultra-runner</strong></div>
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Renowned ultra runner John O’Regan (45) needs no introduction to Outsider readers. In 2014, the Dubliner won the Red Bull Wings for Life World Run in Killarney and finished second in the inaugural Tralee 100K just two weeks after running 227km in the Belfast 24-hour race. He is also the current National 24-hour Champion.</div>
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Despite those achievements, John says 2014 was relatively quiet on the competition front. That may be because he spent a lot of time quietly giving back to the sport he loves.</div>
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A level 2 athletics coach, John trained 30 first-time marathon runners at Le Cheile Leixlip AC and also ran the half marathon and Dublin marathon as an official pacer. He was advisor and online coach for Mark Pollock’s Run in the Dark and organised the crew behind the Bumbleance charity push.</div>
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The Irish Rail clerical officer also helped coach Sinead Kane, the first blind Irish female to complete the Dublin Marathon in October. He is also actively involved in the local Parkrun and coaches runners in Athletic Ireland’s Fit4Life programme.</div>
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“How many clubs have a runner of John’s calibre who are willing to coach and advise its masters members and in the same evening mentor and support the Couch to 5k runners with the same enthusiasm?” asks a Leixlip AC member.</div>
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How does he find the time and energy? “If you want to do something, you’ll always find a way,” says John simply. “I encourage people to try lots of different sports to find the one they love. If you have the want, you can achieve anything.”<br style="box-sizing: border-box;" /> </div>
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<strong style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; box-sizing: border-box; font-size: 13px; font-style: inherit; font-weight: bold; font: inherit; line-height: 1.6em; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">Paul Sheils, explorer</strong></div>
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Paul Sheils (38) epitomises the spirit of adventure. The Navan man – who has previously crossed the Sarek national park in Arctic Lapland three times (twice solo) and hiked almost 300km across the Scottish Monroes – is self-taught in navigation,</div>
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camp craft, bush craft and wilderness survival.</div>
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“I’ve never done a mountain skills or survival course,” he says. “Everything I know is from reading and learning as I go. I love wilderness, exploring really remote places.” </div>
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A pure soloist, he has been unknown in the world of Irish adventure – until now. In 2014, Paul hiked 430km through Iceland’s uninhabited interior wilderness, possibly becoming the first Irish person to do so. He hiked for 18 days along Lake Myvatn. No support team, no hiking partner – just Paul Sheils and 27kg on his back.</div>
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“I crossed black desert and forded glacial rivers,” he says. “I climbed a volcano and slept on top of it, unaware that there had been a massive landslide there a few days earlier. I got caught in glacial floods at Bardabunga and lost a lot of weight.</div>
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That kind of adventure doesn’t bother me, it excites me.”</div>
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Paul, who works as a groundsman at Navan racetrack, hopes to return to the Arctic wilderness in 2015.<br style="box-sizing: border-box;" /><br style="box-sizing: border-box;" /><br style="box-sizing: border-box;" /><br style="box-sizing: border-box;" /><br style="box-sizing: border-box;" /><div class="wysiwygLrgImgContainer" style="background-image: url(http://www.outsider.ie/KenticoCMS7/App_Themes/OutsiderSite/Images/separator_1.jpg); background-position: 50% 100%; background-repeat: no-repeat no-repeat; background-size: 100%; border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; box-sizing: border-box; font-size: 14px; font-weight: bold; font: inherit; margin-bottom: 20px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 30px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: center; vertical-align: baseline;">
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<strong style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; box-sizing: border-box; font-size: 13px; font-style: inherit; font-weight: bold; font: inherit; line-height: 1.6em; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">Paul Devaney, mountaineer</strong></div>
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2014 was a year of highs and lows for Longford mountaineer Paul Devaney who is on his way to becoming one of only 275 people worldwide to ever have climbed all ‘seven summits’ on seven continents. Paul (37) and mountaineering partner Niall</div>
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O’Byrnes are the last two members of a group of friends who set out to conquer the seven summits in 2007; the so-called Irish Seven Summits Challenge.</div>
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The highlight of Paul’s year came in January when he got to Antarctica, 100 years after Shackleton and Crean’s expedition.</div>
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Paul should have completed his seventh summit in April with an ascent of Everest but that event stalled following the tragic death of 16 Sherpas in an avalanche. Paul and Niall were among 500 climbers sent home in the dramatic aftermath.</div>
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To bag his seventh summit, Paul plans to run a scientific expedition to Everest in 2015. He’s testament to the determination needed to complete such a massive challenge, and the personal and financial logistics of doing so. He left his job with Rolls Royce Aerospace in Germany to train full-time and spent over five months living in a specialised environment at University of Limerick’s National Altitude Centre where he spent much of the time at a simulated altitude of 4,800m.</div>
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Paul’s seven summits challenge has cost over €100,000 so far and has raised €30,000 for the Liam’s Lodge charity. “The in-between times are difficult; waiting to finish it and re-inventing your interest in it but the part that hurts the most is the realisation that we have to train again for Everest after training so long and hard for it in 2014!” he says.</div>
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<strong style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; box-sizing: border-box; font-size: 13px; font-style: inherit; font-weight: bold; font: inherit; line-height: 1.6em; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">Paul Gosney, iron-distance triathlete</strong></div>
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Paul Gosney loves an epic challenge. Having run the 112-mile Ring of Kerry in one go in 2011 and completed the Landsend-London-Dover triple iron-distance event in 2013, the Kerry athlete decided to ‘step it up a little bit’ in 2014. </div>
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He took an already massive achievement two steps further, completing a quin-distance event. That’s five consecutive iron-distance triathlons – a 2.4mile swim in the Killarney lakes followed by a 112-mile Ring of Kerry cycle and full marathon in</div>
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Killarney National Park – every day for five days, all in the 17-hour cut-off time for single iron-distance events.</div>
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Paul, who raised funds for the Bumbleance charity, ran the last two marathons with a stress fracture. “I do these things for fun,” he says with great understatement. “But it was extremely painful running with an injury.</div>
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“I found it very difficult. On day three I came out of the water almost hypothermic. Day 5 was my best day; the annual Hardman event was on so there were other people around me but I don’t think I ever want to feel that tired again.”</div>
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Yet Paul still hankers after the deca iron distance. “I’m still contemplating squeezing that in,” he says. “But I don’t want to push my luck; you have to be very lucky to complete a deca.”</div>
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He also plans to compete in the Paris-Brest-Paris cycle race next year, which covers 1,200km over 90 hours. </div>
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The dad of two, who previously worked for Kerry County Council and is now studying to be a personal trainer, has massive praise for his support crew. “I can’t emphasise enough that I couldn’t physically do what I do without my wife Kate and the support of friends and family.”</div>
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<strong style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; box-sizing: border-box; font-size: 13px; font-style: inherit; font-weight: bold; font: inherit; line-height: 1.6em; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">Sinead Kane, runner</strong></div>
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Qualified solicitor, motivational speaker, volunteer, charity fundraiser, Youghal woman Sinead Kane (32) already has a lot of strings to her bow. Sinead, who calls herself a ‘little battler’, is driven to succeed after being bullied at school because of her disability. “On top of the bullying by other children, a teach told me I wouldn’t be able to be a solicitor. I wanted to prove her wrong. I was left on the sidelines during PE class which made me feel excluded. Now I’m hoping to run an ultra marathon!”</div>
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In October, Sinead became the first blind woman to complete the Dublin marathon in a time of 4.01. She had previously run a mini and half marathon but ran the marathon to raise funds for Childline, where she’s a volunteer.</div>
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Sinead, who is currently studying for a PHD, faced numerous challenges along the way. “The biggest obstacles were finding a running guide – at one point I was travelling to Dublin by train for a two-hour training run with an ultra runner..</div>
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Everything from finding safe routes to the weather were challenges. “I have 5% vision and on glary days, my eyes let in too much light so we had to choose our days carefully.”</div>
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Sinead ran the marathon with guide Kieran O’Reilly. “I trusted Kieran completely,” she says. “Then at 24 miles, I wanted to step up the pace a bit so I let go the tether and finished the last few miles with assistance from other runners. I wanted that freedom and independence.”</div>
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Sinead hopes to complete an ultra run in 2015 with help from mentor John O’Regan.</div>
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<strong style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; box-sizing: border-box; font-size: 13px; font-style: inherit; font-weight: bold; font: inherit; line-height: 1.6em; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">Sean Buckley and James Corbert, endurance athletes</strong></div>
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Sean Buckley and his cousin James Corbert in August completed a 2,068km trek around Ireland over 22 days in August. Sean and James – both sports fanatics – swam 120km of the river Shannon, cycled 1,780km and ran a marathon in all four provinces. Completing the challenge in memory of Sean’s father, who died from lung cancer in 2012, they raised €200,000 for Cork charity Breakthrough Cancer Research.</div>
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“The Endurance Challenge 2068 was a great experience,” says Sean who hails from Carrigtwohill and works in the family mechanical engineering business in Midleton. “We had really good local support; one week the GAA club donated their lotto fund to us and I just thought that was incredible.</div>
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“So many people dream of being pro athletes and for the 18 months that we trained, we got to live almost like pros athletes. We trained for 25-30 hours a week and I never felt as good.</div>
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“There were very tough parts – I was so drained and ill during the swim that the lads literally had to pick me up and throw me into the water, then lift me back out when I finished. Another downside was that we both looked like bodybuilders when we finished – we couldn’t find suit trousers to fit us for months!”</div>
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<strong style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; box-sizing: border-box; font-size: 13px; font-style: inherit; font-weight: bold; font: inherit; line-height: 1.6em; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">Desi McHenry, triathlete</strong></div>
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Armagh man Desi McHenry (67) has been competing in triathlons since 1982. At the 2014 Age Group World Triathlon Championships, Desi had the top Irish result (65-69 age group – sprint distance), covering a 750m swim, 20km bike ride and 5km run in 1:18 and claiming the silver medal. He then went on to compete in the Quebec 70.3 half Ironman, finishing eighth.</div>
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The former teacher, who runs his own gas engineering firm, puts his passion for triathlon down to a number of factors.</div>
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“Every year the events change,” he says. “Part of the fun is strategising, seeing who’s strong at what and where other people’s weaknesses lie. When you meet the same people at different events, you see how their year has gone by testing them. There’s great camaraderie and I’ve made great friends but once the gun goes, we’re out to compete seriously.</div>
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“I’ve been lucky enough to travel the world competing and the training. While it demands dedication and takes a 15-hours of each week – it keeps you healthy. It also helps to know you have a chance of a place at the top; it encourages you to take it a bit more seriously, drives you a bit harder. It’s a great sport.”</div>
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Desmond is currently working towards qualifying for next year’s World Championships in Majorca.</div>
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<strong style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; box-sizing: border-box; font-size: 13px; font-style: inherit; font-weight: bold; font: inherit; line-height: 1.6em; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">Ruthann Sheahan, ultra runner</strong></div>
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Ruthann Sheahan is some woman for one woman: in 2014 she competed in the Atacama Crossing, a 250km seven-day desert stage race where athletes endure sweltering 42°C temperatures. Despite suffering with stomach problems during the race, she was third lady home and finished 16th overall. </div>
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“2014 was a topsy-turvy year,” says Ruthann, who works at Boston Scientific in Galway. “The 24-Hour World Championships were cancelled so I looked around for something completely different to do. I knew Atacama was going to be very tough – coming back from a knee injury and running with a 10kg pack – but sometimes you just have to take the bull by the horns.</div>
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“All you think about during the race is surviving in the sense of getting food into you and trying to hold onto it, going to the toilet and getting a sleep; that’s all anyone cares about. I set out to enjoy the experience and have a look around a fascinating place so I was very happy and surprised at my placing.”</div>
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Ruthann’s achievements – she has competed in the Marathon de Sable, set the national record for 24-hour racing and was first lady home in the Connemara Ultra marathon in April – are all the more impressive when you consider that she only started running in 2009.</div>
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Next year she will be focusing once again on the World Championships with the support of her husband George Levane (who has also taken up ultra running).</div>
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<span style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; box-sizing: border-box; font-size: 13px; font: inherit; height: auto; line-height: 1.6em; margin-bottom: 3px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">Photo: Action Pictures Ireland</span></div>
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<strong style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; box-sizing: border-box; font-size: 13px; font-style: inherit; font-weight: bold; font: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">Conor Lavelle, mountain biker</strong></div>
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This October, Conor Lavelle (17) from Dublin, took third place in Scotland at round 2 of the Enduro World Series junior category. That put him in third place overall in the series. Lavelle, who has been mountain biking since he was 11, was thrilled with his success. But there were still a few niggly questions about what might have been.</div>
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First, what would have been if he hadn’t broken his hand in the July La Thuile Race in Italy? “That’s why I only finished eight,” he says. This was his worst performance in the races he competed in and kept him out of racing for two months.</div>
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The other niggle was knowing that if he had made it to more races, he could well have taken second place. “The guy in front competed in six races. I only made it to four. If you just counted his top four performances I would have been ahead of him.”</div>
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Despite generous help from Niall Davis of Biking.ie and Arrow Asset Management, he simply couldn’t afford to travel to the races in Chile, Colorado and Whistler in Canada.</div>
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Lavelle is already looking to the future and hoping to improve on his 2014 success which also saw him win the junior enduro series in Ireland and come second overall in round 2 in Ballinastoe. Although only in fifth year, Lavelle fully intends to make his career from his two wheels.</div>
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<strong style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; box-sizing: border-box; font-size: 14px; font-style: inherit; font-weight: bold; font: inherit; line-height: 1.6em; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;"><img alt="" src="http://www.outsider.ie/OutsiderDevSite/media/MediaImages/Features/January%202015/Avril-Copeland-Last-trek-in-Ecuaodr.jpg" style="border-bottom-left-radius: 3px 3px; border-bottom-right-radius: 3px 3px; border-bottom-width: 0px; border-color: initial; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-style: initial; border-top-left-radius: 3px 3px; border-top-right-radius: 3px 3px; border-top-width: 0px; box-sizing: border-box; font-size: 14px; font: inherit; height: auto; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; max-width: 100%; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline; width: 644px;" /></strong></div>
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<strong style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; box-sizing: border-box; font-size: 13px; font-style: inherit; font-weight: bold; font: inherit; line-height: 1.6em; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">Avril Copeland, adventure racer</strong></div>
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Avril Copeland (36) is just back from her fourth Adventure Racing World Championships. This gruelling six-day event involved kayaking, climbing, mountain biking and trekking a 700km course through Ecuador’s Andes and Amazon rainforest on as little as two hours sleep a night. </div>
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Avril’s team, which included Eoin Carton and Richard Noonan (Irl) and Pete Spagnoli (US), finished 27th out of 50 but this seems relatively unimportant to the former Irish international hockey player. The overriding sense Avril gives is that while the experience was challenging, it was hugely rewarding.</div>
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“Ecuador was incredible. To see the indigenous people living with really nothing was an eye-opener,” she recounts. “The racing was really tough. Some of the sections involved upwards of 24 hours trekking in serious mud and torrential rain. One of our team got really sick so it was a constant struggle.</div>
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Avril, who has just been named a Helly Hansen ambassador, has completed more than 13 expedition adventure races since her first one in 2001. Amongst others, her achievements include a top 10 finish in Primal Quest (2009), first female in the Caveman Trail Run/Mountain Bike Championship (2012), fifth place in Adidas Terrex (2010) and winning the Beast of Ballyhoura (2010).</div>
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During these years, she also managed to qualify as a physiotherapist and set up her own business TickerFit.com which empowers health professionals to prescribe patients with personalised physical activity plans. So where does she find the time to train?!</div>
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<strong style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; box-sizing: border-box; font-size: 13px; font-style: inherit; font-weight: bold; font: inherit; line-height: 1.6em; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;"><img alt="" src="http://www.outsider.ie/OutsiderDevSite/media/MediaImages/Features/January%202015/Eoin-Keith-use-cc.jpg" style="border-bottom-left-radius: 3px 3px; border-bottom-right-radius: 3px 3px; border-bottom-width: 0px; border-color: initial; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-style: initial; border-top-left-radius: 3px 3px; border-top-right-radius: 3px 3px; border-top-width: 0px; box-sizing: border-box; font-size: 13px; font: inherit; height: auto; margin-bottom: 10px; margin-left: 0px; margin-right: 0px; margin-top: 0px; max-width: 100%; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline; width: 241px;" /></strong></div>
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<strong style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; box-sizing: border-box; font-size: 13px; font-style: inherit; font-weight: bold; font: inherit; line-height: 1.6em; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">Eoin Keith, ultra runner</strong></div>
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It’s no surprise that the winner of last year’s Outsider of the year award, Eoin Keith (45), is back on these pages. In September he came 15th in the Tor de Geants in Italy. The race involves 300km and 24,000m of climbing in the Italian Alps. “That’s three times Everest,” says Eoin. </div>
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But his big performance of the year was back in May when he won the Sri Chinmoy Self-Transcendence Six-Day race in New York. He recounts, “You run as far as you can over six days on a one-mile circuit in Corona Park. Other nut balls are doing exactly the same thing. I ran 500 miles in total. I finished four hours early because I knew I couldn’t be caught.”</div>
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But it wasn’t all plain sailing, “I’ve done harder races physically before but I never had to work so hard to keep going in a race that I was winning,” recalls Eoin who works in the IT department of the Royal College of Surgeons and only started</div>
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running when he was 30.</div>
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“If you want to take on challenges like these, the most important thing is don’t fear it, just do it. There is no rational way to be ready for something huge,” he says.</div>
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John O'Reganhttp://www.blogger.com/profile/03425717319361622234noreply@blogger.com0tag:blogger.com,1999:blog-506187272897246373.post-54568371512345023002015-01-19T19:40:00.000+00:002015-01-19T19:40:45.010+00:0024 hour World Championships Team Ireland Announced for 2015.<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhp5ExpaBZcIU6XPImttAcAH1Cssze0Qf7TOPesxxK65Ad6nKXwvO3uRXtIOdTa1GttgKwNqn74LxqF0dkRDYyMNvZ0nk6GCDp8TrkAWDsOZxmz1hA-2EDAZM1Quf83jKtu8YXRVMAt_QI/s1600/IMG_6505.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhp5ExpaBZcIU6XPImttAcAH1Cssze0Qf7TOPesxxK65Ad6nKXwvO3uRXtIOdTa1GttgKwNqn74LxqF0dkRDYyMNvZ0nk6GCDp8TrkAWDsOZxmz1hA-2EDAZM1Quf83jKtu8YXRVMAt_QI/s1600/IMG_6505.JPG" height="213" width="320" /></a></div>
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Eoin Keith, Eddie Gallen, John O'Regan.</div>
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The 24-hour World Championships for 2015 will take place in Turin, Italy on April 11th and 12th. The Irish team selected for this event will include participants in both male and female races.</div>
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Women's Team</h4>
<div style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; box-sizing: border-box; color: #1d1d1d; font-family: proxima-nova, 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 1.1875em; font: normal normal normal 1em/normal proxima-nova, 'Helvetica Neue', Helvetica, Arial, sans-serif; line-height: 1.65em; margin-bottom: 20px; margin-left: 0px; margin-right: 0px; margin-top: 20px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">
<span style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; box-sizing: border-box; font-size: 13px; font: inherit; line-height: 1.6em; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">Ruthann Sheahan announced herself on the global scene with a battling performance in 2012 when her 229km achieved 7th place in the World Champs and 5th place in Europe. She backed up that form last year when winning the Irish title in a very impressive 225km. Ruthann will seek to be very competitive in Turin.</span></div>
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Susan McCartney will be making her international debut over 24 hours in Turin. She has shown impressive form in the build up to these championships and will seek to underpin these performances at the highest level.</div>
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Men's Team</h4>
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<span style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; box-sizing: border-box; font-size: 13px; font: inherit; line-height: 1.6em; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">Eddie Gallen (Captain) based in Madrid is probably the most experienced member of the team. Eddie performed well in last year’s national championship with a new track PB of 227km and will be seeking to reach that level again.</span></div>
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John O’Regan is a three time Irish 24 Hour champion who recorded a strong performance in this year’s Irish 24 Hour race. He is an experienced international competitor and will hope to better his 33rd place in the 2012 World Champs.</div>
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Eoin Keith will seek to build on his strong performance last year when he recorded 234km to earn 25th place in the World and top 15 in the European champs. Eoin underlined his form later in the year when he established a new 24 Hour track record of 244km in winning the Irish Championships.</div>
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Support Crew:</div>
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John Collins (Team Manager)</div>
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Kevin Belton (Support & Physical Therapist)</div>
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Gary Mc Conville (Support & Physical Therapist)<br />
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<a href="http://www.athleticsireland.ie/news/24-hour-world-championships-team-announced">Athletics Ireland</a>.</div>
John O'Reganhttp://www.blogger.com/profile/03425717319361622234noreply@blogger.com0tag:blogger.com,1999:blog-506187272897246373.post-56928374285063831852015-01-11T21:00:00.000+00:002015-01-11T21:00:54.382+00:00Defining Moment Trailer<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/oVbHAAJj4nY?feature=player_embedded' frameborder='0'></iframe></div>
<br />John O'Reganhttp://www.blogger.com/profile/03425717319361622234noreply@blogger.com0tag:blogger.com,1999:blog-506187272897246373.post-86496877132662749622015-01-08T12:14:00.001+00:002015-01-11T21:02:24.099+00:00Wings for Life World Run 2015.<img src="webkit-fake-url://2fa8dcf7-ee73-4dfb-90b0-9351b17fc23d/imagejpeg" /><br />
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<span style="-webkit-tap-highlight-color: rgba(0, 0, 0, 0); -webkit-text-size-adjust: 100%; color: #464646; font-family: TradeGothic, NewLetterGothic, 'Siri Core', 'Geneva CY', 'ヒラギノ角ゴ Pro W3', 'Hiragino Kaku Gothic Pro', 'Hiragino Kaku Gothic ProN W3', Osaka, メイリオ, Meiryo, 'MS Pゴシック', 'MS PGothic', 'Arial Unicode MS', Tahoma, Helvetica, sans-serif; font-size: 14px; line-height: 22px;"><br /></span>
<span style="-webkit-tap-highlight-color: rgba(0, 0, 0, 0); -webkit-text-size-adjust: 100%; color: #464646; font-family: TradeGothic, NewLetterGothic, 'Siri Core', 'Geneva CY', 'ヒラギノ角ゴ Pro W3', 'Hiragino Kaku Gothic Pro', 'Hiragino Kaku Gothic ProN W3', Osaka, メイリオ, Meiryo, 'MS Pゴシック', 'MS PGothic', 'Arial Unicode MS', Tahoma, Helvetica, sans-serif; font-size: 14px; line-height: 22px;">Starting from the centre of Dún Laoghaire town, participants will run south towards Bray and Greystones where they will eventually find themselves amongst the beautiful scenery of the Wicklow Mountains.</span><br />
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Participants taking part in the Irish Wings for Life World Run will therefore not only experience Dún Laoghaire’s historical buildings and beautiful coastal views but they will also enjoy the scenic landscape along the East Coast of Ireland heading towards Co. Wicklow.</div>
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<b style="box-sizing: border-box;">The Irish race</b> will start in Dún Laoghaire town centre, which offers easy access via public transport as well as handicap-accessibility and limited on-site parking. </div>
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Runners can take advantage of the relatively mild temperatures of about 13°C (55.4°F) as a daily average for May in South County Dublin.</div>
John O'Reganhttp://www.blogger.com/profile/03425717319361622234noreply@blogger.com0tag:blogger.com,1999:blog-506187272897246373.post-88837115460651891242014-09-30T21:07:00.000+01:002014-09-30T21:29:50.186+01:00Extreme - Athena Media's new TV documentary<br />
<span class="Apple-style-span" style="color: #71767a; font-family: Helvetica, Arial, sans-serif; font-size: 16px; line-height: 21px;">Extreme is the story of people who go the edge, who want to know what their limits are and keep pushing them. Meet ultra swimmer Fergal Somerville, who has swam the north channel, ultra runner John O'Regan who runs 240km without thinking too much of it, base jumper Conor Heelan who literally jumps off tall buildings, Ricky Bell rock climber extradordinaire, big wave surfer Easkey Britton, thundercat pilot Aileen Mann and adventure racer Heather Irvine. They are the participants in our new TV documentary presented by Kipper Maguire, himself a champion kayaker, and heading to air in Spring 2015 on Setanta Sports Ireland. Made with the funding support of the Broadcasting Authority of Ireland and the TV licence fee.</span><br />
<span class="Apple-style-span" style="color: #71767a; font-family: Helvetica, Arial, sans-serif; font-size: 16px; line-height: 21px;"><a href="http://vimeo.com/103420495">Preview</a></span><br />
<br />John O'Reganhttp://www.blogger.com/profile/03425717319361622234noreply@blogger.com1tag:blogger.com,1999:blog-506187272897246373.post-31113273849792274032013-10-12T18:41:00.000+01:002013-10-12T18:41:05.545+01:00Training Diary for Monday 30th Sept to Sunday 07th Oct 2013<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEilik7Gz0O9g70G75Z4CC4Oq-G0e33W7CX-5ttcw1TzWA_zOY4JIzexbv4gRu9sTmCpwHmSxVBkogp0vJwdNn2iFo8yMz49TlTNVt0XRlDaiC9DTLf5I2gDyOPZ4p6eOyxBtX84Ia-W6Tc/s1600/988305_733541626659727_1654905419_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEilik7Gz0O9g70G75Z4CC4Oq-G0e33W7CX-5ttcw1TzWA_zOY4JIzexbv4gRu9sTmCpwHmSxVBkogp0vJwdNn2iFo8yMz49TlTNVt0XRlDaiC9DTLf5I2gDyOPZ4p6eOyxBtX84Ia-W6Tc/s320/988305_733541626659727_1654905419_n.jpg" style="cursor: move;" width="320" /></a></div>
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Le Cheile A.C Novice & Masters Team.</div>
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Monday September 30<sup style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; bottom: 1ex; font-family: 'Trebuchet MS', Arial, Helvetica, sans-serif; font-size: 10px; font-style: inherit; font-weight: inherit; height: 0px; line-height: 1; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; position: relative; vertical-align: baseline;">th</sup>. HRV= 62 White.</h2>
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<img alt="Mon 30th " class="alignright size-full wp-image-2208" height="225" src="http://myithlete.com/blog/wp-content/uploads/2013/10/IMG_5112-e1381143452404.png" style="cursor: move; display: inline; float: right; height: auto; margin-left: 1.4em; margin-top: 0.4em; max-width: 100%;" width="150" />A good jump since yesterday and shows signs of recovery but I know my legs are still repairing and I won’t rush back into normal training. Went for an easy 5K after work and had a relaxing evening which included an online Q&A for <a href="http://www.runinthedark.org/" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #016898; font-family: 'Trebuchet MS', Arial, Helvetica, sans-serif; font-size: 12px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-decoration: none; vertical-align: baseline;" target="_blank">http://www.runinthedark.org/training/</a>. I’ll avoid the Gym until next week to allow the race recovery and adaption.</div>
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Plan for tomorrow is unsure but I expect to run.</div>
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Tuesday October 01<sup style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; bottom: 1ex; font-family: 'Trebuchet MS', Arial, Helvetica, sans-serif; font-size: 10px; font-style: inherit; font-weight: inherit; height: 0px; line-height: 1; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; position: relative; vertical-align: baseline;">st</sup>. HRV= 66 White.</h2>
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<img alt="Tues 1st" class="alignleft size-full wp-image-2209" height="225" src="http://myithlete.com/blog/wp-content/uploads/2013/10/IMG_5114-e1381143500511.png" style="cursor: move; display: inline; float: left; height: auto; margin-right: 1.4em; margin-top: 0.4em; max-width: 100%;" width="150" />Didn’t feel like I had a lie in and woke feeling tired. Took the opportunity for an easy / short lunchtime run and could feel my legs starting to loosen up towards the end, 8.5K in 37 minutes. Got text message after work to ask if I was running and ended up with a second easy run of 9K in 40 minutes. It was an effort to stay slow with the second run and had to watch the pace rather than heart rate as that seems to be back to normal and remained low for the most part. The dark evenings are becoming more obvious and I’ll soon need to work on a winter plan as routes will need to be changed.</div>
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Plan for tomorrow is a lunchtime run and I’ll go be feel.</div>
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Wednesday October 02<sup style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; bottom: 1ex; font-family: 'Trebuchet MS', Arial, Helvetica, sans-serif; font-size: 10px; font-style: inherit; font-weight: inherit; height: 0px; line-height: 1; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; position: relative; vertical-align: baseline;">nd</sup>. HRV= 73 White.</h2>
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<img alt="Weds 2nd" class="alignright size-full wp-image-2210" height="225" src="http://myithlete.com/blog/wp-content/uploads/2013/10/IMG_5117-e1381143523796.png" style="cursor: move; display: inline; float: right; height: auto; margin-left: 1.4em; margin-top: 0.4em; max-width: 100%;" width="150" />A great result but still feel like my legs are recovering so I’ll continue to take it easy for the next few days which means no Sprinting but may increase the pace slightly. I’m hoping to get back into the hills on Saturday to build on the Training Effect from last Saturday and try hold onto that improved leg strength by maintaining what I’ve got. Easy lunchtime run but finished a bit faster than planned partly because I can feel the legs getting back to normal and sometimes it can be hard to stay disciplined. Out for dinner after work and had a few drinks seeing as it’s an easy week.</div>
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Plan for tomorrow is undecided but I’m hoping for an early night.</div>
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Thursday October 03<sup style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; bottom: 1ex; font-family: 'Trebuchet MS', Arial, Helvetica, sans-serif; font-size: 10px; font-style: inherit; font-weight: inherit; height: 0px; line-height: 1; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; position: relative; vertical-align: baseline;">rd</sup>. HRV=65 White.</h2>
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<img alt="Thurs 3rd" class="alignleft size-full wp-image-2211" height="225" src="http://myithlete.com/blog/wp-content/uploads/2013/10/IMG_5124-e1381143542742.png" style="cursor: move; display: inline; float: left; height: auto; margin-right: 1.4em; margin-top: 0.4em; max-width: 100%;" width="150" />Not surprised with the drop after the day I had yesterday and I expect that this is more because of the night out than the training. Easy lunchtime run similar to yesterday and finished the day with 5K on the Track after coaching and included 6* 100M strides to loosen out the legs. Feeling good and surprised to cover the distance in just under 20 minutes.</div>
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Plan for tomorrow is undecided as I’m thinking about the Parkrun on Saturday and there’s also the Cross Country on Sunday. Parkrun would be leisurely but the XC is a Race..</div>
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Friday October 04<sup style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; bottom: 1ex; font-family: 'Trebuchet MS', Arial, Helvetica, sans-serif; font-size: 10px; font-style: inherit; font-weight: inherit; height: 0px; line-height: 1; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; position: relative; vertical-align: baseline;">th</sup>. HRV= 59 White.</h2>
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<img alt="Fri 4th" class="alignright size-full wp-image-2212" height="225" src="http://myithlete.com/blog/wp-content/uploads/2013/10/IMG_5127-e1381143561439.png" style="cursor: move; display: inline; float: right; height: auto; margin-left: 1.4em; margin-top: 0.4em; max-width: 100%;" width="150" />Much lower than expected. Easy lunchtime run of 5K with the weekend in mind. Relaxed for the evening and went to bed early</div>
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Plan for tomorrow is the Parkrun as I’m committed to volunteering after finishing. Intensity will be decided tomorrow.</div>
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Saturday October 05<sup style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; bottom: 1ex; font-family: 'Trebuchet MS', Arial, Helvetica, sans-serif; font-size: 10px; font-style: inherit; font-weight: inherit; height: 0px; line-height: 1; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; position: relative; vertical-align: baseline;">th</sup>. HRV= 77 Green.</h2>
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<img alt="Sat 5th" class="alignleft size-full wp-image-2213" height="225" src="http://myithlete.com/blog/wp-content/uploads/2013/10/IMG_5131-e1381143690736.png" style="cursor: move; display: inline; float: left; height: auto; margin-right: 1.4em; margin-top: 0.4em; max-width: 100%;" width="150" />The early night paid off and I woke before the alarm to a great result. Plan for today is a bit mixed as I’m unsure of what to expect but I’m hopeful of a sub 18 finish. Stood towards the front and expected a fast race as there were quite a few new faces and a lot of club singlets. Started conservatively with the aim of going through the first k in 3:30 but felt the pace was a bit slow so I took the chance and went to the front and pushed it to suit what I wanted. Went through the 2nd K in 3:35 and that’s close to my usual and I’m still feeling ok with an extended gap. Slowed down to 3:39 as I hit the 3K mark and then dug deep to try keep the lead in preparation for the slow drag to the finish. Hit the 4K in 3:32 and from here to the finish I just tried not to slow too much and did just enough to keep the lead. Crossed the line, changed my Tshirt and helped out with scanning the rest of the field. Stayed around for a few minutes after it was all over to chat and eat biscuits and then it was off to the hills for an 8.5K Recovery run while my daughter was training. Probably not ideal prep for tomorrow’s race but the main thing is to keep the main thing the main thing and my main thing is a few months away and I can’t afford detours every other week.</div>
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<a href="http://connect.garmin.com/activity/385781982" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #016898; font-family: 'Trebuchet MS', Arial, Helvetica, sans-serif; font-size: 12px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-decoration: none; vertical-align: baseline;">http://connect.garmin.com/activity/385781982</a></div>
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<a href="http://www.parkrun.ie/griffeen/results/weeklyresults/?runSeqNumber=17" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #016898; font-family: 'Trebuchet MS', Arial, Helvetica, sans-serif; font-size: 12px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-decoration: none; vertical-align: baseline;">http://www.parkrun.ie/griffeen/results/weeklyresults/?runSeqNumber=17</a></div>
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<a href="http://connect.garmin.com/activity/386043514" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #016898; font-family: 'Trebuchet MS', Arial, Helvetica, sans-serif; font-size: 12px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-decoration: none; vertical-align: baseline;">http://connect.garmin.com/activity/386043514</a></div>
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Plan for tomorrow is the Novice & Masters Cross Country County Championships..</div>
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Sunday October 06<sup style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; bottom: 1ex; font-family: 'Trebuchet MS', Arial, Helvetica, sans-serif; font-size: 10px; font-style: inherit; font-weight: inherit; height: 0px; line-height: 1; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; position: relative; vertical-align: baseline;">th</sup>. HRV= 75 White.</h2>
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<img alt="Sun 6th" class="alignright size-full wp-image-2214" height="225" src="http://myithlete.com/blog/wp-content/uploads/2013/10/IMG_5133-e1381143717100.png" style="cursor: move; display: inline; float: right; height: auto; margin-left: 1.4em; margin-top: 0.4em; max-width: 100%;" width="150" />Perfect and all is good. Went out for a short run before breakfast to loosen out the legs and work up an appetite as the best time to consume carbs is post exercise because glycogen uptake is an exercise induced response and the muscles are more responsive post exercise. Finished with a walking cool down and then it was my usual porridge mix of a volume relative to the time to race. Got a lift to the venue and arrived in plenty of time to watch the junior athletes put in some great performances while still having time to check out the course and watch the Novice & Masters Ladies race start. Had a quick Team chat and then found my position close to the front and got into a good position quite quickly. Shortly after the first straight I found myself bunched in with a group of 5 and struggled to break free and when a gap presented itself I sprinted through and forced the pace a bit too much and felt the pressure as I tried to recover without losing my position. The course was 2 3/4 laps with a few sharp hills and tight turns and on the start of the second lap I remember thinking how glad I was that it was only 1 more full lap before the short lap. It’s a bad sign when these thoughts enter your head so I tried to focus on improving my position with the limited time available rather than wishing it to end. I started to close the gap on a pack up ahead and knowing that I’m always caught on the sprint finish I made an attack on one of the hills, recovered at the top and attacked again on the next hill to really push it out. Made up a few places and before I knew it I was heading down the straight to the finish. Conscious of how many times I’d lost ground at this point in a race I tried to put in a finishing kick and managed to hold it to the end. Crossed the line in 5th place (I think) and led my Team to Silver in the Novices Race, Bronze in the Masters Race and an individual Gold in the Masters 40-44 category.</div>
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<img alt="9854566226_f96a4b2172_c" class="alignleft size-thumbnail wp-image-2219" height="150" src="http://myithlete.com/blog/wp-content/uploads/2013/10/9854566226_f96a4b2172_c1-150x150.jpg" style="cursor: move; display: inline; float: left; height: auto; margin-right: 1.4em; margin-top: 0.4em; max-width: 100%;" width="150" />My son was watching and he later told me that I was in 11th place starting the last lap and he was hoping I’d make up a position to get a top 10 finish and was surprised to see how strong I was towards the end but he also told me that if the finish line was 10-20 meters further away then I’d have been caught as the gap was closing fast. Must do more speed work!</div>
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<a href="http://connect.garmin.com/activity/386669975" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #016898; font-family: 'Trebuchet MS', Arial, Helvetica, sans-serif; font-size: 12px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-decoration: none; vertical-align: baseline;">http://connect.garmin.com/activity/386669975</a></div>
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Plan for tomorrow will depend on Recovery and includes the online Q&A .</div>
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Weekly Summary:</h2>
<div style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: 'Trebuchet MS', Arial, Helvetica, sans-serif; font-size: 12px; font-style: inherit; font-weight: inherit; margin-bottom: 1.4em; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">
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<img alt="Weekly" class="alignleft size-full wp-image-2215" height="150" src="http://myithlete.com/blog/wp-content/uploads/2013/10/IMG_5135-e1381143429387.png" style="cursor: move; display: inline; float: left; height: auto; margin-right: 1.4em; margin-top: 0.4em; max-width: 100%;" width="225" />A great week and finished with 2 good races. Low volume but high intensity and Recovering really well.</div>
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John O'Reganhttp://www.blogger.com/profile/03425717319361622234noreply@blogger.com0tag:blogger.com,1999:blog-506187272897246373.post-18768878411235953082013-10-09T17:22:00.001+01:002013-10-09T17:23:38.541+01:00Training Diary for Monday 23rd to Sunday 29th September 2013.<span class="Apple-style-span" style="color: #555555; font-family: 'Trebuchet MS', Arial, Helvetica, sans-serif; font-size: 12px; font-weight: 300; line-height: 16px;"></span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjzVsPXzlauZr48zgse32JfPv602pCnAHFjABqiJnBw_zIG08xkdF8eA-jgVGsGTiWCinlEDwzQh1cvXG0o567KUkK-KIjI42v1uTnMngW6EY9pVEaYTFu3aKpJiN8FBXIK9P2VDS7nSqE/s1600/2013-09-28_097.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjzVsPXzlauZr48zgse32JfPv602pCnAHFjABqiJnBw_zIG08xkdF8eA-jgVGsGTiWCinlEDwzQh1cvXG0o567KUkK-KIjI42v1uTnMngW6EY9pVEaYTFu3aKpJiN8FBXIK9P2VDS7nSqE/s320/2013-09-28_097.jpg" width="320" /></a></div>
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Monday September 23<sup style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; bottom: 1ex; font-family: 'Trebuchet MS', Arial, Helvetica, sans-serif; font-size: 10px; font-style: inherit; font-weight: inherit; height: 0px; line-height: 1; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; position: relative; vertical-align: baseline;">rd</sup>. HRV= 75 White.</h2>
<div style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: 'Trebuchet MS', Arial, Helvetica, sans-serif; font-size: 12px; font-style: inherit; font-weight: inherit; margin-bottom: 1.4em; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify; vertical-align: baseline;">
<img alt="Mon 23rd" class="alignright size-full wp-image-2171" height="225" src="http://myithlete.com/blog/wp-content/uploads/2013/09/Mon-23rd-e1380558258409.png" style="display: inline; float: right; height: auto; margin-left: 1.4em; margin-top: 0.4em; max-width: 100%;" width="150" />Taper time and this is a good start. Short lunchtime run of 8.5K at an easy pace that picked up towards the end. Rested after work and had a relaxing evening which included an online Q&A for <a href="http://www.runinthedark.org/" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #016898; font-family: 'Trebuchet MS', Arial, Helvetica, sans-serif; font-size: 12px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-decoration: none; vertical-align: baseline;" target="_blank">http://www.runinthedark.org/training/</a>.</div>
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Plan for tomorrow is an early gym session.</div>
<h2 style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; clear: both; font-family: 'Trebuchet MS', Arial, Helvetica, sans-serif; font-size: 18px; font-style: inherit; font-weight: bold; margin-bottom: 0.7em; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify; vertical-align: baseline;">
Tuesday September 24<sup style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; bottom: 1ex; font-family: 'Trebuchet MS', Arial, Helvetica, sans-serif; font-size: 10px; font-style: inherit; font-weight: inherit; height: 0px; line-height: 1; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; position: relative; vertical-align: baseline;">th</sup>. HRV= 69 Amber.</h2>
<div style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: 'Trebuchet MS', Arial, Helvetica, sans-serif; font-size: 12px; font-style: inherit; font-weight: inherit; margin-bottom: 1.4em; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify; vertical-align: baseline;">
<img alt="Tues 24th" class="alignleft size-full wp-image-2175" height="225" src="http://myithlete.com/blog/wp-content/uploads/2013/09/Tues-24th-e1380558242888.png" style="display: inline; float: left; height: auto; margin-right: 1.4em; margin-top: 0.4em; max-width: 100%;" width="150" />Lower than expected and will be cautious today. Early Gym session of only mobility work consisting of Foam Rolling & Stretching. Didn’t run at lunchtime as i needed to stock up on supplies for the race a pick up a pair of running shoes thanks to Salomon Running. Managed to fit in an after work 10K while my son was training and ran a flat route with one of my training partners recovering from a recent half marathon. Finished the day with a spinach & onion omelette and a double serving of Cherryactive.</div>
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Plan for tomorrow is undecided but will try include an early night.</div>
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Wednesday September 25<sup style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; bottom: 1ex; font-family: 'Trebuchet MS', Arial, Helvetica, sans-serif; font-size: 10px; font-style: inherit; font-weight: inherit; height: 0px; line-height: 1; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; position: relative; vertical-align: baseline;">th</sup>. HRV=64 Red.</h2>
<div style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: 'Trebuchet MS', Arial, Helvetica, sans-serif; font-size: 12px; font-style: inherit; font-weight: inherit; margin-bottom: 1.4em; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify; vertical-align: baseline;">
<img alt="Weds 25th" class="alignright size-full wp-image-2169" height="225" src="http://myithlete.com/blog/wp-content/uploads/2013/09/Weds-25th-e1380558287922.png" style="display: inline; float: right; height: auto; margin-left: 1.4em; margin-top: 0.4em; max-width: 100%;" width="150" />Much lower than expected or would like but then again it could also reflect my training Peak. Today will be rest with attention paid to Recovery and it’s my first day off in 63 days and a total of 943K. Didn’t get to bed as early as planned due to some unexpected tasks that needed doing.</div>
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Plan for tomorrow is undecided but I’m hoping for an early night.</div>
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Thursday September 26<sup style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; bottom: 1ex; font-family: 'Trebuchet MS', Arial, Helvetica, sans-serif; font-size: 10px; font-style: inherit; font-weight: inherit; height: 0px; line-height: 1; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; position: relative; vertical-align: baseline;">th</sup>. HRV=61 Red.</h2>
<div style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: 'Trebuchet MS', Arial, Helvetica, sans-serif; font-size: 12px; font-style: inherit; font-weight: inherit; margin-bottom: 1.4em; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify; vertical-align: baseline;">
<img alt="Thurs 26th" class="alignleft size-full wp-image-2174" height="225" src="http://myithlete.com/blog/wp-content/uploads/2013/09/Thurs-26th-e1380558351714.png" style="display: inline; float: left; height: auto; margin-right: 1.4em; margin-top: 0.4em; max-width: 100%;" width="150" />Not good and totally unexpected after resting yesterday. Will take it easy again today but might do a short easy run this evening with a few short sprints depending on how I feel after work. Went out for a short run of less than 10K and threw in a few 150M sprints and happy with the leg turnover. Was careful not to get carried away. Early night with a serving of Cherryactive.</div>
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Plan for tomorrow is an early start for my flight to the Isle of Man.</div>
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Friday September 27<sup style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; bottom: 1ex; font-family: 'Trebuchet MS', Arial, Helvetica, sans-serif; font-size: 10px; font-style: inherit; font-weight: inherit; height: 0px; line-height: 1; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; position: relative; vertical-align: baseline;">th</sup>. HRV= 74 White.</h2>
<div style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: 'Trebuchet MS', Arial, Helvetica, sans-serif; font-size: 12px; font-style: inherit; font-weight: inherit; margin-bottom: 1.4em; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify; vertical-align: baseline;">
<img alt="Fri 27th" class="alignright size-full wp-image-2170" height="225" src="http://myithlete.com/blog/wp-content/uploads/2013/09/Fri-27th-e1380558272155.png" style="display: inline; float: right; height: auto; margin-left: 1.4em; margin-top: 0.4em; max-width: 100%;" width="150" />An early start for a flight to the Isle of Man. The plan is for an easy enough day and will try for an early night. Got picked up by ‘Mark Murphy’ of Manx Fell Runners and took the opportunity to see part of the route from the roadway while junctions were being marked and then went to the hotel feeling like I needed to study the map a little bit better as visibility today was quite poor and I needed to work on a few escape route before they were needed. Met with the editor of Trail Running Mag and went for dinner before retiring shortly after 10 pm.</div>
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Tomorrow is Race Day.</div>
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Saturday September 28<sup style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; bottom: 1ex; font-family: 'Trebuchet MS', Arial, Helvetica, sans-serif; font-size: 10px; font-style: inherit; font-weight: inherit; height: 0px; line-height: 1; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; position: relative; vertical-align: baseline;">th</sup>. HRV= 61 Amber. Race day!</h2>
<div style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: 'Trebuchet MS', Arial, Helvetica, sans-serif; font-size: 12px; font-style: inherit; font-weight: inherit; margin-bottom: 1.4em; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify; vertical-align: baseline;">
<img alt="Sat 28th" class="alignleft size-full wp-image-2172" height="225" src="http://myithlete.com/blog/wp-content/uploads/2013/09/Sat-28th-e1380558312455.png" style="display: inline; float: left; height: auto; margin-right: 1.4em; margin-top: 0.4em; max-width: 100%;" width="150" />Bad start to Race Day but the show must go on. Early start yet again for a 5:00 am pick up to the start line and a 08:30 am start. Started off conservatively keeping an eye on my heart rate knowing that I’m not fully rested and it’s a long way with some tough climbs. Tried to keep HR below 150 bpm as knew this would be very economical and reduce my needs to refuel. All went according to plan and ran well with strong climbs but made a few mistakes with route selection when leaving more than 1 of the peaks and this cost time and effort but never did I feel the need to stop although I was forced to walk on a few occasions. Found the last climb extremely tough as I’d miscounted and thought the second last was the last one and this was tough both mentally and physically. Made up a few place at the start of the last climb so it wasn’t just me that was suffering and that gave me the incentive to stay strong. Had a clear unchallenged run to the finish and crossed the line in 14th place with a time of 6hr49min and that’s 1 hour longer than I was predicting but having ran the course it’s a time I’m happy with and it’s only 2 months after the 24-hr Irish Championships. Crossing the finish line we were handed a bottle of the local beer ‘Okells’ and that in itself was worth the effort.</div>
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<a href="http://connect.garmin.com/activity/383314413" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #016898; font-family: 'Trebuchet MS', Arial, Helvetica, sans-serif; font-size: 12px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-decoration: none; vertical-align: baseline;">http://connect.garmin.com/activity/383314413</a></div>
<div style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: 'Trebuchet MS', Arial, Helvetica, sans-serif; font-size: 12px; font-style: inherit; font-weight: inherit; margin-bottom: 1.4em; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify; vertical-align: baseline;">
Plan for tomorrow is unknown but hopefully I’ll get a chance to check out some other local routes.</div>
<h2 style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; clear: both; font-family: 'Trebuchet MS', Arial, Helvetica, sans-serif; font-size: 18px; font-style: inherit; font-weight: bold; margin-bottom: 0.7em; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify; vertical-align: baseline;">
Sunday September 29<sup style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; bottom: 1ex; font-family: 'Trebuchet MS', Arial, Helvetica, sans-serif; font-size: 10px; font-style: inherit; font-weight: inherit; height: 0px; line-height: 1; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; position: relative; vertical-align: baseline;">th</sup>. HRV= 52 Red.</h2>
<div style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: 'Trebuchet MS', Arial, Helvetica, sans-serif; font-size: 12px; font-style: inherit; font-weight: inherit; margin-bottom: 1.4em; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify; vertical-align: baseline;">
<img alt="Sun 29th" class="alignright size-full wp-image-2173" height="225" src="http://myithlete.com/blog/wp-content/uploads/2013/09/Sun-29th-e1380558334832.png" style="display: inline; float: right; height: auto; margin-left: 1.4em; margin-top: 0.4em; max-width: 100%;" width="150" />The day after and a lot lower than I expected but guess the post-race prize giving celebrations have added to it. Legs feeling good and no hint of the DOMS (Delayed Onset Muscle Soreness) although I always prefer to feel sore after a race as it shows the effort was made. Two members of the Manx Fell Runners offered to do a sight-seeing tour and today was spent touring the Island and this ended a perfect weekend and I’m very grateful to the warm welcome and hospitality offered by the Manx Fell Runners and I’d highly recommend this race as it’s a hidden gem. I plan on doing a more detailed race report shortly.</div>
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<a href="http://www.isleofmanmountainultra.com/" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #016898; font-family: 'Trebuchet MS', Arial, Helvetica, sans-serif; font-size: 12px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-decoration: none; vertical-align: baseline;">www.isleofmanmountainultra.com</a></div>
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Plan for tomorrow will depend on Recovery and includes the online Q&A.</div>
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Weekly Summary</h1>
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A great week which ended with a very tough, enjoyable and challenging race. I’ll spend the next few days taking it easy and recovering and will wait until my HRV goes above 70 before resuming training. Cross Country next week??…</div>
John O'Reganhttp://www.blogger.com/profile/03425717319361622234noreply@blogger.com0tag:blogger.com,1999:blog-506187272897246373.post-35474491507843670732013-10-01T22:39:00.000+01:002013-10-01T22:39:39.020+01:00Training Diary for Monday 16th to Sunday 22nd September 2013.<span class="Apple-style-span" style="color: #555555; font-family: 'Trebuchet MS', Arial, Helvetica, sans-serif; font-size: 12px; font-weight: 300; line-height: 16px;"></span><br />
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<span style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: black; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 1.5em; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">Monday September 16</span><sup style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; bottom: 1ex; font-family: 'Trebuchet MS', Arial, Helvetica, sans-serif; font-size: 10px; font-style: inherit; font-weight: inherit; height: 0px; line-height: 1; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; position: relative; vertical-align: baseline;">th</sup><span style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: black; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 1.5em; font-style: inherit; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">. HRV= 76 White.</span></h2>
<div style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: 'Trebuchet MS', Arial, Helvetica, sans-serif; font-size: 12px; font-style: inherit; font-weight: inherit; margin-bottom: 1.4em; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify; vertical-align: baseline;">
<img alt="Mon 16th" class="alignright size-full wp-image-2167" height="225" src="http://myithlete.com/blog/wp-content/uploads/2013/09/IMG_5018-e1380557969624.png" style="display: inline; float: right; height: auto; margin-left: 1.4em; margin-top: 0.4em; max-width: 100%;" width="150" />A good start to the week but I can feel the fatigue in my legs and some tightness around my ITB (illiotibal band) and have booked a massage for Thursday. Easy lunchtime run of 8.5K and that’ll be all for today as I’ve an online Q&A later for <a href="http://www.runinthedark.org/" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #016898; font-family: 'Trebuchet MS', Arial, Helvetica, sans-serif; font-size: 12px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-decoration: none; vertical-align: baseline;" target="_blank">http://www.runinthedark.org/training/</a></div>
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Plan for tomorrow is an early gym session.</div>
<h2 style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; clear: both; font-family: 'Trebuchet MS', Arial, Helvetica, sans-serif; font-size: 18px; font-style: inherit; font-weight: bold; margin-bottom: 0.7em; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify; vertical-align: baseline;">
Tuesday September 17<sup style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; bottom: 1ex; font-family: 'Trebuchet MS', Arial, Helvetica, sans-serif; font-size: 10px; font-style: inherit; font-weight: inherit; height: 0px; line-height: 1; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; position: relative; vertical-align: baseline;">th</sup>. HRV= 77 White.</h2>
<div style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: 'Trebuchet MS', Arial, Helvetica, sans-serif; font-size: 12px; font-style: inherit; font-weight: inherit; margin-bottom: 1.4em; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify; vertical-align: baseline;">
<img alt="Tues 17th" class="alignleft size-full wp-image-2168" height="225" src="http://myithlete.com/blog/wp-content/uploads/2013/09/IMG_5023-e1380557447424.png" style="display: inline; float: left; height: auto; margin-right: 1.4em; margin-top: 0.4em; max-width: 100%;" width="150" />Early Gym session of mostly mobility work and a slight increase in lifted weight with the Back Squat and improvements is always good, 5 sets of 5 @ 47.5kg (+2.5kg). Squat weight has increased by 7.5Kg over the last 3 weeks and feeling more manageable which is a good sign and although 47.5Kg might not sound like a lot my lifted volume from this session equals 1187.5Kg. Legs starting to feel much stronger again and there’s no signs of any discomfort around the knees or lower body. Didn’t have time for a lunchtime run as I was stocking up on some items for next week’s race and when I got home it was raining quite heavy which meant overdressing and having to change my run plan. Went for a local hilly loop and included some fast paced reps along a forest trail but fading light and the bad weather meant having to cut it short as I didn’t want to risk a fall or twisting an ankle. I was starting to enjoy picking up the pace to try beat</div>
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Plan for tomorrow is an evening Steady Track Session with even pace and maybe an earlier Recovery Run.</div>
<h2 style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; clear: both; font-family: 'Trebuchet MS', Arial, Helvetica, sans-serif; font-size: 18px; font-style: inherit; font-weight: bold; margin-bottom: 0.7em; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify; vertical-align: baseline;">
Wednesday September 18<sup style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; bottom: 1ex; font-family: 'Trebuchet MS', Arial, Helvetica, sans-serif; font-size: 10px; font-style: inherit; font-weight: inherit; height: 0px; line-height: 1; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; position: relative; vertical-align: baseline;">th</sup>. HRV=81 White.</h2>
<div style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: 'Trebuchet MS', Arial, Helvetica, sans-serif; font-size: 12px; font-style: inherit; font-weight: inherit; margin-bottom: 1.4em; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify; vertical-align: baseline;">
<img alt="Weds 18th" class="alignright size-full wp-image-2161" height="225" src="http://myithlete.com/blog/wp-content/uploads/2013/09/IMG_5024-e1380557402712.png" style="display: inline; float: right; height: auto; margin-left: 1.4em; margin-top: 0.4em; max-width: 100%;" width="150" />A great result but I can feel the DOMS from yesterday’s strength session and although that’s good as it show’s I’ve lifted enough to stress the body it also means altering my run plan for later as I don’t want to slow down my recovery and adaption to the strength work. Took the opportunity to do a lunchtime Recovery run and stayed slow and flat for an easy 6K with a walking finish. Climbing a set of step towards the finish had me feeling like a newborn giraffe. Legs started to loosen up as the day went on and only noticed the improvement when I started to think about my next session. Made a slight alteration to the session and instead of the usual steady state run I went for an easy to steady warm up followed by 5*800s at an average of 2:45 per rep. Finished with a long cool down and then it was coaching for an hour with an opportunity to stretch.</div>
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Plan for tomorrow is an early gym session and a lunchtime massage. There’s a coaches meeting after Athletics which will more than likely mean a forced rest day from running but that’s no harm.</div>
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Thursday September 19<sup style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; bottom: 1ex; font-family: 'Trebuchet MS', Arial, Helvetica, sans-serif; font-size: 10px; font-style: inherit; font-weight: inherit; height: 0px; line-height: 1; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; position: relative; vertical-align: baseline;">th</sup>. HRV=82 White.</h2>
<div style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: 'Trebuchet MS', Arial, Helvetica, sans-serif; font-size: 12px; font-style: inherit; font-weight: inherit; margin-bottom: 1.4em; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify; vertical-align: baseline;">
<img alt="Thurs 19th" class="alignleft size-full wp-image-2162" height="225" src="http://myithlete.com/blog/wp-content/uploads/2013/09/IMG_5031-e1380557500243.png" style="display: inline; float: left; height: auto; margin-right: 1.4em; margin-top: 0.4em; max-width: 100%;" width="150" />A great result and makes me want to run later so I’ll make sure to be prepared if the opportunity presents. Early Gym session and it’s a repeat of last week with a set of 3*3 Deadlifts @ 95Kg, 3*3 Strict Press @ 25Kg (-10Kg) plus 3 sets of 5 Pull Ups (+1). It felt very manageable compared with how I felt last week and that shows improvement on me without having improvement on the bar. Stress / Rest / Adapt. Lunchtime massage and not half as bad as I was expecting which is good but my left leg was much tighter than my right which is the opposite to what I was thinking and that’s not so good as it means there was a possible problem developing that I was unaware of. Won’t leave it as long before next massage. Managed a short run between Athletics finishing and the coaches meeting starting and made the most of my limited time. Did a quick but easy warm up of 2K and on every lap after than I threw in a 100M sprint with a 300M recovery for 5 laps before finishing with a cool down to end the session with 5K in 21 mins.</div>
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Plan for tomorrow is a short recovery paced lunchtime run or rest.</div>
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Friday September 20<sup style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; bottom: 1ex; font-family: 'Trebuchet MS', Arial, Helvetica, sans-serif; font-size: 10px; font-style: inherit; font-weight: inherit; height: 0px; line-height: 1; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; position: relative; vertical-align: baseline;">th</sup>. HRV= 87 White.</h2>
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<img alt="Fri 20th" class="alignright size-full wp-image-2163" height="225" src="http://myithlete.com/blog/wp-content/uploads/2013/09/IMG_5035-e1380557923384.png" style="display: inline; float: right; height: auto; margin-left: 1.4em; margin-top: 0.4em; max-width: 100%;" width="150" />A great result and I’m putting this down to last night’s session followed by a good night’s sleep and waking without an alarm. Feeling good but legs still recovering from the strength training and the tenderising from yesterday’s massage. Easy lunchtime run of 6K with very low heart rate and with that a very easy pace.</div>
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Good night’s sleep and feeling good but a little creaky in the legs department but you’re supposed to feel that way during times of heavy training. Decided against a lunchtime run but knowing it was my only option I changed my mind and went out for an easy 8K in the hope of loosening out my legs and aid recovery. Took a few minutes before it started to feel easy and at that point I was wishing that I’d stayed closer to work. Finished with 8.5K in just under 40 minutes and not looking forward to standing on the side-line of a football pitch this evening.</div>
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Plan for tomorrow is similar to last week with Parkrun for a time trial and a short but fast Trail Run.</div>
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Saturday September 21st. HRV= 79 White.</h2>
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<img alt="Sat 21st" class="alignleft size-full wp-image-2164" height="225" src="http://myithlete.com/blog/wp-content/uploads/2013/09/IMG_5043-e1380557895188.png" style="display: inline; float: left; height: auto; margin-right: 1.4em; margin-top: 0.4em; max-width: 100%;" width="150" />Managed to wake without the alarm and started the day with a <a href="http://www.beet-it.com/nutrition/" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #016898; font-family: 'Trebuchet MS', Arial, Helvetica, sans-serif; font-size: 12px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-decoration: none; vertical-align: baseline;" target="_blank">Beet it shot</a>. Very happy with high score and if my legs feel up to it I think I’ll be chasing a PB today. Arrived at the venue a bit later than usual and had barely enough time to do a worthless warm up as it was hardly worth the effort. Made my way to the start line and didn’t recognise any of the usual faces but there were a few club singlets and that’s a good sign as it means a race. The pace started much faster than I expected and rather than risk getting caught out I dropped back slightly and settled towards the back of a group of about 5. Moments later the pace started to slow down as the lead runner wasn’t able to maintain what had started and I found myself almost tripping up as I tried to adjust my own pace. I noticed a gap and went for it and forced the pace with a comfortably hard push to break up the pack. When possible I took a quick look behind and could see I had a lead of maybe 50 Metres but unfortunately I was on my own and I seem to work better when chasing rather than being chased but it’s still good for self-discipline to be able to hold onto a lead. As I approached the end of the first lap I was told that I had created a big gap but it was still only half way so I tried not to falter. My concentration started to go soon after and I found it tough going from 3-4K and just wanted it to be over and although I tried to push on for the last 1K I just didn’t seem to have the extra gear but did manage an attempt at a sprint finish to cross the line with a comfortable lead. A good result and a confidence boost but slower than last week.</div>
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My daughter’s training was cancelled and that also meant my hill run opportunity was cancelled but luckily I managed a local run of 12K which was flat but better than nothing.</div>
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Plan for tomorrow is a Medium distance Trail / Hill run concentrating on climbing.</div>
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Sunday September 22nd. HRV= 75 White.</h2>
<div style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: 'Trebuchet MS', Arial, Helvetica, sans-serif; font-size: 12px; font-style: inherit; font-weight: inherit; margin-bottom: 1.4em; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify; vertical-align: baseline;">
<img alt="Sun 22nd" class="alignright size-full wp-image-2165" height="225" src="http://myithlete.com/blog/wp-content/uploads/2013/09/IMG_5057-e1380557854943.png" style="display: inline; float: right; height: auto; margin-left: 1.4em; margin-top: 0.4em; max-width: 100%;" width="150" />A great result but feeling like I could do with a lie in. Ran as planned and did 18K with almost 780M of Ascent over one of my usual routes with some good climbs. Took my time and made a few stops to take in the views and refuel with wild berries. Finished the day with a short recovery run of 5K.</div>
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Plan for tomorrow will depend on recovery but limited to lunchtime as I’m busy with an online Q&A in the evening.</div>
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Weekly Summary</h1>
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<img alt="Weekly 1" class="alignleft size-full wp-image-2166" height="150" src="http://myithlete.com/blog/wp-content/uploads/2013/09/IMG_5062-e1380557523185.png" style="display: inline; float: left; height: auto; margin-right: 1.4em; margin-top: 0.4em; max-width: 100%;" width="225" />A good week finishing with a first place in a tune up 5K race and a medium distance Trail Run. Noticing the results of my reduced volume in my HRV scores and the Taper proper starts tomorrow.</div>
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John O'Reganhttp://www.blogger.com/profile/03425717319361622234noreply@blogger.com0tag:blogger.com,1999:blog-506187272897246373.post-75534550913751691212013-09-19T22:48:00.001+01:002013-09-19T22:48:08.387+01:00Training Diary 9-15th Sept 2013<span class="Apple-style-span" style="color: #555555; font-family: 'Trebuchet MS', Arial, Helvetica, sans-serif; font-size: 12px; font-weight: 300; line-height: 16px;"></span><br />
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<h2 style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; clear: both; font-family: 'Trebuchet MS', Arial, Helvetica, sans-serif; font-size: 18px; font-style: inherit; font-weight: bold; margin-bottom: 0.7em; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify; vertical-align: baseline;">
Monday September 09<sup style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; bottom: 1ex; font-family: 'Trebuchet MS', Arial, Helvetica, sans-serif; font-size: 10px; font-style: inherit; font-weight: inherit; height: 0px; line-height: 1; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; position: relative; vertical-align: baseline;">th</sup>. HRV= 80 White.</h2>
<div style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: 'Trebuchet MS', Arial, Helvetica, sans-serif; font-size: 12px; font-style: inherit; font-weight: inherit; margin-bottom: 1.4em; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify; vertical-align: baseline;">
<img alt="Monday" class="alignright size-full wp-image-2139" height="225" src="http://myithlete.com/blog/wp-content/uploads/2013/09/Monday1-e1379323994356.png" style="display: inline; float: right; height: auto; margin-left: 1.4em; margin-top: 0.4em; max-width: 100%;" width="150" />Another good result after a tough session which has me wondering if I need to start increasing the intensity. Not sure what to do today but got an offer of some company for a lunchtime run and just let it happen. Started at a comfortable pace but could certainly feel it as the run progressed and know I would have slowed down if I was on my own, finished with 11.2K (7 Miles) in 46 minutes. Didn’t have a run opportunity after work as I got late notice of a ‘Code of Ethics’ course at the Athletics Club and I’m feeling better about the lunchtime session. Do what you can when you can.</div>
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<a href="http://www.movescount.com/moves/move18443176" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #016898; font-family: 'Trebuchet MS', Arial, Helvetica, sans-serif; font-size: 12px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-decoration: none; vertical-align: baseline;">http://www.movescount.com/moves/move18443176</a></div>
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Plan for tomorrow is an early gym session.</div>
<h2 style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; clear: both; font-family: 'Trebuchet MS', Arial, Helvetica, sans-serif; font-size: 18px; font-style: inherit; font-weight: bold; margin-bottom: 0.7em; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify; vertical-align: baseline;">
Tuesday September 10<sup style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; bottom: 1ex; font-family: 'Trebuchet MS', Arial, Helvetica, sans-serif; font-size: 10px; font-style: inherit; font-weight: inherit; height: 0px; line-height: 1; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; position: relative; vertical-align: baseline;">th</sup>. HRV= 75 White.</h2>
<div style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: 'Trebuchet MS', Arial, Helvetica, sans-serif; font-size: 12px; font-style: inherit; font-weight: inherit; margin-bottom: 1.4em; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify; vertical-align: baseline;">
<img alt="Tuesday" class="alignleft size-full wp-image-2143" height="225" src="http://myithlete.com/blog/wp-content/uploads/2013/09/Tuesday1-e1379324237491.png" style="display: inline; float: left; height: auto; margin-right: 1.4em; margin-top: 0.4em; max-width: 100%;" width="150" />Early Gym session of mostly mobility work and a slight increase in lifted weight with the Back Squat and improvements is always good, 5 sets of 5 @ 45kg (+5kg). The discomfort I was feeling behind my knees last week has gone and only realised it when asked by my Trainer. Unsure what to do later and trying to decide on either a hilly continuous run or a session of Hill Repeats. Change of plan and went for a shorter than usual lunchtime run as I was told it would also be shorter than usual.</div>
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Plan for tomorrow is an evening Steady Track Session with even pace and maybe an earlier Recovery Run.</div>
<h2 style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; clear: both; font-family: 'Trebuchet MS', Arial, Helvetica, sans-serif; font-size: 18px; font-style: inherit; font-weight: bold; margin-bottom: 0.7em; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify; vertical-align: baseline;">
Wednesday September 11<sup style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; bottom: 1ex; font-family: 'Trebuchet MS', Arial, Helvetica, sans-serif; font-size: 10px; font-style: inherit; font-weight: inherit; height: 0px; line-height: 1; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; position: relative; vertical-align: baseline;">th</sup>. HRV=61 Amber.</h2>
<div style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: 'Trebuchet MS', Arial, Helvetica, sans-serif; font-size: 12px; font-style: inherit; font-weight: inherit; margin-bottom: 1.4em; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify; vertical-align: baseline;">
<img alt="Wednesday" class="alignright size-full wp-image-2144" height="225" src="http://myithlete.com/blog/wp-content/uploads/2013/09/Wednesday1-e1379324291917.png" style="display: inline; float: right; height: auto; margin-left: 1.4em; margin-top: 0.4em; max-width: 100%;" width="150" />Woke during the night with very bad pains in lower stomach area it kept me awake for over an hour. Fell back asleep eventually and then woke feeling very tired with the alarm. Not surprised with result but putting it down to lack of sleep and feel ok to continue with training as normal while keeping myself under observation. Also feeling the DOMS from yesterday’s strength session and this could help with keeping the training controlled. Skipped the opportunity to run at lunchtime to benefit from the extra rest ahead of the usual Wednesday night group session. A slight change of pace and plan for this evening to accommodate those recovering from recent races and preparing for upcoming races. Session consisted of a steady 10K at a Pace no quicker than 4:15 per K and no slower than 4:30 per K. This meant a conscious effort to stay slow and we finished the 10K with an avg of 4:15 followed by a few faster laps to loosen out the legs. Finished the evening with a coaching session and much neglected stretch.</div>
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Plan for tomorrow is an early gym session, lunchtime recovery run, coaching after work and then a repeat of last week’s 3*1K interval session.</div>
<h2 style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; clear: both; font-family: 'Trebuchet MS', Arial, Helvetica, sans-serif; font-size: 18px; font-style: inherit; font-weight: bold; margin-bottom: 0.7em; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify; vertical-align: baseline;">
Thursday September 12<sup style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; bottom: 1ex; font-family: 'Trebuchet MS', Arial, Helvetica, sans-serif; font-size: 10px; font-style: inherit; font-weight: inherit; height: 0px; line-height: 1; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; position: relative; vertical-align: baseline;">th</sup>. HRV=67 Red.</h2>
<div style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: 'Trebuchet MS', Arial, Helvetica, sans-serif; font-size: 12px; font-style: inherit; font-weight: inherit; margin-bottom: 1.4em; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify; vertical-align: baseline;">
<img alt="Thursday" class="alignleft size-full wp-image-2142" height="225" src="http://myithlete.com/blog/wp-content/uploads/2013/09/Thursday1-e1379324204176.png" style="display: inline; float: left; height: auto; margin-right: 1.4em; margin-top: 0.4em; max-width: 100%;" width="150" />A late night and early morning might be the reason for this but I’ll be taking it easy just in case. Early Gym session with a slight increase on last week including a set of 3*3 Deadlifts @ 95Kg (+5Kg), 3*3 Strict Press @ 35Kg (very tough) plus 3 sets of 4 Pull Ups. Skipping the Lunchtime run and will reduce the volume / intensity of this evenings session. On two minds whether to run or not but settled for a few easy laps with 4* 400M at a faster pace included. Total distance of 5K and then it was home for an early night.</div>
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<a href="http://www.movescount.com/moves/move18579288" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #016898; font-family: 'Trebuchet MS', Arial, Helvetica, sans-serif; font-size: 12px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-decoration: none; vertical-align: baseline;">http://www.movescount.com/moves/move18579288</a></div>
<div style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: 'Trebuchet MS', Arial, Helvetica, sans-serif; font-size: 12px; font-style: inherit; font-weight: inherit; margin-bottom: 1.4em; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify; vertical-align: baseline;">
Plan for tomorrow is a short recovery paced lunchtime run or rest. Busy after work.</div>
<h2 style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; clear: both; font-family: 'Trebuchet MS', Arial, Helvetica, sans-serif; font-size: 18px; font-style: inherit; font-weight: bold; margin-bottom: 0.7em; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify; vertical-align: baseline;">
Friday September 13<sup style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; bottom: 1ex; font-family: 'Trebuchet MS', Arial, Helvetica, sans-serif; font-size: 10px; font-style: inherit; font-weight: inherit; height: 0px; line-height: 1; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; position: relative; vertical-align: baseline;">th</sup>. HRV= 70 White.</h2>
<div style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: 'Trebuchet MS', Arial, Helvetica, sans-serif; font-size: 12px; font-style: inherit; font-weight: inherit; margin-bottom: 1.4em; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify; vertical-align: baseline;">
<img alt="Friday" class="alignright size-full wp-image-2138" height="225" src="http://myithlete.com/blog/wp-content/uploads/2013/09/Friday1-e1379323920777.png" style="display: inline; float: right; height: auto; margin-left: 1.4em; margin-top: 0.4em; max-width: 100%;" width="150" />A good night’s sleep and feeling good but a little creaky in the legs department but you’re supposed to feel that way during times of heavy training. Decided against a lunchtime run but knowing it was my only option I changed my mind and went out for an easy 8K in the hope of loosening out my legs and aid recovery. Took a few minutes before it started to feel easy and at that point I was wishing that I’d stayed closer to work. Finished with 8.5K in just under 40 minutes and not looking forward to standing on the sideline of a football pitch this evening.</div>
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Plan for tomorrow is a return to the Parkrun for a time trial and a short but fast Trail Run.</div>
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Saturday September 14<sup style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; bottom: 1ex; font-family: 'Trebuchet MS', Arial, Helvetica, sans-serif; font-size: 10px; font-style: inherit; font-weight: inherit; height: 0px; line-height: 1; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; position: relative; vertical-align: baseline;">th</sup>. HRV= 64 Amber.</h2>
<div style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: 'Trebuchet MS', Arial, Helvetica, sans-serif; font-size: 12px; font-style: inherit; font-weight: inherit; margin-bottom: 1.4em; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify; vertical-align: baseline;">
<img alt="Saturday" class="alignleft size-full wp-image-2140" height="225" src="http://myithlete.com/blog/wp-content/uploads/2013/09/Saturday1-e1379324025239.png" style="display: inline; float: left; height: auto; margin-right: 1.4em; margin-top: 0.4em; max-width: 100%;" width="150" />Almost a lie in as most of my weekend mornings have had early starts over the last while. Still woke early but went back to bed after checking my HRV and used the opportunity to take a <a href="http://www.beet-it.com/nutrition/" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #016898; font-family: 'Trebuchet MS', Arial, Helvetica, sans-serif; font-size: 12px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-decoration: none; vertical-align: baseline;">Beet it shot</a>. Not too concerned about the Amber as today is low volume but high intensity and that seems to stress the body a little bit less and recovery is quicker than when it’s a longer steady paced run. The plan for today’s Parkrun is to run with my training partners from the Wednesday night session (Aidan & Martin) with Martin setting the pace. From the start we were at the pointy end of the field along with one other runner that I got talking to and knowing he was of a similar ability told him we’d be working together for an even paced run. The first lap went well and we held the group together but shortly after half way Aidan started to fall back and was struggling to keep contact. I took the easy option and tried to bring him on rather than staying with the other 2 and then on the final straight I pushed on knowing that Aidan would be the next finisher behind me. Finished in 3rd place with a Season’s best of 17:54 and we got a 1st, 3rd & 4th for the club. Went home for breakfast and then dropped my daughter to her training session before heading to the hills for a short but intense hill run starting with a relentless 5K uphill and then turning to retrace my steps for a fast quad hammering descent.</div>
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<a href="http://www.parkrun.ie/griffeen/results/weeklyresults/?runSeqNumber=14" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #016898; font-family: 'Trebuchet MS', Arial, Helvetica, sans-serif; font-size: 12px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-decoration: none; vertical-align: baseline;">http://www.parkrun.ie/griffeen/results/weeklyresults/?runSeqNumber=14</a></div>
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<a href="http://www.movescount.com/moves/move18598703" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #016898; font-family: 'Trebuchet MS', Arial, Helvetica, sans-serif; font-size: 12px; font-style: inherit; font-weight: inherit; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-decoration: none; vertical-align: baseline;">http://www.movescount.com/moves/move18598703</a></div>
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Plan for tomorrow is a Long Trail / Hill run concentrating on climbing.</div>
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Sunday September 15th. HRV= 76 White.</h2>
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<img alt="Sunday" class="alignright size-full wp-image-2141" height="225" src="http://myithlete.com/blog/wp-content/uploads/2013/09/Sunday1-e1379324167915.png" style="display: inline; float: right; height: auto; margin-left: 1.4em; margin-top: 0.4em; max-width: 100%;" width="150" />A great result but my legs are feeling the effects of yesterday and the weather seems a bit rough so I do a double take knowing it might not be a day for the hills. I go back to bed thinking I need to go but thinking back to last Friday when I had a close call due to leg fatigue I think it’s the right choice. When I finally get up I get caught up watching the Great North Run and the weather gets even worse and I almost miss my Long Run opportunity. Eventually I notice a break in the weather and take my chance for a long run and just run without any plan on where to go and make it up as I go along to arrive home 30K later. It felt a bit tougher than it should have and that makes me think I needed it more than I realised.</div>
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Plan for tomorrow will depend on recovery but hope to do a steady state run at lunchtime as I’m bust with an online Q&A in the evening.</div>
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Weekly Summary:</h1>
<div style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: 'Trebuchet MS', Arial, Helvetica, sans-serif; font-size: 12px; font-style: inherit; font-weight: inherit; margin-bottom: 1.4em; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify; vertical-align: baseline;">
<img alt="Weekly" class="alignleft size-full wp-image-2145" height="150" src="http://myithlete.com/blog/wp-content/uploads/2013/09/Weekly1-e1379324305822.png" style="display: inline; float: left; height: auto; margin-right: 1.4em; margin-top: 0.4em; max-width: 100%;" width="225" />Again it’s another good week but would have preferred more time in the hills and not happy to have missed the long run opportunity on Sunday. Fitness is definitely improving and my Parkrun time trial resulted in a Season’s best without a lot of effort and without a Taper.</div>
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John O'Reganhttp://www.blogger.com/profile/03425717319361622234noreply@blogger.com0tag:blogger.com,1999:blog-506187272897246373.post-75698503220078314822013-09-15T12:17:00.001+01:002013-09-15T12:17:58.555+01:00Run in the Dark training Q&A<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjCLBfp6Oml8T9pNqDUOlITOXs7KJcctxmd1lEt5IsZKAJPOBGnRNZ5bzaOTO8Yn32GoqmLKb-QAqq_y3aKltzNm_VSz5V_kTyPyKoDGMg8rZrYBpwnlfz6ehdgkIV8PlKVEtxzzoUmiDo/s1600/IMG_4937.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="152" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjCLBfp6Oml8T9pNqDUOlITOXs7KJcctxmd1lEt5IsZKAJPOBGnRNZ5bzaOTO8Yn32GoqmLKb-QAqq_y3aKltzNm_VSz5V_kTyPyKoDGMg8rZrYBpwnlfz6ehdgkIV8PlKVEtxzzoUmiDo/s320/IMG_4937.JPG" width="320" /></a></div>
<br />
Online training Q&A Monday Sept 16th from 8-9pm on the <a href="https://m.facebook.com/RunInTheDarkOfficial?id=543383699055539&refsrc=http%3A%2F%2Ft.co%2Ft3HnxgiHvs&_rdr">Run in the Dark FB page</a>.<br />
<br />John O'Reganhttp://www.blogger.com/profile/03425717319361622234noreply@blogger.com0