Showing posts with label Kevin Belton. Show all posts
Showing posts with label Kevin Belton. Show all posts

Saturday, May 18, 2013

Training Diary 6-12 May 2013


Irish Ultra Running Team

Monday May 06th. HRV= 59 Red.

Ultra running raceExpected after a good weekend.  Rested for most of today and then hit the Track for a short but intense Interval session of 3*1K off 5 min Recovery.  Splits were: 3:15, 3:13, 3:12 followed by a long cool down.
Plan for tomorrow is an early Gym session and an evening recovery run.

Tuesday May 07th. HRV=66 White.

Ultra running raceMoving in the right direction.  Early Gym session of mobility work & stretching followed by a very short recovery run after work.
Plan for tomorrow is a lunchtime rest day.

Wednesday May 08th. HRV=67 White.

Ultra running raceRest Day
Tomorrow will be spent travelling..

Thursday May 09th. HRV=67  White.

Ultra running raceEarly start for a long day travelling to The Netherlands.  No training and an early night
Tomorrow will be spent preparing for the race and trying to relax.

Friday May 10th. HRV= 72 White.

Ultra running raceHigher than expected after a long day of travelling and today will be yet another busy day.  While queuing for breakfast I was approached by an IAAF official and then taken away for interview and drug testing.  Not a pleasant experience but good to see it being carried out.  Busy day with meetings to attend and the Athlete parade with a bit more walking than I’d have preferred.  Finished the day preparing race day food & clothing and had our pre race Team meeting.
Plan for tomorrow is a very long run.

Saturday May 11th. HRV= 62 White.

Ultra running raceDidn’t sleep to well but woke without an alarm clock which is always a bonus.  After a rushed breakfast because of the long queues we made our way to downtown Steenbergen arriving close to 2hrs before the start.  The weather seems very unsettled with some light rain to start and I decide to wear a rain jacket to start.
As the race started I settled into an easy pace with my team mates which was slightly faster than planned but in the early stages it can be more comfortable than slowing down and within an hour we had split up and settled into our own zones.  The race started cold and wet and soon became very warm and sunny meaning the loss of a few layers to prevent overheating.  The change was done quite quickly and for the next 8 or more hours I ran in just my shorts and singlet while occasionally putting on my hat and / or gloves but then it all changed and shortly after starting one of the laps it started to pour rain without warning and I got drenched and very cold.  The wind was also starting to pick up and by the time I got back to the support crew I’d taken a weather beating.  I quickly changed into some warmer clothes and got going again but could feel the energy draining from my body and my pace began to drop.  I kept going but ended up making more stops than planned to try heat up with some shelter and each time it got harder to get going again.
It eventually got to the point where I had to leave the course and go indoors and use a sleeping bag to get warm again but by this time my game plan was gone as too much time had been lost.  I returned to the track and got going as best I could but was still shivering with the cold and after checking the Team Rankings and working out my possible quota based on lap times it was obvious that I wasn’t going to help the Team move up the score board.  I think at this point I had covered approx 140K but decided to keep going until at least 150K and then when I hit that target I thought that 100Miles would be a semi respectable finishing distance and I told myself that I’d keep going until that distance was covered and that’s when it ended.
Tomorrow is still Today.

Sunday May 12th. HRV= No Reading.

Still running and the race finally finished at midday.
Tomorrow will be spent travelling.

Weekly Summary

Not a great end to my week but I’ll get over it.

Friday, May 3, 2013

World and European 24H Team Announced 2013


john-oregan
The World & European 24H championships will take place in Steenbergen, Netherlands on May 11th/12th. Ireland will be represented by a strong team in the men’s category.
The team will comprise of:
John O’Regan
Eoin Keith
Eddie Gallen
Dan Doherty
The team is very experienced and some of the members have been in very good form recently. Eoin Keith set an Irish record over 48 hours at the beginning of the year. Dan Doherty has had some very strong performances over 100K including finishing 8th in the recent European Championships. John O’Regan is the reigning 24H national champion and along with Eddie Gallen competed strongly in last year’s World 24H event. A strong team result is a possibility if all goes to plan.
In an event of this nature the support crew are crucial to the team’s success. On this occasion John Collins, John Belton and Kevin Belton will support the team. They will attend to the various requirements over the 24 hour period and ensure that the team competes to their abilities.

Tuesday, April 30, 2013

Doherty 8th in 100K European Championships 2013.

Dan Doherty & Keith Whyte, Seregno 2012.

Dan Doherty finished an excellent 8th in the European 100k championships in Belves, France on Sunday 28th April. Dan’s time of 7.05.58 was less than a minute outside the Irish record for the distance. Dan paced himself well and finished strongly, picking off a number of competitors in the closing stages. This displays incredible consistency as he recently recorded a time of 7.05.23 when winning the Self Transcendence (Anglo Celtic Plate)100k in Scotland. Dan will now turn his attention to the World and European 24H championships to be held in the Netherlands in May.
Ireland’s other competitor Keith Whyte unfortunately had to withdraw due to injury at 80k. Keith was also performing strongly up to this point and was disappointed not to post a result. He also demonstrated good form recently when he won the Connemara Ultra.
Special mention must also go to John Collins, Kevin Belton and Jeff Fitsimons. The support crew travelled the 100k course on bikes to provide hydration, nutrition and encouragement to the runners.

Saturday, April 13, 2013

IAU 100k European Championships 2013



Keith Whyte and Dan Doherty have been selected to compete in the IAU 100K European Championships in Belves, France on April 27th. Dan prepared for this event by recently winning the Self Transcendence 100K (Anglo Celtic Plate) in cold conditions in Perth Scotland.
His winning time of 7.05.23 was a new PB and just short of the Irish record. Keith Whyte had previously won the Anglo Celtic Plate in 2012 hot conditions in a time of 7.16.42.  
Keith Whyte also prepared in style by winning the Connemara Ultra Marathon in a time of 4.25.52 in less than ideal conditions having to run the last 13 miles into a headwind.
The race in Belves will be held on a 100K loop so a strong support team is required. John Collins, Kevin Belton and Jeff Fitzsimons will travel to ensure all requirements are met.

Tuesday, March 19, 2013

Training Diary 11th – 17th March 2013


Monday Mar 11th. HRV= 78 White

Mon 11th HRVA good start to the week and today will be similar to last week and I’ll skip the lunchtime run to make the most of an evening session of hill repeats.  Met up with some others from my club and did a few easy hill reps taking almost 30 seconds longer per rep with the focus being on leg strength.  Finished off the session on a shorter steeper hill and did 2 hard reps finishing each with a 100M sprint at the top.  Legs burning towards the end
Plan for tomorrow is an early gym session, a lunchtime MAF session and a short evening Recovery run.

Tuesday Mar 12th. HRV= 72 White

Tues 12 HRVBetter than expected.  Early gym session of Back Squat, 5* 5 with 50Kg and I’m going deeper than ever before. Walking Lunges * 3 sets with 10Kg Dumbbells with each set including 20 steps.  Finished off with some easy core work.  Lunchtime MAF session didn’t go as planned as my HR was spiking and I was conscious of possibly going too hard.  It took almost 3K before it dropped from 180bpm down to a more realistic 130bpm for the same pace and then I pushed on to get my HR to around 140bpm.  Legs feeling heavy and I’m now thinking that instead of an evening Recovery run I’ll rest.
Plan for tomorrow is an easy Lunchtime Run and an evening Interval Session similar to last week.

Wednesday Mar 13th. HRV=73 White

Weds 13 HRVExpected slightly higher after half a rest day yesterday but probably over did the food last night.  My weight is slightly up and I can feel the DOMS.  My lunchtime run became a shorter easier Recovery Run and even that was an effort and I decided to cut it short at just over 6K.  Not looking forward to this evening’s session but that’s not a good enough reason not to do it.  Made the effort to refuel in advance of my evening Intervals and had the pre training Beet-it Shot on the train journey home before a quick turnaround and a drive to the track.  It was only when I started the warm up that I realised how beneficial the running to the track warm up is as it means less track time and can make the session seem shorter.  Met the gang and we agreed on a session of 5*1500M with 2 min recovery at a pace of 3:30-3:35 per K.  20 minute warm up and then it started.  Session went as planned and only missed the splits by 1-2 seconds and finished wondering if the recovery was too long or the reps were too short.
I’ve been asked to run in a 6K Road Race next Monday which is also the County Championships as part of a Masters Team.  Not sure if I’m Race ready and I can’t afford to Taper for a race of lesser importance but I’m thinking that it may help in advance of the Trail Ultra next Saturday.
Plan for tomorrow will depend on my recovery but includes an early Gym session.

Thursday Mar 14th. HRV= 83 White

Thurs 14 HRVA great result after last night’s effort and I feel like I could do it all over again but still feeling the DOMS.  Early Gym session and it’s 5*3 Power Clean with the last set @ 47.5Kg and I could feel it.  Finished off with a core circuit of 20Kg Kettlebell swings, hanging leg raises and standing shoulder press *3 sets and 3 rotations of Plank.  Went out at lunchtime with the intention of running a 10K but knew when leaving the office that it wasn’t going to happen.  Yet again my legs were feeling stiff and it’s probably a combination of the past few days plus this morning.  Changed to a recovery run and was pleasantly surprised at my HR relative to the pace.  I’m coaching this evening but might get an opportunity for a second recovery run.  Finished the day with a very easy Recovery Run of 5K in 30 minutes keeping someone company and this was perfect as I didn’t need to concentrate on HR or pace and all I had to do was run.
Plan for tomorrow is undecided but might do something short and fast to start breaking in a new pair of Running Shoes..

Friday Mar 15th. HRV=81 White

Fri 15 HRVGreat result and legs feeling refreshed which is probably down to the disciplined recovery run last night and that tells me that my recovery runs might sometimes be too fast and the recovery runs do work.    Lunchtime session of 6*1 minute fast as I’m stuck for time, decided against trying the new shoes just yet (Saucony Kinvara) and the session went better than expected.  Will try for a second session later and if it happens I’ll go for a steady state run with the effort dependent on my available time and keeping Monday’s race in mind.  Personally the Trail Ultra next weekend is a more important race but the club comes first and I need to be on form for Monday.
Managed to fit in a short steady state run on the track and settled for 7K with my HR between 140-155bpm
Plan for tomorrow is a short trail run.

Saturday Mar 16th. HRV= 80 White

Sat 16 HRVGreat result but legs feeling stiff and heavy and I’m thinking that a short but fast Interval session would be a better choice for today but plans have been made so it’s off to the mountains.  Early start and met with two friends to run the start section of the Wicklow Way Ultra.  Felt good at the start and was happy with how comfortable the pace felt but shortly after the climbing started I could feel the effort and was soon reduced to a walk.  I told the other guys to go on ahead and I’d follow but unfortunately they held back so I’d no option but to get going again.  I took it slow and steady and as the terrain started to level out I got going again and it almost felt like a second wind but I knew I’d struggle again if the climbing was to start again.  I think it’s time now to Taper the climbing muscles and I’ll forget about the Trail race until after Monday.
Plan for tomorrow is an easy social club run to mark St Patrick’s Day.

Sunday Mar 17th. HRV=63 Amber

Sun 17 HRVDidn’t expect such a low score as yesterday was an easy day even if I did suffer on the climbs as I was cautious not to over cook.  I did have 2 bottles of beer last night and I expect the alcohol could be the cause of the low score.  I’m not too concerned as this mornings run will be at recovery pace and I woke before the alarm so I’m well rested.  Just as I was leaving the house it started to snow and that meant a quick change of clothing and then it was off for a freezing cold 14K and if it wasn’t for the pre planned session I probably wouldn’t have ran today.
Plan for tomorrow is a 6K race and my plan is to run 3:30 per K and hold it for as long as possible.

Weekly HRV Summary

Weekly HRVAll in all a good week but would have been happier with a better run on Saturday and a higher HRV on Sunday.  On the plus side my Interval session went very well on Wednesday and overall for this week my HRV scores were quite high.

Monday, March 11, 2013

Training Diary Monday 04th-Sunday 10th March 2013


Monday Mar 04th. HRV= 56 Amber.

Mon 4th HRVAn expected result but didn’t expect it to be so low as I didn’t think I worked hard enough yesterday and I’m now glad I didn’t do a second session. Will skip the lunchtime session to make the most of this evening.  Met with some club mates and did an easy session of hill repeats totalling 11K in an hour and alternating between a short sharp hill and a longer gradual climb.
Plan for tomorrow is an early gym session and a lunchtime MAF session if I feel up to it.

Tuesday Mar 05th. HRV=79 Green.

Tues 5th HRVA great result and I’m back in the game.  Early gym session of Back Squat, 5* 5 with 45Kg working on depth and technique. Walking Lunges * 3 sets with 10Kg Dumbbells and 3*3 Deadlift with 95Kg, 100Kg, 105Kg.  Still lifting less than before but I’m feeling more confident in the movement and can feel the strength returning.  Lunchtime recovery run and could feel the cumulative fatigue in my legs and it was too much of an effort to elevate my heart rate so I dropped it down a gear.   Evening Recovery run over an undulating course keeping the HR low.
Plan for tomorrow is an easy Lunchtime Run and an evening Interval Session similar to last week.

Wednesday Mar 06th. HRV=67 White.

Weds 6th HRVSame as last week and woke with the DOMS and remembering how I felt last week after consulting my diary I think I’ll skip the lunchtime run and be even better prepared for this evening’s session with the intention of working harder.  Evening Interval session was almost abandoned for something easier as I struggled to get my legs moving.  For the past few weeks I’ve ran this with 2 club mates but tonight it was just 1 and we were both feeling the effects of the last few days.  The plan was 7* 1K @ 3:30 per k with 55 seconds recovery which is a rep more than last week with 5 seconds less recovery.  We finished the 1st rep in 3:40 after picking up the pace towards the effort felt closer to 3:20 pace and we both knew that that this was unsustainable.  The 2nd rep felt a little bit easier but still an effort and then Liam arrived looking fresh as a daisy so we got him to lead out the next 5 reps and we were then able to switch off and just follow.  http://connect.garmin.com/activity/281200486
Plan for tomorrow will depend on my recovery but includes an early Gym session.

Thursday Mar 07th. HRV= 70 White.

Thurs 7th HRVA great result after last night’s effort but still feeling the training effect and I’m carrying some fatigue.  Early Gym session and my Trainer changed the routine to allow recover from Tuesday’s session.  Bench Press working up to a 1 rep max of 60Kg, 5* 5 Push Press with 32.5Kg and finishing with a Core / Abdominal Routine.  Felt good during the session but was glad when it finished.
Plan for tomorrow is Hill Reps or MAF session.

Friday Mar 08th. HRV=67 White.

Fri 8th HRVLower than expected but I am feeling a bit fatigued and it’s possible that the last few days have caught up on me and that changes today, will skip my lunchtime run and save myself for an easy running commute home.  Plan changed again and the run home is cancelled so I went for a Recovery run at lunchtime.  Keeping my HR nice and low and it wasn’t long before my legs came back to life.  Ran slightly longer than planned as the pace allowed more for my available time and was quite happy with the result.  Shortly after finishing my legs started to stiffen up again.  A window of opportunity allowed for a sneaky evening Track session and went for a 3* 2K Intervals off 2 min Recovery.  Tough session but worth the effort and finished it off with a trip to the supermarket.
Plan for tomorrow is undecided and will depend on available time and recovery.

Saturday Mar 09th. HRV= 80 White.

Sat 9th HRVGreat result but legs feeling stiff so the plan now is to train my engine with a steady state run before breakfast and train my chasis with a short fast Trail Run in the afternoon.  I’d have secretly preferred a lower score that would have allowed going back to bed but I knew that if I went back to bed without a good enough reason I wouldn’t have gone back to sleep.  The softest pillow is a clear conscience.  Took a few minutes to warm into my first session and eased into a comfortable pace covering 10K in just over 40 minutes.  Dropped my daughter to her afternoon training session and continued on to my now regular hill run.  Started off at a steady effort with the gradient dictating the pace.  Visibility was poor and this made the session a little bit easier as I couldn’t see too far ahead and even though I’m familiar with the route it can be easy to trick the mind when you can’t see what’s ahead.  Legs were feeling strong and I was all set for emptying the tank on the final climb to the summit but hooked up with another runner that seemed to be struggling and walking.  We ran together at an easier pace and said our goodbyes when the climbing finished and then I met one of my Team Mates 'Eoin Keith' and had a 5 minute stop and chat.  I was now under pressure to get back to the car and picked up the pace on the descent running quite hard and could really feel the effort I’d put in as I approached the finish.  All in all a good day’s work.
Plan for tomorrow is a Trail run along the Wicklow Way with an early start.

Sunday Mar 10th. HRV=86 White.

Sun 10th HRVExpected a low score and sore legs but all is good and looking forward to a good day.  Woke at 7am and had a Beet it Shot before getting out of bed, followed this with my HRV measuring routine and then a cup of coffee before leaving the house at 8am.  Drove to a location that would allow maximum climbing for the least possible distance / time.  The weather was quite cold and I expected it to get colder so I dressed a bit better than usual and carried a small pack.  Based on my HRV my ever changing plan was to run at a HR just above my Aerobic Zone to get the most from what could be my last chance to run in the hills before the Wicklow Way Ultra.  The plan soon changed after the running started as I struggled to get my legs moving.  I expected to finish the day with an average pace of faster than 5:30 per K but had to settle for almost a minute slower.  An ok run on tired legs.
Plan for tomorrow is a set of hill reps as a single session.

Weekly HRV Summary

March week 1 HRV
A good week with some quality sessions and HRV results show that my training is productive.  Maximising Performance by Monitoring Progress.