Saturday 15th to the Friday 21st March 2014

Saturday 15^th March

Race Day

The morning of the Pakie Ryan Memorial Run.

With the race starting until 11am I was able to lie in this morning until 8.45am.  its great to get a good rest the night before the race.  It was a lovely bright fresh morning and most importantly it was dry. 

I had my porridge, hit the road and arrived in Newmarket just after 10am.  I got my gear on and went to warm up in the soccer pitch.  I met with a few fellow Clare Crusaders and friends, then headed to the start line.  I was doing the 10mile route. I ran this with Derek McGann.  It was good having someone to chat to along the road, keeping pace with each other.  The day turned nice and warm as the race went on which was quite different to the strong winds we faced the previous year.  The route is down hill for the first kilometre, then uphill for the next kilometre and flat for the next few kilometres.  The course is relatively flat with a few hills.  The hardest hill is 2 miles from the finish.  Its a sharp hill but you know once you get over that hill you are nearing the finish line and it is all down hill from there. There were water stops about every 3 miles and around mile 6 there was orange’s, they  were great refreshment.  Its great coming back into the village where you see the finish line and you have a great bit of encouragement from Flan Sheedy on the megaphone to help you across the line.  It definitely cuts a few seconds off your finishing time.  I finished in a time of 1hr27mins.  A respectable time.  I had a chest cold for the past week that was slightly irritating to me at the start but was grand for the race.  I must complement the race organisers and everyone involved for running yet another great event.  I don't know how you do it each year but you seem to be able to organise great weather for this event.  

I even got to meet Liam McCarthy afterwards.

Looking forward to next years race!

Sunday 16^th March

I hadn’t planned on taking today off but I was out last night and I needed to recover.

Monday 17^th March

This day I had planned on taking off so I relaxed and enjoyed my St Patricks Day.

Tuesday 18^th March

I was in the gym just after 7am this morning.  I did 20mins on the stepper and 20mins on the x-trainer.  I then went for a 30mins swim at 8am and I was ready for work.

After work I headed for the gym.  I went on the x-trainer first for 40mins; next up was the stepper for 20mins and last bit of cardio on the bike for 25mins.  Then for a 30mins swim and home for dinner.

Wednesday 19^th March

I was in the gym at 7am I did 20mins on the x-trainer, 20mins on the stepper and 15mins on the bike.  Then finished with a 30mins swim. 

I went for a 30mins walk on my lunch today.

In the evening I went back to the gym.  As I hadn’t a whole lot done during the week I decided to up my time on the cardio machines to try and make up for the missed days.  I did the x-trainer for 50mins, the stepper for 25mins and the bike for 30mins.

I finished with core and ab work.  I did 30 seconds plank, followed by 30 push ups (push ups with knees on the ground to start back with) 10 seconds rest and repeat 4 times.  I followed this with leg raises and ab crunches.  I did 20 leg raises followed by 1 leg raised ab crunch, 20 with each leg raised; 10 seconds rest and repeat 4 times. I then did a variety of ab crunches X 80 and again repeat 4 times.

Finished with a 10mins swim and home for the evening.

Thursday 20^th March

I was a bit late in the gym this morning I only got 15mins done on the x-trainer and 15mins on the stepper.  I got a 20mins swim and then headed to work.

I went for a walk on 2 of my break today; it was about 2 miles in total.

I got back to the gym around 5.30pm.  I did the x-trainer for 50mins, the stepper for 25mins and the bike for 30mins. Then onto the core work the same as the previous evening. 

Finished with a 40 length swim.

Friday 21^st March

I was in the gym at 6.40am this morning.  I got the x-trainer done for 30mins the stepper for 20mins and finished on the bike for 20mins.  I went for a 30min swim and then I was all set for work.

In the evening I did the x-trainer for 50mins, the stepper for 25mins and the bike for 30mins. Then onto the core work the same as the previous evening. 

Then a 20mins swim to finish off my week.