Sorry it's been a long time since my last blog post. I've been quite busy on all fronts, but most importantly I've been putting in all the groundwork in preparation for the 2012 season in the hope of qualifying for the London Olympic Games. As Christmas approaches, I'll certainly be glad to see the back of 2011 and excited to begin a fresh year with new goals and targets, with some big lessons learned from the previous season.
Throughout October and November, I had to sit down and review the season and make some big decisions and plans to address what went wrong and how I can be better in 2012. I had to first change my coaching set-up as despite working with a world-class coach for the past 4 years, I had not been getting the full value of his time due to his other commitments. I needed a change and a fresh approach. I also had to do something different and more effective about my technique issue and how my style is perceived by the judges. In the early part of the season, technique was not a major problem, but at the World Championships where there was a new panel of judges and abnormally high DQ rate, I was an easy target to be DQ'd because of my style. In my 50km race in late September in Germany where I got DQ'd at 48km, I had been going fine up to 42km with no red cards on the board, then I began feeling the effects of a heavy bout of flu I suffered from in the week before the race and weakened considerably and suffered spasm, and 3 red cards came in in quick succession.
I've changed a lot of things this winter. I've changed my whole Strength & Conditioning program with John Cleary and focussed more on plyometric/power type of work. I want to lose 3-4 kgs of muscle mass which does me no favours, whilst still maintaining my power output. I tend to 'overstride' or 'over-reach' before I land with my lead foot, so I need more 'quick step' action which not only makes it easier to straighten my knee, or make it appear straightened; it is also more efficient and I expend less energy which could save minutes over 50km! I'm also working hard on my mobility and have been working with Yoga instructor Paulette Egan (see http://www.sportsyoga.ie/) with some one-to-one Yoga sessions once or twice a week, where I'm actively focussing on increasing my mobiity in a relaxed state. I've also brought Liam O'Reilly on board to help me with technical work and biomechanics. Liam who's based in Cork works closely with Rob Heffernan and has helped my in the past while training with Rob and he was an obvious choice as the most suitable person to help me. I meet him twice a week in Cork or sometimes Limerick, where he supervises my key training sessions and gives me instant feedback and some corrective queues. He will also be away with me for some of my training camps. It will also mean training more with Rob in the year ahead which will be a big benefit.
I've finalised my plans for next year, particularly the early part of the season, where I will be focussing on a 50km race in March in the hope of securing Olympic qualification. I will be going to Monte Gordo in Portugal in early January for 2 weeks warm-weather training, where I hope to get in some really good work with more quality recovery to set myself up for the year ahead. I will comepete in the Irish Indoor Championships in Belfast on February 11th and the National 30km Championships in Claremorris a week later on the 19th, after which I will spend 3 weeks training at high altitude in Spain in final preparation for my 50km race in Dudince in Slovakia in March 24th. If all goes to plan there, I will also aim for Olympic qualification over 20km in May. I have a lot of unfinished business to take care of over 20km also, as I've never had a chance to smash a 20km hard while in my best shape in recent years.
As I mentioned in my last blog, I've had other career activities going on. I was heavily involved in the construction of the University Of Limerick Altitude House, having came up with the idea in 2009 and submitted a proposal and business plan to UL where it then took off. You can read the feature article on the new facility in the recent edition of the Irish Runner magazine here. UK Altitude technology specialist company The Altitude Centre, whom I've been a long standing client of, were contracted to install the hypoxic equipment in the house. Having recently established their company in Ireland known as The Altitude Centre Ireland, I was then offered to role to manage the comapny's operations in Ireland. I've been involved in the installation work in the UL Altitude House, promoting the company, establishing a client base, as well as some new commercial ventures. We hope to have a big presence in 2012, as the only Irish-based altitude specialist company assisting elite sportspeople, the health and fitness industry and Mountaineers in their use altitude training to achieve their goals. As someone with huge experience in training at altitude and using simulated altitude technology, I will have no problem promoting the use of altitude training! Also this month I will have completed my 2 year course in Physical Fitness & Conditioning for Sport with Setanta College, where I will graduate with a Diploma and become a certified Strength & Conditioning coach to add to my CV.
I'm looking forward to spending a few days at home in Ballinamore over Christmas and catching up with family and friends. I also look forward to keeping up some long standing Christmas traditions such as the Leitrim Ice-breakers Charity Swim in Garadice Lake on Christmas Day, as well as the Goal Table Quiz on St Stephens Day. I will complete a high volume 3 week training phase on Christmas Eve and then have a few days recovery over Christmas, where I will train at a reduced volume, before picking things up towards the end of the week. I am looking forward to going into 2012 with a fresh approach and bigger focus that will hopefully, first lead me to the startline on August 11th for the London Olympics and, from there hopefully to the finish line with a performance that realises my full potential. But it's important to focus on one step at a time and deal with the immediate targets first.
35km session on the hills outside Limerick
Training in Limerick
At the new Altitude House at the University of Limerick
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