Runcast TV – Training Run with Sonia O’Sullivan

16 04 2010

Been having a few computer problems recently – to the point where I was tempted to just go out and but a new imac (but i didnt). Anyway had to use another computer to get this edited and it looks like the podcast may have to wait a while longer as the files are stuck on the broken computer.


Podcast #22

19 02 2010

Listen to this episode

A recording of my first 5k race so I’m guaranteed a personal best :) . It’s a charity run for Haiti in Ormeau Park, Belfast.

Intro / Outro Music : Lagan by Afro Celts

This week’s music track by Flook

Last Weeks Runs

18 02 2010

A good week of running last week, i’ve been looking ahead on the plan and noticed that i’m due to do a half marathon race on the same weekend as the Larne half marathon so that was good timimg – it says I should be aiming for a sub 1:50 which would be a personal best so i’ll see how it goes.

14/02/2010 Moira Road / Knockmore / Tip Wallace Loop – 11.07m – 01:52 – 10:09 pace

13/02/2010 Docks / Dublin Rd / Great Victoria St Loop – 4.04m – 00:38 – 09:19 pace

11/02/2010 Docks / Ormeau Embankment Loop – 5.08m – 00:41 – 08:09 pace

10/02/2010  Docks / Ormeau Embankment Loop – 5.08m – 00:48 – 09:25 pace

09/02/2010  Civic centre / Moira Road / Knockmore / Town Loop – 7.32m – 01:07 – 09:13 pace

Run 4 Haiti

2 02 2010

My first run after taking a week off due to my fore foot running experiment was a 5k race in Ormeau Park, Belfast to raise funds for Haiti.

This was my first 5k race so I knew I was on for a personal best. The race started at 11.ooam and i’d registered on line the night before so all I had to do was pick up my number. The race was arranged at quite short notice so a lot of people were just registering on the day.

As I walked up to the start near the tennis courts I got chatting to an older runner – probably mid to late 60’s – and we suddenly heard a 10, 9, 8.. so we upped our pace thinking that we’d missed the start.

When we got there we realized it was just an aerobics instructor warming the runners up and getting people to hold different stretches for 10 seconds at a time. Glad that I hadn’t missed the start, I joined in with the stretching – first time i’d seen that at a race.

As we lined up for the start one of the organizers gave us instructions about the route over the loud haler. I couldn’t hear a word he said so I figured i’d just follow everyone else – it’s not like I was going to be in the lead or anything.

Mary Peters (Northern Ireland’s most famous sporting celebrity) started the race off, and I joined the inevitable shuffle as the field spread out a bit.

The paths were quite slippy so half the time was spent running on the muddy grass verge. As it was only a 5k I thought i’d just try and maintain a fairly fast pace for the whole thing. I didn’t want to push it too far though as this was my first run since my injury, although I did manage to lap a commonwealth gold medalist (ok it was Mary Peters, and she was walking it, and she is in her 70’s) but all in all I enjoyed my first 5k experience and finished in an acceptable 25 minutes.

I did a bit of recording for the podcast at the event as well so hopefully that’ll be up in a week or so.

Podcast #7

20 03 2009

Podcast 7 was posted this morning. The editing process is speeding up a bit now that I know what I’m doing. Phoned the podiatrist yesterday and he suggested booking an appointment with the physio for a deep tissue massage but don’t think I’ll have time before we go on holiday next week.
I think the calf and achillies pain isn’t as bad as I maybe thought it was. So I intend to keep my full miles in as per the training plan.
The 20 mile run in a couple of weeks should really give me a good indication of how I’m going to cope in the marathon.
Looking forward to running in Florida next week. I’ll probably post next weeks podcast early, and then see if there Is any way I can post when I’m in America.

Between the bridges 10k

8 03 2009

Podcast 5 was posted on Friday – a few upload problems with podbean. Haven’t done much running this week till today because after last weeks 16 miler my right calf and achillies have been sore. So on Friday I finally went to see a podiatrist at body and sole in Belfast, he reccomended a temporary in sole to see how it works for me. So I’ve got to call him before we go to America and see if I need a more permanent solution.
This morning I did my first 10 k race – the between the bridges 10k celebrating the re opening of the west link in Belfast. I was a bit concerned about running with the slight injury but I went for a quick test run last night and everything felt ok. I took it fairly easy and finished in 53 minutes which I was happy with and means I can aim to break 50 minutes in my next 10k.
I took a few video clips for another runcast tv episode which I should have up by Tuesday and podcast 6 should be up by Thursday.

Podcast #3

19 02 2009

I uploaded podcast number 3 – looks like Thursday is going to be my usual day for uploading – particularly while i’m doing it weekly. I might go bi-weekly after the marathon.
The run to Moira that I did on the podcast was very dark and I don’t think i’d risk it again in the evening unless I had a head light.
That was the longest run i’ve done so far – 14.5 miles in 2hr 7min. and I was wrecked at the end of it. I’ll maybe have to reduce my pace a bit on the longer runs, this was the first time that my knees ached after a run but the next day I took Ibuprofen and it was really effective.
I’ll post a direct link to the audio on the podcast page later, i’ll have to put a link to the feed at itunes on this page somewhere as well. The podcast is hosted at