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Sorry for the lack of posts since Thursday but I twisted ankle on my last run before Achill race and was a little annoyed for a day or two not to mention needing a bit of time to decide where to go from here. Luckily it was only a small twist and I am recovering well. Unfortunately though I feel it is linked to my return to football and I have made the decision to quit playing the sport I love so much, for a while at least. A recurring injury can be incerdibly frustrating and I feel it is time to focus on my racing a little more. I will manage some coaching to keep in touch with football.

As of yesterday I started a new training plan focusing on cycling, running and hopefully fitting some kayaking in somewhere. I intend to increase my endurance while still working on power and speed. This will take discipline, alot of training and hopefully enjoyment too. A fun road ahead.

I started slowly yesterday with a gym session and hit the road today for a reasonably long low intensity cycle . 54km of coastal cycling. I have a link below to the stats. A basic plan is to get some low intensity training in with a long run and a long cycle during week, combining this with strength work in gym. Then a hard session on bike and hill running at the weekends. I will post a more detailed training plan soon. This may help those of you out there interested in new personal records in adventure races and similar events.

I recently started listening to a podcast, which alot of you may of heard of, called running academy. I have a link below but there are some good casts, including one by Matt Fitzgerald on 80/20 training. This is training at low intensity 80 percent of the time and high intensity for 20. I intend on giving this a shot to see how it works. My training to date has not included enough low intensity distance work. If you train at low intensity more of the time it means you can then put everything into those short hard and fast sessions. A theory at least, but I reckon it could be a good one!

http://connect.garmin.com/activity/586846262

http://runneracademy.com/running-podcast/

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