Day 249 (41 to go) 29K Long Run 🏃🏻♂️ A sweltering hot day for a run ☀️😥 Slowed me right down at the end. Local elections are in full flight. Lost count of the number of candidates over the 29K route. But I have to say they look like a capable bunch eager to help 👏🏻 🔗 See link in bio to make a donation #4marathonsformemory #172kin1day #dontforget #dontforgettodonate #couchto172k #doitfordementia #running #marathon #ultramarathon #ultra #longrun #runlong #training #rain #wind #galway #nike #asics #onrunning #dementia #alzheimers #alzheimersawareness #localelections #localelectionsireland #galwaylocalelections #galwaycitylocalelections @finegael @fiannafail @greenparty_ie @sinn_fein @social_democrates @labourparty @peoplebeforeprofit @independentirelandparty
Day 247 (43 to go) 45 min Recovery Run 🏃🏻♂️ The shortest run I’ve done in months. Took to a local forest trail. Lovely evening for it ☀️ 🔗 See link in bio to make a donation #4marathonsformemory #172kin1day #dontforget #dontforgettodonate #couchto172k #doitfordementia #running #marathon #ultramarathon #ultra #longrun #runlong #training #rain #wind #galway #nike #asics #onrunning #dementia #alzheimers #alzheimersawareness @alzsocirl
Day 245 (45 to go) 19K Long Run 🏃🏻♂️ Spending a couple of days in Tipperary, and not knowing the local roads I decided to take to the local hurling pitch (h’up Knockshee!) for this mornings run. In case anyone is wondering, 19K is 35 laps! 🔗 See link in bio to make a donation #Knockshegowna #4marathonsformemory #172kin1day #dontforget #dontforgettodonate #couchto172k #doitfordementia #running #marathon #ultramarathon #ultra #longrun #runlong #training #rain #wind #galway #nike #asics #onrunning #dementia #alzheimers #alzheimersawareness @alzsocirl @ballingarrycommunityinitiative
Day 243 (47 to go) 27K Long Run 🏃🏻♂️ First long run since the 63.3K in Connemara 13 days ago. It was a beautiful morning to do a full loop of the city 🌤️ unusually peaceful for a bank holiday Saturday. Felt strong and relaxed all the way ‘round…fully recovered by all accounts! 🔗 See link in bio to make a donation #4marathonsformemory #172kin1day #dontforget #dontforgettodonate #couchto172k #doitfordementia #running #marathon #ultramarathon #ultra #longrun #runlong #training #rain #wind #galway #nike #asics #onrunning #dementia #alzheimers #alzheimersawareness @alzsocirl
Thank you @snapgalway for kindly sponsoring the printing of posters to promote @4marathonsformemory 🙏🏻 and in the process helping generate more donations for @alzsocirl 💙💚 🔗 See link in bio to make a donation #4marathonsformemory #172kin1day #dontforget #dontforgettodonate #couchto172k #doitfordementia #running #marathon #ultramarathon #ultra #longrun #runlong #training #rain #wind #galway #nike #asics #onrunning #dementia #alzheimers #alzheimersawarenessl
Day 241 (49 to go) ASI Tea Day 🫖 Thanks to everyone who helped and participated in this mornings #teaday2024 🔗 See link in bio to make a donation #4marathonsformemory #172kin1day #dontforget #dontforgettodonate #couchto172k #doitfordementia #running #marathon #ultramarathon #ultra #longrun #runlong #training #rain #wind #galway #nike #asics #onrunning #dementia #alzheimers #alzheimersawareness @alzsocirl
Day 237 (53 to go) Recovery Continues ❤️🩹 This day last week (21 APR 2024), I completed the 63.3K Connemarathon Ultra Marathon (on top of an 86K day the week before). Recovery continues for the next few days while I strategise the final few weeks of heavy training before the magical taper begins 😅 Need to balance peak training with maximum recovery and arrive at Banagher Bridge feeling fresh as can be 💪🏻 🔗 See link in bio to make a donation #4marathonsformemory #172kin1day #dontforget #dontforgettodonate #couchto172k #doitfordementia #running #marathon #ultramarathon #ultra #longrun #runlong #training #rain #wind #galway #nike #asics #onrunning #dementia #alzheimers #alzheimersawareness @alzsocirl
Love this view 🫶🏻, always helps when I’m out running to look around and take in the scenery, definitely helps me pass the KMs away. #strongerthanibelieve #cancercankissmyass #15km #altonaparkrun #halfmarathontraining #running #lovewhereilive #fourhalfmarathonsinoneyear #greatoceanroadhalfmarathon #dontforgettodonate #cancercouncilaustralia
Cinco de Mayo with my guy-os battling Gallos!! 🙏 #luchalibre #prowrestling #cincodemayo #bishopthunderbird #dontforgettodonate #thywillbedone @bnsbrewinganddistilling
Day 223 (67 to go) Full Marathon x 2🏃🏻♂️ Yesterday (12 APR 2024), I set myself the challenge of running a full marathon (42.2K) before work and then again after work. Targeting a total of 84.4K in 1 day. I clocked 84.8K on my watch. However, if you include the 1K I didn’t clock due to forgetting to press start on my watch during marathon 2 🤦🏻♂️ I hit a grand total of 85.8K for the day! As well as the physical challenge, not being able to rest and recover during the day between marathons increased the mental challenge for both runs. Good training. Roll on the Connemarathon Ultra next weekend 💪🏻 🔗 See link in bio to make a donation #4marathonsformemory #172kin1day #dontforget #dontforgettodonate #couchto172k #doitfordementia #running #marathon #ultramarathon #ultra #longrun #runlong #training #rain #wind #galway #nike #asics #onrunning #dementia #alzheimers #alzheimersawareness @alzsocirl
Day 219 (71 to go) 21.1K Run 🏃🏻♂️ Couldn’t face another rainy run, so hit the treadmill @activefitnessgalway for a half-marathon this morning. Gearing up for back-to-back marathons this weekend. Feeling good! 💪🏻 🔗 See link in bio to make a donation #4marathonsformemory #172kin1day #dontforget #dontforgettodonate #couchto172k #doitfordementia #running #marathon #ultramarathon #ultra #longrun #runlong #training #rain #wind #galway #nike #asics #onrunning #dementia #alzheimers #alzheimersawareness @alzsocirl
Day 209 (81 to go) 18K “Easy” Sunday Run 🏃🏻♂️ Ran with the @galwaycityharriers Sunday Morning Run crew this morning. I knew I was in trouble when I saw all the long legs 😧 (I’m the shorty in the middle). Thankfully, a couple of kind hearted veterans slowed their pace in order to keep me company at the back of the pack 🙏🏻 Averaged 5’25” over the 18.6K. Now, time for some chocolate…Happy Easter everyone! 🐣 🔗 See link in bio to make a donation #easter #easterrun #galwaycityharriers #4marathonsformemory #172kin1day #dontforget #dontforgettodonate #couchto172k #doitfordementia #running #marathon #ultramarathon #ultra #longrun #runlong #training #rain #wind #galway #nike #asics #onrunning #dementia #alzheimers #alzheimersawareness @alzsocirl
Day 206 (84 to go) Stretching and Resistance 🧘🏻♂️ Recovery week continues…behind the scenes, don’t forget to stretch folks 😉 🔗 See link in bio to make a donation #4marathonsformemory #172kin1day #dontforget #dontforgettodonate #couchto172k #doitfordementia #running #marathon #ultramarathon #ultra #longrun #runlong #training #rain #wind #galway #nike #asics #onrunning #dementia #alzheimers #alzheimersawareness @alzsocirl @sporcks.sc @activefitnessgalway
Day 195 (95 to go) Training Week 28 - 121.2K Week 3 for this 4 week block. The first 4 days of the week were spent in Boston and the jet lag hit home during my weekend long runs. But got them done 👊🏻 Here’s how it went down: Monday - 11.86K Tuesday - 11.51K Wednesday Morning - 5.35K Wednesday Evening - 17.23K Saturday - 42.23K Sunday - 33.01K Saturday & Sundays back-to-back long runs totalled 75.24K in 24 hours. Roll on week 4 💪🏻 …peak week for this block! 🔗 See link in bio to make a donation #4marathonsformemory #172kin1day #dontforget #dontforgettodonate #couchto172k #doitfordementia #running #marathon #ultramarathon #ultra #longrun #runlong #training #rain #wind #galway #nike #asics #onrunning #dementia #alzheimers #alzheimersawareness @alzsocirl
Day 188 (102 to go) Training Week 27 - 115.3K Week 2 for this 4 week block. Definitely benefited from last week’s recovery week. This was more weekly kilometres than last blocks peak week but felt so much easier. Here’s how it went down: Tuesday - 21.85K Thursday - 20.43K Saturday - 43.01K Sunday - 30.00K Saturday & Sundays back-to-back long runs totalled 73.01K in under 24 hours. Roll on week 3 💪🏻 …most of which will take place in Boston 🇺🇸 🔗 See link in bio to make a donation #4marathonsformemory #172kin1day #dontforget #dontforgettodonate #couchto172k #doitfordementia #running #marathon #ultramarathon #ultra #longrun #runlong #training #rain #wind #galway #nike #asics #onrunning #dementia #alzheimers #alzheimersawareness @alzsocirl
Now you know! For more information visit @alzsocirl 🔗 See link in bio to make a donation #4marathonsformemory #172kin1day #dontforget #dontforgettodonate #couchto172k #doitfordementia #running #marathon #ultramarathon #ultra #longrun #runlong #training #rain #wind #galway #nike #asics #onrunning #dementia #alzheimers #alzheimersawareness
📣 Friendly Reminder: The 'Step Into Success' Work Boot Drive is Still Going Strong! 📣 There's still time to make your contribution! Every pair of work boots, every donation, brings someone a step closer to their success. 🚀👢 Whether it's donating work boots or contributing online, your support makes a real difference in the lives of individuals eager to enter the workforce. Don't miss out on the chance to be a part of this incredible initiative. 👉 Visit our website https://www.americanworkforcegroup.net/step-into-success/ keep the momentum going and make an even bigger impact together! #StepIntoSuccess #DontForgetToDonate #CommunitySupport #EveryPairCounts Let's
📣 Friendly Reminder: The 'Step Into Success' Work Boot Drive is Still Going Strong! 📣 There's still time to make your contribution! Every pair of work boots, every donation, brings someone a step closer to their success. 🚀👢 Whether it's donating work boots or contributing online, your support makes a real difference in the lives of individuals eager to enter the workforce. Don't miss out on the chance to be a part of this incredible initiative. 👉 Visit our website https://www.americanworkforcegroup.net/step-into-success/ keep the momentum going and make an even bigger impact together! #StepIntoSuccess #DontForgetToDonate #CommunitySupport #EveryPairCounts Let's
📣 Friendly Reminder: The 'Step Into Success' Work Boot Drive is Still Going Strong! 📣 There's still time to make your contribution! Every pair of work boots, every donation, brings someone a step closer to their success. 🚀👢 Whether it's donating work boots or contributing online, your support makes a real difference in the lives of individuals eager to enter the workforce. Don't miss out on the chance to be a part of this incredible initiative. 👉 Visit our website https://www.americanworkforcegroup.net/step-into-success/ keep the momentum going and make an even bigger impact together! #StepIntoSuccess #DontForgetToDonate #CommunitySupport #EveryPairCounts Let's
Day 174 (116 to go) Training Week 25 - 114.2K Peak week for this 4 week block. A tough week weather wise - a mixed bag of wind, rain, hail, sun and the cold! 😖 Here’s how it went down: Tuesday - 21.2K Thursday - 21.8K Saturday - 42.2K Sunday - 29K Saturday & Sundays back-to-back long runs totalled 71.2K in under 24 hours. Next week is week 1 of a new block, meaning it’s recovery week - can’t wait! 🧘🏻♂️ 🔗 See link in bio to make a donation #4marathonsformemory #172kin1day #dontforget #dontforgettodonate #couchto172k #doitfordementia #running #marathon #ultramarathon #ultra #longrun #runlong #training #rain #wind #galway #nike #asics #onrunning #dementia #alzheimers #alzheimersawareness @alzsocirl
Now you know! For more information visit @alzsocirl #4marathonsformemory #172kin1day #dontforget #dontforgettodonate #couchto172k #doitfordementia @alzsocirl
Day 167 (123 to go) 25K Long Run 🏃🏻♂️ The second instalment of my weekend back-to-back long runs - totalling 67.2K in <24 hours. I’m tired 😂 🔗 See link in bio to make a donation #4marathonsformemory #172kin1day #dontforget #dontforgettodonate #couchto172k #doitfordementia @alzsocirl
Day 166 (124 to go) 42.2K Long Run 🏃🏻♂️ Rain. Rain. And more rain. Felt like I was running underwater for most of this evening. I ran from east Galway City to Furbo Beach (and back), and what should have been a beautiful view out on to Galway Bay was just a white wall of cloud. Nowhere to look but straight ahead or down at my (wet) feet. But it’s done and in the bag 👍🏻 I’ve been practising intra-fuelling over the past few weeks. Eating ‘meals’ mid-run as well as the usual gels/snacking. I wouldn’t normally need to eat food during these distances but I will need to eat during the 172K run. The body needs to get used to redirecting blood flow from the muscles to the digestive system. Otherwise my body will just reject the food on the day, or worse it will just sit there causing cramps without being digested for energy. Pizza seems to be working well, but I’ll experiment with a few more options over the coming months. On wards to Long Run Part 2 tomorrow morning to complete 65K+ within 24 hours 💪🏻 🔗 See link in bio to make a donation #4marathonsformemory #172kin1day #dontforget #dontforgettodonate #couchto172k #doitfordementia @alzsocirl
Day 164 (126 to go) 20K Training Run 🏃🏻♂️ Started off this morning easy for the first 5K then upped the pace ever so slightly, because honestly I was getting impatient with the slower paces 😂 Didn’t set any records but it was nice to stretch the legs a small bit. I’ll be back to a snails pace this weekend for my back-to-back long runs 🐌 …building miles and time on my feet 👣 🔗 See link in bio to make a donation #4marathonsformemory #172kin1day #dontforget #dontforgettodonate #couchto172k #doitfordementia @alzsocirl
Day 162 (128 to go) 21.1K Easy Run 🏃🏻♂️ Last Sundays long run has become today’s easy run…what??? 😂 No speed bumps on this mornings run, just another half marathon taken nice and easy. I ran a section of the route I’ll be taking on 20th June - from Renmore, through Eyre Square, out the Newcastle Road and on towards Moycullen (and back). A half marathon in total, that section being a quarter marathon or 1/16 of what I’ll run on the day. No bother 😎 🔗 See link in bio to make a donation #4marathonsformemory #172kin1day #dontforget #dontforgettodonate #couchto172k #doitfordementia @alzsocirl
Now you know! For more information visit @alzsocirl #4marathonsformemory #172kin1day #dontforget #dontforgettodonate #couchto172k #doitfordementia @alzsocirl
Day 160 (130 to go) 21.1K Easy Long Run 🏃🏻♂️ Part 2 of my weekend back-to-back long runs. Went for a half marathon to compliment last nights full marathon. Again, I kept it super slow and easy, trying to keep my pace around the 7’00” mark. Completed it within 23 hours of starting yesterday’s marathon - so that’s a total of 63.3K for the 24 hours. I’ll be trying to increase the length of my second long runs over the next couple of months - and I may switch to time on my feet as opposed to distance 🤔 Looking forward to tomorrow…rest day! 😊 🔗 See link in bio to make a donation #4marathonsformemory #172kin1day #dontforget #dontforgettodonate #couchto172k #doitfordementia @alzsocirl
Day 159 (131 to go) 42.2K Easy Long Run 🏃🏻♂️ 42.2K…full marathon distance…my slowest marathon time to date and I couldn’t be happier! The idea this evening was to run a marathon as slow and comfortable as I could. I set my watch to warn me when I ran faster than 6’30” pace - my target being ~7’00” and it proved harder to maintain than I could ever have thought. And the reason for this slower pace? For the remainder of my training I have to increase my mileage over 24 hours. So I need to start doing back-to-back long runs. A faster marathon pace takes longer to recover from than a more moderate pace making back-to-back long runs more prone to causing injury. The plan tomorrow morning is to run another long run, for as long as I can. I felt really comfortable this evening. Experienced very little fatigue for most of the marathon. Although the slower pace means you spend longer on your feet and 5 hours on your feet is never easy, so the pains started to kick in during the last 5K. Roll on long run #✌️ tomorrow. 🔗 See link in bio to make a donation #4marathonsformemory #172kin1day #dontforget #dontforgettodonate #couchto172k #doitfordementia @alzsocirl
Now you know! For more information visit @alzsocirl #4marathonsformemory #172kin1day #dontforget #dontforgettodonate #couchto172k #doitfordementia @alzsocirl
Day 157 (133 to go) 60 minute Easy Run 🏃🏻♂️ Took to the treadmill for a 60 minute easy (very easy) run. Objective this morning was to just take it nice and slow, and keep the heart rate low - and also to run a simple sweat rate test. Added an extended stretch session before and after. Feeling good for this weekends long runs! 🔗 See link in bio to make a donation #4marathonsformemory #172kin1day #dontforget #dontforgettodonate #couchto172k #doitfordementia @alzsocirl
Sharing this story again for anyone dealing with the same dilemma and feelings of guilt. The Hardest Day… For some time all the health care professionals, from public health nurse to consultant geriatrician, were advising that Dad be moved to a nursing home facility, as his increasing care needs surpassed what we could provide at home. So began a frantic search for nursing home accommodation that lasted months. Phone call after phone call. Visit after visit. We were on every waiting list in the county. It seemed impossible, until finally we got the call that a space had become available for our Dad. It looked like the hardest part was over. Then came that cold day in early November, 2023. The hardest day. The heart-wrenching day we moved our Dad from his loving home filled with memories to a confusing, unfamiliar and lonely place. Nothing prepares you for the devastating feelings of guilt, betrayal and loss. The feeling that you were dethroning the head of your family into a situation he never wanted nor deserved. The shame that we just weren’t able to meet his needs as he had always done for us. We were letting him down. Thankfully, with organisations like the Alzheimer Society of Ireland there is guidance available that can help move you through these times. I signed up for one of their Family Carer Training Courses and the knowledge shared by both tutor and fellow participants was invaluable. I still have days where I wonder did we make the right decision for Dad. These feelings never truly go away. But, the truth is we did make the right decision - it just wasn’t an easy one to make. #4marathonsformemory #172kin1day #dontforget #dontforgettodonate #couchto172k #doitfordementia @alzsocirl
Day 156 (134 to go) 15K Training Run 🏃🏻♂️ It was just me and the road sweep on the streets of Galway early this morning. I did 15K - not sure what the road sweep did! 🔗 See link in bio to make a donation #4marathonsformemory #172kin1day #dontforget #dontforgettodonate #couchto172k #doitfordementia @alzsocirl
Day 149 (141 to go) 10K Easy Run 🏃🏻♂️ Recovery Week: A leisurely run through the immaculate grounds of @citywest.campus 😃 …in the absolute pouring rain 😖 🔗 See link in bio to make a donation #4marathonsformemory #172kin1day #dontforget #dontforgettodonate #couchto172k #doitfordementia @alzsocirl
Day 148 (142 to go) 5K Training Run 🏃🏻♂️ Took to the trails of Citywest this morning for the first workout of my recovery week. It was a bit icy out ❄️ but managed to stay upright. Everything still feels good, bar a lil niggle in my right knee. Took it extra slow for the first kilometre and it just disappeared. Have to say I’m having an amazing run of luck regarding injuries. Hope I haven’t jinxed it now 🫣 🔗 See link in bio to make a donation #4marathonsformemory #172kin1day #dontforget #dontforgettodonate #couchto172k #doitfordementia @alzsocirl
Now you know! For more information visit @alzassociation #4marathonsformemory #172kin1day #dontforget #dontforgettodonate #couchto172k #doitfordementia @alzsocirl
Day 144 (146 to go) 54K Long Run 🏃🏻♂️ I hit the half-way point of my training and capped it off with a 54K long run…on a treadmill. I have to say running a long run on a treadmill has its positives, like no traffic or curbs to negotiate. But, once things got really tough in the second half of my run, it became completely mentally draining 😩 Very hard to motivate yourself to keep putting one foot in front of the other when you’re not actually going anywhere. And then there’s the accuracy - I have a hard time believing I only covered a distance of 54K during that 6.5 hours, and my average pace definitely felt almost a minute faster the whole time. Leading me to think I may have actually run beyond my 54K target this morning 🫤 Glad to have experienced a long distance treadmill run, but I’m pretty sure I won’t ever be doing it again 😂 🔗 See link in bio to make a donation #4marathonsformemory #172kin1day #dontforget #dontforgettodonate #couchto172k #doitfordementia @alzsocirl
Day 142 (148 to go) Speed & Legs Workout 💪🏻 Hit the treadmill for an interval session, increasing the tempo for each interval - followed by an easy legs strength workout. Interval Session • 400m Slow • 400m Fast • 400m Slow • 400m Fast Fast • 400m Slow • 400m Fast Fast Fast • 400m Slow • 400m Fast Fast Fast Fast • 400m Slow • 400m Fast Fast Fast Fast Fast • 400m Slow Easy Legs Strength Workout • Barbell Squats • Single Leg Press • Hip Thrusts • Floating Heel Isometric Lunge Holds • Cossack Squats • Calf Raises 🔗 See link in bio to make a donation #4marathonsformemory #172kin1day #dontforget #dontforgettodonate #couchto172k #doitfordementia @alzsocirl
Day 141 (149 to go) 13K Easy Run 🏃🏻♂️ An easy run in harsh conditions jostling Storm Jocelyn. Done ✔️ 🔗 See link in bio to make a donation #stormjocelyn #4marathonsformemory #172kin1day #dontforget #dontforgettodonate #couchto172k #doitfordementia @alzsocirl
Now you know! For more information visit @alzsocirl #4marathonsformemory #172kin1day #dontforget #dontforgettodonate #couchto172k #doitfordementia
One of my favourite childhood memories is that of my Dad waking me up on All-Ireland Sunday 1987 with surprise tickets to the hurling final. We caught the train from Galway, weaved through the crowds in Dublin and took our place on the old Hogan Stand! My mother had made a giant Galway flag, and I remember Dad waving it fanatically every time Galway scored. What I didn’t appreciate at the time was he did all that for me, as he is a very proud Tipp man and even prouder Tipperary hurling supporter. Galway beat Kilkenny that day - the first of 2 in-a-row - it was a great day! Sadly, Dad no longer holds memories like these. But we’ll never forget the dad he was and the fighter he remains to be. On the 20th June 2024 I will be running 172km, the lenght of County Galway, for my Dad who is living with dementia. 🔗 See link in bio to make a donation #4marathonsformemory #172kin1day #dontforget #dontforgettodonate #couchto172k #doitfordementia #running #marathon #ultramarathon #ultra #longrun #runlong #training #rain #wind #galway #nike #asics #onrunning #dementia #alzheimers #alzheimersawareness @alzsocirl #galwaygaa #tipperarygaa #gaa #allireland
Day 128 (162 to go) Speed Workout 🏃🏻♂️ A warmup, followed by 800 metres hard with 400 metre breaks repeated 5 times, then a cool-down…6.5K in total. Admittedly, not my fastest speed session (only hitting between 4:45-5:15 pace), but it definitely dusted off the Christmas cobwebs. Full body strength workout to follow tomorrow morning 💪🏻 🔗 See link in bio to make a donation #4marathonsformemory #172kin1day #dontforget #dontforgettodonate #couchto172k #doitfordementia @alzsocirl
The Season of Giving Luncheon is tomorrow! Thank you to our sponsors who are making this special event possible. We are looking forward to raising money for Greenbriar Elementary. #dontforgettodonate
Day 98 (192 to go) 11K Training Run 🏃🏻♂️ Felt very tight setting out tonight, particularly in the calves. Loosened up with about 3K to go and was flying along at that stage. All in all a fairly pleasant and enjoyable run ☺️ Another rest day tomorrow then I’ll be running beyond full marathon distance on Wednesday night 😩 …43K is the target 🎯👊🏻 🔗 See link in bio to make a donation #4marathonsformemory #172kin1day #dontforget #dontforgettodonate #couchto172k #doitfordementia @alzsocirl
Day 94 (196 to go) 11K Training Run 🏃🏻♂️ The boots are well and truly back on. After a week off I ran an easy 5K yesterday and another 11K this morning. Felt like the break did me good. Prepping now for 39K tomorrow morning 👊🏻 🔗 See link in bio to make a donation #4marathonsformemory #172kin1day #dontforget #dontforgettodonate #couchto172k #doitfordementia @alzsocirl
Day 84 (206 to go) Easy Run 😊 Hanging my boots up this week - figuratively speaking that is! I’ll be taking a break from training for 7 days. No long runs, no strength and conditioning. That’s not to say I won’t be running. Just running what I feel like, if and when I feel like it - maybe I won’t at all! Sometimes you need to take a step back in preparation for taking steps forward. I’ve a big few weeks leading into Christmas where I’ll be running well beyond marathon distance in my long runs, so now is a good time to give my body (and mind) a rest. 🔗 See link in bio to make a donation #4marathonsformemory #172kin1day #dontforget #dontforgettodonate #couchto172k #doitfordementia @alzsocirl
Day 78 (212 to go) 10K Training Run 🏃🏻♂️ All set for peak week (of this 4 week block)! 💪🏻 🔗 See link in bio to make a donation #4marathonsformemory #172kin1day #dontforget #dontforgettodonate #couchto172k #doitfordementia @alzsocirl
Day 73 (217 to go) Full Body Strength Workout 🏋🏻♂️ No muscle left unworked this morning! 💪🏻👊🏻 Rest day tomorrow 🎉 then 32K Saturday morning 🙌🏻 #4marathonsformemory #172kin1day #dontforget #dontforgettodonate #couchto172k #doitfordementia @alzsocirl
Day 72 (218 to go) Speed & Leg Workout 🏃🏻♂️🏋🏻♂️ Felt strong and easy this morning ☺️ The work just might be starting to pay off🤞🏻 #trusttheprocess 🙏🏻 #4marathonsformemory #172kin1day #dontforget #dontforgettodonate #couchto172k #doitfordementia @alzsocirl
Day 67 (223 to go) Full Body Workout 🏋🏻♂️ 2 hours. Done ✔️ Bring on tomorrow mornings 29K 👊🏻 #4marathonsformemory #172kin1day #dontforget #dontforgettodonate #couchto172k #doitfordementia @alzsocirl
Day 65 (225 to go) Speed & Leg Day Speed workout on the treadmill followed by a leg workout… 🏃🏻♂️ My speed workout was a basic 3 mins slow / 3 mins fast x 4 - with a 3 min cooldown ☺️ 🦵🏻 For leg day I included as many single/spilt leg movements as I could, isolating one leg. Sounds obvious, but when you run your using one leg at a time - otherwise you’d be hopping 😂 I’ve marked the single/split leg movements below with an * • Barbell Squats • Single Leg Press* • Hip Thrusts • Floating Heel Isometric Lunge Holds* • Cossack Squats* • Drop Split Squat* • Cyclist Goblet Squats • Calf Raises • Split Stance RDL* #4marathonsformemory #172kin1day #dontforget #dontforgettodonate #couchto172k #doitfordementia @alzsocirl
Day 64 (226 to go) 8K Training Run 🏃🏻♂️ A very enjoyable easy 8K. Feeling refreshed after last weeks down week. But, I’ve the daunting prospect of a 29K run this weekend which I’m not sure I’m ready for 😂 #4marathonsformemory #172kin1day #dontforget #dontforgettodonate #couchto172k #doitfordementia @alzsocirl
Day 61 (229 to go) 16K Long Run 🏃🏻♂️ I’m on an easy week and today was a shortish long run, so I decided to include a rolling hill workout on the treadmill with some steep inclines. When I’m running through Connemara during marathons 3 and 4 there will be plenty of hills to get over and gully’s to get out of, so introducing hill work is essential ⛰️💪🏻 Long runs on a treadmill are mentally draining at the best of times but the hills finished me off. Definitely wasn’t an easy run and wasn’t expecting to feel so tired. But it’s done ✔️ #4marathonsformemory #172kin1day #dontforget #dontforgettodonate #couchto172k #doitfordementia @alzsocirl
Day 57 (233 to go) 8K Training Run 🏃🏻♂️ This morning’s mist made my run extra spooky 👻🎃 I could only see 50m ahead 🫣 …Put an extra pep in my step! Oíche Shamhna shona daoibh go léir! #4marathonsformemory #172kin1day #dontforget #dontforgettodonate #couchto172k #doitfordementia @alzsocirl
Day 52 (238 to go) Full Body Workout 🏋🏻♂️ Worked the upper body and core followed by a full leg day 😰 Done ✔️ Tomorrow is rest day 🧘🏻♂️ #4marathonsformemory #172kin1day #dontforget #dontforgettodonate #couchto172k #doitfordementia @alzsocirl @activefitnessgalway
Day 51 (239 to go) Speed & Leg Day 🏃🏻♂️🦵🏻 Started my morning off with a 60s interval speed session followed by my usual leg day workout (minus the single leg press as that machine was being hogged all morning and I couldn’t be bothered improvising 🙄) …definitely needed the towel this morning 😥 🏃🏻♂️ 60s Intervals: 5 min Warm Up to start 60 secs @ 5K Pace (×4) ~70% Effort (4’45”) 60 secs @ 10K Pace (×4) ~60% Effort (5’15”) 60 secs @ Mile Pace (×4) ~90% Effort (4’15”) Recovery of 60 secs after each interval except for final interval at 5K Pace and 10K Pace... 2 min recovery after each of those. 🦵🏻 Followed by the legs: 1. Barbell Squats 2. Hip Thrusts 3. Floating Heel Isometric Lunge Holds 4. Cossack Squats 5. Drop Split Squat 6. Cyclist Goblet Squats 7. Calf Raises 8. Split Stance RDL #4marathonsformemory #172kin1day #dontforget #dontforgettodonate #couchto172k #doitfordementia @alzsocirl
Day 50 (240 to go) 8K Training Run 🏃🏻♂️ Beautiful autumn evening for a run 🍁☀️ My trusty @nike Air Zoom Pegasus 39 are racking up some amount of kilometres but still going strong 💪🏻 #4marathonsformemory #172kin1day #dontforget #dontforgettodonate #couchto172k #doitfordementia @nikerunning @alzsocirl
Day 48 (242 to go) Full Body Workout 🏋🏻♂️ Sunday morning and the gym is my temple 🙏🏻🙈😂 #4marathonsformemory #172kin1day #dontforget #dontforgettodonate #couchto172k #doitfordementia @alzsocirl
Day 47 (243 to go) 7K Recovery Run 🏃🏻♂️ Chilled this morning on the treadmill. Took it nice and handy. Slowed everything down: breathing, heart rate, pace 🧘🏻♂️ #4marathonsformemory #172kin1day #dontforget #dontforgettodonate #couchto172k #doitfordementia @alzsocirl
Day 44 (246 to go) Speed Session 🏃🏻♂️ AND Leg Day 🦵🏻😝 Decided to see if I could add my leg day workout immediately after my speed session, which would allow for an extra rest day in the week. Took my @optimumnutrition_ie pre-workout and hit the gym. It actually worked out great. Felt really fresh and loose after the run. Upped the weights with no issues. I would highly recommend…although I might reassess in 2 days time! ☹️ 🏃🏻♂️ Ran 27 mins as below: 3 mins warm-up 3 mins @ 50% effort 3 mins @ 20% effort 3 mins @ 60% effort 3 mins @ 20% effort 3 mins @ 70% effort 3 mins @ 20% effort 3 mins @ 60% effort 3 mins cool-down 🦵🏻 Followed by the legs: 1. Barbell Squats 2. Single Leg Press 3. Hip Thrusts 4. Floating Heel Isometric Lunge Holds 5. Cossack Squats 6. Drop Split Squat 7. Cyclist Goblet Squats 8. Calf Raises 9. Split Stance RDL #4marathonsformemory #172kin1day #dontforget #dontforgettodonate #couchto172k #doitfordementia @alzsocirl
💚When it’s hat day at school, the kiddo INSISTS on snagging your @stjude hat, then says she needs a photo shoot with her pups…the answer is ALWAYS yes!💚 #stjude #hatday #shegetsit #dontforgettodonate 💚 #linkinbio
Day 43 (247 to go) 7K Training Run 🏃🏻♂️ The mornings are getting a bit nippy 🥶 so decided to don the running leggings this morning for a bit of comfort. Best get used to running in the dark too for the next 4+ months 🌙 …at least it’ll be good prep for the nighttime portion of my big run! #4marathonsformemory #172kin1day #dontforget #dontforgettodonate #couchto172k #doitfordementia @alzsocirl
Day 38 (252 to go) Full Body Strength Workout 🏋🏻♂️ Went with low reps, but with increased weights and an increased variety and number of movements 💪🏻😖👍🏻 Developing a strange love/hate relationship with the Cossack Squat 😒 P.S. THANK YOU @muireannwhitee for cheerleading me this morning on my way to the gym 😁 3 sets x 5 reps - Heavyish Loads: 1. Dumbbell Curls 2. Seated Arnold Twist Press 3. Hammer Curl 4. Standing Shoulder Press 5. Cable V-Bar Push-Downs 6. Cable High Chest Fly 7. Cable Low Chest Fly 8. Russian Twists 9. Plank with Movement 10. Barbell Squats 11. Single Leg Press 12. Hip Thrusts 13. Floating Heel Isometric Lunge Holds 14. Cossack Squats 15. Drop Split Squat 16. Cyclist Goblet Squats 17. Calf Raises 18. Split Stance RDL #4marathonsformemory #172kin1day #dontforget #dontforgettodonate #couchto172k #doitfordementia @alzsocirl
Day 37 (253 to go) Speeeeed Workout 🏃🏻♂️ Mixed it up a bit tonight with a fartlek workout. After a slow warmup I upped the pace to ~80% effort then back down to ~20% effort. I repeated this 6 times until I hit 30 mins. Fartlek comes from the Swedish ‘fart’ 🫢 meaning speed/pace and ‘lek’ meaning play - so speed play. #4marathonsformemory #172kin1day #dontforget #dontforgettodonate #couchto172k #doitfordementia @alzsocirl
When people ask me what chemo felt like #tnbcthriver #breastcancerawareness #chemo #wearitpink #itgetsbetter #dontforgettodonate
Day 36 (254 to go) Leg Day 🦵🏻 Week 1 of another 4 week block, so back to heavy weights 😩 Sure what else would I be doing on a miserable Tuesday evening 🌧️ #4marathonsformemory #172kin1day #dontforget #dontforgettodonate #couchto172k #doitfordementia @alzsocirl
Day 32 (258 to go) Long Run 🏃🏻♂️ Was feeling a little under the weather, so opted for the gym this morning to do my 10K easy, step-back-week, long run! #4marathonsformemory #172kin1day #dontforget #dontforgettodonate #couchto172k #doitfordementia @alzsocirl
Day 30 (260 to go) Speed Workout ✔️ What I had intended to be an easy Tempo/Interval run turned out to be as tough as ever - really could have done with a towel this morning 🤦🏻♂️ Added a mobility workout afterwards to finish. 5 mins Tempo Intervals x 7… 1. 7’30” pace x 5 mins 2. 6’30” pace x 5 mins 3. 5’00” pace x 5 mins 4. 4’30” pace x 5 mins 5. 5’00” pace x 5 mins 6. 6’30” pace x 5 mins 7. 7’30” pace x 5 mins #4marathonsformemory #172kin1day #dontforget #dontforgettodonate #couchto172k #doitfordementia @alzsocirl
Day 28 (262 to go) Leg Day🦵🏻 Step back week, so reduced the weights and intensity this morning. It was actually quite a pleasant leg day! 😃👍🏻 1. Barbell Squats 2. Single Leg Press 3. Hip Thrusts 4. Floating Heel Isometric Lunge Holds 5. Cossack Squats 6. Drop Split Squat 7. Cyclist Goblet Squats 8. Calf Raises 9. Split Stance RDL #4marathonsformemory #172kin1day #dontforget #dontforgettodonate #couchto172k #doitfordementia @alzsocirl
We had an amazing customer appreciation day and successful fall food drive for @stpaulsfoodbank Huge thank you to our customers and community members who came out and donated! Over 750lbs of food and over $1K in cash donations were collected for those in need! Special thanks to the volunteers, #pickeringfire and @trevornicollerealestategroup for your help and support in making this event successful! #pickeringproud #thankyouforyoursupport #collectingforthoseinneed #fooddrive #dontforgettodonate
Day 23 (267 to go) Speed work 🏃🏻♂️ Another storm ⚠️ meant I was back to the treadmill for a 3 mins x 3 interval session. I needed the towel tonight! 🥵 5 mins warmup @ 7'30" 3 mins @ 4'00" 3 mins @ 7'30” 3 mins @ 4'00" 3 mins @ 7'30” 3 mins @ 4'00" 5 mins cooldown @ 7'30” #4marathonsformemory #172kin1day #dontforget #dontforgettodonate #couchto172k #doitfordementia @alzsocirl
Day 21 (269 to go) - Leg Day🦵🏻 Build week 4 of 4…more mileage and heavier weights. Legs were feeling it this morning - lots of huffing and puffing 😤 Really looking forward to next week’s ‘down week’ 😄 #4marathonsformemory #172kin1day #dontforget #dontforgettodonate #couchto172k #doitfordementia @alzsocirl
Day 17 (273 to go) - Full Body Workout 🏋🏻♂️ Done ✔️ That’s all I can say today 🥵 #4marathonsformemory #172kin1day #dontforget #dontforgettodonate #couchto172k #doitfordementia @alzsocirl