Work has gone a bit nuts in the last couple of weeks as we enter the busiest time of our year and I think that’s what’s been affecting the sleep. I’m taking it home with me at night and not switching the head off. I then spend the whole night unable to sleep, I’m tossing and turning getting increasingly wound up at the lack sleep, the fact that I’m supposed to be up early to train, that I’m not resting and in a vicious circle I get more and more wound up. I’d probably be better just getting up and reading a book for an hour then going back to sleep when I’m less distracted and more relaxed.


Monday 23 Off training 

Myself and Ais were on the road for a couple of days following the Ras, the 8 day international bike race that’s the highlight of the Irish road racing scene. We had a team racing for the first time and it added a whole new level of excitement as we had riders up the road in breakaways and fighting for places in a number of the competitions within the race including the climbers jersey and the county riders competition which is for the best overall amateur (the Ras is a pro/am race)

In the end we won the team prize, took second in the climbers competition (ironically with Mc Crystal the biggest rider on the team) and had two in the top 5 of the county riders.

I wrote a piece about the race and in particular Bryan Mc Crystal’s epic performances here


Tuesday 24 1:05 (1)

Run 1:05 13.5k

We set out to do 1km repeats and I set off and cruised through the first two in just over 4 minutes. On the jog recovery Ais commented that maybe I should go a little harder (her polite way of telling me to get my arse in gear)

So I picked up the pace and was still comfortable doing just under 4 min/kilometre pace. Ais suggested I go harder again and on the fourth I pushed hard from the start and I was surprised to do it in just over 3:30 for the kilometre. I went on to do the next 4 intervals at around 3:40 pace and by the end was finding it tough but I was very happy with the session.

If you like the numbers, here are the kilometre splits.

4:11, 4:04, 3:56, 3:31, 3:39, 3:40, 3:41, 3:49


Wednesday 25 :40 (1)

S&C :40 John Belton

We moved our usual S&C session from Monday because of the Ras and did it Wednesday instead. I had said to John that I was finding the last couple of weeks getting much more manageable (I wouldn’t say easy but certainly less challenging than it had been at the start) it’s always risky to tell the coach that you’re finding their work easy (they are likely to flatten you with the next session) John however was good and worked out a progression of the last couple of months workouts. I’ll get some video of the sort of stuff we do there over the next few weeks.

Sleep 6 hours very poor & disturbed.


Thursday 26 2:10 55k (1)

Bike 2:10 seated big gear flat/rolling road

Sleep 4 hours very poor


Friday 27 1:00 (1)

Run 1:00 10k easy

Sleep 11 hours
Work has gone a bit nuts in the last couple of weeks as we enter the busiest time of our year and I think that’s what’s been affecting the sleep. I’m taking it home with me at night and not switching the head off. I then spend the whole night unable to sleep, I’m tossing and turning getting increasingly wound up at the lack sleep, the fact that I’m supposed to be up early to train, that I’m not resting and in a vicious circle I get more and more wound up. I’d probably be better just getting up and reading a book for an hour then going back to sleep when I’m less distracted and more relaxed.

I’m a poor sleeper as a rule and it doesn’t take much to disturb me so I sleep with ear plugs, an eye mask and don’t eat anything sugary or drink coffee late in the day, both things that I’ve found really affect my sleep quality. I’m normally pretty good at drawing boundaries between work and home so this doesn’t happen but sometimes it just bleeds over. I then have to get very disciplined and as soon as I leave work I start to focus on something else and when I get home I switch off the phone and stay off social media which for me is just another part of work. It probably doesn’t help much working three late shifts a week and having to decompress very quickly so I can get an early night but that’s the downside of taking the mornings off to train. There’s a cost for everything I guess.

The other side of the sleep and work thing is that my head gets switched off training. Motivation drops because I’m tired and I feel like I should be in work more. I then have to fight with myself to continue to get the sessions in. When this happens I try to just get enough done that I’m not losing fitness and still taking at least small steps forward. The target at the moment is just one session a day and I’m either aiming for short sharp quality like Tuesday’s run or Wednesday’s bike or just an easy hours jog like this morning which was more to clear the head than having any real training benefit.


Saturday 28 :50 (1)

Run :50 10k inc Parkrun 5k 19:12

Splits 3:45, 3:43, 3:46, 3:58, 3:53

Sleep was a bit better but still feeling tired.


Sunday 29 1:45 (1)

Run 1:45 17.5k easy run


Weekly Total 7:30 (6)

Swim 0:00

Bike 2:10 55k (1) 

Run 4:40 51k (4)

S&C :40 (1)


Monthly accumulated 70:20 (41)

Swim 7:40 23600m (6)

Bike 35:50 855k (11)

Run 25:00 274k (21)

S&C 2:10 (3)

No swimming at all this week is very poor. I know I’ve been slacking off lately with the swims leaning more towards my preferred of the sports, biking and running. I’ll try to be good in future.

I have written a report examining how 5 of the most successful Irish Ironman triathletes have qualified for Kona an incredible 29 times. You can access it free here.

You can read a little about us how we got into Ironman and how I went from smoker to Kona here

Please feel free to share this article.

Rob