2011 was the year when Ciarán O'Lionaird from Macroom in Cork showed his true potential. He set multiple personal best times during the year and also made the final of the 1500 metres in the World Championships in Daegu in South Korea last August.
The times below show how much he has improved recently...
Ciarán O'Lionaird's Personal Records (Bests prior to 2011 in brackets)
1500m: Aug. 2, 2011: 3:34.46 Oordegem, Belgium (3:48.36, 2008)
1 Mile: July 8, 2011: 3:57.99 Dublin (4:06.59 OTi, 2008)
3,000m: July 13, 2011: 7:50.71 Naimette-Xhovémont, Belgium (8:04.05 OTi, 2008)
5,000m: July 6, 2011: 13:33.64 Heusden, Belgium (14:07.92, 2008)
10,000m: March 25, 2011: 28:32.30 Stanford, Calif. (no previous mark)
TRAINING
Here's a typical week of O’Lionaird’s training during the Autumn:
Mon...a.m. – 10 miles; p.m. 4 miles ,
Tue...a.m. – Short intervals on grass plus 200m hills ; p.m. – 4 miles plus strength/conditioning
Wed...a.m. – 12 miles steady ; p.m. – 5 miles underwater treadmill
Thurs...a.m. – 10 miles + strides, p.m. – 4 miles plus strength/conditioning
Fri...a.m. – Long intervals on grass ; p.m. – 4 miles easy
Sat...a.m. – 5 miles easy, ; p.m. – 5 miles underwater treadmill plus strength/conditioning
Sun...18 miles with 8 miles at tempo pace
The full article can be seen HERE
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