Podium Places in Attard 10km and Team Time Trail

Hi Everyone,

Training is going really well at the moment. Thanks to the 20/20 KMS Scheme I am training a lot. At the moment I am training 3 times daily and 1 day rest a week. This means that I am training between 25 to 30hrs of training a week. I am still in the Base phase of my training. No speed work at all. With the results I got in the races I took part recently, I am very surprised but happy because everything is working fine including my nutrition.



On the 12th February, I took part in the Attard 10km. I was not expecting much as I continued training normally. The day before the race at 8.30pm I was still on my turbo trainer doing my session. I started the race trying to keep with the top guys till I could hang on. After 4km I was surprised that I was still in the leading pack. At half way point, I was in 5th place, 50m away from the leaders. Then at 2km to go, I increased the pace a lot and climbed up to 4th and at 1km to go I’ve put out all my energy I had in my body to earn 3rd Place and a new personal best time of 33minutes 50 seconds, just 5 seconds away from winner.



A week after I took part in the Zebbug Cycling 100km Road Race. I tried to go into some breakaways but the main group didn’t let me go. Unfortunately I was not part of the decisive breakaway at 60km to go. My coach Dermot Galea told me not to do anything until half of the race as we had to take the race as a training session. Seeing that I was not part of the breakaway I stayed in the main group working for others and keeping a good pace. Eventually finished with the main group in 12th place



On the 4th March I took part in the Annual Team Time Trial organised by Greens C.C. The Birkirkara St Joseph Team was composed of Rudolph Agius, Steve Chetcuti, Guest Rider Patrick Scicluna and I. Unfortunately I was not on top form as I had gastric flu during the week but fortunately I recovered a bit in time for the race. It was a great race. We were really cycling well and strong against very strong winds. We came 2nd and covered the 40km route at Salina Bay in a time of 58.55. The Greens A team were in a class of their own so the real battle was between us and The Cyclist C.C. for 2nd Place. Few seconds divided us till half way but we put in the highest gear and managed to get what we wanted.



The results were highly positive. I am very happy with my new PB on 10km. I was not expecting that time especially at this stage. I am so happy that managed to run with the top Maltese runners. The Team Time Trail was a great experience. What made it so wonderful was that all of us were cycling in a team for a common goal and not to show who is the strongest from all of us. It was a great pleasure to ride so fast among such friends and also with a good rider of the experience of Patrick Scicluna. Good Effort Guys, we did great. Was a pleasure riding with you!!!

Yours,

Keith

Gozo Training Camp

Hi Everyone

The year 2012 kicked off on a very high note. This year’s A Priority race are all to be held on a hilly course. My coach, Dermot Galea (Malta Triathlon Champion and level 3 British Triathlon Coach), assigned me a 4 day training Camp in Gozo. Following my coaches’ quote “you train for the race”. Gozo was the perfect option!

The first day of the training camp started with a 4.5km swim session at the MFA Ta’Qali pool, with club teammate Barry Farrugia. The session’s main focus was on Muscular Endurance. After we went to Gozo and settled ourselves in a flat at Qbajjar. We had a 50mins hilly run from Qbajjar to Victoria and back in the afternoon, followed by a 1hr Core work session. After the session, Barry had to take his daily treat, “panina bil - jam” with coffee. In the evening we went out for dinner, in a restaurant at Marsalforn.



The second day was the hardest day of the camp. Barry and I had a 4hr Hilly Long Ride. I covered 100km and it was really tough. After an Hour of warm up, we went to Xaghra and covered 10 laps of the Xaghra Circuit. This circuit was used to be part of the cycling championship and for the tour of Malta. I always stayed on the big ring including the Xaghra hill and covered 10l laps in 1hr 45mins at a steady pace.
At this point everything was fine (including the nutrition), however I decided to climb the Qbajjar hill. A very tough hill with instances at 20% and after that climbed the Dwejra hill. During the last 45mins I just had to survive and pray. It was nice to see Chef barry preparing food as I was starving, and not surprised seeing him eating his daily treat. Guess what? … ‘il panina bil-jam’. In the evening had an hour hilly run. My Legs were dead but was pleased that managed to keep my heart rate in the zone. I Ran from Qbajjar to Cittadella and back. A very nice route!



The third day was very difficult due to very bad weather. It was very windy and It was very dangerous to go out. In fact I was very close to be hit straight in the head by 2 pallets. Thank God nothing happened. I still continued the run and just prayed to arrive back to the flat safe. We had a bike session in the afternoon with some spin ups. Barry and I decided to do the session inside. It was a good choice that we had the turbo trainers with us. In the evening we had a hilly long run but coach Galea changed our schedule and we did another core work session due to very bad weather.



The fourth day started with a gentle easy bike session in the morning. Chef Barry cooked some pasta and we packed our stuff to return to Malta. However we had our coach waiting for us at the pool for a 4.2km Endurance Session. The day after I took part in the MAAA Qawra Road Running Race. I classified in 11th Place, in a time of 36.20 for 10.3km. Unofficial time for 10km would be 35.40. It’s a very impressive time considering the amount of training and hills done. It seems that everything is good as planned and the new training system is working.



I would like to thank Coach Dermot for his Kosovo training and advices during the camp, Ms Johanna Calleja for the nutrition plans especially for the one specific for the camp and last but not least a big thanks you to club teammate Barry Farrugia. Really enjoyed training with you mate.

That’s all for now

Yours in Sport

Keith

Bronze Award at the MOC Sports Awards 2011

Hi Everyone,

For the 4th consecutive year, I was nominated for the MOC Sports Awards Gala Night. I was very honoured to be nominated and this nomination gave me the opportunity to meet Olympic Champions Pietro Paola Mennea, Antonio Rossi and Yuri Chechi. On the 7th December, the Malta Olympic Committee organised the annual Gala night to award all those athletes who throughout this season had outstanding results.



I was awarded a BRONZE AWARD. Now my personal recorded improved to 4 Awards (1 GOLD, and 3 BRONZE). I managed to win such an award thanks to the bronze medal achieved in the Triathlon championships of the Small States of Europe in Cyprus Last March. This was my first medal from many to come in these championships. The Gala Night was organised in a very professional way. It was a night to remember because apart from winning the award, I spent it with my fiancée, met these Olympic champions and took the opportunity to take some photos as well



Training is going very well at the moment. I am focusing a lot on getting stronger and building up slowly. I changed completely my training compared to the last few years and now I am seeing the results thanks to my new brother/coach, 10 TIMES MALTA TRIATHLON CHAMPION DERMOT GALEA. I changed completely the way I eat as well. I have a nutrition diet planned according to each training phase and in 6 weeks I managed to lose 3.5kg of weight and at the same time keeping my normal strength constant.



I would like to thank the Malta Olympic Committee for presenting me THE BRONZE AWARD, a big well done for such a successful Gala night and a big thank you for the opportunity to meet great Olympic Champions. Wish you a Happy Christmas and a prosperous New Year

Yours,

Keith

2011 Season Round up

Hi Everyone

2011 Season was not the season I was looking for. It was a season where I had some ups but unfortunately many downs. It was a very unfortunate season health wise. I was sick for very long periods during the season, most of the times in crucial moments before a very important race that hampered my race performance. Looking back I think that since the season started early in January instead of March was the main factor as I did not had a good preseason training. I injured my hamstring before the Sicily - Malta Games last year due to the fact that pushed too much too early in the season after my break and was sick after the games spending 2 months mostly inside to recover than training and building for the new season. This hampered my performance in the National Duathlon Championships by only claiming a 3rd place.



After these championships I had a good build of training but again just before the TCSSE which was my main target of the year, got sick again. I did my best. Was first place till the start of the run but then slipped to third. After talking to my coach, we did some changes in my training by allowing me more recovery. Finally results were coming by claiming top 5 spots in both local cycling and running races, won a couple of races as well and a great performance in the Tour of Malta.

I got sick again just before the first race of the Birkirkara St Joseph Triathlon Series which I still won. After winning this race, I had a good summer of good training. I won the Triathlon Series for the 4th time in my career (a record), managed to go under the hour in Sprint Distance twice, came 2nd in Bedford Triathlon and first in Desford Triathlon in my category both races in the UK. I was in top form for the National Championships but got sick just before the race, and it was hard to defend my title with such a stiff competition and not in a good shape. At least the title remained in the family, which confirms our domination in the sport. After the championship I was 2 weeks sick in bed and had to compete in the Sicily – Malta Games. Sicily was not a great experience being given a controversial stop and go penalty in a drafting race and although still did not completed half of the race I knew that my race was over. I kept on pushing till the end just for the sake to make proud my country as I could



It was a season where I had a lot of challenges. However I learnt a lot during the year. I noticed that the more one gets popular, the more people get jealous. The more you want to excel in the sport, the less help you find sometimes. The more you win, the fewer friends you’ll have. It was so unprofessional when one day I was receiving such hate comments on my face book wall after a particular race from someone who is an educator and a coach. I think it is not a great example to show to students and athletes out there. It is better to accept defeat and just close your mouth and think about the next race. However I am glad that this year turned out this way. I lost some friends who used to help me a lot in the past, but now they are the PAST. This year I noticed who my real friends are, whom I have to listen and whom I have to ignore.



I know that some people were happy seeing me underperforming in the last month. Maybe 2011 was not my year although I still won the Triathlon series and Triathlete of the year award for the 4th time; however I just started training hard but sensible taking care of every detail. I will be back stronger, faster and quicker than these last two years. I am very determined, focused and am looking forward for a successful 2012.

Thanks a lot for following My blog. I try to keep it updated as much as possible.

Yours

Keith

A Sprint Finsh win

Hi Everyone

The first race of the birkirkara st joseph Triathlon Series was one to remember. I went into the race not in the best possible condition as i was very sick in the beginning of race week. I did not train for four days, so my target to go under the hour had to change to try and at least win the race.


(photo courtesy: George Bonnici)

I tried to start the race on a high momentum but from the first strokes in the swim i noticed that i was not that sharp. I tried to hang on with a relay team swimmer but the pace was very fast and since i had a triathlon and not a swim, i settled in my owm pace. I was feelimg strong but noticed that i was not so fast. Covered 750m in 11.30 and i was closly followed by team mate Carl Attard

Carl has a strong bike and a good run, so since am not in shape i thought that the race won't be an easy one to win. On the bike we pushed ourselves to the limit trying to open a gap but no one could make the difference. We both covered 20km just over 30mins and considering it was windy, the time was excellent. Same thing happened in the run. None of us could open a gap so the race had to be decided in a sprint finish.


(photo courtesy: Mariel Sacco)

At this stage of the race, the 2008 championships crossed my mind. I lost that championships in a sprint finish against my brother by a mere 6 seconds. Although i was in a better shape than him i lost the race. So i reduced alot my pace and waited for the right moment. I attacked at 800m to go. Carl responeded immediately but noticed that he was suffering. AT 200M TO GO I gave the last kick and went to win the race in 1.00.39. Only 20seconds away from my personal best

Considering i was not in shape, I am pleased with my performance but a bit dissappointed because i realised that i missed another good chance to go under the hour. I enjoyed doing the race because it was an exciting race till the end with 2 athletes give their utmost till the end based on true sportsmanship. These type of races makes one confirm how nice sports is.


(photo courtesy: Chris Azzopardi)

2 weeks after i particpated in the 2nd race of the National Cycling Championship. A 33km TT around the usual course in Salina. I had another great performance placing 4th in a time of 48.15 keeping an aveerage speed of 41.1km/hr. This is my best ever resut and placing in a Time Trial among the best Time trailist in Malta. Last year my best placing in a TT was 8th so there is a considerable improvement.


(photo courtesy: Mariel Sacco)

That's all for now

Yours

Keith

1st in 17km Agones Individual Time Trial

(Photo courtesy: Mr Warren Muscat)
Hi Everyone

Last Sunday I confirmed my current fine form as I won the 17.1km Time Trail organised by the Agones Sports Club. The Time Trail is the 2nd race of the Agones Sports Series.

I registered the best performance of the day as I covered the 17.1km in 25miniutes 07seconds keeping an average Speed of 41km/hr. Greens Cycling Club duo Fabio Spiteri and Gerald Said finished 2nd and 3rd respectively in 25.50 and 25.52


(Photo courtesy: Mr Warren Muscat

I am very happy with my performance. I felt very strong and very happy of keeping such a high average speed. At the moment I am in a good form and very happy as I am performing in every race I am doing. I am also pleased with the performance of my athlete Karl Cortis who came 2nd in the Mountain Bike Category and now he is 5th in the Agones Series General Classification. Well done mate!!!!

Will keep you updated

Keith

First Victory in a 10km Race

Hi Everyone

On Sunday 29th May I won my first ever 10km running race in the elite category in my home town, Mosta. I was looking for a personal best but with the windy condition is was nearly impossible to set a fast time so I focused on just winning the race

I took the lead from the very first kilometres. After 1km I was joined by other two runners. We remain together until the 5th kilometres were I significantly increased the pace and opened a good advantage which I manage to keep till the end.



I came home first, way in front from my opponents in a time of 36minutes. I am very happy with my performance because thanks to this win Birkirkara St Joseph regained the top spot in a running race and it was simply great coming first in my own home town Before this race,

I achieved another good result in the 2nd race of the National Cycling Championship held in San Martin Circuit. I placed 4th and was only beaten by other 3 cyclists in a sprint finish. I attacked in the beginning of the race and hoped to get other riders with me but was immediately reached by the main group.



Then the main favourites of the race made their move and I attacked with them. I happened to be with Etienne bonello and Maurice Formosa in the lead like the previous race. Clive Ebejer of Melita C.C. was also in the leading group and we worked really well together so that this attack will be successful. The race had to be decided in a sprint finish. Etienne won the race with Maurice 2nd, Clive 3rd and me 4th.

Train Safe

Keith