Back to winning ways

Hi Everyone

Finally the first win of the season arrived. After a poor performance at the national Duathlon Championships due to sickness, I am back on winning ways. I won the first race of the Birkirkara St Joseph Triathlon Series, a series I won for 5 times in my career.  This year I focused a lot on running and had very good performances placing among the top 3 runners. For me that was like a win but coming first is a different feeling. It was not easy for me psychologically to be back on the start line so soon after such a performance in the duathlon but I was determined to prove that I am still on top.

The Triathlon was held at Kalkara Bay. Since it was a different route I did most of my sessions at race venue. I tackled mostly the bike as it was very technical and with false flats parts. It’s a route that it does not suit my characteristics, however if I trained a lot on it I could make the difference. I started the swim at a very fast pace. I took the lead after the first buoy together with my brother/coach Dermot. I was first out of the water covering the 750m in 11minutes 20seconds.

On the bike, I tried to push and put some gap between my brother and I but Dermot was strong so I settled in a good pace. Both my brother and I kept a constant pace. The route was very difficult so I tried to save my legs for the run as it will determine the winner of the race. I covered the 20km in 33minutes registering the third best bike split.

After the bike to run transition I immediately went into the lead. My legs were fresh and I noticed that Dermot was suffering a bit so I pushed a lot. I opened a good gap. In the turnaround there were no marshals and I did not turn until someone told me to turn back because I was going in a completely wrong way. Most of my advantage build was reduced. I kept calm and pushed again to win the race 20seconds in front of my brother and a minute in front of the 3^rd athlete.

I am happy that I am back to winning ways. I trained a lot for this victory and after a win I feel that all the training I am doing is worth it. Now my next commitment is next Friday were I will be on the start line for the European Triathlon Championships which are going to be held in Alanya Turkey were am looking for a positive result and a strong performance. I would like to thank my sponsors GARMIN MALTA, STARBENE SHOP of Mosta and BBB for their constant support.

That’s all for Now

Yours in Sports

Keith

Bad day ruins title defence

Hi Everyone,

On the 18^th May I participated in the national Duathlon Championships. I was looking forward to this race as I was really determined to defend my title. I trained hard for it. In fact my training was very encouraging. After coming back from my honey moon, I had 7 weeks of training to prepare for the race. They were hard 7 weeks and in these 2 weeks I participated in 2 races.

The first race was on the 21^st April. I participated in the last race on the MAAA 10km road running league. I was expecting much from this race as I was still in the third week of pure training. However I had a great result covering the distance in 34.30 coming 4^th overall and 3^rd Maltese. The 2^nd race was the Malta 113km Half Ironman. I did only the 90km segment. Our team was composed of Steve chetcuti swimmer and David Agius Lia the runner.  I was happy that we came first in the relay team competition. My performance was good, however due to inexperience in doing such a long time trail I didn’t paced it well and the last 30km were very painful. I covered the 90min in 2hrs 29mins with an average speed of 36km/hr.

The Duathlon was held at the Zebbug by pass and it consisted of 8.5km run, 38km bike and 4.25km run. I started at a very fast pace. I was leading the race together with another athlete. I was feeling good and confident. However when I started the bike I had a shock. I started suffering from cramps immediately in the first lap. I started to worry as it was a bad sign. I was still leading the race but I could not make the difference. The cramps continued to increase and I could nt push. The wind got stronger and stronger by time and this didn’t help. Pushing with cramps was devastating for my legs as then they got tired and slipped to second place. At that point I noticed I lost the title

In the second run I still kept on pushing to get the lost ground however cramps increased and at one point I stopped walking and then continued to jog as much as I could till the finish line just to finish it race. At one point I was going to stop as I could not run fast with all those cramps and it was very frustrating. I finished the race in 4^th Place. I was very disappointed with this performance. I was not expecting such results. The cramps ruined my race and even on the bike I was not that strong as I was last year

After the race I talked to my coach and we discovered several factors that all together led to such a result. We think that I got dehydrated before the race because maybe I took a bit more coffee that usual as I was feeling a bit nervous before the race and this results in severe cramps.  Another factor was that it was a very bad weather with strong winds and I rarely perform well in such conditions, and the fact that I didn’t like the route as I never performed well on it was another factor.

We looked a bit on the training and we think that since the training was not targeted on this race specifically is another factor as we have other targets in mind. Training is focused on drafting races for international races so the bike intensity was decreased and since this year we focused a lot on running because of the half marathon the cycling intensity was decreased a lot compared to previous years. It is not a matter of fitness or not training well as after the race I did a performance test and the results clearly shows that I am in the best shape of my life as I registered a personal best in it. We now did some arrangement in the training and in the nutrition in order to avoid such a result again.

All the above factors altogether led to such a performance and this means that it was not meant to be. I am still very disappointed as I wanted to win but after a great season like last year a bad trace had to come. Now I am back to training. Am feeling well and am looking forward for the next races to be back on winning ways. I would like to that my sponsors, GARMIN MALTA, STARBENE SHOP of Mosta, and BBB for their support. A big thanks to my wife Elizabeth because she held my a lot during this difficult period after the race in order to pick up myself and get back stronger

That’s all for now

Yours in Sport

Keith

3rd MLT and a New PB in Malta Half Marathon

Hi Everyone

Yesterday I took part in the Malta Half Marathon. My target was to finish among the top 3 Maltese and set a time around 1hr 15mins. I was so looking forward for this years half Marathon as i wanted to do a great performance. In fact I peaked and trained specifically for this race.

After very encouraging results in the mdina spinola and in local 10km road races battling with the Maltese top runners setting new personal bests I was very confident. Unfortunately i did not had a good week leading up to the race as i was a bit sick and was not sleeping well. I knew something was wrong. I was sweating a lot during the night even the night before the race. That means that I had temperature. 

Although sick i wanted to do a good performance at least. On Race Day I noticed that there was the possibility to come first Maltese. I went with the leading pack however they were a bit faster so i settled in my own pace. Felt running well and relaxed. An athlete from ragusa caught me and kept on with him. I was first maltese at the moment and was surprised actually. I was hoping to hang on because i knew my body was not responding as usual although i was running well.

I was feeling well but when we reached bieb il bombi my legs all of a sudden felt heavy. I started to have cramps and legs got heavier and heavier. I was struggling.I looked back and noticed that the two maltese behind me were gaining ground. I did everything i could do to hang on but at 1.5km to go the two Maltese caught me and finished 3rd Maltese in 1.15.16, a new personal best by 4mins

Target achieved but pity i was sick because i think i could have come 1st Maltese. After the race i went home in bed with 101 temperature. Now i know that to finish 1st maltese can be achieved and i know i can go faster than 1.15. Now will have a period of recovery and focus on other important stuff as in three weeks time i am getting married. The last month was a bit stressful as i had to train for the race, prepare the wedding and arrange the new house so maybe got sick due to the accumulation of stress. After the honeymoon will be back training harder than ever to achieve my targets set for the rest of the year

I would like to thank my Coach, 10 times Malta Triathlon Champion Dermot Galea for his training, nutritionist Johanna Calleja, my parents, my club Birkirkara St Joseph, my sponsors Garmin Malta, Starbene Shop of Mosta and BBB for their constant support. I would like to say a big thank you to my wife to be so so so soon Elizabeth Galea for here believe in my abilties and here help especially in the last month which was very stressful for both of us. Without you i would not have achieved my target even if i was not in the best possible shape. Thanks qalbi xxx

Yours in Sport

Keith

Close to Top Form

Hi Everyone Training is now at the final stages before the half marathon. January was a bit tough regarding training. I kept on training three times a day with a specific focus on running but still keeping my fitness in swimming and cycling. On the 27th January I took part in the 4th race of the MAAA Road running League. It was a 10km at Taqali. I was really looking forward for this race as it was close to my home town, and it was my debut in an official race as a Garmin sponsored athlete. The representative of Garmin Malta was at the race venue so I was aiming for a strong performance.

                                                       

 As usual I went in the leading pack trying to stay among the top runners as much as I could do. After 2km I was part of a group of four fighting for third place. The pace was really fast for the first stages of the race. In fact I did the first 5km in 16.17 which is my personal best on a 5km by 8seconds. We started too fast and was worried that the second half of the race was going to be difficult for me. In fact I lost contact from the group as they increased the pace. I settled in my own pace and trying to keep a good technique and keeping the runners in front of me in sight The last 2km were very difficult as they were all false flat and it was headwind till the end. I knew I was close for a personal best so I kept digging in till the end. I really gave everything I’ve got and it was worth it as I managed a new personal best time of 33.48, an improvement by a mere 1 second. I was really happy also with my position, 6th overall and 4th Maltese. I am getting closer and closer to the best Maltese runners.

                       

After this race I had two hard weeks of training with the classic Attard 10km Road Race at the end. I was not expecting much from it as I was a bit tired with training but I really like this race so I want to perform well as much as I could. As the race started I went immediately in the leading pack. The pace was rather slow at the beginning, everyone was looking at each other waiting who is going in front and set the pace. I went in front but I just kept a steady pace. Did not want to kill myself and since we started slow I did not bother for another personal best and I preferred to play my cards well in case there was the possibility to win the race. The leading pack was composed of 5 runners. After 4km we ended up only 3 fighting for the race. After 5km the Polish professional triathlete went in front and started running like mad. The pace increased drastically and I really pushed to stay with the group until at 2km to go I lost contact. The Polish guy kept on running well. The guy in second place lost also contact. I kept on pushing trying to catch up the lost ground and grabbing second place. Covering the last kilometre in 2.59 was not enough to finish the race in 3rd place and 2nd Maltese just 12 seconds away from the win and in an unexpected personal best time of 33.42.

                                             

I am very pleased with my performances in both race, 2 personal best in 2 weeks. This was a good showing as a new Garmin sponsored athlete. Now all is set for the half marathon in 2 weeks’ time. These last two weeks will be just taper training and hopefully will get the result I’ve been working for

That’s all for know Yours in Sports. Keith

Medcomms LTD Sponsorship

Hi Everyone GREAT NEWS. Medcomms Limted , the local Garmin distributors are my new sponsors. A statement issued by the local representative of Medcomms LTD, states that they welcome this sponsorship where I will be representing them both in local and international events. Medcomms LTD will keep me updated with any triathlete watch Garmin release and also with marketing materials that will help me during his training workout. I am very happy with this agreement and am very looking forward to compete with Garmin fitness products in the forthcoming races.I would like to thank Medcomms LTD for showing such confidence in my abilities and I promise to represent Garmin in the best possible way.

Recently I took part in the Bugibba 10km, the third race of the MAAA Road running league. I took this race as part of my weekly training. I started the race trying to keep up with the best runners. After 3km I was part of a group of 3 . I tried my best to keep up with them but legs were not that sharp. After 5km i was in 5th place, but a mellieha runner was approaching fast. Managed to defend my place as at 2km to go I increased the pace as was feeling legs much better to finish the race in 35minutes 30seconds.

I am pleased with my race. It was very windy so the time is good and finishing 5th and 4th Maltese among the top runners is a bonus for me. Training is going well at the moment. Am training hard but sensible in order to be in a good shape for the Malta Half Marathon. Thanks for following my blog. Yours in Sports Keith.

Fantastic Performances in Mdina Spinola and fleur de lys Running Races

Hi Everyone, On the 2nd December I was awarded an MOC Bronze Award for the fourth consecutive time and the fifth consecutive MOC award in my career. I am very proud to have been awarded such a prestige award after all the hard work done throughout 2012 which without doubt is the most successful year of my career. I was awarded this Bronze award by the MOC thanks to victories in the European Championships in Israel and the Olympic Distance Triathlons in Cyprus and San Vito lo Capo in Sicily. Training has been going really well. After the National Championships my coach decreased my training to 2 sessions a day to recover properly after such an intensive season. It important to recover physically but it is also important to recover mentally in order to be back in shape and eager to train intensive again. I took a month recovery and in the first week of November I started training again with a target in my mind, The Malta Half Marathon.

All the training done till now is paying off as I managed a very good 3rd place in the Fleur de lys 10km Race with a good time of 34minutes 18seconds, just 30 seconds away from my personal best. It was a very well organized race which I really enjoyed to race. There were athletes who were doing the 5km race with us. I was keeping with the guys who were doing the 5km and was a little bit confused as I thought I started fast but was feeling comfortable so I kept on with this pace. After the first lap I was third and I tried to decrease my disadvantage from the 2nd placed runner but did not have that change of speed required so I kept running to the limit till the finish to register a good time and consolidate my third place.

Before this race I did two 5km races of the MAAA Running League as part of my half marathon training. In the first race I finished 5th in a personal best time of 16.24 and in the second one I finished 8th with a good time of 16.40. After the 10km I participated in the annual Mdina Spinola 17km Race. I was very looking forward to it and was aiming for a good result. I started fast with the top two runners, Vinenzo Scuro and Jonathan Balzan. I tried to stay with them but they were at another level. I slowed down the pace in order to recover and to find someone to pace with. Mark Herrera and Richard Chetcuti caught me and stayed with them. Richard increased the pace and went behind him. Mark Herrera could not keep up the pace and Richard and I kept on pushing together fighting for third.

At Sliema front I as feeling a bit the tiredness and Richard increased the pace again but this time I could not keep up with him. I kept focused and noticed that gap between us was little. Going to Spinola was all head wind and this did not helped, however I kept on pushing trying to get Richard. In the end Richard beat me by 17seconds and finished the race 4th overall and 3rd Maltese in a personal best time of 59minutes 7 seconds. An improvement by 3minutes 30seconds I am very happy that I achieved a podium spot in the 10km race because it was organised by the club I race for, BIRKIRKARA ST JOSEPH S.C and am very pleased with my performance in the mdina Spinola because I managed to achieved my target, that to run the course under the hour and finish top 3 among the Maltese runners to end such a successful year with a fantastic performance.

I would like to thanks my parent for their constant support, my brother/coach Dermot Galea for his great training schedule and advices and also Nutritionist Johanna Calleja for her plans, my fiancée’s parent s for supporting me as well but most of all I want to thank to the most important person of my life, my wife to be Elizabeth for always being there for me. I would not have achieved all the success this year without her. Thanks xxxxxx I would like to take the opportunity to wish everyone a happy Christmas and a prosperous New Year 2013. Yours in Sports Keith

The Champion.... The Best!!!!

Hi Everyone, Finally season is over and I managed to end the season on a high note. I am the New Malta Triathlon Champion for the second time in my career. I trained very hard for these championships taking care of every detail. I trained 3 times a day with a total of 30hrs a week and managing that training is no joke. It was not the first time that I fainted after a hard session because I went over my limits but I was ready to give everything I’ve got. I wanted to win the championships at all costs, no matter what. However I was not happy with only a win. I wanted to win with a big margin to show my Dominance in the sport and to show as well that at the moment I am THE BEST Maltese Triathlete. I was a bit excited and a bit nervous before the race. I always have those mixed feelings and emotions before the championships that makes me more nervous however thanks to the support of my fiancée, I calmed down and was thinking more positive. The training leading to the race has been excellent. I improved my times in all the three disciplines so everything was showing that I had to do a great performance. Weather was ideal for a strong performance. I was feeling good the morning of the race and was waiting impatiently for the start.

I started the swim at a very fast pace. I was immediately on the lead. I knew that I was swimming well so I just pushed and pushed. I was feeling strange being alone in the lead at one point because usually I have someone to push with, however I kept on pushing. Out of the water I had a lead of over two minutes on my rivals. After a good transition, I went on to tackle the 40km at a strong pace. My legs were responding really well. I noticed that I will be having a strong bike. My brother/coach Dermot was giving me updates of my times each lap. My advantage was increasing and this gave me more energy to put more effort. During the last to laps the wind was increasing. I was on target to break my brother’s 2001 course record so I slowed down a bit to reserve some extra energy for the run. By the end of the bike my advantage was over 5 minutes.

I was alone on the run; I knew I had the championship safe in my hands. The only target I had was to beat the course record. It was going to be a bit difficult to maintain a good speed alone but I managed to keep strong all the way. Thank god there was a bit of a wind because if not, it would have been a very hot run. When I was approaching the finish line I was really pushing a lot to break the record. My parents, my brother and my fiancée all shouting like mad to push and thanks god I managed to do so breaking my brother’s record by over 2 minutes.

Finally I achieved my target I had been training hard for. I am overjoyed. I managed to become for the 2nd time in my career Malta Triathlon Champion with a course record. I managed to beat my rivals by over 7 minutes and managed to stay unbeaten throughout the whole season and rounded a successful season with an amazing win. Now a short break and during this break will start thinking for the next season. I love the October championships because thanks to this race I started triathlon. I remember way back in 1998 when my brother won his first championship, I promised to myself that I one day this championships will be mine so every time I win this race, I always remember the first steps I did in the sport and how long time passed since then I would like to thank my parents for their support and patience, my brother coach Dermot for his training and suitable advices, Nutritionist Johanna Calleja for her nutritional Plans, my fiancée’s parents for their support, my club Birkirkara St Joseph, the Malta Triathlon Association, the KMS for the opportunity of the 20/20 Elite Scheme and my sponsors which are Starbene shop of Mosta and BBB Bike parts.

I would like to say a BIG THANK YOU to the most important person in my life, my fiancée Elizabeth Galea. Soon Elizabeth will be my wife in the near future. I feel very lucky that I met such a wonderful person with such a nice character. Elizabeth has been fundamental to me this season. Her support was simply great. She came to see me in every single race even abroad, she has a lot of patience with me as she always cook for me what I have in my nutrition plan, sometimes we don’t go out because of training or because am so tired to go out, she makes m company for very long hours when I have indoor training in my gym / garage. She is simply unique. I would like to tell her that I love her so so so much and I can’t wait to spend the rest of our lives together. TI AMO ELI XXXXXX