1st in Dingli 10km

Hi Everyone

The Malta Half Marathon is getting closer and to continue improve my form with the aim to reach my peak for the big day, I participated in the 2^nd edition of the Dingli 10km organised by the Savio Athletic Club. We had to face a very challenging hilly course around Dingli with both start and finish at Savio Collage. There were some strong winds around the course which did not made things easier. 

I made my intentions clear right from the start as I went into lead settling a very fast pace. I was closely followed by my friend and National Polish AG 25-29 Triathlon Champion Piotr Yanuchefski. After 2km Yanuchefski could not keep on with my pace leaving me leading the race alone. Seeing myself in the lead of the race, I decided to continue to push to increase my lead

I was very surprised that my legs were very strong since I had a very tough week of training. It was very tough when running through the cliffs due to the strong winds but was happy that my legs were responding well and could keep up with a good place. I knew that I was going to beat the course record and managed to do so as I went on to win the race in a course record time of 35.08 beating the previous record by more than 6 minutes.

I am very pleased with my performance. I am very happy with my second win of the season and also with the time as it was a very hilly route and the wind was very strong especially when running through the Dingli Cliffs.  I am happy with my current form and am very looking forward for the forthcoming Malta Half Marathon in 2 weeks’ time. A very big well done to my friend Piotr Yanuchefski for placing third posting a strong time of 38.58 and also to my athlete Annetto Schembri for posting a new personal best time on such a difficult course

I would like to thank my brother/coach Dermot Galea, my swimmnig coach Cataloin Stan, my parents and my wife's parents, my masseaur, Owen Attard, my sponsors Garmin Malta, BBB Bike Parts Malta, Jaycee Malta, Challange Malta Marathon and Starbene 24/7, my club Birkirkara St Joseph, the Malta Triathlon Federation, the Kunsill Malti Ghall - isport and the Maltese Olympic Committee for the continuous support. 

Most of all a big thanks goes to my super wife Elizabeth for coming to support me again. Her presence at each and ever race and support is fundamental for me to give my best in every race. Thanks a lot to everyone, this win is also yours.

That’s all for know.

Yours in Sports.

Keith

Great start for 2015: First win of the season and Podium places in Road Running League Races

Hi Everyone

It’s been a long time since my last post. Well, I have been very busy as usual with training. After 2 months of just pure training building for this season, 2015 started on a very good note. November and December were focused on base training with the aim to strengthen my body and to get a lot of mileage in my legs as one of my main targets of this year is the Malta Half Marathon. During these two months I participated in 2 running races which were part of my training schedule so I was not rested well. I did the first stage of the Malta RELAY Challenge Marathon were I placed 3^rd overall and managed to cover the 11.195 in 39minutes. On the 13^th December I did the fleur de lys 5km organised by my club, Birkirkara St Joseph. Unfortunately I was sick for a whole week before the race but still decided to do it to support my club. In the end managed solid 4^th place in 16.50.

As I said before, 2015 started really well. On the 3^rd January I took part in the third race of the MAAA Road Running League which was held in Bugibba on a 5km loop to be repeated twice. I started fast from the word go, trying to hang on as much as I could with Malta’s top long distance runner Andrew Grech. After I realised that I opened a good gap on the group behind me I settled in my own place. It was very windy and it was hard to keep a good pace in a force 8 wind but in the end I managed to finish the race in 2^nd place in a time of 34.30

2 weeks after, I took part in the first race of the Multisport Season which was a sprint Duathlon, organised by Agones SFC at Half Safi. Weather was not that ideal as well as it was windy and the roads were a bit slippery due to some showers before the start of the race. The race was drafting so I knew it was a bit tricky. I went into the lead from the word go trying to get some advantage. I went into T1 with a 20seconds lead. On the bike I pushed more to increase my lead but, my team mate Steve Chetucti and Agones’s Fabio Spiteri were working together to catch me. Since I had a very small lead, I decided to slow down and we formed a group of three leading the race.

Seeing that I was the fastest runner in the group and that nobody was going to catch us, I decided to rest my legs for the final run. Few metres before the end of the bike I attacked as hard as I could which surprised both of my rivals and entered in T2 first. Thanks to a fast transition, I opened a good gap and continued to push in the last run to increase the lead and went on to win my first race of the season

A week after the Duathlon I took part in the fourth race of the MAAA Road Running League which was held at taqali. I used the same tactic as the previous 10km race, but my legs were tired due to the heavy training of the previous days. I was part of a group of five runners. Charlie Cilia of Agones made his move after 4km and I went with him. We were pacing really well and managed to open a good gap from the group behind us. At 1km to go Mark Herrera was fast approaching and was undecided if resting for the sprint finish for second place or continue pushing. Since Herrera had a very good sprint I decided to keep on pushing as I did not want to end up 4^th. I opened a small gap on Cilia and opened my sprint at 150m to go however it was not fast enough as Cilia passed me in the last 50m and finished 3^rd in 34.02

I am very pleased with my performance in all races. Since my main focus is the Malta Half Marathon, I could not rest for every single race so I raced with very tired legs. In the Duathlon I am pleased that my attack worked as it gave me the win and happy that I managed to win the race although am focusing more on running than on multisport events. The results I achieved in both 10km are better than expected which means that I am on the right track. At the moment I am third in the general classification of the Road Running League. I am still in contention for 2^nd place. If I came 2^nd at Taqali would have been much easier to get 2^nd place but now we will see what happens in the last race of the league in April.

I would like to thank my brother coach Dermot Galea, my swimming coach Catalin Stan, my masseur Owen Attard, my parents and my wife’s parents, my sponsors Garmin Malta, Jaycee Malta, BBB Bike Parts Malta, Malta Challenge Marathon and Starbene 24/7, my club Birkirakara St Joseph, the Malta Triathlon Federation, the Maltese Olympic committee and the Malta Sports Council for the constant support. Most of all would like to thank my wife Elizabeth for coming to support me in every single race even though she was very sick. Here support is very important to me and am lucky to have her as my wife.

That’s all for now,

Yours in Sports

Keith

Positive results in recent running races

Hi Everyone,

After winning my 4^th National title I had to extend my season for a month due to several running races. Since next year will be focusing a bit on running races, I had to do these races as they were part of the MAAA Road Running League. It was hard to race all these races as the National Triathlon Championships took a lot from my body. Normally after the championships I take a short break as it will be the last race of the season and my body literally stops as I will be feeling all the tiredness accumulated over the year

A week after the championship I took part in the first race of the MAAA Road Running League. It was a 5km road race at Siggiewi. The weather was very humid and I was feeling still tired. I did a mistake from the beginning as I started too fast. I went out with the top runners right from the start as I want to post a fast time. At one point I was third but at 2km to go my legs could not keep the pace. I was passed by 2 other runners. I tried to stay with them but I could not push more. In the end I finish in a good 5^th place and 4^th Maltese with a time of 16.46

A week later I was on the starting line of the Qawra 10km organised by Mellieha AC and Garmin Malta. This time I tried to pace the race better. I was feeling better than last race but still my legs were not 100%. I was battling for 2^nd place for most of the race until 3km to go my legs were again without energy. I fought with myself to keep up with the other 2 runners but my legs simply could not push more. In the end I finish in a good 4^th place in 34.48

Shortly after this race I was on the starting line of the University 5km Ring Road Race organised by the University Sports Club with the proceeds going to Malta Hospice Movement. I felt the need to support this race as my brother’s wife was part fo the organisation team and it’s good to help others who are in need. I was not looking for a great race as this race was 2 hours after the 10km. I went out fast to settle the pace. I noticed that the others were suffering to keep up with me so after 1km, I decided to attack and do my own race. Funnily enough I felt really good and strong. I was increasing my advantage with every stride. Although I was feeling the efforts of the 10km, I was still strong to push to the limit as usual. I won the race in a course record time of 16.45 with my brother coming 2^nd in 17.23. After the race we both participated in the University 5km Ring Road Race Relay as part of the DGtri A Team composed by the athletes coached my brother. We won the race to make them 13 wins for me in this season

A week later I was on the starting line of the 2^nd race of the MAAA Road Running League which was a 5km at Maqluba. Before the race I was very sick as I had a very bad cough and my body was in severe pain after the efforts of 3 races in one day. My coach and I decided to have  few days off and do very light training in order to recover for the race. Luckily I was fully recovered for the race. I went out leading the race with two other runners. We set up a very fast pace. I did everything I could to stay with them. I managed to do so and I was feeling so well that at 2km to go, I made my move and attacked but did not managed to open a gap. At 1km to go the other 2 made their move. Their change of speed was awesome. I tried to stay with them but they were too fast. I finished the race in a great 3^rd place in a personal best time of 16.13

I am very pleased with these performances especially the last 5km runs were I posted very fast times. I was surprised that I managed to do a personal best in the last race and I am happy that I always placed in the top positions among the top Maltese runners. It was a good ending to a great season and a great way to go on a deserved break where now I can have some quality time with my wife.

I would like to thank first of all my wife Elizabeth for coming to support me for all these races, my brother/coach Dermot Galea, my swimming coach Catalin Stan, my parents and my wife’s parents for the support they give me in every single race, my masseur Owen Attard, my sponsors Garmin Malta, BBB Bike Parts Malta, Starbene Sports Nutrition, Malta Challenge Marathon, Jaycee Malta, the Malta Triathlon Federation, my club Birkirkara St Joseph, my Kunsill Malti ghall- isport and the Maltese Olympic Committee for their constant support.

That’s all for now

Yours in Sports

Keith

Malta Champion for the 4th time

Hi Everyone

The Triathlon Calendar came to an end on Sunday 12th October with the Grand Final, The National Triathlon Championship, the most important race of the year. I trained hard for this race during the last summer. The training I had to do through was so demanding that in my life I never trained so hard before. At one point I was training close to 35 hours a week and training this amount of hours in the heat we had was very hard but I was determined to end the season with some great performances

I started the swim as usual going immediately in front and trying to open a gap. I knew it was going to be a bit more difficult as there were no relay team swimmers to push with so I had to do all by myself. I was feeling strong and was swimming really well. I decided to push as much as I could in the swim to open a good gap on my nearest rivals whom were going to give me some tough time. I completed the 1.5km swim in a good time of 21.29

We had to run a lot to go to transition area. I really sprinted to T1 and change as fast as I could as I wanted to gain more seconds. I started the bike immediately at a fast pace in order to get immediately in the pace. It was a complete different route from the usual coast road at the aharax tal mellieha. I lapped a lot on the race course during this summer as the course did not suited my characteristic so I knew what pace I had to go in order to leave some energy for the bike. I was keeping an average of 37.5km/hr which was the pace I settled to keep before. At 15km to go I was starting feeling a bit tired. I was feeling the energy I had before and my rivals started closing the gap. I kept calm and kept on with my pace till T2

As I started the run, I was not feeling that energetic as I wished. I don’t know why but I was feeling my legs tired. However I was running a respectable pace and tried to keep up with it. It was very hot and the humid conditions were killing me. I think that is why I was feeling a bit without energy. I tried to hydrate myself and concentrate on my pace. I noticed that I was gaining ground again on my nearest opponents. To try and push myself more and forgot the tiredness I had in my legs I used the backmarkers as an aim to run faster.

In the end I managed to win my 4^th National Triathlon Title. I won the race in 2.06.01 with the fastest run of the day of 37.38. It was a hard and a very tough race and the humid conditions did not helped me. I pushed so much and fought with myself in order to push more that soon after the race I was not feeling so well as my blood pressure went low. This race is so special for me as it was after the 1998 championship that I decided to start triathlon and winning the race that I love most for the 4^th time is simply amazing. It was a great season for me winning the Triathlon titile for the 4^th time, the Duathlon title for the 2^nd time, the Aquathlon title, the BSJ Series title for the 7^th time, the triathlete of the year award for the 6^th time (equalled my brother’s all time record) and represented Malta at the Commonwealth Games.

All this was only thanks to my brother/coach Dermot Galea who is a great honour for me to follow the footsteps of the best ever Maltese Triathlete, my swimming coach Catalin Stan whom under his guidance we improved my swimming a lot, my parents and my wife’s parents for the support they give me in every single race, my masseur Owen Attard, my sponsors Garmin Malta, BBB Bike Parts Malta, Starbene Sports Nutrition, Malta Challenge Marathon, Jaycee Malta, the Malta Triathlon Federation, my club Birkirkara St Joseph, my Kunsill Malti ghall- isport and the Maltese Olympic Committee for all the support they gave me throughout the whole season.

Most of all I would like to thank my number 1 supporter, my wife Elizabeth. She is the only person who knows what I have been through this summer. She was by my side during the heavy training I had to do though. At one point I was training 35hrs a week and sometimes I was training even if my body was knackered but I was so determined to win the last races of the season with some great performances that I wanted to go through that pain. I managed to do all the session I had thanks to my wife who was by my side helping me in everything. Thanks a lot my love, love you so much. Without you I am lost. You are the Adrian I always wished to have. Love you my “Adrian”.

Thanks a lot for Now

Yours in Sports

Keith

7th Heaven

Hi Everyone,

The season is coming to an end soon and we are now in the final races of the 2014 Triathlon calendar. Last Sunday I was on the starting line of the last race of the Birkirkara St Joseph Triathlon Series. My intention was to have a solid result and try to post the fastest splits in all the disciplines and trying to win the fourth race out of four races of the series.

The weather was much better than last time although there was the chance of rain during the race. I started the 750m swim as usual setting a fast pace trying to keep up with the relay team swimmers. At one point both swimmers were going off direction and so I decided to keep on swimming on my own. Soon after they noticed their mistake and joined me. We kept on pushing a relatively fast pace to come out of the water in 10.37. It was a very good time considering that the water was very choppy

After a not so good transition I started the 20km bike segment at a very strong pace. I wanted the fast bike split today and at the same time hoping that my legs will be able to run fast after the bike. Although I had a comfortable lead at the start of the bike, I pushed hard and still managed to extend my lead. I covered the 20km in 32.53 which was the best bike split of the day which I am very pleased of as it was the first time this year I had the best bike split.

In the 5km run I tried to go faster, trying to increase my lead. I managed to do so as I noticed that my gap was increasing in the first two laps. In the last lap of three I could not go faster as my legs were feeling the previous efforts. Still managed the best run of the day in 18.42 to win the 10th race of the season in 1.03.30 which is a new personal best on the course with a non - wetsuit swim

Seeing my performance, one could say that I had an easy and perfect race but there is always room for improvement. I know I can run faster because in training I am doing fast times and I have to improve my transitions as I need to be faster. In triathlon every second counts. Still I  m pleased with my performance and that I won the Birkirkara St Joseph Triathlon Series for a record of seven times in my career

I would like to thank my coach Dermot Galea, my swimming coach Catalin Stan, my parents, my wife’s parents, my sponsors Garmin Malta, BBB Bike Parts Malta, Jaycee Malta, Challenge Malta Maraton and Starbene Shop of Mosta, my masseur Owen Attard, my club Birkirkara St Joseph, the Malta Triathlon Federation, the Maltese Sports Council and the Maltese Olympic Committee for their constant support

I would like to thank the club Birkirkara St Joseph and all its helpers for once again organizing a successful and professional series. We know that this year we had to change venue due to the work in progress at Salina. I can imagine the hassle that club and everyone involved had to go through in order to give us not only the usual standard but a better one than these last few years even if we had to race on a different route. THANKS A LOT BSJ……

That’s all for know

Thanks for following my blog. I really appreciate

Yours in Sports, 

KEITH

3 out of 3

Hi Everyone

After winning the National Aquathlon Championships, 4 days later I was on the starting line of the third race of the Birkirkara St Joseph Triathlon Series. The Race was going to be tough as the weather was very humid and it will obviously hamper the level of performance of an athlete. Conscious about this fact I was drinking lots of fluids 2 days before the race

I started the 750m Swim at a very fast pace trying to catch up with a swimmer who was part of a relay team. I was feeling strong. I was pushing but at the same time my stroke was very relaxed. I knew I was going to post a good time. I managed a personal best time of 10.50. I was very pleased as all those kilometres going up and down at the MFA Taqali pool were worth it.

Going on the bike, I did not hammer the first hill as I wanted to save my legs as I knew the run was going to be tough with the heat. I was feeling great and I was increasing my pace each lap, thus my lead was increasing s well. Unfortunately I encountered 3 incidents with cars during the bike were I had to slow down a bit. I managed to post the 2^nd fastest bike of the day of 33.17, 8 seconds away from the fastest split.

Coming from the bike, I started the run at a steady pace as I knew it was going to be a tough 5km due to the high humidity. After I settled the pace, I was running well but at one point I slowed down in the 3^rd km. I was feeling so hot however I managed to pick up the pace for the last 2km. I managed to set the fastest 5km run of the day of 18.45 to finish in a personal best time on the course (without wetsuit swim) of 1.04.17

I am very pleased with my performance especially with my swim and bike where I felt awesome. Pity it was so humid because I know I can go faster.I would like to thank my coaches Dermot Galea and Catalin Stan, my parents, my wife’s parents, my club Birkirkara St Joseph, and the Malta Triathlon Federation for their support. I would like to thank as well my sponsors, Garmin Malta, BBB Bike Parts Malta, Jaycee Malta, Starbene shop of Mosta, Malta Challenge Marathon, the Malta Olympic Committee and the Kunsill Malti ghall-isport for their fundamental help they give me.

Special Thanks goes to my No 1 Supporter, my wife Elizabeth for coming to support me once again for the race and for here support leading up to the event. I would like to say well done to my club Birkirkara St Joseph for setting up again a very high standard race and also to all participants, especially those who managed to finish their first triathlon. Welcome to the Triathlon Malta family. 

Well done and Keep it up

That’s all for now

Yours in Sports

Keith 

First Ever National Aquathlon Champion

Hi Everyone

After the great experience I had in the Commonwealth Games where I achieved my dream to represent my country among the best triathletes in the world, heavy training was awaiting me. 2 races from the triathlon calendar where moved to a later date and my coach, 10 times Malta Triathlon Champion Dermot Galea took the opportunity to focus more on training and try to improve my level of performance for the last important races of the season. The main focus is to win for the fourth time the National Triathlon Championships

On the 17^th September, I was on the starting line of the first ever National Aquathlon Championships. The weather was hot and humid, however I wanted to see if I have really improved as the times I was doing recently during training were very encouraging. I started at a very fast pace trying to put a good gap on my nearest rivals. Only club teammate David Agius Lia managed to stay with me. We opened a good gap pushing ourselves to cover the 2.5km in 8.09.

When I started the swim I immediately settled myself at a fast pace to take the lead and starting building a good gap. I was swimming really good and was feeling strong. The Sea was a bit rough so I had to focus more on my underwater push in order to stay strong.  In the first lap of the swim I could not see the buoys due to the Sun and unfortunately I was going to the wrong direction and covered more distance than I should have done. Thus I still managed to set the fastest swim of the day in 16.15

When I Started the last 2.5km run, I had a comfortable advantage. My coach told me to ease back a bit as 4 days after I had the third race of the Birkirkara St Joseph Triathlon Series in order to save some energy. I covered the 2^nd 2.5km in 9.13 which was the fastest run of the day as well to finish the race in 34.40, thus becoming the first ever National Aquathlon Champion.

I am very happy with my performance as it seems that the hard training is paying off, however I have three more races and I want to see better performances than this as I know I am capable of doing better. I am very happy and honoured to be crowned National Aquathlon Champion. I would like to thanks my brother/coach Dermot Galea, my swimming coach Catalin Stan, my sponsors, Garmin Malta, BBB Bike Parts Malta, Starbene Shop of Mosta, Jaycee Malta and Malta Challenge Marathon for their support, my masseur Owen Attard, my parents, my wife’s parents, the Maltese Olympic Committee, my club Birkirkara St Joseph and the Malta Triathlon Federation

Most of all I would like to thanks my great and super wife Elizabeth for not only supporting me during the races but also for her support during my heavy training as well. With my wife by my side everything comes easier. I would like to say a big well done to all participants and to all the kids doing the mini-aquathlon, you all rocked. Also I would like to thank the Malta Triathlon Federation for organising the first ever National Aquathlon Championships. Well done and keep it up for such a professional organisation

That’s all for now

Keep you posted

Yours in Sports

Keith