Great Performance in Malta Half Marathon

Hi Everyone,

On the 28th February I was on the start line of the 25th edition of the Malta Half Marathon. This was my second half marathon of my career. I was not expecting too much from the race as I did not focus specifically for it. In fact 5 days before a race I did 21km for my weekly long run session. However being on a start line of a race, I always try to do my best. Although I was not expecting much, I wanted to do a good performance too see if the new training is working, so I just said to myself “GO FOR IT”

I planned not to go fast in the first kilometres as I didn’t do any speed sessions for the race but I went out too fast. I did the first 10km in 36mins. It was too fast from what I have planned. I think that I was carried away by the great atmosphere of such a classic race. However I kept calm and kept the rhythm because I noticed that I can beat my personal best. At one point I was feeling a bit tired but at half way point of the race I was overtaken by 3 runners and kept the pace with them.


It was very hot and I was drinking a lot of water during the race. At 5km to go I was feeling tired and felt that the pace was slowing a bit. I slowed down in the downhill leading to Sa Maison because last year going down that downhill fast, killed my legs, so this time I slowed down and when I reached Sa Maison, I started to push and push till the finish line

I knew that a Personal Best can be achieved so I really pushed till the end. The last 1km was the hardest and longest Kilometre I ever did. It seemed that this race did not have a finishing line. Finally I saw the finish line and I did a sprint finish to come home in 1hr 19min 10sec in 13th place and 12th Maltese. A new Personal and came first under 23 for the second consecutive time.

I am very pleased with my result. The organistion was up to standard and the athmosphere was great.I managed to beat and stay with the best Maltese long distance runners and the result is good considering that I am a triathlete. I did a great race without training specifically for it and it was the result I needed to confirm that the new training is working. I know that I am on the right track and I am looking forward for the next races

Keep you updated

Yours in Sport

Keith

Saints place 4th

Hi Everyone,

Last Sunday the Birkirkara St Joseph Cycling Team took part in the 40km Team Time Trail Event held at the Salina Coast Road organised by the Greens Cycling Club. This was the first appearance of the club in this yearly event. The Team was composed by Dermot Galea, Mark Vella, Daniel Gauci and I.

Since we did not have a very strong team compared to the other cycling clubs our aim was to go under the hour and fighting for a third place. We managed to do so as we covered the distance in a time of 59.30 at an average speed of 40km/hr and unfortunately we missed third place by only 35seconds. It was a very tight battle for the third spot as the Melita Team B came home in 5th place just 10 seconds behind us.




Things started to go wrong from the first kilometres as one of our cyclists, Mark Vella dropped out due to pains in his back. We kept calm and still followed our plan however the pace was a bit too sustained for Daniel that he had to stay behind and my brother and I kept on pushing in front practically for the whole 40km. Since the time was being taken on the third cyclist, we could not afford to loose Daniel along the way so my brother and I kept a constant pace and we were not going all out especially after the turnarounds to save Daniel’s Legs

However we noticed that 3rd place was in sight as we were beating the Mosta Team and we were gaining ground on Qormi C.C. and Melita (B). Everyting depended in the last lap. Daniel was feeling very tired and my brother and I were really cheering and supporting Daniel not to give up since were there for 3rd. I took the lead of the team in most of the last lap. I increased the pace and was really impressed by Daniel’s fighting spirit as he stayed there fighting against all odds.

My brother and I worked really well together. We really managed to pace ourselves well along the way. I am really happy with my performance. I felt really good and my legs were strong for the whole 40km. I really felt comfortable on my TT bike, ‘Federica’, we were a one whole thing. This is my best ever TT performance. Finally training is paying off.


Well done to the whole Team as we did a great race and we should be proud of what we did

Keep you posted

Keith

Sickness ruins first race of the season

Hi Everyone,

Last Sunday, I took part in the first race of the Cycling racing calendar, the classic Qormi-Dingli Time Trial. The race was 10.5km long which started from the Mriehel by-pass to the village of Dingli. Every year, the weather always seems to be the same, heavy rain, slippery roads and force 8 head wind! Such weather hinders a cyclist.

The race was part of my training schedule, however when on a start line, one always tries to give it one’s best! I tried and studied the race route several times as to know when is best to push. Unfortunately, I was sick during the race weekend, so I was not expecting great results. However I don’t like to give up and I did the race as planned against all odds.

The weather did not help me being sick. I did a good warm up and tried to stay as warm as I could because it was a very cold morning. Unfortunately 5 minutes before my start it started raining heavily and I hate racing in the rain because roads are dangerous when wet and I could not take the risks I usually take.

I started fast but not all out, so that I preserve my energy for the Saqqajja hill. I really pushed and I really suffered against the wind. It was so strong that it was difficult to keep control of my front wheel. I attacked the hill and from then I started pushing to the maximum. However I could not as roads were slippery and my legs were not in their 100%. I realized that I was still sick and that I could not get the best out of my body.

I covered the 10.5km Time Trial in 22mins 13seconds in 10th place. I am a bit disappointed because I was in a very good shape and wanted to have an indication from the race about my form. However, considering everything, coming home 10th, 30 sec away from the top 5 is a good result

That’s all for now

Keith

Bronze Award at the MOC Sports Awards

Hi Everyone

On the 6th December 2009 the MOC Sports Awards were held at the Grand Hotel Excelsior Floriana. I won another award for the second consecutive year. This time I was given a bronze award for my achievements registered in UK and Belgium Races. The win in the Worcester Sprint Triathlon left its mark on this award. My brother Dermot won also a bronze award for his 3rd place in the Hayle Half Ironman. Like last year, it was another great night for Malta Triathlon because our women triathletes were also given an award each for their results achieved in international races

Training is going pretty well at the moment. I am trying to adapt to the new routine and the new type of training. Both coaches are giving me very hard training. In a week I am doing 18km swimming, 270km cycling and 45km running. Its hard to do all this training and working at the same time since I have to get up at 5 am everyday to do a swim before work and then the next session after work. Unfortunalty time to rest is a bit limited but hopefully my body will adapt to this new life. Thanks to the Christmas holidays I have more time to rest and more time to sleep.

Regarding races, this year I will be focusing on races abroad. I will use races in Malta as part of my training schedule. My aim is to increase my level of performance not by training only but by racing frequently abroad and getting a great result in overseas races.

Back to the MOC Awards, I am very happy to have won another award. It’s a big achievement for a Maltese Triathlete. I really worked hard this year and being recognized with an award is a great thing. I would like to thank my parents, my coaches Dermot and Mr. Catalin Stan, Without their constant support I would have not achieved the results I aimed for. This award is also their award. They are part of my success.

Happy New Year 2010

Keith

Nominated for the MOC Sports Awards

Hi Everyone,

Last Monday the Malta Olympic Committee issued to the Media the nominations for this year’s MOC Sports Awards. I am glad to announce that I was nominated for the second consecutive year. I was nominated thanks to my achievements achieved last summer during my 5 week stay in UK.

During my stay in UK I took part in 4 races. I came 6th overall and 1st in my age group in the Milton Keynes Olympic Triathlon. I registered a time of 1hr 59mins 08 seconds, finally breaking the 2 hour barrier and thus becoming the 4th Maltese ever to go under the 2hrs. I won the Worcester Sprint Triathlon beating by 4 seconds professional triathlete Mark Couldwell sponsored by total fitness Nottingham. I placed 20th among professional athletes in the Lommel Olympic Triathlon, a high profile race in Belgium and 4th overall and 2 in age group in the Hardwick Sprint Triathlon.

Triathlon also left its mark again in these awards where my brother Dermot Galea and our Women duo Danica Spiteri and Michelle Wood where nominated for their international achievements. This is a great achievement for our sport.

The final of these awards is on the 6th December at the Grand Hotel Excelsior, Floriana. Every nominated athlete has an award and in the final we will know if our award is a bronze, silver or gold. Last year I won a gold award for my win in the African Triathlon Championships, however I am not pretending another gold award. I am happy that I was nominated again and I am grateful with the award I will be receiving next Sunday.

Regarding training, I started to build up slowly 3 weeks ago. No speed at all. Just focusing on endurance and keeping myself fit. I also started to attend to boxing sessions as a cross training activity. From next week I will start training more seriously. I have a new coach from UK who together with my swimming coach, Mr Catalin Stan will help me to reach my targets for 2010 season and improve my level of performance.

That’s all for now

Will keep you updated

Yours in Sport

Keith

ITU Level 2 Competitive Coaching Course Croatia Pula

Hi All,

First of all welcome to my Blog and I hope you will find my articles interesting.

At the moment I am during my active rest between seasons. After such a long and stressful season I needed a complete 3 weeks recovery. I know that 2010 will be another hard season especially now that I have a new job so I need to recharge my batteries well. Everyone knows the results of the National Championships, another 2nd place. Everyone congratulated me for my performance but personally I am very disappointed. I only wanted to win. It is very frustrating to miss out so narrowly on another championship. It was kind from people to praise my guts, my courage and my spirit, but I don’t just race for praise or admiration, I race to be the best that I can be.

It is hard for me to accept another second place. Many say that I did a great race but it was a bad fall. However, I have to get up and fight my challenges. I know that there are many championships both in Malta and Abroad for me to win. Our greatest honour is not that we never fall down but that we pick ourselves up again each time we fall. It is in such moment where certain athletes make the difference.

On a more positive tone, last August I was chosen by the Malta Triathlon Association to attend the Level 2 Triathlon Coaching Competitive Coaching Course held in Croatia, Pula. I flew to Croatia 4 days after the Nationals,. The course consisted of a very hard and intensive five days of Lectures starting from 8.30 till 17.00 with an hour and a half break at 12.30 for Lunch. The lectures were conducted by Alan lay, Head of ITU Sports Development, Luc Morin, Zeljko Bijuk and Coach Sergio Santos who is the head coach of Portugal Triathlon Team and also of World Champion Vanessa Fernandez.

22 of us new couches, attended this course where various nationalities met from different countries such as Croatia, Serbia, Ireland, Netherlands, Luxembourg, Italy, Slovenia, Cyprus and of course, Malta! Few of us were not only athletes, but also professional and even ex professional athletes who now want to excel in their coaching carrier. The course focused on how to train Juniors and U23 properly and how associations have to work to attract more people into the world of Triathlon. The lectures of the first two days were all conducted by Sergio since he had to fly back to Portugal to work on their National Championships. Sergio’s Lectures were the most interesting ones and it was a privilege to follow lectures of such a great coach with a vast experience. Sergio talked about Triathlete Development, how to aim to High performance in Triathlon, Cycling and Running in Competitive Triathlon and Planning and Periodization. He also conducted a Running Practical were he gave us an example of how a good warm up for a track session with the appropriate drills. The other lectures were about Sport Psychology, Safety/Risk Management, Nutrition and Anatomy.

Thanks to this course, I managed to get all the contacts of those who attended the course and the coaches who lectured as well. At the end of the course, we were divided in 7 groups and each was given a title to present on the last day of the course. An Irish, a Hungarian and a Maltese made a nice mix to present a Warm Up for a 10K track race/track training session. It was incredible to see the different Ideas that each and every coach has in certain training concepts.


Although I am back in Malta with more coaching experience, the course is not over yet.. In order to get the qualification, I have to go through assessment. In 6 weeks I have to present a take home examination where I have to answer in great detail questions on topics discussed during the course. In addition, I have to prepare a detailed training programme aimed at juniors and also a practical one were I have to prepare a detailed plan of a training programme for juniors with all the necessary planning.

Now, Back to work! I am working as a PE Teacher at St Benedict Collage in Hal Kirkop. Teaching is a very challenging job but I am enjoying each and every moment at school. Soon I will restart my training to achieve the targets set for the 2010 season.

Yours in Sport,

Keith