Third Duathlon title

Hi Everyone,

Last Friday first May I was on the starting line of the National Duathlon Championships. This race was one of my main targets of the season so I really wanted to defend my title and win it for the third time. Also I was looking for a strong performance and see where I stand as a week later I will be flying to Sicily for the Custonaci-Cornino Olympic Triathlon in Trapani.

Although I was the favourite to win the race, It was still a hard and difficult race especially the route.  The race was held at Imtarfa with a 7.5km run, 27km bike on the by-pass and a 4km run. I started the race by going in front with my usual fast pace. I started really fast as I did the first kilometre in just 3minutes. However I was not afraid. It was part of my tactic. I pushed a lot especially in the hilly parts to open a wide gap as much as possible before starting the bike. I covered the 7.5km in around 25minutes 17sec

I started the bike steady. The course was very challenging so I wanted to save my legs for the last run. I had an advantage of nearly a minute so tried to master my advantage till the end of the bike. However at half way point I started to have cramps in both calves. I could not push well and had to slow down a bit. My nearest athlete was closing the gap as well to 38seconds. I was spinning on the hilly part which was making my cramps worse so I decided to keep on pushing hard gears. I found again my pace and managed to increase my lead to nearly a minute as it was before. I covered the 27km in 43minutes 17sec which was the best 3^rd bike split of the day just 20sec from the fastest one.

Luckily enough the cramps did not affected me in the last run. I was really running well and felt my legs very light. I managed to set the best 2^nd run of the day in 13minutes 34sec to increase my lead to 2minutes. The last few metres of each championship is always the best moment of the whole race and am so happy to win my third title in 1hour 23minutes 9seconds. I am very pleased with my performance. I felt strong all the way and managed to handle the pressure really well. I am noticing that my experience is really helping me in these types of races to keep calm in the difficult moments and managing to produce a great performance. This race proves that I am in fine form for my future challenges however there is still were to improve.

I would like to thanks my brother/coach Dermot Galea who won this title seven times, my swimming coach Catalin Stan, my masseur Owen Attard, my nutritionist Johanna Calleja, my parents and my wife’s parents, my brother in law Neil Galea and his wife Alin Subba Galea, my sponsors Garmin Malta, BBB Bike Parts Malta, Mochika Outdoor life, Jaycee Malta, Starbene 24/7 and Challenge Malta Marathon, my club Birkirkara St Joseph, the Malta Triathlon Federation, the Kunsill Malti ghall-isport and the Maltese Olympic Committee for the constant support. Thanks a lot to Wally Galea and Capture ME Photography for the great pictures. Most of all a big big thanks goes to my wife Elizabeth for her constant support and patience.

That’s all for now

Yours in Sports

Keith 

Runner up in National Road Running Championships

Hi Everyone,

On Sunday 19^th April I was on the starting line of the fifth and final race of the National Road Running championships, a 10km race at Marsascala where again I finished in a good second place. Knowing quite well that I was in a good chance to finish in the top three places in the championships’ general overall classification, I was determined to achieve a high placing from the very start of the race.

I started the race at my usual fast pace trying to keep championship favourite and leader Andrew Grech well in sight. I tried to stay with him as much as I could but after 2km I had to slow down and kept my own pace. My legs were not that strong as I was coming from a very hard training week so I decided to settle into my own pace and defend my second place.

The wide gap I managed to open in first stages of the race was sufficient to defend my second place well to finish the race in 34 minutes. I am very happy with my performance especially that I was coming from a very heavy training schedule. My tactic to go at a very fast pace in the beginning of the race yielded the desired result, that of coming 2^nd in this race and in the overall classification

I am very proud and happy to achieve one of my targets of this year. It is a great result considering that each and every race of this championship were done as training.

 All this was possible thanks to my brother/coach Dermot Galea, my swimming coach Catalin Stan, my masseur Owen Attard, my nutritionist Johanna Calleja, my parents and my wife’s parents, my sponsors Garmin Malta, BBB Bike Parts Malta, Mochika Outdoor life, Jaycee Malta, Starbene 24/7 and Challenge Malta Marathon, my club Birkirkara St Joseph, the Malta Triathlon Federation, the Kunsill Malti ghall-isport and the Maltese Olympic Committee for the constant support and wally Galea for this photos. Most of all a big big thanks goes to my wife Elizabeth for her constant support and patience.

That’s all for now

Yours in Sports

Keith

3 wins in a week

Hi Everyone

On Easter Saturday I was on the starting line of the 2^nd race of Malta’s multisport calendar. It was a sprint Duathlon organised by Mellieha AC on the traditional Dingli course. The weather was ideal as it was perfect for a good race after a couple of very windy days.  I went out fast as usual trying to set a fast pace from the beginning. I was going really strong all the way. In fact I finished the 5km in a great time of 16.45.

My 5km split was better than last year so I started the bike segment very hard as I was targeting to improve my time registered last year on the same course. I focused a lot in order to get into the pace immediately. My legs were responding and I noticed that I was gaining ground on the athletes behind me. I am pleased with my bike as I registered the best bike of the day of 32.50

In the last 2.5km run, I was well under my target time so I really pushed myself to the limit. Although I pushed so hard on the bike my legs were still responding. I covered the 2.5km in 7.50 to finish 1^ST MALTESE in a personal best time on the course of 57.40, nearly a minute better than last year

A week later I participated in the University 5KM Road race organised by the University Sports and Leisure.  My target was to improve my own course record. I went out fast immediately setting my usual fast pace. I was happy that no one could keep up with me and I realised that it was going to be a race between the clock and myself. I was feeling strong and was on target. I kept on pushing till the end to win the race in a course record time of 16.20, improving my own course record by 25seconds.

 I also took part in the relay event. I was part of the DGtri Team which also included my brother and my friends Barry Farrugia and Alexander Schembri. It was a very tight battle between us and Savio AC. Alex was the first runner and gave us a good lead. Then it was my turn and I really gave everything for the team. I was happy to have managed increase our lead. Then it was the turn of my brother who a good run but Savio’s 3rd runner produced a wonderful come back and managed to reach Dermot. It was all in Barry’s hands for the final run and he did not disappointed us as at 200m to go he opened a superb sprint that gave us the win in a course record time of 15.32.

I am very pleased with my performances in all races as I managed to improve from last year by a good margin in all the 3 races.  All this is all thanks to my brother/coach Dermot Galea, my swimming coach Catalin Stan, my parents and my wife’s parents,my nutritionist  Johanna Galea, my masseur Owen Attard, my sponsors Garmin Malta, BBB Bike Parts Malta, Mochika Outdoor life, Startbene 24/7, Challenge Malta Marathon and Jaycee Malta, the Malta Triathlon Federation, my club Birkirkara St Joseph, the Kunsill Malti ghall-isport and the Maltese Olympic Committee for the constant support. Most of all a big thanks goes to my wife Elizabeth for her great support and patience.

Victory at the Dingli 10miles

Hi Everyone

On the 19^th March I was on the starting line of one of the most important and challenging running races in Malta, the Dingli 10miles organised by St. Patrick’s AC. I did not knew the course a lot as it was the first time that I did the race but the day before my friend Pawlu Brincat showed me the course by car so that I will have an idea of it

I soon went into the lead from the beginning setting my own pace. 3 runners kept my pace and a group of 4 was leading the race.  I did not do the same mistake as I did in the half marathon to keep the pace of other runners. This time I was going to just concentrate on my race. I was feeling my legs strong and reacted well in the hilly parts. At 5 miles to go I made my move. I know that I don’t have a good sprint finish, however I am strong on the hills and the second part of the course is very hard so I decided to go for it.

No one tried to stay with me as it was very early to do such an attack. It was a very risky move but I was feeling strong and I felt it was the right moment. I opened a lead of 30 seconds. From then on I never looked back.  I kept on pushing and managed my pace till the end to get this unexpected win in a good time of 57.43.

A week later I participated in the tour of Malta. The tour was not in my plans this year but the Maltese Olympic Committee selected me to represent Malta in the first European Games in Baku, Azerbajan in June. My coach decided to do the tour as it will be of great benefit however I had to forget the overall result as I had to keep on the usual training load. That of training 3 times daily. Before every stage I had to swim and after I had a run so I was racing on very tired legs.

I had a reasonable good time trail in the first stage placing 14^th overall and 7^th Maltese. I was very unlucky that I did my race in pouring rain so I had to really slow down in the turnarounds. In the 2^nd stage I had managed to stay with the leading group. I managed to do so until the last lap with I could not keep up and the main group was divided in two. I ended up in the middle of the groups. It was very windy and I pushed lot to keep my position but in the last hill I was very tired and got caught by the group behind me and finished 18^th overall and 9^th Maltese

The 3^rd stage was cancelled due to bad weather and my coach gave me a hard training session on the turbo. The 4^th stage was another hilly stage. Legs were dead. I struggled a lot in the first two laps but by time passing I was getting better and better. I responded to all the attacks on the main group and managed to stay with the leading group till he end to finish 8^th overall and 3^rd maltese. Overall I finished the tour in 11^th place overall and 6^th Maltese.

I am very pleased and very happy with my performances in both races. It is great to have won the dingli 10miles and the result in the tour is very significant considering I kept on my usual training load. I am very surprised and now am looking forward for the upcoming races

I would like to thank my coach Dermot Galea, my swimming coach Catalin Stan, my parents and my wife’s parents, my friend Pawlu Brincat for showing me the Dingli10 course, my masseur owen attard, my nutritionist Johanna Galea, my sponsors Garmin Malta, BBB Bike Parts Malta, Challenge Malta Marathon, Mochika Outdoor life, Jaycee Malta and Starbene 24/7, my club Birkirkara St Joseph, the Malta Triathlon Federation, the Maltese Olympic Committee and the Kunsill Malti ghall-isport for the constant support. Most of all big big thanks goes to my wife Elizabeth for her fundamental support and patience.

That's all for now

Yours in Sports

Keith

Malta Challenge Marathon sponsors top Maltese Distance Runners and Triathletes

Recently at the Square Café, PAVI Shopping Complex in Qormi, Barry M. Whitmore, President of the Malta International Challenge Marathon, invited his sponsored runners to a private meal and media presentation. At this dinner, the long term athletes that have been sponsored for a few years were, female: Angele Sammut and Carmen Hili (previous MCM winner) and male: Andrew Grech, Charlie Cilia, Clive Gerada, Keith Galea, Melvin Mifsud, Jonathan Balzan (previous MCM winner) and Simon Spiteri. Barry welcomed them all but more so, his two new additions to the team of Francesca Arrigo and Rodney Cassar. He also welcomed his VIP guests, Valerie Farrugia, MAAA representative and his Assistant and Course Race Director, Kevan Azzopardi.

All the sponsored runners received a Goody bag containing Ron Hill printed sportswear consisting of Running Jackets, Short sleeve and Long sleeve shirts, running vests, bottoms and shorts valued at approx. Euro 1,000. Barry thanked his sponsors Malta Nestle and Farsons who provided Vera Water, Nestle Fitness Cereal bars, San Michel Water and Gatorade on the table to drink at the meal and in all the Goody bags to take home.

Another part of Barry’s sponsorship package apart from Ron Hill Sportswear is his local race day hospitality at ALL road races and triathlons and a FREE race entry to this year’s Silver Anniversary MCM, the 25^th Nestle Fitness Malta International Challenge Marathon. They will also receive a discount on the entry fee to the 2^nd Gatorade Team Challenge Relay should they decide not to run the full “Challenge.

This year’s event takes place a week earlier than normal due to CHOGM being on the last weekend of November. The MCM will therefore take place on the 20^th 21^st and 22^nd November 2015 with a closing date when full but no latter than 12^th October 2015. For full details please visit our website: www.marathonchallengemalta.com or our facebook: entry@maltachallengemarathon.com.

3rd Maltese in Malta Half Marathon

Hi Everyone

Last Sunday I participated in the Malta Half Marathon. This race was my first target of the season. After coming 3^rd and 2^nd respectively in the last two years, this year I was targeting to finish the race as first Maltese. As usual I trained a lot and practiced the course many times in order to adapt myself to the course. However the race turned out to be very tactical among the top Maltese runners and against my characteristics. Weather was not that ideal as it was very windy all the way through with some heavy rain showers so personal best was out of the way

All the Maltese runners started together. We were a group of six at first running at a steady pace. None of us wanted to go in front and set a fast pace. No one even tried to go with the three foreigners in front. At half way point we were a group of four Maltese runners and all of a sudden it started to rain heavily. At the Mriehel by pass we really slowed down and I got so fed up with the pace that went in front and started pushing.

From there it started my race. I started to attack in all the uphills in order to go out from the group. However Mark Herrera and Clive Gerada where on top form . After the Marsa fly-over I attacked again and only Herrera stayed with me. Herrera attacked in the downhill before Valletta and I went straight after him. That was the moment I lost the race as my legs got stiff and heavy. I managed to stay with him and I attacked immediately on the uphill before ‘bieb il bombi’. Managed to open a few meters but Herrera managed to come back and attacked immediately at the sa maison downhill. I went straight after him but this time I could not stay with him

At this moment my legs got stiffer and heavier. I tried so hard to increase my speed but it was useless. I started to have cramps as well. At 2km go Clive Gerada overtook me as well. I could not run properly with my quads in such a bad state. I realised that even 3^rd Maltese was under threat. I really suffered in the last 2km. They were all pain but I was determined to get the 3^rd place at least. So I closed my eyes and gave everything I had left and at least managed a good 6^th overall and 3^rd maltese in a time of 1.14.18 and Birkirkara St Joseph finished 3^rd as a team

Although I did not get the first maltese, I am pleased with my performance. I played all my cards and the way it turned out the race I could not have done better. But I don’t have to forget that I am a triathlete and not a runner and on such distance runners have some advantages on me but it always nice that although I am a triathlete I am still able to fight for the win in the most important running race in Malta. I know I can win this race one day. It’s just a matter of time and patience. I did three consecutive half marathons, all fighting for the win. Now my coach and I have to analysis everything. See what was good and were we have to change and see which tactic is best to use next time

I would like to congratulate Mark Herrera for winning the first maltese for the first time in his career as he deserves it and well done to clive gerada for running such a great race. 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 nutritionist Johanna Calleja, my sponsors Garmin Malta, BBB Bike Parts Malta, Challenge Malta Marathon, Jaycee Malta, Starbene 24/7, Mochika Outdoor life, my club Birkirkara St Joseph, the Malta Triathlon Federation, the Kunsill Malti Ghall-isport and the Malta Olympic Committee for the great support.

Most of all a big thanks goes to my wife Elizabeth Galea for her continuous support and for her patience. Without her I cannot achieve such great results as she is a big part of my inner strength. Thanks a lot to everyone. Now it’s time to focus on the next target.

That’s all for now

Yours in sport

Keith

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