Win in St Patrick's Aquathlon

Hi Everyone

After the great experience I had at the first European Games in Baku, it was time again to race here in Malta. On the 29th June, the St Patrick's Athletic Club organised their aquathlon for the second consecutive year at Marsaxlokk. The race was 2 weeks after Baku which were all full of heavy training so I was not that fresh as I wished on race race day, but I was determined to do a great race and improve my time from last year. 

I started at my usual fast pace. I was leading the race together with Mark Herrera, national team Track athlete and National Champion in various track events. I did my best to stay with him as I knew he is a very fast run and I can start aiming for a good personal best from the beginning. Mark entered in T1 first covering the 2.5km in 7.58. I came in 9 seconds later. I had a good transition and started the swim at a steady pace.

I could not swim fast from the beginning as It is very strange to swim after a run. You have to control the breathing first and set into a good momentum before one starts pushing. After I got myself together, I managed to set into a pace and managed to open a wide gap. I covered the 1km in 14.58. At this point i realized that if I do a good 2nd run a course record was possible. I really pushed myself to the limit and thanks to a second run of 8.27, I crossed the finishing line first in a course record time of 32.38. 1 minute 30sec better than last year 

Apart from the aquathlon I took part in 2 2km swimming races and in 1 5km race both in a series organised by the Birkirkara St Joseph Sports Club. Both swims were good coming 4th and 5th respectively and managing to clock a personal best time of 26.59 in the third race of the swimming series. In the 5km I came 1st Maltese and 2nd overall behind a very fast track athlete from Sweden clocking a personal best time on the course of `16.16, 3 seconds only away from my personal best and 6 seconds only behind the winner.

I am very pleased with my performances. The fact that I managed to produce personal best and very fast times especially that I kept on training normal is very significant and very positive. Now am focused on the next races in Malta before I fly to Poland for a training camp. 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 brother in Law Neil and his wife Alin and my nutritionist Johanna Galea. Most  of all a big thanks goes to my wife elizabeth for her her great support and patience.

I would like to thank my sponsors Garmin Malta, BBB Bike Parts Malta, Jaycee Malta, Challange Malta Marathon, Starbene 24/7, Mochika Outdoor Sports Life and Lucida Laundry, my club Birkirkar St Joseph, the Malta Triathlon Federation, the Kunsill Malti ghall-isport for the Flexi Training Scheme and the Maltese Olympic Committee for the continous support.Would like to say a big well done to my athelte Annetto Schembri for posting a personal best time of 3 minutes from last year and a well done for St Patrick's AC for organising such a successful event. 

That's all for now

Yours in Sports

Keith

New National Mountain Running Champion

Hi Everyone

On the 23^rd May the Malta Mountain running Association under the Auspices of the MAAA and the Mgarr Local council organised the 3^rd National Mountain Running Championships. The Race consisted of an uphill route of 5.6km from Bingemma till Kuncizzjoni.

The Race look to be a tight battle between myself and last year’s Champion Charlie Cilia. I went into the lead right from the start settling his usual fast pace. No one could keep up with my pace at first. After 2km I realized that I opened a good gap so decided to push more to increase his advantage. However since I did not knew the course well, I was cautious to keep some energy for the last kilometre. At this point Cilia tried to close the gap I managed to master my advantage well and went on to win these championship for the first time in my career in 20minutes 32 seconds. Cila finished 2^nd in 20.40 whilst Libertas’ Matthew Rota finished 3^rd in 21.13.

A week later I was on the starting line of the Mosta 10km. This race is special for me as it is held in my home town and it passes from the streets I used for training and also passes in front of my house where I grew up. I was not expecting much as I had really tired legs as it was at the end of a hard training week. I started at my usual fast pace trying to stay with Malta’s top runner Andrew Grech. I managed to stay with him for 2km and then I settled in my own pace. A group of 5 runners was 30 seconds behind me. I was feeling the efforts of the training done so I controlled my pace and pushed to keep those 30 seconds. In the end I managed to hold on to my 2^nd place in a time of 34.27.

A week after I also took part in the first race of the Birkirkara St Joseph 2km Swimming Series coming 5th overall in 28.54. Although the race was at end of a hard week before baku I am pleased that I managed to stay with much faster swimmers than myself till the end. It was a a very hard race because the pace was very sustained. There was a lot of confusion especially when we were lapping swimmers and it was very difficult to keep up the momentum but I am happy especially because I felt strong and light in the water and its a positive sign for the season

I am really happy with both races especially the Mountain Running race since I was crowned National Champion. Since it was the first time to participate is such a race I was surprised that I came out of the race at the winner. When I found myself first alone with a good lead, I gave everything he had to maintain his lead till the end. In the Mosta 10km I am pleased with my 2^nd place. I wished to go under 34mins but I was asking too much from my tired body. However it was still a positive time for a training race. Both races prove that I am in a good form for the European Games which are going to be held in Baku Azerbaijan next week.

I would like to thank my borther coach Dermot Galea, my swimming coach Catalin Stan, my nutritionist Johanna Calleja, my masseur Owen Attard, my parents and my wife’s parents, my brother in law Neil Galea and his wife, my sponsors Garmin Malta, BBB Bike PARTS Malta, Starbene 24/7, Mochika Outdoor Life, Challenge Malta Marathon and Jaycee Malta, his club Birkirkara St Joseph, the Malta Triathlon Federation, the Malta Sports Council and the Maltese Olympic Committee for the continuous support. Most of all a big thanks goes to my wife Elizabeth whom without her I would have never achieved such great results.

That's all for now

Yours in Sports

Keith

Victory in the Custonaci Cornino Triathlon

Hi Everyone

A week after I won my third National Duathlon Title, I took part in the 2^nd Edition of the Olympic Triathlon of Custonaci in Sicily last Sunday organised by Team Triathlon Trapani. The race consisted of a 1.5km Swim, 40km bike and a 10km Run. The weather was not that ideal for the triathletes as it was very windy. At one point, the race was going to be change to a Duathlon, however the organisation decided the keep the swim. I was really looking forward to test myself among the best Sicilian triathletes but was a bit concerned about the sea

The Sea was very rough which does not suit my skills at all. I was leading the race but was feeling sea sick. I was getting dizzy and my stomach was not well. Conscious of the drafting rule I decided to slow down and stay in the main group. I came out of the water in 2^nd place together with teammate Graham Borg in 3^rd, few seconds behind leader Enrico Schiavino. We both took advantage of the Drafting rule and we really worked well together as a team during the entire hilly bike route. In fact we caught Schiavino after only 2 laps.

 Race Favourite Emiliano Cucci caught us and attacked immediately. I reacted to Cucci’s attack whilst Borg managed to hang on. Cucci tried several other attacks but was feeling strong and manage to neutralize all his attack and we came in together in T2. I came out first from transition setting my usual fast pace. Cucci was feeling the efforts done during the bike as he could not keep up with me. I realized that nobody was behind and I was increasing my lead with every stride. In the end I went on to win the race in 1hr 43mins 40sec. Enrico Schiavino finished second 1minute 40sec behind me whilst Cucci finished in third place 3 minutes behind. My teammate Graham Borg finished in 4^th place and 1^st in his age group.

I am very pleased with my win. It gives me a great boost for my morale as I used this race as part of my preparations for Baku. I could not swim at my usual speed due to the rough sea which made me sick so I decided to slow down and stay with Borg. This tactic proved fruitful in the end as we really worked well on the bike and could save my legs more for the run

I would like to thanks 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 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. I would like to thank the owners of Cala Buguto Hotel for their kindness and for making my stay at their hotel a one to remember. Thanks a lot also to Mr Leonardo Vona and his son Mr Alessandro Vona for their great help during my stay in Sicily and a big well done for a high level of organisation. 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

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