Great 3rd Place in the Malta Challenge Marathon to finish the best season of my career

After winning m 5^th National Title and the Sicily Triathlon Championships in San Vito lo Capo my focus went on the Malta International Challenge Marathon. This was my first attempt to do this 3 day challenge so I really planned everything to the detail as much as possible especially in those 3 days were my main concern was the recovery and the diet. 2 weeks before the race I did the Zurrieq 10km were I finished in a good 3^rd place in a time of 34.10 just 10seconds away from the winner. This result was very encouraging as my running speed was on target

In Stage 1 we covered a distance of 11.195km were I placed 3^rd overall in a time of 39.30, a personal best on the route. The course was very hilly so I was pleased with my time. In the 2^nd Stage, the race was held in B’Bugia. I covered the 6km in a time of 20.28 again finishing in 3^rd place. I was spot on target as I was 3^rd overall and I was going for a time of 2hrs 35mins in all

On Sunday, we had the last stage. 25km from St Paul’s Bay till Valletta. I had to admit that I was a bit excited before the race. I was 3^rd overall but I only had 45 seconds advantage from the 4^th placed runner and he was a pure marathon runner. I am a triathlete and I was going to do my longest ever running race with 2 races already in my legs. But I was determined to finish in third place no matter what

It was a race were I had to handle a lot of stress and pressure. The French man stayed behind for all the race and attacked me in the down hills. I always kept my pace and managed respond to his attacks by keeping my own pace. But at 4km to go we had the Police Depot hill of Floriana and it was the right time to attack. My legs were tired but I did not want to finish in a sprint finish. I had to risk so I closed my eyes, and I attacked. I managed to open a good gap. The French guy did not respond and I continued pushing till the finishing line. I used all the energy left on my body. Crossing the finishing line on Valletta in 3^rd place among Malta ‘s top runners and very good intentional runners Is a great result and a great emotion. I finished 3^rd overall covering the 25km in 1hr 34mins 46 seconds for a total time of 2hrs 34mins 35seconds.

When crossing the finishing line my body really collapsed and had to go to the ambulance. I was totally knackered. All the efforts, pressure and the stress of the whole season took its toll but I did not care. I was happy with my result and now I can rest as the challenge was the last race for 2015. After the challenge I took a week off with very light training and I resumed my normal training schedule the week after.

In fact my preparations for the 2016 seasons started really well as I am l ready posting very fast times during my training. Also I took part in the 10km Fleur de Lys organised by my club Birkirkara St Joseph and I finished in 2^nd place in a good time of 33.57 which is a personal best on the course and less than 30seconds away from my personal best. I am really looking forward for next season. My target is that not only I continue were I LEFT IN 2015 but I want to be faster, stronger and quicker. It is not easy but not impossible and I am going to train really hard to achieve my targets

I would like to thank my 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 Cycling Malta, Jaycee Malta, Malta Challenge Marathon, Mochika Outdoor Liwe, Lucida Laundry, DGtri.com, and Starbene 24/7, my Club Birkirkara St Joseph, the Malta Triathlon Federation, the Maltese Olympic Committee and sportmalta for the constant support .Also a big thanks goes to my No 1 Supperter, my wife Elizabeth for her support and great great patience

I would like to wish everyone a very Happy Christmas and a prosperous New Year 2016. Thanks a lot for following my blog. Keep you updated

That’s all for know

Yours in Sports

Keith

A good run gives me a great win in the Sicily Regional Championships

Hi Everyone

Still fresh from my 5^th National Triathlon Title, I participated in the Regional Championships of Sicily which were held in San Vito Lo Capo in the province of Trapani. The Triathlon was composed of a 750m swim, 20km bike and a 5km run. The race was of a very high level as the best Sicilian triathletes and triathletes from Italy participated in these championships.

I had a good 750m swim and came out of the water forth but in the main group. After a good transition, I stayed in the main group controlling my rivals and at the same time reserving my energy for the run. In the last 5km of the bike segment, Daniele Galasso from team Reaction of Udinese attacked the main group. I, counter attacked and followed Gallasso. Although I was riding on a flat tyre, I still managed to control my bike and worked well with Galasso and opened a good gap from the main group.

After a fast transition I took the lead in the beginning of the run and was gaining ground on Galasso and the rest. My pace was so high, that no one could match it and went on to win my 24^th win of the season in a course record time of 57.14. Galasso finished second in 57.58 whilst Vincenzo Tommasello of Multisport Catania finished third in 58.05

A week after I took part in the Garmin 15m. This was my 7^th straight race since the beginning of September. I did not rested after the triathlon in San Vito lo Capo as I had to continue training hard as I want to peak for my last target of this season, the Malta Challenge Marathon. My legs were tired so I was expecting much and took this race as a hard training session

.

Started the race in the lead with Mark Herrera and Charlton Debono. I knew that I had to make my move early as I don’t want to end in a sprint finish. I did two good attacks but my legs could not sustain the pace and in the last 500m Charlton and mark Herrera attacked and I could not respond as my legs were just stuck in the pace. I finished the race in a time of 16.35 in 3^rd place.

I am very happy with both races. I am pleased with the Sicily race as I raced perfectly. I used my head well. I did the right move at the right time which gave me a good win abroad with a course record. In the 5km I wished I went much faster but I could not pretend more from my legs as they were tired due to the amount of training and racing so in all the time for a training race is good

I would like to thank my coach Dermot Galea, my swimming coach Catalon 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 Alin, my sponsors Garmin Malta, BBB Cycling Malta, Jaycee Malta, Mochika Outdoor Life, Challenge Malta Marathon, Lucida Laundry, Starbene 24/7, Dgtri.com, my Club Birkirkara St Joseph, the Malta Triathlon Federation, sportmalta, and the Maltese Olympic Committee for the constant support. Most of all a big thanks goes to my wife Elizabeth for her constant support but most of all for her great patience with me

That’s all for now

Yours in Sports

Keith

5th National Triathlon Title

Hi Everyone

Last Sunday, I won my 5^th National Triathlon Title. It was a very hard race. The bike course was very tough with a steep hill to be repeated 7 times and many false flats parts and it was really windy. The sea was so rough that the swimming course had to be changed in order to be safe for us athletes

I don’t like to swim in very rough sea but I wanted this title at all costs. I went immediately infront and surprisingly I was swimming very fast. I managed to open a gap and went out of the water first. After a good transition I immediately started pushing the bike to maintain my advantage but the course was not good for my characteristics and the wind was hampering my performance due to my small physique

However I was still riding strong and decided to slow a bit down the phase in the later stages of the bike to let my legs recover for the run. I had a pretty fast transition and went out in the run to consolidate the gap. I could not run comfortably at first. I was feeling the hard efforts on the bike so I set on a steady pace. As soon as I felt my felt better and that they were getting into the pace I pushed more and more even though it was very windy and managed to win my 5^th title of the year and my 5^th National Triathlon title in 2hrs 8mins.

I am very pleased with my performance. It’s always nice to win this race as it is the reason why I started triathlon. Thanks to this win, I won also the Triathlete of the Year Award for the 8^th time in my career beating my brother’s record of 7 wins. I would like to thank my coach Dermot Galea, my swimming coach Catalin Stan, my parents and my wife’s parents, my nutritionist Johanna Galea, and my masseur Owen Attard

I would like also to thank my sponsors Garmin Malta, BBB Cycling Malta, Challenge Malta Marathon, Jaycee Malta, Lucida Laundry, DGtri.com, Mochika Outdoor Life, , my club Birkirkara St Joseph, The Malta Triathlon Federation, Sportmalta and the Maltese Olympic Committee for the Constant Support. Most of all a big thanks goes to my wife Elizabeth for the constant support and for helping in performing well in such important events

That’s all for now

Yours in Sports

Keith

Winner of the BSJ Triathlon Series for the 8TH TIME

Hi Everyone

The season is coming to an end soon with the Grand Final Race on the 11^th October, the National Triathlon Championships. Last week we had the last Sprint Triathlon Race of the Birkirkara ST Joseph Triathlon Series. I was not that sharp for the race as I am peaking for the National Championships so I was not expecting much

Finally I had a very fast start in the swim. I managed to stay with the relay team swimmers who they were really pushing but I was happy as I had someone to push with. I went out of the water covering the 750m swim in 10.30. After a good transition I started the bike at a good pace. I was feeling strong but I was not going as fast as I wished. I managed to cover the 20km in 32.14 coming into T2 in first place. After another fast transition I started the 5km fast trying to increase my lead as much as I could. I had the best run of the day as well of 18.15 to win my 21^st races of the season in a time of 1.02.21

I am pleased with my performance as I was feeling very strong but I was not fast. After the race I talked to my coach and told me that its obvious since I had two very hard weeks and this race was just a training race for us. Still I felt good which gives me a good boost for the national Championships as I managed to set another record by winning this series for the 8^th time in my career and this was the 4th win in a row all in September. Abig well done to my athlete Annetto Schembri for posting a Personal Best by 5 mins in a space of just 2 weeks. Well done buddy

I would like to thank 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.

That's all for now

Yours in Sports 

Keith

National Aquathlon Champion for the 2nd Consecutive Year

Hi Everyone,

Another National title. Last week I won the National Aquathlon Championships for the 2^nd consecutive year. This was my 2^nd national title win in a week, my 10^th Multi-sport National title and my 4^th National title of the year. Since I am peaking for the National Triathlon Championships in October which is the Grand Final and the most important race of our Calendar, I was not that sharp and rested for the race so I was not expecting very fast times

I went out fast as usual leading the race and try to open a gap. However I could not open a wide gap in just a 2.5km run and also with tired legs. Still I came first in T1 covering the first run in 8.36. Then thanks to a very fast transition I immediately opened a good gap and started the swim at a very fast pace

I really do not like the change from run to swim as it’s a real shock to the body but I immediately settled into a good rhythm. I knew I was swimming well and I pushed a lot to open a good lead. In fact thanks to the best swim split of the day of 15.20 for the 1.1km, I had over a minute lead until I started the 2^nd 2.5km Run. I kept on pushing in the 2^nd run as I knew I was for another course record. In the end I won my 2^nd Aquathlon title in a course record time of 33.52, 48 seconds better than last year

I am very pleased with my performance. Winning the race with such an advantage and with another course record gives me a huge boost for the upcoming important triathlon races. I would like to thank my coach Dermot Galea, my swimming coach Catalin Stan, my parents and my wife’s parents, my brother in law Neil Galea and his wife Alin, my nutritionist Johanna Calleja, my masseur Owen Attard,

Also I would like to thank my sponsors Garmin Malta, BBB Bike Parts Malta, Jaycee Malta, Challenge Malta Marathon, Mochika Outdoor life, DGtri.com, Starbene 24/7 and Lucida Laundry, my club Birkirkara St Joseph, the Malta Triathlon Federation and the Kunsill malti ghall-isport for the constant support. I really wisk to thank the Maltese Olympic Committee for this opportunity. Also would like to thank my wife Elizabeth for her constant support and great patience.

That’s all for now 

Yours in sports 

Keith

Third National Title of the year

Hi Everyone

Last Sunday I took part in the third race of the Birkirkara St Joseph Triathlon Series. This race was also the National Sprint Distance Triathlon Championships. I had a pretty slow start compared to the previous races. I could not find my usual pace un the swim and they were a lot of boats and small buoys which I was bumping into them. I manged to get into a sort of pace in the last 300m and went out of the water first in a time of 10.44

On the bike however I settled immediately into a good pace. I was feeling strong and was feeling my legs fresh. I paid attention not to overdo it on the bike as I wanted to do a good run. I came in T2 leading the race covering the 20km in 31.26. After a good transition I started the 5km at a fast pace trying to keep up with a runner who was part of a relay team.

Finally I managed to go under the 18minutes barrier in the run as I did the 5km in 17.55 to win my 19^th race of the season and the Sprint Distance title in 1.01.09, 15seconds away from my course record. I am very pleased with my performance. I am happy with my bike and run and am a bit disappointed with my swim as I could have gone much faster but I will be more careful about my start in the next race. This title was my 3^rd National Title of the year and my 9^th Multisport title of my career. Thanks to this victory I consolidated my first place in the general classification with more than 5 minutes lead.

 I would like to thank my coach Dermot Galea, my swimming coach Catalin Stan, my parents and my wife’s parents, my brother in law Neil Galea and his wife Alin, my nutritionist Johanna Calleja, my masseur Owen Attard, my sponsors Garmin Malta, BBB Bike Parts Malta, Jaycee Malta, Challenge Malta Marathon, Mochika Outdoor life, DGtri.com, Starbene 24/7 and Lucida Laundry, my club Birkirkara St Joseph, the Malta Triathlon Federation and the Kunsill malti ghall-isport for the constant support. I really wisk to thank the Maltese Olympic Committee for this opportunity. Also would like to thank my wife Elizabeth for her constant support and great patience.

That’s all for now 

Yours in sports 

Keith

Win at the Mazara del Vallo Olympic Triathlon

Hi Everyone

I just came back from a training camp in Sicily where I focused on all the three disciplines in order to improve my level of performance. The training camp was done thanks to the Maltese Olympic Committee through the Olympic Solidarity Programme where they gave me a scholarship on training camps as a prospective athlete for the Mediterranean Games 2017.

During the training camp I participated in the first Olympic Triathlon at Mazara del Vallo. The race was one of the most important races in the Sicilian Triathlon Calendar. I was a bit worried about my form as I was a bit tired from the training load I did so I was hoping that I will find my legs for the race. Thankfully as soon as I started the race, I was feeling well and I realised that I could do really well if I played my cards well

In the swim I stayed with the main group trying not to waste a lot of energy. In the 2^nd lap I went in front of the group because Davide Ventura who was leading the race, was gaining a lot of advantage.  I swam really well covering the 1.5k in 19.50 and came out from the water in 2^nd place with 90seconds away from the leader.

As soon as I went on the bike I tried to go alone but the Sicilians were hot on my heels. I tried another attack but it was useless so I decided to stay in the group. At least I managed to find collaboration with the Sicilians so that we work together to get Ventura. We were riding strong and we took Ventrua after 12km. Then we kept on the same pace till the end of the bike. Here I tried not to waste a lot of energy buy riding steady with a high cadence to reserve energy for the run

After a good transition I went out of T2 with Ventura and I immediately attacked him. He did not respond to my attack so I kept pushing till the end. There was a good atmosphere as all the spectators were really supporting me and although it was hot I still could push more. In the end I won the race in 1.52.23 with 3 miniutes infront of Ventura who came 2^nd and Marco Parrinello in third

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 I am very pleased with my performance. I was a bit concered about my performance due to the heavy training but I found the required energy to win the race. I knew that I had a fast run and realised that the winner will be the one with the fastest run so I tried to reserve energy for the run as much as I could and I hydrated myself well because I knew that in the run it will be hot.I would like to thank all the Sicilians for the support and a big well done for organizing such a wonderful race

I would like to thank my coach Dermot Galea, my swimming coach Catalin Stan, my parents and my wife’s parents, my brother in law Neil Galea and his wife Alin, my nutritionist Johanna Calleja, my masseur Owen Attard, my sponsors Garmin Malta, BBB Bike Parts Malta, Jaycee Malta, Challenge Malta Marathon, Mochika Outdoor life, DGtri.com, Starbene 24/7 and Lucida Laundry, my club Birkirkara St Joseph, the Malta Triathlon Federation and the Kunsill malti ghall-isport for the constant support. I really wisk to thank the Maltese Olympic Committee for this opportunity. Also would like to thank my wife Elizabeth for her constant support and great patience.

That’s all for now 

Yours in sports

Keith

Winner of the Birkirkara St Joseph 5km Running Series

Hi Everyone

Finally I won the BSJ 5km Running Series for the first time in my career. The consistency in all the three 5km paid off. It was a difficult series to win as I did these races as part of my training schedule. The races were held in the evening and before the race I always had to do a 13km run in the morning and a 4km Endurance swim session in the afternoon so I was not so sharp for the race but I always did my best.

In the first race I came 2nd and first Maltese in 16.16 behind Swedish professional runner Martin Wvopio who won the race in 16.10. In the 2nd race I came 2nd again and first Maltese in a time of 16.45 behind Portuguese professional runner Bruno Lima who won the race in 16.00. Here I went out too fast in the first 2km and I could keep the pace with Lima as got tired and the training effort took its toll but at least manged to increase my lead from my nearest rivals

In the third and final race which was on my birthday I was ready to give everything to win the series. In 2013 I came 2nd overall with very few seconds behind the winner. This time I wanted to win this series for the first time  in my career. I came 2nd again behind one of Malta's top runners Mark Herrera in 16.18 only 4 seconds behind Herrera thus I won the overall classification

I am very happy that I won this series for the first time in my career especially since it is organised by my club. The times registered were good considering that they were part of my training schedule and it was a good birthday present for myself as well. I would like to thank my brother/coach Dermot Galea, my swimmng coach Catalin Stan, my masseur Owen Attard, and my nutritionist Johanna Calleja, my parents and my wife's parents, my brother in Law Neil and his wife Alin,

I would like to thank also my sponsors Garmin Malta, BBB Bike Parts Malta, Mochika Outdoor Life, DGtri.com, Lucida Laundry, Challenge Malta Marathon, Jaycee Malta and Starbene 24/7,  my club Birkirkara St Joseph, the Malta Triathlon Federation, the Maltese Olympic Committee and the the Kunsill Malti ghall-isport for the constant support. Most of all a big thanks goes to my wife Elizabeth for her great patience and great support.

Now am looking forward for these next two months as they are very important and busy as I have a lot of important races both locally and abroad. After the 2nd race of the BSJ Triathlon Series I had 3 weeks of pure training where I gave my everything in order to improve my level of performance. Both of my coaches gave a very hard training where I registered very good times and am looking forward for these upcoming races to see how much I have improved.

That's all for now

Yours in Sports

Keith

3rd Consecutive Course Record

Hi Everyone

On the 9^th August I was on the starting line of the 2^nd race of the Birkirkara St Joseph Sprint Triathlon Series.  2 weeks before the race I was in Poland for training camp under the guidance of my brother and coach Dermot Galea. The camp was very hard and demanding as it was very intensive. We worked a lot on strength especially on the bike since we had many long hills. I took the opportunity to participate in an 80km hilly cycling race. This was my first ever road race abroad and it was very tough as 30km were all hilly with 2000m ascent. Although the race was done in the middle of the training camp I still managed a respectable 20^th place from 150 cyclists. During the camp I managed a load of 30km of swimming 550km cycling and 70km running. It was very tough but I knew that all the pain I went through that week will going to be beneficial for the last races of the season. I would like to thank the Maltese Olympic Committee for this opportunity and my friend Piotr Yanuszewski who helped us a lot for the logistics during our stay in Poland

I had a very slow start in the swim. I really don’t know why I started so slow. Usually I have quite a very fast start.  However I was soon behind the relay team swimmers and stayed behind them till the end of the swimming segment. I was feeling strong and could have gone faster but I knew that it was going to be a hard race so I decided to keep the pace. I went out of the water first covering the 750m in a time of 10.14, 15 seconds better than the first race

On the bike I was feeling strong and I pushed from the very beginning. I was feeling the benefits of the training camp especially climbing up the hill. I noticed I was going to register a good time on the bike, thus I could go again for the course record. I did my best on the bike. I slowed down a bit in the last lap to prepare my legs for the run. I covered the 20km in a personal best time of 31.15

I entered first in T2 and after a good transition I started the 5km at a fast pace. I paced myself well. I was feeling a bit tired in the first half of the 5km but then I got well into my normal pace. I tried my best to go under 18minutes on the 5.1km course but I was not that fast as I wanted. I covered the run in 18.15 to win my 15^th race of the season in another course record time of 1.00.54. I am pleased with my performance. I am very happy to post again a course record. I managed to improve my time from last year by 1minute 30seconds. It’s good to see that margin of improvement. That means that the training is working.  The training camp worked a lot especially on the bike. At the moment I am training very hard in order to peak myself for the September and October races.

I would like to thank my brother/coach Dermot Galea, my swimming coach Catalin Stan, my nutritionist Johanna Galea, my masseur Owen Attard, my parents, my brother in Law Neil Galea and his wife Alin, my sponsors Garmin Malta, BBB Bike Parts Malta, Mochika Outdoor life, Challenge Malta Marathon, Jaycee Malta, Dgtri.com personal coaching, Lucida Laundry 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 a big thanks goes to my wife Elizabeth for her great patience and her fundamental support which is very important for me.

That’s all for now

Yours in Sports

Keith

A New Sponsor Mochika - Outdoor Life

Mochika - Outdoor Life will be supporting Malta’s Duathlon, Aquathlon and Triathlon National Champion, Keith Galea. Galea, a talented triathlete running under Birkirkara St. Joseph, will this year be taking part in a number of local and international competitions, and therefore requires the highest level of support in order to sustain his performances.

Mochika – Outdoor Life, an outdoors shop situated in Mdina Road, Qormi, specialises in athletic performance and injury prevention, and they will be supporting Galea with the latest brands in running shoes, garments and nutrition, including Saucony, Compressport, Superfeet, Maxinutrition, Julbo, Sportique, Zamst and Mule Bar. Mochika – Outdoor Life also support a number of athletes and sport clubs, and Keith Galea, a top performer in the sport, is looking forward to compete with the help of the prominent brands available at Mochika. 

Keith Galea, who is under the KMS Flexi Training Scheme would like to thank Mochika for this sponsorship, Galea is having a brilliant season this year, winning 14 races in all. Amongst them, the famous Dingli 10miles road race, his third title in the National Duathlon Championships,  his victory in the Custonaci – Cornino Olympic Triathlon in Sicly and winning the National Mountain Running Title. He is currently leading the Birkirkara St Joseph Triathon Series and the Birkirakara St Joseph 5km Running Seres

Another Course Record

Hi Everyone

On Sunday 19^th July the Birkirkara St Joseph Triathlon Sprint Distance Series kicked off.  The weather was very difficult as it was very hot and humid and it was going to be difficult to perform especially after coming from a week sick with antibiotics. However 2 days before the race I was feeling better so I was confident to do a good performance.

I did not have a good start in the swim as I wished. Had a pretty slow one but I got my speed immediately and went behind the relay swimmers in order to push myself. I was feeling great and was feeling light and I was sure that I was going for a good time. Although the relay swimmers were sprinting in the end I tried to stay as close as possible bearing in mind that I still had the bike and run to do. I went out of the water first covering the 750m swim 10mins which is a very good time

After a reasonable good transition I started the bike at a steady pace. I was feeling the heat a lot so I settled into a good pace. I was caught by my team mate Graham Borg on the bike. I just kept focused on my own pace and not get distracted. In such moments one has to think about his own race. I knew the weather was hot so I did not pushed a lot on the bike and save energy for the run. After all it is a triathlon race not an individual time trial. We both lead the race keeping a very fast pace. In fact I covered the 20km hilly bike in a personal best time of 31.49 which was the second best bike split of the day.

We went in together in T2 and I just concentrated to do a fast transition as I can. In fact I went out of T2 again in first place and was getting faster and faster in the run, thus my lead was increasing. Although it was hard to keep on pushing due to the heat I did my best as I was on for a course record. In fact thanks to the best run of the day of 18.10 I won the race in a course record time of 1.01.21, more than a minute faster than my previous course record of last year

2 days later I took part in the 2^nd race of the Birkirakara St Joseph 5km Series. I felt that I recovered well from the triathlon and was targeting a new personal best however I ruined everything right from the start. I went out too fast covering the first 1km in 2.59. 2^nd kilometre was 3.09 but in the third kilometre I slowed down. My Legs just stopped and was overtaken by Portuguese runner Bruno Lima.  I did not had the legs to counter attack and just focused to keep the 2^nd place and increase my lead in the series. In the end I finished 2^nd in 16.45 and managed to increase my lead in the series with 9seconds.

I am very pleased with my course record. It means that I am stronger and faster than last year but I know I can lower my time in the coming races with good weather and with a much sharper form. I am not happy with my time in the 5km but I know it was my mistake and I know I can do much better. At least I managed to increase slightly my lead in the overall standings

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I would like to thanks my brother/coach Dermot Galea, my swimming coach Catalin Stan. My parents, my brother in law Neil and his wife Alin, my nutritionist Johanna Callaja, my masseur Owen Attard, my sponsors Garmin Malta, BBB Bike Parts Malta, Jaycee Malta, Lucida Laundry, Mochika Outdoor Life, Starbene 24/7 and Challenge Malta Marathon, my club Birkirkara St Joseph, the Malta Triathlon Federation and the Kunsill Malti Gll-isport and the Maltese Olympic Committee for the constant support. Most of all a big thanks to my wife Elizabeth for her great patience and for her fundamental backing and support

That’s all for know

Yours in Sports

Keith

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