McIlroy plans to speed things up

James McIlroy aims to have more finishing power

Northern Ireland's James McIlroy said he received a kick in the backside after losing his AAA's title in Birmingham on Sunday.

The 26-year-old from Larne was beaten by young Mansfield Harrier Ricky Soos who confidently led from start to finish.

Defending champion McIlroy said that he will now have to be more proactive rather than reactive as he attempts to get into form for the World Championships in Paris.

''I was bitterly disappointed with the run and it was very upsetting to get beaten,'' McIlroy told this website. ''I didn't expect to get beaten.

''Basically, I just have not done enough speed work, and have only run a few races, and was not really prepared.

''Not having done the speed work certainly showed at the end of the race. I felt strong enough, indeed I could race every day of the week, but I lacked that explosiveness.

''I just have to build up my leg speed within the next three weeks. I only had my first race 11 days ago, so really this weekend I have raced more than I have the rest of the year.

Qualifying mark

''I was warm-weather training in South Africa for over four months, but I got injured.

''I then went to San Moritz for five weeks, then I returned home and was laid low with the flu which set me back.

''But basically things are going in the right direction, following those set-backs through injury and illness.

''Hopefully everything will fall into place. I'm feeling very strong and well, but it is the speed element I will have to concentrate on now.

''At present I am training with guys who are better than me, which is a big help.

''It's a cosmopolitan mix with American Trinity Gray, Kris McCarthy from Australia, and then Hezekiel Sepeng is coming over to stay with me in London for a couple of weeks,'' said McIlroy who achieved the qualifying mark last year.

I have not got it now, but in three weeks time I will have that change of pace for the final 100 metres James McIlroy

McIlroy's time in the final was one minute 47.97, but he believes that he will hit the 1:46 qualifying mark within the next few weeks.

''I fairly confident that I will hit that time soon,'' he said.

''I'm not far off it at the present. I will be in better shape for my next race which will be in Belgium of Finland this weekend.

''After that it will be the Norwich Union London Grand Prix at Crystal Palace on 8 August, and if everything goes well I will go to the IAAF Golden League Meeting in Zurich on 16 August.

''Now it is a case of putting in a couple of very fast sessions, race a couple of times, and then all being well, taper down for the Worlds.

''I am confident in my own ability. I have been in the sport for quite a while, and I know what is required, I know what the guys do that are at the top, and I don't see a lot of difference to what I'm doing.

''Outright speed is one area maybe, but it is now a case of stringing good sessions together, and I know than I will run quite fast.

''I have not got it now, but in three weeks time I will have that change of pace for the final 100 metres.''