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Raising the bar a little...
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Sat am – Last medium run
15.2 miles@ 06:43 pace. HR 143
The legs were heavy from the week the sessions so planned this at 7 min pace. So got head on to the job and worked put fairly well with last 6 miles at a decent pace - 06:31.
So the last two weeks has worked out well and better than I expected. Now just the small matter of a tiring long trip and hard week ahead.
Was on the plane to London by 4pm and from there I got the Cathay Pacific flight to HK.
Mileage for week = 55.3
Taper begins or the way not to taper
Sunday: Rest day though still travelling
3pm landing and only managed 2hrs sleep on the overnight flight. I need to get my hands on some sleeping drugs for the return journey. I am a bit hesitant on taking anything like that, never took it before.
Got a ferry a 5pm and was in hotel for 6:30pm. Then off with the lads for a big Muslin Chinese meal which was great as usual.:D
Monday:
Had half planned on an early morning run but put it back to later. Crap sleep again
Managed a 5 mile progression in doors in the evening. Pace 06:49. Legs feeling good.
Out then for some pints in order to get carbed up for the big one in 14 days time.
Tues: Dawn
7.2 miles at 06:38 pace. Progression with 7 x 100m strides. HR 146
At least I bailed out by 12am unlike others. Feeling guilty I suppose from the consumed Asahi’s the night before this session turned into a mile progression run from 07:10 to 06:19 pace.
It started off at a beautiful dawn and conditions were not bad here for once.
This was a sort of an enjoyable run. That is if you can in some way understand it from someone with major depleted sleep and dehydrated levels.0 -
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Dublin Marathon 2011 Report
My goal had to be realistic. There was really no way I was going to go 2:39 unless a force 10 gale was pushing my arse around the whole course. With no race in 8 weeks to assess where I was, been unable fit in key sessions in 4of those, and finally slightly over last year’s weight (but probably 3-5kg over an ideal race weight) it was always a bit beyond reach. Even though hitting big 40 was now a reality the fastest marathon of my life would have to wait for another day.
However I wasn’t in bad shape considering all the life stuff that had gone on in the last weeks. If I could better the 2:43:33 in London all wouldn’t be bad.
The early wind was light and sky bright as I warmed up with the elites on Fitzwilliam Square.
The club had a house arranged for the marathoners close to the start. The 6 or 7 of us (incl Pronator and Pre) & the club volunteers discussed the food and agreed food points on the course. A great relaxed way to prep for the start.
My strategy for the race was to take it easy in first 5 miles and hit 10m miles in 62:00 – 62:30. Unlike all my races this year in which I went out too hard and then tried to hold on, the uncertainly of my form forced me into that plan. I wanted to run one good race this year.
I got into a nice rhythm early. I wore two watches again - the Polar for my HR and Gramin just to keep eye on my pace (and as it turned out I rarely looked at it for the race).
I soon found out that the latter mile split did not tie in with markers. When I reached the north Circular rd I started to look out for runners of my own pace. However many runners pace was bit erratic and I decided to reach mile 5 and take things from there. I got a great shout of encouragement at mile 5 from very friendly face at the split 31:22 (watch) / 06:16 pace. The wind was noticeable but in this section but I didn’t seem to be putting any extra effort. I knew I’d speed up because of the profile over the next 3 miles. I gradually moved from runner to runner ahead. Just before the gate at mile 8, I grabbed my first fuel bottle from Richard. This is the first time I experimented with this in a marathon and first time trying a new product on race day. That is thanks to an accidental meeting with Heffarmy at the Expo on Saturday it worked extremely well.
http://www.highfive.co.uk/energy_endurance_drinks/energy_sourceXTREME.htm
With the first 1/3 of the race almost complete the focus was to catch onto a group as the next 5 miles were the hardest of the route. I was running very alone and the nearest group was perhaps 80-90 meters ahead. Mile 9 turned out to be the quickest of the race (05:52) as I caught the group of 10 half way up the hill on St Laurance rd. That climb seemed to be the end of most of those as they soon fell behind.
I hit mile 10 in 61:53. Last 5 miles 30:30 or 06:06 /mile.
I feared the next 3 miles to half way most of all but I thought onditions were very good and the miles flew by. The HR average was also steady so things looked good for the 2nd half. Hit halfway in 1:21:20 odd.
Conditions turned for the worse during the route towards Kimmage. I was overdue some fuel.
I should have taken on a gel at last water station at mile 12 and now, I was concerned that mile 15 might not come quick enough. And it just came in time. Mile 15 was not very enjoyable. I had the same issue 1 year previous. I slowed slightly for the sugar to take effect and got myself together again going down the nice new road surface to Templeogue. Last 5 miles 31:16.
This Belguim dude and myself had been running kind of close since mile 5. He kept me on my toes, the distraction was good, he seemed strong and then…. he was gone. No he fell behind!
I was handed my 2nd fuel bottle at mile 18 and before I knew it I was running over the mile 20 mat -2:04:20. Just 10 secs outside my target. Those 5 miles 31:12. Up to now I was running on feel. I rarely looked at the Garmin pace. Everything was going to plan. The support on route mainly thanks to my Sli Cualainn singlet was unreal. It seemed to be seen by everyone. Donothoponpop was literally popping up everywhere too!
Moving on I knew a half decent last 10k would get me into the 2:42’s but instead of pushing on I decided to hold back until the Stillorgan Road and then up the pace a little. Feeling strong down Nutley lane I come along side a slowing runner. He had been that ahead of me for most of the race. Turns out he lived about a mile from me in Sligo and was in the same national school as me (about 4 years behind). He ran a number of 1:15 halfs and this was his first marathon. I immediately call his name and try and get him moving again. I slowed up for 100-200 meters allowing him to get back his rhythm. I offer him my 3rd fuel bottle that I picked up at mile 23. He declines and stops to stretch. I had to go on. (He did get going again and finished in 2:45, well done lad).
I was still going well heading into the last two miles though the effort was more. Miles 20-25 in 31:12 again. Coming round by TCD I really started to come under real pressure. Two runners pass me there. I can’t recall anyone overtaking me from maybe mile 5.
That green carpet was a welcome sight. A 2:43:17 achieved. Very respectable. Not bad for an aulder lad
Can’t wait for London 2012 now
HR 165. Position 72nd . Same as 2010
http://connect.garmin.com/activity/125568506
Fuel:
1 x High 5 gel at mile 15
3 x 1.5 sachets (50g sachet,total consumed 75g) of High 5 Extreme mixed with 250ml water at mile 8, 18 & 23
Water : every station
Shoes: Lunar Glides 2.
These felt really good up until mile 25. Then the wet insole slid up the side of the shoe, a little uncomfortable.
The legs and body felt very good just mins after the race. Actually the best I’ve felt after any marathon.
Finally well done to the sound club mates Pronator who had a 6 min PB and finished in 2:40 and PRE who managed a 2:52 after very few runs in the last 4 weeks because injury.0 -
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shotgunmcos wrote: »+1 on what seres said, fair play. Super run Joe I was quite inspired by your super pacing. Good job and your log also just became a whole lot more interesting
Your sub 3 mate is just waiting to happenKrusty_Clown wrote: »Well done again Joe. Not bad for an M40! My Chicago split for the half-way mark was within 5 seconds of your (1:21:25). After that, we went in completely different directions! Nice little arm rotation at the finish line. Very composed.
If the temp had stayed low for you it would have been a different story.
Not sure why I did the one arm rotation. Maybe TRR Berlins celebrations that were in the back of my mind suddenly jumped out. He had more energy than me at the end. Anyway I didn't want to look too much like a tool.Really positive report , great performance . That was a really nice gesture in the closing part of the race , helping your school buddy along . There wouldnt be too many out there at your level that would do that .
Id say 99% of people here would have done the same
All the best in London and Barca! Barca is a cracking event. You'll love it :cool:
London - I honestly can't wait for it. Chomping at the bit already.
Your brilliant Barca report made my decision on that. Thanks manTheRoadRunner wrote: »Well done again Joe. You looked fresh as a daisy after. I've no doubt you'll absolutely hammer 2.40 when you a get a bit of luck on your side.
Just as well I had to leave after downing only the second Guinno. If the young lad was asleep and not going nuts in the pub I wouldn't have been fresh for many more.0 -
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BeepBeep67 wrote: »Well done Joe - we'll sniff out a nice craft beer in Wicklow town tonight (my treat), even if it means the offy and a brown bag
Good man can't wait then. All we need then is Krusty to give it a review like only he can0 -
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