Raising the bar a little...

Krusty_Clown

Memories that I can only imagine will last a life-time.
/me would like to see some photos of Abhainn with a police escort. How cool would that be?!

Slogger Jogger

He's probably had a police escort other times for other reasons

kennyb3

I expected nothing less, you better get that sponsorship now!!! delighted for you - fair play

jaymack75

Fantastic result Abhainn.....well deserved after all the hard work

Get your well earned recovery now and you'll be in great shape for a savage time in connemara

shels4ever

Abhainn wrote: »

BeepBeep67 no second guess who told you;)

Yes me has won the Cyprus Marathon, my first race win in 22 years:) in a very warm Cyprus.
Finish time 2:51:25. Lead basically from start to finish, 2nd half just a min slower than first.
It was a fantastic feeling having a police convoy ahead and behind me for the majority of the race.
More tomorrow.
Some more relaxing beers are required now:)

Just wondered how this felt, did you find yourself running slower as you were leading? o Would you have push on harder if you hadnt been in front? What would you like more a race win or a PB?

Should be a nice race report coming.... well done.

Abhainn

First thank you all for the kind words.


Cyprus Marathon Report 14th March 2010

The event comprises of a 10k, half and full marathon. The marathon is a point to point and starts out at out at Petra Tou Romiou which is apparently the birthplace of Aphrodite and is a beautiful spot. The marathon numbers are normally small and I was expecting somewhere between 150 -200. When we arrived at the start (me and Pops who is my right hand man for the day) it looked as if there were no more than 100 competitors and these were of all nationalities. One particular runner was been interviewed by TV. I hear he is on marathon no. 11 already this year. His quest is 52 marathons in 52 weeks!
Any way I try and suss out the quicker runners before we all gather for the group photo in front of Aphrodite’s rock.
Just before the start at 8.30 the sun appears and it will shine brightly for the whole day.
The hooter goes and off we go. I immediately run to the front at a steady pace and I am joined by 3 runners just behind and one just on my side. The first 2.5k is uphill and the climb is testing and soon there are fantastic views over the coast below. A chap from nowhere sprints to the front and for the next couple of mins this is his moment of fame before he is reeled in. These first k’s are pedestrian and I am joined by a tall runner on my side. We go through 2k in about 8:50. Ok I say to myself lets up a gear here. I am on my own soon as sound of the steps behind slowly fade. It’s just me now and the lead car ahead with its flashing lights. The profile now is fast and I pump out a 3:40 and then a 3:40 for the next couple of k’s before I hit 5k mark in 20:27.
The next 5k goes through some lovely scenery and Cyprus in March is stunningly green. I try and slow up a tad as I go through 10 k in 40:37. The sun now is high and temperature increasing. I make sure I drink and try and cool down at each water station which is every 3k apart. I suppose I drink a third of the bottle and the rest goes over my head and each time.
The route at 13k turns off the main road and I head down to Pafos airport. Pops is waiting in support here which is good. As I go through 15k I see I’ve speeded up as last 5k is 20:01 but that was a fast section anyway. At the turnaround I now can see the gap to the 2 place runner is about 2.5mins. 3rd and 4 are not far behind. I get many shouts of encouragement from the runners going the opposite way.
I go through 20k and last section was 20:15. But I am getting concerned. My HR has shot up and I am now finding the run been an effort. This is not good, as I should only be feeling this way somewhere after 30k. As I turn onto the main road again I am joined now by a police motor cyclist just behind me and also a big jeep which positions itself ahead of the lead car. Yes I feel important!
As I go through 25k (last 5k was 20:15 again)I feel a bit better and set myself sight on the 30k mark where Pops will be some supplies. This section goes though the outskirts of Paphos and there are a few nasty hills and traffic is busy. This now is a real effort. My main aim is to run as close to 2:50 as I can but I am really concerned if I can last this out. Running on my own these last 2 hours with no one to share the pace is a tester. I am finding the heat now and I have slowed to 20:35 for the last 5k’s.
Almost immediately I seem to recover and I speed up. My police escort are doing well stopping traffic at roundabouts and traffic lights. “Fcuking brill” I hear myself say. I am now flying. From been concerned at the possibility of stopping a few minutes earlier now I was looking forward to the last 6 miles. Mad.
Through 35k now and last 5 were my quickest at 19:32 though it was a fast section. As the course moves its way onto the sea front I pass by the 10k and half marathon runners and these offer great support.
I begin to regret my foolishness of looking forward to the last 6 miles a short while ago and now I have to work hard through the last few k’s. I try and keep momentum going but know I am slowing a little. My aspirations of getting close to 2:50 are gone as that last section was 20:59. I perk up a bit with only over a mile to go. I want to look strong; this is not going to beat me. From running in minus 3 on Thurdsay to the 24C conditions now I am happy I have not folded. The last 800m to the Mediaeval Fort is lovely. There are tonnes of tourists on the sea front eating and drinking looking as this mad white dude soaking from swear and water. I raise my hand signifying no.1 and finish with a very happy face and family going mad.
I recover quickly and soon asked to do a TV interview which I gladly accept. There a many congratulations this included another interview with the sister of the 52 marathons in 52 weeks runner - Tristan Miller. Later I have a nice chat with him. Check out his efforts at www.runlikecrazy.com

Finish time 2:51:22.

pgmcpq

Stunning effort running from the front in those temperatures. Congradulations.

aero2k

Hi Abhainn,

This is a magnificent achievement. I particularly admire the fact that you went there with the intention of winning and did just that.
How is the body today?

Abhainn

shels4ever wrote: »

Just wondered how this felt, did you find yourself running slower as you were leading?

Cheers shels
No I kept a close eye on each k split. Markers seemed to be accurate.

shels4ever wrote: »

Would you have push on harder if you hadnt been in front?

Don't think so. I had around 2:50 as target. So it didn't matter if I was 1st or 2nd position.

shels4ever wrote: »

What would you like more a race win or a PB?

Race wins are rare so its best grab those when you can. PB's are second.

aero2k wrote: »

Hi Abhainn,

This is a magnificent achievement. I particularly admire the fact that you went there with the intention of winning and did just that.
How is the body today?

Thanks aero2K. I didn't know the opposition, some years are stronger than others. Yes I had planned to give it a good go
Just the quads were sore Monday and ache some today also. Will be chancing a few miles at the beach later
The body felt much better after this race than after Dublin marathon which is good

Krusty_Clown

Were the roads open apart from your private escort? A good reason to lead from the start, if any was needed!
Are you planning much between now and Connemara, or taking it 'handy' with a 4 week taper?

TFBubendorfer

A marathon win! That's something the rest of us can only dream about. Congratulations, and I'll try not to get green with envy.

misty floyd

Delighted for ya Abhainn. You and your family must be dead proud.

Abhainn

Krusty_Clown wrote: »

Were the roads open apart from your private escort? A good reason to lead from the start, if any was needed!
Are you planning much between now and Connemara, or taking it 'handy' with a 4 week taper?

KC roads were open to traffic all the way.

Regarding next few weeks well this week is handy enough with milage build up over the following two weeks, but nothing like 70 mile weeks. I haven't worked out exact detail but I will be going on feel

Speedy44

Just heard about the great win from Sosa Abhainn, thats brilliant. Must be a truely great feeling to cross the finish line numero uno in a foreign marathon. Onwards and upwards ...................

theboyblunder

Wow. What an achievement. Well done abhainn!

RubyK

What an achievement, massive congratulations to you!

Abhainn

Week ending 21st March 10

Mon: Rest
Body feels good, its just quads that ache a lot. Wasn’t really tempted for sea swim even though water temperature was around 17C which is what it would reach in Ireland at height of summer

Tues: Ouch!
4.miles at 07:30 pace.
The first few steps were painful actually the first mile wasn’t very nice.
But the warm winds and sun shining brightly made this enjoyable all the same

Wed: No running
We weren’t flying till lunch time and I could have got in a few miles but went for a nice stroll instead.
13 hours door to door, please some one lay on direct flights! Kids were very good though.

Thurs:
6.6 miles at 07:13 pace. HR 133.
Quads still a wee bit heavy but took it handy enough

Fri: Rest

Sat:
11.6 miles at 07:05 pace. HR 138
First run in a T-shirt for 2010 and I shouldn’t have bothered as it was a bit too cool when I got out there
The quads did become a little tender 2 miles from home.

Sun: First bike ride 2010
Distance: 47.5k
I was just out to enjoy the ride at an easy pace hoping to discover new roads and hills. Was intending just to do 40k but miscalculated distance on return. Didn’t enjoy the last 10k.
Felt really tired tonight which is a bit unlike me.


Weekly miles total = 22.2

Summary:
I seem to have recovered well after the marathon.. Though I do have the snuffles today so I just need to keep on top of things.

Abhainn

Week ending 28th March 10

Mon: Rest Day

Tues:
6 miles at 06:59 pace. HR 137.
Felt a slight tightness in hips probably due to bike on Sat. Legs and quads ok

Wed:
7.1miles at 06:57 pace. HR 139.
Very pleasant running conditions. Legs felt bouncy and this was a relaxed run

Thurs: Pyramid session
8.1miles at average 06:27 pace. HR 152
I wanted to up the effort for this session a little and so my original plan was for a steady run with 1 –2 mins at 10k pace (05:40 / mile) embedded into each mile.
Just before the off I changed that to a pyramid i.e. 1234321 so after 1st mile I increased each burst by 1 min at that pace. An enjoyable session.

Fri: Rest

Sat: New route
13 miles at 06:51 pace. HR 144
There are quite a few routes I can take from my house so today I decided on a new one to offer more choice and keep the mind happy. This one to Glenealy can go via two ways. The first up via Rocky and Blackhill rd’s which would be challenging or the second via Rathnew. I took the second route, which was not very nice due to the traffic. It also felt like an effort. At Glenealy I took a right and down to Ashford, which turned out to be a very pleasant section followed by a right turn and home.
This turned out to be a satisfactory run although my right hip felt somewhat tender. Took a couple of anti flams after.

Sun: Last longish run.
16.1 miles at 06:57 pace. HR 141
As usual first few miles were a bit sluggish but then got into a good rhythm. Legs felt good and wanted to let rip into a fast mile or two but thought best otherwise. Hip felt ok.

Weekly miles total = 50.3

Summary:
I did more this week at a higher intensity than I intended but I seem to have recovered well after my efforts of the 14th March. This week will be a little easier than last. We’re heading to Sligo for the Easter so I am looking forward to my favourite routes around there including some barefoot running on the beach

BeepBeep67

Nice write up in the Wicklow Times on your Cyprus win, snap of you and the little 'un also.

Abhainn

BeepBeep67 wrote: »

Nice write up in the Wicklow Times on your Cyprus win, snap of you and the little 'un also.

Cheers mate. Yes she looked very happy out.
You were out for a nice gallop there on Sunday in Ashford.

BeepBeep67

Abhainn wrote: »

Sat: New route
13 miles at 06:51 pace. HR 144
There are quite a few routes I can take from my house so today I decided on a new one to offer more choice and keep the mind happy. This one to Glenealy can go via two ways. The first up via Rocky and Blackhill rd’s which would be challenging or the second via Rathnew. I took the second route, which was not very nice due to the traffic. It also felt like an effort. At Glenealy I took a right and down to Ashford, which turned out to be a very pleasant section followed by a right turn and home.
This turned out to be a satisfactory run although my right hip felt somewhat tender. Took a couple of anti flams after.

Here's a nice variation of the Blackhill route, takes you through Deputy's Pass Woods - don't mind the little detour half way up - I just went off road a nosey. http://connect.garmin.com/activity/25183446

kennyb3

best of luck at the weekend, looking forward to the report already

Abhainn

Cheers kennyb for finding this log:). It must have been down a few pages


Week ending 4th April 10

Mon: Rest Day

Tues:
7.1 miles at 06:49 pace. HR 142.
These were probably the coldest conditions I ever run in and this made this session very miserable. Loads of driving sleet and gales. Even had difficulty in pressing the stop button on my watch. Had to keep the pace up somewhat in order to keep warm.

Wed:
8.1miles at average 06:39 pace. HR 148.
More windy conditions today didn't make this easy . Session detail:
2 mile at 06:55 pace then 2.5 mile tempo at 06:05 / mile followed by 3.6 at 06:50

Thurs:
6 miles at 07:12 pace. HR 133
The many interrupted sleeps this week (kids) and the madness of work (my brain is feeling like it will explode) has finally caught up.
This run started off ok but body felt drained after second mile.

Fri: Rest

Sat: West Sligo run – ya!
12.7 miles at 06:52 pace. HR 145
First 3.5 miles were up hill and brings you into the middle of the mountains – lovely. Even though there was constant rain for the first 30 mins this still was a good outing. Legs felt good and had to hold myself back. . The only negative thing was my right hip became sore and tight after.
Had many “horn beeps “ on my route. A quite a lot of the parish know of my recent marathon win and also of my ultra on the 11th. The local hurling club are benefiting from this and using this as a fundraiser.

Sun:
7.25 miles at 06:49 pace. HR 139
Needed to run off the few Guinness and the excess food from last night. This was a different route from yesterday but very nice. Loads more “horn beeps “ again and also yells of encouragement from a few locals.
Hip still sore though.


Weekly miles total = 41.2

Summary:
A couple of half- decent sleeps on Thur and Fri refreshed me somewhat for the weekend trots. My hip is concerning me a little though.
However with the weather looking good for Sun I am confident and looking forward to a strong run on the day. Hopefully I can achieve a finish time somewhat quicker than last year.

Sosa

Best of Luck the w/e Abhainn

Abhainn

Week ending 11th April 10

Mon: Rest Day

Tues:
6 miles at 07:04 pace. HR 134.
Satisfactory run. Hip felt a lot better

Wed:
6 miles at 06:42 pace. HR 143.
Outing with Ultra race gear. The legs wanted to up the pace a little and they felt good

Thurs:Crap again
6 miles at 07:22 pace. HR 133
Crap run, inefficient, legs had no bounce. This was the second unpleasant Thursday run in a row
Not worried though, this is taper period. Hip ok

Fri: Rest

Sat:
Plan is 3 miles with some pick ups’.



Connemara - a look back and forward
The half in 2007 was my first race experience since 1988. A few work colleagues were entered so they coaxed me into it. (I only got in as one of them had entered twice and entries had closed). In the end, after a troubled training period through injury (poor shoes) and travel commitments to opposite sides of the world I managed to get around in 1:42.
I remember at the start of that March in the airport in Phoenix sipping beers and I put together a 45 mile plan for that total month. My longest run was a 10miler, 1 week before. I’ve come a long way since
2008 saw my move up to the full distance. Again not ideal preparation and I had a troubled time with my knees but thankfully I have found the benefits of glucosamine and chondroitin and haven’t been troubled since. A disappointing 3:22 was my result. Two memories stand out on the day: On the bus on the way to the start we passed the ultra runners. I was just in total awe of them. And the second one was Helena Crossan overtaking me about 6 miles from the finish.
For 2009 I moved up again to the ultra and finished 4th.

2010??
The competition this year will be the best yet. Last years winning time will probably not be good enough even for a placing this year. That’s why I will be out to do better than that.
My no. is 39083, black shorts and white singlet with green

tisnotover

best of luck at wknd Abhainn, looking forward to reading your report (always interesting!)

heffsarmy

Good luck Abhainn, I don't expect anything less than a podium finish from you

BeepBeep67

Enjoy looking forward to the report - are there live updates during the race?

misty floyd

Go get em Abhainn. Best of luck.

RacoonQueen

Good luck, hope to see you out there this year. At the start line at least I won't be keeping up with you nor would I even attempt too.