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2012 4 Races for 4 PBs
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Pre Race
Marathon Day began with two slices of toast and a banana at 7:15. I’d had a decent bowl of pasta the three previous evenings. No sunshine outside but it was warm and humid. I’m not too nervous, managed to sleep well. I’m more relaxed now following yesterday’s run where the legs felt loose and relatively fresh. Pin on my race number (pre-punched holes in the race number, genius), go to town on the Vaseline. I also picked up a gel-belt at the Expo on Sunday. First time ever running with one of these and I hoped it wouldn’t cause me any issues (it didn't). Two loo visits, That’s it. Leave the apartment at 8:20 and stroll to Patrick’s Street.
Third loo visit required, typical. I join the queue and come 8:50 I’m on the road moving up to around 20ms behind the 3:30 balloons.
So the plan is to target average 8:11 pace on the Garmin for a 3:34:XX attempt. If I see 8:10 showing I’ll be careful not to go any faster, if I see 8:12 showing I’ll be careful not to go any slower. Hopefully I’ll just see 8:10 or 8:11 the whole way round. I’ve packed 4 gels, one after 6 miles, one after 12, one after 18 and a final one that might be consumed sometime after 18 miles.
We shuffle forward. A few handshakes and ‘best of lucks’. Moments later we’re on our way.
Miles 1 to 5 in 40:54
Not too crowded at the start, found it much better than previous years, maybe because I’m not part of the group glued to the 3:30 pacers. Runner ahead of me is on his 25th marathon of the year, targeting 52 in 52 weeks!! I have to drop the pace from 7:5X gradually down to 8:1X over the first mile or so. The pace feels reassuringly slow. The first race incident of note happened ahead of me as we cross the Lee for the first time. A faller and others checking their stride to avoid falling. The faller is getting up as I pass. Now I didn’t see the dynamic of the fall but I can hear the music from her earphones as I pass, so l wonder would she have fallen and risked bringing down others if she hadn’t been wearing earphones?
I get a shout out from a mate by Blackpool Church. Next time I see him should be at the finishing line. Down to the quays and follow the river toward Tivoli. I’m taking note of how humid it feels and I am worried about how warm I feel already. Luckily there is a breeze about that helps keeps things a little cooler. I couldn’t believe how many people were hugging the riverside of the road all the way up to the skew bridge, I was running nearly on my own on the left hand side of the road, I’m pretty sure mine was the better racing line. Pass the 5 mile marker feeling good and on schedule.
M01 8:08 (3s up)
M02 8:15 (1s down)
M03 8:04 (6s up)
M04 8:15 (2s up)
M05 8:12 (1s up)
Miles 6 to 10 in 40:51
Take my first gel along the dual carriageway. The gel-belt is working out really well, I hardly notice it’s there. First significant hill of the day takes us up and away from the Dunkettle Roundabout. I’ve noticed 8:12 showing on the Garmin and I’m pushing a little to get it back to 8:11. Down into the tunnel. Read a lot of people saying it was particularly hot in here but I can’t say I noticed. Bit of a pull back out of the tunnel.
Take a rain-check on how I feel, and all seems ok. I feel good. Early days still though. Pace is showing 8:11 again and this helps me relax a bit. I’m not watching the individual mile splits, just monitoring the average pace. Hear more and more people complaining about the heat. Pass through the 10 mile marker on schedule.
M06 8:15 (3s down)
M07 8:17 (9s down)
M08 8:09 (7s down)
M09 8:01 (3s up)
M10 8:09 (5s up)
Miles 11 to 15 in 41:03
Lovely breeze as we turn onto the estuary. This is a lonelier marathon for me than previous Cork editions, seem to be on my own most of the time, run with a group for a little bit along the estuary but they’re moving that bit too slow so I edge ahead into empty road again. Take my second gel. Feeling good as we approach half-way. I pass one marathon runner who is travelling considerably slower than I am, I hope she hasn’t gone out too fast and is fading already just shy of half-way. Next up those horrible footbridges. Quite a few people walking over these. And down into the humid green airless tunnel along the old railway line. I’ve never liked this stretch. I’ve had stitches here, it’s usually the place where I first start to feel the effort increasing slightly in order to maintain the same pace. Today I feel a slight tightness in right hamstring – I never have a tightness there. It doesn’t affect my running and thankfully it does pass eventually. Pass a guy in a Mexican style wrestling mask!! Happy to finally emerge from here and onto the Marina.
M11 8:04 (12s up)
M12 8:16 (7s up)
M13 8:15 (3s up)
M14 8:18 (4s down)
M15 8:09 (2s down)
Miles 16 to 20 in 40:41
Still feeling good, bit more effort required for sure, but no early alarm bells are sounding. I grab a sponge from one of the water stops. Heaven. A cold sharp slap splash to the head, neck, back. Feel instantly refreshed. On Centre Park Road the Half Marathon leaders power past. Huge support by Victoria Road gives me a further boost. Feeling cautiously optimistic. Then I’m stunned to see that the Garmin is no longer showing 8:11 but has moved up to 8:10. I don’t feel as if I’m travelling faster. Miles 17 and 18 are the two fastest miles of the day, and these include that cruel exit off the South Link Road.
I think for the first time ever I pass Turners Cross feeling ‘ok’. I’m passing points on the course that I associate with blow-ups from previous editions. However all the time the effort is slowly slowly creeping up. Part of me is wary of this, part of me is saying that P&D mileage will make this effort increase manageable. Take my third gel. I pass people who have blown up early with not yet 20 miles covered. I’ve been there before and I don’t envy them, it’s a long way to Patrick’s Street from here. Effort continues to increase and I’m aware that I could be minutes away from my own blow-up.
M16 8:09 (even split)
M17 7:58 (13s up)
M18 7:57 (27s up)
M19 8:21 (17s up)
M20 8:17 (11s up)
Miles 21 to 25 in 43:05
I take a 4th gel as we go onto Model Farm Road reasoning it was better to take it sooner than later. Mile 21 is the last mile run at target pace. The slide has started.
There’s always a few minutes where I deny it’s happening, but the denial phase doesn’t last long and before long my focus is on managing the situation.
I’m still hopeful that the blow-up will be minor and that I won’t have a dramatic 10:XX mile like I did last year. Shortly after the 22 mile mark the Cavalry arrives in the form of a mate who’s running the Half. I was so wrapped up in my own unfolding drama that I didn’t recognize him initially. I told him to go ahead but he said he’d gone out with the 1:30 pacers and had copped on soon enough that he wasn’t in 1:30 form and so was just tipping around to the finish. He’d keep me company till the finish line. This helped take my mind off my legs for a while and in fact mile 23 was faster than mile 22. I tried chatting but gave that up as a bad idea. He knew not to be constantly telling me to ‘dig in’, ‘keep going’, saying ‘not long now’, ‘nearly there’ and such like. Instead just 2 or 3 well chosen comments in the last 4 miles to help keep me on track. Second year running I pass a runner prostrate on the Straight Road, oxygen mask in place. Scary.
Garmin showing 8:13, then 8:14, then 8:15 and I stop looking. Pass 40K mark, mate says ‘just out of Phoenix Park and home’. I pretty sure that if I can keep running and avoid walking then I’ll still sneak a 3:3X. I would be gutted and ready to pack in this marathon lark if I log another low 3:4X.
M21 8:10 (12s up)
M22 8:31 (8s down)
M23 8:27 (24s down)
M24 8:52 (65s down)
M25 9:05 (129s down)
Last 1.43 miles in 12:53
The 1:40 balloons pass us along the river walkway, they’d passed me last year along the Mardyke, so I know I’m still up on last year’s time. Then the long long neverending, where’s Patrick’s Bridge stretch along the quays. Pass the 26 mile marker, mate proposes we ‘Finish strong’, I say ‘I don’t know about that’ and then we turn onto the bridge and I up the pace as much I can into what felt like a half-sprint. I hear our names announced, last push and over the line.
M26 9:15 (193s down)
M26.43 3:38 (302s down)
Check the Garmin and it reads 3:39:26, that should give me enough buffer. Don’t care that I didn’t hit 3:34. Just very
to be able to stop running and know that I’ve broken 3:40. Probably wouldn’t have done it if I hadn’t had a companion for the last 4 miles. Breaking 3:30 can wait for another day (glad I didn’t go for 3:29 today, it might not have been pretty).
Post Race
2 or 3 minutes of will I get sick won’t I get sick. I don’t. Sister was at the finish line with sugar. Gorgeous gorgeous cold Cola. Then melt in the mouth Wispa – could just feel the sugar pouring back into me. Next up the best ice-cream cone I’ve ever had. Feeling better pretty quickly and memories of the last 4 miles are fading fast. Walked back out to the Mardyke. Showered. And spent an incredibly relaxing 3 hours, lounging on the grass in the semi-shade in the cricket grounds, watching some cricket and listening to tunes on headphones. Bliss.
Will post thoughts and analysis later.0 -
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Saturday
Pace is still there
The plan was to run a lap of my 3-and-a-bit lap 10K route. I'd target 4:10 pace which is what I aim to run in the 5 miler next Saturday. I wanted to see how that pace felt and I was really looking forward to stretching the legs.
During my warm-up my legs felt unusually fresh. Usually they weigh a ton on warm-ups. Warm lunchtime sunshine alternating with very heavy showers.
I set off on the fast lap and the watch showed 4:00 km/min pace. I knew I should slow down but, I didn't, and decided to hold the effort more or less constant. Legs felt good, and the lungs were given a work-out. I knew without looking that I was picking up the pace. During the last kilometre the lungs were protesting, but the legs felt alright. It wasn't easy to maintain the effort over the last 800ms, and I was happy to complete the lap and stop the watch.
Warm-up 3.20KM @ 5:45
KM01 4:01
KM02 3:56
KM03 3:51
Total 3.18KM @ 3:55
Cool-down 3.17KM @ 5:27
Ok I'd taken a risk by departing from planned 4:10 pace, touchwood the legs survived it. Very happy to have run this pace and it does make me feel more confident about hitting 4:10 next Saturday. Very happy to have worked the lungs. (3:55 km/min is 6:19 min/mile, it reads so much faster in miles).
Sunday
First two digit mile run since Cork. First outing for CCM13 top, very snug and very comfortable. I forgot to switch autolap from 1KM back to 1Mile so didn't get mile splits for this. Conditions were ok, dry and warm but it was very very windy around the playing fields by the papal cross. This was an unremarkable run, I'm just happy that week by week as I gradually up the pace and gradually increase the distance, my legs are responding well. Post marathon recovery officially ends when I find myself on the start line next Saturday morning.
Total 10.18M @ 8:51
Post Marathon Week 3 Targets|Actual Distance|Actual Pace
Recovery 5M @ 9:15 to 9:30 | 5.04 | 9:14
7M with 3M PMP (7:57/7:58) | 7.03 | 8:36 with 3.01M @ 7:55
Recovery 4M @ 9:15 to 9:30 | 4.19 | 9:11
6M with 2M @ 10K pace 4:10 km/min | 5.94 | 8:07 with 1.98M @ 6:19 (3:55 km/min)
LSR 10M @ 8:45 to 9:00 | 10.18 | 8:51
Post Marathon Week 3 the non-running bits|Sessions To Do| Sessions Completed
15 Minute Core | 4 | 2
15 Minute Stretching | 4 | 4
15 Minute Foam Rolling | 4 | 2
WTD| MTD | YTD
32.38 | 105.59 | 852.93 |
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New 5 Mile PB of 33:10
Race day finally arrived and I’d been really looking forward to this one. I walked over to the starting area. Conditions were good for running, light breeze, fresh air, mostly cool. There was even a light sprinkling of rain just before the start. I did a 2 mile warm-up (2.01M @ 9:14) round the North Road. Met up with some colleagues from work to wish them luck and then we made our way to our respective pens. I lined up I guess about 20 metres back from the front of the first wave.
Ever since running those 10K time trials pre Cork, I’ve become more comfortable pacing in metric for shorter and faster sessions. So the Garmin is switched to metric for the day. The plan is to have an average pace of 4:05 min/km (6:34 min/mile) at half-way and then to try keep that average pace below 4:10 min/km (6:42 min/mile) to the end. This should get me home in 33:XX.
The Easy Half
Not too much congestion over the opening straight on Chesterfield and it’s easy enough to hit race pace with just the minimum of weaving. I did have to take the first right turn quite wide to avoid other runners but after that traffic wasn’t an issue. Pace was showing from 4:01 to 4:03 most of the way along the North Road. It felt fine and my footfall felt good. Passed one guy inside the first mile and his breathing is already struggling. Wrong pen? The first half of the race is really without incident and it’s all about deciding how fast I want to risk running before the real race begins at the bottom of the Kyber. I’m a little concerned when I see KM03 log at 3:58 pace (6:23 min/mile). Too fast?
Power down the Kyber. Before the half-way chute I get a shout-out from mrs outforarun, her sister and her partner and from little outforarun, I check the Garmin and it’s showing an average pace of 4:01 (6:27 min/mile). If I’ve gone out too hard I’ll find out shortly.
KM01 4:03
KM02 4:08
KM03 3:58
KM04 3:56
The Tough Half
We turn onto Military Road. I focus on keeping the effort constant. I don’t find it too difficult. My legs feel ok, my breathing is also 'ok'. This is not the case for several runners around me and I’m overtaking lots of people over this short but steep ascent. Get to the top of the hill and resist the temptation to take a little breather and continue to focus on maintaining the effort. Pass the 3 miler marker. Only 2 miles to go, so far so good but I am starting to worry a bit about the Upper Glen Road. I continue to overtake runners as we go through the S-bends. Through the water station and along the path underneath the hospital. Not looking forward to this second hill.
More conscious of my breathing now. The start of the hill is ‘ok’. I overtake some more runners and I’m overtaken by one or two. I don’t check the Garmin, I don’t want to do that until the hill is behind me. It’s always like a false summit here, you break the steepest part of the hill, but it continues to drag for some metres afterwards, I think this is the most difficult section. But it’s great to pass the 4 mile marker. I don’t feel as bad at this point as I did last year. Hill’s over, I check the pace and it’s dropped to 4:06 (6:36 min/mile). I pick things up slightly. I know that a 32:XX could be on, but I’m holding off on any big push until at least Furze Road. But then when I get to Furze Road I wait until the 400ms marker. I gradually pick up the pace, one guy shoots past me on the left, I don’t have that sort of kick today. Only when I see the finish line (race clock showing 33:0X) do I pick it up and I cover the last 100ms or so in 3:31 pace (5:40 min/mile).
Over the line in 33:08 on the Garmin, covering 8.10KM (5.03 miles) at an average pace of 4.05 min/km (6:35 min/mile). For a moment I thought I might have to get sick but that sensation passed after a few seconds.
KM05 4:10
KM06 4:06
KM07 4:20
KM08 4:06
Official chip time is confirmed at 33:10. That’s 238th position of 2754 finishers, top 9%. And a new 5 mile PB of nearly 90 seconds.
http://connect.garmin.com/activity/335590399
Cool-down 2.27M @ 9:31
Thoughts
I think a 32:XX was possible, but I didn’t deserve it. If I’d really pushed from the start of Furze road I probably would have gone under 33:00. So while I’m happy to have posted a good PB, I’m a bit disappointed that I didn’t hurt some more when crossing the line.
I’m happy that some of the speed I’ve found in the last months has been translated into a PB.
So after following P&D for the first half of the year I’ve taken 61 seconds off my marathon time and 85 seconds off my 5 mile time: an improvement of 0.46% and 4.10% over the respective distances. It appears then that marathon distance and I are not the best of friends!!
From a race organization point of view the 5 Miler ticked all the important boxes: accurate distance, accurate timing and well marshalled. Goodie bag was a bit frugal, but the t-shirt was nice.
2013 2 races and 2 PBs.
(thoughts of a 69:XX 10 mile attempt in August are taking shape :eek:)
Post Marathon Week 4 Targets|Actual Distance|Actual Pace
Recovery 5M @ 9:15 to 9:30 | 5.05 | 9:15
8M General Aerobic @ 9:00 to 9:15 | 8.04 | 9:03
Recovery 4M @ 9:15 to 9:30 | 4.21 | 9:00
Irish Runner 5 Mile Race, targeting 33:XX | 5.03 | (33:10) 6:38
LSR 12M @ 8:45 to 9:00 | |
Post Marathon Week 4 the non-running bits|Sessions To Do| Sessions Completed
15 Minute Core | 4 | 1
15 Minute Stretching | 4 | 2
15 Minute Foam Rolling | 4 | 1
WTD| MTD | YTD
26.60 | 132.20 | 879.54 |
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Finished last week’s running Sunday morning with 12 miles in the Park. The legs were definitely less than fresh for this one. I started slowly as usual and expected average pace to fall into LSR range after 2 or 3 miles. Instead I had to wait until mile 9 before average pace had picked up to 9:00. Maybe not a bad thing. The Achilles had a hangover from Saturday, apart from that all felt ok.
Overall I’m very happy with the week’s work. Two sources of disappointment though: one, not pushing enough over the final kilometer of Saturday’s race, and two neglecting core, stretching and foam rolling this week.
M01 9:45
M02 9:25
M03 9:01
M04 8:58
M05 8:45
M06 8:41
M07 8:44
M08 9:02
M09 8:46
M10 8:50
M11 8:38
M12 8:52
Total 12.03 @ 8:57
Post Marathon Week 4 Targets|Actual Distance|Actual Pace
Recovery 5M @ 9:15 to 9:30 | 5.05 | 9:15
8M General Aerobic @ 9:00 to 9:15 | 8.04 | 9:03
Recovery 4M @ 9:15 to 9:30 | 4.21 | 9:00
Irish Runner 5 Mile Race, targeting 33:XX | 5.03 | (33:10) 6:38
LSR 12M @ 8:45 to 9:00 | 12.03 | 8:57
Post Marathon Week 4 the non-running bits|Sessions To Do| Sessions Completed
15 Minute Core | 4 | 1
15 Minute Stretching | 4 | 2
15 Minute Foam Rolling | 4 | 1
WTD| MTD | YTD
38.63 | 144.23 | 891.57 |
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