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2012 4 Races for 4 PBs
Comments
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As has already been said, very well done and thoroughly well deserved.
I know you doubted yourself a little bit at times in the lead up to the race, but I don't think anyone reading your log did based on the excellent block of training you put together. Enjoy the aftermath
See you in Dublin this October......?0 -
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Pre-Race
It took me 3 years and 4 marathons to bring my PB down from 3:41 to 3:39. I woke up Monday morning knowing that I was about to try knock another 20 minutes of that PB. Was I mad?
I was having some difficulty focusing on the trust and belief that posters on here had been calling for. On the positive side I was never more certain that I could break 3:30 for the first time, if I went for 3:29. Instead I was going to go for 3:19! Would this just mess everything up? Would I die another death at marathon end? This time a death worse than previous deaths? Would I collapse over the line in 3:30:00, when I could have cruised home in 3:29:59?
These were the thoughts that accompanied me over toast and cereal and coffee in the Lancaster Lodge on Western Road 90 minutes before the start line.
To battle these thoughts I found myself thinking back to the 29K run with 23K at PMP from April. This meant I could get to 23K for sure. I ran 29K on that day, alright so 6K were not PMP, but race day adrenline will surely allow me run 29K at PMP? May as well call that 30K. So really I just got to worry about the additional 10K to bring me to 40K. How hard can that be? Really that’s what I’ve been training for, those 10K from 30 to 40. If my training has been successful then it’ll get me through these 10K and well the crowd will see me good for the last 2K. Easy.
The key is getting from 30K to 40K. No need to worry until I hit 30. Relax and enjoy till then and let the training kick in after that. I wasn’t 100% convinced I was aiming for the right target. But I was 100% prepared to commit to that target and accept whatever that might bring.
Breakfast over I head back to my room and get dressed: Band-aids on nipples, vaseline elsewhere, Nike Pro-Combat compression shorts, Adidas 7” shorts, number 1035 pinned onto electric pink Frank Duffy top from last year, regular short black socks, Nimbus 13 on their final run, and a gel belt with 6 PowerBar gels, regular apple flavour with sodium and caffeine content, and two spare band-aids. Garmin is switched to metric, with average pace showing and auto-lap at 1K. 500ml Powerade bottle filled with water. I’m ready.
I stroll over to Patrick Street, gradually joined by more and more runners. In the space of the 10 minute walk I change my mind maybe 10 times about whether or not the weather is good. There are clouds busy in the sky. When the sun shines it feels too warm, when the sun is covered it feels too muggy, but there’s a light breeze and when that blows it feels fresh. Happy to discover I don’t need to make any last minute portaloo trips.
I walk into the starting pin and once the pacing balloons are up I find a spot between the 3:15 pacers and the 3:30 pacers. It feels really odd to be looking back at the 3:30 balloons. Again I ask myself am I doing the right thing? Last year the 3:30 balloons crossed the line over 9 minutes ahead of me. I’m not nervous though, not overly so at any rate, I’m just unconvinced that I’m doing the right thing. I’ll soon find out I guess. I find some satellites and bounce up and down a bit, impatient to get going.
The PA is gradually counting down the minutes. And then eventually it’s a straight countdown from 10 to 1. Siren sounds, crowd cheers we move forward, fingers poised over start buttons and we cross the line. Beep, beep, beep-beep, beep, beep, beep-beep. We’re off.
01-10K in 47:22
:20 = Gold (targeting 4:43 min/km [7:35 min/mile]):25 = Silver:30 = Bronze:39 = Consolation (PB)
So the plan for the first half is to hold average pace at 4:43 [7:35], though 4:44 [7:37] would also be ok. Just keep things calm, don’t go too fast, relax and establish a steady comfortable rhythm and also try look about me and take in the sights and sounds. Just try enjoy the race.
The first kilometre I was a bit too anxious to avoid slower runners and ended up running a little too fast. I was running high 4:3X pace. Part of me was happy because it felt very easy. I enjoyed the luxury of slowly applying brakes. I still can’t make my mind up about the weather. When we cross the Lee for the first time and run down Pope’s Quay it felt warm. I knew for sure that it was wise not to have worn my Skins base layer.
For the first time ever in Cork I’ve exited Leitrim Street before seeing the front runners coming down the other side of the road. I get my first shout out at 4K from a mate in Blackpool. By now I’ve heard my name called several times, I’m happy with the decision to print names on the marathon numbers, I think this will help later.
By now I’ve brought the average pace in check. It increases to 4:42 [7:34] as we head back toward the river but as it’s slightly downhill I just go with it and keep the brakes off. We turn left and start following the river out of town. I get another shout-out from friends at 6K. The next time I’m due to see these friends is at the 20 mile mark, will I still be travelling at 4:43 [7:35]? I take my first gel at 6K and mentally it feels good to kick-off the in-race fueling. Gel consumed, pace on track, legs feeling ok.
On Horgan’s Quay a Dutch guy asks me how far the tunnel is. We get chatting. It’s his first time in Cork, he likes it, diplomatically he says he likes the way it’s "unpolished". As we head onto the Lower Glanmire Road I ask him what he’s aiming for. He says 3:40. Three-four-oh I ask? Yes he replies. I wonder if I should tell him that if he’s aiming for 3:40 then he really shouldn’t be having this conversation. But then he mentions that he has gone sub 3:30 before. So I guess he must know what he’s doing?
We chat away as we head down toward Silver Springs. Being from Holland he says that for him Cork is a really hilly course. I notice that the average pace has dropped to 4:44 [7:37], fine. But then it drops to 4:45 [7:39] and so I start to pick it up again. He stays with me for a while but as we approach 10K he says he’s going to let me go. I shake his hand and wish him the best of luck (he’d finish in 3:45). Average pace reads 4:44 [7:37] as I pass through 10K. All going to plan so far. I’m happy to have had the chat with the Dutch guy and I think it might have benefited me, ensuring I didn’t go too fast too soon.
11K to 20K in 46:52
In my head I’d broken the race into four 10Ks. The first 10K would be easy, just a warm up that would allow me settle into marathon pace. The second 10K shouldn’t be too much more difficult especially with race day adrenaline helping the pace feel easy. I expected the third 10K to be tougher and more challenging, but manageable. The final 10K would be where the race was won or lost. The last 2K I’d worry about later.
Into the second 10K then and the legs are feeling good. I’m enjoying the run. Slowly picking off runners, mostly relay runners, but it’s nice to be passing people whatever race they’re running. We pass through the Dunkettle Roundabout and onto the first significant climb of the day. I hold average pace at 4:44 [7:37] and continue to overtake runners as we climb. The sun is out and it feels warm here. I take on some water. We turn down into the tunnel. I remember not to hug the outside wall and instead take the racing line down the centre of the road. Into the tunnel and lose satellites on Garmin. It’s a bit lonelier going through the tunnel this year. In fact I’m finding that this no-man's land between the 3:15 balloons and the 3:30 balloons is generally lonelier. I’m running mostly on my own.
We exit the tunnel into the sun and the Garmin kicks back into life. I take my second gel now. Wash it down with more water. I’m getting through these 500mls quicker than usual. We leave the N40 and head down past Mahon Shopping Centre. “Go on Donal! Love your top!” I smile and wave. Still feeling good. Another wave of heat as we turn onto the Skehard Road. Running directly into the sun. I can feel my head hot. Around here the average pace settles back on 4:43 [7:35].
The 10 mile clock is showing 1:17 as I pass. I’m on target. I think how a few years back this would have been a 10 mile PB for me, and how today it feels very comfortable. Every now and again I tell myself that if I felt like I do right this moment in a 10K race then I’d be really happy. This helps convince me that the pace is fine, that I’m doing ok and that I can continue to hold the pace. We turn onto the estuary walk by Blackrock Castle and I take my third gel. Third gel of six, feels like half-way there.
I’ve noticed a few quick splits, K16 and K17 were 4:36 [7:24] and 4:30 [7:15]. I tell myself to be careful and ease off a little. I’m happy to be focusing on slowing down rather than on pushing at this point.
It’s hot again alongside the river. At least whatever breeze there is, is mostly at our backs. The water looks lovely this morning, shimmering. Again I’m enjoying the run. Everytime I check average pace it’s showing 4:43 [7:35], so all in control. I pass the 20K marker. That last 10K was easier than I’d expected.
21K to 30K in 47:03
So this is where I expect things to get a bit more difficult. I remind myself of what posters here have said about having a wobble in this section, that it’s normal. P&D also refer to bad patches from halfway to 20 miles, these “are a test of mental resolve. Often these stretches will last a while and then mysteriously go away. The key is to have the confidence that you’ll eventually overcome this bad patch.”
As I go through the half-way point the race-clock reads 1:40:30. Perfect. Keep this going and push just a little over the closing kilometres and I should have my sub 3:20. Average pace continues to hold at 4:43 [7:35]. I continue to feel relatively comfortable. I do however log a 4:58 [8:00] split for K22, this I think was due to having to slow down in traffic over the narrow foot bridges. All the same I push just a little to ensure average 4:43 [7:35] doesn’t drop.
As I complete 23K I start thinking that I have now gone further than any PMP run in training. I still expect to reach 30K without issue. I drop my 500ml bottle at one of the water stops around here and take a fresh bottle. Great that they have bottles in Cork.
We exit the long tree-lined, slightly humid walkway and back onto the Marina. The crowds, largely missing since Blackrock Castle are back and the cheers are welcome. I take my fourth gel here. Just 2 gels to go. Along the Marina I pass Alex the fireman on his world record run. Mind boggles at how he can cover marathon distance in those boots. There’s a Navy ship sailing down the Lee and it sounds its horns. Great atmosphere along here. Lots of distractions to take the mind off tiring legs. Some leading half-marathoners starting to come through. I grab a wet sponge and run with it for the next while. Dabbing my head and the back of my neck, and squeezing drops onto my calves. Lovely.
We pass the 16 mile marker. I always think just 10 miles to go when we pass this marker. My legs are starting to tire now, but it’s still manageable. I expected them to tire around now, but again I remind myself that if I felt this comfortable over halfway into a 10K race then I’d be thrilled. Everytime I check average pace it’s holding at 4:43 [7:35]. I continue see the odd fast split, K26 for example was 4:34 [7:21].
The crowds are great at the end of Central Park Road. I get lots of shouts here, really makes a difference having your name on the number. I think my form is still good. I try to focus on the kilometre on hand, but my thoughts are starting to think ahead to the upcoming kilometres, the real race is starting to beckon.
I always like the stretch down the South Link Road. And I always dread the sharp steep exit up to Turners Cross. This hurts the legs. Short steps up this 60 odd meter incline and now we’re entering the suburban part of the race. I’m not super familiar with this side of town, and every year I have difficulty remembering which street follows which street they all seem the same and and an uphill drag seems to lie around every corner. I don’t like this section. Shortly after Musgrave Park we pass the 30K mark. Average pace still reading 4:43 [7:35]. Take my fifth gel. Let the race begin.
31K to 40K in 49:54
Legs continue to tire. I have a few moments where I’m worried that they are going to tire rapidly and that the wheels might start to come off. But these moments are usually uphill and pass once I’m on level ground. I make sure I appreciate every downhill stretch that arrives. Eventually I get to the 20 mile marker. My friends are there and that gives me a boost. They give me a thumbs up. I wave, smile and try look stronger than what I might be feeling. The Garmin shows around 2hrs 31mins have passed. Ok I have almost an hour to claim bronze, sub 3:30, surely that’s in the bag. I enjoy the drop down Wilton Road.
Then when we turn onto Model Farm Road I start to really feel the effort. This long drag is sapping the energy out of my legs. Not just me, I pass a few runners struggling here. A spectator is shouting “Top of the hill then a 5 mile run”. I don’t want to try push the pace, I’m hoping I’ll recover over the couple of downhills that I know are ahead.
After 34K the average pace is still showing at 4:43 [7:35] but I know I’m slowing. I didn’t see it at the time, I didn’t want to see it, but K34 logged at 4:53 [7:52]. I’d only manage one faster kilometer (K36 @ 4:52 [7:50]) for the rest of the race.
Pace continues to drop all the way up the Model Farm Road. I do get some respite as we head down the steep drop to The Orchards. I take my final gel here and start hoping for a second wind. They’re playing some dance music at the junction to the Carrigrohane Road and it’s amazing how this can sharpen up your form and get that little bit of extra speed out of the legs.
Onto the Carrigrohane Road now. Mercifully the breeze is at our backs. After 37K average pace has dropped to 4:44 [7:37]. This might still be enough, problem is that it is taking all my effort to reduce the decline in pace and yet I can feel that I’m still slowing. I have to halt the decline before I can entertain thoughts of speeding up. But the effort levels grow and the decline continues. Energy is fading fast. Calves are sore, thighs are sore, I feel heavier and heavier, slower and slower.
I pass 38K and average pace is now 4:45 [7:39]. The County Hall is still someway up in the distance. I know that 3:19 is gone. But I reckon I can still get silver sub 3:25, if I can just try hold the rate of decline steady. I’ve less than 5K to go but Patrick Street feels so so far away. One stretch at a time. People calling my name again. I’m reduced to raising a finger to acknowledge them now.
Onto the Mardyke. Passing some runners stopped with cramp here. I’ve stopped looking at the Garmin. I feel I’m managing this decline better than last year and last year I missed out on my gold-target my 4 minutes. If I miss out this year by 4 minutes I’m still good for silver. Keep moving. A spectator calls out that we are “well under 3:30”. This is music to my ears, but does nothing for my legs. I pass the 40K marker, and now it’s just those 2K that I chose to ignore as a thing of nothing in my race breakdown.
Only 2K and a few metres, sure that's nothing.
Onto the little wooded walkway. Halfway round here I feel a little lightheaded. This is worrying. Will the next thing I’m aware of be an oxygen mask on my face? How will they get an ambulance down here? Don’t keel over now, not after 41K.
Thankfully this passes and I’m out of the wooded walkway, back in daylight and on the longest quay on the planet. Just keep moving. I’m looking up for Patrick’s Bridge. Where is it? Another shout out from the roadside, “Only 400ms to go!”. This call surprises me, really, only 400ms? I can do that.
And there’s the bridge and the 26 mile mark, and the crowds. Oh yes! All of a sudden I’m nearly there. I can feel a surge of energy coming on. I turn onto the bridge and remember that it’s slightly downhill from here. I push the pace, the roar from the crowd is faboulous. I pass over the spotter mat and hear my name called. I see the finish line, I can see the the clock changing from 3:24 to 3:25, but that’s ok the chip time will be sub 3:25.
:):) I’ve never felt happier crossing a marathon finish line :):)
Post Race
Garmin reads 3:24:46 (official chip time reads 3:24:49). I’m thrilled. Ok I didn’t get my gold, but silver will do fine for now. Silver is still nearly a 15 minute PB.
Silver is the sub 3:30 monkey well off my back (and that feels really good). Silver is a sub 3:25, something I wouldn’t have got if I’d gone out for 3:29.
Physically I feel good, better than I have done after any other marathon I think. I meet up with friends at the finish line and they all comment on how fresh I appear (compared to previous years). They’ve brought me coke and I gulp it down, getting some sugar back into the system. I’m more or less completely composed within 7 or 8 minutes. Though I do have to take sitting breaks as the heat rises up of the pavement. Some spectators come over to ask how I got on and to say how much they love my t-shirt.
Within an hour I was already formulating thoughts for CCM15, but they’re for another post.
Some Stats
Garmin link is here
Kilometre|Lap Pace|Average Pace
K01 | 4:35 [7:22] | 4:35 [7:22]
K02 | 4:42 [7:33] | 4:38 [7:28]
K03 | 4:48 [7:43] | 4:41 [7:33]
K04 | 4:51 [7:49] | 4:44 [7:37]
K05 | 4:35 [7:23] | 4:42 [7:34]
K06 | 4:43 [7:36] | 4:42 [7:34]
K07 | 4:49 [7:44] | 4:43 [7:36]
K08 | 4:55 [7:55] | 4:45 [7:38]
K09 | 4:46 [7:40] | 4:45 [7:38]
K10 | 4:38 [7:28] | 4:44 [7:37]
K11 | 4:43 [7:36] | 4:44 [7:37]
K12 | 5:52 [9:27] | 4:50 [7:46] (tunnel)
K13 | 3:35 [5:47] | 4:44 [7:37] (tunnel)
K14 | 4:42 [7:34] | 4:44 [7:37]
K15 | 4:45 [7:38] | 4:44 [7:37]
K16 | 4:36 [7:24] | 4:43 [7:36]
K17 | 4:30 [7:15] | 4:43 [7:35]
K18 | 4:42 [7:34] | 4:43 [7:35]
K19 | 4:45 [7:38] | 4:43 [7:35]
K20 | 4:41 [7:32] | 4:43 [7:35]
K21 | 4:40 [7:31] | 4:43 [7:35]
K22 | 4:58 [7:59] | 4:43 [7:36]
K23 | 4:37 [7:26] | 4:43 [7:35]
K24 | 4:40 [7:30] | 4:43 [7:35]
K25 | 4:43 [7:36] | 4:43 [7:35]
K26 | 4:34 [7:22] | 4:43 [7:35]
K27 | 4:46 [7:40] | 4:43 [7:35]
K28 | 4:40 [7:31] | 4:43 [7:35]
K29 | 4:38 [7:28] | 4:42 [7:34]
K30 | 4:47 [7:42] | 4:43 [7:35]
K31 | 4:53 [7:52] | 4:43 [7:35]
K32 | 4:51 [7:48] | 4:43 [7:36]
K33 | 4:33 [7:20] | 4:43 [7:35]
K34 | 4:53 [7:51] | 4:43 [7:36]
K35 | 4:59 [8:02] | 4:44 [7:36]
K36 | 4:52 [7:50] | 4:44 [7:37]
K37 | 5:01 [8:04] | 4:44 [7:38]
K38 | 5:17 [8:31] | 4:45 [7:39]
K39 | 5:20 [8:34] | 4:46 [7:40]
K40 | 5:15 [8:26] | 4:47 [7:41]
K41 | 5:27 [8:47] | 4:48 [7:43]
K42 | 5:29 [8:50] | 4:49 [7:45]
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As has already been said, very well done and thoroughly well deserved.
I know you doubted yourself a little bit at times in the lead up to the race, but I don't think anyone reading your log did based on the excellent block of training you put together. Enjoy the aftermath
See you in Dublin this October......?
Thanks yaboya. Don't know about Dublin. I'm happy enough with one marathon a year (besides I'd never be able to sell it at home, even if I still plan on keeping mileage around 40 miles a week, and alternating 12M, 14M and 16M on Sunday mornings). I did two marathons in 2012 and my heart really wasn't in DCM.0 -
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