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2012 4 Races for 4 PBs
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Dress Rehearsal 12K with 3K @ PMP
Another absolutely cracking evening for a run. How long will this last?
I set out on this one having decided to follow overpronator's wise suggestion above. Tip around at 4:28 [7:11] instead of 4:15 [6:50] for the PMP bit.
Start by heading into town. Nimbus feel light, legs feel good. My goal for the first section is to run easy, but I leave myself freedom to pick up the pace a little as long as I feel comfortable. In a way I feel more relaxed running slightly faster than easy pace, it's as if I'm not giving the knee the time or opportunity to protest. I'm waiting for some feedback, but none is coming and my confidence grows a little. Cross the Shannon and run along the short dirt-track loop near the railway bridge. Then back over the Shannon again, round by the station and then back onto the Old Dublin Road. I switch into PMP at the start of this stretch.
I genuinely planned on 4:28 [7:11] pace. The first 400ms or so the Garmin shows 4:17 [6:53]. Ok let's ease up. And I do ease up: 4:17 becomes 4:19 [6:56], becomes 4:20 [6:58], becomes 4:21 [7:00]. Over a kilometre in and I still need to ease up. But I lose concentration and the pace picks up again. I seem to be settling around 4:19 [6:56]. Then I think ok, lets just go with that, a kind of compromise between my original sub 3:00hr target and overpronator's wiser sub 3:10hr target. Fine. Knee feels grand.
With around 800ms to go I divert into the IDA park for a short loop in their. I can tell that the pace has picked up a little more. I check and I'm back to 4:17 [6:53] again. Ah go on then! I push a little over last 500ms or so and see the final average come in at 4:14 [6:50]. Risky.
The knee was completely fine for the entire run. Happy days. I'm a little more optimistic now. I do think the knee preferred this lively run ahead of some of the slower easy and recovery pace runs.
Sub 3:00hr pace felt good. I was breathing a little near the end as the average pace pushed up. Big confidence boost: I reckon 4:28 [7:11] is going to feel terribly slow for the opening kilometres on Monday; good.
Mentally I needed a run like this evening's. I've two more easy runs planned before raceday, hopefully they'll pass without incident.
8.56K @ 4:53 [5.32M @ 7:51]
3.02K @ 4:14 [1.88M @ 6:50]
0.85K @ 4:40 [0.53M @ 7:30]
Total 12.43K @ 4:43 [7.72M @ 7:35]
WTD 12.26 MTD 12.26 YTD 763.100 -
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Silver 3:13:43
The Aftermath
Despite setting a new PB, and a decent one given the very hot and humid conditions, my lasting memory of this race will be one of the inside of a first aid tent.
I crossed the line feeling as well as I could feel having toughed out the closing miles of a tough marathon. I guess I must have still been operating on adrenaline, because around 5 minutes later I sat down on the road side, poured some water over my head and started to feel unwell. I started to have difficulty breathing and could feel a tingling from my stomach spreading up through my chest and lungs and arms. I managed to stand-up and headed for the first aid tent where I told them how I was feeling. I spent the next 15 minutes on a stretcher, legs elevated, supping on water and being fed a banana (I couldn’t peel it myself), while they monitored my blood pressure and while I slowly managed to resume breathing normally. I was expecting an oxygen mask to arrive but none did.
In the meantime I had a nice distraction from my lungs as both legs started cramping like crazy. I cannot remember ever getting one cramp in the last 6 years of running, now I was making up for it. I could hear the first aid staff saying I needed physio, that seemed to be their main concern and I was happy to hear that because they didn’t seem overly concerned about my breathing.
A packet of salty Taytos was opened for me, I still didn’t have all the feeling back in my arms and hands. Next I manage to get from the stretcher into a wheelchair and was pushed to the physio tent. A half-marathoner waved me ahead of him so I could get seen to first. About 20 minutes of physio later from a really nice physio (best of luck with the new arrival) and I managed to exit the tent on my own two feet. Was still feeling a bit anxious about my breathing, but it was now back under complete control. I was probably still just in a bit of shock. Mangaged to find my friends again. Had a laugh, and a coke and had company for the walk back to hotel.
The Race
A little over three hours earlier I was on the start line, with only the sub 3:00 balloons ahead of me. Target pace range was 4:27 [7:10] to 4:29 [7:12] for a sub 3:10 marathon. We were off with minimum fuss.
01-05K in 22:12
Overall average pace 4:26 [7:09] estimated finish time 3:07:24
Little bit of weaving to start with and I have to fight for my line through the first corner onto the Grand Parade. Keep an eye more on the sub 3:00 balloons up ahead rather than the pace on the Garmin.
When the first K logs at 4:13 [6:46] I immediately start to ease up, but I’m happy, it didn’t feel like sub 3:00 pace, I don’t feel like I’m travelling fast, I feel very very comfortable. I get the tiniest bit of feedback from the left knee as I head along Lavitt’s Quay and try to ignore it. It passes after 100ms and I don’t hear any further protest from the knee for the rest of the morning.
The field is already starting to thin out as we swing north towards Blackpool. I’m still travelling too fast but the average pace is heading in the right direction, it’s now showing at 4:23 [7:04] and dropping. Get my first shout out from a mate in Blackpool. And before I know it we’ve already covered 5K. A little too fast but I’m feeling comfortable and I’m gradually slowing down.
06-10K in 22:36
Overall average pace 4:29 [7:13] estimated finish time 3:09:04
We leave the City Centre spectators behind and start to head out of town along the docks. I take my first gel after 6K. Pass one runner who looks like his race may already be over, he’s kicks a bottle in frustration as he walks along the footpath. Makes me think about my knee and I’m happy that all is fine.
I can’t say at this point that I’m thinking the heat is a factor. There is a gentle breeze blowing against us so this is probably helping. I concentrate on trying to follow a decent racing line. As we approach the skew bridge I notice the usual 5 mile clock isn’t there this year. We head down toward the first relay change over. I’m travelling at the fast end of target pace 4:27 [7:10]. I tell myself it’s ok to ease up a little further. Start chatting with another runner here. He complains about how hot it is. Again I don’t feel the heat is an issue. This guy ran 3:12 in London. We chat along the dual carriage-way and I notice the pace drops now to 4:29 [7:13]. I’m not concerned, better to be travelling slow end of target pace.
11-15K in 22:17
Overall average pace 4:28 [7:12] estimated finish time 3:08:44
We stop chatting as we head up the first proper incline of the morning, exiting the Dunkettle Roundabout. I remember cheerfully thinking ‘less than 20 miles to go’ as we pass the 7 mile marker and head down into the tunnel. I take my second gel here and then ignore the Garmin for a while as we lose reception.
I’m feeling good. Cars sounding their horns in support as we climb out of the tunnel and back into the daylight. The sun is starting to burn through some of the haze now and for the first time this morning I start to notice that it is warm. I pull ahead of my companion of the last few kilometres as I work my way past a group of 4 marathoners, who seem to be struggling a little. I thought my companion would come with me, but he didn’t and soon I’m on my own with around 100ms of empty road ahead.
I gradually pull up to and overtake another 2 runners as we head up the slip road off the South Ring Road. I take a bottle from the water station here. Realise it has no top. I drink a little of it but the majority goes over my head onto my back, nice and refreshing. It is warm. I pass the 9 mile marker on a slight incline and for the first time today I can feel the effort. Nothing terribly difficult but enough to make me a little concerned about how the day could turn out. It’s best not to think ahead too far, especially when running up an incline. Average pace is bang on target at 4:28 [7:12].
16-20K in 22:07
Overall average pace 4:28 [7:11] estimated finish time 3:08:12
“Ooooh, yes sir, I can boogie. But I need a certain song. I can boogie, boogie-boogie, all night long”
Legs pick up the rhythm to the roadside music as we turn onto the Skehard Road. Brings a real bounce to my step and now the road is heading slightly downhill. Legs feel good. Kilometre 16 is a fast one at 4:18 [6:56] pace. Pass the 10 mile clock in 1:12:XX.
I high-five some kids. Pull up to another runner around here and we run side by side for a little. We compare notes for around 200ms and then I wish him luck and pull ahead. I go through the second relay handover spot and see average pace has increased again, up to 4:27 [7:10]. Tell myself to be careful still a long long way to go. It’s hot now. I finish my bottle of water while taking my third gel.
The next water station is at the turn by Blackrock Castle. I shout ahead asking “One with a top?”. No bother, one of the volunteers finds one and a seamless handover follows. Thanks. Legs continue to feel really good as I head out along the Estuary walkway. A little breeze helps cool things down for a while. I pull pass two other marathoners here. I still see 4:27 [7:10] showing and I make an effort to slow up just a little. This 5K block was my fastest so far.
21-25K in 22:23
Overall average pace 4:28 [7:11] estimated finish time 3:08:20
I see the halfway clock change from 1:34:59 to 1:35:00 as I pass over the marker. Absolutely spot-on target time at the halfway point, actually probably a little ahead of target as the clock shows gun time.
Up over the footbridge and down the other side, was a little concerned here that the steep incline and decline would trigger some feedback from the knee, but it was fine. Down along the old rail line now. I overtake another one or two marathon runners here and I do wonder am I going too fast.
Around 10ms ahead I notice a Clonakility AC runner who seems to be running at my pace and looks fairly strong and comfortable. I pull up to his shoulder as we turn onto the Marina. We get a shout from the roadside, telling us “great running, work together”. I pull level with him and we silently run side by side for 100ms or so. Then he seems to push and so I drop in behind him for a while, letting him lead the way. I grab a sponge from the water station and carry it with me. K24 was another quick one at 4:21 [7:00]. We leave the river and start to head down Central Park Road and here I push a little and overtake. I thought he’d stay with me and that we’d swap places for a while longer, but I didn’t see him again.
26-30K in 21:53
Overall average pace 4:27 [7:10] estimated finish time 3:07:43
I’m happy to return to the city and to the support around Albert Road. Get my name shouted out a few times (I opted to have it printed on my number). I’m aware that I’m travelling well, and the pace is strong and that I probably look quite comfortable. My sister and her boyfriend give me a shout out around here. But despite what the Garmin might be showing and despite how comfortable I might look I can detect an ominous rise in the effort levels. I do start to wonder for how much longer I will be able to keep this pace going.
I ease past another 2 or 3 marathon runners as I head down the South Link Road. I turn up the steep exit and into Turners Cross. This kilometre, K29, is another fast one logging at 4:14 [6:49] pace. I didn’t notice the split at the time, if I had I would have eased off a little. I’m happy to see the 30K marker arrive. Just 10K and a ‘bit’ to go. The average pace is still showing at 4:27 [7:10], but the way the legs feel and the way the effort is changing, I know that this won’t last. We still haven’t hit the 20 mile mark. I take my second last gel and brace myself for the miles ahead. This was my fastest 5K block of the race, maybe not the best moment to have thrown out some fast kilometres.
31-35K in 22:47
Overall average pace 4:28 [7:11] estimated finish time 3:08:21
Great support around the Lough. Effort continues to rise but the average pace continues to hold steady at 4:27 [7:10]. But I never really believe I’ll be able to hold it. Any climb is hurting now and any descent is so welcome. The heat is becoming more and more of a factor as well. I can feel the heat rising from the road, the air is heavy, the sun hot on my head. I’m sweating a lot. I glance at the Garmin waiting for it to show 4:28, and ready for that to signal the beginning of the end.
A final respite as we descend down the Wilton Road and then we turn up onto the Model Farm Road. The incline doesn’t kill me, but the effort levels rise again and I know that to push now would ensure a very nasty finish. I just have to try manage the decline in pace and the rise in effort as best I can. I’m still overtaking some other runners but this point last year I was growing in optimism, this year the opposite. And then the average pace shows at 4:28 [7:11].
36-40K in 24:28
Overall average pace 4:31 [7:16] estimated finish time 3:10:37
Through the 22 mile marker and 4+ miles seems so very far to go. I try tell myself that it’s just like yesterday’s easy run not very far at all, but I fail to convince myself. I’m thrilled to run downhill to the Orchards but I cannot maintain much of the extra momentum into the flat section that follows. Take my final gel. I’m surprised to see the average pace still showing at 4:28 [7:12] but I can’t fight the decline.
I’ve done really well to still be on target so late in the race. But we turn onto the Carrigrohane Road it reads 4:29 [7:12] and I stop looking at the Garmin. Head down, see the 23 mile marker pass under my feet. Ahead of me there’s an Eagle AC runner that I’m slowly slowly dragging in. Legs are sore, calves in particular. Things are switching to slow motion. It takes forever for the 24 mile marker to arrive. Pass the County Hall and turn over the bridge for the Mardyke. I pull alongside the Eagle AC runner and then pull ahead of him. A relay runner (who is struggling, stop-starting) tells us to stick with it that we’re nearly there. I try to distract myself mentally and try take in as much roadside detail that I can, anything to take my mind off how the legs and engine feel. Eventually pass the 40K marker and onto the longest 2K of the year so far.
41K to Finish in 13:00
Overall average pace 4:33 [7:20] finish time 3:13:43
I haven’t a clue what pace I’m travelling at. All I know is that I’m travelling as fast as I can. I know that I will still pocket silver as long as the 3:15 balloons don’t come past. I pass some more runners along the riverside walkway. A band is playing some very slow music as we exit onto the quays, I instead badly need another shot of “Yes sir, I can boogie…”.
We cross the river sooner this year, which mentally helps. Nearly nearly there. A guy in a red and white singlet I passed on the Carrigrohane Road has found a late lease of life and robs a position from me here. Then Eagle AC overtakes me. A shout out from a friend at the roadside as we finally turn onto Patrick’s Street. I’m wrecked and cannot summon any sense of elation for this final dash. I hear the announcer calling people home in 3:13. I up the pace a little see the clock up ahead and know that a 3:13:XX is secure. Really glad to cross the line.
I’m happy with the time given the conditions. I collect my medal. Shake hands with the red and white singlet guy. And then look out for friends waiting my the finish line. I feel wrecked and I feel like I might get sick. Instinct tells me to head close to the first aid tents before sitting down ......
And Now
Since Monday I’ve decided that this will be the last Cork marathon that I will race. I’m sad about this but I really do not want to risk running in those conditions again. I will switch instead to running DCM and I will probably look to running the Half in Cork.
I also don’t want to push on immediately for a sub 3:00 attempt. I finished in position 68 of 1110 finishers and last year the runner finishing in 68 came home in 3:08. This tells me that my sub 3:10 goal was realistic and attainable under different condtions. But all the same I want to run sub 3:10 before trying for sub 3:00. Definitely the experience from Monday has made me more cautious about marathon distance.
Anyway I’m happy with 3:13. It is a Boston and London qualifying time. And I’m happy with my first top 100 finish in CCM. It’s the highest I’ve finished in a marathon field, top 7%.
Enjoying a week off now and plan is for 3 weeks of easy running from next Monday.0 -
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Here's how the marathon played out on the Garmin. The 'Estimated Finish Time' is based on a perfect running line. It was looking particularly good from K27 to K34, but of course the Garmin wasn't measuring effort
KM | Split Pace | Cumulative Pace | Estimated Finish Time
01 | 4:13 [6:46] | 4:13 [6:46] | 2:57:34
02 | 4:25 [7:06] | 4:19 [6:56] | 3:01:58
03 | 4:33 [7:19] | 4:23 [7:04] | 3:05:15
04 | 4:31 [7:17] | 4:25 [7:07] | 3:06:38
05 | 4:31 [7:16] | 4:26 [7:09] | 3:07:24
06 | 4:25 [7:06] | 4:26 [7:08] | 3:07:11
07 | 4:33 [7:19] | 4:27 [7:10] | 3:07:49
08 | 4:27 [7:09] | 4:27 [7:10] | 3:07:47
09 | 4:28 [7:11] | 4:27 [7:10] | 3:07:49
10 | 4:45 [7:38] | 4:29 [7:13] | 3:09:04
11 | 4:34 [7:21] | 4:29 [7:13] | 3:09:23
12 | 0:00 [0:00] | 0:00 [0:00] | Tunnel
13 | 0:00 [0:00] | 0:00 [0:00] | Tunnel
14 | 4:30 [7:14] | 4:29 [7:12] | 3:08:50
15 | 4:26 [7:09] | 4:28 [7:12] | 3:08:44
16 | 4:18 [6:56] | 4:28 [7:11] | 3:08:18
17 | 4:25 [7:06] | 4:28 [7:11] | 3:08:11
18 | 4:24 [7:06] | 4:27 [7:10] | 3:08:03
19 | 4:28 [7:12] | 4:27 [7:10] | 3:08:05
20 | 4:31 [7:16] | 4:28 [7:11] | 3:08:12
21 | 4:29 [7:14] | 4:28 [7:11] | 3:08:16
22 | 4:36 [7:25] | 4:28 [7:11] | 3:08:32
23 | 4:26 [7:07] | 4:28 [7:11] | 3:08:28
24 | 4:21 [7:00] | 4:28 [7:11] | 3:08:15
25 | 4:30 [7:15] | 4:28 [7:11] | 3:08:20
26 | 4:24 [7:04] | 4:28 [7:11] | 3:08:13
27 | 4:20 [6:59] | 4:27 [7:10] | 3:08:02
28 | 4:25 [7:07] | 4:27 [7:10] | 3:07:59
29 | 4:14 [6:49] | 4:27 [7:09] | 3:07:39
30 | 4:29 [7:13] | 4:27 [7:10] | 3:07:43
31 | 4:37 [7:26] | 4:27 [7:10] | 3:07:57
32 | 4:30 [7:15] | 4:27 [7:10] | 3:08:01
33 | 4:21 [7:00] | 4:27 [7:10] | 3:07:52
34 | 4:35 [7:23] | 4:27 [7:10] | 3:08:02
35 | 4:43 [7:36] | 4:28 [7:11] | 3:08:21
36 | 4:41 [7:31] | 4:28 [7:12] | 3:08:36
37 | 4:43 [7:36] | 4:29 [7:12] | 3:08:53
38 | 4:59 [8:01] | 4:29 [7:14] | 3:09:27
39 | 5:04 [8:09] | 4:30 [7:15] | 3:10:04
40 | 5:01 [8:05] | 4:31 [7:16] | 3:10:37
41 | 5:06 [8:12] | 4:32 [7:18] | 3:11:13
42 | 5:13 [8:24] | 4:33 [7:19] | 3:11:54
42.54 | 4:57 [7:58] | 4:33 [7:20] | 3:12:08
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