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Let the madness continue
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After last year Craughwell had set themselves a very high standard to match. Everything about last years race was first rate and today was no different. Paking, registration, marshalling and the post race food were first rate once again.
As for my own race I didnt really know where I was preperation wise for this, hadnt targeted it bur I was coming off a relatively easy week mileage wise.
First mile is downhill so just let the legs go and see where I was, mile 1 in 7:07, thats quick for me but it was downhill so I though may as well just go with the flow. After the second mile I got in with a group or 3 other runners and we were pacing very nicely off each other. through half way and the pace had eased off from the fast start but was still going good. Half way in 36:18 and still feeling pretty good. Next lap was somehow a 7:06 it didnt feel that fast but that was the fastest mile for me. Was starting to hurt a bit now but figured I would hang on in there for as long as I could, was still running more or less with the same group of runners and there was no one coming past us, we were picking off a good few runners as well. Next two miles were tough, breathing was getting pretty difficult. Mile 9 was a bit better but I knew that the last mile was a tough uphill one so I didnt try to pick the pace up too early. Really felt the burn in my legs on that last mile coming back up the hill to the village but managed to dig in and hold a steady pace. Had nothing left in the legs for a sprint though and lost 2 places in the last 200 meters. I really have to work more on my finishing sprint.
All in all delighted with a 3 min PB. And unlike the last 2 PB this one isnt that soft
According to Mcmillan thats my best ever race result.
Hopefully this sets me up nicely for Connemara now.
Distance 510 miles
Pace : 7:16
Weather: little damp starting off but cleared up
Totals
Week: 26.81
Month : 101.35
Year : 371.580 -
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OK firstly this is long and rambling. If you want the abridged version its one post up
Build up
Training for Connemara wasn’t as good as it should have been. 2 X 20,1 X 19 and 1X 18 with a number of missed Medium runs as well. Prerace I didn’t have a clue as to how I was going to perform but the priority was to put a marathon in my legs and to hopefully run the whole way, not collapse in a heap like in Dublin. The week before was a mix of nerves, fear and rarely confidence in myself.
Pre Race
Arrived at the cathedral and onto the bus, relieved that the weather was nowhere near as hot as last year and the day actually looked pretty near perfect. Slight bit of a breeze stirring the trees but it didn’t seem to be anything major. Bus journey out was pretty uneventful and we passed the Ultra runners just beyond Peacocks as they headed out on their days exertions.
Got out to the start line with around an hour to go to the start and met with a few people for a chat. Got a good talking to by one who wasn’t running but was helping out on the day. Asked me about my plan and told me to run even slower on the first half and not to sprint down the hill coming into Leenane. Told me to count the people passing me and count them off again when I passed them later in the race. Of course I wouldn’t do that, not out loud anyway J.
The first of the ultra runners went through the start area a few minutes before we were and it was amazing to see just how fast they were going.
First 10 miles
I was determined this time not to get caught up in a mad dash at the start so deliberately took it very easy for the first mile, lots of people seemed to be going past me but I wasn’t going to let it get to me. I had m y own race to run and it was going to be a long day. 8:22 first mile so bang on. By now things had settled down and there was very little swapping of place. Got chatting to another runner at this stage who was doing his 5th Connemara Marathon in and the next couple of miles slipped past nice and handy. First water station had nice 500ml bottles so decided to carry it for a mile instead of my usual gulp it down and throw it away. Kept moving at a nice pace miles varying between 8:20 and 8:30 but with the words from the start echoing in my ears I wasn’t going to co chasing time to get to an 8:20 average, this was all about finishing. First gel at mile 5 and the next water station at mile 6. Up to this point there had been no real hills but once we turned right after mile 6 we were onto the first of the days climbs. Not overly steep but overall the next 2 miles were mostly uphill with a few little downs as well. Decided to go for around 8:30s and just sit in. Definitely felt as if I could have run them faster but I also knew what was ahead and I heard too many stories of your day being ruined before it started. I was passed by a number of people here but having a look at their faces I could see that a lot were struggling already. Next couple of miles were nice and undulating with some great views down onto Killary below us and the knowledge that we would soon be running downhill. Hit the 10 mile mark and took another gel. Was definitely feeling pretty good at this stage and was running well within myself.
Miles 10 – 20
From mile 10 to the half way point is mostly downhill/flat and is probably the easiest stretch of the course. On the downhills I just let myself freewheel trying to maintain a reasonable pace but conscious of not using up too much reserves or of thrashing my quads too early either. Unsurprisingly these were the quickest miles of the day for me and we hit the half way point in 1:50 feeling pretty good. Ran on through Leenane to a nice cheer from the locals, probably the first set of support we had seen since the start. Round the corner and the first real test of the day 1.3 miles of the steepest part of the entire course. Head down and just drop off the pace a little but not too much, found myself moving away from the group I had come into Leenane with and moving past a few people at this stage. Nice lift from the U2 heads around half way up. Overall I didn’t find this climb too bad and went up at around 8:50 average pace, very happy with that and was feeling grand after a couple of hundred meters once we got over the top. Had planned on taking another gel at 14 but delayed it until I reached the top of the hill and took it there. One thing I had started to notice was some pain starting around my right glute and a little on the right knee as well. Decided to take the 2 neurofen at the next water stop as a precaution and it really didn’t get any worse after that. Was there for the rest of the day but just noticeable. Around this tiem got chatting to one of the ultra runners who was looking remarkably fresh for someone who had a marathon and a bit under his belt already, put down a nice mile or two. By now we were running into the slight breeze from this morning except out here is was a little stronger and the mist was coming down noticeably. Better than the heat from last year I suppose. Around mile 17 I started to come into the back of the half marathon field and it started to get harder to identify who was running half and who was running the full. It really did help though because I was moving through the half field very quickly (well it seemed that way) and its always better to be passing people than having them pass you. By mile 20 my average pace had gone out to 8:30 but I was feeling pretty good, well as good as you can feel at that stage.
Last 6.2
The last 10K in Connemara broke down into 3 sections in my head once I passed the 20 mile marker. Get to the bottom of the hill, get to the top of the hill, get to the finish line. I tried not to let myself get ahead of each stage at any time, it’s hard though with that damned hill looking you in the face. I took the hill coming up to Maam reasonably easily with no huge effort, something which gave me a bit of confidence for what was to come. The half field was getting thicker at this stage and I was still cutting through it at a good pace. Turned the corner in Maam and there in front was the hill a straight road leading up to the bottom of it and then you can just see bodies crawling their way slowly up along the winding road. Time for a last gel shake out the arms and shoulders, last bottle of water from the aid station and push on. The first quarter was OK, I let the pace drop back to around the 9 min mile again but I could feel the burn really setting in now. Around me it looked like a scene from a low budget disaster movie with people shuffling slowly along, their eyes fixed in the distance and looks of pain in their faces. I was determined though that no matter what happened I wasn’t stopping and I wasn’t going to walk. The further up I went the more my legs were screaming at me and I felt the start of a cramp in my right hamstring, the same one that let me down in Dublin. I manage to stretch it out by increasing my stride length for 4 or 5 strides and it subsided. Close call. I was finding that now I was having to weave around traffic a lot and while I was gaining confidence from passing people this was making it even harder. At one stage about ¾ the way up my legs tried to just stop and I think I startled a few people by shouting at myself to keep going, thankfully they obeyed this time. Eventually the hill started to level out and I managed to get my pace up a bit again. Average pace on the hill was just under 10 min miles. Not brilliant but at least I ran it all and even better it was behind me now. Once I got over the hill I started to open up the legs slowly to see what was left in them if anything and surprisingly I got a good response. I wasn’t exactly flying home but I was certainly moving. As with last year the finish line seemed to take an eternity to arrive and the trees never seemed to be getting any closer. Around this stage I saw Ronanmac at the side of the road cheering us on, much appreciated, managed to grunt out a half incoherent greeting. I really must introduce myself properly one of these days. I Wont say I had a sprint finish but I did manage to get my last mile in just over 8 mins so that was something. Crossed the finish line with not a whole lot left in the tank but a very happy camper. Positive split of 6 mins.
Aftermath
The purpose of this marathon was to put to bed the mistakes of Dublin as much as possible and certainly that was done regarding pacing and strategy. I wasn’t passed by a single marathon runner over the second half of the race that I remember. There may have been one or two that sneaked by but certainly not the waves that went by in Dublin. Anyone who came through the half way around me I don’t recall seeing again.
Could I have gone faster? I don’t think so, any faster over the first half and I would certainly have been in trouble coming home, as it was the hill was a serious struggle. Given the relatively poor training being only 3 mins off my Dublin time over a way more difficult course is something I am delighted with.
So is Dublin put to bed? Well not fully, it cant be until I go back but its certainly well on the way.
Time 3:46:36
Distance 26.2 miles
Pace : 8:35
Weather: dull, breezy
Totals
Week: 37.08
Month : 46.60
Year : 462.990 -
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Looking back on sunday from a few days down the line and the one thing that is really standing out for me is how much of an enjoyable day it was. Great comraderie around the start area and in the early parts of the race and then later when coming through the half marathon field there was great banter and support.
Went out this evening for a short run just to see where the body was after Sunday. All in all pretty good shape. Quads are pretty tight and sore still but no damage, little twinge in the right hip but again dont think its anything that an easy week wont solve. Will take it very easy this week and try and put toghter a bit of a plan for the next few months after that.
Portumna is still very much there as a possibility. that voice just wont stop
Distance 3.02 miles
Pace : 8:59
Weather: dull
Totals
Week: 3.02
Month : 49.62
Year : 466.010 -
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Just getting around to catching up on everyone’s reports one by one slowly but surely (kind of how I knocked the miles off in Connemara!). Well done on a great race! And thanks for all the advice over the last couple of months! Bring on Dublin!! 0
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Concerned2 wrote: »God I dont know how you get back into training so quickly after a marathon , if I ever manage 1 I'll be in a wheelchair for a month afterwards
Difference between racing one flat out and running it conservatively. After Dublin last year I couldn't walk up stairs comfortably for about 2 weeks.0 -
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Tough run this evening. Was out with a sub 3 and 2 sub 3:15 marathoners. Nice easy run for then but nearly had me in bits. Happy that I was able to stay the pace thpugh, especially as the legs were still a bit heavy from Monday. Think 'm gonna have to build some of the marathon training later around these Wednesday runs.
Through 500 miles for the year as well
Distance 5.05
Pace : 7:41
Weather: dull but mild
Totals
Week: 15.85
Month : 77.92
Year : 501.110 -
Forgot my age on Friday and was messing about with the kids on the trampoline, cue nasty bruised heel and no running at all over the weekend. Will I ever start to act my age?
If my own experience with trampolines is anything to go by then no
Well done on the pb. Fantastic improvements this year BrokenMan. Straight into the 5k series next week?0 -
If my own experience with trampolines is anything to go by then no
Well done on the pb. Fantastic improvements this year BrokenMan. Straight into the 5k series next week?
Thanks littlebug.
Plan on doing the 5K alright, not sure if I will be running next week or not yet. Local leg so might wind up helping out.0 -
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If you happened to notice someone in an awful hurry to get out of the carpark afterwards, nearly 
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