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Making every mile count
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After a short jog from the train stop to the start line the legs felt nicely warmed up setting out. As soon as the gun went, I got into a good position, aided by the excellent starting position. Unusually for me there were no immediate thoughts of ‘WHY THE HELL ARE YOU DOING THIS AGAIN?!!’ You know, the train of thought that has you questioning your sanity, knowing the pain ahead. I already felt in a good place leaving the track, not even 200 metres. What’s the plan, I thought to myself. What is the plan? I told everyone in ear shot over the course of the week about the importance of getting into a group, having made a complete mess of doing so in April in Rotterdam. I was on the lookout for a group, preferably eyeing up the leading Dutch women, envisaging they would have their own pacer. I was looking for a bit of comfort, a bit of company for the poor lone Irishman.
First thought of the day: It was hot!
We entered Vondelpark and like a single man standing at a bar, I was looking for someone to dance with. Anyone? I spotted a group……..too slow. Move on. I spotted a female runner with a pacer/bodyguard keeping her from harm’s way. I latched on, following their every step. Lovely. I quickly realised they had slowed down so I made my move. After running through the incredible archway of the Rijksmuseum, I quickly found another group and latched on. Happy days. I am no longer the loner, I had company. We passed the 5km marker. I felt good, if a bit warm.
5km - 03:43 min/km (5km avg.) - 00:18:34
Ok, lads - it’s time to work.
After the 6km marker a definite group formed. It appeared to be a strong group and I was content. There wasn’t anything shared but there was obviously a stronger American runner chatting his way around the streets of the capital (it turned out he was a former 2.23 guy). I liked him but found his chatter a bit annoying and pushed on a bit when he said we were the 2.35 group. They must have liked me because they followed the tall Paddy. Unfortunately there wasn’t any group ahead, no pack to target. Should I have pushed on? Perhaps. I guess it’s hard to push on to the unknown and much easier to stay with what you know.
Second thought of the day: The course may have been flat but it sure was twisty!
Crossing the 10km mat with almost 25% completed, not ripping up trees but getting into a groove. It’s just the start of the race I reminded myself.
10km - 03:38 min/km - 00:36:44
Third thought of the day: I need the toilet!
From here on in I didn’t look at the watch. In fact, I hadn’t looked at the watch since the opening mile or two. One thing was annoying me, grating at me in fact. Unlike Rotterdam the cups did not have a foam top, meaning that you were lucky to get ¼ of a cup after most of it went over the top after grabbing it. I did my best but it was tricky. The U-turn (12.5km), as expected, was negotiated with the grace of a three legged elephant. We now hit the banks of the Amstel and in many ways, the mentally hardest miles of the course to possibly come. The group remained strong.
15km - 03:38 min/km - 00:54:54
We were now running into a strong headwind along the river. The running here was constant and relentless, with very little to break the monotony of putting one foot in front of the other. I was still in a good place physically and still importantly, still in a solid group. I was in good form, taking my second gel after the first at 8km. I put off the inevitable for as long as possible and snuck into the portaloo. I felt the pace had eased somewhat within the group so I picked my moment and did what I had to do! In hindsight that was a mistake as I really underestimated the wind and soon realised why the group pace had slowed. I was now 20 seconds back but with no need to panic I made it my mission to close the gap as efficiently as possible. I was now running solo and fighting the wind. A mistake for sure. The left turn ahead after the 19km marker signaled the crossing of the bridge and visiting the neighbouring bank of the river for some more riverside running! I was really hoping the wind would now help us all out and give us a helping hand. The gap was now down to 5 seconds or so. Good stuff, I convinced myself.
I knew I was behind my initial target at halfway but with plenty of running still to do, confident I could make up some lost time over the second half.
20km - 03:46 min/km - 01:13:42
Halfway - 21.1 km - 03:17 min/km - 01:17:18
The wind was now assisting us somewhat but without that headwind the heat really turned up. I caught the group here as soon as I did…….KABOOM! It blew up. Typical! Some hard running was had here as the sheer relentless of the section of course took its toll. The sun was now beating down and I began to really feel it. The American friend that I mentioned earlier had probably caused the implosion with a slight increase in effort and pace. He left the group behind, as well as his running buddy, creating a 20m gap back. I was now leading the fractured group, fighting the good fight.
Boy, I was looking forward to getting off the river and some sheltered city running.
25km - 03:40 min/km - 01:31:37
Finally! We escaped the hardship of the river. I was now really looking forward to the 30km marker and the end of the ‘death zone’ of marathon running. The crowd support remained sparse but that was something that I didn’t notice at the time, only on reflection. At the 26km marker I was picking off the odd person, with my American friend ahead providing a very useful benchmark of progression. I wasn’t hurting but I didn’t feel I could up the pace. I was running hard and steady, nothing more. Here I joined by two runners running in tandem. Where did these lads arrive from? Are they even in the race? Who cares! Like a limpet I latched on and again looking back, they saved me. A hard left…..28km, 29km. Hang on in there! It now became very clear the lads were on a training run. Little did they know that they were dragging a man from Ireland called Anthony around the streets of Amsterdam for close on 6km. Heroes!
30km - 03:39 min/km - 01:49:54
The crowd support lifted, as did my spirits on reaching the 30km marker. I knew I was moving well but knew I wasn’t running at 100%. I was planning to up the effort at 35km and leave nothing behind. Perhaps I was much running within myself a bit too much. Perhaps I was too conscious, too scared to really go for it. I was back to solo running, again picking off the odd person with no one yet passing me.
I was now very much looking forward to the 36km marker and seeing Emma with a big caffeinated spiked drink in her hand!
35km - 03:40 min/km - 02:08:14
True to her word she was there and without even making eye contact I took the drink and gel. I was now in the groove; tired, hurting but not hurting very badly. I thought here about the pain of the corkscrew session and it made me realise I wasn’t faring too badly. I needed to make a move but without support, without many to chase, it proved hard. In hindsight, I just didn’t back myself. I should have rolled the dice and backed myself a lot more. With that said, hindsight and reflecting back in the comfort of a coffee shop……….I was now in countdown mode. A few little (tiny!) climbs now began to be felt.
Passing the 38km mark meant retracing our steps from the opening kilometres. I now began to lift the effort a bit but the legs just couldn’t muster it up to any tangible noticeable degree. It was a great feeling to be running so strong so far into the race but it was disappointing not being be to blow the lid off the effort and pace. I was stuck in a gear, unable to vacate its stubborn hold.
40km - 03:40 min/km - 02:26:33
The finish was a thing to behold. The incredible stadium finish will live long in the memory. I passed out a number of athletes over the course of the closing stage, only being passed once. Finishing the marathon in a stadium was a new experience for me and what an incredible experience it proved to be. Magic.
Finish - 42.195m - 03:36 min/km - 02:34:28
Looking on the result objectively, a PB of close on 2 minutes indicates a positive result. Personally, I don’t think the time truly shows the improvement made if analysing performance solely based on the clock. I have come away from the result on Sunday very happy. After all, we as runners and athletes endure enough poor results, enough hard sessions, to know that ‘a PB is a PB’ and to enjoy it. That I plan to do! PB's become harder and harder to secure, that’s the beauty of the sport. That’s the reason I put on the runners over 10 times a weeks. I am not alone in that, so many do that and more again. I guess it comes down to dedicating yourself to a pursuit, a pursuit I personally am not very good at, and giving it everything you have.
I may never run a good race ever again or never PB once more. One thing is for certain though – it won’t be for want of trying!
The Amsterdam Marathon has filled me with so much confidence going forward. For that, I am extremely grateful.
Amsterdam Marathon - 55th Place (2.34:28)0 -
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Dublin Intermediate XC
31st
In many ways I was very much looking forward to today's outing. Sure, it was to be a trip into the unknown being my first ever cross country race, but I was genuinely interested to see my result and placing on finishing. On paper the race should be one in which I am in with a decent shot of a good placing. Unfortunately for yours truly, races are not run on paper! My build up was not ideal; up early to work at the Jingle Bells 5km before a long trip up North to work some more. I hit bed at 2.30am totally wiped, with motivation at a low point.
I am almost 5 years running but to my eternal shame, I would optimistically guesstimate that I have ran less than 1% of all my miles on grass. Doesn't bode well for XC, does it?! :rolleyes: I am a road runner through and through. With that said, I promised myself and more importantly the club I would toe the line. I felt it was important to 'give something back' or to at least try and give something back. Running can be a selfish sport pursuit at the best of times but sometimes one needs to step back and do something you feel uncomfortable in doing.
My First Day in School.
I made my first mistake it not doing a course recce. Maybe I was protecting myself from what was to come! The start was subdued enough, with me becoming quickly fearful of what was to come. How to spot the road runner: it's the guy who almost falls flat on his face in the first corner! I was pushed back upright (thank you whoever you were!) Perhaps from that point onwards I began running with a bit of fear in my eyes. The race soon settled, with me overtaken by approximately 15 people. That was a new feeling for me. I just hoped my marathon strength may come through later on in the race. How wrong was I! The first of the four laps was a grueling affair; twist and turn, rise and fall, try not to lose a shoe, try not to fall over, try not to completely shame myself. I was aerobically in a good place but unable to get any faster. It was like I was running in mud......oh wait, I was!
Lap 2 was equally grim. I knew I had to finish for the club but the boy I just could not handle the turns (they would make a great bloopers video
). Being a shade over 6'3'' doesn't really make the sharps turns any easier. To say I was like an obese elephant trying to salsa dance would be unkind on the poor animal! There was one particular right turn, very sharp with a very nasty rise, that had in all types of trouble. What the hell was that I thought to myself. I did not recall that from opening lap! The right turn quickly after had me almost at a standstill; no momentum, no technique! Car crash stuff :eek:. Lap 3 was somehow easier, perhaps because I had slowed. The two right hand turns were no easier and I may have well have walked around them. I probably would have been faster in doing so! I could see Luke and the lads extend their lead over me and wished them well......they where closer to the finish afterall. B1STARDS! Mistake 2 was using the shortest spikes possible. What a schoolboy error.
Lap 4 began and I was now well and truly in damage control. One or two athletes passed me like I was standing still on the turns; maybe I was actually standing still. I passed one soul on the last 200m and overtaken by one.
Being a 33.30 10km/2.34 marathoner puts me firmly in the 'average club runner' bracket. I think that an honest assessment of my current ability. One day I want to considered a 'good club runner' but that day is a fair bit down the track. While it's nice to place and do well in some races, it's also very satisfying to get your ar$e absolutely kicked in races. Seeing a runner on Sunday, almost a full half lap ahead of me, was quite humbling. He would be someone I beat on the roads, especially distances over 10km. I estimate he probably bet me by close on 1,000m metres.......over an 8km race! Cross Country is a different beast though - a different sport.
Am I disheartened by the race? Not one bit! If anything, it brought me back to reality and reinvigorated me. I am motivated from seeing others do well - that's where I want to be, I tell myself. I quite often look back to the Simon 5 Mile race. In that race I came 3rd but was completely outclassed by two good athletes. I can still see them ahead. I can still see where I need and want to be. That's motivation. I find it difficult to be inspired by worldclass athletes. Yes, seeing them do what they do is incredible to witness but it's not even vaguely tangible, not even remotely possible for a runner like me.
There's no shame in doing sh1te. I guess the my only regret is not doing it earlier. I fully recommend it to all.
Cross Country - I will be back! 0 -
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Great story. Fair play to you for doing a session the day after that ordeal!
All of my own doing so only myself to blame
The story at least breaks up the monotony of writing about easy run after easy run, with barely anything noteworthy to write about! It always makes me laugh that we engage in a hobby, a hobby that can take up a considerable amount of time, that can be so unmemorable in the majority!
Thank the man upstairs for podcasts. The latest one keeping me company being 'An Irishman Abroad'. The episode released for Christmas made the first 10 miles of my long run so interesting. It's the Enda O'Doherty episode. Such an interesting discussion and topic. There's over 100 episodes in the bank so great for marathon training........now where are my keys?! 0 -
dublin runner wrote: »All of my own doing so only myself to blame
The story at least breaks up the monotony of writing about easy run after easy run, with barely anything noteworthy to write about! It always makes me laugh that we engage in a hobby, a hobby that can take up a considerable amount of time, that can be so unmemorable in the majority!
Thank the man upstairs for podcasts. The latest one keeping me company being 'An Irishman Abroad'. The episode released for Christmas made the first 10 miles of my long run so interesting. It's the Enda O'Doherty episode. Such an interesting discussion and topic. There's over 100 episodes in the bank so great for marathon training........now where are my keys?!
Thats a super story...........the old "I had my hands down my tights to keep them warm....Your Honour"........classic.
Must look up An Irishman Abroad - I'm looking for something new - a break from Off The Ball & 2nd Captains is needed. I tried Serial last year, but didn't get beyond the 1st episode.0 -
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Monday 8/1
AM: 6.10 Miles Very Easy @7.45p/m
PM: 6 Miles Easy @7.27p/m
Tuesday 9/1
10.50 Miles Very Easy @7.47p/m
Wednesday 10/1
Corkscrew Session: 4 Reps
10.25+ Miles
Another trip to Howth. Another trip to the Hill of Misery. After a 3 mile warm-up we set of on our session, with the coach giving me a substantial headstart (didn't last long!) I described this exact session before but in essence it's running up a hill four times. Sounds easy, right? Halfway up the 1 minute recovery gives you a chance to brace yourself for what is to come. Now, the opening 2 or so minutes is very much uphill, it's a big climb. Unfortunately, that pales into insignificance when discussing the actual corkscrew section to come. The opening 2 minute segment felt fine but in hindsight I overcooked it. I really struggled on the second section, entering a deep painful cave 30 seconds after setting of. It's really hard to describe how grim it quickly becomes. After reaching the top I turned on my heels and jogged back down to the start, hoping for the best but knowing I was in for a long lonnnnng session. He passed me on the jog down, I wished him well!
I was now already in damage limitation mode and there were 3 more reps to go!! As you can imagine it was quite a painful affair. I really didn't think I could pull through but so I did. The last rep was just brutal. There's a particular 20m section that brings you to a standstill, like being stuck in quick sand. I somehow reached the top, almost falling into a car! I was completely bunched - hands on knees territory.
A great session, even if slower than last time. It a session you need to be sharp for, it's unlike anything else. I was session rusty, having not done it in quite some time.
Once again my Pain Threshold Level has been reset.
That hurt.
Thursday 11/1
8.25 Recovery Miles @7.57p/m
Legs - banjaxed. My everything hurts.
Friday 12/1
6 Very Easy Grassy Miles @7.43p/m
Still nowhere near recovered. The weekend will be fun!0 -
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Monday 29/1
Long Easy Run
-19 Miles Easy @7.00p/m
It kind of goes without saying that coach would like most long runs at a decent clip, or progressive in nature. The only real difference is the day after a session or race. I don't even ask now. The only difference later on in the plan (I am guessing) is that many will become steady. I got to 14 miles, having spent the last 14 miles gearing myself up to pick it up. Well, that was a waste of flippin' time! The wind had battered my soul and I just couldn't muster anything up. The legs felt like two planks of wood so I trudged home. All good, just a small bit fatigued.
Tuesday 30/1
10 Miles Very Easy @7.46p/m
I have a new favourite place - the West Pier, Dun Laoghaire. Sure, it doesn't have the trapping on the more famous, better looking tourist Pier, but it's now mine! Flat as a flat pancake and all on gravel and trail.
Session tomorrow.
Wednesday 31/1
13.75+ Miles
Session: 1m@LT, 4x200m, 2x400m, 800m, 2x400m, 4x200m, 1m @LT ~1min rec b/t all
1 Mile @Tempo: 5.25
4×200m: 36, 37, 38 (long), 35
2×400m: 73, 73
1×800m: 2.31 (hard)
2×400m: 73, 74
4×200m: 34, 36, 34, 34
1 Mile @Tempo: 5.25
~1min recovery between all (mix of jog and walking)
A bruising session in very tough windy conditions. The run down to the track in Irishtown was tough enough with a strong headwind making things <cough> fun! Stupid me. Originally the plan had the framing mile reps at marathon effort but I asked could I push them to tempo pace. Why?! Well, he agreed. The mile to kick off proceedings was fine but the wind made things tricky. The first set of 200m was mainly into a stupid wind. I also made a mess of their distance. This was proving a hard one, that's for sure. 400s negotiated and onto the 800m rep. Just described quite beautifully in the message as 'uncomfortable'! That it was. So, I got through it and it took me 5 minutes to put on my leggings - a sure sign of a tough session! Confidence was low at the end (totally wiped), very low. I took my sorry a$$ on the 4+ mile run home. A real Jog of Shame. On reflection a good session in trying weather (horrific at times).
Why did it feel so hard? Because it was! Good honest splits -a good days work. Confidence largely resolved.
So, thoughts turn to the weekend. The Trim 10 is my season opener. I am truly shooting in the dark given that is my first race in quite sometime but here is hoping! 0 -
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Swashbuckler wrote: »Those sessions are eye watering. Best of luck in Trim.
Cheers!AuldManKing wrote: »Regarding your comments on your coaches approach to a long run, any other snippets that he likes/dislikes or does differently??
I guess I will try to answer that question and in doing so, not answer it all! Like all sessions be it speed-work, hill or race specific, the long run is no different in terms of individuality or specificity to the athlete. I won't try to answer the question for him but at this stage he knows my strengths and weaknesses, what I like and what I don't like. With the short run in to Amsterdam, I think we both know eachother a bit better this time around. My weaknesses are plenty(!) but the big gap in my running is my speed. When I train with the club, Luke or whoever they would honestly leave me for dead on the short track reps - no contest! The strength is my strength so there really isn't any emphasis put on the long run. I know that may sound counterproductive whilst marathon training but at this stage, running easy 20 milers delievers very little training benefit. It needs to be done but that is taken for granted, barely mentioned.
Asides from long easy after sessions or races, the idea is to run into the run and push through fatigue near the end. I haven't been so good on that account recently but a few miles at the end, let us say MP +10-20 seconds, shouldn't push you over the edge - nothing hammered out, just a nice increase in pace. I need to be more diligent here.
I know what is to come - long 16-24 mile runs at steady!
Again it's all about individuality. He would have someone do very different long runs if coming from a speed background (you should ask him!) Asides from that, many sessions come in at 14-18 miles when all in. Is that a 'long run'? I guess it is.
There's many way way to skin a cat. I just have to make sure that f'er is stark naked..........
Well done in Raheny. Great too hear so many positive results!OOnegative wrote: »All the best in Trim Sunday, when I didn’t see your name on the entry list I figured you weren’t racing it.
Thanks - I'll be there :pac:.....No Bewley's coffee this year but the best course in Ireland in my opinion. Brilliant race.0 -
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What? No mention of the surges? I too was listening for the claps that indicated a repeat of last year! I reckon a break of two months between road races just leaves one rusty and if there were a follow-up 10 mile race in a couple of weeks (like last year) and no hamstring troubles, both of us would run a lot better and would have been more competitive. I think it provided a good training boost though, so job done.
Some good news this morning:
So I'll be seeing you there!Rotterdam wrote:OK for corral A.0 -
Krusty_Clown wrote: »What? No mention of the surges? I too was listening for the claps that indicated a repeat of last year! I reckon a break of two months between road races just leaves one rusty and if there were a follow-up 10 mile race in a couple of weeks (like last year) and no hamstring troubles, both of us would run a lot better and would have been more competitive. I think it provided a good training boost though, so job done.
Some good news this morning:
So I'll be seeing you there!
Brilliant stuff. Told you it was worth chancing your arm!
I really hate that method - counting the gaps between clapping. As informative as it is, every time it happens a sense of dread clouds the body and mind! It's a good method though - shows no weakness, unlike turning around every 50m to see where that feeecker is!
From being disappointed I now know I can hold that pace for an additional 5km so that bodes well. I think racing tests your limits; a skill, a learned activity. Without a few races under the old belt I find it hard to fully trust myself. What I do definitely know is that my flexibility has taken another drive, hence the muscle tightening. Getting old, ha!
Roll on Bohermeen: REMATCH!0 -
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Monday 12/2
AM: 6 Miles Easy @7.30p/m
PM: 6 Miles Easy @7.24p/m
Tuesday 13/2
13 Miles @6.46p/m
-inc. Fartlek - 3x3min, 6min, 3x3min ~ all of 90sec easy
I am not a morning person. In fact, I think people who enjoy the mornings to be of questionable disposition! I needed to get this one done early, before breakfast but most importantly, after coffee. I also needed to get in enough miles to buffer the loss of miles across the proceeding two days. The session itself was fine; working hard but not overreaching. I didn't set up the watch, choosing to focus on effort. The effort was there, not as sure about the pace. The run flew by and by 11.30am I had a glass of Cabernet Sauvignon in my hands before the flight. Cannot remember the last time I had a drink before midday! It's been a while......:rolleyes:
Wednesday 14/2
AM
Hamburg Run (1/3) - 5 Miles Very Easy @7.19p/m
PM
Hamburg Run (2/3) - 6 Miles Easy @7.04p/m
An obsession with running isn't always necessary but it certainly does help. I'm not too sure if I fall into that bracket just yet, preferring to call myself 'mostly dedicated’. The AM run was quite enjoyable before taking myself back to the hotel to take in a few miles after covering half of Hamburg walking. It's hard to explain; running is not the annoyance, it's the thought of it! Once out, I usually really enjoy the easy miles, seeing more of the city than I ever would doing what normal tourists do. The best way to view it is balance - do the training first, indulge in the stuff that makes one fat and unhealthy after!
Thursday 15/2
AM
Hamburg Run (3/3) - 5.25 Miles Very Easy @7.41p/m
Oh, the hangover. A great night was had, meaning this run was somewhat groggy setting out. I needed to time this run early enough to make full use of the breakfast offered in the hotel! Job done, another pair of runners retired on foreign soil.
PM
6 Miles Easy @6.58p/m
Back to Ireland with a bang - straight into a forgotten work assignment. This proved a right pain but I squeezed in an enjoyable run. A little bit on the quick side given the imminent deadline! I have really gotten into the mentally of running properly easy so to see 6.xx was definitely unusual.
Friday 16/2
AM: 7 Miles Easy @7.25p/m
PM: 6 Miles Easy @7.21p/m
Alas! The weekend suddenly opened up, well Sunday at least. This a few years ago would have meant a night on the rip but after a chat with the man in control, a Sunday 10km race was the seen as the more sensible option.
Saturday 17/2
5 Miles Very Easy @7.45p/m
-inc. 3x30sec progressive strides
A very easy day, followed by a long work workshop. Long……..
Sunday 18/2
Ballykelly 10km - 34.14
The announcer stated that the turnaround of this out-and-back course would be a bale of hay. Love it. This bale signalled the 5km mark of the course. Here we would retrace our steps, undoing all our good work! A group of three reached here, having seemingly fought a noticeable headwind. The opening 3 miles felt good; in control, with the pace feeling manageable. I again neglected the watch and focused on effort. In hindsight, mistake No.1. I got the feeling immediately that I was to be the wind buffer for the lads so I attempted not to run the straightest line, choosing to zig-zag at time when suited. For whatever reason, I got really annoyed about this, feeling the lads will attempt to pull away with the winds on our back on the return leg. I let myself down here. I turned around after the 4km mark and said “mind doing some of the work?” I am still p1ssed off at myself for not just doing what I was here to do - run. I was disappointed to say something like that but when you are running on a miserable day it can be hard not to. No excuses - I was in the wrong.
After my little word, he did take to the front. Fair play, I thought. It though make me feel worse about my verbal broadside. I hit the split button on the watch, anticipating running 5.20 pace for the run home. I was feeling good and confident that with some wind assisted miles I would seriously up the pace. How wrong was I?! We turned. We turned into a horrible nasty full on headwind. That wasn’t the plan! It really did feel like the Magic Road - wind no matter what direction you ran. I was here to run hard, not to worry about anyone else. That was the directions given to me before throw in so I made a mess of it.
There was nothing for it but to grit it out. He pulled ahead a bit but just before the 6km mark but I leveled and pulled away gradually over the remaining 4km. Running into a wind suits my style of running. I have no kick no real speed but strength-wise I am strong. Unfortunately, this also meant the pace dropped considerably.
Overall, a very good workout. I seriously mismanaged this race, probably losing 20-40 seconds in retrospect. In running within myself over the opening half, it meant I couldn’t pull anything back over the second half.
I warmed down with the aforementioned runner. Lovely guy, accepting my apology.
Happy with the effort, not with the time. Next!
-w/u 1.25+ Miles +drills/strides
-w/d 3.15 Miles
PM
5 Miles Very Easy @7.40p/m
WEEK TOTAL: 80.85+ MILES
A good week.
With 7 weeks remaining, I feel in a good place. I would however like at least one PB heading into taper. It is impossible to be in peak 5km/10km/10m/HM shape when in the full throws of marathon training but I really expect, demand in fact, some good times before the gun in April. Patience Anthony, patience! 0 -
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Monday 19/2
Long Easy Relaxed
-18.25 Miles @6.30p/m
A very enjoyable run around South Dublin, taking in Rathgar, the City Centre and the Liffey, before making my way back through Sandymount. The instruction was to run relaxed, which is coded terms doesn't mean easy, yet doesn't mean fast. The legs were a small bit tired starting out, expected given the previous days race, but I knew this would prove to be an enjoyable one after just half a mile. I was a wee bit surprised to see 6.30 average on the screen on finishing. I only looked at the watch for distance, expecting to see mid 6.40s; a good sign, especially given the 'relaxed' effort levels!
Tuesday 20/2
8 Miles Recovery @8.09p/m
I dialled this one right back. Right back! Not because I was tired, which I was, but because I knew I had a nasty little session the following day. Bracing for what is has yet to come!
Wednesday 21/2
Session: 6x1m @10km ~reducing recoveries (2min to 1min)
11+ Miles
I woke up bloomin' exhausted. I almost got violently ill at the prospect of hitting the cinder so i succumbed to the treadmill :rolleyes:. This session actually works quite well on the machine, having previously undertaken the exact same session last year in the gym. I played this one smart; starting at 5.30 pace for the opening 2 reps, before upping the effort. I calculated that the pace on the screen, in conjunction with the incline, meant that 5.18 a mile equated to 5.30 effort on the open road, or planned half marathon effort. After settling, along with the legs waking up, I upped the effort and gradient from the 3rd rep. I wanted the last rep to replicate the closing mile of a 10km race so I again upped the pace and gradient.
I remember doing this session the last time, feeling good throughout and in the immediate aftermath. That didn't last long! I was in a hoop tat night so with that in mind, I didn't absolutely hammer the last mile like last time! I was certainly working at the end.
A good session - far below marathon pace and feeling good. Oh yeah, what is marathon pace?
PM: 5 Miles Recovery @7.48p/m
Weight down, with another 4-5kg to fall off hopefully. At this stage I don't need a weighing scales - I can tell when running or by getting the 'fat' test off the better half. That usually entails me asking: Am I still fat or have I lost weight?!
Bohermeen is the next big target. 5.30s all the way baby.......or for as long as I can hold! I hope to give my 10k PB another shot but with very few weeks reamining and very few good races left, it may have to wait a bit longer.0 -
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AuldManKing wrote: »great long run there - whats the usual in race fueling routine for a goal marathon??
You learn from your mistakes, right? I had a bad marathon a number of years ago in Dublin and since then, well since then I have vowed to take things more seriously and take out as many variables with regards to nutrition and fueling as possible. I won't lie, it has become like a small-time military operation but it works for me! Very important is the phrase 'it works for me'; it's my approach which definitely isn't for all.
Sunday evening to Thursday evening: Complete carb-depletion (I haven't made a call on this for April) - very tough.
Thursday/Friday: Mainly a carb based diet
Saturday: Slightly increase the % of carbs, with one 500ml energy drink (throughout day), with at least 1 dioralyte with water (sometimes plain water isn't the best hydration tool). I think too many, including myself, suffer from nerves and anticipation, tending to overdo on the water stakes (not good)
Race Day:
Up 3 hours before race for a 5 minute jog. Then breakfast.
Breakfast: Homemade porridge bread with jam, weetabix, dioarlyte. Double espresso before I depart.
Race: High 5 gel every 5km, dioralyte circa 15km, introduce caffeine gels after halfway, caffeine drink with dioralyte approaching 35km (if someone on course), in general I tip away with water (small amounts, every 5km)
There's no magic formula, it works for me. In saying that, I tried a pasta squid dish the day before Amsterdam. Delicious but stupid!!
Practicing fueling is very difficult in the Irish climate. I take it for granted that it will be at least 18 degrees at some point during the race. How do you prepare for that? It's hard, especially in freezing temperatures like we are experiencing at the moment, You do what you can. Take last Saturday for example. I was supposed to work on my drinks but it was very cold. I didn't need nor want water but I stopped one to fuel. Ideally this would have been every 5km-8km to engage in race day simulation but that would have been pointless! In hindsight, I should have worn extra layers through the run, keeping myself as insulated as possible.0 -
Monday 26/2
Medium Long Run
-14.25 Miles @7.22p/m
Tuesday 27/2
10.25 Miles Easy @7.15p/m
A good sign that this run felt like a complete jog. A good feelig to have, especially before a big a big session on the cards the next day. With Saturday morning freeing up, the new plan involved taking in the Clane 10km race on Saturday. A shot at my 10km PB was to be the goal (33.30)
Wednesday 28/2
The day everything got cancelled!
From work to races, the week got wiped clean. Annoying to be down so much work, annoying to be unable to race. I decided to fully embrace the <cough> soft conditions and to enjoy the break! Sometimes you just have to roll with it........
AM
Goodbye session! I blame Luke for being so soft but he made correct call. I would have given the track session (18x400m) a lash but in no way was it in anyway doable in hindsight! Would have been fun trying though! Even the gym was closed.
8.65 Miles Easy @7.24p/m
Pretty cold but good underfoot conditions. Mostly.
PM
12.25 Miles @6.55p/m
https://www.strava.com/activities/1430289455
I got home later that evening and had thought: why not venture up to Killiney Hill? Suddenly the run, a run I wasn't really looking forward to, became a challenge! For the first time I took the phone out with me to grab a few snaps. Stopping every 2 miles or so made me feel like a tourist; a tourist in your own backyard! The run itself was probably the most fun I have had in quite some time - definitely the most fun running anyway! In so many ways a breathtaking run and a run in which I could fully embrace the incredible beauty that Dublin can sometimes offer. I had one slip, right at the top. Luckily, I slid 12ft down the icy hill before gracefully jumping back up and motoring on! The only one disappointment was that my phone died before I had the chance to take a few summit photographs.
Life affirming.
Thursday 1/3
Will I? I did.
10 Miles Easy @7.17p/m
I am all for taking calculated risks. I won't do something if I think it's patently stupid. If it's silly, that's fine with me. There's no glory in a broken bone afterall. The 10 miles were fine, with the paths generally in good conditions. I did change my route several times, choosing the path of least existence!
Good fun and back safely indoors within 75 minutes. The wind at times was a right joke though!
I have actually really enjoyed running in conditions like the ones presented. In many ways, it broke up the usual monotony of daily marathon training. It also posed a new challenge, like running in a new country. It does however take a hell of a lot on concentration to stay on your feet
. Some thought I was mad to be out but I thought it would have been madness not to have even tried. You don't need much for running if you think about it - find a loop, even a 400m loop, and you can get the miles in, if not the quality. No excuses! 0 -
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