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To Connemara and Beyond ...
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hillsiderunner wrote: »That's very conservative I think ... or if not, those 2016 grads will be on your back about the pace of your LSRs
. You're flying along lately.
It was only a matter of time before you'd call me out on that, HSR ....
Well done on the long run Nop sorry we didn't get to catch up at pr next time. Enjoy the taper the hays in the barn as they say around these parts
Thank you Mrs Mc - I'm actually back in St Anne's next week for another away match, but it seems there's no parkrun, on account of the BHAA races... Might see some familiar faces!0 -
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I was considering a similar strategy. I haven't raced proper in a long time so I don't know where I am in terms of running and I haven't put a dedicated training block in for this marathon (or done the few LSRs I have done at the correct pace) so I'm cautious of going out too hard. I'd rather go too soft and give everything I have coming over the HoTW than be in a world of pain from Leenane to Maam Cross.
Conditions will also be a deciding factor but I'm considering starting with a 4 hour pace in mind and adjusting accordingly during the race.
In that case, it sounds like we'll have plenty of opportunity to catch up Can't wait to hear all about The Race. 0 -
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It hasn't gone unnoticed!The Black Oil wrote: »The Flying Dutchman, according to others of the A&R parish.
Of course, what you're seeing here I suspect is *not* badly-paced LSRs, but this little sport known as s***b***ing. 0 -
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It was only a matter of time before you'd call me out on that, HSR ....
Thank you Mrs Mc - I'm actually back in St Anne's next week for another away match, but it seems there's no parkrun, on account of the BHAA races... Might see some familiar faces!
That's right no pr so I think there is some pr tourism going on. A few of us doing the great Ireland Sunday so resting the legs Saturday 0 -
A transcript of my brain these days reads like this:
"A fortnight from now, there will be sore legs.
And beer.
Definitely sore legs.
Oh, and definitely beer
(drat, have to drive home first)
(why can't one of my buddies drive)
(must figure out train options)
(yummm beer)."
Hang on, I digress. You came here for junk-miles. Junk-miles you'll get!
Mon Apr 3: 5M easy @9:15 min/mi
Solo-run. Don't remember much other than I did my usual lunch-time loop clock-wise, instead of the usual anti-clockwise! The excitement. I must be going delirious.
Tue Apr 4: Sweet nothing, other than finally getting a new set of runners for CNM17. "Leaving it a little late?", I hear you wonder, and you are right. But these are the exact same type/size as my previous pair, which had been excellent.
Wed Apr 5: 6M easy @9:20 min/mi
Running my new Kilternan loop in my new runners, indeed as splendid as I hoped they would be. I know that these miles (particularly, the paces) are under Scottish scrutiny but it all feels rather easy, and this run (like others) passes the conversation test - I was running with my colleague and we were nattering all around.
Thu Apr 6 and Fri Apr 7: Easy solo mileage on the grass in the local park (5M in 9:22 and 9:13 min/mi respectively).
For various reasons, I was working from home in the morning so I decided to lace-up right after dropping my kids to school and clock up some miles on the trails in the local park. Fabuluous mornings for it, all really easy stuff. The amount of other runners was amazing.
Friday evening also saw me in pain again getting a "elbows-first"-rub-down. One more of these sessions booked next week.
Sat Apr 8: Rest with some jogging
This was a rest day but as I was in St Anne's park in the morning, I ran a couple of miles (from jr GAA pitch to the start of the BHAA races and back) to see if I could spot some known faces - particularly BG. I was on my way back when I literary ran into her, we had a quick little chat before she was off again to do strides and win all kinds of prizes in her race. My young fella clocked up 3-1 in his hurling match but still lost
Sun Apr 9: 15M LSR @ 9:19 min/mi
Yes, HSR, I admit, too fast for LSR pace but this was planned.
Mrs Mc had remarked some posts above that all hay is now in the barn, but I felt I had one bale yet to bring in. Early Feb, I ran an ill-planned "long run" straight from the local junior parkrun, to Greystones and back home over the cliff-path. 13 less-than-pleasant miles later, I was at home, wondering why on earth I had signed up for this again. I took a few days off to re-consider things but the train was back on the rails shortly after.
As final long run in this block, I was planning to return to this route and banish the bad memories. To add some feel-good elements, I added a couple of miles for good measure AND I wanted to run certain stretches at PMP or over. I had also been following the updates from the Rotterdam marathon and all the great performances of the locals - which is very inspiring indeed.
Turned out to be an excellent dress-rehearsal. Wore all the gear and tried out a few new things which all worked a charm (a new electrolyte drink and I had made some changes to the backpack). The cliff-path was packed and I had fun trying to work out all the different languages I heard. For most part, this run felt great and easy enough, and other than some of the usual (minor) niggles, there are no ill effects.
Now, the hay is truly in the barn and the tapering can start! :eek:0 -
I always think you underestimate yourself Nop, You've had a really solid block
and have been really consistent over the last couple of years, with your Junk miles as you call them, You have a good engine and I think you maybe under selling yourself, if weather plays ball on the day I can see a really good return for all those "junk miles" the hay is definitely in the barn 0 -
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I'm quite jealous of the training block that you've put in Nop. I hope this weekends LSR has given you the confidence that you should have in spades after the training you've put in. Fingers crossed that the sun shines on us in Connemara in two weeks Enjoy the taper 0
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Sun Apr 9: 15M LSR @ 9:19 min/mi
Yes, HSR, I admit, too fast for LSR pace but this was planned.
Too fast LSR compared to the fictional goal pace you have been trailing. *If* we believed it... 3:45 is much more likely I think.
Same with Neady, am not believing any of that stuff about not knowing how to race it. :pac:
Can you not get your sub-2hr project (or another buddy) to drive you all to Connemara and back?0 -
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I always think you underestimate yourself Nop, You've had a really solid block
and have been really consistent over the last couple of years, with your Junk miles as you call them, You have a good engine and I think you maybe under selling yourself, if weather plays ball on the day I can see a really good return for all those "junk miles" the hay is definitely in the barn
Thank you GK, let's see how it goes!Enjoy the taper (and easy few weeks) Nop and looking forward to seeing how CNM goes for you!
Thanks you Diego, well done on all your recent PBs!I'm quite jealous of the training block that you've put in Nop. I hope this weekends LSR has given you the confidence that you should have in spades after the training you've put in. Fingers crossed that the sun shines on us in Connemara in two weeks Enjoy the taper
Fingers crossed for sunshine indeed You enjoy the taper too, when you're not busy running mad mountain-treks! 
Great long run to round a good training cycle off. Enjoy the taper!
Thank you B - runmutes all the wayhillsiderunner wrote: »Too fast LSR compared to the fictional goal pace you have been trailing. *If* we believed it... 3:45 is much more likely I think.
Same with Neady, am not believing any of that stuff about not knowing how to race it. :pac:
Can you not get your sub-2hr project (or another buddy) to drive you all to Connemara and back?
Thanks for the vote of confidence Hilly - but I'll stick to my conservative target for now. But I agree that Neady will indeed speed things along
Sub-2hr has injured himself and is walking the Half (or so he says), but the other fella PB'd in the Great Ireland 10k and is flying. We'll all be looking forward to a post-race beer.Bungy Girl wrote: »Too early to be wishing you anything other than good luck with the taper madness. I agree with the others - a great training block under the belt and you may well surprise yourself (but not us)
Thanks BG! We'll do our best to surprise you too!0 -
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A bit late with the weekly update! Real life has the habit of getting in the way
Mon Apr 10
Rest-day after the last long run. Body and mind happy with the break
Tue Apr 11: 5M easy @ 9:26 min/mi
Easy mileage with my colleague who's doing the CNM-half. He ran his first sub-50 10k over the weekend (sub-49 in fact!) so he's looking well for the Half. I am still pondering his time-target revision.
Wed Apr 12: 6M @ PMPish @ 9:07 min/mi
Nice longer mid-week run with my French tri-athlete colleague. We chatted all the way and it felt splendid. It's a little below PMP but too fast to be called easy
Thu Apr 13: more taper-enforced break-ness.
Fri Apr 14: 5M easy @ 9:27 min/mi
Early morning mileage up Brides Glen Road, which is a nasty enough little climb, just to remind the legs what's in store for them on Sunday. We were travelling to Netherlands that afternoon (family gathering), so I had to get some miles (and a hill!) in beforehand.
Sat-Sun-Mon
A family weekend in the "Veluwe" National Park may not be the ideal final weekend prep, with too much nice food, a few glasses of vino, as well as the end-less keepy-uppy games of footbal with the nephews, minding younger ones, and climbing this yoke to the top as a race. :rolleyes:
Then again, don't they say that a lot of running is done between the ears, well, the mind got plenty of inspiration by the fabulous paintings (Van Gogh, Mondriaan, Cezanne and many others) and other splendidness in the nearby museum (http://krollermuller.nl/ - not as well known as its more famous counterparts in Amsterdam, but at least as nice in my opinion, and well worth a visit if you're ever in these parts).
Oh, and some running, I did get ~90 minutes in (9:14 min/mi) over the local paths/trails, surprisingly undulating and equally surprisingly freezing cold). :eek:
Tue Apr 18: 5M @ 8:54 min/mi
Upon returning, couldn't wait to burn off some of the excess calories with some miles on the paths/grass of the local park. Didn't watch the speed which was obviously way too fast, but I doubt if that'll make any sort of difference at this stage Famous last words.
Two more runs this week. Well, three (:eek:), but I'm not thinking about the third one just yet. 0 -
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Annie get your Run wrote: »OMG that yoke looks a bit scary!!!!
Best of luck on Sunday N do you have a time target in mind?Have a great race nop, enjoy the hills.hillsiderunner wrote: »So that's how flatlanders do their hill training
. Am sure you had the edge on them all.
Good luck for Sunday and I look forward to reading the report.Bungy Girl wrote: »That's some, eh, unusual cross training all right.
Best of luck on Sunday, you will smash it!Best of luck for the weekend N, FBOT gave me good advice last year on babystepping it up the HOTW and he was spot on. Shorten your stride and you'll be grand. Remember that it does level every so often so what I did was just focus on the small bends on the road as the target or else the next spot where I figured it levelled off a bit....to me it seemed like lots of smalls hills one after another instead of the one big hill.
Hoping conditions are favourable for you!
Thank you all!
I don't really have a target other than (a) Finish and (b) Not Hate It (other, wiser, handsomer, and better runners would phrase that as 'ENJOY'). The race plan is to go out at 4h pace, try and drift ahead of it somewhat once we're out of Leenane (past the halfway mark), and then cling onto dear life during the finale. But also to not get overly worked up about any sort of finish time. I read Krusty's 2:30:01 report from Rotterdam several times - among other nuggets, it gives some excellent perspective on finishing times.
Diego, I recall the HotW from 2 years ago, and while it was long, it wasn't as fearsome as I had expected. There was carnage all around tho, and I just chunked it up by picking off targets that had been reduced to walking. Seems very similar to your strategy. Once you get to the top, it's a painful mile(ish) steep down, and then another mile home. I thought that last mile was the hardest! :eek:0 -
I don't really have a target other than (a) Finish and (b) Not Hate It (other, wiser, handsomer, and better runners would phrase that as 'ENJOY'). The race plan is to go out at 4h pace, try and drift ahead of it somewhat once we're out of Leenane (past the halfway mark), and then cling onto dear life during the finale. But also to not get overly worked up about any sort of finish time. I read Krusty's 2:30:01 report from Rotterdam several times - among other nuggets, it gives some excellent perspective on finishing times.
Can I just copy and paste that onto my log please 0 -
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Time to show the (former) novices how it's done!
Really hope it goes well on the day and you get to "enjoy" it
I think the weather looks like it'll be decent, but I guess it's the west so you should probably plan for wind and rain anyway.0 -
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Can I just copy and paste that onto my log please
Ha As long as you add: "And then I'll run all the way back to collect my bike to cycle home".tailgunner wrote: »Sounds like a good plan. Best of luck!
Thanks TG!You have certainly set yourself up for a great experience Nop. Hope you get out of it what you want.
Many thanks Denis! You're not going too badly yourself these days, nice parkrun PB!Time to show the (former) novices how it's done!
Really hope it goes well on the day and you get to "enjoy" it
I think the weather looks like it'll be decent, but I guess it's the west so you should probably plan for wind and rain anyway.
Thanks B. Yeah, rain-gear is packed.hot buttered scones wrote: »Good luck and I hope it goes well for you.
Many thanks!Very best of luck in Connemara Nop... just imagine it's as flat as your homeland ... hope you have a great day!
Thanks Anna! Sure, it's only a few hills!Best of luck on Sunday Nop.
Thanks Jake!Wubble Wubble wrote: »Best of luck N. No doubt you will have plenty of the 2016 Graduates checking in to see how this one goes
:eek: oh dear. Thanks JGo get it N. That's an order
:eek: Yes boss! 0 -
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Nop was absolutely flying it, hauling my ass around the course and pulling me up the hills until the cramps started - you were brilliant at motivating me even though I couldn't answer you back by the end. It was a very lonely 7km without you Nop. That song "Everyday I'm shuffling" came to mind heading up the Hell of the West
One thing is for sure, I'd run another marathon with you in a heartbeat - it was such fun to have you by my side. I've no doubt that when you get the cramps sorted, there's a serious marathon PB in you.0 -
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Annie get your Run wrote: »Great going on a tough course nop, you ran a solid 35k in the hills sorry to hear the last 7k were in pain though. Look forward to the report and don't be too hard on yourself !
+1! That's fantastic going on that course, nop! Hope you're feeling ok now and I look forward to hearing more! Well done 0 -
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Connemara Marathon 2017: 4:07:03 (9:15 /mi)
This morning, during the morning school-run, the lollipop-lady at the busy road-crossing waved at me and my kids to hurry and try to catch the lights she was managing. Naturally, the two dorks started running and I had no choice but to try and follow. Not so easy with hurting legs, try to run without engaging the quads or bending the knees, and without looking too miserable. I had to laugh at the whole situation, which was the first time since Sunday. It's time to write the report and move on
As some of you might know, I have a couple of running friends calling over from Netherlands for the last few years, to run some epic event. This year, we were heading (back) to Connemara. One of my friends and I would attempt the full (his sixth, my second), and the best runner of the three (1h26 HM PB) would stick to the half. Added to this were three colleagues running the half (one a debutant who was looking to just finish, one experienced sub-2 HM runner, and one guy known as my "sub-2h" project, who unfortunately injured himself in the run-up and was only there to support).
Training had been a mixed bag - I followed the boards plan from 2015, ran a good bit more actually: I exceeded the mileage by quite a bit and clocked up the LSRs reasonably comfortably. However, I had neglected cross-training and did nothing in terms of tune-up races. Nevertheless, I was niggle-free and confident to try and get the 4h monkey of my back, having missed it by 2 minutes in DCM'15. Another objective was to not leave anything out on the course. My only minor regret from 2015 is that I felt I left my A-goal slip too soon - yes, hindsight, a beautiful thing.
In Galway, we met up with the indefatigable Neady, fresh from her Maamturk Challenge win, who would run the full too, we had been comparing plans and were going to set out together and see where we'd end. The three of us doing the full took the bus together - and as we overtook the ultra-field, we jokingly said "next year!" (at least, I was joking! At least now I know I was).
We arrived at the start with about 20 minutes to spare, and went through the prep routines. We met another of Neady's friends, it was great to have company, as their enthusiasm and good humor were infectious. This was awesome, as there was no time for nerves to settle in. The leading ultra runners came through at startling pace (given a hero's welcome by the entire full field) and suddenly, we were moving ourselves, a few rows back from the 4h pacers (my friend up ahead with the 3h30s). We were off, all very low-key.
4h pace is about 9:07 min/mi (5:40 min/km), and the first couple of miles ticked by at a fairly decent clip, about 30 seconds per mile faster. Was it early-race jiggles, or were the pacers planning to bank some time for the hillier and tougher second half? Should have had a quick chat with the pacers beforehand to find out their strategy, unfortunately, I didn't think about that until we were too late. Some novice-mentor, huh. :rolleyes:
The first half was quite unremarkable. The road is a little undulating, the scenery is stunning and the weather played ball, not too warm, overcast, no rain, little wind. I had to laugh, as here I was running flanked by two of the top-4 female "Race" athletes. What was I thinking!
The pace remained quite hot but Neady and I stuck with the 4h group, unfortunately her friend had to drop back after about 7M - we were hoping to see her again but we didn't. After about 9-10 miles, we had let the 4h's go ahead, they were going too fast for our liking, whatever the strategy was. The halfway point in Leenane was reached in just below 1h53, which shows you how fast it was (and this was well behind the 4h-group). Coming through Leenane was great, to get the encouragement from the locals but the hard part of the route had arrived. I suggested we'd slow down significantly and got no objection basically the plan was to stick to 4h pace (or even slower) from now and use our time-buffer on the uphills.
Towards the end of the first climb, about 15M in, I was still feeling fine, but our conversations had already gotten noticeably shorter or non-existent. We did work together very well tho, taking turns getting water, encouraging when needed, etc. Just the fact of having someone with you makes such a difference!
However, sometime around the 16M mark, I suddenly started feeling signs of cramp in my hamstrings (which had scuppered me in Dublin, too). This totally freaked me out, it hadn't bothered me at all during the months leading up. I asked to slow down to avoid it becoming an issue and it seemed to stay at bay. This section is undulating but main downhill, making it manageable to stay on course and speed. We were slipping a few seconds per mile but we had more than enough buffer.
The miles ticked by, and at some stage, some dude caught up with us asking where the 4h pacers were. We could only point ahead (we hadn't seen them since before Leenane). He thought we had at least three minutes, whereas my calculations had us closer to 4 minutes ahead. He was quite chatty but thankfully moved ahead, as I was in no state to talk
As we were approaching the 22M mark at Maam, with it's right-turn towards the HotW, to my dismay again I felt cramp appearing and this time I knew I had to stop. I tried to make sure Neady wouldn't notice (she happened to be half a step ahead at this point) as I didn't want her to ruin her race because of me. Thankfully she continued. I stretched briefly and ran off again. Not too worried at this stage, as this had happened in DCM and disappeared, and I still had a sizeable buffer.
But having turned towards the HotW, I had to stop again and this time for quite some time, as I couldn't get rid of the cramps. As the field shuffled by, my hopes faded and my desperation grew. I looked at my watch and did the "last roll of the dice calculation". I had 40 minutes left for 4 miles, if only I could get going again. 4 measly miles at 10-minute pace, surely!? Somehow it dawned on me that if I couldn't stretch it out, maybe I should just walk, and that seemed to work. I started power-walking up the HotW and the legs held up. Okay, okay, this might still work. The pace wasn't enough but at least I was moving again. Everybody else was walking too, apart from only one or two. At some point I started running again, too, and even though that worked for a few minutes, it wasn't fast enough and when I tried pushing it, the legs refused and I was reduced to walking again. That was it, I knew it was gone.
The rest is a bit of a blur, and the least said about it, the better. All I can remember is a rather desperate need to be finished and be done. I could have walked but refused. My sub-2h buddy was meant to be waiting at the 24M marker but he wasn't (he had decided to run in with the HM debutant, this fella needed his help more) and I was unreasonably angry at that. I do recall taking some consolation at being about the only one still running and overtaking scores of HM and full runners. Looking at the Strava details, I must have stopped again at some stage but I can't remember doing so.
Eventually, my buddies appeared with about 500 meters to go and they were roaring at me, but I didn't look or acknowledged them. Bad form, I know, but I was in a deep cave of despair, and had no energy to interact with anyone. I finished, someone handed me a medal, I stumbled to the nearest place to sit and buried my face in my hands, desperate not to puke. Well, at least, I had not left anything out there (other than some ego). :rolleyes:
My HM debutant buddy, having finished just before me, noticed me and selflessly handed me his water and looked after me. The other lads came over and I pulled myself together. Neady appeared, looking quite shell-shocked too, but I was over the moon to hear she had come in under 4 and PB'd. You're some tough lady, well done!
We changed, bussed back, patched up our driver in Ouchterard (a story for another log), and got ourselves back to Galway and eventually back to Dublin. I'll take a few weeks to work out what to do next. I'd like to try it again, but not sure if I will, or when and where.
Many thanks to all for the nice messages here and offline, and to Neady for the companionship en-route and all the assistance getting around. Well done again on your great run!
Mile-splits:
1: 8:32 /mi
2: 8:36 /mi
3: 8:37 /mi
4: 8:36 /mi
5: 8:39 /mi
6: 8:26 /mi
7: 8:41 /mi
8: 8:26 /mi
9: 8:39 /mi
10: 8:23 /mi
11: 8:27 /mi
12: 8:40 /mi
13: 8:41 /mi
14: 9:16 /mi
15: 9:36 /mi
16: 8:48 /mi
17: 9:16 /mi
18: 9:21 /mi
19: 9:45 /mi
20: 9:28 /mi
21: 9:25 /mi
22: 10:26 /mi
23: 11:54 /mi
24: 12:09 /mi
25: 9:32 /mi
26: 10:19 /mi
0.3: 8:22 /mi0 -
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