Joining The Party (I hope)

Hello! With some of the usual heroes taking a little break from Boards to give the heads a rest and a few more having tamed the beast recently we are in a bit of a lull on the log front. It’s a shame because I take a lot of positive energy on here. Anyhow I’ll stay the course and finish logging up until Cork and it will be something for me to reflect on.

Been a big week.

Monday

7.20 miles at 7:54 - glad to be back at it. Very tired.

Tuesday

Zip. Rest day. No arguments out of me this week.

Wednesday

Above. Great session, pleased with it.

Thursday

8 miles 7:41. Legs much looser and took a lot of encouragement from that.

Friday

12 miles at 6:55. Meant to be 7:00s but felt pretty good. First big test of the weekend and I chose a hilly route. Headwind on the way out and tailwind back up the hills. Big box ticked.

Saturday

10 miles. Meant to be at 7:30 and I averaged out 7:30. Again I have become used to Saturday being a session so I felt a bit lazy but no harm to take on the big dog on Sunday.

Sunday

22.40 miles at 7:37. Wore the 361 Degrees for this one so there was a bit of trepidation on how that would go. Left calf been a tad tight of late. Rolled out of the bed last night and fell on the floor (not laughing) so the sleep wasn’t wonderful. Banged my empty head on the bedside table too. Good job.

Delayed my start so that I would experience rank heat I hope will be helpful for the marathon. Away at 10.00. Had to be alone unfortunately but I was pretty focussed on the job at hand so it bothered me very little in the doing of it. Went on a 15.5 loop that takes in Castleblayney. Round by a lake route met my cousin who did his first marathon in Belfast 2 weeks ago. He was out running off a hangover so that was just a smile and a wave.

Took a gel at 10 miles. SIS. No water - I kinda wanted to force myself into suffering a little bit to see how I’d go. It’s coming to that midday stage and the sun is out so perfect in that regard. Got a sip out of an outside tap on 12.5 miles. Back into Cross. Another gel at 16 and gulped it down. Got a drink of orange. The rest of the run was fine, nice, plain, boring. I picked it up to 7:15s ish for the last 4 and then a slight cool down. It was 20 degrees when I finished which isn’t a bad preparation and I hope for a dull day in June!

75.20 miles for the week and that is officially my biggest ever weekly total. I need to sum it up soon and figure where I am but I think the programme has been fairly well hit. March wasnt the best. April was a dream and May a small mix from good enough to better than expected and now back to what I want. Glad the biggest one has been done.

Thanks pal. It was pretty bland but that’s what I wanted. 2hrs 50 on the legs is about the right amount of time I wanted too. Wouldn’t have minded slightly longer but it’s grand.

They were fine. Less of that ‘new’ feel which was no harm. Calves were grand as well. The VFs will have to wait until next time all being well.

Yea funny I brought it up on this or another log and just ignored HR since but I did see it fairly low today. In a word, No! I don’t really look into HR because it can be so hit and miss. I’m years behind on any advances that have been made haha

Thanks lad! I’ll try that very soon!

May 23 - 29 - 1 week until Cork Marathon 2022

Here we go. The last week before taper madness.

Monday

Easy and short. 4.20 miles at 7:57. No headache this week despite similar heat. Tick.

Tuesday - rest day

Wednesday

Harder session than I was expecting. 2 mile warm up and cool down with 5 miles at 90%, ensuring a negative split (lots of spice to this one). So I figured 90% is 6:00 min/miles if I’m doing a 10k in 35:31. Checked that with the boss and he said yea spot on, but do 6:10s first half and 5:50 second… I was thinkin aw yea sure that’s simple…

Anyhow on the way out bit of a headwind I was pleased enough with that. 6:10, 6:06 and then the turn 6:07 for the third. I was like right time to shine. Fired a gel into me to see what it’s like at pace and then banged out a 5:53 followed by a sore stomached 5:48. First I was a little bit disappointed I didn’t get those even splits I was looking for. Did my sums and it was 30:04 and I was a bit miffed… after a forensic investigation I re-figured I came in at 30:01. Delighted with that. Little did I think there would be a time when I’d get up of a Wednesday morning, give up a negative split and still rescue a 30 min 5 miler. I feel like I’m in good shape.

Thursday

5.21 miles at 7:51. Felt grant, stomach still a bit tight from yesterday.

Saturday

Meant to be 8 miles at 7:30 but instead I met the lads and did 8.5 at 8:04

Sunday

Swapped the two runs. 12.11 at 7:24. Felt grand. The 361 Degrees make some difference to me in a run. Felt so easy.

I’m now one week out. Programme has gone well with some blips along the way. I’ve averaged higher, peaked longer and raced faster than ever before. All that indicates a good time next week. Just going to try to look after myself over the week and hopefully have a good day on the day. I’ve sat down and studied the course profile while also taking a bit of time to gauge a pacing strategy. I feel ready.

Ah thanks very much! No this will be my first time. I’ve read the profile lots over the last few months. It seems until 17 it’s mainly flat (according to the organisers - pinch of salt) and then 17-21 there’s a bit of climbing to do. That be your own experience? Emm I don’t mind the company but as long as they wouldn’t go crossing my path or that. The elbowing at the start line for Dundalk was annoying, some tubes about. Anyhow I can’t control that. Oh you’re running too? Great stuff I hope you go well too!

Nah I don’t think so I think more to do with the running effort and late breakfast.

Yep. Belfast 2011 the relays affected me badly but I just wasn’t expecting them and was wearing a Casio stopwatch! This time I’ll be trying to pace. I’ll not be getting dragged into anything silly and yea the trade off is the atmosphere passing through the stations.

What are those hills like?

We have to ask you to climb a sharp hill too, right on the 17-mile mark.

However, we’ve got one here on the 18.5-mile mark Our hill is on Connolly Road, named after James Connolly. The climb itself could be described as a flat lead-up to a medium distance, medium gradient climb. It flattens out as you reach the 19 mile Mark

From the 20-mile mark to 20.5 you are running downhill. Enjoy it, and it’s time to take a nice breather before the last climb of the day on Farranlea road. It’s our version of Heartbreak hill except it’s not really all that bad. More like a mild romantic disappointment rather than heartbreak! I tend to split this climb into three. It’s best described as one short, sharp climb followed by a plateau. A second long, light, almost flat gradient climb followed by a high, short step at the end. Confused? Don’t worry. You have the worst of the climb over you when you reach the top of the hill behind County Hall. When you come out towards Model farm Road there is a very short, sharp step up onto Model farm road. You’ve 21 miles down and the remaining 5 miles are flat.

That’s from the course description on the website. From what I can gather that looks like 2 half mile drags. Hopefully not too bad. A last one for now, how long does the bit in the tunnel measure?

Aye it says that on the website. I think it might be a wee link road. Ah hopefully not; I’ll try to spend my energy getting up them rather than worrying about them but it is nice to visualise what’s coming up. Haha yea that’s it! Newry had that for one year and it was the worst thing they could have done - out and back twice on a 5-6 mile dual carriageway. It wasn’t that windy a day but running against a channel like that was unpleasant. The longest I could see in one direction in Cork is about 3 miles from 3-6.

Hi Buddy how are ya keeping?! Great to hear from you. I’m hoping to go in or around sub 2:50. Everything is done now so just now to have the right day on the day. Be brilliant to see you!

Cork City Marathon Report Part 2

Splits

1.   6:27

2.   6:33

3.   6:27

4.   6:32

5.   6:32

6.   6:31

7.   6:19

8.   6:35

9.   6:26

10. 6:28

11. 6:30

12. 6:27

13. 6:30

14. 6:29

15. 6:28

16. 6:26

17. 6:33

18. 6:23

19. 6:34

20. 6:28

21. 6:17

22. 6:31

23. 6:19

24. 6:28

25. 6:25

26. 6:15

0.39 – 5:40

 2:50:05 on the watch and chip and I’ve just checked the ‘real’ result which says 2:50:02

I thought I’d begin with the splits and tell you all ‘the answer’ before the thinking. 

Woke at 5:50 and thought it was all a big joke, wondered should I go back to sleep? Nah. I’ll wait an hour though. Then I remembered it would bang again at 5.55 so I may get up to avoid waking the whole house. Got up as quietly as I could and put something temporary on. Took my water bottle up with me and threw on the scrambled eggs and toast. Coffee x1… NOOOOO! Don’t get tempted you don’t wanna be shighting for Ireland either. Did the glamourous toilet jobs, all good. Shower and got my gear on, waking KS again with a cuppa. I remember thinking what an ordeal for her between the tossing and turning and then the early ding dong. Superstar.

On to the car park and met Richard. We’d decided we would run together and try to break the 2:50. We’d spent the night before converting from imperial to metric and agreeing a tolerance (obviously being the cave man I was on the old money). So 6:27 was “Here boy fu*k up” and 6:35 unless up a steep hill was also unacceptable. I told him you go on ahead if I’m not keeping pace and I’ll do the same. We all laughed and joked in the pouring rain, I did some dynamic stretching and a pee in the car park (I know, I know). I remember standing under a doorway for shelter and at 8.20 we went over to the start line. One more wave to KS and it was game time.

I’m no tour guide but over the first 3 miles we passed the car park twice and we chuckled about how it was tempting to just tip on in. Pace seemed sound and my watch was beeping right on the mile markers… excellent. Then 3-6 was into a headwind. Down into the tunnel and so that was a fast mile, coming out of it we knew we could throw a mile to just keep the thing right. We took that 7th mile and reeled in a few lads. One stuck out who was all arms and legs flailing all over the place. Richard had met him at a HM this year and come in 2mins ahead of him. Starting like that was insanity and I’d say by halfway he was blowing up. Harsh lesson. Anyhow that’s the first 7 done.

On we trudged in the relentless rain. Not cold but rainy and windy. A big shout out from Healy several times all I can say is what a hero! Offering gels, positive reinforcement, up the Lillywhites, up the Orchard… just class, more later. Out of nowhere we were on mile 10 and I was thinking about the next gel. I had what I’ll call a pre stitch on my right side and I don’t know if it was carrying the gels at pace or the way my vest was sitting or what but I didn’t like it. But I had my mantra “fu*k up and keep running” so that’s what I did. Exactly at 1:05 on the nose, perfect. Looping turn for mile 11 and I was starting to think that soon enough we were allowed to push a bit. But I remembered what the pacer had said, 14 is too early wait until about 18 and then see what’s in you. 11, 12 & 13 all felt great and I was happy with the times. The biggest thing was that we needed to keep the reins on and not get gung ho about it. We got to the halfway mark, a couple of steep climbs out the overfly but we got there. I had noticed that by now my watch and the mile markers weren’t in as much agreement and I cursed all those twists and turns and green areas – you can’t run through them but they count. I didn’t even check the overall time at halfway just the mile marker – still well on track, I’d trained to a pace and planned to a pace so that was the thing to do and I still think that.

14 was slow then 15 was fast and we met KS. I didn’t see her but recognised the voice and just about had time to shout all good. 16 was slow, Richie told me several times if I felt it was in me to push on. He was ok but knew every hill. I told him I wasn’t ready to push just yet, don’t worry. 17 has a very steep and slow climb and then the climbing starts. Lots of it. We did it quickly but then at about 17:70 there was a steep hill. A runner was coming back to us and I moved to the centre of the road to keep in stride, next thing I knew it Richard was a few paces behind me. I looked sideways but not backwards and didn’t see him. I said nothing and pushed. I needed to to keep it within our tolerance and even though it was a hill I was concerned by the other 2 miles where we had lost time. On the downhill then I let the hill use itself and had half a gel. That was the 4th. I was expecting nothing until Mile 21 but 19 was horrible and full of ramps and slopes. Organisers denying a hill is anything more than a drag are letting themselves down in my own opinion. They are runners and they know what it feels like in the latter stages. It was a hill. A hill is a fu*king hill.

At 20 I had a caffeine gel and I got myself back into goal pace. A runner passed another runner ahead of me. I passed him too and then stalked the other. I was flying by now as I arrived at the long run back into the city. Now I had remembered the headwind on the way out and when I realised I was now back running against that headwind I decided I shouldn’t risk too much 21 miles deep with it all on the line. I figured I’d need to stop altogether to lose a sub3 but I still thought I’d keep a bit. When the watch beeped at 6:31 I was unimpressed with myself. The headwind was difficult. No support, no one to challenge or even just stride with, no atmosphere. No good. Fu*k it that mile is gone now. So I raised it gently and then I saw a very welcome sight… @healy1835 on a bike and he let a goul out of him, “Go onnnnnnnnn!!!!” He asked me if I wanted anything, I couldn’t answer but I signed something I thought was half comprehensible and he kept shouting “BITE DOWN. BITE DOWN!!!” Scroll up now and check the splits again, by fu*k I bit down. Brilliant thing to say just exactly what I wanted and needed. A huge (for me) 6:19 mile. I’m not saying it didn’t take it out of me it did of course but I still felt I’m good. I wanted to have a big finish if I needed it and so I went to goal pace for 2 miles but inside it. On 25 miles you go through a park with the narrowest, twistiest turns and the few people are half assed pointing the direction. I’d earlier berated a Guard for being “a sleepy statue… EVERY **** CORNER” but I was sick of being half told what direction to go. Anyhow. I thought I could make 26 my quickest mile and I said bite down to myself then pushed with all I had but still running, not sprinting. We are finally in something that resembles a city and there are some signs of civilisation too… turn, turn, turn, turn beep 6:15 whatever happens I know I just did that. I’m homing in on a lad I’ve absolutely no right to be near. The announcer says his name and then a few seconds later has a go at my very difficult to pronounce name he then apologetically told the small crowd assembled that there would be bigger bunches as time goes on… I thought fu*k yous I’m enough for you and so is every single other runner here today. A touch aggressive but it’s only a thought, quit judging I’ve barely slept, I’m soaked, I’m wound up to the very last and I’m giving it all I have to try to make my time. I can’t see the finish line but I’m past the 26 so I think right surge. I surged, I’m breathing flames now but my mate can only lose this if he’s out on his feet but to hell with it I’ll make him work for it so I give it all I have. KS is there and I hear her calling out to me, I blow her a kiss and then tighten my fists and go into all out sprint. Finally the clock appears and it’s at 2:49:55 my heart sinks it’s going too fast and it’s not that close. If I’d seen it a minute ago and knew what I was aiming for then I dunno 2:50:01 and I cross something blue and then the finish line. I go down on my hunkers feeling dizzy and a young lad with a bottle of water comes at me ‘ya hafta move on’ I’m not fit to answer him and another joins with the same line… whatever about are ya ok or do you need medical assistance… so I gently pointed out to them that it’s not as though there are 1000 people standing in a queue behind me… wud ya ever FU*K OFF… they both walked away and resumed their positions… red mist is a terrible thing and I’m deadly for it at a race but that’s not one I’ll take back. If you don’t agree you are welcome to tell me that I’m not an inapproachable person. Back to the race. It measured 26.39 on my watch but I guess they all do. My average pace was 6:27 and I don;t think anyone would have advised me to be going much quicker than 2 seconds quicker than goal pace.

So there it is Cork City Marathon 2022

Conclusions

Training - not perfect but with the 16 weeks all in all I averaged more than ever before - 55 mpw, peaked higher than ever before - 75 miles, went faster in a race than ever before with a 50 second 10k PB. I had a few niggle weeks but you always do. I showed up every time I could and hit the sessions, surpassing where I could.

During race week the nerves got to me. It was over 3 years since my last marathon. Taper week was hard on me. The journey down affected me. Sleep was decent, not great.

Diet is 8/10 I don;t think I can aim for 10 so some small improvements but happy enough

Course. Em… Cork is good not great. A lot of it is in a wilderness no better than the likes of Newry. In the Dundalk 10k there was as much support along that route. It’s hard to line the streets but pockets of people outnumbered by stewards doesn’T give you that rush. The hills are on the harder end of things late on. They can’t dictate the wind but a headwind for 3 miles early and 3 miles very late is a tough ask. So little of the course is in the main area. Maybe the rain put people off and fair enough if so. The fact you have no idea when the cursed finish line will appear is very frustrating.

Performance - I think it’s a 7.5. I love that I have reached a new standard. I went out sensibly. A few mid miles I could have gone faster and shaved a few seconds. Late on I didn’t think I needed too. I fucked up. That 22 thorns me a bit because I didn’t need to take the foot off the gas. I was gearing up for a big finish. If Id gone harder maybe the finish still wasnt in me but a 6:25 was doable there. I fought tooth and nail at the end and every other mile there was heroic in my on humblest opinion. The stitch annoys me a bit. My vest wasn’t sitting comfortably especially when I was rid of the gels so that’s getting changed. It’s too long and I can feel it on my ass. I dont like to tuck in. I saw lots of guys wearing very light vests and I’d like to know how to get one of those. I can wear club gear for the after photos.

Running with someone has pros and cons. I maybe should have been pushing at 17 rather than 18 but I don’t know. Again I planned for 26.2 and was well covered up until 26.38… just not that 0.01. I made the point if I were going for a sub3 then 5 seconds would be so painful but breaking the 2:50 I think anyway is different. I think after sub3 you work on minutes in 1s.

Just shy of a 5min (official) PB and 2… something unofficial.

I haven’t read it again but my first log here and how I named it was hopeful and grounded. I was worried my marathon days were behind me and was bracing myself for disappointment. Would I have taken this outcome at the beginning of the year? All day long. So the last thing I’ll say for now is that I’m not going to log my weeks again until I begin Dublin training at least. Anyone who wants my number is welcome to DM me and we’ll go from there. This log has helped me a lot. Others more so, I have a new running wardrobe and the feel good vibes are class. Thanks to everyone who has contributed to this effort, especially @Swashbuckler who chipped in all the time since his own marathon with nuggets I could use. If there is any discussion to be had on this one then fire away here and I’ll answer away. Don’t be too hard on me!

Joining the party… I did!

Haha I’ll need to referee between you men!! In splintering fashion you are both right. I think a sub4 or a sub3 attempt is a different sort of milestone and to miss that so narrowly would’ve been gutting. But narrow is narrow and it means almost every step mattered. I had no way of knowing how much over the 26.2 it would be and when I couldn’t see a finish line I didn’t get that all important shot in the arm that would’ve brought about an earlier sprint. That said 6:15 backed up by nearly half a mile at 5:40 pace. For a fella averaging 6:27 that’s embracing any kinda hurt. That mile 22 I can’t get out of my head. I ran it fairly blind and just had a take it as it comes attitude.

But it’s true to say that I got an awful lot more right than wrong yesterday. That’s it put to bed for now, I wouldn’t imagine I’ll do Cork again but it was a good experience. Next up is Dublin and I’ll think about Belfast then and look about using this time for London next year. Great to be back.

Thanks very much. Yea I was conscious as often as I could be about taking corners narrowly. Sometimes on a downhill running hard I’d need to protect my ankles so I’d take it a bit wider and more carefully.

Much appreciated. I’ll do my best but I’m itching to get back at it!

Hi all. I suppose it’s time I let you all know what way things are going. The Strava guys will know I’m still training away for DCM and it’s going quite well. In my personal life there’s been a bit of upheaval. Myself and herself have split up. Not what I wanted at all. The past month has been so hard being in a limbo and then past week or so has been very difficult too. Every emotion under the sun is hitting me and I’m just trying to be patient as I get used to things. Please dont comment anything on Strava about this if you follow me. I’m not going to go too far into the personal aspect on this forum because I don’t think that’s what it’s for. I’m not ok but I’m trying to get there.

On the running front I was banging out 70 plus miles per week and then last week a niggle hit. My orthotics are done. Great timing. If I’d be at myself lately then I would have thought to order new ones but that’s just that. New ones arrived now and I’ll break them in tomorrow I hope.

I did the 3/4 marathon in Meath on Sunday.

I wasn’t sure until Saturday that I was even for doing it as my glute/groin were both sore until Saturday. Did some foam rolling and stretching and decided to go through the rituals as best as I could remember.

Arrived down in Longwood and warm up went ok. Said a few things to myself and met a guy I was to join and pace with.

Time was 2:03:29 on the chip. 6:15 average per mile. Faster than I ever thought I could go. Conditions were horrendous. Windy, rainy etc but I really enjoyed it. I wound up in a wee group of 3 and we chatted along the way. 2 measuring in miles and the other kms so there was a bit of mental maths to distract. 20 miles didn’t really feel too far, I’m sure it will in a couple of weeks.

Splits: 6:24, 6:23, 6:25, 6:14, 6:20, 6:18, 6:21, 6:13, 6:13, 6:18, 6:20, 6:20, 6:13, 6:09, 6:06, 6:09, 6:20, 6:07, 6:08 and 5:58 for the 0.8 of a mile.

What does it mean for DCM?

For me very encouraging to come through a race. With such little sleep over the past while and such annoyance I feel very proud of the effort. 13th place as well had me chuffed when you consider some of the animals attending! I’d like to aim for 6:20s in Dublin which would take me in at around 2:46 or so.

Any thoughts are welcome.

Thanks everyone.

Thanks for the messages folks, I’ll give it my best shot. Training on the whole has been very good. Left calf been tight. Going to wear the vaporflys. Heading out conservatively and feeling my way into things then keep it steady until 18 miles. Push to 23/24 and then leave it all out there. That’s the plan anyhow

food plan attached for the last couple of days

2:48:08 chip time

might do a report at some stage. Very hard day