Fast for 40

Part 2

So, how do I go about achieving a goal like this. I mentioned in my previous post I had tried to get back into running in the couple of years prior, but this was really just me trying to run 2-3 times a week and when I did it would be as hard as I could and generally 3-5km, then I might get an injury or not have motivation for a few weeks, so always found myself back where I started, so how do I keep consistency and not get injured.

I thought the best thing to do would be to hire a coach, a friend of mine is a really good distance runner and had started his own coaching business so I signed up with him, a way of delegating the planning of sessions as I found the level of information overwhelming and time consuming, what should I be doing, when, volume, intensity etc. And also to keep me accountable, I'm definitely better when I have to check in with someone rather than left to my own devices. So, I signed up with him with the intention of signing up for a marathon in 2022, but immediately targeted the jingle bells 5km as it was only about 6 weeks away from when I signed up so we thought this would be a good initial target and build on that with more races in 2022.

This was the first time I tried to put any structure into my personal training and I enjoyed getting the sessions done. Nice to not have to worry about planning a session and just going out and trying to execute it, find this works well for me, saves some mental capacity! On the day I ran it in 19:46, was very happy with a sub-20 just about 8 weeks after the 46min 10km in Galway.

Into the new year with renewed optimism and enjoyment in running, and to the news that we were expecting our second child, this was going to be a busy year! I decided to target Dublin, and hope for an entry in the lotto, was so excited I went out and bought a pair of NB RC Elite 2 - this was an investment towards the marathon and these would be the shoes I'd wear for it, felt really motivated by this!!

Had my next 10km race signed up for, Charlestown 10km in Mayo in the middle of February. Ran 137km in January but disaster on the last day of the month, taking my new shoes for a spin in an interval session (their second) before the 10km and had an Achilles flare up, fist time this ever happened. Went to physio to manage it over the next few weeks and was feeling good again by the time the race rolled around but only managed about 20km in the two weeks leading up to it.

Being a novice I wasn't exactly sure what I should be targeting for the race, especially with this period of injury but whatever I tried I completely made a hash of it, went out way too hard. I remember after about 3km cruising along and then turning 90degrees onto a back road and the wind just hitting me, from there I died until he end. A very humbling and disheartening experience but experience and character building, I can say now with the benefit of hindsight, definitely didn't feel that at the time!! Still though a PB in 44:14.

Next 10km was on Paddy's Day, definitely paced this much better, though a hill at the start of the final km killed me it was downhill to the end, a much more enjoyable race on an undulating course in a time of 43:13 - another PB by about a minute in the space of 4 weeks, can feel the progress and it was a good training month.

A month later say me take part in my first ever half marathon, a new event in Carney in Sligo. I was a bit intimidated by this distance as my long runs still weren't that long, less than a week before the race was my longest run scheduled for 18km, this gave me great cause for concern because I went to pieces during it. I remember after about 16km I was really feeling it and my mind got the better of me and I stopped to walk, and again about a km later, stopped the run at 17.4km in 85mins and felt defeated and dreading the race to come.. how can I even complete it if I can't complete a shorter training run was my mindset. I just remembered a week or two before that on a 16km long run I ended up walking too so it definitely got to me.

With all that I decided to not bother targeting a specific time, I just thought no point putting too much pressure on myself, go out and enjoy the first one, take the first few km's easy and just hold a relatively comfortable effort. I knew the course had quite a steep hill around 17km in so I didn't want to have nothing left in the tank by the time I got there so staying conservative until that point and seeing what I had left after that was the plan.

It went perfectly, probably the best I've paced a race so far, did exactly as I had planned and finished really strongly, in a time of 1:37:32, much quicker than what I thought I could achieve, definitely ne of the high points in my journey so far. I drew some comparisons from this race with that first 10km in Galway. I managed to run a quicker average pace per km, at 4:38, than that 10km only 6months previously, and didn't feel nearly as shattered crossing the line in the half than I did in the 10km. The last 4km's of the half after that hill, I ran in 4:14, 4:13, 4:37, 4:10 - the last km being my fastest of the race. I'm still not quite sure how I managed that now!

My next race was about a month later another half, the River Moy half in Ballina. I suffered a setback in the lead up to it and was injured for about a week, and then another week of easing myself back into it on top of a reduced week after the Carney half so probably lost a bit of fitness but definitely didn't gain anything anyway. I decided to approach this one differently just to see how different strategies work. Given I ran 4:38/km average in my first half but by going out conservatively and growing into the race, wanted to see if I could run the same pace but with even splits throughout. In short, I didn't manage this and came in just under the 1:40 mark by a few seconds. Found this one much tougher, not sure if it was the strategy, the fact I had a slight knee injury in the build up or the fact it was a much warmer and more humid day and I didn't allow for this. Last 5km or so I felt really tough, felt dead on my feet and breathing really heavily, though I'm beginning to realise, now when I look back, that these times I feel like I'm blowing up are never really as slow as you think you are going in the moment, as you feel you are nearly walking and world crashing around you!! lol

Next race was about two weeks later, a 10km in Strokestown. A fairly enjoyable race, that I paced fairly well I think, slowed down about in km's 8 and 9 but managed to finish strongly with my fastest km of 4:02 for a time of 43:01 - gave everything going for the line to dip under 43 and thought I crossed at 43 even but just outside it. Still though another PB, so happy with that.

Roll on two more weeks and take part in he Dunshaughlin 10km, by far the most people I've shared a start line with to this point. Was a glorious evening, another factor I had to take into account as all my races so far have been in the morning. Drove down early with a friend and we walked around, we drove the course to get an idea of what was ahead of us. Very happy with how I paced this one, a very enjoyable race and finished strongly with my two fastest km's of 4:11 and 3:58 for an 18second PB in a time of 42:43.

I've only had one more race since but more of a fun run, though very tough, the Warriors Run in Sligo, my first time doing it in just under 1:22. The course is just over 14km with an elevation gain of 400m so fairly tough, enjoyed it that was the las weekend in August.

Training has been ok since the last 10k in Dunshaughlin but I picked up a niggle sometime in July I think that I was managing through July and August and through the last race as well. I feel like that is just behind me now and the last 3-4weeks have been really good, consistent training again after a dip in July and August while I managed this but impacted my long runs and had to miss a few. The niggle was a pain in my groin, but physio diagnosed the issue as hip weakness so I've been rehabbing that and it's gone well as I feel mostly ok now when I'm running. But has highlighted that I've definitely neglected the S&C side of things which I plan to rectify moving forward.

During that period I hit a bit of a mental wobble, found the injury tough and felt like I was going backwards, don't think I was but mentally it felt that way. With the arrival of our second daughter and sleep at a premium, I just found the going tough there for a few weeks and started to question the point of it all, possibly lost a bit of the enjoyment from running as a result. But having said that, I'm feeling much more positive again, this is my fourth good week in a row after a 3 week dip. Have logged my most km's in a month to date since I started this journey with a few more to add tomorrow. Ran my longest run last weekend hitting the 30km mark, and although found the last 5km of this very tough, it was a good session and averaged 5:05/km for the run. I'm planning my runs in advance and around family life so feel like I'm in a better place again and enjoying the build up now.

Only 4 weeks to go to Dublin and my first marathon experience, I have no idea what this will be like or what the outcome will be, still not sure exactly what I'll target on race day but feel like I might try to approach it like I did m first half and just go out and enjoy it and might surprise myself like I did that day! Whatever happens I've enjoyed the journey so far and have already learned a hell of a lot, learn more with each race and with each week of training.

A couple of really long posts there to kick me off, but had to catch you up on the past year!! Hopefully I can keep this log updated as the weeks go on. Thanks for reading this far if you've survived the tsunami of words!!

Thanks very much. Are you doing Dublin yourself?

Best of luck with it, I'm really looking forward to it myself. I've done two races with large fields but under 1k each, this will be next level, can't wait to be apart of the atmosphere!

Thanks, no I'm not part of it but I have been reading it the past week or so and have already picked up some good advice from it about the course so will follow that closely between now and the race especially while I try to come up with a race strategy!

Also keeping an eye on the marathon improvers thread!!

Thanks, really looking forward to it now, hard to believe it's just a little over 4 weeks away!

Still not sure how I'll approach it but after reading the novice thread here I'm leaning towards going out conservatively and seeing what I have in the second half.

Some kind soul posted the race profile in the novice thread and looks like the first 11km is mostly hilly and then the next 5km is a reprieve, so thinking the first 11km a bit easier and make up the time in the next 5km and then see what happens from there!

Sept 26th - October 2nd

Total km's: 61.2

Wednesday: 10mins easy, 10km alternating km's 4:15 & 5:00, 10mins easy - 13.6km

Thursday: 40mins easy - 7km

Friday: 45mins easy - 8km

Sunday: 5km & 5x(4k@4:45/km & 1km float@5:10/km) & 2k - 32km (2hr 39mins)

Longest ever run and most km's in a week, so happy with progress. At 31.2km today both my hamstrings cramped, 60-90 secs to stretch and could walk and was able to jog to the finish.

Just setting to be wary of for next week, don't think I drank enough water yesterday which may have contributed to the cramping. Will adjust things for next week.

Thanks very much, great to hear you enjoyed reading my ramblings!! Was worried those posts were too long for anyone to actually read in full!! Appreciate you taking an interest!!

Really looking forward to the marathon now, starting to get excited already. Have had to overcome a few mental struggles with training in the last year but delighted to have gotten this far and now it's just to get to the start line!

Aready looking to potential marathons next year!! Think I've well and truly caught the bug!!

October 10 - 16

Total weekly km's: 50.8

After last week's long run my legs felt the most beat up they have during the whole block so far. Had Doms for 2 days in both my quads, and wasn't sure how I'd fare for my session on Wednesday.

On Wednesday as well I had a sports massage booked in, this helped the legs, loosened them out again I felt. After this, I decided to go ahead with my planned session and if the legs didn't have it to just back off and get a good run in.

Session went better than expected. I did 6x5mins@4:15/km off 2mins float around 5:10/km. I had a similar session the previous week of 5x7mins but I didn't think this week's felt as tough which I was delighted with following the long run on Sunday!

I had two easy runs scheduled this week but only managed one, things were a bit hectic this week. But not too bothered at this stage.

So, only got 3 runs in this week. Managed my long run today, 29km. It was broken into 7km@5:00/km, 5x3k@4:45/km off 1km float@5:00/km and 2k@5:00/km to finish. I decided to dial it back a bit as felt that was probably a bit much at this stage. So went out around 5:15's for the 7km, I set up a workout on my Garmin for these types of runs and set the pace between 4:45-4:55 for the 3k reps.

My plan for the run was to just stay comfortable and in control and if I ever felt I was pushing or chasing the time I'd just back off. Luckily this didn't happen and I felt quite good during the run and felt strong at the finish. By far the best I've felt after a long run over 25km.

Wednesday: 12.8km @ 4:51/km

Friday: 9km @ 5:25/km

Sunday: 29km @ 5:00/km

I've been doing these long runs from my wife's parents house, we visit at the weekends and easier for my wife to have help with the kids while I'm away and the route is nice. Anyway, when I came in the door after my run today my mother in law looked at me and said, "you look better than usual, you must be getting used to them" 🤣🤣 That's one way to measure improvement I guess! 🤣

Thanks very much, excitement starting to build. On the train on my way up to Dublin now, looking forward to getting to the Expo and taking it all in

October 24 - 29 final taper week to date

Total weekly km's: 13.82

So this saw my final week of preparation for my first ever marathon. Very light week this week, as has been the case the past few weeks home life has been a bit hectic so I skipped an easy run, so only two runs for the week.

Wednesday saw my final session 10mins ready to start and finish with 3x5mins@4:45/km with 2mins easy recovery. Like last week I found it well within my comfort zone and if anything was hard to try and hold back! Reps ended up being 4:40, 4:36, 4:33/km

Wednesday: 8.27km @ 4:57/km

Thursday: 5.55km @ 5:19/km

Have been getting progressively more excited as the last couple of weeks have gone by. Found it very strange with the reduction in volume and number of days running.

I can't say I've had any negative thoughts about it, I have a target in mind (3:30) which is definitely achievable but it's not something I'm going to chase. The main thing I want to get from my first marathon is to enjoy the experience and get a baseline for where I am and have something to build on going into next year.

Reflecting on the last year when I decided this was going to be a goal and I bit the bullet and signed up for Dublin, not really thinking I'd get a lottery place, having no idea how these things usually work! I have to say I'm proud to have made it this far, setting a goal a year out isn't always achievable and have felt when I've targeted things in the past whether sports, work etc I've given up half way through, not really sure why, maybe self doubt, was always the easier option. To have set a goal, committed and being on the cusp of achieving that goal is definitely something I can be proud of myself for.

So, for me no matter what happens tomorrow I've already succeeded, though finishing would be the cherry on top!

Thanks for reading, already looking ahead to marathons next year, but for now I'm focusing on the here and now and hoping to enjoy every minute of it. Thanks for reading and hope to have a good report when all is said and done!

Thanks, will see what I can manage, will all depend on how the little ones are doing at that stage!

Full race report to follow, was a tough day, rollercoaster of emotions. Got around in 3:45:25.

A few factors went against me on the day that I'll go into in my report and probably made a couple of mistakes as well but it's all a learning process.

Still reflecting and processing the whole experience and will try to get a full report in the coming days.

The support was amazing the whole way around and that finishing km the noise levels just grew and grew nearing the finish which was a great lift.

Proud to have finished the marathon and can now say I'm a marathoner! Well done to everyone who took part.

DCM 2022 race report

Here goes, buckle in for a long one, may need to go boil the kettle!!

I got the train up on Saturday, straight to the Expo to pick up my race pack. Wasn't there until after 4:30pm so it was pretty much winding down, didn't want to be longer on my feet than necessary so jumped on a bus and headed for my friends house, near Bushy Park, who kindly put me up for the night. A lovely evening with them catching up over dinner and off to bed after 9:30, spent a few mins getting my gear laid out for the morning. Wasn't nervous or anxious, was looking forward to getting going in the morning.

Woke up in the morning, before my alarm around 6:10am. Oh no!! I feel like crap. Sore throat, ear aching, headache. Crap, my daughters and wife had a bug all week and my wife had been complaining of similar symptoms in the couple of days prior, thought I had managed to avoid it!

Energy wise I was feeling ok though so I didn't panic, just got up and continued with the morning plan, had brought my own oats so made those and had half litre of water with a hydration tablet. Didn't feel any better after eating and just thought I'll keep an eye ony HR early on I'm the race and if I feel it's high I'll ease off and change my plan. Got myself dressed and did some stretches to loosen out hips and glutes and I was off to the bus stop.

Bus didn't show so walked down towards Terenure in the hopes of finding a coffee shop before the next bus, no such luck, surprising lack of such establishments in the area, though it was only 7:30, still this is Dublin!!

Got chatting to a guy at the bus stop with a clear plastic bag as well, he was from Belfast and on his way to meet his friend. Gave him coins for the bus as he only had a note but there was no sign of the bus, he was anxious to meet his mate and hailed a taxi on an app, he said he was trying all morning to no avail. He asked if I wanted to share and also a couple that were waiting at the bus stop heading in as well. Taxi man dropped us at the top of Leeson St I think, the kind Belfast stranger took care of the taxinamd wouldn't hear of it when I offered to pay or transfer money. Lovely act of kindness, he was running with his friend who he mentioned was partially sighted, hope they had a great day. I wished him well as we parted ways.

I headed for the bag drop, damn this headache is not going away. I mimic a yawn and my throat and ear give out, crap! I pop into a Spar for a coffee as I had plenty of time and would usually have a coffee in the morning.

Before the bag drop found a railing across from Leinster house to get myself ready, put on my shoes, belt and put in my gels with my hydration tabs and salt tabs, put on my chest strap and packed up. Could feel the excitement and anticipation building as throngs of people headed towards the bag drop.

Dropped off the bag, found somewhere to do some stretches. Had a 250ml bottle of water and dropped half a hydration tab into it to sip on between now and the race start. Followed signs for wave 2 but was planning to go with wave 3. Joined the long queue for the toilets, didn't mind waiting as had plenty of time. By the time I got down closer to the start wave 2 was being set off, wave 3 had started moving towards me so I settled in at the front of the crowds and waited for the off.

Race 0-10km

Got to the line and started just in front of the 4hour pacers. Was a bit of an underwhelming start really I thought, some lad on the mic talking about Joyce I think and saying other stuff, no music, no big countdown, out of nowhere the gun goes, think everyone is startled for a split second but we are off. Some lads go hurtling off down the street, I had positioned myself towards the right but near the centre of the road in preparation for the sharp right first corner.

I'm relaxed and settle into my pace, couple of quick glances at the watch to make sure I'm not getting carried away. Lots of people, lots of chatter, the noise of feet pounding the road, excited to be off. Nice wide road, stepped on one of the big manhole covers, oops that was slippy, need to concentrate! Watch beeps, 1km done 5:02, was thinking around 5:05-5:10 pace for the first 10-11km so not far off, quick glance of the HR and so far so good.

We passed by St. Patrick's Cathedral and saw kids with signs for their Daddy, thoughts drifted to my daughter's and wife who were making the trip up to see me at the finish line! Was looking forward to seeing them.

Up the hill at Christchurch, quick glance at the HR and it's spiked, hopefully it's just the effort of the hill. Relaxed and down the hill, along the canal check in again with the HR and it's back to normal. I was thinking in the early stages keep the HR in the high 150's, early 160's ok. If it started to climb to high 160's/170's I'd back off. Quick check in with myself and the one thing I note is that my legs don't feel as fresh as they should, feel a bit heavy but think that maybe that will pass.

Up past Stoneybatter, picked up a water bottle from the station which was earlier than I thought, surely that wasn't 5k?! After that came across our first DJ stage of the day, wasn't expecting it but the music and cheers we're great, have a few high fives and rounded the corner on the downhill towards Phoenix Park entrance. Quick glance at the HR and it's spiked again...note to self, don't get carried away at those fan sections!!

In to Phoenix Park and in a good rhythm now, pace is ok maybe a little ahead of where I wanted but effort feels fine. On to Chesterfield Avenue and know it's a drag from here to Castleknock so don't push it and try to keep effort even.

Around the roundabout at another fan section, drums going, give high fives to kids along the way, really enjoying the atmosphere. Heart rate spikes again after that, another note to self..seriously calm down at these fan sections!

Through the gates and hit 10km, watch reads 50:33, maybe a minute hotter than I planned but feeling very comfortable so happy at this stage.

11-20km

I don't heed my second note to myself at Castleknock! Great atmosphere there, high fives again and out of nowhere I hear my full name being shouted and look back to see one of the lads, big thumbs up for him, that puts a smile on my face. Heart rate goes up a bit again but decide that's that, I'm enjoying the experience and the fan interaction but won't do that from here on in as need to keep HR down and keep the effort even.

Somewhere after Castleknock I pick up a water bottle, grab a half hydration tab from my belt and carry that with me for the next while. I use the downhills to bank some time, speed increases without expending any extra effort.

Back into the park, I keep checking in with myself, HR looks ok, breathing feels easy, feel relaxed, legs not feeling as free as they should. But I continue with my strategy, I'm passing people but don't feel like I'm pushing, feels relatively easy, spot a camera man, smile and thumbs up, I usually never spot them and never look good!!

Out of the park, great support heading for Chapelizod, under that bridge and up that hill, that's a steep hill!! At least I think it was here!! For the hills I try to maintain effort, shorten my stride and increase cadence trying not to expend too much extra energy, just try and keep the effort relative.

Going grand tipping along Sarsfield road an area of Dublin I'm not familiar with, great local support again. People out with music, offering jelly babies etc. I spot the mile 11 marker, then out of nowhere .. get twinges I'm both legs. It's like the dash on your car lighting up. Could feel my shins, calves, quads on both legs all have this weird twinge that gets my attention. What was that? Felt a bit crampy but way too early for that.

Then I'm thinking is it my shoes, I've work them for all my races so far this year but haven't done anything over a half marathon in them and used them very sparingly in my build up block. But we are only 11miles in and never had issues with the shoes before. Is it what I felt this morning that's causing this? That headache still hasn't dosappeared. Legs haven't been feeling 100% all day so tell myself for next few water stations take some water on, and take 2 salt tabs. From here I don't push on I keep the effort steady, back off a little and try to manage this now and see how they go.

Coming into Rialto at the small roundabout, used to rent a room in a house just down near the canal, can almost spot it from the roundabout, familiar territory! On to Dolphin's barn and great support once again, roads lined with people. From here I'm not paying as much attention to the crowds, focusing on what's in front of me, and trying to concentrate and manage my legs which at this stage are feeling ok. Heavy, don't really feelike cramping now but definitely have stiffened up a bit.

Up the dreaded Crumlin Road drag, have read lots about this. I don't think it was that bad but it just feels monotonous or something, I was just focusing on keeping the legs ticking over keeping the effort steady. I started to notice people walking, so couldn't take this stretch for granted.

Water station ahead, grabbed salt tabs and took them and took a few swigs of water. Crossed the half way mark here.

Half way: 1:46:40 (20k 1:40:45 11-20km 50:12)

This was actually encouraging, because I had been managing the run and not pushing on for the past few km and still to be tracking for 3:30, I was very happy with. The focus was now to just keep up what I've been doing, keep an eye on HR, keep effort relative. Get to 32km and can push on for the last 10km.

Half - 30km

The drag continues! Then a reprieve a downhill, think this is Drimnagh, can just let the legs go here and relax. Is that Conor McGregor's pub I've heard about?! Round the corner crowd tightens in and the road narrows as a result. Some guy in front of me high fives someone and then just stops dead to talk to them, evasive action needed, runners across the road at a slower pace so need to mount footpath to go around them, risky but ok.

Trying to remember the route now, why are we going up a drag again. I remember it continues as far as Walkinstown roundabout, no clue how far that is but brain becoming a bit foggy now! Just keep on going.

Don't recall much of the next few km's think they were relatively flat once we got past Walkinstown road roundabout. Think the paces here were around 5:10/km average roughly. Passing some people but felt more like I was just holding my own here

Although legs felt heavy and a bit tight they were doing ok, and those concerns around cramping had passed. I knew there was a downhill section around Templeogue Road, felt good so pushed on here for the first time since mile 11 clocking 5:00/km's for km 28 and 29. This felt good, was passing people at a faster rate than in a good while in the race and felt relatively comfortable, had to push a bit but didn't think I was working too hard.

Eased off a little I think just to keep HR down. Saw signs as we approached 30km, my memory of this part of the course is a bit hazy, can remember good crowds around here I think! 30km watch shows 2:32:38.

31-40km

Was just thinking that I was still on for 3:30 if I could push on from here. Then all of a sudden bang, out of nowhere, left hamstring cramps hard. No running through that, need to stop, try to stretch and quad starts to cramp, try to stretch that and hamstring cramps worse. That's it, race over, flood of emotion and can't hold it back as I burst into tears. Wow, was not expecting that. I'm thinking my race is over. I try to walk, hamstring in a knot, quad ok again. I keep walking, tears streaming down my face. Then I spot a mother and her daughter outside their house handing out bananas, exactly what I need. Thanked her through tears and peeled the banana.

Couple of bites and I somehow manage a jog, keep eating the banana as the jog turns into a tentative run. I can't believe I'm running, tears stop and I'm beginning to get my focus back. Ok that was a shock but keep moving, 3:30 gone but this race isn't over.

There was a long downhill section here so let gravity take me here and I'm passing people again. Legs feel like they are working. Great crowd outside the dropping well and the road narrows with the people out I'm support, the staff out cheering on one of their own giving her high fives and cherrs as she passes just a few bodies in front of me. Under the arches along Milltown Road, and along a straight stretch I feel a twinge, right hamstring, try to change leg steide to straighten it or stop it from xramping but no, too late right hamstring full cramp.

Different reaction this time, no outpouring of emotion, more of a FFS, frustration that it's happened again. Try to stretch, doesn't seem to be working. So I just walk, hand on back of my hamstring just feel a big knot keep it there as I try to walk it out. I'm just at the bottom of a big hill, don't know what it's called but I walked up that. Walkkg did the trick and getting to the crest of the hill I break out into a jog again. Now it's just a matter of getting to the finish line, hoping upon all hopes that I avoid cramping any more.

With all the talk of Crumlin Road I must have missed the chat on Clonskeagh Road, found the drag here horrible and seemingly neverending, not much support in places, this was tough, dare I say grim in parts. I was suffering at this stage. Although my legs were moving I was working hard to do so, any sort of form out the window. Legs felt so stiff that range of motion just wasn't there so felt like a shuffle. Legs just felt on the cusp of cramping at any time. So was just trying to grind it out. Think of the next step, the next few metres, road turns out of view, slowly comes back into view, damn this drag goes on forever.

Everything sort of melded into one here, can't recall a timeline of places, no idea where I am now, just following people, following the course. Legs screaming at me, I ignore them and dig deep. Just keep shuffling. There was quite a steep hill around here somewhere, I remember some people asking if it was 'Heatbreak Hill' I didn't think it could be but tried to work out the maths in my head but my brain was mush, I knew it was around 4km from the end, I knew we weren't 4km from the end, but this hill is a ****er, though I won't walk I just keep the legs moving, slowly step after step I make it up that god damn hill.

I'm hurting but I'm running, well I'm not sure you could call it that but there are lots of people walking now, I notice bodies on the side of the road, either being looked after or people just trying to deal with their own cramps. Just keep moving. Don't care about the watch now, paces don't matter, just keeping an eye on the HR, but not passing any heed of splits, so focused on just keeping going that I don't think I can hear the watch beep.

Roebuck hill - just keep the legs turning over, short stride as high a cadence as I can muster, grit the teeth and I'm up and over, a left turn I think and downhill from here from what I've read....nope not even close!!

Coming down the hill at Merrion Rd I think towards the N11, that's a hill to get on to the N11, well **** me, just take the same approach and get up the hill, some guy tries to high five his friends and something in his leg cramps. I shout as I pass to keep moving. Contemplate taking my last gel here before the UCD flyover, had been taking them every 30mins and one before the start, but stomach now not sure about it. I open it and slowly start to take some. Up and over the flyover, decide I can't take any more gel and just put it away.

Incline after coming down the other side of the flyover towards Nutley Avenue I believe, and this seems like a monster!! Loads of people walking, people passing me, I'm still run shuffling and determined not to walk.

Next thing I know I'm at the RDS, fighting just to keep moving, everything hurts but I know I'm going to make it to the finish.

40km - finish

Crowds start building from here, it's taking everything I have to just keep moving, legs are getting stiffer and I feel I've slowed but it's the only gear I have. Thoughts move to my family, I wonder did they make it, are they somewhere on the course near the finish or will I just see them at the end. For the first time in 10km I'm looking at the crowd scanning both sides of the road. Thoughts about what I'll do if I see them, do I stop for a hug and a kiss, or just get as close as I can and keep moving, stop now and I might not get going again. All these thoughts swirling around in my head and I can feel the emotion building again.

Inside the last 2km now and being passed loads, I don't care I'm making the finish line and I may not be moving quickly but I'm also still passing some people. At this stage I actually start encouraging others, summoning strength to get out any words of encouragement. Noticed a couple of guys at different times stop ahead of me and I'd tell them to keep going, I'm cramping and if I can do it they can. It sure if they heard or if i was coherent enough.

No sign of my family, they must be at the end, or if they're in the finishing straight I'm not going to spot them. 1km to go, I see the bridge over the canal, the crowds are building the noise is unreal. Completely zone out here and just give it everything for the last 800m. Feels like I'm moving faster but can't be sure, I pass one or two. I'm moving now, gritting my teeth and just staring at the finishing line in the distance. I spot the 400m sign, bang left hamstring fires a warning shot, I adjust and limp run. I clench both my fists, I'm audibly groaning with every stride now, teeth gritted. I run through the cramp... there's the finish mat, I clench my two fists out in front in celebration and cross the finish mat.

3:45:25.

Post race

It's busy and people just seem to stop dead, I gently move someone to the side so I can keep moving, keep walking up the barrier corridor and get my medal. I just want to keep moving as stopping I fear I'll cramp. A couple of the volunteers say my name and have words of encouragement. A fellow competitor passes and sees me limping and says it will be worse tomorrow!! Thanks, though barely had the energy to reply.

Get to the bag drop, and go to meet my family. Have to walk back down Merrion st, as they can't get up, we are let through a fence. I see my wife and daughter, give them a big hug and the emotion just falls out of me, cry again on my wife's shoulder, I needed that, once I had that out of my system I was ok.

Surprisingly legs didn't cramp and actually managed to walk to the train at Connolly. We pretty much left straight away so I didn't get to soak up and post race atmosphere.

Think initially I was disappointed but having given myself a couple of days I have to be proud with what I achieved. How I perserved and had to find inner strength I didn't know was there, went to the well and emptied it!!

Still lots to analyse from this, was it just the sickness I felt that morning that caused most of it? Did the shoes play a part? My hydration may have been a bit off, practiced a lot but maybe didn't execute as well on the day or possibly a bit of everything.

It hit me hard the next day, and still today, had to take today off work and still not feeling right. Stuffed nose, sore throat, sore ear, odd headache. Don't think the run caused that to be worse, think I was getting it anyway and the timing was just unfortunate though I think it is affecting my recovery. Legs, quads in particular are still quite sore today.

Lots to learn, lots learned, had it put me off? No! Will take this week off and take it from there.

Thanks if you've made it this far, it's a bit of a ramble!!

Splits

10k: 50:33

20k: 1:40:45 (50:12)

30k: 2:32:38 (51:53)

40k: 3:32:12 (59:34)

Finish: 3:45:25

I've just signed up for Manchester - we go again!!!

Well that was an unscheduled sabbatical from the log!!

After Dublin, I started doing some easy running after about a week and felt mostly fine, the plan was to kick on from there and put in a big base block in November/December to build up my aerobic capacity but life had other ideas!

We moved into our new house in the lead up to Xmas, and with it being a self build it was quite stressful. So didn't have time to focus on running so stepped away from it almost completely but that definitely didn't help mentally.

It was an exciting time moving in but I got myself very stressed and also not running I didn't really have an outlet so wasn't in a great place mentally for a while!

Thankfully I've passed that now, really enjoying our new home and I'm focused on running again.

November: 85.2km

December: 41.5km

February started and figured I wouldn't go mad but would start to hit the weekly session at targeted paces. The onw thing I am much more conscious of in thos block is doing my easier runs easy, actually easy.

Looking back at the last block and those niggles, outside of my weekly session and long run, my two other runs I was running them too fast so fatigue caught up with me and injuries occurred, well that's the theory I'm running with anyway.

This block I still have the same structure, but the 2 easier days are easy. Usually 45 & 50mins, last block would have been hitting them around 5:05-5:10/km, this block I'm probably averaging them around 5:40-5:45/km. Legs feel like they can handle the load and the tougher days better now as well. Still not perfect by any means but feel like I've brought learnings from my last block and it has improved my training, well so far anyway.

Week 1:

Run 1: 50mins@5:20/km

Run 2: 15mins@4:45/km 15mins@4:30/km total 50mins avg 4:47/km

Run 3: 50mins@5:30/km

Run 4: 25km@5:05/km

Week 2:

Run 1: 45mins@5:56/km

Run 2: 15mins@4:35/km 5x30sec strides total 50mins avg 4:48/km

Run 3: 50mins@5:46/km

Run 4: 29km@5:04/km - was only planning to do 27km but took a different route back and ended up going over. Was thinking 5x3km but ended up doing 4x3km & 1x5km. Felt very good on this run and the first time I felt like I was gaining fitness!

Week 3:

Run 1: 45mins@5:45/km

Run 2: 3x10mins@4:25/km with 2min float 56mins avg 4:53/km

Run 3: 50mins@5:32/km

Run 4: 30km@4:55/km included 4x5km@4:50/km with 1k float

Week 4:

Run 1: 20min active recovery @6:02/km

Run 2: 45mins@5:45/km

Run 3: 8x3mins@4:15/km with 90sec float total 56mins avg 4:46/km

Run 4: 50mins@5:31/km

Run 5: 32km@4:57/km included 20km@5:00/km & 8k@4:50/km - a tough run but wasn't sure I'd manage the 8km increase in pace but was pleasantly surprised, last 1500m of that was quite tough though.

This was the first week I added an extra run, I felt I still had the long run in my legs by the time Monday came around which should have been 45mins but added a very easy run that is just an active recovery really. And I've kept this going this week as well so now my week looks like: active recovery Monday, 45mins Tuesday, session Wednesday, rest day, 50mins Friday, Long run Saturday rest day Sunday.

Gives me a monthly total of 18 runs (2runs not included as I'll include them in week 1 of march) for a distance 233km, only 7km short of the most kms I've ever put up in a month, back to back consistent months and really enjoying it at the moment. Have it locked down as a routine, there isn't a day where I question whether I'll go out, it's just always finding the right time to go out between meetings etc.

This month has really given me confidence I can break 3:30 in Manchester, which 8 weeks ago I didn't think I would. Fitness seems to be improving every week. Just hope I can keep this going for another month, and being smart in my decision making and not pushing too hard when I shouldn't. Onwards and upwards!

I had started another message summarising my training for March but I'm on my phone and not sure what happened but ended up losing what I had written so I'll try and come back when I'm doing my post race log and post some details of some of the sessions and long runs I did through March.

Race recap

I flew over to Manchester the day before the race, no hassle travelling and made my way to the house we were renting. A few of my friends were also running, so a good weekend was in store.

That evening I went out for a short 15min shakeout and felt my chest have a slight burning sensation and was still coughing. One of the lads recommended Olbas oil, so I picked some up and it was soothing to breath in. I read the instructions and it said you can put a few drops in a bowl of hot water and leave it beside the bed overnight, which is what I did. I don't know if it was that or if my body just knew the race was coming but when I woke up, my chest was ok and I wasn't coughing, happy days!

Very relaxed morning, had my hydration tab in a pint of water along with breakfast and a coffee, had all my gear laid out from the might before so was an easy morning. Did a few stretches and jumped in a can with one of the lads to the train station.

Got off the train and made followed the crowds down to the bag drop, my mate was a 2 waves in front of me so he trotted off ahead of me in the bag drop and I had time to take it easy and send a quick video to my wife and daughter before dropping the phone with the bag.

Long enough wait around, but made our way to the start line. Wave in front of us is at the line and we are beside a speaker do can hear the MC and music blaring, starting to get excited about going now and just want to start, some people break the tape and dash across to the wave in front. Off that wave goes and now we just have 10mins to wait.

Kept a top on until this point and took it off just a few mins before off, just trying to keep loose. Feeling very calm and relaxed. Countdown begins and we're off, straight into a downhill section, I tried to keep this controlled and not get carried away, some people fly off and fly past but I stick to my guns and do my own thing. Plan was to go out a little easier than the pace I want to settle into.

1st km was around the 5min mark so happy with that, nice and relaxed so just focus on keeping controlled, next km was 4:42 so a bit hot so trying to stay concious about not going too hard too early and trying to find the 4:50/km pace that I was aiming for. The next few km were a touch under 4:50 but felt good and didn't feel like I was pushing, if anything felt like I was pulling on the reigns a bit but to me that was perfect for how you should feel at this stage, so I thought!

I remember after a few km turning on to Sir Matt Busby way, I'm a Utd fab so running past Old Trafford and back past it again was something special. There was a crowd at the junction here but it was eerily quiet, found it weird, almost felt like saying something haha!

The next few km just rattled by, my focus was on my form and pace, checking in with myself and just trying to go by feel as much as possible. Keeping myself well hydrated and taking on gels when I'm supposed to. Plan was a gel every 35-40mins. I also had two soft flasks on me of SIS Beta carb mix, had trained with this and seemed to work well. Carried one for the first 50mins or so, as long as it took me to drink it, and had one in my belt.

I was about an hour and a half in before I remembered my salt tablets, had a packet of those salt stick tabs in my belt. I'm a heavy enough sweater and thought it would help to take on some sodium to help avoid cramps like in Dublin but didn't cramp at all in training and had some hard long runs so if I stick to my nutrition plan I should be ok.

All of these middle km's are a bit of a blur now, oh actually forgot to mention the crowds in the city in the first 5 or 6km, first big crowds of the day up a hill and turn back on ourselves, live video here on big screens, great crowd, Deansgate I think it's called. I remember a DJ under a bridge playing techno and saw runners coming back the other way so knew that would be a lift on the way back!!

Somewhere around the early 20kms I remember starting to get a twinge in my left hamstring, surely not, this isn't happening again? I open my salt stick packet and take 3 of them. Trying to pay attention to my body now, don't want another disaster like Dublin.

Enter Altrincham and up a big hill, who out this thing here!! Remember looking at the route elevation beforehand and looked fairly flat apart from the hill in the city early on wasn't expecting a hill, just some small ungulating hills, this is tough, need to adjust here, just keep the effort the same don't worry about paces, relief when I get to the top around the town and back down on the way out!

Paces are good though, ticking off the km's around the 4:50/km mark so still happy. Approaching 30km, there's a water station ahead, I get in position to take a water and just before I grab one, bang, hamstring cramps. Momentary panic, grabbed the water, kept running, I'm telling myself to relax, just keep running, it's awkward, I'm limping, I drop off the effort slightly and I'm still running, some people are passing me now, maybe 500m later and it starts to fade and then it's gone. After another few hundred cautious metres I feel ok and get back into my stride again, back on pace now and start overtaking some people who passed me in that moment.

Pass the 31k then the 32k mark, ok ran a km feeling good. My watch showing I'm still on pace so confidence is good. 33km-ish, bang hamstring cramps again. This time no panic so adjust my stride, few deep breaths and it passes, had taken all my salt tablets at this stage, can't really remember the timeline but remember taking them in quick enough succession to try and keep the cramps at bay.

35km right hamstring cramps this time out of nowhere, oh crap this is worse than the other two. Try to stay calm, not easing. Have to drastically change my stride, really feel like I'm limping now, though it takes the pressure off the cramping muscle, and it passes. Not sure if my stride can return to normal, for the next couple of km I feel like I'm bounding along, if you're familiar with Ironman athletes, think Lionel Sanders style!! It's working though and surprisingly my pace isn't far off.

The final 5km, legs feel ok, I'm bounding along, I know now no matter what happens I will finish and that gives me confidence. People starting to flag now, passing people who are cramping or just stop and walk, try actually shouting some words of encouragement at a few here, I'm thinking I'm cramping and I'm still going so you can too. Also gives me confidence, I'm cramping and I'm actually passing people!!

38&39km I hit 4:54/km, pace dipped a bit. I get back into a good stride and 40&41km I hit 4:42's. I realise at the 40km mark my GPS is way out, watch beeped around 500m before the actual course marker. 42km 4:53/km, final stretch now, back to where we walked to the bag drop earlier I know it's the final stretch, quick glance at the watch, can I dip under 3:25 so just give it everything I've got, shoe down and I'm passing so many people, trying to find a line where I don't have to take evasive action as I'm wary any sudden movement may enduce another cramp. Cross the line, 3:24:47.

Absoluteky delighted, 21min PB, just keep walking, don't want to stop in case I cramp but feeling ok, grab my medal and t-shirt and make my way to bag drop. Video call my wife and kids and have a bit of an emotional moment as it hits me what I've just done, what I've come through and dipped under my target time. Extremely proud of myself and delighted to have run such a good race. Feels like a bit of redemption after Dublin but also without Dublin I wouldn't have had the experience of cramping and don't think I would have been able to deal with that first cramp and subsequent cramps as I did without that experience, so I wouldn't change either of them!!!