Often becomes easy when the easy is often..

Week 6 plus Dublin Half race report.

Monday September 12th - 5 mile easy, Abbottstown XC track - 5:49km, 131 bpm

Tuesday September 13th - 8x 400 @5k, 400m jog recs. 4k Up and 4k Down. Wasn't thrilled with these, felt some fatigue in the legs which is to be expected I suppose. Should have been hitting 95 seconds. Reps were 99, 102, 101, 97, 98, 99, 97, 97. 8.5 miles total.

Wednesday September 14th - XC track again for another 5m easy. 5:50km, approx 130 bpm (some idiot kept forgetting to change that HRM battery)

Thurs September 15th - 7k tempo, WU/CD. Target pace of 4:30 for this. Reps were 4:32, 35, 35, 29, 29, 35, 32. 8.15 miles total.

Sat September 17th - Dublin Half - Race report. (forgive me, I talk in miles and metric a lot here, I think in miles when it comes to distance, but metric with pace)

Hadn't raced a half since 2018 so I had no real idea of a strategy for it. Fingal 10k time suggested 1:36:45 (McMillan), 4:35 pace. My marathon goal (3:22) suggested 1:35:59, 4:33. Kinda felt over the last couple of weeks that I could do a little better than that. Failing a disaster a PB was guaranteed, I just wanted to get inside what McMillan predicted.

@Laineyfrecks' Ratoath half gave me a ton of info and inspiration. E and I are of a very similar standard in terms of pace ranges and targets (obv goes without saying she's a far superior runner) so I studied how she ran that half. Her neg split, the fact she ran some latter miles faster than 10k pace and the super strong finish. It gave me a lot of confidence and inspiration. I gave her splits another good looking over the morning of the race and put a plan in place.

Plan was to hover around 4:30km for the first half, not to be concerned if I drifted a little, and more importantly not to be concerned if the pace was a little too hot.

First three miles were downhill unexpectedly (probably should study courses) so the pace averaged 4:25. Effort was relatively easy. I liked running by the 10 mile marker here as it was nice to know some ground could be gained later if needed. The first 10k in fact was quicker than planned, averaging about 4:26 for it, felt so strong though and confident.

Ran into a little bit of doubt around the halfway mark, my right leg started to feel a bit jellyish, affecting my gait. Thought for a bit that I'd overcooked it. I've had this before though and it's worked itself out. After about 500m it did work itself out and I felt strong again. Another bit of doubt on the stretch up Chesterfield, mile 8 I think. Was running 4:40 pace and was concerned, effort was hard. Realised then that Chesterfield is an insidious drag and the nerves settled. Sure enough as soon as we turned around the pace lifted.

So up to this point, coming up to the 9 mile marker my race had been mostly confidence and strength with some spells of doubt. We turned right off Chesterfield and I saw the lead car come up on my left and turn up the same road. I ran behind it for a bit in a bit of confusion. Didn't really know what was going on, dawned on me then that Peter Somba was about to come up alongside me. Not sure why but watching him, giving him a shoutout and watching his chaser sent a burst of confidence into me. From this point on I felt on fire. I ran the next couple of (downhill) kms at 10k pace. In previous races this would have scared me enough to back off, but E's race gave me confidence. We turned left up that sharp hill at the Jingle Bells finish and I punched through it, felt like Superman. Some guy half collapsed and I roared at him 'COME ON, WE'RE BUILT FOR THIS' haha. I powered up the hill and didn't drop pace. Felt so so good at this point.

I had used a landmark earlier (about mile 7) with the 1:30 pacers to guage where I was at and it took me roughly three minutes 50 to get to it, so I knew 1:33x was on. Now I just needed to remain strong. Passed the 12 mile marker in great shape. Nearly there. Doubts are history now, my breathing is better than those around me. Watch beeped 20k and I put the boot down. Two or three guys around me had the same idea and we all pushed on silently encouraging each other. Ran km 21 in 4:09 and the finish came into view. Totally ignored the watch though. Dug real deep and found a really strong kick. Ran the home stretch at 3:24 pace and came over the line. Looked down at 1:33:44 and pumped the air lol. 15 second negative split.

I grabbed onto a barrier to get my breath and a voice behind me said 'You can't hang around there now, move on please'. Turned around and it was Jim Aughney with a big smile on his face. We know each other well from parkrun. He gave me a big hug and congratulated me. Such an amazing buzz.

I'm still buzzing from it now.

It's given me such great confidence going into DCM. The whole purpose of it was to 'see where I'm at' and it's delivered on that for me.

Target was 3:22 which had always felt ambitious and a little scary. That half tells me I'm good for 3:17 so the scariness is gone. I'll see how the next four weeks play out and formulate a target plan then but I'm bursting with confidence. The training is working.

A special thanks to E for the inspo 😊

Sunday September 18th - 4 miles recovery jog at 6:10km

Total miles for the week - 45.6

Thanks a mill folks

Ah E, thank you so much, you're too kind 😊

Yeah I really love this time of year with everything ramping up.

Definitely is a fantastic supportive community here, and in running circles generally.

Have learnt so much through here.

Week 7

Monday Sep 19th - 5m easy, XC track, lunchtime run. 5:56km 130bpm.

Tuesday Sep 20th - Plan for this was 5x 1m @ 10k. Was a bit concerned about it on Mon night, legs were a bit dommy after the half. After races he has a relatively easy Tuesday session, 6x200s. I asked advice on the improvers thread and skipping it for an easy run was unanimous. I did that, ran 8 miles easy, 5:55km, 120bpm. Got a whatsapp from Sean that night wondering why I skipped it. He gave me a bit of grief 😄. Told him the legs still had a bit of the half in them and he replied with 'The legs will have a bit of a half in them in Crumlin' lol. I think it was the correct decision, pretty scared stiff of injury at this point. Maybe the 6x200s could have been done.

Dropped in to Amphibian King on Tue and picked up a pair of Endorphin Pro3, in shiny bright pink.

Wednesday Sep 21st - 5m easy, 5:34km, 125bpm. Legs obv benefitted from the longer recovery.

Thursday Sep 22nd - 10m @ long run effort (30-55 secs slower than MP). Couldn't wait for this run to try out the Endorphins, my first time ever running in a super shoe. Woke up at 5:50am and looked out at absolutely disgusting weather, rain hopping off the road. For a moment I considered putting them away until Saturday but I figured 'feck it, they're gonna get wet' and ploughed on. They felt weird at first on the slippy wet road but I got used to them quickly enough. They felt amazing then, the run felt effortless. I'd been running these efforts at 5:26km with 130bpm average, this was 5:14km 128bpm. Felt pretty much no fatigue in the legs.

Saturday Sep 24th - 20m long run, with 5k of MP. Wore the Endorphins.

Plan had a 37km run on it but I'd made the decision weeks ago that I wasn't running beyond 34k. 34k was 3:05 so that's the time on feet limit. It was Corkagh parkrun's birthday so I decided to run to there, do it at MP and run home.

MP segment was a touch too fast for the first couple of km but I settled into the correct pace. HR was about where I expect marathon effort to be, 145bpm.

Enjoyable run, felt pretty strong throughout. I felt a strange discomfort on the ball of my left foot towards the end. There's people on the improver thread mentioning similar. Something to keep an eye on. I plan to do all my stuff in them and keep the Kinvaras for easy days. Maybe they need a little breaking in.

Sunday Sep 25th - 4m recovery, 6:13km, 125bpm.

Another 'longest week', 52.4m

That's very true K, thanks.

Week 9 - Peak Week.

Monday Oct 3rd - 5m easy as per usual. 6:00km, 133bpm. Lunchtime run in Abbottstown XC. A couple of beers on Sunday night showed themselves, found it a bit gritty.

Tuesday Oct 4th - 6x 200s @ 5k , 400m rec. Couldn't do these before work as I was up a lot of the night with a sick 5 year old. So a rare evening session. 3k up and 3k down, less than usual with time pressure. Reps went great, 47, 48, 48, 48, 46, 48. Really loved this session. 6 miles total.

Wednesday Oct 5th - 5m easy. 5:54km, 120bpm. HR back in good shape.

Thursday Oct 6th - 5x 1m @ 10k, 2:45 recs. Was dreading this session tbh, had a bit of a sh1tty sleep the night before, couldn't get to sleep with stressing a bit over it. I really didn't want to miss it, I'd skipped the same session the week after the half. Didn't want the stress of having to try get it done in the evening again. Drove to the canal as the road there has gotten too dodgy to run in the pitch dark. Wore the head torch for the first 50 mins or so. Warmed up on the stretch between Lyons bridge and Hazelhatch, down and back. Wind really picked up then just as I was to start, and rain. The first one was tough because of it, was really dreading things then. It pretty much disappeared though, and I felt amazing on the remaining reps. Felt very strong.

Reps were 7:03, 6:52, 6:52, 6:48, 6:52. 10 miles total.

Saturday Oct 8th - 3 hour long run, MP + 30 secs. 40k on the plan which I'd decided from the outset that I wasn't doing. Decided to do 3 hours instead. Goal pace is 4:44km, this averaged 5:14 so spot on. 135bpm average which gives confidence too. An absolutely perfect day for running. Had a funny moment during it. Ran through Corkagh and the parkrun guys were still there wrapping things up. Jim Aughney is a reg and was still there. I pointed at the sky and said to him 'Jim, I'd like to request this please' and quick as a flash he responded 'I have it on order' 😃

On the way back through Corkagh I ran by Israel Olatunde and big group of elite sprinters training. That was pretty cool. 21.3 miles total.

Sunday Oct 9th - a little over 5 miles recovery, 6:26km, 126bpm.

52.56 miles for the week, longest week of the block (longest ever). Been living for the taper, just to get to it in one piece.

Plan now is to do 80% of peak week next week, so around 42 miles. Then 60% of PW the week after, 32 miles. Then 25%ish of PW race week, about 14 miles. Still including sessions, and still doing 6 days pw.

Cheers K, you too. As I said yesterday, you've put in fantastic work. Let's get through the next 3x weeks 😊

Cheers C. Excited and nervous in equal measures. 😊

Just what I wanted to hear 😊

Bit of a punch in the gut this morning.

I felt a little rough last night, felt I was coming down with a head cold. Was relieved it was happening now, and not in twelve days time. Had a rough night then overnight, throat flaming and coughing.

Decided to work from home. My wife suggested I do a covid test to rule it out. Unfortunately it ruled itself in. I'm absolutely gutted.

I got in touch with S straight away to tell him and for him to tell E, given I was with them both yesterday. I'm just holding out all hope now that I haven't passed it to them.

It's my third time to get it, I'm feeling a little ill, but the last two times were a lot rougher than this is now. I'll just have to see how the next few days pan out and hope the guys have avoided it.

Gutted.

Thanks so much all of you, and especially to E for the extremely sound and kind texts.

As far as my own marathon goes, I'm a lot more hopeful right now this morning than I was yesterday. I got in to bed a little after 8pm and had a really good sleep. Resting HR had been elevated to high 50s (didn't think much of it on Sunday morn) but this morning it is right back down. Avg resting HR during the block has been 46, was 42 this morning and I feel perfectly well.

I'm taking a lot from @Unknownability 's experience at Chicago where he was in the same boat as me and ran a superb marathon. His mini report is up on the Hanson's method thread.

Yesterday was pretty doom and gloomy but I'm a lot more positive this morning.