"It's what you do next that counts"

Best of luck tomorrow.

Only catching up on this now. Best of luck in Amsterdam. Defo aiming for that myself at some stage so looking forward to hear the “water distribution” over there 🙂. Bottles, sponge or unusable (sorry reusable) cups. 😁.

also the “2 days of carb depletion” and then restocking. Interesting…. Hope this will work out for you!

out of curiosity, what did you do in regards to iron intake? Supplements or just certain foods?

Thanks everyone for the support and a big thanks to @Murph_D and his super Chicago race report. I had saved it for the airplane journey over and when things got tough, especially the last 3k, all I wanted was the same satisfaction as Murph had by going sub 3'20 but boy did we do it in contrasting ways!

Had a couple of nice jogs on the Friday and Saturday, legs felt great, just the left calf let me know that it might want to interfere with my race plan.

I threw some kinsei tape on it and wore a compression sleeve, which I had worn on the flight over.

I was way more relaxed for this marathon than any other, I kept asking myself why? Did I care enough?

Yes I did, on the start line I was raring to go and with that enthusiasm I decided to abandon my 7'20 per mile pace and go with 7'10s, I wanted a sub 3'10.

I averaged 7'10s for the first 10 miles - 1'11'35 but the tail section of the course was met with a head wind. @Sandwell has mentioned that he didn't really notice it but he was running a far smarter race. The fact I did feel it was because I was working too hard and it was only now that the heart rate confirmed as much.

Up to that point, heart rate was fine but I hadn't any bounce in the legs and I noticed that lack of bounce pretty much from the start but didn't pay it any attention.

Halfway in 1'35 but pace was starting to drop. In Seville the miles passed effortlessly, today not so much and the real slog began. I still had thoughts of making 3'15 but at 20 miles these were abandoned - 2'26'01

I also stopped here and walked for the first time, a minute to be precise. The bargaining had started - "If you stand any chance of sub 3'20, you need to get your heart rate under control, just have a little walk" I didn't know if I was fooling myself.

The support throughout this marathon was unreal and I had my name shouted at least a 100 times.

Another short walk at mile 23, there may have been one more walk but I don't really remember.

At mile 24 we're back at Vondelpark and this is where my left hamstring threatens to cramp, same point as Seville but today I'm ready for it and immediately start running backwards, it worked, kept the cramp at bay, I turned back around and was aware I couldn't pick up the pace. This happened a couple of more times throughout the park.

I've roughly worked out the maths and realise sub 3'20 is still possible, I think of Murph's race report and how delighted he was with his sub 3'20, I wanted that same feeling desperately.

125 meters to go and I look at my watch and think I've got this, I up the pace some more and BANG, left hammy goes, I grimace, clench my fist and shout my way to the finish line (captured below 😅),

refusing to keel over as I did in Seville or to be more accurate keel over on the finish line, a volunteer immediately rushed over to me and helped me stretch it out for about 5 minutes - 3'19'21 (10 minute positive split)

I feel a bit like our Government "lessons will be learnt" - this is my 9th marathon and although its still a near 6 minute PB, it was a lousy, stupid performance that I was lucky to get away with.

”won’t run til Thursday” 😁 love that as you probably meant this Thursday and I’m thinking to myself “I wouldn’t run til Thursday 2 weeks time” 😁. Well done on a sub 3:20!

Tuesday 25th - 9k including Nutley Lane to the marathon finish

Wed - Rest

Thursday 27th - 8k with 100 meter strides sprinkled throughout, felt good.

Fri - Rest

Sat 29th - 2k, watch acted up, so just wanted confirmation it was in working order.

Sunday 30th of October - Dublin City Marathon

I had no reason being on the start line, however I just couldn't resist. I'd no idea how my legs were going to respond and the angle I would take, is one of experimentation. I felt zero pressure.

Race week I decided to load up on beetroot juice, won't do this again.

Also loaded up on creatine, 5g for 5 days. The reason for this was more part of a hydration strategy, as the body stores more water with it.

I also made my own energy drinks with dextrose and electrolyte powder, I wanted to make them more isotonic.

I also went with the sis 22g isotonic gels over the 40g betafuel that I'd taken in Amsterdam. The result would be 150g worth of carbs consumed in Dublin compared with Amsterdam's 280g.

The big question though, can I run a quicker time than Amsterdam by running a smarter race?

I started just in front of the 3'20 pacers (Amsterdam 3'19). I had 2 friends beside me both targeting a similar time.

I led the first two miles 7'22 & 7'22. Met @robinph had a brief chat, fist bump and wished him well.

My running partners took over the pacing for the next few miles and I was constantly telling them to ease up. I needed to get my fractions right, miles 3-6 were 7'41, 7'26, 7,26, 7'32.

Leaving the park and up Castleknock I decided to let them go, I knew we were marginally too quick, mile 7 - 7'35.

Miles 8-10 I had planned to run a little quick and take advantage of their net downhill 7'14, 7'20 & 7'04. I actually felt ok and far better at this point than in Amsterdam but my heart rate was a tad high and I was certainly sweating more than usual.

Inchicore to Crumlin however, was my undoing, those couple of short but sharp hills after Chapelizod had ruined my rhythm, miles 11-14 were 7'35, 7'25, 7'27 & 7'49.

I knew the experiment was over at this stage but I had my wife and kids waiting for me on Fortified road, I still pulled off miles 15-16 in 7'40 & 7'39.

I loved seeing my family and got a jolt of energy, miles 17-18 in 7'44 & 7'37

One of my daughters caught this snap and what's funny is that for the first 10 miles, I thought the shouts for Superman were for me, my singlet colour scheme is based on the Kryptonian but turns out the shouts were for the other guy on the right :-)

Although the jig was up, my average pace was still marginally quicker than Amsterdam. I also had one more friend to see in Rathgar. I was though planning my exit route and when I saw my friend I alluded to the fact it's only a matter of time before dnf'ing, mile 19 - 8'03.

I had zero issues in not finishing, nothing to prove, no interest in the medal, got what I wanted from the experiment and had a bit of fun doing so. After Orwell Park I'll go left instead of right and make my way back to RCSI off Stephen's Green to collect my belongings.

The spanner in the works on Orwell was one of my starting companions, he was struggling badly and I could see he needed cajoling.

His marathon PB is 3'41, the 3'20 pacers were yet to pass and I started thinking maybe a 3'25 would be a realistic finish time but within minutes he was walking.

The 3'20 pacers went by us at the top of Milltown but there was zero chance of SP getting on that train.

I was feeling good again, HR back into easy zone but accepted my fate as a crutch for the next 10k.

The remaining miles 20-26 were 8'24, 9'43, 9'58, 11'49, 10'10, 9'47, 9'52.

He went into cramp dozens of times, I had to massage/punch his hamstring each time. I felt so sorry for him because his training had gone so well, 88 minutes for the half marathon, he'd put huge effort into it but at 6ft5 and 100kg, it looks like the heat and humidity were his undoing.

He still ran a 5 minute PB, we crossed the line in 3'36 but not sure he's overly happy.

Our other starting buddy held it together and ran a 37 minute PB with a 3'18.

It's actually my 3rd fastest marathon but I definitely would have been ok with dnf'ing.

My takeaways,

1. For a marathon you need a certain selfishness and I'll start solo from now on, I can't help thinking that miles 3 to 6 contributed to my elevated HR.

2. Two weeks is not enough recovery between marathons.

3. Quite happy with my reduced fueling

4. Do not like the Dublin route

Hi Kellygirl

I guess never say never but the taste was disgusting and I found it darkened my urine which I didn't like from a hydration feedback standpoint.

I also didn't load up on it for long enough, one of the studies, I think suggested 12 to 15 days of 500/600ml.

With the creatine that was the idea of a chemistry friend who's big into his cycling and running and swears by it. It was also him that advised me to change my fueling. He believes I was making everything hypertonic, a higher concentration of liquids than blood and therefore putting more pressure on the body and actually adding to dehydration effect.

So Sunday I took a bit of water at every station as well as having isotonic mix. I'd like to try it again at another marathon when body is recovered as my gut tells me it's a winner

Btw massive well done to you, huge chunk taken off your PB

You didn't mention your coaching successes on Sunday! Congrats, fantastic performances! One in particular ;) who absolutely thanked her training for those last 6 miles!

Congrats on another marathon!

Thanks and good job toughening it out yourself.

I wouldn't overthink it too much, there was STH strange in the air. I was sweating way more than usual and from very early on and I've never seen so many taken out with cramp.

Onwards we march!

Interesting discussion....but if running 3 marathons in close succession was a good idea would all the elites not be doing it to maximise their earnings? If you run faster than Amsterdam what does it tell you? That running 3 marathons in a row off a patchwork training plan is the answer? Maybe taking your learnings from the 2 you have done and incorporating them into a full block for a spring marathon would be more advantageous...

November 21st to 27th

Just shy of 50 miles for the week, all of which was pretty low intensity.

The long run was a 12 miler up to Bohernabreena reservoir, heart rate nice and low, about 70% of max for an average mile pace of 8'48.

Heading to Valencia this weekend to give the marathon another whirl. Feeling refreshed but not sharp if that makes sense.

A lack of long runs and MP sessions. The 160 HR runs were working a treat but work runs have limited my opportunies for these over last couple of weeks.

Hoping to surprise myself.

Well done today! Looks like you paced it to perfection. I haven't been about but looks like you had a proper good year, a long way removed from the fine weather athlete😋. The 3:10/15 will come and running that today in your 3rd marathon in like 6 weeks is a really good sign of that.

El C

Valencia Marathon

Flew out first thing Saturday morning and headed straight to the expo, very picturesque city with a nice vibe. Walked 2.5k back to the hotel, lots of twists and turns. Decided I'd need to bring my phone for Google maps on race day.

No shakeout run on the Saturday, felt I'd benefit from a rest day as there was no taper.

Half decent sleep, woke at 4am to take some Maurten 320 for breakfast.

Shoe choice Adidas adizero pro 2.

Fueling 5 maurten gels every 35 minutes, 1x250ml tailwind for last couple of miles and 1 salt tablet at about 18 miles.

My pen was an 8:25am start but it was caged up, so I went with the next one at 8:35am.

This may have been a blessing as the 8:25 was for sub 3:16.

My plan was not time based, a sub 3:20 would be a bonus but I was determined to keep the heart rate low and a very close eye on the power numbers from Stryd.

Down 200ml of tailwind.

0 to 5k - 23'39 Nothing really happened, found my groove quickly enough. I was surprised at how packed the field remained.

5 to 10k - 23'42 Feeling very comfortable and delighted to see the heart rate remain low. I actually questioned whether I should be picking it up, too soon I answered.

10 to 15k - 23'45 The sun came out at mile 7, instantly I felt its heat on the back of my head, I hoped it wouldn't hang around, it didn't, just made the odd appearance. Saw Gidey somewhere in here on the opposite side of the road, she looked amazing and I gave her som claps and shouts. When I looked at my watch, I could see I was getting excited, tried to settle back down.

15 to 20k - 23'24 It was here that I worked out I was on 3:19 pace. I still felt unbelievably strong, more like a long run with friends than a race. Had to stop twice at mile 11 to loosen my left shoe lace. I hadn't run further than 12 miles in these shoes.

Halfway - 1:39:36

20 to 25k - 23'31 It was at mile 14 that my Heart rate jumped a couple of beats above 160, the zone I had targeted over last few weeks. In Amsterdam I reached that zone at mile 5 or 6.

25 to 30k - 23'39 Had to keep telling myself "not yet" and "don't fcuk this up". I was now getting excited about potentially running a negative split.

30 to 35k - 23'42 Delighted to pass the 20 mile mark and have no inclination to stop. I'm also passing quite a few.

35 to 40k - 23'14 Ok, now its time to pick it up, only slightly. The agonising imprint of cramp pain is stamped in my hamstrings from Seville and Amsterdam and it'll be the only thing that can potentially mess this up.

40 to 42.2k - 9:55 I've never raced with my phone before and with 600m to go I decide to video call my wife and daughters. Before the start I turned I'd turned off my mobile data as I didn't want constant notifications. In my attempt to make the call, I turned on mobile hotspot instead of data. I couldn't figure out why I couldn't make the call, tried numerous times.

In an attempt to put the phone back in my belt (about 250m to go) I dropped an earphone and as it turns out my hotel key card, I managed to collect the earphone and ended up holding the phone before having half a sprint.

3:18:31 and a 41 second negative split and a PB by 50 seconds

I know I cost myself messing around with the phone but I would have loved that call and kind of knew I had a small PB.

Finally made the call to my family at the finish line, glad I brought the phone as I was a little emotional.

Chuffed to bits with this run as I really hadn't a clue how Valencia would go.

Thanks for reading and the nice comments.