Keep on trucking. Keep on learning. From novice to... who knows

Week 3 of Hanson Advanced 17th-23rd July 

Monday 10k easy @6min/km

I was feeling it from Sundays 10k but not too bad. Good to stretch it out.

Mondays have added bonus of new episode of Smartless released which I always look forward to listening to. Danny McBride this week. Very funny guy.

Tuesday 3.5km w/u - 8*600s@4:30min/km with 400 recovery - 3.5km c/d

First speed intervals in a long long time. Luckily a cool day and done intervals at Naas racecourse on the flatter sections mostly. Always find speed work very tough but got through. I was really feeling fatigued afterwards and I began to wonder if Hanson was too much for me considering I just started.

Wednesday Rest

Thank God as I was shattered. I just wanted to sleep and my shoulders and upper arms were sore. Obviously didn’t relax when doing the intervals yesterday. Note for next week.

Thursday 3.5k w/u - 10k tempo @5:20 - 3.5k c/d

Ok, this is really tough. Sunday and Tuesday is really catching up with me. Managed to get through but that was tough. I’m still so tired and wondering whats to come. Luckily some easy days coming up and a chance to recover. Although I am getting pretty fatigued, I don’t feel any real pain and putting it down to holidays and recent strenuous efforts. 

Friday 12k easy @6:08 

Felt good to move and stretch everything out. 

Saturday 13k easy @5:56 

Another more relaxing run and beginning to feel energy coming back. 

Sunday 17k Long run @5:41

Steady and uneventful but felt okay and a lot better than earlier in the week.

Total for week: 85km (highest weekly mileage ever)

Week 6 of Hanson Advanced 31st July - 6th August 

Monday 10.5k easy @6:08min/km

Nice slow easy run but got caught in a terrible shower for the last 15 minutes. Soaked but at least it wasn’t cold. 

I’m not sure what to make of this plan and whether how I feel is typical. After Tuesday’s speed session I thought I had the worst of the week out of the way, but the way these runs go, every session presents its own challenges and takes time to fully recover. It always seems like I am running unrecovered. I’m hitting all paces handy enough which I guess is the main thing, so happy enough.

Tuesday 3.5w/u - 4*1200s @4:30min/km with 400 recovery - 3.5 c/d

I always go into the speed intervals with some apprehension as I’ve never been good at running fast. Today went okay actually. Knowing there were only four intervals helped me remain on pace but the last 300m of the fourth rep was very tough. 

Wednesday Rest

Thursday 3.5k w/u - 11k tempo@5:15 - 3.5k c/d

Feeling stronger going into today than I have done over the last couple of weeks. 

I am training for a 3:45 marathon, so tempo pace should be 5:20, but I feel good and am happy to keep going. Towards the end though, I’m feeling a little pain on the inside of my right calf. It’s a problem I had in the past a couple of times (both calfs) so plenty of stretching and hydration for the rest of the day.

Friday 14k easy @6:06min/km

Took the first few k easy to see if the pain in my calf would return. Luckily, it didn’t so increased the pace ever so slightly. Took it very much as a recovery run with avg HR of 139. 

Hanson Advanced has 10k for today, but allows additional mileage on easy runs. As I’m feeling good, I do a few extra k.

Saturday 17k easy @6:09min/km

Okay, so plan for today is 16k easy and for tomorrow it has an easy run, but Hanson allows for a LR every week, so I plan on doing this as long as I am feeling good and it fits my schedule. So, today I take the easy run slower than I normally would. Also want to avoid stressing the calf too much.

It all goes very well and I add on an extra k just to get home. Again, no water or other fuel today (I did have breakfast though).

Sunday 21.5k LR @5:40min/km

Birthday today and had a full day of activities planned, so on the road before 8am on a Sunday. Everywhere is deserted which is lovely and peaceful.

Plan had an easy 13k, but I decided to do a LR as allowed and as next weekend I will be doing the Bray 10k trail run (taking it easy), I stretched the LR today to 21.5k. I brought the hydration vest and 1 gel. Sipped constantly to keep hydrated and took the gel at about the 10k mark. Love running Sundays. I felt great throughout and had plenty left in the tank at the end. 

Headed off to Glasnevin Cemetery for a tour and an Escape Room later in the day, but I was shattered by the end. I think the biggest issue was that I wore socks and runners instead of the comfortable crocs so my poor feet were feeling it that night. Slept very well!.

Total for the week: 94.9km, 9h 12min (highest weekly mileage ever)

Yeah, I keep trying to dial back in the paces by a few secs but my brain is telling me I feel fine and to keep on going.

The idea about LRs most weekends is inline with what is mentioned in Chapter 5 - Schedule Modifications, and additional mileage. I felt I have a strong base coming in with a half done in training most weekends in the few months prior and always felt good after. Although, I was only doing ~65k/week and for the last 4 on this plan have been 85k-90k+ which is slightly more than the plan expects. I see this evening out though as I reduce the additional mileage, particularly as it closes in about 100k/week. You had great words of wisdom for me last year in the novices group, so really respect your insight.

Points absolutely taken, and of course appreciated. After all, that's why I started this log - to help keep me on track and honest.

I should have made it clearer though that before starting Hanson, I ran 10k all out at 47:39 which would equate to 3:39 marathon and a half at 1:49 (3:47 equiv) but that one was in very tough conditions. So, I went into this block with a target of 3:45 and that's what my paces are set to. However, in the back of my mind, I was thinking that going a few extra seconds quicker still keeps me in the training range of 3:39, so no harm done. I get that the increase in volume though, even if almost all on the easy running days, is increasing the risk.

I'll dial back in to the 3:45 paces going forward and stick more closely to the mileage listed in the plan.

Week 8 of Hanson Advanced: 14th August - 20th August

Monday 10k easy @6:06

Learned a valuable lesson today: don’t eat spicy noodles within 2 hours of going running. I felt pretty bad and wasn’t sure I could get through the run, but after 4km, it all settled down. God knows what would have happened if it didn't.

The bottom of my calfs were a little tender from last weekend, but the main issue was some discomfort in the upper right quad that I believe was caused by some lunchtime (over) stretching. I think the easy run helped but will keep an eye on it. 

Tuesday 6.5k easy @5:55min/km

Taking on board D’s comments, I decided to skip the intervals today and just do a short easy run instead. I do find it hard doing anything less than 10k. Discomfort in quad was just about gone and didn’t really feel it.

Wednesday - Rest

Thursday 3.5k w/u - 11k tempo@5:20 - 3.5k c/d

Yesterday I was feeling really eager to get back out but today not as much. Muscles felt a little heavy, like I had taken a week off.

It was very warm today and even more so in the glare of the sun. I’m still struggling to get into a rhythm at 5:20 as I find myself going a little faster into 5:12-5:15 pace. No idea why but always have to consciously pull back a little. 

This is supposed to be the pace I will run the marathon at and I’m still wondering how I could keep that pace for 42km as when I got to the end of the tempo, I could have done a couple more km probably, but that’s probably it. I know this is part of Hanson and that I’ve done tough halfs at 5:09 pace this year, but still having some doubts. 

Friday 10km easy 6:01@min/km

Easy run to finish the work week off. 

Saturday - Frank Duffy 10 mile

Hanson has today down as easy run day so was not sure what pace to run today. Decided in the end to go with the 90 min pacers, led by a baloonless D_Murph :-) 

The target pace was between my LR and tempo and I felt quite strong throughout. After some challenging recent tempo runs, today felt very straightforward which was great for the confidence. At no time did I feel like I was working particularly hard, so it was a great day.

A few hours later though, I start feeling ill and over the course of the evening got worse so spent Sunday and Monday in bed completely laid up. Tuesday was not much better with a very sore throat, but plan is to go out tomorrow (Wednesday)for an easy run and see how I feel.

Total for the week: 61.9km, 5h 57min

Hanson Advanced week 8 complete. 

That was my immediate thought, but took a test and was negative thankfully.

Week 8 of Hanson Advanced: 21st August - 27th August

Big news from this week is I tested positive for COVID. Symptoms started about 4pm Saturday (19th) and on Sunday (20th) I felt terrible. Took a test Sunday morning but it was negative, so a bit of a relief, or so I thought.

Monday - Bed

Felt poor but not as bad as yesterday. 

Tuesday - bed most the day

Better than yesterday but still not great. 

Wednesday - 8.5km @5:46min/km. 

I woke up feeling tired that I attributed to just getting over the illness. Still a sort throat which wasn't too bad. Decided to go for a short (6km) easy run to see how I felt and any negative reaction. I ended up going another 2km as was feeling better than I thought I would. Again, still thinking I had a bad cold and was getting over it so symptoms were remnants of that. 

Thursday 13km @6:00 min/km

Felt better than yesterday so decided to go easy again but longer. Felt fine but sore throat and fatigue still, albeit not as bad as yesterday. Again, still thinking its just getting over a really bad cold.

Got home to wife telling me she just tested positive for COVID, so I took another test, and yep, positive as well. Likely when I took the test on Sunday I done it wrong. Felt okay-ish though. Lots of googling and looking up HSE. 

HSE suggests a need to isolate for 5 days from first day of symptoms, so today would have been the last day. Hmmm.. Luckily almost all my running is on very quiet back roads or industrial parks.

Friday 20k @5:52min/km

Okay. Controversy. I know I had/have COVID, but also know it affects people differently. I got through Wed & Thurs fine, with no ill affects, so decided to see what I could do on Friday. I tried a MP tempo run of 13km after a 3.5km warmup, to see what I am able for. Warm up was fine, but I knew tempo would be too much of a strain so I pulled back to easy-ish pace. Decided I’d do that distance called for but not the pace. Once my breathing was under control and relaxed, I felt fine. My legs felt fine, and overall the only real negative was a feeling of a lack of energy.

Again, to stress, all my runs were done away from people, and will be until I test negative again.

Saturday - 13k @6:00 min/km

Again another easy run, and again, once I didn’t strain my breathing, it was fine. 

Sunday - 25km @5:45 min/km

So today I went out again with a target of 25k but not committing to it and see how I got on. All runs this week indicated that my legs were fine, and again, as long as my breathing was relaxed, I would be okay. I know though that I am putting my body under a lot of additional stress with the recovery.

Overall, it went fine, except the last 5k. 

I am definitely struggling a little with fatigue and my breathing isn’t as good as it should be, but my legs feel like they have plenty of strength, just not the same stamina as normal.

I pushed on and after 13k I was getting a very dull ache in my stomach. Nothing that concerned me as I got them last year when I started to build up the miles. I didn’t think it was anything that would cause me an injury and it wasn’t really a pain - just a dull ache. 

As long as I didn't feel any pain and any discomfort was similar to what I would expect from high miles, I would go on.

However, with about 4k to go, I got a bit nauseous. Not like I was going to get sick, just like it was churned around. I had to stop 2 or 3 times to let it settle. It settled down as soon as I finished.

A couple of other new things today: I used a couple of SaltStick FastChews. I don’t believe they were the cause of my aching stomach though. Much easier to take than messing around with tabs mid-run. Also took 1.5ltrs water on run as well as a couple of gels.

Also, with about 1km to go, my insole of my right shoe became loose and came up the back of my foot. My runners got plenty wet during the run due to the back roads I was running on with a lot of puddles. I think this caused it, so something to remember for future. 

I haven’t yet posted for advice to the group, because after plenty of reading, I’ve learned that COVID is unique to the individual. Where some have no symptoms, some fair much worse.  I am treating this like a normal type illness and focusing on recovery, easy running, hydration and good food.

Today, as I write this, my quads are a little sore and I have a slightly sore throat, but other than that, I feel fine.

The plan will be to take a day or two off and ease back in with some more easy running and see where things stand later in the week. I do not plan on doing either the interval or tempo runs this week.

Total for the week: 79.7km, 7h 47m

Week 10 of Hanson Advanced: 28th August - 3rd September

Plan to take it day by day but reduced pace and overall distance. Planned the tempo run for later in the week to see where I stand. I will be in Dungarvan for a couple of days over the weekend so looking forward to running the Greenway on both Saturday and Sunday. 

Monday - Rest

Tuesday - 11k @5:50min/km

Easy enough run but noticing overall recovery is not as quick as normal.

Wednesday - 16km @6.03 min/km

Continuing the rejig of plan this week, idea is to do one of the weekends 16k easy runs today and push out Thursdays tempo run by a day. This likely means no more speed intervals as next week the plan moves on to strength paces.

Ran a local route with some much steeper hills as it’s been a while. 

Thursday - rest

I was initially thinking of going out for an easy run, but decided to rest instead and try the tempo run tomorrow. That would give me an idea how close I am to a full return.

Friday - 3.5k w/u; 13km @5.20; 3.5k c/d

Lovely warm sunny day for a run.

I’ve been having some stomach pain at times over the last week which played up this morning. No idea if it’s COVID related but it doesn’t help when this is the busiest time of the year work wise. Luckily it settled down when I was out and didn’t cause any issues.

I felt strong throughout and could easily have gone on for a few more k. My throat was still a little sore at times so still some remnants of the illness. I brought a gel and a couple of Fastchews just to get used to them again but didn’t take the gel in case it upset my stomach. 

Expecting that from next Monday I’ll be back at full steam and good for the remaining 8 weeks of the plan.

Minor pain - the volume in the right side of my Shokz is much lower than the left. People also saying there is a problem with the mic, so looks like something went wrong with them. Pretty disappointed as they are only a year old and I only use them for work and running. I’m wondering if rain or sweat got into them causing damage. Need to find the receipt and see if theory are still in warranty. 

Saturday - 10k easy @6:00 min/km

Down in Dungarvan for the weekend and took an opportunity to run part of the Greenway and a little around the town. Nice spot and weather was lovely. My legs were feeling it quite a bit from yesterday though. I know I should be slower on these runs but I always find it so difficult to go slower.

Sunday - 16k easy @ 6:02 min/km

Another run along the greenway, this time headed away from the town early in the morning. Plenty of people out cycling. Run was easy paced but again legs were still feeling it.

They really need some toilets along the greenway. Seriously!

Total for the week: 74.1 km  7h 14m

Week 12 of Hanson Advanced: 11th September - 17th September

Monday - 10k 6:14 @min/km

I was feeling quite sore and tired from yesterdays long run and wasn’t sure how even an easy run would go. Started stiff and uncomfortable but after a couple of k, things start loosening up. Felt so much better after.

Tuesday - 3.5k w/u; 4x1.5mile @5:13 w/800 rec; 3.5k c/d

Lovely morning for a run, much cooler than last week. While still feeling it somewhat from last weeks effort, hit the paces and felt good.

Again, felt so much better after this run.

Wednesday - rest

Ah, a day off.

Thursday - 3.5k w/u; 14k tempo @5:15; 3.5 c/d

After the warmup, got into my stride, but maybe a little faster than I should have. Decided after a few k to divert to the “hilly” route. There were a few really hard short hills and some drags which really gave my legs a workout. My calfs were proper feeling it, but good recovery when back on the flats.

Got through the 14k without bother and could have done a few more k if needed. 

Funny thinking the next 4 days are all going to be at easy pace.

Friday - 10k 6:03 @min/km

Easy running, but it was very very wet.

Saturday 16.5k 5:50@min/km

Early morning run along the nearly complete Sallins greenway. Hopefully it will be complete soon to have a tarmac top layer which will make it very nice. 

Sunday 16k 6:00 @min/km

Even though the last three days were easy, I’m feeling it on todays run. Some niggles around knee and hip. Something to keep an eye on.

Total for the week: 94.1 km  9h 6m

Total for year: 2310km

Week 15 of Hanson Advanced: 2nd October  - 8th October

Another tricky week ahead with the final Gaelforce 10k in Howth Saturday followed by the final long run (27k) on Sunday. Plan on holding back Saturday and taking it easy, but will be tricky with the hills.

Monday - 13k @ 5:49min/km

Supposedly easy running, but pace was a little quicker than it should have been. Felt good.

Tuesday - 3.5km w/u; 3x2mile @5:05min/km with 800 rec; 3.5km c/d

Started watch as normal run so after 3k had to do some fidgery as I went to readjust the program and start the workout portion to help me keep pace.

Went along the Sallins greenway which is very flat mostly because it was a lovely late afternoon. Actually, that was one of the most pleasant days for being outside in a long long time. Coolness in the air, but nice and sunny. 

After listening to advice in the log, and feeling where I am and the plan I have, I decided to stick it out with the faster paces. I’m glad I did as I feel really good.

Wednesday - rest

Well, starting to think beyond October and what next. I have Run the Line coming up (26k course) that I missed last year due to injury. Bought a copy of Relentless Forward Progress as something in the back of my mind is telling me to stick a toe into an ultra in the new year and see what it’s all about. 

Thursday - 3.5km w/u; 12.5k tempo@5.08min/km; 3.5km c/d

Right, first off, I struggle with holding back on my pace and always tend to go 3-5 seconds faster than I should. I’m not overly worried though as I can hold the pace for the planned duration.

Quite breezy today but missed the rain either side. This week up’ed the distance of tempo from 13km to 16km so was eager to see how it would go. Warm up was not feeling it though, but once I got going on the tempo, felt much better. Powered through, and felt really strong and at the same time a little worn. Felt I could have continued on for another while which is always a good sign.

Friday - 13k @6:05 min/km

Easy running

Saturday - Gaelforce 10k Howth Hill - 55mins with 259m elevation gain

Final run in the trilogy and wondering why I signed up for this event. Knowing I have myh final long run tomorrow, I don’t want to jeopardise that, so not racing this, but deciding to run strong.

As parking in Howth can be difficult, I get there at 8:40 even though my wave doesn’t start till 11:15. I decided to head out early, maybe go for a walkaround and just enjoy some quiet time. As it worked out, there was loads of parking, and still spots when I left about 10:15 to head up to the race which was starting at Deer Park golf club. 

After a pre-race briefing that warned us of the usual changing conditions, including a lot of muddy parts, we set off on time. The first 3k was steep climbing in a mix of open fields, and rocky trails. After a couple of kms of respite on mostly flat to downhill, we were climbing again up to the Ben of Howth where we turned around and headed back down long steep declines on a various mix of dirt and rocky trail as well as fields.

Through the run, I kept telling myself to not overdo it as I had the long turn the following day, and I generally restrained myself. Most steep inclines were walked, on the flats, I generally took it handy, but on the downhills I had some fun running at a fair clip. I nearly missed a couple of turns, but

I really enjoyed the run and I know that this was off-plan, but I had great craic, and sure, that’s what it’s all about. I actually felt better for the rest of the day than I had done in the previous couple of days - legs much looser, and bundles of energy. 

The only negative I could give these events is that they are only 10km, but it really gets me in looking forward to Run the Line in November. These Gaelforce runs are really fun.

Only problem on the day was I went to see my daughter play her GAA match and either in Howth or at the side of the pitch, I got eaten alive by midges. 

Sunday 27k @5:33min/km

Last long run, and almost certainly the hardest. For a change, I decided to park at my mothers house in Tallaght and run into town and around the Spire - about 12km each way. I used my hydration vest with 1.5 liters of water and 2 High-5 zero tabs mixed in. 

I knew it was downhill almost the entire way, so pace was pretty quick but pretty easy. Good thing about running Sunday morning is lack of traffic, but there were still plenty of people around, so I needed to do a lot of weaving and dodging around in the city center.

The second half from the Spire was all uphill with the only respite seeming to come around the Drimnagh road before turning for Walkinstown road. I knew once I got into Tallaght, there were some really hills and I was feeling bushed. The heat of the morning and the warmth of the zero tab water made it quite unpleasant but I kept taking what I could. The last 4k in particular was really tough with just uphill after uphill. All in, a great workout, and something completely different which was really enjoyable.

Total for the week: 106.7 km  10h 1m  728 m

Total for year: 2616km

Week 16 of Hanson Advanced: 9th October - 15th October

Monday - 10k 6:03@min/km

Back to some easy running after the weekend. Some aches from the climbing but felt okay.

Tuesday - 3.5km w/u; 4x1.5mile @5:04min/km with 800 rec; 3.5km c/d

Schoolboy error day. For the strength sessions I edit a program on my Garmin and update interval distances. Forgot that last week I changed the warmup to 500m as I had run 3k before realising I forgot to set the program so reset and adjusted the remaining warmup on the fly.

So, headed out thinking I was doing just over 16k, and realised 500m in that I forgot to change the warmup distance to 3.5k after last week, so stopped, changed it and started again, seeing that I was due to do just under 20k. Only thing - I didn’t bring water, gels, or bodyglide, which I typically use on all runs >17k. I ploughed on and headed down to the relatively flat greenway, and had wind at my back for first couple of intervals. That meant pace was faster but felt fine. The second two intervals were back against the wind, but it wasn’t too bad, so slowed down a little, and just worked at it. The lack of water was a pain but not troubling, gels, I could live without as I don’t normally need feel the lack of energy till I go about 17k, and by then it was just very easy miles left. The lack of bodyglide was apparent when I got home - on my arms. Still, not too bad.

So, overall, a hard session, but expected after the weekend. Looking forward to a day off.

Wednesday - rest

Worked on stretching as knees have been giving me trouble for a couple of weeks now. I think it’s down to the way I sit at the desk in work. I can them when running at times, and throughout the day. 

Thursday - 3.5km w/u; 16k tempo@5.09 3.5km c/d

Again, went for flat course today and felt good throughout. Took just one gel about 7km in. 

Knees still a little sore.

Friday - 12k @5:56 min/km

Easy running.

Saturday 16k@5:53 min/km

First proper cold run since earlier in the year. Hat, buff, gloves the whole way. Nice though in the sun.

Sunday 16k @5:54min/km

Another easy run. Today was colder than yesterday.

Other news: I entered the lottery for the Art O’Neill Ultra (60k) in January. Will know next week if successful. If not, I’ll do the 25k pursuit. I already signed up for the long course (26k) of Run The Line in November which I'm really looking forward to.

Also have been thinking for a few weeks now about the Connemarathon Ultra in late April. Will decide in a few weeks.

Total for the week: 95.6 km 9h 7m

Total for year: 2712km

Thanks for the feedback. I ran the three Gaelforce 10k events this year and while RTL is 26k and the weather will be more challenging, it's not something I plan on racing. The idea is to use it for some experience and take it handy enough. I actually entered last year but missed it as came back too early from the marathon and got injured refereeing a soccer match the weekend after Dublin.

For the AON Challenge - yeah, I have another few days to think about it and I've entered the pursuit anyway as the organisers said on Facebook they would send vouchers to those who are lucky in the challenge lottery but have also entered the pursuit so at least I have a spot. Again, this is something I plan on taking incredibly easy (I was anticipating 12 hours), and I've looked into it a lot. The only concern I have at this stage is the navigation once it gets past CP1. Although I entered the Ultra option, I'm thinking that once I get to CP1, I have the option of joining the Hybrid group.

Lots to mull over...

Week 17 of Hanson Advanced: 16th October - 22nd October

Taper starts Thursday. Getting real…

For the last week I’ve been getting to bed much earlier than normal, so hopefully that will benefit me. Flip side is I am waking up at 5 in the morning.

Monday - 13k 5:49@min/km

Easy running. 

Tuesday - 3.5km w/u; 6x1mile @5:03min/km with 400 rec; 3.5km c/d

Woke up this morning feeling very fresh. 

Nice enough day for a run. Overcast, but mild for the time of year. Decided to go for a more undulating course rather than the flat greenway I’ve spent a lot of time on recently. Again, struggling with keeping the pace down, mostly because I’m going by feel. Plenty in the tank throughout. Nice way to finish the final strength session of the plan.

Wednesday - rest

Some DOMs this morning, but rest day, so all good.

Thursday - 3.5km w/u; 16k tempo@5.10; 3.5km c/d

Felt in great nick before heading out at lunch. Not sure though but found the run quite difficult. I’m not sure if it was more psychological from the start knowing this was my last “session” of the block. As usual I started too fast and carried that through, but I’m not too bothered about it as I got the run in, felt I could have done a little more, it was a good workout and it’s now taper time. 

So, this is my 3rd training block in my short running career and definitely the best. Hanson is incredibly relentless and it pushes you every day. I’m used to the tired legs over the last few months but I’m ecstatic about the progress I’ve made. Regardless of how Dublin goes, I know I am a much stronger runner now, and for me, that’s what matters.

Friday - 11k @6:10 min/km

Legs feeling it from yesterday which is unusual, but I think it’s down to me not feeling great yesterday afternoon/evening. Recovery a little slower than normal. Incredibly wet with plenty of flooding out there. Actually got dizzy a couple of times - that’s new. Also had a high heart rate that climbed throughout even though similar runs were much lower. Could be due to the coffee I had a couple of hours before going out. Will skip the caffeine for the next week.

Also some pains in left thigh, but I’m putting that down to just wear and tear and expecting to recover overnight.

Saturday 13k@6:07 min/km

Easy running. Stunning morning for a run.

Still a little tight in places but its working its way out. Also, HR much more normal now so looks like i’ll avoid coffee before running.

Sunday 13k @6:09min/km

Easy running. Another nice morning. Quite cold so hat, buff, gloves the whole way.

I was also thinking that I prefer the Adrenaline GTS than the Ghost 15s to run in. I’m not going to change anything though at this stage and will use the Ghost next week.

So, this is it - about to go into the final week of Hanson.

To be honest, I am quite hesitant about this final week as I will be running 43km before Sunday with only Wednesday off. While everyone else is pulling back significantly on mileage, I am still doing a lot. Well, now is not the time to be questioning things, but I should have a good understanding of how I am feeling by Thursday, so if needed, I’ll reduce the mileage.

Total for the week: 92.4 km 8h 52m

Total for year: 2804km

Thanks a mil C. I'm feeling okay so far this week, but am really considering pulling back maybe Thursday or Friday, or both. I am really interested in just seeing how I get on after Hanson as I absolutely loved it with many times feeling I could give more, and others felt like a real struggle. Thanks for the call out on the mistake on Saturday. I noticed that alright when I was asking myself why I would do an 8k run the day before.

DCM 23 Race Report

Ultimately, the day did not work out for me, but this is a journey, so I’m confident I will be back faster and stronger in the future. After all, I just completed a marathon, something that so few people do. 

A goal: 3:42: Nope

B goal: 3:45 (main): Nope

C goal: Enjoy the day: Not really

Finish time: 3:56.

Training Plan: Hanson Advanced

Quick and short of it is that I loved working the plan. It had a mix of everything and really helped me become a stronger and faster runner. I got a HM PB in the middle of training. However, I have questions over the short taper, as well as the long run being limited to 27km, in particular for someone like me who has been running for less than 2 years. Maybe I was unlucky though…

Week leading up to race

Taper started 10 days out, and I followed the taper as laid out. Plenty of easy running and still high mileage compared to other plans. I found a couple of the later SOS days as more challenging than the weeks prior. 

The Wednesday of race week I tried foam rolling and massage gun of my calves as neither were feeling great. I was also suffering from pain on the outside of both knees for a few weeks, mostly in the morning time. I still continued with the easy running but I never felt spritely or like I had a bounce in my step during the week. Overall, quite flat.

Day before (Saturday)

Was quite busy for me between Expo, daughters football match, visiting family and then a very easy 5k in the evening. Pasta and Gyoza for dinner. Ate very well during the day.

I thought expo was pretty quite compared to last year, which was welcome as I could get in and out much quicker. Bought 3 pairs of Hidden Comfort socks, and some extra Hi5 Aqua gels.I find these gels really easy to take and don’t need water with them.

I settled on wearing a vest and in the end was incredibly happy I did.

Race Morning

Usual porridge with a spoon of whey protein and a teaspoon of honey. 500ml of water with Hi5 tab. Got a lift in with the next door neighbour. I had a bit of a headache since getting up, which was very unusual. Plan was to sip on water and see if it would go but I got a couple of nurofen just in case. I got to bag drop area at 8:15, an hour before my wave started. Got ready, dropped bag, and jogged around a little to stretch out. Took the nurofen as the headache wasn’t abating. Got into pen and positioned myself around the 3:45 mark. Took a gel and sipped on some water. I brought 7 gels (one every 30-35 mins), a small bag of Fastchews, 250ml of water, phone, and a pace-card. 

I assessed how I was feeling and wasn’t feeling particularly well. My knees were still not 100% but mostly my legs felt heavy. I was questioning at the start how I would feel later on as I knew it would be more of an effort than it should be even from the start. 

Plan was to go out at 5:27 min/km pace to Castleknock and then up pace to 5:16.

Race

After some really eerie silence in the couple of minutes before the start, the gun went off.

0-5k (19 secs ahead of plan)

Not too busy at the start with the third km down to the river being the quicker one, but held back on the slight climb to Stoneybatter and towards the park. Didn’t take any water at the first station. 

5-10k (50 seconds ahead of plan)

Ok, first problem. I noticed half way up Chesterfield that the 3:50 pacers and group were right on top of me. They started 27 seconds behind me and it threw me. They then told the folks running with them that they were running an even pace for a 3:50 finish as we will be running more than 26.2 due to the wide corners etc. I still couldn;t figure that out as according to my watch, they were running a few mins ahead of an even pace. That caused me to up the pace very slightly as I didn’t want to get overtaken by such a large group that I would have to get by again. 

As I was running through the park, I was still very conscious that my legs were heavy and I didn’t feel like I had a whole lot of energy. Knees were okay though.

Also, as I was running up Chesterfield, a chap ran beside me and we remembered each other from running beside each other having a chat at the Kildare Thouroughbred half earlier in the year. After a bit of a chat, I let him go as he was running even paces where I was more conservative for the start.

Also around here, I felt my calves were kind of burning even though there were no big climbs. I was confident when I got to more flatter area, they would subside, but they still shouldn’t have been like that. I had plenty of climbing in my training, although not as much as last year.

10k-15k (88 seconds ahead of plan)

I ran the downhills in this section pretty easy. What was quite noticeable in the park was the amount of people not using the racing line. They were following the people in front, staying on the left side of the road when it was clear there was a right turn 50m ahead. I was happy as I found plenty of open space. Although I was running ahead of plan, I thought I could get into a rhythm of 5:20 instead of 5:16 and give back some of the time on some of the hills that were to come. Castleknock support was again brilliant. After we headed back into the park, it was very quite.

15k-20k (109 seconds ahead of plan)

Looking back, I was still going too fast for what I planned. I don’t really know why, but it was likely getting caught up in the fantastic crowds and cheering that seemed to be so much more than last year. I enjoyed around Kilmainham as I don’t really remember it from last year.

20k-25k (94 seconds ahead of plan)

I knew Crumlin road was one of those places that would zap you of energy but you wouldn’t notice it till later, so I was very conservative here and gave back a bit of time. The weather was decent though with very calm conditions. 

One thing I remember from my first marathon in 2008 was at the halfway point questioning how I would be able to get to the finish, and that still plays on my mind. This time though I thought, well, it’s only a half. I run those anytime. Still, my legs were never right and about here was the first time I got some pain in my right hamstring. Just a little pull on it but a worry with a long way to go.

25k-30k (71 seconds ahead of plan)

Running down Crowellsfort road I was looking at the watch thinking I was close to only 10 miles left which would be a boost, but also that I was approaching unchartered territory, not having run more than 27km in training. I kept reminding myself that folks who followed Hanson said they never hit the wall and felt strong throughout. I thought to myself that I was not feeling strong, but I had confidence that my legs could keep moving even when my mind said they couldn’t. However, both hamstrings were now giving warnings. 

For about 30 mins I was running beside a lady with her name on her top and she got literally hundreds of shout outs, and poor old me got zero :-). I thought though that it would be quite annoying to have everyone shout your name constantly as the novelty would wear off and I would just want to focus on my run. Maybe I was just being grouchy, as the constant noise now was getting to me a little. I found it hard to stick to a rhythm.

30k-35k (91 seconds behind plan) - this is where the wheels fell off

I said before I don’t really like Orwell area. I think it is more around Terenure College that I don’t like. Maybe its because it gets quiet again, its well into the race, and its a long straight road. Still, I felt I was in overall better condition around here than I was this time last year, except my legs were finding it very tough. 

Under the arches in Milltown was incredible. A wall of noise and it really narrowed but was spine tingling. Absolutely loved it. 

As I approached the hill in Milltown that was when I knew I was really struggling. I decided to walk up the hill but got running again as I got to the top. From this point though, I knew my goal time was toast. My hamstrings were proper aching and I wondered if I would even finish. I decided against stopping and stretching as I didn’t think that would help.

I decided as well that I would try to encourage others who were struggling and decided to forget about times, just to finish as quickly as I was able. I got a few people running again and had a little chat with them but I couldn’t last as I was kind of shuffling along as my hamstrings were really really bad.

The chap I was speaking to in the park that I knew from earlier in the year passed me by and got me going for a couple of mins but I couldn’t last.

35k-40k (8mins 13secs behind plan)

Any sort of incline now was painful and a walk. Even the flats were bad. The heavens opened at times and there was plenty of floods. Just get home any way I can. At some stage here, the 3:50 pacers passed me and I tried to get going, but it wasn’t happening. I had to let them go.

40-42k (12mins 42second behind plan)

The last few kms were just a walk and shuffle home, I tried running very slow but couldn’t. Just get home. I saw my family with 500m to go so quick hug to my kids and continue on. Finish and be done. 

Finish time: 3h 57m 15s.  (15 min PB)

Immediate thoughts were great disappointment. Not in the time, but I just didn’t enjoy the run. It was tough from the start and I was annoyed because my hamstrings gave up. After working so hard since Dublin of last year, I was disappointed, but told myself that I still completed a marathon. 

My family had a complete change of clothes for me (except shoes) including a towel so I got dry and felt good. I got bad chafing under the arms.

Thoughts since finishing.

Reflecting on the run, although I loved Hanson, I will likely try P&D next time. Maybe…

I have thought a lot since finishing about what comes next. Luckily I have Run the Line long course (26k) coming up in 3 weeks and I am really looking forward to it. It will be hard, so no running till Friday, 7 days of easing back in, and them maybe a trail run and a long run the weekend before. I won’t be racing it, just out to enjoy some running.

I also got the rejection from the Art O Neill challenge, but had also signed up to the Pursuit, so that’s January. 

I have also being thinking for a few months about Connemarathon, either the Ultra or Marathon, to run not race. I’ll see how I get on over the next couple of months before deciding. 

Something else I’ve been thinking a lot about since Sunday running a couple of 30km+ and maybe even if I can muster it, another marathon in mid-December as a long run. Not to race, but just to see what I can do, and give me some confidence that I can "run" over 37k.

Other thoughts -

I didn’t bring the Shokz on Sunday and I think that was a mistake. I could have done with something to take my mind away for a little while. 

The water situation at Nutley lane last year wasn't a problem. Plenty of water to be had. Only problem was getting a bottle meant going ankle deep in the flood, but sure, we were all soaked through anyway.

I'll be signing up for next year definitely with a few things to put right.