Are those my feet?

Yeah I didn't mind the SiS (from the whole one I had). Have a few more in the press so will see how they go. Found them a nice consistency - not too syrupy or sticky. I'm just ordering a box of Maurten here now (€€€😥) so will try them out too. I was really happy with them last time around.

A busy couple of weeks to catch up on:

Week 8/14 (Sept 11-17)

Monday - 3.64 miles recovery (9:55/mi). No recollection of this.

Tuesday - 25 mins Threshold. Got this in around UL after work. With college back there was an insane amount of traffic within UL - hopefully just a first week thing. For some reason I found myself consuming a mountain of chicken in KFC at (a late) lunch - definitely not the best idea a couple of hours before a session. I did a chunky 3.5 miles warm-up before getting down to the serious business. The first mile was the toughest as I struggled to hit the pace and the thoughts of another 2+ miles of this felt like a bad joke. But, as things progressed I began to hit my stride and saw out the session comfortably (as comfortably as these things go). Target pace was 7:05-7:15 and reps came in at 7:16, 7:08, 7:08 and 7:00 (0.5mi). A couple miles cooldown brought the days total to 9.19 miles.

Wednesday - 7.25 miles very easy (9:44/mi). A routine enough 70 minute spin around UL and the environs after work.

Thursday - 50 mins moderate. Need to get this in early as I wouldn't have a window later in the day. It was foggy starting out but that soon lifted. 9.56 miles including warm up and cool down.

Friday - 6.84 miles easy (9:40/mi). Don't remember much of this, although apparently it was raining.

Saturday - 19.37 miles Progression. The plan was for 6 easy, 6 moderate, 6 tempo and I pretty much nailed it. Had briefly considered doing the re-arranged Clonmel HM as part of this, but decided against that in the end. The jump in pace felt tough each time, but then more manageable once I settled into the new pace. Bit of wind about too at times if I remember rightly - not too bad but more than enough to make it's presence felt when you're working. The moderate miles came in between 8:18 and 8:28, and the tempo miles came in between 7:30 and 7:36. All within the appropriate ranges, although the tempo were typically at the slower end. As 19 mile runs go, this flew by - really enjoyed it. I knew I was working, but at the same time it never felt too hard or too much.

Sunday - 3.54 miles recovery (10:27/mi). Early morning amble before we jetted off to Spain for a few days (sans kids 😀) to attend a wedding. Passed 1500 miles for the year on this run.

59.4 miles for the week.

Week 9/14 (Sept 18-24)

Monday: "Rest" - Cracking day at the wedding. A particular highlight was a couple of hours in between the ceremony and the reception, which was spent in a little village called Mijas, just sitting out in the sun eating good food and drinking. Bliss.

Tuesday: 7.13 miles very easy (10:03/mi). The (ridiculously ambitious) plan was to get up early and avoid the worst of the heat, but I was severely hungover for most of the day. Had managed to somewhat come round by late afternoon so squeezed this in before night two of the wedding. Given the heat and my condition, this was very much a laboured effort, which took in the promenade over to Torremolinos. Had intended to do another mile but chuffed to manage this much tbh.

Wednesday: 10.07 miles something. It was nudging close to mid-morning by the time I set out for this. The plan had 50 mins tempo and I set off without giving too much thought to it. The two miles warm-up were ok, but once I tried to up the pace I could only reach MP or thereabouts. Settled in at that for a few miles and it felt relativiely comfortable for a while, but after about 30 minutes I just ran out of steam. I think it was a combination of the heat, a couple of days on the beer, and very little in the way of food the previous day. Jogged the last few miles back to the hotel.

Thursday: 6.15 miles easy (9:49/mi). My favourite run of the trip. I just felt much better this morning and found a short section which had a bit of misty sea breeze blowing in. Some positivity after a couple of tough runs.

Friday: 6.61 miles easy with strides (9:27/mi). Back home for this, not a bad afternoon by Irish standards and this was another nice run.

Saturday: 12.23 miles with 9 at moderate. Picked a route that would have me on a nice long gentle drag for the majority of the early moderate miles. I hadn't reckoned on a nasty little headwind/sidewind joining the party for that 4+ mile section. It was tough sledding for a few of those miles and I debated veering off the chosen route to get out of the wind, but stuck it out. I think I did an ok job of hitting the paces without letting the effort climb beyond where it should be.

Sunday: 19.02 miles easy (9:18/mi). I was on hi-vis duty for the local women's mini marathon in the morning. Despite the rain there was an excellent turnout. One I'd dried myself off, there was the North London Derby to watch, before finally I set out for this after 5. Thankfully after the first 10 minutes the rain abated and the weather was not bad at all for the majority of this. Started off a little too hot pace wise, but soon settled into a 9:15/9:25 rhythm and began ticking the miles off. As always, these vanilla long runs seem to be more of a mental challenge compared to a long run with stuff. I took a couple of Maurten 100 gels, a SiS gel, and a Maurten caffeine gel. Had to re-adjust the route on the hoof as darkness started to fall and I headed back towards the bright lights. HR stayed nice and consistent throughout (low 140's), although the last few miles being of a favourable gradient no doubt helped there.

61.2 miles for the week. Happy out with those two weeks all things considered. Slightly annoying not to tick off the 50 mins tempo session, but these things happen - I bounced back well to end the week at least. Another two big weeks before it's time to taper. I must start getting in some of the long runs in early in the morning, just to get the body clock used to that. 63 miles on the cards for the coming week.

Week 11/14 (Sept 2nd-8th)

Monday - Rest

Tuesday - 8.15 miles very easy (9:50/mi). Bit of a wet one around UL after work.

Wedneday - 12.04 miles (2 x 30 mins tempo). Not sure what it was but I absolutely nailed this. Never felt under pressure and could have done another 30 minute rep no bother. It was a very, very wet evening, but a nice kind of rain! Plenty runners about smiling at the absurdity of running around as others took shelter from the conditions. It was nice and cool too, with minimal wind about. The last time I felt this good on a session was the threshold session after Tullamore, which interestingly was the last time I wore the Magic Speeds. Don't love them though, and 12 miles is at the max of what I'd like to do in them. The approx 4 miles for each 30 mins came in at 7:24, 7:25, 7:22, 7:22 and 7:26, 7:28, 7:32, 7:32 so mainly at the faster end of the 7:25-7:37 range.

Thursday - 6.22 miles easy (9:43/mi). Lap of the relatively hilly local loop, with a bit extra tacked on.

Friday - 5.86 miles easy (9:44/mi). Same loop as the day before, minus the extra bit. Physio afterwards - bit of a sore heel on the right foot, same as I had after Limerick but it's not too bad - working on the calves should loosen it out. In pretty good nick overall though.

Saturday - 13.11 miles, with 10 at moderate. Another solid run. Had a nice headwind to contend with for a good chunk of the moderate stuff, and a lot of that was gentle uphill too so I was working reasonably hard at times. I brought no water on this, and didn't give it a second thought, then the next day I'm reaching for the water after 3-4 miles - funny how when you don't have it you don't need it.

Sunday - 20.31 miles easy (9:17/mi). The longest run on the plan. I'd picked out a pretty undulating route for this, with a couple of decent climbs and a very noteworthy hill at 13 miles. I'd debated keeping it to something flatter but wanted a bit of a challenge. Got up a couple of hours early, had some overnight oats and a bagel in preparation. Humidity was pretty high, and I was concious of this - started off at a cautious enough pace but after 3 miles I settled into a rhtyhm and the paces settled at 9:1x and under, save for the big climbing miles. I took a couple of salt sticks during this - think I'll go with those over the electrolyte tabs for Dublin. I got to the big climb and knuckled down and ground my way up there, and happily the HR recovered nice and quickly once over the top. I did manage to whack the big toe on my right foot, not once but twice. The first time on a little branch that was sticking out of the grass verge, and later I somehow manged to flick up a stone with my left foot and volley it with the same big right toe - I really felt that one and was hobbled for a minute or so. Thankfully it seems fine today. The legs were super tired over the closing 5 miles but I was able to keep the pace and effort consistent and saw the run out feeling strong. Really happy with this run.

65.7 miles for the week. I really love the feeling of accomplishment at ticking off long runs and big weeks - it's something I'm really going to miss as the taper begins. So, I'm happy to have made it this far in one piece, but also a bit disappointed that there's no more super long runs (for now). That said, running windows were becoming smaller and smaller with winter approaching and kids activities back, so it's a good time for things to be winding down a touch. Something like 45-48 miles this week - I need to firm up the plan for the next few weeks.

It had all been going so well.... I'd not missed a single run of this plan, until yesterday.

Week 13/14 (Oct 16th-22nd)

Monday - Rest

Tuesday - 5.04 miles very easy with strides. Lunchtime spin around UL. The shin/calf discomfort that I mentioned at the end of my previous post was still there, and it nagged at me throughout this run.

Wednesday - 4 x 10 mins Tempo - Rest. When I woke up in the morning the pain was the worst it has been. Thankfully my wife talked me out of the tempo run, and told me book a physio appointment instead. Luckily the physio had a slot for Thursday morning. Still though, Wednesday was bleak - Dr. Google suggested a stress fracture of the tibia was the cause of my discomfort, which would be goodbye to the marathon. Tried my best not to dwell on it anyway, and see what the physio said.

Thursday - Long story short, the physio reckons it's most likely an inflammation of the tendon beside the tibia. I've to ice and foam roll the calves, try a short walk over the weekend, and then try a short run next Tuesday or Wednesday. That run will be a go/no-go for Dublin - any pain and I'm out. If it is the tendon, it will be healed by next week and the run will be pain free, but if I do have pain, then it's likely some slight damage on the bone and will require another 3 weeks rest. The physio is optimistic that it is the tendon.

So that's frustrating. Over the past 18 months I've been gradually and sensibly (IMO) working towards this marathon, so for it to be in jeopardy now is maddening. That said, I came to the realisation yesterday that, if needed, I'd happily skip the marathon if it was a choice of letting the injury fully heal vs. chancing it and potentially facing a longer layoff. So, more patience required now and I'll try not to go insane over the next week. Fingers crossed!

Dublin Marathon 2023

The TLDR version of this report is that I finished in 3:31:38 - a PB of 15 and a half minutes. Two weeks ago I'd have been gutted not to break 3:30, but come Sunday I was delighted (and still am).

For anyone with plenty of time on their hands, here is the full version:

The F##king Injury

The 10-12 days leading into the marathon were a disaster. I'd been working towards this for 18 months, and even that rough 18-month plan had been on ice for the previous 12 months, if not longer. Had my body let me down now, so close to the start line? As per physio instructions I diligently iced, stretched and foam rolled my left calf every day. It seemed to be gradually improving over that first weekend, and by Monday of race week I was reasonably confident I'd be ok for Dublin. The physio had advised a test run on Tuesday or Wednesday - the leg wasn't feeling 100% on Tuesday so I just went for a short walk with the dog. This seemed to set things back and it was impossible to envisage running pain free the next day. Tuesday night and Wednesday were bleak - I'd genuinely written off all hope of doing Dublin. Started looking at plans for Limerick in May, but that was just more depressing when I thought of all the midweek sessions and long runs that would be required throughout January and February. I put the test run off again until Thursday, then Friday, in the vain hope of a miracle, but honestly it just felt like I was delaying the inevitable. But, come Thursday and then Friday the leg started to improve again - it's the hope that kills you. I went for an "easy" 4 miles at Friday lunch time - HR was through the roof, every other muscle and bone in my body seemed to creak, but the leg itself seemed relatively ok. The odd peep, but only if you went looking for it. I had physio afterwards, and she really put me through my paces. Hopping, probing, prodding - she was happy that the injury was tendon only, and that I could run the marathon. She did also say that I'd likely be in pain with the tendon during the race, and that I'd need to readjust my finish time, and allow for extra recovery post-race. Those asterisks were a little deflating, but I wasn't backing out now that she'd given me the green light.

Saturday into Sunday

On Friday night and all day Saturday I felt a cold coming on... I downed four lemsip on Saturday alone. Maranoia? Maybe, maybe not. The good news was that the injured (left) leg played ball all day Saturday. The right ankle did start acting up - hopefully one of those things that was gone by the next day. Not wanting to jinx things, I hadn't packed anything prior to Friday, and was busy watching Spurs on Friday night, so it was a rush getting organised on Saturday morning. Forgot to bring my pillow, but that was all thankfully. My wife was running on Sunday too, and we also gave a lift to another two from the local running group, so the excitement and running talk distracted me from any head cold (imaginary or otherwise). The drive up was tinged with sadness - my aunt had caught a spin up with us last year. A veteran of 20+ marathons, most of them Dublin, she became ill during the race, somehow finished the thing, but was taken to hospital and eventually died a week later. It was of course incredibly sad at the time, but the memory of that journey up last year is very precious. She regaled us with tales of running New York, Edinburgh, Cologne, Stockholm and other big city marathons. I'd be exaggerating to say I ran this marathon for her - but I did choose Dublin over other options this year because of her, and she was in my thoughts at various points.

We didn't spend much time at the expo. In, got the numbers, quick scan around and then we headed out to the hotel. We had the rugby on in the background but were both asleep straight after the finish. I'd had rubbish sleep all week, with worry about the injury. Got a decent enough sleep this time, at least by pre-marathon day standards. Up at 6 for the breakfast - I was as far from being "in the zone" as anyone could be. I felt none of the excitement of previous marathons. Not entirely sure why, maybe the fear of failure? Would I need to drop out after 10 miles with the leg, or the cold? We hopped on the Luas with a friend who was staying in the hotel. I was in wave 1, so left the other two at the Shelbourne and headed in along. I looked at the watch for the first time and it was 8:15 - cutting it pretty tight for a 8:45 start by the time I've dropped the bag, made my way to the wave and went to the loo. It worked out ideal in the end. Minimal hanging around. I still wasn't really feeling that marathon buzz though.

Miles 1-2 (7:43, 7:55)

My goal coming into this block had been to get under 3:30, and despite the injury and physio advice I didn't want to entirely write off that target. I'd planned to run a negative split anyway, so just decided to take the first half a touch handier than originally planned and if the legs were ok in the second half maybe I could still sneak the 3:30. I left all of wave 1 off and ambled up towards the start line, taking my first gel as I went. I dawdled as much as possible until the race stewards brought out a red/white tape to hold back any stragglers. Ducked around that and set off in loads of room, almost seven minutes after the wave had started. I still had my bin bag on me at this stage as it was drizzling - eventually jettisioned that after a mile or so. I'd another t-shirt over my race t-shirt and got rid of that shortly after. I was worried that the whole wave would shoot ahead and I'd be left in no mans land, but I was surrounded by people the entire time, although never held up. Strava had me running 26.25 miles so I definitely ran a good racing line. A touch hot for these two miles, but happily the injured leg felt fine.

Miles 3-7 (8:39, 8:09, 8:22, 8:21, 8:35)

Once I crossed the Liffey I knew it was time to rein things in for a while. My initial target for these miles had been 8:15, but with the revised plan to take it handier I didn't really have a goal pace, just slower than 8:15 and to keep things under control. I passed two friends up halfway up Chesterfield who later remarked that I didn't look entirely at ease at that stage - I didn't feel it either. Not that I was under savage pressure or anything - it just felt a touch harder than I'd have liked for the relatively sedate pace. I couldn't figure out if it was humid, if it was the cold from the day before, or if I was fine and I was imagining that I was under pressure. I took my second gel at mile 5. Castleknock was class and going through there gave me goosebumps and now I felt like I was running a marathon.

Miles 8-10 (7:43, 7:54, 7:39)

I tried to take advantage of this section, gain some time back and keep 3:30 in play. I actually felt really good along here. My two friends had crossed the park and handed off a couple of gels to me near the Chapelizod gate. I took one and pocketed another. My right ankle/achilles had been giving out since the start. I kept trying to ignore it. Thankfully the left leg never became an issue.

Miles 11-17 (8:22, 7:56, 8:05, 8:16, 8:05, 8:12, 8:07)

The plan for here had been to hover around the 8:00 mark, but I could never quite hit that. I passed my aunt on her balcony in Kilmainham, then Des Bishop was out supporting on a corner, possibly at Dolphin's Barn, I'm not sure. I just didn't feel great throughout any of this stretch - again not terrible, but just a sense that I was working slightly too hard and I couldn't shake this feeling of impending doom. The sun made an appearance at one stage, but thankfully disappeared soon after I told it to "fcuk off". The first two young lads manning the water station at Crumlin were a highlight for me - these lads were firing out bottles at a rapid rate and clocking everyones name to give them a personalised shout out. The volunteers behind them on the table weren't left with much to do! I took another gel at 13 miles, my fourth of the day. A couple of stretches along here had a small, but not insignificant headwind. The right achilles was really giving out now, so I took an emergency nurofen that I'd brought in case the other leg acted up.

Miles 18-22 (7:57, 7:56, 7:56, 8:11, 8:19)

Once I turned onto Templeogue Road I started scanning for @py, who had kindly offered to hold a couple of gels for me. Luckily he's easily spotted in a crowd and I grabbed the gels and continued on. Took my first caffeine gel of the day at this point and the next few miles were my favourite of the race. I picked up the pace a touch as I headed towards Terenure. An American ahead of me was treated to the start of The Star-Spangled Banner by a group of supporters. Going through Terenure was my favourite section of the entire race - the support here was electric, I was motoring nicely and I had a big smile on my face. I had tried to remember to smile during the race, and I did when I felt good, but never remembered to try smiling when the going was tough. I know the ground was extremely wet now, but I don't recall any specifics of it raining. It didn't bother me at all. I looked down at my bib at one stage to see that the blue highlighter I'd used to colour in my name was all washed away. Luckily, I'd used permanent marker for the outline of each letter, and that was still intact. I gave a shout out to @ReeReeG at the bottom of the hill in Milltown. It really did help knowing where one or two people were throughout the course - just something to distract you for a mile or two I found. Once I had got through Milltown I started to become mentally stronger and started to think that I wouldn't blow-up. I knuckled down then and made my way up through Clonskeagh. The legs were heavy at this stage, but still moving at an acceptable pace. I took half a regular gel at mile 21, then a second caffeine gel once I got onto Fosters Avenue. I find the caffeine hits me quickly, so wanted the hit for the final few miles.

Miles 23-Finish (7:45, 7:44, 7:52, 7:49 and 8:15 for the bit)

I figured I needed to hit 7:30 and under all the way home to get my 3:30. I gave it everything I had but I just couldn't get the pace under 7:45 fpr any sustained period. Even heading into the last mile I hadn't let go of hope (my mental maths were a bit off at that stage). Up along Merrion Road and through Ballsbridge just felt never ending. I kept trying to lift the pace, grimacing and forcing my legs to move, but they were already giving me everything they had. I belatedly realised the 3:30 was gone in the final few hundred metres and couldn't muster a sprint finish. I was too exhausted at the finish to have any disappointment - genuinely I was just thrilled to be finished, and to have held it together throughout.

I collected my medal and it began to really pour down with rain. A volunteer at the bag drop gave me a poncho, which was most welcome. A friend had organised for me to have a shower in their workplace just off Baggot Street - this was bliss. Fully warmed and dry I made my way to McGrattans and bumped into plenty of Boardsie's, friends and runners from home, and other randomers. My wife ran a PB too, so everyone had a really enjoyable afternoon and evening to round off a great day.

It was a long four years waiting to get back to the marathon. There was times when I thought I'd never be able to do another one, so to tick off number three is just so satisfying. I often find that the highs of the good days are never as big as the lows of the bad days, but on this occasion, and even more so after writing this report, I'm just super content with myself. I was reading back through my log from 4 years ago, and I really loved marathon training back then - the same was true this time around. I just loved the plan, the long runs, the big weeks, the progress, the sense of achievement. I thought at one stage that it was the training I loved, more than the racing, but then when the race was in jeopardy I realised how much I wanted that too.

I'd like to think that the lack of running in the final 10 days, and just the will I/won't I stress of it all, might have cost me those 98 seconds and the 3:29:xx. But, I'm not looking for or making excuses - I'm happy out. I'm a marathoner, again 😊

Thanks for all the nice comments folks... I'm definitely still basking in the afterglow. I haven't gone for a run since, and it'll be a few days yet, maybe more before I do. The legs recovered well as last week went on, but the pre-marathon leg injury made some noise over the weekend. Nothing too major, but I'm going to give it time to clear completely - the physio had warned I'd probably need extra recovery post marathon with it.

I had hoped to hit 2,000 miles this year, and likely would have without this niggle, but no point pushing it too much at this time of year. Hopefully I'll get out for one more race before years end.. I've hit PB's at 5K (x2), 10K, 10M, HM (x2) and marathon so far in 2023 and it would be nice to add another to the list. Lots of local options over the Christmas period so I should find something that suits, possibly the Grange/Fermoy 10K on New Years Eve.

Plans are beginning to fall into place for 2024. I've booked the Adare 10k in February, and the Amsterdam Marathon next October. My thought at the moment is a 5k block to start off the year, leading to the BK5K in Dundrum in early May, and then back to marathon training after that. I spent most of the last few years doing Base/10M/HM blocks, so feel it's time to change it up a touch for a few months. But.... I could yet pivot and train for the Limerick HM instead - I really enjoyed that race last year (bar the last few miles).