As the guy in the A-team used to say, 'I love it when a plan comes together'.
The forecast for Monday morning of the race was initially poor. Somehow, it changed about 12 hours before, and on the morning conditions were almost perfect. No rain, temp about 11 degrees, and a fresh breeze. I had gone to bed the night before at 9.30 having not slept very well the night before.
I drifted off to sleep pretty much straight away, and aside from a few toilet breaks during the night due water loading that day, I slept very well, being woken by the alarm clock.
Had the breakfast, did the required morning routine, off for the bus.
We got there in good time and made our way to the bag drop. We headed to the start area mostly together, but found our own places among the masses of eager runners. I made my way to the 3.10 pacers to say hello to Thomas Bubendofer as i said I would. I had been expecting to pace a 7.15 but Thomas told me the garmin measures long, so it would be a 7.10 pace on the watch, and i reset my virtual partner. The virtual partner is pretty much the only thing I use now, set it and forget it, follow it and you are on pace.
At the start, there was the usual bottle necks and the first mile was very slow at 7.40. Over the next few miles, once the crowd had thinned out a bit, the pacers made up the time with 3 6.50 pace minutes. I didn't really mind the faster pace, although it was noticeable, and it was probably a bit challenging for some of the fellow 3.10 group. Once the time had been recouped, the pace then settled again towards 7.10 or so.
I made sure to follow Gary's advice, and drank water from the very first station, and every one there after. My plan was just water and sports drinks provided, no gels, so it was important that I got my drink at every station. The miles ticked by beautifully for the most part, and at times up to about 15 miles as I was amongst the group, it was almost that I could forget I was even running, the pace being very comfortable. There were a few sections where the breeze was quite stiff and that woke me up pretty well. As we got into the high teens, and started to drop some people, I started to think about the wall. Would I fall apart at 18 to 20 like I had done at the other 3 marathons?
Mile 18, 19 and 20 went by, and I still felt really good. I spotted a fellow club runner, Brian C, would had gone off with the 3 hour group, but had fallen off the pace, up ahead and I went ahead of the 3.10 group to pick him up and maybe encourage him to join with me, but he was suffering with a recurring injury, and he knew he couldn't maintain the pace so I kept going.
21 miles alert on the watch, I was still feeling good, no wall yet, ok now or never, if I wanted to run for negative splits I had to try now, so I went ahead of the pacers. At 22, there were some fellow club members out to support the runners and it gave me a great lift. I felt like I was flying along, the adrenaline was pumping, and I felt strong. 23, 24, more club members cheering me on, I was maintaining a 7 min pace. The finish was in reach, and although the effort was definitely much harder at this stage, I knew I was not stopping and was confident I could maintain it.
The support in the final stages of the Dublin marathon is nothing short of mind bending. My last mile was exactly a 7 min mile, and I was passing out runners at a huge rate, alot walking, I even passed the 3 hour pacer who had obviously fallen off pace. The energy I was drawing from the crowds, as I ran at what felt like 100 miles an hour to me, was massive, with my arm raised coming around the last bend, shouting "come on", probably looking like a raving looney, but absolutely savouring and enjoying every last second off it! I had done it, I had ran, non stop, at my target pace, or faster, for 26.2 miles, and finished strong and excited and amazed, and every other emotion that every other finisher felt on that day, at that finish line, and I loved it!
My time was 3:08:51, a new pb by almost a full 30 minutes.
Almost every one of us in the club who had trained under Gary's plan and coaching sessions achieved massive pbs, and the others were as good as their previous pbs.
When I started writing this blog I said, I would either have to adjust my ability to match my expectations, or vice versa. Each and every one of our club members who achieved their pbs under Gary's training, also would not have done so without putting in the massive amount of work required. I think for previous marathons I may have felt that i was putting in sufficient training, but probably wasn't doing enough for what I wanted to achieve. Well done to all my club mates, and particularly the supporters who came in on the day.
Now I just need to shave off another 9 minutes or so... GGARYYYY.....
Tuesday 29 October 2013
Thursday 24 October 2013
To Infinity.. And Beyond!
I havn't posted for a while, there has not been alot to say.
Training has been going well since Athlone. Last week, before the taper began, I covered 62 miles in total, which was pretty much up there with the most miles covered in a week.
On the Sunday, I wanted to test myself a bit after not having a great run in Athlone, so I headed out for a 20 mile run. Gary's plan said 17,so I figured it wasn't too much over, and his pace was 20-30 seconds slower than marathon pace. I decided to aim for a 7.20 pace.Before I went out, I placed some drinks along the route, in similar positions to where they would be for the marathon itself, and the route was very similar to the marathon course in terms of terrain, mostly flat, but with a couple of fairly steep drags in places.
I had been up for work at 5.30am that morning, and it was about 4.30 when I headed out. I was tierd, but I figured that was a good thing, as I probably won't sleep much before the marathon.
The run went very well, and the pace was very comfortable, so at 17 miles I upped it to a 7.10 pace for the last 3. The last mile dropped back a bit, it was hilly towards home. I felt really strong finishing, and that particular run gave me a bit of confidence back.
I took no gels for the run, and it confirmed to me that I am better off without them.
Athlone and that 20 miles were the two longest runs I have done for this marathon. Gary's plan didn't even require 20 miles at any stage, his longest being 19. I am glad I have done them. I suspect however, they may be a bit like a fighter pilot and an ejection seat. He is glad to have it there, but if he finds he needs to use it, it has probably all gone horribly wrong already, and the chances of it saving him are not great.
The taper started this week, and strangely, I am missing the long runs, I think its a bit like stolkhom syndrome! Carb, salt and water loading start tomorrow, bring on the Christmas cake, 67% carbs!
This is my third marathon, and one every other one, I have gone out too fast and fallen apart. The training I have done for this one has been far greater, in both quality and quantity. I started writing this blog after the last one, which was only in May of this year, where I achieved my PB of 3.37. Now, with the pain still fresh, I am heading out targeting a 3.10. That would be a massive jump for anyone to make, and if I finish anywhere close to it I would be delighted.
My wife says I do a great buzz lightyear impression. Anyone with no kids might not know who buzz is. Anyway, his catch phrase is "to infinity, and beyond". The marathons I have run before have reminded me of this. 20 miles is the infinity, and the beyond is the last 6.2 miles. At 20 miles, my body has invariably screamed 'stop you idiot', and I have listened. This time, I intend to go beyond!
The sincerest best of luck to all those running on Monday, whatever their expectations are. Also a thought for anyone who would love to be there but can't.
Next update, the result!
Training has been going well since Athlone. Last week, before the taper began, I covered 62 miles in total, which was pretty much up there with the most miles covered in a week.
On the Sunday, I wanted to test myself a bit after not having a great run in Athlone, so I headed out for a 20 mile run. Gary's plan said 17,so I figured it wasn't too much over, and his pace was 20-30 seconds slower than marathon pace. I decided to aim for a 7.20 pace.Before I went out, I placed some drinks along the route, in similar positions to where they would be for the marathon itself, and the route was very similar to the marathon course in terms of terrain, mostly flat, but with a couple of fairly steep drags in places.
I had been up for work at 5.30am that morning, and it was about 4.30 when I headed out. I was tierd, but I figured that was a good thing, as I probably won't sleep much before the marathon.
The run went very well, and the pace was very comfortable, so at 17 miles I upped it to a 7.10 pace for the last 3. The last mile dropped back a bit, it was hilly towards home. I felt really strong finishing, and that particular run gave me a bit of confidence back.
I took no gels for the run, and it confirmed to me that I am better off without them.
Athlone and that 20 miles were the two longest runs I have done for this marathon. Gary's plan didn't even require 20 miles at any stage, his longest being 19. I am glad I have done them. I suspect however, they may be a bit like a fighter pilot and an ejection seat. He is glad to have it there, but if he finds he needs to use it, it has probably all gone horribly wrong already, and the chances of it saving him are not great.
The taper started this week, and strangely, I am missing the long runs, I think its a bit like stolkhom syndrome! Carb, salt and water loading start tomorrow, bring on the Christmas cake, 67% carbs!
This is my third marathon, and one every other one, I have gone out too fast and fallen apart. The training I have done for this one has been far greater, in both quality and quantity. I started writing this blog after the last one, which was only in May of this year, where I achieved my PB of 3.37. Now, with the pain still fresh, I am heading out targeting a 3.10. That would be a massive jump for anyone to make, and if I finish anywhere close to it I would be delighted.
My wife says I do a great buzz lightyear impression. Anyone with no kids might not know who buzz is. Anyway, his catch phrase is "to infinity, and beyond". The marathons I have run before have reminded me of this. 20 miles is the infinity, and the beyond is the last 6.2 miles. At 20 miles, my body has invariably screamed 'stop you idiot', and I have listened. This time, I intend to go beyond!
The sincerest best of luck to all those running on Monday, whatever their expectations are. Also a thought for anyone who would love to be there but can't.
Next update, the result!
Sunday 6 October 2013
Murphy's Law
All week I had been looking forward to the Athlone 3/4 marathon. Thursday I did a mile warm-up and a 6 mile tempo at 6.40 pace with a short cool down. Friday was rest, and Saturday I did 4 miles at 7 min pace. I was working on lates all week, which meant finishing and getting home after midnight every night, so I was pretty tired as the week came to a finish. I got home about half past midnight on Saturday night and bed just after 1. I didn't pack my bag with my gear for Sunday morning, sure I could do it while my breakfast settled before collecting the lads.
As usual before a race I am nervous about, I didn't sleep very well. I kept having dreams about waking late and missing the race, so when I woke up at one stage I looked at the clock. 8.19. Shiiiiit, I was supposed to collect the lads in one minute, I slept in. Well that will happen when you forget to set the feckin alarm! So, no bag packed, no breakfast, not a great start. Phoned the lads, eh, running a bit late! Raced around, packed back, porridge in microwave, took bowl and spoon and into the car. Going out I took my sports drink, and, even though I don't use them, I reckoned I might just take a spare gel I had in the press, 'just in case'.
We swapped about half way and Brian drove so I could eat my breakfast. 8.20 was already a tight time schedule, and now we were 15 mins behind that. Got there, found registration, got changed. Couldn't find guy who would place my sports drink at the 8 mile point for me. So, to be delicate, normally in the morning, I have a certain 'routine' which the body likes, and this did not happen at home due to the hasty departure! So the rest of the time before the race was spent looking for a facility, of course anyone who has been to any race knows there are always queues, so when I eventually got a portaloo, no toilet paper! So off I had to go with a 'full load' as it were. This was not going well. Brian C could not run the race due injury, but was marshalling. When I came out of the hotel looking for a toilet, everyone had gone! Off they went to the start line and I had to try and pass hundreds to get near the start, then GO!
Off I went, gel in one hand, 500ml bottle of lucozade in other. The weather was good for running, when we started it was calm and overcast and about 15 degrees. I had planned a 6.55 pace.
Mile 1 @ 6.45
Mile 2 @ 6.52
Mile 3 @ 7.04
Mile 4 @ 6.41
Mile 5 @ 7.06
Mile 6 @ 6.54
Mile 7 @ 6.48
So the timings were not too bad, the slower miles were generally on the uphill segments, and I banked a small bit for the hilly miles on the downhills. What was really annoying was carrying the lucozade. Those big bottles are pretty heavy, and throw your form out a lot, so I decided to drink as much as I could from about 4 miles on to get rid of the bottle.
Mile 8 @ 7.10 (hill)
Mile 9 @ 6.49
I had drank 3/4 of the bottle and decided to throw the rest away. I wanted to free up both my hands, so I decided it would be a good time to take the gel.
Mile 10 @ 6.39
Mile 11 @ 6.57
To this point, only about two runners had passed me, and I had passed quite a few. I was feeling strong and thought I was going well. It had started to rain quite heavily at about mile 7 and I was soaked through, but that's the joys of running and we were all in the same boat. At about this time I began to get a bit of a stitch in my side and tried to ignore it. I needed to burp badly but couldn't, and when I did, I got sick lucozade sport in my mouth. The stitch began to get worse, much worse.
Mile 12 @ 6.47
Mile 13 @ 7.20
On mile 13, I had to stop with the pain of the stitch. I bent over touching my toes to try and get rid of it, and it helped a bit.
Mile 14 @ 6.58
I was really struggling with major stitches and pain, and trying my best to shuffle through. The legs wanted to go, but the pain under my ribcage and lower abdomen was killing me. I really felt like crying, I wanted to run but couldn't. I stopped again, bent over in agony, and I could see some concerned faces running up from behind me, the phoenix park tragedy probably still fresh in everyone's mind, and I waved them on to keep going saying it was just a stitch.
Mile 15 @ 7.09
Mile 16 @ 7.16
Mile 17 @ 7.31
The stitch had started to subside at about 17 miles, but at that stage, I was spent. Whether it was the stitch or I had gone out too fast or a combination of both did not matter. I was NOT enjoying this. My feet were squelching with wet and I was fed up. I just plodded along praying for the finish, but with the dreaded 18 mile hill to go. And so I met the hill, which is at 18.5 miles. I put the head down and kept running. I passed a few guys who were walking, but I just kept thinking, a slow run is faster than a fast walk. ( unless you are Robert Heffernan ).
Mile 18 @ 7.34
Mile 19 @ 8.15
Last .7 @ 5.24 to finish at 2.20.20. A nice even time.
It was a really tough race for me, the hills were killers. After a hot shower and a coffee on the way home, I felt pretty good, with not much soreness in the legs after a stretch out. The run reminded me of why I don't like marathon's, or runs over 15 miles. I don't enjoy them and I am not good over the longer distances. having said that, my target for the run was 2.20, and I achieved that, so its not all bad. I knew before the run that gels didn't agree with me, but of course, I just don't learn that quickly!
Well done to my fellow club mate Glen, who came in two minutes behind me with a very solid run, steady as always. And of course our coach, Gary O'Hanlon, who won the event in fine style!
As usual before a race I am nervous about, I didn't sleep very well. I kept having dreams about waking late and missing the race, so when I woke up at one stage I looked at the clock. 8.19. Shiiiiit, I was supposed to collect the lads in one minute, I slept in. Well that will happen when you forget to set the feckin alarm! So, no bag packed, no breakfast, not a great start. Phoned the lads, eh, running a bit late! Raced around, packed back, porridge in microwave, took bowl and spoon and into the car. Going out I took my sports drink, and, even though I don't use them, I reckoned I might just take a spare gel I had in the press, 'just in case'.
We swapped about half way and Brian drove so I could eat my breakfast. 8.20 was already a tight time schedule, and now we were 15 mins behind that. Got there, found registration, got changed. Couldn't find guy who would place my sports drink at the 8 mile point for me. So, to be delicate, normally in the morning, I have a certain 'routine' which the body likes, and this did not happen at home due to the hasty departure! So the rest of the time before the race was spent looking for a facility, of course anyone who has been to any race knows there are always queues, so when I eventually got a portaloo, no toilet paper! So off I had to go with a 'full load' as it were. This was not going well. Brian C could not run the race due injury, but was marshalling. When I came out of the hotel looking for a toilet, everyone had gone! Off they went to the start line and I had to try and pass hundreds to get near the start, then GO!
Off I went, gel in one hand, 500ml bottle of lucozade in other. The weather was good for running, when we started it was calm and overcast and about 15 degrees. I had planned a 6.55 pace.
Mile 1 @ 6.45
Mile 2 @ 6.52
Mile 3 @ 7.04
Mile 4 @ 6.41
Mile 5 @ 7.06
Mile 6 @ 6.54
Mile 7 @ 6.48
So the timings were not too bad, the slower miles were generally on the uphill segments, and I banked a small bit for the hilly miles on the downhills. What was really annoying was carrying the lucozade. Those big bottles are pretty heavy, and throw your form out a lot, so I decided to drink as much as I could from about 4 miles on to get rid of the bottle.
Mile 8 @ 7.10 (hill)
Mile 9 @ 6.49
I had drank 3/4 of the bottle and decided to throw the rest away. I wanted to free up both my hands, so I decided it would be a good time to take the gel.
Mile 10 @ 6.39
Mile 11 @ 6.57
To this point, only about two runners had passed me, and I had passed quite a few. I was feeling strong and thought I was going well. It had started to rain quite heavily at about mile 7 and I was soaked through, but that's the joys of running and we were all in the same boat. At about this time I began to get a bit of a stitch in my side and tried to ignore it. I needed to burp badly but couldn't, and when I did, I got sick lucozade sport in my mouth. The stitch began to get worse, much worse.
Mile 12 @ 6.47
Mile 13 @ 7.20
On mile 13, I had to stop with the pain of the stitch. I bent over touching my toes to try and get rid of it, and it helped a bit.
Mile 14 @ 6.58
I was really struggling with major stitches and pain, and trying my best to shuffle through. The legs wanted to go, but the pain under my ribcage and lower abdomen was killing me. I really felt like crying, I wanted to run but couldn't. I stopped again, bent over in agony, and I could see some concerned faces running up from behind me, the phoenix park tragedy probably still fresh in everyone's mind, and I waved them on to keep going saying it was just a stitch.
Mile 15 @ 7.09
Mile 16 @ 7.16
Mile 17 @ 7.31
The stitch had started to subside at about 17 miles, but at that stage, I was spent. Whether it was the stitch or I had gone out too fast or a combination of both did not matter. I was NOT enjoying this. My feet were squelching with wet and I was fed up. I just plodded along praying for the finish, but with the dreaded 18 mile hill to go. And so I met the hill, which is at 18.5 miles. I put the head down and kept running. I passed a few guys who were walking, but I just kept thinking, a slow run is faster than a fast walk. ( unless you are Robert Heffernan ).
Mile 18 @ 7.34
Mile 19 @ 8.15
Last .7 @ 5.24 to finish at 2.20.20. A nice even time.
It was a really tough race for me, the hills were killers. After a hot shower and a coffee on the way home, I felt pretty good, with not much soreness in the legs after a stretch out. The run reminded me of why I don't like marathon's, or runs over 15 miles. I don't enjoy them and I am not good over the longer distances. having said that, my target for the run was 2.20, and I achieved that, so its not all bad. I knew before the run that gels didn't agree with me, but of course, I just don't learn that quickly!
Well done to my fellow club mate Glen, who came in two minutes behind me with a very solid run, steady as always. And of course our coach, Gary O'Hanlon, who won the event in fine style!
Thursday 3 October 2013
Steady as she goes..
Much of the same old story for marathon preparation for the last week or so, building miles and stamina. The club cross country meet was a great success with my daughter coming 35th out of 35 in her race. She was disappointed, and although I was immensely proud of her for taking part in her first ever race and finishing, I could tell she was a bit upset although she put on a brave face. We had a long chat, and thankfully she hasn't been deterred. She is even more determined to practice and train with her dad to improve for the next time. The club has it's underage training on a Monday and she is really enjoying it, the last few weeks have been varied, not just running, and there is a massive amount of kids taking part which is great for both their health and the future of the club. looking at them I often wish there was such a facility when I was younger in my area.
I am still unsure at this late stage what time to aim for in the marathon. A few months ago my target was a sub 3.30 at best, bearing in mind my PB is 3.37. That moved a few weeks ago to hope for a 3.15. I am currently running my tempo runs at 6.45, given that Gary says they should be run 10 seconds faster than marathon pace, and while they are not 'easy' nor are they difficult given my 13 miles at 6.30 or so pace. My long runs, 18.5 last Sunday, are at 7.25 pace and I ran the last 4 at negative splits of 5 seconds faster at 715 -7.20. This is 30 seconds slower than goal marathon pace as per Gary, which again, would indicate a 6.55 to 7.00 pace. I really enjoyed the speedwork session this week, which although tough, was a great workout, and when I went for my slow 6 miles yesterday I had to really make an effort to 'slow' the pace to a 7.20 min mile, which I suppose is what I am running my LSR at.
All this would indicate a possible sub 3.00 marathon, and a few people I have spoken to have suggested that they feel this would be very achievable for me, but I honestly never ever considered that this would even be a remote possibility for me, and it scares the shit out of me. Do I go for it and make a balls of it and ruin my marathon, or play it 'safe' for say a 3.10 (again, more than I ever considered I would ever be able for), and then finish strong and always wonder if I had pushed myself, did I waste the chance of a sub 3? Given that the wife says no marathon next year, and I am happy to agree, this very well might be my best and last chance to ever achieve a sub 3.
I have entered the Athlone 3/4 marathon this Sunday and I am planning to run it at 6.55 to 7.00 pace. I say planning, as apparently the course is quite hilly, so I might have to adjust my expectations as I go. Peter made a very good comment at speed training on Tuesday, "don't leave your marathon in Athlone", so I won't push it too hard, but I would like to see how I feel after the pace and distance in an event atmosphere.
Mileage for the last few weeks has been steady at between 55 to 60, with 250 for September in total. I feel really strong, no colds, no injuries, fast running etc. Dr Phil Maffetone reckons that an athlete will show his peak performance when he has just passed the point of being over trained, and will start to show signs of this overtraining shortly after peaking and suffer a rapid decline in performance and be prone to injury and illness as a result. Hopefully my good form lately is not following this pattern.
I am still unsure at this late stage what time to aim for in the marathon. A few months ago my target was a sub 3.30 at best, bearing in mind my PB is 3.37. That moved a few weeks ago to hope for a 3.15. I am currently running my tempo runs at 6.45, given that Gary says they should be run 10 seconds faster than marathon pace, and while they are not 'easy' nor are they difficult given my 13 miles at 6.30 or so pace. My long runs, 18.5 last Sunday, are at 7.25 pace and I ran the last 4 at negative splits of 5 seconds faster at 715 -7.20. This is 30 seconds slower than goal marathon pace as per Gary, which again, would indicate a 6.55 to 7.00 pace. I really enjoyed the speedwork session this week, which although tough, was a great workout, and when I went for my slow 6 miles yesterday I had to really make an effort to 'slow' the pace to a 7.20 min mile, which I suppose is what I am running my LSR at.
All this would indicate a possible sub 3.00 marathon, and a few people I have spoken to have suggested that they feel this would be very achievable for me, but I honestly never ever considered that this would even be a remote possibility for me, and it scares the shit out of me. Do I go for it and make a balls of it and ruin my marathon, or play it 'safe' for say a 3.10 (again, more than I ever considered I would ever be able for), and then finish strong and always wonder if I had pushed myself, did I waste the chance of a sub 3? Given that the wife says no marathon next year, and I am happy to agree, this very well might be my best and last chance to ever achieve a sub 3.
I have entered the Athlone 3/4 marathon this Sunday and I am planning to run it at 6.55 to 7.00 pace. I say planning, as apparently the course is quite hilly, so I might have to adjust my expectations as I go. Peter made a very good comment at speed training on Tuesday, "don't leave your marathon in Athlone", so I won't push it too hard, but I would like to see how I feel after the pace and distance in an event atmosphere.
Mileage for the last few weeks has been steady at between 55 to 60, with 250 for September in total. I feel really strong, no colds, no injuries, fast running etc. Dr Phil Maffetone reckons that an athlete will show his peak performance when he has just passed the point of being over trained, and will start to show signs of this overtraining shortly after peaking and suffer a rapid decline in performance and be prone to injury and illness as a result. Hopefully my good form lately is not following this pattern.
Subscribe to:
Posts (Atom)