So I am still alive.
Next year when I look back on this blog to see what I had been up to this year, the answer will have been, not much!
After Dublin, I threw myself back into it for a while, but without the focus of a marathon to train for, things started to slip. Bad weather, long days at work, dark evenings, all the things you need to push past to keep going, got in my way, because I let them.
Two weeks ago I did 13 miles slow, and two days later did the same. A few days in the gym on the treadmill, three 6 mile runs last week, probably doing between 20 to 30 miles on a good week.
This week, 12 miles ( maybe a run tomorrow).
My weight has started to creepy up, and I find myself eating more rather than less. I have always asserted that I am a fat man in a skinny body, only as long as I run consistently. I started running when I was 12.5 stones, went down to 9 st 11 lbs at my lightest, and am back around 11 stone now.
I will join the thousands of others who resolve to begin fresh in January. I really hate that resolution, because it means I failed to maintain a decent level prior. The training for Boston will be all the harder with 14 lbs to lose, and a low fitness base.
So to sum up my message to me next year, I slacked off for November and December and gained weight. Don't do it again!
Saturday 19 December 2015
Thursday 12 November 2015
Back on the Horse
After a few days recovery post marathon, I started on the Friday with 20 minutes on grassy the same on Saturday and a bit longer then on Sunday did 5 miles.
I was still feeling sore, not muscle sore, but joint sore. My knees particularly were tender, and my hips had a kind on internal soreness for want of a better explanation.
A few days rest. Then back into some road running. Nothing too taxing, 6 mile hilly run around the block felt easy by the third time I did it. On Saturday I went for a 9 mile run which went pretty well.
All running is at easy pace, 7:30 minutes or so, but running to feel and not the watch.
This week I intend to get back to some better milage and try to get some speed and consistency into it.
With the reduction in milage comes the inevitable (for me anyway) weight gain. I know I could be "good" and reduce the intake,but historically in the three weeks after a marathon I just eat what I want, all the chocolate and cake I fancy, until I get back to the routine. I think it's important for me to do that physiologically, take a break so to speak. Even during the hard weeks training leading up to the marathon, I know that afterwards the cake will come!
While i do intend to get back to some better milage, I won't start the Boston training cycle until after Christmas. Winter marathon training again, yeah!
I was still feeling sore, not muscle sore, but joint sore. My knees particularly were tender, and my hips had a kind on internal soreness for want of a better explanation.
A few days rest. Then back into some road running. Nothing too taxing, 6 mile hilly run around the block felt easy by the third time I did it. On Saturday I went for a 9 mile run which went pretty well.
All running is at easy pace, 7:30 minutes or so, but running to feel and not the watch.
This week I intend to get back to some better milage and try to get some speed and consistency into it.
With the reduction in milage comes the inevitable (for me anyway) weight gain. I know I could be "good" and reduce the intake,but historically in the three weeks after a marathon I just eat what I want, all the chocolate and cake I fancy, until I get back to the routine. I think it's important for me to do that physiologically, take a break so to speak. Even during the hard weeks training leading up to the marathon, I know that afterwards the cake will come!
While i do intend to get back to some better milage, I won't start the Boston training cycle until after Christmas. Winter marathon training again, yeah!
Monday 26 October 2015
The Wheels on the bus
I sang this song to myself and laughed today.
Probably around 19 miles, so you can guess why I was singing it.
My cold had gotten slightly better by this morning, and I felt well enough to take no pain killers. I had a relatively good sleep, and was up at six for the breakfast.
Breakfast, tea, bodily function, good to go. Walked down for the bus, met the gang.
It was fairly subdued on the way in, everyone slightly nervous, and the wind and light rain was always a concern in the background. Even at this late stage, I had no plan. I didn't feel as fit as I had for London, the weather wasn't great, and my cold was still bugging me.
Something Brian C had said to me two days before was ringing in my ears though. A 1:25 half is sub 3 territory, sure you have to give it a go.
I didn't have to, but the seed was sown, so I lined up behind the balloons.
At the off, the start was less congested as it had been on the old course, and the runners moved relatively freely. The pace was slightly quick for the first few miles by about 5 seconds per mile, but comfortable. I got a bit of a surprise when I passed Sonia O Sullivan at two miles, and it did worry me a bit!
The wind was mostly on our backs for the first 10k, ( 42:31) and there was a light drizzle. The first doubts started to creep in at that point when we left the park on a slight uphill I found I had to dig in a bit, which wasn't really a good sign so early on. That was about 9 miles and then we hit a downhill section, which lulled me into a false sense of ease. Again at 12 miles, after the series of hills, I found my self digging in a bit harder. I undertook then to maintain the pace to the half way point, and re-asses. At halfway, 1:30:11, I felt very different to how I had at London, and knew it was not going to be possible to maintain the pace. I didn't have the same energy, and my legs were very heavy.
I started to implement plan B, slow to 7:00 min miles, for a 3:05. Looking back, I should have taken it back to 7:10, the 7:00 was still tough, and at mile 15 this started to slip, badly.
Panic was starting to take hold, i had been here before a few years ago in Limerick, and I knew the damage had been done. I tried to run at just what felt comfortable, which was about 7:30 as it turns out.
30k, 2:11:24, all I could do was put one foot in front of the other, the wheels on the bus had definitely come off. My club mate Karen blasted by me just after the 30k, looking strong and confident, and I envied her her strength. I knew at this point it was just the goal to finish. I also knew , it wouldn't even be sub 3:15. My hips burned like never before. It was if the had just stopped working. I actually felt ok, not necessarily glycogen depleted, but my legs just refused anything faster than a pitiful shuffle.
Mile 19, 7:37
Mile 20, 7:36
Mile 21, 7:53
Ouch, I walked a bit. Once you walk, it's all over. What a difference this race was to London.
Brian went past me, head down working hard with the 3:10 pacers, i didn't even attempt to try to hang on, I knew enough to know it was pointless.
Mile 22, 9:16, walk, shuffle run, hips screaming at me. I also knew at this point I clearly did not have enough long runs done. A previous assertion that I still had London on the legs turned out to be wishful thinking. The wind was on our backs now, and an encouraging wave from Mo and family gave me a lift. The song 'everybody's shuffling' also came to me delusional mind, but at least I had a little chuckle.
Mile 23 9:34
Mile 24 10:36, FFS! When is going to be over! F##king marathons! who had the bright idea to start this sh#t!
Mile 25, 9:07, only due to some slightly faster shuffling!
Only one more mile to the finish, a consolation sub 3:20 surely. Great support along the way from the club mates encouraging me on, I felt humbled at their generosity, I was surely a pitiful sight!
Mile 26, 8:24, and so to the finish line. 3:18:59.
Three years ago, I had a similar experience at Dublin, and I was devastated. This year not so. Strangely, maybe it was the delusional state of mind, I smiled after collecting my medal, and was really rather grateful for being able to run 26.2 miles, regardless of the time.
Over the last year, a few things have happened which have made me realise how precious your health is. I didn't really enjoy this marathon, entirely my own fault, but I enjoyed the experience, if that makes sense.
Well done to all who finished, regardless of times. And as Gerry Duufy would say, 'I get to' have another go at some stage. Many are not so lucky.
Probably around 19 miles, so you can guess why I was singing it.
My cold had gotten slightly better by this morning, and I felt well enough to take no pain killers. I had a relatively good sleep, and was up at six for the breakfast.
Breakfast, tea, bodily function, good to go. Walked down for the bus, met the gang.
It was fairly subdued on the way in, everyone slightly nervous, and the wind and light rain was always a concern in the background. Even at this late stage, I had no plan. I didn't feel as fit as I had for London, the weather wasn't great, and my cold was still bugging me.
Something Brian C had said to me two days before was ringing in my ears though. A 1:25 half is sub 3 territory, sure you have to give it a go.
I didn't have to, but the seed was sown, so I lined up behind the balloons.
At the off, the start was less congested as it had been on the old course, and the runners moved relatively freely. The pace was slightly quick for the first few miles by about 5 seconds per mile, but comfortable. I got a bit of a surprise when I passed Sonia O Sullivan at two miles, and it did worry me a bit!
The wind was mostly on our backs for the first 10k, ( 42:31) and there was a light drizzle. The first doubts started to creep in at that point when we left the park on a slight uphill I found I had to dig in a bit, which wasn't really a good sign so early on. That was about 9 miles and then we hit a downhill section, which lulled me into a false sense of ease. Again at 12 miles, after the series of hills, I found my self digging in a bit harder. I undertook then to maintain the pace to the half way point, and re-asses. At halfway, 1:30:11, I felt very different to how I had at London, and knew it was not going to be possible to maintain the pace. I didn't have the same energy, and my legs were very heavy.
I started to implement plan B, slow to 7:00 min miles, for a 3:05. Looking back, I should have taken it back to 7:10, the 7:00 was still tough, and at mile 15 this started to slip, badly.
Panic was starting to take hold, i had been here before a few years ago in Limerick, and I knew the damage had been done. I tried to run at just what felt comfortable, which was about 7:30 as it turns out.
30k, 2:11:24, all I could do was put one foot in front of the other, the wheels on the bus had definitely come off. My club mate Karen blasted by me just after the 30k, looking strong and confident, and I envied her her strength. I knew at this point it was just the goal to finish. I also knew , it wouldn't even be sub 3:15. My hips burned like never before. It was if the had just stopped working. I actually felt ok, not necessarily glycogen depleted, but my legs just refused anything faster than a pitiful shuffle.
Mile 19, 7:37
Mile 20, 7:36
Mile 21, 7:53
Ouch, I walked a bit. Once you walk, it's all over. What a difference this race was to London.
Brian went past me, head down working hard with the 3:10 pacers, i didn't even attempt to try to hang on, I knew enough to know it was pointless.
Mile 22, 9:16, walk, shuffle run, hips screaming at me. I also knew at this point I clearly did not have enough long runs done. A previous assertion that I still had London on the legs turned out to be wishful thinking. The wind was on our backs now, and an encouraging wave from Mo and family gave me a lift. The song 'everybody's shuffling' also came to me delusional mind, but at least I had a little chuckle.
Mile 23 9:34
Mile 24 10:36, FFS! When is going to be over! F##king marathons! who had the bright idea to start this sh#t!
Mile 25, 9:07, only due to some slightly faster shuffling!
Only one more mile to the finish, a consolation sub 3:20 surely. Great support along the way from the club mates encouraging me on, I felt humbled at their generosity, I was surely a pitiful sight!
Mile 26, 8:24, and so to the finish line. 3:18:59.
Three years ago, I had a similar experience at Dublin, and I was devastated. This year not so. Strangely, maybe it was the delusional state of mind, I smiled after collecting my medal, and was really rather grateful for being able to run 26.2 miles, regardless of the time.
Over the last year, a few things have happened which have made me realise how precious your health is. I didn't really enjoy this marathon, entirely my own fault, but I enjoyed the experience, if that makes sense.
Well done to all who finished, regardless of times. And as Gerry Duufy would say, 'I get to' have another go at some stage. Many are not so lucky.
Thursday 22 October 2015
Gerald Says
So it looks like I got away with it, just about.
I started to feel a bit unwell on Friday, just a sore throat, but ok for 9 miles at an easy pace.
Saturday was the last blast. After Wednesday tempo, Thursday and Friday, I set out for 13 at marathon pace. One mile warmup then I set off at 6:50. The first few miles were quite tough, as has been the case a lot recently. I don't really get into a nice rhythm until about 5 miles.
Once I settled in the pace was nice, and I was steadily maintaining a 6:45 pace. I anticipated tiring a bit, but it never really came until around 12 miles, and at that stage I was committed, going through the half marathon point at 1:27:45, on onwards to finish the 14 tempo at an average of 6:44. A half mile cooldown was over 15 for the session. It was tough enough, but after I had showered I felt pretty good.
The next day my sore throat had gotten worse, and I had a nasty headache. Monday I felt quite miserable, but went out for a speed session of sorts. 1 mile warmup, then 4x1 mile at 6:00 min pace, with 60 second intervals. Tuesday was 1 mile warmup, with a two mile tempo at 5:50 pace, with a mile cooldown.
The idea was small miles at fast pace. I had hoped to do similar on Wednesday , but a I was feeling very miserable at this point, and the neurofen dose was increased.
I was surprised that it was lasting that long, and wasn't worried as there was plenty of time to next Monday.
No running Wednesday or Thursday, so I am lucky it is taper week, although is would have liked to keep going with some short fast miles.
On Wednesday I chatted with Gerald Flemming of met Eireann, who sits on a shared committee on a professional forum for work. I mentioned that I was doing the marathon on Monday, and enquirer as to the weather I could expect. His face spoke volumes, with a 'it will definitely be cool and fresh' response not filling me with great hope of a nice day.
I still need to shift this cold, but sure there is plenty of time, right?
I started to feel a bit unwell on Friday, just a sore throat, but ok for 9 miles at an easy pace.
Saturday was the last blast. After Wednesday tempo, Thursday and Friday, I set out for 13 at marathon pace. One mile warmup then I set off at 6:50. The first few miles were quite tough, as has been the case a lot recently. I don't really get into a nice rhythm until about 5 miles.
Once I settled in the pace was nice, and I was steadily maintaining a 6:45 pace. I anticipated tiring a bit, but it never really came until around 12 miles, and at that stage I was committed, going through the half marathon point at 1:27:45, on onwards to finish the 14 tempo at an average of 6:44. A half mile cooldown was over 15 for the session. It was tough enough, but after I had showered I felt pretty good.
The next day my sore throat had gotten worse, and I had a nasty headache. Monday I felt quite miserable, but went out for a speed session of sorts. 1 mile warmup, then 4x1 mile at 6:00 min pace, with 60 second intervals. Tuesday was 1 mile warmup, with a two mile tempo at 5:50 pace, with a mile cooldown.
The idea was small miles at fast pace. I had hoped to do similar on Wednesday , but a I was feeling very miserable at this point, and the neurofen dose was increased.
I was surprised that it was lasting that long, and wasn't worried as there was plenty of time to next Monday.
No running Wednesday or Thursday, so I am lucky it is taper week, although is would have liked to keep going with some short fast miles.
On Wednesday I chatted with Gerald Flemming of met Eireann, who sits on a shared committee on a professional forum for work. I mentioned that I was doing the marathon on Monday, and enquirer as to the weather I could expect. His face spoke volumes, with a 'it will definitely be cool and fresh' response not filling me with great hope of a nice day.
I still need to shift this cold, but sure there is plenty of time, right?
Thursday 15 October 2015
Meeting an old Enemy
Training for Dublin has been a bit hit and miss.
Last weeks tempo on Tuesday was very tough, 9 miles at 6:35 was very hard work.
Wednesday I did something I have only ever done once before, I got up early before work and ran. It was really nice, a beautiful morning as many have been recently, 10 easy miles.
Thursday some speedwork, 3 miles warmup, and 5x1 mile at 6 min miles, 60 second recovery, 2 miles cooldown, it was a good session.
Friday an easy 10 at 7:25.
Saturday was supposed to be 18 miles, but I had hoped to do 22.
I did the first 15 at 7:30 and then decided to up the pace for negative splits.
Mile 16 at 7:10, 17 at 7:06, 18 at 7:10, 19 at 7:14. And then we met, the old enemy who calls himself the wall! He arrived quickly, hitting me hard. I suppose I shouldn't have been surprised. I went out for my run at 12, having had breakfast at 9, so at 2:30 I was literally running on empty.
I struggled home miserably for 20:03 miles, the last mile at 8:10, with memories of my early marathon days, walking the last four miles.
There wasn't much soreness after the run, and Sunday was an easy 7 miles.
Monday and Tuesday rest due commitments.
Wednesday, out before work again, another beautiful, if not a little chilly morning. A mile warmup, and a planned 9 miles at 6:40. The first few miles went very easily at 6:30, the fresh legs after two days rest obvious. I fully expected to slow at four miles, but the pace was comfortable up to 7, and I pushed the last two a bit, to finish with a solid 6:30 pace for the 9, a mile cooldown.
Today was an easy 7 on grass, with the marathon so close, I am worried about injuries.
Gary doesn't really do conventional tapers, with a full schedule of runs this weekend, the long one being 14, a speed session thrown in for good measure.
Meeting the wall worried me, I don't think I have the training done that I had for London.
Time will tell, marathon day always amazes me.
Last weeks tempo on Tuesday was very tough, 9 miles at 6:35 was very hard work.
Wednesday I did something I have only ever done once before, I got up early before work and ran. It was really nice, a beautiful morning as many have been recently, 10 easy miles.
Thursday some speedwork, 3 miles warmup, and 5x1 mile at 6 min miles, 60 second recovery, 2 miles cooldown, it was a good session.
Friday an easy 10 at 7:25.
Saturday was supposed to be 18 miles, but I had hoped to do 22.
I did the first 15 at 7:30 and then decided to up the pace for negative splits.
Mile 16 at 7:10, 17 at 7:06, 18 at 7:10, 19 at 7:14. And then we met, the old enemy who calls himself the wall! He arrived quickly, hitting me hard. I suppose I shouldn't have been surprised. I went out for my run at 12, having had breakfast at 9, so at 2:30 I was literally running on empty.
I struggled home miserably for 20:03 miles, the last mile at 8:10, with memories of my early marathon days, walking the last four miles.
There wasn't much soreness after the run, and Sunday was an easy 7 miles.
Monday and Tuesday rest due commitments.
Wednesday, out before work again, another beautiful, if not a little chilly morning. A mile warmup, and a planned 9 miles at 6:40. The first few miles went very easily at 6:30, the fresh legs after two days rest obvious. I fully expected to slow at four miles, but the pace was comfortable up to 7, and I pushed the last two a bit, to finish with a solid 6:30 pace for the 9, a mile cooldown.
Today was an easy 7 on grass, with the marathon so close, I am worried about injuries.
Gary doesn't really do conventional tapers, with a full schedule of runs this weekend, the long one being 14, a speed session thrown in for good measure.
Meeting the wall worried me, I don't think I have the training done that I had for London.
Time will tell, marathon day always amazes me.
Sunday 4 October 2015
Counterintuitive
It's a lovely word that we like to use at work.
Due to work, almost all of my training was concentrated in a short space.
Monday was 7 miles easy enough after doing a 4 mile race in 23:55 on Saturday, and a crosscountry 6k on Sunday.
Tuesday no running, Wednesday no running.
Thursday, one mile warm up, 9 mile tempo at 6:35, one mile cool down for 11.
Friday 10 miles avg 7:20.
Saturday 20 miles avg 7:25, with miles 17 to 20 at 7:15.
Sunday I was quite sore from the previous days run. I went out intending to do 6 easy. Easy they were, and the longer I went, the better I felt. I finished on just over 10 miles, and felt like I was just getting into my stride, although the pace was between 7:45 and 8 minutes.
The funny thing was, after my shower the soreness of the previous days run had totally disappeared. And for the rest of the day, it was as if I had done no running at all. Counterintuitive! 59 miles for the week, but 51 for four days, happy enough with that.
As I was lost in thoughts on my long run, I was thinking that the longest runs I had done up to this point were two 17 milers. When I hit 20 fairly easily, I knew that I obviously had the core work from London still on the legs.
Dublin is getting close now, looking forward to it.
Due to work, almost all of my training was concentrated in a short space.
Monday was 7 miles easy enough after doing a 4 mile race in 23:55 on Saturday, and a crosscountry 6k on Sunday.
Tuesday no running, Wednesday no running.
Thursday, one mile warm up, 9 mile tempo at 6:35, one mile cool down for 11.
Friday 10 miles avg 7:20.
Saturday 20 miles avg 7:25, with miles 17 to 20 at 7:15.
Sunday I was quite sore from the previous days run. I went out intending to do 6 easy. Easy they were, and the longer I went, the better I felt. I finished on just over 10 miles, and felt like I was just getting into my stride, although the pace was between 7:45 and 8 minutes.
The funny thing was, after my shower the soreness of the previous days run had totally disappeared. And for the rest of the day, it was as if I had done no running at all. Counterintuitive! 59 miles for the week, but 51 for four days, happy enough with that.
As I was lost in thoughts on my long run, I was thinking that the longest runs I had done up to this point were two 17 milers. When I hit 20 fairly easily, I knew that I obviously had the core work from London still on the legs.
Dublin is getting close now, looking forward to it.
Wednesday 23 September 2015
Park half 2015
This year I didn't feel as strong or prepared as I have previously.
The last time I ran this race two years ago, I felt in much better shape. I had been pleasantly surprised by a 1:05 for the 10 miles a few weeks previously, but the length of my tempo runs has not been where I would like. Ideally, tempo runs, at about 20 seconds faster than marathon target pace, should be consistently around 10 to 12 miles, but I was only managing around 8. Having said that, they were fairly comfortable to run, but short on distance.
Something I have also realised, is that the weeks of running in the wrong trainers, did me no favours at all. The races I ran in them did not go well, with my legs tiring very quickly. Once I went back to the usual ones, I ran much better.
I was driving to the race with three club mates. About 5 minutes out on the way, I realised I forgot my racers, and had to go back. This got us there very tight on time, with no time for a warm up.
We jumped pretty much into the pack, after a quick toilet stop.
The weather was perfect, the atmosphere good, and I think it was the biggest crowd I have seen in a long time.
At the off, the first mile was predictably a bit fast at 6:15, with a 6:35 tar get pace. The aim was for slightly negative splits in the second half. I settled in to a comfortable pace around the 6:30 mark. Three miles out,mi picked up a local runner from home whom I had met out on the roads a few times. We settled in to a nice pace, and I was glad of the company. At 8 miles the pace was a bit hard for him, and despite my coaxing I had to push on. I met him shortly after the finish, and he PB'd with a 1:27, over two minutes off, which he kindly, but wrongly attributed to my pacing and encouragement.
The last two miles of this race is largely uphill, and while I was running very well to this point, with a projected finish of under 1:24, the hill beat me, and I lost over a minute going up it.
I can never sprint finish, which I am always happy about as it means I have run the race to my max ability, and I kept a consistent pace to finish in 1:25:44. Pleasantly surprised by that, as it was faster Than two years ago when I felt much stronger and ran 3:08 in Dublin marathon.
There was no soreness the next day, with an easy 11 miles comfortable the next day.
In other news, the marathon luck keeps coming this year.
I got an entry on good for age for Boston 2016. It's only in April, so after Dublin and Christmas, it won't be long coming around.
The last time I ran this race two years ago, I felt in much better shape. I had been pleasantly surprised by a 1:05 for the 10 miles a few weeks previously, but the length of my tempo runs has not been where I would like. Ideally, tempo runs, at about 20 seconds faster than marathon target pace, should be consistently around 10 to 12 miles, but I was only managing around 8. Having said that, they were fairly comfortable to run, but short on distance.
Something I have also realised, is that the weeks of running in the wrong trainers, did me no favours at all. The races I ran in them did not go well, with my legs tiring very quickly. Once I went back to the usual ones, I ran much better.
I was driving to the race with three club mates. About 5 minutes out on the way, I realised I forgot my racers, and had to go back. This got us there very tight on time, with no time for a warm up.
We jumped pretty much into the pack, after a quick toilet stop.
The weather was perfect, the atmosphere good, and I think it was the biggest crowd I have seen in a long time.
At the off, the first mile was predictably a bit fast at 6:15, with a 6:35 tar get pace. The aim was for slightly negative splits in the second half. I settled in to a comfortable pace around the 6:30 mark. Three miles out,mi picked up a local runner from home whom I had met out on the roads a few times. We settled in to a nice pace, and I was glad of the company. At 8 miles the pace was a bit hard for him, and despite my coaxing I had to push on. I met him shortly after the finish, and he PB'd with a 1:27, over two minutes off, which he kindly, but wrongly attributed to my pacing and encouragement.
The last two miles of this race is largely uphill, and while I was running very well to this point, with a projected finish of under 1:24, the hill beat me, and I lost over a minute going up it.
I can never sprint finish, which I am always happy about as it means I have run the race to my max ability, and I kept a consistent pace to finish in 1:25:44. Pleasantly surprised by that, as it was faster Than two years ago when I felt much stronger and ran 3:08 in Dublin marathon.
There was no soreness the next day, with an easy 11 miles comfortable the next day.
In other news, the marathon luck keeps coming this year.
I got an entry on good for age for Boston 2016. It's only in April, so after Dublin and Christmas, it won't be long coming around.
Sunday 30 August 2015
Ramping Up.
As the title suggests, it had to happen at some stage, and to be fair, it should have happened a few weeks ago.
This week was 50 miles, which was at least a ten mile increase on recent weeks. There was also a 5k race in there, which I was pleased with at18:39. It was a very hilly course, and a flattish one would have seen me much closer to 18.
Today's long run was slightly longer than planned, I kind of fell asleep for two miles. I went out for 16 miles at planned 7:25 pace, 30 ish seconds of target marathon pace. I brought one bottle of water with some cordial, and placed it at 4 miles out. I had planned to do some loops of a country road course. Once I was out, I changed the route a bit. I lost count of the mile beeps on the watch for a while, and when I was expecting the 9 mile beep, it turned out to be 11, which was a bit of a relief, because I was definitely feeling a bit of effort if it was actually 9 miles. This meant I was going to be out for almost 18 miles.
Mile 15 was actually a 7:15, but I struggled on mile 16. I stopped the watch at that point, to accurately judge the planned run, which showed a 7:20 pace. I was happy enough with that, although obviously the distance needs to increase substantially with a corresponding increase in weekly mileage. I jogged a slower almost 8 minute miles home for the last two.
My legs felt the effort of the run over the next few hours, it's a tired kind of stiff painful feeling that sees you walking like an old man for the rest of the day. Strangely, it's a feeling I have grown to like and dislike, although subconsciously I must like it more to keep subjecting myself to it.
I'm not too sure why that is.
This week was 50 miles, which was at least a ten mile increase on recent weeks. There was also a 5k race in there, which I was pleased with at18:39. It was a very hilly course, and a flattish one would have seen me much closer to 18.
Today's long run was slightly longer than planned, I kind of fell asleep for two miles. I went out for 16 miles at planned 7:25 pace, 30 ish seconds of target marathon pace. I brought one bottle of water with some cordial, and placed it at 4 miles out. I had planned to do some loops of a country road course. Once I was out, I changed the route a bit. I lost count of the mile beeps on the watch for a while, and when I was expecting the 9 mile beep, it turned out to be 11, which was a bit of a relief, because I was definitely feeling a bit of effort if it was actually 9 miles. This meant I was going to be out for almost 18 miles.
Mile 15 was actually a 7:15, but I struggled on mile 16. I stopped the watch at that point, to accurately judge the planned run, which showed a 7:20 pace. I was happy enough with that, although obviously the distance needs to increase substantially with a corresponding increase in weekly mileage. I jogged a slower almost 8 minute miles home for the last two.
My legs felt the effort of the run over the next few hours, it's a tired kind of stiff painful feeling that sees you walking like an old man for the rest of the day. Strangely, it's a feeling I have grown to like and dislike, although subconsciously I must like it more to keep subjecting myself to it.
I'm not too sure why that is.
Saturday 22 August 2015
In the park with Frank 2015
I put the 2015 in the title because the last time I ran the Frank Duffy 10 mile was 2013, and it certainly does not feel like two years ago.
I wasn't expecting too much today, I figure I am 10 to 15 seconds per mile off a good pace, and I had the bad run in Duleek the week before. I resolved to take this easy, and use it as a tempo training run.
The weather was ideal and as usual, there was a massive crowd, with 4000 runners taking part.
After dropping the bag, and the club photo, I did a bit of a warmup. It was a bit lonely this year, there wasn't many from the club, and the guys I would have normally ran with, the two Brian's, Glen, Stuey, Eamon and the like were all absent.
I took my place at the start, well back from the front, as I planned to go out at a relatively easy 6:40 pace, previous 10 mile was 6:30 pace. At the off, I ran to an easy feel pace, but the watch quickly showed a 6:10 which I knew was typical of the early exuberance of most races, so I resolved to discipline myself and slowed right down towards target. I was astounded at the volume of runners passing me, obviously running to a 60 minute pace, many who must have been deceivingly fit.
Runners stopped passing me at 1.5 miles, and I started passing many early speedy guys from 3 miles on.
6:12, 6:35, 6:35, 6:37, 6:33.
Going through 5 miles I felt very comfortable, amazingly so. I was passing a lot of runners every few meters, even though I was breathing easily. I took some water at both water stops which I normally wouldn't do on a relatively short run. I remember passing 7 miles thinking how much I was enjoying this run, far more than I had probably enjoyed a run in a long time. The 10 seconds or so a mile slower I was doing really made a difference.
6:32, 6:29, 6:27.
I was hardly even looking at my watch at all, just running to a comfortable pace by feel, and looking now, the splits were getting faster. The dreaded last two miles were left to go, and obviously I was not quite so comfortable as I had been earlier, but still feeling good.
6:38, pleased with this for the hilliest mile of the course, and still passing a lot of runners who had run out of steam. The hills did take a bit out of me though, and the effort was much greater after that mile.
Mile 10, 6:16. The fastest mile of the run, save for the first, which really is the ideal way to finish a race. At about half a mile to go, I put what I had left in, and was able to up the pace to the finish, which they sneakily moved a bit I think, and I finished much stronger than I have done in a long time.
Chip time 1:05:04, which is only 30 seconds slower than when I felt I was running mush better.
I am quite pleased with that relatively speaking, of course I would have hoped to improve on a time two years ago, but a lot has happened in between, and life is a lot busier.
If I can put some quality training in between now and the Dublin half, I might have a chance of a decent time for the marathon.
I wasn't expecting too much today, I figure I am 10 to 15 seconds per mile off a good pace, and I had the bad run in Duleek the week before. I resolved to take this easy, and use it as a tempo training run.
The weather was ideal and as usual, there was a massive crowd, with 4000 runners taking part.
After dropping the bag, and the club photo, I did a bit of a warmup. It was a bit lonely this year, there wasn't many from the club, and the guys I would have normally ran with, the two Brian's, Glen, Stuey, Eamon and the like were all absent.
I took my place at the start, well back from the front, as I planned to go out at a relatively easy 6:40 pace, previous 10 mile was 6:30 pace. At the off, I ran to an easy feel pace, but the watch quickly showed a 6:10 which I knew was typical of the early exuberance of most races, so I resolved to discipline myself and slowed right down towards target. I was astounded at the volume of runners passing me, obviously running to a 60 minute pace, many who must have been deceivingly fit.
Runners stopped passing me at 1.5 miles, and I started passing many early speedy guys from 3 miles on.
6:12, 6:35, 6:35, 6:37, 6:33.
Going through 5 miles I felt very comfortable, amazingly so. I was passing a lot of runners every few meters, even though I was breathing easily. I took some water at both water stops which I normally wouldn't do on a relatively short run. I remember passing 7 miles thinking how much I was enjoying this run, far more than I had probably enjoyed a run in a long time. The 10 seconds or so a mile slower I was doing really made a difference.
6:32, 6:29, 6:27.
I was hardly even looking at my watch at all, just running to a comfortable pace by feel, and looking now, the splits were getting faster. The dreaded last two miles were left to go, and obviously I was not quite so comfortable as I had been earlier, but still feeling good.
6:38, pleased with this for the hilliest mile of the course, and still passing a lot of runners who had run out of steam. The hills did take a bit out of me though, and the effort was much greater after that mile.
Mile 10, 6:16. The fastest mile of the run, save for the first, which really is the ideal way to finish a race. At about half a mile to go, I put what I had left in, and was able to up the pace to the finish, which they sneakily moved a bit I think, and I finished much stronger than I have done in a long time.
Chip time 1:05:04, which is only 30 seconds slower than when I felt I was running mush better.
I am quite pleased with that relatively speaking, of course I would have hoped to improve on a time two years ago, but a lot has happened in between, and life is a lot busier.
If I can put some quality training in between now and the Dublin half, I might have a chance of a decent time for the marathon.
Monday 17 August 2015
I am over 40
For the first time ever, in a chip timed race, I ran over 40 minutes for a 10k.
40:02 to be exact. I was slightly surprised, and not in a good way.
Having ran a 39:30 two weeks before, at what felt like an easier pace, I thought on this beautiful Sunday morning I would be on for a decent time. I went out rather conservatively, first mile only a little fast at 6:13, and went well enough. It was a warm day, and the course probably has no flat bits on it, but is all ups and downs. I think although we started and finished in the same place almost, the downs don't compensate for the ups.
I have also noticed that in all my recent 10k races, my legs get very tired at 4 miles. Not the usual tired you might associate with running a long distance, but a kind of sudden onset of worn out. I am putting this down now to the sketchers go runs I bought at London. The are lovely to wear, look good, but the way they force you to adapt you stride and foot strike, obviously takes it's toll on your legs after a few miles. I am very flat footed so maybe it affects me more than others. Anyway I am going back to my brooks flats to test the theory.
So back to my over 40, tiring badly on the last 1k, I looked at the watch and thought I would just creep in under the 40. As I rounded the corner and saw the clock at 39:56, I knew it was over, and even with the sprint finish, I hadn't made it. I think I got too complacent, thinking that it was a given to turn up and run a sub 40. That will teach me.
A nice surprise, after I had gotten home, I got a knock on the door from a clubmate. Myself and two other club mates won second place team, with a small cash reward to boot!
While I am not running particularly well right now, very much in keeping with the Gerry Duffy school of thought, I am grateful that I get to run, that I am still relatively fit and healthy. My small gripe at not getting my sub 40 10k time is small in comparison to those that have an illness of whatever type to bear. As long as I can go out and enjoy my hobby on a sunny (and often not so sunny ) day, then I am winning.
40:02 to be exact. I was slightly surprised, and not in a good way.
Having ran a 39:30 two weeks before, at what felt like an easier pace, I thought on this beautiful Sunday morning I would be on for a decent time. I went out rather conservatively, first mile only a little fast at 6:13, and went well enough. It was a warm day, and the course probably has no flat bits on it, but is all ups and downs. I think although we started and finished in the same place almost, the downs don't compensate for the ups.
I have also noticed that in all my recent 10k races, my legs get very tired at 4 miles. Not the usual tired you might associate with running a long distance, but a kind of sudden onset of worn out. I am putting this down now to the sketchers go runs I bought at London. The are lovely to wear, look good, but the way they force you to adapt you stride and foot strike, obviously takes it's toll on your legs after a few miles. I am very flat footed so maybe it affects me more than others. Anyway I am going back to my brooks flats to test the theory.
So back to my over 40, tiring badly on the last 1k, I looked at the watch and thought I would just creep in under the 40. As I rounded the corner and saw the clock at 39:56, I knew it was over, and even with the sprint finish, I hadn't made it. I think I got too complacent, thinking that it was a given to turn up and run a sub 40. That will teach me.
A nice surprise, after I had gotten home, I got a knock on the door from a clubmate. Myself and two other club mates won second place team, with a small cash reward to boot!
While I am not running particularly well right now, very much in keeping with the Gerry Duffy school of thought, I am grateful that I get to run, that I am still relatively fit and healthy. My small gripe at not getting my sub 40 10k time is small in comparison to those that have an illness of whatever type to bear. As long as I can go out and enjoy my hobby on a sunny (and often not so sunny ) day, then I am winning.
Sunday 2 August 2015
Faster, but not for long.
The weekly milage is still not quite where I would like it to be. This weekend I ran the Annagassan 10k. This is the third year I have run it, and it really is a beautiful part of the country.
The plan was to run the first mile a bit fast, somewhere around 6 minutes, as it was all downhill, and I wanted to bank a few easy seconds.
The race was on the day before the Rock and roll half, so the attendance was down quite a bit this year, but there were still a few good runners in attendance.
At the off, as planned, I went out reasonably fast, but comfortable with the downhill gradient. As the gradient levelled off, and I hit the mile marker, it was 5:43? Which I realised was definitely too fast.
I took it back, but the second mile was 6:16, with a target set of 6:20. Mile three was betteer at 6:21, but as soon as I hit mile 4 I started to tire quickly. Two runners passed me and I had no answer. The next mile was 6:36, but I was finding the going tough, and I actually wanted to stop and walk.
I pushed on, was passed by another runner, and I managed to hang onto him for a while.
I finished at 39:45, under the 40, but only just, and almost a full minute slower than the fingal two weeks earlier.
It seems that the lack of longer runs mean that while I am retaining some speed over the shorter distance, once I hit 4 miles, I don't have the stamina to keep it going. So I am going to have to start increasing the mileage again. It's that time anyway to start the programme for Dublin.
I am probably leaving that a bit late, but I am relying on some residual endurance ability at the slower pace from London.
I won't be long finding out!
The plan was to run the first mile a bit fast, somewhere around 6 minutes, as it was all downhill, and I wanted to bank a few easy seconds.
The race was on the day before the Rock and roll half, so the attendance was down quite a bit this year, but there were still a few good runners in attendance.
At the off, as planned, I went out reasonably fast, but comfortable with the downhill gradient. As the gradient levelled off, and I hit the mile marker, it was 5:43? Which I realised was definitely too fast.
I took it back, but the second mile was 6:16, with a target set of 6:20. Mile three was betteer at 6:21, but as soon as I hit mile 4 I started to tire quickly. Two runners passed me and I had no answer. The next mile was 6:36, but I was finding the going tough, and I actually wanted to stop and walk.
I pushed on, was passed by another runner, and I managed to hang onto him for a while.
I finished at 39:45, under the 40, but only just, and almost a full minute slower than the fingal two weeks earlier.
It seems that the lack of longer runs mean that while I am retaining some speed over the shorter distance, once I hit 4 miles, I don't have the stamina to keep it going. So I am going to have to start increasing the mileage again. It's that time anyway to start the programme for Dublin.
I am probably leaving that a bit late, but I am relying on some residual endurance ability at the slower pace from London.
I won't be long finding out!
Sunday 19 July 2015
The comfort Zone
Fingal 10k today, 38:55. Happy enough with that, and that is the problem.
I can't expect much more, my weekly milage has been poor lately. I did a hill session with Gary O'Hanlon this week, and really enjoyed it. Unfortunately, it might be some time before I get to train with Gary again due to work. I need this motivation to get out of my comfort zone.
For the last three years, a sub 40 for the 10k has almost always been a given, just under, always around 39 minutes give or take 20 seconds. I have not really pushed myself any harder than where I am now. In fact, I probably do slightly less to maintain my current level.
I need to get out of this rut If I am to improve, shake myself up. I still believe I was in my best shape just before Dublin marathon 2013.
Diet is a big problem. Goodies are a reward, and the sugar drug has me firmly in its grip.
I need to start building some long runs again. I noticed from today's run that my fitness was very good, my aerobic capacity was constant throughout. It was the legs which started to let me down in the last mile, with no substantial runs for quite a while.
So, mid July, going well, but need more miles, weight is highest in over three years at 10st 10lbs.
Focus, focus, focus required.
I can't expect much more, my weekly milage has been poor lately. I did a hill session with Gary O'Hanlon this week, and really enjoyed it. Unfortunately, it might be some time before I get to train with Gary again due to work. I need this motivation to get out of my comfort zone.
For the last three years, a sub 40 for the 10k has almost always been a given, just under, always around 39 minutes give or take 20 seconds. I have not really pushed myself any harder than where I am now. In fact, I probably do slightly less to maintain my current level.
I need to get out of this rut If I am to improve, shake myself up. I still believe I was in my best shape just before Dublin marathon 2013.
Diet is a big problem. Goodies are a reward, and the sugar drug has me firmly in its grip.
I need to start building some long runs again. I noticed from today's run that my fitness was very good, my aerobic capacity was constant throughout. It was the legs which started to let me down in the last mile, with no substantial runs for quite a while.
So, mid July, going well, but need more miles, weight is highest in over three years at 10st 10lbs.
Focus, focus, focus required.
Sunday 12 July 2015
4 Miles
I have not been putting in the miles recently. I had hoped for about 40 a week, but this week ended up at about 25, mostly due work committmnets. The only good thing is they are mostly fairly decent quality runs. A hard hill run, a tempo session, and and a grass run. The last few were today's 4 miler in Dunleer.
I wasn't expecting much. I had a few weekend glasses of wine on Saturday night, but the run was at 3 so it was ok. As I set off in the car, I realised I had forgotten my garmin. Not to worry, this was a no stress run. I have been running about 6.20's fairly consistantly, so I figured about 25:20. I set off relaxed, didn't push too hard at any stage, and finished in 24:34, which I was very happy with.
I wore my new sketchers go-runs I bought at the London marathon. It was a bit of a risk, as I hadn't done much in them, but I was pleasantly surprised how nice they felt, given that I have very flat feet.
Hopefully a few more miles this week, although the fingal 10k is on Sunday so I want to aim for the sub 40 again for that, and B target would be under 39, but I don't know that I am there yet.
I wasn't expecting much. I had a few weekend glasses of wine on Saturday night, but the run was at 3 so it was ok. As I set off in the car, I realised I had forgotten my garmin. Not to worry, this was a no stress run. I have been running about 6.20's fairly consistantly, so I figured about 25:20. I set off relaxed, didn't push too hard at any stage, and finished in 24:34, which I was very happy with.
I wore my new sketchers go-runs I bought at the London marathon. It was a bit of a risk, as I hadn't done much in them, but I was pleasantly surprised how nice they felt, given that I have very flat feet.
Hopefully a few more miles this week, although the fingal 10k is on Sunday so I want to aim for the sub 40 again for that, and B target would be under 39, but I don't know that I am there yet.
Sunday 28 June 2015
SSE 5 Miles
The target for the 5 miles was 31:30, actual 31:36. So the target was ok, but the way I achieved it was not great.
I set the watch for a 6:20 pace. The first mile was 5:55, more like a 5k pace. I got carried away and cursed myself, I knew I would pay for it later. By mile 3 I was 41 seconds ahead, and once we hit the hill section I started to struggle. Mile 4 was tough, and I had little left for the last mile. This was in stark contrast to how I had run the last few races, sticking to the pace and finishing strong.
I am starting to feel stronger overall, and hopefully I can start upping the pace in time for some key races. So far I have ran the day before every race, knowing that I am no where near pace shape, so it really doesn't matter whether I am 10 seconds or two minutes away from it.
Today I did 13 slow miles. I didn't set a pace, or target one, average 7:32. It was warm when I set out near lunchtime, and the biggest problem I faced was feeling really thirsty from about 8 miles.
This gave me 39 miles for the week. It is nowhere near marathon miles, and pretty much where I would like to stay mileage wise.
I set the watch for a 6:20 pace. The first mile was 5:55, more like a 5k pace. I got carried away and cursed myself, I knew I would pay for it later. By mile 3 I was 41 seconds ahead, and once we hit the hill section I started to struggle. Mile 4 was tough, and I had little left for the last mile. This was in stark contrast to how I had run the last few races, sticking to the pace and finishing strong.
I am starting to feel stronger overall, and hopefully I can start upping the pace in time for some key races. So far I have ran the day before every race, knowing that I am no where near pace shape, so it really doesn't matter whether I am 10 seconds or two minutes away from it.
Today I did 13 slow miles. I didn't set a pace, or target one, average 7:32. It was warm when I set out near lunchtime, and the biggest problem I faced was feeling really thirsty from about 8 miles.
This gave me 39 miles for the week. It is nowhere near marathon miles, and pretty much where I would like to stay mileage wise.
Thursday 25 June 2015
Boring update alert
Having neglected to keep this log updated, I realised the other day that when I want to look back at what I was doing at this point after the London marathon, I would have no record of it.
We had a fantastic holiday on our cruise, the best of my life I would say by far. The gym on the ship was fantastic. I had only been doing about three days of running per week after London up to this point, I suppose about 25 miles per week. That was fine with me, I just wanted to keep the legs turning over, and hopefully not lose too much fitness. I also needed a mental rest from the winter training. On the ship, there was a running deck and plenty of treadmills. I incorporated some weights from day one, with a 10k each day. The 10k was typically two mile warmup, 3 miles hard, with a cooldown after.
Typical, on the Wednesday I got really ill. Headaches, sore throat, ears, temperature, weak. If I was at home I would have stayed in bed for a few days. I rarely get sick, once or twice a year max. I was really hacked off.
When we got home I still wasn't recovered, and started doing a few short runs of about 4 miles just to keep going. As I had pretty much neglected much speedwork coming up to the marathon, I decided that I would try and increase the pace on the shorter runs. I was still only doing 3 or 4 runs for the week, so the milage wasn't great, and I inevitably started to put on some weight.
I am not all that worried about it. I am doing plenty of core exercises at the moment, body weight resistance, and short runs. I decided to run a local. 5k two weeks ago. It was a trail race over some hilly terrain. I wasn't all that confident of a sub 20, but surprised myself with 19:30.
The following week, 7 days later, with four short runs for the week between, I ran another local 5k at a hard, but not max effort, in 18:58, a good improvement in a week I felt.
The next day, I couldn't resist running the dunsaughlin 10k where I previously ran my PB. I again wasn't expecting a great performance having run the 5k the night before, but again surprised myself with 39:13. I didn't expect anywhere near a sub 40, so I think the short stuff is working well for me at the moment and I am enjoying it. The thoughts of a 20 miler right now fills me with dread!
I went out yesterday for 8 at a 7:20 average, the effort was easy enough. I probably need to bring the weekly milage up now towards at least 40 to keep the weight down. I feel like I have had a good break now, so it's 8 weeks this weekend since London.
I am thinking towards Dublin, but for the next 6 weeks or so I will work on some speed, then start towards the half marathon.
I signed up for the entire dublin race series which is always a good motivator.
We had a fantastic holiday on our cruise, the best of my life I would say by far. The gym on the ship was fantastic. I had only been doing about three days of running per week after London up to this point, I suppose about 25 miles per week. That was fine with me, I just wanted to keep the legs turning over, and hopefully not lose too much fitness. I also needed a mental rest from the winter training. On the ship, there was a running deck and plenty of treadmills. I incorporated some weights from day one, with a 10k each day. The 10k was typically two mile warmup, 3 miles hard, with a cooldown after.
Typical, on the Wednesday I got really ill. Headaches, sore throat, ears, temperature, weak. If I was at home I would have stayed in bed for a few days. I rarely get sick, once or twice a year max. I was really hacked off.
When we got home I still wasn't recovered, and started doing a few short runs of about 4 miles just to keep going. As I had pretty much neglected much speedwork coming up to the marathon, I decided that I would try and increase the pace on the shorter runs. I was still only doing 3 or 4 runs for the week, so the milage wasn't great, and I inevitably started to put on some weight.
I am not all that worried about it. I am doing plenty of core exercises at the moment, body weight resistance, and short runs. I decided to run a local. 5k two weeks ago. It was a trail race over some hilly terrain. I wasn't all that confident of a sub 20, but surprised myself with 19:30.
The following week, 7 days later, with four short runs for the week between, I ran another local 5k at a hard, but not max effort, in 18:58, a good improvement in a week I felt.
The next day, I couldn't resist running the dunsaughlin 10k where I previously ran my PB. I again wasn't expecting a great performance having run the 5k the night before, but again surprised myself with 39:13. I didn't expect anywhere near a sub 40, so I think the short stuff is working well for me at the moment and I am enjoying it. The thoughts of a 20 miler right now fills me with dread!
I went out yesterday for 8 at a 7:20 average, the effort was easy enough. I probably need to bring the weekly milage up now towards at least 40 to keep the weight down. I feel like I have had a good break now, so it's 8 weeks this weekend since London.
I am thinking towards Dublin, but for the next 6 weeks or so I will work on some speed, then start towards the half marathon.
I signed up for the entire dublin race series which is always a good motivator.
Monday 11 May 2015
Broken bones
Last week I started trying to get a little consistency back, and I managed two consecutive days of running, but the distances were only five miles. That's ok though, thankfully I haven't gotten any illness after the marathon, and I think the down time has helped. Getting back into the running again will feel fresh after a break.
The only problem might come in the form of a broken toe.
I am in the USA as I write this, and while packing my stuff the other day, I accidentally kicked my toe off the suitcase. I was in a major hurry, and didn't have time to agonise too much, although it was very sore. I headed to the airport, and two flights later I am sitting on a flight with my toe throbbing like crazy. I had a pretty good idea it was broken, but it wasn't really appropriate to whip off my sock at that point.
When I got to the hotel, on inspection, sure enough the entire toe was black and blue and purple. Purple is always the give away! My left foot looks a pretty sorry sight. The toe beside the broken one is already black from the marathon, and it looks like the nail on that one is a going to leave my body shortly. Anyway, there is nothing to do for a broken toe, it's not my big toe, and it actually doesn't hurt all that much anymore ... Much.
I haven't told the wife yet, but I signed up for the entire Dublin marathon race series the other day, including the marathon. Oh well, here I go again.
The only problem might come in the form of a broken toe.
I am in the USA as I write this, and while packing my stuff the other day, I accidentally kicked my toe off the suitcase. I was in a major hurry, and didn't have time to agonise too much, although it was very sore. I headed to the airport, and two flights later I am sitting on a flight with my toe throbbing like crazy. I had a pretty good idea it was broken, but it wasn't really appropriate to whip off my sock at that point.
When I got to the hotel, on inspection, sure enough the entire toe was black and blue and purple. Purple is always the give away! My left foot looks a pretty sorry sight. The toe beside the broken one is already black from the marathon, and it looks like the nail on that one is a going to leave my body shortly. Anyway, there is nothing to do for a broken toe, it's not my big toe, and it actually doesn't hurt all that much anymore ... Much.
I haven't told the wife yet, but I signed up for the entire Dublin marathon race series the other day, including the marathon. Oh well, here I go again.
Friday 1 May 2015
Scientific Measure of Effort
Firstly, marathon runners should whenever possible live in either a bungalow, or an apartment with elevators.
I came up with a fantastic measure of effort expended relative to distance run, particularly relevant to long distances. It is called the stairs measure. The theory goes, that the ease at which you can climb or descend a flight of stairs, is directly proportional to the effects of the effort spent. It is measured on a scale of 1 to 10, 10 being the most effort required, and so the most effort spent.
Day 1, post race, level 9, in that I can barely get up or down the stairs, with 10 meaning a total inability to do either.
Day 2, level 7, sideways is still required going up and down, but can be done in less than 3 minutes.
Day 3, level 4, a normal step up and down is now possible, although with some discomfort.
Day 4, level 3, up and down the stairs is relatively easy, although with a tightness in the calfs. Level 3 is the most dangerous level. It is when the runner now decides that they have reached the level on the scale at which they can start running again. It is the level at which the runner then establishes that it is not in fact when running should begin again, although by virtue of the fact that they made this mistake, they now return to level 5.
Apply the stairs test to any run, wait until at least level 2 before running again. This is when the stairs are easy, up and down. Not sideways required, no one asks you have you injured yourself, and you stop walking 'funny' as per a 4 year old.
I came up with a fantastic measure of effort expended relative to distance run, particularly relevant to long distances. It is called the stairs measure. The theory goes, that the ease at which you can climb or descend a flight of stairs, is directly proportional to the effects of the effort spent. It is measured on a scale of 1 to 10, 10 being the most effort required, and so the most effort spent.
Day 1, post race, level 9, in that I can barely get up or down the stairs, with 10 meaning a total inability to do either.
Day 2, level 7, sideways is still required going up and down, but can be done in less than 3 minutes.
Day 3, level 4, a normal step up and down is now possible, although with some discomfort.
Day 4, level 3, up and down the stairs is relatively easy, although with a tightness in the calfs. Level 3 is the most dangerous level. It is when the runner now decides that they have reached the level on the scale at which they can start running again. It is the level at which the runner then establishes that it is not in fact when running should begin again, although by virtue of the fact that they made this mistake, they now return to level 5.
Apply the stairs test to any run, wait until at least level 2 before running again. This is when the stairs are easy, up and down. Not sideways required, no one asks you have you injured yourself, and you stop walking 'funny' as per a 4 year old.
Monday 27 April 2015
London Marathon 2015
Going into this race, I had plans A B and C. A was finish - achieved, B was sub 3:30 - achieved, and C was a new PB - achieved. 3:05:17.
Myself and Brian C flew over on Saturday morning. On arriving to the expo, the excitement was building, and the expo event itself was a great experience. They have been at it a while, but the standard of organisation is truly amazing. Everything runs with military precision, and it just makes it so easy for the participants. After two hours we headed off for lunch to my hotel, and then Brian went to his hotel.
The rest of the evening was spent taking it easy watching TV. I had considered going into the city as I was out at the docklands, but I figured rest was the order of the day. A solitary dinner in the restaurant and bed for 10pm. It wasn't the worst nights sleep, I only woke about ten times, and a day of vigorous hydration was partly to blame.
The weather was forecast to be light rain and overcast with temperature of 9 to 10 degrees, and it was true to form. A good breakfast, shower etc, and off the the start. While it is explained well in the briefing packs, unless you are familiar with London transport, it can still be a bit daunting. It took about an hour to get to the start, and the scale is truly amazing. I met Brian, and we ditched the bags and queued for the loos.
We were both starting from the blue start, and we managed to get into the same holding pen, number two. The pens are queued in order of projected finish times, and while we could see the 3 hour pacers we were still some distance back. I had decided that I was going to give the sub 3 a shot. I knew it was a long shot at that, but it was London, nothing ventured and all that.
At the off we got going quite quickly, but as ever, there were many people who had clearly
overestimated their finish time, and as with any marathon the first mile was slow enough. The next
couple were spent trying to make up some time, and ended up being a bit fast.
Mile 1 7:01
Mile 2 6:43
Mile 3 6:35
Mile 4 6:36
Mile 5 6:50
Mile 6 6:49
The pace felt good and easy enough. The volume of runners was incredible. For the first 8 miles you were always shoulder to shoulder and two steps behind someone. It was very congested and when gaps started to appear it was welcome, a chance for a bit of a breeze and just some personal space. It was like the first mile of Dublin that just never thinned out. We lost the pacers as we couldn't get
around the volume of people, but I was running to the watch so it wasn't a concern as they would have gone over the start line earlier than us anyway. Obviously the two fast miles were not ideal, with the watch set for a 6:51 pace but I wasn't overly concerned about it at this point.
Mile 7 6:55
Mile 8 6:50
Mile 9 6:53
Mile 10 7:01
Brian was starting to suffer at this point. It was his second marathon in five weeks, and he had picked up an old problem injury a few weeks before the race. In an effort to keep us together I slowed slightly with him. He urged me on, but we had a 30 second cushion so I allowed it to bleed away thinking he might get a second wind.
Mile 11 6:57
Mile 12 6:57
Mile 13 6:52
Just before the halfway point I decided to maintain the pace myself, and Brian gradually drifted back. Coming into the race, I gave myself a couple of checkpoints to asses my chances of sub3. Half way was one. I didn't want to blow up entirely, so if at half way I was feeling the pressure, I would slow for a 3:05, but I felt really good so I kept the pace.
Mile 14 6:45
Mile 15 6:52
Mile 16 7:40. Ah I hear you think, boom! Well, no. A tunnel! There is a long tunnel and the garmin lost signal and got very upset! When it got signal back it was showing 50 seconds behind pace. I couldn't figure out what that meant, so all I could do was wait for it to calculate the next full mile pace. I hoped I was maintaining a steady pace, the dangers of relying too much on the watch.
Mile 17 6:48
Mile 18 6:48
This was my next checkpoint mentally. The danger zone approaches. Fuelling at this point was water and two sips of lucozade sport. I was feeling good, and I ate two jelly babies I had taken with me. The pace was definitely getting tougher, but all paces are at this stage of a marathon, so I pushed on. The crowds along the way were unbelievable. Practically every single yard of barrier both sides of the route were occupied with spectators. They all cheered as if every runner was the first they had seen and their close family. I had heard people talk about the London crowds before, but it really something else to experience.
Mile 19 6:32
Too fast, getting conscious of the wall at 20 miles, I pushed hard to try to stay strong,but I felt the effort of those 20 extra seconds very quickly.
Mile 20 6:46, better, but still faster than ideally. I think I was starting to get tierd, and overcompensating as a result.
Mile 21 6:58
Mile 22 7:08
Mile 23 7:12
So no wall as such at 20-21 miles, but I knew as I hit 20 miles at 2 hours 20 mins, that I would not be running a 40 minute 10k to come in under 3 hours. Plan B now kicked in, try for the PB. It started to get very lonely from 21 miles. Even though I was surrounded by runners, I was passing many walkers, and people who were really struggling more than me with the pace. This point is where runners in a group or with pacers really counts. You need, well I do anyway, to be pushed, pulled and helped along, and running in a group we all do that for each other, and at this point I really needed
that as the doubt demons set in.
Mile 24 8:32
Ouch! I knew I was slowing and struggling, but I hadn't realised it was that much, i needed to refocus and pick it up. Just over two miles left, how hard can two miles be, right?
Mile 25 7:04
Better, nearly there. Where the feck is this finish line!
Mile 26 7:35
The last gasp, keep the legs going at all costs, 385 yards to go, sub 3:05 still possible.
Coming around the last corner, as the clock counted up towards 3:05 I had no sprint left. The theme of this marathon was 'hand in hand'. At the very first London marathon, the two leaders had an epic battle throughout the entire race, and neither could lose the other. As they approached the finish line side by side, they grabbed each other's hands and crossed the line together, joint winners. The organisers suggested that participants did the same. As I reached the line, I looked to my right at the runner beside me. We held out arms aloft as we crossed the line together, and it really was a great end to a great sporting event.
Brian C came in behind in 3:14:27 which was a great result considering his recent efforts and injuries.
We quickly collected our bags and changed. The next part wasn't so pretty. We had cleverly decided to fly home after, and booked the 5:30pm flight from Gatwick. 3 tube stations, lots of stairs, walking, a train and an airport later, and we were on the flight. More walking and a car journey home, and I finally got to have a soak in the bath. A few celebratory pints in the local later, the end of a long but brilliant day.
To say my legs are sore today is an understatement. They are worse than after any other marathon, I blame the trip home. The last thing to do after a marathon is walk about 4 miles and do stairs!
Regardless, it was worth it. I could highly recommend London marathon, although people talk about the amazing scenery along the route, I didn't notice most of it, I was slightly preoccupied with other matters.
I always knew that trying for the sub 3 was optimistic. Going into. Dublin for the 3:09 I was 9st 12lbs, going into London I was 10st 8lbs. I was carrying just a little too much weight. I need to adjust the pace of some of my training too in an effort to perfect those last few miles.
But then, this was my last marathon. And so will the next one be.
Myself and Brian C flew over on Saturday morning. On arriving to the expo, the excitement was building, and the expo event itself was a great experience. They have been at it a while, but the standard of organisation is truly amazing. Everything runs with military precision, and it just makes it so easy for the participants. After two hours we headed off for lunch to my hotel, and then Brian went to his hotel.
The rest of the evening was spent taking it easy watching TV. I had considered going into the city as I was out at the docklands, but I figured rest was the order of the day. A solitary dinner in the restaurant and bed for 10pm. It wasn't the worst nights sleep, I only woke about ten times, and a day of vigorous hydration was partly to blame.
The weather was forecast to be light rain and overcast with temperature of 9 to 10 degrees, and it was true to form. A good breakfast, shower etc, and off the the start. While it is explained well in the briefing packs, unless you are familiar with London transport, it can still be a bit daunting. It took about an hour to get to the start, and the scale is truly amazing. I met Brian, and we ditched the bags and queued for the loos.
We were both starting from the blue start, and we managed to get into the same holding pen, number two. The pens are queued in order of projected finish times, and while we could see the 3 hour pacers we were still some distance back. I had decided that I was going to give the sub 3 a shot. I knew it was a long shot at that, but it was London, nothing ventured and all that.
At the off we got going quite quickly, but as ever, there were many people who had clearly
overestimated their finish time, and as with any marathon the first mile was slow enough. The next
couple were spent trying to make up some time, and ended up being a bit fast.
Mile 1 7:01
Mile 2 6:43
Mile 3 6:35
Mile 4 6:36
Mile 5 6:50
Mile 6 6:49
The pace felt good and easy enough. The volume of runners was incredible. For the first 8 miles you were always shoulder to shoulder and two steps behind someone. It was very congested and when gaps started to appear it was welcome, a chance for a bit of a breeze and just some personal space. It was like the first mile of Dublin that just never thinned out. We lost the pacers as we couldn't get
around the volume of people, but I was running to the watch so it wasn't a concern as they would have gone over the start line earlier than us anyway. Obviously the two fast miles were not ideal, with the watch set for a 6:51 pace but I wasn't overly concerned about it at this point.
Mile 7 6:55
Mile 8 6:50
Mile 9 6:53
Mile 10 7:01
Brian was starting to suffer at this point. It was his second marathon in five weeks, and he had picked up an old problem injury a few weeks before the race. In an effort to keep us together I slowed slightly with him. He urged me on, but we had a 30 second cushion so I allowed it to bleed away thinking he might get a second wind.
Mile 11 6:57
Mile 12 6:57
Mile 13 6:52
Just before the halfway point I decided to maintain the pace myself, and Brian gradually drifted back. Coming into the race, I gave myself a couple of checkpoints to asses my chances of sub3. Half way was one. I didn't want to blow up entirely, so if at half way I was feeling the pressure, I would slow for a 3:05, but I felt really good so I kept the pace.
Mile 14 6:45
Mile 15 6:52
Mile 16 7:40. Ah I hear you think, boom! Well, no. A tunnel! There is a long tunnel and the garmin lost signal and got very upset! When it got signal back it was showing 50 seconds behind pace. I couldn't figure out what that meant, so all I could do was wait for it to calculate the next full mile pace. I hoped I was maintaining a steady pace, the dangers of relying too much on the watch.
Mile 17 6:48
Mile 18 6:48
This was my next checkpoint mentally. The danger zone approaches. Fuelling at this point was water and two sips of lucozade sport. I was feeling good, and I ate two jelly babies I had taken with me. The pace was definitely getting tougher, but all paces are at this stage of a marathon, so I pushed on. The crowds along the way were unbelievable. Practically every single yard of barrier both sides of the route were occupied with spectators. They all cheered as if every runner was the first they had seen and their close family. I had heard people talk about the London crowds before, but it really something else to experience.
Mile 19 6:32
Too fast, getting conscious of the wall at 20 miles, I pushed hard to try to stay strong,but I felt the effort of those 20 extra seconds very quickly.
Mile 20 6:46, better, but still faster than ideally. I think I was starting to get tierd, and overcompensating as a result.
Mile 21 6:58
Mile 22 7:08
Mile 23 7:12
So no wall as such at 20-21 miles, but I knew as I hit 20 miles at 2 hours 20 mins, that I would not be running a 40 minute 10k to come in under 3 hours. Plan B now kicked in, try for the PB. It started to get very lonely from 21 miles. Even though I was surrounded by runners, I was passing many walkers, and people who were really struggling more than me with the pace. This point is where runners in a group or with pacers really counts. You need, well I do anyway, to be pushed, pulled and helped along, and running in a group we all do that for each other, and at this point I really needed
that as the doubt demons set in.
Mile 24 8:32
Ouch! I knew I was slowing and struggling, but I hadn't realised it was that much, i needed to refocus and pick it up. Just over two miles left, how hard can two miles be, right?
Mile 25 7:04
Better, nearly there. Where the feck is this finish line!
Mile 26 7:35
The last gasp, keep the legs going at all costs, 385 yards to go, sub 3:05 still possible.
Coming around the last corner, as the clock counted up towards 3:05 I had no sprint left. The theme of this marathon was 'hand in hand'. At the very first London marathon, the two leaders had an epic battle throughout the entire race, and neither could lose the other. As they approached the finish line side by side, they grabbed each other's hands and crossed the line together, joint winners. The organisers suggested that participants did the same. As I reached the line, I looked to my right at the runner beside me. We held out arms aloft as we crossed the line together, and it really was a great end to a great sporting event.
Brian C came in behind in 3:14:27 which was a great result considering his recent efforts and injuries.
We quickly collected our bags and changed. The next part wasn't so pretty. We had cleverly decided to fly home after, and booked the 5:30pm flight from Gatwick. 3 tube stations, lots of stairs, walking, a train and an airport later, and we were on the flight. More walking and a car journey home, and I finally got to have a soak in the bath. A few celebratory pints in the local later, the end of a long but brilliant day.
To say my legs are sore today is an understatement. They are worse than after any other marathon, I blame the trip home. The last thing to do after a marathon is walk about 4 miles and do stairs!
Regardless, it was worth it. I could highly recommend London marathon, although people talk about the amazing scenery along the route, I didn't notice most of it, I was slightly preoccupied with other matters.
I always knew that trying for the sub 3 was optimistic. Going into. Dublin for the 3:09 I was 9st 12lbs, going into London I was 10st 8lbs. I was carrying just a little too much weight. I need to adjust the pace of some of my training too in an effort to perfect those last few miles.
But then, this was my last marathon. And so will the next one be.
Sunday 19 April 2015
One week
I spent some time reviewing my entries from before the Dublin marathon 2013 where I ran sub 3:09.
It shows the benefit of writing these logs. While I had been under the impression that I have been training better than at that time, it turns out that it might not be the case.
This week I ran 41 miles, the same week during that cycle I had run 55. I was running 10 mile tempos almost once a week, and I haven't run any more than 9 for some weeks now, and it seems I was running them at 20 seconds faster rather than the 10 seconds faster that I am doing now.
The only consolation in my mind is that the base time is a bit faster this time around, by about 20 seconds.
This weeks runs :
Tuesday 9@7:35
Thursday 6@7:30
Friday 6@7:30
Saturday 6@7:25
Sunday 11@7:30+3@6:45 avg at the end.
Today's run went very well, and I suppose that is the effect of the taper. The last three were ok, with the last at 6:38. Going into London with the usual plan, A, B and C.
A = finish
B = under 3:30
C = New PB
C might be a bit ambitious having looked at my entries from before Dublin, and barring injuries A and B should be achievable. I will probably have a good indication of C at about 15 miles, hydration will be key. I intend to take small amounts of lucozade towards the higher miles, mixed with water it should be ok, it was for Dublin, no gels though!
Only one, maybe two short runs this week, at a relatively fast pace to keep a spring in the legs, and the work is done as they say.
It shows the benefit of writing these logs. While I had been under the impression that I have been training better than at that time, it turns out that it might not be the case.
This week I ran 41 miles, the same week during that cycle I had run 55. I was running 10 mile tempos almost once a week, and I haven't run any more than 9 for some weeks now, and it seems I was running them at 20 seconds faster rather than the 10 seconds faster that I am doing now.
The only consolation in my mind is that the base time is a bit faster this time around, by about 20 seconds.
This weeks runs :
Tuesday 9@7:35
Thursday 6@7:30
Friday 6@7:30
Saturday 6@7:25
Sunday 11@7:30+3@6:45 avg at the end.
Today's run went very well, and I suppose that is the effect of the taper. The last three were ok, with the last at 6:38. Going into London with the usual plan, A, B and C.
A = finish
B = under 3:30
C = New PB
C might be a bit ambitious having looked at my entries from before Dublin, and barring injuries A and B should be achievable. I will probably have a good indication of C at about 15 miles, hydration will be key. I intend to take small amounts of lucozade towards the higher miles, mixed with water it should be ok, it was for Dublin, no gels though!
Only one, maybe two short runs this week, at a relatively fast pace to keep a spring in the legs, and the work is done as they say.
Friday 17 April 2015
Taper taper
9 days to go to London and I had an enforced taper this week due work.
Last week I did 53 miles which was a taper of sorts, as I did those miles of 5 days instead of the usual 6.
I think I may have hit peak fitness a week or two early, as the previous week I did my long 20 mile run at 7.10 average and it felt pretty easy going, with miles 17,18 and 19 the fastest all under 7 minutes. It may have been a bit too fast however, as the few days after were really tough going. I read, afterwards of course, that a training run too fast can be very counter productive, as the body needs a lot more recovery and you expose yourself to injury. Thankfully I still have gone through the entire marathon training cycle with not so much a sniff of injury, although there are 9 days to go!
This week will see about 36 miles run over 4 days, and next week will be obviously less again as I prepare for Sunday.
The excitement is building, and I absolutely love being able to tell people that I am running the London marathon next week.
Sunday 22 March 2015
Better
After last weeks meeting with the wall, I was not particularly inspired with the thoughts of the remaining training.
Monday was an easy 6 miles, Tuesday was to be tempo run day. With the usual 1 mile warmup, I set off with 7 planned at 6:35. The going felt pretty good, so I changed the plan to make it 9 at tempo pace. Finishing easily, I would have kept going to 11 but I had to head home to go to work. The 9 were at 6:31 avg.
Wednesday was rest day which usually ties in well with a long day in the office at the wife's Pilates.
Thursday was a glorious day of sunshine, and with no work for the day, I was under no time pressure with 10 miles planned. I headed out with the 'easy' pace planned of 7:20. At about mile 8 I decided to extend the run a bit as the day was so nice and the pace felt so easy. I figured 12 might be nicer. At 11 miles, I had the option to head for home or keep going for a few more, so keep going I did, all the way to 18 miles. No water, no sports drink, ending the run on a 7:16 avg.
I was really pleased with this, it gave me a bit of confidence back. Obviously I am better off without the sports drink, up to a point I believe.
Friday was 6 easy, and Saturday was an unplanned rest day ( largely, but not confirmed, that I may have had been feeling some ill effects of one or two alcoholic beverages the night before ).
Again today was a beautiful day, and make miles while the sun smiles was again the order of the day.
I headed out for a long run planned, but at an easier pace. 7:30 was the target, the distance a bit uncertain,but hoping 20 miles might be achievable. I had put a drink of water at 6 miles, which would also be 12 miles on the lap, and at 14 miles a bottle with water and a drop off cordial.
The pace felt very nice early on, a gentle amble, which I knew would be torturous by 18 miles. I met a clubmate out at 9 miles who joined me for 6 which was really great. I had forgotten how nice and how much easier it is to have some company. When he left me at 15, I feared I would find the pace hard going, but thankfully it would never arrive. Mile 17 and 18 were amongst the fastest, probably due to the cordial effect. Finishing the 20 strongly with an average of 7:28, I felt I could have easily kept going to finish another 6, which would have been somewhere around a 3:15 marathon, although I do realise that actually running another 6 miles might tell a very different story!
5 weeks today, another 4 weeks of hard training ahead hopefully, the roller coaster continues.
Monday was an easy 6 miles, Tuesday was to be tempo run day. With the usual 1 mile warmup, I set off with 7 planned at 6:35. The going felt pretty good, so I changed the plan to make it 9 at tempo pace. Finishing easily, I would have kept going to 11 but I had to head home to go to work. The 9 were at 6:31 avg.
Wednesday was rest day which usually ties in well with a long day in the office at the wife's Pilates.
Thursday was a glorious day of sunshine, and with no work for the day, I was under no time pressure with 10 miles planned. I headed out with the 'easy' pace planned of 7:20. At about mile 8 I decided to extend the run a bit as the day was so nice and the pace felt so easy. I figured 12 might be nicer. At 11 miles, I had the option to head for home or keep going for a few more, so keep going I did, all the way to 18 miles. No water, no sports drink, ending the run on a 7:16 avg.
I was really pleased with this, it gave me a bit of confidence back. Obviously I am better off without the sports drink, up to a point I believe.
Friday was 6 easy, and Saturday was an unplanned rest day ( largely, but not confirmed, that I may have had been feeling some ill effects of one or two alcoholic beverages the night before ).
Again today was a beautiful day, and make miles while the sun smiles was again the order of the day.
I headed out for a long run planned, but at an easier pace. 7:30 was the target, the distance a bit uncertain,but hoping 20 miles might be achievable. I had put a drink of water at 6 miles, which would also be 12 miles on the lap, and at 14 miles a bottle with water and a drop off cordial.
The pace felt very nice early on, a gentle amble, which I knew would be torturous by 18 miles. I met a clubmate out at 9 miles who joined me for 6 which was really great. I had forgotten how nice and how much easier it is to have some company. When he left me at 15, I feared I would find the pace hard going, but thankfully it would never arrive. Mile 17 and 18 were amongst the fastest, probably due to the cordial effect. Finishing the 20 strongly with an average of 7:28, I felt I could have easily kept going to finish another 6, which would have been somewhere around a 3:15 marathon, although I do realise that actually running another 6 miles might tell a very different story!
5 weeks today, another 4 weeks of hard training ahead hopefully, the roller coaster continues.
Sunday 15 March 2015
A stupid place for a wall.
After the good run in Bohermeen, I had hoped to build on it.
Monday was a recovery day, heard somewhere that running an easy five miles usually works for a recovery run, so I did 6 on grass.
It worked well and I felt comfortable after with no soreness. Tuesday was rest day, Wednesday was 10 miles at what was to be an easy pace, and without paying attention to the watch averaged at exactly 7min miles. This was faster than expected, and if put it down to the legs still in faster mode from the Sunday run.
Work commitments meant I didn't get out for my planned 9 mile tempo, so I decided to bite the bullet and set out for 20 miles on Friday on what was a beautiful day. The plan was 7:25 miles, and the first 10 went very easy. I had positioned some drinks out on my route, water first, then some sports drink, with water towards the end. Owing to an enroute phonecall, i misplaced the sports drink bottle at 11 instead of 15 miles. The going got very tough after consuming the sports drink. I found it difficult to get a rhythm going, my breathing was slightly laboured and I felt the energy being sapped from me. At 16 miles I slammed into the wall and had to just stop and walk for a half mile. I got going again, did 1 mile at 8:10 and walked the last half mile home having cut the route short.
The 16 miles were exactly on pace. So was it the sports drink, or did I push too far too soon too hard after Bohermeen? Whatever it was, it has hit the confidence big time. Saturday was 6 easy, and today was 10 at 7:25 again, which felt decidedly slow and very easy to finish.
With not long left to London, it is a bit late to be establishing the formula for success! The next few weeks will be crucial. However it goes, I won't be pushing it for any PB's.
Monday was a recovery day, heard somewhere that running an easy five miles usually works for a recovery run, so I did 6 on grass.
It worked well and I felt comfortable after with no soreness. Tuesday was rest day, Wednesday was 10 miles at what was to be an easy pace, and without paying attention to the watch averaged at exactly 7min miles. This was faster than expected, and if put it down to the legs still in faster mode from the Sunday run.
Work commitments meant I didn't get out for my planned 9 mile tempo, so I decided to bite the bullet and set out for 20 miles on Friday on what was a beautiful day. The plan was 7:25 miles, and the first 10 went very easy. I had positioned some drinks out on my route, water first, then some sports drink, with water towards the end. Owing to an enroute phonecall, i misplaced the sports drink bottle at 11 instead of 15 miles. The going got very tough after consuming the sports drink. I found it difficult to get a rhythm going, my breathing was slightly laboured and I felt the energy being sapped from me. At 16 miles I slammed into the wall and had to just stop and walk for a half mile. I got going again, did 1 mile at 8:10 and walked the last half mile home having cut the route short.
The 16 miles were exactly on pace. So was it the sports drink, or did I push too far too soon too hard after Bohermeen? Whatever it was, it has hit the confidence big time. Saturday was 6 easy, and today was 10 at 7:25 again, which felt decidedly slow and very easy to finish.
With not long left to London, it is a bit late to be establishing the formula for success! The next few weeks will be crucial. However it goes, I won't be pushing it for any PB's.
Sunday 8 March 2015
Race Report
Training had again been slightly disjointed recently with a trip to the USA with work thrown in. I brought the gear and did a 10k at 5am on the treadmill while there, but I hate the treadmill. I tend to sweat buckets, and not getting anywhere is a tad frustrating. The effort always seems far harder on the treadmill too.
Mileage for last week was only 30, but I did get a quality session of 8 miles at race pace for the half marathon, with 11 miles for the session.
The weather forecast was pretty much ideal today, and it didn't disappoint. It was a bit breezy, but compared to the last few day, and what it was at Bohermeen last year, it was quite acceptable.
The whole family came with me today, as Navan is only 30 minutes from the house.
Over 1000 participants ran today, and it was busy. I did only a relatively small warm up of 10 minutes easy enough, and got a place pretty close to the start with some fellow club mates whom I hadn't really seen in quite some time due to the solitary nature of my training of late.
At the off, as anticipated, the pace was too fast. I had set the garmin at. 6:29 pace for a target 1:25, and the first mile was 6:05, and even then I was making a conscious effort to hold back. Mile two was a bit more honest at 6:23. People seemed to find their place, and one thing I noted after the finish was how little passing was done. Only one or two passed me for the entire race and the same for me. That was a good indication that the people around me at least, paced it well.
At 4 miles a runner came along side and asked what my target was. His PB had been 1:29, so he said he would tag along with me. From there, all the miles were pretty accurate at about 6:25 pace, and the going felt good. I was running well within myself, holding back at times when the wind was on my back to conserve energy. In my mind the test would come from 10 miles, as that had been the longest tempo I had done. 10 came, and I still felt good, the temptation was to push the pace, but the last 3 were crucial, with the last almost two up a pretty long drag right into the wind.
As we turned into the wind, my fellow runner who had been with me all along decided to push on and I let him go. In my mind, with the hardest 1.5 miles left, I didn't want to screw it up now. I felt the effort really increase as I pushed into the wind, but I overtook 2 runners who had been ahead of me all race. The pace dropped to 6:35, but i had enough time banked I felt, to tolerate it. As I came around the final turn I could see the clock at 1:24 something ( no glasses on) and I quickly realised it might not make it. I pushed it out for a sprint finish, but ended up with 1:25:03 at the end.
I was pretty happy with this, the important thing for me on this race was to see where I was, and to pace it right. I probably should have programmed the garmin at 6:25 as it read 13.22 distance and I should have allowed for that.
Overall a good race, our club came fourth, and my club mates had some fantastic times. It gives me a good barometer for London. The year I ran 3:09, my half marathon time was 1:26 and a bit, so I am least there I hope.
The mileage will increase substantially from this week with only 7 weeks to go.
Mileage for last week was only 30, but I did get a quality session of 8 miles at race pace for the half marathon, with 11 miles for the session.
The weather forecast was pretty much ideal today, and it didn't disappoint. It was a bit breezy, but compared to the last few day, and what it was at Bohermeen last year, it was quite acceptable.
The whole family came with me today, as Navan is only 30 minutes from the house.
Over 1000 participants ran today, and it was busy. I did only a relatively small warm up of 10 minutes easy enough, and got a place pretty close to the start with some fellow club mates whom I hadn't really seen in quite some time due to the solitary nature of my training of late.
At the off, as anticipated, the pace was too fast. I had set the garmin at. 6:29 pace for a target 1:25, and the first mile was 6:05, and even then I was making a conscious effort to hold back. Mile two was a bit more honest at 6:23. People seemed to find their place, and one thing I noted after the finish was how little passing was done. Only one or two passed me for the entire race and the same for me. That was a good indication that the people around me at least, paced it well.
At 4 miles a runner came along side and asked what my target was. His PB had been 1:29, so he said he would tag along with me. From there, all the miles were pretty accurate at about 6:25 pace, and the going felt good. I was running well within myself, holding back at times when the wind was on my back to conserve energy. In my mind the test would come from 10 miles, as that had been the longest tempo I had done. 10 came, and I still felt good, the temptation was to push the pace, but the last 3 were crucial, with the last almost two up a pretty long drag right into the wind.
As we turned into the wind, my fellow runner who had been with me all along decided to push on and I let him go. In my mind, with the hardest 1.5 miles left, I didn't want to screw it up now. I felt the effort really increase as I pushed into the wind, but I overtook 2 runners who had been ahead of me all race. The pace dropped to 6:35, but i had enough time banked I felt, to tolerate it. As I came around the final turn I could see the clock at 1:24 something ( no glasses on) and I quickly realised it might not make it. I pushed it out for a sprint finish, but ended up with 1:25:03 at the end.
I was pretty happy with this, the important thing for me on this race was to see where I was, and to pace it right. I probably should have programmed the garmin at 6:25 as it read 13.22 distance and I should have allowed for that.
Overall a good race, our club came fourth, and my club mates had some fantastic times. It gives me a good barometer for London. The year I ran 3:09, my half marathon time was 1:26 and a bit, so I am least there I hope.
The mileage will increase substantially from this week with only 7 weeks to go.
Saturday 21 February 2015
London training
The last two weeks training have been pretty positive.
Last week was over 60 miles, but the two key runs went very well. On Thursday I went out to do an 8 mile tempo. One mile warmup then 8 at 6.35. I hadn't run for the two days previous and it felt like a mini taper. The weather has been very good for running lately, not too cold or windy. The first few tempo miles went well, but I always seem to start to struggle around the 5 mile point. I pushed through and was at mile 7 very comfortably, with all miles faster slightly than target so I pushed on to 9 miles with an average 6:33 pace. One mile cool down, and I was quite pleased. The next day I felt pretty good too.
The long run was to be 16 miles and I was not looking forward to it. I have been running up to 13 or 14 pretty Consistently, but the push through those last few miles always was going to be a challenge.
The target was 7:30 pace, and the first 8 miles were easy and uneventful, probably due to the fact that my 'short' run is now a 9 mile lap.
I had a small bottle of barley cordial mixed with water strategically placed at 11 miles. It took about two miles to kick in, but when it did it was very noticeable. The legs felt refreshed and I attacked each mile, having to pull myself back at times. I couldn't believe when I hit 16 and kept going towards home pushing out a total of 17.5 miles at 7:28 pace. More importantly I felt I could have easily kept going, but not if there were any more hills!
The key was the drink. All my runs up to 14 miles are done with no drink intake at all. I work on the 90 minute glycogen assumption. If I can train my body up to that point with no drinks, then on marathon day, taking in refreshments from early on should be a massive bonus to the stamina. I learned from Dublin 2013 that I cannot take gels, so I have to rely on water and sports drinks which served me very well. Gary O'Hanlon's advice on that occasion was to drink from the very first station and I intend to follow that again.
Yesterday was tempo run day again. I had done 10k the day before so the legs didn't feel quite so fresh heading out. After the mile warmup I set off again at the 6:35 pace. It didn't feel quite so easy this time, and from 6 miles the legs felt distinctly heavy and tired. It was much more of a struggle, but I pushed on for 10 miles at 6:33 again, with one mile cooldown gave me 12 for the session.
Bohermeen half is on 8th March, not sure if I will do it yet, but I would like to test myself in a race scenario, I have purposefully stayed away from races and will largely continue to do so until the marathon itself. I find that trying to run races, whether tapering or recovering, while focused on something else can interrupt and dilute the training for the main event.
A small reduction is planned this week and next, with 8 weeks to go, I am happy with where my training is so far.
Last week was over 60 miles, but the two key runs went very well. On Thursday I went out to do an 8 mile tempo. One mile warmup then 8 at 6.35. I hadn't run for the two days previous and it felt like a mini taper. The weather has been very good for running lately, not too cold or windy. The first few tempo miles went well, but I always seem to start to struggle around the 5 mile point. I pushed through and was at mile 7 very comfortably, with all miles faster slightly than target so I pushed on to 9 miles with an average 6:33 pace. One mile cool down, and I was quite pleased. The next day I felt pretty good too.
The long run was to be 16 miles and I was not looking forward to it. I have been running up to 13 or 14 pretty Consistently, but the push through those last few miles always was going to be a challenge.
The target was 7:30 pace, and the first 8 miles were easy and uneventful, probably due to the fact that my 'short' run is now a 9 mile lap.
I had a small bottle of barley cordial mixed with water strategically placed at 11 miles. It took about two miles to kick in, but when it did it was very noticeable. The legs felt refreshed and I attacked each mile, having to pull myself back at times. I couldn't believe when I hit 16 and kept going towards home pushing out a total of 17.5 miles at 7:28 pace. More importantly I felt I could have easily kept going, but not if there were any more hills!
The key was the drink. All my runs up to 14 miles are done with no drink intake at all. I work on the 90 minute glycogen assumption. If I can train my body up to that point with no drinks, then on marathon day, taking in refreshments from early on should be a massive bonus to the stamina. I learned from Dublin 2013 that I cannot take gels, so I have to rely on water and sports drinks which served me very well. Gary O'Hanlon's advice on that occasion was to drink from the very first station and I intend to follow that again.
Yesterday was tempo run day again. I had done 10k the day before so the legs didn't feel quite so fresh heading out. After the mile warmup I set off again at the 6:35 pace. It didn't feel quite so easy this time, and from 6 miles the legs felt distinctly heavy and tired. It was much more of a struggle, but I pushed on for 10 miles at 6:33 again, with one mile cooldown gave me 12 for the session.
Bohermeen half is on 8th March, not sure if I will do it yet, but I would like to test myself in a race scenario, I have purposefully stayed away from races and will largely continue to do so until the marathon itself. I find that trying to run races, whether tapering or recovering, while focused on something else can interrupt and dilute the training for the main event.
A small reduction is planned this week and next, with 8 weeks to go, I am happy with where my training is so far.
Sunday 18 January 2015
Jogging on the spot
I fell short of my target mileage this week at only 36, mostly because I didn't get my long run in today. I was scheduled to get 14 in, but time constraints ended up me just doing a quick 6. The plan is for the long run tomorrow.
Wednesday was interesting. It was the day storm Rachel arrived, and it was bright out so I figured I would head out. An easy 9 miles was on the cards. The first few went well with the wind on my back, but mile 7 was directly into wind. Jogging on the spot comes to mind, great for the ab's but not great for the time, or face!
Thursday I did some speed work. It was very difficult to get the legs turning over for the first two miles. I did one mile warmup, two one mile reps at 6.10, and then 3 sets of 800's at 6 minute pace with a mile to cool down. It was nice to get the legs turning over again, although at the end of the session I was fairly spent, and the effort was pretty tough.
The next challenge is to start cleaning up the diet again. When I was running well I was constantly at 10 stone exactly, and I am now up to 10stone 8 lbs. I am enjoying too many potatoes with dinner, the trick I find is to reduce the carbs and up the protein. That tends to make the carbs more effective when you up the dosage before a target race. Funnily enough, for me, one of the best pre-race foods is chips! I like that one.
I am also trying from the start of this training cycle to do some core work every day after my run. 40 press ups and the same sit ups, with some stretching.
Although the weather is cold at the moment, it is pretty good running weather. The main challenge is slippery patches on the road. The last thing I need is to go over on the ankle or something.
Wednesday was interesting. It was the day storm Rachel arrived, and it was bright out so I figured I would head out. An easy 9 miles was on the cards. The first few went well with the wind on my back, but mile 7 was directly into wind. Jogging on the spot comes to mind, great for the ab's but not great for the time, or face!
Thursday I did some speed work. It was very difficult to get the legs turning over for the first two miles. I did one mile warmup, two one mile reps at 6.10, and then 3 sets of 800's at 6 minute pace with a mile to cool down. It was nice to get the legs turning over again, although at the end of the session I was fairly spent, and the effort was pretty tough.
The next challenge is to start cleaning up the diet again. When I was running well I was constantly at 10 stone exactly, and I am now up to 10stone 8 lbs. I am enjoying too many potatoes with dinner, the trick I find is to reduce the carbs and up the protein. That tends to make the carbs more effective when you up the dosage before a target race. Funnily enough, for me, one of the best pre-race foods is chips! I like that one.
I am also trying from the start of this training cycle to do some core work every day after my run. 40 press ups and the same sit ups, with some stretching.
Although the weather is cold at the moment, it is pretty good running weather. The main challenge is slippery patches on the road. The last thing I need is to go over on the ankle or something.
Sunday 11 January 2015
Balance and PSB's
When I looked back on my blogs recently, it seems that 2013 was the year I went from, in my terms, zero to hero. I really put some work in, and came from a low base to all my PB's in the space of about eight months.
In 2014, work life was prioritised, and my training and racing stagnated, if not started going in reverse. Overnight, my time off was pretty much halved, which limited my training capability. I managed to retain a bit of short distance fitness, but my stamina had decreased substantially. It was harder to find the time to get the long runs in, and I had to give up speed training with Gary.
The speed training was probably the biggest factor, as it really motivated me, and being able to run in a group also pushed me.
2015 is going to be a more balanced year hopefully. I am looking forward to the London marathon, and training started this week. December wasn't a great month for milage, although I am looking at that as a break before the next ramp up of a training cycle. I have written up a training schedule for myself, based on the three corner stones of any preparation for a target race of a bit of a distance.
One day of speedwork, one tempo day, one long run day. Those three principles, combined with a gradual increase in milage should see me right for London. I have no target set yet for London, but at this point, I won't be pushing for a PB. I do have an ideal pace I would like to hope to feel comfortable at, and closer to the time I will finalise that.
This week for week one of proper marathon training went well, getting the three core runs done. The long run wasn't particularly long at 11 miles. I didn't really get it right either. With the Bohermeen half marathon at the beginning of March, after 3 miles I thought it might be interesting to see how I got on over 13 miles, and pushed the pace a bit to hard, with mile 5 at 6.55. That may have been easy five or six months ago, but not now for me, and by mile 9 I decided to cut it short and head for home.
That evening, I started to have a bit of pain in my right hip, and put it down to the increase in mileage for the week.
When I headed out today, the first mile was a big struggle, so much so that th pain in my hip almost made me turn back. I decided to push on, and thankfully by mile 3 it had warmed up and worked itself out. Again I got a bit carried away towards the end, and mile 7 which was the last, was the fastest at 7 minutes.
PSB's are personal steps backwards. I am guessing that I may face into some of those in the very near future, but this year I hope to find the balance between work and life a bit easier.
In 2014, work life was prioritised, and my training and racing stagnated, if not started going in reverse. Overnight, my time off was pretty much halved, which limited my training capability. I managed to retain a bit of short distance fitness, but my stamina had decreased substantially. It was harder to find the time to get the long runs in, and I had to give up speed training with Gary.
The speed training was probably the biggest factor, as it really motivated me, and being able to run in a group also pushed me.
2015 is going to be a more balanced year hopefully. I am looking forward to the London marathon, and training started this week. December wasn't a great month for milage, although I am looking at that as a break before the next ramp up of a training cycle. I have written up a training schedule for myself, based on the three corner stones of any preparation for a target race of a bit of a distance.
One day of speedwork, one tempo day, one long run day. Those three principles, combined with a gradual increase in milage should see me right for London. I have no target set yet for London, but at this point, I won't be pushing for a PB. I do have an ideal pace I would like to hope to feel comfortable at, and closer to the time I will finalise that.
This week for week one of proper marathon training went well, getting the three core runs done. The long run wasn't particularly long at 11 miles. I didn't really get it right either. With the Bohermeen half marathon at the beginning of March, after 3 miles I thought it might be interesting to see how I got on over 13 miles, and pushed the pace a bit to hard, with mile 5 at 6.55. That may have been easy five or six months ago, but not now for me, and by mile 9 I decided to cut it short and head for home.
That evening, I started to have a bit of pain in my right hip, and put it down to the increase in mileage for the week.
When I headed out today, the first mile was a big struggle, so much so that th pain in my hip almost made me turn back. I decided to push on, and thankfully by mile 3 it had warmed up and worked itself out. Again I got a bit carried away towards the end, and mile 7 which was the last, was the fastest at 7 minutes.
PSB's are personal steps backwards. I am guessing that I may face into some of those in the very near future, but this year I hope to find the balance between work and life a bit easier.
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