While December is officially my 'off running' month, obviously I am doing some running.
Not much admittedly, but up to last week it was between 20 and 30 miles per week.
Last week I only ran twice, a total of 10 miles. One of those days was my ritual of the Christmas Day run. The weather wasn't great, but perfectly acceptable.
The longest run was the week previously, where a little tempo experiment saw a mile warmup, 6 miles at 6:45 and a mile cool down. It went quite well, although around this time post marathon, I always wonder how I managed that sort of pace for almost 26 miles.
Overall, no hard running, but sustaining a standard which should allow me to ramp up fairly easily. 27 miles over the last 4 days, all easy pace runs while the weather has been nice. It's important to make miles while the sun shines!
Wednesday, 28 December 2016
Wednesday, 30 November 2016
On before Off
Currently, I am pretty much off. Off running.
I have been doing a bit, but not much. Last week was 32 miles, but that was over 5 days.
Before I reduced the mileage, I had a little attempt at a local 10k which I run each year, but which is normally during the summer. It was moved this year to two weeks after the Dublin marathon.
I went up, not expecting much of a performance.
A funny thing about the few speed sessions I have done over the last few weeks, the mile repeats are particularly fast, easy feel is 5:55, pushing it is 5:45., but it only lasts for the first three, then I am bushed.
Anyway, off I set on my 10k, seemingly unable to pace myself, or being stupid enough to believe these fast miles would carry me around. Sub 6 minutes for the first two, 6:15 and 6:25 respectively for the next two, and back to something resembling a steady pace for the last two, to finish in 39:00 flat on the chip time. 15th overall, and fourth in category, although to be fair, it doesn't attract the top runners. I was very pleased with that, two weeks to the day after a marathon.
Of course, I need to celebrate such achievements, and I have been doing so with food and drink.
Over the last few weeks since, I have been indulging my naturally ferocious appetite. More food and less miles will lead to the inevitable weight gain. But psychologically I think the break does me good. I see the next few weeks, until the new year, as my cheat 'month', where I will just eat what I want, have that glass of wine extra, and if it's raining, sit on the couch and enjoy the warmth and maybe some television. Others have taken up the cross country running, but not for me, this year anyway.
On a sad note, I had applied for Berlin marathon for next year on the basis that while I had said no marathons next year (but nobody really believed me), if I got it then it was some kind of karma telling me it was the right thing. But then as I waited for the results date, I got really hopeful, researching hotels and the course and everything. Now I didn't get it I am disappointed, but decision made for me.
I have been doing a bit, but not much. Last week was 32 miles, but that was over 5 days.
Before I reduced the mileage, I had a little attempt at a local 10k which I run each year, but which is normally during the summer. It was moved this year to two weeks after the Dublin marathon.
I went up, not expecting much of a performance.
A funny thing about the few speed sessions I have done over the last few weeks, the mile repeats are particularly fast, easy feel is 5:55, pushing it is 5:45., but it only lasts for the first three, then I am bushed.
Anyway, off I set on my 10k, seemingly unable to pace myself, or being stupid enough to believe these fast miles would carry me around. Sub 6 minutes for the first two, 6:15 and 6:25 respectively for the next two, and back to something resembling a steady pace for the last two, to finish in 39:00 flat on the chip time. 15th overall, and fourth in category, although to be fair, it doesn't attract the top runners. I was very pleased with that, two weeks to the day after a marathon.
Of course, I need to celebrate such achievements, and I have been doing so with food and drink.
Over the last few weeks since, I have been indulging my naturally ferocious appetite. More food and less miles will lead to the inevitable weight gain. But psychologically I think the break does me good. I see the next few weeks, until the new year, as my cheat 'month', where I will just eat what I want, have that glass of wine extra, and if it's raining, sit on the couch and enjoy the warmth and maybe some television. Others have taken up the cross country running, but not for me, this year anyway.
On a sad note, I had applied for Berlin marathon for next year on the basis that while I had said no marathons next year (but nobody really believed me), if I got it then it was some kind of karma telling me it was the right thing. But then as I waited for the results date, I got really hopeful, researching hotels and the course and everything. Now I didn't get it I am disappointed, but decision made for me.
Sunday, 6 November 2016
Recovery and Mince Pies
Usually I give it four days after a marathon before I attempt another run, and this time was no different.
Monday was the usual post marathon pain, upstairs not so bad, coming down a tad more difficult, the feeling of 'dehydration' after a few drinks Sunday night didn't help.
Tuesday was much better, and I was out and about as normal with just some tenderness at some points.
Wednesday back at work, and no discomfort whatsoever.
Thursday after work,mi was eager to get back out for a run. I know enough to know how the first run usually goes, slow easy pace, and for me usually no more than 5 miles. I went to the local track, and launched into some very easy laps. The pace was around 8 minutes, dropping to 7:30 as I warmed up.
While there was no discomfort, after 2 miles I started to sweat badly, and the legs got uncomfortably tired very quickly, so I finished at three miles, and was happy with that.
No running Friday, it's always best to ease into recovery.
Saturday was a beautiful day, so I headed out intending for 6 easy miles. I ended up doing 8.5 miles, pace varying from 8:15 to 7:25, but at no point was I watching it really, just running to feel.
Two of the miles were also on grass, which I find also very beneficial during recovery period.
Today was a beautiful day, but I resisted the urge to go out for a run. After over 8 yesterday, it would not have been wise to push it today. I think part of the reason I tend to avoid injury so well, is that I listen to my body, rest when I need to, and don't push things when I feel a niggle.
The other common trait after running a marathon, is wanting to run every marathon within the next 12 months. If I've done well, I'm out to try and capitalise on a good result, when I do badly, I look for the revenge race. I expect to do no racing until well into next year. While I will not stop running by any means, I will take an 'off season' between now and January as I always do. I am already tucking into the mince pies, Christmas cake, ice cream and chocolate biscuits, and I do not feel one bit guilty.
I hope that my fewer runs will retain a bit of quality, and I hope to do some strength work over the next few weeks too. Inevitably I will gain some junk pounds, but life is for living, and if I deprive my inner fat man all year, it makes the rest of the year all that much harder.
Monday was the usual post marathon pain, upstairs not so bad, coming down a tad more difficult, the feeling of 'dehydration' after a few drinks Sunday night didn't help.
Tuesday was much better, and I was out and about as normal with just some tenderness at some points.
Wednesday back at work, and no discomfort whatsoever.
Thursday after work,mi was eager to get back out for a run. I know enough to know how the first run usually goes, slow easy pace, and for me usually no more than 5 miles. I went to the local track, and launched into some very easy laps. The pace was around 8 minutes, dropping to 7:30 as I warmed up.
While there was no discomfort, after 2 miles I started to sweat badly, and the legs got uncomfortably tired very quickly, so I finished at three miles, and was happy with that.
No running Friday, it's always best to ease into recovery.
Saturday was a beautiful day, so I headed out intending for 6 easy miles. I ended up doing 8.5 miles, pace varying from 8:15 to 7:25, but at no point was I watching it really, just running to feel.
Two of the miles were also on grass, which I find also very beneficial during recovery period.
Today was a beautiful day, but I resisted the urge to go out for a run. After over 8 yesterday, it would not have been wise to push it today. I think part of the reason I tend to avoid injury so well, is that I listen to my body, rest when I need to, and don't push things when I feel a niggle.
The other common trait after running a marathon, is wanting to run every marathon within the next 12 months. If I've done well, I'm out to try and capitalise on a good result, when I do badly, I look for the revenge race. I expect to do no racing until well into next year. While I will not stop running by any means, I will take an 'off season' between now and January as I always do. I am already tucking into the mince pies, Christmas cake, ice cream and chocolate biscuits, and I do not feel one bit guilty.
I hope that my fewer runs will retain a bit of quality, and I hope to do some strength work over the next few weeks too. Inevitably I will gain some junk pounds, but life is for living, and if I deprive my inner fat man all year, it makes the rest of the year all that much harder.
Monday, 31 October 2016
Dublin Marathon Part Deux
ipads don't make great typewriters, so the saga continues!
Anyway, back to work I went. Mile 22, 7:00. I knew that shortly I would be coming across the marvellous Hacket support group, and mentally, that's where I knew I could draw my strength from.
On reaching that point, I was almost there, in my head anyway, and I knew that if I could reach that point strong, head held high, it was a straight run home.
And so it transpired, I met the fabulous support, and to be honest at that point, it almost brought me to tears. Whatever happened in the last last few miles, I could suck it up.
Mile 23, 7:00. Going through 30k, I was position 763.
Mile 24, 7:00, steady, steady, steady. This was tough, but do- able. I was passing runners at an extra ordinary rate, and this was giving me some extra strenght.
Mile 24, 6:47. Push it if you can, but not too much, those two mile might as well be 6 in a a marathon. The temptation was also to not take a drink, but I stuck to the rule, and took water even at the very last station, which was very welcome.
Mile 25, 6:50, still going strong, but at this point, the finish could not come soon enough. It always surprises me, that in the early stages, you can run a 7 minute mile, and it will pass quite quickly, but 20 miles later a 6:50 mile feels like an eternity!
Mile 26. The finish line is almost here,nut the job is not done, those pesky .2 of a mile still have to be conquered. The noise from the crowd is amazing, the shouts of my name from the sidelines from the few faces I recongise. I can see the finish, I can hear the crowd, I am in the olymics, I am winning the gold, and all the other emotions as you approach the finish gantry and the carpet, the deafening roars of encouragement that surely must be just for me! 6:48.
Over the line in 3:02:06 chip time. Arms stretched up in victory. I didn't care about the 2:07 seconds that on another day will be important to me, today I cared about finishing strong and ahead of my target, and. a new PB by 3:11 minutes.
At the finish, I met another club mate, an amazing lady who is one of the most talented runners in the country. She had left it all out there seeking the elusive sub3, and was suffering the effects, as many other runners did on the day. Thankfully she bounced back quickly, as she always does, and victory will be hers another day.
As I collected my tree shirt and medal, I became quite emotional, as I tend to do on these occasions. I have met many a grown man in tears, and I am not ashamed to say I had many a tear in my eye on this occasion.
This is where I get a bit deep, but the tears of joy were for a personal victory against the wall, for the health to be able to run, for the beautiful day we had, for the support from the crowd and club supports on the route, for the volunteers, for my family, and for life. Mostly, for life.
Gerry Duffy says it best, 'we get to'. Some people don't. So whether we have a good time, which is great, or we don't, we are there, we 'get to' be there.
And so as I said before this marathon, there will be no marathons for me next year.
Although, I did qualify for Boston again, and me and Boston have some unfinished business. And registration for Dublin 2017 opens next week. Just sayin.
Anyway, back to work I went. Mile 22, 7:00. I knew that shortly I would be coming across the marvellous Hacket support group, and mentally, that's where I knew I could draw my strength from.
On reaching that point, I was almost there, in my head anyway, and I knew that if I could reach that point strong, head held high, it was a straight run home.
And so it transpired, I met the fabulous support, and to be honest at that point, it almost brought me to tears. Whatever happened in the last last few miles, I could suck it up.
Mile 23, 7:00. Going through 30k, I was position 763.
Mile 24, 7:00, steady, steady, steady. This was tough, but do- able. I was passing runners at an extra ordinary rate, and this was giving me some extra strenght.
Mile 24, 6:47. Push it if you can, but not too much, those two mile might as well be 6 in a a marathon. The temptation was also to not take a drink, but I stuck to the rule, and took water even at the very last station, which was very welcome.
Mile 25, 6:50, still going strong, but at this point, the finish could not come soon enough. It always surprises me, that in the early stages, you can run a 7 minute mile, and it will pass quite quickly, but 20 miles later a 6:50 mile feels like an eternity!
Mile 26. The finish line is almost here,nut the job is not done, those pesky .2 of a mile still have to be conquered. The noise from the crowd is amazing, the shouts of my name from the sidelines from the few faces I recongise. I can see the finish, I can hear the crowd, I am in the olymics, I am winning the gold, and all the other emotions as you approach the finish gantry and the carpet, the deafening roars of encouragement that surely must be just for me! 6:48.
Over the line in 3:02:06 chip time. Arms stretched up in victory. I didn't care about the 2:07 seconds that on another day will be important to me, today I cared about finishing strong and ahead of my target, and. a new PB by 3:11 minutes.
At the finish, I met another club mate, an amazing lady who is one of the most talented runners in the country. She had left it all out there seeking the elusive sub3, and was suffering the effects, as many other runners did on the day. Thankfully she bounced back quickly, as she always does, and victory will be hers another day.
As I collected my tree shirt and medal, I became quite emotional, as I tend to do on these occasions. I have met many a grown man in tears, and I am not ashamed to say I had many a tear in my eye on this occasion.
This is where I get a bit deep, but the tears of joy were for a personal victory against the wall, for the health to be able to run, for the beautiful day we had, for the support from the crowd and club supports on the route, for the volunteers, for my family, and for life. Mostly, for life.
Gerry Duffy says it best, 'we get to'. Some people don't. So whether we have a good time, which is great, or we don't, we are there, we 'get to' be there.
And so as I said before this marathon, there will be no marathons for me next year.
Although, I did qualify for Boston again, and me and Boston have some unfinished business. And registration for Dublin 2017 opens next week. Just sayin.
Dublin Marathon 2016
What a difference a day makes as the song goes, in this case, what a difference a year makes.
As someone remarked, if carslberg did weather for a marathon, then Sunday's weather on the day of the Dublin city marathon was it.
Since I didn't hit my target in the half marathon in the park, I was going into this race with very little in the way of expectations. My last two marathons, both Boston earlier this year, and Dublin last year, had from my point of view, been disasters, hitting the wall on both occasions. While running a 3:28 and 3:19 respectively, I had started both events with better times in mind.
So this year for Dublin, I had decided early there would be no sub 3 attempt for me. However, I was still aiming for sub 3:10, so hard work was still required, and all training was targeted and paced around a sub3 goal.
A huge improvement this year, was the decision to hold the event on the Sunday instead of the bank holiday Monday, and with the clocks going back on Saturday night, even the nervous participants had the chance to get an extra bit of sleep.
I normally don't have an issue with sleep, but this year due to the hour change, I was dreading getting the alarm wrong, and I woke about 5 times checking the time. That, combined with two toilet stops during the night due to over-hydrating, gave me a less than perfect nights sleep, but that was ok.
The bus was for 7 o'clock pretty much right outside my house. We all met, 30 or so participants, in beautiful morning crisp air. Driving in on the bus, I thought of the mix of experience on board, and it reminded me somewhat of a troop carrier full of soldiers destined for a far off war zone somewhere.
You had the new recruits, going to the battle field for the first time, excited and nervous of what was to lie ahead, the not knowing of what the experience of running 26 miles would be like, and not sure if their training would carry them to their target.
There were the veterans, who bore all the scars of previous battles, and failures, who knew what to expect. And though they knew the pain of the fight, they relished it, and had their own personal wars to fight.
And lastly, you had the lucky ones, nothing to prove, nothing to lose. Go, enjoy, and maybe come back, maybe not. They were the ones I envied, where I should have been after my second marathon, but most certainly was not as I approached number 9.
Surprisingly, even though there was a record entry for this year of over 19,000, with an estimated 16500 or so actually running, the bag drop and route to the start went very smoothly, maybe even more so than other years. I think the wave starts definitely helped with this.
Myself and Brian made our way to the start line together. Having discussed tactics previously, and having set my mind at a 7:05 pace, I was now again starting to have doubts. This was mainly due to the weather. No wind was the perfect opportunity to give the sub3 a shot. But to be honest, I was scared. Scared of falling apart at 20 miles, again, and scared of walking the last 6 miles, and scared of the disappointment that would inevitably bring. So I stuck with the plan, and lined up beside the 3:10 pacers with Brian.
The gun was off, and so were we. The chaos of a mass start, with an early sharp right turn, and runniners up the front way out of their depth, meant we had the usual Dublin slow start, with some of the mile nearly at walking pace.
Brian stuck with me for mile one, and we also picked up Eamon along the way. It was great for the three of us to chat for a while, with neither of the lads committing to a time, even as we were running the race! Our club is full of runners who would make great poker players!
Anyway, mile one 7:16, slow due to the congestion, but that was perfectly fine. A slow start is better than a too fast start. As things started to free out on mile two, I started to gather a bit of pace, conscious of having to recoup some time lost in mile one, 6:47. Ouch, a bit too fast too soon, keep it steady I thought to myself. Mile 3, 7:00, better, recouping the lost time now, get back on pace. I had lost the other two guys at this stage, although I was quite sure they were not too far behind.
First water station, take a drink. Very important, drink from the first, and every station, if if its just a sip.
Mile 4, 6:49, that scared me a bit, it felt very easy, but was quite a bit faster than planned,min hash to try to steady the ship. Mile 5, 6:53. Again, faster, but there were some downhills which I just allowed myself to free wheel without increasing the effort at all. Mile 6, 6:58. While I knew this was faster than planned. I was acutely aware of the fact I still had 20 miles left, and this is where many runners have come a cropper. Feeling good, the temptation is to push, but I had to resist!
Mile 7, 6;54, mile 8 6:44, a big downhill in the park here, and I was actually getting passed out by many runners. Interestingly, going through 10k, I was placed 941.
Mile 9, 6:48, mile 10,6:45. Now I was getting worried. I still felt very very comfortable, but was well ahead of my target pace. I had hoped the damage had not been done already!
Mile 11, 7:05, mile 12 6:55, mile 13 6:51. Going through the half marathon point in 1:31:36, position 909, although I had no way of knowing that then.
For me, there are two key points on a marathon course, half way, and 20 miles, at which to really evaluate how things were going. At this point, I was very comfortable, more than on any marathon I had ever done, so although I was faster than planned, it gave me some comfort.
I was actually able to enjoy the fantastic support from the crowds, and the only thing than anyone needs to be careful of, is that you don't get too much of a lift, and start upping the pace. The adrenaline rush can really do that to me anyway.
Mile 14, 6:59, 15, 6:53, 16 6:52, 17, 6:50, 18, 6:54. Along all these miles, I rarely glanced at the watch, and then only when the mile beep sounded and it gave me the split for the mile. They were all faster than planned, but at this stage it was too late. I felt comfortable, strong, and I was loving it! If I crash then I crash, but I believed it would not happen, and you really need to believe in yourself, so I did!
Mile 19, 6:47, mile 20 6:48, mile 216:51. I won't lie,Mathis is where the work started. I was stillmstrong, and I knew there would be no wall today, however, it was now down to business. Comfortable is not a word I would use at this point, but focuses and determined replaced it.
As someone remarked, if carslberg did weather for a marathon, then Sunday's weather on the day of the Dublin city marathon was it.
Since I didn't hit my target in the half marathon in the park, I was going into this race with very little in the way of expectations. My last two marathons, both Boston earlier this year, and Dublin last year, had from my point of view, been disasters, hitting the wall on both occasions. While running a 3:28 and 3:19 respectively, I had started both events with better times in mind.
So this year for Dublin, I had decided early there would be no sub 3 attempt for me. However, I was still aiming for sub 3:10, so hard work was still required, and all training was targeted and paced around a sub3 goal.
A huge improvement this year, was the decision to hold the event on the Sunday instead of the bank holiday Monday, and with the clocks going back on Saturday night, even the nervous participants had the chance to get an extra bit of sleep.
I normally don't have an issue with sleep, but this year due to the hour change, I was dreading getting the alarm wrong, and I woke about 5 times checking the time. That, combined with two toilet stops during the night due to over-hydrating, gave me a less than perfect nights sleep, but that was ok.
The bus was for 7 o'clock pretty much right outside my house. We all met, 30 or so participants, in beautiful morning crisp air. Driving in on the bus, I thought of the mix of experience on board, and it reminded me somewhat of a troop carrier full of soldiers destined for a far off war zone somewhere.
You had the new recruits, going to the battle field for the first time, excited and nervous of what was to lie ahead, the not knowing of what the experience of running 26 miles would be like, and not sure if their training would carry them to their target.
There were the veterans, who bore all the scars of previous battles, and failures, who knew what to expect. And though they knew the pain of the fight, they relished it, and had their own personal wars to fight.
And lastly, you had the lucky ones, nothing to prove, nothing to lose. Go, enjoy, and maybe come back, maybe not. They were the ones I envied, where I should have been after my second marathon, but most certainly was not as I approached number 9.
Surprisingly, even though there was a record entry for this year of over 19,000, with an estimated 16500 or so actually running, the bag drop and route to the start went very smoothly, maybe even more so than other years. I think the wave starts definitely helped with this.
Myself and Brian made our way to the start line together. Having discussed tactics previously, and having set my mind at a 7:05 pace, I was now again starting to have doubts. This was mainly due to the weather. No wind was the perfect opportunity to give the sub3 a shot. But to be honest, I was scared. Scared of falling apart at 20 miles, again, and scared of walking the last 6 miles, and scared of the disappointment that would inevitably bring. So I stuck with the plan, and lined up beside the 3:10 pacers with Brian.
The gun was off, and so were we. The chaos of a mass start, with an early sharp right turn, and runniners up the front way out of their depth, meant we had the usual Dublin slow start, with some of the mile nearly at walking pace.
Brian stuck with me for mile one, and we also picked up Eamon along the way. It was great for the three of us to chat for a while, with neither of the lads committing to a time, even as we were running the race! Our club is full of runners who would make great poker players!
Anyway, mile one 7:16, slow due to the congestion, but that was perfectly fine. A slow start is better than a too fast start. As things started to free out on mile two, I started to gather a bit of pace, conscious of having to recoup some time lost in mile one, 6:47. Ouch, a bit too fast too soon, keep it steady I thought to myself. Mile 3, 7:00, better, recouping the lost time now, get back on pace. I had lost the other two guys at this stage, although I was quite sure they were not too far behind.
First water station, take a drink. Very important, drink from the first, and every station, if if its just a sip.
Mile 4, 6:49, that scared me a bit, it felt very easy, but was quite a bit faster than planned,min hash to try to steady the ship. Mile 5, 6:53. Again, faster, but there were some downhills which I just allowed myself to free wheel without increasing the effort at all. Mile 6, 6:58. While I knew this was faster than planned. I was acutely aware of the fact I still had 20 miles left, and this is where many runners have come a cropper. Feeling good, the temptation is to push, but I had to resist!
Mile 7, 6;54, mile 8 6:44, a big downhill in the park here, and I was actually getting passed out by many runners. Interestingly, going through 10k, I was placed 941.
Mile 9, 6:48, mile 10,6:45. Now I was getting worried. I still felt very very comfortable, but was well ahead of my target pace. I had hoped the damage had not been done already!
Mile 11, 7:05, mile 12 6:55, mile 13 6:51. Going through the half marathon point in 1:31:36, position 909, although I had no way of knowing that then.
For me, there are two key points on a marathon course, half way, and 20 miles, at which to really evaluate how things were going. At this point, I was very comfortable, more than on any marathon I had ever done, so although I was faster than planned, it gave me some comfort.
I was actually able to enjoy the fantastic support from the crowds, and the only thing than anyone needs to be careful of, is that you don't get too much of a lift, and start upping the pace. The adrenaline rush can really do that to me anyway.
Mile 14, 6:59, 15, 6:53, 16 6:52, 17, 6:50, 18, 6:54. Along all these miles, I rarely glanced at the watch, and then only when the mile beep sounded and it gave me the split for the mile. They were all faster than planned, but at this stage it was too late. I felt comfortable, strong, and I was loving it! If I crash then I crash, but I believed it would not happen, and you really need to believe in yourself, so I did!
Mile 19, 6:47, mile 20 6:48, mile 216:51. I won't lie,Mathis is where the work started. I was stillmstrong, and I knew there would be no wall today, however, it was now down to business. Comfortable is not a word I would use at this point, but focuses and determined replaced it.
Wednesday, 28 September 2016
Park Half 2016
September has been a mixed bag when it comes to consistency.
Holidays in the first week, followed by a nasty cold, meant training was not on an even keel.
Before the holidays, I had felt things were going pretty well.
One thing that has been missing this season from my schedule, is the long tempo runs. I hadn't managed anything over 8 miles. I did do two back to backs last Monday, 6 miles at 6:25, and the next day 7 miles at the same pace. My theory was that they would be as good as a 10 mile run, but evidently, they were not.
After Tuesday, I didn't run Wednesday, Thursday or Friday. Not intentionally, I had planned runs for both Wednesday and Thursday, but life took over and The schedule went out the window. The darker evenings are not helping, the window of opportunity greatly reduced, or the risk of a belt of a car greatly increased!
Saturday was a dreadful day. Wind, and while the rain held off well enough for the morning, it started to come down hard just before the start of the half marathon. I had the start position better judged this time, just ahead of the 1:30 pacers. I was about 200 from the front, with a starting number of runners at 9000. At the off, the pace, as always, felt easy, and mile one was 6:16. Everyone was pretty static in the order, no great passing, and mile two was also exactly 6:16. I had set the watch to a 'conservative ' 6:30 pace, hoping for 6:25 average. A lot of the course was fairly sheltered, particularly in the early miles, however, it was quite hilly.
The first test came at four miles. I had the pace back more towards the 6:25, and maintaining well. At four miles however, after a gradual, but long climb, the legs started to feel a bit tired. This took me by surprise, as I hadn't expected this so early. I had to up the effort considerably to maintain the pace, and this worried me.
The next two miles were quite flat, and the effort eased somewhat. Mile 3, 6:29, mile 4 6:32, mile 5 6:28, mile 6, 6:28. All good so far,moment time banked, and a consistent pace. Mile 7, 6:30.
This is where I met some trouble. I wouldn't normally on a half marathon, but on this race I decided to take a gel at half way. Eating it, and washing it down broke my stride badly, and getting back to a nice flow took a lot of energy. Very quickly I developed a stitch. This had the potential to be bad, very bad. Nasty stitches have forced me to stop and walk before, even on 10k's. I slowed the pace slightly to try and regain my form and reduce the effort. Mile 8, 6:37. It seemed to work somewhat, and I went from nearly stopping, to a comfortable feeling again, although the next problem hit at pretty much the same time.
It was at this point evident that the lack of longer tempo than 8 miles was going to cause problems. My legs were getting very tired. I knew that it would only get worse, and hoped I would last the distance, albeit a bit slower. Mile 9, 6:33, mile 10 6:35. Pushing really hard at this point, it was slipping away gradually. I just needed to hang on, but I knew the dreaded hill was to come.
Mile 11, 6:37, mile 12, 6:36. Ok, not too bad, just keep going almost there! And then, the hill. As I started the climb, a realisation that I had absolutely nothing left in the legs, and the pace collapsed.
At the top, with about 800 meters to go, I just managed to keep a steady stride, no sprint.
I could see the clock, and unbelievably, it read 1:25:06 and counting. It was unbelievable, I had no glasses on, it was 1:26:06 and counting. Crossing the line for 1:26:20.
So not a great result, but what I deserved. I have a descent level of short distance fitness, but anything over 10 miles at pace will be a challenge.
Sunday was a rest day, and Monday I went out for some easy miles. They ended up being 15 easy miles in just over 2 hours. No gels etc, just a small water bottle which I sipped on. I was quite please with that one, with no soreness afterwards.
Not long left now, 21 planned this week will probably be the toughest training run.
Holidays in the first week, followed by a nasty cold, meant training was not on an even keel.
Before the holidays, I had felt things were going pretty well.
One thing that has been missing this season from my schedule, is the long tempo runs. I hadn't managed anything over 8 miles. I did do two back to backs last Monday, 6 miles at 6:25, and the next day 7 miles at the same pace. My theory was that they would be as good as a 10 mile run, but evidently, they were not.
After Tuesday, I didn't run Wednesday, Thursday or Friday. Not intentionally, I had planned runs for both Wednesday and Thursday, but life took over and The schedule went out the window. The darker evenings are not helping, the window of opportunity greatly reduced, or the risk of a belt of a car greatly increased!
Saturday was a dreadful day. Wind, and while the rain held off well enough for the morning, it started to come down hard just before the start of the half marathon. I had the start position better judged this time, just ahead of the 1:30 pacers. I was about 200 from the front, with a starting number of runners at 9000. At the off, the pace, as always, felt easy, and mile one was 6:16. Everyone was pretty static in the order, no great passing, and mile two was also exactly 6:16. I had set the watch to a 'conservative ' 6:30 pace, hoping for 6:25 average. A lot of the course was fairly sheltered, particularly in the early miles, however, it was quite hilly.
The first test came at four miles. I had the pace back more towards the 6:25, and maintaining well. At four miles however, after a gradual, but long climb, the legs started to feel a bit tired. This took me by surprise, as I hadn't expected this so early. I had to up the effort considerably to maintain the pace, and this worried me.
The next two miles were quite flat, and the effort eased somewhat. Mile 3, 6:29, mile 4 6:32, mile 5 6:28, mile 6, 6:28. All good so far,moment time banked, and a consistent pace. Mile 7, 6:30.
This is where I met some trouble. I wouldn't normally on a half marathon, but on this race I decided to take a gel at half way. Eating it, and washing it down broke my stride badly, and getting back to a nice flow took a lot of energy. Very quickly I developed a stitch. This had the potential to be bad, very bad. Nasty stitches have forced me to stop and walk before, even on 10k's. I slowed the pace slightly to try and regain my form and reduce the effort. Mile 8, 6:37. It seemed to work somewhat, and I went from nearly stopping, to a comfortable feeling again, although the next problem hit at pretty much the same time.
It was at this point evident that the lack of longer tempo than 8 miles was going to cause problems. My legs were getting very tired. I knew that it would only get worse, and hoped I would last the distance, albeit a bit slower. Mile 9, 6:33, mile 10 6:35. Pushing really hard at this point, it was slipping away gradually. I just needed to hang on, but I knew the dreaded hill was to come.
Mile 11, 6:37, mile 12, 6:36. Ok, not too bad, just keep going almost there! And then, the hill. As I started the climb, a realisation that I had absolutely nothing left in the legs, and the pace collapsed.
At the top, with about 800 meters to go, I just managed to keep a steady stride, no sprint.
I could see the clock, and unbelievably, it read 1:25:06 and counting. It was unbelievable, I had no glasses on, it was 1:26:06 and counting. Crossing the line for 1:26:20.
So not a great result, but what I deserved. I have a descent level of short distance fitness, but anything over 10 miles at pace will be a challenge.
Sunday was a rest day, and Monday I went out for some easy miles. They ended up being 15 easy miles in just over 2 hours. No gels etc, just a small water bottle which I sipped on. I was quite please with that one, with no soreness afterwards.
Not long left now, 21 planned this week will probably be the toughest training run.
Tuesday, 13 September 2016
Ocean Running
Last week we went on holidays. On a boat.
A bit more than a boat to be fair, it was the Disney Magic ship, a beautiful ship. As we were catching a late flight on Friday to Barcelona, I had hoped to get my long run in Friday morning, but hair appointments (not mine!) and getting ready meant time was limited, so I cut it short to 13 miles.
I didn't run Saturday, we spent the day getting settled in, and there was so much going on I couldn't leave the kids. Sunday was a full day sailing at sea, and I hit the gym. It is always packed on this day as you can't get off the ship, and funnily enough, it is the only day the gym is packed.
Anyway, I did 6 miles on the treadmill which was really tough going. The temperature was 28 Celsius and I don't think the gym is air conditioned. I have always hated running on treadmills, your stride is more restricted I feel than natural running. I did however avail of the excellent weights section, and enjoyed that.
Monday I did 7 miles, two warmup, then increasing to 6:50, 6:40, 6:30, 6:20, and a mile cool down, again with a weights session. Tuesday was 6 miles, although a bit more consistent around 6:50 pace.
A funny thing happened on Wednesday.I had made it a policy of not using the elevators, opting instead for stairs for that extra bit of exercise. As I was descending some stairs, I got a very sharp shooting pain in my left foot and I placed it down. The next few steps were fine, and then the pain again. It seemed to be transient so I was not too worried. I headed to the gym shortly after, and as soon as I had run just a few steps, the shooting pain returned, so much so, that I nearly came off the treadmill. I tried again, unsuccessfully, each time the pain getting sharper.
I had an idea that the sudden change from road to consistent treadmill mileage was not liked by my foot. There was however a backup plan. There was a running deck, and three miles and the more firm surface passed relatively trouble free. The foot however continued to give me problems for the next few days, so I decided to rest it entirely.
We got back on Saturday after an early flight, and I managed to get a sneaky 6 mile run in that evening. The first mile, my foot was sore, however, as the miles went on, the pain eased, so that by the last mile it was all but gone. As I ran on the hard road, I could almost feel my body realign its self with each footstep.
Sunday was long run, plan was 18 at 30 seconds slower than target marathon pace. The previous weeks had gone well at 7:20 target, always coming in around 7:15 average, however with the break in running I was doubting myself, so I set the watch to 7:30. The pace actually felt easy enough for most of the run, it was quite breezy, but nothing too drastic. I finished the 18 miles with a 7:19 average, and I was pretty happy about it, particularly as the previous evenings 6 miles had been only 16 hours earlier it meant I did 24 miles in less than 24 hours.
Monday was a rest day, and wouldn't you know it, I started to get a cold. It was inevitable really, my wife got sick towards the end of the cruise, and both kids followed suit.
I really didn't feel like running today, my throat felt like sandpaper and my head was really hurting, but I decided I would try an easy few miles anyway. The first mile all I wanted to do was turn back. I planned 9 miles, but decided to shorten the course to 6. Funnily, after the third mile, I started to feel much better, and had gotten into a nice stride, so I changed the plan again. I did 4 easy miles, and then a 6:50, 6:40, 6:30, and 6:20 mile. The 6:20 mile felt easier than the 6:50 mile for some reason. I did a further two easy mile to cool down for 10 in total. As soon as I got in the door, I started feeling pretty miserable again though, and even had to lie down for a while, with some disapproving looks from the wife and gentle questioning as whether I was sure it was a good idea!
With the Dublin half marathon less than two weeks away, i need to keep training sick or not. Already I can feel my fitness going down from where it was three weeks ago. But at least if I am ill now, it is unlikely I will be ill again before the actual marathon like last year.
A bit more than a boat to be fair, it was the Disney Magic ship, a beautiful ship. As we were catching a late flight on Friday to Barcelona, I had hoped to get my long run in Friday morning, but hair appointments (not mine!) and getting ready meant time was limited, so I cut it short to 13 miles.
I didn't run Saturday, we spent the day getting settled in, and there was so much going on I couldn't leave the kids. Sunday was a full day sailing at sea, and I hit the gym. It is always packed on this day as you can't get off the ship, and funnily enough, it is the only day the gym is packed.
Anyway, I did 6 miles on the treadmill which was really tough going. The temperature was 28 Celsius and I don't think the gym is air conditioned. I have always hated running on treadmills, your stride is more restricted I feel than natural running. I did however avail of the excellent weights section, and enjoyed that.
Monday I did 7 miles, two warmup, then increasing to 6:50, 6:40, 6:30, 6:20, and a mile cool down, again with a weights session. Tuesday was 6 miles, although a bit more consistent around 6:50 pace.
A funny thing happened on Wednesday.I had made it a policy of not using the elevators, opting instead for stairs for that extra bit of exercise. As I was descending some stairs, I got a very sharp shooting pain in my left foot and I placed it down. The next few steps were fine, and then the pain again. It seemed to be transient so I was not too worried. I headed to the gym shortly after, and as soon as I had run just a few steps, the shooting pain returned, so much so, that I nearly came off the treadmill. I tried again, unsuccessfully, each time the pain getting sharper.
I had an idea that the sudden change from road to consistent treadmill mileage was not liked by my foot. There was however a backup plan. There was a running deck, and three miles and the more firm surface passed relatively trouble free. The foot however continued to give me problems for the next few days, so I decided to rest it entirely.
We got back on Saturday after an early flight, and I managed to get a sneaky 6 mile run in that evening. The first mile, my foot was sore, however, as the miles went on, the pain eased, so that by the last mile it was all but gone. As I ran on the hard road, I could almost feel my body realign its self with each footstep.
Sunday was long run, plan was 18 at 30 seconds slower than target marathon pace. The previous weeks had gone well at 7:20 target, always coming in around 7:15 average, however with the break in running I was doubting myself, so I set the watch to 7:30. The pace actually felt easy enough for most of the run, it was quite breezy, but nothing too drastic. I finished the 18 miles with a 7:19 average, and I was pretty happy about it, particularly as the previous evenings 6 miles had been only 16 hours earlier it meant I did 24 miles in less than 24 hours.
Monday was a rest day, and wouldn't you know it, I started to get a cold. It was inevitable really, my wife got sick towards the end of the cruise, and both kids followed suit.
I really didn't feel like running today, my throat felt like sandpaper and my head was really hurting, but I decided I would try an easy few miles anyway. The first mile all I wanted to do was turn back. I planned 9 miles, but decided to shorten the course to 6. Funnily, after the third mile, I started to feel much better, and had gotten into a nice stride, so I changed the plan again. I did 4 easy miles, and then a 6:50, 6:40, 6:30, and 6:20 mile. The 6:20 mile felt easier than the 6:50 mile for some reason. I did a further two easy mile to cool down for 10 in total. As soon as I got in the door, I started feeling pretty miserable again though, and even had to lie down for a while, with some disapproving looks from the wife and gentle questioning as whether I was sure it was a good idea!
With the Dublin half marathon less than two weeks away, i need to keep training sick or not. Already I can feel my fitness going down from where it was three weeks ago. But at least if I am ill now, it is unlikely I will be ill again before the actual marathon like last year.
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