Back To Basics

This week I ran 42 miles.

In general I was happy with the runs, but something has struck me about what I was doing this week.
I was running without a plan.

Monday was a six mile run, squeezed in because of work, and was 'just a run', not hard, not easy, and a bit hilly.
Tuesday was a bit more focused. Again six miles, but a tempo of sorts. A mile warmup, and a tempo / fartlek type of few miles in the middle. 6:39, 6:36, 6:35, 6:25, with a cool down mile to finish.
No run Wednesday.
Thursday, planned for 8 miles to try to make 20 for the week so far. As it was after work, it was dark, so I ran to the local college which has a dirt track. Again, two miles to warmup and then a tempo 'of sorts' / speed work. A mile at 6:30, an easy mile, 6:17, an easy mile, 6:10 and home to finish at just over 8.
No run Friday.
Saturday again looking for a tempo of sorts, but over some hilly terrain. Setting off on an easy mile, but up a big hill, the legs felt well. I was confident that they should be fresh enough as I hadn't run the day before. With a half marathon in March as my first target race, I needed to start upping the distance on the tempo's, so the plan was after the easy mile, run 8 at tempo pace of 6:50.
At the off of the tempo segment, as has been happening a lot recently, I ran the first mile fast, and it was mostly downhill, 6:35. Second mile, flatter terrain, 6:39. Next few miles were varied in terms of terrain, with some not too challenging up and downs, 6:36, 6:41, 6:39.
And then the problems began. The legs were ready to be finished. 6:51, and the last tempo mile, mile 7 a real struggle to push out 6:45. So, I only managed 7 tempo miles, and a 7:55 to finish the 9 mile session.
Sunday was a nice day, a lot milder than of late, and I enjoyed an easy 13 miles over 1:42. No pushing, just rolling at an easy pace with the terrain, but at times sweating quite hard, although I think I might have overdressed for the occasion.

So my issue is this. I have not been applying enough discipline to my runs, and just getting carried away in the early miles. Setting the watch to a pace, and not sticking to it, or randomly running 'fast miles' at times with no structure or sequence.
I need to get back to basics. An easy run is an easy run. A tempo is a tempo, set a target pace for a set number of miles, and stick to it. Speed work needs to be more focused.
Starting strong, getting carried away in the middle, and struggling to finish is learner stuff. I had hoped I was slightly past that stage.

So, more structure, more focus, less exuberance, more quality.
Back to basics.

Solid

I'm not big on New Years resolutions.

I think if you commit yourself to something which may be unreasonable, or 'just because' it's new year, then you place an unreasonable pressure on yourself. Of course the counter argument would be that you may be more resolute and determined because of such pressure.

Either way, I started into this year with no specific plan, and just an idea of what I might like to see happen. That plan will develop as the year progresses, and will depend on many different variables, such as health, training continuity and progression, work, and family life. For all those reasons, I have an idea, but nothing firm.

After Monday's 'lovely' run, I was really motivated. 

Of course, Tuesday's run, while good, was a lot tougher. I had planned on a tempo run, but I knew that I had tired legs before I set out, so again I elected for a 9 miler, hoping maybe for some faster miles if I was able. The first 5 were easy feel pace, and I pushed out mile 6 and 7 to 6:24 and 6:17 respectively, then eased back for the last two mile cool down.

I didn't run Wednesday, and Thursday evening was 8 miles. 3 mile easy warm up with some fellow club members, then 3x1 miles, 6:25, 6:05, 6:15, with two miles cool down.

No run Friday due to a 4:30 am start for work.

Saturday was Tuesday's planned tempo run. 1 mile warmup. I wasn't quite sure what pace to do the tempo miles, with 7 planned. I set the watch for 6:50 pace, knowing that I should be able for better, but being conservative. I tried not to look at the watch during the run, only run to feel, and see what the mile splits were when the watch beeped. 6:35, 6:39, 6:30, 6:32, 6:29, 6:25, 6:23. I was quite happy with that. The splits got faster, but the effort didn't feel any harder. The last mile was a bit of an exception, where it was very comfortable, but I was concious of the tiredness in the legs, and I did know that I was pushing the effort more than the rest. One mile cool down for 9 miles again.

Today was an entirely different proposition! One thing I haven't mentioned was the strength work I have been doing. Everyday, post run, or at some point if I haven't run, I will do 30 pushups, 30 sit-ups , 30 squats, and some curls with Dumbbells. I also bought an ab rolling wheel. While I can definitely see the physical effects beginning, I do think they are making the runs slightly more difficult on the legs. I set out today hoping for 13 easy miles, but it quickly became apparent that it was going to be a battle. My quads were stiff and sore, and I was working really hard to get any kind of rhythm going. Miles were averaging 8 - 8:30 pace, and i was really struggling. I did get easy after 4 miles, and funnily enough, easier again after 6 miles, but I cut the run short at just over 10 miles, and I was glad at that.

So just over 45 miles for the week, a good start. The important thing is that I feel I got some good benefit from the runs I did. I will likely start to introduce a bit of faster shorter sessions, some 400's and 800's and the like. We have been lucky with the weather so far which really helps. Next week is not looking so good!

Lovely

I went out for a run today, the first of the new year.

The weather was beautiful. Cool, crisp winter sunshine, no wind.

I ran 9 miles to feel of an easy pace, I felt like I was tearing along at 7:10 pace.

And it was lovely, great, and uplifting.

Hopefully the rest of the year continues like that, but I know it likely won't.

I know there will be plenty of 'tough runs' ahead, but for today, it was lovely!

Not much, but some.

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!

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.

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.

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.