A touch of speed

I had hoped to run the EMC 5k last night at a tempo pace just to see what sort of speed, if any, was in my legs ahead of next Sundays Tri. However I was on cooking duty at home and only managed to make the finish line to cheer on the runners coming in. The leader, the only finisher under 16 minutes, was well ahead of the chasing bunch.

I had to settle instead for a tempo run this morning. I planned on 2 fast miles but didn't know what sort of pace I could churn out as the last time I ran anything resembling a tempo run was on 13th May when I finished the last 5 miles of a 10 miler @ 6:52 pace - which I'm now convinced is responsible for re aggravating my calf injury leading to my DNF in Cork on 1st June.

So after my 2 mile warmup this morning I was at the head of the straight road (dead flat) ready for a 13 minute push (assuming i'd be close to 6:30 pace). I settled into a confortably hard pace and was surprised to see the pace hovering below 6:20 over the first 1/4 mile and I kept going expecting to see it drop towards 6:30 and beyond (It's easy to start a speed session hard - it's keeping the pace is the problem). But I was pleasantly surprised when I hit the end of the first mile at 06:20 and turned around to repeat the process. This was going to be the tough bit - had I the endurance to keep the pace for the return mile? - the effort certainly felt harder but I pushed on through the unfamiliar stress, periodically checking the distance on the Garmin to see how much pain was left - 06:22 - not a bad days work for my return to tempo pace although I was glad it was over and another mile would have been out of the question. Still, there's plenty of time to work on pushing out the distance on these type of runs and embracing the pain. The remainder of my running has been relatively easy with the exception of the twice weekly hill sprints. My weekly mileage reached the dizzying heights of 36 miles last week. After Sunday's Tri I'll write up a proper programme for Dublin.

The key workout on the Tri front included a reconnaissance of the Lough Ine bike route last Saturday morning where six of us in all (one brave guy on a hybrid bike - who did pretty well) headed out shortly after 8 in the morning on the 45 km route. The pace was on the steady/hard side, at least for me and on the steep hill out of Lough Ine (39 km in) I had to dismount just before the crest as I'd run out of steam. I'd managed to get up during the race last year (race day adrenaline may have had something to do with it). However Connie, the fastest guy on the day, had had the same problem when he cycled the route the week before and he had changed the back cassette on his bike to compensate. So this week I changed my 8 speed 12-21 cassette for a 12-24 cassette (numbers refer to the number of teeth on smallest to largest sprocket) which should make the steep hill climbing that bit easier. After all Puds, the guy who I got the bike from, was semi-professional and said that the cassette was a man's (racing) cassette.

That's it now, time to taper for Sunday.


29th June - 5th July (Run 36.8 miles, Bike 52.1 miles, Swim 4,500m)

Mon 6th July
7.04 miles in 58:37 (08:19 pace @ 136 HR) with 6 x 30 second hill sprints

Tue 7th July
25 mile cycle with Puds with some hill work and speed.

Thur 9th July
a.m. 6 miles in 44:34 (07:23 pace @ 144HR) with 2 miles in 12:42 (06:21 pace )
p.m. 2.1 miles in 16:15 following 800m swim in Inniscarra Lake

No Rush

While my left calf strain/injury is on the mend my running is still very much on the easy side, which i'm not too worried about (yet!) as my next marathon build will probably be for Dublin at the end of October and if push comes to shove a 12 week programme should do, provided I get a decent base in first.

I must say both my calves are as tight as a....caption competition time... both before, during and after most of my runs. With just under 31 miles last week and 26 the week before my running has seen better days. The only quality work has been 3 or 4 x 30 second hill sprints twice a week (injury prevention workout I believe). I have avoided the temptation to run local 3.1, 4, 5 and 6.2 mile races that appear to be on every other day as I fear my calves are on a knife edge and I don't want to push them over the wrong side.

With the lack of quality training I suspect my run time in the upcoming Lough Ine Tri will be longer than last year. However I hope to improve on my bike time a little (particularly as last year I spent about 6 minutes putting my saddle back on after it "came" off) and even perhaps shave a few seconds off my swim and transition times. I think a 2:45 target wouldn't be unrealistic (2:52:39 last year).

I have certainly been feeling lazy over the last few weeks opting to stay in bed more often than getting up to get a run in before work. I'm still managing to get 2 swims and bike rides in a week (although mechanical problems x 2 on the bike the week before last resulted in a very poor single digit weekly mileage). At least one swim a week is in open water in Inniscarra Lake, the longest of which I completed this evening, swimming about a mile from the car park to the yellow buoy near the pumphouse and back. I swam relatively easy for the first leg (25:51 - suspect that it is less than a mile) and harder for the return leg (28:37 - must have been zig-zagging all over the place) - total time 54:28. My left calf cramped up fully on the return leg when I stopped and treaded water to get my bearings. Thankfully a couple of on the spot flexibility exercises sorted it out and I was on my way.

Take it easy.


Mon 29th June
5.08 Miles in 38:59 (07:41 pace @ 139 HR) run in park after work

Tue 30th June
2.5 Miles in 19:49 (07:56 pace - Treadmill)

June Total (Run 77.2 miles, Bike 197.4 miles, Swim 14,250m)

Year to-date (Run 1,139 miles, Bike 621 miles, Swim 56.0km)

The only way is up

I had the last physio session on my calf yesterday and while there is still some tenderness following manipulation i'm good to go, provided I ramp back up (distance and pace) gradually. I have eased back over the last week starting with a short 2 mile j0g and increasing to a 5.5 mile run @ 07:45 pace on monday morning. As my next race (9.5k leg of the Lough Ine Challenge) is still 3 weeks away I have a bit of time to increase my running fitness.

A 2.5 mile test run on the treadmill yesterday shows how much my fitness has fallen away over the last few months (heart rates for various paces).

A few more of these tests over the coming weeks should show some gains.

With tri season started I have managed to get out on the bike a bit more and while I certainly haven't replaced my running time with cycling I have noticed some improvements over the last few weeks. My swim times in the pool seem to be improving also with my last 2 standard training sessions coming in under 29 minutes for 1500m for the first time this year - probably more to do with being more rested from lack of running than anything else.

17 miles under the belt so far this week. So far so good.

Casualty

I had my very first DNF today, although dropping out of a marathon after 3 miles probably doesn't even qualify for a DNF (If it was a shorter race with a proper warmup I probably would have not made the start line).

I lined up with Denis Looney of Eagle who was aiming for a sub 3:30. With my primary target as finishing without walking 3:30 (8 minute miles) sounded like a reasonable pace to start with. I tested my calf yesterday morning with a 10 mile warmup on the bike followed by a 2 mile run and apart from the heat everything appeared to work fine.

With clear blue skies and only sporadic shade throughout the course I knew the sun would be a major factor. However I could handle the sun through proper pacing and hydration, if my calf behaved.

Denis wanted to head out at 7:50 pace so that he would have a bit of a cushion built up for the second half. Our first mile around the Mall, Parnell Place and down the Quays was covered in about 7:38 which felt comfortable so we drove on. We maintained a similar pace as we headed out to Blackpool. I took my first (and only) gel at the 2 mile mark- still going strong. Just before the 3 mile mark I felt the pain coming on my calf and knew it was only a matter of time and sure enough shortly after the 3 mile water station I sent Denis on his way, wished him luck and slowed to a walk as the pain intensified - race over.

I must have walked (limped) another 3 miles as I first made my way to the half way mark (about a mile from town) and back to the finish to see the leaders come in.

The lead guy passed through halfway in about 1:11 with a 4 minute gap to the next guy. I met Joe Roche and Pat Murphy waiting to start the second half as part of relay teams - Pat ultimately came in with a sprint finish for the line in 2:59:58 with Joe not long after him. No sign of Puds until his first half runner came in and he appeared out of nowhere to take the baton (wrist band) for the second half - he covered his half in close enough to 1:30.

Conditions were hotter than expected and even at the halfway point there were a number of casualties. Denis came through a shade under 1:45 complaining about tripping on a gully - he was just about on target for 3:30 but without any cushion left and a tougher 13.1 miles to go I feared that 3:30 was not on (I left the finish area with 3:40 on the clock and still no sign of him)

Richard came through in 1:46 or 7 and stopped in front of me - he'd had enough - HR in the 170's and 10 minutes behind pace. We chatted for a while as I headed back to town and he for home.

Well done to those who ran today in such challenging heat.

So!...My marathon build came to nothing much - all the 5 am mid-week long runs - sprinting up hills before dawn in February - weekend sleep-ins till 7 am ahead of 20 milers - I sometimes think it's the training that keeps me going not the goal. Why else would I contemplate my next marathon build with such relish.

What next ...physio and no running over the next month with a switch to bike and swim for my first tri in 5 weeks time. At least I can concentrate on these disciplines without going crazy.

"Fingers Crossed"..........

................... were the last word the physio said to me this afternoon as I was leaving, which pretty much sums up my chances of completing the marathon on Monday. Although if it was just a matter of crossing my fingers I’d do nothing else for the weekend.

I have run 2.5 miles since my last post - a 0.5 mile test on the treadmill on Friday of last week and a further 2 miles in the park on Sunday. Both runs ended prematurely with the discomfort in my calf intensifying. I went to a physio first on Thursday of last week but all she could find was a tightness on the outside of my calf and along my IT band and apart from showing me a few stretching and strengthening exercises (which I had been doing) told be to “run away”. She was certainly correct with the tightness on the outside of my calf as this was evident any time I used the foam roller. What was frustrating was the fact that no amount of foam rolling hit the spot where I had been feeling the pain leading me to believe that the damage was not close to the surface.

I decided to seek out a new Physio following my less than successful attempts at running and finally got seen on Wednesday evening. Straight away he found the elusive tender spot once I had indicated where the pain had been. Following a bit of manipulation and ultrasound he took out an acupuncture needle but said he was using it for “dry needling” which is essentially inserting the needle into the damaged muscle (about 1” in my case) to provide an escape pathway for the particular enzyme that is causing the muscle to spasm. He explained that when the muscle is damaged it contracts in order to protect itself and therefore bloodflow to the area is reduced and healing is prolonged/prevented. While the needle was inserted (10 minutes) I felt a dull localised pain, which came in waves. I also felt localised soreness for a few hours after, which he said was to be expected. He told me to continue with mild stretching and strengthening exercises but nothing too strenuous.

While I have kept up with swimming and cycling I have not compensated for the lack of running time. My cycling endurance has improved a little over the last two weeks as I knocked 3 minutes off my best time for the 35-mile loop from Ballincollig, Coachford, Carrigadrohid to Macroom returning along the main road via Lissarda (19.4 MPH avg). Having said that a favourable wind can make all the difference.

I did a few open water swims to get used to the wet suit covering about 1 km in Inniscarra lake last Sunday and about 2.3km on my first visit to Sandycove yesterday evening including about 1.7km around the island.

Good luck to all those running on Monday, looks like the sun will shine.

Taper

I'm thinking of trying something radical for my marathon taper - little or no running! That's if I want to give myself the best chance of getting round the 26.2 mile course in two weeks time. By way of compensation I intend to keep the heart pumping a little faster by switching to the bike.

I intended completing my last long run today by repeating last weeks 20 mile progression. However 2 miles in the increasing tightness in my left calf was telling me otherwise and sure enough it got more painful as I continued and I pulled the plug shortly after 4.5 miles.

The dull pain was also present during my lunchtime run with Brendan on Friday increasing in intensity towards the end. The signs were already there.

The only run that went according to plan was a 10 mile progression on Wednesday morning with the first 5 @ 07:40 pace and the last 5 at 06:52 pace (slightly ahead of the 07:00 target). This could have been the run that caused the calf pain to flare up again though as I began to feel a bit of tenderness in it during the last mile.

Mon 11th May

5 miles in 41:35 (8:19 pace @ 126 HR) recovery run - uncomfortable run - some niggles.

Wed 13th May

10.51 miles in 1:17:08 (7:20 pace @ 148 HR) with 5/5 miles in 38:19/34:22 (7:40/6:52 pace)

Fri 15th May

5.67 miles in 44:56 (7:56 pace @ No Garmin) Time/Pace courtesy of Brendan.

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Sun 17th May

4.78 miles in 37:25 (07:50 pace @ 134HR)

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Marathon Peak Week #8 (Run 25.96 miles, Bike 34.8 miles, Swim 250m)

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Specificity

With only 3 weeks to go to Cork my priority is to get in as much running as I can at marathon pace, whatever that may be. Thomas suggested that I aim for beating last year’s time (03:17:05 – 07:31 pace) which is now my primary target. Before injury my plan was to go sub 3:10 ( 07:15 pace) with a target pace between 07:00 – 07:10 ( I don’t think I was ready for the assault on 3 hours). So as my calf regains strength over the next few weeks my training marathon pace is anything between 7:00 and 7:30 pace.

I got in 5 miles @ MP on Thursday's 6.8 mile run where the pace felt comfortable and my claf behaved. Friday’s run over 7.8 miles felt less comfortable with my calf more sensitive than usual to uneven surfaces and the pace remained above 8 minute throughout.

I decided to give the scheduled Eagle AC long run a miss on Saturday to give my legs an extra days rest and instead opted for a brick session heading out on the bike shortly after 8 for a 21 mile loop via Crossbarry and the Viaduct followed by a 5 mile run @ MP. While my legs felt good during the run my feet were wet and cold coming off the bike and it took a mile for them to thaw out.

I had agreed to run the 2nd half of the Cork marathon route with Puds at 0815 on Sunday morning (he is doing the half as part of a relay). My plan, legs permitting, was to run 20 miles with the first 10 @ MP+10% and the last 10 @ MP. Three weeks ago this would have been 07:40/50 down to 07:00/10. Today the plan was 08:00 down to sub-07:30. If it went well I would up the target for next week. A few drinks at a neighbour’s house last night was not the best preparation and I felt a tad groggy rising before 7 as I had agreed to run into town to get the easier miles in before meeting Puds. It took me a few miles to get into my stride and I had to concentrate to keep to the 8 minute pace. I took a gel at mile 7 and felt reasonably good when I met Puds at Albert Road just before mile 8. On we trotted out to Turners Cross, Ballypheane, upped the pace after mile 10, around the Lough, Glasheen, Wilton Road and out the Model Farm Road at a steady pace just under 07:30 miles. I took a 2nd gel at mile 13 which helped me keep the pace steady on the uphill mile to Nangles Nurseries. Down to Carrigrohane and onto the Straight Road where we got down towards 7 minute pace for mile 17. Past the Kingsley Hotel, just over 2 miles to go. I had to concentrate on my running to keep the pace under 07:30 over the last 2 miles as fatigue began to set in. Down the north Quays and we are greeted by Joe Roche of Eagle AC running in the opposite direction. “He’s doing the course backwards?” Puds offered. “He’s doing the half also” I said “probably practising his victory warm down when he take on the Murphy Boys next month”. Round the corner onto Patricks Street and past the finish line, mile 20 at last. A short warm down and we are back on Albert Road. Puds had a 750ml bottle of Robinsons with glucose and a pinch of salt for me which went down surprisingly well and while I was stiff after the run my legs are reasonably good now except for a blister on the big toe of my left foot – I never get blisters – it’s back to the Asics after these Nike’s are finished with.

A check on the Garmin showed I covered the first 10 miles in 01:19:43 (07:58 pace) and the 2nd 10 in 01:13:16 (07:20 pace) so on target for today – 20 miles in 02:32:59 (07:39 pace). I felt good that I completed the run to plan and that my legs are in reasonably good shape 12 hours later. However I was certainly tiring over the last 2 miles and my endurance is not where it was a month ago.

Thur 7th May
6.81 miles in 51:32 (07:34 pace @ 137HR) with 5 miles @ MP

Fri 8th May
7.8 miles in 01:04:46 (08:18 pace @ 129HR)

Sat 9th May
Bike 21.37 miles followed by 5.29 mile run in 38:39 (07:19 pace @ 144HR) 5.29 miles @ MP

Sun 10th May
20.59 miles in 02:38:23 (07:42 pace @ 141HR) - 10 miles @ 07:58 pace followed by 10 miles @ 07:20 pace & 0.59 mile cool down @ 09:10 pace.


Marathon Peak Week # 6 (Run 47.76, Bike 51.7 miles, Swim 1,500m)