Slow Recovery

Not much to report except that my calf injury is taking longer than expected to heal. Last week was a very inactive week with a 2 mile treadmill walk/run on Friday in which I could still feel the tenderness in my left calf. I didn't even crosstrain on the bike as I just wanted to let the muscles rest. Despite the lack of activity I felt tired and lethargic all week.

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Looking back on my last 2 marathon builds I notice that my claves have given me trouble during the sharpening phase preventing me from doing any moderate/hard workouts in the weeks leading up to the marathon - looks like my training will have to change fundamentally if I want to change this pattern. Looks like i'll also have to give next Sunday's Glengariff to Bantry half marathon a miss, although it pains me to do so as the web site states that there is no refund of the €50 entry fee and I cannot even transfer entry to next year. It'll certainly make me think twice about signing up again.

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I went on another slow run over 3 miles this morning and could feel the pull in my calf from the off and although the feeling subsided somewhat as I warmed up I was very conscious of every footfall - no point in pushing as I'll only make it worse.

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Marathon peak Week #4 (Run 2 miles, Bike NIL, Swim 1,500m)

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Ups and Downs

Yesterday's long run with Eagle AC was certainly one of the hilliest I've ever run. Well if truth be told it wasn't very long, 15 miles in all with the last couple of miles at a slow hobble as I appear to have pulled a muscle in my left calf on the last hill. Initially I thought it was a cramp as a bit of stretching appeared to ease the pain and I was able to run very comfortably on the downhill section to mile 14. However I eventually slowed to a walk over the last flat mile and for the rest of the day I was limping as it was painful to walk. Now 24 hours later it is still tender so at least a few day of no running is called for (perhaps a week). Not what I want 6 week out from a marathon bit I don't have much choice. I wouldn't mind but this week I had cut back on the mileage as I was conscious of proper recovery before making the final 4 week assault of intensive training before the 2 week taper. Funnily enough it was this time last year that I was laid up with an IT band injury (21st April) and just as I was recovering from that my calves gave trouble (9th May), what can I say? I certainly looked after my IT band in the intervening year (strengthening my hip adductors/abductors) but I can't say I have been looking after my calves, other than simple post run stretching. There's a lesson there I think.

While yesterday's run was all ups and downs so was my week in that I managed to shave a few seconds off my 4 mile PB on Thursday evening at a road race in Castlemartyr (the first of the summer evening road races). Following on from last weeks 6 mile tempo run at 06:29 pace I though that it would be a good time for a tune up race to check my fitness. However a lot can happen in 6 days. Whereas on the previous Friday I had felt very strong during my tempo run the race on Thursday was a huge effort from shortly after the halfway mark. Still my pace was reasonably even throughout over what is a relatively flat course. Over the first two miles I was continuing to pass others with one guy passing me around the halfway mark. The guy was familiar to me, as on a couple of occasions in the past I would have overtaken him on the last mile. This time was different, I stayed with him for about half a mile and then he gradually pulled away. By mile 2.5 I was wishing it was a 5k, especially when I looked at the average3rd mile pace of 06:24 on the Garmin. However the downhill section to the 3 mile mark improved the pace. For the last mile I was slowly pulling in the guy in front of me. If truth be told I was using him to pace me to the finish as I was spent. When I was on his shoulder with about 600m to go he urged me to "go for it" and he dropped back a little. However I knew I had no kick left and as we approached the last corner with about 60m to go I could hear one of his supporters urging him on to "take me" after the bend as the finish was close. I upped the pace in anticipation but had nothing left when he powered past me putting a margin of 2 seconds on me by the time we crossed the line. My official time was 24:35 (Garmin gave me 24:33 for 4.03 miles) - average 06:09 pace. Adjusted splits were 06:07 06:11 06:12 06:05 I was hoping to attack my 5 mile PB next week but I think I'll have to leave it for another day. Next PB will be the marathon in June. Mon 13th Apr 8.63 miles in 1:13:39 (08:32 @ 151 HR) HR incorrect - I hope Tue 14th Apr 6.02 mile in 48:56 (08:08 pace @ No HRM) with 3 x 1000m in 03:34/33/33 (equivalent to 03:42/43 in lane 3 of previous weeks) Wed 15th Apr a.m. 13.54 in 01:44:17 (07:42 pace @ no HRM) p.m. 2.5 miles in 19:50 (07:56 pace - treadmill) Thur 16th Apr 10.06 miles with 4 miles in 24:35 (06:09 pace @ 167 HR/Max 181) Fri 17th Apr 5.2 miles in 44:56 (08:39 pace @ 115HR) Lowest recorded HR may be error Sat 18th Apr 15.07 miles in 02:05:49 (08:21 pace @ 132HR) walked last mile. Marathon Peak Week #3 (Run 61.4 miles, Bike Nil, Swim 3000m) - I decided against the bike this morning but it may form a bigger part of my training over the next few weeks. Finally best of luck to Thomas, Mike, Michael and Bill running in Boston tomorrow.

Weekly Update

My legs felt thrashed all day Friday after my 6 mile tempo run and I was a little reticent heading out on Saturday morning for my long run. I took an easy 8 minute plus pace to begin with and felt more comfortable as the run went on. However none of the 07:30 pacing of last weeks long run as I wasn't feeling as fresh. I also took a less hilly route, running into town, along the quays and back out via Sunday's Well. I did a loop of the regional park in order to get 20 miles in. A snooze on the couch in the afternoon while the kids played on the Wii next to me was sufficient to recharge the batteries. Today was a running rest day as I opted for the 2 wheels over a hilly loop to Crossbarry. Sat 11th Apr 20 miles in 02:37:15 (07:52 pace @ 129 HR) Marathon Peak Week #2 (Run 78.5 miles, Bike 32.8 miles, Swim 3000m)

Keep the Easy Days Easy....

...so that you can keep the hard days hard.

Most of my recovery runs have been at a steady 7:50 to 8:10 pace which fits in reasonably well with my "Easy (E Pace)" training pace prescribed in "Daniels' Running Formula". But recently I have slowed the pace of these easy "non-quality" runs, where the only objective is active recovery and getting miles into the legs. My two recovery runs this week (Monday and Thursday) were at 9:04 and 8:43 pace over 10 miles. However while the pace was easy they were far from comfortable as it was windy and wet on both occasions. Having escaped the rain over the last number of months I managed to get three wet runs in this week with Tuesday evening's speedwork limited to 3 wet and windy miles at 3 hour marathon pace with a 1 mile warm up/down either side -and I can't say the pace felt comfortable, even for 3 miles.

My 2 dry runs on the other hand went quite well with a 16.5 mile long run on Wednesday morning, which started off sluggish and felt better as the miles progressed. This morning's tempo run in glorious sunshine actually went better than expected. I had planned 2 x 3 miles @ HM (06:30 pace) with 0.5 mile recovery in between. Typically I have found it difficult to get down to 6:30 pace on these runs and if I do get near it, i can't maintain it for the duration. My 2 warmup miles felt sluggish which was not encouraging for what was to come but as I eased into the tempo pace I felt comfortable so much so that I thought of extending the first leg and cutting the second and ultimately decided to run the 6 miles straight with recovery at the end. In reality I should have re-adjusted my target pace to account for the longer duration. The one benefit was that it was a flat 6 miles (Ballincollig/Straight Road) which helped with maintaining the same intensity, although when I turned at the Kingsley Hotel after 3.5 miles I faced a slight headwind, which was more tough psychologically than physically. I thought the end of the last mile would never come as the fatigue intensified - my mantra over the last 400m was "keep the easy days easy so that you can keep the hard days HARD.....HARD............HARD". I maintained a relatively consistent pace which turned out slightly faster than last Sunday's 10k so all-in all a good hard session. My legs do feel achy now though (pleasantly so). Mile 1 - 06:35 (148HR) - 06:35 Mile 2 - 06:24 (155HR) - 12:59 Mile 3 - 06:26 (159HR) - 19:25 Mile 4 - 06:23 (163HR) - 25:48 Mile 5 - 06:34 (166HR) - 32:22 (only 19 seconds off my 5 mile PB - time to find a fast 5 miler) Mile 6 - 06:31 (168HR) - 38:53 (06:29 pace @ 160 HR) This has been a better week for sleeping as the kids are off school and I don't need to rise as early in the morning to get the runs in. Although some days I subconsciously compensated by staying up later. Have a good Easter and good luck to all those running the Kilnaboy 10 on Sunday (the final one in the Munster Series). I don't think I'll make it as Abina is working on Sunday and there is the small matter of an Easter Egg hunt to organise. I'll be missing out on 2 tee-shirts though. (although I'm not short on those - now if it was a free mug....that's a different story......) Mon 6th Apr a.m. 10.1 miles in 01:31:27 (09:04 pace @ 117 HR) p.m. 2.5 miles in 19:50 (07:56 pace - treadmill) Tue 7th Apr 5.27 miles in 37:37 (07:08 pace @ 159HR) with 3 miles in 06:50, 06:47 & 06:51. Wed 8th Apr a.m. 16.49 miles in 02:07:20 (07:43 pace @ 154 HR) HR all over the place, in the 160's for the first 5 miles but dropped into the 150's when I pushed on the uphills!!! p.m. 2.5 miles in 19:50 (07:56 pace - treadmill) Thur 9th Apr 10.16 miles in 01:28:31 (08:43 pace @ 120 HR) Fri 10th Apr 11.39 miles in 01:22:12 (7:13 pace @ 149 HR) with 6 miles @ 06:29 pace @ 160 HR)

UCC 10k - A Great Progression Run

Mile 1 - 07:03 (138 HR)

Mile 2 - 06:46 (152 HR)

Mile 3 - 06:38 (158 HR)

Mile 4 - 06:33 (160 HR)

Mile 5 - 06:15 (164 HR)

Mile 6 - 06:13 (168 HR)

M 6.22- 01:17 (05:47 pace @ 174 HR)

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10k in 40:45 (06:33 pace @ 156 HR)

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I got a call from my friend Puds yesterday asking was I running the UCC 10k this morning. Puds is getting back into running after a break (a few years back he ran 59:xx in Ballycotton finishing in the top 100 and got 2:57:xx for his second Marathon attempt.

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"About 7 minute pace would do me" he said. I knew he was underestimating a tad. However with me aiming for 6:30+ pace we agreed to run together and pull each other along. We picked up Ritchie (a friends of Puds) on the way in. He was giving it a go - "I have to do something about my smoking" he said.

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We placed ourselves well back in the pack at the start line. My warmup hadn't gone very well with my HR in the 150's for a very easy pace. I had decided there and then to ease my pace back towards 06:50 pace (3 hour marathon pace) as I didn't want to push and risk an injury after yesterdays 20 miler. The shuffle after the gun went off was reminiscent of a marathon start and it wasn't until we had run 500m that we began to get under 8 minute pace (I nearly forgot I was in a 10k race). After the first mile we began picking off runners in front, which lasted right up to the finish line - a great feeling. The end of mile 2 and the first half of mile 3 saw us climb the only hill on the course - we continued at a nice steady comfortable pace at just above 7 minute mile pace. Past the crest and a fast downhill section, Puds hung back a little but caught back up at the 3 mile mark. Still very comfortable as we picked up the pace towards the 6:40 mark. My legs felt great and if the pace was becoming hard it was still comfortable (I now know what the comfortably hard feeling is like). We continued to pick off runners in front - "Solid running Grellan, you're like a metronome" Puds said. I certainly felt like I was cruising (the difference between racing and running comfortably hard although only 20 or 30 seconds a mile is huge - no pain whatsoever).

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Shortly after the 4 mile mark Puds passed and said he was picking up the pace for a mile. I only found out after the race that this was my cue to hang on to his coattails and then lead him in over the last mile. However I let him go but maintained a 15 yard gap behind him. My pace had picked up to 06:15 at this stage and I was surprisingly comfortable. During the last mile Puds picked up the pace again and the gap between us lengthened but we both continued to pass others. I knew I had enough in my legs to pick up the pace a little if I had to, should someone come up on my shoulder. with the 6 mile mark in sight I passed under the 6 minute mile pace as I increased my leg turnover. While my running over the last mile felt tough it was still reasonably comfortable. Approaching the finish line I was surprised to see 40:xx on the clock and I still managed a quick sprint to overtake my last runner 10 yards from the line. I suppose when running with those who have averaged 06:30 pace for the race it should be quite easy to pass them and leave them behind when you are at sub-6 minute pace (unless they had held back also). Puds came in at 40:28, I think, so he put a few yards between us over the last mile.

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While 2:30 down on my PB I am satisfied with my run as it worked out the way I wanted. Sure, if I started nearer the front I could have had a good shot at getting under 40 minutes, but this race was never about the result, it was all about feeling good and strong while getting a tempo run in. Certainly pinning a number on my shirt makes tempo pace feel very comfortable.

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Ritchie came home in 48:xx and as we stretched by the car he recovered by lighting up.

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Sun 5th April

10.02 miles with 6.22 miles in 40:45 (06:33 pace @ 156 HR)

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I'm going to call this Marathon Peak Week # 1 (Run 77.9 miles, Bike NIL, Swim 3500m)

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"A 20 mile warmup followed by a 10k Race"...........

..........is one definition of a marathon - and since I am training for one I thought I might incorporate these two elements into this weekend's workouts. I completed my 20 mile warmup this morning and plan (legs permitting) to follow it with the UCC 10k tomorrow morning in lieu of my weekly tempo run (I took Friday off - didn't even get my planned bike ride in). Needless to say I won't be looking for a PB but a good solid run in the company of others at close to 6:30 pace (although I'd be hoping that the race number would be enough to pull me under the 40 minute barrier (06:24 pace).

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I started this morning's run by completing the hilly rural Maglin/Knockburden/Ballinora/Waterfall loop I did with the Eagles two weeks ago, except I started from home and joined the route at the 3 mile mark and left it again at mile 12.5. The sun was shining and I turned off the music to appreciate the rolling countryside (and to listen out for the numerous dogs we encountered last time out). As it turned out I didn't encounter one dog as all the farmyards I past were a hive of activity (milking machines humming, tractors idling, cows mooing) and the dogs were busy helping out - it was about 30 minutes later in the day compared to my last outing and my footfalls could not be heard above the morning cacophony.

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This time out the hills felt somehow easier and were over quicker (familiarity is everything) and by mile 7 I was cruising downhill towards Ballinora. I managed to get up quite a pace on the gradual descent and clocked a relatively fast 6:26 9th mile as I concentrated on relaxed running and let myself fall with the gradient keeping my feet under me and landing on my mid foot. By mile 12 I was down to 7:30 average pace for the run and pretty much maintained that pace to the end taking in the path alongside the Curraheen river between UCC Farm and the Straight Road (never ran it before - almost 3 miles in total, broken only by crossing the Model Farm Road at Rossbrook/Tennis Village - a bit of a suburban oasis). My legs are understandably achy this evening but they should be sufficiently recovered for tomorrow's "tempo race".

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My mid-week long run was another early morning effort in which I managed to cover 16 miles - this early run feels tough - it's one thing rising over 2 hours earlier than normal but to spend those 2 hours running is surely against the natural rhythm. The easy run on Thursday morning was certainly easy , which I am increasingly convinced is the way to prepare the body for the hard days.

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Have a good weekend and race well tomorrow where ever that may be.

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Wed 1st April

a.m. 16 miles in 2:03:21 (07:43 pace @ 134HR)

p.m. 2.5 miles in 19:50 (07:56 pace) Treadmill

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Thur 2nd April

8.58 miles in 1:14:17 (08:39 pace @ 123HR) - HR a bit all over the place as frosty morning affected monitor

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Sat 4th April

20.79 miles in 2:35:21 (07:28 pace @ 144HR)

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