Saturday 31 December 2011

Perseverance

When I returned to my car last Saturday morning with 7.5 of my 46 miles still remaining to be completed I was on my last legs - absolutely no energy left. The gel and half bottle of coke I had consumed 7.5 miles previously had given me a great boost but the effect had long worn off and I was now on empty, completely flat and simply ingesting more coke was not going the light the fire under my arse that was necessary to get me moving again. I needed to sit down, rest and see where I would go from there. I could always go home and complete the last 7.5 miles later in the day when I had recovered a bit. I knew deep down that this was unlikely to happen as once I hit home the rest of the day would be mapped out for me - I already had to pick up a set of cymbals to complete Safan's Christmas drum kit and a few last minute provisions in the English Market on the way home.
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After a few minutes rest I decided I would walk the last 7.5 miles if I had to and so I headed out from Pairc Ui Caoimhe along the old rail line on a 3.75 mile out and back struggle. After 100 yards I managed to break into a slow jog, which felt no worse than walking and on I went, counting down the miles to the turnaround where I walked for a minute or 2 and consumed the remainder of my coke before resuming my slow jog - averaging a pace between 9:00 and 9:30. After a while I forgot about the end-game and just concentrated on each step I was taking, living in the present moment - and isn't it all about the journey. Eventually I arrived back at the car, no worse than I had been 7.5 miles earlier, after learning a valuable lesson in the perseverance of the mind and body. Just when you think you can go no further just concentrate on the next step and you will be amazed at what you can achieve.
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2011 Review
I averaged 2,560 miles for the year in just over 341 hours giving an average pace of 8:00. The relatively high mileage ultra training for the first 6 months saw my average monthly pace rise to 8:39 in June for the Portumna 100k (my longest race to-date @ 9:16:28). Thereafter the mileage dropped off as quantity gave way to quality and my average monthly pace dropped to 7:24 by October - which explains my best race result of the year at the Dublin City Marathon.
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The year was turning out to be a year of ultra PB's (Connemara and Portumna) and Marathon pacing (Limerick, Cork, Dingle and Dublin) until I decided in July to get some speed back into my legs and train for the Charleville HM in September (1:22:32 PB) and the Cork to Cobh 15 miler (another PB in 1:35:32). At the last minute I decided to trust my good form and race the Dublin City Marathon at the end of October, chasing the holy grail of a sub 3-hour marathon and managing to scrape under the bar with a 2:59:19 PB, not too shabby for an M45 - no need to chase down those age-group PB's yet!
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As for 2012, well all I can say at this stage is here's to more PB's, new frontiers and Happy New Year!

Saturday 24 December 2011

46

2 x 23
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#1 - 0001hrs - 3:02:12 (7:55 pace)
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#2 - 0843hrs - 3:34:01 (9:18 pace)
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Shattered! I'm getting too old for this.
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Thursday 22 December 2011

Hibernation

My recovery from the Clonakilty marathon went very well with none of the usual aches and pains and no requirement to alter my gait walking downstairs. Having said that I have only run three times in the last 12 days, the first of which on the Tuesday following the marathon felt the best. My body has told me in no uncertain terms that it's time to rest. To be quite honest it's been winding down since Dublin and I was lucky to get in a good run in Clon.
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My weight has increased steadily over the last 8 weeks as my reduced running volume has freed up significant time to enable me get two more meals into my day - the two extra holes I had to punch in my belt in September are now redundant and won't see action for a long while.
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A friend told me last week that putting on weight would build up my immunity to infection, which would have been compromised when training for Dublin. Funnily enough I came down with a cold this week, my first infection of the year. I think myself that it's what I eat as opposed to how much I eat has a lot to do with staying infection and injury free. I certainly feel that switching to more unprocessed foods to get closer to my racing weight during the summer months had the added benefit of improving my recovery rate from hard workouts and increasing my immunity to infection. My calves, which gave me so much trouble in Connemara in April, responded well to the tempo training in August and September and for the first time in a Marathon did not limit my performance in Dublin.
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So...............where am I headed. Well with Christmas upon us there's not point in reversing my dietary trend. I have signed up for both the Dungarvan and Ballycotton 10 milers in January and March, but neither will be the focus of a specific training plan. Anyway Dungarvan's too soon and Ballycotton? no excuse there. I'm leaning towards heading back to Connemara in April for some unfinished business - to complete the 39.3 miles without my calves giving up the ghost before the hill out of Lenaun and in the process knock a decent chunk of time off my PB. I thought about concentrating on improving my PB's over the shorter distances but for some reason that doesn't seem to interest me as much. You'd think I'd have had enough of the long stuff as 2011 has been good to me on that score. You'd never know I might change my mind before the year's out.
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Wishing you all a peaceful and happy Christmas.
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Saturday 10 December 2011

Ideal

A cold sunny day greeted the 1,500+ participants of the Full, Half and Mini Marathons in Clonakilty this morning. The start was delayed due to the large number of runners who decided to register on the morning. There were a few clubmates running both the full and half.
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I travelled down with neighbour Ian, running his first half, six months into his running career and John D running the full on a training diet of 8 mile runs - to be fair he did say he ran a long run from Cork to Cobh at the start of October, no problem there so!
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Just before the start I met my Cousin, Liam, who had travelled from Dublin to run the full. He has already signed up for the Connemara Ultra next April (it must be in the genes, mothers side).

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The half started about 0.25 miles ahead of the full and mini and about 5 minutes earlier. Once the gun went I eased into a comfortable pace in the 7:30's, finding clubmate Rob (aiming for 3:10 - 3:15) within the first mile and Maura (aiming for 3:15 - 3:20) shortly after. My decision to run in a singlet was justified as the day began to warm a little - although I wore a disposable long sleeved top for the first 2 miles. The first 4 miles are relatively flat as we clicked off 7:30 pace and were joined by Liam, John D, Anne and Catriona (whom John D and I ran the full 26.2 with last year). Rob forged ahead before we hit the hills of Inchydoney. I was next to move ahead as we began to hit the back of the half marathon field. I passed the first timing mat at 5.5 miles in 41:46 (7:35 pace average - compared to the 7:30 average the Garmin gave me).

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The Garmin was not recording laps as the data bank was full, so my mile splits went unrecorded, except for the ones I remembered. Heading from Inchydoney, back on the flat road around the back bay, I continued my steady pace, making my way through the half marathon field. Heading inland again and now on a steady incline I pass mile 8 in 59:03 (7:23 pace overall, compared to 7:18 on the Garmin). Shortly afterwards I rejoin Rob as the full and half fields split and go on their separate ways. The marathon course suddenly became a lonely spot with 2 other runners choosing the right fork in the road that would eventually take us on a few gradual downhill miles to the picturesque village of Rathbarry, passing mile 10 in 1:13:24 (7:20 pace average). My plan was to hit 20 miles in 2:25 - so I was nearly a minute behind the 1:12:30 half way split. No big deal as my slower start was the reason for the deficit.

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Passing Castlefreake we both came on the shoulder of Thomas Sheehan, who joined us on our journey - Thomas was not necessarily happy to see me, as the last time we met was when I left him behind at Mile 16 in Dublin. Back on the coast now the three of us turned left at Owenahincha beach climbing again over the headland to the Long Strand and the halfway point, which we pass in 1:35:17 (7:16 overall pace) - just 17 seconds behind 3:10 pace and still feeling reasonably intact. I had a few scares earlier, when I got a pain in my right foot, which thankfully subsided as suddenly as it had come. I also felt a tightness in my right calf and then remembered that I had left the salt/endurolyte tablets Denis had given me back in the car - doh! Was I going to regret wearing my 1,500+ mile red racers with the soles compressed to half their thickness from nearly 2 years of pounding pavement.

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There are 2 runners ahead, but it takes us a mile to catch up as the road rises again towards Fishers Cross with the Galley Head Lighthouse off to the South. How is it that I never fully remember all the hills on this course. Still the legs feel pretty good but the HR does rise to keep the engine firing and delivering the additional energy needed for these climbs. Thomas begins to drop back at this stage and Rob and I are left with one of the guys we caught, as the road falls again towards the Red Strand - no time to stop and enjoy the view.

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Up ahead is the left turn as we head inland and the start of a gradual climb that will take us from sea level to the highest point in the course at about 110m. There is about 2 hours on the clock as we take the left turn and I tell Rob that we have about 20 minutes to the top of the climb (the benefit of running this section 3 times during August). The first section is relatively flat as we pass the 17 mile mark. As the road begins to rise Rob begins to fall behind - a little at first, but gradually his footfalls quieten and eventually can't be heard.

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I am on my own for the first time since mile 8 (and then I was surrounded by half marathon runners). There is a guy a few hundred yards ahead that I just make out through my myopic vision. He gradually comes back to me as we reach the highest point on the course and I recognised him from the single calf guard he wears on his right leg - none other than Seamus Murphy, who gets the odd mention in Thomas's blog. I tell him that this is the last hill on the course, bar 1 (incorrectly as it turns out - sorry Seamus) and that the last 4 miles are flat, which he is grateful to hear. I forge ahead as my legs have survived the climb pretty intact, albeit fatigued. I do my best to take advantage of the downhills by striding out but they're a little too steep.

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Mile 20 comes in 2:25:12 (7:16 pace average), 12 seconds behind where I wanted to be - good stuff, my 3:10 target is still looking good. Two guys ahead come back to me as we drop steeply down to the Beach at Duneen and take a left up another sharp climb as I pass one guy and the other pushes ahead - although at the next climb he stops and walks and resumes running after I pass. We are now dropping down towards Dunmore Hotel and the last 4 flat miles and there are 4 or 5 runners in groups ahead. I see clubmate Donnacha at the 22 mile water station, just after finishing the half in 1:29 (well done Donnacha) and cycling out to support Maura over the last 4 miles of the marathon - there's devotion for you ;). He even finds time to chase after me to give me a water bottle after I had missed picking one up - cheers Donnacha (to be fair the guy handing out bottles was offering "sports drink or water" and when I asked for water he found he was only holding sports drink and could only offer me a puzzled look as I passed by).

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Over the next half mile I pass the guys in front but hear a new footfall 4 or 5 yards behind me. My mind starts working overtime, playing tricks on me - Do I surge to pull away or slow down and let them pass? Could it be Rob? or is it one of the guys I just passed coming back at me? I do nothing and just keep ploughing along at a steady pace - maybe i'll eventually burn him off. He never comes on my shoulder but is not far behind as we turn right onto the first of 3 causeways that will take us back into Clon and the long awaited finish line.

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I start counting down the time using 3:10 as my notional finish time - 2:50, twenty minutes left. Past Mile 24 (2:52:57 - I think) - still ok for 3:10 but doubtful for my sub 3:08:58 (pre-Dublin PB). The footsteps behind have faded, I turn right onto causeway No.2 - 2 guys are ahead running noticeably slower than I am. Keeping the pace is becoming more difficult but still manageable. I pass the 2 guys in front and the road ahead is completely empty as I round Inchydoney and turn left onto the last causeway. I pass the 25 mile mark with 3:00:00 on the Garmin and follow the flat road around the shores of Clonakilty Bay. A sole spectator tells me i'm in 20th position. Only 5 minutes left, will I get under 3:09, I can hear the finish line MC in the distance, congratulating the first female finisher. Past the 26 mile mark and a half marathon walker - 3:07:xx - i'll make it under 3:09, up a short incline and the drop towards the finish line, I felt great, elated to have run my race to plan, delighted to be finished, no TV cameras this time to record a far stronger marathon finish than Dublin 6 weeks ago - turn left for the 10 foot run to the finish line, the clock turning to 3:09 the first time I see it. Stopping the Garmin it shows 3:08:47 - 11 sweet seconds below my 3:08:58 A-Target, tight...very tight......but sweet.

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Who was in hot on my heels, 5 seconds later? only Seamus Murphy who I had thought I had left behind at mile 20. He must have dug pretty deep to pull that off. Fantastic recovery.

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The official results give me 16th place in 3:09:02 Clock & 3:08:49 Chip.....even tighter again. (7:12 average pace). That'll do me, although I was still only 4th M45, with 3 M40 runners and the leading lady (3:07:24) also in front of me.

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Maura had a fantastic race getting second female spot in 3:16:40 and a 10 minutes PB, on a hilly course!!! Fantastic result Maura well done. Rob was about 30 seconds ahead of Maura, although I dind't see him and get a chance to talk to him after the race. John D was a shade over 3:30 just behind Catriona and Anne, whom he paced to the 20 mile mark. What's most impressive is that he gave me 4 gels at the end of the race having consumed one of the two I had given him before the race - either he has cut me in at the start of a gel pyramid scheme or he should be running the country. Liam finished in 3:24, which he celebrated over a few pints in Debarra's Pub - now there's something i'd like to endure for a while. See you in Connemara Liam (hopefully)

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Ian was waiting at the finish line, having completed his first half in a very respectable 1:54 and all with a dodgy calf which he injured earlier in the week. A feed of sugary tea, Clonakilty black pudding, mince pies and biscuits recharged the batteries as we caught up on a few stories of pain and suffering and congratulated Ken who travelled from Antrim to complete his 100th marathon - and Ian thought we were mad.

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I mentioned to Ian on the road home that John was a more prolific blogger than I was. "You know the Running in Cork Blog" John asked Ian. "Can't say I do" Ian replied. Well if you saw the look of incredulity on John's face. In Ian's defence he is only running six months.

Thursday 8 December 2011

Ready, Willing and.................

..............we'll see.
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Since Dublin the motivation has understandably waned. Clon, which was my 2011 target marathon, has been relegated to an end of season fun race. I am still looking forward to it as it is a scenic course with plenty of challenging climbs, although I doubt i'll put in the same effort as I did for Dublin. Subconsciously I have eased up on the discipline - for starters I am 2.5 kg heavier that I was before Dublin as my body replenishes its stores of fat in preparation for winter. On the plus side there is no pressure and while I want to enjoy the experience I also want to see what I can do on a hilly course. Sub 3:10 is my A Standard - ideally break my pre-Dublin PB of 3:08:58, but if things get too difficult I won't be going out on a limb to chase it.
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The forecast for Saturday is quite good with the temperature just above freezing, the wind easing and the rain giving way to sunshine - perfect for sightseeing.
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