tag:blogger.com,1999:blog-92144141086600014862024-03-19T03:35:13.983+00:00Solo RunGrellanhttp://www.blogger.com/profile/07132757537248747078noreply@blogger.comBlogger478125tag:blogger.com,1999:blog-9214414108660001486.post-505318098366693012017-06-03T23:06:00.000+01:002017-06-03T23:06:31.590+01:00Getting Old<div style="text-align: justify;">
It's been a while. Still running away. Just not posting about it. Not much to post about really. Apart from the Belfast 24 hour last June. But the longer the race disappeared over the horizon of the past the less inclined I was to write about it. But to move on perhaps I should close it out. So in summary:-</div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
<strong>Belfast 24 Hour</strong></div>
<ul><div style="text-align: justify;">
</div>
<li><div style="text-align: justify;">
I kept going for 24 hours - ticking off my C-Target.</div>
</li>
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</div>
<li><div style="text-align: justify;">
I didn't reach my A-Target of 220 km, but managed 202km, just ahead of my 200km B-Target.</div>
</li>
<div style="text-align: justify;">
</div>
<li><div style="text-align: justify;">
The last 3 to 4 hours consisted of slow walking, with a distinct lean to the left - it may have something to do with running in an anti-clockwise direction for the preceding 20+ hours.</div>
</li>
<div style="text-align: justify;">
</div>
<li><div style="text-align: justify;">
I didn't sit down or rest once, but did stop to stretch (Morton style), quite regularly for a spell before I was reduced to walking. </div>
</li>
<div style="text-align: justify;">
</div>
<li><div style="text-align: justify;">
I had chronic back pain for the week after the race, resulting in my only "sick-day" (and consumption of pain killers) in the year. I couldn't even reach to tie my shoes from a sitting position - it gave me a much greater appreciation of what those living every day with chronic pain must go through. Thankfully it was temporary.</div>
</li>
<div style="text-align: justify;">
</div>
</ul>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
<strong>Dublin 2016</strong></div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
I planned to recover from Belfast over the summer and train for a decent (sub-3 hour) M50 time at the Dublin City Marathon at the end of October. But I suffered a few setbacks in my recovery, nothing serious but enough to scupper my plan to get to the start of my marathon training programme, which required a good speed/endurance base. So I ran Dublin in a few seconds over 3:20 on the 10th anniversary on my first marathon (Dublin 2006). This was my 50th marathon (not counting the 16 ultras), of which I have paced 25 - nice and symmetrical.</div>
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</div>
<div style="text-align: justify;">
<strong>Moving On</strong></div>
<div style="text-align: justify;">
<strong></strong> </div>
<div style="text-align: justify;">
My primary goal for the new year remained a sub 3 hour M50 marathon and with this in mind I started the year by increasing my endurance base and getting a little speed in the legs before starting a marathon programme in April. One thing that particularly stood out was my lack of speed and the difficulty I had in getting it back and running paces that came more easily a few years ago - which got me thinking about how much my increasing age was blunting my speed and potential performance in races. I had looked at <a href="http://www.runnersworld.com/tools/age-grade-calculator" target="_blank">age graded results</a> before but I have never considered using them as an "excuse" for getting old. I plugged my 4 sub 3 hour marathon results into the age grade calculator to see what would be my "equivalent performance" in 2017 at the age of 51.</div>
<div style="text-align: justify;">
</div>
<div style="text-align: justify;">
</div>
<div style="text-align: left;">
<strong>Sub 3 Hour Marathon Age Grade Performance</strong></div>
<table border="0" cellpadding="0" cellspacing="0" style="border-collapse: collapse; width: 464px;"><colgroup><col span="3" style="width: 48pt;" width="64"></col>
<col style="mso-width-alt: 3108; mso-width-source: userset; width: 64pt;" width="85"></col>
<col style="mso-width-alt: 3254; mso-width-source: userset; width: 67pt;" width="89"></col>
<col style="mso-width-alt: 3584; mso-width-source: userset; width: 74pt;" width="98"></col>
<tbody>
<tr height="62" style="height: 46.5pt; mso-height-source: userset;"><td class="xl66" height="62" style="background-color: #bfbfbf; border: 0.5pt solid windowtext; height: 46.5pt; width: 48pt;" width="64"><div style="text-align: center;">
<strong><span style="font-family: "calibri";">Year</span></strong></div>
</td><td class="xl66" style="background-color: #bfbfbf; border-color: windowtext windowtext windowtext black; border-style: solid solid solid none; border-width: 0.5pt 0.5pt 0.5pt 0px; width: 48pt;" width="64"><div style="text-align: center;">
<strong><span style="font-family: "calibri";">Age</span></strong></div>
</td><td class="xl66" style="background-color: #bfbfbf; border-color: windowtext windowtext windowtext black; border-style: solid solid solid none; border-width: 0.5pt 0.5pt 0.5pt 0px; width: 48pt;" width="64"><div style="text-align: center;">
<strong><span style="font-family: "calibri";">Time</span></strong></div>
</td><td class="xl66" style="background-color: #bfbfbf; border-color: windowtext windowtext windowtext black; border-style: solid solid solid none; border-width: 0.5pt 0.5pt 0.5pt 0px; width: 64pt;" width="85"><div style="text-align: center;">
<strong><span style="font-family: "calibri";">Age Grade %</span></strong></div>
</td><td class="xl66" style="background-color: #bfbfbf; border-color: windowtext windowtext windowtext black; border-style: solid solid solid none; border-width: 0.5pt 0.5pt 0.5pt 0px; width: 67pt;" width="89"><div style="text-align: center;">
<strong><span style="font-family: "calibri";">Equivalent Age
Graded Time</span></strong></div>
</td><td class="xl66" style="background-color: #bfbfbf; border-color: windowtext windowtext windowtext black; border-style: solid solid solid none; border-width: 0.5pt 0.5pt 0.5pt 0px; width: 74pt;" width="98"><div style="text-align: center;">
<strong><span style="font-family: "calibri";">Equivalent
Marathon Time at Age 51</span></strong></div>
</td></tr>
<tr height="20" style="height: 15pt;"><td class="xl63" height="20" style="background-color: transparent; border-color: black windowtext windowtext; border-style: none solid solid; border-width: 0px 0.5pt 0.5pt; height: 15pt;"><div style="text-align: center;">
<span style="font-family: "calibri";">2011</span></div>
</td><td class="xl63" style="background-color: transparent; border-color: black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><div style="text-align: center;">
<span style="font-family: "calibri";">45</span></div>
</td><td class="xl64" style="background-color: transparent; border-color: black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><div style="text-align: center;">
<span style="font-family: "calibri";">02:59:19</span></div>
</td><td class="xl63" style="background-color: transparent; border-color: black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><div style="text-align: center;">
<span style="font-family: "calibri";">73.33</span></div>
</td><td class="xl64" style="background-color: transparent; border-color: black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><div style="text-align: center;">
<span style="font-family: "calibri";">02:47:39</span></div>
</td><td class="xl64" style="background-color: transparent; border-color: black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><div style="text-align: center;">
<span style="font-family: "calibri";">03:08:44</span></div>
</td></tr>
<tr height="20" style="height: 15pt;"><td class="xl63" height="20" style="background-color: transparent; border-color: black windowtext windowtext; border-style: none solid solid; border-width: 0px 0.5pt 0.5pt; height: 15pt;"><div style="text-align: center;">
<span style="font-family: "calibri";">2013</span></div>
</td><td class="xl63" style="background-color: transparent; border-color: black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><div style="text-align: center;">
<span style="font-family: "calibri";">47</span></div>
</td><td class="xl64" style="background-color: transparent; border-color: black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><div style="text-align: center;">
<span style="font-family: "calibri";">02:54:35</span></div>
</td><td class="xl63" style="background-color: transparent; border-color: black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><div style="text-align: center;">
<span style="font-family: "calibri";">76.59</span></div>
</td><td class="xl64" style="background-color: transparent; border-color: black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><div style="text-align: center;">
<span style="font-family: "calibri";">02:40:32</span></div>
</td><td class="xl64" style="background-color: transparent; border-color: black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><div style="text-align: center;">
<span style="font-family: "calibri";">03:00:42</span></div>
</td></tr>
<tr height="20" style="height: 15pt;"><td class="xl63" height="20" style="background-color: transparent; border-color: black windowtext windowtext; border-style: none solid solid; border-width: 0px 0.5pt 0.5pt; height: 15pt;"><div style="text-align: center;">
<span style="font-family: "calibri";">2013</span></div>
</td><td class="xl63" style="background-color: transparent; border-color: black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><div style="text-align: center;">
<span style="font-family: "calibri";">47</span></div>
</td><td class="xl64" style="background-color: transparent; border-color: black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><div style="text-align: center;">
<span style="font-family: "calibri";">02:56:01</span></div>
</td><td class="xl63" style="background-color: transparent; border-color: black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><div style="text-align: center;">
<span style="font-family: "calibri";">75.97</span></div>
</td><td class="xl64" style="background-color: transparent; border-color: black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><div style="text-align: center;">
<span style="font-family: "calibri";">02:41:51</span></div>
</td><td class="xl64" style="background-color: transparent; border-color: black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><div style="text-align: center;">
<span style="font-family: "calibri";">03:02:10</span></div>
</td></tr>
<tr height="20" style="height: 15pt;"><td class="xl63" height="20" style="background-color: transparent; border-color: black windowtext windowtext; border-style: none solid solid; border-width: 0px 0.5pt 0.5pt; height: 15pt;"><div style="text-align: center;">
<span style="font-family: "calibri";">2015</span></div>
</td><td class="xl63" style="background-color: transparent; border-color: black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><div style="text-align: center;">
<span style="font-family: "calibri";">49</span></div>
</td><td class="xl64" style="background-color: transparent; border-color: black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><div style="text-align: center;">
<span style="font-family: "calibri";">02:55:37</span></div>
</td><td class="xl67" style="background-color: #92d050; border-color: black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><div style="text-align: center;">
<span style="font-family: "calibri";">77.45</span></div>
</td><td class="xl65" style="background-color: #92d050; border-color: black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><div style="text-align: center;">
<span style="font-family: "calibri";">02:38:45</span></div>
</td><td class="xl65" style="background-color: #92d050; border-color: black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><div style="text-align: center;">
<span style="font-family: "calibri";">02:58:42</span></div>
</td>
</tr>
</tbody></colgroup></table>
<div style="text-align: justify;">
</div>
<div style="text-align: justify;">
</div>
<div style="text-align: justify;">
While my 2:54:35 PB set in 2013 would give me an equivalent marathon today of 3:00:42, my best "age graded" marathon of 2:55:37, two years ago would, for the equivalent performance, just about get me under 3 hours this year (2:58:42) and would be equivalent to a 2:38:45 marathon in my prime (early 30's). The figures above suggest that I have a limited window in which to get my targeted M50 sub 3 hour marathon as every month that passes will take about 8 seconds off my "equivalent" result. In theory I have up until January 2018 - unless I can perform better than my best age grade performance of 77.45%.</div>
<div style="text-align: justify;">
</div>
<div style="text-align: justify;">
Age grading performance % is explained as <em>"the ratio of the approximate world-record time for your age and gender divided by your actual time."</em><span id="to_score_100_p"> To have scored 100% in 2015, I would have had to run a time of <span id="to_score_100">2:16:01</span>. </span></div>
<div style="text-align: justify;">
</div>
<div style="text-align: justify;">
I decided to check out my age grade performance for my other PBs to see what my age grade performance PB is. Funnily enough my 5k PB of 17:57, run in the build up to my marathon PB in 2013, at 80.32% is streets ahead of my other PBs. If I could manage to hit this age grade performance for the marathon I should be able to go sub 2:53 this year - that's a big if, given that i'm basing it on a 5k performance and if it had carried through to a similar age graded marathon performance I would have achieved 2:46:29 back in 2013.</div>
<div style="text-align: justify;">
</div>
<div style="text-align: justify;">
<strong>PB Age Grade Performance</strong></div>
<table border="0" cellpadding="0" cellspacing="0" style="border-collapse: collapse; width: 560px;">
<colgroup><col style="mso-width-alt: 3510; mso-width-source: userset; width: 72pt;" width="96"></col>
<col span="3" style="width: 48pt;" width="64"></col>
<col style="mso-width-alt: 3108; mso-width-source: userset; width: 64pt;" width="85"></col>
<col style="mso-width-alt: 3254; mso-width-source: userset; width: 67pt;" width="89"></col>
<col style="mso-width-alt: 3584; mso-width-source: userset; width: 74pt;" width="98"></col>
<tbody>
<tr height="62" style="height: 46.5pt; mso-height-source: userset;">
<td class="xl69" height="62" style="background-color: #bfbfbf; border: 0.5pt solid windowtext; height: 46.5pt; width: 72pt;" width="96"><div style="text-align: center;">
<strong><span style="font-family: "calibri";">Race
Distance</span></strong></div>
</td><td class="xl70" style="background-color: #bfbfbf; border-color: windowtext windowtext windowtext black; border-style: solid solid solid none; border-width: 0.5pt 0.5pt 0.5pt 0px; width: 48pt;" width="64"><div style="text-align: center;">
<strong><span style="font-family: "calibri";">Year</span></strong></div>
</td><td class="xl70" style="background-color: #bfbfbf; border-color: windowtext windowtext windowtext black; border-style: solid solid solid none; border-width: 0.5pt 0.5pt 0.5pt 0px; width: 48pt;" width="64"><div style="text-align: center;">
<strong><span style="font-family: "calibri";">Age</span></strong></div>
</td><td class="xl70" style="background-color: #bfbfbf; border-color: windowtext windowtext windowtext black; border-style: solid solid solid none; border-width: 0.5pt 0.5pt 0.5pt 0px; width: 48pt;" width="64"><div style="text-align: center;">
<strong><span style="font-family: "calibri";">Time</span></strong></div>
</td><td class="xl70" style="background-color: #bfbfbf; border-color: windowtext windowtext windowtext black; border-style: solid solid solid none; border-width: 0.5pt 0.5pt 0.5pt 0px; width: 64pt;" width="85"><div style="text-align: center;">
<strong><span style="font-family: "calibri";">Age Grade %</span></strong></div>
</td><td class="xl70" style="background-color: #bfbfbf; border-color: windowtext windowtext windowtext black; border-style: solid solid solid none; border-width: 0.5pt 0.5pt 0.5pt 0px; width: 67pt;" width="89"><div style="text-align: center;">
<strong><span style="font-family: "calibri";">Equivalent Age
Graded Time</span></strong></div>
</td><td class="xl70" style="background-color: #bfbfbf; border-color: windowtext windowtext windowtext black; border-style: solid solid solid none; border-width: 0.5pt 0.5pt 0.5pt 0px; width: 74pt;" width="98"><div style="text-align: center;">
<strong><span style="font-family: "calibri";">Equivalent
Marathon Time at Age 51</span></strong></div>
</td></tr>
<tr height="20" style="height: 15pt;"><td class="xl73" height="80" rowspan="4" style="background-color: transparent; border-color: black windowtext windowtext; border-style: none solid solid; border-width: 0px 0.5pt 0.5pt; height: 60pt;"><div style="text-align: center;">
<span style="font-family: "calibri";">Marathon</span></div>
</td><td class="xl66" style="background-color: transparent; border-color: black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><div style="text-align: center;">
<span style="font-family: "calibri";">2011</span></div>
</td><td class="xl66" style="background-color: transparent; border-color: black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><div style="text-align: center;">
<span style="font-family: "calibri";">45</span></div>
</td><td class="xl67" style="background-color: transparent; border-color: black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><div style="text-align: center;">
<span style="font-family: "calibri";">02:59:19</span></div>
</td><td class="xl66" style="background-color: transparent; border-color: black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><div style="text-align: center;">
<span style="font-family: "calibri";">73.33</span></div>
</td><td class="xl67" style="background-color: transparent; border-color: black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><div style="text-align: center;">
<span style="font-family: "calibri";">02:47:39</span></div>
</td><td class="xl67" style="background-color: transparent; border-color: black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><div style="text-align: center;">
<span style="font-family: "calibri";">03:08:44</span></div>
</td></tr>
<tr height="20" style="height: 15pt;"><td class="xl66" height="20" style="background-color: transparent; border-color: black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px; height: 15pt;"><div style="text-align: center;">
<span style="font-family: "calibri";">2013</span></div>
</td><td class="xl66" style="background-color: transparent; border-color: black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><div style="text-align: center;">
<span style="font-family: "calibri";">47</span></div>
</td><td class="xl67" style="background-color: transparent; border-color: black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><div style="text-align: center;">
<span style="font-family: "calibri";">02:54:35</span></div>
</td><td class="xl66" style="background-color: transparent; border-color: black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><div style="text-align: center;">
<span style="font-family: "calibri";">76.59</span></div>
</td><td class="xl67" style="background-color: transparent; border-color: black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><div style="text-align: center;">
<span style="font-family: "calibri";">02:40:32</span></div>
</td><td class="xl67" style="background-color: transparent; border-color: black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><div style="text-align: center;">
<span style="font-family: "calibri";">03:00:42</span></div>
</td></tr>
<tr height="20" style="height: 15pt;"><td class="xl66" height="20" style="background-color: transparent; border-color: black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px; height: 15pt;"><div style="text-align: center;">
<span style="font-family: "calibri";">2013</span></div>
</td><td class="xl66" style="background-color: transparent; border-color: black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><div style="text-align: center;">
<span style="font-family: "calibri";">47</span></div>
</td><td class="xl67" style="background-color: transparent; border-color: black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><div style="text-align: center;">
<span style="font-family: "calibri";">02:56:01</span></div>
</td><td class="xl66" style="background-color: transparent; border-color: black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><div style="text-align: center;">
<span style="font-family: "calibri";">75.97</span></div>
</td><td class="xl67" style="background-color: transparent; border-color: black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><div style="text-align: center;">
<span style="font-family: "calibri";">02:41:51</span></div>
</td><td class="xl67" style="background-color: transparent; border-color: black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><div style="text-align: center;">
<span style="font-family: "calibri";">03:02:10</span></div>
</td></tr>
<tr height="20" style="height: 15pt;"><td class="xl66" height="20" style="background-color: transparent; border-color: black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px; height: 15pt;"><div style="text-align: center;">
<span style="font-family: "calibri";">2015</span></div>
</td><td class="xl66" style="background-color: transparent; border-color: black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><div style="text-align: center;">
<span style="font-family: "calibri";">49</span></div>
</td><td class="xl67" style="background-color: transparent; border-color: black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><div style="text-align: center;">
<span style="font-family: "calibri";">02:55:37</span></div>
</td><td class="xl72" style="background-color: #92d050; border-color: black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><div style="text-align: center;">
<span style="font-family: "calibri";">77.45</span></div>
</td><td class="xl68" style="background-color: #92d050; border-color: black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><div style="text-align: center;">
<span style="font-family: "calibri";">02:38:45</span></div>
</td><td class="xl68" style="background-color: #92d050; border-color: black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><div style="text-align: center;">
<span style="font-family: "calibri";">02:58:42</span></div>
</td></tr>
<tr height="20" style="height: 15pt;"><td class="xl65" height="20" style="background-color: transparent; border-color: black windowtext windowtext; border-style: none solid solid; border-width: 0px 0.5pt 0.5pt; height: 15pt;"><div style="text-align: center;">
<span style="font-family: "calibri";">Half Marathon</span></div>
</td><td class="xl66" style="background-color: transparent; border-color: black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><div style="text-align: center;">
<span style="font-family: "calibri";">2011</span></div>
</td><td class="xl66" style="background-color: transparent; border-color: black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><div style="text-align: center;">
<span style="font-family: "calibri";">45</span></div>
</td><td class="xl67" style="background-color: transparent; border-color: black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><div style="text-align: center;">
<span style="font-family: "calibri";">01:22:32</span></div>
</td><td class="xl66" style="background-color: transparent; border-color: black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><div style="text-align: center;">
<span style="font-family: "calibri";">75.67</span></div>
</td><td class="xl67" style="background-color: transparent; border-color: black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><div style="text-align: center;">
<span style="font-family: "calibri";">01:17:10</span></div>
</td><td class="xl66" style="background-color: transparent; border-color: black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><div style="text-align: center;">
<span style="font-family: "calibri";"> </span></div>
</td></tr>
<tr height="20" style="height: 15pt;"><td class="xl65" height="20" style="background-color: transparent; border-color: black windowtext windowtext; border-style: none solid solid; border-width: 0px 0.5pt 0.5pt; height: 15pt;"><div style="text-align: center;">
<span style="font-family: "calibri";">10 Mile</span></div>
</td><td class="xl66" style="background-color: transparent; border-color: black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><div style="text-align: center;">
<span style="font-family: "calibri";">2012</span></div>
</td><td class="xl66" style="background-color: transparent; border-color: black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><div style="text-align: center;">
<span style="font-family: "calibri";">46</span></div>
</td><td class="xl67" style="background-color: transparent; border-color: black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><div style="text-align: center;">
<span style="font-family: "calibri";">01:02:17</span></div>
</td><td class="xl66" style="background-color: transparent; border-color: black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><div style="text-align: center;">
<span style="font-family: "calibri";">76.45</span></div>
</td><td class="xl67" style="background-color: transparent; border-color: black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><div style="text-align: center;">
<span style="font-family: "calibri";">00:57:33</span></div>
</td><td class="xl66" style="background-color: transparent; border-color: black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><div style="text-align: center;">
<span style="font-family: "calibri";"> </span></div>
</td></tr>
<tr height="20" style="height: 15pt;"><td class="xl65" height="20" style="background-color: transparent; border-color: black windowtext windowtext; border-style: none solid solid; border-width: 0px 0.5pt 0.5pt; height: 15pt;"><div style="text-align: center;">
<span style="font-family: "calibri";">10k</span></div>
</td><td class="xl66" style="background-color: transparent; border-color: black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><div style="text-align: center;">
<span style="font-family: "calibri";">2013</span></div>
</td><td class="xl66" style="background-color: transparent; border-color: black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><div style="text-align: center;">
<span style="font-family: "calibri";">47</span></div>
</td><td class="xl67" style="background-color: transparent; border-color: black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><div style="text-align: center;">
<span style="font-family: "calibri";">00:37:52</span></div>
</td><td class="xl66" style="background-color: transparent; border-color: black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><div style="text-align: center;">
<span style="font-family: "calibri";">77.38</span></div>
</td><td class="xl67" style="background-color: transparent; border-color: black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><div style="text-align: center;">
<span style="font-family: "calibri";">00:34:32</span></div>
</td><td class="xl66" style="background-color: transparent; border-color: black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><div style="text-align: center;">
<span style="font-family: "calibri";"> </span></div>
</td></tr>
<tr height="20" style="height: 15pt;"><td class="xl65" height="20" style="background-color: transparent; border-color: black windowtext windowtext; border-style: none solid solid; border-width: 0px 0.5pt 0.5pt; height: 15pt;"><div style="text-align: center;">
<span style="font-family: "calibri";">5 Mile</span></div>
</td><td class="xl66" style="background-color: transparent; border-color: black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><div style="text-align: center;">
<span style="font-family: "calibri";">2010</span></div>
</td><td class="xl66" style="background-color: transparent; border-color: black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><div style="text-align: center;">
<span style="font-family: "calibri";">44</span></div>
</td><td class="xl67" style="background-color: transparent; border-color: black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><div style="text-align: center;">
<span style="font-family: "calibri";">00:30:24</span></div>
</td><td class="xl66" style="background-color: transparent; border-color: black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><div style="text-align: center;">
<span style="font-family: "calibri";">75.44</span></div>
</td><td class="xl71" style="background-color: transparent; border-color: black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><div style="text-align: center;">
<span style="font-family: "calibri";">0:28:15</span></div>
</td><td class="xl66" style="background-color: transparent; border-color: black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><div style="text-align: center;">
<span style="font-family: "calibri";"> </span></div>
</td></tr>
<tr height="20" style="height: 15pt;"><td class="xl65" height="20" style="background-color: transparent; border-color: black windowtext windowtext; border-style: none solid solid; border-width: 0px 0.5pt 0.5pt; height: 15pt;"><div style="text-align: center;">
<span style="font-family: "calibri";">4 Mile</span></div>
</td><td class="xl66" style="background-color: transparent; border-color: black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><div style="text-align: center;">
<span style="font-family: "calibri";">2010</span></div>
</td><td class="xl66" style="background-color: transparent; border-color: black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><div style="text-align: center;">
<span style="font-family: "calibri";">44</span></div>
</td><td class="xl67" style="background-color: transparent; border-color: black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><div style="text-align: center;">
<span style="font-family: "calibri";">00:24:24</span></div>
</td><td class="xl66" style="background-color: transparent; border-color: black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><div style="text-align: center;">
<span style="font-family: "calibri";">74.86</span></div>
</td><td class="xl67" style="background-color: transparent; border-color: black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><div style="text-align: center;">
<span style="font-family: "calibri";">00:22:34</span></div>
</td><td class="xl66" style="background-color: transparent; border-color: black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><div style="text-align: center;">
<span style="font-family: "calibri";"> </span></div>
</td></tr>
<tr height="20" style="height: 15pt;"><td class="xl65" height="20" style="background-color: transparent; border-color: black windowtext windowtext; border-style: none solid solid; border-width: 0px 0.5pt 0.5pt; height: 15pt;"><div style="text-align: center;">
<span style="font-family: "calibri";">5k</span></div>
</td><td class="xl66" style="background-color: transparent; border-color: black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><div style="text-align: center;">
<span style="font-family: "calibri";">2013</span></div>
</td><td class="xl66" style="background-color: transparent; border-color: black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><div style="text-align: center;">
<span style="font-family: "calibri";">47</span></div>
</td><td class="xl67" style="background-color: transparent; border-color: black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><div style="text-align: center;">
<span style="font-family: "calibri";">00:17:57</span></div>
</td><td class="xl72" style="background-color: #92d050; border-color: black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><div style="text-align: center;">
<span style="font-family: "calibri";">80.32</span></div>
</td><td class="xl68" style="background-color: #92d050; border-color: black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><div style="text-align: center;">
<span style="font-family: "calibri";">00:16:10</span></div>
</td><td class="xl68" style="background-color: #92d050; border-color: black; border-style: none solid solid none; border-width: 0px 0.5pt 0.5pt 0px;"><div style="text-align: center;">
<span style="font-family: "calibri";">02:52:19</span></div>
</td>
</tr>
</tbody></colgroup></table>
<div style="text-align: justify;">
</div>
<div style="text-align: justify;">
By early May I was 5 weeks into my marathon training programme, my speed was slowly coming back to me (reeling back the years) heading for a marathon somewhere in the mid 2:50s, with the Portumna Marathon on 11th June my target. Unfortunately my plan got derailed during the Killarney Lakes Half Marathon on 13th May when 5 miles in I pulled up with a left hammy strain. I have managed to recover a bit over the last few weeks, enough to pace 3:30 in tomorrows Cork City Marathon (my 51st official marathon), but speed work is still out of the question. So my quest for an M50 sub 3 hour marathon continues - whether or not it is an age grade, lifetime or M50 PB remains to be seen - hopefully all 3.</div>
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</div>
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</div>
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</div>
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</div>
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</div>
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</div>
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</div>
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</div>
Grellanhttp://www.blogger.com/profile/07132757537248747078noreply@blogger.com2tag:blogger.com,1999:blog-9214414108660001486.post-19139317490967290232016-06-21T22:12:00.001+01:002016-06-22T23:12:22.261+01:00Ride Like The Wind................<div style="text-align: justify;">
<div class="verse" style="text-align: center;">
</div>
<div class="verse" style="text-align: center;">
</div>
<div class="verse" style="text-align: center;">
...It is the night, my body's weak<br />
I'm on the run, no time for sleep<br />
I've got to ride, ride like the wind<br />
To be free again</div>
<div class="verse" style="text-align: center;">
</div>
<div class="verse" style="text-align: center;">
And I've got such a long way to go<br />
(Such a long way to go)<br />
To make it to the border of Mexico<br />
So I'll ride like the wind<br />
Ride like the wind</div>
</div>
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</div>
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<div style="text-align: right;">
<br />- Christopher Cross</div>
<div style="text-align: right;">
</div>
It is Sunday evening and i'm transferring music to an MP3 player the kids got me for Fathers Day (they must have read my mind) and this song struck a chord with the way i'll be feeling when I turn on the music to get me through next Saturday night.<br />
<br />
<br />
My schedule marathon at the end of April never materialized because two week into my nine week training programme I developed a minor injury in my left hammy 7 miles in to a weekend long run on 27th February. This was enough to consign me to a week off and a further two weeks of relatively easy running. This meant that if I pushed out the target marathon to early May, say Limerick for example, I would eat too much into my recovery and subsequent training for the Belfast 24 hour. I was happy enough with this change in focus as the April marathon was ever only going to be a C race - part of the build up for Belfast.</div>
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</div>
<div style="text-align: justify;">
I managed to return to the weekend long runs relatively quickly but kept away form any speedwork. I knew I was fully recovered when I joined club mates Neil and Charlie for the 31 mile Wicklow Way Ultra on 26th March, which I finished in a reasonably good time of 5:18:30, 20 minutes down on my 10th place finish of two years ago. I was happy with this result given my temporary layoff and the fact that the focus was more on training than racing. The Wicklow Way was the first of 12 marathon+ distance runs I will have run as part of my build up for Belfast, the last being the 3:30 pacing gig for the Cork City Marathon on 6th June.</div>
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</div>
<div style="text-align: justify;">
The core of my Belfast training revolved around weekend back to back runs on a Friday evening/Saturday morning, starting with 2.5 hours for each run and ending with 4 hour back to backs on 22nd/23rd April (covering 57.3 miles over the 8 hours) - still 9 weeks out from Belfast. The weekend long runs for the final 8 weeks consisted of:-</div>
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</div>
<div style="text-align: justify;">
</div>
<div style="text-align: justify;">
<ul>
<li>30th April/1st May - 36 mile Ballyhoura mountain ultra in 6:36 /Pacing 1:50 for Limerick HM.</li>
</ul>
</div>
<br />
<ul>
<li>7th/8th May - Morning back to backs of 6 & 3 hours (64 miles in 9 hours) - not quite the same stress as evening/morning back to backs but work/life got in the way.</li>
</ul>
<br />
<ul>
<li>14th May - Pacing 3:30 in the Kilarney Lakes marathon (30 miles total - no BTB as tired)</li>
</ul>
<br />
<ul>
<li>20th/21st May - evening/morning BTBs of 2.5 and 4 hours (49.7 miles in 6.5 hours)</li>
</ul>
<br />
<ul>
<li>28th/29th May - Morning BTBs of 3:45 - (57 miles in 7.5 hours)- I also threw in a mid-week 5:30 run on the Kerry Way covering 26.9 hilly miles.</li>
</ul>
<br />
<ul>
<li>4th & 6th June - 2 x Marathons in 3:30 (52 miles in 7 hours) - Pacing 3:30 in Cork on 6th.</li>
</ul>
<br />
<ul>
<li>11th June - 3 hour hilly run (22.9 miles) - considered extending to marathon distance but had enough after 3 hours.</li>
</ul>
<br />
<ul>
<li>18th June - 11.6 mile club run - well into taper mode.</li>
</ul>
<br />
<br />
<div style="text-align: justify;">
I always feel I could have done more - I had originally intended to extend the evening/morning back to back to 6 hours a piece - but on balance I think i'm as prepared as i'll ever be and certainly feel more prepared than I was last year when I was relying too much on my Ironman bike training. Over the 12 weeks from the Wicklow Way Ultra to the start of the 2 week taper I averaged 86 miles/week (1,032 miles) - I also threw in about 57 miles of walking for good measure. I probably would have benefitted from participating in longer duration races (12 hours +) during the build-up (The 81 mile Wicklow Way, 2 weeks out was too close for comfort) but there's noting I can do about that now. The work is done and there are so many unknowns in a 24 hour race that predictions are foolhardy - all I know for sure is that I am looking forward to the challenge....................</div>
<br />Grellanhttp://www.blogger.com/profile/07132757537248747078noreply@blogger.com4tag:blogger.com,1999:blog-9214414108660001486.post-69816412046420329732016-02-21T18:32:00.001+00:002016-02-21T18:32:53.969+00:00Transition<div style="text-align: justify;">
The last few months, since early November, have all been about rebuilding the base by means of high volume aerobic running leading to a 50 mile effort on Christmas Eve and including a marathon distance run for the first six weekends of the new year, culminating in a 3:13:49 9th place finish in the Clonakilty Marathon on 6th February - my first M50 win and M50 marathon PB.<br />
<br /><br />
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<img 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" /></div>
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The focus for the next 9 or 10 weeks is to see if I can improve on that M50 marathon PB by targeting a lifetime marathon PB (sub 2:54:35) - a tough ask perhaps, but certainly worth giving a shot - nothing ventured etc. ..... already looking forward to the pain......still etched in my memory from last year's training programme. I haven't selected a target race as the date is flexible, ideally mid to late April, which means that the start of my training programme is a bit fluid - i.e. I can have a practice week or two.<br />
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<strong><u>Week 1</u></strong> ( x 2)<br />
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<strong>Session 1 - 3 x 2 miles @ HM Pace</strong><br />
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The fist quality session is 8 miles warm-up followed by 3 x 2 miles @ HM pace and 2 miles cool-down. My previous sub-3 hour training plans had a 6:20 (or less!) target pace. Last week I did my practice session, which involved a much shorter warm-up and 3 x 2 miles @ 6:18/23/28 pace. This week, after the 8 miles warm-up, I had a more disappointing session with the first 2 miles slower than last weeks slowest and the pace falling apart (relatively speaking) thereafter. My paces were 6:32,36/43. The strong wind down the back straight certainly had an impact and did noting to help my confidence. The fade in pace from first to last is a little worrying as I should have buckets of endurance. Ordinarily I would probably have thrown in the towel after the second 2 miles but I reckoned that it is better to continue and complete the session at the same relative effort to get the full training benefit.<br />
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<strong>Session 2 - 18 Miles with the last two at M Pace</strong><br />
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My plan for this weekend long run was to keep a steady pace for the first 16 miles (I had 7:30 miles in my head) with the MP miles at 6:40 or less. Both last week and this week the opening 7:30 pace did not materialise getting to 7:38 & 7:43 pace on each occasion. The marathon pace miles were on target although, as usual so early in the programme, the effort felt more like a tempo session. The paces for each run were 6:37/38 last weekend and 6:40/31 yesterday (both miles with the wind at my back and the 2nd mile a net downhill - there was no way I was going to run hard into that headwind)<br />
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So a less than inspiring start to the programme - I may just repeat Week 1 for a third time. It all depends on where my head/body is after 3 x 2 miles @ HM pace on Tuesday and my inclination/ability to tag on another 2 miles at the same pace/effort, which is the "Week 2" Session.<br />
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Grellanhttp://www.blogger.com/profile/07132757537248747078noreply@blogger.com2tag:blogger.com,1999:blog-9214414108660001486.post-1359811399923174632016-01-08T23:43:00.002+00:002016-01-08T23:43:16.322+00:00From humble beginnings............<div style="text-align: justify;">
It is 10 years to the day since I first put on a pair of runners and stepped outside my front door to run the 2 mile loop around the block as my first training session for Dublin City Marathon 2006, having committed to running the once in a lifetime event with Adrian over the Christmas holidays. The first 200 yards felt effortless as we glided along. Half a mile in we could feel the fatigue setting in and our early brisk pace had slowed to a jog. By the time we had completed a mile we were struggling and wishing for the finish. 1.5 miles in Adrian stopped and walked but I struggled on until the 2 miles were complete. Two day later we completed the same loop with much less stress, at 2 minutes per mile slower - my first lesson in pacing, although I didn't know it at the time.</div>
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Since then I have covered about 22,500 miles on foot and learned a few lessons about myself along the way..............and had some fun!</div>
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" 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Grellanhttp://www.blogger.com/profile/07132757537248747078noreply@blogger.com4tag:blogger.com,1999:blog-9214414108660001486.post-1384838943953441922016-01-02T19:04:00.001+00:002016-01-02T19:08:00.957+00:00Moving Along - A New Year<div style="text-align: justify;">
It's certainly been a while. It's not that I have stopped running, which is the main thing, it's just.....................that I've stopped writing about it. After that I can't really explain why except perhaps due to a lack of motivation, which increased with time. I didn't have much to write about and I haven't had any results that I have been happy with. My only two results since my last post was a DNF at the Belfast 24-hour (coming off the track with over 6:30 left on the clock is technically a DNF) and a relatively disappointing 13hrs and 30 seconds at IM Wales. But more on them later. <br />
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Truth be told the few times I tried to put pen to paper I lost the will to live after a few minutes. In fact I started two "draft" posts but never managed to finish them. <br />
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The first was about my experiment with a Ketogenic (very low carb) diet in April/May, which lasted 5 or 6 weeks ( I even got a Ketone blood test kit):-<br />
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<strong>Ketogensis - I'll Try Anything Once</strong></blockquote>
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<em>Because my next 3 events will last anywhere from 12 to 24 hours I have increasingly changed my focus towards where I get my energy from and how to optimise it. As I am primarily endurance focussed I am reasonably good at optimising my carbohydrate stores by burning a higher proportion of fat for a given effort and generally manage to avoid the "bonk", which is traditionally associated with exhausting the 2,000 calories of glucose (glycogen) we can store in our body at any one time. Any more carb ingestion above this level and the liver converts the sugar to fat (glycolysis) adding to our already plentiful stores - 20,000 calories in the leanest of athletes. That's the equivalent of 20 miles of carbohydrate energy compared to over 200 miles of fat energy. You can therefore see why I'd be interested in tapping as much of my reserves of fat as possible. </em><br />
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<em>One way to do this is to deplete my stores of glucose so that my body has no alternative but to use fat for energy. I had done this for two weeks stints in the past followed by a few days of carb loading when preparing for big endurance events. This is what got me through the Barcelona Marathon in March. However I have become increasingly interested in permanently switching over to fat as my main fuel source as it not only has energy benefits but there is an increasing body of evidence that suggests that it also has health benefits.</em><br />
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I may well return to this experiment in 2016 as I would be interested to see the long term effects. I know from experience that it takes me two or three weeks to adjust to the diet, during which my energy levels drop and my running pace suffers. The biggest difficulty I have coming off the diet is my addiction to carbs, especially sugars, appears greater than when I ate a "balanced diet" - I can never get enough. Well sugar is the most addictive drug on the planet after all.</div>
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My second unfinished post was just after the Belfast 24-hour in July:-</div>
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<em><strong>"Everyone Has A Plan.............</strong></em></div>
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<em>..................until they get punched in the face" (Mike Tyson). </em></div>
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<em>John O'Callaghan, a club-mate of mine, quoted this to me while out on a club run a week before Belfast, which just about sums up my experience a week later. </em></div>
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My only plan for Belfast was to cover a minimum of 220km (The International B Qualification Standard). To give myself a bit of a cushion I set out a plan for 230km and to cut a long story short I expended too much energy in adhering to the plan over the first 4 to 6 hours that it fecked up the rest of my race - I was actually in first place for a spell around 12 hours in (always a dangerous place to be halfway through a 24hr race), but I knew at that stage that I was in trouble. The trouble arrived 14 hour in when my legs all but ceased up and running became slow and painful. I knew then that my target was gone so, rather than crawling off the track, I decided to go for the 100 mile mark and at least earn the 24hr/100 mile running jacket. I spend most of the next 3+ hours walking around the track until I had 100 miles in the bag @ 17:22, after which I called it a day, crawled into my tent and slept for 2 blissful hours. I reckoned it was pointless eeking out a few more miles and prolonging my recovery, which would only negatively impact on my training for IM Wales, 8 weeks later. Truth be told I was not in shape to run the distance I wanted to. My problem was a lack of focus as I was also in the middle of training for an IM and had completed a half IM two weeks beforehand. Hugh thanks to clubmate John D for supporting me in Belfast.</div>
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<strong>Ironman Wales</strong></div>
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I recovered reasonably well from Belfast and got stuck into IM training, managing to get my first of 3 century rides in 2 weeks later. My longest training session came the following week with 6 hours on the bike (104.4 miles) followed by 70 minutes of running (8.9 miles) - I had set out from home a 6 in the morning and was not finished until after 1. </div>
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My motivation waned over the last few weeks of training as Adrian, my training partner, had an accident on the bike and was out of action for a few months and would miss the IM. My 5:07 result in Tri Athlone suggested a sub 11 hour result on a similar flat-ish course. As the Wales bike and run courses were far from flat I revised my target to sub 12 hours, with a possibility of hitting 11:30, broken down as 1:10 for the swim, 6:30 for the bike, 3:30 for the run and 20 minutes for transitions.</div>
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To cut a long story short I finished well outside my target in 13 hours and 30 seconds split as follows:-</div>
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<strong>Swim</strong> - 1:18 - The sea was fairly rough but I thoroughly enjoyed it - while I had plenty of endurance I </div>
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had no speed. The run from the beach to transition was over 1 km.</div>
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<strong>Bike </strong>- 7:16 - It was all going reasonably well (considering the hills) until I punctured 60 miles in. The next 25 miles were a struggle as I was unable to get the desired tyre pressure in the replacement tube with the hand pump. I stopped at an aid station and managed to borrow a track pump but noticed a bulge in the tyre after it was fully inflated, necessitating a full tyre replacement. I struggled over the last few hilly miles and even walked the steepest hill (@16%). Having said that the support and atmosphere all along the route was fantastic. I reckon I lost about 20 minutes in downtime between replacing the tube and tyre - so I was still well short of my bike split target.</div>
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<strong>Run - </strong>4:08 - Four loops consisting essentially of 3+ miles of gradual uphill out of town and 3+ miles back. At the end of the first loop my energy was depleted and I had to stop for a breather at an aid station, while I took a gel. As my time goals, for what they were, had gone and for self preservation purposes I decided to take it easy and walk the remaining up hills, chatting to other competitors and soaking up the atmosphere. The highlight came at mile 22, when I passed ex Welsh Rugby International Richard Webster, who was "running" with crutches.</div>
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All in all IM Wales was a fantastic experience. While I had the endurance to cover the distance I had not followed a programme or put in any specific tempo/interval training in any discipline. Sure how could I when I also had a few ultras on the calendar. I reckon I was coming down off a training peak by the time the IM came around. I could blame the mechanical issues on the bike, but I should not have felt as fatigued coming of the bike as I did.</div>
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<strong>Post IM Wales</strong></div>
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The only thing that kept me anyway motivated after IM Wales was the fact that I had put my name down to Pace 3:30 in Dublin at the end of October. Even at that I stepped down to 3:40 pacing, as I didn't feel in great shape going into the event. Still a great gig to pace.</div>
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November and December was all about re-building the endurance base. My weekly mileage, which had varied from 13 to 39 between IM Wales and DCM, was ramped up to over 70 miles ( average of 76 miles over the last 9 weeks). What kept me motivated was the challenge of running my age on Christmas Eve and at 50 I though it would be a nice round number to bow out of this self imposed task as, in the long run, my ability to complete the ever increasing distance would not be compatible with my ever increasing age - i'll probably limit it to a marathon this year. </div>
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<strong>2016</strong></div>
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So what to target for 2016? Revisit Belfast 24-hour (now in late June over a 1.7 km looped course)? Complete an M50 Sub-3 hour Marathon (certainly on my bucket list)? Target an M50 Club Team Medal at the National Marathon Championships in October (DCM)? The club would probably have to hold Marathon Trials as we already had a M50 Team Gold in 2015 (A fantastic club achievement - Well done to Frank, Ronan and Martin) </div>
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The rough plan forming is:-</div>
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A late Spring Marathon (Mid-April) - Barcelona, in mid-March, was a bit early for my liking last year - I need longer to wean myself on to speed work after Christmas.</div>
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Belfast 24-hour in late June. Is 2 months long enough to transition from a Marathon to a 24-hour. I transitioned pretty well from my Marathon PB in Mid-June 2013 to the Connemara 100 in Mid-August.</div>
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Dublin City Marathon (End of October) for the National Marathon Championships. Is 4 months (18 weeks) enough to recover from a 24-hour and train for a marathon? (9 week recovery/build and 9 week specific).</div>
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Meanwhile I have committed to a few events over the next month, the first being the Dungarvan 10 miler, at the end of January for which I will not be prepared. The general target will be sub-70 minutes as part of a longer endurance/speed run. The following weekend I am down to run the Clonakilty Marathon, postponed from 5th December. The plan between now and then is a gradual transition to speed work so that I am in shape to commence a specific marathon programme, should I chose to do so. All I do know is that I will need a target to keep me motivated.<br />
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Happy New Year to all. (ps. apologies for the formatting, or lack thereof. It's been a while.)</div>
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Grellanhttp://www.blogger.com/profile/07132757537248747078noreply@blogger.com2tag:blogger.com,1999:blog-9214414108660001486.post-30990065086227840182015-07-12T23:41:00.000+01:002015-07-12T23:41:59.501+01:00WW2<div style="text-align: justify;">
It says something when the shortest of the three events I have signed up for this season is likely to be Ironman Wales in September. Of the other two the Belfast 24-hour is the longest. However when it comes to the toughest I'm <s><span style="font-family: Calibri;">hoping </span></s>certain that none will compare to the Wicklow Way Solo - 81 miles of up and down with a total elevation gain in excess of 13,000 feet - although in fairness the last 5km are flat, which allows for a speedy run-in to the finish - assuming you haven't thrashed your legs in the preceding 125 km (126 this year as Coillte added an extra km to detour around tree felling).<br />
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It's difficult to know which of the three is my "Target A race" but I know for sure that it wasn't the WW, which I was targeting as the most suitable key "training run" for Belfast. It was either that or the Portumna 100k and as WW takes close to twice as long as Portumna to complete, equivalent to 100 miles+ on the flat and with all those "strength training" hills it should be the best preparation there is for Belfast - assuming I recover sufficiently in the five weeks between the events. With Ironman Wales 8 weeks after Belfast I may be cutting it a bit tight if I am to run a decent marathon leg so by default Belfast must be my "A Target", followed by Wales. Then again if I was taking Belfast seriously perhaps I shouldn't have entered Tri Athlone last weekend. As it was "only" half the distance of an Ironman I thought I'd sail through it. I must have overcooked (or under ate) it on the bike, as the run was a bit of a slogfest - slowing from 7:20 pace for the first mile or two to an average of 7:48 by the time I crossed the line in 5:07:09 (113th place & 8th in Age Group - only realised it was the National Championships after I entered - the guy who came 2nd also came 2nd in IM Wales last year, where he described the course as "brutal")</div>
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Anyhow back to the WW. As this was my second outing at this event it is the only one of the three that I could say I knew what lay ahead of me - but then again I have a very short memory, particularly when it comes to pain and suffering - I suppose it is a good thing that I only retain the positive memories.</div>
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Meticulous preparation as usual meant that I left home at 7:15 for the two and a half hour drive to Cellbridge to pick up my cousin Liam, whose wife would be picking us up in Clonegal the following evening. A couple of last minute preparations and we hit the road for Marley Park shortly before 11, only to double back to collect Liam's drop bags, left in the hallway. We still got there in plenty of time to register, complete kit check (we had to carry far more this year) and distribute our drop bags. We both noticed that there weren't many of last years participants milling around the start area. Had we both forgotten how tought this race is - then again the evening was warm and dry compared to last years biblical floods. So at least the weather was on our side.</div>
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<strong>Marley Park - Crone Wood (Cut-Off 3 hours)</strong><br />
We all started off together running through Marley Park and on up the hill to Kilmashogue. I got a shout out from Karina, who said it was my 100 mile Connemara run that inspired her to take it on last year. Good to meet you Karina. Within the hour I had tripped on the rocky trail across Tribadden and gave myself a bloody knee. It wasn't like I was running fast. In fact I had been passed by 3 or 4 runners, including the leading lady, as I am very poor on technical trails - must be some sort of Dys.,???..xia. Once on the open road to Glencullen, I wipe the blood from my leg and make steady progress towards Prince William's Seat, where I catch back up to a group of 6 spread out in front of me. I lose them again on the technical descent to Curtlestown Wood but catch up with the leading lady, Linda O'Connor from Kerry along the route around Knockree, where we chat for a while, before I lose her again on the descent towards the Glencree River. <br />
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The night is mild and relatively warm, perfect T-Shirt weather. With 2:27 on the watch I make my way into Crone Wood CP and as I have no drop bag to collect I carry on, once I have "checked in", passing Linda in the process.<br />
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<strong>Crone Wood - Glendalough (Cut-off 8 hours)</strong><br />
The run up through Crone Wood past Powerscourt Waterfall (unseen in the darkness) is pretty uneventful. Down to the Dargle River crossing and the long drag up around the shoulder of Djouce, where I am overtaken by two guys chatting away to themselves as if they were on a Sunday stroll. Once I am up on the boardwalk heading towards White Hill I have the worst of the technical running behind me and most of the dark hours behind me. Making my way down towards the Sally Gap Road I look back and see a string of lights stretched out behind me in the distance coming down off Djouce - enchanting. As the light improves I switch off my headtorch as I head towards Oldbridge, passing one of the guys who had passed me on Djouce - looks like he was fading - not a good sign so early in the race. I hit Glendalough shortly before 6 (31 miles done, only 50 to go).<br />
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<strong>Glendalough - Ironbridge (Cut-off 12 hours)</strong><br />
I collect my drop bag (Banana Milk and a few homemade almond/date/coconut/chocolate energy balls) and am soon heading up towards Poulanass Waterfall and the long climb up to Mullacor, maintaining a consistent jog all the way to the top, along the boardwalk and down the fire roads to Glenmalure and the halfway mark, with 7:45 on the watch. I was looking forward to the impromptu stop for bacon and coffee at the entrance to woods that is the start of the long climb up towards Drongoff Gap. However Jeff and Robbie are not here this year, but I do get a few salty crisps and a strong cup of black coffee from Aisling, who is crewing for her brother, Padraig. I take a small break sitting in the middle of a stream to remove the muscle pain and cool my legs - very refreshing. This works quite well so I repeat the process whenever I get the opportunity. I pass a group of early morning hikers on the slog up to Dromgoff Gap, eventually reaching the top and on to the next climb up Carrickashane, crossing the boardwalk where I became a cropper last year. I stop briefly at one of those open log cabins to cool my legs with water from the water butt before running on down the fire road to the Ironbridge CP with the time approaching 9:25. I take a relatively long stop here (4 or 5 minutes) taking one of the BBQ sausages Robbie is cooking on a stove and sitting down in the river for a minute or two to enjoy it. Coming out of the river I notice a young guy who had just arrived - I hadn't seen him coming as when I had looked back from the top of Carrickashane I had not seen anyone behind me.<br />
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<strong>Ironbridge - Dying Cow (Cut-off 16:30 hours)</strong><br />
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I leave Ironbridge with a sense of purpose, as now I have a position to defend, although deep down I know I am only racing against myself as it would be foolish to run at anyone else's pace with so many miles left to run. Still I manage to keep a steady jog up and over the hill beyond Ballyteige Bridge but am eventually overtaken on the long road to Moyne, as I take a call from Abina, telling her that I should be finished at 4 - still a long way off though. The day has heated up nicely with sun shining brightly. I resume jogging and overtake my new friend (the only other participant I have seen since 4 a.m.) as he stops at his crew's car for some R&R.<br />
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A few miles down the road at the beginning of the next off-road section I sit in the middle of a stream to "treat" my legs before beginning the long climb up Garryvoe Hill and on to Mangans Wood, where I am overtaken by my new friend after exchanging a few pleasantries. This time he is gone out of sight after a mile or two, his pace being much faster than mine. Down onto the Tinahealy Road I meet a few guys togging out to run back the way to support Paul Daly, taking the opportunity to fill my water bottles. I make reasonably steady progress along Muskeagh Boreen and down on to the road section leading to Dying Cow, entering the checkpoint just before one in the afternoon. Torben Dahl, who ran some of the road with me from here this time last year, is manning the checkpoint and soon has me sorted with my drop bag. I mentally note that it is about 1 hour to Raheenakit and a further 2 hours to Clonegal and the finish line and with the time at 12:55 I am still just about on target for a four o'clock finish. Time to get going.<br />
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<strong>Dying Cow - Raheenakit (Cut-off 18:00 hours)</strong><br />
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While Torben said it was about 15km to Raheenakit, I think and hope it is closer, if I am to get there in a hour. Last year I walked a lot from this point and I "lost" a lot of time. I'd have to concentrate on maintaining a reasonable pace if I am to hit the finish by 4. After walking the initial steep climb I resume running along the road to Kilquiggan Cross, stopping briefly to take a chocolate bar and some very refreshing cool water over the head from a couple supporting the race from their front gate - unbelievable!!! especially considering that the gap between runners. I hit Raheenakit in the hour and stock up on fuel for the last push home.<br />
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<b>Raheenakit - Clonegal (Cut-off 21:00 hours)</b><br />
There is a slight kick in the teeth leaving Raheenakit, as the WW is temporarily detoured around an area of tree-felling, adding about 1 km to the course. The detour is along a quite pleasant woodland trail, that appears to be reserved for horse riding, judging by the footprints left on the ground. Soon I am back on the all too familiar punishing stony fire roads and have all but given up hope of getting to Clonegal by 4. I keep the pace steady and with an estimated total distance of 81 miles I reckon I will be close. Just one last climb up through the last section of forest on Urelands Hill, managing to quieten the mental demons, which are urging me to stop and walk, as my target is futile and what would a few more minutes matter. I am out of the forest and passing the "Clonegal 5km" sign, with about 26 minutes to go - i'd need 8 minute miles to get me there (5 minute kms). The first 2 km are along a gradual downhill - passing the "Clonegal 3km" sign with 17 minutes to go. I reckon I have slowed to 6 minute kms and am unable to up the pace, predicting i'll be a minute over my target. The Garmin beeps for mile 81 with 15:58 on the clock, still some way to go. The "Welcome to Clonegal" come into view and my journey is nearly over - the Garmin turns over 16 hours and the finish line is in sight- turning the last corner and stopping at the WW Board in 16:00:58 (16:01:30 Official Time) for a 7th place finish. I had thought I was 8th, so someone must have dropped out - or so I though until the guy who had passed me 35 km back came in to touch the board half an hour later. It turns out he needed a rest at Dying Cow and I hadn't noticed when I passed through.<br />
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<b>What's Next</b><br />
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With the WW done and dusted and the race report finally complete I can now turn my head towards the nemesis that is the Belfast 24 hour. It feels like it has crept up on me as I am only beginning to realise that I have not done near enough race specific runs. Apart from the WW, I have only run two longish runs in the last two month, pacing the Cork and Waterford marathons - surely a 24 hour race commands a bit more respect than that. My philosophy has been that the time on the bike training for the IM will stand to me next Friday/Saturday. With an average monthly mileage of 420 over the last 3 months compared to a running average of 166 miles lets hope it's true. I'm also hoping that the few residual niggles from the WW and recent training will fade over the next few days of relative rest and relaxation. I feel like I am winging it a bit and could be in for a rude awakening on Friday/Saturday.<br />
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Grellanhttp://www.blogger.com/profile/07132757537248747078noreply@blogger.com7tag:blogger.com,1999:blog-9214414108660001486.post-27390310739226436192015-04-05T22:48:00.001+01:002015-04-05T22:59:08.195+01:00Marató Barcelona With yours truly @ 5:19 - 5:24 (the end of the out and back section @ Km 22). Thanks to Clubmate Tim for the link. One of my shorter posts.<br />
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<iframe allowfullscreen="" frameborder="0" height="315" src="https://www.youtube.com/embed/74xgOfS3nfg" width="560"></iframe>Grellanhttp://www.blogger.com/profile/07132757537248747078noreply@blogger.com3tag:blogger.com,1999:blog-9214414108660001486.post-57808174769314352112015-03-22T16:01:00.003+00:002015-03-23T22:50:31.818+00:00Carlsberg Don't Do Marathons.............<div class="separator" style="clear: both; text-align: left;">
.........................and they probably never will. </div>
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After running my first marathon in Dublin in 2006 I came to Barcelona in the spring of 2007 to prove that I could do better, but more importantly to run a marathon that would not cause me so much pain and suffering (The last 4 miles in Dublin were as bad as it gets) - in search of that finish line high that most first time marathoners talked about. That spring marathon in 2007 proved to be one of the most enjoyable marathons I ever ran, crossing the line I almost broke into tears I was so happy - the last 2 miles were the only painful ones and only moderately so compared to Dublin. I could have broken 3:30 on that occasion if it had been my priority but I was over the moon with my 3:33:49 PB.</div>
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In 2010 I returned to Barcelona to have a crack off my first serious sub-3 hour attempt, but an injury leading up to the race, <a href="http://solorun.blogspot.ie/2010/03/amsterdam-barcelona-different-cities.html" target="_blank">which reared it's ugly head about 9 miles in</a>, put paid to that. My partner in crime on both those occasions was my friend Adrian and who better to partner up for the hat-trick return than him, although he'd be running his first marathon (or indeed any race) in 5 years. This year we were joined by Liam aka "Puds", who is more familiar with a bike than a pair of runners, having last togged out for a marathon (his second in all) way back in Dublin 2006 where he ran a very respectable 2:57 and was in the car on the way home by the time I crossed the line 50 minutes later. To top it off seven of my Eagle AC club-mates would be running the marathon - Tim and Sandra heading for sub 3:30 & 3:20 respectively -Kevin, with a first time marathon PB of 2:59, not giving much away in terms of a target - Finbarr aiming for sub 4 hours, Damien running his first marathon and Nora and Edwina (recovering from an injury). </div>
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<strong>Before</strong></div>
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We overnighted at my brother in law's in Dublin on Friday night, rising before 5 on Saturday morning to catch the 0640 flight to Barcelona - and they say that the most important nights sleep ahead of a marathon is two nights before! Landing at 1010 hrs local time we got a taxi to the Expo and very quickly picked up our race numbers. While I had packed a soft shell flask in which to carry a homemade gel I was not sure that I would be able to get the black strap molasses for my receipe and decided to pick up some GU Gels at the expo for insurance - 3 ought to do it. We had booked an apartment about half a mile from the start/finish and were lucky enough to sign in early and get a few hours of R&R before heading into town to meet up with the Eagle gang to watch Ireland's narrow defeat to Wales in the Six Nations Championship. Then it was back out to base for more carb loading and a quite if not early night, watching the skiing world cup and the Tirreno-Adriatico on German Eurosport!</div>
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Adrian was up first at 6:30 for his porridge as he needed to eat early in order to avoid gastro-intestinal issues during the race. I rose at seven as I was only planning on taking on some coffee to get the bowels moving, but had to add a few carbs to help them on their way. The sky was clear and the sun shining, with the temperature cool - it was going to be a perfect day for running. I left first for the 0800hrs scheduled Eagle AC photo-shoot outside the bag drop area - although when I arrived there were (understandably) about 10,000 others at the rendevouz point also so needless to say the photo-shoot wasn't an entire success - although 4 of the eight managed to meet. I met up briefly with Nora and Edwina and wished them well before heading to the sub-3hour section where most of the runners were running around in a tight circle - not unlike the horse enclosure before a race meet. I joined them for a few "laps" but quickly cottoned on to the futility of jogging around at 11 minute pace with people cutting in front of you every few strides. My heart rate was in the 90's standing still and shot into the 120's when breaking into an easy jog - I hadn't known that I was that psyched!!! </div>
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Shortly before the gun I met up with Kevin, whom I hadn't known had entered as a sub-3 hour runner - dark horse Kevin. We decided to hang at the back of the corral and let the front of the sub-3:15 group stream past us as the barriers between the corrals were lifted with a few minutes to go. The 2:45 and 3:00 pacers were well up in front. I kept an eye out for Puds (who had signed on as a sub 3:15 runner) but could not spot him.</div>
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As I had no pace band and my only real goal was a sub 3 hour finish I had targeted 21 minutes for every 5 km (coincided with the timing mats), which would take me to 2:48 for 40 Km, leaving me a good cushion to get under 3 hours - in fact 21 minute 5ks would get me home in 2:57:12 which was roughly in the territory where I thought my body was capable of delivering me to. Only time would tell.</div>
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I shook hands with Kevin and as the gun went off we shuffled down the Avenue Reina Marie Cristina, taking nearly a minute to cross the timing mats. We ran between the brick towers that frame the start/finish area, which we would not see again for another 42 Km. Crossing the Placa d'Espana, I turn to say something to Kevin and he is nowhere to be seen - I look in front - no, he's not gone ahead - it's a bit early to be dropping off the pace particularly as it is still only building up - strange! nothing I can do but run on alone.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg-NmFqEL50OtOEHrP4ifmCEB3FAx3k0W_15OvcT3pl9Ab_wYvYz0Uf2JYTk2tqhs0ct2c8pTlL8jPMLyc2jCqLBFA08yDAf1PPwV18lbtHwX4RJUSGsa51dA3Z9V45UI6Lpn1LCBMV3UNh/s1600/Av+Marie+Cristina.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg-NmFqEL50OtOEHrP4ifmCEB3FAx3k0W_15OvcT3pl9Ab_wYvYz0Uf2JYTk2tqhs0ct2c8pTlL8jPMLyc2jCqLBFA08yDAf1PPwV18lbtHwX4RJUSGsa51dA3Z9V45UI6Lpn1LCBMV3UNh/s1600/Av+Marie+Cristina.jpg" height="400" width="356" /></a></div>
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<strong>Placa d'Espana - Les Corts (0 - 5 Km)</strong></div>
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The first 5 km towards Camp Nou is a net uphill. That, coupled with the congestion over the first few kms and my desire to ease into the race makes for a relatively slow start, with the Garmin showing a 7:04 opening mile along the 2+km straight section of Carrer de Sants. There are quite a few long straights like this in the marathon, which can be quite impressive, seeing the field of runners spread out in front of you - unless you are the leader of course. The average pace on the Garmin comes down to 7:00 with a 6:56 second mile. I'm finding the going a bit tough during these opening miles, more so because I am off my target pace than anything else. I'm not too concerned as it always seems to take me 3 or 4 miles before the engines are fully warmed up. My heart rate has climbed into the high 150's, which is a bit alarming as I only saw these figures in training when I was pushing hard during speedwork sessions. I ignore the data as I am running at a relatively comfortable pace that I feel I can maintain. I cross the 5 km timing mat in 21:33, over half a minute down on target. The 3 hour pacers are well out in front, but at least I can see them - time to reel them in.</div>
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<strong><em>5k Time - 21:33 (Projected finish - 3:01:52) </em></strong></div>
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<strong><em>Position 1,317.</em></strong></div>
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<strong>Les Corts - Enteca ( 5 - 10 Km)</strong></div>
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After rounding Camp Nou (7 Km) we pass the highest point on the course and turn right onto the Avenue Diagonal for 2 Km, which is the start of a long gradual descent, where my pace picks up and I gradually reel in the 3 hour pace group as my mile splits reduce to sub 6:30, without any additional effort. I am generally ignoring pace and running by "comfortably hard" effort. </div>
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The water stations, spaced about every 2.5 Km, are excellent - advertised 100m in advance, with bottled water on both sides of the road handed out over a section at least 100m long with 20 to 30 volunteers on either side - so there is plenty of time to move into the side to collect a bottle, which is no harm given the volume of runners. Likewise the support is fantastic ,with crowds of supporters lined out along the route, concentrated at intersections and live music every few Kms - the drumming groups are the best as there is something very primitive about the rhythm that keeps the adrenaline flowing. I am at the back of the 3 hour pacing group approaching the 10km mark and wonder how I am going to get through, with 4 pacers spread out across the road there is no easy route - however as we approach a water station the crowd parts in the middle and I manage to slip through the most congested section, crossing the 10 km timing mat in 42:02 - more or less back on track, covering the second 5 k in 20:29. </div>
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<strong><em>10k Time - 42:02 (Projected finish - 2:57:22)</em></strong></div>
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<strong><em>Position 1,104 (213 places gained)</em></strong></div>
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<strong>Enteca - Diagonal (10 - 15 Km)</strong></div>
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After the 10k mark we turn left heading back towards the Placa d'Espana continuing on a very gentle descent with my "Garmin" pace continuing to be below 6:30. There's still a steady stream of runners in front of me as we turn left again along the Gran Via de les Corts Catalanes, where our apartment is located - another 2 km long straight. With the even grade it is quite easy to maintain a steady pace/effort with my heart rate between 157 and 160. I continue to slowly move through the field in front of me, hardly noticeable except for the fact that I do not form associations with any of the runners around me the way I would in other races with those running the same pace as me. Just before Km 14 we turn left along Passeig de Gracia for 1 Km with is the start of a gentle rise for the next 2 Km - the free ride is over. This is where I became a cropper back in 2010. No such problem today. I maintain a reasonable pace in the 6:40's and cross the 15 km timing mat in 1:02:44 - 16 seconds ahead of target and 20:42 for the previous 5k.</div>
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<strong><em>15k Time - 1:02:44 (Projected finish - 2:56:28)</em></strong></div>
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<strong><em>Position 786 (318 places gained - including passing the 3 hour pace group)</em></strong></div>
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<strong>Diagonal - Fabra i Puig (15 - 20 Km)</strong></div>
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After the 16 km mark we pass one of Barcelona's most famous landmarks, the incomplete Sagrada Familia, spectacular no matter how many time you see it, although I have no time to take in its splendour and it is soon behind me as we head for a 4 km long out and back section along the wide Avenue Meridana taking us to the turnaround at Km 20. Here we get a clear view of the front runners coming against us on the opposite side of the road. I spot the leading female, cocooned within a group of male runners, after passing through the half way point with the time coming up to 1:15. Further back are the 2:45 pacers with a group of 30 to 40 in their wake - the Spanish take their running seriously. The website advertises pacers from 2:45 up to 4:00 only, despite the fact that over one third of the field finish in over 4 hours.<br />
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Eventually I reach the turnaround and cross the 20km timing mat in 1:23:30, increasing the margin on my target to 30 seconds.<br />
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<strong><em><strong><em>20k Time - 1:23:30 (Projected finish - 2:56:14)</em></strong></em></strong>
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<strong><em><strong><em>Position 709 (77 places gained)</em></strong></em></strong></div>
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<strong>Fabra I Puig - Besos (20 - 25 Km)</strong></div>
I get a great buzz from running close to the steady stream of runners coming against me over the next 2 Km. Puds gives me a shout out - I reckon he is about half a mile behind and not far off the 3 hour pace group - biding his time until the halfway mark I guess. I cross the halfway timing mat as the clock approaches 1:29, with the Garmin bang on 1:28:00.
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<em><strong>Halfway Time 1:28:00 (Projected finish 2:56:00</strong></em></div>
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<em><strong>Position 697 (12 places gained)</strong></em></div>
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<strong><em></em></strong>Next to come past is clubmate Kevin a few minutes behind Puds, followed by Sandra, who is looking very comfortable. and gives me a big shout out. I had planned to take my first gel after the halfway point but decide to defer it until Km 25 (15.5 miles), with the second scheduled for 32Km and the final one for the last 5 km or so. As a mid-foot striker who skimps on cushioned soles I tend to be quite noisy, with the effect that I turned quite a few heads as I approached runners from behind, disturbing the relative peace and get them wondering when I am going to pull off the course with an injury as surely all that slapping can't be good for me.<br />
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With the out and back section behind us we head east. The Garmin shows 15 miles completed in 1:39:xx but it is over 1:40 before I pass the 15 mile sign (in addition to the km marks, every 5 miles was also marked). We turn south-east heading for the coast and cross the 25 Km timing mat in 1:44:00 - 1 minute ahead of target and another 5k in 20:30. I take my first gel here as I can feel my pace slowing relative to a few runners around me.<br />
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<strong><strong><em>25k Time - 1:44:00 (Projected finish - 2:55:32)</em></strong></strong></div>
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<strong><strong><em>Position 659 (50 places gained, 38 since halfway, </em></strong></strong></div>
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<strong>Besos - Selva de Mar (25 - 30 Km)</strong></div>
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At 26 km we turn right along the Avenue Diagonal for a 2.5 Km out and back section towards the Torres Agbar. I manage to maintain a reasonably consistent pace with those around me. I see the 2:45 pacers coming against me on the opposite side of the road - still with a considerable group of runners with them. There is always a steady stream of runners in front of me, so I am never alone, unlike some of my previous sub 3hour marathons. Eventually we reach the turnaround and head back east along the Avenue Diagonal towards the coast. Approaching the 30km timing mat my lower intestine begins to show some activity, probably due to the gel I consumed at Km 25. Thankfully it is only gas and I am able to run on without having to seek out a portaloo. However I decide it is best to avoid taking any more gels in case it promotes further unwanted activity. I cross the 30km timing mat in 2:04:33, now nearly 90 seconds up on my 2:06:00 target ( i.e. 6 x 21:00).</div>
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<strong><em>30k Time - 2:04:33 (Projected finish - 2:55:11)</em></strong></div>
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<strong><em>Position 609 (50 places gained)</em></strong></div>
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<strong>Selva de Mar - Marina (30 - 35 Km)</strong></div>
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At 31 Km we reach the end of the Avenue Diagonal and take a sharp right heading for the coast. The next 5 kms prove more challenging as there are a few drags and there is no shade from the sun, although it is not hot. Perhaps I am beginning to feel the effects of the effort. Still I maintain my forward momentum through the field in front of me, so at least I am running at least as well as those around me. My heart rate is consistently in the 159 to 162 range so, although it is relatively high, at least I am running at an effort that I can maintain over a relatively long period. </div>
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At 34.5 Km we turn right heading inland and back towards the City Centre. The volunteers dispensing vaseline from outstreatched hands in blue surgical gloves prove invaluable as I notice a bit of chafing under my arms from the club singlet, putting up with the mild inconvenience of having greasy fingers. </div>
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I cross the 35km timing mat in 2:25:51 - now 69 seconds up on my target, having lost a few seconds over the last 5 Km (21:18). 7 Km to go and the wheels are beginning to wobble slightly. This is where the mental demons start to kick in <em></em></div>
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<em>"Sure you're well on for the sub-3 hour and you have a good cushion. So what if you lose a minute or two. It's not like you're aiming for a PB or anything".</em></div>
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Still I push on as, apart from stopping and walking, which never entered the head, there is only one effort that I can churn out and whatever pace that gives will have to do. </div>
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<strong><strong><em>35k Time - 2:25:51 (Projected finish - 2:55:50)</em></strong></strong></div>
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<strong><strong><em>Position 533 (76 places gained - despite the slower split my overtaking rate increased)</em></strong></strong></div>
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<strong>Marina - Paral-Lei (35 - 40 Km)</strong></div>
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7 Km from the finish line is still a long way out and I now have to concentrate a bit more on the leg turnover to stay on pace. I reckon that the longer I can push the pace/effort the closer i'll get to the finish line without conceding valuable seconds. We are now running towards the City Centre, through the Parc de la Ciutadella under the Arc De Triomf and left along Ronda de Sant Pere. The crowds are bigger now and the cheering more intense, which helps getting the adrenaline going. I am counting down the Kms left - passing 37 Km - only 5.195 to go - 21/22 minute of effort remaining. While I reckon I am close to 2:55 for 42 Km I know that the PB (sub 2:54:35) is beyond reach, particularly as I don't have the energy that I though I might have for a final kick over the closing 5 km. It's a long way out to risk everything on a final throw of the dice. Maintaining a consistent steady pace is the best strategy and it placates the mental demons. </div>
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We turn left down the side of Placa de Catalunya and into the old city along paved pedestrian streets that feel hard on the legs. I feel my pace is slowing as the effort is beginning to show. We turn right at the bottom of the town and along the waterfront heading for the Mirador de Colom, statue of Christopher Colombus, that signals that the end is not too far away. My flagging energy prompts me to dig into my pocket for one of my GU gels and down half of it, safe in the knowledge that I will be well across the finish line before it hits the far end of my digestive system. </div>
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At last we are on the Avenue de Paral-Lei the final straight before the finish. However at over 2 Km long and at a slight incline it is not an easy run in. The fact that you can see the red brick of the twin towers that frame the Placa d'Espana helps in the sense that the finish is in sight but does wreck the head a little as it never appears to get any closer.</div>
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We cross the penultimate timing mat at 40 Km, with 2:46:23 on the watch, back to over 90 seconds cushion on my 2:48:00 40 km target, which suggests a sub 2:56 finish if I can keep it going for the last 2 km. </div>
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<em><strong>40k Time - 2:46:23 (Projected finish - 2:55:31)</strong></em><strong><br />
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<em><strong>Position 477 (56 places gained)</strong></em></div>
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<strong>Paral-Lei - Placa d'Espana (40 - 42.2 Km)</strong></div>
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The last 2 km is all about pushing to keep the pace going. The cheering crowds keep me motivated and the fact that I just have to keep pace with those around me and forget about how much closer those brick towers appear to be getting. The effort remains reasonably comfortable in as much as the end of a marathon can be, no finishing kick here (a testament to a lack of real speedwork in my training - probably not too significant in the grand scheme of endurance racing). Finally the brick towers are looming over me as I turn left along the Avenue Reina Marie Cristina and the finish line is in sight, not as close as I expected (would have liked) and with the clock turning to 2:56:00 (2:55:xx on the garmin) I had no incentive to take the effort into the anaerobic zone just to eek out a few more seconds, satisfied to cross the line in 2:55:37, in what was, in the grand scheme of things one of the best marathons I have ever run.</div>
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<em><strong>Finish 2:55:37</strong></em></div>
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<em><strong>Position 451 (26 places gained)</strong></em></div>
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<strong>After</strong></div>
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Within a minute of finishing Puds came across the line for a 2:56:xx PB finish, which included a 7:58 toilet break mile 10. So we may well have crossed the line together if he had avoided that pit stop. A few minutes lying down with the legs raised against a barrier and we were good enough to hobble the half mile back to the apartment, having to negotiate our way across the river of runners coming in towards the finish line, including cheering clubmate Tim on his way to his sub-3:30 PB. Well done Tim.</div>
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After a quick shower and a bite to eat at the apartment Puds and I headed to one of the outdoor cafes for a celebratory beer in the warm sunshine where we were joined by Adrian on his return from the finish line. Adrian had a tougher time out there, going through the half in 2:00 and finishing in 4:30, having done the minimum of training, and effectively using Barcelona as the kick off to his training for Ironman Wales in September. Still he joked that Pud's toilet break mile was a full minute faster than his fastest mile. </div>
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The beers were followed by a few more beers in town (although I had to ease back on the pace and reverted to coffee - I just hadn't the training put in). We rounded off the evening by joining my Eagle clubmates for dinner and a few more beers, where we all recounted our days struggle. In addition to Tim's PB there were some great results out there with Sandra running to a 3:18 PB (22nd Woman and first Irish Woman), Damien running his first marathon in 3:43 and Finbarr running his first sub-4 hour in an impressive 3:48. Kevin, my running partner for the first 100 yards, decided to do a bit of sightseeing and eased back to a relatively comfortable 3:14 finish. Nora and Edwina topped their day off with 3:57 and 4:00 finishes. We all agreed that it was a fantastic event, superbly organised and one of the best marathons we have run - well worth the trip.</div>
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</strong><br />Grellanhttp://www.blogger.com/profile/07132757537248747078noreply@blogger.com18tag:blogger.com,1999:blog-9214414108660001486.post-90595477488537167632015-03-09T00:07:00.000+00:002015-03-10T00:10:49.151+00:00Marathon Training Week 8 of 9<div style="text-align: justify;">
With the long runs and long marathon pace speedwork sessions in the bag the key workout of the penultimate week, 11 days out from Barcelona, involved 5/6 miles at LT Pace (10 Mile) between a mile of warm-up and cool-down. I assume the idea is to reduce volume and increase speed in order to get a bit of last minute pep into the legs. As I had missed the fastest sessions of my training programme in Week 5 (5 x 1 mile @ 10k pace followed by a HM race) I know I am behind the curve as far as speed-work is concerned. With this in mind I was a bit concerned that I would not hit the target pace, but I was there or thereabouts, perhaps overcooking it on the earlier reps, leaving me a bit wanting towards the end. I kept to 5 fast miles as I knew that 6 would be pushing the boundary too much. Not much to do now except to count down the days.</div>
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<span style="font-family: Calibri;"><b><span style="font-size: 14pt; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-IE; mso-hansi-font-family: Calibri;">June 2013</span></b><span style="font-size: 14pt; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-IE; mso-hansi-font-family: Calibri;"> - Week 9 of 10</span><span style="font-family: "Times New Roman","serif"; font-size: 12pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-IE;"><o:p></o:p></span></span></div>
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<tr style="mso-yfti-irow: 1;">
<td colspan="2" style="background: rgb(242, 242, 242); border-color: rgb(0, 0, 0); border-style: inset none; border-width: 1pt 0px; mso-background-themecolor: background1; mso-background-themeshade: 242; mso-border-bottom-alt: inset windowtext .75pt; mso-border-top-alt: inset windowtext .75pt; padding: 0cm; width: 489.05pt;" valign="top" width="652"><div align="center" class="MsoNormal" style="line-height: normal; margin: 0cm 0cm 10pt; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-align: center;">
<b style="mso-bidi-font-weight: normal;"><span style="font-size: 12pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-IE;"><span style="font-family: Calibri;">Session # 1 – 5/6 x 1 Mile @ LT (10 Mile) Pace<o:p></o:p></span></span></b></div>
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<tr style="mso-yfti-irow: 2;">
<td style="background: rgb(198, 217, 241); border-color: rgb(0, 0, 0); border-style: inset inset inset none; border-width: 1pt 1pt 1pt 0px; mso-background-themecolor: text2; mso-background-themetint: 51; mso-border-bottom-alt: inset windowtext .75pt; mso-border-right-alt: inset windowtext .75pt; mso-border-top-alt: inset windowtext .75pt; padding: 0cm; width: 262.25pt;" width="350"><div class="MsoNormal" style="line-height: normal; margin: 6pt 8.95pt 6pt 7.1pt; text-align: justify;">
<span style="font-size: 12pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-IE;"><span style="font-family: Calibri;">The last hard session of the training programme and where else could I
go but the straight road where I have experienced most of the pain in the
build up for Barcelona. My 10 mile PB pace is 6:14 but i'd be happy with
anything in the 6:20 range (close enough to my HM paced runs a few week
back).<o:p></o:p></span></span></div>
<div class="MsoNormal" style="line-height: normal; margin: 6pt 8.95pt 6pt 7.1pt; text-align: justify;">
<span style="font-size: 12pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-IE;"><o:p><span style="font-family: Calibri;"> </span></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin: 6pt 8.95pt 6pt 7.1pt; text-align: justify;">
<span style="font-size: 12pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-IE;"><span style="font-family: Calibri;">The first three fast miles were heading east with a slight tailwind (I
think) and went well in 6:11/07/18 and the last two heading home were in
6:14/20. I had decided that 5 repeats were enough and the slowing pace for
the last rep (I had to push the last 1/4 mile to get the pace from 6:23 to
6:20 avg) was enough to confirm that. Done and dusted. No HRM.<o:p></o:p></span></span></div>
<div class="MsoNormal" style="line-height: normal; margin: 6pt 8.95pt 6pt 7.1pt; text-align: justify;">
<span style="font-size: 12pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-IE;"><o:p><span style="font-family: Calibri;"> </span></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin: 6pt 8.95pt 6pt 7.1pt; text-align: justify;">
<b style="mso-bidi-font-weight: normal;"><span style="font-size: 12pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-IE;"><span style="font-family: Calibri;">10.02 miles in 1:13:54 (7:22
pace, No HRM) with 5 x 1 Mile in 6:11/07/18/14/20.<o:p></o:p></span></span></b></div>
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<td style="background: rgb(198, 217, 241); border-color: rgb(0, 0, 0); border-style: inset none inset inset; border-width: 1pt 0px 1pt 1pt; mso-background-themecolor: text2; mso-background-themetint: 51; mso-border-bottom-alt: inset windowtext .75pt; mso-border-left-alt: inset windowtext .75pt; mso-border-top-alt: inset windowtext .75pt; padding: 0cm; width: 8cm;" width="302"><div class="MsoNormal" style="line-height: normal; margin: 6pt 7.1pt 6pt 12.7pt; text-align: justify;">
<span style="font-size: 12pt;"><span style="font-family: Calibri;">With a 2:56:01
Marathon at the start of Week 9 needless to say the planned speed session was
canned.<o:p></o:p></span></span></div>
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<span style="font-size: 12pt;"><o:p><span style="font-family: Calibri;"> </span></o:p></span></div>
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<span style="font-size: 12pt;"><o:p><span style="font-family: Calibri;"> </span></o:p></span></div>
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<i style="mso-bidi-font-style: normal;"><span style="font-size: 12pt;"><span style="font-family: Calibri;">Recovery from last Monday's marathon paced
"training run" went quite well with a slow recovery 6 mile run on
grass on Tuesday. In fact most of my running this week has been on grass with
heavy legs for a few days but no niggles or DOMs. <o:p></o:p></span></span></i></div>
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<td colspan="2" style="background: rgb(242, 242, 242); border: rgb(0, 0, 0); height: 32.7pt; mso-background-themecolor: background1; mso-background-themeshade: 242; padding: 0cm; width: 489.05pt;" width="652"><div align="center" class="MsoNormal" style="line-height: normal; margin: 0cm 0cm 10pt; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-align: center;">
<b><span style="font-size: 14pt; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-IE; mso-hansi-font-family: Calibri;"><span style="font-family: Calibri;">Session # 2 – 10 to 12 Miles Slow with 6 x 100m @
5k Pace.<o:p></o:p></span></span></b></div>
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<td style="background: rgb(198, 217, 241); border: rgb(0, 0, 0); mso-background-themecolor: text2; mso-background-themetint: 51; padding: 0cm; width: 262.25pt;" width="350"><div class="MsoNormal" style="line-height: normal; margin: 0cm 6.3pt 10pt 7.1pt; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-align: justify;">
<span style="font-size: 12pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-IE;"><span style="font-family: Calibri;">I took it slow this time out – no issues.<o:p></o:p></span></span></div>
<div class="MsoNormal" style="line-height: normal; margin: 0cm 6.3pt 10pt 7.1pt; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-align: justify;">
<span style="font-family: Calibri;"><b style="mso-bidi-font-weight: normal;"><span style="font-size: 12pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-IE;">11.4 Miles
in 1:36:21 (8:28 pace @ Avg 117 Hr (616 Hb/Km)</span></b><span style="font-size: 12pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-IE;"><o:p></o:p></span></span></div>
</td>
<td style="background: rgb(198, 217, 241); border: rgb(0, 0, 0); mso-background-themecolor: text2; mso-background-themetint: 51; padding: 0cm; width: 8cm;" width="302"><div class="MsoNormal" style="line-height: normal; margin: 0cm 6.3pt 10pt 6.35pt; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-align: justify;">
<span style="font-size: 12pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-IE;"><o:p><span style="font-family: Calibri;"> </span></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin: 0cm 6.3pt 10pt 6.35pt; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-align: justify;">
<span style="font-size: 12pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-IE;"><span style="font-family: Calibri;">I deferred Friday's "long run" until
Saturday morning so that I could join the 7:30 pace Club run, only to show up
half an hour late. I ran the route in reverse so as to meet up with the group
and return with them. The pace was a little faster than planned, hitting 7:13
average over 12.28 miles on a beautiful sunny morning.<o:p></o:p></span></span></div>
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<br />Grellanhttp://www.blogger.com/profile/07132757537248747078noreply@blogger.com6tag:blogger.com,1999:blog-9214414108660001486.post-39116704014314914892015-03-01T15:57:00.004+00:002015-03-01T16:04:20.660+00:00Marathon Training Week 7 of 9With the peak training session out of the way the last three weeks before Barcelona should be getting relatively easier. However there were a few quality sessions remaining:-<br />
<br />
<strong>18 Days out</strong> - 5, 4, 3, 2 and 1 mile @ MP with 2 minutes rest (That's 15 miles @ MP, up from the 12 I did last weekend. This went reasonably well but wasn't without a struggle towards the end.<br />
<br />
<strong>11Days out -</strong> 5/6 miles @ LT (10 mile pace) with 2 minute jog recoveries. The last key session to get a bit of speed in the legs before the main event. With me struggling at the HM paces earlier in the programme this is likely to be a tough session.<br />
<br />
<strong>6 Days out </strong>- 2 miles @ 10k Pace. A final sharpening session. While it shouldn't prove too challenging I doubt that i'll be able to achieve 10k PB pace.<br />
<br />
<br />
<div style="text-align: justify;">
On Tuesday I completed a MAF Evaluation run at the track and the result shows that my aerobic efficiency is not as good as it was in early December (in the middle of my high mileage aerobic base-building period) and while this can be explained by the fact that I am in the middle of my peak training weeks for Barcelona, with a continual cycle of stress and recovery, a similar MAF evaluation at the same point in my training programme in 2013 yielded a better result. Not much in it perhaps, particularly if it is weight adjusted. Time to lose a few pounds - I am in day 4 of a 14 day carb depletion diet (Ref: Phil Maffetone's "Big Book of Endurance Training and Racing"), which should help - although my speed sessions on days 11 and 6 may suffer. Looking forward already to the 3 days of carb loading.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiut4__ev5NlWQ12fEg7QONamQaq8GKNSj6TNRtK_1gjKyPqLYr6SDY1h4Gk7DLa9PsTBDzuUYVve44TrjRYflpq2FPdJMC53Uo6LqsakD_8qBXeuKQemM47yuSpPd58vjipeM5T6yqQ1Db/s1600/MAFF+Comparison+1-3-15.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiut4__ev5NlWQ12fEg7QONamQaq8GKNSj6TNRtK_1gjKyPqLYr6SDY1h4Gk7DLa9PsTBDzuUYVve44TrjRYflpq2FPdJMC53Uo6LqsakD_8qBXeuKQemM47yuSpPd58vjipeM5T6yqQ1Db/s1600/MAFF+Comparison+1-3-15.jpg" height="640" width="480" /></a></div>
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<strong>Swim - 2 km</strong><br />
<strong>Bike - 36 Miles</strong><br />
<strong>Run - 63 Miles</strong><br />
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<td style="background: rgb(217, 217, 217); border-color: rgb(0, 0, 0); border-style: inset inset inset none; border-width: 1pt 1pt 1pt 0px; height: 48.9pt; mso-background-themecolor: background1; mso-background-themeshade: 217; mso-border-bottom-alt: inset windowtext .75pt; mso-border-right-alt: inset windowtext .75pt; mso-border-top-alt: inset windowtext .75pt; padding: 0cm; width: 8cm;" width="302"><div align="center" class="MsoNormal" style="line-height: normal; margin: 0cm 0cm 10pt; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-align: center;">
<b><span style="font-family: SansSerif; font-size: 14pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-IE;">February 2015</span></b><span style="font-family: SansSerif; font-size: 14pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-IE;"> -
Week 7 of 9</span><span style="font-family: SansSerif; font-size: 12pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-IE;"><o:p></o:p></span></div>
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<td style="background: rgb(217, 217, 217); border-color: rgb(0, 0, 0); border-style: inset none inset inset; border-width: 1pt 0px 1pt 1pt; height: 48.9pt; mso-background-themecolor: background1; mso-background-themeshade: 217; mso-border-bottom-alt: inset windowtext .75pt; mso-border-left-alt: inset windowtext .75pt; mso-border-top-alt: inset windowtext .75pt; padding: 0cm; width: 262.25pt;" width="350"><div align="center" class="MsoNormal" style="line-height: normal; margin: 0cm 0cm 10pt; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-align: center;">
<b><span style="font-family: SansSerif; font-size: 14pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-IE;">May/June 2013</span></b><span style="font-family: SansSerif; font-size: 14pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-IE;"> -
Week 8 of 10</span><span style="font-family: SansSerif; font-size: 12pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-IE;"><o:p></o:p></span></div>
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<tr style="mso-yfti-irow: 1;">
<td colspan="2" style="background: rgb(242, 242, 242); border-color: rgb(0, 0, 0); border-style: inset none; border-width: 1pt 0px; mso-background-themecolor: background1; mso-background-themeshade: 242; mso-border-bottom-alt: inset windowtext .75pt; mso-border-top-alt: inset windowtext .75pt; padding: 0cm; width: 489.05pt;" valign="top" width="652"><div align="center" class="MsoNormal" style="line-height: normal; margin: 6pt 0cm; text-align: center;">
<b style="mso-bidi-font-weight: normal;"><span style="font-size: 12pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-IE;"><span style="font-family: Calibri;">Session # 1 – 5, 4, 3, 2 &
1 miles @ MP<o:p></o:p></span></span></b></div>
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<tr style="mso-yfti-irow: 2;">
<td style="background: rgb(198, 217, 241); border-color: rgb(0, 0, 0); border-style: inset inset inset none; border-width: 1pt 1pt 1pt 0px; mso-background-themecolor: text2; mso-background-themetint: 51; mso-border-bottom-alt: inset windowtext .75pt; mso-border-right-alt: inset windowtext .75pt; mso-border-top-alt: inset windowtext .75pt; padding: 0cm; width: 8cm;" width="302"><div class="MsoNormal" style="line-height: normal; margin: 6pt 8.95pt 6pt 7.1pt; text-align: justify;">
<span style="font-size: 12pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-IE;"><span style="font-family: Calibri;">The last 22 days of my marathon training programme are quite
prescriptive and "Day 18" called for 5+4+3+2+1 mile at marathon
pace with 2 minute rest in between with 1 mile warm up and cool down. To be
honest I had thought of deferring this session until the weekend as it was only
four days since my last hard session (3 x 4 miles @ MP), which I had swapped
with my "Day 22" long run last weekend. Still, better to get it
done and over with, assuming I could. I'd be satisfied with a marathon pace
in the 6:40s, given that I was less than rested.<o:p></o:p></span></span></div>
<div class="MsoNormal" style="line-height: normal; margin: 6pt 8.95pt 6pt 7.1pt; text-align: justify;">
<span style="font-size: 12pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-IE;"><o:p><span style="font-family: Calibri;"> </span></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin: 6pt 8.95pt 6pt 7.1pt; text-align: justify;">
<span style="font-size: 12pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-IE;"><span style="font-family: Calibri;">The first five mile segment went well @ 6:37 pace average, but I
hadn't realised that I had the wind at my back - not very strong but enough
to slow me down during the remaining sections - 4 miles @ 6:40 pace, 3 miles
@ 6:41 pace, 2 miles @ 6:52 pace (net uphill & against the wind) and 1
mile @ 6:41 pace. The last 2 and 1 mile sections were more uncomfortable as
my body began to tire and my heart rate rose well above my lactate threshold.
This could well be due to glycogen depletion as I took no fuel on board and
hadn't eaten all day. With an average 6:41 pace for the 15 MP miles I am
quite happy with the session. Avg Hr 148 (659 Hb/Km)<b style="mso-bidi-font-weight: normal;"><o:p></o:p></b></span></span></div>
</td>
<td style="background: rgb(198, 217, 241); border-color: rgb(0, 0, 0); border-style: inset none inset inset; border-width: 1pt 0px 1pt 1pt; mso-background-themecolor: text2; mso-background-themetint: 51; mso-border-bottom-alt: inset windowtext .75pt; mso-border-left-alt: inset windowtext .75pt; mso-border-top-alt: inset windowtext .75pt; padding: 0cm; width: 262.25pt;" width="350"><div class="MsoNormal" style="line-height: normal; margin: 6pt 7.1pt 6pt 12.7pt; text-align: justify;">
<span style="font-size: 12pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-IE;"><span style="font-family: Calibri;">Most of the work is done. The two most challenging session of the
final 3 weeks are <o:p></o:p></span></span></div>
<div class="MsoNormal" style="line-height: normal; margin: 6pt 7.1pt 6pt 12.7pt; text-align: justify;">
<span style="font-size: 12pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-IE;"><o:p><span style="font-family: Calibri;"> </span></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin: 6pt 7.1pt 6pt 12.7pt; text-align: justify;">
<span style="font-size: 12pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-IE;"><span style="font-family: Calibri;">•18 Days out - 17 mile run with 15 @ MP (5, 4, 3, 2 & 1 mile with
2 minute rests)<o:p></o:p></span></span></div>
<div class="MsoNormal" style="line-height: normal; margin: 6pt 7.1pt 6pt 12.7pt; text-align: justify;">
<span style="font-size: 12pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-IE;"><span style="font-family: Calibri;">•11 days out - 5/6 x 1 mile @ 10M Pace (LT pace and no faster)<o:p></o:p></span></span></div>
<div class="MsoNormal" style="line-height: normal; margin: 6pt 7.1pt 6pt 12.7pt; text-align: justify;">
<span style="font-size: 12pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-IE;"><o:p><span style="font-family: Calibri;"> </span></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin: 6pt 7.1pt 6pt 12.7pt; text-align: justify;">
<span style="font-size: 12pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-IE;"><span style="font-family: Calibri;">As I traditionally pace the Cork City Marathon on the June weekend (12
days out) I opted to pace the first half of the 3 hour marathon instead as
part of my scheduled 15 miles @ MP - close enough and certainly more
training benefit than pacing the full distance at a slower pace. <o:p></o:p></span></span></div>
<div class="MsoNormal" style="line-height: normal; margin: 6pt 7.1pt 6pt 12.7pt; text-align: justify;">
<span style="font-size: 12pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-IE;"><o:p><span style="font-family: Calibri;"> </span></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin: 6pt 7.1pt 6pt 12.7pt; text-align: justify;">
<span style="font-size: 12pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-IE;"><span style="font-family: Calibri;">This meant that I would have to run the 5/6 x 1 mile @ 10M pace as
part of my scheduled track session on Tuesday. However as most of the club
would be running the John Buckley 5k at the Marina I decided last minute to
give that a go instead - ok the pace would be faster and the distance
shorter, but it sounded far more attractive than running laps of the track to
a specific time <o:p></o:p></span></span></div>
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<span style="font-size: 12pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-IE;"><o:p><span style="font-family: Calibri;"> </span></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin: 6pt 7.1pt 6pt 12.7pt; text-align: justify;">
<span style="font-size: 12pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-IE;"><span style="font-family: Calibri;">This is where I deviated from the plan in 2013 and got the first of 2
PB’s in the space of a week – 17:57 in the <a href="http://solorun.blogspot.co.uk/2013/06/marathon-training-week-8-of-10-and-my.html" target="_blank">John Buckley 5k</a> (down from 18:39)
on Tuesday.<o:p></o:p></span></span></div>
</td>
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<td colspan="2" style="background: rgb(242, 242, 242); border: rgb(0, 0, 0); height: 32.7pt; mso-background-themecolor: background1; mso-background-themeshade: 242; padding: 0cm; width: 489.05pt;" width="652"><div align="center" class="MsoNormal" style="line-height: normal; margin: 0cm 0cm 10pt; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-align: center;">
<b><span style="font-size: 14pt; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-IE; mso-hansi-font-family: Calibri;"><span style="font-family: Calibri;">Session # 2 – 15 Mile Long Run with 6 x 100m @ 5k
Pace.<o:p></o:p></span></span></b></div>
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<td style="background: rgb(198, 217, 241); border: rgb(0, 0, 0); mso-background-themecolor: text2; mso-background-themetint: 51; padding: 0cm; width: 8cm;" width="302"><div class="MsoNormal" style="line-height: normal; margin: 0cm 6.3pt 10pt 7.1pt; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-align: justify;">
<span style="font-size: 12pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-IE;"><span style="font-family: Calibri;">My legs and body were still feeling the effects
of the last week. I struggled to keep under 7:30 pace. Plenty of rest and
recovery over the next 2 weeks. Avg Hr 131 (611 Hb/Km)<o:p></o:p></span></span></div>
<div class="MsoNormal" style="line-height: normal; margin: 0cm 6.3pt 10pt 7.1pt; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-align: justify;">
<b style="mso-bidi-font-weight: normal;"><span style="font-size: 12pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-IE;"><span style="font-family: Calibri;">15 Miles
in 1:52:34 (7:30 pace @ Avg 131 Hr (611 Hb/Km).<o:p></o:p></span></span></b></div>
</td>
<td style="background: rgb(198, 217, 241); border: rgb(0, 0, 0); mso-background-themecolor: text2; mso-background-themetint: 51; padding: 0cm; width: 262.25pt;" width="350"><div class="MsoNormal" style="line-height: normal; margin: 0cm 6.3pt 10pt 6.35pt; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-align: justify;">
<span style="font-size: 12pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-IE;"><span style="font-family: Calibri;">I paced the first half of the <a href="http://solorun.blogspot.co.uk/2013/06/pacing-my-way-to-pb.html" target="_blank">Cork City Marathon</a>
in 1:29:43 and decided to race the second half in 1:26:18 and managed to pull
off a PB by over 3 minutes.<o:p></o:p></span></span></div>
<div class="MsoNormal" style="line-height: normal; margin: 0cm 6.3pt 10pt 6.35pt; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-align: justify;">
<b style="mso-bidi-font-weight: normal;"><span style="font-size: 12pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-IE;"><span style="font-family: Calibri;">26.22
Miles in 2:56:01 (6:42 pace @ Avg 149 Hr (566 Hb/Km).<o:p></o:p></span></span></b></div>
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</tbody></table>
Grellanhttp://www.blogger.com/profile/07132757537248747078noreply@blogger.com2tag:blogger.com,1999:blog-9214414108660001486.post-46407470256247839042015-02-22T12:48:00.000+00:002015-02-22T12:50:56.149+00:00Marathon Training Week 6 of 9<div style="text-align: justify;">
This week was all about nailing the key workout of the training programme - 3 x 4 miles @ MP with 3 mile moderate recoveries. I managed to complete it at the target paces but was a few minutes behind where I was in 2013. So while i'm still not in the same shape as I was then, I should be capable of a sub-3 hour marathon in Barcelona. As I am about 3 kg heavier than I was at this stage of my training in 2013 I reckon that is where the difference in pace is coming from.</div>
<div style="text-align: justify;">
</div>
<div style="text-align: justify;">
The rest of my training programme should be relatively straightforward to complete, although next weeks 5, 4, 3, 2 & 1 mile @ MP with 2 minute recoveries looks even more daunting than this weeks session - back in 2013 I avoided this session by incorporating it in the Cork City Marathon, where I managed to cover 26.22 miles @ MP ;-)</div>
<div style="text-align: justify;">
</div>
<div style="text-align: justify;">
</div>
<div style="text-align: justify;">
<strong>Swim</strong> - 2 km</div>
<div style="text-align: justify;">
<strong>Bike</strong> - 38 miles </div>
<div style="text-align: justify;">
<strong>Run</strong> - 64 miles</div>
<div style="text-align: justify;">
</div>
<div style="text-align: justify;">
</div>
<table border="1" cellpadding="0" cellspacing="0" class="MsoNormalTable" style="mso-cellspacing: 0cm; mso-padding-alt: 0cm 0cm 0cm 0cm; mso-yfti-tbllook: 1184; width: 652px;">
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<td style="background: rgb(217, 217, 217); border-color: rgb(0, 0, 0); border-style: inset inset inset none; border-width: 1pt 1pt 1pt 0px; height: 48.9pt; mso-background-themecolor: background1; mso-background-themeshade: 217; mso-border-bottom-alt: inset windowtext .75pt; mso-border-right-alt: inset windowtext .75pt; mso-border-top-alt: inset windowtext .75pt; padding: 0cm; width: 8cm;" width="302"><div align="center" class="MsoNormal" style="line-height: normal; margin: 0cm 0cm 10pt; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-align: center;">
<span style="font-family: Calibri;"><b><span style="font-size: 14pt; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-IE; mso-hansi-font-family: Calibri;">February 2015</span></b><span style="font-size: 14pt; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-IE; mso-hansi-font-family: Calibri;"> - Week 6 of 9</span><span style="font-family: "Times New Roman","serif"; font-size: 12pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-IE;"><o:p></o:p></span></span></div>
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<td style="background: rgb(217, 217, 217); border-color: rgb(0, 0, 0); border-style: inset none inset inset; border-width: 1pt 0px 1pt 1pt; height: 48.9pt; mso-background-themecolor: background1; mso-background-themeshade: 217; mso-border-bottom-alt: inset windowtext .75pt; mso-border-left-alt: inset windowtext .75pt; mso-border-top-alt: inset windowtext .75pt; padding: 0cm; width: 262.25pt;" width="350"><div align="center" class="MsoNormal" style="line-height: normal; margin: 0cm 0cm 10pt; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-align: center;">
<span style="font-family: Calibri;"><b><span style="font-size: 14pt; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-IE; mso-hansi-font-family: Calibri;">May 2013</span></b><span style="font-size: 14pt; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-IE; mso-hansi-font-family: Calibri;"> - Week 6 & 7 of 10</span><span style="font-family: "Times New Roman","serif"; font-size: 12pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-IE;"><o:p></o:p></span></span></div>
</td>
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<td colspan="2" style="background: rgb(242, 242, 242); border-color: rgb(0, 0, 0); border-style: inset none; border-width: 1pt 0px; mso-background-themecolor: background1; mso-background-themeshade: 242; mso-border-bottom-alt: inset windowtext .75pt; mso-border-top-alt: inset windowtext .75pt; padding: 0cm; width: 489.05pt;" valign="top" width="652"><div align="center" class="MsoNormal" style="line-height: normal; margin: 0cm 0cm 10pt; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-align: center;">
<b style="mso-bidi-font-weight: normal;"><span style="font-size: 12pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-IE;"><span style="font-family: Calibri;">Session # 1 – Nothing Scheduled<o:p></o:p></span></span></b></div>
</td>
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<tr style="mso-yfti-irow: 2;">
<td style="background: rgb(198, 217, 241); border-color: rgb(0, 0, 0); border-style: inset inset inset none; border-width: 1pt 1pt 1pt 0px; mso-background-themecolor: text2; mso-background-themetint: 51; mso-border-bottom-alt: inset windowtext .75pt; mso-border-right-alt: inset windowtext .75pt; mso-border-top-alt: inset windowtext .75pt; padding: 0cm; width: 8cm;" width="302"><div class="MsoNormal" style="line-height: normal; margin: 6pt 8.95pt 6pt 7.1pt; text-align: justify;">
<span style="font-size: 12pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-IE;"><span style="font-family: Calibri;">Because I cut a week from my training programme I was going to be
missing out on a 22 mile long run so I decided to run an easy mid-week long
run covering <o:p></o:p></span></span></div>
<div class="MsoNormal" style="line-height: normal; margin: 6pt 8.95pt 6pt 7.1pt; text-align: justify;">
<span style="font-size: 12pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-IE;"><o:p> </o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin: 6pt 8.95pt 6pt 7.1pt; text-align: justify;">
<b style="mso-bidi-font-weight: normal;"><span style="font-size: 12pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-IE;"><span style="font-family: Calibri;">20.16 miles in 2:48:49 (8:23
pace @ 116Hr = 605 Hb/Km)<o:p></o:p></span></span></b></div>
<div class="MsoNormal" style="line-height: normal; margin: 6pt 8.95pt 6pt 7.1pt; text-align: justify;">
<b style="mso-bidi-font-weight: normal;"><span style="font-size: 12pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-IE;"><o:p> </o:p></span></b></div>
<div class="MsoNormal" style="line-height: normal; margin: 6pt 8.95pt 6pt 7.1pt; text-align: justify;">
<span style="font-family: Calibri;"><i style="mso-bidi-font-style: normal;"><span style="font-size: 12pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-IE;">I may do a MAF evaluation next
week to see where I am in terms of aerobic efficiency</span></i><b style="mso-bidi-font-weight: normal;"><span style="font-size: 12pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-IE;">.<o:p></o:p></span></b></span></div>
</td><td style="background: rgb(198, 217, 241); border-color: rgb(0, 0, 0); border-style: inset none inset inset; border-width: 1pt 0px 1pt 1pt; mso-background-themecolor: text2; mso-background-themetint: 51; mso-border-bottom-alt: inset windowtext .75pt; mso-border-left-alt: inset windowtext .75pt; mso-border-top-alt: inset windowtext .75pt; padding: 0cm; width: 262.25pt;" width="350"><div style="margin: 6pt 4.75pt 6pt 10.3pt; text-align: justify;">
<b style="mso-bidi-font-weight: normal;">Week 6<o:p></o:p></b></div>
<div style="margin: 6pt 4.75pt 6pt 10.3pt; text-align: justify;">
With
no specific speed session in the programme I used my Tuesday track session to
complete the 5 mile evaluation run, the results of which I covered in my
pervious post.<o:p></o:p></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-size: 12pt;"><span style="font-family: Calibri;">15.66 miles in 1:58:28 (7:33 pace @ 128 Hr = 601
Hb/Km) with 5 mile Evaluation in 34:18 (6:52 pace @ 138.4 Hr = 590 Hb/Km).<o:p></o:p></span></span></b></div>
<div class="MsoNormal" style="line-height: normal; margin: 6pt 0cm 6pt 12.7pt; text-align: justify;">
<b style="mso-bidi-font-weight: normal;"><span style="font-size: 12pt;"><o:p> </o:p></span></b></div>
<div class="MsoNormal" style="line-height: normal; margin: 6pt 0cm 6pt 12.7pt; text-align: justify;">
<span style="font-family: Calibri;"><span style="font-size: 12pt;">I paced the
Killarney Lakeside Marathon for a 3:15 finish (7:23 pace & No HRM) –
deferring my key training session until Week 7.</span><span style="font-size: 12pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-IE;"><o:p></o:p></span></span></div>
</td></tr>
<tr style="height: 32.7pt; mso-yfti-irow: 3;"><td colspan="2" style="background: rgb(242, 242, 242); border: rgb(0, 0, 0); height: 32.7pt; mso-background-themecolor: background1; mso-background-themeshade: 242; padding: 0cm; width: 489.05pt;" width="652"><div class="MsoNormal" style="line-height: normal; margin: 0cm 0cm 10pt; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-align: center;">
<span style="font-size: 14pt; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-IE; mso-hansi-font-family: Calibri;"><span style="font-family: Calibri;"><strong>Session # 2 - 2 mile warmup followed by 3 x 4 mile @ MP with 3 mile recoveries<o:p></o:p></strong></span></span></div>
</td></tr>
<tr style="mso-yfti-irow: 4; mso-yfti-lastrow: yes;"><td style="background: rgb(198, 217, 241); border: rgb(0, 0, 0); mso-background-themecolor: text2; mso-background-themetint: 51; padding: 0cm; width: 8cm;" width="302"><div class="MsoNormal" style="line-height: normal; margin: 0cm 6.3pt 10pt 7.1pt; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-align: justify;">
<span style="font-size: 12pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-IE;"><span style="font-family: Calibri;">Today was the day - the key session in my
marathon training programme - 2 mile warm up followed by 3 x 4 miles @ MP
with 3 mile moderate recoveries and 1 mile cool down. I had originally
planned to run this on the grass at the Farm (as I had done back in 2013 for
my PB marathon(s)) but the overnight rain was sure to make conditions tricky
underfoot so I stuck to the roads, running from home doing loops of the Model
Farm Road / Straight Road and Ballincollig. Conditions were almost perfect
for running - cool sunshine with a light north-westerly breeze (still a bit
of a head wrecker when running hard into it). The downside of keeping away
from the Farm was that I had to carry my water (500ml) and gel (homemade with
honey, molasses & a pinch of salt) - using my Salomon race vest (great
piece of kit). <o:p></o:p></span></span></div>
<div class="MsoNormal" style="line-height: normal; margin: 0cm 6.3pt 10pt 7.1pt; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-align: justify;">
<span style="font-size: 12pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-IE;"><span style="font-family: Calibri;">The plan was to run MP @ 6:45 or less and the
recoveries @ 7:30 or less (Ideally MP @ sub-6:40 and recoveries @ sub7:20 -
which was my target the last time I did this session)<o:p></o:p></span></span></div>
<div class="MsoNormal" style="line-height: normal; margin: 0cm 6.3pt 10pt 7.1pt; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-align: justify;">
<span style="font-size: 12pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-IE;"><span style="font-family: Calibri;">Warmup miles @ 7:32 & 7:13 pace were followed
by 4 miles @ 6:34 pace (comfortably hard), 3 miles @ 7:15 pace, all well
under control. The second 4 miles were a tad slower @ 6:37 pace but still
under control. I had to concentrate a bit more to keep the sub 7:20 pace for
the second 3 mile recovery @ 7:17 pace average ( I took the one and only swig
of my gel and water here) before launching into the final 4 miles which
proved much tougher (more drags) @ 6:39 pace - certainly feeling the pressure
towards the end. A 1 mile cool down and I was done. Session nailed. A few
minutes slower than in 2013 so I reckon I should be in 2:57/58 shape. Avg Hr
146 (628 HbKm)<o:p></o:p></span></span></div>
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</div>
<div class="MsoNormal" style="line-height: normal; margin: 0cm 6.3pt 10pt 7.1pt; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-align: justify;">
<span style="font-family: Calibri;"><b style="mso-bidi-font-weight: normal;"><span style="font-size: 12pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-IE;">21 Miles
in 2:25:37 (6:56 pace @ Avg 146 Hr (628 Hb/Km) Max 160) with 3 x 4 miles @
6:34/37/39 pace.</span></b><span style="font-size: 12pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-IE;"><o:p></o:p></span></span></div>
<div class="MsoNormal" style="line-height: normal; margin: 0cm 6.3pt 10pt 0cm; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-align: justify;">
<span style="font-size: 12pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-IE;"><o:p> </o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin: 0cm 6.3pt 10pt 7.1pt; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-align: justify;">
<span style="font-size: 12pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-IE;"><o:p> </o:p></span></div>
</td><td style="background: rgb(198, 217, 241); border: rgb(0, 0, 0); mso-background-themecolor: text2; mso-background-themetint: 51; padding: 0cm; width: 262.25pt;" width="350"><div class="MsoNormal" style="line-height: normal; margin: 0cm 6.3pt 10pt 6.35pt; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-align: justify;">
<b style="mso-bidi-font-weight: normal;"><span style="font-size: 12pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-IE;"><span style="font-family: Calibri;">Week 7<o:p></o:p></span></span></b></div>
<div class="MsoNormal" style="line-height: normal; margin: 0cm 6.3pt 10pt 6.35pt; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-align: justify;">
<span style="font-size: 12pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-IE;"><span style="font-family: Calibri;">The day of reckoning had finally arrived.</span></span></div>
<div class="MsoNormal" style="line-height: normal; margin: 0cm 6.3pt 10pt 6.35pt; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-align: justify;">
<span style="font-size: 12pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-IE;"><span style="font-family: Calibri;"></span></span> </div>
<div class="MsoNormal" style="line-height: normal; margin: 0cm 6.3pt 10pt 6.35pt; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-align: justify;">
<span style="font-size: 12pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-IE;"><span style="font-family: Calibri;">I had asked Joe about this session when he gave
me the programme as he had said that it was the toughest session of the
programme -<span style="mso-spacerun: yes;"> </span>tougher than the 15 miles
@ MP next week (5, 4, 3, 2 & 1 miles @ MP with 2 minute recoveries)?
- "that will be no bother to you if you nail this session" he had
assured me. I remember joining Joe for this session when he was training for
Berlin in 2010 - although then the 3 mile recoveries were cut back to 1 mile
(to save time). I used the same venue - the grass of UCC Farm.</span></span></div>
<div class="MsoNormal" style="line-height: normal; margin: 0cm 6.3pt 10pt 6.35pt; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-align: justify;">
<span style="font-size: 12pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-IE;"><span style="font-family: Calibri;"><o:p></o:p></span></span> </div>
<div class="MsoNormal" style="line-height: normal; margin: 0cm 6.3pt 10pt 6.35pt; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-align: justify;">
<span style="font-size: 12pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-IE;"><span style="font-family: Calibri;">I selected a MP pace of <span style="mso-spacerun: yes;"> <</span> 6:40 and the plan for the recoveries <
7:20 pace) was to keep them pretty steady so as to maintain a reasonable
level of stress - there's no point in finishing fresh ;-)<o:p></o:p></span></span></div>
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</div>
<div class="MsoNormal" style="line-height: normal; margin: 0cm 6.3pt 10pt 6.35pt; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-align: justify;">
<span style="font-size: 12pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-IE;"><span style="font-family: Calibri;">I was using the run to trial a homemade gel receipe
(honey, with a dash of black strap molasses and a pinch of salt, watered down
to fill a borrowed gel flask - looked like a minature Guinness) <o:p></o:p></span></span></div>
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</div>
<div class="MsoNormal" style="line-height: normal; margin: 0cm 6.3pt 10pt 6.35pt; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-align: justify;">
<span style="font-size: 12pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-IE;"><span style="font-family: Calibri;">The 2 warmup miles took me from 7:20 to 7:00 pace
before launching into the first 4 MP miles which were covered in a reasonably
comfortable 26:15 (6:34 pace average). The 3 recovery miles were also covered
in a comfortable pace although faster than planned (7:03 pace). </span></span></div>
<div class="MsoNormal" style="line-height: normal; margin: 0cm 6.3pt 10pt 6.35pt; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-align: justify;">
<span style="font-size: 12pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-IE;"><span style="font-family: Calibri;"><o:p></o:p></span></span> </div>
<div class="MsoNormal" style="line-height: normal; margin: 0cm 6.3pt 10pt 6.35pt; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-align: justify;">
<span style="font-size: 12pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-IE;"><span style="font-family: Calibri;">The next 4 miles were a bit more stressful,
particularly at the start where I had to concentrate on the pace. The
increase in effort paid off with a 26:23 second 4 miler (6:36 pace). The
start of my second recovery 3 miler was around 7:20 pace but, once recovered,
increased to give an average 7:07 pace. I took a swig or two from my gel flask
and a drop of water at mile 15 (1:42:17) before launching into my final 4
miler after 16 miles. </span></span></div>
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<span style="font-size: 12pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-IE;"><span style="font-family: Calibri;"><o:p></o:p></span></span> </div>
<div class="MsoNormal" style="line-height: normal; margin: 0cm 6.3pt 10pt 6.35pt; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-align: justify;">
<span style="font-size: 12pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-IE;"><span style="font-family: Calibri;">This time it required all my concentration to
keep on pace with the effort like that of a 20 minute tempo run. I could
afford to push harder over the last mile and a half as I knew the stress
would soon be over. It was a long countdown though - 26:11 for the last 4
(avg 6:33 pace) and Mile 20 in 2:15:39 (marginally faster than my fastest 20
miler - 2:16:00). A slow achy cooldown mile gave me 21 for the session. Legs
well and truly smashed - so I suppose job well done and key session nailed.<o:p></o:p></span></span></div>
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</div>
<div class="MsoNormal" style="line-height: normal; margin: 0cm 6.3pt 10pt 6.35pt; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-align: justify;">
<b style="mso-bidi-font-weight: normal;"><span style="font-size: 12pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-IE;"><span style="font-family: Calibri;">21 Miles
in 2:23:39 (6:50 pace @ Avg 144 Hr (611 Hb/Km) Max 161) with 3 x 4 miles @
6:34/36/33 pace.<o:p></o:p></span></span></b></div>
</td>
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</tbody></table>
<div style="text-align: justify;">
</div>
Grellanhttp://www.blogger.com/profile/07132757537248747078noreply@blogger.com1tag:blogger.com,1999:blog-9214414108660001486.post-38079060006495878802015-02-15T18:08:00.000+00:002015-02-15T18:08:28.332+00:00Marathon Training Week 5 of 9<div style="text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgZEcp43NB9kNFAuqK709lwL-DHMVmkxew3qIOdbR_ZhIGDtu7bQuQsPa9MkNjSal-7g7MJ5xbohSwb-Op6GfQ7BlHkOke-C35nlWNV6zt2vtBaSyyLRFgoRP0bqjD7aUqGF3tQhdqfEdsQ/s1600/Speed+Kills.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgZEcp43NB9kNFAuqK709lwL-DHMVmkxew3qIOdbR_ZhIGDtu7bQuQsPa9MkNjSal-7g7MJ5xbohSwb-Op6GfQ7BlHkOke-C35nlWNV6zt2vtBaSyyLRFgoRP0bqjD7aUqGF3tQhdqfEdsQ/s1600/Speed+Kills.png" height="143" width="200" /></a></div>
<br />
<div style="text-align: justify;">
Up until now I was just about managing to keep on track with my marathon train(ing) but this week it got derailed good and proper - all down to the application of too much speed. I should have known that the paces I was targeting were causing a bit more stress than the body could take and I paid the price (although not too costly as it turns out) at the track on Tuesday when I lined up for my weekly speed session (4 x 1 mile @ 10k pace). After my 2 miles warm-up (programme said 5 - ops!) I started a few strides to get the blood flowing and immediately I felt a sharp pain in my right hammy and knew immediately that fast running was out of the question. The good news was that I was able to continue on and run at an easy pace without aggravating the hammy and the longer I went the less noticeable the niggle. </div>
<div style="text-align: justify;">
</div>
<div style="text-align: justify;">
With no speed work for a week to 10 days my second session of the week, a HM race, was also out. This was no harm really as the closest (only) HM I could find was in Mount Julliet in Kilkenny (2 hours+ away) and with our own Eagle 5 mile club race to help out with on Sunday, I didn't want to be AWOL two days running. Instead I replaced the hard race with a steady longer run, which went quite well, with not a peep out of my hammy, despite pushing the pace down to 6:14 (downhill) at one stage - the secret being that I was well warmed up. The analogy of a "slow roast" in the oven comes to mind, where it takes quite a while for the heat to penetrate to the centre of the joint (muscle). So i'll keep that in mind when I want to push the pace next time out. Actually the next scheduled quality session, next weekend, is the mother of all sessions - the one, that if you nail it, your marathon is in the bag - 2 miles warm-up followed by 3 x 4 miles @ MP with 3 mile moderate recoveries. At least the paces from here on in will primarily be MP or slower. <br />
<br />
I will keep the comparison with my previous training programme to see where the next few weeks lead me compared to 2 years ago.<br />
<br />
<strong>Swim - 2 Km</strong> (Nose clip worked a treat)<br />
<strong>Bike - 0 miles</strong> (Eagle AC 5 Mile Race duties intervened - i'll call this a cutback week)<br />
<strong>Run - 60 miles</strong> (3 days rest - certainly a cutback week)</div>
<br />
<br />
<br />
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<td style="background: rgb(217, 217, 217); border-color: rgb(0, 0, 0); border-style: inset inset inset none; border-width: 1pt 1pt 1pt 0px; height: 48.9pt; mso-background-themecolor: background1; mso-background-themeshade: 217; mso-border-bottom-alt: inset windowtext .75pt; mso-border-right-alt: inset windowtext .75pt; mso-border-top-alt: inset windowtext .75pt; padding: 0cm; width: 227.55pt;" width="303"><div align="center" class="MsoNormal" style="line-height: normal; margin: 0cm 0cm 10pt; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-align: center;">
<span style="font-family: Calibri;"><b><span style="font-size: 14pt; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-IE; mso-hansi-font-family: Calibri;">February 2015</span></b><span style="font-size: 14pt; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-IE; mso-hansi-font-family: Calibri;"> - Week 5 of 9</span><span style="font-family: "Times New Roman","serif"; font-size: 12pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-IE;"><o:p></o:p></span></span></div>
</td>
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<span style="font-family: Calibri;"><b><span style="font-size: 14pt; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-IE; mso-hansi-font-family: Calibri;">May 2013</span></b><span style="font-size: 14pt; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-IE; mso-hansi-font-family: Calibri;"> - Week 5 of 10</span><span style="font-family: "Times New Roman","serif"; font-size: 12pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-IE;"><o:p></o:p></span></span></div>
</td>
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<tr style="mso-yfti-irow: 1;">
<td colspan="2" style="background: rgb(242, 242, 242); border-color: rgb(0, 0, 0); border-style: inset none; border-width: 1pt 0px; mso-background-themecolor: background1; mso-background-themeshade: 242; mso-border-bottom-alt: inset windowtext .75pt; mso-border-top-alt: inset windowtext .75pt; padding: 0cm; width: 482.7pt;" valign="top" width="644"><div align="center" class="MsoNormal" style="line-height: normal; margin: 0cm 0cm 10pt; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-align: center;">
<b style="mso-bidi-font-weight: normal;"><span style="font-size: 12pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-IE;"><span style="font-family: Calibri;">Session # 1 – 4 x 1 mile @ 10k Pace with 2 minute
recoveries.<o:p></o:p></span></span></b></div>
</td>
</tr>
<tr style="mso-yfti-irow: 2;">
<td style="background: rgb(198, 217, 241); border-color: rgb(0, 0, 0); border-style: inset inset inset none; border-width: 1pt 1pt 1pt 0px; mso-background-themecolor: text2; mso-background-themetint: 51; mso-border-bottom-alt: inset windowtext .75pt; mso-border-right-alt: inset windowtext .75pt; mso-border-top-alt: inset windowtext .75pt; padding: 0cm; width: 227.55pt;" width="303"><div style="margin: 6pt 4.75pt 6pt 3.65pt; text-align: justify;">
The
plan this week called for 4 x 1 mile @ 10k pace with 2 minute recoveries
between 5 mile warmup and 5-6 mile moderate cooldown. <o:p></o:p></div>
<div style="margin: 6pt 4.75pt 6pt 3.65pt; text-align: justify;">
I
remembered the middle bit but forgot the length of the warmup/cooldown. It
was a bit irrelevant in any event as after 2 miles warmup I started a few
strides and the niggle in my right hammy reared its ugly head and stopped any
fast running in its track. <o:p></o:p></div>
<div class="MsoNormal" style="line-height: normal; margin: 6pt 8.95pt 6pt 7.1pt; text-align: justify;">
<span style="font-size: 12pt;"><span style="font-family: Calibri;">So my only option
was to pick up the head torch from the car and revert to an easy run on the
walkway along the Curaheen River to get a double digit run in - disappointed
with the absence of speedwork but delighted that I had no issue with easy
running. Looks like i'll have to suspend the marathon training programme for
a week to 10 days as speedwork is out. <o:p></o:p></span></span></div>
<div class="MsoNormal" style="line-height: normal; margin: 6pt 8.95pt 6pt 7.1pt; text-align: justify;">
<span style="font-size: 12pt;"><o:p> </o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin: 6pt 8.95pt 6pt 7.1pt; text-align: justify;">
<span style="font-family: Calibri;"><b style="mso-bidi-font-weight: normal;"><span style="font-size: 12pt;">12.18 miles in 1:38:43 (8:06 pace @ 119 Hr = 599
Hb/Km).</span></b><b style="mso-bidi-font-weight: normal;"><span style="font-size: 12pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-IE;"><o:p></o:p></span></b></span></div>
</td>
<td style="background: rgb(198, 217, 241); border-color: rgb(0, 0, 0); border-style: inset none inset inset; border-width: 1pt 0px 1pt 1pt; mso-background-themecolor: text2; mso-background-themetint: 51; mso-border-bottom-alt: inset windowtext .75pt; mso-border-left-alt: inset windowtext .75pt; mso-border-top-alt: inset windowtext .75pt; padding: 0cm; width: 9cm;" width="340"><div style="margin: 6pt 4.75pt 6pt 10.3pt; text-align: justify;">
I
wasn't worried about this session too much as I was coming down from last
weeks 4 x 8 laps of the track to 4 x 4 laps this week with 30 second more
recovery - ok the pace was going to be 10 to 15 seconds per mile faster, but
how tough could that be. Quite a bit as I found out. <o:p></o:p></div>
<div style="margin: 6pt 4.75pt 6pt 10.3pt; text-align: justify;">
While
last months UCC 10k race was @ 6:21 pace average, I had already completed
last weeks 4 x 2 miles @ HMP in 6:16/17 pace so I set my minimum target at my
10k PB pace of 6:09. With lane 1 open I had 6 minutes 1,600s in mind (90
second laps - 6:02 pace). Ok a bit faster that 10k pace, but surely i'm
capable of churning out 6 minute mile repeats - not quite as it turned out -
hitting repeats in 6:03/05/06/04 close enough but mildly dissappointing -
it's a fine line between the 2 mile repeats @ 6:16 pace last week and mile
repeats at 6:02 pace. Perhaps if I had an additional days rest after Sunday's
marathon I might have done better. Then again I wanted to maximise the number
of easy/rest days before my second session of the week.<o:p></o:p></div>
<div style="margin: 6pt 4.75pt 6pt 10.3pt; text-align: justify;">
<b style="mso-bidi-font-weight: normal;">15.97 miles in 1:55:44 (7:14 pace
@ 136 Hr = 611 Hb/Km) with 4 x 1 Mile @ 6:03/05/06/04 pace.</b><o:p></o:p></div>
</td>
</tr>
<tr style="height: 32.7pt; mso-yfti-irow: 3;">
<td colspan="2" style="background: rgb(242, 242, 242); border: rgb(0, 0, 0); height: 32.7pt; mso-background-themecolor: background1; mso-background-themeshade: 242; padding: 0cm; width: 482.7pt;" width="644"><div align="center" class="MsoNormal" style="line-height: normal; margin: 0cm 0cm 10pt; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-align: center;">
<b><span style="font-size: 14pt; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-IE; mso-hansi-font-family: Calibri;"><span style="font-family: Calibri;">Session # 2 - Half Marathon Race.<o:p></o:p></span></span></b></div>
</td>
</tr>
<tr style="mso-yfti-irow: 4; mso-yfti-lastrow: yes;">
<td style="background: rgb(198, 217, 241); border: rgb(0, 0, 0); mso-background-themecolor: text2; mso-background-themetint: 51; padding: 0cm; width: 227.55pt;" width="303"><div class="MsoNormal" style="line-height: normal; margin: 0cm 6.3pt 10pt 7.1pt; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-align: justify;">
<span style="font-size: 12pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-IE;"><span style="font-family: Calibri;">The plan called for a HM race but since hard
running is out for the time being I decided to replace it with a long steady
run. I turned up an hour early for the club 11.3 mile "Coffee Run".
<o:p></o:p></span></span></div>
<div class="MsoNormal" style="line-height: normal; margin: 0cm 6.3pt 10pt 7.1pt; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-align: justify;">
<span style="font-size: 12pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-IE;"><o:p> </o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin: 0cm 6.3pt 10pt 7.1pt; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-align: justify;">
<span style="font-size: 12pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-IE;"><span style="font-family: Calibri;">I warmed up over the first 4 miles and pushed a
6:39 5<sup>th</sup> mile, with no issues, so I kept a reasonably steady high
aerobic effort between 7:00 and 7:30 pace for the remainder of the session,
turning up deliberately late for the club run (fastest pace group was 8:00)
so that I could play catch up with the various pace groups. <o:p></o:p></span></span></div>
<div class="MsoNormal" style="line-height: normal; margin: 0cm 6.3pt 10pt 7.1pt; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-align: justify;">
<span style="font-size: 12pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-IE;"><span style="font-family: Calibri;">I caught the 8:00 group at the bottom of Rafeen
Hill and was dragged up the 1.73 mile climb @ 7:45 pace average (certainly
anaerobic @ 153 Avg Hr) and down the other side to the Rochestown Inn (1.54
miles @ 6:16 pace) with the last 4 miles @ 7:18 pace. <o:p></o:p></span></span></div>
<div class="MsoNormal" style="line-height: normal; margin: 0cm 6.3pt 10pt 7.1pt; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-align: justify;">
<span style="font-size: 12pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-IE;"><span style="font-family: Calibri;">I felt reasonably strong throughout with not a
sign of the niggle in my right hammy. With the absence of (and associated
injury risk with) pure speed i'll have to approach the remainder of my
marathon training (now 4 weeks away) from the endurance side - marathon pace
and up. <o:p></o:p></span></span></div>
<div class="MsoNormal" style="line-height: normal; margin: 0cm 6.3pt 10pt 7.1pt; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-align: justify;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Arial","sans-serif"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-IE;">23.19
Miles in 2:47:43 (7:13 pace @ 137 Hr - 614 Hb/Km)<o:p></o:p></span></b></div>
</td>
<td style="background: rgb(198, 217, 241); border: rgb(0, 0, 0); mso-background-themecolor: text2; mso-background-themetint: 51; padding: 0cm; width: 9cm;" width="340"><div class="MsoNormal" style="line-height: normal; margin: 0cm 7.05pt 10pt 5.6pt; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-align: justify;">
<span style="font-size: 12pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-IE;"><span style="font-family: Calibri;">This is the only scheduled race in the programme
and therefore took on a significance all of it's own - the only real test of
how my training has gone and what i'm capable of. The timing was perfect for
the Bandon Half Marathon (& 10k). The only issue is that it's a hilly
half and I couldn't shouldn't compare the result against my HM PB of 1:22:32.<o:p></o:p></span></span></div>
<div class="MsoNormal" style="line-height: normal; margin: 0cm 7.05pt 10pt 5.6pt; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-align: justify;">
<span style="font-size: 12pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-IE;"><span style="font-family: Calibri;"><span style="mso-spacerun: yes;"> </span>My
baseline target was 1:25 (6:30 pace) with an eye on getting under 1:24 if
things went well. Although the plan was to average 6:30 pace to the top of
the hill at mile 6.<o:p></o:p></span></span></div>
<div class="MsoNormal" style="line-height: normal; margin: 0cm 7.05pt 10pt 5.6pt; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-align: justify;">
<span style="font-size: 12pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-IE;"><span style="font-family: Calibri;">I headed out with Clubmates John and Tony, with
John also planning on 6:30 pace (but more as a hard training run than a race)
and Tony fresh from his 2:56 marathon PB in Limerick on Sunday.<o:p></o:p></span></span></div>
<div class="MsoNormal" style="line-height: normal; margin: 0cm 7.05pt 10pt 5.6pt; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-align: justify;">
<span style="font-size: 12pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-IE;"><span style="font-family: Calibri;">We stayed more or less together until Mile 6
(39:08), just 8 seconds off target 6:30 pace average - although mile 6 was @
7:04 pace (slowest of the day). I opened up the throttle on the downhill
Miles 7 (5:56 - my fastest of the day) and 8 (6:04) and kept a pretty good
6:15 pace for the next 2 miles, passing Mile 10 in 1:03:37 - 6:22 pace (about
a minute down on my HM PB<span style="mso-spacerun: yes;"> </span>- 1:02:46 @
Mile 10). The going got tough on the long rise between miles 10 and 11 (6:50)
as I passed Carmel Crowley (leading female) with my legs turning to jelly,
but thankfully turning back towards normal as the road levelled out and
dropped steeply to give me a pretty decent mile 12 (6:15). The drop gives way
to an energy zapping short but jelly leg climb, where I get passed by a 10k runner
(I could hear him coming for a while and had assumed he was a HM runner). The
10k started 45 minutes after the HM - so if I was finishing in 1:25 say (6:30
pace), I should be in the company of 40 minute 10k runners (6:26 pace). Great
Idea because a flagging HM runner could get pulled along by the 10k runners -
although he was the only 10k runner that I saw (not many sub-40s today). <o:p></o:p></span></span></div>
<div class="MsoNormal" style="line-height: normal; margin: 0cm 7.05pt 10pt 5.6pt; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-align: justify;">
<span style="font-size: 12pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-IE;"><span style="font-family: Calibri;">The last half mile was a steady drop to the
finish line where I could open up the pace a little - Mile 13 in 6:11 and a
final push to the finish - 1:23:30 for a 15th place finish and first M45
(worth €50). Delighted. John was just behind me with Tony a few seconds over
1:24 (and 2nd M45 - lucky for me he had a 2:56 marathon in his legs). Just
under a minute (58s) outside my PB, but that was never going to be challenged
on todays hilly course.<o:p></o:p></span></span></div>
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<strong><span style="font-family: "Arial","sans-serif";">17.7 miles in
2:01:12, with HM race in 1:23:30 - 6:22 pace @ 160Hr - 633 Hb/Km (Max 167)</span></strong><b style="mso-bidi-font-weight: normal;"><span style="font-size: 12pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-IE;"><o:p></o:p></span></b></div>
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<br />Grellanhttp://www.blogger.com/profile/07132757537248747078noreply@blogger.com4tag:blogger.com,1999:blog-9214414108660001486.post-30442582046644019922015-02-08T21:57:00.003+00:002015-02-08T21:59:14.843+00:00Marathon Training Week 4 of 9<div style="text-align: justify;">
I'm nearly halfway through the marathon programme and it's taking it toll. My target paces are just a tad ambitious considering my form on week 1 - plenty of endurance but not near enough speed. </div>
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<div style="text-align: justify;">
With the icy weather on Tuesday I had to abandon the track for another week and run my speed session on the road, which I find tougher mentally (there's a little more comfort in checking your splits every quarter mile on a consistent course) not to mind the fact that I struggled to hold the pace towards the end - unlike in 2013, when I could finish the session strong. <br />
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My weekend long run was at a slower pace than on previous weeks, primarily due to a niggle in my right hammy that I did not want to risk aggravating. My aerobic efficiency for the 24 miles @ 617 Hb/Km is similar to the 620 Hb/Km for the 26.2 mile run in 2013, despite the fact that I am still 2 to 3 Kg heavier than I was then - so not all bad. <br />
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My triathlon training continues to consist of a swim on a Saturday evening and a long cycle on Sunday morning (in the 100k range), all adding to the overall stress - and training benefit. The swim is affecting my sinuses with the chlorine causing a stuffy blocked nose and disrupting my sleep. It clears up on Sunday morning but the loss of sleep is tiring. I dug out my old nose clip today and will take it along to next weeks swim.<br />
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<strong>Swim - 2 Km</strong><br />
<strong>Bike - 64 Miles</strong><br />
<strong>Run - 70 Miles</strong></div>
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<span style="font-family: Calibri;"><b><span style="font-size: 14pt; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-IE; mso-hansi-font-family: Calibri;">February 2015</span></b><span style="font-size: 14pt; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-IE; mso-hansi-font-family: Calibri;"> - Week 4 of 9</span><span style="font-family: "Times New Roman","serif"; font-size: 12pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-IE;"><o:p></o:p></span></span></div>
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<span style="font-family: Calibri;"><b><span style="font-size: 14pt; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-IE; mso-hansi-font-family: Calibri;">May 2013</span></b><span style="font-size: 14pt; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-IE; mso-hansi-font-family: Calibri;"> - Week 4 of 10</span><span style="font-family: "Times New Roman","serif"; font-size: 12pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-IE;"><o:p></o:p></span></span></div>
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<span style="font-size: 12pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-IE;">Session # 1 - 4 mile warmup followed by 4 x 2
miles @ HM pace with 90 second active recoveries and 4 mile cooldown<o:p></o:p></span></h4>
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The
track was a bit icy so I ran to the straight road with club mate Keith to get
the hard work done (2 miles in/2miles out) x 2. Keiths plan was to tag me for
about 1.5 miles and take a longer recovery and join me as I passed on the way
back. I thought it would be a bit easier than the same session I did two
weeks ago but it felt just as hard, if not harder - in fact I had considered
jacking it in approaching the halfway mark on the 4<sup>th</sup> 2 miler - my
left calf was getting an bit tight my lap pace was creeping up and I had no
sane response to the question "why am I voluntarily putting myself
through so much pain and discomfort for what is essentially a pastime,
there's got to be more comfortable ways to spend "me time", why the
f#*k do I run at all". Nevertheless I pushed on through all this
negativity (all good training in it's own right) and completed the session,
albeit with a slower 4th 2 miler. The 90 second recoveries provided a bit
more stress than the 2 minute recoveries two weeks ago. My interval paces
were 6:18/22/17/32 giving an average of 6:22. A 4 mile 9:20ish pace cooldown
with Keith completed the session, glad of the company.<o:p></o:p></div>
<div class="MsoNormal" style="line-height: normal; margin: 6pt 8.95pt 6pt 7.1pt; text-align: justify;">
<span style="font-size: 12pt;"><span style="font-family: Calibri;">While chatting
away to Keith during the warm-down I came to the conclusion that I have
selected ambitious paces for this training plan, based on PB's as opposed to
current ability and if they were 5 to 10 seconds slower per mile i'd do
better.<o:p></o:p></span></span></div>
<div class="MsoNormal" style="line-height: normal; margin: 6pt 8.95pt 6pt 7.1pt; text-align: justify;">
<span style="font-family: Calibri;"><b style="mso-bidi-font-weight: normal;"><span style="font-size: 12pt;">17.13 miles in 2:13.08 (7:48 pace – No HRM) with 4 x
2 Miles @ 6:18/22/17/32 pace.</span></b><b style="mso-bidi-font-weight: normal;"><span style="font-size: 12pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-IE;"><o:p></o:p></span></b></span></div>
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A
repeat of the session I did 2 weeks ago. It felt less stressful (relatively)
this time out - the benefit of adaptation. Like 2 weeks ago my reference time
was 13 minutes for 8 laps in lane 3 (equivalent to 6:17 pace). After the 4
mile warmup I was at the track,<span style="mso-spacerun: yes;"> </span>ready
for my first 8 laps, which went by in 13 minutes even. Following the 90
second walking recovery i was off for my 2nd 8 laps and while the pace was
challenging, it was manageable. Long story short the remaining 3 intervals
went by in 12:58/58/47 (6:16/16/11 pace) pushing the last one over the last
few laps just to emulate the closing stages of a race. The 4 mile moderate
warmdown was at a steady 7:10 pace (flat route compared to 2 weeks ago)<o:p></o:p></div>
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<span style="font-family: Calibri;"><b style="mso-bidi-font-weight: normal;"><span style="font-size: 12pt;">16.87 miles in 1:59:52 (7:02 pace @ 144 Hr) with 4 x
2 Miles @ 6:17/16/16/11 pace.</span></b><b style="mso-bidi-font-weight: normal;"><span style="font-size: 12pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-IE;"><o:p></o:p></span></b></span></div>
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<td colspan="2" style="background: rgb(242, 242, 242); border: rgb(0, 0, 0); height: 32.7pt; mso-background-themecolor: background1; mso-background-themeshade: 242; padding: 0cm; width: 482.7pt;" width="644"><h4 align="center" class="MsoNormal" style="line-height: normal; margin: 0cm 0cm 10pt; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-align: center;">
<span style="font-size: 14pt; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-IE; mso-hansi-font-family: Calibri;"><span style="font-family: inherit;"><span style="font-size: small;">Session # 2 – 22 Straight Long Run with strides.<o:p></o:p></span></span></span></h4>
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<tr style="mso-yfti-irow: 4; mso-yfti-lastrow: yes;">
<td style="background: rgb(198, 217, 241); border: rgb(0, 0, 0); mso-background-themecolor: text2; mso-background-themetint: 51; padding: 0cm; width: 248.1pt;" width="331"><div class="MsoNormal" style="line-height: normal; margin: 0cm 6.3pt 10pt 7.1pt; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-align: justify;">
<span style="font-size: 12pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-IE;"><span style="font-family: Calibri;">I overshot the distance a bit but the pace was a
little slower than previous weeks because within a few miles I could feel a
twinge in my right hammy and dialled back on the effort. At one stage I
thought i'd have to cut the run short but I persevered and the twinge became
less noticeable. <o:p></o:p></span></span></div>
<div class="MsoNormal" style="line-height: normal; margin: 0cm 6.3pt 10pt 6.35pt; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-align: justify;">
<b style="mso-bidi-font-weight: normal;"><span style="font-size: 12pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-IE;"><span style="font-family: Calibri;">24.1 Miles
in 3:06:47 (7:45 pace @ 128 Hr – 617 Hb/Km<o:p></o:p></span></span></b></div>
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<td style="background: rgb(198, 217, 241); border: rgb(0, 0, 0); mso-background-themecolor: text2; mso-background-themetint: 51; padding: 0cm; width: 234.6pt;" width="313"><div class="MsoNormal" style="line-height: normal; margin: 0cm 6.3pt 10pt 6.35pt; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-align: justify;">
<span style="font-size: 12pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-IE;"><span style="font-family: Calibri;">This is the longest run on the programme. My long
runs to-date have averaged around 7:20 pace. This time out I decided to cut
back on the pace and increase the mileage - so that I could head to Limerick
and pace today's Marathon. Perhaps if I wanted to keep the pace similar to my
previous long runs I should have headed out with the sole 3:15 pacer (7:25
pace) but instead decided to stay with clubmate John pulling a few along,
including Kate, who was with us all the way from the start. We got a bit
carried away over the last mile as Kate was gaining on two girls in front of
her and with our encouragement (and injection of a bit of pace) she passed them
both and hung on for a 3:28:xx finish, with John and I hanging back until the
clock was counting down the last second to 3:30.<o:p></o:p></span></span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-size: 12pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-IE;"><span style="font-family: Calibri;">26.22
miles in 3:29:30 (7:59 pace @ 125Hr - 620 Hb/Km)<o:p></o:p></span></span></b></div>
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&lt;Grellanhttp://www.blogger.com/profile/07132757537248747078noreply@blogger.com2tag:blogger.com,1999:blog-9214414108660001486.post-8826275102286053932015-02-01T14:57:00.000+00:002015-02-01T14:57:34.115+00:00Marathon Training Week 3 of 9<div style="text-align: justify;">
Another tough week with work travel and a few late nights, with poor diet choices contributing to the overall stress. Tuesdays speed session was supposed to be relatively easy but turned into a bit of a struggle. Saturday's long run was a bit better, but standing on the scales beforehand and seeing that I weighed 1.5 kg more than last week was not good for the confidence or the opening few miles. On the plus side I am a third of the way through the programme and still hitting the quality sessions, albeit missing a few recovery/easy runs. Although it only gets tougher from here on - so it's time to man up and dig deep to get through the next few weeks. Cutting the crap from my diet will be a big part of this as I think my weight is the main reason that I am behind the training curve compared to where I was two years ago.</div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-size: 12pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-IE;"><span style="font-family: Calibri;">Session # 1 – 16 mile “wave run” with alternate
miles at MP.<o:p></o:p></span></span></b></div>
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<span>The
plan called for a 16 mile "wave" run - alternate miles at a
moderate and marathon pace. To make it a bit more "stressful" I
aimed for a 7:20/6:40 moderate/marathon pace (7:00 average) so that the
recoveries would not be "easy" - and they certainly weren't . As I
was in Dublin for the evening I was a bit apprehensive about route selection
as running fast requires enough concentration without having to think too
much about where you're going. I opted for a loop from DunLaoighre (where the
car was parked) to Blackrock along the sea front and back via Monkstown. It
had a few short sharp drags that ordinarily wouldn't raise an eyebrow but
turned my legs to jelly this evening, particularly towards the end of the
session. My opening miles @ 7:46/6:50 were the slowest moderate/marathon
paced miles as it does take me a while to get the engine fired up. Having
said that the session turned into a bit of roller coaster ride having to push
hard at times to keep the pace, even during the "moderate paced recovery
miles". <o:p></o:p></span></div>
<div style="margin: 6pt 4.75pt 6pt 3.65pt; text-align: justify;">
<span><o:p> </o:p></span></div>
<div style="margin: 6pt 4.75pt 6pt 3.65pt; text-align: justify;">
<span>Overall
I averaged a "moderate" pace of 7:25 (more drags) and
"marathon" pace of 6:37 (more descents) - so not too bad, but I
certainly struggled to achieve it, with negative thoughts creeping in
whenever the pace was not on target. Glad to get it done and this was
supposed to be one of the easier sessions!!! Avg Hr 152.<o:p></o:p></span></div>
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<span style="font-size: 12pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-IE;"><o:p> </o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin: 6pt 8.95pt 6pt 7.1pt; text-align: justify;">
<b style="mso-bidi-font-weight: normal;"><span style="font-size: 12pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-IE;"><span style="font-family: Calibri;">16.37 miles @ 7:03 pace and 152
Avg Hr with with 16 alternate miles @ 7:25/6:37 pace.<o:p></o:p></span></span></b></div>
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<td style="background: rgb(198, 217, 241); border-color: rgb(0, 0, 0); border-style: inset none inset inset; border-width: 1pt 0px 1pt 1pt; mso-background-themecolor: text2; mso-background-themetint: 51; mso-border-bottom-alt: inset windowtext .75pt; mso-border-left-alt: inset windowtext .75pt; mso-border-top-alt: inset windowtext .75pt; padding: 0cm; width: 9cm;" width="340">
<div style="margin: 6pt 4.75pt 6pt 10.3pt; text-align: justify;">
<span>Compared
to last weeks speed session of 4 x 2 miles @ HM pace the 8 miles at MP this
week should be easier - it was billed as the easiest of all the speed
sessions. How easy would depend on how hard I ran the moderate miles in
between. To make it interesting I targeted 7:20 for the "moderate"
miles and 6:40 for the MP miles so as to average 7:00 pace (or less) for the
full 16 miles. <o:p></o:p></span></div>
<div style="margin: 6pt 4.75pt 6pt 10.3pt; text-align: justify;">
<span>I
decided to stay away from the track this week as I didn't fancy running 64
laps. I ran from home instead - 7.5 miles out and back and the last MP mile
and a 1.1 mile cooldown around a 2.1 mile loop from home. The Garmin was low
on power but I could only afford 10 minute of charging as I was already late
heading out - hence the out and back, where I had a good idea of all the mile
markers and if the Garmin died I'd run hard every second mile and check the
overall time on the clock at home.<span style="mso-spacerun: yes;"> </span><o:p></o:p></span></div>
<div style="margin: 6pt 4.75pt 6pt 10.3pt; text-align: justify;">
<span>The
6:40 pace for the first MP mile felt reasonably comfortable although I had a
bit of a race with another guy as he increased his pace when I passed him out
and he surged past me. Perhaps he had noticed my increase in pace after my
opening mile and thought<span style="mso-spacerun: yes;"> </span>I was putting
it up to him. I let him off but was contemplating a game of cat and mouse if
we were to share the same course but thankfully he pulled off into a cul de
sac a quarter of a mile down the road and I was back on my own. While the
change in pace was noticeable between the fast and slow miles the effort was
very manageable, although by MP mile 5 I had to concentrate to keep the pace
from slipping.<o:p></o:p></span></div>
<div style="margin: 6pt 4.75pt 6pt 10.3pt; text-align: justify;">
<span>The
Garmin died at mile 10 (5 miles from home) but I knew where the mile markers
were and just ran every second mile fast - probably too fast as I was feeling
the pressure a bit more. I made it home with 1 MP mile to do - popped in and
checked the wall clock, switched the Garmin for a stopwatch and was out the
door again within 30 seconds for a 2.1 mile loop, covering the first mile in
about 6:30 before cooling down over the last 1.1 miles. <o:p></o:p></span></div>
<div style="margin: 6pt 4.75pt 6pt 10.3pt; text-align: justify;">
<span>My
5 blind miles (11 to 15) were covered in the same time as miles 1 to 5, so I
just used the same splits. My average paces were 7:15/6:34 for the
moderate/MP miles - a bit on the fast side, which explains why it was not as
easy as it should have been, especially over the last few MP miles.<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin: 6pt 0cm 6pt 12.7pt; text-align: justify;">
<b style="mso-bidi-font-weight: normal;"><span style="font-size: 12pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-IE;"><span style="font-family: Calibri;">17.1 miles in 1:59:20 (6:58
pace @ 146 Hr for first 10 miles) with 16 alternate miles @ 7:15/6:34 pace.<o:p></o:p></span></span></b></div>
</td>
</tr>
<tr style="height: 32.7pt; mso-yfti-irow: 3;">
<td colspan="2" style="background: rgb(242, 242, 242); border: rgb(0, 0, 0); height: 32.7pt; mso-background-themecolor: background1; mso-background-themeshade: 242; padding: 0cm; width: 482.7pt;" width="644">
<div align="center" class="MsoNormal" style="line-height: normal; margin: 0cm 0cm 10pt; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-align: center;">
<b><span style="font-size: 14pt; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-IE; mso-hansi-font-family: Calibri;"><span style="font-family: Calibri;">Session # 2 - 21 Mile easy with 3 miles @ MP from
mile 12.<o:p></o:p></span></span></b></div>
</td>
</tr>
<tr style="mso-yfti-irow: 4; mso-yfti-lastrow: yes;">
<td style="background: rgb(198, 217, 241); border: rgb(0, 0, 0); mso-background-themecolor: text2; mso-background-themetint: 51; padding: 0cm; width: 227.55pt;" width="303">
<div class="MsoNormal" style="line-height: normal; margin: 0cm 6.3pt 10pt 7.1pt; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-align: justify;">
<span style="font-size: 12pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-IE;"><span style="font-family: Calibri;">The plan called for 21 miles with 3 miles @ MP
from mile 12 and 6 x 100m @ 5k pace. I managed to cover the MP miles at an
average of 6:37 pace and the remaining miles at an average of 7:28 pace - so
while the numbers look reasonably good they mask some of the up and downs. After
a few late nights and a busy work week my body was tired starting out, but
after 5 or 6 miles I began to feel a bit more energetic as the average pace
pushed towards and under 7:30 by mile 12. The MP miles were certainly tougher
than MP effort, particularly the first mile and a half into a cross/head wind
(6:44 pace) along the straight road. I had no HR monitor to gauge the actual
effort. With the busy week I had two enforced rest days - so while i'm still
getting the key workouts in, the overall mileage has been less than desired.<o:p></o:p></span></span></div>
<div class="MsoNormal" style="line-height: normal; margin: 0cm 6.3pt 10pt 7.1pt; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-align: justify;">
<b style="mso-bidi-font-weight: normal;"><span style="font-size: 12pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-IE;"><span style="font-family: Calibri;">21 miles
in 2:34:23 (7:21 pace – No HRM) with miles 13, 14 & 15 @ 6:37 pace.<o:p></o:p></span></span></b></div>
</td>
<td style="background: rgb(198, 217, 241); border: rgb(0, 0, 0); mso-background-themecolor: text2; mso-background-themetint: 51; padding: 0cm; width: 9cm;" width="340">
<div class="MsoNormal" style="line-height: normal; margin: 0cm 0cm 10pt; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-align: justify;">
<span style="font-size: 12pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-IE;"><o:p> </o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin: 0cm 6.3pt 10pt 6.35pt; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-align: justify;">
<span style="font-size: 12pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-IE;"><span style="font-family: Calibri;">A beautiful sunny morning with a bit of a nip in
the air. 8 of us headed out from UCC Farm for a 12.5 mile club run, with a
pace in the 7:20's. Same route as two weeks ago - following the walkway along
the Curraheen River to the Straight Road for a 6 mile loop out to the Anglers
Rest and in the Lee Road, then back along the river walk to the Farm, with a
few eager beavers forging ahead over the closing stages to sharpen up on
their racing tactics. <o:p></o:p></span></span></div>
<div class="MsoNormal" style="line-height: normal; margin: 0cm 6.3pt 10pt 6.35pt; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-align: justify;">
<span style="font-size: 12pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-IE;"><span style="font-family: Calibri;">The last 8.5 miles on my run were on the grass
circuit at the Farm - starting into my 3 mile MP section after 13 miles. The
northerly wind was a bit off putting when running directly into it but my pace
was consistently in the 6:30's (target 6:40) and even dropped into the 6:20s
for a spell (with the wind at my back). I had felt a bit apprehensive about
how these faster miles would go, given the fatigue in my legs from the first
13 miles and the fact that running fast on grass generally takes a bit more
effort. But the increase in pace didn't feel too bad once I got into my
stride, although by the time the 3 miles were up I was glad to ease back the
pace, which had averaged 6:32. <o:p></o:p></span></span></div>
<div class="MsoNormal" style="line-height: normal; margin: 0cm 6.3pt 10pt 6.35pt; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-align: justify;">
<span style="font-size: 12pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-IE;"><span style="font-family: Calibri;">I also pushed a bit over the closing 5 miles to
complete the 21 miles in two and a half hours.<o:p></o:p></span></span></div>
<div class="MsoNormal" style="line-height: normal; margin: 0cm 0cm 10pt 6.35pt; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-align: justify;">
<b style="mso-bidi-font-weight: normal;"><span style="font-size: 12pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-IE;"><span style="font-family: Calibri;">21 miles in 2:30:00 (7:09 pace
@ 140 Hr) with miles 14/15/16 @ 6:32 pace & 153 Hr<o:p></o:p></span></span></b></div>
</td>
</tr>
</tbody></table>
</div>
Grellanhttp://www.blogger.com/profile/07132757537248747078noreply@blogger.com1tag:blogger.com,1999:blog-9214414108660001486.post-6593090613783827322015-01-25T21:00:00.003+00:002015-01-25T21:46:53.636+00:00Marathon Training Week 2 of 9<br />
<div style="text-align: justify;">
Two weeks down. A busy work week means my weekly (run) mileage was relatively low at 56 miles over 5 sessions. I currently aim for 3 quality sessions each week, 2 dedicated to the Marathon in March and 1 with an eye to the Ironman in September, consisting of a long cycle with Adrian (also signed up for the Mara and the IM) on Sunday morning of between 3:30 and 4 hours, followed by a solo run of up to an hour (typically @ 7:30 pace) - this session is primarily an endurance challenge and requires a bit of refuelling (chocolate/banana milk) between the bike and the run and a good feed at the finish - the bike brings out the hunger more than running. I have also started to get a swim in on Saturday afternoon (typically 1.5km). I'm squeezing a lot into the weekend at the moment and the back to back sessions are tough, with only one recovery day until the Tuesday speed session. The plan is to up the time on the bike once the Marathon is out of the way in March - good ultra training apparently.</div>
<div style="text-align: justify;">
</div>
<div style="text-align: justify;">
My 2 marathon training session consisted of an endurance speed session on Tuesday and a long run on Saturday - although the speed session is also pretty long. I'm not quite in the same shape as I was in 2013, partly due to the fact that I am about 2.5 kg heavier than I was then. So I know what I have to do.</div>
<br />
<br />
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<td style="background: rgb(217, 217, 217); border-color: rgb(0, 0, 0); border-style: inset inset inset none; border-width: 1pt 1pt 1pt 0px; height: 48.9pt; mso-background-themecolor: background1; mso-background-themeshade: 217; mso-border-bottom-alt: inset windowtext .75pt; mso-border-right-alt: inset windowtext .75pt; mso-border-top-alt: inset windowtext .75pt; padding: 0cm; width: 227.55pt;" width="303"><div align="center" class="MsoNormal" style="line-height: normal; margin: 0cm 0cm 10pt; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-align: center;">
<span style="font-family: Calibri;"><b><span style="font-size: 14pt; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-IE; mso-hansi-font-family: Calibri;">January 2015</span></b><span style="font-size: 14pt; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-IE; mso-hansi-font-family: Calibri;"> - Week 2 of 9</span><span style="font-family: "Times New Roman","serif"; font-size: 12pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-IE;"><o:p></o:p></span></span></div>
</td>
<td style="background: rgb(217, 217, 217); border-color: rgb(0, 0, 0); border-style: inset none inset inset; border-width: 1pt 0px 1pt 1pt; height: 48.9pt; mso-background-themecolor: background1; mso-background-themeshade: 217; mso-border-bottom-alt: inset windowtext .75pt; mso-border-left-alt: inset windowtext .75pt; mso-border-top-alt: inset windowtext .75pt; padding: 0cm; width: 9cm;" width="340"><div align="center" class="MsoNormal" style="line-height: normal; margin: 0cm 0cm 10pt; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-align: center;">
<span style="font-family: Calibri;"><b><span style="font-size: 14pt; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-IE; mso-hansi-font-family: Calibri;">April 2013</span></b><span style="font-size: 14pt; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-IE; mso-hansi-font-family: Calibri;"> - Week 2 of 10</span><span style="font-family: "Times New Roman","serif"; font-size: 12pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-IE;"><o:p></o:p></span></span></div>
</td>
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<tr style="mso-yfti-irow: 1;">
<td colspan="2" style="background: rgb(242, 242, 242); border-color: rgb(0, 0, 0); border-style: inset none; border-width: 1pt 0px; mso-background-themecolor: background1; mso-background-themeshade: 242; mso-border-bottom-alt: inset windowtext .75pt; mso-border-top-alt: inset windowtext .75pt; padding: 0cm; width: 482.7pt;" valign="top" width="644"><div align="center" class="MsoNormal" style="line-height: normal; margin: 0cm 0cm 10pt; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-align: center;">
<span style="font-family: Calibri;"><b><span style="font-size: 14pt; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-IE; mso-hansi-font-family: Calibri;">Session # 1 - </span></b><b style="mso-bidi-font-weight: normal;"><span style="font-size: 12pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-IE;">4 mile warmup followed by 4 x 2 miles @ HM pace
with 2 min active recoveries and 4 mile cooldown</span></b><b style="mso-bidi-font-weight: normal;"><span style="font-family: "Times New Roman","serif"; font-size: 12pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-IE;"><o:p></o:p></span></b></span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 2;">
<td style="background: rgb(198, 217, 241); border-color: rgb(0, 0, 0); border-style: inset inset inset none; border-width: 1pt 1pt 1pt 0px; mso-background-themecolor: text2; mso-background-themetint: 51; mso-border-bottom-alt: inset windowtext .75pt; mso-border-right-alt: inset windowtext .75pt; mso-border-top-alt: inset windowtext .75pt; padding: 0cm; width: 227.55pt;" width="303"><div class="MsoNormal" style="line-height: normal; margin: 6pt 8.95pt 6pt 7.1pt; text-align: justify;">
<span style="font-size: 12pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-IE;"><span style="font-family: Calibri;">Once you up the ante and begin serious training running becomes as
much a mental battle as a physical one. After the 3 hour commute from Dublin
in the evening drizzle I was too late for the club track session - by an hour
at least. So I ran from home resisting the urge to put off the session for
another day as the missus sat down in front of the fire to eat homemade
chicken curry. A 4 miles warmup, 4 x 2 miles @ HM pace and 4 miles cooldown
stood between me and my dinner.<o:p></o:p></span></span></div>
<div class="MsoNormal" style="line-height: normal; margin: 6pt 8.95pt 6pt 7.1pt; text-align: justify;">
<span style="font-size: 12pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-IE;"><o:p> </o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin: 6pt 8.95pt 6pt 7.1pt; text-align: justify;">
<span style="font-size: 12pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-IE;"><span style="font-family: Calibri;">I had picked the straight road (circa 2.5 miles) to run the repeats -
2 miles in, 2 minute slow jog, turn around and 2 miles out, 2 minute slow jog
and repeat. Nothing better for mental training than seeing 2 miles of never
ending road in front of you knowing that you can't rest until you get to the
end and then only for 2 minutes before you have to turn around and repeat the
process another 3 times before you can even think about heading home for the
grub.<o:p></o:p></span></span></div>
<div class="MsoNormal" style="line-height: normal; margin: 6pt 8.95pt 6pt 7.1pt; text-align: justify;">
<span style="font-size: 12pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-IE;"><o:p> </o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin: 6pt 8.95pt 6pt 7.1pt; text-align: justify;">
<span style="font-size: 12pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-IE;"><span style="font-family: Calibri;">With a slight headwind on legs 2 and 4 my average paces were
6:14/22/12/29 with the last half mile turning into a struggle to keep under
6:30 pace. Obviously the wind played its part - happy enough with the overall
average of 6:20 pace for the 8 fast miles. I took it easy over the 4 mile
cool down as my left calf was tightening up. <o:p></o:p></span></span></div>
<div class="MsoNormal" style="line-height: normal; margin: 6pt 8.95pt 6pt 7.1pt; text-align: justify;">
<b style="mso-bidi-font-weight: normal;"><span style="font-size: 12pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-IE;"><span style="font-family: Calibri;">16.81 miles @ 7:18 pace and 144
Avg Hr with 4 x 2 miles @ 6:14/22/12/29 pace.<o:p></o:p></span></span></b></div>
</td>
<td style="background: rgb(198, 217, 241); border-color: rgb(0, 0, 0); border-style: inset none inset inset; border-width: 1pt 0px 1pt 1pt; mso-background-themecolor: text2; mso-background-themetint: 51; mso-border-bottom-alt: inset windowtext .75pt; mso-border-left-alt: inset windowtext .75pt; mso-border-top-alt: inset windowtext .75pt; padding: 0cm; width: 9cm;" width="340"><div style="margin: 6pt 4.75pt 6pt 10.3pt; text-align: justify;">
This
was by far the toughest session of the week. The 4 mile warmup was from work
to the track @ about 7:40 pace. A few stretches and I was off on the first 8
lap section (lane 3 = 2.07 miles). My plan was to run slightly
slower than last weeks sub 6:20 pace, using 1:37.5 (6:30 for 4 laps = 6:17
pace) as my guide. The challenge was to keep the pace<o:p></o:p></div>
<div style="margin: 6pt 4.75pt 6pt 36pt; mso-list: l0 level1 lfo1; tab-stops: list 36.0pt; text-align: justify; text-indent: -18pt;">
<!--[if !supportLists]--><span style="font-family: Symbol; font-size: 10pt; mso-bidi-font-family: Symbol; mso-bidi-font-size: 12.0pt; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><!--[endif]-->Manageable enough so
that I would not only last the 8 laps but recover sufficiently during the
brief 90 second walking recoveries to last the full 32 laps - all at the
same pace and<o:p></o:p></div>
<div style="margin: 6pt 4.75pt 6pt 36pt; mso-list: l1 level1 lfo2; tab-stops: list 36.0pt; text-align: justify; text-indent: -18pt;">
<!--[if !supportLists]--><span style="font-family: Symbol; font-size: 10pt; mso-bidi-font-family: Symbol; mso-bidi-font-size: 12.0pt; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><!--[endif]-->Challenging
enough so that I was running HMP. While my eye was on my PB pace of 6:18, I
knew I wasn't in that shape, yet! so I was looking for a pace that somewhere
between that and 6:25.<o:p></o:p></div>
<div style="margin: 6pt 4.75pt 6pt 3.65pt; tab-stops: list 36.0pt; text-align: justify;">
The first 8 laps came in at 13:05
a few seconds over my 13 minute reference point giving me a 6:20
average pace. I walked the 100m to the next 1/4 point on the track and
while my Hr had come down from the low 160s into the mid 120s I didn't
feel recovered enough to cover another 2 miles @ 6:20 pace, let alone another
4 miles after that. I had to push these negative thoughts to the back of my
mind and concentrate on the current lap and trust in my body's ability to
complete the session.<o:p></o:p></div>
<div style="margin: 6pt 4.75pt 6pt 3.65pt; text-align: justify;">
It
was a struggle at times to keep the pace as the headwind down the home
straight didn't help my concentration, coming as it did every 1/4 mile, but
the laps passed by and despite the brief recoveries my legs and body
held up pretty well to deliver a consistent pace of 6:19 for the
remaining 2 mile repeats. I paced myself over the last mile with clubmates,
Keith, James and Pat, who had just started one of their mile repeats 10 yards
ahead of me. This helped greatly in pulling me along and taking my mind off
the rising fatigue.<o:p></o:p></div>
<div style="margin: 6pt 4.75pt 6pt 3.65pt; text-align: justify;">
The
4 mile cooldown back to work @ 7:30 pace completed the workout, with the
effects of depleted fuel reserves (carbs) beginning to show over
the last mile - a good overall test to see how much fuel I actually
need to run hard, as my sole food intake since rising at 7 was a
banana, plum and 2 apples about an hour and a half before the session.<o:p></o:p></div>
<div style="margin: 6pt 4.75pt 6pt 3.65pt; text-align: justify;">
<b>16.79
miles <span style="mso-spacerun: yes;"> </span>@ 7:09 pace & 148 Hr) with 4
x 2 Miles @ 6:20/19/19/19 pace.</b><o:p></o:p></div>
</td>
</tr>
<tr style="height: 32.7pt; mso-yfti-irow: 3;">
<td colspan="2" style="background: rgb(242, 242, 242); border: rgb(0, 0, 0); height: 32.7pt; mso-background-themecolor: background1; mso-background-themeshade: 242; padding: 0cm; width: 482.7pt;" width="644"><div align="center" class="MsoNormal" style="line-height: normal; margin: 0cm 0cm 10pt; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-align: center;">
<b><span style="font-size: 14pt; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-IE; mso-hansi-font-family: Calibri;"><span style="font-family: Calibri;">Session # 2 - 20 miles on grass.<o:p></o:p></span></span></b></div>
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<td style="background: rgb(198, 217, 241); border: rgb(0, 0, 0); mso-background-themecolor: text2; mso-background-themetint: 51; padding: 0cm; width: 227.55pt;" width="303"><div class="MsoNormal" style="line-height: normal; margin: 0cm 6.3pt 10pt 7.1pt; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-align: justify;">
<span style="font-size: 12pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-IE;"><span style="font-family: Calibri;"> The plan said 20 miles on grass, so that's
what I did. The ground was soft underfoot so my target pace of 7:30 felt a
bit tougher than expected. I was joined by clubmate Pat for the first 5 miles
and was on my own thereafter. My left hammy began to tighten up halfway
through the session and was noticeably stiff afterwards. Time for a bit of
foam rolling. <o:p></o:p></span></span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-size: 12pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-IE;"><span style="font-family: Calibri;">20.27
Miles in 2:31:58 (7:30 pace @ 135 Hr.<o:p></o:p></span></span></b></div>
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<span style="font-size: 12pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-IE;"><o:p> </o:p></span></div>
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<span style="font-size: 12pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-IE;"><span style="font-family: Calibri;">The programme was quite specific that this run be
on grass (the only one of the programme?) I opted for the 2.3 mile grass
circuit at UCC Farm, running 9 laps to give me 20.7 miles. The opening laps
were a bit slower than my planned 7:20/30 pace although I wasn't too
concerned as all the programme called for was "easy" running.<o:p></o:p></span></span></div>
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<span style="font-size: 12pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-IE;"><span style="font-family: Calibri;">I had the company of clubmate, Vivian for the
first 6 laps, with Ronan joining me from laps 2 to 7, with the average pace
coming down from the initial 7:38 to 7:30 and below. The pace increased for
lap 7 and before Ronan left we were joined by Clubmate Pat, who stayed with
me to the end taking the pace for the last 2 laps below 7:10 and 7:00 -
perhaps not "easy" running but finishing strong is always a good
mentally.<o:p></o:p></span></span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-size: 12pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-IE;"><span style="font-family: Calibri;">20.7 miles in 2:31:40 (7:18
pace @ 133Hr)<o:p></o:p></span></span></b></div>
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Grellanhttp://www.blogger.com/profile/07132757537248747078noreply@blogger.com1tag:blogger.com,1999:blog-9214414108660001486.post-59006503947647719672015-01-18T23:42:00.001+00:002015-01-25T21:43:56.298+00:00Marathon Training Week 1 of 9<div style="text-align: justify;">
I have just finished my first structured training week in nearly two years having dusted down the marathon training programme that got me two PBs in the summer of 2013. Back then I had the relative luxury of starting my training plan in April after getting one or two decent races under my belt. This year I was still enjoying the tail end of the Christmas excesses when the programme was scheduled to start. </div>
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As it is not a beginners programme it does require a good endurance base and a decent anaerobic base before you start. While I had no problem with the endurance base my anaerobic base was largely non-existent so I was prepared for a baptism of fire in that regard. To allow some bit of a lead in I cut the programme from 10 to 9 weeks, still keeping the total number of quality sessions. I thought it would be a good idea to compare my key training sessions to those of my 2013 marathon build-up, which will give me a better indication of what I could realistically aim for in Barcelona. <br />
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<span style="font-family: Calibri;"><b style="mso-bidi-font-weight: normal;"><span style="font-size: 14pt;">January 2015</span></b><span style="font-size: 14pt;"><span style="mso-spacerun: yes;"> </span>- Week 1 of 9<b style="mso-bidi-font-weight: normal;"><o:p></o:p></b></span></span></div>
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<span style="font-family: Calibri;"><b style="mso-bidi-font-weight: normal;"><span style="font-size: 14pt;">April 2013</span></b><span style="font-size: 14pt;"><span style="mso-spacerun: yes;"> </span>- Week 1 of 10<b style="mso-bidi-font-weight: normal;"><o:p></o:p></b></span></span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-size: 14pt;"><span style="font-family: Calibri;">Session # 1 - </span></span></b><span style="font-family: "Arial","sans-serif";">8 mile warmup followed by 3 x 2 miles @ HM pace with 2
min active recoveries and 2 mile cooldown</span><b style="mso-bidi-font-weight: normal;"><span style="font-size: 14pt;"><o:p></o:p></span></b></div>
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<span style="font-family: "Arial","sans-serif";">I ran from work
following a circuitous route in the Straight Road and out the Model Farm Road
to the CIT Track. Conditions en-route were icy in places but runnable.
However the track was completely iced over and after running a few laps I
decided it was too risky to carry on with the speed session and I was all set
to run back to work & drive home. However clubmate Vivian (one of 5 who
turned up) suggested we could run on on a path that ran around the adjacent
football pitches, assuming the floodlights were on. We complete a recce of
the 0.8 mile route, which was partially illuminated and consisted of a
mixture of gravel, stone and macadam paths with a few ankle deep water
features so with 8.65 miles already on the clock Vivian and I struck out on
our first 2 miles as snow began to fall - so, long story short, I completed
the 3 reps at approximately 6:25 pace - a bit slower than I would have liked,
but i'll take it given the conditions. But the effort was certainly on the
uncomfortably hard side of the spectrum and I was glad/relieved when I was
done.<o:p></o:p></span></div>
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<span style="font-family: "Arial","sans-serif";"><o:p> </o:p></span></div>
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<span style="font-family: "Arial","sans-serif";">While I had initially
anticipated cadging a lift from a Ballincollig bound clubmate after the track
session, the absence of such a session/clubmate meant that my 2 mile cooldown
was closer to 4.5 miles, the last 2 of which was in heavy snowfall. Overall
one of my tougher sessions. Lets hope it gets/feels easier from here on.<o:p></o:p></span></div>
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<span style="font-family: "Arial","sans-serif";"><o:p> </o:p></span></div>
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<span style="font-family: "Arial","sans-serif";">The race (UCC 10k in
39:30) kind of scuppered the first speed session of my training programme 2
days later (too close but I had no other opportunity to get it in) – 8 mile
warmup up followed by 6 x 1 mile @ HMP with 1 minute recoveries and 2 mile
warmdown. I converted the 6 x 1 to 4 x 1.5 (90 second recoveries) and managed
to complete 3 @ 6:14/17/23 pace before calling it a day as I was
progressively slowing down during the 3rd rep and the 4th would not have been
worth the pain and effort – anyway 6.2 straight miles @ 6:21 pace 2 days
beforehand was enough of a training benefit.<o:p></o:p></span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-size: 14pt;"><span style="font-family: Calibri;">Session # 2 - </span></span></b><span style="font-family: "Arial","sans-serif";">18 miles with the last 2 @ marathon pace.</span><b style="mso-bidi-font-weight: normal;"><span style="font-size: 14pt;"><o:p></o:p></span></b></div>
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<span style="font-family: "Arial","sans-serif";">I planned on keeping a
steady 7:30 pace for the first 16 miles so as to make the last 2 a bit more
challenging.<o:p></o:p></span></div>
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<span style="font-family: "Arial","sans-serif";"><o:p> </o:p></span></div>
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<span style="font-family: "Arial","sans-serif";">Things went reasonably
well until I took a tumble after 13 miles (slipped on an icy path while
taking a corner without slowing down) - all I could think of when hitting the
deck was stopping the Garmin so that my "pace" wouldn't suffer. No
harm done, apart from a few scratches so on I went.<o:p></o:p></span></div>
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<span style="font-family: "Arial","sans-serif";"><o:p> </o:p></span></div>
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<span style="font-family: "Arial","sans-serif";">I had planned on
completing my faster miles on the walkway at the back of CIT but as I
approached I saw a wall of a few 100 walkers in front of me, apparently an
"operation transformation" event (annual weight loss TV programme
for those of you from outside the jurisdiction). I took a detour around
Bishopstown where I found a 0.9 mile flattish circuit and after 16 miles @ 2
hours of running I managed to churn out 2 miles at an average pace of 6:33
(Target was sub 6:40). It's wasn't as difficult as I was expecting, but certainly
more on the tempo side of things than MP. As my detour took me away from my
intended finish I had a few miles cooldown, bumping into club mate Elaine on
the way.<o:p></o:p></span></div>
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<span style="font-family: "Arial","sans-serif";">Week 1 down, 8 to go.
Avg Hr 132.<o:p></o:p></span></div>
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<span style="font-family: "Arial","sans-serif";"><o:p> </o:p></span></div>
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<span style="font-family: "Arial","sans-serif";">My first scheduled
long run on Saturday went a bit better – 18 miles with the last 2 at MP. I
integrated it with a 13 mile club run at 7:20/30 pace, getting 3 miles in
beforehand and heading off on my own for the last 2, for which I had targeted
a 6:40 pace, to see how I’d get on after 16 miles of steady running. I ran
them a little faster and certainly harder than marathon pace/effort in
6:32/34 – it certainly felt more like a tempo run than a pace I could sustain
for more than 20 minutes. All good training. 1 week down – 9 to go.<o:p></o:p></span></div>
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So far so good.<br />
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Grellanhttp://www.blogger.com/profile/07132757537248747078noreply@blogger.com6tag:blogger.com,1999:blog-9214414108660001486.post-73663118881497302652015-01-01T21:41:00.000+00:002015-01-01T21:46:16.397+00:00New Year<div style="text-align: justify;">
It's been a while.................. my longest absence since inception. I've sat down to put pen to paper a number of times, wrote a few lines and then abandoned it. On the plus side my running has fared a bit better although there were a few months where I was just going through the motions - not enough motivation to spur me on to new challenges and not enough apathy to fall off the wagon completely. </div>
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My weekly mileage after the Belfast 12 hour in July was a bit hit and miss and lacked focus. That is despite the fact that my recovery after the race was the best it has even been so it wasn't physical. I had a half notion of ramping up for the Dublin Marathon at the end of October, but when I missed a few track sessions to get me up to speed before starting a 12 week marathon programme I mentally relaxed and let the whole idea slide. I was keen to run the inaugural Glen of Aherlow 39.3 mile ultra on 20th September, signed up for it late and managed to get around the course without too much difficulty, although I did fall once or twice on a technical section of the course and finished in about 6:26, well down on where I would have liked to be but no more than I expected based on my lack of training and a generous diet - fighting gravity is so much harder when you're carrying excess baggage. </div>
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The low point in my training cycle came when I pulled up with a strained hammy 9.5km into pacing the 30km Human Race in Limerick on 5th October. The day before I had fallen heavy after tripping on a uneven footpath while our for an easy run, tearing 2 layers of skin from the palm of my left hand (i'll spare you the gory photo). The strained hammy the following day may well have been a latent injury from the fall. My training over the following weeks primarily consisted of walking, reaching a new low of 6 miles for the second week of October - the only way was up.</div>
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As the hammy began to heal I decided to spend the rest of the year building up a solid base of aerobic endurance so that I could start 2015 in good shape. Over the next 8 weeks I covered 718 miles (average of 89.75 miles per week) setting my first 400+ mile (405) month in November. The most noticeable benefit was a reduction in the pace of my easy training runs, reducing from 8:45 to below 8:00 pace for a 120 Hr. I assessed my aerobic function by conducting a MAF Test on 2nd December, with a noticeable improvement compared to my only other MAF test for the year on 7th January. Some of that improved function was due to weight loss as I managed to cut most carbs out of my diet. Still the 578 heartbeats per Km is very encouraging (once I get below 600 I know I am in good territory). Although my weight starting out in 2015 is closer to what it was at the start of 2014 - that's the magic of December!</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgKlWP5FSRoGpyq6zrU_VzqC9fV8IjbVqg4b52RUa078cV5BCUez8sdJDp7FKC_Theyuy0NZhQog2vPDKDBnaFLxeJJqTEm_dya-hjonXSomxV6jXM7xJ1x2oYxUPcVTQAu5K9ae13xMUIE/s1600/MAF+Test+Dec'14.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgKlWP5FSRoGpyq6zrU_VzqC9fV8IjbVqg4b52RUa078cV5BCUez8sdJDp7FKC_Theyuy0NZhQog2vPDKDBnaFLxeJJqTEm_dya-hjonXSomxV6jXM7xJ1x2oYxUPcVTQAu5K9ae13xMUIE/s1600/MAF+Test+Dec'14.jpg" height="640" width="480" /></a></div>
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My only other race was the Clonakilty Marathon on 12th December, which I ran as an aerobic training run, starting off at a relatively comfortable pace, falling in with fellow Clon man Thomas Neville, with the initial target of pacing him to a 3:20 PB. However my competitive instinct got the better of me and after about 14 miles I took off on my own to see if I could break 3:15. (we had hit halfway in 1:41 = 3:22 full). With 3:06 on the Garmin passing the 25 mile mark, I increased the effort, plunging well into the anaerobic zone to pull off my fastest mile of the day (6:16 - albeit on a net downhill) to get me across the line a few seconds under 3:14. Happy days! My endurance base ensured that I felt reasonably comfortable crossing the finish line, no longer daunted by the 26.2 mile distance.</div>
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Of course the main motivation for putting in the miles over the last few months was to cover 49 miles on Christmas Eve without suffering too much. As for last year I started a 4 in the morning and more or less ran continuously until I was back home with 49.25 miles on the Garmin - 7 hours and 17 minutes later. I ran all but 10 miles (Mile 15 to 25) in the company of Clubmates from Eagle AC - A big thanks to those who looked after me as it may not have looked liked I needed any help but the knowledge that I was not alone was all the motivation I needed to keep going. While I felt the fatigue coming on after 10 miles, it never got any worse and I more or less kept a consistent running pace for the full duration.</div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiacKpMiSzDauO-tvIVCKEiT8NisKTihlBXJEVzEUSBBAWTqBudjYT5oVarv3dau_eovzIl431J2WCECyxnxBOmt7tz1k4dRQ94BDWMdJo4BokPaVuLiy9iuXCbqjDVOxSo7zUoyyxO_j0t/s1600/24dec2014+-+Mile+49.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiacKpMiSzDauO-tvIVCKEiT8NisKTihlBXJEVzEUSBBAWTqBudjYT5oVarv3dau_eovzIl431J2WCECyxnxBOmt7tz1k4dRQ94BDWMdJo4BokPaVuLiy9iuXCbqjDVOxSo7zUoyyxO_j0t/s1600/24dec2014+-+Mile+49.jpg" height="402" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-size: large;"><strong>Mile 49 - Time for Some Breakfast</strong></span><br />
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<strong><span style="font-size: large;"></span></strong><br />
<strong><span style="font-size: large;"></span></strong><br />
<strong><span style="font-size: large;">The Year That Was</span></strong><br />
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<tr><td class="tr-caption" style="text-align: center;"><span style="font-size: large;"><strong>Plenty of Miles</strong></span></td></tr>
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<tr><td class="tr-caption" style="text-align: center;"><span style="font-size: large;"><strong>Not Too Many Marathons/Ultras</strong> </span><span style="font-size: small;"><strong>(*Pacing)</strong></span></td></tr>
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<tr><td class="tr-caption" style="text-align: center;"><span style="font-size: large;"><strong>One Win</strong></span></td></tr>
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<strong><span style="font-size: large;">2015 Targets</span></strong></div>
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I have already signed up for my first marathon in 2015 although it's not until September. This marathon is somewhat unique though as i'll have to <a href="http://eu.ironman.com/triathlon/events/emea/ironman/wales.aspx#axzz3N8UuSE5l" target="_blank">swim 2.4 miles and cycle 112miles</a> just to get to the start line. Should be interesting - don't know how i'll fit in all the training. I'll have to find something else to keep me motivated for the first half of the year. With this in mind I have nearly committed to my second race in 2015 - another marathon on 14th March in Barcelona. I have booked the flights but haven't signed up for the race yet. This will be my third trip to Barcelona, the<a href="http://solorun.blogspot.ie/2010/03/amsterdam-barcelona-different-cities.html" target="_blank"> last time out in 2010</a> I struggled home in 3:10:28, after pulling up with a dodgy calf at mile 9. There are a few clubmates running it too so it should be fun. My training will start in earnest next week or the week after where I will be following the 10 week programme I used for Portumna last year. I had hoped to race the Dungarvan 10 during the first week of February as it fitted in perfectly with my schedule (HM race 6 weeks out). However the race sold out in less than two days, which I was not aware of until two weeks later - there were no such issues last year - West Waterford AC sent out email notification. I'll just have to find another longish race up the country.</div>
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After that I am spoilt for choice on the ultra front:-</div>
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<ul>
<li>21st March - Wicklow Way Ultra (51km) - unlikely as it will be one week after Barcelona</li>
<li>3rd/4th April - Vartry 100 (100 mile/50 mile/50k) - the 100 looks tempting, it all depends on how the recovery from Barcelona goes.</li>
<li>13th June - Wicklow Way Solo. Would like to make up for 2014.</li>
<li>13th June - Portumna Ultra (100k/50k/marathon) - not on the radar for 2015.</li>
<li>17th/18th July - Energia 12hr/24hr. The 24hr is certainly tempting - although only 5 weeks after Wicklow is cutting it fine - maybe the 100k in Portumna would be better preparation. </li>
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My general plan is to build up endurance on the bike in preparation for the Ironman, which should stand to me for the long ultras. Time will tell.</div>
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Happy New Year to all and hope to see some of you out on the road in 2015.</div>
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<br />Grellanhttp://www.blogger.com/profile/07132757537248747078noreply@blogger.com5tag:blogger.com,1999:blog-9214414108660001486.post-52581385333595930822014-08-08T22:00:00.000+01:002014-08-09T11:46:46.610+01:00Pushing Boundaries<div style="text-align: justify;">
I got thinking about the shoes I run in during this evenings run. For over a year now I have been running in Asics Gel Tarthers, not the same pair - I am now on my fourth pair, although still rotating through all the old ones. They are difficult to source as they are primarily produced for the Japanese market. My initial attraction to them was their relative light weight - this is what the sales blurb says:</div>
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<em>"This is the first unchanged Japanese racing flat to be introduced to Europe. Designed for increased durability, provide superb grip and responsiveness, this features an improved version of the renowned Duosole outsole, offering maximum traction and flexibility without the extra weight of other outsoles"</em></div>
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<em></em> </div>
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Because of their grip I tend to make a distinctive slapping sound when my mid-foot strike hits the ground, giving the impression that I am landing very hard. Everyone that knows me can hear me coming a mile off - not the best when you are trying to creep up on someone in a race. Apart from that they have served me very well and despite their "racing flat" title I have pushed the boundary with them a little bit and they have not let me down. </div>
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That's what got me thinking about them in the first place as it is time to retire my first pair, which are beginning to put a bit of strain on my calves when I run in them. While I don't know how many miles they have on the clock I know it's at least 100 as it was this time last year that I ran in them in what remains the longest distance I have ever run in a single event - the Connemara 100. While common sense would have suggested that 5k/10k racing shoes were not at all suitable for running 100 miles, I ignored it as the shoes never caused me any difficulty in long runs up to marathon distance and if I was to always heed what common sense suggested (which my Missus has a lot of ;-) I would never have signed up for the race in the first place. </div>
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This is what attracted me to ultra running in the first place - pushing the boundaries of what is considered possible or normal. When I started running I though the marathon was the ultimate limit, beyond the boundary of what was physically possible - after all we were told that we had to go through (or more likely hit) "the wall" before we got to the finish line and sure enough I hit the wall on my very first marathon, said "never again" for about a week and came back for some more punishment six months later. I had never heard of ultra running, I though I had reached the boundary of human endeavour and spent the next few years pushing at the only running boundary I knew - the PB. </div>
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When I eventually did push the distance boundary (Connemara 39.3 in April 2010) I thought that was it, I could never even contemplate running another mile, let alone the 11 that would take me up to 50 miles. I had read race reports of guys running 100 miles and how they were destroyed after them and though that was way out of my league - funny how when we break boundaries we end up setting new ones. I remember when Thomas suggested the day after Connemara 100 last year that I should go for the Belfast 24 hour this year, thinking </div>
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<em>"y</em><em>eah but that's nearly another 8 hours longer than I had run in </em><em>Connemara and I was pretty beat up by the end of that"</em></div>
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<em></em> </div>
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BTW that boundary has been reset and was not the reason why I did not go for the Belfast 24 hour this year. My new boundary is </div>
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<em>"how can guys (and gals) run multi-day events. I mean my legs were trashed the day after Connemara. I could hardly walk let alone run - that's way out of my lea</em><em>gue"</em></div>
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I'm not saying that I will ever push through these boundaries but I know that it would be better if they were not there to begin with, taking me back to a time when I was 7 or 8 and knew noting of boundaries but only of the limitless possibilities that were out there. What a wonderful world that was.</div>
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Here's to removing all boundaries..................................</div>
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and the best of luck to all those running Connemara tomorrow, Wish I was there.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgSQGdvK1ckQiudmOj2azwby3-eVutuz11ZzwvMmNCCWVNyVJxFK90HbF57JDbZO4ewSnfQ4ia3BaxxY8eiuf08FJzqkydEWRfWkF02Y98BASvOikRVkbqPA4w7tXi8k2jSlVCUrdOpHhhyphenhyphen/s1600/Shoes.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgSQGdvK1ckQiudmOj2azwby3-eVutuz11ZzwvMmNCCWVNyVJxFK90HbF57JDbZO4ewSnfQ4ia3BaxxY8eiuf08FJzqkydEWRfWkF02Y98BASvOikRVkbqPA4w7tXi8k2jSlVCUrdOpHhhyphenhyphen/s1600/Shoes.jpg" height="640" width="480" /></a>
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<h4 style="text-align: center;">
My Imelda Marcos Moment</h4>
<br />Grellanhttp://www.blogger.com/profile/07132757537248747078noreply@blogger.com2tag:blogger.com,1999:blog-9214414108660001486.post-51130956799199935972014-08-03T00:24:00.000+01:002014-08-03T15:26:43.090+01:00Small Print<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgYNRE-5OqUlLT0afmJUT2w8TuACkKSI8xSxSQufrK50esya8akQ8dHcG_ityEq5FBS7ZSMatz3yvk1aK3vGNLkCphaGYGa2q28faUfVRa35Nia_06jG9gGeIeT30nKa-K66Ha15P_z4CrW/s1600/Cork+Advertiser.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgYNRE-5OqUlLT0afmJUT2w8TuACkKSI8xSxSQufrK50esya8akQ8dHcG_ityEq5FBS7ZSMatz3yvk1aK3vGNLkCphaGYGa2q28faUfVRa35Nia_06jG9gGeIeT30nKa-K66Ha15P_z4CrW/s1600/Cork+Advertiser.jpg" height="640" width="480" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><h2>
<span style="font-family: Georgia, "Times New Roman", serif;">Cork Wins the Double</span></h2>
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<br />Grellanhttp://www.blogger.com/profile/07132757537248747078noreply@blogger.com1tag:blogger.com,1999:blog-9214414108660001486.post-52711269618338494712014-07-27T02:47:00.002+01:002014-07-30T00:12:16.846+01:00In the Grove<div style="text-align: justify;">
I'm sitting on a canvas chair in the porch of a 4-man tent, pitched on the grass in-field of the Mary Peters Track in south Belfast at 6:30 on a beautiful sunny Friday evening. In fifteen minutes time I will be starting a race that will take 12 hours to complete and it suddenly dawns on me that in my haste to get everything together over the last few days I forgot to draft a race plan of any description. What pace will I go out at, how long will I be able to maintain it, when should I ease back, when will I have no choice but to ease back, should I walk at all, when will I eat/drink (at least I had sorted the what). I pull out the pen that came with the race goody bag and start scribbling a few splits/paces on the number pinned to my shorts and get frustrated when the pen slides over the glossy surface without leaving a make - <em>"fuck it",</em> I put the pen away and lie back enjoying the last few minutes of the evening sun, <em>"I have plenty of time to sort it after the race starts. Sure what else will I be doing for the next 12 hours".</em> For the first time since arriving shortly after four with Ani, Saran, their cousin Robert and his Dad Rob (the driver) my mind is calm. Everything is done - time to switch off the mental and turn on the physical. </div>
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The gang, who have all gone off for something to eat, are only there for the craic (with some mild arm twisting from me - this is the first day of a short camping trip) as opposed to providing physical support to me. I don't really need it and it's not mandatory for the 12 hour race. My nutrition (chocolate/banana milk, a few salty spuds, carb drink, salt caps, nuts/figs/dark chocolate, soup, coffee & tea brack) is laid out in a plastic container on a table in lane 5 (the 12 hour and 24 hr relay runners are confined to lanes 3 & 4 , with the solo 24 hr runners in lanes 1 & 2). There is a timing mat at the end of the home straight with a large screen that will display your name and lap number every time you cross the mat (this proves invaluable)</div>
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We are called to the start line by race director Ed Smith and without much fanfare we are sent on our way - just shy of 50 doing the 24 hour, 4 relay teams and 10 or 11 doing the 12 hour. I had heard that one guy had taken the option of starting the 12 hour at 6:45 a.m. on the Saturday morning and finishing with the 24 hour group. I had briefly considered this option but thought that the benefit of a relatively cooler nigh-time temperature would just about offset the effect of running through the night. After all I had run through the Wicklow mountains during the night without any noticeable ill effects.<br />
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My early pace is pedestrian relative to the front runners of the 24 hour race and Ger Copeland running the 12 hour, who laps me after 2 laps - I had heard before the start that he was aiming for the 90 mile mark, which would be well beyond my capability and I was certainly not going to test myself by keeping pace with him, my strategy being to run at a comfortable aerobic pace for as long as my legs would comply. However the fastest guy on the track by far is Paul Martelletti, who is over from London to race 100k in order to qualify for the world championship (qualifying time is 7:18 for the GB Team)<br />
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<tr><td class="tr-caption" style="text-align: center;"><h2>
Early Days</h2>
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After 9 or 10 laps I get into my stride and start reeling in some of the 24 hour runners including Thomas. My plan was to use him as a general guide to my target as he was targeting the International B Standard of 220km, which more than likely meant somewhere around 120 to 125 km for the first 12 hours. With my glasses left in the food container I have to squint to see the lap numbers on the screen adjacent to the timing mat, not that it was necessary to see my progress so early in the race. <br />
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The laps continue with Ger Copeland putting in a great performance and lapping me quite frequently. After 2 hours the 24 hour relay runners change over and Ray Lanigan, running for team Donadea AC, greets me as he passes by. As I had eaten quite well over the 48 hours leading into the race (subconscious fuelling) I only took on water (and a Salt Cap) every 20 or 30 minutes deciding to refrain from taking on any calories until I have completed my first marathon (102 laps = 42.3 km), which I do in 3:35. A lap later I take on about half a bottle of banana milk as I walk a lap for the first time in the race. I have no problem resuming running and decide to break the rest of the race into 2 more marathons, deciding to take another walking break half way into my second marathon (153 laps) and more frequently thereafter. <br />
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Four hours into the race we are instructed to change direction after we cross the timing mat, Ray Lanigan wishes me luck as he finishes his first of 3 x 2 hour relay runs, saying that he will be back in 6 hours, which will coincide with the last 2 hours of my race. With Ger Copeland way out in front I think I am in second place, having lapped last years winner, Aidan Blake, a few times. With two thirds of the race remaining it is very early days and I try not to think about having to run for another 8 hours.<br />
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Shortly after 11 the organisers turn off the music that is playing out over the loudspeakers around the track and all I can hear is the <em>beep....beep...beep</em> as runners cross the timing mats at the start/finish area. The music had been a bit of a welcome distraction and I don't look forward to listening to my footfalls and the constant beeping of the timing mats for the next 6 to 8 hours so I ask Ani, who is practising her long jump with Saran and Robert along the back straight (another distraction) for a loan of her Ipod shuffle - a few laps later she hands it to me already playing (so no fiddling required) and while her music choice might be different than mine it proves to be a life saver over the next couple of hours as an antidote to running in the early morning darkness - not too dissimilar to nightclubbing, but with less effort.<br />
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After 153 laps (marathon and a half) I walk a lap for the second time and take on some of my EFS carb drink. The last half marathon has taken me about 2 hours, which disappoints me as I had been expecting to run the second marathon in under 4 hours. In order to mentally break down the next marathon and a half into manageable chunks (little rewards) I decide to refuel after every 5k (12 laps approx) alternating between water/S-Cap and chocolate/banana milk or carb drink. I decide that I do not need to take on any solid food at all. I rely on Ray Lanigan, who was double jobbing as race support between his relay stints, to replenish my water bottles from the stock on the race organisers table in the in-field.<br />
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I have covered between 166 and 167 laps after six hours which I equate to being about on target for the 306 laps required for a 3 marathon finish or 310, which I equate to an 80 mile finish. I notice that Ger is lapping me less often now and when he does I follow him to the timing mat to check how far ahead he is - 22 laps!!! (my 168 to his 190), that's over five and a half miles - He never moves too far ahead and after a lap or two I pass him out and while I am approaching a scheduled walking refuelling break I decide to run on for a few laps as I do not want to show any sign of weakness. When I do stop and walk for a lap I notice that Ger does not pass and when I ask Frank McDermot a few laps later where Ger is he tells me that he has pulled out of the race due to injury - and there I was thinking that he had blown up after going out too fast. Ger's misfortune had suddenly catapulted me into the lead and I began to get all emotional - don't know where it came from but unexpected highs and lows are part and parcel of ultra running.<br />
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Just before the 7 hour mark Paul Martelletti, who has been churning out fast laps (passing his first marathon in 2:54), weaving in and out between the 24 hour runners, finishes his 100k (6:57 and change) easily meeting the qualifying standard. At 7:27 I have completed 204 laps, finishing my second marathon in 3:52, which gives me a relatively comfortable 4:30 to complete my last marathon. I deserve a break for doing so well but defer my walking break for a few laps, all the time making mental bargains with myself to keep me motivated - it's so tempting to ease back and take a break for no apparent reason other than you deserve it for working so hard. <br />
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I am woken out of my ultra trance when Aidan Blake passes me for the first time in the race shortly before the 8 hour mark. This shakes me up a little and although I am 12 laps ahead (3 miles), that is no cushion as all he has to do is lap me 3 time an hour to win the race and obviously he is getting stronger as the race progresses. Time to dig a little deeper. I decide to track Aidan for a few laps as we change direction for the last time and while I had scheduled a lap walking break I found no difficulty in maintaining a run. I was pleasantly surprised that I was still able to comfortably maintain a high aerobic heart rate (actually well into the 140's at times) after 8 hours of running and close to 90 km in my legs. Historically in ultras I found that after 60 or 70 km my heart rate reduced as I am unable to recruit enough muscles in my legs to maintain pace.<br />
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My next target is a sub-9 hour 100k (PB is 9:16), which I think I will achieve easily but I don't cover the necessary 242 laps (100.35km) until 8:58. Just over 3 hours to go - can I maintain 10km/hr for a 130km finish. I leave the track for the only time during the race shortly after the 9 hour mark to go for a pee. For the last few hours I had been maintaining a delicate balance between water intake and loss through sweating to avoid having to take a whizz. My next reward is a cup of coffee and tea brack, which I defer for as long as possible - i'm good with delayed gratification - ultra running is all about making bargains with yourself. As I am walking around the track with cup in hand in the early morning dawn, Aidan passes me, so I push the remaining brack into my mouth and track him around to the start/finish mat to check my lead, having to detour close to the TV screen to make sure of the lap numbers - still 12 laps clear - I can afford to pour myself a second cup of coffee. When I resume running he is half a lap ahead and I maintain the gap for a few laps and he gradually comes back to me over the next 30 minutes - our paces are very similar. I do not relax though as he does not appear to be taking any breaks.<br />
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Last Hour - Glasses on to check the scores on the doors</h2>
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With 70 minutes to go the shuffle packs up, having served me well for the last 5 or 6 hours. Once I hit the 290 lap mark I start counting down the last 20 laps to my 310 target, getting encouragement from Don Hannon (winner of the Wicklow Way Race), who had to pull out of the 24 hour due to an on-going metatarsal injury. I retrieve my glasses from the nutrition box to keep an eye on the lap numbers, covering 306 laps in 11:37, giving me my third marathon in 4:10 - only 4 laps to go to my 310 lap target. With 15 minute to go I take Don up on his offer of a red bull, which goes down well as it has come straight from a cooler but I can't tell if it gives me a kick or not. I pass the 310 lap target with over 10 minutes to go and plough on as I reckon I need to cover 313.5 laps to get over the 130k mark. As the last few minutes tick away one of the 12 hour guys goes flying past me trying to eek out a few more metres before the finish, I pass the mat for the final time covering 315 laps, pick up the flask of minestrone soup from my food stash and walk for the last few seconds before we are asked to stop, knowing that i'll have to wait until Ed measures the part lap I have completed and using the time to take on some sustenance, chatting away to the 24 hour guys passing, getting congratulations from Thomas. Mark Melia and John O'Regan as they pass, with Anto Lee stopping to join me for a cup of soup. I also get a <em>"well done"</em> from Barry Thornton as he goes flying by on the start of his 12 hour journey, the only person separating me from the winners trophy - he's looking very strong and has me worried. Surely I looked that strong during my first lap - lets see what he is like in 8 hours time. Ed measure my part lap as 134 m, which gives me an overall distance of <strong>130.76 Km (81.25 miles)</strong><br />
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I return to the tent, elevate my legs for 20 minutes, which works wonders, take a shower and lie down for a hour or so while Rob takes the kids away for breakfast. I spend the rest of the morning hanging around with the kids, keeping on my feet and occasionally checking to see how Barry is doing - he covers his first marathon (102 laps) in 3:28, 7 minute ahead of me - still early days. <br />
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We head off in the afternoon to visit the Titanic Quarter and get something to eat, returning to the track around 4, still too close to call, I reckon I have a virtual lead of 2 or 3 laps but Barry is running well and if he maintain his pace could beat me by about 2 or 3 laps. We busy ourselves packing away the tent and retreat to the stands for a while as a light rain falls. I am too nervous to relax, I return to the track side to offer encouragement to the 24 hour runners, who must be going through the world of pain, with quite a few passing the 100 mile mark. With about an hour and a half left, Barry stops and walks and does not resume running but continues to walk for the remainder of the race. This is surprising as he had been running quite strongly and consistently up until then,although I am inwardly relieved as my win and £100 meet record bonus is secure. <br />
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I am at the trackside to witness Thomas achieve his 220km International B Standard shortly after 23 hours. He looks absolutely shattered but breaks into a smile as he crosses the line and continues on to finish in 4th place overall, behind Irish Internationals John O'Regan and Eddie Gallen, who finish joint second having run the last 10 or 20 laps together, behind the winner Jan Uzik, another Cork man, originally from Slovakia.<br />
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Looking back, running for 12 hours around a track was not as tough or monotonous as I had expected it to be and of all my long ultras (100k and up) it felt the least difficult and to-date (1 week later) my recovery has been the quickest it has ever been (not a sign of the customary gout) - maybe i'm getting used to them or maybe, for the first time, I did not enter the longest race on offer - is it time to step up to the 24 hour challenge?<br />
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12 hours of running and 12 hours of waiting</h2>
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Grellanhttp://www.blogger.com/profile/07132757537248747078noreply@blogger.com8tag:blogger.com,1999:blog-9214414108660001486.post-25957694371555707462014-07-17T20:39:00.002+01:002014-07-17T20:40:05.867+01:00Catching Up and Moving Forward<div style="text-align: justify;">
My recovery from the Wicklow Way was hampered by the injury I received on the outside of my left leg. My resting Hr the day after the race was 57, coming down to the 40's during the following week and gradually coming back down to 38/39 in the last few weeks, where it was before the race. I had planned on continuing with the ultra training by running the Portumna 100k, with a view to going for the 24 hour in Belfast tomorrow, but the slow recovery scuppered that plan. While I had missed the deadline for entry (first 50) I got onto the waiting list (7th in line), but when the offer of a place came a few weeks ago I declined and opted instead to go for the shorter 12 hour race and see how I fare. </div>
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I have no great expectations going into the race as my training has been very much up and down over the last few months and nothing like the structured approach to my Marathon PBs and Connemara 100 last year. I certainly feel like it's the least prepared I am for an ultra. I am over 5 kg heavier than I was at my peak last year - so no pressure then - but while my body knows that, try telling it to my head when I toe the line tomorrow evening. It should be good fun all the same, watching the 24 hours race unfold from the relative conform of the "short race".<br />
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Half my problem is that I am content to just enjoy my training runs at the moment, still basking in the glory of last years achievements, which continued into this year when I received the ultimate honour from my peers in Eagle AC at the club awards night in March. Surely I can get a bit more mileage out of this before I have to start thinking about new goals.<br />
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<br />Grellanhttp://www.blogger.com/profile/07132757537248747078noreply@blogger.com1tag:blogger.com,1999:blog-9214414108660001486.post-41322573844279539302014-06-15T20:32:00.001+01:002014-06-15T20:34:49.276+01:00Home To Rome<div style="text-align: justify;">
No this is not another Ultra I have signed up for but is nevertheless a <a href="https://www.facebook.com/hometoromecycle?refid=52&__tn__=%2As" target="_blank">long distance event</a> that fellow Eagle AC club mate, Charlie Byrd (not the TV guy), is commencing this week - 2,000 kms or thereabouts. Charlie along with fellow cyclist Fergal Quinlan will set out on their bikes from their homes in Cork and join up with about 23 other cyclists as they converge on Rosslare, next Saturday evening for the overnight ferry to France and back on the bike for a short spin to Rome. Charlie's not just doing this for the good of his health, although he is prone to setting himself some daunting challenges for no other reason than "Why Not?" - a man after my own heart. </div>
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Charlie is fundraising for local Cancer charities ARC Cancer Support and Marymount Hospice, which provide much needed support to cancer patients and their families at a very stressful time in their lives. Charlie will be using his own resources to travel to and from Rome (I suspect the trip home will be via a more comfortable mode of transport) so all money raised will go directly to the charities. So if you would like to support Charlie in his fund raising endeavours please visit Fergal's fund raising page <a href="http://www.mycharity.ie/event/fergal_quinlans_home2romecycle/" target="_blank">here</a> and donate a few bob. You can follow their progress on the event facebook page <a href="https://www.facebook.com/hometoromecycle?refid=52&__tn__=%2As" target="_blank">here</a>. All the best Charlie!</div>
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<tr><td class="tr-caption" style="text-align: center;"><strong>Charlie (No. 44) in Action in Portumna 50k 2013 with other Eagle stalwart Denis Looney (No. 31)</strong></td></tr>
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Grellanhttp://www.blogger.com/profile/07132757537248747078noreply@blogger.com1tag:blogger.com,1999:blog-9214414108660001486.post-30379202570808417292014-06-02T19:50:00.000+01:002014-06-02T19:50:19.938+01:00Recovered<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
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<tr><td class="tr-caption" style="text-align: center;"><span style="font-size: small;"><strong>A pint of G for </strong></span><a href="http://www.one-man-running-club.com/" target="_blank"><span style="font-size: small;"><strong>Marty</strong></span></a><span style="font-size: small;"><strong> & Me - after a good days graft at Cork City Marathon</strong></span></td></tr>
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<br />Grellanhttp://www.blogger.com/profile/07132757537248747078noreply@blogger.com7tag:blogger.com,1999:blog-9214414108660001486.post-13385913097512633532014-05-31T00:19:00.000+01:002014-06-01T21:18:12.135+01:00In pursuit of the little yellow man<div class="separator" style="clear: both; text-align: left;">
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"<em>Don't worry, there's 29 running it altogether, so I won't be alone"</em><br />
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<em>"That's what worries me, there's only 29 people in the whole country who think this is normal"</em><br />
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It is 10 to midnight on Friday night and I am standing in the car park of Marley Park next to the board denoting the start/end of the Wicklow Way, talking to my wife on the phone, which is enclosed in a zip-lock bag to protect if for the rain that has been steadily falling for the evening. I had just been dropped off by Rob, my brother in law, who said on arrival</div>
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"Y<em>ou have 20 minutes to change your mind - i'll even drive you to Clonegal tomorrow to pick up your car". </em><br />
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I had resisted the temptation to accept and am now standing with 28 other seasoned nutters, race organisers and assorted support crews.</div>
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After registering and handing over my drop bags I take respite in Mark Melia's car chatting away the time before the start with Mark and my cousin Liam, while their support crew, Mark's brother Frank and friend Rob stood out in the rain. The car is packed to the gills with every conceivable thing they could need, all packed away in bags and ice coolers. I had to be more selective in what I included in my drop bags, which I based on what worked for me in Connemara - almonds/pecans/dried figs & dark chocolate (85%) for snacking, salty spuds/cold chicken noodle soup (in plastic bottles, very appetising looking) and Banana/Chocolate milk for the middle half of the race, while leaving the sugary carb laden foods until closer to the end - tea brack/coke - the dried figs were a new addition. I also had my EFS Carb drink that I used in Connemara, which I had in powder form for collection and reconstitution at each drop location. This nutrition plan worked quite well, with the exception of the EFS carb drink, which I found difficult to stomach (I only used 2 of the 5 portions) - so the least carb laden nutrition I have used in any endurance race.</div>
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<strong>Leg 1 Marley Park to Crone Wood (0 - 22 km, Cut-off 0300hrs)</strong></div>
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Following a race briefing by Jeff Fitzsimons, Race Director, on the stroke of midnight we are sent on our way through the winding footpaths of Marley Park, under the M50 and up the first of many hills towards Kilmashogue Forrest, falling in step with Liam, Mark and a few others towards the back of the field. The higher we get the poorer the visibility as the beams from our head torches bounce off the thickening fog and the our vaporised breath. However I lose contact on the technical trail along the ridge between Fairy Castle and Tribadden as my eyesight in the rain and ability to negotiate the rocky terrain isn't the best. Caution is certainly the name of the game at this stage. I am joined by two other runners on the descent towards the Glencullen Road, one of whom is Donogh McGrath (No relation, although my youngest brothers name is Donogh). We eventually join up with Liam and Mark on the climb up to Prince Williams Seat, but 4 of us stray off course (Mark, Liam, Tim Chapman and I) having to double back after realising the error of our ways after 5 or 6 minutes (about 1.2 miles of a detour), making our way through the back of the field. On the descent down through Curtlestown Wood I open up my stride and am on my own, around the flank of Knockree and down to the bank of the Glencree River, taking it very slowly on the steep muddy trail. I can see a string of headlamps behind me bobbing through the darkness as they slowly gain and we arrive at the Crone Wood car park with about 2:50 on the clock - just 10 minutes under the cut-off - well down on where I expected to be. I grab my drop bag (nuts/figs) and am on my way up through Crone Wood, after Richard checks that I am good to go.</div>
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<strong>Leg 2 Crone Wood to Glendalough (22 - 50 km, Cut-off 0800hrs)</strong></div>
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The cut-off times get more generous as the race progresses partly to allow for increasing fatigue. On the walk up through Crone Wood I am joined by Bertie Harte, Mark and Liam, with Bertie's superior head torch far outshining the rest and a godsend on the climb up through the rivers of water flowing down from Djouce (like full beams versus parking lights) - one or two hairy moments scrambling along the technical rocky trail around the shoulder of Djouce ankle deep in freezing water with Bertie's guiding light like the north star. Eventually we make it onto the boardwalk as the first light of dawn begins to seep through the enveloping cloud. As the light improves we switch off our head torches as we make our way down onto the Sally Gap Road, where Mark and Liam are met by their support crew and stop for a few refreshments. I decline the offer of food, but do drop off my head torches for safe keeping and head off with Bertie up the fire road around the shoulder of Ballinafunshoge heading for Oldbridge. We more or less stick together (with the exception of a toilet break diversion) all the way to Glendalough chatting away, passing 2 guys en-route, with one of them catching up with us before arriving at Glendalough. Bertie decides to change out of some of his wet gear and offers me a replacement base layer but I decline as my philosophy is that if nothing is causing discomfort don't change it - worked well in Connemara last year.</div>
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<strong>Leg 3 Glendalough to Iron Bridge (50 - 78 km, Cut-off 1200hrs)</strong></div>
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My stop in Glendalough is just long enough to pick up my drop bag (banana milk, a salty spud and a few homemade chocolate covered almond/coconut balls). We were told on arrival that there were 14 ahead of us - although some of them could still have been at Glendalough when I left, as there was quite a bit of activity with a few cars in the car park. The Garmin read 6:30 as I walked out of the aid station tucking into my food stash. One of the guys who came in with me passed by at a trot heading towards the upper lake ( In hindsight I think it was Gareth Little as <a href="http://summit2summit.wordpress.com/2014/05/29/the-wicklow-way-race-may-2014/" target="_blank">his story</a> ties in with mine). He eventually came back to me as I resumed running and kept a steady pace up the fire road towards Mullacor. I had planned to walk the steeper section towards the top but managed to break it up with a minute on/off of running/walking as the low cloud prevented me from seeing too far ahead, breaking the climb into bite size chunks.</div>
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The top eventually comes within an hour of leaving Glendalough as I make my way along a short section of boardwalk and onto the open moor above the Glenmalure valley. Descending towards the woodland proves tricky as I begin slip sliding all over the place on the wet grassy surface and in one place pulling my right leg back under me which temporarily weakens a few of the knee ligaments, making the descent down the rock staircase to the fire road a bit of a side shuffle to prevent further stressing the leg and to avoid slipping on the greasy slabs.</div>
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Once I am onto the fire road though my legs come back into their own and I am able to resume a steady downhill run towards Glenmalure, stopping once to pull out the map to make sure I was still on course. As I dropped down the valley I spot another runner in front and come alongside Fergal Connolly as we both make our way onto the road passing the Glenmalure Lodge, where I refill my water bottle from a support crew car, before turning left at the halfway point into another section of forestry for the climb up Slieve Maan. The time is 8:10. Fergal tells me that there are 7 in front of us.</div>
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At the forest entrance Jeff and Rob, Race Directors, are dishing out rasher sandwiches and coffee at an impromptu aid station - the smell of rashers frying on the pan is intoxicating - they are obviously acutely in tune with the cravings of an ultra runner. I decline the bread and coffee and take a rasher from the pan and follow Fergal up the fire road. </div>
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Our steady walk takes us past another runner who says that he is beginning to struggle - hopefully he'll get a second wind as it's still a long way from home. I walk at a brisk pace with Fergal for most of the climb but gradually pull ahead as I decide that the gradient is runnable and the energy levels are good. Soon I am on the descent and watching out for the left turn along the boardwalk towards the main road at Drumgoff Gap, which I missed in the recce run. I spot it easily this time and step onto the boardwalk and before I know it my feet are whipped out from under me as the traction on the nail studded sleepers is non-existent and I land heavily on the hard surface on the outside of my left leg.</div>
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I instantly feel a sharp pain along the entire length of my leg from the hip to the knee (IT Band area)</div>
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and when I get up initial attempts at walking are painful and slow. I start cursing and swearing to myself as it is touch and go as to whether or not I will be able to continue. But all I can do is to push on as best I can and see if there is an improvement - lets get as far as Iron Bridge and see how I feel then - maybe i'll get some assistance there (deepheat or something)</div>
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Each footfall sends a jolt of pain up the outside of my left leg and my pace slows in response to the truncated stride length I am forced to use to limit the discomfort. Running downhill is particularly painful. I continue on in the hope that the discomfort will subside over time, vigorously rubbing/kneading the muscle along the outside of my leg in the hope that it will promote more blood flow to speed up the repair process. </div>
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I manage the climb up and over Carrickashane but cannot take full advantage of the downhill along the fireroad - the steeper the section the more painful the foot strike. I use the opportunity to ring Abina to assure her I am doing ok, but my touch screen phone doesn't respond to touch - feck this new technology - give me the old nokia with the big buttons and 3 weeks battery life any day.</div>
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I eventually make my way into Iron Bridge aid station with my tales of woe and get plenty of sympathy, which unfortunately does nothing for the pain. I ask to use someones phone to ring "my next of kin" and after they realise I am not joking they dial the number but there is no coverage. I take some comfort from devouring the contents of my drop bag - cold chicken noodle soup and another salty spud, before sliding up the road with my gammy leg. Time is just before 9:50.</div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgZ-tCW8sGcvxoAbPWchcRKpyASofId62-Nn2K0xMn2fO_kmZh6qkN3KDqp5ymCUCexjsbs9CFRqA64zJwjnC3NgzIkQ0istXv9P5EQ8IlWoR-2wcawQpzimrbeo-N3wg-FhO43sOEJksvy/s1600/Iron+Bridge.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgZ-tCW8sGcvxoAbPWchcRKpyASofId62-Nn2K0xMn2fO_kmZh6qkN3KDqp5ymCUCexjsbs9CFRqA64zJwjnC3NgzIkQ0istXv9P5EQ8IlWoR-2wcawQpzimrbeo-N3wg-FhO43sOEJksvy/s1600/Iron+Bridge.jpg" height="480" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><strong>Arriving at Ironbridge - 78k </strong></td></tr>
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<strong>Leg 3 Iron Bridge to Dying Cow </strong><strong>(78 - 105</strong><strong> km, Cut-off 1630hrs)</strong></div>
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This leg proves to be deceptively long, as I somehow though, without referring to the map, that there was only one off road section in it. Also I had not seen any runners in front of me since leaving Fergal, despite being able to see up to half a mile in front of me at times. On the walk up through the woods after Ballyteige Bridge I manage to get through to Abina on the phone and tell her that I am doing well and should be finished around half past four, already resigned to the fact that a sub-16 hour finish may not be possible.</div>
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The first off road section is relatively short and I am soon on a reasonably long section of road to Moyne, the majority of which is a gradual downhill run. The pain in my left leg becomes less noticeable, perhaps because the fatigue elsewhere in my legs. I'm soon turning right fording a small river and heading uphill cross country where I take an easy walking pace as running uphill is proving painful and too much like hard work. The day is heating up a little now and the layers that were considered so necessary at the start of the race are beginning to raise a bit more sweat. Rounding the side of Garryvoe Hill I spot two people about half a mile ahead entering Mangan's Wood - more than likely fellow runners. I don't see them again over the next 4 km taking me through Mangan's Wood (scooping water from pools with my cap to cool my head) and Coolafunshogue Lane (with all those gates to open and close) eventually leading to the Tinahealy Road. Still no sign of life or any support crews. I jog along the road towards Tinahealy before taking a sharp right up a narrow minor road past Ashfield House. I look back down the valley to the bridge I crossed 10 minutes previously and see a few support crew vehicles pull in and park up - too late for me to replenish my water bottles.</div>
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It is just past 12:30 and I am heading off road again along the Muskeagh Boreen, an old road that never got upgraded following the invention of the car and now used as a cattle path around the lower slopes of Muskeagh Hill. I am conscious of keeping ahead of the relay runners, who started at 7 a.m. and finish in Shillelagh, a few km beyond the Dying Cow Pub. With a record of 7 hours plus, all I have to do is to get to the Dying Cow before 1400hrs. Off in the distance I spot the two other runners I had seen previously and as I come off the Boreen and drop towards the road I come alongside Donna McLoughlin and her sister Caroline, who is supporting her. Donna is aiming to break the women's record, which she tells me is 17:20 and I say she should be well on target as I had been aiming for sub 16 hours and while I won't make I won't be too far off. "<em>Will you get under 17 hours" </em>she asks. <em>"Sure"</em> I respond, resisting the urge to say i'll be under 16:30. Donna remarks that she is in much better shape than last year - her head is in the right place but her body is protesting a little. We share the last few drops of water from my bottle and I head off on the 2km+ final road section of the leg to the Dying Cow aid station, managing to jog most of it as it is downhill or flat.</div>
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I am very glad to see the Dying Cow as my water bottles are empty and I am a bit overdressed for the warm weather. It takes me a while to take off my reflective bib, rain jacket, top and base layer - back on the (short sleeved) top - off again - i'll use the dry long sleeved top in my backpack - I pull it out and it is saturated - so it is back on with my slightly less saturated short sleeved top. I give my wet gear to Bertie's support guy (sorry didn't get your name) for collection later in Clonegal. I also notice fellow runner Tim Chapman who is helping out at the aid station after having had to drop out of the race (the true spirit of IMRA)</div>
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In the meantime a guy sitting on a canvas chair introduces himself as fellow competitor, John Cronin. My clubmate Killian had asked me to look out for his buddy John, when he knew I was running the race and here he was 105km in, relaxing on a chair as if he was on vacation. He says he is at a bit of a low point so after picking up my drop bag (Chocolate milk, a slice of tea brack and a few more almond/coconut energy balls) we walk up the hill out of Dying Cow, joined by another guy who introduces himself as Torben - and there I was thinking everyone at the aid station was a volunteer - runners were coming out of the woodwork. Donna arrives at Dying Cow in great spirits, just as we are leaving.</div>
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<strong><strong>Leg 4 Dying Cow to Raheenakit </strong><strong>(105 - 114</strong><strong> km, Cut-off 1830hrs)</strong></strong></div>
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This leg is relatively short and entirely on road. In hindsight I would have preferred if the last aid station had been a further 4 to 6km along the route. I walk up the road from Dying Cow chatting away to John & Torben and drinking my chocolate milk. It is just gone 13:20. As the road begins to level out I suggest that we jog on - make hay while the sun shines sort of thing. Both John and Torben respond much better than I and they pull slightly ahead as we descend to Kilquiggan Cross. John never gets too far ahead and I manage to pull level with him after a while but Torben is out of sight. I suspect he is going for 4th place (there are 3 ahead of us). I haven't the energy to even think about chasing him down and settle into a steady pace with John, looking forward to the next uphill so that I can walk and take on a the rest of my chocolate milk and tea brack, which comes just after crossing the main Tullow/Shillelagh Road. The next few miles are relatively comfortable, chatting away about all things running, as we take our time and walk at the slightest incline - any excuse. Soon we are climbing "Conorary Hill", a short steep section of road leading to the entrance to Raheenakit Forrest, with Jeff manning the last aid station before the finish.</div>
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Torben is about to leave as we arrive, so he is not that far ahead. I stop and pick up my last drop bag (more tea brack and a bottle of coke). My body feels like a dry sponge soaking up the sugary coke into every pore. Jeff wishes us well saying that there are only 11km to go. With about 14:40 on the clock I think surely we'll make the 11km before 16:00. We are well into the last section before we realise that it was closer to 11 miles than 11 km.</div>
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<strong>Leg 5 Raheenakit to Clonegal (114 - 131 km, Cut-off 2100hrs)</strong></div>
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We take our time walking through Raheenakit Forrest feeling a bit sorry for Torben, who we figure must be running scared thinking we are hot on his heels. To be quite honest at this stage we are only interested in finishing and as long as it is under 17 hours we will be quite happy. John had been second last year in 16:01 and he won't be in a position to better that today - not after the "damp" start. Eventually we are back on roads, winding our way around Moylisha Hill to the last forest entrance and the long and winding trail up around Urelands Hill, which appears to go on forever, particularly at the pace we are going at. Eventually we arrive at the forest exit, where we are greeted by a race Marshall, who tells us it is only 5km to Clonegal.. We're on the home straight now, although conscious of the fact that we are <strike>unwilling/</strike>unlikely to run the entire way, we break it up into a series of run/walk sections which helps divert our attention from the pain and suffering our bodies are experiencing. The finish is tantalisingly close when we can see the church steeple through the trees in the distance, still perhaps a mile off. We break into a jog and manage to hold it together for the closing half mile, passing the "Welcome to Clonegal" sign (never before did I feel so welcome), seeing the last junction ahead with a few supporters cheering us on - around to the left and keep going until we both come to rest against the board denoting the start/finish of the Wicklow Way - <strong>16:51</strong> is the time. </div>
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We can stop now - the relentless forward motion that has driven us all day can be switched off and what little energy we have left can be used to make ourselves more comfortable (change into dry gear) and refuel (the chipper was less than 50 yards from the finish). This process takes an age as everything I do is in slow motion and I waste a lot of time walking aimlessly around forgetting what I am supposed to be doing. The mind has been working hard for 17 hours and has not only missed it's scheduled breaks but also has been deprived of it's overnight shutdown - it's "me" time now and the body can wait. </div>
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Torben had nothing to fear as he was 20 minutes ahead of us at the finish. Donna came in 10 minutes behind us (17:01) to break the womens record (17:23) by over 20 minutes - fantastic achievement, with Fergal hot on her heels a minute later. Within the next few hours the remainder of the field comes in, including Bertie, Mark and Liam and their respective crews.</div>
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John and I finished in <a href="https://www.imra.ie/events/view/id/1119" target="_blank">Joint 5th</a>, out of 19 Official Finishers<strong>.</strong><br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjicMpJEawZ8bbv_cAg6OVQ17owAoE_yZ-e-SgIdfUWyBkSWEjP8TaD1hnkV2QIqQPOOocinHrNJhOfLzXxJji9pLcKpriC_T2809jsdE4aby6cAaW-TAsTwZ81mrrIyDbFdmeBJPLCD-aY/s1600/Finish+Line.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjicMpJEawZ8bbv_cAg6OVQ17owAoE_yZ-e-SgIdfUWyBkSWEjP8TaD1hnkV2QIqQPOOocinHrNJhOfLzXxJji9pLcKpriC_T2809jsdE4aby6cAaW-TAsTwZ81mrrIyDbFdmeBJPLCD-aY/s1600/Finish+Line.jpg" height="360" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Finish Line Celebration (L-R) Mark, ???, Liam & Myself</td></tr>
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<strong>Thanks to</strong></div>
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<ul>
<li>Race Directors Jeff & Rob - without their vision and energy, there would be no Wicklow Way Race and I know that many feet will trod the same path that I have trodden in the years to come as this race will only gain in stature and prominence and I will be proud to be able to say that I ran the Wicklow Way Solo in 2014.</li>
<li>Race Marshals Adrian, Aoibheann, Richard & Tim and friends - giving up your day to offer support and refreshments to the weary travellers along the by-roads of Wicklow.</li>
<li>Support Crews who offered me the same support they were providing to their runners - Frank, Rob and Bertie's guy in particular. </li>
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<strong>The Aftermath</strong><br />
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I expected my left leg to be sore the following day and it was. But by far the biggest pain came from my right shin - I could not walk on it and had to hobble around all day - totally unexpected as it was not sore during the race but now was so painful. Later in the day Abina gave me some anti-inflammatory pain killers and the pain subsided but I was still limping around the place for a few days and felt a bit under the weather (flu type symptoms) which was probably to be expected given the ordeal I had put my body through - and i'm no spring chicken anymore. I'll probably lose both of my big toenails as my shortened downhill stride tended to push them against the front on my shoes. In an ideal world I would have changed into bigger shoes halfway through the race (or cut away the toe box) to accommodate my expanding feet. My feet are still a bit swollen.<br />
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The other main side effect was that I felt <strike>a little tired</strike> wrecked all week, which I suppose is to be expected. The 6 week coffee depletion followed by a 2 hour coffee loading before the race made sure that I did not fall asleep on the job. John Cronin had mentioned to me that he had felt himself <em>"nodding off"</em> during some of our walk breaks over the closing stages of the race <em>"as you would do from time to time on the couch while watching TV". </em>Another guy I passed before Glendalough (5 a.m.) recalled that he felt fine but that he was very tired/sleepy, which you would expect at that time in the morning particularly if you have ever worked a night shift. So lessons learnt from this race are <em>"don't fall unless you've got something soft to land on and don't fall asleep especially if you have something soft to land on" </em></div>
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To be fair to Abina she said nothing all week, not even an "I told you so" although she did mention in passing this evening, "you're not doing that again, putting your body through all that".........I couldn't argue with her, it was a reasonable statement that made perfect sense..........but I could feel my mind begin to wander a little and the sound of her voice begin to fade. I'd want to get my hearing checked, this ultra running must be affecting it.</div>
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Grellanhttp://www.blogger.com/profile/07132757537248747078noreply@blogger.com6tag:blogger.com,1999:blog-9214414108660001486.post-23974802307439984472014-05-18T21:07:00.001+01:002014-05-18T21:09:29.675+01:00FocusFor the first 10 weeks of the year I was Mr. consistency - averaging 70 miles a week which included a marathon distance run at the weekend around a club 40 minute tempo run. On these days i'd run into town, warmup with my clubmates, run a 40 minute out and back tempo @ 6:30 to 6:45 pace and then run home, making sure I covered at least 26.2 miles. Some of these were a bit of a slogfest but I adapted and they became easi(er) over time. So while I wasn't as prolific at running/pacing organised marathons as I was last year (I still haven't run one this year) I managed to accumulate the same training benefit from my front door.<br />
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All this training culminated in the Wicklow Way Ultra on 22nd March, my 11th marathon distance run of the year. The plan after Wicklow was to repeat last years marathon training programme for Portumna, for which last years M40 win entitled me to a free entry this year. The purpose of the early season tempo runs was to accustom me to the harder efforts of the mile and 2 mile repeats @ 6:15/20 pace that the programme would demand. However within a week and a half of Wicklow I was sporting a mild strain in my left calf, probably due to a combination of maintaining my weekend marathon streak and getting lost coming down from Galty Mór on a evening run and having to run a bit longer than planned to get back to the car. As speedwork was out of the question the strain prevented me from starting my marathon training programme and it was back to easy aerobic running. Even this was putting strain on my calf and I had to ease back for a few days.</div>
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With the possibility of a serious attempt at Portumna fading the longer my injury prevailed my sights began to shift back towards the endurance side of the spectrum (i.e. all day events). I had two potential targets - </div>
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(i) if my injury prevailed I would aim for the <a href="http://www.sneemjfkchallenge.com/" target="_blank">Sneem 50 Mile Walk</a> on 24th May. To hedge my bets I introduced a few walk only sessions into my weekly training culminating in a 20 mile 4 hour walk on roads - and you though long runs were monotonous!!!</div>
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(ii) if I recovered reasonably quickly I would aim for the <a href="https://www.imra.ie/events/view/id/1119" target="_blank">Wicklow Way Solo Race</a>, also on 24th May. This race had been on the back of my mind since my cousin Liam mentioned it to me earlier in the year, the only issue being how could I fit it into my marathon training and be sufficiently recovered to give Portumna a good old rattle. The answer was that I couldn't, it was either one or the other and now with Potumna out of the picture, the Wicklow Way was left standing uncontested. </div>
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The only concerns I had were that the I had only ever run about 24km of the primarily off-road 131km route and the first 4 or 5 hours of the race would be in the dark (it starts at midnight). </div>
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I dealt with the first concern by doing a recce of the entire route over 3 separate runs spaced out over a few weeks, the first as part of a Sunday group run from Marley Park to Glenmalure (km 2 - 65) on 27th April and the remaining two on my own - Glenmalure to Moyne (Km 65 - 91) and Moyne to Clonegal (Km 91 - 131) over the following weeks (a great way to use up excess annual leave). The second concern was glossed over with a 5 mile midnight run on Friday/Saturday, with 3 of those miles through Ballincollig Regional Park wearing my budget Aldi headtorch. It did the job, and spooked a few birds from their slumber in the process. I also picked up a spare head torch yesterday in a Euro saver shop for €1.50 (sans batteries) - and it's brighter than the €8 Aldi version. The days of spending money on "quality" torches ended when the €50 <a href="http://www.cateye.com/en/" target="_blank">Cateye</a> torch I bought for my bike gave up the ghost within a few months of purchase (and less than 15 hours of work on the clock) - it couldn't handle the wet (i.e. outdoor use!!!) </div>
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So....... with a week to go it is option (ii) that I have gone for (Sneem was ever only going to be a fall back - but I will keep up the walk training) and now it's time to do a bit of planning. </div>
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<u>Support</u></div>
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While the race will be supported (drop bag/aid station locations have not been identified yet as it depends on the number of volunteers) I will not have the luxury of having 24/7 attention like I did on Connemara last year so I will have to carry some provisions in a backpack. </div>
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<u>Time</u></div>
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I haven't a clue. The cut-off is 21 hours. The combined time of the recce runs is a little over 16 hours, but I was fully refreshed at the start of each segment. To give me some basis for aiming for 16 hours I compared my recent Wicklow Way Ultra time of 4:58 to that of Clubmate Paul Tierney (4:18) and applied the ratio (1.155) to Paul's 2011 record breaking run on the Wicklow Way of 13:39. This gave me a time of 15:46, so sub-16 hours is possible. Then again Paul had full support in his 2011 attempt and I on the other hand will not be drafting in any additional assistance next weekend. So we'll see.........</div>
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<u>Getting There</u></div>
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The current plan is to drive to Clonegal on Friday. Walk the 4 km to Kildavin to get the evening bus to Dublin. Get my brother in law to collect me from the bus station and drop me to Marley Park, with a few hours rest in between, run from Marley Park to Clonegal and drive home. I'm even tired thinking about it. </div>
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Grellanhttp://www.blogger.com/profile/07132757537248747078noreply@blogger.com13