Marathon Training Week 9 of 10

Final Preparation

Only one week of my marathon training programme remains. 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.

The last two specific sessions of the programme are a 10 to 12 mile long run, 8 days out (Friday) and 2 x 1 mile @ 10k pace, 6 days out (today). I deferred Friday's "long run" until Satuday 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.

I returned to the grass this evening for my last speed session - 1 mile warmup followed by 4 x 30 second strides, 2 x 1 mile @ 10k pace and 1 mile warmdown. I assume the purpose of the session is to get a little speed in my legs in the final build up, without taxing them too much and  ensure they are fully recovered and fresh for Saturday's race. I selected 6:00 pace for the mile repeats, which came in in 5:56/57 with a 2:30 slow jog recovery in between. The effort felt closer to 5k than 10k pace, but i'm not too concerned.

The last 5 days of the programme consist of 13 miles of running over 4 easy sessions, 2 of which have 4 x 100m @ 5k pace thrown in, just to keep a bit of zip in the legs. The work is done all I have to do now is resist the temptation to do something stupid. To be quite honest I have no expectations going into Saturday's marathon, just show up and run a smart race and adjust  my plan for the two unknowns - 

(i) the weather - with a noon start and the recent spell of sunny weather it could be a bit warm out there and

(ii) recovery from the Cork City Marathon - while my legs and body feel pretty good going into the last week, I will not know how well recovered I actually am until I hit mile 20, particularly if the sun does come out to play.

Marathon Reflection

I've attempted to breakdown my splits for last Monday's marathon. The first half in 1:29:43 was at a farily predictable pace of 6:51. The second half in 1:26:19 was covered in an average pace of 6:35 (16 seconds per mile faster) giving an overall average pace of 6:43, only 3 seconds per mile slower than my "training " marathon pace.

My fastest miles from 13.1 (1:29:43) to 20 (2:14:23) were at an average pace of 6:29, slowing to an average of 6:42 over the final 10k, although the last 2 miles were slower as I remember looking at my pace band at the 40K and 25 mile marks and concluding that I was 4 minutes ahead of 3 hour pace, which is where I finished - suggesting that the last mile or 2 were at 3 hour pace (6:52) - still not a bad fade. The big unknown however is how bad the fade would have been had I "raced" the entire distance - could I have achieved the sub 2:55 as Thomas suggests or would an opening 1:27 half have been enough to kill my pace over the closing 10k. We'll never know.



3.5 Mile In - Still Comfortable



Mile 26 - Nearly There (Courtesy of PacePix.com)

Weighty Matters

I am now 3 months into my new "diet" and my weight has continued to drop with apparently obvious advantages - with 2 PBs under my belt, one of which came out of the blue. My weight has fluctuated day to day and there have been longer spells of up to a week where I have gained weight, particularly the week before the Cork Marathon where my average weight climbed from 76.1 kg (167.8 lbs) to 76.8 (169.3 Lbs) - I weighed in at 77.5 kg (170.9 lbs) on marathon morning, which I partly put down to taking on more carbs, which promotes more water retention for a well hydrated body. Overall I have lost 7.2 kg (16 lbs) in 12 weeks but would expect it to taper off from here on in. However I will continue with the lifestyle as it is quite easy to follow (only one rule) and see where it takes me.

Weekly Mileage - 65 Miles

Average Weight - 76.4 Kg.

RHR - 39

Sharp Taper

I ran a grand total of 19 miles this week, not by design but more because other priorities took over and as the work for Connemara is done there was no point in stressing out trying to get a few more miles in.

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I did complete my final race specific long run last weekend, covering just over 30 miles in 3:48 (7:34 pace @ 139 HR), although my pace did slow to 8:00 over the last few miles. Still, an encouraging run. A 12 mile recovery club run in the hills to the south-west of Cork the following morning went reasonably well at a very manageable 9:07 pace and equally manageable average HR of 108 - dropping to as low as 92 on one downhill section. My legs felt a bit sluggish for a few days but recovered sufficiently for my Tuesday "speedwork" which I cut back to a 5 mile progression @ 6:46 pace average (about 7:07 to 6:36). My other 2 runs of the week, on Wednesday and Friday, went off without a hitch - however tomorrow's Mallow 10 mile PB attempt will be the real test as to whether or not I am fully recovered. After that it's back to 2 weeks of easy(ier) running.

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Here's an interesting video on running economy I came across on the Natural Running Center Site.

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Taper?

With the Clonakilty marathon only 13 days away (I must remember to sign up for it) I completed my one and only race specific workout today, heading out of the house shortly after 8:30 this morning for a two and a half hour run. The plan was to run in a reasonably glycogen depleted state so, as for all my morning training runs, I had no breakfast and also left the gels at home. The aim was to encourage my body to burn more fat at a moderately hard aerobic pace, so that on race day my glycogen stores will last longer.

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Instead of heading east towards the City I turned west heading into the hills between the Bride and Lee valleys on a beautiful sunny morning. As Clonakilty has a few hills along the course it was hills I was looking for. With a long hill at mile 3 using the 4 or 6 mile cut-in wasn't going to work today so i just eased into a pace under 7:30 until I hit the hill. My target was to average 7:30 pace through the hills taking advantage of the downhills to compensate for the slower uphill sections.

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Things went pretty much to plan over the first hilly 8 miles, in fact I was a minute ahead of my 7:30 target. With a half notion of getting under 3:10 in Clon, I dropped the pace towards 7:10, which I maintained pretty much to mile 19 - passing 13.11 in about 1:35. Over the last few miles the effort of maintaining pace was increasingly stressful and it eventually dropped to 7:31 for mile 20, which I passed in 2:24 - still ahead of my notional 2:25 target. I kept going until 2:30 was on the clock and was glad to stop - 20.83 miles (7:12 pace & 144HR Avg). If i'd kept going my pace would almost certainly have dropped to 8:00 and slower as fatigue was well and truly setting in. Hopefully the hills in Clon won't be as tough and i'll be a little more rested.

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Now time to taper, I suppose. Although with my weekly mileage at 45, I'm already halfway there.

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Big Heart

Abina always said I had a big heart, or was that mouth, I can never tell. However according to this article (when you read past the section on sudden death in athletes) a larger than normal heart explains why my heart beats more slowly than it would had I maintained a sedentary life. When it comes to pumping more oxygenated blood around the body to supply energy to muscles during exercise the heart can either beat faster or pump more with each beat. As there is a limit on how fast your heart can beat, no matter how fit you are (an elite athlete has the same maximum heart rate as his/her equivalent couch potato) the only adaptation the heart can make in response to the constant pressure of training is to pump more during each beat (stroke volume), which requires a bigger chamber, 33% bigger and more. The surprising thing is that the heart adapts very quickly - within a few weeks of commencing a sustained training regime. Likewise the adaptation reverses quite quickly once we stop exercising regularly - a bit like any muscle really. So for those that train intermittently it would appear that the main thing that changes is the size of their heart. A low resting heart rate and a larger than normal heart in an average person is an indication of a probable heart block, hypertension or heart failure, so if your are in the middle of endurance training it is probably a good idea to say so when visiting the doctor - although if you suffer from any of the above and are in the middle of endurance training................

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While my resting heart rate is at an all time low of 34 to 35 bpm (I manually measured 172 beats in 5 minutes two weeks ago = 34.4 bpm - taken before rising) and my training HR is quite low, I have also noticed that my racing HR has come down since I started running, with last weeks 10k averaging 158 bpm and a max of 166 over the closing stages - can my heart not beat faster than that in a race. My 10k PB in April 2008 (38:15 - 6:09 pace) had an average HR of 168, which maxed out at 177 over the closing stages (10 bpm higher). Maybe I'm not pushing myself hard enough, although increasing age does account for some of the reduction (roughly 3 bpm over 3 years). So while I am getting more bang for my buck I have less bucks than I used to have. Still I am encouraged by my best ever race result, my 10 mile PB last year, where my HR averaged 161 for the 6:16 average pace.

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Training

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I have spent the last 2 weeks in West Cork, where training has gone pretty well. I followed the Shannonvale 10k with a Sunday long run of 20 miles covering miles 5 to 24 of the Clonakilty Marathon route, topping the week with 64 miles (highest since ultra training in May)

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This week I was just shy of 60 miles as I cut back today's long run to 15 miles, which is all I need for my next key race, the Charleville HM on 18th September. It also doubled as a taper for the Dingle Marathon, which I am pacing next Saturday. I did however up the pace to provide some training challenge and averaged 7:25 pace over the partially hilly course, stopping sporadically to take photos, which explains the suppressed Avg HR of 126.

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McMillian gives me a 1:29:07 half marathon (6:48 pace) for my 40:03 10k last week, which, to be quite honest, is an easy target. Without the hill I reckon I would have covered the 10k in about 39:30, which still gives me a relatively soft HM target of 1:27:54 (6:43 pace). Maybe that's where my fitness is at, but i'll surely improve over the next few weeks, how much will the Dingle Marathon blunt my speed? - too many unknowns so I settled on 6:40 pace as my HM training pace (1:27:24) for this weeks specific endurance run - secretly hoping to get under it.

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I had planned on 4 x 2 miles @ HM pace (with about 2 or 3 minute active recoveries - hadn't really thought it out, maybe 90 seconds would do as this is likely to be my penultimate specific endurance session before the race). The day before I had completed an "easy" 12 miler where everything felt relatively effortless for the 7:31 pace. This "flow" continued into the warmup for the 4 x 2 mile session where the pace came down to 7:10 without too much effort. I had picked the flat road around Clonakilty Bay for the session running from Inchydoney to Ring Village (lower) and back. I settled into a pace just below 6:40 which felt relatively comfortable to maintain and, approaching the two mile mark, decided to run on to 3 or 4 miles before taking a break. I ended up running for about 28 minutes (27:56) before running out of (flat) road and turned back with an average pace of 6:34 on the Garmin. The initial headwind on the return leg kept the pace in the 6:40's but it eventually came down to 6:36 - covering the return leg in 28:09. I decided to round the session up to an hour and ran on for another 4:30 before cooling down on the mile home. I covered 9.21 miles in 1:00:37 with an average 6:35 pace which is more encouraging than my visit to McMillian. Could I have maintained the pace for another 3.9 miles? More than likely. Will the Charleville course be as flat? It's billed as a flat course - well then at 6:35 pace I would come home in 1:26:18. Getting that bit closer to my PB all the time.

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One of the benefits of running the back roads of West Cork for the last two weeks, apart from the scenery, is that you get to spot where all the blackberries are - so I returned later for a bit of foraging.

Finally some photos form this morning run. It will be difficult to return to suburban running. If the sun come out for Dingle next Saturday it will be a spectacular run.

Pickup

With a marathon to pace in 2 days, today was a good day to break from my 50 miler training programme. I managed to keep my date with the twice weekly speed sessions on Tuesday (ladder session at the track) and Thursday (Tempo 5k) and my day off on Friday. With the weekend long runs cut back to 2 hours each, I wasn't missing out on much. Still I got just over an hour and a half on the grass of UCC farm this morning with clubmate Dennis, who is also pacing on Monday. I spent the rest of the morning putting a second coat of paint on the spindles of the stairs a home, a job I started a few years ago (Tapering is very handy for finishing odd jobs, so much time!).

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As I was dropping Keevsa to school, yes school on a Saturday - supervised study for the Leaving Cert (state exams) which starts on Wednesday - seems like only yesterday when I was doing mine........ the flashbacks are less frequent now. Anyway as I was dropping Keevsa to school I decided to continue on into town, with Ani in tow, to pick up my race number for Monday. I had to go to a special desk at City Hall as I didn't have the necessary paperwork for priority processing, what with I being a pacer and having the luxury of being registered by the Hunnymonster. I met Gina who promptly gave me level 1 clearance and went away to get my pacing gear (yellow singlet and black shorts - cool) while I picked up my number and goodie bag, which contained another technical t-shirt - unfortunately I found it was a size too big when I got home (They gave me an XL instead of an L).

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Met up with the Beirut taxi and his family as we browsed the food stalls across the river on Lapps Quay, his state of arousal suitably in check. My carb loading started with a spicy beef kebab and continued throughout the afternoon with anything that took my fancy. All that's left now is to wait up and relax until Monday morning. Looks like it's going to be a good morning for running with temperatures lower that yesterday and today and little or no wind.

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Best of luck to all those running the relay, half and full marathon, have a great day.

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C'mon the 3:30's.

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Taper Week 1 (Run 28.3 miles, Bike 60.9 miles, Swim NIL)

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May (Run 349 miles, Bike NIL, Swim 1.3km)

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Playing the waiting game

I misinterpreted the start of my taper as an excuse to take a running holiday with only 5 miles in the bag by Tuesday (32 last week) and following a bit of a push 25 miles clocked before I hit the weekend (65 last week). With back to back medium long runs on Saturday and Sunday I totalled 58 miles for the week, barely scraping past 50% of last weeks total. I had intended cutting back to 70%, but 70% of 114 is still a lot of running (80 miles).

I did replace the high volume with a few faster paces just to get my legs and heart used to working harder. As the week wore on the faster paces came easier as the high volume of the preceding days receded, but still noting that would set any PB's - except perhaps in an ultra.

Yesterday's Club run from UCC Farm was a 15 miler, the first 8 of which were over a hilly rural route to the SW through Maglin, Waterfall and the Viaduct with the remaining miles through the City suburb's including the cycle/walking path from the Straight Road to Curaheen. We finished a few minutes over 2 hours. For the same duration today I ran one of my regular routes into Cork, along the city quays and back out through Sundays Well and the Straight Road covering 16.76 miles at a steady 7:16 pace on a glorious sunny morning. I decided to skip the Mallow 10 miler today, as I had spent the previous 3 weekends at races.

I had a quick look at my rolling 7-day mileage over the last 2 months, since I recovered from my calf strain in Mid-January. I managed to get in 2 blocks of decent volume training, gradually increasing the number of runs and the length of my long runs so that I should have nothing to fear in 2 weeks time - still a whole lot of pain though.

I mislaid my Garmin on Tuesday so all my runs this week have been blind with no HR data.

Tue 22nd Mar 5.51 miles @ 7:48 pace

Wed 23rd Mar 5.51 miles @ 7:29 pace

Thu 24th Mar 10.06 miles @ 7:39 pace

Fri 25th Mar 5.28 miles @ 7:02 pace

Sat 26th Mar 15.18 miles @ 8:12 pace - Club Run

Sun 27th Mar 16.76 miles @ 7:16 pace

Taper Week #1 (Run 58.3 miles, Bike NIL, Swim NIL)

Reverse Taper

I'm just about getting back into the swing of things with my running since completing the Barcelona marathon 4 weeks ago and am now up to a steady 37 miles per week - hardly the high mileage preparation required for a 39.3 mile ultra in 7 days. In total I've covered close to 340 miles since Barcelona - 85 were on foot, 243 on wheels and 11.6 in the water.

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My legs took longer that usual to recover from last Sunday's long run, with a few aches and pains lasting through to Monday. Hardly surprising 3 weeks after a marathon that left them in a poor state.

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Tuesday's track session involved 3 x 1k at a challenging 5:48 target pace (86 sec laps - actually 89 second laps in lane 3 = 3:43 for 2.5 laps). My marathon recovery and the headwind on the home straight was enough to make for a very tough session where it took me (and my sole companion, Kevin) the full three ks to hit the target - 3:50/47/43. Still I look forward to returning to fast sessions on the track once Connemara is behind me.

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My last longish runs before Connemara were a 10 miler in the park in Thursday and a reconnaissance run of the inaugural Cobh 10 mile road race with Eagle AC on Saturday morning. Needless to say, being a week after Connemara I won't be running on the day. While the race is a net downhill, starting on the hill above the town and finishing on the seafront there are a few undulations in between (but nowhere near as hilly as the Bantry 10 miler a few weeks back - according to John D). Despite the inclines it was a very pleasant run on mostly quite roads and I wouldn't mind running it again.

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After the run Denis, John and I made final plans for the Connemara road trip next weekend and exchanged some race day strategies - well John and I listened to Denis who had it all sorted - from how to stop the half and full marathon runners from taking your drop bags, what to wear, what to eat, what not to eat and the all important carb loading or should I say "Super carbs" - where can I get me some of them?

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My running week ended with a short 2.1 mile steady run after a 2 hour bike ride this morning and unlike 2 week ago where the 8 minute post bike pace hammered my calves the 7:18 average pace this morning felt quite manageable.

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...and now for the short 1 week taper (or the end of a 7 week taper with a marathon in the middle).

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March - (Run 117 miles, Bike 173 miles, Swim 16,750m)

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Happy Easter!

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Good To Go?

A week without running felt a bit weird. I continued to use the foam roller on the calves and went for a sports massage on Monday evening - again the only tight spots appeared to be on my left calf. Still I decided to invest in pair of compression socks yesterday before my trial MP run. Unfortunately when I took them out of the box a magnetic security tag was attached to one of them. Undaunted I ran with the tag still on (couldn't prise it off - had to return to the shop today to get it off) anyone looking on would have thought they fell off the back of a lorry.

I ran for just over 5 miles with 2 at target marathon pace - the garmin was set to instantaneous pace as opposed to lap pace, which resulted in a marginally slower pace of 6:51/56 for the 2 miles, which i'm not bothered about. Nor was I concerned with the harder than normal effort involved (put it down to taper niggles). However of more concern was the tightness in my calves particularly my right during the run and which carried into today and while it was nowhere near uncomfortable that may not be the case over a longer distance. However my intention on Sunday is to give it a go and see what happens. A slower than marathon pace opening mile (7:00 to 7:15 range) will hopefully help me ease into the race and i'll take it from there and see what the road throws at me.

If Gary, who commented on my last post, wishes to meet up before the marathon, send me a mail at grellan.mcgrath@gmail.com or ring me on 087-6394108 or i'll be wearing the black Eagle AC singlet at the start line, if I can find it (although I signed in for the 3 to 3:30 pen - may have to duck under the tape to the sub 3 pen.)

Wed 3rd March

5.30 miles in 38:33 (7:17 pace @ 136HR) with 2 MP miles @ 6:51/56.

Filling The Void

While I welcome the break from high mileage that a taper brings, running no miles at all is tough as I have to fill my time with something else and to-date that has been eating and drinking and a bit of biking. The eating is winning out - I still have the same appetite I had on 65 mile weeks and I can now drink the night before my zero mile long runs, which I did in spades when my brother stayed over on Friday night.

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This morning I had the welcome distraction of helping out at the annual Eagle AC 5 mile road race in Carrigaline, which went off without a hitch - and I didn't eat or drink too much either.

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I continue to knead away at my calves with the foam roller so hopefully recovery is happening under the surface. I'll resist the temptation to run for a few more days as the benefit to be gained at this stage is purely psychological.

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Marathon Training Week # 14 - 14.3 Miles

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February (Run 213 miles, Bike 70 miles, Swim 9km)

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Dodging Bullets

Having got through my marathon build without an injury I thought I was on the home straight. Then illness hit my family with all four children out sick from school on Monday with varying complaints from colds, headaches & nausea - you name it they got it. To add to my worries I was feeling mild aches, pains and shivers which is a normal indication of worse to come, but I was hoping that it was a mild reaction to the flu jab I got at work last Thursday. As the week went on the feeling subsided and the kids began to drift back to school (not all there yet) so hopefully I have avoided catching anything.

I continued with my taper getting 43 miles in last week culminating in a 12.7 mile run with Eagle AC on Sunday (8 in all with 7 of us running Dublin - 5 of us with targets of between 7:00 and 7:15 pace - interesting!). This is the first year that there will be pacers in the marathon (I assume from 3hr pace and up @ 15 minute intervals) We had a bit of a laugh when someone (who shall remain nameless) concluded that the pacers will guarantee that you come in at a certain time - it'll be hard enough for the pacers to guarantee their own time not to mind yours.

Tuesdays track session was 3 x 1,600m at MP with no recoveries. A further discussion with Pat and Paul after the session on what pace we'll run on Sunday was inconclusive. They'll be heading out at 7:10 to 7:20 pace and perhaps ramp up to 7:00 pace after 2 miles. The advice from the coach (Liam - Laurence to some ;) was to certainly to go out slower than MP so as to avoid the early build up of lactic acid - 5 or 10 seconds per mile too fast could be enough to tip the balance in favour of hitting the wall early and often, and it is easy to make up 20 or 30 seconds from mile 3 to 20 compared to what could be lost later in the race if you head out too fast. Pace should be conversational (but without the conversation).

Wednesday's lunchtime run was an easy recovery run (needless to say Brendan was absent) just to keep my legs ticking over.

This evening was the dress rehearsal with 2 MP miles built into a 7 mile run. I even loaded 6 gels into the pockets of my shorts (3 more could fit on my running belt) for a more realistic simulation. The run went reasonably smoothly - the 2 warmup miles @ 7:30 pace went very smoothly, the 2nd MP mile felt a little tougher than the first although the HR's were similar (144/146) and the 3 warmdown miles felt a little tougher than the 7:5x pace @ 139/144/144 HR. Still I'm not worried as long as I can remain illness free for the next few days. All that's left now is 1 or 2 easy runs before heading to Dublin on Sunday.

Sat 17th Oct

5 miles in 40:20 (08:04 pace - treadmill)

Sun 18th Oct

12.66 miles in 1:43:50 (8:12 pace @ 128 HR)

Marathon Training Week #12/13 - 43.69 miles

Tue 20th Oct

6.39 miles in 48:54 (7:39 pace @ 136 HR) with 4,800m @ MP (07:00)

Wed 21st Oct

5.02 miles in 41:40 (8:18 pace @ 124 HR)

Thur 22nd Oct

7.03 miles in 52:53 (7:32 @ 139 HR) with 2 miles @ MP (7:01 pace)

Let the waiting game begin

At last - the work is done, last long run under my belt, time to sit back and pile on the lbs as I fill myself with carbs and water, storing them like a camel for the long journey ahead. 7 of us in all headed out from UCC farm this morning for a hilly run through the countryside with John, the route selector, like the conductor of an orchestra pointing this way and that whenever we came to a crossroads and turned to him for guidance. 6 of us (John, Derek, Pat, Paul, Denis and I) are heading to Dublin in 2 weeks time and Phil to New York the week after. The last and only time I completed this hilly run I had a calf tear on the last climb so when I got to the top of said climb today I dropped to my knees and kissed the road. Injury free and only 2 weeks to go, now is the time for even more caution! Looks like I will have some company in Dublin as Paul, Pat and I ,who finished within a minute of each other in Cork to Cobh, agreed to head out at 7:00 pace and at least stay together through the first 15 to 20 miles. After that it's a 10k sprint to the finish ;) A few laps of the 2.3 mile circuit around UCC farm after the run got me to 20.9 miles for the day and just over the 70 mile mark for the week - only the second 70+ mile week during this marathon build. Lets see if quality beats quantity in 2 weeks time. Sat 10th Oct 10.72 miles in 1:25:00 (07:56 pace @ 133 HR) with 9 x 15 second hill sprints - went longer than planned but it was a lovely sunny morning. Sun 11th Oct 20.9 miles in 2:52:17 (08:15 @ 140 HR) - Hilly Run Marathon Training Week #11/13 - 70.76 miles.

Taper

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

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

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

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

Mon 11th May

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

Wed 13th May

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

Fri 15th May

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

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Sun 17th May

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

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

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