A True Professional

"Tom thank you. True professionals. Fantastic service, sound lads. Hope ye enjoyed it"

Text message from Ken (Dingle Marathon Race Director) to Tom (Lead singer with Tommy and the Pacemakers - big up around Sixmilebridge).

It's been a while since I last posted. I've had a proper blogging holiday. I haven't had much to say really as all was quite on the running front, with the Dingle marathon being my first event since pacing Waterford at the end of June. My calf injury following Waterford, while not very serious, kept me from doing any proper training, with a total of 160 miles under my belt for the months of July and August. Half of those miles were in the two weeks leading up to Dingle to ensure I would have the endurance needed - my longest run of 19 miles the week before did not instill confidence. I had anticipated getting in some decent speedwork following Waterford and trying my luck with the shorter races over the summer, but that was not to be.

I made up for the lack of running by switching to the bike, covering 1,120 miles in July and August - more than for the previous 12 months. The lure of the bike took over for a while and my lack of running didn't bother me too much. I hope to put my bike legs to good use in the upcoming Rebel Tour in two weeks. The receding daylight and my recovering running legs are likely to reverse this trend as we head into autumn.

I headed down to Dingle with Ian (racing the half) and John (pacing the full) stopping off in Anascaul on the way for a "Pacers Meal". We were originally booked into a holiday home in Anascaul which was later changed to Dingle (within walking distance from the start/finish). Tom had already booked the meal in Anascaul and was reluctant to cancel. The Anchor Inn in Anascaul is unique to say the least - there were 3 dishes on the menu, no desserts or tea/coffee and we were told there was no toilet for customers (although I managed to find one). Another guy went in search of a toilet and ended up in someones front room. Tom never did tell us how he found the place - maybe it was the only place in town that heard of served pasta.

As for the marathon itself, I found it failry tough at times as my legs had just about enough endurance training to get me around the course in the time required. I wore lightweight racers which put more pressure on my calves. My main concern was that my calves would tighten up, cramp and force me to slow down. At times I felt that I was no different than those around me - who is pacing who? - a fine line.

I ran the first half with Shane, the 1:45 HM pacer. There was a 1:30 pacer, but there was no sign of him in front of us as we started. He went flying past us about a mile in, with 2 runners just about hanging onto his coattails (He had started well back the field - a rookie mistake ;-).

I had a group of about 7 or 8 runners at the halfway stage. We had a cushion of about 40 seconds which I said I would get up to 1:40 to 2:00 over the downhill sections before mile 21 so that we could drop the pace by  about a minute a mile to get up the worst hill on the course, extending for about 1.5 miles. We needed every second of it as the 1:50 cushion I had at the bottom of the hill was whittled down to 5 seconds by the time we passed the 23 mile mark (Dropping the pace to over 9 minute miles did not make the effort any easier). I had to concentrate the effort over the closing miles to pull back a few seconds per mile to have a 30 second cushion at the end. One guy, John O'Leary, forged ahead from the top of the hill coming home in a PB time of 3:27 (He was delighted when I spoke to him after the race). I ran with 2 guys over the closing miles, counting down the remaining minutes, with all three of us crossing the line together - Clock 3:29:47 (Chip 3:29:33) Glad to be finished, my latent fitness just about getting me around the course in the alotted time. I was even hobbling around for a while afterwards as if I had run a marathon.



Handshakes Allround

 


John O'Leary Celebrating his 3:27 PB

 

No. 23 - The Viking Marathon

The inaugural Viking Marathon in Waterford on Saturday was my 23rd Marathon (including 5 ultras) and my 7th as a pacer. With 5 marathons under my belt this year alone and the possibility of 3 more pacing gigs, I appear to be slipping into the abyss that is occupied by those who think nothing of running two marathons in one day (and no I'm not referring to a 52 mile ultra) and have to organise their own marathons to feed their addiction. Sure enough the usual suspects were on the start line at the Mall on Saturday morning, with some sharing the early miles with me, slagging each other off and having a bit of craic before falling off the pace as the memory of their most recent ultra or marathon hits their legs - all well capable of running sub 3:30, if only they allowed themselves to recover, their legs in a perpetual state of stress/recovery.

Pat Purcell of Kilkenny City Harriers was my pacing buddy for the day and for his first pacing gig he took to it like a duck to water and appeared to thoroughly enjoy the experience.

Hi-Ho Hi-Ho It's off to work we go

We got singlets with the word "Pacer" emblazoned across the front and back, which certainly helped us to stick out from the crowd. The day threatened rain and sunshine in equal measure, typically Irish weather, the light rain before the start washing off the sun screen that some of the the runners had applied liberally in the warm sunshine less that an hour before.



Enjoying the First Mile



The course was a mixture of urban and rural roads around the south side of the City before heading out the Cork Road at Mile 9 and south to Tramore at mile 10.5. Unusually for a marathon the mile markers were "miles remaining" as opposed to "miles completed" so anyone with a standard pace band was fucked left slightly confused as "16 miles remaining" meant you were 10.22 miles into the race for which you had no split time on your pace band. Pacing 3:30 at 8 minute miles wasn't too bad as 16 miles reamining meant 2:08 time remaining, indicating that I should have 1:22  or slightly less on my Garmin . 

There were a few drags, particularly the mile or 2 before halfway, where we got a good cheer from the half marathon runners lining up to start just over 15 minutes after we passed through. We slowed the pace going up the drags to even out the effort a little and picked it up slightly on the downhills.



Miles 16 to 19 consisted of a loop around Tramore where the support again was  very good. Through the last relay changeover point at the end of the Promenade and heading for home. A few runners began to drop off the pace here but we still had a good core group of about 10 to 15. Miles 19 to 23 were back in towards the City along the main road and it was a question of keeping the head down and not letting the fatigue take over. The course took an out and back diversion along the ring road at mile 23 - just to mess with your head a little. I could see Chris O'Connell about 50 yards ahead - the last time I saw Chris was just after he crossed the finish line in Limerick last year in 3:30:05 and this was his first marathon since. I shouted out "Don't let me catch you Chris" and he gave a wave of acknowledgement. The out and back section finished just after Mile 24 - two straight miles to the finish - time to keep the head down and ignore the pain - well that's what Pat was telling anyone who would listen. Chris was still ahead and if anything had increased the gap between us. With a mile to go we had about 50 seconds of a cushion and so we eased up slightly to encouage a few stragglers, with the core group of about 8 going ahead to finish comfortably under 3:30. We managed to get 1 or 2 more over the line with a few seconds to spare, with 1 guy cramping badly about 400m from the finish and hobbling over the line just in front of us (he was actually behind us in the shot below) - Clock 23:29:57 (3:29:45 Chip). Chris came in comortably in 3:28:something - Well done on your first sub-3:30 Chris.



What time is it? I can't wait around much longer.



I did my usual post marathon/ultra recovery routine of lying down for 10 minutes and keeping my legs elevated when this guy passing said "There's a man who knows what he's doing" and I look up to be greeted by none other than John Tracy, the silver medalist in the 1984 Los Angeles Olympic Marathon (behind Carlos Lopez). If only he could say that about my training ;-)

While my legs recovered pretty well after the marathon an easy run in the vibrams on Monday revealed a tight right calf, which got progressively more tender as the run went on. A similar easy run on Wednesday morning (this time in more conventional running shoes) was no better and while the first mile felt good an ache developed in the calf, which got progressively worse as the run went on, forcing me to slow down - the last mile was over 9 minute pace!!!

I think I have a mild strain/tear so it's no running for a week or two. I had been thinking of running a long ultra in August but couldn't make up my mind - at least now it 's made up for me as i'd have had to ramp up my mileage over the next 3 weeks to get some ultra specific training in my legs. So i've switched to the bike, which is less stressful on the legs and will keep me somewhat motivated, particularly as I have agreed to cycle the Ring Of Kerry with a neighbour over the summer (not the organised one this weekend with 6,000 or 7,000 expected to take part).

Finally all the best to Thomas who is heading into unknown territory when he completes competes in the oddessey that is known as the Belfast Bangor 24-hour track race. An exciting time for him. I wish I was there. If you wish to offer support please text words of encouragement via. his support crew @ 00353 (0)86 3840587. All the best Thonms!!!

Portumna Stats & Snaps

The results of the Portumna 50k give me an official 50k PB of 3:46:09 coming in 5th place, 13:45 behind 4th place and 13:47 ahead of 6th place - so well secured in that position over the final stages of the race. I certainly was in a no mans land as all those behind me were lapped by all those in front of me and I managed to avoid getting lapped at all. In fact the front runner, Mike Cunningham, was 5:54 behind me after I went through the 25k point (Lap 5) yet when he came in to finish his final lap I had gone through the start/finish for the penultimate time 4:53 before him - so he only gained a minute on me over 20k. 

My 25k (15.53 mile) splits were 1:52:17 and 1:53:52 giving  positive split of 1:35. so my fade over the closing stages was not too telling. My splits compared to the leading 4 are shown on the graph below. I was reasonably well able to hold my own (relatively speaking)

The splits of those behind me show similar fades over the closing stages with the exception of Nigel Campbell, who came in 11th position with a whopping 8:12 negative split climbing 10 places in the second half of the race - still not enough to trouble me though ;-) - although his last 5k split was 23 seconds faster than mine. You'd have to wonder would he have got a better overall time if he had headed out a bit more agressively and achieved more even splits - the eternal debate as to what is the best pacing strategy for a race.

  

Peter Mooney, who's has a fine collection of photographs of the race on Flickr kindly e-mailed me the photos below. The full collection of photographs can be viewed HERE. Peter and his brother Rory dominated last years Marathon taking first and second spots in 2:50 and 3:03. This year, fresh from a 2:41 and 2:57 marathon in Cork they only managed first and fourth spot in 2:48 and 2:56 respectively.  At the end of next week they are both headed to Waterford for another pair of sub 3 hour marathons no doubt. There must be something in the Mooney genes. See you on the start line.

Completing Lap 3 (15k) with Seamus



Heading Towards Lap 4 Completion (19.5k)



Another Lap Down

My recovery has gone quite well, with an easy 5 miler at 7:29 pace last night showing up no residual aches and pains. There were some mild aches in the quads when walking downstairs on Sunday and Monday but nothing as severe as those typically associated post marathon DOMs. A repeat of last weeks short fast VO2Max intervals at the Track this evening were completed at a slower pace, reflecting reduced energy as much as anything else.

Sat 16th June 31.07 miles in 3:46:09 (7:17 pace - Portumna 50k)

Mon 18th June 5.25 miles in 39:19 (7:29 pace @ 126HR? - Easy run)

Tue 19th June 3 miles with 1/2/3/2/1 mins fast with = recoveries (5:20 to 6:30 pace)

It'll Be Over Before You Know It

These were the words of advice from Denis Looney at the track last Tuesday for the Portumna 50k this morning - and he was spot on. There's something about running 10 x 5k loops in a forest park that takes the marathon+ feel from the race. Was it the loops, the lack of mile markers (there were km ones alright) or the fact that my Garmin died after 7k. There were none of the Marathon mind games that you usually encounter when racing 26.2 - "13.1 - only half way there" - "16 miles, 10 to go" - "Mile 20 - the real halfway" - "Mile 24 - will this ever f#c*ing end". Maybe there's something about counting down 10 laps that tricks the mind into believing that things won't be that bad and "it'll be all over before you know it". It might be a bit different if you're counting down 400 laps of the tartan track in Bangor next month to get your head around 100 miles (actually 402.3 laps in lane 1).

Four of us travelled up to Portumna last night with Myself and John having travelled the road last year and Neil (who kindly provided the transport) and Charlie being the ultra virgins. Although Charlie had covered ultra distances in training. He's that type of guy - HARD. We met up with clubmate Jo Fearon who was covering the 100k. Jo had a Texan in tow, Gabby, who was in Cork for 2 weeks teaching "cheerleading" - I kid you not. Fierce popular apparently "Go Rebels Go". She was running her first marathon, with her longest run to-date being 25k - ouch!

We all dined at a local hostelry before retiring to the B&B for the night - but not before we got the low down from Gabby on life in Texas - guns, coons (as in racoons), snakes (As well as rattlers they have a non-poisonous "Chicken Snake" - and we worry about foxes), fire ants, guns, scopions, deer hunting, guns, running in the heat, cheerleading moms, guns - did I mention guns - apparently you can have a kiddies birthday party at a shooting range - and we worry about sending our kids to Monkey Maze!

John, Charlie and I shared a room and slept reasonably well before the alarm went at 6. We rose quietly, dined on ambrosia cream rice and coffee. Charlie had instant porridge (for the first and last time). Turns out the carb content of the cream rice was quite low as, surprisingly, the rice content was listed as 9%. The rest was milk and gunk. Still it went down well, unlike the higher carb porridge.

We got to the start line over half and hour before the start, scheduled for 8 a.m., two hours after the 100k start. The usual suspects were there. Barbie Frankie and Ken were down from Dublin ( The urban version of Podge and Rodge), Tom and the Sixmilebridge brigade (fresh from his "never again" Cork marathon), Pat O'Keeffe on marathon No. 72, Paul back for another 100k, Eamon Dargan camping out for the short race ;-). I met up with Ray Lanigan before the start, a solid 4:50 in the the Connemara 39.3 mile ultra and a 47 mile 6-hour race in the UK had him in very good shape, targeting sub-3 hour marathon pace for the full 31 miles - close enough to 3:30. Also lining out was last years winner, Mike "Curley" Cunningham (3:44) and Course Record Holder Mick Rice (3:24:40). There are about 71 running the 50k, 86 in the marathon and about 27 already out on the course nearly 2 hours into the 100k.

About 10 minutes before the start I turned on my Garmin and the battery low symbol came on (Very sloppy preparation). I managed to use Ken's in-car charger to get 5 minutes charge into it and with 2 hours on the 100k clock we started on the first of our 5k loops. John, with a sub-4 hour target ran alongside me covering the first km in about 4:47 (My plan was to start around 4:50 and ease up towards 4:30 over the first few miles. There are about 6 in front of us, including the leading lady and last years winner, Deirdre Finn (3:58).

With water stations at the Start/finish area and at the 2.5km turnaround there is no problem with hydration. My nutrition strategy is fairly simple - a pocketful of gels (5 in all). We cover the first 5k lap in a few seconds over 23 minutes (3:50 pace) - just where I want to be. My aim was to cut down to 22:30 laps (4:30/km or 7:15/mile) and hang onto to them for as long as possible and if I feel good after 25km, push the pace towards 22:00 (4:24/km or 7:05/mile) - unlikely perhaps, but you'd never know. The out and back section to the 2.5km mark is perfect for seeing how far in front/behind other runners are.

We are joined by Seamus at the start of the 2nd lap, 2 weeks after his 3:05 in the Cork Marathon. His target @ sub 4-hours is similar to Johns. Deirdre Finn and another runner are running side by side about 200 yards ahead with the 4 front runners out of sight - Ray chasing down the lead trio of Shane Whitty, Mick Rice and Mike Cunningham. My Garmin dies completely at the 7 km mark. I'm not too bothered. In fact I feel free of the constraint of clock watching and happy to be paced by Seamus, for the moment, and to check my 5km splits at the start/finish clock. John drops back a little during the second lap which comes in about 22:30 - on target.

Early in the third lap we are joined by a guy from Lithuania introducing himself as "Amber" and complaining about a week spent drinking and working 12 hour shifts. All three of us pass Deirdre's running companion, who has fallen off the pace, before "Amber" moves ahead, mistaking the 11km mark for 11 miles. Seamus and I remain in joint 7th and 8th spot. At the 12.5km turnaround I take my first bottle of water. Seamus keeps a steady 7:20 mile pace, which I am happy to stick with. Before the end of the third lap we both catch Deirdre and I take my first gel. Lap 3 comes in another 22:30 (approx - I'll have to check the results when they come out.)

During lap 4 I gradually pull ahead of Deirdre and Seamus, maintaining what I feel is a steady comfortable pace - everything feeling fine with no niggles. The varying surfaces of paved road, gravel path and woodland walk offer respite from the normal monotony of a single running surface. 6th place, with no sign of Amber, But I feel he is running a little too fast and will come back to me before the race is over. I finish lap 4 in about 1:30:3x, a minute and a half up on 3:50. If I could bring that cushion to 5 minutes a 3:45 result may be possible. At this stage I am lapping the back of the 50K field and obviously passing the 100k runners. Jo, who is using the 100k as an entry into the Western States 100, was looking good, with over 3 hours on her legs.

I maintain a constant pace and feel reasonably strong with Lap 5 (the half-way point) coming in 1:52:xx - doubling to 3:44:xx "Could a sub 3:45 be possible". The gap back to Deirdre and Seamus has grown to over a minute and John, who complained of a tightening hamstring in lap 3, is still maintaining a steady pace behind them. I take my second gel halfway through lap 6. Coming in to complete the lap (30k in 2:14:xx) I hit the back of the marathon field, which started 2 hours into the 50k (4 hours into the 100k). The course becomes a bit more congested but still passable but it is now more difficult to spot other 50k runners on the out and back section, having to look at the numbers more closely to identify them (Blue strip for 50k, Yellow for the mara and green for the 100k) and when I spot someone with a blue strip a few 100 yards behind me I don't know whether they are gaining on me or whether I've just lapped them, (people look different from behind) relying on relative pace to make a educated guess - still enough to instill a little panic once  a while.

Somewhere during lap 6 or 7 I pass "Amber" and move into 5th place. The front runners are well ahead and I know this is the best I can do, but obviously not the worst. My pace remains close to 22:30 per 5km for laps 7 and 8, although the effort is getting noticeably harder Lap 8 (40km) comes in 2:59:16, allowing 2 x 22:50 minute 5ks to get under 3:45. A tough ask as my legs are feeling heavy and fatigue is rapidly setting in. During the first km of lap 9 I feel relatively strong but the feeling doesn't last too long. Still I push on and take my 3rd and last gel at the turnaround (Marathon in approx 3:09:xx). My running now feels heavy and dead  and the slightest incline and headwind tend to push negative thoughts into my head. I had been worried about being lapped by the front runners but was sufficiently ahead of Curley to ensure that was not going to happen (Mick Rice was about 75 seconds behind with about 3k to go). In the absence of a watch I feel my pace has slackened  and need to dig deep to keep my leg turnover.

Lap 9 (45km) comes in about 3:22:30 still on a reasonable pace and while I am encouraged by the fact that I am on the last 5k it's much more difficult to keep my mind on the pace. I pass one or two marathon runners, trying to ignore the mind games that come with comparing my pace to those around me. The last lap is all about keeping the forward momentum and not losing too much time. I know my pace has dropped but I try to ignore the pain and the urge to ease up. I can rest once I cross the finish line. The last 2 km is all about counting down the time using my cadence as a counter (90 steps per minute). This helps to distract me from the discomfort and eventually I can see the finish through the trees and while I can hear footsteps behind me coming into the finish I know it is a marathon runner and let him pass. The clock is in sight just after turning to 5:46 (3:46 for the 50k) and 10 second later I am finished and shaking hands with Race Director Seb Locteau. Another marathon runner coming through behind me complains that it's not fair, presumably because he has a few more laps to endure, being only 1:46 into his race.

A lie down with my legs elevated for 10 minutes to gravity assist the repair process followed by some gentle physio gets my legs back to reasonable shape. John comes in a few seconds under his 4 hour target, having exchanged places with Deirdre Finn over the last lap, with Seamus not far behind. I think there may have been another guy under 4 hours, but I'm not sure.

Mike Cunningham managed to hold off Mick Rice to take first spot in 3:27:xx with Shane Whitty 3rd (I think they are all M45 Runners) and Ray Lanigan not far behind him in 3:34 (Correction 3:32). To come in 5th behind these guys (both Mike and Mick have 2:46/45 marathon PB's, Rays PB of 2:57 is soft) is not a bad result.

Both Neil and Charlie, were very happy with their first ultra outing, promising on the return journey, to return next year. The best tribute anyone could make to the unique event that is the Portumna Marathon, 50k and 100k - relatively small friendly crowd, excellent support and great setting. Hats off to Seb Locteau and his team. Unfortunately Jo had to pull out of the 100k after 11 laps (55k) as her legs were giving her trouble and she did not want to risk a 2 to 3 month layoff by pushing on. Plenty of time to qualify for WS100.

Plodding Along

Since Connemara my running has been totally unfocussed and here I am 36 hours before my next "race", the Portumna 50k, without any specific training done. I only signed up this morning but the pressure was on as JD had booked the B&B. I would have signed up for the 100k except that I am pacing 3:30 in Waterford in two weeks time and I would not be recovered enough - judging from last years recovery. In addition I don't have the enough endurance runs to have a serious go at my 100k PB. Although I have done no specific training for the 50k either. In particular I have no race specific runs under my belt - unless my target is 8 minute pace (4:08:33). I would be very dissappointed if I did not get under 4 hours and if I was in good 50k shape i'd be targeting 3:40 (7:05 pace or 4:24/km), but since i'm not I though I'd have a go at 3:50 (7:24 pace or 4:36/km). I'd really want to set a target race and devise a training plan around that and quit fooling around with all these pacing gigs.

There are 5 Eagles heading up with the 4 men running the 50k and Jo going for the 100k. Should be fun.

Thu 31st May - 5.25 miles in 36:51 (7:02 pace @ 144 HR - Steady run) May - 225 miles

Fri 1st June - 5.25 miles in 41:35 (7:55 pace @ 127 HR - Easy run)

Sun 3rd June -  7.77 miles in 59:14 (7:37 pace @ 130 HR - Easy run)

Mon 4th June - 26.22 miles in 3:29:29 (7:59 pace @ 144 HR - Pacing Cork City Marathon)

Tue 5th June - 4.2 miles with 4 x 50m sprints @ 1/2/3/2/1 mins fast with equal recoveries - VO2Max

Fri 8th June - 5.25 miles in 39:05 (7:27 pace @ 129 HR - Easy run in Vibrams)

Sat 9th June - 8.78 miles in 1:03:26 (7:13 pace @ 139 HR - Easy/Steady run)

Sun 10th June - 16.84 miles in 2:19:54 (8:18 pace @ No HRM - Long run)

Tue 12th June - 4 miles with 6 x 50m sprints @ 1/2/3/2/1 mins fast with equal recoveries - VO2Max

Wed 13th June - 7.77 miles in 58:57 (7:35 pace @ 133 HR - Easy run)

3:30 in pictures

It been a busy week so my belated story of pacing 3:30 in Cork will be largely pictorial. Suffice to say another great day out - the buzz, crowd support, volunteers, camaradie and the satisfaction of getting a few appreciative souls across the finish line on time - well worth a 26.2 mile investment.


PhotoCall with Seamus Cahill 
I Don't know why he posed with Paul and I as he came home just ahead of the 3:15 Baloons.




 

South Mall, Mile 0.5.
Building up a following.















Camden Quay - Mile 3
Donal O'Sullivan (No. 1532) Stayed with us for the full 26.2. Or should I say we stayed with him.



Silversprings - Mile 5

South Link - Mile 17
A sizeable crew, any pacer would be proud of.
Paul lost his baloon at mile 15.



Patrick Street - Mile 26.15
Looking for Stragglers (Can't even find myself)



Last Few Yards - 3:29:40
Hugh McNulty (No. 1515) Was with us all the way.

3:29:50 - Anyone Else?
Most of our successful Pacees moved ahead to finish in 3:28:xx - Honest.


Chip - 3:29:29
Clock - 3:29:59

Photos Courtesy of Doug Minihane, Gearóid Laoi, Peter Mooney, Joe Murphy, Martin Cunningham & Noel Kelleher.

Cream Crackered

The biggest legacy from last weekends 50 mile walk is a tired old body. My legs recovered pretty quickly with no real impact on my running muscles. However I could have slept for Ireland. My energy during the week was way down on normal. Running, while fine on the bio mechanical front, was a chore for my cardiovascular system. Easy runs felt less "easy" and a steady effort at 7 minute pace on Thursday felt like a Tempo run over the last few miles. So while my legs got away pretty much unscathed the rest of me was hit by a steam train with the traditional drop in normal running paces one would feel after an ultra. I just hope the effect is short lived and the 8:00 pace for tomorrow's marathon will not feel like 7:15 pace. 

On Friday I took delivery of a pair of the latest Vibrams to hit the market - the "Seeya". I received them from barefoot.ie and am trialing them over the next few months for review on the Cork Running Blog. They're billed as the most minimal of minimalist running shoes, "designed to bring you closer to the barefoot sensation". It is not my intention to enter the cushioned/minimalist shoe debate. There's enough of than going on. I will simply offer my opinion, as someone who already likes and uses minimalist shoes, as to  how they feel to run in under various training/racing scenarios and perhaps compare them to the pair of Sprints I bought in back in 2007 - shown below for comparison purposes.

Finally, the best of luck to all those running in the Cork marathon, half marathon and marathon relay tomorrow. Enjoy! In particular good luck to clubmates Pat, Annemarie and Denis heading for the holy grail that is a sub 3hour marathon, Maura heading for a sub 3:15 (no bother to you Maura), Brendan, in his first marathon, with a target anywhere between 2:50 and 3:20 ;-) and Angela looking to get under 4 hours and qualify for Boston (Denis the menace Pacer is waiting for you at the start line). If you're target is anywhere near the 3:30 mark give me a shout in the morning - i'll be the one with the green t-shirt and the balloon. BRING IT ON!!!