Pushing Boundaries

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:

 

"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"

 

 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.

 

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.

 

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.

 

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

 

"yeah but that's nearly another 8 hours longer than I had run in Connemara and I was pretty beat up by the end of that"

 

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

 

"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 league"

 

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.

 

Here's to removing all boundaries..................................

 

and the best of luck to all those running Connemara tomorrow, Wish I was there.

 

 

My Imelda Marcos Moment

That's Class

I've been to Connemara 4 times in my life, all of which involved running (ultras). In fact I reckon that I have covered more miles on foot in Connemara than in a car.


The Plan

While my primary motivation was to experience the physical and mental challenge that "running" 100 miles would bring (an adventurous journey into the unknown) I had to set myself a target so as to keep focused. My A-target was Sub-18 hours as I thought it would be nice to complete the distance within the calendar day (6 a.m. to Midnight). In addition my crew had only signed up for the Saturday. Sunday was double time. Based on previous years results I though that my current form put me among those capable of coming in around 18 to 20 hours - although predicting 100 mile finishing times is a fools game. With 100 miles, predicting that you'll finish at all is even risky.

 

My B, C and D targets were sub-20, 24 and 30 hours respectively, with 30 hours being the cut-off time.

 

To break down my 18 hour plan into bite size chunks I first divided the distance in half using the "50 Mile Factor" taken from the Umstead 100 training/racing plan. The "50 Mile Factor" for Umstead is 1.30 - representing the time for the second 50 miles divided by the time for the first 50 miles for the average finisher. Allowing 30 minutes for unexpected stops (popping blisters, changing gear, relieving muscle cramps etc.) my plan consisted of 17:30 "moving time" split between 7:36 for the first 50 miles (9:08 pace) and 9:54 for the second 50 miles (11:52 pace) - overall pace of 10:30. I further split each 50 mile segment into 10 x 5 mile sections with a gradual fade in pace from start (8:42) to end (13:46). In reality the plan was, at best, a means of assessing my progress rather than dictating my pace. As it turned out the plan was not referred to during the race at all. Good to have in the back pocket though.

 

Setting a time goal is all well and good but as I was not going to be running all the way I needed a strategy for walking. I resisted the option of running and walking for set durations and opted for a run/walk by feel strategy based on keeping everything aerobic (below my 138 MAF heart rate), which would require walking most of the uphills (feeding time).

 

 

Fuel

After water, the core component of my fuelling strategy was EFS (Electrolyte Fuel System), which I initially came across on this site and purchased from this UK distributor (not available in Ireland yet). It only arrived on the Thursday morning (less than 2 days before race start) so I had no time to check it out - serious rookie mistake, I know - the first time I drank it was 1 hour into the race. It was very palatable (I had the Lemon-Lime version) with none of that sickly sweet taste of other energy drinks/gels and the mix was such that it was easily digested and the nutrients rapidly absorbed through the lining of my gut. The rest of my fuel consisted of anything I could possibly get a hankering for -

 

Nuts (almonds, pecans and peanuts),

Fruit & Veg (salted potatoes, bananas & raisins),

Supplements/meal replacement (gels, ensure & electrolyte powder),

Cheap carbs (tea brack, salt crackers, Dark Chocolate (85%), bread, banana & walnut cake, raspberry and coconut cake, rice cakes, bakewell tarts, biscuits)

Other "Drinks" (Coffee, Coke, Banana Milk)

Others (Minestrone Soup, peanut butter, jam)

 

I did not take the foods with a strikethrough on the day - I may have left a lot of food out of the list above. Contrary to what my crew thought the smoked mackerel and spring onions were never intended for taking during the race.

 

 

Gear

My basic gear consisted of a pair of Asics Gel Tarthers (more suited to 5k and 10k races perhaps), a loose Waterford winter league running top thrown into my Waterford Marathon Pacer's goodie bag, a loose pair of shorts which formed part of the pacers kit for the Limerick Marathon, a reflective running bib with a zipped pocket to the front (handy for carrying the nuts and chocolate) and a pair of cotton socks. This is what I felt most comfortable in, but I also had a large supply of backup gear that I could change into during the race if needed.

 

I covered each of my toes in Elastoplast to minimise nail damage, chafing, blister formation etc. (better and cheaper than getting my toenails surgically removed). Ideally I would have bought a pair of toe socks like injinji. Two borrowed head torches and back up batteries would do for dawn/dusk/night?.

 

 

 

Before

My crew consisted of clubmates John (Bike) and Denis (Mother ship). We travelled up the evening before in convoy (you'd never know when a spare car would come in handy) and almost ran out of fuel between Oughterard and Clifden (It may be useful to know that fuel is available in Recess, as the race briefing even missed it).

 

On reaching Clifden and with 3 minutes to go to race briefing I decided to pick up a few more last minute provisions, with Denis coming into the store and nearly pulling me from the checkout before I got to the till "we can get this stuff later" he said, "if needs be i'll come back for it" - this guy doesn't like being late, every minute counts (and this was the day before the race!) - in one action he validated his selection as commander in chief of the mission.

 

The race briefing was....brief. In fairness the rules, route, checkpoints, phone numbers and list of mandatory items were clearly set out in the race booklet. There were 12 starters in all, 11 men and Aoife. Looking at the two winners trophies all I could think was "Lucky Bitch" (excuse my French). I did think "Wouldn't it be great if I could bring the other one home with me" but thought that the odds of that happening were quite slim. After all quite a few of the others had form:-

 

• Maciej (Magic) Sawicki, was running his 5th Connemara 100, and was aiming for sub-17 hours, having narrowly missed it last year.
• Graeme Colhoun had come second to the legendary Mick Rice two years running and went under 16 hours in his first attempt.
• Thomas Bubendorfer, who stormed to a 200k+ 2nd place finish at the Belfast 24 hour last year, 2nd only to John O'Regan, who represents Ireland on the international stage.

....and these were just the guys I knew about! One of the other competitors had completed Badwater and the Thames Ring 250. Badwater!!! FFS.

After loading up the car we retired to the B&B in Letterfrack for the night, dining on meat balls and spuds (Which I had prepared earlier). The "triple room" consisted of a spacious double bed and 2 bunk beds for the crew ;-)

 

During

After about 2 hours of real sleep, we were up before 5 having our first breakfast of coffee and toast, followed by our second breakfast of coffee and croissants at the Station House Hotel in Clifden before heading up through the early morning dawn to the start, posing briefly for the "press" to take a few photos.

 

I'm the one checking out Thomas's crossed fingers

 

 Without much fanfare the countdown commenced and we were off - the slowest start to any race I ever started. As my plan was to warmup by walking the first mile+, I took up the rear behind Thomas, who was trotting slowly behind the peleton.

To Checkpoint #1 (Mile 28)
The first mile was a lap of the town before heading north up the hill on the road to Letterfrack. Mile 1 in 12:08. Where the road levelled out I began to run, still keeping my heart rate pretty low, gradually building it up. Slowly I began to reel in the back of the field as my running pace was relatively fast. Still mile 2 came in at a relatively pedestrian 10:44. My pace picked up quite a bit on the downhills with Mile 3 coming in at 7:36! I wasn't too concerned as the effort/HR was easy. For the first hour I only took water on board with Denis and John spacing themselves about 100 yards apart, with one handing me the bottle and the other taking it from me. My first solid food is a Rennie at about mile 5 (heartburn after the big breakfast). When I pass Thomas he quips " I thought you wouldn't catch me until mile 60 or 70". I doubted that I would be catching anyone at Mile 60, unless they were stopped.

There is a good long downhill stretch between miles 5 and 9, which sees me pass most of the field. Passing Maciej, I ask him has he any advice, "yeah" he says "slow down". Sound advice and I certainly planned on slowing down (as per the plan), just not yet. I pass the three front runners for the first time at about Mile 7. A quick diversion into the woods for a toilet break at about Mile 8 doesn't lose me the lead. Coming into Letterfrack (Mile 9) I walk to take my drink and am passed by two guys (Graeme Colhoun and Sammy Kilpartick). I exchange places with these 2 for the next 10 miles as the route take us to Tully Cross and along the north Connemara coast to Lettergesh.

From Mile 17.5 the hills disappear for a while as we turn inland along the shores of Lough Muck and Lough Fee (spectacular tranquil scenery). While Graeme's, Sammy's and Thomas's crews pass me from time to time to set up mobile feeding stations, I do not see them. Approaching the N59 Junction, John joins me on the bike until Checkpoint 1 at Lough Inagh Lodge. We are now on the 38 mile loop that forms the April Connemara ultra course (39.3 miles), running close to one and a half times in reverse from Mile 21.5 to 71.5 (50 miles). We pass the first marathon mark in about 3:56 - just approaching 10 a.m. (I was adding 1% to the Garmin distance to allow for error).

The views through the Inagh valley are blocked by the low cloud and light rain, but this doesn't bother me as much as John, who is not pushing as hard as me and therefore is more inclined to "take in" the surroundings and feel the rain. While the first 20 miles were relatively uneventful for John and Denis, they were both having to work harder now - with John on the bike Denis had to do all the food prep, including the tea and sandwiches for their "breakfast". John was gasping for the cuppa as we approached Lough Inagh Lodge, so as they made my presence known to Angela, they retired for a bite to eat and left me go on my merry way, with the intention of catching up with me well before we hit the main Galway/Clifden road at Mile 33.

While I didn't know it at the time I was 7 minutes ahead of Sammy and Graeme at Checkpoint #1, who were a further 3 minutes ahead of Thomas.


To Checkpoint #2 (Mile 55)
I get my phone from Denis to ring Abina and assure her that I am still alive and take the opportunity to record a short video as a reminder of how I feel 30 miles in. I take a few more videos periodically throughout the day but only one more survived intact.





John and Denis join me before we turn left for Recess and Maam Cross forming a slow convoy of runner, bike and car for 9 miles along the busiest road of the day. The most comfortable place to run is along a water filled groove at the edge of the pavement - there's no avoiding the wet, but this is not an issue for me. I get my first niggle around mile 34 with a rising ache in my left hip, a weakness attributed to adaptation from my walk training. However after walking for a minute or two the ache subsides when I resume running. We eventually reach Maam Cross (Mile 42), with the monthly fair in full swing, the smell of burgers and chips filling all my senses.

Over the next mile or two, as I approach the "Hell of the West", I lose John and Denis as they stop for a breather and reload the bike into the car. As I stop and walk the last km towards the summit (it's not that bad in reverse) John and Denis catch up and I refuel. Seb and Iain (roving race official and photographer) stop in their convertible beamer for a quick chat to see how I am doing. Ok so far. I reach the top (Mile 44.5) and Denis and John drive ahead to Maam Bridge at the base of the hill, over 2 miles away.

As I run down the hill cyclists come against me, a few at first and then in larger groups - part of the 125k "Great Spin Out West" charity cycle. We exchange words of encouragement as we pass. Over the next 10 miles into Lenane I meet cyclists coming against me. The downhill running is only marginally faster and while my quads are in good condition I cannot take full advantage of the hill - Mile 46 in 8:00 is the best I can do. From Maam Bridge to Lenane (47 to 55) I begin to get a bit more irksome, but only when the crew are not around (and for that very reason). The gap between fuelling points is getting a bit long for my liking - more to do with the comfort of having the support on hand than from any lack of fuel.

I get a mug of Minestrone Soup shortly after mile 48 and it hit the spot. Denis told me afterward that it took quite a bit of preparation in setting up the "soup station" - locating a suitable uphill section, making up the soup, spotting my arrival and arranging the delivery and retrieval of the mug - all for 20 seconds of seamless fuelling on the go. Allowing for 1% error I pass halfway (Garmin mile 50.5) with 7:35 on the clock. I do a quick mental calculation using the 1.3 "50 Mile Factor" and reckon I am on target for a 16:45/16:50 finish. It turns out that the 1.3 factor would have given me a 17:27 finish - and I was full sure that my calculation was correct (the error of my ways was converting 135 minutes into 1 hour 35 minutes as opposed to 2 hours 15 minutes).

At about Mile 51 Sammy's crew (or trio of young female supporters) pass me and pull into a layby ahead. I'm certain they are just an advance party checking out how far ahead I am. But while they face towards the road they do not turn back but wait for me to pass and ask how I am doing - "not too bad" I reply "past half way and on the home stretch" , not showing any sign of weakness, in case it encourages the chasing group to close the gap.  I don't hear them pull away and wonder is it just a ploy to give me the impression that Sammy is gaining on me. Maybe it was my head going into overdrive.

The road eventually drops towards Lenane and Checkpoint #2, where I can pick up the pace a little - Mile 55 coming in 8:45 (the best I can do for a continuous downhill). Approaching Checkpoint #2 Seb and Iain pull up in their convertible and tell me that Thomas is in second place, 3 miles out, with another group not too far behind him. I can't believe that I am that far ahead. Denis has to clear a path through a crowd of tourists alighting from a bus and then dashes across the road to seek out Niall and log my arrival.


To Checkpoint #3 (Mile 67)
John joins me on the bike again and stays with me for the rest of the race. I had been looking forward to a walking break at Lenane but John "suggested" that I continue my run until I reach the hill, where Denis would be waiting with whatever food I wanted. There was a steady headwind heading west and while I was a bit annoyed that I had to go a bit further before I could walk I didn't have any physical issue with running - the saying that you "run the second 50 miles with your head" was beginning to ring through. As the road steepened slightly I began to "query" John a bit more on Denis's whereabouts - "Why didn't he stop there - it's a perfectly good place to park up and we're on a hill". As the race went on my definition of a hill was beginning to diverge from that of my crew. Fair play to John though, he listened to my complaints and ignored them if he could get away with it ;)

 I walked the last km of the hill and took on more fuel, including a salty spud. I rang Abina from Mile 58 (It was now 3 in the afternoon) to confirm I was still alive and that I would ring again in the evening. I chatted with John about my lead and the importance of proper fuelling and pacing for the rest of the race if I was to maintain it. John wasn't as enthusiastic as me, because he knew we were still a long way out and I suspected that he did not like me walking too much - thinking that I was throwing minutes away. I, on the other hand, put my relatively good form down to the fact that I had walked periodically from the very start.

Shortly after resuming running I felt a slight twinge in my left calf (as if it was about to cramp up) and stopped and walked immediately while John rang ahead to Denis for Biofreeze and salt tablets. All this talk of finishing time/position, over 40 miles out was quickly put to the back of my mind as a muscle cramp/spasm would quickly stop me in my tracks. I walked for a few minutes to where the car is parked and John quickly applies bio freeze to both calves and I take a salt tablet. I resumed running and there was no sign of any trauma in my calf.

Denis's next stop is at the "Stop and Pray" Church in the middle of nowhere - our second time passing it . Finding some time on his hands he goes in and lights 3 candles and when he come out he spots "three birds in a car" not quite the prayer he made - turns out they were Sammy's crew. 

Mile 64 - (Photo Courtesy of Iain Shaw)

I'm still in pretty good shape, although my best "running" pace is 9:30 to 10:00 miles. Having neglected to apply any vaseline or nipple plasters before the race, John has to provide them on the run as a few things are beginning to rub. I ask for another Minestrone soup and the bucket of water and sponge to be ready at Inagh Lodge when I am passing, as I feel I could do with cooling down. On arrival Denis is heading inside to announce my arrival and John hurriedly prepares the bucket and sponge, pouring some of the bottled mineral water in - does the job nicely although I have to run on without my cup of soup - i'm sure i'll get it down the road. Angela has to run out of the hotel to spot me running down the road.


To Checkpoint #4 (Mile 82)
I'm 2 miles beyond Checkpoint #3 before my crew catch up with me and I get my soup as I walk for a few minutes. After finishing the soup John hands me the recharging unit for the Garmin, which consists of a Duracell phone recharger connected to the Garmin cradle (305). In practice I was able to use the garmin strap to hold the watch and cradle combination onto my wrist and secure the charging unit and short cable on my arm using a bandana - but after nearly 70 miles of running/walking my hand eye coordination was slightly lacking. so after a few failed attempts I ran with the whole recharging assembly in my left hand for the next hour and a half. Word filters through that Thomas is still about 30 minutes behind at Checkpoint #3, but suffering, with Maciej hot on his heels. Denis reports later that he saw Thomas and that he appears to be shuffling along but is quite lucid as he recognised Denis and greeted him. This is enough to let me know that Thomas is quite strong and that the shuffle is not a sign of fatigue but his trademark ultra gait. I rang Abina at around the 70 mile mark, to check-in and she asked me was I in the lead - I just said that I'd talk to her later as it was a bit premature to say anything.

 It's not long before I am leaving the Connemara Ultra route behind me and heading west along the N59 towards the turnoff for Roundstone - 71.5 miles done. When passing this junction for the first time in the morning (with just under 5 hours on the Garmin) I had mentally added on 6 hours for the 38 mile loop, giving me an 11 hour target for this point. With the Garmin at 11:10, I wasn't too far off.

The next few miles along the main Clifden Road are a nightmare for John and Denis as traffic is quite heavy, but I feel safe in their shadow and get shouts of "bravo" from a passing Italian camper van. Eventually we are turning south on the road to Roundstone and for some reason I think we are on the home straight - nearly 74 miles done! - Just a marathon left - 5 hours ought to do it - surely I can do that. The road to Roundstone is much longer than I expect and drags on for what seems like an eternity. 12 hour in and I have about 76 miles on the clock - 4 miles ahead of the winner of the Belfast 12 hour last month, I always thought that race was not as hotly contested as the 24-hour.


John's recollection of his pre-race route drive-through on Google Street View is a bit out as he sends Denis forward to wait at a causeway about a mile ahead. Turns out that the causeway is a bridge about a mile or two miles further along - luckily Denis stops well in advance. Despite my rising irritation I manage to run most of this section.

Approaching the top of a hill and still 2.5 miles outside Roundstone, I stop for a pee at the side of the road and John tells me that a car is coming, obviously retaining more propriety that I - "I don't give a f*#k" was my quick response, as Seb and Iain pull alongside me in the now familiar convertible, with Seb commenting - "good to see that your keeping hydrated". Thankfully Iain left the camera in its case. Seb tells me that Thomas is about 3 miles back and is about to be overtaken by Maciej - where have I heard that before?

At last I am rounding a bend and can see Roundstone in the distance across the bay. I set myself the target of running until I hit the checkpoint in the centre of the village, already looking forward to my order of strong sugary coffee and tea brack, that I had placed with Denis 10 miles out. Mick Rice and Valerie Glavin (ultra running legends in their own right) appear at the side of the road cheering me on as the long and winding road eventually takes me into Roundstone. Denis had travelled ahead and informed anyone outside the pubs and cafes that would listen of who I was and what I was doing and the cheers I got as I made my way along the main street was fantastic. It might have only lasted 50 yards, but to hear total strangers calling out my name and cheering me on gave me a great lift - inspirational crewing from Denis.

The coffee and brack tasted great as I made my way up the hill to the final checkpoint, where I was joined on my walk by Mick Rice, who offered me advice on the last 15 miles into Clifden and commented on how close the race was this year with only a few mile between the top 3 or 4. This surprised me a little as usually a 3 mile lead in any race is a reasonably good indication that the win is in the bag - then again anything could happen over the closing 18 miles. As I finished my coffee Mick carried my cup back to my crew and I resumed my slow run - a true gentlemen.

Enjoying a Cuppa on the walk up towards Checkpoint #4

The Last 18 Miles
John had warned me about the hill out of Roundstone, the last real hill of the day. I thought he had mentioned that it was 1 km long so I mentally set aside 6 minutes of running to get me over it (9:40 pace - still too fast). 10 minutes later I was still climbing but I wasn't too troubled as I was in a reasonably good state, with the coffee haven given me a good boost (the first mile out of Roundstone was sub 10 minute pace). I stopped and walked when John caught up with me on the bike and the hill continued to climb up and over the headland, eventually giving way to a gradual descent.

Denis was eagerly waiting for word from Roundstone on how far behind number 2 was. John relayed a conversation he had with Mick Rice in Roundstone about how Maciej normally rallies during the closing 10 miles of the race, by loading up on red bull. This had me worried for a bit until I heard from Denis that Thomas was still in second place and 30 minutes behind with no sign of Maciej. Not that Thomas was any less of a threat. I mentally relax for a bit and took the time to ring Abina. "You're in the lead" she informed me.

I send a text to a friend who I thought was checking my progress through Abina.

"86 miles, 30 minutes clear at 82" I texted.

He responded "I know, following on Facebook. You have had 30 mins all day. Paces even enough so just keep head and you finish in front"

Christ he appeared to be more well informed of my progress than I was. I record my last video blog here before John gets a bit impatient and urges me to stop wasting time and start running again.


 

Those last 14 miles consisted of 11 miles to Clifden and 3 x 1 mile loops of the town. While I am tantalising close, every mile of progress feels agonisingly slow. I wait until 10 miles to go, while I am passing through Ballyconnely,  to start taking coke, my secret weapon - the intention being to alternate it with the EFS carb drink every 2 miles. In hindsight 2 mile intervals were too long and the effect of the coke wore off well before I was due to refuel. John was gently pushing me for a sub 16:30 finish and I was becoming slightly more irritable as I didn't really care about time and was just pushing for the win. My heart rate was in the 112 to 117 range and my pace pushing over 11 minute miles. I knew that I needed to keep under 11 minute miles to have any chance of getting under 16:30 (based on having to run 101 Garmin miles - allowing 1% error) and for no apparent reason (other that John's gentle nudging) I decided that a sub 16:30 was a desirable target afterall and for the next mile I made a conscious effort to up the pace as my heart rate moved into the 120's and my pace dropped into the 10:20s. In this manner I managed to bang out 3 sub 11 minute miles. I was pleasantly surprised relieved to spot a "Clifden 3km" road sign, when I had estimated that I was still 3 miles out.

 

There was a gentle rise on the Road into Clifden which slows me down immediately to a 12 minute mile shuffle, surprised at how quickly my energy levels dropped. I ask John how long it is to the start of my 3 lap countdown - "5 maybe 10 minutes at most" he says. The rise up to the town is very slow although I am comforted by the street lights as they herald the end of my journey - all will be over soon. Denis parks up and waits until I have done one lap of the town to check if anyone is close behind me. I pass the finishing line for the first of 4 times getting high fives and cheers for Ray, Seb and co. (my vision isn't the best) - The finishing clock is all zeros as it is not set up yet. John makes sure I follow a path around the town that doesn't put me in the path of oncoming traffic - eventually we pass Denis, who confirms that the mile behind me is all clear. I shuffle on passing the finishing line again, with 15:56 on the clock. 2 miles to go, with just under 98 miles on the Garmin (sub 16:30 assured) John mentions something about a sub 16:20, but I dismiss him, energy levels are getting very low - John directs me onto a footpath to avoid a car coming from a junction and my mind goes a bit awry as I get disoriented coming off the path again, almost stopping completely, I feel so empty - I ask John for a swig of coke as my thinking is a bit fuzzy - the sugar hit does enough to fire up the control centre and return me to some sort of lucidity, although the engine is still running on fumes. I eventually pass the finish line for the pen-ultimate time to great cheers and while I am fully motivated I can only manage a slow death march. With half a lap to go I hear car horns honking, which I assume heralds Thomas's arrival in town. At last I am shuffling up the last rise, turning the last corner and on the home straight punching the air in delight, the clock showing 16:21:59 with John urging me to make one last dash for a sub 16:22. Home at last, I can stop now - I lean on the barrier and am unsteady on my feet but feel elated. Denis and John are on hand to wrap me in a foil blanket, give me my pre-ordered protein drink and stop me from falling over as I conduct a finish line interview with a woman who purports to be from the Guardian (on-line sports blog) I initially assume the Clifden Guardian but she tells me it's the London version.

 

I am back at the car receiving post race TLC as Thomas passes on his last lap, looking very comfortable having taken 10 minutes out of my lead over the last 18 miles. I suspect that most of those were lost during the last 3 mile shuffle around Clifden, which took nearly 40 minutes to complete (over 13 minute miles). Perhaps if I walked more during the last 14 miles and took on a bit more fuel I may have had a better finish, but not necessarily a better overall time.

I own a huge debt of gratitude to Denis and John for looking after me so well for the entire day, putting up with my rising irritability and making sure I remained in the right place mentally. They are as much winners as I am. 

 

After

Despite my best intentions of hanging around at the finish line and perhaps enjoying a pint in the local pub while cheering on those coming in to finish my crew thought it better to return to the B&B to recover, shower and have a bite to eat, which was the best decision as I wasn't fit to do much. However as Denis and John had no problem falling asleep after a long day on the road I didn't sleep a wink as my legs began the long process of repair, with my heart pumping away to provide the necessary oxygen and remove waste products and my head spinning, reliving the day in full detail as I could now afford to pause and reflect on every twist and turn of the hundred miles I had just run, listening to the light rain fall outside the open window, knowing that there were runners still out on the wet dark roads of Connemara, their journey not yet complete - respect.

 

One of my reasons for signing up for Connemara was to see how far I could push myself, would I descend into a deep abyss, would it break me or would I be able to rise above it. I don't think I ever reached a stage where I touched darkness, except perhaps for my slight wobble at Mile 98, but that was relatively mild in the grand scheme of things. Physically I have been in much worse states at the end of a race - my first sub-3 hour marathon in 2011 and after a 5k race back in 2008 come to mind.

 

Unfortunately, I have had to face a much deeper abyss over the last week. One that will take a long time to climb out of. 5 short weeks ago I visited my younger sister Cliona in hospital a day or two after she was diagnosed with Cancer. I told her about the upcoming race in Connemara and she said how she'd love to go down as she had previously planned on spending a week or two in Letterfrack with her husband and 14 year old son, but had never got around to it. During the race my family had been following my progress on Facebook and telling Cliona how I was doing. When I had finished she was told that I had won, to which she replied "That's Class". That was one of her last lucid moments. She died 5 days later. The strength and dignity she showed over the last few weeks of her life as she organised her affairs and said goodbye to her Husband and Son will stay with me for as long as I live and no Connemara will ever come close to breaking me the way I am now broken. But I will survive and every year when Connemara 100 comes around i'll be reminded of strength and bravery in the face of adversity for more that one reason.
 

 

 

A Pain In The Ass

Having to run/walk/crawl 38 miles longer than I have ever gone before, i'm just a tad nervous about not having followed a structured 100 mile training programme or in the absence of such a thing not having followed the general training advice of those that have gone before. My longest training run has been 26.2 miles and I'm putting everything on the fact that I have run a few of them over the last few months (6 since 1st June). No back to back 4/5 hour runs that I did for the Portumna 100k in 2011, no training with my planned nutrition for the day, indeed no clear nutrition plan other than  to load up with every conceivable food that I may need/want on the day.

 

 

The only thought I have given to my race plan is the fact that i'll need to incorporate some form of walking into the day, following the general advice of "walk well before you have to". While those at the pointy end of things might get away without having to walk during a 100 miler I don't want to test whether or not I am one of those as it will prove very painful and counter productive if I find out at mile 60,70 or 80 that I am not. With this in mind I have done some walk specific training over the last month, but not nearly enough to build up the walking base that I would like. Training the body to walk efficiently at a reasonable pace is very similar to training the body to run efficiently  and just because I can run at a certain level does not mean that I can walk at the same level, the aerobic base may be there, but the muscular base is lagging slightly. Don't get me wrong, most people can walk for a very long time, but to do so at anything resembling a reasonably consistent and steady pace requires specific training. I initially introduced walking into my warmup/cooldown for a few of my runs and then did a few walk only sessions, resisting the urge to break into a trot, which doubled as "patience" training (also required for Saturday). At the back of my mind was a walking pace of 12 minute miles (5 miles per hour), which I initially struggled to achieve for 1 mile, requiring constant vigilance as my mind tended to wander.

 

 

While my walking pace improved over the month, culminating in a 10 mile walk at 11:33 pace last Saturday, it is highly unlikely that I will achieve anything near this pace during the race as the effort in terms of heart rate was similar to running at about 9:00 pace ( the whole point of walking is to give the body a bit of a rest) and most of my walking will be on the uphill sections. A 14 mile run/walk the previous weekend, included 3 x 1.85 miles, walking the uphills @ 12:30 pace and running the downhills @ 6:03 pace giving the double training benefit of uphill walking and strengthening the quads on the downhill sections (the quads appear to be the first muscle group to suffer during long ultras - all things being equal at the start). In terms of adaptation, I found that my glutes/hamstrings in particular felt achy after the walking sessions so I am hopeful that I have managed to mobilise/awaken a few additional muscle fibres that I can rely on at the weekend. After all it is likely that my musclular/skeletal system will be the weakest link in my endurance chain - it certainly was the case during the Portumna 100k 2 years ago, where after about 65k (40 miles) my natural pace slowed, matched by a similar reduction in heart rate, suggesting that it was a reduction in the number of muscle fibres that I could recruit that led to my drop in pace. Lets hope that I have mobilised/drafted more recruits into my army of muscle fibres for this weekend's battle and that my battle plan is effective and followed through. Time will tell.



 

Connemara 2012 - Running with the Irish Kenyans

Sunday was my third time running the Connemara Ultra but the first time I raced it without being forced to walk - although i'm certain there were times during my slog up the  2 mile "Hell of the West" that my running was at walking speed.

The Start

The day was warmer than expected. While it was cool in the shade of the buses that dropped us up to the start line from Maam Cross it was pleasantly warm standing around under a clear sky in the early morning sunshine chatting to Liam and Thomas. It was certainly going to be a warm day. Thomas travelled up to Galway with me the day before and we both stayed the night with Liam in his patents apartment in Salthill. To add a bit of excitement to the Ultra the current 100k world champion, Giorgio Calcaterra, was specially flown in from Italy to see if the magical four hour barrier could be broken on the course. Unfortunately the course record holder, David Kirkland (4:03:29), who was scheduled to run was out due to injury so it would be a one horse race at the front. Where else though, would you get the opportunity to not only meet but to compete against (ok - run the same road as) a world champion, even if he was only using it as a training run for the upcoming 100k world championships in three weeks time. The Italian interest didn't stop there though - The Italian TV channel Rete4 was covering the Connemarathon for their program "Correndo per il monad" which translated in English is "World Running" The broadcast was following the presenter, Roberto Giordano, as he competed in the ultra - more about him later.

 

My plan was to go out at about 7:30 pace and run by feel, which suited my lack of a GPS enabled watch. Thomas was planning 7:15 pace with a few other guys and Liam was heading out at about 8:30 pace. I was happy to run on my own as I could concentrate on my race. This was my first marathon/ultra in which I had swapped my usual carb loaded breakfast for a cup of coffee.

The First Half

It took a few seconds for me to cross the starting mat and in no time the world champion was out in front disappearing off into the distance, with Mick Rice and a few more of those capable of 4:30 and under following in his wake. I settled into a comfortable pace, ignoring the 168 heart rate reading on the Garmin. The first few miles were pretty uneventful. Thomas was in a group of 4 or 5 about fifty yards ahead, including last years female winner, Carol Morgan, which told me that I was more on less on my target pace. I missed the first mile marker but mile 2 came in 14:59 - bang on 7:30 pace. Mile 3 in 7:32 and 4 in 7:28 give me 29:59 for the first 4 miles.

I came on the shoulder of Gerry Duffy (of 32 marathons in 32 days fame and winner of the 2011 UK Decca Ironman - 10 in 10 days) who tells me he went out a little fast as his plan was to start at 7:40 pace and pick up the pace gradually with the aim of coming in under 5 hours (7:37 pace average). I kept to my pace and gradually pull away assuring him that he would probably see me again before the day was out - "hopefully at the finish line" he said. I had my doubts as I was sure Gerry was a better practitioner of endurance event pacing than I was. If I was to have any chance of getting under 5 hours I would have to bank some time for the last hilly HM. In anticipation of everything falling into place on the day I had two sub-5 hour pace bands with me. The first was a very ambitious plan to cover the marathon in just under 3:10 (1:33/1:37) so that I would "only need" 8:25 pace average for the last HM (1:50), which is what I though I would need, minimum. The second, which was more achievable for the first 26.2, was a 3:14 marathon (1:38/1:36) requiring 8:04 pace average for the last 13.1(1:46), which I knew would be very challenging. The choice was to either go out fast in the hope that I wouldn't blow up or go out more steady and hope that I would have enough left in the legs to power through the hills of the last half. Either way there was no easy route to a sub-5 hour finish and the clear skies and rising temperatures were only going to make it tougher. As it turned out the path I followed was somewhere in the middle - well, until about mile 35.

Over the next few miles my natural pace quickens and the gap to the group that Thomas is in gradually reduces. Miles 5 to 10 in 7:25 - 7:21 - 7:21 - 7:11 - 6:49 - 6:59 (10 miles in 1:13:05 - 7:18 pace). The sub- 7 minute miles surprised me but I wasn't too concerned as I was running comfortably and there had been a few downhills. This section of the course, on the main Galway/Clifden Road, was  littered with short sections of roadworks with traffic lights, which had us dodging in and out between queued traffic and at times running up on the grass bank to get by buses, as the road wasn't wide enough for the both of us. I eventually joined the back of Thomas's group as he stopped for his drop bag at the 10 mile water station. The leading lady was a few yards ahead. Shortly after we turn right heading for Lough Inagh and the marathon start.

We pass the leading lady before mile 11, with a group of 6 or 7 forming that would run together for the next 6 or 7 miles, the first time in a ultra that I ever ran in a group. Miles 11 and 12 come in 6:54 and 7:35 (could the mile markers have been a bit out?). We can see the marathon start off in the distance as the line of runners snake around the shores of Lough Inagh.

We are joined by the Italian filming crew following the exploits of Roberto Giordano, who happens to be in our group. The whole thing feels a bit surreal with this cameraman sitting on the floor of a minivan with the back door open and camera pointed towards us - The Irish Kenyans! - it certainly felt like we were Roberto's pacing group. At one stage Thomas got between the cameraman and Roberto, who was shorter than him, and we had a joke that we'd all be on youtube that evening - funnily enough a short clip appeared on the Irish National News that evening, showing that exact moment - the link is here (about 20:42 minutes in - RTE must have picked it up off the cutting room floor - Thanks to Denis Looney for the link as well as the loan of his running belt). A while later Roberto is interviewed from the side window of the van as we all run in the background. Over the next few miles he surges back and forth - probably to get a good shot of him passing us. I didn't see much of him after mile 15 or 16 (turns out he finished just under 5:30) We crossed the first HM timing mat just under 6 minutes after the marathon start - 1:35:54 on the Garmin. 

The Second Half

It didn't take us long to catch the back of the marathon field - shortly after the 14.1 mile mark, which came in 7:10. The encouragement we got as we passed down the left hand side of the road passing the continuous stream of marathon runners felt great and partially explained why the pace remained steady. We gradually reeled in another 2 ultra runners and the group was eight for a few miles. We didn't know how many were ahead of us as there were no other ultra runners on the horizon (As it turned out we were the pack chasing down the top 5 runners and we all ultimately came in between 5th and 18th place). Miles 15.1 to 19.1 in 7:04 - 7:04 - 6:54 - 7:34 - 7:07. I managed to pick up my first drop bag from the 16.1 mile water station without breaking stride as it was easy to spot my orange with black polka-dot bag among the more blander colours - quickly replacing my empty bottle with a fresh bottle of perpeteum, which would last me the rest of the race.

I knew the pace was a little too fast for me, but I decided to ride the train for as long as it would last, or as long as my legs would allow. Approaching mile 19.1 the group began to split up with three guys moving ahead of me and the remainder dropping back a little. I just kept the same effort going, not consciously increasing the pace to keep in contact with the lead group or dropping back to run with those behind me. I knew I would see them again soon enough.

We turn right onto the Clifden to Lenaun Road and the first real hill of the day. It doesn't feel too bad but I can feel my pace drop as my stride shortens and for the first time in the race I can feel myself pushing slightly against the boundary of my ability - the time in a race when the real work commences. Two Ultras pass me going up the hill. Mile 20.1 comes in 6:58, which I knew from last year is a short mile. Sure enough the next two mile split comes in 15:38 (I missed the 21.1 mile split)  giving 7:32 average for the 3 miles - the first sign that the days of the sub 7:30 miles were fading. I picked up my second drop bag (a few gels and a tube of bio-freeze - calf cramp insurance) at the 22.1 mile water station. Over the next few miles the road is undulating and I notice that I slow considerably on the uphill sections regaining my speed on the downhill and flat sections. One of the chasing ultras (Max from the UK) passes me here and quickly moves ahead. I salute a couple of marathon runners from Clonakilty Roadrunners - delighted to see a club from my hometown getting off the ground. Finally I am on the descent to Killary Fjord and I can pick up the pace a little, although the warm headwind adds to the discomfort of the rising fatigue. By now I feel that a speed (effort) limiter has been activated somewhere in my subconscious and while I am still relatively comfortable I do not have the energy/inclination/active muscle fibres to go faster. Miles 23.1 to 25.1 come in 7:32 - 7:04 (downhill) - 7:38.

With half a mile to go to the 26.2 mile mark Thomas and 2 other Ultras (Liam & Ray) come on my shoulder and pass me by. Thomas was sure that I would latch onto them but, while I was reasonably comfortable I had only one gear and with the hills to come I wasn't going to risk everything just to keep pace - it was a matter of conserving as much as possible to ensure I got to the end at the fastest average pace/effort I could maintain for the remaining 13.1 miles. There's no point in being a hero for 3 miles and walking 10. I forgot to take the split crossing the marathon mark but was a few seconds behind Thomas, who recorded 3:12:20 for the full - I give myself 3:12:30 (1:36:30 for the second HM). The best was yet to come.

The Third Half  (what an oxymoron)
The Connemara Ultra/Marathon/HM really begins in Lenaun - the rest is just a race to get to the start line the quickest. So here I am on the start line with a group of three who arrived just before me, with a mile and a half of a hill facing us. Unfortunately I have arrived in the poorest shape, which was quickly evident as the three in front quickly pull away. My performance going up hill is fairly pathetic today for some reason. The mile to 27.2  comes in about 8:35. Somehow I managed the mental arithmetic to determine that I need an average pace of 8:12 over the last HM to get under 5 hours. I can't remember how I calculated it but it was bang on for the 1:47:30 HM required. I decided to hold off on assessing whether a sub-5 was possible until I got to the top of the hill.

As the road levels out Mile 28.2 come in 8:16 - "This is not going too well". I plough on as the road in front of me gets busier as I hit the back of the half marathon field. Mile 29.2 passes in 7:45 - "That's an average of 8:00 for the last 2 miles, the dream is still alive". I pick up my last drop bag at the 29.2 mile water station - a bottle of coke and some jelly babies. The jelly babies are hard to take but the coke never fails to let me down and I hang onto it for the next 3 miles until it is drained completely.

While I take water at every station, all bar a mouthful is poured over my head, neck and shoulders to keep me cool so that less energy has to be diverted from the few remaining working muscles in my legs to run the air conditioning system. While I did not feel thirsty I suspected after the race that I was well dehydrated, which was evident by the fact that I took on plenty of fluids after the race but did not pass any until about 6 that evening. The next few miles are undulating and while I suffer on the ups I run reasonably well on the flat and downhills, noticeable by the increase in the number of runners I pass. Miles 30.2 & 31.2 pass in 8:15 and 7:45, yo-yoing around an average 8:00 pace.

I get chatting to a couple of marathon runners who quiz me on my training. Given our pace and the time on the clock I ask them are they aiming for a 3:30 finish (5:00 ultra finish) to which they respond "at the moment" - my sentiment exactly. They pull ahead on the ups but come back to me on the downs and flats. The next 2 miles pass in 8:28 and 8:30 and my 5:00 finish begins to enter the realms of fantasy. While my legs are turning over pretty well, maintaining a respectable pace despite the rising fatigue I know what lies ahead. The next 2 miles to the 35.2 mile water station pass in 7:48 and 7:59 but the toughest challenge of the day lies straight ahead, the 2 mile steady climb up through the saddle in the hills before the drop to Peacocks Hotel and the finish line. This is where I have to put the head down and concentrate on my own pain, ignoring everything going on around me.

Shortly afterwards, out of the blue I get an overwhelming urge to stop and walk "just for a minute" and I haven't even reached the real hilly section yet. It takes all my mental strength to resist, promising myself that I can walk in 2 minutes time - just hang on for another 2 minutes and sure enough the urge subsides, temporarily postponed - i'm a sucker for delayed gratification. Thankfully the mental trick works and the urge does not return with the same potency and my body is allowed to drag it's sorry ass up the hell of the west technically running, but going no faster that Michael Jackson's moonwalk. I get passed by another Ultra runner but can offer no resistance except to wish him well as even in my fatigued induced state I know he is pushing for the 5 hour target. My mile splits are shockingly slow at 9:33 and 10:09 (no improvement on last year there). There's certainly something wrong with my uphill running today.

I can't remember what exact time was on the Garmin when I crested the hill and the tower of Peacocks Hotel came into view off in the distance. But I calculated that I needed to run 6:50 pace or less to get there. I decided to push the next mile and see what split I got knowing full well that it was a fruitless exercise - but my ego needed feeding. So I push at what I think is a hard pace knowing that it is probably well short of the mark and as I pass the 38.2 mile mark after 7:55  I ease back a little - the sub-5 battle long lost on the Hell of the West. The first muscle spasms of the day hit my calves over the last mile so I ease back and dance around the road shifting my weight distribution to avoid the onset of full cramps. Mile 39.2 comes in 8:17 and I coast into the finish as the clock shows 5:02:32 (5:02:28 chip time). Delighted to be finished and a full 22 minutes inside last years PB.

The Aftermath.
 It didn't take long for my legs to seize up and the cramping to begin as I sat chatting to Thomas at the finish line. I met up with the guy who passed me going up the hell of the west (Aaron) to see if he got his sub-5 but unfortunately he was 53 seconds on the wrong side of it - still a great result. I got up and walked around to keep the blood flowing to/from the legs but immediately began to feel nauseous. I remembered then to lie on my back and raise my legs up against a railing for 10 minutes so as to allow the blood flow more easily from my legs (i.e. let gravity do the work instead of relying on my heart) and after that my legs were relatively ok and my appetite returned. Thanks to Jo and Niall for providing every assistance at the finish line - excellent care and attention - Niall even providing a quasi pillow while I lay on my back. Liam came in shortly afterwards in 5:44 or thereabouts and went through more or less the same routine, although his cramping appeared to have been more severe, judging by the profanities he uttered. After a soup and sandwiches and copious amounts of water we hopped on one of the buses and returned to Galway for the night and the start of the carb reloading. Liam and I made it into the post race party/gig in the Quays for a few pints of the black stuff, with Liam regaling a captive audience of half marathon ladies about his life as an ultra runner - you could see the look of awe and admiration on their faces. After our second endurance event of the day we crawled into bed shortly before 2 a.m. with my head competing with my legs for No. 1 on the recovery stakes the following morning.

I don't know if I could have raced Connemara any better. Going out a bit faster didn't cost me too much. It's hard to say whether or not I could have run the last HM say 8 minutes quicker had I ran the first 26.2 5 minutes slower, who knows. Maybe if the day was cooler, if I ate a decent breakfast, if I hydrated more, if I ran higher mileage in training, if I wore a lucky charm ...if...if...if.  All I know is that I did the distance justice this year as my legs (calves) were the limiting factor in previous years - I think the increased running in the vibrams helped to strengthen my calves over the last year.

Funnily enough I feel that it is my ability to recover has improved noticeably over the last year with no significant aches and pains or DOMs after Sunday - early days yet perhaps. However I joined the club track session this evening for 4 x 1 mile @ 7:44 pace and the most discomfort came from indigestion following the continuous binge eating since Sunday.

I don't know what it is about Connemara but since I first ran it I keep coming back every year just to get my ass kicked, pushing the limits of what I can endure and promising never to return - only to fall in love with it all over again once the pain subsides. Reminds me of a successful marriage.

p.s. During my lunchtime run with Brendan on Thursday he suggested that the Connemara Ultra was more like giving birth but since neither of us had experienced it we settled on a "typical marriage".

Another Farmers Tan

The imprint on my singlet is clearly etched onto my torso as I type and will be for the next month or so - except that the Eagle black on my white form has changed to white on a red. It looks like it will be the most enduring reminder of my third 39.3 miler in Connemara. I had learnt from my previous runs to save something for the third half  and true to form today I more or less ignored the lesson as somewhere in my deep subconscious I feel that if I have run two halves I must be done - and generally I am. Still I had a very good day and did not suffer too much from my foolhardiness.

My initial plan to go out at 7:30 pace worked well for a few miles but my run by feel strategy had me running a bit faster after warming up - getting me through the first half in 1:36, the second half in a similar time - I think I crossed the marathon line in 3:12:30 and paid the price over the Hilly third half,  but at least I did not have to walk (although at times I could have been passed by a few walkers) I crossed under the finish line in about 5:02:33 - a 22 minute PB - so I am delighted and while I was tantalising close to a sub-5 hour - running 2 miles up hill from mile 35 to 37 took away any cushion that I had (which was about zero).

I must go out for a few beers now with Liam (My Cousin, who ran his second ultra today in a very respectable 5:44 - especially considering his first ultra was last weekend along 51k of the mountainous Wicklow Way) and Thomas (who had an even better day than I - but you'll have to wait for that story).

The Weakest Link

You're only as strong as your weakest link. That was the overriding lesson I took away from Connemara 2011. While my cardiovascular system worked well and was never challenged on Sunday my muscular skeletal system was not up to the task on the day - the engine was working fine but one of the motive parts was not (Didn't show up on the pre-race NCT). I remember thinking, going up the hill out of Leenane heading for mile 27, that if I could somehow run on my left leg only, which was in perfect working order I'd be in a happy place. I know........ an idiotic thought, but if there is ever a time for such thoughts it was then when some warped lateral thinking was called for after all other possibilities were exhausted.

.

The Beginning

The journey began in Cork on Saturday afternoon when I met up with John D and we both travelled to Galway to register and pick up Paul en-route to the Hostel in Oughterard, where Denis had booked a 5 bed room for himself (now out due to injury), myself, John, Paul and Norman, who was doing the half. On booking in to the hostel, the 3 of us headed out for a recce of the course before hitting the shops in Oughterard for supplies. Our fuelling strategies varied considerably with Paul preferring the tried and tested nutrient rich food supplement for the elderly "Ensure" which he bought over the counter in a Chemist and John opting for the other end of the food spectrum, farleys rusks preferring them to Liga which tend to stick to the top of his mouth - following extensive trials conducted over numerous weekends around the roads of Cork. Both John and Paul's other fuel choices were more in keeping with conventional wisdom - gels and high 5 carb drinks. John did have a bit of a panic in the first shop we went into when the limited baby food range contained Liga only, with not a Farleys rusk in sight. Luckily the shop down the road had a more extensive range and John returned triumphant with his box of Farleys.

.

We returned to the hostel, where we met up with Norman, Maura (who was running the Ultra) and Donnacha (who was running the half) and cooked up a bit pot of pasta.

.

To while away the time I had brought the 2011 census form with me and while strictly speaking it was to be filled out on Sunday evening I thought i'd get a head start. I had to think twice when it came to the following question on health "do you have any of the following long-lasting conditions or difficulties (c) a difficulty with basic physical activities such as walking, climbing stairs....". Well if I was filling it out on Sunday evening as directed this was a distinct possibility, but hopefully it would not be long-lasting.

.

Bed at 11, sharing a room with Paul, John and Norman. When we had been discussing sleeping the night before a race earlier we all concluded that it would be difficult to sleep interrupted, except for Paul who said "I have no problem with sleeping, i'll be snoring away in a few minutes" and in fairness he was true to his word - within a minute of the lights going out it came

.

SKN-x-x-x-x-x........zzzzzzzzzzzzz........SNK-x-x-x-x-x.........zzzzzzzzzzzzzz.........SNK-x-x-x-x-x

.

you get the picture (if you can depict it in better words - suggestions please) .

.

Thankfully Paul turned over after about an hour and the room fell silent. Somehow I feel Paul will be in a single room next time out.

.

We rose shortly after 6 and after a feed of porridge and coffee John, Paul, Maura and I headed for the bus in Oughterard. The bus was delayed which meant that we minimised the amount of time spent milling around Peacocks Hotel with the smell of nervous tension and deep heat hanging in the air. Knowing the drill I dropped my 2 drop bags in the bins. Powdered perpeteum/endurolyte mix in the 22 mile bin (I didn't trust myself to pop the endurolyte pills late in the race) and a bottle of coke in the 29 mile bin. I mixed my first 3 hour perpeteum drink and was ready to go.

.

Onto the bus for the short ride to the start where all the guys and some of the gals scoured the adjacent landscape to find an appropriate place to pee. Had there been any onlookers it would have been a strange sight to behold - hoards of people alighting from busses in the middle of nowhere for a mass participation urination. I met up with Ilgaz who had travelled all the way from Istanbul to run his first ultra in Connemara and we wished each other well.

.

The First Half

.

Soon we were on the start line for the most effortless race start - no pushing and shoving here - as we eased into a comfortable stroll. With a lead pack of 5 or 6 forming at the head of a string of runners stretching out in front of us we headed down the road to the 1 mile mark at Maum Cross and the start of the 38 mile loop around the Maamturk Mountains.

"C'mon guys" shouted Seb Locteau as we passed "only one lap to go" as we turned right onto the main road to Clifden. John, Paul and I pass the 2 mile mark in 16:04, mile 3 in 24:05 and mile 4 in 32 minutes - even 8 minute miles. While my plan involved going out a bit faster (7:40 pace) I was happy to err on the slow side, plenty of time to speed up later. I still planned on getting close to 1:40 for the half and even if I didn't I could make up any deficit over the 2nd 13 miles.

As far as we could make out there were 3 women in front of us with the two leaders in Athenry AC singlets, whom I assumed to be Valerie Glavin and Ruthann Sheehan having read about their amazing achievement in the Helsinki 24-hour race - Valerie set a new Irish record of 135.34 miles.

We caught up with John Hallahan of rival Cork Club Leevale AC and chatted for a while. John and Paul both ran the Wicklow way ultra two weeks previously. John (Desmond) takes a tumble over a cats eye around mile 4 but recovers relatively intact with a grazed knee (don't know how much damage there was to the ego). A few 100 yards later he diverts into a field for a toilet break and then there were 3. When John catches up with us half a mile later he uses his new found pace to forge ahead and within a minute he is 100 yards ahead.

.

John and Paul resume their discussion on Wicklow as I begin to drift ahead in search of some sub-8 minute miles. But I don't get too far as we regroup and catch up with female no. 3, who is none other than mountaineer Hannah Shiels who commented to the race director on finishing the ultra last year that it was harder than climbing Mount Everest. We chat for a while until Hannah asks what pace we are doing and decides that 8 minute miles is too fast for her.

.

I begin to pull ahead of John and Paul again, using both sides of the road to follow the racing line. I hit the lap button on the Garmin at mile 7, which gives me 23:15 for the preceding 3 miles (7:45 average). I catch up with Ruthann Sheehan, who is now running on her own and congratulate her on her achievement in Helsinki. Turns out she is originally from West Cork not too far from where I grew up. Paul catches up with me on a steep downhill section having decided to up the pace as he was feeling very comfortable, so we both run together taking it easy on the rises and striding out on the downhills. Miles 8 and 9 come faster than expected in 7:15 and 7:00 but feel comfortable. Just after mile 10 (7:39) we take a sharp right turn off the main road heading north for Lough Inagh and the marathon start point. The road twists and turns, up an down through the barren landscape as we plough on. Miles 11 and 12 pass in 15:09 (7:35 average) and with 1:32:21 on the clock we can see the tail end of the marathon start in the distance snaking along the shores of Lough Inagh. We come up behind another ultra runner before the half marathon mark and give him the honours of crossing the line first - 1:40:57.

.

7:45 for mile 13 and 7:42 average for the first half marathon - right where I wanted to be and still feeling good.

.

The Second Half

.

A few 100 yards in front is Valerie Glavin, the gap remaining the same over the next few miles, which pass at a good pace - 7:26 and 7:29 for miles 14.1 & 15.1, at which point we catch up with the back of the marathon field. At every water station we share a 500ml bottle which saves energy and time (& water). The next two miles are primarily downhill and pass in 7:18 and 7:oo, maybe a bit faster than planned but still reasonably comfortable. We catch up and chat with Valerie for a few 100 yards, who tells us that she is in 2nd place, with the first Female a few minutes ahead. By now we are well into the marathon field and it feels like we are flying compared to those around us, who are on 12 or 13 minute miles. The words of encouragement from them is a great boost (The ultra runners were given "ultra runner" bibs for pinning on their backs) and partly explains the increase in pace.

Coming towards the 19.1 mile mark I feel my right calf beginning to tighten up forcing me to ease back on the pace to prevent it from cramping. Paul began to pull slowly away from me as he kept pace. I had no choice but to let him go, but what concerned me more was the hill coming up after the right turn onto the Clifden to Leenane Road. I ran on and rounded the corner at the bottom of the hill and to my surprise the expected pain of stretching out the calf when running uphill did not materialise and so I could maintain my altered pace without feeling pain. I lapped mile 20.1 in 7:03 - obviously the marker was in the wrong place which was confirmed when the next "mile" came in 8:27 (The Garmin recorded 0.9 and 1.11 for these 2 laps) - still good going (7:45 average). While the tightness in my right calf remained I could still run comfortably and gave thanks for this as I crested the hill passing the "Stop and Pray" sign outside the local Church.

I was now behind the leading Female and over the space of the next mile I gradually passed her. I stopped and walked at the 22 mile water station to pick up my dry perpeteum mix and a bottle of water, taking time to mix the water and powder thoroughly, not a bit concerned about losing time to those around me. Soon enough I was back running passing mile 22.1 in 8:27 (including walking break). I overtook all those who had passed me, including the leading Female and was feeling good. Ahead of me lay the 2 mile descent to the shores of Killary Fjord, where I expected to pick up the pace and recover some of the time lost to Paul.

It started off well with the mile to 23.1 passing in 7:29. However shortly afterwards as the slope got steeper and I began to lengthen my stride the pain came on in my calf with each footfall and I had to slow down to avoid doing damage and as my pace fell those around me began to move forward and those I had passed were now passing me. I stopped shortly after the leading Female passed me out - I was close to 9 minute pace at this stage, which was very frustrating given that I should have been breezing down the hill at 7 minute pace and heading for my 3:20 marathon split. I lapped mile 24.1 at 10:05 as I walked past the marker. Valerie Glavin came by and offered me salt for my cramps but by that stage I had already horsed down a bucket full of Endurolyte capsules, which had probably delayed the onset on cramps since the first twinge had come on at mile 19. I told her to keep going as she was only a minute behind the leader.

After walking for a while more I decided to test my calf by breaking into a slow jog for a minute at a time and while it was painful, it was bearable and sure enough one minute went to two and on to three as I managed to hang on to the back of a few marathoners. I was now on the flat 2 closing miles of the marathon and continued on with this shuffle through the 25.1 mile mark (9:09). I stopped briefly to apply Biofreeze to my calf (I had forgotten that Denis had given me 2 sachets last week) which provided some relief. The 26.1 mile marker came in 8:46 - 3:25:00 on the Garmin and within a minute I passed over the marathon timing mat (I think it was displaying 3:25:46).

The Third Half

For the second year in a row I had reached the end of the marathon in Leenaun in a knackered state, contemplating a hilly painful slow 2-hour 13.1 miles ahead against my pre-race expectation of feeling relatively intact with 3:20 behind me and a 1:55 allowance to get under 5:15 for the half. Christ I was even contemplating 1:50 and a sub 5:10 finish. Pre-race visualisations are great for motivation but my only motivation now was that, as I wasn't crippled ,I could not quit and I was still going to salvage a PB out of the day. And so I plodded onwards up the hill out of Leenaun. I could see Valerie Glavin walking up the hill in front of me with a race marshall walking beside her. As I came alongside she told me her hammys were gone (still not fully recovered from Helsinki) but she managed to resume running so we decided to pace each other in an effort to keep the momentum going for as long as we could. U2 were blasting out over an PA system near the top of the hill with guys wearing oversize heads resembling the band members strutting their stuff, which was a very welcome diversion from the pain.

Mile 27.1 came in 9:29. I was hoping the pace would go below 9 minute miles once the hill was crested. On passing the half marathon 1 mile mark (Mile 27.2) down the road I decided to start timing my miles from these markers instead as they were closer to the finish, if that makes sense (it did at the time). The road levelled out and on we plodded, with the combined responsibility of pacing each other keeping us both going. Mile 28.2 came in 9:32, still no improvement. The next mile was better at 8:33 which included me stopping to pick up my bottle of coke at the 29 mile drop table. I ran with it for a few yards so as no to lose contact with Valerie and it exploded all over the place when i opened it up - I hadn't let it go flat beforehand as the fizz doesn't bother me. After the initial shower it went down well and fuelled me over the next few miles.

Valerie must have been suffering more than me as she asked whether or not we would make in under 6 hours if we maintained the pace. I looked at my watch and saw 3:54:xx, giving us 1:35 to cover the remaining 10 miles if we wanted to get under 5:30, which gave us a 5 minute cushion if we maintained an average 9 minute mile pace (1:30 for 10 miles). My head was certainly clear, pity about my legs. On we plodded over the undulating course churning out steady if somewhat slow miles - 9:12 - 8:25 - 9:31 - 9:22 to mile 33.2. The wind had picked up a little and was driving from the side carrying with it a little light rain.

33 Miles in - at a guess (pacing an Irish record holder)

Valerie was looking for other runners to pace her, calling out as she passed a marathon guy walking

"are you alright?" ,

to which the response was

"I'm ok".

"c'mon so"

she'd say

"you can pace me".

I don't think she got any volunteers apart from a Woman who did offer her encouragement to chase down the leading lady and ran with us for a spell. Valerie was asking me whether or not I could see her ahead, but by this stage my glasses had fogged up in the rain and I had to put them in my running belt. I could see why she was on the look out for a replacement. Two ultra guys passed us along this section, looking very fresh and running at a pace that looked impossibly fast to me.

Somewhere around mile 34 Valerie began to flag. I'd look behind and she'd be within 5 or 10 yards of me. Next time I looked I could not see her - my myopic vision was no help. It was good while it lasted but all good things must come to an end.

I was now waiting for the final right hand turn that would take me to the foot of the "Hell of the West" for the final push towards home. I though it would never come. Mile 34.2 came in 8:37 and at last the village of Maum was in sight and the right turn to the 35.2 (HM mile 9) mark - 8:29.

All that was left was the long 2 mile drag up to the highest point on the course - a 350 foot climb, which on paper doesn't sound bad but after 35 miles and 4 hours and 45 minutes of running was as welcome as getting your toe nails pulled off (falling off is a different matter, which is a badge of honour among ultra runners i'm told) . I resigned myself to 20 minutes of putting the head down and slogging through the discomfort, resisting the urge to seek out the summit as it would only wreck my head - my resistance wasn't great and every so often I'd look up and curse under my breadth that the summit was getting no nearer. I was passed by another ultra runner halfway up, but I could offer no resistance.

Eventually I reached the summit and the 37.2 mile mark (9:27 and 10:01 for the previous 2 miles - not far off my 20 minute allowance) and was so fatigued that I did not take advantage of the next downhill mile to knock a few more seconds out of my PB, content to cover it in 8:52. It was only when I was well into the last mile that the fear on not making it home under 5:25 spurred me on to increase my pace. Passing mile 39.2 in 8:21 (5:23:46 on the Garmin) - pushing the last 0.1 mile down the finishing chute passing under the clock in 5:24:31, delighted to be finished and while my legs were well and truly spent the rest of me was reasonably intact.

The End

We regrouped in Peacocks Hotel, for soup and sandwiches before heading back to the hostel for a shower and the long drive back to Cork, dropping Paul back to Galway for his lift home and stopping in Charleville for the obligatory greasy burger and chips, the perfect antidote to the sugar laden diet of the previous 24 hours.

Post Race Pain
My right calf - to be expected
The big toe of my left foot, when confined by my "tight" work shoes on Monday. It was black after the race (3 out of 10 are now black) and it's 50/50 as to whether i'll lose it or not - saves on the pedicure bills.
Slight twinge in my left quad.
Other that that no issues, haven't seen a blister in 3 years.

Post Race Thoughts

1) Had my calf held up could I have run with Paul to a 5:10 finish - maybe not. I could have suffered more on the hills. Paul's motivation over the last half was that he had not realised that he had passed John (while he was on a toilet break) before the marathon mark and was chasing him down to the end. Paul did a 3:20 and John a 3:21 marathon.
2) I would have likely caught up with John and ran with him to the finish - 5:18
3) I was very confortable passing the leading Lady at mile 22 and she finished in 5:20 - so my 5:15 target was certainly achieveable.
4) How can I race long if my muscular skeletal system is not up to the task.
5) Portumna Marathon?, 50k? or 100k?
6) Pacing 3:30 in Limerick in 3 weeks, should be ok.
The results have me in 17th place out of 171 finishers, which squeezes me into the top 10%, not a bad days work.

Connemara 2011

Half - 1:41 Full - 3:25 Ultra - 5:24:XX. Cramps at mile 19. Walked at mile 24. Still a 5 minute PB. Clubmates did very well:- Paul Daly, who I ran with until mile 19, finished in 5:10, without a watch and 2 weeks after the Wicklow Way Ultra. John Desmond, who went out with his usual fast pace, finished in 5:18. Maura Regan had a fantastic run finishing in about 5:40 to finish 5th Female - that would have got her 1st or 2nd spot last year. More later. Later You can see from the HR data below where my race came apart just before mile 24, where I walked for the guts of half a mile and once I resumed my effort was less than it had been before. More Much Later

A race of three halves

The Connemara results are up giving chip times for 13.1, 26.2 and 39.3 which makes interesting reading - well to me and a few others who like numbers. I've analysed the results on this spreadsheet to show how the race developed around me (and everyone else) and my position after 13.1, 26.2 and 39.3 miles (green columns 1, 3 & 6). It shows a reasonably consistent progression from 28th to 25th to 22nd after each successive 13.1 miles. Interestingly Thomas was the only one who passed me after 13.1 miles (and he was 2 seconds behind me at that stage). My splits for each section of the race (green column 1 & purple columns 2 & 4) were also fairly consistent in terms of ranking coming 28th, 25th & 24th fastest for each half Marathon. So despite my relatively disastrous last 13.1 miles I was 24th fastest over this leg. The 2nd last column shows the results of the marathon between 13.1 and 39.3 where again my result of 3:46:20 (compared to 3:29:42 for 0 to 26.2miles) was consistent at 19th fastest overall.

.

So my fade over the last 13.1 wasn't that bad after all, I didn't lose position, in fact I passed 3 ultras over this section, with one poor guy finishing over 30 minutes after me despite having over 2 minutes margin on me at the 26.2 mile mark - he missed the 6 hour mark by 42 seconds. Just goes to show that it ain't over till it's over (then again he could have been injured and stubborn - like most ultras I imagine).

.

That's not to say I was sorted over the last 13.1 miles. There were quite a few behind me that were faster over this section but fortunately (for me) they ran out of road before they could catch me.

.

My legs have been quite good since Sunday with not many aches and no restrictions when walking down stairs. Nevertheless my recovery has been limited to easy sessions in the pool on Monday, Tuesday & Wednesday and short outings on the bike yesterday and today. The only tel tale from Sunday is a reluctance to rise as early as I normally do as my body takes a rest.

.

.