[Knightmove]

Have been following your training for Cork with great interest. Good luck today, I am sure it will go really well.....

[outforarun]

3:40.31

Mini-post over on events forum. Full report and analysis tomorrow.

[outforarun]

Ran the final session of this training plan at lunchtime in Cork on Sunday. Three steady miles over a hilly route between Glanmire and Riverstown. Damp conditions. Legs felt ok.

79 sessions had been planned over 20 weeks. I completed 73 sessions. Missing 5 due to injury at the start of March and missing one due to a relax of discipline during taper. I set two consecutive 10mile Garmin PBs and I ran a hugely encouraging 22 miler where the last 8 miles were slightly faster than marathon pace. McMillan had me well inside 3:30.

Roll on race day.

M01 8:11
M02 8:07
M03 8:05

Total 3.01M @ 8:18

Week 20 Session Targets	Actual Distance	Actual Pace
Recovery 5M @ 9:30 to 9:00	5.11	9:06
Steady 5M @ 8:30 to 8:00	5.02	8:11
Steady 3M @ 8:30 to 8:00	3.01	8:18

Sessions Completed / On Target / DNS / DNF / Remaining	Session Miles WTD / MTD / YTD
73 / 72 / 06 / 00 / 0	13.14 / 8.03 / 621.19

[outforarun]

New Marathon PB of 3:40:31

Position 357 of 1403 finishers. Placing me just inside the first 25% of the field.

Pre-Race

After last year I was determined not to be under-fueled.

Big lunch the day before race - check.
Bowl of pasta the night before race - check.
Banana and 2 slices of toast 2hrs before race - check.

Woke just before 7, staying out the Western Road. Looked out the window and for the first time I realise there is something I neglected to pack - sun-cream. Who would have thought!

Had breakfast. Pinned number to top. Then took it off and repinned it because it was a bit too off-centre. I can be a bit OCD like that. Waited anxiously for a call of nature that I feared might not arrive. But it did, phew. Then strolled into town. I got my wish, there was no humidity worth mentioning, but man it was warm on Washington Street. Now the bladder's having a call of nature so I join a long slow queue for the gents' portaloos. Made it with about 4 mins to spare. Means I didn't manage any warm-up or stretches. Worked my way up to behind the 3:30 balloons, looked for but didn't spot belcarra.

The crowds inch forward, and then inch forward again, and then again. Are we going to walk over the line? Horn sounds and we're off. Target pace 7:55.

Miles 1 to 5 in 39:23

M01 7:50
M02 7:53
M03 7:46
M04 7:55
M05 7:56

Plan was to ignore the 3:30 balloons and busy myself with pacing to 7:55 on the Garmin and finding and following the race line myself. I didn't enjoy surrendering these tasks to the pace-makers last year.

And so I find myself ahead of the pace-makers for the first 3 miles. Find I have to concentrate on slowing down, and I'm happy about this. Focus on following the race-line and notice other people doing the same though the bulk of runners are hugging the kerbs. I go too fast on mile 3 and make a better effort to ease up. The pacemakers must have set off a bit slower than intended (congestion?). With me slowing down and them speeding up we meet at the start of mile 4. I find myself running 2 or 3 metres behind them. In their wake for the first time in the race I find things are a bit congested. Head down toward Tivoli and 5 miles on the Garmin is 39:23, that's twelve seconds up against target pace 7:55. Fine.

Miles 6 to 10 in 40:02

M01 7:52
M02 8:01
M03 8:25 (tunnel)
M04 7:55
M05 7:47

Navigate a series of traffic cones by Silver Springs before we head onto the Dual carriageway. Despite my best intentions the pacers are distracting me from my own Garmin pacing and I get a bit lazy. Near the Dunkettle roundabout some clouds roll in, up until this point we had been running under constant sunshine. I take my first gel before the tunnel. Still focusing on following the race line so I stay out my the middle of the road as we enter.
Lose satellite reception.

"Aussie - Aussie - Aussie"
"Oi-Oi-Oi"

"Aussie - Aussie - Aussie"
"Oi-Oi-Oi"

"Aussie"
"Oi"

"Aussie"
"Oi"

"Aussie - Aussie - Aussie"
"Oi-Oi-Oi"

We exit and mile 8 logs at 8:25, but I don't trust this mile with the tunnel. Ask myself how I'm feeling, and I feel 'ok'. Not mad about anything uphill at the moment and aware it's very early days, but overall yeah I feel ok.

Happy to leave the South Ring Road and head into Mahon. Coming up to 10 miles. I'm still around 3 metres behind the pacers. The clock at the side of the road turns 1:20:00 as we pass. Balloons are spot on. On my watch it's 1:19:25, that's 15 seconds down against target pace 7:55. Fine.

Miles 11 to 15 in 39:48

M11 7:53
M12 7:55
M13 7:59
M14 8:10
M15 7:50

Work our way round to the estuary. The sun is out but it's fresher now. I enjoy this stretch. The balloons have moved a bit further ahead so they're less of a distraction and I pay more attention to the Garmin. I see the clock turn to 1:45:00 as I pass over the mat. Incredible really that you can cover 13.1 miles down to the second.

Mentally this is where I stop enjoying the race. Not because anything happens but just because from previous years I know that this is where things can start to happen, a stitch for example, then there's that nasty footbridge to go over and the long potentially humid corridor back to the Lee. Basically I'm now focusing on and preparing for obstacles. I know this isn't a positive attitude to take into the second half of the race but I've been conditioned by my two marathons to date into thinking like this.

Over the footbridge, don't like it. Down the corridor, not as humid as I'd feared. Do I feel better at this point than I did last year? No. Do I feel worse? No. Some faster relay runners coming through. I reckon they can't be happy trying to navigate through us. Take my second gel. I've definitely fueled up well pre-race as I'm not as 'hungry' for the gel as I thought I'd be. Still stick to the strategy, gel at 7, 14 and 21. We exit the covered corridor and are back Leeside. Go through 15 miles in 1:59:13. That's 28 seconds down against target pace 7:55. Fine, I know 7:55 would get me home nicely inside 3:30, so there's room to spare.

Miles 16 to 20 in 40:59

M16 7:50
M17 7:52
M18 7:54
M19 8:23
M20 8:57

"When are the wheels going to come off?"
Why should they come off?
"Because that's what happens when you run marathons."
That's what happened before, doesn't mean it will happen again.
"Who are you kidding?"
It might feel like this or a little tougher right to the end. That'd be fine.
"Yeah, right, let's just wait and see."

The doubts are ready and waiting.
Go through 16 and this is always a significant milestone, just 10 (and a little bit, we'll worry about that later) to go. The countdown can start proper. Happy to get back to the crowds by the docks. I've friends waiting here and I have a big wave and smile for the camera. They must think I'm really comfortable. The balloons are 10 metres ahead. I follow the race-line down the Link Road. Now I'm feeling it. No point pretending otherwise. Up that vicious exit and round by Turners Cross. A lot of people moaning here. I ask myself again how I feel. I'm surprised when I answer myself to say that I feel better than I did last year at this point. This gives me renewed hope. Maybe it will be ok. This unexpected new found optimism lasts around 5 mins and then the pain of this year's marathon comes flooding in.

On mile 19 the legs are beginning to lose energy, I've been here before. But this is actually earlier than last year! Then I feel like I'm going to get sick. Stomach churns, throat catches. I pull up alongside a parked car. I just stand for 10 seconds or so to see if I'm going to vomit or not. I don't. I start running again, but the pace has dropped and I know I won't be able to pick it up. Not with over 6 miles to go. The balloons (actually just one balloon - the other burst on mile 16) are drifting away. I accept it, 3:30 is not going to happen, again

Big thanks to the Finbarr's runner who handed me and another struggler some cola-bottle jellies as he passed. They were very welcome. Just left them in my mouth, didn't swallow, was too nervous to. Maybe I can hold 8:5X pace to the end? Go through 20 miles in 2:40:12, that's 1:52 down on target pace 7:55. Not fine.

Miles 21 to 25 in 47:52

M21 8:53
M22 10:14
M23 9:11
M24 9:52
M25 9:40

I manage to hold 8:5X pace for one more mile. Then the lowest point of the marathon, mile 22. I'm dreading the prospect of another finish like last year, but this time the wheels have come off earlier. This could turn out worse than last year. Maybe I'm just not cut out for marathons? I contemplate a DNF. But there are 5 people waiting at the finish line for me, I can't DNF. I stop-start. Walk bits. I decide to risk the third gel as per original plan. I'm feeling pretty miserable.

But then we get to the sharp descent down towards the orchards. The little walking breaks I've had seem to have halted my decline. I start running. I tell myself forget about the Garmin, just try hold this speed, I know it's 9:XX but so what, just try hold it. This is the new challenge. Energy is low, wait for the gel to help. Are my legs really that sore (yes), convince myself they're not. I focus on the horizon of each stretch of road and tell myself to ignore any pain from my legs. Just keep tipping over. The math is too complicated but I reckon if I just keep running there could be an outside chance of a PB.

Onto the Carrigrohane Road and now we're finally heading in the right direction. Around 23 miles there's a Finbarr's runner (I think) being tended to, flat on the ground, eyes shut, with an oxegen mask on. Hope he's alright.

Focus on a guy in a blue top with Instructor written on his back. He's also struggling and travelling at this terribly slow pace. Tell myself to just stay with him. Round by the Mardyke. Don't look at your watch. Don't stop. Energy is terribly low but I've convinced myself that the soreness in the legs is bearable. The 1:40 HM balloons pass me by. Onto mile 26 and I'm pretty sure I'll be able to continue now to the end. In fact I notice my pace increasing.
The stretch along the quays never feels longer than when running it at marathon-end. The shouts of "You're nearly there" coming from the tremendous support are part encouraging, part infuriating. Pass mile 26 and turn onto Patrick's Street. Up the pace as much as I can. Genuinely don't know if a PB is on or not until I see the clock, it's just turned 3:41. That should be enough.

Over the mat. Stop the Garmin and check the time - 3:40:31. Yes . If confirmed that'll be a 59 second PB on last year.

The 3:30 wasn't to happen. But my overwhelming sensation is that I rescued a PB and prevented a disaster today. I was so so much more disappointed at 22 miles than I was at 26.2.

http://connect.garmin.com/activity/185995269

I compared last year's run with this year's run on Garmin Connect. The rescue is there in black and white. After 18 miles I was 47 seconds down on last year's time. After 22 miles I had drifted to 3:55 down on last year. And then I started to claw back: after 23 Garmin miles 3:48 down, after 24 Garmin miles, 3:23 down, after 25, 2:30 down, after 26, 0:46 down, and I pass my virtual self from 2011 on the final part mile, finishing 59 seconds up.

Analysis

What went wrong? McMillan had me at 3:24:28 based on my 10 mile time. So I was there or thereabouts. My 14+8 LSR had filled me with confidence. I'd hit 99% of my training sessions on target, the one that was off target was the 14+8 where the 8 PMP miles were faster than PMP.

I used gels unlike last year. I ate right beforehand unlike last year.

I need to think more about it but some things come to mind:

- the quality of the sessions may have been good, but with a 4 day running the quantity suffered. Just over 620 miles training across 20 weeks works out at 31 miles a week. Too light.

- no races in training - although I had registered for Ballycotton but had to pull out.

- is a year too long between marathons? do I lose momentum?

- two marathons and two walls has conditioned me mentally and doesn't help my frame of mind going into a new marathon.

- I never train to heart-rate. Is it time to convert to P&D?

I'm not running this week and I've time to mull over things. One thought though is starting to take shape. I think it's important that I run a marathon without hitting a wall. With this in mind I'm thinking of DCM. Not as a 3:30 attempt. Instead, ease the pressure and maybe try run it at 8:1X pace to come home in 3:3X. then take 3 next year back in Cork. We'll see.

Well anyway, that's 1 of this year's 4 planned PBs

[irfrm]

Great report, I can relate to your pain for those last few miles.

Think you could be right about "no races during training" as I think this is how you really find out how the training is going.

Hope to see you in DCM

[ManFromAtlantis]

great read. From my own experience its a complete killer to have to dig in and try and finish when you realise the 3 30 is gone and there's no chance. Credit big time for having the guts to get that pb in the end. I've had two well trained for marathons where I blew up. Next time im thinking of doing a few long 28-30 miles runs , not conventional but ..
. Anyhow great log , you'll get that 3 30 if you keep going. Well done again

[slowsteady]

If the result was as good as the report.....

I was sure from following your training you had it in the bag but that is the challenge of the marathon. I did the half and must have passed you in the last couple of miles (just ahead of the 1:40 pacers). The Straight in particular seemed to suck the energy out of most, whether it was the breeze or not I'm not sure. You showed great resilience to pick it back up for the finish - and PBs are always good.

DCM sounds like a good plan, it avoids the tough 16-20 mile stretch in Cork and mentally will be different.

Congrats again on the PB.

[Harto45]

Congratulations. Great report and great recovery to rescue the PB, particularly when you realised 3:30 was gone. Shows some guts. Well done.

[tang1]

Hard luck in not achieving your goal time, you showed serious guts finishing the way you did. That will stand to you in the future, DCM now to look forward to!!!

[outforarun]

It’s been over a week now since I’ve gone for a run and I’m itching to get back. Which is a good place to be. The timing chip from Cork is still attached to my runners. I’m on single-Dad duty tonight and tomorrow so I have to be patient for a little bit longer. Friday morning is pencilled in for my first run post Cork.

The legs have felt ok since Cork. The odd twinge or tweak or ache but nothing out of the ordinary and nothing that is causing me any concern. My diet has gone a bit out the window and I’ve been sat in front of the box whenever possible following the football. Thrilled for my old favourite Sheva the other night.

Been thinking about plans for the rest of the year.

I’ve kinda made up my mind that I will do another marathon in October, probably Dublin, but an outside chance that I might try the Marine Corps Marathon in DC. Both races are on the same weekend. Depends on where I am. My aim will be to PB and avoid blowing up.

This month it’ll be recovery and LSR pace runs up until the 5 miler in Phoenix. I’ll race that based largely how I feel on the day. I’d be very very happy with a 34:59, but don’t know how realistic that is, not having run fast in so long.

Then I’ll have 2 weeks of more strenuous training followed maybe by some hill sessions in Italy.

After that a 14 week training plan leading up to DCM.
The plan will be as if training for sub 3:30 even if on the day I’m not going to attempt sub 3:30. The real sub 3:30 attempt will be in Cork next year. The 14 week training will also incorporate PB attempts at 10mile and HM in the race series.

Looking forward to making a start on the above come Friday morning.

[outforarun]

We’re 4-0 down and I’m looking out the window thinking we may not be Euro-Champions but if there was a European Rain Championship we’d soak those Spaniards.

Was happy that by early morning the rain had passed. Took the timing chip from Cork off my runner and headed out on an overdue post marathon run. 5 miles at recovery pace was on the menu. It may not have been raining but it was still wet and windy out.

Paid close attention to the legs waiting for negative feedback. Both knees ached a bit. My right heel was also a little unhappy but I expected that, it had been protesting a bit over the last couple of days. Must dedicate some stretches to it. Apart from that the run was fine. It was good to be back out and I was pleasantly surprised that the pace would pick up whenever I lost concentration. Kept the overall pace in recovery range though.

Legs are creaking a bit now alright, and I takes a few steps before I’m walking normal after everytime I get up. Nothing that another run in the morning won’t help sort out.

M01 9:14
M02 8:56
M03 9:08
M04 9:00
M05 9:08

Total 5.18 miles @ 9:06 pace.

[outforarun]

Another easy 5 miler this morning. Upped the pace to LSR pace (9:00 to 8:45). From home, round the Kyber and back. Mixed bag weather wise, started cloudy and breezy, then a shower, then some sunshine making it feel humid. This all in the space of 5 miles. The legs felt much better today during and after the run. I've a 10 miler planned for tomorrow again at LSR pace. Looking forward to it.

M01 8:46
M02 8:43
M03 8:31 (down the Kyber)
M04 8:49
M05 9:00

Total 5.05 miles @ 8:47

[outforarun]

First run of a significant distance since Cork. First outing for my CCM12 top. Met up with a friend for this one and that helped me stay at target pace (LSR pace 9:00 to 8:45). Humid again, especially round the playing fields. Overall the legs feel ok. My knees that were aching a little over the last couple of days were fine. My left heel is the only source of negative feedback. Two stretching sessions a day for the Achilles for the next few weeks. Hopefully that will help.

On Wellington Road I exchange howaryas witch another runner in a CCM12 top. I knew I'd see one.

M01 8:57
M02 8:51
M03 8:48
M04 8:55
M05 8:55
M06 8:47
M07 8:50
M08 8:59
M09 8:43
M10 8:44

Total 10.17 miles @ 8:51 pace.

[outforarun]

Bit concerned about my left achilles. It continues to twinge and ache. I’m doing two types of stretches to try remedy this. Wall pushes: one where the leg to be stretched is straight out behind me, heel on ground; and one where the leg to be stretched is behind me but with knee bent and heel on ground. I’ll keep these up twice a day and see if I note improvement over the next week or two. I’ll try some icing as well.

Despite pints last night and not a lot of sleep I stepped out in the rain this morning for 5 more recovery pace miles. Everything feels in order apart from a dull ache from the left achilles.

5.12 miles @ 9:03 pace.

[outforarun]

There’s recovery and there’s slacking off and I think I’ve been guilty of the latter over the last weeks. Only 4 runs since Cork is too little. The Euros are partially to blame. The evenings are following a particular pattern. Put the game on pause and put the little one to bed. Prepare something to eat and/or do the washing up. Sit down and unpause the game, struggle to stay awake until the end of the game. It’s late, I’m tired and the chances of getting out at 6am for a run dwindle by the minute.

I have the 5 mile race in Phoenix next Saturday. I need a plan.

--------------
Saturday or Sunday = Recovery pace lap of Phoenix with OH’s sister.

Saturday of Sunday = 11 mile progression LSR (2M @ LSR, 2M @ Steady, 1M @ PMP, 1M @ Tempo, 1M @ PMP, 2M @ Steady, 2M @ LSR).

Tuesday = 5M Recovery
Wednesday = 5M Steady
Thursday = 5M Recovery
--------------

Today the Achilles feels better. I’ve added that exercise where you sit with leg stretched in front, put a towel around the ball off the foot and pull the towel towards yourself. All these stretches should become a permanent fixture.