BQ or Bust!

Sat 23 Aug

Dublin Race Series: Frank Duffy 10-Mile

I’ve written here before that this is my favourite race besides DCM itself and I was looking forward to it, although to be honest I hadn’t thought about it that much in the build-up as I was on holiday in Donegal. Not being in Italy or Greece meant it was somewhat easier to get the holiday runs in this year (although nothing like the holiday heroics of Ferris B, TbL et al.) But at least there was a bit of hill practice, which might be put to use in the Park towards the business end of the proceedings.

Although the marathon target time translates to 78 mins, McMillan was predicting 77:35 based on my most recent race, the Fingal 10k, so I set the watch for 4:47/km (7:42/mi) allowing a little leeway. Secretly I hoped if conditions were right I might sneak a sub-77, and the outside absolute C goal was to at least better my PB of 78:53 set in this race last year.

Parked at the polo grounds around 9:30 as usual and did a gentle 2-mile warmup with Mrs. M. before jumping into the Wave 1 corral and saying a quick hello to Redrunner. The race was off with the usual efficiency and although the pace felt easy for the first couple of miles down Chesterfield Ave and around by the Zoo (7:25 and 7:38) the legs didn’t feel particularly fresh, but got through miles 3 and 4 along the North Road drag without any bother (7:48 and 7:46). Towards the Castleknock Gate I came across Redrunner who was obviously in trouble with the hamstring and I exchanged a few words of sympathy before moving on. I was looking forward to the long downhill Chesterfield section at this stage, hitting the half way point (Mile 5: 7:35) at about 38:12 (timing mat here, but no splits given afterwards).

Felt OK down Chesterfield although the sun was making for warmer conditions than anticipated – more discomfort from the glare than anything else really as I hadn’t brought my sunglasses or visor. At this point I began to suspect I had overcooked things (though I was feeling fine) as I was being passed all the way down the Avenue, but I decided to trust the pace, although a bolder soul might have pushed a bit here to bank some time. Was surprised that the marshals were allowing us to run over the cobbles at one of the roundabouts – easy to trip up here so I kept an eye on the surface. The narrow path beyond that was a bit crowded and I slowed a little. Had been tracking a couple of D&D runners but they faded towards the bottom of Chesterfield so I was on my own again passing the Wellington Monument (Miles 6 & 7: 7:45, 7:36).

The hill down to the Islandbridge Gate didn’t present any problems, but I didn’t enjoy the road section too much into a slight headwind as the field began to thin out a little. Felt a little light-headed between the 8-mile mark (7:37) and the turn back into the park at Chapelizod but once in the park things began to look up as there was more opportunity for a bit of shade. The climb up to the Upper Glen felt easier than the Garmin data indicates (Mile 9: 8:13) and like many others I wondered what the point of the Irish Indo “fake finish line” here was (advertising opportunity, I suppose). By now I was feeling a bit stronger and starting to pass a good few of the people who’d passed me earlier. Upper Glen Road felt tough but fair and I could see that I would be at the faster end of my various goal times, so I stepped it up a little (or at least it felt like I did) through the final section on Furze Road. A guy breezed past here and I tried (unsuccessfully) to get in his slip stream but finished feeling good enough to know I probably could have pushed it a bit more (Mile 10: 7:44). Stopped the Garmin at 77:07 which turned out to be my official chip time as well.

All the same, delighted with the progress so far this year. Delighted too for Mrs. M. who improved on last year’s time by 9 minutes. We were chatting to a couple of friends afterwards when FBOT01 came over and we heard about his brilliant 62-mins outing – well done, Mark – another good result for the Berlin crew (not to mention the St. Anne’s parkrun regulars).

Previous PB: 78:53
Target: 77:30
Actual 77:07
Verdict: Happy, but it coulda been better.

Definitely enjoyed it, M. I think it's just that I stayed in the comfort zone a little too readily today. I'm aware that Berlin is the ultimate goal and the build-up races are really just fitness tests but I haven't found the gumption (as you obviously have) to push through the comfort zone to see what might lie beyond.

Sun 24 Aug

Recovery 5 mi @ 9:32 (8 km @ 5:55)

Nice to be back out the Clontarf seafront again. Easy few miles out to the wooden bridge and back to Fairview Park. Exchanged waves with a few others wearing yesterday's Frank Duffy shirt, which is easily the nicest and most wearable souvenir of the race series so far (if still a little clunky in its graphic design). Legs felt great, no niggles to report, which is the most important thing. So far so good.

WTD: 34 mi (55 km)
MTD: 155 mi (249 km)
YTD: 810 mi (1,304 km)

Mon 25 Aug

Rest.

Tue 26 Aug

8 mi @ 9:26 (12.9 km @ 5:52).

The legs felt terrible on this one, really heavy. Tried some strides but the right quad was protesting so I only did two. Surprising how crap this felt considering the Sunday recovery run felt great. Delayed reaction, I suppose.

Weds 27 Aug

14 mi MLR with 10 @ MP

The meno plan gave the option of leaving this session till tomorrow if still in race recovery mode but I have a piss-up function to attend tonight so I decided to get it out of the way. Felt great and had no problem sustaining the MP (8:17) over the ten miles. Only occasional glances at the watch, meaning the MP is beginning to feel quite natural. Did an out and back along the Tolka and Canal to Castleknock and while the outward half was easy enough I knew the return leg would be more difficult - a fresh headwind meant that maintaining MP was no gimme. The homeward effort felt more like HMP to be honest, and delighted to get this done successfully considering how bad yesterday's run felt. The dodgiest part of this run happened when I passed by a walker in the Tolka Valley park and startled him, causing him to jerk his arm out in front of me and into my stomach just as I passed. A tiny bit winded but it could have been worse.

Total with 2 mi w/u and c/d: 14 mi @ 8:46 (22.8 km @ 5:27).


WTD: 22 mi (36 km)
MTD: 177 mi (284 km)
YTD: 833 mi (1,340 km)

Fri 29 Aug

Rest.

Sat 30 Aug

Easy 3.5M @ 9:17 (5.6k @ 5:46).

Gentle jaunt past Croke Park and through Drumcondra. The F16 fly-by was impressive, but Croker will be noisier on Sunday.

Sun 30 Aug

LSR 22M @ 9:16 (35.4k @ 5:46).

Beautiful morning in Dublin for the first 22-miler of the year. Out to Howth Head via East Wall and Clontarf with a lap of St. Anne's on the way. Over the hill via the tramline. There's a point just past the summit where you get a glimpse of the bay and the mountains that on a day like today would remind you of Naples or San Francisco - a definite lift on a long run like this one. Tough enough on the way back into the customary headwind. Glad to have this one out of the way. Another good week at the end of a solid month, by some way the highest mileage I've ever clocked up.

WTD: 53 mi (85 km)
MTD: 207 mi (334 km)
YTD: 863 mi (1,389 km)

Mon 1 Sep

Rest.


Tues 2 Sep

8.1 mi @ 9.02 (13 km @ 5:37)

This was just about easy pace for me. Finding it hard to keep it slow on easy runs, long or short. Don't remember this being a problem before this marathon block - hopefully it means I'm getting swifter of foot but don't want to be doing these runs too fast.

After this I was on steward duty at the Grant Thornton 5k in town. Bumped into couple of people I know, including Killerz who'd just run a PB - nice going. Great conditions but it's not the easiest course so fair play.

Thu 4 Sep

Recovery 5 mi @ 10:29 (8.1 km @ 6:31).

Very pleasant few miles along the seafront as darkness was descending. Haven't been out this late for a while!

Sat 6 Sep

Easyish 5.1 mi @ 8:56 (8.2 km @ 5:33)

This included the St. Anne's parkrun, ably directed by FBOT01 and timed by yaboya1. Heard the news about Ferris B's setback. Gutted for him - I would be beside myself with frustration if I had to drop out at this stage, whatever the reason. But great that the issue was caught before it was too late.

WTD: 33 mi (53 km)
MTD: 33 mi (53 km)
YTD: 896 mi (1,442 km)

^^^ Jebus, far too much information in that last post ^^^ Pre-taper madness?

Mon 8 Sep

Rest.

Tue 9 Sep

5.1 mi @ 8:58 (8.3 km @ 5:35)

Early pre-breakfast few miles on the seafront. Dead calm.

Wed 10 Sep

14 mi @ MP + 2 mi c/d.

The plan suggested 14 mi at MP (8:20/mi) with no warmup. This really shows the value of a proper warmup - felt really weird for the first couple of miles, there seemed to be little connection between effort and pace. But settled in on the way up the Royal Canal to Ashtown and across for a circuit of the Phoenix Park. Warm late afternoon in Dublin (17 deg C) so this was a tough enough outing. Idyllic conditions in the park (they're cutting the hay at the moment, that's how nice the weather is) marred by heavy traffic as it was rush hour.

Didn't record mile splits but in the spirit of a metric Berlin marathon I'll give the 5k splits for the 22.5k @ MP (target 25:50)

25:31 25:39 25:56 25:38 (12:26)

Didn't feel good at all on this run, possibly due to the heat, plus lack of sleep last night. I'm usually pretty light on the feet but if felt like I was hitting the ground with a lot more force than usual. But delighted to be able to grind this out under the conditions. Finished with a very leisurely cooldown.

WTD: 21 mi (34 km)
MTD: 76 mi (122 km)
YTD: 939 mi (1,511 km)

The hay is in the barn - I like that. Will try to keep it safe over the next two and a half weeks.

Weds 19 Sep

10 miles @ 8:32 avg (16.1k @ 5:18)
Was feeling a little tired and had a couple of twinges in the right calf so took an extra day's rest (the only run skipped over the course of the plan so no big deal). This morning's session was 10 mi with 8 at MP. After a mile or so of a warm up I launched into the MP but got a stitch pretty much right away (possibly due to going out too soon after breakfast). It was a couple of miles before it settled at which point the run got more comfortable and I was able to make up the lost time easily enough.

Followed this run with a trip out to ecoli's for a massage - a bit of tightness around the hamstring and hips but the calves were in good shape, apparently. Great rubdown, safely out of the way with plenty of time before the big day.

I treated myself afterwards to a McDonalds (yes, I know ) and in the queue a guy taps me on the shoulder and asks am I an ultra runner (I was still in my gear). We have a little chat and he turns out to be Shane Healy, the 1996 Olympic 1500m man. Friendly chap!

WTD:10 mi (16 km)
MTD: 110 mi (177 km)
YTD: 973 mi (1,566 km)

I hear Burger King is popular with the DCM crowd.

Sat 20 Sep

MLR at the Race Series HM: 13.1 mi @ 9:16 (21.1 km @ 5:46) Chip Time: 2:01:44

Final longish run before Berlin. Ran the whole way with de missus who had a great day and an 18 min PB. Really enjoyed the event. Apart from parkruns, I've never done a race as a training run and it was much more fun than I'd anticipated. Great day with ideal conditions. Nice to get a shout out from Ferris B on the second Chesterfield stretch. We bumped into Mrs. FBOT01 afterwards who'd also had a very good day. Big numbers today - took forever to get out of the Park!

Well done to all the organisers, volunteers, pacers and participants - another flawless Race Series this year.

WTD:29 mi (46 km)
MTD: 129 mi (208 km)
YTD: 992 mi (1,597 km)

Sun 21 Sep

3.7 mi @ 10:34 (6 km @ 6:28)

Accompanied herself on her recovery run on the seafront, before heading for Croke Park. Lovely calm autumnal morning. The less said about the GAA the better.

One week to go...

WTD: 33 mi (52 km)
MTD: 133 mi (214 km)
YTD: 996 mi (1,603 km)