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Race report thread

1235

Comments

  • Registered Users, Registered Users 2 Posts: 4,454 ✭✭✭Clearlier


    tunguska wrote: »
    Thanks Clearlier, this is very true.
    I noticed your location as Bournemouth, do you know Steve way by any chance?

    I do. Happened to join the same club as him when I came over nearly 6 years ago. Shortly after I arrived he ran 2:25 at London and we all know what he has done since then. His life decisions are much simpler than most though with no children and an incredibly supportive wife who also acts as his crew at the ultra events. I'm a bit concerned that he may have dug a hole for himself trying to get ready world 100k championships but if there's anybody I know who I'd back to dig themselves back out it's him. He has a phenomenal ability to peak that I'm going to pick his brains about some time. Have to get myself back running first though!


  • Registered Users, Registered Users 2 Posts: 3,545 ✭✭✭tunguska


    Clearlier wrote: »
    I'm a bit concerned that he may have dug a hole for himself trying to get ready world 100k championships but if there's anybody I know who I'd back to dig themselves back out it's him.

    Why do you think he's dug himself a hole, taking too much on?


  • Registered Users, Registered Users 2 Posts: 4,454 ✭✭✭Clearlier


    tunguska wrote: »
    Why do you think he's dug himself a hole, taking too much on?

    I'm probably wrong. He's just had a couple of races which haven't gone to plan and he's had a fair bit of change in his life recently including taking redundancy and I think that his performance at the Commonwealth games means that a lot more people want a piece of him than did before. I thought that he was well known before the Commonwealth games but they brought him on to a whole new level. Thing is, even if he has dug himself a hole which he may well not have I can't think of anyone better able to dig themselves out.


  • Registered Users, Registered Users 2 Posts: 1,871 ✭✭✭aero2k


    My race report is here. Race number 61 for pics etc.


  • Registered Users, Registered Users 2 Posts: 1,871 ✭✭✭aero2k


    pconn062 wrote: »
    Love your reports Tunguska, always so refreshingly honest. I agree, you're better than 2.49, about 20 minutes better at least IMO. It would be a shame not to live up to your potential at least once more.
    What a wonderful honest report. Really great reading. Sorry it didn't go to plan, but agree with PConn. Hate to see you go out like this. Would love to see you run the time that your half marathon PB deserves (and better), but if it meant crossing that life/balance boundary line once again, would you do it?

    Yes, we all definitely appreciate your straight talking as much as we respect your running ability.
    tunguska wrote: »
    ...You should read "Think and grow rich" By Napoleon hill. Written in the 1930s but still very relevant to having a successful mindframe.

    I agree - in fact there's great crossover between business and sports these days in their approach to maximizing performance.

    I didn't know what to say to you after the race - to be honest I was a bit wrapped up in my own disappointment. Since I reached a very advanced age on race day I hope you'll cut me a little slack if the following words are in any way offensive. (BTW I've previously quoted Oscar Wilde on the topic : The best thing to do with good advice is to pass it on to someone else, it is seldom of any use to one's self).

    You strike me as an all or nothing sort of guy. I definitely have the same tendency, but I've found out to my cost that if you push the all-or-nothing trick to it's logical limit, most of the time you end up with nothing. In one particular case (non-running) I destroyed my own enjoyment of the 95% of my dream that I had achieved by focusing on the 5% that was missing.

    Here's a question: based on the course, the conditions, the obstacles (antibiotics, calf problems) that you encountered on the day, did you perform as well as you could reasonably expect? Really, that's all you can do on any given day. I think you're actually in a good position, and once you get over the disappointment you'll realise that you know what went wrong and even more importantly you know how to fix it.

    We'll all be looking forward to your next marathon report.


  • Registered Users, Registered Users 2 Posts: 3,545 ✭✭✭tunguska


    aero2k wrote: »

    You strike me as an all or nothing sort of guy. I definitely have the same tendency, but I've found out to my cost that if you push the all-or-nothing trick to it's logical limit, most of the time you end up with nothing. In one particular case (non-running) I destroyed my own enjoyment of the 95% of my dream that I had achieved by focusing on the 5% that was missing.

    Here's a question: based on the course, the conditions, the obstacles (antibiotics, calf problems) that you encountered on the day, did you perform as well as you could reasonably expect? Really, that's all you can do on any given day. I think you're actually in a good position, and once you get over the disappointment you'll realise that you know what went wrong and even more importantly you know how to fix it.

    We'll all be looking forward to your next marathon report.

    Cheers Sean
    In some situations in life I am definitely all or nothing. I'm not into consolation prizes and sometimes I would rather walk away with nothing.
    But when it comes to running Im not all or nothing, or at least Im not as bad as I used to be. I mean if I was in a race and I knew the A goal was gone I would never just give up and quit, I'd definitely try to salvage something from it. But I would feel disappointed at the end, intially anyway. Im not totally gutted over what happened on monday, in retrospect I did as well as I could have on the day, its just that I did let myself down with the preparation, it was sub standard and I have to take responsibility for that and not just take a Pollyanna type view on things. Theres no sense in beating yourself up, that does no good at all, but I think you do have to have the courage to look at yourself in the cold light of day and call it like it really is.

    I really enjoyed your race report aswell. I think between yours and Krusty's there'll be split decision on the race report of the year award. Although I keep waiting for Village Runner to knock out his latest Opus, in which case we'll all be blown out of the water.
    I dont know why you were disappointed with your race though, it seemed to me that it went really well. I suppose from the outside looking in its easy to say you should be happy with something. It was good to see you back though, the last time I spoke to you, you were struggling with what seemed like a fairly serious injury. I honestly thought you were done with it, so Im glad to hear you say youre gonna go again.


  • Registered Users, Registered Users 2 Posts: 1,871 ✭✭✭aero2k


    @Tunguska
    Great to hear you're in more positive form.
    tunguska wrote: »
    I dont know why you were disappointed with your race though, it seemed to me that it went really well.
    Ah, that was just in the immediate aftermath. The race had gone really well and I was looking forward to really giving it a lash after the N11 flyover. Since I had no excessive fatigue, no cramps etc. and I had honestly felt in the best form of my life going into the race, I was actually shocked at the sudden time loss over the last few miles. Once I figured out what had happened I was grand, I should be able to sort that out for next time.
    tunguska wrote: »
    It was good to see you back though, the last time I spoke to you, you were struggling with what seemed like a fairly serious injury. I honestly thought you were done with it, so I'm glad to hear you say you're gonna go again.
    It's great to be back. I don't want to overstate the injury problem, and in fact there's no improvement in it, but I've found a way to work around it (Mods - I have taken loads of medical advice). Old age/general decrepitude is more of an obstacle now.


  • Closed Accounts Posts: 1,557 ✭✭✭sydneybound


    Valenica Marathon

    A bit of background I didn't do much training for this marathon so wasn't expecting great things. I had a few little niggles two months before the race which put my training back a few times. With this in mind I didn't have a target time although i wanted to stay with the 3.15 pacer group and see how things went was the only pre marathon plan I had.

    I flew over on the Saturday morning stayed in a hotel about a 30 minute walk from the start/finish line. Very cheap and nice four star hotel where loads of other runners stayed too.

    I went down straight to the expo which didn’t seem too organised as I and fair few others turned up to the desk to pick up our bibs to be told to go back outside upstairs to pick up an envelope with your number and go back downstairs to get your goodybag and race tshirt. Didn’t see any signs indicating this but no worries I liked walking around the science museum buildings. The Expo in general was packed as I attended at 1pm on the Saturday. The race tshirt is probably the best out of the races I’ve got, so top marks there.

    I got up three hours before the race to eat breakfast and all went to plan. Thankfully no last minute hitches. I left the hotel just after 8 for a 9am start and got a bus to close to the start line for about 8.30. Immediately I went to the baggage area which was in an underground car park, the place was absolutely manic and after being there for close to 10 minutes I thought screw this and threw my bag which only contained an old jumper in the bin as I had only 20mins till the start of the race.

    After coming out of the baggage area the start area seemed to have one entry at the bottom of the field so I made my way down and seen some fella hold a sign for 5 hours and thought jeez better get out of this zone. I pushed right up and gradually seen signs for 4.30 and then 4.00 however it was 8.50 at this point and I wanted to be with the 3.15 group who were right up at the very front beside the 3.00 lot. In that sense it wasn’t very organised as with pervious marathons I’ve done (Copenhagen & Paris) it was obvious which pen you had to enter, here it was a bit of a free for all. I asked one steward where I should go for the 3.15 group and she didn’t know! Eventually I battled my way to the top shoving past people and aplogising at the same time. In the end I started the race right beside Raul the 3.15 pacer!

    The first few miles were uneventful apart from to say it was extremely congested and a lot of people nearly tripped over each other in the opening two miles. After that point I decided to sit 50 metres directly in front of the group as I had support out on the course and didn’t want to get lost in the bunch.

    For some reason in the week leading up and on the day I had a few minor stomach cramps which got me thinking after 3 miles that I might need a toilet break but thankfully that passed after a few miles. I was also thinking that I had made a decision (mainly from reading a comment from that chap RayCun) to drink a couple small amounts at every water station on top of the four gels I would take at 5.5, 11, 16.5 and 21. I felt in previous marathons I didn’t drink enough and really think especially in the heat it was of benefit.

    What struck me from the off was the tremendous home support. Admittedly it was a great day for spectating with temperatures reaching 22 degrees but the sheer amount of people out on the streets really surprised me. The course really suited friends and family who came to watch, I had the same people followed me at 11k, 17k, 26k and 40k. All these parts were relatively close together.

    Water stops were every 5k and had lots of water and powerade; they gave out gels at 20k & 30k, with no shortage of anything. The course was flat as a pancake and fast. I must admit at this point I did little training for this marathon so I was hoping for the best on the day. I stayed with the 3.15 group till about 33k until I started to drop off a little. At around that point I started to feel my head get really heavy in the direct sunlight and I started to struggle. At the 35k water station I started to walk for about 8 seconds, the first time I’ve done so in my 3 marathons, so was annoyed but said what the hell and started back running, I walked a further time at 37k for again about 8 seconds and picked it back up by saying the quicker I run this bloody thing the quicker I’m out for a few pints after! The weather started off fine but after about 2 or 2.5 hours it started to get hot. I’ve been running in 12-16 degrees mainly so if it’s 22 degrees after 23 miles that’s surely going to have an effect. I’m probably painting a bad picture of my attempt as nothing up until this point went wrong and I went out in 1.36, my half pb is 1.27 so it was well within myself over the longer distance.

    The last 3k were amazing it was like a scene from the Tour de France when spectators close in on the road and only allow runners to pass in single file. It was a bit of an issue for me as I built up some energy from god knows where and was trying to pass as many as I could which was tricky. The finish area is proper postcard material.

    After the two stops I suddenly picked up pace and ended up running the last 4k the quickest of the marathon. I had given up on my time after the first time I walked so didn’t bother looking at my overall time until I started running towards the science museums at 41.5K and realised if I picked up my pace I could actually get a pb. Can’t say I took in much of the wonderful finish line which is probably the best marathon finishing line in the world as I was on a massive sprint finish and went over for a new pb in 3.16.

    The Valencia marathon was hands down better than both my two previous marathons in Paris and Copenhagen. Paris was dead in places but I never really felt that with Valenica. The city is awesome with the Old Town, the beach, the five impressive buildings by the science museum, food in general was pretty cheap and the weather was amazing for the middle of November.

    Was pretty happy afterwards with my lack of training and although I promised myself that Valencia was going to be my last marathon I’ve got it in my head to try just one more which will probably be Hamburg at the end of April. There’s just something about the marathon distance that makes it so intriguing and this time I hope I actually take training seriously and come in at 3.10 or so.

    To end I can’t recommend the Valencia marathon high enough, great course, super supporters and lovely city to boot.


  • Registered Users, Registered Users 2 Posts: 437 ✭✭dintbo


    C&P'd from the Waterford AC Half marathon Thread:

    I'm no Krusty_Clown or tunguska when it comes to race reporting but I really enjoyed this race today so I figured I'd give it my best shot.

    To give a very brief history, this was my third HM having run a 1:45:15 on my first attempt and 1:45:47 on my second (Waterford Viking 13 and Wexford 14 respectively). Up until about four weeks ago my 'training' consisted of running lots and not really giving a dam about pace, intervals, quality sessions etc. I recently started trying a few proper sessions to see if I'd enjoy it and if it would really make a difference.

    1-3: So the start was a bit mental, and much further away from the dressing rooms than I first realised. Queueing for the toilets with 10 mins to go I figured I was fine. Made it on time but ended up a little further back than I would have liked. No problems though as a slower start would suit me anyway. Managed to get in between the 1:50 and 1:40 pacers just before the end of the first mile, which was where I wanted to be. Settled into a nice rhythm here for a bit and oddly enjoyed the industrial park bit!
    Splits: 8:11 8:09 7:28:

    4-7: Having run a faster than planned mile 3 I was both delighted and worried! I just figured I had a few spare seconds in the bank and carried on. The section through ballybeg here was nice and fast again without feeling difficult. I got a little confused why there was two water stations so close together (less than a mile apart) but realised later that one was really for the way back! Probably went a little fast up the drag on the Lacken Road but didn't pay too much for it. I don't know why but I do enjoy running on fly-overs!
    Splits: 7:54 7:32 7:28 7:56

    8-11: I don't think I've ever enjoyed a section of a race as much as I did on the downhill just after the fly-over, though i doubt I did my quads any favours. The Green Road section was tricky with the busted up road surface. At the roundabout after that I met a Mullingar Harriers runner and started chatting for the next mile and a half or thereabouts. He was recovering from a stitch so for a while our paces matched. Once he came around though the pace got a little too much for me so I had to leave him go. Shame in one way as its amazing how much quicker the miles go when you have someone to chat to. I imagine I would have been flagging at this point if it weren't for that guy so cheers stitch suffering Mullingar Harriers dude!!!
    Splits: 7:22 7:41 7:31 7:34

    12-13.1 My A goal was 1:43xx and B goal was to PB so I knew at this stage I had goal A in the bag unless something went horribly wrong. I slowed it down just a little for mile 12 just in case but couldn't help upping the pace a little for the last mile. I did my best to sprint to the finish but the legs had nothing left. I took that as a sign that I gave it everything I had, so very happy with that.
    Splits: 7:41 7:16 (wohoo!) :40 (for the .1)

    Gun Time: 1:41:33 Chip Time:1:40:40 Position 509

    Looking back on today's race now I realised I've learned two very important things. Firstly having a plan and knowing your pace can really help. I ran all my previous races with no plan or watch, just run until it's time to stop. I haven't gone gps just yet but a stopwatch with a splits button really helped me today. Secondly, I really love chocolate milk!!!!! Seriously, why have I not realised this before.


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  • Registered Users, Registered Users 2 Posts: 1,871 ✭✭✭aero2k


    Trim 10 Mile 2015

    Background:

    Trim has lots of sporting memories for me. As a currently resting competitive cyclist (I can't say retired as it never really leaves the blood) I spent many hours either racing or training in and around the Trim road, and though I often suffered over the little drags compared to bigger, stronger riders, and took a few painful tumbles, I always looked forward to the next time. In '99, after (quite) a few years break, I decided to ride the National 25 mile time trial championship, on an out and back course starting near Batterstown, with the halfway turn at the roundabout just outside Trim. Despite a near-death encounter with a truck I had a satisfying ride, of which more later. When I missed out on the closing date for Dungarvan - again - I was delighted when AMK told me about the new race in Trim.

    The day:

    I got a bit distracted in the morning and ended up arriving about 45 min later than planned. I picked up the number, got my gear sorted and then joined the queue for the portaloos. My warm-up consisted of a few short strides - didn't want to lose my place - and a bit of jumping up and down, though that was probably essential to survival as the wind was bitterly cold, and I'm not too well insulated.

    The race:

    After a quick sit-down I just had time to run to the start, remove my outer layer, and line up. Pauline Curley sneaked in beside me and, not having had time to formulate a plan other than definitely targeting sub 60, I decided that following her might be a good strategy. The start itself was quick but civilised, with none of the usual sprinters and would-be MMA combatants, and I survived the left turn. This stretch was a bit fast, but it felt downhill and wind assisted, so I tried not to panic when I saw 5:24 on the Garmin. I use 0.5 mile splits, and I was relieved when the next split was a much more sensible 5:45.

    The 1 mile marker appeared bang on with the Garmin, and I was now running fairly well at around 5:50 per mile. I moved a bit ahead of Pauline Curley, and tried to pick off a few other runners without doing too much damage to my legs. Again the second mile was bang on, and Pauline had reappeared and we were pretty much running together. There was a group up ahead with about four Celbridge lads and I began to wonder if we could catch them. Mile 3 was reached around 17:30 - that would be a good 5k pace for me, and I was feeling the pressure now between the wind and the little drags. I managed to hang on though, and we got to halfway around 29:45.

    We picked up one runner from the group in front and I thought we were narrowing the gap on the rest of them - this would have been just before and after 6 miles. Around then I heard a voice in my left ear describing the next few miles and encouraging us to dig in. He sounded so comfortable I assumed he was on a bike - I had to do a double take when I glanced behind to see it was the sub 60 pacer, complete with huge balloon. While I hate running behind a balloon carrier on a windy day, his course notes were spot on and really helpful.

    Sometime after the 6 mile mark I must have lost concentration for a bit, and I was annoyed to notice Pauline had moved a few metres ahead. We were on a longish drag, and it would have really hurt me to close the gap. I knew I just needed to average 6 min/mile from there to the finish to get the sub 60, and not knowing the course and not being fully confident in my condition (I'm training for a marathon, not a 10 miler), I decided just to keep going at the fastest pace I could manage.

    Subsequent mile marks showed me with a few seconds in hand at each one, and though I was tiring, the course and the wind were benign at that stage of the race. I felt slightly warm in my long sleeved top but I was definitely glad I had it for the first half. The only thing of note around now was a Donore runner who had been shadowing me for a long while steadily moving by, and the race becoming increasingly fragmented up ahead. I managed to maintain a steady pace albeit somewhat slower than the first half. There was a sting in the tail though with a 90 degree right turn back into the industrial estate just after 800m to go - we were straight into a fierce headwind and my legs were buckling. I managed to get my self back into some sort of a rhythm, but these were anxious moments as I couldn't see the clock and even when it came into view my vision was a bit blurred (watery eyes on cold days is normal for me) so I just had to go flat out and hope for the best. I crossed the line in 59:47, very pleased with a 56 sec PB but with the feeling that there might be a bit more to come off that.

    I recovered fairly fast and caught up with a few work colleagues. I passed near the winner Martin Fagan - instinctively I stuck out a hand and he shook it. Seems like a nice guy. I headed back to Race HQ where they were pinning up the results sheets - 3rd M50 for me - and bumped into Yaboya, Tom Joad, and chinguetti. I did have to excuse myself from the chat to get a cup of coffee (great choice of race sponsor!) and find a chair to sit on, but I felt much better when I had finished the drink and plenty of delicious cake.

    I almost forgot to refer back to my '99 bike TT effort. That was pre chip timing and texts with your official time. Later that evening I rang one of the race officials (since sadly deceased at a very young age) to find that I had finished in 59:47. Must be something about Trim!

    I can't recommend this race highly enough.

    Pros:
    Great course
    Great feed at race HQ
    Plenty of parking if you know the town.

    Cons:
    Having to wait a year to try it again.


  • Registered Users Posts: 684 ✭✭✭Toblerone1978


    Great report Aero. And well done on the PB, great racing - 56sec sounds like a large chunk at that level.

    aero2k wrote: »
    ...on the Garmin. I use 0.5 mile splits, and I was relieved when the next split was a much more sensible 5:45.

    Great idea, I must setup my own Garmin like this.


  • Registered Users, Registered Users 2 Posts: 15,704 ✭✭✭✭RayCun


    Fantastic run, well done


  • Registered Users, Registered Users 2 Posts: 4,610 ✭✭✭yaboya1


    Well done again Seán.
    Super running.


  • Registered Users, Registered Users 2 Posts: 1,871 ✭✭✭aero2k


    RayCun wrote: »
    Fantastic run, well done

    Cheers Ray,

    Trying to keep up with youngsters like yourself has been a great motivation.
    Great report Aero. And well done on the PB, great racing - 56sec sounds like a large chunk at that level.

    Thanks for the kind words. It's a funny one, yes 56 sec is a big chunk but I actually believed I was in sub 59 shape (I still think so but I need more practice at suffering - I prefer the lower level of exertion of a marathon). It was a long time coming; my first 10 was the '08 Frank Duffy where I huffed and puffed to 67:xx, by March '11 I had got that down to 60:43, and I proceeded to let it get back up to 67:xx before running around 63 this time last year in Dungarvan.

    I think at times I've been guilty of overthinking what is a relatively simple sport. I've finally got back to the approach that brought my best successes from late '09 to early '11 i.e. consistent training, day in day out. I've mixed things up over the last few months by adopting the Hanson's program: partly from a "what got you here won't get you there" mindset, and also because it has lots of fast miles, and fast running is where I've been lacking over the years.
    Great idea, I must setup my own Garmin like this.

    Much as it pains me, I have to credit AMK with this one. I had been thinking about trying it, and then I read in his log one day that he does it (or did it) so I thought I'd give it a go. I don't think it matters much on a flat course on a calm day, but on a rolling course and or a windy day it helps avoid panic if the pace looks low as you can just wait to see how you're doing once a new lap starts.

    I'm tempted to also credit AMK for my switch to Skechers, but I wouldn't want to give him a big head.


  • Registered Users, Registered Users 2 Posts: 5,236 ✭✭✭AuldManKing


    There's a lot of credits to me in there, can I claim the PB??

    (And your 5m halfway time is better than my 5m pb...............my list of 'competitive friendly revenge' is getting longer by the week :)

    Given the choice, would you do Dungarvan or Trim next year??


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  • Registered Users, Registered Users 2 Posts: 1,871 ✭✭✭aero2k


    There's a lot of credits to me in there, can I claim the PB??

    (And your 5m halfway time is better than my 5m pb...............my list of 'competitive friendly revenge' is getting longer by the week :)

    Given the choice, would you do Dungarvan or Trim next year??

    I deliberately didn't credit you with the PB as I knew you'd be along to claim it for yourself.

    Actually I reckon both halves of the race might have been quicker than my official 29:58 PB (I have run quicker in the 4.9 mile race that we all promised never to mention again).

    Dungarvan vs Trim?? That's a tough one, but since I already have 3 of the lovely Dri Fit tee-shirts from Dungarvan, I'd go for Trim as I could be home by 3pm if I managed to curb my post race coffee and cake intake.

    You must be due another PB yourself soon - or are you waiting for me to drag you round again?


  • Registered Users Posts: 684 ✭✭✭Toblerone1978


    The Mt Juliet ½ marathon and 10k runwas on Saturday. In preparation for the Ballycotton 10, I signed up for the 10krace. It’s a bit pricey (€25) but it suited my training plan, it was local and AAI credited so it ticked a lot of the boxes. My plan was a sub 39min – it would be a PB and I felt it was very much achievable, even allowing for the hills on the 10k route.

    The start is in the pleasan tsurroundings of Mt Juliet estate. Within the first 500m I knew there was a good chance of a top 5 place - unusual for me, especially in a race of 300+ participants. There was a constant drag running through the estate and I was glad to see the end of it did. I was running with one other chap with two lads up the road from us - they didn’t seem to be hitting their race pace for the first 2 or 3 miles asthey weren’t gaining much ground on us and appear to be very relax, shooting the breeze – and no one seems to be near us from behind. We started coming upon the ½ marathoners about 2 miles in (they started 15 mins ahead of us). I welcomed this as I wasn’t comfortable been left out on our own, ahead of the bunch. I was aware of the second hill, coming out of Stoneyford, which is reasonably long but not very steep. But the firsthill, I had no idea of – someone said to me beforehand it was short and sharp – it was sharp but it didn't feel short!

    As I climbed the hill, I notice my companion wasn’t with me anymore so I figured I must be climbing okay. Working up the hill was hard labour so I was surprised to hear two lads behind me chatting away – I figured they must be two½ marathoners taking it easy. But theywere pacers for the 40min mark. This was really frustrating for me – I knew the hill was slowing me down but I didn’t think I was falling that far behind. 40mins pacers – I was way well behind my planned pace. We crest the hill at the 5km mark and I didn’t get the rebound from the downhill liked I hope – I went ahead of the pacers but not at the pace I’d hoped at. Then we start climbing the second hill at the Stoneyford and the pacers left me behind – very annoyed the way they went ahead of me with such ease! I tried to make some time back on them on thedownhill but it was limited. But when I entered Mt Juliet estate, I was surprised to see the finishing line just infront of me. For the first time during the race I checked my time and it was reading 37m 2Xs –a pleasant surprised and I even picked up the speed with the hope of getting a sub 38min. But total misjudged the distance by about 300m and came in at 39m 12s!

    Initially I was happy with it, especially when 40min looked unlikely (basically the 40mins pacers were goingtoo fast). And it is a 10km PB. But thinking back on it, I'm disappointed with it. The race itself I’m not concerned about – it wasn’t an important one and it’s far from a PB course. But I was hoping for a sub 63min in Ballycotton, now in three wks time, which is an A race for me – sub 63 is a pace is quicker that what I could hold for 10k on Saturday! There was no real big miles in my legs coming into this (I did a mini taper) so no excuse there. The link to my performance on Saturday is here - I would welcome the thoughts of anyone who knows more than me (i.e. nearly everyone!) to what I should realistically aim for in Ballycotton.

    As for the race itself, I found itquite good. Feedback from previous yearswas generally negative but from what I saw yesterday, it’s very much unjustified (or the organiser learned from their mistakes!). As I said above the race is pricey (€25) butthe organisation is very good. The roads are clear and well marshalled. It’saccurate (I know that should be obvious but plenty of commercial races aren’t!)and there is a nice spread + atmosphere afterwards. T-shirt is grand too. The route itself is very hilly, verytesting. The race itself is targetedtowards the fun runners, which is reflected in the field attending. While the first two were home around the35min mark, third was only 38:59. I even managed fourth! But anyone interested in it next year, it's a recommendation from me.


  • Registered Users Posts: 2,601 ✭✭✭Wubble Wubble


    Carlingford Half Marathon 2015 Race Report

    Pre Race
    I ran this race last year in a PB of 1:37; my last HM was Clontarf in November 2014, in a time of 1:39. However, I wasn't anywhere nearly as prepared this time around. Whereas last year I was training for a spring marathon, this year has mainly been about getting the odd few miles in when other commitments allow! I had a good run in the Garda XC nonetheless, finishing that 4 miler in under half an hour.
    On the day, getting there on time was a bit of a disaster. Were it not for the fact that my SIL (running the 10k) had picked up my race pack for me, I probably would have missed the start. As it happened, all I got to do beforehand was put on my chip and bib, a couple of quick photos with SIL and her BF, slightly longer for stretches and then we were off!

    Miles 1-4
    I wasn't aware that there were a number of changes from last year's route. The first of which, found us starting off running away from the town, before looping around by the sailing club and passing the waterfront car park, and then heading up the first of several climbs into a strong wind. I felt like I was just out of bed, and even at this very early stage, I was flat to the boards just trying to hang on to 1:40-1:41 pace. Nothing felt right; I had to stop for a break at 3 miles or so, and then as we reached the area known as The Bush I got a severe pain in my side, which forced me to pull over onto the grass just before we crossed the main Dundalk Road. I thought there was no way I could run another 9 miles in such a state, and I was on the brink of calling a marshal to get me a lift back to town. However, the side pain eased (although my legs still felt like they were on fire!) and I decided to struggle on.

    Miles 5-7
    The first water station was outside a school, just after we crossed the main road. Here I stopped again for a few seconds as I drank, to try and get my bearings and think about how I should approach the rest of it. Shortly afterwards I would hook up with a tall guy in a green and white top, along with a more experienced runner in a Geneva Marathon top, who was running with a girl in a lilac top; they seemed to be chatting away to each other and the company throughout. I couldn't manage their level of chat, as I still felt like I was hanging on rather than cruising; we were now about 1:45-1:46 pace. At least the wind was at our backs from 4 miles through the halfway mark, but as we turned downhill through Mile 7, past a pub and another water station, it was in our faces as we approached the sea.

    Miles 8-10
    This was another change from last year's route. Due to storm damage, we weren't able to run miles 7-9 here, and it felt much better with a tailwind and views of the Irish Sea and Carlingford Lough. I still felt like I was hanging onto the aforementioned group, but we were passing a few people and the sea air was nice. As we approached the 10 mile mark, I began to think about whether I should try and push a bit harder; I was getting more comfortable with the current pace. Passing 10 miles, I thought to myself "just a parkrun to go". Yes, easy as that; not that you would tell if you watched me struggle in recent parkruns!! By this point, we had picked up 5 or 6 other runners who had been gradually coming back to us.

    Miles 11-Finish
    Just after the 10 mile mark, we turned away from the seafront and up a short, steep little hill back into the wind. A DDAC runner led off, but then I decided it was time to start pushing myself again. So I pumped the arms, got the legs moving faster, dropped the rest of the 8 or 9 person group before we reached the top, and didn't see any of them again. Pleased with my confidence booster, I worked my way through the twisty section between the seafront and the main road, passing a few more without being passed myself. A guy from my GAA club was volunteering, and gave me a shout just before we turned for the home sweep.
    The last 2 miles or so have several long straights, where you can see plenty of targets up the road if you're in the mood. By now, I certainly was, and set about improving my finishing position; first by ignoring the 11 mile water station, and then by gradually increasing the pace and picking off a good few guys in the process, including a Newry City Runner with about half a mile to go. Coming up to the finish, I had a good battle with the stronger of the two "Run Junkies"; we passed each other at least twice before she pulled away in the last 200. I still had enough energy for a sprint finish, managing to hold off renewed efforts from the Newry guy (who had lots of support!) and a girl in a black Titanic 10k top, who I thought I had left behind the best part of 3 miles previously. A time of 1:44 was better than I expected, especially when I considered how horrific the early stages had been; and my wife, SIL and her BF said I looked fairly comfortable as I finished :-)

    Post Race/Future
    Originally, I had intended this race to be a warmup for the Connemara Half. However, for a number of reasons I have wisely deferred my entry to next year. In addition, I will not be running a marathon this year, and most of my intended races for the rest of 2015 are over much shorter distances. Next planned race is the St Patrick's 5k this Sunday.


  • Registered Users, Registered Users 2 Posts: 3,545 ✭✭✭tunguska


    A few friends have said to me over the years that I dont celebrate my successes or give myself any credit when I accomplish something. I know it might sound silly to a lot of people, but I find giving myself credit for anything a very hard thing to do. I was raised very much in the Stoic mould so any kind of self promotion or even the hint of self promotion makes me very uncomfortable. So thats why Im writing a report on this race, as a way of celebrating a success. But dont worry there'll be no "Booms" or selfies or "Go me's", just the facts and an honest appraisel of how I think I did.........

    There was fierce craic over on the sweepstakes thread but to be honest I'm not a big gambler so I hadnt a clue what the hell was going on. I just enjoyed the banter and it was a really good thing Pat and luke did and it was probably the only thread in the history of this forum that didnt denegrate into petty squabbling. So it was a good vibe all around.

    As for my training.......well I've cut back on the amount of running I do. I started this last year and ive cut back even more this year. Id run every second or third day, with weight training on the other days. I've never liked the ultra skinny look, and so I made a decision to gain some weight in the form of muscle mass. I did that and went up to 153lbs(from about 143) so I knew going into this race I'd be dragging extra mass around with me and so a fast time like I did before wasnt gonna happen. But I was happy with that. I actually love racing and I have to restrain myself from doing one every week. I think in a race you get to really find out a lot about yourself, in ways that your every day life just doesnt do. So with no major goal or target in the pipe line I decided to do this half, in one part to help out Pat and his cause but also to test myself.

    The Race:

    So me and Dave arrived down to Bohermeen with about an hour to spare. I collected my number warmed up a bit and then strolled to the startline. And this was where I made a rookie mistake, because when I say I strolled to the startline I mean I literally just ambled up the road at my leisure. And this was with a minute or so to go before the gun went off. I always like to take it handy before races, Ive never in my life done a stride or any kind of speed work before a race. I like to jog a little, maybe chat to some friends and then calmly line up near the front. And normally this works out well for me but in bohermeen the start is very very narrow and this is something I had forgotten completley. So When I got up the road I reached a point where I physically coukdnt move up any further. I thought I was only a couple of rows from the front so I wasnt worried, but when the gun went off I was shocked to see there were hundreds of people ahead of me and the road being so narrow, I ended uo being caught in some serious human traffic. I dodged and weaved and a couple of times had to come to a complete stop to avoid a collision. I was getting frustrated with myself for making such a rookie error and in the end I had to jump into a ditch and run along that to get by people. I had planned to go off easy but not that easy and my first mile was relatively slow.

    Got going and passed a lot of people, I didnt panic just wound it up gradually. I was very conscious of my lack of training and the length of the race so I made sure not to get myself into a situation where I was very uncomfortable early on. Usually in a half I'll give it 4 or 5 miles before I show my hand, that way if I do blow up it'll be fairly late in the day and I wont it wont be that catastrophic. I did notice how strong the wind was though and I knew there were stretches where it was gonna be pretty bad. Plus being so far behind where I should;ve been with the slow start I knew I'd have to run the race by myself and end up in no mans land quite a bit.

    Hit 5 miles in 30 mins dead and I made the turnaround to head back up by the club. This was a part I knew was gonna be tough. The wind head on and me in no mans land catching runners every now and then. It was hard and I was thinking to myself, man you're gonna have to do this again only next time you'll have more miles on the clock and in all likelihood and have someone trying to pass you and take your place. Something to look forward to so.......There was a good crowd at the clubhouse and I got a few shouts, but mostly I was taking in the terrain and making mental notes for the return journey. I knew this would the strecth where Id have my test.
    So it was about 7 miles gone by this stage and thats kind of a funny part in a half. Youre fecked enough already and theres still a good whack left to run. Its the kind of thought that can break you, so I just continued saying nice happy things to myself like, Do not let that motherfcuker in the stripey red singlet catch you. All the while I was working but I was definitley in control and it wasnt getting away from me, I had enough in the tank for a negative split. I was still passing people, lads were now starting to look ragedy and dying deaths on their feet. Got to about 8 miles gone and I could see the first lady up the road with her Bodyguard. I didnt cop it at first but as I drew closer to them I realised that I knew the bouncer: It was my old friend aero2k. He looked stong and was moving well. I thought to myself, fair play Sean you look strong. But as I approached 9 miles gone aero seemed to fall back from pauline curley a bit. And then a bit more. I went by and said nothing because I knew he must be suffering. I never say anything to anyone in races because ive been in that situation myself, where Ive been dying on my feet and someone goes by me and starts saying sh1t to me which is designed to be encouraging but to be honest is just annoying. It happened to me in the kildare half one year when I had done my calve and was hobbling along when a guy goes by and starts shouting at me to come on. I have never felt like killing someoone so much im my life.......so from that day on I promised never to say a word to anyone during a race, and thats why aero, I said nothing, hope you didnt mind.

    Anyway got to 10 mile point in just under 60 mins and so I knew despite the wind that I was doing ok. It wasnt gonna be a steller time or anything but it would be respectable. And at that point I just stopped looking at the watch and focused on passing people and not getting passed. I passed a pair of lads in blue tops at about 11miles. By this stage we were approaching a hill which I knew could be trouble. I made the decision to slow down a little and take it handy up the hill and not blow my finishing kick out the window. I could hear the footsteps of the two boys behind me gaining ground. I could almost read their thoughts and what they were thinking: Hes fooked, we have him. But just as the caught up with me we crested the hill and I accelerated and left them behind.......for now anyway. 12 miles gone and I caught a donore lad who was dying a death. Up the road about 50 meters was the first lady, pauline curley.
    So now into the headwind and on that long long last mile or so to the finish, as so often it happens in my races, I was faced with a test. I could let pauline curley go and justify it by saying I had done well already I didnt need to do anymore or I could try my best. I was fooked at this stage and that weak part of me really wanted to capitulate and not try. But then I hear footsteps and they were getting closer. I had a quick look around and it was the two boys in the blue T-shirts. Fair play to them they were going for it. And now I had a choice: That voice in my head was telling me that it was only two places, whos to know? You can go back to the hall after the race, have some tea and rice krispie cakes and tell everyone how great I did, ommiting the part where I gave up and let two lads take my place. Nobody would ever know.........nobody except me and this is what I was talking about when I said you get to learn so much about yourself in a race because you realise in these moments that it doesnt matter what anyone else thinks about you, in sport or life. Its all about being honest with yourself and doing yourself right.
    So one of the blue shirt guys draws level with my shoulder and thats as far as I let him go. I know he thinks he has me, but I accelerate and surge forward. Now theres only one set of footsteps, I burned off one of them. The remaining guy tries again. Again I dont let him get beyond my shoulder and this time I kick hard. Im absolutley fooked but I go anyway. In all the excitement i realise ive caught the leading lady. I go by her aswell. 200m to go and now I have to keep it going, I cant surrender now even though that voice is still calling for me to quit and let them pass me. I catch a donore guy and give everything I have to pass him, some guy shouts 100 to go and thats it, I sprint as hard as I can and I make it over the line without giving in or surrendering a position.

    The time wasnt my best, far far from it, but bloody hell that was probably the best race I've ever run. I was tested and I didnt give in and when you do that, regardless of the time, you're good.

    Time: 79:05
    Place 22nd


  • Registered Users, Registered Users 2 Posts: 56,754 ✭✭✭✭walshb


    Love it, tunguska!


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  • Registered Users, Registered Users 2 Posts: 1,617 ✭✭✭overpronator


    Brilliant report man.


  • Registered Users Posts: 572 ✭✭✭Calvin Johnson


    Great report Tunguska, you have a way with words.

    Didn't realise I was standing next to you in the clubhouse, nice disguise.


  • Registered Users, Registered Users 2 Posts: 3,545 ✭✭✭tunguska


    Great report Tunguska, you have a way with words.

    Didn't realise I was standing next to you in the clubhouse, nice disguise.

    You have me there, I didn't realise I was standing next to you either. That's nuts isn't it. Did I say hello? I must've, I said hi to everyone in the immediate vicinity. If I didn't I apologise, it was seriously crowded in that hall and I had Niall shouting at me about Lennox lewis every 2 mins.


  • Registered Users, Registered Users 2 Posts: 1,871 ✭✭✭aero2k


    Brilliant report and performance Eoin.

    Although I didn't manage a similar effort, I did have the privilege and dubious pleasure of seeing up close what it takes to be an elite athlete. Pauline had dropped me around 6 miles in the Trim 10, so this time I was determined to hang on a bit longer. I had a nice controlled start, and made my way up to Pauline's group around 3 miles. We were on 5.50 average at that stage, working hard but not overdoing it. Then I moved ahead a bit, she came up alongside, and for the next six miles or so I was hanging on. Being a gentleman I kept trying to run in front, but she never let me take more than about 2-3 steps before she was off ahead again. I felt extremely uncomfortable, pukish tbh, and every time she passed me I had to dig in to hang on. She looked to be running strongly, but from her breathing I reckon she was suffering a lot more than me - a lesson for next time round. I might have managed that average pace for a bit longer, but that succession of efforts took a physical and mental toll, and I just couldn't hang on any longer. I did try to hang onto you when you passed, I was sitll managing 6:00 pace then so not too bad, but the wind really took a toll on the tired body and I lost 90 sec or so to Pauline by the finish. I wasn't in much of a mood for talking so no offence taken.

    I was really impressed by her run and particularly her attitude. She was well in the lead from early on and all she had to do was cruise round to win. She could have taken shelter behind me or several others. Instead she went hell for leather the whole way, and wind or gradient didn't seem to stall her. Thanks for the masterclass Pauline, oh and Happy Birthday!


  • Registered Users, Registered Users 2 Posts: 5,758 ✭✭✭Laois_Man


    Saturday March 14th

    St. Laurence O'Toole 10K Race


    46:03 on the watch - 7:25 per mile pace - New PB by 3 minutes, 37 seconds

    This also included a new unofficial 5K PB of 22:43

    Was aiming for around 47:40

    Chip time not available on PrecisionTiming.Net yet...patiently waiting.

    Mile splits:

    Mile 1: 6:32,
    Mile 2: 7:31,
    Mile 3: 7:47,
    Mile 4: 7:32,
    Mile 5: 7:36,
    Mile 6: 7:31,
    Last 0.21: 1:34

    Loved this and I am totally buzzing now.

    As usual, I took off too fast and suffered a bit for miles 2 and 3. I was conscious of this at the start and kept telling myself not to do it but I did...again...I just can't get the hang of getting the feel of my starting pace right.

    Mile 3 had a pretty bad hill too but it was the only one along the course really. This was the only mile where I missed my 7:40 pace target which I didn't think I could hold nearly as well as I did.

    Lovely course, great spread afterwards and I'd recommend it to anybody next year!


  • Registered Users Posts: 684 ✭✭✭Toblerone1978


    LikeLaois Man above, I crossed over the border into Carlow for St Laurence O’Toole’sF4L 10km run.

    Ithink 10km race is a distance I find hardest to struggle with. I rarely justify myself in these,predominantly always get the starting pace wrong by going too fast and thenstruggle to hold a decent pace for the remainder of the race. Before this race, I never went under 39mindespite two serious attempts in the last 8 months. My PB going into this race was 39.12 (which Igot in Mt Juliet only last month) which I felt was very soft (I ran 62.40 inBallycotton 10 on Sunday wk). Soabsolute minimum on Saturday was a sub-39min - very doable (although I thoughtthe same at my two previous attempts at this distance). My real aim was to do at least low 38m andpossibly even a sub-38m.

    Trueto form, I went out way too quick for the first mile, about 5.53. Madness, I should know better at thisstage. I tried running with a workcolleague who is much quicker than me, rather than running at my own pace – it’snot an excuse, just an explanation to why it happened. After running way too fast for the firstmile, second mile was brought back to a more manageable 6.12 but I was alreadylabouring too much at this stage of the race. On the third mile, itwas obvious some damage was done – although there is a “hill” in the thirdmile, 6.20 was still too slow for this mile and I was suffering for mystupidity at the beginning. There was anice decline after the “hill” and this assisted me to bring my pace down to6.03 – it also allowed me to recover somewhat but I still didn’t finish asstrong as I’d liked. My time for mile 5was 6.12 and I was really struggling with this mile – my legs just felt likelead and I had nothing to offer, just counting the minutes to the finish. I ran the sixth mile at a similar pace but Ireally should have been hammering it, there was a nice decline on thatroute. I just didn’t have it in me togive it anymore and I have given up any thought of getting a sub-38 and justsettled on getting 38.XX.

    Whichwas a pity as about 100m from the finishing line, the clock was ticking at37.45, resulting in one last mad hurrah for the line. After crossing the line, my watch showed37.59.9!! Obviously I knew this could bea sec or two out from the chip time (up or down) but all of a sudden, getting asub-38min was really important to me!! My chip time showed 38.01 and while I did achieve my objective, got a PBby over a min at 10km level, I was initially p1ssed off that I didn’t get asub-38min!

    Onreflection, I appreciate it's only two seconds, pretty irrelevant and fairly happy with the result. The course is pretty much as flat as I’veever experienced and it’s definitely a PB course. The “hill” I refer to above is more a small dragthat only stands out because the rest of the course is fairly flat. Well done to all at SLOT for putting so muchwork into organising this event. Therewere plenty of marshals out one the course, organisation work put into this wasvery evident from the beginning and as Laois Man said above, the spreadafterwards was very generous. Some ofthe route at the beginning and the end was through very busy town-centretraffic which made it a wee bit uncomfortable – in fairness to the organisers,they had serious amount of marshals on the course to control the traffic so itwas handled very well – just too much traffic in it for my liken! My only real gripe about the race was around6.5km into the race, the 10km runners join up with the 5km runners. The 5kmrunners spread themselves right across the road, some with kids on bikes who went from one side of the road to the other, which created a lot ofwork for 10k runners trying to weave through – especially when they’re probablyknackered at this stage (I know I was!). Maybe if the 10k runners started ½ hour earlier? But that's the only real complaint I have of what is a very good event. I’drecommend for anyone looking for a 10km PB. SLOT F4L should be very proud of their work here.


  • Registered Users Posts: 1,182 ✭✭✭Bahanaman


    7 seconds ahead of meself Tones! Agree about you re the race. Great event!


  • Registered Users Posts: 684 ✭✭✭Toblerone1978


    Bahanaman wrote: »
    7 seconds ahead of meself Tones! Agree about you re the race. Great event!

    Blue cap?


  • Registered Users Posts: 1,182 ✭✭✭Bahanaman


    That's me!!


  • Registered Users Posts: 684 ✭✭✭Toblerone1978


    Have you placed now. You stormed part me through the "flying mile" in the Stook run in November - and I felt I was storming pass others!!


    In touch with ASIMON0V about joining GAC for a few Wed sessions in the Watershed - I might see you down there?


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  • Registered Users Posts: 2,601 ✭✭✭Wubble Wubble


    Brian Boru (Clontarf) 10 Mile Race Report 06/04/2015

    Pre Race
    I had only run two 10 milers prior to this; the last two Frank Duffy races, the quicker being in 2013 with a chip time of 1:16:xx. Since then, I lowered my 5 mile PB to 34:xx in last year's Terenure race (pacer assisted). Surely there was room for improvement ?! However, there were little or no signs that anything positive was to happen today; a number of poor runs, mixed in around GAA and life stuff, and the fact that I hadn't really trained for a race in ages.

    On the day I arrived at the Red Stables at about 9:00 to a quick and easy number and chip collection, after which a lap of the Parkrun course, mixed in with a bit of fartlek, got the blood pumping in plenty of time for the off. We were to run two small laps followed by one little one, and two big ones. Confused? You're not the only one!

    Miles 1-2
    I lined up alongside Dave Brady, and another guy from Raheny who seems to run in most of my races. I decided to let the field separate out on the two small loops at the bottom of the avenue, while I got my bearings for the rest of it. I should point out that the route was very different from last year's (see the race thread). We then ran the entire length of the avenue before turning around and coming back down again. I was trying to hang on to a guy in an orange Meath Spring Marathon top, but soon realised that wasn't going to work, and dialled it back a wee bit on the way down.

    Miles 3-6
    Near the bottom we turned left onto the Parkrun course, before bearing right just after we crossed the little bridge, then right as we headed for the south eastern corner of the park. RedRunner was there supporting on the downhill, as I was trying to keep pace with a group of 3 or 4 a few yards ahead. I caught a lady runner around the 3 mile mark, but then turning left up the short steep hill took a bit out of me, and I didn't really gain any positions for a while. Being familiar with most of the park was a help though; I realised that if I kept this pace up, I was certainly in with a shout of a PB. The course changed again down the avenue, as we turned right at the rose garden and down around the bottom of the park again, before some badly needed water (at last!) on quite a warm day....and off we turned again....

    Miles 7-10
    Even though I had managed to catch and pass a Donore guy, I still felt a bit weak at this point, and as I passed the baggage area at the bottom of the avenue I was on the brink of stepping off and grabbing my gear. But then I thought, there's a shot at a PB here, I'll probably have to fight for it though! With DNF demons cast aside, I pushed on again, and although I wasn't making up too many places, not many were passing me either. The second run up the hill gave me a bit more of a boost, as did a slight return to the Parkrun route before the 8 mile marker.

    Turning back down the avenue, I knew we wouldn't just be running straight down to the finish. So where would we turn? Right at the rose garden, looping back near the start. Just when I thought we were heading straight back to the avenue, we were diverted left again! I was suffering a fair bit now, but even so I could finally see the finish line, and picked it up down the straight for a while, before easing up and crossing the line, arms raised knowing the PB was in the bag :D of almost a minute, as it since transpired! I'm fairly chuffed with that, especially as it happened on such a warm day and on a course with so many twists and turns.

    Position: 97th
    Time: 1:15:40 (1:15:31)

    Post Race
    I sat down for a few minutes to relax, then after a bit of chat at the finish, went for a coffee and scone in Tír na nÓg before heading home. Next up in terms of races is the K-Club BHAA event on Saturday. In the meantime, I've some Moet to finish on this sunny summer like afternoon; life's good in my running world again!!


  • Registered Users, Registered Users 2 Posts: 4,024 ✭✭✭Itziger


    Not sure if I've ever done a Race Report on Boards, so here goes.

    Half in Spain today, 1.19.26 for a 5th place finish and first 'real' oldie - will explain later.

    Explanation

    Wife is from Valencia and we usually head this direction around Easter. Last year I did a Half on the coast in Denia - lovely spot, and fine race for a tenner! This year I saw that there was an inaugural Marathon/Half/10k just North and inland from Valencia. Registered and away we go. The profile was significantly net downhill over the 21k so everything else being equal you'd expect a fast time. First I thought it was going to be 'trail' conditions but it turned out to be oldish, slightly crumbling tarmac all the way.

    Race

    After ludicrous amounts of food and drink on the Saturday from friends who live in Caudiel, where the Half was starting, I rocked up to the start. Great to have a place to stay which was 100m from the starting line. Kept 'warm-up' to a minimum and to be honest I wasn't sure what shape I was in for this or how seriously I was going to take it when the chips were down.

    Gun goes and we're off. A dozen lads in front of me but by the time we did a lap or so of the village and got on to the Via Verde (former railroad track) I was actually in about 8th spot already. I settled in to a nice rhythm and about the only negative was that I quickly found myself on my own. One of the daughters has a superb picture of me - best running pic I have, must get it printed - after 3k and even then there's clear blue air between me and those in front and behind. I looked at the watch every now and again and kinda knew it was fast but I also thought, Meh, it's downhill, if it's not fast today, it never will be.

    I ran on my own for a good few k. I felt ok and could see two lads ahead, approx 75 metres. That came down to 50 slowly and then I started to reel them in. All of a sudden (after 7k!!!!) I had caught them. As ever, it was better with company. I more or less went to the front and from halfway to the end I ran with one of the lads as we very slowly dropped the other bloke. Went through one or two long tunnels which I knew from a beep or two were messing with the Garmin. That didn't bother me as I was just concentrating on form and staying strong.

    With about 4 or 5 to go we saw that the runner ahead of us was coming back a little, then a not so little. He had been 300 metres ahead of us at one stage. The way things were going I knew we had him and I was wondering about places. Thought I might be around 6th to 8th at that stage. Last few k I was working really hard to keep it going. Knew that I was slowing a little but a quick glance at watch suggested sub 1.20 was still on. That had been target A from the outset, so I was happy. Also kinda knew that there wasn't going to be much left for a kick if and when it came to that. I think I lacked a small bit of killer instinct tbphwy.

    Sure enough, with about 350 metres to go there was a very short but sharp descent on a bend and my years and famed inability to take a corner came into play. My mate of the last 38 minutes pulled away and I accepted the 'place loss'. In all of this I more or less knew the Age Category was in the bag. 'Sprinted' last 150 metres and gave a little satisfied air punch when I saw the 1.19.2X.

    Summary

    Really happy with the whole experience and would highly recommend the race. (Google 'Maraton Vias Verdes, it's a series. This one is Ojos Negros). Got the old M50 trophy and the picture taken. I promise not to cite 1.19 as my new pb. In fact, chatting to the lad who beat me, he said his flat Half time was the same as mine, 1.22.0X, which strongly suggests the down slope gave us two and a half minutes advantage. I have already suggested to the organisers that they think about making one year down, one year up, a la Comrades.


  • Registered Users, Registered Users 2 Posts: 4,024 ✭✭✭Itziger


    Adding a pic. Don't know if that's allowed on this thread but sure I'm a bit of a rebel. The 13 year old daughter snapped this at km3. I like to think it captures the 'concentrated but comfortable' feel that you're looking for with 6/7ths of the race still to run. Funny thing also is it is one of the extremely few stretches not on tarmac and not descending so that when I look back at this race in a few years time, I'll have a completely incorrect memory of it!


    1zxmufc.jpg


  • Registered Users Posts: 684 ✭✭✭Toblerone1978


    Cracking time, well done. Have you gone to the tomato throwing festival in Bunol? If memory serves me right, Bunol is near Valencia?


  • Registered Users, Registered Users 2 Posts: 4,024 ✭✭✭Itziger


    Cracking time, well done. Have you gone to the tomato throwing festival in Bunol? If memory serves me right, Bunol is near Valencia?

    And there was me worrying about attaching pics!! Now we're REALLY going to go off topic. Yes, I did. Only once though. It's a good laugh once you're prepared for it. Old clothes and trainers/flip flops cos they'll be heading to the bin immediately after the event.

    The only thing I'd change was the weather. We got unlucky with a coolish (it was probably about 24 degrees, but by then that was cool) day and the public showers afterwards weren't as welcome as they usually would be. In any case you'll still find a few tomato pips in strange parts of the body 3 days later.


  • Registered Users, Registered Users 2 Posts: 1,871 ✭✭✭aero2k


    It's long, but it took five years to get there, so no apologies: https://drive.google.com/file/d/0B8N2ILvWdxnodjI0eVd6UUV0Y0k/view?usp=sharing

    Bib number 15439 for pics and video.


  • Registered Users, Registered Users 2 Posts: 15,704 ✭✭✭✭RayCun


    great run and report aero


  • Registered Users Posts: 684 ✭✭✭Toblerone1978


    I love reading your reports aero, another brilliant result for you. You're surely on form.


  • Registered Users, Registered Users 2 Posts: 4,610 ✭✭✭yaboya1


    aero2k wrote: »
    It's long, but it took five years to get there, so no apologies: https://drive.google.com/file/d/0B8N2ILvWdxnodjI0eVd6UUV0Y0k/view?usp=sharing

    Bib number 15439 for pics and video.

    A super report to capture an exceptional performance.
    Well done Seán.
    Totally deserved :)


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  • Registered Users, Registered Users 2 Posts: 1,871 ✭✭✭aero2k


    RayCun wrote: »
    great run and report aero

    Cheers Ray, your recovery from injury has been a big inspiration. You were about 40 sec ahead of me in the Tom Brennan so there must be a great marathon time waiting for you.
    I love reading your reports aero, another brilliant result for you. You're surely on form.

    Thanks for the kind words - there are some wonderful reporters here so I feel more pressure writing than actually running the races. Yeah, the form is good, I had my first run since the race today and apart from a tight left upper leg - it's tight most of the time - I felt grand. I'm just going to ease back into it now.
    yaboya1 wrote: »
    A super report to capture an exceptional performance.
    Well done Seán.
    Totally deserved :)

    Cheers Peter, I really had to up my game to try not to keep ruining all your race photos - judging by your log you'll be flying past me soon.


  • Registered Users, Registered Users 2 Posts: 5,236 ✭✭✭AuldManKing


    That's a terrific race, Sean, matched by a great report.

    Why would you be thinking of giving up Marathons? Given the exceptional year you have had across all distances, do you not think there's an equally better performance later in '15 or through '16??

    I know I'll see you during the week, but just some q's while they are fresh in my mind;

    (1) Was the hydration situation a hinderence in Rotterdam? (My choice in '16 is Manchester or Rotterdam- hydration could be the deal breaker)

    (2) What was your average weekly mileage?

    (3) Compared to P&D - how was the Hanson plan? - Do you think Hanson would suit anyone or only those who are already aerobically strong?

    (4) Having known you for a few years, I'd say this is one of the best spells of running you've had - what do you put that down to?

    (5) What was your toughest session in this training cycle.

    (6) You never mentioned your affinity for chocolate deserts at 12:45pm? :)

    Well done again. Inspiring stuff.


  • Registered Users, Registered Users 2 Posts: 1,871 ✭✭✭aero2k


    That's a terrific race, Sean, matched by a great report.

    Why would you be thinking of giving up Marathons? Given the exceptional year you have had across all distances, do you not think there's an equally better performance later in '15 or through '16??

    I'm lucky, or unlucky, in that I have a range of interests. Unfortunately I find it hard to focus on more than one thing at a time. I love marathon running, but I do have some other things I want to achieve, and I know if I put the same effort elsewhere the results will be equally satisfying. Also, my other interests (e.g. woodwork) are more tolerant of interruptions, you can leave them for a week or two if life gets in the way, but the marathon training is relentless, more in a mentally draining than physical way. I'd have to say I'm probably nearing the point of diminishing returns now as well.

    I know I'll see you during the week, but just some q's while they are fresh in my mind;

    (1) Was the hydration situation a hinderence in Rotterdam? (My choice in '16 is Manchester or Rotterdam- hydration could be the deal breaker)

    I think I got enough water in - although it was a sunny day it wasn't too warm. I was careful to hydrate well (with electrolyte drink as well as water) for the two days before the race, and as I mentioned in my report I had an emergency loo stop just before the start so I was definitely well topped up. I didn't drink on any of my training runs apart from a few Hydrogels just for practice. I actually did manage to get a good drink at one of the stations so there's obviously a knack to the sponge in cup thing, but I felt I was losing a bit of momentum at each station, which is something I haven't experienced before. My previous 9 marathons all had bottled water.

    (2) What was your average weekly mileage?

    I'll do a detailed analysis on the Hansons thread in a week or two, but I'm guessing 55-60, max 70ish.

    (3) Compared to P&D - how was the Hanson plan? - Do you think Hanson would suit anyone or only those who are already aerobically strong?

    I liked the simplicity of Hanson. Hanson had about twice as many MP miles, 15 sessions over the 15 weeks, which was part of the attraction. I found the midweek medium long run very tough in P & D, but despite the tired legs I always managed the Hanson Thursday MP run at target pace. That's not to knock P&D, it got me to 2:58 in Cork and I actually felt in 2:55 shape on that occasion. Also, having followed P&D followed by another marathon cycle, I was in good shape starting into Hanson, perhaps a Hanson cycle followed by P & D would be equally successful. I think it would be important to be in good shape at the start, but I'd be surprised if it didn't bring big improvements in fitness. I ran Cork (2:58) and Dublin (2:55) around 172 bpm, Rotterdam (2:48) was around 160 bpm. I almost replaced my HRM during the training as it always seemed to be reading too low for the paces I was achieving, but then I realised my breathing felt easier too and it was just the legs that were the limiting factor.

    (4) Having known you for a few years, I'd say this is one of the best spells of running you've had - what do you put that down to?

    Well I've trained consistently for about 18 months now. The core training and rehab (with thanks to Aidan Woods) really paid off though it took a long time to see improvements. I took a fairly relaxed approach to this cycle - I knew the plan was a gamble so I approached it in the spirit of a scientific experiment. Apart from 2 races, I followed it to the letter. Also I got lucky, no falls or illness this time round.

    Another factor was doing a lot of what I'll call "personal development" work over the last number of years. Our mutual employer provides a lot of resources in this area which many people are not aware of, and even fewer take full advantage of. it's a huge area, but the most important things would be goal setting and eliminating limiting beliefs.

    (5) What was your toughest session in this training cycle.

    I found the speed intervals hard. They always totaled 3 miles, so 12 x 400m wasn't too bad, but 3 x 1600 at the same pace (actually I couldn't hit the pace) was a real sickener. I was much more comfortable when the speed phase transitioned to strength work.

    (6) You never mentioned your affinity for chocolate deserts at 12:45pm? :)

    Well done again. Inspiring stuff.


    Thanks!. Yes, I have always had a fierce sweet tooth. I changed the diet a bit over the last year or more, I've dramatically increased the amount of fat and protein I eat. I have a fry for breakfast most days, I've ditched the spreads in favour of real butter, and I snack on nuts. I do keep some dark chocolate in the desk drawer, and I go for the sugary snacks after a session, but I'm less hungry and in fact I find some things that I'd previously devoured taste sickly sweet now. But yes, I like a nice dessert. I even have them at 12:45 am on occasion - I'm a divil for the early morning commando raids on the kitchen.

    Thanks for putting me in the spotlight - sneaky!:rolleyes:


  • Registered Users, Registered Users 2 Posts: 4,454 ✭✭✭Clearlier


    Southbourne Fast & Flat 10k

    This race is organised by my sons school so I run it if at all possible. In fact the last race I ran was this one last year. It's a mostly out and back course with a few twisty bits at the end to make up the 10k. On a calm day it's very quick with just one short hill. I ran a 5*2km's session on parts of the course the previous week to try and get an idea of what pace I should aim for. It averaged out at 4:31 pace although it was well beyond 10k effort for most of the last rep. Based on that I planned to head out at 4:30 pace expecting to fade to 46 or 47 mins.

    I recently changed the units of my garmin from miles to km's but didn't realise that I'd need to change the lap unit as well so although my speed/distance was measured in kilometers my lap marker was still coming out in miles.

    1st mile - Started off a little quick but wasn't long getting into a 4:30 groove. The mile was done at 4:23 pace which reflects the slightly faster start and the one downhill in the race. Felt well in control and was passing quite a few people as the race settled down.

    Mile 2 - Continued to pass the faster starters here and virtually latched onto a Christchurch runner who was about 20 metres ahead but making steady progress through the groups. 4:30 pace

    Mile 3 - The turnaround point comes shortly before the three mile mark and counting the runners coming in the opposite direction I worked out that I was in 86th or 87th position. There was small incline to get around a roundabout and I pushed off on the downhill section catching and passing the Christchurch runner that I had been following. 4:30 pace

    Mile 4 - I was a little surprised to feel a strongish breeze in my face (conditions were excellent) and made the decision to catch up with a group of 10 runners ahead to try and get shelter but most of them were slowing and I went straight through the group with a couple of them tagging on to me. It was at this point that I first heard a weird shout of 'Come on' behind me. 4:28 pace

    Mile 5 - The weird shouts turned out to be coming from one of the guys who had latched on. He pulled ahead of me during this mile and I wasn't at all sorry to see him go. Ran this mostly solo otherwise without passing anyone. 4:30 pace

    Mile 6 - Passed one of the leading ladies here and surprised myself at how easy it was to try and encourage her and say that we were on sub-45 min pace (not trying hard enough?). I caught a few runners as we approached the uphill on the way back. I put in a small effort but mostly let the others pull away. I think that they may have pushed a little too hard though and I caught them again almost immediately on the flat briefly slowing me down on a narrow section. At the 9km marker I released the brakes and pulled away. I had my eye on the 'Come on' guy who was a luminous green singlet as my long goal although he was about 150m ahead of me at this stage. I was passing a load of people as we'd caught up with the backmarkers from the 5k race which had started 10mins after the 10k so I'm not sure how many places I made up. Turned the final corner to see 'Come on' too far away too catch but made up ground all the way home finishing 8 seconds behind him.

    The time was 44:15 for 67th place which I was surprised at. Considering everything (and how my legs were when the DOMS hit 2 days later) I'm happy with how I judged my effort. While my breathing was not 10k effort until the last km my legs were pretty shot at the end and I think that I got as much out of the race as I could have.


  • Closed Accounts Posts: 13,915 ✭✭✭✭menoscemo


    Repost from London thread.

    London Marathon 2015

    Background
    I had a good year in 2013 with numerous PBs including a 3:04 marathon.
    2014 had been a disaster, despite racking up plenty of miles in the early months I had a bad DNF in London followed by a total blow up a week later in Boston despite not even trying to race it. A few injury layoffs followed and a 4 week summer holiday break with no running, meaning that by late 2014 my only PB was in the beermile and I was probably in my worst shape in years. Started training with TRR in November and tried a few parkruns to test the waters but the best I could manage was 20:20 

    Training
    Despite this poor start training went well. I trained consistently if unspectacularly through the winter and starting January began doing 2 sessions most weeks and a long run. 1st session was generally mile repeats moving to 2 and 3 mile repeats @HMP while the second was a hilly tempo at goal MP of 6:50/mile. I got this up to 8-9 miles most weeks. No real injuries to speak off, just a few niggles which had me miss 1 or 2 runs. I had a constant hip niggle which had me going to Ecoli every few weeks but not needing to miss any runs. I peaked at 72 mile per week but most importantly averaged 60 miles from January up until taper which showed consistency.
    For races I managed Bohermeen half in 87:03 and Raheny 10 mile a month later in 64:58 which showed a slight improvement. Kclub 10k 5 days after Raheny was 39:22 which was the worst result of the 3 but I was happy not to be sharp for the shorter races and figured this was a good sign.

    Plan
    Despite the various online calculators saying I was in 3:03-3:04 shape at best I wanted to give myself a chance at the elusive sub 3 but at the same stage not blow my race by going out too fast. A delicate balancing act!! I decided to run by feel but to get to 10 miles hopefully in just over 69 Minutes (20 seconds off 3hr pace) as I figured if I got to 20 in 2:18 I could grind out a 42 minute last 10k if I had it in me.

    The Race
    I met a few Waterford guys (Tony, Brendan and Sosa) in the GFA pen before the race and they had the same plan as me. We decided to go out in 7 pace and ease into sub 3 pace throughout the race by getting to halfway in 1:30:xx. I lined up with the guys and was over the startline with 30 seconds on the clock, this would make it easy to calculate splits throughout.

    0-5k (21:27)
    The lads pulled ahead of me from the off and it was pretty crowded so I didn’t bust a gut to catch up. After a slow first mile (7:04), I caught up with the lads halfway through mile 2 and had a smooth 6:49. Mile 3 was mostly downhill so 6:44 was easy. We went through 5k where I wanted to be so I stopped looking at the Garmin from here on. I don’t think I glanced at it again.

    5-10k (21:15)
    The road opened up here and myself and Tony seemed to pull away from Sosa and Brendan. Sosa was only going for sub 3:10 (he indeed ran 3:09) so I was hoping not to see him again!! The running here felt pretty handy. Splits were 6:42, 6;50, 6:51. I got chatting to a few lads from Star of the sea here and lost Tony for a second. He pulled away in front of me and I saw him looking back to see where I was but there were a few people between us and I couldn’t get to him. Lost the balbriggan lads here too so I was now on my own.

    10-20k (21:33, 21:38)
    I think it was around 8 miles when I first started to realise I might be in trouble. The hip felt a little tight and the effort a touch hard for this stage. I tried to take it mile by mile and the mood swung wildly!! Still I tried to stay positive and focus on good form. I told myself I was gone past where I blew up the year before already and the 3hr group (which started about a minute behind me) were yet to catch so stay focussed. So I took it mile by mile and tried to stay in good form. The course had digital clocks at each mile marker and I was wanting to see each mile click off under 7 minutes. I also knew if I slowed down and people came streaming past me I could easily get quickly demoralised so I reckoned I had made my bed now and no going back!!
    I went through 10 miles just over 69 minutes as planned and pushed up to the halfway point. Splits from 7-12 miles 6:52, 6:46, 6:57, 6:52, 6:52, 6:52. These miles were fairly bumpy

    20-30k (21:37, 22:13)
    After a momentary panic about my split at 20k (miscalculation) I got to the halfway line in 1:30:3x which I was happy enough about. But Around 14 miles I had a body check and my legs felt very very heavy. Simultaneously the red 3hr group came from behind at 14 miles and really bugged me. They were pushing and barging to get past and this seemed to go on for over a mile. OP was in this group and he gave me a shout as he went past but I had a face of thunder!! I knew I wasn’t going to go under 3 by now so I just wanted them to clear off and let me run my own race. It would have been easy to let negativity flood my brain at this point and to be honest I was thinking ‘How the fcuk am I gonna go another 12 miles when the legs are hanging off me already’? I resolved to take it step by step though. I figured get to 25k and reassess. Then I said get to 18 miles then 30k then 20 miles etc. Coming into canary wharf area around 16 miles there were big cheers going up around and I spotted a guy in a mankini up ahead. This was all I needed to see to be honest it was a horrible sight from behind. So I pushed on and used the fear of seeing him again to motivate me. There were a few new roads in this section and a few hills which strangely I enjoyed and seemed to pass a few on, only for them to come past on the down. Generally though I was holding my place in the field and passing a good few people which took the mind off the legs. Splits from 13-19 6:59, 6:55, 7:00, 7:02, 7:11, 7:19, 6:46 ( I think the last two are dodgy).

    30k-finish (22:34, 23:14, 11:05)
    My next big goal was to get to 20 miles and reassess. I knew I had slipped a little pace wise since halfway so I wouldn’t make 2:18 as planned but was happy to see 2:19:xx when I went through. This means that despite the suffering I had only leaked a minute between 10 and 20 miles and had 45 minutes+ for 10k to still hit a PB!! Result!!
    With renewed optimism I pushed on past 20 and was looking forward to 22 miles when we would go past tower bridge again and head for home. The legs were heavy as hell by now but amazingly no signs of cramp which had been the big fear since 14 miles. Could they hold out? At 22 miles I flew past Tony from Waterford but almost simultaneously Brendan who I hadn’t seen since 5k came past the two of us. (He was actually fading too but his 7:10s here made him look like he was flying). I was studying the clocks here a lot. With 5.2 miles to go I could see that 38:30 would get me sub 3:05 then with 7.2k I had 34 minutes. All seemed achievable but I was waiting for a clock to tell me I could slow right down and still hit a PB. Sadly that never happened. Then a 24 miles disaster!! Finally the legs siezed up on a tunnel and both legs locked with cramp simultaneously. I have been here before so I just dug in, adjusted my gait and got on with it, but I knew the pace was slow now as people came streaming past me. I got a few shouts out around the 40k mark (Brainderunner and RainbowKirby) but I couldn’t look around as I knew my neck would cramp!! So Apologies again but I just ploughed on!! I was really willing the race to finish by now as every step hurt so the sight of big ben and a mile to go was a very welcome one and I counted down the 800m 400m signs which seemed to take an age. I really felt I was doing 10 minute miles here as the amount of people coming past was incredible so I was surprised to see I never slowed too badly. Splits from 19-26.2 were 7:14, 7:12, 7:21, 7:24, 7:28, 7:56, 8:01 and 7:30 for the last .31.

    Finish time 3:06:35 (7:05/mile)

    I was never so happy to see a finish line but the 400m walk to collect my bag was the worst part of the race by far. Thanks again to OP for getting my bag for me and for providing a tree to lean against. After finally getting some warm clothes on I came around a bit and walked off to the hotel.

    Conclusion.
    My Initial reaction (other than thank fcuk it’s over) was to be disappointed in not grinding out a PB (or a sub 3:05 GFA) but to be honest the way I ran it I couldn’t have done better so I have to be happy.
    Yes If I had ran the first half a bit slower I reckon I would have run a comfortable PB but feck it; you only live once and I am glad I went for it then proved myself I was mentally strong when the going got tough. It could have been a hell of a lot worse and I would have taken 3:06 at 14 miles for sure.


  • Registered Users, Registered Users 2 Posts: 1,617 ✭✭✭overpronator


    Report from London is here


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  • Registered Users, Registered Users 2 Posts: 1,871 ✭✭✭aero2k




  • Registered Users, Registered Users 2 Posts: 1,871 ✭✭✭aero2k


    Report from London is here

    That's a wonderful report to match a great performance - a fall, 3 cramps and some walking but you still managed a negative split! Great stuff.


  • Registered Users, Registered Users 2 Posts: 5,758 ✭✭✭Laois_Man




  • Registered Users, Registered Users 2 Posts: 4,454 ✭✭✭Clearlier


    Background
    I’ve been following the P&D up to 55, 12 week plan, for a few weeks mostly to try and build a base again but nominally with a view to doing Dublin. I started it 11 weeks out from Dublin and if I get any kind of a niggle that stops me from running I don’t plan to do the marathon as I just haven’t got the endurance and don’t want to take any big risks with the bigger picture of being able to run consistently in mind. I’m surprised that I’ve got this far in actually and am cautiously revising my thoughts on my chances of running – still only about 40% but well up from the 10% chance I gave myself at the start.

    So the plan called for 9m w/4@tempo last week. As I’ve been struggling to get the right effort levels in for tempos and the week I’m skipping includes one of the tune up races I thought I’d swap the week around and do this 5 mile race.

    Warm up
    Well I screwed that up – something about a race being close to home plus an early morning airport trip allied to a latish night meant that I was a bit blasé about getting going and I didn’t leave myself enough time to warm up properly. I did a lunge matrix and the Myrtl routine plus about ¾’s of a mile running which was just enough to warn me that my hips were stiff. I took a minute to do what I could to loosen them which helped but I knew that they were too tight.

    Race
    I’ve run this race once before 2 years ago (33:31) and it’s not a great course – lots of twists and turns allied to numerous undulations plus the number of footpaths used mean that you can never settle into a rhythm. Also the start of this race is mad. It’s not a big race with 258 runners yesterday but after about 200m we go through what is basically a gap in a hedge which can fit one person either side of a bollard (https://www.google.co.uk/maps/@50.7433078,-1.8259641,3a,75y,259.03h,68.44t/data=!3m6!1e1!3m4!1s2UQxMm0zcX3xeE5mDGuYog!2e0!7i13312!8i6656!6m1!1e1).

    Goals
    I’ve only run 5 mile races twice before and my PB is from 2 years ago which is at a slower pace than my half PB so a PB is my minimum. I’ve got my time from the Tullamore half in mind, on it’s own it suggests about 35 mins but it was a half and I figure that I’m better suited to the shorter stuff so 32:30 is in my head as a good time. It’s indicative of how much thought I put into the race that I only had 2 goals rather than the 3 I like to have in any race.

    Start
    What I should have done particularly in light of the limited warm up was ease into the race but with the gap in mind and the usual adrenalin of the start of a race I found myself going on to the grass to get past people. It doesn’t help that the first half mile is up and down footpaths with plenty of overgrown hedges. You get the usual couple of people who start too near the front of the race for their fitness and I found myself running through unkempt hedges a couple of times to get past them. I wasn’t just passing people though as one of the ladies from the club whom I thought I might be close to swept past me at this stage at a pace that didn’t invite any thoughts of tagging on. She was followed by 5 or 6 other members of the club who were tagging on to her. 6:37 for the first mile represented a pretty good pace judgement though I was working a little harder than I would have liked.

    The second mile has the main uphill parts to it and I started getting that feeling of stiffness that we used to attribute to lactic acid but is apparently something else. My left calf complains that I didn’t do any dynamic stretching beforehand and a glance at my HRM showed 162 which left me cursing my lack of warmup again but I back off slightly as I won’t sustain that effort for 5 miles. About halfway through the mile one of the guys in my club goes past. I haven’t run with him for ages but I’m still a little surprised to see him go past. We yo-yo a little for the next half mile.

    Around about the start of the 3rd mile a quick body scan tells me that I’m all over the place so I settle back and relax into a shorter more controlled stride. Almost immediately I overtake my clubmate and start pulling away (he’s a minute back by the end). I’m reviewing my pace at this stage and thinking that a small PB is still on the cards but far from certain. The mile itself is probably the least pleasant of the race, up and down footpaths and lots of twists and sharp turns. I’ve started to catch and overtake people though. I have one annoying moment as I come up behind two runners who force me on to the grass to overtake which was totally unnecessary. I use momentum as I duck under an overgrown hedge to pull away from another.

    Mile 4 is the deceptive one as you head back towards the start/finish you think that you’re closer than you are but you still have an extra loop to do at the end of the race. I make up time on the downhills and lose a little on the uphills but continue to gradually make up a couple of positions. Heart rate is now at 165 but I’m not feeling the burn and can sustain the effort. I’ve started to catch the group from my club that swept by me in the first mile and pass a couple between now and the finish.

    Mile 5 has that annoying loop I mentioned with more sharp turns though thankfully at this stage not many other runners to fight for space with. I notice that my left foot has gone numb which I’ve never experienced before. Wonder if it’s going to have any impact and adjust my stride slightly which seems to help a little. As we come into the park I’m closing on another guy from my club and contemplate sprinting. I tell myself that this is a substitute for a tempo and don’t sprint (more likely reason is that I wasn’t sure that I could sprint!). 33:11 on the clock, 33:07 on my watch which is adjusted to 33:08 when I get my chip time.

    Aftermath
    Afterwards I caught up with the others from the club. There were free massages which I thought would be a good idea for my calves but it was a mistake and I end up cold from hanging around for 40 mins so I skipped the extra miles that I should have done.

    I know that I shouldn’t be disappointed but I am a bit although mostly I’m annoyed with myself. I don’t know that I would have gotten to 32:30 with proper preparation but I should have given myself the chance. In any case my time fits in quite neatly with what I was hoping was marathon pace at the Tullamore half. I get the chance to make amends in 3 weeks time at the Bournemouth marathon festival 10k which if it’s calm will be a lightning fast flat course with just 3 sharpish turns on a pier to slow runners down. I was asked for a predicted time when I entered and I put down 41 mins which is 32:30 equivalent I think. There's also a couple of VO2 max sessions between now and then which should help.


  • Registered Users, Registered Users 2 Posts: 4,454 ✭✭✭Clearlier


    Bournemouth Marathon Festival Supersonic 10k


    Build up
    So I mentioned a few weeks ago that I'd be doing a 10k this weekend as part of my training for DCM. The lead up to it unfortunately was not ideal. Without going into too many details I had a couple of niggles which mean that I’m not doing DCM this year. For this race my right calf was complaining a bit but I'd paid my entry fee and it's local to me so I decided to toe the start line and if the calf started complaining I'd jog home.


    Pre-race
    Remembering my previous race I left in plenty of time, parked at my work place and jogged down to the start. I was genuinely surprised at the scale of the event. I thought that there would be a few hundred runners at best but the area was absolutely teeming - it turns out that there were 1440 finishers which is a lot for a town this size especially when there's also a 5k, half and marathon being run as part of the event.

    I did my usual warm up and the calf was still bothering me so I took a chance and did some static stretching. I didn't think that I'd get through the race as it was so if it made it worse I'd just be jogging from an earlier point in the course.

    The course
    Pancake flat, out and back along the prom for the first half followed by an out and back in the other direction. I didn’t check the wind but I could feel it in my face running in both directions which suggests that it was minimal. Maybe 16C was a bit hot but it was cloudy and aside from the 2 very tight 180 degree turns and 3 turns around the pier it’s a lightning fast course with no excuses for not running a quick time.

    Target
    I came into the race with a PB of either 41:11 or 41:13 I think. With the mixed build up that I’d had I’d given up hope of threatening a sub-40 which I had maybe wondered a few weeks before but I thought that a PB might be feasible if the calf held out. 41 mins which had seemed like a relatively soft target when I entered now looked a bit more challenging. Paradoxically because I don’t value the PB that highly I was willing to take the risk of running a bad race to get one so 4:06 mins per km pace was my target.

    Start line indecision
    Making my way towards the start I realised that there were pens for different times depending on what you had predicted when entering. My 41 minutes prediction put me in the second pen which I was disgusted to learn on the start line had me leaving 15 seconds after the first wave. With my ‘wise’ head on I decided to start at the back of the pen to stop me from going off too quickly. At the last moment as the adrenalin started moving I suddenly got afraid that I'd be stuck behind someone aiming for 48 mins and made my way about halfway up the pen.

    Mile 1
    We eventually get going and I was quickly hemmed in on all sides. I was regretting my decision not to move further forwards until I looked at the pace on my garmin (which I've switched to km's for the race) and saw 4:03. At the 1km marker I felt very comfortable and started to wonder if maybe I couldn't go faster than I thought. The first mile is split in 6:31 with an AHR of 149 which is a pretty low HR for me.

    Mile 2
    There's a 180 degree turn shortly after the first mile and I lose a little speed here – it’s also starting to feel a bit harder so I pick out a runner who seems to be going well. At this stage we’re already starting to go past some of the faster starters. The mile passeed uneventfully in 6:37 but with an AHR of 161. Apparently someone who works with me and was also running called at me here but I was oblivious.

    Mile 3
    The third mile took us back to the starting point – there was some consolidation of runners here as the guy I was tracking caught up with a few in front of him. The end of mile 3 brought us on a lap of the pier and the bounciness of the wooden surface seemed to get to some of the runners in the pack as they came right back to me. I made my way through most of them but lose a few seconds doing it and mile 3 came in at 6:44 and 162.

    Mile 4
    I realised that the runner I had been tracking hadn’t picked up the pace off the pier and I go past as we head away from the pier for the second half of the race. Mile 4 is memorable for a shout out from somebody – I don’t know who but I’d guess somebody from the club. I picked a bottle of water up at the start of this mile and poured some over my head. Oddly my technical top retained the water like it’s a cotton t-shirt which was a bit annoying. 6:36 and 164 as the effort level kept climbing.

    Mile 5
    I lost focus on mile 5 partly due to a stitch perhaps – I thought that I was working hard but I should have realised that I had more to give when someone came past me. I realised it just after the turnaround point and immediately went past the woman who had just passed me and was in turn overtaken by another runner myself who I started tracking. 6:48 and 164 for this mile.

    Mile 6
    I realised that mile 5 had left me in danger of not getting a PB so the first focus was on keeping up with the runner who had passed me. Initially he pulled away a little but either he slowed or I sped up and I caught up with him at about the 6 mile mark – 6:32 and 166. It felt pretty tough going by that stage.

    Final bit
    There were a few of us together all going as hard as we could. I turn the last corner and tried to sprint for home. My gait changed but it didn’t feel like I sped up at all. It felt like I was running in treacle but I managed to pass a couple more without being passed and crossed the line in 41:01. The last section came in at 6:06 pace and 169 AHR.

    So, 10km in 41:01 and an AHR of 161 for 53rd place by chip timing. A moment or two was spent trying not to involuntarily disgorge the non-existent contents of my stomach before I congratulated the runners around me.

    A new PB by ten seconds or so – I’m still some way off the level of fitness I was at when I achieved my earlier PB on a much harder course when I was 2 stone heavier but a PB is a PB and I’ll take it.

    What next?

    Now that I’ve given up on DCM I need to set myself a new target. I’m still toying with some ideas with a half marathon at the beginning of March in Wrexham up near the top of the list at the moment. OTOH I may just try and train consistently and break the 40 min barrier for 10k.


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