From Marlboro Lights to Running Tights!

RedRunner

Best of luck Monday, no bother to ya.

PDCAT

Best of luck tomorrow Tom.

You've done some great training and sub 3.30 is yours for the taking.

tomred1N

career_move wrote: »

Good luck Tom

RedRunner wrote: »

Best of luck Monday, no bother to ya.

PDCAT wrote: »

Best of luck tomorrow Tom.

You've done some great training and sub 3.30 is yours for the taking.

Thanks or the encouragement everyone and thanks to Meno for a very enjoyable and interesting plan , esp the wed sessions which I particularly enjoyed.

Best of Luck to everyone on here tomorrow.

tomred1N

Saturday OCT 26th

3 miles @ 8:45

Easy run first thing to get a bit of blood flow going. felt stiff and sluggish but was running at 8 min pace for a while without even noticing. dropped back to 9min pace and felt like I was crawling. for DCM last year this pace would have been a dream goal!!

Sunday Oct 27th

3 miles @ 10

Run/walk 3 miles before drive to Dublin just to loosen legs and walk the dogs who are traumatised that after putting in all the work they have been cut from the trip!!

In hotel now relaxing and will have a read of the sessions I did over the summer to put me in positive frame of mind.

Over 1700 miles done so far this year so hopefully endurance is there tomorrow.

5379 if anyone ends up alongside me but beware I can rabbit on a bit especailly after a few pints the night before

tomred1N

Monday Oct 28th

Dublin City Marathon
26.45 miles @7:53

Pre Race

Up at 6:30 am and as bit early with nothing to I checked resting HR. Was 37 so was happy enough. Down for breakfast and loads of runners there already. Usual cup of tea, two slices of toast and bit of bacon. Was glad to see it wasn’t raining but was quite windy. Also felt it was a bit cold which is unusual for me as I don’t feel the cold much. Could not make my mind up about what top to wear so took a base layer with me in the bag and wind breaker running jacket. Walked 2 miles to start and was there around 8:15. Dropped bag and went back to meet my wife again. Decided not to waer base layer and kept jacket. Said I would throw my jacket to my wife after the start as I did not want to throw it away !!.
Walking to start line I met a guy Paul from Crumlin. Said he was going for 3.30 as well. Made way to behind 3.30 pacers with him. We had a pit stop down a side street and Paul offered me some water but told him my strategy was no water till race this time as didn’t want to have to stop. Also discussed gels, he asked me where I kept them, showed him belt I got at expo day before. He had them in back pocket of runners shorts. At this stage I told Paul the only reason I knew about all this stuff was boards.ie and that he should look it up!! Lining up good bit behind 3.30 pacers we met another guy Mark who had a half PB of 1.34 and was going for 3.29 as well. Joined the q to introduce myself to Blockic at the start as well and said I would stay back for while and hopefully catch up later on. Did no warm up as felt 2 mile walk was enough but as time passed I was feeling cold.

Race

Miles 1-5 splits 8:08, 7:52, 7:48, 7:43, 7:54

Started off fine , found my wife after half mile and threw her my jacket. Pace seemed fine and pacers were about 100m in front of us. Good conversation with lads running with me and discussing strategy etc. All seemed in agreement to hold back from pacers but keep them in sight. Was feeling good till mile 3 when all of a sudden I was feeling extremely warm. Hadn’t planned on water here but took a bottle here and took some . By mile 4/5 alarm bells were starting to ring. I was feeling so hot now and with the sun beating down as well I started to feel light headed and even dizzy to where I had to be careful not to trip off other runners. I had been trying for a mile to put a salt tab from my belt pocket into the water bottle. This was proving so difficult it took me nearly a mile to do it. Once I got it in I drank the whole lot and threw a gel down with it. Guys running with me had noticed my quietness and asked what was up. Not wanting to be making excuses I just said I had felt better at this stage in previous marathons and said I was feeling dizzy. In my head I was thinking if i’m like this now what will I be like at half way not to mind finishing.

Miles 6-10 Splits 7:51, 7:51, 7:43, 7:43 , 8:05

Mile 6 was no better and even my left hamstring started to give darts. I was already thinking of preparation and what I had done wrong and how I was going to console myself with having to pull out before halfway. I said it to Mark that I thought I won’t make halfway and said I think I ran 17 miles @MP 3 weeks ago and that was probably my marathon day. He told me he did same and that was plenty time to recover. While having this chat the dizzy feeling started to pass and even though my legs were starting to feel the pace a bit too much for such an early stage I decided that I was going to start grinding out mile by mile to keep up with pacers. Took another salt tab with water and another gel around here and by mile 10 was at least feeling steady on my feet again.

Miles 11-15 splits 7:46, 8:10, 8:01, 7:44, 7:45

Lost Paul around here somewhere as he had already stopped for one pit stop and think he had another here and never rejoined. Chatting to Mark his wife was also running and she was targeting 3:05. He asked me had I a plan B and I said I only had one plan today and that had been 3.29.59. However considering how I was feeling I said now was a good time to make a Plan B so I said I’d be happy with 3.35. Through halfway in 1:44:20 I mentioned that there went any chance of a negative split and we both had a good laugh. Here somewhere we had actually passed the 3.30 pacers and I started checking my pace. It was 7.2X at few times so I started saying fu*k too fast. Mark asked me what was wrong and I said I’m going too fast......he said why don’t you slow down. Like a bloody child with a key to the sweet press I just said good idea and we both laughed. Decided to settle back behind pacers again and fell in behind Killerz for a few miles.

Miles 16-20 splits 8:07, 7:55, 7:45. 7:48 8:05

Back behind pacers I actually found a few miles here to be feeling easier and asked mark how he was feeling. He said it might be time to consider Plan B. I was a bit surprised as he seemed quite strong all along. I discussed it with him and said we should push on with pacers till mile 20 and then even there if we did 6 x min miles we would be around 3.35 time. Alas that was my last conversation with Mark as when I checked behind me the next time he was not alongside me. We kept getting split up with the crowding at narrow junctions and bollards in the middle of the road but always met up again. However not this time and he must have fell off the pace. Took another salt tab and gel at mile 15. Had a word with Blockic around 16 miles and asked if there were any other boards runners around, he mentioned tenreds and doco12 but didn’t know where exactly.

By now I had got over my 14 mile uncomfortable period and was now just experiencing pain that one would expect around 17/18 miles. Got a bottle of lucozade sport off my wife in Milltown and I knew by the smile on her face she thought I was fine!! Had a chat with Pacer Ray around mile 19 (4th gel here) and he said I was looking strong. This actually gave me a boost and I was now starting to ignore the pain in my hamstrings/quads and started to just go like a robot passing more and more people only looking at a runner 10 yards in front of me until I passed them.

Mile 21 – 26.2 8:00, 7:44, 7:42, 8:03, 8:00, 7:43 (7:21)

Things are a bit blurred after Clonskeagh, I remember speaking to Blockic before flyover at UCD and he said your going well hold for another mile and drive on them. I said no I will stay with pace group as I feared my hamstrings cramping. However I told myself they are f**king like this since mile 4 so the sooner this sh!t is over the better. Popped last gel and off I went at mile 22 , amazingly things started to feel easier and I was passing runners at a faster rate than ever, started to think how much will I take off 3.30 , then bang mile 24 I start to feel pain everywhere , even in my toes. I think OH sh!t what have I gone and done now, I feel like I am doing 12 minute miles but as I check my watch it still shows 8 min pace. I keep checking it shaking it and it still shows 8 min pace. I change to time duration and it shows 3:11 ( my brain immediately says we will have a cut off sub 3 some day ....there you go thats whats in my sub conscious in the middle of a battle to keep standing/ moving so it explains a lot really)
Back to watch pace at mile 25 and still showing avg pace 7:53 same since mile 4. I cant believe it as I feel like I am totally rigid. Mile 26 beep and I start to throw what I can at it again . Support is amazing but I just cannot interact and must seem completely in my own zone to anyone. Still passing people and I notice the pace increasing again so mile 26 beep I go as hard as I can. However went too soon and just couldn’t sustain it to the end so once I saw the clock at 3.29 I knew job was done and eased off for last few yards.

Crossed in a chip time of 3:28:26 postion 1795 and a 15 min improvement on CCM in June

Second half in 1:44:06 so a 14 second negative split. I would have bet my house that would not happen when I crossed halfway.

Passed 500 runners over last 6 miles while feeling like I was running like a tortoise!!

What I learned from Marathon no. 3

No marathons are easy but I have at least experienced one where I have had to battle from an early stage. Totally unlike Cork where in hindsight I had an easy enough spin.
Tempo/MP sessions are key improvement runs. I remember seeing the 3.30 pace group in Cork across the bridge in june after 2 miles and thought no way could I handle that pace. 4 months of pace runs starting with 5 miles @8min pace which wasn’t easy at the time shows it can be done if you build step by step.
It might be time to start stretching !

Amazing met the same guy queing in physio tent in same place after race as I had in CCM. he had done 3.33 in cork we both did 3.28 in Dublin. He said I’ll see you in Berlin !!

BTW anyone know anyone from St Abanns AC in Loais/Carlow as I would love to text Mark the guy I ran first 16 miles with in DCM

Thanks to my race director

overpronator

Great report Tom and more importantly great running, congrats!

ncmc

Super report D, I could really feel your pain while reading it. You were some warrior to keep the pace up while struggling so much. Congrats on a very, very well deserved PB.

Beef

You're a tough fu**er! Great report.

Willie42

What a great report Tom and brilliant result - well done

PDCAT

Great performance and great report. Sounded like you needed alot of mental strength to get that time. Well done.

BTW, the guy from St Abban's is Mark Wogan - finished in a time of 3.38. Looks like he went through half way in 1.44.

His Girlfriend/Wife (not sure) is Teresa Agar finished in 3.06.

Dont know them, but they enter a lot of the same race's i do in Carlow/Kilkenny/Laois area.

tomred1N

ncmc wrote: »

Super report D, I could really feel your pain while reading it. You were some warrior to keep the pace up while struggling so much. Congrats on a very, very well deserved PB.

Thanks N , my report was written after few glasses of wine so I didn't mean it to sound like a rocky film !! wasn't that bad

Beef wrote: »

You're a tough fu**er! Great report.

thanks Beef, I think stubborn mule might be used as easily by those who know me best but I prefer your description!!

PDCAT wrote: »

Great performance and great report. Sounded like you needed alot of mental strength to get that time. Well done.

BTW, the guy from St Abban's is Mark Wogan - finished in a time of 3.38. Looks like he went through half way in 1.44.

Thanks PDCAT , I must see if I can find a contact for him. Really nice guy and got me through the worst of it. felt weird not knowing how he got on but at least he got a PB. Well done yourself in Amsterdam, 3.36 was a good result on the back of your disapointment with Charleville

Murph_D

Brilliant run, Tom. What a result! I had the opposite feeling to you towards the end - moving slowly but feeling fast

docjewel

Who would have thought 25 years sgo when you were terrifying defences with you hurling skills on an all conquering under 14 hurling team that you'd end up running a sub 3:30 marathon while thinking about running a sub 3 in the not too distant future.
Reports from home are that you have been pounding those hills non stop all summer & you've reaped the rewards.

Onwards & upwards.

tomred1N

docjewel wrote: »

Who would have thought 25 years sgo when you were terrifying defences with you hurling skills on an all conquering under 14 hurling team that you'd end up running a sub 3:30 marathon while thinking about running a sub 3 in the not too distant future.
Reports from home are that you have been pounding those hills non stop all summer & you've reaped the rewards.

Onwards & upwards.

Christ Doc you had me spooked there for a while. Took a few googles of chip times from races to figure you out though the user name makes sense now. Read ur report from monday... tough gig when its not going with you. I was delighted with time cause I struggled from early on for some strange reason. i'd like to hear reports from home on it!! Say now some fellows round here think I have lost the plot! Sub 3 my arse....there is no way I will get away with walking the dogs as an excuse for running 8 days a week. I could though make a return to the hurling as I might at least fu*king terriffy someone which is more than can be said for the current lot!

tomred1N

Saturday Nov 2nd


3 miles slow just to see what legs were like while walking the dogs . Actually this has been the quickest recovery from a marathon. Even on Tuesday legs felt ok and I was able to walk up down stairs with no issues. I think it was the 9 pints i had Monday afternoon/evening after the marathon. Must remember this more often as recovery aid! Meant to say on race report that it was nice to meet some fellow boards loggers in McGrattens after the race, I didn't realise you were allowed go back to your hotel/home first after the race !! otherwise I would have stayed for longer!


Monday Nov 4th

5 miles @ 9:10

Nice run this evening even if it was raining and pitch black. Following the P&D Recovery plan for a few weeks now and going to enjoy some easy runs. Didn't get a place for Berlin but still interested in doing a marathon abroad next year.

docjewel

tomred1N wrote: »

I could though make a return to the hurling as I might at least fu*king terriffy someone which is more than can be said for the current lot!

Yea ,apparently the current bunch would be interested are more interested in a night on the tiles instead of breaking a bit of timber followed by a few pints,a lock in & an attempted sing song.

You gonna do any races before Xmas or are you just take it easy till the New Year?

tomred1N

docjewel wrote: »

Yea ,apparently the current bunch would be interested are more interested in a night on the tiles instead of breaking a bit of timber followed by a few pints,a lock in & an attempted sing song.

You gonna do any races before Xmas or are you just take it easy till the New Year?

Nothing planned doc. I'm not sure what to do now. Probably take easy for november anyway. Think I will try a 10k plan as a base for trying for a sub 90 min half next year. That said nothing ive done so far compares to the buzz of a marathon. Seriously considering barcelona or paris in the spring but ill want to train for 3:15 next time with hope of getting under 3.20.
Not sure if I'd be taking on too much too soon as I'd have to do a lot of it in the dark sh1ty weather as well. On the other hand I'm afraid to stop running as I would have to stop eating all round me! Sub 80kg would prob help me as well but cant see that happening anytime soon. What about yourself ?

docjewel

Nothing majorly planned,I have ruled out the Waterford Half next month,there is a local 5k on Sunday morning,May head there for an old run around.
It really is time for me to just give the body a chance to recover while still continuing a little running,have no intention of stopping as I know my weight will just balloon back up again.
Target for me next year will be to break that 3:30 barrier,a foreign marathon is appealing but too many things on for the start of next year,that might not be a bad thing though,gives me a chance to work on speed work,smaller races for the first half of the year before tackling the bigger distances at the end of the year.
I have a 5 mile race in mind in February for a good crack off my PB if training goes well.

tomred1N

Tuesday Nov 5th

3 miles very slow

Wed Nov 6th

5 miles @ 8:45

Saturday Nov 9th

8 Miles @8:30

Monday Nov 11th

5 miles @ 8:40

Wednesday Nov 13th

5 miles @9:10

Even though I was able to run the day after the marathon I can still feel residual stiffness/tenderness in legs especially hamstrings. Been walking 3 miles any day I dont run in addition to runs above but will keep it easy for another two weeks.

Its not until your back running a mile @ 8 min pace that you wonder how the F*ck you ran 26 of them..........tis like when I had my first pint of guniness I never thought I could ........ well lets not compare its a different type of endurance :eek:


YTD 1720 miles

tomred1N

Thurs nov 14th

5 miles @8:40

Sat nov 16th

9 miles @ 8:25

Mon nov 18th

5 miles @ 9:10

Wed Nov 20th

5 miles @8:10

First shake out since dcm. 1 miles wu then 1 mile MP @ 8:00 , 1 mile HMP @ 6:55 1 mile @mp and 1 miles cd. Did this as was freezing and getting bored of all easy miles. Even though I prob could not do too many HMP,miles its not because of fitness ....found the hmp mile relatively easy but legs are still feeling a little tired. Looking forward to making a plan to get back into a routine now.

tomred1N

Thursday Nov 21st

5 miles @8.55

Friday Nov22

5miles @8.30

Saturday nov23

10 miles @8:15

Didn't realise I ran this quick as some very severe hills on this route. Not really enjoying runs that much since dcm as legs still feel sore.....like a kind of dead pain. Think I may take a week off soon before getting into quicker stuff for a while.

Monday nov 25

5 miles @ 9:15

Again not a very enjoyable run as just felt lethargic. Thats 4 weeks recovery plan completed now after DCM. Taking a few days off to recharge the batteries as few longs days in the car ahead of me as we'll.

tomred1N

Wednesday Nov 27

5 miles @8:30

Sat Nov 30th

5 miles @ 8:10

Tried to take a week off but the dogs still need their 5 miles every day and takes too long to walk when used to ruuning.

Mon Dec 2nd

5 miles @ 7.48

Well meant to try and do the start of a 10k plan. 6x1 mile intervals @10 k pace.
Was too dark though so just did a progression run with 8.30, 8.00, 7.30, 6:30. 8.30. Well the 6:30 was to see if I could do 6 of those intervals. Fook me even with a standing recovery I don't think i could do 6 of these. Might try tomorrow
evening if we have moonlight !

tomred1N

Wednesday Dec 4th

8.5 miles @ 8.45

Meant to b 6 x 1m intervals @ 10k pace

With trying to get close to 40 mins as the ultimate goal I said I'd try 6:30 pace with 2.5 min walking breaks between.

First 3 mostly uphill and I was suffering so much so I had to make a deal with my brain that we would go home after 5.

splits

6:36, 6:47, 6:45, 6.35, 6:35.

Tonight was like starting gaa training after Xmas. Christ I'm not looking forward to January !!

tomred1N

Dec 5th
3 miles @ 9:50 recovery run and legs were in bits. Think dcm really took toll on my legs this time as im finding faster stuff painful.

Dec 6th
5 miles @8:20

Dec 7th
5 miles @9:08

Dec 8th
12 miles @ 8:40

Legs still feeling session from wednesday.

Wed Dec 11th

5 miles @ 8.50
No time for session this week. Heading to big apple for a few days break ( not ...more like military style retail assult course!) If I can avoid the bud Iight I might try a lap of central park !)

tomred1N

Time for an update.

Hopped on a scales when I got back from NY to see how much damage XMAS might do but noticed I had done damage before any XMAS had began at all. No wonder I was finding sessions harder. Therefore said I would try and run everyday I could over xmas break as I needed to try and stop the rot or at least hold on to it !!. Weigh in next time I see a scales :eek:

Wed Dec 18th

5 miles @ 8:39

Thu Dec 19th

5 miles @ 8:39

Sat Dec 21st

10 miles @ 8:26

Sun Dec 22nd

5 miles @ 8:48

Tue Dec 24th

3 miles @8:24

Wed Dec 25th

5 miles @7:45 .... bit of a rush but no harm to clear the cobwebs a bit

Thu Dec 26th

6 miles @8:30

Fri Dec 27th

9 miles @8:39

Sat Dec 28th

5 miles @8:06 freezing so had to move on a bit

Sun Dec 29th

5 miles @9:04

Mon Dec 30th

5 miles @ 8:30

Tue Dec 31st

6 miles @ 8:50

There that was a good year running.

2013 1892 miles

2014 . I might try less food instead of more miles :rolleyes:


Thu Jan 2nd

5 miles @ 8:08.....done in torrentail rain and wind so had to move to keep warm

Sat jan 4th

5 miles @9:22 Went out sat evening round 9 and roads were frozen. had to slow right down and was very enjoyable run in moonlight with my 2 labs. Love running on nights like this.

Sun Jan 5th

10 miles @ 8:18

Awful evening again but got 10 miles in as a long run of some sort. Left ankle has been at me for a while now, has prevented me doing any more 10 k sessions. may have to see physio soon.

tomred1N

Tue Jan 7th

5 miles @8:30

Wed Jan 8th

5 miles @ 8:49

Thu Jan 9th

10 miles @ 8:45

Fri Jan 10th

5 miles @ 8:44

Sat Jan 11th

8 miles @8:33

Sun Jan 12th

6 miles @8:30

Mon Jan 13th

5 miles @ 9:00

Tue Jan 14th

3 miles slow no watch

Wed Jan 15th

5 miles @10:10

Had planned to do a bit of a session but wore a jacket and was way too hot. got one of my sugar dips after 3 miles, no energy and had to walk last two home.

Thursday Jan 16th

6 miles @ 8:00

Tried a bit of a faster effort again tonight

1 miles w/u and then just ran on feel , 7:30, 7:15, 7:09, 7:49 1 mile c/d

Good news is ankle is feeling better and didn't notice it running harder.

Bad News scales said 90KG today :rolleyes: same as b4 xmas so at least its hasn't got worse but I'm going to have to keep the nose out of the trough and get a few sessions in before I start into any new plan.

tomred1N

Friday Jan 17th

5 miles @ 9:00

Saturday Jan 18th

10 miles @ 8:30

I can't bring myself to do more than 10 miles at the moment....defo need a goal for motivation for the longer ones and to a lesser extent the midweek session

Sunday Jan 19th

6 miles @ 8:00. Did this as a fartlek type run. Very enjoyable and a nice kind of run to do to mix things up a bit when I have no structure to anything at the moment.

Monday Jan 20th

7 miles @ 8:30

done on a treadmill in hotel as in Dublin for work. didn't fancy running round traffic lights but 7 miles on a treadmill is like 15 on the road. think I lost a stone though on the bloody thing.

Wednesday Jan 22nd

5 miles @ 9:00

tomred1N

Thursday January 23rd

9 miles @ 7:48

I tested the torque in the engine this evening and glad to report that there was no smell of burning oil!!

said it was time to try one of those LT runs so 2 mile warm up and then 5 miles splits 6:51, 7:06 , 7:10, 6:46, 6:58. 2 mile w/d

had planned on doing 4 but felt better after 4th mile then 2nd one so did another. mile 2 and 3 are also uphill so I was pleasantly surprised as I have done very little long runs or sessions in past 2 months. However running easy almost every day must be working as I really struggled before xmas on a similar run from a shelved 10k plan.

Think I will continue doing some of these until I can get comfortably (WRONG WORD) under 7 min miles for 7 miles...........my litmus test for trying 13.1 of them.

tomred1N

Friday Jan 24th

5 miles @ 9:00

Sat Jan 25th

5 miles @ 8:40

Sun Jan 26th

13.5 miles @8:45

Longest run since DCM. Awful day but I got lucky with the rain and sleet . only had the wind to deal with. took a new route which was mainly level until last 4 miles which were all uphill.

Tuesday Jan 28th

5 miles @8:45

Wed Jan 29th

5 miles @ 8:35

Thurs Jan 30th

8.5 miles @ 7:50

Plan was 8 miles with 4 @HMP

2 miles w/u 6:48, 6:53, 6:51, 6:48 2.5 miles c/d

decided on 4 @hmp as session tonight to see if I could keep 4 consecutive under 7:00 min miles. Usual route with mile 2/3 on uphill drag. I don't look forward to doing these f*ckers but once done I love them.

tomred1N

Friday Jan 31st

3 miles recovery @9:45

Sat Feb 1st

7 miles @8:45

Sun Feb 2nd

10 miles @8:55

Mon Feb 3rd

5 miles @ 9:00

Wed Feb 5th

5 miles @8:55

Thu Feb 6th

8 miles @7:50

had planned a tempo run trying 5 x sub 7 min miles but wheels came off after two miles. Started off great and first two miles were around 6:45 but after that was just lacking energy so just ran the rest to feel around 7:30 min miles. Have got back on track weight wise a bit.. down to 83 kg now and wondering if my reduction in carbs might be reason for lack of energy.

Sat Feb 8th

7 miles @8:43

Sun Feb 9th

14 miles @ 8:45

Tough route this one all hills and was feeling it on last 2 miles. usual long run weather of sun , hail, snow , rain and wind to deal with too.