From Couch 25k To Where Ever

Singer

The Muppet wrote: »

Thanks everyone . I had a good run today, my plan was to go out with the 2:10 pacers and take it from there, I came home in just under 2:12 so I,m happy with that. Will post a full report later or tomorrow as Im off out to a 21st this evening .

Nice meeting you Annapr and Murph D as always. Delighed you had a good day.

Great work T. Good confidence booster going into the final few weeks!

Murph_D

https://fbcdn-sphotos-g-a.akamaihd.net/hphotos-ak-xpf1/v/t1.0-9/14484750_10154543670023185_6407900133333682987_n.jpg?oh=122afc8cd858bc366455ae160be664ab&oe=586160DB&__gda__=1480036260_264b963af33dc683de229b19dd59da6f

The Muppet

As any of you read this log know I had a pretty bad experience in my last race so coming onto this one I had a lot of thoughs of that day swirling around in my head. In all my races up to now I have never really had a pre planned startegy that I followed on the day and I dont think that's as it should be. I set myself a strategy for the race of going with the 2.10 pacers and pushing on from mile 10 if I could. The wether forcast meant I was willing to change this if conditions made it too tough. My thinking for the strategy is that my goal for M day is 4.30 and Ive read that your half time x 2 plus 20 minutes is probably achievable. Despite the self doubt I was feeling pretty confident that I could run to the plan.

Saturday Morning I woke at 4.30 and I just wanted to go and run the race, that was just a tad early to be heading to the park so I tried to go back to sleep with little success. I got up at 6.45 had Porridge and some brown bead and marmalade for breakfast, a slight change there with my usual banana replaced by the bread, the banana came with me to eat at 9 instead.

I had all my gear laid out the night before. With the weather forcast in mind I was determined that I was not going to let myself get frozen waiting around for the start , lesson learned from FD there. So on went the Running tights followed by the shorts and tracksuit bottoms which I planned to chuck away at the start. , 1000 mile socks and the runners. Taped up the essentials followed by a compression top , my usual race day Ron Hill running top and a running jacket. In the jacket pockets I had my Running Gloves , A running hat and the blue marathon hat I got in the Frank Duffy goodie bag. I also had a few dealz Ponchos (Thanks paddydriver for those tips) See I told you I wasn't going to get cold, I was like an onion but toasty warm. I also had a sacrificial Hoody with me but I figured that was surplus to requirements before I left the car as the weather was no where near as bad as forecasted.

I arrived at the Hole in the wall car park around 8.45, just chilled for a while and ate afore mentioned banana listening to the radio until 9.15 and then headed to the bag drop . The weather wasn't bad at all, a little windy but it was dry so I figured I was slightly over dressed for the occasion. I though about ditching the tights and the jacket, I put the jacket and the tracksuit bottoms in the bag, put on a poncho and keeping the tights and a running hat and put the bag in the drop and headed for the toilets. The queues here were mental so like many others I headed to the nearest tree. It was now 9.55, time to line up in behind the 2.10 pacer in prep for the off.

No mention of a warm up you'll notice , not good I know but with my focus being on satying warm I didn't allow enough time , lesson learned. I wasn't too concerend at the lack of a warm up as I had a good walk from the car to the start and I expected I was going to be running easy enough from the start with the usual congestion.

We're off

Mile 1 While it was congestsed around me the pacers managed to get up to speed pretty quickly and we were all moving at the one pace so there was no on passing or falling back. It wasnt really warm up pace though . I felt grand at the pace but felt I was a little too far back from the pacers as I could see they were giving advice and instructions etc but I was to far away to hear what they were saying. pace 9.40

Mile 2 This is where I first felt things were not right on my last outing. Today was different, I mentally checked everything, all was good , relief. I passed a few people to get right in behind the pacers , so close now their ballons kept hitting me. clipped along nicely, Joe one of the paces told us we were now on pace, 9.50 pace for this mile

Mile 3
Hills, Pacers advised to take it easy going down and that the next time we saw it we would be at mile 12 going the opposite direction and to conserve some energy for it, Mental note taken. Up the Hill small strides focusing ahead to the first water station, very welcome it was too, Bottles today much better than the cups, Decided to have a gel here , they sickened me the last day but were more palatable today, By the time I had that taken I noticed the pacers had pulled away a little, I didn't stop to take it but obviosly dropped my pace , lesson 2 for the day . I considered upping my pace to catch them but decided not to as I might need that energy later on like at hill on mile 12 . 9.51 pace

Mile 4 and 5
I could still see the paces balloons ahead but I was on my own now so decided to just settle in and run the next few miles at a comfortable pace for me, I started to pick out runners ahead and try catch them just to keep myself alert after a while at this I noticed a lady in a pink top who was just staying ahead of me, she was running 10 minute miles blissfully listeneing to her headphones so I settled in behind her for good while. Nearing the end of mile 5 is where I had to stop and walk for the first time last time out so it was time for another check in with the body, All was good I was feeling fine and I was still running yay, go me.
Pace 10.09 and 10.11.

Mile 6 and 7
Another welcome water station, actually I think this was at the end of mile 5 but mentally for me it marked the start of mile 6. I notice some runners on the left couldnt get across to the water table so I grabbed two bottles and offer one around but there were no takers, A bottle in each hand the only thing to do was pour one over my head and drink the other, Lovely, I took my second gel here with no adverse reactions, grand. Plodding along and I hear a siren so I look around to see where its coming from and notice a police motorcycle coming up behind us, I move to the right of the road and look back again and someone runs into me I apologise . At the end of mile 7 I'm heading for castleknock gate and I see my 2.10 pacers heading back down the other side they are only about 200 meters ahead , I think about trying to close the gap but I'm on a footpath , its congested and so again decide to conserve the energy for the hill on mile 12.
10.21 and 10.22 pace

Mile 8 and 9
I'm running comfortable either picking people to catch or falling in behind other runners for a wile and then picking people to catch again, into farmeleigh , my first vist was to be a brief one but nice to see that the auld tax money is being put to good use and then we were out of the park on onto open road , a first in a race enviorment for me, I saw a guy being treated for some injury by st johns ambulance crew on a bicycle here , time for anotehr check, all is still good and I'm still running.
10.18 and 10.01 pace

Mile 10
Back into the park still going well and I see the poor guy lying at the side of the road recieveing treatment, I realise its a serious situation and honestly feel a little upset by what I saw and heard going by. It strikes home not to take things for granted, I collect myself and push on. The Lucozade station was along here and I decide to try one of those instead of a gel a first for me as being diabetic I don't drink any sugary soft drinks usually but its not every day I run a half marathon so I made an exception for that day that was in it, it was lovely if a little sweet and I hung onto it a sipped it for a couple of miles.
10.05 pace

Mile 11
Im back on familiar ground now the park and chesterfield avenue , I'm feeling good and decide to up the pace. I'm still picking targets and chasing them or if someon passes me trying to keep with them letting them pace me. It was on this mile that I notice the only down from the race, I develope a slight pain on the outside of my left knee. I've had a similar pain before but on the other knee, I have a chat with myself, am I ok to continue? Last time I got it I I stopped running and the pain got worse as I coooled down to the extent I was limping so I decide to do what most of us would do in the situation but none of us admit to and pushed on with my plan, It wasnt a bad pain and sure its only a park run to go. To be honest once I accepted that I had an issue I was grand and I didn't think of it any more, after all I had mile 12 and the hill to think about.
?Pace 9.40

Mile 12
Only 2 miles to go , I visualise how far that is from my 2 mile recovery run, No problem I have this, hill or no hill, I'm running my own race now and passing people all the time, I take a final swig of lucozade and dicard the bottle with the dj at the bottom of the hill and up I go, not a bother .

Pace 9.45 what hill?

Mile 13
Only a mile to go , Visualise the distance again and start looking for the turn into the finish straight the ahead I see the pacers baloons the first time I've noticed them since mile 7 which gave me a nice boost as I knew I wasn't far off my target if I could see them. I was feeling tired, but also feeling good and knew I had a little left for a kick for home once I got the finish line in sight.

pace 10.01

The all important .01
I gave it all I had from further out than the .01 in the run in, I was passing people and the encouagement from the crowd was fantastic another first for me. The clock was on 2.20 coming over the line which I knew meant I was well under that time as I'd started in the final wave.

My watch recorded a pace of 8.25 for the 0.1, in reality I know I kicked from further out than that and was happy to have akick left. Crossed the line and I was fine, took a few deep breaths and all was good.

I was delighted , I'd done it.

I picked up my goodie bag and my first ever medal for running, it only took me 52 years to get it, I though of my older brother who was a good runner when we were young, he won loads of medals, he has a leinster chamionship medal and community games medals, I ran too but not at his level and I never won a medal, I often asked him for one of his on the way home from events after all he had lots of them, but he was having none of that. funny I know but I was about 10 at the time. Now I have my own medal, ok its only for finishing but it's mine, I earned it.

I looked around for polka dot balloons and the other novices but couldnt see them so I got the bag to get out of the wet gear head off.

The knee was a little sore last night , I was at a 21st so the dancing didn't help , its not a lot better today tbh so I will ice it and probably rest today . Im pretty sure its nothing serious but I will look after it, The hamstrings and quads are a little sore too today.

My brother conacted me on face book to congratulate me on the run yesterday with a joke about me have a bit to go to match his haul and I told him I had though of him and his medals during the run his reply was "I was only a young fella then Tom nothing like you achieved today at your tender young age well done again" which while nor really true means a lot to me coming from the runner in the family.

lessons leared today

Breakfast sorted
Bring Clothes for all conditions including some to throw away if needed. The tights were overkill for the day as the forecast was worse than reality, better to err on the side of caution though.
Warm up , Leave enough time to get this in.
Pacers are great but I need to concentrate so they dont get away from me .
Feuling Gels are ok again (obviously sicjk last time) and the lucozade sports worked for me.
Water I don't need to carry water with me theres enough on course
The game of chasing down other runners , or falling in behind someone who passes is fun and can help mentally.
The demons from my last outing banished.

My brother conacted me on face book to congratulate me on the run and first medal yesterday with a joke about me have a bit to go to match his haul and I told him I had though of him and his medals during the run his reply was "I was only a young fella then Tom nothing like you achieved today at your tender young age well done again" which while nor really true means a lot to me coming from the runner in the family.




I could go on but I guess I've written enough now I think, Boards May have to hire extra server space if I make it on M day.:D

The Muppet

Murph_D wrote: »

https://fbcdn-sphotos-g-a.akamaihd.net/hphotos-ak-xpf1/v/t1.0-9/14484750_10154543670023185_6407900133333682987_n.jpg?oh=122afc8cd858bc366455ae160be664ab&oe=586160DB&__gda__=1480036260_264b963af33dc683de229b19dd59da6f

An Imposter , not me.

Firedance

That's brilliant Tom, really delighted you had a good race and that will give you the confidence you need for the big day now

The Muppet

Singer wrote: »

Great work T. Good confidence booster going into the final few weeks!

Firedance wrote: »

That's brilliant Tom, really delighted you had a good race and that will give you the confidence you need for the big day now

Thank's , Yeah can't wait for the main event now.

Younganne

Well done, great report and great pacing.

Murph_D

The Muppet wrote: »

An Imposter , not me.

Ha - sorry about that. He does look like you though, and wearing similar top. No tights though, so when I read your report i was waiting for the bit where you decided it was too warm and got rid of them!

The Muppet

Murph_D wrote: »

The Muppet wrote: »

An Imposter , not me.

Ha - sorry about that. He does look like you though, and wearing similar top. No tights though, so when I read your report i was waiting for the bit where you decided it was too warm and got rid of them!

Yeah he does God love him . Even my missus though he looked like me.

I would have ditched the tights pre race If I could but I'd have risked being arrested. I used to run in them all the time but I noticed the difference yesterday . Will ditch them for the main event unless it's a very cold day .

Murph_D

Tights have their place but I can't imagine racing in them in any weather tbh. But whatever you're used to. If you think you might ditch them, maybe start acclimatising to running without them over next five weeks ? Well done again.

Kennyg71

Nice going T, good solid race should really bring back the confidence onwards
to great debut in DCM.

The Muppet

Thanks everyone.

Attempted a 2 mile recovery run this afternoon , my knee started paining after half a mile so I went home , got a mile in though. It was fine before i went out Think I'll need to rest it for a few days.:(

tony1980

Take it easy for a couple of days Tom, all my troubles started a few days after the Tullamore half. I was on top of the world and ran too fast in my runs that week after the half, I expect it contributed to my issues so take it nice and easy. Congrats on the Half, great report!!

jake1970

Great race T well done!

Wubble Wubble

The Muppet wrote: »

I could go on but I guess I've written enough now I think, Boards May have to hire extra server space if I make it on M day.:D

Not at all T. Great to banish the demons from FD 10!

tailgunner

Well done, nice confidence boost before the big day!

annapr

Good to capture those learnings in the report T, you will find them really valuable later. You're shaping up well for the main event! Mind the knee.

The Muppet

Wubble Wubble wrote: »

Not at all T. Great to banish the demons from FD 10!

Thanks, That was the best part for me and I even banished some 40+ year old ones that I diidnt even know I was carrying until yesterday.

tailgunner wrote: »

Well done, nice confidence boost before the big day!

It was for sure, Congratulations on your own achievement today, I am delighted all went really well for you.

annapr wrote: »

Good to capture those learnings in the report T, you will find them really valuable later. You're shaping up well for the main event! Mind the knee.

Thanks A, I'm hoping The knee will be fine with a day or two rest, I had similar last year and got through it. It's all part of the sport isn't it.

Maximus Alexander

Really glad to hear you beat your demons from the 10 miler. Good running, well done.

The Muppet

Maximus Alexander wrote: »

Really glad to hear you beat your demons from the 10 miler. Good running, well done.

Thanks max, you had a great run , loved your guardian angel story. Graham , it really captured the sport part of what we do for a hobby.

diego_b

Well done there, fine report and I particularly like the lessons you learned..all very valid for DCM day!

Maximus Alexander

The Muppet wrote: »

Thanks max, you had a great run , loved your guardian angel story. Graham , it really captured the sport part of what we do for a hobby.

Ah he was some character. He said he'd be in the 4 hour group at DCM so we may yet cross paths again. But yeah that race as a whole did a lot for my love of the sport.

The Muppet

tony1980 wrote: »

Take it easy for a couple of days Tom, all my troubles started a few days after the Tullamore half. I was on top of the world and ran too fast in my runs that week after the half, I expect it contributed to my issues so take it nice and easy. Congrats on the Half, great report!!

Thanks Tony

I have no pain today but I will take that advice on board and take it easy.

How's your recovery going?

Ososlo

The Muppet wrote: »

I picked up my goodie bag and my first ever medal for running, it only took me 52 years to get it, I though of my older brother who was a good runner when we were young, he won loads of medals, he has a leinster chamionship medal and community games medals, I ran too but not at his level and I never won a medal, I often asked him for one of his on the way home from events after all he had lots of them, but he was having none of that. funny I know but I was about 10 at the time. Now I have my own medal, ok its only for finishing but it's mine, I earned it.

My brother conacted me on face book to congratulate me on the run and first medal yesterday with a joke about me have a bit to go to match his haul and I told him I had though of him and his medals during the run his reply was "I was only a young fella then Tom nothing like you achieved today at your tender young age well done again" which while nor really true means a lot to me coming from the runner in the family.

And delighted you should be. I was never in any doubt you'd do well. FD was not a reflection of where you were at all in training - we could all see that. This confidence booster has come at the perfect time for you. Really well done. On the knee, try not to worry, and I'd echo what others have said - just take a few days off to let it settle. Careful with the stretching or rolling and just be gentle with yourself for a few days to let everything rest. You can easily afford to take a few days off.

I love the above quoted bits from your post!

The Muppet

Ososlo wrote: »

And delighted you should be. I was never in any doubt you'd do well. FD was not a reflection of where you were at all in training - we could all see that. This confidence booster has come at the perfect time for you. Really well done. On the knee, try not to worry, and I'd echo what others have said - just take a few days off to let it settle. Careful with the stretching or rolling and just be gentle with yourself for a few days to let everything rest. You can easily afford to take a few days off.

I love the above quoted bits from your post!

Thank A , FD really knocked me, it was the first race I had problems in but the bad experience stood to me and I learned form it, I couldn't wait to run Saturday to try banish those demons. Will mind the knee , its not sore today. TBH other events during the race puts the whole knee thing into perspective, it'll be grand in a day or so and I'll run again then.

Thanks as always for your encouragement.

Re the quoted bit I didn't even know I was carrying that. Crazy the effect this running lark has on us.

The Muppet

I had a good Session with the Massage stick yesterday evening/

The Knee is pain free today but I didn't run on it . I went for a nice walk instead. Knee was fine but hamstrings are sore enough still. I've just had a foam rolling Ouch.

I'll see how things are tomorrow , I might try a few very easy miles.

The Muppet

I got 4 miles in today very easy . I ran a loop around home in case I need to bail but all was good. I have a sore throat since yesterday evening , i believe its quite common after a long race but I will take plenty of Vitamin C and keep an eye on it. It's neck up so It's not going to interfere with the running plan.:D

My heart rate was a little higher than I'd expect for the effort today, perhaps it's the sore throat or I just haven't recovered fully since Saturday.

4.07 miles @ 132 bpm 11.54 pace.

Firedance

Gargle with warm salt water for the throat, I swear by it, GP said it's much more effective than TCP. Certainly worked a charm for me in the last few days...:)

The Muppet

Will do Thanks . Theres a lot of it about atm missus has it now so it's obviously just a bug. Nice of her to get it to confirm that for me ,

tony1980

The Muppet wrote: »

Thanks Tony

I have no pain today but I will take that advice on board and take it easy.

How's your recovery going?

That's great TM, a couple of easy days will do you the world of good.

My knee seems to be completely back to normal now, but I have only managed about 4 runs in almost 3 weeks now so the habit of getting out most days that had become completely part of my normal routine and was second nature to me has seemed to have gone now. I have lost all motivation to get back out unfortunately, the injury came at a crucial time where a few nice lsr's were due and are now missed so I am worried I have missed my chance.
Not sure what to do now, think I will try get myself out for this weeks planned runs and see how I feel at the end of the week.

Enough about me though, this is your log and I am delighted to see you are doing so well!