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Berlin Q or Bust: Road to sub 2:45
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So the race itself.....The only prep I did for race itself was to have a glance at some previous years threads on the event. Having been a regular visitor to the Gaelic Grounds over the years I was familiar with the couple of drags towards the end, and tbh I wasn't too bothered. If I over procrastinated about Rotterdam, then I definitely did the opposite here.
After a trip to the physio and chatting with Sean we had put my Rotterdam crampfest down to poor hydration; both pre race and in the race itself. As an extra precaution and to err on the side of safety I resurrected the Brooks ST5 racers to give me a little more support. I didn't think it was the Adizero Adios that contributed to previous issues but I couldn't be sure..... So I wore the ST5's for both of the sessions I completed in the weeks leading up to Limerick.
My training partner signed up for Limerick once I told him I was doing it. An absolute hero of a friend......said he'd help me as much as he could (he ultimately ran a 3:06, his sub 3 exploits in Rotterdam still very fresh in his system no doubt). The third amigo in our Rotterdam group also signed up as he presumably didn't want to feel left out, but also felt he could improve on his 3:55 that featured a 2:10 second half. So we set off down to Limerick with no idea of what to expect......
I had made sure that my water, electrolyte and carbohydrate intake was spot on leading up to the day itself.
Race Day:
Left Newbridge about 6:30. Porridge, Brown bread and a banana for breakfast and brought some High 5 Energy source and a bottle of water to sip during the journey. Got to city centre about 8, parked in Sarsfields barracks which was handy. Down to the square, still feeling like the whole situation was a bit surreal. The weeks and months spent thinking about Rotterdam was a stark contrast to this!
I'd no big race plan. We said that we'd aim to negative split, take it out slow and then dial it up. If the sub 3 pace group was moving steadily then we would jump in. If it wasn't we were prepared to run by ourselves.
Km 1-5 (4:23,4:21,4:17,4:05,4:22): 21:28
Pretty sedate start to proceedings. Stayed about 10m behind the sub 3 pace group for most of it. Pace was very easy and this suited my plan. Had broke a high 5 zero tablet in half and brought it with me, So I popped it into the first bottle of water at 5k.
Km 6-10 (4:20,4:19,4:12,4:18,4:15): 21:24: 10k 42:52
My partner went for a whizz just as we went onto the stretch along canal at about 6k. When he went I pushed on a small bit and took up residence in the 3hr pace group. There was about 16 runners in it at this point. I just sat at the back and got pulled along. The guys at the front seemed to be happy to run along side the pacer so I didn't feel guilty for taking a free ride. Got to 7k and I figured the pacer was about 25 seconds down on sub 3 pace but I really wasn't too pushed. I figured he'd make it up later and when he did I was going to make it up too. I'd no splits written down or pace bands. I knew most of them anyway but it was a good indicattor of how relaxed I was.
Km 11-15 (4:10,4:15,4:15,4:16,4:17): 21:13
Partner didn't return to me until about 12k, just before we left the industrial estate and headed into UL. At which point he lasted about 2k and then had to whizz again! That was the last we would run together. Still at the back of the pace group, still coasting along really. Didn't like running over the Living Bridge in UL, nor running across the quad? area in front of the library. Nice area but not built for marathons
Km 16-20 (4:15,4:11,4:14,4:13,4:13): 21:06: 20k 1:25:11
Nothing of note here. Still at back of the pace group. The leading lady was in it so we (she) were getting plenty of cheers. Sun belting down but feeling very relaxed and in control. Wasn't getting ahead of myself here. The plan was simply to stay with the pacer. If I was still there after 20miles then I could begin to think about sub 3.
Km 21-25 (4:14,4:11,4:00,4:05,4:15): 20:45
Went through halfway at 1:30:05 But I wasn't worried about this as I knew the pace had upped after the initial slow start. Once we hit traffic from the half and the relay
pacer hit the turbo boosters! Granted it was downhill, but 4:00 and 4:05 Km's put the proverbial cat amongst the pigeons and by the time things levelled out there was maybe 8 left in the pace group. I'm still feeling good but am no longer sitting at the back of the group now. Right up beside the pacer now.
Km 26-30 (4:09,4:09,4:12,4:13,4:10): 20:53: 30k 2:06:49
I'm now coming to terms with the fact that I'm in the middle of a marathon in Limerick and a sub 3 is firmly on the cards!! I'm really bouncing along now. The group has whittled considerably and there's maybe 6 of us left now. I'm telling myself that in less than an hour I'll be done so let's leave it all out on the line.
Km 31-35 (4:10,4:20,4:11,4:13,4:18): 21:12
So now I was in the mix. All I wanted from this race was for my body to hold up and to be presented with the chance to bring it home. We're back into city now and there's only me, the lead lady and a couple of others left with the pacer. About 32k, my left foot had developed an absolutely horrendous blister just on the inside of the ball of my foot. It has now split, along with one on my toe and my left shoe now has a red tint to it
it's uncomfortable, I'm not going to lie. But there's not chance that a blister is going to derail things.
Km 36-40 (4:22,4:22,4:29,4:22,4:18): 21:53: 40k 2:49:54
I figured that I had about 50+ seconds in the bank at this stage bit I knew that the finish had a sting in the tail. The lead lady dropped about 37k and it was just me left with the pacer now. He left me about 39k on the approach to the Gaelic Grounds and put about 15 secs on me. I was tiring now and doubts were beginning to creep in. Sure a 3:01 or 3:02 would still be a good result etc. Passed my partner on the opposite side of the road as I left the Gaelic Grounds. His shout of encouragement really spurred me on here.
41k to finish (4:29,4:13,0:52)
In no man's land now. I'm tired and digging deep, but I know that it's there for the taking. There's no way I'm going to let this slip. The legs are aching, my foot is throbbing and in bad shape but Its all manageable. All my training has brought me to this spot and it's time to seal the deal. I summon whatever reserves I have and pull out the last km (4:13). My fastest km since #33 and badly needed at that. 200m out and I know I have it. I've been closing steadily on the pacer for the last km and he's in my sights now, about 20m ahead. Cross the line and I'm pumped. A million different emotions pulse through me at the same time. Sit down, collect my thoughts, wait for my training partner to come in. Once we meet it's pretty emotional. We've both been in each other's position over the last month. Turns out I've ran the exact same time that he ran in Rotterdam, we have a good chuckle at that!
Finishing Time: 2:59:45 (25 second negative split )
So 2 and a half years after I ran my first Marathon at DCM 2015 I've ran a sub 3. It seems like I've been running for longer though. It's given me a lot, helped me through a couple of tough spots and given me so much. Onwards and upwards, looking forward to the next challenge 1 -
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Many congrats, that was some going. Turning around in 6 weeks is no easy task. Fair play to TbL too for saying the right things. Where did the rollover schedule come from?
Delighted for you.
Cheers just came from my mate who'd give me my training programmes. Emphasis was just on maintainance, he'd give me one or two key runs each week and I'd fill in the blanks with easy miles or rest. I suppose the 30k and the 5 x Mile session were the two key runs and I definitely focused on them. It was tough mentally to keep motivated at times but I got there 0 -
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AuldManKing wrote: »Many congrats - super result!
Went back over your log - some impressive sessions on Braveheart hill and that HM TT.....Mental!!.
I'd say you know a friend of mine (Mel H) who runs with my club but lives out there and runs the Curragh a lot.
I'd say theres a few more mins improvement there too with the right crowd around you (and no blister).
I probably do alright, the Curragh is a very very large small place you'd recognise most of the people who'd train on it. What club are you? Yeah definitely looking forward to the next challenge already...... 0 -
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AuldManKing wrote: »Nice shoutout on MT this week.
Sure you only break 3 hours for the first time once! Also, I figured it was probably my only ever chance of getting on the podium as usually I'm running bigger marathons 0 -
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Took 8 days off. No running. Trip to chiropodist to sort a couple of feet issues. A few trips to various take aways in Newbridge. Good few bottles of beer. And now I'm back
Tue: 5Mile Easy: 40:02 @4:58/km
Wed: 13k V Easy: 1:12:33 @5:35/km
My training partner is running the Portumna 100k in June so I joined him for a few slow miles on the plains today. Great to catch up and reflect on the previous 6 weeks that saw us both break the sub 3 mark
Gonna have a rattle at the Irish Runner 5Mile in June and the Night of the PBs in July. Gonna run DCM, not sure of target but I definitely don't plan on running any slower than I did in Limerick gonna see if my time from Limerick is good enough for a GFA entry to London. Not overly confident but we'll see how it pans out. Mojo levels are high, looking forward to a good summer of running. 0 -
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I've just been getting out for some runs and running them how I feel. It's been nice just running and not having any particular targets for the runs.....but I'm definitely ready to put a bit of structure back in. Gonna do a mini 4 week block of some faster stuff and then have a rattle at the Irish Runner 5 Mile on the 24th. That suits me as I'm off to the Killers in the RDS on the Tue after and a stag in Edinburgh that weekend (and Kildare could be in a Leinster final the day of the 5 Miler ) so running will take a bit of a hit that week.
Thu: 10.3k: 52.02 @5:04/km
Sat: Buggy 8.5k: 42:07 Got an Out n About running buggy so took my new partner out for a debut run. She loved it, so hopefully the buggy will let her daddy crank up the mileage this summer
Sun: Buggy AM 10k: 47.11 @4:43/km These fecking buggies can move when they want to! Didn't look at the watch at all during this run, never realised we were moving that quickly
PM 11k: 1:00:27 @5:28/km Training partner who's running the Portumna 100k next month was heading out again so I joined him for a few more. Was full of the free Red Bull I'd drank up at the Flugtag so had to reign it in!
Tue: 10k: 47:11 @4:44/km
Wed: 13k: 1:11:18 @5:29/km
Fri: 21.1k: 1:40:43 @4:46/km
Hmming and hawing about going for a run, went from not going at 6pm to doing a long run at 7pm 0 -
I'm a small bit confused. Were you pushing the buggy? Sounds like it in at least one run but then I'm reading that your partner was pushing the buggy and you were running alongside??? In a big logical jump I'm guessing you have a baby or toddler
Congratulations all round.0 -
I'm a small bit confused. Were you pushing the buggy? Sounds like it in at least one run but then I'm reading that your partner was pushing the buggy and you were running alongside??? In a big logical jump I'm guessing you have a baby or toddler
Congratulations all round.
Fixed my new partner is little Erin Healy......running partner still the same guy 0 -
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Sat: 5.3k Easy: 27:06 @5:04/km
Down in Tramore at a communion so got in a little trot on the beach.
Tue: 15k Easy: 1:17:21 @5:09/I'm
Well at least Kildare won't be messing with my running plans thus summer....had a good few pints after the game so didn't get out Monday
Wed AM: 7.4k: 37:01 @5:00/km
PM: 7k: 35:11 @5:01/km
In and out of work.
Fri: Buggy 11.3k: 55:07 @4:51/km
Out early for this one, sweated buckets. I suppose the buggy does add a bit of an extra dimension to a run.
Sat: Session 8x1k off 90secs.
Instructions were to just loosen the legs a bit, see how they felt, no faster than 10k pace, let it out a little towards the end if I was feeling good but just get things moving again. So basically safety first! Brought the eldest fella to a 7th birthday party so had 2 hours and an industrial estate to myself found a nice loop that was almost inch perfect for the km + recovery meters. 2 clockwise, 2 anti clockwise, 2 clockwise and 2 anti clockwise, the clockwise loops being the trickier.
First 2 >> 3:59, 3:55
>> 3:48, 3:41
>> 3:57, 3:55
>> 3:39, 3:22
Wore my new Adidas Takumi Ren that
I picked up around Christmas. Lightest shoe I've ran in but very comfortable. Don't think I'd stray over 10k in them though.....
Session felt great. Pace wasn't an issue, had to reign it in on a few of the reps. Let her out on the last one, felt good to be motoring again. Have 3 weeks until the Irish Runner 5 Mile, gonna do a 5k the weekend before, that Arthur's Way 5k near the Lyons estate probably, the evening start suits me that day. Will see how the sessions go and pick a couple of targets. PB's in 5k & 5mile are fairly soft.....0 -
Have bit the Strava bullet and signed up.....used some site tapiirik or something and most of my runs seem to have crossed over...anyway was looking to follow a few of the people on here but not sure of many peoples real names is there a boards club or something? anyway here's my own profile 0
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Mon: Rest
Tue: 12k V Easy: 1:01:53 @5:10/km
Wed: 14k Easy: 1:07:16 @4:48/km
Down in Avon Ri on a tour, so had a great run along the greenway up to Russborough House and back
Thu: 10k Steady: 42:07 @4:13/km
Had a small window for a run so after missing Monday due to a hangover and not being able to do a session Wed, I just went for a steady 10k. Feeling decent by the end but hadn't a great deal to eat that day beforehand so all in all not the best run but got a decent shift in.
Fri: 10.6k Easy: 51:39 @4:53/km
Loop of the plains. Training partner running the 100k race in Portumna so I gave him the Fenix 3. Ended up pulling up at 50k, a couple of injuries flared up. He really is a different kind of gravy though anyway got a Forerunner 610 which I really just don't have the wherewithal to figure out for the couple of days I have it!
Sat: Session: 4x1min @faster than 5k pace, 6 mins @5k pace, 4x1min @faster than 5k pace. 4k w/u & 4k c/d.
Took this from the Marathon Talk podcast the other week. The emphasis seemed to be on the last 4x1min and holding a decent pace. Picked 18min pace for the 6 mins. I plan on going a good bit lower so maybe I should have aimed a bit higher here, but I've been told to take it easy enough with my first couple of speed sessions back. Anyway session went great, 6min section was vwry manageable and I finished pretty strong. Looking forward to my 5k debut next Sat
1st set 4 x 1min: 3:19, 3:12, 3:11, 3:14
6mins @3:34
2nd set 4 x 1min: 3:11, 3:09, 3:04, 2;59
Sun: 90min Easy. c19k0 -
Mon: 14k Easy: 1:07:21 @4:49/km
Re-upped my Lidl socks supply during this run €3 a pop you can't go wrong really.
Tue: AM: 7.6k: 36:57 @4:52/km
PM: 8k: 38:27 @4:48/km
In and out of the Curragh.
Wed: Session: 4x200m, 2x400m, 1x800m, 2x400m, 4x200m off 60secs jog recovery
Holy moly.....this was a rough enough one. The soothing words of advice I had been given were 'It's a tough one, you should be hanging on by the end'. First session like this that I'd done on my own for a while didn't make it any easier. But i have 2 races coming up over the next week so I wanted to have a good one.
Splits were:
40, 38, 35, 35
76, 74
2:31
74, 72,
36, 35, 35, 35
More or less hit the splits that I was given (35, 73, 2:35) but found it tough going. Wind didn't help but now it's done I'm happy to have it in the bag.
Not sure what approach to take with the 5k on Sat. Not sure of the course or the field, I'd prefer to do the Castleknock 5k Sat morning but that's not an option so I'm doing the Arthurs Way 5k in Ardclough. I figure I can run under 18mins relatively straightforward, but by how much is the question? I don't mind going out hard and crashing, the 5 Miler the following weekend is my priority, but I'd like to post a nice time. So aim to get in safely under the 18mins or have a good rattle at it and see what happens. I have of course never actually ran a 5k race before.......0 -
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Thu: AM Commute: 7.5k: 37:44 @5:02/km
Into a pretty horrible wind
PM Commute: 8k: 38:48 @4:48/km
Nice wind on the back
Fri: 8k w/pooch no watch. c45mins
Sat: Arthur's Way 5k: 18:51@3:42/km
Well........
Pre Race statements of running under 18mins 'relatively straightforward' look a little cringworthy after that showing. Wasn't feeling it at any stage if the day. Sleep has been ropey lately but that's really nothing new for me. Felt crap the whole day, considered pulling out but I wanted the legs to get a blowout before the 5 Miler next Sunday. Plus I just figured I'd feel alright once the race came around.....
Race:
Lap of the GAA pitch to start, settled in about 15th I'd say coming out the gate. First km 3:40, moving along the canal now, picked off a couple of runners and myself and another chap were sort of working together. 2nd km 3:31km. Feeling decent at this point and kept the pace honest but was beginning to slow a little in the 3rd, another 3:40km. At this point we left the canal and into the Lyons estate, well the long driveway into the Lyons estate. (Oversold a little in the race description ).
Energy levels very low here, was sort of on my own, gaining a little on the guys in front but not a while lot happening. I'd describe effort levels here as being like a hard tempo. I just couldn't muster anything. Mental, physical I don't know the reason. Got in around 18:50. Talking to guys who'd finished in front the course was about 150/200m long but that wasn't a big issue. 18:30 would have been just as disappointing.
So there you go, first 5k was a bit of a wash out. Hopefully it will wake up the legs for next week. I WILL leave it all out there for the 5 Miler which is a target race. My mate who gives me my training programmes wasn't overly keen on me running the 5k, so maybe I should have just listened to him like I usually do!
Sun: 16k: 1:19:22 @4:58/km
Licking wounds......meant to do 22/24k....just couldn't be arsed!0 -
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OOnegative wrote: »Can’t sugar coat $hite Dude, it’s still $hite!! Surprised to see your time yesterday evening, your much better than that.
I hope it didn't come across that I was trying to sugar coat anything! 0 -
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