"It's what you do next that counts"
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November 14th to 20th - Ran every day for a total of 54 miles.
The main takeaways:
1. Checked out Dodder valley parkrun, the course was modified due to works. Really nice atmosphere.
2. Long run was cut short, so actually haven't run longer than 10 miles since Dublin, not sure if I'm concerned.
3. Two more runs at 160 HR. The first one was run after a little bit of stress and a very poor night's sleep.
The second one was amazing but I've learnt not to get too carried away with these one in a million runs.
I've documented four of the 160HR runs as they were all done on the same route and format. 1 mile warm up, 5 miles at 160HR on an undulating course, 1 mile cool down. Looking forward to seeing what Wednesday's effort holds.
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November 21st to 27th
Just shy of 50 miles for the week, all of which was pretty low intensity.
The long run was a 12 miler up to Bohernabreena reservoir, heart rate nice and low, about 70% of max for an average mile pace of 8'48.
Heading to Valencia this weekend to give the marathon another whirl. Feeling refreshed but not sharp if that makes sense.
A lack of long runs and MP sessions. The 160 HR runs were working a treat but work runs have limited my opportunies for these over last couple of weeks.
Hoping to surprise myself.
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Valencia Marathon
Flew out first thing Saturday morning and headed straight to the expo, very picturesque city with a nice vibe. Walked 2.5k back to the hotel, lots of twists and turns. Decided I'd need to bring my phone for Google maps on race day.
No shakeout run on the Saturday, felt I'd benefit from a rest day as there was no taper.
Half decent sleep, woke at 4am to take some Maurten 320 for breakfast.
Shoe choice Adidas adizero pro 2.
Fueling 5 maurten gels every 35 minutes, 1x250ml tailwind for last couple of miles and 1 salt tablet at about 18 miles.
My pen was an 8:25am start but it was caged up, so I went with the next one at 8:35am.
This may have been a blessing as the 8:25 was for sub 3:16.
My plan was not time based, a sub 3:20 would be a bonus but I was determined to keep the heart rate low and a very close eye on the power numbers from Stryd.
Down 200ml of tailwind.
0 to 5k - 23'39 Nothing really happened, found my groove quickly enough. I was surprised at how packed the field remained.
5 to 10k - 23'42 Feeling very comfortable and delighted to see the heart rate remain low. I actually questioned whether I should be picking it up, too soon I answered.
10 to 15k - 23'45 The sun came out at mile 7, instantly I felt its heat on the back of my head, I hoped it wouldn't hang around, it didn't, just made the odd appearance. Saw Gidey somewhere in here on the opposite side of the road, she looked amazing and I gave her som claps and shouts. When I looked at my watch, I could see I was getting excited, tried to settle back down.
15 to 20k - 23'24 It was here that I worked out I was on 3:19 pace. I still felt unbelievably strong, more like a long run with friends than a race. Had to stop twice at mile 11 to loosen my left shoe lace. I hadn't run further than 12 miles in these shoes.
Halfway - 1:39:36
20 to 25k - 23'31 It was at mile 14 that my Heart rate jumped a couple of beats above 160, the zone I had targeted over last few weeks. In Amsterdam I reached that zone at mile 5 or 6.
25 to 30k - 23'39 Had to keep telling myself "not yet" and "don't fcuk this up". I was now getting excited about potentially running a negative split.
30 to 35k - 23'42 Delighted to pass the 20 mile mark and have no inclination to stop. I'm also passing quite a few.
35 to 40k - 23'14 Ok, now its time to pick it up, only slightly. The agonising imprint of cramp pain is stamped in my hamstrings from Seville and Amsterdam and it'll be the only thing that can potentially mess this up.
40 to 42.2k - 9:55 I've never raced with my phone before and with 600m to go I decide to video call my wife and daughters. Before the start I turned I'd turned off my mobile data as I didn't want constant notifications. In my attempt to make the call, I turned on mobile hotspot instead of data. I couldn't figure out why I couldn't make the call, tried numerous times.
In an attempt to put the phone back in my belt (about 250m to go) I dropped an earphone and as it turns out my hotel key card, I managed to collect the earphone and ended up holding the phone before having half a sprint.
3:18:31 and a 41 second negative split and a PB by 50 seconds
I know I cost myself messing around with the phone but I would have loved that call and kind of knew I had a small PB.
Finally made the call to my family at the finish line, glad I brought the phone as I was a little emotional.
Chuffed to bits with this run as I really hadn't a clue how Valencia would go.
Thanks for reading and the nice comments.
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