Connemarathon 2017

ToriV

I cant locate a thread for this so here goes!

Doing the full this year - second marathon after Dublin last October. Its my local marathon where i grew up so very familiar with the route and the weather!!

Been adding hill repeats once a week to my plan and as many hills as I can find for my LSRs, but its a bit hard as i now live in the very flat midlands!

Anyone else in?

Wubble Wubble

Not this time I'm afraid. I did the half last year and loved it, so the full is high up on the list. But for 2017 it's a no go, as it's right in the middle of my exams. Good luck with the training

ToriV

thanks Wubble.

Damn - hate that when life gets in the way of running.

Any advice greatly appreciated and best of luck with the exams.

Eric the Eagle

I have signed up for the Full. It will be my third marathon but first in over 6 years!!

Only getting back into a bit of running so thought it would be a nice one to enjoy.

ToriV

Eric the Eagle wrote: »

I have signed up for the Full. It will be my third marathon but first in over 6 years!!

Only getting back into a bit of running so thought it would be a nice one to enjoy.

that my plan too. It can be so unpredictable so pinning hopes in PBs not be my best bet id say. Still, looking forward to the challenge and a different kind of marathon.

What sort of training are you following if you dont mind me askin!

Eric the Eagle

Ye, not thinking of a PB either. Not the place for it so I hear!

I am following the Hal Higdon Intermediate 1 Marathon plan, it is an 18 week plan. I am on week 4 now and am more or less on par with it!

There are a few hills around my way so can incorporate them into my runs.

opus

Facing my fears and attempting the ultra again this year, the weather almost broke me last April so here's hoping for a warmer/drier/less windy day, I'll take any of them

echancrure

Signed up for the full (will be my 4th connemarathon).

Love the unpredictability of it.

ToriV

Eric the Eagle wrote: »

Ye, not thinking of a PB either. Not the place for it so I hear!

I am following the Hal Higdon Intermediate 1 Marathon plan, it is an 18 week plan. I am on week 4 now and am more or less on par with it!

There are a few hills around my way so can incorporate them into my runs.

Me too. Used the novice 2 for dcm last year and worked well. Like the pace running in this one.

ToriV

echancrure wrote: »

Signed up for the full (will be my 4th connemarathon).

Love the unpredictability of it.

Wow ...4th time. You must have been through all kinds of weather at each one. I was talking to someone who did the comrades ultra and he said connemara one year was harder!

Any tips for a first timer?

echancrure

Yes it can be anything. Last year was the worse: nice start, then rain, cold and wind (look at the number of DNFs with people going into hypothermia). My biggest mistake last year was not having waterproof gloves: the cold and driving rain froze my fingers, hands and arms up to my elbows after only 10 miles...

So you should watch the weather close to the time and dress appropriately (it can be scorcher too...).

The waiting around at the start is tiring: stay in the bus for as long as possible. There is a nice atmosphere with plenty for international runners: French, English, German...

Normally (weather permitting) the descent into Lennane just before the half way point, is where you can recover from the first half and get mentally prepared for the first climb of the day.

After that, at mile 20, you have 2 miles flat, 2 miles climb and 2 miles down and you're home!

Eric the Eagle

ToriV wrote: »

Me too. Used the novice 2 for dcm last year and worked well. Like the pace running in this one.

It is a very easy plan to follow alright.

Best of luck with the training!

event

I'm doing it myself.
Have done 4 marathons (limerick & 3 DCMs) so we'll see how it goes.

Only really started training last week, so will only get 16 weeks of training, bit worried it won't be enough as didn't run last year really.

PB is from DCM 2015, 3:43 but I'll try enjoy this one so anything under 4:30 be OK I think.

Down South

+1 for the full. My first marathon. Just praying for injury free training and even "reasonable" weather on the day.

The hanging around at the start and general logistics look a bit of a pain. Any tips welcome

belcarra

opus wrote: »

Facing my fears and attempting the ultra again this year, the weather almost broke me last April so here's hoping for a warmer/drier/less windy day, I'll take any of them

I'll be there too. What kind of pace are you planning? Prob too fast for me I assume as I'm planning it to be a training run for Belfast 24hr.
You in for that too Opus?
Comrades again this year??

nhunter100

ToriV wrote:

Doing the full this year - second marathon after Dublin last October. Its my local marathon where i grew up so very familiar with the route and the weather!!

Conn was my first in 2014. A beautiful run. You need to get in some hill running but not a crazy amount. This year I will be a Pacer. Really only two hills in Conn Lenane and the long drag which is known as the 'Hell of the West '. I've also ran the Ultra in Conn great event.

Hills30

I'm in this year. I only just signed up as I wanted a new challenge. its my first Marathon and only 14 weeks to get prepped for it. I have done numerous half though so I am hoping 14 weeks will be just about enough. :O

Eric the Eagle

nhunter100 wrote: »

Conn was my first in 2014. A beautiful run. You need to get in some hill running but not a crazy amount. This year I will be a Pacer. Really only two hills in Conn Lenane and the long drag which is known as the 'Hell of the West '. I've also ran the Ultra in Conn great event.

Do you mind me asking what time you will be pacing for?

nhunter100

Eric the Eagle wrote:

Do you mind me asking what time you will be pacing for?

Time not confirmed yet but I assume either 3.45 or 4.00.

Eric the Eagle

nhunter100 wrote: »

Time not confirmed yet but I assume either 3.45 or 4.00.

I'll be hoping for around that! See you there!

ToriV

nhunter100 wrote: »

Conn was my first in 2014. A beautiful run. You need to get in some hill running but not a crazy amount. This year I will be a Pacer. Really only two hills in Conn Lenane and the long drag which is known as the 'Hell of the West '. I've also ran the Ultra in Conn great event.

Thanks for that advice. I think pacers do a fantastic job - learned so much about the ebb and flow of a race just watching them. Hoping for around that myself, so hope to see you!

nhunter100

ToriV wrote:

Thanks for that advice. I think pacers do a fantastic job - learned so much about the ebb and flow of a race just watching them. Hoping for around that myself, so hope to see you!

Good luck with the training.

ToriV

nhunter100 wrote: »

Good luck with the training.

Thanks a million.

Quick query for all you guys at this a while.... I was originally planning to run 5 days a week and hoping to come in around 4 hours. Ran DCM in 4.08 and was VERY conservative. I could have kept going for another few miles, so I def had far more in the tank.

My OH has something come up where its now impossible for me to do my recovery run after my LSR - it ranges from 3 to 5 miles over the course of the plan. Should I just leave it and maybe try some cross training - some easy cycling on stationary bike? Or try to fit it in somewhere.

thanks in advance.

nhunter100

ToriV wrote:

Quick query for all you guys at this a while.... I was originally planning to run 5 days a week and hoping to come in around 4 hours. Ran DCM in 4.08 and was VERY conservative. I could have kept going for another few miles, so I def had far more in the tank.

What time are you hoping for and what plan are you using? As for cross training, always a good idea to mix it up.

ToriV

nhunter100 wrote: »

What time are you hoping for and what plan are you using? As for cross training, always a good idea to mix it up.

I am hoping for just under 4 hours as I ran DCM in 4.08 but really took it easy.
I am using HH intermediate plan 1 - like the use of more PMP miles in it and am doing some speed sessions with my run club once a week.

I know more miles count when aiming for quicker times, so just wondering if it worth making the effort to do the recoveries.

I will find the time somewhere!

Thanks!

nhunter100

ToriV wrote:

I am hoping for just under 4 hours as I ran DCM in 4.08 but really took it easy. I am using HH intermediate plan 1 - like the use of more PMP miles in it and am doing some speed sessions with my run club once a week.

HH plans are good. Used one for my first marathon. Pick a time you hope to achieve 3.55/3.50 whatever. Go to runners world and download a pace band for the time you want. Try a few long runs at that pace and see how you feel. Speed sessions are a great help, don't forget the hill training. Lastly one of the cons of the Connemarathon is the lack of support but the scenery makes up for it. I know in big city marathons the crowds can help push you along. Anyway best of luck.

HurlyBurly

Signed up for the Ultra. First official one. More concerned about the weather than the hills based on last years reports!
Find the training plans on the Connemarathon site from John O'Reagan useful as a guide.
Looks like a lot of wet & windy weather forecast this week so will get out in it as much as possible and consider it good prep

ToriV

nhunter100 wrote: »

HH plans are good. Used one for my first marathon. Pick a time you hope to achieve 3.55/3.50 whatever. Go to runners world and download a pace band for the time you want. Try a few long runs at that pace and see how you feel. Speed sessions are a great help, don't forget the hill training. Lastly one of the cons of the Connemarathon is the lack of support but the scenery makes up for it. I know in big city marathons the crowds can help push you along. Anyway best of luck.

Thanks...will do. Appreciate it. Best of luck!

ToriV

HurlyBurly wrote: »

Signed up for the Ultra. First official one. More concerned about the weather than the hills based on last years reports!
Find the training plans on the Connemarathon site from John O'Reagan useful as a guide.
Looks like a lot of wet & windy weather forecast this week so will get out in it as much as possible and consider it good prep

Me too! Actually embracing the bad weather too. But I love running in the rain

Would love to do the ultra someday, but not enough training time at the moment. How's it been going? Lots of back to backs?

HurlyBurly

No major back to backs yet, just 10miles one day followed by a 20mile long the next. Will probably throw in maybe 2 big back to backs but I think I do better with very long long runs so will have a few 26-30milers in there hopefully

acurno

Hi folks just wondering what your strategy is for pace during the ultra?
1st ultra so my primary goal is to finish it without resorting to crawling any section.
But I'd like to do a sub 6 which would be a realistic time for me.
Have done plenty of marathons and I know the key for a good time is consistent pace, but running a 4hr marathon pace at approx 5.40km is uncomfortably slow for me. I was planning on running around a comfortable 3.45 marathon, and basically, well, hanging on as best I could for the sub 6. The last 3rd is an absolute unknown for me so I'm looking for advice on how to approach it.

Cheers

TFBubendorfer

A 3:45 marathon leading to a 6 hour 39 miler would be 1:52 for the first 2 halfs dropping down to 2:15 for the last one.

That's not a particularly excessive slowdown, and there will be plenty of runners with worse looking splits, but it's certainly not great either.

When I ran my personal worst in Connemara, a long time ago in 2008, I went through the marathon in 3:43 and finished in 5:50, at that was with a few nightmarish miles in the last third.

If your plan is to run under 6 hours then you're better off running the first 26 a bit slower. In a marathon every minute too fast in the first half costs you 2 in the second half. In an ultra it gets a lot worse!

acurno

TFBubendorfer wrote: »

A 3:45 marathon leading to a 6 hour 39 miler would be 1:52 for the first 2 halfs dropping down to 2:15 for the last one.

That's not a particularly excessive slowdown, and there will be plenty of runners with worse looking splits, but it's certainly not great either.

When I ran my personal worst in Connemara, a long time ago in 2008, I went through the marathon in 3:43 and finished in 5:50, at that was with a few nightmarish miles in the last third.

If your plan is to run under 6 hours then you're better off running the first 26 a bit slower. In a marathon every minute too fast in the first half costs you 2 in the second half. In an ultra it gets a lot worse!

Would still find it difficult to slow down any further as I find it uncomfortably slow but I take your point. 6hrs is just an arbitrary number really to me but it has a nice ring to it. I don't know however if this is too ambitious a target or whether it's not ambitious enough.
I suppose this is like anything else just a learning experience and I'll take the lessons learned to help me focus for future ultras.
Did you do the ultra the following year? What were the significant points you changed to improve your time?

TFBubendorfer

acurno wrote: »

Did you do the ultra the following year? What were the significant points you changed to improve your time?

I did the ultra in Connemara 5 times:

2007 5:40
2008 5:50
2010 5:15
2012 4:53
2014 4:49

No magic to it, just years of consistent training. Until 2012 I saw myself first and foremost as a marathon runner and ultra training was basically marathon training with extended long runs

Ferris B

acurno wrote: »

Hi folks just wondering what your strategy is for pace during the ultra?


Cheers

Also be prepared for the possibility of 4 seasons in one race.

I still vividly recall the gales and hailstones in 2014 which made the final climb at mile 36/37 a bit of an extra challenge. Never before had I the experience of being brought to a standstill by the force of the gusts. It was comical in a sadistic kind of way.

All part of the fun though.

bleedinlegit

acurno wrote: »

Hi folks just wondering what your strategy is for pace during the ultra?
1st ultra so my primary goal is to finish it without resorting to crawling any section.
But I'd like to do a sub 6 which would be a realistic time for me.
Have done plenty of marathons and I know the key for a good time is consistent pace, but running a 4hr marathon pace at approx 5.40km is uncomfortably slow for me. I was planning on running around a comfortable 3.45 marathon, and basically, well, hanging on as best I could for the sub 6. The last 3rd is an absolute unknown for me so I'm looking for advice on how to approach it.

Cheers

Don't be to keen to get to the start line. Take the last bus from Peacocks otherwise you could be freezing and wet before you even begin.
Even pace for the race. What feels "uncomfortably slow" at the beginning is likely to fee just uncomfortable at the end and if it doesn't you could push on and finish with a negative split.

HurlyBurly

Unfortunately can't make the Ultra now due to injury . So have an entry available if anyone wants one. The ultra is sold out. I think Thursday this week is the deadline for any transfers.

(Potentially also a 2 night (sat/sun) hotel booking in Galway if needed)

ToriV

nhunter100 wrote: »

Conn was my first in 2014. A beautiful run. You need to get in some hill running but not a crazy amount. This year I will be a Pacer. Really only two hills in Conn Lenane and the long drag which is known as the 'Hell of the West '. I've also ran the Ultra in Conn great event.

Is there 3.45 pacers this year? That would be great if there was, but only see 3.30, 4.00 and 4.30 on the website.

Getting close now - hope all is going well for you.

nhunter100

ToriV wrote:

Is there 3.45 pacers this year? That would be great if there was, but only see 3.30, 4.00 and 4.30 on the website.

I honestly don't know the answer to that, I was asked to Pace 4.30. You might want to drop the organisers a message on FB. The first half is relatively easy, so control your pace. The climb out of Leenane is the start of the tough part. There are a few hills. The hell of the West is a very long drag. However when you get to the top it's a steady downhill flattening out to the finish. Best of luck.
Have a pacing gig in Manchester first.

event

Hey guys. So is the bag drop covered or anything? I'm gonna hopefully put some spare clothes in it for after, but also gonna wear a cheap hoody & bottoms at start to just throw away. Have done this in Dublin, is it OK to do it here too?

Hills30

Hey guys. Does anyone know the setup for drinks stations, are they regular? Does anyone know if they supply gels at the stations?

Neady83

Hills30 wrote: »

Hey guys. Does anyone know the setup for drinks stations, are they regular? Does anyone know if they supply gels at the stations?

From the website here

Water (250ml bottles) and aid stations will be located at the following miles:

Half Marathon: 3, 6, 9, 11 (+Lucozade Sport).
Full Marathon: 3, 6, 9, 13 (+Lucozade Sport), 16, 19, 22, 24 (+Lucozade Sport).
Ultra Marathon: 5, 10, 13 (+Lucozade Sport), 16, 19, 22, 26 (+Lucozade Sport), 29, 32, 35, 37 (+Lucozade Sport).

There is no water available at the start.
Water will be provided in 500ml bottles at the finish area.

I don't think that there are gels at the aid stations.

Neady83

event wrote: »

Hey guys. So is the bag drop covered or anything? I'm gonna hopefully put some spare clothes in it for after, but also gonna wear a cheap hoody & bottoms at start to just throw away. Have done this in Dublin, is it OK to do it here too?

The bag drop isn't usually covered but the bag for the bag drop is usually waterproof so once it's sealed correctly, you're cloths will stay dry.

You will be able to put whatever warm cloths you're wearing into the bag for the bag drop 20 minutes before the race starts so maybe a bin bag to keep you warm for the 20 minutes?

ToriV

nhunter100 wrote: »

I honestly don't know the answer to that, I was asked to Pace 4.30. You might want to drop the organisers a message on FB. The first half is relatively easy, so control your pace. The climb out of Leenane is the start of the tough part. There are a few hills. The hell of the West is a very long drag. However when you get to the top it's a steady downhill flattening out to the finish. Best of luck.
Have a pacing gig in Manchester first.

Thanks will do! Best of luck in Manchester - have a few friends going over for it. Hear it is a flat, fast one, enjoy:D

Down South

Everyone enjoying their taper?

Race number arrived yesterday. Starting to feel very real!

Hills30

Down South wrote: »

Everyone enjoying their taper?

Race number arrived yesterday. Starting to feel very real!

One final long run, 32km to do tomorrow. But then I will very much enjoy tapering and having a Sunday morning over Easter!!

Race number arrived. It's happening!

Day like today would be great. Sun, but a nice breeze.

ToriV

Down South wrote: »

Everyone enjoying their taper?

Race number arrived yesterday. Starting to feel very real!

It snuck up fast didnt it! Looking forward to it, but hope to avoid that paranoia i got last time ..... about stairs and germs and the like! Feeling restless though. How about you?

ToriV

Starting to think about my pacing strategy. This is a hard one to call, as it would on paper seems that you should run the first half faster. But im leaning towards neg split, first half steady with a slight surge before halfway. Add extra time for the hill and then up the pace slightly afterwards. Allowing 2 mins for the hill that shall not be named, then boot down and hell for leather home.

Found reading old ultra posts great in getting my head around this. What way are ye thinking about approaching this

TFBubendorfer

ToriV wrote: »

Allowing 2 mins for the hill that shall not be named, then boot down and hell for leather home.

2 minutes for that hill is a bit optimistic. And the downhill on the other side is only half as long as the climb had been.

And don't forget the hill right after Leenaune. That will take a bit extra time as well.

I wouldn't worry too much about time in Connemara. It's not a PB course.

opus

ToriV wrote: »

Starting to think about my pacing strategy. This is a hard one to call, as it would on paper seems that you should run the first half faster. But im leaning towards neg split, first half steady with a slight surge before halfway. Add extra time for the hill and then up the pace slightly afterwards. Allowing 2 mins for the hill that shall not be named, then boot down and hell for leather home.

Found reading old ultra posts great in getting my head around this. What way are ye thinking about approaching this

My plan is to run the first 5k nice and easy & then speed up a tiny bit for the rest and if there's anything left in the tank use it going down the hill to the finish. Actually practised this at the Listowel marathon at the w/end except I ran each 5k segment a tiny bit quicker given the shorter distance.

Of course given how bad it went for me last year, think I could walk large parts of the course & still improve my time

Down South

ToriV wrote: »

Starting to think about my pacing strategy. This is a hard one to call, as it would on paper seems that you should run the first half faster. But im leaning towards neg split, first half steady with a slight surge before halfway. Add extra time for the hill and then up the pace slightly afterwards. Allowing 2 mins for the hill that shall not be named, then boot down and hell for leather home.

Found reading old ultra posts great in getting my head around this. What way are ye thinking about approaching this

Thinking something similar. Hopefully still pretty fresh for hill out of Leenane. Up the pace a bit after that and judging the pace on the last hill on how I feel. The final stretch I expect to be on reserves and just going for it.