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Dublin Marathon 2016 - Mentored Novices Thread

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Comments

  • #4052
    Mrs Mc
    Registered Users, Registered Users 2 Posts: 2,119 ✭✭✭Mrs Mc


    budhistmonk wrote: »
    thanks for the encouragement Mrs mc. I definitely won't rule out 4.30.

    If it's any consolation I did 2.07 last year in hm and 4.31 in DCM.


  • #4053
    Maximus Alexander
    Registered Users, Registered Users 2 Posts: 13,080 ✭✭✭✭Maximus Alexander


    Stuck up a way too long race report for the half on my log, if anyone is super bored this morning :pac:

    The vastly abridged version is that it went really well. I was off the pace at half way, but a stranger helped drag me on and get a second wind. Finished in 1:48:53, which I'm delighted with. Achilles or whatever was hurting me didn't cause any problems and is actually feeling better after the race than before it.


  • #4054
    Extrasupervery
    Registered Users, Registered Users 2 Posts: 2,029 ✭✭✭Extrasupervery


    Ben - WELL DONE for your outstanding work yesterday, you should be so, so proud. Achieving ROSC on a cardiac arrest at the side of the road mid-race, then continuing on to complete the race with a great time? Outstanding. We need more runners, more people like you, and I can only reiterate your advice that everyone attend some level of CPR training.

    I had a less than spectacular day yesterday, was avoiding thinking about the race for the last few weeks and therefore did no proper prep. The vague plan was to head out with the 2.30 pacers and see how I felt, yet for some strange reason I decided to stroll up to the 2.20s at the start and set off with them. I've mentioned before that I run at a very steady, slow pace. I think I was trying to shake that up a bit and get my legs moving, however the morning of a half marathon was of course not the time to experiment.

    On fresh legs I found the pace to be refreshing, I told myself at mile 1 I'd stick with them for just another mile then drop back, same at miles 2 and 3. By 4 I was feeling it and achieved a Declan Moffit-esque swift departure from the group at the 5 mile mark (Tommy Tiernan, anyone?). The plan was to slowly drop back to the 2.30s, but I was so wrecked that I really struggled to pace myself again, and was overtaken by the 2.30 pacers at 8 miles. This was disappointing cause I know if I had started out with them I could have finished before them, but because I had messed up and overshot I threw my chances altogether. I made several attempts to catch back up to the 2.30 group but my legs were heavy and my mind was still chastising me.

    I found the return to Chesterfield and Acres Road stretch to be really difficult, more so than the FD 10 cause I just wanted the race to be over. I also needed to pee REALLY badly but as I was already a full 10 minutes behind my slowest half time I didn't allow myself to stop. The delicious flapjack provided by a very encouraging TFGR improved my mood greatly, thank you so much for that. It was lovely to meet a few of you, nop's son is now my running inspiration as his parkrun time is a good 6 minutes faster than mine and he's about a foot shorter than me.

    Many lessons learned, also I will not be running another race in the park for a while (except for DCM, of course) as I am so utterly sick of it. I'll continue to train there cause it's so handy but for race day inspiration and motivation it is out of tricks. Hope everyone is resting up today, save for tailgunner of course, who is tearing up Berlin as we speak.

    https://www.youtube.com/watch?v=f2SPhXdGK6s


  • #4055
    budhistmonk
    Registered Users, Registered Users 2 Posts: 117 ✭✭budhistmonk


    kittyclaws wrote: »
    Best of luck today Tailgunner!
    Today I expected to be sore - but I have absolutely no pain.
    KC, I'm so happy to read this and to hear you to be back on track. Sounds like you got everything right yesterday. Though I noticed you've moved ahead of me again on the spreadsheet. :)


  • #4056
    Mrs Mc
    Registered Users, Registered Users 2 Posts: 2,119 ✭✭✭Mrs Mc


    Extrasupervery wrote: »
    Ben - WELL DONE for your outstanding work yesterday, you should be so, so proud. Achieving ROSC on a cardiac arrest at the side of the road mid-race, then continuing on to complete the race with a great time? Outstanding. We need more runners, more people like you, and I can only reiterate your advice that everyone attend some level of CPR training.

    I had a less than spectacular day yesterday, was avoiding thinking about the race for the last few weeks and therefore did no proper prep. The vague plan was to head out with the 2.30 pacers and see how I felt, yet for some strange reason I decided to stroll up to the 2.20s at the start and set off with them. I've mentioned before that I run at a very steady, slow pace. I think I was trying to shake that up a bit and get my legs moving, however the morning of a half marathon was of course not the time to experiment.

    On fresh legs I found the pace to be refreshing, I told myself at mile 1 I'd stick with them for just another mile then drop back, same at miles 2 and 3. By 4 I was feeling it and achieved a Declan Moffit-esque swift departure from the group at the 5 mile mark (Tommy Tiernan, anyone?). The plan was to slowly drop back to the 2.30s, but I was so wrecked that I really struggled to pace myself again, and was overtaken by the 2.30 pacers at 8 miles. This was disappointing cause I know if I had started out with them I could have finished before them, but because I had messed up and overshot I threw my chances altogether. I made several attempts to catch back up to the 2.30 group but my legs were heavy and my mind was still chastising me.

    I found the return to Chesterfield and Acres Road stretch to be really difficult, more so than the FD 10 cause I just wanted the race to be over. I also needed to pee REALLY badly but as I was already a full 10 minutes behind my slowest half time I didn't allow myself to stop. The delicious flapjack provided by a very encouraging TFGR improved my mood greatly, thank you so much for that. It was lovely to meet a few of you, nop's son is now my running inspiration as his parkrun time is a good 6 minutes faster than mine and he's about a foot shorter than me.

    Many lessons learned, also I will not be running another race in the park for a while (except for DCM, of course) as I am so utterly sick of it. I'll continue to train there cause it's so handy but for race day inspiration and motivation it is out of tricks. Hope everyone is resting up today, save for tailgunner of course, who is tearing up Berlin as we speak.

    https://www.youtube.com/watch?v=f2SPhXdGK6s

    The key thing is that you learnt the lessons yesterday and wont repeat them on DCM day then so it's a better experience for you.


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  • #4057
    budhistmonk
    Registered Users, Registered Users 2 Posts: 117 ✭✭budhistmonk


    Extrasupervery wrote: »
    Ben - WELL DONE for your outstanding work yesterday, you should be so, so proud. Achieving ROSC on a cardiac arrest at the side of the road mid-race, then continuing on to complete the race with a great time? Outstanding. We need more runners, more people like you, and I can only reiterate your advice that everyone attend some level of CPR training.

    I had a less than spectacular day yesterday, was avoiding thinking about the race for the last few weeks and therefore did no proper prep. The vague plan was to head out with the 2.30 pacers and see how I felt, yet for some strange reason I decided to stroll up to the 2.20s at the start and set off with them. I've mentioned before that I run at a very steady, slow pace. I think I was trying to shake that up a bit and get my legs moving, however the morning of a half marathon was of course not the time to experiment.

    On fresh legs I found the pace to be refreshing, I told myself at mile 1 I'd stick with them for just another mile then drop back, same at miles 2 and 3. By 4 I was feeling it and achieved a Declan Moffit-esque swift departure from the group at the 5 mile mark (Tommy Tiernan, anyone?). The plan was to slowly drop back to the 2.30s, but I was so wrecked that I really struggled to pace myself again, and was overtaken by the 2.30 pacers at 8 miles. This was disappointing cause I know if I had started out with them I could have finished before them, but because I had messed up and overshot I threw my chances altogether. I made several attempts to catch back up to the 2.30 group but my legs were heavy and my mind was still chastising me.

    I found the return to Chesterfield and Acres Road stretch to be really difficult, more so than the FD 10 cause I just wanted the race to be over. I also needed to pee REALLY badly but as I was already a full 10 minutes behind my slowest half time I didn't allow myself to stop. The delicious flapjack provided by a very encouraging TFGR improved my mood greatly, thank you so much for that. It was lovely to meet a few of you, nop's son is now my running inspiration as his parkrun time is a good 6 minutes faster than mine and he's about a foot shorter than me.

    Many lessons learned, also I will not be running another race in the park for a while (except for DCM, of course) as I am so utterly sick of it. I'll continue to train there cause it's so handy but for race day inspiration and motivation it is out of tricks. Hope everyone is resting up today, save for tailgunner of course, who is tearing up Berlin as we speak.

    https://www.youtube.com/watch?v=f2SPhXdGK6s
    Extrasupervery, sounds like a very similar day to me. Well done for keeping going though feeling so crap - even when you need to pee so bad :).

    Love that story from TT. "He was so tired he couldn't slow down" Brilliant!


  • #4058
    Maximus Alexander
    Registered Users, Registered Users 2 Posts: 13,080 ✭✭✭✭Maximus Alexander


    Tailgunner has now passed 35km, still on pace for sub-4. He's gonna do it.


  • #4059
    The Black Oil
    Moderators, Category Moderators, Entertainment Moderators, Science, Health & Environment Moderators, Regional East Moderators, Paid Member Posts: 19,652 CMod ✭✭✭✭The Black Oil


    Week 13, HHN1

    Tues: 4.04 mi. Time: 38:17. 9:29 min/mi Avg Pace.
    Weds: 6.06 mi. Time: 58:39. 9:41 min/mi Avg Pace. Tried to hum some song lyrics in my head, but couldn't remember half of them. Bit of rain here. The last time it rained it was a Wednesday, a six mile run, also. If there's a third Wednesday with rain on a 6 leg l'll start thinking the quare fella is involved. The worst of the rain was on the drive home, though.
    Thurs: 4.07 mi. Time: 39:10. 9:37 min/mi Avg Pace. Left it late enough in the evening, quite dark and spooky. Minor scrape on my neck due to a piece of bramble - maybe revenge as I had been picking blackberries earlier.
    Sat: 15.02 mi. Time: 2:41:10. 10:44. min/mi Avg Pace. Down to Loughshinny for a third time. It was windy enough as I passed Baldungan castle. Pretty choppy out at the harbour, kicking up sand. Only met one one other runner the whole time I was out, assume everyone else was at the HM. A few cyclists out and about. Had the usual energy bar. The rain started at around 10:15am and I was thinking of those out at the HM. The clouds were threatening as soon as I left the house - I had 7-8 miles without any drops. No sensation of blisters on the tips of my toes like last week, but I still use Compeed just in case.

    Thighs felt a wee bit tender as I sat down at home. :o

    Week 12
    Week 11
    Week 10
    Week 9
    Week 8
    Week 7
    Week 6
    Week 5
    Week 4
    Week 3
    Week 2
    Week 1

    Moderator: Television, Psychology and Dublin County North.

    CMod: Entertainment



  • #4060
    Firedance
    Closed Accounts Posts: 5,009 ✭✭✭Firedance


    Maximus Alexander wrote: »
    Tailgunner has now passed 35km, still on pace for sub-4. He's gonna do it.

    He did it :D:D


  • #4061
    The Muppet
    Registered Users, Registered Users 2 Posts: 14,009 ✭✭✭✭The Muppet


    If you are going to read this Put on the kettle this could take a while, apologies in advance.

    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


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  • #4062
    The Muppet
    Registered Users, Registered Users 2 Posts: 14,009 ✭✭✭✭The Muppet


    Maximus Alexander wrote: »
    Stuck up a way too long race report for the half on my log, if anyone is super bored this morning :pac:

    OH :)


  • #4063
    Coffee Fulled Runner
    Registered Users, Registered Users 2 Posts: 435 ✭✭Coffee Fulled Runner


    This week I was scheduled a small step back.

    Monday: 13.8km easy @ 4:57/km

    Tuesday:  3km warm up, 5 x 5 Minutes tempo with 1 minute recovery, and a warm down at the end. Total workout was 13.4km @ 4:30/km.

    Wednesday: Easy 13km @ 4:59/km. At around 10km my upper left clay started to tighten up , so slowed down got home. Spent a long time after the run stretching it and a good rub down.

    Thursday: Seemed to pick up a bug so took the day off and spent as much time as possible stretching, roller, and rub down of my calf.

    Friday: Felt grand but took the day off again. Did the same as the previous day on my calf.

    Saturday: So moved Fridays run to Saturday and Saturdays to Sunday. 12km easy with 10 x 100 meter strides finish. 13.1km @ 4:50/km. No issues with my calf.

    Sunday: Easy 16km with a 10km MP finish and 1km warm down. No issues with my calf. Unreal down pours at times, never saw rain like that in this country am we get it bad here. I was literally running on a river at times. Happy with the finish, no problems with the pace. Total run was 27km @4:30/km.

    So only 80.5km this week should have been a bit higher but I'm glad I took those two days off. If I didn't get that bug I might have tried running on my calf Thursday.

    Well done all who were racing the weekend.


  • #4064
    kin9pin
    Closed Accounts Posts: 959 ✭✭✭kin9pin


    Week 13 update:

    Mon: rest

    Tue: Rest

    Wed: Test run. 1.1 miles before i stopped with a knot/pain still in the shin. Feeling deflated.

    Thu: Rest, but my shin feels like it's still improving.

    Fri: Physio. Deep tissue massage. Painful, but she said she wanted to work the knot out. Apparently no loss of muscle strength. Taped up with zinc oxide tape to "pull the muscle closer to the bone". Bottom of shin is shaved to prepare for tape coming off. Agreed to rest and try a run on Sunday. Friday evening my leg is feeling great, massage must have worked.

    Sat: Rest. Jealous of everyone running DCHM, but keep the main thing and all that. Felt like trying a run, but took the sensible approach.

    Sun: 5 miles easy at 10:05, stuck to grass where I could. Didn't feel anything, not even the slightest twinge. Feeling very happy, still smiling. I've iced as a precaution and hoping nothing stiffens up later (Epsom salts planned )

    The plan shows a 4m easy run tomorrow. After 2 weeks off I'm not sure what the best course of action is. I'm due back at the physio on Tuesday morning, but would love some advice from the plan experts. Should I run to plan tomorrow or maybe a shorter recovery?
    What about the planned 20m LSR next Saturday? I'll take the advice of the physio, but is it too soon to jump back to that distance after 2 weeks rest?

    Sorry, longer post than I intended.


  • #4065
    Coffee Fulled Runner
    Registered Users, Registered Users 2 Posts: 435 ✭✭Coffee Fulled Runner


    Great stuff Tailgunner in Berlin today!


  • #4066
    kin9pin
    Closed Accounts Posts: 959 ✭✭✭kin9pin


    Coffee Fulled Runner wrote: »
    Great stuff Tailgunner in Berlin today!

    Just been looking at his splits, that's some pacing!

    LINK

    Congrats tailgunner, brilliant run!


  • #4067
    scotindublin
    Registered Users, Registered Users 2 Posts: 1,428 ✭✭✭scotindublin


    Great stuff tailgunner well done and positive news kin9pin!
    kin9pin wrote: »
    Just been looking at his splits, that's some pacing!

    LINK

    Congrats tailgunner, brilliant run!


  • #4068
    kittyclaws
    Registered Users, Registered Users 2 Posts: 316 ✭✭kittyclaws


    Kin9pin, I'm not calling myself an expert but for what it's worth my physio likes a two mile test run the day before a session so I can give the most up to date report back.


  • #4069
    All or nothing
    Registered Users, Registered Users 2 Posts: 84 ✭✭All or nothing


    Great stuff from Tailgunner. A negative split of over a minute, Very impressive. We will all be using his marathon plan for our next attempt.

    As I did my half marathon time trial last weekend I had the 20 mile run today. It was the toughest run so far in the plan. It got tough from 14 miles and the last few were a real struggle. At mile 18 I
    came across the start of the woman's mini marathon so had to go a different route than I had planned. This added an extra half mile to my planned route. I got to 20 miles around 10 mins from home so I just walked from there.

    I seem to be getting pains under the arches of my feet. It starts a few miles into the run and gets progressively more painful as the run goes on. I think a visit to the Physio is on the cards this week. I haven't been to the physio yet in this marathon cycle so no harm to go anyway for an NCT.


  • #4070
    FITZA
    Registered Users, Registered Users 2 Posts: 301 ✭✭FITZA


    Delighted for Tailgunner....great stuff. Great news kin9pin, onwards and upwards :)

    My week - week 13 HHN2 Plan
    Mon - rest
    Tue - 8k @ 6.03 pace
    Wed - 8.2k PMP @ 5.44 pace (on grass)
    Thu - 8k @ 5.50 pace
    Fri - rest
    Sat - 31k @ 6.10 pace
    Sun - 5k @ 6.39 Pace

    All ok, the shorter midweek run from 13k to 8k helped. I was glad budhistmonk questioned the logic of the HHN2 plan against the HHN1 plan, less mileage at this stage...I had been wondering the same thing :)
    Roll on week 14 :)


  • #4071
    A Neurotic
    Registered Users, Registered Users 2 Posts: 3,779 ✭✭✭A Neurotic


    My half marathon yesterday went well. My only previous half marathon* was in Cork over the summer, where I came in just under 2 hours. For yesterday I decided to get ambitious, take advantage of the pacers, and try for 1:50.

    The start was a bit of a mess. I have been running with my phone in an armband with absolutely no issue for all of my training and previous races. I like to have the Strava app open and ready to start tracking with a single tap at the start of every race. Yesterday however, I was thrown: I had the app open and ready to hit start, but as I crossed the line an ad for a premium subscription popped up. It sounds so stupid but it really threw me off, I couldn't start tracking at the start line. I had to take the armband off to get a proper look at the screen to navigate back to the run tracking. Very fumbly. Terrible start!

    Kept up with the 1:50 pacer fairly well for the first 3 or 4 miles. Felt the wind coming out of my sails from there and resolved to drop back a bit but keep that blue balloon in sight. Bit of a tough slog for miles 5 and 6. At some points I found myself drifting off to the point where I had to snap back to reality and try and keep track of my pacer target, which had gotten considerably further ahead. Took a Kinetica gel around the 6 mile mark - I've used them before with no issue but for some reason this time I couldn't open the f*cker. Was messing around with it trying to tear it open for ages. Just another stupid little distraction to be avoided on the main day.

    Cruised fairly well for miles 7-10, felt like I'd hit my stride. Was a bit thrown by seeing that guy collapsed near Mount Sackville but had to reassure myself that he was being looked after by plenty of professionals. My target balloon was fairly well ahead coming down Chesterfield but I didn't have a huge amount of drive to catch up. I picked up the pace coming down the curved hill just past St Mary's (for some reason I always put the foot down when I have a downhill instead of enjoying the reprieve). Managed to cut the distance a fair bit to have my target firmly in sight coming into the last stretch. Found myself motoring on at a decent enough pace and feeling good. Passed the pacer shortly after the 12 mile marker and pushed on, enjoying the shouts of encouragement from the pacer himself. Came in at 1:49:14, a nice 10 minute improvement on my half marathon time. Happy out!

    Was lovely then to meet a few of the boardsies after the finish line. And again, a huge thank you to This Fat Girl Runs for the sweet, buttery flapjacks. All in all, a vastly more satisfactory day than the FD10, which was very terrible.

    *I technically ran the Dublin half last year but I don't count it as I had to stop halfway through to look (in vain, for ages), for a loo.


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  • #4072
    The Muppet
    Registered Users, Registered Users 2 Posts: 14,009 ✭✭✭✭The Muppet


    Attempted the 2 mile recovery run from the plan this afternoon , Felt pain on the outside of my left knee from half a mile in so I walked jogged home. Going to rest it for a few days and see where I am.


  • #4073
    PauloMN
    Moderators, Technology & Internet Moderators, Regional North East Moderators Posts: 10,887 Mod ✭✭✭✭PauloMN


    kin9pin wrote: »
    Just been looking at his splits, that's some pacing!

    LINK

    Congrats tailgunner, brilliant run!

    Textbook pacing, brilliant day's work. Well done Tailgunner!

    If I could get anywhere near that for DCM, I'd be one happy man!

    Great to see the DCHM race reports and news like that from Berlin. Makes all the hard work worth it.


  • #4074
    tailgunner
    Registered Users, Registered Users 2 Posts: 1,911 ✭✭✭tailgunner


    Thanks for all the kind words everyone, I'm over the moon. What a day, what an event and what an experience. Wouldn't change a thing.

    Report to follow!


  • #4075
    joesoap5
    Closed Accounts Posts: 250 ✭✭joesoap5


    A Neurotic wrote: »

    Took a Kinetica gel around the 6 mile mark - I've used them before with no issue but for some reason this time I couldn't open the f*cker. Was messing around with it trying to tear it open for ages. Just another stupid little distraction to be avoided on the main day.

    That's a problem with the seal on some of them, the exact same thing happened me a few weeks ago except I couldn't open it with my sweaty hands or sensitive teeth. Ended up asking for a scissors in a pub.:o


  • #4076
    crogerso
    Registered Users, Registered Users 2 Posts: 34 ✭crogerso


    Well done everyone on the Half yesterday, have enjoyed reading all the reports! :) Hadn't a chance to catch up on the thread during the week so I missed the arrangements for the meet u post race. Sounds like TFGR took great care of everyone. I'm sure I saw those polka dot balloons around the end but didn't realise it was you or I would have been sure to say hi (and sneak a flapjack or two).
    Had a bigger step back in mileage last week than on the plan due to feeling under the weather. Had a rest Saturday, Sunday AND Monday due to a niggle I was feeling in my knee. I had completed my 16miles the Friday before so at least got my LSR in. Got out for my 4 miles pace Tuesday and felt good to loosen out and no pain thank god! Rest Wed/Thurs and then out for my 2 mile easy Fri evening in prep for the race Saturday. Unsure if it was the beginning of a flu or just being generally run down but Wed-Fri I was totally wrecked, despite having no running done in the week. Hoped that come Saturday morning I would have the energy to get through DCHM. Got my gear ready, prepped brekkie and into bed early.
    Saturday morning: up bright and early. Had my overnight oats: a mix of porridge, banana, peanut butter, blueberries and seeds, my go to before a race and followed this with a half roll of bread with peanut butter. I always have a fear of being hungry. Looking outside the weather seemed to be holding off better than forecast but prepped by black bin bag just in case. Was very glad to have done so even to just keep the wind off on the long walk to the start line. Almost dumped it before the start but thankfully still had it when the rain arrived. Settled just in front of the 2 hour pacers with a plan to run at PMP (8.47min/mile) however this changed as the race went on.
    Start: found it VERY congested for the first 2 miles, more so than last year. Before we turned off Chesterfield avenue the 2hour pacers had passed by and I couldnt see a way to catch up. 1st mile pace of 9.33 felt frustratingly slow, finding my stride at points to only be slowed right down by runners in front. Resisted the urge to weave in and out but felt we needed to get into a clear space to steady the pace. After mile two (8.42)we passed the 2hour pacers and got into a steady rhythm.
    From then on the miles feel to have merged together. No major issues to report. Found the parts of the route along the footpath difficult, again having to slow my pace slightly to adjust for the crowds ahead. Took water on board at the 3rd water station and had a gel just before this. No issues with either.
    Going into Farmleigh I could feel slight pain in my groin and my calves were starting to tighten up a little as well. The road ahead however was clear and I maintained pace with my OH to continue passing people, improving our pace per mile Mile 7: 8.33, Mile 8: 8.26, Mile 9: 8.13, Mile 10: 8.17. Again the footpath was a little bit tough but I knew the turn onto more open road wasn't too far ahead.
    Turning onto mile 11 (I don't know the road names even after all my runs in PP) was a welcome relief. Legs were feeling tired at this stage mostly due to the pace I imagine, slightly faster than intended. The race atmosphere got the better of us :) Kept pushing on and this was the fastest mile at 8.02. Mile 12 went well with pace staying good at 8.06. Didn't have enough left to push on at the end with mile 13 being 8.14 but still delighted with the pace overall and came in at 1.52.05 over 2 mins faster than DCHM last year. Not a PB but can't have it all!
    Anyway 5 weeks to go and new found enthusiasm for it all after last weeks struggle. Glad to hear the guy that collapsed is on the mend, always scary to see something like that! Well done to all who helped.
    Tailgunner, Congrats sub 4 hour, I can only dream for now. Enjoy the celebrations and recovery!


  • #4077
    nop98
    Registered Users, Registered Users 2 Posts: 1,585 ✭✭✭nop98


    Well done to each of you! It's been hard to keep up with all reports coming in thick and fast!

    First of all, congratulations to our first* 2016 grad: tailgunner ran a superbly paced sub-4 on his debut in Berlin today. I echo all the congratulations already posted - and I am looking forward to the race-report. :D

    Second of all, we have had some excellent news from the infirmary this week. We don't have any new admissions (a couple of niggles and sensible rest-days planned, but no real injuries as far as I can see). On the other hand, we have a lot of positive news:

    kin9pin ran a pain-free 5M today, which is splendid news. Take the coming week one-day at the time. Run 75% of the distances on each of your easy runs mid-week, preparing to stop at the slightest hint of trouble. For the weekend, assuming all went well, don't aim for 20M, anything around the 13M (slow slow slow) will do.
    aceygray continues her careful recovery and is hoping to get the green light from the physio this week. Same advise regarding picking up the training, ease yourself back in.
    Kittyclaws's sick-cert has officially expired, as she managed to get around the DCHM painfree on Saturday. Impressed and delighted, me - and apologies for not waiting for you. As with kin9pin, try to get back into running regularly this week, but hold off a little on the distances. 75% of the plan sounds plenty - and also check with the pro's for the final green light.

    Then we have all the LSRs.
    Safrongirl got things going with a mighty 32km and is busy planning for the day itself already. Well done - I'll have a look at your tapering questions later.
    Classic21 also ticked off a 20-miler, and a wet one by the sounds of it. Splendid work.
    TBO didn't let the disapointment of not-registering for the Half hold him back, clocked up 15 LSR miles and didn't have any run-ins with birds to report this time. Good stuff!
    tipping ran an inspiring 18M, 15@PMP :eek: that's some session! Take it easy, mind that calf - don't overdo it this week. Hopefully you don't have to do too many of those workouts before the big day.
    FITZA quietly clocked up 19M, well done!
    CFR's step-back week was a mouth-watering 80k, that's some mileage. I hope that bug is gone in time. Well done.
    All or Nothing clocked up a tough 20 miles, well done. Do go and see a physio and bring your runners - not too late to change if needed, but you want to allow yourself some time breaking them in...

    Lest we forget, some awesomeness recorded in the Phoenix Park yesterday. It was very nice to meet a good few of you, sorry I missed some others. I am glad you were all nice to aquinn en route.
    JackieChan ran a savage sub-88 minutes, awesome!
    RasTa ran a relaxed sub 1h50, and had plenty left in the tank afterwards. Must be a great confidence booster - and I see no reason why you shouldn't aim for sub-4.
    Maximus managed to get up in time, and record a fine negative split, a fine PB, and wrote an awesome report. Those three pints were well deserved.
    Scotindublin PB'd in just over 100 minutes, his improvement over the distance are testament to what dedication to endurance training can do. Great stuff!
    jameshayes had a harder day, with cramps preventing him from hitting his target. Does this happen to you on long runs? Maybe it's the warm-up, as suggested. Another thing to try are compression socks.
    paddydriver ran a controlled 1h48 which must be a great confidence boost.
    Pomplamousse was another finisher who ran steady and controlled, with plenty to spare. Well done and nice to meet you.
    Antwerp was threatening to get on the sick-list, but seems to have had a good day. One day he might indeed learn not going out too fast. :rolleyes:
    Wubble Wubble is still not quite sure if he PB'd but a damn-fine run he ran indeed. I would indeed take that time as PB over your known short-course time, and it's very gentleman-like of you to let auld-grey-Dr Murphy finish just before you.
    The Muppet is another one who ran steadily and controlled and came in to plan with a strong finish. Cherish that medal - lovely story about your older brother! Take it easy for a day or two - if you're slightly niggly and feel like a day off, treat yourself.
    budhistmonk had a tough day at the office but recognized it, adjusted, fought through and finished strong, that's good going and that experience will stand to you. Nice to meet you afterwards. :)
    GOOSEPAUL smashed his a-goal with a strong finish, pity, I must have just missed you. Good job out there!
    Extrasupervery provides the lesson of the week: stick to your pre-race plan, at least at the start. :) Thanks for an honest report, well done for sticking it out, and thank you for the kind words for my mini-me.
    A Neurotic ran nearly 10 minutes off his PB with a strong finish, that's an excellent confidence boost. Your two little anecdotes (the Strava app acting up and the gel-issue) are a great reminder that no matter how much you prep, silly little things can throw you. Nice to meet you afterwards.
    crogerso just reported an excellent 1h52 despite having an enforced rest - well done! Let that be a morale-boost to those returning from injury, (most of) your fitness will still be there.

    And thanks to TFGR for saving the world from my flapjack-debut. :eek:

    Honorary 'novice' mention for regular poster and 2015 grad Mrs Mc who ran a fine PB, too! :cool:

    Finally, the hero of the week is obviously benwed, I'll post the link once again: http://www.independent.ie/irish-news/news/offduty-firefighter-and-garda-save-runner-who-suffered-heart-attack-during-half-marathon-35075906.html

    It's that final bend before the home stretch, folks! Well done again. :pac:


  • #4078
    tipping
    Registered Users, Registered Users 2 Posts: 446 ✭✭tipping


    tailgunner wrote: »
    Thanks for all the kind words everyone, I'm over the moon. What a day, what an event and what an experience. Wouldn't change a thing.

    Report to follow!

    Fantastic stuff and great to see all the training paying off.


  • #4079
    Pomplamousse
    Registered Users, Registered Users 2 Posts: 582 ✭✭✭Pomplamousse


    Boards plan week 13

    Monday: 3 miles easy (9:33min/mile)
    Tuesday: 4 miles PMP (8:43min/mile) and 5x100m strides
    Wednesday: rest
    Thursday: rest
    Friday: 2 miles easy (9:55min/mile)
    Saturday: DCHM (8:52min/mile)
    Sunday: 2 miles recovery (11:27min/mile)

    Was glad this was a step down week in terms of mileage, happy with how the half marathon went, will do up a race report now.

    Massive congrats tailgunner on the sub 4 marathon:)


  • #4080
    Pomplamousse
    Registered Users, Registered Users 2 Posts: 582 ✭✭✭Pomplamousse


    DCHM race report

    Woke up around 5.30am & couldn't get back to sleep as I had this nervous feeling in the pit of my stomach, you'd think it was marathon day itself! Got up at 7am and had my usual porridge with banana and a small bit of water. Got ready, did a few stretches and was out the door just after 8am.
    Arrived at Hole in the wall car park around 8.30am, which same as the day of the 10 mile was still a bit early, but better to be safe than sorry. Time flew by and left the car about 9am, was so happy it hadn't started raining yet so I'd remain dry on the walk to the start line. Got talking to a girl on the walk through the park who was really nice, she's also training for her first marathon, I think just talking to someone helped ease my nerves a lot.
    Queued for the portaloos and then went and sat down under a tree to save my legs. I was bored so just wanted the race to start at this stage, was thinking it must be great to have friends who are also runners to have someone to talk to when you're hanging around like that! Got up again at 9:30am and queued for the portaloos again, knew I probably didn't need to but I'm a weirdo like that. Queued for over 20 minutes and then made my way to the start line.

    My plan was to run at planned marathon pace. Didn't want to risk injury by all out racing and thought it'd give me a good indication of how realistic my PMP is as I'm still not fully sure if I should aim for a 4 hour marathon. So plan was to run with the 2 hour pacers and if I had it in me, to sprint to the finish line once hitting the 13 mile marker.

    As a lot of others also said, I wasnt expecting the congestion to be so bad. The 2 hour pacers started a good 45ish seconds ahead of me and there wasn't a chance of me catching up with them for the first few miles. Was happy to plod along with them in sight, I was surprised that I wasn't far off PMP for these miles despite the congestion, in fact by mile 2 I was already slightly faster than PMP.

    Felt pretty comfortable throughout, had planned on taking some jellytots at the 5 mile marker but was surprised to realise that the 5 mile marker was actually 6 miles, I must've been in my own little world and totally missed the 5 mile one. Had previously worked out that roughly 25 jellytots are the equivalent of 1 gel so I ate about 20 of them, they were delicious and no ill effects so they will definitely be my fuel of choice on marathon day. I finally caught up with the first of the 2 hour pacers just after the 7 mile point. Still felt pretty good.

    Planned on taking more jellytots around mile 10 but took some lucozade sport at that station around mile 9. It went down fine and didn't bother with any more fuel after that. Took some water at all of the water stations too, although I never took more than a few sips. Almost got clopped in the head by a woman discarding her water bottle and not bothering to check for nearby people. Also witnessed a guy throw away a water bottle and also not checking his surroundings; he threw it full force at a parked car & looked very guilty when he heard the clatter.

    Think I must've out passed both of the 2 hour pacers somewhere around mile 10. It was also somewhere around here I heard a spectator shout my name and it was so nice to see a friendly face, wasn't sure if they'd make it to the race due to the bad weather forecast. First time any one has ever come out to cheer me on in a race and it definitely gives you a nice boost:) Kept plodding along at roughly PMP for the last few miles if slightly faster, probably could've upped the pace a bit more but was conscious of keeping the main thing the main thing. Legs did start to feel a small bit achey but nothing major at all.

    Once I saw the 13 mile marker in sight I started upping the pace. Then once I passed that marker I started sprinting. Overtook a good few people in that final stretch and was delighted that I had that much energy left in me. Chip time was 1:57:15. Didn't get a PB but didn't plan to at all, although was only less than a minute off. The difference in how I paced this race and my PB half marathon was immense though. I finished this one strong and with lots of energy left in me for a sprint finish. I finished my PB one crawling to the finish line, feeling awful with zero energy and having vomited twice in the last couple of miles. This race was so enjoyable in comparison.

    Missed the boardsies at first as I met my spectator & must've got distracted and missed them, but went back to the start line about 10 mins later and got a delicious flapjack and got to put more faces to names. Was delighted overall with how the race went and nop mentioned that if I felt good at the end then it might be ok to aim for a 4 hour marathon. I'll decide for definite over the next few weeks but feeling more positive about it now.
    Did not mean for this race report to go on so long :o
    Best of luck everyone with week 14!


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  • #4081
    Singer
    Registered Users, Registered Users 2 Posts: 2,415 ✭✭✭Singer


    For those who did the half-marathon this weekend (or a recent enough half), here's some food for thought:

    http://www.boards.ie/vbulletin/showpost.php?p=98181089&postcount=78


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