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2012 4 Races for 4 PBs
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VO2Max 5x800m
So last Saturday morning was my final bit of speed work before race day. Horrendous weather outside and I knew from the off that this would be rendered almost pointless by the conditions. I was soaked through within a minute of leaving home.
There was a silly headwind blowing from west to east. I headed over to the park and in at Islandbridge. Turning up Military Road it was difficult to just keep moving forward, the rain lashing into my face was stinging and forcing me to squint. No point in trying my 800s around the playing fields. I went up there anyway just out of curiosity to see how strong the wind would be. It was strong! Only one or two other runners out and we nod to each other.
If I wasn't just a week out from DCM I might have given this session a proper shot. But I remain sensible. I head out of the park at Chapelizod Gate and opt to run these along Chapelizod Road. I ran 3 with the wind at my back. I tried one into the wind
, and on the last 800 I ran the first 200m into the wind and the final 600m with the wind.
Target pace was 3:40 [5:54] to 3:45 [6:02]. However against the wind it was hard work just to hit 10K pace, and with the wind at my back I had to constantly apply the brakes to slow down from 3K pace. A fairly pointless interval session but fun all the same and at least I got the legs turning over quickly.
Last weekend bizarrely warm pre-Storm Ophelia temperatures, this weekend wind and rain from Storm Brian. Surely we're due a good weekend?
This is my third time wearing the Red Asterias and they have yet to see dry conditions.
Interval 01 in 2:56.31 @ 3:40 [5:55]
Interval 02 in 2:58.96 @ 3:44 [6:00]
Interval 03 in 3:07.39 @ 3:54 [6:17]
Interval 04 in 2:57.85 @ 3:42 [5:58]
Interval 05 in 2:59.74 @ 3:45 [6:02]
Average Interval in 3:00.05 @ 3:45 [6:02]
DCM17 The Run-in | Result | Weight and or comment
Easy 8M | 8.07M @ 8:11 | Novel dark descent down Chesterfield, enjoyable
Recovery 4M | 4.03M @ 9:03 | Muddy and leafy trail. Legs happy to travel slowly
Recovery 5M | 5.62M @ 7:29 | First lunchtime office run ever. Had to speed up.
VO2 16K with 4x1200m | average 1200m in 4:28.04 @ 3:43 [5:59] | First 2 'ok', second 2 were tough
Long Run 16M | 16.04M @ 8:12 | heavy legs, feeling yesterday's efforts
General Aerobic 11K with 8x100m Strides | 11.19K @ 5:00 | Debut run for red Asterias
Easy 8M | 8.02M @ 8:17 | headlamp on for another dark Chesterfield descent
Recovery 4M | 4.07M @ 7:49 | wet run, legs feeling better than last few days
VO2 13K with 5x800m | average 800 in 3:00 @ 3:45 [6:02] | Storm Brian intervals
MLR 12M | |
Recovery 6M | |
Rehearsal 11K with 3K @ MP | |
Recovery 4M or Rest | |
Recovery 4M | |
WTD 25.64 MTD 125.91 YTD 1624.710 -
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hot buttered scones wrote: »Best of luck tomorrow. We might bump into each other along the way - but hopefully not by the portaloos (gingerbread man keeps calling round here too!)
Best of luck to you too. Bib 1463 and I should be found just behind the 3:10 pacers (to pack some toilet roll or not, hmm).Testosterscone wrote: »Best of luck tomorrow, give it socks. Hard work is done now it's time to reap the rewards.
Thanks. Fingers-crossed it'll all come together ok.No hope for a last minute change of mind to go for 2:59:59?
Have a great run tomorrow either way
Not a chance I'm already petrified by the prospect of trying for it in 12 months time! All in good time 0 -
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Dublin Marathon 2017
Pre Race
I was up early Sunday. Some porridge and toast with honey for breakfast. Conditions outside seemed ok. Despite the early rise I still end up leaving the house later than planned. I walk to town. Find some steps opposite Leinster House and remove tracksuit bottoms and running top. Leave my bag at the bag drop and make my way to the orange wave. There are only around 10 minutes to go when I join a portaloo queue. Luckily it was moving fast and once finished I had around 4 minutes to get to the start. I’d underestimated how busy it would be. I spent the next few minutes working my way through the crowd, past the 3:30 balloons and on towards the 3:20 balloons. I was about 30m behind the 3:20 balloons when the race started. Not ideal.
The Race Plan
I planned on running at 4:29 [7:12] to 4:30 [7:14] pace for the first half and stay behind the 3:10 pacers. For the second half I’d try to up the average pace to 4:28 [7:11] and ease past the pacers. Simple right, not much to remember. The race goals were:
:09:00 Paltinum:10:00 Gold:11:00 Silver:12:00 Bronze:13:43 Consolation (PB)
01K to 05K in 22:16 @ 4:27 [7:10] Estimated finish time 3:07:54
Heavy heavy congestion over the opening couple of kilometres. I can’t complain too much, if I’d arrived earlier I would have been tucked in behind the green 3:10 balloons. I kept telling myself not to panic, the field will thin out and I will settle into my planned race pace. I keep looking up ahead just to at least maintain a visual on the 3:10 pacers. A few bollards emerge late from the crowd and I need to veer left or right. I watch the feet ahead of me not wanting to make contact with anyone’s heels. It’s only on K2 along Kevin Street that I manage to move ahead of the 3:20 balloons. I do find some breathing space now but I don’t check my momentum and I run K2 and K3 too fast. These logged at 4:20 [6:58] and 4:13 [6:47] pace. At the time I didn’t think much of this but now analysing the splits I reckon these opening kilometres did come back to haunt me. K3 was run at 2:57 marathon pace. Crazy.
The crowd forks around a faller along Usher’s Quay. Then we cross the Liffey and head up by Stoneybatter. I’m glancing at my Garmin and I know I need to ease off. I feel like I’m reducing the effort but the Garmin is mostly showing me travelling at 4:27 [7:09]. I tuck in behind a runner in a Scottish top and let him pace me for a while. Complete the first 5K as we approach Phoenix Park.
06K to 10K in 22:20 @ 4:28 [7:11] Estimated finish time 3:08:10
Field nicely spread out now. Happy to be entering familiar territory in the Park section. I lose track of my Scottish pacer somewhere on K7. I take my first gel and settle into the ascent up Chesterfield. It’s a gorgeous autumn morning, exactly the sort of conditions I was hoping for by switching from Cork to Dublin. One runner behind me comments that we are lucky there is no wind blowing along this open and no-where-to-hide stretch. All along the ascent I’m trying to slowly drop the pace, but the average pace is locked in at 4:27 [7:09] and it’s not budging. I’m feeling good, I’m not too concerned. The green balloons are a little closer but still around 150m up the road. In hindsight I should have really slowed here until 4:29 [7:12] was showing, not only was I travelling a little too fast, I was also doing so over a long steady incline. I reckon this too came back to haunt me.
11K to 15K in 21:53 @ 4:23 [7:03] Estimated finish time 3:07:03
This was my fastest 5K of the morning. Out of the park and continue up to Castleknock. Notice that I’m overtaking a few runners here. The support as we turn onto College Road is incredible. Shivers down the spine stuff and you cannot help but beam a smile. The 3:10 pacers are only about 100m ahead of me at this point. I love the big archery targets taped to the inside of the big open wheelie bins along the roadside. The legs feel good and have an extra bounce following the roadside support and from the fact that we are no longer climbing. Kilometres 4 to 11 inclusive had all logged with net elevation gains. Now it’s time to freewheel down Tower Road. Take gel number 2 along here. K13 logged at 4:13 [6:47], too fast but understandable as it had the easiest profile of the day. Back into the park and the road profile continues to result in fast kilometres, 4:24 [7:05] and 4:22 [7:01]. Average pace was now mostly showing 4:26 [7:08], my plan to be running the first half at 4:29 [7:12] to 4:30 [7:14] was effectively dead and buried. I’m targeting a sub 3:10 marathon and right now I’m closer to sub 3:07 pace. I should probably have had estimated finishing time showing on the Garmin, that might have acted as better incentive to apply the brakes.
16K to 20K in 22:23 @ 4:29 [7:12] Estimated finish time 3:07:26
We leave the park behind for good now. Get my first shout out of the day as I go over the bridge in Chapelizod. K17 brings with it the first proper hill of the morning. I navigate this without issue. I’d hoped it would reduce my average pace but it’s still locked in at 4:26 [7:08]. Around here a black runner passes by me at speed, he works his way quickly up through the field. His physique and his pace suggest this was an elite that was late for the party. K18 features a second significant climb under the rail-bridge and up Sarsfield Road. Here I pass the first runner that looked like he was genuinely struggling, ouch. K19 along Inchicore Road and through Kilmainham is one of my favourites. I get a lot of roadside support from family and friends. It’s probably the kilometre where I’m most conscious of my running form, need to look comfortable, strong and fluid. Junior outforarun looks bemused to see me running past. Onto SCR now, over the canal and into Rialto. I lost concentration while acknowledging the local roadside support and forgot to take gel number 3 at 18K, take it instead on K20.
20K completed and I’m feeling fine, it’s all very manageable. I’m optimistic. But I should have been more concerned about the fact that average pace was still mostly showing 4:26 [7:08] and I was travelling at 3:07 marathon pace. So much for running a negative split to come home in 3:09:XX.
21K to 25K in 22:32 @ 4:31 [7:15] Estimated finish time 3:08:03
Into probably my least favourite stretch of the course, out along the Crumlin Road. A steady exposed incline, that goes on for the guts of 3K. The only positive is that you pass through the half-way marker. I run with two Garda runners along here. And it’s along here that officially I feel the first moments of tiredness of the day. Nothing dramatic, but the effort levels have just gone up a little. Just enough to keep my optimism in check. This is a marathon, it’s not going to gift me a super time. I remember thinking that there was no point in pushing now. I wasn’t chasing a negative split anymore. Average pace was showing 4:27 [7:09] and I told myself it’s ok to take it easy and let this drop to 4:28 [7:11]. Another roadside shout-out around here.
26K to 30K in 22:13 @ 4:27 [7:09] Estimated finish time 3:07:57
A new problem had arrived. Heat. The sun had come out, this part of the course doesn’t have much greenery nor tarmac. Hard concrete in abundance. No wind blowing so I could feel the heat weighing down. Sweat in my eyes. I started looking for shade. I told myself that this is no where near as bad as June last year. Between the 14 mile marker and 15 mile marker was a bad patch for me, the legs were feeling tired, the heat was worrying and there was the knowledge that it’s still early days, this is far too early to be hitting issues. A runner ahead of me overtakes another runner, asks her if she’s ok, she replies ‘not really’ and wishes him good luck. So I’m not the only one feeling an early pinch.
Thankfully this period doesn’t last. More clouds arrive and the sun loses some of its strength, the profile of the road improves and gives some relief to the legs. Plus up ahead the 3:10 ballon seems to have drawn closer. My pace feels strong again as we head down the Templeogue Road. I’m overtaking people. Legs can feel the effort but they also feel strong. The average pace on the Garmin is unwavering at 4:27 [7:09]. I post a quick 4:25 [7:07] on K29. Feeling a little optimistic again having weathered this small storm. I go through the 30K marker. I’m not feeling terrible, there are only 12K to go. It’s still game on.
31K to 35K in 23:02 @ 4:36 [7:25] Estimated Finish Time 3:08:52
Scotland top is back. He’s up ahead of me. Not sure if I’ve caught him up or if he has just overtaken me. K31 and K32 both log at 4:27. The numbers are good, but now the calves are starting to protest. They had been for a while, but now they have my attention. Go past the 20 mile marker without any great fanfare. I’m tired again. And now my footfall starts to be heavy. It’s becoming tough mentally, the creeping fatigue, every new ache, every heavy footfall they all threaten to auger in a race ruining crisis. Pessimism is replacing optimism. The 3:10 balloons are still there, about 150m up ahead. The average pace is still good, still showing 4:27 [7:09]. But then K33 logs at 4:36 [7:24]. We’re on Clonskeagh Road. On K34 as we head down towards the Dodder I try to follow the racing line but a female runner is in my way. Earlier on this would have been a non issue, but I need to check my stride and it really upsets my rhythm. That fact that this upsets me, upsets me even more, it confirms that the game has changed. I try to steady the ship but K35 and K36 log at 4:45 [7:38] and 4:46 [7:40]. The balloons are starting to drift. There are still over 7K to go.
36K to 40K in 24:28 @ 4:54 [7:52] Estimated finish time 3:11:03
It’s not a catastrophic collapse by any means. I’m not desperate for the finish line. It feels more deflating than anything else. The pace is dropping steadily but not super rapidly. I thought that the hill on Foster Avenue would be the nail in the coffin, but strangely I was able to navigate it quite well. And when I crested the hill and started the downhill toward Stillorgan Road the pace picked up again. It took me a while to unzip the pocket in which I was carrying my final gel, I was pulling the zip in the wrong direction, was I losing the plot?
K37 was slow at 4:35 [7:22], but it was 15 seconds faster than K36. I was overtaking people that were suffering more than I was. And once I turned onto the Stillorgan Road I realised that I could still see the green 3:10 balloon, ok it was probably 400ms away at least, but was there hope of a miracle recovery? It was downhill here, enjoy the respite, only 5K to go. But once we turned off Stillorgan Road and the profile flattened out the pace dropped off again and the legs were starting to really protest now. One spectator told us to relax, specifically to relax our arms, this helped. I was desperate to turn onto Merrion Road, just so mentally I could tell myself I was on the home-straight. K38 and K39 were 4:56 [7:56] and 4:52 [7:49]. With each stride the legs were becoming more fatigued, I was leaking speed, it felt so slow. K40 logged at 5:14 [8:25]. It was about damage limitation now.
41K to the Finish Line
The longest 2K. Legs were hurting. All sorts of mental tricks were being employed to convince myself I was nearly there. But it was painstakingly slow. I was being overtaken, but I was also overtaking. There were a lot of people in a lot of discomfort along here. Scotland top overtakes me, he looks so strong. One runner is more or less walking in the middle of the road looking down intently at the white line and obviously focusing on following the line to get home safely. I can’t remember exactly where, but somewhere along here I glance at the Garmin and I see a total time of 3:08:XX. Not as dreadful as I expected. Anyone tracking me could still think I was on target. Under the trees along Northumberland Road. The 800m marker is not greeted with any joy, 2 laps of the track seem impossibly long. Roars from the crowd. Hold your shape, last push.
Finally Mount Street Lower. The gantry seems far away. I look at the Garmin, I look at the gantry, the Garmin again the gantry again. Legs are shot but with 100ms to go I try to sprint, I might just get a PB. The legs do respond the pace increases and I cross the line.
One second!! One second over 26.2 miles ensures that I do log my fastest ever marathon!! I move from 3:13:43 to 3:13:42. Crazy. Because this one second falls on the right side of my PB it means I can take some success from the day. If it had fallen on the other side and I’d come home in 3:13:44 I’d never have forgiven myself. Every second counts.
Thoughts
I went out too fast. If I look at mile splits on Strava I see M2 and M8 both logged at 6:54. I may have felt comfortable and I may have been genuinely easing off, but I clearly didn’t ease off enough. I had strayed from the plan early on and I wasn’t suitable alarmed by this while it was happening.
I also wonder if I’ve gone as far as I can go with PD55. Not just physically but also mentally, I wasn’t as engaged with the plan as I have been in previous cycles. I definitely need to try something new and I’m genuinely excited about switching to JD for a while. Even though I’m on target for 2000 miles for the calendar year, my weekly mileage is still relatively low at around 38 miles a week. I think this needs to increase, up to 45 at least.
Diet has been mostly good. Core, strength exercises and stretching have been non-existent, sleep has been poor.
I’m close to sub 3:10, I think some tweaks to training both the running and non running elements will get me there next time out. Funnily this marathon hasn’t knocked my confidence. But sub 3:00 is still some way away, I knew it was. I know how my body has responded in previous marathons, I know how my marathon VDOT lags behind VDOTs from other distances. For now 3:10 has become the new 3:30. Sub 3:00 will have to wait a while longer.
Big thumbs up to the organisers, seamless flow to the event, from bag-drop to starting pens, loos, water stations, signage and a really nice racing top. The support yesterday along the road was the best I've ever encountered in any race I've run. I like the course and I'm looking forward to lining up again (touchwood) next year.
(I'll post up splits etc tomorrow)0 -
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