Run for your life!!!!

Lazare wrote: »

I said so on the novice thread K, but your race is uncannily similar to mine. Same target, same spot that things got rough. We must have been only 100m apart or so as the 3:50 balloons got me on Roebuck.

You finished really well considering the pain I know you were going through.

Keep your chin up bro, we either win or we learn. You have enormous potential.

Thanks so much C!!!!

Belated thanks to everyone for their comments following my 'efforts' last week!

So now the dust has settled and the sun has set on my 2018 marathon experience, I have been doing some thinking back to try and understand how and where it was that I went wrong.

I think there were several factors on the day that contributed to my downfall. Here they are, in no particular order:

Tiredness - I knew this already in the week leading up to the marathon. I was getting nowhere near enough sleep, even though I knew how high up on the list of "to-do's" it was.
What can I say, I am a night-owl by nature and find it extremely difficult going to bed early. I didn't necessarily feel tired on the day but looking back, I think that was a big factor. Tiredness is not something I thought I'd experience coming up to the half way mark.
I guess that 10pm curfew was put in place for a reason.

Over-eagerness - Even though I was pretty composed on the morning of the race, I know that the atmosphere, the crowds and being around so many thousands of other runners must have had some sort of impact on my pacing throughout the early stages. I lacked the awareness to keep myself in check when it mattered most. I still wonder if I was more sensible, would have lasted the pace? Guess I'll never know.

Fuelling - I know for a fact that I did not have enough fuel with me on the day. Four gels, three clif bloks and 2 x half zero tablets doesn't even come close. I saw numerous runners around me with at least six/seven gels loaded in their running pouches. Again, just how much it contributed to my cramp in the latter stages of the marathon, I don't really know.

Unrealistic goals -
Out of everything, this is the one thing that caused me the most amount of torment ever since I signed up for the marathon. 03:30 was bandied around for a while and I honestly believed that I had it in me, I really did. All I can say now is thank goodness I opted for running between the 3:40 and 3:50 pacers.

So there you have it.
In short, reading this back to myself, it's clear that I basically did everything you're not supposed to do in the week of your first marathon. All the articles I downloaded, all the running magazines I pored over, all the countless webpages I read till my eyes bled..........and it still didn't sink in.
Big lesson(s) learned for next year.

Grads Base Phase, Week 1

Tuesday 27th November - 45 mins easy run
Having worked out my pacing based on last September's half marathon time, the pace for this run was probably the slowest I've run for some time, if not to date. The first mile was a little up and down but I managed to get the hang of it after a while. Found myself having to really concentrate on my pace though as it's a pace that I'm going to have to get used to over the coming weeks.
Happy enough with how it panned out.


Thursday 29th November - 60 minute progression run (easy to MP)
This should have been the previous day's run but thanks to storm 'Diana', it never materialised.
This was the first time that I used the Garmin 'Workout' function on the running watch so I wasn't sure how this one would go. After a 5 mins warm up, I split the rest of the hour up into 10 minute intervals at the following paces:
10 mins @ 9:34 - 9:55, 10 mins @ 8:58 - 9:15, 10 mins @ 8:26 - 8:41, 10 mins @ 7:59 - 8:12 and then finished with 15 mins @ 7:34 - 7:46
Found that it took a few minutes to get the hang of the pacing display on the Garmin in the Workout function. You don't get as an immediate as reading as you would it you were just using 'Run' function but it was good practice getting used to running at a certain pace and trying to sustain it without having to look at your watch every ten seconds.
Really enjoyed pushing myself that little bit more each time and with a noticeable enough wind blowing around the Phoenix park, I found myself at times having to push that little harder.

Saturday 1st December - 40 mins easy, 10 x 100 meter strides
Woke up the previous day shivering and feeling rough as hell after a mostly sleepless Thursday night. Still went into work on Friday but lasted no more than an hour before having to head home. Been something doing the rounds so looks like I caught whatever it was.
Anyway, by Saturday, I had started to feel a little more back to normal so decided to play catch up the previous day's run. It was already dark by the time I left the house so didn't venture too far. Enjoyed the strides at the end too, leaving about 1 minute between each one.

Sunday 2nd December - 90 mins easy
A manic day from start to finish. Was marshalling at the Junior Parkrun this morning and the youngest was running it too. As he was about 300 metres from the finish line, he pulled up in tears complaining of stomach pains so he didn't get to finish and I took him straight home.
No sooner were we back home that I was badgered into putting up the Xmas decorations and decorating the tree we'd bought the day before. I knew this would be an all-day affair and that getting out for today's run would be touch and go.
Let's just say that the addition of a dog to our family earlier this year has changed we way we do pretty much everything. About four hours later, decorations were up but hold on, what's that you say? We need more decorations? Of course we do.
After all of that was done and by the time dinner and baths were out of the way, it was 9pm and I honestly didn't have it in me to do a 90 minute run. I may regret that tomorrow.

So all in all, a frustrating week of missed runs, illness, and general life stuff getting in the way. I'm now wondering whether to scratch this week off as a non-event and start from scratch or continue into Week 2 of the grads base phase regardless? Feels like time is not my friend right now with all sorts going on from one day to the next, leaving little or no time for running.
Also wondering should I just scrap the base plan until the new year but keep running every couple of days until then, just to keep up the fitness? Would really love to have the plan done by early January but I'll see how this coming week pans out before making a decision.

Retrospective log entry:

I just realised that I didn't record my Parkun experience from the other week so I'm logging it now for reasons that will become clear as you read.....

Corkagh Parkrun - Saturday 5th January
I thought that it might be a nice way to start the new year by doing a Parkrun outside of my usual haunt so I drove over to Corkagh park, a place where I would have spent a lot of time in my younger days so I felt very much at home.
There was an impressive turnout and everyone was in good spirits, conditions were perfect too.
Had a quick chat with a few familiar faces during my warm up and decided then to go for it during this run.
I recalled the efforts it took last year when I had achieved my previous sub-20 5k times. It was at a time (pre-marathon training) when the only thing I knew to do was 'run very fast'. I had no Garmin (other brands are available) to check my pace or anything. Sure, it's one way to secure a sub-20 5k, but it's also a great way to pick up an injury and cross the finish line in a heap (which I often did).
A year later and with a marathon behind me, I clearly know that that is NOT the way to approach a 5k run. I wouldn't say I was desperate to try for a sub-20 5k every single time, I think it's more to do with me wanting to appreciate what it actually takes to run a 5k the right way. Since getting back into Parkruns after running DCM, I had decided to go full tilt in the hope that a sub-20 might come out of it but I was falling short by anything up to a minute. During the closing stages of those runs, I found it hard to believe that I had ever managed to push myself so hard that I achieved sub-20
I think this has a lot do do with my mindset when I do push myself hard. My head tells me that I don't have what it takes or that I'm not going to be able to maintain that pace for an entire 5km without me ever really knowing for sure. As a result, I end up taking my foot off the gas slightly and play it safe (ish).
For this Parkrun, I was really gunning for a sub-20 so I positioned myself up at the front and off we set.
I found myself in a group of about seven or eight runners, two of which broke off after about 5 minutes. I'd be leaving them to it and I was happy enough with my pace (about 6:35) for the time being, while managing to hold my pace while feeling comfortable enough. I eventually picked off two runners who had been slightly ahead of me for the first mile or so and they remained at my heels for a while but by the time we reached mile two, I was pretty much on my own.
I know what you're thinking, it's just a Parkrun, not a race and yes, you're right but I have a dangerously competitive nature that I sometimes find impossible to rein in. For the last mile/half mile, I was keeping an close eye on my pace and the time elapsed. As I wasn't familiar with the route, it was hard for me to get a sense of whether sub-20 was achievable but as I headed down the home straight and saw 20 minutes approaching, I knew it was out of reach. Still, I gave it my all until the finish line and came in at 20:52. Very happy with that.
I will continue to chase a sub-20 5k and keep reminding myself that's it's not impossible. Anyone who achieves this clearly has to run at a certain pace for a certain duration so that's the expectation. No reason why I can't meet those expectations again. But like I said, I'd rather do it by the book, if you like, so it'll happen when it happens (how's that for profound?) :cool:

Tuesday 22nd January - 60 min run very easy pace. 6.1m @9:50
Ran most of the way home from work for this one. Only mistake was opting to carry the bag on my back instead of leaving it at work. Was conscious of it for the whole run which was very off-putting. Won't be doing that again.

Thursday 24th January - 60 min p progression run. 6.83m @8:47
This was scheduled for the previous day but couldn't get out of work at lunchtime so was playing catch up. Knew I'd have another busy day in work so there was only one thing for it and that was to be up with the birds. Wasn't too cold but there was a steady drizzle outside which strangely added to what was a really enjoyable run. Eased up on the pace from last week's progression run and definitely felt the benefit.

Friday 26th January - 60 mins very easy pace. 6.08 mi @ 9.52
Not sure how I managed this. Work very busy again and 'snook' out to get this run done. Have to say, am struggling a lot with maintaining the 'very easy' pace and seem to be falling short by about 20/30 seconds. It's bothering me a lot so am determined to get the hang of it. I won't lie, it feels completely unnatural to me but I do get why it's in the plan.


Saturday 27th January - 50 mins mix (9 mins easy/1 min hard)
Got this one so very, very wrong.


Sunday 28th January - 1hr, 45 minute easy run 11.22mi @9.22
Up at 6am for this one. It was another case of "if you don't do it now, it's not going to happen".
Thankfully, Saturday evening's downpour didn't last the night but there was a sharp chill in the air when I stepped outside so made sure to wrap up. Found a solitary sachet of Tailwind the night before, that I'd bought pre-DCM that I never used so decided to give it a try and see what all the fuss was about.
I enjoy this pace and definitely find it easier to maintain than 'very easy'. Found myself on a favourite route of mine that I would have run quite a bit back in September/October and it was a nice feeling to revisit it while getting a chance get a reasonable amount of mileage in.
Didn't really start getting bright until about mile 8 which was a lovely sight, especially with clear skies around me.
Tailwind went down well too.

So, pretty tired after four consecutive days of running but feeling good overall.
Roll on week 4!

Tuesday 5th February - 60 min run very easy pace. 6.34m @9:38
Back to Ringsend Park for a few laps where there were loads of lunchtime runners out in force. Plenty of nods of acknowledgement.
Happy birthday to me.

Wednesday 6th February - 70 mins progression run. 8.13m @8:38
I love these progression runs, find them a great test. Took a half day from work as it was my son's parent /teacher meeting so thankfully the mileage was bang on for the time /pace I was planning.
First mile was a little on the fast side as I was running into a stiff wind and pushed a little too hard as I ran into it.
About 4 miles in, out of nowhere, I thought to myself "you are running home from work, this is nuts". I know it's not nuts but it kind of is. I had to laugh.
Made it home in time to shower, stretch and eat before heading down to the school to hear another glowing report.


Friday 8th February - 60 min run very easy pace. 6.31m @9.32
Very windy day with wind swirling in all sorts of directions. Pace suffered a little as a result. Also, legs felt a little stiff after previous day's progression run.


Saturday 9th February - 50 min easy + 4x200m @ 5k effort (full recovery -2/3 min rec). 6.58m @9.07
Ran most of this on grass and decided on a pace of 6.30miles/min for the 200 metre reps. Took two minutes rest between reps.


Sunday 10th February - 2 hours easy. 13.12 m @9.17
Left the house at 6am which could have easily passed for the middle of the night if you had no idea of the time. I love the silence around me at this hour of the morning. It allows me to focus on my running a lot more easily than I would be able to if it were the middle of the day.
Decided not to check the watch for pace as much as I'm used to doing. Probably sneaked a peek perhaps once or twice per mile so I was chuffed that my pacing was relatively consistent throughout.
I was really glad of the additional mileage for this run and figured that my pace should bring me up to the 13 mile mark if I judged it right. As usual, thoughts of DCM 2019 entered my head. I know it's stupidly early to be even thinking about that but with the training that's to come, I couldn't help but wonder how it will all pan out this time around. Already, I know I will be in a much stronger position, once I stick to the plans.
Felt really comfortable throughout the entire run, no major problems really. 13.1 miles on the nose.

Grads Plan - Week 1

Monday 18th February - Off

Tuesday 19th February - 60 min run very easy pace. 6.3m @9:46
I can now safely say that these early starts are 'my thing'. Time will tell once the kids go back to school after mid-term........

Wednesday 20th February - Warm up, 8 x 1 min hill sprints (2-3 min rec), cool down.
Had been reading up on these hill sprints a fair bit, just to get a sense of the effort I should be putting in. I think I'd only done one set of hill sprints before this and that was in the early stages of the training for DCM last year. On the way from some late night grocery shopping the night before, I tested a few inclines that were close enough to me and settled on one I was happy with. Made the mistake of relaying this information to my wife. Words can not describe the look she gave me. I think she's officially given up on me........
Anyway..............
Didn't fancy doing these late at night after a day's work so got up early and started off with a 1 mile warm up. The first rep was pretty much bang on 1 minute and was very briefly glancing at the pace on my watch at various stages. For the first two reps the pacing was between 6:40-7:40 so for the rest of the sprints, I decided to go totally by feel based on the first two reps. Just after I started, another runner appeared, doing exactly the same as me on the opposite side of the road.
By the 8th rep I certainly felt it in the legs but knew I'd given it just the right amount.
Finished off with a 1 mile cool down.

Thursday 21st February - 60 min run very easy pace. 6.27m @9:47
See Tuesday's run.

Friday 22nd February - 15 mins core exercise
Kept this simple, starting off with some of the very basics. Planning on incorporating this into my training twice a week to start with and see how it goes.


Saturday 23rd February - Warm up, 25 mins tempo run, cool down. Tempo run 3.19m @ 7.14
Was looking forward to this for the whole week and it didn't disappoint. Felt comfortable and was very happy with my pacing throughout. I reckon it won't be a million miles away from what I'll be doing for Bohermeen (if I want a PB out of it). Most of this was done on grass and ran alongside a couple of hundred Parkrunners for the cool down.


Sunday 24th February - 1 hour 45 mins easy pace run. 11.54m @9.12
Already see the brighter mornings coming in. By 7am, it was daylight when only two weeks ago, it would have been still pitch black. Mad altogether.
The first few miles of this run felt more like a progression run as the legs were a little bit heavy after setting off. Gradually settled into my stride after that.
Another aborted Junior Park Run this morning. 'Sore shoulder' was this morning's excuse reason. He was so keen at the beginning but after he got his half marathon wrist-band it all went south. Not going to push it though but would hate to see him just pack it in.


36.5 miles for the week.
250 miles for the year

Grads plan - Week 3


Monday 4th March
60 min easy run (stopped after 4 mins) - 5.08m @9:35
Runmute which became a sprintmute after 45 minutes when I remembered that my wife was waiting for me to get home so she could be released from the confines of the house go to her spin class.


Tuesday 5th March - Hill session (8 x 1 min sprints w/2 mins rec), warm up & cool down
Picked the same location for this session as the previous hills from the week before. The first half was done in an early morning downpour which I can only describe as invigorating.
Felt I gave equal effort and was fairly out of breath at the end of each rep.


Wednesday 6th March - 60 mins easy - 6.3m @ 9:40
Another Wednesday evening late run but didn't mind too much as it was relatively mild.


Thursday 7th March - REST
20 mins core exercises


Friday 8th March - 30 mins tempo (incl. w/u & c/d) - 4.04m @ 7.28
It felt like this session came at just the right time with Bohermeen coming up in a couple of days.
Happy enough with the pace, probably a little on the fast side by about 10 secs or so but what a great way to start the day.


Saturday 9th March - Planned 30 minute easy run replaced with 20 minute core exercises
Daughter off form with 24 hour bug so no chance of getting out today. Glad to be keeping to the routine of doing regular strengthening exercises.


Sunday 10th March - Bohermeen Half Marathon - 13.1 miles @ 7:20
Had been keeping a close eye on the ol' weather reports in the days leading up to this. Read mixed forecasts, none of them particularly positive. Still, always up for a challenge!!
Made it out to Bohermeen with only about 15 mins to spare and no sooner had I parked up in the field, it decides to snow. Didn't mind as it was sort of expected but by the time I'd done the light jog down to the start line, the skies had turned to blue with just a little cloud cover overhead. Was a little penned in at the start line and it took about half a kilometre for the crowds to disperse but it didn't affect the pacing too much. The 1:40 pacers were just a little ahead of me in the distance so I decided to bide my time and just take things nice and handy. I was still determined to finish today with a PB so I thought it might not be wise to have them ahead of me for too long.
Just after mile 1, I get a tap on the shoulder and it was none other than Skyblue. We had a nice chat for about a mile or so and it was around then that I started worrying about sustaining this pace of around 7:15 for the rest of the race. Was also conscious that I was holding him back so I told him to keep motoring at his own pace and I took the foot off the gas ever so slightly.
The route certainly had its challenges, mainly in the form of stiff headwinds and the odd lag here and there (mile 11 was my slowest mile, a point in the race that I thought I'd started to run out of steam) but I knew that I just had to keep up this pace and stay focused and if I managed to do that, I'd be going home happy.
I had a couple of runners in my sights for pretty much the entire race (both from Trim Athletic) and I was using them as a guide of sorts along the way. I was making ground on them ever so gradually from about the 10 mile stage and at the beginning of mile 12, I found another gear and upped the pace again, making more ground on them. I was picking off a handful of runners by now which helped me mentally no end and unbelievably, mile 13 was my quickest mile. As I approached the running track, I had a close eye on my time and just before I turned off the main road onto the track itself, the time was around 1:35:50 or so, I was hell bent on getting under the 1:37. As soon as I hit the track, I ran like absolute hell as if I was possessed, passing out one the Trim runners before the finish line. Came in at 1:36:21. Let out a massive "YES!!!" as I saw the time. Thrilled to bits. Met Sky-blue again who finished a couple of minutes ahead of me after running a solid race.
Splits were: 7:17, 7:16, 7:13, 7:21, 7:20. 7:27, 7:21, 7:23, 7:20, 7:25, 7:39. 7:20, 7:11.

Had to make hasty exit afterwards so missed out on the opportunity to meet up with Baby75, Sheep 1978 and Dealerz2.0.

Happy to say that my pacing was pretty consistent throughout and I rarely let it fall below 7:35/7:40 at any stage of the race, whenever it did I was able to claw it back and find more in the tank. Not sure what it was that got me through it. Sheer determination I suspect and a sense of belief in my own running ability that I rarely experience. Just one of those good days I suppose.


On to Week 4!!!



Miles for the week - 36.75
Miles for year to date - 325

ReeReeG wrote: »

Sounds like it was a great experience and well raced ! Congrats again

Definitely was V, always learning! Would consider doing this event next year too.