So that's "your thing" now is it?

Unthought Known · 09-04-2019 8:08pm

Thanks everyone.

Murph_D · 09-04-2019 8:19pm

Good stuff A - you had little choice but to dial back the earlier ambitions. You’ll never know what might have happened if you’d gone out at the original 3:20 (?) target, but I do think you chose the right strategy on the day. You make the race sound easy - and it certainly was ‘drama free’, to quote the above - but you can only push from a position of strength, and you had that. Your awareness of the pacer performance is exemplary, but so was the decision to push on for the time you achieved. Kudos!

Unthought Known · 09-04-2019 10:20pm

Thanks D. Yes, I think I'd have had completely different experience had I gone for the original 3:20. As they say in the book "You can't really mess anything up by starting too slow.....".
Having said that, if training goes well for Dublin there's no doubt I'll give 3:20 a go.

denis b · 10-04-2019 1:08pm

Marvellous racing (and pacing) Andy. Those Hanson plans are superb for feeling stronger later in a race. That "back" injury must seem a world away now. Enjoy the well earned downtime.

Unthought Known · 10-04-2019 7:48pm

Thanks Denis. The Thursday pace sessions certainly do give you the confidence to keep pushing. I'll probably use the plan again for Dublin.

The Black Oil · 10-04-2019 10:04pm

That's kinda mad about the start with public access/interaction, etc. And the pacer thing at the mile markers too.

Sounds like some nice psychological rewards or boost in the final stretch.

Unthought Known · 01-05-2019 10:46pm

Ooh an update.........

A full 12 days off running after Manchester. During this time I was back at the physio to start on a strengthening plan for my hips/glutes, particularly the right. No issues with carrying on running, but S&C is something I've neglected and it's finally caught up with me.

19 April: 5.2 miles at 8:49
First run back and the legs certainly felt a bit heavy.

20 April: 4.5 miles easy at 9:02
Just getting everything moving again. HR is a bit high at 138. Loss of fitness and/or the great weather is to blame.

22 April: 6 miles at 9:04

24 April: 6.8 mile commute at 9:16
The first run where I've felt anything like energy. Good to get back and also good to run the 4-5 mile incline pretty comfortably again.

26 April: 7.4 miles at 8:15
Upped the pace a little bit for this one and felt great. Still feeling the knee after 2 miles, but nothing more than a niggle.

28 April: 12.1 miles at 9:10
Thought I'd try a long-ish run. All good again and less of a niggle. Exercises starting to help?

29 April: 5.1 miles at 8:46

82 miles for April

1 May: 3 miles at 7:38
Started a bit faster on this short one so decided to increase the pace each mile, finishing at 7 min pace.
Visit to the physio confirmed the strengthening program is working, but I'm now moved on to the next level. A new set of exercises, this time with weights.

Signed up for Lap of the Gap marathon on 25 May. No goals for this, just for "fun". The first half is daunting, but I'm looking forward to the experience.

Unthought Known · 23-06-2019 11:06pm

Erm, neglected this for a bit! Quick summary to catch up.......

May
106 miles including Lap of the Gap Marathon. First time I've ran with no time goal and it was great. Didn't find the hills as hard as I expected and finished in 3:45 with a big negative split (to be expected given the course profile). Passed quite a few in the 2nd half, moving from 27th up to 11th, so the fitness was definitely still there from Manchester.

June to 23rd
I've done nothing in June apart from easy-ish runs, commutes etc. mostly around 6-7 miles. Total so far is 70 miles for June.

DCM training starts this week and I'm going back to P&D 55. I'll try and be a bit more disciplined with this log as it does help me focus.

Unthought Known · 30-06-2019 11:26pm

Here we go again.......

Tuesday 25 June: 8 miles with 4m @ LT
P&D LT pace is meant to be somewhere around 15k-HM pace. With my current HM PB at 7:13 pace I was aiming for around 7:05 for the pace miles. This didn't really work with splits of 6:59, 6:56, 6:50, 7:05. Overall it was comfortable enough, but I'd rather cut the sub 7 miles out at this stage.

Thursday 27 June: 9 miles GA at avg 9:16 pace
At the slower end of the GA range, but that suited me with the elevation. I didn't eat enough during the day, nothing in the 5 hours before the run, and really felt drained in the last couple of miles. Need to do better with my preparation!

Saturday 29 June: 4 miles recovery at avg 9:28 pace
Very relaxing run. Seems strange doing only 4 miles after the Hanson plan.

Sunday 39 June: 12 miles LR at avg 8:34
Ran this one strictly by the book. Started out at 9 min pace and gradually increased to run the last 5 miles around 8:20 pace. Last 2 miles were a bit too fast, but they were downhill.

33 miles for the week.

Unthought Known · 25-08-2019 8:45pm

Playing catch up here, but just to get the runs logged.
Not sure whether to just write Sunday's race off as one of those days or to read more into it other than just a bad day out. I'll give it another 4 weeks before thinking about my goal marathon time.

Date|Run|Distance|Notes
2 Jul|P&D week 2-1: 8m GA|8.11 mi|
5 Jul|P&D week 2-2: 10m GA|10.29 mi|
8 Jul|P&D week 3-1: 11.7m, first 8 at MP (ish)|11.72 mi|Didn't really get going.
9 Jul|P&D week 3-2: 5.5m recovery|5.56 mi|
11 Jul|P&D week 3-3: 5m with 4m @ LT|4.99 mi|Hit the pace well
13 Jul|P&D week 3-4: 5m recovery|5.02 mi|
14 Jul|P&D week 3-5: 14m MLR|14.00 mi|Started slow, finished strong.
17 Jul|P&D week 4-2: 4.2m GA/rec|4.19 mi|
18 Jul|P&D week 4-3: 5.6m GA|5.68 mi|
20 Jul|P&D week 4-4: 5.7m rec|5.74 mi|
21 Jul|P&D week 4-5: 15m MLR|15.13 mi|On holiday. Avg 8:52 in the heat.
23 Jul|P&D week 5-1: 6m with 2.5 @ MP|6.16 mi|Too hot for sessions. Decision to just run easy while away.
25 Jul|P&D week 5-3: 10m GA|10.29 mi|
28 Jul|P&D week 5-5: 12m easy MLR|12.57 mi|
30 Jul|P&D week 6-1: 8m GA|8.04 mi|
31 Jul|P&D week 6-2: 4m recovery|3.92 mi|
1 Aug|P&D week 6-3: 10m GA|10.29 mi|
4 Aug|P&D week 6-5: 16m LR with 8 @ MP effort|16.07 mi|Comfortable enough
6 Aug|P&D week 7-1: 8m GA.|8.09 mi|
7 Aug|P&D week 7-2: 4m recovery|4.22 mi|
8 Aug|P&D week 7-3: 10m with 5m (2+3) @ LT|10.04 mi|Hard to find a decent route. Held the pace well
10 Aug|P&D week 7-4: 7.5m GA incl 8x80 strides|7.58 mi|
11 Aug|P&D week 7-5: 18m LR|18.05 mi|Perfect run. Started at 9min, increased over run to finish at 8:13min
13 Aug|P&D week 8-1: 7m rec|7.19 mi|
17 Aug|P&D week 8-4: 20m LR|20.03 mi|In UK. Slower run than last week. Felt strong at end.
20 Aug|P&D week 9-1: 6m rec|6.46 mi|
21 Aug|P&D week 9-2: 7m GA|7.07 mi|
22 Aug|P&D week 9-3: 6m easy rec|6.06 mi|
24 Aug|P&D week 9-4: warm up|2.19 mi|
24 Aug|P&D week 9-4: Frank Duffy 10 mile|10.09 mi|Started out at 70 minute pace. Gave up on that after 3 miles. Couldn't handle the sun. Finished 1:16:45, 2 minutes outside PB.
24 Aug|P&D week 9-4: cool down|0.61 mi|
25 Aug|P&D week 9-5: 5m rec|5.01 mi|Legs felt fine, but then I didn't exactly push it yesterday!

Wubble Wubble · 25-08-2019 8:52pm

Tough day for most yesterday, to be fair. Especially if you weren't feeling the love from a long way out. Weather wise things should be easier from here on, so I wouldn't go mad revising DCM targets just yet.

mister paul · 26-08-2019 2:48pm

Unthought Known wrote: »

Started out at 70 minute pace. Gave up on that after 3 miles. Couldn't handle the sun. Finished 1:16:45, 2 minutes outside PB.

Very similar to myself, was aiming for sub-70, but was flagging by the fourth mile and ended with 1:14:41.

Unthought Known · 27-08-2019 12:11am

mister paul wrote: »

Very similar to myself, was aiming for sub-70, but was flagging by the fourth mile and ended with 1:14:41.

Yeah tough day. A good lesson though to take the conditions into account.

Unthought Known · 28-08-2019 11:22pm

Week 10:

27 Aug: 8 mile GA commute at 9:09 avg.
Nothing taxing. Kept pace and HR relaxed and steady.

28 Aug: 14.4 mile MLR commute at 8:55 avg.
Followed canal from work to pick up DCM route at Crumlin. Picked up the pace a bit for middle 7 from Walkinstown roundabout to a bit past Roebuck Rd. Felt good. Strange how that drag on Crumlin Rd looks and feels flat when it's only 3 miles into hour run.

Unthought Known · 01-09-2019 10:14pm

30 Aug: 5.1m rec at 9:28
Late lunchtime run down the canal and back.

31 Aug: 8.2m rec at 9:25
HR stayed nice and low on this one, 127 avg.

1 Sept: 7.2m with 5 at MP
Ran the usual Sandyford loop. Planned to run 14 miles with the final 12 at marathon pace, but bad preparation meant I was in urgent need of a toilet. Decided to call it a day and drive home. The pace miles I did went pretty well at 7:33 avg.

43 miles for the week
175 miles for August

Unthought Known · 08-09-2019 11:18pm

2 September: 7 miles recovery at 9:29. Avg HR 121
A very easy local loop. Moved Tues/Weds runs forward to work around travel plans later in the week. I've noticed my HR is lower the last few weeks, hopefully a sign that training is working.

3 September: 9.5 miles with middle 6 at LT. Avg HR 149
Took a long lunch for this. Warmed up until Sandymount and then ran 6 miles total out to Blackrock and back at (P&D) LT pace. P&D suggest this is 15K-HM pace and I suppose this was, but honestly I found it really tough for the last 2 miles. I had skipped the planned rest day on Monday and maybe that had something to do with it.
LT splits 7:10, 7:05, 7:14, 7:16, 7:06, 7:15

7 September: 10.4 miles GA at 9:02. Avg HR 128
Plan was to run 12 miles MLR on Friday followed by 5 recovery on Saturday. Travelling on Friday put paid to that so I decided that 10 on Saturday would be a decent run to tire the legs a little for Sunday's long run. Really comfortable and very pleased again with HR.

8 September: 21 miles (progression?) at 8:42 avg. Avg HR unknown!
Not sure what happened to my watch, but it didn't record any HR for the whole run. Rebooted after I finished and it's working now. Maybe it's on its way out?
For the run itself I structured it to follow P&D guidance to start at the slower end of the range, increasing gradually to run the last 5 at the faster end. So, plan was to increase pace by 10 seconds every 3 miles. I also wanted to hit each mile pace regardless of hills, speeding up a little downhill and naturally slowing uphill. Pretty important to feel comfortable with this approach given the profile of DCM.
Managed to hit all required paces and I felt nice and strong for the whole run. Took water with me. Stopped at 9 miles to refill and bought a banana. No gels today.
I was still over half a mile from home after 20 miles so extended to 21 as a cool down.

48 miles for the week
1,115 for 2019

Unthought Known · 12-09-2019 11:47pm

10 September: 6 miles with 5x600m at 5k pace
Paces were 6:46, 6:47, 6:39, 6:39, 6:47. Didn't feel too bad, but it shouldn't really at that distance.

11 September: 12 miles easy commute. Avg pace 9:11, Avg HR 133
The long way home. Up to the KCR, DCM route to Roebuck then on up to Stepaside.

Murph_D · 13-09-2019 12:56am

Unthought Known wrote: »

10 September: 6 miles with 5x600m at 5k pace
Paces were 6:46, 6:47, 6:39, 6:39, 6:47. Didn't feel too bad, but it shouldn't really at that distance.

11 September: 12 miles easy commute. Avg pace 9:11, Avg HR 133
The long way home. Up to the KCR, DCM route to Roebuck then on up to Stepaside.

I always find it odd when runners post pace rather than rep times for speed sessions. Why not just the raw numbers i.e. 2:30, 2:29 etc.? Might be wrong but I think most people who do reps understand those number better.

Nice session!

Unthought Known · 13-09-2019 8:52am

Murph_D wrote: »

I always find it odd when runners post pace rather than rep times for speed sessions. Why not just the raw numbers i.e. 2:30, 2:29 etc.? Might be wrong but I think most people who do reps understand those number better.

Nice session!

Ah thanks, I was asking myself which was best as I was writing it. Time makes sense actually as mile pace gives the impression of larger deviations. I even put the wrong pace down for the last rep!

Anyway, for this session: 2:31, 2:32, 2:29, 2:29, 2:29

Unthought Known · 15-09-2019 5:51pm

September 13: 5 miles recovery. Avg pace 9:27, avg HR 123

September 14: 6.2 miles with middle 4 at MP
The plan said tune-up race, but I had nothing booked. Had great plans to give it a lash at the parkrun, but a few beers on Friday knocked that on the head. With other stuff going on I decided on a short marathon pace run, at least to tire the legs a bit for Sunday.
MP splits were 7:29, 7:30, 7:24, 7:23. All a bit too fast really based on a 3:20 marathon (should have been closer to 7:34)

September 15: 17 miles easy. Avg pace 9:03, avg HR 124
Rained from start to finish, but not too heavy so great conditions for a long run. Felt more like a long recovery run really.

46 miles for the week.

Unthought Known · 22-09-2019 9:31pm

17 September: 5 x 1K at 5K pace, 3 min recovery
Can't really say I was looking forward to this, but it turned out more comfortable than I thought. Headed to Marlay after work to use the path by the house as it's pretty flat the closest thing I have to a track.
Target was somewhere close to 4:10 per rep. I found the first one a bit of a struggle, but after that seemed to tune into the pace and found it a bit easier. Splits were 4:11, 4:09, 4:08, 4:04, 4:08

18 September: 8 miles GA at 8:56 pace. Avg HR 128
Very relaxed run and didn't feel anything from Tuesday's session. Meant to be 11 miles, but an urgent need of a toilet meant I had to head home!

20 September: 5 miles recovery at 9:20. Avg HR 127
A nice easy run down the canal.

21 September: 18.5 miles total incl Dublin HM at MP
Made sure I got to PP nice an early and parked near the zoo. An easy warmup up first, 4.4 miles at 9:26 pace. The sun was out, but it wasn't as warm as the 10 mile a few weeks ago.
Plan for the race was to run at 3:20 marathon pace and I figured this would be around 7:34 per mile taking into account the extra distance covered. Started out a little back from the 1:40 pacers and ended up following them all the way until I passed them with about 800m to go.
One thing I did right in this race, maybe because I wasn't "racing", was to take my time in the first few miles and not try to run around people. Splits for the first 4 were 7:36, 7:37, 7:35, 7:38 so nice and controlled. Other than that I just rolled with the hills and followed the pacers. Made a point of running mile 13 at pace (7:36) to confirm that I had something left. Finished in 1:38:57 and I'd certainly take that for the 2nd half of DCM.

22 September: 3 mile rec

42 miles for the week.

Unthought Known · 29-09-2019 10:46pm

24 September: 5x600m at 5K pace, 1:45 recovery. Total 7.5 miles
Found a nice nearly flat stretch for the repeats. The session as a whole felt comfortable, easier than the last time I did the same session 2 weeks ago.
Splits: 2:26, 2:29, 2:24, 2:24, 2:25

25 September: 10 miles at avg 9:17. Avg HR 131
Commute with a diversion via Terenure to add some miles. Kept HR steady for the whole run, dropping the pace on the last few uphill miles.

27 September: 4 mile recovery at 9:20. Avg HR 124
It is what it is, nothing else to report.

28 September: 9.3 miles steady-ish at 8:36. Avg HR 130
The plan called for a tune-up race, but I couldn't even get up on time for the parkrun. Decided to run this at the faster end of long run pace to tire myself out a bit for the long run on Sunday.

29 September: 17.3 miles at 8:47. Avg HR 129
Left it late to run this one. Ran mostly at the middle of long run pace range. All felt great until mile 13 when I felt a bit light-headed. Slowed down for a bit and it went by the start of mile 14. I need to take more care around fuelling before a long run. Didn't take any gels with me on this, but I could have done with one this time, even for placebo.
I also had a bad case of chafing near both armpits on this run. Strange as I was wearing a compression top and I've never had that before.

48 miles for the week.

Unthought Known · 06-10-2019 11:24am

1 October: 6.9 miles recovery at 9:34. Avg HR 121
Kept the pace very easy knowing the week would get harder.

2 October: 4 x 1200m off 3:30 recovery. Total 8.7miles
A lunchtime session. Easy run down to Sandymount and ran the reps along the strand and back a couple of times. #1 & #3 were easier with the breeze at my back, but it was a bit tougher coming back. As usual I struggled a bit getting the pace right on the first rep. Overall though I was surprised how comfortable this felt.
Splits: 5:04, 4:55, 4:57, 4:57

3 October: 11.3 miles at 9:08. Avg HR 128
5 laps around Sandyford Business Park. Not the most inspring place to run, but it's local and relatively traffic-free at 8pm.

5 October: 21.2 miles at avg 8:25. Avg HR 142
The last long-long run before taper. Rather than run the P&D "finish strong" long run I wanted to run the main DCM drags at marathon pace. It started raining as soon as I got off the Luas at Stephens Green and didn't stop.
First 3 mile pace section started on Aughrim St, into the park and up Chesterfield. 7:31, 7:43, 7:30. All a bit too fast really and I'll have to make sure I start slower in 3 weeks.
Second section from Rialto taking in Crumlin Rd and through Walkinstown. 7:40, 7:42, 7:35.
Last section through Milltown and taking in Clonskeagh Rd. 7:37, 7:31, 7:29.
All a bit fast really, but encouraging as I still felt good in last 3 miles home.

Unthought Known · 13-10-2019 10:44pm

First week of taper so I went all out and had a bucket load of guinness on Monday night. That set me up nicely for the planned 5x600m session on Tuesday!

8 October: 5x600m 3x600m off 1:45 rec. Total 4.5 miles
This is not how a trained athlete behaves! Attempted this after work and all was going well until the end of the 2nd rep when my stomach decided it didn't want to play ball. Managed one more and a pretty uncomfortable jog back to the car.
Splits I did finish: 2:29, 2:27, 2:30. No more big nights out.

9 October: 6.5 miles recovery at 9:25. Avg HR 126
Maybe a bit fast for recovery as it was uphill for most of the run, but all nice and relaxed.

11 October: 4.3 miles recovery at 9:26. Avg HR 121
Lunchtime run along the canal. Same pace as Wednesday, but this one felt way easier.

12 October: 7.3 miles steady at 8:20. Avg HR 133
The plan had a 5-9 mile tune up race plus wu/cd, but I didn't have time for anything like that. First mile easy then ran by feel, ranging from 7:50 to 8:30 pace. I don't mind cutting down a little more than the plan during taper so this was a nice session at this time.

13 October: 13 miles easy at 8:58. Avg HR 127
Shortened the planned 16 miles. First run during taper where I've actually felt fresh so that's positive. Noticed today that Garmin shows my VO2 max is now 58 which is the highest it's been. Not sure how accurate it is, but it's another positive and maybe confirms how well this training block has gone so far. I'm convinced the Tuesday VO2 max sessions have made a big impact.

35 miles for the week.

skyblue46 · 13-10-2019 10:47pm

I'll have to get a Garmin that shows VO2 max. The app I use has me at 42! I know it would be low considering my fitness level but I have never gotten over 51 on it.

Unthought Known · 14-10-2019 11:30am

skyblue46 wrote: »

I'll have to get a Garmin that shows VO2 max. The app I use has me at 42! I know it would be low considering my fitness level but I have never gotten over 51 on it.

Pretty sure Garmin would show you over 42 now and way over 51 last year.
What app are you using? I might try it just to compare.

ariana` · 14-10-2019 12:08pm

skyblue46 wrote: »

I'll have to get a Garmin that shows VO2 max. The app I use has me at 42! I know it would be low considering my fitness level but I have never gotten over 51 on it.

Garmin has me 8-9 points higher than Runalyze if that gives you any indication! I don't imagine either of them are very accurate but like with most things it's the trend i look at and if it's upward then that's good.

mister paul · 14-10-2019 1:10pm

ariana` wrote: »

Garmin has me 8-9 points higher than Runalyze if that gives you any indication! I don't imagine either of them are very accurate but like with most things it's the trend i look at and if it's upward then that's good.

Runalyze uses a manual correction factor when determining VO2max. You can just set it to 1 under "Configuration -> General Settings", then on the popup, click on "VO2max estimation" and enter a value of 1 for it. The values still won't be the exact same as Garmin, but they should be much closer.

ariana` · 14-10-2019 1:24pm

mister paul wrote: »

Runalyze uses a manual correction factor when determining VO2max. You can just set it to 1 under "Configuration -> General Settings", then on the popup, click on "VO2max estimation" and enter a value of 1 for it. The values still won't be the exact same as Garmin, but they should be much closer.

It does and just knocked 10 mins off my projected marathon time... shame i'm not doing DCM.

Sorry for the log hijack

Unthought Known · 17-10-2019 4:40pm

15 October: 5 miles recovery at 9:26. Avg HR 127
Heart rate was a little higher than usual, but I'll put that down to the wind.

16 October: 3 x 1 mile (5K pace) off 5 min recovery. 9 miles total
The last session of the plan with any pace, apart from the 2 miles MP next Tuesday that is. Headed down to Sandymount Strand at lunchtime as it's a decent place to get an uninterrupted session in. I was a bit concerned with the wind, but it turned out to be more of a cross-breeze so no excuses.
Splits were 6:38, 6:32, 6:38. Happy enough with how it went, hard but not a killer.
Decided to head back to work via the marathon finish. Logged the distance from the RDS to work so my last run next week wil be a short easy one to collect my number.

Just realised I get this Saturday off. Gotta love the taper.

Unthought Known · 20-10-2019 9:01pm

19 October: 3 mile recovery at 9:20. Avg HR 125

20 October: 10.4 miles easy at 9:06. Avg HR 124
Didn't pay any attention to the watch, just ran.

27 miles for the week.
Only planning 3 runs this week. 5 rec on Tuesday, 5-6 with 2@MP Wednesday, 3-4 rec to the expo and back on Friday.
Goal for Sunday: Fortunately (or unfortunately) I move into a new age band next year so Sunday represents my first realistic chance of a BQ (for 2021). From what I've read 3:23 was good enough for 2020, but I'd like to get closer to 3:20 (and possibly under) to make sure. I'll be starting at the back of wave 1 anyway and hanging back from the pacers.

scotindublin · 20-10-2019 9:28pm

A good aim to have A; BQ for 2021 definitely feels like a realistic target.

skyblue46 · 25-10-2019 6:05pm

Best of luck on Sunday A. The training has gone great and there's no reason not to nail that BQ. Run well.

Pomplamousse · 25-10-2019 8:40pm

Best of luck on Sunday:)

Unthought Known · 25-10-2019 10:06pm

skyblue46 wrote: »

Best of luck on Sunday A. The training has gone great and there's no reason not to nail that BQ. Run well.

Pomplamousse wrote: »

Best of luck on Sunday:)

Thanks, just want to get started now.

scotindublin · 26-10-2019 8:33am

Run well tomorrow A; you have the hard miles in the legs.....bring on the BQ time!

mister paul · 26-10-2019 4:34pm

Best of luck tomorrow A. Fingers crossed you get the BQ.

Murph_D · 26-10-2019 6:24pm

Good luck for the BQ, but either way have a great race. Run well.

Unthought Known · 26-10-2019 9:03pm

Thanks all. Everyone off the interweb now please.

The Muppet · 27-10-2019 9:08am

Good luck today A .

aquinn · 28-10-2019 1:39pm

Fantastic. Well done.

Unthought Known · 29-10-2019 8:22pm

Dublin Marathon 2019

With my big birthday next year this was my first chance to attempt a qualifying time for Boston 2021. Well, the first racewhere I had a realistic chance. 3:25 is the qualifying time, but I knew that you needed to be 1:39 faster for 2020. Hopefully it's not a massive change for 2021. Anyway, I trained for 3:20 and that was the A goal here.

Woke up very early on Sunday with a sore throat. What the hell? No problem though, I felt great and it wouldn't affect my race. Porridge and half a bagel for breakfast along with 250ml of Hi5 drink. Got the first Luas into town, all very relaxed. Even the delay going through the bag check didn't worry me. Stripped to shorts, kept the old hoodie on, dropped the bag in and headed for the wave 1 start area. Time seemed to fly here and before I knew it we were starting.

10K: 48:37 (plan 48:16). Stage Pos 2932
I'd made a pace band for a conservative first 7 miles with the first being 7:48. I hung back from the 3:20 pacers, but was surprised how boxed in I was in the first mile. Decided to just bide my time, but I crossed mile 1 in 8:07. 20 seconds down on plan. The rest of this first section was pretty much on plan, but I decided not to try and make up any of that 20 seconds while climbing. Took a few sips of water and a gel at the first water station, but skipped water at mile 5. As we passed the 10K mat I already knew I was in much better shape than last year.

20K: 1:35:49 (plan 1:35:17). Stage Pos 2710
Up through Casteltknock, the crowds at Myos were amazing once again. On plan again for these miles. I picked up the pace a bit going down Tower Hill and again through the park. Nothing mad though, I was still happy enough to be slightly behind plan and didn't want to burn myself out. Gels at miles 7 and 10.
Took it easy up St Laurences hill and was surprised how many people were powering past me. I took my time at the top before getting back up to planned pace.

30K: 2:23:25 (plan 2:22:19) - Half 1:40:45 (plan 1:40:30). Stage Pos 2442
I was pretty sure my watch showed 1:41:xx as I went through halway, but maybe that was just me. Slowed down too much in mile 14 up Crumlin Rd, logging 7:59 on the watch. Again, I wasn't too stressed here, still feeling very strong and just preparing for the faster stretch from Walkinstown to Milltown. I didn't however pick up the pace enough. I still felt good, but I was averaging 7:37 splits where my plan here was for around 7:32. Gels at 13 and 16.

40K: 3:11:18 (plan 3:09:00). Stage Pos 2102
I flew threw Orwell Rd/Park, down through Milltown and onto Clonskeagh Rd with 3 miles at 7:27, 7:26, 7:36. Saw the family by the Dropping Well and even they said I was flying. I had planned to ease off a little on mile 22, but this turned out to be a 7:56 mile, slower than planned. Now my hamstrings were really feeling it. Up heartbreak hill and as I ran down Fosters I could feel my legs running out of energy. Miles 23 and 24, were at 7:42 pace, but it was a struggle to keep that going. I was passing plenty of people on this stretch though and that gave me the incentive to keep pushing. Last 2 gels at 19 and 21.

Finsh: 3:22:10 (plan 3:19:30). Chip Pos 2054
Turning onto Merrion Rd I noticed straight away a breeze was against us. That was a real "oh sh*t" moment. Running on empty at this stage, hamstrings burning,but the BQ time kept me pushing. Crowds were amazing here. Better than previous years? All I could manage though were miles of 7:58, 7:53 and the final 0.35 miles (according to watch) at 7:37 pace.

So, a 5:41 PB and a time that should hopefully be good enough for Boston 2021. I can honestly say I left everything out there and couldn't have done any more. In hindsight though I think I should have started with the 3:20 pacers and at least let them lead me through the first 2 miles on pace. Maybe having them in view would have pulled me along as I definitely allowed myself to drift off pace at various points. The sore throat has now turned into a cough & cold, but the legs are starting to recover.

Plans: A couple of weeks with no running at all. I'm then in for Donedea 50K in February, but that's just to finish, hopefully in around 4:30-4:45. I might look to do Manchester again in April (or maybe Rotterdam) to get that BQ time down a bit more on a flatter course. Oh, apparently I'm entering a lottery for DCM as well.

skyblue46 · 29-10-2019 9:19pm

Unthought Known wrote: »

Dublin Marathon 2019

With my big birthday next year this was my first chance to attempt a qualifying time for Boston 2021. Well, the first racewhere I had a realistic chance. 3:25 is the qualifying time, but I knew that you needed to be 1:39 faster for 2020. Hopefully it's not a massive change for 2021. Anyway, I trained for 3:20 and that was the A goal here.

Woke up very early on Sunday with a sore throat. What the hell? No problem though, I felt great and it wouldn't affect my race. Porridge and half a bagel for breakfast along with 250ml of Hi5 drink. Got the first Luas into town, all very relaxed. Even the delay going through the bag check didn't worry me. Stripped to shorts, kept the old hoodie on, dropped the bag in and headed for the wave 1 start area. Time seemed to fly here and before I knew it we were starting.

10K: 48:37 (plan 48:16). Stage Pos 2932
I'd made a pace band for a conservative first 7 miles with the first being 7:48. I hung back from the 3:20 pacers, but was surprised how boxed in I was in the first mile. Decided to just bide my time, but I crossed mile 1 in 8:07. 20 seconds down on plan. The rest of this first section was pretty much on plan, but I decided not to try and make up any of that 20 seconds while climbing. Took a few sips of water and a gel at the first water station, but skipped water at mile 5. As we passed the 10K mat I already knew I was in much better shape than last year.

20K: 1:35:49 (plan 1:35:17). Stage Pos 2710
Up through Casteltknock, the crowds at Myos were amazing once again. On plan again for these miles. I picked up the pace a bit going down Tower Hill and again through the park. Nothing mad though, I was still happy enough to be slightly behind plan and didn't want to burn myself out. Gels at miles 7 and 10.
Took it easy up St Laurences hill and was surprised how many people were powering past me. I took my time at the top before getting back up to planned pace.

30K: 2:23:25 (plan 2:22:19) - Half 1:40:45 (plan 1:40:30). Stage Pos 2442
I was pretty sure my watch showed 1:41:xx as I went through halway, but maybe that was just me. Slowed down too much in mile 14 up Crumlin Rd, logging 7:59 on the watch. Again, I wasn't too stressed here, still feeling very strong and just preparing for the faster stretch from Walkinstown to Milltown. I didn't however pick up the pace enough. I still felt good, but I was averaging 7:37 splits where my plan here was for around 7:32. Gels at 13 and 16.

40K: 3:11:18 (plan 3:09:00). Stage Pos 2102
I flew threw Orwell Rd/Park, down through Milltown and onto Clonskeagh Rd with 3 miles at 7:27, 7:26, 7:36. Saw the family by the Dropping Well and even they said I was flying. I had planned to ease off a little on mile 22, but this turned out to be a 7:56 mile, slower than planned. Now my hamstrings were really feeling it. Up heartbreak hill and as I ran down Fosters I could feel my legs running out of energy. Miles 23 and 24, were at 7:42 pace, but it was a struggle to keep that going. I was passing plenty of people on this stretch though and that gave me the incentive to keep pushing. Last 2 gels at 19 and 21.

Finsh: 3:22:10 (plan 3:19:30). Chip Pos 2054
Turning onto Merrion Rd I noticed straight away a breeze was against us. That was a real "oh sh*t" moment. Running on empty at this stage, hamstrings burning,but the BQ time kept me pushing. Crowds were amazing here. Better than previous years? All I could manage though were miles of 7:58, 7:53 and the final 0.35 miles (according to watch) at 7:37 pace.

So, a 5:41 PB and a time that should hopefully be good enough for Boston 2021. I can honestly say I left everything out there and couldn't have done any more. In hindsight though I think I should have started with the 3:20 pacers and at least let them lead me through the first 2 miles on pace. Maybe having them in view would have pulled me along as I definitely allowed myself to drift off pace at various points. The sore throat has now turned into a cough & cold, but the legs are starting to recover.

Plans: A couple of weeks with no running at all. I'm then in for Donedea 50K in February, but that's just to finish, hopefully in around 4:30-4:45. I might look to do Manchester again in April (or maybe Rotterdam) to get that BQ time down a bit more on a flatter course. Oh, apparently I'm entering a lottery for DCM as well.

Brilliant stuff A. Great strong run. I gave you a shout near the end but you were in the pain zone. Best of luck getting into Boston with it. Hopefully it will be enough. That PB is dropping in chunks, well done.

The Black Oil · 29-10-2019 9:33pm

Good stuff there. I know Murph_D was asking for ye in the pub.

Time of year with the throat and cough.

Unthought Known · 29-10-2019 10:15pm

skyblue46 wrote: »

Brilliant stuff A. Great strong run. I gave you a shout near the end but you were in the pain zone. Best of luck getting into Boston with it. Hopefully it will be enough. That PB is dropping in chunks, well done.

Thanks S. Sorry I missed you, but yeah I was definitely in a different place at that point.

Unthought Known · 29-10-2019 10:21pm

The Black Oil wrote: »

Good stuff there. I know Murph_D was asking for ye in the pub.

Time of year with the throat and cough.

Thanks B. I should have popped in for a pint really, could have done with one.

Dealerz2.0 · 30-10-2019 12:18am

Great race and report-thanks for the advice during this training block

Pomplamousse · 30-10-2019 9:18pm

Congrats on a fantastic time. Fingers crossed for Boston:)

ReeReeG · 31-10-2019 12:31pm

Great report, congrats on the PB!

Wubble Wubble · 31-10-2019 9:18pm

Brilliant race and PB A. Enjoyed that read. Best of luck with the Boston qualy!

So that's "your thing" now is it?

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