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A Tall Order
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Week of January 6th-12th
Penultimate week of upswing in this training block. Missed one of LSRs due to travel and the other didn't go great. Upcoming week will go better.
4 weeks till Donadea. If I can replicate the effort from Thursday's run times 5 on race day I'll be happy.
53Km/33 miles.
Monday
Rest day.
Tuesday
Morning run - 10km @ 6:26min/Km, 149avg HR. Incredibly windy run which resulted in slower pace and higher HR. Turned out there was a yellow wind warning in place that I missed the notifications for :pac:
Cycle commute of 15Km.
Wednesday
Morning run - 16Km @ 6:29min/Km, 141avg HR. Longest midweek run to date, nothing memorable about it.
Thursday
Morning run - 10Km @ 5:56min/Km, 149avg HR. I'd planned on doing this a little quicker than normal and it threw up some interesting (to me at least
) numbers. Exact same time of day and route as Tuesday's run but didn't have the yellow wind warning. A quicker pace of 30 seconds per Km. HR was the exact same. First time I've seen weather conditions have a drastic effect on my running where I can compare a like for like run. Quite happy with how I felt throughout the run.
Cycle commute of 15Km
S&C - first standalone S&C workout. I've typically done this straight after a run but I've moved it to lunch time now and it suits much better.
Single leg heel raises, single bent leg heel raises, single leg bridge, lateral hip raises, farmers walk, knee drives, deadlifts, pushups. Run through that 3 times. Felt good afterwards. Glutes and hammies were tender on Friday.
Friday
Cycle commute of 15Km.
Yoga - 45 mins. Doms from the previous day were relieved a little during this.
Saturday
Was supposed to be a 2 hour or ~20-25Km run but I'd 18 hours worth of traveling to do so running. Got a brief few minutes of sprint work in trying to catch my connecting flight whilst carrying 2 hand luggage bags. Since it's not on strava, it didn't happen.
Sunday
Afternoon run - 17Km @ 6:36min/Km, 135avg HR. Legs felt really heavy throughout and both calves felt tight. I'd done some rolling/stretching a few hours beforehand to ease the legs after travel. Perhaps I should've jumped on a bike or treadmill indoors first to loosen them up a little more. Would've liked to have gotten out for 2.5 hours or ~25Km but just wasn't to be.
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Week of January 13th-19th
Final week of building for Donadea complete. Taper from now until February 8th. What's done (or not done) is done. C'est la vie. Still have some niggles in my leg that I'm hoping physio and reduced mileage will help it get race day ready.
This training block has definitely been a different experience compared with novices DCM 2019 plan. Doing this solo compared to the hoards of us who were involved in the Novices thread has been testing mentally. Peer pressure is probably the wrong way to describe how it works in the Novices thread (accountability to the group?) but I definitely felt that I didn't want to let down the mentors or other novices as we were all going through the same plan with ups and downs every week. Going it alone solo for this race has meant I've had be more aware of those little voices that tell you to stay in bed for a few more hours instead of going running in the dark/cold/wet/wind (sometimes all 4) or that you'll get it done after work which of course will never happen. The folks on our novices (grads at this stage) whatsapp group have also been great with words of encouragement (to everyone, not just me) on a regular basis. It's been a great source of motivation and also an outlet when runs go to sh!t because there's no point in saying to the wife or kids
. I've also recently started the headspace motivation course which has helped with focusing the mind on the goal ahead.
3 weeks till Donadea.
80Km/50miles for the week. Biggest mileageweek thus far. Hard not to have a sense of both pride at the total and dissapointment of not having it being more.
Monday
S&C in the morning - Single leg calf raises, seated calf raises, single leg bridge, lateral hip raises, farmers walk, knee drives, deadlifts, pushups. Run through that 3 times. I'd a bit more weight to play with in the hotel gym so seated calf raises and deadlifts had a bit more weight on them. Doms for rest of that day and following days were nothing compared with the previous Thursday.
Tuesday
Morning runmute - 12Km @ 6:26/Km, 154avg HR. Lovely runmute to the office which consisted of running by high rise buildings, through suburbs and then on trails along the banks of a river. It was slightly raining so I threw on my lightweight rain/wind jacket but didn't factor in the heat so HR was slightly higher than I'd have liked. Carried everything with me so the backpack had laptop, clothers, shoes and a few other items. Going to continue these when I get back to Ireland as body seems to be ok with them.
Wednesday
Morning runmute - 12Km, @ 6:26/Km, 163avg HR. Pretty much the same route as Tuesday bar a little deviation which had me along the other bank of the river on a single trail with a 50 foot drop in to the river. Adrenaline kicked in due to my rather ironic fear of heights and my HR never really recovered, there was a small bit of recovery after getting off the trails but not enough. Garmin prompted 3.5 days recovery at the end of the run.
S&C in the evening - Single leg calf raises, seated calf raises, single leg bridge, lateral hip raises, farmers walk, knee drives, deadlifts, pushups. Run through that 3 times.
Thursday
Morning runmute - 12Km @ 6:32/Km, 145avg HR. Reverted back to my route from Tuesday. HR reading is a bit wonky for majority of 1st Km so I reckon the HR avg should be ~150 for the run.
Friday
Rest day. Had planned on doing some yoga after picking up a new swish yoga mat but was mentally drained after a long week in the office.
Saturday
Morning run - 22Km @ 6:48min/Km, 142avg HR. I'd to go collect my race pack for the next day's half marathon. It was a bit stop/start at times due to the large roads here in the US and waiting around for it to be safe to cross...lots of jay walking across roads the size of the M50. Race pack was the oddest bag I've ever gotten, bunch of stuff from the main sponsor 3M (picture on the strava activity) but no food or anything. Tshirt was ok. I was wearing my parkrun apricot tshirt and got talking to a gent from Belfast very briefly who recognised the logo. After finishing up at the expo I started off with the plan on running all the way back to hotel for a round trip of ~34Km. Legs just weren't up for it though. Stopped after a few Km on the way back.
Sunday
3M Half Marathon - Chip time 2:04:50. Plan was to run at a little under 6min/Km but really doubted if I could carry that out after yesterday's sh!tshow. Course itself is a point to point with most of it downhill bar the bumps at the end which feel like mountains by the time I've got there. Bit of fruit and water prior to getting out the door.
Got to the start area about 45 minutes prior to start. It's cold, like DCM 2019 morning cold but I've no throwaway clothes with me so I keep my jacket and hat as long as possible and thus my race bag too. There are people with blankets, foil blankets, dressing gowns and a variety of other items draped over them to keep them warm. Drop the bag off about 20 minutes prior to the start and enter the pens very close to the 2:05 pacers. Start shivering almost immediately.
1-5Km - Goes off without incident as the roads are really wide so plenty of space for everyone to run comfortably while people find their own pace/rhythm. For most of Kms 2-4 I can't see anything outside of the feet of the person in front of me due to the low and blinding winter sunrise. I'm a out of the gates a little quicker than I'd planned but feeling ok. I'm ahead of the 2:05 pacers at this stage but no idea how far.
6-10Km - About 7Km I get a little urge that I should take a pit stop at a portaloo so I wait till there's a quiet rest stop and take care of business. Probably wasn't a good idea to eat a large amount of local BBQ early the previous evening :pac: but I'm in the land of top notch BBQ cuisine so it is what it is. I get out of the portaloo and about take off but find myself right behind the 2:05 pacers so I tag on.
11-15Km - I'm with the 2:05 pacers for all of this section. Fairly uneventful. The pacers are really good so I'm just tucked in behind them.
16Km-Finish - I'm still with the 2:05 pacers right until crossing the finish line. There are a few bumps towards the end of the race in the last few Km which test the legs after yesterday's run. I turn the final corner to see the finish line and it's at the top of a drag... bastards Cross the line and my watch says 2:04:55 with chip time later saying 2:04:50.
I booked the race for the novelty of doing my first race outside of Ireland and using it as a PMP/LSR run but I'm not sure I'd have mentally got through that run on my own after what I consider a disappointing day yesterday. Aerobic system felt fine throughout but legs are pure tired and beat up right now. The support from the public along the route was great and volunteers were fantastic. It was a bit of a pricey race as I booked it pretty close to the race day. If my work trip is better planned next year I'll consider either the same race or perhaps the Houston marathon which is on the same day.0 -
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Week of January 27th - February 2nd
Taper week #2. Got the runs in thankfully. Struggled with fatigue due to jet lag and lack of sleep until I finally got a great nights sleep on Friday evening. HR during the 3 midweek runs was higher than it usually is due to this. It dropped back to normal levels on the weekend runs so happy to see that.
6 days till Donadea :eek: Just 6.5Km * 2 to get through during the week before a few days rest. I've been formulating my plan for the actual race and I'm planning on 5:48min/Km for a 4:50 finish. I've read over my DCM report and the main thing that sticks out is discipline with regards to pacing. By all accounts the surface is a lot more forgiving than DCM and not as hilly so hoping my race plan works out. Legs are certainly stronger and my aerobic system has improved. Positive thinking for the week.
Monday
15Km cycle commute.
S&C @ lunchtime. Single leg calf raises, standing bent lef calf raises, single leg bridge, lateral hip raises, farmers walk, knee drives, deadlifts, pushups. Run through that 3 times.
Tuesday
Morning run - 6.5Km @ 6:22min/Km, 150avg HR. Little sleep the night before. Body and mind tired throughout this short run.
15Km cycle commute.
Wednesday
Morning run - 10Km @ 6:09min/Km, 154avg HR.
Thursday
Morning run - 6.5Km @ 6:13min/Km, 150avg HR.
S&C @ lunchtime. Single leg calf raises, standing bent lef calf raises, single leg bridge, lateral hip raises, farmers walk, knee drives, deadlifts, pushups. Run through that 3 times.
15Km cycle commute.
Friday
19Km cycle commute.
Yoga - 40 minutes.
Saturday
Morning run - 10Km @ 6:20min/Km, 141avg HR.
Sunday
Evening run - 10Km @ 6:!2min/Km, 138avg HR. This and Saturday's run felt much better than the midweek runs. Fatigue seems to be gone.0 -
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Donadea 50Km - Official time 5:24:17
Not the time I wanted or under the cutoff time but I had a great time today and came out the other side in much better shape than I was after DCM 2019 - physically and mentally. I'm thinking it's going to be a quick recovery based on how I feel now.
Training block - 13 weeks
Between 2 bouts of sickness and then 2 weeks of work travel close to the event, I missed a bunch of long runs. Longest run I got in was a 27Km trail route with a good bunch of climbing. The move from a 4 day (HH novices) to a 5 day training program (Hal Higdon 50K ... adjusted a bit) was a challenge at times but more to do with logistics of getting 2 LSR sorted without disrupting family time.
I'd a bunch of niggles from around Christmas time so I've been in physio regularly. The S&C has been a great help with remediating issues and making me feel stronger whilst helping those niggles recover. I've been tracking the S&C every session and I've been getting stronger so looking forward moving forward with it but there will be some adjustments for the next training block to include more single leg weighted exercises.
I've been doing a bunch of reading about endurance running trying to pick up as much knowledge as possible and put some of those tidbits to play today. Nothing ground breaking but small stuff I screwed up at DCM.
I'd a plan of a 100mg salt tab per lap and had my fuel/fluid laid out on the table at the finish line for collection. By my calculations I'd take in about 50-60grams every based on my original goal of 4:50.
Race day
Arrived down in the forest at about 8:30am and things were already busy in the car park. It's blooming baltic out. I walk up to the tent and grab my T-shirt and drop it back to the car. Walk back to the facilities close to the finish line, take car of business. Back to the car to collect my bag and think about getting ready based on the todo list I have. I get everything done on the list... apart from taping my nips... tis ok, nothing to report so it's safe to read on. :pac: I throw on a bunch of my non running clothes to try keep warm right up until the off. I get my fuel/fluid setup at the tables provided, all ready for grabbing at the start of each lap. Another quick stop in the facilities prior to the race brief. Race brief happens at about 9:50am so just as it's finishing I strip down to the race kit and drop my bag to the tent before joining the back of pack on the start line.
It's all so vivid during the race but it's a blur now so I'll try my best to recall the race.
Lap 1 - 29:40
Started from the very back of the pack between 4:45 and 5 hour pacers. Fairly uneventful first lap tbh. A lot of chat going on about who's a first timer or who's a vet of the D50. I'm just behind the 4:45 pacers and by my calculations they're a little on the slow side for the first lap. I should state, the pacers were great company and a little slow is like ~5 seconds per Km and sure it's only first lap.
Lap 2 - 28:08
I grab water from the organisers but forget to hit up my own fuel but luckily I'd packed some fuel in my flipbelt to get me through the initial lap or two. Still rolling with the 4:45 pacers and again they're a little behind (I think). Towards the end of the lap I get the feeling I'm going to have to pop in to the woods at some stage for a number 1. Grab some of my electrolyte drink and some banana chips from my box at the finish line. About halfway through this lap the leader comes storming by and he was motoring.
Lap 3 - 27:57
Start munching on the banana chips, which I have to say, taste great. However, they're a bit dry so I'll finish out the supply I have at home but will look for an alternative carb supply for future races. Still on the heels of the 4:45 pacers and the group is still in tact. Chat ongoing, all good natured banter to keep our mind off the task at hand. I'm refusing to pay a visit to the woods this early
Lap 4 - 27:45
As each lap ticks by, I'm saying to myself 10% done, 20% done and so on. It keeps me motivated and focused on what's ahead. 4:45s going strong, group chat is not as frequent now but occasional quips get the laughter going. By the end of the this lap the cracks in the group are starting to show. I'm feeling ok. None of the niggles I've been getting work on are showing any signs of causing issue.
Lap 5 - 28:10
Passing my fuel box, banana chips are ignored and the wine gums are brought out a few laps early. Dunno how or why (being the most important question) but I'm still hanging with the 4:45s. Good few of the original group have dropped out. About halfway through I start to drop back myself and am running alone. I'm also starting to get angsty about the 20 mile mark which is where things went tits up during DCM. I keep on trucking around but the surface during the 1st Km and hills during the 2nd Km taking their toll. Crossing the finish line at the end of this lap means I'm halfway done.
Couple of the DCM 2019 grads are on hand to cheer me on at the finish line for a few laps, it gave me a great boost. Support within the group (not just for me) has been fantastic since we completed the novices program last year. You're all deadly!
Lap 6 - 30:06
Legs are tired now, no injury concerns which is great though. Pace has slowed a bit. Still moving. 20 mile mark approaching soon. Starting to get concerned that I'll suffer like hell as in DCM. Finally take that trip in to the woods :P The "hills" are starting to feel like much larger now. I think I feel like a blister is developing on my baby toe, again another thing that happened in DCM and it was excruciating. Feels like it's going to pop and start causing me issue but it goes away. Later when I get home I find it has indeed popped so I'm guessing my choice of footwear and the anti chafe cream I covered my toes with helped here.
Lap 7 - 33:38
Nerves get the better of me here and I do some run walking during 1st Km of the lap, I really really don't want to suffer like I did in DCM. Pace slowing down further. 4:45 pacers are long gone. Other folks are walking too so we keep each other company whilst doing our run walks. 20 mile mark comes and goes but I'm still moving. I could just about walk at this stage during DCM. 3 more parkruns to get done at the end of this lap. I think it's this lap where I meet Singer. Fairly sure I spotted him several times prior to the start of the race but I was a bag of nerves so I just kept to myself. I've been a bag of nerves since DCM if I'm honest.
Lap 8 - 36:18
Run walking most of the time now. Mind is wandering and to keep it from going to dark/dumb places I look at the watch and based on the Km mark for the lap I picture myself where I'd be in a particular parkrun. This gets me through this lap without much issue. A lot of people are finishing around this time as I'm crossing the line. "1 more parkrun to go" someone shouts... "2 more":pac: At some stage on this lap the 5 hour pacers go by without me even noticing, I was just in a world of my own.
Lap 9 - 39:18
1 more lap after this is what I tell myself all the way throughout. I meet up with another gent who is walking and we start to work together to get through the final 20% of the race. Run walking at varying times and chatting along the way. The company was most welcome at this stage of the race. Mind is in a great place if I'm honest, I know I'm going to finish. Start to get a little cramp as I'm running in upper hamstring. I stretch as I approach the final 1Km mark and again on the home straight, it doesn't bother me again after this. About midway through I know I've also gotten a marathon PB which puts a smile on my face and gives another mental lift.
Lap 10 - 43:14
Still doing walk run with the gent from the previous lap. We've no chance of making the 5 hour cutoff but that doesn't dampen our spirits. Finishing is very much the goal right now. Get to the final 1Km on the lap and we decide to run the final bit on our own. Was delighted with the company for the past 2 laps. I cross the line running/jogging which is a fantastic feeling. I place my hands on my knees to gather myself to take in what I've achieved.
Post race
Grab my potted plant medal and the remnants of my fuel/fluid setup and get to the tent to queue up for a well earned massage. I locate my bag and as I'm bending down to pick it up I begin to well up but gather myself before losing my sh!t in front of everyone. It has been a journey since a really disappointing and discouraging DCM so emotions were a little high at the end.
After the massage, the walk back to the car felt like it was another 5Km. I'd say the shuffle I carried out was hilarious. At this stage of DCM I was in agony. Hip, hamstrings and feet all took a beating that day but none of those came even close to that feeling during or after the race.
Final thoughts
My fuel/fluid intake was much better this time. I took salt regularly to avoid any issues with cramp/dehydration which seemed to have pretty much worked albeit a brief cramp late in the day. More variety in what I was fueling with helped mentally too.
I wore a more cushioned shoe this time around as opposed to a "race" shoe and it paid dividends in the latter stages when it came to how blisters felt and also being able to do some form of running when I was just exhausted.
I probably started the run walk a little early but I wasn't sure if I could make it through at that stage so on the day it was the right call. I should've got more marathon distance racing done between DCM and Donadea but schedules didn't allow it so I'll try next time to fit them in.
Muscle on the right shin was a little bit tight in the latter stages so going to have that checked on Monday at physio. Feels like it just needs rest but still going to play it safe. Will evaluate a run when I'm done with the physio.0 -
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Fair play yesterday, 50k in tricky conditions is no mean feat, you've packed a lot into your relatively short running career so far you're still doing Comrades right? I'd say after that maybe ease off on the longer stuff and concentrate on getting consistent mileage and quality in without having a big target to aim for. 0
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passinginterest wrote: »Fantastic achievement and a great report. Amazing to keep pushing on after the marathon disappointment. Take your time to recover and you’ve got some huge improvements coming.
Cheers P, looking forward to the recovery.Lambay island wrote: »Well done, great achievement and report. Im not sure if i could mentally do the same loop 10 times.
Thanks! The laps were something that concerned me originally but it allowed those running it to plan their lap out later in the race when energy levels were low. You could choose which parts could be run/walk sections and you could use little milestones along the lap to work towards.Fair play yesterday, 50k in tricky conditions is no mean feat, you've packed a lot into your relatively short running career so far you're still doing Comrades right? I'd say after that maybe ease off on the longer stuff and concentrate on getting consistent mileage and quality in without having a big target to aim for.
Thanks! We were fairly isolated from the conditions within the forest so were lucky for it not to be a factor on the day. I reckon I ran about 30 seconds in the rain but that was it for the day. I think had it been scheduled for today it probably wouldn't have gone ahead.
Comrades is still on for sure. I have a small amount of logistical issues to get sorted for the trip but it's a go. The plan (right now anyway) after that is to take 3-4 weeks off and then decide how I'm going to approach DCM (and race series) starting in early July. The 4 miler in the race series may just be used as an easy run prior to Comrades.0 -
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Physio session on Monday went great and they were happy with how the body had bounced back after just a few days. The massage straight afterwards definitely played a part in that. Nothing to be concerned about bar the usual tight/fatigued muscles after such an effort. Might try some recovery miles in the next few days to see how the body really is. Got an epsom salts bath in tonight and then going to do some rolling/stretching tomorrow.
I've got my plan for the next 4 months laid out in my head after reading the Don Oliver book "Make sure of your Comrades medal". I just need to tweak it a little to fall in line with the races I've got lined up prior to June. Basics of it are a 6 day running week with easy days (6-10Km) from Tue to Sat with an LSR on the weekend. Will post more about it when I have it fully written down.
The few races I've got lined up are just about prepping for the main event in June, not race efforts for the distance bar the Connemarathon which is going to be brutal on the body. What I've got thus far are:
February - Wicklow Hospice Half
March - Maurice Mullins Half
April - Connemarathon Ultra
May - Nothing lined up due to family commitments so I may have to do a solo Ultra early in the month as my last "race" giving me a month of taper.
I may also look at doing one of the "Marathon on a school day" events at the end of February or April depending on family schedule.Loved that report M! Well done, serious mental strength there and I'm delighted you had a more enjoyable day than DCM!! Hope the recovery goes well now
Thanks V. I can't recover too long, the wine consumption won't help me in the long term.Really well done. It struck me looking at the Strava results how significant the extra distance is over the marathon. Feet up now for a while and mind the niggles.
Thanks E. I was prepared to finish the 50Km, not a single yard more. I think the same goes for any race distance whether its a 5Km or a marathon, if someone asked you to race (cool down pace is different) another Km immediately afterwards you'd tell them to GTFO :PDealerz2.0 wrote: »Well done M
Thanks F! Got my fingers crossed for you in Manchester.0 -
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Today was the day the dream died or at least finally set in mentally. Physically I'm still recovering, unsure when my calf will be 100%. I also can't see any way for Comrades to go ahead or for me to attend when I have family members in medium to high risk categories with regards to COVID-19. I'll come back to this if/when I get a desire to. Stay safe and fit everyone. 0
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