Last of the Summer Wine

Frank Duffy 10 mile 2022

I’ve mentioned many times that this is one of my favourite races, the one I’ve never missed. This year I had my best result for the event, which is satisfying because the course and conditions combined to make it one of the more difficult outings to date. Let’s be kind to ourselves when there is still time.

I was delighted to have the company of @Laineyfrecks and @skyblue46 for a brief warmup, which consisted of a jog up to the Castleknock gate, a few arm waves and a few strides. For a 10 miler, I don’t think you need much more than that. Earlier, I’d almost left my supershoes in the bag drop, which S noticed before I did, so it was a win already having the company of these two stalwarts. Lined up and we were off quite punctually, only a minute or two behind schedule. 

The preamble had been unremarkable – up at 6:30, porridge breakfast, faffing about while wondering what was missing from the gear laid out the night before (nothing). On the bike to the PP – normally I’d drive, but the mrs had the car in Donegal. The bike was a great option. Although I was a little behind schedule on the way up I resisted the temptation to boot it, turning the legs over on the pedals for a gentle warmup on the 25 min journey from D3 up to the Furze Road, where there was an excellent bike park available. Happy days. This will be my transport method for all PP races in the future, I reckon.

Anyway.

I’d worried would the legs be tired after the Weds session and a week where, for the first time ever really, almost no concession had been made to the weekend non-goal race. Heading up Chesterfield and into Ordnance Survey and the Glen, the legs and lungs felt fantastic, and it was nice to be running alongside E and S, comfortable and strong, noting some people going by that I was sure I’d be seeing later. The climbs, such as they are, were feeling fine at this stage. Out of the Glen, through the bends, up to the monument, all mitigated by longer downhills in between, where I tried to conserve as much energy as possible and coast down, letting gravity help.. The race would start to get serious on the drag up Chesterfield, which was a bit messy on the narrow path (an annual feature of the Frank Duffy) where it was actually harder to feel the pace (surprisingly slow split here, though still feeling OK), as the first half of the race came to a conclusion, just before the turn onto the Acres.

Splits 1-5 (approx.): 7:05 7:06 7:02 6:59 7:25 

I suppose this is where the race really started for most of us. Up to now, I’d been tracking 71-min pace, more or less successfully until the drag. S had been jogging comfortably along with us, giving E some shelter from the growing wind (never offered me a spot). 😜 He dropped off now and wished us well, just as E had also started to drop off a little. My plan had always been to push on for the second half, but having turned onto the Acres, into what felt like a gale, the alarm bells started sounding. I’d expected to be passed here by the 70 min pace group, having started a bit in front of them, and that happened exactly on schedule. As the first balloon passed, I wondered should I dig in here and latch on, maybe get some shelter, even though it was a pretty small group. 

I should have I suppose, but I made a decision quickly that it would be unsustainable as I was starting to struggle. This may be my weakest point, summoning the mental toughness to embrace to real pain. So I found myself labouring around the Acres into the headwind, giving way to a sidewind, registering a shout of HTFU-type encouragement from afar from M, who had timed his long run from the Northside to fall in for some abuse/support. Making the turn at St. Mary’s, it was nice to get a few words of encouragement from M and Mrs Mc and DD. Tailwind, although the problem now was the sparsity of the surroundings with the field (at least where I was) suddenly thinning out quite dramatically with three miles to go. This made it harder to reel people in. I took one victim at the turn onto Chesterfield but the next placed runner was more difficult, stubbornly remaining in front all the way up to the turn at Castleknock. I lost a place or two on this stretch, and another few to some corner cutters at the entry to the narrow path up to the Castleknock gate. This was annoying, and I didn’t get them all back. It was a relief to turn at the gates with the tailwind and the downward grade. I consolidated for a moment or two then did my best to knuckle down for the last mile and a half. The legs had been heavy since mile 7, feeling the work done to date this week, but I was also trying to convince myself of the strength, physical and/or mental, that such work delivers. There was also the usual swimming vortex of discomfort, delirium and fatigue, where you just want it to be over. But knowing the park helps, and Ordnance Survey and Furze turn came as expected. I wasn’t sure what had happed to E, and there was always the possibility I’d been stalked the whole time, so I did my best to produce a half-decent if wind-assisted ‘sprint’ down the Furze Road. A shout out from the announcer helped over the last 30 metres and thank jaysus there was the line.

I was slightly drained from the fast finish and took a moment at the barriers – not as long a moment as I sometimes have to take, because this one was less a lung/heart deficit that a leg deficit. But it didn’t take long to realise that the result had been decent, if not earth shattering. A reasonable return for the lead in which had been quite uncompromising.

Splits 6-10 (approx.): 7:08 7:21 7:22 7:21 7:02

Chip time 71:57 – the best result I’ve had at this race (whether in the Park or Swords), if not at the distance. In fact I had a better result in Cobh earlier this year on a far hillier course, so it’s a measure of the combination of conditions and the miles in the legs. But I think the decision (which was not mine) to take this race in the stride of the training, rather than taper for it and set it apart, was a good one. The main thing and all that. Good to meet @Unthought Known and @Mr Jinx in the finish area. Thanks also to @scotindublin for encouragement but only giving his water away to my rival. 😁

The journey continues.

• Previous PB: 70:44 (Dungarvan 2022)
• Target: 70:xx
• Result: 71:57
• 395th place (of 2559)
• 5th M60 (of 40). 4th in Dublin championship. 
• VDOT: 47.3, AG: 75.6%
• Verdict: Gruel, anyone?

Week of 29 Aug

Plenty of work in this week’s key sessions. Just trying to keep the wheels on. Some good stuff going on in the logs that are going the distance after a bit of a drop-off in recent months. This is definitely not a typical marathon season, I think, but it still is a marathon season, which is the main thing.

Mon 29 Aug

53 mins recovery on the seafront.

Tue 30 Aug

50 mins easy with 6 sets strides.

Wed 31 Aug

3x5k (1k) 

Another big session by my standards. All the remaining sessions are pace based.This one was specified at 7:20/mile (4:33/k), with 1km recovery between sets. I don’t think I’ve ever done anything near that volume at that kind of pace (faster than Hanson ‘strength’ sessions, which were only six miles volume). But then again my plan has just the one big session and the one long run, so plenty of time to focus on these. Dropped the lad to training at St. Anne’s and and headed out towards Sutton. It would be a bit of rush to get it all in before his training ended so I shortened the warmup to a mile and got down to it. Like last week I’d had some trepidation beforehand but I quite enjoyed the first 5k set, with a bit of helping tailwind. The recovery fell nicely so I could relax on the narrow footpath past Sutton Cross, then settled into the second set at Offington back to Bayside. This one was a bit more challenging once into the blustery breeze, but managed OK. Started the third set on the Causeway out to Dollymount, with quite a strong breeze to contend with on the way back to the Wooden Bridge, where I turned to finish out the last 800 or so with a nice tailwind. Hit the number quite well in the end so delighted with that.

August total: 364km (226 mi)  

Thu 1 Sep

40 mins recovery to to the Easter Island statue and back.

Fri 2 Sep

64 mins easy with 10 x 20s strides (although from Strava it looks like I missed a set again. These strides are an important part of the programme - really the only ‘speed’ turnover work in the schedule, so I’ve been reminded to take them seriously.  

Sat 3 Sep

64 mins easy.

Around the local Donegal loop. There’s a point in every marathon training block when you suddenly become aware of the strength, and sometimes that point comes on the easy runs, which are often a chore. Felt great on this one, so much so I thought I probably should have done the long run today, which had been an option.   

Sun 4 Sep

18 miles: 6 easy, 6 @ 8:00, 6 @ 7:25

Another interesting long run - the coach has been mixing these up nicely with plenty of variety and plenty of pace to keep me on my toes - in some ways these LRs incorporate the ‘missing’ midweek session, which makes them a real challenge. I knew this one would be tricky in Donegal and tried to plot out a suitable yet interesting course, down through Dunkineely towards Donegal Town avoiding the main road as much as possible. This meant a nice easy start, but the 'steady' middle six started right on cue at the bottom of a hill, and plenty of drags followed on the Doorin Line through Mountcharles, mostly into the wind as well (not too strong but noticeable enough). I briefly considered an about-turn back the way I came, but ended up sticking to the plan, which gave me a fast start to the final ‘fast’ third but again some dodgy surfaces, a few sharp hills and more wind meant I was a good way short of the 7:25 pace by the end, but a good honest effort I think. Happy with it at the end of a decent week.  

Five weeks to go.  

• This week: 98k (61m) - 8 hrs 53 mins
• This month: 58 (36)
• This year: 2,558 (1,590)

Week of 5 Sep

Tiredness and fatigue creeping in this week for sure. There was another big session on the Weds which felt like a bit of a setback at the time, but in retrospect wasn't too bad. The coach adjusted the schedule though, to allow a bit more recovery.

Mon 5 Sep

56 mins easy with 10 x 20 secs strides. Good to see DD out in the middle of his own session, then taking the time to quiz me on the Sunday LR afterwards.

Tue 6 Sep

Have rejoined the gym at work. 45 mins easy on the treadmill. Apparently this included the 30,000th km since I took up running in 2012.

Wed 7 Sep

4x 4k/1k float 

There was quite a gale blowing on the coast as I warmed up. Session was to be 4 x 4k at 4:40/k (7:30/m), with a 1km float recovery at 5:05 (8:10) between sets. With the wind in my face from the start, I hated every minute of this - was soon struggling to hit the pace, even when the wind turned into a crosswind and then helping in some places on the S-shaped out and back route.

Averaged 4:42, 4:45, 4:46, 4:46 (5:12 for the floats). If felt like a bit of a fail and the effort levels felt too high. Not all down to the wind - the legs felt heavy from the start. A big session - 24.4k, 2 hours 2 mins total - but the HR was very high. Overreaching, according to Garmin.

Thu 8 Sep

47 mins recovery up to the daughter’s house to put out the bins!

Fri 9 Sep

43 mins easy with 10 x 20 secs strides, mostly on on the Grand Canal.

Sat 10 Sep

10.3 kms including Progression parkrun @ MP+

For those who don’t know, this is the parkrun at Mountjoy Prison and is of course not generally open to the public, although they accept a few guests every week. There’s a long waiting list, and my original slot was cancelled during the lockdown, sending me back to the end of the list. Delighted to finally get the opportunity today with M as my +1. I was a bit tired after being wined and dined at a Garth Brooks freebie the night before (not my kind of music, and the sound was shyte at the corporate box level, but an enjoyable spectacle nonetheless). We were escorted in and asked to surrender watches, phones and any other metal objects. Luckily I’d brought an old-school printed barcode. Joined then by about 20 locals, and after a few explanatory words from the RD we were off for 7.5 laps of the perimeter, which wasn’t a bad little loop for running actually, despite plenty of sharp rights (and one left) per lap, and a bit of a drag on one side. Some decent enough runners among the locals and visitors, and I enjoyed a slightly faster than MP run that was good enough for 8th finisher in the small field. The lead runner miscounted and did an extra lap (I knew something was up when I was 'lapped' during my own final lap). One of the regulars happily accepted the gift, with M taking the #2 token. Very friendly cuppa and cakes served afterwards, and a mini-tour of the facilities. Different.   

Sun 11 Sep

Long run 3 hours easy (31.6k / 19.6m)

Headed upriver along the Dodder, a route I used to run fairly regularly. It’s been a good while, and I was delighted to see the progress on the new Dodder greenway out around Firhouse and Templeogue. Being able to run riverside with no traffic in sight or earshot is such a buzz, and there are parts of this route where you’d think you were nowhere near the city. The strict instructions were to run no longer than three hours and no more than 20 miles. It felt great toodling along at a nice easy pace enjoying the surroundings, not thinking about pace or distance with just HR showing on the watch, with the odd glance at time of day so I would know when to head back homewards. I turned at the Brothers Pearse training ground, on the edges of the string of parks that follow the Dodder through Tallaght and beyond. I found myself thinking a lot on today’s run of the late TFBubendorfer, who I did not know personally and never really met in real life. Such a tragedy. I don’t know the fine details of what happened, but I was extra vigilant crossing the roads when back among the traffic. And there's something comforting about running in a river valley, looking down at the water, knowing it's been flowing and carving its way through the landscape for millions of years, and we are only really here for a tiny fraction of a tinier nanofraction of time. Rest in peace, Thomas.

Four weeks to go.  

• This week: 98k (61m) - 9 hrs 5 mins
• This month: 157(97)
• This year: 2,657 (1,651)

Week of 19 Sep

With less than three weeks to go, I’m starting to get some pre-taper jitters. Seem to have survived a covid exposure scare at the weekend, although could be too early to tell. I’ve a couple of very people-centred events coming up, and some teaching to do, all of which wouldn’t cost me a thought otherwise but now I’m a little wary. Touch wood.

Mon 19 Sep

Easy hour with 10x20s strides 

The regular GAA hour run. Slightly rushed at the end when young lad rang, feeling ill and abandoning his training. Nothing too contagious hopefully!

Tue 20 Sep

Rest.

Wed 21 Sep

4x5k @ MP (1k rec)

It’s a good job there’s only one midweek session in this plan. Most of them are big enough for two. Got out after work around 4:30pm, heading out the south coast of Dublin Bay with a route planned via Dalkey. 2 miles warmup then the first 5k took me from Poolbeg to beyond Blackrock. This one felt a bit clunky - didn’t feel I was moving well at all and hating the concrete footpaths. Was wearing the old vaporflys but they’ve lost a lot of the spring (but none of the noise). Still, no real issue with the pace - felt fine, just more difficult than normal. I hoped the run would feel smoother after a while but it never really bedded in. Second 5k had some drags around Dun Laoghaire and Dalkey and I was glad to see the back of it. The third one took me down The Metals walk/cycleway - I like these geographic oddities so this was my favourite rep: nice surface, new route, no traffic noise. The last one back towards town was wearying and I got off to a slow start, which left me chasing the pace for a while before relaxing a bit towards the end and finishing strong. A very gruelling session, I was quite bonked on the cooldown, finding it difficult to get going again after several pedestrian light stops. But it’s a big one in the bag.

Thu 22 Sep

Taper starts now. 40 mins recovery around the usual Marino haunts. Legs felt shot all day at work - that one yesterday was a shock to the system, and because it was at work it was a good while before I got showered, cycled home and got fed, so not the best immediate recovery. Someone in the office asked me when the race is and when I mentioned the week after next, it finally dawned on me how close it all is now. Looking forward to the trip.

• This week: 46k (28m)
• This month: 289(180)
• This year: 2,789 (1,734)