Run Like A Girl!

aw thank you @Laineyfrecks and @witnessmenow for those lovely words. I really do feel a lot more confident, knowing I've been putting in the work. My confidence has always come from seeing results, as opposed to believing I can achieve something that I haven't attained yet, and I'm trying to flip that on its head a bit. I swear most of the psychology of running is getting out of your own bloody way, putting the work in and just showing up consistently to every run, even on the hard, tired days.

Last year was so different - the goal being to get a handle on LSRs (that first 20 miler - sheesh!) and really just getting around the marathon course on race day, but this year has been full on with challenging my current paces and pushing consistently, little by little. Like for example, and easy pace for me know is 6ish mins, last year it was 7ish mins, and that is, in part, because I've been pushing my easy runs to the limit of HR Zone 2. I can really see the gains from the year of work, which is so encouraging. Also, training for and doing 5ks in early and late summer added so much more to my running and racing experience.

I honestly don't know if I have a sub 4 in me for the marathon (the endurance for that has me freaked out!) and I havent been doing S&C. However, I reckon if I can do a 16 min PB in the half then I should be able to do 4.15 in the full (30 min PB). So we'll see :)

Witness, just keep doing what you're doing. You're the same as me in terms of your consistency, just keep pushing for tiny gains and fuel fuel fuel. Lainey, you must be absolutely full of taper madness by now, but I know you're gonna smash Berlin this weekend you little rocket!🚀

Mon 10km Easy 6.29p/km

On tired legs but not too bad at all. No screaming calves just overall fatigue. A very wet one and the rain got particularly heavy in the last km. T'was fine though as temp was good, not cold at all.

Tuesday: 2k easy, 1,2,3,2,1,2,3 mins at 4:30-4:50 off equal jog recovery, 2k easy

Found this a wee bit tough. Tummy feeling iffy since last night. Lower belly pains and strong nausea throughout the session. Enjoyed it and weather was super,  but was also glad when it was done. Didn't hit the second rep but otherwise it was doable.

Wednesday: 15k easy 6.23 p/km

A very nice run. Great weather. Can't shake this feeling of nausea and illness, definitely a bug in my system for sure, albeit a mild one hopefully. Appetite also not great at all. 

Thursday: 6k v easy,  6.40 p/km.

A nice gentle run and about all I could manage. Felt like vomiting a few times. Unreal nausea.

Friday: 5k easy, then 10k very gradually picking up from 6:05 to doing the last 2km at MP. 

Really enjoyed this. Programmed the progression and it was great to focus on it. Ended the last kms probably a bit too fast - think MP is going to be around 5.38, but ended with 5.29 and 5.26.

Saturday: Rest. Not feeling great but still mild enough illness. Wish it would just p1$$ off now though.

Sunday: 2k easy, 24k @ 5:50, 2k easy

Set off at 8.30. Decided that my route would involve me running back to the car twice for water, after last week's incident I didn't was to risk leaving it out for someone to take. Stupidly, I read this run incorrectly on my plan and did the 24km at marathon pace (5.37). Don't ask me how.

Again with the bloody nausea and the first 8km I found very difficult and just felt awful. It was also very warm. I had music on but felt it was distracting me from the challenging pace and how awful I felt so I put my buds away and really focusssed on some positive self talk and continual body scanning. It helped a lot. Took a gel at 8km, then guzzled 500ml zero tab at 13km at first stop back at car, that also helped a lot. I included a long drag with a very steep hill at the top, in the middle of the run, as I wanted to test myself in terms of in-run mindset before and after tackling it (didn't quite reach marathon pace close to the summit but didn't do too badly). The hill was ever present in my mind for the first half of the run but I didnt feel at any stage that I was dreading it, so that was good. l took another gel on the flatter part of the hill, this goes on for a bit and then the hill gets steep. It was a tough one. On the descent I felt a bit weird, like I physically over did it, my shoulders were very tense and I had to mindfully relax them before they dropped back down naturally,  but that wore off after about a km. I had 7km still left to do at marathon pace and 2km Easy. I initially panicked a bit over it but mentally I dealt with that better as I ran on. Circled back to the car at about 22km for one last quick stop for water (I was probably 20 seconds at the car) and continued on. For some reason I thought I was inside the last 2km of MP, when actually I had 4km to go. My head was getting a bit weird by now. I really had to mentally pivot from beating myself up over yet another mental miscalculation and just get on with it. Two voices in my head argued it out but self compassion won out in the end! I put the head up, shoulders level and leaned right into the fatigue, the pace and this last leg of the run. Sporadic drizzle saved my life and at one point I shouted thank you god! I got to the end of the run and went straight into the easy but I was so wrecked. The easy was a slog. Back at the car I stretched. A bit sore sore for sure. I then had to sit for a few mins before I felt I could drive as I was dripping sweat. Just needed to chill for 5. All was good then and I headed home.

First 50 mile+ week, delighted😊

Edited: to fix the 482 typos. Types this out last night in the dark whist trying to get my kid to sleep

Mileage: 44km

Monday - Rest

Tuesday - 1km Easy, 1 2 3 2 1 2 3 mins @ 5k-10k pace, equal mins recovery, 1km Easy.

5.44 /km pace. Challenging but very enjoyable. Body and legs definitely feeling the taper tiredness now, GPS was patchy and my watch completely skipped over the 4th recovery (even though programmed correctly) which threw me off a bit.

Wednesday - 8km @ 5.50 - 6.00 p/km

5.52 p/km pace. very warm out but a lovely run. Isn't it mad how 8km can feel like hard work when you've been used to doing 15s 20s 25s and 30+ runs. The mind is mad.

Thursday - 6km Easy

6.04 p/km pace. Another sloggy one but the location made up for it. Got some bodyglide on my way home and new Steigens

Friday - 1km wu, 2 x 5km @ MP + 5 seconds, 5 mins off recovery, 1km cd

5.50 p/km pace. Nice session, very windy, and almost got attacked by a dog! all in a days work.

Saturday - Rest

Sunday - 10KM Easy

6.02 p/km pace. Blown all over the place by Storm Ashley, heart rate a bit higher than usual a a result, especially running west. Bought a little toe protector thing for my big toe as I got a huge blood blister on it both in the 10 mile and half races. Tested it out on this run. Felt good. I'll put vaseline or bodylide on my toe before I put it on to minimise rub/friction during the marathon.

It's all systems go and just need to manage the taper anxiety now! So happy I stayed injury free throughout this training block

Yep, all about the mind this week. And I'm going to re- listen to some David Goggins stuff about callousing the mind 😃

ah thank you P! Sure I might see ya. I'll be the one walking sideways 😆

You've done brilliantly yourself this block.

Don't forget your change of runners this year! 😁

Thansk so much! Xx

DCM 2024 Race Report

I should be paid a book advance this is so long!

TL/DR – happy out!!!

Week of the marathon:

Kept the mileage low, total of 25 km up until the Friday. Felt lethargic for most of these short runs and put it down to taper. Sleep routine this week and last week has been amazing, went to bed most nights with the 4 year old so that kept my evenings nice and short, and minimised phone scrolling.

Settled on wearing a 5km split pace band, weighted to a conservative start and neg split, with a 3.58.30 finish. I wanted to keep the data points to a minimum.

Husband convinced me to turn off HR for race (to save battery) and to have only 2 data points on watch (face is small) – Time and Pace. I normally have Time, Pace and Distance.

Went to the Expo on Friday, nice experience, but just had a general feeling of anxiousness about everything. Also started to feel a tickle in my throat and a bit nasally, and husband suggested it was maranoia. I agreed.

Saturday woke up not feeling great, but the more worrying thing was the overwhelming anxiousness that persisted for the entire day. Husband had to talk me down from the ledge a few times (at 7pm I dramatically announced I was backing out altogether!) and in fairness to him (after laughing at me) gave me tons of positive feedback and reassurance using real examples (wildly consistent training block, don’t drink alcohol, great sleep habits, super half marathon result last month etc. etc.) I’d say he was sick of me by the end of the day, and he was doing the marathon too! 😊 The taper anxiety that Saturday was Off. The. Chart. I was close to tears at times. Can’t explain it really – fear of failure, fear of letting people down, fear of the pain, fear of blowing up, fear of DNFing due to toilet emergency - All of the above! I was truly wishing away this day from hell.

Offloaded the three kids circa 6pm, got home, made dinner, could only pick at it, went to bed circa 9pm with an Electrolyte drink to be supped through the night. Fell asleep relatively easy, even though neighbours were having a Halloween party.

Sunday morn – Great sleep. Alarm went of at 5am. Nerves completely gone! Excitement in full swing. Plan was to leave at 6.20am and do park and ride Luas to town at 6.50am. Forced down sliced banana on toast with honey and did a few laps of my local roundabout in pitch dark to encourage a bowel evacuation (successful!). Arrived at Luas to many bobble hatted people in shorts in 6 degrees, emerging from their cars. Cursory nods abounded. A great sight and a feeling of electricity in the air! Sipped another electrolyte drink on the way in – but didn’t over do it. Didn’t want ongoing peeing and flushing out of said electrolytes.

Parted ways with husband (Wave 1), met up with two mates, and headed to top of Wave 4. Bag drop etc went smoothly, gentle stroll to start (almost 3km but didn’t mind – nice leg loosener). Had a pee. Just as we muscled our way to the top, a steward shouted ‘anyone who wants to go in Wave 3 come under the tape now!!’ The three of us looked at each other and nodded and all hopped into the back of Wave 3, which had already started two mins ago. Was delighted to get going; zero static time in the pen was ideal. We bumped fists and went our separate ways. I saw 4.10 balloons in the distance, couldn’t even see the 4.00 balloons, but didn’t pay heed as I was going to pace myself with the band.

1 – 5km (Target 5.54/km avg)

Actual: 5.58 /5.53 /5.50 /6.06 /5.58 /

Don’t remember much of this, the pace obviously felt easy enough, back of the wave with the addition of a fair few Wave 4 people meant some congestion but nothing major. Loved running by City Hall and turning onto the quays that way. Decent few spectators out but nothing major (my preference). Took it handy up Stonybatter – and was passed by many people. On ye go - I had no interest in ploughing up the hills at all. Dipped over 6 min p/km on fourth km and was happy to do so. I took a Maurten gel and grabbed 2 water bottles at the first station, drank one, carried the other. The bottles are great – sip at your leisure, no slowing needed. Unbeknownst to me at the time, I would carry that second full bottle more or less to the end of the race either in hand or in shorts (like a security blanket I guess), I ditched it with about 2km to go.

6 – 10km (Target 5.43/km avg)

Actual: 5.47 /6.02 /5.46 /5.46 /5.47 /

From this point the pace band began to confuse me, compounded by (1) my watch face not showing me my distance (unless I toggled to the next face) and (2) the course only being marked in KMs at 5km junctures (I knew this was the case but didn’t consider it might cause confusion when using the pace band). I decided then, that save for the odd cursory glance at the band, I’d just focus on my overall target avg of 5.37 on the watch. I remembered my husband’s words: don’t be a slave to the band.

A guy sidled up beside me for the long Chesterfield stretch and for some reason started to somewhat pace me. At first I was glad of the friendly interaction but as I tried to pull away he admonished me for picking up the pace on the drag. This went on for a good bit. I knew exactly what pace I was doing and so being schooled by this fella began to annoy me. He kept saying “Save yourself for the Castleknock Hill”, and I felt like shouting “I know mate!”. At the top of Castleknock the crowd was electric and I took it all in. Normally crowds don’t energise me but this was amazing. YMCA was blasting out and all the runners were doing the silly arm dance. I joined in. I also did a ‘let me hear you roar!’ hand gesture to the crowd as I ran up the hill and they roared back at me in total delight. It was fckn deadly. Pacer Guy then shouted “Enough of that – THEY are not running this race, YOU ARE, don’t waste ENERGY!! It was in that moment that I ditched this chap, I’d had enough. He slowed to taker a gel and I put the foot down.

Grabbed another bottle of water. Could feel the gentle need for a pee creep into my bladder, and had no intention of stopping, so eased up a bit on the water and just took sips. Didn’t want to lose the precious electrolytes - hoped it would reabsorb and it did. I took two salt capsules that my husband gave me, very strong ones (5x stronger than regular chews). Bit risky as hadn’t tested them in training but they were fine. He gave me eight, but I only planned on taking four, as I don’t suffer cramps, but also didn’t want to salt out at any point. Took another gel. A stitch pain crept in between my left shoulder blade and collar bone. It was more annoying than sore, but it lasted a fair while which had me a bit worried. Eventually it faded.

11 to 20km (Target 5.36 p/km)

Actual – 5.44 /5.42 /5.32 /5.33 /5.39 /5.40 /6.01 /5.33 /5.26 /5.40 /

Really enjoyed this part of the run as we were back in the park and there was lots of downhill. About 1km beyond the Furry Glen I was approaching the 4.10 pacers and that was quite congested. It was downhill and I had to overtake four times (into the soggy grass bank which was a bit risky) to try and maintain pace and get through the pace pack. Once I got by them it felt lovely and open and I can honestly say I never gave pacers another thought – behind or in front. It was just me and my two data point watch now – pace and elapsed time (the latter not meaning a jot until the last half hour of the race where I knew my brain would cope with some simple maths) - that’s all I could manage strategy-wise. Took another gel at 15k. Chapelizod was a buzz, but the hill at the end I had completely forgotten about from last year. The head wind was unreal, I slowed right down for it. Great crowds out in Kilmainham and a woman I worked with years ago who was handing out cups at the station screamed my full name at me. It was a mighty boost! Took another gel as was focused on taking one every 5km, whether I felt I needed it or not, and I took a cup or bottle at every water station. I slowed almost to a stop to drink from cups – really dislike them – messes with your rhythm so much I find.

21 – 30km (Target 5.42 p/km)

Actual – 5.45 /5.58 /5.38 /5.30 /5.34 /5.29 /5.44 /5.30 /5.31 /5.36 /

Crumlin Road was fine. I did find the need to tuck in behind someone so the wind must’ve been strong enough – can’t remember. Tucking in was unsuccessful as the runners were too spaced out. When I found a big guy to tuck behind they were usually running too fast or slow, so it just didn’t work. I was weaving to do this and so wasting energy, I just let go of the idea of tucking and cracked on. Passed the halfway point and didn’t even look at my watch to see elapsed time, no point, as trying to cross check with pace band and do maths would distract me and I actually didn’t really care, I was confident enough with the km splits that I was doing ok. A really positive thing was how I was feeling – which was that I was working hard but felt good. No panicky feeling at this spot like last year, when I couldn’t wrap my head around doing it all over again for the second half. @Laineyfrecks spotted me and we high fived, and fair play she took a decent running pic of me. Just at McGregors pub we all had to quickly fall into single file due to an oncoming ambulance – It got through fine. Up the Walkinstown stretch before the roundabout I saw a pal from parkrun and high fived, I remember telling him I was tired. He slapped me on the back and told me my husband @Lazare was doing great – which was a great update to get at that point – it spurred me on. Cromwelsfort Road, Terenure etc were a blur. I have no memory really except fuelling and watching the kms. A pain deep in my right hip joint did creep in however but was manageable and I knew it was just fatigue. Kept on with the gel and water intake and popped another two salt tabs.

31km to 35km (Target 5.35)

Actual: 5.48 /5.23 /5.31 /5.41 /5.46 /

Mainly a blur, but I do remember needing to dig really deep mentally because some negative thoughts were creeping in that I could not let spiral – mainly about other runners that were distracting me with talking and also the spectators shouting (I’m ashamed to say). This happened last year too, but this time it wasn’t as intense, and I wasn’t wishing for the headphones like last year. I kept flipping my thinking to positivity and it worked. I recalled a lot of the learnings I took from David Goggins’ two books which I listened to over the course of my marathon training – like leaning into the pain and discomfort to get through it and out the other side. I also showed self-compassion and this helped a lot too – I’m a natural introvert who likes solitary time and bitesize interactions with people. At this point in the race I’ve run in many packs, listened to many conversations, and received 3 hours worth of shout outs and bell ringing from spectators. Whilst that energises sometimes, I find it eventually becomes overwhelming, especially when you’re pushing the envelope, as it were. I know this is a me problem and not a them problem and I planned for it - to overcome it I visualised running up a tree lined mountain, with just nature and rivers and soft woodland floor underfoot, and it helped a lot. I then happened upon the section that I was bent over rubbing my quads last year. I remarked to myself how comfortable I felt (in comparison) and that was another fabulous boost.

Heartbreak Hill was a non-event (I still slowed right down) and I remember a spectator shouting at the crest “That was the last hill, you made it!” and that was a great boost. Go9t another shout out from an ex co-work and that was lovely. At 20 miles I had the sense to remember there’s only 10km left and I sense checked if I could keep the pace for another 10km - I was full of confidence that I could, but I figured sub 4 has slipped away marginally. Either way If I kept at it I’d be on for a big PB.

36 km to 40km (Target 5.38)

Actual: 5.48 /5.19 / 5.19 / 5.14 / 5.18 /

Again more of a blur, just getting through it km by km, but generally felt ok. Repeated a few mantras over – “Youve trained for this”, “Pain is temporary”, “You’re on the home straight” etc. I really got into the zone. Head up, straight gaze, relaxed (ish) body except for legs. Zoned out from the fanfare. Hip pain was to the forefront now but I managed it well. Had a mild headache develop (I think that was down to the mental overwhelm more than anything physical). N11 stretch was grand, up over the bridge to RTE and beyond Vincents Hosp. I looked at my watch at some point and it was about 3h 30 min elapsed. There was about 6km to go. I did some very simple maths thinking if I speed up I might make 4hr. I just remember thinking I can do 6km in 30 mins no bother – a push at that point in the race but I was confident. I haven’t checked back to see if that thinking even made sense. There was no logic or calculation applied so probably not. I just went faster, as fast as I could handle, which in retrospect seemed to be circa 5.18 pace. I really wanted it to all be over now and that kept my pace fast! The faster you go the quicker its over I told myself as I questioned all of my life decisions heretofore. I took full advantage of the downhill kms with a slight forward lean and got a great helping hand from gravity.

41km to 42.2 (Target 5.36)

Actual: 5.25 / 5.14 / Last 400m 4.39 /

This part of the race was simply sublime. I was so focused. I started interacting with the crown – LGBTQ group were buzzing and I grabbed a small flag from the Palestinian supporters group. The woman said nothing other than screaming “FREE PALESITNE!” It was electric. The noise was bouncing from one side of the crowd to the other and back again and vibrating from my solar plexus outward. Then the shouting was replaced by screaming. None of it decipherable anymore. Turned left onto the canal and saw the countdown markers. Someone shouted “Great running!” Another boost. Turned right and ran by the church and noted a pothole and two pools of vomit to be avoided, otherwise a blur. The purple mile was trippy (in the psychedelic sense), I found it trippy last year too. I found one final kick, where it came from I have no idea. Maybe I was buoyed by the fact that the finish line was imminent once I saw it, rather than a long stretch as per the original finish chute. Crossed the line, pressed the watch, and saved it without even checking the time or the overhead clock. I really didn’t care.

Aftermath

I stumbled on, got my medal, top and bag, and a few mins later fell into a doorway where a few lads were getting changed/resting up. One lad had his phone out and I asked him to look me up as I didn’t know my time. He handed me the phone and I searched myself on the app. Could barely focus on the screen, as if I were drunk. “3.59.37!!!” I roared and everyone around me cheered and gave me back claps! It was epic.

Stumbled up to McGrattans and met Lazare, MrJinx and my mentor SkyBlue46. It was a fair walk but it did me good. We all hugged and celebrated. Everyone was delighted with how they did. Creamy pint of Guinness to celebrate! Sure you’d have to.

Took me many days to do this report as I got so sick for a few days, all good now though.

Stats of interest (from TDL)

46 minute PB!

First Half: Second Half:

Time: 2.05.20 1.56.36

Pace: 5.56 p/km 5.31p/km

Position:11063/ 17824 6,114 / 17628

Overall Position:

8343 / 17723

Gender Position:

1532 / 5644

Gender/Age Group Position F/45:

292/1021

Learnings / Keys to Success

Probably could’ve gone faster in first leg, but who knows how that would have affected the second leg.

Don’t make changes to your watch face at the 11th hour

Amazed at never stopping, save for slowing right down for water cup drinking. Like, how?? Not even a pee stop.

Got into the mental zone early on and save for friends, Castleknock and the finish chute I didn’t really engage spectators or other runners.

Running 5 or 6 days per week the entire block was key to success I feel - You can do a mix of all type of running when running almost daily.

Full commitment to the training block – I think there was only run one I didn’t finish due to feeling unwell and having an emotional day.

Racing – I think I did 9 or 10 races this year – all helped to build up my confidence, banish the imposter syndrome. Running in club runs like St Coca’s and Johnstown 5Ks really made me feel like a proper runner. Also, rocking up to some of these races by myself, and then heading home was a big deal for me (introvert) Had to chat to people and let the barriers down a bit.

Being mindful to run Easy when the plan dictates, but also, always running near the threshold of Easy tipping in to Steady. Gotta be always pushing in order to make consistent gains.

2 Long marathon paced runs in the block.

Prioritising sleep throughout the entire block, not just as race week approached. I turned into a right granny and adored my sleep!

Ate well and never ran hungry - not my jive at all.

Running, running, running – I’ve clocked 2100 KM YTD

What’s Next?

Jingle Bells 5k. Cannot wait to start training for this!! But I’m still recovering from both the marathon and this dose, for now.

Huge shout out to @Lazare and of course @SkyBlue46 for your expertise, mentorship and above all belief! Oh and David Goggins, he needs a shout out too. STAY HARD!!!

Thanks @crisco10 , Still on such a high. Are you?

I remember last year after the marathon I got a bit depressed (I struggle with the shorter winter days and whilst I did Jingle Bells 5k I'd no training plan for it to focus on) - need to make sure I'm back out and at it ASAP 😁 I've not run at all since last Sunday but I'm ok with that (for now)