Send in the Clowns - BAC 10K Challenge

I don't know if I am justified in describing this as a race report, as I wasn't really racing. I think a more accurate description would be 'Connemarathon long slow run while other people are racing report'.

In the weeks leading up to the race I was having doubts as to whether or not I should take part in the Connemarathon due to shin problems. These issues persisted right until the start of the race. So, though the plan was to run the race almost a half hour slower than my planned pace in Edinburgh in eight weeks time I was still a little nervous before the starting gun starting bull-horn. Thankfully, a couple of miles into the race, these problems hadn't persisted, so I knew I was going to be ok to go the distance.

My buddies plan was to finish sub 3:45, so we figured we'd stick to a pace that was sub 8:23/mile, going a little quicker for the first 13 miles to bank some much needed minutes for the two hills in the second half, which we have run a number of times in the half marathons over previous years. So I dialed the pace into the Garmin, pinned some gels to my shorts, donned my boards AC singlet (with great pride :cool:) and after an efficient bus transfer, lined up at the start, with the other cold nervous marathoners.

While we were waiting for the kick-off, the route was cleared for an Ultra runner (known only as George) who pelted past all of us at a very brisk pace. I understand from other reports that he suffered later in the race, but he looked to be in fine form as he flew by. Then it was our time to go, and we settled into the rear of the marathon pack, deciding to take the strategy that we would pick off the field as the race went on. The weather was cool, and dry. Perfect for this kind of race. The first few miles passed uneventfully, with wonderful scenery and backdrops, as the runners settled into their respective paces. The pace was very comfortable for the two of us, as we chatted, joked and enjoyed the journey, with a slight head-wind. Water stations were well supplied and well-manned and exactly where they were supposed to be, which was great.

We were in great form as we arrived at Leenane, Lenaune, Leenaune, the half way point, and the views and pleasant down-hill really lifted the spirits. Soon afterwards we started picking of the back of the half-marathon field, and what a great bunch of people they were. Just as we had cheered on the Ultras and Marathoners in previous years, so they returned the favour in spades, giving us encouragement whenever they saw our marathon race numbers. Having run the half marathon the two previous years, we were now on familiar territory, on roads and hills we knew well, which helped greatly. As we arrived at the Hell of the West, I felt like I could run at this pace forever without ever needing to slow down. Having trained on far more substantial hills, 'the hell' felt like little more than a gentle climb. Running buddy was feeling the miles at this stage, but surrender was never an option, so he persisted, and I goaded him on, towards the finish line.

Some great support over the last two miles, we picked up the pace and sprinted together over the finish line.

So marathon number 3 is completed. Far from the fastest, but still, one of the most enjoyable. For those marathoners constantly striving for the next PB, I recommend taking a break at some stage, to go out and really enjoy a marathon. In future, I'd like to continue running 3 or 4 marathons a year, targeting only one or two of these for beating my PBs, and running the rest for the sheer joy of running in great surroundings, with generous fellow competitors.

These statistics aren't really mine but his, but here goes anyway:
1/2 Marathon Splits: 1:47 and 1:50 (which is very even, considering the hills).
Overall time: 3:38
Finish Place: around 104/474

My average heart rate: 148 (77%) (Happy with this!)
Link to Motionbased

Now - back to the hard running. 69 Days left to Edinburgh!

Cross-posted from the Connemarathon thread:
Here's my photo diary from the race: http://irelandbygps.com/treks/connemara09/.

I'm thinking that Flickr or Locr might be a better medium for the photos, but at least you get a sense of where the photos were taken. Sorry for the poor quality of the photos, but I wasn't slowing down. I left the crappy photos in there too, for part of the experience. You can click on the blue pushpins for the full size images.

mp1972 wrote: »

Well done on your 'training run'
What are you aiming for in Edinburgh?

Hi mp, I'm hoping for 3:05-3:07. Pretty specific, but you gotta have a plan!
How's the ultra recovery? Are you still ultra-sore?

Today: 8 miles with 5 x 611m Intervals with 90 secs jog between intervals.

Wasn't sure about doing speedwork so soon after the marathon, but limbs were feeling pretty good, so decided I'd go ahead, but do the intervals on the grass. So did an easy 4 mile (7:34/mile) jog to the park, followed by the intervals, which turned out to be 611 metres long (instead of 600s). Damn Metric Vs statute. Lots of strong gusts of wind in the park to mess with the numbers, but stayed fairly consistent.

Had set up a really good advanced program on the Garmin, but messed it up completely, including 90 minute rest between intervals instead of 90 seconds. A bit excessive! Calf muscles were rock hard and quite sore afterwards. To be expected I suppose.

I haven't done 600m reps before (not to mind 611m!), so have nothing to compare the intervals with, but the pace seemed about right (5:56/mile).

Motionbased link

Skipped yesterday's session, as I could still feel that niggle in my left calf.
Today: 7 miles with 8x100m strides
Stuck to the grass, as still a touch of post marathon recovery. Forget my HRM, so ran at a comfortable pace, which worked out pretty brisk (only slightly slower than PMP).

Summary: 7 Miles @7:14/mile, in 50 mins.

stmochtas wrote: »

Thanks Krusty. My plan is not run a marathon this year and see how far I can take my 10k speed. The story so far is 48:54 in Clondalkin and 49:00 in Tubercurry. Hoping to PB the Bupa though. I might look at marathon training if I don't get results from the 10k program I am on.

I'm intent on getting a PB for 10k too, but decided against Bupa, as the crowd makes it difficult to accomplish your goal. I think I'll have a go at that other Phoenix Park 10k race in early May (ARC challenge). It's a pity that there's f3ck all information available about the course though. I see it's sponsored by the Mongolian BBQ, so maybe there'll be some nice sticky ribs after the race.

Yesterday: 90 mins Astro football, with 10 minute warm-up. Great to get back to it, after a marathon-related lay-off - but jaysus, it hurts.. It's gotta be good for me, when it hurts that much. Covered just over 4.5 miles on the pitch.

Love those track-logs!

To: All you sub-3'ers*: I salute you!
*: Including the three who will join the clan this weekend in Rotterdam!!

Today called for a 12 mile LT session, with 7 miles @Half Marathon - 15k pace (which I note is a sub-3 hour marathon pace). I found it very tough going, for just seven miles, so I appreciate just how much hard-work you have put into your training to get where you are today).

Still carrying a lot of muscle pain from football, so less than ideal conditions for an LT session, but I just hate missing an important session, particularly when the sun is shining, so decided I'd see how I felt after the warm-up miles. The laps of Cabinteely Park have a couple of short hills, so pace is a little difficult to manage, but glad to say I completed the session, though I was pretty wrecked afterwards. Average pace for the seven faster miles: 6:47.

Summary: 12 miles in 1:27 @7:14/mile, HR=153.

I'm hoping to make it alright, sounds like a great race, and I've hiked all of those sections before (albeit in the other direction). I do want to record a good time in the Wexford half the following week too.

I take it that with your successful bid at the sub 3, you wont be participating in the IMRA race?

asimonov wrote: »

i did something similar a few days ago in terms of pace and distance, it was so much harder than grinding miles out at (my) marathon pace. I'm hoping it will be easier in wexford as there should be something other than the effort to occupy the mind. It's either that or bring an extra lung! Do you plan to do anything specific for wexford or just keep on the marathon programme?

Hi Asimonov, nothing specific. In fact the plan to do the Wicklow Way trail race is gaining traction, so that might be my training run for the Wexford half marathon.

I just checked my P&D schedule for the weekend of the 19th, and I'm supposed to be doing a 17 mile run with 14 miles @PMP, so I reckon trying to beat 1:30 for the half in Wexford will be a good alternative (faster than PMP, but shorter). Are you going to try and beat 90 mins?

I have done 1:33 before in training, over a much hiller course, so I reckon if I take it easy the day before, it should be achievable. We should be aiming for around 6:50/mile. If I have it in me, I'll probably try and pick up the pace from mile 10 onwards.

Another 4, to round off the 12.
4 Miles in 30 mins, @6:38/Mile.

Canceled Sunday's 20 mile run, as my legs were telling me that it would be a mistake(shin and hip pain). Having done 3 x 20+ mile runs so far (including a 26.2), I'm well ahead of schedule for long runs, and I think two days of rest at this stage is more important. However, running has become such an important part of my daily schedule that missing out on a run is a very difficult thing for me to do. Note to self: Need to find a non-impact activity to sub for some training runs.

Today: Vo2Max - 8 Miles with 5x600m @5K pace
Still sore shin/hip, but was fine once I got onto the grass. Intervals went well. In fact I had to slow down a little, as my most recent 5k pace is 6min/mile, and I was running closer to 5:30-5:45. Stiff and sore afterwards though.

Summary: 8 miles in 59 mins @7:25/mile.
Interval pace: 5:47/mile.