It's now fun to run

Thursday 1st May 6 miles @ 9:22

Recovery run. Legs felt quite tired starting out so just took it as easy as they wanted, ignored the watch and enjoyed the run. Last couple of miles turned out to be a little quicker than normal.

Friday 2nd May 12 miles @ 8:29

Really nice morning out for a run. Was into a nice rhythm from early on and the run flew by.

Sunday 4th May 18 miles @ 7:49 (inc 14 @ MP)
This has been playing on the mind for a while so it is good to have it done. Was hopeful that it would go okay after having a good go at 12 @ MP two weeks ago. Legs were feeling quite good on the warm up. Done two and half miles easy warm up and then got into the MP miles:

7:29, 7:26, 7:40, 7:35, 7:33, 7:40, 7:36, 7:30, 7:27, 7:34, 7:30, 7:32, 7:30, 7:20

A little bit slower on average than two weeks ago. Knew from very early into the MP miles that the effort to keep the same pace was that bit harder. Didn't seem to get into the same rhythm.

Have one more harder week of training before the tapering starts.

Runchick wrote: »

14m at MP is a cracking session Dazza, especially at this stage in your training cycle. Surely you've nailed down a target time after that??

Yeah I have a plan/strategy almost settled for it. Not really going for any particular time, more trying to run the race the best way that I can.

Saturday 10th May 8 miles @ 8:33
Nice easy run with a few strides at the end.

Sunday 11th May 20 miles @ 8:15

4th and last 20 miler of this cycle. Was trying a new singlet top for first time to see whether that would feel more comfortable. Out early and was pleasantly surprised to find legs were feeling good from very early in the run. Had broke the run into loops of 9 and 11 miles to make it seem easier in my head. The first loop went by quite easily. Noticed I was averaging 8:30 pace after 10 miles. Pace kept gradually picking up during the next 10 with last 3 getting close to or under marathon pace.

Pleased with that one. Singlet felt fine, likely to be the choice for the marathon. Brings up a second 68 mile week which has been the peak for me. 3 week taper starts now.::)

Monday 19th May 5 miles @ 9:31 – Recovery Run

Tuesday 20th May Letterkenny Inter Firms 5K – 21:01

Plan had a session of 3 x 1 Mile @ 5k pace. Had thought for early on that it might be easier just to do a 5k race. Was meant to do a tune up race on the plan on the Saturday of the previous week but there were none available.

This is probably one of the top 5k’s in the county. Very good course, gets a good field and conditions on the night were pretty much perfect. Up until around the 3k point the race went well. Let the demons in my head get their say in then to leave a pretty disappointing finish. A session might have been easier after all.

Wednesday 21st May 4 miles @ 9:00
This was an evening recovery run but wasn’t watching my pace and ended up going a little quicker.

Thursday 22nd May 0
Was just putting on the runners in the evening to go out the door and then life got in the way. Could have still went out but it would have been a late start and finish and wanted to get Friday’s run done in the morning so just binned it.

Friday 23rd May 7 miles @ 8:35
Nice handy morning run. Done a few strides at the end.

Sunday 25th May 13 miles @ 8:40
This run ticked by quite nicely. Had a slow start but pace picked up as the run progressed.

Monday 26th May 5 miles @ 9:32
First of a few recovery runs planned for the week.

Tuesday 27th May Rest
Had planned to have the week’s rest day on Thursday but decided to change that at alarm clock time!

Wednesday 28th May 7 miles @ 8:50ish with 2 @ MP
Lovely morning for this. Knew heading out that my garmin battery didn’t have too long of a life span. Sure enough after 2 miles it was gone. Decided to postpone the MP miles until Thursday and kept the rest of the run pretty handy.

Thursday 29th May 5 miles @ 8:29 With 2 miles @ MP
A little bit overcast heading out for this but still mild. Have been having a variety of aches and pains at the start of runs over the last couple of weeks. The reassuring thing (I think!) is they are never in the same place. Done two miles pretty hand before the 2 at MP (7:32 & 7:36) and another easy one. MP felt ok, a steady effort.

Friday 30th May 5 miles @ 9:11 with strides
Today looked like it could be quite busy so rather than trying to squeeze another run just for the sake of it went out yesterday evening for the final run. Late going out but it was still quite mild. Kept it very gentle.

So that's the cycle complete. Picked up my race no yesterday and have gear laid out. Plan for tomorrow is to ease my way into it and then see what happens.

Walled City Marathon - Derry 1st June 2014

Previous Marathon History
This was my 3rd marathon having “completed” Dublin in 2011 & 2012. The less said about 2011 (time: 6:14:03) the better. I returned a year later thinking I was properly prepared but quickly realising that I knew very little about running (and still don’t!). Set a PB of 4:41:06. Concentrated last year on shorter distances and toyed with the idea of doing the same this year only to sign up for Derry in October/November.

Training
Followed the 18 week P&D’s 55-70 mile plan for this marathon. Had debated between this and the up to 55 mile plan but thought (and hoped) the extra mileage would help with any endurance issues. Before the plan started I built up the mileage getting into the 50’s for 3 out of 4 weeks. Overall training has going all right. The body seemed to hold up ok to the increased mileage, got some good LR’s and MLR’s in. Not going to miss the 14/15-mile MLR’s which involved a 4:00 a.m. alarm. Struggle a bit with the LT runs and didn’t get the last one (7 miles @ LT) done. The VO2 max sessions near the end of the plan were tough but a nice change at the same time. In the end I actually peaked at 68 miles and due to tapering for races the plan became a 50-68 mile plan. I adjusted the schedule for races. The plan seemed to try and put 3 harder (higher mileage) weeks together before stepping back. The way my races fell I seemed to be stepping back after 2 weeks.

Tune Up Races
I ended up doing 3 tune up races: Omagh Half Marathon, SSE 10 Mile Derry & Letterkenny Inter Firms 5k. None of them went according to plan or inspired confidence. They were all useful in preparing for the marathon but each of them dented the confidence a little bit also.

Build Up
Tapering started 3 weeks out and it probably came just at the right time as mentally the training had become a bit of a chore. Can’t say I noticed a dramatic increase in freshness during taper. But most of my runs during taper were done early morning so it always takes a couple of miles to get going with them anyway. In the week before the marathon made sure to do the basics, drank plenty of water, increased carb intake, made sure to get a bit more sleep. Picked the race number up in Derry on Friday. Had heard earlier that day that there was an incident at the Everglades Hotel, the start of the marathon, which caused a fire in the reception area of the hotel.

Race Day
Was up at 5 a.m. which was around the norm for a Sunday long run. Had breakfast and headed over to Derry. Going through Newbuildings saw the first sign of the traffic cones and marathon route started to focus the mind. Parked at Foyleside east and got the shuttle bus back out to the start. Was at the start an hour and half early but that time seemed to fly by. A couple of toilet trips and then getting myself sorted before leave my bag in the bag drop area and it was time to move over to the start line. Despite Friday's incident it was very relaxed around the start area. I had seen a few PSNI Officers around the front of the hotel with dogs but I would say most people would have missed that.

Lined up beside the 3:30 pacers. Plan as such was to head out with them for the first 3-4 miles and see how things felt then. Had thought that pace would ease me into it and should be able to pick it up a little before the first climb on the course between 7-9 miles. Took a gel before we got started.

Miles 1-5
The race started with the sound of a horn and it was a slow get away before we were moving out of the hotel grounds. Out on the road I slotted in beside one of the two pacers. The run down towards Newbuildings was seamless. Felt good, was holding myself back from moving past the pacers. The course turns back on itself in Newbuildings so we meet the leaders come back towards us. Unsurprisingly Freddy the Kenyan was already in a good lead. A quick check of the pace showed we were running low 7:40’s which surprised me. Eventually I realised the pacers were purposely doing this with the course profile in mind probably. Coming back in the Victoria road we branch off onto an adjacent walkway that takes back in towards the city.

Miles 6-10
Took my second gel after 5 miles. Mile 6 had the first run over, or more accurately under, the Craigavon Bridge. Garmin went a bit crazy under this. Getting out on the other side was the first time we meet the crowds out supporting in real numbers, up until then it had been rather quiet but comfortable all the same. I knew miles 8 and 9 would be tough. The pace group quieted down as we climbed up the Letterkenny road. We reached the summit earlier than I was expecting. It should have been an easy back in effort at the top but the pace picked up and for half a mile we were going sub 7:30 pace before the pacer had realised. The injection of pace made me realise that I wasn't able to move ahead and I was going to do well holding on to the group. Took another gel at the 10-mile marker.

Miles 11-16
We had turned off from the Letterkenny road and travelled down a country road before moving onto a walkway that brought us back alongside the river. Plenty of tree cover here which messed with the garmin and the pacer took a pit stop which all messed with the pacing for a while. Went through the halfway marker still out in the countryside in 1:42:42. Was working too hard at this point so eased off a bit and the pacing group slowly moved ahead. Took another gel hoping it would help get me back on track. They had moved out of sight when we made back into the city. A nasty little climb followed up to the Craigavon Bridge. I had lost the comfort of a group and was running solo now.

Miles 17-23
Miles 17 - 18 took in the 2nd major climb on the route, the Limavady road. I really struggle up this and came to a walk a few times on the way up. At this stage it is just a case of trying to get to the finish. A nice downhill stretch had started at the end of the 18th mile but I wasn’t able to make great use of it. We moved down along the river into St. Columb’s park. It was fairly quiet along this section and I struggled some more. Had a couple of toilet stops along here. Seen New Runner from these parts go by me just before a hill in the park, she was going strong. Coming to the end of the park heading towards the Peace Bridge you could hear the noise from the other side of the river. This seemed to pick me up a bit and I started to go past some people and get into a comfortable stride. Crossing the Peace Bridge was one of the highlights of the marathon. I was moving properly again, going past a few people. Some nice views on either side of the bridge and there was a fresh breeze blowing in your face. There was great support on the other side of the bridge and I started to think that I might be able to keep going until the finish now. Unfortunately once we turned off from the Strand Road (onto Bay Road I think) the noise disappeared and we were almost on our own again. I startled to struggle again. Took another gel again hoping it would give me something. I think it was before the 22-mile marker I got hit on the head by a balloon as the 3:45 pacers were going by. I tagged onto the back of their small group and managed to keep with them for half a mile or so before having to ease off again. Legs were really starting to cramp up at this stage. Feet had become sore from 16 miles onwards and it was making it hard to get a comfortable stride going.

Miles 24-Finish
We were heading back in towards the city again and I thought if could get myself going at a consistent pace the noise of the crowds might keep me going until the end. Once on the 25th mile I started to think about the infamous Fahan St. hill. There was a small hill halfway through this mile, which I made it up ok without any real bother and started to think that was it done. Soon realised that I was mistaken! The real climb came at the end of the mile. There was a slight climb before a left turn back and upwards and it look quite imposing from the bottom. It was swarmed with people on both sides and the noise level was unbelievable. I put the head down and just concentrated on keeping going. The higher you got up the narrower the road got as the crowds were narrowing in on us. When you think you got to the top you have to turn right and go through an archway, which has another part of the climb. I had to go past one guy near the top and there was just enough room to make it past him. The route then flattens before gradually giving you back all that elevation. The crowds quickly vanish but it isn’t too hard to keep going now. Only a mile to go! The last half-mile or so is on the flat again running alongside the Foyle once more before turning into Guildhall Square. Think some guy went flying past me on the run into the finish line. I could see the clock in the distance and the time tick over 3:45. Was surprised at that considering that I had been passed by the pacers a few miles earlier. Put the foot down for the last bit and was pleasantly surprised to see 3:44:59 on the watch (chip time 3:44:57).

Was quickly presented with a gigantic medal (weighs a tonne) and there was a relatively smooth transition getting some water, goodie bag and picking up my bag before heading out and meeting up with Mrs. Dazza and the little ones who were there to greet me.

Have had time to have a think about it all and overall I can say I am satisfied with the effort. Managed a 56 or so minute PB despite things not going according to plan. Obviously I had trained with a better time in mind. However, nothing in my tune up races actually confirmed that a 3:15 or 3:20 was actually on. Bearing in mind the course profile it wasn’t a race to try and push at your time limit at anyway. A 19-minute positive split isn’t the most efficient or fun way to run a marathon admittedly.

Was impressed with the marathon as a whole. Very well organised. The route is tough but manageable. The support in the city parts is pretty impressive. There are unfortunately parts were supporters can’t or don’t go which can be difficult. The numbers are up on last year I think and they seem to be learning from past experience. And for those who like a nice medal you probably won’t get a bigger one than here. It was pretty good value at £35 (I think!).

Where to now?
In my head I have unfinished business with the marathon. It is still a nut that I haven’t been able to crack. Am likely to be in Dublin this year for DCM but will be running that with Mrs Dazza who will attempt her 1st marathon. Will likely leave the distance again for another while. Would like to see improvement over shorter distances before attempting another cycle i.e. looking more at strength in races when things get tough more so than improved times. Have earmarked a few 5 and 10ks to do over the summer now. Hoping the mileage done over the last few months will stand to me. Will follow a plan for training but am looking forward to having slightly less structure and just enjoying it a bit more. For the next few weeks it will be a case of taking a bit of rest and then some easy running.

career_move wrote: »

Well done Daz. Sorry you didn't get the time you wanted and your training deserved. It sounds like a tough enough route and a pb of nearly an hour in a year and a half is super. How are the legs feeling?

Thanks CM, forgot to put the link to the route in report. Route had some tough parts but I was actually expecting worse. Legs have come out of it ok. Still a bit of DOMS but nothing major.

Runchick wrote: »

Hey Dazza brilliant report, you've come such a long way since DCM 12, congrats on such a huge pb! I'm the same as you with the "unfinished business" with the marathon but learning to be patient! Enjoy the break and rest for a few weeks, I think we need time out mentally just as much as physically. Do you know how New Runner got on? I was hoping she might post something around these parts...

Thanks Runchick, assuming I have the right person New Runner had a great race, time of 3:36:03 and looks like a 2 min 30 negative split. Pretty impressive!

So onto the running!

After a nearly no running in July and the first half of this month I have tried to get back into it.

I have just started in the last two weeks trying to slow build up the mileage.

So two weeks ago it was a slight shock to the system but I managed 19 miles @ 9:53 mins/mile average.

The week just past was 22 miles @ 9:27 mins/mile average.

Plan for the moment is just to build the weekly total up gradually.

AuldManKing wrote: »

What are you up to K these days? Still flittering with the dark side??

https://ar.attackpoint.org/log.jsp/user_16271 put a life jacket on before opening

career move wrote: »

Welcome back!! Glad to hear you haven't abandoned the early morning runs

Thanks CM, congrats on your race, still haven't finished reading the report yet! Sounds like you are enjoying it all

Thursday 1st September 4 mile progression run = 4 miles @ 8:56

The first mile of this was very easy, 2nd mile still relatively easy but a little quicker. After that I tried pick up the pace by 20 secs/mile every half mile with the last 1/2 mile done at 7:38 pace.

Friday 2nd September 4 miles easy = 4 miles @ 9:25
Back to just nice and easy running for this one around the town.

Saturday 3rd September 7 miles easy = 7 miles @ 9:09
First run probably this year out into the countryside. Used a route that has been well worn at this stage but it was the first time going around it this year. Miles 2 & 3 have a pretty constant climb which tested the legs and lungs that were not used to that for a while. But a good run to get done. I am hoping to get the distance for this run up into double digits in the weeks ahead.

That's 25 miles up for the week.