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Making every mile count

dublin runner

With DCM 2013 done and dusted it is now time to look forward to 2014. I have lurked around these parts long enough and now the time is right to stick my head above the parapet!

Background

I began running in Spring 2012. Running a marathon was always a life goal. DCM 2012 was the target as it was my hometown marathon. I enjoyed the day and ran it in a very enjoyable 3.46:17. I loved every step. Beforehand I thought that this would be it, marathon box ticked and now to do something else! In truth, this was just the beginning and I quickly realised I wanted/needed to continue and improve (I’m quite competitive!).

2013 saw big improvements, particularly from August onward (here I began coaching sessions). My PB for the half marathon dropped to 1.24:28 (Athlone Flatline) and the possibility of a sub-three hour marathon became a real possibility. Training went well and I peaked with a 90 mile week three weeks out from the goal race of 2013.

The plan for Dublin this year was simple, run with the 3hr pacers until Mile 20, let the pack do the work and hopefully push on. I knew I was in good shape and secretly thought a 2.56.xx was a really possibility, although never sharing this with the coach! The plan was executed perfectly to Mile 20 and I felt strong. Here is where I wanted to gradually wind things up and finish strong, bringing the miles down to the 6.20’s. Unfortunately, cramp struck from nowhere at mile 22. What a time for your first ever leg cramp! I dug in and motored on. To be honest I was in pain. The pace never slowed though and I finished in 2.58:53. I was delighted but annoyed at the same time. I was full of energy but cramp stopped me cruising to the time I secretly wanted.

2014

My 5/10k times are quite weak in comparison to my marathon time. November and December will see my first ever plan for these distances. January will see the start of a new marathon training.

Distance|PB|Goal
5k|18:24|>17:20
10k|40:09|>36:30
Half M|1.24.28|>1.20.00
Mar|02.50:53|02.49:59

The plan and goal is the Paris Marathon in April but I have a few fall back options in case that doesn't work out. My 10K time is particularly soft so I’m look forward to taking a chunk off that! These targets will motivate me until Spring.

Anyway. The days since Dublin involved way too much Guinness and bad food so time to get out those runners and get running.

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dublin runner

AuldManKing wrote: »

Amazing progression, DR. Really amazing - you're in good shape.

You are dead right - no bluffers on that course, so many hills and a tough finish. Great running by you today.

Cheers. Great job today. Didn't see you but heard great things about your group. Fantastic day for it.

tang1

Have you shaved since your Irish Runner photoshoot? Was keeping an eye out for you but obviously missed you. Great running & savage progress over past few years.

dublin runner

tang1 wrote: »

Have you shaved since your Irish Runner photoshoot? Was keeping an eye out for you but obviously missed you. Great running & savage progress over past few years.

Ha! I know, that photo makes it look I have a bushy beard (not true of course!) I had to shave for work though. Such a pain! Were you marshaling? If so, very well done. Every junction was very clearly indicated.

tang1

dublin runner wrote: »

Ha! I know, that photo makes it look I have a bushy beard (not true of course!) I had to shave for work though. Such a pain! Were you marshaling? If so, very well done. Every junction was very clearly indicated.

I was just short of ten miles in at a staggered crossroads, i'm originally from the area so wanted to help in someway this year seeing the race practically passes my family home front door. Great result again.

dublin runner

Monday 6/10

AM

Sports Massage.

A kind present bought for me by a good friend meant I spent an hour of my morning getting the bejaysus kicked into me. I didn't quite expect it to be quite as sore but I guess that happens if you've only gotten one massage before. Ever. I know, I know....

PM

8.20 Miles Easy @7.11p/m in 58:53

The legs felt pretty good after the mornings pounding and the steady long run the day previous.

Tuesday 7/10
13.30 Miles Various

AM

8.30 Miles Easy @7.17p/m in 1.00:24

PM

5 Miles Easy @7.21p/m in 36:44
-inc. 3 x 30 second strides @5k effort

Wednesday 8/10
11.5+ Miles

AM

-W/U 1 Miles
-7x1km reps (3.20-3.24) with 200m recovery
-W/D 2 Miles

One of those sessions were I never felt comfortable. Maybe it was the horrible conditions or maybe it was because I was in Tallaght :pac:. Only joking! Nice to meet up with Ecoli and Dr.Q but the lack of track work recently showed. I never got into any rhythm, partly due to some tension in the left shoulder. I managed to finish the 5th rep, somehow clinging onto their coattails. I always managed to keep with a second or two of them but I decided to sit out the 6th rep as I was working a bit too hard. If the marathon wasn't so close I would have fought on but stubbornly I returned to finish the last two reps.

I think a lot of the flatness had to do with the lack of any track work recently. All in all a good session with two lads a bit ahead of me, especially over the 5/10km distances.

PM

4 Miles Easy @7.18p/m in 29.13

Legs felt great with no tiredness from the mornings session.

The slight reduction in the mileage this week is leaving me that bit fresher. The last big decision is whether to race a 5/10km this weekend. There isn't a lot of choice so I may choose to leave it. Interestingly I raced a 10km 11 days before Rotterdam in April. I think this really helped sharpen and focus the mind but this time time around I want to give myself an extra few days in between. Experimentation if nothing else. You gotta see what works for you after all. You gotta also learn from your own mistakes :cool:.

yaboya1

I have a couple of questions. If you felt the 10k race sharpened you up in April, why do you think you ran flat (your words, not mine) on the day in Rotterdam. This is not a criticism btw, I'm just interested in where you think you went wrong (Tralee?). Also, do you think a 10k race two weeks out is a good idea in general or does it totally depend on the athlete?

dublin runner

yaboya1 wrote: »

I have a couple of questions. If you felt the 10k race sharpened you up in April, why do you think you ran flat (your words, not mine) on the day in Rotterdam. This is not a criticism btw, I'm just interested in where you think you went wrong (Tralee?). Also, do you think a 10k race two weeks out is a good idea in general or does it totally depend on the athlete?

Good questions.

Why did I run flat? A combination of things really. I was over tapered over trained, if that makes sense. My taper, in relation to my training mileage and intensity, reduced the miles and intensity too much. It wasn't a gradual reduction.

The heat on the day.

Interesting to note that getting stressed, anxious etc. before the race can impede your performance by up to 10 percent. I only discussed this with Dr.Q on Tuesday. I was stressed to the max on the day. All my own fault. Plus travelling takes a lot out off me. The article is around here somewhere. I'll dig out out.

Tralee I dont believe was an issue. Doing 90 plus miles the week after was. Over trained.

Regarding racing prior to the marathon, it's individual. I like to do it but can see why others avoid. If I do race it will probably be more a good hard tempo rather than a flat out race.

Would I have changed a thing in hindsight? No. I am far better for the experience.

It's all about building, layer by layer, training cycle by training cycle. We all have an ultimate dream goal. Every race and training block is hopefully one step closer to this.

dublin runner

Thursday 9/10

8 Miles Easy @7.11p/m in 57:53

With a long day working it would be fair to say I was itching to get out. In the door, quick change and out the door. Pace was a bit on the quick side but it was getting late, not quite 'ecoli late' but late nonetheless!

Friday 10/10
15.5 Miles Various

PM

11.5 Miles

-W/U 1 Mile
-3x(3 miles at PMP with 3 min recovery)
-W/D 1.5 Miles

Rep 1: 6.00, 5.58, 6.00
Rep 2: 5.59, 6.00, 6.02
Rep 3: 5.56, 5.59, 5.56

To break up the routine I jumped into the car and headed for Tymon Park. I wasn't too sure what to expect as the park was unknown to me. It turned out to be the perfect place for this particular session. I quickly found a three mile loop on the first rep. The wind was noticeable but nothing too bad.

I quickly settled into a rhythm. Unfortunately the rhythm was at six minute mile pace so not not exactly my planned marathon pace. I thought the pace would naturally drop but for some reason it would not budge. The three minute recovery was generous enough but felt short. The 3rd rep was the toughest, with the wind and uphill last mile proving troublesome but manageable (somehow a 5.56 mile).

I really must dial in quicker to my marathon pace. If I set off at 6 minute miles on the 27th the blow-up will be seen throughout Dublin. Just look out for the explosion and smoke in the sky :eek:.

Later PM

4 Miles Very Easy (Gamin decided to delete)

The key is to this week is discipline. I have a tenancy to over-train and flog myself to somehow prove something. I find it hard to do less.

So, no racing this weekend. Nothing to prove. Although I might use a parkrun next week as a hard tempo effort/sharpener.

Getting close. Excited.

ThebitterLemon

That's a great MP session A, savage last rep.

Seems to be all coming together nicely.

TbL

dublin runner

ThebitterLemon wrote: »

That's a great MP session A, savage last rep.

Seems to be all coming together nicely.

TbL

Thanks. Happy enough. I set out too fast and was too stubborn to slow down! Not the best managed session but anyway.

Hope you are enjoying taper. Amsterdam won't know what's hit it!

KielyUnusual

dublin runner wrote: »

Thanks. Happy enough. I set out too fast and was too stubborn to slow down! Not the best managed session but anyway.

Hope you are enjoying taper. Amsterdam won't know what's hit it!

In fairness, I think you are better off being slightly above marathon pace in your sessions anyway. Sure TbL would know all about that.

dublin runner

KielyUnusual wrote: »

In fairness, I think you are better off being slightly above marathon pace in your sessions anyway. Sure TbL would know all about that.

True. The Garmin isn't exactly either. Although starting out at below six minute pace will end my race later on. Pretty sure of this. Especially as the plan is to get to mile 7 intact and comfortable and take the race from there. This might meaning running 6.10/6.12 starting out. Miles 3.5-7 are the keys miles for me.

tunguska

dublin runner wrote: »

So, no racing this weekend. Nothing to prove. Although I might use a parkrun next week as a hard tempo effort/sharpener.

Nooooooooooo!!!!! Dont do it man, trust me youre good as you are. Running a 5k one week out is a case of nothing to gain but everything to lose. Just easy low mileage at that stage dude, dont fall into the trap of needing to reassure yourself. The job is done.

yaboya1

tunguska wrote: »

Nooooooooooo!!!!! Dont do it man, trust me youre good as you are. Running a 5k one week out is a case of nothing to gain but everything to lose. Just easy low mileage at that stage dude, dont fall into the trap of needing to reassure yourself. The job is done.

+1
You're giving myself & others sound advice and not taking note yourself.
Think about it. Would you advise anybody else who's running the DCM to race next weekend?
To quote yourself from my log: "What are you hoping to achieve?"

dublin runner

tunguska wrote: »

Nooooooooooo!!!!! Dont do it man, trust me youre good as you are. Running a 5k one week out is a case of nothing to gain but everything to lose. Just easy low mileage at that stage dude, dont fall into the trap of needing to reassure yourself. The job is done.

I hear ye! I probably won't to be honest. I will keep the option open but will leave it until late in the week to decide. This week has gone very well so am in no need for any confidence boost.

Couldn't sleep last night and ended up reading some of your race reports. Great reads.

Hope you training is going well. Cannot wait for a beer after!

yaboya1

dublin runner wrote: »

Cannot wait for a beer after!

I think that's the one thing we all have in common, regardless of how fast we run

TRR_the_turd

yaboya1 wrote: »

I think that's the one thing we all have in common, regardless of how fast we run

I'm not even running and I'm looking forward to a mighty session in McGrattans!

dublin runner

yaboya1 wrote: »

+1
You're giving myself & others sound advice and not taking note yourself.
Think about it. Would you advise anybody else who's running the DCM to race next weekend?
To quote yourself from my log: "What are you hoping to achieve?"

Nicely turned

. Very true though. Good advice. While there could be a benefit in racing a 5km 9 days out I wouldn't advise it to many.

Like most, I find giving advice a lot easier than following it!

The main thing now is to get to the finish line in one piece so I can enjoy many many beers. Over a month now without. Wayyyy to long!

dublin runner

TRR_the_turd wrote: »

I'm not even running and I'm looking forward to a mighty session in McGrattans!

Oh ye!

I'll be either drinking to celebrate or i'll be drinking to commiserate. It's going one way no matter what!

Oh are you running the intermediate XC next month in Tymon? It'll be my first ever XC race. Clonliffe vs. Tallaght?!

dublin runner

Saturday 11/10

7 Miles Easy @7.13p/m in 50:33

After averaging 13+ miles a day for the past few weeks it takes a bit of adjusting to 'only' run 7 miles. That's what marathon training does to you.

In other news! My longest ever run on empty. Where's my medal?

Sunday 12/10

20 Miles Long Run (Progression)
-@6.35p/m in 2.11:31

http://connect.garmin.com/modern/activity/610874768

Feeling fresher than usual I headed out to Shankill to meet the tour-guide for the day (aka Krusty) and ecoli. The change of scenery was a welcome one. The weather Gods really pulled out all the stops today. Perfect. It's hard to get excited about running another 20 miles at an easy pace so the progressive nature of this run really helped focus the mind. In fairness the company helped a bit too

. It was a great feeling to open up slightly for the last few miles.

A big thanks to Krusty for the two water drop-offs. A huge help.

WEEK TOTAL: 83.5+ MILES

Taper me up baby! Where's the booze and chocolate? The real tapering begins today.

I don't feel battered or bruised heading into the last two weeks. It's an unusual feeling, having entered the previous two marathon tapers pretty exhausted and sore. I have put in some so decent training so now it's all about managing myself until the big day.

dublin runner

It was extremely hard to avoid yesterdays events. Tuesday was the culmination of many months of obvious trolling. In my profession you can spot a bluffer from 50 yards so it was a bit disappointing to see so many reeled in.

I will keep this log updated until the marathon and after that I will see. I set up a new blog many months ago so I may choose to migrate over there later in the year. I am finding myself becoming more cynical about athletics/running. Put simply, I enjoy it too much to get like that.

I hold myself accountable. My results and training is there for everyone to see. When things go badly, when things go well it's all there. No bull. No blackslapping.

I write this log for mainly selfish reasons. I like to look back on my training and analyse. In saying that, I really enjoy the interaction with fellow runners and really appreciate good honest advice.

I am just an average runner trying to improve.

Anyway!

Back to running......

Monday 13/10

6 Miles Easy @7.16p/m in 43:40

Legs in great shape after the previous days long run. Hard not to go out again later in the day but it's taper after all.

Tuesday 14/10

8 Miles Easy @7.07 in 56:59
-inc. 5x30 second strides @5k

Really wanted to head over to the club but once in the car it quickly became apparent that it would take over an hour to go the 7 or so miles. Nothing else to do but park up and run.

Wednesday 15/10

10 Miles @7.05p/m in 1.10:52

Hard to believe that the marathon is a mere 12 days away. No taper madness at the moment, just excitement. That will change for sure

. I really need to keep the easy pace down as it's has gotten a bit fast, particularly since the mileage dropped. I will include some faster stuff like marathon pace miles etc. later in the week.

dublin runner

Thursday 16/10

6 Miles Easy @7.12p/m in 43:12

Friday 17/10
9 Miles

-W/U 1 Miles
-3x(2 Miles@PMP with 90 seconds recovery)
-W/D 2 Miles

Reps:
1. 5.57, 5.54
2. 5.48, 6.01
3. 5.51, 6.04

Really not feeling the love for running this morning. The marathon really clouds the mind before, during and after every run during taper. It's inescapable and constantly there in the back of head. Running at marathon pace during the last few weeks is usually tough but luckily today it went well, despite the achy warm-up. Every rep was below my planned marathon pace. I quickly settled into a rhythm but once more, everything was that bit too fast. The wind was a real test today in Tymon Park so some of the splits show the head/tail wind

.

Today has further convinced me to run at a slightly slower pace for the first few miles (at least) come race day.

So, with the body and head in a decent place I am very excited about Monday week. During the previous taper in April the body became very stiff and at times I resembled an old man! Resting is important but so too is getting out and going for a gentle walk etc. to loosen the legs. Massage planned for Wednesday so that will really help.

jebuz

Looking good DR, based on your recent logs I think you've really come into form just at the right time and your attitude is very positive. Smart plan running the first few miles slightly slower than MP, I'm planning the very same. Just one more week to endure of wandering around taper oblivion :pac:

yaboya1

Yeah, all looking good at the right time DR.

p.s. What are yourself & jebuz intending doing after the race?
Is it straight to the pub or home for a shower first?

tunguska

dublin runner wrote: »

Friday 17/10
9 Miles

-W/U 1 Miles
-3x(2 Miles@PMP with 90 seconds recovery)
-W/D 2 Miles

Reps:
1. 5.57, 5.54
2. 5.48, 6.01
3. 5.51, 6.04

The wind was a real test today in Tymon Park so some of the splits show the head/tail wind .

Today has further convinced me to run at a slightly slower pace for the first few miles (at least) come race day. .

I saw you, you were about 200m up ahead of me, down by templeogue astro pitch. Was gonna try catch up to say hello but you disappeared around a corner and were gone......
Wind was a ****er, although I was talking it handy today.
Best of luck Monday week.

jebuz

dublin runner

jebuz wrote: »

Looking good DR, based on your recent logs I think you've really come into form just at the right time and your attitude is very positive. Smart plan running the first few miles slightly slower than MP, I'm planning the very same. Just one more week to endure of wandering around taper oblivion :pac:

Cheers. Pretty relaxed at the moment but that can all change. I think it helps that the marathon is on home soil.

There may be a pacer for one of the elite women in our club so the plan might be to go out around @6.10p/m with them. I think that's a decent approach on the Dublin course. The last 4 miles in particular are super quick so in theory to start conservatively and use the run as a progression or sorts my be the approach. Sounds good on paper anyway

yaboya1 wrote: »

Yeah, all looking good at the right time DR.

p.s. What are yourself & jebuz intending doing after the race?
Is it straight to the pub or home for a shower first?

Drink and eat like a horse! I may shower as I live very close but it depends I feel.

McGrattan's is the rumour

tunguska wrote: »

I saw you, you were about 200m up ahead of me, down by templeogue astro pitch. Was gonna try catch up to say hello but you disappeared around a corner and were gone......
Wind was a ****er, although I was talking it handy today.
Best of luck Monday week.

Thanks man.

Yeah, the wind. A right pain! Really like the park though. Works very well for a lot of sessions.

Best of luck. Might catch up with for a drink after.

jebuz wrote: »

Here are the potential after race scenarios for me:

Result|Action
<2:40 |Pub until I sleep
>2:40 and < 2:45 |Pint or 2, hotel for shower, back to pub
>2:45 |hotel, cry, shower, cry, man-up, pub
>2:50 |tbc
Sorry for derailing your fine log DR

Derail away. Better than the sh1te I throw up!

Now that's a plan! Love it. Winner buys the LOSER a pint?!

I might as well get your order now.....i'm definitely gonna lose!

jebuz

dublin runner wrote: »

Derail away. Better than the sh1te I throw up!

Now that's a plan! Love it. Winner buys the LOSER a pint?!

I might as well get your order now.....i'm definitely gonna lose!

Wouldn't be so sure about that at all. Based on the way you've trained recently, i.e that quality last long run, the kilo/moone races, I think it'll be very close. That said, stick me down for a smithwicks, shame you don't to proper ales up there :pac:

dublin runner

Saturday 18/10

8 Miles Easy @7.12p/m in 57:37

A nice easy trot around Tymon Park with 'Exile No.1'.

Sunday 19/10

Long Run
-13.20 Miles @7.02p/m in 1.32:45

The last decent length run before the marathon with 'Exile No.2'. The wind was challenging this morning but the miles ticked by nicely. He looks to be in great shape. Frankfurt won't know what hit it come Sunday.

Surprisingly tired but nothing to worry about.

WEEK TOTAL: 60.2 MILES

It felt like a well judged week but only time will tell I guess. Everything is all set for the 27th. Still feeling nice and relaxed. This time last year I was a bag of nerves with the target and pressure of a sub-three hour marathon weighing heavy. In many ways this years marathon has less pressure on it. After all, who will really notice if I run 2.xx or 2.xx? Well, I will and that's all I really care about

. Once again it's all about doing myself justice on the day. Every race is a stepping stone to faster times. That's the idea anyway!

A bit of time on my hands so I have updated my training table. Who says training tables have to be boring?!!

Month|Days Run|Miles Run|Daily Average|2014
January|31/31|347.80|11.20|347.80
February|28/28|309.20|11.04|657.00
March|31/31|389.29|12.55|1046.29
April|26/30|166.34|5.44|1212.63
May|29/31|215.07|6.93|1427.70
June|27/30|264.35|8.81|1692.05
July|31/31|346.03|11.16|2038.08
August|31/31|377.89|12.19|2415.97
September|30/30|364.08|12.13|2780.05

April: Marathon and Recovery
May: Rushed back into training and paid the price
June: A few days holiday/stag in Budapest

*Note to self: Use Strava properly in 2015! It would make a life much easier. Also, get rid of that decimal point business :pac:.

blockic

dublin runner wrote: »

Also, get rid of that decimal point business :pac:.

Fact!