Clear eyes, full hearts, can't lose

Mrs Mc wrote: »

Wow D that is some result and well deserved after such solid training well done and enjoy the celebrations.

Thanks a mill A, thrilled with it as I felt I had a 3:4x:xx in me for the day but not what I came home with!

Kennyg71 wrote: »

Not me D, must be some of your other fans , well deserved cheers none the less.

Haha thanks!

Tralee Marathon 2017 race report

Preamble
Having got through my training for DCM 2016 relatively unscathed bar a minor calf niggle (right calf) in the last few weeks I was toying with the idea of doing another marathon early in 2017. I liked the idea as I knew it would get me over the winter with some targeted training and hopefully prevent me doing silly things like too many races. I also wanted to see could I manage the training when the simple thing like the lack of daylight hours and milder summer weather (well whatever you call it in Ireland that we generally get in late Summer/Autumn) would likely be a challenge to deal with. My target race was going to be the Tralee marathon, a home marathon where I could train easily enough on the course (even though they changed it after I'd done 3 long runs on it) and could sleep in my own bed the nights before a race. Pat Hooper used to always say that the great thing about the Dublin marathon was that you could sleep in your own bed the night before. Well I wanted that down this end of the country. All in all I said I'd sign up and start into the training, if things went well then the marathon would be great to do so early in the year and if things were not going so well I could drop back to the half marathon. No harm in it really I figured!

Training
Week 1/day 1 (Nov 27th) instead of doing the prescribed easy 45min run I did a 10 mile road race (Stook 10) and promptly injured my left calf on the flying mile. I was absolutely bunched with it at the time but I was able to do some easy running a few days later. Missed some runs and gave it a week or 2 whilst easing off the training before getting it checked with my physio. Thankfully the introduction of some specific calf exercises sorted out the issue by around week 6/7 of the 16 week plan I was on. And up until early I was doing these 3 times a week, they then eased back to once a week and probably nothing for a month at least now so will start back into them in a week or so when the legs feel right again.

Following that I was able to stick to the plan and completed a 10K race on New Years (new pb of 46:15) and then the Raheny 5 miler at the end of Jan (also a pb of 36:25) so I knew I was getting faster. I had decided that I would fully commit to go for the marathon post Raheny as that would likely mean the calf stuff was well sorted. Unfortunately I was not going to be able to race a 10 miler or half marathon in the run up to the race so I didn't have a real barometer for where I was at for the longer distances. I was following the same Running Shoes Guru training plan as I did for Dublin so I could tell in comparison with intervals and the like I was getting faster and my easy feeling pace was a bit faster this time around (I didn't really bother with using my hrm during training and decided to rank each session out of 10 for effort so least when looking back at my personal training log I could tell how I was feeling for that pace). In the 5 weeks prior to the race I started looking at the pace groups for the day which for me was going to 3:45 or 4:00 or else run on my own. I was encouraged by a few on Strava to go for the 3:45 group so I focused my marathon training pace sessions and the interval work which range from 105-110% of marathon pace. Worst of all for me were the Yasso intervals which require you to run half a mile in your target finish time for the race (3:45 aka 7:30min/mi aka pretty much my 10K pace) but doing these early in the morning is horrible. Saying all that including the long runs (I run up to 2hrs 40/50mins (the plan only has you doing 2hrs 30mins but I add 10-15mins extra easy pace running at the start or the end of the long runs), I was able to hit my target pace. The conditions in the last month or so have been horrendous and I can remember on my second longest training run of 2hr 40mins get really blown out of it and soaked about 30-40mins in. I was chafed to bits and knackered after it but I was able to get it done pretty much on target.
So coming to race day that left me in two minds which had me quite anxious do I go for the sub 3:45 (felt it was playing with fire a bit) or do I play it safer and go for sub 3:50 (felt I would get this barring a mistake in going out too hard early on). Weather was going to be a key factor for me with this but I wanted to use the pace group.

Targets
Prepped my final targets in the days before the race and decided I would pick one for certain over the course of the first half with how it was going.

Goal A for the day was sub 3:45 (I had a 3:44:30 pace band on), starting the race with the 3:45 pacers and sticking with them throughout.
Goal B for the day was sub 3:50 (I had a 3:49:30 pace band underneath Goal A band), planned to start with the 3:45 pacers and do the first lap with them and presumably end up trailing them for much of the second half.
Goal C for the day was to break my pb of 3:57:34 from DCM 2016 (I had a 3:57 paceband on underneath the other two for this). Any strategy for this was probably going to have to come on the fly have clearly made a mistake going for the 3:45.

Race report
Arriving to Wetland in Tralee for the start of the race weather was really crap, heavy wind blowing and driving rain. Cursing the weather I was and thinking feck it...training for a 3:45 and thinking I needed perfect conditions and these were not them. Took shelter inside for 20mins before the race having done a very brief warm up of two short 2-3min runs. Debated starting the race in a running jacket but given that was wet already I figured what's the point and it would just annoy me very quickly. With that I went for the same outfit I worn in Dublin (quite fond of Under Armour short for running) and my club singlet. The scarity of material means there's less for the rain to stick too and helps keep me cool. Stuck a bin bag on and out to the start line after saying seeya later to my wife and father who were doing the 5K event that was starting 30mins later.

Bumped into some familiar faces and wished them luck, the wind seemed to have eased a bit and rain back to a drizzle. I knew the first 2.5 miles was the most exposed so I decided go with the 3:45s for that at least and see how the pace feels. I said high to the two pacers in the first mile and introduced myself, one of them I had known from Strava and seeing at local races.

Mile 1
Here we got another marathon, initial thoughts of why am I doing this again dissipated quickly and focused on the task at hand. The start was not too congested and got into my stride with the first few 100 meters. The half and full races started together so you ran with a mixture of both for the first half of the race. Split 1 was 8:41, bit slower than I wanted with 8:34s the target but I was going to have a long way to run to gain anything lost at the start back.

Mile 2
Shielded myself as we ran out along the canal but positioning myself towards the back of the pace group. With about 10 people ahead of me I was well covered from the windiest part of the course. Second half of mile 2 is on a gravel track so have to be careful with the footing but as you get out towards the bay you are just holding steady to turn your back to the wind.
Split of 8:36 here.

Mile 3
Little bit of drag in this mile as you run along a laneway which had plenty of water each side but was tipping away now. Wasn't checking my watch but just checking the beeps for the miles. 8:20 for this mile so I figured we on target now for the finish time.

Mile 4
Steepish climb in the mile to the first water station, shortened my stride and baby stepped my way up. The pacers had pulled ahead of me by about 5-10 seconds but I didn't mind that as I knew the next mile was fast and figured I'd hold my effort and catch up to them. Took a bottle of water and a few sips before dispatching it. 8:37 here.

Mile 5
Fastest part of the course here as you go back in towards the town and through a housing estate. Unfortunately I had to make a brief pit stop here so didn't manage to ease back up towards the pacers but needs must and a number 1 had to be done. 8:10. First gel was taken here and every 5 miles up to 20 when I had my last, four and done seems to be my limit for gels, even changing to Kinetica for this cycle and having three different flavours on board made only a slight difference in being palatable).

Mile 6
Draggy section going out of town and the pacers were still a bit up the road from me but I just held the pace. Hoped I'd get up nearer to them for mile 7-8 as there was going to be a head wind to deal with there as you head towards the coast again. Another water stop here, can't recall if I took a bottle or not. 8:16 for the split.

Mile 7
This was going to be another challenge so I pulled up close to the pace group for this mile and the next mile to shield against wind. Not really a fan of this section of the route as it's open to traffic and traffic is traveling fast with an 80kph limit. 8:16 for the split here too.

Mile 8
Turning off the main road we'd now be into a short sharpish downhill for a few hundred meters before some ups and downs and good climb to come soon. Passing another water station here I took a bottle (kids size bottles) and this time I added half a high 5 zero tab too it and drank most of it over the coming mile. 8:33 for the split.

Mile 9
We started our climb here that would last for around 3/4 mile. This is the toughest climb of the race but just stuck with the pace group throughout. One of the pacers indicated the target (house just at the top) we were aiming for so I kept my head up and my stride short and dug in. I think I pulled ahead of the pacers here a bit maybe. 8:39 for the mile

Mile 10
Fast mile here as you're back to where you were at the top of mile 4 and you run down the same hill you climbed there. Just let the legs go and naturally went with the downhill. Could see 7:xx for pace on the watch but wasn't minding that too much as it was only going to be short. 8:26 for the split here.

Mile 11
Coming back in from Blennerville now with the wind at your back I actually eased off here a good bit and let the pace group catch back up and eventually overtake me. I took my time taking a gel here and did a check on the body. Loosened out the arms. Knew we'd be getting near the starting area now and would hopefully see my wife. 8:45 split.

Mile 12
Hurtling along now we seemed to be making good pace now, I could overhear the pacers working out their strategy. I think they said they were aiming for an 8:30 mile here. It is fast and flat so sounded right to me, just stuck with them. 8:25 I recorded it as.

Mile 13
Again turning towards the coast you face the wind a bit again but I was able to pick out the half marathoners around us now as they were starting to push ahead and offered some protection from the wind. 8:10 for the mile here.

Passing through the start/finish line at halfway I didn't note the time on the clock but from what I can tell from my GPS it was 1:51:06 approx.

Saw my wife twice here and she gave me a nice cheer.

Mile 14
Into where the fun would begin....the second lap, I was happy to date with how things were going and figured I am good for a sub 3:50 here and I would just keep it going at the same pace/effort. Small bit bleary but it's more from the concentration I find and simply running for a few hours. 8:28 for the split here. Got a nice cheer from a clubmate and her kids here (been helping out with the coaching in my club means the kids know my name as well now which is nice).

Mile 15
Much smaller group this time going out into the wind towards the coast. We were motoring here and I have 8:47 recorded for the split. We passed two guys here, we seemed to blast past them really.

Mile 16
Weird one here is that I felt a slight ripple in my right calf, was wondering was it the beginning of a cramp. Decided there's not too much I can do about it and just keep going. I had been taking a few salt chews here and there in the hope they'd help keep things nice and hydrated. Passed more club mates in a car here and got another nice cheer. 8:35 for the mile here.

Mile 17
Last time running up the same climb as mile 4, things were slowing down here and I was dropping back from the pace group like first time around but I knew I wouldn't need a comfort break this time around so said I'd catch up in the next mile. 8:34 split here.

Mile 18
Riddle me this, not sure why but I made a move. I picked up some pace coming down the hill here to move about 10-15 seconds ahead of the pace group and then locked into the target pace for the drag out of town. 8:28 for the split.

Mile 19
Motoring along now starting thinking about the 3:45 a little bit, I knew we were something like a minute faster than 3:45 so figured just hit the splits and you'll do it. Passed a few people here, 2/3 that I can recall, 8:36 for the mile here.

Mile 20
Ideally I should have still been with the pace group for this part as you'd a good chance of a decent bit of wind here but I was maintaining the gap ahead of the group. No particular reason as to why I racing like this but I had keyed into an effort and wanted to hold it. 8:25 for the mile here. I passed through 20 miles in 2:49:49 which was the fastest I'd done 20 miles in ever but a long shot. I started thinking that it's just a good 10K here now and you will get sub 3:45.

Mile 21
Still trekking away on my own here, passed a few here. One guy who reduced to walking. Coming off the main road again now to the same water station as mile 8. I took a bottle of water here and washed my face here. Had lost a good bit of salt but was okay with it as was taking some on through the high five zero and the salt chews. Calf was holding fine, little ripple now and again but it was fine. 8:52 here. Could see two runners ahead of me that I seemed to be gaining on.

Mile 22
Undulating up and down here. 8:47 for the mile here. Was doing okay but could feel it a bit now.

Mile 23
The last tough climb started in the second half of the last mile, another runner stopped just a the foot of the hill...she went to the other side of the road for a sec but just said hi to indicate she was okay. Really had to dig in here now as despite the 3:45s being within ear shot about 20 secs behind me I was on my own. Shortened the stride again and just told myself of the downhill to come after this and give it your best. I knew some time would be lost but I couldn't exactly push it as was afraid the body would scream too much. 8:35 for the mile here. Just as I came to the top of the climb here one of the pacers shouted out to me go on D keep her lit. My head was just starting to drop and it gave me the last bit of effort to get up the hill.

Mile 24
Body really starting to feel it now, couldn't really make any gains on the downhill and just jogged down it my best. 8:41 and I was starting to drop a bit. I could hear the pace group gaining ground on me and they were right up behind me now. I just set in my mind now to just stay ahead of them if I could, a fella pulled up beside me and started to talk to me. To be honest he was wrecking my head and I was only fit to give one word answers. Not being impolite here as best I can but I don't to talk when racing and at this stage of a race I can't.

Mile 25
Final kick for home, I left my chatting buddy behind me. Another fella from the pace group pulled ahead of me and was gone about 20 seconds down the road. I was doing okay here now just going my best, 8:23 was the split here. I can't recall noted this on my watch at the time but I had moved ahead of the pace group again. Got a great cheer from some clubmates here again at the Rose Hotel. Going past the final mile marker here, I never mentioned but they were very sparse throughout and way off, I could hear the pacers say to the guys behind me that they knew from the last time around it was exactly 1 mile to the finish from there and that a 9minute mile would give you a sub 1:45. I knew I had that left in me so just gave it my best.

Mile 26 and to the finish
Final turn for home now, 8:24 was the split I recorded here so I was going faster than I felt I was legs. I just started thinking 8 mins, then 4 mins to go. I had two guys ahead of me but figured I wouldn't catch either.
As we crossed the road one dittered and I passed him by. Making the turn into the wetlands the last tall guy who had passed me early in mile 25 was a few seconds ahead and seemed to have someone running with him. I could see the finish line now with low 3:43:xx on it so I focused on the tall lad and gave it one last push over the last 20 meters and finished 1 second ahead of him.

Crossing the line I literally dropped onto my wife (I am 5'10 and she is 4'11) and held on for about 10 seconds. My legs were screaming but the job was done and I just couldn't believe it.

Chip time was 3:43:41, taking almost 14 minutes off my time from DCM 2016. Genuinely staggered to have pulled that time out of the bag.

Met a few people I knew after the race and chatted briefly but I just wanted to head for home. Legs were bunched but I was just so elated. Home then to spend time with my family and out for a nice meal last night.

First half/second half (estimated from GPS maps as did not note it at the time)
1:51:06/1:52:35

Gross time/Net time
3:43:49/3:43:41

Position 51/203 (16th MS, 44th M)

Strava link

Kennyg71 wrote: »

Great report D, really brought me back to that buzzing feeling you get, when you know you've had a great run, Nicly done.

Thanks G, even though I was feeling the pain/effort then it I did have a few holy sh!te moments on the last mile thinking I have nailed this....just keep going now.

tailgunner wrote: »

Great report, and a rock solid performance.

Thanks very much tg, delighted with how it went and the training paid odd in spades.

Neady83 wrote: »

I was waiting until I had some peace, a big mug of coffee and a bar of galaxy chocolate to read this. Hats off to you on a fantastic training block and a really well executed race. I'm really delighted for you - those two blocks of training together, even with the calf injury, brought you so far along. I'll be having a look at that training plan and back through your log when I'm taking on a marathon again. I hope you're having a well deserved rest

Thanks Neady, it does feel like that. I recall reading marthastew's artist in the spotlight thread and I recall her saying she did two plans relatively close together and she felt it brought her along a lot. I think the two plans close together (albeit the same plan) have done something similar for me (relatively speaking!!). No niggles coming out of it all now so just have to rest/recover now and set the next target. Will leave it till later this week to go for an easy run, the 5K road club championships are on in Kerry this weekend. My club has asked all to attend even if walking, I will run it but it will relatively easy pace for that distance. The plan I used for this and Dublin is the Running Shoe Guru plan

jake1970 wrote: »

Well done D great running. You really dug deep for your A goal. Congrats on a brilliant PB.

Thanks L, I did a bit alright but thankfully it was there when I went for it which was a great feeling. Once I kept my head in the game in a few tough spots I was able to go for it.

Wubble Wubble wrote: »

Brilliant run and report D, delighted all that training brought out a great result.

Thanks J, yup I was feeling a bit sorry for myself having missed out some races early in the year (and will miss more regular ones this year due to scheduling of real life stuff) but there's nothing to stop me completing a proper plan and making the gains I hopefully can achieve.

This Fat Girl Runs wrote: »

Wow, what a race! Chuffed for ya, D! Well done!

Thanks very much C!

Catchup on the training log

Following the marathon I took most of the week off, my quads were feeling it for the first few days especially on the stairs. By Wednesday things seemed back to normal so figured I'd get to running within the next few days with some easy runs.

Thursday 23/03/2017

30min easy, 3.22mi @ 9:18min/mi.
Legs felt alright enough and with a nice evening I took my first run back. No niggles coming off the back of the race.


Friday 24/03/2017

Rest


Saturday 25/03/2017

45min easy, 4.8mi @ 9:29min/mi.
Probably the warmest day of the year I have ran in so far. I joked on my Strava update about don't give me sunshine and thanked not to have had such a warm day the previous Saturday as there's no way would I have ran as well and would have expected blisters.

Total mileage for the week was 8 miles.