The boss man is at the cricket or something, so I’m standing in to provide the week nine preview.
Ten weeks to go and we're approaching the halfway mark in the plans. There’s been a noticeable lull in motivation this week and last, which is completely understandable. The hardest part of running a marathon is getting the training in and 18 weeks is a long time to stay committed to one goal. Take comfort in the miles you are running and the excellent training you are putting in; the victory lap on 27 October will make all the sacrifices well worth it.
Hopefully, the upcoming (appreciate some have raced this morning, too) opportunity to race will rekindle that motivation for you. The Frank Duffy 10 mile will be a significant milestone for many of you on your DCM journey that it will give you an opportunity to practice race strategy and preparation.
As it’s race week, sleeping, eating and drinking are going to be vital. Keep an eye on your hydration habits. Try to get the ZZZs in and make healthy food choices.
The advice from Wubble Wubble in 2017 regarding FD is great; as there’s no point in reinventing the wheel, I will quote it here:
“relax, be confident, and keep it nice and controlled at the start, especially as this race has a little kick in it towards the finish that will catch you out big time if you haven't managed it properly.”
for next week as follows:
For those not racing, week nine will look like this:
|HHN1||rest||3m easy||6m easy||4m easy||rest||14m lsr||rest|
|Boards||rest,cross or 3m rec||4m easy||7m easy||4m easy||rest,cross or 3m rec||17m lsr||2m rec|
For those racing, Week nine is as follows :
Frank Duffy 10 Mile 2019 Course Guide
|HHN1||rest||3m easy||6m easy||rest||rest||FD10||rest|
|Boards||rest/cross/3M rec||4M with 5 x strides||5M easy||rest,cross or 3m rec||2m easy||FD10||2m rec|
With thanks to Wubble Wubble, below is a course guide for Saturday’s race. I don’t think there’s any change from the 2017 route. 2018 took a lovely detour to Swords but this year, Frank is back in the Phoenix Park. Keep the start conservative and don’t weave if you get caught up in crowds. You will be able to hit your stride soon enough.
The start is on Chesterfield Avenue. Don't be distracted by the usual hares, and take your time until you find your rhythm and correct pace. There's a slight rise at the very beginning, but a little dip before we swing left onto Ordnance Survey Road. There's usually a slight breeze to contend with here, but it's quite flat and shouldn't cause you any difficulty.
We go straight through the crossroads after passing the Ordnance Survey. The road swings to the left and then the fun starts with a downhill mile that gets steeper as we descend towards the Chapelizod Gate. So many race efforts will basically be banjaxed in this section, so resist the temptation to go too fast. Remember, there's still another 8 miles to go after you reach the bottom, including running this road in reverse on the way back!
For many of you, this will be your first test of the day, as we swing away from Chapelizod Gate. The initial section is the hardest, but then the climb is much less severe as we turn right and head for the S-bends and Military Hill. You may have to give yourself a little push or two towards the top of the S-bends, but at this stage you should still be in good shape, with another fast downhill to follow immediately after you reach the top. You'll see the Magazine Fort on your left as you descend the Military Hill; you'll remember having to go up it in the 5 Mile. Again, easy on the quads, as the steepest part of this descent is at the bottom, just before Islandbridge Gate.
We go straight through the crossroads here; the Khyber will be on your left, but we're heading for Wellington Road, and a short but sharp ascent to kick things off. From there it's fairly draggy as we pass the Wellington Monument before a brief turn left onto Chesterfield Avenue. Very soon, we're turning again, right this time, onto another slight rise along Lord's Walk, which takes us round the back of the azoo.
This is a harder one than it looks. There's a little dip before we leave the zoo and turn left onto the North Road. It may look like nothing if you're driving, but especially if you're starting to feel a bit of discomfort, it can feel really tough. It's slow and draggy, and not very exciting, but try and keep your rhythm and your form and you should still be looking good at halfway (roughly around Cabra Gate).
Another slow drag I'm afraid. I never like racing in this part of the Park, as we always have to go left at the start of the triangle beside the Hole In The Wall Pub. There's a water station here as well. Mind the 45 degree turn as you head back towards the North Road. You'll pass Ashtown Castle Visitor Centre just before the next mile marker.
Some welcome respite as we pass Ashtown Gate and head downhill towards the small roundabout near the Castleknock Gate. However, when we ran the loop on Saturday, this is where the wind was at its strongest in very open territory. Back left onto Chesterfield Avenue and downhill this time, as we pass through where we started just before the 7 mile marker.
We continue downhill, straight through the Phoenix (Eagle) roundabout. Hopefully you will still have plenty of power in the legs and can use it to your advantage here. Just as you can see the actual Áras An Uachtarán on your left, we take a sharp right and head towards the Papal Cross, swinging left onto yet more downhill on the Acres Road. Again, it's very exposed and can be very windy.
Towards the bottom of Acres Road, as we pass the entrance to St Mary's Hospital, is where the descent is at its steepest. There's a tricky little chicane to negotiate before we go around the back of the Cheshire Home. Remember, this time we turn right along the path we cover in the 5 mile; we DO NOT go right down to Chapelizod Gate. The start of the Glen Road may seem daunting at first, but it's not actually that steep, and if you've got your pacing right, you'll be passing people for fun now. Believe me, it'll feel good!
The last climb gradually levels off as we go through the twisty section in the middle and head back towards the crossroads we went through at Mile 1. This time, we go right onto the Furze Road, the home straight. If we're lucky, we may have a bit of a breeze behind us. According to the graphic, the finish will be about 700 metres from the crossroads, but from my own experience this isn't always 100% accurate. Regardless, you will have a good look at the finish line several hundred metres before you reach it. You've done all the hard work, and there's only a bit left, so if you have it in the legs, bring it home! Well done! If you actually read through all of this, the race itself will be no problem to you. Fingers crossed for PBs galore on Saturday!
How was week eight for you?
- Did you complete all the runs on your plan - if not, then why not?
- Did you complete all the runs at an appropriate pace?