Berlin Q or Bust: Road to sub 2:45

Virtual Dublin Marathon 2020: 2:56:51@4:12/km

Preamble:
Woke pretty early around 5am, 6am in old money, so got showered and watched a bit of TV and had my trusted pre marathon brekkie of porridge with some soda bread and sipped on a Powerade. It was new experience being at home on the morning of, and I found it hard to get in the necessary head space before I left the house. Drove down to the loop where I parked up and met my mate who was gonna do bike duties for the day. Wind was a little concerning, but it was what it was, tried not to let it distract me.

Pace wise I knew it was gonna be a little uneven with the wind working for or against for most of the looo, not a lot of sections with cross winds. The tentative plan was to get the 20 miles with a little cushion as regards Sub 3, and then hope my lack of Long Runs would not catch up on me. Was gonna go by effort the whole way around and not get too hung up on any splits in particular.

Loop was around 4.7k, so it worked out at just under 9 loops. I knew that another mate was going to run 15/16 miles with me if he could and his plan was to come down and join me from tge start of my 3rd loop.

My usual disclaimer of apologising for km splits in a marathon report applies here too...

Km 1-5 (20:48)

Started into the wind for the first 2 km or so and I probably should have eased back a bit here. The thoughts of doing that stretch 8 more times didn't exactly appeal. Mate on the bike was good company, we've trained and raced together for years so he knew what to say to me and when to say it! Coming back with the wind behind was nice, but as always, I never seemed to be gaining back what I put into the wind.

Splits: 4:14, 4:09, 4:12, 4:06, 4:07

Km 6-10 (20:46)

Took an electrolyte drink on at 5k, and a gel at 5 Miles. Just trying to zone out here. Wasn't feeling amazing, legs felt a bit heavy, but I figured it would pass. It was early days and I was well rested during the week. Good few runners on the looo doing their own virtual races and got a load of shout outs which were appreciated.

Splits: 4:10, 4:11, 4:08, 4:08, 4:09

10k Split: 41:34

Km 11-15 (21:07)

Mate joined me just before 10k, and strangely it had an adverse affect on proceedings. I'd said to him I'd be running 6:45 pace, give or take, but he took it literally and was acting as a pacer, rather than the bit of company that I actually wanted (but of course I hadn't actually told him this beforehand). He was running about 3m in front of me and not helping. Message was relayed and he came back. Lace opened in this stretch as well which annoyed me and set me back a few seconds. Was starting to worry a small bit, but again, I knew it was hopefully a little bump in the road and I was gonna run through it. Took on a caffeine gel about 15k.

Splits: 4:16, 4:13, 4:12, 4:13, 4:13

Km 16-20 (20:56)

Through 10 miles, my wife and kids had postioned themselves on the route to cheer me and this gave me a boost. Gel was kicking in and I was starting to feel some good vibes again. Within a couple of km, all was good again, and I'm feeling very good and positive about things. Had settled down now and had figured out effort levels both with and against the breeze.

Splits: 4:14, 4:12, 4:09, 4:06, 4:15

20k Split: 1:23:37

Km 21-25 (20:57)

Don't recall a massive amount from this stage except that I was feeling great. Through halfway in 1:28:12 which was fine. Decent bit of wiggle room in the bank already for if things got difficult later on. Mate who was running with me was struggling a hanging on a little bit, but he stayed around and was much appreciated. Legs feeling great and wasn't under any pressure here at all. Thoughts of winding things up came into the head, but it was still early days so I said I'd wait until 20 miles and reassess.

Splits: 4:11, 4:07, 4:14, 4:11, 4:14

Km 26-30 (20:48)

Running mate dropped out about 28/29k and took a loop off so that he could rejoin me for the business end. Apart from my mate having to cycle back to car to pick up a bottle of Powerade, which resulted in me really hanging for a drink while made his way back, things were going very smoothly. My own Parents and my in laws were now at different points on the loop too so I was in good spirits as the pointy end approached.

Splits: 4:12, 4:08, 4:06, 4:11, 4:11

30k Split: 2:05:22

Km 31-35 (21:17)

Another clubmate who was part of the 035 master's team with me which won a leinster medal in DCM last year (his 2:27 and my 2:53 both scored on the day ) met us coming back into town and kindly hopped in and assumed pacing/vibesman duties. Quick chat about how I was feeling, target pace etc and off we went. Picked up my other mate for the final 5 miles and we were a merry little band. Was feeling the left calf and left hamstring a little now, but still chipper enough about holding on. About 35k I thought left calf was gone for. Mate on the bike squirted water on it without informing me beforehand and the scream I let out was quite unbecoming of me! Slowed a little, thought it was going to spasm... But it held up and the pain passed.

Splits: 4:14, 4:09, 4:08, 4:16, 4:20

Km 36-40 (21:17)

Loop and a half left now, pace is fine but I ain't gonna push things. Lack of longer stuff is coming into play now and I want to finish the damn thing. I'm feeling ok. Granted I'm in the last couple of miles of a marathon but the pace is not too hot and I've a lot left in the tank. Just need the legs to play ball....which is why the second lace opening during km 39 is not appreciated! As I'm cursing the lace and weighing up the pros and cons of tieing it, my mate on the bike reminds me in fairly colourful terms that I fell last weekend with my laces tied so I'd better tie the f*#king things! Manage to do this without cramping up and on I go. Takes me a while to get going after the laces but once I get going again, the last couple of km are downwind and I know I'm going to finish out ok.

Splits: 4:11, 4:11, 4:08, 4:20, 4:17

Km 41-42.2 (4:19, 4:08, 4:05 for the bit.)

Watch beeps at 41k and for the first time in the race I think about the actual finish time. 4:10 pace will dip me under 2:57 and I figure that I can allow that sort of pace without calf or hamstring going south. Bring it home and finish with the family waiting for me

2:56:51 @4:12/km for the 26.2

Delighted with that effort in slightly tricky conditions and in a surreal enough setting. The race plan went pretty much as hoped and I felt in great nick after I finished.

Seriously good vibes for the rest of the weekend after this. The base of fitness which I hoped was there, was indeed there. Being able to rattle out an effort like this having not gone over 30k since August, in a TT and nowhere near race weight all bodes well for the future....but that's for another post. As Shotgun said, just gonna enjoy this one for what it was No matter how fast I may or may not complete the marathon in the future, a sub 3 is always something to savour. This was my 4th to date and I definitely never thought I'd get one in Newbridge!

Thanks for all the kind words on here and on other places Diet was particularly scandalous this week, but i gave myself the week to pig out, and am gonna refocus now. Virtual marathon has given me a bit of impetus and also more confidence as regards what I could do in a race at the end of a proper training block.

Almost laced up shoes on Monday, but that would have been a bit pretentious I reckon. Legs were good though so went for a couple of good walks with the pooch on Mon & Tue before returning on...

Wed: 4 Miles Easy: 33:51 @5:15/km

With eldest fella on his bike.

Thu: 10k Easy: 49:04 @4:54/km

Sat: 13.5k Easy: 1:04:45 @4:52/km

Got caught in one of the worst rain showers I've ever seen! 2nd half was a miserable enough affair after the soaking. Listened to The Bloodied Field podcast with Michael Foley. Great listen, read the book a few years back and would highly recommend both.

Sun: LR 20.4k Relaxed: 1:30:53 @4:27/km

Felt like a longer steadier effort, didn't have a distance or pace in mind, but was happy with the end result. Nothing rearing it's head after last weekends exertions.

Smidgen over 50k for the week.

Duanington wrote: »

Easy does it, J - a marathon is a marathon. Time trial or not

Thanks DD. I hear you... Nothing crazy planned this week (scratches 8x1 mile session from schedule)

Mon: 8 Miles Recovery: 1:05:00 @5:03/km

Usual Runner Beans shuffle.

Tue: 10k Easy: 47:40 @4:46/km

Tight enough for time due to a few things popping up on the home front. Which led to...

Wed: Unscheduled Rest

Thu: A few things at home making running a little tricky this week. Long Run on Sunday is off the cards, so my two sessions & Long Run workout had to be reshuffled, put into the mixer, and come out as one session + 1 LR session. Which led to...

10+Miles: 1:07:12 @4:06/km inc 3x2 Miles @Threshold + 4x200m on/off.

Lidl loop was wild tonight and the 2 mile sections were fairly all over the place as regards wind direction. I'll give the 2 Mile rep times with mile splits which paints the picture fairly well.

11:43 (5:44,5:59)
11:44 (5:52,5:52)
12:02 (6:12,5:50) That 6:12 was hard earned too! Into the teeth of it with a couple of dicey patches of wet leaves left me with just too much to make up.

The 200's were all in and around the 38-40 sec mark, although I need to plan things a bit better as some of them were on ropey enough footpaths.

Happy with the effort levels here, especially in tricky enough conditions. Easy 10k later, and 15/16 Miles tomorrow with some 'stuff' thrown in I love some of these sessions when you're just focused on the current rep, and then at the end of the session you look at the overall distance and pace and think 'Jaysus...'. I mean, I split 1:23:07 for a HM during Sunday's LR which is a bit mad...Anyway,I'm rambling a bit now.

Fri: 10k Easy: 49:49 @4:59/km

Easy saunter around the plains listening to Paul O'Connell on Potholes & Penguins pod. A great listen.

Sat: LR 26.6k: 1:49:22 @4:07/km inc 2x5Mile@MP (31:32 & 31:18) off 1Mile easy.

Hadn't planned a LR session this week, but as I alluded to in my previous update, I had to juggle things a bit and ended up with the above workout. Set off and had figured out a route that would take in Kildare Town and then back across to the Curragh and home.

The wind was predominantly a cross wind and, until the last couple of MP miles, I never seemed to have it in my favour which got a bit annoying as a lot of the route was very exposed. First MP mile was uphill and tough going. Watch beeped at 6:28 and I'm thinking that it might be one of those days, but I settled in to things and the next 4 miles were back on plan (6:14, 6:16, 6:17, 6:16).

The above 5MP miles did include a little interlude that involved me stopping some crime! As I was coming into Kildare town, a lady had passed me on a bike and said something along the lines of 'fair play' to me. Gave her the thumbs up and noticed the bike was very pink, basket on the front...'fair play yourself missus!' I thought, as it didn't look the easiest thing to cycle in a strong wind.

About 500m up the road I could see her stopping and going into a local Centra that's on the outskirts of the town. Next thing I know, some little scrote emerges from somewhere and is in the process of hopping up on the bike and cycling away. 'OOOOOIIIII!' comes the shout from myself. 'Get the f*$k off the bike now!' followed. The scrote, about 13/14 I'd say, and full transparency here, didn't seem to have the engine of a teenage Slovenian Ski Jumper, starts to make his get away, but there's no chance he's going to outrun/cycle me (I've also some cheatboots on today), so I get to him, grab the handlebars, he falls/jumps off the bike and scarpers. Was gonna go after him, but I was more concerned with getting the ladies bike back to her. Wheeled it back to the shop and after a couple of minutes she came back out. Filled her in on my adventures and after refusing a monetary reward, headed back out for the last MP mile of the first set. No big deal

Second 5 Miles proved a lot more straightforward and was moving well. However the wind had taken it's toll, and I was pretty happy to turn and finally get the benefit of a tailwind for the last couple of miles (6:17, 6:21, 6:22, 6:04, 6:14).

Sun: 10k Recovery: 52:59 @5:18/km

Listening to the Bloodied Field podcast. Excellent stuff. Had a few too many beers later on watching the latest Bloody Sunday for the Lilywhites in HQ

86km for the week off 6 days running.

Mon: 7 Miles Easy: 56:31 @5:00/km

Had an extremely rare day in work where I was a little tired and emotional after some Sunday GAA beers...by the time the evening knocked around a run was pretty low on my to-do list, but I got out the door and that would have to suffice.

Tue: 13k Easy: 1:05:18 @5:01/km

Easy trot with training partner who is on the comeback trail and trying to log consistent miles for the time being. Pace suited me perfectly. Threw in a few strides as well.

Wed: Session: 7x3 mins Hard off 4 mins jog. Paces/km for 3 mins: 3:19, 3:20, 3:23, 3:22, 3:24, 3:22, 3:20: Total: 17.3k: 1:15:00 @4:20/km

Again, out late enough on a wild evening. Took to the smaller Industrial park loop, 600ish meters, as I just couldn't be dealing with the Lidl loop and the inconsistent splits that the wind would bring. Was a bit on auto pilot and felt a little distant for the first couple of efforts, but was moving smoothly by the end. These 3 min hard intervals are all covering approx 900m right now.

Thu: 12.2k: 1:01:30 @5:02/km

See Tuesday.

Friday: Session: 3Miles Threshold/4x200+200/3 Miles Threshold

Took to the loop in the Camp after work for this one. Forgot headphones today which annoyed me from the off! Very rare that this would bother me, must be getting used to the tunes during workouts. Tight enough for time as traffic in Newbridge is a bit grim at the moment with various little road works grinding the town to a halt, which meant i had to be out of the Camp at 4 ish to get back and collect little people. Shortened warm up done, I eased my way into the threshold section, posting miles splits of 5:57, 5:55 & 5:52. Was working by the 3rd mile.

Made a right mess of programming workout on the watch. Left nothing between 3 miles and 4x200, then managed to make the repeat 4 by 200m on, 20 secs off rather than 200m on, 200m off. Muddled my way through it, before discarding a jacket I'd on at the car and finding headphones in the process. Threw them on and had an almost identical 3 Mile effort of 5:57, 5:55, 5:53. Short c/d for a total of 13.7k: 54:10 @3:57/km. Although there are some missing recoveries in there, so in reality, a bit longer and slower.

Building nicely.

Mon: 8.6k: 43:00 @5:00/km

Didn't get out of work til after 7pm. Was starving, but managed to nip onto the loop in the camp and do a few easy kms. Finished day off with a Burger King... 'twas one of those days.

Tue: Lactate Threshold Test

There was a chap in the DFTC that offered my training partner the chance to do this, and the offer was subsequently extended my direction. I've no real plans to train by HR at this moment in time, but I was curious about the data and what it suggested.

Test consisted of 3min intervals on the treadmill, after which lactate was taken and recorded, in addition to HR reading, and then speed went up by 1 km/h. I'd never done anything other than easy or recovery stuff on the treadmill and my plodding, low gravity stride is definitley ill-suited to a workout like this

It was a sub max test, so we got from 8kph to 19kph. I probably/possibly could have rattled off the 20, but he may have been peeling me off the floor mid interval either, so we left it at that, as he had enough data points by the time we hit 17kph.

A few bits and bobs of note:

*I'd the chest strap on and hooked up to his Garmin, which was strapped onto the treadmill. I also just had the HR showing on my watch out of interest. The inaccuracy of the optical HR was pretty huge. I'm tipping away at 119 for the first 3 mins and my watch is 150+. I've never paid too much attention to the HR results from the watch, and I definitley won't be now.

*Was intrigued about the HR data, and the chap, who trains in Emmet Dunleavy's group, was seriously on the ball. Gave me a lot to think about, but I'll see what the man in charge says.

*Results suggested that I have a lot more potential than I've shown over 5k/10k type stuff. He asked me if I was quick when I was younger, to which I had a good laugh at. But yeah, he reckoned I could do a good bit of damage to my current times... But I'd have to actually train for those distances, and well, you know where I am on that!

*Data also matched up with where I think my fitness is at right now, so all in all, I was happy that I did it. Whether I do anything with the data is another question...

Wed: AM: 8.5k: 44:04 @5:10/km
PM: 10.5k: 51:21 @4:53/km

Easy double.

Thu: 9.3k: 52:06 @5:36/km

Shuffle around the sodden plains with a mate I hadn't seen for a while.

Thresholdy session this afternoon. Nothing major planned for LR this weekend.

Mon: 9 Miles Easy: 1:10:23@4:51/km

Tue: 9 Miles Easy: 1:10:15@4:51/km

Wed:
AM: 9.1k: 45:08 @4:58/km
PM: 11.4k: 48:29 @4:15/km inc 3x1 Mile Threshold

Easy enough session with shorter TT coming up at the weekend. Efforts were off 2 mins. Had gotten a rare early one in before work, so wasn't under too much pressure to add on any big mileage around the session. Efforts were 5:50, 5:41, 5:49. Ended up sharing loop on second rep with a couple of guys were doing 2 mins on/off so I naturally quickened up in their slipstream which accounts for the quicker split

Thu:
11k Easy: 57:07@5:11/km

Fri:
7Miles Easy: 54:59@4:53/km

Sat:
10k Easy: 48:07@4:49/km

All of the above were nice and easy. Feeling pretty good all week. Which led to...

Sun: 5k TT: 16:51@3:22/km

I'd planned on running something shorter than 10k two weeks out from the TT, but I wasn't overly bothered what distance. It was just a blow out that I was after. Was sort of decided on 4 Miles, but a clubmate who's gonna do the 10k with me, said he'd be up for a 5k TT this weekend so that decided matters.

He'd ran a 16:44 a few weeks back and he's in 5k/10k type training so I said I'd try and apply some kind of elastic band tactics and not let him get too far down the road. I was thinking I might scrape under 17 mins if all went but wasn't overly concerned with the time as long as the effort was there.

He had said that he was gonna go out at 5:20 for the first mile which didn't really appeal to me! However after the first mile I was pretty much on his heel. He'd a 5:21 and I think i went through about 5:22. I was pretty happy with how I was moving and how that pace felt. I was running in kms though and the first two kms came in at 3:21,3:21 and I'd hit the front. I decided that I was just gonna keep going hard and try and stay in front. If i blew up, I blew up. I didn't feel like that was gonna hapoen however.

3rd k comes in a 3:25. I'd met a little bit of army traffic and had to slow down at one corner which cost me a couple of seconds. Tried to pick it up then and came back with a 3:23. Last km now and I knew that a 3:29 would get me under the the 17 mins, but I wasn't showing any signs of struggling. Holding this pace was a completely new experience for me and I was able to get a little annoyed at myself that I hadn't pushed harder in the 3rd and 4th kms......This thought however was quickly dispelled by my lace opening with about 900m to go. Conditions were slippy this morning and if there's one man that would bust himself over his own lace in a TT it's me! I let out a choice word or two, and eased into a couple of corners, but tried to keep it from my mind and finish the job.

Clubmate, sensing blood in the water, caught me with about 50m to go and came home in 16:49. I came back with a 3:21 final km and saw 16:51 Fastest 5km come up on the watch

Wasn't even sure I was doing a 5k until Wednesday, and I certainly didn't think I'd post a time like that. The manner of it was very encouraging; I wasn't wiped at the end and for the first time ever I actually felt like I enjoyed a 5k. It would certainly give me a bit of confidence over the distance going forward. Most importantly, it bodes well for the 10k in a couple of weeks. 10k cool down for 102k for the week.

ThebitterLemon wrote: »

Two things:

- Great Run

- Learn to tie your fcukin laces...

TbL

You'd think I'd have learned my lesson...

Mon: 'Rest'
Erin Healy is now 3 years old and after an afternoon of partying, present building and all the usual birthday shenanigans, I found myself going to sleep at 7pm; the same time as my little lady. 11 hours later I came to....Feeling a bit sluggish today. Hope I'm not coming down with something. I'm usually primed for a dose towards the end of the first term

As an aside, I was reminded during the weekend of a moment during DCM '19 which gave me a great laugh and also brought back just how 'In the zone' we get during a big race....I was coming through Milltown and the club had their little spot where they were cheering on everyone, and that day I would have been firmly in the middle of a big negative split 2nd half performance and also the 3rd man home from the club resulting in a team 35+ bronze medal. Anyway, I was reminded that when asked if I wanted water, the reply came back 'NO WATER!!' accompanied by a Ric Flair woooohhhhhh and a Shooter McGavin gun totin' celebration I have no recollection of this, but I'm assured it happened! That feeling, that late into a marathon, is what I'm chasing, what most of us are chasing I think. When you're into choppy waters at the back end of a race, but you know that you're having a good day and pulling out a big performance. 2021 hopefully...

Testing enough week ongoing at the moment. Shoehorned in a 6am session yesterday, won't get out today, would have to be wrapped up by 9am on Sat morning if I was doing my 10k TT...so I'm gonna take a rain check.

Finally saw the light when my alarm went at 5am this morning, yes 5am as I had planned to get an easy run in, and I just thought what am I doing!? It's a 10k TT that I've arbitrarily picked the date for no real reason. I'll push it out until end of January and keep honest over the Christmas. Enjoying the 10k stuff the last few weeks so will keep going with that type of stuff. Might do a 5 Mile TT around Raheny time. We'll see. Anyway, happy now that I've pulled the plug.

MrMacPhisto wrote: »

Well done. I have enjoyed reading the log throughout the year. Enjoy enjoying the joyful running over the festive period.

Hopefully 2021 will provide an opportunity for ya to enjoy the fruits of your 2020 labour. Good luck

Thanks mate. Hopefully we'll get on to a start line together next year and I can attempt to cling on to your coat tails

PS. Feel free to start (or resurrect?) a training log of your own. I'd be first in line to read it anway...

Mon: 11.7k Easy: 57:32@4:56/km
Mooch around the Camp.

Tue: 7 Miles Easy: 55:03@4:53/km
Mooch around the town. Holidays had arrived

Wed: 11.7k Easy: 59:41@5:05/km

Thu: Session: 10 Miles MP: 1:01:53@3:51/km

Various bits and bobs going on at home, but managed to get up to the loop in the Camp for a few MP miles. It just seemed like a good idea and the fact that I had my new Endorphin Speeds to try out made it an enjoyable afternoon.
Was cruising for this one. Good humour. Tunes pumping. Shoes felt pretty amazing. Obviously the good feative vibes helped here, but I was in a really nice rhythm and they seemed to suit my stride. MP felt easy today.

Fri: 7.4k: 35:56@4:53/km.
Got out for a quick one whilst the turkey was in the oven. Apart from having to negotiate the depressing, rubbished filled main street, it was an enjoyable one.

Sat: 14k Easy: 1:10:01 @5:00/km
Got this one in before I really went to town on the sauce whilst watching the football all day. Enjoyed the beers, not so much the Sunday after....

Sun: 'Rest'

Have decided that this log has run it's course and will be continuing the journey in a shiny new log. New year, new log. Hopefully the next 5 years will be just as enjoyable as the first 5