Keep Improving

Sunday 09/10/11

20.00 Miles = 3.21.27 - (Pace = 10.04)

Went to physio Saturday Morning and he had a look at the leg. Nothing much to report. Told me to do my run on Sunday.
Went for my LSR on Sunday. Up to this had not ran further than 16.50 miles so was a bit worried about it. My right leg (calf/ankle) was very weak for the first 5/6 miles and didn't enjoy this. As the legs warmed up, i noticed this less and less.
Up to 14 miles, found the run fairly ok, miles 14 - 17 was tougher but managable. Miles 17 - 20 was a new experience to say the least. Found this very tough. Found it hard to keep 10.00 pace and legs were very tired.

Really happy i completed this. Had a hot bath after the run and done some stretching. Based on yesterday's run, i think i could run 26 miles on the day at 10.00 pace. Problem is sub 4 is what i'm aiming for and that's almost 1 minute faster per mile. Can't see how i would be able for this based on yesterdays run.

BobMac104 wrote: »

Nice one PDCAT. Great running and at a good pace!

I am in the same boat looking to do 4 hours but at the end of yesterdays run at a good bit away from 9 min miles it seemed to be a bit too mucg of a strech. Hopefully taper will see us right and we'll be buzzing on the day.

Thanks Bob. Yeah - hoping that on the day i'll be able for it. Not very confident though as ive missed a couple of LSR's through injury.

Only thing though is when i ran my half marathon & 10mile times - there is no way i'd be able to run them in training either. so here's hoping the same applies. Am sure after yesterday's run though, that there is going to be lots of pain involved.

Monday 10/10/11

5.00 Miles = 1.00.50 - (Pace = 12.09) - Recovery Run

Around local Gaa Pitch in the pitch dark last night. Legs (particularly right leg) were very tired/sore from the run the day before. Ran at a very, very slow pace and was struggling to maintain this. But at least it's over with now. Have a day's rest and it's 8 mile Wednesday evening at 10minute pace. Should be fun.

snailsong wrote: »

Maybe you should get a head torch. I used one when i was starting out. Used to run in the dark in the woods, interesting experience. The modern LED ones are quite powerful and easy on batteries.
Good luck with the marathon. Hopefully the injuries will resolve themselves as the milage decreases. Like you I'm looking at the pace on the training runs and wondering where the extra speed and endurance will come from on race day. It always seems to happen though, we just gotta believe.

Thanks Snailsong. Might look into the headtorch, will help during the winter. Actually think the father in law has one. Having said that, i quiet enjoyed running around the pitch last night inthe dark. It was really quiet, could kinda make out the outlines of the pitch. Very relaxing i have to say.

Legs just seem to be sore at the moment, with the recent 20miler probably causing the soreness as it was 3.5 miles farther than i'd ran before. Hoping the soreness is gone over the next few days. Not worried about it or anything. If they felt like this with less than a week to the run, i might be a little concerned. Going to run with sub 4 pacers on the day. Am fairly confident up to about 18miles, after than not so sure.

Friday 14/10/11

4.00 Miles = 39.49 - (Pace = 9.57) - Easy Run

Calves/ankles very sore, did not enjoy this at all.

Sunday 16/10/11

12.00 Miles = 1.59.20 - (Pace = 9.56) - LSR

Legs not quiet as bad... took one gel at 7.50miles. Had two hot bath's on Friday & Saturday night to help the legs.
Was bold boy on Sunday night, and had a session as my local club won the county title. First time in 32 years. Recovering and feeling sorry for myself today. Didn't run today, but will run 6 miles tomorrow as per plan.

Thursday 20/10/11

3.00 Miles = 29.46 - (Pace = 9.54) - Easy Run

Ran on Gaa Pitch this morning. Legs still a little sore but got through it ok.

Thursday 27/10/11

2.00 = 20.25 - (9.58) Easy Run

Around hurling pitch in the dark. Legs didn't feel brilliant. I think i'm expecting them to feel super human at this stage. More a mental thing than a physical i think at this stage.

Travelled up to Dublin on Sunday with the wife, went to expo and registered. Had booked into Hotel for a couple of nights in stephen's green area of the city. So not far from the start.

Morning of the race went down to the baggage area, walked with my wife to her start area (blue area). It was her first marathon. She was very nervous and a bit emotional going into the start. Was feeling worried for her myself and hoping she would be ok. Had reiterated to her numerous times about ensuring that her pacing was correct and that she drank enough water and took her gels at appropriate times.

I must have went to the jacks about four times before the race. Must have been the nerves. Anyway went to the start line late. We were held back inthe lane way where mcgrattan's pub was and when we were let out onto the street where start line was, i could see my wave were already running up ahead. The black balloons (4.00 pacers) were way ahead in the distance.

0 - 5 miles

First few miles, wasn't that worried about pacers being so far ahead. Thought if i paced myself correctly, i would catch them over a period of a few miles. So i tipped along at about 9.00 pace. It was great running through the streets of Dublin. Took water at mile 3, and spotted the pacer's way ahead for the first time in the race. Continued to tip along at 8.50 pace and hoped to catch up in the park.

5 - 10 miles

Took my first gel at mile 6 along with water. Really enjoyed running through the park. Spent most of it running on the footpath, as was finding it a little difficult moving past people here. At about 7.30 miles, i caught up the 4.00 pacers and stayed with the last balloon. Took more water at 9miles and was feeling ok still.

10 - 15 miles

Came to a couple of hills i wasn't expecting around mile 9/10 and found them tough enough. Started to feel good around mile 10/11 and moved up to the lead balloon and moved about 20meters ahead of the pacers.
This didn't last too long though. Took a second gel at mile 12 along with water. Reached halfway and i wasn't feeling too bad, but was having to work alot harder than i expected nor wanted. Didn't feel confident at this stage. Kept with the pacers up to mile 15 but again was having to work harder than i hoped.

15 - 20 Miles

Miles 15 & 16 were getting tougher. Was now finding that i needed to work hard to keep with pacers. Was not expecting this. Mile 17 was where it all fell apart. At water stations just before mile 18 i took a gel and died. Stopped at the water station and walked through the station drinking most of the bottle. I was parched.....
My legs were f**ked, totally gone. Ran at approx 9.30 pace for another mile, walked for 30 seconds at 19 miles and again at 20 miles. By now, this was turning into survival. My pace was somewhere between 10 - 11 and was walking for 30 seconds every second mile or if i came to a hill.

20 - 25 miles

At mile 19 i could see the 4.00 pacers disappear for the last time. It was plan b now, just get to the finish and complete my first marathon. It wasn't going to be pretty. Spent these five miles in a world of pain, watching people pass me. Having said that i was passing loads of people even though all i was managing was a shuffle. The results show that only 200 people passed me over the last 6.2 miles, which is amazing considering the pace i was going at. All around me was a sorry sight, decimination of people shuffling along, walking ,stopping, cramping.....
It was like as if everyone had just blown at the same time.
Anyway, i was concentrating on not letting the 4.15 pacers pass me and that was my next goal.

25 - 26.2 miles

For the last 2/3 miles, i ran without stopping. The brilliant crowds kept me going and i managed to get over the line in 4.13.07 - some 13 minutes off my sub 4 goal and had lost 13 + minutes on the pacers in the last 8 miles. So it gives you an idea of what my pace was like.

Nevertheless, i was really happy crossing the line. I had just completed my first marathon. 18 Months ago, i could not run 1km. Disappointed in the time - i didn't get my goal of sub 4 which with my 1.46 half marathon i thought i could do it. Most of the people from home that i knew finished in a quicker time than me (they are in triathlon and running clubs) a little more experienced that me but i normally would finish in front of them in shorter distance races.

But i got what i deserved. Post mortum's on why i blew up will wait. I have a fair idea. Low mileage marathon with only one run longer than 16.5 miles (that was a 20 miler). Training curtailed due to injury and missed 2.5 weeks training in september.
Have to think where to go from here. Will probably look to join a club, focus on improving my 5k,10k times over the next few months and will longer distance's on the back burner for a while.

Thanks again to Raycun, Mr slow for advice on Novice tread and to Meno, Oisin for the great pacing job they done for us. Just sorry i hadn't the legs to stay till the end.

BobMac104 wrote: »

Hey PDCAT! fairplay on getting there. Your day isnt a million miles away from my own came in in 4.03.34 never felt good the whole way around to be honest. I was delighted in the end with my time. First marathon and all. we probably bumpd into each other on ocassions during the race id say ...I was the tired looking fella.

well done again.

Thanks BobMac. Congratulations on your own performance. Your not too far from your Sub 4. I'd say you'll smash it the next time.

menoscemo wrote: »

Nice to meet you on monday.

Cheers Menoscemo. Good putting faces to some of the names.....
Think i had about 7 pints in about 7 hours. Couldn't drink. Thought it would be the opposite. Had vision's of me skulling porter all night....

Getting old...........:mad:

Thursday 08/11/11

4.00 = 39.56 - (9.58) Easy Run

Again, running around GAA Pitch in the dark. Not sure at what pace to be running. Think i will stick to 10 minute per mile pace similiar to my LSR's. Following Hal Hidgon Post Marathon Recovery Novice Plan. Didn't run last week so this is Week 1. Legs felt ok last night.

Monday 21/11/11

4.00 = 38.50 - (9.42) Easy Run

Around GAA Pitch last night. Found this easy enough. Legs feeling ok.

Thursday 24/11/11

4.01 = 38.18 - (9.33) Easy Run

Around GAA Pitch last night. Ran faster pace than i wanted.

Tuesday 29/11/11

5.15 = 56.00 - (10.52)

Ran this again with the missus. Raining all morning, got a break in the weather and headed out.

Thursday 01/12/11

3.00 = 29.15 - (9.45) Easy Run

Around GAA Pitch. Got caught in the rain. Only home from work at 4.15am this morning, so running this at 11am - wasn't feeling brilliant.

Monday 05/12/11

5.00 = 54.55 - (10.59)

Again, ran around local GAA Pitch last night with the wife. Tonight plan to join up with running club for the first time. Hopefully will be getting some speedwork done. Looking forward to it.

Thursday 08/12/11

Again ran with Fit For Life. Basically another speedwork session with sprinting. Managed to hold the sprint times pretty well.

(Total = 6K)Approx

2K - warm up
8 X 200M - Intervals (200 Jog/Walk in between)

Times of intervals approx
(38,37,37,37,37,39,39,37).

4 X 100M - Intervals (100 Jog/Walk in between)

3 X 100m Sprints

400M Cool Down

Monday 12/12/11

3.71 = 41.55 - (11.18) Recovery Run

Ran with herself this morning. Legs still sore. Due to do some speedwork at home tomorrow, but might decide to do an easy run. Will see how the legs are tomorrow.

Thursday 15/12/11

4.00 = 37.58 - (9.29) Easy Run

Ran on GAA Pitch. Legs sore after Tuesday's run. Pacing all over the shop.

Monday 19/12/11

4.00 = 41.43 - (10.25)

Ran on local GAA Pitch in the dark. Going to run with Fit for Life group tonight.