The main thing is keeping the main thing, the main thing

Friday: 7 miles after work - 8.18 pace - legs tired today after Pilates on Thursday - but not as tired as last week.

Saturday: I was in 256 minds if I should do; An Easy run, a hard session, an easy session, a progression, a shorter run with harder stuff...... So I compromised

I met AJ (a Cru runner - former MSB, chasing sub3 in Seville) for the 1st part of it.
We did just over 5m easy and she wanted to do 3m at 6.50 pace - during the run we changed it to 4miles and as the 1st 2 miles were progressively faster - I thought I'd push on a bit to see if we could do the full 4 as a progression. - 6.47 / 6.42 / 6.40 / 6.31

It was harder than I expected - these should be bread and butter at this stage - so I take this as a bit of a wake up call around diet and hydration (pizza and wine the night before).
We then done 4m easy and we parted company - she was doing another 2m at MP and I went off for a faster few miles.
I done a 15 min tempo - about 6.15 pace - which is not bad for mile 14-17 in a long run - but I was tiring towards the end - I had thought about extending it to 3 miles but I was fading fast.

3 miles cool down for 18.5 total.

Sunday: I was out Saturday night, so missed the Sunday run with the club - went out later for a few recovery miles on the grass around the Papal cross - lovely underfoot down there.

5.3 at 8.30 pace.

61 miles this week (+ a Treatment on the quad + a Pilates class + a rest day).


11 weeks to Manchester - that's a long time to keep motivated and to ensure I peak at the right time.
A couple of weeks ago, I was thinking that I was really fit and that I could possibly over train - this week I'm thinking that I'm knackered more and I'm so unfit!! Amazing how things work - no doubt its the cumulative fatigue from the miles, back to work, Pilates class and the treatment this week.
Next 2 weekends are race weeks.

For Raheny, I plan to only slightly taper - but still run 55 miles or so - still going to do a decent session on Tuesday with a lot of volume.

For John Tracey 10 - I'll use that as a down week - longish run the Monday after Raheny and maybe some short sharp stuff on Wednesday.

Then its 9 weeks to Manchester where I'll follow the Naz Elite plan by Ben Rosario.

So technically, I'm not marathon training yet..........

BTW - was great following Scullion today - absolutely delighted for him. You know your invested when your whole family knows he's running today and they are asking me how he's doing.

Some months back, when he started podcasting, I put up a post here, kinda mocking his slightly arrogant way of speaking - I really regret that now.
He does put everything out there, he is really honest in an open way and its absolutely brilliant, compulsive listening. My goto podcast when it comes out.
Top marks to the man today.

Damo 2k9 wrote: »

Will you stick with 'sessions' for the long runs for the whole block? Or will you have stepback weeks where it will be just long runs easy?

I find the longer sessions absolutely fantastic, one that stood out for me last year was a 20 mile but different paces in blocks throughout, similar to the above but a lot slower :pac: It was a real confidence booster coming into the marathon and a great change from the usual LSR pace I was used to.

I was actually scheduled to run a 'vanilla' run last weekend, but as I skipped the midweek session, I threw in a bit of 'stuff'.

The day after Raheny, I'll do an easy 16-18miles (depending on good legs!) and then I think I have 2 'easy' long runs in the plan, the rest will be with 'stuff'.

There's different ways of getting the same result.
I know that the Crusaders guys have 3 sessions/week and an easy long run.
Jack Daniels, Tinman Elite and the NAZ Elite team (Ben Rosario) have 'stuff' in most of their long runs - but they do have an easy long run every 3 weeks or so.
Personally, I love the long runs with Stuff - even the midweek sessions can be 15-16 miles worth of volume!

Its making the long run more specific to the event by adding faster portions.

There's an old adage attributed to Renato Canova (Kenyan based Italian coach) that if you do all your long runs at a slow pace, then you'll become quite good at running slow.

https://www.reddit.com/r/artc/comments/7vwxq0/renato_canova_on_marathon_preparation_valencia/

Sunday: Raheny 5mile

I was a mixed bag over the weekend with this race - part apprehension and part disinterest.
While this was not the 'main thing' for me - it did offer an opportunity to see how I was v last year (following similar plan) - I do dislike Sunday races butI was distracted enough on Saturday as my MIL is in a Convalescence home recovering from a hip operation, so went to see her on Sat Night. Sunday was a trip to the mother, prior to raheny - but still felt a bit sickly in the tummy thinking about the race.

Got to Raheny, parked illegally on the Church grounds and set about my warm up. As per previous years, went back for my gloves. A chat wiht a few faces from here including Laura - that chat stayed with me during the race and framed my race - done a few strides and lined up about a month behind the starters.

There was a starting gantry this year and mats, so I knew where the start-line was, but I was very far back. There was a lady next to me, who would probably run it in an hour, texting her family, so I knew I wasn't in the right place

Gun went off and the first few hundred meters was a $hit show for me - I think the clock was at 17-18 seconds before I crossed it!. A lot of weaving in and out but eventually found a line that offered a good stretch of the legs.
Found myself running too fast initially, trying to catch up to people who should be behind me. Settled into a groove and felt good. I knew it was going to be a good day.
Mile 1 clicked by in 5.51

The 2nd mile was more over taking and trying to keep from some of the gusts by hiding behind a couple of big guys.
I got a bit confused on this mile as my pace increased in certain parts - I was reminded of last years update regarding this being a fast mile - yet it didn't seem that fast. (turned out to be the wrong mile).

Mile 2 beeped at 5.51 and I got a bit worried that I was slowing down on the fast part of the course.

I then realised that it was mile 3 that was the fast mile and I picked it up slightly - I seen Eddie N ahead and had him in my sights, I came upon him and Jamie at the same time, a quick chat with both and was off in search of the next person - I was racing at this stage - the watch was secondary.

Mile 3 was a quick 5.41.
The road down to the park is nice - I relaxed a little here, knowing that the 1st bit of the hairpin would be tough, so approached it as such.
I tucked in behind some lads on th up, but they were going much too slow, so pushed on and felt good.

I turned the hairpin and 4m beeped at 5.47 - I was delighted at that as I felt strong and knew for the 1st time that a PB might be on the cards.
I kept trying to pass people - pick them out, pass - go again..........make sure time isn't slowing.......& repeat.....

As I got to the end of the park I knew I was in with a good PB chance - DD gave me a shout - quick check of pace on the watch and out of the park we went.

Not long to go now - I felt great, I kept passing people and as we hit the turn I risked another glance at the watch - I could just run it in at this pace and PB or I could push on for a decent PB - I pushed on, passing another 1 or 2 - took the final turn and put on the afterburners - my finish was at 4.5x pace. Last mile was the fastest at 5.37.
Crossed the line as 29.02 ticked by, but knew I had a lot of seconds in the bag.

Official time of 28.46 for a good 7 second PB from Dunboyne BHAA in 2017.

Delighted with this at this stage. Did the new runners help - well, I was 9 seconds faster this year, but last year, I had ran 4.92m vrs 4.99 this year - so its a bit relative.
The records will show its a PB as it is a PB!!

Great meeting a lot of Boardsies afterwards - wont name them all for fear of missing some - but a great group of people.

Warm down with Healy having the chats about next weekend and Manchester.

Onwards to John Tracey next week.

54miles or the week. Looks like Tuesdays session didn't really have an impact.

John Tracey / Dungarvan 10m

Preamble: This race wasn't as built up in my head as last weeks - in fact, it was more of a nuisance. I had zero stress/apprehension about it, probably 'cos the weather would be $hit anyway. And anyway - everyone knew it was a harder course than the easy Trim 10m

A difficult nights sleep with Wifey coming home at 3am and Daughter#1 getting up for work at 5am meant sleep wasn't as good - but I knew that prior - so was ready for it.
Up at 7'ish - Breakfast was Porridge followed by coffee- followed by toast - followed by coffee - followed by the Bathroon Success.

Made it to Dungarvan in about 2hr 20min - inc a pit stop for more coffee and a danish and a loo break.
Found parking about 0.5m from the HQ and done a 2m warm up with some strides - into the pen about 15 mins to go and done some stretching. A hello to Adrian and a couple of former clubmates (Yes - I'm currently unattached) and we settle in.

Amble: As I was in the start pen, I seen a familiar face FQ - I formally of these parts who was pacing 60 mins - they hadn't advertised this, so it threw my race plan out the window about 1 min from the start!!

My original plan was to run my own race according to the wind - and hope to run a faster 2nd half - when the pacer showed up - I decided to follow him as I was sure he would have a pack with him.

We set off - a lap of the town to start. I recall feeling my lace was opened, but it was just lose, memories of my last time running here 6 years ago (also in prep for manchester) - when my lace opened.
The impact of having a pacer, meant I hardly looked at my watch - I just followed him. (timings from this race are from my Strava after the fact unless stated)

Mile 1: Lap of the town - felt a bit quick - 5.56

Mile 2: A bit uphill feeling here - the pace was 5.57 but felt harder - my 1st thoughts of not running with the pacer and letting him go - thought about dropping back - but didn't.

Mile 3: was on a dirt road - lots of potholes and dirt - breeze to the side - so pacer FQ upped the pace a tad and kept us going with him - still a great group with him.
5.51 - I was surprised he ran this quick but some of it was downhill.

Mile 4 & 5: we turned into the wind - this part I was prepared for - I was at the very back of the pack behind the biggest guys I could find.
Pace was lighter but the effort remained hard - this also had an uphill portion to it. I recall looking at the watch here and seeing a sub 6 time - I wasn't sure how many seconds we were up or down. 2 miles into the headwind had taken its toll as the group had split up terribly.
5.57 / 6.02

Mile 6. After mile 5 we turned - I expected the wind to cal down as it seemed like it was in our face since the start - but it was still a cross wind and a factor - a dowhnill here was very helpful to recover.
I recall turning a corner at 6.7m and the wind receding immediately - the conversation behind startedup and everyone felt in great spirits - gave us all a great lift.
M6: 5.55

Mile 7: I knew mile 7 was a severe downhill - so I used this to recover - relaxing the arms/hands
I recall as I approached mile 7 there was a lady calling out the time - 41.45 - this confused me slightly as I was thinking of Marathon paced terms 3 miles at 6.30= 19.30 left - so I was way behind - only after a few seconds did I realise I was within target and was 15 seconds up.
5.53

Mile 8: keep it going - I found myself right up at the pacer, I didn't look behind to see how many were there, it didn't seem like loads. But we kept going.
5.52 was a great return here as I was starting to suffer. 2 miles left I was saying. I could run 2 6.10's and still get sub 60 - this was a good relief to me knowing this.

Mile 9: We went uphill for a bit and onto the main road - this was it - keep with it - dont lag I was saying - I was on Franks shoulder at this stage. The breeze was non dis-crept here so I reckon it was behind me - but I didn't feel it. This mile was definitely uphill.
5.58 and fading

Mile 10: We ventured left and I felt the wind crop up again.
There was a clock at the 9 mile sign reading 53.30 - so I knew I could run the last mile at 6:30 pace and still get sub 60. I felt a massive relief here - until I noticed the pace drop off substantially as I was going uphill - my left quad was shouting at me at this stage - my Christ - come on - the last mile and I'm suffering - I look at the watch - the pacer has gone behind me to pick up others - its 6.10 for 'current lap' - moving to 6.15......6.17........ $hit - I could F$ck this up in the last mile I was thinking.
I pushed harder, it felt terrible - my quad was suffering - not screaming at me, but suffering- We seemed to crest a hill and then go down hill - I seen the time come back to me - 6.17 for mile 10..............6.10................6.05...............

before I knew it I was back on the open road about 400m from the finish line - I opened up a little and went for it as we turned the corner - I could see the clock. I could not believe it - I still cant.
5.50 for mile 10

Crossed the line at 59.27. 99th position and a 100 second PB!!

I NEVER thought I would break sub 60 for 10 miles. Never.
I thought I could go close, but I thought age would catch up with me and leave me short.

Delighted to earn this time - I texted my family saying that this was my best ever running performance - and I stand by that.

Post Amble: Funny Story:

I jogged back to the Sport Center - HQ - to get my top and a cup of coffee an a sambo - as I approached, a guy asked my was I the first.
I said yes - not understanding as no one was behind me.

I went to the loo and then went into the hall - to a round of applause from the volunteers there!! They thought I was the winner
I was a tad embarrassed and said no - I just won the race for the sambo's - jaysus - Morto!!

I had a big smile on my face all the way home - its a long drive but oh so worth it when things go right and when Spurs beat Man City on the radio and I was home for 2nd half. A great weekend.!!

Did I ever mention the day I went sub 60???

ariana` wrote: »

Loved reading that A and I'm delighted for you on that massive performance and matching result! Out of interest how much difference do you think running with the pacer/group made?

I meant to include a bit in the report on this - so thanks for the reminder.

There was a stage in the race I was really struggling in the group, about 4 miles in - it was a bit into the wind and uphill.
But I was more so struggling with the concept of being in a tight group - normally you'd move from group to group or get a bit isolated from time to time - but being in a group like this was really getting to me - I recall it also from a marathon I done in San Seb when I went with the pace group but left them after a while.

In this case (Dungarvan) - I was trying to re-frame it in my mind - to see it as a positive thing otherwise I'd have felt more comfortable out of the group and would probably have left the group.
So I began to think about the later miles, possibly struggling on my own vrs the security of the group. I noted the positives of being in the group due to the wind etc........

So once I became comfortable in the pace group - it was a saving grace, and I started to enjoy it - especially in the later stages when we were helping each other - encouraging etc.

Don't think I'd have broken 60 without it - I had my excuses with the breeze already at the start

Dont like that one Sean!! - 2.52!!

I put in last years 10m and 5m times prior to running 2.52 in Rotterdam and I get 2.56.


Damo - which Model did you get?

Thanks folks - I cant use the 'Quote' to reply function in work.........

Ariana & OFAR: yep - I've went 24m in training runs, never 26. And I might just keep it to 26 to mess with peoples OCD