What a year for the roses

As I close of 2014 I cant help but look back at probably my best year running. Ran 2170 miles for the year my highest ever. Ran 12 marathons and got personal best at 5K, 10K, 10 Mile, Half and Full Marathons. At the start of the year I would have taken half of that. Haven't decided what the goals are for 2015, I have some options but nothing definite as off yet.

Trial and Error

Going to Portumna on Saturday morning must have been the first time that I really felt I had a greater chance of a non finish then a finish. Fitness was not the issue but I fear that a recurrence of what caused me to get constant injuries a couple of years ago had reared its head again. I need not have worried as the more the run progressed the better my hip/glutes felt, my only issue was that I set a new record for the number of pit stops Three. The other indicator as you can gather is an inflamed bowel which lets go pretty quickly when I run. Luckily there are plenty of hiding places from the grizzly's in Portumna. Had a good day and some craic/chat and banter along the way. Looking forward to running more of these next year. The other reason I ran Portumna is I am contemplating racing the 50K next June. My only other race there before was a disastrous Boston Qualifier attempt. While the course is perceived to be relatively flat it is tough and I found there is two short unnoticeable climbs that can zap the legs over 10 laps with a turnaround it probably not an ideal 50K course, however it does fit my time scale. Not going to make a final decision until maybe February.

Health and Fitness

While my fitness is at its best level in my life my health has taken a dip. A recurrence of Bowel Inflammation had me at the Doctor on Christmas Eve. The last occurrence several years was successfully treated with NSAIDs and a GP who would listen. I asked her to check my Vitamin D levels, which came back extremely low. After treating this the Inflammation cleared without having to resort to the use of steroids. Unfortunately she wasn't available on the day and Fill in Doctor just wanted to script me an 8 week course of Steroids. The Vitamin D test takes a month to come back anyway was his response. I tried to explain that I would prefer to try the NSAIDS first as before and Steroid's would have the side effect of not been able to recover sufficiently from running leading to other complications. He said well then don't run. Doctors differ patients die. I told him I would wait until my regular GP came back and not to bother filling the script. I don't think he was to impressed with me.

The niggles

Pretty much has summed up my running since after Eiddie Murphy. I had hoped to add one more achievement to this years tally in getting a sub 20 5K. Duhallow AC 5K in Newmarket was pencilled in late last October as the target race. Started to do 5K endurance work with some hill and faster intervals from about mid October. Thrown in the middle of this was Eddie Murphy Marathon my 25th for the year. I conceded that a weeks of very easy running would be need after this, an post midnight urge to use the little mans room settled this in no doubt both adductors seized up to such an extend I had to bum shuffle downstairs to relieve myself. At that point a week off was set in stone.

Return again, again and again

Always seems to happen, you take a week off running and every niggle ache seems to get magnified. Each time I tried a session which entailed me running fast the aftermath was some thing giving me grief from my right Achilles, left glutes or both adductors. This had the result in starting to miss/reduce some of the key 5K workouts and faster intervals.

2000 Miles

Along the way somewhere towards the start of the month I passed the 2000th Mile of running for the year. My first time to reach this which shows how consistent my running has been and this year I got through it without having to lay  up due to an injury. What was the difference this year ? When my body said I’m sore or tender I listened and adjusted my goals rather then blindly ploughing ahead with whatever training plan I was following at the time. Unfortunately recently this was becoming a bit too frequent.

Bad, worse and prospective

With the race fast approaching I planned a 6*1K 5K effort on a local track. It was a bit windy when I got there and squally showers where not helping matters. First was 4:06, feck that’s under target, pushed a bit harder on the next 4:11, crap pushed harder again to an extent that it felt unsustainable for 5K 4:16, feck this for a game of cowboys and canned the session. So a crap session 4 days before the race, maybe on race day it would come together. The following few days I got my prospective, My Uncle had a massive heart attack and passed away. He had a good innings and while it was sudden it wasn't unexpected. The day of his burial while bring him into the cemetery I lost my footing while carrying the coffin, in an effort to not drop the coffin I pulled something in my left glutes/hamstring/adductors. This effectively put paid to any thoughts of racing in Cork last Sunday. Having completely rested for the last week I ran 4 miles easy on Christmas eve without any major side effects so I will try and get a few miles in Thursday/Friday and if all goes well I may well give 26.2 a lash in Portumna on Saturday

You spin me right round baby

Practice Loops

Its November, Eddie Murphy run time when Sixmilebridge gets invaded by runners all hell bent on getting dizzy running around the same 1 Mile loop of the village. For the members of BMOH this is a normal experience as we use this circuit and the hill mostly for our Thursday night speed sessions. I hadn't been down in a while but as I had to pick up essentials for Friday and Saturdays Directors run’s, I decided to get the feel of the loop again. Session was 2 loops @ 5K pace. Coming to the end of my second loop, a car pulls along side, a wee Cavan girl is hanging out the window trying to hold a conversation with me. Believe me it was one traffic. Brenda O’Keeffe was the first of the lunatics to arrive in Sixmilebridge. Between now and Sunday evening a few more would drop by. Finished the session in 13:30. Happy enough not to be doing 26 at anywhere near this pace on Sunday.

Directors Runs

This year to accommodate Gerry Forde we ran the directors run on the 10 in 10 course as it would be madness to have him going around the village all day on open roads. It wasn't long before the early starters arrived. Brenda came filled in her registration form, I handed her a number, 100. The significance of this I at the time was totally unaware of. Soon all runners where on the course and the only issue this morning was a flood at of 6-8 inches deep and 50M long but was dealt with before the later starters got to it.

Saturdays race was to say the least a different experience. We had two participants miss turns and ended up getting lost. After finding both them and getting them back on the course the rest of the day passed without incident. We may need to invest in GPS tracking devices for runners next year. Once the day was over I was now free to run the race tomorrow. My 25th Marathon on home turf and I was really looking forward to this. I got home with ever intention of a quick 3 miles to clear the pipes and get an hour or two’s kip, but herself indoors was sick so that idea went out the window. Off to a gig and home by 3 AM herself still sick, finally she settled down and I got to sleep somewhere between 5 and 6.

Dalmatian Day

I woke a 9 with a sore throat dry lips and my own stomach doing flips. If it wasn't for the fact it was my 25th I would have smashed the alarm and gone back to sleep. I got up everything was ready from the night before logged on to Facebook for any updates on the Double, then saw that Don Hannon had let Brenda's cat out of the bag and that she was half way through her hundredth marathon. Got to the start just before the 30 miler start still not feeling great. Decided this was going to be a long slow burner with the objective of just finishing it. Eamon Dargan was present with his 100th Marathon Medal and Singlet just before the start. Pretty soon we where starting and I was with Eamon and Paul for the first few miles. Meet Brenda at the water station, I was scolding her about keeping her 100th quiet when she informed me I gave her the 100 number on Friday morning much to her amusement. Eamon had crowned this his Dalmatian Day Marathon but unfortunately it was not to be. He was struggling for his breathe on the hill the fifth time around and pulled up shortly afterwards. No doubt he will get to run the Dalmatian Day again. Paul had pulled ahead a bit and I was started to catch him but he was heading for pit stop when I caught him. I hooked up with Fozzy for a fast lap or two just to help clear the pipes. And boy did they clear I hope no poor unfortunate soul had to use that toilet for the day. Once I returned to the course I really felt good and started to run about 8 Minute pace very comfortably. Hit 10 Miles with 1:32 on the clock meaning I was on 4 hour pace. Didn't even bother to slow back down I was in a zone, it doesn't happen often but the faster I ran the more comfortable I felt. Passed half way 1:57 on the clock and just kept going passing runners along the way. Only Mick Curley Cunningham had passed me in that period.

The difference in a year

Running improvements are not things that happen overnight, but over a long period of time. Last year I was struggling at the tail of the race when my Friend Thomas passed me cruising at the start of his. Today I rounded the start finish and there was Thomas in the distance, but I was catching him fast. Thought to myself he must be really struggling. I caught him at the bottom of the hill and said Hi and bombed up the hill leaving him in my wake to the tune of “A whole lotta a rosie”. I don't know who was the more shocked him or me at the time. While Thomas appeared to be going slow he still knocked out a 7:05:11 for the double Marathon. This time would have been good enough to win any of the previous running's but again there was a faster runner ahead. Maybe next year he will get that elusive title.

One and One is Three

Doing sums while you are running and even going well just does not add up. Coming to the end of 20th lap, I looked at the clock 2:53:xx so to get home in sub 3:45 in needed to run 10K in 48 Minutes that's six 8 minute miles, so Lewis its Hammer Time. That's the silly conversation I had in my head the reality was 1) I had only 6 miles to go not 10K and 2) I had 51 Minutes to cover them. Lesson you cannot add and run at the same time. I set off for the next 2 laps at under 8 minute pace only to realise my error on the beginning of the third. I slowed up the pace but in doing so for some reason it was the first time today the wee hill was tough. I set about not letting it beat me and I was determined not to walk one inch of the course. Job done and got home in 3:44:02. My third fastest time ever and only my third time under 3:45 so all things considered I was extremely happy.

Medals

The one downer of the whole weekend was when Richie informed me on Friday night that there was an issue with the finishers medals, which would not be resolved in time for the event. This meant runners completing on Sunday would not receive their finishers medal on the day. With respect to everyone not one person was put out by it. I did not have that issue as I would receive my 25th Marathon Medal. On my arrival that morning I had one important job to do, ask Tom if he would do me the honour of presenting me with my 25th Marathon Medal. In my mind there never was going to be anyone else for this job. Tom has always be a source of support both as a mentor, friend and competitor in recent years and someone I always like to bounce ideas off every now and then. Tom did the honours and Derek Mackessy also picked up his 50th Medal. The bold Dennis however out did us all and got the cake.

Hiroshima Nagasaki Russian Roulette

Crouch, Hold and Engage

Since my recent health issue regarding my bowel a trip to the Doctor to get a 2 week course of steroids was needed. The issue with this is as the inflammation reduces my time on the white bowl increases. Coming up to Dublin the last thing I need was to have to Crouch, hold and engage in the Phoenix Park on Monday in front of 14,000 runners. A couple of Miles running normally has a loosening effect so I was worried. So on Sunday evening after having bulked up with loads of fibre in the two days beforehand, I set about clearing the pipes. A quick 4 mile run along the Canal on my return from the Expo did just that. Nearly ran over several Danish runners congregated in the Hotel Lobby on my return.

Fuelling

I woke around 6:15 that morning As I sat opposite Thomas eating his bowel of porridge on race morning I had in front of me a full Irish. Three salty rashers, black pudding and One sausage, my thinking was while not exactly your ideal Glycogen generating food but I felt I had ate enough of that the night before at the pacer meal. This morning was about salt intake and no better way to do this but a good old Full Irish. Later in the day I would conclude that this was indeed a good strategy

Early Race

Soon there are 42 single winged butterflies lined up for photo shoot at the start and we then make our way to the appropriate start area. The change in the start area by placing wave 2 and 3 away from Fitzwilliam Street really worked. Pretty soon it was our turn in Wave 2 to make our way to the start. At exactly 9:10 we the off and after crossing the line together Myself Dave and Mark split up Dave at the front and I was at the rear with Mark in the middle. The course been different this year meant going through the liberties, while there was decent enough support along here, but it was narrow at times and as a result we lost about 30 seconds. Once we got back on the quays it opened up and the time was soon made back up. Hit 10K and from here on the support was excellent especially Castleknock. Overall I liked the new course layout and the first half ticked off without major drama.

Carnage

One single word to describe what was happening around me at 12 noon somewhere around UCD. This been my third time to pace Dublin and this time I was pacing 4:10 or more like running and passing runners who had absolutely no interest in picking up and running with me. Normally some that fall off the pace group ahead mumble profanities as we pass them and make some effort to come home with you, today this never happened. On checking the results later I noted I passed 2500 participants in the second half of the race. This to me was a staggering statistic and the main contributing factor was the weather and runners not adjusting their goal time to reflect this. Anyone who got their time on Monday has more improvement to come, however the majority failed to readjust their goal for the conditions including some very experienced runners. Three of the pace team had DNF for various reasons again another indicator of how tough conditions where out there. For those who feel disheartened by the race the best cure is to go away learn the lesson, target a race in spring and do it again. The marathon is the hardest race to conquer but when you do there is no better felling in the world. At the end of the day I held my end of the bargain and came home in 4:09:41. My 10K, half-way and 30K splits where never more then 10 seconds off what they should have been so I am happy under the circumstances to have had a good day at the office. While my PB would allow me to pace faster I was glad today I wasn't as 4:10 still took an effort greater then I would have expected it to that morning.

Hundreds of Marathons

After breakfast my roommate Brian commented that today Dave Brady would break his record of most Marathons in a Calendar year. Well Dave did just that along with Collete O’Hagan who ran her 300th Marathon. Both of these runners are the most down to earth and honest people you are likely to meet on the roads and great ambassadors for the sport. Also on the Larry Rigney did his 250th but don't tell anyone and Lucy Foley hit the magic 100.

You don't always get what you want

Build-up

Late last August Tom rang to tell me he was going to run the flattest Marathon in Ireland in Mid October in Charleville and have a crack at sub 3:21:20 the club auld man Marathon PB held by yours truly. Armed with this I put together a plan to maybe make a race of it. Unfortunately that plan never came about as I just trashed my legs in August. Feeling much better last week I did a 3 mile MP effort averaging 7:15 per mile which shocked me. Now I was thinking of having a crack if conditions on the day where favourable. What’s the worst that can happen is I crash and burn and hobble home. That all changed on Saturday morning, for the first time in 4 Years my Crohns / Proctitis flared up to an extent I contemplated not even running the race.

Race From Hell

On the morning of the race we get perfect running conditions but I know that racing is not going to happen as I am guaranteed a pit stop if not multiples. I wished Tom all the best and was sure barring a complete disaster he would nail sub 3:20. He ran 10 miles with me the week before at 8:20 pace like he was just out for a stroll. Of we set and I settled in with Valerie, Peter and Derek for the day as we rumbled along at 4:10 pace. As expected first pit stop came around 3 miles and I knew from this point today was going to be a long day. Caught up with the gang again only briefly as another jump the wall was required near 8 miles. This time I got rid of everything and I mean everything both ends, and was looking like a DNF when I got back to halfway. We met Tom coming back against us on target and looking good at 14.5 miles. Got to halfway but I was now feeling much better and for the first time felt I could eat something, scoffed my banana and some mini mars bars. Tom had gone through the Halfway mark in 1:41 pretty much on target. He had discussed this with me last week and the consensuses was to take the first mile easy and ease up to Marathon Pace over the second mile. Was going very well in the second half myself and the pace had picked up. Derek and Peter fell away so just Myself and Valerie until we caught up with Michael a recent MCI member. From here on things got ropey for me, I had no energy, starting to feel dizzy and I really had to concentrate on what I was doing. Now doubt my two companions noted my sudden lack of chat. We got to mile 23 which had a water station, I was hoping maybe there would be some coke but no such luck. Just about to look for a lift back when Valerie shouted back to me to come on its only 3 miles. So the runner in me did just that (us runners are not smart). Now I knew I couldn't hold the pace so I let them off in the distance and concentrated on getting home by doing what Thomas calls the Ultra shuffle. It doesn't look anything like running but at least you are going forward. Got to the finish spent and could only sit down. Got some Coke into me and I was grand again once it hit blood stream. Discovered later that Tom suffered the same fate, unable to take on Gel’s, coming home in 3:28 still a good time but missed his PB by 10 seconds.

Medals

There was however some consolation on the day for Tom as he received his 75th Marathon medal along with Mark Hillard getting his 25th Marathon award. Then the big shock as Tom presented his Father in Law Patsy O’Brien with his 25th Medal.


 

The Marathon

I have always said that this distance is both cruel and rewarding. When all the stars line up and you nail your time its the best feeling in the world. However one small issue on the day and all your work will yield no reward and sometimes a rather horrible experience. I felt gutted for Tom as he has really had put in the work and had nothing to show for it at the end of the day. I have no doubt he will break 3:20 so I am currently only keeping that PB warm for him.

Stress and Recovery

Don't Break it

I had originally planned to Race the Marathon in Charleville next Sunday October 12th with a good block of training laid out for September but I correctly choose to let me body recover from the 3 consecutive Marathons in August as well as the half baked race in Doonbeg. So the last 3 weeks there has be no hard or long runs done with the exception of pacing the Half Marathon in both Charleville and The Human Race in Limerick. Outside of this I have just 4-5 Mile recovery runs with some stretching and foam rolling thrown in. This has brought my legs back to life so last Wednesday night I decided to do a short interval session 16 * 200m @ 1 Mile Pace with 200m jog recovery. I was worried at how the legs may hold up to this or more particularly the lungs as speed sessions normally entail me needing a brown paper bag. Well the session went extremely well I hit 44 seconds per 200 no problem and I even managed to tack on an extra 4 * 200m which came in under 44 seconds with the last one @ 41. This just shows that recovery is probably the most overlooked session in any training plan and I feel that I am ready to tackle some 5K workouts with a view to racing all the Clare Athletics Winter 5K/4 mile series.  I will tack on another 3-4 Marathons before the year end but these will be spread apart by 3-4 weeks and done at a very easy pace.

The World Jog

I have been following Tony Mangan’s World jog on and off since he started it in October 2010 and on Thursday evening I had the pleasure of running 0.0002% (10K) of his 50,000K journey. I ran out to Crusheen after work and met up with him. Really enjoyed the run in to Ennis and we where soon joined by Keith Wythe as well. So here I was in the company of two of Irelands Ultra Running legends sharing thoughts, jokes and memories. You could not have asked for any better company on an evenings run. On Friday I accompanied Tony to the outskirts of Ennis on a wet morning until we meet up with some runners from Newmarket-on-Fergus and I bid farewell to him as he travelled closer to the finish of his journey in Dublin on the Bank Holiday Monday Marathon. If any runners want to run with him please contact Siobhan Clifford on siobhan.theworldjog@gmail.com and details of his run are on his blog.

Oh look another race

Post Craughwell I had stated to Jude Hickey “If you see me with a balloon in Dingle next Saturday give me a kick”. I had planned to reset the only old PB left Half Marathon on Saturday in Doonbeg. Sure enough I got the pacer call but declined, I don't think my legs would hold up to another Marathon. Hell they probably wont be great in the race either but sure it is only a half.

Build-up

Did nothing all week, as my legs where in absolute bits after Craughwell. Got out for an easy run on Thursday night legs dead heavy but improved after the first 2 Miles. Morning of the race weather conditions where going to be close to ideal well they say 16°C is ideal but not for us fair weather paddies. Got to Doonbeg early and did the warm-up, first Mile legs where heavy but they seemed to improve for the second mile. I was still in two minds at what time/pace I should aim for. If I was fully rested and had this as a goal target I would probably be around 93 minute mark but I knew the auld legs would not survive that pace today. Decided to try and go out and aim for 95 minutes.

Race

There was a good crowd at the start for this with plenty of walkers up the front. However the road is plenty wide and I wasn't delayed at all. In saying that I clocked a sub 7 minute mile so pulled back a bit. Again as in the previous race my mouth was dry but luckily there was a water station at the 2 mile mark. Water was in plastic cups, doesn't bother me, got a good mouthful and even had some spare to throw over my head. Even though it was in cups and the day was quite warm I never felt the need to take it at every station. In total there was 7-8 water stations. Once we hit 3 miles you turn into the slight breeze and a gradual slope for the Mile. Everything was going well until 4 when there was a sharp descent followed by another sharp up and down. The combination of these two descents was the last straw for my quads and I had to drop the pace back slightly thereafter. Still passed 10K mark in 45 so target was still on. From here to 11 was a real struggle, legs just had no zip in them, which I was half expecting to be honest and if I had half a brain I would have taken the opportunity to stroll around Dingle for the day. Effort wise I was comfortable but I had no wheels under me today. From 11 onwards I pushed to try and catch two runners ahead. Just before 12 I was 20 seconds behind when they stopped to take on water. I knew I would be alright to not take on water so I just zipped by them and kept the head down and kicked on. One guy kept with me, and at one stage drew alongside with half a mile to go. I pressed on again all the way to the finish and kept him behind crossed the line in 1:35:56 some what disappointed.

The usual feed of nice stuff and a chat with Seanie Whelan afterwards on running. I hit home early as I had some DIY to attend to that had been neglected in the recent weeks. Turned out that final mile I promoted myself from 4th to 2nd in the M40 Category, this made up for my initial disappointment of not getting under 95 minutes. A first podium finish for me happy days.

3 in 3

No not days but weeks. I have not yet entered the madness of consecutive days but I am well on my way.

Its not Sixmilebridge

MCI decided to put on a Marathon in Clare that wasn’t in Sixmilebridge. This been a first I couldn't pass up the chance to run a Marathon in My native county. Patrick and Thresa where the race directors and when I saw the original course map I knew it would involve a pretty tough climb out of Ennistymon on the way to Liscannor. We found out on the morning that even though the course was 3 laps we would have to negotiate the climb for a fourth time to make the distance. Day was the usual low key MCI event which is great as their is always plenty of banter and crack before and after. A tough course but my intention was to take it easy. Missed the start and ended up at the rear of the field for the first few miles until we got to the Prom in Lehinch. Had the support from Lisa and Kate from the club who stuck around after the club run in that morning. Shortly after leaving here the usual badly timed bowel movement had me looking for a suitable spot. Unfortunately none where available so I upped the pace to finish the first lap to get a pit stop in. This left me on my own until I again caught up with Jimmy and Ann, some great yarns from Jimmy making the miles fly by but unfortunately I had to kick on again as the pace wasn't keeping me warm enough. I had decided in my ultimate wisdom just to wear my club singlet with no under layer. By lap three the old nipples where complaining so I just picked it up to get home. Finished on 4:11:39 and had a look at Tom’s time. 3:41, if he keeps himself injury free he will most likely smash his PB (and my PB) in October. As per usual the race was well organised as you would expect, course was hard but accurate. Went for a swim with all the surfers later, salt water and nipples do not agree.

AcHILL

When ever Tom rings you and opens with that line “Hey Ger” it is normal to thread with caution. He needed someone to fill his big boots in Achill as 4 Hour Pacer. As I was going I was most likely top of his list. So after a couple of minutes thinking “do I really need a 4 Hour Marathon in my legs” I decided to go for it. My thinking was I would have no one around me for the last few miles and I could let go the balloon if needed. I decided I had better look at the course profile after some comments re the course on boards, The best way to describe it would be rolling Mountains with spectacular scenic views. I also hadn't realised how far away Achill is from anywhere, so I decided best to go up the night before given it was going to be a 3 hour drive in the morning.

The old nipples where still a bit tender from last weeks endeavours but the sun was out this week which would make wearing underlay hot and sweaty. I went with the hot and sweaty option much preferable to running around looking like someone just shot me twice. Pretty soon we where lining up and everyone deciding to line up behind the person with the balloon. Having evaluated the course profile I reckoned that I would need 3-4 minutes on a bank each time before hitting the hard section from Mile 6 to 10 on each lap. This meant the pace of the first few miles was 8:15 to 8:30 pace. Some of those around me noted this so I explained the reason for it. First lap ended and I had a minute in the bank with the group pretty much still together. However the pace increase again at the start of the second lap splintered the group and the only runner with me was Valdimir looking to break 6 Hours for the Ultra. He stayed with me until the top of the last climb before kicking on for home. Passed Bonnie on the last mile, she was suffering but still smiling and stuck with me to get under 4. I crossed in 3:58:49 a bit ahead but its a very hard course to pace. Some courses are for PB’s but Achill is for beauty and testing your resolve. There is now way I would have ran another lap for the Ultra.

Afterwards Brenda picked up the MCI clubs first 75th Marathon medal. She only ran her 50th in Connemara, this time I was here for the presentation but no one made a cake.

Yippy its Dry

Last time I ran in Craughwell we got a miserable day but today was dry but still having tender nipples I wore the under layer. I had decided to do 3-4 laps (3.27 Miles) at Marathon effort just to see what kind of shape I am in. Whether the fourth one happened was going to be down to how the legs felt. I didn't want to trash them just to get the job done. A bit of a disaster for the first one just went too quick (24:08) 2nd (25:18) and 3rd (25:07) where okay but the last one half way through I was suffering with the old legs so I backed off slightly and finished it (25:42). The last 2 laps of the race where a walk fest very similar to Portumna 1:07 for the final 11K. I wasn't alone Ruthann who would normal lap me was struggling along as well. Made me realise there will be some bad days ahead in my journey towards 50.
Back to the start/finish at last in 3:53:05 pretty respectable given how I finished. Plenty of nice homemade goodies, chat and banter. I somehow managed to escape the Ice Bucket Challenge before the presentations to Val (50th), Rita (25th), Jude (25th) and Kathleen Cheshire of DBRC getting her 100th Marathon Medal

The Softy

Trial and Error

So two of my personal best are on the soft side, 10K and half Marathon times. I had planned to tackle the 10K in early July but herself indoors was in Hospital for a week, when like a revolving door she came home and Lorraine went in. Not much serious training done in prep for the new target race Kilmurry Harvest Festival 10K. I ran this before and had a complete disaster of a race. So Monday before the race I decided to do 6 * 1 Mile 10K paced reps just to see what my current pace might be. My 5K time gives me somewhere between 6:40/6:50 per mile pace. So off I set first Mile was 6:30 and felt pretty okay (famous last words) well we all know what happens in reps when you do the first few too hard. They go backwards pretty quickly (6:40, 6:45, 6:55, 6:58, 7:04). I thought I was going to die on the fourth one and very nearly pulled the plug but had some harsh words with myself, you plonker Rodney you went out too fast.

Rodney Part Two

Race day, as usual we get a warm sunny evening for the race. I don't do running in the heat, I just boil over. I decide to try and get 42:30 which is 8:30 per Two Kilometres. Usual 2 mile warm-up with some strides too wake the legs up. Pretty soon we where off. Small crowd so the greyhounds flew ahead leaving me in their wake. I was conscious of not going out to quick, and tried to keep the speed down on the watch, problem it was either too quick or too slow so I was all all over the place. I couldn't get into a rhythm at all. We passed the finish shortly after the 1 K mark and the pace lifted again but it got pulled back pretty quickly with the first of 3 climbs out of Kilmurry. This section is net Downhill but has 4 stiff climbs in it. Passed 2K mark and my time was 8:57 !!. Way too slow and at this rate I would not even get near my PB of 43:56. Still my pace was all over the shop and now my mouth was as dry as the Sahara. Passed 4K with a bad  split 17:52 at which point came the first Water station, I stopped and took a good drink of water. Two runners passed me and where both ahead by 35 to 50m when I started up again. I spent the rest of the race following them but at least I had now managed to find a pretty even tempo. Passed halfway 22:03 which was a big improvement but it didn't register with me at the time. I had at this point pretty much given up on a PB as once we hit 6K its a nice drag to 9K before it flattens out. Spent the rest of the race  just trying to catch the two runners in front of me. It wasn't until I casually glanced at the watch at 9K that I realised I had got quicker 39:04 meant any decent last kilometre would at least unsoften my PB. Dug in for the rest of the race still trying too catch the two in front but they where not coming back to me. Finished with a new PB of 43:21. As per usual I consumed more calories the I burnt in the after race picnic.

Conclusion

Any time you get a new PB it should be a good race but I ran a stinker. Even with no specific 10K work done I should have got under 43 minutes. I didn’t really get to the pace of the race until after halfway which pretty much cost me the time. It is ironic I ran the second half faster then the first, when the second half is net elevation gain and the first 5K was downhill. There will be another day out to try and rectify this in September, but with 3 marathons pencilled in over the next few weeks I may not really be in true 10K shape but hopefully I might give a better account of myself.

Alternating Tempo Run

For us that hate Marathon Paced Runs

A lot of Marathon training schedules call for a certain amount of Marathon Paced runs. These are generally no longer then just over half distance and can be quite tough sessions to complete. Mainly because they are often done in the middle of a Marathon training program on very tired legs. While this type of run will test the runner mentally on tired legs, it is too short to have any benefit on the lactate clearance system. If the Marathon pace is correct your Heart Rate should not be hitting levels that start generating increased Lactate that we would experience in the last 6 miles of a Marathon. We incorporate shorter/faster tempo runs to achieve this. One way I have found to get the Heart Rate up to these levels while running at marathon pace is to run an alternating tempo with 1/3 at 10K pace and then drop back to marathon pace. Repeating this without taking any rest. Normally I do this on a track 400 @ 10K followed by 800 @ Marathon pace. Anything between 10 and 13 reps is a pretty tough workout. Below is one such workout I did 12 weeks out from Seville. Just to give an idea of where my Heart Rate was against pace at the time, I ran a 12 Mile Marathon pace (7:35) the following week with an average HR of 158.

Rep	400	Pace	800	Pace	400 HR	800 HR
1	01:41.6	06:48.8	03:42.9	07:28.4	146	155
2	01:41.6	06:48.8	03:44.5	07:31.6	160	161
3	01:43.9	06:58.0	03:45.4	07:33.4	161	162
4	01:44.9	07:02.0	03:47.2	07:37.1	162	164
5	01:44.5	07:00.4	03:48.5	07:39.7	164	163
6	01:43.6	06:56.8	03:49.4	07:41.5	164	162
7	01:45.0	07:02.5	03:47.5	07:37.7	165	165
8	01:45.3	07:03.7	03:48.0	07:38.7	166	165
9	01:45.9	07:06.1	03:48.5	07:39.7	167	167
10	01:44.0	06:58.4	03:47.5	07:37.7	169	168
11	01:44.8	07:01.6	03:48.0	07:38.7	170	168
12	01:44.8	07:01.6	03:50.3	07:43.3	171	168

From my notes rep’s 8-12 it was very difficult to maintain the Marathon Pace for the first lap after the 10K burst but I was always recovered enough after the second lap to be able to pick it up again for the fast 400. This is quite a tough workout and is not meant to replace Marathon paced runs but rather to enhance them.

No I am not dead

Okay been a bit lazy recently. Busy at work and recent holidays meant I have ignored posting on the blog. Below is just a brief recollection of the last months activities. I will try to keep it short.

Racing from the front

Due to a few dropouts in key positions for the club 10K i ended up not pacing the race but instead was handed the responsibility of do the clicker( recording peoples time as they crossed the line). This meant travel in the lead car to record the 1K splits. Having a birds eye view of the front of the race and seeing Sergio, Sean Hehir and Jake O’ Regan go through t he first 3K in just under 9 Minutes brought home to me the difference between running and jogging (what us plodders think is running). Sergio went on to retain his crown and the race went off without and major instances. Joined the others and all our 5K group later for a few sociable’s afterwards.

Finding the Love

After the club race and some recent performances I decided to take a week off running. Seen as I have close to 1000 miles ran in the first 5 months of the year it was probably due.What happens next is my lower back decides to not play ball and tights up as tight as a ducks arse. So after my week off I now cant run, cant even get to sleep with it either so another enforced break is on the cards until its resolved. This brought me to my biannual trip to the Algarve with the family. Well its amazing what a few days of hot sun, cold sea water and even colder beer can do for the body. Within 2-3 days my Back was back to normal so I hit out for an early morning run around the Alvor/Piara Da Rocha area. Ended up passing the 1000 mile mark while getting lost trying to take a shortcut through Alto Golf’s first 9 holes. The beauty of these runs is I finish them on the beach, walk into the sea for 10 minutes and round it off when I hear the sound of the The Bolinas man calling me with his fresh Bolinas ( warm custard filled doughnut) for breakfast. Its runs like this that will make you find the love for running again.

 

Return to the madness

Come back from Holidays and it is as usual straight back to the grind. The first task as always is to find out what damage has been done over the previous 2 weeks. So step on the scales, quickly step off as I think they are broken and step on again. They never are broken and the quality of a Holiday is directly proportional to the shock you get when you read the numbers. Even with getting in close on 60 miles and not really hitting the gargle too heavy I still managed to shove 7 more pounds onto my frame. Maybe my breakfast choice after my runs is to blame. Time to return to my target of getting to 50 Marathons before I hit my 50th birthday plus burning off a couple of thousand calories will help also. Hit for the inaugural running of a Marathon by Ballina AC. Its ran in and around the Beeleek woods so the course was going to be at least interesting. Setup was as expected by any Club run race, right distance, fair course, plenty of water, goodies and banter with a good spread of food afterwards and plenty of it. Ran most of the race with Ann and Matthew from Ballina with the exception of my usual pit stop at the end of the first lap. Day flew and I really enjoyed the race. Ann is looking for 3:45 for Boston in Longford and I have no doubt she will hit it as we ran the last loop (5 miles) at that pace quite comfortable. Finished together (no we didn't hold hands) in 3:53:43.

Have a Kit Kat

A back to front race

Since the 5K race running has been very shall we saw like a chore. The week after every run just seemed like work. On the Tuesday I did a 8 mile tempo out to the crab tree and back, even though I did it in just over an hour it just felt too much like work. A couple of easy runs after and I felt no better. So here I was at the start of the Clare Burren Marathon not really in the form for running and to add to it my bowel was not in good shape. Was contemplating a DNS but decided to run the first few miles easy and see how I got on. From the off I was going backwards with people passing me. After a mile I look at the watch only to realise I had switched my watch the other night to KM’s to get an idea of the distance the C25K runners where doing in their 28 minute run and had not switched it back. No worries I may not get to the finish anyway and if I do I wont want to see the time. Shortly I heard the news that Jerry Forde had a minor stroke and was in Hospital, this kind of made me HTFU and vowed to finish the race. I ran a few miles with Jim McNeice and we had a nice chat but the sight of the first portoloo I decided to try and sort the bowel out. After 5 minutes I had finally evacuated the problem, I hope that they provided some sort of clean suit to anyone who entered after me. At this point I was 39 minutes for a little over 3 miles. I now felt a lot better and spent the next part of the race passing runners.

Goat Mountain am not I

The terrain of this race is a mix of well everything. So where the underfoot conditions allowed I ran pretty close to Marathon Pace and eased up on the sections that required you to watch your footing. I had done the half in much worse conditions 5 years ago but the full is a lot easier even with the nasty climb for mile 12. I was now really enjoying the race at this point and was starting to cut down on the time. The run down into Fanore say me pass several runners but the beach section into the wind was tough going and two of these passed me again. I was flying on the road section but the off road I was like twinkle toes trying to find a safe spot to but my foot. Mile 19 to 22 is very difficult terrain and this really tests you. I caught both runners here but was passed by John, who I tried to stay with. The final off road section was a very fast downhill section through a field. Difficulty here was avoiding the cow pat’s as placing your foot in one would not be nice.

The run in

Once back on the road I noted that a sub Four could be possible, but trying to calculate my pace in KM’s was proving beyond me. As John was ahead of me by 20-30 meters so the first task was to try and catch him. It didn't happen as he was going vey well, all I could do was to hold the gap until Mile 25 when with the watch reading 3:52:20 I knew sub 4 wasn't going to happen so I eased up and ran the last mile in the company of Pat Creegan. He tipped on the last 400m but I went meh and finished in 4:01:37. Considering where I was for the first few miles the second half of the race proved I can still string together a lot of Marathon Paced miles.

The Aftermath

Recovery run Tuesday 4 miles crap, ditto Wednesday. Thursday evening myself and Paul double checked the 10K course for the race. We ran it like a progression run, first 5K in 26 minutes second in sub 22. One mile (downhill) was ran in sub 6 pace. A good tough workout but still not giving me any buzz. Decided that once I had 10K paced on Friday night I would take a week or two off and do a few handy runs in Portugal while on Holidays in June. I had planned to run a marathon in Lisbon while on Holidays but I think I will let it slide given how I fell and the fact that every time I have mentioned it to herself indoors I get that look. I even suggested a days shopping in Lisbon and I still got that look.

Need for Speed

Its a bit short

Nothing to do with the measurement of the course but several comments from runners surprised to see me lining out at the start of a 5K race. After a 2 mile warm-up with some strides thrown in for good measure just to bring the legs up to speed I was lined up pretty much near the start to get a clean get away. Pretty soon we are off, the undulating nature of the course pretty much summed up an over reliance on a watch to pace oneself. I went out too quick realised it on one of the sharp climbs at about the 1K, then eased off too much when Siobhan from Ennis Track breezed past me. As she is in and about 20 Min 5K runner I had to latch on to her coat tails by picking up the pace again. The climb up to 2K say me drop maybe 5-10 seconds of her but on the downhill section I was catching her back. We hit the flat at 3K where my breathing was pretty much in hyperventilation mode as she began opening a gap here, then I could hear the footsteps of another runner catching me fast he passed me at 3.5K, I dug in and latched on and hung on for dear life for the next 1K before he finally dropped me. With only 500M to go and only that hill to negotiate I just kept the head down and pushed through as best I could. Crested the hill with the finish in sight Siobhan had just crossed and I could make out 19 on the clock. I put the hammer down but several seconds later it turned to 20, I kept the hammer down to fall gracefully over the line clock at 20:15 20:23 (see comment). In reflection I don't think I could have gone any faster today. Positives to be taken from this race where the only two runners to pass me after 1K only beat me by less the 15 seconds so I didn't fade too much in the later stages. Chopping 60 seconds off your PB in six months without speed work shows that there is potential for even greater improvements.

What can you expect

You cannot expect results without putting in the work. Since Seville I have ran very little miles @ 5K pace or faster. Actually it has been none existent. Tonight my legs never gave me any cause for concern, its just I could not get enough O₂ into them. In hindsight the aerobic base is there in my legs big time I just need to start putting it to good use. I should break 20 for 5K and possible get a sub 40 for 10K, times that where dreams 2 years ago but there is some work to be done to get there.

Adjusting Focus slightly

While my main ambition since getting my Boston Qualifier is to run 50 Marathons before My 50th Birthday, I now have got the racing bug so I should be able to mix in some shorter/harder races if I am wise with my training. I will leave this off until my return from a long earned break (got none last year with exams and unwell wife) in the Algarve in Mid June.

A crack at sub 20 5K

Illusions of greatness

Recently it has been in my head that I might be able to have a crack at a sub 20 5K or at least that was the plan. At the start of training for Seville the club ran a surprise timed 5K run one night on the infamous Mile loop. I clocked 21:15 off no training, so for Seville I did all of my intervals @ 20:30 5K pace on a flat track. With the exception of the last one 3*1600 (6:30/6:45/6:55 horrible session) all where completed at that pace. On Thursday I plan racing the 3rd Clare Athletics 5K Summer Series, so to find out what kind of shape I am in I did the 3*1600 session again on Monday evening. The session was tough and really opened my eyes to the torture I may have to endure to nail it on Thursday. Times 6:23/6:26/6:30, not ideal but the first 1600 was relatively okay and I felt very confident about finish out the session like this. During the second 1600 the wheels came off, badly, the harder I tried to maintain the pace the slower I got. I decided that I would pace the last one @ 6:30 pace which was probably my correct pace for the session. Now this will land me between 20:15 and 20:30.

So there are a couple of points to note about this session both positive and negative:

• It was solo which makes it harder especially when running into the breeze so this pace may not be as hard in a race
• Ran today on a track, race is on an undulating course net uphill for the first 3K down hill flat to 4.5 with a bitch of a hill at the gate of lees road in the last 500m.

Race Plan

I have thought back to the day I covered the watch and ran 14 miles MP from feel. Was completely surprised at the pace been 15 seconds per mile quicker then what I was expecting. So Thursday night the plan is no watch to hold me back or worry about. If this results in me going out too quick and burning up then so be it but it could also result in me going out too quick and holding on till the finish and dipping under 20. Only time will tell.

Sometimes is not about running

Expo

The expo was busier this year in comparison with others but the Pacer Stand was extremely quiet,  maybe because we were hidden away in the Amphibian King Stand. I still got fielded the weirdest query ever, a female runner was disappointed that she didn't receive her free pacer in the goodie bag. I tried to explain but in reality she just wasn't getting it and went away even more confused. Other then that it was sort the pacer gear and I hit away early as I had a job in Newmarket to finish on the way home. I would also miss the photo shoot later on for the club as a result but sure not to worry I would be running with the celebrity pacer Mr Dargan tomorrow so I would no doubt get my mug into plenty others.

Early Race

Meet up before hand was for 8 o’clock at Race HQ. I picked up club mate Paul on the way down and parked up around the comer under a street light. Reason for this was car would be parked overnight as some yellow wine would be consumed after the race. Meet the rest of the gang inside and got my race bag. What's inside ?  Yes !! real chocolate, so someone must have been reading my blog. I now had something to look forward to after the race.  Soon we where at the start lining up for photos and having the usual shadows behind us. Off we went with quite big group who where in good spirits. After 2 miles Eamonn asked was everyone enjoying themselves to which he got a great cheer in response. There was a couple of club mates in the group so chatted away with them along the early miles and also had a good chat with Tom about Marathons and Ultra’s through UL.

The living Bridge

Frightened the living bejesus out of me. Having crossed it 6 times in the Human race with only a small group no problem, but with todays big group the bouncing sensation caught me by surprise much to Eamonn’s amusement. I thought the thing was going to collapse and I was glad to be back on solid ground once we got off it. Shortly afterwards we meet Conor coming flying against us after leaving the 3:15 group and was looking good for smashing his 3:10 target.

Mile Markers

Well try finding one on a pole, not a hope we had all these nice smiley people looking at us with big photos of themselves. One candidate was even giving out water on the course, bet we wont see him next year. It didn't really bother me from a pacing point of view as I use the markings on the road which in Limerick are noticeable.

Crowds

I found this year support along the route was up on other years and vocal in particular some old dear who thought runners where nothing but an inconvenience and was letting us all know as we passed by. Our time group generally gets us back into the city as the 6 milers and milling around the start. This is a great opportunity to pick up the pace as the crowd will generally lift peoples spirits. One noticeable cheerleader was Joe Dunne, he just kept popping up every where and was vocal that he made me and Eamonn sound like pussy cats. We still had a group of 8 –10 with maybe 6 more slightly ahead of us. Turning down Clancey’s Strand we had at least a minute which would be given back on the climb to Thomond Park.

Hell of the West II

Even with being able to drop the pace by a minute a mile our group disintegrated. At the end of the climb up Thomond and the Ennis road we where left with one solitary pacee Cliona who now had to put up with the two of us to the finish. Suddenly Jane from the club appeared out of nowhere beside us. At mile 24 Eamonn asked again was everyone enjoying themselves which was answered with a deafening silence. Jane was going well so she kicked on again leaving Cliona alone again but now with 3 pacers. Anto had ran back to meet us to so he could clock his 1000th mile for the year. Coming over the bridge I asked Cliona was it her first marathon, she said yes, I then asked did she enjoy it. A bemused told me that was a rather silly question to ask but she replied to ask her when we finish. Once we got over the bridge Cliona kicked on for home. A girl from the 4 hour group that fell in with us for a while but lost us on the Ennis Road came steaming past us here as well. Meet Cliona at the finish with a big smile on her face so that answered my question.

The big jump

A the end we got over in 4:29:18. There was no one else to bring over so all that was left to do was the Dargan Jump over the finish. Unfortunately the photographers at the finish line where asleep and I saw several diving for cameras as we made the Jump. Unfortunately we where too quick and no photographic evidence exist of my one and only attempt at that madness after 26 odd miles.

Aftermath

Back to Race HQ for my Twix and quick pamper wipe shower and we set off to the George to meet up with others and consume some yellow wine. Everyone was in great spirits and sure it was no wonder as everyone had a great days running. Everyone from the club got home, which numbered 33 of which 19 ran the marathon. For such a young club this was an outstanding achievement and credit really goes to Kate for this, who unfortunately had to pull out on the morning of the race. Derek got his 25th Marathon medal after a brilliant impromptu speech from the MCI leader herself. Conor kick the Seville Monkey of his back in Style, Luke got himself and Ray under 3 hours, Olwyn ended up winning her category but the best prize went to Jeo who won best supporter for the day. I left and got the Bus back to Ennis and managed not to fall asleep and end up in Galway this time.

Running is Mental

30th Anniversary Sonny Murphy 10 Mile hosted by Kilnaboy AC was on this Sunday. One of the old four Munster Spring 10 Mile races. However since the series has stopped this race has had a reduced number of entries mainly because of the time of year its ran and the nature of the course. While the course is your usual scenic route its is undulating and hard. A lot of runners avoid it because of this and that its not PB material.  Another low set of numbers again for the run must have the organisers scratching their heads. There was 107 entries on the day and the vast majority of these where club runners, so for some reason this race is not appealing to the non club runner. If the race is to continue then Kilnaboy AC need to address this as I like many other club runners would hate to see its demise.

Not racing the watch

I didn't really have the appetite for a crack at sub 70 as Connemara was still a bit in the legs but I was going to race this. A local runner who I have a history with beat me narrowly in this race 2 years ago so today was about extracting a victory. Plan stay with him until mile 8 and the go for home at the water station by running through it. Even with so little runners at the start my target lined up at  the very front with me 3-4 rows back, he took off like a bat out of hell and I got caught in traffic. After a mile he had opened a 200 meter gap but it wasn't getting bigger anymore, the only issue was we were going under 7 minute pace. With the breeze behind us this wasn’t too difficult so I was quite happy to be able to hold the gap but I was now on my own which was a worry with the head wind breeze that we would encounter soon. Once we turned right after mile 4 he was starting to open the gap mainly because I was easing back the pace slightly. I was now starting to worry that maybe I was not going to be in a position to challenge him later in the race. I kept going at race effort and if he beat me then fair dues. Passed halfway in 35:05 and the pace was starting to become a real effort when suddenly my foe was coming back to me big time as in he was walking. Flew by him and he ended up with a DNF. So game over what do I do now, well I decided to keep up the race effort but the combination of a stitch (glupped down 2 cups of water too quick) and the long drag up to Corofin with the stiffing breeze saw the pace drop that through mile 7 I was 50:24. On the climb up I was passed by a runner from Galway, so I put the head down and I stayed with him. There after we had a mile of passing each other out, I surged on the downhill section through Corofin, he caught me on the flat, I skipped the water station and kicked on but he again closed the gap and passed me once more. As I had ran the last 2 miles in the warm-up I made the plan to stay behind up the hill before the 9 mile marker, switch to left hand side as we crested and kick open a gap. He was better on the hills so I needed to end this before the final climb to the finish. Executed to perfection as I finally managed to open the gap which he could not close. Kept the pedal down until I could no longer hear his footsteps behind and then dropped the pace to 7:30 for the final climb to the finish. Crossed the line in 1:12:20 slower then Dungarvan but very happy with how the race transpired. My foe for the last 2 miles was Brendan Kennelly from GCH who shook my hand after he came through the finish line. I have no doubt that should we meet again I will be in his sights. That's racing for you, sometimes you don't have to beat the watch to have a good one.

The Sound of Silence

Getting to the start line.

With a week to go to Connemara it was likely that I may have to skip it. I never looked at the Marathon start time when entering and only realised that it was a 10:30 start on the Monday before the race. As usual I had an afternoon music gig lined up which was to be a 6 PM start in Newcastle-West Co Limerick. All was not lost as I contacted the RD and he agreed to let me start with the walkers at 9:30. Getting there on time would be the next issue. I decided to drive to Maam’s Cross and park at Peacocks and maybe get on the bus if it stopped. First one was full and I missed the second one, so while waiting in the cold James the race starter for the Marathon took pity on me and gave me a lift together with Eileen and Bridget to the start. Finally standing at Lough Inagh and about to do my first run in this part of the world, I understood why Thomas looked of bewildered at the expo yesterday on learning I never had ran the course.

A tale of Two Halves.

Most people say that halfway in a Marathon is at Mile 20 well that's not the case in Connemara it consist of 2 equally measured halves in distance but as regards toughness the first really gives you a false sense of security. We set off with the walkers and walked until we where out of site from the start where myself, Eimear,Colette, Lillian and Brenda (doing her 50th) set off at an nice easy trundle. The girls aim was 5 hours and I was happy with this. The hardest part of the first half was trying to hold my balance in the rocking and rolling portoloo at mile 6 while trying to make myself presentable to the world again. The girls thought they had got away from me but I soon caught up with them with 1-2 8 Minute miles. So far the day was turning out to be very pleasant, great company, fantastic scenery, whether was holding up, wind at our backs course going down hill. Passed the half way spilt on 2:19 dead so the Ladies where well on their way to sub 5. We proceeded to walk up the climb after Leenaun but this is where I had to leave my running buddies. My calves were starting to cramp when walking but okay if I jogged at this point I said my goodbyes to the others, and hit away at a relatively easy pace. On my own with the silence and my own thoughts I really enjoyed the next few miles. The silence was only broken by the sound of feet from odd faster runner overtaking me from behind. Soon pretty much most of the faster half marathon runners had caught and overtaken me and the weather had taken a turn for the worse. Gusting wind from all directions with showers one of hail made miles 16 to 20 quite difficult. Luckily this part of the course offers some shelter. At this point most of the half runners around me where running at my pace and I soon found that my pace was picking up so I had to bring it back into check. I recalled Johnny Healy’s advice from yesterday “Hold something in reserve for climbing The Hell”. Very soon we where making the right turn and heading for the Hell of the west. It is a difficult climb mainly because of where it comes in the race and the fact if you look up it seems to go on forever. I just kept my head down and kept on going until I crested the top. I look at my watch @ 24 and thought that with a push I could get a sub 2 second half. Unfortunately @ mile 25 it was not on so I eased backed and finished out the race comfortably for a sub 4:20. Managed a massive negative split of 18 minutes but that was due to the manner in which I ran it. Only 5 other runners did a negative split which just shows how difficult the second half is, it is also an extremely hard Half Marathon course.

After Party

This I missed and judging by the photos floating around Facebook everyone was in good spirits and had a good time. There was the usual presentation of medals to MCI members who had reached completed their Marathon Milestones on the Day so congratulations to Brenda (50), Collette (25) and Eugene (25). Brenda also got a big Chocolate cake and I am hoping that she kept me a slice but its very unlikely given most Ultra/Marathons runners are known for our sweet tooth.

Back to Basics

The latest instalment sees me coaching some very new runners in the club. We have started a Couch to 5K program and I will be one of the coaches. Hard to imagine that over seven years have passed since I was thankfully forced to start this road due to been unhealthy and overweight, I think some of the participants where shocked to hear that I was not this super human skinny marathon runner, and maybe it will make the program more realistic to them if they can see what can be achieved by making such a small change to your life. Our group consists of 15 or so and we even have 3 gents. First night was 60 sec run 60 sec walk, a struggle for some but all got through it. It brought back memories of my first night so long ago doing this and been totally shagged and out of breath after it, but buzzing that I couldn't wait for the next night. I hope that our new recruits got the same buzz on Tuesday and continue with us for the next 6-9 weeks and maybe future then that.

More Races

Its a mugs Game

Believe it or not this was my first time to run the famous Ballycotton 10. After foolishly sticking my name on the list of those wishing to travel last Christmas I suddenly realised that this was two weeks after Seville, well there was no way I was ever going to be racing this. Meet with Tom and Mike in Sixmilebridge to travel down, there was also Seven others traveling from the club as well so a good contingent went down. Considering  the location and the possible numbers travelling we didn't get delayed getting to the Car park Number 2 which was virtually empty. A quick mile warm up followed by a club photo shoot and then off to the start. Plan was to stay with Mike and Tom at Eight minute mile pace. The start is a bit crazy, 3,500 runners barrelling down a narrow street, a fall or trip could result in carnage, luckily we all got away without any major incidents. Ran the first two miles with the lads but could not believe how good the legs felt and how easy I was going. I upped the pace to 7:30 and finished the last 2 miles pretty much close to race pace. Ended up with a time of 75:41 and a Ballycotton Mug for my troubles. We didn't hang around afterwards as I was working later so a quick departure was required. Meet Thomas would had the agony of 101st and no t-shirt yet again. I have no doubt he will get one soon. Finished off the day with a trip to Dinos in Cork for a great traditional feed off Cod and Home made Chips.

The Peoples Race

As Ballycotton had gone so well the next day out was going to be pacing 5 Hours in the Tralee International Marathon. For those interested that's 11:25 minute miles. I had run a trial on the Wednesday and found it slow but I knew once I got into the rhythm on the day it would not be an issue. As I was working on Saturday Night it meant an early rise at 6 to drive to Tralee and get into town about 8:15. Picked up my number when Tom informed me that I was going to have a good group for the day. He wasn't far wrong as I had an absolute ball of a day with all those from the “Born to Run” club in Tralee. The term fun runners has been used to describe runners who take more then 4 hours to complete a marathon. That may be true but god did we have some fun during the day. It probably was the best bit of crack I have had in a race ever and the day and miles just flew by. I had a very big group from the start until we hit the dreaded Barrow Hill. It is steep and had my calves bursting so much so that I announced that we would walk up it. Much to everyone's delight. It and the drag up to Chruchtown scattered the group I had and was left with 7-8 who continued with me until we got to Tralee. The climb back into the wind was much harder then it was at mile 1 while Three of my group kicked on the remaining 4 dropped off leaving me solo, which was disappointing given how close they where to the end. One caught me up again and kicked on for the last half mile and the others to their credit kept running and came in within 2-3 minutes of me.
Meet up with a good gang of MCI afterwards in the Brandon where Dipak celebrated his 200th Marathon (kept that one quiet) and great to see Paul Brunnock back running. Nice bit of grub before I made my way for the ferry for a gig in West Clare later that Afternoon.

The road to Hell

The big sleep

Left all at home on Thursday night to catch a bus in Galway which would drop me in Dublin Airport at 4:30 A.M. Car was on the blink recently and didn't want to chance letting 9 months of solid training to a 15 year old car deciding to let me down on the first leg of the journey. This would make my journey to Seville as long as if I was to run one down under. Soon I was seated beside two lovely ladies who where hitting away for the weekend for some Spanish sun, they where a tonic and had some banter along the way which made the flight seem much shorter. It was a relief not to be seated beside some uninteresting teenager/young person with a set of earphones plugged into whatever device they have on their laps. Unfortunately the rest of my journey to Seville I would be seated beside these solitary souls. Due to a delay in take off in Dublin we arrived 30 minutes late. A quick journey from the airport to the main train station ( all of 12 minutes) still did not get me there on time to catch the high speed two hour train to Seville. I had to wait another two hours and catch the slow boat to china version which stopped at every station along the way. Finally arrived in Seville and began my pursuit in trying to purchase a 3 Day tourist ticket for the local buses and trams. I failed and finally gave up trying two days later. Got a bus to my hotel and final checked in at 5 PM, nearly 16 hours since I began travelling. I venture out for some food and a walk around to get my bearings. Loads of shops, churches and Tapas bars, the place is buzzing. I get a plate of Tapas and a glass of beer. Barman doesn't seem to understand my request for a large/big beer. I later discover the reason why in the gents when I see the the label on the keg. What is on tap is 6.3% volume not beer but yellow wine. I hit back to the hotel around nine go to bed and don't wake until 9 the next morning. Exactly what is needed as I rarely sleep well the night before a race.

The last run

Went for a run the following morning, it was quite chilly in the shade but noticeable warmer in the sun light, yes I managed to see that yellow thing in the sky that we haven't seen in Ireland since late September. Whilst it wasn't uncomfortable maybe it might have an impact on the second half of the race. Kept my eyes firmly glued on the ground so as not to find and holes or other things that might trip we don't want any nasty falls this close to the race. Afterwards I sat down and finally laid out my race plan, 3 Gels one at the start with 10 minutes to go, one between 5K and 10K and the final one 20K and 25K. Zym electrolyte tablet into bottle around 10K and sip it rather then drink it in the one go, mouthful of water and wet the sponge to sponge myself down at each water station. As regards time, my final MP run gave me 7:20 per mile over 3 miles. This would give a sub 3:15 but as I had not even ever considered going at that pace I plumbed for 3:20 with the option to drop back if I felt I was pushing to much to hold that pace before the 30K mark. This meant roughly 23:30 for each 5K. The slowest I could go was 24:00 per 5K as this would leave me close to but under 3:25. Anything outside of this just wont happen, I will push myself to the limit to keep this pace even if it means a DNF. So my goal is between 24:00 and 23:30 for each 5 K, easy enough to calculate along the way so I don't bother trying to make up a pace band.  

Pasta and then some more Pasta

A quick shower and I made my way to the Expo in the afternoon. With the minimum of fuss I collected my number and Goodie bag which contained the usual brochures and leaflets but also a running top and shorts. The shorts are a bit on the small size or more like the "you are not going out in those" comments I will get from herself in doors if I ever get the nerve to put them on. Meet up with Peter and we both went for the free pasta dinner. Was of reasonable quality and given it was included in the cost its basically free. Problem was we where queuing for about 45 minutes, so much for staying off our feet. The spare chocolate and fruit went into the goodie bag for the morning. My Hotel didn't have any special provision for breakfast so on my way back I picked up some basic provisions for the morning. Had arranged to meat up again with peter and the others in O' Neill's bar, turns out there is two such bars in Seville and I end up watching the first half on my own. Wasn't to bad really, got to remind so smart arse Welsh guy about the whipping they got two weeks ago. At half time I made my way to meet the others in the right pub.  Meet up with Conor and Barry our resident lonely planet/trip adviser all rolled into one. Luckily for us as he had a table for two booked which was swiftly converted into four in an Italian restaurant which turned out to be excellent, so hats off to him. Usual banter over diner and whenever in Marathon runners company a thick skin is a prerequisite, we all had our stated goals for tomorrow but Barry was getting it in the neck as to whether he would beat the sweeper bus home or not. As it transpired he was the only one of us to better our lofty stated goals. Maybe there is a lesson in this somewhere.I returned to my Hotel full and ready for tomorrow, all that was need was a good nights sleep, as per usual this never transpired and I tossed and turned all night.

Highway to Hell

You pass the Twenty Mile Marker, time to see what's in the tank, press the clutch put her in fifth gear and pick up the pace, you are now entering hell. Alarm goes off its 6:15, hell is a mere 5 hours away and I am eagerly awaiting the challenge. The last nine months have been about getting to Mile 20 today in good enough shape to kick on and bag my Boston Qualifier. All I have to do between now and then is remain calm and trust in the training and the experience I have got. Everything had been laid out from yesterday so I was ready to go within 30 minutes. Eat my breakfast in the room which consisted of two bread rolls with Honey, a banana and chocolate bars from yesterday. Luckily I bumped into one of the kitchen staff at seven who obliged and got me a croissant and a strong cup of coffee. Made my way to the nearest Taxi rank, and shared a taxi with Jose from Madrid. First Spaniard I had meet who I was able to hold a reasonable conversation with. On arrival he refused my Euro's and paid for the Taxi commenting "that I was in his Country today", A gesture I must return some day to an International runner. The start area is quite relaxed and even with over 9000 entrants there is a distinct lack of Porto Loos and their associated queues, this may be contributed by the small percentile of female runners. Only 660 or so are females entrants, which is quite strange but maybe the norm in Spain. Finally I get the urge the drop a load in one so in I jump and tick the last box in ensuring there will be no reason to visit one of these on the course. On my way to the start I meet Peter and we exchanged good wishes for the day ahead. The start is along a dual carriageway, there are two entrances into the pens and I opt for the right hand side as it means walking around a roundabout and most people seem to be taking the left hand option. Due to my lack of recent fast half or full marathon I am in a 3:30 to 3:45 Pen which I am hoping to get to the front off. With ten minutes to go just as I take my first gel we are all released so everyone surges forward from the pens towards the start. I look to my left and see that I am in-line with the 3:15 pacers so I switch sides which will at least give me a better chance of getting away quickly. The MC is yapping away getting the crowd to do Mexican Waves etc, I am not really interested just want to get under way now. The gun goes and we are off, my getaway is clean and I am up to pace fairly quickly and settle into a good rhythm but after 1K the left merges in with the right and the pace drops as I now have to negotiate slower runners and groups of runners all running across the road. Things are a bit tight for a kilometre or two but I jostle my way through using the trick I learnt in Dungarvan, elbows out and swing.
Soon we go through 5K just under 24 minutes. From here I concentrate on keeping it easy and calm. 10K comes 46:4x a bit too quick so I easy up slightly. 15K is bang on 1:10:45 and I cross the halfway with 1:39:29 on my watch. A personal best for the half, I note to myself must do something about that in the coming months. I had mentioned to the lads the night before you always get a bad mile at some point, well for me it was from halfway to 25K, really felt that things where getting hard pace was starting to drop off and breathing getting hard. I just dropped off the pace for 2K which seemed to get me back on track. We hit a slight downhill so I stretched out the legs again and picked up the pace for a stretch. Even with the bad stretch I was still on track @ 25K with 1:57:5x. At this point I was passing runners and was holding back with the pace. Found at times I was getting up to 7:20 pace which while I felt good was too early to start pressing buttons. The next 5K was about trying to keep it easy but I had picked up the 30 or so seconds I lost early on to hit 30K in 2:21:16 pretty much bang on 3:20 pace. Only worry here was when I went over there was no beep, that is all I would need, nail a time and have the hassle of a faulty chip. Later heard that the live trackers was having issue after the halfway point. I am still feeling good and had decided to go for it once we come out of the section that winds its way around Plaza De Espana between 32 and 34K mark. At 34K I press the clutch, put her in fifth and prepare to enter hell. The effort goes up but the pace only slightly increases well at least its going in the right direction. We wind our way through the narrow streets of the city along the tram lines. Crowds are big here and encroaching, it also becomes a bit congested as I am passing runners easily. We round into Plaza De Duque where a band is blasting out Highway to Hell from AC/DC, I get a great lift and as we pass my hotel door there is not even any thought of stopping, its tough but I am pushing through it and the pace is still steady.

Hell

The one thing about a Marathon is that its the one distance that tests every aspect of your running ability. You wont or cant bluff at this distance what happened next reminded me of this fact afterwards. You really have to be on your game both mentally and physically as it pushes you beyond breaking point, always remember after 20 you are in hell, how you survive or get out of their will depend on your mental resolve and training. I missed the 35K split but at 37.5K the watch showed 2:56:xx, well on my way to giving RC a target for London. Well he must have been at home with the voodoo doll and needles because just after I passed 39K I hit the deck, don't recall if I tripped myself, got tripped or the legs went to jelly but here I was on my arse with 3K to go, this was not in the plan. Tried to stand up and landed straight back down on my arse again. Two Spanish ladies came to my assistance urging me to stay down. I was totally aware of my surroundings so it definitely wasn't lack of fuel or the wall just the legs where gone. After a quick talk to myself if I wanted to get my Boston Qualifier I had 20 minutes to cover the last 3K. So up I got again, success, started to walk, slow jog and was getting the pace backup again. Got to 40K and looked at the watch 3:11:xx meant that I wasn't going to get 3:20 so I backed off the pace to 8:30/9:00 Min mile pace. I was vertical and moving forward so staying that way was the new goal. The double drop into the stadium indicated to me what was wrong, both my quads where shot but with the finish line in site I continued on through the pain to cross in 3:21:21 net time. Once I stopped the legs gave way again and I was grab by two officials and moved to the side out of harms way.

Heaven

Its amazing when you get out of hell how good it feels. It hurts but its a good hurt I finally after 3 years of training, failing and trying have got a Boston Qualifier. Sitting on the ground I am spent, sore and in a heap but I am ecstatic. I finally get to my feet get my medal photo and off to the feed area. Loads of water and oranges but for me its the end stall two glass of yellow wine out to the sun to sit down and savor the moment. Slowly I make my way back to the Bus stop. Massive queue for both Bus and Taxi's and I meet Peter who had a similar issue but with a stitch at the same point in the race when he too was going well. Eventually after getting the wrong Bus, realising that the Tram was not running as it was on the Marathon Course I get to my hotel an hour later, I should really have walked the Two Kilometers home after the race. Once there a quick shower rang home to let all know I was alive and answered a few texts from club mate who had been following the live feed as they knew more about my net time then I did, this would suggest that my chip was working after all. Hit for some carb/junk reload at McDonalds and then got the right pub where I meet with the lads again. Conor had a DNF and we didn't go into with him but Barry managed to run the whole race and easily beat the sweeper bus home. Peter missed his Boston Qualifier time due to a stitch but still got a massive Personal Best. Conor and Barry where returning home that evening so said their goodbyes and departed. Myself and Peter moved to the other O'Neills where we proceeded to eat and drink the place dry. Lovely barmaid really had no idea where in the name of god we where putting it all, double portions followed by Apple pie and cream with large glass of Yellow Wine and Johnny Jump Up. Finally we gave up the ghost and parted where I returned to the hotel and straight to Bed, tonight at least I can rest easy job done Boston Qualifier in the Bag

Heaven Part Deux

Normally my map reading skills are quite good but they where put to a very good trying to locate my indulgence for Monday. Somewhere hidden in the Narrow streets in the Santa Cruz area of the city are the Turkish Baths. When Brian recommended this race to me last July the night before Killarney he also mentioned after that a trip to this establishment was well worth it. Well he was not wrong 90 minutes of steam room, Jacuzzi and hot/warm/salt and very cold baths was just what the legs needed after yesterday. Pound for pound it was the best €26 I spent all weekend. It set my up nicely for my long journey home the day after.

A hidden Jewel

Seville is probably aside from London the best value you will get from a marathon which has an IAAF Label. The course is pancake flat with only one climb an underpass which comes early in the race. Its timing should ensure ideal running conditions, although it means training through the winter and no doubt we got the most horrible conditions this year. There are no direct flights from Ireland so its pain to get to it, but anyone seriously looking at a spring marathon with a view to getting a good time should really have this race on the top of their list for consideration.