Tempo Running !!
I decided to venture down and see what kinda tempo run the boss does on a Tuesday Night. On arrival Richie's clock has been transported to the complex so we could keep track of our times. This should have set off alarm bells but when the boss says we are running a 5K time trial and you can run it at any pace you want. This code for flatout as fast as you can, and there are no prizes for guessing the course either. My PB for 5K is old and stands at 22:01. I decided that I would have a go at sub 21:00. We set off and I tried to pace myself off someone but no one was at my pace. Anthony went off in front was clearly sub 20 and then there was me. I had a discussion with Gary post DCM about not using a watch in races and trying to judge it by effort. While I did have my watch, but trying to hit the light button and run 5K pace was not working out. Pretty much time to put my idea into practice, so all I did was hit the lap button at each mile. Well it was a disaster in terms of pacing, I went out too fast 6:34 for the first mile and fell apart going up the hill on mile 2. 6:56 & 7:01 for mile 2 and 3 with 21:17 as the overall time. A bit disappointed and the HR figures where low so maybe I just didn't push it hard enough. There will be other days where having some other runners around in these sharp end races might make me shove on that extra bit. A new PB coming home was a little bit unexpected.
Finding Yourself
My first trip to West Cork to pace the Clonakilty Waterfront Half Marathon. Tom had asked me several weeks before hand about this but it wasn't until I got the pacer email with Mr Desmond's attachment about pacing the hills when it suddenly dawned on me to check the course profile. I had wrongly assumed that because it was on the waterfront we would be at sea level for most of this. I should have read the course blob, scenic views, the only time you get thoses is at the top of hills.This was going to be a tricky pacing gig, I was pacing 2:15 half and doing it solo to the pressure was on. Normally the pace would be 10:17 per mile but the course was not anywhere near flat,so I made up a pace band based on the following, 9:30 for downhill miles, 10:00 on the flat and 11:15 on the climbs, initially this landed at 2:13:30, so I added the spare minute to mile nines climb.
Printed off the band and made my way down south with Clubmate and novice pacer Brendan. Arrived and meet up with the usual suspects, and hit to the hotel after 10:30 looking for grub. The hotel obliged at this late hour one or two well maybe even three glass of hydration before getting the head down. Woke the next morning early with Tom in a bit of a fluff trying to make sure we were already to go before 8.I got my fryup this time unlike Dublin but the Coffee took too long to deliver (must have been coming from Java). Back to the room to get kitted out when Tom informs us that key to today's operation is getting the balloons home BANG, no sooner are the words out of his mouth but he burst one, balloon carrying duties are handed over to the novice pacer as no one else was stepping up to the mark. Off to the start where we meet up with the Eagle AC contingent, photos, loos breaks and soon its time to make our way to the start. The half is starting out the road a bit so all three of us make our way out. I lined up at the back and it looked like there was a small crowd, however this was not the case as most runners had left it late getting here and where all lining up behind us. I thought about moving back but already a group of about 50 were around me, so to hell with it, the faster runners have no else to blame but themselves when they get held up by us as they got to the start late. The gun went off on time and pretty soon there is a bit off shoving as faster runners come through us. The first 3 miles are pancake flat and in the still of the morning running along the waterfront sure where else would you be. The first climb at 3 miles was quite steep and I lost a lot of the group here, I even dropped the pace to 11:30 in spots but a lot gave up and walked. From here to Mile 9 is up and down but mostly down and some managed to catch up again. Had about Twelve on the climb at mile 9 and all made it up with me. However for some this exertion would catch them on the last three miles. I lost one on the downhill, knee gave up I think. Two more dropped out on the flat before mile 11. Two more tried to stop with a half a mile to go but a trick I learnt in Limerick was to place my hand on their backs which got them going again. A lot of runners who were struggling in the last mile came back to me but I told them that they had 30 seconds and keep going and not to stop. Most of the group had gone ahead and 5 or 6 had just dropped of me slightly. Got in in 2:14:28 just 2 seconds off requirement and spent the next bit roaring at the few stragglers coming in behind. Looking at the results later, any runner that finished 30 seconds after me got a sub 2:15 nett time and there was a gap of over a Minute to the next runner.Safe to say I don't think I could have paced it any better if it was a flat course and I still had my balloon so job done.
Afterwards hung around for a good bit as the atmosphere was great and endless Tea/Coffee and Biscuits and of course the famous Clonakilty Black Pudding and Sausages on offer. Soon it was time to head back to clean up and head home to Clare again. I didn't get to meet a lot of the Marathon runners as I was gone by the time they finished especially Thomas who was doing his 50th, glad to say he completed it and got his Silver Medal from Pat O'Keeffe afterwards. The weekend itself was top notch from what I could see. I would not have expected anything less from Bob and his team.
Prelude
Normal activity on day before race pacing is to man the pacing stand at the Expo. As I live local it is only fitting that we do it and allow the out of town guys to get their bearings around Limerick. Arrived mid afternoon so that I could have a quick stroll around and pick up a few bits and pieces A lot of the stands were of no interest to me so I picked up some Zym tubes and headed into the registration area. Meet with Tom who was none the best for wear and tear after his special Birthday Celebrations the night before. Stand was very quiet but we were kept busy sorting out the pacers goodie bags and running gear. There was some errors which we thought we had rectified. Other pacers arrived around five and collected stuff, general bit of chit chat and my duties were finished for the day.
Race Day
Hit in to Limerick early to get parking close to baggage drop area and give Paul his pacing gear. All the other pacers were decked out in their gear except one of the ladies ended up with a male medium while the vest will make a nice dress for her I don't think she will ever have use for shin length running shorts. Mathew one of my fellow pacers showed his artistic flare on the Pacer balloons but was not so good in holding on to them. He had already lost two and we had not even left the building.
After a precise pacing strategy briefing from Brianderunner Niall a quick warm up run to the start to take up our allocated positions. Meet three locals at the start Cathy who was borderline 2 Hour, Rosie and her husband Michael. Rosie should have been with the 1:50 group and this was Michael's first run and I felt he should have dropped back. They all decided that they were going to get on our bus. With a few minutes to go Karen the third member of our team got the the portaloo feeling. Luckily she was able to pull rank and get to the top of the queue.
All set and we were off, first two miles where not that congested so Nialls work on getting us in the right spot seemed to have worked. By mile two we are bang on pace and the mile markers are 2 for 2 in being where they should be. The run through the Raheen roundabout allowed us to meet the 1:50 group on the way in and the mad 2:15 er's on the way out.
It got a bit tight on the section from St Nessans Church to Raheen and back into town. We lost time here about 40 secs or so and Myself and Matthew were shouting out instruction to watch out for bollards and parked cars and the 5 hour marathon pacers which were on our racing line. Then for the second year running I went flying out over one of them, our third member was uncannyingly less vocal, but still there encouraging people along at the tail of the group. Conditions had got quite humid at this stage which was probably going to catch a lot of our group later on.
Another point where we meet other runners is on Sarsfield Bridge, we cheer on some of the marathon finishers when I notice James Liddane from B.M.O.H flying past on his way to a 74 min 3rd place finish in the half. Quite a good day for the club in that respect as we had three top ten finishers in the race, Keith Lynch in 5th and John Hannon 10th overall.
We had picked back up the time lost earlier as the crowds in the city gave everyone a bit of a lift. At this stage I noticed I had a shadow on my shoulder, Eugene was motoring along very nicely and was still able to talk. We hit the first climbs around Thomond when I noticed Cathy up ahead, kept her and as many as possible going here but the heat and hills were starting to reduce or group very quickly and we dropped her at Mile 11 or so. Got a nice shout out from menoscemo Brian and Joanna on their way into town here and Conor and family at the back of the GAA Grounds. Nice to see fellow runners out to support us along the way. Once we got turn onto the North Circular Road section we had maybe half a dozen left and were starting to pick up some 1:50 runners. I felt sorry for the Marshall trying to get runners to stay on the left of the cones when clearly it was a lot quicker to cut the corner. When you have 11/24 miles under you in a race you are not going to run the long line. The best section of the race is along the North Circular its flat/downhill for the most part. The locals were out in force and a family had rigged a hose for us at the turn about,which was very welcome and much appreciated by all. From here on in it was a matter of trying to keep people going, me and Matthew vocally encouraging others while Karen seemed to have the hand of God. She would place her hand on a runners back as she past and they would immediately start running with us again. Once we hit the bridge those that were still with us went on ahead.
Even my shadow Eugene flew past us on the Bridge as well as Two Clare Crusaders, Finola and her partner. Once we hit O'Connell Street we were alone all our group where well on the way to the finish so we crossed the line in 1:59:28 happy our job was done. We encouraged a few more runners to put in the effort for another 30 seconds. Got our goodie bags, tin foil and mingled with the crowd afterwards. A lot of thank you's and photo opportunities Cathy came in about 2 minutes later, even though she didn't get her sub 2 time she was still very happy with her days work.
Aftermath
No Chocolate in the goodie bag. Plenty of healthy bars disguising themselves as Chocolate but not the real thing. There was a banana so that's as near a sugar rush as I got. Hung around with Karen and Matthew until the 2:15 pacers came back and we made our way back to the baggage drop off. From there do to the Clarion for some grub and a quick chat with the rest of the crew. Good to see that the 3:30 Marathon Pacers went beyond the call of duty and got one of the gang over as Fourth Lady.
The Main Man Himself
Unfortunately I Had to hit away early and didn't even get to meet up with Mr Pat O'Keeffe to congratulate him on his epic achievement of running 100 Marathons. Pat is an inspiration to us all and if we can do a small portion of what he has achieved we will be all the better for it.
