Only a week left and it's all in the head.

Week beginning 20^th May

Took my planned day off on Monday but by Tuesday the stomach bug was back as was the sore hip which I had picked up the week before. Decided to jog a simple 4 mile recovery jog on Tuesday at 9.10 pace. The Hr was a high for the first mile (as it usually is) but the last 3 miles settled down for a Hr reading of between 130 -137 . On Wednesday popped into Buckley’s sports for a new pair of trainers. It’s not something I normally do before  a marathon but the present ones (Asics) had clocked up over 650 miles since February and the cushioning wasn’t definitely as good as it once was. Anyway the new trainers and hours nap in the evening after work did trick running 7 miles in 52minutes. The first mile was 8.04 with the rest of the miles around 7.15 to 7.24 range. The last mile was actually 7.24 and the last 3 miles can be explained by the strong headwinds I encountered. Still though very happy with the run and more so with the heart rate which read as 147!!!! This is a all time low for a such a fast pace I don’t know if it’s correct but if it is then happy days indeed. Thursday marks the beginning the Ballycotton 5 mile series with the first race in Ballyandreen. I had planned to do it but being so close to the marathon I reluctantly gave it a miss.

Thursday morning i had a late start in work and continued with my tapering programme with 6.2 miles at 7.43 pace. First mile was 8.06 with the middle miles around 7.33 pace. The last 1.2 miles was a effort again that pull from the town to my house ran in 7.46 pace and the last part in 1.34. The gusts were a factor but coming less than 15 hours after my tempo effort the run was always going to be tough. Hr was in the 150’s but was satisfied with my efforts.

Normal rest day on Friday with another nap in the afternoon and a very good nights sleep that night. Sleep has been excellent all week probably owing to the fact I am home alone since Wednesday. The wife was over in London at the Chelsea flower show so I was taking full advantage of opportunies to laze around. Saturday morning was a easy 5.5 mile jog around town. The legs were a bit heavy so jogged at around 8.35 pace.Sunday was equally relaxed with 10 miles with the Mallow group at 8.58 pace. I probably should have ran a portion at marathon pace but I was reluctant to force it to much, hoping by next Monday week all will fall into place. Very few in the club are running the Cork marathon,many having run their marathon in April and aiming for another marathon in the Autumn. The Cork marathon has lost a lot of it’s lustre for people alright with probably no more than 1200 doing it with 2000 people doing the half distance. Perhaps a change in the date and/or a change in the route might remedy this?. 32.7 miles this week – 3 miles, 7 miles,6.2 miles, 5.5 miles, 10 miles

 

 

Anyway here’s the training programme breakdown.

12 week training programme, 9 weeks training and 3 week taper.

Miles clocked up (with one week to go), 476 miles. 3 x 20 mile long runs (20 miles, 21 miles, 21 miles).

PB’s -4- 10 mile, 13.1 mile (twice), 5 mile and 4 mile. Most miles in one week 59.4 miles.

Comparing this training programme to last years Dublin is difficult. The races went very well this time, all PB’s but the long runs were a struggle. I also didn’t decide to give the Cork marathon a go until after the Mallow 10 whereas last year I had a base of 26 weeks training. The plan for the Cork marathon will be to go out with a PB in mind failing that anything under 3hrs40mins would be acceptable. The most important thing after that is recovery, recovery, recovery. Hopefully that won’t take too long and I can get into a new training programme for the Dublin marathon.

Barn, Hay and 2 weeks to go

13^th May

Start of the taper. The first week of the taper is always tricky one. In my mind I feel I am finished but thinking that is a dangerous thing as you will find yourself less inclined to what to do any more hardworkouts. By week two it’s easier and good design to cut back, that’s easy. The trick is maintain the intensity. It’s the first week of the taper that is tricky. I have also spent a lot of time comparing this training schedule to last years training for Dublin and the results aren’t favourable. Races have gone well, very well but as you know by now the long runs have been a problem. It’s a mistake however to dwell on it anymore. Positive thinking all the way.....

Monday afternoon went for my now traditional relaxed 3 mile recovery walk jog with my wife. Then that evening we headed down to the local hotel to donate blood to the blood bank. This (to my shame) is only my second time doing it but while it’s a perfectly safe and easy procedure it really left me tired the next day. No chance of doing a planned tempo run, that’s for sure. I was pretty shattered sleeping for a hour in the evening in the couch and this time it was better to take a rare Tuesday off. Days off running send me into a type of panic, doubly so when i am starting a taper. Therefore by Wednesday I resolved to do my planned tempo run instead and push my workouts by a day. The workout was a simple one- run as many miles as possible in a hour. I hoped to run at 7.15 pace and cover 8.4 miles in a hour. I dispensed with the warmup, which probably wasn’t a good idea but i was so anxious to get started off I went. First mile passed in 7.30, mile 2 in 7.15, mile 3 in 7.20. The gusts were a problem so there was little chance of reaching my target but I was coping reasonably well at the hillier sections by Pikes Cross. At mile 7 coming up the railway road the legs were a bit rubbery but i was glad to have the strength to keep going. The alarm sounded after a hour and I was nicely cooked. 8.2 miles in a hour, 7.19 pace. Hr 164. Not bad mileage and about the same as last year but a much higher HR, (Ooops – must stop doing that comparison thing).

By Thursday morning I headed out the door planning a long medium run around 10 miles or so but the legs were heavy . Did the sensible thing and did a easy 5 mile jog at 9 minute pace with a further 2 miles in the evening with the couch to 5K group in Mallow. Paudie, John , Sharon at al are putting in massive voluntary work there. I wouldn’t be able to have the same commitment. Would have loved to complete the training session with the regular group but thought better of it. Looked like good fun.

Saturday morning I was up and out the door by 7 am, hoping to avoid the predicted heavy rainfall. I had it in my head to run this at a sub 8 pace but not any faster than 7.30 pace either. A controlled run I  suppose. Mile 1 was the usual uphill run up Love Lane at a steady pace 8.16. After that each mile was in the 7.36 to 7.40 range, again all very controlled with the last mile pulling back slightly . That made it 7 miles in total bang on in 54 minutes. Happy with the effort, the legs felt solid all the way through. Again though the average heart rate was high (159) which would suggest a possible blowup later on if i was running at a longer distance.

The Sunday long run with the Mallow group went well enough compared to previous log runs. Met up with Dermot for a 6 mile run around the town before joining the main group for a 12 mile effort. Did the whole thing in around 2hrs32mins or so at around 8.30. Legs were heavy at the end and the average heart rate was 154 but was over 160 for the last two miles. Anyway that’s it as far as marathon training goes. The first week of taper is over and with it any hard training. Hay’s in the barn and all that.

Mileage for the week 44 miles (3 miles, rest day, 8.2 mile run with 0.8 cooldown, 7 mile easy run, rest day, 7 mile run, 18 mile run)

Below image is from the Limerick 13.1 courtesy of Paudie Birmigham. It's the only running photo of me I actually like!!!

 

One long run, two runners, last training week

Week beginning 6^th May

After running Pb’s in two half marathons, two 10 mile races, a 5 mile and 4 mile race it was bread and butter stuff this week. When I trained for Dublin last year the last running week before the taper had done extremely well. My legs were able to pick up a rapid pace when needed be it 8 X 7.15 pace, 10 X 7.50 pace on hills or 15 at marathon pace on a long run. This last full running week was a lot different. The legs needed to recover after my races of the previous week and so I was happy to be patient. For me the key workout was Saturday’s planned long run up in Cork with my buddy (and running natural) Aidan McGee.

Monday I simply walked /jogged 4 miles. Tuesday was meant to be 10 miles but the legs were very heavy so I simply jogged 7 miles at 8.50 pace. Wednesday  I jogged 11 miles in Charleville and hated every minute of it, running it in 8.30 pace. The Hr for those two runs was low 136 and 149 respectivately.  By Thursday I headed down to Mallow for a speed session but a mix up on the rendezvous point meant I had to run alone – 10 miles at 8.31 pace. I was a bit disappointed nevertheless by the way the week was turning out. While I didn’t expect to be zipping along on water I had hoped to pick up a faster more natural pace. This didn’t happen but maybe my body is simply adapting to the stress of racing –I hope....

Saturday I met Aidan McGee up in Mayfield with a plan to run 22 miles at 8.40 to 9.00 minute pace. It was a tough run covering a large part of the marathon course with a few hills thrown in for good measure. The weather conditions were all over the place – rain, sun and shocking gusts up the Carrigorahane road. The pulls by the Model Farm road and Glasheen really sapped the legs. By mile 19 in Turners Cross I was out of puff. Up to that point I had being doing reasonably well running at 8.50 average pace. Aidan was very comfortable it was obvious he was finding this all very easy. We jogged two more miles up the South Tce and into Patrick st but the pace had dropped to around 9.30 pace. The mind had enough and the left knee was beginning to give out. I stopped outside Waterstones. We must have looked like a right pair. Aidan jogged another mile to make it 22 before we hopped on the bus back to Mayfield and for a good feed of bananas, chocolate and water. I didn’t run the planned 22 miles and that was a disappointment but I had no more to give. I ran 21 miles in total at 9 minute pace. Hr was 147.

Our contrast in moods couldn’t have been more obvious.  Even as we ran I was grumpy and short tempered. Aidan was relaxed and chatty smiling and waving to fellow runners.Aidan was happy and satisfied after the run.. He could do very well in the Cork marathon in 3 weeks time which is all the more impressive when you consider he is running on a diet of 32 to 40 miles. He ran Mallow 10 in 1hr08mins and Wexford in 1hr32mins25seconds. A running natural.

I was (as usual) very gloomy afterwards. Maybe a sPB or even a sub 3.30 is too much to ask for. Perhaps a course PB would be a better bet (3.53 in 2011) or a improvement on my second fastest ever marathon (3hr40mins51secs – Dublin 2011). Then again as Aidan said “I am my harshest critic”. Anyway by Sunday I ventured out the door for another easy run but the legs were feeling surprisingly fresh. Running 6miles @7.47 pace was a nice surprise considering I struggled to hit 21 miles the day before. Anyway all done now- taper starts on Monday with last long run next weekend.

Monday 4 miles jog, Tuesday 7 miles, Wednesday 11.2 miles, Thursday 10.2 miles, Saturday 21 miles, Sunday 6 miles. Total miles 59.4 miles.

2 PB's in a week (part deux)

29^th April 2013

On Monday the legs were in poor order so rather than run I went for a 4 mile walk with my wife. I often swap around a recovery run for a recovery walk. The time difference is interesting – the recovery run takes about 36 -38 minutes, the walk is actually harder-around 72 minutes. Nevertheless I slept like a log that night and getting up for my Tuesday run at 6.30 am I was in good form. Rather than run a tempo effort i settled for a marathon pace effort. It was a lovely morning and the countryside- especially by Pikes Cross –looked stunning. First mile was completed in 8.27 but the pace dropped easily after that with last 3 miles completed in 7.37, 7.45,7.39. I felt very fresh. The HR was high enough though- a ongoing issue -151.

By Wednesday after work it was time to face into a 11 mile effort in Cork city. It was the usual route with the 3 mile hilly finish back to my mother’s house. Last year for Dublin I conquered this route in the week leading up to the taper so I was hoping for the same. Legs felt great starting off and I went with that good feeling. I tried not to race all out content to run again at a marathon pace. The first 8 miles went very well. Very positive run and finally conquered the 3 mile hill run from Leitrim st to Mayfield by running at a solid pace. I call it the "Beast of the Northside". Splits were as follows 1) 7.59 2) 7.50 3) 7.48 4) 7.38. 5) 7.50 6) 7.29 7) 7.29 8) 7.34 9) 8.06 (hill) 10) 7.41 (hill) 11) 7.40 (hill) . I ran the route at a slower pace than last year (by a minute) when I was at the peak of my training for Dublin but the HR was lower too (147 compared to 157 this time). Again the higher HR is a looming issue. Nevertheless a excellent run.

By Thursday evening things took a even better turn. Headed down to the Midleton 5 for the 4 year in a row. I always PB here but this time the legs felt heavy. Met my cousin Don, a Midleton member and we did 2.5 warm up together. We took off just after 8 and I saluted Coleman, a fellow club member on the way out. The legs felt great, really strong and I hit the first and second miles in around 6.36 each. I came to the hills at mile 3 and mile 4 and passed out a couple of dozen runners in particular 2 runners who always finished well ahead of me in the local circuit. One of them wasn’t giving up easily before I finally dropped him at mile 4. Mile 3 passed in 6.44 and mile 3 in around 6.38. That left the last downhill mile and I crossed the last 200 metres overtaking another few runners with a Eagle runner finishing just ahead of me. The last mile passed in 6.29 or so- a great fast mile. I clocked my time in 33.07- the official results had me down as 33.08. I was chuffed and yet a small bit disappointed not to get under 33 minutes. Maybe sometime during the summer in the Ballycotton series. I had planned to do a 1.5 mile coolddown but as is the way of things I got too busy chatting to even think about it. Chuffed.......................

Saturday was a more relaxed affair, 4.5 miles at 9.36 average. A recovery run in order to get the legs working again. It was required for the Limerick half marathon which I ran today (Sunday 5^th May). The Limerick marathon and half marathon has got some serious criticism over the years and I didn’t know what to expect. To be fair it was a excellently run event with planty of people coming to support the various events. If anything it puts the Cork marathon in the shade a bit. As for my race I have to say I was chuffed with my efforts. I PB’ed again with a time of 1Hr34mins.14seconds. Two weeks I Pb’ed the Wexford 13.1 in 1.35.15 and this was my 4^th PB in two weeks and my 6^th PB in a row, a stretch going back to the Ballycotton 10 taking in the Mallow 10, Ballintotis 4, Midleton 5 and 2 half marathons. I chatted to Lisa Boland and John Brady at the start and spotted Barry form Kilkenny pacing the marathon. Paudie was out spectating at the last mile of the half marathon. I felt really strong running this. From mile 3 nobody overtook me finishing strong in the last mile.Splits were as follows 1)7.08 2)7.14 3)7.22 4)7.15 5)7.01 6)7.07 7)7.05 8)6.52 9)7.19 10)7.19 11)7.09 12)7.14 13)7.04 and the rest 70 seconds. Happy days. Back to the hard stuff next week  (long runs that is)

Miles for the week 51 miles. Monday 4 miles, Tuesday 10 miles, Wednesday 11 miles, Thursday 7.5 miles inc 5 mile race Saturday 4.5 miles, Sunday 14.1 miles inc 13.1 mile race

Aidan's london marathon report - 3:01:33

Here is a excellent report from club stalwart Aidan Buckley. Aidan is a marathon machine clocking 70-100 miles a week on a weekly basis. He has run 2 sub three hour marathons and has run a number of marathons in the 3 hour to 3.10 range. He take's his heavy metal music very seriously too. Read on..................................... 

 

 

Background:

My name is Aidan Buckley and have being running with Mallow AC since January 2008.I did my first marathon that year in Cork in a time of 4:07:36.This years London marathon was my 15th and my aim was to break 3 hours after running 3:01:33 there in 2012.

 

Training:

Training for this marathon was very inconsistent since the new year, I missed the first two weeks due to a head cold/chest infection. My first race of note was to be the Dungarvan 10 which I hoped to run in 68 mins but struggled home in 72:06.I managed three weeks of training before getting a repeat of my chest infection and missing a week,went back training before it cleared and had no choice to go on antibiotics and take another week off.Next race for me was the Ballycotton 10,aim was to run a comfortable 68 mins and finished in 67:54 feeling good and fresh. Two weeks later was our own club race the Mallow 10,aim for this was to run 65 mins which I competed in 65:17 but had to work hard to achieve it. My last race before London would be the UCC 10k which I would do a progression run starting off doing 3 10k runs,2 before the race and the race itself starting off slow and each loop increase the pace and do the race itself at my proposed marathon pace. It was a cold and windy day and was just outside by target but worse I was starting to doubt I could do a marathon at that pace. Only two weeks to the race and i got another head cold which I trained through as I was on my taper.

 

London Marathon:

Got up at 6:15 morning of the race and headed for breakfast already full of runners from a mainly South American tour operator. Head back to room and shave and shower before getting into my running gear. Have to go to Charring cross to get a train to the red start area,get into the station and straight onto train and manage to get a seat.The trip takes about 20 minutes and is rammed with runners a lot of whom look a nervous as it's their first marathon ,One lad is in fancy dress with his name on the bottle. I listen to a few songs on the phone on the journey. We get off at Greewich station and it's about 15 minute walk over to the red start area.As I'm making my way to my allocated starting pen I look back and see the streams of people coming up the hill behind me.This start section is roughly the same size as the entire Dublin Marathon field. I am in the Good for Age so will be starting in the first pen,we also have a separate enclosure to the rest of the runners with free tea,coffee,water and lucozade drinks.there is changing tents and loads of portaloos in this area too. About 30 mins to race start and stewards ask us to take our bags to the trucks to be transported to the finish. With 15 mins to race start I enter the starting pen but stay back a bit feeling a bit nervous about what pace I can hold and not to get caught up with fast starters. A few minutes to the race off and there is a 30 sec period of silence in remembrance of the victims of the Boston marathon.it's is observed with great dignity by all and as the whistle blows a large cheer and round of applause go up. Out over the P.A the Elite men are introduced before the starting gun goes and we're off.

 

It takes me roughly a minute to cross the start line and I settle into a group around me going through the 1st mile in 7:02,happy enough with that and the way I'm feeling at this stage. First few mile are through a mainly residential area and there is a few spectators out. Mile 2 and 3 come in at 6:46 and 6:41,we join up with the blue and green start wave just before the 3 mile mark. the next three miles go by in 6:38,6:44 and 6:48 and I pass the 10k mark in 42:19 and then turn right and pass one the many landmarks on the course, the Cutty Sark is on my left and there's TV cameras on booms swinging over our heads but it's the crowd that catches your attention. Next three miles take 6:48,6:45 and 6:45 crowds are big on this section of the course,still feeling comfortable at this stage pace wise and miles 9-12 go by in 6:51,6:45 and 6:45.There is a slight pull up to Tower Bridge. The noise on the bridge is deafening with both sides lined 5/6 deep it truly gives goosebumps, you turn down right after coming off the bridge head down toward the 13 mile mark which comes in at 6:48.On the other side of the street here I see some paralympic blind runners and some of the slower Ladies elite field who are approaching the 22 mile mark.I go through the halfway mark in 1:29:28 still feeling good.

 

13-14 takes 6:42 and the next mile goes by in 6:36.At the start of mile 16 you go through an underpass and you lose gps signal,This threw me off last year but this year i'm expecting it and the watch shows mile 16 as taking 7:32 which would turn out to be my slowest mile but I doubt this is right as I don't seem to be struggling yet .mile 17 is through a quiet enough section of the course and comes in at 6:56.I'm still around 45 secs inside my 3hr target time.I get to 18 mile mark in 6:50 and a 3hr pacer passes me so I try and latch on to him,we catch up with another 3hr pacer and stay with them for a bit,all of a sudden the pacer that passed me previously just walks of the course. My head starts to wander at this stage as a slight gap has opened to the other pacer and he's just getting beyond my reach, I go through mile 19 in 7:14.In my head I'm putting the mile down to the fact of the twisty nature of Canary Wharf, It's nice and cool here in the shade of the tall buildings.next up is the 20 mile mark which i get to in 6:59 happy to be sub 7 again, We get out in the open again and I start to struggle a little again, this mile takes me 7:03.there is a nice pull up along here that passes the 35k mark and I've to work hard to maintain a decent pace, I pass 21 mile mark in 7:03 and I'm still barely on target by a matter of seconds, as we're heading towards the 22 mile mark you see the other side of the road full of people heading towards the halfway point.I spot the 4hr pacer on the other side and try and keep going but my legs are suffering, I look left at the stream of people coming off Tower Bridge and then the course flattens in front of me and I decide to get rid of my grab bottle. At the next waterstop I take a bottle of water and empty it over my head then I pass the 23 mile mark in 7:11.I'm down 25 secs on my target time now but all I want is to be able to keep going and not stop.At the 24 mile mark is a Lucozade station and you pass under a small bridge offering a little shade before you come onto Embankment. There are lots walking at this stage and it's so easy to stop and join them but I battle on, there is huge support from here to the finish. I get to mile 25 in 7:10 and there in front of me is Big Ben I turn right onto Birdcage walk knowing at this stage I'm not going to break 3 and just push as hard as I can to the finish.There is markers from 800m to go and they seem to take forever.The crowds really give you a boost and I reach the 26 mile mark outside Buckingham Palace in 7:13 and go under the footbridge at 385 yards to go the two more right hand turns onto The Mall and the finish of my journey,I pass under the middle finishing arch with the clock reading 3:02:28 and a chiptime of 3:01:28 beating last years time by a mere 5 seconds. I get my chip removed and collect my medal to add to the clothes hanger.

 

Walking back after the race and everyone you pass congratulates you and are so nice,the people of London deserve great praise for they way they supported the marathon especially after all that had happened in Boston a few days previously .If you're on the fence about doing this race I can't recommend it highly enough as everything is top class.If you have to go by sports International as I did last year it's worth every cent.As i write this next years ballot is already full and I know why as it is a fabulous race.If you were lucky enough to have entered it I wish you the best of luck.

 

On reflection I was very happy with the race as I wasn't confident going into it with the way training went,would have been happy to run 3:10 but I had a crack off 3 and wasn't far off in the end.now comes the next decision do I find a different spring marathon next year or go back and hope for 3rd time lucky!!!.