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Monday 9 December 2013

#Runstreak Week 1 in Review

A week can seem like a long time.

 It doesn't seem like a week since I was running in the dark with a dead headlamp
or indeed running around in circles like a hamster but as the week went on myself and Edel fell into a pattern of pushing each other to get out and complete the daily run task.

There were no records set. I'm definitely struggling with elevated HR and slow pace at the moment. I have been snuffling and coughing for the past fortnight or so, so there is a bit of seasonal adjustment and dietary adjustment going on. I've cut back on the junk and processed stuff now that the training mojo is coming back and a couple of those ill-gained kilograms have shifted again, so happy days.

#Day1 - 6.5k, PaceAvg 05:23/km
#Day2 - 5.3k, PaceAvg 05:40/km
#Day3 - 5.0k, PaceAvg 06:00/km (treadmill preset, hill interval)
#Day4 - 6.95k, PaceAvg 05:45/km
#Day5 - 6.11k, PaceAvg 05:01/km, HRAvg 146bpm (treadmill)
#Day6 - 6.95k, PaceAvg 05:20/km, HRAvg 148bpm
#Day7 - 12.13k, PaceAvg 05:38/km, HRAvg 142bpm 

Total for the week 55.76km

Now onto Week 2 and more of the same though I might stretch this week to a 45 minute minimum for myself.

Tuesday 3 December 2013

#Runstreak #Day2 - Ever Decreasing Circles

Okay, so I promised yesterday not to give you a blow by blow account of the #runstreak so I
apologise up front for this update. I just had to tell you.

I knew that Day2 was going to be an awkward one. Edel is away with +adidas in the UK so I'm minding the fort. Home, kids, fed, watered, played with, cuddled and off to bed for a story. Looks like it's me and the treadmill.

I spend the next 2 hours looking for the safety key. It's not where I normally leave it (out of the kids reach) and the room looks suspiciously tidy. Has someone sabotaged my #runstreak?

A message to the boss and I get suggestions of a couple of places to search. However my searches are interupted by tears from a 4 yr old missing her mommy. So a couple of trips up and down the stairs cudding and reassuring a child has me at stupid o'clock contemplating options for a run.

I knew I couldn't just bin the run and abandon the idea of a streak. I also knew if I completed this, today, there would be little to stop me in future.

So.

With every curtain open downstairs (to easily spot any wayward children) I proceeded to run around the house. Outside. Laps around a house!

If the neighbours spotted me I'd be hauled away in a padded van!

Anyway 30 mins later #Day2 run done!!

Pretty please make #Day3 be uncomplicated.


Monday 2 December 2013

#Runstreak #Day1 - Until the Lights Go Out

My Kilcornan training ground
Now I'm not going to bore you with #Day1, #Day2 etc for the next 31 days.

It'll be a weekly summary at most, unless something worthwhile happens.

We've started a Runstreak for the month of December and invited everyone to join us for 30 mins (minimum) every day. Its a great way to get yourself in the habit of time-out everyday and does wonders for clearing your head of life's stresses.

Out yesterday with the family to see Santa in Oranmore, the kids loved it too! It was getting dark when Edel headed out so I was persuading her to bring a light. It was only afterwards when I caught the kids playing shadow puppets that I realised she'd only the flashy red lamp which would be useless in the dark for running Kilcornan.

Cue loading the car to go find mum. She arrived back as we went out the gate, typical!

My turn.

Gear grabbed, light on and out the door I went. As I went down the avenue through Kilcornan ready to start the first loop back around my lamp suddenly dimmed. 

Oh dear! Of all the running I'd done through the evenings it had to be this evening that my batteries run out!! I'll never live this down!!

That was the end of that, 18 mins down the avenue turn around and head right back where I started. No way was I chancing the woods with low batteries as I'd be stumbling around with a broken ankle in no time.

Home with my 'wear a headlamp' tail firmly between my legs for a brief 36min run.

Ah well, run 1 done, another one makes a #runstreak.






Friday 29 November 2013

Going for a #running streak.

Its been a week of nothing.

No training, no running, no cycling. Nothing.

After running the AK Clarenbridge 10k last Sunday an irritating, annoying niggle started in my left foot. It feels very similar to the one I had in the right foot the week before.

Unususal as I rarely get niggles or soreness from running. Even with my volume greatly decreased in the past month or so there would be less chance of a niggle developing. Anyway been a busy week, tiring and with a lapse in my normal well behaved diet, I feel low in energy and have developed a bit of a headcold. So a week of rest.

New month starting this weekend so going to have a bash at being disciplined and running for 30 mins each day through December. Be sure to join in.


Tuesday 26 November 2013

AK Clarenbridge 10k - in aid of Irish Pilgrimage Trust

Literally on my doorstep so no excuses for missing this one!!

I was busy in the morning dropping down race banners and setting up on the route. Back up home, change and a nice easy jog back down to the starting area at Kilcornan pool. Meeting with some of the guys we arranged an quick warmup which would take in part of the middle section of the race.

The trails are lovely at this time of year, and with 5/6 km of the run being through the woods it is hard not to get too distracted by the woodland.

Back around to the start area and we lined up in a group of roughly 200. I've no idea how I ended up in the front row, but I wasn't there for long! :)

Bang on time the race started and there was an explosion off the front with local man Timmy Glavey leading the charge out. Knowing I was in the wrong I moved to the side rather than blocking the much faster people coming through but still raced.

First km is mostly downhill to the entrance gate, turn left and there's roughly 500m along the side of the road before turning left into the woods and up the main trail. From 1.5 you are running 2k on the rought uneven terrain of the woods with a bit of a sting in the drags (roughly 25m gain over 2k) before hitting the tarmac up and out the back gate.

Left onto the road after the water station, didn't bother, and took back a place here. I'd planned to go hard for the 1st k, steady for the woods and settle into a solid pace for the roads where the surface twists and does a roller coaster for a couple of km. Found my solid pace but not as fast as I'd hoped to hold.

Coming back in 7-8k I passed the guy that I was hanging onto, he'd gone through me earlier and I managed to sit on his shoulder for a little bit. I could hear him behind me and from 2k I wanted to push hard going down the avenue to the estate again.

There was no push. I stayed ahead of him and pulled another runner in as we went over the cattle grid. Straight run down, skip over the few ramps, around the corner, your man came past me through the arch and the last 200m were a slog I just could not bring him back.

Over the line for 43:14. 4 mins improvement on my last time round this exact same race in the same conditions. I was hoping for closer to 40 but I could really feel the lack of fast speed work and effects of a long season plus the extra kgs that piled back on in the past few weeks.

Still & all I'll take the positives.


Monday 25 November 2013

25th November - Last Week in Review

An easy week of running last week. I've had a pain on the top of my right foot which is a new thing. Not sure if I tied laces too tight or what, but it's uncomfortable, so sort of a semi rest week to see how it heals.

By Thursday I was fit to burst though & just had to get out.

So did one of my usual loops and back to meet Mrs. AKW for a second loop before heading to work. These loops through the woords are definitely one of my favourite places to run and they are always guaranteed to put me in good form.


Not much for the week.

Thursday - 12.3k (6.1+6.2)
Sunday - 16.2k AK Clarenbridge 10k run with warmup and cooldown
Total: 28.5k

Monday 18 November 2013

Eddie Murphy Memorial - Sixmilebridge Half Marathon


I got a call during the week, reminding me that my name was not on the entry system for the BMOH Eddie Murphy Memorial run at the weekend.

Maybe it was an oversight & I had forgotten to enter it?

Such are the privileges of working in a running store and being involved in the local running community that organisers sometimes call you to remind you that you are meant to be running!! :D

My first experience of running in Sixmilebridge was this summer during the 10in10 (Ten marathons in ten days) in blistering heat. Literally the tarmac was blistering & sticking to your footwear,31.5°C would do that to you. Anyway, back then I had the honour of running alongside some of the participants, I was running a half and it was a humbling experience to say the least to be in the company of people who were doing a full marathon every day for ten days.

That humbling experience returned on Sunday. In such esteemed company and among the hardship that some people were going through, one would feel like a fraud just doing a half marathon. At least that's how I felt as I passed some people with 'The miracle is not that I finished...its that I had the courage to start' on the back of their shirts.

We met at the marquee tent where registration took place. A no-frills event in that there are no goody bags, T-shirts, or any other fancy race items. There was water available and coke and presumably the long course runners had their own aid stations and needs looked after.

€20 entry fee and every penny of it going to Milford Hospice in Limerick at the request of the Murphy family. From the BMOH website: 
BMOH are proud hosts of the one of the most unique marathons in Europe which also includes Half marathon , 30 miles & Double marathon options all on the one mile loop with the infamous heart break hill to be tackled on each lap.
Due to tragic and Ultimately passing of Eddie Murphy , BMOH AC hold a multi marathon event each November in Sixmilebridge in Honor of Eddie which takes place on a unique one mile loop.
About Eddie Murphy: For those of us lucky enough to have known Eddie, he represented what endurance running is all about for many of us, Pushing towards new personal running goals while enjoying & making new friendships along the way.  Eddie, before his untimely Death in April, 2011, had completed over 45 marathons
 The one mile loop is a challenge, from the start you run downhill through the timing mats and down to the village of Sixmilebridge, left and left again brings you to the bottom of the hill which drags all the way back up and around again.

I bumped into a few familiar faces at the starting area, its not a race but you still check your markers ;)

Chatting to Frank, John & Chris among others and we were soon given the clear road and away we went.

I ran with Chris, chatting to the bottom of the first climb and I let him away on after that. He stormed up the hill & I knew I wasn't ready to go that hard just yet! I trotted around the next few loops, passing people and congratulating them on their efforts. 'Welldone 10in10' that kind of thing. Its hard not to sound like a tosser, congratulating people are you start lapping them. As I say, its a fraudlent feeling and humbling.

After 4 or 5 laps I heard a wheezing and panting behind me, Ah! that must be Mr. Wiggle!! :)

No, in truth he glided up alongside and we spent the next miles talking life. Bertie got a bit of smack talk going with the MC and there was a surge to the mat on each lap.

We got given out to for chatting on the hills, but honestly, I ran to the finish with a smile on my face the whole way round. I really enjoyed the atmosphere, the company was great and with no real pressure I ran one of my best half marathons.

We decided / agreed to finish together along with Charlie whom I met on the route (a friend of Frank) the three of us crossed the line together, the times show that. A great day out, hats off to those who ran before us and to those who were running behind us.

Delighted to be a part of this day and part of the memorial for Eddie Murphy.


Friday 15 November 2013

15/11/13 - Diary Update

I've binned my #running Endurance Program.

I'm going to spend the next few weeks just getting out. 

I'm going to run as and when I want to, as far as I want to and as slow or fast as I want to. Same goes for cycling and, dare I suggest, possibly swimming! :O

It's a long season, balanced with lots of long hard(ish) hours in work and I want to enjoy myself and avoid 'having' to train all the time. Gonna be plenty of runs in the woods and just chilling taking photos en route.

Having said that, half marathon on Sunday in SixMileBridge.

Be rude not to :)

Monday 11 November 2013

Slow start back #training

No goals yet, other than just to maintain fitness, get stronger and hit 2014 leaner and in a better position than I was at the start of 2013.

Having said that part of it is doing weekly Strength & Conditioning classes with Limerick Sports & Fitness Clinic first class was on Wednesday evening. We also got to play with the +Polar Team app and H7 Bluetooth heart rate monitors.

Wednesday S&C
Class started with a bit of introduction by Paul, then onto the floor to do some 'open the hips' stretching. All dynamic stuff, inchworms, fire hydrant, squat jumps etc. Then onto the circuits which I was informed are 'bilateral' (whole new area of training for me) working both sides of the body in balance - barbell squats from a standing position, calf raises & reverse row (hanging off chains) 3 sets of 8, then deadlift (with a full tutorial on lifting technique), Romanian Dead lift and pull-ups (Yay!! :/ ). After this was some floor work, plank, side plank, Superman, alternating plank and just to wrap it all up 4 mins of pushups, tricep dips, burpees, and something else. HR drove through the roof with the burpees. I hate burpees!

Felt great afterwards.

Felt like I'd been hit by a car the next day!!

Thursday

After a couple of runs where I really struggled to keep a controlled heartrate (I thought my strap was faulty until I ran with a double strap, one connected to my watch and the other to the Polar Beat App via H7 on the ipad, yes, I ran with an ipad, purely for scientific reasons of course) I realised my body was probably still in 'shock' after the marathon and any activity was causing an overreaction. As in, "you're not doing this to me again!!"

With my ass killing me, my arms feeling like I was carrying a bag of spuds in each hand, I had to go for a run to try and loosen out.

Distance: 7.4k
Time: 40mins or so.
HR Avg: 146bpm

Saturday
After a particularly stressful Thursday & Friday I did nothing on Friday and with Edel & the kids away for the night I wanted to go for a run after work. I ended up running in and out from Oranmore to collect a couple of movies. World War Z - grand; After Earth - pure sh1te.

Distance: 20.3k
Time: 1:44:15
HR Avg: 156bpm

Sunday
Up early for my first spin in a few months with my buddy Conor. Haven't been on a bike since the start of August so this would be entertaining!

Nice easy spin, good aul chat along quiet roads.

Distance: 45.2km
Time: 02:08:14
HR Avg: 126bpm

Plan for this week is to run x4 times, turbo x2 and do a S&C session.

Wednesday 6 November 2013

Strength & Conditioning for Runners

Heading to do a new first for me tonight.

I'm joining a class for Strength & Conditioning training in Limerick.
The program which will run right up to Christmas is specifically for runners:

Paul Harman: Strength Training for Runners: Research has shown that strength training is effective for providing muscular and neural adaptations that can prevent injuries..
I'll be bringing along the +Polar Team app and a couple of H7 Bluetooth #HeartRate transmitters to track the efforts of the class members including myself.
Polar H7 compatible with iPhone and many Android devices
Looking forward to a new challenge.

Saturday 2 November 2013

Back to the start with +Polar

Feels like a confession: Its been a week and a bit since my last run.

Since then I have eaten crisps, chocolate, biscuits and drank beer.

I have had infrequent thoughts about running and even then only in the briefest of moments where I consider a flirtation with running.

Now it is about to change.

I have logged into my +Polar PersonalTrainer.com website and revisited the pages of my Endurance Program.

The first step is to define my anticipated activity level, duration of activity and anticipated level of exertion. After that the program determines a level of training (13/20) and maps out sessions for the next 6 weeks.





After 6 weeks the program will evaluate my history and decide whether I am fit enough to move up a level. There is a possibility of staying at level 13 or even dropping a level if targets are missed.

So x16 sessions, 17hours (& 25 mins), 10,500kcal and 132km is the goal for the next 6 weeks.

All of this training is done to Heart Rate. No longer am I pace focussed as I have been for the past 6 months with the marathon training. This is all about base fitness, cardio vascular development and running for health.

Don't get me wrong, there is still plenty of speed work involved, each week has a Tempo session and an interval session, but again governed by HR. Over the course of 6-12 weeks I should see an improvement in speed / pace at a particular HR.


Wednesday 30 October 2013

Dam Buster (Part 3) - The Aftermath

I didn't plan on a long drawn out #racereport, it's just happened that way.

Post #AmsterdamMarathon I was bitterly disappointed with the mess that I made of the race. I was blaming pacers, my coach was blaming pacers, and while they are to blame for going off far too hard, I am the person who should take the blame for not trusting myself.

If you missed them: 
Dam Buster (Part 1)
Dam Buster (Part 2) - The Bad

Lesson were learned and some valuable notes made for the next one. And, yes, definitely there will be a next one!

(At time of writing I had feelers out for Dublin Marathon and while I was offered numbers, nothing came of it on the day, coach was eager to have me run 3:20 with him as pacer.)

A week on now since I've been home and I've thought about it a bit. I don't dwell too much on negatives in any event and (almost) always look for a positive outcome from everything.

Nothing in the build up will be changed. My race day evolved as a response to my training which went 100% as planned. Yes, I skipped a couple of sessions, went too hard on others, and should really have stuck to the full taper plan but this had no bearing on my race.

Unless you are running +Dublin Marathon do not rely on the pacers*. Trust yourself, use the pacers as a guide to how you are going but do not depend on them. Don't be afraid to ask questions of them. I should have asked why are we running so fast early on. Pacers are human and make mistakes too.

I will definitely consider a waterbottle or small backpack in my next marathon. I trained pretty dry and empty for a lot of the recovery runs in training and only on the long runs would I set out a bottle of water and carry gels. Rehearse your race day preparations in your long runs. Congested water stations with flimsy cups don't work when you are on a goal. I'm not a pusher and shover so I'm better to be self sufficient entirely and run on the other side of the road, avoiding the scrum.

With no bearing on race day performance do not underestimate the usefulness of black bags. One over the shoulders will keep you surprisingly warm on the start line and one over your hips like a skirt makes for a useful personal urinal in a pinch (just don't do it on the track!)

Coach summed it up perfectly and put any doubts to rest in an email he sent me:

The plain and simple fact is the pacers screwed up your race.

I was watching the splits and knew straight away that up to 20k you were on 3:10-12 pace. Really poor by the pacers. Those few minutes may not seem like much but enough to be burning matches and leaving you with the difficult last 12k you suffered through.

3 positives to take are:

1)still a massive pb and something to build off next year

2)you suffered on when many others would have given up and

3) solid build and fitness established for XC and shorter races over Winter :)

He's right. A PB is a PB regardless of everything else and to grab a PB of 28 minutes is a great indicator of how I responded to the training. Maybe I have learned to suffer a bit, but there was no way I was stepping off for a DNF, no way!

The final few points are:
Dutch stairs are not too bad the day after a marathon, once you take them backwards.
Trappist beers are a little strong to be drinking as a 'recovery' drink.
The morning after, I think.
Bring your own phone charger as others just don't work with Blackberry (alternatively change your phone to something other than Blackberry)

That's it, that's a wrap!

See you next time, it's my time to start running again.

*Dublin pacers are awesome.

Dam Buster (Part 2) - The Bad

Last week the first part of my #AmsterdamMarathon report was put out Dam Buster (Part 1) and I left you all hanging around in a hotel room. Sorry about that!

There was a reason for that. This part of the event did not go to plan and with +Dublin Marathon on last Monday I didn't want to be putting out negative vibes for anyone who was following the Marathon Program on the +Amphibian King West Facebook page or any readers tackling their first marathon.


Sunday morning we were away bright and early. Truth be told I don't sleep well the night before big events, and this is a big event for me. I'm going out having trained hard and trained well for my goal time of a sub 3:15 marathon.

Lets throw perspective on this. My first marathon was 2011 (also with +Conor), I didn't train properly for that. I felt I'd a decent season of triathlon (70.3 distance) training under my belt and doing a few long runs through September was going to get me through. 4:00 was the goal then, I finished in 4:07.

2012 saw me a little more focused and awar of what I was doing. A pal gifted me a decent training plan and 3:30 was the trainging goal. Everything was going swimmingly until a MTB incident 2 weeks prior took me out of the game entirely. DNF. Lesson learned :(


 So 3:15 is an ambitious goal, almost an hour off my marathon best, but I'm confident in my training.

Downstairs we went for some breakfast. Couple of eggs, croissants and coffee for me with a yoghurt for good measure. Drinking my #ElivarSport Endure  during the time up to the start would mean energy stores would be topped up.

Aim was to get a taxi down to the Olympic Stadium. A correct assumption that trams would be jammed and 'standing room only' meant we arrived in comfort with only a short stroll to the bag drop. Restless energy had me on my feet as we had plenty of time to spare, thankfully it also meant I was in good form for the toilet and off I went before the Queues became massive.

With 30mins to go before the start it was time to drop the bags. I was wearing a beanie and armwarmers, almost a tradition with me at this point in races. I tend to stick the beanie in my waist band and roll the arm warmers down as sweatbands once I've warmed up.

We rocked into the stadium where everyone filtered into the centre of the field before dispersing into holding pens for each time slot. We were in the 3:00-3:30 pen with pacers breaking the group into three goal times.
Our pen is to the left.
The atmosphere was electric in the stadium. Music pumping out, everyone nervously nodding and smiling at each other. As the countdown announced 4 mins to start, people shuffled forwards into position behind their pacers.

(It was at this point I realised the benefit of wearing black bin bags, there was a sprinkling of 'water' on the track beside me)

The air filled with tops, bags, bottles all being pitched to the side into the centre arena. Watching the big screen we could see the official starter and BANG!! off they went at the start.

Watching the thing on the screen you are removed from the moment until suddenly people start shifting and you realise "Oh! Thats us!!" as people drift forward, shuffle, walk and break into a trot. I could see the pacer balloons hitting the first bend ahead of us and wondered why there was no response from the people in front. It was only after a gap appeared that I realised we were being funnelled through a gap in the pen barriers. People were sprinting off from the pen, chasing the pacers.

It was only a minute or so by the time I crossed the start line, but felt like an age! Pushing start on my +Polar it was time to get it on!!

Round the bend and out through the stadium entrance, lots and lots of people jostling around for space ever though I didn't think it was too congested.


There were quite a few pushing their way up the inside against the barriers. I can't see the sense of that. Clip a kerb and you're out before you've even done a mile or clip someone's heels and they're out.

The course features a section of loop around the city through the Vondelpark back around towards the Oltmpic statium before doing a loop back on itself going down Stationsweg at which stage a roar from Conor across the barriers let me know he was chasing.

The first 5k felt fast. I was putting it down to the route being pancake flat and all of my training being on lumpy West of Ireland roads. It wasn't that it felt easy, just fast. Going through the 10k mark and checking my times, my watch was +100m but it was accurate enough for me to realise that it was too quick.

I was off the back of the pacers by 10-15m. I'd closed the gap back up to them over the first 5k, I wasn't planning on blowing myself up by chasing them hard, I took it steady. But the Twitter feed told the story - through the first 10k at 3:10 pace - wasn't going to be sustainable.

Experience would have told me to back off, go with how I was feeling. I didn't spend weeks grooving my legs to a 4:35/km pace for nothing, they were telling me how to run this race and right now they were telling me it's too fast!!!

Did I listen?

Hell no. I trusted the pacers, they knew something I didn't, keep them in sight.

Leaving the city we ran out along the Amstel river. This was gorgeous. I've seen other reports that criticise this section of the course, but I liked it. Where I was there was space, we were no longer tripping over each other, no more jostling or pushing.

Running along the river bank, it was windy, but scenic in a Dutch kind of way. Some fantastic houses out here and crews out rowing on the river, looking at us bunch of eejits. We were also treated to the biggest +Mizuno Running Rider 17 being carried on a floating Disco!!


Post by Mizuno Running.

Hitting the village of Ouderkerk a/d Amstel (Old Church on the Amstel) we were getting close to half way.

Again the Twitter amchine was spitting out predictions (I was bllissfully unaware of these) once we hit the mid point:

Still well ahead of trained finish.

This won't last.

And it didn't.

As you can see from the image below (blue line indicates Race Pace), literally when I went through 2:00hrs the wheels came off.


 I was sticking to my nutrition plan,  +Agave #9 gels steadily at 0, 10, 15, 20, 25, 35 with some #2nd Surge in reserve for 30 & 40km but there was nothing going to pull me back from the brink once I'd burnt those matches.

At 28k my HR dived off a cliff, the power and speed went from the legs.

Game over.

Time to get the hell out of Dodge and home.

I've vague recollections of meandering my way though a business area, trying to pick it up only to fall back again.

I needed to puke.

I couldn't

Walk, run, walk, wobble, walk, wog. The km's felt like miles. Coming back into the city the crowds started to build again, I got some energy from this, I jogged, a little, walked more.

I drank that AA rubbish at the water stations, sorry water stop. Get going again.

Somewhere around 34/35k the trooper came by me. 'Go with him!!', my head screamed, my legs said 'F#@k Off!!'
Broken.

Stay ahead of the 3:30 group.

3:30 came and went.

Back in to the Vondelpark. Lots of people shouting and cheering. Damn these bibs with names on them there's no hiding. "Come on Sean!!", "You can do it Sean!!", "Almost there Sean!!"

Damn you all to hell, you made me run again!!

The last km's were torture.

Come on Sean, there's the Stadium, make the most of it, don't quit now. Get there!

Left, right, left, right

I got there. I didn't 'SMASH IT!!'. I didn't break 3:15.

I did finish. I broke 3:40.

27 mins off my previous marathon best time.


The breakdown after the breakdown.
TCS Amsterdam - Summary


Thursday 24 October 2013

Dam Buster (Part 1)

I find the longer you leave off doing these #racereports the less likely they are to write themselves.

Heading for #AmsterdamMarathon last Friday I had a very positive feeling about how I was running, how training had gone, how prepared I was. As they say, the work is done, no need to cram now, jut get out there and do it.

I had a mental image of being just like the Lancaster bomber of the movie and becoming a Dambuster. Looking back now with a clear mind I can see the positives far outweigh the negatives I was feeling at the start of the week.

An early flight from Dublin to Amsterdam had us on the train and into Centraal Station before breakfast time on Saturday. Bar the events surrounding the ignoramus in the row in front of us insisting on flinging his seat back on Conor's knees (despite realising he was sitting there) which lead to a very bumpy flight for one set of passengers and a very grumpy 6'4" ex rower and powerhouse, it was a pleasant flight and arrival.

Finding the hotel was easy enough, 15 mins walk from the station had us admitted through a door and facing-
Gonna be fun on Monday!!
Dropping the bags at reception we had a cup of coffee and some breakfast before heading out to catch a tram down to the Olympic Stadium 
and on to the Sporthallen Zuid where we were greeted by big queues and a MONSTROUS pair of +Mizuno Running Rider 17 which are having their European launch in Amsterdam.



Into the hall, round to the right and through to efficient queues to collect your race number, pins and voucher for your T-shirt. Exiting the hall you can check your chip (in the number) making sure it is you and that it is working (very important if you are chasing a PB, the times have to be spot on!).

Up the ramp and into the main hall which was wedged!! We worked our way through and while I drooled and dribbled over all the running gear (most of which I can get at home!) Conor aimed for the T'shirt line. I was looking out for pacing bands and a pacer stand (as per #DublinMarathon) but there was none to be found - I didn't realise it but this should have been an indication of things to come.

After wandering around the hall for a short while we bought up Mizuno Clogs. Special version of the Dutch clog (klompen) which would be given to the kids as slippers. A sure, a pair had to be got for ourselves and the wives too while we were at it :)

Bearing bags of klompen and flyers on races all over Europe (we figured out a marathon each month in 2014) we headed back to the hotel on the tram. Leaving in the 'shopping' we went back out to stroll around the area, picked up some water, egg cookies, stroopwafelen (right) and a few other bits and pieces suitable for snacking on this evening and to start us up in the morning.

Dinner was a couple of large properly baked pizza, cola and water and then it was time to head back, feet up and relax in front of the telly for the rest of the afternoon and evening.


Flustering around a tight hotel room I laid out all my gear in readiness for the morning.

Packing a bag with recovery leggings and dry tops for afterwards; ensuring my nutrition was organised and laid into the pouch, pin the number on the vest, arm warmers, hat etc. I made sure my +Polar GPS pod was charged up and ready, glasses, buff, socks, shoes, laces (make sure not broken or frayed) HR strap, skin balm, Elivar Sport Recover sachets (for afterwards), Endure for during (all about #StaytheDistance), shorts, undershorts all ready and sorted.


Everything was there, ready for all systems go in the morning.

Now just to get a decent night's sleep.

(to be continued)

Tuesday 22 October 2013

Busting A Dam

No excuses, the day didn't go to plan.

But that's what happens to plans. They don't always go. Its your reaction to the situation that decides the outcome.

Sunday didn't go to plan.

There are some simple reasons why. There will be a fair bit of soul searching going on, a reasonable, healthy bit of self doubt, but that's to be expected. I think.

There will be a race report, when I'm not thinking about 'what if?'

For now:
  • I responded brilliantly to the training plan.
  • I finished.
  • I PB'd against my last completed marathon by 29mins.
  • I'm not injured (tired & run down - yes, injured - no)
  • This is only my second marathon.
Yep they're all positives. What about the negatives? I'll save them for the race report but at the end of the day a negative doesn't exist when you consider the positives :)

Friday 18 October 2013

Thank you

2 more sleeps.

Been a tough week, trying to stay off the feet, look after the body, get a massage in, work with the roller, avoid too much running, 'keep it in the pants', work, family too are important, our young lad has had a bug (seems over it now, thankfully).

Last weekend for the first time in what seems, forever, we'd a family Sunday. A proper one, where there were no races, no big training, no work to interrupt us going out and doing stuff.

We went off to Kinvara & explored around Newquay after a lovely lunch in Linnane's. The kids loved the Martello Tower and we'd a time trying to figure out where the door was while watching out for pirates on the horizon.


A great day out and nice to relax with the family.

This Sunday will be different.

This Sunday I will be away from the family.

This Sunday I will be putting all the miles, all the frustrations, all the encouragement, all the doubts, all the 'everythings' to good use.

This Sunday I will be working hard to achieve a goal for me.


On Monday I return to my family. To be with my family. To be there for my family.

Thank you for the support, for delivering me to the start line. I will do you proud.

Tuesday 15 October 2013

Almost there!

My wife is right. I don't say that often.

I have a default setting in that I can only do something 100% I have to be fully immersed in it, to give it my all. She said this to me when I was talking about tackling +Ironman Triathlon Frankfurt in 2014.

She actually worded it in such a way as to enable me to convince myself that she was right and I was wrong. I wouldn't be able to devote to the right training scheduleon account on work & family especially with the store in Limerick.

She was especially right when she observed that I wouldn't be happy doing an event in which I knew I not fully committed to in training.

She's right.

Now that I'm tapering I'm starting to doubt myself.

Training volume is reduced (obviously) so after weeks of high volume and high intensity training I feel like I'm doing nothing. I've suddenly got available time.

So what do I do?

Fill it with something else. Not for me the idea of relaxing, storing energy, saving the body. No I'm up and about getting to events, preparing banners, hanging them, taking them down. Zipping around the place.

The danger is, that 'little' 9k training run doesn't take precedence. "I can do it in my sleep", same goes for the 40mins easy, "M'eh! too busy!"

So last week I didn't miss any sessions, I made a conscious decision not to bother with them, this is not good. I haven't once done this this year. Things crop up, sessions get missed, that's different. Not like me to get complacent and I really don't like the idea of rot setting in with days to go.

They're all being done this week. Including the little 20min session on Saturday. Probably will be right after being off the plane, but it's getting done

After that, it's feet up and time to trust my training, my legs and my self.
 

Wednesday 9 October 2013

Time to Taper

Almost there!!

The dreaded words every #marathon #runner loves to hear but hates hearing them. Cos you know 'almost there' usually means you're about to hit a hill or you've still 5 miles to go.

No, for sure, I'm almost there.

When I consider that this stage last year I had managed to hobble myself with a stupid mountain bike, I'm almost there.

Tapering this week and next with Amsterdam Marathon on Sunday week I'm really looking forward to it.

Am I ready?

I feel ready, but know that tapering torture is going to have me doubting myself, my training, my coach right up until the moment that gun goes off.

Almost there!!

Friday 4 October 2013

The Last BIG session

 Between getting home, putting the kids down and getting organised I was facing into a 9pm start time. I'd had dinner at lunchtime knowing I would be stuck for eating time so set myself up with a couple of gels and a bottle of Endure I went at it on the treadmill listening to a genius mix on the ipod.

The good news was my entry for #Amsterdam Marathon arrived



Thursday:
Planned -
10mins E pace, 75mins M pace, 5mins E pace to warm down - 19k

Actual -
With 10mins of warm up I was not looking forward to this. Again the head playing games - "Ah, you don't really have to do this!", "You're cracked! Who else would be running at this hour?" etc

Time to SIU!

Kicking into gear at the start of the 'Work' phase I set myself a goal of a drink every 5mins so I would click down the time as the km clicked through. After 25mins I took the first +Agave #9 gel with some water and settled into my stride.

On the treadmill I focus on how I'm running. I don't use mirrors, instead I try and sense what my feet are doing and where the majority of landing force is happening. It helps pass the time too!!

Sipping and swapping water for Endure every 5mins I took a second gel with 30mins to go.

Running into the last 10 mins of the 'Work', "Highway Star" came on, I love the rhythm of it, I was wiping sweat off my face  when all of a sudden a shout beside me caused me to jump like a scalded cat.

The Mrs was only saying "G'night!", but I was zoned out of it, jumped, stumbled, grabbed the safety key, came to a grinding halt and she cracked herself laughing. That's why the arse fell out of the data:
I suppose I could trip in a race? So, back on and winding the pace back up again I finished stronger to make up time.
Wk20 Thursday - Phases

Finished well, with all the work in the right places, cooled down and went for a dry off and something to eat.
My view for 1:30

Wk20 Thursday - Summary

Keep it in your pants!!

So went the email from my coach in reaction to my last post about being fatigued:
You got carried away on the Monday session and did not keep it in your pants!!  That run along with cumulative fatigue did not help you for the week.  Two tough sessions left and then its time to ease off.  If you were not tired this week i would be more concerned, work is more or less done, time to put the icing on the cake.
With that in mind I was aiming to stick to the plan in tonight's session.

Thursday 3 October 2013

Week 20 - Half a week down

Its been a good but rough start to the week.

Looking back now, I'd a red flag on Monday after the stormer of a session on Sunday and should have been more aware of how the fatigue was building on the body. Here's how I was shaping up for Monday - red flag indicating 'Training is not recommended'

Wk19 - Training Load indicators

I went out Monday evening and felt great, had a solid session, got lost in it and did a bit more than expected. I'm feeling the rolled up effects of that good session and pretty poor sleep this week and its only Thursday :(

Monday:
Planned -
60mins E pace running, throw in 5x20sec strides - 12k

Actual -
In hindsight I only ran 2k or so further and clipped along 40 sec per km faster than goal pace. I had my music on and felt good so was just rolling with the session nicely. HR was relatively low, I felt good, then.

Wk20 Monday - Summary

Tuesday:
Planned -
10mins E pace, 5x30sec strides/30secs easy, 3x(3km T pace + 5secs with 1km E pace recovery) & 5min E warm down - 16k

Actual -
I seemed to struggle to get going in the first place. Normally I loosen up through the warmup and start to come to life around 3-4 km into a run. It just didn't happen for me this evening.

Tpace is 4:20/km so targets were to have been 4:25/km for the 'Work' and 'Recovery' in the 5:23/km area. As can be seen all of the paces were off by too much. Not an overly hilly loop and it was 2.5 loops so the 'Work' phases shifted around a bit.
Wk20 Tuesday - Phases

I'm blaming my choice of footwear for this and will discuss this again. I had Zero recoil or lift in my feet and really had to work hard on each step. Left drained and sore after the session. Calves tight and all (very unusal for me)
Wk20 Tuesday - Summary

Wednesday:
Planned -
45mins E pace running, throw in 5x20sec strides - 9k

Actual -
This ended up being a treadmill session. The boss was playing a water polo game at 10pm so after a visit to see a new S&C coach in Limerick I was home to settle our daughter and line up a session on the treadmill.

I think being straight forward tired is the root of the issue this week.

One foot in front of the other, get this done!! I wasn't doing a step further than 45mins for this. Normally I'd be ticking off the full 9k, end of!
Wk20 Wednesday - Summary

Looking at my training load indicators:
Wk20 Training Load indicators
that fatigue is rolling up day on day. I'm not looking forward to my session tonight but I will get it done, click off the rest of the week and then it's taper time!

Planned Week (so far) - 37k
Actual Week (so far) - 38.42k

Physically - lots of tiredness, restless sleep.
Mentally - lets just get it done!!

Literally as I write this my buddy messaged me: "That run tonight is the last of the hard stuff"
Yeah, lets just get it done!!

Wednesday 2 October 2013

Autumn Change of Scenery

With the winter evenings settling in on us pretty quickly I'm running more in the woods simply for a change of tererain in recovery runs and a bit of variety.

Out the past two evenings and this previous blg piece popped into my mind on forest running -
Regaining Ground: Soundtrack for an Overactive Imagination. Not much has changed I'm still listening to the same soundtrack, I run in a different woods now and generally run more of it.

I still love the variance of the footfall and stride patterns.

Try it some time!

Monday 30 September 2013

29th September 2013 - Week in review

This week past is Week 19 of my #running plan leading up to #AmsterdamMarathon on 20th October.

On of the key sessions was the LPR on Sunday which would see me peaking out at 35k (or 22miles as I was encouraged to consider it) and with a planned week of 108k in total.

Monday:
Rest day.

Tuesday:
Planned -
10mins E pace, 5x30sec strides/30secs easy, 3x(3km T pace + 10secs with 1km E pace recovery) & 5min E warm down

Actual -
I was only getting into the flow of the workout when a car came up alongside me (running at night on country roads) yet slightly behind and I thought, "I'm in the ditch already, go past!" after another 100m and the car was still  there I thought what the heck and glanced over my shoulder to see this fellow hanging out of the window. Looking properly I recognised him as Greg, my go-to massage guy, Sh1te, I forgot he was calling over! He wanted to try / borrow my wetsuit for an open water event at the weekend.

Checking the watch, I told him "800m to go" as my intent was to pause at the end of the first phase, take a lift back and finish on the treadmill.

End of session :(

 
Wednesday:
Planned -
AM - 60mins E pace running, throw in 5x20sec strides
PM - 40mins E pace running

Actual -
Terrible nights sleep so awake early and got out on the road to do last nights session over.
The tired mind & body meant I was not on it properly for the phases, but session done.
Wk19 Tuesday - Phases
I knew this meant I was now backed up x2 sessions already this week and couldn't afford to let them slip further. I was reconciling / clutching at straws that the 5.6k of last night would replace the 40min Epace run
Wk19 Wednesday - Summary

Thursday:
Planned -
10mins E pace, 70mins M pace, 5mins E pace to warm down

Actual -
Drop the kids to school, back, change and out the door. Leaving a gel & drink on the front pillar I'd a plan of a big loop and a slightly smaller loop to finish.
Wk19 Thursday - Phases
 On the money with the pacing, I was happy, relatively comfortable and not to stressed with the effort. We'll have a look at Training Load later.
Wk19 Thursday - Summary

Friday:
Planned -
60mins E pace running, throw in 5x20sec strides

Actual -
The last in the #FeetontheStreet series from #AthleticsLimerick and my second local race. With it only around the corner from me in +Amphibian King Limerick it would have been rude not to do the #Southill5k.

My Race Report is already covered.
Wk19 Southill 5k
Of course, not really being conducive to the training plan, the 5k served to show me where I was re speed work.

Saturday:
Planned -
60mins E pace running, throw in 5x20sec strides

Actual -
Just as it says on the tin. Nice recovery run, legs felt nice and loose after pushing hard last night. Good session, still rubbish sleep on account of the kids. But hey ho!
Wk 19 Saturday - Summary

Sunday:
Planned -
Long run as 5km E pace, 2x(12km M pace, 1km E pace), 2km M pace -10secs, 2km E pace

Actual -
Meeting my buddy Conor for our first run together in a long while, we decided mentally & physically we could feed off each other on this run even if we were at different paces.

We'd figured a 10k ish loop near Oranmore which was relatively flat rather than the lumpy hills around his place or the sharp draggy pieces around me.
Wk 19 Sunday - Phases
We set up the water station which we'd be passing on each of the three loops. I've been using a combination of +Agave #9 gels and #ElivarSport Endure drink (protein & slow release carbs) and I find they work a treat for me.
Wk19 Sunday - Summary

Both of us were delighted with the outcome of the session and I think it was mentally a great way to finish a tough week of work, poor sleep and general fatigue. Rolling on to next week I feel like magic, and can't wait to hit taper fortnight to freshen up and loosen out.
Wk19 Summary - Load indicators & looking to Wk20

Over all:
Planned Week - 107km
Actual Week - 93km

Physically - some barriers of tiredness to push through
Mentally - BOOM!