Clontarf Half Marathon - Winter edition!

Saturday, 23rd November, 2013 - Clontarf Half Marathon.

Today was to be my last long run before Lanzarote in two weeks time so I combined the Clontarf HM with some miles before and afterwards to meet this goal.

Warm-up:

I arrived to Clontarf around 9am and jogged to the reg tent where I picked up my number before returning to the car to pin on the number and properly prepare for my warm-up. From there I ran at an easy pace along the start of the course before turning back near the wooden bridge. By the time I had returned to the start I had completed 6km and there was 20mins to race start.

Race:

I met Jamie (pacing partner) and several other familiar faces as we sorted out the balloons. In no time we were in position awaiting the first wave to set sail. A gap of 90 seconds was allowed for the start of the second wave of which we were at the front. A large gang ran with us for the first 5km including Peter who was in Chicago with us. There was plenty of chat for the first few km but that slowly died off after the first beach segment when we had to put the head down and work as we ran into the wind rolling down from Raheny. Thankfully as we turned for Sutton it eased off again and the next few km were more comfortable running.

Jamie on the far left and myself in the black top.

By this stage the group had thinned out somewhat but there was still about 20 runners or so with us. The race director had laid on a 10km pacing mat which was a novel idea (designed so that if there was a particularly strong wind you could at least get a good 10km time - if it was a South Westerly!). I had been running at steady 4:40/km pace but the sand sapped a little time from that so I was keen to check if I was on for my 46:40 split. However, we went through in 47:08 instead and this showed us to be running at 4:43/km which was quite close to the bone. I therefore decided to push it a little bit more to gain a factor of safety as we would likely lose more time through the sand on the return.

We turned for home 600m later and were up by 15 seconds so it was now where we wanted to be. After the turn though a gap of about 50m appeared between myself and Jamie with most of the crew sticking with Jamie. I was a bit apprehensive about the time so I maintained my pace til the beach where as expected things slowed down a bit again. This time on the beach the wind was blowing straight into our faces and it was a bit off putting being so cold if not particularly strong. By half way along the beach Jamie and the gang had caught up again and around here I started flagging a little. 

As we turned right at the end of the beach we had about 200m of rough sand to cross and combined with the wind this was a tough section. Much of my reserve strength was sapped along here and when we got back onto the road again, with just 3.5km to go, I was having to tuck in behind Jamie for a bit of drafting. Unfortunately around this spot Jamie mentioned that he was getting a little worried about the pace dropping slightly and began to kick on. I was now in the awkward position of waning and yet most of the pacees stayed with me! I was seriously considering giving Jamie a shout to drop back the 5-10m again and bring the group with him. Bad memories of pacing the same time in the Phoenix Park in September came flooding back! I couldn't fail at this a second time!

As we got back onto the main seafront promenade the pacees filtered into the space between myself and Jamie and we were now directing matters as an aggressive 1:40 (Jamie) and a conservative 1:40 (me). This actually worked well and with everyone in between on target for the goal time. As we covered the final couple of kms we struck upon a few that were struggling mentally and when they saw us they managed to up their game by joining us all the way to the finish. The last km was pretty tough for me and by the time I crossed the line there was a decent gap to the next runner so I feel we brought everyone in under their time, so job done! 

After the line I had to take a few moments to get myself together again. This had been a tough run but I factored in a few things afterwards, specifically:

• 1:40 pacing off a 1:32:41 PB is too tight!
• The Stook 10 miler was still in my legs.
• The wind (and baloon resistance) sapped a little into my factor of safety.
• The 6km warm-up was denying the pacing job the respect it deserved.
• I didn't eat enough of a breakfast for the job in hand (one buttered scone and a cup of tea).

After another close call today I think I'll give the pacing gigs a miss for the next while until they are not forming part of a training cycle and I really am doing them at an easy pace and for the craic.

Recovery run:

Afterwards I enjoyed a bit of chat with Olwyn, Joe (x2), Jamie, Niall and Peter. Before too long I was getting cold(er) and we decided to head down to Howth to support the Filipino fundraising EOI marathon. The guys had a great spread laid on outside the OCI offices and with a great turnout they managed to raise approximately €1,700 which will all go towards the Red Cross relief effort. Nice when people come together like this.

Unfortunately though my business was not finished for the day. I still had to tack on a few miles to get the distance up. So I hopped in my car, returned home, changed my clothes and did some stretchng before heading out for a local 5km run. I still hadn't eaten more than a morsel of food so halfway through the 5km I was a broken man! I had run out of energy and was working on fumes. Eventually I made it home after 6km bringing the distance for the day to over 33km so not bad at all when 21km was at marathon pace. When I look at the HM data though it is clear that it was continuously rising over the final few kms and going by my new Daniels training regime it would suggest I was running at 10km effort for the last 20mins or more. I think this was where a lack of fuel was to blame and therefore not surprising I struggled so much on the 6km loop later.

Anyways, that's a good days work in the bank now so just try and keep ticking over for the next couple of weeks before my deserved xmas break!

Sunday, 24th November, 2013 - 7.4km Recovery Run (5:48/km)

Got out this evening for a gentle recovery run. Slow pace but probably about right considering yesterday. Felt pretty decent all things considered. Nice evening out there again.

Week 46 Summary:

RTW: 4 from 6 days

DTW: 60.0 km

DTY: 3,581.0 km

The calm before the...long & slow running!

Monday, 8th July, 2013 – 41km Cycle to Ratoath (27kph) + (1.5km Recovery Run)
My small toes on both feet were quite bruised after all the long distances so I decided to go for a cycle instead. Very enjoyable 41km followed and when I got home I threw the runners on thinking I’d get a few running kms added. However, after 500m of running it was obvious the toes were too sore and were causing over compensating tightness on the outside of my right leg so I looped around for a truncated 1.5km.

Tuesday, 9th July, 2013 –7.2km Recovery Run (5:15/km)
Thankfully the toes were much better today so I pushed myself out the door for an easy run but the first few kms were tough so it resulted in recovery pace instead. By 3km the legs were coming round and the final few kms were ran a bit faster. Overall though feeling a bit jaded for a few days now. Not sure if it’s the heat or the accumulated mileage or simply them both.

Wednesday, 10th July, 2013 –11.2km IMRA Race #8 – Ballinastoe
I’d already ran my 7th League race so I was guaranteed a LL prize regardless but the lovely weather this week was drawing me back to the hills. I gave Felim a lift from Loughlinstown and we were parked well in advance of the start. The course was a 2.5km outward section followed by a large 6km loop and then a run back along the initial 2.5km section again.

Just after cresting the first 2.5km hill

Right from the off we were climbing - up fireroads first, then followed by a rocky path through the woods. As has happened most of the time this year I started too far back in the field which meant I was well over 100th position by the first 200m. I wasn’t too bothered though as I didn’t fancy racing this one flat out due to a general apathy which included a total lack of a warm-up (I figured I was already warm and the first 2km were uphill so I’d be much warmer & without stressing the muscles too much so that should work perfectly). I passed lots of people on this long climb with most taking walking breaks waaay too early! Of course this led to me falling into step with some of their rhythms and therefore me walking when most of the time I didn’t really need to! Eventually we were cresting the hill and soon afterwards turning left and away from the glare of a low-setting sun. Much of the next 5km was downhill through pine trees, flat through pine trees and uphill through pi… you get the drift! The branches were very low lying so it felt like I was constantly bent over trying to avoid them. At one stage I had just passed a Junior runner and no more than 60secs later I heard him go flying to the ground behind me. I slowed and turned and asked him if he was ok but there was already 4 or 5 following runners asking the same so I continued on. There would be no pressure on me for a while now I thought as everyone would have slowed down due to the incident but lo and behold within 30 seconds the kid was trying to pass me again! Fair play to him. A minute later I was catching another junior runner in front of me so I rewarded the kid behind me by stepping aside and letting him past to chase his challenger. Unfortunately though, it seemed they were mates and once he caught up to the other lad they slowed to have a chat! Luckily for me the Junior course veered off from our course about 200m later and they were no longer holding me back.

More uphill!

A couple of more uphill kms followed before we looped back around to the outward trail and turned for home along the opening 2.5km. At this point I passed 2 or 3 guys on the top of the hill, so once we were descending the rocky path there were two ladies about 100m and 200m ahead of me. I made it my goal to overtake the two of them by the finish. The first girl held out for about 3-4 mins before I passed her and shortly afterwards we arrived out onto the fireroad for home and there I passed the other girl. Next up was a guy a further 100m ahead who was just passing an early starter. We were now only about 600m from the finish so I was quite literally running out of road! I had caught the early starter pretty quickly and with about 300m to go I was reeling in the guy. 100m later and I was on his shoulder but I was reckoning he’d find a boost of energy once he knew I was about to pass him. Seizing the inititative I upped my speed to maximum effort for the run in to the finish and to my surprise there was no fightback whatsoever from the other guy leaving me to beat him by 20-30m. The last 130m was clocked at 3:09/km pace which shows I wouldn’t have lasted much longer or I’d have blown up!

A quick headcount at the finish and I reckoned I might have sneaked into the top 60 as I waited to see how Felim and Jeff had done. They came home shortly after me and with the arrival of the flies we dalled no more and departed. As it turned out I was credited with 72nd position which was a little disappointing. There were several people who went the wrong way on the course and had been marked down as DNF but I was left wondering was there not a lot more who may have ran a short course also because there was one or two people who finished ahead of me whom I was sure I had passed early in the race.

Anyways, not to worry too much considering my attitude at the start. Another enjoyable Wednesday evening league race but that’s my lot for this Summer as the last race is next week and I won’t be able to make it. Hopefully I’ll be back out for a few casual runs after work over the next few weeks.

Thursday, 11th July, 2013 – Rest Day
Felt a bit tired from last nights mountain run and had a couple of things lined up in the evening so logged this one as a rest day.

Friday, 12th July, 2013 – 11.9km Recovery Run (5:35/km)

Just another slow recovery paced run to keep ticking over in advance of the HM pacing job tomorrow.

Saturday, 13th July, 2013 – 21.3km Clontarf Half Marathon (5:36/km)
Already a scorching day in Clontarf when i got there i was happy that I was pacing this and not racing! Met up with my 2hr pacing buddy Conor a while before the start as well as the others including Michael, Dominic and Matt who had to run solo with the 1:45 gang.

Everything went pretty well with a nice gang with us as far as the turnaround point near Kilbarrack. As we ran back however people started to drop off mostly due to the fact the cooling breeze was now on our back and thereby not functioning so well. When we were back on the beach the group was whittling away further and the soft sand exiting onto the wooden bridge decimated the group altogether. A few people remained and we picked up a few stragglers on the run-in to help get them in under 2hrs. It was Conor's first time pacing and he should be happy with a job well done as we finished in 1:59:37.

Sunday, 14th July, 2013 – Rest Day
Even though it was only a pacing job yesterday was still in the legs. Wasn't helped by going out for a few too many drinks in the evening time either!! Rest and recovery today!

So, not a huge amount of kms this week but with it being yet another taper(!) I am reasonably happy. Main thing now is to avoid injury before Friday!

Week 28 Summary: 

RTW: 5 from 7 days

DTW: 53.1km

DTY: 2277.8km

Time-trial confidence booster

Sunday, 7th April – 14.0km MP Run (Overall: 4:35/km) 
Part 1     Part 2
My last session before Rotterdam – I chose a 14km run with 10km @ MP. Drove to Clontarf for this and was feeling well recovered from the 5km yesterday. The plan was initially to be 16km with a 3km w/u and another 3km c/d either end of the 10km @ MP but it was pretty windy so I chopped 1km off both ends as there was no need for that much slower running. 

Going longer, faster

Friday, 8^th March – 17.5km with 14km @ MP (4:39)

Called over to Clontarf this evening for a run along the prom to Sutton and back. I decided to throw in a significant amount of MP during this run as I wasn’t sure what tomorrow’s long group run would offer. Plus, I felt running a decent session tonight would make the miles tomorrow tougher and feel more like the end of a marathon which would offer good training.