Thursday, May 24, 2018

Speedy Recovery

Oh my God, has it really been basically a week? I think that's the longest break I've ever had between posts. But actually there isn't all that much to catch up.

As good as the legs felt after the Killarney marathon, the cold I acquired had a bit of an impact, even though it was rather mild. It progressed exactly as I had predicted; after it had moved into my chest I had a day or two of coughing and by Friday that stopped. However, I could still feel teh restriction in my chest. It was fine when I jogged along, so actually not that much of an issue, but racing a short race would have been impossible. That actually did cause some concerns because I had agreed to take part in a staff relay on Thursday and I wasn't sure if by then I would have recovered sufficiently for a 5k.

Photo by David Power
In the meantime I cranked up the mileage again. Sunday's long run was a modest 16.6 miles, a.k.a one loop around the lake, but then I did a double on Tuesday and another one on Thursday; the latter one was a 10+ mile run into work in the morning and then a 5k in the evening, but you have to add the cycle from work to Phoenix Park and especially the long cycle from Phoenix Park all the way to Bray with a 5k race in the legs!

The 5k went surprisingly well, even though I never went to 100% effort. I got caught in traffic at the start and then kept overtaking runners by the bucket load until 4k, when the course went on grass. You might not remember but I hate cross country running just as much as cross country running hates me. I cannot keep the pace, and a handful of runners started overtaking me back. But despite that unloved surface and a quite hilly course I finished in 19:14, basically half a minute faster than for the parkrun a few weeks ago, despite the slower course, the initial traffic, and the 10 miles already in my legs from earlier today. Very interesting!

As a team we did pretty damn well as well, 19th out of 833 teams, with an average of basically 20 minutes per runner. However, in my case there will be a big price to pay for all that: on Saturday I have an off-road marathon in the Burren, which I had wanted to do for years. On tired legs, that will be an interesting one!
19 May
11.3 miles, ~1:32:00, 8:08 pace, no HRM
20 May
16.6 miles, ~2:19:00, 8:22 pace, no HRM
21 May
am:2.67 miles, 22:41, 8:29 pace, HR 135
pm:7.47 miles, 1:01:00, 8:09 pace, HR 136
22 May
am:5 miles, 38:25, 7:40 pace, HR 139
pm:10.24 miles, 1:19:39, 7:46 pace, HR 140
23 May
10.23 miles, 1:26:17, 8:26 pace, HR 138
24 May
am:10.2 miles, 1:25:53, 8:25 pace, HR 136
pm: 5+ miles, incl 5k in 19:14, HR 164

Thursday, May 17, 2018

100 Times Recovery

Photo by Valerie O’Sullivan
I've gone through post-marathon recovery often enough by now to know what I can expect. Not that it is always the same - a goal race will take a very different toll on the body than a training run of the same distance. But I know the patterns very well.

I was really pleased by how the legs felt. They just took it as yet another training run. Even teh day after the marathon there was no soreness whatsoever, which was good as I had to return the rental car, which happened to be about 7.5 miles away from home, and running home afterwards was far more enjoyable than public transport would have been.

However, upper respiratory tract infections are very common, and once more I got hit. On Monday morning I has a slightly sore throat, which gradually developed into a very sore throat by Monday evening. On Tuesday morning the throat was fine but replaced with a splitting headache. On Wednesday morning the headache was still there, but much reduced. By Thursday it had moved into my chest, and by Saturday, give or take a day, it will be all gone. I know the pattern exceptionally well, I've gone through it so often.

Photo by Valerie O’Sullivan
My HRV readings were deep red the days immediately after the marathon but have already returned to green by now. My morning HR, on the other hand, is still elevated (around 48-50 rather than 40-42), which is rather interesting. The HR for my run was really low earlier this week, which really surprised me initially, until I realised that all my recovery runs had been on rather flat courses, as opposed to the very hilly commute I had been doing prior. I guess I'm starting to see just how much those hills are adding to the HR; maybe I haven't gone backwards in training after Rathdrum after all, the numbers just reflected the types of courses I have run on.

Due to that head cold, which was made a bit more complicated by the fact that it coincided with the first of my two annual hayfever bouts, I took to easier than usual in my post-recovery week, so no big mileage at the moment, far from it. I'm hoping to get back to that next week, and then it's getting close to taper time already. As long as the training cycle has been, now it feels too short already and I wish I could have a few more weeks. Same story as always.
13 May
7.6 miles, 1:04:58, 8:32 pace, HR 134
14 May
4+ miles, 32:51, 8:06 pace, HR 130
15 May
4.5 miles, 36:26, 8:05 pace, HR 134
16 May
4.8 miles, 37:58, 7:54 pace, HR 139
17 May
6.5+ miles, 52:31, 8:00 pace, HR 140

Monday, May 14, 2018

And ... 100!

When I checked the weekend weather forecast on Tuesday, things didn't look great. Saturday was going to be a miserable day in Kerry. I guess that's always a risk but I was dismayed nevertheless - you only get to 100 marathons once, and it looked like the beautiful sunny day in the glorious surroundings of Killarney National Park I had imagined was not going to happen.

Throughout the last few years, as my marathons started to accumulate, I had never spent much time thinking about the numbers. I was not chasing the target of running 100 marathons as such, they just kept adding up as I kept running them, the majority of them first and foremost being training runs, leading up to a longer ultra as goal race. However, once I got to about 97 or so, I started looking forward to reaching triple figures, and the last few days I was actually quite excited about the prospect.

Still, even on Friday the forecast wasn't that great; at least it wouldn't be raining at the start but then the weather system would close in. Ah well.

Imagine my surprise when I awoke on Saturday to a glorious morning with not a cloud in sight. I know the weather can change very quickly here but it really did not look like that was going to happen - it might just turn out to be that day I had imagined after all!

There was one issue: I awoke with a seriously sore right ankle. Actually it wasn't the ankle itself, it was a spot about an inch above the ankle, on the inside of the right leg. I've had similar pain before. It might not even be a running injury; I think I might have gotten it while driving from Dublin the night before. Anyway, it hurts when I run, it hurts when I walk and it equally hurts when I don't do anything, so the thing to do was to try and ignore it as much as I could.

The one thing I had asked for my 100th marathon was the bib with the number 100, and RD Alan was kind enough to provide it. It was with quite some pride that I put it on my top - you don't get to run such a round number of marathons very often. I got plenty of well wishes and congratulations (slightly premature at that stage) and just after 9 o'clock we were off. My 100th marathon had begun.

I had every intention of enjoying every single step today and watched the lead pack race ahead without any regrets - not that I would have been able to challenge them anyway. I very quickly settled into a comfortable rhythm and intended to stay there for the next few hours.

The course consists of 3 laps in the Demesne of Killarney National Park, mostly between the Castlerosse Hotel and Ross Castle. The course looks really confusing on a map but makes perfect sense in the actual surroundings. It is incredibly scenic - at least on a day like today, but from what I remember the weather seemed to cooperate most years, which is great because it's not half as enjoyable in the rain. It is also very hilly; there is a big climb shortly after passing the hotel, with some rough surface to boot, and there is a loop on Ross Island which is constantly going up and down, something I had almost forgotten but got reminded of very quickly on the first loop.

Of course we have to share the course with the other park users, which is perfectly fine as the path is generally wide enough, though there was a tricky bit in the first miles when there was a convoy of at least 5 jaunting cars, and they were a bit tricky to pass (and I declined the offer of one tourist load to join them for their ride).

The first lap passed very quickly. My ankle did hurt quite a bit for the early miles but I ignored it and eventually the endorphins kicked in and the pain went away. Apart form that little niggle I was on loop 2 almost before I knew it. When climbing the hill for the second time I remembered back to 2013 when I had a really good day and just seemed to fly up that climb totally effortlessly. Today I was a bit slower but it still felt easy enough - I wasn't running at my limit, and was able to enjoy it all the more.

The weather was still sunny, which makes such a difference. KNP is a stunning setting, though in a marathon you have to pay for that on all those hills. When the sun is shining, it's well worth it - hell, I'd pay extra just for the views. On a miserable day it would be very different but somehow it all worked out perfectly today. I was still cruising along nicely, the pace and effort remaining constant with the enjoyment level at its peak. Today really was a great day.

The biggest climb of each loop is right at its start, which is good as it meant tackling it for the last time at mile 18, when the legs were still in reasonably good working order. All throughout the day my legs had been working away perfectly happily on the flats and the downhills but with each little hill the hamstrings got a little less willing to put in the work. By the time I had reached the top of that hill, I was glad I didn't have to tackle it again.

Photo by Susanne Foley
I was a bit surprised to start hearing voices behind me. I had passed the second placed lady sometime through the second loop, so I figured this was the new second lady, and she was clearly gaining on me. For a while my competitive instincts kicked in, or maybe it was just the fragile male ego, and I put in a little more effort and kept her off. However, once we reached Ross Island for the third time the climbs started again and I could hear her getting closer. Eventually I realised that to keep holding her off I would have to go full throttle, and even then there was no guarantee that she wouldn't pass me, and I decided to enjoy the last few miles of my 100th marathon instead. Plus, my ankle was hurting again and easing off seemed to lessen the pain. Anyway, it didn't matter to me if I finished in 3:25 or 3:27 today and I consciously decided I'd rather savour the moment. I eased up, let her pass me (and her companion, who had a tough time staying with her) and continued to jog home.

Looking at the mile splits later I realised that I actually only eased up for about one mile. Once we left Ross Island and its constant climbs behind I got right back to 3:25 pace without even noticing, and I was still able to enjoy the last 3 or 4 miles. The weather was still as lovely and the scenery still as gorgeous as at the start and I drew it all in.

And then, much too soon really, I reached the finish, soaked up the applause, and just like that it was all over and I was done.

100 marathons completed (well, 65 marathons and 35 ultras).

Fastest marathon: 2:55:07
Slowest marathon: 4:36:42
Average marathon time: 3:25:02

Photo by Susanne Foley

Photo by Susanne Foley

12 May
Lakes of Killarney marathon
3:25:44, 7:51 pace, HR 146, 9th place

Thursday, May 10, 2018

99

In 2004, I ran the Dublin marathon. I'm not 100% why but I wanted a big challenge and I had always been fascinated by long-distance running, though until that time I never imagined being one of the runners myself. That Dublin run was supposed to be a once-off, tick one off the bucket list and move on with your life. At least that's what I kept saying, though I think deep down I knew there might well be more to come. Still, the accepted wisdom at the time was that you never run more than 2 marathons a year, so even if you had a long running career you would only get so many of them.

It wasn't for another few years that I became aware that Ray O'Connor, at the time mainly known as the RD in Connemara, was actively running as many marathons as he could, with the goal of eventually reaching 100. Wow! Then the Marathon Club of Ireland was founded, by Ray, because he (and others) felt there weren't enough marathons around (how times have changed!), and running 100 marathons became a fairly popular quest. Many ran marathons purely to add up the numbers. I can honestly say that I never did that - with one single exception, all my marathons had a purpose, either they were the goal race I had been training for or they were a training run with the specific aim of getting me fitter for a long ultra race.

That was the case for the first 98.

Number 99 was purely there to make up the numbers. The Lakes of Killarney marathon is basically my home race, the one marathon closest to Caragh Lake, where I had spent 13 happy years and where I had run 10000s of miles. It had to be the one, so I ran Rathdrum just to make the numbers add up. Incidentally, it messed up my training for the 24 hours race next month, but never mind.

Right now, as of this moment, I have run exactly 64 marathons and 35 ultras, adding up to 99. On Saturday, I'll get to 100.

Training this week was a bit of a mixed bag. The legs, especially the hamstrings, were rather tired after Saturday's parkrun, and it took a while to come round again. I also ran quite a few miles, which might not have helped with recovery but the 24 is getting very close and this is the time to boost the miles. I'm probably flirting with overtraining but so far I think I'm getting away with it. The resting HR is the lowest I've had for 10 years, though the training HR is a bit off peak. Killarney is obviously another big training run and then it's another 3 weeks of big miles before the taper.

6 May
16 miles, 2:12:36, 8:17 pace, HR 135
7 May
10.1 miles, 1:24:03, 8:19 pace, HR 134
8 May
am: 5.2 miles, 42:43, 8:12 pace, HR 135, incl. several sprints
pm: 10.25, 1:24:23, 8:13 pace, HR 135
9 May
10.25 miles, 1:26:23, 8:25 pace, HR 137
10 May
10.25 miles, 1:25:52, 8:22 pace, HR 137

Saturday, May 05, 2018

parkrun

Oh my, it's the weekend already. How did that happen? And it's a bank holiday weekend, and it's nice and sunny outside!

The week has gone in a bit of a blur, there was so much to do after just moving into a new home, I hardly had a minute to sit down. My training was my commute - every day I was either running into work or back home. The route is rather hilly - there's a steep uphill on either end of it, and a couple of smaller hills in the middle as well. It's probably good training. It also messes up my HR training data - of course the figures look worse when you're running hills all the time, so I just have to ignore those numbers for a while until I can get a sense of the new baseline.

The legs have been tired on quite a few occasions; when I run home in the evening and then back to work the next morning I can always tell that the legs don't appreciate only 12 hours of recovery. Also, the mountain runs from the weekend definitely left some mark during the first half of the week. I decided to ditch any ideas of speedwork for a few days.

However, I'm not driving to Kerry this weekend (they're coming up instead), and with the morning so nice and sunny I couldn't resist visiting my nearest parkrun, which now happens to be in Shanganagh park. The preparation wasn't ideal: Cian flew in from Barcelona last night and I had to collect him, the plane was delayed and landed after 1 o'clock and by the time we were home in bed it was past 3 am. Did I tell you that I wake every morning around 5:30 am, no matter when I go to bed? Turns out that's still the case, even after going to sleep at 3, so just about 2 hours of sleep was all I got, and no chance of getting any more, believe me I tried.

Nevertheless, at the parkrun itself I managed to surprise myself by running a minute faster than during the previous attempt, though Shanganagh is as flat as it gets, in marked contrast to the crazy hills of Cabinteely. That didn't stop that 10 year old kid blasting past me halfway though the course, who finished in about 19 minutes. At the age of 10! Very impressive, and if there hadn't been an overseas visitor he would have actually won all out, ahead of every single adult (bound to happen anyway, though). Oh, and his almost-as-young sister was first female. Some impressive genes at work here.

Anyway, I was happy enough that my ageing, creaking, tired legs were still able to run a sub-20 5k without any speedwork whatsoever. My HR once more only averaged 169, though it rose steadily throughout the run and I definitely finished under the impression that I had run as hard as I could - a bit of speedwork would get the body and particularly the mind used to that pace and effort again and I am sure I would cut a significant slice of that time - but that's not going to happen any time soon, I have bigger fish to fry.
30 Apr
10.75 miles, 1:26:58, 8:05 pace, HR 141
1 May
10.2 miles, 1:26:01, 8:25 pace, HR 140
2 May
14.28 miles, 1:59:33, 8:22 pace, HR 137
3 May
10.2 miles, 1:21:04, 7:56 pace, HR 141
4 May
10.25 miles, 1:24:25, 8:14 pace, HR 141
5 May
11+ miles, incl. Shanganagh parkrun in 19:49, 6:22 pace, HR 169, 4th place

Sunday, April 29, 2018

Mountains, Moving and Teenage Birthday Twins

So there was something funny happening with my HR during the recovery period after Rathdrum. Initially my HR was elevated, as would be expected straight after a marathon, especially a hilly one like that. Then I started to notice something curious: my resting HR, read straight after getting up first thing in the morning, had returned to its normal levels (about 42, give or take a beat or 2) but my running HR remained elevated. It did improve a bit, but at a much slower rate. I can't remember this happening before. I'm not worried, just curious. It is improving and will eventually return to its pre-race level.

VDOT chart fro April
Also, as can be seen in the VDOT chart, I did recovery very quickly from the Spartan Way 100k at the start of April but it took (takes) significantly longer to recover from the Rathdrum marathon, despite that being lass then half the distance, and despite the initial dip in numbers having been MUCH greater after the 100k (the pre-100k race levels had been about60). I guess that happens when you run a race before being recovered from the previous one, the recovery needs suddenly shoot up exponentially. There's a very important lesson here, one that I learned the hard way 2 years ago. At least I hope I've learned it - that graph clearly shows that I'm still vulnerable to the same thing happening again.

I took it rather easy at the start of the week but have started cranking up the mileage a little bit the last few days. I'm going to introduce a bit of faster running as well again but will monitor the numbers closely. I know from past experience that I can handle high mileage without problems but speedwork is much harder to handle and I need to be extra careful, which is why I always stop it for a few weeks after a race (which also means I don't do much of it).

The weekend was particularly stressful with us moving again, first taking our stuff from Cherrywood and moving it to our new house in Bray, and then driving to Kerry and taking more stuff from there, though the other family members will still be here for another couple of months. Oh, and the twins had their 17th birthday.

Not quite as cute as they used to be 17 years ago, though the cat makes up for that

Just how old does that make me feel?

Anyway, I made best use of the Kerry mountains nearby by running across the Windy Gap not just once but twice, on both days. I did take it easy - but that's a rather relative thing when running up a mountain.

I have always found that mountain running doesn't require much subsequent recovery, assuming you're fit enough to start with so that the downhills don't trash your quads. That makes it well suited for runs when you're still recovering from a previous run but still want to do some work on the legs. Oh, and I do love the mere fact that I am able to run up a mountain. I kinda sounds cool.
24 Apr
9.55 miles, 1:16:18, 7:59 pace, HR 140
25 Apr
am: 6.82 miles, 55:02, 8:04 pace, HR 144, very hilly
pm: 7.1 miles, 54:20, 7:39 pace, HR 140
26 Apr
10.5 miles, 1:19:47, 7:35 pace, HR 142
27 Apr
10.15 miles, 1:23:24, 8:13 pace, HR 144, with a few faster miles in the middle
28 Apr
12.15 miles, 1:57:54, 9:42 pace, HR 136, Windy Gap x 2
29 Apr
12.15 miles, 1:58:54, 9:47 pace, HR 138, Windy Gap x 2

Monday, April 23, 2018

Still Recovery

All week most of my body has felt really good and raring to go but the hamstrings were having none of it. The difference between that one muscle group and the rest really surprised me. On the other hand, the calves were perfectly fine despite them being the one part that was cramping during the marathon.

A recent observation I have made during the recovery period is that recovery seems to plateau after a while if I keep the mileage low; once I decide to risk it and crank it up to 7-8 miles a day, things start to improve again.

I know this is only observational data and all made on a sample size of 1, and therefore far from a scientific study, but it looks like total rest is actually a bad recovery option, and doing a little bit of exercise isn't optimal either. There is a certain amount of volume that works better - however, I am in no doubt that doing a little bit less than optimal is a lot better than doing too much, so caution is definitely still on the cards.

The HR data during that week was interesting as well. My resting HR had returned to normal values (low 40s in my case) within a few days but the HR during my runs was still elevated and is only just now starting to come back to pre-marathon levels. However, about 10 days after the marathon things are just about returning to normal. They're not quite there yet, but getting close.

The weekend was full on once more, with yet another trip to Kerry, and this time in a big van, returning laden with furniture for our new house. However, me and offspring #1 will be doing the move in stages and won't be moving in for another week - and the rest of the family will only follow at the end of June. Despite the heavy lifting, literally for once, I still managed to get my weekend runs done. Saturday was a glorious day and I could not help but be inspired by the Caragh Lake scenery - I will really miss this! On Sunday I headed up to Windy Gap, though the hamstrings were less than thrilled by the workload and I ended up running less than originally planned. However, that run seems to have persuaded them to start working again, because all of a sudden they feel a lot better.
19 Apr
am: 5.5 miles, 45:31, 8:16 pace, HR 140
pm: 5.5 miles, 43:56, 7:56 pace, HR 139
20 Apr
8.6 miles, 1:11:28, 8:18 pace, HR 133
21 Apr
10 miles, 1:18:06, 7:48 pace, HR 141
22 Apr
am: 10.7 miles, 1:36:24, 9:00 pace, HR 142, Windy Gap
pm: 3.1 miles, 24:00, 7:44 pace, HR 137
23 Apr
8.55 miles, 1:11:03, 8:18 pace, HR 132