Well I Never

My tired legs on Saturday have really messed with my head. Even though I have felt good every day since, it left my wondering if I was overdoing my training and what would be the best way forward. In light of that, it was almost certainly a good thing that I had an evaluation workout on the cards anyway.

After the great numbers last time round I was unsure what to expect. I certainly feared that this week's figures would be worse, especially as I really wasn't feeling all that great while doing the evaluation itself. I did get quite some surprise when I checked the new numbers, though. As always, the numbers in brackets are adjusted pace, 7 seconds for every 2 heart beats off the 161 target:

       
        Mile 1    6:21   HR 160    (6:18)
        Mile 2    6:21   HR 161    (6:21)
        Mile 3    6:24   HR 162    (6:27)
        Mile 4    6:21   HR 161    (6:21)
        Recovery to HR 130: 33 seconds

That's very similar to last time round, with the same slight slowdown on mile 3 but subsequent pickup at mile 4, and the one second difference in recovery time is within the margin of measurement error, so basically that's the same pattern again, expect that each mile was about 5 seconds faster.

Wow!

Of course I have already gotten a load of "what a shame that you're wasting this form on a 100 miler", but I got the same last year and Bangor sure did not feel like a waste to me.

I followed that up with a mountain run on Wednesday morning but scaled it back again to a mere two crossings of Windy Gap because 1) the 3 crossings might have caused the fatigued legs last week due to overwork and 2) I do have a marathon on Saturday; even if it's only a training run and I'll train right through it, I sure don't want to feel like last week for 26 miles.

By the way, as mentioned a few weeks ago, I have been considering adding another marathon to my schedule this summer ever since having to cancel Connemara. I have now signed up to another one, though it's a 50k rather than a marathon, in Portumna. I have been wanting to run that race for years after hearing so many good things about it and I have a long standing promise to the RD that I was going to do it and this year I'll finally come good on that.

13 May

10 miles, 1:15:38, 7:34 pace, HR 138

14 May

11.75 miles, 1:22:10, 7:00 pace, HR 147
   4 mile eval: 6:21, 6:21, 6:24, 6:21, 33 sec recovery

15 May

12.25 miles, 1:47:27, 8:46 pace, HR 142
   mountain run, Windy Gap x 2

Not Quite Smooth Sailing

I thought I had settled into a nice, sustainable training rhythm, doing a longer run at the weekend and a mountain run in midweek with 2 easy days following each, but maybe I need to rethink my strategy. I know I did a longer mountain run on Wednesday, but I would have expected to be recovered from that by Saturday, especially since I had taken it really easy on Thursday and Friday, but it didn't work out like that.

I definitely had one problem, namely my big left toe. On Friday it became increasingly uncomfortable during the office hours and when I got back home I inspected the damage. It was swollen, bright red, very warm, and one area was very, very sore to the touch. Taking off the shoes made a big difference in the comfort levels because the sore area was longer being compressed, but the toe sure did not look good. The next morning, before running, I had another look. The overall swelling had gone down except at the one area that had been sore the day before, and some pus had leaked out onto the toe nail (lovely image, I know. At that point I should probably point out that you should definitely not do an image search on Google for "Big Toe" during lunch time. You're welcome). I was worried that it might be too sore for running, but actually it was perfectly fine; maybe my habit of wearing running shoes a full size bigger than my office shoe helped me out here.

However, while my toe felt fine my quads did not. From the very first step I noticed that something was off and the idea of a tempo run did not feel too appealing. In the end I went ahead but at a significantly lower HR than last week. In fact, my max HR yesterday was lower than last week's average for a similar run! On the plus side, it meant that this time I remained within the parameters that Mystery Coach had set me all those years ago.

I need to stay ahead of my recovery and therefore decided to cut Sunday's long run down by a few miles, depending on how I would feel. As it turns out, I felt great. I cannot explain it, I do not know how that works. I still left it at 18 miles, over 3 miles less than last week, just to be sure. Wearing a singlet in the hope of catching a few rays of sunshine proofed hopelessly optimistic as it kept raining throughout, but I was fine.

Initially I thought I'd take an easy week next week, but maybe that won't be necessary. I'll cut the mountain run back to 2 Windy Gap crossing, though. I will take an easy week following the marathon in Killarney on Saturday, but otherwise the idea is to train through as long as I feel I can recover from it.

9 May

10 miles, 1:16:26, 7:38 pace, HR 139

10 May

10 miles, 1:17:10, 7:43 pace, HR 139

11 May

10 miles, 1:09:41, 6:58 pace, HR 150
   incl. 8 miles @ 6:47 pace, HR 153

12 May

18 miles, 2:13:34, 7:25 pace, HR 145

Weekly Mileage: 81+

Short Update

Things are definitely getting back to normal - Niamh and the kids are back home, it is raining and my weekly mileage has settled in the 80s.

I definitely felt the effects of Sunday's 21 hilly miles in the legs on Monday. They weren't sore as such, but there was definitely some sluggishness in my early morning run, though the nice sunny weather coupled with some warmer temperatures more than made up for that.

The weird thing happened on Tuesday, despite the legs feeling better than the day before the pace was much slower. I ran the same effort level as for all of my easy runs, but somehow I only barely crept under 8-minute miles pace. While it would be obvious to blame Sunday's run, I suspect the  hours of working in the garden on Monday were much more to blame. That usually does a number on my legs - unlike running, I am not used to it. On the plus side, the HR was really low.

The nice weather just wasn't going to last, sadly missed as it is. Actually, so far it has not been quite as bad as the forecast had made us believe; when I saw the warnings of wind and heavy rain I initially considered binning my mountain run, but now I'm glad that I went ahead with it. A couple of hours at dawn in wind and rain can be much more fun than it may sound. I had planned on going over Windy Gap 4 times but had left the house too late (or ran too slowly) and had to settle for 3 climbs, twice from the Caragh Lake and once from the Glenbeigh side. It's quite a cool sight to be running right along the wisps of clouds as they are twirling around the mountain tops. There is definitely an eerie feeling to that place. The legs felt fine, I was surprised to find that the calves had absolutely no problems doing that very steep climb three times in quick succession.

I haven't said much about my achilles recently; it has mostly settled down; I can feel a little twinge from time to time, usually during the first mile or so, but that's all that's left of it. I don't think this will bother me any more for the foreseeable future.

6 May

10 miles, 1:17:55, 7:46 pace, HR 142

7 May

10 miles, 1:19:28, 7:56 pace, HR 133

8 May

13+ miles, 2:06:18, 9:32 pace, HR 136
   mountain run, Windy Gap x 3

Hail To The Chairman!

First and foremost, congratulations to Pat O'Keeffe for running his 100th marathon today in Limerick. That's a fantastic achievement and not something a lot of other people have managed. Well done, Pat!

Me, I'm nowhere near that figure, but I do hope to get there one day myself. The next marathon will be in a fortnight in Killarney, though of course to me this will be a training run, but since it's an official event it will count all the same. As you know, training is going well so far. I felt a bit tired after the mountain run on Wednesday, as always, and took it easy for the next 2 days, both of which saw a nice, easy, relaxed 10 mile stroll in the morning.

Niamh has taken Maia and the twins to Dublin on Friday, mostly so that the twins would get the chance to meet their favourite author, Michael Grant, which left me all alone with Cian. It made training a bit tricky, but as long as there is a will there is always a way. In my case it meant getting up at 5 am on Friday so that I could run before driving them to the station in Killarney. It meant getting a neighbour to look after Cian for an hour on Saturday, and it meant getting a babysitter on Sunday.

Training-wise, things got a bit more serious on Saturday. In fact, I got way too serious. Last week I got that workout just right, running reasonably fast but perfectly relaxed. This week I ran too fast, the effort was too high and the heart rate was much too high. I found it very hard to relax and pushed too hard, especially when running into a rather breezy headwind. I only really realised my mistake when I looked at the watch afterwards, but of course I should have caught on sooner.

I can get away with this every now and then, but in the grand scheme of things I'd be much better off showing a bit more restraint. In the end, there was no real harm done. The legs felt fine on Sunday and I even enjoyed the rare glimpses of sunshine. In fact I felt good enough to tack another mile to the end of my long run. What I noticed was that the pace during the second half was dropping below 7-minute pace at times while the effort was still low enough for the HR to remain in the 140s. I don't think I have ever been in that kind of shape before, and I do hope I can build on that even further.

 The temperatures have risen considerably recently and for the first time this year I was actually running in a singlet this weekend. Let's hope that will continue for a while; the last three summers have been desperate and nobody here wants a fourth one of the same kind. A bit more sunshine and Kerry is the best place in the world to live in.

2 May

10 miles, 1:17:07, 7:42 pace, HR 141

3 May

10 miles, 1:16:27, 7:38 pace, HR 141

4 May

10 miles, 1:06:53, 6:41 pace, HR 164
   incl. 8 miles @ 6:29 pace

5 May

21.1 miles, 2:35:55, 7:23 pace, HR 149

Weekly Mileage: 85+ miles

Getting older

Perfect for my two bookworms!

The twins just celebrated their 12th birthday. I think this is supposed to make me feel old, but since I started bringing home trophies the moment I hit 40 I don't mind being old; age definitely has its privileges. Niamh once again surpassed herself with her cake-baking skills. In many ways, baking is to Niamh what running is to me and luckily these two fields are perfectly compatible; she bakes, I eat and then run off the calories. It's the perfect match.

Back to running. The legs were a bit heavy on Monday morning, Sunday's 20 miles had clearly left their mark. I ran on autopilot, but what blew me away was the low heart rate which basically brought me into Maffetone territory. I got used to seeing low HRs for decent enough paces when training for Tralee, but did not expect to see those figures again so early in the new training cycle.

With my training settling down now that I have reached a decent weekly mileage and it so far basically being marathon training, I felt it was time for another evaluation workout. With this being the first evaluation in this training cycle and the legs probably not entirely recovered from Sunday I did not expect much from the numbers, apart from giving me a baseline with plenty of room for improvement.

This is what I got instead: (the numbers in brackets are adjusted pace, 7 seconds for every 2 heart beats off the 161 target):

       
        Mile 1    6:28   HR 161    (6:28)
        Mile 2    6:25   HR 162    (6:28)
        Mile 3    6:32   HR 161    (6:32)
        Mile 4    6:26   HR 161    (6:26)
        Recovery to HR 130: 32 seconds

I found these numbers nothing short of astounding. These are just about the best numbers I have ever seen (regarding my own evaluations, that is), but I did get an email from MC saying that they ARE the best figures I have ever produced. He did not seem surprised, but I was, little over 6 weeks since the Tralee marathon and my training has only just started! (MC also said that a sub-2:50 marathon has my name on it [though that will probably have to wait until next year]).

Something is clearly working, though if it's the best preparation for a 100 mile run is still as open to discussion as ever. The one workout I value most as far as ultras are concerned is my by now routine and weekly mountain run on the Kerry Way over Windy Gap, and that's what I did this morning. I followed the same route on the trail towards Glenbeigh and back, which gives me 2 crossings of Windy Gap and a combined elevation gain of about 2000 feet, most of it on the very steep climb up to the Gap itself. I'll never be a great mountain runner, I just cannot let go on the downhill, but I do enjoy these outings a lot and I also enjoy what they're doing to my fitness.

My achilles has improved a lot since I started doing the exercises mentioned in the last post. It was just about noticeable this morning, but definitely improved. I just have to keep doing those eccentric calf raises - actually remembering it is the hardest part.

29 Apr

10 miles, 1:14:49, 7:29 pace, HR 141

30 Apr

11.8 miles, 1:21:53, 6:56 pace, HR 153
   4 mile eval: 6:28, 6:25, 6:32, 6:26, 32 sec recovery

1 May

12.25 miles, 1:47:01, 8:44 pace, HR 145
   mountain run, Windy Gap x 2

Achilles Heel

I am quite fond of saying that I have not been injured in years, especially when someone tries to take me to task over my training regime, usually criticising the mileage I tend to run on roads. I just remembered the last time when I had what I would classify as an injury, it was Achilles tenosynovitis after the Dingle marathon in 2010. The reason why I remembered is the fact that my Achilles has been acting up again recently, though I can't remember if it was the same leg or not. It's just a niggle and as long as it doesn't get any worse I won't call it an injury, and it does remind me that I'm certainly not bullet proof and that my Achilles tendon tends to be my metaphorical Achilles heel [sorry...].

I have had quite a few niggles in that area before, and my go-to cure, which has worked every time except on that one occasion back in 2010, is to do eccentric calf raises (described here, and criticised here), which gives it a great success rate and I'm more than happy to do it once more.

I'm pretty sure it was the mountain running that brought this on, the load on the back of the legs on these steep trails is far greater than it would be on roads with their much gentler gradients, though those extra load are of course the very reason why I am seeking out those trails. Right now the discomfort is definitely manageable (let's say 3 out of 10, worst I've felt last week was 5 / 10), and so far it hasn't had any impact on my training - which is why I call it a niggle and not an injury.

Training wise I'm still building up the mileage, I followed up last week's 74 miles with just over 80 and as long as everything goes to plan I'll do a few more in the next week. The effort has been easy, I never once checked the Garmin when I was out running, the pace always came naturally, though I did raise an eyebrow on more than one occasion when the pace was a good bit faster than would I would have expected.

The one exception to the "natural" pace was on Friday when I did a few faster miles. I was still fairly relaxed doing 6:34 pace over 8 miles, though I did find it quite astonishing that I managed to run an entire marathon at pretty much the same pace last month.

Today's 20 miles went by smoothly, though I did start to tire after 15 miles, which turned the fact that I was going past our driveway after 16.5 miles into a bit of a character test, though I managed to come through that one.

Right now this is identical to a marathon base training phase. As I get closer to race day it will become more ultra specific, though I'm still unsure what the effort will look like. I can't see myself doing 8-hour training runs at 10-minute-pace, and I know that elite ultra runners like Keith Whyte tend to do a fairly fast pace during most of their training. Obviously, and there's no need for reminders, I am not an elite ultra runner and training like an elite runner generally isn't a good idea for the rest of us, and that's exactly where I'm struggling right now. At the moment the plan is to keep doing what I'm doing, run the Killarney marathon at a decent enough pace (not at race pace, of course) and the Cork marathon as a pacer, add maybe another marathon to the list (maybe, maybe not) and then re-assess where I'm standing, how I'm feeling and how quickly I am recovering from these efforts, which will help in deciding how I'm going to approach the 10in10. If that sounds like I'm winging it, maybe I am, but I like to think it's educated guessing, not just pure guessing.

25 Apr

10 miles, 1:15:09, 7:31 pace, HR 143

26 Apr

10 miles, 1:07:30, 6:45 pace, HR 155
   incl. 8 miles @ 6:34 pace

27 Apr

10 miles, 1:10:48, 7:05 pace, HR 147

28 Apr

20 miles, 2:27:17, 7:21 pace, HR 147

Weekly Mileage: 80+

Ultra Training

I do get asked fairly regularly how I manage to get up early every single morning to go running. For a start, running in the evening is simply not an option for me, with 4 small (or not so small any more) children at home it's all hands on deck, so early morning it has to be. I have been doing this for so long by now that it really has become second nature. I don't even need the alarm clock any more. Point in case, the last 3 days I got up at 3 different times yet I was awake 5 minutes before the alarm would have gone off on each occasions. I have no idea how that works, but it does. Once I get up I follow a set routine that I can do entirely on autopilot while still being half asleep; that way I can get out of the door in about 15 minutes. On weekends, when I have time to faff around, it can take me much longer. That routine has become so ingrained that usually I am already half a mile down the road before my first conscious thought of the day (and sometimes that even has to wait until after my return back home).

As for my training, I'm trying to find a way to build myself up for 100 miles on the road. Following last year's lessons from Bangor I definitely want to incorporate steep mountain trails like the one up to Windy Gap on a regular basis. There is no better way to bullet-proof your quads. At the same time I need to get my long runs done on tarmac to get the legs used to the pounding, therefore long runs on the Kerry Way are not the way to go. Right now I'm thinking I can do the mountain run as my mid-week medium-long effort and my long run every weekend on the roads around Caragh Lake. This is exactly what I have been doing the last few days.

The legs felt rather stiff during the early miles on Sunday, no doubt because of the faster pace of the preceding days, but they came round soon enough and I was cruising on autopilot for most of the rest. The pace came down gradually and naturally as well, just the way it should be.

I took it a bit easier on Monday, but on Tuesday I was up on the Kerry Way, crossing Windy Gap on my way to Glenbeigh before turning around and doing the same thing in reverse, which gave me about 2000 feet of accumulated elevation gain. The last time I had done that run, 9 days earlier, I could clearly feel it in the legs for the following two days. This time round recovery was already much improved; there was definitely some fatigue in the legs but not much - though of course it could still be a lot worse tomorrow.

What I'm most unsure about right now is the pace I should be running at. 7:30 pace is very easy at the moment and I have always subscribed to the theory your pace for the easy runs should be whatever pace comes naturally, and the Garmin's input should not be used, neither to slow down nor to speed up. That has served me very well up to now. At the same time I can't help but realise that a 100-mile race is run at a much slower pace (7:30 pace would get me close to world record!). Right now I'm thinking that I should keep doing what I'm doing for the time being and the 10in10 will slow me down to get me used to ultra-race pace. It is the equivalent of marathon training where you start at your generic speed and gradually run more and more faster miles until you are used to race pace, except that in this case I'd be slowing down to race pace instead. Since nobody seems to have figured out training for long ultras for good I suppose we're all guessing here.

21 Apr

18 miles, 2:12:08, 7:20 pace, HR 150

22 Apr

8 miles, 58:35, 7:19 pace, HR 143

23 Apr

12.25 miles, 1:48:41, 8:55 pace, HR 145
   mountain run, Windy Gap x 2

24 Apr

10 miles, 1:15:54, 7:35 pace, HR 145