We all know how this works. You intend to do something, put it off for a minute, then a minute has stretched to the end of the day, and then another day, and all of a sudden it's been weeks again since my last entry. Oops.
There were two running-related things worth mentioning since my last update.
First of all, Anto had been organising a whole set of virtual running events for about 2 months and the last one was to run 153 miles in 2 weeks. If you know that Anto's soul race is the Spartathlon in Greece you will know where the distance target came from. I did a quick calculation that this would translate into 11 miles per day, which sounded do-able, especially so since for the first of those two weeks I would actually be off work, having to take some holidays before they expired.
So I had a pretty good first week with close to 90 miles, just like in the good old days, including a long-ish run with Norbert along the narrow, winding country roads of North Wicklow. The second week was a bit slower because, unreasonably, they did expect me to do something again for my money, which cut into my available free time but I did enough to see out the challenge. Turns out it's a lot easier to run 153 miles in 2 weeks rather than all in one go, especially on my worn out old legs.
And, since I have signed up for the Ecotrail race, I reasoned I had to get back into the mountains and get used to trail running again. I had already done a few shorter mountain runs but it's time to get serious again and so I spent 3 hours in the local mountains last Sunday. I was more or less following the Ecotrail route round the Sugarloafs and Bray Head, which not only got my legs used to trail running but also re-acquainted myself with the race route. I used my mobile for navigation, which turned out to be a good move because there was at least one junction where I would have missed my turn otherwise. Even though I wasn't even doing the part of the race route with the best views, they were still breathtaking - I can see what attracts people to mountain running, despite my annoying habit of stumbling on the uneven terrain every now and then.
I also ran more than I hiked, something I probably did wrong last year. It can be very tempting to hike a lot on these trails but I managed to run most bits, apart from the really steep climbs or the particularly stony ones where I almost certainly would have face-planted otherwise,
I was pretty tired after 3 hours of mountain running but remarkably I did not develop DOMS afterwards, so I guess the training is going well so far and my mountain-specific fitness is already increasing. However, I also tried to do a bike workout later that day which was supposed to take 90 minutes but eventually my calves started cramping, and while I managed to nurse them along for a while I had to abandon ship after an hour. That's interesting - while I sure have had big problems with cramping in races I don't remember ever cramping in training. I guess it's a sign that I'm pushing the envelope, but after the massive cramping issues I've had in last year's Ecotrail and this year's Donadea I definitely need to work on my fitness to avoid yet another repeat.
Friday, July 17, 2020
Saturday, June 27, 2020
DOMS
Jesus, has it been 4 weeks already? I know time flies as you're getting older but this is going at hyperspeed.
The one thing I had genuinely forgotten about mountain runs is that your quads get shredded on the downhills and then you're in for a couple of days of pain. Which is, of course, exactly what happened to me after my first sojourn into the Wicklow mountains, tentative as it was. I repeated the same loop 2 weeks later, and while the DOMS struck again they were nowhere near as bad as the first time round, so I guess things are adapting already. Unfortunately the weather has turned again after a few days of nice sunshine, and there is not a hope in hell I'll go running in the mountains when there is a possibility of thunderstorms. Mind, my road runs are starting to accumulate a lot of elevation as well ever since I discovered a few new routes towards Enniskerry, which should hopefully help, but I know from personal experience that the only thing that properly trains you for a mountain run is a genuine mountain run.
Last week Niamh mentioned that this will be the first year in a very long time when I'm not doing any races, as the day of my cancelled Ironman passed, though I did remind her of the fact that I had done Donadea in February, so it's definitely not going to be a year of not racing at all. However, I did not hold out much hope for an autumn race, with DCM being cancelled long ago and the lockdown still in place. However, someone pointed out to me that the Ecotrail race was still on, at least for the time being. Initially I wasn't interested - I had done it last year and the pain of all those hours nursing my cramping legs across those mountains was still too fresh in my mind, and I sure thought I'd had enough of that kind of stupid masochism.
Then it was still on, and a few friends signed up, and then Norbert pretty much talked me into it, and so, eventually, I dug out my credit card and signed up. While there is no guarantee that it will indeed go ahead, I think there is a good chance that it will. Trail running makes it so much easier to enforce social distancing - hell, you'd be hard pressed to violate social distancing at times as you struggle across empty spaces far removed from civilisation for hours on your own. The only problem is, now I need to get fit for yet another 50 mile race, this time with mountains. I managed to drag my sorry arse across the Donadea loops in a sorry state, but there is no way you can fake your away across the mountains that way, so some serious training will have to be done. Let's hope the weather will improve. As I said, there's no way I'd head into the wilderness on my own in bad conditions. Growing up in the mountains does teach you a few things that won't leave you, even decades later.
And thanks for the shoutout this morning "how's the rubbish marathon going!". It's actually still nice to get recognised from time to time :)
The one thing I had genuinely forgotten about mountain runs is that your quads get shredded on the downhills and then you're in for a couple of days of pain. Which is, of course, exactly what happened to me after my first sojourn into the Wicklow mountains, tentative as it was. I repeated the same loop 2 weeks later, and while the DOMS struck again they were nowhere near as bad as the first time round, so I guess things are adapting already. Unfortunately the weather has turned again after a few days of nice sunshine, and there is not a hope in hell I'll go running in the mountains when there is a possibility of thunderstorms. Mind, my road runs are starting to accumulate a lot of elevation as well ever since I discovered a few new routes towards Enniskerry, which should hopefully help, but I know from personal experience that the only thing that properly trains you for a mountain run is a genuine mountain run.
Last week Niamh mentioned that this will be the first year in a very long time when I'm not doing any races, as the day of my cancelled Ironman passed, though I did remind her of the fact that I had done Donadea in February, so it's definitely not going to be a year of not racing at all. However, I did not hold out much hope for an autumn race, with DCM being cancelled long ago and the lockdown still in place. However, someone pointed out to me that the Ecotrail race was still on, at least for the time being. Initially I wasn't interested - I had done it last year and the pain of all those hours nursing my cramping legs across those mountains was still too fresh in my mind, and I sure thought I'd had enough of that kind of stupid masochism.
Then it was still on, and a few friends signed up, and then Norbert pretty much talked me into it, and so, eventually, I dug out my credit card and signed up. While there is no guarantee that it will indeed go ahead, I think there is a good chance that it will. Trail running makes it so much easier to enforce social distancing - hell, you'd be hard pressed to violate social distancing at times as you struggle across empty spaces far removed from civilisation for hours on your own. The only problem is, now I need to get fit for yet another 50 mile race, this time with mountains. I managed to drag my sorry arse across the Donadea loops in a sorry state, but there is no way you can fake your away across the mountains that way, so some serious training will have to be done. Let's hope the weather will improve. As I said, there's no way I'd head into the wilderness on my own in bad conditions. Growing up in the mountains does teach you a few things that won't leave you, even decades later.
And thanks for the shoutout this morning "how's the rubbish marathon going!". It's actually still nice to get recognised from time to time :)
Saturday, May 30, 2020
I Pity The Fool
Last week I finished off the 8 week 5k training program I had been following on Zwift. It was very strange in 2 completely separate ways - firstly that I was doing it on a treadmill and secondly that I was doing a 5k training program at all - me, the ultra runner with the Diesel engine and without a single fast twitch fibre. Anyway, I finished it off with the obligatory 5k time trial, obviously with a fair amount of trepidation, and ended it with a 19:16 treadmill TT, a pretty decent improvement compared to the 19:44 I had done 4 weeks earlier as part of the boards.ie TT.
As it happens, the community on boards.ie had gotten the taste for virtual races and today was the second installment, and this time it was the mile! That's even more fish-out-of-water territory for me, so of course I jumped at the chance and signed up (while trying to ignore the fact that Anto has been organising a series of virtual ultras all along).
I knew what to expect.
I was already chancing my luck bombing along at 5k pace on my home treadmill, so for that one I was definitely heading outwards, and the flattest piece of road anywhere nearby is obviously the Prom, though I avoided the Prom itself because, you know, people and social distancing, so I ran on the bike path parallel to it and don't worry, I jumped off onto the road whenever a cyclist was nearby.
The fact that my first glance at the watch in desperation was as early as 0.18 miles wasn't a good sign, though in my defence I was a bit paranoid about missing the turnaround point.
A 19:16 5k would translate into a 5:33 mile, though taking my speed-deprived legs into account you could probably add a few seconds to that, but even that always sounded way too optimistic - at the GOAL mile half a year ago I wasn't even able to break 6, so in the end I was actually pretty pleased with 5:56, faster than my previous fastest mile at the 2018 GOAL mile, and let's completely ignore the fact that I used to run a lot faster for 5Ks. Getting old sucks, but I think I might have mentioned that before.
Hey, it's good to be alive and we're having the sunniest spring in Irish history, which makes the lockdown so much more bearable.
Stay safe.
As it happens, the community on boards.ie had gotten the taste for virtual races and today was the second installment, and this time it was the mile! That's even more fish-out-of-water territory for me, so of course I jumped at the chance and signed up (while trying to ignore the fact that Anto has been organising a series of virtual ultras all along).
I knew what to expect.
I was already chancing my luck bombing along at 5k pace on my home treadmill, so for that one I was definitely heading outwards, and the flattest piece of road anywhere nearby is obviously the Prom, though I avoided the Prom itself because, you know, people and social distancing, so I ran on the bike path parallel to it and don't worry, I jumped off onto the road whenever a cyclist was nearby.
The fact that my first glance at the watch in desperation was as early as 0.18 miles wasn't a good sign, though in my defence I was a bit paranoid about missing the turnaround point.
A 19:16 5k would translate into a 5:33 mile, though taking my speed-deprived legs into account you could probably add a few seconds to that, but even that always sounded way too optimistic - at the GOAL mile half a year ago I wasn't even able to break 6, so in the end I was actually pretty pleased with 5:56, faster than my previous fastest mile at the 2018 GOAL mile, and let's completely ignore the fact that I used to run a lot faster for 5Ks. Getting old sucks, but I think I might have mentioned that before.
Hey, it's good to be alive and we're having the sunniest spring in Irish history, which makes the lockdown so much more bearable.
Stay safe.
Saturday, May 16, 2020
Still Alive
So I haven't written a single post about running since February, about 3 months ago. What happened? Nothing in particular, really. I just didn't feel like it any more. In fact, even in the weeks before that hiatus I sometimes had to force myself to sit down on a Sunday and write at least a short post about my running week, just to keep the blog going.
And then I ran Donadea, with very modest expectations, and I managed to do significantly worse even than that. It didn't come as a complete surprise, the body had been rebelling against running in the weeks before the race, I had to stop training or I would have run myself into the ground entirely and I ran the entire 50k basically on muscle memory, so the fact the the legs started cramping violently towards the end was always on the cards.
I could say I was licking my wounds afterwards, but that wouldn't be entirely correct, it was more mental than physical. Still, my calves were really sore for a full 5 days, which is the longest I have ever had sore muscles after a race (well, maybe with the exception of Sparta) and then I had a bit of a head cold. I know what you might be thinking but I'm pretty sure it had nothing to do with Covid; it was very mild, mid-February was too early to be in with a realistic chance to catch Covid here in Ireland and nobody around me got sick afterwards, so it was just one of those respiratory issues that do tend to come occasionally following long races.
Mind, I'd love it to have been Covid. A degree of immunity after a nothing illness would be great.
Anyway, I stopped running entirely for about 3 weeks and then I only picked it up very slowly, only a few days a week and only short distances at that. And then, of course, we got locked in, all of us.
I was actually in a very good spot, much better than most. I still had the treadmill that I had bought back in my competitive days, and it was still there, albeit much under-used. And since I had signed up for the Ironman here in June, I had purchased an indoors bike trainer in February, which turned out to be excellent timing for completely unforeseen reasons.
Now, I hate running on a treadmill as much as the next man, and the indoors trainer wasn't any better, but in the intervening years someone invented Zwift, and as it turns out it makes all the difference. It really is a complete game changer. Up to then I had once managed to last an entire hour on the treadmill and that had been pure mental torture. Now, being able to see your avatar on a screen and even run or cycle together with others, that mental boredom is gone and training indoors is actually fun. Not as good as running outside but fun nevertheless.
And then there's another thing. Ever since I started running 15 years ago I was always training for my next race, and of course it was always at least a marathon. And races of shorter distance were always just training races as part of the build-up. I always had the thought at the back of my mind that doing a training block aimed at a shorter distance, say a 5k, might be beneficial but there was always that next goal race on the horizon, so I never did one. Until now that is. Since all my long races have been cancelled, all of a sudden I had time and opportunity to do something completely different. I picked up an 8 week 5k training plan from Zwift and started pounding the treadmill in earnest, with intervals, hill sessions, tempo runs and what not. It's pretty good, much more fun that I would have expected a 5k training plan to be, still very challenging at times, just what you'd want it to be.
I did a 5k TT halfway through, which was definitely not on the plan but it was organised as a virtual race by someone on boards.ie, and managed to go sub-20, which would have been my fastest 5k in about 2 years, though I'm pretty sure 5k pace on a treadmill is easier than on the road, so how that would translate into an actual race I don't know, and I won't know for a long time either.
By the way, I'm definitely not sponsored by Zwift.
Last week they finally started to ease the lockdown restrictions and all of a sudden Enniskerry, Little Sugar Loaf and Bray Head are all in my zone, which makes running outside feasible again. The Prom would be as well, though from what I've heard it's too crowded to feel safe, so I won't go there. But it felt sooooo good to cover some real ground rather than a virtual one. Still, I'll finish that training program, and I'll definitely keep using Zwift for cycling. I can't see racing coming back this entire year, so it's really just to have fun, keep fit and remain healthy.
All the best.
Stay safe!
And then I ran Donadea, with very modest expectations, and I managed to do significantly worse even than that. It didn't come as a complete surprise, the body had been rebelling against running in the weeks before the race, I had to stop training or I would have run myself into the ground entirely and I ran the entire 50k basically on muscle memory, so the fact the the legs started cramping violently towards the end was always on the cards.
I could say I was licking my wounds afterwards, but that wouldn't be entirely correct, it was more mental than physical. Still, my calves were really sore for a full 5 days, which is the longest I have ever had sore muscles after a race (well, maybe with the exception of Sparta) and then I had a bit of a head cold. I know what you might be thinking but I'm pretty sure it had nothing to do with Covid; it was very mild, mid-February was too early to be in with a realistic chance to catch Covid here in Ireland and nobody around me got sick afterwards, so it was just one of those respiratory issues that do tend to come occasionally following long races.
Mind, I'd love it to have been Covid. A degree of immunity after a nothing illness would be great.
Anyway, I stopped running entirely for about 3 weeks and then I only picked it up very slowly, only a few days a week and only short distances at that. And then, of course, we got locked in, all of us.
I was actually in a very good spot, much better than most. I still had the treadmill that I had bought back in my competitive days, and it was still there, albeit much under-used. And since I had signed up for the Ironman here in June, I had purchased an indoors bike trainer in February, which turned out to be excellent timing for completely unforeseen reasons.
Now, I hate running on a treadmill as much as the next man, and the indoors trainer wasn't any better, but in the intervening years someone invented Zwift, and as it turns out it makes all the difference. It really is a complete game changer. Up to then I had once managed to last an entire hour on the treadmill and that had been pure mental torture. Now, being able to see your avatar on a screen and even run or cycle together with others, that mental boredom is gone and training indoors is actually fun. Not as good as running outside but fun nevertheless.
And then there's another thing. Ever since I started running 15 years ago I was always training for my next race, and of course it was always at least a marathon. And races of shorter distance were always just training races as part of the build-up. I always had the thought at the back of my mind that doing a training block aimed at a shorter distance, say a 5k, might be beneficial but there was always that next goal race on the horizon, so I never did one. Until now that is. Since all my long races have been cancelled, all of a sudden I had time and opportunity to do something completely different. I picked up an 8 week 5k training plan from Zwift and started pounding the treadmill in earnest, with intervals, hill sessions, tempo runs and what not. It's pretty good, much more fun that I would have expected a 5k training plan to be, still very challenging at times, just what you'd want it to be.
I did a 5k TT halfway through, which was definitely not on the plan but it was organised as a virtual race by someone on boards.ie, and managed to go sub-20, which would have been my fastest 5k in about 2 years, though I'm pretty sure 5k pace on a treadmill is easier than on the road, so how that would translate into an actual race I don't know, and I won't know for a long time either.
By the way, I'm definitely not sponsored by Zwift.
Last week they finally started to ease the lockdown restrictions and all of a sudden Enniskerry, Little Sugar Loaf and Bray Head are all in my zone, which makes running outside feasible again. The Prom would be as well, though from what I've heard it's too crowded to feel safe, so I won't go there. But it felt sooooo good to cover some real ground rather than a virtual one. Still, I'll finish that training program, and I'll definitely keep using Zwift for cycling. I can't see racing coming back this entire year, so it's really just to have fun, keep fit and remain healthy.
All the best.
Stay safe!
Tuesday, May 05, 2020
My Friend Michael
I do apologise in advance. I have been silent for 10 weeks, which has never happened before, and now I'm coming back with a real downer of a post. I just had to get that off my chest.
In all honesty, I didn't know Michael all that well. It was his wife that I had known for many years, and Michael came along much later. But we did meet on a few occasions and several years ago they stayed with us for a couple of days when some of us did the Valentia triathlon, down in Kerry. We got to talk a good bit and I knew him a little better after that.
The one quality I admire in people almost more than anything else is resilience. Michael had tons of that. He really had the odds stacked against him. He was born blind, caused by a genetic condition which he shared with some of his siblings. That alone would have been enough to stop almost everyone. Not Michael. He didn't let that get in his way. He became a successful athlete, doing triathlons and marathons and more, training when he could, despite the obvious obstacles.
He also met a wonderful, supportive partner, married her and had 2 children. And then, as if being blind wasn't enough, he got cancer. He didn't take that lying down either; he fought it with all he could. When things got worse, he opted for a dangerous operation rather than let it all drift away, which was of course typical of him. He was never the one to give up, no matter how hard it was.
Actually, the operation seemed to work, he got another lease of life, could see his little girls grow up for a bit longer, but then it all came back and this time there was to be no stopping it. The cancer had come back, he was told he had less than a year to live and this time there was nothing anyone could do to stop it.
Michael passed away last night. My thought are with his family, particularly his wife and his girls, the youngest of whom is probably too young to ever remember him in years to come.
Life can be so fucking unfair! Good bye, Michael. You were one of the most inspirational people I have ever met. I will miss you!
In all honesty, I didn't know Michael all that well. It was his wife that I had known for many years, and Michael came along much later. But we did meet on a few occasions and several years ago they stayed with us for a couple of days when some of us did the Valentia triathlon, down in Kerry. We got to talk a good bit and I knew him a little better after that.
The one quality I admire in people almost more than anything else is resilience. Michael had tons of that. He really had the odds stacked against him. He was born blind, caused by a genetic condition which he shared with some of his siblings. That alone would have been enough to stop almost everyone. Not Michael. He didn't let that get in his way. He became a successful athlete, doing triathlons and marathons and more, training when he could, despite the obvious obstacles.
He also met a wonderful, supportive partner, married her and had 2 children. And then, as if being blind wasn't enough, he got cancer. He didn't take that lying down either; he fought it with all he could. When things got worse, he opted for a dangerous operation rather than let it all drift away, which was of course typical of him. He was never the one to give up, no matter how hard it was.
Actually, the operation seemed to work, he got another lease of life, could see his little girls grow up for a bit longer, but then it all came back and this time there was to be no stopping it. The cancer had come back, he was told he had less than a year to live and this time there was nothing anyone could do to stop it.
Michael passed away last night. My thought are with his family, particularly his wife and his girls, the youngest of whom is probably too young to ever remember him in years to come.
Life can be so fucking unfair! Good bye, Michael. You were one of the most inspirational people I have ever met. I will miss you!
Sunday, February 16, 2020
Teamwork
Not for the first time it struck me how many people are involved in your race experience. I know running is a solitary pursuit at the majority of time and racing is an event where you concentrate solely on yourself, but in actual fact there is so much more to it.
So, while perfectly aware that I'm bound to forget some people, the following have had a real, positive effect on last Saturday.
Julian, for giving me a lift, which saved me from having to rent a car for the day, with the expense and hassle that comes with that.
Anto, for putting the show on the road 10 years ago and he has given it a personal touch that may rub some off wrongly but is highly appreciated by most.
All the volunteers who gave out numbers, put up tents, tables, chairs, finishing gantry and then spent hours handing out drinks, giving encouragement and so on. But out of all of them particularly Sharon, with her lovely smile making the pain of each lap melt away instantaneously.
Alex, Alistair and Tim, top 10 runners who all had time to shout out some encouragement while lapping me like I was standing still.
All the other runners who did the same, at a slightly slower pace but still fast enough to lap me at least once and still make a nice comment. Ray, Brian, Charlotte, Susan, Ger, Dave, ... Good to see you, I wish I could have joined you rather than see you pass by.
Gary and Ollie, great pacers, top job.
Anne, while I had hoped not to see her at all out on the course, but thanks a mill for handing me that bottle full of coke when she saw I was struggling. It didn't help, but you know, I very much appreciate the kindness.
And so on. If I didn't mention you, I apologise. I just realised there are way more people involved than even I thought.
Any muscles that are not my calves felt perfectly fine afterwards. Well, maybe the hamstrings were a bit heavier than normal the next day, but otherwise there was just nothing.
My calves, however, were really sore, even 5 days after the race they were still not right. I can't remember ever having such a long time with acutely sore muscles. to be honest, it kind of puts me off running - it's the thing about the weakest link in the chain again; if the weakest link is so much weaker than the rest, that sucks. Maybe some specific strength training might help, though I am a bit skeptical about that one.
I'll see. I'm signed up for some more races already, so I'm sure I'll do them as well. It wouldn't be me to just throw in the towel.
So, while perfectly aware that I'm bound to forget some people, the following have had a real, positive effect on last Saturday.
Julian, for giving me a lift, which saved me from having to rent a car for the day, with the expense and hassle that comes with that.
Anto, for putting the show on the road 10 years ago and he has given it a personal touch that may rub some off wrongly but is highly appreciated by most.
All the volunteers who gave out numbers, put up tents, tables, chairs, finishing gantry and then spent hours handing out drinks, giving encouragement and so on. But out of all of them particularly Sharon, with her lovely smile making the pain of each lap melt away instantaneously.
Alex, Alistair and Tim, top 10 runners who all had time to shout out some encouragement while lapping me like I was standing still.
All the other runners who did the same, at a slightly slower pace but still fast enough to lap me at least once and still make a nice comment. Ray, Brian, Charlotte, Susan, Ger, Dave, ... Good to see you, I wish I could have joined you rather than see you pass by.
Gary and Ollie, great pacers, top job.
Anne, while I had hoped not to see her at all out on the course, but thanks a mill for handing me that bottle full of coke when she saw I was struggling. It didn't help, but you know, I very much appreciate the kindness.
And so on. If I didn't mention you, I apologise. I just realised there are way more people involved than even I thought.
Any muscles that are not my calves felt perfectly fine afterwards. Well, maybe the hamstrings were a bit heavier than normal the next day, but otherwise there was just nothing.
My calves, however, were really sore, even 5 days after the race they were still not right. I can't remember ever having such a long time with acutely sore muscles. to be honest, it kind of puts me off running - it's the thing about the weakest link in the chain again; if the weakest link is so much weaker than the rest, that sucks. Maybe some specific strength training might help, though I am a bit skeptical about that one.
I'll see. I'm signed up for some more races already, so I'm sure I'll do them as well. It wouldn't be me to just throw in the towel.
Sunday, February 09, 2020
This Used To Be So Much Easier
I was a tad nervous going into this year's Donadea, knowing full well that a tough day was ahead of me. I basically stopped training about 5 weeks ago when I realised that it was only getting me tired and hurting and I was getting slower and slower, so I decided there was no point to it and maybe even potentially damaging to my long term health.
However, I'm still as stubborn as ever and since I was already signed up, and places are hard to come by and the transfer window had long closed, there was never any question of not taking up my place rather than waste it.
It was my fifth time at that race. Going into it I had two sequences going: 1) I had finished slower and slower with each attempt and 2) I had always finished under 4 hours. There was not an ounce of doubt that sequence one would be kept going and sequence two was going to not just fall but be blown to smithereens.
I chose what I felt was the conservative option and started with the 4:30 pacers, which in fact brought some comments from fellow runners what I was doing back here, but I know my glory days are gone. As was perfectly predictable, it was very, very, very comfortable at the start, so easy that I almost felt strained - to keep running so slowly, that is. We chatted away, Gary and Ollie doing a great job as pacers, but I found running in a tightly packed group a bit uncomfortable, you just can't stride out properly when you're packed tightly on a fairly narrow path, so when after about 2 or 3 lap I got slightly ahead of the group at the start/finish area, I kept going just a tiny bit faster than the guys. It was never my goal to run away from them and chase a glory time - I merely found it easier to run just ahead of the group, nice chaps as they are. There were still plenty of friendly faces around and I chatted for quite some time to Barry, who was in a similar position to me: once a good runner but a bit burned out now, but still enjoying a day like today. In my case, as I told him, it was basically running a race too far - except that it clearly had been more than just one race.
Anyway, I felt very comfortable at that pace until 30k, which I had always felt was the minimum distance that I had to run comfortably in order to still be guaranteed to finish under the 5 hours cut off even if things were to fall apart completely. Not that I had ever been worried about missing a cut off, not in any race in the past, and not today either. But things did indeed start to fall apart here. At the very first climb, inside the first k of loop 7, both of my calves started to spasm, the first sign of a cramp.
Cramp. The bane of my running life. Cramping calves have destroyed many a good race of mine. I have cramped in about half of my races, and I never managed to figure out what exactly is causing it, though there was always a strong correlation to not being in top shape, which is why those cramps did not come as much of a surprise - today was always a question of when I was going to cramp, not if.
On the plus side, countless of miles on cramping legs have given me plenty of opportunity to learn how to nurse my legs along. The first, and by far the most important thing, was to slow down. There was no point in trying any heroics. I had to slow down or else those cramps were going to stop me in my tracks. So I slowed from 26/27 minutes per lap to 30 minutes, which got me through the next 2 laps and a bit. I had spasms shooting through my legs throughout but never a full cramp, and could keep going reasonably well. The 4:30 group passed by very quickly, and Gary asked if I wanted to hop along but I knew my legs would explode straight away if I tried, and therefore declined. (He also made some joke about me once being a superstar and now ... ah well)
That strategy got me to 41 km, almost the marathon point. And even though I thought I had a handle on things, at that point my legs just started to cramp really violently, and boy did that hurt! I had no choice but to walk off the cramps whenever they struck (basically on every incline, and on plenty of flat bits as well) and very, very carefully re-start running whenever I felt I was going to be able to, with plenty of very painful restarts along the way.
It wasn't the best fun I've ever had, though there was a funny moment towards the end of lap 9 when I passed by the loudspeaker belting out "encouragement", or at least Anto's version of it, and it said "Hey, I said no compression socks", which was funny with me waddling by in my gorgeous new bright pink patterned compression socks, purchased solely for this very race (btw, they were utterly useless as far as compression was concerned, I wore them purely for show. Considering my cramps, maybe I should have worn proper socks instead, it may or may not have made a difference)
The last 2 laps went by at snails pace, 34 and 33 minutes each, and looking at the results I would have finished a whopping 50 places ahead had I kept running at my earlier pace. Energy-wise I was perfectly fine, I wasn't even particularly tired, from that point of view I could have gone further and faster, but it was clearly a case of the chain only being as strong as its weakest link, and the weakest link turned out to be very weak indeed.
In fact, by the time I had finished 8 laps I was already past by personal best (!) and by the time I finished lap 9 I was already significantly past my up-to-now personal worst (!!!). Jesus!
Anyway, I eventually managed to drag my sorry arse over the line in 4:47:17, much slower than even my very modest expectation had been, but at least finish I did, and there's yet another t-shirt in my collection. Not sure how many more there will be, to be honest. This running crack isn't quite what it used to be.
Having said that, if you're not a burned out has-been, do yourself a massive favour and sign up for next year. It is such a super event! The vibe at that place is just brilliant and you will have the time of your life!
However, I'm still as stubborn as ever and since I was already signed up, and places are hard to come by and the transfer window had long closed, there was never any question of not taking up my place rather than waste it.
It was my fifth time at that race. Going into it I had two sequences going: 1) I had finished slower and slower with each attempt and 2) I had always finished under 4 hours. There was not an ounce of doubt that sequence one would be kept going and sequence two was going to not just fall but be blown to smithereens.
I chose what I felt was the conservative option and started with the 4:30 pacers, which in fact brought some comments from fellow runners what I was doing back here, but I know my glory days are gone. As was perfectly predictable, it was very, very, very comfortable at the start, so easy that I almost felt strained - to keep running so slowly, that is. We chatted away, Gary and Ollie doing a great job as pacers, but I found running in a tightly packed group a bit uncomfortable, you just can't stride out properly when you're packed tightly on a fairly narrow path, so when after about 2 or 3 lap I got slightly ahead of the group at the start/finish area, I kept going just a tiny bit faster than the guys. It was never my goal to run away from them and chase a glory time - I merely found it easier to run just ahead of the group, nice chaps as they are. There were still plenty of friendly faces around and I chatted for quite some time to Barry, who was in a similar position to me: once a good runner but a bit burned out now, but still enjoying a day like today. In my case, as I told him, it was basically running a race too far - except that it clearly had been more than just one race.
Anyway, I felt very comfortable at that pace until 30k, which I had always felt was the minimum distance that I had to run comfortably in order to still be guaranteed to finish under the 5 hours cut off even if things were to fall apart completely. Not that I had ever been worried about missing a cut off, not in any race in the past, and not today either. But things did indeed start to fall apart here. At the very first climb, inside the first k of loop 7, both of my calves started to spasm, the first sign of a cramp.
Cramp. The bane of my running life. Cramping calves have destroyed many a good race of mine. I have cramped in about half of my races, and I never managed to figure out what exactly is causing it, though there was always a strong correlation to not being in top shape, which is why those cramps did not come as much of a surprise - today was always a question of when I was going to cramp, not if.
On the plus side, countless of miles on cramping legs have given me plenty of opportunity to learn how to nurse my legs along. The first, and by far the most important thing, was to slow down. There was no point in trying any heroics. I had to slow down or else those cramps were going to stop me in my tracks. So I slowed from 26/27 minutes per lap to 30 minutes, which got me through the next 2 laps and a bit. I had spasms shooting through my legs throughout but never a full cramp, and could keep going reasonably well. The 4:30 group passed by very quickly, and Gary asked if I wanted to hop along but I knew my legs would explode straight away if I tried, and therefore declined. (He also made some joke about me once being a superstar and now ... ah well)
That strategy got me to 41 km, almost the marathon point. And even though I thought I had a handle on things, at that point my legs just started to cramp really violently, and boy did that hurt! I had no choice but to walk off the cramps whenever they struck (basically on every incline, and on plenty of flat bits as well) and very, very carefully re-start running whenever I felt I was going to be able to, with plenty of very painful restarts along the way.
It wasn't the best fun I've ever had, though there was a funny moment towards the end of lap 9 when I passed by the loudspeaker belting out "encouragement", or at least Anto's version of it, and it said "Hey, I said no compression socks", which was funny with me waddling by in my gorgeous new bright pink patterned compression socks, purchased solely for this very race (btw, they were utterly useless as far as compression was concerned, I wore them purely for show. Considering my cramps, maybe I should have worn proper socks instead, it may or may not have made a difference)
The last 2 laps went by at snails pace, 34 and 33 minutes each, and looking at the results I would have finished a whopping 50 places ahead had I kept running at my earlier pace. Energy-wise I was perfectly fine, I wasn't even particularly tired, from that point of view I could have gone further and faster, but it was clearly a case of the chain only being as strong as its weakest link, and the weakest link turned out to be very weak indeed.
In fact, by the time I had finished 8 laps I was already past by personal best (!) and by the time I finished lap 9 I was already significantly past my up-to-now personal worst (!!!). Jesus!
Anyway, I eventually managed to drag my sorry arse over the line in 4:47:17, much slower than even my very modest expectation had been, but at least finish I did, and there's yet another t-shirt in my collection. Not sure how many more there will be, to be honest. This running crack isn't quite what it used to be.
Having said that, if you're not a burned out has-been, do yourself a massive favour and sign up for next year. It is such a super event! The vibe at that place is just brilliant and you will have the time of your life!
 |
| Photos by Anto Lee |
- 8 Feb 2020
- Donadea 50k, 4:47:17, 143rd place, 13th M50
Monday, February 03, 2020
M50
The glory years lasted about 5, 6 years, and then the decline became too obvious to deny, and since then things have gotten worse rather quickly.
I don't mean to whine or complain, getting older is part of it all and overall I am very happy how things have gone for the last 30 years, and anyway, my running had reached highs I had never even dared to dream about, so what's there to complain about?
However, I was a lot less excited about turning 50. I guess I've reached the stage that most people seem to hit at 30, when the new digit at the front of your age suddenly has become alarmingly high. Ah well. Time to face the fact that I might have started the middle third of my life.
And I've got to run 50k on Saturday. Oh f... But the fact that the distance matches my age is just coincidence. It's my 5th time doing that race.
However, I was a lot less excited about turning 50. I guess I've reached the stage that most people seem to hit at 30, when the new digit at the front of your age suddenly has become alarmingly high. Ah well. Time to face the fact that I might have started the middle third of my life.
And I've got to run 50k on Saturday. Oh f... But the fact that the distance matches my age is just coincidence. It's my 5th time doing that race.
Monday, January 27, 2020
Ouchy
Last Saturday I headed down to Shanganagh Park for the weekly parkrun. I'm not entirely sure why, I think it was that I felt good on Tuesday when I did a couple of faster miles and decided I may as well do the same with company, so off I went on Saturday morning.
It was a freezing cold day, there was frost all over the place, including the road, and there was a big patch of solid ice where usually the puddle is in park (and you do cross that patch 3 times in the parkrun, so definitely one to be careful). Obviously I have been around here for long enough to know that these things never start on time but that day they were a whopping 13 minutes late to get things going, which is almost Kerry-levels of timekeeping, or lack of it. If I had known about the delay I would have done a few little runs to keep warm but as it was I, and everyone else, was just standing around in the freezing cold, and when we finally got going I immediately noticed that my calves felt very stiff.
That feeling went away, and I did the parkun at about 85% of effort, enough to feel the muscles working but low enough not to feel wiped out, though I still tied up badly in the last k, and obviously I posted my slowest ever parkrun time but that's ok, there will be worse to come. However, as soon as I started my jog back home my calves were hurting straight away, and things didn't improve.
In fact, on Sunday there were so sore that I binned my morning run, and I changed my plan to go cycling instead when Niamh suggested to do a swim, so that was my workout for the day, imitating a lead balloon, and a particularly uncoordinated one at that. I survived; barely.
Anyway, the caves were still sore for about 3 more days. It felt very much like DOMS, but since it started straight after the parkun there was no delay involved, but I have no real idea what exactly was wrong, except that it did sort itself out eventually, no lasting harm done.
Parkrun is a fantastic institution and I would never complain about the volunteers who keep it going, they are delivering a fantastic service to so many people, but whatever the problem was on Saturday, they came damn close to do me in.
It was a freezing cold day, there was frost all over the place, including the road, and there was a big patch of solid ice where usually the puddle is in park (and you do cross that patch 3 times in the parkrun, so definitely one to be careful). Obviously I have been around here for long enough to know that these things never start on time but that day they were a whopping 13 minutes late to get things going, which is almost Kerry-levels of timekeeping, or lack of it. If I had known about the delay I would have done a few little runs to keep warm but as it was I, and everyone else, was just standing around in the freezing cold, and when we finally got going I immediately noticed that my calves felt very stiff.
That feeling went away, and I did the parkun at about 85% of effort, enough to feel the muscles working but low enough not to feel wiped out, though I still tied up badly in the last k, and obviously I posted my slowest ever parkrun time but that's ok, there will be worse to come. However, as soon as I started my jog back home my calves were hurting straight away, and things didn't improve.
In fact, on Sunday there were so sore that I binned my morning run, and I changed my plan to go cycling instead when Niamh suggested to do a swim, so that was my workout for the day, imitating a lead balloon, and a particularly uncoordinated one at that. I survived; barely.
Anyway, the caves were still sore for about 3 more days. It felt very much like DOMS, but since it started straight after the parkun there was no delay involved, but I have no real idea what exactly was wrong, except that it did sort itself out eventually, no lasting harm done.
Parkrun is a fantastic institution and I would never complain about the volunteers who keep it going, they are delivering a fantastic service to so many people, but whatever the problem was on Saturday, they came damn close to do me in.
Thursday, January 16, 2020
Quiet Time
There's not much to report, apart from the fact that I have indeed managed to stick to my new resolution of running less so far. I'm not cutting down entirely; I ran on Tuesday lunchtime with some work colleagues and then twice on the weekend, though my weekly mileage of about 15 miles is the lowest in a long time, and I have no intention of changing that approach any time soon.
I got a bit of a surprise on Saturday when I set a PB on a Strava segment, entirely by accident - I thought I was running at an easy effort, genuinely, honestly! Obviously it was on a stretch of road where I had never run anything approaching fast pace before but it still caught me completely off guard. Maybe the rest that comes with such a low mileage is really working. I guess that's what tapering is all about.
I still intent to run in Donadea in less than 4 weeks; it's probably not a great idea but it sure won't be the dumbest thing I have ever done, I have gotten away with way worse in the past. I try and think of it as an extreme taper - well, actually I don't, not really. I have no illusions about my chances of posting a decent time, I expect to finish in around 4:30, and just to keep that in context, I have never finished above 4 hours before. There will actually be a 4:30 pace group but I have no idea if I will try and go out with them or not, I will probably decide only on the day.
Actually, I do enjoy the fact that my legs are not hurting every day. Maybe I could get used to that. if that's such a good thing I'm not sure, though. A bit of discomfort is a good thing after all.
Monday, January 06, 2020
Resolution
To say that I'm not a big fan of New Year's resolutions would be quite the understatement but this year I'm going against my own beliefs and came up with a resolution, albeit a few days late:
Run less
Yup, pretty much the opposite of what most people would resolve, which is why I'm pretty happy with it after all.
It didn't come quite out of the blue. For the last 4 years I have been feeling less and less like a runner almost with each passing day - well, obviously there are better days sprinkled in between, but overall the decline has been rather alarming, not just in my performances but in the way running has felt. I just can't run properly any more, and it is getting worse.
I took 3 days off over Christmas because I had a slight head cold, nothing serious, and I did a few miles when I got back on my feet, and I felt absolutely awful. It hasn't gotten much better since. I ran 10 miles at some point, very slowly, and still felt beaten up for a day or two afterwards. I tried a long-ish run on Sunday, still nothing amazing at maybe 15 miles, and at mile 5 I was already struggling and had to cut it short.
It feels like overtraining, though where from I'm not sure because I swear I haven't done much training in the last few weeks and months - I used to do twice that and felt good! Anyway, it had been nagging at me for quite some time anyway, I need a break from running.
It's not as easy as it seems. I use running for mental health benefits at least as much as for physical improvement and I need my exercise, literally. I'll try and do more cycling and see if that does the trick, and the odd run every now and then hopefully won't do any harm.
Ah fuck, I have a 50k in 5 weeks. I even skipped a trip to Seattle for it!
Ah well. Happy New Year!
Run less
Yup, pretty much the opposite of what most people would resolve, which is why I'm pretty happy with it after all.
It didn't come quite out of the blue. For the last 4 years I have been feeling less and less like a runner almost with each passing day - well, obviously there are better days sprinkled in between, but overall the decline has been rather alarming, not just in my performances but in the way running has felt. I just can't run properly any more, and it is getting worse.
I took 3 days off over Christmas because I had a slight head cold, nothing serious, and I did a few miles when I got back on my feet, and I felt absolutely awful. It hasn't gotten much better since. I ran 10 miles at some point, very slowly, and still felt beaten up for a day or two afterwards. I tried a long-ish run on Sunday, still nothing amazing at maybe 15 miles, and at mile 5 I was already struggling and had to cut it short.
It feels like overtraining, though where from I'm not sure because I swear I haven't done much training in the last few weeks and months - I used to do twice that and felt good! Anyway, it had been nagging at me for quite some time anyway, I need a break from running.
It's not as easy as it seems. I use running for mental health benefits at least as much as for physical improvement and I need my exercise, literally. I'll try and do more cycling and see if that does the trick, and the odd run every now and then hopefully won't do any harm.
Ah fuck, I have a 50k in 5 weeks. I even skipped a trip to Seattle for it!
Ah well. Happy New Year!
Monday, December 30, 2019
Seven Seconds
Twas the night before Christmas ... actually, it was Christmas morning, and the creatures in the house had already been stirring and gone through the presents, which their behaviour throughout the year definitely had not really merrited - Santa, you sucker!
But at 9:30 I was standing on the start line of the annual GOAL mile in Shanganagh park. I had learned my lesson from last year, namely that it's a bad idea to start at the 9:40 slot if you want to run (relatively) fast because you run into the tail end of the 9:30 field, so this time I had made sure to leave early enough to still being able to easily jog down to the park on time.
There was a guy who was apparently pacing someone else to a 6-minute mile, which I thought was very handy and I would try and stay with him, but as soon as we started he tore down the road at what was definitely not 6-minute pace. In fact, looking at the GPS track later on I was actually pacing myself pretty well, so he must have done faster than 5:30 pace. I mean, obviously everyone is entitled to run at whatever pace they want, but surely if you announce that you're going to run at 6-minute pace ... ah well.
I lost a few places halfway through the mile as I started to get tired and there was just that old fella - no, not me, the OTHER old fella I mean! - and I tried to keep at his coat tails, and we did push each other along pretty well, and I'm sure he felt the acid burn in the legs just as badly as I did. I knew there was a reason why I had opted for ultra running. I would never have made a great miler, neither my muscle fibre composition nor my mental attitude would have been suitable. Anyway, I tried to give it wellies on the finish straight, as did the other guy, obviously, and try as you might my old legs just would not turn any faster and I finished in 6:05.
Seven seconds. Seven seconds slower than last year!
Now I have a measure how much I have slowed down over the last 12 months. And that was while actually feeling better than at the end of last year, when that 24 hours race still somehow had a grip on my legs muscles.
Seven seconds. Actually, that's not even a bad deterioration, considering that I have lost closer to a minute per mile since 2014, so that's actually a decreasing rate of deterioration if you can look at it like that.
And then I spent the next three days being sick.
It wasn't that GOAL mile, I already had a sore throat that morning but no, I'm absolutely sure it had no impact on my time in Shanganagh park at all, no excuses.
And how do the legs feel after three days of no running? Fresh and bouncy after a good recovery? Do they f*ck!!! I feel like I just spent half a year de-training on the couch, the hamstrings almost felt tingly from being overworked at 9:30 pace. Crikey. This getting old business really is a tough one!
Oh, and Happy New Year! Hope you had a nice break over Christmas.
But at 9:30 I was standing on the start line of the annual GOAL mile in Shanganagh park. I had learned my lesson from last year, namely that it's a bad idea to start at the 9:40 slot if you want to run (relatively) fast because you run into the tail end of the 9:30 field, so this time I had made sure to leave early enough to still being able to easily jog down to the park on time.
There was a guy who was apparently pacing someone else to a 6-minute mile, which I thought was very handy and I would try and stay with him, but as soon as we started he tore down the road at what was definitely not 6-minute pace. In fact, looking at the GPS track later on I was actually pacing myself pretty well, so he must have done faster than 5:30 pace. I mean, obviously everyone is entitled to run at whatever pace they want, but surely if you announce that you're going to run at 6-minute pace ... ah well.
I lost a few places halfway through the mile as I started to get tired and there was just that old fella - no, not me, the OTHER old fella I mean! - and I tried to keep at his coat tails, and we did push each other along pretty well, and I'm sure he felt the acid burn in the legs just as badly as I did. I knew there was a reason why I had opted for ultra running. I would never have made a great miler, neither my muscle fibre composition nor my mental attitude would have been suitable. Anyway, I tried to give it wellies on the finish straight, as did the other guy, obviously, and try as you might my old legs just would not turn any faster and I finished in 6:05.
Seven seconds. Seven seconds slower than last year!
Now I have a measure how much I have slowed down over the last 12 months. And that was while actually feeling better than at the end of last year, when that 24 hours race still somehow had a grip on my legs muscles.
Seven seconds. Actually, that's not even a bad deterioration, considering that I have lost closer to a minute per mile since 2014, so that's actually a decreasing rate of deterioration if you can look at it like that.
And then I spent the next three days being sick.
It wasn't that GOAL mile, I already had a sore throat that morning but no, I'm absolutely sure it had no impact on my time in Shanganagh park at all, no excuses.
And how do the legs feel after three days of no running? Fresh and bouncy after a good recovery? Do they f*ck!!! I feel like I just spent half a year de-training on the couch, the hamstrings almost felt tingly from being overworked at 9:30 pace. Crikey. This getting old business really is a tough one!
Oh, and Happy New Year! Hope you had a nice break over Christmas.
Monday, December 23, 2019
All I want for Christmas
... is a new pair of glutes/hamstrings that don't feel stiff and tired as soon as I get going. And maybe a new pair of calf muscles, you know, that kind that doesn't start cramping at 50% of my goal races. I'm not even asking for fast twitch muscles, I was always comfortable with my diesel engine and could live with the fact that I keep getting caught on the line because I simply don't have the speed to hold off anyone.
By the way, that happened again on Thursday. We were having a GOAL mile event on Thursday at work, with lots of companies in the Leopardstown / Central Park are taking part. To be honest, it could have been better - a bunch of walkers starting right at the front, of course all walking abreast, the majority of the course on a wet grass, the fact that it was two laps which meant you had almost the entire field blocking you way in the second lap, and most of all the fact that it was significantly short (0.92 miles on my GPS) ... I know, I know, it's not meant to be race, certainly not a serious one, but even if your main focus is charity just should not count as an excuse to not give a fuck about everything else, at least in my opinion.
Oh, and there was one guy who was significantly faster than everyone else and won with plenty to spare, and then there was a whole bunch of us finishing very closely together, me of course right at the back of them because, as already mentioned, I was caught by the guy behind me and while I was able to close the gap on the guys right in front of me, there were still just in front of me at the end, and I was in about seventh place and just a couple of seconds faster would have meant second or third but, like said, wasn't a real race anyway.
I was stiff and tired for the next two days. My legs can't even take less than a mile of fast-ish running without suffering afterwards. Mind, the 80 miles I did last week probably were a bit much. I'll take it a bit easier this week. After all, it's Christmas.
By the way, that happened again on Thursday. We were having a GOAL mile event on Thursday at work, with lots of companies in the Leopardstown / Central Park are taking part. To be honest, it could have been better - a bunch of walkers starting right at the front, of course all walking abreast, the majority of the course on a wet grass, the fact that it was two laps which meant you had almost the entire field blocking you way in the second lap, and most of all the fact that it was significantly short (0.92 miles on my GPS) ... I know, I know, it's not meant to be race, certainly not a serious one, but even if your main focus is charity just should not count as an excuse to not give a fuck about everything else, at least in my opinion.
Oh, and there was one guy who was significantly faster than everyone else and won with plenty to spare, and then there was a whole bunch of us finishing very closely together, me of course right at the back of them because, as already mentioned, I was caught by the guy behind me and while I was able to close the gap on the guys right in front of me, there were still just in front of me at the end, and I was in about seventh place and just a couple of seconds faster would have meant second or third but, like said, wasn't a real race anyway.
I was stiff and tired for the next two days. My legs can't even take less than a mile of fast-ish running without suffering afterwards. Mind, the 80 miles I did last week probably were a bit much. I'll take it a bit easier this week. After all, it's Christmas.
Tuesday, December 17, 2019
Frozen, Too
On Saturday I went out for my usual run, as I do virtually every day, but as I tend to ignore the weather forecast the freezing cold temperatures kind of caught my out. I mean, I managed just fine but running though icy cold winds and sleet in t-shirt and shorts was a bit on the cold side, so I resolved to change my wardrobe choice for Sunday's longer run. It all seemed perfectly sensible - tights, long sleeve t-shirt, warmer gloves, and I ignored Niamh's usual unnecessary comment about a man, in tights, in public.
Well, it didn't go particularly well. After five miles I was struggling to keep going, which is just ridiculous. Eventually I managed to figure out that despite being frozen to an ice block yesterday, today I was actually overheating. Luckily my top had a zip at the front, so I opened that, and wouldn't you know it, within a couple of minutes I stared feeling a lot better!
It wasn't a particularly great week, to be honest. I felt really good on Wednesday evening but then suffered through a couple of really bad runs on Thursday and Friday, so I binned the workout on Saturday and just did a very easy jog through town and the Sunday "long" run was only to half-marathon distance.
I am thinking I might be on the brink of overtraining yet again, despite me trying not to do too much, always stepping back a little whenever I feel tired, and running at a very easy effort at least 6 times a week. Getting old sucks, basically - my recovery sure isn't what it used to be, and I still haven't quite figured it out yet (and ensuring sufficient recovery was never my strong point to start with!).
Well, with Christmas just around the corner I think things will improve - no more work stress, and hopefully a few peaceful days amongst the family, what more could you want?
Well, it didn't go particularly well. After five miles I was struggling to keep going, which is just ridiculous. Eventually I managed to figure out that despite being frozen to an ice block yesterday, today I was actually overheating. Luckily my top had a zip at the front, so I opened that, and wouldn't you know it, within a couple of minutes I stared feeling a lot better!
It wasn't a particularly great week, to be honest. I felt really good on Wednesday evening but then suffered through a couple of really bad runs on Thursday and Friday, so I binned the workout on Saturday and just did a very easy jog through town and the Sunday "long" run was only to half-marathon distance.
I am thinking I might be on the brink of overtraining yet again, despite me trying not to do too much, always stepping back a little whenever I feel tired, and running at a very easy effort at least 6 times a week. Getting old sucks, basically - my recovery sure isn't what it used to be, and I still haven't quite figured it out yet (and ensuring sufficient recovery was never my strong point to start with!).
Well, with Christmas just around the corner I think things will improve - no more work stress, and hopefully a few peaceful days amongst the family, what more could you want?
Monday, December 09, 2019
parkrun, once again
I bit the bullet on Saturday morning and headed for Shanganagh Park; instead of doing a loop in my neighborhood for a time trial a parkrun it was. I have avoided these up to now because I didn't want to race every week but I guess I wanted some company for the fast bit, and I tried to get myself into non-race mode so that I wouldn't quite run myself into the ground.
In fact, my preparation was nit exactly ideal, with a family breakfast coming first (family breakfasts are so rare I really didn't want to miss out), and I really felt that food in my stomach when jogging towards the park. In fact, I was afraid it was going to come back up when running at higher effort but seemingly the five minutes break between me arriving at the park an the start of the parkrun was exactly what I needed to get the stomach settled.
Once it started I managed to keep a lid on my effort, and it wasn't quite race effort. In case your wondering why I was insisting so much about not putting in a race effort, I don't want to get overtrained again and I tend to sharpen very quickly when doing fast workouts, so I want to limit this. At the same time I feel a few faster runs are important, especially with me having lost what little speed I ever had in the last few years, which is why I have been doing those time trials in the first place.
Anyway, I managed to run at about 95% of race effort until the last k when the effort started to creep up and the last 4, 5 minutes were definitely at race effort. That would explain why the last mile was faster than the second one, which would normally be highly unusual in a 5k, at least for me.
I had expected to finish somewhere between 21 and 22 minutes, and in the end I was exactly at 21:00 on the spot, so just about remained within expectations. It was my slowest ever run in that particular park but that will undoubtedly be broken again many times in years to come.
On Sunday I was just about to head out when the heavens opened and I just could not get myself out of the door, so I stepped on the treadmill instead. I have an excuse, apart from being old and soft that is, as it was Cian's birthday and I didn't want to be out of the house when it was time for his presents, but reality is I really didn't fancy a run in those miserable conditions and an hour on the treadmill it was, basically binning my long run this week (which you really are not supposed to do, I know).
In fact, my preparation was nit exactly ideal, with a family breakfast coming first (family breakfasts are so rare I really didn't want to miss out), and I really felt that food in my stomach when jogging towards the park. In fact, I was afraid it was going to come back up when running at higher effort but seemingly the five minutes break between me arriving at the park an the start of the parkrun was exactly what I needed to get the stomach settled.
Once it started I managed to keep a lid on my effort, and it wasn't quite race effort. In case your wondering why I was insisting so much about not putting in a race effort, I don't want to get overtrained again and I tend to sharpen very quickly when doing fast workouts, so I want to limit this. At the same time I feel a few faster runs are important, especially with me having lost what little speed I ever had in the last few years, which is why I have been doing those time trials in the first place.
Anyway, I managed to run at about 95% of race effort until the last k when the effort started to creep up and the last 4, 5 minutes were definitely at race effort. That would explain why the last mile was faster than the second one, which would normally be highly unusual in a 5k, at least for me.
I had expected to finish somewhere between 21 and 22 minutes, and in the end I was exactly at 21:00 on the spot, so just about remained within expectations. It was my slowest ever run in that particular park but that will undoubtedly be broken again many times in years to come.
On Sunday I was just about to head out when the heavens opened and I just could not get myself out of the door, so I stepped on the treadmill instead. I have an excuse, apart from being old and soft that is, as it was Cian's birthday and I didn't want to be out of the house when it was time for his presents, but reality is I really didn't fancy a run in those miserable conditions and an hour on the treadmill it was, basically binning my long run this week (which you really are not supposed to do, I know).
Tuesday, December 03, 2019
O Man
Real life has that annoying habit of interfering with my running life, which seems to happen more often than it used to. I guess that's mostly down to me having a different job, and overall it's still a big improvement to what it was like a couple of years ago, but I'd prefer if they didn't send me on day trips to London to meet a customer as on Tuesday, or to spend a day at a conference as they did on Wednesday, but they do.
In years past I would have found a way to run anyway, probably by getting up at 4 am to do a few miles but there days, with my competitive career behind me, I'm much more relaxed about a few missed days and just got on with the rest of my life. It was probably a well time break anyway as I had been rather tired on Monday, a hangover from Sunday's long run, and a bit of extra recovery might have been just what I needed.
Not that I felt particularly fresh when I got back on the road on Thursday, it just felt like always, which isn't a bad thing. And I still ended up with a reasonable amount of weekly miles after doing a 20 miler on Sunday, which had me just about tired enough to quit after 15 but I still had to get home, and 20 it was. I guess that's where the training magic does happen, during the uncomfortable miles.
All in all I'm feeling pretty good. I wish it wasn't so dark, but on the other hand I much prefer the cold to summer's heat - I'm weird like that - and it's not as if you have a choice anyway.
Someone whose competitive days clearly are far from over is Eoin Keith, and I'm just in awe of his ability to get better and better. In case you haven't heard, he has just won the UTMB race in Oman, beating all the young bucks and showing them how it's done. I can't overstate what a big deal this is. The UTMB race series is massive and it's only the very best who can even dream of outright winning one of those races. Wow - just wow! And to think that a few years ago I was able to run with him, and even finish ahead of him when he had a bad day. I don't think that's going to happen again any time soon.
In years past I would have found a way to run anyway, probably by getting up at 4 am to do a few miles but there days, with my competitive career behind me, I'm much more relaxed about a few missed days and just got on with the rest of my life. It was probably a well time break anyway as I had been rather tired on Monday, a hangover from Sunday's long run, and a bit of extra recovery might have been just what I needed.
Not that I felt particularly fresh when I got back on the road on Thursday, it just felt like always, which isn't a bad thing. And I still ended up with a reasonable amount of weekly miles after doing a 20 miler on Sunday, which had me just about tired enough to quit after 15 but I still had to get home, and 20 it was. I guess that's where the training magic does happen, during the uncomfortable miles.
All in all I'm feeling pretty good. I wish it wasn't so dark, but on the other hand I much prefer the cold to summer's heat - I'm weird like that - and it's not as if you have a choice anyway.
Someone whose competitive days clearly are far from over is Eoin Keith, and I'm just in awe of his ability to get better and better. In case you haven't heard, he has just won the UTMB race in Oman, beating all the young bucks and showing them how it's done. I can't overstate what a big deal this is. The UTMB race series is massive and it's only the very best who can even dream of outright winning one of those races. Wow - just wow! And to think that a few years ago I was able to run with him, and even finish ahead of him when he had a bad day. I don't think that's going to happen again any time soon.
Congratulations to the champion of #170km race - Oman By UTMB 2019!— Oman by UTMB® (@OmanbyUTMB) November 29, 2019
🥇 EOIN KEITH 🇮🇪
Hamdan Al Khatri is on his way to finish the race in a strong second position! @alkhtri188 #OMANBYUTMB #Oman pic.twitter.com/UerrjZC83y
Sunday, November 24, 2019
The Grind
I know it's not that much of a mountain, and I've certainly climbed a fair few that were significantly higher, but Killiney Hill does look a bit scary when you turn the corner in Dalkey and suddenly see it rising up right ahead of you, especially so if you've already got well over 10 miles in your legs and they had not felt all that great to start with.
I had not fancied the climb to Kilternan yet again, so I came up with a different route that brought me through the swankier parts of South Dublin instead, not that I ever will be able to afford to live there. The views from top of Killiney sure look rather impressive, and maybe you'd even get invited to Bono's birthday party, but I guess that life is not for me.
So back to Bray I went, and by the time I hit the last climb on the way back home the legs were pretty much fried. Last week's run had gone better.
I hadn't even done a time trial on Saturday. The reason for that being that I had run home from work on Friday evening and 12 hours rest between runs just isn't doing it any more, I can always feel it in the hamstrings, and that sure isn't the best way to head into a workout. So I skipped the time trial and did a few strides and sprints along the way instead, and it was actually good to get the legs spinning at speed. It was a wet and windy day, so even on fresh legs probably not ideal for a time trial anyway.
The amount of rain this week has been unreal, I think the Kerry weather has caught up with me again. One problem is that the paths through the parks I tend to run through are not in great shape and there are always sections that are waterlogged, and I can assure you, that water is f***ing freezing!
It's also damn dark! It's already pitch dark by the time I leave work and now it's dark in the mornings as well. Of course the days will still be getting shorter for another 4 weeks, so there is no end of that in sight yet. I just hope I'll avoid tumbling over some uneven pavement and injuring myself in the process this time - I sure don't want to miss out on Donadea yet again.
It's just the time of the year when you have to grind through it. Remember, spring races are won in winter (not that I'm under any illusions of actually winning anything - you know what I mean).
I had not fancied the climb to Kilternan yet again, so I came up with a different route that brought me through the swankier parts of South Dublin instead, not that I ever will be able to afford to live there. The views from top of Killiney sure look rather impressive, and maybe you'd even get invited to Bono's birthday party, but I guess that life is not for me.
So back to Bray I went, and by the time I hit the last climb on the way back home the legs were pretty much fried. Last week's run had gone better.
I hadn't even done a time trial on Saturday. The reason for that being that I had run home from work on Friday evening and 12 hours rest between runs just isn't doing it any more, I can always feel it in the hamstrings, and that sure isn't the best way to head into a workout. So I skipped the time trial and did a few strides and sprints along the way instead, and it was actually good to get the legs spinning at speed. It was a wet and windy day, so even on fresh legs probably not ideal for a time trial anyway.
The amount of rain this week has been unreal, I think the Kerry weather has caught up with me again. One problem is that the paths through the parks I tend to run through are not in great shape and there are always sections that are waterlogged, and I can assure you, that water is f***ing freezing!
It's also damn dark! It's already pitch dark by the time I leave work and now it's dark in the mornings as well. Of course the days will still be getting shorter for another 4 weeks, so there is no end of that in sight yet. I just hope I'll avoid tumbling over some uneven pavement and injuring myself in the process this time - I sure don't want to miss out on Donadea yet again.
It's just the time of the year when you have to grind through it. Remember, spring races are won in winter (not that I'm under any illusions of actually winning anything - you know what I mean).
Tuesday, November 19, 2019
Trials And Tribulations
The previous week I had started to worry if my training was working at all. This week I got some reassurance that it was. It did remind me of one lesson I had once gotten from Mystery Coach (and I paraphrase):
Workouts show where you are. They are not there to get you into shape.
I always had some troubles with the second part of that statement because if the workouts don't get you into shape, what will?* But the first part makes total sense, definitely, and I can see the wisdom yet again by having done a 5k time trial on a few occasion (ok, three) on the same course and under pretty similar conditions, so there is some data that can be used for comparisons and to measure progress, or the potential lack of it.
I am toying with the idea of doing a parkrun instead of doing a 5k loop on my own, but I'm trying to run them at 90% effort rather than race it, and I know myself too well to be under any illusions that I would resist temptation to beat the guy just ahead of me, even in a non-competitive event like a parkrun (yeah, right). Anyway, 90% effort on my own it is for the time being, and the first time I did that loop I ran it at 7:08 pace, two weeks later I was in crisis mode after 7:15 pace and this week the world is all rosy again after 6:59 pace, and the fact that there is a "6" at the start is very nice indeed, thank you very much. On a sidenote, I guess I will never see a "5" again at for a 5k. I try not to compare it to how fast I would have run that a few years ago, so let's not go into that any further.
Anyway, further proof that things are going well came the following day when I did a rather hilly long run, the longest in quite some time, and despite the hamstrings starting out pre-fatigued from that workout I got around pretty well. My spirit did start to sag a bit at 14/15 miles but somehow I recovered to finish pretty well - I was feeling pleasantly tired afterwards, as Lydiard would have had it. All good.
I'm definitely starting to get into a pretty good rhythm and little real-life details, like not being able to run on Tuesday because I was stuck in a conference all day, didn't do anything to sidetrack me. I think I might be looking forward to that 50k in February after all.
* Miles and recovery. Miles and recovery. Miles and recovery.
Workouts show where you are. They are not there to get you into shape.
I always had some troubles with the second part of that statement because if the workouts don't get you into shape, what will?* But the first part makes total sense, definitely, and I can see the wisdom yet again by having done a 5k time trial on a few occasion (ok, three) on the same course and under pretty similar conditions, so there is some data that can be used for comparisons and to measure progress, or the potential lack of it.
I am toying with the idea of doing a parkrun instead of doing a 5k loop on my own, but I'm trying to run them at 90% effort rather than race it, and I know myself too well to be under any illusions that I would resist temptation to beat the guy just ahead of me, even in a non-competitive event like a parkrun (yeah, right). Anyway, 90% effort on my own it is for the time being, and the first time I did that loop I ran it at 7:08 pace, two weeks later I was in crisis mode after 7:15 pace and this week the world is all rosy again after 6:59 pace, and the fact that there is a "6" at the start is very nice indeed, thank you very much. On a sidenote, I guess I will never see a "5" again at for a 5k. I try not to compare it to how fast I would have run that a few years ago, so let's not go into that any further.
Anyway, further proof that things are going well came the following day when I did a rather hilly long run, the longest in quite some time, and despite the hamstrings starting out pre-fatigued from that workout I got around pretty well. My spirit did start to sag a bit at 14/15 miles but somehow I recovered to finish pretty well - I was feeling pleasantly tired afterwards, as Lydiard would have had it. All good.
I'm definitely starting to get into a pretty good rhythm and little real-life details, like not being able to run on Tuesday because I was stuck in a conference all day, didn't do anything to sidetrack me. I think I might be looking forward to that 50k in February after all.
* Miles and recovery. Miles and recovery. Miles and recovery.
Tuesday, November 12, 2019
Boycott
If you pay attention to running, you will almost certainly have become aware of the video about Mary Cain that came out recently.
I tend do spend time, probably too much, on sites like letsrun.com, so I had known her name for years, and I had been aware that she had been struggling to turn her incredible potential as a young athlete into a top runner, but I had no idea what was really going on.
Needless to say, I have no doubt whatsoever that she is speaking the truth, and the amount of abuse she had been going through is just unbelievable. Nike has seen plenty of negative headlines in the last few years, this time not for the sweat shop as had been the case 20 or so years ago but the still deeply unethical attitude permeating that company, clearly with full support from the very top level.
I have at least one friend who has boycotted Nike shoes for years due to their shocking attitude and behaviour. While I always understood where he was coming from I was never entirely convinced they were much worse than anyone else. As you might have guessed, I have changed my mind. I won't buy their shoes again. I was never tempted to spend €250 on their magic new shoes anyway so it's not as if I will be missing out on something. It's not much on an inconvenience to me, so it really is a no-brainer.
I'm not claiming to make a big statement. It's my own personal decision, no more, no less.
Anyway. Last week was fairly good, just over 70 miles, but my faster run on Saturday was a bit slower than the same one 2 weeks earlier so there is not much progress on that front, which is a bit worrying. I'll keep an eye on that. If I don't make progress, the training is wrong. There's obviously the possibility that I'm running too much, I've heard that plenty of times before, but since I used to run almost twice as much at my peak time I'm not entirely convinced, especially as I'm feeling pretty good these days, definitely a lot better than a year ago. I honestly don't think I'm overtrained (Something, admittedly, I have been wrong about in the past).
I'll keep an eye on it.
I tend do spend time, probably too much, on sites like letsrun.com, so I had known her name for years, and I had been aware that she had been struggling to turn her incredible potential as a young athlete into a top runner, but I had no idea what was really going on.
Needless to say, I have no doubt whatsoever that she is speaking the truth, and the amount of abuse she had been going through is just unbelievable. Nike has seen plenty of negative headlines in the last few years, this time not for the sweat shop as had been the case 20 or so years ago but the still deeply unethical attitude permeating that company, clearly with full support from the very top level.
I have at least one friend who has boycotted Nike shoes for years due to their shocking attitude and behaviour. While I always understood where he was coming from I was never entirely convinced they were much worse than anyone else. As you might have guessed, I have changed my mind. I won't buy their shoes again. I was never tempted to spend €250 on their magic new shoes anyway so it's not as if I will be missing out on something. It's not much on an inconvenience to me, so it really is a no-brainer.
I'm not claiming to make a big statement. It's my own personal decision, no more, no less.
Anyway. Last week was fairly good, just over 70 miles, but my faster run on Saturday was a bit slower than the same one 2 weeks earlier so there is not much progress on that front, which is a bit worrying. I'll keep an eye on that. If I don't make progress, the training is wrong. There's obviously the possibility that I'm running too much, I've heard that plenty of times before, but since I used to run almost twice as much at my peak time I'm not entirely convinced, especially as I'm feeling pretty good these days, definitely a lot better than a year ago. I honestly don't think I'm overtrained (Something, admittedly, I have been wrong about in the past).
I'll keep an eye on it.
Sunday, November 03, 2019
Strides With A Sting
Ok, so last week I had felt really good and started to wonder if I had finally reached the turning point. This week was fairly crap again, so I guess I haven't. Maybe I need to forget about running competitively again but it's hard for the mind to let go.
Mind, the week could have ended a lot worse, but I'll get to that later.
I ran to and from office once a day Tuesday to Friday, and with Cabinteely Park about to be closed in the evenings I went back to my previous commute route through Kilbogget and Clonkeen Park, which is actually very nice but a mile longer, and on Thursday night it had the added challenge of feeling more like dodging all the illegal Halloween fireworks and didn't feel entirely safe, to be honest, but thankfully it all passed with out incident.
The real drama happened on Saturday, or maybe it would be more accurate to say it almost happened. I decided to do three laps of 30/30 (30 seconds fast, 30 seconds recovery) because I figured one of the problems with my running is the fact that I'm doing an awful lot of slow but very little fast running, so I decided to work on my leg turnover and hope it will improve my efficiency, basically trying to do a neuro-muscular workout.
Anyway, all was going perfectly fine until early into the third lap when a wasp headed straight for my mouth, kamikaze style. I somehow managed to catch it with my lips, so when it did sting me it was at the inside of my lips rather than the back of my throat, which would have been a lot worse potentially because it immediately started to swell. I even managed to pull the stinger out of my lip there and then, but the damage had already been done. I was a bit shocked but figured I might as well finish the last of my workout before going home, what difference would it have made otherwise?
The swelling in my lip went down after a couple of hours but the left side of my face / jaw line started to swell instead. It's rather uncomfortable but manageable and it looks fairly awful. Two day earlier and I could have made use of it by dressing up as Quasimodo for Halloween without requiring a face mask, but I'd missed that! I took some antihistamines because I reckoned the swelling could have been an allergic reaction but it didn't seem to make any difference apart from making me drowsy for the rest of the day.
Well, no major harm done though it could have been a lot worse, which doesn't bare thinking about it. The legs felt fairly awful on Sunday, which I attribute to the strides rather than the sting, and I cut my planned long run short and finished the week just under 70 miles, which is still a high enough number anyway.
Mind, the week could have ended a lot worse, but I'll get to that later.
I ran to and from office once a day Tuesday to Friday, and with Cabinteely Park about to be closed in the evenings I went back to my previous commute route through Kilbogget and Clonkeen Park, which is actually very nice but a mile longer, and on Thursday night it had the added challenge of feeling more like dodging all the illegal Halloween fireworks and didn't feel entirely safe, to be honest, but thankfully it all passed with out incident.
The real drama happened on Saturday, or maybe it would be more accurate to say it almost happened. I decided to do three laps of 30/30 (30 seconds fast, 30 seconds recovery) because I figured one of the problems with my running is the fact that I'm doing an awful lot of slow but very little fast running, so I decided to work on my leg turnover and hope it will improve my efficiency, basically trying to do a neuro-muscular workout.
 |
| I'm not biting my lip, that's the original swelling. |
The swelling in my lip went down after a couple of hours but the left side of my face / jaw line started to swell instead. It's rather uncomfortable but manageable and it looks fairly awful. Two day earlier and I could have made use of it by dressing up as Quasimodo for Halloween without requiring a face mask, but I'd missed that! I took some antihistamines because I reckoned the swelling could have been an allergic reaction but it didn't seem to make any difference apart from making me drowsy for the rest of the day.
Well, no major harm done though it could have been a lot worse, which doesn't bare thinking about it. The legs felt fairly awful on Sunday, which I attribute to the strides rather than the sting, and I cut my planned long run short and finished the week just under 70 miles, which is still a high enough number anyway.
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