Adidas Half Marathon, Phoenix park

I arrived to Dublin under less than ideal circumstances. I had my first ever visit to a physio on Monday. Tuesday was a hard session of 400's and a 40 min spin session. Wednesday was an easy run but I did absolutely nothing on Thursday or Friday because of soreness in my right leg.



Is that enough pre-race excuses - no, wait. I have more - I ran a couple of miles warm up with Sean, although the pace was slow I kept feeling that I needed to accelerate to keep with Sean and I could feel my right knee, not sore but knew I had a knee, if you know what I mean.



I had set my Garmin for 7 seconds per mile faster than McMillans calculations. I find it gives me something of a psychological comfort zone and the mental calculations during the run can pass some time.



The first mile was faster than target but that seems to be normal for me. The next few miles were comfortable and just a few seconds faster than target time. In the 3rd mile I could feel the soreness moving along the outside of my right thigh.
In the 5th mile I managed to swallow a gel and some drink.



The 7th mile included the first hill, I checked my watch at the Magazine and noted 30 seconds in the bank. I lost 20 of those on the climb, this was better than I expected. I continued to slowly drop seconds after the hill, up to the sharp turn at the football pitches, along the narrow path and back on to the tarmac.



The soreness in my right leg had moved along to my hip and groin and at this point I felt that I was slightly dragging my leg.



Heading towards the 10 mile marker I was down to 2 seconds ahead of schedule. I knew it was only a matter of yards before I went into minus figures. That happened at the water station where I noticeably slowed to try get some water into me.



Heading into the Glen is was at minus 20. Because of the cushion of 7 seconds per mile I had given myself I knew that barring a total collapse I should hit the McMillan target. I glanced at my watch a few hundred yards later and nearly freaked when it read minus 46 seconds. How the fuck had I lost so much time so quickly. I kept checking the watch and noticed the time was dropping rapidly, I guess the overhanging tree had caused the problem, thank Jaysus for that.

I put my head down and tried to keep to a good rhythm climbing the hill out of the glen. I was at minus 30 seconds when I came out of the glen.



I was delighted to see the 12 mile marker. I was somewhere between minus 20 - 25 seconds here.

Right that's it Chris, stretch out your little hairy legs and get moving, only 1.1 miles to go.

I was steadily chipping away at the time and with about 400m to go I switched over to the clock setting on my watch so I could check my actual time. I had actually passed some people in the last mile, something of a new thing for me.

I feel that I crossed the line in better shape than the 10 miler. I remember gasping for air after the finish of the 10 but although I think I finished the half marathon much faster I felt so much more relaxed. The only downside was that as soon as I started to walk I found myself limping quite heavily.
I noted afterwards that I had managed to make up the lost time.....by 1 second !!

I'm sure if I look after myself properly over the next 4 weeks I will be ready for the Dublin City Marathon.


I have to mention the efforts of my friend Sean, who cracked out a personal best to keep him on target for DCM with the sort of time that I will never even get close to.... Well done Sean

A wasted week

I fully expected to be tired after the Achill Roar adventure race but I didn't expect something close to exhaustion.

On Monday evening I went to the gym to sit in the jacuzzi but it was out order for a while so I went in to do a few minutes training to try to get some of the soreness from my legs.
I ended up doing 40 mins hill programme on the treadmill and 30 mins med/easy on the spin bike, probably a little too much after the weekends efforts. At least I had the jacuzzi to look forward to. When I finished my session the damn thing was still not ready !!!! OK then a shower and home. On the way out the door to head home one of the girls calls me "hey Chris the jacuzzi is working now" AHHH FFS.

I was too wrecked on Tuesday morning to do any training and Tuesday evening was birthday pints with the lads so no training on Wednesday.
I attempted 4 x 1600's on Thursday but gave up after less than 10 mins. I had absolutely no energy, the auld pins just wouldn't move, again on Friday morning I felt like I couldn't lift my head off the pillow, absolutely no chance of running today.
All in all a totally crap unproductive week so far but a least I had Saturdays 20mile LSR to look forward to.
I was feeling more energetic on Saturday morning. The run was not as comfortable as it should have been but I remembered a terrible 20 miler in training for Dublin 08 and I probably wasn't 100% after such a poor weeks training so I reckoned I could cope with one bad one.

After about 12 miles I noticed a soreness in my groin that got progressively worse. I struggled on to Clonegal just 5 miles to home, here I stopped for a drink an a gel. I seriously considered calling someone to collect me - how many friends can you ask to put a smelly, sweaty runner into their car -but anyway I decided to push on. I was worried about aggravating my groin strain but also worried about the psychological issue of not finishing 1 of only 2 20 milers in my programme. I hobbled/jogged/walked the longest 5 miles of my life eventually making it home.

Sunday was 40 miles on the bike in beautiful sunshine and with good company. No major soreness just a slight discomfort in the groin. An enjoyable spin.

Monday morning I started a gentle jog on the treadmill but could still feel the tightness in my groin. Thoughts of missing the half marathon on Saturday or worse still the Dublin City Marathon in a few weeks time haunted me, prompting me to pay my first ever visit to a physiotherapist. Turns out that an previous knee problem was having a knock on effect on my leg. The physio says I'll be pleasantly surprised.
I'll know tomorrow morning :-)

Roar.ie

All people who partake in sports know about the ups and downs, about the good days and the bad days and you try to minimise the bad days. You try to plan to be at your best for any given event, you look after the nutrition, the rest, the training plans and all the other variables but sometimes it all just goes to shite.

I was so looking forward to roar, after enjoying Gale Force so much I wanted to have a go at another adventure race and roar looked good to fit the bill.

We had driven the 5+ hours to Achill on Friday evening and I pitched a tent while Kevin and Franzi hit a B&B. I had a relaxed and relaxing breakfast and with plenty of time to get my gear ready on Saturday morning, the only thing that caused me a delay was the several attempts to pin my race number to my jersey. I know it's probably a bit anal but I wanted the number straight and between my backpack straps, hey, what can I say, I'm a Virgo..

Pre race was all very civilised and well organised, the bikes were dropped to well marked racks and we then had a pre race brief that filled us in on the the pain we would shortly encounter.

I had the pleasure of running the first leg to the kayak transition with Kevin, we had agreed to do the kayak section together. I reckon that we hit the water in mid position and although I had trouble keeping up with Kevin's extremely high cadence at the start and had the occasional clash of paddles due to my mistiming, we picked up a lot of places. We literally ran into one of the few single kayaks with only a few hundred yards to go, we totally fucked each other up, yer man in the single got totally annoyed and was moaning but I reckoned he should have gotten out of the way as a single is easier to steer than a double. I guess I didn't help matters when I put in a stern rudder on the wrong side and drove the moaning fucker 90 degrees sideways (I swear I didn't mean to do that). We had made up loads of places and if the course was longer I reckon we would have been 1st out of the water.

We hopped out and dragged the kayak back to land.....

This is where is all started to go downhill... well almost.. it took another mile or two before I knew for sure....
Running along the beach my legs felt like they weighed a tonne, I could feel every step. This was not going to be a day for gracefully gliding along (not that I could ever be classed as graceful) I briefly toyed with the idea of cutting back to the main road and walking back to the car but the thoughts of DNF after my name on the results sheet would haunt me for a long time.

I walked long sections of the uphill - as did most others - I lost plenty of places and I was wondering to myself if I should push harder or just keep steady away. I noticed that many of those that passed me were only a short distance ahead and not pulling away into distance so steady away it was.
I did say that I hoped to see a lot of those that passed me on the bike section and so I did.

A short downhill was followed by a flatish section to a flag and then uphill again towards the masts. After the flag I was able to see back along the route and I was delighted to notice there were still plenty of competitors behind me.
The downhill was not as difficult as Gael Force but I still managed to lose more places here. I really need to work on this mountain running thing !!! The sun was beating down and I was out of drink for the descent. All I could think about were the 2 drink bottles on my bike. I want my bike.... I WANT MY BIKE.
The final miles of the run were torture, the bog was bad enough but the stones were murder, it seemed worse than running in soft sand. I managed to get into something of a rhythm on the beach but it was too little too late.

At last the bike transition.
I gulped down half a bottle of drink as soon as I got to my bike ....Ahhhh.....beautiful
I'm so glad that because of the fine weather we didn't need to carry waterproofs so I was able to fit all my mandatory kit into my jersey pockets and dump the backpack.
I took the first mile to get more food and drink into me all the while closing in on the guy ahead.
He really looked the part a full Caisse D'Epargne kit and a good road bike. I moved in behind him as waited for another guy in a yellow jersey to catch up. When he did I said to the guys "want to work together ?" They agreed so off I went. We were on a long uphill drag and I took a good turn at the front, after numerous elbow flicks and a few looks back yellow jersey moved to the front, a quick glance behind confirmed that Caisse D'Epargne had disappeared. I tucked in behind yellow jersey for a bit but he started to slow down on the uphill, I pulled ahead of him again and when I looked back shortly after he was gone.
I picked off a few more on the main road, I then turned right to head along the coast drive.
I was feeling sick at times - I guess the mix of food, drinks and gels didn't agree with me - but I had decided that I was not going to give up the places that I had made up so if I had to puke I was going puke on the move. It turned out that I was ok.

I reckon that everybody who turns up for a race has a good look at all the other competitors.
The potential to be intimidated is immense. This is why I believe that it is sooo important to look the part....
At the start Kev, Franzi and myself all agreed that a rather tall guy in a tri-suit really looked like a fit athlete and maybe a contender, it was with the utmost pleasure that I passed this guy on the bike section. As enjoyable as it was for me it must have been soul destroying for him to have a little, fat old bloke piss past him while asking " how's it goin' ..you ok ?"

I knew that there was 1 steep climb - a guy earlier on the uphill run said it was only 300m - I drew alongside a guy on the way up - I didn't want to pass him - and we had a chat on the way up and it made the climb easier to do it with someone else. We had to log in with our timers at the top and when he sprinted to check in first I knew his form. I let him go ahead on the downhill as I was as usual on the brakes but I caught him straight away on the next uphill, fuck him , I wasn't going to nurse him up the next hill.

Although I was having a bad day I had not been passed on the bike section, I had made up loads of places and was quite pleased with myself until a guy with a full Saxobank kit went past me on the steepest uphill after the time checkpoint.

When Saxobank passed me he looked fast and strong and I was impressed and thought that I would never see him again but he ended up only a few hundred yards ahead of me. At one point I sort of woke up and realised he was only a few yards ahead of me an I should really try to close the gap to make things easier for me but I couldn't be arsed so I just kept steady away.

When we got back onto the main road I was following Saxobank we eventually caught up on another two guys, I thought he would go straight past them but he slowed up... WTF.. I stayed behind - not on his wheel - but waiting for him to go, then one of the other guys sprinted ahead.. Ahh fuck it .. thats it , I'm going.. I drove on for the last 4 or 5 miles. When I passed a cyclist I expected them to grab my wheel but none did. I ended strongly and ran the last section to the finish line.
I ran to the spot to rack my bike, the bloke just before me racked his bike at an angle across my area, because we were at a end section I couldn't fit my bike, it took me awhile to get his bike out of the way. I ran to the finish line and discovered later that I missed a place by 3 seconds.

Because there was such a small field with loads of elite athletes I was really worried that I would not finish or would finish last. I have since discovered that I finished in the top half.. that is much better than I expected.. Again I can't wait for next year....

This week is ROAR.IE

It's been a funny couple of weeks since the Gael Force race. I also discovered that I've been spelling it incorrectly in all my previous posts. (Gale...ooops !!!)

I've been trying to stick to my marathon training schedule but I'm finding the speed work difficult.
Also last week I abandoned a 10 mile tempo run after 1.5 miles, the 1.5 miles home were very slow.
I've reduced my carb intake and I think that maybe why I had no energy.

I had to split my LSR this weekend. I was due 18 miles but what I did was 10.3 miles with a backpack (change of clothes and cross trainers) then took 1.5 hours clearing up after the Tree Climbing Competition and did the 10.3 miles home. I hope the extra few miles makes up for the half way break.
I was getting a burning sensation in my right heel from the 6th or 7th mile on the out run. I rearranged my sock but it didn't really help. I changed into my cross trainers for the home run and experienced no further problems. I must check my runners...

I haven't cycled since Gael Force but I hope to get out for a few hours today (Wednesday) It's too late to do much before Saturdays race.
I can only hope that I haven't lost too much bike fitness.
Ahh fuck it, I'll be grand....

Roar.ie - Here we go again

I guess that I couldn't wait until Gale Force next year so I've signed up for this - Roar.ie

I also haven't posted the past two weeks training.

To be honest I couldn't be arsed at the moment. I may do it later

Gale Force West Adventure Race

Gale Force Race

And so it begins. Standing on a beach with a bunch of other nutters, waiting for the off.
We are the second wave to go. There is a bit of banter but most people are bit tense at this point.
Away we go along the beach and up through the dunes to the tarmac road. Even at this early stage the group has strung out over quite a distance. The road takes a sharp left and continues uphill for a while. Cheering, clapping and shouts of encouragement from the next group at this point is a great buzz.
I knew that we would have to gain height but I was a little shocked to find that I was running back down to sea level.

Over a wire fence and onto the first off road hill/mountain.
Bog, running water, loose stones all combined to make this section hurt more than I would have liked at this early stage. I still managed to get some photos and another competitor offer to take my photo, fair play to him.

Here's the photo he took

A tight right calf was worrying but it seemed to go quickly as I wondered whether I was going to do the downhill on my head or on my arse. I was so glad that I have invested in cross-trainers as the surface was a greasy mix of mud, grass, rocks and water, the guys in road shoes were really having problems.

It was then onto a rough track, again the surface was shite but at least it was level (ish).
Running alongside Killary Fjord was spectacular. I managed to get some video here but it was mostly some blokes muddy legs and arse.
The track improved after a while and when a girl passed me I dropped in behind her and found that she was running at the perfect pace for me. We ended up chatting and this helped pass the last 3 or so miles of the run (thanks Debs). We also picked off plenty of other competitors on the way.

The kayak section was next, the arrival area had a timed out section in case people had to wait for kayaks. I made use of this to get some food and drink into me.
The kayaks were 2 man sit on tops. I partnered up with Debs for the crossing. She is a more experienced kayaker than me so she took the rear seat. Off we set across Killary Fjord.
I really had no idea what to expect from the kayak section. I had no idea how hard it would be, how long would it take or would I capsize and end up swimming.
It was much easier than I would have hoped we got into a nice rhythm straight away and sped across the water. The only disruption was from wake off a jet ski and that didn’t last long. Again we picked up a few places here.

Out of the water, drop the buoyancy aid and the paddle, on with the backpack and away again. Clamber up from the waters edge and onto still more bog. My shoes were full of water from getting off the kayak and stepping into the water but there was nothing to do but keep going and wonder if Gortex shoes were such a good idea after all. The run took me through bog, someones back garden and out their driveway (that was a little weird) onto the road to the Delphi centre.

I felt that I was comfortable with my running pace and I was reasonably fresh arriving at the bike transition at Delphi.

I took my time at the bike transition, getting in some food and drink. I stuck a few gels and jellies in my pockets and started to head off, just outside the transition area I decided to stop and empty the water out of my shoes, I had a spare pair of socks in my bag, thinking of what was ahead I thought that it may be a good idea to change. As it turned out when I took my shoe off, although it was heavy and sodden, no water poured from it. I just put it back on and mounted the bike.

A pro looking chap on a decent road bike passed me just outside the Delphi Centre gate as I was taking some video. We had a bit of craic as he passed. I quickly caught up with him as I thought we may be able to work together but that went by the wayside when we hit the start of the hills and he disappeared backwards.

I had driven this section of road to Drummin twice this week, the first time without realising it was part of the Gale Force route, the second time I paid more attention.
I expected the long climb but what I didn't expect was the amount of competitors walking up the hill. I plodded steadily upwards passing plenty on the way. I taking a wild guess that this cycling stage was the strongest part of the course for me.
I was dreading the downhill. It was narrow, grass up the middle, wet, covered in gravel and had a horrible drop off one side. I had visions of loosing control and crashing on it. What actually happened was that I got down without any problem, I was only passed by a few riders and I collected most of those almost immediately after the hill. I have to admit that I was delighted to have this hill behind me.
The following few miles were quite pleasant and I took several video clips and made a some phone calls, probably not the best thing to do during a "race" but I was clipping along at a good rate and feeling strong. The route hit the main road for a short while then turned left and was mostly uphill to the Croagh Patrick transition area. Again there were plenty of competitors struggling on the hills and a number of them were walking.

I racked the bike, dropped the helmet and went through the checkpoint, picked up a drink from stand and set off up Croagh Patrick "The Reek"

I was totally surprised to see Kevin just ahead of me, normally I see Kev at the start of a race then he disappears into the distance and that's the last I see of him until after the finish line.
I must have made up some good time on the bike.
Kev is half man half mountain goat and I managed to get some video of him descending on the loose rocks near the summit to prove it.
The options on the ascent were to head to the right away from the summit and take the less steep route to the pilgrims track or take the steeper, boggy route to the left. I opted for the more direct route as did most other competitors.
The first section is soft, boggy and covered with heather. It is steep but soft underfoot. The fun really starts when you get on the pilgrims track. This is made up of a mixture of various sized rocks from pebbles to large stones and some dusty and extremely slippery bare sections.
I stumbled, slipped and tripped my way up, managing to stop occasionally to take video of the magnificent scenery

I eventually made it to the summit and here a strange transaction occurred. I turned into a tourist. I wandered around taking video clips and photos, I admired the view and I got some random person (non competitor) to take my photo.

This one here ---->

Islands in Clew bay in the backround

Eventually I got moving again. The descent on the pilgrims path was nuts, I don't know how some people managed to run down this without killing themselves. I slipped onto my arse on numerous occasions and was grateful not to fall head first at any point. It was easier once I got back on the heather section but I still didn't dare run until nearly back to the transition area.

I took my time getting back on the bike, it was nice to travel downhill. It was a short spin to the left turn that was the start of the track over the hill towards Westport. On way up to Croagh Patrick I had seen some of the first wave arrive at this point and immediately jump off their bikes and run the track. I figured they knew what they were doing so I did the same. While running along the track I was checking the surface. A case of "ahh fuck it I can cycle this" overcame me. Various stages of on, off and half on the bike followed. On some of the muddy sections I totally lost traction on the back wheel and pushed along one legged scooter like.

I was running one section keeping pace with a guy frantically peddling his mountain bike, he only went ahead of me when I stopped to remount my bike. As for remounting, it was a nightmare. I had swopped to toe clips for the event but the rough sole on my cross-trainers refused to slide into the clips which meant I had to try to lean down and use my hand to hold the clip. This is not really a problem on roads but I was travelling just above stalling speed all the while trying not to fall on my snot on the rocks and mud.

The downhill was too much for me - I nearly shit myself - back to running. I stepped aside to let 1 or 2 mountain bike pass, then I moved aside for another bike, a brief conversation ensued. It was something like this:

Cyclist: Thanks

Me: Jaysus, you're brave doing this on a road bike.

Cyclist: I hate running - ahh fuck, shit Ohh jaysus.

His last sentence was roared in panic as he slid sideways and weaved across the track. He did really well to stay upright, brave man.

Eventually it was out onto something that passes as a road in the west. I was nervous on the downhill bends as the road was obviously greasy and wet in parts with what looked like moss growing on it. I was slowly passed by a mountain bike here but I didn't care.

Out onto the Louisburgh to Westport road. What a brilliant moment, my wife and son were there to cheer me on. "Go on Dad, Go on Dad" A total buzz, I even managed a high five with my son as he ran along at full gallop. Good road and only a few miles to the finish - Way Hay - I went into road bike mode. As soon as I got wound up to a proper speed I lashed past that bloody mountain biker who had overtaken me a few minutes earlier - pass me would ya, take that - hard left and full pelt to Westport House.

I was alone along the last couple of miles. Small groups and individuals were dotted along the road cheering and clapping. It was great encouragement. I though I was Lance Armstrong - well without the drugs - unless yesterdays Guinness is a banned substance. Through the gates of Westport House, along the coned off path, I passed a few competitors here - not because I was flying but they were going slow - a steward flagging cyclists to slow down before a left turn, at this point I was expecting to take the left and pass over the timing mat. I was surprised to find a steward directing me to a bike transition area - Ahh shit another change to go.

Nothing different at this transition, I sort of plodded to a vacant spot on the bike rack and hooked up the bike. I started to run towards the finish line and then the vanity kicked in - bearing in mind that I don't have a head that suits a helmet - I returned to the bike and left my helmet and glasses there, must be photos at the finish line.... Sure enough after the short run on grass I was running towards the large inflated tent like structure that marked the finish line when the vanity thing kicked in again - raised arms or not, which would look better? A bit sad don't you thing. Anyway went with the arms up !!!! Crossed the line at 5.24.20 ish........

This was by far the most enjoyable event that I've been in this year. As it was my first adventure race I didn't know how to pace the stages. On reflection I could have made up time on most of the stages. I was worried about running out of steam but finished with plenty in the tank. I defiantly could have made better time if I hadn't stopped/slowed down to take videos and photos.

I'll know better for next year !!!!!!!!!!

Pre Gale Force Race

I went for a run on Tuesday. My intention was to do a steady 5 mile run but I ended up doing just over 9 mile really, really slowly. I don't know why the legs wouldn't work, maybe it was the few pints of Guinness the night before - well, I am on holidays - or the tiredness from the Adidas 10 miler on Saturday or maybe the start was a little more hilly than I had realised but the old pins didn't want to move.

I was running along bohereens along by Croagh Patrick. The scenery and views were stunning. At one point I was chasing a sheep along the road - Oh Jaysus, that sounds weird - I could see the road heading up along the mountain towards a coll and got it into my head to keep going until I hit the summit. I stoped there to walk around for a while a did a little dry reaching (that's not good) before setting off for home.


Picture taken on run ---->




The last few miles home were torture.
I'm glad I got out and did the miles even if they weren't too much fun....



The plan for Wednesday was to head off for a easy 25/30 mile spin on the bike.

I awoke to the sound of rain beating on the window and howls of wind.

Once again I wondered how bleedin' mad I was.

With the exception of one 25 mile spin while on holidays in Dingle I haven't cycled more than 10 mile in one go since the Wicklow 200 in early June.

I headed out through Louisburgh and on to Delphi.

After a while the rain doesn't bother me too much but the wind, the wind is a bastard. From Louisburgh to Delphi the head wind was murder. My intention for the spin was to have an easy ride without using too much energy or hurting the legs, what happened on the way out was that I had to peddle even on the downhills.

Although the picture above doesn't do justice to the surroundings I was very aware of the beautiful area that I was cycling through.

I turned around a Delphi and headed back along the same route. The wind had dropped and the 30mph flat sections were all me !!!!!

Made it back in record time and again glad that I had made the effort to get out today....

Went to the beach PM to try some surfing but the red flags were out and we decided to leave it until another time..