Saturday, November 7, 2009

IMRA race in wicklow

With the help of the lads I went to the race in wicklow today. It was 16 km and the route was the toughest I've ever done.

Here is the race on the IMRA site.

From the very start it was uphill. I found it very tough. I deliberately brought my iPod loaded up with music. I knew that it was going to be very difficult and I'd have to knuckle down. I ran behind the guys since I knew it would be too much mental pressure for me to match them. I knew I had to go easy and like when I did the 1/2 marathon with jojo and gav it.

Fairly soon we turned right to go up the first mountain, Maulin. I took it handy, quickly going to walk mode. Karl was in front of me for most of the time but I passed him out when others behind me passed both of us out. At the top we turned and then went down. I fairly belted it down but slightly in fear. I wanted to make up the time I spent walking up it. The environment was like going to Mordor muck, stones, roots, uneven surface, steep incline. Eventually I caught up with Neil. I thought, at least I'm with Neil now I can follow his steps without having to constant look at the ground. I start to relax when he hit the deck hard. I thought, yikes, that had to hurt. He bounced back up but I knew I had to make my own route. At the bottom of the incline he let me by, his ankle was not in great shape. Then it was up up and up again. Eventually I got to the top of another mountain only to turn left and then right to go up Djouce. It was back to walking again. I remember Jacques Brel signing in Flemish. I knew I'd messed up on my song choice at that stage. I ended up chatting to a fellow runner for a bit before letting her go on and going solo again.

Eventually I reached the top, at which stage my lower lip was numb with cold and it was just pure cloud cover. After spinning around a rock at the top I turned left to experience a crazy strong side wind. I wondered if I would be blown over by it. I pulled my hat on very tight to my head to stop it flying off. Then it was down again, at a very scary steep incline. More rocks, mud, bushes and the like. It was very hard not to go hurtling down. I had to think, relax - relax. My legs and body were constantly being pounded. It was very unpleasent. Around this stage I was thinking, I've had enough of this. After a while things started to level off a bit.

Then I can across Tom Kelly on his mountain bike, who gave me a drink of water and a gel. Once I popped the gel I began to really feel better. I was in pain and was exhausted but Tom encouraged me to keep trucking. Then there was more steep narrow incline and steep ascent. When was this going to bloody end.

I got to the final decent, must have been about 4 km to go. Even though it was going downhill I really had to dig deep to keep going. I so wanted to just stop. I reflected on how running on these tired legs would build me up for the ultra. I felt awful. In the end I came across the line fast and relieved.

I have just been doing 6km runs home. Clearly that's not going to do it training wise. It's time I started to get training properly.

I can honestly say, if I have to suffer so hard in the big race on the day it's not going to good. I just have to spread the pain over the weeks to come to assure I complete the race and to not feel absolutely awful on the day. It's going to hard enough. Once I get a plan that's realistic I will just do that plan whether I'm with someone training or not. I've ordered my Garmin watch and I can't wait to get it.

Despite having gone through absolute hell today, I do feel the reward of having completed something scary and way beyond my current ability. It proves that I have the mental and physical talent to set my goals and achieve them. I feel really elated by the whole thing!

Thursday, November 5, 2009

Going strong

I've set up a daily text from Google calendar to remind me on my focus to complete the Ultra.

I ran Monday, Wednesday and Thursday this week. Each day was tough to do. My legs are sore. I haven't done any stretching.

I am 13st 12lbs.

Monday, November 2, 2009

Advice from a strong finisher

If I remember correctly, in 2007 I ran 6 days a week. I built up the back-to-back runs from 15/15 to 20/20, and I ran it on the hilliest roads I could find. I think I did those 20/20 3 times, and the highest weekly mileage would have been around 85.

I did the ultra in 5:40 in 2007 and 5:50 in 2008.
Another tip:
My other tip for ultra training, particularly for a hilly course like connemara, would be to add in some cycling into your weekly training. It'll relieve the potential boredom of non-stop running somewhat, and will strenghten up your quad muscles (which will be more than likely the first point of failure in a hilly ultra, from my experience)

Lessons to think about

"The lesson I took from the day was that being able to cover the 39.3 miles was less to do with being mega-fit and more to do with how you paced the run."

Here is an example plan:
My training plan didn’t differ too much from a normal marathon one.
I loosely followed the Hal Higdon Ultra plan. It’s basically all about your weekend long runs and building those up gradually. You need to be used to running on tired legs and the Sunday long run was challenging more mentally than physically I found. But Connemara Ultra really gets going when you hit 26 miles in Leenane so you need that preparation
Below are some details on my Ultra training plan. This worked great for me. Every one will have a different view though.
But before I attempted the back to back long runs I had built my legs up to 20 miler and I had a good base. I always have a step back week at least every 4th week In general there was a gradual build up of weekend long runs. My weekend long runs in the last 11 weeks looked like:


Week 11 Saturday 12 miles
Sunday 16 miles
Week 10 Saturday 14 miles
Sunday 18 miles
Week 9 Saturday 16 miles
Sunday 20 miles
Week 8 Saturday 4 miles Step back week
Sunday Race 10 miles
Week 7 Saturday 20 miles
Sunday 20 miles
Week 6 Saturday 24 miles
Sunday 20 miles
Week 5 Saturday off Step back week (Wedding)
Sunday off
Week 4 Saturday 24 miles
Sunday 21 miles
Week 3 Saturday 12miles
Sunday 16 miles
Week 2 Saturday – Indoor tri
Sunday 11 miles
Week 1 Saturday 0 miles
Sunday Race

Training Plans

Sam did an excellent Marathon. 3:24. If I had kept up the training that I started with him I'd have got pretty much the same I'd expect. But I didn't. I didn't commit to the goal. However, I did do the 1/2 marathon, albeit without much training. Now is the time I have to commit to doing the training for the Ultramarathon. Like Sam I'll have to simply rely on myself. I can go to the phoenix park for runs. I can enlist Sam or Gav or Karl for runs. It all starts now.

I am currently 13st 11lbs. I don't run regularly. I don't feel very fit. I have sore shoulders and back. It's time I got back into things.

First goal is to start believing I can do it. Next goal is getting together plans, understanding the plans and then executing the plans.

Here is an example of an Ironman that then did the Ultra:

Ultramarathon thinking

I'm meeting Karl at the weekend to start putting together a plan for the Ultramarathon.

Here's the site.

It's going to be 60km. Right now I've been doing a few 6km so it's time to push the boat out a bit.

Sam has proven that a good plan means great things. Once you stick to it.

First of all, I belive that I can do it.

November
2nd November 6km

December >> Waterford 1/2 Marathon
January
February
March
>> April 11th

21st February http://www.maratonvalencia.com/ could be good.

I've just read a post about the race and this is what it says:
"For those who think it's mad running 39.3 miles here's how I get my head around it: I jog really slowly for 13 miles, even slower than I think I should. I'm trying to make those miles not register in my legs. Then when I get to the 13 mile mark I forget about them altogether and starting counting up the marathon miles. So in effect I start to count the miles from scratch at that point. So when I get to mile 14 I actually count that as mile 1 and so on from there. That's cos that's how it's predominantly marked from then on. It fools your brain and so kinda fools your legs!

The next 13 miles are fairly flat so I run at my normal pace. Towards the end of this 13 miles as I'm coming towards Leenane I start to meet marathoners from the regular marathon race. This is a great distraction as I say hi and how's it going to anyone I pass.
The next 13 miles is all mostly uphill but the key thing is once you turn at Leenane with 13 miles more to go, you just keep telling yourself at that stage that you are heading for home. Just get up those hills, one foot in front of the other, that's all it is and get home as fast as you can."