Tralee Marathon - Review of the Race

Myself and Diarmuid Normoyle in triumphant mood at Marathon end.
*My son Luke more interested in his lollipop! (and rightly so!)

And so after 16 hard weeks of training, I can finally give the Asics a well deserved break and with it the roads and footpaths that I endlessly tread over that time! Saturday saw the beginning of all that I had been training for and to say that the weather wasn't exactly welcoming was a huge understatement!
Rain and wind greeted all runners at the start line as we left the Wetlands to take on this mammoth task. Full and half marathon runners set off at the same time with the half marathon runners doing a 13.1 loop and the full marathon runners completing the same task twice! I was fortunate enough to have my good friend and running companion Brian (who was competing in the half) to accompany me on the first ten miles which helped enormously as the headphones stayed in the pocket and the company helped me come to terms with  what were tricky conditions on a difficult course. The large crowd at the start helped break what was a strong gale heading out towards Blennerville for the first two miles. A tricky hill in Ballyvelly was negotiated with ease and then onwards we went up Caherslee which was also overcome without difficulty, but it was early days!
The road to Fenit saw the wind come into play again but after these two miles were dealt with and after a 1.5 mile climb at the Kerries was overcome,we had a lovely downhill slope at Ballyvelly to enjoy. It was here that I wished Brian the best as he kicked on for the last three miles and  a very impressive half marathon time! I was still quite comfortable heading back in the canal, behind the Rose Hotel and passing the half way mark at a time of 1:48. with a PB still within range!

Myself and "pacer" Brian in jubilant mood at the finish line!

The second half saw a dramatic change in conditions and circumstances. Without the large running crowd consisting of half and full marathon runners, the strong gale had picked up and was now a massive factor with the next two miles sapping the energy from the legs whilst I tried to maintain marathon pace. The atmosphere suffered also with numbers dwindling now that the half marathon runners had long since departed!
It was on the Ballyvelly climb second time around that I met my brother in law Peter with some well needed gels that gave me a kick to take on Caherslee for a second time.
It was on the Caherslee climb that my coach Joe O'Conner gave me another well needed pep talk which enabled me to psychologically get in the zone for the punishment that was to come.
The long Fenit Road was horrendous as the strong westerly gale again came into play. After two tough miles into the breeze, I had to negotiate a hard 1.5 mile climb again and the sight of my wife Daire and kids Ellie and Luke at this stage was just the emotional and mental boost I needed to get through what was going to be a very tough last 4.5 miles!
After the relief of the Ballyvelly downhill, I also was relieved to find the wind to my back as I head from Blennerville to the finish line. The body was still moving at this point but the mind was beginning to doubt itself. Then came Joe's reappearance and his support as I struggled over the last two miles. His constant encouragement (and giving out!) gave me the strength to struggle on through another strong breeze on the last mile to cross the finish line with my daughter Ellie by my side in a new PB time of 3:39:30!
To say I was happy was an understatement but the body was so drained that I just hit the deck surrounded by family and friends unable to move a muscle! To come through such a tough course under those conditions and post a PB was so satisfactory but would've been unachievable without the support I've had from my family and friends from day one, a fantastic training programme and support from Joe throughout and the support I received on the day (thanks Mark for the water on mile 10!)
I would also like at this point to congratulate all runners on the day on completion of whatever distance on a really tough day for running, but especially all Nisus members who posted PB's on the day - Diarmuid (who finished in 3rd position), Maurice, Dan and Deirdre! 
As my marathon training is now complete, I will now take a break from blogging about it! I still have a twitter account however @ https://twitter.com/marathonlog so feel free to follow.
Thanks to everyone who has read and supported this blog and I hope that it was as helpful (in any way) to you as it was to me!
Thanks!

Race Day Preparation - Some handy tips to make race day less stressful!

So this is it! Race day is almost upon us! The nerves are palpable and you can't wait to get stuck in! The morning of the race can be tough enough to get through so here are a few tips to help calm the nerves and help you to be as prepared as best as you possibly can be!
1. Have the bib number attached to the running gear the night before - Don't go looking for safety pins on ths day adding to the stress!
2. Get up early - give yourself plenty of time to digest your breakfast and mentally prepare for the days challenge!
3. Have gels packed and and ready to go - don't spend morning of the race looking for them.
4. Don't forget to charge your garmin watch - the last thing you want is for the watch to quit on you out on the course.
5. Have an old hat/refuse sack/jacket ready to keep warm at the start of the race but throw off when the countdown begins. It can be cold hanging around before the race gets going!
6. Don't panic if the night's sleep has been poor - you'll have plenty time for rest after the marathon!
7. Embrace the adrenalin/nerves - this is what you've trained for - be confident in your programme and enjoy as best you can!
8. Don't be late to the start line - an obvious one but important - give yourself plenty of time to loosen out/warm up/stretch before the race begins.
9. Take it all in! - Enjoy the camradrie and atmosphere that only a marathon brings.
10. Embrace the support the crowd brings - you'd be surprised how much it can spur you on at all stages of the course.
11. Enjoy it! You've trained hard enough for this - try not to have any regrets after the race is over! To get to the start line uninjured and fit and ready to run 26.2 miles is a hell of an achievment in itself!

To all runners in the Tralee International Marathon, especially my training partners and all members of Nisus Fitness Club - the very best of luck in tomorrows race. Here's hoping for a safe and satisfying run for everyone involved!

My race report will follow on Monday. Good Luck Everyone!

How to cope with pre race nerves

Now that the marathon is just 3 days away the pre-race nerves are starting to kick in and all thoughts go to the big day itself and relaxing is easier said than done.
The first thing I keep reminding myself is that pre-race nerves are completely natural and won't last forever. In a few days these nerves will be a distant memory replaced with only (hopefully) happy thoughts of a race well run. It is also handy, rather than thinking about a Herculean 26.2 miles, to mentally break the run down to segments - think about the start line, the first few challenges, the support of the crowd and of course that victorious last 100 yards when you stride confidently over the finish line!
Start thinking about life after the marathon - the next challenge or that well deserved break from the road!
Take comfort in the fact that there many more feeling exactly the same way as you are now and most importantly trust in the hard work you've put in, rest up and realise that the start line is closer than you think!

The tale of the track - The Tralee International Marathon Route

Now that the Tralee Marathon is only days away, my thoughts drift to the course itself and what challenges I'll face on the day. There are a number of pitfalls throughout that will require patience and concentration to negotiate but overall the course has been less kind in years gone by.
The start of the marathon is, in my opinion, where most problems can and often do occur and the Tralee marathon route serves up a few challenges within the first few miles.
Firstly, the full and half are beginning at the same time which can add to the nerves, crowding and anticipation at the start as it potentially doubles the jostling for position that usually occurs at the start of a marathon. There is also the narrow path on the canal to negotiate after about 1/4 of  mile which is built to cater for at most three abreast but will have to cater for a lot more on the day. The second mile which goes from Blennerville to Cockleshell and returns to Lohercannon involves the worst surface of the route but this only lasts for about a mile so patience is key.
From here on out, with the exception of hills at Ballyvelly (about half a mile) and the long pull of Caherslee, the road to the Spa and a sharp uphill mount at the Kerries the course is good surface wise and also has long stretches of flat as well as the odd nice downhill thrown in for good measure.
A mental speed bump to overcome also however is that this route will have to be done twice, which is never easy psychologically but with a postive attitude, patience at key points and a bit of endurance and strength throughout, the last mile and victory lap to the Tralee Wetlands will make all the hard training worth it!

Rest the legs....and activate the brain!

With the marathon just days away, the time for physical toil is over!
No extra miles are going to make any difference now. The hardwork is done and it's time to give the body a rest and let the brain take over.
Start visualising the day. Challenges you may face. Tough uphills. Nice downhills! The support of the crowd. The finish line!
It's important too to finalise your strategy for the day regarding gels and water. How often are you going to take them? If you are going to have someone on the course to support you/give you gels etc where should they be placed.
To give my legs a rest today, I decided to cycle the course and it both settled me and enhanced my focus for the big event.
These are the night to work on your sleep, hydration, diet and nutrition. Everything else is out of your control.
Don't worry about the intensity dropping - marathon day will make up for that!

The soundtrack of my marathon training programme!

Having run a lot of miles of this marathon training programme on my own (thanks to Brian & Seamus for the other miles!) my ipod has become invaluable and even though it's not recommended come race time it has got me through tough weather, hills and fatigue. At this point besides the fact that I'm completely fed up of every one the 5,000+ songs on it at this stage, I've decided to share a few tunes that have got me through tough (and not so tough) times during this training programme. - I have also left a few embarrassing ones out! (let's just say I've found a new found respect for 80's music and it's ability to give a lift when the going got tough!)
1. Colony - Damien Dempsey:
Damo's raw energy, anger and passion has got me through a lot of tough miles and for that I am forever grateful!
2.I Want to Break Free - Queen:
A handy one when you're bunched at the start of a race! Freddie's big voice has given me a lift and a new sense of freshness when needed!
3.I Feel it Coming - The Weeknd feat Daft Punk:
The easy listening of this tune has calmed me mentally,forgetting the pain and just drifting along without a care in the world!
4.I Can't Explain - The Who:
Upbeat tune that just tends to speed up the legs subconsciously.
5. Eye of the Tiger - Survivor
Come on admit it! We've all had this blaring whilst we power on trying our best to stop ourselves shadow boxing at the same time! Classic!
6. Sweet Disposition - Temper Trap
Nice steady beat that increases/loudens as song continues resulting in uptempo stride and feelings of joy!
7. Sultans of Swing - Dire Straits
Guitar licks that can't be beaten and nice rapid drum beat - just don't skip ahead before legendary solo near the end!
8. Right Here Right Now - Fatboy Slim
If you can't get the legs pumping with this in your ears - you're technically dead!
9. Starlight - Muse
Big venue tune that can give a well needed lift due to Matt Bellamy vocals and loud guitars!
10. All My Life - Foo Fighters
Why not let Dave Grohl wake you from your mid run slumber and give you that well needed kickstart to keep going over the last few tough miles!
11. Scooter - Faster Harder Scooter.....only kidding (Who actually listens to that sh""te?)

Trust your programme on marathon day!

 Throughout this blog I've constantly noticed how preparation, practice and attitude has changed this time around but one thing however has remained constant to all marathon training programmes during the taper period - Mental fatigue and doubt have ever so slowly began to creep in! The solution to this - Trust your programme and all will turn out for the best on the big day!

As intensity and mileage drops it's easy to get that bit paraniod about the level of training you're doing and not feeling like it's enough, but the reality is that the hard work is now done and the body needs time to rest and recuperate before it faces one last bout of punishment on marathon day!
I often feel a bit tired during this programme and every niggle becomes magnified as I want to be 100% fit and ready come the race itself! During the programme, a knock wouldn't mean a great deal unless it seriously affected training times or intensity but come marathon time I always worry that I won't be totally fit at the start line. It usually amounts to nothing as once the starter pistol goes off, these niggles are soon forgotten and I'm focussed on the job at hand!
So my advise (for what's it worth!) for anyone that may be experiencing similar emotions at this stage during their taper is - all the hard prep is now done, trust in your programme and the effort you have put in up to this point, concentrate on diet, nutrition and rest and even though you may not feel like it at times - you will be ready to give it your best shot come marathon day!

5 things to avoid on marathon day!

Now that the marathon is just around the corner, the focus changes to the day itself and getting prepared for the start line. After all the training and preparation, a silly mistake on the day can jeopardise your chances of a comfortable race or good time. Here are 5 pitfalls to avoid on marathon day to prevent this from happening:
5: Don't start too fast - This is a fairly common mistake and can end up being very costly as too quick a start can lead to a very long and tough finish as all that energy used in exploding out of the blocks is needed in those last few tough miles! Be a slave to the garmin and don't stray from your allocated speed to ensure this doesn't happen!
4: Run your own race - I've covered this in a previous post but you'd be surprised how many runners become obsessed with what's going on around them rather than their own race which can have dire consequences when the real hard work starts over the last few miles!
3: Don't change pre-race habits. -  If you have had a bagel for breakfast pre long run, have a bagel on race morning! Any changes to routine now could be detrimental to the big race!
2: Don't worry about the previous night's sleep - Anyone who tells you they slept like a baby the night before a marathon are lying (unless of course they actually are a baby!)! Concentrate on your sleep for the days leading up to the marathon and that one sleppless night won't do you any harm come marathon day!
1: Don't panic - 26.2 miles is a long distance - any mishaps (rough weather, traffic, etc) can be recitified over those remaining miles. I don't think I've ever had a marathon where one thing or another hasn't gone according to plan in the early stages but I've regrouped to rectify later on during the race!

The aftermath - what to do when the marathon is over!

In about 10 days time, I will have passed the marathon finish line (hopefully!) and with it should come an enourmous sense of relief that I have completed my training programme and marathon. But what next?
In the past, there has been a  sense of anti-climax when the marathon comes to an end which is totally natural. After 16 weeks of knowing what every day entails training wise, there is no longer a marathon to train for or routined training sessions to complete.
I used to take this as a chance to kick back, relax, pat myself on the back for way too long and eventually get back to training in a worse state of fitness..but not anymore!
Even though the effects of a marathon on your body can take a reported six weeks to fully recover from and it's not recommended to run for up to two weeks after crossing the marathon finish line, I intend to vary my training on completion of the marathon.
Maybe take to the bike, spend more time in the gym etc. or set another goal such as long cycle or triathlon or improving my times at shorter distances (when I've fully recovered) as I've felt that the sense of routine to my training was a positive thing and helped my focus on my fitness.
Either way, unlike years gone by, I won't be transferring to the couch with the tub of ice-cream vowing not to move until the physical and mental scars of this years marathon heal!

5 Things I'm looking forward to after this marathon is over!

Don't get me wrong! - This training programme has been great (much better than my previous attempts). It has been challenging yet invigorating - never feeling like a chore and I've enjoyed every minute of it. There are however, certain habits and behaviours that marathon training demands that I will gladly leave behind  after the 18th March!
Here are my top five:
5: Running in mindless conditions:It will be great to look out the window on a horrendous day and think to myself in the immortal words of Mr.T "I pity the fool that has to run in that weather!" Marathon training demands that weather conditions have to be battled with to get those miles on the clock and sometimes that may involve battling wind and rain in pursuit of that mileage!After the marathon I will welcome indoor training with open arms!
4: Running gels:A very important part of long mileage training and an absolute must on the big day but these sachets of necessity really are disgusting! Anytime I have to include them in marathon training again just bring me back to dark days of pain over the last few miles of a marathon squeezing the last drop and hoping it's enough to get you home! Suffice it to say, these gels won't be my snack of choice when the race has been run!
3.Having a life!:Marathon training tends to take over your life for the few months leading up to the marathon itself. It's easy to obsess over mileage, form, pace, diet, sleep etc while you are in the middle of a fairly intense training programme. Smelling the roses on a return to normal life will be most welcome on completion of the marathon!
2: Bye bye injury: Training that demands less time on the feet will give the tormented planters that bit of rest required and should result in less injury in general as a training programme (for someone of my age!!) can be tough on the body and the lack of miles and intensity with rest and recuperation and a break from the blasted tennis ball massage!
1.A break from the road:
As much I enjoy running - too much of anything can be bad for you! A break from the roadrunning to concentrate on time in the gym, on the bike and more besides will be welcomed as all that mileage can have both physical and mental effects on the system and a well deserved breather will be just what the doctor ordered!

The frustration of injury and how to cope!

With two weeks to go and all the long training runs behind me, the effects of the last few weeks are beginning to take their toil and the dreaded planter fascitis has again raised its ugly head leaving me with a predicament - do I continue with running or take a break off the feet this close to race day?
I thankfully chose the later and spent the last few days on the exercise bike (which feels a lot more difficult to me than the road, to be honest!) keeping the legs moving and feeling fresh and ready for my return to the road.
Any stupid moves at this stage would be catastrophic as all the hard work is done and it is now just a case of avoiding illness, treating injury and staving off the mental frustration that comes with just wanting to get the race started!

After my spell on the bike, I still feel that my fitness levels have remained, I've given the planter a chance to recover and I've also developed a longing for the road again - which after all the miles I've done over the last few months,I didn't think was possible.
*As a side note anyone who had to run in the horrendous conditions over the weekend - kudos to you!

10 Tips that have made this training programme more enjoyable!

On this marathon training  programme due to a more polished regime (thanks Joe), I have made some considerable changes this time around. Here are what I feel are the top 10:
10. The addition of strength training has had massive results on my pace and durability during those long runs.
9. Active Recovery has helped gain those extra few miles on the legs without totally switching off and therefore staying focused.
8. The 22 mile run has made it easier for me psychologically to cope with those extra few miles I'll face on race day.
7.The improvement in my diet has ensured that training has gone well and that sluggish feeling experienced previously from a bad diet is thankfully a thing of the past.
6.The addition of the heart monitor/belt has lead to a more structured and precise study of those long runs and how I've coped fatigue wise.
5. Varying my runs (especially the nature of my longer runs) has kept me mentally and phsically fresh.
4.The practice run has been great for the body and mind as it's taken a lot of the nerves out of what I'll face on marathon day.
3.Resting when injured/tired has stood to me throughout the programme and as a reult I'm now ready to take on the 26.2 challenge!
2.Running without a water belt has freed me up to run more naturally therefore keeping my natural running pace going.
1.More emphasis on stretching has seen less injuries and a feeling of freshness.

Taking a rest! - the benefits of staying fresh before race day.

It's now at the point of the training programme that after a few tough months, long mileage and high intensity that the body can be feeling the effects. If you experience tiredness on any of these taper days, why not downgrade that run mileage wise or if you have a niggle or two - take a day off! The hard work is largely done and staying fit, healthy and raring to go on race day are the main goals at this stage.
In the past, I've often fretted about how much mileage or how many tempo runs I had done, rather than listening to my body and resting up, easing up on intensity, concentraing on getting proper sleep or even stretching or paying the physio a visit to ensure that the body is ready for the 26.2 mile punishment that's on the way!
Those few extra miles at this stage are of no use and won't be remembered fondly if you suffer from burn out on the day itself!
As Frankie says "RELAX"! (Apologies for the younger readers of this blog...just Google it!)

Mental Freshness - keeping a positive mind during marathon taper

During the taper period of a marathon training programme in the past, it hasn't been the physical aspect that has affected me (the hard physical toil is mainly complete) - it was the mental pressure and affect of sixteen weeks or so high mileage and intensity training now winding down and having to "hold your horses" for the big day!
Usually during this period,one of two things usually occurred (none of which were beneficial to my marathon!). I either took the foot of the gas completely, training and diet wise convincing myself that the hard work was already done and then surprised as to why three weeks of this behaviour resulted in a sluggish, struggle-filled marathon or I kept the intensity high and faced the inevitable burn out on the day resulting in massive frustration come the end of the marathon.
This time out however, I remain focussed on that marathon day itself and have remained mentally positive whilst doing all the other things such as nutrition and training correctly. Most miles are now at marathon pace to get myself so accustomed to this pace that it is nearly in my subconscious come the big day.
Sleep and nutrition have also taken on an even bigger priority also as those extra calories are not being burned off as much due to downgrading of long miles and there is little point in packing on the lbs three weeks out from a marathon,jeopardising the result.
Hopefully, all this will reap dividends when I face that final turn down the home straight on marathon day!

22 mile run - the advantage of that extra long run!

On all previous training programmes 20 was the magic number - the mileage I was obsessed with. How many 20 milers I had done indicated to me how prepared or unprepared I was for the upcoming marathon. There was no particular pattern to any of these 20 mile runs - just relief at getting them done. I realise this time around how bogus that approach was.
Every run should mean something regarding your training and lessons should be learned after each one. On doing a 20 mile run it never occurred to me until maratohn day that I still had a tough long 6.2 miles to go and no amount of 20 milers could prepare me for the fact that this meant another hour on my already tired feet.
This time around however, my mileage is extended to include a 22 mile run meaning more time on my feet and consolation in the knowledge that at the 22 mile mark on marathon day I'm only 4 miles from home and I've spent a substantial amount of time already "on my feet" during this training programme which should enable me to cope for those last few tough miles!

The Importance of Stretching - Pre and Post Run

When I took up running initially, I placed a lot of importance in the pre and post run stretch. These were muscles that weren't used to moving at pace therefore they had to be looked after. As time went on, however, just to do the run was enough for me, spending time stretching never crossed my mind - and this was a mistake. Back, hip and other aches and pains followed and all because I couldn't be bothered with that extra ten minutes just to stretch!
This training programme has taught the importance of these streches as an ache and pain that's not catered for by stretching now can result in a trip to the phsysio (or worse chiropractor) later!
It's quite common to expreince tight calf muscles which can lead to other injuries (in my case the dreaded planter fascitis!) so stretching and strengthening these muscles as demonstrated in the link below is advisable.
http://www.runnersworld.com/injury-prevention/how-to-take-care-of-your-calves
The hamstrings can also cause bother for long distance runners so the exercise below may help you oversome any hamstring problems you may have.
http://www.stretching-exercises-guide.com/hamstring-stretches.html
Before you warm up if may also be wothwhile doing a few exercises like the ones below
http://www.runnersworld.com/the-body-shop/five-exercises-to-do-before-every-run
After the run these quick cool down exercises may also help
http://www.runnersworld.com/the-body-shop/five-exercises-to-do-before-every-run
Throughout your programme, you will undoubtedly feel knocks and strains and it may also be advisable to see your physio for a massage to counter act any long term problems which may occur if you continue to run high mileage and at high intensity.
Remember it's all about getting to that start line in the best possible shape to enable you to give it your best shot on the big day!

Long Run Variety - how each long run can benefit you differently

On each previous programme the long run was a thing of dread, something that just had to be done - at whatever pace I wished! It became a very tough mental as well as physical obstacle as there was no substance or consistency to the long run (the pace of miles varied) and the result was that other than time on my feet I learned little or nothing from those long runs.
This time around however, each long run has benefitted me in various different ways and embedded consistent pace and added mental toughness into my running.
The first twenty was completed at a partucluar pace and returning to a point I raised in an earlier blog it was the pace not the miles that was the focus of my concentration.
The second twenty was about establishing my marathon pace and rather than discovering my capabilites or lack of them on the day of the marathon - this twenty miler was the breeding ground for such an experiment resulting in a clear picture of what I need to do for maximum results on race day.
My last long run (which I'm doing this week) will be a twenty two mile run which will enable me to spend more time on my feet and become accustomed to what the end stages of the marathon will feel like.
I now feel like I have all boxes ticked when it comes to long run training as I have developed a consistent pace and spent adequate time on my feet and I'm ready for marathon day hopefully prepared as best as I can be.

The Taper Tightrope - keeping your focus on those last few weeks

The taper period of a marathon training programme is always one I have had great difficulty with ,as after your last long run it's easy to think that the hard work is over and it's time to relax. It is also easy to feel that bit tired and fed up after all the hard training and use this period to wind down as opposed to getting primed for the big event.
Nutrition and rest are huge aspects of the taper as lowering the mileage gives the body that chance to recover and get over any niggles you may have. Also, when mileage is decreased, amount of calories burned is also decreased so it's even more important to be aware of your diet and nutrition.
I previously adapted a three week taper period before the marathon but on reflection this was too long a period for high mileage to drop and maintain focus before the big day.
Two weeks is ample time to taper and maybe maintain intensity for the shorter runs whilst practising your marathon pace on every longer run you have during this time to keep focus and so that on the day, running at this pace becomes more natural as the legs are well and truly used to it!

You are not alone - Comfort in numbers!

Even though you may have had to face those long miles alone and the training programme can be tough at times - there is always a nice reassurance that on that fateful marathon day you will line up alongside hundreds (or in some cases thousands) of like minded lunatics that have decided for one reason or another to also train for and attempt this 26.2 mile adventure. The notion that these like minded individuals will go through the same mental and physical anguish as the run progresses always seems to help me psychologically as I know that even though I am having to face this moutain myself, I am not alone in my struggle!
So whenever you need that extra push to get you over the line, just think of all those runners around you, and even though they may not say or show it are going through exactly the same pain as you and a few miles down the road is that welcome finish line!

Food Glorious Food - The importance of a good diet during marathon training

This years marathon training programme is the first one that I have been highly conscious of the importance of diet and nutrition for. In the past I used running as an excuse to go mad on the diet as I felt having burned off so many calories that I was entitled to treat myself - and treat myself I did! The problem with this train of thought is that the bad dietary habits can stick and training is obviously affected as the proper fuel isn't going into the body and as a result training tends to suffer. The start of every week under this old regime was a struggle as I had to overcome the unhealthy food that I had consumed after my victorious long run which meant I always started lethargic and it was only until mid week that training improved, just in time for the weekend long run and the whole cycle to begin again!
This time, I've decided to try and curb the victory eating on completion of that tough long run and prepare myself to hit the ground running (no pun intended) the following week completely ready for the tough week ahead and the results are testament to the fact that the proof of the pudding is in fact not in the eating! (pun intended!)

Varying the miles - how making each run different can have a postive effect

When you are running a lot of miles each week as part of your marathon training programme its essential to vary both distances and intensity of each run to ensure mental and physical freshness as the weeks go by.
Varying routes is also a good idea as the thoughts of running the same route again and again can most definitely affect motivation and drive at a critical time in your training.
Introducing fartlek runs can help build cardio and muscle strength and can be a nice change from the long steady miles. An up tempo shorter run can also build confidence and stave off the boredom of doing the same type of run on a daily basis.
Introducing hills is also a great way to toughen up on a mental and physical level also as you are bound to meet a few on the big race day and need to prepare accordingly! There is also a great sense of achievement and focus on conquering that difficult climb midway through a run.
New routes can also add a freshness to your training programme as they pose new challenges.
Overall, as the programme can take place over a four to six  month period with hundreds of miles under the belt, the ability to change patterns thoroughout is crucial to ensure appetite and prevent burnout before the big day arrives!

Shorten the Road - Running with Company

My first introduction to running was through a friend that had just taken it up and he suggested that a couple of us should get together and try running a few miles. At the time, the thoughts of running any distance filled me with instant dread but the thoughts of doing it with friends that may have the same fears about running helped ease me into it. We started out with relatively low mileage and the fact that there would be a group gathered to go running was the exact motivation I needed to get going! On doing those first few miles I was surprised how much I enjoyed it. It was basically hanging out with friends and an hour later your exercise was done! Simple! As we all slowly became hooked on running, talks of marathons began to emerge and this is where having a group or a running buddy becomes very handy. Having to face those long miles is tough enough but,  on your own makes that slog even tougher! Even now when one of us maybe training for a marathon individually, we still reach out for that bit of company for even a few miles on the long runs to help shorten the long road ahead!
(Thanks to Brian, Seamus and Seamus C for their help in shortening the long roads I've faced throughout the last few weeks!)

My heart will go on - the benefits of running with a heart monitor/belt

On opening the wrapping on my first garmin watch (best Christmas present ever!) I also noticed this type of belt marked heart monitor amongst the packaging. At that point in my running life, a watch that measured miles and speed was enough technological sophistication for me, this heart monitor was just too much.
During my training programme this time around and using the benefits of the myzone belt, I am beginning to realise how wrong I was to cast aside the heart monitor previously and how beneficial it has now become to me - especially on long runs.
Upon checking on my heart rate I can now see if I'm running at the correct intensity over these long runs - a high heart rate at the start of the run is unsustainable and will result in burnout and a very tough finish. Looking back over these runs and getting to grips with running at my optimal heart rate for these long runs enables me to get used to pacing and ensuring that the tank isn't emptied early on and the last few miles are as bearable as the first and the long runs and marathon itself prove to be a positive (maybe even enjoyable) experience.

Pace not Miles - the key to a successful long run!

Another way in which my training has improved on this marathon training programme has been the way I've coped with the longer runs. Previously, I became a bit overwhelmed by the thoughts of the long miles I had to face both before and during these long runs and began to tire physically and mentally during these outings.
The problem, I now realise, was that I was too focussed on the mileage as opposed to the pace. I was more concerned with "getting the miles done" rather than the quality of those miles, resulting in inconsistent miles and not getting a feel for my true marathon pace in the lead up to the marathon itself. Consequently, on the big day , my pace would be all over the place,with the first few miles being too fast and the last few a real slow tough slog.
This time out, I've taken these long runs as a practice ground to get my marathon pace correct and have focussed on the watch and my pace during these runs rather than fretting about the miles I have left to complete.
Therefore, I'm not distracted or worried about all these long miles I have to do and I have subconsciously settled into my marathon pace in time for the big race itself.

These shoes are made for running - picking the right shoe!

The first step (and the most important one) after deciding to attempt that special twenty six mile expedition is what type of shoe is best suited to withstand the upcoming punishment it is going to endure on the hard country roads in the lead up and execution of the marathon.
As this is my ninth attempt at this particular example of madness I've tried most methods for picking the correct shoe and finally as I've laced up for my ninth (and not for the first time in this marathon training programme) the penny has finally dropped and it's not rocket science - just pick the pair that you are most comfortable in! After all, you and these shoes are going to become quite close over the next few weeks and months, picking off miles together through wind and rain, good times and bad, therefore they must be suitable and comfortable for a start.
For years, I listened to experts tell me that this type of shoe has more cushioning or that I need insoles or at least a 10mm heel to toe drop (whatever that is!) but this time I've taken the simpler option - I choose the pair that fit and feel the best - resulting in comfort and ease where I don't have to "break in" these particular shoes or compensate for that extra height and lack of balance a big heel may give but just slip them on and worry about the miles ahead and not the pain that I may endure due to inappropriate footwear!

Run your own Race!

Having just completed a 10 mile practice race in preparation for the marathon (thanks Dan for the company en route!), I was quite happy with the outcome, as firstly the race went well for me but also I ran it as I had planned and to my own abilities.
I have often set out at the start of these races and everything I've told myself beforehand goes out the window and I set off at a pace which is too hot and unsustainable as I just get caught up in the race atmosphere. What results down the road is burnout and a struggle to that finish line.
During the race, I used also try to keep pace with total strangers for reasons unbeknownst to myself. Why do this? I don't know what their goals or targets are so why try and match or beat them? This was largely a recipe for disaster as all my hard work in training would be wasted for these rash race day decisions.
Today, however was different, as I concentrated on my own goals regardless of what was going on around me, and it is no surprise that the result was better!

Running on empty - how gels can give you that timely energy boost

Now that it's hitting the business end of the training programme and the mileage has increased (especially the longer runs) the importance of energy gels comes in to play. If you have never tasted these sweet delights before, now is the time to experiment and see which one suits you. Trying a new energy gel on marathon day can be a disaster and have devasting results.
Training for my first marathon, I wasn't aware of the postive effects of these gels and sought energy boosts from alternative sources like jelly sweets and energy drinks - this was not a wise decision for me to make as I often experienced what runners call "jelly belly" and a sugar overload which accompained with a sickly feeling in the stomach often made those last few miles pretty unbearable.
Hindsight however, is a wonderul thing and I have since graduated to taking on energy gels and just drinking water to hydrate which gives me that well needed boost without that upset stomach!
What gel you choose is entirely up to you but personally I tend to go for a diluted gel that may not contain as much caffeine as others, therefore being that bit gentler on the stomach yet still giving you the boost you need.
To this day, I'm not sure if these gels are a placebo or not but about a mile after taking one, I tend to get a well needed boost both physically and mentally and can kick on again on my merry way!
When to take these gels is another question that will be answered by the practice run, as well as when taking water on board is needed also.
I tend to take one every 6/7 miles on race day to give myself every chance - there's little point taking one on board when heavy fatigue has already set in.
Most importantly, these long practice runs are the correct time to discover the joys of these gels and there undoubtable benefits, not on the day when it just may be too late!

The Benefits of Active Recovery in your Marathon Training Programme

Active Recovery was never a term in my vocabulary until this marathon training programme. Previous programmes saw me train hard for 4-5 days and rest totally on the other 2-3 but as I have now discovered on this programme, those rest days were a big mistake and spending those days decreasing intensity and letting the body actively recover has been way more beneficial and also a handy way to get those few extra miles on the legs!
Firstly, under my old regime, training at high intensity every day was pointless as on my "days off" I was fit for nothing only rest, therefore intensity dropped and every week saw me having to raise intensity levels again once the week started. This resulted in both physical and mental strain and by the time marathon day came around I just couldn't wait to get it "out of the way" as opposed to being primed and ready to go.
This programme sees me train 6-7 days with 2-3 of those days being 3-4 miles at marathon pace just to let the body recover after a strenuous high tempo or long run. I have also incorporated a few easy miles on the bike just to keep the legs moving after the high intensity work of the day before.
This enables me to get a few extra miles in but not feel under pressure to do so as it is a short easy run. It also ensures that my intensity doesn't drop and I don't have to raise my game at the start of every week which can be mentally and physically exhausting.
Even though I am now training more calendar days, the varying intensity enables the body to recover and ensures that I am ready for the next weeks training and the long road ahead.

Dress Rehersal - the importance of a practice run

In my experience at putting myself through the pain (and ecstasy) of a marathon training programme and marathon itself, I have often found that doing a 10k, 10 miler or half marathon in the run up, hugely beneficial. So much so, that I often feel I learn more about how my prep is going on a "mini-race" day than on a long run. The practice run gives you the chance to experience the buzz of the race without the pressure that marathon day inevitably brings! You can practice that pre-marathon routine involving what to eat before the race, having gels and water ready, gear laid out etc and see over the course of this practice race day what works and doesn't work for you.
It's also a good chance to overcome nerves and get used to race surroundings with other runners around you rather than those quiet miles you have faced on country roads without any of the bother. Familiarity with these surroundings will help ease real race day nerves when the big day finally arrives.
The best time to attempt these lower mile races is on an easy week with lower mileage when you may miss (or not!) the intensity of that high mileage run.
A strong race at a shorter distance can have postive effects both physically and mentally but it is the practice ritual of race day that  you will feel the real benefits of as you draw closer to that hard earned place in the starting lineup on marathon day.

That first 20 mile high!

Having just completed my first twenty miler in my current marathon training programme, I still get that fantastic sense of achievement and accomplishment that always comes form the first 20 mile run on a training programme, whether it's your first marathon or your ninth!
The aftermath of the first twenty mile run is when I first believe that I can actually climb this mountain and get all the way to that 26.2 mile finish line. The psychological benefits to such a long run are huge and that trepidation of that long distance seems to evaporate just a small bit knowing that you have already completed 20 of that 26.2 trek required.
If that long run goes well it is an added bonus as confidence naturally grows but even if it was a tough slog reassure yourself that a 20 mile run is no mean feat and maybe one that was out of reach a few months ago and take any lessons from that long run and use them wisely when attempting that distance again! Onwards and upwards!

Todays Scheduled Training: 45mins Strength and Conditioning and 3.5 miles at marathon pace

In sickness and in health - should I run through the pain?

Anyone that has trained for a marathon will have inevitably endured sickness at some stage of the training programme and reached that dilemna - Should I rest and get healthy or follow the training programme as laid out for me? But what is the right thing to do?
I have found in my experience it really depends on the kind of illness that has gripped you. A simple head cold might not stop that easy run or light training day whereas an all out stomach bug puts paid to all type of training.
As a general rule at times, my own thinking is, sickness above the shoulders (head cold, sinuses etc) may still allow light training (I still wouldn't attempt the tempo or long run with any sickness) and below the shoulders (chest infection, stomach bug etc) I would just rest and recuperate.
It can be very hard to discipline yourself to take that rest (especially if training is going well) but the long term repercussions may be a lot worse and a few days of bed rest (or at least a break from training) is easy to get over and is a lot better than having that illness drag on resulting in more time in sick bay and maybe having to forego that marathon you have been training so hard for altogether - it's the bigger picture that counts!

Crouching Tiger Hidden Pain!

With the introduction of core strengthening and weights into my training for the first time ever in a marathon training programme, I have noticed a distinct change in my running style.
With a weak core previous long runs tended to be very tough during the last few miles as all the pressure seemed to fall on my back and hips resulting in a almost hunchback running style as I desperately tried to crawl my way to that finish line! The aftermath of such hardship wasn't pretty either with back and hip pain haunting me for days after those long runs!
I now find that my running style is more solid and upright, enabling me to keep a clear eye on the road ahead and spreading the pressure evenly through the legs, core and arms.
In fact when the pressure of a long run rears its head during those last few miles it's the arms that tend to take over and push me to the finale with a lot less grief and more importantly, less pain in the followings days!

Todays Scheduled Training: Rest Day!

Respect the Distance!

This is one bit of advice that I haven't taken in the past and it's come back to haunt me.It's very easy when training is going well (or in some instances, not so well) to take the foot of the gas and not realise the enormity of what you are training for. 26.2 miles is a long distance and deserves respect, as do those long runs in the lead up to the marathon.
Preparation is key for those long runs and ultimately the longest run, the marathon. I have often, in the past failed to prepare for that long run and that's cost me! Easing off on the training or indeed increasing intensity of training in the lead up to these long practice runs can have detrimental effects on the day of the run as those last few miles seem a massive struggle.
Lack of water and gels on route, can also be seen as a sign of dissrepect of what you are training for and can come back to bite you if not prepared properly!
Pre-nutrition and rest are also key components, that if not taken seriously can make that long run a really tough slog.
The message is simply this - don't fear the distance as your training programme will help you cope for the tough miles ahead, but definitely give the distance the respect that it deserves!

Todays Scheduled Training:  20 mile Long Run 

And I will run 500 miles...but not a mile more!

Those trusted, comfy, been through so much together, warriors that you call running shoes have served you so well that you just don't want to wave goodbye. But when is the right time to wave that lovely, comfortable, never out of your sights running shoes, adieu? I never thought I'd write the following line but here it goes...as a good barometer or point of reference just think of the Proclaimers! 500 miles is more than enough to spend hitting the long roads on the one pair of shoes, no matter how comfy or still immaculate they may seem. The reality is, you should be thinking of breaking in a new pair even before that so to hit the ground running when the old pair have been given the last rites!
The dangers of not listening to the Proclaimers (and there are many!) is that back pain, hip pain, planter problems and much more can effect your training if you don't heed the warning signs and change shoes on time. Whatever the cost of new shoes - it's damn cheaper than mutiple visits to the physio (© Joe O'Connor)!
Calculating when you have 500 miles done on your running shoes was a difficult chore in the past with someone needing the mathematical skills of John Nash to figure out when was the right time to jump ship and make the change to a new pair.
Thanks to garmin express, that hardship no longer exists with a feature on their app enabling you to add gear (which in this case can be running shoes). Every run you take that's uploaded then adds to your tally of miles using these running shoes so if you set a target of 500 miles, when you hit that target, alarm bells ring reminding you it's time to change to a new pair. It couldn't be simpler!
So don't just wait for the crippling back pain to indicate that it's time for a fresh pair of runners - let garmin point the way and avoid unnecessary injury on the path to that holy grail - the finish line!

Todays Scheduled Training: 45mins Strength and Conditioning and 3.5 miles at marathon pace

Appetite for Destruction - the importance of diet for the marathon runner

When I originally took up running, I used it as an excuse to eat whatever I wanted as the calories I was burning, were, in my mind, allowing me that extra leeway for the added few treats! At first, it didn't seem to matter too much, as the weight dropped, with any exercise being better than none. But then I began to stagnate - my weight plateaud (having not dropped enough pounds) and my times didn't really see an increase even though the miles and training had continued at pace.
Where I really struggled was around marathon taper time where training intensity lessened but appetite most definitely did not.
The problem with running (and any exercise for that matter) is, as you burn off all those additional calories and exert energy, you are obviously going to see an increase in appetitte.The real results, from a health and time/pace point of view come from how you deal with this increased appettite and what you refuel with.
"You can't out train a bad diet" maybe one of the oldest (and most annoying!) catchphrases but is indeed true.
I look back at photos of myself in years gone by at the finish line of marathons carrying at least two stone above the required amount and that was with running 50 miles a week. Another part of that argument suggests that this behaviour can't be good for your body - putting it under that intense physical pressure if you're going to put the incorrect fuel in the engine and somehow even though you've ran 26.2 miles and completed 6 months of intense training - still look overweight and unhealthy.
It took me a long time to sort it out (I'm not the brightest bulb in the box!) but I eventually realised that it's not about dieting or refusing yourself a treat or indeed going hungry - it's more a matter of nutrition and putting the right foods into your sytem pre and post run.
The results are well worth it, as becoming healthier and lighter means that training is also more enjoyable and less daunting. You ask any runner to do a race carrying that two extra stone around with them and see how they would enjoy it?
Put simply, a conscious decision to improve nutrition and diet will inevitably assist your training resulting in a healthier and faster you!

Todays Scheduled Training: 10 miles tempo

Give it a Rest! The importance of the easy week!

In the midst of a marathon training programme it's almost harder to pull back and give the body time to recover than it is to keep ploughing on regardless.
After a few weeksof marathon training and getting to grips with all that entails, something strange happens - you begin to get cope with the training and even get fitter!! The legs get stronger and the phrase "if the marathon was tomorrow I'd be flying!" enters your head. Whereas all that is great and it shows that the programme is working and progress is being made, the reality is that the marathon isn't tomorrow and it may be time to bring down training intensity to be prepared for the long journey ahead.
Mentally, it can be hard to switch off and you feel lethargic on the easy week but it's much better feeling that lethargy on the easy week than in the middle of a twenty mile practice run or worse again, on the day of the marathon!
It's easy to forget, but it's that fateful day of 26.2 miles that is your ultimate goal and what you are thriving for - no one will remember that fast 18 miler you did six weeks out!

Todays Scheduled Training: 45mins Strength and Conditioning and 3.5 miles at marathon pace 

Heads Up - The importance of mental strength and long distance running!

"I’m about five inches from being an outstanding golfer. That’s the distance my left ear is from my right." ~ Ben Crenshaw

The quote above, although about golf, is equally relevant when it comes to long distance running. How many times have we put on the running shoes and reluctantly headed out the door for that dreaded amble, preferring to be anywhere except on that godforsaken road?

That is what faced me today on a 10 mile steady pace run. From the minute I took the first step to my last, I just couldn't get into any rhythm and my mind was in the opposite corner of the ring throughout. It could be lack of sleep, bad diet, overtraining or somedays just feeling flat that can lead to this mental misery. The only answer - keep battling through it and the results on the other side are far more rewarding than a run you complete any other day!

These type of mental discomfort will inevitably touch base at some point on marathon day so it's best to battle through it and dream of the warm comfort of that finish line!

 Todays Scheduled Training: 4x1 Mile repeat - tempo

Blowin in the wind - the difficulties of running during a storm!

Yesterday, as part of my ongoing marathon training programme, I was scheduled to run 4 mile repeats with a short breather in between, at a faster pace to build strength and enable a strong cardio workout. The problem was, a yellow storm warning was in effect and I was thrown to its mercy whilst at the same time trying to hit my targets. The question is, should we be in fact even running in these adverse conditions and if so, attempting to achieve targets that may be within reach on a calm day but out of sight during storm season?
Firstly, in my own opinion, unless there are cars overturning and electricity poles collapsing in the midst of a tsunami, I would tie the laces and get out there. You never know the conditions you will face on the day and its always beneficial to get accustomed to whatever the elements may throw at you. It may not be pleasant, but it's necessary from a mental toughness viewpoint mainly.
Give me rain, searing heat, snow and ice but it's the gale force wind that always gets me. The energy consumed in tackling the conditions (not to mind, the miles) can be exhausting and for this reason, even though I wouldn't cry off and blame the weather, I also wouldn't burn too many calories trying to hit unrealistic targets in unfavourable conditions.
What develops can be physically and mentally draining and frustrating, as you could conceivably have burned twice as much energy without receiving the required results.
In a nutshell, don't be scared of the bad weather and tuck up under the duvet, vowing to do double the next day to make up for the day off - get out there and battle the elements , just not at lightning speed!

Todays Scheduled Training: 45mins Strength and Conditioning and 3.5 miles at marathon pace

The Need for Speed

Introducing speed/tempo or steady runs into your programme is a pivotal part of any training regime and one that has benefited me massively in the past.
The thought of getting out of your comfort zone and increasing the pace is always a hard one to get over mentally but the results,are there for all to see, as cardio fitness improves dramatically and speed over shorter distance runs also increases, and who doesn't like to go faster anyway,?
It also strengthens the leg muscles, as well as developing that mental toughness that is such a crucial component of long distance running.
So, as tough as it can be, (and it can be tough!) psyche yourself up for that shorter tempo run - think of the benefits its brings to your overall running capacity. Sign up for a Park Run or 10k if you need that extra push to up the tempo.
The results will pay dividends and in the long run (pun intended!) make that experience of running a marathon just that bit more bearable!

Todays Training: 4x1 Mile repeats at pace with 3 mile cool down

Give me Strength.......and conditioning!

For someone doing his ninth marathon, its now incredible to me that the thoughts of weight training was never important to me in previous training programmes (no matter how often it was advised).
Miles and miles were all that interested me and spending time in a gym "pumping iron" would only be taking away from time I could be on the road! How wrong I was! This time around, I have decided to embrace the "weights scene" by spending two days a week toning up muscles that had never seem the inside of a gym before! Core strengthening is quite rightly, deemed an important part of this routine but it is the leg strengthening that is posting the best results in training.
Miles on the road wore the legs down to mere stumps but this weight programme is building them up again and the results in time and endurance are making it all worthwhile. My pacing has increased and fatigue seems to be thing of the past and that along with a new found mental toughness for this excruciating distance have made this training programme the most rewarding yet!
So my advice to anyone vying with the idea of integrating strength and conditioning into their programme is , as Nike would say, just do it! The few miles less on the road and extra hours in the gym will only benefit you and result in a much more fulfilling training experience! (just grin and bear that sharp gut wrenching pain across the core after the first day,and you'll be fine!)

Todays Scheduled Training: 45mins Strength and Conditioning and 3.5 miles at marathon pace

Week 7: Long Run 18 Miles (Hello Planter my old friend!)

After a tough few days of increased pace runs, weights and cross training, week 7 of my marathon training programme ends with an 18 mile run with the promise of an easy week to come and a bit of tranquility for the body and soul!
With my good friend Seamus, we set out in the darkness at 7:15am with only  the street lights and a certain smugness that accompanies a run at that hour whilst the world sleeps, to guide us.
I have been experiencing a bit of lower back pain and tightness in hamstrings and calf muscles such has been the raising of intensity in this marathon training programmme so,as always, I am a bit apprehensive of the road ahead.
The first few miles always seem to be a but sluggish as it takes time to settle into the designated pace, safe in the knowledge that our timeworn garmins are telling us the truth regarding our speed.
After a few miles, however, we seem to settle into a comfortable,talking (mainly rambling) pace and our first 10 miles add nothing in the way of discomfort (and as Van Morrison would say "and the craic was good!)
First water stop and gel at ten miles saw a new experience for us both - the grab "the water at speed and don't stop to take it on" move which we carried out with the grace of two giraffes attempting to roller skate..on ice!
Drinks and gels on board, on we strode to our next 6 miles which involved an about turn at three but this again managed comfortably with our guide pace keeping us focussed and determined. As I bid my compatriot adieu at the 16 mile mark and attempting (even less gallantly) to take on more refreshment, I strode off for the last 2 miles overwhelmed by the thoughts of the upcoming rest and a big old bag of MEP's (Heart Rate Monitor Points that prove to the world that you were actually working out and not just pretending to be!)
The one residing factor about this new training programme is that mental strength and focus seems to be much more evident this time around. With this new found drive, I ran my last two miles about 45 secs quicker than the previous sixteen with the finish line beckoning.
That is when my old friend plantar fascitis (otherwise known as "that planter thing" or "planter fuchsias" or whatever you're having yourself) raised its ugly head. For those who haven't experienced planter fascitis before, lucky you. For those who have, I feel your pain! The hobbling and sharp pain that now accompanies every step takes the gloss somewhat off the previous two and half hours of perspiration. I have also learned another valuable lesson this time around however, and that is not to panic. In this case, I have a feeling that the pain may be related to a tightening of my calf muscle as it has been in the past and spend the next few hours stretching it out and rolling a tennis ball (if I can wrestle it away from the dog!) on my heel and finally the pain eases and relief comes in waves (and a great big bag of minstrels!)
Overjoyed with another long run under the belt done (at a pace eleven seconds faster than required) its onwards and upwards for this contented runner!

The Madness of the Marathon Runner

Welcome to my marathon training blog. Less than half way into a 16 week training programme from what will hopefully be my ninth marathon, I have decided to blog about my experiences (both good and bad) on the journey to completing what is never an easy (no matter how many times you've done it before) task the 26.2 mile trek to despair (and finally elation)....the marathon.
Under the guidance of Joe O'Connor in a personal training capacity, this time out things have most definietely stepped up a notch, as runs are logged and exmained, weights are done (and is taken!), cross training encouraged and a freshness and eagerness to get to the start line is the primary goal as I attempt to better my previous efforts in preparation and who knows maybe even time.(no pressure!!)
Thtoughout my next 9 weeks of training I will hopefully give an idea about what it is to take on this gruelling task, recording the highs and lows and sharing the lessons I learn (and don't learn) on the way to the holy grail of that sacred finish line! Any thoughts, comments or questions will be most welcome! Enjoy!