Critical review – so I can learn from it and do better next time.
New PB – 3 Hours 28 min and 41 seconds – by 23 minutes.
The plan last July was to go sub 3h:30m and I achieved that!
Walked to the start with Kevin and his friends – good buzz about the place.
After dropping the bags at the bag drop we split into 2 groups and headed to our starting areas.
The queues at the toilets were Huge, and after lining up for 15 minutes I left the queue (mainly in my head) to get into position with the 3h:20m pacers – I never got as far as them with the crowd, but I could see them as we started.
From the very start I felt I was racing to catch the 3h:20m pacers, at every water stop I had difficulty picking up my pace to maintain pace with them.
I crossed the 10k point in 47m:14s with an average pace of 7:36 min mile and by the half way point (in 1h:40m with an average pace of 7:41 min/mile) I couldn’t even see them any more.
As you can see by the next official split at 20 miles which I crossed after 2h:33m:41 with an average pace of 7:47 min/mile I was slowing down.
For some reason my left hip(or glute) was at me from about the 10k point and it stayed with me for the entire race, also at around 17 miles the back of my right knee started (Hamstring?) and in the last 2 or 3 miles my left ankle (Achilles tendon?) started playing up and after I finished and was walking very slowly to the baggage area my left groin was in serious pain (the type of pain where you say things like – why am I doing stupid things like running a marathon… or well this is the last one of these I’m doing, what is the point in going through so much pain…)
|
Split
|
Time
|
Distance
|
Avg Pace
|
|---|---|---|---|
| Summary | 3:28:41.0 | 26.22 | 7:58 |
| 1 | 7:49.0 | 1.00 | 7:49 |
| 2 | 7:36.4 | 1.00 | 7:36 |
| 3 | 7:25.7 | 1.00 | 7:26 |
| 4 | 7:16.4 | 1.00 | 7:16 |
| 5 | 7:35.3 | 1.00 | 7:35 |
| 6 | 7:38.9 | 1.00 | 7:39 |
| 7 | 7:34.8 | 1.00 | 7:35 |
| 8 | 7:25.6 | 1.00 | 7:26 |
| 9 | 7:32.5 | 1.00 | 7:32 |
| 10 | 7:27.2 | 1.00 | 7:27 |
| 11 | 7:31.7 | 1.00 | 7:32 |
| 12 | 7:54.7 | 1.00 | 7:55 |
| 13 | 7:43.1 | 1.00 | 7:43 |
| 14 | 7:30.1 | 1.00 | 7:30 |
| 15 | 7:37.2 | 1.00 | 7:37 |
| 16 | 7:48.5 | 1.00 | 7:48 |
| 17 | 7:39.0 | 1.00 | 7:39 |
| 18 | 7:44.6 | 1.00 | 7:45 |
| 19 | 7:53.7 | 1.00 | 7:54 |
| 20 | 8:00.0 | 1.00 | 8:00 |
| 21 | 8:08.1 | 1.00 | 8:08 |
| 22 | 8:12.8 | 1.00 | 8:13 |
| 23 | 8:32.1 | 1.00 | 8:32 |
| 24 | 9:19.5 | 1.00 | 9:19 |
| 25 | 9:12.1 | 1.00 | 9:12 |
| 26 | 9:08.4 | 1.00 | 9:08 |
| 27 | 2:56.2 | 0.32 | 9:15 |
The average pace for a 3h:20m is 7:38 min/mile, while measuring with Garmin you can take 1 or 2 seconds off, so if you want to do a 3h:20m marathon in even splits you should be doing 7:36 or 7:37 min/mile pace. This year that was too fast for me, but I’m delighted I went for it.
I believe I would had hit the same time 3h:28m if I had gone out with the 3:30 pacers, and I may not have been in the same pain by the end of the run – but I would have kicked myself for not going for it – the next marathon is a place to go for it again – the plan is a 3h:15m marathon – I’m thinking Limerick on the 5th May is the marathon to target, it is close to home so a lot cheaper than traveling to Paris.
The next “target” race is the Ballycotton 10 on the 9th March – I’m thinking between 60 minutes and 65 minutes as a target.
So what else did I learn – well I smiled most of the way around and KatieAnn was with me helping me to smile.
Other things that made me smile: High 5ing the kids – the crowds (sometimes they needed to be reminded to cheer and reminding them also made me smile)- the scouts at the water and gel stops – the physio at the end (life savers) – finishing in 3h:28m – thinking I’m going to do this again – not being in too much pain – the pace I ran (like wow, did I ever think I could do that, and now I’m thinking I can do better 🙂 (extra big smile))
Seeing Sinead at mile 23.8 where I expected her to be, and even with my bad directions she made it with Fionn. (I really need to go to the next race without a baby with me, as the lack of sleep was a problem)
The hill at the fly over wasn’t there this year even though the course hasn’t changed 🙂
Sometimes your legs slow down even if you’re telling them not to – this year pain didn’t slow me down – it felt like I just couldn’t run faster – this year I didn’t give up, but losing the pacers was a kick – maybe running by myself without pacers would be better?
The 10K point – I’m looking good except for the heel strike
Mile 26 – I think I’m in a small bit of pain 🙂
Today my right big toe is bruised, so while my muscles are sore in a good way, my toe is the only part of me that is sore in a bad way.
My Average Heart Rate was 138, with a peak of 185 which happened at the very start, as you can see by the red line in the graph below.
While the weather was great for 90% of the run (in fact I don’t think you could ask for better) the wind did hit me in the face for the last few miles (maybe from mile 20) and while it might have all been in my head, I felt it slowed me down.
The runners I wore now need to be binned and a new pair purchased. role on the next challenge.
KeithNolan.Com 