Back on Track

Regular followers of this blog might have noticed an absence of recent updates, so it's probably a good time for me to take a quick look back over a busy last few months before we hit the go faster button once again!

Following last years marathon in Amsterdam, I shifted focus to continuing my education and worked on attaining a European-wide recognised qualification in Exercise, Health Studies and Personal Training, which I secured at the start of this year.

Weekends spent studying at The Mardyke in UCC were not always family friendly in terms of time spent away from home but short term sacrifice is often the first step to a long term gain and with a very understanding partner in Victoria, the work got done...on both sides of the fence!

Since the turn of the year, I have been adding some real world experience to the information digested from within the classroom environment. With the fast paced nature of the health and fitness industry meaning science and research are always throwing up new suggestions, you realise quickly that to stand still is to fall behind. 

Balancing the challenge of setting up your own business, fulfilling your duties in a Monday-Friday office role, making sure your own training gets done while helping others with theirs and the occasional nappy change for a highly charged one or two year old is a bit similar to the act of plate spinning that you might have seen when you last went to the circus.

The juggler at the circus has plenty of experience and it wouldn't be a good show if he failed to keep everything moving in the right direction! However, when you are new, you can often get the balance wrong and the inevitable happens. Something slips!

So, after a slow start to my own racing year, I'm really excited about getting back in the groove with a summer planned around an inaugural track season before dipping my toe in the muddy waters of the cross country world come Autumn time.

Dropping back to the shorter distances of 1,500m-5km will allow me to really work on developing speed endurance over the next year or two, while at the same time sparing the body from the higher mileage training required for the longer events.  

When the time comes to go back to the marathon, I want to be reasonably confident of a 2.45-2.50 finish to ensure a significant improvement on my current PB of 2.57.

Big goals require small steps to follow one after another. The first one is over a mile next Wednesday evening at the opening meet of the John Buckley Sports Graded League.

Let's go!

The Good, The Bad And The Bubbly

Following the recent Amsterdam Marathon, rest and recovery was well overdue and as much as the body needed a break, so too did the keyboard. To help bridge the gap, guest blogger and old friend Eric Brannigan takes over, for one blog only!


Now I’m not much of a blogger (unlike Trevor Cummins) but here goes!

My older sister Ger likes to recall every now and then how Trevor used to call to our house on West View and look innocently up at whoever answered the door and ask “is Eric comin out?” He could barely reach the knocker but reach it he did. More often than not it was my mother who answered the door. Now I was Sheila’s only boy and not everyone who called to the door for me was deemed suitable company for yours truly but shur she couldn’t say no to Trevor, innocent as could be. He had her at hello! Inevitably in those days “out” meant crossing the road to a bobbly, nettle-infested patch of grass known locally as “The Plant”. It has since become a park for tourists to listen to the Bells of the Cathedral (and now and again for local young ones & young fellas to have a few cans and have the odd shift!)

Back then we had as little interest in the young ones and cans as we did in the bells! Now, bobbly and nettle-infested The Plant may have been but for us it was literally a field of dreams. It was Anfield, Old Trafford, Colmans Park and even Selhurst Park (Cummins fancied himself as the next Vinnie Jones – he hid those qualities well from my Ma!). It was in the Plant that we lived out fantasies of FA Cup Finals, World Cups and played the most intense games of ‘nods & volleys’ imaginable…so intense in fact that one poor young lad got knocked clean out when he was on the receiving end of a particularly sweet volley…a story for another day. 

It was in those games that Trevor’s competitiveness first came to the fore. He was though a bit of a Mammy's boy (ahem…Pot/Kettle!). Trevor was a bit fond of running round the corner to Mammy Phil on Midleton Street when he was on the receiving end of a  bit of stick! None the less there was a crew of us there including myself, Trevor and Aaron Mansworth and really sport brought us together, we just loved it, despite the drama it caused! In spite of the age gap we all got on, Trevor was very enthusiastic in those days, infectiously enthusiastic, particularly about sport. I was a few years older than Trevor so we never played competitive sport together growing up but I remember well watching him play soccer with Springfield. He came up with a group of very good young players including Graham Wilshaw, Shane Brennan, Shane Cronin and Barrie Hastings. Trevor wasn’t as talented as those guys back then but he got on just fine….why? Enthusiasm, dedication and hard work…. watch this space.

As the years went on Trev  and I did our own thing but always remained friends. I remember in or around the early ‘00’s I started playing a bit of soccer with Cobh Wanderers Junior team. They were being managed by Jamie Cullimore at the time and coached by Mossie Mahony,  an excellent physical trainer with a no nonsense attitude. Mossie's sessions were tough but very enjoyable. Two things stand out for me about those sessions, the first was Trevor's attitude, he absolutely tore into it. The second is how his approach brought on my fitness levels no end, he was a great training partner. 

I remember well one session in particular, Mossie had us doing these squares… Jog, Run, Sprint, building in intensity, it was tough going but great training. At that time Derek Barret was on the Cork Senior Hurling team and he was playing a bit of ball with us in the off-season to keep fit and fit he was. Barrett's a sound man but competitive…very competitive, I learned that from playing Gaelic football with him for years. Anyway this session was going on and it was the type of stuff that would sort the fit lads from the not so fit fairly quick. Towards the end of the session I was just about holding on to the front group with Trevor and Derek setting the pace. I clearly recall coming round a corner on the last set and Derek was in between myself and Cummins. 

As I said, Derek was competitive and he gave myself and Trevor a friendly ‘nudge’ just at the corner, this was enough to knock me off my stride and that was it…I was gone, not Cummins though, not a hope. Trevor just upped the gear and caught up with Derek in time to finish neck and neck, serious going given Derek's fitness level. The grit was there along with the intensity and no fear of hard work, he was flying. Not long after Trevor was in the Wanderers Senior first team and rightly so. There were better players than him up there but very few had a better attitude, intensity, hard work and enthusiasm were his key attributes.

Eric, Trevor + Aaron - Photo by Larry Cummins, Evening Echo

Now before I get too carried away, he’s far from perfect! Trevor spent a few years where he was a bit too fond of the beer! During that time Trev developed an intense disregard for your personal space… he could scourge you….Jesus, could he scourge you! Trevor could burn your ear off, regardless of your level of interest. The subjects were as wide ranging as Chelsea, Jose Mourinho (he does a good impersonation), German Industrial Techno, David Bowie, any fuckin racehorse you care to mention, even the GAA….! I found that one the hardest, Trevor waxing lyrical to me about the GAA! 

I have to admit there were one or two nights I met Trev after a few pints when I felt a little uncomfortable. It definitely was intense and as for the hard work, well he was hard work at times I can tell you!! About two years ago or thereabouts Trevor made a decision to change his lifestyle. I’ve no doubt meeting and settling down with his partner Vicki and the arrival of their first son Alfie had a role to play but it was ultimately Trevor's decision. He decided to return to what he loved…competitive sport, not just sport, the competitive aspect is key. It has to be intense there has to be a challenge.

Trevor's commitment to his decision is quite simply inspirational. He has achieved so much in such a short space of time through sheer dedication and hard-work, needless to say he was fairly intense when it came to doing the work. The last twelve months in particular has seen Trevor rub shoulders with seasoned athletes all over Munster on both track and road. Trevor performed  admirably along the way including a near podium finish in the 5,000m county final this summer. Trevor has made many friends and attracted many admirers along the way, non more so than the great Sonia O’Sullivan who can no doubt easily recognise his work ethic and commitment to his goals. On Sunday 18th October 2015 Trevor towed the start line of the Amsterdam Marathon. 

The goal was straightforward, no ambiguity… go round the course in under 3 hrs. A little under 2 hours and 58 minutes later he crossed the line,  Job done. I know Trevor was very proud to wear the Ballymore Cobh AC colours on the day, in turn the club should be very proud of having amongst their number a man of the calibre of Trevor Cummins. Not because he runs good times but because he sticks to his goals, he doesn’t take the easy option, he does the work and backs himself on the day. Very few will run sub 3 hour marathons, anyone can work as hard as they can and commit to a goal, that’s Trevor's legacy, that’s why he’s so valuable to his club. I’m sure Trevor was a very proud man crossing the line in Amsterdam. I’d wager he was proud of his club, his family, his coaches, friends and fellow athletes for their help and support along the way.

Most of all I hope he was proud of himself. He utterly deserved his result; I know I was very proud of him. The intensity, hard work and enthusiasm Trevor displayed all those years ago over in “The Plant” stood him in good stead after all & long may it last. I know for a fact that Trevor employed a positive selfishness in his preparation for this marathon. On that note a massive mention should be given to his ever patient partner Vicki for putting up with him along the way, behind every man & all that craic….!!! I might call round to his house during the week and ask Vicki if Trevor is allowed “out” for a game of nods and volleys! I better leave him win, if I don’t he might go running round the corner to Mammy Phil and rat me out & I could just do without that grief at my age!!

Well done Trevor, onwards and upwards.

A Mexican, A Marathon and Me

Double Olympian and two-time New York City marathon winner German Silva is not the calibre of athlete you expect to be exchanging pleasantries with when you are a few kilometres from home in your second marathon having starting running less than two years previously.

However, this was the unusual but rather pleasing situation I found myself in last weekend when partaking in the 40th edition of the Amsterdam marathon where damp but calm conditions greeted the 16,000 or so athletes who took on the pancake flat course which welcomes runners from all over the world, many in pursuit of a fast time or personal best.

A more calculated approach to preparation had given me every confidence that I could break through the three-hour barrier which had firmly stopped me in my tracks last October when running in the Dublin City marathon. Diet, strength, conditioning, speed work, mentality and marathon specific sessions had all stepped on a level since last year, yet no one could be certain that a cat would not be thrown among the pigeons when the time came to deliver. It is often said that getting to the start line of a marathon is an achievement in itself, given the demands placed on the body during the often-arduous training undertaken in advance of the big day.

Soaking in the pre-race atmosphere while limbering up inside the Olympic Stadium, host to the 1928 games, allowed me to appreciate the idea that I was carrying the club colours of Ballymore Cobh a little further than I had ever went before in them. A similar sense of pride had struck me a couple of days beforehand when I noticed the tricolour amongst the many flags of the competing nations which flew from atop of the old red brick venue where the iconic Olympic Flame was first lit.

Once the race got underway, it was evident that the three-hour pacing team were not hanging about and were actually travelling quicker than the normally expected speed. After 10k, I made a decision to let them off out of sight and instead concentrated on settling myself into a nice, steady, even-paced rhythm. For most of the section where we ran out and back along the River Amstel, I had like-minded company in the form of Nikki Gibson, a Scottish athlete representing Edinburgh AC. Through occasional chatting and encouragement we pulled each other through close to 10 of the 42.2km course. Working together, rolling along.

Getting to the 32k mark on track for sub three-hours (4.15min per km or 6.50min per mile) was the plan, with permission granted to gently increase the pace thereafter provided I was feeling strong enough to push on for home. As we passed the many bands of drummers, whose rhythm you simply could not ignore, their sounds and the noise of the encouraging crowds almost carried me along on a cloud as we continued our advance back towards the city centre.  It was at this point the realization began to strike me that the great challenge was finally being overcome.

The many months of early morning rises for pre-work runs, the gym sessions on Bank Holiday Monday's, the two, sometimes closer to three hour Saturday morning sessions up and down the Old Blackrock Railway line, the strict treat-free diet and everything else that went with putting my life and soul into my goal, it was all being justified in those moments and it was becoming very clear that the marathon nor the three-hour milestone longer held any power over me. I was gone through the 32k mark and it honestly felt like I had been dropped there by taxi. This was proving easier than I had anticipated, and I wasn't complaining!

Although sympathetic to the sight of those suffering as we went into the closing stages of the race, the confidence you get from passing people, one after another, just fills you with more belief. Even German and his three-hour pacing group got the slip as we worked our way back towards the stadium. That was until the diminutive Mexican reappeared on my shoulder a short time later to enquire about how I was feeling.  “Very well”, said I!

Nicknamed 'Wrong-Way Silva' after an unexpected detour in one of his NYC marathon victories saw him having to overcome a forty yard advantage he temporarily conceded to his fellow countryman and eventual second placed Benjamin Paredes, there is little doubt that the man with a marathon personal best of 2.08.56 had plenty in hand as we cruised through the beautiful Vondelpark. So, when he's asked how I was feeling with only a few kilometres left and the reply was a positive one, he didn't need anymore encouragement to step on the pedal. "2.58. Let's do it, let's break 2.58. Come with me."

It was now clearly a case of by how much, and no longer a question of if we were going to clear the target. Slight cramping in my hamstrings tempered the adrenaline that at this stage must have been nearly set to go into overdrive. Victoria and our two boys were set to be inside the main stand of the stadium but might not have been expecting me back so soon! The sight of the Olympic Rings above the tunnel which led us back onto the track was another spine-tingling moment on a day I will cherish for a while yet.

Rounding the bend for home, roared on by the crowd, I spotted my most loyal supporter. Although well known as a rightly proud British lady, the moment must have overcome her too as she was now waving the green,white and gold while shouting those final words of encouragement before I hit the line in 2.57.36

A season that had delivered plenty already, had now been rounded off in perfect style. The guidance of my run coach Emmett Dunleavy of PerfectPacing, strength coach Katie O'Shea of Bestlife, along with the unyielding support of my extraordinary parents and the ever-faithful Victoria were all instrumental in helping me achieve my goal.

Above all else, I'm proud to say my hard work did not leave me down.

A lot done, with plenty more to do!

Ready, Steady, Go

Not long to go before the 40th running of the Amsterdam Marathon on Sunday, October 18th, with just enough time for an update on the final preparations for my attempt at stopping the clock within three hours.

The checklist is nearly complete with little, if anything, left to chance.

The new adidas boost racing shoes have the advised fifty or so miles in them and are now back in the box awaiting the call to battle.

The raceday breakfast and in-race fuel plan have both been rehearsed enough times for each to be considered safe and reliable while socks, shorts and the black and yellow singlet of Ballymore Cobh AC have each been worn in varied conditions and stood up to all and a sundry.

This is my second attempt at the distance and the benefit of last years experience in Dublin (3.06.48) does allow me to be a little more relaxed. It's like you know what is ahead of you. The pain, the suffering and, all going well, the glory. Like any other race, you just need to make sure you are there on the start line in the best shape possible and I am confident that is exactly how I will line up.

The overseas journey will add an extra element of adventure to proceedings and I will be lucky to have the company and support of my partner Victoria and our two boys, Alfie and Charlie.

In time to come I'm sure the little men will hardly remember the weekend they got dragged to the Dutch capital for their father to go running loose around the famously liberal city, but I'll have them in my mind when the going gets tough and will be doing everything possible to ensure they can look back on my efforts and be proud to say they were part of a great weekend.

I've worked hard since returning to training after last autumn’s effort in Dublin and a single day has not passed without me thinking about a goal I set at the end of spring 2014.

Judging by recent half-marathon times, and barring any surprises on the day, we are firmly on track to hit the target.

It’s time to burn.

Follow the journey through:

iTunes

https://itunes.apple.com/us/app/tcs-amsterdam-marathon-2015/id694100992?mt=8

Android

https://play.google.com/store/apps/details?id=com.tcs.amsterdam.amsterdam2013

Set In Stone

"The winds of change are blowing wild and free"

What amounted to a somewhat lousy summer has now well and truly been and gone with a cooler air and evenings shortening, time moves on.

Five weeks out from the seasons climax, it's re-assuring to report that (almost) everything is on track for October 18th and the Amsterdam Marathon. The only slight concern being a niggling Achilles’ tendon, which for now we are keeping a lid on with ice treatment and stretching.

Regular 50/60mile weeks highlighted by a midweek marathon specific session before the long revealing weekend run are what it's all about. Of course, the off-road preparation needs to be right also and the extra attention to sleep and diet allows the body to adapt to the increased demands.

The sense of fulfillment gained from the training alone is massively gratifying and it can sometimes require an element of self-control to ensure you don't become complacent. The work is never done and the marathon and all that it stands for helps to keep that in mind. Whether you are talking to the world record holder or a casual first timer, few will exude ultra confidence ahead of the event and given the great element of unknown that lies within the 26.2mile journey, this is understandable.

My final race preparation takes place next weekend in Charleville where a flat and relatively straight half-marathon course should see a large turnout for what will also decide the Munster Championship for the distance.

Sonia pictured at a recent training session with some of the juvenile athletes + coaches of Ballymore Cobh AC.

The same weekend will be a hugely exciting one in our hometown when the people of Cobh and beyond will gather to pay tribute to one of the country's finest ever sportspeople.

Celebrating twenty years since a 5,000m World Championship Gold in Gothenburg, Sonia O'Sullivan will take to the streets of The Great Island along with hundreds of runners who are expecting to join her in a unique 5km race the likes of which only come around once in a while.

A fast course awaits those taking on the challenge and a replica of the gold medal captured on that balmy night in Sweden will be given to everyone who takes part. An event not to be missed, make sure to get signed up at http://www.sonia5k.ie/cobh/

The following day will see a remarkably life-like statue of Sonia unveiled in the town centre after many months of hard work carried out by Cobh Tourism, sculptor James McLaughlin and the numerous local businesses who have helped fund the project.

From the hills of Cobh to the summit of the distance running world, Sonia's hugely memorable career was played out in the living rooms of the nation and with it she became and will forever remain a national icon.

Many folks marvel at statues, some help in their sculpting but it is only the true greats who become the subject of them and I can't think of a more fitting tribute than to have our greatest athlete forever commemorated in the town she helped put on the sporting map.

Fuel To The Fire

Two recent local events caught the public’s attention and showed our town of Cobh off in a hugely positive light. First up was the Jailbreak Triathlon staged by Cobh Tri Club. The multi discipline sport has seen a huge rise in popularity of late and one that I am very keen to sample further down the line. For now, I made do with what almost seemed like a bit part role in proceedings by taking up the run leg of the relay event. Shuffling out for just over 9k made me feel like I was getting off lightly in comparison to the triathletes who kicked out up to 40k in the saddle after fighting extremely choppy waters to swim back to shore after setting off up to 1,500m away over on Spike Island.

Maybe it is my own shortcomings in the water that makes me think that the swimmers achievements are so much more marvelous but I do genuinely believe that to get yourself across that harbour requires not only a sharp physical condition but also a serious mental toughness, maybe even the slightest tough of madness too!

The following week it was the turn of Ballymore Cobh AC to take centre stage when we hosted our annual road race over a fast four-mile course which proved very popular with all who took part. It was great to see so many varying levels of ability turn out on the night with none other than former Olympian and current Irish national four mile record holder Noel Berkeley lining up alongside a large number of novice runners, many of whom had recently graduated from our Fit4Life program designed to take newcomers from beginner to 5k. Upfront, Ryan Creech, representing race sponsors The Edge Sports Shop, showed the field a clean pair of heels to storm home in 18.45 - nicely done by the Leevale AC man.

Of course, lots of us just turn up to these races with the straightforward task of finding our way around the designated route with as little trouble as possible. For the organising teams that ensure we all have races to run in, it is an entirely different size of a challenge.

Race permits, course measurements, sponsors, timing, registration, ambulances, doctors, stewards, food, drink and prizes all need to be arranged before the starters gun can be fired, so great acclaim must go to those whose trojan efforts allow us all to do what we enjoy most, to go racing!

Preparations for the forthcoming Amsterdam marathon continued in Clonmel recently when a return to the challenging Tipperary course allowed me to record a half marathon personal best of 80.52. As much as the actual time posted, the controlled manner in which I ran was most pleasing. A similar effort over a flatter course in Charleville come four weeks time should allow me to breakthrough the eighty minute barrier.  

As pointed out to me by my coach, the summers track + 5k times indicated I was capable of achieving the current levels of performance, the only question mark was could I work that recently acquired speed into the more stamina searching distances. It was nice to answer in the affirmative but there is still a long road ahead with a few twists and turns to be encountered yet.

One area of focus, which is particularly paying off, is that of hydration. Strange as it may sound, it wasn't until I recently started recording sweat loss by weighing in before and after long runs that I truly began to realise how significant a part fuelling can play.

In comparison to water, isotonic drinks, which will be dispensed along the route in The Netherlands, appear to be allowing me to sustain a higher level of performance for a greater period of time. Supplemented by caffeine ingestion before and during races, this recent phase of experimentation is already proving extremely worthwhile and should serve me well come the big day.

Research and discussion are some of the best means of gaining knowledge so don't hesitate to drop me a line on here or chat to other fellow athletes about what works for them. No one has all the answers but most people know what works for themselves and finding a routine that suits you could help take you on to that next level. After all, that is what this game of life is all about.

Moving on up.

All or Nothing

Exactly one week ahead of their Munster Hurling Final success, the Tipperary squad went though the routine that seven days later would seem like second nature.

From the pre-match briefing followed by lunch at the hotel of choice to the bus journey to Semple Stadium before an inter-squad practice match at the same throw-in time as the game against Waterford a week later.

The only difference to the big day itself was the empty seats in the stadium and the absence of the TV cameras that would survey the same surroundings a week later as the Premier County men made all the hard work worthwhile with victory over their neighbours.

Other examples of intelligent preparation in sport include the Jose Mourinho credited 11v10 practice matches which recreate the situation of playing with and against an extra player, as would be the case when one is sent off during competition.

The famed Johnny Wilkinson/Ronan O'Gara/Johnny Sexton (select your favourite) visualization techniques for ensuring a high level of kicking accuracy with a rugby ball are well known by now.

Conor McGregor, UFC man of the moment, even moved his coaches and entire background staff to Las Vegas to allow himself and his team get used to the area and its conditions before their main event.

There is no substitute for thorough preparation and it is with this thought uppermost in mind that the final journey to the Amsterdam Marathon start-line has begun.

Photo by Padraig de Burca

Of course, the suggestion of a relocation to The Netherlands in advance of the big day was never going to get the green light back at HQ, so we've agreed to make do with lots of long runs on the old Cork, Blackrock, Passage Railway route instead!

Flat and close to the riverside for long sections, its similarity to the 26.2mile route through the Dutch capital is ideal. The long Sunday runs are proving very enjoyable and all commence at 9.30am, again to rehearse the morning of the big day.

A recent visit to a dietician has been hugely helpful in gaining an insight into some of the extra measures that can be applied to eek out that seven-minute improvement required to break the three-hour mark.

Carbohydrate and protein intake is now measured closely and the pre-long run breakfast of four Weetabix, banana, milk + three boiled eggs is consumed at 6.30am. Easier said than done, believe me!

A weigh-in directly before and after the longer training run allows us to gain an understanding of my sweat rate and will ensure that I am taking on board the right amount of liquid throughout the race.

With a positive summer season of racing brought to a recent close, the focus is now solely on October 18th. This month’s 10km as part of Jailbreak Triathlon relay in Cobh is the first of three stepping-stones to the main event. From here, the road into Europe takes me through Clonmel and Charleville for half-marathons.

I hope to see you along the way for a chat and a catch up about your own journey.

And don't forget, if you're going to do it, you might as well do it properly.

Words to live your life by.