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.

On Track

To mix things up a little, I've chosen to use this latest blog to firstly recap on a recent busy race period and then bring you up to speed on my favorite run shoes that I just can't get enough of.

An overdue return to Ballyheigue gave us a chance to catch up on some nice family time. Our colourful and welcoming hosts at O'Neill's B+B made sure we were stuck for little as we perched ourselves inside the beautiful bay tucked south under Kerry Head peninsula.

Running the 10km as part of the Half on The Head event gave me a chance to get the racing legs revved up at the start of a big week. With an eye on last years times, I had an idea I might have my work cut out to win the race but fancied a chance at finishing in the places.

If I could do this without burning too much oil I would leave The Kingdom a happy man with bigger challenges ahead in the coming days. So, sure it was that the eventual winner, Tommy O'Brien of An Riocht AC, set off a good gallop. I was happy to sit in behind amongst the chasing pack and move on from them after about three miles or so. With no intention of leaving all my effort on the Kerry roads, I kept a handy distance between myself and those behind and cruised home pretty comfortably for what I was surprised to realize afterwards was a personal best along with a first ever top three placing.

A couple of days relaxing by the seaside done no harm before heading back to the Rebel County for Round 4 of the John Buckley Sports Graded League. The plan was simple, break 10mins for 3,000m. Near perfect conditions coupled with a high level of confidence set things up nicely and despite having to push pretty hard in the last kilometer, the job was done. Another barrier broken, at a distance I would not likely see again this season.

The last of three races in eight days was to be over 5,000m, again at CIT, in the Cork County Track+Field Championships. Body and mind seemed to be in good order before the race but when the field split in two early in proceedings, I was left running alone with a safe distance between the pursuing competitors and myself while the front runners when out of sight.

Running alone on the track is hardly ideal for a relative novice but if all you have for company is an unraveling shoe lace, that's probably worse! Occasionally glancing downwards to ensure I wasn't at risk of tripping myself up, I never found the pedal to get firing and ended up finishing in fifth amongst nine athletes.

Given the week that was, I was happy to accept the days work before filing it as another learning experience. Later I was assured by my coach how the 5,000m could be a 'brutal mistress' when things began to go wrong. I could see how!

Overall, I must say that this last couple of months racing on the track has been one of the most enjoyable experiences of my running story to date. The change of scenery coupled with a welcoming atmosphere, regardless of ability, has allowed me to concentrate on building speed that will no doubt translate into sharper times over the longer distances ahead.

So, whether or not you have ever ran on the track before, regardless of how fast or slow you might think you are, make it a goal of yours to sample racing on the tartan some time soon and I am sure you won't regret the decision. I, for one, certainly don't.

When looking to run faster, shedding any unnecessary weight is a good starting point. The trade off with racing flats is that they leave you open to greater impact forces than your normal training shoe, which offers more protection.

For me, the adidas adizero adios Boost 2 breaks the mould. While light of weight with a breathable fit, it still retains a nice amount of bounce through the sole for the longer distance athlete. Saying this, I would imagine most runners would be comfortable covering anywhere from 5k upwards in these.

After purchasing a pair towards the end of last year, I would easily rank them as my favorite shoe amongst those that I have worn. Available in a number of different colours including orange, purple, black and grey, they retail on the manufacturers site from €90 upwards.

Oh, and Dennis Kimetto set the Berlin roads alight in these when stopping the world marathon record clock at 2.02.57 last September.

If they’re good enough for Dennis...

Going the distance

Up until the last Bank Holiday weekend my planking activities had been modest to say the least. Two minutes, at a push and only on special occasions, would have been the most I could possibly bear the core crunching, bone rattling experience of the physical exercise designed to strengthen the abdominal muscles, where one performs a press-up and holds the raised position for a set period of time.

So, in anticipation, my friend and strength coach, Katie decided to dangle a carrot. If I could hold a good form plank for five minutes I would get that week's session free of charge. Following brief negotiation we settled on four and a half!

When previously attempting the plank I would normally succumb to trembling much earlier in proceedings. Yet, just as I was beginning to accept the challenge, I was mentally preparing myself to go further than I had been before. 'I'll just have to hold on', I convinced myself.

As if my mind was opening the gate, my body followed through. With some resistance of course, but hard work and sweat never killed any one! The phrase 'how much do you want it' is often pondered upon in life and here was an example of the incentive being great enough to warrant a bigger effort than had ever been summoned or thought possible before. It's not whether you can do it, more whether you believe you can do it. 

Close by on the Rebel City roads my club mates at Ballymore Cobh AC were laying down their own efforts in the Cork City Marathon on what can only be described as a pretty horrendous day, weather wise. I might have popped out and back from my work place on a couple of occasions to witness the enormously humbling sight of a marathon finish but I really had no idea of how difficult the conditions were. To fully appreciate the added challenge it presented, I think it's fair to believe that you had to be out there. Between the barriers. In wind. And rain. Wet. But not wilting.

Each like soldiers returning triumphant from the battle field, the Black and Amber singlets came home one by one. Many having overcome distances, they never imagined themselves running six or twelve months ago. Here now the power and the glory was all theirs.

Catching up with so many of the heroes later that evening and feeding off their inspirational efforts just fueled my desire to get my marathon effort underway. While the clock is always ticking, the big hands tell the current tale. For now, the figures look good.

To date, 5km, 5mile, 10km + 10mile personal bests have been chalked up this term. A recent track debut also allowed me to improve on my only previous effort over 3,000m. The current focus towards the shorter distances and the resulting improvement over same lays down the speed to which we'll blend endurance with once the marathon specific preparation begins.

The sun is shining and the racing is coming thick and fast on the back of a solid training period. I'll enjoy it while it lasts.

Upcoming Races

13/6 Ballyheigue 10Km
16/6 CIT Graded League 3,000m
21/6 CIT County T+F Champs 5,000m

Sweetness out, blinkers on

Training has continued in the right direction since my last ramble round these parts. A refocus was due following the completion of the first half of the campaign and no better time to sharpen the lens than exactly six months prior to the main event of my season, the Amsterdam Marathon.

Mentally drawing that line in the sand is helping me look forward and leave behind everything that went before, and that includes the biscuits, cakes, deserts etc. As my strength coach recently advised, "don't reward yourself with treats, you're not a dog", and right she is, until the end of October at least!

The new approach to a cleaner diet is certainly leaving me feeling better. Omitting unnecessary sugars has left me with more energy than before. A recent 5mile PB of 29.29 tends to back up the decision, but like all progress, any that I am enjoying is a result of a number of decisions bearing fruit.

Having good people to help and guide you is key and between my run coach, strength trainer and physical therapist, I have people who are not only highly trained but, also, only want me to succeed, so I can trust their judgement and advice without doubt.

Making yourself aware of the habits and practices of elite sportspeople is always helpful in improving your own game, regardless of what field you participate in.

The recently retired champion jockey of twenty consecutive seasons, AP McCoy, is an interesting example of a hugely successful sports person who surrounded himself with the best possible people to help him achieve.

A jockey’s career would often be seen as an individual journey rather than a team effort but McCoy changed that. Aside from the obvious need to partner with the best owners, trainers and their horses, he also had the daily support of a chauffeur driver  and a personal assistant to ensure he only needed to concern himself with the all important act of winning.

No point him driving the length and breath of Great Britain to end up tired and unable to preform when he arrived at the racecourse. Little need for him to concern himself directly with the many media and non-performance related engagements requested of him. Leave that work to someone else and let me get on with booting home the winners, thought The Champ.

That's not to say the more recreational or amateur sportsperson is going to hire a personal chef or masseuse to follow them about, but to realise McCoy's need for dedication to the only thing that mattered helps us understand what is required to be the best we can be.

As non-professional sportspeople it can sometimes be harder to facilitate building that support network around us but evidence would suggest that the more qualified assistance you receive, the more successful you will be.

Sometimes we hope for a change of result yet keep practicing the same habits. We learn from this and decide to make some changes to our practices. Now you are moving in the right direction but don't always expect to find all the answers yourself. Others are on hand to help you. You just need to look out for them and make them want to be part of the team you will build.

A Day To Remember

That's the thing about confidence, it ebbs and flows. One moment you're questioning what it is that you might need to change to spark a return to your former level. Not that I felt I had drastically lost form, more a case that I was just lacking that extra gear to move into. So you work harder, you dig deeper and all of a sudden, you wonder what all the fuss what about.

Racing in your hometown is a rarity, so when the chance comes around I look forward to it immensely and last weekend certainly did not disappoint. With conditions looking particularly tricky on the morning of the race, I briefly wondered if the blustery winds would require me to adjust my goal of a sub 65minute finish. The one thing we know for certain about the weather is that we can't change it, so why worry about it. Better to concentrate on things that I could have an affect over.

Trialing some advice received from my coach, I was up before first light for a ten-minute shuffle around the estate I live on. Regularly undertaken by the all-conquering Kenyans who refer to the practice as 'sleepwalking’, it certainly felt early enough in the morning for it anyway!

After the shakeout run, next on the agenda was ten minutes in a cold bath to really wake the body from its slumber before warming up the muscles with a hot shower afterwards. To some it might seem a little extreme or over the top, but I enjoy taking the extra steps in preparation and firmly believe that the more calculated approach develops a sharper mental edge which is paramount when facing any challenge.

Once we got away from the start line, pacing the early part of the race was always going to be important. I often think the second mile of this course to be crucial in determining your finish time. After a fast downhill start, a more conservative effort needs to be applied to the flatter section, which precedes the first of two major climbs. Once the ascent is managed steadily, you can pull back some of the time lost when you get onto the level. Go too hard on the first hill and you'll be recovering until you meet the next one, and you don’t want that!

Running amongst a group of five or six, we got through the halfway point in 31.38, and although this set me up for a sub 63 finish, I felt I had plenty more to give. I went on from the group I had spent the last few miles with and tagged on to the next target ahead of me. Making gains on those ahead of you is a great confidence booster and another reason to temper that earlier enthusiasm which can often lead to feeling like your going backwards in the later stages.

Winding up for a strong finishing mile and a half, finding more as we closed to the line seemed easier than normal with the local streets full of people encouraging you home. I was very pleased to get round this challenging course in 61.47, a marked improvement on last years effort of 73.09. The key to progress is the simple, sometimes boring, things - hard work, preparation, determination, hard work, preparation…

Honourable mention must go to my mother, Phil, who took on the 4mile race with great gusto. Needing little encouragement, she got round with a more than respectable effort which brought a smile to all our faces. My brother, Adrian, made it a real family affair with his own highly impressive time of 70.57 posted for the longer event. If we can get him to do a few extra training runs, he will be passing me out pretty quickly!

To be witness to so many people, young and old alike, each gaining their own sense of achievement from the pure and simple joy of running was a sight to behold. To bring such fulfillment to my family, the people of The Great Island and all my team-mates at Ballymore Cobh AC, while raising funds for the brave men and women assisted by the Irish Cancer Society, made it truly a day to remember.