The week after the marathon was going to be a bit of an unknown. I ran quite a bit quicker than I’d expected. I’d thought that I’d get around quite comfortably in about 3h15-3h20. But I have so little running done that I wasn’t sure. It’s always hard to know how the last 10k of a marathon will go but especially so having only a handful of runs done in training for it.
Things could go very pear shaped. And if they do go wrong it could also affect the length of time it will take to recover and delay my return to training. All of which could make running a marathon a bad idea.
Kona Secrets book available
Kona Secrets: Lessons learned from over 50 Kona Qualifications.
Knowledge doesn’t produce results, action does. Just knowing how to do something doesn’t guarantee success, especially something as difficult as qualifying for Kona; you have to put in the hours. In this book I share some of the lessons I learnt between being a back-of-the-pack beginner to qualifying for the Ironman World Championships in Kona, Hawaii.
As it happened I had a much better run than I expected. I started very conservatively behind the 3h20 pacers and stayed there for the first five kilometres. When I sped up and passed them I felt pretty good so held onto the faster pace.
I picked up the speed again at about the 13k point and just felt better and better the longer the day went on. I had almost caught the 3h10 pacers by the half way point going through at 1h35.
I was feeling so good at the 30k point that I actually thought that I could get close to three hours. After the last drag up to Clonskeagh the distance and lack of actual running started to catch up on me and I didn’t have the extra gear in the legs despite the fact it felt like the fitness was there.
I tried several times to accelerate but every time I did I started to cramp and I was forced to slow back to the same pace again.
Despite the cramping I finished with a time of 3h06. Way ahead of what I’d initially expected.
As usual the legs were very sore for a couple of days afterwards and I took two days off training completely. I was back in the pool on Wednesday and ran on Thursday. The legs were not happy this series of events and this run was short and slow.
Fridays long bike seemed to be a better idea and most of the soreness was gone after it.
We did a 90 minute run on Sunday. Which was a week after the marathon, by the time I had an hour done I was feeling the soreness again. It seems that the muscular recovery will be a bit slower than I’d thought.
It was a good swimming week again though with three swims, two of them 4K and a total of 11,000 meters done. By the time I’d gotten out of the water on Friday after the third swim my arms and shoulders were so fried that I thought my knuckles might be dragging on the floor.
Anyway here’s the numbers…
- Swim 1:05 3000m including 1000, 400 paddles, pull buoy
- Energy 6/10
- Motivation 8/10
- Work —
- Sleep 7.5 hours. Good
Thursday 1 2:25 (2)
- Swim 1:30 4000m
- Run :55 8.5k
Friday 2 4:25 (2)
- Swim 1:25 4000m
- Bike 3:00 86k
Saturday 3 —
- Energy 5/10
- Motivation 5/10
- Work 8 hours
Sunday 4 1:35 (1)
- Run 1:35 17k
- Energy 7/10
- Motivation 7/10
- Work 7 hours
- Sleep 8 hours. Good
- Total hours/sessions 9:30 (6)
- Swim 4:00 11000m (3)
- Bike 3:00 86k (1)
- Run 2:30 25.5k (2)
- S&C —
Chasing Kona eBook available
From smoker to back of the pack triathlete to the Ironman World Championships.
Read about how I overcame all of the odds and discovered what it would take to get to the Ironman World Championships – my eBook is now available to buy as an eBook on Amazon UK, Amazon US, Barnes & Noble, and iTunes
It is also available as a paperback at Wheelworx.