And I’m feeling good

Guide to running for beginners

I have quite a number if books about running. From runners biographies to books about running technique. Most of those have some kind of the running programs – 80/20, Daniel’s method. Tried most of them. Tried to adjust them to my (then) current pace. I was always failing on creating program for myself. As a ‘mathematics brain’ I was always trying to follow program to the letter. So, this was my failure when I was getting something like – 45 minutes of running. It can’t be more vague. I can work with ‘easy’ or ‘very easy’ but not ‘some running’. I know that sounds like moaning but that is me… Read more

When you injured

Paris Marathon

Ohhh… plenty is happening then. Plenty but unfortunately most of these things are not great. Let me start that list:

  • lower back muscle pain – root of all problems,
  • left side ribs muscle pain,
  • left side chest pain,
  • can’t breathe (cause of 3),
  • using at most 50% capacity of lungs,
  • can’t sleep (cause of 1, 2, 3),
  • tired,
  • can’t train at all (not even bike),
  • mood is down,
  • eating even more than when training,
  • constant angry,
  • personal strains,
  • stop blogging.
  • Read more

    Supposed to better than Prague

    Mental medal

    One week after marathon in Prague I was back Clontarf running with EOIM. I wanted to do 3 in the raw – running without toilet breaks. And at the end that was achieved. Time was less important but ideally wanted to do 5 minutes better than Prague, so 3:40. Pace around 5:15 should be ok. So, no stress…
    I was feeling comfortablec regards running without any breaks and to get time I wanted. Learned from previous runs I have decided that not to push myself too much. Enjoy. When I have arrived to Clontarf I was many runners. You can see that marathon scene in east of Ireland is growing. I’m running just two years now but have noticed that more people are trying to conquer marathon distance than back in 2014. Small 20 runners events grew now to sometimes 60-80 or time to time even 150. Maybe this time it wasn’t so big but still about 80. I think all who run Clontarf before were eager to get their Hokas, Asics, NB… on the beach sand. I was amongst that crowd. We have started after usual ‘abusing’ and amusing briefing and traditional photo. First 2 km I was running definitely too fast. Below 5 min/km. After that I have slowed down to around 5:10. That was very comfortable. No problem at all. Plan would be completed. Beach, causeway, seafront and halfway point of first loop. All good. Seafront back to causeway. And… small breeze hit me. Something has happened which I cannot explain even now, three weeks after that run. Suddenly pace went down dramatically, legs not even heavy. These had weight of the huge stones. Barely could lift my feet 2 inches above ground. And that was 16th km. In my head was just one idea. ‘What is happening? How I will run the remaining 26 km.’ After that run was a big torture. Head was the only thing which was working ok. And that was the only thing which pushed me through finishing line.

    Struggle… very bad. But another lesson learned. Some days are crap (if you in bad form would be more of these) but you can get to finish line. Mental strength and friends will help you.

    IBS and running

    Necessary running kit

    I have found short article by Lee Simmons about IBS and running on LiveStrong website – Running & Irritable Bowel Syndrome.

    Running & Irritable Bowel Syndrome

    Irritable bowel syndrome, or IBS, is a painful condition that affects the large intestine and can be especially pronounced among runners. Running places a certain amount of stress on the bowels and in some cases can reveal underlying symptoms caused by IBS. Fortunately, runners can use a number of preventative measures to keep IBS at bay while pounding the pavement on a regular basis.

    Identification

    The effect of IBS on the large intestine can produce a number of symptoms, including cramping, abdominal pain, constipation diarrhea, and bloating gas. IBS does not permanently impair the intestine like other diseases such as Crohn’s or ulcerative colitis. The condition is limited to its basic symptoms and does not lead to inflammation or changes in bowel tissue. Read more

    New best FRIEND

    New best friend - foam roller

    Almost forgotten thoughts after injury…

    Never believed in that, never liked it. My physio friend, Michal, was always telling me that rolling is the best thing ever for a runner. Physio who was treating me for my inflame chin muscle said the same. But of course I was wiser than all physio’s and all my friends…

    What changed my mind? Hmmm… After that hiccup with injury followed by sickness I started my runs again. And problem with shin just came back again. Ohhh, I was pissed (still are). I didn’t want to be back in physio again so made a new friend – foam roller.

    Thank you…

    Thank you

    Forgot that this post was in drafts, never published. So, please find that overdue post…

    I would like to thank you for all your good wishes…

    It is very hard not to be able to run as I would like to. After last year melt down I was already started recovery. Was starting 10 week of the running program to prepare me for running my best marathon in June. So, what has happened. Two marathons in Clonakilty and I felt small pain in my doing muscle. And that was just beginning of the story. 4 weeks out with injury. Great physio, good recovery. Was allowed to run one marathon during recovery. IBS kicked in doing run. Ohhh, bad luck. After that last session with physio and got the green light to start running. Was glad that it was over. Swimming and stationary bike is not the same. Hitting treadmill was like a blessing. 3 weeks without running, was really missing that. One run, 10 miles. Was happy. Worse came next day. 38 degrees fever. Almost one week in bed, flat. Just belly was growing (still is). Lost whole month of training. Not too bad but lost as well that to months of program training before that. Lost all fitness. So, I’m in the same place as I was on the beginning of December. Or maybe not, back then was little bit lighter and was able to run every day…

    Now I’m feeling like someone on the beginning of the running adventure. But now I know what does it mean to run the marathon and I’m afraid. I think I have lost the spring season. Would probably need to focus my preparation for rest of the season in fall. I know that there is plenty of work in front of me to get to at least 50% of the form I was last year.

    And it means a lot to me that I have your support and good wishes…

    Painful session at physio

    Pearse Street Physio

    Through out my so called ‘sports career’ I never been injured for longer period of time. Usually I was

    out for couple of days, week tops. Usually pain just comes and goes, no big deal. But this time it is different. First was that small pain during marathon run in Clonakilty. Nothing out of ordinary. But after that it was just slippery slope. Tuesday speed session pulled hamstring in the left leg. Not too bad. Day rest and back to running… Hamstring ok but felt terrible pain in the same leg but in shin. If hamstring pain was let say – 4 in scale from 1 to 10, then shin pain was about 7. With couple of days before Donadea not a great prospects… And, as suspected I have tried to run 50K on Saturday with really, really bad outcome. Lasted just one 5 km loop and decided to pull out from the race. When I was limping to the car I have decided that I need proper help. New challenge, find good physio and find it fast. I was looking someone local but it was really hard to get any appointment for Saturday. Actually it was really hard to get any reply on appointment requests. Thanks to Facebook and Finton’s recommendation I have decided that it is better to use physio with great reputation than look locally to save time on travelling. Anyway, decision has been made – Pearse Street Physiotherapy Clinic. Read more

    Make a Wish – help

    Make-A-Wish

    Christmas it the time of the year when you start to think about these less fortunate and maybe sometimes unlucky…

    This year I have decided that I will support Make-A-Wish foundation which is helping sick children by granting them their wishes. It will be better if I will use theirs description…

    Make-A-Wish® grants wishes to children aged between 3 & 17 living with life threatening medical conditions.

    Each year,  children around Ireland bravely struggle with life-threatening medical conditions and emotions such as anxiety, despair and an uncertain future. Having their wish granted to be a firefighter or a ballerina for a day or meet their favourite sporting celebrity boosts their strength and outlook on life, in addition to providing joy Read more

    Fall in love with Venice

    Grand Canal

    That was my third visit to Venice and must say that this time I was enjoying it quite a lot. First time when I was here was almost 15 years ago and from that of experience day I remember just an awful smell. Said to myself that Venice is not worth visiting again. But you never know what life will bring. Second visit in Italy and Venice was maybe 7 or 8 years ago. Short stay, just off email full day here. Decided to go to San Marco, left water bus at Rialto and walked there. Saw Piazza, got quick lunch and decided to walk back to car. But used streets not so popular with tourists. And has change my idea of Venice. Do not go where everybody goes. Use your imagination and allow yourself to be lost in Venice Right then you will start to feel that city,. That was second visit in Venice. And now we had in front of us prospect of another stay there. Wanted to surprise Bozena with that trip but as easy is to hide all preparations (organising B&B, flights, one day off from work with her boss) it is very hide to hide all that bill when they are appearing on the credit card. And Bozena is frequently checking our card spending for any unusual activities. So, there was no surprise for my Wife, she knew all before the trip. She told me that she was actually glad to know about that surprise cause she had could prepare proper clothes for herself and not counting on me being lucky with my choice. There was another thing as well added down the road. Bozena straight from Venice was flying to work conference, so needed to be prepared for that and probably surprise trip (idea was to pick her up from her office just 1.5 hours before the flight)…

    Friday morning. Fitness class, last things squeezed into bags, dog to kennel and we were… In the traffic. We should go to Bozena’s office to pick up some stuff for conference. Wanted to do that on the way to airport but haven’t considered impact of railway strike will have on the traffic in Dublin. It was a disaster. Getting from Kingswood on N7 to Pearse Street train station took us more than 1 hour and from there to airport next 45 minutes (via tunnel). Ohhh jeez. On some stage we were afraid that we will miss the flight but… for the first time I was happy when received info that our flight is delayed by 25 minutes. Managed to airport and our gate with couple of minutes to spare. So, we were on our way to city of masks and fancy costumes. Yes, on the way with one changeover in Cologne (remember that I have chose that flight to allow Bozena to go to work and pick her up not suspecting anything, now it wasn’t the case anymore), suppose to be less than 4 hours, so delay on the first flight should be a blessing (less waiting time in Cologne). Or that what we thought actually. Flight from there to Venice was delayed by 50 minutes. So, instead of being in Venice just after 8 PM local time we were after 9. Next time will skip the surprise bit and choose the fastest flight option, no nasty chance for long delays and waiting time on small airports.
    Maybe flights and traffic in Dublin were like a small disaster but as soon we pick up the bags in Venice and walk out from security we were surprise with nice welcome. Giuseppe was waiting for us. Even that we met just once previously (Mooathon in Downings last year) he greeted us with huge hug asked about the trip and laugh at my lack of beard. I know that I was talking to Giuseppe little bit on the Facebook and he actually helped me to pull of that surprise trip (he has organised late entry for marathon, B&B, was our guide when comes to Venice and surrounding areas and let us use his car) but was really surprised with greetings. I think that what you are getting back when offering your friendship to someone. After picking us up from airport Giuseppe took us to his local pub (local means closest and probably only in 10-15 km radius) called Momis. Inside like Irish pubs but more relaxed. No screaming, no shouting, no drunk young people. Just great atmosphere. We knew that it was quite late already but we decided to have a small bite before going to B&B. Bozena went for jalapeño bites with cheese and I got chicken salad. Great food, everything fresh, not to heavy. We had a lovely evening and with prospect of another restaurant visit on Sunday we were really excited. I think that marathon was last thing we three could think of. Enjoying good time in great company. After the meal we drove to B&B. Was late, nobody in but our Friend had everything already sorted. Gave us key for the entrance and our room. Showed us the room, left keys for the car (said just, that we have Skoda as well so driving shouldn’t be a problem). Room sorted, car sorted, time for bed. Tomorrow busy day awaits. Expo, walking around Venice…
    That was just couple of hours in Venice region and we were already excited. On Saturday we were able to see how our B&B looks outside in the full sun. Surroundings were gorgeous. Small canal besides our house, nice views and we could check local produce now. Local produce on that farm are all kinds of pumpkins. Unfortunately all were gone by now, sold out. All we could see really was an kind of samples hanging on the fence of he property. But even that gave us the idea of what pumpkins can look like. We are thinking about round shape pumpkin, like one use for Halloween lamps (or maybe the smaller ones like Hokkaido pumpkins). But in here we saw different shapes – long, straight, curly just name it. In the morning we have met our hosts. Fabiana and her family are the owners of the Ca Marcello. Her father started the B&B / agricultural business which is now passed to another generation. Even though just Fabiana was speaking English we have tried to talk to everyone we could there. We were overwhelmed with tranquillity of the surroundings and lifestyle. So different to ours, different even to what we remember from Rome or Florence. It looks like life is not flying by there just slowly flowing like water in the nearby canal. When you think about Venice you think about canals, gondolas, Rialto, San Marco Piazza and there is so much more to Venice. I think as a tourists not many of us are tempted to visit Venice region (one on the Italian mainland). Thanks to Giuseppe we have seen that Venice and we are so grateful for that. Ok, back to the story… After meeting our hosts we have jumped into ‘our’ Skoda Fabia and drove direction Venice Marathon Expo. Expo is located in one of the biggest parks in Europe – SN Giuliano. After previous visit to Italy and near death experience when driving I was little bit scared of driving there. But as I was previously mentioned that part of Italy is little bit more quiet and calm, same goes for driving. So, it wasn’t as bad as I predicted. But not everything is as brilliant as it looks like, you need to park somewhere. With huge amount of cars trying to get to expo, people stopping cars everywhere it was just madness. To get space passengers were getting of the cars looking for space and were blocking that space until their car hasn’t arrived. One hiccup – parking spaces (will happen again in Venice city). Parked the car, took all necessary documents and went into the park. Passed runners who just finished family run and with a smile on their faces were heading home. After little bit of walking we have walked into big tent in which expo was located. We have wonder around for a while, pick up number and took some brochures of marathons which were looking interesting. But haven’t spent too much time there, main goal was a walk in Venice. So, packed the car and headed towards island. Ignored info that main parking garage is already full, we will sort something out. We will be grand. Have found strange parking lot. Just after entrance bridge to Venice. Parking looks like abandoned loading peer. Didn’t really matter for us. We were sorted. What now? No boat, walk roughly in direction of San Marco Piazza. Ideally we should get there but didn’t matter how. So, we went. First we were using map but then were just turning where we want and sometimes using directions to Rialto or San Marco. This way we were avoiding main streets flooded with tourists. We saw process of producing Venetian mask, had nice handmade icecream on the stick, tried some fancy looking bakery stuff (no idea of the name). We were in no rush, from Piazza Roma (main parking and last place where cars can go) to San Marco took us probably 3.5 hours. But it was really nice. Wanted to sit in San Marco and drink a coffee but we have checked price list. Coffee – 10 euro, tea – 9 euro and mandatory 6 euro charge for listening to band playing (what?). Minimum charge for coffee and tee was 25 euro. Yep, wanted to sit there and had a coffee but we are not crazy. Move on, just looking, no touching. Decided to get on the other side of Grand Canal. We have noticed that there is nice cathedral there. Went on the bridge and ‘saw’ the view which we have on the ‘painted’ photography hanging in our kitchen. Of course we had to try to replicate that view. Took some photos. On the other side of Grand Canal we stopped for coffee and tea. Tasted probably same as the one on San Marco but cost was less than half. Headed then to cathedral of Santa Maria della Salute and then towards and of the island. And that was there where we saw one of the bridges prepared for next day marathon. Ok, I wasn’t impressed. Running first 36 km and after that you have 14 bridges. They not necessary hight but at this stage of the run any bump can be a little mountain for the runner. Heading back to the car and we have passed another couple of these runners bridges. So, I got the idea of marathon finish. Small streets back, no tourists, mainly locals. Good, that how you want to see Venice.

    That evening we have spent very quiet. We have just decided to relax. Bed and tv. We haven’t decided to go out for a dinner. Why not? There was nice restaurant with sea food waiting for us. That was already agreed before the trip. Sunday was a restaurant day and the marathon day. Giuseppe suppose to pick up us at 7 in the morning. Or what I thought. Marathon should start at 9:40 for first starters and then rest as it goes… But about that in the next post.

    For love of God – STOP

    Tired with medal

    I think I have reached the point where I have to say I overdid it. I’m over-trained, my body is shutting down on me… At this stage I’m able to run for about 45 – 50 minutes and not even at my fast pace. But then legs just… they just stop. Fatigue kicks in, cannot lift legs, strides are very short. Maybe the amount of strides is same but… being so short means covering less distance. Same distance but more time needed to finish run…
    I think I’m done. Still have maybe 5 runs booked till the end of the year and that will be it. No more until the end of the season. Low, low, low…
    Haven’t felt that in ages… honestly. Haven’t felt this way ever. Even at the beginning of the year when I thought that I was in a bad shape I wasn’t. Now I know that. Back then I was miserable or just little bit down. Now I’m really bad. Overtrained, overweight… Can’t run marathon even in 3:30… What the hell happened?
    But, as you all know already, when there is marathon I follow. And here I was Saturday morning in Longwood. First time for me there. First time, so couldn’t miss it. Was that wise? Probably, definitely not. Should have given my legs a rest. Should stop running 20 km a day without bigger breakes. But again I have ignored my head and body. Yeeea, what could go wrong? Flat course… relatively. Or at least that’s what I thought. Was proven wrong at the end of the run. Maybe I wouldn’t have seen those humps if my fitness was OK but for now it wasn’t flat for me. Lately I have noticed that I’m starting run at full swing and after 10 – 16 km my fuel is gone and remaining distance is a constant struggle or even fight with tired body. For the last 3-4 marathons (including this one) I had so many thoughts about DNF. Was feeling really bad, that idea of stopping, jumping into car and just driving away was very tempting. Haven’t done that but so many times I was rally close to ‘throwing the towel ‘. This run wasn’t different.
    Before the race I was feeling OK (unfortunately usual gut feeling bad race will be good, feeling good race will be bad wasn’t working any more). All thoughts focused on the run to finish in 3:30. Should be easy. Week before in Szczecin got small injury and ended up over 4 hours as a pacer but wasn’t counting that time. Previous runs on hilly courses in Dingle, Tyrone were ones were I was getting around 3:30. So, I couldn’t imagine that on a flatter course I would be struggling. But at the end of the day that was the case. But, lest’s start from the beginning. Sunny day, high number of runners. All because of couple distances you could run that morning. 10 km, half marathon, 20 miles and full marathon. I heard that it was biggest crowd to date recorded on the EOI marathon. After inspiring briefing talk by Rory Mooney and kind of ‘Fergie dryer’ from Ger we gathered at the starting line. Plan? Not really. Wanted to get 3:30. Started in pace 4:35 – 4:45 first 10 km. I know that for most of you that is probably jog but for me, especially now it is ‘light speed’. What happened after? You are guessing correctly. Fuel cut off. Not even fumes left. Run with strong will not legs – literally just moving 2 mm above the ground. No speed in them. Why I run again so fast at beginning of the race? Don’t know. All I know is that I had to pay for that stupid idea by feeling big, big, big pain. Really I had to look bad if Andrew offered to give me bottle of Lucozade when passing me by. On each of the 6 loops remaining after initial first 13 km I was just thinking about how slow I’m running and how easy would be to just walk away from that race. Haven’t done that. Maybe my head is stronger than I thought initially. On lap number 7 I even walked, was really exhausted. Seamus helped me with small Mars bar and Redbull. Sugar into blood. That did the trick but just for about 10 minutes. Anyways, have finished my jog in 3:47. Mentally struggled. So, just packed my assignment into car and drove back home.
    Why it is going from bad to worst for me? Weight, heavy legs, no rest, head… These were my thoughts on the way back home. Couldn’t relax knowing that following weekend I was suppose to pace Galway Bay marathon. Will I last, will I keep my pace… steady pace? Questions, questions, questions. Just relax… That is what I need now.

    Was alone so no pictures.