Return from injury

Last week was my first week back from injury since my DNF at the Cork City marathon. I managed thirty miles. This week I began my Pfitzinger programme. Tuesday had an eight mile run with four miles at tempo pace scheduled. Fitness certainly deteriorates following a two week lay-off. My tempo pace miles were at least ten to fifteen seconds slower than one month ago!
I have the Multi-marathon half-marathon on Sunday. It's been moved to an 11am start from a previously scheduled 10am start. Considering my fitness level, recent injury and the late and potentially warm start means there will be no danger of doing a sub ninety minute race.

Back training

Last week was my first full week of training since my DNF at Cork. I managed thirty miles with a short tempo session on Thursday. This week I began my first week of the Pfitzinger programme. The fitness certainly tails off with a couple of weeks off. An eight mile run with four miles at tempo pace was scheduled for Tuesday and it was tough. My heart getting up to the 170s for mile splits at least ten second slower than would otherwise be required to reach 170 plus.

Cork City Marathon

On 1 June I competed in the Cork City Marathon. We got there in good time using the park and ride. It began on time and I was aiming for an average mile split of 07:03. It started at 9am but was already in twenty degrees. The first mile went be in 07:03. A little fast but I felt okay. After two miles I did not feel great. I just felt off and the legs felt heavy. After three miles I was beginning to slow down and by mile five I knew I would not break 03:05. I revised my goal to sub 03:10, which would still be a personal best.
However, I kept slowing down and by mile nine my average mile splits had deteriorated to 7:16, putting me outside PB pace with more than sixteen miles to go. During the thirteenth mile disaster struck. Approaching the crest of a small hill passing Blackrock castle I felt my right calf tighten and within a quarter of a mile my race was over - my first DNF.
I was very disappointed but not totally distraught. It has merely hardened my determination to do well at the Dublin Marathon and qualify comfortably for Boston. I've been to the physio twice and his treatment combined with strengthening and stretching exercises should help my running and prevent injury. I have not ran on it since and am not scheduled to do so until next week when I start the forty to fifty-five mile per week Pfitzinger and Douglas marathon programme.