The dust has settled. The limbs feel somewhat normal again. (But they're not really). It's been 6 days since our group of 42 TEAM IP athletes completed the Dublin City Marathon of 2018. The rose tinted glasses have been placed firmly on all the heads!! What next? The John Treacy 10 mile looks pretty hard to get into, so there has been talk of a Johnny Carey 10 miler which may have alternative aid stations and some funky finisher woolly hats!We began our training on the 25th June. It was an 18 week group plan which allowed for some individualisation depending on experience/ability/goals etc. We had every ability in our group, from absolute beginners to seasoned Marathon runners and we were blessed to have the best summer in years to train in.
The plan is based on the Maffetone principle which encourages athletes to SLOW DOWN and pay particular attention to heart rate for 90% of training. It works, but you need patience and an ability to let go of the ego! The group participated in a few local races, and not so local races (Dingle and KK) over the 18 weeks to get used to proper pacing. Clonmel AC put on a few brilliant races like the Clerihan 8km race and the Boston Scientific Half marathon and these two races in particular are very important to support as the athletes learn valuable lessons regarding pacing and how to finish off a race. Our group bonded very well around the roads and trails of Clonmel over the 18 weeks and the peak weeks of September and October revealed the extremely dedicated and strong characters of everyone in our group. It was very helpful to have a brilliant mix of athletes in the group who were great to calm nerves leading up to the big day.I disappeared off to Thailand on honeymoon for 3 weeks and I was very lucky that David Mansfield (European Police Marathon Champion and Elite Irish Marathoner) came on board to do the Wednesday sessions. I love the Dublin Marathon. It's one of my favorite days of the year. There is something very special about the atmosphere up there on the Sunday morning. There is a nervous apprehension and excitement from everyone, from the elites right through to the people who will walk it. The atmosphere is tangible. But it's like Christmas day. You seem to be waiting for ages for it to arrive, then suddenly out of nowhere its there and then its gone again in a flash. Isn't it just amazing how many people want to start running in this area, and how many are actually running!? Let's never forget that we start running as a hobby, to relieve stress, to enhance our lives, for enjoyment, to make friends...it should never be a weight on our shoulders, it shouldn't have a negative impact on our lives and on our families' lives, and it should ALWAYS be enjoyed and relished...if you let go of the relatively negative motivations and emotions which are sometimes associated with running, and instead, focus on why you actually run, you will improve and enjoy it so much by default! I won't say much more except that the group absolutely nailed it. The day was perfect weather wise but there's no escaping the fact that Dublin is a tough marathon. However, every one of them finished the marathon. We had several massive PB's and a few Boston Marathon qualifiers which is an added bonus. There were a few in our group who were initially a bit disappointed too after the race as they didn't hit their personal time goal but my message to them is to keep trying. It'll come sooner or later. Just be patient, positive and learn something from every single run. There's ALWAYS another race. Let go of that stress and it'll happen sooner rather than later! I'm extremely proud of all of them for achieving such an extraordinary feat and they should be so proud of themselves. Giving up was never an option. The dedication to training ensured that. They can now call themselves MARATHONERS! We headed to 37 Dawson St for food and drinks immediately after the finish and the high from all our group was fantastic! I asked some of our group to write a review of the plan, warts and all, and the day itself.
So here it is.... Nicole O'Gorman (1st time marathoner)Hi Ian Starting to come down from the most amazing high. Genuinely never saw myself finishing a marathon...and to have enjoyed it so much and felt so comfortable (except the last 2 miles) is a testament to your training programme. I found for a novice it left nothing to chance. I felt completely guided thru all stages of the training. I followed everything you said and came out with time I was hoping for...nothing was left to chance and I felt very confident in my own ability to pace. The only thing I would do different was get the polar watch earlier as I feel this really helped get on track with the programme. The other was despite your advice I never made appointment with nutritionist and I feel now that may have added a little. Anyway it has been amazing...I would strongly recommend to anyone looking to take on the challenge. I gave every session 100% and it gave me back exactly what I was aiming for.
Marian O Mahony (2nd Marathon 4:09, 15 min PB)
Well Ian,So need to review this years so that I make sure NOT to book again next year!!! So I need to think of all the negative points....difficult.....to be fair.... but the following points are my key thoughts/experiences: 1) didn't attend Wednesday session but tried to stick to plan as best I could but attending group defo brings u on a lot and make new friends. 2) Did NO core..... should have, will I do it next year?? probably not.... need to be hypnotized I think... but didn't get pain in tummy during marathon..... so thats a win!!3) MAF defo works. My heart rate has come down big time... didn't feel under pressure at any point in Dublin. Average 160. J beside me was 183 and breathing like a whale!!!!4) so knocked 15mins off my time. SO DELIGHTED. had 4.12 in mind so 4.09 was mighty, makes me think I could do 4 hours!!!! Dream big hey!!!! But do I want to?? Just don't know.... would I rather do dungarven faster, try another triathlon, just run for fun, go for 1.55 in half??? Push on with speedwork for a few years before I do Dublin again or do I just go for to it again next year???????? ..... need to think about this one. 5) I know the science of negative split. I didn't do too bad in Dublin but I didn't really do text book splits....I was comfortable for 33km. Felt energy drain after that... no nausea like last year so was delighted with that. Took 5 gels and they hit the spot and just sips of water. 6) I trained hard for Manchester and Carrick triathlon... then Dublin. Never dreamed I would achieve so much in 2018 but my 'friends' and kids want the old Marian back????? Supposedly I was better crack then!!! But im now addicted to final surge and plans!! I can c progress!! Maybe I have to answer to someone.. maybe I'm afraid of u... maybe I like the praise.... maybe I dont have will power to carry it out on my own???7) my main focus as to why i run is to keep weight off, I love food.. nutrition is an area I could b better at.... Great one to give advice to others (typical home economics teacher) but practise what i preach... 8)meeting u on the Mondays defo helped me.... genuinely thought my legs/ knees were not going to hold up.... but you have a great way about u and a support that made me believe I could do it. 'Ian said' was mentioned too many times!!!!9) right better finish up... overall a fantastic journey... owe u a lot..... u should charge more for your training plan!!.... it's well worth it.....Marian x (2nd marathon)
Barbara Harvey(1st time marathoner)
Hi Ian The last 18 weeks have being great i couldn't fault the plan one bit. The people I have met on this group have being amazing. I doubted myself being able to run that distance for about 14 weeks of plan. Being part of the group in the last few weeks gave me the confidence in the distance i was excited for the whole week leading up to the marathon and on the day its self i felt so confident. Your plan and coaching gave me that confidence and made running 26.2 miles easy. The day itself was like an emotional roller coaster but i loved every minute of it. I have enjoyed it so much I have signed up for next year and look forward to staying on your training plans in the future. I can not thank you enough for making my dcm experience a great one. Barbara
Darius Delahunty (3:42 10minute PB)
DCM review. I completed my first DCM with Ian when he introduced to the Maffetone Heart Rate way of training. I remember saying to Ian after 8/9 weeks that this wasn't for me ....it was so slow....I wasn't running...I was walking. I'll never forget the response...and I won't be repeating it here. Safe to say, that having just completed DCM 2018 that it works and how. For the first time I completed a marathon and felt comfortable all the way through and produced a ten minute PB over the 2016 time. I am not. And never will be, a natural runner. It is a process and one to which I have committed whole-heartedly. The 18 week programme, which for me ran concurrently with the Lost Sheep triathlon, was fun, engaging, and informative. The chat with the other marathoners was a great aid, and it was always nice to hear how others were getting on and taking and receiving advice. To hear people consistently hitting their marks in training, and surpassing expectations was inspiring. At the back of it all was Ian, probing and promoting, with just the right amount of encouragement and at times Just the right amount of reality....a truly fun programme and one which I highly recommend. As much as I have progressed as a runner with Ian, he too has progressed as a coach and mentor, and I have no hesitation in saying he is amongst the best there is. Thanks Ian for the last couple of years, and I'm genuinely looking forward to the next year.
John Griffin (3rd marathon, 3:31, 25 min PB)Stick on the kettle Training.Having worked with Ian on London earlier in the year, we both knew I needed a bit of redemption. I really suffered in the last 10k there and while I knew the conditions were very hot, couldn't be sure how much I contributed to the collapse. I was determined not to find myself in the same situation again. My plan was to follow Ian's Maffetone plan and to hope the injuries and weather played ball for Dublin. This group naturally split off for training sessions. I take the general approach of not over thinking the training process- trust the process- (thats why I need a coach) but it became clear quite quickly that the effort levels had taken a step up since the Spring session. The Final Surge app was brilliant and the midnight email ensured l had easy access to it 24/7. My training progressed well with myself and AMH naturally falling in together. I signed up to Greenway Half and was delighted to recovery from a midrace blip, setting a Half PB in the process. I probably started too fast there so a lesson learned. When we did the KK30, I took care not to go out too fast and had a great run. This gave me huge confidence about 7 weeks out. My only concern was tight hamstrings particularly on my right leg. My intent was to stick rigidly to the repeating weekly tempo/intervals/long run cycle and mind myself.I couldnt wait... The Last month....4 weeks out...it started out simple enough...due to dropping my daughter to gaa training, I was marginally late for a Wed interval 5*1500m session. I had just come off a really good Tempo on the Mon night and had a rubout on the Tuesday. In hindsight, i recalled Ian warning me to take it easy after the rubout but I knew better. Because I was late, I missed most of the warmup and without my regular interval pacer (MP), I probably ran the first 2 intervals too hard, averaging about 3:50/km pace. On the third interval, trying to maintain the same pace I felt a pull on my left groin. I pulled over and jogged the last inteval but knew I was in trouble. I contacted IP and he gave me a rubout on the Thursday and a vote of confidence that I'd be ok for Sunday's very important 36k run. 4 days, loads of time.... I did all the logistics prep for the Sunday but even in the warmup I could feel a niggle. I started the run and within 50 metres i could feel it, even at 5:40ish pace. I thought i could run it off but by 9k I could feel all the power going and turned for home. Unfortunately, i was 9k away from my car and ended up having to walk all the way...it was a fairly lonely and lonesome walk. Long story short I spent the next 4 weeks yoyoing from "I'll be fine" to "I'm not running it at all". I averaged less than 10k in those 4 weeks and after the final 4k run, i was noticeably limping for the following 24 hours. That said, I'm a stubborn fecker and was determined to make it to the start line. I identified my 3 turnback points on the route and packed a €20 note in my shorts to pay for the taxi back to the bag drop. At the same time, I set out my pace plan by 5k, for 3:40hrs and set my watch accordingly. This was my best possible outcome if everything went absolutely right on the day. My family commented that I was noticeably calmer than my normal pre race cranky self, largely because I figured my chances of reaching halfway way was about 40%. The day....No issues with the morning of the marathon with the biggest decision being how many layers to wear. Did warmup with Ian and headed down to wave 1 start. His final words were "Believe in yourself". I had contemplated dropping to wave 2 but decided that if I was going to have a bad day, at least I'd have a 15min head start. I started about two thirds down the group but within 2k (@ 5:18)I was almost on my own. Grand, stick to the plan. I felt my first niggle on my right hamstring as I climbed past Christchurch and took it very easy on the way down the far side. I had left my leggings on to make sure I warmed up fully. By the Liffey I was regretting my decision and stopped for 30 secs to remove them a km later. On thru Phoenix Park, I held back and hit 10k averaging about 5:15 pace. The body was feeling good despite the tightening hamstring and thought of not finishing were erased as I took my my second Neurofen and gel as I crossed the Liffey. Took St Laurences hill very, very easy but felt the first sign of fatigue as I moved by Kilmainham gaol. Another little hill and I was steaming towards my favourite place on the route, the oddly named Dolphins Barn. I've never recognised anyone I know there but the atmosphere was electric as usual. I hit 20k averaging about 5:08 for the race so far. I was spot on for my "best case" 3:40hrs result. Happy Days. But then i started to think...what if..maybe..if only...could i do a 1:42 second half and break 3:30? I made up my mind to back myself and go for it. I knew i had the heart and lungs to do it the only question was whether i had the legs and mental fortitude. Ian's last comment "Believe in yourself", echoed through my increasingly vacant brain. On I pushed thru Crumlin, Walkinstown, Ternure and Rathgar averaging about 4:53 for that 10k bringing my average to 5:00. I needed to get to 4:57 to beat 3:30hrs. I knew i was going well but still needed to make up about 90 secs and the toughest part of the route, Clonsheagh road, was coming up. I was also starting to tire considetably as I crossed underneath the 20m banner. I took my final gel, dug deep and drove on up Heartbreak Hill picking up a Coke from my brother on the way. I was still averaging 5:00 as i crested the top with 6k to go, and still about 80 sec to make up, I drove down the hill. Game on.....I was about half way down Fosters avenue when the cramp on my left hamstring hit and it was excruciating. I immediately stepped of the course and tried to stretch it out by the bus stop. Offers of Haribo jellies, Figrolls and milk teeth were less than politely refused. I stepped back onto the roadway and the cramp hit me again. I joined the single file of walking wounded in the gutter. I quickly calculated that i'd probably lose 4min/k over the remaining 6k. If I could stay focused, i could still beat 4 hours and get a PB. I reminded myself that two weeks ago, I would have gladly taken that. Life is for living. Just as i reached the dual carriageway, i was passed by a Clonmel AC top who shouted some words of encouragement. I didnt recognise the face but the support was just what I needed. I tried to run again and this time I didnt cramp. Not only that, but as I got up to speed, I realised the the enforced break (or possibly the Coke) had done me good. I pushed on across the flyover and down Nutley Lane avoiding the Everest-like speedramps and Grand Canyon potholes, now back on my sub 5:00 pace but my overall average slipped to 5:01. I pushed as hard as i could, repeatedly counting to 100 but as i hit Ballsbridge the DJ announced that i had a mile to go at 3:24:00. I figured a 6min mile was unlikely at the point and focused on getting home, milking the crowd in the home straight, stopping the clock at 3:31:42. So proud.25 min PB, 4 min neg split What went well...Peer supportOpening night,#nevermissamonday Tempo runs,Final surgeCoach availability.Guest coaches.Double days,Kilkenny 30k What could have gone better...Not much as it worked out.Big crowds for training, increased injury risk due to accidentally colliding with someone,Core strength/flexibility. I didn't do enough, didnt respect it.Started too fast in Waterford Greenway Half.Thanks John
Johnny Carey(First time Marathoner)
I used to play a bit of rugby but hadn't played properly in two years and had never done any proper running especially as I was a front row player!!So before the summer I would never have dreamed of running a marathon as I could barely run 5km. I had met Ian and joked that I'd never manage a marathon but he convinced me that I definitely could and set me the challenge of entering the Dublin City Marathon 2018 with his 18 week program. I was on holiday at the start of the program so didn't start properly until nearly three weeks into the program. I had started with the intention of seeing how far I could get. Ian's program starts you off slow and I remember wondering how will I ever make it to a marathon but slowly but surely my fitness got better and better and so did my running! I even managed to loose a couple of stone which has vastly improved my health! Every time I went on a run it was a new personal milestone- 5k, 10k, half-marathon, 30k and the full marathon at the end! The plan helped me get to this stage with gradual and varied runs given on Ian's program along with weekly meet ups with the main group which really helps it seem as you are part of a team which in reality you are! I am delighted that I completed the programme and all the long runs and training really were worth it to be able to cross the finish line in Dublin with comfort. Ian was always available to give advice and support to any worries I had and was able to tailor my training to my ability and it worked as I ran the whole way around the marathon without having to walk or take a break. Because of the programme I can now call myself a Marathon runner something I never thought I would say!
Brian Hogg(First time Marathoner)
As a very casual runner I never thought I would say I ran a marathon and never stopped. This never would of happened without the guidance of Ian. DCM training with Ian Purcell is the most enjoyable and positive way to get ready for a marathon no matter what level of runner you are. From the first night we met to talk about the training and the whole meaning of this new word maf I was put at ease that I can and will run a marathon in 18 weeks. The first few runs at maf were slow and you would think to yourself that this will never happen, until out of nowhere your pace has jumped you're doing longer distance with such ease and for the first time you feel like a long distance runner. Every training session was tough but fun in a great group environment. The encouragement, advice, great week filled workouts and guidance given by Ian were exceptional. Now I can say I ran a marathon comfortably and injury free, but best of all I crossed the line with a smile on my face and 42 new friends. Thanks to the coaching by Ian. I said I would like to run it once but October 2019 can't come quick enough. I would highly recommend Ian to anyone who is thinking of running a marathon that wants to finish it because with Ian you will. Thanks again.
Anne Marie Halpin(3:27.....27 min PB....2nd marathon)
I was late coming to the programme when I joined in the first week of September so I was little worried about the MAF training as I didn't have a base MAF to work on even though I was brining a fairly ok level of fitness as I had been training independently for the BS Half Marathon and that training seemed to have paid off. I did have an introduction to the MAF earlier in the year so I wasn't as freaked out by it this time and my pace seemed to be ok to my MAF. The structure of the training was exactly what I needed. From the Final Surge App to the morning email, that someone else was in control doing the thinking took the element of fear that I wouldn't be prepared for the marathon out of it. Also the fact that if we had any worries or questions Ian was just a message away I could have got a generic plan from the internet but I would never have known if it was working until race day and also I could have caused myself an injury or burn out when you are covering the mileage you do for marathon goals as a very novice runner. Regardless of your pace, ability, goals or what you wanted to get from the marathon Ian was going to bring out the best in you and definitely get you to achieve your goals. I love the way Ian is so realistic with you and tells you what needs to be worked on. The atmosphere within the group was very unique. Everyone was routing for each other and encouraging each other. Monday Tempo: was great, I always got a great sense of achievement from this, the longer the better, I was surprised by each week as it got harder how ready our bodies were for it. This was a training I embraced and worked hard at as I knew it was essential to keeping the endurance of the marathon.Wednesday: Speed, absolutely rotten rotten rotten, hate it crap at it!! But I kept turning up every week for this as 1. I knew it was good for me 2. Because it was different every week it wasn't repetitive and we didn't know what was ahead of us only to know we would be in pain!!!!!! 3. It was always done within a big group which was the key to getting this work done and we kept each other goingSaturday: Long runs, I think the fact a lot of these were done faster than race pace was the key to feeling so comfortable on race day. I did the most of these on my own which worked ok for me.I was very very worried about the double runs. I didn't know how these would play out on race day as we wouldn't be stopping 3/4 way for a rest and food lol. When I did both double days I did add an extra mile or mile and half to each morning run and did both runs as a good faster than race pace. They were tough but looking back now definitely worked. Got lots more miles in below race pace and still covered the mileage.Sunday: Recovery run, my favourite run of the week, especially in a group because it was a lovely social outing.The structure of the plan was perfect and having it a week in advance gave us the chance to work our week around it DCM Race Day:. Once again the fact that the day and race was planned out for me by Ian, was such a relief and I was very anxious, but we had mutually agreed on the plan in place so I didn't feel any pressure to run at a pace that I was not prepared for, in actual fact I had to hold myself back many times. The race itself was just perfect. It went better than I could ever have dreamed. I don't remember feeling under pressure and thinking at any stage I cant do this, the miles flew by quite quickly actually and I don't remember any part at all that felt undoable. Of course doing the post-mortem afterwards I do wonder did I hold back a little too much at the beginning, but that's what being a novice runner is about, learning. I always said to Ian, I want to run a marathon comfortably and that's what he gave me. I was feeling tired at mile 25 but was still able to keep the pace and I knew my parents were on the blue carpet waiting for me made me keep running. I sipped water all the way to mile 22 and I took 3 (caffeine free) water based gels and 4 jelly babies. I felt really good after the race, my tummy was good, energy was good, even managed the heels that night!! following morning I used the stairs in the hotel no problem, had very little aches in my legs, and by day 4 I'm feeling really good. Im booked for DCM 2019 again, and will be calling on Ian's plan again next year, because without him I don't think I'll ever make those dreams a reality!! I trust Ian, I trust he will look out for me. I trust his incredible knowledge of running and it effects on the body. I trust his plan. Marathon training is tiring, time consuming and hard work so to have many factors of it looked after by someone as professional and knowledgeable as Ian is half the battle.He just needs to sort out a few gold stars for all the days I'm super diligent when following plan! Thanks Ian for an amazing experience. Anne Marie.
Catherine Murphy (2nd Marathon. 4:40, PB by 5mins)
I heard it said this year that the finish line will change your life.For me that has been true of DCM. Training for the marathon is the quickest best way ever to get into shape. I'd attempted 3 half marathons in 2013, 2014, and 2015. Kinvara rock and road. Each.one was so hard. Ran out of steam at 8 or 9 miles each time. No idea what I was doing wrong. Kinda thought I just wasn't capable of any more.Training properly for first time in my life has been a revelation. I've more energy. Tons more staying power. Dare I say it a little more speed and running is FUN again. Even on double the distance. The full marathon. I lost 12 lbs training for DCM 2017, managed to keep that off over the summer and lost another 8 with the 2018 training plan. Fitter now than when I was 20. But it’s not just about getting into shape. The training group and the craic at the sessions, the support from the other runners, for someone who spent more than ten years training alone, its been amazing. Will I do DCM 2019? Haven’t decided yet, but I might have to. All I can say is thank you.Catherine
So here ends another great summer/autumn of Dublin marathon training. As well as everyone in our group, I'd like to say thanks to all the athletes of Clonmel AC, Cahir meet and train and Clonmel Tri Club for their continued support. Thanks also to John Dempsey of Verge for providing us with fantastic quality running gear. Next up is the John Treacy 10 mile group plan, Spring 2019 marathon plan, and Ironman Youghal plan.2018 has been a brilliant year. Best of luck to the last remaining member of our group, Gareth Coleman, who takes on the mighty challenge of the New York marathon tomorrow (4th Nov)Thanks everyone for your support and lets keep moving!Ian