{"id":175,"date":"2022-04-16T17:25:18","date_gmt":"2022-04-16T16:25:18","guid":{"rendered":"http:\/\/aheartforrunning.com\/?p=175"},"modified":"2022-12-27T12:13:48","modified_gmt":"2022-12-27T12:13:48","slug":"manchester-marathon-2022","status":"publish","type":"post","link":"https:\/\/aheartforrunning.com\/manchester-marathon-2022\/","title":{"rendered":"Manchester Marathon 2022"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"175\" class=\"elementor elementor-175\">\n\t\t\t\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-539fd65 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"539fd65\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-2ec8e2d\" data-id=\"2ec8e2d\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-element elementor-element-d6f71cd elementor-widget elementor-widget-text-editor\" data-id=\"d6f71cd\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<style>\/*! elementor - v3.13.3 - 28-05-2023 *\/\n.elementor-widget-text-editor.elementor-drop-cap-view-stacked .elementor-drop-cap{background-color:#69727d;color:#fff}.elementor-widget-text-editor.elementor-drop-cap-view-framed .elementor-drop-cap{color:#69727d;border:3px solid;background-color:transparent}.elementor-widget-text-editor:not(.elementor-drop-cap-view-default) .elementor-drop-cap{margin-top:8px}.elementor-widget-text-editor:not(.elementor-drop-cap-view-default) .elementor-drop-cap-letter{width:1em;height:1em}.elementor-widget-text-editor .elementor-drop-cap{float:left;text-align:center;line-height:1;font-size:50px}.elementor-widget-text-editor .elementor-drop-cap-letter{display:inline-block}<\/style>\t\t\t\t<p>The Manchester Marathon in 2022 hit all the right notes. I came off an injury riddled 2021, where I missed 9 months of training due to two torn adductor tendons. I put together a 16 week <i>Return From Injury<\/i> programme for myself which began, very gently, in mid-December 2021.\u00a0 Realistically the first three weeks were so easy this was more like a 13 week marathon programme.\u00a0 Still, as the first week came and went I managed 11 miles at a very slow pace. Man was it good to be back out running.\u00a0\u00a0<\/p><p>There were four of us heading over to do the Manchester Marathon. I was only coming back to the sport so I decided early on to do all of my training on my own.\u00a0 With my lack of training, I was starting to put on some weight at by the end of December.\u00a0 The target for Manchester was a sub-three hour finish. if I was totally honest with myself I was just happy to be training for something once again.\u00a0 In order to hit that target I had to focus on two things. I needed to lose a stone and a half weight and also get through the first few weeks pain free.\u00a0\u00a0<\/p><h3>Preparing for the Manchester Marathon<\/h3><p>There were some scary points in the training programme. After about three weeks the pains I had from torn adductors started to rear their head. I ran through those difficult weeks and eventually the training started to fall into place.\u00a0 I spent the month of February in southern Spain and got four weeks of lovely dry and mostly warm weather.\u00a0 As with most areas of Spain there were plenty of hilly runs and plenty of good miles along the coast.\u00a0\u00a0<\/p><p>By the beginning of March, when I arrived back home, I was starting to feel lighter. My running fitness was coming around nicely as well.\u00a0 At the start of the first week of training my weight was 174 pounds. Additionally, my weekly average resting heart rate was hitting 60.\u00a0 On my Monday morning weigh-in on March 7th my weight was down to 161 pounds. My weekly average resting heart rate of 45.\u00a0 My fitness was definitely getting there.\u00a0 As I really needed to ease into the plan I had to backload a lot of the bigger miles towards the end.\u00a0 This left me with only a ten day taper but by race day I felt really good.\u00a0 On the Saturday before race day my weight was down to 155 pounds and weekly average heart rate down to 42.\u00a0 My fitness was back, but there was still a big question.\u00a0 I hadn&#8217;t raced a single event during the entire course of this plan. I had no idea what kind of race shape I was in.\u00a0 This was going to be interesting.<\/p><p>My daughter, Catraoine, lives in Manchester and I was staying at the flat of a friend of hers, Jason.\u00a0 Catraoine and Jason were also both running the Manchester Marathon as well, so the logistics were real handy.\u00a0 There were four of us from Enniskillen who flew over from Dublin on Saturday morning.\u00a0 We all went our separate ways upon our arrival, with me heading to Salford Quays.\u00a0 I planned on playing it safe as far as my evening pre-race meal. We had a lovely pasta dinner with garlic bread to fuel us for the morning.\u00a0 I had learned my lesson from Chester in 2019.\u00a0 We had an early night and I slept as well as I&#8217;ve ever slept the night before a marathon.\u00a0\u00a0<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-846f3c6 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"846f3c6\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-33 elementor-inner-column elementor-element elementor-element-7ffba5c\" data-id=\"7ffba5c\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-element elementor-element-ebfa5d4 elementor-widget elementor-widget-image\" data-id=\"ebfa5d4\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<style>\/*! elementor - v3.13.3 - 28-05-2023 *\/\n.elementor-widget-image{text-align:center}.elementor-widget-image a{display:inline-block}.elementor-widget-image a img[src$=\".svg\"]{width:48px}.elementor-widget-image img{vertical-align:middle;display:inline-block}<\/style>\t\t\t\t\t\t\t\t\t<figure class=\"wp-caption\">\n\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"600\" height=\"600\" src=\"https:\/\/aheartforrunning.com\/wp-content\/uploads\/2022\/04\/Manchester-Running-600x600.jpg\" class=\"attachment-ocean-thumb-m size-ocean-thumb-m wp-image-580\" alt=\"\" srcset=\"https:\/\/aheartforrunning.com\/wp-content\/uploads\/2022\/04\/Manchester-Running-600x600.jpg 600w, https:\/\/aheartforrunning.com\/wp-content\/uploads\/2022\/04\/Manchester-Running-300x300.jpg 300w, https:\/\/aheartforrunning.com\/wp-content\/uploads\/2022\/04\/Manchester-Running-100x100.jpg 100w, https:\/\/aheartforrunning.com\/wp-content\/uploads\/2022\/04\/Manchester-Running-150x150.jpg 150w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/>\t\t\t\t\t\t\t\t\t\t\t<figcaption class=\"widget-image-caption wp-caption-text\">Running with my pacer Keith<\/figcaption>\n\t\t\t\t\t\t\t\t\t\t<\/figure>\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-33 elementor-inner-column elementor-element elementor-element-4304a28\" data-id=\"4304a28\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-element elementor-element-5537887 elementor-widget elementor-widget-image\" data-id=\"5537887\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t<figure class=\"wp-caption\">\n\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"600\" height=\"600\" src=\"https:\/\/aheartforrunning.com\/wp-content\/uploads\/2022\/04\/Manchester-With-Catraoine-600x600.jpg\" class=\"attachment-ocean-thumb-m size-ocean-thumb-m wp-image-581\" alt=\"\" srcset=\"https:\/\/aheartforrunning.com\/wp-content\/uploads\/2022\/04\/Manchester-With-Catraoine-600x600.jpg 600w, https:\/\/aheartforrunning.com\/wp-content\/uploads\/2022\/04\/Manchester-With-Catraoine-300x300.jpg 300w, https:\/\/aheartforrunning.com\/wp-content\/uploads\/2022\/04\/Manchester-With-Catraoine-100x100.jpg 100w, https:\/\/aheartforrunning.com\/wp-content\/uploads\/2022\/04\/Manchester-With-Catraoine-150x150.jpg 150w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/>\t\t\t\t\t\t\t\t\t\t\t<figcaption class=\"widget-image-caption wp-caption-text\">Catraoine &amp; I after finishing Manchester<\/figcaption>\n\t\t\t\t\t\t\t\t\t\t<\/figure>\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-33 elementor-inner-column elementor-element elementor-element-a07413a\" data-id=\"a07413a\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-element elementor-element-4aa685b elementor-widget elementor-widget-image\" data-id=\"4aa685b\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t<figure class=\"wp-caption\">\n\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"600\" height=\"600\" src=\"https:\/\/aheartforrunning.com\/wp-content\/uploads\/2022\/10\/Manchester-3-From-Enniskillen-600x600.jpg\" class=\"attachment-ocean-thumb-m size-ocean-thumb-m wp-image-576\" alt=\"\" srcset=\"https:\/\/aheartforrunning.com\/wp-content\/uploads\/2022\/10\/Manchester-3-From-Enniskillen-600x600.jpg 600w, https:\/\/aheartforrunning.com\/wp-content\/uploads\/2022\/10\/Manchester-3-From-Enniskillen-300x300.jpg 300w, https:\/\/aheartforrunning.com\/wp-content\/uploads\/2022\/10\/Manchester-3-From-Enniskillen-100x100.jpg 100w, https:\/\/aheartforrunning.com\/wp-content\/uploads\/2022\/10\/Manchester-3-From-Enniskillen-150x150.jpg 150w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/>\t\t\t\t\t\t\t\t\t\t\t<figcaption class=\"widget-image-caption wp-caption-text\">3 very happy runners from Enniskillen<\/figcaption>\n\t\t\t\t\t\t\t\t\t\t<\/figure>\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<div class=\"elementor-element elementor-element-a78da17 elementor-widget elementor-widget-text-editor\" data-id=\"a78da17\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<h3>Race Day Prep<\/h3><p>I woke at 6am, showered, and dressed into my gear with my throwaways over my race kit.\u00a0 For breakfast I had porridge, two slices of toast with peanut butter, coffee and a pint of water.<span style=\"font-family: Montserrat, sans-serif; font-size: 14px; font-style: normal; font-variant-ligatures: normal; font-variant-caps: normal; font-weight: 400; color: var( --e-global-color-text );\">From there it was back into my room to pack my bag for the drop and double check everything was in order. Soon we headed off for the 10 minute walk to Catraoine&#8217;s.\u00a0 Catraoine&#8217;s boyfriend, Harry, as well as her flat mate, Orlagh, were running the relay and all five of us set off for the bag drop.\u00a0 I needed to be there between 8:20 and 8:30 according to the Manchester Marathon organisers. We arrived on time and bumped into my other Enniskillen friends.\u00a0 We all got ready, deposited our bags at the drop tent and made our way to our starting pen.\u00a0 The sun came out and although it was still cool, the weather was really shaping up to be dry and calm.<\/span><\/p><p style=\"font-variant-ligatures: normal; font-variant-caps: normal; font-family: Montserrat, sans-serif; font-size: 14px; font-style: normal; font-weight: 400;\">One of my good friends from Enniskillen, Tara, and another friend, Keith were planning on staying close to each other.\u00a0 Keith was on form and had run his previous three marathons under three hours.\u00a0 He offered to pace a steady sub-three hour race.\u00a0 Tara and I both had the same marathon PB at 3:06. We were both hoping to stay with Keith on our sub-three hour attempt.\u00a0 That was the plan anyway.<\/p><h3>The Manchester Marathon Race<\/h3><p style=\"font-variant-ligatures: normal; font-variant-caps: normal; font-family: Montserrat, sans-serif; font-size: 14px; font-style: normal; font-weight: 400;\">The conditions were near perfect when the gun went off at 9:15am.\u00a0 As is the case with any city marathon the first few hundred metres were spent finding our space and getting into a rhythm.\u00a0 Keith was out front and I found a wee window of space behind him.\u00a0 The last I saw Tara she was just behind my left shoulder.\u00a0 That was literally the last I saw of Tara.\u00a0 Keith and I hit the 10k mat at 43:08, just outside our target time. We hit the halfway point at 1:30:31, just outside the target once again.\u00a0 If I was to run sub-three I would need to\u00a0<a href=\"https:\/\/www.outsideonline.com\/health\/running\/racing\/race-strategy\/how-and-why-to-hit-negative-splits-in-your-next-race\/\" target=\"_blank\" rel=\"noopener\">run a negative split<\/a>.\u00a0 I had never run a negative split!<\/p><p style=\"font-variant-ligatures: normal; font-variant-caps: normal; font-family: Montserrat, sans-serif; font-size: 14px; font-style: normal; font-weight: 400;\">The second half of the course offered a few more hills, particularly during miles 16-18. Believe it or not, this section of the course was my fastest.\u00a0 The first half of the course had to be mostly flat or downhill as my quads were reminding me by mile 12.\u00a0 During my training I was taking gels at miles 15, 19, and 23 and those intervals were working fine for me. I got my energy boost and my stomach handled them nicely.\u00a0 During the race I took my first gel at mile 14.5 and my second at 18.5.\u00a0 Everything was going fine. We hit the 30k mark at 2:07:54, back on target.\u00a0 This was certainly going to be interesting.<\/p><p style=\"font-variant-ligatures: normal; font-variant-caps: normal; font-family: Montserrat, sans-serif; font-size: 14px; font-style: normal; font-weight: 400;\">I took water now and again as well so I was pretty well hydrated.\u00a0 It wasn&#8217;t warm by any stretch but it wasn&#8217;t cold either.\u00a0 I wasn&#8217;t sweating a whole lot, so it was ideal racing conditions for most people.\u00a0 At mile 23 I should have taken a third gel, but I was feeling good and taking the gels and water always takes me out of my rhythm so I thought I&#8217;d be ok without the last one.\u00a0 This may have been where I went wrong.\u00a0 Miles 25 and 26 ended up being 7:06 and 7:15 which knocked me off my sub-three hour pace and I crossed the finish line in a time of 3:00:29.<\/p><p style=\"font-variant-ligatures: normal; font-variant-caps: normal; font-family: Montserrat, sans-serif; font-size: 14px; font-style: normal; font-weight: 400;\">\u00a0<\/p><h3>The Result<\/h3><p style=\"font-variant-ligatures: normal; font-variant-caps: normal; font-family: Montserrat, sans-serif; font-size: 14px; font-style: normal; font-weight: 400;\">For many people this would be crushing.\u00a0 However, for me, I was absolutely delighted.\u00a0 After missing the majority of the previous year I had come back and in my first race back I knocked out a six minute PB.\u00a0 I know I have <a href=\"https:\/\/aheartforrunning.com\/kildare-thoroughbred-marathon-2022-sub-three-hour-marathon\/\">my first sub three<\/a> in me and all going well I&#8217;ll get it this year.<\/p><p style=\"font-variant-ligatures: normal; font-variant-caps: normal; font-family: Montserrat, sans-serif; font-size: 14px; font-style: normal; font-weight: 400;\">Keith stuck with his plan and ran his steady pace to finish side by side with Tara who did run her first sub three hour marathon in a time of 2:59:48.\u00a0 When I crossed the line I saw the two of them and I knew she had done it.\u00a0 The three of us were brimming with smiles as you can see from the photo above.\u00a0 That photo was taken on the finish line just after receiving our medals.<\/p><p style=\"font-variant-ligatures: normal; font-variant-caps: normal; font-family: Montserrat, sans-serif; font-size: 14px; font-style: normal; font-weight: 400;\">The race should serve as a lesson in city marathon organisation and planning.\u00a0 Everything was done perfectly and the people of the city owned the race on the day.\u00a0 There was so much support and noise on all the right locations.\u00a0 I can&#8217;t say enough about the organisers or the people of Manchester and I enjoyed that race more than most. I took great satisfaction from putting together a running plan, nutrition plan, and a strength &amp; conditioning plan that worked well. It allowed me to run a huge PB after what was an awful hard year.\u00a0 I cannot wait for the next one. Next is some <a href=\"https:\/\/aheartforrunning.com\/post-marathon-recovery\/\">post-marathon recovery<\/a>.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-c4914f7 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"c4914f7\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-34bfb85\" data-id=\"34bfb85\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>The Manchester Marathon in 2022 hit all the right notes. I came off an injury riddled 2021, where I missed 9 months of training due to two torn adductor tendons. I put together a 16 week Return From Injury programme for myself which began, very gently, in mid-December 2021.&nbsp; Realistically the first three weeks were [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":182,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[17,11],"tags":[27],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v22.0 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Manchester Marathon 2022 - A Heart For Running<\/title>\n<meta name=\"description\" content=\"The Manchester Marathon 2022 was everything it was billed to be. 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