249 marathon project valencia marathon expo

The 2:49 Marathon Project - Valencia Marathon Race Report

December 3, 2024

The 2:49 Marathon Project - Valencia Marathon Race Report

The 2:49 Marathon Project - The Valencia Marathon Race Report is here. It was a tough day at the office. I went into the morning full of optimism and positivity. As the day went on, however, it was feeling harder and harder. I'll go through the week leading up to it and give my full race report down below.

The 2:49 Marathon Project Week 15 Update: The Daily Updates

Week 16 was a very light week of the taper. There were only 3 days of short runs before Marathon Sunday. One mile of speed work on one of the runs, but the majority of the work was just a matter of keeping my legs fresh and active. When it comes to the metrics, a more carb -focussed week of eating should have kept my carb stores high, especially considering the very low volume. I slept well, ate well, and took care of my tired muscles. So how did it all go?

Monday:

Monday was a rest day. After a decent Sunday run with some good miles thrown in, Monday's rest day was a matter of putting the feet up and working at my desk.

Running Details:

HRV: 159.7

Nutrition Statistics:
Calories: 1872
Protein: 130g
Carbohydrates: 216g
Fat: 52g
Water: 3 Litres

Strength & Conditioning: 20 minute bodyweight routine

Sleep: 6 hours 19 minutes

Tuesday:

Tuesday had me doing 3 miles with 1 mile hard in the middle. I ended up doing closer to 4 miles with the second mile at 5:53/mile pace. I felt good and it was good to put a little push on. The weather was excellent too, which is always a bonus.

Running Details:
Distance: 3.98 miles (6.41 km)
Avg Pace Overall: 7:25/mile (4:36/km)
Running Shoes: Nike Alphafly 2
Time & Temperature: 9:13 - 12 C (54 F)
HRV: 130

Nutrition Statistics:
Calories: 1932
Protein: 105g
Carbohydrates: 227g
Fat: 68g
Water: 3 Litres

Strength & Conditioning: 20 minutes yoga

Sleep: 6 hours 55 minutes

Wednesday:

Wednesday was the second rest day of the week. Feet up!

Running Details:
HRV: 135.4

Nutrition Statistics:

Calories: 2547
Protein: 153g
Carbohydrates: 299g
Fat: 81g
Water: 3 Litres

Strength & Conditioning: - 20 minutes yoga
Sports Massage

Sleep: 5 hours 48 minutes

Thursday:

Thursday was another easy 3 miler. No speed added in.

Running Details:
Distance: 3.01 miles (4.84 km)
Avg Pace Overall: 8:54/mile (5:32/km)
Running Shoes: Asics Novablast 3
Time & Temperature: 16:22 - 19 C (66 F)
HRV: 127.7

Nutrition Statistics:
Calories: 2183
Protein: 125g
Carbohydrates: 270g
Fat: 67g
Water: 3 Litres

Strength & Conditioning: 20 minutes yoga
Reflexology

Sleep: 6 hours 15 minutes

Friday:

Friday in Week 16 was a very easy 2 miler. I ended up with 2.4 miles, but the pace was quite gentle and conversational.

Running Details:
Distance: 2.45 miles (3.94 km)
Avg Pace Overall: 10:28/mile (6:30/km)
Running Shoes: Nike Revolution 6
Time & Temperature: 8:41 - 11 C (52 F)
HRV: 102.6

Nutrition Statistics:
Calories: 2176
Protein: 81g
Carbohydrates: 301g
Fat: 72g
Water: 3.75 Litres

Strength & Conditioning: 20 minutes yoga

Sleep: 6 hours 17 minutes

Saturday:

Saturday was a travel day up to Valencia and a trip to the marathon expo.

Running Details:
HRV: 104.2

Nutrition Statistics:
Calories: 2146
Protein: 95g
Carbohydrates: 320g
Fat: 64g
Water: 3.5 Litres

Strength & Conditioning: 20 minutes yoga

Sleep: 7 hours 6 minutes

Sunday:

The Valencia Marathon Race Day! Report below.

Running Details:
Distance: 26.49 miles (42.63 km)
Avg Pace Overall: 6:49/mile (4:14/km)
Running Shoes: Nike Alphafly 1
Time & Temperature: 8:25 - 9 C (48 F)
HRV: N/A

Nutrition Statistics:
Calories: N/A
Protein: N/A
Carbohydrates: N/A
Fat: N/A
Water: N/A

Strength & Conditioning: N/A

Sleep: 6 hours 29 minutes

Body Weight

My weekly weigh-in had the scales tipping at 153.4 lbs (69.6 kg). Quite a bit heavier than I wanted to be, but similar to my weight when I ran 2:58 in Kildare in 2022.

Strength & Conditioning

I did my 20 minute bodyweight routine 1 time and yoga 5 times during the week.

The 2:49 Marathon Project - The Valencia Marathon Race Report

What can I say? The 2:49 Marathon Project was just that, a project. I felt it was necessary to go for it. Full stop! I was going for it from mile one. What is the point of training, documenting and aiming for a 2:49 finish and then adjusting the goal midway during the race. I know that seems ridiculous, but that's what was going through my head. I committed to a certain pace and I was going to run my hardest the whole way around. The project came to an end with a 3:00:43 finish at the marathon.

For some reason, I struggled in the 2024 Valencia Marathon. I had to work much harder than I had to work in most of my previous marathons. They are all hard, there's no question about that. This one in particular just felt excruciating. My pace started slipping fairly early on. By mile 12, I hit my first 6:40 minute mile, which was where the drifting started. Then into the 6:50's and a 7:01 in mile 18. From mile 20 on, it was all 7's.

I found the water stops to be a particular problem for me. As I slowed down to grab a bottle of water, it was getting increasingly more difficult to get back to pace. It was nearing the impossible. My quads were shouting at me early, but never to the point that finishing was ever in question.

I remembered from the 2023 Valencia Marathon that if I could just reach mile 25, the last mile was a beautiful downhill finish. Just get me to 25 and I could push on. Well, pushing on was not an option. Viewing the video from that last mile I look as though I may have been shot somewhere along the route. I can safely say that wasn't the case, but it sure felt like it.

I haven't experienced this type of struggle in quite some time. I believed a 5 minute PB was not only possible, but I was confident I could run 2:49. It just wasn't to be in Valencia this year. If this wasn't the 2:49 Marathon Project, I would have gone into the race with three race plans. I would have adjusted the goal early on and I am confident I would have at least come in under the 3 hour mark. But that wasn't what the day was about. This was about leaving it all out there, early on and every mile.

How Do I Feel About The Finish At The Valencia Marathon?

I'm as proud of this race as I have ever been about any race. These marathons are hard work. I had to work extremely hard on Sunday, December 1, 2024 in Valencia. I put in the effort during those 16 weeks leading up to it as well. Why would I, or anyone, be anything but proud of finishing the race of such difficulty? Was it the result I wanted? No, but I am proud of the effort, the physical strength and the mental fortitude it took to finish on such a difficult day.

At the end of the 16 week block I had put in just under 825 miles (1325 kilometers). This is about 10 miles less than I ran for my Manchester block and about 45 less than London in 2023. The volume was pretty spot on. There are lessons to be learned though, as with any race.

The race itself was a wonderful experience. It was a heartfelt tribute to the people of Valencia and the surrounding community. They were out in force during a difficult time. The city needed a boost; an injection of positivity. The organisers of the Valencia Marathon did a wonderful job of running this event for the people of the local community and they should be commended. The volunteers were just amazing. A big thank you and congratulations from me and those I know who took part.

The 2:49 Marathon Project Lessons Learned

OK, I have things I will do differently for my next marathon. During this training block I lost some key training at the worst time. I recall mentioning from even before the mid-way point that I was struggling to hit and keep my pace. This turned out to be an iron deficiency in my diet. This had a bigger impact than I thought. It was hugely beneficial to get that back on track, but I missed significant time trying to regain my pace without knowing the cause. That was remedied within 10-days once identified.

Secondly, I missed 8-days of training due to a strained adductor. I believe this was introduced while incorporating reverse lunges into my bodyweight routine. These two issues meant I missed some key workouts.

The last thing I would say is that it will be more beneficial to get closer to target race weight early, maybe even before starting the training block. I think this may be a key component that I will try for the next one. I maintained excellent discipline in my training, however, I did not do so when it came to my nutrition. When training at the edge of one's capabilities, nothing can be left out of the equation. Lesson learned!

Sincere Thank You

I'd like to take this opportunity to thank every single person who took the time to read this blog, watch my videos and support me along the way. A special thank you to my sponsor, Sean Harkin Photography for his support along the way.

Where Can You Follow the 2:49 Marathon Project?

Daily updates will be shared on my Instagram account and Tiktok account. Weekly updates will be in longer form on YouTube , my Facebook page, and here on the A Heart for Running blog.

If you are on any of these platforms, I would very much appreciate a follow. It would be a huge boost to my chances of reaching my goal.

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Weekly Metrics:

This is the Week 16 Updates

Friday Weigh-in Pounds: 153.4 lb (+ .2 lb)
Friday Weigh-in Kg: 69.6 kg (-.1 kg)
Average Resting HR: 41 bpm (-2 bpm)
Average 7-Day HRV: 126.6 (+ 36)
Average Nightly Sleep: 6:40 hours (-14 minutes)
Average Daily Protein: 115g/day (+2g)
Average Daily Water: 3200 ml/day (-)
Total Weekly KM's: 57.8 (-19 km)
Total Weekly Miles: 35.9 miles (-11.8 miles)

Click here to see last week's metrics