Workplace accidents. The biggest cause?

The top 10 causes of workplace accidents and injury have just been released.

In general workplace incidents have been reduced, however the cost to business still remains eye watering at more than $58 BILLION per year!!

As you can see the Nr 1 cause of workplace injury comes from our own actions. Pushing, pulling, lifting , reaching.

Simple mechanical injury that can easily be avoided through staff training and implementation of protocols and procedures for manual handling.

With a coordinated effort we can reduce this number dramatically.

What training or procedures has your workplace set up to address manual handling?

How to turn Project Failure into a Win..

Bottom line, none of us are perfect and to quote a favorite expression of mine about ‘failure’ – if we are not making mistakes we are not taking risks and definitely not learning anything.

Sometimes projects go buttery smooth with everything falling into time and place EXACTLY as planned. However, more often than not, we hit speed bumps along the journey and from time to time even project failures.

It’s how you react to the failure that marks you out as the professional. Here’s some advice on how to make that failure into a win..

Speak wisely about project failure & be winning:


Q: I want to make a great impression in an upcoming interview for an internal role in a different department, but my current department has had major project failures this year. How can I best use the bad experience in the interview?

A: If the project failures have been high profile, the interviewers will be interested in learning more about them. Your response should be akin to how you answer the traditional interview question, “What are your strengths and weaknesses?” Everyone knows people aren’t perfect, and the same goes for projects.

First, when the question about failure arises, relax. Your answer can demonstrate you’re ready for the position. I always look for project managers who have experienced failure. Without that learning experience, how can they ever be prepared for when it inevitably happens?

Actively demonstrating the lessons learned is a great way to talk about project failure—but do it professionally rather than emotionally. Avoid the blame game, because your interviewers are likely to know the employees involved. Instead, talk about people in more generic terms such as “the client,” “users” or “management.”

Then get more specific on project details, such as risk management issues or process problems that show the causes of the failures. And finally, describe what you did to right the ship—or portray what you would do to correct the same problems in the future.

Never guarantee similar issues won’t happen again. The interviewer wants assurance that you can handle projects that are not all smooth sailing and that you can draw on your experiences to navigate choppy waters.

Don’t hide from ‘failure’

A debrief of a project failure is an opportunity for you as a Project Manager to display your skills at figuring out where things did not go as planned and provide you with the knowledge and experience to establish systems that will prevent a repeat of the occurrence.

project failure is a way to win
We learn from failure

Article inspiration and Source: No pain, no gain

Scott, L. (2014). No pain, no gain. PM Network, 28(2), 22.

What happens when Change Management meets employee resistance to an RPA roll out?


“RPA is a promising new development in business automation that offers a potential ROI of 30-200%—in the first year. Employees may like it, too.” 
— Xavier Lhuer, McKinsey and Company

The line “Employees may like it, too.” is so simple and understated yet sums up possibly the biggest stumbling block in any Change Management process.

Employees. Their reaction to change can be driven by many factors including a fear that their job or position is under threat.

“What’s wrong with the way we always did it?”

People hear ‘Robotic Processing Automation’ and think of auto factory production lines. RBA applies to any process or production that can be automated, not necessarily ‘robotized’.

Robotic processing automation promises a substantial return on investment that has attracted the attention of business leaders. While the ROI can be impressive, the majority of cost savings are realized by reducing employee headcount. Find out how a change team can identify and mitigate employee resistance to an RPA implementation and create a successful change initiative.

Again a line that is worth addressing “..reducing employee headcount.

In my experience change management is NOT about reducing staff numbers. It is in fact about removing the human element from mundane repetetive processes and empowering the staff to become more productive and efficient at other tasks more suited to their skills.

Just like any other process in project management, effective change management involves clear planning and communication of what the process means.

Focus on the positive side of things:

  • you may not have to work late or through lunch anymore
  • you are able to duplicate your time on data entry by engaging more people in a simpler process (webforms)
  • you will engage with techno phopes who shy away from noraml data entry due to spreadsheetaphobia – empowering and motivating
  • your company will be SO much more productive as back office and admin tasks are smoother releasing more time for overwatch and analysis
  • you can centralize data making it easier for key stakeholders and management to access and inform themselves without absorbing hours of others time

Don’t forget to be in front of the negatives:

  • there will be people who expect a magic wand approach – change is an iterative process. Roll out steady, sandbox and stress-test .
  • there will be retraining and many repetitive questions and answers – you are the person with the plan and in the know, you MUST be patient with people, they are willing to learn.
  • it will take time and you may feel there is no end. Well, there isn’t! At some point your process will gain critical mass and others will take it forward and be ambassadors for your process.

Article Inspiration Source: Mitigating Employee Resistance to an RPA Implementation

Resource Management

Regardless of how simple, complex, large or small your project is you will need resources in order to complete it.

A resource is any material, machine, person or software that is integral to the success of your project. Ensuring you have the right resource at the right time and place that it is needed is where resource management comes into play.

What do you need?

People to manage and fulfill tasks

Machinery, tools and vehicles to enable them to carry out work

Raw materials, components and supplies that make up the product or service.

Where do you need it?

Usually at the project worksite or manufacturing facility however the transport and logistics behind getting everything to your location as you require it is part of resource management.

How many are required?

Goes without saying whether it is 1 or 100 of anything you still have to know “how many are required?” This comes from experience and knowledge of your particular field.

You also need to consider the productivity (of human resources especially) level in resource management. There’s no point in throwing all your equipment and people at a task and having 50% not being utilized.

When do you need it?

Obviously referring to your project schedule you will have a fair idea of when you physically need your resources in place. It is worth bearing in mind you will also need to note any mobilization time necessary to get your resource to where you want them when you want them – this is your “lead time” when it applies to materials & machinery; “availability” or “workload” when it comes to staff & subcontractors.

Ultimately efficiency & productivity in any project will be a reflection of how well resources are being allocated and managed.

The problem with Back-Pack Blowers

As anyone in the landscape industry would be aware the back pack blower is now ubiquitous as a piece of equipment and pretty much all self respecting landscape maintenance contractors will own at least one and possibly a full fleet of various blowers for leaf and debris control.


Being a landscaper, the sound of duelling blowers is something you get used to. It doesn’t mean you like it, but you do realise it is the sound associated with getting work done and possibly meaning that that particular clean up project is almost finished.

To a member of the general public the back-pack blower is nothing less than a menace. Click To Tweet

Noisy, dust raising and polluting. A constant interference in their daily routine. Less tolerable* than a lawn mower, hedge trimmer or weed-whacker.

(*in truth, I believe the ‘tone’ of the back-pack blower engine is the issue rather than the volume – I am developing some results on this at the moment).

The town meeting was a positive discussion, both sides recognising that the back-pack blower is an important piece of equipment in allowing home owners to have their property looking the way they want it without the expense of laborious sweeping or hoards of manpower to rake up leaves and debris.

However the noise!

What can we do about it?

The largest complaint appeared to be marauding, guerrilla type landscapers who blitz a neighborhood with trucks emptying of crews mounted with backpack blowers who start blowing debris from property to property and public street. Regardless of time of day or indeed working day restrictions these crews ignore the wanton pleas from neighbors begging for peace and quiet over breakfast or evening meals.

To generate a solution we need to identify the main problems and the key points of argument:


Yes backpack blowers are loud. How loud is a matter of circumstance. How close are you to the source? Are you the operator or observer.

With noise, OSHA's permissible exposure limit (PEL) is 90 dBA for all workers for an 8 hour day. Click To Tweet

For most operators the solution is linear. Like all Safety Matters the goal is to minimise the risk of exposure which causes damage over time. Looking at the hierarchy of control and applying it to petrol backpack blowers for operators:

  1. Elimination – operators can not eliminate the noise of a backpack blower. It is a fact of life when it comes to operating these machines – the internal combustion engine makes noise.
  2. Substitution – this is where the option of battery powered machines may come into the picture as a possible option.
  3. Engineer – noise reducing exhaust, limited power ratings, machine built to place engine and exhaust as far from operator as possible. This step has probably reached the pinnacle of design limits.
  4. Administrative – this is governance; limiting time of exposure, training people in efficient operation (no need for 100% throttle 100% of the time) using as a last resort (rakes, brooms etc first)
  5. PPE – when all else fails you use PPE to mitigate the risk of hearing and vibration damage. Noise reducing ear muffs, goggles, gloves and a dust mask (if warranted)

For observers it is entirely different – you can’t hand out ear muffs to every passer by!

However you will find that while it is excruciatingly annoying for most observers, unless you are right on top of the blower & operator the noise levels will (generally) be within the ‘safe’ zone of <90dBl.

This does not eliminate the nuisance factor though which is more likely caused by landscape crews working an area. This means residents at home during the day may get no break from the sound reverberating around their community all day long.

The ability of this sound - in particular its lower frequency components - to travel over long distances suggests that GLB sound has a wide ranging impact on surrounding communities... Click To Tweet

Source –


It is inevitable when using a blower that you are going to raise dust and debris into the air. Its inevitable using a brush too and a research paper in

Aside from the nuisance mentioned above, there are respiratory issues for operators and observers around the issue of air borne particles. A research paper found that in terms of Particulate Matter contribution backpack blowers  generate 100 times less  airborne debris than vehicles driving.

Also interesting is:

The broom operator was able to move the surrogate material along the concrete surface quite rapidly with the broom; resulting in emissions similar to those obtained with power leaf blowers.

Similar to above the solution here is operator training – lowest blower speed possible to move debris, gather in piles and avoid blasting big heaps of debris, limit blower use to cleaning lawns and borders as much as possible.

Engine Emissions & Pollution

This is a common argument however in modern equipment it really doesn’t stand up to scrutiny as the EPA has mandated that all small engines must confirm to strict exhaust emission requirements.

We can refute this argument quite easily with facts where you will see in general the contribution factor of petrol powered equipment is minuscule when compared to vehicles.

Blower emissions


Possible Solutions & Best Practise

The number one alternative (brushing and wide-scale raking is not a practical alternative for commercial operations) to petrol powered blowers is battery power.

My personal issue with this is of the 3 key arguments only one point is addressed in a mildly satisfactory way while a second is neutral and the third is totally unsatisfactory.

Battery Powered Noise

Changing from petrol to electric or battery simply changes from one type of noise to another.

Battery and electric motors produce noise at a similar dB level as petrol!! The key difference which people tend to miss is the sound is a different frequency. Think of vacuum cleaner whine or similar from a cordless drill.

Battery Powered Dust

 Dust is dust, same old issue here if you have equivalence in power or airforce rating between the two blowers.

Battery Powered Emissions

This is the biggest issue.

Bear in mind the carbon, greenhouse gas generating, polluting contributions of the production of electricity to charge your batteries in the first place before you use this argument.

Renewable energy production from wind or wave is still a long way off. Unless you have already invested in windgenerators or solar banks you will be reliant on the national grid to charge your multiple batteries.

Not to mention the ecological damage caused by mining for battery minerals

Best Practise

If you are not ready to consider battery power or alternative methods then you should at least train your operatives to be considerate and courteous. There is no need to be blasting a blower for hours as a chain gang (autumn/fall aside). Use it briefly for final clean up after maintenance operations or end of day neatness.

Consider pedestrians, cyclists and drivers if using near a road. Dust, dirt and particles are a nuisance – would you like an unexpected blast of grit to your face or paintwork? Drop the power and turn your back  for a few seconds, let people pass.

Throttle up and down reacting to the debris you are dealing with. There is no benefit to you and its definitely not quicker to run 100% throttle and push a pile of dirt in front of you. Make a small pile with the blower, pick it up with a shovel and use the blower to gather the residual into the next pile.


Petrol backpack blowers whether you consider them a pest or not will be a part of our daily lives for a while to come.

Personally I think the next 10 years may see the costs of battery power balance out where power rating compares and renewable energy makes the choice a more environmentally sound one.

As for banning. It’s not really the landscapers fault when people employ them to do a job and then ask to remove their tools.

Are you ready to pay the additional cost for manual labor clearing leaves or sweeping your yard?


Whats the best way to dry your running shoes?

There’s no getting away from the fact it’s that time of year when every second run is sure to be in a rain shower or through puddles. Shoes, socks and feet are going to get wet. That’s a fact!! The trick is getting the shoes dry for the next run.

There is tons of advice available online from a plethora of reputable sources; stuff them with paper, bung them under the radiator, oven dry (?!!?!)

google search for dry your running shoes

The best method we find is to dry them naturally. Let air and gravity be your friends and you will avoid some of the pitfalls of force drying or stuffing your shoes.

  • stinky smells – trapped moisture is breeding ground for bacteria who activate when your feet warm the shoes.
  • breakdown – just the same as leaving shoes in a hot car boot heat breaks down glues and shortens the life of your uppers.’s that time of year when every second run is sure to be in a rain shower or through puddles.CLICK TO TWEET

Our 8 steps for dry running shoes:

    1. Knock mud & dirt off them (outside!)
    2. Remove the sock liner or insole from the shoe – wipe dirt off and inspect base for grit or sand (these small granules can cause hotspots & blisters)
    3. Remove any visible water inside the shoe – into sink or drain
    4. Open laces and release shoe tongue to open the collar of the footwear.
    5. Position shoes on door handles – ideal use for a kitchen door or toilet door as air moves freely around rather than hanging the shoes on a shoe rack against the wall.
    6. Place sockliners on top – let them air dry and it means they don’t get separated from the shoes!!
    7. Place towel on floor under door!! There will be moisture draining from the shoes
    8. Leave over night.


View this post on Instagram


Wet shoes after #TrailTuesda? The best way to dry your shoes is a combination of drip and air drying. #AKWest #trailrunning #runningshoes

A post shared by Seán (@runningmatters) on


That’s it!! The easy way to dry your shoes and avoid stressing fabrics or culturing a new breed of bacteria!!

Amsterdam Marathon 2013 a running report

No excuses, the day didn’t go to plan.

But that’s what happens to plans. They don’t always go. Its your reaction to the situation that decides the outcome.

Sunday didn’t go to plan.

There are some simple reasons why. There will be a fair bit of soul searching going on, a reasonable, healthy bit of self doubt, but that’s to be expected. I think.

There will be a race report, when I’m not thinking about ‘what if?’

For now:

  • I responded brilliantly to the training plan.
  • I finished.
  • I PB’d against my last completed marathon by 29mins.
  • I’m not injured (tired & run down – yes, injured – no)
  • This is only my second marathon.

Yep they’re all positives. What about the negatives? I’ll save them for the race report but at the end of the day a negative doesn’t exist when you consider the positives 🙂

Dam Buster Part 1

I find the longer you leave off doing these #racereports the less likely they are to write themselves.

Heading for #AmsterdamMarathon last Friday I had a very positive feeling about how I was running, how training had gone, how prepared I was. As they say, the work is done, no need to cram now, jut get out there and do it.

I had a mental image of being just like the Lancaster bomber of the movie and becoming a Dambuster. Looking back now with a clear mind I can see the positives far outweigh the negatives I was feeling at the start of the week.

An early flight from Dublin to Amsterdam had us on the train and into Centraal Station before breakfast time on Saturday. Bar the events surrounding the ignoramus in the row in front of us insisting on flinging his seat back on Conor’s knees (despite realising he was sitting there) which lead to a very bumpy flight for one set of passengers and a very grumpy 6’4″ ex rower and powerhouse, it was a pleasant flight and arrival.

Finding the hotel was easy enough, 15 mins walk from the station had us admitted through a door and facing-

Gonna be fun on Monday!!
Dropping the bags at reception we had a cup of coffee and some breakfast before heading out to catch a tram down to the Olympic Stadium
and on to the Sporthallen Zuid where we were greeted by big queues and a MONSTROUS pair of +Mizuno Running Rider 17 which are having their European launch in Amsterdam.

Into the hall, round to the right and through to efficient queues to collect your race number, pins and voucher for your T-shirt. Exiting the hall you can check your chip (in the number) making sure it is you and that it is working (very important if you are chasing a PB, the times have to be spot on!).

Up the ramp and into the main hall which was wedged!! We worked our way through and while I drooled and dribbled over all the running gear (most of which I can get at home!) Conor aimed for the T’shirt line. I was looking out for pacing bands and a pacer stand (as per #DublinMarathon) but there was none to be found – I didn’t realise it but this should have been an indication of things to come.

After wandering around the hall for a short while we bought up Mizuno Clogs. Special version of the Dutch clog (klompen) which would be given to the kids as slippers. A sure, a pair had to be got for ourselves and the wives too while we were at it 🙂

Bearing bags of klompen and flyers on races all over Europe (we figured out a marathon each month in 2014) we headed back to the hotel on the tram. Leaving in the ‘shopping’ we went back out to stroll around the area, picked up some water, egg cookies, stroopwafelen (above) and a few other bits and pieces suitable for snacking on this evening and to start us up in the morning.

Dinner was a couple of large properly baked pizza, cola and water and then it was time to head back, feet up and relax in front of the telly for the rest of the afternoon and evening.

Flustering around a tight hotel room I laid out all my gear in readiness for the morning.

Packing a bag with recovery leggings and dry tops for afterwards; ensuring my nutrition was organised and laid into the pouch, pin the number on the vest, arm warmers, hat etc. I made sure my +Polar GPS pod was charged up and ready, glasses, buff, socks, shoes, laces (make sure not broken or frayed) HR strap, skin balm, Elivar Sport Recover sachets (for afterwards), Endure for during (all about #StaytheDistance), shorts, undershorts all ready and sorted.

Everything was there, ready for all systems go in the morning.

Now just to get a decent night’s sleep.

(to be continued)

Dam Buster Part 2

Last week the first part of my #AmsterdamMarathon report was put out Dam Buster (Part 1) and I left you all hanging around in a hotel room. Sorry about that!

There was a reason for that. This part of the event did not go to plan and with +Dublin Marathon on last Monday I didn’t want to be putting out negative vibes for anyone who was following the Marathon Program on the +Amphibian King West Facebook page or any readers tackling their first marathon.

Sunday morning we were away bright and early. Truth be told I don’t sleep well the night before big events, and this is a big event for me. I’m going out having trained hard and trained well for my goal time of a sub 3:15 marathon.

Lets throw perspective on this. My first marathon was 2011 (also with +Conor), I didn’t train properly for that. I felt I’d a decent season of triathlon (70.3 distance) training under my belt and doing a few long runs through September was going to get me through. 4:00 was the goal then, I finished in 4:07.

2012 saw me a little more focused and awar of what I was doing. A pal gifted me a decent training plan and 3:30 was the trainging goal. Everything was going swimmingly until a MTB incident 2 weeks prior took me out of the game entirely. DNF. Lesson learned 🙁

So 3:15 is an ambitious goal, almost an hour off my marathon best, but I’m confident in my training.

Downstairs we went for some breakfast. Couple of eggs, croissants and coffee for me with a yoghurt for good measure. Drinking my #ElivarSport Endure  during the time up to the start would mean energy stores would be topped up.

Aim was to get a taxi down to the Olympic Stadium. A correct assumption that trams would be jammed and ‘standing room only’ meant we arrived in comfort with only a short stroll to the bag drop. Restless energy had me on my feet as we had plenty of time to spare, thankfully it also meant I was in good form for the toilet and off I went before the Queues became massive.

With 30mins to go before the start it was time to drop the bags. I was wearing a beanie and armwarmers, almost a tradition with me at this point in races. I tend to stick the beanie in my waist band and roll the arm warmers down as sweatbands once I’ve warmed up.

We rocked into the stadium where everyone filtered into the centre of the field before dispersing into holding pens for each time slot. We were in the 3:00-3:30 pen with pacers breaking the group into three goal times.

Our pen is to the left.

The atmosphere was electric in the stadium. Music pumping out, everyone nervously nodding and smiling at each other. As the countdown announced 4 mins to start, people shuffled forwards into position behind their pacers.

(It was at this point I realised the benefit of wearing black bin bags, there was a sprinkling of ‘water’ on the track beside me)

The air filled with tops, bags, bottles all being pitched to the side into the centre arena. Watching the big screen we could see the official starter and BANG!! off they went at the start.

Watching the thing on the screen you are removed from the moment until suddenly people start shifting and you realise “Oh! Thats us!!” as people drift forward, shuffle, walk and break into a trot. I could see the pacer balloons hitting the first bend ahead of us and wondered why there was no response from the people in front. It was only after a gap appeared that I realised we were being funnelled through a gap in the pen barriers. People were sprinting off from the pen, chasing the pacers.

It was only a minute or so by the time I crossed the start line, but felt like an age! Pushing start on my +Polar it was time to get it on!!

Round the bend and out through the stadium entrance, lots and lots of people jostling around for space ever though I didn’t think it was too congested.

There were quite a few pushing their way up the inside against the barriers. I can’t see the sense of that. Clip a kerb and you’re out before you’ve even done a mile or clip someone’s heels and they’re out.

The course features a section of loop around the city through the Vondelpark back around towards the Oltmpic statium before doing a loop back on itself going down Stationsweg at which stage a roar from Conor across the barriers let me know he was chasing.

The first 5k felt fast. I was putting it down to the route being pancake flat and all of my training being on lumpy West of Ireland roads. It wasn’t that it felt easy, just fast. Going through the 10k mark and checking my times, my watch was +100m but it was accurate enough for me to realise that it was too quick.

TCS Amsterdam Marathon Sean Conroy netto 10KM 45:08. Calculated finish 3:10:36.
— Amphibian King West (@amphkingwest) October 20, 2013

I was off the back of the pacers by 10-15m. I’d closed the gap back up to them over the first 5k, I wasn’t planning on blowing myself up by chasing them hard, I took it steady. But the Twitter feed told the story – through the first 10k at 3:10 pace – wasn’t going to be sustainable.

Experience would have told me to back off, go with how I was feeling. I didn’t spend weeks grooving my legs to a 4:35/km pace for nothing, they were telling me how to run this race and right now they were telling me it’s too fast!!!

Did I listen?

Hell no. I trusted the pacers, they knew something I didn’t, keep them in sight.

Leaving the city we ran out along the Amstel river. This was gorgeous. I’ve seen other reports that criticise this section of the course, but I liked it. Where I was there was space, we were no longer tripping over each other, no more jostling or pushing.

Running along the river bank, it was windy, but scenic in a Dutch kind of way. Some fantastic houses out here and crews out rowing on the river, looking at us bunch of eejits. We were also treated to the biggest +Mizuno Running Rider 17 being carried on a floating Disco!!

Post by Mizuno Running.Hitting the village of Ouderkerk a/d Amstel (Old Church on the Amstel) we were getting close to half way.

Again the Twitter amchine was spitting out predictions (I was bllissfully unaware of these) once we hit the mid point:

TCS Amsterdam Marathon Sean Conroy netto Half Marathon 1:36:25. Double this to a finish of 3:12:50.
— Amphibian King West (@amphkingwest) October 20, 2013

Still well ahead of trained finish.

This won’t last.

And it didn’t.

As you can see from the image below (blue line indicates Race Pace), literally when I went through 2:00hrs the wheels came off.

I was sticking to my nutrition plan,  +Agave #9 gels steadily at 0, 10, 15, 20, 25, 35 with some #2nd Surge in reserve for 30 & 40km but there was nothing going to pull me back from the brink once I’d burnt those matches.

At 28k my HR dived off a cliff, the power and speed went from the legs.

Game over.

Time to get the hell out of Dodge and home.

I’ve vague recollections of meandering my way though a business area, trying to pick it up only to fall back again.

I needed to puke.

I couldn’t

Walk, run, walk, wobble, walk, wog. The km’s felt like miles. Coming back into the city the crowds started to build again, I got some energy from this, I jogged, a little, walked more.

I drank that AA rubbish at the water stations, sorry water stop. Get going again.

Somewhere around 34/35k the trooper came by me. ‘Go with him!!’, my head screamed, my legs said ‘F#@k Off!!’


Stay ahead of the 3:30 group.

3:30 came and went.

Back in to the Vondelpark. Lots of people shouting and cheering. Damn these bibs with names on them there’s no hiding. “Come on Sean!!”, “You can do it Sean!!”, “Almost there Sean!!”

Damn you all to hell, you made me run again!!

The last km’s were torture.

Come on Sean, there’s the Stadium, make the most of it, don’t quit now. Get there!

Left, right, left, right

I got there. I didn’t ‘SMASH IT!!’. I didn’t break 3:15.

I did finish. I broke 3:40.

27 mins off my previous marathon best time.

The breakdown after the breakdown.
TCS Amsterdam – Summary


Dam Buster Part 3

I didn’t plan on a long drawn out #racereport, it’s just happened that way.

Post #AmsterdamMarathon I was bitterly disappointed with the mess that I made of the race. I was blaming pacers, my coach was blaming pacers, and while they are to blame for going off far too hard, I am the person who should take the blame for not trusting myself.

Lessons were learned and some valuable notes made for the next one. And, yes, definitely there will be a next one!

(At time of writing I had feelers out for Dublin Marathon and while I was offered numbers, nothing came of it on the day, coach was eager to have me run 3:20 with him as pacer.)

A week on now since I’ve been home and I’ve thought about it a bit. I don’t dwell too much on negatives in any event and (almost) always look for a positive outcome from everything.

Nothing in the build up will be changed. My race day evolved as a response to my training which went 100% as planned. Yes, I skipped a couple of sessions, went too hard on others, and should really have stuck to the full taper plan but this had no bearing on my race.

Unless you are running +Dublin Marathon do not rely on the pacers*. Trust yourself, use the pacers as a guide to how you are going but do not depend on them. Don’t be afraid to ask questions of them. I should have asked why are we running so fast early on. Pacers are human and make mistakes too.

I will definitely consider a waterbottle or small backpack in my next marathon. I trained pretty dry and empty for a lot of the recovery runs in training and only on the long runs would I set out a bottle of water and carry gels. Rehearse your race day preparations in your long runs. Congested water stations with flimsy cups don’t work when you are on a goal. I’m not a pusher and shover so I’m better to be self sufficient entirely and run on the other side of the road, avoiding the scrum.

With no bearing on race day performance do not underestimate the usefulness of black bags. One over the shoulders will keep you surprisingly warm on the start line and one over your hips like a skirt makes for a useful personal urinal in a pinch (just don’t do it on the track!)

Coach summed it up perfectly and put any doubts to rest in an email he sent me:

The plain and simple fact is the pacers screwed up your race.

I was watching the splits and knew straight away that up to 20k you were on 3:10-12 pace. Really poor by the pacers. Those few minutes may not seem like much but enough to be burning matches and leaving you with the difficult last 12k you suffered through.

3 positives to take are:

1)still a massive pb and something to build off next year

2)you suffered on when many others would have given up and

3) solid build and fitness established for XC and shorter races over Winter 🙂

He’s right. A PB is a PB regardless of everything else and to grab a PB of 28 minutes is a great indicator of how I responded to the training. Maybe I have learned to suffer a bit, but there was no way I was stepping off for a DNF, no way!

The final few points are:
Dutch stairs are not too bad the day after a marathon, once you take them backwards.
Trappist beers are a little strong to be drinking as a ‘recovery’ drink.

The morning after, I think.

Bring your own phone charger as others just don’t work with Blackberry (alternatively change your phone to something other than Blackberry)

That’s it, that’s a wrap!

See you next time, it’s my time to start running again.

*Dublin pacers are awesome.