Gearing up for #STWM (Scotiabank Toronto Waterfront Marathon)

2013 is the year. The year that I get what I have yet to achieve in my running. A successful marathon. To date I have challenged my self with many different physical challenges. I have done most race distances between 1 mile and the Marathon. Each one I have set goals and been happy with them. From a sub 6 minute mile last year to a 5km in the 20's to completing a solid 25km trail race to 23 minute PB with 3 consecutive descending 10km splits at Around The Bay. The one that has kicked the crap out of me has been the marathon.

After 2 very disappointing results at STWM in 2010 and 2011, I took 2012 off from the marathon distance and focused on ATB and Run for the Toad. Both stellar races by proper prep and solid race plans executed as planned.  Brings us to 2013. The plan was to do a half iron distance triathlon in July. A minor setback that had me off my training for 8 weeks in peek building time had me cancel those plans. The good news is it set me up perfectly for a fall marathon.

The plan will be to train with a bit more milage than I have had in previous attempts and as I get further into training I will be focusing on nutrition right up to race day. The key, as it was for ATB, will be proper pre race/race day nutrition and then executing a plan that matches my race build up. My plan for now is to build to a 3:45 time. If I am in better shape than that on Race day I will still be running 3:45 pace until I am past the point of no return. If I am still feeling good after the DVP over pass I will drop the hammer and see if I can shave an extra few minutes off.

So the goal is 5:20/km for 38kms and then see where to go from there. Given that my half marathon race pace is 5:00/km this should be doable.

Until the next update, happy training!

A Long Tough Run

This was the year. I booked up my winter with ATB training to build the base. I spent extra time on the bike and in the pool working towards my first sprint triathlon bringing my fitness up. I watched what I ate and discovered a sensitivity to gluten. Changing my diet brought my weight down to below my high school weight.

I was training harder, running faster and looking for more. The goal was the same as last year, sub 4. A mere 18:01 less than the disappointment of last year.

Funny thing about goals. As you get closer to achieving them they don't seem as grand. 4 Hours seemed achievable and I was in better shape than that. In my last effort on the track before my taper I ran my yasso's in great from. The first 9 just below 3:45 and the last one in 3:05. Yep I was ready. But if I can run faster can I be happy with 3:59? I am in shape to run 3:45 and then sum.

The question was could my body take the beating of 42.2km? After last years painful finish and the struggle through the hills of Aldershot at ATB I just wasn't convinced. My long runs went better than last year. I did more higher km runs at a faster tempo and with less pain. I even focused on increased tempos for the final 2km of each, even the 36km peak run.I hit my all time highest milage month in Sept with 261km. Was I ready? I headed into taper certain that I had the time in, the miles in.

The taper started with a minor calf tweak and cut my kms lower than i wanted by about half. Then as I went into the last week a cold poked it's head out on Wednesday. Not now, can't happen. As I left work both Wednesday and Thursday I could feel fatigue in my legs and I hadn't run since Monday. Rest I told myself...you will be fine.

So rest I did.

Sunday morning arrived and I had a mediocre sleep at the hotel but was ready to go. Felt strong and was going to run 5:30's and aim for under 4hrs and not push the 3:45 time given the cold that was looming. i got to meet up with Bruce and Joanne Jones as well as Frank Vriezen pre race to help keep the jitters away. I made a point of finding Race Director Alan Brookes prior to the race to say thanks (I mean he did give me a free entry) and then wait for the line.

As is typical with these races the first km or so it is so hard to keep your planned pace. Got to KM one at 5:40 and decided to make up my time right away. My 5km split was just under 27 min so I was right between my 5:30 and 5:20 pace. I was feeling really good and made the decision to keep things in this range. 10km split still going strong with 54:44. I started to feel my left IT tighten at 15km but kept going hoping it would work it's self out. Got to the half at 1:54:35 which had me finishing under 4 hours even with a 2 hour back half. As I got to 25km I knew my day was not going to go as I hoped. I was starting to struggle. I slowed my pace to a 2 hour half 5:41/km and hoped it would hold. The closer I got to the meeting point I had planned with the family the more I knew it was all I was holding on for....make it to 30km and stop and give them a hug I told myself. As I passed by the meeting point searching for them, looking longingly through the crowds for Molly's flowered jacket, I realized they either didn't make it or we just couldn't see each other. Either way I was done. I hit 30km in 2:45:08 (a PB for the distance) and stopped shortly after to stretch my IT's. As I headed into the beaches I knew my day was done and I had 12.2 km to go. Suck it up and run walk.

The beaches were what killed me last year and this year I was done heading into it. I ran the flats and downs going out and walked the hills. After the turn and coming back up the hill it was a struggle to even keep going. I pushed on and into the wind now. So now I was walking, wet from sweat, into the wind. I was getting cold and still had 8km to go. I pulled into the Swiss Chalet and asked for a garbage bag. I had already stopped and sat on a few curbs to rest but was pushing on. Then it hits me...I can't finish. I see the medic tent and walk in. I tell them I am done so they try calling for transportation. They can't get through. they do their best to warm me up with no blankets or hot packs. They finally get through and find that transport is going to be an hour. I made the call to push on, tent to tent if I had to.

The next 7 km were a struggle of walk run with a few sitting breaks to get rest for the legs. Looking at my watch I realized I would need to run the entire last KM or so getting me to the finish just under 5hrs. So off I went tough as hell but I ran the entire last km.

After getting my medal and 3 bananas and a water i made my way back to the hotel to gather the family and head home, tail between my legs. I consider myself lucky to have so many people that are there to help remind me of the accomplishment that I have achieved, regardless of time.

So now to figure what these hips are going to let me do next year.

Well That Was F&%king Hard!

So I had done all the training. Lost a toenail, twisted an ankle, even struggled with summer schedules (including vacations). All in all I logged 614kms training over the 16 weeks leading up to my marathon. I felt more ready for this than I did for the half I ran last year.

Stayed downtown with the family last night so I didn't have to get up at some ungodly hour to make it in. Relaxed mostly, hung out at the pool and the hot tub with the kids after our "carb load" at the Old Spaghetti Factory. Slept like crap with the anticipation of the race...I hate being so worried about missing the alarm that you wake up every 90 min to make sure you haven't. GRRRR

The morning came and I was up before the alarm and got ready in the dark so as to not disturb the family too much. Had everything ready the night before so it didn't take me long. Kissed Yvette and the kids and away I went. It was a 1.4km walk to the start so it was a nice way to get things stretched and loose.

Kudos to the organizers for the efficiency at the bag check. Ran into fellow Run for Lifers so we made our way to the start together.

Started well and ran with a Robb, who was doing the half, for the first 5km. Was feeling great and was hitting my marks (4 hour goal required 5:41/km). My 10km split was 56:54. At the halfway point I was 1:59:45, still right on for the 4 hour mark! My knees (IT Band issues) started hurting around the 22km mark but I pushed pass. met a lovely lady from Winnipeg who was also running for 4:00 hours. We kept each other company and on pace for the next 15km or so. Our time at the at the 30km mark was 2:50:49 so just off pace at 5:42/km. This took us into the Beaches out and back. This was a tough 5 km. Crowds were great but it just seemed to go on and on. Came out of the Beaches section with the 4 hour pace bunny on our tail and just off pace with 3:19:58 (5:43/km). This is where the wheels started to fall off. I let Leslie go on as my hips started to tighten up. My pace slowed as we turned onto Eastern Ave. Getting worse and worse as I pushed I knew the minute I stopped I was toast. Then I saw my demise. The hill was slight by any standard but it was at the 39km mark!! I took my own advice and put my head down and just kept putting one foot in front of the other. This got me over the hill but I didn't get much further. My hips were so tight I just couldn't keep the pace up so I did the unthinkable...I started to walk. It actually hurt more but I could actually continue. Got to the 40km mark and my split was 3:54:32 (5:52/km). I knew once I started walking 4 hours was done. I also knew that I would finish this race. I kept walking and made my way onto Front St. I tried a few times to run, to no avail. The further I went the tougher it got. I had to stop and rest a few times and after I passed Church I almost sat down. I knew that would be the death of me so I pressed on. Across Young St looking at the Hockey Hall of Fame and Union Station I knew I was close. My head was saying go and my body was saying stop. As I approached Bay St I said regardless I was running the final 750m. Turned the corner and started to "run". I am not sure if it was the pain of starting but I started to gasp for air. I almost couldn't breath. I settled down and put it out of my head and focused on Old City Hall at the end of Bay. As I approached Queen St I almost sprinted to get to the finish line.

4:18. All in all happy to have finished and proud to call myself a Marathoner!!