#133 On expectation, anticipation and regret

One year ago, I was the fittest and fastest I have ever been. Race day couldn't come soon enough and the flat and fast Chicago Marathon course made promises of a new and impressive personal best.

My training had gone precisely to plan. In the 12 weeks leading up to race day, I had run over 1,800K averaging over 150K a week including several big mileage weeks of 175+K. Four weeks out, I won the Milton Half-marathon in 1:13 flat which further suggested I was ready for a big result. Expectations were clearly established.

With two weeks to go, the taper presented some much needed time to rest and recover. It also presented time to reflect and assess, dream and aspire. How fast could I possibly go? Anticipation rose.

As race day approached, the excitement continued to grow. Race day finally came and greeted us with near ideal conditions. October 13th, 2013 was going to be a good day...

With nothing to lose and everything to gain, I lined up, the gun went off, and it began. I ran and raced through the streets of Chicago greeted and cheered by thousands of supporters. Early I felt good, later I felt great but then, as always, I just wanted it to be over... 

And then it was! 38,800 participants completed the marathon that day. I was but one of them.

I crossed the line in 2:34:13. A personal best of some two and a half minutes. First came relief, satisfaction followed, celebrations, albeit brief, then reflection. Finally, regret and remorse.

One year later, returning from injury, barely running and with no thought of racing, I am so far removed from that day. Here, now, I can't help but wonder if I'll ever run that fast again.

Looking back to the days, weeks and months that led to that moment, I wish I would have enjoyed the process more and emphasized the outcome less.

The day before the race is the greatest day of all. There is excitement and expectation. Nervousness and fear. There are goals, dreams and aspirations. There is no regret, no remorse, no reflection. Only anticipation of what might be.

#124 On With the Show... This Is It!

Well folks, here we are just one week away from the 118th Boston Marathon!

Words cannot express how truly excited I am for this. I am rearing and ready to roll and everything is looking good (even the weather... knock on wood)! Needless to say that this year's Boston is going to be special.

Since my last post following ATB, I've tapered my training and reduced the volume in a seemingly systematic way. This meant increasing the K's to 145 in the week after ATB and which also contained a final speed session (4 x 1 mile @10KP) and the last 33K long run. Then, with two weeks to go, I reduced my mileage to 125K (a bit more than planned) and which concluded with a final tune-up/sharpening race at the Toronto Yonge Street 10K. There I ran only as fast as I wanted to (but a bit faster than I should have), 34:30 (3:27/K... not my marathon race pace BTW), and which I paced perfectly (to an even split). This final week will see me run no more than 70K including two all-important days off on Saturday and Sunday. Needless to say that all the hard work is behind me now...

And speaking of work, here are the training numbers that summarize this entire spring/Boston cycle (Mon 11 Nov - Mon 21 Apr) and also include my planned runs for this coming week and 42.2K in Boston next Monday:

- 23 weeks; 162 days 

- 3,012K; 131K/wk

- 9 days off

- 40 doubles

- 10 long runs (30K+)

- 23 workouts (intervals or hills)

- 5 tune-up races: Robbie Burns 8K (26:56); Chilly Half (1:12:55); Achilles 5(.2)K (16:45); Around the Bay 30K (1:46:55); Yonge Street 10K (34:30)

- 1 Boston Marathon... 42.2K in X:XX:XX

Now, before I get to my goal for Boston (you can scroll down if you wish), I'd like to share with you a few thoughts on what I consider to be the most important considerations which determine one's success over 42.2K. The marathon distance is indeed a difficult one to get right, and so many things must go perfectly to plan in order to be successful. That's the allure and the awesomeness of it... but also makes it incredibly frustrating, and potentially ripe for failure!

First and foremost, fitness matters most! You absolutely must be in tip-top shape if you want to do well in the marathon. Exactly what that means is much less clear, and how to get to this point is often considered more art than science, but certainly a high level of (marathon-specific) fitness is a must. Basically this means running a lot of mileage, (gradually) building endurance by running long (fairly often), and still maintaining some speed.

For me, now, I feel I am fit! With a half-marathon PB and a solid effort at ATB, I feel as fit as I did a year ago heading into Boston and perhaps as fit as I was going into Chicago. Despite the long winter we faced here in Ontario, I ran the mileage (albeit less), did the workouts (often modified for the conditions) and managed to stay healthy and injury-free. Being consistent is essential to marathon success and this may well be my greatest asset. 

Another important factor (and one almost entirely beyond our control) is the race course and conditions on the day. Boston is a net downhill point-to-point course that features plenty of rolling hills. It can be fast if run right, but the relentless hills can also do a number on your legs (particularly the quads) and can beat you up especially if you go out too fast. The Boston course must be respected (not to mention the distance itself). The conditions on the day, particularly the temperature and the wind, also play a key role in deciding the outcome of any marathon. The hotter it gets, the slower the results. Likewise with a headwind or even a crosswind. Ultimately, it all comes down to the day and one can only give as much as they can on that particular day. The goal then is to give as much as you've got!

The iconic Boston Marathon course: 42.195K from Hopkinton to Copley Square.

Another part of the uncertainty of the marathon is that you never quite know how your body will hold up over those 42.2K. Most people can get to 30, maybe 35K, without fuel becoming a major issue (this is when they "hit the wall"). However in those final 10K, the body begins to run out of its preferred fuel source (glycogen/stored carbohydrates) and begins to depend almost exclusively on stored fats. Fueling during the race then becomes essential. Likewise and depending largely on the heat/humidity, staying hydrated and drinking fluids is also a key to success. 

I will fully admit I am really bad when it comes to both fueling and hydration. I NEVER, and I mean never, drink at water/aid stations and rarely ever feel the need/desire to take a gel or chews. I also never practice in training and so usually just come up with some "strategy" a week or so before the race and hope it all works out. And surprise, surprise, that's exactly what I did this time around! And so because it seemed to work on the final long run, I plan to take candy/chews and have one EVERY ~2K and keep eating the whole race (to avoid "hitting the wall"). As for water, I plan to dump some on my head at several aid stations to keep my temperature down and drink whatever goes in my mouth. Surely it will all work out this time around ;)

A final 'factor' vital for marathon success is managing expectations, having a race plan and being confident. The marathon is the only distance where you need to know (or have a very good idea) exactly how fast you plan to run before you even begin. It's all about proper pacing and executing a race plan. You then need to have "faith" and believe in that plan and execute it perfectly (because every K counts). 

I have been guilty of occasionally being over-confident (arrogant even) and believing beyond good reason that I am capable of more than I actually am. This is what led to a sub-par performance in Boston last year when I was confident I could run a 2:32 and then went for it (and not surprisingly, failed)! This year I've got a much more reasonable goal (i.e. one based on my performances leading up to the event) and a greater overall respect for the course and how to properly run it. With one week to go, I'm ready. I'm confident. I'm rearing to roll. I'm ALL-IN for Boston!

And that leads me to what you may all be here to know: What time am I going to (try to) run in Boston next week?!

Drum roll please...

2:34:00

2:34 is the "official" time I am aiming for. My current PB is 2:34:13 and so I am hoping to be very close, but preferably better, than that. Doing so would also mean beating my Boston Qualifier (or what I like to call a BBQ). And if not that, I will definitely hope to get a BB (Boston Best) by bettering my time from 2013 and running faster than 2:37:43. My race plan is to run an even split (i.e run 1:17 flat for both the first and second half of the race) and hope that it feels entirely comfortable early on and that I can hold on to that pace (3:38/K) in the late stages of the race.

More than anything, I want to feel good at/near the end. I am prepared to back off and run slower (~1:18) if it means that I feel more "in control" and I'm definitely not going to force it! I am still utterly embarrassed that I could not enjoy the final five or so miles last year when my race turned especially bad. Running through Brookline and into Boston is supposed to be a magical and celebratory feeling and last year, for me, it was not. This year I am determined to finish faster and stronger in that final section, even if it means running slower at the start.

I'd once again like to thank all the many people who have and continue to follow, support and encourage me on my journey to 'Be Better' and see just how far (and how fast) I can possibly go. Sincere thanks to my family, friends, Melinda (and Charlie) and of course, every member of the Black Lungs. Together we make running faster, further, more fun!

And with that, I end this post. Thank you so much for your interest and support. I encourage you to keep Boston in your thoughts next week for this very emotional and special edition of the marathon. We are all Boston Strong and we will always keep running...

For your reference, here are the bib numbers of all the Black Lungs (and several important others) to watch in Boston next Monday. You can follow/track the race live by going to the B.A.A. website.

Dan Way: 254

Jeff Conron: 541

Shawn Clear Sky Davies: 574

Ross Bain: 648

Anthony Davey: 872

Chris Chapman: 1057

Rob Isabelle: 1095

Robert Campbell: 1115

Lyndsay Tessier: 2409

Conrad Ledrew: 2433

Simion Candrea: 3045

Richard Marshall: 3459

Melinda Campbell: 8048

Dana Ferguson: 11318

Lanni Marchant: F20

#RunFastRunFar @BlackLungsTO

#86 Good Day Sunshine

Editors note: There was in fact little to no sunshine on this day nor during this race. The use of the word 'good' in 'good day' is also the opinion of the author and is not necessarily shared by others in this post.

Sunday 14 October 2012

Scotiabank Toronto Waterfront (Half-)Marathon Race Report

1:13:29 (official gun time). 1:13:25 (chip time)

What else can I say?!

Okay, this is what else I'll say...

It was probably, nay definitely, the best race I have ever run both in terms of how it felt (mostly comfortable), how it played out (controlled and consistent) and my overall finishing time (kick-ass) which was an approximately 2.5 minute PB over the 1:16:06 I did in Oakville 3 weeks ago. In terms of placing, I was also 12th overall (although someone told me 9th at 20k and for a time after the race, I didn't exist at all according to Sportstats) in a field of 9692; 4555 of whom were male and 723 whom were in my 25-29 age category. All in all, I AM the 1%! So in sum, it was simply excellent.

But it didn't start out way. I was sincerely unsettled with the weather forecast in the days leading up to the event, and even the night before which still called for constant rain and strong winds. And yet when 8:30 rolled around on Sunday morning, it seemed that once again, the running gods were smiling down upon me. The rain mostly held off, the winds were mild at worst and the heat and humidity (what humidity?) didn't really have any effect at all. Sure, the conditions weren't ideal... but they were pretty damn good, particularly if you were only running the half.

The new and improved (and accurately measured!) 2012 STWM course route(s).

And best of all, because it was the Canadian Running Series, the course was accurately measured! The new course was a huge improvement. Sure it seemed less flat (especially that 'long' 1km climb up Bay St to the finish), but the atmosphere and energetic crowds in some of Toronto's nicest neighbourhoods including Queen's Park, U of T, Bloor St, Yorkville, St. George, College, and Bathurst, really made a difference and seemed to distract from the Task in the early stages of the race. Likewise, the out-and back along the Lakeshore was significantly shortened from previous years and seeing the crowds of both charismatic cheerers and fellow runners made it seem entirely tolerable. Kudos to CRS for the changes.

I won't bore you with the details of the race, but wish to highlight that my 'decision'/strategy to use the elite Canadian women (Krista DuChene and Lanni Marchant) and their respective pacers (Rejean Chaisson and Brandon Laan) to push and pull me through the first 20k of the race, really paid off in a huge way. I more or less stuck in front or beside them for the entire way, knowing they were trying to hold a pace of ~3:30/k and wanted to split the first half (21.1k) in about 1:14 or so on route to hopefully breaking the Canadian women's marathon record (2:28:36). A huge congratulations to both of them for going for it, and to Krista for finishing a very gutsy race in a time of 2:32:14. A further congrats to Mary Davies of New Zealand who actually went on to win the race on the women's side in an impressive time and 9min PB of 2:28:56. I ran right next to Mary for a good chunk of the way while on the Lakeshore and she was looking very good early on and was even so kind as to share a few kind words with me (probably just wanted me to shut up and block the wind). I had no idea she would go on to win the damn thing. Way to go Mary... and you're welcome for the drafting you got from me in the first half Haha

So ya, I was extremely lucky to have that group to run with for almost the whole race and who no doubt pushed me to do things I may not have thought possible on my own (like running 3:30/k for 21.1k!). I hope I didn't push the pace too much or throw them off their 'game': “Probably went out too fast in the first half,” DuChene said. “We were about 30 seconds too fast." Oops! But I may have gotten a little carried away knowing I was being filmed as part of the live broadcast (at one point the camera guy even asked me to move out of the way). Thanks again to my impromptu race and pace crew. You all did awesome out there!

2012 STWM female marathon winner Mary Davies of NZL (2:28:56) and top Canuck Krista DuChene (2:32:14).

The final set of both congratulations and praise goes out to my fellow Longboat Roadrunners, particularly to my amazing training team, who absolutely tore it up out there occupying 12 of the top 51 spots overall in the half! Dave Clark ran an incredible 1:15 (Wowzers!). Darren ran 1:17, a week after doing 1:16 in Victoria. Chapman, Metzger and Coach Campbell came flying in one after the other all under 1:19 and not far behind were Bellamy and Hiddleston both running sub 1:20 (that's 8 guys running sub 1:20!). Reyes, Gough and new guy, Gregor, were all under 1:21 and Conrad came in at sub 1:22 despite a niggle of the knee. Then it was Simion, Francois and Stefan all coming in at 1:23 and Sharlene C, our top female finisher, in a time of 1:24. And the list of LBRs goes on and on... Congrats to John M, Greg, Aleks, Richard W, Tara, Rob Kay, the other Kevin G(allagher), Peter de Vries, Kevin C, Rob H, George H, Dana, Laura M, Melinda, Jimmy, Juliana and so many more!!! A terrific day for Longboat and the flying feathers.

Updated team photo coming soon...

The remainder of the day was equally (but not equity) excellent in that I was able to spend a majority of it hanging out and relaxing with my training team/best buddies; drinking beers, eating junk food, raving about the race and general running stuff and even watching some crazy Austrian dude free-fall from near Outer Space. That was insane! I then came home and caught a majority of `The Lion King`on CBC, ate a falafel and a Reese's ice-cream sandwich, played some Uno with the lady friend (I lost) and took a nap. What could possibly be better?!

Next up, as everyone should know, is the NYC Marathon, now only 3 weeks away (on Sunday 04 November). My mileage will increase moderately from the 128k I ran last week to about 140k this week, before tapering off to 120k two weeks out and about 100k in the final week, including the race. My goal of running 2:34 is now looking more and more feasible and perhaps, based on how I feel in the next weeks, I might just try to go for something even a bit more daring. Only time (and the taper) will tell...