Today I ate humble pie. Determined to go sub 2:45, I could only manage 2:54:07 on the day. That’s a huge disparity! Let me explain…
The Auckland Marathon starts at 6am. Despite beginning at the crack of dawn, it was unusually warm this morning at 16C. By the time I finished my run it was 18C, making it the hottest marathon I have run. The air was also uncomfortably “sticky” and estimated to be 90% R.H!
Ten kilometres into the run and my heart rate is higher than usual. I’m travelling at 3:50 min/km pace and my heart rate is at 170 bpm – 5 bpm higher than I’d like. My bib is also drenched sweat, no doubt from the hot and humid weather! I reach half way at 1:21:34.
It’s now 26km into the race and I approach the first of two drink stations that I’ve left my own water bottle and energy gel. However, the people manning the station offer no help and I’m lost searching in a sea of nondescript water bottles for my own one! After stopping for a frustrating 10 seconds, I forgo a crucial hydration and energy stop.
From this point on, I begin to slow down and start paying for going too hard in the first half. I persevere but the “wheels fall off” at 33km as I begin the slow and painful run back home.
It’s now 36km and I’ve arrived at the last special drink station. This time I yell out my bib number and the course volunteer swiftly finds my drink and energy gel and hands it to me. Much better!
It’s been a long slog but I’ve managed to cross the finish line after several agonizing 4:50 min/km kilometers. This is a pedestrian pace compared to the 3:53 min/km I averaged over the first 29 kilometers! The second half split was 1:32:33, giving me a 11 minute positive split. Ouch!
All was not lost. I’ve come away with some valuable lessons:
- Adjust expectations based on current conditions. Hot and especially humid conditions can completely change the course difficulty.
- When approaching a “special drink station”, yell out your race number well in advance to the course volunteer so they can fetch your drink for you!
- There’s a lot of techniques for breathing while running. In today’s high humidity, I would have been better off breathing “through the mouth”.
- Peanuts can give laxative-like effects! By the skin of my teeth I avoided a toilet stop during the race. Never again!
- I was happy that I achieved the much vaunted 180 steps per minute over the course of the marathon. A high leg turn over is more energy efficient and reduces the likelihood of over-striding / injury.
Some things to work on:
- Try breathing “through the mouth” as it is apparently better for running. The only time I should be breathing through the nose is when the air is cold and/or dry.
- More long runs at marathon pace on profiles similar to that of the course.
- Consider reducing the number of interval sessions I do with tempo runs or long runs as these are more marathon-specific workouts. Trouble is I actually enjoy the interval sessions!
- Find out how to “reset” the distance my GPS watch thinks I have run during the race. It always overestimates the distance!
Notes to self: I was 77kg on the day and had three gels (8km, 17km, 23km). I missed one gel at 29km and did not feel like eating the one I picked up at 36km. I had either water or sports drink at each of the aid stations. I had flat soda for two of the stations following the mishap at station 29km.