Saturday, 23 November 2013

2013 Kobe Marathon: Race Report

Have you ever slept better the night before a race than the night after?  Me neither, until now.

Why?  Couldn't tell you.

Maybe it's the fact that my mind kept racing (no pun intended) even after my body had finished.  So close.  So close.

On a positive note, the cloud of disappointment eventually broke up and a cloud of real, physical pain rolled in.  The pain probably relieved the disappointment as it was a sign that I really did push myself.


Anyway, on to the race.  It all started perfectly the evening before.  I laid my head down around 9.30pm, 15min of visualization and almost right to sleep.  

Popped out of bed at 5am, enjoyed a steaming bowl of rice and filet of mackerel before heading back to bed for 40mins.  I even fell asleep again!


Up again at 6.10am, quick coffee, shower, double check race kit and bag and out the door at 7.

Our local train was relatively empty with a few others heading downtown to run.  Then, we switched to the express.  Packed door-to-door with runners.  You could feel the energy.

We got to Sannomiya, Kobe's downtown, and it got crazier.

gorgeous morning

Natsuko and I had to split just after reaching Sannomiya because we were starting from different areas, so we said our good-byes, and began the race experience.  

As most things in Japan, the organization was great.  Plenty of signs to get to your starting area, find where to check your bag and even marked off areas for people to warm up.

bag check

I checked my bag around 8, went for a 10min warm-up jog and then my final bathroom break.  One problem, the lines for the toilets were insane.  

For a moment, I stood in a line of at least 100 people waiting to use one of 3 toilets.  Thankfully, a volunteer came over and told us there were shorter lines a few hundred meters away.  Okay, more warm-up jog.

Promptly at 8.45, I got into my corral and moved as close to the front as I could.  Nibbling on a banana and sipping on sports drink, those last minutes were agonizing.  'Just stay calm, focus on breathing.'

Finally, bang on 9am, we got a move on.  Kind of.

Because of the number of people and the relatively narrow road, the first k was REALLY slow.  Stop, start, stop, start.

My watch beeped, 5.27 first k, seriously!  'Don't panic, you knew this was coming, just ease into it.'

Second k, 4.30.  'This is ridiculous, 2 k in and already 1.20 off the pace!'  I continued to breathe deep and remind myself that a good friend who ran this a couple years ago warned me about this.

Not long after, I saw a friendly face.  A buddy from work, Gary, stood on the the sidelines shouting encouragement with a beaming smile.  Not sure if he knows it, but that was a huge boost.  Thanks!

From then, I was on pace, even a little below.

K by k, I was pulling back time, but I had to step in, 'you can't make it all up at once.  Stick to your pace, and if you've got it at the end, make it up then.'

And on we went.

Out past Nagata and Tetsujin 28-go, through Suma and out to the Akashi bridge.

Kobe Marathon map, www.kobe-marathon.net

Tetsujin 28-go, pic from madebysix.wordpress.com

The course is pretty flat, a LITTLE rolling from 9 to 26km but nothing that threw me too much off pace.  The flat k's were just under 4.20 while the slightly up k's were just over. 

Kobe Marathon topography, www.kobe-marathon.net

Halfway came at just over 1.32, a little above my target of 1.31.30 meaning I had pulled back nearly a whole minute from my slow start.

As promised, it was time to decide which goal time to go for.  The first half had come and gone so quickly.  I took a quick survey, 'still able to breathe comfortably through my nose, left leg giving a bit but generally feels strong, eating, drinking and salt tabs on course and mentally with it.'

Okay, stretch goal time it is.

Funnily enough, not too long after this decision, the first half started to creep up on me.  I focused on my mantras and breathing, and it went away.  It was off and on, but I was able to keep the negativity at bay more or less.

Then, somewhere around 30k, another friendly face!  My Japanese teacher appeared just where she said she would.  Thanks so much!

Around 32k is where things got interesting.

My pace was 4.24per k, exactly what I needed to go 3.04.59.  With 10k to go and 30 meters of climbing over 2k to top the bridge, I decided to push the gas. 

In races, I often think of my level of effort as driving a car.  Specifically, how hard you push the gas pedal.  The further into the race you go, the harder you have to push the gas to keep the same pace.  Hence, why I decided to push the gas.

Battling more mental ups and downs, and the beginning of a side-stitch, I roughly held the 4.24 per k.

pic from JanneM on www.flickr.com

Just after 35k, came the point I was waiting for.  I had specifically trained for.  I had spent time visualizing.  The bridge climb.

'Short quick turnover, breathe smoothly, don't try to catch anyone, just keep it steady.'

That's what I did, and it worked.  Two folks that I had been running behind for a long time unable to catch, slowly came back to me.  I was feeling physically rough, but mentally good.  I stayed as tight to the wall as possible to avoid the beaming sun.

To my surprise, there were volunteers cheering the whole 3k up and over the bridge.  There was also a parking structure close to the bridge where a group of enthusiasts were making a crazy amount of noise.  I'll get to the experience later, but needless to say, the support was incredible.

I came screaming down the opposite side of the bridge trying to maintain control so as not to push myself too much, but that's exactly what happened.

With the bridge only a few hundred meters behind me, my worst nightmare.  The side-stitch hit hard.  The pain, agonizing.

I managed a few hundred more meters before I relented to a walk.  'Just for a bit.  Deep breaths, hold your side and it'll recede enough to get moving again.'

Jog again and it worsened.  Again and again and again.  As I walked past the screaming supporters, with my goal time slipping right through my fingers, I couldn't believe it.

With 2k to go, 'alright, embrace the suck, you gotta wanna hurt.'  I told myself and started a light jog.

There was a gurgling in my stomach, I thought the Sports Yokan were coming back up and was almost encouraging it think it may help.  

'Jog to the next corner.  Jog to the next light.  Jog to the next cone.'  One landmark at a time before we rounded the corner for home.  Two things hit me, a slight let up in the pain and a light-headed dizziness.

Jogging one street lamp to the next, I finally got there.

pic from thomsontimes.com
okay, the pic is 2011, but the finish was the same

Initial feeling: dizziness

After 20mins: exhaustion

45mins: excitement to watch Natsuko

2hrs: mix, extreme hunger and stomach pain

3hrs: disappointment and hunger for the next one

Sunday, 17 November 2013

2013 Kobe Marathon - 3.12.46

Post-marathon stream of consciousness.

finisher medals!

First, a huge congrats to Natsuko on her first marathon!  

I was able to watch her last couple k from the sideline, and she looked great.  

A couple minutes after the finish, she told me to ask her if she'd ever do it again.  So, I asked.  "Never," was her reply.

Understandable.

But, a few hours later, she mentioned wanting to improve her time and take a few years break before the next one.  At this rate, I figure we'll be signing up for another marathon by spring next year :)



I've failed over and over and over again in my life,
and that's why I succeed.

For me, a lot of good things came from today:
- lowered my PB by about 7min to 3.12.46
- no bathroom stops reinforcing my relatively new approach to nutrition
- pushed several k with a side stitch and then jogged the final k's despite it getting really bad

Despite all this, I feel an overwhelming sense of disappointment.  I didn't reach my goal time and when things got tough, I didn't commit and stick to my mantras and mental strategies.

Don't get me wrong, I'm not down in the dumps hanging my head and kicking dirt, just hungry for the next one.  Full race report to come, but I ran well through 38km and then blew up.  So close.  One day, I will succeed.

Saturday, 16 November 2013

Weeks 19 & 20: Kobe Marathon

at the expo with the Kobe Marathon mascot 
You're body can do anything, 
it's just your brain that you have to convince.

Taper time and all is going great!  All of the niggles have melted away, I'm sleeping at least 7 and a half hours a night and regularly doing visualization.

The last couple of pace runs were excellent.  My legs felt really powerful.  Surprisingly powerful.

All signs looking good :)

goodie bag!

Goal Time - 3.08.59
If I hit this goal time, it'll be a personal best (PB) by about 10 minutes.  That may seem like a lot, but my last pure road marathon was New York City in 2009 before venturing into Ironman, ultra-marathons and adventure racing.

To be honest, 3.08.59 feels like a modest goal.  It won't be easy, but I feel I can run faster.  So, I'm going with a stretch goal time of 3.04.59.

Where do I come up with these times, you ask?  Well, 3.08.59 is the main goal as it's just under a Boston Marathon qualifying time.  Not that I'm planning to run Boston anytime soon, but I'd like to run the time.  The stretch goal is more competition.  My old training buddy, Alan, has a 3.05 PB, so I'd REALLY like to run under that.

As for strategy, I'm planning to go through half-way in 1.31.30 (4.20min km/ 7min miles).  At that point, I'll assess how I'm feeling and decide which time to go after.

map of the course

Mental Strategies
Following on from this post's quote and all the training, I know that I'm physically capable of running the stretch goal time.  But, it doesn't matter how much I believe this while sitting on my couch typing this post.  The only time it matters is from tomorrow's gun to the time I cross that finish line.  So, here are a few things I've done to prep.

> Running the course - I was lucky enough to get into a race in my home city.  So, I've run on the course 4 times feeling every last twist, turn and bump with my feet.  The first time didn't feel so great, but I have to say the next few times felt like the k's just flew by.  Hope that's a sign of things to come :)

> Mantras - "Embrace the suck." is a perfect quote from Chris McCormack about how to cope with those tough times in an endurance race.  Read more about McCormack's thoughts HERE.  For me, this is all about finding the mental strength to continue when your body and much of your brain wants to quit.

"You got to want to suffer." advice given to Luke McKenzie by Craig Alexander during last month's Ironman World Championship.  McKenzie was leading the race but in a low spot when he passed Alexander going the other way.  See McKenzie's post race interview HERE.

Sports Yokan, my race nutrition

Nutrition
I'll stick with what's worked in the past.  The week before the race, I limit my fiber intake, especially from two days before.  Also, I'll gradually start adding more carbs by switching my salad snack for fruit and increasing my carbs at meals for extra calories from the missing veg.

The night before is always pasta and tuna.  The sauce is usually just extra-virgin olive oil, salt and pepper.

The race starts at 9am, so I'll be up at 5am for my rice and fish breakfast, lay down for a bit longer before getting up for a quick shower.  Then, it's a weak cup of coffee to get my brain and stomach going and out the door.

30mins prior to the race, I'll have a banana if I'm hungry and sip on a sports drink every 5-10mins.  For this race, Sports Yokan is my food nutrition of choice.  Yokan is a popular sweet in Japan, and this product has been adapted for racing.  I used it in the Sahara and it was perfect: not much flavor, easy to eat on the run, settles well and has more calories than standard gels so I don't have to eat as often .


Thanks for listening everyone.

I guess all that's left to do is enjoy 42.2!



Friday, 8 November 2013

Triathlon Championships

It's been several weeks, but I wanted to write something about the Ironman and Xterra world championships that took place last month.

IRONMAN
pic by John David Becker on Triathlete.com
In Kona, the men's race was taken by Frederick Van Lierde of Belgium.  Second went to a super-lean Luke Mckenzie from Australia, and rounding off the podium was my favorite for the win, Sebastian Kienle of Germany.

It was an interesting race, different from other years, because the three podium finishers came off the bike ahead of the strongest runners and were never challenged from behind.  But, the action was great!  Into T2, in order, Andy Starykowicz (USA), McKenzie, Kienle and Van Lierde.  The American  quickly fell away and McKenzie ran with the lead for about 17 miles before Van Lierde took over.  Kienle was having a hard time in third, but he gutted it out.

Positive news on the American front, Tim O'Donnell took fifth place.  One step at a time.


Another guy I like for the future in Kona is another Belgian, Bart Aernouts.  The guy is running all over the pro field.  In Kona, he ran a 2:44 marathon which was 3mins faster than the next person.  His swim is his achilles heel, but if he can straighten that out.

Multi-champion Dave Scott has been vocal about the fact that the men's field should be running faster, maybe sub 2:40's, and I think Aernouts is the guy to do it.




With a bit more excitement, the women also had an interesting one.   The swim was pretty much as expected, but on the bike, a huge group formed.  This is common for the men, but not so for the women.  In what a lot of pros said was a calm weather day, there were a few women doing the work on the bike, and they finally broke free toward the end of the 180km bike.

The hardworking Rachel Joyce (GBR), was first into T2 with American, Meredith Kessler right behind her.  The most notable point was the speed demon, Mirinda Carfrae, who got off the bike 8mins down on Joyce.  With her amazing speed, Carfrae ran over 30secs a mile into Joyce to take the lead at mile 15.  Amazing stuff!

But, Carfrae didn't stop there.  She went on to post a 2:50 marathon split (third fastest on the day, both men and women!) and break the women's Kona record by 2mins, finishing in 8:52.  Incredible!

The women's podium finished with Joyce in second and Liz Blatchford (GBR) in third.

But, don't just take my word for it.  You can watch the full 8-9hrs HERE.


XTERRA
photo by Nils Nilsen/ Xterra on Triathlete.com
With a growing interest in Xterra, I was hoping to see Javier Gomez (ESP) and Lesley Patterson defend their titles, but neither did.  Gomez passed on the race after a long season and Patterson had a tough day but still finished 2nd.

I'm much less familiar with Xterra and the racers, so not much to comment, but below are some links for videos and pics.

Post race interviews with MEN'S and WOMEN'S champs and PATTERSON.



ULTRAMAN
Last but not least, the most insane, and my ultimate dream, the Ultraman World Champs is coming up at the end of November.

Not familiar with Ultraman?  It's a 320m/ 515k triathlon over 3 days.  Check out the homepage, HERE.

Monday, 4 November 2013

Weeks 13-18: Kobe Marathon 2013

The night is darkest before the dawn.


October was a roller coaster but it's ended on an up-swing!

Weeks 13-16
It's hard to even type this, but I got sick.  Again!  To top it off, once that was gone, some niggles became more than just niggles.

This was my third illness this year, which is hard to stomach given I haven't been sick for over 10 years!  It's cliche, but maybe turning 30 really does change things!

I'm taking this as a clear sign that I'm not 'invincible'.  It's time to start paying closer attention to my body and taking days off when needed.  Harder said than done, but in weeks 13 and 15, I followed through and felt great for it after.  Very positive reinforcement!

Weeks 17-18
Feeling stronger and stronger.  Week 17 was my peak training and it went off without a hitch.

On the Tue long I managed to cover about 34km of the Kobe Marathon course which was excellent.  It was the second time I ran on the course and all went smoothly.  More opinion on the course to come in another post.

Week 18 began tapering, and I could feel the extra rest in my legs.  The sprints felt really strong which was a huge boost.

I've also been adding visualization, so focus is growing.  Getting excited!