Some TO Marathon Analysis

A brief little analysis of my two marathons. While I did not “hit the wall” in spectacular fashion like at STWM, I did slow down a tad, yet stayed beloved my race pace at the Toronto Marathon. The follow data is from my Strava

As seen above, in Toronto, I began to slow down starting at 19KM. I noticed this, and started taking my flat Cola at 25KM throughout 35KM. I’m thinking next time, I’ll start taking it BEFORE I actually start to slow. So maybe around 17KM? 

Similarly, at STWM I began to slow down at around the 15KM mark. And while it wasn’t totally bad at that point…you can see how bad not training for an entire month prior due to ankle issues was. At 24KM, I not just hit the wall, I crashed and burned in it. Yet somehow mustered up a way to speed up to the finish line.

Anyways, just a little interesting thing I’m being aware of for my rematch with STWM this October 20, 2019.

Race Reports, Running

Race Report: Toronto Marathon 2019

Here we go. It’s been a week since the Toronto Marathon and I’ve had good time to reflect. This was the second crack at the full marathon 42.2KM or 26.2miles. If you remember, my first one at STWM last year did not go exactly as planned. Yes, I finished, I became a marathoner, but without proper training and running an entire month before, I hit the wall in stunning fashion at 30KM. I finished STWM in 5:18…it was time for redemption.


A – run without hitting the wall

B – sub-4:00


This training block, I got appropriate physiotherapy from Dwane Rebello of Spectrum Sports Institute. This got my left ankle back in working form. This allowed me to complete a 12-week Running Room training plan with 4:00 goal marathon race plan in mind.

Prior to this during winter, I did a bunch of intentionally ridiculously slow Zone 2 Heart Rate (~135bpm) long distance runs on the treadmill. This is one of the best parts of the treadmill as you can really dial in a pace according to your heart rate. I did 4 of these half-marathon 21.1KM distance big slow runs in total. I feel like this really benefited my winter aerobic build up. 

In addition, I strength work 4-days a week. This involved 4 main compound movements. Deadlift, Backsquat, Overhead press, and Bench press. I found that these staple resistant weightlifting really help develop my core, and back structure and form. 


  4x Endurance Tap 

  250mL flat coca cola with 1/4 tsp Himalayan pink salt

  • Water from every aid station. No Gatorade as it doesn’t sit well in my stomach
  • PS Coconut oil makes an easy natural chaffing cream!


  • Nike Vaporfly 4%
  • Underarmor singlet 
  • Patagonia strider pro shorts
  • 2XU compression long socks 
  • Apple Watch Series 4


3:30AM – Wake up

3:40AM – 32oz Water + BCAA/Creatine

4:00AM – Breakfast Bowl* with coffee

5:00AM – Stretch & Yoga routine 

6:00AM – Leave house

6:30AM – Arrival to Yonge & Sheppard Centre 

6:35AM – Bagel with peanut butter, strawberry spread, honey

7:00AM – Clif Bloks Black Cherry + 50mg caffeine 







I dropped by backpack at bag drop-off at 6:45AM near the start line, which was actually still being set up for the 7:30AM start time. I met up with awesome Instagram running friends Lisa, Joy, Denoja, Vanessa, and Jon. We went to find the 1:50 pacer. But we kind of ended up doing our own thing. Joy, Lisa, and myself pretty much stuck together for the first half of the race. Being in their company really made time fly. I got a quick surge of gratitude within the first 2K when I heard someone yell “Yeah, go Sean!”. It was my good friend Randall, who was doing the Half-Marathon later on that day. The weather was absolutely beautiful, I could not have asked for better race conditions. I felt pretty good from the get go. There was one big hill at 8K, but then the course became an overall downhill and then flat for the most part. We pasted by some cool spots like Casa Loma, the CN Tower, St. Lawrence Market, Ontario Place, and many tempting restaurants along the way. 

I took an Endurance Tap at 8K, 12K, 16K, 20K. Like I said, I felt pretty solid. While I did not hit the wall, I started my legs begin to slow down at around 28K. So, I immediately began sipping on my flat coke throughout up to 35KM. It’s weird because I don’t normally drink coke (from my weight loss journey), I was surprised that it actually worked magic on me during a long race. My legs quickly got energized within a few minutes. The last 5K stretch along Lakeshore was pretty draining, and I dug deep to keep the pace. I recall my eyes closing at times, as I just wanted to push through. When I saw my Watch at the 1:50 mark, I started to get a little worried, but knew if I kept to my plan, I’d be fine. I did not want to be greedy, and blow up by accident. I stuck to my pace and the sub-4 goal would be mine for the taking. The only 200m was a sudden uphill and then across the Ontario Place bridge to the finish line in front of the Better Living Centre. Crossing the finish was an amazing feeling. I did it. I accomplished what I originally wanted to do, but failed at STWM last year, which was to run a sub-4 hour marathon. 3:55:37.2 to be exact! I PBed by 2 hours! I sub-4-ed a marathon! 


When I saw the clock at the finish line, I was thrilled and relieved. I hobbled over to a volunteer and received a ginormous finisher medal. This thing is the size of a pancake! I surprisingly felt pretty good overall. My form was good, and other than the normal soreness expected, I was in pretty good shape aerobically and structurally. I made my way into the the Better Living Centre to get a banana, coconut water, and some Clif bars. I collected my bag, and changed into some dry clothing. I found Lisa and Joy and we all got a nice photo of the three of us and our super sized medals. 

I’m usually not craving any solid foods after big bouts of effects. But I knew my body was in much need of nutrients, and it’s best to consume them within 30 minutes. I whipped out my Recovery Smoothie which includes Banana + 2 Dates + 1/2 cup frozen mangos, 1sp Tumeric powder, and Iron Vegan Sprouted Protein. It was delicious. 


I felt like I had solid form all the way through. This somehow, was by far the single best athletic performance of my life, so far. It was most likely the combination of spectacular weather, the 12-week training, nailing the nutrition, and the positive vibes. 

Getting my own squat rack and doing compound strength training movements such as deadlifts and back squats really help improve my lower back and core stability. The training paid off. I also noticed that my appetite returned much quicker after an extensive long run effort than before. And I guess my body is now getting used to the longer distances. I had no muscle cramping, no noticeable stomach issues, and never really got out of breath. 

While I was sore the following 2 days, it was expected. What I was surprised about is how NOT so terrible my body felt versus STWM 2018. 

Also, if you’re wondering, the Nike Vaporfly 4% lived up to the hype. They are an absolute dream to race in. I will only be using them for important races as I’ve heard that don’t last too long, and the cost a pretty penny. But if they’re good for the great Eliud Kipchoge…then why not? 


I’m very happy with the training plan I followed for the Toronto Marathon. While, I know that I have something that works, I still want to strive for a 3:30 goal time next. 

Before I get into full training for STWM 2019, I will do a few more of those Zone 2 HR super long runs, to continue building my aerobic base. 

Thus, I’m now looking for some other training options, possibly a coach, and/or using power with the STRYD foodpod. 


View this post on Instagram


What do we say to the god of DNF? NOT TODAY. They say #Hardworkpaysoff…AND I CASHED THAT IN. Finally hit my goal at @torontomarathon this gorgeous day! SUB-4 hour marathon with an official time of 3:55:37.2. I had to dig so deep in the last 3K. Big props to @belovedrunner & @joysofrunning for running with me the majority of the course. It was awesome seeing @attherockshow root me on at the beginning, and congrats to him on completing the Half!! Thank you so much everyone, the organizers, volunteers and spectators for this BEAUTIFUL RACE ??????? All #poweredbyplants ? More thoughts to come after sleep, food, and of course Game of Thrones…#MyTorontoMarathon #TorontoMarathon #veganathlete

A post shared by Sean Chin (@seanchin) on

Race Reports, Running

Race Report: Scotiabank Toronto Waterfront Marathon 2018

It’s been just over a week since #STWM. And I’ve had some good time to recover, regroup, and reflect. Leading up to my first marathon, many friends and peers told me once you finish line you will say one of two things to yourself “I’m never doing this again” or “I can’t wait to do another”. Mine was slightly different. As soon as I crossed that finish line I said to myself “I want a rematch”… “Success is going from failure to failure without the loss of enthusiasm” – Winston Churchill.
First off, I have a brand new appreciation for marathon runners. It takes next level grit to pull this off. It was first time I didn’t hit my time goal in a race and finished with the most painful and humbling experience of my athletic career. The first half was pretty good. I was on par with my half-marathon. slightly slower as I was trying to converse energy. I actually bonked hard and hit the physical wall at 30KM. A special thanks goes out to my chiropractor Dr. Arnold and massage therapist Dr. Lipvanova for getting my left ankle tendons in as good a shape as possible in such a short amount of time. Without them, I probably might have not even finished.

You have good days and bad days. Getting good at the marathon that needs experience. And I feel like I had a good learning experience I hope to grow from. I had the most fun running through our beautiful city of Toronto.

So even though this isn’t the outcome I was hoping for in my marathon debut. I will NOT let this discourage me from running. On the bright side, I can now officially call myself a marathoner and have a new baseline of distance. I learned so much about myself and really appreciate all the support I received from my family, friends, volunteers, and spectators rooting me on.

This winter will be productive. First up is to recover and come back stronger. Got a few things on my mind already. My goal next year is to still run a sub-4 marathon (PS I had no idea I made this pose at the finish line until I saw the official photos) #nolimits#infinitepotential #runTO #tbt #stwm@runcrs



Sean Chin, Marathoner. Crossing the 42.2KM finish line for the first time is the best feeling ever!! ????? Official chip time: 05:17:52.6. Obviously not the result I wanted. The race itself was brutal after 30km. Aerobically I felt great, but my left ankle was in pain and then both my legs just totally gave out. The marathon exposes. But I learned so much. Thank you to all the volunteers, spectators, @runcrs organizers, and @scotiabank for making this a memorable day of achievement for everyone and I. More thoughts to come….but for now, I need a hot shower and an all-you-can-eat sushi bar #STWM #STWM2018 #RunTO#THISIS30 #InfinitePotential #NoLimits


View this post on Instagram


It’s been one year in the making. Last July, I took up running to enhance my level of fitness. I started at @runningroom_newmarket Learn to Run group. Then worked my way up to 5k, 10k, and then the Half-marathon distance. My goal has always been to compete a full marathon. Tomorrow is that day. I put as much physical and mental training effort in as I could. And while I didn’t get to have the entire block of speed work that I wanted near to the tapper due to my left foot extensor tendonitis, I still trust in everything I’ve done. Good luck to @attherockshow, @zuzieque, @blee3x, @shaneruns0630, & all 25,000 strong runners. All I can do now is make my way to the start line and have a beautiful race ????? #STWM #STWM2018 #InfinitePotential #NoLimits #HardworkPaysOff #MarathonTraining #JustDoIt #RunonClouds #RunwithRR

A post shared by Sean Chin (@seanchin) on