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.
GOALS
A – run without hitting the wall
B – sub-4:00
TRAINING
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.
RACE NUTRITION
– 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!
GEAR
- Nike Vaporfly 4%
- Underarmor singlet
- Patagonia strider pro shorts
- 2XU compression long socks
- Apple Watch Series 4
PRE-RACE ITNERARY
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
* 3/4 CUP DRY OATS
1 BANANA
1/2 CUP BLUEBERRIES MIX
1 TBSP CHIA, HEMP, FLAX
1 CUP SOY MILK
THE RACE
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!
POST-RACE
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.
THOUGHTS
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?
WHAT TO DO NEXT TIME
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.
