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Marathon

Race Reports

TCS Toronto Waterfront Marathon 2022 Race Report 

What a day, what a race! In my final race of the 2022 season, the Toronto Waterfront Marathon always lives up to the hype, and this year was off the charts. This race will always hold a special place in my heart as it was my first marathon back in 2018. 

The level of spectator and cheering stations truly made this a world class premiere event! So how’d it go? I ran a new personal best with 3:34:01! I smashed my previous PB of 3:39:36 and That’s a 5:35 mins PB! After my crazy season of triathlons I had doubts this was going to happen. With three 70.3s and a full IRONMAN triathlon just a few months prior, I kept lowering my expectation for this race. Even my Stryd race calculator said it wasn’t going to happen. 

But I followed the philosophy of trying to negative split and trust the process of coach Miranda Tomenson, and you know what? It all worked out! Nostril comfortable breathing and chatting pace for the first 30K, then really pushed it in the last stretch even though it was uphill. I GOT IT DONE TODAY! My 2022 race season is officially over, and I PBed EVERY. SINGLE. RACE. Unreal. I can’t believe I actually did all that. Wow. 

OFFICIAL RACE TIME: 03:34:01 hours at 5:04/km

Sportstats: https://www.sportstats.ca/display-results.xhtml?raceid=114379&bib=818

I’d actually like to show you what trying to negative split or at least even split an entire marathon looks like using my previous Strava data. 

2018 – Scotiabank Toronto Waterfront Marathon (1st Marathon, where I bonked hard halfway)

2019: Goodlife Toronto Marathon (Finally sub4)

2019 – Scotiabank Toronto Waterfront Marathon (2nd time)   

2022 – TCS Toronto Waterfront Marathon (3rd time, this year) 

As you can see from above, the first 3 marathons I did, I started started out too fast and too hard. I tried to “bank time”, and the second half usually really was brutal. 

However, this year, I did not go out fast. Even though I had the goal to PB and finish faster than 3:39:36, I listened to my coach, and started further back. I started off with the 3:45hr pace and hung out with them for the first half. Then I gradually increased my pace and caught up with the 3:35 pacer. And then once that happened, everything else was gravy. I did run out of real estate to catch the 3:30 pacer, but I’ll save that for next time. 

I’m really proud and happy of my splits. It was pretty even throughout. But in the last 7km, that’s when I really had to dig deep. And I believe that section is uphill as well, so everyone slows down a bit at the 37km mark. 

What makes me even more happy than this PB is that after three long pandemic years, 25,000 runners from 60 countries around the world came to Toronto to race! The event also had the most cheering stations ever as well. This course I cherish and Sunday reminded me exactly why I love running so much, so very much. 

I’d like to thank my coach Miranda for working with me and my busy work schedule and busy & tight race calendar. She made it all work out, and I PB’ed it all. But most importantly, she somehow got me through it injury free! When I started working with her, I came with a pre-existing left ankle niggle/stiffness. But with proper physio exercises and correct training load, I was able to perform well and actually this ankle issue is pretty subsided. I did have one bike crash before IMMT, but that wasn’t training or bike handling skill related. It was due to severe heat weather, along with that my AC was out for a week, leading to a heat blackout. But even from that, I was lucky to just have some scratches. And she adjusted my training plan accordingly. This is what makes a great coach! 

All in all, what a tremendous 2022 race calendar. It’s the most amount of physical activities I’ve ever done in my entire life. And yet, here I am, stronger and better than ever. I can’t wait for 2023! 

Many thanks to all the athletes, race organizers, sponsors, volunteers, spectators for making this the premiere running event in Canada. 

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For those interested, here was my nutrition plan:

  • Sipped on 1 scoop Skratch Labs in 500ml bottle on way downtown
  • 2x watermelon Clif chew blok sodium 20min before race
  • Belt fuel 500mL flat coke with 4x saltstick 215mg (860mg sodium)
  • 2x Endurance tap flask (filled up to 4 Taps line) with Kirkland maple syrup + 3x saltstick 645mg sodium
  • 2 GU gels from aid station at 30k
  • at 35k I made a Maurten Move and used my 1 Maurten gel I still had from IMMT here for the final push
  • water from every aid station

Gear:

  • Nike AlphaFly Next% 2 (much more stable than the first gen)
  • Apple Watch Ultra (my second run with it, so GPS was 1km off actually, my bad I should have calibrated it better)
  • Lululemon tech shirt and socks
  • Nike dri-fit shorts
  • Salomon Sensibelt
2022/10/18
1678
Running

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.

2019/05/18
1986
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.

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. 

 

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

2019/05/11
3278
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

2018/10/30
2471
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