Wednesday, 2 June 2021

2021 Barossa Marathon

Barossa Marathon 2021 - Sunday 30th of May, 2021 - Tanunda, South Australia

The Training

My last marathon distance run was in September 2020. While I did train for the run, I had left it late and was not prepared to beat any previous personal marathon records - it was more about the challenge. 

My best time for a marathon was the 2019 New York Marathon in which I ran 3 hours 19 minutes 35 seconds - I didn't write about that race because I was devastated that it didn't go anywhere near to the plan I had in mind. I felt if I had stuck to the plan I wanted, I could have achieved something closer to 3 hours and 10 minutes. 

Following my September 2020 marathon, in which the preparation was hindered by the lack of events and goals, I knew I wanted to lock in a marathon in early 2021 and work hard towards approaching a marathon with a much better plan and hopefully a much better time. 

The Barossa Marathon was in my sights. It sat around the time I thought I was going to work on my speed and endurance and was also a local marathon meaning it was (hopefully) the least likely to be cancelled by inability to travel interstate or the potential for COVID outbreaks. 

I worked on my own training in the last few months of 2020, but I knew if I wanted to drastically improve my time and eventually achieve my goal of a sub 3 hour marathon I needed some proper coaching and guidance. 

My main concern about joining a running/coaching group was that I would have to commit to running at times that I didn't necessarily feel like running. I've always loved that there can be very little commitment involved in most aspects of running. Unless you are training seriously for an upcoming event or to meet your goals, running is always so simple. Any time, any day, any weather - just go out and run!

But, I had goals in mind which I knew would require some kind of further commitment. 

A lot of the group I ran New York with in 2018 had joined a coaching group called RunAsOne. Having followed various runs from the group via Strava, and seen posts on Facebook and Instagram. It seemed like a good group of people and the training, while serious (if you wanted it to be), also came across as a relaxed approach to achieving individual goals with people with all sorts of different running abilities. 

I joined the group at the start of 2021 and within 2 months I had run 2 personal best times for 5km. The coaching was giving me confidence and the structured training environment was improving my running immediately. 

My biggest test leading into the Barossa Marathon I feel was the McLaren Vale Half Marathon on the 11th of April, 2021. I had been hoping to run a personal best time and from there work out what time I should be aiming for in the marathon 6 weeks later. 

My lead up to that event was a little hindered through illness and although I had a good race, it didn't quite go to plan, I didn't get a personal best time, I found the course tough and overall I was probably far too harsh on myself upon review. Having said that, because it didn't go to plan, it was a huge motivating factor in ensuring I made the most of the next 6 weeks of training!

At the very next group training session (the following Tuesday) while others who had completed the event took it easy, I (rightly or wrongly) was determined to go hard. I did and I felt good. I was upset at my performance in McLaren Vale and used that emotion in the next few speed/interval sessions working as hard as I could - and I am quite possibly lucky I didn't sustain an injury in doing so!

I was used to running with a great (new) mate Matt from the RunAsOne group. Unfortunately he had pulled up with an injury from McLaren Vale and so to start with I felt, despite being part of the large group, on my own with my training. While it is extremely disappointing that Matt wasn't able to run as he wanted to, I took that time to work in my own headspace and get myself to where I wanted to be. 

The work paid off and I was feeling good. At the start of April I had asked coach Riley to ease up on my training plan as I felt I was at my limit (which reflected on the half marathon). At the start of May however, I was feeling great and suggested we go full steam ahead on the next monthly running plan.

Speed and interval sessions were working and towards the end of April and start of May it was time to focus on my weekly "long" runs. Following the McLaren Vale half marathon I'd met a girl - Naomi. She is training for a half iron man!!!. She'd run the McLaren Vale half marathon as well. 

In terms of my training (and hopefully hers as well) the timing was perfect. While I am a faster (I wouldn't say stronger) runner, she is most likely a faster bike rider and definitely a faster swimmer. My focus was on running obviously. The timing was great because we joined each other for a portion of our long runs. This meant I was able to run an "easier" section of my run in the first half, then push my pace a little closer to my goal marathon pace in the second half. While it might not be scientific, I feel like this method of training was a huge confidence boost for reaching my goal pace in the marathon. 

 I was feeling great. My longest run was planned to be 32km - I ended up with 33km with the last 6km of that right up to my goal marathon pace. Prior to that run, I was confident I could complete a marathon in 3 hours and 10 minutes. Following that training run, my goal changed and I was now moving towards the idea of 3 hours and 5 minutes - in the back of mind of course 3 hours was also within reach. 

I had 2 long runs to go before the marathon - a 22km run which again I picked up the pace at the end to just test myself a little bit, and then finally an easier 14km run to finish off the training nicely.  

We had a couple of light runs as a group in the final week, and then it was game on for the Barossa Marathon!

The Marathon

We arrived a bit after 6:30am at Faith Lutheran College in Tanunda, the start/finish for the marathon. It was a very cold morning, around 5 degrees and a little bit of wind coming from the North East. Almost ideal marathon conditions. 

Time crept up on me a little and with only 15 minutes to go I had not been for a short warm up jog or a toilet stop! Based on previous marathons, I deem a toilet stop to be very important - a side affect of being extremely hydrated prior to a marathon! I found a toilet and then headed straight to the start line, joined by Russ and Zen from our RunAsOne group in wave 1.


While I had a plan in mind for the marathon, I hadn't written anything down to follow as I went as I had in previous races. I knew what I wanted to do and that I would be happy with 3:05:00, relatively pleased with 3:10:00 and ecstatic if I could actually achieve a sub 3 hour marathon today. I knew the corresponding paces per kilometre and I had planned to start out at 3:10:00 pace (4:30min/km - 13.33km/h) and see how I felt. 

The race started at 7:30 and we were off. There was a group of runners following the 3 hour pacer (4:15min/km - 14.12km/h) which I knew was faster than my goal. I sat a little behind them and off I went. My first kilometre was 4:20min/km which I was pleased with, given that it is quite common for most runners (I am certainly included) to go out far too fast in the first part of a marathon. 

My legs were cold but I was hoping they would warm up after a couple of kilometres. My heart rate monitor (a strap around my chest that runners tend to wear for no particular reason) was loose and when I tried to tighten it it just fell off. I wasn't going to stop to put it back on, I took it off and luckily Mum and Dad were waiting to cheer me on at the 4 kilometre mark so I could ditch it!

I was through the first 5 kilometres in 21:53 (4:23min/km) which was right on target for a 3:05:00 marathon. My left shin started to ache which I became quite concerned about in the next section - I tried to tell myself it's just cold legs. It must have been that because the pain did eventually disappear (or other pains took over...?). 

Naomi was on her bike for the day with a plan to attend a number of different spots for support. I was expecting to see her at the 5km mark but she wasn't there. I figured either she changed her mind or got lost. Perhaps she would be at the next corner which was around the 8/9km mark. This thought process kept me going and when she wasn't at the next turn, I figured she was indeed lost - it was something to keep my mind occupied at least!

I made it through 10km in 43:20 (4:20min/km) so I had increased my speed, particularly after turning away from the wind. Kilometres 8, 9 and 10 were 4:14, 4:17 and 4:16 min/km respectively, 9 and 10 were with the wind behind me. 

I had found a groove and upon review of my splits I realise I kept this pace up for the next few kilometres. Mum, Dad and (believe it or not) Naomi were waiting for me at the 11km mark. Ok good, she wasn't lost - I can think about something else now!

The 11km mark is the turnaround point and coming back I was able to look out for some of my RunAsOne team running on the opposite side of the road. This kept me occupied for quite some time and probably contributed to a slight increase in my pace. 

By kilometre 15 I had increased my average pace to 4:17 min/km. Almost on target for a 1:30:00 half marathon. I put this down to the fact that RunAsOne had so many people racing in various events. I'd turned and seen some of our marathon runners, but shortly after some of our half marathon runners were also catching up! 

My support crew were waiting again around the 16-17km mark which was something to look forward to as kilometres 15-17 were back into an increasingly stronger wind.

 As I ran past, I mentioned to them I was feeling amazing, and I was - I felt like the pace I was doing was manageable and that I could keep running like this (or faster) for the rest of the race. I could see the 3 hour pacer in front of me, I figured if he is in sight, I'm a chance to catch him. 

I crossed the half marathon point at exactly 1:30:00 (4:15 min/km). Oh boy. My goal was to run the second half faster than the first, this is exciting and I am a real chance here of a sub 3 hour marathon. The 3 hour pacer was still about 30 seconds in front of me, so if I could catch him, I'd be ahead given he probably should have crossed the half way point at the same time as me! 

It was all a great plan in theory - but then I turned back into the wind. I didn't think too much of it for the first part, just searching for a few people in front of me to hang on to. A couple of people who had gone with the 3 hour pacer started to drop off a little. My tactic to stay alert (or distracted) here was then to pass them one by one if I could. 

I was starting to feel a little bit hungry so I figured I needed to rearrange my nutrition intake plan. I'd packed 3 gels, and Naomi had a 4th with her in case I needed it - I'd already taken 2 and was just about ready to . As I ran past the support crew at about 25km I asked her to have it ready at the next meeting point. 

I kept a decent pace up to 25km (1:46:31 - 4:16min/km). I caught up to Coralie from our RunAsOne team and the leader for the women's race. I passed her and told her to keep up, but she was clearly feeling how I would start to feel in a few more kilometres!

I was keeping up a good pace up to 30km although I was starting to feel like I was struggling a little bit, and one kilometre in that section was at 4:23 min/km, I was through 30km in 2:07:55 (4:16min/km). 

The wind was now behind me - one would have thought this would make it easier... I found the opposite. All of a sudden, without the wind whistling in my ears I could hear myself. I could hear and feel my body starting to scream, and perhaps part of me figured that I should be going faster with the wind, but it just seemed to be so much harder!

I got a gel out as I figured I needed it now to get through the last section. I was still wearing my gloves to keep warm, but my hands felt comfortable - until I went to open the gel. My fingers were almost stuck in the position they probably had been for the last 2 hours. I couldn't get them to grip and open the gel. It took me a good little while but eventually got enough of it open to take it. It was getting harder than it needed to be!

I passed my support crew again at the 32km mark. Naomi passed me my 4th gel which I put in my running belt, but given the last gel was so much effort to open I figured it was going to be unlikely I'd give it a go anyway. As I passed I also commented and said "it's getting tough now". I was still keeping a decent pace, but I knew it was getting slower, and essentially I verbalised exactly what I was thinking - negative thoughts, not ideal.

I also started getting somewhat emotional for some reason at about this point. I would think about finishing and the joy that would come with that (albeit still about 45 minutes away). The problem with getting a little emotional however was that it completely stuffed up my breathing. I started struggling to catch my breath - not ideal when running! It happened a couple of times towards the end and was a horrible feeling, but thankfully I was able to get it back under control each time. 

Kilometres 31-35 were all over 4:20min/km except for the kilometre I passed the support crew, which was back at 4:17min/km , probably due to trying to show off to everyone as I ran past. Kilometre 33 however was 4:33min/km. I was starting to become inconsistent and the wind and slight hill was affecting me.

My last marathon in September 2020 I blew out to almost 1:00min/km slower in the final section than I had been for the rest of the run. I had to tell myself to hold on now. I knew I couldn't keep up a 3 hour marathon pace now, but I had to hold on. 

4:40min/km was my goal - don't drop below that. Coaches Riley and Jacob cruised past at about 35-36km and offered words of support - but then kept running ahead on their training run at a pace of about 3:50min/km - thanks guys. It did help a bit though, I sped up slightly (4:23min/km) for the kilometre where they appeared. 

I crossed 35km at 2:30:02 - my average pace for the last 5km had dropped to 4:25min/km. As I write this, I realise that that is not nearly as bad as I thought it was and is almost right back on the target of 3:05:00. But it felt a lot worse at the time!

I was feeling a little dehydrated. I had taken a drink at almost every drink station - particularly the last few where I had taken 2-3 drinks, both water and electrolyte drinks to try and get through this last tough section. I started walking at drink stations just so I could get as much fluid into me as possible, but without stopping. 

Naomi was waiting again at 37km, and the rest of the crew, now with Michelle and Tahia as well were waiting at 38km. I was keeping my pace below 4:30min/km still but feeling terrible. I was no chance of having the last gel. While I had been feeling as though I was hungry earlier in the race, I was now feeling nauseous and knew I wouldn't be able to open the gel anyway...

Naomi was back on the bike and rode ahead, stopped and cheered, then rode ahead again a couple of times. It's hard to describe, but I was both extremely pleased she was doing this, but also frustrated. Having run events before, she knew what she was doing and she knew how I would feel about it. It did keep my mind off my screaming legs for a bit though!

The last drinks stop was about 3km from the end. I didn't stop here - I figured I was almost at the end, another little drink was not going to make much difference, and I would have to slow down to take a drink anyway - it was more beneficial in my mind just to keep a steady pace to the end. 

I reached 40km in 2:52:30. I wasn't going to make 3 hours. But I was certainly going to beat 3:05. The maths from here was easy. I knew I had a tiny little bit left in me - not much, but something was there. I had been toying with the idea of picking up the pace to empty my tank but didn't want to go too early. 

My 41st kilometre was my slowest (4:42min/km). As soon as I knew I only had 1km left to go however I picked up the pace as best I could. I knew a whole lot of people were waiting for me at the finish line. I was ecstatic. I started smiling - I was almost there and the last 400m was lined with quite a number of people all cheering me on to the finish (friends and strangers alike). 

My name was called out over the PA system as I approached the finish. It was all a blur from that point to the finish line but I made it over the line in 3:03:13, a 16.5 minute personal best and well above and beyond my expectations from only the start of this year. Also well above and beyond my realistic expectations for this race!

The great thing about a local marathon is that as soon as you cross that line, your best friends and family are there waiting for a hug almost immediately (as opposed to New York where it is over an hour before you even talk to anyone). 

Ange and Kendall were the first to be there, and then the rest of my amazing support crew arrived. In the midst of it all a number of people rallied around and congratulated me on my run. It was all a blur and I knew I had run a good time, but the reality of how well I had just run didn't really sink in until about Tuesday...

It was so good to get around the rest of the RunAsOne team as well who had all had an amazing day out across the various distances on offer for the day.

Recovery

I've recovered reasonably well this time around. Muscle soreness I think is a given after a marathon so that has definitely been prevalent, and there was some evidence of swelling in one or both of my knees which isn't ideal either. Despite that, I did exit the race in probably the best condition of my 4 marathons with the only real blemish being a small blister on one of my feet (too much information yet?).

I have spent a couple of days walking to free up my leg muscles and on the following Wednesday managed a 3.5km jog. 

Thank you to everyone who has been so supportive of my running and particularly those family and dear friends who made the effort to come out to freezing cold Tanunda to cheer me on and celebrate the end of my run with me. It means so much to have such supportive people around me and I hope that I can return the favour in one way or another soon. 

I'm already looking forward to the next event - my next goal is obviously a sub 3 hour marathon and then, who knows, perhaps something a little different/bigger/further. 

Until the next event, 
Nick

2 comments:

  1. Congratulations Nick, your focus and determination is well rewarded.

    ReplyDelete
  2. Well done Nick - a great read and insight into your day. See you in Melbourne!?

    ReplyDelete