The Long Post on the Long Run

I had trouble sleeping last night for a couple of reasons. One was the fact that I kept waking up waking every time I moved my legs because my thighs were aching. I’m going up the stairs on all fours and can only sit in chairs that have arms so I can push off when I need to get up. I’ve done some reading on marathon recovery this morning and have a massage booked at 1 p.m. Tomorrow I shall try to pedal my bike, though it seems far from a sure thing.

But the second reason for my lack of fitful slumber was due to my replaying the race and my training over and over again trying to figure out why I missed my goal and, more importantly, what I learned from the experience. I’ve broken it down into three categories:

External Factors
This is the least important of the categories because as my friend Rob likes to say when I gripe about race conditions “it’s the same for everybody.” And it bears mentioning that two other Spec runners, Susan Clairmont (sub 2hr) and Barry Gray (sub 1:50) set personal bests in the half marathon. So did a lot of other folks I’m sure. In other words, it wasn’t that bad out there.

Still, two things threw me off. The first was the wind. I hate the wind. A lot. I find it frustrating and annoying and I let it get in my head all the time. As we were driving to the start I saw a flag stiff against the breeze and said:  “Oh no, it’s really blowing.”

It wasn’t too bad early on. The wind was behind us on the long leg at the start of the race but heading back towards the Parkway on the uphill section along Twenty Road it was right in our faces. It wasn’t helping along the Red Hill either and it was really bad along the Waterfront Trail during the last few kilometres. I let it get to me.

The lack of eLoad on the course was also a factor on my fragile psyche. My race fuel strategy was dependent on having an electrolyte drink available at every aid station. There wasn’t. During the last 15 or so kilometres, there was only one aid station that still had eLoad. The rest had run out. The high school kids who were handing it out and cheering like mad seemed sympathetic and I didn’t scream at them but I sure wanted to. How could they give away my eLoad? I was like an eLoad junkie, I would sold my grandmother’s TV for some.

How big an effect did this have on my race? It’s hard to say. But I didn’t help my state of mind, that I know for sure.

If I ever do a long distance race again, I’ll have to figure out a better fuel strategy. Gels, beans, cocaine – I can’t run out of juice and it was stupid to depend on others to provide it.

Race factors
I also made some mistakes in my race management. My split time through 10km was almost perfect, right on the 5:39 per km pace I set for myself. But my Garmin read 10.2 km as I passed the 10km course marker, meaning I thought I was behind. So I picked up the pace through the middle 10 km trying to make up that time – I ran 10km to 15 km in 5:30 per km.

This was stupid. I should have just held the pace and hoped the Garmin got it right in the end – sure enough it was less than 100m off by the end of the race.

But I also had delusions of grandeur. Feeling so good at 10km and 15km I wanted to go a little harder to see if I could set a really good time for myself. Every single thing I read before the race says not to do this. I did it anyway because I am a moron.

I also tried to make up time on the downhill section of the Red Hill Parkway. I did, but it pounded my legs into Jell-O. It was my burning quads that slowed me down in the end – something I hadn’t experienced in training – and it was that section on the Parkway that did it, I’m pretty sure.

Finally, and most importantly, I underestimated the power of the wall, physically and mentally. Beaten by the wind and the lack of eLoad, my quads burning, my goal time sliding away I passed the 32km marker and slammed into the wall. Ten more kilometres at my goal pace seemed impossible. I felt completely demoralized, utterly spent. I wanted to quit the race, set fire to my running shoes sell my bike for scrap and eat my way to 300 pounds, never to race again. Even though I knew this moment was coming, it still crushed me.

I didn’t quit but I did the single thing I swore to myself I wasn’t going to do: I started to walk. From 32km on in, I ran 800 metres and walked 200m of each kilometre. It was the only thing I could do and still finish.

Even now, less than 24 hours later, I wonder why I didn’t just push through. Where was my strength, my toughness, my resolve? I was still in pretty good shape time-wise: maybe I could have made it… but at that moment, it was so overwhelmingly there was nothing to do but try and survive and that meant walking. All I can say is that at least I didn’t quit.

The real culprit for my performance is, of course, my training. In just 24 hours, I’ve already identified some problem areas:

Too heavy
When I ran the half-marathon last year, I was 160 pounds. I ran yesterday’s race at 168 or so. Over the past year, I’ve slowly added the pounds bit by bit, mostly through bad diet choices. Part of it is that I eat out once a week as a food reviewer and some of those meals are caloric bombs. But the real culprit is too much wine, too much bread and other carbs and not enough discipline. I can probably get away with one bad meal a week, but I have to watch my diet the rest of the time. I haven’t and lugging eight extra pounds 42.2km sucked. I’m pretty sure I could run at 155 if I put my mind to it.

Not strong enough
When I first got myself in shape, weights and core strengthening were a regular part of my exercise routine. But in the last year, I’ve focused exclusively on cardio and that’s a mistake. I need to get stronger in my legs and through my trunk again.

Not enough prep time
Trying to ramp up the mileage for a marathon in six weeks was lunancy. Though I’d done some longer runs in prepping for Around the Bay in the spring, 24km was my longest. This summer, I was really bike-focused as I tried to improve that phase of my duathlon racing. It worked too. But duathlons are about steady, threshold efforts – high intensity for medium duration – my longest race all year was 90 minutes, my longest run a cumulative 9km. It’s different beast than the endurance effort of the marathon.

It wasn’t until I finished bike racing in September that I turned my mind to the marathon and that wasn’t enough time to build the endurance base I needed, principally because there were…

Not enough long runs
I did just five long runs in my training, and only one over 30km. I never hit the wall in training so when it arrived on race day, it was a shock. I don’t think it’s a coincidence that I ran out of gas right at 32km – the same distance as my last long run. I’ve never been a big believer in lots of mileage for race prep, but if I was to do a marathon again I would several more long runs, in both length and duration. My brother-in-law Rob, a marathon veteran, advised me to do at least one run that was as long as my goal time, but at a slower pace, just to be on my feet that long. I wish I’d listened. Next time around, minimum training time at least 12 weeks and preferably 16.

Not enough race pace
Another Rob piece of advice I ignored. I did all my long runs at 6:00 min per km even though my goal pace was 5:40 per km. Though I know the risk of injury is higher when running at a faster pace, I wish I had better prepared by body for the toll that pace would take.

So what next? While most first-time marathoners apparently dread the idea of another in the wake of their inaugural race, I don’t feel that way: part of me wants another kick at the can so I can achieve my 3:59 goal.

But I have a decision to make on the direction of my training. I think it’s very difficult to train for both short course duathlons and marathons at the same time. They require different training plans and a different focus. While I think I could run half marathons, even the Bay, and excel at the duathlons, marathons require a different kind of training.

And they are a time killer. While my wife and children were extremely supportive of this endeavour because it was a life goal for me, I’m not sure improving my time will get the same level of support. My wife, who took up road cycling this year, has talked about training together for some events, like century rides. That’s very appealing in many ways.

While I enjoyed marathon training, I missed my bike and part of me thinks I lack the singular focus it requires to be a real marathon runner. I blame TV. One way or another, I plan to map out a year-long race calendar shortly and once I choose a focus, I’m sticking to it. I won’t be adding a marathon with six weeks notice the next time around.

With that in mind, I’m also going to design a year-round training plan with my goals in mind. I’m going to get strong, build a base, and then increase my intervals and speed work. This season, I just biked and ran without a focus and the result was too many junk miles. I’ve gotten to the point where in order to improve, I need to be smart and focused, whatever the goals may be.

I want to thank some people. Sports editor Rick Hughes for the opportunity to write this blog; co-worker Rob Faulkner and brother-in-law Rob Henry for their advice and guidance; co-workers Susan Clairmont, Carmelina Prete, Barry Gray, Jen Moore, Peter Haentjens, John Rennision and Scott Gardner for their advice, encouragement, loans and training runs. I hope we form a kick ass Around the Bay squad next year.

And there were a couple of blog readers including Mark Collis at www.ontherun.ca and Marky Mark at www.markymarkisonthemark.blogspot.com who were helpful with their comments. They seem to be much more committed runners (and bloggers) than I.

And thanks to race organizer Gord Pauls for linking the blog to the race website, driving up traffic and my ego when I got recognized by fellow runners while I picked up my race kit on Friday. And to all the volunteers, particularly the kids at the aid stations who cheered madly as I staggered through. The kid who gave me banana from his backpack at 36 km should be nominated for Sainthood.

Finally to my wife, Nicola and my two daughters. They have been so wonderful as I slogged my way through long training runs, various ailments and constant nattering about the latest web article on running. Not to mention the constant writing about running. Never once did they make me feel bad about this self-indulgent endeavour; in fact, quite the opposite. They are proud of me in a way that is more rewarding than any medal or finishing time could ever be.

Despite the pain in my legs and regardless of the clock, it feels pretty damn good to say this one thing, a title that will stay with me the rest of my days:

Drew Edwards, marathon runner.

Comments

[Joe Forani]

Congratulations Drew. So much of your story is so familar. My first marathon effort was pretty much the same as yours and for that matter so was my second - how many times is it going to take me to get it right. It's very frustrating wanting to break the 4:00 hour mark and not even coming close - what am I doing wrong? Well, I'm thinking I can beat myself up about it or just get out there and try again. So that's what I am going to do - next year things will be be different - more long training runs, better nutrition (prior to and during the race), better mental toughness - just to name a few. By the way, I do triathlons during the summer and I feel that the marathon training I do during the winter (Jan to May - did a 4:16 in Mississagua) sets up the triathlon season nicely. Enjoy your duathlons during the summer and riding with your wife and than ramp up the training again for a fall half marathon. I did two half marathons this fall and pb'd in yesterdays race - absolutely loved it - great way to finish off the running season. Congratulations again and take care.
Joe

[Marky Mark]

Hey Drew. Thanks for the plug!

I've only done one full (as the culmination of a cardiac rehab program that followed a hockey heart attack). As such I'm not an experienced marathoner but your analysis makes a ton of sense to me as a one time marathoner who can't spend every waking hour training for a race. It sounds like you didn't have enough of a training period and too few long runs.

If you choose to do another one you'll have to make the commitment to do the extra work. That commitment is a big deal given everything else you'd be juggling. Like you I found my long runs to be day killers once you include the stretching, icing, showering, eating and napping. Plus they tended to intrude as well on the prior evening as it's hard to go out for a feast and get to bed at 2am if you have 20 miles to do the next morning. That doesn't even account for family summer vacations and the imposition on the family of trying to fit in long runs in that environment.

I suppose another option is to take on a regular diet of 10K and halves. I may go that route as it's a more manageable goal and still takes care of fitness needs while having some fun in races. There always seems to be something close by that you can do-e.g., there is an 8K race this Saturday in Grimsby and even a companion 2K for the kids:

http://www.instride.ca/

If you do go for the goal of another full you may want to consider a couple of things: 1. a running group-I didn't do that but lots of people swear by it. 2. blogs-if you start clicking on the links to people who leave you comments and then read people's running blogs, you'll soon find there is quite a large online running blog community that represents a vast resource and also offers lots of support.

By the way your time is pretty good-you even beat Oprah:

http://completerunning.com/archives/2007/06/18/famous-celebrity-marathon-runners/

It's great to have a particular time as a goal but remember only very few people are able to stick to the commitment of training for and running the actual race, so don't beat yourself up. You did it. You ran your victory lap to celebrate the hard work.

[Dave]

Drew,

I looked for you but couldn't find you!

Your post race analysis is spot on. The weather was rough, but not unbearable, the downhill was there to use as wisely as you want, taking it easy down that hill was great advice from Mark which I held dear and am glad today that I did. I feel way better than I did after the Toronto Marathon 2 weeks ago.

More long runs, more core strengthening are a must. The weight loss will help a bit. I am trying to get from 192 to 180...it's damn hard! Yes, and practice long runs assuming the race may run out of Gatorade or equivalent. Gels can be your best friend out there!

Yesterday was my 7th, and I am still learning the ins and outs and I know there is always room for improvement. I want to run Boston and still need to knock 15 minutes off my current best time and I love the fact I get to train for another marathon and see what I can do about it.

Good luck with your next marathon. I am sure the experience from this one will help you reach your sub 4 hour goal.

Dave

[Mark]

Drew,
Congratulations on finishing your first marathon. i Have been following your blog with interest. I do not think that marathon training needs to take up as much time as you think...you just need to make better use of the limited time you have and to do that I would highly recommend the following book:

Runner's World Run Less, Run Faster: Become a Faster,Stronger Runner with the Revolutionary FIRST Training Program (Paperback)
by Ray Moss (Author), Scott Murr (Author), Bill Pierce (Author)

I have started to use this book's program and I have taken 10 minutes off my marathon time ( from 3;20 to 3:10)in the past year..and I am just like you...2 kids, full time job,pushing 40.I do almost all my training in the morning, before the family is awake...(they don't feel the effects of my training at all)...did my first marathon in 4:10 in 1998 , and have taken a full hour off that over the years. You can do it too, especially now that you have all that base training under your belt.I am not convinced that training for short course duathlons is that different from training for a marathon. i do triathlons as well (short course to ironman) and I find my marathon training invaluable, but vice-versa as well...the speed work for shorter triathlons pays off in the longer races. Please have a look at the book I have recommended....it will cahnge the way you see training.

M

[Mark Collis]

Great post race anallysis Drew.

Don't beat yourself up too baddly. There's a huge difference between the 30 km distance and a full marathon. It's that challenge of getting all the pieces in place and having it work that keeps bringing me back to the marathon distance.

Of all the race distances, the marathon is one that you have to respect. You can fake a 5 km (just show up and run with minimal preparation), some can fake a 10. Heck, I've faked the Bay a couple of years, but I had the base to do so. I've never been able to fake a marathon. Ever.

There are some lessons that can't be learned by word of mouth or advice. Some lessons must be learned through hard, sometimes brutal experience. The wall is one, energy managment and effort control are others. Only experience, training and a focused race plan can get you there.

A couple of other points of advice...

1) There is no shame in a marathon when you have to walk. In fact with a 4 hour goal, you should have been planning walk breaks into your race plan, and walk breaks right from the very start.

2) When you hit the wall, you HAVE to walk. Many people don't understand until they experience the feeling being so depleted that you can't run. When you get to that point, no amount of mental toughness is going to keep you going. I was close a couple times myself on Sunday, but I was able to have a firm conversation with myself and struggled through it. There have been other races where, WHAM! I'm so toasted that even walking is tough.

3) Everyone has tough bits on the longer races. Everyone. Part of being experienced is recognizing that you are having a tough patch and that if you just stay firm, you can usually come out of it in a few minutes. Just knowing that it's temporary is enough to help your resolve.

4) You didn't give up, you did what you came to do and you finished. On your first marathon (or your first time at any race distance for that matter), you should never set a time goal. Your goal is to first finish the race and second to experience what challenges you are going to encounter. It's that second race that you take the hard earned lessons and apply them towards a time goal.

I don't know if this will help but I've always found the following story very inspiring....

---

In the 1968 Olympics in Mexico City, Tanzanian runner John Stephen Ahkwari was the last runner in the marathon.

He he had fallen shortly after the start of the race badly injuring his leg. He came in about an hour and a half after the winner, practically carrying his leg, as it was so bloodied and bandaged.

Film Director Bud Greenspan asked him, "Why did you keep going?"

He said, "You don’t understand. My country did not send me 5,000 miles to start a race, they sent me to finish it."

---

And that in a nutshell, I think, captures the spirit of the marathon and what drives us to measure ourselves against the challenge.

Mark Collis
www.ontherun.ca

PS. Drew, if you are interested, feel free to drop me an email. We do once a week winter Around the Bay training runs starting in January. You might be interested in joining us and it would be a pleasure to meet you in person.

[Marci]

Great recount. I ran Hamilton as well, well done. I agree with most of what you said. I think they need to unleash the halfs later so that there are supplies for the full, this was irritating, but I guess its a new event so I'll cut it some slack. Awesome course, and congratulations on your first marathon.