Manchester Marathon: Jon’s Race Report

Manchester Marathon: Jon’s Race Report

Before we begin, let me add some context. Jon – one of our coached athletes training for his second Ironman (in September) – came to me three weeks before the race …

“Hi Bryan – Luke’s just messaged me offering me his place for the Manchester Marathon … I know I haven’t done any ‘marathon training’, but what do you think? I’m not going to hit any of my previous goals I’d set, I’d be very surprised if I 3.30’d, but even 3.45? Is it something you think I can just go for and put in the plan?”

I said go for it – with some good, disciplined pacing I was sure he could run well. After all, you’ve got to take opportunities when they’re presented to you, haven’t you?

A bit more context, Jon’s longest run this year was the Liverpool Half Marathon. His second longest run of the year was one hour and fifteen minutes. His swim, bike and run sessions were all looking good, pace was strong and fitness was improving. He was in a good place regarding his general swim, bike and run fitness.

Anyway, all of that said, here is Jon’s report in full. Enjoy!

Race Review

With 3 weeks to train, or more likely get my head into a suitable frame of mind to run a marathon, I don’t know what I was honestly expecting to achieve. I’d felt quite good in the build-up, and prepared for the race better than I had for my Ironman last year, in terms of nutrition, hydration and sleep. I had a solid nights sleep the night before, and trialled carb-loading for the first time for the 6 days prior to the race (3-days low-carb, 3 days high-carb).

The night before however, I started to have my doubts, which I guess is natural. Anxiety started creeping in, and I started considering the magnitude of what 26.2 miles actually feels like. A few years back I’d been training for an ultra-run (out the blue, because my optimism from the couch knows no bounds), but I started recalling my 18mi training runs, and how I’d felt when I started to get to that kind of distance. It was painful, and I wanted to stop – I didn’t want to carry on.

I’m in a different place now, and I knew that my fitness has come a long way, but I started to worry about the reality of what was ahead.

Anyway, I was committed now, it was happening, and I knew I just needed to get to that start line. The rest would figure itself out. I had a plan, and I was well organised, getting there an hour or so early on the day which gave me plenty of time to gather myself, use the loos and get generally ready. Only downside to this was being stood around for longer than I probably needed to be.

The Start

I met up with Garry, and we went to the start line together. We were both headed for a similar time, but I knew I had my strategy and he had his. Plan for the first half was to stick with/near the pacer, and around the 4:55/km mark. As we set off I started to realise that running with a pacer provided its own challenges – it was heaving around them – and I found myself being pushed onto the kerb a few times, or my stride being broken by those in front of me. The start was congested, but the pace was fine. There were 2no 3:30 pacers about 50m apart, so I settled in between them both, without realising, gradually getting closer to the one in front. After the first 2.5km I was settling in nicely, HR around 145bpm at about 4:55/km.

I was getting frustrated by the congestion and decided to push forward. I’d rather be ahead of the pacer than behind and either lose sight of him, or have to battle with the crowds to get past him. I moved forward and Garry came with me, pace now around 4:50/km. I felt fine, and well within myself, but not tempted to go any harder just yet through pure fear of the distance. “Stick to the plan Jon, it’s a marathon not a sprint”. We carried on chipping through the miles until I hit 6mi/10km, and it was time to take on some nutrition. I took on some water from the aid station, and following that took my first gel, the next one scheduled in for 11mi (40 mins time).

I was chipping through the miles feeling fine, no problems holding the pace (around 4:53/km). We got to the aid station at the 10mi marker, and I grabbed some water. In my mind we were ahead of the pacer now, who should have been going at around 4:59/km, but next thing I know I looked to my left and he was there, and the swarm was back on top of me. I checked my watch and we were now running at 4:45/km, which I’d said I wouldn’t do until the second half. This was the pace the pacer was running at. Following a similar logic as previously, I decided to up it and push through – I was again being pushed on to kerbs and it was really congested. After 1km or so at 4:45/km with the pack I pressed forward to make some room for myself. This is where Garry and I became separated.

Half Way

I was ok with this, I knew I had my plan and he had his. I was approaching the point (13.1mi) that I was set to lift the pace a little if I felt good.

I did.

I reached 11mi and took my second gel, and I’d started to put some room between me and the pacer group. I’d been strictly keeping my HR no higher than the 150bpm mark as best I could. Again, I felt comfortable.

I reached half way and said, “ok, lets lift it a little”. I allowed my HR to move up to around
160bpm. It seemed to be 161bpm each time looked. I felt fine, but I was aware this was the point where the challenge actually started. I was moving well, and I saw my pace pickup to around 4:40km/min, no sweat, I felt good and still well within myself.

I was looking at my watch, and the only screen I really kept my eyes on was the lap screen. This was showing me my HR, my current pace, my lap pace and the elapsed lap time. I didn’t want to know how far I’d come, I could see that at each billboard. I just wanted to make sure my HR was in the right place, and have a sense of what my pace looked like. So long as it was under 5:00/km I was on target.

I was waiting for 16mi, as per my race plan, to take my next gel, but as I approached 15mi, I could feel hunger creeping in. I made a call, and one that I’m glad I did. I’d considered every 30mins (4mi) seemed a bit excessive ahead of the race, but when I was out there I adjusted my strategy, I didn’t want to bonk, so I planned to fuel at 15, 19, 23mi instead. I picked up a couple of spare gels from the aid station and put them in my pocket just in case.

As second half continued, I realised my pace was picking up, while my HR was staying where it was, sometimes hitting as low as 4:00/km. Rather than address this and slow my HR, I persisted, and figured if I keep my HR here, I’ll be fine. The only time I allowed my HR to exceed the 161bpm mark was for any hills/inclines, where I just took the hit and tried to hold my pace. Again, I figured it will work itself out on the other side of the hill (and they were hardly ‘hills’).

Building Fatigue

What I hadn’t factored in was that as the race became harder, my body would have to work
harder, so my HR naturally would increase, in order to sustain the pace. A small oversight, and not something that cost me dearly, but something I’d consider more carefully next time.

17mi’s is where the run started to change from physical to mental. From around 10mi I could feel some discomfort on my toes in my left shoe. Nothing too bad, but just a bit of friction. From 17mi onwards, this started to worsen, as did everything else! I knew this time would come, but I didn’t expect the physical pain from blistering toes. I kept seeing signs saying “who needs nails anyway?”, and my eyes were drawn to shop fronts, “Nails Are Us”. It was like a sick joke, but remedied my pain with some minor amusement. I stayed positive though the run was getting progressively more painful and hit every ‘power-up’ sign I could see held out by mini-spectators.

Moving through miles 17 and 18, I was already thinking about my gel at 19mi, and the gaps
between the water stations were getting thirstier. I started holding on to the water bottles a little longer with each station that passed to rehydrate as best as possible.

Mile 20

My plan at mile 20 was to lift the pace again. I had in my mind ‘10km left’, and saw signs with reminders “2 more park runs to go”. I noted my pace had started to slow to around the 4:50/km mark, still religiously sticking to my 160bpm rule. I thought again about lifting the pace. My legs didn’t have much more than 10k in them, they were starting to fade, and I concerned that pushing my cardio at this point might cause something to pop, or cause an injury. I hadn’t come this far to only come this far, so I persisted at 160bpm. A couple of times I looked down to see I was close to the 5:00/km mark, and immediately addressed it.
From here on out, the miles started to stretch out and felt like they wouldn’t come quick enough.

Knowing I was fatigued, I started to focus on my gait, and the landing of my feet. I figured if I keep a good posture and a good stride this will reduce my chance of injury, and improve my efficiency. I saw people taking the wide line following the crowd around corners and bends, but I was having none of that. I was using the full width of the road, racing line, running no further than I had to. Anything that would give me a psychological advantage in the battle of me v me.

From mile 23 on, more and more people appeared to be walking, and pulling up with cramp or injuries. I was in pain, my foot was bleating, hips and knees aching, quads tight. I took a moment to acknowledge the pain and put it away; I was locked in and focussed now on my technique and making it to the finish line. I just kept thinking, ‘please hold out legs’.

It’s Starting To Get Emotional …

At mile 25 I saw Jo, my mum and my family. I dished out the high 5’s and as I ran away the
emotion hit me. Bang! No-put it away, back to it, concentrate. Almost there. The last mile felt like a 10k. Because of my experience at the end of the Ironman, I was conscious about pushing any harder, and I just had to make it to the finish line. I came around the corner on to the home straight and saw some friends who spotted me and went wild cheering. Emotion!-NO-put it away, concentrate, 500m to go. I looked up and saw the line in the distance. Usually in other races I’ve done, half marathons etc, whenever I’ve seen the line I’ve felt a huge sense of relief. I didn’t yesterday. Each step was painful, and I just had a sense that it wasn’t over until it was over, so whether I was 500m away from the line or 50m away from the line I still hadn’t crossed it, the job wasn’t done.

This was until I got within 10m – I knew, I’d just completed my first out-and-out marathon. As I crossed the line, I stopped running, put my hands on my head and just filled up. Then I looked at my watch: 03:23:56; and waterworks started. I couldn’t believe what I’d just read.

My mind – blown.

Post-Race

I grabbed my medal and hobbled through the event village, catching up with Shane and a couple of his friends from North Endurance. He’d done so well, I couldn’t believe it. I was buzzing for him and congratulated him. I spoke with Jo, and she was waiting with my family outside the event village. To get out meant to do a full lap of the cricket ground (which I probably should have left my watch running for!).

Now here’s the best bit – after Ironman UK, I didn’t get to share the moment and my achievement with my family after crossing the line. I measured my finish yesterday, and as
I came out I saw Jo, my mum, my sister and her kids, my mother and brother-in-law. I was
choked, and gave them all a huge hug. It was the best feeling to be with them after what
was an extremely difficult (but rewarding) race.

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Summary

My body was only ‘qualified’ to run 17mi yesterday.

Nutrition worked well, as did hydration. I used some electrolyte tabs on the run too,
intermittently after the 10mi mark. I think these helped.

What Went Well?

1. My plan was realistic, i.e. HR to pace.
2. Pacing.
3. Nutrition (though I was all ‘gelled-out’ by the end).

What Three Things Would You Improve (And How?)

1. Muscular endurance – I’d try doing a training block, and try giving myself more that 3 weeks to prepare for my next marathon.
2. Though my pacing went well, I’d consider managing it slightly differently next time. I’d stick with HR as a guide, but maybe consider blocks of 5bmp, than 10bpm. (very small point). Just to allow me to finish stronger.
3. Shoe selection/application of MORE Vaseline next time. Shoes were great, but heel-lock adjusted my foot position in them slightly, and over the course of the run the blisters became very painful.

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Everything considered – I’m really proud of this one. I learnt a lot, and once again proved to
myself how fiercely determined I can be! Also interesting that I noted 03:23:00 in my plan…

OFFICIAL TIME: 03:23:52

TrainingPeaks 42.2km: 03:22:41

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What a race and what a report! I don’t think Jon could have got more out of himself than he did during that race. He had a plan, kept his head, made some good in-race decisions, believed in himself … and went for it!