Post Mortem GORM 2012

TRAINING
This was the third time I followed the Pfitzinger 88-113km/wk training program with a few tweaks.  Given there were 27 weeks to train post recovery from MM2011, I repeated Mesocycle 3 a few times, incorporating tougher interval sessions of 4x1600m , and a short 6km recovery run on Mondays. Training was going great through January and February.  I noticed a significant increase in speed for a given heart rate in March. At the time I put it down to improved fitness and weight loss, however I was also developing tell tale signs of overtraining, eg. walking became slow and heavy. I also developed a metatarsal capsulitis on the second left toe since starting the intervals. I started using Mizuno Inspire 7s during training at the recommendation of a fellow coolrunner. They felt a little firmer than my usual trainer, but felt lighter and faster, offered a better transition, and were no problem on long runs. My gait had changed a little, with more forefoot landing and toe push off, which probably contributed to the capsulitis and also led to soreness on the outside area of my calf, and the hammies and glutes were getting a little tight.

With the extra speed, the niggles were getting worse which were initially ignored.  Developed sharp stabbing pain in the middle of the right hamstring, which forced me to take a few easy weeks, 4-5 weeks out.  I think the fall in HR was due to a parasympathetic overtraining syndrome.  Getting worried so close to race day.  Felt reassured when I was able to do a threshold run and a 30km long run without any problems a few weeks prior to race day, although the upper hamstrings remained tight and knotty. I felt reasonably good during the final few weeks prior to race, not as sluggish as I had felt prior to MM 2011.


WEIGHT
my BMI crept up from 22 at last year's MM to 23 by November. I had to bite the bullet and went back to calorie counting, this time with calorieking.com.au.  Managed to get my BMI down to 20.5 just prior to GORM, which remains well  within the healthy range of 18.5-25.  With caloric restriction, there was a risk of running out of glycogen during long runs. To avoid this, I'd have some additional carbs prior to long runs, and endeavoured to consume at least 60% of my daily caloric intake in the form of carbs. Hard to find XS sized clothing in bricks and mortar stores; had better luck on line. Not many places sell size 28 trousers and jeans. I also carb loaded with a little more precision. 1000 extra calories per day on Friday and Saturday before the race, mainly in the form of low residue carbs, and a 'light' 700 calorie breakfast on race morning, which included 3 coffees with sugar and a bagel with honey.

RACE STRATEGY
Hard  to plan a racing strategy given the hills and also worried how the hamstring would tolerate the distance. A few days before the race, decided to aim for a 3hr5m for the marathon split, but be satisfied for a sub 3hr10m.
Given my garmin almost always overestimates the course distance, I printed a pace band which I would check with the 5km markers, using the garmin in between as a guide. Had no idea how I'd handle all the hills, although in my training, found I was a much better running downhill than uphill.

RACE DAY
Didn't see a timing mat at the start. The first 500m was downhill. As I've noticed on all marathons now, a lot of nervous nellies shot out in front for the first few kilometres.
For the first 10-15km, fellow runners would overtake me on the uphill, and I would make up for lost ground on the downhills.  The field then thinned out. I forgot to bring along my latest acquisition, the hydrapouch, for christening. Decided to walk through the drinks stations given I haven't mastered the ability to run and drink out of a cup simultaneously.

For my last two marathons I experienced an uncomfortable stomach cramp between 10-15km, which I also noticed during threshold runs. Did some experimenting during recent training, and found that cutting back on milk, and taking zantac and mintec helped, which did the trick again on race day.
Felt very comfortable for the first half, but a little lightheaded at times, which I have experienced during recovery runs and usually means I'm breathing a little too hard for the given easy effort. Concentrated on slowing the breathing, and even holding my breath here and there. This just reminded me of the vast difference in effort required between the start and the end of a marathon.  
When passing the markers, I noted that for the first time ever, my garmin was in fact underestimating the elapsed distance. Must have been the hills.
Capsulitis starting to play up in the second half, with the occasional sharp pain, but given I had been able to complete a 37km long run with it during my training, and that the taper had eased it a bit, felt confident it wouldn't stop me. Also noticed an annoying pain around the base of the first metatarsal on the right. Had broken my golden role by making a last minute adjustment to my right orthotic without trying it out on long runs. Felt worse when I was pounding along the downhill sections, but the pain eased as I slowed down during the last 5km.
The big long uphill sections were at 8, 23, and 26km mark, although the first hill didn't feel too bad given it was so early in the race. Tried to be as conservative as possible on the hills, and was hoping for a flat course after 33km, but there were still a few undulations thereafter. According to the elevation map provided on the web site, the course was supposed to be flat after the final downhill section at 33km, so, at the recommendation of another runner on the return bus trip, will use mapmyrun for future races.
There were sections when the westerly wind was noticeable, moreso in the unprotected areas. Wore gloves from start to finish, despite the sun peeping through at times.  

Started to conk out after 37km but still felt confident I'd make it under 3hrs5min for the marathon split as I was a couple of minutes ahead of schedule.  Started to feel nauseous from 40km onwards, and did not want to take any more fluids, which meant I was getting a little overdone. Made it through the marathon distance timing mat in under 3hrs5min, and I plodded through the next 2.8km, whilst getting overtaken by the 5th placed female.

Great support from the volunteers, and spectators, who were mainly locals along the route coming out to cheer us on. Spotted a solitary grave which was probably over a hundred years old along the route; something you'd miss if you were driving along. Sadly, also spotted a dead koala on the side of the road.

After crossing the finishing line, learned from experience to avoid food and to quickly get into warm clothes, including blanket and beanie, to prevent shivering. Took in some fluids, walked around, and eventually made my way to the bus to return to Lorne.

In the aftermath, I was pleasantly surprised by the absence of pain in my quads, which I'll attribute to using the inspires for the first time in a marathon. Thanks again to WetWeek for the recommendation For all my previous 6 marathons, they'd be very painful for 2-3 days afterwards, of a severity where I would wince when getting up out of a chair, and pain would wake me up in the middle of the night.  This time around, all I had was a few niggles and tightness, and of course the legs felt very weak when I started running again 5 days post race.


A slight positive split, but judging from the number of runners I overtook in the second half, there weren't many negative splits on the day. Satisfied with my handling of the hills.

The pressure is now on for a sub 3hr for MM 2012, and I also qualified for a preferred start. No need to wait at the start line for half an hour, and ready access to the portaloos in the minutes before the race. The only downside is the risk of being trampled on by nervous nellies for the first 1km.
Given my overtraining and injuries in the lead up to GORM, I'll train relatively conservatively, only doing intervals every second week once I've fully recovered and will have a low threshold for taking it easy at any sign of overtraining. Will try to avoid doing 2 speed sessions per week (eg. an interval session and a threshold run) too often.
The toughest task will be to keep my weight under control.  It's tough to avoid overeating in a setting where there is food in full view. Weight control would be easier if I lived alone.
Donated blood a few days after the race, and currently following Pftizinger's 4-5 week recovery program. Official training for MM2012 starts in two weeks.

I'm stoked!


OFFICIAL RESULTS
http://www.tomatores...EId=4&AId=53206
45km  3:19:23
marathon split: 3:03:49
27th out of 800 finishers
and in the mens 40-44 group: 5th out of 86.