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2011 Gold Coast Marathon Sub 3 Hours - Train Hard / Race Easy...... Job Done !
Posted by
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06 July 2011
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It's always inspiring to read other peoples reviews of their marathon experiences whether it's their first or fiftieth.
If you've ever experienced doing one yourself you can't help but feel every niggle, muscle cramp and blister described in the review like it's your own. You also share the tears of joy and sheer thrill of achievement that comes with those few last steps across the blue timing mat that tells you that 42.2kms are all behind you and you've earned the ultimate respect from those who have done the same or wish to experience the thrill themselves one day.
Having said all of this I have a sneaking feeling that my thoughts surrounding the 2011 Gold Coast Marathon are going to sound like the a clinical, matter of fact, instruction manual that would make an Ikea Furniture assembly sheet look like a riveting read. Why you ask ? I have to admit that my race felt exactly like that, a very clinical, well prepared and well executed race that ALMOST followed "Andrews Race Instruction Manual" guidelines to perfection.
This was my fifth marathon but my first since injuring myself back in late 2009 so I was really feeling the pressure in the lead up to the race. I did however have the huge benefit of a perfect training program and very few interuptions. The heading "Train Hard/Race Easy" is the quote calmly whispered in my ear by my personal trainer/coach at many of our training sessions. I didn't really understand and appreciate what he meant by this until I was past the half way stage of the race. I finally understood that intense, BUT smart preparation prevents the sickening feeling of hitting the wall that was once considered inevitable rather than a slight possiblity.
0 to 10km
I arrived at the start area nice and early as my wife was competing in her first half marathon and it was a real thrlll to be there to share this moment with her given that I was going to miss seeing her dance over the finish line. It didn't take long for my turn to come up and after a few stirring pre race words from Rob de Castella we were on our way. My first task was to get some clear space and put the 3 hour pacers behind me (including none other than Steve Moneghetti). This required a few sub 4 minute splits but I felt comfortable doing it (2kms into a 42km race I'd hope so !)and I soon settled back into my target pace of 4:05 splits. It seemed to take no time at all to reach the first 5km timing mat and I was happy to see 20:XX on the timing board but couldn't help but think "have I gone out a little fast" (every distance runners greatest fear). I hadn't been paying any attenion to other runners while settling into a steady pace but it didn't take long for the power of the Vision Personal Training running singlet I was wearing to attract my first conversation partner.
Q "So, you're a Vision trainer are you"
A "nope, I'm a client"
Q "Wow, that's great ! There's a Vision near the gym that I work at"
A "so, you're a personal trainer then ?"
Q "Yep, and I've heard some great things about Vision"
For the next 20kms my new running parter, Cameron Ward, and I formed a bond that can only happen while running a marathon. As we approached the 10km mat coming into Burleigh Heads I could clearly see 40:XX on the timing board and the legs felt as fresh as the first kilometre so I knew with 100% confidence that it was going to be a great day !
10km to 20km
What a great atmosphere heading to the turnaround point at Burleigh Heads, the most southern point of the marathon course. There were plenty of vocal supporters, bands playing and most importantly, the first chance to throw some support towards my fellow runners as we headed back north on the opposite side of the road. To be honest though my first priority was to see where I was placed relative to the 3 hour pacers and I was reasonably satisfied to be about 1 to 2 minutes ahead of them but I would have liked more !. By now a group of about 5 runners had formed with Cameron and myself and I spent the next few kilometres looking out for freinds who were also in the race. The first familiar face was Chris Aslan, a trainer at my gym, and he looked to be having the time of his life !(even though his own blog suggested otherwise). A short distance later I saw my good friend David Bell who was running with the typical steely determination than occupies most runners minds in a race this important. From this point on it was thrilling just to share a mutual clap and holler for every other Vision runner out there doing their best. In amongst the many conversations I had with Cameron was a comment that struck a chord with me "you must have a lot of friends out there running today, everybody seems to know you" he said at one point on the return leg. Nope, it was simply the bond that existed between people who understood the passion that exists within this particular part of the fitness industry (an industry that is often maligned for being superficial and self obsessed). I was proud to be part of not just the running community but the Vision running community much in the same way that a Sydney Strider or Cool Runner might feel. The group of runners I was with now started to work together as a cohesive unit and we took turns leading out, kept checks on our splits, called our intentions at the drinks stations and generally did everthing to support each other along the way. I hadn't experienced this level of teamwork before in a race and it was paying huge dividends as I was still feeling as fresh as the first kilometer as we cross over rhe 20km timimg mat in 1:21XX, bang on target !
20km to 30km
You could sense that things were starting to get serious now. Even though the talking between our group was still flowing, the topic of conversation was far more focused on the job at hand. The runners coming in the other direction had also started to thin out so it was now "heads down and bums up" as we focused solely on the patch of bitumen 20 metres in front of us and worked our way back towards Surfers Paradise. On one of the very rare (and gentle) uphill sections I took my turn at the front of the pack and kept up the pace. It wasn't long after this that I recalled the last converstion with the guys, "careful Andy, you're getting away from us !" to which I grabbed the chance for a bit of gamesmanship by holding my arms back and responding "here, grab a hold, I'll drag you along !". Passing through Surfers there was some great crowd support which kept me "riding at the front of the wave" but it was also the start of some internal body communication. My left calf sent me a very subtle message that he was starting to tighten up a little so I did my best to relax and change my stride to take some pressure off it. It didn't take long for it to settle down and it was at this point that I realised that things had gone very quiet behind me and I had spent at least the last 4kms leading the group. A quick glance over my shoulder revealed that only one runner was still with me, Joel Aurisch, who for most of the run had quietly settled in with the group but I could sense that he now was ready to take control. It was also noticeable that we were staring to pick up runners who were weakening and between the 25km and 30km marks we must have slipped by out a dozen other runners. Coming over the Southport bridge Joel and I ran along side by side and I was delighted to see 2:02.xx on the clock as we past the 30km mark. I then realised that only a few weeks ago I was thrilled to have completed a 30km race in 1:59:xx and here I was three quarters of the way into a marathon and I was only 3 minutes off this time and I was still feeling on top of the world. A quick reality check though was required to remind myself that the real race was just about to begin.....
30km to 40km
This is the time that marathon running takes on a whole new meaning. After an event, it's this point of the race that you reflect heavily on to identify the challenges and rewards that come with running a marathon. As a cruel form of marathon torture though, the Gold Coast course passes RIGHT by the finishing chute as you travel north past Southport to set off for another 5 kilometres before turning around and heading for home. Needless to say the crowd support along here is massive and all I wanted to do along here was listen out for the distinctive screams of support from Bronwyn (even if I couldn't hear her I was easily able to imagine it). After a gentle climb over the only real hill on the course the Vision tent came into view on the right hand side of the road and I didn't need to imagine the calls of support this time as I could hear it like they were standing right beside me ! It was an even greater thrill to hear my name being called out by the Vision supporters so I had to return the kind gesture with some uncharacteristic fist pumping and arm waving. What a great way to set yourself up for the toughest part of the race ! By now Joel was getting serious and had opened up a small gap on me but I could see that he was starting to shuffle a little and I thought I had his measure but I was surprised to see how well he was digging through the apparent fatigue and kept moving away from me, go Joel !. The temperature was also starting to rise and with very little shade along this part of the course it was making things even more challenging and I could feel my own shuffle starting to take over. The only thing to do was to keep focused on the job at hand and try to maintain a solid rhythm even though the pace was starting to drop off. By now I could see some of the front runners passing in the other direction so I drew on this to remind myself how close I was to the front and how little distance was left to go. At the northern most turnaround point at Runaway Bay I felt a psychological burst of energy and picked up the pace a little but this didn't last long and I settled back down to a 4:15 to 4:20 split pace. Without doubt the best part of this stage of the race was the realisation that my body was still in fine working order. I was tired, the legs were heavy and the feet were sore BUT I had nothing that was going to slow me down any more than I was already going. The other runners around me had thinned out dramatically but I was picking off one or two at a time and nobody as passing me so I knew I was winning my own battle. The defining moment in the race however came as I approached the 40km timing mat and I could see the time clock so clearly it could have been the worlds largest billboard advertisement....2:45.xx !!!! I knew now without any doubt that even if I crawled on my hands and knees for the next 2km I could still break the 3 hour barrier, but there was no way I was going to do that, I wanted to go faster !!
40km to 42.2km
"You might have arrived at the bus stop but you still have to get home". These were the sort of thoughts running through my mind as the course took on a very lonely look with no runners going in the opposite direction (I was heading down Marine Parade while the runners heading north were on the Gold Coast Highway) and the only runners I saw heading south were the ones I was passing. At this point of the race you can't help but take a selfish view of proceedings and draw on the suffering of others (with obvious exceptions !) to drive you home. The weaker your opponents look, the stronger you feel, that is until you see the evidence of someone who has pushed just that little bit too hard, a "pavement pizza" on the road, a runner sitting in the gutter with their head between their knees. Fortunately I didn't see any of these signs so I kept turning the legs over as best as I could until I took the left hand turn that led back onto the Gold Coast Highway and hit the 1.2km stretch to the finish line. You want to put your heart and soul into it but the brain is still listening to the demons in your legs, that is until the Vision tent once again came into view. No arm waving or punching the air this time, just an attempt at showing them a red blur as I put the hammer down to drive to the finish. Ummmmmm, "no" said the legs but the brain kept saying "yes". Taking the left turn into the finishing chute, the brain took over and I was able to drop down to a 3:30 pace to the finish line. It may not have been the strongest or fastest finish but then again why should it be. I just ran an average pace of 4:05 minutes per kilometre for 42.2kms, something I've never done before ! Once again all my attention was focused on those bloody timing clocks and I could see 2:54.xx with the seconds ticking over towards 2:55.00. I'd much prefer to see 54 than 55 on my results sheet so I did the best I could to push to the finish after which the most unexpected sensation came over me. I wsnted to punch the air, do cartwheels or scream at the top of my lungs but all I could think was "Ok, job done". What the !&$%^@?!?!?
To put this in perspective you need to look back at my last 9 months of training (maybe even more) and have a read of my blog:
My Running Life - From Obsession to Ruins to Riches
In very simple terms, my personal trainer/coach/motivator/and friend, Jarrod Smith, had me convinced I was going to achieve that sub 3 hour marathon from the day we started training together. So much so that in my own mind I had already done it and even had a "doctored" race time photo from a previous year with the time 2:56:42 on it sitting on my desk at work. Now the question was not whether I'd beat 3 hours or not but by how much !
Therefore rather than thinking I'd just broken 3 hours for the first time in my life, overcome a painful injury and had beaten my previous personal best by over 17 minutes, instead I thought "2 minutes faster than I'd planned, cool".
You may think that Jarrods brilliant dose of sports psychology stole that special moment from me but nothing could be further from the truth, instead he gave me 9 months to enjoy the feeling of achieving that goal, thanks mate, I owe you a big one !!!
If you've ever experienced doing one yourself you can't help but feel every niggle, muscle cramp and blister described in the review like it's your own. You also share the tears of joy and sheer thrill of achievement that comes with those few last steps across the blue timing mat that tells you that 42.2kms are all behind you and you've earned the ultimate respect from those who have done the same or wish to experience the thrill themselves one day.
Having said all of this I have a sneaking feeling that my thoughts surrounding the 2011 Gold Coast Marathon are going to sound like the a clinical, matter of fact, instruction manual that would make an Ikea Furniture assembly sheet look like a riveting read. Why you ask ? I have to admit that my race felt exactly like that, a very clinical, well prepared and well executed race that ALMOST followed "Andrews Race Instruction Manual" guidelines to perfection.
This was my fifth marathon but my first since injuring myself back in late 2009 so I was really feeling the pressure in the lead up to the race. I did however have the huge benefit of a perfect training program and very few interuptions. The heading "Train Hard/Race Easy" is the quote calmly whispered in my ear by my personal trainer/coach at many of our training sessions. I didn't really understand and appreciate what he meant by this until I was past the half way stage of the race. I finally understood that intense, BUT smart preparation prevents the sickening feeling of hitting the wall that was once considered inevitable rather than a slight possiblity.
0 to 10km
I arrived at the start area nice and early as my wife was competing in her first half marathon and it was a real thrlll to be there to share this moment with her given that I was going to miss seeing her dance over the finish line. It didn't take long for my turn to come up and after a few stirring pre race words from Rob de Castella we were on our way. My first task was to get some clear space and put the 3 hour pacers behind me (including none other than Steve Moneghetti). This required a few sub 4 minute splits but I felt comfortable doing it (2kms into a 42km race I'd hope so !)and I soon settled back into my target pace of 4:05 splits. It seemed to take no time at all to reach the first 5km timing mat and I was happy to see 20:XX on the timing board but couldn't help but think "have I gone out a little fast" (every distance runners greatest fear). I hadn't been paying any attenion to other runners while settling into a steady pace but it didn't take long for the power of the Vision Personal Training running singlet I was wearing to attract my first conversation partner.
Q "So, you're a Vision trainer are you"
A "nope, I'm a client"
Q "Wow, that's great ! There's a Vision near the gym that I work at"
A "so, you're a personal trainer then ?"
Q "Yep, and I've heard some great things about Vision"
For the next 20kms my new running parter, Cameron Ward, and I formed a bond that can only happen while running a marathon. As we approached the 10km mat coming into Burleigh Heads I could clearly see 40:XX on the timing board and the legs felt as fresh as the first kilometre so I knew with 100% confidence that it was going to be a great day !
10km to 20km
What a great atmosphere heading to the turnaround point at Burleigh Heads, the most southern point of the marathon course. There were plenty of vocal supporters, bands playing and most importantly, the first chance to throw some support towards my fellow runners as we headed back north on the opposite side of the road. To be honest though my first priority was to see where I was placed relative to the 3 hour pacers and I was reasonably satisfied to be about 1 to 2 minutes ahead of them but I would have liked more !. By now a group of about 5 runners had formed with Cameron and myself and I spent the next few kilometres looking out for freinds who were also in the race. The first familiar face was Chris Aslan, a trainer at my gym, and he looked to be having the time of his life !(even though his own blog suggested otherwise). A short distance later I saw my good friend David Bell who was running with the typical steely determination than occupies most runners minds in a race this important. From this point on it was thrilling just to share a mutual clap and holler for every other Vision runner out there doing their best. In amongst the many conversations I had with Cameron was a comment that struck a chord with me "you must have a lot of friends out there running today, everybody seems to know you" he said at one point on the return leg. Nope, it was simply the bond that existed between people who understood the passion that exists within this particular part of the fitness industry (an industry that is often maligned for being superficial and self obsessed). I was proud to be part of not just the running community but the Vision running community much in the same way that a Sydney Strider or Cool Runner might feel. The group of runners I was with now started to work together as a cohesive unit and we took turns leading out, kept checks on our splits, called our intentions at the drinks stations and generally did everthing to support each other along the way. I hadn't experienced this level of teamwork before in a race and it was paying huge dividends as I was still feeling as fresh as the first kilometer as we cross over rhe 20km timimg mat in 1:21XX, bang on target !
20km to 30km
You could sense that things were starting to get serious now. Even though the talking between our group was still flowing, the topic of conversation was far more focused on the job at hand. The runners coming in the other direction had also started to thin out so it was now "heads down and bums up" as we focused solely on the patch of bitumen 20 metres in front of us and worked our way back towards Surfers Paradise. On one of the very rare (and gentle) uphill sections I took my turn at the front of the pack and kept up the pace. It wasn't long after this that I recalled the last converstion with the guys, "careful Andy, you're getting away from us !" to which I grabbed the chance for a bit of gamesmanship by holding my arms back and responding "here, grab a hold, I'll drag you along !". Passing through Surfers there was some great crowd support which kept me "riding at the front of the wave" but it was also the start of some internal body communication. My left calf sent me a very subtle message that he was starting to tighten up a little so I did my best to relax and change my stride to take some pressure off it. It didn't take long for it to settle down and it was at this point that I realised that things had gone very quiet behind me and I had spent at least the last 4kms leading the group. A quick glance over my shoulder revealed that only one runner was still with me, Joel Aurisch, who for most of the run had quietly settled in with the group but I could sense that he now was ready to take control. It was also noticeable that we were staring to pick up runners who were weakening and between the 25km and 30km marks we must have slipped by out a dozen other runners. Coming over the Southport bridge Joel and I ran along side by side and I was delighted to see 2:02.xx on the clock as we past the 30km mark. I then realised that only a few weeks ago I was thrilled to have completed a 30km race in 1:59:xx and here I was three quarters of the way into a marathon and I was only 3 minutes off this time and I was still feeling on top of the world. A quick reality check though was required to remind myself that the real race was just about to begin.....
30km to 40km
This is the time that marathon running takes on a whole new meaning. After an event, it's this point of the race that you reflect heavily on to identify the challenges and rewards that come with running a marathon. As a cruel form of marathon torture though, the Gold Coast course passes RIGHT by the finishing chute as you travel north past Southport to set off for another 5 kilometres before turning around and heading for home. Needless to say the crowd support along here is massive and all I wanted to do along here was listen out for the distinctive screams of support from Bronwyn (even if I couldn't hear her I was easily able to imagine it). After a gentle climb over the only real hill on the course the Vision tent came into view on the right hand side of the road and I didn't need to imagine the calls of support this time as I could hear it like they were standing right beside me ! It was an even greater thrill to hear my name being called out by the Vision supporters so I had to return the kind gesture with some uncharacteristic fist pumping and arm waving. What a great way to set yourself up for the toughest part of the race ! By now Joel was getting serious and had opened up a small gap on me but I could see that he was starting to shuffle a little and I thought I had his measure but I was surprised to see how well he was digging through the apparent fatigue and kept moving away from me, go Joel !. The temperature was also starting to rise and with very little shade along this part of the course it was making things even more challenging and I could feel my own shuffle starting to take over. The only thing to do was to keep focused on the job at hand and try to maintain a solid rhythm even though the pace was starting to drop off. By now I could see some of the front runners passing in the other direction so I drew on this to remind myself how close I was to the front and how little distance was left to go. At the northern most turnaround point at Runaway Bay I felt a psychological burst of energy and picked up the pace a little but this didn't last long and I settled back down to a 4:15 to 4:20 split pace. Without doubt the best part of this stage of the race was the realisation that my body was still in fine working order. I was tired, the legs were heavy and the feet were sore BUT I had nothing that was going to slow me down any more than I was already going. The other runners around me had thinned out dramatically but I was picking off one or two at a time and nobody as passing me so I knew I was winning my own battle. The defining moment in the race however came as I approached the 40km timing mat and I could see the time clock so clearly it could have been the worlds largest billboard advertisement....2:45.xx !!!! I knew now without any doubt that even if I crawled on my hands and knees for the next 2km I could still break the 3 hour barrier, but there was no way I was going to do that, I wanted to go faster !!
40km to 42.2km
"You might have arrived at the bus stop but you still have to get home". These were the sort of thoughts running through my mind as the course took on a very lonely look with no runners going in the opposite direction (I was heading down Marine Parade while the runners heading north were on the Gold Coast Highway) and the only runners I saw heading south were the ones I was passing. At this point of the race you can't help but take a selfish view of proceedings and draw on the suffering of others (with obvious exceptions !) to drive you home. The weaker your opponents look, the stronger you feel, that is until you see the evidence of someone who has pushed just that little bit too hard, a "pavement pizza" on the road, a runner sitting in the gutter with their head between their knees. Fortunately I didn't see any of these signs so I kept turning the legs over as best as I could until I took the left hand turn that led back onto the Gold Coast Highway and hit the 1.2km stretch to the finish line. You want to put your heart and soul into it but the brain is still listening to the demons in your legs, that is until the Vision tent once again came into view. No arm waving or punching the air this time, just an attempt at showing them a red blur as I put the hammer down to drive to the finish. Ummmmmm, "no" said the legs but the brain kept saying "yes". Taking the left turn into the finishing chute, the brain took over and I was able to drop down to a 3:30 pace to the finish line. It may not have been the strongest or fastest finish but then again why should it be. I just ran an average pace of 4:05 minutes per kilometre for 42.2kms, something I've never done before ! Once again all my attention was focused on those bloody timing clocks and I could see 2:54.xx with the seconds ticking over towards 2:55.00. I'd much prefer to see 54 than 55 on my results sheet so I did the best I could to push to the finish after which the most unexpected sensation came over me. I wsnted to punch the air, do cartwheels or scream at the top of my lungs but all I could think was "Ok, job done". What the !&$%^@?!?!?
To put this in perspective you need to look back at my last 9 months of training (maybe even more) and have a read of my blog:
My Running Life - From Obsession to Ruins to Riches
In very simple terms, my personal trainer/coach/motivator/and friend, Jarrod Smith, had me convinced I was going to achieve that sub 3 hour marathon from the day we started training together. So much so that in my own mind I had already done it and even had a "doctored" race time photo from a previous year with the time 2:56:42 on it sitting on my desk at work. Now the question was not whether I'd beat 3 hours or not but by how much !
Therefore rather than thinking I'd just broken 3 hours for the first time in my life, overcome a painful injury and had beaten my previous personal best by over 17 minutes, instead I thought "2 minutes faster than I'd planned, cool".
You may think that Jarrods brilliant dose of sports psychology stole that special moment from me but nothing could be further from the truth, instead he gave me 9 months to enjoy the feeling of achieving that goal, thanks mate, I owe you a big one !!!
