The Pre-Race Prep.
I wanted to work on two things for the final week, well maybe three. Tapering obviously, and waking up at 5am, and drinking the beet juice. Getting up at 5 was tough at times. But the race started at 7:30, so it meant to be prepared and as awake as I could. Waking up on Sunday was no problem. Was straight into my routine and off we went at 6:45. The early temps were perfect around 9c (48f) and little to no wind.
Start Line
Got to the start line pretty quickly. Since I don't live right next to it practically, we have to drive there. Thanks to Marci for doing her part :). She parked the car and let me and another running buddy out who we took from our new neighbourhood. Walked through the former stomping grounds and said hi to the RR. This also allowed me to use a shorter line to the bathroom. Once I was prepared, went to the back street, did my pre-race stretching and was ready to go. We heard a speech from the Great Bill Rogers. I was very surprised that the organizers got him to talk. That was cool. Then I met Canadian star Rob Watson as he was pacing his friends. We chatted for a bit then toed the line.
Race!
1-5km (20:47 min - 6:42/mi, 4:10/km)
The key here was not to blow up and dash out of the gate. I did see a lot of runners do this and they paid for it. Based on last year's statistics, only about 20-25 ppl may actually hit sub 3 (this year it was a bit larger and it was about 45), however maybe a hundred + actually passed me in the first 2 km. I stuck to the plan and just paced it out. Got cheers from the RR again and MBP Thanks Gillian for the pic!
Other highlights were the woman shouting after 2k - "There's only 40 to go!" I'm not really sure if she was being sarcastic (some thing she was being sincere). Needless to say, the first 2kms is very early.
6-10km (21:25 min - 6:55/mi, 4:17/km) - 10k @ 42:13 min
This starts immediately on the first challege of the coures - the big uphill from York Mills to Yonge Blvd. This is the steepest incline of the course and longest hill (ranges between 6-8%, for half a mile). I was expecting a 4:45/km pace for this one but actually cleared a 4:30 so happy with that. Past the hill you start to get into your pace again for a net downhill/rolling hill type run. I saw Coach Megan who said I looked relaxed (well as long as I looked it), but in reality I was. Let your legs clear out and enjoy the pace. I wasn't pushing too hard again b/c with the rollers, you want to conserve. Long race eh?
11-15kms (20:52 min - 6:44/mi, 4:10/km)
Now we move to Forest Hill. I not that happy about the indiscriminate distance adding. Ie. last year, we just went straight along the street, this year we had to go straight, then right the left, then right. This added both distance, and a hill. Not a big deal, but you deal. I've been passing people since the uphill, one or two at a time and nobody was passing me back. It was interesting. Still didn't want to touch the pace too much. Starting getting more downhill again in this section.
16-20kms (20:27 min -6:36/mi, 4:05/km) - 10-20km @ 41:19min
This is where I started to pick it up. You've got a great steep downhill that gets your cadence high, and then flat to downhill. People are starting to "race" this area, but I'm telling myself to relax, don't do it, but just pick it up a bit. I figure I can get a good 15kms or so out of this pace but it will prob hurt after, so be careful. However, with now more than an hour into the race, and being the prettiest part of the course, I am picking it up. I 'raced' or paced with one guy for a bit, but my legs were great and he tired out. Really enjoying this section as we went on to Rosedale Valley Road (used to love this part in the fall, but today it was very green and just as nice). If the temps were warming up, I didn't really notice it until you got out of the valley because of the trees.
21-25kms (21:15 min - 6:51/mi, 4:15/km) - 21.1km @ 1:27:45 - 6:41/mi, 4:10/km
Now we're into the downtown core. This is where I practiced a few weeks ago so I'm ready and excited. I did the second half of the new course about 3-4 weeks earlier. However the one difference is I hadn't previously ran 21.1kms to this point. Running through the city is always nice. I like the urban/tall building feel. Racing past the buildings I've been in and out of so many times, living the day dream that I get when I'm walking outside during lunches. It's fun. However there's not much you can do with the core, so with a few kms, we were out. and getting to the new condo developments and to the next stages of the race.
26-30kms (21:44 min - 7:01/km, 4:21/km) - 20-30km @ 43min, 30k @ 2:06:36
Now along the lake it is flat. However, if you didn't get the gist of the race, it was downhill. So now your quads are feeling it, worn and well its a new type of race. At this point I slow down here and there on the marginal level, but of course it counts. I wasn't really trying to pay attention to my splits anymore, just cruise it out. I think for the most part, still on the target 4:16/6:52 pace, but a few kms slipped out of sync. It's also now about 13-15c, 55-59f. It is not humid, but you can feel it. The lake presents a nice breeze, but of course that will slow you down too. At around the 26k mark there was a water station that I really miscued badly. I've been taking a lot of "sips" from the water stations, and most went down well, with a couple of coughs, but this I swallowed too much down the wrong way and almost gagged. Not a pleasant feeling, sight or sound. I was also on my 3rd gel during this part and it may have been a bit much.
31-35kms (22:30 min - 7:15/mi, 4:30/km)
At this point its becoming more of a battle of attrition. Skipping some water stations (as my stomach was too unsettled from gel, and drinking some to get some water in you, while after 30k you're going to slow down). The race is no longer "fun". It's hot, you feel crappy, but only 12kms to go, right? The focus became less on the race, and more on "just run it home, I promise if you don't stop you'll be very happy, okay? You stop and you won't be happy. Just do it". I got some encouragement from one guy around the final turnaround, to pick it up, but haha, that wasn't for me to do it. A woman passed me, who it later showed got 3:00:49 or so and I knew that I'd have to pick it up here for the final goal. But to me, maybe at this high level, my body was saying no.
36-40kms (23:15 min - 7:30/mi, 4:40/km) 30-40km @45:45 min
I mean if you look at the average pace, that's still very strong. That's 8 mph, to be able to do that after 35kms of running...man that's impressive. For my slowest speed in a marathon to be 8mph, I've certainly come a long way. Okay. Final 6km, 5kms, 4kms etc. I wish I had more energy to pull it though. I figure I may even have had a chance at sub 3 still. I have one more gel - do I take it or not? okay take it, do I have an advil? no that would have helped. Again, in my head in the plan, I visualized this being the final stretch, with wind at your back, and to really shine. It's tough man. I still refused to look at the watch - I didn't want to piss myself off. It was a battle of just finishing running. That's what matters. I did look at my watch as I went up the final hill. "Why does there need to be a hill here? Well a 4:55 km. Not great but not terrible. See? I told you if you kept running you'd be happy." At the 40k mark I was about 2:52. "Okay, not God awful (goal related) but you know you're not pulling sub 4kms at this point, so let's get the BQ time of 3:05 - you've got that, just roll it in." It's pretty warm out now - 15c/61f. There's little wind, so you can feel it. Not humid but still quite warm.
Final 2kms, 194.988m (9:55 min - 7:15/mi, 4:30/km)
Did you know that just 6 months ago, 4:30/km was my goal marathon pace?
Now it's time to pick it up. Well I don't really have anything left. The 41st km was nothing all that pretty but now a bit faster - maybe 4:35. Final km. No sign. Okay but there's a crowd finally. See my coach - "Jonas ' lets go - only 500m to go! A new PB is waiting for you". True, but I don't see the 42km sign. I do see a sign shortly after saying 4km (for the 5k race). I'm wondering - hey did she just lie to me and want me to run 1.4kms sprint? Regardless, it helped. I picked it up, passed two guys I was behind and almost full on sprinted in. When we make the final turn, I'm expected some fun glory, but no, the half and the full are sharing the finish - not separate chutes, but the same space. It was a bit annoy for a finsh to hit a wall of 2:02 half marathoners but I am done. 3:02:13 on my watch, maybe officially 3:02:14 (was probably .1 or so but it gets rounded up) and I'm done. Very happy. Tired, but happy.
Post Race
So now thru the chute we walk to get medals. Since its 90% halfers, they try to put a half mara medal on me. I had to explain to the guy 3x that I ran a full. Yes I'm tired. Geez c'mon, people can really run a marathon in 3:02, yes, thank you very much. The Toronto Marathon always has chocolate milk at the finish, but this time it was a weird protein chocolate milk. Sure sounds good. The finish area was quite busy and confusing. I found a buddy who PB'd the half. We chatted for a bit, I used his phone to find Marci. We met up and then waited for my dad and sister, who were running the half in 2:10-2:20 (for a 2:16! way to go Em!) and eventually got out of there. It was quite the race and experience. I think I ran the race very well. I wanted a 1:32 second half, but I was closer to 1:35. It got warm, my quads were sore from the hills, stomach from the gels, it happens. I also chatted up with Rob again. It was nice to see him. Very friendly. His friend I think had a great race.
Later celebrated with some Chipotle. Man they have great burritos! And finally some beer and pizza with the great MBP group in the evening. What an awesome team!
With my next marathon not til Chicago I've got a lot of time to get better. If I can cut off another 7min by then well shucks. I'm sure that I will be hitting that sub 3. This was a nice progression and right on track. Thanks for reading. It was a fun day afterall.
