Race Week: How Ready Am I

Race Week - How Ready Am I?

I had just finished my last long run with the Adrenaline Rush team this morning. It was a relaxing morning 

(not too hot, and not too cold)- just the right Fall season temperature that a marathoner would want on

race day. After months of intense training, it was nice to take it easy, and enjoy listening to conversation among the team members. 

Am I nervous? You may wonder. Well, yes! My weekly mileage has dropped to where it should be (i.e. 50%). My greatest confidence when training for the marathon is my weekly mileage. Pulling 120-135 km per week will put the fear under control. However, I will remember my coach's (Janice) advice which is to remind myself of the race plan every time I get nervous. It works, actually! Even though I am not actively preparing the race physically, I am preparing mentally. 

This is my first time really (and actually) tapering for a marathon. I would say tapering is much difficult than training because you will feel so much energy, but you know it is best to save it for race day. Initially, I was doing my easy run(s) almost to my marathon pace (4:05-4:15 min/km). But, with awesome team mates (Keith, Greg, etc) and assistant coach (Mark), reminding me to take it easy, I went for an easy recovery run the very next day. I am easy to get carry away and start running fast...but I am grateful to have a team looking after my best interest (and an assistant coach who will keep me in control during the race). Am I lucky or what? 

The main focus is not to increase my fitness or speed...but to feel well-rested for the race. 

Yes, another note is Thanksgiving is coming...cheat day?! Well, I know that tapering is the time when I should match my meals to my training volume. But, it is also normal to gain a few pounds before the race as it means the body is fully carb-loaded. With the last few weeks running at a low volume, I actually gained 2 lbs. But, it's all good...as long as I control my portion...I am going to enjoy a Thanksgiving dinner with the family. 

BUT, Thanksgiving is MORE than eating good foods and Turkey haha it is time to count your blessings. My GREATEST blessing is being surrounded by great family and friends who have supported me in doing the sport I love so much (yes, running haha). This makes me an EVEN more lucky runner!! 

 I am NO fast runner, nor do I have any talent...but I do have a dream of running Boston someday. And, this dream will begin on October 19th...which is the moment of truth. Failed twice already (both in Calgary)...this is my third time attempting the 42.2 km distance. But, this time I got everyone behind my back along the way...I am going to give 100% effort into this race, and RUN with PASSION!! 

HAPPY THANKSGIVING TO ALL MY FRIENDS AND TO YOUR FAMILY!! 

24 DAYS LEFT!!!! ALMOST TAPERING WEEK

Yes! 24 days until the biggest marathon of my life. Even though I have been training for this marathon as of June 23rd (which mean I am on my 14th week of marathon training), I have to remind myself that my training actually begin ever since I have started running in the Fall of 2011. All my training mileages and races are leading to this marathon on October 19th.

Is this the year where I finally reach my dream of qualifying for the Boston marathon? Is this year I can actually run a sub-3 marathon? These two questions are on my mind every day. I recalled my first marathon experience in 2012, where I hit the wall pretty early and was dying to just finish it. It was no where near the Boston qualifying time. I was pretty much close to the end of the pack (finished 723 out of 975 marathoners).

I said to myself I must train harder if I want to lower my marathon time. Failure is only a setback. Stand back up and try again in 2013. Here was one of the quote I read before attempting the marathon in 2013:

In 2013, I was balancing between school and training. At that time, I was not following any prescribed training schedule. I was running everyday varying from 10k to 20k per day. I went into the 2013 Calgary Marathon with the feeling that I might have a chance of breaking 4 hour and probably get close to a BQ. Very unrealistic, yeah, to think about it now. I managed to break 4 hour, but not much. Finished with a chipped time of 3:57:37 (finished 390th out 988 marathoners, so in the top half of the marathon pack...okay some improvement).

So, what make 2014 any different????

3 things:

1- More friends and family behind my back (including my first running group, CHRR gangs!)

2- I am training harder than 2012 and 2013 combined! I have never been so focused on the BQ more than this season of training.

3- I am so fortunate to be in the Adrenaline Rush Athletic Team, and to have a coach (Janice), an assistant coach (Mark), and team mates giving me advice and pushing me to reach my goals and dream. Janice has helped me break 19 min for 5k, 40 min for 10k, and 1:25 for half marathon in just a few months...the only thing remaining is the full marathon...can I cut a full hour from my marathon PB??

Current Moment

At the current moment, I have a mixed feeling of excitement and nervous. I am excited to see how well I fare out in Toronto. Will my hard work in putting in the mileage, and following my coach's prescribed training schedule (*the best I can, as I am proud to not give into my old habit of racing every weekend haha*) pay off?? I am quite nervous when I saw today's post on the Boston Marathon facebook page:

It seems like if I am just aiming for the minimal BQ-time of 3:05, it will not guarantee me entry to Boston. I must get a minimum of 3:03.58. It seems like a few minutes, but cutting a few seconds off of each split is difficult than one imagined...especially the last 10k of the race. Yes, I have to admit I hit the wall one or two time during my long run training. It was not a good feeling at all. I hope that with enough rest (which I am currently not getting enough), the pace of 4:15 or faster will seems more manageable and comfortable. 

I am also feeling some ache in my legs as of last week. I know it is normal to feel a little ache and pain during marathon training, but not like this...I am thinking it has to do with two things: not enough rest in between run (with less sleep) and running in a shoe with over 700+ km distance. As of yesterday (Sept 24), I have changed to a new pair of Wave Riders 17. Hopefully, with some adjustments and icing (and stretching) my legs, it will be back to normal. 

Can you see the difference between the old shoe on the left (with 700+ km) and the new shoe? 

Very subtle difference...I don't like to retire my shoes but it is a MUST if I want to stay injury-free haha

Is tapering difficult? My answer would be YES! 

Even though I love to put in the mileage everyday (and seeing some big mileage at the end of the week), tapering is very important...I must obey to it if I want to do well in Toronto. Not tapering well would mean I will meet my enemy (aka "the Marathon Wall") very early into the race. Do I want that to happen? The answer is obvious haha Tapering is also the time where I should focus on adjusting on my eating habit. During training, I would eat 4-5 meals and would add in cheat meals (ranging from KFC, moon cakes, buffet, etc)...which is important as that's how I can refuel for the next training session.

This week is all about getting enough rest, and getting my marathon legs fresh and fast for the Melissa's 10k. 

It will be my tune-up race, but I still want to get a good 10k time. Recently, my friend and team mate, Greg Medwid, got an impressive 10k time of 36:43. Congratulations, Greg! But, you have raised the bar...and I am trying to reach that time too. It is not going to be easy with the Melissa's race due to the high elevation, but I will give it a try...hoping my legs will be ready to go by Saturday haha

Thank you all my friends and family for their continued support on 

my journey to obtaining a Boston Qualifying time! 

Hope I didn't annoyed anyone with my constant count-down to Toronto LOL :P

 

Fast food get a bad reputation because it is high in fat and sugar, and it has a high calorie level. There are elite runners who would use it to fuel their running performance. A great example would be Joe D'Amico who earned the names "McRunner" and "drive-thru runner". Joe ate only McDonald's 30 days leading up to his marathon, and got a personal best of 2:36:14 at the Los Angeles Marathon on Sunday. Does this mean "fast food" can help us run faster? 

It seems like there at least some athletes that can get away with eating fast food. It is probably because their training regime is way intense than ours, or that they have genetics that allows them to include fast food into their diet. 

The saying that "we're probably better off eating the cleanest diet, so we can get good results in our running performance" is easier said than done. I must commend those athletes who can eat by the book. I am guilty of eating fast food to refuel my runs.

My philosophy is that for us, non-professional or elite runner, we need to include cheat meals. Cheat meals not only reward yourself after a tough workout, and after eating clean for the better part of your week. There are evidences that cheat meals can "reset hormones responsible for metabolism and insulin regulation, replenish glycogen for increased energy, and keep calorie-burning high". 

In my opinion, we must include some cheat meals, but continue eating clean meals that provide us energy for our next workout (like the one listed on the recent Runner's World food pyramid):

Don't feel guilty of eating fast food, we are only human...

I am not an elite runner nor am I a fast runner. But, that does not mean I should give up of ever qualifying for the Boston Marathon. I believe a dream, such as qualifying for Boston Marathon, is possible if only we master the four ingredients of success:
(1) Consistency 
(2) Hard Work
(3) Work Smart
(4) Not Giving up
I will admit that I am not a talented runner, but I am willing to master the aforementioned ingredients of success, and reach my dream of someday calling myself a "Boston marathoner"!