Gold Coast Marathon
42.195k 3:18:26 (1:36:30/1:41:50) HR Avg 162 Max 174 Avg Pace 4:42
Course: Gold Coast Marathon.
Start Time: 6:50 am Temp 10 - 18C.
Session Type: Race 359th 20th Age Group
I woke at 4:45 am had my usual pre-race meal of Vanilla Up & Go and a cup of coffee.
We were staying just near Broadbeach, so it was just a short drive to the start. Last year this had been easy, but this year the traffic was backed up before the bridge over to Southport. As well the P1 car park where we had planned to park was "closed". It looked like it was going to be a slow crawl to find a park, so I jumped out of the car and left the parking to My Wife.
I had the obligatory toilet stop, downed a pre-race Gu and headed for the start line. There I settled into just in front of the 3:30 pacer along side Eddie and Vurt. It was then I realised I still had my glasses on! Nothing to do but wear them now.
My plan was to head out at 4:40 pace with the expectation of being able to manage the fade after 32k to under 5 minutes and come in around 3:20. This I considered to be a bold race plan because of my low key preparation and lack of a solid block of 32K plus runs in the lead up, but I felt there was no pressure on me to perform today, so with nothing to lose I thought I may as well just give it a go and see what happened.
The first K was smack on target. I missed the 2k mark but settled into what I thought was a very comfortable pace. So at 3k I was surprised to get a 9:07 split (4:33 pace). I eased back a little for the next few Ks but still was going around 4:38 and was still feeling great. The 3:15 pacers were just 100m in front of me which was great boost. Went through 10k in 45:59 and had another GU. Soon after this the leaders passed running back north. I was just feeling so good at this point. Around 12k I was feeling so good I started singing. I don't know where this came from but a Tom Waits song Old Shoes (& Picture Postcards) came on and I just could not resist singing the the chorus each time it came around.
So goodbye, so long, the road calls me dear
And your tears cannot bind me anymore,
And farewell to the girl with the sun in her eyes
Can I kiss you, and then I'll be gone.
After the turn around, the next 3 to 4k is a great time in the race as you pass the runners behind you and give a cheer to familiar faces. I had another magical musical moment along here with the Salif Keita song Madan. It is has a wonderful driving beat and melody and a typical African call and response vocals and it just seemed to be the perfect soundtrack for what was going on around me. Along this stretch , without really trying I put in a couple of 4:28 Ks which was probably a little unwise but the situation obviously got the better of me.
(This is a fantastic video but a very dodgy re-mixed version of Madan. A snippet of the original can be heard here.)
My only concern at this point was a small twinge I was getting in my left side just above the the groin area which would come and go for a second or two every minute. I started out carrying 4 GUs and the one I had tucked in on my left side I took out in case it was causing the problem. At this point I could only see this getting worse as the race wore on but it wasn't impeding me at the moment except by playing with my mind.
I went through Half way in 1:36:30. The 3:15 pack were still only 100 metres ahead but runners around me were starting to thin out. It would have been nice to have latched on to them at this stage but I was pushing the envelope a little just being where I was, let alone putting in an effort at this stage to catch up. As the course turned westward at Main Beach to cross over the bridge, I felt the wind for the first time. Oh how I would have liked that pack to daft behind.
It is always a buzz coming back pass the starting area. The crowd on each side of the road forms a narrow tunnel and it is very up close and uplifting. At the top of the hill, I have arranged to pick up a water bottle and today the manoeuvre is giving an added degree of difficulty as I exchange my glasses at the same time.
Now starts what I consider the mentally hardest part of the course. The run north to the turn around at 34k. I was slowly reeling in the 3:15 group which was surprising as I was now back to my target pace of 4:40. It is never good seeing people struggle out on the course, but when I passed ILike Toast around the 27k you could tell he was doing it tough. But you can't dwell on these things as have your own race to get through and my aim along here was to just keep putting in the 4:40s and get to 32k with as much time in the bank as possible.
Today for the first time ever, I put some personal refreshments out on the course. I had bottle at 30, 35 and 40k. From earlier refreshment tables I knew that getting my drink would be problematic. At 30k, I wasn't really desperate for a drink and so I used it as a bit of a trial. On the top of my bottle I had tied two large orange and black ribbons so it would be easy to pick out. As the table approached I concentrated with all my might and cursed that I given my glasses away. There must have been a 100 bottles on my table and as I ran past I didn't even see my bottle.
Better luck at 35k I thought.
My 30k split was 2:18:01. I had done the last 5k in 23:18 so right on target pace. Some quick calculations told me that 5 minute pace from here would get me under 3:20.
I was starting to feel the strain and I even though 5min/K sounded easy I knew there was still the potential for things to get ugly. Luckily the twinge in my side had gone or maybe it was just blending in with the all over weariness.
So I started taking things a kilometer at a time. I knew the longer I could keep my current pace the more time I would have in the bank for later.
31k split was 4:44. 32K was 4:46. So I entered the last 10K with 30 seconds spare. Must keep under 5:00 for as long as possible. 4:51, 4:53 for the next two. It is getting harder but I am keeping it going and the turn around was just ahead. It seemed as if I had been fighting against a head wind on the way up and was looking forward to turning around and having it at my back.
Unlike the 30k drink station, I really felt like one at 35k and was determined to make a better effort to get my bottle this time. I slowed as the table approached. Bright orange and black it should have just stuck out. Nowhere to be seen , I slowed to almost walking but no. And just as I passed the table, I caught it in the corner of my eye at the back of the table about 10 deep. I stopped and turned around and went back and leaned over and picked it up managing to knock a whole swathe of other bottles over in the process but I had it. So after that it was understandable that my 35k split crept up to 5:03.
7k to go. It normally sounds such a short distance for a run! I get back under 5 min pace with a 4:57 and a 4:55 to 37k. Now only 5k to go. Sub 3:20 is looking in the bag, way under if I keep this up. Oh how the mind races ahead. The next K split of 5:05 showed I could take nothing for granted and I would have to knuckle down and concentrate all the way. I still seemed to be running into a headwind. How can that be? I ran into it on the way up!
Stemmed the tide with a 5:00 next K but was back to a 5:04 to get to 40k. With a better idea where my bottle would be positioned at 40k I managed to just snatch it up with one finger on a loop of the bow. My stomach was not feeling the best and I didn't feel like much of a drink so just had a mouthful. The end is in sight now and I knew I was not going to fade from here especially with the encouragement from the CR cheer squad and Clairie who could be heard above the crowd. The finishing shute maybe long and a hard when you are struggling but when you have gone out and done way better than you expected and you are still in good enough shape to enjoy it, it can be very sweet indeed.
Meet up with lots of CRs in the recovery area. Had a long chat with Eagle after his outstanding run. I will certainly be taking inspiration from his achievment into next year's race. Tesso was so so happy. Eddie came in looking like a ghost. Toastie was covered in salt streaks. Peterhorse was knackered but happy.
A great day for me.
For the record here are my K and 5k splits.
Splits
1k 04:41
2k 04:33
3k 04:34
4k 04:37
5k 04:36 23:03
6k 04:33
7k 04:33
8k 04:35
9k 04:34
10k 04:34 22:56
11k 04:34
12k 04:35
13k 04:33
14k 04:28
15k 04:27 22:32
16k 04:34
17k 04:34
18k 04:33
19k 04:38
20k 04:38 22:59
21k 04:41
22k 04:35
23k 04:35
24k 04:40
25k 04:40 23:14
26k 04:36
27k 04:41
28k 04:41
29k 04:39
30k 04:40 23:18
31k 04:44
32k 04:46
33k 04:51
34k 04:53
35k 05:03 24:20
36k 04:57
37k 04:55
38k 05:05
39k 05:00
40k 05:04 25:02
41k 05:02
42k 05:02 11:03
The battle between Kewell and Delta in the Junior 4k dash was won by Kewell. He managed 19:36 against Delta's 21:48. Delta was not feeling the best on the day and so was unlucky in that regard. Kewell had a massive sprint tussle with another lad up the finishing shute and promptly vomited once over the line. Got to be proud of such an effort.
href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhRL1vMX5RXZoajP4V0IyYllXxWqOKrvf06atNDiISVGukXHHGDCJVnK1hhFZlm7Tu5yYo6OYJcdtG7sVuzc6VgWCAqIBno04GH-vvM88ywf8NYmkfUt3KCkjUEeJtPbNmDG7c5nw/s1600-h/zoe+dash.jpg">
Course: Gold Coast Marathon.
Start Time: 6:50 am Temp 10 - 18C.
Session Type: Race 359th 20th Age Group
I woke at 4:45 am had my usual pre-race meal of Vanilla Up & Go and a cup of coffee.
We were staying just near Broadbeach, so it was just a short drive to the start. Last year this had been easy, but this year the traffic was backed up before the bridge over to Southport. As well the P1 car park where we had planned to park was "closed". It looked like it was going to be a slow crawl to find a park, so I jumped out of the car and left the parking to My Wife.
I had the obligatory toilet stop, downed a pre-race Gu and headed for the start line. There I settled into just in front of the 3:30 pacer along side Eddie and Vurt. It was then I realised I still had my glasses on! Nothing to do but wear them now.
My plan was to head out at 4:40 pace with the expectation of being able to manage the fade after 32k to under 5 minutes and come in around 3:20. This I considered to be a bold race plan because of my low key preparation and lack of a solid block of 32K plus runs in the lead up, but I felt there was no pressure on me to perform today, so with nothing to lose I thought I may as well just give it a go and see what happened.
The first K was smack on target. I missed the 2k mark but settled into what I thought was a very comfortable pace. So at 3k I was surprised to get a 9:07 split (4:33 pace). I eased back a little for the next few Ks but still was going around 4:38 and was still feeling great. The 3:15 pacers were just 100m in front of me which was great boost. Went through 10k in 45:59 and had another GU. Soon after this the leaders passed running back north. I was just feeling so good at this point. Around 12k I was feeling so good I started singing. I don't know where this came from but a Tom Waits song Old Shoes (& Picture Postcards) came on and I just could not resist singing the the chorus each time it came around.
So goodbye, so long, the road calls me dear
And your tears cannot bind me anymore,
And farewell to the girl with the sun in her eyes
Can I kiss you, and then I'll be gone.
After the turn around, the next 3 to 4k is a great time in the race as you pass the runners behind you and give a cheer to familiar faces. I had another magical musical moment along here with the Salif Keita song Madan. It is has a wonderful driving beat and melody and a typical African call and response vocals and it just seemed to be the perfect soundtrack for what was going on around me. Along this stretch , without really trying I put in a couple of 4:28 Ks which was probably a little unwise but the situation obviously got the better of me.
(This is a fantastic video but a very dodgy re-mixed version of Madan. A snippet of the original can be heard here.)
My only concern at this point was a small twinge I was getting in my left side just above the the groin area which would come and go for a second or two every minute. I started out carrying 4 GUs and the one I had tucked in on my left side I took out in case it was causing the problem. At this point I could only see this getting worse as the race wore on but it wasn't impeding me at the moment except by playing with my mind.
I went through Half way in 1:36:30. The 3:15 pack were still only 100 metres ahead but runners around me were starting to thin out. It would have been nice to have latched on to them at this stage but I was pushing the envelope a little just being where I was, let alone putting in an effort at this stage to catch up. As the course turned westward at Main Beach to cross over the bridge, I felt the wind for the first time. Oh how I would have liked that pack to daft behind.
It is always a buzz coming back pass the starting area. The crowd on each side of the road forms a narrow tunnel and it is very up close and uplifting. At the top of the hill, I have arranged to pick up a water bottle and today the manoeuvre is giving an added degree of difficulty as I exchange my glasses at the same time.
Now starts what I consider the mentally hardest part of the course. The run north to the turn around at 34k. I was slowly reeling in the 3:15 group which was surprising as I was now back to my target pace of 4:40. It is never good seeing people struggle out on the course, but when I passed ILike Toast around the 27k you could tell he was doing it tough. But you can't dwell on these things as have your own race to get through and my aim along here was to just keep putting in the 4:40s and get to 32k with as much time in the bank as possible.
Today for the first time ever, I put some personal refreshments out on the course. I had bottle at 30, 35 and 40k. From earlier refreshment tables I knew that getting my drink would be problematic. At 30k, I wasn't really desperate for a drink and so I used it as a bit of a trial. On the top of my bottle I had tied two large orange and black ribbons so it would be easy to pick out. As the table approached I concentrated with all my might and cursed that I given my glasses away. There must have been a 100 bottles on my table and as I ran past I didn't even see my bottle.
Better luck at 35k I thought.
My 30k split was 2:18:01. I had done the last 5k in 23:18 so right on target pace. Some quick calculations told me that 5 minute pace from here would get me under 3:20.
I was starting to feel the strain and I even though 5min/K sounded easy I knew there was still the potential for things to get ugly. Luckily the twinge in my side had gone or maybe it was just blending in with the all over weariness.
So I started taking things a kilometer at a time. I knew the longer I could keep my current pace the more time I would have in the bank for later.
31k split was 4:44. 32K was 4:46. So I entered the last 10K with 30 seconds spare. Must keep under 5:00 for as long as possible. 4:51, 4:53 for the next two. It is getting harder but I am keeping it going and the turn around was just ahead. It seemed as if I had been fighting against a head wind on the way up and was looking forward to turning around and having it at my back.
Unlike the 30k drink station, I really felt like one at 35k and was determined to make a better effort to get my bottle this time. I slowed as the table approached. Bright orange and black it should have just stuck out. Nowhere to be seen , I slowed to almost walking but no. And just as I passed the table, I caught it in the corner of my eye at the back of the table about 10 deep. I stopped and turned around and went back and leaned over and picked it up managing to knock a whole swathe of other bottles over in the process but I had it. So after that it was understandable that my 35k split crept up to 5:03.
7k to go. It normally sounds such a short distance for a run! I get back under 5 min pace with a 4:57 and a 4:55 to 37k. Now only 5k to go. Sub 3:20 is looking in the bag, way under if I keep this up. Oh how the mind races ahead. The next K split of 5:05 showed I could take nothing for granted and I would have to knuckle down and concentrate all the way. I still seemed to be running into a headwind. How can that be? I ran into it on the way up!
Stemmed the tide with a 5:00 next K but was back to a 5:04 to get to 40k. With a better idea where my bottle would be positioned at 40k I managed to just snatch it up with one finger on a loop of the bow. My stomach was not feeling the best and I didn't feel like much of a drink so just had a mouthful. The end is in sight now and I knew I was not going to fade from here especially with the encouragement from the CR cheer squad and Clairie who could be heard above the crowd. The finishing shute maybe long and a hard when you are struggling but when you have gone out and done way better than you expected and you are still in good enough shape to enjoy it, it can be very sweet indeed.
Meet up with lots of CRs in the recovery area. Had a long chat with Eagle after his outstanding run. I will certainly be taking inspiration from his achievment into next year's race. Tesso was so so happy. Eddie came in looking like a ghost. Toastie was covered in salt streaks. Peterhorse was knackered but happy.
A great day for me.
For the record here are my K and 5k splits.
Splits
1k 04:41
2k 04:33
3k 04:34
4k 04:37
5k 04:36 23:03
6k 04:33
7k 04:33
8k 04:35
9k 04:34
10k 04:34 22:56
11k 04:34
12k 04:35
13k 04:33
14k 04:28
15k 04:27 22:32
16k 04:34
17k 04:34
18k 04:33
19k 04:38
20k 04:38 22:59
21k 04:41
22k 04:35
23k 04:35
24k 04:40
25k 04:40 23:14
26k 04:36
27k 04:41
28k 04:41
29k 04:39
30k 04:40 23:18
31k 04:44
32k 04:46
33k 04:51
34k 04:53
35k 05:03 24:20
36k 04:57
37k 04:55
38k 05:05
39k 05:00
40k 05:04 25:02
41k 05:02
42k 05:02 11:03
The battle between Kewell and Delta in the Junior 4k dash was won by Kewell. He managed 19:36 against Delta's 21:48. Delta was not feeling the best on the day and so was unlucky in that regard. Kewell had a massive sprint tussle with another lad up the finishing shute and promptly vomited once over the line. Got to be proud of such an effort.
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posted by Robert Song @ 9:30 pm
12 Comments:
At Wed July 04, 12:55:00 pm AEST,
Stephen Lacey said…
Sensational Graham! Congratulations!
I have been watching my Bloglines feeds for this for the past two days. I somehow knew you were going to have a blinder and you did. I might have talked it up a bit too aggressively with the 3:15 call, but you still had a fantastic run. Good for you!
And congrats to the kids too. They were also fantastic performances.
At Wed July 04, 07:06:00 pm AEST,
Rob said…
What a great race report Robert Song. It's good to read and it's good to remember talking to you in the recovery area and seeing how happy you were. Congratulations on a a fantastic run. Congratulations to the kids too. You must be so proud of them.
At Wed July 04, 08:37:00 pm AEST,
Ewen said…
Great run Graham! You seemed to have a permanent smile on Sunday arvo. Well deserved too. Your relaxed attitude due to the low key preparation probably helped.
After seeing what Ray did, perhaps you should forego the other +50 PBs and go for a faster marathon. You haven't tried the 65k long run yet.
Congrats also to the kids. Don't forget to update your 50+ PBs ;)
At Wed July 04, 09:32:00 pm AEST,
TA and the Gnome said…
Fantastic run. Congratulations (and also to both the kids :-) )
Gnome
At Thu July 05, 01:37:00 pm AEST,
Samurai Running said…
Cool Robert Song
You wouldn't be denied this time mate.
That was a fine race. You're older than me by ten years and now got a faster marathon time than me. This doesn't make me at all think less of myself. I'll just think more of you ;)
I hope you can continue to front up at more races injury free cause in your present form that could mean a rewriting of your records.
Enjoy your reverse taper.
At Thu July 05, 03:51:00 pm AEST,
blues buffett said…
Great work GR, just knew you would overcome the hammy and the disappointment with a big run...
Now for a short break and then back into training. Surprised you weren't singing Tom Wait's "Ol' 55" as you motored to the finish...
At Thu July 05, 10:56:00 pm AEST,
IHateToast said…
kewell spewed. awesome. no one can say he didn't give it his all. now let's work on his head spinning (when he discovers girls).
congratulations to delta, math for change.
it was fun cheering you on.
At Fri July 06, 04:21:00 pm AEST,
Tesso said…
Huge congrats once again.
I wish all fellow runners have a good run. But there's a small handful that, when they have a blinder, I actually get more excited about than my own result, no matter how good it is.
You are one of them :)
At Sat July 07, 12:18:00 pm AEST,
Toasty said…
I am so happy for you. I think about the disappointment of Canberra as well as the race alone. Your plan was executed perfectly, looking at the splits.
You were in great shape when you passed me.
Is this your best marathon? I know you ran faster some time back. How does this compare?
At Sun July 08, 01:13:00 pm AEST,
TD said…
I echo what every one else has said. This is a great post on a great run, but what I was thinking reading it was that you would still have had to confront deamons from time to time during the race itself, especially when you felt that twinge (would it get worse?). Clearly you overcame all those things and it was so pleasing to see that you put in a special run. Isn't it days like these that you wish you could bottle up forever.
At Mon July 09, 10:53:00 am AEST,
Peterhorse said…
Ah great stuff RS! I still recall the smile on your face in recovery (so different form your pics just quietly). excellent report. I really like the time in the bank strategy you planned and implemented (can i borrow it for next time?)
congrats to kewell and delta. looming large in your shadow mate :-)
At Wed July 18, 07:50:00 pm AEST,
Unknown said…
Big congratulations, Graham! Loved rreading your race report & sorry I wasn't there to cheer you in...next time!
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