Sydney Marathon - The Race – Step-by-step account of my first marathon

Date – 20th September 2009 (Sunday)
Weather - Sunny
High - 26 degrees
Low - 15 degrees
Wind - 7KPH (W)
Humidity - 66%

Time – 7.05am
This was it. All the early morning runs, the weekend long runs, 3 months of preparation.. Everything came down to this. I was lining up for my first ever Marathon. At this point, I was so glad and relieved I made it to the start line. This was a challenge in itself as I had to survive a back pain/disc flare (1st week of July), a weeklong flu (1st week of August), Lower back ligament damage (3rd week of August). Along with all those physical obstacles, I also had passed the mental obstacle of simply wanting to give up!
After a quick good luck to my friend Mark (who was also running the marathon), we decided to split and find our own starting position and run our own race. We had a fair idea of each other’s fitness but we decided that we will not be keeping pace with each other as we didn’t train together.
I positioned myself almost in the middle of the pack.


Time – 7.10am – The wheelchair race commenced. I could not see the competitors but cheered for them.
Time – 7.15am – Sydney marathon commences. All of us started off walking a few meters to avoid congestion and then started running slowly. There were a lot of supporters cheering us on.

1 KM
This was the climb from Milsons Point to the Sydney Harbour Bridge. I saw many of the pace keepers / markers (Runners designated to run the marathon in a specified time) run past me. They all had a small flag with their designated time. I recall seeing the 3:30, 3:45, and 4hr markers at this time. These runners always had about another 20-30 runners closely following them hoping to keep pace with him and finish the marathon around the same time as them.

2 KM
This was the end of the harbour bridge. By this point, I also noticed many runners running past me and settling into their pace. I also saw some of the others stopping to take photos of them and other runners.
The final pace-keeper (4hr15mins) ran past me, about another 30-40 runners ran closely around him and tried to keep pace with him. I was settling into my own planned pace – 6:38km/ minute. At this pace, I would get cross the finish line in 4hr: 40mins. I did not check my pace calculator wrist band or watch at this point as it was too early.

3.6 KM – First water stop
I wasn’t thirsty, but decided to have about half a cup of water. I felt like I was still warming up and just beginning to sweat.

4.5 KM – Royal Botanic Garden entry
I saw many runners exiting the Royal Botanic Gardens loop (around 7Kms) when I was just entering (4.5kms). At this point, it was clear that all runners have begun running their own pace. I saw the 3:45 and 4 hour markers running in the opposite direction and exiting the gardens.

5.8 KM
This was the first water and sports drink stop. I had about 2 (small) cups of water. I didn’t notice any sports drinks but wasn’t too concerned as I didn’t want one anyway.

8KM – Royal Botanic Gardens exit – 50 mins
I’ve exited the royal botanic gardens and was running along college st. I knew I wasn’t the last runner as I saw runners just passing the 5-6KM mark in the opposite direction. There were more supporters cheering us on. This was the first point I checked my pace calculator. Based on it, I should have been around the 53 mins point at 8KM. However, I was running faster and was there at 50 mins. I knew this would affect me later in the race. So I decided to slow down gradually.

10.4KM – Oxford St Water station – 1hr: 06mins
We ran on Oxford st and entered Anzac Parade. People on Oxford st had a mixed reaction. There were a few people cheering us on. However, most of them looked surprise and confused (AND Hung-over!) as they walked home after a big Saturday night!
I stopped at this drink station. This was my first brief stop. At this water and sports drink stop, I decided to have the Powerade which was in my personal refreshment pack. I was surprised to notice that there was only about 10-15 bags of personal refreshment – Most runners must have been relying on water and sports drinks provided at the stops.
At this point I was still about 2 mins ahead of my planned time – I should have been around 1:08 but I was just less than 1hr 6mins. However, I did not want to stop for too long so I started running again but slowed my pace even further.

11KM - Centennial Park Entrance
This was the second of the many loops in the Marathon route. I saw runners exiting the park. I saw the 4hr and 4:15 pace keepers – I must have missed the faster guys by the time I got there.

16.4 Km – Centennial Park Exit – 01hr: 50mins
This was the exit at Centennial Park. It took me approximately 40 mins to complete the track in the park. I decided to have more Powerade and my first energy gel. At this point, I had slowed down enough (as per my plan) to match my planned phase. After 1hr:50 mins of running, I was still feeling good and felt like I will make it to the finish line on time (4hr:40mins) or even earlier and without any real trouble. That was wishful thinking :)

18.4 KM – Alison Road – 2hr: 03mins
This was the third loop! I saw the runners who have already completed this loop, while I was just entering it. The volunteers at this water station were extremely cheerful. They also had a hose connected to the tap and were spraying water at us as we ran past. I was concerned about my MP3 player but couldn’t refuse being sprayed by water!


21 KM – Anzac Parade – Half way – 02hr: 20mins

There was an official time recorded at this point :
SPLIT TIMES - First Half
split time - 02:20:43
s/rank - 2349
race time - 02:22:39
r/rank - 2361
activity - RUN
distance - 21.10
pace - 06:40
speed - 9.00

Based on my pace calculator, I should have been at the half way point at 2:19. I was a minute slower – This wasn’t planned. I wasn’t too concerned as I was still feeling good and injury free. I must have lost that minute during my stops to get my drinks. I decided I wasn’t going to try to catch up on the time. If I was feeling fresh and fit after the 38-39 km point, I was going to catch up on time…..

22KM – Dacey Avenue
Yet another loop!.. This was the first point in the marathon where I felt a light pain in the middle part of the right foot. I decided to stop at and stretch for a few minutes. At this point, this was only a precautionary measure. Mark ran past me asking if I was ok and I responded saying that I was fine.

25KM – Entering City – 02hr:52mins
We’ve returned to the city. Despite it being beyond the half way point, it was only at this point that it felt like half way! I felt like I’ve completed the east side of the marathon and entered the city again. My pace calculator had 2:45 at this point. I reached here around 2:52. At this point, I was still able to feel some pain and discomfort in the right foot and I was really tired and exhausted. 25.8 KM water station seems like it was going to take forever!

25.8KM
Finally managed to get to this water station. Stopped a few extra minutes while I had my Powerade and second energy gel.

26.2KM - Cnr Pitt St / Park St
As planned, my parents and my ‘support crew’ were anxiously waiting to cheer me on. I was extremely tired but I felt the adrenaline rush. It was a great to see everyone in the city cheer you on. I began to enjoy the run more – and of course, the support!

28KM – Darling harbour turn – 03hr: 15mins
This was basically the start of the second half/ west side of the marathon. My pace calculator indicated that I should have been here approximately 10 minutes earlier. I reached that point around 3:15. I knew my target time (04:40mins) was slowly getting out of my reach.
THIS WAS ANOTHER LOOP!!! At this point I was sick of the loops. It felt like for every easy downhill run, I had to run uphill back again as I saw runners in the opposite direction.

30.5 KM – Entering CityWest link
Besides stopping for drinks, I was still running. I managed not to lose any more time and was only about 10 minutes off my time. The drink stations did not have any sports drinks left as the faster runners had used it up. I was so glad I had my personal refreshment packs. I felt like I was beginning to lose energy rapidly, so I decided to take energy gels at every stop from now to the finish line.

33KM – Norton St Turn
This was an important point in my marathon. I’ve reached the distance that I’ve run the most prior to the marathon. While I was hoping that I may push myself at the same pace all the way to the finish line or maybe only add another few mins – I knew anything and everything can happen!!
The run from Leichardt back into the city was probably the most boring and motivating run at the same time.
It was boring because, it was a lonely stretch with not many cross roads or spectators –I must admit, I was loving the support and cheering by then and was missing it as there were hardly any spectators :)
It was motivating and memorable because it felt like all runners in that stretch was equally determined to make it to the finish line. At this point of the race, the body didn’t contribute much to that cause – it was completely a mental challenge. You start thinking of the reason you are doing it, the charity you are supporting and the feeling you will experience for the first time ever when you cross the finish line.
Despite all the pain each runner was experiencing at this point and our legs almost refusing to work, all of us felt extremely motivated. This felt like the ultimate test!

My whole body was in pain at this point but I felt like this was expected and nothing out of the ordinary – I was running a marathon after all. I thought, I had hit the wall by then and it couldn’t get any worse….!

34KM – 04hr:00 mins
After about 4 hours of running, I was only about 12 minutes off my planned time. I expected to lose a few more minutes. So I thought I’ll still be able to cross the finish line under the 5 hour mark.
After a quick toilet break, I resumed running slowly. I felt a cramp in my left hamstring but was able to ‘stretch it out’ and kept running. I felt similar minor cramps in various parts of my body (especially legs) during the last few KMs – So I wasn’t too concerned.
50 meters later, I felt the same cramp. This did not feel normal. I was hoping to stretch it and massage it. But every small movement was extremely painful – I couldn’t even move myself to the side of the road or even bend too much to sit! It felt like my hamstring muscles had locked. This was an extremely scary feeling. I knew I had officially hit the wall by then and I was struggling.
I also knew I couldn’t do anything else other than ‘freeze’ at that point and hope the muscles loosen up.
Around 5 minutes later, I was able to slowly move my legs. I spent about another 5 minutes massaging my legs and then started walking slowly. This was the first time in the course that I started walking instead of running.
At this point, I was around 20 minutes slower than my planned finish time. If I ran the rest of way at my pace, I would cross the finish line in about 5 hours. However, I decided that I was not going to try to keep the same pace – I don’t think legs could’ve even if I wanted to.
I was officially in survival mode now and started thinking of the official cut off time. I could afford to lose another half an hour and still finish within the 5hr 30 mins official cut-off.

38.7KM – KPMG – 04hr:40mins
I’ve recovered from my cramp (at least temporarily) and started running again. I was back in the city and in familiar area just outside KPMG – I used to work here. The time was 4hr: 40mins. This was the time I was hoping to finish my marathon!!
All I could think was the number of times we’ve taken a quick 5 minute cab ride from KPMG to Circular quay on Friday nights!!! :)

40.2KM – 05hr:00mins
I’ve officially been on the road for 5 hours now! This was the last water station and was located just before running under the bridge and seeing the finish line. My legs felt extremely heavy and painful. I was running – but at an extremely slow pace!

40.5KM
The volunteers and supporters were cheering us on and it was “not long to go now”. I ran under the bridge and could see circular quay and hear announcements and music from the finish line.
This is the point I was warned by many and told not to get too excited or emotional just yet as there is another ‘long’ 1.7 KMS to go. But I couldn’t help myself and started running faster and acknowledge everyone who was cheering. This was my first marathon after all.. :)

41.2KM
This was the final left turn from under circular quay to Opera house. Both sides were packed with people cheering you on. I pulled out my ear phones and acknowledged the cheering and support. I don’t remember any pain or cramps at this point.

42.195 KM – Finish line – An official Marathon Finisher!!
I reached the finish line!! It was the best feeling ever. I couldn’t think of anything else or remember anything other than fact that I just achieved something that I never thought I would!!

SPLIT TIMES - First Half
split time - 02:20:43
s/rank - 2349
race time - 02:22:39
r/rank - 2361
activity - RUN
distance - 21.10
pace - 06:40
speed - 9.00


SPLIT TIMES - Second Half
split time - 02:53:50
s/rank - 2219
race time - 05:16:29
r/rank - 2285
activity - RUN
distance - 21.10
pace - 08:14
speed - 7.28

Sydney Marathon - Race day – Before the race

The Sydney marathon was on 20th Sunday September 2009 and was scheduled to start at 7.15am. I managed to get as much sleep as possible in the nights leading up to it except the night before – I expected this anyway. I woke up at 3.30am to have my brekkie – Had a few wholemeal bread rolls with honey and a banana. I decided to skip all dairy products as instructed in most training programs.
After my brekkie I decided to get back into bed and watch the last lecture by Dr. Randy Pausch - http://www.youtube.com/watch?v=ji5_MqicxSo
I have always been a fan of him and inspired by his ‘Last lecture’ (Hypothetically if you were dying, what would you say in your last lecture? For Randy Pausch, that wasn’t a hypothetical. He was diagnosed with Pancreatic Cancer and the doctors only gave him a few more months to live – He passed away few months later).
In the lead up to the marathon I was trying to remember his line about ‘brick walls’. So I decided to watch it to find that line:
“Brick walls are there for a reason. The brick walls are not there to keep us out. The brick walls are there to give us a chance to show how badly we want something. Because the brick walls are there to stop the people who don’t want it badly enough.”

I also came across another quote from him – “Experience is what you get, when you didn’t get what you want”. I knew this was going to be so true, even if I couldn’t get to the finish line in a couple of hours.
We arrived in Milsons Point at about 6 AM - After a drive from Quakers hill (via Cherrybrook) to Strathfield and a train ride to Milsons Point. My ‘support crew’ consisted of a very excited and nervous mum, dad and Shyamala!! I had another banana around 6.30 and was ready for the run after some warm up and stretching..

Sydney Marathon – One week countdown

When I reached the one week countdown, I decided that I’m going to cut down my mileage and start saving my energy for the marathon (usually referred to as ‘tapering’). I spent and focussed my time on the following:

· Carb loading – This basically means eating more carbs and ensure my body is able to load up on crabs so I avoid HITTING THE WALL
"Carbohydrates that a person eats are converted by the liver and muscles into glycogen for storage. Glycogen burns quickly to provide quick energy. Runners can store about 8 MJ or 2,000 kcal worth of glycogen in their bodies, enough for about 30 km/18–20 miles of running. Many runners report that running becomes noticeably more difficult at that point. When glycogen runs low, the body must then burn stored fat for energy, which does not burn as readily. When this happens, the runner will experience dramatic fatigue and is said to "hit the wall" (Source - Wiki)

· More rest – I rested and slept as much as possible

· Designed my race day plan – including pace calculator (http://www.marathonguide.com/fitnesscalcs/PaceBandCreator.cfm)

· Dropped off my personal refreshment – Runners had the option to drop off personal refreshment in 8 drink stops in the course – 5.8km, 10.4km, 16.4km, 20.8km, 25.8km, 30.5km, 35,3km and 38.7km. I decided to drop off my personal refreshment ‘as a backup’ in 7 stops (I skipped the 5.8km stop).
I dropped off a bottle of Powerade, Banana, Energy Gel and a mars bar

· Familiarize myself with the intermediate cut-off times. These were the point in the course where runners were stopped and taken off, if you didn’t pass it within a certain time.

Sydney Marathon - Training

My training program was going to contain a mix running and muay Thai. I decided not to follow a standard marathon training program as I was really keen to continue my muay Thai training at the same pace. My weekly training plan was as follows:

Monday
· Long run after work – 20km
Tuesday
· Muay Thai – 1hr
· Short Sprint – Usually on the treadmill – 5km
Wednesday
· Muay Thai – 1hr
· ‘Hill repeats’ – Run up and down a hill – 5 - 10Kms
Thursday
· Muay Thai – 1hr
· Short Sprint – Usually on the treadmill – 5km
Friday
· Rest
Saturday
· Long run – 10 - 20Kms
· Muay Thai – 1hr
Sunday
· Rest

Towards end of June, I was running approximately 40Kms a week and the longest was 25Kms.
I was following my training plan as much as possible until I was hit with a severe flu on the first week of August and ligament damage in my back the following week. I was told by my doctor and physio to cut down and reassess my training plan as they suspected that it was taking its toll on my body. I was also advised to boost my supplements intake. I guess I paid the paid the price for not following a standard marathon training program recommended by ‘experts’.

I recovered from my back pain and flu in the first week of September and had about 20 days left for the marathon. I decided to completely change my training program. The key changes were as follows:
· No after-work runs – I did all my running prior to leaving for work. Earliest was 5am! (Couldn’t feel my hands after about 5 mins)
· No Muay Thai – This was a tough one but I had to do this so I can rest all evening and also avoid injuries
· Saturday long runs moved to Sunday – This gave me a 2 day break prior to my long run on Sunday. Also, The Sydney marathon was scheduled for a Sunday – so this run was going to be my dress rehearsal
· Increased my water intake – This made a massive difference
· Had a relaxed diet – I avoided junk food but wasn’t too strict with my diet as I thought the food (especially carbs) will help with my longer runs.
· Daily supplements :
o Vitamin C – GNC - 1000mg - Assists with a healthy immune System
o Multivitamin – GNC – 2 per day - Assists with a healthy immune System
o Salmon Oil – GNC - 3 per day – Support for joint health
o Glucosamine and Condroitin – GNC - 2 per day - – Support for joint health
o Antioxidants – GNC – 1 per day - Support for joint health

This really helped me build up the mileage and get enough rest. I also skipped the M7 motorway cycle path running as I was getting bored of running on lonely cycle paths and had to carry a backpack with my drinks.
I decided to change my running path to include more road (side path) running. This turned out to be a bit more enjoyable (?) AND I didn’t have to carry a backpack. I worked out my track to include a few service stations. I stopped there to get my Powerade. Only thing I had to carry was Energy gels (and of course some cash). I completed by longest run to date during this period – approximately 33Kms.

Sydney Marathon - The build up

The preparations for my first ever marathon started around 3 months prior to the marathon – Around June 2009. I was totally aware of the task ahead (I thought so anyway). Based on my research on the net, the unofficial prerequisite for most first time marathoners was atleast one half-marathon (21kms) and/or a few long running events. When I decided to start training for the Sydney marathon, I had no half marathon experience. In fact, the most (and only) running event I did was the Brighton Beach ‘Fun Run’ – 10km.
I still decided to give it a go with the only aim for crossing the finish line and hoped my general fitness will get me there. My fitness level / events profile consisted of the following when I started my marathon training:

· BJC Muay Thai Black Singlet (obtained 28/06/09)
· North Bondi Classic Ocean swim (08/02/09) – 2KM swim – Official time 51:53
· Sydney Harbour Classic swim (01/03/09) – 2KM swim – Official time 36:34
· North Steyne Classic Ocean swim (02/05/09) – 2.8Km swim – Official time 1:06:06.73
· Brighton Beach Dash - 10KM fun run – Official time 00:52:51
· The most I’ve run was around 18KMs
· Around 5 hours of Muay thai training per week

All of the above was in the last year. I’ve been doing muay thai for about 2+ years. Prior to that, I wasn’t really into fitness except for the occasional gym visits and squash games (which usually ended at Oporto’s! :)