Race Report - Gold Coast Airport Marathon - July 5th

Pre Race Day(s):

Raine and I arrived at Surfers Paradise 1pm Friday. Checked into the same resort as the last 2 years as it's only 200 metres back from the beach and close to Cavill Avenue. We get a unit on the ground floor to avoid crawling up the stairs post race. Being self contained I can prepare my own meals thus avoiding junk food. The resort is always very peaceful and filled with other runners

After settling in I did a quick trip to the  race expo and made my usual impulse purchases. Back to unit by 5pm followed by a short stroll along the beachside markets before a peaceful night in front of TV watching AFL footy

I also checked the GCAM website to see who is competing in my 60-64 age group. Bugger! Ron Peters has entered the same events - the Marathon; Australian Masters Marathon Championship and Queensland Masters Marathon Championship. Ron is world class and a legend. Over the years he has accumulated many distance age group records - 3 at this event alone!  I have never raced against him before so it will be an interesting experience.

Up at 7am Saturday and ran an easy paced 4km. Did some with Jay Flashgordon; a mate of my nephew, Jarrod. Jay is up from Hobart to support friends running at the event. He will not run due to injury and illness so will not back up his brilliant 2.38 / 35^th placed marathon effort last year.

My nephew, Jarrod, has held the 15-17 half marathon record at this event since 1990 - 25 years!. The longest standing record in GCAM's history

After breakfast we traveled to the race precinct. Arrived in time for the 2km dash and 4km race. The former comprised mainly 5-6 y.o.'s running with an adult. The latter were older kids and many were super fast. Very inspiring and got me revved up for my event.

During our run Jay told me they have bottled water at the water stations. First I knew of this and if true I could ditch my fuel belt. I only wear it as I am hopeless drinking from a cup during a race. Checked with the event info centre and was advised it is cups only :(

Back to unit by noon for a restful afternoon. Had my usual pre race chicken n pasta for lunch then a nap. All was peaceful till late afternoon when the people in the unit above us started to party. Got noisier and more rowdy as it got darker. At 9pm the party turned nasty. A woman started throwing glasses, bottles and abuse from the balcony at her drunken partner below. She then stormed down the stairs and started bashing him. He staggered off and all was quiet till 2am when he wanted to get back into the unit. He could not access the stairwell so kicked in the glass entry door; hurled abuse and left again. All was quiet for what remained of the night. Not the best pre marathon sleep!

Race Day:

Up at 4-30am. Felt good despite lack of sleep from last night’s mayhem. Showered and breakfasted (water plus 3 slices of toast with peanut butter).

Left at 5-30am for bus trip to race precinct. Last year the buses were jam packed for my earlier half marathon race. This time there were only a handful.

Arrived as the half marathon started. We stood near the back of the field and watched as thousands of runners slowly shuffle towards the start line hundreds of metres away. Would have been at least a 10 minutes for the last of them. No way could I cope with that. I need to be as close to that start line as they will allow. Also noticed for the first time they had to go over a small hill on there way to their start line. One I would need to tackle at the 31km mark. By then it will look and feel like a steep mountain. 

Once the road cleared we headed to the Intraining tent and dropped my bag off. Then met up with my coach, Peter James, for final instructions. The plan was to start slow and ease my way into a 3.58 pace. Hopefully I would listen this time and not go out hard and stuff up at 28km like I did at the Melbourne Marathon 9 months earlier.

Weather conditions were perfect. 11 degrees Celsius and no wind

Had a UCAN gel mix as I headed for the start line. I was in zone A (3 hour pace) and got a good spot 5 metres behind the priority runners. Felt very calm and extremely relaxed. The starting gun shattered my peace soon after

The Race

Kilometres 1-5:    Splits 3.59, 3.49, 3.54, 3.54, 3.57

It was the usual mayhem for the first few hundred metres as everyone jostled for space. My HRM chest strap slid to my waist in the first minute and remained there. I knew UCAN had made me leaner but not that much!

I started at very slow pace and was surprised when 3.59 displayed at 1km. Even more surprised when 3.49 came up for the second km. I could not believe it as I felt I was running slowly. If this kept up I would certainly pay the price later on plus cop hell from my coach. Though I was telling myself to “Run Strong” I did not expect my brain to translate that to "Run Faster".

By 5km I finally got into a steady easy rhythm at near enough to race pace!.

At the first drink station drink bottles were being offered as well as cups. Jay was right. Bugger!

Saw Ron Peters for the first time and had thoughts of staying behind him. But I was here to run my own race so slowly glided past him.

Kilometres 6-10:  Splits 3.56, 3.57, 3.57, 3.54, 3.59

Got into a very comfortable rhythm and was breathing easy. Had a really young guy stay alongside me for several kilometres. He was already blowing hard so it was only a matter of time before he dropped off.

A lot of this section was shaded by high rise buildings which kept things cool.

Two mid 30ish males (will call them Bert an Ernie) breezed past me chatting away and sharing a water bottle. They made it look oh so easy.

Had my first Nuun electrolyte drink at 8km

Kilometres 11-15: Splits 3.59, 3.49, 4.01, 4.02, 3.58

My young mate dropped off at 11km. Ron past me at 12km. I then got to see his back for many kilometres.  Sadly it got smaller and smaller as the event wore on

Race leaders, all African, were already heading back north at my 14km.

Arrived at Burleigh still feeling really good. Had only been overtaken by Ron and two others. Crowd support was fantastic.

Splits were up n down but didn't feel as though I sped up in the 12^th km (3.49).

Kept telling myself “Run Strong”

Kilometres 16-20: Splits 3.55, 3.55, 3.53, 3.55, 4.00

Ron was 15 sec ahead at 18km. I was feeling great and even better as I began to pass runners regularly. Splits were awesome and I was feeling pain free.

Had my second drink. 250ml in 20km 

Kilometres 21-25: Splits 3.58, 3.58, 3.58, 3.59, 3.57

Reached half way at 1.23.33 ; only 6 seconds slower than last years half marathon effort. Then I had already given it my all. This time I was running comfortably. Kept passing more runners. Ron was about 30 seconds ahead

Had my UCAN gel mix as planned at 24km. 

Kilometres 26-30: Splits 3.52, 3.53, 3.55, 3.55, 3.56

This is when I expected things to get tough. Two years ago; in my first marathon; I was totally shot by 30km. Surprisingly my pace got faster and I flew past a line of runners spread along a 300m stretch.

Had another drink at 28km .

Got back to the bridge. I “died” there 2 years ago and walked the remainder. This time it was easy and I was excited. I had broken the bridge… it did not break me.

Ron was getting further away from me but I did not care. The 30km was my demon not him. My “Run Strong” mantra was working its magic

Kilometres 31-35: Splits 3.55, 3.58, 3.59, 4.04, 4.04

My next challenge was the “steep” hill near the race precinct. Felt hard going but knew once I got over it there was a pancake flat track beyond for the remainder of the race. For the first time I started to feel tired but I already knew I had this course beaten. It was simply a matter of maintaining my running form.

At 32km I exchanged my fuel belt with Raine for a small water bottle The sudden lightness around the waist felt amazing.

At 33km my left calf which was only niggling occasionally was starting to really complain. I figured it would hurt more mentally for a long time to come to simply give in and slow down or even worse – walk. My mantra shifted into second gear. From “Run Strong” to “Be Strong”.

Although it was getting tougher it was the same for all other runners and I kept passing them; including Bert and Ernie. They were not going so fast nor being so chatty now!

It was during this section I knew my hard training was paying huge dividends. Especially those training days where I would run a 43min 10km in the morning followed by a 15-20km on tired legs in the afternoon…followed by another 16-22km the following day on extremely tired legs! Though I was getting tired I had felt it all before and more.

Kilometres 36-40: Splits 4.08, 4.02, 4.07, 4.03, 4.07

My pace was slowing but it didn’t bother me. I was getting too tired to care.

Got to northern point and turned for home. 5+km to go. Gave me a mental lift to know I was finally heading in the right direction – the finish line.

My mantra shifted into top gear. From “Be Strong” to “Finish Strong”.

I threw away my drink bottle which I had hardly touched. I had only drank 600ml in 2.5 hours.

Nearing 40km I could finally see the race precinct in the distance and getting closer every single step. Whoopee!  “Finish Strong”

At 40km I passed another runner. My "scalp of the day" -  Ralf Hamann -  A class Intraining runner who won the Brisbane Marathon in 2012 and way faster than me in shorter distances. He is years younger; maybe mid 40’s. An extremely fit muscular looking athlete. Today was just not his day.

Kilometres 41-42.2: Splits 4.12, 4.03 then 3.57 pace to finish

Really started to slow down with an ordinary 4.12 for the 41^st km. Crossed the bridge and turned into the long straight past all the running team tents and members. A great reception as I ran past. I will have to change my race bib name to “ Go Shawree” next year as that is I what I had been hearing the whole race. Though spent I found energy to put in occasional 100 metre bursts of speed. Not for the cheering crowds, but in case Ralf ran me down! 

Kept chanting “Finish Strong…Finish Strong”.

Flew around the corner into home straight. I expected the finish line clock to show approx 2.50; more likely over than under. I was elated to see it was 2.48. I was going to be a sub 2-50 marathoner at 62 years of age. Happy Days.

Over the line and totally done

Finish Time:

2.48.36

Placement:

75^th out of 5276.  

2^nd in age group only 1.48 (400m) behind Ron

2^nd overall in Qld Masters Championship (2^nd in age group)

3^rd overall in Australian Masters Championship (2^nd in age group)

6^th runner in history of Gold Coast Marathon aged over 60 to run sub 3 hours

3^rd Aussie in history of Gold Coast Marathon aged over 60 to run sub 3 hours

As far as I can tell only 4 Aussie marathoners aged 60+ have gone sub 2-50 ever – John  Gilmour; Colin McLeod; Ron Peters and now me. Feel privileged to be in such illustrious company less than 3 years after I started to run. If there are others who have cracked 2.50 please let me know

The upshot of today’s result for the 60-64 age category marathon records are:

- #4 World ranking
- #2 Australian Ranking
- World’s 30^th fastest individual ever
- World’s 66^th fastest time ever 
- Australia’s 7^th fastest time ever 

Post Race Analysis:

I am immensely proud of my achievements and the knowledge I can improve.

Goals: I went into the race with 4 realistic goalsl. The others were a wish list 

1. To run 42.2km non stop

2. Run sub 3.00

3. Run sub 2.50

4. Finish in top 100  

5. Finish sub 2.45 and gain a priority start in 2016

6. Finish in top 50

Prime goals achieved and goals 5 & 6 become my realistic goals for 2017

I am a Marathoner: After 3 attempts I can call myself a marathoner. 2 years ago I ran with an injury that had me walking from 30km. Last year in Melbourne I went out too fast too early and paid the price by having to walk and jog from 28km. This time I RAN 42.2km. So yes....I am a Marathoner

Half Splits :  1.23.33 (3.57 pace) / 1.24.54 (4.01 pace) . Not a negative split but I ran strong in the second half and passed 80 runners. Ron was the last to pass me at 12km.

It was a sloppy 5-10 second slower pace from 33km km but I will work on that. 

Fuel: I have a problem with gels. Some taste great others taste foul - all give me stomach issues. I searched for an alternative and finally found one only 6 weeks before the marathon. - UCAN . In short it does not give you a sugar spike thus allowing your insulin levels to remain level. This enables you to feed off your fat stores. I had a double dose (mixed with water in a 5oz gel bottle) 30 min before the start then only a single dose (in a 5oz gel bottle) at 24km. That's all

Had a UCAN Protein drink within 30 minutes of finishing. Normally when I finish any race you dare not stand between me and food. This time I only had a moderate amount to eat. UCAN seems to have this flow on effect. Overall it was a huge success and I will continue to use it. It also helped me become leaner. I shed 3kg since I started using it late May. Downside was my HRM chest strap slid to my waste shortly after the start. 

During the race I also avoided sports drinks. Drink bottles with a sugar free electrolyte tab mixed in did the trick

Race weight: UCAN helped drop my weight from 71kg to 68kg over a 6 week period before the marathon. That is amazing in itself as I had been sitting on 71kg for well over 12 months and 4500km's training. I also reduced sugar intake during the 6 weeks after reading “That Sugar Book”  

The fuel belt was a 1kg burden. Next time it'll be bottled water from the water stations and will add electrolyte tabs. Will also get good at drinking from cups.

Ron Peters – I know what his back looks like really well. Checked his splits and he maintained a steady pace throughout – a sign of his enormous experience. Yesterday was the first time we have been in the same event. 30 months ago he was easily 45 minutes faster than me over a half marathon. A couple of months ago it was down to 8 minutes. I have now whittled that down to 1.48 (400m) over twice the distance.  If we can both stay healthy there should be some interesting races between us in the future

Finally overall it was a combination of great coaching and a perfect training plan by Peter James; a proper fuel plan; freedom from injury plus two simple form tweaks that dropped my endurance pace by 20 seconds The first was convincing my hammies to join in the action and the other was to stop over striding courtesy of Keith Bateman’s book "Older Yet Faster"  

Well now it is time for a week of eating and drinking bad stuff before I hit the road again