I expected something, something better than before, I expected something more...

The title is from a favorite band of mine - the national and it pretty much sums up how the Berlin marathon went for me today. Obviously the race didn't go as planned. My form leading into the race (CS2 and numerous 10ks) indicated that I was capable of 2.40. I even modified my training to incorporate longer runs, faster long run finishes, more tempo runs etc...so what went wrong!
Well I definitely got my nutrition wrong (I should of listened to Phil Dove). Just after half way I vomited and from 22k I had terrible stomach cramps so I ran/walked to the finish line. I initially thought I could get rid of the cramps but after 25k I knew I just couldn’t shake them.
At this stage every man and his dog started to pass me and i considered pulling out around 28k but given i've completed all the marathons that I've entered I struggled onto the finish line. And what a spectacular finish, with throngs of supporters cheering the runners to the finish line.
Won't go into the detail but I obviously have a problem with gels. I don't think the powerbar 45 mins before the start helped me either. After 2k I just didn't feel right. I possibly overloaded on carbs in the 3 days leading up to the race. I've taken endura optimiser and magnesium before but something upset the stomach. I didn't have any issues in Tokyo this yr but I do recall have issues in Auckland.
I also never felt comfortable during my 3 week taper, the easy runs felt a little harder than normal in saying that the intervals sessions felt easier. My last session (4 by 800s) on the Wed were run in 2.25 avg and it felt comfortable.
Anyhow, Tom texted me after the race and felt I deserved more than 2.54. True and this made me think of one of my favorite movies 'Unforgiven'. In the final scene, Will Munny (Eastwood) is about to blow Dagett's (Hackmans) head off. Dagett felt he didn't deserve to go out like this; he started to ramble on about being a good citizen etc. Munny retorted 'it's got nothing to do with deserving'. This holds true for the marathon. That is the beauty of the beast. You can prepare all you want but there are so many variables in play that can hinder your performance.
After the race i said 'never again' but as I write this I know I won't be content until I run 2.40. Lessons will be learnt and I plan to come back bigger, stronger and better than before.
Finally I would like to thank everyone for all the support in the days leading up to the race. Obviously, the HuRT Squad (Tom, Durante, Serg, MC, Tim, Terance, Enda, Eamo, Tucks, Steve T, Fats & Tim C). Fellow Sydney striders and coolrunners - Uncle Dave, Superflake and Amanda. Good friends Rich Palmer and Kate Coburn. Family support has been fantastic - Big Bear, Gillo and Gerso. Must mention Ger (father in law) and my younger bro Derek for coming and supporting me in Berlin. On the way back to the hotel Derek being totally honest commented 'i think i would of bet you today!' You gotta love him. Special thanks to my beautiful pregnant wife Livo who was watching the race from London. Can't wait now to meet up tomorrow for our 10 day break in Italy - promise no running talk.
Nearly forgot! (Jesus u swear i ran a pb the way I'm banging on) but you got praise the man himself 'Haile' for such a super run and world record. I was pretty close to him at the start, he was all smiles for the fans just before his assault at the world record.
See you on the road,

Kanser

Nearly there..

The glorious weather in Ireland has continued. Left Killarney via Tralee and got a ferry from Tarbert into Clare. From there we went to the majestic cliffs of Moher. We then drove via the Burren before settling in Salthill in Galway.
Went for a beautiful 8k run along the Salthill promenade and had a little difficulty maintaining 3.45 (marathon pace) for the last 2k of the run. Will put it down to a little bit of tiredness. On Wednesday out for another 8k run with 4 by 800 sandwiched in the middle of the session. With a 2 min recovery between each rep the session went very well. Apparently the Yasso 800s are a good indicator of marathon time...time will tell! I had a massage in the evening from a Polish lady, it's amazing the influx of Polish nationals in Ireland. Crazy when you think about it, I'd my breakfast served by a Polish, bought the paper off a Polish person and the barman who served me a pint of guinness was- Polish.
I've started to carbo load now and in the next few days will focus on getting my nutrition right so I can have a good crack running 2.40. The results of the marathon will be posted on the offical Berlin marathon site.

From Guinness to Black Pudding

Well in the last week I've been eating and drinking for Ireland and Australia. I can't go an evening without some beautiful creamy pints of Guinness and in the morning I aways start off with a continental breakfast and end up with a full Irish breakfast - you got to love buffets.
After an awful Irish summer, the weather has been great and it's been great catching up with family and friends. I really forgot how beautiful Ireland is especially the countryside. It was a glorious day for Mossie's wedding and you couldn't ask for a more beautiful location - Glandore in West Cork. From the Rebel County we left for the Kingdom of County Kerry and explored the Dingle Peninsula. It was great to watch the All Ireland final in a pub in Kerry. Kerry were going for 3 in row and got beaten by Tyrone in a very exciting game. Kerry supporters are very unforgiving and there was a famous incident a few years back when the Kerry manager told a reporter 'Kerry supporters are the worst kind of f*** supporters and you can print that'. Apparently he was giving a compliment of sorts...well they called for his head but hung on for another year to bring another All Ireland to the Kingdom.
I did manage to get a few runs in, early on saturday I went for run along Clonakilty Bay(Michael Collins hometown, the man who brought the British Empire to it's knees during the War of Independence in 1921 - a hero of mine). This morning I went for a run in Killarney National Park along the lake. Quite an awe inspiring run as I ran into a herd of red deer. Will head up along the West Coast for a few more days and then head back to Dublin and then onto Berlin.
I had a quick look at the Sydney marathon results and noticed the front runners had a difficult 2nd half. Obviously the weather was factor as I thought Chris Truscott was in better shape than 2.38. In saying that Darren Moyle (5th) and Greg Graves (6th) both ran 2.37 but both slowed up in the 2nd half as did strider veteran's Cam Arnold and Steve Jackson. Maybe the guys went out a little quick as Jo Blake and Chris Graham ran an even split. They say even splits are the way to go...really need to start focusing on Berlin again.
Gerso ran the half and as usual ran a 5 min pb (1.47) beating Big Bear who was 10 sec slower in the Dublin half (tougher course and hot conditions and the bear was suffering from jetlag). Dec Kelly who ran 1.44 in Dublin half is looking good for a 3.45 finish in Dublin at the end of October. The buffet is still open better get down there for my daily feed of black pudding ;)

Back in the Emerald Isle

Joined up with the HuRT Squad on Tuesday for a fartlek session. 1 min on 30 sec float. With the 800 session in the morning i was planning on running 25 mins hard with the squad, I joined up with the boys 8 mins into the session. Steve Thurston, Serg, Tom, Muz and a new guy Ryan were out in front. Stuck with the boys at the front and felt pretty comfortable. Steve and I got away from the front group along Hickson Road and I stayed with Steve until my 25 mins was up. Steve is really showing his form at the moment I hope Tom or one of the boys drag him out to the next Striders 10k race.
On Tues evening, I met up with some of the HuRT Squad (Tom, Enda, Terence, Chalks -soon to join the group, Charlie, Durante) for a few beers in the bavarian beer cafe). Of course we had more than a couple of beers and I really struggled to get up for work on Wednesday. Not sure who to blame but it always seems to be myself Tom and Durante propping up the bar at the end of the night.
I must be getting use to the long haul flight as it wasn't too bad. Went out for a 45min easy jog around my hometown this morning. Apparently the weather has been terrible recently but it was beautiful and sunny this morning.
Will take it easy from now until Berlin. Just a mix of easy 40-50 min sessions with the odd marathon pace thrown in.
I will head down to Glandore in Cork for Mossie's wedding on Saturday and then travel around Ireland for 5 days before heading off to the race.

The spring is back....

Out for an easy 8k at lunch on Monday, it was pretty hot. Definitely noticing the change in the weather. I had a massage after work and the legs felt a lot better after it.
Out this morning for what was suppose to be an 800 session this morning. The first rep was covered in 2.25 and I am not too sure how quick the other 7 reps went. Well my garmin battery went so I had no clue to be honest but they felt fast. Good to get the mojo back as I was getting worried.

That 'flat' feeling

Fri: Ran into work and at lunch went out for an easy 40 min with Gerso. Lower stomach muscle is very tight and given me a little grief. I will go for a massage on Monday and hopefully release it.

Sat: Out at around 11am and was surprised by the temps, it was around 26C. I ran from Surry Hills down to rushcutters and then ran the rest of the city to surf course. I pushed it on the hills and was surprised as the legs were feeling a little heavy. I was glad to get to beach for a quick dip. The water was freezing only 15c. Ended up going over to John Hill's shop and buying some High Five gels with caffeine as my current stock of leppin gels are out of date.

Sun: Out for a long run with Mike. Ran to centennial and we kept the pace at 4.33 for 20 odd kms. The plan was to push the last 5k at MP (3.45 k/m). I'd taken two gels (one at 8k and another at 16k) and 3km into MP pace run I got a stomach cramp. I couldn't run through it. Mike continued on and ran the last 5k in 18 mins which will give him plenty of confidence for the half next week. To be honest I never felt great on the run. I've been feeling quite lethargic of late which is a surprise as I'm in the middle of the taper.
Obviously I won't take high five gels and will revert back to leppins thanks to Enda who has some spare stock. The high five gels are made up of simple carbs which give you an instant lift and the leppin gels are made up of complex carbs with a slow release of energy. I'd no issue with the leppin gels in Tokyo so i will use them for Berlin.
Will cut back the kms again this week and hopefully get a spring back in my step.
Great to hear Terence Bell win the 100km Glasshouse run up in Queensland. Very impressive given he didn't train for the event. He just decided mid-week to head up and give it a crack.

Which runners to wear...

Mon: Cross training day that included some cardio (bike work & the ecliptr) and some lights weights and core work

Tues: Ran into work and at lunch met up with the HuRT Squad for a session of 5 mins by 6. Legs were a little tired from the weekend efforts but I ran with the front group who that included Charlie, Muz, Serg, Durante and fast improving Steve Thurston. The pace of each rep was relatively consistent (about 3.18 k/m). The last one was slightly faster in 3.11 k/m. Running another 2 reps was an option as I was feeling pretty strong but I need to stick to my taper plan.
After work met up with Gerso for a 9k easy around the domain.

Wed: Forced rest day - too busy to get out!

Thurs: The plan was for 800s but the council were resurfacing the oval at 6.45am. Changed the session to 400s in and around rushcutters. I ran 10 reps avg'ing 72 off 60 secs. I felt a little flat and was surprised given I had a day off on Wednesday.

At the moment I am struggling to make a decision of which runners to wear in Berlin. I am having difficulty in securing Nike Zoom Elite in Australia so it's looking increasing likely that I will wear Nike Peagaus TC (light weight version of peagaus) OR Adizero Breeze. I need to test the breeze tomorrow. In saying that Big Bear is in the US and will get Nike Zoom marathoner and Saucony Sinister. Decisions, Decisions...I'm sure I'll make the right one.

You don't need a weatherman to know which way the wind blows

Sat 10k race North Head
I could think of plenty of Dylan quotes that could describe the weather on Saturday morning. The change in the weather was definitely extreme and with the 10k race in North Head there was no Shelter from the Storm.
The officials banged on about how bad the weather was and nobody should expect a PB, this basically let everyone off the hook. Uncle Dave asked me if I was planning on running it hard 'i'll give a crack but i'm pretty tired at the moment' Kanser now had two excuses tired legs and the severe weather.
Took off with the lead group and ducked in behind Charlie, I hit the 1k marker in 3.30 and didn't like pace so I had two options. Run it hard for 5k and then back track help Gerso for the last 5k OR be really selfish and just run it as marathon pace run. Opted for the latter, dropped off the pace from around 1.5k and stuck at around 3.43 avg pace until the last km and ran it hard to dip under 37 mins. I had a good look around and it was pretty obvious that the majority took the advice from the official and took the race relatively easy. Difficult to tell with Uncle Dave but I'm pretty sure he was put in the effort. There was talk at the start of forgetting about PBs but there is always one exception to the rule. Young Gerso (who's been working hard on her 3k's and 800s) banged out another consecutive pb. Tom commented afterwards that her pb in Lane Cove was obviously soft but no matter what race or how bad the conditions are Gerso runs a pb. Gerso first race was back in North Head in Sept 2007 and she ran it in 54.32, she now running 45.43 and I expected her to dip under 45 mins. Big Bear was back in action, he was suppose to pace Gerso but he's obviously been feeding on too much salmon. He struggled home a few seconds behind Gerso. Looking at the published results the majority ran about 60-90 secs slower...
Sun Long Run
None of the boys were keen to come out and run 36k with me but I got a call from Terence who was up for the challenge. I told him I wanted to run 28k at 4.30 pace and the last 8k just under 4 mins pace. Terence who is not blessed with natural speed but has the ability to run strong for long periods of time. He demonstrated his endurance capacity running 3.53 for the sixfoot and 2.47 in the Gold Coast.
I ran 2k to Centennial at 4.30 pace and continued on with Terence running the relatively flat 8k loops I tend to use for tempo sessions. I didn't feel tired when i woke up this morning so the 3hr afternoon nap on Saturday definitely helped. After 3.5 loops (28k), we upped the tempo and brought the pace down to 4m/k. The change in the pace was pretty comfortable and after 4k the pace was at 3.57, we then cut throu' the centre of the pack to finish off with 4 1k reps. The pace dropped to 3.55 and after 2.5 reps Terence fell off the pace slightly. My garmin battery died and I pushed the last 2 reps pretty hard (don't know the pace probably around 3.45). I ended up running home from centennial to bring the morning total to 40k in approx 2.55.
Good to get the last long run out of the way, pretty impressed with Terence's effort he was only 30 secs back at the end. He's looking to run some ultra's in the near future and I don't think he will have any difficult with stepping up. With 3 weeks left, I now enter the taper phase so I will gradually reduce volume but keep the intensity. I also need to get my nutrition right for the big day. In every marathon so far I tend to stop for a wee and lose 40-60 secs in the process - it's not happening in Berlin. People keep asking me how fast I'll run in Berlin. The answer my friend is blowing in the wind ;)

Easy Friday

Beautiful soft day for running. Out with Tom for an easy 40 mins run in and around the domain. Tom's back, he'll probably turn up and crush everyone tomorrow ;)

I was so much older then, I'm younger than that now

Mon: 10k recovery run. I was pretty tired and the calves were very tight after the race on Sunday.

Tues: Out with the HuRT Squad for 3 mins reps with 1 min standing recovery, I could only manage 10 as I needed to get back to work. The first 2 reps I ran on my own at 3.18 pace and I didn’t get a chance to recover for the 3rd rep so I just ran with Muz in 3.20. The rest of the reps were run a little quicker ranging from 3.08 – 3.12 pace. I was probably a few metres ahead of Muz for most of the reps but he looked to be running them very easy. I expect him to run very well in North Head on Sat (close to 33 min or maybe he will dip under it). Clarkey and Killacoat were running very strongly in front of me. Killacoat went out hard for each rep but Clarkey caught him on each rep.

PM: Out with Gerso for a 3k rep session. With an eye on Saturday’s race, Gerso opted for 2 reps and ran then at the first at 4.28 and the second one at 4.30 pace. Gerso is also hitting North Head and I’ve no doubt she will run another pb. All up 10k.

Wed: After missing out on a decent long run, I got out early on Wednesday, after a 9k warm-up (Rich Palmer joined me for most of it) the plan was for a 16k at marathon pace (3.50 pace for the 1st loop and 3.45 for the second loop). I wasn’t looking forward to the run as my legs felt very heavy during the warm-up. Tim Lindop joined myself and Rich for the 16k run. We seemed to be running into a headwind for most of the session. Rich wasn’t feeling great and dropped out at 5k. Tim took a break and joined again at 8k for 2k and at 13k for the last 3k effort. Great to have Tim there for the last 3k. Happy to keep the planned pace on very tired legs. All up 27k.

In the evening, headed out for a good few beers with Tom, Rich P and Phil Dove. Plenty of running talk and according to Phil I need to sort my nutrition big time for Berlin. Phil is heading back to London but I’m sure I’ll see him on the road again.

Thurs:
Out early with Gerso, Gillo & Big Bear (who is back running and looking bigger than ever). Gerso opted for 6 by 400s with the Bear and I decided to sprint the straights and jog the bends (8 laps in total). It was a relatively easy session and it finished up quite early which gave me plenty of time to get back to the gym and get some strength work in.
One more long run (36k) left before the taper. I will push the last 8k so I might get some of the boys out to help me..