On Sunday 25th September, 2016 I ran my 3rd Full Marathon, 42.195 km in 4 hours, 3 mins and 32 seconds. While crossing the finish line I felt both Proud (my personal best so far) and sh*t missed the target of under 4 hours.
Preparation for the Marathon:
This time I started my practice about 3 months back, with some weeks of no runs in between. Was running mostly only once a week, during weekends. Sometimes doing yoga and few times swimming (best part of swimming was to see my daughter enjoying with the other babies in the pool :)). Built up the momentum from 10 km to 30 km with each week.
Chose a difficult training track for the long runs. One loop was about 6.1 kms. First 800 meters was steep downhill, followed by gradual rise for about 1.5 km, and the remaining 3.5 kms almost flat. Kept saying to myself what I read once about African runners practice "Train tough, win easy!". Well the training was sure tough. More than physical pain, it was mental toughness to show up for the practice week after week.2 weeks before the race, did more practice runs. Short distances of 10 kms every alternate day and doing yoga next day.
Next, prepared a table with milestone on how to reach the goal of 3:59:59. I had to improve by about 22 mins since by last Marathon in Munich. Which is about improving half a minute per km! Initially I started focusing on improving the first half and the second one each by 11 mins. This meant I had to complete my half Marathon (HM) in 1:40:00, almost 5 mins faster than my best HM. And then continue and run the next half also. Started running short distances (10 km) on flat route to increase the speed. Could only manage best of 0:50:30 for 10 Kms. Was stuck and soon realized that this is not going to work.
Somewhere I kept saying to myself that it's impossible to increase the performance in second half. Both the last runs were torturous after 30kms. Was asking my body "Tell me how I can I improve? what is that you want?" (I know it sounds crazy but that is how I was:)). My body was refusing to run fast and mind was saying it's impossible to improve the speed in 2nd half.
Good food is equally important:
Asked Google for the answer! Downloaded timing certificate of people who completed full Marathon in around 4 hours from Munich Marathon 2015. More or less I saw that most of them had almost constant speed right through out the run, with first half little faster than second. That was the first part of the answer.
Google also told that its so important to focus on what you eat (there are many more things it said). This is one thing I had not paid much attention last 2 times. Again there were many different variants but the common thing was to eat high carbohydrate food, avoid sweets, fat. Stopped eating sugar, chocolates, juices with sugar (had to say NO to cake made by my wife, husbands will know what the reaction was:)!!!). 2 weeks before the race started eating about 500 gms of carbohydrate each day. Like rice, yogurt (low fat), pasta, starch water (from rice), potatoes. And off course lots of water, about 3 liters per day.
Reached Berlin on Saturday evening and checked in Hostel. Didn't sleep much. Slept around 1 AM in night and was up by 6 AM. This is 3rd time it happened to me. Didn't sleep complete night before last years Ulm HM and Munich Marathon. Was both overwhelmed and nervous about the coming run.
Finally, all set for the race day! Weather was perfect for the race, about 18-20 deg, no rain. There were about 40000 runners and about a million spectators! Berlin Marathon is one of the World Major Marathon runs. The support was tremendous! Bands every 3 to 4 Kms. Children's putting their hands out to tap (they also keep counting how many people tapped their hands and have competition among themselves:) ). Few of them tried calling out my name. And best of all are the thoughts that some runners write on their t shirt and on placards held by spectators. Sometimes they are hilarious. 2 things that I enjoyed the most this time, "If you think Marriage is tough, run Marathon!", "Running against being over quite, prevent male suicide!"
Had mentally set targets for each 5 km based on the above table. Was almost running as per plan till Half way mark. This time I kept eating Banana from every stop till 1st half. Just once or twice took water (last Marathon I realized that I was drinking too much water). Reached half way mark in 1:52:00, off the mark by 1 min. This meant I had improve by 22 mins in 2nd half. Off course this is what I had also planned but once again kept hoping that I will be at least few minutes faster in first half.
It started to get very difficult after HM itself. Kept losing focus. Stopped running for few minutes. Had pains in stomach. Once had a doubt if, will I finish the race? Kept saying "Common Sunil, you can do it". Once again was asking my body "What is happening??, Why is my stomach hurting? (I know it's crazy talks)". May be my body doesn't need anything (Bananas, apple, water, tea, energy drink). I kept skipping the stalls, hoping that I have enough energy to make it till the end. Once again stopped running around 40.5 km, walked next 500 meters and lost lots of time (when I look the split I lost almost 3 mins here). But started again, saying it's important to finish strong. And that's what I did, ran last km in about 5:30.
Just missed the target. Felt bad. And also proud. Wanted to cry. It's weird how many different emotions we can through at same time. Took rest for some time. Then Showers. Made few friends (from Mauritius and Italy), it's so easy to get connected, as we share the common passion. Invited each other to run Marathon together next time. Physical pain soon disappeared. Spoke with family. Told Dad that I missed the target by 3.5 mins, 3 months of hard work and couldn't achieve the target. Dad kept saying "It's important that you finished. Running 42 kms itself is big achievement! You will achieve it next time". Same thing many other friends told. Moms reply was as always "Why do you run so much? What do you get? This time you ran, next time don't run so much. Eat something. Take rest":).
Run, Pain and Pride
Now while returning back in the train, writing this experience. Many other thoughts keep running. May be I ate too much during the run, may be I didn't practice enough, may be I need a coach to improve further, may be I need to reduce weight further, may be I didn't sleep enough, may be I am growing wiser with each year and my body will slow down now. And at same time I also feel wow! I did it 3rd time!! I am already good! Many others have run 10-15 times. Many professional Marathon runners are also in 30's and can run in half the time. I can still keep going. You tell me what you think.
*Some accuracy error in the app.
P.S.: Some hints for the runners from my experience
- If you are carrying your mobile during the run, better to put it in Flight mode, turn on location and Endomondo (or other similar training apps). It will last longer. Last time the battery died at 37 Kms in Munich. But just check that you have GPS signal before you put to flight mode.
- If going to another city, plan very well about how to reach the venue, hotel, what you will eat, where (I eat only vegetarian so I had to search restaurants with vegan food). Avoid rushing and try relaxing.
- Write down how your experience was. It helps you to prepare next time.
- Eat breakfast at least 3 hours before the race. Don't skip it. Even if it means getting up very early. I had big bowl of Oats and Bananas.
- Always aim at finishing strong! Start with your practice runs. No matter how much you run, try running the last km fastest. It's amazing feeling when you complete strong!
- Finally, smile at all cameras:)
