Where do I begin? My 32nd marathon was a race that I truly prepared even if I didn’t initially set out to run the distance. The plan was to rebuild from the half before taking on the full distance this year end. But for some reason, probably rooted in a divine one, a friend planted some hope and a little confidence in me that the goal wasn’t beyond me. His positivity came bundled with a 12-week training plan which I ended up embarking. There were slight mods to it as the weeks rolled by.
With the plan in place, I committed both mentally and physically to “The Cause”. Sweeping changes were made to how I trained. On top of that I reshaped some aspects of my diet (ice-cream and milk-based coffee were treats while vegs, seeds and nuts featured a lot more in my meals), largely staying injury and illness-free. My goal kept me focused and anchored. No problems with maintaining discipline and consistency.
“Motivation, because you can’t succeed at a discipline based sport like distance running unless you’re consistent, and consistency is grandchild to motivation. “
Jack Daniels, Ph.D.
Over the course of the 12 weeks, I only missed 3 days of training, excluding the rest days, due to a mild flu. While I’ve the gang along for some of the longer runs, much of the extra miles were tackled alone. Weekday sessions started at 5:30am initially but were moved earlier to 5:15am when the need for more miles arose. There were only 3 double days over the 3 months. As I had no access to a track for intervals, I drove to a nearby location and ran the 1.2K reasonably flat rectangular loops around Tesco. Initially hostile stray dogs prowling the area learnt to ignore me as the weeks progressed. During the Muslim fasting month, I had more company on the roads in motorists who made their way to a mosque in the area. Some days, I had to outrun or outmaneuver garbage trucks out on their rounds. But all those inconveniences strengthened the mind and resolve, and many tough repeats were seen through with plenty of mental reinforcements.
As the weeks rolled by and fitness gained, confidence and a sense of belief grew as well. But I remained cautiously optimistic simply because the marathon can humble a runner. A mental scar isn’t something that’s easily rid of. The only nagging issue was a recurrence of plantar fasciitis in the 3 weeks before race day.
Fast forward to arriving at the Gold Coast, with the customary group photos covered on Friday, Saturday was basically a warm-up jog. Nick and I wisely opted for The Star 5.7K Challenge instead of the Southern Cross Uni 10K.
With all the walking and photo-taking interspersed between speed pick-ups, I ended up with a Personal Worst (PW) timing for a 5K. I’d said before I boarded the flight to the Gold Coast that I’d run a PW and a PR at GCAM17. The only thing left to do then was to run a PR on Sunday! Before that, there’s the Garmin Legends Lunch to attend. Suffice to say that there was plenty of gawking at the presence of runners we don’t normally see up close and in the flesh. Too bad we weren’t lucky enough to grab photos with Kenneth Mungara, Yuki Kawauchi, Brett Larner (famed blogger of the Japanese running scene) and Jess Trengove. The petite elite women are proof that long legs aren’t necessary to running super fast 😀
We wisely chose to head out at 6pm for dinner on Saturday since the crowds would be big. True enough, our first choice for ramen was packed and 15 deep line. We settled for an alternative, also a Japanese ramen shop and I somehow finished a bowl of tonkotsu ramen and gyudon! The gear, including the drop bag, had been laid out earlier back at the hotel and I opted to go light – the heaviest load being the usual 8 gels in my belt. I hydrated well the entire Saturday.
After a good 6 hours’ sleep and a cup of noodles (out of convenience and salt) and a banana, I was already out queuing for the G-linq to Southport at 5am. I didn’t opt for the provided coach to the start as it was just too early. The trams were so packed that in normal circumstances I’d be accused of indecency – such was the close physical proximity to fellow commuters! On arrival at Southport, I got myself a small cup of long black from the usual café along the way and ventured to the race precinct. For the first time, I’d arrived before the HM start! Nick along with many Malaysians were already somewhere in the start pen along with 9,000 other runners.
The mood while waiting was relaxed. There was no pressure. I knew that whatever the race outcome, I’ve had the best training ever which itself was already a success. The time to enjoy the race had finally come. See, mind games at work right there! After meeting up with fellow Malaysians and conducting a toilet visit, it was time to warm-up done before checking in my bag.
Morning temps weren’t that bad. I’ve encountered colder stuff during the past GCAMs. It helped that the wind died down and after wishing everyone a great race, I made my way to the starting pen and discarded my layers. I embedded myself with the 3:50 pacers as the plan was to start the first Km slower before easing into goal pace.
My mind was refreshingly unencumbered by doubts (a little of which crept in during the taper phase) as Rob De Castella dished out last minute advice to the runners. My goals were simple: Primary: 3:45, Secondary: 3:48. Don’t think too far ahead, just focus on every 5K, get to the 30K mark feeling good and I’ll be in with a good chance. Gels every 5K, hydrate at every station – 2 cups minimum.
A GCAM playlist was already set up on my iPod but strangely found myself putting Enigma’s Sadness on repeat. It was no doubt a strange choice but I found the track to be meditative and its calming tempo suited the relaxed state of mind I was in. It would astonishingly stay on repeat until the 37K mark!
5:30 > 5:23 > 5:18 > 5:14 > 5:18 for a 26:49 at 5K (avg 5:21). It was still early in the race and I dialed it back a little. When we got to Surfers, I was pleasantly surprised to find a bigger crowd cheering us on than the previous years. It was around here that I passed the 3:50 gun time pacer.
5:15 > 5:18 > 5:18 > 5:17 > 5:25 for a 53:37 10K (avg 5:21). At this point, I was a minute ahead of 3:48 finish, and firmly lodged in between my primary and secondary goals. The 3:50 gun time pacer, Erin Wallace, was about 120m ahead and I took a mental note that I need not be concerned since the difference between gun and chip timings was about 2 minutes. If I kept my consistency, it would be a matter of time before I drew close to her.
5:20 > 5:22 > 5:20 > 5:21 > 5:18 for a 1:20 15K (avg 5:22). I was still a minute ahead of 3:48 finish, thus very consistent. Again, I was cautious not to get carried away because it would be the easiest thing to do, what with the amazing support we were getting from the crowd. This section will be where you get to see the elites zoom by on the other side of the road, just a few yards from you. I only caught 3 seconds of the lead and chasing packs.
5:16 > 5:23 > 5:20 > 5:24 > 5:24 for a 1:47 20K (avg 5:22). A few Kms laters, I did spot Choo Hooi and Francis. Burleigh Heads ah… Fantastic crowd and noise! I high-fived a few along this stretch and felt relieved that I still kept pace discipline. It’s just so easy to get carried away by the crowds here.
5:20 > 5:19 > 5:19 > 5:19 > 5:21 for a 2:14 25K (avg 5:22!). 1 minute advantage maintained. I remembered silently congratulated myself on reaching the halfway mark in good shape and looked forward to getting to the Southport Bridge (30K). Sadness continued playing, keeping tempo.
5:24 > 5:22 > 5:20 > 5:16 > 5:23 for a 2:40 30K (avg 5:18!). This was par for a 3:45 finish, if I held on to the end. This 5K was interesting, in that it’s the quieter section of the route, after the raucous Surfers Paradise area. The sun would be sapping some of the energy off and it would be where for the first time, some tiredness will creep in. I was for the most part, running alone. There were no one to pull me except for Enigma but I was in the flow of things. That was until I finally caught up with Erin, the 3:50 gun time pacer. She and her posse were moving at around 5:18 pace, so I hung with them for the next 1.5K. It was an amazing experience. Truth be told, I rarely run with pacers, preferring to dictate my own progress. But Erin was amazing. Her charges ran in a tight pack and I drafted right behind her – so close that her 2 red balloons were bumping off my forehead! And because we were a pack, I was able to feed off the cheers from the supporters – pacing teams are natural magnets for attention and shouts of encouragement. Plus with Erin herself gave out team talks. It was easy, almost effortless running with her. In fact, I had to hold myself back and stayed in her wake – didn’t want to be pushing this early. We were a pack and we were out to kill the race!
5:21 > 5:25 > 5:26 > 5:24 > 5:29 for a 3:08 35K (avg 5:28). I lost 7 seconds per Km here but still held a minute’s advantage over a 3:48 finish. The minute drop wasn’t great but I was still generally OK. Right after the Southport Bridge is a gentle elevation drop. The road was very wide here. I veered to the left to grab a couple of gels from the table (in retrospect, I should’ve maintained a straight trajectory) and lost some yards as a result. I kept a lookout for Nick who mentioned he would be there to take some photos, but couldn’t spot his bright orange Nomad jacket. The 3-deep crowds worked hard and runners were the beneficiaries. As a result, the sharp but short incline just past the finish on the other side wasn’t felt that much. The 5:29 split was a slow down up the bridge over Biggera Creek.
5:23 > 5:21 > 5:24 > 5:27 > 5:23 for a 3:35 40K (avg 5:27). I was definitely slowing down and Erin passed me early in this section, right after the u-turn at Runaway Bay. I had to dig deep to not let her get away. At this point, I needed a push and with the quads burning and in pain, I was afraid that they will lock up. Somehow, I was able to catch up with her. Her group had broken up, leaving only a handful with her. Then she said something which put some life back into the legs and spirit. “If you’re feeling good, you can push for a 3:45 with a 5:15 pace to the finish. Otherwise, stay with me and keep it steady. If you’re pushing ahead, this is where I say goodbye to you. You can do it!” Somehow, that got me going again. I ran knowing that the PR was mine, just a matter of how much. The pressure was completely off. I just needed to make sure the quads didn’t cramp up.
5:55 > 5:40 > 4:51. After 3Ks of clawing back into the race, I found myself at the 41K mark. Right across the road was McDonald’s that marathoners knew so well. At this stage, with the personal battle won, I opted to turn off my iPod, slow down (the 5:55 split) and take the cheers in, applauded the supporters as I ran down Marine Parade. The execution has been almost according to script, save for a couple of lost minutes. A left turn towards the GC Aquatic Centre. and the familiar 250m to go sign came up. Rounded a few curves and spotted Nick, as he had promised, to the right and waved. In the finishing straight, I passed 3 more runners and a few seconds later, it was job done!
I congratulated a woman who I tailed and basically grinned my way through the misting tunnel before collecting the fruits and drinks, medal and tee. This year, the organizers threw in a small towel as well which was sweet. The area wasn’t as crowded yet, so I took my time around the area before wandering off to the designated meeting point.
There was no one there, so I quickly collected my baggage and thanked the volunteers there and just about then, Nick arrived. Waited a little more but since no one else came along, we left and coincidentally linked up with Jeanie and her colleagues just after they wrapped up their wonton noodles at Southport!
The PF and legs held up all the way back to the hotel. The soreness would come later in the evening and would not go away for another 3 days.
Now that the dust has settled, I’ve had the chance to review the race. It was executed largely to plan. A bit of slippage occurred after the 35K mark which meant I’ll need to tweak the long runs to include fast finish. I could’ve tapered better but I’d put the fast finish long runs on a higher priority. Overall strength regimen, often overlooked by runners, is one area for improvement. I didn’t encounter any cramps and hydration was good. I peed around the halfway mark too. I won’t change anything I did on race day, only the preps will need some tweaking here and there.
Sometimes, all it takes is a breakthrough performance to bring about a new level of belief. Remember that first sub 60-min 10K or sub 2-hour half? The first sub-4? It was only impossible until it’s done. GCAM17 was that to me. I had thought that 3:55 would be all there is for me. GCAM16’s 3:57 didn’t help either. It needed a review of my past 3 years’ training logs to convince me that my past underachievements were due to training inconsistencies – too many hills and vales in the charts.
Developing consistency alone will have already yielded improvements. GCAM17 training started with a weekly mileage of mid-50s before climbing to the 60s, 70s and 80s, with cutbacks every 3 weeks to allow recovery and prevent staleness. There was much less pressure on absolute mileage and greater focus on quality.
I can only hope that I’m able to build on this and see where I end up. It may take me a longer time compared to the others but this is my race. What made GCAM17 sweeter was the fact that my training was undertaken alongside what is now a stressful job, something that won’t change for the easier anytime soon. The value of mental fortitude can’t be played down. Like the saying goes, “Where there’s a will…” or “If you want it bad enough…” Whichever works, right?
Thanks to TEQ, EMQ and HTT for the hospitality, help and looking out for me as always. With their support, and with those from the GCAM Training Group, we were able to extend our assistance and experience to those looking to run their first GCAM. My GCAM adventure wouldn’t have been possible without these groups of nice folks. To the friend who planted the belief in me and sent over the training program, thank you. And where would we be without our family support?
EMQ outdid themselves this year leading up to the GC2018 Commonwealth Games. During the Garmin Legends Lunch, race director Cameron Hart said that this year’s edition was a test bed in preparation for Gold Coast 2018 Commonwealth Games and the improvement shows. From the increased number of spectators, inclusion of several misting stations, finisher towels for the marathoners, the event was overall even better – the best I’ve experienced in my 7 years of participation. The many PBs set are testament to the route, volunteers, crew and city. GCAM provides a course geared towards running your best time. The number of PRs recorded are super high, just ask around the Malaysians who travelled there. If your goal is that, make it your destination. If your plan is to experience a scenic and overseas race, GCAM should be right there at the top. 2018 will be GCAM’s 40th running and I heard big plans are afoot to make it an even more memorable one.
So, congrats all around to everyone – from the runners to the organizing teams!
Looking back: Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 | Week 7 |Week 8 | Week 9 | Week 10