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Vaal 2010

Submitted by Anonymous on Wed, 2010-04-21 20:31

The Vaal Marathon was just a great race from start to finish. Yes, I was aiming for 3h10, but I always like to aim high!  It was only a month ago that I slashed 8 minutes off my previous best marathon time of 3h22 (not counting when I was a youngster in my 20’s) to finish Sasol Marathon in 3h14m30s, and to shave another 2.5 minutes off that was fantastic. Why did I have such a great race?

I think there are a number of factors:

  • Training discipline. Sticking to a schedule and not overtraining or under training. The track sessions have really helped me to up my pace without straining too much.
  • Core Strength training.  I felt comfortable throughout the race due to improved core strength and alignment of the whole body thanks to the first three months of the strength training program. I concentrated quite a bit on my posture throughout the race, especially as I started feeling tired.
  • Rest. Allowing the body to recover with planned rest days, easy runs and plenty of relaxation and sleep. Getting a good night’s sleep before the race.
  • Nutrition. I didn’t go for the full detox diet like some of my team mates (e.g. Marc B) but just generally I have been making healthier choices with regards eating and drinking. More fresh fruit and vegetables and less junk!
  • Race day preparation. Organized everything the day before. Got to the race almost an hour before the start. 1km warm up 15 minutes before start and some light stretching and loosening up. Start near the front. I took in a lot of carbs the day before the race. On race day I simply had a cup of black coffee with a couple of rusks, about 2 hours before the start. I ate nothing during the race, but started drinking coke after about 30km.
  • Running to a plan. Mark Bilbrough shared some good tips with me on the way to the race. Breaking the race up into stages. I can’t remember exactly how he suggested I break it up, but this is how I did it:
    • 1st 10km - Just find your pace and rhythm, relax, talk to other runners and settle down.
    • 2nd 10km - Watch your pace. Stick to your plan, concentrate on your splits. Don’t get drawn into someone else’s pace.
    • 3rd 10km - This is make or break. The hardest section. Try to keep a steady pace. DON’T start pushing it yet! Be careful. It’s still too early to race.
    • Last 12km - Vasbyt. Hang in there! Try to maintain the pace. This is where you can try to catch the guys that passed you earlier on, but concentrate on finishing strong! 
  • Post race plan. It makes such a difference if you have planned things properly for after the race. You deserve these little comforts. On these less crowded races you can usually get a hot shower if you are quick. Make sure you can get to your tog bag easily after the race. Bring a towel and fresh dry clothes, and some spare cash for liquid refreshments and food. Pack sun protection in the summer and something warm on the cold winter mornings.  

 

For me, all these factors contributed to a good race, but what made it really great was the support and camaraderie from my team mates from Fourways Roadrunners and Marcél and the guys from Fitness From Africa. You guys (and girls) rock man!  
Next challenge – Two Oceans, but with my main focus on a good Comrades, I will be taking it easy there.
If I don’t see you on the track, I’ll pass you on the road!