South Downs Marathon - The Importance of Race Preparation

Hi, welcome back.

Last week's post was titled South Downs Marathon - What Do I Want?  Well, what did I get???

The answer is a 'Good Performance', i.e. a performance I am happy with!

The South Downs Marathon is a point to point course along the South Downs Way, starting not too far from Arundel, and finishing at Queen Elizabeth Park near Petersfield.  Hard to say how many runners there were, but the start at Slindon College seemed really busy.  There was a 9:00am start for runners expecting to be slower than 4 hours 30mins, probably around 250 runners.  Then a 9:30am start for the four person relay teams (maybe around 60 teams), and then the 10:00am start for probably another 250 runners.

Last week I wrote about the importance of knowing "what I wanted" from the race before the race started.  Well after quite a bit of preparation leading up to yesterday, all I wanted from the race was the satisfaction in knowing that I had run hard, that I had run to the intensity I know that I am capable of.  After the 'diasppointment' of 'wimping out' during the Marlborough Downs 33 Mile Challenge, it was important that I got back 'on track' and was able to run fast again, at a high intensity.

So the hooter blasted, so straight away as planned it was a quick start to get the heart rate up high.  Within 2 - 3 minutes I was working really hard, puffing and blowing, it felt great!  I seldom look behind when racing so I didn't know if any other runners were near.  It didn't really matter, if need be, I was focused to run hard the entire way to the finish on my own.  Having ran the race twice before in 2007 (a different start venue) and 2008, I had made a note of my 2008 checkpoint times (at the relay changeovers) prior to the race.  If I was able to run at a high intensity, then I expected to run at a very similar time to 2008.

I wear a Garmin305 GPS watch, but during the race I never look at the heart rate display.  I know instinctively if I am running hard or not.  I don't need the watch to tell me.  In fact the watch can give you false information as your heart rate can vary quite a bit depending upon your state of dehydration, how hot or cold it is, current state of over-training, how far you have run, etc.  A high heart rate therefore doesn't always mean that you are running at a high intensity.  So best to avoid this possibly false feedback.

I am pleased that I am running hard.  I feel a runner 'pulling me in', which happens shortly after the one mile mark.  I say "giddaye" as he runs straight past me!  For the next three miles it is a steady climb up to the top of the Downs, this runner who I don't recognise gradually pulls away.  As we near the top, coming out of some woods, he is standing at a track junction not sure which way to go.  I shout to him "straight ahead" as he starts heading off down a side track.  The course was well marked, so not sure why he thought to turn right, anyway we end up running side by side.  The next mile was what I love about racing, it was a very, very gentle downhill.  I was now fully focused for a really hard run, so instead of easing off after the hill, I relax and enjoy running fast.  The next mile was completed in 5 mins 58 secs as we gained 11 metres but lost 17 metres.  Who was breathing harder?  Hard to tell but it sounded like him!  We reach the first water station, and feeling quite hot, I slow down to ensure that I drink plenty from the bottle of water, and tip the remainder over my head.  The other runner takes one sip from his bottle and powers away from me.  So much for him breathing hard I think!

Again I watch him leave me behind, then as we approach checkpoint 1, there is a nice descent.  I stride out, really flowing as the downhill increases my pace.  I fly straight past him reaching CP1 in a little over 48 minutes, this being around 45 seconds quicker than 2008.  This is a pleasant surprise. 

Although I would like to run quicker than two years ago, the aim of the race is simply to run hard.  If I do this, then the quick time will happen.  I think this approach to goal setting is quite important.  Simply having a goal of running a certain time, for me doesn't really work.  I need a strategy, a plan to ensure this time happens.  I spend quite a bit of time prior to the race getting information about the course, the terrain, the profile, the contour lines from the map, images from google earth, information was other people's race reports, but if I have run the course previously, then my own race data and memories.  I then establish my expected times at various locations along the course, usually at each checkpoint or drink station.  For the South Downs Marathon, target or expected times are simply at CP1, 2 and 3.  Once I pass through a checkpoint, I then compare my actual time to my expected time and compare the information I receive, with my perception of how hard I have been running so far.  On some occasions it confirms that I have been 'taking it easy'.  On other occasions, it confirms that my expected split times are too slow, i.e. I have overestimated the difficulty of the course.   Please note that I never conclude that I have gone too hard.  As with my philosophy on ultra racing, I don't believe you can go too hard.  Remember, run as fast as you can while you can!  If I have run that part of the course in a faster than expected time, why consider slowing down?  No, take on board the positive feedback and look to continue being up on your expected time at the next checkpoint!

Back to the race!  Again as we pass through the checkpoint, I get left behind as I slow to drink the majority of water from the drink bottle to wash down the gel I consume.  The course climbs up again, along the top and then descends down to CP2 around 5 miles later.  The lead runner continues to pull away, and even with another really enjoyable fast descent to the checkpoint (5 mins 39 secs on rough trails) he must still be around one minute ahead.  I am now around 1 min 15 secs quicker than 2008, so all is going really well!  Although in second place, I conclude that I am running well, and I am looking forward to the next 13 miles to see what happens with the leading runner.  Will he continue to run away from me, or will he slow down.  In both my two previous wins of the South Downs Marathon (2007, 2008) and my most recent two wins in the Beachy Head Marathon (2008, 2009).  In all four of these occasions I have been in 2nd or 3rd place at halfway, so I am well aware that other runners often slow down!  Remember, you can't control what they do, so I just remain focused on what I can do, and as if watching a movie, I am excited in waiting to see what happens next!

There is a tough climb straight after the checkpoint.  Although I have gradually been overtaking runners from the early starts, climbing up the hill I pass absolutely loads of runners.  I am really puffing and blowing so they hear me coming and move to the side.  I often sense their thoughts as I run past, a mixture of admiration and encouragement as I run past, but also the thought of "Is this guy stupid, doesn't he realise that there is still miles to the finish, surely he can't puff and blow like that to the finish!"  It is this 'puffing and blowing' that gives me the feedback I need to tell me that I am running at a high intensity today.  It is what I want!  After all it is ONLY a marathon.  Just a sprint compared to a decent length Ultra!

At the top of the climb I pick out the green vest and red shorts of the leader amongst the loads of other runners.  All of a sudden he seems a lot closer.  Strange, I think, I haven't increased my intensity.  I then see him stop and start stretching out one of his legs.  As I get nearer he sees me and continues running quickly again.  This happens two or three times as I get closer to him, until eventually I run past him as he is stretching.  For the next few minutes I sense him close behind me, and then it feels like he is gone.  I don't bother looking to see.  As it doesn't really matter how close or far he is, as my plan for the day is for me to run hard the whole way to the finish.

I pass checkpoint 3, in pretty well exactly the same time as 2008 in 2 hours 13 mins for slightly over 20 miles.  So losing all of the 1:15 I had gained up to CP2.  I try to maintain the same high intensity over the last six miles, but it is beginning to be a struggle.  I start counting down the miles, which is the first sign of negativity!  The moment this starts to occur my pace drops instantaneously.  This negativity in the mind seems to 'infect' the body.  All of a sudden everything seems more difficult.  It is something that I really need to work on.  I guess it is pretty good as it doesn't really start to around the 21 - 22 mile mark.  But why look forward to the finish?  It is as if it is an admission that the race is no longer enjoyable!  On occasions I manage to get back into a positive frame of mind, especially as I run through a really picturesque wooded section.   I remind myself that running hard and fast through beautiful scenery is what I enjoy about trail marathons and ultras.  The finish line arrives quite shortly, and for only the fourth time during the race, I look at my watch.  It shows 2:54, my time from 2008.  With 100 metres to go I really pick up the pace to try to finish before 2:55, thereby running the same time as 2008 (if I ignore the seconds!).  I watch as the finish line clock clicks up 2:55, and finish in an official time of 2:55:02, exactly 41 seconds slower than 2008.

So, a good performance, one I am happy with.  Sure, I ran 41 seconds slower than 2008, but remember, the time wasn't the goal.  The goal was to race at a high intensity.  If the time happens, it happens.  If it doesn't, well it doesn't!  I can control my intensity on race day, but in some ways, come race day, I can't control my time! 

Why do I consider it a good performance.  Well it felt hard during the race, and the heart rate trace confirms this.  My overall average heart rate for the entire 2:55 is 171bpm, significantly higher than my average for the Marlborough Downs Challenge of 161 bpm.  Yes, as the race duration increases, the average heart rate has to decrease as it is not possible to maintain the same state of focus for longer durations.  However, a difference of 10 bpm for a race duration of only exactly one hour difference, confirms why I don't rate my Marlborough Downs Challenge as a 'good performance'.  (Click the following link to access the GPS trace on the Garmin Connect website:  http://connect.garmin.com/activity/36580452 )

Second place finishes in 3:03, and the chap that led to around the 16 - 17 mile mark finishes in around 3:12, as he later explains that severe leg cramps dramatically slowed him down.

Reflecting on this race, in comparison to the Marlborough Downs Challenge, I attribute the difference in performance as being entirely to my race preparation.  Not the physical preparation, but the mental preparation, ensuring I knew what I wanted from the race prior to race day.  It is important this this 'want' is clearly established at a 'deep' level.  It takes time for it to penetrate to a 'deep' level.  It is not something that can occur 'instantly' or with minimal effort.  This is the Importance of Race Preparation!

To sign off I will repeat a quote from the Part Two Ultra Racing Performance post.  Probably the main difference between ultra running and marathon running is that one is able to enjoy and run at an UNcomfortable pace during marathon running.  Apart from that, pretty well everything is the same.

"Focus on enjoying every moment, staying confident in that your preparation has been sufficient for the realistic goal you have set yourself, and feel assured that the fast, but comfortable pace you have started at, is correct. Listen to your own 'deep and inner beliefs', and ignore the comments, views and actions of others if they are in conflict with your well thought out and planned strategies. "  Stuart Mills (2010)

Enjoy your racing.  Ensure your race preparation is complete!

Stuart

South Downs Marathon - What Do I Want?

Hi,

Welcome back.  It has been a wee while since my last epic post.  It has taken me equally as long to recover from both the lengthy post as it has physically to recover from my lengthy recce run.

Tonight's post will be significantly shorter and concerns my final pre-race preparation to this Saturday's South Downs Marathon.  The focus is regarding "What Do I Want?"  What is the motivation for this Saturday's race? What am I hoping to achieve?  Hopefully I will expand on these aspects.  Firstly some race background.

The South Downs Marathon is organised by Mike Gratton and his company 2:09 Events.  Named 2:09 Events because Mike Gratton won the London Marathon in 1983 in a time of 2:09 (and 43 seconds!).  This year will be the fifth running of the race which also includes a 4 person relay option.  The race is an excellent event.  They probably don't come any better.  It is extremely well organised, including transport to the start, computer chip timing, sufficient drink stations with water bottles, not flimsy cups, carbohydrate stations as well as water, a good quality Solomon shirt, excellent prizes for many categories, a really good post race atmosphere, but best of all a fantastic scenic course along the South Downs Way!  If you aren't doing it this year, put it on your to do list for nest year!

I have raced it twice before in 2007 and 2008, winning on both occasions.  The 2007 race, probably ranks as one of my best ever performances in a trail marathon.  Back in 2007 I was only racing trail marathons, so they were my key focus.  In 2007 I actually raced five trail marathons, but I targeted the South Downs Marathon as my key race, equally with the Beachy Head Marathon.

Each year I usually target one or two key races.  The consequences of a race being a target race is that I tend to therefore increase the level of mental preparation for the event.  This mental preparation involves identifying 'What do I want from the race?'  I think this is one of the key initial steps in race preparation in order to obtain a 'good performance'.

I have mentioned in previous posts the book titled "From Last to First" written by Charlie Spedding.  If you haven't read the book, it is well worthy of a read, especially Chapter 6 - The Beer Drinker's Guide to Sports Psychology.  At the end of the chapter he summarises all he had to do with regards to sports psychology was "Change my vocabulary. Aim for perfection.  Know what I want, why I want it, and how much I want it.  Use my imagination. Try to feel fantastic, and think like a caterpillar."

So my race preparation tends to involve most of the aspects mentioned by Charlie Spedding although I don't tend to aim for perfection ( I am too lazy for that), and I don't think like a caterpillar.  The image I used to use, and on occasions still do is the Gazelle.  Other people may describe this preparation as "goal setting" and "motivation".  Whatever you label it, is is essential for achieving a 'good performance'. With good performance simply being defined as a performance that you are happy with.

Going back to 2007, the South Downs Marathon was my key race for the year.  I think I targeted this race because having run part of the course, which follows the South Downs Way, previously as part of the Eastbourne to Winchester Relay Race, I was well aware of the amazing scenery.  I had wanted to do the inaugural race in 2006 but unfortunately was slightly injured, so I wanted to make up for missing it in 2006, by running extremely well in 2007.  In addition a £200 GPS watch was advertised as first prize, and seeing the 2006 winning time, I thought, I can run faster than that!

Race day 2007 arrived, and my good friend Dave, came to support me.  He was going to follow the race on his mountain bike.  As it is quicker to run up a hill than mountain bike, he headed off before the start to get to the top of the first climb well ahead of the runners.

People occasionally ask me "Are you planning to win the race?"  Well whether I win or not, is not really within my control.  What I try to achieve within my race preparation is that I am well prepared, both mentally and physically, to run fast, so fast that it will take a 'good' runner to beat me.  If a 'good runner' turns up on race day, I can probably increase my performance by a tiny bit, by getting it absolutely right on the day, but if they are simply better than you, for whatever reasons, then you can't change that.  So I focus on what I can do, rather that what others are able to do!

The race starts in 2007 and as with my approach now, I started fast.  Well for two other runners that day, it wasn't fast enough!  By the time I reached Dave at around the 4-5 mile mark, I was in third place nearly 1 minute behind!  He shouts at me, "What are you doing, why are you running so slow?"  One thing that is important in both marathon running and ultra running is to be able to assess accurately how hard you are running.  You must be able to establish whether the pace you are running is appropriate for your state of fitness, and your state of mind.  This comes with experience, and is probably one of my strengths.  I knew I was running well, it felt fast, I felt focused.  I simply replied to Dave, either they are extremely good runners, or they are inexperienced runners and running beyond their limits.  Either way I just had to simply run my race, although remembering back now, I definitely was affected by their fast start, and was running at a higher intensity than usual.

As it so happened, for what ever reason, one of the runners pulled out just after halfway, and the other runner, slowed down significantly just after halfway and also pulled out after I went past.  I went on to win in a record time of 2 hours 51 minutes!  Amazingly quick if you know the terrain!

I learnt a few things from the South Downs Marathon from 2007.  Firstly the need to stay focused and to clearly know, what do I want from the race. Although the thought of winning is nice, I focus on what I am able to control.  I focus on running fast, relaxed, within a smooth rhythm, at all times trying to enjoy myself, enjoy the surrounding beauty of the environment, enjoy the excitement of competing.  It is important to know that these are the things I want from the race.

The other day the following comment was left on my blog, on the What Determines Ultra Running Performance Part Two.  (Thanks for the comment Brian, sorry to hear that the race didn't go as planned.)

"I bailed out of the 145 mile GUCR at the weekend basically because I didn't want to finish enough. Physically I could have continued beyond the 93 mile point where I stopped, but just didn't have the drive to complete. Completing is definitely all mental."

Although, as suggested by the comment, it was possibly a lack of planning that contributed to the less positive result!

The 2007 race also got me questioning, what determines the pace, the intensity I race at?  How do we know that we are running at the quickest pace that we are capable of?  A big issue this, in terms of what determines what we are capable of?  Well as I have highlighted in previous posts, the body and mind are not separate identities, they are intertwined, so what you are capable of is largely determined by your attitude.  Hence Charlie Spedding referring to "Use my imagination.  Try to feel fantastic"  I learnt that day the importance of positivity and enjoyment during the race!

So this Saturday will be the third time I have run the South Downs Marathon.  It is not one of my key races this year, so I haven't given it the same mental preparation as before.  However, in writing this blog, I am hoping to fully clarify "What do I want from the race?  It is essential that this is 'sorted' prior to the start of the race.  To put it simply, what I want on Saturday is the same as what I wanted back in 2007, the enjoyment of running fast, the excitement of the competition etc.  The mental preparation this year for the South Downs Marathon hasn't been as extensive as 2007, but I feel confident that there has been adequate preparation.  I am more experienced now.

Well sorry, if tonight's blog has been rather jumbled and a bit all over the place.  As mentioned above, tonight's blog is mainly for my benefit, my essential race preparation.  Thank you for aiding me in my race preparation. 

I think I will sign off by repeating Charlie Spedding's key section from his excellent book.  Give it some thought.  How many of the following aspects do you do?

"Change my vocabulary. Aim for perfection. Know what I want, why I want it, and how much I want it. Use my imagination. Try to feel fantastic, and think like a caterpillar."  Charlie Spedding (2010) p86.

Enjoy your racing,

Stuart