Sunday 10th April 2016.
Canberra marathon done and dusted – official time 4:18:18. Fell off the 4 hour bus at 26km and disintegrated at 30km but still managed to finish – worse for wear of course. So that makes 16 official marathons. On this occasion I made the mistake of running with the 4 hour pacer. I recognised early on that the pace was way too fast for me this time round. But unfortunately I struggled on and paid the price for it later. 26km was the turning point where I found that I couldn’t keep the 5:40 pace going and dropped off. Then by 30km I had burnt up all my glycogen stores in the first half by running well above my aerobic threshold – my aerobic base was way too low. Needless to say the formidable “wall” hit me like a ton of bricks and I “bonked” at 30km. From then on it was survival mode only using a run/walk strategy.
There are two things that I need to focus on in order to run sub 4 and run without “bonking”.
- Build my aerobic base to a level where I can comfortably run aerobically at 6:00 min/km pace – preferably at my MAF HR.
- Train myself so that I use fat for fuel for as long as possible or at least for the first two hours of the race, and change my fuelling so that when I’m running anaerobically I’ve got sufficient glycogen stores to fuel me for the remainder of the race.
Once I’ve achieved that, then I believe I’ll be able to run sub 4 comfortably without hitting the wall.