Orange Half Marathon Race Report 3/6/19 – by Joanna Thompson

Orange Half Marathon Race Report 3/6/19 – by Joanna Thompson

 

Orange half marathon 3/6/19

1. Step 1 – choose the right coach

As an expert in my own field (coaching executives and helping people seeking and experiencing transition) I am accustomed to being in the role of trusted advisor. Since I see the tremendous results from coaching in my own sphere, it is natural for me to place myself in the hands of those with proven track records in other areas. I love to learn, and I admire mastery. I know though that I hold myself and others to high standards and value my time and who I spend it with. To ensure compatibility I did my “due diligence” to check out expertise and alignment of our values before I signed up to a coaching programme. As a member of Manly Beach Running Club (“MBRC”), I had been able to see Joe Ward’s success at close quarters for over a year. His own running success speaks for itself. Perhaps even more relevant is his care and concern for each runner and his ability to encourage runners irrespective of their starting points.

2. Step 2 – choose a personal goal

Understanding why I had signed up for a half marathon was important. The primary reason was as a motivator. I realised that having a goal would give my training focus. I already knew that I could rely on myself to “show up and do my best” at the training sessions. Signing up for an event set the scene for measurement and accountability. I laugh now at my initial response to the suggestion that I get a Garmin watch. Who wants to wear and fiddle with a big watch? Now I have one, I love it, can’t imagine not being able to monitor progress and have even bought one as my sister’s birthday pressie!

The secondary reason was that I wanted to feel that I truly belonged to the amazing MBRC community. There are so many inspirational runners, including crazy ultra runners, whose enthusiasm is somewhat infectious, if incomprehensible to mere mortals like me. I recognised that I risked being a bystander if I didn’t commit to an event which required training. I would also be wasting the opportunity to draw on the vast experience of others and to learn my own lessons.

The choice of distance was easy: it had to be “a long way” for me but, given my starting point, not a marathon. My initial goal was completion without injury. As my training progressed so time came into the equation.

3. Step 3 – commit to the programme and follow it

We choose and own our own goals. Joe prepares a programme which is tailored and tweaked to meet our own needs, preferences, and progress. He shares tips and tricks throughout the training period with humour, enthusiasm, and encouragement. I noted the skill in drip-feeding these, as appropriate, rather than data dumping upfront. After all, pace discussions would have fallen into a knowledge vacuum in my pre-Garmin days!

Once I had chosen a coach whom I trust and respect I knew that my admiration of expertise, underpinned by my motivation, would make it easy for me to follow the plan. I set my alarm for 5:09am and simply got on with the sessions – the dreaded T (tempo, threshold, time trial) ones included.

4. Step 4 – choose your company carefully

I love being part of MBRC. I feel that I have found a tribe of like-minded, positive people who are willing to stretch themselves and “give it a go”. Goals may be different (you have it here in black and white that I won’t be joining the “ultra crazies!”) but we are united by positive regard and support for each other. It may be partly due to self-selection and partly due to the ethos Joe has built but encouragement is in the group DNA. Good conversation and an infectious joie de vivre make getting out of bed so much easier.

I was particularly lucky that two other club members signed up for the same event. Bec and I were able to provide great motivation and pacing for each other during training and we had some fascinating conversations too. I did one of the 12k runs on my own and it was nowhere near as much fun. Heather was racing as well. She has such positive energy that I knew we would have a fantastic time away together which helped my anticipation.

5. Step 5 – pace yourself

My mother often advised me to “pace myself” recognising a tendency to commit 110%. Little did I know that this sage advice would translate to my running. When I started my programme I had no idea of my own running pace, or anyone else’s for that matter. Once I did though, I was keen to build on it. At the same time, I didn’t want to get injured having had an injury in my first month with the club and being “off games” for a few weeks. This served as a useful moderator and “long and easy” and “negative splits” entered my vocabulary and psyche. Well, most of the time. I confess to a lapse when I pushed my speed when I ran my 12k training run alone – Bec really did keep me on the straight and narrow!

6. Step 6 – be patient

Perseverance is one of my core strengths, but patience certainly isn’t. I have had to remind myself, nudged by Joe, that running without injury is a “long game”. I suspect that I will need to keep reminding myself of this.

7. Step 7 – mind your step close to the event

A couple of weeks before the event, I came a cropper when I feel up a step which I hadn’t seen in the half-light. I completed that run with both my knee and pride bruised. Apparently, lapses of concentration are common close to events – note to self, mind your step. Thankfully, ice and Kieren, an MBRC physio, prevented this being a real issue.

8. Step 8 – have faith in the process and preparation

A year ago, I hadn’t heard of tapering. I gather that this can be difficult for many people who find reassurance in “just” getting a few more kilometres in their legs. Confession number two: apart from missing people, I actually enjoyed having a reason to stay in bed as I had faith that Joe had got me race-ready.

9. Step 9 – have a race plan and stick to it

During taper week, Joe and I discussed the race plan. I’d been told ages ago not to try anything new on the day. My kit was ready, I was planning on sticking with porridge for breakfast and Cliff Bloks every 20 minutes and I knew that hydration was important. This was particularly so the day before when I loaded up with water with Heather as a companion “drinker” – more on this later. The phrase “nibble and dribble” was helpfully memorable.

Joe’s customary pre-race chat incorporated a detailed discussion about pace strategy. The idea of a negative split appealed to me as I feared the common trap of going out too fast. However, I did want to be ambitious in the target setting and to feel that I had given the race my best shot whatever happened. Joe’s analysis of my training translated into an A goal (a perfect race time) of 1h50-1h55, a B goal (excellent) of 2h-2h05, a C goal (v good) of 2h10-2h15 and D for done. You will note that 1h55-2h is missing which I put down to Joe’s tactics, as opposed to strategy!

Bec and I had discussed our common goal and we were convinced that we could run sub 2 hours. Joe focused me on the fact that 2hours was significant simply because it was a round number. I was honest though and had to say in advance that sub 2 hours was my goal. Confession number 3 – in my heart of hearts I knew that I would be thrilled to clock a time sub 2 hours and disappointed if I didn’t.

My plan was:

* to eat a carb focussed but normal size meal on Friday evening, to hydrate well and to and have an early night; TICK

* to hydrate extra well, have a larger carb focussed lunch, have a light salad/quinoa-based evening meal, meditate and have an early night; TICK

* to eat porridge 90 minutes before the race; TICK

* to discuss the pacer’s strategy ahead of the race, if possible, and then start 100 paces behind to build in some leeway; we reduced uncertainty by asking about pacers at bib collection on Saturday and finding out that there weren’t any pacers;

* to have a Cliff Blok every 20 mins; TICK but next time I would time this better around water intake

* to take 2 panadol extra at 16k; TICK

* to aim for a pace of 5:35-5:40 until 18k, remembering Joe’s advice “don’t be an idiot in the first half and in the second half don’t be a wimp”, and then pushing on from 18k if possible; TICK

* not to put in extra effort on any hills. Phew, this last piece of advice came as a relief; TICK

* to remember that I was ready and was of strong mind and body; TICK

* to choose a mantra; TICK – I said “strong”, Bec replied “confident”

* to enjoy the privilege of running with Bec, my training buddy, whilst agreeing in advance that we would each “go for it” from the 18k mark; TICK

* to value the calming effect of being taken to the event by Heather’s wonderful husband, Neal, and to feed off Heather’s positive energy; TICK

* to express gratitude to the marshalls, to MBRC, to my family, the community at Jamberoo and to God; TICK

* to enjoy it TICK

* Race result: Time 1h 56:48 (avg pace 5:32).

Laps 1 and 2 were at 5:22, 5:21 resp. but we then slowed to our pace zone. The fact that we were running around 5:35 in the first 10k gave us the confidence to push on. 18k was the fastest lap (5:17) but I was unable to hold this and by lap 21 was back to 5:39.43.

Step 10 – soak in the atmosphere and celebrate

It was fantastic to be able to celebrate that Heather had a PB too and that Bec and I had both come in sub 2….yippee! I was delighted that Bec

had been able to power surge in the last 1k. I was very satisfied with our combined pacing efforts and knew that I had given my all. After a very welcome massage it was lovely to change roles and support other runners. I’m a champion of the underdog and love cheering loudly as people reach the final few metres. There’s no doubting that I’m a born cheerleader even if I don’t have the moves! All have achieved something by getting themselves to the starting line. There was ecstasy, relief, pain, disappointment, pride, wobbly legs, red faces and much else on display at the finishing line.

The icing on the cake for me was that three wonderful vineyards beckoned. It was a pleasure to raise one or two glasses in toast.

Heartfelt thanks to Joe, Bec, Heather and Neal for making the experience so rewarding and such fun, and, of course, to the MBRC crew.