2019 Blackmores Sydney Running Festival Marathon – Dave Robbo
Race Date: September 15th Results: 2019
Background
After living off the success of ticking off my approx. 10 year marathon goal, for way too long, (over 18 months)… *see 2017 Race Report …the plan was to run another Marathon in 2019, fitting into a broader Team Robbo plan of Gab and I running qualifying times to get us into Boston Marathon 2021.
The window for 2021 Boston qualifying opens mid-September with the Blackmores Sydney Marathon lining up perfectly. So the plan was I would run Sydney, and Gab would run Melbourne Marathon a month later.
Although my 2018 didn’t include a Marathon, it was still a fairly consistent year of running highlighted by a 10km PB at the Gold Coast and continuing the running streak (minimum 5km per day) which began late December 2016.
Gab and I ran the Central Coast Half Marathon together in Nov 2018 and this kicked off the ‘training for training’ phase of the Marathon build-up for both of us, racking up consistent weeks of hitting the long runs and gradually increasing the mileage (apart from an outlier 150km week for me in December…nothing gradual about that hey John Doyle?!)
Inspired by Bridey Delaney’s advice that 20 weeks of consecutive long runs create the environment for endurance adaptation magic to occur, that was the initial goal for both Gab and I, plus Suzie Field who along with Gab had formed a great training partnership.
As the end of the 20 weeks came close I started looking for an event to jump into, and realised the weekend after Long Run #20 was the Newcastle Marathon (early April 2019). A good chance to see where the fitness was at, but treat it more like a long training run.
Although my 2018 didn’t include a Marathon, it was still a fairly consistent year of running highlighted by a 10km PB at the Gold Coast and continuing the running streak (minimum 5km per day) which began late December 2016.
Gab and I ran the Central Coast Half Marathon together in Nov 2018 and this kicked off the ‘training for training’ phase of the Marathon build-up for both of us, racking up consistent weeks of hitting the long runs and gradually increasing the mileage (apart from an outlier 150km week for me in December…nothing gradual about that hey John Doyle?!)
Inspired by Bridey Delaney’s advice that 20 weeks of consecutive long runs create the environment for endurance adaptation magic to occur, that was the initial goal for both Gab and I, plus Suzie Field who along with Gab had formed a great training partnership.
As the end of the 20 weeks came close I started looking for an event to jump into, and realised the weekend after Long Run #20 was the Newcastle Marathon (early April 2019). A good chance to see where the fitness was at, but treat it more like a long training run.
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Well that was the plan. Perhaps unwisely, as race day got closer my strategy changed and I decided to adopt more of a race effort.
his resulted in a solid opening 30km which I was pleased with, however the final third of the race didn’t go well as the old cramping demons returned, forcing a slowing of pace climaxing with a very uncomfortable and slow final 200m. Finish time: 3:20:59 (1:27/1:54) OUCH! |
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From here, I started to build up the training a bit more, targeted around some more intense interval sessions plus expanding the long runs. I had entered the Gold Coast 10km once again and was looking to have another good crack at it, while at the same time adopting more or a marathon-specific preparation mindset.
It was great to link up with fellow Flyer, Josh Griffiths who was training seriously for a tilt at another Gold Coast Marathon PB in July. I started jumping into some of his long run sessions to see if I could hold on, which on occasion I was able to do.
A key session in my usual 10km race build-up has been a 3x3K session a couple of weeks before race day. This time I did it at the Blue Track helped out by Simon White, Maddog and Griffo. I hit this one really well and took a lot of confidence from the session, expecting it to translate into a big race coming up on the Gold Coast.
Newcastle running legend, Alan McCloskey had recently told me he reckons every runner only has 4 total good runs each year. I think I probably used one of these 4 with this session. Unfortunately the actual race I was training for ended up being a long way off making the top 4!
But although my 10km race didn’t work out too well, it was awesome to see all the hard work and preparation Griffo put in, paying off big time as he nailed a PB at the Gold Coast which I was lucky enough to call on the Live Stream.
Next I planned a 9 week marathon specific build-up to take me through to race day in Sydney. I broke this down as follows: 3 week build up, 3 week biggest, 3 weeks pull back/absorb.
A 4 week World Tour assisting Paratriathlete Lauren Parker at various races and training camps, coincided with the second half of this 9 week build-up. Although we were pretty busy I was able to fit the training in around the travel which took in Japan, France, Scotland and Switzerland…very lucky I know!
Coming off a very hot and humid week in Tokyo where I pretty much just jogged for the week, I got to France where it was a lot cooler, looking to hit some of the key sessions and long runs. My biggest week of training (145km) also took in my longest long run which ended up being 42.2km. The session was planned to be 38km (including 3x5km at goal marathon pace) but feeling good, I added a bit to it to hit the marathon distance.
The total weekly kilometres for these final 9 weeks looked like this:
It was great to link up with fellow Flyer, Josh Griffiths who was training seriously for a tilt at another Gold Coast Marathon PB in July. I started jumping into some of his long run sessions to see if I could hold on, which on occasion I was able to do.
A key session in my usual 10km race build-up has been a 3x3K session a couple of weeks before race day. This time I did it at the Blue Track helped out by Simon White, Maddog and Griffo. I hit this one really well and took a lot of confidence from the session, expecting it to translate into a big race coming up on the Gold Coast.
Newcastle running legend, Alan McCloskey had recently told me he reckons every runner only has 4 total good runs each year. I think I probably used one of these 4 with this session. Unfortunately the actual race I was training for ended up being a long way off making the top 4!
But although my 10km race didn’t work out too well, it was awesome to see all the hard work and preparation Griffo put in, paying off big time as he nailed a PB at the Gold Coast which I was lucky enough to call on the Live Stream.
Next I planned a 9 week marathon specific build-up to take me through to race day in Sydney. I broke this down as follows: 3 week build up, 3 week biggest, 3 weeks pull back/absorb.
A 4 week World Tour assisting Paratriathlete Lauren Parker at various races and training camps, coincided with the second half of this 9 week build-up. Although we were pretty busy I was able to fit the training in around the travel which took in Japan, France, Scotland and Switzerland…very lucky I know!
Coming off a very hot and humid week in Tokyo where I pretty much just jogged for the week, I got to France where it was a lot cooler, looking to hit some of the key sessions and long runs. My biggest week of training (145km) also took in my longest long run which ended up being 42.2km. The session was planned to be 38km (including 3x5km at goal marathon pace) but feeling good, I added a bit to it to hit the marathon distance.
The total weekly kilometres for these final 9 weeks looked like this:
- 120/134/102/111/100/145/100/81/42 (race week)
Pre-race
Two key things I aimed to focus on in the final 10 days of the campaign were massage and sleep. In hindsight I think I would add more massage sessions in over the final 9 weeks when the training ramped up. But in the final 2 weeks it was definitely welcome to freshen up the legs. Big thanks to Fran Turner for sorting me out.
In the final week before a marathon i set a goal of trying to get 60 hours of total sleep. Knowing it is unlikely to happen, it still serves as a good extra motivator to get to bed early and maximise sleep time in this important final stage of preparation. This time though I did manage to total 59 hours across the final 7 nights.
Eating well is also important so I try to get good field in plus proactively use olive leaf extract to boost the immune system and I also added in magnesium tablets plus sodium later in the week.
In the final week before a marathon i set a goal of trying to get 60 hours of total sleep. Knowing it is unlikely to happen, it still serves as a good extra motivator to get to bed early and maximise sleep time in this important final stage of preparation. This time though I did manage to total 59 hours across the final 7 nights.
Eating well is also important so I try to get good field in plus proactively use olive leaf extract to boost the immune system and I also added in magnesium tablets plus sodium later in the week.
Race eve Team Robbo drove down to Sydney where I sorted out my bib pick up along with the usual photo with Lloydy (Andrew Lloyd) at the Gu stand.
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I eat an early pasta to complete the carb-boosting then get the gear ready for the morning.
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Race day!
I wake up early, 4:30am…shower, eat banana, peanut butter toast, coffee, sip Tailwind. The weather conditions look pretty good, expecting it to warm up towards the end of the race but spot on to begin with: 11deg at 7am, getting up to 20deg by 10am, 15km/h wind and high humidity early then falling.
I get a lift from the support crew to the start in Kirribilli with plenty of time to find a choice final toilet option and start to loosen up.
I catch up with a friend Andrew Leigh for a warm up under the Harbour Bridge. He is looking to run at a similar pace to what I’m hoping for so will hopefully be a good help if I can stick with him.
I get a lift from the support crew to the start in Kirribilli with plenty of time to find a choice final toilet option and start to loosen up.
I catch up with a friend Andrew Leigh for a warm up under the Harbour Bridge. He is looking to run at a similar pace to what I’m hoping for so will hopefully be a good help if I can stick with him.
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My goal marathon pace through training has been 3:55 pace. If held for the whole journey this equates to a finish time of 2:46. A 10min PB is possibly a touch ambitious but I feel ready, have had a good build-up and am keen to see what I can do on the day.
I follow Andrew into the preferred starting area. He goes and chats with some of the elite Kenyans while I somehow find myself on the front line at the start. Good to see plenty of familiar faces and after some final ‘good lucks’ we ready ourselves for the sound of the starter’s gun. |
Race
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The Sunday long run from North Sydney to the Opera House gets underway and as we head up onto the Bridge I get into my rhythm. Fellow Flyers Ingrid and Russell Rehbein are nearby and Ingrid comments ‘its just like a Flyers Red Train!’
I made a decision to not let looking at my watch govern how I ran, just showing time of day and giving 5km splits only. This strategy seemed to work pretty well, just letting the race happen and responding to feel. The course provides a fairly fast opening 5km as we conquer the Harbour Bridge and the Cahill Expressway and start heading up Macquarie Street. 0-5km: 19:13 (3:51/km) Next its up Oxford St and out to Moore Park. Still feeling good but my bladder is now reminding me of the fact I had meant to sneak in one final wee before the start which didn’t happen.
Thinking back to a strategy I used during my race at UTA50 the year before adopting Craig Simpson’s advice, I was able to relax enough to have a wee on the run. |
It's great to see Team Robbo waiting in Hyde Park providing a welcome cheer and a drink.
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While being a bit gross, it is a huge advantage not to have to stop at a portaloo. And so with wee all down my leg I crossed the 10km timing mate received and still feeling good.
5-10km: 19:29 (3:54/km) / 10km split: 38:42
5-10km: 19:29 (3:54/km) / 10km split: 38:42
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Its great to still be running with Andrew Leigh at this stage. There’s not a lot of talk although I do feel the need to share with him my recent success which draws a smile.
We cross Robertson Road into Centennial Park. I’ve set the mission here to remain steady, getting in and out bagging the required 10km of the course on offer. We run past Jane Fardell who yells out some more welcome encouragement. The kilometres keep ticking along nicely and before long we hit 15km. I wave to Ingrid and Russ after one of the turn-arounds and they are looking strong, close behind. 10-15km: 19:40 (3:56/km) |
Shortly after, Andrew and I notice one of the elite Kenyans on the side of the road, resting up against a fence, race clearly over. I ask Andrew what he said to him on the start line to out-psych him!
The shade of the trees inside the park is helpful and so far the conditions are still cool and calm with only a light breeze. We pass Jane once again who gives more reassuring cheers and its a great feeling to be exiting the park and ticking off another 5km segment.
15-20km: 19:59 (4:00/km)
Back past the SCG and I’m feeling fantastic! I take a moment to soak it all up and feel grateful for the opportunity to be out here running. Through half-way now and the ‘warm-up’ is heading into the final stages.
Half-way: 1:23:00
The shade of the trees inside the park is helpful and so far the conditions are still cool and calm with only a light breeze. We pass Jane once again who gives more reassuring cheers and its a great feeling to be exiting the park and ticking off another 5km segment.
15-20km: 19:59 (4:00/km)
Back past the SCG and I’m feeling fantastic! I take a moment to soak it all up and feel grateful for the opportunity to be out here running. Through half-way now and the ‘warm-up’ is heading into the final stages.
Half-way: 1:23:00
As we roll back down Oxford Street I notice Andrew has fallen back a bit, possibly mildly disgusted at my ‘weeing on the run’ antics, wanting nothing more to do with me! Its good to have a few other runners around to keep pushing things along.
Back through Hyde Park and it is a huge boost to have Team Robbo waiting once again with a big cheer!
Towards Martin Place now and a chance to grab a quick breather on the downhill section offered here.
20-25km: 19:38 (3:56/km)
Back through Hyde Park and it is a huge boost to have Team Robbo waiting once again with a big cheer!
Towards Martin Place now and a chance to grab a quick breather on the downhill section offered here.
20-25km: 19:38 (3:56/km)
As the course winds down behind Circular Quay and onto The Rocks, you’re provided with a little mental punch in the arm being so close to the final destination of the Opera House, but still with the hardest part of the journey ahead.
In saying that I find the usually grinding Hickson Road section, just after going under the Harbour Bridge, easier to run this year, with lots of construction works around making the road narrower and somehow feels less of a dead spot.
Clearly in a rush to reach the end of the warm-up (30km) and establish how I’m feeling before things get serious, I do my usual move of unintentionally speeding up a bit at this point. I get there and am pleased to still be travelling pretty well but definitely a little cautious about what is coming.
25-30km: 19:29 (3:54/km) / 30km split: 1:57:30
In saying that I find the usually grinding Hickson Road section, just after going under the Harbour Bridge, easier to run this year, with lots of construction works around making the road narrower and somehow feels less of a dead spot.
Clearly in a rush to reach the end of the warm-up (30km) and establish how I’m feeling before things get serious, I do my usual move of unintentionally speeding up a bit at this point. I get there and am pleased to still be travelling pretty well but definitely a little cautious about what is coming.
25-30km: 19:29 (3:54/km) / 30km split: 1:57:30
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Having travelled across on scooters from Hyde Park it is brilliant to once again meet Team Robbo, along with Jane, just before the Pyrmont Bridge turn-around for one final cheer and a drink/gel. In my excitement I actually dropped one of the gels and knowing I’d need it, stopped to pick it up.
While performing this action I was joined by another runner, the two of us running together back over Pyrmont Bridge exchanging words of support and encouragement. Now what I didn’t know at the time was that up until that point I had been the lead Dave in the race, but this friendly fella was also a Dave (Triathlete, Dave Kennett), and before long he had moved into the lead… a lead he would comfortably hold onto as he powered home to a cracking finish time of 2:46:31. |
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From 31km onwards, what I now refer to as the ‘nasty’ Pyrmont section kicks in. There’s really nothing too terrible about it but I find there are a few rhythm-breakers to encounter in this section including a number of fairly sharp turns, rises in the road, surface changes, plus it also seems to be the most exposed and hottest part of the course.
Still, even though it is definitely getting warmer now, I get to 35km, slowing a bit but still holding it together.
30-35km: 20:30 (4:06/km)
Still, even though it is definitely getting warmer now, I get to 35km, slowing a bit but still holding it together.
30-35km: 20:30 (4:06/km)
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It is at this point I am joined by Woodstock Runner and Naked Runners headband-wearer Nic Bailey who gives a great lift and keeps encouraging me to push on over the next 5km.
In search of the much anticipated point at which there’s only ‘1 parkrun to go’, I feel the emergence of my old foe, the cramp demons returning, threatening to once again wreak havoc (see video above). I make sure to stay relaxed and not panic however I am ultimately forced to ease the pace back to avoid another famous cramp blow out. I continue in this way for the next few kilometres. |
Just before getting back onto Hickson Road at around 39km, I’m startled as I’m joined suddenly by Andrew Leigh once again. He gives me a cheer as he powers on heading for another super impressive marathon time of 2:48:07.
Around the park at Barangaroo, the Sydney Striders lads driving the 2:50 pace bus come past. I would desperately love to jump on with hem, and my heart rate and breathing definitely feel well under control enough to hold the pace. Its just these super touchy hamstrings that are spooking me and lead me to continue cautiously, even though there’s now only 2km to go.
35-40km: 22:17 (4:28/km)
Around the park at Barangaroo, the Sydney Striders lads driving the 2:50 pace bus come past. I would desperately love to jump on with hem, and my heart rate and breathing definitely feel well under control enough to hold the pace. Its just these super touchy hamstrings that are spooking me and lead me to continue cautiously, even though there’s now only 2km to go.
35-40km: 22:17 (4:28/km)
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So far we’ve been over it and under it, now its time to run back under the Harbour Bridge one last time, looking across to the Opera House where the journey will end.
I experiment with a mental trick at this point though, to see if it will assist with the cramps. I have this theory, based on real-life experiences, that the closer I get to a Marathon finish line, the more intense and regular the onset of cramps become. So in an attempt to try and hold them off I pretend that instead of finishing today’s run at the Opera House, I will actually finish the run another couple of kilometres around at Mrs Macquarie’s Chair. I’m not sure how effective this strategy is but I’m at least able to continue moving forward for the majority of the final couple of kms. I hit the final km, looking up to see Keith Hong cheering me hard for home. Rounding the final section along Circular Quay I do eventually succumb to having stop for a quick stretch before adopting a style of running most race-walkers would be proud of…finally making it under that glorious finish-line arch…elated! 40-42.2km: 11:15 (5:08/km) |
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FINISH:
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While the run was not entirely free of cramping issues its easily the best I’ve fared in that regard, and although I would have loved to have finished off stronger, I’m still very happy to have put that race together.
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Reflection
It was probably the best I’ve felt immediately after the race, jumping around a bit, having a chat with Reidy on the mic, obviously on a high. I probably felt like I’d done my warm down already with the way I slowed down in the final 2.2km.
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Before long there are celebrations with fellow Flyers, Ingrid (2:52:42), Russ (2:57:00) and Kim Rackemann (3:10:51) who have all had amazing runs. I think Ingrid is a little shocked to hear that she has won the Australian Marathon Championships.
I catch up with Andrew Leigh as well to congratulate him and thank him for the company.
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And of course sweaty hugs for the best supporter crew on course, Gab, Grace and Emma!
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Back over the bridge one final time for the day, via train, then transition into recovery mode which is highlighted by a post run burger and beer.
Nutrition Summary
Having experimented in training plus a number of races now, I have a plan I work towards which aims to hit the upper limits of what can go in without stressing the gut too much. It means I’m pretty busy having a picnic every 5km but it definitely pays off to keep on top of it.
The rough aim is: Sodium 2000mg/hr, Fluid 1200ml/hr, Calories 350/hour (80-85g of Carbohydrates/hr). My chosen fuelling tools for this race are Tailwind (tropical incl caffeine), Crampfix sachets (mixed flavours), Saltstick capsules.
The schedule looked like this:
TOTALS
No gut issues on the run. Pretty happy with the plan and how it all worked out.
Not sure if 1-2 more cramp fix sachets could have helped in the final few kms.
Its the first time I’ve used Crampfix through-out a marathon and I think it worked well. It operates to not only provide a solid hit of sodium (along with a small amount of carbs), but the harsh vinegar taste is designed to act on the nervous system to reset the signals being sent to the muscles and ward of cramps. Whether this is actually happening or not, each time I had one I felt like I got a smack in the face and it seemed to provide benefit.
At a couple of points in the run I actually spilt a bit of the sachet on my singlet and leg, which I felt sting the skin a bit. FYI, the Lemon sachet is by far my favourite flavour.
I find Tailwind to be very easy to take on board, and used the caffeinated Tropical flavour for all drinks. Having a crew on course to provide bottles is obviously a big help.
The rough aim is: Sodium 2000mg/hr, Fluid 1200ml/hr, Calories 350/hour (80-85g of Carbohydrates/hr). My chosen fuelling tools for this race are Tailwind (tropical incl caffeine), Crampfix sachets (mixed flavours), Saltstick capsules.
The schedule looked like this:
- Pre-start Tailwind sips & CrampFix
- 0km: Run with 1x 250ml bottle Tailwind (TW) 2 scoop
- 6km: 2x 500ml flask TW 2 scoop
- 2xCrampFix
- 25km, take 1x 250ml flask TW 2 scoop
- 1xCrampFix
- 31km, take 2x 500ml flask TW 2 scoop
- 2xCrampFix
- 10 Saltstick capsules throughout
- 7/8 cups of water throughout
TOTALS
- Fluid: 3300ml
- Calories: 1240ml
- Na: 6500mg
No gut issues on the run. Pretty happy with the plan and how it all worked out.
Not sure if 1-2 more cramp fix sachets could have helped in the final few kms.
Its the first time I’ve used Crampfix through-out a marathon and I think it worked well. It operates to not only provide a solid hit of sodium (along with a small amount of carbs), but the harsh vinegar taste is designed to act on the nervous system to reset the signals being sent to the muscles and ward of cramps. Whether this is actually happening or not, each time I had one I felt like I got a smack in the face and it seemed to provide benefit.
At a couple of points in the run I actually spilt a bit of the sachet on my singlet and leg, which I felt sting the skin a bit. FYI, the Lemon sachet is by far my favourite flavour.
I find Tailwind to be very easy to take on board, and used the caffeinated Tropical flavour for all drinks. Having a crew on course to provide bottles is obviously a big help.
Pre-race plans and thoughts
- Be deliberate on the downhills
- Racing line ++
- Ease into it early...super relaxed and easy. Smile ++ Gratitude. Fortunate to be running.
- 30km WU
- Don’t overdo it. Hold back when feeling good.
- Get ready for the fight
- Sip early
- Aiming for freshness.
- Keep it simple...don’t overthink it.
- Relax. Breathe. Smile. Enjoy.
- Back your training.
- Get into the fight.
- At some point you have to fight...
- When you’re feeling good...moderate it a bit, pull back a bit.
- When its feeling tough it’s just a phase...the bad patches are just a patch...it will pass. Don’t panic.
