Mississauga Marathon Comments

Summary
• I definitely feel confident that I can run
sub 3:10 pace. What will be necessary is to
work on some of the race logistics so that I
don’t give up time unnecessarily. There is
no fear in trying to run that pace given my
recent training, lead up races and this race.

• Was thinking that I would easily settle
into the pace. For the next race I’ll be
more diligent about getting on pace right
away given current fitness levels. In Montreal
this wasn’t as much of an issue as there
were many more people around me to push
the pace in the early stages.

• After 31k my effort was really good.
Aside from getting fluids the pace was very
strong. Passed a lot of people in the last
10k. From a competitive standpoint this was
the best part of the race.

• No people pushing me in my pace as I had in
Montreal.

• Strong head winds for some sections of the
course. I found these sections tough to push
through without red-lining it.

• Need to better balance fluid intact. Stomach
was extremely unsettled for a good part of this
race.

• Drank fluids at more fluid stations but less
per station. Need to practice drinking out of
the cups. Previously I would carry a bottle
which I don’t like doing. Stopping at more
fluid stations meant losing a small number of
seconds more often and hence was less efficient.

• Felt strong and ready on the start line.

• I felt that my mental preparation for this
race was really good.

Highlights
• Getting competitive at 32k when most people
were fading.
• Getting to 40k and then knowing that I would
make Boston and have a solid PR.
• Knowing that I will continue to get stronger
and faster.

Gear
• RaceReady shorts with lots of pockets for
gels, no belt.
• Light weight top was fine even with the
cooler weather.
• Shoes: Mizuno Wave Elixir 4
Shoes were good. I wondered if couldn’t
have run in the Mizuno Wave Ronin 2 shoes
that I had used in Montreal and for the
Around the Bay 30k. Wave Elixir has more
support which was good for the longer distance
but feels less like a competition shoe.

Nutrition
• Instant Oatmeal for breakfast 2 hours
before race time
• 1 500ml bottle of SPR-3 1 hour before
race time.
• 1 gel 20 minutes before race time
• Post race recovery. 3 bottles of Ensure
to get my 90g of carbs in right away.
• Rice stir fry the night before which was
better for me that pasta which doesn’t always
digest well.

Rest
• Friday night was solid
• Saturday afternoon 2 hour nap
• Saturday night reasonable.

Mississauga Marathon Results and splits

Overall results:
102/1413 Participants
Garmin Watch Pace: 4:41
Avg HR 154 bpm

Place

Name

City

Bib#

Time

Chip

Pace

Category

Category Place

Gender Place

Split @ 8km

Split @21.1km

Split @25km

102

BRIAN LAWLESS

Ottawa

781

3:18:26.9

3:18:12.0

4:43

M45-49

22/186

93/804

37:02

1:38:27

1:57:48

10k Splits
Distance Total Time Time Pace Avg HR
10 0:45:29 45:29 4:33 154
20 1:32:58 47:29 4:45 151
30 2:20:14 47:16 4:44 153
30 3:07:40 47:25 4:45 157
2.34 3:18:10 10:29 4:29 162

5k Splits
Distance Total Time Time Pace Avg HR
5 0:22:46 22:46 4:33 156
10 0:45:29 22:42 4:33 152
15 1:09:12 23:42 4:45 150
20 1:32:58 23:46 4:45 153
25 1:56:29 23:31 4:42 151
30 2:20:14 23:44 4:45 155
35 2:44:00 23:45 4:45 157
40 3:07:40 23:39 4:44 157
2.34 3:18:10 10:29 4:29 162

1k Splits*

Distance	Total Time	Time	AvgHR	Fluids	Gels	Comments
1		4:25	182			Probably not quite warmed up enough. 1st k was a bit hard as a result.
2		4:36	149			Need to be more vigilant in these early kilometers and not loose time for no good reason. A little bit loose through the next couple of k.
3		4:40	150	*
4		4:28	150
5	0:22:46	4:37	148	*		Was trying to find a good rhythm. Might have been better to just lock into the pace and let the rhythm work itself out.
6		4:35	154
7		4:35	152	*
8		4:36	152	*
9		4:28	152			A lot of downhill through here. Moving well for this and the next k.
10	0:45:29	4:29	150
11		5:13	150	*	*
12		4:37	149			Again probably should have just locked into the pace for this and the next 4k.
13		4:41	148	*
14		4:34	150
15	1:09:12	4:37	152
16		4:40		152
17		4:48		154		Head winds.
18		4:37		154
19		4:51		151		Head winds. Difficult section for this and the next k.
20	1:32:58	4:50	152
21		4:41	149	*	*
22		4:37	151
23		4:45	149	*
24		4:38	153
25	1:56:29	4:50	154	*		Head winds in this section again.
26		4:36	157
27		4:36	155
28		4:46	156			Really strong heads for last half of 28 and majority of 29.
29		5:01	154
30	2:20:14	4:46	151			A bit of recovery here after the windy section.
31		5:07	153	*	*	Long uphill section
32		4:37	157	*		Started to push strongly from here. HR jumped up as a result.
33		4:38	157
34		4:23	158
35	2:44:00	5:01	160			Uphill for a little more than half of this k. Some time lost at fluid station after the hill and then continued to push.
36		4:33	157
37		4:45	156	*		Minimal fluids at this point.
38		4:39	158
39		5:00	155	*		Feeling very woozy at this point. Too many fluids. Kept it steady for the next 2 k but was not feeling great. Legs felt fine though. Took one sip of water, no Gatorade.
40	3:07:40	4:42	158
41		4:41	159			Was able to ramp it up again for the finish but still too many fluids.
42		4:20	163
42.2	3:18:10	4:18	168

What’s in a pace target.

The last few weeks have been interesting. I have fantastic support from my running peers as they all want to see me qualify for Boston for the first time. So do I for the record.

Most of the comments have been of the nature to just run only as much as I need to qualify. This would be a 4:59 min/km pace. The challenge with this is that it’s not the speed that I trained at. If you’re going to run 4:59 I believe that you have to train at or around that pace. I’ve not had good success with running just below the Boston qualifying pace in the past.

This brings me to the crux of the matter. My position is that I need to race at the paces that I’ve trained at and can run comfortably at for the whole distance. Not necessarily to the second but within a reasonable range of these times. This does not mean that I need to race at my top end. That would still be foolish.

After a lot of soul searching and stress I came to the realization that this pace means a pace that is comfortable for me, a pace that I can sustain, a pace that I have demonstrated on my long runs. Is it 4:59, no; is it 4:30 who knows. All I know is that I will get into a comfortable groove next Sunday, a groove that I can sustain for the whole race.

I don’t think I will know exactly what the pace will be until Sunday. This was what happened in Montreal 3 weeks ago for the 1/2 marathon and what I expect will happen next week in Mississauga. I do expect that the taper will give me more energy to sustain the pace.

I don’t want to be a fool on Sunday either. Translation: I don’t want to get too competitive in the 1st 20k. In Montreal, one of my key success factors was getting competitive with those around me during the middle and later parts of the race. This is will be okay after 20k, not before.

I do expect that I will push the pace, not let people pace me and in general strive for a strong second half pace. Key phrase is second half. Again who knows what that pace will be.

One of the things I liked about my last race pace long run was that I didn’t look at the watch until after it was over. I still hit a good solid sustainable pace. I needed to be able to run by feel and that has been happening. This is a good confidence builder going into the weekend.

In summary: run by feel; run within myself; run competitively in the 2nd half. Oh and drink lots of fluids along the way. And that my friends is my final answer.