Taipei Marathon 2016

Built-up to the Marathon
2016 was the year where I was slowly recovering from the effects of over-training. It was a long painful process when you felt like you suddenly loses your fitness. It was like travel back in time when I first started to run and a 25 minutes 5k would have been an achievement for me.

Following the training schedule of Coach Cory, I had my first competitive 5k race in April which I clocked a time of 21:38min. It was a sub 22 minutes finish that I was quite happy with since it was close to my PB of 21:23min and it marks my return to previous fitness level.

Next up was ST Run and The Performance Series 10km races in May, followed by 21km Army Half Marathon in August and finally the 32km tune-up race in October's Newton run. The 10km races were poor as I only managed sub 50min while I only managed 1:45hr for the Army Half Marathon as I was hoping for 1:40hr. Lastly for Newton run 32km race I managed to complete in 2:43hr and missed my target of 2:40hr finishing time.

Race Day
On 18 December 2016 Taipei Marathon my legs didn't really feel fresh at the start line, perhaps I was tired and not having enough rest even during the weeks leading to the event, it was due to both work and personal commitments. However I was still hoping for close to 3:30hr finish and with that I opted for 5min/km even pace finish.

I was in the category C starting block where it was crowded for the initial 1km before I managed to settle into my race pace of 5min/km. It was around 14 degree celcius not really cold as it was not windy too. I was doing fine for the next 15km before my pace started to drop, I also felt pain on my left foot, which I really have to slow down and the thought then was just to keep running. It was a struggle from 25km onwards as the strategy then was keep close to 6min/km pace.

Post Mortem
Overall I was glad that I could still run non-stop and I certainly have the endurance to keep running. But during training missing out on 2 of the 35km long runs seems to have affected me as I could not hold out longer at my targeted race pace. Also I notice I was still tired during tapering and even on race day, meaning I had insuffient recovery to get the results after all the hard work.

Garmin Connect Taipei Marathon 2016

Splits	Time	Cumulative Time	Moving Time	Elev Gain	Elev Loss	Avg Pace	Avg Moving Pace	Best Pace	Avg HR	Max HR	Avg Run Cadence	Max Run Cadence
1	05:30.3	05:30.3	5:23	15	16	5:30	5:23	4:16	138	151	190	198
2	04:38.0	10:08	4:32	6	25	4:38	4:32	4:18	144	150	193	203
3	04:44.4	14:53	4:39	11	6	4:44	4:39	4:16	147	150	191	195
4	04:55.7	19:48	4:54	--	5	4:56	4:54	4:33	151	165	190	194
5	04:53.3	24:42:00	4:53	5	--	4:53	4:53	4:43	159	168	190	195
6	04:47.1	29:29:00	4:46	3	--	4:47	4:46	4:35	158	165	189	195
7	04:48.8	34:18:00	4:45	48	41	4:49	4:45	4:36	161	170	189	194
8	04:55.6	39:13:00	4:54	--	18	4:56	4:54	4:34	161	169	190	197
9	04:53.4	44:07:00	4:49	7	--	4:53	4:49	4:47	158	165	189	194
10	04:55.7	49:02:00	4:52	--	3	4:56	4:52	4:41	158	163	188	194
11	04:58.3	54:01:00	4:54	27	12	4:58	4:54	3:53	159	163	187	195
12	04:49.8	58:50:00	4:42	5	18	4:50	4:42	4:44	158	164	189	192
13	05:01.1	1:03:51	4:59	9	11	5:01	4:59	4:52	157	162	188	190
14	04:52.3	1:08:44	4:51	10	6	4:52	4:51	4:40	161	187	189	194
15	04:58.0	1:13:42	4:57	4	10	4:58	4:57	4:47	159	178	187	188
16	05:05.8	1:18:48	05:05.8	4	5	5:06	5:06	4:25	161	182	181	192
17	05:01.3	1:23:49	4:59	2	--	5:01	4:59	4:54	145	154	181	184
18	05:09.2	1:28:58	5:06	--	4	5:09	5:06	5:00	146	151	183	190
19	05:05.4	1:34:03	5:04	12	12	5:05	5:04	4:57	142	147	182	186
20	04:57.6	1:39:01	4:55	--	--	4:58	4:55	4:46	142	146	182	186
21	05:06.7	1:44:08	5:06	6	2	5:07	5:06	4:41	142	151	181	186
22	05:05.4	1:49:13	5:04	--	4	5:05	5:04	4:58	140	146	182	184
23	05:07.4	1:54:21	5:06	--	--	5:07	5:06	4:56	138	149	181	184
24	05:10.7	1:59:31	5:03	3	--	5:11	5:03	5:04	144	151	180	186
25	05:14.6	2:04:46	5:08	5	--	5:15	5:08	5:06	151	178	180	183
26	05:30.8	2:10:17	5:24	1	7	5:31	5:24	5:16	152	167	178	182
27	05:38.8	2:15:56	5:32	3	--	5:39	5:32	5:29	153	167	177	180
28	05:45.3	2:21:41	5:38	4	9	5:45	5:38	5:39	152	158	175	180
29	05:52.6	2:27:33	5:46	6	5	5:53	5:46	5:34	151	156	175	181
30	06:07.2	2:33:41	6:04	3	--	6:07	6:04	5:46	152	160	176	180
31	06:08.1	2:39:49	6:02	10	26	6:08	6:02	5:46	148	162	177	181
32	06:17.5	2:46:06	6:13	10	--	6:18	6:13	6:02	145	150	176	180
33	06:24.7	2:52:31	06:24.7	11	7	6:25	6:25	5:57	144	149	176	178
34	06:18.8	2:58:50	6:14	--	--	6:19	6:14	5:57	141	149	176	180
35	06:10.5	3:05:00	6:04	--	--	6:11	6:04	5:51	143	149	176	178
36	06:12.5	3:11:13	6:11	5	14	6:12	6:11	6:00	145	149	177	180
37	06:09.6	3:17:22	6:03	8	--	6:10	6:03	5:57	146	150	177	180
38	06:27.1	3:23:50	6:25	4	--	6:27	6:25	5:56	150	158	177	180
39	06:09.2	3:29:59	6:06	5	--	6:09	6:06	5:45	156	182	178	182
40	06:11.5	3:36:10	6:09	9	8	6:11	6:09	5:16	157	177	177	181
41	05:21.3	3:41:31	5:20	14	--	5:21	5:20	5:06	161	183	178	182
42	05:30.6	3:47:02	5:28	7	--	5:31	5:28	4:44	168	185	179	184
43	02:25.5	3:49:28	2:23	3	11	4:04	4:00	3:17	173	184	179	184
Summary	3:49:28	3:49:28	3:49:28	303	304	5:23	5:23	3:17	151	187	182	203

Osaka Marathon 2012

Built-up to Osaka Marathon
It was a relatively quiet year with no PB as every race seems to went wrong with my 17 Weeks of training schedule. It was from day one when I had the intention to train for a 3:15 marathon, perhaps I was overly ambitious as the training paces proved to be too fast for my liking and in the process I failed to keep up with the fast pace and could not complete some interval training and LSD. Some of my longer LSD was done at a very slow pace or worse I would felt bonked and had to stop.

In the built up races starting with the AHM, I could still feel soreness on both legs, aching body and I was simply tired, all these seems to be indication of not having enough rest or rather symptoms of over-trained. Although disappointed, I was perhaps lucky to at least hold out for a 1:40 finish, especially when I was not able to recover enough for any strong finish.

With weeks passing and more incomplete interval training and LSDs, it was time to adjust the paces for the training plan. Perhaps a 3:20 - 3:30hr finish will be a more realistic target and do not expect big PB for Osaka Marathon since this change of plan will be a long term training process of mileage building, to build the base needed for my ultimate aim.

The Nike race was intended to be included as a "recovery run" race where the initiate plan was to do a 40km LSD the day before. But since I only managed to cover 25km (felt bonked), I will use the race as a tempo pace run targeting 4:30 pace. With tired legs, I started slower but gradually pickup pace, with 2km left I felt gutted as I was forced to slow down trying to recover from side stitches.

The Newton Run was a good LSD in my built up to the marathon, however the initiate target of 4:45 pace was not possible. Felt tired as there was no plan to taper down and I was still getting used to running twice a day. The finish time indicates that I was more comfortable with a 5min/km pace.

Unlike the year before where a 21km race really help boost my morale, this year unfortunately it was not my day, perhaps the late start time of 7am affects my race. I did a good first 10km but just could not recover to run faster for the second half of the race. This is one of my worse 21km to date!

Army Half Marathon 2012 - 1:40:48
Nike We Run SG 10k 2012 - 44:58.86
Newton Run 30k 2012 - 2:28:10
Passion Run 21k 2012 - 1:42:52.25

Race day!
Finally the big day came and after some thought I finally settled to go for 4:45 even pace, with no hip ups this pace should led me to 3:20, hmm... ideally... Well this will be a bonus result and 3:30 will be the very minimum acceptable timing.

As expected it was very cold standing at the start line, think it should be between 4 - 7 degrees Celsius and I was put into starting block C, not sure what's my expected finish time as there were Categories A and B runners ahead and of course not forgetting the elites!

Soon as the horn sound goes off at Osaka time 9am it took me 3 - 4 mins to cross the start line, unlike local Singapore races, I never expect the first 2km to be so pack where I was forced to find spaces here and there to over take others. Due to heavy traffic I only managed an avg 5:05 pace for the first 2km before I had a clear path to pickup pace for a nice 4:44 pace for the first 5km.

I was cruising for the next 5k and unknowingly running on avg pace of 4:29. and at 10km it was still a good sub 47mins. From 10km to 20km, it was on a good avg 4:35 pace but it was too fast and it was also where I started to feel pain on my forefoot, it was especially pain on the left foot where I was forced to slow down going closer to 4:45 pace. In the process I altered my running style trying to shift my Central of Gravity by striking more on both heels so as to relive the pain. With that I rounded up 25km in a slower 4:43 pace.

I had to endure the pain and continue running but unlike July's GCAM this time I will not stop. I will not give up my last shot for a PB this year! Somehow I got over the pain and at 30km it was on avg at about 4:50 pace. This is the mark where the real race had just started but disappointingly my pace continued to deteriorate too despite that the pain seems to have alleviated.

I tried to divert some attention, waving and giving hive fives to the supporters but it didn't help making me run any faster and instead to my surprised at 38km a group of runners started to overtake me. I was shocked when I realized it was the sub 3:30 pacer groups which I passed at before the 10km mark. I tried hard to keep pace knowing that I should have a better chip time if only I can just tag along but my legs were just too heavy!

As the gap between the pacers and myself started to drift apart I decide to let go knowing that mathematically I knew I could still go below 3:30 if I can keep closer to 5 min pace. Since my tank was running dry too so there's no way that I could run any faster, and soon it was on avg 5:12 pace the moment I hit 40km.

It was also at this moment that my Garmin watch went flat, and where I too hit the wall! Can't seems to lift my legs and at a super slow 6:30 pace I was easily over taken by many runners. The 2.195km was unusually long for me to complete! The only motivation came with 195m to go before I could stop jogging and run, and so glad to have cross the finish line before I was limping badly with the same left foot pain I had during July GCAM.

Based on Chip time I got the consolation of just managed a sub 3:30 marathon, its a PB which I was not too happy about. There were thoughts on did I ruin the race running too fast from 5 to 15km? Would it helped if I stick closer to 4:45 pace instead so that I the forefoot pain will just come in later and less painful? Well on the other hand I do feel that the forefoot pain did affect my rhythm where I was forced to change the way I run. Perhaps I could have built this rhythm on a slower 4:45 pace? On the positive, if I can get this pain out of the way there is a good chance of achieving a better timing. cheer!!!

Official Results

地点	タイム	ネットタイム	区間タイム	順位
5km	0:27:04	0:24:17	0:24:17	2663
10km	0:50:12	0:47:25	0:23:08	2229
15km	1:13:39	1:10:52	0:23:27	2168
20km	1:37:35	1:34:48	0:23:56	2154
中間	1:42:58	1:40:11	0:05:23	2162
25km	2:02:02	1:59:15	0:19:04	2158
30km	2:26:59	2:24:12	0:24:57	2122
35km	2:52:58	2:50:11	0:25:59	2106
40km	3:19:24	3:16:37	0:26:26	2103
フィニッシュ	3:32:27	3:29:40	0:13:03	2204

動画 25km

動画 35km

動画 42.195km

動画 42.195km