So... it's done... my first FM
Three and a bit months ago I had the crazy idea of trying to do a 3 hour marathon... when I had only done 1 x HM before.
I was drifting along in January after completing the Holiday challenge and surprising myself by not missing a day in the 33 days.
At first I planned to do it on the same day as the London Marathon, but then I noticed the Global Marathon challenge so thought this was a better option... plus it gave me a 2 week window.
I planned for the 1st May to give me a time for a second chance if it went wrong - thankfully it wont be needed as I hit my target
with 34 seconds to spare!
I spent a lot of time on the pace calculator and with Excel planning when I needed to pace myself at allowing for some slow down one handed paddling whilst fuelled up.
First the FM numbers:
Distance : 42,195m
Calories: 2638 (not sure I believe this or not!)
Average Watts: 169
Calories Per Hour: 880
Stroke Rate: 21
Stroke Count: 3787
Drag Factor: 111
Fuel Consumption during the FM:
700ml of water with a High5 Zero tablet (electrolyte)
4 x High5 Energy Gels
1 x banana!
4 new ones on right hand, but just bubbles - didnt tear open.
I think the water intake was possibly a bit light... I had planned on 1 litre. I meant to weigh myself before an after, but forgot!
What I didnt want to do was run out of energy. The two longest rows I had done was two lots of 2 hours (28k). Thee first one hadnt gone well, then second one slightly better... but they had showed that I would need some energy boost along the way.
I had a gel and 1/4 of a banana and drink at 1hour, 1.5 hours, 2 hours and 2.5 hours. I also had about two other quick squeezes of the drinks bottle along the way. Whilst this did lose me some time, and meant a faster pace was need towards the end, I think without them I would have struggled.
I really wanted a drink with about 4k to go but didnt want to see the projected time go right!
And now the breakdown... with some notes
Time Meters Pace Watts Cal/Hr S/M
2:59:26.0 42,195m 2:07.5 169 880 21
8:26.4 2,000m 2:06.6 172 893 20
8:29.6 4,000m 2:07.4 169 882 20
Hmmm... so not going as planned... the first 10k was supposed to be r19 easy at 2:06.5... but have pain inside my right groin / hip ball joint.
Have been suffering a bit last two weeks with lower back and SI joint pain... I didnt need this today! Had to stop for about 10 seconds to massage the area.. feels like a nerve is impinged. Bugger!
Maybe today is not going to be the day.
8:29.1 6,000m 2:07.2 170 884 20
7k up in a smidge under 30 mins... so on target. The projected time I am trying to keep at around 2:58:30 to give me a bit of leeway for fuel onboarding.
8:27.7 8,000m 2:06.9 171 889 20
At 8k pain was more intermittent, so going to ignore... now starting to have a proper sweat on. Glad I turned on the fan... but wish I had put it on 3! Too late now!
8:28.3 10,000m 2:07.0 171 887 20
OK so quarter distance...
8:32.4 12,000m 2:08.1 167 873 20
Its nice to see meters to go starting with a 2 and not a 3!
8:29.9 14,000m 2:07.4 169 881 21
Hour mark is up... and 14 down - still on target first refuelling... I had cut off the top of the gels and opened the banana ready. Prob about 20 seconds lost.
Bumped up the rate to r21. Got back into the rhythm quickly.
8:45.0 16,000m 2:11.2 155 832 20
8:26.0 18,000m 2:06.5 173 895 21
So if this was a HM, I'd be in the last 10 mins soon... had a good period of about 4k where it was flowing along.
8:28.0 20,000m 2:07.0 171 888 21
8:41.2 22,000m 2:10.3 158 844 21
Second fuel-up. Bit slicker this time... mainly due to not dripping gel on the rail!
HM done. So... its not going so bad. Radio is on. Have to keep concentration high at all times... else suddenly find yourself at 2:09
8:25.5 24,000m 2:06.3 173 896 22
8:33.3 26,000m 2:08.3 166 870 21
1h50m in... OK so now its getting tough. This is where I have suffered in the 28k tests I have done... its not so bad this time.... so the extra training since then has paid off. Thighs definitely starting to feel it.
Did some short bursts of half-slide yanking with arms and this seems to help a bit.
8:30.4 28,000m 2:07.6 168 879 21
2 hours... OK so from here on in this us uncharted territory. Third gel, 1/4 of banana drink. Dropped the handle for 20 seconds this time to grab the gel. Easier than try to paddle one handed.
8:59.0 30,000m 2:14.7 143 792 20
8:24.1 32,000m 2:06.0 175 901 22
Bit of a renaissance! 2:06 for 2k.
Suddenly we are into 4 figures to go... I am going to do this... no way am I going to bail now... bit of a shout at myself to knuckle down and concentrate.
Getting stiff between the shoulder blades... forcing myself to relax and do some shoulder rolls during recovery.
I have Stu's comments in my head... "you are training for the last 10k..." will this is it.
8:30.0 34,000m 2:07.5 169 881 22
OK so bum is getting a bit painful now.... I have a bubble wrap pad ready to grab it it gets too much, but dont want to lose the time for this.
I can feel some blisters coming up on my right hand... doing this without gloves. So long as they dont tear open...
8:39.4 36,000m 2:09.8 160 850 21
Last gel, slurp of drink and bit of banace with 30 mins left. 7k thereabouts.... a walk in the park.... NOT!
Thinking about when I can pick up the pace... maybe 4 k to go? About 10 seconds went during this last fuel stop. Had thought about cutting it, but its gone OK so far so sticking to the plan.
8:26.7 38,000m 2:06.6 172 892 22
4K to go... concentrate!!!... picking up the pace is a necessity... the 2:07.9 required for sub 3 hours doesnt count for the fueling... I need to keep the rate up. Also dont want to cut it too fine and need a real burn up to make it.
Hitting 2:05 now for the last 4k... maybe with 1k to go will see what I can do.
8:21.7 40,000m 2:05.4 177 910 23
2K to go... yippeee!!!!
8:10.0 42,000m 2:02.5 190 955 24
Time to motor with 1000m to go... see if I can get under 2:59:30...
0:42.2 42,195m 1:48.2 276 1250 28
BOOM!!!! DONE IT!!!!
Feeling a bit emotional....
Warm down on the spin bike and 1k on the erg just for good measure
Excuse the overly long read...
I am going to post some more later on the training I did to get here... hopefully some useful pointers for anyone else thinking about stepping up to a FM.