Race Information
- Name: Berlin
- Date: September 24, 2023
- Distance: 26.2 miles
- Location: Berlin, Germany
- Strava Link
- Time: 2:58:15 (6:48/mile | 4:14/km)
Goals
| Goal | Description | Completed? |
|---|---|---|
| A | PR | No |
| B | Sub-2:50 | No |
| C | Sub 3 / BQ | Yes |
Summarized “TL;DR” Recap
I went for it again and still died despite the best training block I’ve ever had (volume and workouts during the summer heat). International races are a different challenge and I need to prepare for them differently (e.g., earlier arrival to acclimate to time change, learning not to overeat before the race, and overthinking the race). On and off stomach cramps kept me from racing hard, but I’m happy with another sub-3-hour marathon. Next up: Chicago Marathon recap!
Training
This was by far the best training block I’ve ever had. The summer weather was far from forgiving with temperatures around 82-87 degrees at 5 am. The primary changes to this cycle were 1) 2 big workouts per week (similar to Jack Daniels’s “2Q” program) and 2) more 20-mile runs. My average weekly volume (excluding the 3-week taper) was 70 miles and I completed 11 20+ mile long runs – both of these are new highs for me.
Background on speedwork: My target paces were based on a marathon pace of 6:15/mile to 6:25/mile. This is a larger range but this was needed to complete the prescribed workouts during the summer. Huge thanks to the Completely Slothed group for letting me tag along. Pro tip: run with faster people to get faster. I may have been chasing my sloth friends from the back but not once did I ever quit. Always showed up ready to push myself and give it my best. That’s all I can ever ask from myself!
I am not going to list out every key workout but below is an example week from my last training cycle:
- Tuesday/Wednesday: 15 Miles w/4 Miles @ MP: (6:16, 6:22, 6:15, 6:16), 3 x 2 Miles @ T: (5:57, 5:59), (6:07, 5:55), (5:56, 5:48)
- Saturday: 22 Miles w/8 Miles @ MP (6:27 avg) and 1 Mile @ T (6:08)
- Total volume for the week: 86 Miles (peak week)
It’s safe to say I was feeling pretty good about my training going into Berlin. I did a 3-week taper instead of my usual 2-week taper because my body felt very fatigued.
Pre-race
The weather forecast was showing lows of 58 with a high of 68. The weather was much better than 2021 but the high end was concerning since the race starts at 9:15 am local time. The Chicago marathon forecast was still showing a temperature of mid-60s to 70s. So I felt it was worth giving Berlin a shot at the PR but this time I had to be okay with shutting the race down if it was not going well.
I woke up around 4:00 a.m. to 4:15 a.m., but I did not sleep well throughout the night. I woke up on and off while getting updates on the LSU vs. Arkansas game (LSU somehow won!). I also wrote very detailed spectating instructions for a friend’s fiancé to help her navigate the Berlin metro.
I got dressed and got an Uber to meet Chandler at her Airbnb. While she got ready, I helped her fill her bottles for the course (Berlin lets you drop your bottles, up to 8 at about each 5K mark). We ubered our way to Brandenburg gate and headed to clothing drop and bottle drop. We placed our bottles in our crates and headed to the corral.
Funny side story: somehow we were one of 5 people in Corral B. The volunteers held runners from entering until the push-rim riders got to the line. So we got to stretch and warm up in the corral while everyone was watching. Huge shoutout to Bernd for giving me his long-sleeved shirt since I forgot a throwaway. I will repay the favor in NYC if we link up!
Race
Miles 1-4: 6:20, 6:25, 6:25, 6:26
The start of the Berlin marathon is one of my favorites. We starting on Straße des 17. Juni and run around the Siegessäule (victory column). The runners rejoin afterward and are no longer separated by a median. It was crucial for Chandler and I to stay in control and not come out too fast. We set out a target of 20:00 for every 5K. Every 5K marker had a clock so it was easy to do the math. And there are no mile markers in Berlin haha.
Miles 5-14: 6:16: 6:20, 6:19, 6:21, 6:22, 6:21, 6:21, 6:23, 6:22, 6:21
This section may look like clockwork based on the splits but it wasn’t quite that smooth. Our first bottle was at the 10K mark and I could barely drink it. I was already full. My biggest problem with marathon nutrition is how full I feel towards the end. I’ve never had this feeling this early. I kept pushing on as much as I could but something wasn’t quite right. And my hamstring or glute would flare up occasionally. A few bad signs this early doesn’t bode well
Miles 15-22: 6:45, 6:56, 7:17, 8:44, 7:36, 7:26, 7:12, 7:09
I told Chandler to keep going and I needed to back off the pace. I thought I could hold 6:50-7:00 pace but I needed to “jog it in” and slow the pace down to a long run pace. I stayed the course with my nutrition but my stomach was cramping and the pain was very sharp. I stopped at mile 18 and forced myself to throw up in a port-a-potty. I felt a little better but I needed to keep going.
I was getting passed left and right. I saw Matt Taylor from DRC cruise by and he offered words of encouragement. I remember offering similar words of encouragement in 2022 Boston (around mile 22 after Boston College). It was nice to see the camaraderie and this is why I love the marathon – the support and mutual respect is unmatched. Finally, I was tired of being passed and I knew I needed to do something.
Miles 23-26.2: 6:53, 6:41, 6:57, 6:54, 2:36 (6:04/mile)
I did the math and realized I needed to maintain sub 7:00/mile to stay under 3 hours for my finish time. Mile 23 felt okay and felt some of my stomach pain come back. I thought I would run faster after mile 24 but the pain was excruciating. The stomach and chest pain was so sharp that I could not even run with proper posture. I had to run hunched over for several stretches and I was staring at the ground and blue line. As we made our final turns, I managed to power through the pain run through the Brandenburg gate, and finish my 22nd marathon.
Post-race
My biggest mistake 2 years ago was not shutting the race down sooner. I wasn’t going to make that mistake again and my legs are thankful for it. I felt capable of fighting another day and in this case in 2 weeks for the Chicago marathon. However, my biggest concern was my stomach cramps. The pain was between my belly button and chest. This was going to be my focus after returning home.
After the race, I celebrated with friends and I dragged them to a Cambodian restaurant (the only one in Berlin but it was incredible!). I also spent a few days in Munich for Oktoberfest. I was happy to return home but I had to stay focused for Chicago. Another chance to take a crack at a PR (or so I had hoped…)
