Tomoka Marathon FTW! Post-Race Review and Nutrition Analysis

I raced the Tomoka Marathon on Sunday March 29th...

At the finish with my biggest fan!

Synopsis:

3:18:23 (chip time), a BQ and PR by more than 16 minutes

3rd overall female, 1st in my age group (F 30-35)

Going into the race, I had the following goals:

Primary: Run sub 3:20
Secondary: Run sub 3:30
Tertiary: Run a BQ, sub 3:35

In other words, I killed it!!

Happy finish!

Pacing:

The thing I am most proud of is how I held my pace. Solid 7:25-7:30 for the first 16 miles, and slowed up just slightly during the portion on soft dirt, miles 19-21. But I resumed 7:30 pace for the entirety of the race, and actually picked up to a 6:50 pace for the last mile.

The other thing I came to realize during and following this race is that I think I could have held an even faster pace. I felt consistently good during the race, and pushed myself to the edge of my "safe zone" that I knew I could hold. But perhaps it was too safe. Perhaps I felt too good in the last 10K of the race. Perhaps I could have pushed it beyond and succeeded! This idea is hanging with me as I move into the next phase of my training for the year: getting back to shorter distances and speed. I want to test myself at faster paces held for longer intervals. I feel like I have a mental barrier on how fast I think I can run, and I want to push that barrier down.

Nutrition:

I stuck with my fueling plan and it seemed to work flawlessly. For the first time, I did not hit the wall in a marathon. There was no bonking whatsoever. Even as I began to feel fatigue, I did not feel total energy depletion, and my intake of fuel was spaced perfectly for my stomach to handle.

Here is what I did in the days leading up to the race, race day, and during the race:

10 days out: Switched to 65% of calories from fat

3 days out:  Switched to 70% of calories from carbs (approx 500g carbs/day)

2 days out: Last big meal for dinner, consumed more electrolytes

1 day out: Continue complex carbs, even more electrolytes

18 hours out: Small meals every 2-3 hours. After lunch, cut out: red meat, fried foods, dairy, fats, & fiber

3 hours out: Breakfast of low-fiber carbs, small amount of protein (bagel, banana, peanut butter)

2 hours out: 12-16 oz sports drink (Gatorade)

1 hour out: Black coffee and Hammer Perpetuum

30 min out: Edurolytes, Tylenol

2-1 min out: Gel + 4 oz water

During the race: 

• 4 oz Gatorade at 4.5 miles
• 4 oz water + Hammer Gel at mile 8.3
• 4 oz Gatorade at mile 12.9
• 4 oz water + Hammer Gel at mile 16
• 4 oz Gatorade at mile 19
• 4 oz water + Hammer Gel at mile 23

I generally followed the Marathon Blueprint plan from Runners Connect, which really helped me realize how I had been under-fueling for pretty much all of my past marathons. The only thing I adjusted was the volume of fluid intake. The Blueprint suggested 8 oz of water/Gatorade at each stop, based upon my calculated sweat loss rate. But when I tried this on my "dress rehearsal" run of 13.1 miles at marathon race pace, I got a bit sloshy. So instead of taking two cups at each aid station, I took one, and never felt sloshy or thirsty during the run. While I really like the Marathon Blueprint, that is one adjustment I would make to it: it assumes that all sweat lost must be replaced, but everything else I have read, and experienced, suggests that drinking by thirst is the best way to go.

All in all, everyone's nutrition plan is going to be different and it is mostly a matter of trial and error. I can do bananas before races, some people can't. So by NO MEANS should anyone mimic my nutrition strategy with precision! I'm just documenting what worked well for me...extremely well, in fact!

Post-race fueling is a must.

It is also important to note that post-race, within 10 minutes of finishing, I took down two scoops of Endurox R4 (Pacific Health Labs), which has been my choice of carb/protein recovery drink.


My body:

My hips and hamstrings held up just fine, much to my relief. I didn't even feel the little nagging hip pain that had been sitting there for a couple of weeks. I held my form pretty well, judging by my husbands pictures and video, and my achilles never gave me a problem. Tapering definitely helped get rid of those little issues that started to hit towards the end of training. Big thanks to Dr Matt Maggio for his incredible help keeping me structurally sound!

Gear:

I don't have too much to note about gear, except that my Oiselle Mac Roga shorts were PERFECT. Didn't ride up, didn't chaffe. First time I finished a marathon without raw inner thighs!

As I noted in a previous post, I ran in my Saucony Zealots and they worked flawlessly. Exactly the right combination of low weight and forefoot cushioning for my taste. Toes splayed out in the toebox, and I still have all of my toenails!

I ran in Zensah calf sleeves, as I always do during marathons. No calf soreness or cramping, but I have no way of directly linking that to the calf sleeves.

Everything held up wonderfully!

Race Review:

The Tomoka Marathon was very well organized and set in an ideal location. The start/finish area was at Rockefeller Gardens in Ormond Beach, which was easily accessible and a beautiful setting. My family had no problem parking and finding me. The course itself is absolutely gorgeous - flat, shaded most of the way, and very scenic, especially in the latter half of the race. The first half was through residential areas mostly, after which it snaked through Tomoka Park. The beautiful, old Florida cypress and oak trees shaded the roadways. The only part of the course that I disliked was the short jaunt into a soft-dirt trail around miles 19-21. My pace slowed then, naturally, but I did regain it when we got back on paved road. The only "hill" of the race was the bridge crossing in the final mile. It actually didn't feel as bad as I had feared, especially the nice downhill side.

A beautiful course!

The only thing about the race that I would change:

They started the half-marathon about 30 mins after the start of the full marathon, and the half course was went the opposite direction of the full marathon, then doubled back to the same finish line. So the last 6 miles of the marathon was quite congested with the latter group of half-marathoners - many walking - and the lead group of full marathon runners. Maybe in the future, they could either start the half an hour before the full, or have the half go the same direction as the full and then double back.

The final stretch to the finish, having just come over the bridge.

All in all, I am SO happy with this race and how my preparation paid off! As we all know, marathons can be hit or miss, and often random factors can turn a very well-prepared-for race go south. This time the stars aligned for me, and I am grateful!

Saucony Zealot Review

Shoe review time! I haven't written a running shoe review before, but with the new Zealot release, I definitely wanted to weigh in.

About the Zealot

Saucony released it's new model, the Zealot, on February 1st as the third member of its ISO Series following the neutral daily trainer, Triumph ISO, and the stability trainer, Hurricane ISO. Zealot was also meant as a replacement for the prior Cortana, and as a lightweight but cushioned neutral trainer. It has a 4mm heel-toe drop, same as the Kinvara and Mirage. It retains the characteristically light PWRGRID+ and Ibr+ sole technologies of other Saucony models, but the ISOFIT upper is new to the series. You can read up on the Zealot specs here.

About me

Since the running shoe experience is a very individualized thing, I thought it useful to provide some information on the reviewer.

I am currently marathon training and maxing out at 55 miles / week, averaging about 8:30/mile easy pace and a 7:30/mile marathon race pace. I train in Brooks Glycerin 12's as my daily trainer and Saucony Kinvara 5 as speed trainer & racers. Though I do overpronate slightly, I tend to wear neutral shoes, as I am a mid to forefoot striker and prefer moderate to high cushioning in the midfoot region. I wear an 8 to 8.5 and my feet run a tad wide, but I don't necessarily wear wide sizes - both the Glycerin and Kinvara have inherently wider toe boxes than their predecessor models, as many manufacturers are making more room up front for toe splay.

Why did I buy the Zealots? (And yes, I bought them...alas Saucony did not send me a free pair for review). 

I was looking for a shoe that is ideal for the marathon race distance. While I love the supportive, soft, "hugging" feel of the Glycerin, it is too heavy for racing. While I love the light, nimble feeling of the Kinvara, and have enjoyed PRs in them from the 5K through the half marathon, they aren't quite enough shoe for me on longer distances. I prefer a wide toe box but with a snug, secure fit in the heel and midfoot. I wanted a lightweight shoe, comparable to a racer but with more cushioning underfoot.

Fit and Feel

The Zealot fit this bill perfectly, and continues to impress me with each run. My first impression was the wonderfully secure feeling of the ISOFIT upper. The mesh really does conform to the top of the foot, flexible yet snug, without any of the bunching from overlays (which can sometimes happen when there is that much fabric on the upper). And yet the shoe is fairly breathable in hot weather; remember, I live in Florida. The toebox is perfect for me - though I do prefer wide, and those with narrower feet might find it a little too roomy in the front. But, ISOFIT definitely allows for a custom feel on the midfoot. Best of all, the heel is soft feeling and very secure - I don't have to put runner's loops in my laces to keep my heels from sliding up.

Performance 

The PWRGRID+ midsole and Ibr+ outsole allows for this shoe to be exceptionally light (7.4 oz women's / 8.3 oz men's) yet provide a substantial amount of cushioning. I felt a nice spring in the midfoot at the toe-off - a similar feeling as the Triumph Iso, but less spongy. Initially, it feels similarly cushioned as Kinvara, but the more substantial midsole becomes evident over longer runs. I had also previously tried the Mirage 4 as well, which was too firm for my liking. Zealot is truly more cushioned than either Kinvara or Mirage. It feels like a standard neutral cushioned trainer at easy / conversational pace, but responsiveness really takes off the faster you go. At tempo and interval paces, the shoe performed beautifully, with great pep and snap, yet still cushioned on landing in the midfoot. I can't comment too much on how it would feel for heel-strikers, but the outsole seems to provide a very smooth transition across the entire stride. I recently did a 22 mile run with the last 10 miles done at my marathon race pace (7:30/mile) and the shoes held up flawlessly. They definitely fit the bill for my needs. My marathon is at the end of March, after which time I will update my review if need be.

Summary and Recommendations

The Zealot ISO is a wonderful neutral, daily or uptempo trainer, that could also serve as a long-distance racer. It continues the comfort of the ISO series, but is lighter and more responsive than Triumph or Hurricane. It would be an ideal choice for mid to forefoot strikers looking for a fast but smooth ride on longer runs, without sacrificing cushioning. It is likely to be more comfortable on normal to wide feet that on narrower feet, but that is definitely for each to decide. So far, I am loving these shoes and cannot wait to race in them soon!