23. Linz Donau Marathon

Goals

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• A: < 3h
• B: < 3h15min
• C: Finisher

Preparation

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Training Principles

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My training was inspired by the Norwegian Singles Approach forum posts on the running forum letsrun.com and the blog posts by John Davis about Renato Canova’s training methods.

In the Norwegian Singles Approach, the aim is to run as much time as possible just below the anaerobic threshold speed (sub-threshold). The intention is to maximize physiological adaptations while minimizing fatigue.

The key training sessions are intervals of 10x3 minutes, 5x6 minutes and 3x10 minutes. The break between the intervals is short (one minute) and involves walking or light jogging. One of these units takes place every other day.

On the day in between sessions, you run very easy for 45 minutes to an hour to minimize fatigue. Once a week there is a longer run of 90 minutes. This programme is repeated every week. Only the speed is adjusted as your fitness improves. It’s actually quite simple.

Canova’s training, on the other hand, is a little more complicated and varied. Canova focusses on the targeted race pace. Individual training intervals are either run a few per cent faster or slower, depending on how long the interval is.

At the start of training, the range of different speeds is still relatively wide - for example, fast, short intervals are 10% faster and long tempo sessions 10% slower than the target pace. But the closer you get to the target race, the tighter the band is pulled. Until you end up running almost the target pace over the target distance.

Training

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Both methods sounded promising and exciting, which is why I incorporated them into my training. Twice a week I ran a workout using the Norwegian Singles Approach. I alternated between intervals of 10x3, 5x6, 6x6, 3x10 and 3x12 minutes.

At the weekend, instead of the third session, I did a fast, long run according to Canova. The pace was around 88% to 95% of the target pace. The closer the race got, the longer and faster this long run became. For practical reasons - eating and drinking - I also broke it up into intervals, for example 3x30 minutes at 92% of the target pace and 5 minutes of easy jogging in between.

I also wanted to have at least one 30 km run in my legs, ideally more of course. In addition, I alternated the intensity of these runs every week. A fast, long run was followed by a slower, even longer run. This is how I slowly approached the marathon distance.

Unfortunately, I couldn’t manage without a few interruptions to my training. In the second week, I went on a short skiing holiday. So I wasn’t able to run all the planned sessions.

A little later, I came down with the flu. I couldn’t get out of bed for a few days. Training was out of the question. Even simple, daily tasks were a challenge. Training could only be resumed after a week’s rest. And even after returning to training, I continued to limit the intensity of my sessions: no fast or long runs.

A total of three long runs were therefore cancelled. The goal of a few 30 km runs was seriously jeopardized. I didn’t want to rush things. Fortunately, I responded well to the restart of training and was soon able to pick up where I had left off.

However, this cycle was not only black, but also white characterized by a lot of bright sunshine and good weather. There was very little precipitation this winter. I hardly had to cancel any training sessions or move them to the treadmill.

Pre-race

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The alarm clock rings at 6am. I’ve been lying awake in bed for a few minutes, staring into the darkness. Up. Into my jogging bottoms and off to breakfast. Two pieces of bread with Liptauer and a double coffee to wake me up. I slip into my running outfit, throw my bag with my change clothes and running shoes over my shoulder and off I go to the railway station.

The train will take me to Linz. I can already spot a few runners on the platform. Their sporty outfits and shoes give them away.

Looking out of the train window at the landscape. The sunrise illuminates the snow-white mountains in the distance.

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Around 4 kilometres to the start on the A7 Danube bridge. A leisurely walk along the racing track and the Danube embankment. The final set-up work is eagerly completed. The sound engineers test the instruments. At least seven bands spread along the route are set to thrill the audience and runners. Police officers gather in front of the barriers.

The first events of the day have already started. The inline skaters and hand bikers race along the track. They are so fast. Wow. The participants in the 5 km run are getting ready. The presenter starts the countdown and off they go.

So, I have to go to the toilet. It smells. No loo paper, oh dear. Luckily I’ve packed one.

The bridge is already packed with runners. They’re gossiping and chatting with friends and acquaintances. I change into my running shoes. A quick photo and then warm up. A short run, a few dynamic stretches and back to the start. Most runners have already lined up. Only 5 minutes to go. I weave my way through. Where is the 3:00 pacer? 4:15, 4:00, 3:45, 3:30, 3:15, and now the 3:00 pacer.

I line up a few runners behind the pacer. A tall, lanky guy. It’s pretty tight here. The presenter shouts into the microphone, whips up the crowd. Hands in the air. Left. Right. Countdown.

3 … 2 … 1 …

Race

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The field stretches out. I can run well. No scramble. Everyone lined up well, even though there were no blocks. Hardly anyone overtakes or is overtaken. I keep an eye on the pacer.

We overtake the half-marathon runners who have started a little ahead of us on the other side of the bridge. I remember last year when I ran the half. Watching the marathon elite pulling away and the following band of marathon runners was a fantastic view back then.

The pacer is pulling away from me more and more. Am I too slow? I look at my watch. First kilometre 4:04! Too fast!! But the pacer is even faster!!! It’s slightly downhill, but still. I chat to the surrounding runners. They also think he is running too fast. They prefer to trust their watches and let him go.

I decide otherwise. I’d rather run in a group, sheltered from the wind. Maybe it will help. I keep up the pace.

After a few kilometres, I catch up with him and run in his large group. I feel good. Numerous spectators along the route cheer us on. I take a cup of water at the first refreshment point. I find it difficult to drink. One sip. A second sip through my nose. I still need to practise that.

A runner changes sides dangerously, from left to right across the whole road and group. This causes another to fall in front of me. Completely unnecessary action.

We leave Urfahr, the north of Linz. On the Nibelungen Bridge, so many spectators are waiting on the left and right to cheer us on. A great section. We are already very close to the finish at the main square, but turn left instead. After all, there are still over 30 kilometres to run.

I use my first gel. It works well. After all, I’ve been practising this in training. At the next aid station, I wash my hands, which are a bit sticky from the gel. Another few sips of water.

Where is the pacer? I lost him at the aid station. Did he slow down to pick up some drinks? I look back briefly but don’t see him. The group is large and continues at the pace previously set by the pacer.

Our group slowly disintegrates. Few drop off, a few pulls away. The half-marathon, the halfway point, is approaching. Regular kilometre markers on the side of the course show how far it is.

New surface: cobblestones. A little uncomfortable, because the surface is never truly flat.

I am unsure. Where is the finish? Where do I have to turn? I don’t want to unconsciously run to the finish line. I’m not wearing glasses. Maybe I’ve missed the turn. I look back several times. The runners behind me also have a red race number, just like me. So everything is fine.

Now I see the sign. Straight ahead half-marathon, left marathon. My last companions leave me and set off for the finishing sprint. I turn left. Halfway done.

A long straight with a turning point at the end awaits us. The leading group of women leaves just as I arrive. Many faster runners cross our paths. The front of the field is already very fragmented.

I catch up with a runner and try to keep up with him in the slipstream. I can’t see the 3:00 pacer on the back straight either, but I can see the 3:15 pacer. Towards the end of the straight, however, I have to let the runner in front of me go. My legs feel tired. I can’t quite run under 4:15 min/km, only just over it.

I run alone. Time for my second gel. Water again at the refreshment station. I catch two runners, I follow them. A few metres ahead of us is a single female runner. In front of her nobody for a long time.

We keep our distance and run at a similar pace. We can’t catch up with her, in fact we lose a bit of ground.

I take the lead of our group. My fellow runners are struggling to keep up the pace and are slowing down. The lone runner in front of us also seems to be having problems now. I catch up with her.

The 30 kilometres are soon done. The 3:00 pacer catches up with me. He still has a larger group around him. I try to keep up, but after a few hundred metres I have to let him go on an uphill section. My hamstrings start to cramp slightly.

KM 32. I slow down and walk for a few strides.

KM 35. An aid station. I walk and drink. My right lower leg doesn’t feel good at all. It keeps cramping. I can forget the 3 hour goal. It’s difficult to keep up the motivation. The blister on my left toe is also annoying. I’ve been feeling it since KM 10.

The volunteers at the refreshment point give me a good shout. I carry on running. But I can’t keep up the pace. My heart still wants to continue, but my legs can’t. I fear a painful, severe cramp at any moment.

The time has come at KM 41. The muscle locks up completely, contracts and no longer wants to release. Pain. I have to stop. No way to go further. I massage the muscle for I don’t know how long.

A gel is still in my pocket, completely forgot about it. I take it while walking. I would love to walk to the finish now. It’s not far any more.

So many runners overtake me, it hurts. But some call out to me as they pass me, “Not far now”, “Go on”, “Keep going”.

I start running again. Slightly uphill over cobblestones. The fork junction again, but this time I head straight on to the main square and …

Finish. Relief. 3:08:18 on the big clock above the finish. I’ve done it. My first marathon.

Recap

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I clearly missed my A goal, but the joy still prevails: I completed my first marathon and, despite the problems, in a great time.

So what went wrong? Why wasn’t it enough for a time under 3 hours? What lessons can I learn from this?

• Not enough long runs. More runs longer than 30 km would have been certainly beneficial, but the illness during preparation unfortunately made this impossible. But for my next marathon I will focus more on this.
• Starting pace too fast. I really should have stuck to my pacing strategy. Just let the 3h pacer go, and maybe my muscles wouldn’t have cramped up so much towards the end. In the end, the 3h pacer finished in around 2:57.
• Dehydration and lack of sodium. I was very dehydrated after the race, judging by the colour of my urine, and salt was sticking to my skin. That probably also played a part for the cramp. Next time, drink more. A few seconds lost at an aid station to drink properly won’t matter that much. I’ll easily catch up later if I don’t cramp again.
• More breathable socks so that I don’t sweat as much and avoid blisters. The blisters were uncomfortable and maybe that’s why I adapted my running style slightly and put more strain on my hamstrings.

Now the positives:

• The marathon is super organized and there are lots of spectators cheering at the finish and on the roadside.
• The weather was perfect. Cloudy, just under 20 °C and hardly any wind.
• My racing shoe also worked well, apart from the blister, but that’s the socks’ fault anyway.
• And it was a great learning experience.

It probably won’t be my last marathon and I will prepare better for the next one. I still need to run a whole marathon 🤣

But for the next months my focus is on shorter distances. I want to run 10 kilometres in under 40 minutes. I ran my current best time during this marathon. Also, I have a 3 km race in June. Let’s see how fast I am there.

Splits

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