McMillanElite :: Greg's Asian Adventure
My Asian Adventure Sunday, August 17, 2008 Final Long Run, Heading Home Today (Sunday) is exactly one week before Martin runs the Olympic Marathon in Beijing. Both of us are excited, nervous and a little scared. His training here in Matsue has been perfect and his fitness is better than I expected. He has no injuries and isn’t overtrained. This morning, we hit the road at 8am to do our final marathon pace run. It was our final training session together before he races. Over the last 11 days, we have seen most every part of the Matsue area on our runs. This morning, we headed through town, out into the quiet neighborhoods and then into the rice paddy fields. After 6 miles of easy running (5:50 pace for Martin), we began our faster segment. The idea of the run is to get in 12 miles of running with the last half of it at a marathon effort. Martin hit 5:00-5:10 for the last half and looked very comfortable the entire time. The weather was overcast and cool so that certainly made it more enjoyable. He finished with a smile, knowing that he has reached peak fitness right on time. Before Dubai (his qualifying marathon) we did the same workout and today, he ran faster and said it was easier. Fingers crossed that he’ll have another feel great day one week from now. Now, it’s 7:30pm and I’m off to dinner. My clothes are washed, my bags packed and my mind already back in Flagstaff. Martin and I will talk through the final week of training one more time as well as the plan for the race. Then, it’s off to bed as I leave at 5:45am for the airport. The trip has been amazing. I am so lucky to get to work with Martin, to get to know the Irish Olympians, to visit Japan and to become friends with the volunteers that have helped the team. I will always remember my trip and hope to return again with my family. I hope you have enjoyed the blog and appreciate all the support that you have shown to the McMillanElite team and to me. Now, wish us luck that the day will be good and Martin will have a successful race. No marathon is easy, much less the Olympic Marathon but he is as ready as possible and that is more than half the battle in this sport. All the best, Greg
Tempo Intervals Thursday was one of our last key workouts. Ten days before the marathon, we always do 4 x 2,000m with 3 minutes jog between. The pace is like a tempo run but we break it up so as to not overdo it. Usually, the athlete is feeling full of running in this workout so we have to be careful not to leave the race in training. Physiologically, this is a lactate threshold workout but for the athlete it is simply a way to make marathon pace feel easier. Most athletes can run this workout at a pace that is 10-20 seconds per mile faster than marathon pace so it helps improve the “buffer” between marathon pace and the lactate threshold. We performed this workout on the roads through the rice paddy fields. Photos of the course have been shown in previous blogs. We practiced our pre-race routine as well as our drinking regimen. As the picture shows, we’ll be using an ice vest to cool Martin’s core temperature between his warm-up and the race. Any drop in core temperature prior to the start of the marathon will be a huge advantage. Managing the temperature during the marathon will be one of the most important factors in Martin’s success. Like most of the marathoners, we’ll use the ice vest as well as cold towels prior to the start to get his core temperature down. We’ll also stay inside as much as possible, delaying the inevitable heat load as long as possible. Martin will use the ice bandana to keep his head cool and he’ll sponge at every opportunity during the race. Martin is also practicing drinking and running on every run now. We did the same during each 2,000m repeat.
My goal was 6:00-6:10 per 2,000m which is 4:50-5:00 pace. Martin is feeling quite good though and seems to be getting used to the heat. He ran 5:58, 5:57, 5:53 and 5:49. I constantly reminded him to cruise along so he wouldn’t go too fast and he finished strong and was not overly tired. I think his fitness is slightly higher than I expected. Of course, he’ll need this fitness as the race will require a very high fitness level even through the pace will be slow. Most are expecting the race to be won in 2:12-2:15 (5:00-5:10 pace) and the top 12 to be ~2:20-2:25 (5:20-5:30 pace). Our goal is to run smart and start slow and move through the pack over the last half of the race. This has proven itself as the best plan for the athletes who want a solid performance and are not ready to compete for the win. It’s similar to what Deena used to win Bronze in 2004. Martin is still running twice per day as he likes to keep his body in the training rhythm (something I recommend – don’t change your frequency of running as the key race approaches, just reduce the volume). Each evening, he runs up to the track, does some strides and drills then hops in the ice bath. Most of the track runners also use the ice bath after their key sessions which are usually in the evening. The photo shows (left to right) Thomas Chamney – 800m, me, Pauline Curley – marathon, Michelle Carey – 400m hurdles, Martin – marathon as we relax at the track post ice-bath.
After the evening ice bath, we head back to the hotel for a shower then dinner. I couldn’t believe it when I first heard it, but the chef pictured with me below, was brought in from Tokyo special by the hotel to cook all our meals during the 2 weeks or so that the Team has been in the hotel. He works from the early am till late in the evening every night. He is extremely friendly and our meals are amazing. We can’t thank the support staff here enough. One more longer run on Sunday then Martin heads to Beijing and I head back to Flagstaff. I am ready to be home with my family but have thoroughly enjoyed my trip. I hope it is the start of many pre-Championship camps I will attend. Tuesday, August 12, 2008 Boredom. Excitement. Celebrity. Focus. Oh, and Training! Being at a pre-Olympic training camp in a foreign land sounds exciting but boredom would be a better word to describe it if you asked the athletes. The day centers around training, eating and sleeping. The time outside of that is actually quite boring for the athletes. TV is okay but you can’t understand the language. Getting out and seeing the town seems like a good idea, but it’s too hot so every measure is taken to stay cool by staying inside. Plus, being on your feet and playing tourist doesn’t make sense for recovery. The athletes wake up, eat a bite, do some training, eat again, mosey around for a while, eat again, go to sleep, mosey some more, get a coffee, train again, eat again, mosey some more then go to sleep for the night. The meals end up being very long as everyone sits around ‘chewing the fat’ since there is nothing else to do. Some people handle it better than others and thankfully there is internet in every room so that provides a distraction. At times, though, there is great excitement. Last night, the city hosted an Irish dinner at a nearby bird sanctuary and garden park (The most incredible flowers I have ever seen. Some blossoms were as big as my head!). We arrived to TV cameras and cheering towns people. An Irish chef was on hand and the food was wonderful. They even had Guinness (my favorite beer). Photos were taken, autographs signed and the evening ended with an Irish band (made up of young Irish folks who teach English here) playing a few traditional Irish songs.
Then today, the first set of athletes headed off to Beijing. A send off was scheduled for 11:30am (half eleven as the Irish call it). I arrived in the lobby of the hotel to a swarm of TV cameras, a city official beginning his remarks on the PA system and a few dozen people assembled to wish them well. I was very impressive and I got the first rush of Olympic adrenaline as the athletes loaded the bus to the cheers and well wishes from the crowd. Flags were waved and the athletes replied in kind as the bus pulled away. While Martin will be one of the last athletes to leave, I had given my well wishes to the athletes this morning (see photo of Martin with 1500m & 5,000m runner Alistar Cragg who left today) and hope they will perform well. We’ve had such a relaxing time that even though we know the Olympics are going on one country west, it just now sunk in that the young people who left today are going to be the faces on the TV at the end of the week as track and field gets started.
The celebrity aspect is certainly very strange to the athletes. Most are not used to people coming up to them and asking for an autograph or photo. The entire city knows they are here and since the Irish standout in a city filled with Japanese, there are a lot of eyes on them (even a few fans in the stands at the track as the athletes train). It takes some getting used to and will certainly be good for them as they continue their rise in the sport. The focus of a professional athlete is certain on display as every training session becomes more and more about performing in the Games. For Martin and I, this is certainly true. We’ve gone over the Beijing course. We’ve discussed pre-race items. We’ve discussed race items. We’re practicing everything he will do in the race so now we are totally focused on the training. Putting the last bit of icing on the cake.
He’s fully recovered from the long run on Sunday and today’s workout was exceptional giving him a lot of confidence. Running through the rice paddy fields, he performed a sharpening workout of 10 x 1 minute on with 1 minute off. Marathoners often lose zip in their legs with the heaviest training loads, so as the peaking phase begins, most (and certainly Martin) respond to some faster running. We do it as a fartlek so that he focuses more on his effort as opposed to hitting times on track, plus we do it on the roads to continue to test the shoes and drinking protocol that he’ll follow in Beijing. I ride the bike beside him and monitor the pace. The last few were at 4:20 pace which is considerably faster than his race pace and he felt great. I think he’s getting used to the time change and humidity. The workout boosted his confidence and since we were successful with this plan before his Olympic qualifying race, we’ll continue to follow the same program. If a marathoner can feel good running a steady but fast pace and it says 4:20 per mile, then he’s usually happy. I know Martin pretty well now and when he’s feeling good and in full flight, it is a thing of beauty. Here are some shots that, while painfully inadequate of what it’s like to actually be there, give some sense of the beauty of an athlete in peak form.
Sunday, August 10, 2008 The Last Long Run Well, it's official. I hate humidity. Having spent the majority of my life in a hot and humid climate, I am thankful, so very thankful, that I live where it is cool and dry. Of course, I'm a Joe Jogger and not an Olympic athletes so I shouldn't complain. Performing well in hot and humid conditions is extremely difficult. The scientists have determined that acclimating to the heat and humidity can be accomplished with 14-21 days of training in the same climate as the competition. In this time, the body adapts its mechanisms to try to deal with the heat load. The mind also gets used to and accepts the slower times and the athlete's performance expectations come into line with what is possible under these conditions. Martin will be in Asia for 20 days prior to his race so we are on track with our acclimitization. It doesn’t mean that it’s easy, however. Today’s long run was bad but in a good way. Today was the hottest day since the Irish team arrived and while this made Martin’s final long run all the more difficult, it also provided a great glimpse into what the Olympic Marathon will feel like. We ran at the same time of the day as the marathon and practiced drinking along the way as usual. Martin ran great and executed the pacing perfectly (first part easy, last part at marathon effort) but it just wasn’t enjoyable. The route, however, was amazing. We left the shores of Lake Shinji and headed into the countryside. Through a small resort area and following a small road along a bubbling creek, we headed farther and farther into the country. It was like going back in time. Suddenly, we were running beside small houses surrounded by thick vegetation and a working garden anywhere that could be found to put one. You get the sense that the folks living there lived very close to the Earth. They were out tending to the gardens and aside from the half-naked runner with a half-naked coach on a bike in tow as well as the occasional car, life looked just like a painting from 400 years ago. The people, as it seems is the norm here, were very friendly if they even took time to look up from their work. At the turn around, we headed back to town seeking shade as much as possible from the extreme heat and humidity. Martin increased his pace to marathon pace as we got near town and despite feeling like “shite”, he was smooth and powerful. Nearing town, we saw the strangest site. In the lake, there is an island some 100 meters off away from shore that looks like a park. As we approached this area, we saw a hundred or so people wading through the lake to the island. For most, the water was mid-chest and the children floated over on innertubes. I have no idea if it was a picnic, family reunion or religious ceremony but it was something see – people walking through a lake to an island.
The end of the run could not come to early for Martin as he dropped to hands and knees under a tree to try to recover. All in all, while a tough run, it was the perfect tune-up for the marathon. He’s lost nearly 9 pounds on the run and was certainly eager to get into the hotel to cool off. After an ice bath and some food, he was no worse for wear. His recovery after this run was better than usual and how quickly an athlete recovers may be just as good an indicator of fitness as is workout times. We got a good idea of what race pace we think is doable in the conditions and it reinforced that this race will be about smart pacing and staying hydrated and cool.
Saturday, August 9, 2008 Matsue City, Japan
Ohayo gozaimasu (If I’ve been told correctly, that is somewhat like good morning.) My flights were perfect and transfers easy as I arrived safe and sound in Matsue City, Japan last night. I’d been up for nearly 24 hours but the trip was very easy. I’ve taken some photos and will continue to take more as the adventure continues. It was good to see Martin again last night and to get caught up on things. We have 15 days before his race so it’s ‘freshening up’ time. We’ll do a shorter long run with some marathon pace running in it tomorrow (Sunday, 14 days before his race) then a fartlek on Tuesday, more marathon pace running on Thursday then a 12-mile run one week before the race with half of it at marathon pace. Then, we’ll do our normal peaking workouts the week of the race and then it’s go time. After being on a plane for 11 hours, it was good to see land, Japanese land. I, unfortunately, didn’t get to see Tokyo as I was in the airport or the bus but hope to explore more of it as I head back home. Matsue City, where we are based, is located on the western side of Japan sitting on the banks of Lake Shinji and near the Sea of Japan. Known as the “Water City”, we’re here just in time for their Suigosai Festival that celebrates the city and its connection with the water. A fireworks display and concert are planned for tonight and already the locals are setting up blankets to reserve their spot near the shore for the fireworks. Should be exciting.
After a great night’s sleep, I headed out to explore. Coaching a marathoner is so different than a track runner because our main training venue is the road not the track. I’ll spend the afternoon on a bike finding a good route for tomorrow’s long run. While walking around this morning, however, I got a feel for the city. One thing that is very important to do as a runner (or coach) when arriving in a new city is to find a grocery store. Being properly fueled and hydrated is vital before a race and knowing where a grocery store is and having a quick scan of each aisle is a smart idea. You just never know what you may need quickly and knowing the location and options at the store can be a life saver. As I experienced in Tokyo and certainly here in Matsue, Japan is hot and humid so staying hydrated will be a tough task!
It’s also fun to visit local stores just to see the types of products and local fare that is on sale. As you might expect, there was plenty of fresh fish in the markets near the hotel.
The entire Irish Track & Field team is here at the hotel and you can feel the intensity building as the Olympic Track events near. While the athletes seem relaxed, the focus is narrow and sharp. Every detail is important and the Irish staff is making sure every athlete is optimally prepared. Even this morning, the physician was heading out to purchase another scale so that the athletes can weigh themselves before and after practice to get an idea of fluid loss and know how much to ingest in order to get rehydrated. Each athlete also submits a morning urine sample to watch for dehydration, which can creep up on you while coming to a more humid environment. Martin and I are talking a lot about logistics, tactics and other plans as we head into the last 2 weeks before the Olympics and will leave no stone unturned to get ready. My concern right now is race hydration. He is fit and ready but running smart and staying hydrated will be the key in the Olympic marathon. Dr. David Martin advises the ‘sip and carry’ method as opposed to the ‘grab and gulp’ method for drinking. On this afternoon’s run, we’ll continue our practice of running with and drinking from the bottles. It’s always a balance between drinking enough and feeling full or ‘sloshy’ but our goal will be to drink as much as we can up to the point where the stomach complains. We’ll get used to running for a longer and longer time carrying the bottle and drinking. Well, I’m off to lunch now so I’ll sign off for today. The hotel is great and is very excited to have the Irish Olympians here. When you are around it every day, it’s easy to forget being an Olympian is not normal, nor is it common. It is special and everyone here recognizes that. I’m impressed with how friendly and interested everyone is in making our stay comfortable and productive.
It’s now 1:53PM pacific time and I’m somewhere over the Pacific ocean on my 11-hour flight to Tokyo. I’ve never been to Asia but am excited to go. Nobby Hashizume (co-founder of the Lydiard Foundation – www.lydiardfoundation.org) has become a good friend so I’m excited to visit his homeland. Running (and especially marathon running) is very popular in Asia so it was no surprise that one of the newspapers available on board the Korean Air flight (bound for Seoul via Tokyo) featured a huge picture of reigning women’s Olympic Marathon Champion, Mizuki Noguchi.
My first direct exposure to Asian marathoning was with Nobby. He, Lorraine Moller and coach Jonas Holdeman had met in Boulder, CO to discuss preserving and promoting Arthur Lydiard’s training. For years, many prominent Japanese women marathoners have used Boulder as an altitude base. We went to their house and met legendary Japanese coach Koide. Coach Koide helped Naoko Takahashi to become the first woman to break 2:20 for the marathon and helped her win the Gold medal at the 2000 Olympic Games. Needless to say, he knows a thing or two about winning championship marathons. We talked at length (Nobby translating) about marathoning and training in general. Nobby loves to tell the story of asking Koide about Lydiard training. The response was something along the lines of “Lydiard training? Of course we do Lydiard training. I have Run to the Top on my nightstand upstairs. I never travel without it!” The bottom line is that Asia has won many of the medals available at World and Olympic competitions over the last 2 decades. They know marathoning and it will be great to be a Lydiard-inspired coach, training a marathoner (Martin) in a training camp in Japan for the Olympic Games that will be run in Asia.
By Greg McMillan, M.S. It’s 7:06AM, Thursday, August 7, 2008 and I’m on a plane headed to Los Angeles. My wife, Tracy, and 6-month old son, Angus, dropped me at the Flagstaff airport for my 6:40AM flight. Through the rest of the day, I will be in the air headed to Matsue, Japan to meet up with Martin Fagan who is running the Olympic Marathon on August 24th. It’s tough being so far away from Tracy and Angus (and leaving Tracy with the task of taking care of a 6-month old) which is why my Asian adventure will be limited to 11 days in Japan and will not include a trip to Beijing. I’ll help Martin till the day he heads to Beijing to race then I’ll be on a plane back to my family and the athletes I coach in Flagstaff. My flight documents provided by the travel agent suggest getting to the Flagstaff airport at 4:40AM for my 6:40AM flight. Clearly, the Irish-based travel agency has never flown to Flagstaff. Like the rest of Flagstaff, the airport is small and relaxed. There is only one terminal and only one gate and only two airlines flying to only two destinations – Los Angeles and Phoenix. It stands in stark contrast to the next 2 airports I will visit – Los Angeles and Tokyo. Departing Flagstaff, though, reminds me of why I love living here. It is just so beautiful. The sun is bright and the air is crisp as we take off and once airborne, I smile. All I see is forest. Trees, trees and more trees. Then off in the distance and close to where my house is, the San Francisco Peaks rise 12,000 feet in the air. Below these trees are the houses of the 60,000 residents of Flagstaff and the miles and miles of trails that we enjoy. I’m lucky and I know it. And this flight reaffirms why we make this our home. I’ve packed light (as I like to do) with only a small backpack for my computer and a medium backpack for my clothes. No checked bags. It’s just too much hassle when traveling abroad. I believe I have everything I need but my most important cargo is a pair of racing flats and 8 water bottles. The shoes are for Martin. They are a new pair of his favorite racing flats and the ones that he will wear in Beijing. He’s broken them in already and we’ll get a few more runs in them before the race. I’m honored to coach athletes in the Olympics and found it surreal that last night, I was packing a pair shoes that will line up in a couple of weeks beside the best in the world to race in the pinnacle event in our sport – the Olympic Games. (Maybe Martin will give me a signed shoe after the race as a memento.) The water bottles are also Martin’s (I’m starting to think I’m less of a coach and more of a sherpa) and since he had to head to Ireland in late July (where he won the Irish National 10,000m title), I’m bringing them with me. These are the special water bottles that he’ll have placed on the fluid tables during the Olympic Marathon. (If only the rest of us were so fortunate to have our own bottles during races.) The bottles take up a lot of room but I had some room to spare and I suspect I’ll have some souvenirs from my journey so I’ll need that room for the trip home. Most countries have training camps outside of Beijing and the Irish camp is in Matsue, Japan. The US camp is in Dalian, China and the other athlete on our team that is competing in the Olympics – Andrew Lemoncello – is at the British camp in Macau, China. Beijing is no place for distance runners so most athletes are staying away as long as possible. Lemon and Martin will do likewise. Lemon is fortunate that his Scottish coach, Ronnie, who started coaching Lemon when he was a wee lad has made the trip to Macau. Ronnie has always helped Lemon when he returned home to Scotland from school and having Ronnie in Macau is so helpful as we always like to see a familiar face when preparing for a race in a foreign land. I’ll be with Martin as his marathon prep requires a lot of support so I expect to get in several miles on the bike as we put in the final couple of weeks of training. We’re above the clouds now so the view of Northern Arizona – Flagstaff’s forest, Sedona’s red rocks and the wondrous canyons – is obstructed. I’ll sign off for now but will update again as I head from Los Angeles to Tokyo. |
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