Toronto Waterfront (Half & Full Marathons) - Preview

I won't be writing about the course in great deal like I've done in some of the other previews. For one, it's hard to remember everything, and two, it's a lot of writing to detail a marathon and you are not going to remember it. I'll focus on the big picture here.

Above is a course preview map. Here are two great video resources which are primarily aimed at the full, but remember, 20KM of 21.1KM for the half, follows the same route:

• Overhead preview of the course - This one is pretty cool

• Course Preview with Reid Coolsaet - Lots of info and better than I could do here

Watch the videos. They basically over anything technical about the course - it makes my life easy. The moral of the story is that this is a pretty flat (especially compared to St. John's running) and fast course. The biggest period of incline is in the first 3.5KM, and I'll be honest, when I ran it in 2018, I did not feel this at all. it's at the beginning of the race and between the crowds and adrenaline the impact was not felt. On the elevation maps it looks large, but that's simply because overall it's so flat, every bump looks like a mountain when you compress 42.2K into a small graph.

For the marathoners, the biggest incline you'll feel on your legs is a short ramp climb around 39K. For the half runners, the last KM is a very slight incline. Here are the elevation maps.

What can I tell you that is important though? Should you take water? I don't recommend it. There are plenty of water stops, so why add the weight and possible annoyance of some more gear. Plus it increased the risk that you make yourself sick from overhydration. Just carry your gels/nutrition. Looking at the website, it doesn't look like they will be providing any gels this year, just water and water with nuun mix in it at some spots.

Are you running for a personal best or a Boston Qualifier? Well do not rely on the pace on your watch. Toronto is a city of tall buildings and a chunk of the course is under highways. These things mess with your GPS. Aside from that you may pick up distance zigzagging around groups in the first few KMs or simply not running the tangents on the course (as I always preach in race previews - STRAIGHT LINES PEOPLE!!!), there 100% chance your run will show more than 42.2KM (or 21.1KM). This will skew the pace on your watch by a few seconds. Over 42.2KM, this is 42 seconds slower than you thought you'd be for every 1 second per KM it's off, don't miss a goal you think you are on track for.

How do you avoid this? Simple:

• You use you watch primarily to track your chip time - start you watch when you cross the starting mat;

• Almost every KM will be marked, but most importantly every 5KM definitely will be. Know your 5K targets. There will be clocks here, but remember they are showing the gun time for the race. Your watch has your watch time.

Before I did Toronto in 2018, I made a chart. Which I then printed on tattoo paper and applied to my forearm on race morning.

There are simpler solutions, and if 2018 I believe you could get a paper/laminated pace band to wear around your wrist at the Expo, this may be an option as well. Otherwise a sharpie does the trick in a pinch.

But as you can see, this gave me check in every 5K. This was a band showing an even split throughout the race, so if I hit the 5K marker in 24:05. I knew I was going a little too fast, but maybe not dangerously so, but I had a reference point so I could adjust. This will help you avoid that biggest marathon mistake... going out too fast!! It's okay to be a minute or two slower at halfway on a course like Toronto, because we are holding that energy for the strong finish.

Enjoy the energy of the other runners and the supporters. You'll see a lot of strange things on the course. This race is well known for people going for Guinness Book of Records achievements. You will see costumes, props, jogglers, it's just reenforces that this is a nice fast course.

On the first big out and back you'll get to see the elites as they come back. Worth taking a look and seeing how smooth they run.

On all the other out and backs, take advantage and look for friends who may be ahead or behind. Give a cheer of encouragement to boost yourself and them.

One last thing... bathroom breaks. I've never run a marathon without a pee break. If you feel the need to pee, especially early in a marathon, don't be uncomfortable, start eyeing a bathroom break. For me, I kept my eye on the porta-potties as I approached and watched to see where someone came out of one, so when I approached I knew it was empty. Quick in and out and go. It even happens to the elites. For the record, I wish I could find the full video, but this was timed at 13.86 seconds by a writer.

Be aware though, from people I heard from in 2018, as you run in the 4:30:00 to 5:00:00 you are running with the bulk of the crowd, so it can get competitive for a porta-potty. You could have some wait time.

On race day, remember, you've trained for this. Trust that training, and just execute the best you can under the conditions you are given. We can't control the weather, but don't let it control you. Goal is still to give it your best effort. Follow your pacing plan, and follow your fueling plan. Enjoy it, smile, soak it all in.

Summary

If you've done the Huffin Puffin/USR, you will blow away whatever time you had there. The Toronto Waterfront course is built for strong performances. You got this!

Good luck to everyone!

RACE STRATEGY:

1) Run the Tangents - Run the straightest line possible. Not hard to do on this route because it's basically all right hand turns. Hug those curbs and don't trail out to the center of the road.

2) Pass with Authority - As I mentioned in the breakdown, slowly close in on people, especially later in the race. Focus on closing that distance, when it's time to pass, hang just behind them for a moment, recover, then push past them like it's easy for you. This will give you motivation and a boost... and hopefully crush the spirit of the person you passed:)

3) Follow your plan - Don't get caught up in what anyone else is doing, a lot is going to happen over that time. Run your race.

4) Never Look Back - Don't look back for other racers. This throws your body out of alignment, and takes you out of your stride. The out and backs give a quick chance to see where other people are.