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Hey - Conor here!

I’m a week late, I took last Sunday off to enjoy Marathon day and soak it all in.

Today we’ll cover:

• 🏁 My Vancouver Marathon Experience (3:24 PB!) (Deep Dive)

• 🗓️ Weekly Training Plan Example

• 🔗 Favorite Find This Week

• 💭 Run & Reflect: Thoughts from the Road

🏁 DEEP DIVE: My Vancouver Marathon Experience (3:24 PB!)

After 16 weeks of early mornings, tempo sessions in the rain, and more than one long run where I questioned my life choices, I finally crossed the Vancouver Marathon finish line this weekend with a new personal best: 3 hours, 24 minutes.

Here’s how the day unfolded, beyond just the numbers:

Race Morning

I woke up around 5:30 AM, had my usual race-day breakfast (sourdough, banana, peanut butter, honey and a carb drink), and watched some football. The weather was perfect—cool and dry with great energy in the air as I got the train out to the start line.

On the Course

The race began with a downhill section that helped me ease in. I hit the halfway mark at 1:40 feeling calm and in control. But as always, the real work came in the last third.

Around mile 18, the fatigue crept in hard. I stuck to my fueling—1 gel every 30 minutes, electrolytes—and focused on the crowd’s energy.

One of the most powerful moments came on the toughest hill, where I witnessed a group of runners surrounding and cheering on a wheelchair athlete, encouraging him up the steep incline.

Not far behind, I saw a blind runner with his guide navigating the tight corners with precision and trust. These moments hit deeper than any finish time ever could.

The Final Push

The last 10K was tough going as always. But it was the first time I ever remember having some energy left in my legs and I hit my splits consistently right up until the last mile.

A massive shoutout to whoever had the sign that said, “Smile, Remember You Paid for This”).

Crossing the finish line and seeing 3:24 on the clock was incredible. But what really made me emotional was placing the medal around my son’s neck as he waited with my family at the finish. His smile, his clapping, and the excitement in his eyes made all those miles worth it.

Post-Race Joy (and Pain)

The post-race glow hit quickly: a cold pint of beer, a margarita, some amazing food, and time with my family and friends who came out to support. We recapped the day and soaked it all in.

Then came the hobble. If you've run a marathon, you know: the awkward shuffle home, the painful descent down stairs, and the battle with every chair and toilet seat for the next 48 hours. But I wouldn’t trade a second of it.

What Worked:

• Carb loading from Thursday to Saturday.

• Sticking to my target pace in the first half.

• A solid fueling plan I practiced in training.

What I’d Tweak:

• More hill training for those late-race inclines.

• More disciplined pacing from 30–35K.

It was my 6th marathon, but in many ways, it felt like my first again.

This race reminded me that the marathon is about community, resilience, and sharing moments with the people we care about.

🗓️ A Simple Training Plan Example

What week are you on in your marathon training? Hit reply I’d love to know.

• Weeks 1-4: Build a running base.

  • Run 4 times per week, 3-5 miles per run.

• Weeks 5-8: Increase mileage gradually.

  • Run 4 times per week, including one longer run (8-10 miles).

• Weeks 9-12: Focus on endurance.

  • Run 4-5 times per week, with long runs reaching 12-16 miles.

• Weeks 13-16: Taper and prepare for race day.

  • Reduce mileage to allow recovery, with the longest run at 20-22 miles three weeks before the marathon.

🔗 My Favorite Find This Week

• 🎥 Pacing Strategy for the Marathon: – An excellent video on Pacing Strategy for best Marathon results.

• 📘 Book: “Let Your Mind Run” by Deena Kastor – The perfect post-marathon read.

💭 Run & Reflect: Thoughts from the Road

• Some moments on course remind you why you run at all.

• Support—whether a smile, a sign, or a shared struggle—makes every mile easier.

Week 16 Marathon Training Recap:

It was race week which meant not much running other than a couple of easy runs and plenty of active recovery in the pool. Here’s a further breakdown of my week:

• Monday: Rest day (pool and hot tub).

• Tuesday: 25 minute run (easy pace).

• Wednesday: Rest day (pool and hot tub).

• Thursday: 25 minute run (easy pace).

• Friday: Rest day (pool and hot tub).

• Saturday: 2 mile shake out run down to the Vancouver Marathon Expo.

• Sunday: RACE DAY!! The hard work was done, time to enjoy the day.

Total Weekly Mileage: 34.7 miles (56km).

That’s All for This Week Everyone

Check out the below additional resources:

• Free Marathon Calendar – Haven't picked your race yet? Grab the guide. Time for me to pick another race, any recommendations?

• Private Community Access – Reply "Community" to connect with other first-time marathoners.

• 1:1 Coaching – Reply "Coaching" if you want help adjusting your taper plan.

How was your training this week? Hit “reply” I’d love to hear how it’s going.

Let’s build some Endurance!

See you next week,

Conor

P.S. Check out my Strava, Vancouver Marathon is over and a new PR in the bag!