California International Marathon ‘24 Report | CA

2:38:00 (image courtesy of MarathonFoto)

Training for a marathon is as much a mental exercise as it is a physical one. Every training cycle brings its own unique challenges and opportunities for growth, and my preparation for the 2024 California International Marathon (CIM) was no exception. From navigating injuries to fine-tuning race strategies, this journey was one adaptation. CIM, known for its rolling hills and fast course, is a race that requires both strength and precision. The foundation of my approach included tempo long/threshold runs to master marathon pace, carefully tailored workouts to simulate the race profile, and a commitment to consistency despite obstacles. Even with setbacks like a labral tear and shin splints, I remained dedicated to my goal of breaking 2:40:00, fueled by lessons learned from previous races and a deeper understanding of my training needs.

This report reflects the key aspects of my training, including the strategies I employed, the challenges I faced, and the execution of my race plan – self coaching myself to 2:38:00 beating my 2:40:37 time I set on the same course in 2022.  

Training Block Overview

Injuries and Adaptation

After the 2024 Boston Marathon, as I slowly transitioned into my maintenance phase, I began experiencing persistent pain in my glute and groin area (more than I have felt since 2022). It felt different from my usual glute pain, so I decided to get x-rays and an MRI. The diagnosis was a labral tear caused by a significant cam impingement. This explained why my range of motion on my right side had been limited and why I struggled with running drills that I had started incorporating that summer.

From June 17th to July 14th, I stopped running entirely to allow my body to settle and instead focused on road cycling. Initially, the doctors suspected a stress fracture, which led to my complete pause in running. However, once I learned it was a labral tear, I realized that continuing to run—albeit carefully—wouldn't make things significantly worse. With surgery already scheduled for December 17th, 2024, I decided to return to running and began easing into it with nothing faster than 7:30/mile pace.

The start of my training block on July 15th was marked by this major challenge. The labral tear and cam impingement made speed drills impossible, and even weightlifting triggered more pain, so I avoided it altogether. Despite these limitations, I remained committed to training, employing strategies to manage the pain and keep myself running. This included carefully structured runs, consistent muscle release techniques, massage therapy, and a strict avoidance of any activities that might exacerbate the injury.

While the circumstances weren’t ideal, the gradual return to running taught me the importance of modification and listening to my body. My focus shifted from perfect training to smart, pain-managed training, which kept me moving forward toward my goals.

And similar to my previous training blocks my training is always comprised of three tryps of runs (i) Tempo Long Runs (ii) VO2 max track workouts and (iii) easy aerobic runs

The Training Block

Tempo Long Runs at, near race pace or faster than race pace (30 %)
These were the cornerstone of my training. Embedded tempos pushed me to marathon pace (6:00) or faster, eventually locking in my race pace. My Garmin helped estimate my threshold pace though I had to subtract 15 seconds for accuracy. One can also use this anaerobic calculator to find their anaerobic threshold pace: https://wednesdaynightrunners.com/WNRFiles/OxygenUse.html By peak training, I was confident in my marathon pace. Long runs simulated the rolling profile of CIM to prepare for the racecourse. Once I settled into a marathon pace, I made the race goal of 2:38:00 which on CIM course that measures on my Garmin around 26.4 (rather than 26.2) would be a 6:00 pace.

VO2 Track Workouts (10%)

I wasn’t able to incorporate as many track sessions as I had hoped during this training block. Early on (during the structured training phase), I developed shin splints in my right leg, which forced me to skip Thursday workouts for three weeks though I was still running mostly easy and continuing my long runs. Ultimately, I completed four solid Thursday sessions (refer to the training table), which included hill work to maintain intensity. When I did train on the track, I alternated between clockwise and counterclockwise laps to balance muscle usage and reduce strain. I don’t think missing the VO2 max in the middle of the training cycle impacted my performance since I was doing a lot of threshold paces in my long runs.

Easy Run (60%)
Kept at 7:30 pace or slower, allowing for recovery and hill elevation gains. And a large percentage of my runs were in the easy category every week.  

Structured Training September 2 – Race Day (13 weeks)

The detailed 13 weeks of structured training plan can be accessed on this link.

Hill running

Since I couldn't incorporate weightlifting into my training to strengthen my legs for the hilly course, I focused on increasing my weekly elevation gain and loss to build hill strength, particularly for downhill running, in preparation for CIM. The graph below illustrates the weekly elevation changes from September 2nd to race day. Fortunately, training in Boston provides no shortage of hills.

Weekly Elevation Gain/Loss during the training period

VO2 Max

In 2022, when I ran the California International Marathon (CIM) in 2:40:37, my VO2 Max of 65 ml/kg/min according to my Garmin watch. So that VO2 Max of 65 has always been a standard of fitness for my training. During my training block leading up to the race, I began with a VO2 Max of 58, steadily working to improve it over the weeks. As my fitness progressed, I saw the numbers climb, and when I finally hit 64 in November and carried it into December, I knew a sub-2:40 marathon was well within reach. That moment of realization was a huge confidence boost.

Race Strategy December 8, 2024

The Plan
The plan was to start 5 seconds faster than marathon pace (5:55) for the first 15 miles or, then settle into 6:00 pace which is unusual for me as I usually start 5 - 10 seconds slower than race pace. If needed, I planned for 5 seconds slower than marathon pace in the final 6 miles to maintain consistency and avoid bonking. And the weather was absolutely perfect for running low 40s to start with minimal wind less than 5mph. Ideal conditions for PR.

The Execution

I executed the race pretty much as I had planned. Although a different strategy from how I ran Boston marathon. I usually run a perfect even split (as in Boston marathon ‘24) or negative split (Grandma’s marathon ‘22)

·       First Half: 1:18:05 (5:57 pace)

·       Second Half: 1:19:55 (6:06 pace)

·       Total Time: 2:38:00 (6:00 pace)

A 2-minute positive split but well within the bounds of my race strategy. The pacing plan worked perfectly, delivering a controlled effort from start to finish.

Pace Analysis

Fueling Strategies

Carb Loading
Carb loading began on Wednesday, four days before the race.

• Thursday & Friday: Ugali (a Kenyan carb staple) made its way into my meals.

• Friday Night: I ate a large, carb-heavy dinner while flying to California.

• Saturday: Breakfast included waffles and French toast, with brioche bread throughout the day. Hydration was key, with regular water and Nuun electrolyte drinks. Dinner was finished by 5 PM, and I was in bed by 6 PM. I used SleepAid to give me 8 hours of uninterrupted sleep. I woke up at 2 AM.

Race Day Nutrition

• Pre-Race (3 hours before): Brioche bread + Roctane Grapefruit mix (no caffeine) in 20 oz water.

• 30 minutes before: Ketone IQ shot with 100 mg of caffeine

• During the Race:

  • Mile 0–10: Slowly sipped Drink Mix 320 Caf 100 (this powder has 100 mg of caffeine) and finished it by mile 10

  • Mile 10–20: Slowly sipped Drink Mix 320 Caf 100 and finished it by mile 20 (I had dropped my nutrition bottle at mile marker 10 the night before in preparation)

  • Mile 15: Ketone IQ shot with 100 mg of caffeine (in the future I don’t caffeine here)

  • Mile 20: Ketone IQ shot with 100 mg of caffeine.

• Totals:

  • Caffeine: 500 mg (I could use only 400mg caffeine next time)

  • Carbs: 2 x Drink Mix 320 Caf 100

  • 3 shots of Ketone IQ

  • 20 oz Roctane Mix

The cool race temperature minimized hydration needs—I only sipped water twice at aid stations.

Race Conditions

Perfect temperatures (45°F) created an ideal setting for running. The cool air kept hydration needs low, and the rolling course profile was manageable with my preparation.

Reflections

Lessons Learned

• The injuries early in the training cycle were challenging, but careful planning and adaptability kept me on track.

• My long runs with simulated course profiles proved invaluable for confidence and performance.

• Nutrition planning worked well overall, but slight tweaks can further optimize energy levels for future races.

Takeaways for the Next Training Block

Following my hip arthroscopy on December 17th, 2024, I’ll be unable to run for at least four weeks. This recovery period means I won’t be participating in a spring marathon, including the Boston Marathon. My training block for the Berlin Marathon 2025, with a goal of 2:35:00, will officially begin in May 2025. Reflecting on my previous training cycle, I’ve identified several key takeaways to incorporate into my Berlin preparation:

• Consistency and Threshold Awareness: Maintaining consistent training and understanding my threshold pace were critical in successfully executing my race plan. I’ll continue to prioritize these elements.

• Slow and Steady Easy Runs: Keeping my easy runs slow and controlled was essential for building mileage without overtraining. This will remain a cornerstone of my training.

• Refining Race Nutrition: Replace the caffeinated ketones at mile 15 with non-caffeinated ones to balance energy levels without overloading on caffeine.

• Yoga for Flexibility: Incorporate yoga sessions three times a week, particularly before or after long runs, to address muscle tightness and improve flexibility.

• Weightlifting for Strength: Add weightlifting three times a week to strengthen all muscle groups, improve overall stability, and reduce the risk of injury.

Final Thoughts

The CIM Marathon marked another milestone in my journey as a runner. Despite setbacks and challenges, I stayed disciplined and focused, ultimately delivering a strong PR. As I reflect on this experience, I’m already looking forward to refining my approach and chasing new goals in the future.

On course (Image courtesy of MarathonFoto)