32 Kilometres Of Marathon Prep

Last time I tried to run 32 kilometres I didn’t get it done. That was on December 1st, 2024. I ran 23.3 kilometres and had made a range of errors. Today, I reached the peak of my Gold Coast Marathon training program with a 32 kilometre run. This time I did it.

I ran from here in Milton up to the Tank Street ramp over the Kurilpa bridge and down to the West End ferry terminal then back. There, at 12 kilometres I had a Gatorade — I think? I might be buying Powerades actually but calling them Gatorades — no, a Powerade, and I had a good run along the river past the Powerhouse to the bubbler at Tenerife along the boardwalk through to 21 kilometres then it was the walking that slowed me down.

Then I just turned around, went up Alice Street past the bus stops, and through QUT Gardens Point then down to the Goodwill Bridge where I walked up towards the crest, ran down South Bank, and crossed at the Go Between Bridge back towards Milton.

I’ll repeat this a few times in this document: but I cannot walk on July 6th, the day of the 2025 Gold Coast Marathon. I kept the whole 32 kilometre run to the target pace but I was faster at the start and slower for the end. The lights at Tank Street killed it partly and then it was walking. 150 metres of elevation which wasn’t the smartest choice but it was the right choice I reckon, eventually. 

What I did well today:

• I ate at the right time. About two and a half hours out from the race itself I fuelled with two chicken rolls which was a great balance of protein and carbs to keep me going through to, basically, 26 kilometres. 
• I slept well which is always valuable. My sleep lately has been better though it has been later and it’s encroaching into my mornings but I am generally walking up well and feeling refreshed which is not something I’ve been very much used to.
• I also had an apple ahead of the race which is good too. If there was an actual grocery store nearby to my route it would be worth it get an apple and a Powerade on the way through so that I can tick both of those boxes off.
• And I took the rest of the day relatively easy.

What I didn’t do so well:

• I mixed up my refuelling timings. I’ve spent the last few months training with liquid fuel (full-freight sugar Powerades) at every 10 kilometres basically on the dot. Today, I had one at 12 kilometres which is not so far off to make an impact but the next one after that was at 25.5 kilometres which is a problem. At that distance, 13.5 kilometres, it’s starting to get hard. My flat 30 kilometre run was more straightforward for basically this reason — I had better timing with fuel.
• I also ate better the night before. I don’t think I had significantly less food during the day than last time. And I ran for about the same time: just under three hours but I got two more kilometres done in ten minutes which at 32 kilometres I’m happy with. I thought there was more elevation today but there was not.
• I made the same Tenerife walking mistake as last time but this time I was at 22 kilometres there: I had a drink of water from a bubbler and then walked the 250 metres to round kilometre 22 out. Then I turned around and ran. 

What I have to bear in mind for July 6th… Race day:

• I need to carb load in the days before. I was planning just to carb load the night before but this article suggests carb loading days beforehand. I need to empty my bowels before I leave the apartment we’ll be staying in before the race. And I’ll need to bring a jumper I can leave at the start line where it’s apparently donated because it will be cool at 4.45am.
• The Wall at 32 kilometres (20 miles) will be hard. At 32 kilometres at the Gold Coast Marathon in 2023 there was a guy dressed up as a gel handing out gels. This was not part of my race plan but it helped. At 31.8 kilometres, my pace collapsed. I will need a plan for what happens if this guy isn’t there. Like two gels. One for 32 kilometres to 37 and one for 37 kilometres to 42.
• The goal is sub-four hours. 5:41 per kilometre. This will be made or broken from kilometre 32 to kilometre 40. At 40 I’ll get a second wind and start to send it, start to leave absolutely everything behind, and I’ll close the finish line at a canter. This happened last time. The adrenaline will catch me. 
• I cannot cannot cannot walk. Once I start to walk my pace will generally collapse and then I will start to make excuses for being able to walk again. In 2023, I remember strangers tapping me on the shoulder. “Keep going, keep going, keep going.” I do have to.
• My race kit will be: Saucony Endorphin Speed 4s and after the race they’ll be retired. I’ve already got them to 632 kilometres this year so far. I’ll replace them with something else Saucony I reckon. They’ve never let me down. But I’ll likely go see Run Vault over, like, Athlete’s Foot.
• At about 32 kilometres, my AirPods will die. This will hurt my ‘run to the beat to the end’ strategy. I could instead start the race without them but it’s true that I tend to run faster without though when they’re in I run to the tempo of the song. I have a few good running playlists I’ll have to consolidate into one long one, roughly three hours long, and I have a handful of songs that I reckon will be great to end on. For one: Opal — Four Tet Remix, originally by Bicep. For another: Guard by Willaris K. For another: EST by Tourist. EST has the added benefit of a drop that’s great to sprint too and it runs 5:37 minutes long. That’s a perfect final kilometre pace. The perfect kilometre pace just in general.

The race strategy:

• Target time is basically anything sub-4. I’d love a 3:45:00 but I’ll take anything with a three in front of it. I did 4:07:16 in 2023. 
• The plan to get this time is to follow the 5:41 pacer for most of the race before I start to break away towards the end. Likely at 35 kilometres. I started too fast in 2023 and that’s the trick I have to avoid. I want to sit at basically 5:35 or something for the whole thing I reckon. That would be 3:55:00. I’ll take it.
• An electrolyte drink every five kilometres at each of the aid stations. I could do two drinks every ten kilometres which is closer to what I’ve trained with but that’s basically the same thing. 
• Do not walk.

The other question: what do I want in my post-race kit? 

• Thongs so I can get out of my shoes.
• Protein and carbs to wolf down. Some bacon & egg rolls if someone can find some with some sort of close time to the end of the race? Say like 9.30am or something because I’ll be done by 10am, fingers crossed. This will make sure that the cramps subside faster than they would otherwise.
• Two zero sugar Powerades. The blue ones. Similarly: cramps.
• Four Trolli sour geckos. I don’t really treat myself to these anymore but historically I’ve treated myself to one sour gecko — a big one — for every ten kilometres I’ve run.
• Water.
• A smooch.
• I’d love a hug but I won’t make anyone go through that.
• A shower.

In truth: I am already getting emotional about getting it done. The Wall will be hard. Whatever happens I just have to keep going no matter what and then, at kilometre 37, push. Leave it all out there.

Sure thing cobber.