Comment je vais courir sous les 2h40 au Marathon d’Ottawa? Partie 1

Alors que mon dernier article était destiné aux nouveaux coureurs, celui-ci interpellera les coureurs initiés et à la recherche d’une amélioration de leurs performances. Je présenterai, dans cette série de 3  articles, comment je compte arriver à courir sous la barrière des 2h40 au marathon d’Ottawa le 24 mai 2015.

Comme première partie, je vous propose une mise en contexte. Alors voilà:

J’ai aujourd’hui 42 ans. J’ai couru depuis plusieurs années de façon sporadique. Durant les Jeux Olympiques de Nagano en 1998, auxquels j’ai participé en patinage de vitesse sur courte piste à l’âge de 25 ans, mon poids se trouvait autour de 150 livres. Mon poids a donc varié passablement depuis. À 2 reprises, je me suis retrouvé à un poids de 180 livres. C’est LE niveau de poids qui est pour  moi inacceptable et qui m’a incité chaque fois à me reprendre en main et à reprendre l’entraînement.

Vers l’âge de 35 ans, j’avais atteint un niveau de forme qui m’a permis de faire un demi-marathon en 1h23 minutes. Toutefois, j’ai progressivement délaissé l’entraînement pour me retrouver à 38 ans avec un poids de 180 livres et une condition physique que je jugeais inacceptable. Je me souviens bien de mes premières courses. Une sortie de 4 kilomètres à un rythme très très lent et je m’écrasais dans mon divan à mon retour pendant de longues minutes complétement exténué. C’était la première fois que je me sentais en aussi mauvaise forme. Normalement j’arrivais rapidement à retrouver une forme intéressante, mais cette fois, ce fut beaucoup plus pénible et je me rappelais constamment que plus jamais je ne me laisserais aller à ce niveau. Que ce fut beaucoup trop difficile de reprendre une forme et des sensations décentes à l’approche de la quarantaine.

Francois 180 livres zoom

Alors j’ai redémarré très progressivement par des courtes sorties. J’ai augmenté mon volume quotidien de façon régulière et assez structurée.  Des semaines de 15 kilomètres au début, tranquillement j’ai augmenté à 20km, 25, 30. Puis lentement mais sûrement, j’ai regagné de la forme.

J’avais toujours eu en tête de courir un marathon sous les 3 heures. J’avais couru le Marathon de Rimouski quelques années auparavant en 3 heures et 7 minutes. Je me suis alors dit, voilà, c’est maintenant que ça se passe. Je m’entraîne pour courir un marathon sous la barre des 3 heures et je veux aussi me qualifier pour courir le mythique Marathon de Boston.

1 an et demi après avoir repris l’entraînement, en octobre 2012, je m’alignais au départ du Marathon de Toronto avec comme objectif de courir sous les 3 heures. Je savais que je devais tenir un rythme de 4 minutes 15 secondes par kilomètre pour y arriver. Ma course se déroulait très bien et j’étais persuadé d’être en voie de réaliser mon objectif.  J’ai finalement dû travailler très fort pendant les 15 derniers kilomètres mais je tenais le coup. Quand j’ai passé le kilomètre 40, j’ai calculé que j’avais environ 45 secondes en banque pour réaliser mon objectif. Je n’avais qu’à garder le rythme et le tour était joué. À ma grande surprise toutefois, après avoir pris le dernier tournant menant vers la ligne d’arrivée, je jette un coup d’œil au cadran qui affichait  un temps de 3heures et 30 secondes. Je traverse la ligne sans trop comprendre alors que le chronomètre affiche 3heures et 40 secondes. Je me rappelle alors que je n’avais pas franchi la ligne de départ immédiatement après que le départ fut donné étant un peu pris vers l’arrière. Je savais que mon temps réel serait mieux que mon temps affiché. Mais est-ce que j’avais franchi la ligne plus de 40 secondes après le coup du départ? J’en doutais. Après m’être mis au sec, je vais voir à la table qui affiche les temps. Le temps final est de 3 heures et 13 secondes. Si près du but. Je réalise alors que la distance du marathon n’est pas de 42 kilomètres mais bien de 42,2 kilomètres. Ce fameux 200 mètres prend environ 50 secondes à courir au rythme où je cours. Alors tout s’explique.

Déçu, mais loin d’être découragé, je me suis dit que je ne pouvais pas terminer ma carrière de coureur sur une telle note et que je devrais absolument me reprendre pour franchir cette fameuse marque. J’étais certain que je pouvais m’améliorer et j’étais bien déterminé à m’y attaquer. Par ailleurs, mon standard pour le marathon de Boston était réalisé et j’étais décidé de m’y inscrire. Les inscriptions de Boston ayant lieu en septembre, je devrai toutefois attendre 1 an avant l’inscription et 6 mois de plus pour participer au fameux Marathon de Boston.

Entre temps, en décembre 2012, je reçus un appel du directeur du programme de l’équipe nationale de patinage de vitesse courte piste Yves Hamelin qui me proposa un emploi à temps plein à Montréal pour travailler sur les équipements et innovations et pour accompagner l’équipe aux compétitions de courte piste partout autour du monde. J’accepte l’offre et réalisai alors que je ne serai plus vraiment capable de faire du canot à glace, un sport que je pratiquais depuis un dizaine d’année. Le hockey et le deckhockey devraient également être mis de côté. Je comprends que je pourrai et n’aurai d’autres choix dorénavant que de me concentrer sur la course à pied.  Pour une première fois, je courrai tout l’hiver. Cela fut naturellement très bénéfique pour ma forme de course à pied et je savais que mon objectif de 3 heures pour le marathon serait très accessible et même que je devrais viser un peu mieux.

Après un entraînement progressif, fort de mon premier hiver à courir et d’un très bon entraînement d’été, j’aborde mon deuxième marathon de Toronto (octobre 2013) en souhaitant le courir autour de 4 minutes par kilomètre. Ce qui me permettrait cette fois de viser plutôt de courir sous les 2 heures 50 minutes. Cette fois, je ne mettrai pas trop d’emphase sur le 2 heures 50 mais plus sur mon feeling de course et sur mes pulsations cardiaques. Mon coach, Jacques Mainguy, m’a mentionné que si je ne dépassais pas 85% de mes fréquences maximales à la mi-course, que tout devrait très bien se dérouler. Comme de fait, je suivis ses conseils et fit une superbe course pour exploser mon objectif précédent de 3 heures en courant le marathon en 2 heures 48 minutes. WOW 12 minutes de mieux qu’un an plus tôt. Progression fulgurante aux yeux de plusieurs.

Boston aura lieu 6 mois plus tard en avril 2014, rappelons-le, l’année après les attentats. Ces attentats auraient pu avoir comme effet de remettre en cause ma participation, mais il était hors de question que je laisse un tel événement m’empêcher de réaliser mon rêve de courir cette fameuse course. Après un repos de quelques semaines suivant ma performance à Toronto et hyper motivé par ce dernier résultat, j’aborde donc l’entrainement pour Boston. Ayant lieu en avril, cette course demande un engagement important pour arriver dans une bonne forme. Elle demande de réaliser de grosses semaines de volume en décembre, janvier et février, alors que notre hiver est à son plus fort. Cet hiver menant au marathon 2014 fut particulièrement difficile au Québec avec des grands froids et des précipitations de neige importantes. J’ai eu la chance d’avoir quelques répits lors de voyages vers l’Asie et l’Europe avec l’équipe de patinage de vitesse. J’ai alors pu courir sur le sec et par températures beaucoup plus clémentes. Encore une fois bien conseillé par mon entraineur Jacques Mainguy, j’ai profité au maximum des 3 semaines des Jeux Olympiques de Sochi, où il faisait en moyenne de 10 à 15 degrés. J’ai couru des semaines de 140 kilomètres, ce qui était pour moi mes plus grosses semaines à vie.

Puis la marathon de Boston arriva et ce fut vraiment une expérience incroyable dès le moment de mon inscription jusqu’à mon retour à Québec. Vous trouverez mes commentaires et articles sur cette fameuse course dans un article aussi présent sur ce blog « Marathon de Boston 2014 par François Drolet ». Côté performance, j’ai su réaliser un temps de 2h43minutes et 48 secondes malgré les nombreuses côtes. Une excellente performance qui a toutefois laissé ses traces. J’ai bataillé très dur pour garder le rythme jusqu’à la fin ayant pris des risques au début du parcours pour rejoindre mon compatriote et mentor Guy Dorval qui a beaucoup de mérite par rapport à cette performance. Toutefois, ça m’a pris plusieurs semaines pour vraiment récupérer de cette course. J’ai, depuis, une douleur persistante à la fesse droite qui est reliée au nerf sciatique. J’ai dû commencer les étirements et exercices pour contrôler cette blessure mais j’y reviendrai.

Boston2k141

Les mois suivants Boston furent un peu plus ardus côté entraînement. J’ai participé à une belle course de trail à St Donat à la fin juin. C’était ma première expérience en trail et à ma grande surprise j’ai remporté le 21km. J’ai vraiment adoré courir dans le bois. Une expérience que je répéterai sans aucun doute.

Podium St Donat

Mais j’ai dû travailler physiquement sur mon terrain et composer avec ma douleur à la fesse tout l’été. Avec mon entraîneur nous avons décidé de réduire le volume pour que je me concentre sur la vitesse. Je souhaitais prendre part à des épreuves de 5km et de 10 km mais ma forme n’était pas suffisamment bonne et je préférai me concentrer sur ma préparation pour le Marathon de Toronto (mon troisième à Toronto).

J’avais rapidement pris quelques livres après Boston et j’ai eu du mal à m’en débarrasser, mon régime n’étant pas assez strict. Ceux qui me connaissent savent que je suis déterminé et travaillant mais que je suis également un bon vivant. J’adore bien manger et bien boire. Je suis parvenu à perdre quelques livres dans le mois précédent le marathon de Toronto, mais je ne me sentais pas dans une forme optimale. Le tentation était là de faire de grosses semaines d’entraînement dans les semaines menant à Toronto mais Jacques m’a conseillé de ne pas tenter de reprendre le temps perdu et au contraire de réduire pour arriver bien reposé à Toronto. J’ai donc réduit l’entraînement progressivement en commençant 1 mois avant le marathon. Les conseils ont porté fruits et j’ai réalisé mon meilleur temps au marathon avec une performance de 2 heures 42 minutes et 48 secondes. Une performance qui m’a value la médaille d’or chez les 40-44 ans. Je dois dire toutefois que 2 coureurs de ma catégorie m’ont devancé. Christian Mercier et Jean-Marc Thériault ont terminé devant moi mais comme ces derniers étaient respectivement 1er et 2ième de la catégorie regroupant tous les maîtres (40 ans et plus), ils étaient exclus du classement des catégories d’âge. Enfin, record personnel mais une course qui m’a un peu laissé sur mon appétit. Je sentais encore une fois que je pouvais faire mieux. Mon poids au départ de 154 livres n’était pas optimal et j’étais convaincu que si je pouvais prendre le départ d’un marathon sous les 150 livres, que mon temps en serait définitivement amélioré.

Alors vous êtes maintenant mis en contexte. J’expliquerai dans mon prochain article comment je compte arriver à retrancher plus de 3 minutes à mon record personnel en 7 mois pour courir sous la barre des 2 heures 40 minutes.

A bientôt!

J’espère que cet article vous a plu. N’hésitez pas à commenter. Je veux vous lire. Si vous aimez, je vous demande simplement de partager.
Par François Drolet Conférencier et Coach anti-stress

Note: Pour recevoir toutes mes chroniques, inscrivez-vous en m’envoyant un courriel à  francoisdrolet@yahoo.ca

Articles à venir:
– Comment je vais courir sous les 2h40 au Marathon  d’Ottawa? Partie 2 et 3
– Variez vos courses, voyez du pays.
– Courir avec le sourire.
– Conseils de base de nutrition
– 50 ways to boost metabolism 
– Born to run
-Persistez, courez à l’année

 

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