2010 Boston Marathon Race Report Part 5: The Race

"Challenge the Boston and you must be at your peak. Accept your limitation and, with care, the thinking runner will have a comfortable, creditable race. But go for broke and prepare to be broken." -Dr. George Sheehan

I underlined this quote on page 99 of Duel in the Sun, the story of Beardsley and Salazar's 1982 race, because I couldn't have said it better. Last year I battled sore calves. Although I never had to completely shut it down it hindered developing the 5K/10K pace I wanted to develop. When I started ramping up the miles the pain was gone and really never bothered me again. But what this nagging injury did do was prevent development of the VO2 max I needed to climb hills and push the pace in Boston, so I had to race conservatively.

The atmosphere at the starting line was so cool. You really feel like a big deal just being able to take part. Everyone around you can run. I was really proud to be able to give it a go. When the gun went off it was just a pop in the distance. It ended up taking almost 2 minutes to cross the starting line. I hit the Garmin and off we went. I had spent the whole day with my buddy BJ Vinyard. We were in the same corral, number 3, with all the other marathoners with a qualifying time just over 3 hours. We tried to ignore each other for the most part. I set off at 7:00 pace as planned. I had been warned about the array of "wierdos, freaks and lemmings" that would go screaming past in the early downhills and I just let them go. At one point I saw an Asian guy passing on the uneven grassy shoulder. He was just unwilling to show any restraint and couldn't help himself. I wouldn't say a lot of people passed me in the early miles, but there were quite a few. I really wanted to run 6:48 pace because I knew that would get me under 3 hours, but I also knew that it was risky to try and force the pace down. I figured I would run my race and see what pace that meant. Below are my splits for each mile. I had autolap set for 1 mile, so add 3 seconds to each split. Next is my average heart rate for each mile and last is my cadence.

1. 7:07 145 88
2. 7:04 154 89
3. 6:52 158 88
4. 6:47 160 89
5. 7:01 163 89
6. 6:52 162 87
7. 6:53 164 88
8. 6:56 164 89
9. 6:56 164 88
10. 6:58 163 88
11. 7:00 163 88
12. 6:51 163 88
13. 6:55 165 88
14. 6:54 166 88
15. 7:01 166 88
16. 6:45 165 88
17. 7:21 168 87
18. 7:19 170 87
19. 7:01 169 88
20. 7:21 169 87
21. 7:34 170 87
22. 6:47 173 88
23. 7:00 172 87
24. 7:03 172 87
25. 7:10 173 88
26. 7:13 174 87
27. 6:17 181 77 (.39 miles)

First Half: 1:31:52. Second Half: 1:33:30 (+1:38).

I'll finish up tomorrow.

2010 Boston Marathon Race Report Part 4: the training

Plan: Brad Hudson's marathon level 3 plan. It is a 24 week plan ranging from 56 to 87 miles. I also used this plan for the 2009 Illinios marathon. I thought that all in all training went well. Last year I was helping Lori, my wife, prepare for the St. Louis Marathon and helped her with her long runs. That really wore me down. This year I felt like I was able to tolerate the faster paced work much easier, but I really needed to use the final 2 or 3 weeks to recover from a lot of aches and pains.

Tune Up Races: I did three tune up races during my plan. I did a half marathon in Forest Park in January in 1:30:51. I did a hilly 5 miles in University City in february in 32:03. Then another hilly 10 miles in 1:05:25 at McKendree in March. I did all of them with just one easy day prior, usually an easy 6 miles. These results indicated that I was probably ready to run a marathon just above 3 hours, perhaps just under with a perfect peak and an ideal race.

2010 Boston Marathon Race Report Part 3: More opinion

OK. Well I'm not quite ready to discuss the race specifics.

Garmin: I run with a 305 with HRM. I don't use heart rate during the race but I like to have it. I also ran with a foot pod for cadence. I also downloaded another guys 2:59:51 Boston Marathon course. When I go for a run I have auto lap set for every mile. From now on I will consider turning it off. I have consistently found that after 26.2 miles my Garmin will say 26.4 and underestimate my pace by about 4 seconds a mile. This time around I tried to factor it in, but I think it just might be easier to hit the lap button every mile.

Strategy: This course has been raced 114 times. I hope someday it will be your turn. Although the race officially starts in Hopkinton the real race begins with the right turn at the Newton Firehouse, around 17 miles. The trick is to get through these hills and be able to take advantage of the net downhill to the finish. This won't happen if you went out too fast. Additionally I would add that the most damaging running is downhill running. The eccentric muscle contractions, fibers contracting as they lengthen, is what causes the problems. So there is a dilemma. Do you slow down on the downhills or let it go and take advantage of the free speed? I think the answer is neither. Run as effort free as possible. Just relax and stride downhill. On the early uphills just stay in damage control mode. This is really difficult. You trained all winter. the gun goes off and you just want to race. I told myself over and over wait until mile 21 then if you still feel like racing, race. For most people this is good advise.

Goal setting: I suggest you make a written race plan. Outline everything in detail. Plan, plan and plan. When it comes to goals. I suggest you come up with several. There are so many things that can go right and wrong. If you have only a specific time goal you really set yourself up for disappointment. For example if it is a hot day forget a PR, because it is not going to happen in Boston even if the weather is good! So pick a few more goals. Try to beat your seeding (race number minus 1000). Try to requalify. Man, but most of all enjoy the gift God gave you. If you've run a well paced marathon this race if run well will really reward you.

Aid stations: This is a big deal. I guess there are 24 stations, every mile starting at mile 2. The tendency at the first few is for everyone to swamp the right side of the road. My advise is for you to start on the left of the corral and run straight on past the aid station. Because, here is the thing, there is always an aid station on the right and the left. So if you miss one side don't slow down or run any farther. It's just ahead, Gatorade then water.

The Crowd: There are half a million people there rooting you on and it is unlike anything I've ever done. However they do get in the way of running the tangents. So resist the urge to high five every kid. Others have said that their arms start to get a little heavy after a few hours of this. I do recommend cooling off or rinsing off the sticky gel and Gatorade with the water they offer. It's probably safe to drink, but don't chance it. I will say that it makes those little kids day when you take whatever it is they offer. You are a celebrity for a day.

Family: We thought we had it planned. I told Lori I would finish at about about 1 pm. So she went to the grandstand as we discussed and they wouldn't let her in without a ticket. So she had to circle around to the other side of the street, the North side. To do this she had to circle the whole finish area. I bet they walked 4 or 5 miles total. After I finished and waited for them I finally borrowed a phone and found them, so she could give me my phone. Incidentally I saw a broken/stomped/obliterated phone that had been dropped at an aid station. I would guess that carrying a phone will add about 25 seconds to your time as well. I would suggest that you let your family fend for themselves and that way you can get warm clothes on, get a massage, eat, drink and meet them in your hotel lobby, where you can call them. Or borrow a phone!

Finish photo: Do not hit the watch! Look up as you cross the finish line. Take your time. Smile and raise your arms. It gets the photographers attention.

2010 Boston Marathon Race Report Part 2: More opinion

Temperatures: Be ready for anything. It can be cold at 6am when you get on the school bus, warm by race start and hot by the finish. Shivering to keep warm wastes energy that is needed to finish the race. I brought an old mylar blanket to sit on that really was handy. I saw air matresses, folding chairs, tents and sleeping bags. On race day it was in the low 40's early. I wore my singlet and shorts under old sweats and nice warmups on top. I had arm warmers (old cut off soccer socks or dress socks), $1 jersey gloves from WalMart, and an old stocking cap just in case. By race time it was warm enough that I didn't need most of that, but I had it just in case. When I turned in my bag, i took off the Adidas warmups that I would put on after I finished. I wore the old sweats to the start. I took them off about 5 minutes before the race started. I was comfortable the whole day. Remember too hot or too cold equals suboptimal performance.

Church: I can't help but thank God for my health and the support of my family which allow me to run every day. FCA Endurance has a marathon Sunday service.

Movie: Watch Saint Ralph in your hotel on Sunday evening even if you've seen it before.

Breakfast: Don't be afraid to eat breakfast before catching the bus. Remember to use the restroom before getting on, because you will be on there about an hour.

School bus: One thing I didn't expect was for there to be people lined up before 6 am. They were the first to get on the buses and get first dibs at the village. We were there at 6 am sharp and caught the second bus. It was smooth.

Athlete's Village: There are plent of PortaJohn's. Drink up and top off the fluids. They have bagels, bananas, coffee and Gatorade. I ate a Hammer Bar and drank water and coffee. There are a lot of interesting people to talk to while waiting. Apparently they have free massage available. It might be something to do to pass the time and loosen you up.

Bag Check: Turn in your bag 45 to 60 min before your wave starts. It gets crazy apparently 15 to 30 min before the race.

Next: the Race

2010 Boston Marathon Race Report, Part 1: my opinions on how to get there and when.

Qualifying: Choose a convenient race close to home that is relatively flat and likely to have a temperature between 38 and 53 degrees during the race. Search for a marathon with a past history of a high BQ rate. Which is the highest? The previous Boston Marathon of course. LINK

Registration: Entry has closed earlier each of the last few years. If you just have to do this race, enter when it opens. So be sure to qualify early, before registration opens if possible. A great race in November may now be too late.

Hotel: MarathonTours.com should be the first place you check and it will likely be the last, but you might be able to find a better deal. Scout around for opinions on the different options. Decide if you want to be near packet pickup, the finish, bus pickup or off site. Decide which hotel has the amenities that are important to you. Remember that it is a holiday weekend, the marathon is heavily marketed and the best hotels will fill with or without you. Any savings off retail will likely beat the rate others get.

Airfare: You are on your own here. Do your homework and plan ahead. Saturday afternoon is the busiest time to fly.

Arrival: Get there early. On one hand this is the biggest and best running expo on the planet, only heaven will be better. On the other all that walking around the day before one of the definitive races of your life is not optimal. So plan to arrive on Friday or Saturday morning and hit the expo. It won't be crowded and vendors will have more stuff. Get your packet Saturday and rest up Sunday. Have friends and family wait in lines for you.

Preparation: Get the timing chip on your shoe and bib pinned to your singlet as soon as you get them, so as not to forget or misplace them. Make a checklist in the weeks before the race. Add to it. Use it to keep from forgetting things. Use it to pack. Review it when you arrive, as there is still time to get anything that was forgotten or lost. Review it as you organize your stuff the night before the race. Review it before turning in your bag. LINK

Prerace Dinner: Make dinner reservations for each night you'll be in town or plan to eat late or early. The North End has great Italian restaurants. Al Dente and Piccola Venzia are two to consider. Eat early on Sunday as you will be up early. Don't overeat either.

The T: Boston's subway is a bargain. Using the T to get to the hotel will save about $25. An unlimitedride pass is a bargain. Don't rent a car, period.

Boston 2010 Race Plan

Prelude

1. Sat. morning easy run with some pick up at race pace.


2. Get to Boston Sat. evening. Cab to the hotel. Check in and got to bed.


3. Get up early and get the BAA 5K packets and help the girls get ready to run.


4. Go to expo to pick up my packet and stay a bit before getting off my feet for the day.


5. Get everything organized for Monday morning.


6. Probably won't run Sunday. Hydrate.


7. Up early on race morning in time to shower briefly and eat a pretty routine breakfast.


8. Get to the bus on the early side.


9. Drink, energy bar about 3 hours before the race.


10. Stay off feet in the Athlete Village.


11. Use the portajohn.


12. Get to the corral early.


13. Throw away the old sweats and donate them to charity.


14. Take a gel and a drink before the gun goes off.

Race: Miles 1 - 5

1. At the gun don't get excited and just run easy.


2. Hopefully the early downhill and adrenaline will help keep the pace at around 7:00.


3. Let the masses stream by, ignore them.


4. Do not race.


5. Do not strain in the least.


6. Enyoy the race.


7. Stay left and use aid stations on the left.

Well that was as far as I got. Read my race report to see how it went.