Tuesday, November 29, 2005

Skipped winter?

I don't know what's happening with the crazy weather but it was more like spring here today and did I hear there was snow in Texas? At noon it was sunny, light winds and about 11C (52F), so I went from long pants, long sleeves and a jacket on Sunday to shorts & t-shirt today. Great, I'll take what I can get cause I know it won't be so pretty in Jan-Feb wearing 3-4 layers plus vaseline etc.

Had a nice jaunt around the Point which I also had a chance to measure again. It's actually 9.1k (or 5.65mi) and pretty close to the 5.5 I had been estimating. Did the loop at a relaxed pace with watch hidden away in 46:15 with HR>135 (80% max) for about 1/2 of the run. I guess my normal pace when running alone is a little harder than it need be for an easy run but going any slower I feel like I'm 'jogging' in place... Also had an appointment to get back for so that might have pushed me along, and not to forget, 'it was sooo nice out' ;-)

Thinking about my Boston training plan and a response I had to someone who read my blog. He asked how I train and prepare for this race differently. My response:
  1. Everything they say about Boston and being a killer course is true x2 but it's still my absolute favorite race. I train as hard as I can despite the winter conditions and have not had 'much' success in doing a good time though I did set a PR in 2002 with decent weather (it was overcast and coolish)
  2. 1st up, my best advice is to train to run a good marathon (whatever you did before) but then to go there with no time expectations at all. Just go to enjoy and savor the great crowds and the event.
  3. simulate the course in training, especially the DOWNHILLS! Practice downhill repeats at race pace on a regular (every other week) but be careful, its very easy to get injured. Distance 400-800m.
  4. long runs with gradual UP-DOWN-hills at the end of your long run. The up-hills start around mile 16-17 in Boston and go to mile 20.5 and then almost all down. Work up to doing some race pace at the end of your long runs too if you can.
  5. run at noonish to simulate the time of Boston. This will help figure out your nutrition needs and what you can handle and then run.
  6. the weather!!! It's been over 70-80F the last 3 years and there is no way a northerner can handle this except running on a treadmill in sweats with the heat up. This is the main drawback of trying to run fast and the biggest reason for the many crash and burns.
Anyway, that's what I try to do. Any other ideas that people have had success with? Maybe we could get the BAA to change the date to Oct. 17??? Not likely, eh?


Andrew said...

Good advice on Boston. A change in attitude would have helped me manage my race better. I'll try it again sometime. One of the things people may not be prepared for is how narrow the road is. Unlike running down city boulevards from the gun, this course winds through a cow path for miles before it widens. This causes a little congestion at the water stops!

Duncan Larkin said...

Excellent Boston advice. To me, that course is all about being ready for 2nd half monsters which your posting addresses. I'd also advise getting an MP3 player with a repeat track of 'COME ON!' 'YOU CAN DO IT!' 'YEAH!' 'ALMOST THERE!' '1/2 WAY!' Seriously, the crowd got to me after a while, I was used to silent marathons, peace, and suffering alone. I wanted it all to go away at the end. This was due to me really being in bad shape at mile 20.

Love2Run said...

I guess I'm just a Boston addict. I'm sure the crowds would get to you when you're having a bad day! I go in with zero time goals and take what she gives me ;-) More cheers please!

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