The Boston Marathon will chew up, crush, destroy, and generally reduce to a sobbing mess many very good runners. The course elevation profile is ideally suited for producing fast times (huge net elevation loss), but the psychology of Boston tricks you into self-destruction.
When you stand on the start line in Hopkinton, MA, make sure you have an honest assessment of what you intend to do. You must qualify to enter, and it is not easy to meet that time for most people. When most people do Boston for the first time, they are within a year or two from a breakthru running performance. Make sure your fitness and preparation are in line with your performance goal. Don't risk a sophomore slump by allowing your confidence to outpace your preparation. Set a realistic goal and base your race plan on it.
The field at Boston is much more competitive than any other running race you will do. But that doesn't mean that the average runner at Boston will use smart strategy any more than at any race. Everyone starts too fast. Despite being Boston, you will still see the usual parade of assorted wierdos and kamakaze artists start at breakneck pace. You will want to, as well. Don't let adrenaline persuade you to make this error.
The First 5 Miles
The first five miles make it especially difficult to hold back and be patient. That is because the race begins with a literal plunge in elevation. The first 1/2 mile drops 150 feet. And the course continues to loose elevation until mile 5.
It is exactly this first half mile, followed by the next 5 miles, which give you the false sense that you can run much faster than your goal average speed. If you go out significantly faster than a realistic goal pace, then you are headed for the fall.
You have to ignore this free speed. You need to reign in your pace and do the exact opposite of every runner instinct in your body. Do not try to "get ahead" on time. It doesn't work. Stay exactly on pace, even splits, and just enjoy how exceptionally easy it feels. Hold back, keep drinking Gatorade, get ready to sock away some gels and electrolytes....and be patient.
The Middle Miles: This is the "busy work" of a marathon. You will see from miles 5-15 there is some gently rolling terrain, but for the most it is pretty much flat. Just tick off the miles staying on pace through these middle miles.
Mr Greedy who went out 20-30 seconds per mile faster than his goal pace now has a dilemma: Does one slow down to the average goal pace or be really greedy and try to hold this faster pace? The best answer is don't put yourself in this situation. Use those first five miles to enjoy an especially easy start. Then from miles 5-15 you can hold the same pace and "settle in" to ticking off those marathon miles.
Running a marathon really is a matter of 2 variables: 1) Don't start too fast, and 2) Take in enough hydration/calories/electrolytes to get you to the finish line. If you have followed my advice thus far you have done #1. Now make sure you drink Gatorade at every aid station. Also try to get some gels and electrolyte tablets down. This is how you stretch out your glycogen stores for the crucial final portion of the race, which I will discuss momentarily.
But first there is a distraction....
Photo: The ladies of Wellesley College.
The student body of the all-female Wellesley College line mile 13 of the course. It is a solid wall of females screaming and cheering you on.
Photo: Be prepared for uplifting cheering, but don't let the excitement distract you.
The stimulus of this level of enthusiasm may compel you to pick up your pace for a mile. You may want to slap a few high fives to the ladies, receive a hug, or maybe even propose to one of them. My advice here is to enjoy the experience, but keep your head in the game. Along Wellesley College, and along the entire course, don't get overly caught up in the excitement. Along the course avoid getting into extensive interactions with other runners. Stick to your game plan, flash a thumbs up or wave to those gals, but stay focused.
You may have noticed that Mile 15 on the map above contains another steep descent. That will be your last downhill for a while, as we enter the "crux section" of the course.
Part 3: What Goes Up Will Come Down...Hopefully FAST.
From Miles 16-21, Boston's course predominantly climbs. Yes there are a few rollers, but you are basically socked with one hill after another. Looking at this map it appears to be 4 substantial climbs, with the top one from Mile 20-21 being the infamous Heartbreak Hill.
If you have paced yourself wisely and patiently, and if you have been dilligent with your nutrition, then you should have plenty of energy to be a bit aggressive on this section.
This is not meant to be an article on how to run uphill fast, but be sure to keep a quick cadence, keep your posture tall, and avoid staring at the ground right in front of you. Your pace may slow a bit on the uphill (yes, do avoid blowing up), but attack the top of each hill, crest it, and get back to speed on the next flat or downhill. If you have gotten this far with a decent reserve, you should be able to get from mile 16 to 21 while staying very close to your goal pace.
The 4th Quarter Smackdown. The whole goal at Boston is to get to Mile 21 without blowing yourself up or bonking. Yes, it is true, if you can get to Mile 21 I believe that you are almost guaranteed to meet your goal time or even crush it. The reason why is that the last 5 miles contain as much downhill as the first 5 miles.
Compare:
Photo: First 5 Miles.
Photo: Last 5 Miles.
Be aware that the last two miles are mostly flat, and they do twist around the streets of Boston a bit. Run tangents, stay focused, and get "on the rivet." Make the trade that you will not give yourself any comfort...push with everything you have until you cross that finish line. But if you just couldn't hold back during those early miles--if you had to be greedy and tried to put "time in the bank"--then here your suffering will be complete. You may have bonked or experienced shredded leg muscles, but worst of all you get no benefit from those lovely descents at the end. You will be prematurely depleted.
If you follow the advice of this article then you will be ready to uncork these last 5 miles.This is the best feeling in the world, running the last 5 miles of a marathon strong, agressive, faster than pace, and nailing a personal best time. Don't get me wrong....the last 5 miles of a marathon are hard work no matter how you've paced yourself. But if you follow this race strategy, your final effort, that home-stretch push will get you to the finish line faster than your goal time, maybe even faster than any marathon you've done before. Here's hoping that everyone who goes to Boston has great race.
Photo: The author having a great day at Boston Marathon 2007, despite a Nor'easterner.
Want more on Boston? My blog entry from Boston Marathon 2007 [link here.]
Stephen Taylor
Endurance and Triathlon Coaching
Nashville, TN
Boston Marathon
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