Boston Elevation

Here is a good visual on why running a more conservative early pace at Boston is prudent. Check out the total elevation of the Boston Marathon from Marathon Guide.com.

Tips for a better Boston Experience

Good Luck to everybody who will run that little race on Patriots' Day. You may want to check out this excellent post on fueling for race day by Nancy Clark "Don't make any drastic dietary changes that might upset your intestinal tract."

In the 100th, I learned this the hard way. I spent too much time at a crowded expo trying to get all the cool gear. I didn't make plans for dinner and settled for a really lousy meal that I would normally never eat. I shared a hotel room with non-runners who insisted on staying up late. Needless to say, I woke up tired and ran a poor race with GI issues.

Remember to go out easier than you would in a different race. I wish would have gone out slower in the first half of the 1983, 1984 and the 1996 Boston Marathon! The first several miles are cumulatively downhill, it is easy to get tricked into a pace that is faster than you would normally attempt. At Boston, this is a much more costly mistake. The wall could hit much earlier which makes for a miserable last 6-8 miles.

Goals

At The Runner's Lounge, this week's "take and run Thursday" we are to share our wisdom and experiences. I decided to tackle marathon goals and to share a story about one of my races in which my goal planning was challenged by the weather.

I just read a great article in the June edition of the Running Times on the Two-Plan Rule of Racing (page 18) by Greg McMillian. A group of USATF coaches suggest setting 2 goals rather than 3 goals produce better results. They recommend going into each race with 2 realistic but attainable goals. Goal 1 would be a goal that you would achieve with a perfect day with your best effort. This goal must be supported by your previous training and racing.

The second goal (Goal 2) is the goal that you set which would be the "minimum achievement" for you to be satisfied with the your race. In other words, this is a "must have goal with no excuses".
If you don't attain this goal, you absolutely had a bad race and should learn from your choices during the race.

If all systems are go, meaning your fitness level, the race course and the weather are favorable then, goal 1 is the one you go for. On the other hand if any of these are off then, goal 2 is the one to shoot for.

I feel that this is a great approach to do for the upcoming marathon season. In the marathon you must have a second goal. There are so many variables that can ruin your original race plans.

In the 1998 Detroit Free Press Marathon I definitely used this goal system to my advantage. In the days before the race I determined that as a result of my training & race I was in shape to run below 2:45. This was goal 1. The night before the race, I was watching the Notre Dame at Northwestern Football game on ESPN. It was absolutely pouring down rain and was very windy. This weather system was heading straight for Detroit and I knew goal 1 was in jeopardy! Race morning the weather was actually perfect 50 & no wind or rain. The guys that I had planned to race with took off at our original goal pace. I was very tempted to go with them. It was painful to watch them leave me. The night before I had decided that based on the weather forecast & high winds my goal 2 was to run under 2:55. I knew that the in the first half of the race we would have a tail wind and the second half coming back south toward downtown we would be facing a heavy head wind. The rain came first at around the 9 mile mark. I caught my first friend at the 14 mile mark. On Belle Isle, the wind hit hard at 19 with gusts up to 35 mph. The next 4 miles were brutal! Each mile got slower / from 6:30 to 7:50. The tail wind and the early pace claimed another victim as I past my other friend near 23. At 24 the course turn out of the wind and I was able to pick it back up to 7:10 pace to finish at 2:52:42. Goal 2 MET! Despite the slower time, I still feel that this was one of my best races. If I had gone with my original goal pace, I 'm sure I would have ended up in the medical tent with hypothermia. Having a realistic goal 2 and sticking to the slower pace allowed me to make a positive out of rough weather day.

It is my hope that this helps somebody out there to set some good goals and have the courage to achieve them. Good Luck and may the wind be at your back!

Last week we asked the question, In your typical training week, how may rest days do you take?
The results (20 votes): NO rest days 5% / 1 rest day 25%/ 2 rest days 30% / 3 rest days 15%/ 1 rest day with 1 cross training day 25%