Boston prep

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Boston prep

Bricks
Runworks 2005 5M Racer
Chicago
Joined: 09 Dec 2004
Posts: 222

Re: Hanson's marathon training plan Posted: Wed Apr 05, 2006 2:39 pm

Yeah, I did the Shuffle. It's quite a spectacle. 25000 Runners for an 8K. Depending on who you ask, there's differing oppinions on why the Shuffle is in April. Most people say it's becasuse there is too much else going on in the city St. Patrick's Day weekend that they can't close the streets for the parade, the river-dying and the race, so they moved it to later in the season to better the chances of good weather. The Hanson's boys roll at the Shuffle anually. Brian Sell had won it the two previous years. As for my race: I wanted to run controlled and strong, but safe. Too close to Boston to risk injury, plus I did 16 the day before. I was tight, but rested and found a running buddy who wanted to break 35. That sounded about right so we ran togther. We did run controlled, talking most of the way but ran faster than planned for a 32:54 and a PR for me by 11 seconds (last year's Shuffle) for a nice sub-33 and PR bonus for my efforts without overdoing it too badly.

Rickshaw
Runworks 2005 5M Racer
San Francisco, CA
Joined: 26 Nov 2004
Posts: 1157

Re: Hanson's marathon training plan Posted: Thu Apr 06, 2006 12:38 pm

Congrats on the great race, Bricks! If you managed a new PR while doing a "controlled run", I'm very impressed. You've got to be liking your Boston prospects now. Feeling ready?

Bricks
Runworks 2005 5M Racer
Chicago
Joined: 09 Dec 2004
Posts: 222

Re: Hanson's marathon training plan Posted: Thu Apr 06, 2006 8:18 pm

Thanks, I feel ready, but with some hesitation. You can empathize, to an even greater degree, but this morning I woke up feeling a bit under the weather. I have been pounding the 'airborn' and the echinacea in hopes to fight it off and feel ok so far. we'll see how that goes, but needless to say, i don't want to be sick on Marathon Monday. Other than that, I feel fit (not like i did this fall, but good). i can't tell where i'm at to be honest. i did my long runs a little fast all winter (usually in the 7:30-7:40 range) and my speedworkouts were spotty with the weather. Again, I'm fit, i just don't know how fit. I also fret a bit about 1) the noon start (nutrition and hydration plan) and 2) the hills. i just can't predict how either will affect me. The weather is a concern, but that's always the case... as long as it's not abouve 70 I can handle whatever after a chicago winter. How are you feeling? Antibiotics kicking in yet? Also, have you checked out Nike's prediction calculator. It's Bosoton specific so it adjusts your splits based on the hills on the course, plus it prints out a nice viewer's guide.... now, if only i could figure out what time to plug in....

Rickshaw
Runworks 2005 5M Racer
San Francisco, CA
Joined: 26 Nov 2004
Posts: 1157

Boston Posted: Fri Apr 07, 2006 10:02 am

Uh oh... fight that cold! What terrible timing. I always try to drink tons of fluids when I feel a cold coming on; does that help you? Just get as much rest as you can, and remember you've still got lots of time to feel better before Marathon Monday. My antibiotics don't seem to be helping. I guess whatever I have is not bacterial. Ugh. Picking a goal pace for Boston is definitely tough. From your recent race times, it sounds like you're in great shape, especially your 8K PR when you weren't even going all-out. It seems to me that you're probably in shape to match or beat your PR if you ran a flat marathon. Adjusting for Boston is tough. Maybe add about 5 minutes to your estimated time? Also, from everything I've read, it's absolutely critical to stick with your plan through the first miles, and not get overconfident and zoom down the hills. Earlier I was sort of hoping to re-qualify, so a 3:15:59 or better, but now I think that's probably too aggressive a goal and I'll blow up trying. Now I'm thinking I'll just jog out of the start at a very easy pace, see how I feel, and keep it around a 7:45 pace. I'd rather save something and finish with a smile on my face, even if it ultimately means I might have gone a minute or two faster with a more aggressive pace. I'll look for you at the Athlete's Village on Monday. We should try to figure out some place to meet and say hi.

Bricks
Runworks 2005 5M Racer
Chicago
Joined: 09 Dec 2004
Posts: 222

Re: Boston Posted: Tue Apr 11, 2006 12:08 pm

3:15 was a number I had in mind, but i have to admit, it's pretty random. i suspect i'll wait even longer to finally decide and agree, i don't care about a minute here or there on my time (that nonsense was for qualifying) but i do care that i enjoy the race for the most part. I agree we should try to meet, especially with all that time to kill. However, I know ZERO about Hopkington and/or the village. We're both in the Blue waiting area right? Any ideas?

mfox

South Orange, New Jersey
Joined: 19 Dec 2004
Posts: 367

Re: Boston Posted: Tue Apr 11, 2006 3:09 pm

Bricks wrote:
... However, I know ZERO about Hopkington and/or the village. We're both in the Blue waiting area right? Any ideas?

I hear they doubled the size of the athlete's village. I'm not sure if it's any closer to town. When I ran it in 2002 it was at the high school down the road a little bit. The center of Hopkinton is turned into a spectator's "bazar." There are all sorts of food, craft, and merchandise vendors (mostly food). I hung out there with friends instead of at the athlete's village. So you could always kill some time by touring that area if you get there real early. Though, keep in mind you also want to stay off your feet as much as possible.

I assume you two will have cell phones with you (and then leave them with your gear before the race). So you might want to consider exchanging cell phone numbers and contact one another before the race.

Rickshaw
Runworks 2005 5M Racer
San Francisco, CA
Joined: 26 Nov 2004
Posts: 1157

Re: Boston Posted: Tue Apr 11, 2006 8:26 pm

Cell phone sounds like a good idea to me. Mfox, thanks for the info. Can runners come and go freely between the athletes' village and the bazaar in the town center?

mfox

South Orange, New Jersey
Joined: 19 Dec 2004
Posts: 367

Re: Boston Posted: Wed Apr 12, 2006 11:02 am

When I ran Boston in 2002 runners could freely go between the athletes village and the square in Hopkinton. I would assume it's still that way; just that non-runners can't freely enter the athlete's village.

Rickshaw
Runworks 2005 5M Racer
San Francisco, CA
Joined: 26 Nov 2004
Posts: 1157

dress rehersal Posted: Wed Apr 12, 2006 12:00 pm

Today's final prep was the marathon "dress rehersal", 7 miles with 2 miles at marathon pace. Unfortunately it didn't go too well... doh! I'm not sure why, so I'll just chalk it up to cosmic rays or something. I wore my shoe speedometer so I could nail MP, but when I started the 2 mile MP segment, the pace felt way too fast. I thought the speedometer must be out of calibration, and slowed to what subjectively felt like a good marathon pace, or about 8:10/mile according to the speedometer. Later I ran along a measured section of trail to check the calibration, and it was spot on. Hmmm... maybe I was running uphill, into the wind, on both directions of the out-and-back. On the positive side, my HR while running my originally-intended MP was at or just below where Daniels says it should be. That probably matters more than the subjective measurement, anyway. Anyone else ever have a similar experience during their final pre-marathon week? Maybe all this grandpa-pace running has made me forget what it's like to run at an honest clip.

mfox

South Orange, New Jersey
Joined: 19 Dec 2004
Posts: 367

Re: dress rehersal Posted: Wed Apr 12, 2006 6:56 pm

Well, as you said Rickshaw, you might as well focus on enjoying the event rather than trying to push yourself to re-qualify. Go out easy and see how how you feel at the half way point. If you're feeling good, take it up a notch, but not much; you'll still have the hills in Newton. Your goal should be to get to the overpass (over I95) feeling strong. That's where the race begins. The weather is warming up here in NJ this week. If it turns out warm on Patriot's Day you'll need to pay extra attention to staying hydrated. You and Bricks know all of this....but it helps to be reminded.

Rickshaw
Runworks 2005 5M Racer
San Francisco, CA
Joined: 26 Nov 2004
Posts: 1157

Re: dress rehersal Posted: Wed Apr 12, 2006 8:46 pm

Where's the I-95 overpass-- around mile 15 or so? Thanks for the weather tip. Last I checked, the weather forecast for Monday looked pretty good, but windy.

mfox

South Orange, New Jersey
Joined: 19 Dec 2004
Posts: 367

Re: dress rehersal Posted: Thu Apr 13, 2006 8:22 am

It's after mile 16. Windy huh? This could be a good opportunity to do what's called "run smart." Don't fight the wind. You should have plenty of people to draft behind. But don't draft too much or you risk overheating (no wind to cool you down). Depending on just how windy it is, think about drafting and stepping out of the draft every so often to keep your body cool. If it's a cross wind then you should consider running to the side of the road towards the direction the wind is coming from. Where there are people lining the course they'll block the wind. Of course, they don't line the course for the entire 26.2 miles, so you'll have to deal with the wind where the crowd is sparse. Let's hope it won't be much of an issue. Just stay well hydrated.

Rickshaw
Runworks 2005 5M Racer
San Francisco, CA
Joined: 26 Nov 2004
Posts: 1157

Re: dress rehersal Posted: Thu Apr 13, 2006 9:43 am

Currently it calls for 17 mph wind from the north, which would be kind of a crosswind/headwind. Hopkinton forecast says 14 mph from the north. Either way it's kind of breezy, but you make a good point that being in a large pack will help block much of the wind. I'll try your suggestions, thanks!

Bricks
Runworks 2005 5M Racer
Chicago
Joined: 09 Dec 2004
Posts: 222

Re: dress rehersal Posted: Thu Apr 13, 2006 11:35 am

I had the same experince yesterday with my dress rehearsal. i did in the fall too. i just feel sluggish on that run for some reason. it could be that i'm off my typical carb-heavy diet most of the week, or just lathargic from the decreased miles. Regardless, come raceday last fall it affected me zero so i'm not worried now. How (when) are you doing the last two runs. He calls for 5 with strides 2 days out and 4 recovery the day before. Last fall I did 7-0-5-4-0 resting the day before. I am debating between 7-0-5-0-4 and 7-5-0-4-0 and between something else entirely where I run today and tomorrow then saturday or tomorrow and saturday adding an extra workout. I hate all the rest in there. Flying Friday is what has me messed up. I'm considering getting up early for a morning run (which i never do in the week) or leaving work a tad early and squeezing it in before my flight.

Rickshaw
Runworks 2005 5M Racer
San Francisco, CA
Joined: 26 Nov 2004
Posts: 1157

Re: dress rehersal Posted: Thu Apr 13, 2006 11:52 am

An easy run on the day before the race is supposed to help with your carbo-loading, since the run stimulates glycogen storage. I also think it just helps keep me loose. My plan is to run 7-0-5-0-4, which fits well with my Saturday flight. But if I were flying Friday like you are, I'd probably do 7-5-0-4-0 or maybe 7-0-0-5-4. Aw hell... frankly, it doesn't really matter. You're as ready as you're going to get. :-)

Bricks
Runworks 2005 5M Racer
Chicago
Joined: 09 Dec 2004
Posts: 222

Re: dress rehersal Posted: Thu Apr 13, 2006 1:14 pm

i've always heard that, but the times i've tried it, i dont' feel as poppy on race day (for shorter races usually) but this is a noon start so i bet a lot of the typical 'stay off your feet' stuff applies differently. you're right, i'm really splitting hairs here..

mfox

South Orange, New Jersey
Joined: 19 Dec 2004
Posts: 367

Re: dress rehersal Posted: Thu Apr 13, 2006 3:40 pm

Depending on your flight times, consider a run after you arrive. You'll both be spending a reasonable amount of time in flight (especially Rickshaw) and a run after you get settled in might help get you re-adjusted. Don't forget about the time change too. For Rickshaw it'll be more like a 9:00am start. Hopefully you'll get adjusted to the time change by Sunday night. Otherwise you may feel like waking up a lot earlier than you would want. BUT...just make sure you get a really good nights sleep Saturday night...that is, try to get extra sleep Saturday night. That way, any sleep you lose on Sunday night shouldn't be a problem.

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