Kipchoge Boston Course Record?

There is very little difference between runners of similar abilities on uphills, but there can be a vast difference between them on downhills. I know this especially because I used to practice for the downhills and could fly down them much faster than others who were similar to me on the uphills. One of my very close competitors was perhaps 5 or 10 meters faster than me on 3/4 mile uphills, but I quickly left him in the dust every time going down.

My good friend and training partner both got our marathon PBs at the hilly Palos Verdes marathon in California that had both long steep uphills and downhills. On year he ran Boston, came back and said on the latter part of the course he asked someone beside him when they'd get to heartbreak hill and the person replied that they'd already passed it. In my friend's words, the uphills at Boston were nothing.

However I have constantly seen stories from runners complaining about how their legs were toast on downhill marathons, and the reason was because they hadn't prepared for them. And no, just running downhills doesn't prepare anyone for running fast downhills over the marathon distance. They have to be especially practiced to develop that capability, and focusing only on uphills would be counter productive.

Thank you for this insightful post. The question I have is whether or not fast downhill running is a natural talent or something that can be trained? If it’s the latter, I can’t imagine that the goat with the goat marathon coach has not fully anticipated this issue and prepared adequately. If it’s the former, then we won’t know how EK will manage until he races, though he and his camp may already know from his training.

On one level I agree with you but it is surprising how many times people under estimate the challenges of a specific course whether it is hills, downhill, winds etc. Outside of the Olympics the best of the best marathoners have focused on fast courses like Berlin and Valencia or the Nike 2:00 project course and Boston is very different. Also every athlete is a bit different, some naturally do well with downhill and others don't and some are more impacted by weather than others.

Unless someone is running the actual course in question, which is challenging for a marathon due to traffic, etc. training isn't guaranteed to completely simulate the real thing.

I just don’t see an athlete of EK’s caliber underestimating the unique challenges of Boston. I mean, that’s all anybody talks about, how unique this race is and how nobody knows if EK can manage the hills. I think he’s gotten the message and he is prepared beyond prepared. Let’s not forget that EK is 2-3 minutes faster than his main competition on ideal flat courses, Chebet, Kirputo, Desisa. That’s a pretty big talent cushion for EK to work with at this level of competition. I think this will more than make up for any relative deficiencies he has running downhill, if he has any at all.

Using one's typical form on downhills results in a very uncoordinated movement, especially the longer and faster the downhill sections. This was certainly my experience. With practice I was able to eliminate the jarring and learned freewheel down the hills at nearly top speed with minimal effort and be able to continue on with my legs and body in good shape.

Ron Daws wrote an excellent chapter on hill training in his book "The Self Made Olympian" wherein he described his method. He and his training partner Steve Hoag practiced the downhills over several years, the latter attaining 2nd place one year and attributing his success to their practice, and I subsequently followed a similar schedule.

Personally I ran either 1/2 mile or 3/4 mile 90+% effort uphills, jogged an equal amount, flew down the downhills, jogged an equal amount again, repeated this for 8 to 12 miles and continued doing the same on a regular basis. I never came across anyone of a similar ability in a race who could keep up with me on the downhills, which was completely due to this practice.

In the decades since then, most runners still appear to be oblivious to the importance of doing this type of downhill practice but the difference is major.

Well, if the greatest marathon runner we have ever seen and will ever see in our lifetimes hasn’t adequately prepared because of hubris or ignorance, then it will be an unforgettable April 17th, that’s for sure. Me, I think he’s got it. This is a very careful, meticulous, disciplined athlete who leaves very little to chance.

Can’t see him losing. 🇰🇪

I don't disagree with you per se, I am only saying that practice is not always a perfect substitute for race day conditions. It is one thing to practice for downhills, elevation, etc. But until you perform in the actual conditions your simulations may or may not be enough to prepare you.