Average_Joe wrote:
I have a copy of Bill Squires approach to running Boston somewhere around here. He breaks it down into a few segments with very specific strategies. If ever there was someone to listen to about how to run Boston, it would be Bill Squires. I'll try to type it up tonight and add it to this thread.
Finally found it. It's in my copy of Higdon's book on Boston. Much of it is obvious, but some might find it interesting:
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Analyzing Boston's Course:
While preparing athletes to excel in the Boston Marathon, coach Bill Squires minutely analyzed the course. "I probably spent more time looking at the route from Hopkinton than anyone," says the Greater Boston Track Club mentor. he even rolled golf balls along the road to identify its cant. Both for training and strategic purposes, Squires divides Boston into four midcourse segments, not counting the start and finish.
Prelude: Hopkinton to Natick (0-10 miles)
PROFILE: Elevation drops from 462 to 177 feet.
ANALYSIS: Squires sees this stretch as preparing to race. He advises not to run it too fast. "Nobody likes the first mile and a half because it drops so sharply," says Squires, "but after that you have a nice, undulating terrain and good footing."
ADVICE: Have fun. Take it easy.
1. Natick to Wellesley Square (10-13.1 miles)
PROFILE: Elevation drops from 177 to 137 feet.
ANALYSIS: This segment includes a few mild hills but nothing challenging. Runners need to watch the slant of the road to avoid running on an angle. "There's always two or three wild guys darting out i front," he says. "Behind are overmatched runners trying to hang on. Between is the midpack rolling along in control--and that's where you winners come from."
ADVICE: Stay alert. Hold position.
2. Wellesley Squre to Newton Lower Falls (13.1-16 miles)
PROFILE: Elevation drops from 137 to 49 feet.
ANALYSIS: Other than the opening mile, the drop to Newton Lower Falls is the longest and steepest hill on the course. "The hill lasts three-quarters of a mile," he warns. "You can really destroy your legs if you overrun it trying to stay up."
ADVICE: Yield ground cautiously.
Newton Lower Falls to Cleveland Circle (16-22 miles)
PROFILE: Elevation rises from 49 to 236 feet, then drops to 147 feet.
ANALYSIS: Squires calls this stretch the Killer Chain. Runners must negotiate a chain of stepped hills culminating with the infamous Heartbreak. Then they encounter a sharp decline past Boston College. "Everyone overlooks the first hill before the Fire House," says Squires, "but it sets you up for the tough stuff later. Boston can be won or lost here."
ADVICE: Relax on the ups; run the flats and downs hard.
Cleveland Circle to Kenmore Square
PROFILE: Elevation drops from 147 to 20 feet.
ANALYSIS: This last segment goes downhill, but gently down. "If you keep your concentration, you can run fast up while still recovering," says Squires. Opponents who have been softened on the uphills can be dropped during this downhill segment.
ADVICE: Keep your focus maintain your speed
Coda: Kenmore Square to Finish (25-26.2 miles)
PROFILE: Flat with slight incline on Hereford Street
ANALYSIS: Very few marathons are won or lost in the last mile. Squire's athletes don't train on this part of the course. "There's too much traffice," he says.
ADVICE: Concentrate on form. Smile breasting the tape
Squires made his course analysis to aid runners capable of winning Boston or placing in the top ten. But the same analysis works for midpack runners attempting to achieve personal bests. "Runners who start behind become frustrated in the first three miles down to Ashland because crowded conditions prevent them from running full speed," says Squires. "But when the course opens up, the have to remain in control, at least through Wellesley. If you can maintain your composure, you'll pass a lot of people in the last half of the race"
Squires adds: "Running the marathon is like a game of chess. Those who have the most pawns win at the end."