Running my first Boston next month and I'm wondering what strategies people have found work for that course specifically.
It seems to me because of the terrain an "even effort" strategy is best and that using that, one would likely end up a few minutes quicker over the first half of the course and then have to work like hell to slow down as little as possible over the 2nd half.
Thoughts?
Yep, run the pace you trained for and stick to it.
Practice your downhill running. Get your quads used to that. Trust me, you'll understand why at about mile 22.
You need to focus hard to stay on pace for the first 25K. It is so easy on that course to get 2-3 minutes ahead of pace early on.
Run the first 5k at your target pace. It's mostly downhill so it's easy to run too fast.
I ran it with even splits, which involved a much harder effort for the second half. Everyone warned me about going out too fast, but back where I was (3:30 female) the congestion prevented me from being able to go out too fast.
I trained specifically for this course, including weekly hill workouts for most of the four months leading up. I found that the hills were really easy, but noticed that after them, I started seeing a lot of pace bands on the ground, and people who are normally much, much faster than me doing the marathon death march. So, as a few people previously mentioned, train for the hills and watch those first few k.
Canada Girl wrote:
I ran it with even splits, which involved a much harder effort for the second half. Everyone warned me about going out too fast, but back where I was (3:30 female) the congestion prevented me from being able to go out too fast.
I trained specifically for this course, including weekly hill workouts for most of the four months leading up. I found that the hills were really easy, but noticed that after them, I started seeing a lot of pace bands on the ground, and people who are normally much, much faster than me doing the marathon death march. So, as a few people previously mentioned, train for the hills and watch those first few k.
Yep. You have to watch out going out too fast or be subject to the death march. People love to motor down those first downhills with the adrenaline and lots of other fast runners with you or ahead of you. Not what you want to do but still lots and lots of experienced marathoners do it.
Get one of those pace bands she saw on the ground after the Newton Hills and stick to it. I used one last year after being one of those that got caught up in the easiness of those first 4-5 miles in my first Boston and paid for it dearly. The wristband just reminded me that I needed to slow down because it really felt like my pace should be 30 seconds faster. I got it from findmymarathon.com and I see now you can get one with 2 sides that has the elevation on the back of it. There are other sites too. Link to the Boston one.
http://findmymarathon.com/pacebandresult.php?race=Boston%20Marathon.
In the next few weeks, train on hills. It's a hilly course - a net down hill, but in Newton there are uphills right at the time you don't want hills. It helped me to know where each of the hills are in Newton too. Not just where heartbreak is. Good luck.
BostonWilly wrote:
Canada Girl wrote:I ran it with even splits, which involved a much harder effort for the second half. Everyone warned me about going out too fast, but back where I was (3:30 female) the congestion prevented me from being able to go out too fast.
I trained specifically for this course, including weekly hill workouts for most of the four months leading up. I found that the hills were really easy, but noticed that after them, I started seeing a lot of pace bands on the ground, and people who are normally much, much faster than me doing the marathon death march. So, as a few people previously mentioned, train for the hills and watch those first few k.
Yep. You have to watch out going out too fast or be subject to the death march. People love to motor down those first downhills with the adrenaline and lots of other fast runners with you or ahead of you. Not what you want to do but still lots and lots of experienced marathoners do it.
Get one of those pace bands she saw on the ground after the Newton Hills and stick to it. I used one last year after being one of those that got caught up in the easiness of those first 4-5 miles in my first Boston and paid for it dearly. The wristband just reminded me that I needed to slow down because it really felt like my pace should be 30 seconds faster. I got it from findmymarathon.com and I see now you can get one with 2 sides that has the elevation on the back of it. There are other sites too. Link to the Boston one.
http://findmymarathon.com/pacebandresult.php?race=Boston%20Marathon.
In the next few weeks, train on hills. It's a hilly course - a net down hill, but in Newton there are uphills right at the time you don't want hills. It helped me to know where each of the hills are in Newton too. Not just where heartbreak is. Good luck.
I don't think you NEED to train on hills specifically. Just don't go out too fast or brake on the early downhills. I train in S FL and didn't have a problem with the hills.
Make sure you let it rip on that first 10K!!! Put as much time in the bank ahead of time and enjoy your leisurely stroll home.
THUNDER THIEGHS wrote:
Make sure you let it rip on that first 10K!!! Put as much time in the bank ahead of time and enjoy your leisurely stroll home.
Just so you are clear, that person who posted the above comment was either being sarcastic or idiotic. Do not try to bank time ESPECIALLY at Boston!!!
HAHA I'm not sure if that's ever a great marathon strategy! Thanks everyone for the tips.
Go out fast...
Your gonna crack at 21 better to have some time!
First mile and 20-21 (Heartbreak) should be your slowest. Let the uphills slow you down, just keep effort reasonably constant and you'll make most or all of it up on the backsides. Boston is quite forgiving in that the course rolls, giving you a chance to cruise just after a hill has taxed you.
First mile is a big downhill. Why should it be so slow?
Because you want to ease into the race and let the pace come to you. On any course. At Boston it has the added benefit of sparing your quads they will be needed later!