Coach P's Boston 2013 Marathon Report...
Full report pasted below...interested on what the smart folks think about the cadence tweak!!! Thanks Team!!!
My attempt at running the Boston Marathon in 2013 was one of good intentions and a whole lot of reality. I had initially signed up to do it as part of build to a mid-season Ironman (Placid or Tremblant). But then I opted for a late-season race for some "breathing room" after 4 IMs in 16 months had me beat up, so Boston was going to be a target race since I'd have plenty of time to recover. But then my world turned upside down early in the year, meaning I had great intentions but little to work with on the fitness side.
My longest run had been a 15 miler, about eight weeks prior to race day. I began to have some foot pain so I cut the running back and thanks to some ART work (Chiropractic Performance rocks!). I was still hitting the bike with some intensity and quality, but nothing major. Stress levels meant I really wasn't focused on the diet and I came into race day about at about 193 knowing that I had the fitness to run a great half marathon.
Race morning was great heading out to Hopkinton with my friends. I wasn't as nervous as I was excited for my first race since October of last year, and my first Boston since 2011's tailwind year. Pre-race was uneventful and pretty fun. I was in my corral with 5' to go to the start...beautiful weather on tap and 20,000+ running friends to share it with!!!
The Early Miles
Things started out with a huge emphasis on fun. It took about four minutes to hit the starting line and starting the watch. Nothing like a 1,000+ watches "beeping" simultaneously! The early miles were the usual craziness. Everyone swerving and dodging to get into a better position, endangering others along the way. I think the biggest offender was around mile three, with a runner literally walking backwards through the field. Just crazy.
Hitting My Stride: Miles 3 to 13
By about Mile Three I was feeling pretty good and was feeling okay. I wasn't really looking at the watch but in retrospect these miles were just slightly too fast. I had 7:00/mile fitness but I was turning in 6:50s or slightly better.
By the time I hit halfway, I was at 1:30 and on pace for a good day. I could tell that I was accelerating based on the clocks for each mile, but it didn't feel that hard....yet....
Taking A Break (and Bonus Family Time!): Mile 14
By the time I made it through the awesome Wellesley cheering section and the town of Wellesley, I needed a quick pit stop. I used the stop to also tighten my laces and then it was off to find the clan.
They were at mile 14-ish, on the right, with the EN flag. So great to see them out there and get some great hi fives! What a lift!
The (Downhill) Hurt Begins: Mile 15
Soon after seeing the family we begin a serious decent into Newton Lower Falls...and it was here that my quads started to really bark at me. As in how they feel the day after the race, except I am still racing...can't be good. This was one of my slower early miles, if only because I couldn't actually run down the hill.
I began planning ahead for the hills of Newton. I knew I'd be okay heading up or going flat, but that the downhills would be trouble. I paced the hills pretty well only loosing 10 to 20 seconds per mile off my average pace at the time. The crowds certainly helped, as did some extra special coke thanks to Breakthrough Performance Coaching!!
My worst mile on the day was in here, trying to will myself down the other side of Heartbreak Hill. My legs were veritably locked here, and I was really worried about the final 10k of the race.
Pushing Through the Fog (Not A Wall this Time): Final 5 miles
I saw Todd from TTBikeFit in Cleveland Circle and I could tell by how he looked at me that it wasn't pretty. Probably worse than I thought. This was all a mental game of convincing myself that every mile was one closer to the finish and that stopping wasn't an option.
I did walk for 10 seconds after an aid station around mile 22 or 23...but then I was back at it. Coming into Kenmore Square was great, and by the time I got there I knew I would be under the 3:10 qualifying benchmark.
Running up Hereford and then left on Boylston remains just an epic finish...one that every serious runner just has to experience. I was able to kick it up a gear and finish with a really awesome grimace on my face.
Future Changes
The Post Race Blur
The tragic events of the marathon bombing have affected so many of us, our friends and our running family. It has put a lot of what I do into much greater perspective, and has really shown just how great a community we have here as endurance athletes. To learn more about how you can help, please view this additional post on the Marathon Nation blog.
Comments
Nice work and way to bring it through regardless. I did the Boston last in 2004 and am inspired to do it again someday. I will do my darndest to get a qualfying time at my next ironman (I assume they would take an ironman segment).
I would be interested in your cadence feedback too. So you ran a 86 cadence and this is lower then normal?
I run 82-84 but try to get it a bit higher. Though at 6-6 not sure that I should be trying for a much higher cadence. My foot speed probably equals a shorter person at higher cadence?
Despite no long runs, finishing up on Boylston is still worth the effort, and pain. Marathon's version of Ali'i Drive, Centre Court @ Wimbledon, etc.
Two nights ago, I realised I should have another go there in '14. I turn 65 a week before the race, which gives me an additional 15 minutes to play with when trying to qualify, and both the runners and the spectators will be making a special statement I want to be a part of. When I realised that the BQ minus 22 minutes = my long run pace, it became game on. I figure 8 weeks, and three runs of 16, 18, and 21, following a 2 week transition after my early season A race HIM, will do the trick. Targeting July 14 in Missoula MT.
Cadence? I've been doing two things over the past 2 years to try and keep my cadence up: make sure I hit 90+ right off the bat on bricks, and getting up in Strasburg territory (99-100) when doing TP and IP intervals. I now naturally fall into a cadence of 93/4 when running @ MP. A foot pod was mandatory. I don't know how that translates to someone your height.
Robin, I believe Kona and Louisville are the only Ironman race that would qualify as a BQ. Remember, BQ has to be done on a certified course and Kona and Louisville are the only certified courses on the IM circuit.