boston execution

Patricia Rosen

I usually use the terrain to do a race... like don't work the uphills too much... I've done Boston before also but want quick info on whether I should really be holding back that much on the down hills.

Coach Patrick

@Patricia Rosen -  so excited to follow you on Monday. Remember my family and I will be at about mile 15 on the right-hand side with the EN Gear Guy ureide

We had a member right a great article about it a few years ago and I think it's a simple as this: you have your gold target pays for the day, every time you going uphill just add 10 to 15 seconds to it, and every time going downhill takeaway 10 to 15 seconds.

So if you go over the 10 minute mile, you would run up at 10:15's in down at 9:45. The goal is to try and flatline that heart rate is much is possible. So I don't want you to think about holding back on the run so much is not running specifically to that target pay takeaway 10 to 15 seconds.

So if you go for a 10 minute mile, you would run up at 10:15's in down at 9:45. The goal is to try and flatline that heart rate is much is possible. So I don't want you to think about holding back on the run so much as not running specifically to that target pace. 

Patricia Rosen

Thank you!  I forgot about you all being out there!  Hurray!!!!!

I will be looking for you! 

Patricia Rosen

so I got a BQ of 4:24:06.... might not be enough although I don't think I want to do it again next year....  fantastic experience!  maintained a pace of about 10:00 which is pitiful compared to my prior races but it was hot...   regardless, I loved it and very much appreciate your input!  My new shoes, Altra impulse helped a lot...

Patricia Rosen

I just found your podcast!

Patricia Rosen

4:24:36 not 06  my husband gave me an extra 30 seconds!

Coach Patrick

@PattiTris1965 - he loves you. If it makes you feel any better, two doodes in my town 45 and 48, went 4:19 and 4:29....you are a ROCK STAR!!!!!

So proud!

~ Coach P

Patricia Rosen

Thanks, coach!  BTW, since I'll be 65 next year I qualified easily for my next age group...  Wow!  My husband says I MUST go back next year! so he can come with me  BTW, your input was critical to my execution.  If you look on Strava you'll see the heart rate was perfect and the pace was steady average...  proving... listening to your coach makes a difference!!!!!

Coach Patrick

Looking at that Chart, it might be your best race I've ever seen. AMAZINGLY steady. Congratulations to you!

Carrie Chavez

Great to see you both in Boston ( Patricia and Coach Patrick). Congrats on requalifying and the ninja pacing. XO Carrie

Coach Patrick

@Carrie Chavez - 

You too!! You looked FANTASTIC...so good to catch up with your lovely parents. They are so proud of their baby...

~ Coach P