Steve West Boston Marathon Report 2012
Age 54, 2nd Boston Marathon
18th stand alone marathon since 2004,
EN member since Oct 2010
Estimated finish 3:45 – 3:50
Actual finish 3:49:49
Prologue
Last year I started way too fast and I knew I was heading for trouble by mile 12. I suffered thru most of the Newton hills before the wheels came off the bus. Quad pain forced me to walk several times after Heartbreak Hill. The crowd noise only made my suffering worse and I wished I had brought ear plugs.
This year I wanted redemption.
Initially I wanted to execute a perfect race and set a PR at Boston but then the heat wave was forecast and I actually embraced it. This would be my opportunity to focus specifically on execution. Do it right or end up in a med tent.
The Plan – no walking except aid stations and to finish strong. Gu every 4 miles.
Current vDot: 46.74 – adjusted to 44.74 @ 7:59 rounded to 8:00 for race
Primary governor would be Pace, but limited by Max HR. First 5 miles HR needs to be below 160 (mid zone 2), after that Max HR at or below 166 (mid zone 3) or I know I would end up walking in the heat.
Heat adjustments from EN’s TIRP calculator I entered vDot of 55 into the TIRP to force the EP (7:54) to be similar to my MP (7:59)
Used forecast data from NWS for hourly input and extracted the delta by hour (minus the 30 seconds built into the first hour)
10AM 71* + 16 sec
11AM 74* + 20 sec
12PM 77* + 29 sec
1PM 79* + 36 sec
2PM 81* + 45 sec
It turned out the day was much hotter than the forecast I used, as my results show. However I think my method and usage of the TIRP was very effective for pacing.
BM course adjustments: Combined adjustments Actual
1 – 5 …. + 15 sec @ 8:15 @ 8:31 @ 8:54
6 – 16 … - 5 sec @ 7:55 @ 8:15 – 8:24 @ 8:21
17 – 21 … + 10 sec @ 8:10 @ 8:46 @ 9:01
22 – 26.6 ….. @ 8:00 @ 8:45 – 8:50 @ 9:04
The Race:
Was feeling the heat at the start and was already considering adjustment to my initial pace. Stopped for a pee break at 1 mile (woods) and was sweating profusely as I restarted. High HR matched my RPE and so I held back even more.
It wasn’t until just before 10K that my metabolism settled down. Sweating slowed, RPE and HR lowered and running became easier. Some loud spectators reminded me to put in my ear plugs. Best thing I did all day! It let me hear my HR and foot steps but not the crowds. I was in my own little world – my box, and no one else is allowed in.
Water x2 at every aid station plus 1 or 2 waters over my head. Very effective at my pace for cooling, never over heated the entire course. Other cooling aids included ice in the shirt at mile 8 but was too cold and many, many hoses and sprayers along the route.
The entire race I kept in my box, running tall, feeling strong, no cramps, no spasms, no leg pain of any kind. RPE and HR were in my target zones up to mile 23. From there to the end, my RPE was creeping up and HR was slowly drifting down. It made me aware that I was getting near the wall – a place I did not want to cross, so I didn’t try to kick it up at the end. My intention from the beginning was to manage the entire race, not just the first 25 miles.
Carnage around me started early – I knew it would. Too many people going too fast the first half – but not me. With each passing mile I saw more and more super fit people struggling, often angry about their condition. I smiled quietly to myself at the sight.
Epilogue
I did manage to run the entire course, walking only at aid stations – never more than about 15 seconds. Gu at 4, 8, 12, 15, 19, and 22. Never overheated, no GI distress, and no muscular problems. No post race headache or other symptons of dehydration. A well run solid race.
Stats 2011 2012 Change
Finish 3:37:02 3:49:49 +12:47
13.1 1:42:47 1:52:19
26.2 1:54:15 1:57:30
Split +0:11:28 +0:05:11 -0:06:17
5K delta 1:51 0:54 (fastest 5K split vs slowest)
Ranking 2011 2012 Change
Age Group 831 469 -362
Gender 7395 4876 -2519
Overall 9692 6370 -3322
Extreamly pleased with my race execution and results - especially the significant bump in my standings.
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Comments
That is a great race you EXECUTED! Very well done, Sir.
Joe
OK Mooseman here we come!