Boston 2015...And Reflections From Boston 2014

We are less than a week from the joy and pain (from mile 6 on and especially from mile 23 -26.2), but I'm thinking a lot about Boston 2015!

This is probably partly due to my reaction of the wheels coming off late during Boston 2014 and thinking "I can do this race better!"  The wheels coming off show pretty well in my splits:

The first half of the race I ran 1:33:30, and the second half of the race I ran 7:31 slower....so in 1:40:01. What doesn't show well above are four miles at close to 8 minute pace at the very end. I lost about five minutes there. This isn't all that bad, but I actually hoped to run 3:05 total for the event. I still think 3:05 is a reasonable time for me, but I need to modify my training going into next year in order to make the next jump up. 

Here's what im thinking in terms of modifications:

1. Practice running downhill at race pace. This is my number one training modification. I can see this happening on Geddes, hospital hill or out at Cass-Benton in the form of repeats. 

2. Do at least half of marathon pace runs outside and include hills during the runs. This wasn't possible this year due to the harshest Michigan winter in my lifetime, but I'd be surprised if we had that again. 

3. Make 6:45 or 6:50 the target pace for next year's event. This isn't a huge jump. I will need to make sure my speed continues to develop this summer and fall, but I think it is reasonable. 

4. As far as diet goes, I need to eat less junk and figure out if weighing five pounds less might make sense. I've been at the same weight for about four years, and it seems a good weight for me. However, some investigation here makes sense. I should likely start this investigation now. 

Things that went well in training for Boston 2014:

1. The quality of my workouts was high due to the treadmill. I didn't always love the treadmill, but it did serve me well helping me to stay consistent with pace goals

2. Run focus with lifting but not much swimming or biking. 

3. The Higdon Advanced 1 plan woke dwell again this year. And it fits my schedule fairly well with more time required on he weekends. I wonder if the Higdon Adavanced 2 would make sense.

That's it for now...tri season began yesterday, so biking and swimming need to ramp up now. To that end I started more intense lifting yesterday and am looking forward to riding today (outside!) with the young bucks at 10 am.  Hoping it all goes well and it gets me on the path to riding faster this year. 

Three Tips for Running Downhill | Runner's World

I think this mostly explains the issues I face yesterday in the Boston Marathon…

http://www.runnersworld.com/running-tips/three-tips-for-running-downhill?cm_mmc=Facebook-_-RunnersWorld-_-Content-Training-_-RunDownhill

Three Tips for Running Downhill

When most runners tackle hills, they focus on the difficulty of the climb. But downhill running poses its own set of challenges - and rewards.

Descending feels easy aerobically, but each step triggers muscle-damaging eccentric contractions in the quadriceps and lower legs, says Greg Wells, Ph.D., an exercise physiologist at the University of Toronto and the author of Superbodies: Peak Performance Secrets from the World's Best Athletes. On level ground, these muscles shorten as they fire; on declines, they elongate while under tension as they work to control your speed. This creates more micro-tears in each fiber, which stimulates muscle growth but leaves you fatigued and sore. That's one reason the Boston Marathon, with its four-mile downhill opening stretch, is such a hard course.

Practicing running down hills prepares your body to handle these eccentric contractions, decreasing the negative effects and improving your performance on net-descent courses like Boston's. But even if you're not training for a hilly race, you can benefit from incorporating regular downhill running into your routine: The muscle you build working on the decline translates into faster paces on any terrain. You will be able to run faster with less effort, giving you the ability to perfect your technique at near-top speeds. And then there's something any kid could tell you: "Downhill training can be a tremendous amount of fun," Wells says. Here's how to safely enjoy the way down.

Select Your Slope

You can practice downhill running through either focused repeats or an extended run on a hilly route (see "Perfect the Plunge," below). Either way, you'll want to choose your hills wisely, says Sean Coster, an exercise physiologist and running coach at Complete Running in Portland, Oregon. Extreme grades - say, 20-percent drops - increase the impact too much (and the risk of ankle, hip, and knee injuries). Instead, look for a gradual slope of no more than eight percent. (To determine the grade, use a GPS watch that tracks elevation: Run up the hill and then scope your data for the elevation change. Divide this by the distance you ran in feet to get the slope - .08 equals eight percent.) Choose softer, more forgiving surfaces, such as grass or gravel, if you're new to downhill work. But if you're training for a hilly road race, progress to some paved declines in the months beforehand to practice, says Rebekah Mayer, national training manager at Minneapolis-based Life Time Run.

Focus On Form

Use mental cues to optimize your form and reduce your injury risk. Instead of looking at your feet, pretend you have a grapefruit nestled between your chin and your chest, Coster says. This keeps your gaze 10 to 15 meters in front of you and your posture upright. Engage your core and lean forward slightly from the ankles, aligning your upper body over your lower body or even slightly ahead of it - battling your natural tendency to lean backward and slow down, Mayer says. As you descend, shorten your stride and quicken your cadence. That way, you'll take lighter steps and land more on your midfoot instead of using your heel as a brake. And keep a slight bend in your landing leg to avoid absorbing all the impact in your knee, Wells says.

Time It Wisely

If you're planning for a descent-filled race, begin adding downhill workouts early in your training schedule. "As with any new training type, it's always best to start small," Mayer says. Begin with one downhill session every other week. Eventually, you can work up to one or two per week, but schedule another only when you've completely recovered from the previous one, Wells says. If you're running a race with extremely steep downhills, make at least a few of these workouts race-effort runs that include similar terrain, Coster says - but avoid downhill repeats on such sharp declines. And dial things back again as your race nears. Avoid pushing the pace on downhills two to three weeks beforehand, when the risk of injury outweighs the benefits, Mayer advises.

Related Articles

Post race dinner!

Approaching the flat Coke bounty at mile 20

Thanks Patty and Eileen!

Thanks also to my running escort and on course photographer Steve McLean!

At the finish line morning after...

Morning after marathon walk on Boylston St.

I was looking strong at mile 10!

Coming Up Heartbreak Hill

Wheels were threatening to come off at this point

On Heartbreak Hill - mile 20-21

Wheels were starting to come off at this point. I knew it was time to suffer and try to hold on. Thought several times "just don't stop because you won't be able to start again." There were moments I didn't know if I would finish, but followed those thoughts with "you did the work to get here...now finish the job."

The Morning After

I am seriously sore as I'm laying in bed. It actually hurts to move my legs! Hopefully things will loosen up soon. 

Yesterday was an experience I won't forget - and not just because my body is so beat up this morning. I am very, very sore. 

The sights and sounds are something I've not experienced previously even at races like the Chicago Marathon with even more people running. This was partly due, I'm sure, to the attention given to this race after the bombings. Apart from that the history and traditions of this race are so evident. This was most obvious to me in the morning before the race as I was invited with my friends into 85-year old Louise's home in Hopkinton to relax, use indoor plumbing, and talk about the Boston Marathon. Louise has lived in Hopkinton for decades. Clearly marathon Monday is one of the best days of the year for her as she looks forward to being around the runners. As I left her house she told me to come back next year!  "Just come in the back door and make yourself at home."  Wow! I hope to post a pic of her later today. 

I've got so much thanks to give for the support, love, and kind words I've received.  I will have to work on putting it into words soon but please know I am touched by your kindness. I am a very lucky person. 

To start with - thanks to Stephanie. She's the best. I certainly couldn't follow my passion for excercise without her support. And her support while in Boston while I was somewhat nervous and uptight - before the race - was great. 

Here is an oncourse pic from yesterday taken by Mrs. Corrigan at mile 20 cheer station:

Boston Marathon 2014 route, start time, live stream & TV coverage schedule - Roanoke TV | Examiner.com

www.examiner.com/article/boston-marathon-2014-route-start-time-live-stream-tv-coverage-schedule

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The wheelers are up and ready!

Sports Illustrated Cover This Week

Night Before Update

This race can't start soon enough. This waiting is killing me :-)

I'm hoping the training taper I've gone through pays off. I've gotta say it doesn't feel good right now but maybe I will have extra energy tomorrow. 

Here is the plan for tomorrow: 

5 am 

- wake up and eat breakfast: two bottles Ensure, bagel with peanut butter, beet juice, cappuccino. 

- get dressed

6:15 

- begin walk down Boylston St. to Boston Common where I catch a bus to Hopkinton

- bus departs at 7 and takes about one hour I think

8:00 

- arrive in Hopkinton and walk to a friend of a friend's grandmother's house...apparently she is happy to host runners each year in her home WITH her indoor plumbing! Otherwise runners have to wait outside at the local high school. 

9:45 

- begin walking to starting line and line up

10:25

- wave 2, corrals 1-3 start

- I'm in corral three so not quite sure how long it will take me to cross the starting line

Atmosphere here is something I've never experienced.  It is just so big and crowded and emotion filled. The hotel where we're staying is very close to the road the race finishes on, Boylston St., so we are right in the thick of it. 

Hoping for a good experience mostly. And hoping the plan I've followed helps me get there fast. 

Memorial at Boston Marathon Finish Line - where first bomb went off

Race Day Look

For those of you on the course in Boston, this is what I will be wearing during the race. I will likely have some black arm sleeves on as well.
:-)

Duck Boat Tour!

Walked The Town With The Simin Family

Had a joyous time walking around Boston and eating dinner with the Karl Simin family yesterday!

I grew up with Karl in Saline ... He now researches cancer solutions in his lab at the University of Massachusetts.

At the Boston Finish Line on 3/19

One day to go!

I'm up for the day...slept pretty well. Went down to the lobby of the hotel for Starbucks and am now enjoying it. 

Schedule for the day: 

7:30 go for a short run and then shower

9:30 Boston Duck Boat tour with Steph followed by sitting around and some mall walking for the rest of the day. 

I will also get my race day clothing ready to go at some point. I will post a picture later for those of you who are at the mile 20 cheer station!

Thanks for reading!

Found My Secret Weapon In Boston

Bib Number 11168

Arriving at Expo

Kara Goucher Sighting

Leaving DTW

Leaving Detroit now headed to Boston....about 20% of the passengers seem to be running the marathon. You can tell because they are all wearing their old Boston Marathon jackets.

Orange is the New Boston | Jackets | OutsideOnline.com

www.outsideonline.com/outdoor-gear/clothing-apparel/jackets/Run-Happy-at-Boston.html 

 

Q&A With Shalane Flanagan | Runner's World & Running Times

Good read about an American woman who could win Boston:

http://www.runnersworld.com/boston-marathon/qa-with-shalane-flanagan

A Marathoner's Race Checklist

Very helpful in making sure I don't forget any essentials:

http://www.runnersworld.com/races/runners-race-checklist

Sam Adams 26.2

This year's Boston Marathon holds special significance the world over. After the terrible events of 2013, the over one-hundred-year-old tradition is drawing even more attention and enthusiasm. Whether you're an active participant or not, there's still lots of ways to join in on the festivities. One tasty alternative is seeking out Samuel Adams' third annual offering of its Boston 26.2 Brew. Jim Koch and his staff have put together a refreshing Gose-style beer perfect for a post-Marathon toast. Brewed with malted and unmalted wheat, coriander, and salt, this easy drinking beer actually provides natural electrolytes and asKoch says, "a pasta-size portion of carbohydrates."

Source URL: http://www.bostonmagazine.com/restaurants/blog/2014/04/14/sam-adams-26-2-pub-crawl-map/

My secret weapon

The stuff is the best. It helps you run faster and you get it from a local Mitchell School business.

Boston Marathon Forecast: Can’t Ask For Much Better Weather « CBS Boston

http://boston.cbslocal.com/2014/04/17/boston-marathon-forecast-cant-ask-for-much-better-weather/

4 miles, 4 days before the BM

Would you like to follow me at Boston?

If you are interested in receiving updates (for better or worse) about my Boston run, you can sign up for text messages alerts by checking this link:
http://www.baa.org/races/boston-marathon/participant-information/att-athlete-alert.aspx

My bib number is 11168.

Thank You!

To my friends and family who have supported my run and Dr. Karl Simin's cancer lab through Crowdrise, thank you! You are on the team!

If you've arrived at this site and would like to donate still, please do by clicking the link below. Your contribution will go directly to Dr. Simin's research.
http://www.crowdrise.com/helpfightcancer/fundraiser/kevinkarr

An update about Dr. Simin's work from the man himself: "My collaborator and I found a new way to inhibit tumor growth, including melanomas. This is still just research in the lab, but we hope to translate these findings to the clinic to directly benefit cancer patients. It's been a long, difficult journey but it has also been very rewarding."

Few More Days To Go

Final packing tonight and then flying to Beantown on Saturday!

Can't wait!

Tweet from John Mott (@jackmott42)

	John Mott (@jackmott42)
4/14/14, 8:58 PM Everyone qualified for Boston either has a LOT of talent, or has done a LOT of hard work, or a good bit of both. Good luck!

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