Tips and Tricks of the Boston Marathon – PART 2

There’s so much more to the Boston Marathon (or ANY marathon, for that matter) than just a solid pacing strategy. This post attempts to cover the other pre-marathon stuff that falls in the “miscellaneous…but extremely important” category.

If you missed Part 1 (pacing tips & strategies), I recommend you backtrack and read it HERE.

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Tip #1a: Be cognizant of the weather

This thought came to me after publishing the last post, and it’s pretty important.

The weather is supposed to be pretty mild on Monday. Right now, it’s looking to be in the mid-50s with a friendly NW wind to push you into Beantown. For most runners (myself included), this is actually an awesome forecast. But regardless of what’s forecasted: I urge you to be realistic with what works for YOU. Consider your race plan and goal finish time wisely, and take the heat into consideration.

Last year, it was hot as balls…but no one knew just hot how it actually was going to be until we were in Hopkinton, with the sun BEAMING down over our heads. I remember sweating just standing, waiting to start, listening to the national anthem being sung. Even though I was hot, I stood in my corral, convinced I was still going to break 3.

Fast forward 7 miles into the race, a runner next to me chuckled, “ha, this isn’t the day to PR! Today is about survival.” I was pissed, and I surged away from him muttering, “that’s what you think.”

It wasn’t until mile 14 that I realized I needed to reconsider things. So I changed my race plan, and I finished the remaining miles with an updated goal in mind. I was one of the lucky few to PR.

What I WISH I had done was been a little more realistic, and changed my goal time while I was standing in Hopkinton. I would’ve gone out much slower, and I probably wouldn’t have positive split the race by 4 minutes.

Hindsight is 20/20, I know. But know that if you’re warm at the start of the race…you’re only going to get hotter…and you might want to reconsider your pacing strategy. Avoid a death march before it starts!

Tip #2: Keep off the breaks 

Yes, there is a way to attack the downhills, and yes, you should think about it while you’re running the Boston Marathon.

I compared my body to a car in the first post: I like to consider myself driving in neutral for the first 4 miles; and one of the most important things to think about in this section is keeping off the breaks.

What do I mean? Be kind to your legs as they cruise downhill. Obviously your cadence is going to quicken on a decline (that’s only natural). But another natural tendency–especially if you’re trying to hold back and not go out like a bat out of hell–is leaning back and tensing up in an attempt to slow down.

You don’t want to do that.

Instead, focus on running the hills strategically, and with good form:

• Lean FORWARD slightly (not back)
• Hit the ground with your mid-foot
• Do your best attempt to keep your feet underneath your hips
• Keep your neck relaxed

Or keep it simple and just imagine yourself gliding (prancing?) down the hills in a neutral gear.

Tip #3: Training doesn’t have to be perfect to have a perfect race

Three words: TRUST. YOUR. TRAINING.
More words: EVEN. IF. IT’S. NOT. PERFECT.

The odds of having an absolutely perfect training cycle are slim to none. Everyone takes personal days. Everyone gets a cold. Everyone needs to take extra days off to rest a little niggle. Everyone has to deal with LIFE, even professional runners.

Needing to take a string of days completely off–even weeks off–from running does not mean you’re going to have a terrible race. Depending on the reason for the time off, you may have to adjust your goal time. When in doubt: be rational, realistic, and conservative. But also trust that even though you took March 3rd through 6th off for that tender ankle tendon, it doesn’t mean you can’t PR.

Training is cumulative (which is why I hate hype on things like “ZOMG PEAK WEEK”) and it also takes a pretty long time to get “out of shape” when you decrease your aerobic activity. Even if you need to skip multiple days; what’s important is the work you’ve put in over the course of your ENTIRE training cycle.

Also, when we held our live chat last week, one of our coaches, Tim Ritchie, brought up a very valid point: don’t hang your shoes on a single workout–good or bad. When you’re thinking about your goal time, you must consider the big picture of all your runs and workouts. Just because you had one lights-out workout might not mean you’re ready to run an OTQ. And just because you bonked your last effort at marathon pace does not mean you’re doomed. Calm down and be realistic.

Remember the good runs, but don’t hang onto them for dear life

Tip #4: Read the material from the BAA. Know where you’re going in the morning. Be on time. Know where the bag drop-off is. Know where the buses are.

I’m not here to tell you where you’re going the morning of the 17th, but I AM here to tell you to get your shit together and make sure you have it all figured out before you wake up marathon morning.

Unfortunately, last year, I did not have my shit together and I ended up making an extra lap around the Commons and down the street trying to find the bag check (which they had moved to Boylston St.). When all was said and done, I was fine and I didn’t miss my bus…but it did cause some unnecessary stress and walking, which I could have avoided had I just read the material from the BAA.

Tip #5: Figure out what you are and aren’t taking on the bus to Hopkinton.

Everything you bring on the bus either comes along with you as you run the marathon…or you throw it out.

There’s something wonderful and so exhilarating  about dropping your stuff at the bag check and just knowing that that’s it. Typically, I only bring nutrition, fluids, and an inhaler (which I’m prepared to throw out) to Hopkinton.

Don’t forget to make a trip to Goodwill before the marathon to get warm clothes to go over your marathon outfit. Boston’s weather is crazy, so you never know how many layers you’ll need. Also – bring something to sit in at Athlete’s Village! Year after year I forget to do that, and I regret it.

Tip #6: Spend some time thinking about nutrition.

I’m not a nutritionist, but I think I have a pretty good handle on nutrition. While nutrition could be a post of it’s own, I’ll keep this succinct. I’m going to cover my thoughts about race nutrition as well as nutrition the morning of the marathon, which needs to be thoughtfully planned as well.

Race Nutrition
By now, you should have a pretty good idea of not only the type of nutrition you prefer while running, but also how frequently your body likes eating it.

The hotter and/or more effort you’re putting out, the more nutrition you’re going to need to take in. Which means if you’re negative splitting the race and you’re running significantly faster in your back-half, you’re going to need to ingest more calories per mile than you did in the first half. This isn’t rocket science. Food is fuel, especially when you’re running a marathon. And when things start to speed up, you NEED to compensate by taking in more calories.

Generally, I will eat 1 gel 15 minutes before the start, then start nutrition during the race at mile 4. I keep eating gel (Huma) every 30-40 minutes, washing down with water. Through the entire course of a marathon, I will go through 5-6 gels. I used to think that was too much until I started seeing a positive increase in energy levels. Obviously the number of gels you need will change depending on how long it takes you to run a marathon! The longer you’re running, the more fuel you’ll need. Remember: my plan works for me because I run around a 3:0x marathon.

When it comes to fluids, I suggest switching back and forth between water and gatorade along the course, as you feel fit. The course support is incredible at Boston, and I’ve never had difficulty getting a cup of SOMETHING while running.

Also families and supporters will be out in HERDS along the course, offering water bottles, orange slices, wet cloths, and vaseline. If you miss a water cup at a stop, don’t fret: there likely will be an opportunity to grab something else down the road. (And I’m telling you…there’s something magical about eating an orange slice in the middle of a marathon.)

Race Morning Nutrition
Your nutrition on race morning depends on the time of your wave. The later your start is, the more you’ll likely need to eat in the morning. And it’s a long morning.

• DO eat what you normally would before a long run
• DO bring food (or a second breakfast of sorts) with you to Hopkinton
• DO bring water/electrolytes with you to Hopkinton

This is what I’ve eaten prior to my 3 Bostons:

Breakfast 1 (upon waking up)

• Mini bagel w/ a generous amount of peanut butter
• Coffee & water
• Banana

Breakfast 2 (bus to Hopkinton)

• 2nd mini bagel w/ peanut butter
• 2 scoops of Generation UCAN
• Gatorade & water

Breakfast 3 (Hopkinton)

• Picky Bar (or non-processed bar of sorts)
• Gatorade & water
• Gel (15 minutes prior to starting)

Remember: don’t try anything new on race day. By now, you should have a solid idea of what works and what doesn’t work for you.

Tip #7: Temper your race week nutrition too

When it comes to food leading up to the race, I recommend not changing much, but slightly incorporating a few more carb-y selections into your diet. No, I don’t mean eat pasta Monday through Saturday. I mean reaching for two dinner rolls instead of one…or having a regular-sized bagel instead of a mini bagel. Keep your fats down and I also start backing away from salads and tons of fiber 1-2 days prior to the race. Hydrate hydrate hydrate. Know that IT’S OK to feel bloated and as though you’ve gained weight. It doesn’t mean you’re heavy and/or out of shape.

The day before a marathon, I eat a decent-sized lunch (usually carb-heavy) and then a regular dinner (usually chicken and an average serving of carbs). Resist the urge to stuff yourself silly during dinnertime. Seriously.

Tip #8: Keep stress levels down

While it’s now humorous to tell the marathon story from Philly (which included shitting in the street), it wasn’t very funny while it was happening. I mentioned in my race recap that I had been having GI issues for several weeks leading up to the marathon. What I failed to mention is that my stress levels were also CRAZY HIGH the week of the marathon, particularly the days leading up to the race. I’m also pretty sure I just needed a break from running and training (helloooo racing 3 marathons in a year), so my body decided to rebel in the form of explosive bowel movements. While GI problems are hereditary in my family, after a healthy colonoscopy reading that was performed a month after Philly, I can only conclude that my issues before/during Philly were a product of stress and the fact that my body wanted to shut down after 18 months of consistent training. We live and learn, right?

Moral of the story: keep as calm as possible the days leading up to the race. I’m not saying you’re going to shit all over the train tracks in Natick if you aren’t. Some stress is actually productive. But control what you can and don’t sweat the small stuff.

Tip #9: GO TO SLEEP

Just accept it now: you’re going to get very little sleep the night before the race. But it’s ok. The body works on two-day cycles, so the sleep you get on Sunday night won’t make or break you, I promise. (Ever wonder why you’re most sore two days after lifting instead of the day immediately following? Yeah. That concept applies here too.)

I’m a huge fan of Sleep Night–the sacred evening two days leading up to a big race/workout where you sleep as much as humanly possible. And, of course, do your best to sleep the entire week leading up to the race. Like most things associated with training: sleep is cumulative and ample sleep has a positive relationship with performance. So small tweaks in your weekly bedtime routine this week will benefit you come Monday.

Tip #10: Enjoy the city of Boston…but sit the eff down because you’re still running a marathon

Time on your feet is significant. I know you’re excited and IT’S THE BOSTON MARATHON. But if you really want to kill it on Monday, your priority list should be the following:

1. Arrive in Boston
2. Pick up your bib
3. [Briefly] explore the expo
4. Do your shakeout run
5. Eat. Sleep. Poop. Watch TV. Read a book. (Even have sex…it’s suggested to potentially help with performance!)
6. Sit down

It’s supposed to be a beautiful weekend in Boston, but do your best to minimize the amount of time you’re strolling around the city. The less moving around you’re doing, the better.

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When all is said and done: have fun. You’re running the Boston fucking Marathon. Enjoy the anticipation of this entire week. Get excited to spend time with friends you haven’t seen in a while. Drink a glass of wine with the extra time on your hands during taper. Say a special prayer to commemorate those who lost their lives and limbs in the 2013 bombing. Look out the window on the bus ride to Hopkinton and feel the excited butterflies in your stomach. Give ALL the high-fives. Hug a stranger when you cross the finish line. Let yourself be emotional. Soak in everything that the Boston Marathon has to give, because it is a privilege and an honor to not only cross the starting line, but to simply be a part of this incredible weekend.

Most importantly: hug your friends. Be proud of what you’ve all accomplished.

Tips and Tricks of the Boston Marathon – PART 1

Note – I started writing this post with the intention of it being one entry; but the course review ended up being…verbose…and I realized it’d be better to split this up to two. Part 1 will give you a course preview of learnings I’ve gathered from my 3 Boston experiences, while Part 2 will give you an overview of dos and don’ts to keep in mind during the weekend of the Boston Marathon. I hope you enjoy reading this as much as I’ve enjoyed writing it. It pains me more than you will ever know to not run the race this year, but I’m thankful to share some of my thoughts and advice on the marathon that never fails to steal my heart year after year.

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The Boston Marathon is less than 2 weeks away. Usually, this post would be about how training has been going…how excited I am to race…which workouts were my strongest over the training cycle. But that’s not what I’m writing about. Instead, I’m sharing advice.

I’ll be honest: I’ve been in a funk the past couple of weeks, and I haven’t quite been able to put a finger on why…until I got off the phone with a dear friend a few days ago. She reminded me that this is the first spring in 4 years that I’m not running a marathon, and the first spring in 3 years that I’m not running Boston. It’s certainly not a coincidence that I’m feeling…off.

So, instead of letting the negative energy manifest, I’ve decided to write it out, and give you an inside scoop of things that I’ve learned from the past 3 years of running the Boston Marathon. I’m also extremely thankful (AND EXCITED!!) to be coaching 6 athletes in this year’s Boston Marathon…so I’m looking forward to creating a new Boston experience this year as a coach.

First, let me give you a little bit of background of my relationship with Boston:

2014

2014 – 3:08:35 (3:34 negative split) – My first Boston and probably the best running day of my life. I had the race you dream about, starting out very conservatively and feeling better and better as the race went on. I loved the weather and I felt like I was running on clouds. The whole training cycle, I realized that gunning for sub-3:10 would be risky. But I knew deep down inside I could do it. My race was a 14 minute PR.

2015 – 3:08:47 (1:43 positive split) – I had the race you have nightmares about, positive splitting the course (my first positive split marathon ever, FML), death marching to the finish…and causing a femoral stress fracture in the process. I think the injury was brewing prior to the race, but I had no idea how severe it was until after the marathon. I was flabbergasted my time was almost equal to the year prior’s.

2016 – 3:06:16 (4:06 positive split) – I was in the best shape of my life, ready to break the  3-hour barrier. My training was lights-out and all workouts pointed to a marathon time that would be well under 3 hours. Unfortunately, the unexpected heat got the best of me. I realized at mile 14 that I would not be running a time that started with a 2…and if I didn’t adjust my race plan, I’d be in deep shit and not even PR. Mid-race, I decided to tailor my goal, change my racing strategy, and finish to the best of my ability. I finished feeling happy for the PR, but craving more. My race was a 2+ minute PR.

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So Boston and I…we’ve got a thing. I get the tingles when I think about the marathon, and I’m sad as hell not to be running it this year. So take my advice for what it’s worth, but here’s to hoping this will help, and you, too, can have the Boston race of your dreams.

Tip #1: Be strategic about your pacing strategy
You cannot cross the starting line of the Boston Marathon without a pacing strategy. And if that strategy involves anything about “banking time on the downhills,” you’ve got the wrong idea.

Let me share the splits of my first Boston, a 3:34 negative split:

Now. You don’t need to be gunning for a sub-3:10 marathon to translate some learnings from this breakdown. But you’ll notice the extreme difference between my first mile (a 7:25 down a 130-ft decline) vs. my last mile (6:50). That’s a :35/mile difference between the first and last miles;  also :18 slower than what ended up being my average overall split.

The takeaway? SLOW THE FUCK DOWN IN THE BEGINNING OF THE RACE. This is a marathon, not a 5k. It is wise to go out around 10-15 seconds per mile slower than your goal average split. –And, yes: shoot for your dreams, but also be honest about that goal average split. Trying to be a hero and hanging onto a goal pace that…isn’t there…is only going to cause a shitload of pain once you get to mile 21.

When I run marathons, I like to think of my body as a car shifting gears. For the first 5 miles of the Boston marathon (a generous net downhill), I like to think of myself being in neutral. The focus is gliding down the hills, mid-foot strike, hips open and loose, brakes not turned on. (I’ll talk more about keeping the brakes off in Part 2.)

Don’t shift from neutral into first gear until the first section of rolling hills, between 4 and 6, but remember: there is more decline than climb in this section. Know that once you’re past mile 6, you’re pretty much costing on flat terrain for another 6 miles.

Also: nutrition nutrition nutrition. I’ll talk more about that in Part 2 too.

By the time you get to mile 10, YOU SHOULD STILL FEEL FRESH. If you don’t? Have some self-control and dial it in. Honestly, I don’t advise feeling less than fresh until the second half. No, you’re not in trouble if you’re tired by mile 10. But you MUST be smart about how you proceed with the next 16 miles.

Once you’ve hit halfway, the remainder of the race depends on how well you’ve set yourself up at this point. In the splits above, you’ll notice that I made a conscious push once I got to 14. You may or may not have the energy to do that as you’re running, so do a body check and see what you can manage pace-wise between halfway and the hills.

When you coast (yes, another huge downhill) from mile 16 to 17…IT’S ON.

2015

In my opinion, the first Newton incline (passing over I-95/Route 128) is worse than heartbreak…and it’s a 1/2-mile long, so don’t be surprised when it feels like it never ends. Also, mentally, I think it’s difficult to get over the first hill and think to yourself, “oh shit…I have 3 more of those to tackle.”

The good news is that the 3 more hills of Newton really aren’t as horrible as that first fucker…but you still have to be smart. Know that as you look at your watch, your pace will be slower on the inclines and faster on the declines. This is really where you need to trust your training and remember that YOU ARE FIT. You are ready. Your training will recover you on the downhills, just like it powered you on the uphills. At this point in the race, I’m generally talking to myself out loud like a crazy person. Normal.

Do your best to run the hills with gusto. Honestly, I think my favorite part about the hills is that you’re FINALLY there. I feel like so much of the anticipation of Boston is waitingwaitingwaiting for the hilly section. So by the time you get to the hills, it’s like FINALLY, I’VE ARRIVED!!!!! 

You’ll also want to keep a technical focus in mind: the hills are where you must focus on solid running form again, just like you did in the first 5 miles:

• Keep a neutral pelvis
• Drive your knees
• Shorten your strides
• Pump your arms. Know that even if your legs feel like shit, pumping your arms in a strong rhythm will allow your legs to follow suit
• Run tall

Then you’ve got Heartbreak Hill. Soak in the crowds on Heartbreak. They know you want to (maybe) kill yourself at this point…so let the supporters help you work the hill to the top.

When you crest Heartbreak…MOVE. This is where I look at my overall time (on my watch…remember, the course clocks are different) and I do some mental math to figure out what pace per mile I need to run in order to achieve x.

After my savvy mental math maneuver, I tend to pretty much black out the rest of the marathon, just running with every ounce I have left. I would suggest you do the same: hang on and go. Remember: you still have 5 miles to run…but this is really the grand finale.

Around miles 21 and 22, be prepared for your quads to feel like shit…because the downhills HURT at this point. Last year, I discovered the true meaning of cramping. Think butter knives going into your quads. It’s not nice.

But, again: let the crowds lift you up. Run past BC and resist the urge to take the students’ beer (your beer will be coming soon) and realize that the Citgo sign at 25 isn’t a mirage; you’re actually almost done. Remember: NO WALKING, just keep moving and KEEP FUELING. Be careful of traffic and of people who might be stumbling or stopping in front of you. Seriously. Putting on the breaks at this point could be detrimental.

Once you travel under Mass Ave and up another little baby hill (which may feel like a mountain at this point) you can practically see Hereford in the distance. Let yourself cry a little bit as you turn right on Hereford (I’m tearing up writing this), but also know that if you cry, it’ll inhibit your ability to breathe. Breathing is important at this point of the game.

Weeping.

Take your final left turn onto Boylston and book it. Yes, this stretch seems to take forever and most people say to not sprint it all-out…but if you’ve got it…GO.

What’s most important about crossing that Boston finish line–PR or not–is remembering to take a second and realize what you’ve just done. Not only have you completed a marathon…but you just ran THE BOSTON MARATHON. The marathon of marathons (yep, now I’m crying). The marathon that is so iconic to the sport that we love so much. Every year after finishing the Boston marathon, I walk over to a guardrail and just take a minute to soak it in. The entire marathon experience is exhilarating, and it’s so important to realize what you’ve just achieved.

As you get your finisher’s medal, make sure to look the person giving it to you directly in the eye and thank them. Sobbing is acceptable, as is smiling at everyone you pass. As you stumble to your post-race food bag, walk as slowly as possible–not only because you’re tired as hell–but also because you don’t want this moment to end.

Get some calories in you, then waddle your way to meet your family and friends at the Commons. Drink some water. Think about the burger you’re about to scarf down. Hug your husband/wife/mom/dad/best friend/coach. Pee your pants a little (if you haven’t already). You’ve done it. You are a Boston Marathoner.