Boston this year was different than years past. My training mileage has been more consistent this spring, if lacking in speed a bit, but I didn't come into this race feeling particularly fast or confident. I was optimistic that I would PR by quite a few minutes, but I wasn't confident I could run at the level I desire to be at right now. I set my race goals conservatively so that I wouldn't have a repeat of Richmond, and it turns out it was probably good I did that because I ran the best I could on the day and was on the slower edge of my race goal (in ideal weather).
In past years at Boston I got so wrapped up in the excitement of the race, the crowds of runners in the city, the advertisements, the camaraderie of my local running friends. This year it just felt like something was missing for me, the ads weren't as good, there was some strife getting everyone together pre race, the expo was just a bit too crowded, it felt like a lot of rushing to wait around. I don't know what it was, but it definitely had an effect on my race. In years past at the start line in Boston I literally got chills. This year, nothing. I can honestly say I didn't get any boosts from the amazing crowds this year until the final 5k. From the start my gait felt uncomfortable and by about mile 10 my left hamstring was slightly aggravated. I did get little smiles here and there on the course thankfully. For some reason the accents of the crowds this year made me laugh. Hearing little kids with their Boston accents shouting "Go rahners" made me smile. I enjoyed the large crowds yelling, but made a conscious effort not to let that dictate my pace, maybe I was just trying to be to in tune with my effort and I should have used the crowd to bolster me a bit.
For the most part I was just tuned into myself this year though and I can honestly say I didn't have a clue how the day was going to end until the final stretch. I didn't micromanage my pace, I just ran at the effort I thought was appropriate for how I felt. Thankfully that effort was where I intended it to be based on my race plan. I would look at the Garmins average pace every mile and make sure it was around 7:30. I told myself not to look at the splits through the hills, and for the most part stuck to that. I started taking water at mile 6 opting for water every other mile from there. I took 5 electrolyte pills spread out over the course and started taking gels at mile 12 and every 4 miles after that (12, 16, 20). (I had a nice rookie move dropping one of my gels around Wellesley when I was trying to take my first gel, thankfully the course had gels at 17 so I just adjusted the plan and took my caffeinated gels (Rocktane, it seemed to work well, I will use this nutrition plan again) at 12 and 16 and used the race gel at 20) My energy levels were great the whole day, but something was just "off." At the half I knew a 3:16 was possible since I crossed around 1:38 but I wasn't feeling peppy and I was uncertain of an even split.
What did go well this year is that my quads held up to the course for much longer and with each mile that my quads didn't hurt I got more certain that I would run 3:16. I focused on smaller strides on the downhills and on the uphills I focused on trying to "glide." I used an image of my friend Frank gliding over the Sunday Solon hills to try and improve my pace and strides over the hills. Last year before mile 12 my quads were already thrashed. This year I made it to mile 22 before the usual quad soreness seeped in, and my calf didn't cramp up until mile 24. I did my best to put the hammer down after mile 21 but was uncertain if my quads or calf would give out on me. Despite that I ran the last 7k of the course the fastest of the day and was so glad to finally get over Heartbreak Hill and race the last 4 miles of the Boston Marathon. This was the first time that I did enjoy the crowds after Heartbreak. In the past I have felt like I was just surviving to the finish. This year I was pushing hard to get in under 3:17.
It's really hard to explain how I feel about this performance. On one hand I am elated, I ran an almost even split race on a course where runners typically slow 4 minutes on the back half. I did a good job mentally adjusting my effort where needed to respond to the course, when the opportunity was there I did attempt to draft into the wind. I ran a 6 minute personal best for the distance. I know I am blessed to be able to run so well.
On the other hand I never really got any race day magic on the course and my stride just wasn't comfortable. I know I can run faster than I did, but I know that I ran the best I could for how I felt on the day. I think in retrospect I was very unsure of my training leading up to the race, and unsure of my fitness level, I think no matter what I ran on Monday I was likely to be a little disappointed because I honestly feel I was in better shape last fall and I didn't get to cash in on it. Now I am struggling to get back to that fitness level and beyond. In order to get faster I am going to need to work really hard on trusting that I am capable of meeting more aggressive goals. No one is holding myself back but me.
I know this isn't the usual race report, but I am not really sure how to describe the day in usual terms, when everything felt so unusual.
What I will say about my pacing effort is that I do believe in order to run even splits on the course in Boston you have to go out easier than you feel. But there is not much room for error. You will slow down from newton up through heartbreak. You can count on that 10k being slower, but you have to have saved your quads in the first half for a final push once you crest heartbreak. I am really glad I finally figured that out and I was so ecstatic to be able to race hard the last 7k at Boston this year.
I have unfinished business on this course and I will be back next year. I have high hopes since last year Frank ran a 3:16 here and this year he returned and ran 3 hours. I think I figured out how to run Boston well this year, next year I want to return and race Boston well.
Showing posts with label Boston 09. Show all posts
Showing posts with label Boston 09. Show all posts
The Facts Boston Marathon 2009
Not trying to leave anyone hanging here on a race report but I am still mulling everything over. I think it takes a few days to really process the race with an unbiased mind.
I had yet another fun weekend in Boston this year and there was lots of partying afterwards. I made it into work yesterday on two hours of sleep and managed to stay awake for about half of the cavs game before passing out on Gina and Neils couch (Thanks for letting us watch the game at your place guys, and super thanks for the tasty dessert and pizza!). I was so exhausted, just not any way I was going to find time to get in front of the computer for a lengthy report. Work is busy and I have a few other deadlines, not to mention a messy house that are taking priority this week. But I wanted to get in a quick post with the stats (since I am a freak) and a few thoughts on the race.
The Facts:
3:16:30,
7:30 pace,
6 minute and 16 second PR,
3935 out of 22849 finishers,
341 out of 9302 Females,
284 out of 5023 Age Group (18-39 Females),
10th female from Ohio
I believe this is the most evenly paced race I have ever run in any distance. I averaged only two seconds slower per mile on the back half. (For comparison last year I averaged 18 seconds slower per mile and in 2006 I averaged 35 seconds per mile slower on the back half)
I executed my planned race effort perfectly, I went out intentionally slow the first mile, even effort through the hills, and brought the hammer down after the hills.
After a quick survey of my mile splits versus the course elevation, my race effort plan, and my personal strengths and weaknesses, I am confident that I ran the smartest race possible for how I felt on the day.
My Garmin was slightly off from the start and got further off as the day went. Not sure if this is from weaving, water stops or what, but regardless I think the races 5k splits are a more accurate look at my pacing since each mile has a lot of elevation differences in this race, while most of them are net downhill it varies greatly from mile to mile, and even through the hills from mile 16 to 21 there are miles in there with some flats, so mile splits on this course are not going to be even.
I did not micromanage my pace while on the course. I did look at my split most miles, and at the 5k markers I looked to see what my average pace was to verify if I was meeting my goals.
More to come on evaluating and recounting the day soon. I leave you with a few great pics from around mile 15.
Thanks to Lloyd for getting these great shots!
I had yet another fun weekend in Boston this year and there was lots of partying afterwards. I made it into work yesterday on two hours of sleep and managed to stay awake for about half of the cavs game before passing out on Gina and Neils couch (Thanks for letting us watch the game at your place guys, and super thanks for the tasty dessert and pizza!). I was so exhausted, just not any way I was going to find time to get in front of the computer for a lengthy report. Work is busy and I have a few other deadlines, not to mention a messy house that are taking priority this week. But I wanted to get in a quick post with the stats (since I am a freak) and a few thoughts on the race.
The Facts:
3:16:30,
7:30 pace,
6 minute and 16 second PR,
3935 out of 22849 finishers,
341 out of 9302 Females,
284 out of 5023 Age Group (18-39 Females),
10th female from Ohio
I believe this is the most evenly paced race I have ever run in any distance. I averaged only two seconds slower per mile on the back half. (For comparison last year I averaged 18 seconds slower per mile and in 2006 I averaged 35 seconds per mile slower on the back half)
I executed my planned race effort perfectly, I went out intentionally slow the first mile, even effort through the hills, and brought the hammer down after the hills.
After a quick survey of my mile splits versus the course elevation, my race effort plan, and my personal strengths and weaknesses, I am confident that I ran the smartest race possible for how I felt on the day.
My Garmin was slightly off from the start and got further off as the day went. Not sure if this is from weaving, water stops or what, but regardless I think the races 5k splits are a more accurate look at my pacing since each mile has a lot of elevation differences in this race, while most of them are net downhill it varies greatly from mile to mile, and even through the hills from mile 16 to 21 there are miles in there with some flats, so mile splits on this course are not going to be even.
I did not micromanage my pace while on the course. I did look at my split most miles, and at the 5k markers I looked to see what my average pace was to verify if I was meeting my goals.
| 2009 | Splits | 5k Splits | 5k pace | Overall Pace |
| 5k | 0:23:28 | 0:23:28 | 0:07:33 | 0:07:33 |
| 10k | 0:46:45 | 0:23:17 | 0:07:30 | 0:07:31 |
| 15k | 1:09:52 | 0:23:07 | 0:07:26 | 0:07:30 |
| 20k | 1:32:59 | 0:23:07 | 0:07:26 | 0:07:29 |
| Half | 1:38:02 | 0:07:29 | ||
| 25k | 1:56:05 | 0:23:06 | 0:07:26 | 0:07:28 |
| 30k | 2:19:51 | 0:23:46 | 0:07:39 | 0:07:30 |
| 35k | 2:43:41 | 0:23:50 | 0:07:40 | 0:07:32 |
| 40k | 3:06:40 | 0:22:59 | 0:07:24 | 0:07:31 |
| Finish | 3:16:30 | 0:09:50 | 0:07:13 | 0:07:30 |
More to come on evaluating and recounting the day soon. I leave you with a few great pics from around mile 15.
Thanks to Lloyd for getting these great shots!
AT&T Athlete Alert
| Event Information: | ||||||||||||||||
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| Event: | 113th Boston Marathon 2009 | |||||||||||||||
| Runner: | Elizabeth Hansen | |||||||||||||||
| Latest Results: | ||||||||||||||||
| ||||||||||||||||
All times are unofficial. Times may vary in post race official results.
AT&T Athlete Alert
| Event Information: | |||||||||||||
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| Event: | 113th Boston Marathon 2009 | ||||||||||||
| Runner: | Elizabeth Hansen | ||||||||||||
| Latest Results: | |||||||||||||
| |||||||||||||
All times are unofficial. Times may vary in post race official results.
AT&T Athlete Alert
| Event Information: | ||||||||||
|---|---|---|---|---|---|---|---|---|---|---|
| Event: | 113th Boston Marathon 2009 | |||||||||
| Runner: | Elizabeth Hansen | |||||||||
| Latest Results: | ||||||||||
| ||||||||||
All times are unofficial. Times may vary in post race official results.
AT&T Athlete Alert
| Event Information: | |||||||
|---|---|---|---|---|---|---|---|
| Event: | 113th Boston Marathon 2009 | ||||||
| Runner: | Elizabeth Hansen | ||||||
| Latest Results: | |||||||
| |||||||
All times are unofficial. Times may vary in post race official results.
Boston Bound
Yep I am all packed and ready to fly to Boston. Leaving tomorrow night and coming back bright and early Tuesday morning (that will be a rough flight and work day!).
Taper madness has settled, all the real workouts are done. This is the first marathon training program I have gone through where I didn't have some sort of injury or soreness during the training which makes me feel like I probably did something right. Could have done without the 2 weeks of sinus infection, but I ended up averaging around 59 miles per week during the weeks leading up to taper and I got in a lot of strong long runs. Tempos and Track left something to be desired, but they were consistent and I am sure they were beneficial.
Played with all the nifty pace predictors this week to affirm my goals. As a pacer I have seen way too many runners fail to achieve their goals because the goal they set for themselves was a bit too lofty in the first place. I really wanted to set myself a realistic goal for this race as I do not want to be let down again like I was at Richmond. I don't feel like I am in quite of good as shape as I was before Richmond, but I am anticipating much better conditions in Boston (Looks like high 40s and light rain so far, perfect!) and I am planning to utilize a better pacing plan this time around. The predictors have me anywhere from 3:08 to 3:18 (discounting the few crazies on either end, 3:04 and 3:25 WTF?) .
I'm feeling cautiously optimistic about racing Monday. I think my training and predictor races (Youngstown, Malachi, Martian 10K) have me in shape for a 3:13 to 3:16 effort. My plan is to try and take it out conservative for once. Sand bag for at least the first half, and I would love to actually run aggressively the last 4 miles after I clear the Newton hills (I have always struggled to maintain pace after 22 at Boston). I have a good feeling about the 3:13 goal which is 7:23 pace. As long as I don't peter out on the hills I am really hoping for the 3:13 and since I did a good long run at 7:25, I think this is very attainable. But if conditions are bad or it just isn't my day I hope to at least avenge Richmond and come in sub 3:20. No 4 second PR please. I would like at least a few minutes for all this hard work I have done!
Bib number is 9385 so I should be starting around 10:09 AM on Monday. The Boston website should have athlete tracking on race day. I am also racing as part of the Vertical Runner team so if you are bored feel free to track my other teammates too! http://www.bostonmarathon.org/
Even more than racing I am looking forward to a fun weekend with running friends. Very excited for Solar to do her first Boston and can't wait to listen to all the smack talk and resulting SERC PRs after the race. We've got at least 3 additional guys going who are first timers from SERC this year which is awesome.
And I am counting the seconds until I get that post race dessert and drinks! I've had two beers in the last 12 weeks and cut out desserts two weeks ago. I am so ready for a nice glass of wine, a margarita or two, and maybe even some fun girlie shots! And if I can find a huge helping of tiramisu I am certainly not going to turn that down either! After all that bring on the dance floor! I am so ready to party!
Good luck to everyone racing this weekend. And thank you so much for all the well wishes! I really am blessed with so many wonderful friends and family supporting all my craziness year after year and race after race.
Taper madness has settled, all the real workouts are done. This is the first marathon training program I have gone through where I didn't have some sort of injury or soreness during the training which makes me feel like I probably did something right. Could have done without the 2 weeks of sinus infection, but I ended up averaging around 59 miles per week during the weeks leading up to taper and I got in a lot of strong long runs. Tempos and Track left something to be desired, but they were consistent and I am sure they were beneficial.
Played with all the nifty pace predictors this week to affirm my goals. As a pacer I have seen way too many runners fail to achieve their goals because the goal they set for themselves was a bit too lofty in the first place. I really wanted to set myself a realistic goal for this race as I do not want to be let down again like I was at Richmond. I don't feel like I am in quite of good as shape as I was before Richmond, but I am anticipating much better conditions in Boston (Looks like high 40s and light rain so far, perfect!) and I am planning to utilize a better pacing plan this time around. The predictors have me anywhere from 3:08 to 3:18 (discounting the few crazies on either end, 3:04 and 3:25 WTF?) .
I'm feeling cautiously optimistic about racing Monday. I think my training and predictor races (Youngstown, Malachi, Martian 10K) have me in shape for a 3:13 to 3:16 effort. My plan is to try and take it out conservative for once. Sand bag for at least the first half, and I would love to actually run aggressively the last 4 miles after I clear the Newton hills (I have always struggled to maintain pace after 22 at Boston). I have a good feeling about the 3:13 goal which is 7:23 pace. As long as I don't peter out on the hills I am really hoping for the 3:13 and since I did a good long run at 7:25, I think this is very attainable. But if conditions are bad or it just isn't my day I hope to at least avenge Richmond and come in sub 3:20. No 4 second PR please. I would like at least a few minutes for all this hard work I have done!
Bib number is 9385 so I should be starting around 10:09 AM on Monday. The Boston website should have athlete tracking on race day. I am also racing as part of the Vertical Runner team so if you are bored feel free to track my other teammates too! http://www.bostonmarathon.org/
Even more than racing I am looking forward to a fun weekend with running friends. Very excited for Solar to do her first Boston and can't wait to listen to all the smack talk and resulting SERC PRs after the race. We've got at least 3 additional guys going who are first timers from SERC this year which is awesome.
And I am counting the seconds until I get that post race dessert and drinks! I've had two beers in the last 12 weeks and cut out desserts two weeks ago. I am so ready for a nice glass of wine, a margarita or two, and maybe even some fun girlie shots! And if I can find a huge helping of tiramisu I am certainly not going to turn that down either! After all that bring on the dance floor! I am so ready to party!
Good luck to everyone racing this weekend. And thank you so much for all the well wishes! I really am blessed with so many wonderful friends and family supporting all my craziness year after year and race after race.
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