Coach's Corner- How to Run Boston! & Stylized Gifts from Sarah

Here is the latest from Coach Bob at the Coach's Corner! Boston in less than 4 weeks away. I hope you're all training smart and mentally preparing yourselves for your race. Use Coach Bob's tips below to visualize a successful race. YOU CAN DO IT!
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Okay, this week Steph asked me to do some tips on how to determine your Boston Goal Pace.  Well, that is easier said than done.  I have heard two different arguments both ways.  I have spoken with several runners that say, "You cannot run a PR at Boston.  Too hilly."  Well, "hilly" is relative.  I have also heard several runners say that you can PR at Boston, "because it is mostly downhill."  I believe a person can PR on this course if they attack this race just right.  Here are my tips for a speedy (PR?) Boston.

1.  You must ease into the first 7-10 miles.  If you start out way too fast, you will pay for it later.  Remember, I mentioned that "hilly" is relative.  This course has more drop over the course of the whole race, so you have to ease into the first few miles.  Let me explain.  You cannot put on the breaks, on the downhills.  You have to run comfortably and under control.  The pack and groups will allow you to "flow".  You may even be slightly ahead of your goal pace, but that is okay if/when the pace feels easy.   

2.  In the middle miles, continue to enjoy the whole experience.  By the half way point (miles 13-17), you will be some where on your goal pace.  Take in the sites, say hi to a fellow runner, slap high fives with a spectator!  You still have to completely enjoy the moment.  Still continue to allow your great running form to flow.  It is important to have good form when you feel good, and its important to have good form when you are not feeling good during a race!

3.  Now, you will be approaching da hills!  Heartbreak Hill.  It is really a succession of hills from miles 18-21.  The best way to approach these hills is to run with rhythm.  Some runners do not think these hills are that tough, others do.  They come at a part of the marathon that is tough mentally.  When my races are going well, I feel like I am in a rhythm with my stride and cadence.  Mentally, I am in the same rhythm as well.  The race and pace seem to be flowing.  When the pace gets tougher, the rhythm works for me. 

4.  There are other mental games you can play to get through Boston.  The easiest one is to allow the energy of the crowd help you!  The spectators will be going nuts!  Use that mojo to help run a nice controlled pace up the hills.

5.  Last part of the marathon is the most fun in my mind.  You have about 5 miles to go, and the worst is over........I do hope your quads are not screaming too hard at this point..........Now, you just need to really concentrate on doing just a mile at a time.  Your form must be maintained as best as possible.  But, still Have Fun!!!  Let the drunk college students at Boston Univ. bring you home.  Believe me, you will want to stop and party with them!  But the finish area awaits you.  The crowds will get bigger and louder as you approach the finish line!  Again, use their energy to help you.

A couple of quick notes:  Weather will play a part in the race conditions, so be prepared.  You will also need to drink early and often in the race.  DO NOT FORGET TO DRINK DURING THE RACE! =)   What makes this marathon different than about 98% of other marathons is the crowd support THE WHOLE RACE.  I am not kidding, first timers.  They will be there every step you take in Boston!  To me, it's the Olympics for the common runner.  So enjoy.  PR's are to be had if you race smart!

~Coach Bob

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Thank you Coach Bob! You have given us a lot to think about. Now runners... get out there and start visualizing your race. I find it's helpful during training runs to visualize my next race going well. It speeds up my training run and gets me through it faster. It also gets me mentally prepared for my race!


Bloggy Shout Out of the Week!
Simply Sarah Style! 

Sarah's blog is all about style and design. She comes up with the craftiest and cutest things and gives you tips on how she creates her designs. What does this have to do with running? Well let me tell you... A lot of first time marathoners run in the spring and early summer. I always like to make little gift bags for my buddies taking on the 26 miles of fun. A lot of Sarah's ideas would make great presents. Take her most recent post found here. How freaking cute are the decorated water bottles? ANY runner would love those but there are those particular friends you KNOW would go crazy. You know who I'm talking about... the ones that wear completely coordinated pink outfits, run with a full face of makeup, and if it's raining... they're not training! haha This bottle is definitely girly, but I'm not going to lie... I would love to get one of my own!


Check out Sarah's blog and try and catch some of her crafty ideas! 


That's all for today. Happy hump day! 3 more days until the National/Bataan double marathon weekend! 
Happy Running
*~Stephanie*~

Coach's Corner Wednesdays!... "5 things that Make Boston Unique-- and How to Overcome Them."

We're back with more Boston Marathon tips from Coach Bob. If you missed last week post (here) I started a Coach's Corner for Bob to pass on his lesson for the weeks leading up to Boston. Last weeks post was on getting a speedier Boston time with just a few weeks of training left. Last weeks post wasn't just Boston related-- feel free to use those tips coming up on any goal marathon you have. This week, however, we'll be covering what you should expect at the Boston Marathon that you won't typically see at other races. With such a big and unique event there are going to be a lot of distractions, changes in schedule, etc. Bob has provided a few lessons for us...

5 Things To Expect at Boston vs other Marathons

1.  One of the biggest differences is the drop in elevation from start to finish compared to other marathons.  Some marathons are very hilly while others can be relatively flat.  Boston has more "drop" than"up".  It starts at 435 feet above sea level, has a drop of 378 feet by the time you finish the race.  This rolling type of course can have fun with your quads!  The biggest thing is maintaining good form during the whole race, even up Heartbreak hill.

2.  Huge number of runners at the start of Boston.  Boston, as most people know, start in corrals.  The good thing is that most of the time you will be into your pace by mile 3.  It just takes PATIENCE the first few miles.  Just flow with the other runners and let the race develop.  Rumor has it the race now starts in three waves, so the flow should better since a less number of runners will be starting at the same time.

3.  Busing to the start of Boston............well, it's a trip!  Literally, on school buses.  Hoping that most of you have practiced eating your pre-race meal during training, you will still need to eat.  Usually the time frame is catching the bus by 6:00 am with the race starting around 10:00 am.  Also, take an extra, extra set of throw away clothes and wear these to the the start.  You will be able to leave a set of clothes at the waiting area so you will have these when you finish the race.

4.  The biggest thing I can mention is the enjoyment factor of Boston.  RELAX and have fun with this race.  You have qualified!  You have done something that still, a majority of people cannot say they have done.

Wellesley Girls Cheering

5.  As you start the race, realize that the crowds will be there the whole way (my favorite are the girls at Wellesley College for some reason!).  And I mean the whole way.  You will feel the crowd's energy no matter what the weather does.  So have fun with the crowd and enjoy the extra motivation.  BUT, do not let the energy to get out fast in the beginning of the race.  Hold back and be patient.

Boston is just fun!  The whole experience is one you will not forget for several years!  The other runners there also share in your same enjoyment.

Happy running! 
Coach Bob

Coach's Corner with Coach Bob... 5 Tips for a Speed(ier) Boston!

The Boston Marathon is only about 5.5 weeks out-- are you pumped? I know I am! You have your training in... you've logged your miles... maybe you've even done a practice race or (in my case) about 15-20 practice races. But, c'mon now, this is BOSTON! One of the fastest marathons out there. Is it possible to shed a few extra minutes this late in the game? Of course it is! I talked to Coach Bob and got some tips as well as a training plan -- that I'll share with you later-- but I thought some of you may want to hear Coach Bob's tips as well. And hey, if you're not running Boston, it's ok-- use these in the last few weeks of any goal race! 

Coach Bob has graciously offered his knowledge and advice to us over the next 5 weeks on Steph's Coach's Corner. Check back every Wednesday for most Boston Marathon Tips from Coach Bob! 

You're probably saying... who is this "Coach Bob?" That's a very good question! I've mentioned him before in some of my speed workouts. You may remember him better as the fool guy that thinks he's going to beat me in a combined time double marathon weekend. Pshhhh More about Bob? For one, he runs the speed workouts at Mojo Running-- a local running group/store. Last fall, after just a few of his workouts I pulled 10 minutes off my prior PR of 3:35 and nailed a 3:25. He also gave me my workouts that led to my 3:21 at RnR Phoenix. Not good enough? Well here is more on Coach Bob...

Name: Coach Bob Fritz

Years Running: 30!

Years Coaching: 18!

Runners: Junior High through Adults

Boston's Run: 2 (2008 and 2009)

BQ's Attempted/Made: 2/2 (show off)

Coach Bob and I after the RnR Phoenix

Finally... Coach Bob's 5 Tips for a Speed(ier) Boston in 5 Weeks:

1.  Speed will help with leg turnover and running efficiency.
2.  Speed will help with the last part of the endurance/base building phase
3.  Speed will train your form to run smooth when you are tired, and even on uphills and downhills.
4.  Some speed workout examples:
     ~3 - 6 x 1 mile repeats done @ 10k race pace with 3 minute rest between each.
     ~8 - 12 x 400 meters done @ 5k pace with 1:30 rest between each.
     ~6 - 10 x 30 sec uphills.  These hills should be done on a gradual incline and done at about 85% effort with an easy jog down the hill for recovery.
     ~6 - 10 x 30 sec DOWNHILLS.  These will allow for the leg muscles to be teased for the downhill portions of Boston.  Plus, they do help with leg turnover.
5.  Most importantly, speed allows a runner to feel mentally and emotionally stronger.  After weeks and weeks of long runs and just base work, speed will really fine tune your muscles into feeling great about your goal race pace on marathon day!  

What are your favorite speed workouts? Leave a comment or shoot me an email and I'll post them later this week! 

Happy Running,
*~Stephanie~*
"Run to Win" -Meb