If you're planning on tracking me online on race morning, here are the crucial windows I need to hit throughout the race.
If you see me come in well under 42 minutes at the 10KM mark, feel free to yell at me to SLOW THE %$#@ DOWN!!!, because that will spell disaster 2 hours later.
10Km @ 0:42:10 to 0:42:30
Half @ 1:29:30 to 1:29:50
30km @ 2:07:00 to 2:07:30
40KM @ 2:49:20 to 2:50:00
Yes, I am this anal when it comes to race day.
Thanks for all your support, people!
Showing posts with label BOSTON RACE PLAN. Show all posts
Showing posts with label BOSTON RACE PLAN. Show all posts
Thursday, April 16, 2009
OFFICIAL BOSTON STRATEGY
s my plan for Boston to run a 2:59:59 or below. I created it, talked it over with my coach, adjusted, talked it over with my coach again for final adjustments.
The perfect plan is to run even pace throughout the course, but that's almost too much to ask due to the course layout. Definite disaster will occur if i take the first 5 miles way too fast, as it will kill my quads for the later miles and i'll just blow up and screw up my chances.
I will carry two pace bands. One with the even pace splits, so I can see where ideal is, and one with some adjustments here and there based on controlling the course.
Even pace gets me in with a minute to spare at 2:59:00, while the terrain adjusted gives me little wiggle room, but does assume plenty of slow down in the late miles.
You may need to click on the images to make them larger.
Coming in at 30 seconds under even pace time after 5 miles will be a HUGE victory.
The 15 and 16 mile speedups are ok. They're part of the plan.
My honest plan here is not to fade to 7 min miles from 21 onwards, but if I'm on pace at mile 21, it'll be sweet music to my ears to know that I can get into trouble and lose a whole minute over the last 6 miles and still come in under "destiny".
I won't tell you what my super secret goal is, but a somewhat intelligent person should be able to figure it out.
The perfect plan is to run even pace throughout the course, but that's almost too much to ask due to the course layout. Definite disaster will occur if i take the first 5 miles way too fast, as it will kill my quads for the later miles and i'll just blow up and screw up my chances.
I will carry two pace bands. One with the even pace splits, so I can see where ideal is, and one with some adjustments here and there based on controlling the course.
Even pace gets me in with a minute to spare at 2:59:00, while the terrain adjusted gives me little wiggle room, but does assume plenty of slow down in the late miles.
You may need to click on the images to make them larger.
Coming in at 30 seconds under even pace time after 5 miles will be a HUGE victory.
The 15 and 16 mile speedups are ok. They're part of the plan.
My honest plan here is not to fade to 7 min miles from 21 onwards, but if I'm on pace at mile 21, it'll be sweet music to my ears to know that I can get into trouble and lose a whole minute over the last 6 miles and still come in under "destiny".
I won't tell you what my super secret goal is, but a somewhat intelligent person should be able to figure it out.
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