Boston Race Prep- The final month--Reduce the stress of race week!

There’s one month to go until the Boston Marathon and there's one thing for certain, Boston is full of uncertainties.  The course is still the same course.  It’s still 26.2 miles. It’s still a downhill start that can ruin your entire day should you get caught up with the hype and the fast terrain.

So, what is so uncertain?

The weather! New England weather is very unpredictable, and it can change drastically from the start to the finish. The last time I ran Boston, it was 70 degrees when we started and 43 degrees when we finished. We went from a rainy start to steam coming off the pavement and finally a cold strong headwind over the final 6 miles. You can check the weather about 14 days ahead of the race day, but it’s no guarantee. 

Uncertainties also creep into the mind of a runner as the training draws to a close. After 3 Boston Marathons and months of training, Jenn has decided not to run. She said her heart and mind were not into racing anymore.  She started running at 42 and now at age 55, she feels her body and mind are ready for something different. 

While this was a shock, most runners will reach a point where they realize that the training, planning, and stress are no longer worth.it. Jenn was able to accomplish more in her 13 years as a runner than most do in a lifetime. 

Dani on the other hand is eager and ready to go.  She has continued to improve. From a 4:34 in her first marathon all the way down to a 3:21 in her last Boston Marathon.  She took one year off to use the reverse training method and is now ready to go for a new PR at age 50.  Her goal is to leave Boston with a 3:18. 

As she heads into her final month of training, her training becomes more race focused.  She will study the course and layout the tangents of the course.  Running down the center of the course will add almost a mile to the course.  It’s difficult in a large group of people to navigate all the tangents without weaving in and out of runners (which also adds distance), but it’s good to have a plan on which side of the course to focus on for certain stretches.  She will also study her pacing plan and enter it in her GPS watch.  She knows she’s not going to win nor win her division.  99% of those running fit into this category.  She wants to run smarter and not harder.

Dani’s race plan:

 

As for her training--the focus will be on the first 6 miles and maintaining her pace.  Her workouts over the next week will focus on preparing for the downhills.  The quads take a beating in the first 6 miles and if they get shot, forget having the strength to tackle the Newton Hills.  The focus for the following week will still be about pacing, but she will not be hitting the hills as hard, and we will also incorporate some easy treadmill runs to minimize the pounding. 

Final 2-week taper

 

At this point, she has her race nutrition dialed in. She knows what she will eat the night before, morning of and during the race. She has tested her race day equipment—even training for different types of weather conditions. She’s practiced every detail from the time she’ll wake up until the race starts.  She’s done this on her long run days. 

And finally, with one month to go, she will begin her trip preparation. 

Before arriving to any out-of-town race, a runner should scout the area ahead of time for three essentials: a grocery store, a pharmacy, and a pre-race restaurant. Your first stop after you get settled into your hotel should be the grocery store. Stock up so you are never hungry or thirsty in the days leading up to the race. You’ll also want to know where the nearest pharmacy is just in case you start to feel ill, forgot any medicines at home, need band-aids, etc. Lastly, you want to pre-plan your pre-race meal. Lots of runners will flood the city on race weekend. Plan ahead and have your reservation made well in advance so you can avoid any stress in meal planning the night before the race.

The goal for race week is to be on autopilot and keep stress levels low.