Race Report - 2008 Boston Marathon

I awoke to cloudy skies and absolutely perfect temperatures. I drove to the Herald St. lot to catch the BAA bus, and almost missed my ride waiting for the train of Hopkinton-bound buses at the pike on ramp. The minutes were ticking away and the stream of buses seemed to unabating. With about 10 min left, I had to tempo it to the bus. Not the best way to start the morning. As always, I have to be thankful for the ride out to Hopkinton... there is nothing more crucial than worry-free transportation to the start of a marathon.

For this marathon, I tweaked my pre-race prep a bit. Due to the 10 AM start, I decided to have another 1/2 a powerbar and quite a bit of gatorade, but cut myself off from all liquids 45 min. before start. It's taken me 8 marathons to figure it out, but this was the first one with nary a pit stop! The other change I made was with regard to GU intake. In the past, I've been taking a GU at 10, 14, 18, and 22. This was probably ok at a 7:15 pace, but at a 6:30 pace, 4 miles is cutting it too close. So for Boston, I shifted to 5 mile intervals, with GUs at 6, 11, 16, and 21. With about 25 minutes to go, I headed down to the corrals and tried to find some familiar faces. By the time the gun went off, the sun was already peaking through.

At the marathon expo, I printed out a Boston-specific pace band for a 2:50 goal time and decided to carry it with me. My initial plan was to hold 6:30s for as long as I could. The 1st mile was congested, but the road opened up by the 2nd mile and I was on pace. I ran into my buddy Yuneng who, after spending 2 weeks in Nicaragua on medical missions, was very unsure of his fitness. His last 14 miler was painful.... still, he ended up running a 3:00, which shows how much natural talent this guy has. I wished him good luck and picked it back up to 6:30s. By mile 3, I sensed the sun was getting strong; despite temperatures in the 50s, the sun was making it feel warmer. A 2:50 was going to be a tall order. My HR was already hovering around 163-165, which is a few beats higher than my typical average of 160 at marathon pace. I still felt confident of my fitness and decided to see if I could ride the fine line. It helped that I was pacing along with Gary, since we had had similar race results in the past.

After cruising along through Ashland and Framingham, I started hearing a lot of Lance chatter shortly after the train depot. I knew he was capable of running anywhere from a 2:45-2:50, so I was a little surprised that he would be here. Sure enough, I looked up and saw a cluster of runners around a rugged looking guy with a yellow singlet and sunglasses. I pulled up slowly and for the next 2.5 miles or so, joined up with the Lance train and I have to admit was momentarily starstruck. I wondered if he had a posse with him, but it soon became clear that he was grabbing his own fluids and the groupies were just a bunch of runners either trying to get some camera time, or pacing with Lance with the idea of beating him on the finishing straight in Boylston. This whole scene was a nice distraction, complete with inane questions like, "Lance, what do you like better, running or cycling?" or "Are you going to take GUs every mile like last time?" It was very impressive to see the throngs of Tufts supporters and volunteers revving up for the forthcoming onslaught of Tufts Marathon Challenge runners.

I reached mile 10 feeling fairly comfortable, but I knew the next 5 miles were going to be critical. I usually go through a bad patch between Natick and Newton, most likely due to the cumulative effect of running downhill for 15 miles. I pulled ahead of the Lance & peloton, but I think he slowed down to soak in the Wellesley scream tunnel. ;) As always, the scream tunnel was incredibly energizing... replete with signs (the most creative of which read, "Kiss me, I'm gay!") and eager high-fives. The peloton eventually caught up with me at mile 13 and we went through the half in just over 1:26. Realistically, a 1:24 2nd half was not something I could do, so I chucked my pace band and decided to run the 2nd half by feel. The usual bad patch never materialized, but I slowly lost contact with Lance. After he dropped a split in the low-6:20s at mile 14, I decided it wasn't worth blowing up later, so I eased up a bit. I was counting on making up some ground in the hills. Despite really holding back, mile 16, a notorious downhill stretch, still ended up being my fastest split of the day (6:17).

Now the real work began. Shortly after going over Newton Lower Falls, I pulled up to Pat and did a quick status check with him. He's been a great training partner on long runs, and even though we never really work together during races, he usually finishes about 30 seconds or so ahead of me. He was battling some stiffness, so I surged on through the first hill and felt pretty good cresting the hill at the Newton-Wellesley hospital. I was very focused now, intent on getting over the hills. The first hill felt good and I made it up at a strong pace. In fact, I felt pretty strong through the hills and didn't fade much going over Heartbreak. However, no sign of Lance. I grabbed a cup of gatorade and saw my friend Anuj who was volunteering at the fluid station. I cruised through the downhill and felt like I was in good shape with 5 miles to go.

Pat pulled up even with me during cemetery mile and we chatted for a bit. At around mile 22, I started fatiguing for the first time. Fatigue for me, as it relates to marathons, is this full-body malaise that zaps my will to push the pace. I started losing contact with Pat and was looking forward to running by my cheering section in front of my apartment. Mile 23 was considerably slower, but my cheering section really gave me an energy boost that got me over the next 2 miles. Even so, I was in survival/maintenance mode... no cramps, blisters, or injuries... just tired. I didn't lose much time at mile 24, but lost focus over mile 25; my heart rate indicates the intensity level had dropped. I drew into my remaining energy reserve and pushed on through Kenmore Square and under Mass Ave. I had stopped looking at my watch now, although I guessed I was in the 2:53 range. I made one last push down Boylston St. and came in under 2:54 with a couple seconds to spare.

Overall, I had a great marathon. My half marathon splits were within 90 seconds of each other and I feel like I ran a smart race despite pushing my heart rate above the usual level. This was as near perfect a marathon as I think I can get... perfect temperatures, very little wind, no pit-stops. I'm still not pleased with how I finish out marathons, as I let the pace slide over the last 4 miles in Philly, as well. I'd be interested in hearing if anyone has any suggestions besides becoming mentally tougher. But again, we're talking at most a minute. Anytime you set a PR at Boston, it's a beautiful day!


I want to thank everyone who came out to support me, you have no idea how much it helps me knowing there's something to look forward to during the race. As in life, there's nothing better than having a friend to lean on when you're in the depths of marathon solitude. I am especially thankful to all who supported my efforts to raise money for The Sharewood Project. I also want to thank my BAA teammates (Mike, Pat, Josh, John, Ben, and Chris) who have dragged me through some fast runs this winter and really set the stage for a quality performance on Monday.

2016	Chan, Wayne W.	31	M	Brookline	MA	USA
Checkpoints 5k 10k 15k 20k Half 25k 30k 35k 40k 0:20:18 0:40:39 1:01:14 1:21:47 1:26:10 1:41:54 2:02:34 2:23:43 2:44:35 Finish Start Time Offset Pace Projected Time Official Time Overall Gender Division 00:00:40 0:06:38 2:53:47 632 610 463

Mile	Split	Lap	Avg. HR	Max HR
1	6:44	6:44.4	144	163
2	13:08	6:23.6	162	166
3	19:38	6:30.2	162	168
4	26:00	6:21.8	164	169
5	32:43	6:42.7	164	169
6	39:15	6:32.2	163	168
7	45:49	6:34.4	164	167
8	52:27	6:38.0	165	169
9	59:08	6:40.3	164	168
10	1:05:51	6:42.9	164	168
11	1:12:29	6:38.0	164	168
12	1:18:56	6:27.6	162	166
13	1:25:29	6:32.9	163	166
14	1:31:57	6:28.4	165	168
15	1:38:30	6:32.3	165	168
16	1:44:47	6:17.5	163	167
17	1:51:30	6:43.2	166	168
18	1:58:15	6:44.5	165	170
19	2:04:57	6:41.9	164	167
20	2:11:49	6:51.7	163	167
21	2:18:50	7:01.7	165	169
22	2:25:23	6:33.0	163	166
23	2:32:08	6:44.9	163	167
24	2:38:47	6:38.5	162	166
25	2:45:39	6:52.8	160	165
26	2:52:13	6:33.6	163	165
26.2	2:53:47	1:34.0	165	165
Total	2:53:47	6:37.8	163	170

'Twas the night before Boston....

...and everything seems to be coming together. The weather doesn't get any better than this:

Time

Condition

Feels Like

Chance Precip

Dew Point

Humid.

Wind

10am

Mostly Cloudy 53°F

51°F

20%

38°F

57%

From E 6 mph

11am

Mostly Cloudy 56°F

54°F

20%

38°F

51%

From E 7 mph

12pm

Mostly Cloudy 58°F

57°F

20%

38°F

47%

From E 7 mph

1pm

Mostly Cloudy 59°F

58°F

20%

37°F

44%

From E 8 mph

2pm

Mostly Cloudy 60°F

59°F

20%

37°F

42%

From E 8 mph

3pm

Mostly Cloudy 60°F

59°F

20%

37°F

42%

From E 8 mph

The only thing missing is a 20 mph tailwind! I finally started feeling rested and ready this week. Right now, I'm feeling more eager and excited, as opposed to nervous. For the first time since Austin 2007, I didn't get sick the week leading up to the marathon, so I imagine that's contributed to my zen state. As I look back on my preparation for Boston, it hasn't been as consistent as my build-up to Philadelphia. I've had a couple minor injuries, so my mileage has not been as high (Aug-Oct. versus Jan.-Mar.)
The difference in mileage can largely be attributed to doing fewer base/recovery runs. This time around, I have less tempo mileage, but it has been balanced by longer races that are hard tempo efforts. My long run mileage is there, and I've been more consistent with intervals this time around. I suspect I replaced a lot of Monday/Wednesday runs with cross training, but I can't be sure without looking at my log more closely.
So that brings me to time goals. The drop in mileage did not seem to affect my half marathon times, as I set a 1 minute PR at New Bedford. However, you can't fake fitness in the marathon. My last long run over the Boston course did give me a tremendous amount of confidence, so I'm going to set two fairly ambitious goals:

1. PR, i.e. faster than 2:55:31
2. Get as close to 2:50 as I can.

With those time goals in mind, I'm going to set out at 6:30 pace and do an assessment at the halfway point, and then again as I head into the Newton Hills. Look out for me tomorrow... yellow jersey... #2016.

Good luck to all you Boston hopefuls tomorrow... its definitely PR weather!

The Future of American Men's Marathoning

Permit me a brief rant. An American-born 25 year-old gives the top marathoners a run for their money at the London Marathon, places 5th with the 15th fastest marathon of all time and barely makes a ripple in American sports media. A 2:06:17 (a ridiculous 4:49/mile!) and not even a 30 second blip on Sportscenter. Lance Armstrong will probably get a 5 minute profile for his Boston appearance and he'll be lucky if he breaks 2:40. Such is the sorry status of distance running greats in our country. I'll make my contribution to spreading his accomplishment:

U.S. Marathoner Has Impressive Showing in London

By LIZ ROBBINS

Published: April 14, 2008

LONDON — Ryan Hall was flying through the London streets Sunday, alongside six of the world’s fastest marathoners.

Skip to next paragraph

Kirsty Wigglesworth/Associated Press

Felipe Trueba/European Pressphoto Agency

It was not enough for him to realize that he belonged with the sport’s elite in the 28th London Marathon; he wanted to go faster.

Hall, a 25-year-old from Southern California, moved to the front of the pack in the 16th mile and asked the two pacesetters from Kenya to go a little faster than 4 minutes 58 seconds a mile.

Martin Lel of Kenya, the defending champion in the London and New York City marathons, said he thought Hall looked too strong and relaxed. He recalled wondering: “Am I not running, or what? I had to ask myself many questions. I think, Now it’s a race.”

The pacesetters promptly sped to a 4:39 pace and left Hall behind. Angry at himself for his overconfidence, Hall briefly stormed back to the pack in the 21st mile. Then the cold rains and wind slowed the pace.

But Lel, a 29-year-old veteran, shrugged off the field’s every move and outkicked 21-year-old Sammy Wanjiru of Kenya in the final 385 yards to finish in front of Buckingham Palace in a course-record 2:05:15. Wanjiru finished nine seconds back.

Abderrahim Goumri, the runner-up to Lel in London and New York last year, finished third in 2:05:30, making this the first time three men finished under 2:06 in a marathon.

Hall finished fifth in 2:06:17, becoming the second-fastest American marathoner. This was only the third career marathon for Hall.

“It’s pretty exciting to run just three marathons to join that kind of company,” said Hall, whose most recent marathon was his victory in November at the United States Olympic Trials in Central Park, where he finished in 2:09:02. He ran 2:08:24 in placing seventh last year in London.

“I thought: ‘This is a classic move. I tell the pacemakers to go faster and they drop me,’ ” Hall added, laughing at his impertinent request.

Still, the race was critical for Hall in his preparation for the Beijing Olympics in August. “I think it was important for me to establish that I could run a fast time,” he said. “I’m definitely within striking distance.”

Khalid Khannouchi, who was born in Morocco and became a United States citizen in 2000, holds the American record of 2:05:38, set here in 2002. That time was the London record until Sunday.

Lel shattered the London record by 23 seconds and lowered his personal best by 1:26.

As a result of a 62:12 first half, which was well below the pace of the world record (2:04:26), six men ran faster than 2:07 — also a marathon first.

Emmanuel Mutai of Kenya finished fourth in 2:06:15 and Deriba Merga of Ethiopia finished 21 seconds behind Hall.

In the women’s race, Irina Mikitenko of Germany, 35, crossed the finish line in 2:24:14 in a downpour. Svetlana Zakharova of Russia finished second in 2:24:39.

The prerace favorite, Gete Wami of Ethiopia, finished third in 2:25:37 despite falling over another runner at the water stop 18.6 miles into the race. She crashed facefirst to the asphalt and banged her right knee.

“This is the first time I’ve ever fallen in a race,” Wami said. “I was happy I was able to come back.”

Lel was also pleased, if not surprised, with his dominance, considering the disruptions in his training since winning the New York City Marathon and watching his country plunge into tribal violence after elections in December. Lel, who lives near Eldoret in the Rift Valley, left his house to train in Namibia.

“It was a great day for me to be a champion,” Lel said.

After Hall and then Mutai dropped from the lead pack in the 23rd mile, Lel, Wanjiru, Goumri and Merga ran four abreast for two miles. Merga was the next to trail off, then Goumri, leaving only Wanjiru and Lel as the first to pass under the banner that said “385 yards to go.”

That is where Lel is best. “In my mind I am going to fight,” he said.

Hall is trying to put himself in position to do that in Beijing, and he has shown remarkable progress while racing in London. In July 2006, he ran the 5,000 meters at a track meet in the Crystal Palace. Slogging in last place, he looked up at the stadium monitor to see Bernard Lagat already winning.

Soon after, Hall and his coach, Terrence Mahon, decided that he would be better suited for distance running.

“I feel like I belong,” Hall said. “Last year it was like, ‘These guys are my heroes and now I’m running with them.’ This time I was more trying to figure out how to win the race. It was fun to mix it up with those guys.”

Another article

An inspirational video featuring Ryan Hall as he prepped for the Olympic Marathon Trials. The guys is so fluid doing a 5:00 mile.

One week to go!

This was a rough week for me. After a very positive 1st week of tapering, I struggled through this week. Work was particular demanding this week and instead of catching up on rest, I found myself spending a couple of late nights in lab with only the mice to keep me company. Here's the rundown:

Mon: 30 min. basketball, legs pretty sore after
Tue: 5 miles @ 7:38; easy treadmill run
Wed: 7.6 miles @ 7:07, 30 min. core work; gorgeous run by the Mystic lakes
Thu: 10 miles w/ 2 x 3 miles @ 6:31; solid tempo run, just trying to get in some MP work
Fri: off
Sat: 4.5 miles @ 7:44; really tired from lack of sleep, but run felt good, first real spring day
Sun: 10 miles @ 7:37; trail run in Cutler Park.

I think it all started with basketball Monday night. I haven't played in months, but am slowly transitioning into league play after the marathon for a change of pace. I didn't go all out, but felt especially tired that evening. As a result, I passed on intervals Tuesday and just did an easy treadmill run. Wednesday's run felt great. My HR was holding steady, but I was going faster than I thought. I've noticed that this happens during the taper and is probably a sign the body is recovering. Thursday was a solid marathon pace effort that went as expected, but I followed that up with a couple late nights at work. By Saturday, I was bushed and the run felt crappy. Fortunately, I made up my sleep deficit Saturday night. I felt recharged and ready for my run on Sunday. Cutler Park has become my favorite place to run because I get such a sense of solitude and wholeness as I make my way through the woods. It was great way to end a challenging week.

Marathon Sports City Run 5m Report

Following up on a great training week, I really eased into it this week. On Monday, I did a 30 min spin, although I'm not sure it was even fast enough to be called spinning. The past few marathons, my 1st taper week has typically been about a 20% cut in mileage, but I've tried to keep the intensity up. Fortunately, Marathon Sports was sponsoring a 5 miler, so I could take a good shot at my 5 miler PR while still getting in a good training session. Here how the week went:

3/31-4/6
Mon: 30 min. bike, 30 min. core; legs tired, but not totally shot
Tue: 9 miles w/ 2x2000m @ 5:56; 1st one sluggish, 2nd one smoother, easy c/d on the track
Wed: off
Thu: 9.7 mile @ 7:39; nice to be finally back on the trails. Legs feeling recovered
Fri: off
Sat: 5 miles @ 7:28; relaxed base run
Sun: 15 miles including 5 mile race
Total: 38.7 miles

The weather forecast had called for a sunny day in the 50s, but it was overcast and in the low 40s. I just got our new BAA uni's, so it was a good day to test them out. As I still wanted to be in the high 30s for the week, I did an easy 5 mile run to the river and back, and then did a few more just before the race. I lined up with my teammates and was looking forward to taking a large chunk out of my 5 mile PR. Here's my log entry:

"Wasn't sure how my legs would react to racing after the long w/u. Headed out reasonably fast behind some crazy high school kids trying to get some camera time on CCTV before crashing a quarter mile into the race. Tucked in behind brett ely by mile 1. 2nd mile was windy. Broke wind for awhile, then decided to let the 2nd woman and another guy do the work as we rounded by Mobil station. Made the turn into the fresh pond and felt relatively comfortable and moved past the guy who had passed me. Mile 3 was sheltered and it actually felt warm. Worked off of 2nd woman. Passed her shortly after mile 3 and tried to keep Brett and guy in red shirt within striking distance. Starting to feel it by 4 mile split with dirt path uphill section. Made the turn back to the roads and was surprised by the uphill. Brett put in a surge and I couldn't catch her. Tried to reel in the next guy, but legs were dead and weren't responding. Last mile was the slowest. Still a PR by 14 seconds. Based on HR, could have pushed harder, but just couldn't access the upper gear."

So I managed a 29:36 (5:56/mile) under windy conditions, good for 14th overall and 3rd in my division. Here are the results. I wanted to run a fast final mile, but something in my head told me not to drop the hammer. Coming off a hard training week, and with two weeks remaining until Boston, I think a low 2:50s in the marathon is within reach provided race day conditions are ideal... always a crapshoot with New England weather!

Splits:
1 - 5:48 (157/167)
2 - 5:58 (170/173)
3 - 5:51 (174/176)
4 - 5:58 (175/177)
5 - 6:00 (174/176)