Boston Marathon Training

Thoughts on training for the BAA (Brian specifically or any others)
Posted by Larry on January 13, 2004:

OK Brian, I've been watching your training posts and I want to share some thoughts I've had for years about training to run the BAA in April (and strategies to beat that course).

I think there are about 12 training weeks (+ 2 to taper) until Patriots Day? It is a fairly crucial time in your training and it seems like things are going well? (considering the weather). I've been thinking about the 1st BAA that Gary and I ran (‘79) and the many lessons learned, some not until years later. It might be a good time to pass along some of my/our observations while you have time to give it consideration and to modify training plans as you see fit.

One of the real tricks in successfully navigating the 26 miles from Hopkinton to Boston course is matching your strategy and training with the course and the day. The BAA is probably quite similar to our beloved MDI course as far as difficulty, however it is also very different in other ways.

I think about everyone has figured out that the "only" way to run the MDI course is to be conservative early and that the resulting negative splits are quite effective at getting to SWH in one piece, even with a tough hill at 24 miles. Other than the flat 1st mile, the 1st 5k at MDI is pretty tough and the terrain serves nicely to encourage all to slow down toward the goal of running to the finish efficiently. When possible, I am a big advocate of running negative split marathons, it "shortens" the race by postponing fatigue and/or eliminating any major risk of "blow up" in the last 10k. If conservative early, it is possible to make up all or more of the time "lost". I’ve never seen it fail, at least not nearly as often as I’ve seen people implode using the " I feel good and am going to run strong and put some time in the bank" strategy.

Hopkinton in April is a different matter altogether, the amount of adrenaline in the air on Patriot's Day at noon is a real contrast with the laid back nature of the early morning Bar Harbor Village Green in October and that is just the atmosphere. The innate delays at the start of the BAA only serve to raise collective tension levels and then the first 3 miles are predominantly downhill. It is fast, perhaps naturally so given all contributing factors, but that first 3m is not in the best interests of most, esp. on "cold" muscles and with 23 interesting miles ahead. It has been my long held belief that many of the running zombies stumbling down Comm. Ave in the final few miles toward Boston did most of the damage in the early miles between Hopkinton and Ashland. The real challenge in Boston is finding a strategy that will work and there aren't many.

There is a big downhill near 15 miles (too steep but more on that later) coming to Newton Lower Falls and on paper would seem to set the stage for a big charge through the last 10 miles and big smiles at Copley Square. There is one thing in the way, about 4m of hills. These hills in Boston are not particularly big, they aren’t particularly steep, especially if accustomed to routine runs on Cadillac or in Eastern Maine anywhere. The hills in Boston go on for a bit and in a tough part of any marathon, from about 17 miles to almost 21 miles. There are plateaus between each of the 3 or 4 (depending on how you count), and no real downhills. This stretch is usually the place where one would be charging to make up time in the effort to run a good "negative split" race. The effort from an uphill surge from 17-21 miles in a marathon is NOT in the best interest of most and doesn't give back much time "lost" in a conservative start.

If wise enough to have waited to the top of the hills and the descent toward Boston College to begin a real charge in the last 5 miles, many are in for a rude surprise. Dead legs! (and they don’t seem to recover) The BAA is unique in the complaints and difficulties many suffer. Lots of cramped hamstrings, just dead-numb legs, quads, lots of blank "what happened" stares on the faces of walking wounded between 23-25 miles.

What strategy will work?

Clearly I think the worst thing you can do is run strong from the start, accelerate with the excitement, begin a big charge to the finish at Wellesley College (13m) (trust me it is tempting). Beat your legs down the hill at 15 miles and then lean into the first hill or two at 17-18. I would bet most would find themselves hands-on-knees somewhere near Cleveland Circle with 3+ long miles to go.

I think one option is certainly a negative split effort. This will require a ton of mental discipline on the BAA course and especially with all the distractions of the big event. I would suggest staying off pace, esp. early and all the way to the bottom of the big downhill at 15m. I believe it is important if pursuing this strategy to prepare for splits that may not reflect the effort between 17-21 (due to the hills) and to try and stay patient. I think finding a balance between not pushing too hard on the hills and staying relatively close to your goal pace going up. If at the top of the hills with relatively fresh legs, a very strong 5 miles to the finish would be pretty fun. In spite of all rumors to the contrary (and the spectators) it is NOT all downhill to the finish for the last 5 miles. I think there are 2-3 good bumps along the way, again if running strong not a problem but if badly paced, you'll swear it is more uphill than down.

Now, onto the question of why the BAA course is so tough on the legs of many extremely fit and well trained runners and why the combination of the race and Patriot's Day is such a challenge.

A little basic physiology might be helpful; as muscles contract to do work they commonly shorten. When a muscle works in this way, it is referred to as a concentric contraction. Muscles are easily trained to do concentric contractions to generate force and are quite efficient when doing it. The vast majority of running strides are a complex, very well coordinated series of concentric contractions of the many muscles in the legs (and more).

There is another kind of contraction, sort of the opposite. An eccentric contraction is one where the muscle is lengthening against external forces while contracting. An example is slowly lowering a weight against gravity; the muscle is lengthening while simultaneously attempting to contract (shorten) as it exerts force. A more applicable example of eccentric contractions is downhill running especially when the muscles are fatigued. With each running stride you are attempting to contract/shorten the muscles as you run while gravity is exerting force causing the muscle to lengthen, compounded by the exponential increase of pounding from body weight while going down. At some point the external forces on the muscle exceed the ability of the muscle to contract and the muscle fails. One common symptom of eccentric contractions is soreness. Another problem with eccentric work is the relative inefficiency of the muscle when doing this kind of work and the kicker is this; muscles are poor to adapt to eccentric training. It commonly takes about 10 weeks of focused, specific training to improve eccentric muscle function.

There are two points here. First, there are about 12 weeks before the taper to the BAA and time to add work for adaption to the eccentric challenges of the BAA. Second, the BAA is set up as an eccentric-perfect storm ambush for runners for many reasons. Here are a few that come to mind.

• You start cold, run downhill ( eccentric contractions) too fast in a huge adrenaline charged pack of crazed runners.
• Once out too fast at the BAA not much you can do, it is the hardest place to slow down in the world.
• Rolling hills, up/down take their toll, lots of concentric and eccentric contractions.
• If you settle down avoid much damage early, at 13m the adrenaline rush at Wellesley is NOT helpful for careful, calm pacing efforts.
• Nasty downhill to Newton Lower Falls at 15m is one huge eccentric contraction. Almost impossible not to do damage to your legs.
• Uphills through 17-21 are demanding concentric effort and esp. if any of the inherent problems of the 1st half weren't avoided.
• Asking muscles to shift to largely eccentric work on the downhills after 21 and the legs don't typically like the transition one bit.
• If a cool spring day, the prevailing ocean breezes hit you after coming over the last hill at 2, it doesn't help if already tightening up.
• If a warm, humid day most are not acclimatized and there are no leaves on the trees for shade. If you add dehydration, it gets ugly.
• Almost anyone that goes to Boston has a hard time making an assessment of fitness and therefore setting a reasonable goal and setting the right pace early.
• Almost everyone expects and insists on a big breakthrough race after tons of winter training and with rare exceptions, Boston is not the place for unrealistic expectations. If you haven't run races (good luck in Feb/Mar/Apr) pointing toward a very specific performance and breakthrough, save it for another time, enjoy the journey at Boston, requalify and come back year after year. I think Gary's strategy of running Boston and then racing Sugarloaf 5 weeks later is pretty brilliant and has led to some of his best races.

Lastly, what to do to improve your chances at the BAA? I am clearly advocating adding some eccentric-friendly work to any marathon training program targeting the BAA. I think you have a big advantage running on the island and I am sure you get more eccentric work than you know every day. I think Cadillac Mtn can be a big help if the roads stay clear. I would suggest running one moderately long run (12m) about 5-6 times in the next 12 weeks. I would suggest that the best way to mimic the conditions in Boston might be to hit the Cadillac access uphill after about an hour of easy running. Climb to the top at normal "Cadillac-pace", immediately turn and try to run at near marathon race pace down again (not faster though). I would be surprised if you didn't feel a good simulation (certainly a tougher up and down) than at the BAA but since not going 20 it ought to be do-able and add nicely with your other work to prevent at least some of the pitfalls of the BAA course. I'd bet you will feel some of the eccentric soreness while running down and the next day too. There is always inherent risk of injury when running downhill so as always, beware.

Hope that gives you something to chew on in the next weeks while April feels about a year away (it isn't).

Posted by Kevin on January 14, 2004
In reply to: Thoughts on training for the BAA (Brian specifically or any others) posted by Larry on January 13, 2004:

Fascinating post on running Boston Larry. Having experienced the "running zombies stumbling down Comm" more then once, first hand, I have come to some of the same conclusions without understanding the physiology of it.

One thought I have had for the early miles, in order to limit the damage to ones legs, is to alter the stride. Do you think that shortening the stride a bit, might help relieve the amount of stress caused eccentric contractions?

Posted by Larry on January 14, 2004:
In Reply to: Re: Thoughts on training for the BAA (Brian specifically or any others) posted by Kevin on January 14, 2004:

Hey Kevin,

I think so ..if able to shorten up, (without leaning back and putting the "brakes" on artificially) has got to help somewhat. Gentle is the key. I'm sure you've seen some of the grizzled vets running along the soft shoulder too. I think they know what you and I both suspect.

I saw a study a few yrs ago that showed the average size of the winners of the BAA ( from 1896 through the early 80's) when Americans actually were a consideration. The average size male was almost prototypically the same as Bill Rodgers (5 '7" 120lbs) in his prime. My point is this, I think physical geometry has a lot to do with stride vs. center of gravity on hills and thus the amount of this kind of damage one might be exposed to. Frank Shorter types; 5'11" 140lb tend be more lanky and leggy and it seems those taller guys may take a bigger beating than those like BR that could keep their stride under their center of gravity on the downhills and ultimately do less damage (and for a time; unbeatable). The only exception to this rule that I can think of in the last 20-25 yrs is Alberto Salazar. He is relatively tall, lanky but had that low shuffle stride and I think it somehow served him well on the Boston course. Tall & bouncy runners with textbook "pretty strides" don't seem to win on Patriot's Day often.

Posted by Gary on January 14, 2004:

In Reply to: Stride length posted by Larry on January 14, 2004:

Larry

what about warming up for two miles? I have been doing this lately with great success. Never tried at Boston because of pens and start line insanity. If the muscles were warm would that help? Of course they won't let you out on the course, I usually jog the first mile and back at other events. I think you could run away from Hopkinton HS and then go to the start. I guess the timing would get tricky as you'd just cool off again standing there. You're right Alberto was a monster. Remember him predicting and delivering a WR at NYC? Nobody today would dare do that on that course.

OK my two bits
Posted by Dr Dave on January 21, 2004

I have found over this century of running Boston (since 2000) several 30sec to 1 min walk breaks, around early water access, can give a cool off to the downhills, and allow for a better easing into your M pace. This way there is less need to put on the brakes, where I believe much of the weardown comes from. Just with common sense, freewheel a bit with the crowd AND AS HARD AS IT IS at the time, walk through the first two or three water stations.

It has worked for me