RR - Boston Marathon 2011

Yo Sake · Apr 22, 2011

<Short Version>
3:42:37 (Personal CR by 3min 53sec, PR by 1min 33sec)
I finally broke my first marathon time from Oct 2004! It is a mere 1.5minutes but the difficulty of the Boston marathon course is no comparison to that of the flat fast Detroit Marathon. And I am 7yrs older.
　
<Long Version>
~ Pre-race
For the 2011 Boston Marathon which I qualified at the 2010 Boston, I decided to really focus on running instead of mixing cycling into the whole training picture. Peaking high 40’s during the last several marathon training cycles didn’t result in no faster than my first marathon, in spite of my half marathon time improving to 1:40. Receiving some consultations from the Hanson’s Coaching Service which is closely related to the Hansons Distance Project located Rochester Michigan (which trained 2nd female finisher Desiree Davila!), combined with a few other plans, I came up with a training schedule with the below three focuses. (1) run 50-60mpw, (2) weekly MP run ~10miles, and (3) cruise interval at no-faster-than- half pace totaling to 6miles (3x2, 2x3, 1x6). Initially, (2) and (3) looked easy compared to what I used to do, but I had no idea what those quality workouts would feel like being mixed in the 50-60miles of weekly volume.
 
The training went surprisingly well in spite of the weather challenges I faced quite often here in Michigan. The specific pace runs often had to be done on the TM because the familiar routes with my own mile markers weren’t run-able due to snow/ice. I hit 60+miles week twice (without 20-mile run) and looking back it wasn’t that difficult. My body held up well, and I really enjoyed one *must-do* workout a day with optional swimming or strength workout. I ended up maintaining 2-3 sessions of swimming and another 2 sessions of core/strength workouts per week throughout the marathon training. Mentally I was totally locked in. I only took 1 day rest from running per 2 weeks on average and it seemed that 3-4 recovery runs a week (6-7miles each) sandwiched between the cruise interval, MP run, and long run helped me to improve general run fitness. Other than a minor foot issue, I stayed healthy.
 
I had one tune-up race, a half marathon, 4 weeks before the goal race. I raced not great but good enough (1:41:57) to give me a positive feedback about the training so far. But the sore calf/foot and slow recovery forced me to skip a few key workouts after the race. Combined with a realization how little I had run hills, my confidence was a bit shaky as the race days neared.
Going to a goal race alone leaving my family behind isn’t my favorite thing to do. Especially my son developed 101F fever in the Sat. morning before his scheduled martial arts belt test. It was a long day traveling to Boston... Sunday was a better day with visiting the expo and having a dinner with Jane and Leslie and having a lunch with Mike. I did absolutely nothing other than that in a comfortable hotel room, I felt so guilty indulging myself with a quiet weekend with no chores to take care of.
 
~ Race Day
A nice comfortable club bus ride took us to the start area parking lot almost two hours before the start. Other than feeling a bit car sickness, I felt good and well hydrated. The wind was a bit chilly but sunny ‘50’s gorgeous spring morning in Hopkinton was just perfect day. I was happy to toe the line here again.
 
I reviewed the last year’s RR and advice from others very carefully before the race. And I was planning to stick with (1) the targeted HR at 155~157ave, absolutely no higher than <160bpm HR until the hills, (2) focus on good forms on downhills and (3) no faster than 1:49 half. And below was how the first half turned out.
 
M1 8:14 (N/A)
M2 8:11 (N/A)
M3 8:14 (158bpm)
M4 8:17 (157)
M5 8:35 (159)
M6 8:22 (158)
M7 8:15 (159)
M8 8:15 (159)
M9 8:27 (159)
M10 8:28 (159)
M11 8:25 (159)
M12 8:15 (158)
M13 8:20 (158)
M13.1 ;54(158) 1:49:04 @ half
 
The legs didn’t feel that light even during the first few miles of downhills, but at the same time the pace felt somewhat effortless. I looked at my HR constantly especially around M6~12 where I ran too fast last year due to ‘feeling great’. The HR was higher than what I usually saw at the pace. The day was probably 2nd warmest day I ever ran for this training cycle so I told myself to stay <160 ave. per mile. I had to force myself slow down many times after seeing the HR going above 160. I was determined not to repeat the last year’s mistake. The crowd was absolutely amazing and every inch of the course was packed. But I ran in the middle of the road this year, and rather quietly instead of high-fiving the kids and waving crazily to the Wellesley girls. From the beginning, I felt some familiar feeling of gas trapped in my system (wish-I-could-belch feeling). And I didn’t feel like drinking or taking calories much. Forced myself to drink plain water every 2miles and some Gatorade, but didn’t take any Gu until mile 8. The half point came with still feeling somewhat fresh, though legs never felt light. Then….
 
M14 8:18 (159)
M15 8:22 (159)
M16 8:04 (158)
M17 8:33 (161)
M18 8:36 (163)
M19 8:20 (162)
M20 8:41 (163)
M21 9:10 (163)
M22 8:18 (160)
M23 8:33 (162)
M24 8:30 (158)
 
I was still holding myself back a bit to make sure the ave. HR wouldn’t go higher than 160. One of the comments I kept close to my head was Mike’s “Mile 16 tells you how you handled the first half”. It is a net 2% downhill and you should be able to run leaning forward, fast. I passed the test, I ran at 8:04 where the target pace was 8:10! It was a confidence booster. Then as the hills started appearing in front of me, maybe I started pushing myself too early, as my HR started creeping upwards. Maybe I was dehydrating a bit, I was fully aware of the upward drift of the HR but made a conscious decision to maintaining the effort level. I am not strong on hills and the Heartbreak Hill absolutely killed my pace (8:43 target vs. 9:10) but I was still running decently on downhill with a nice rhythm. I had never passed that many people after mile 20. Since I struggled at this point in the previous 2 Boston marathons, I had never realized how much downhill M22-24 was. I remember looking at the watch at Mile Marker 22, showing the exact target time of 3:04:34. No cushion left, I reminded myself. Took the second Gu at Mile 16, it tasted disgusting. I just didn’t feel like putting anything in my mouth at that point. Though I grabbed a water cup at every even mile station, I wasn’t sure how much I was actually drinking. I should have tried a piece of orange or something to keep me going, in hindsight. And I still should have kept hydrating myself into the last few miles of the race.
 
M25 8:55 (160)
Another downhill, but I couldn’t quite push my pace. Then about quarter mile to the Mile 26, the nausea hit me and I had to let it out. But without missing even a step. I kept on running, though at a significantly slower pace. My legs were totally done. The Citgo Hill was very hard.
 
M26.2 12:07 (153)
The 10:00+ pace tells the story here.
 
~ Post race
For some reasons, walking after crossing the Boston finish line is one of the hardest things I ever done at any race, as if the running the last mile was easier than that. Feet getting numb, overwhelming urge of puking, upper body screaming… Just like the other two times, several medics asked me if I was ok, as I bent over by the fence. This shall pass soon, I told myself and kept one step in front of another. Funny thing is, by the time I got to the bus where you picked up your check-in bag, I felt almost a human again. Just like the other two times. I headed to the MJ’s for the LIT meet-up. This time I could talk more and drank more (one whole glass of beer).
 
~ Looking back and ahead
It was such a beautiful day to enjoy the special marathon, with so many runners with me, and so many local fans who continued to support the tradition. I am happy about how I ran the race. I almost pulled it together to meet my goal time of 3:40. I still ran way too fast for the first two miles but I don’t know if that had anything to do with totally falling apart for the last 1.5mile or so. I am also not sure if the slow down was due to glycogen depletion; I felt ok (other than the puky feeling) energy-wise, the legs just couldn’t go. Increased volume definitely helped.
 
Looking at the next year (well, if I can get in with 10min faster than the qualifying time), running more hills are absolutely required to get stronger on those inclines, I would like to run more 60+miles weeks. I truly believe I can train to run a faster marathon with the 1:40 half. I am happy but not satisfied. I am very much looking forward to the next marathon challenge. 
 
Thanks guys for your encouragement, support, and suggestions for this past winter! I am very happy to be a part of this fantastic community.
 
Next: Xterra Ft.Custer (only a month way)

jenotter · Apr 22, 2011

Wow....what a day you had!! Fantastic job breaking your 2004 time...but so sorry about the tummy troubles!! It sounds like you ran a smart, focused race, and had a great day all in all. Thanks for sharing your day with us in a great RR!

Zdoc · Apr 22, 2011

Great report, and hearty congratulations.
I was so glad to meet you after the race. 
Your vibrant personality really comes through in your writing.
I look forward to seeing what lies ahead for you.

mrscoby78 · Apr 22, 2011

A. Ma. Zing. Congrats on the PR and CR!!!

em73 · Apr 22, 2011

I'm so, so excited for you that your Boston experience came together much better this year - you're figuring out what YOU need to do to run the race you want, and it shows in your results.
 
It was wonderful to see you (and so wonderful to see you less sick afterwards) - congrats again!

Alaska Mike · Apr 22, 2011

I LOVED reading this race report!!!! You nailed this race Yoshiko! You were smart, you learned from past efforts, you listened to other folks who had run the course successfully and incorporated that knowledge into your race strategy, you knew how your body would react and you factored that in. You absolutely killed this race!!!!
 
It was great to have lunch with you before the race and even better to share a beer with you post-race.
 
Running those first two miles slow enough is tough to do, I especially have problems because I'm fresh and I feel like I'm 'losing' time that I'll have to make up when I'm tired. But looking at your splits and reading the report, it doesn't sound like you paid too heavily for those miles.
 
It also sounds like you maybe were a bit low on calories. Understandable with your gastro issues, but if you can figure those out you should be ready to take a huge step forward in your times.
 
Great job, I'm so looking forward to seeing you there the next time you do Boston!
 
Mike

SpartyGirl · Apr 22, 2011

I smiled from start to finish! <img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif"> So proud of you and SO happy for you. Congratulations on a fantastic Boston!!!!

MBannon · Apr 22, 2011

Wow, great effort Yoshi!

Tri-Tammy · Apr 22, 2011

You did it Yoshiko!!!! Now you just gotta nail this nutrition thing. 
Super amazing job!

hobey · Apr 23, 2011

What a sweet, sweet PR! You absolutely ran a smart race despite the tummy troubles. Nicely done!

Yo Sake · Apr 25, 2011

Thanks all! It was so nice to know you guys were thinking of us Boston runners! I just watched the female elite's race, amazing!! So cool to be able to share the same course and many of the fans with them. 
My issue isn't really a stomach issue.... you know the feeling of wanting to belch, but can't let that out? Think about the air being increasing in the volume trapped somewhere in your throat/chest as you keep running. I am planning to bring this up to my primary doc again. Any advice/suggestions are appreciated. 
 
Zdoc - It was good to meet you. It will be nice to see put the face/the air around you and your posts together from here and on.
 
Monica - It was good see you again and I enjoyed your bubbly personality. Next time, you got to put out a bigger sign for us - you have no idea how hard I looked for you from mile 19-21 (because I didn't remember exactly where you said you would be). And lastly, very happy to hear my banana helped Sheryl.
 
Mike - Thanks for coming out for a lunch on Sunday, it was great to get to you know a bit better. As for the race, thanks for your kinds words. I didn't quite 'nail' it (10min/mile for the last 1.5mile can't agree with that) but I race much much smarter than the last time. This issue of gas trapped in my system seems to be getting worse and I got to do something about it. I agree that I was low in calories because of that issue - though my HRM wasn't working well for the first two miles, I probably haved used somewhere near 2500 calories and might have consumed only 300~400 calories and I might be bonking at the end (though I didn't see stars). Still a lot to learn from this experience. And I really want to 'kill' it next time!

LeftRightRepeat · Apr 25, 2011

You seemed in MUCH better shape this year than last! Congrats on an awesome PR!!!
 
<div class="quote-container">Quote:
<div class="quote-block">Originally Posted by Yo Sake <a href="/forum/thread/73560/rr-boston-marathon-2011#post_1995997"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border:0px solid;"></a> This time I could talk more and drank more (one whole glass of beer).</div>
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Thor · Apr 25, 2011

You know what I love about your race? You did it yourself, with your own research and plan and trial and error, and you came back with that knowledge to slay the beast that has been the Boston Marathon. Congratulations, Yoshiko. I am very happy for you and even proud. You done well.
 
If you keep this up, the training methodology that works for you, with 60+ mpw and racing a few more halfs, you will only get stronger and stronger and faster for far more than just next year. Good things await.
 
One thing I notice in your splits, especially early on, is that your pace is, to my eyes, all over the place. And I think it's because of your insistence on running by HR. Personally I'd rather see those numbers more alike. But you know I don't go by HR. Either way, you done well. Best part is the confidence you earned. Because the next time you know you can do it.

zojmn151 · Apr 25, 2011

wow - awesome job! Congrats!

niemsco · Apr 25, 2011

Wow Yosh, you really put it all out there, that's the way to do it. You really executed well and used your past marathon woes to help you kick butt here. I wouldn't worry too much about the HR drifting in the second half of the race. It seems to me that is unavoidable no matter who you are. Watching HR is good for the first half to help you not pace too hard, but there's a point you just need to put the watch down and run on feel, because looking at the numbers might freak you out (at least in my opinion). Congrats!
 
I sent you a FB message about an Xterra Camp in two weeks in Michigan. Let me know what you think.

cak73 · Apr 26, 2011

Congrats on a race VERY well run, Yoshiko! So very awesome that you were able to PR at Boston and run a HUGE personal CR! Nice!!!
 
Missed seeing you after, but I thought about you often while I was out there running. See you, again, next year??? 

 
<div class="quote-container">Quote:
<div class="quote-block">Originally Posted by niemsco <a href="/forum/thread/73560/rr-boston-marathon-2011#post_1996504"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border:0px solid;"></a> I wouldn't worry too much about the HR drifting in the second half of the race. It seems to me that is unavoidable no matter who you are. Watching HR is good for the first half to help you not pace too hard, but there's a point you just need to put the watch down and run on feel, because looking at the numbers might freak you out (at least in my opinion).
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Well said and I totally agree with this.

donskiman · Apr 26, 2011

Great report. You trained like a runner and got the results to show for it. You have sub 3:40 in you.

JohnnyB · Apr 28, 2011

Nice report. I am convinced that if that race was one mile longer I would have collapsed before the finish this year. I was really fading that last mile and change. Nice work in training to get the PR!

Yo Sake · Apr 29, 2011

Thanks for your kind words!
 
 
Don - I had to chuckle with your comment, "trained like a runner". Thanks!
 
LRR - it was a great surprise to see you at MJ's. Your smile just warms up the place. I felt much better this year but still had a bit of yacky feeling inside. Next year, I am so finishing two glasses of beer! 

<div class="quote-container">Quote:
<div class="quote-block">Originally Posted by Thor <a href="/forum/thread/73560/rr-boston-marathon-2011#post_1996444"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border-bottom:0px solid;border-left:0px solid;border-top:0px solid;border-right:0px solid;"></a> One thing I notice in your splits, especially early on, is that your pace is, to my eyes, all over the place. And I think it's because of your insistence on running by HR. Personally I'd rather see those numbers more alike. But you know I don't go by HR. Either way, you done well. Best part is the confidence you earned. Because the next time you know you can do it.
</div>
</div>
 
Thanks Thor! It was great to see you again, and very nice meeting with your lovely wife. As for the pace, I agree it was all over the place; I got burnt last year by running by feel (felt great in the midrace). I haven't been able to trust my sense of pace/RPE during a long race and still have lot to learn. Looking forward to tackling this distance again. 

 
 <div class="quote-container">Quote:
<div class="quote-block">Originally Posted by niemsco <a href="/forum/thread/73560/rr-boston-marathon-2011#post_1996504"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border-bottom:0px solid;border-left:0px solid;border-top:0px solid;border-right:0px solid;"></a> Wow Yosh, you really put it all out there, that's the way to do it. You really executed well and used your past marathon woes to help you kick butt here. I wouldn't worry too much about the HR drifting in the second half of the race. It seems to me that is unavoidable no matter who you are. Watching HR is good for the first half to help you not pace too hard, but there's a point you just need to put the watch down and run on feel, because looking at the numbers might freak you out (at least in my opinion). Congrats!
 
I sent you a FB message about an Xterra Camp in two weeks in Michigan. Let me know what you think.
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What you said about HR is pertty much what I did, except the fact I monitored carefully untill the hills. Half way in marathon is probably only qtr way in terms of amount of effort required to run well. Haven't been to FB for a while. Will check out the link. THanks. 

 
 <div class="quote-container">Quote:
<div class="quote-block">Originally Posted by cak73 <a href="/forum/thread/73560/rr-boston-marathon-2011#post_1996547"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border-bottom:0px solid;border-left:0px solid;border-top:0px solid;border-right:0px solid;"></a> Congrats on a race VERY well run, Yoshiko! So very awesome that you were able to PR at Boston and run a HUGE personal CR! Nice!!!
 
Missed seeing you after, but I thought about you often while I was out there running. See you, again, next year???
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Sorry, cak, for having missed you. Yes, next year! Hopefully with the 10min.-faster-than-qualifying time, I can get in. 

<div class="quote-container">Quote:
<div class="quote-block">Originally Posted by JohnnyB <a href="/forum/thread/73560/rr-boston-marathon-2011#post_1996985"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border-bottom:0px solid;border-left:0px solid;border-top:0px solid;border-right:0px solid;"></a> Nice report. I am convinced that if that race was one mile longer I would have collapsed before the finish this year. I was really fading that last mile and change. Nice work in training to get the PR!
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TriAndStopMe · Apr 29, 2011

Congrats on the PR!
 
And I love that you're already setting goals (below) for next year. 

<div class="quote-container">Quote:
<div class="quote-block">Originally Posted by Yo Sake <a href="/forum/thread/73560/rr-boston-marathon-2011#post_1997037"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border:0px solid;"></a> 
Next year, I am so finishing two glasses of beer!</div>
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RR - Boston Marathon 2011

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