Boston…We Have A Problem

photo courtesy Naveed Nour

Photo courtesy Naveed Nour

One of the reasons to have a plan is so you’ll have something to change when things fall apart. The more complex your plan, the more you have to adjust when something unexpected arises. I guess that why there are backups, contingencies, plan B’s…

My plan for the 2016 Boston Marathon was simple: run the first half comfortably, ratchet up my pace on the Newton Hills, and then run all out down into Boston. But when I lined up in Hopkinton in Wave 1, Corral 5, beneath a sun that was already hammering me hard and temps already in the upper 60’s at 9:45 AM EDT, I knew my plan would not survive the day. Continue reading

All Systems GO

Less than 24 hours to go until the 120th Boston Marathon. The miles have been run. The muscles have been massaged. The carbs are being consumed.  There’s nothing left save get to the start and run the race.

My legs took a hammering this year. Up until Wednesday, my quads and hip flexors still felt like garbage. But then they started to come around and, if I’ve timed everything well, the legs will be solid in those later miles.

The only curve ball at this point is the weather — predicted temperatures in the 60’s F at start time, which is 20-30 degrees higher than what I’ve been training in. It’s not super warm, but that delta over the distance can play games as dehydration becomes a factor.

Otherwise, my race strategy is very simple. Run the first half “easy”, the next 10 km steady tempo until I’m over Heartbreak, the last 10 km as fast as I can manage. Last year, I saved a lot for the finish — maybe a little too much — but it worked out well so no reason to change. But every race is unique and with this just my fourth marathon ever, there’s not too much of a pattern to work worth.

Next stop, Boston.


Snow at mile 19 on the Marathon route today. All bets are off for what race day will be like.

30.5 km run yesterday in the cold rain, far too reminiscent of last year.

10 km today.

That’s 10 k less I have to run before the Marathon.


My training program for this year’s Boston Marathon is a lot like last year’s: lots of running squeezed into just a few weeks, no taper. Most runners train year round but since I’m coming off a nordic skiing, I have to do a rapid adaptation to get my legs used to the road miles. Aerobic base is not a problem, but it has to be converted to specific running technique and physiology.

Last year, I did that adaptation over 8 weeks. As one can see from my very scientific tracking data (above), I’m trying for a similar plan this year, though I’ve got myself a few extra weeks. One notable difference in my program is… Continue reading

Marathon Prep

With Sugarloaf cancelled for lack of snow and my ski season rapidly becoming a memory, I decided to run the Marathon Park Prep race in Ashland. The plan was to run this half-marathon as a fast distance workout, not go too hard, but I never really stick to plans like that.

I lined up near the front — but not too close –with about 600 like-minded runners beneath sunny but cold skies, at the site of the original Boston Marathon starting line. The horn sounded and we started. Two very thin, young looking guys took off right away while I settled into the front group, at least keeping my promise of not going out too hard.

The week had been an intense one. Threshold intervals on Tuesday; I had gone deeper than I had intended, even though I felt amazing doing it. And I racked up some additional miles in subsequent days and maybe my legs hadn’t quite recovered yet.

Continue reading

Boston 2015, Take 2


Last year was my first Boston Marathon. As I shuffled across the finish line on Boylston — my quads seized up since mile 22 — I was pretty sure I wouldn’t be coming back.

But that feeling didn’t last long. I had re-qualified with my time that year, so I signed up in the fall — just in case I changed my mind come spring. I skied most of the winter, stacking most of my runs the day after the longer ski races. I didn’t stress about running through the coldest and snowiest winter on record. I added miles as the snow melted and the ski season ended. A little less than 3 weeks before the Marathon, I made my final decision to run it.

I would do it without a taper, on that very fine line between fitness and exhaustion. I had been running injury free all winter — not counting the ribs I had separated while skiing in January that took until March to heal — but strains were developing in my hip, shins and knee.

The long-range weather forecast promised ideal conditions: overcast, in the 50’s. Not like last year’s suddenly sunny and warm day that left me sunburned and dehydrated. But the forecast deteriorated as race day approached and by start time, I was confronting what would prove to be a long, cold, wet, and windy day.

My strategy this year was simple:  run very conservatively the first 16-17 miles, stay comfortable over the Newton hills, and use whatever I had left for the finale. I wanted to avoid repeating the agony of last year’s last few miles. I would gladly accept whatever time that gave me at the end. With a stiff headwind, that seemed the right plan.

I was a nervous mess before the race. In a way I had never been. So much of the day was hinging on the weather. The rain started to sprinkle but the heavy stuff was holding off.  For now. I committed to wearing limited clothing rather than risk running in wet, heavy kit. Instead, I went back to my bike racing playbook and greased myself up with Bag Balm and hot cream.

Once I was running my warm up, the nerves settled.

At 10 AM, they fired the gun. The elites took off. It took me, all the way back in corral 6, three and half minutes to cross the start line.  And then, I just ran. I ran comfortably. I was breathing through my nose, like I had done on the long training runs. I was waiting for the heat to build, but it never came. I didn’t look at my watch for pace or heart rate, even though it buzzed every kilometer, automatically marking the split time.

The buzzes came with a reassuring frequency. The mile markers passed by, too, and I didn’t look at my watch or the clock. Anytime I found myself breathing through my mouth, I backed off, eased up and settled back to a slower pace. The rain was picking up, but still just intermittent showers. My legs felt stiff and junky. The cold was creeping into the muscles. My right hip and IT band were getting tight. My left toe was already starting to hurt. I felt tired.

At 10 miles, I wasn’t sure if I was going to last.

At 11 miles, I ducked into the woods for a piss.

At 12 miles, in the thick of the Wellesley College Scream Tunnel, I stopped and kissed a dark-haired, pale-skinned co-ed.

At 13.1 miles, the rain was falling for real. My split was 1:31. My legs weren’t feeling any better. My family was waiting for me at mile 19. I knew I could stop there and climb into a warm car. If I could make it that far.

I was starting to get hungry. I had already eaten the two gels I had stuffed into my shorts. I was starting to question my plan of eating less than the year before. There was a feed at 17 miles. If I could make it that far.

On the long downhill to Newton Lower Falls, I kept myself in check. No overdriving the legs this year. On the climb up and over the interstate, my legs felt wobbly from the sudden shift from mostly downhill to suddenly uphill.

Past Newton-Wellesley Hospital, I thought about my boy, Romeo, who was supposed to have been born there, on Marathon Monday, 10 years earlier. But he came 3 months early. And left us far too soon. And that’s why I was running Boston. Again.

At the feed, I ate 2 gels right away, and grabbed a third.

Onto the Newton hills — I know these hills so well. Unconsciously, I picked up the pace. I was still running comfortably, but my legs still felt heavy and dead. I started to breath through my mouth now, but it made my head spin so I went back to just breathing through my nose. I sucked down another gel. I was starting to feel warm. Starting to feel some energy.

My wife and son were waiting for me at mile 19, on the uphill after Walnut Street. I stopped when I saw them. I took a drink. I grabbed another gel. I stretched my legs. I said simply, “I’m tired.” Hugs and kisses all around. Then I started running again.

On Heartbreak, I passed by slower runners. I was pulling in oxygen through my mouth now, feeling my lungs balloon out. I was floating up the hill, unbroken. My legs felt smooth and warm. Over the top, I picked up the pace. I checked myself on the long downhill past Boston College. Last year, my legs seized up on the way down and I was waiting for it to happen again. But then I was at mile 21 and my quads were still intact.

So I turned on the afterburners.

And I ran like hell.

The rain was coming down. The crowds were screaming. I was overtaking runners like one of those dreams were everybody else is moving in slow motion. My feet were slapping the wet pavement. I was breathing like a race horse. There was no pain. Just a reassuring strength in my legs, and the slightest nagging feeling that somehow the bottom would fall out.

I knew the route well from there. I had been running it once a week into work for the last 6 weeks. I knew every rise and run, every intersection and traffic stop that had slowed me down when training that I now blazed through. I kept thinking how fucking awesome my legs felt, surprised by how much I had left, and trying like mad to empty all of it out before the finish.

At the 40km mark, I realized I could finish in under 3 hrs.

I accelerated, unfettered, slowed only by the masses of runners I had to navigate, trying to find the fastest line through Kenmore, through the tunnel, sweeping onto Hereford, and then, at last, Boylston. And then the long long stretch to the finish line, the finish that couldn’t come quickly enough last year and seemed to take forever. The finish that, this year, I sped toward, full gas, leaving all I could on the pavement behind me.

And I did it. Only barely. But at 2:59:35, I was under 3 hours. And I was more than pleased to take it.

I had rarely ever felt so good in the finale of a race, much less something as brutal as a marathon. What I had expected to be  a disaster had turned into my best ever time. The weather only added emphasis to the accomplishment.

In the end, it was true what the Wellesley women promised. Kiss one — and you’ll PR.







Boston 2015



After last year’s Marathon, I was pretty sure I didn’t need to run it again.

But then registration opened last fall and I had run a qualifying time in the 2014 race. So I signed up. Just in case I changed my mind.

After a summer of bike racing, I switched to dryland ski training, and running was a big part of it. I was running well, without injury. I ran PRs in the BAA Half-Marathon and a 5k in early December. I was running to run. Maybe for fitness. Maybe for cross-training. Maybe to outrun my problems. The idea of the Marathon was there, but there was never a training plan and I wasn’t making any decisions until spring.

Then there was the winter. And my separated ribs in Monte-Saint-Anne. And the record-breaking snow fall. And the cold. I still ran. Maybe once or twice a week. I did a lot of skiing. The season was better for being on the snow than on the road. Seriously, it was hard to find the road most of the time. Heartbreak Hill was covered in snow in most of the winter. I invested in studded running shoes. And I didn’t worry about the Marathon. Because I hadn’t yet decided.



I squeezed as much as I could out of the ski season. Last year, I gave up a lot of time on the snow to train for Boston. This year, I didn’t worry too much about it.  I raced the Tuesday Night ski races until the slushy end.

In early March, I drew up a plan. If I was going to run the Marathon, I would need to ramp up my mileage. I only had about 6 weeks to work with. I had plenty of aerobic fitness to work with, but the legs were questionable and potentially unreliable after 20 miles.  There were risks. If I ran too much, I might end up injured. Too little and the Marathon would be a miserable experience.

So I built a plan around two concepts:  No really long runs. And no taper.

Instead, I stacked my runs, doing two longish runs back-to-back, rather than one really long one. This loaded my body and legs more quickly but left room for a little recovery, and — in theory — would encourage my body to adapt more quickly.  I didn’t have time to accommodate a taper, either, which was less a concern because the taper was always an awful experience with the fatigue, allergies and restless legs making me worry.

After 4 weeks of Marathon-focused training, I decided on April 1st that I would go for it.

It’s been full-on since then. No holding back. I’ve run speed workouts. I stacked 10-20-30km runs day-for-day. I got my massages. I’ve recovered. I tried not to think about a target time. I’ve run the finale several times because my office is now just a few blocks past the finish line on Boylston.

The last few days approaching the Marathon have been a struggle. I feel tired but fit. I can sense my body wanting to go into full recovery mode, and I’ve been fighting it by maintaining the distance and intensity.

I’m sick of running at this point. I’m ready for the bike. But the city is buzzing with runners and all the signs of the Marathon coming. And the energy is infectious. Last year’s race and motivation was very different for me and my family. This year has been under the radar, less stress, and may end up being a more comfortable race.

I’ll know in a few days just how well this plan worked out.


2014 Winter Classic 5k

cambridge winter classic I ran the Winter Classic 5k last week with my yoga running group.

It was supposed to be a fun race. With beer afterward.

This time of year, I’m better suited to being on the snow in 30 degree weather. But snow has been scarce so far.

But a race is a race. I stuck to my recent strategy of starting out easy and working my way into the race.

And that’s what I did.

My first split was 5:36. A little hot. But I felt smooth.

I didn’t look at my heart rate or my times the rest of the race.

I just ran. Ran fast.

I had enough left in the tank to kick into the finish.

And at the line, I had personal best. 17:07, 5:30 pace.

As fast as I’ve ever run in anything other than a 5k. Or longer.

After the race, I drank a couple of beers — Jack’s Abbey Brewer was one of the sponsors — and I had a good buzz going before noon.