Boston Marathon (eBook)

How to Qualify!

Jeff Galloway (Autor)

eBook Download: EPUB

2018 | 3. Auflage
213 Seiten
Meyer & Meyer (Verlag)
978-1-78255-471-4 (ISBN)

Infos

With the Galloway program it's possible to be in the best shape of your life and have energy to enjoy family and career. The highly successful training schedules include all of the elements needed to qualify based on the Boston Marathon standards. Train using Galloway's successful Run Walk Run® Method to achieve maximum performance without risking injury. Galloway's magic mile gives a reality check on progress and sets realistic pacing goals for long runs and the race itself. With Galloway's training expertise, you will be ready to compete at your best on race day. This new edition includes up-to-date information on the Boston Marathon. Train efficiently with Galloway's Run Walk Run Method to reach your best time at the Boston Marathon.

Jeff Galloway was an average teenage runner who kept learning and working harder until he became an Olympian. He is the author of the best-selling running book in North America (Galloway's Book on Running) and was a Runner's World columnist for over 20 years, as well as inspirational speaker for more than 200 running and fitness sessions each year. He has worked with over 400,000 average people training for specific goals, and Galloway's quest for an injury-free marathon training program led him to develop group training programs in 1978. Galloway is the designer of the walk-run, low-mileage marathon training program, Galloway Run Walk Run®, that has an over 98% success rate.

Textauszug

5A Tour of the Boston Course With Bill Rodgers

Secrets of the Boston course as told by Bill Rodgers

Bill Rodgers, Amby Burfoot and I ran together at Wesleyan University (Middletown, CT) during the 60s. None of us showed much national running potential as high school athletes and were by-passed in the offering of scholarships. Wesleyan didn‘t even offer athletic scholarships. Early in his collegiate career, Amby envisioned that his best event was not on the collegiate competition schedule. While competing for the team, Amby added miles to his training, traveled to various New England road races, and surprised us and the world by winning the Boston Marathon during the spring of his senior year. This set a standard of excellence which energized Bill and me. Four years later I made the 1972 Olympic team. Bill waited a bit longer but surpassed our accomplishments by winning the Boston Marathon in 75, 78, 79 and 80, breaking the course record twice.

When I decided to write this book, I couldn‘t think of anyone who knew the Boston course better than Bill. For years he trained on the course, did repeats on Heartbreak Hill. So on the appointed day, just after 12 noon we arrived at the starting line, ate a Greek style pizza at “Bill‘s Pizza” near the start (no affiliation with Bill Rodgers) and began our tour. Bill‘s statements are in quotes.

Mile 1

The elevation at the starting line is 490 feet. Randomly, the year that Phidippides (or whomever) ran from the battle of Marathon to Athens was 490 BC. The staging ground leading to the start is flat. But just after crossing the line you‘ll get a downhill boost for about seven-tenths of a mile. “Don‘t go too fast here—it‘s very steep in places. It‘s really crowded—don‘t trip.”

Mile 2

There are slight ups and mostly gentle downs as the course (on Route 135) moves through the hamlet of Ashland, the original starting location of the Boston Marathon. The first race in 1897 was started by the first Olympic champion in the 400 meters and 100 meters, Thomas Burke, who called the 15-man field to the line he had drawn on the dirt road, and said “Go.” According to reports, there were 10 finishers. In 1924 the Boston Marathon officials pushed the start back to Hopkington.

“Many runners lose it, because they don‘t slow down when the course levels out—and pay for this later. I was able to use the hills later in the course because I saved myself during the first half of the race. I never worried about the finish time—just tried to do my best.”

Mile 3

Moving out of Ashland, the course is relatively flat, but still gently downhill. “Ashland is where I received my first ’professional‘ payment. I was paid $50 to talk to the Ashland cross-country team.”

Mile 4

Mostly a flat mile with minor rolling. The Wildwood Cemetery is on the right near the 4-mile mark.

“I disagree with the decision not to allow a World Record on the Boston course. The IAAF (which sanctions records) says there is too much of an elevation drop from Hopkington to downtown Boston. But only one world‘s best time has ever been run here by the men.”

Mile 5

The elevation changes continue to be minimal. There‘s a reservoir on the left for the full length of this mile. Just before the 5-mile mark, there‘s a slight uphill, followed by a slight downhill for 200 yards. Bill says, “You will have energy at this point, and may be tempted to pick up the pace. But it is still crowded—settle in and save your energy.”

Mile 6

Approaching Framingham, the course is mostly flat with minor ups and downs. In the early days of the Boston race, this was where runners received their first time check (one-fourth of the way to the finish). There were no mile marks nor pace times given back then. “This is classic small town America, town square, residents sitting in lawn chairs—usually a big turnout, here. The crowds start to build here—it gets more and more exciting as the race continues.”

“There is a large Brazilian community here. One year I couldn‘t get to the start to help with festivities because the Brazilians were celebrating their team‘s victory in the World Cup.”

Mile 7

Course elevation shows a slight downhill—most don‘t notice this. About 6.3 miles you‘ll see Farm Pond on your left. Just after mile 7 you‘ll pass Mary Dennison Playground on your right.

Mile 8

The course flattens after Framingham, with a slight uphill of about 200 yards in the middle of this mile. Lined with repair shops, hardware supplies, etc., this is not the most scenic part of the course. There aren‘t a lot of spectators along this line of businesses because it‘s a holiday and the road is closed.

Mile 9

After the 8-mile mark there is a gentle downhill, but most don‘t notice it. As you approach the 9-mile marker, notice Fisk Reservoir on the right. “I believe this is where Boston champion Tarzan Brown jumped in the lake, and came back to win the race in the early days.”

Mile 10

There is a slight uphill that is quite gentle, leading into the pleasant town of Natick. “Natick has a beautiful town square and big crowds.”

Miles 11 and 12

For most of the first mile, the course seems to be flat with a very slight uphill. Just after the 11-mile mark, the elevation drops for about a mile with only a few slight upgrades. “At this point you begin to hear the cheering of the Wellesley College students, about a mile ahead. The screaming excitement pulls you along.”

Mile 13

After mile mark 12, with Morse Pond on your left, there is a very gentle uphill with some slight rolling down. Your eardrums will get a workout from the Wellesley students. Moving into the upscale town of Wellesley, there are huge crowds, parks, and interesting houses. As you leave the town, you‘ll pass the halfway point. “During the Boston Spring you never know about the weather: sometimes you see beautiful blooms and sometimes you have the last chill of winter.”

Miles 14 and 15

There is a light uphill trend to these two miles, with a few short and gentle downs. Just after the 15-mile mark, be prepared for a significant downhill of about half a mile. “I made my move here. When I lived near the course, I trained on this stretch often and practiced this. This was a huge advantage for me.”

Miles 16 and 17

After the 16-mile mark, there‘s a significant uphill over I-95, which continues past the 17-mile mark. This is the first of 4 hills in a row, with Heartbreak Hill as the finale. The first upgrade is gradual but can take it out of you if you push a little too hard.

Miles 18 and 19

After the 17-mile mark, the course makes a right turn onto Commonwealth Avenue. The grass median of this divided street is crammed with spectators whose mission is to cheer you up the hill and onto the finish. Many runners get a bit too excited at this point and spend resources that are better saved for later. A few hundred yards up Commonwealth, the first hill ends, followed by some flat and a slight downhill. At about 17.5 miles you‘ll ascend the second hill, which is only about 250-300 yards. “There‘s a really extended downhill (of about seven-tenths of a mile) after this hill which I used to recover.”

Mile 20

At about 19.5 miles, just before starting up the third hill, Bill told us to look to the left. Slightly hidden in the trees is a bronze statue of two runners. We stopped and paid our tribute to the saint of the Boston Marathon, Johnny Kelley. Johnny is sculpted as a young man and then as the legend who ran the race until he was 84, his 58th finish. He won the race twice. He finished 18th in the 1936 Olympics, in Berlin, where he met the first Olympic marathon champion (1896) Spiridon Louis. Runner‘s World magazine recognized Kelley as “The Runner of the Century.”

After the 3rd hill, about 300 yards long, the elevation is fairly flat for about half a mile, passing the 20-mile mark. Then you see it—Heartbreak Hill. “Heartbreak is 600 meters long, not a steep grade, but tough at this stage of the course. I used to do hill repeats on Heartbreak—6 of them.”

Miles 21 and 22

At the top of the hill, there‘s a fairly flat stretch for about a third of a mile passing the 21-mile mark, and then you‘ll head downhill for about a mile and a half. You‘ll pass Evergreen Cemetery (where many good runners have dropped out) then Chestnut Hill Reservoir. Just before Cleveland Circle...

Produkt-Details

• Erscheint lt. Verlag: 1.8.2018
• Verlagsort: Aachen
• Sprache: englisch
• Themenwelt: Sachbuch/Ratgeber ► Sport ► Leichtathletik / Turnen
• Schlagworte: best shape • compete • Galloway • Maximum Performance • Race • realistic goals • Reality Check • Run Walk Run • successful training • Training
• ISBN-10: 1-78255-471-8 / 1782554718
• ISBN-13: 978-1-78255-471-4 / 9781782554714