Back on the Road to Boston - 7 Weeks In

After a very intensive training program for my first marathon (Boston 2012) and taking second crack at the distance at the KeyBank Vermont City Marathon, predictably my efforts on the blog dropped like a stone! Some mental and physical downtime from running was necessary. I still need to write up my Vermont experience, especially because it helps tell the story of how I'll be running Boston again in 2013 - that will appear in another entry.

A next race for me could have been the 2012 New York City marathon, after having qualified with my half marathon performances in Lowell (Baystate Marathon in October 2011: 1:27:xx) and New Bedford (in March 2012: 1:21:xx). However, with that downtime in mind, I decided not to apply. This was not without some hesitation (turning down a shot to run in a world marathon major should not be taken lightly - especially since qualifying standards are tightening).

So I resolved to maintain a basic level of running fitness over the summer and fall, and then resume training for a spring 2013 marathon (or two, if necessary to get that elusive Boston Marathon qualifying time) to be determined. I ran in a few races, a 5K and also the Yankee Homecoming 10 miler. After getting sick in August, I resumed training at about 20 miles/week. While it isn't that substantial a workload, I did keep up on intervals training - performing many of the same workouts required for the early part of my marathon training program, for example:

• 4-5x 800m
• 3x 1200m
• 5x 1000m
• 3x 8minutes
• 5x 1200m

This training seems to have paid off in the Mill Cities Relay race, where I participated on the Greater Lowell Road Runners mens masters team by running the 2.5mi shortest leg of this 26+ mile course. I managed a steady sub-6:00/mi pace for all 3 splits (miles 1-2, and the final half mile).  One of my teammates Mike Girouard wrote a very nice event summary here.

So beginning the week of November 12th I started a marathon program in earnest. Here is a summary of the weekly workload since that starting point.


I am very hopeful for how I will perform in Boston in 2013, especially since I feel I have some unfinished business. 15 weeks to go...

Boston Marathon Recap

The following is an expanded recap, adapted from a facebook post I wrote last night after the Boston Marathon.

I finished the Boston Marathon today in 3:59:23. This was a battle against the heat right from the start. The temperature eventually reached 88 degrees F by the time this one was over. My first 10K was fine, then it went downhill, then very very downhill. By mile 18-19 in Newton I knew my family was going to be cheering me on from a home in that area. I kept thinking back to the way my kids would use a garden hose to cool me off after mid-day track workouts in summers past and how badly I wanted to cool down. I was thinking about sitting on the grass and getting my kids to hose me down for 5 minutes straight. But that of course would have been the path to quitting, and we just don't go for that! I saw my family, and also a coworker Arnold at that spot. Next up was Heartbreak Hill. To this point in the race I had not stopped/walked and I drew a line in the sand - I would absolutely not walk at any point on Heartbreak. I saw another friend Brian Banks on the hill who called out my name as I ran by. I gave a point back in his direction to acknowledge his wonderful support. After the hill I did spend some time walking, eating ice chips, orange slices and popsicles kindly offered by race volunteers and spectators. The final 1.5 miles were done as a proper run so I could soak in the experience of the incredible crowd support and take those memories with me without focusing on the walking so much. As I made the left turn from Hereford onto Boylston St., the final stretch, I raised my arm in the air knowing it was just a few hundred yards left. I could see the finishing area and knew it would be close to get under 4 hours.

My goal would have been to finish in under 3:00:00, an audacious goal. But there are so many good things to take out of this. Here are just a few:

• First of all I am now a FINISHER, period. First marathon, in the Big Kahuna. No messing around. It's about going for BIG goals.
• My wife Danielle and mother in law Linda Friel & children supported me all the way and cheered me on in Newton with some awesome signs - "No Quit!"
• My Mom&Dad, brother Jon Cain and sister in law Colleen Locke course-hopped and found me in Ashland, Natick, and Comm. Ave. after Kenmore Square, and had a cool sign too to help me find them. These guys have had my back on this project from the beginning and support me so much.
• I am incredibly proud of the work our training group including Joe Loureiro and Will Swenson put in over the last 22 weeks to be ready for today. We did not get the best draw with the weather but we have got to be proud of the whole body of work - the incredible discipline (5:15 a.m. runs), training execution, solid race results, and masterpiece of a training plan we followed (contributed by none other than our leader Joe).
• We raised well over $4000 for American Red Cross of Eastern Massachusetts in the process, putting food on tables of families in need, assisting those burned out of their homes, and much more. 
• And I got to see so many words of encouragement by text, facebook and twitter today. I'm catching up on all of them now after an exhausting day! Thanks guys! 

Here is a video and just a few photos. The video includes some of my teammates explaining why they ran, and is posted on the American Red Cross of Eastern Massachusetts wordpress blog. I strongly encourage you to subscribe to it!
 

 

Athlete Alert

Event Information:
Event:	2012 Boston Marathon
Runner:	Ken Cain
Latest Results:
Location Time Pace/mile 10km 0:43:41 7:01 Half-Marathon 1:40:40 7:40 30km 2:33:58 8:15 Finish 3:59:23 9:07

All times are unofficial. Times may vary in post race official results.

Athlete Alert

Event Information:
Event:	2012 Boston Marathon
Runner:	Ken Cain
Latest Results:
Location Time Pace/mile 10km 0:43:41 7:01 Half-Marathon 1:40:40 7:40 30km 2:33:58 8:15

All times are unofficial. Times may vary in post race official results.

Athlete Alert

Event Information:
Event:	2012 Boston Marathon
Runner:	Ken Cain
Latest Results:
Location Time Pace/mile 10km 0:43:41 7:01 Half-Marathon 1:40:40 7:40

All times are unofficial. Times may vary in post race official results.

Athlete Alert

Event Information:
Event:	2012 Boston Marathon
Runner:	Ken Cain
Latest Results:
Location Time Pace/mile 10km 0:43:41 7:01

All times are unofficial. Times may vary in post race official results.

Race Day Logistics and Athlete Tracking

Here you can follow my progress in the Boston Marathon:

Bib # 21907
Wave 3, Corral 4, starting at 10:40 a.m.
http://raceday.baa.org

Or use the AT&T Athlete Alert system, especially for those who will be out on the course as spectators! This allows you to receive email or text message updates at the 10K, 21K(half), 30K, and 42K(finish) markers.
http://www.baa.org/races/boston-marathon/participant-information/att-athlete-alert.aspx

Monday cannot come soon enough!

Cheers,

-Ken