The marathon isn’t just about running 26.2 miles. It’s about camaraderie, community and commitment. Get ready to #DigDeeper!
Starts Thursday, April 14th and ends Monday, April 17th 2017 11:59 PM EST.
HOW DO YOU ENTER TO WIN?
- TAKE a photo with your Boston Race Bib #
- TAG @rollrecovery on Instagram, Twitter, Facebook.
- VISIT rollrecovery.com/boston2017 to learn more.
Have fun and be creative with your photo(s). Please keep in mind: “The B.A.A. asks participants not to post close-up pictures of their bib number on social media before the race to avoid fraudulent bib duplication. If an athlete is found to have duplicated a bib number, or if his/her bib number has been duplicated by another party, the athlete will be subject to disqualification. Upon receiving a bib number by way of qualifying, as a guest, or as a fundraiser for charity, the athlete takes sole responsibility for their bib number. The B.A.A. will disqualify anyone found to have duplicated a bib number, or been the source of a duplicated bib number.”
WHAT COULD YOU WIN?
In honor of every mile on the marathon, we’re giving away 26 StretchMats.
CONGRATULATIONS TO OUR 26 WINNERS:
THE INSIDE GUIDE TO
RACING MASTERING BOSTON 26.2
BY: Matt Hensley (ROLL Recovery Sales & Marketing Manager)
Being the world’s oldest annual marathon and having over a century of stories and results, you would think we would have the Boston course down to a T. Yet every year thousands line up, myself included, without properly planning or executing the race. While I don’t have all the answers I have learned a lot over the last few years about racing the course and enjoying the weekend. To maximize your potential on the journey from Hopkinton to Boston, keep in mind the following:
BE COMFORTABLE AT THE STARTLING LINE
Weather conditions in Boston can vary but over the last 15 years the temperature has usually been less than 70 degrees (obviously with some outliers i.e. 2004 and 2012). So pack clothes that will keep you warm as you wait at the starting line in Hopkinton. Also remember to pack rain gear in the event of precipitation. There’s always the possibility of a rainstorm.
REMEMBER YOUR’E RUNNING DOWNHILL
The Boston course is deceiving in that the first 5 miles are nearly all downhill. From 5 to 16 they’re rolling flat with a solid downhill coming right before 16. You may be on a great pace and thinking you’re having the race of your life but in reality it could be the downhill playing a trick on you. You must remember from 16-21 you will be going uphill and you will start to feel the accumulating effects of downhill running. The eccentric motion creates a wear and tear on the body that you may feel on the later miles. Relax the first 16 miles and focus on good downhill running technique: lean forward from the hips (not shoulders), use your arms for balance and don’t over stride OR brake too much.
ADJUST YOUR GOALS BASED ON CONDITIONS
We all want to run a PB. The truth even if you’re in the greatest shape of your life is you must take weather conditions into consideration in preparing for your race. In 2011 we had a very strong tail wind and many were able to capitalize on the conditions and set personal bests. In 2012 we had temperatures range just under 90 degrees and many ignored the warning. Average times were nearly 20 minutes slower than usual. Adjust your goals properly to race conditions that day (See chart below for details).
LET THE GIRLS OF WELLESLEY INSPIRE YOUR GAME PLAN, NOT ALTER IT
My favorite part of the Boston Marathon course is around halfway when you race through the “scream tunnel”. For those of you that have never run Boston, you’re in for a treat. The girls at Wellesley provide a stretch of cheers unmatched by any other marathon. The challenge is using this inspiration to stay positive, motivated, confident, excited and relaxed. Wellesley has been known to wreck many races because the excitement is so overwhelming it can cause you to put in a surge or pace change that can have detrimental effects later in the race. If you have time, stop for a kiss (singles only)!
BE PREPARED FOR THE NEWTON HILLS
If you’ve done your hill training, the newton hills are nothing to fear. They’re difficult but if you’ve run the race properly you will be ready to take on the four hills of Newton. Take each hill as a challenge but remember to just relax going up each one and maintain the same effort (not pace). You may lose some time on this stretch but if you relax and don’t force it too much you’ll be able to recover when you start going downhill after 21. Following the first 3 hills you have a significant break with flat running. Use these stretches to get into a rhythm and ready for the next hill. The final hill is heartbreak and while it’s a very difficult hill to race up, it’s no more intimidating than the others. You’re ready for this!
THE RACE IS NOT OVER AFTER HEARTBREAK
If you’ve managed to execute the race right, you can have an incredible final 5 miles. If you’ve gone out too fast or didn’t relax enough on the uphill, you could be in for a rude awakening. Don’t assume the last 5 miles will be simple because they’re downhill. Plan to get to this point with some still left in the tank. As you approach the city the crowds will get louder and larger. Use this to your advantage.
SOAK IN THE MOMENT OF THE FINAL STRETCH ON BOYLSTON ST.
When finishing, try to soak in the moment as you cross the finish line of the most historic annual marathon in the world. You’ve done so much work to get to this point. Now it’s time to live in the moment. Regardless of the outcome, cross the line with pride. Not only have you worked so hard but many family members and friends have sacrificed a lot for you to live out this dream. Pat yourself on the back, hug every loved one and kiss the ground after you cross the finish line. You’ve just run 26.2 miles from Hopkinton to Boston in the 121st Boston Marathon.
BY: Adriana Nelson (ROLL Recovery Co-founder)
- 1. Embrace the positive energy over the entire course. Give high fives to little kids on the course. They just love it! They are there to see you run and cheer you up.
- 2. If you are lucky and get some tail wind, still be smart…marathon is a marathon. Let the wind carry you and stick with the plan. If you have energy left, last five miles will be a blast. Dream big, smile the whole way and bring home a PB.
3. When I first ran the Boston Marathon, I was expecting a lot more downhills…instead, the whole net downhill is actually rolling hills…so save that energy for the hardest part to come around 16mile…in fact think more around 19miles and start girding. Eventually you will get over the hills and than you can start smile again. Either way “smile when it hurts!” Smiling, brings me more joy even when in difficult moments…(keep in mind 16 to 19miles are still fun and keep telling yourself “I trained for this and I will smash these hills no matter what!”)
4. Make sure to hydrate yourself every 5km even if you are not thirsty. Being well hydrated, last 6 miles will feel a lot better.