Boston MarathonPacing and Information Guide

Instructions:

1:

2:

Optional:

3:

Official Boston Marathon Web Site:

Created by: Greg Maclin (Revised 03/21/2009)Updates to this spreadsheet will be posted at:Comments and feedback may be e-mailed to:

http://baa.org/BostonMarathon

http://www.box.net/shared/75o3rqgty9gregmaclin@gmail.com

The primary purpose of this spreadsheet is to calculate a pacing strategy for the Boston Marathon and generate a pace band you can wear on your wrist during the race. For the benefit of any spectators tracking your progress, it also calculates the estimated time of day you will be passing each mile marker and 5K check point. This and other information about the race can be accessed by clicking the "tabs" at the bottom of each screen to switch to a different page.

The default settings attempt to calculate a pace for each mile that will give you an even effort, taking into account the terrain and other factors encountered during the race. Anything shown in RED on the "Pacing" page may be changed and if you don't like any of the default pacing strategies, you may create your own customized version (see instructions below).

Estimate the time of day you expect to cross the starting line (use the page labeled "Start Times" to assist with this). Then, on the "Pacing" page, do the following:

Enter your Estimated Start Time (use HH:MM:SS format, with "AM" or "PM" on the end).

Enter your marathon goal time (use HH:MM:SS format)

If you want to use a different pacing strategy, select a different number from the drop-down list in the "Pacing Strategy" box. You can use one of the following values: 1 = Even effort (faster on the downhills, slower on the uphills, etc.) 2 = Fairly even effort (a more even pace than #1) 3 = Fairly even pace (a more even pace than #2) 4 = Even pace (same pace every mile) 5 = Customized pacing (for instructions, scroll right on "Pacing" page and look in column T)

When done, click on the "Wrist Bands" tab and follow the directiobns for printing a pace band you can wear during the race. The "Map" page includes the predicted time of day you will arrive at each mile marker and can be used as a guide for spectators.

If you want to use a different starting strategy (slow / fast), select a different number from the drop-down list in the "Start Strategy" box. You can use one of the following values: 1 = Slow start (you expect to have a very crowded and slow start) 2 = Fairly slow start (you expect some crowding and a somewhat slow start) 3 = Fairly fast start (you expect to get up to pace farily quickly) 4 = Fast start (you expect to get up to pace very quickly)

If you want to use a different finishstrategy (max fade / no fade), select a different number from the drop-down list in the "Finish Strategy" box. You can use one of the following values: 1 = Max Fade (you want to allow extra time for potential fatigue and slow-down during last 6 miles) 2 = Medium Fade (you want to allow for medium fatigue and slow-down during last 6 miles) 3 = Slight Fade (you want to allow for slight fatigue and slow-down during last 6 miles) 4 = No Fade (you don't want to allow for any fatigue or slow-down during last 6 miles)

Boston Marathon

Est. Start Time: 10:02:00 AM Est. Completion Time: 12:56 PM Slowest Mile(s): 06:58 First Half: 1:26:48

Goal Time: 2:55:00 Pacing Strategy: 2 - Fairly Even Effort Fastest Mile(s): 06:26 Second Half: 1:28:11

Avg. Goal Pace: 0:06:40 Start Strategy: 3 - Fairly Fast Start (If fastest mile is too fast, try a Difference: 0:01:22

Finish (Fade) Strategy: 1 - Maximum Fade more "Even Pace" pacing strategy) (Positive Split)Notes:

Pacing Strategy Start Strategy Finish Strategy1 = Even Effort 1 = Slow Start 1 = Max Fade at End

4 = Even Pace 4 = Fast Start 4 = No Fade at End

5 = Custom

Check Points- To create a custom pacing strategy, follow the direction in column T

Pace Leg Elapsed Time Elapsed TimeMile Description (Elevation Chage) Comment Factor Pace Time of Day K Miles Time of Day0-1 Downhill first 1/2 (-143'), then slight rise (+36') Hopkinton / E. Main St 1.004 06:42 0:06:42 10:08:42 AM1-2 Slight downhill entire mile (-54') E. Main St 1.003 06:41 0:13:24 10:15:23 AM2-3 Downhill with slight uphill in middle (-58') W. Union St 0.974 06:29 0:19:54 10:21:53 AM 5K 3.1069 0:20:36 10:22:36 AM3-4 Downhill entire mile (-66') Ashland / Union St 0.986 06:34 0:26:29 10:28:28 AM4-5 Slight uphill entire mile (+25') Waverly St 1.004 06:41 0:33:11 10:35:10 AM5-6 Slight downhill at beginning (-34') Waverly St 0.981 06:32 0:39:44 10:41:43 AM 10K 6.2137 0:41:08 10:43:08 AM6-7 Mainly level Framingham / Waverly St 0.990 06:36 0:46:20 10:48:20 AM7-8 Level with short hill towards end (+31') Waverly St / W. Central St 0.995 06:38 0:52:59 10:54:58 AM8-9 Mainly level W. Central St / Fiske Pond 0.984 06:34 0:59:33 11:01:32 AM 15K 9.3205 1:01:41 11:03:41 AM9-10 Mainly slight uphill (+25') Fiske Pond / W. Central St 1.003 06:41 1:06:15 11:08:14 AM10-11 Mainly slight uphill (+24') Natick / E. Central St 1.003 06:41 1:12:57 11:14:56 AM11-12 Sight uphill at start, then slight downhill (-43') E. Central St 0.980 06:32 1:19:29 11:21:29 AM 20K 12.4274 1:22:18 11:24:18 AM12-13 Slight uphill at start, then slightly rolling hills Central St. / Wellesley College 0.989 06:36 1:26:05 11:28:05 AM13-14 Dip in middle of mile (-23'), then flat Wellesley / Washington St 0.989 06:36 1:32:42 11:34:41 AM Half 13.1094 1:26:48 11:28:48 AM14-15 Mainly slight uphill (+27') Washington St 1.001 06:40 1:39:22 11:41:22 AM15-16 Slight uphill at start, then steep downhill (-118') Wash. St / Newton lower falls 0.966 06:26 1:45:49 11:47:49 AM 25K 15.5343 1:42:48 11:44:48 AM16-17 Uphill for first 1/2 mile (+75'), then level Hill #1 / Newton-Wellesley Hosp 1.017 06:47 1:52:36 11:54:36 AM17-18 Slight downhill first 3/4,then steep uphill (+74') Newton Fire Station / Hill #2 1.016 06:47 1:59:23 12:01:23 PM18-19 Slight downhill over entire mile (-34') Commonwealth Av 0.988 06:35 2:05:58 12:07:58 PM 30K 18.6411 2:03:36 12:05:36 PM19-20 Slight downhill first 1/4 then uphill (+63') John Kelly Statue / Hill #3 1.017 06:47 2:12:46 12:14:46 PM20-21 Level first 1/4, then steep uphill (+97') Heartbreak Hill (Hill #4) 1.045 06:58 2:19:44 12:21:44 PM21-22 Downill first 1/2 (-87'), then level Commonwealth (Boston College) 0.998 06:39 2:26:24 12:28:24 PM 35K 21.748 2:24:43 12:26:43 PM22-23 Downhill first 1/2 (-57'), level, then slight rise Beacon St (Cleveland circle) 1.019 06:48 2:33:12 12:35:12 PM23-24 Downhill entire mile (-95') Beacon St (Coolidge Corner) 0.998 06:39 2:39:52 12:41:52 PM24-25 Level with slight rise at end (over freeway) Beacon St (Citgo Hill) 1.017 06:47 2:46:39 12:48:39 PM 40K 24.8548 2:45:40 12:47:40 PM25-26 Slight downhill after fwy, dip under Mass Ave. Kenmore Sqr / Commonwealth 1.026 06:50 2:53:30 12:55:30 PM

26-26.2 Slight uphill before last turn onto Boylston St. Boylston St / Boston Public Libr 1.019 06:48 2:54:59 12:56:59 PM Full 26.2187 2:54:59 12:56:59 PM

- Items in RED can be changed/customized- In "Pacing Strategy" cell, select 1,2,3,4, or 5 (see chart on right for meanings)- In "Start Strategy" cell, select 1,2,3, or 4 (see chart on right for meanings)- In "Finish Strategy" cell, select 1,2,3, or 4 (see chart for meanings)- For "Est. Start Time", use the "Start Times" tab to help you esitmate your start time

- For wrist band, click on "Wrist Band" tab at bottom of this page

Boston Marathon

2:54:59 2:54:59 2:54:59

PaceElapsed Elapsed Elapsed

06:421 0:06:42 1 0:06:42

06:412 0:13:23 2 0:13:23 5K 0:20:36

06:293 0:19:53 3 0:19:53

06:344 0:26:28 4 0:26:28 10K 0:41:08

06:415 0:33:10 5 0:33:10

06:326 0:39:43 6 0:39:43 15K 1:01:41

06:367 0:46:20 7 0:46:20

06:388 0:52:58 8 0:52:58 20K 1:22:18

06:349 0:59:32 9 0:59:32

06:4110 1:06:14 10 1:06:14 Half 1:26:48

06:4111 1:12:56 11 1:12:56

06:3212 1:19:29 12 1:19:29 25K 1:42:48

06:3613 1:26:05 13 1:26:05

06:3614 1:32:41 14 1:32:41 30K 2:03:36

06:4015 1:39:22 15 1:39:22

06:2616 1:45:49 16 1:45:49 35K 2:24:43

06:4717 1:52:36 17 1:52:36

06:4718 1:59:23 18 1:59:23 40K 2:45:40

06:3519 2:05:58 19 2:05:58

06:4720 2:12:46 20 2:12:46 Full 2:54:59

06:5821 2:19:44 21 2:19:44

06:3922 2:26:24 22 2:26:24

06:4823 2:33:12 23 2:33:12 2:54:5906:3924 2:39:52 24 2:39:52

06:4725 2:46:39 25 2:46:39

06:5026 2:53:30 26 2:53:30

06:47F 2:54:59 F 2:54:59

2:54:59 2:54:59

Boston Marathon

Boston Marathon

Boston Marathon

Boston Marathon

Boston Marathon

When ready to create your pace band, print this page. (If possible, use a laser printer because most inkjet inks bleed easily when they get wet.)

Select which pace band format you like and cover both sides with clear packing tape before cutting it out to protect from moisture.

To help prevent moisture from bleeding in at the edges, cover front side again with third layer of tape and trim tape to within 1/4 inch of edges. Cut all four corners off diagonally (as shown in diagram below) then fold the tape over all four edges.

When ready to create your pace band, print this page. (If possible, use a laser printer because most inkjet inks bleed easily when they get wet.)

Select which pace band format you like and cover both sides with clear packing tape before cutting it out to protect from moisture.

To help prevent moisture from bleeding in at the edges, cover front side again with third layer of tape and trim tape to within 1/4 inch of edges. Cut all four corners off diagonally (as shown in diagram below) then fold the tape over all four edges.

Elevation/Pace Profile - Boston Marathon(Elapsed Time) Slowest mile(s): 06:58(Time of Day) (Pace) Fastest mile(s): 06:26

0:00:00 0:06:42 0:13:23 0:19:53 0:26:28 0:33:1010:02:00 AM 06:42 10:08:42 AM 06:41 10:15:23 AM 06:29 10:21:53 AM 06:34 10:28:28 AM 06:41 10:35:10 AM

Ele

vatio

n (F

eet)

Ele

vatio

n (M

eter

s)500 152.4

400 121.9

300 91.4

200 61.0

100 30.5

0 0.0START (Hopkinton) 1 Mile 2 Miles 3 Miles 4 Miles 5 Miles

0:33:10 0:39:43 0:46:20 0:52:58 0:59:32 1:06:1410:35:10 AM 06:32 10:41:43 AM 06:36 10:48:20 AM 06:38 10:54:58 AM 06:34 11:01:32 AM 06:41 11:08:14 AM

Ele

vatio

n (F

eet)

Ele

vatio

n (M

eter

s)500 152.4

400 121.9

300 91.4

200 61.0

100 30.5

0 0.0 Average Pace: 06:405 Miles 6 Miles 7 Miles 8 Miles 9 Miles 10 Miles

1:06:14 1:12:56 1:19:29 1:26:05 1:32:41 1:39:2211:08:14 AM 06:41 11:14:56 AM 06:32 11:21:29 AM 06:36 11:28:05 AM 06:36 11:34:41 AM 06:40 11:41:22 AM Splits

Ele

vatio

n (F

eet)

Ele

vatio

n (M

eter

s)500 152.4 First Half: 1:26:48

400 121.9 Second Half: 1:28:11

300 91.4 Difference: 0:01:22

200 61.0

100 30.5

0 0.0 K Miles10 Miles 11 Miles 12 Miles 13 Miles 14 Miles 15 Miles

5K 3.107 0:20:36 10:22:36 AM

1:39:22 1:45:49 1:52:36 1:59:23 2:05:58 2:12:46 10K 6.214 0:41:08 10:43:08 AM11:41:22 AM 06:26 11:47:49 AM 06:47 11:54:36 AM 06:47 12:01:23 PM 06:35 12:07:58 PM 06:47 12:14:46 PM

15K 9.321 1:01:41 11:03:41 AM

Ele

vatio

n (F

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Ele

vatio

n (M

eter

s)500 152.4 20K 12.427 1:22:18 11:24:18 AM

400 121.9 Half 13.109 1:26:48 11:28:48 AM

300 91.4 25K 15.534 1:42:48 11:44:48 AM

200 61.0 30K 18.641 2:03:36 12:05:36 PM

100 30.5 40K 24.855 2:45:40 12:47:40 PM

0 0.0 Full 26.219 2:54:59 12:56:59 PM

15 Miles 16 Miles 17 Miles 18 Miles 19 Miles 20 Miles2:53:30

2:12:46 2:19:44 2:26:24 2:33:12 2:39:52 2:46:39 12:55:30 PM 2:54:5912:14:46 PM 06:58 12:21:44 PM 06:39 12:28:24 PM 06:48 12:35:12 PM 06:39 12:41:52 PM 06:47 12:48:39 PM 06:50 06:48 12:56:59 PM

Ele

vatio

n (F

eet)

Ele

vatio

n (M

eter

s)500 152.4

400 121.9

300 91.4

200 61.0

100 30.5

00.0

20 Miles 21 Miles 22 Miles 23 Miles 24 Miles 25 Miles 26 FINISH (Boston)

Check Points

ElapsedTime

Timeof Day

HeartbreakHill

Ashland

Framingham

NatickWellesley College

Wellesley

Newton Lower Falls

Newton Firestation

John Kelley Statue

Boston College

Cleveland Circle

Coolidge Corner

Citgo Hill

Kenmore Square

Mass Ave. Underpass

Fiske Pond

Boston Marathon Hill Information

Length Gain/Loss Average SteepestMile: Up/Down: (Miles): (Feet): Grade: Grade: Comment:0.0 Downhill 0.60 -143 -4.5% -5.7% Starting line0.6 Uphill 0.14 36 4.9% 5.2% Very short uphill0.7 Downhill 3.00 -187 -1.2% -4.3% Very long downhill section7.6 Uphill 0.13 31 4.5% 4.6% Very short uphill7.8 Downhill 0.18 -30 -3.2% -4.2% Very short downhill15.3 Downhill 0.60 -118 -3.7% -5.2% Just before Newton Lower Falls16.0 Uphill 0.60 75 2.4% 3.2% Just past Newton Lower Falls17.6 Uphill 0.30 74 4.7% 4.9% Just past Newton Fire Station19.2 Uphill 0.40 63 3.0% 4.5% Newton City Hall20.3 Uphill 0.40 97 4.6% 5.2% Heartbreak Hill21.0 Downhill 0.50 -87 -3.3% -4.4% Boston College22.0 Downhill 0.50 -57 -2.2% -3.9% Cleveland Circle23.1 Downhill 1.00 -95 -1.8% -2.9% Beacon Street

Boston Marathon Course Map(Print and use this page as a spectator guide)

Predicted time of day for each mile marker: Predicted check point times:

Mile Description Time Mile Description Time K Miles Elapsed Time of Day0-1 Hopkinton / E. Main St 10:08:42 AM 14-15 Washington St 11:41:22 AM 5K 3.107 0:20:36 10:22:36 AM1-2 E. Main St 10:15:23 AM 15-16 Wash. St / Newton lower falls 11:47:49 AM 10K 6.214 0:41:08 10:43:08 AM2-3 W. Union St 10:21:53 AM 16-17 Hill #1 / Newton-Wellesley Hosp 11:54:36 AM 15K 9.321 1:01:42 11:03:41 AM3-4 Ashland / Union St 10:28:28 AM 17-18 Newton Fire Station / Hill #2 12:01:23 PM 20K 12.427 1:22:18 11:24:18 AM4-5 Waverly St 10:35:10 AM 18-19 Commonwealth Av 12:07:58 PM Half 13.109 1:26:49 11:28:48 AM5-6 Waverly St 10:41:43 AM 19-20 John Kelly Statue / Hill #3 12:14:46 PM 25K 15.534 1:42:49 11:44:48 AM6-7 Framingham / Waverly St 10:48:20 AM 20-21 Heartbreak Hill (Hill #4) 12:21:44 PM 30K 18.641 2:03:37 12:05:36 PM7-8 Waverly St / W. Central St 10:54:58 AM 21-22 Commonwealth (Boston College) 12:28:24 PM 35K 21.748 2:24:44 12:26:43 PM8-9 W. Central St / Fiske Pond 11:01:32 AM 22-23 Beacon St (Cleveland circle) 12:35:12 PM 40K 24.855 2:45:41 12:47:40 PM9-10 Fiske Pond / W. Central St 11:08:14 AM 23-24 Beacon St (Coolidge Corner) 12:41:52 PM Full 26.219 2:55:00 12:56:59 PM10-11 Natick / E. Central St 11:14:56 AM 24-25 Beacon St (Citgo Hill) 12:48:39 PM11-12 E. Central St 11:21:29 AM 25-26 Kenmore Sqr / Commonwealth 12:55:30 PM12-13 Central St. / Wellesley College 11:28:05 AM 26-26.2 Boylston St / Boston Public Libr 12:56:59 PM Average Pace: 06:40 Minutes/Mile13-14 Wellesley / Washington St 11:34:41 AM

Estimated Start Times for Each Corral

First Wave:Official Start Time: 10:00:00 AM 2009 2008 2007Average Delay per Corral: 0:01:00 Maximum Maximum Maximum

Qualifying Time Qualifying Time Qualifying TimeCorral #: Bib #'s: Est. Delay: Est. Start Time: for Each Corral: for Each Corral: for Each Corral:

1 1000-1999 0:00:00 10:00:00 AM 2:55:10 2:55:20 2:55:562 2000-2999 0:01:00 10:01:00 AM 3:01:17 3:01:28 3:02:083 3000-3999 0:02:00 10:02:00 AM 3:06:29 3:06:40 3:07:024 4000-4999 0:03:00 10:03:00 AM 3:09:16 3:09:29 3:09:355 5000-5999 0:04:00 10:04:00 AM 3:12:03 3:12:21 3:12:516 6000-6999 0:05:00 10:05:00 AM 3:15:04 3:15:24 3:15:477 7000-7999 0:06:00 10:06:00 AM 3:18:29 3:18:40 3:19:048 8000-8999 0:07:00 10:07:00 AM 3:21:00 3:21:49 3:22:429 9000-9999 0:08:00 10:08:00 AM 3:25:05 3:25:51 3:26:35

10 10000-10999 0:09:00 10:09:00 AM 3:27:51 3:28:32 3:29:0411 11000-11999 0:10:00 10:10:00 AM 3:29:40 3:30:25 3:31:1012 12000-12999 0:11:00 10:11:00 AM 3:32:02 3:33:10 3:34:2013 13000-13999 0:12:00 10:12:00 AM 3:34:36 3:34:56 3:36:58

Second Wave:Official Start Time: 10:30:00 AM 2008 2008 2007Average Delay per Corral: 0:01:00 Maximum Maximum Maximum

Qualifying Time Qualifying Time Qualifying TimeCorral #: Bib #'s: Est. Delay: Est. Start Time: for Each Corral: for Each Corral: for Each Corral:

14 14000-14999 0:00:00 10:30:00 AM 3:37:00 3:37:30 3:39:2715 15000-15999 0:01:00 10:31:00 AM 3:39:14 3:39:40 3:42:4316 16000-16999 0:02:00 10:32:00 AM 3:41:54 3:42:39 3:46:0817 17000-17999 0:03:00 10:33:00 AM 3:45:02 3:45:42 3:52:3718 18000-18999 0:04:00 10:34:00 AM 3:49:47 3:50:34 4:00:5019 19000-19999 0:05:00 10:35:00 AM 3:56:44 3:58:09 Remainder20 20000-20999 0:06:00 10:36:00 AM 4:04:45 4:16:30

21+ 21000-27466 0:07:00 10:37:00 AM Remainder Remainder

Note:

You may ask to be moved to a slower corral or slower wave, but you may not move to a faster corral or wave.

Finish Area in Boston

Qualifying for the Boston Marathon

Men WomenAge Qualifying WMA Age Grade % Qualifying WMA Age Grade %

Groups Time Range Average Time Range Average

18-34 3:10:59 65.4-68.0 66.7% 3:40:59 61.9-62.4 62.2%

35-39 3:15:59 63.7-64.8 66.0% 3:45:59 60.8-62.4 61.6%

40-44 3:20:59 63.7-65.9 64.8% 3:50:59 61.5-64.3 62.9%

45-49 3:30:59 63.3-65.5 64.4% 4:00:59 62.3-65.5 63.9%

50-54 3:35:59 64.6-67.0 65.8% 4:05:59 65.0-68.5 66.8%

55-59 3:45:59 64.6-67.1 65.9% 4:15:59 66.8-70.7 68.8%

60-64 4:00:59 63.6-66.2 64.9% 4:30:59 67.7-72.3 70.0%

65-69 4:15:59 62.9-65.6 64.3% 4:45:59 69.7-75.3 72.5%

70-74 4:30:59 62.7-66.0 64.4% 5:00:59 73.1-80.3 76.7%

75-79 4:45:59 63.5-68.5 66.0% 5:15:59 78.5-88.0 83.3%

80+ 5:00:59 66.6- 66.6% 5:30:59 86.8- 86.8%

Qualifying times must be run on a USATF certified marathon course and are based upon your age on the date of the Boston Marathon in which you will be participating:

Notes:

The WMA Age Grade % represents the range of WMA (World Masters Athletics) Age Grade percentages required to qualify for each Boston Marathon age group. (These percentages are calculated by a comparison with actual or predicted world record marathon times for each age.)

The Boston Marathon qualifying "window" lasts 18-19 months and usually begins during the last week of September (check the official Boston Marathon Web site for the exact date each year). This means that anyone who runs a qualifying time between the end of September and the deadline for entry into the next Boston Marathon is eligible for entry into the next two Boston Marathons, as long as they meet the age requirement for their qualifying time on the dates for both races. Your age on the date you run your qualifying time is not important, only your age on the date of the race.

In general, if you qualify at a marathon from mid-February through September, you will only be eligible for the Boston Marathon held the following year. If you qualify at a marathon from October through mid-February, you are potentially eligible for the next two Boston Marathons.

These qualifying standards provide interesting possibilities for people with birthdays between the end of September and the middle of April. For example, someone turning 48 in March of 2008 could run in the October 2008 Chicago Marathon and qualify for the 50-54 age group at the 2010 Boston Marathon.

In other words, it is possible to be 48 on the day you qualify as a 50 year-old, but you have to skip a Boston Marathon before participating so your age can "catch up" with your qualifying time.

Notes:

The WMA Age Grade % represents the range of WMA (World Masters Athletics) Age Grade percentages required to qualify for each Boston Marathon age group. (These percentages are calculated by a comparison with actual or predicted world record marathon times for each age.)

The Boston Marathon qualifying "window" lasts 18-19 months and usually begins during the last week of September (check the official Boston Marathon Web site for the exact date each year). This means that anyone who runs a qualifying time between the end of September and the deadline for entry into the next Boston Marathon is eligible for entry into the next two Boston Marathons, as long as they meet the age requirement for their qualifying time on the dates for both races. Your age on the date you run your qualifying time is not important, only your age on the date of the race.

In general, if you qualify at a marathon from mid-February through September, you will only be eligible for the Boston Marathon held the following year. If you qualify at a marathon from October through mid-February, you are potentially eligible for the next two Boston Marathons.

These qualifying standards provide interesting possibilities for people with birthdays between the end of September and the middle of April. For example, someone turning 48 in March of 2008 could run in the October 2008 Chicago Marathon and qualify for the 50-54 age group at the 2010 Boston Marathon.

In other words, it is possible to be 48 on the day you qualify as a 50 year-old, but you have to skip a Boston Marathon before participating so your age can "catch up" with your qualifying time.