How Fast is Fast?

How many miles per hour do they run? It’s crazy fast and they still haven’t broken the two hour mark.

How Fast is Fast for the Marathon World Record

Last weekend I was hanging out with my friend Andy Brown before the Feaster 5 race. We were of course talking about running. He casually mentioned that “those 2 hour plus a few minutes marathoners are running 13 miles per hour”.  I had never thought about it that way. He was right and it was really shocking to think about.

2:03 or even 2:10 is crazy fast. But when you put it in terms of miles per hour it sounds really crazy fast!

Eliud Kipchoge holds the world record of 2:01:39 finish at the 2018 Berlin marathon. 2:01:39 is mind blowing but thinking about his average pace of 4:38.4 is totally mind blowing. How many of us can run a single 8:00 mile? How few of us can run a 7:00 or 6:00 mile? Even one of them?

Anyone running under a 2:10 marathon is running sub 5:00 minute miles! Think about that for a minute. 26.1 miles divided by 130 minutes is approximately 4.98 minutes per miles.

Any runner will tell you that it’s nearly impossible to run exactly even splits. At Wold-Class level running there are also strategies that runners employ to outwit their competitors. These strategies include holding back sometimes and pushing at other times. 

This means that there are moments and perhaps entire miles that are run well below the average of 4:98 to achieve a 2:10 marathon finish.

2:10 sounds like the speed of light to most of us: utterly un-achievable. For anyone to approach that finish time requires immense talent, effort and dedication. Many world class runners pursue this pace just to remain contenders. 

Marathon World Records

In 1897 John McDermott won The Boston Marathon and set a World Record with a finish of 2:55:10. John didn’t run in the high tech gear that we do and there certainly wasn’t any Gatorade or electrolyte beverage along the way for him. 

Most of us will never break the three-hour barrier even with all of the modern gear and nutrition available to us. Besides hard work, it takes a lot of talent to run like that.

These days a 2:55 marathon time wouldn’t even get you into the Elite category. For the past 40+ years the Boston Marathon has been won in less than 2:20 and is trending towards 2:10. The current course record of 2:03.02 was set in 2011 by Geoffrey Mutai. That’s approximately 4.42 minutes miles.

Because of Boston’s unique course it is not counted as a world record setting course. There is too much elevation loss and it is a point to point race which I guess makes a big difference? I guess the world record folks never heard of Heart Break Hill.

Anyway, it’s my hometown race so it’s personal for me. I’ve run the race eight times and there isn’t much easy about it!

The current World Marathon Record is held by Eliud Kipchoge at the 2018 Berlin Marathon. His finish time was 2:01:39 for a pace of 4:38.4 minute miles.

To set a 2:00 world record a runner would need to run just over 13 miles per hour or a pace a 4 minutes and 34.6 seconds per mile. 

Eliud Kipchoge completed the Nike’s Breaking2 marathon in May 2017 with a finish time of 2:00:25. This finish time doesn’t count as a world record as it was run on a Formula One track and used other un-sanctioned, though legal, practices.  He needed 26 seconds or 1 second per mile to break the two-hour mark!

So a runner may cross the two-hour mark at a marathon under ideal conditions, but can it be done in “The wild” on a course such as Berlin, New York or even Boston?

There are so many variables in marathons run in “The wild” such as the course it self and weather. In 2018 The Boston Marathon had torrential rain, wind and was very cold. Yuki Kawauchi of Japan won that race with a time of 2:15:58. The race hadn’t been won with a time like that since 1973 when Jon Anderson of Oregon won with a time of 2:16:03.

Can the Two hour Mark be Broken?

Since 1988 the men’s world record has been whittled down from 2:06:50 by Belayneh Densamo in Rotterdam to 2:01:39 by Eliud Kipchoge in Berlin. Berlin is a fast, sanctioned course so the two-hour record may be broken there. 

Eliud would need to knock 3.8 seconds off of each mile to whittle his 2018 Berlin finish down to two hours. That would be a huge achievement. 

In 1954 the the 4 minute mile was broken by Roger Bannister at Oxford University. A 4 minute mile equates to running 15 mph! Only about 1,400 athletes have been able to meet or beat this pace since 1954. And in the 60+ years since then only 17 seconds have been whittled from Roger’s finish time. 

Elite marathon runners run under the 5:00 pace just to be in the top 10 finishers at most marathons. A 5:00 pace is 12 miles per hour. A 4:00 minute pace at a marathon would give a 1:45 finish! I don’t expect to see that in my lifetime or anyone else’s. I just don’t think the human body is capable of that pace for 26.1 miles. 

The pace to hit 2:00 even is 4:34.61. That is only 4 seconds per mile off of Eliud Kipchoge’s 2018 Berlin finish. But is the 2:00 marathon approaching the speed of light?

I’m not a physicist, but the idea is that as you approach the speed of light, the amount of energy to increase speed towards the speed of light increases exponentially. Just like it takes more gas to drive fast in your car.

Can a male marathon runner shave 4 seconds off of every mile for 26.1 miles? I’m pretty sure they will do it on a track under controlled conditions. 

On a World Classic course like Berlin or Tokyo I’m not sure that it can be done. Reaching the sub 2:05 finish is an amazing accomplishment for any human being. Four seconds may not sound like a lot of time, but as you approach the speed of light…

What do you think? It is possible for a male marathon runner to break the two-hour mark on the road?

Runner’s World Pace Calculator

Boston Marathon Winners

Run well my Friends!


Run a 5K with Ryan Hall?

Run a 5K with Ryan Hall?

Ryan Hall, running
Photo: Ryan Hall

This year at the Rock ‘n Roll 5K in Phoenix, that’s what many 5K runners got to do. The 5K is part of the Phoenix Rock ‘n Roll Marathon, Half-Marathon, 10K and 5K Remix Challenge. A weekend long celebration of running.

Several elite runners including Ryan Hall, Steve Scott, Ben Bruce, Dylan Wykes, Stephanie Rothstein Bruce and Alan Webb served as pacers at the first ever Rock ‘n’ Roll 5k in Arizona. The 5K was run the Saturday before the big events on Sunday.

Ryan paced the 7:30 group.

Only in running can the average athlete participate on the same field and the same event as the elites. It is one of the many things that makes our sport special and exciting.

Meb Keflezighi
Photo: Rock ‘n Roll Marathon

Meb Keflezighi is scheduled to pace the Rock ‘n Roll San Antonio10K on December 4th, 2015! And he’s running the marathon the next day! Meb will be taking it easy and pacing the 7:30 group for the 5K.

I don’t think many people will be keeping up with him for the marathon.

Imagine running two races with Meb? You can at the San Antonio Rock ‘n Roll Remix Challenge this December!

Check out the full schedule of Rock ‘n Roll Marathons for details and who will be there.

These are weekend long running events. Some have elite runners running as pacers at the 5K or 10K the day before the marathon. Others, such as Chicago, have elite runners conducting training events. Shalane Flanagan will be at Chicago in July.

This post was not sponsored by the Rock ‘n Roll Marathon Series, but I’d consider a complimentary entry! It sounds like a wicked good time!

Run well my friends


Baystate Marathon 2014

The first hour

At 3:30 I awoke from a sound sleep, a dream of forgotten memories.

I was in bed by 9:41 and quite likely asleep before 10PM. Five plus hours of sleep is the usual for me.

I made a 25oz ice coffee last night and added low sugar almond milk to it. I popped a piece of gluten-free bread into the toaster and striped down in the kitchen.

Glide, heart rate monitor and then Under Armor go on first.

Weather Conditions

The current temp in Lowell is 48º with a northwest wind at 14mph, gusting to 24mph, giving a real feel temp of 39º. Humidity is 82%. I should be in Lowell by 6AM when the temperature will be 46º, about the same wind and humidity and a real feel temp of 34º.

At start time the forecast is 46º, 15mph wind out of the WNW gusting to 23mph and humidity at 74%. The real feel temp will be 36º.

As the sun comes up the air will rise to the low 50s but the breeze will keep the real feel, or what we used to call “wind chill” stay in the mid 40s all day. There is little to no chance of rain from partly cloudy skis.

It’s now 4:20

The coffee is clearing my mind. My watch is charged to 100%. It’s time to have another piece of toast, finish getting dressed and head north. I feel like listening to Led Zeppelin on the way up. Maybe LZ II. I can dig it.

See you in 8 or 9 hours.

Baystate Marathon Recap

When I got home from Lowell, the last thing I wanted to do was collect my thoughts. I was exhausted and the day had not gone as planned.

baystate marathon,tsongas arenaThe drive to Lowell was uneventful. I even got to the Tsongas Arena without getting lost. I made one U-turn, but that was because I knew I missed my turn. Half the street signs in Lowell are missing. Driving in the dark on unfamiliar roads with few street signs, I think I did pretty good.

When I pulled up to the gate no one was there. I looked around for someone to take my money. After a few minutes a lady came over with her cash drawer in her arms and set me up. I got a great parking spot and headed to the arena to pick up my bib.

They were strict about not letting anyone in until 6AM. I hung out with a guy running his first marathon, a mother of two getting back into it and a BC student running her first marathon. They were all impressed when I told then this was marathon #15 for me. I gave a little advice, but they all seemed to know what they were doing.

At 6:02 they let us in. By 6:10 I was headed back to my car to get set up. After I had everything pretty well set up I headed for the porta-potties right outside the garage entrance. I may have been the first person to use this one.

I went back to my car, went through all of my stuff again and leaned the seat back to relax a bit. Around 7:15 I headed for the bag drop and then to stand in line for the porta-potties again.

Minor disaster

baystate marathonThey were lined up next to a canal and it was like being in a wind tunnel. I was so glad to finally get inside the porta-loo and out of the wind. As I redressed and checked my gear I noticed that my Amphipod Micropack was missing. I thought maybe I dropped it outside. Just before I got some hand sanitizer I looked in the shit hole.

My micropack was sitting on top of the pile of TP in the shit hole. WTF! In an instant I had to decide to leave it and everything in it or to pick it up. I reached into the shit hole and picked it up. I had 2 GUs and my crash bag in there.

The pouch was a little wet. I’m thinking, WTF am I doing? It wasn’t soaked, but is was wet in areas. I quickly pulled out the GUs and crash bag. I dropped everything else on the floor, off to the side.

I hope no one saw it and thought, “score!”

I stuffed everything into a pocket, got several squirts of sanitizer, tucked my gloves under my arm and made my exit. My hands were dripping with sanitizer. I figured between the sanitizer and my gloves ,most pathogens would not be able to get to me.

Hanging out pre-race

To get out of the breeze I stood in front of Lowell High School. I re-shuffled the contents of my pockets and put all of the contaminated items in one pocket. I had a bag of fig bars in the pocket where I stuffed the contaminated items. I proceeded to eat those from the bag without touching them. I’m sure the out side of that bag was a bio-hazard.

While standing in line for the porta-potties my friends Lauren and Barry Cossette walked by with their kids all bundled up in a wagon. Lauren was running the half and Barry was there to keep the kids happy until Mom came by. Barry may have drawn the short stick on that one. I saw a few more purple shirts from the club, said hello and went back to the high school for shelter.

Around 10 of they called us to the line. It was nice to be huddled close with other warm bodies. It was freakin cold! I started nursing my Gatorade and then they played that horrendous version of the National Anthem that seems to get played at every race now. Come on all ready. It was cute the first time, now it sounds lazy.

Baystate Marathon Begins

The announcer yelled “Go! Go! Go!” many times. I told a few people that the race gets up to speed fairly quickly. I started 3/4 of the way back and it took 1:33 minutes to cross the starting line.

My goal pace was 8:00 miles. The first two miles were crowded and I ran 8:39 and 8:44. At mile 3 I finally hit 8:00 and thought I would be okay. Through mile 12 I had 4 miles at 8:00 or less. The other six miles were all under 8:20.

Part of the reason mile 2 was 8:44 was that I took my first walking break, I had decided to walk the water stops and the first one was at mile 1.8. It seemed early, but I know this plan works for a lot of people. I walked briefly and everything felt good.

I continued to walk most water stops. At others I grabbed a cup of water and barely slowed down. Thankfully the organizers used paper cups.

Before the turn off of Middlesex Street I saw my buddy Jeff Rushton. He was with his boss Tim. Jeff never mentioned that he was running and even sent a text Saturday night wishing me well. They were going a lot slower than I could afford, so after a minute I took off.

10K reality check

At the 10K clock my time was 53 minutes and change. I needed to be closer to 50 minutes. I was already behind, but still felt good. I knew I could not run all 26.2 miles at 8:00, I also knew that I did not want to bank time. I wanted to run my splits as even as possible and as close to 8:00 as I could. My pace was closer to 8:50.

12 mile reality check

After we crossed the iconic Sherburne bridge, we were on the nice flat, well paved Pawtucket Blvd north of the river. I was beginning to feel tired! I walked the next water stop, had some fig bars and finished my Gatorade. My stomach was full.

At the mile 12 marker I knew the BQ was out of reach. I needed to hit 13.1 miles at 1:40 and I knew that was not going to happen. At 13.1 miles my time was 1:49. That’s a better half than 2 of the three halfs I’d run in 2014. But…

13.1 miles is not really half way in a marathon. It’s more like a third. Mile 20 is really the half-way mark in a marathon.

Before we hit Half Way we crossed the Rourke Bridge. This is a steel bridge with patches of pavement on it. The half marathon folks were crossing in the opposite direction on the left side of the bridge. We exchanged a few whoops!

As we got off the the bridge the Melrose Running Club Cheering Team was there. Here are a few photos.


I kept running after crossing the bridge and seeing my friends. It went from, “I can’t let them see me walk” to “I’ll run until the next water stop.” The road was flat or down hill so I ran for most of the way back out to the bridge.

Mile 16 Reality check

When we hit mile 16 on Tyngsboro Road I knew that my PR was slipping away. My watch showed that I was about 3 minutes behind PR time, and I knew the next 10 miles were going to be more challenging.

Things were beginning to hurt and my quads were shredded. My plan was to try and keep from falling behind my goal time by more than 17 minutes. If I could do that I would get a PR.

Going up the ramp to the Sherburne Street bridge was an effort, but I chugged along. There was more traffic than when we crossed earlier. I ran inside the cones on the side of the road. As we crested the bridge I picked up speed and had to call out “on your left” to get by a guy.

I was at the point where I needed to run the downhills to try and keep my splits from getting out of hand. The flat of Old Pawtucket Blvd was welcome. This time when the sign said “18 miles” we really had run 18 miles. And it felt like it.

After the Rourke Bridge on Pawtucket Blvd. a lady in front of me went down. She went down so fast she didn’t even get her arms out to break her fall. I was a few feet away and it looked like she bounced along on her nose. I thought she was unconscious but she sprung up like nothing happened and started running again!

There were four of us near her and two guys grabbed her arms as she was getting up. I expected to see blood shooting out of her nose after the fall she just took. I don’t think she even had a scratch. It was scary and amazing to see.

At mile 18 on, we were all getting tired and altered. It’s easy to catch your shoe on a perfectly flat road when exhaustion has set in.

After mile 24 I took off my vest. I wasn’t going to take any more GU or fig bars, so I wouldn’t need to get into the pockets again. A few people called out “Go Melrose” to keep me going. I was all in black before, so no one had anything to cheer me on with. My club friends from the bridge said I looked like Johnny Cash or a Ninja.

A few times during the race that baritone voice did echo through my head. I often wear black when I run. All but one pair of my running shorts are black. My running shoes are always bright, that’s the way they make them.

Mile 24 to the finish

At mile 24 the end was practically in site. Last year at this point, I saw a guy laying on the side of the road wrapped in foil with 4-5 EMT and police attending to him. He was waiting for a ride to the hospital.

I know how dangerous these last 2.2 miles can be. All reserves are spent, everything hurts. The only thing that keeps most of us going at this point in a marathon is the finish.

I pushed as hard as I could but started to feel like I couldn’t catch my breath. I’ve had this happen before. As much as I hated to, I had to walk a hundred yards before mile 24. I did not want to be that guy. Mile 24 ended up being my slowest split at 10:36!

Mile 25 I manged to run an 8:53, mile 26 9:49 and 7:59 for the last 0.42 miles of the race.

That was my kick. 7:49 for 0.42 miles. At the time I couldn’t run any faster and I was uncertain how long I could keep it up.

As we entered the final stretch of the race they had barriers on either side of the road. As we made the final turn onto Arcand Drive I passed two guys! I couldn’t believe it. I was running on a prayer at this point but these guys were barely moving.

I couldn’t believe it. That little victory gave me the juice I needed to run it in all the way to the finish line. As I got to the line the clock turned 3:49 and I knew I missed my PR by about 2 minutes.

I was utterly disappointed. For a few minutes I thought I was going to have some tears. I was mentally and physically exhausted and emotional. It was my own little pity party and I was gonna cry if I wanted.

Fortunately my guardian angel Mike Hartin was there. He said he would be there and he got to me before another volunteer could grab me. Between the breeze and my own feeble attempts to help, he had to work to get the foil blanket on me.

We talked the whole way and that helped bring me back from the edge. He asked if I wanted to head for the medical tent, but I told him I was okay. My breathing was a little labored, but better. I was just cold and sore. He let go of me and I received my medal. Mike congratulated me yet again and headed back to help other runners.

baystate marathon, marathon medal
Courtesy – Chris Hancock

I staggered to the bag drop tent like Frankenstein. I was slow and had a hard time maneuvering around people. Everyone pretty much had to move for me. I just couldn’t do it.

I put on my jacket and headed for the food tent. Hot soup and a PBJ on whole wheat. I slowly set my soup on the ground and had to think about how I was going to get onto the ground without falling.

I rested on one arm and wrapped the foil around me. As I ate I spoke with two other runners. I moaned about my finish and then the other guy told me he finished an hour slower than he did at Boston. He had a smile on his face.

My 3:49 is 15 minutes faster than my Boston PR from this year. I ran my 2nd fastest marathon ever but did not meet my high expectations. That’s just the way it goes.

There are plenty of excuses and reasons why it happened. Running is my hobby and not my life. My year was full of great family times that I wouldn’t trade for a PR or a BQ.

My marathon season is over. The first time running three in a year. I’m not sure I would do it again. Training is a big commitment and if you don’t do it right, why run the marathons?

Run well my friends,


Baystate quick note

Baystate has been run

My time was 3:49. This is about 2 minutes slower than last year. After my amazing results at Boston and Lubec, I’m a little let down by my performance today.

It was warmer than forecast so I was over dressed. I carried 2x the food I needed so there was extra weight and distractions.

I had high hopes for today and the conditions seemed ideal. I mis-calculated. As always, I could have trained more. Have you ever run a race and not had that thought?

So I’ll try to stop whining in my beer and go get another one.Here is the link to current results. I’ll have a post tomorrow and maybe a YouTube video.

Congrats to everyone who ran today. I hope you had a good race and enjoyed some time with your tribe.

Sleep well!


Lowell Sun Baystate article

Thousands of runners to compete in Ashworth Awards Baystate Marathon, Half Marathon on Sunday morning

Read more:


Baystate booked early

The web site shows that the marathon sold out on August 22nd and that the half sold out on September 27th. It’s nice to see that all 4,000 numbers were spoken and paid for. That is always a big relief for the race organizers who rely on registration fees to cover their expenses.

I didn’t realize the race hasn’t sold out in four years. I ran the race last year and while standing in line for the porta-potties, it seemed pretty sold out to me!

bostons run to rememberBaystate will have more porta-potties than last year, 70 in total. The Tsongas Arena also has bathrooms, though they are limited. An arena that size seems to have too few men’s rooms and too few stalls once you get in there.

It seems that more and more races are selling our before race day. Some sell out weeks or months before the gun goes off. I’ve already signed up for Boston’s Run to Remember. I got a sweet deal of $60.00! I paid $70 last year and I’m pretty sure I signed up early for that race also. In 2012 I was on vacation during sign up and missed out.

  • Have you missed out on a race that sold out quickly?
  • How do you feel about the increasing popularity of running?

Are you running Baystate? Are you getting excited yet!

Run well my friends,


Quick note from Bay of Fundy Marathon

I’m working on a lengthy post for this adventure, but wanted to post some info on my race.

lubec,down east,bay of fundyI finished 49 out of 199 marathon finishers and 11th in my age group.

I also beat my Boston Marathon time by 1 minute and 15 seconds. I did not expect that. After Boston I took a week off and only did two long runs. My total miles over six weeks were about 120 miles. Not the best training plan.

When I looked at the elevation profile for Bay of Fundy I knew it would be a challenge. Great Bay has a few big hills, but it is only a half and there are really only three BIG hills. Bay of Fundy is death by a thousand hills. Once you get onto Campobello Island they just keep on coming at you.

It was a tough race. I met some great people and felt totally welcomed by the community. They were all very happy to see us there and it felt good.

My lengthy post should be ready by Wednesday. More pictures, I promise.

Run well my friends,