{"id":30246,"date":"2009-04-11T19:20:23","date_gmt":"2009-04-11T23:20:23","guid":{"rendered":"https:\/\/www.nomeatathlete.com\/?p=680"},"modified":"2020-02-27T16:45:47","modified_gmt":"2020-02-27T21:45:47","slug":"how-i-plan-to-qualify-for-the-boston-marathon","status":"publish","type":"post","link":"https:\/\/www.nomeatathlete.com\/how-i-plan-to-qualify-for-the-boston-marathon\/","title":{"rendered":"How I Plan to Qualify for the Boston Marathon"},"content":{"rendered":"<p>I mentioned in an earlier post that my goal, for as long as I&#8217;ve been running marathons, has been to qualify for Boston.\u00a0 For my age group, this requires a time of 3:10:59 or better in an approved marathon.\u00a0 That&#8217;s 7:17 per mile, for 26.2 miles.\u00a0 My personal best so far is 3:20:30, at the Disney Marathon this last January.\u00a0 So the difference is roughly 22 seconds per mile.<\/p>\n<p>No question about it; that&#8217;s a huge amount of time to knock off.\u00a0 But here&#8217;s why I think it can happen in my next marathon.\u00a0 My five marathon times to date, from longest ago to most recent, are as follows:\u00a0 4:53, 3:50, 3:36, 3:24, 3:20.\u00a0 Big improvement each time.\u00a0 Diminishing returns, to be sure, but returns nonetheless.<\/p>\n<p>So what am I going to do that will give me a ten-minute improvement, when my last improvement was only four minutes?\u00a0 First of all, I&#8217;ve chosen to run the <a href=\"https:\/\/www.wineglassmarathon.com\" target=\"_self\" rel=\"noopener noreferrer\">Wineglass Marathon<\/a> in Corning, New York, on October 4th of this year.\u00a0 This is a really fast marathon.\u00a0 I don&#8217;t really know what kind of difference a fast course makes, but I&#8217;m told that it&#8217;s significant.\u00a0 The second, more important reason that I believe I&#8217;m going to do it this time is that I have almost six months to train.\u00a0 And I&#8217;m starting with a decent mileage base, having trained for and run two marathons in the past six months.<\/p>\n<p>So that&#8217;s why I have a lot of confidence that it&#8217;s going to happen this year.\u00a0 Experienced runners, please don&#8217;t tell me that this goal is too big and I&#8217;ll end up being disappointed.\u00a0 Boston has been my goal in every marathon I&#8217;ve run, and even though I haven&#8217;t come close yet, I feel proud every time I cross that finish line.\u00a0 So don&#8217;t worry about my tender psyche.<\/p>\n<h3>Marathon Training Program<\/h3>\n<p>Here&#8217;s how I plan to do it.\u00a0 I have a 16-week training program (called FIRST, from the book <a href=\"https:\/\/www.amazon.com\/gp\/product\/159486649X?ie=UTF8&amp;tag=nomeaath-20&amp;linkCode=as2&amp;camp=1789&amp;creative=9325&amp;creativeASIN=159486649X\" target=\"_self\" rel=\"noopener noreferrer\">Run Less, Run Faster<\/a><img decoding=\"async\" style=\"border: none !important; margin: 0px !important;\" src=\"https:\/\/www.assoc-amazon.com\/e\/ir?t=nomeaath-20&amp;l=as2&amp;o=1&amp;a=159486649X\" alt=\"\" width=\"1\" height=\"1\" border=\"0\" \/>) that I was making huge improvements with before my knee started hurting about six weeks ago (it&#8217;s better now).\u00a0 This leaves me nine weeks before the training program begins.\u00a0 I&#8217;ll continue strength training during this time, doing front squats, deadlifts, leg curls, and some moderate upper body work, as I&#8217;ve been doing for the past few months.\u00a0 In addition to getting stronger, I&#8217;ll build up mileage and make sure that my knee is completely healed.\u00a0 I&#8217;ll do this with running and core workouts from the <a href=\"https:\/\/www.amazon.com\/gp\/product\/1594863520?ie=UTF8&amp;tag=nomeaath-20&amp;linkCode=as2&amp;camp=1789&amp;creative=9325&amp;creativeASIN=1594863520\" target=\"_self\" rel=\"noopener noreferrer\">Core Performance Endurance<\/a><img decoding=\"async\" style=\"border: none !important; margin: 0px !important;\" src=\"https:\/\/www.assoc-amazon.com\/e\/ir?t=nomeaath-20&amp;l=as2&amp;o=1&amp;a=1594863520\" alt=\"\" width=\"1\" height=\"1\" border=\"0\" \/> program, essentially hill and interval workouts that last about 45 minutes.\u00a0 This is the program I&#8217;ve used to train for my past two marathons.\u00a0 And I&#8217;ll start my long runs next weekend at about eight miles, building up to 20 miles or so by the time the FIRST program begins.\u00a0 At this point I should be doing 30-35 miles per week.<\/p>\n<p><img decoding=\"async\" class=\"alignright wp-image-30622\" src=\"https:\/\/www.nomeatathlete.com\/wp-content\/uploads\/2009\/04\/bostonmarathon.jpg\" alt=\"Aerial view of Boston Marathon\" width=\"250\" height=\"192\" \/>The FIRST program entails three running workouts per week.\u00a0 One track workout, one tempo run, and one long run.\u00a0 The track workout involves fast quarter-mile to mile runs with some rest time between, to total five to seven miles.\u00a0 The tempo run is about 45 minutes of &#8220;moderately uncomfortable&#8221; running, usually at a pace 10-25 seconds faster than my target marathon pace.\u00a0 And the long runs are to be run at paces only 15-30 seconds slower than target marathon pace, very different from other programs I&#8217;ve done, where usually the instructions for long runs are to run one to two minutes slower per mile than marathon pace.<\/p>\n<p>In between running workouts, the FIRST program recommends cross training rather than slow running.\u00a0 The aim of this is to avoid injury by giving your joints and running muscles a rest.\u00a0 So I&#8217;ll swim on some of these days, since triathlons are another goal of mine.\u00a0 But I&#8217;m not going to completely avoid easy running.\u00a0 I really feel that running lightly in between intense workouts allows my running muscles to recover in a way that swimming doesn&#8217;t achieve, and I think the lack of these runs is part of the reason I got hurt a few weeks ago.<\/p>\n<p>So that&#8217;s the plan.\u00a0 If it works out and I qualify for Boston in October, then having declared this goal to so many readers and sharing my progress with you will make it all the more rewarding.\u00a0 And if it doesn&#8217;t happen, then you can write all kinds of disparaging comments and tell me that you knew all along that I couldn&#8217;t do it.\u00a0 I would enjoy that.<\/p>\n<p>Finally, I&#8217;d love to get input from the more experienced runners who read this blog.\u00a0 Is my training plan sound?\u00a0 Have you heard anything about the FIRST program?\u00a0 What about cross training versus easy runs on off days?\u00a0 Should I shave my already sparse body hair?\u00a0 Thanks in advance for any help you can give me.<\/p>\n<p><em>This post is part of 10-part series on <a href=\"https:\/\/www.nomeatathlete.com\/boston-marathon-qualifying\/\" target=\"_blank\" rel=\"noopener noreferrer\">qualifying for the Boston Marathon<\/a>.\u00a0 Check out the rest!<\/em><\/p>\n<p><noscript><br \/>\n<\/noscript><\/p>\n","protected":false},"excerpt":{"rendered":"<p>I mentioned in an earlier post that my goal, for as long as I&#8217;ve been running marathons, has been to qualify for Boston.\u00a0 For my age group, this requires a time of 3:10:59 or better in an approved marathon.\u00a0 That&#8217;s 7:17 per mile, for 26.2 miles.\u00a0 My personal best so far is 3:20:30, at the [&hellip;]<\/p>\n","protected":false},"author":7,"featured_media":30629,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"wprm-recipe-roundup-name":"","wprm-recipe-roundup-description":"","_genesis_hide_title":false,"_genesis_hide_breadcrumbs":false,"_genesis_hide_singular_image":false,"_genesis_hide_footer_widgets":false,"_genesis_custom_body_class":"","_genesis_custom_post_class":"","_genesis_layout":"","footnotes":""},"categories":[75],"tags":[],"class_list":{"0":"post-30246","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fitness","8":"entry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.1.1 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>How I Plan to Qualify for Boston Marathon<\/title>\n<meta name=\"description\" content=\"Boston Marathon qualifying pace details, the best marathons to qualify for Boston, and training programs to get you there. 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