{"id":5667,"date":"2009-10-17T21:03:37","date_gmt":"2009-10-18T01:03:37","guid":{"rendered":"https:\/\/www.nomeatathlete.com\/?p=5667"},"modified":"2020-02-27T16:43:51","modified_gmt":"2020-02-27T21:43:51","slug":"qualify-for-boston-marathon","status":"publish","type":"post","link":"https:\/\/www.nomeatathlete.com\/qualify-for-boston-marathon\/","title":{"rendered":"Qualifying for Boston: How I Did It"},"content":{"rendered":"<h2>From 4:53:41 to 3:09:59<\/h2>\n<p>Running fast has never come easily to me.&nbsp; When I qualified for the Boston Marathon two weeks ago with a time of 3:09:59, it was the culmination of six marathons and seven years of trying.&nbsp; And a far cry from the arduous <em>four hours and 53 minutes<\/em> that it took me to cross the finish line in my first marathon.<\/p>\n<p>While there are plenty of great coaches how there who can help you get faster, the fact that I had to work so hard to get to Boston puts me in a unique position &#8212; I went from being a guy who couldn&#8217;t run one 7:15 minute mile to a guy who just ran 26.2 of them.<\/p>\n<p>So I thought I&#8217;d share with you what I consider to be the most important things I did along the way, in case you can&#8217;t get that vision of yourself crossing the line in Boston to stay out of your head, either.<\/p>\n<h2>How I Qualified for the Boston Marathon<\/h2>\n<ul>\n<li><strong>Increase foot turnover to 180 steps per minute.<\/strong> Though awkward at first, this forces you to land lighter with each step, like you would if you were running barefoot.&nbsp; &#8220;Running on eggshells&#8221; is a great mental image.&nbsp; I believe that this alone stopped me from getting the shin stress fractures that plagued my training for my first three years of running.&nbsp; Find a <a href=\"https:\/\/www.nomeatathlete.com\/best-running-songs\/\" target=\"_blank\" rel=\"noopener noreferrer\">running song<\/a> with about that tempo and align your steps with it.<\/li>\n<li><strong>Do three running workouts and two to three easy runs per week.<\/strong> One long run, one tempo run, and one track workout, plus two or three <em>very slow<\/em> recovery runs.&nbsp; I followed the plan from the book <em><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=\"_blank\" 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\"><\/em>, but I replaced the cross-training with easy runs.<\/li>\n<li><strong>Clean up your diet.<\/strong> I&#8217;ve always considered myself a healthy eater.&nbsp; But when I made the decision to become vegetarian, everything changed.&nbsp; I dropped about five pounds without losing any strength, and from then on I felt like a clean-burning machine. &nbsp;<em> <\/em><\/li>\n<li><strong>Spend some time strength-training and foam rolling.<\/strong> When I started doing core-strengthening exercises (from <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=\"_blank\" rel=\"noopener noreferrer\"><em>Core Performance Endurance<\/em><\/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\">) and <a href=\"https:\/\/www.nomeatathlete.com\/foam-rolling\/\" target=\"_blank\" rel=\"noopener noreferrer\">foam rolling<\/a> once or twice per week, nagging injuries became a thing of the past.&nbsp; No more missing workouts because I needed a break.<\/li>\n<li><strong>Do long runs at near marathon pace.<\/strong> In the past, I always did my long runs at one to two minutes slower than marathon pace.&nbsp; Come race day, I had no idea what I was capable of, and had spent almost no time training at the required 7:15 pace.&nbsp; This time, my long runs increased in intensity until I did the final 20-miler at only 15 seconds slower than marathon pace, and it made a huge difference in my confidence.<\/li>\n<li><strong>Pick a flat course, and train on flat trails. <\/strong>Choosing a fast race makes a big difference.&nbsp; I qualified at the Wineglass Marathon, which has a few small hills but a small net drop in altitude (200 ft).&nbsp; And if you&#8217;re not going to race on hills, you don&#8217;t need to do much hill training.&nbsp; Do it from time to time, but for the most part, save your body from the wear and tear of hills if you won&#8217;t need it on the big day.<\/li>\n<li><strong>Do a few trial runs with the stuff you&#8217;ll use on race day.<\/strong> Whether it&#8217;s your pre-race meal, your during-race fuel (I decided against caffeine supplements), or what you&#8217;ll wear, experiment during your long runs leading up to the race.&nbsp; But save your final long run for a race-day rehearsal, just to be sure nothing can go wrong.&nbsp; Well, as sure as you can be.<\/li>\n<li><strong>Convince yourself that it will happen.<\/strong> In the days before the race, I was unsure of whether I&#8217;d be able to qualify.&nbsp; But in the <em>years<\/em> before the race, I told myself over and over that one day I would do it, until I became sure of it.&nbsp; I don&#8217;t mean just positive thinking, I mean changing your gut-level association to what you&#8217;re capable of.&nbsp; See this <a href=\"https:\/\/www.nomeatathlete.com\/believe-in-yourself\/\" target=\"_blank\" rel=\"noopener noreferrer\">letter I wrote<\/a> for an example.<\/li>\n<\/ul>\n<p>So there you have it.&nbsp; Follow these tips, and you&#8217;re sure to be running the streets of Boston on Patriots&#8217; Day.<\/p>\n<p>Ok, there&#8217;s just one more thing you have to do.<\/p>\n<p><strong>Work your ass off. <\/strong><\/p>\n<p><em>This post is part of 10-part series on <a href=\"..\/boston-marathon-qualifying\/\" target=\"_blank\" rel=\"noopener noreferrer\">qualifying for the Boston Marathon<\/a>, and part <em>of another designed to teach you <a href=\"..\/how-to-run-long\/\">how to run long<\/a> and strong.&nbsp; Go check out the rest!<\/em><\/em><\/p>\n<p><em><\/em><\/p>\n<p><em><br \/>\n<\/em><em><\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>From 4:53:41 to 3:09:59 Running fast has never come easily to me.&nbsp; When I qualified for the Boston Marathon two weeks ago with a time of 3:09:59, it was the culmination of six marathons and seven years of trying.&nbsp; And a far cry from the arduous four hours and 53 minutes that it took me [&hellip;]<\/p>\n","protected":false},"author":7,"featured_media":5668,"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-5667","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>Qualify for Boston Marathon<\/title>\n<meta name=\"description\" content=\"How I qualified for Boston, improving my marathon time from 4:53:41 to 3:09:59.\" 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