Happy Cinco de Mayo!
I’m still chipping away at the questions many of you have asked me. While this one is still timely and in keeping with the “Cinco” theme, here goes:
Can you share some tips on how to Boston qualify?
Wow I’m flattered that I was asked this as I feel there are so many more ‘qualified’ people to ask than I. But there I go underestimating myself again. I have BQ’d. More than once. And I’ve run Boston more than once and since more than a couple of you asked, here’s my take on it:
1. Erase all negative thoughts when you run. It’s so easy to have bad self-talk. “I’m so slow” “I’m not a real runner” “This doesn’t come easy,” etc. Replace those sentiments with positive ones no matter how ridiculous they sound: “I’m a running God(dess)” “I love to run” “I’m fast and fabulous” “Boston is in the bag” etc. Even if you don’t really believe these things, just entertaining these thoughts in your head is the first step in making them a reality. I found after doing this for awhile, the negativity stopped. Then it stopped (for the most part) during my non-running life as well.
2. Do some speedwork. Don’t be afraid of it. Boston was not an original goal of mine. I’d always considered it something waaay beyond my abilities. When I got on a plan that included weekly speedwork though, I ran longer, FASTER.
3. Consult the running guru. For me that’s none other than Greg McMillan and his running pace calculator. Punch in a recent race time and it’ll give you equivalent finish times at other distances so you can see if a BQ is within reach. It’ll also indicate where you need work i.e: speed? endurance? both? I mentioned a BQ was never ‘on my radar’ so to speak. Until I punched in the numbers from some races and found that a BQ was realistic for me. In my experience Greg McMillan does not lie.
4. Pick a plan and stick to it. There’s something for everyone out there. High-mileage, low mileage, with cross training, etc. I’ve been a FIRST devotee since I began training for my first half marathon 3 years ago. I like that there are only 3 runs per week (although I suspect I would benefit from more mileage) from both an injury-prevention and a time standpoint. Find a plan (or better yet a coach) you like and make your goal a priority by sticking to it.
5. Believe in Yourself. I saved the most important tip for last. If you can dream it YOU CAN DO IT! Visualize your triumphant steps across that finish line. What are you wearing? What are you feeling? What do you see? Hear? Smell? Lock those positive images in your head and replay them often. Then get out there and run your plan!
In my mind’s eye I was wearing navy capris and a navy/white top (it’s always about fashion here isn’t it?). In the last 50 meters I jubilantly sprinted in and did a round-off/flip-flop across the finish line (which is really reaching because I’d never done a flip-flop in my life, but it’s my dream so I can go big if I want to). In reality I wasn’t wearing navy at all and certainly there were no gymnastics involved. But I did make it across the finish line in very fine, jubilant fashion.
Love this! Thanks for being so candid.
I really believe in the positive thinking one. I know it makes a world of difference when I run.
i need to check out that pace caculator. speed is one area where i'm just not finding improvement.
Great post! You make me feel like I could BQ! Too bad my marathon PR is like an hour and 25 mins too slow!
awesome tips! i'm definitely not a boston veteran but i think your advice is spot on 🙂
i think i'd also include doing hills. they might not make the biggest difference physiologically but mentally it helped me tackle the race hills knowing that i've done similar stuff in training
Thanks for sharing the tips. I know that my running would benefit from less negative thinking and more focusing on the positive – this is one of my new goals.
Not a Boston Veteran, but cross training can also help with speed and balance.
Thanks for the running pace calculator!! One day I will get there 🙂 Great information!
Thanks for the tips! I need all the help I can get 🙂
Very inspired – thank you!
Great post! I would like to see the round off finish 🙂
Fabulous post. always love reading your posts.
Great post!!! I will have to put some of these to work. Boston might not be in my future (yet) but I can try for a PR.
I agree with everything you said. But the mental aspect may be the most important. Just as one can sabotage training with negative thoughts, one can hit un-dreamed-of goals with positive thoughts. Although this may seem like the hardest aspect of training to achieve, it is certainly do-able!
Great tips! Thanks for sharing them! I especially liked what you said about getting rid of negative thinking – definitely something I'm working on!
6)Don't each a bunch of crap and gain 10 lbs because you're in a funk right before the big day! 🙂
It's funny you say you imagined yourself doing a round-off/flip flop over the finish line – I always imagined myself doing a round-off triple aerial somersault.
Thanks for answering. I've always wondered what puts people on the path to Boston.
quality runs – long, tempo, speed, years of working toward the goal, mental training, drop lbs., yoga, relentless desire to BQ, and for me – upping the mileage – although for many not a requirement. That's it!
Great post. Years ago I attended a positive thinking workshop at a marathon. I thought it was bogus but once I was running the marathon it helped me a ton!
oh this was a great list!! The mental talk has been a huge deal for me
Track and interval workouts are really important for us as we age and if we want to keep getting speedier, they are number one. I'm with you too Marcia, if you want something you just have to know you can do it and you will! NO negative thinking at all, no "will" I? It's all about "when will I?"
No BQ'er over here…but I'm finding that speed/track work is the magic secret (that i still need to tap into!)
and working on that dang positive talk when you want to do nothing else be complain on those last few stretches!
What a great post, as it is very motivating. I believe one problem is that a lot of runners do not see themselves getting faster, therefore, they never really try. You have to talk yourself out of that and go. Thanks!
I'm going to bookmark this post and come back to it over the next 8 months. 3:10 or bust.
(BTW – finally added you to my reader!)
You are an awesome runner and I gladly take advice from you!
You are so right, until you actually believe you can do it, you won't be able to.
Make a plan that works for you, don't try to be over zealous and attempt more than you're capable of. Work on your speed, your core and your LONG RUN – that is the heart of a marathoner. Great post!
I love these tips, especially about banishing the negativity. Boston isn't on my radar now, but I know I can keep improving.
Wow I've heard of the McMillan site b4 but this was my first time checking it out. Thanks for the gr8 tips!