How To Earn A BQ For Boston Marathon

With an upcoming running clinic, I would like to share some of my thoughts about how you may qualify for a Boston Qualifier (BQ). Be warned: My approach may not be aligned with yours. Although sound, it is non-conventional, perhaps because of my age and background in multi-discipline, endurance, sports.

The Boston Marathon, is the holy grail for serious marathoners, and it sits parallel with Ironman triathletes for a dream-ticket or podium-slot for the Ironman World Championships in Kailua, Kona. These events and many others in the endurance sports, including ultra-marathons and desert-runs, and Mount Everest represent the zenith in one's training/racing history.

I have earned three BQs, in 2011, 2013, and 2015

I completed my first Boston Marathon in 2014 in 'Boston Strong', and hope to earn another slot amongst the 30,000 on Patriot's Day 2016. My approach for all three BQs were similar and minimalist.

1) I ran, predominantly, on-road: My chosen races were all road-races, thus, I raced specifically, on tar/tarmac.
2) I raced both on-road and off-road/trail (ultra-marathon, 52.5km) to engage different muscles and responses. In my last BQ at Gold Coast Marathon, I integrated off-road sections and some slopes/bridges, which seemed to help me finish strong (although I ran much less).
3) I trained 3-4 days per week, mostly single sessions. Additional aerobic stimulus came from riding indoors or outdoors (2-3 hours per session). My total training mileage per week has been about 40-50km per week.
4) My run training was based, mainly, on one long/two short sessions - all at tempo/time-trial pace. I eliminated 'Junk Miles'. [I subscribe to 'Run Less, Run Faster' philosophy, although I intuitively applied that since 2010 after my biking accident.]
5) My workouts include 2 X 10km, plus one long 21-24km, all done at Tempo or Fartlek (. I did no track intervals, hill-work, and very few group-running. Consistency and discipline is key! A short run is better than no run. However, skip runs if you are feeling unwell, as illness sabotages your training plan.
6) I included one more run/race before my marathon preparation block (12-week). The race could be a 10km, 21km or 32km. A 32km race or run would be done 2-3 weeks before race-day.
7) I cross-trained (cycling and swimming) all-year-round, as required of a triathlete. I race two Ironman triathlons annually since 2006, so that included two in-race, marathons already. 
8) I did some strength and conditioning workout, using bodyweight (circuit), kettle-bells, or free-weights. I relearnt my gait, focused on mid-sole (as forefoot running may have led to my first hairline toe fracture in 2012, and a dismal Berlin Marathon timing of 4:00 hours).
9) As racing is a personal event based on tactics and strategy, I raced regularly to accustom myself to race-pace (or faster, over-10km and 21km) and earn my confidence to race uncomfortably (including Zone 4/panting zone).
10) I learnt to eat well, using the 80:20 Rule, focused on more essential fats (including coconut oil, butter, extra-virgin olive oil, and nuts).

Conversations With An Elite Runner: Nathan Carlson

Nate Carlson is a physical therapist with the U.S. Armed Forces. He is also one of their elite runners, traveling internationally as well as within his country to race. He won the Maui Half-Marathon last month, and did the Singapore Bay Run 2011 in about 1:09 – where we connected, through Dave Low (Top in CEO Challenge at the Aviva Singapore Ironman 70.3, and Kona finisher); Dave was our first interviewee when we started this blog. Nate is very well liked within his community, and I thought it would be a treat to tap on his expertise. By the way, 1 mile is equivalent to 1.609 kilometres. If you have any questions about running, please forward them to this blog. Enjoy!

How can a physical therapist assist sportspeople, specifically?

A physical therapist can do running form analysis to break down specific flaws in a sportsperson’s form to give suggestions on how to correct these flaws to improve running efficiency and economy with the ultimate goal of running injury and pain-free. If a runner can train injury-free, then they can improve their physical fitness level over a longer period of time. As training intensity is increased, this will translate into better race times in the long run. 

Additionally, a physical therapist is an expert in body mechanics and training program progression. They can prescribe a program consisting of exercises and alternative workouts that can help rehabilitate a sportsperson and prevent future injuries. 

A physical therapist can diagnose specific physical limitations, weather it is muscle tightness, muscle weakness/imbalances, spinal misalignments, or joint impairments that may need extra attention to facilitate recovery and prevent injury. Every physical therapist has their strength and weaknesses. Some may even specialize in working with sportspeople in general.

How many years have you been practicing? 

I’ve been practicing Physical Therapy for over three-and-a-half years. 

How do you apply your knowledge on PT to your own training? 

Specifically – in injury prevention. I do this through proper recovery, knowledge, and application of correct strength training methods; and proper training volume progression. I never increase my running mileage more than 15% week when my training volume is high. I take at least one rest day every week. I apply my knowledge of running mechanics to adjust my form to improve efficiency and decrease injury risk.  

How is training for the 10K and 21K different? 

The 10K requires a greater emphasis on shorter and fast speed workouts, so include track workouts and faster tempo runs at or just under goal race pace.10k does not require a huge mileage base and your long runs do not need to be greater than 12 miles. For me 21K requires at least 55-70 miles/week, with long runs in excess of 14 miles, plus with longer tempo runs of 30-40 minutes at or just under goal race pace. The distance tempo runs and mileage will get your lungs aerobically conditioned but you still need to make sure you have some faster hill repeats, track intervals (800m and under at 5k race pace) to get your legs conditioned to handle a hard pace or surges under your average race pace.

Which is your favorite format: 10K or 21K? Why? 

I enjoy the 21K because I feel like I can relax more and get in a rhythm.

Do you run marathons? Which was your favorite?

Have not run a full marathon yet. However, I may jump into the Honolulu Marathon this December. I’m more of a speed guy.

What was your best 10K time? How did you accomplish that?

Ha, ha. I actually ran at 31:45 split at the 10K mark during the Army 10-Miler on 9 October 2011. I did this off of 21K training (as above). Other than that, I have not run a fast 10K because I have not entered one where there was competition and I was fit.

Do you drink on your 10K races? How often do you drink in the 21K?

I don’t drink during a 10K. I may drink 3-4 times during a 21K depending upon the level of heat and humidity. Usually at 6 miles, 9-10 miles, and 11. I usually take a gel pack 40 mintes before the race and at around the10-mile mark.

What do you enjoy most about running?

Using the God-given gift to inspire others and honor God with my efforts. Running is my most relaxing time of the day where I can let go of the cares of the day and think or not think at all. Most of the time I talk to Jesus and pray for my friends and family. When I run, I feel God’s pleasure and feel alive! When I was a young child, I watched the movie “Chariots of Fire” and it inspired me to run with a fire in my heart and run not just for myself but to impact those around me with my gift!

Which kinds of cross-training do you do?

Swimming, cycling, and surfing. Light resistance training and core training with movements specific to the sport I’m competing in.

Common injuries you encounter with your running patients?

Overuse injuries from increasing training volume to quickly or changing to minimalist shoes without a slow progression.

Choice of shoes: minimalist, racers, or normal trainers?

I use minimalist or lightweight racers for all my training. However, I advise people to not change if they are not having any injuries. Minimalistic or racing shoes with little to no heel raise, cause increased load on the Achilles tendon and can lead to tendonitis, arch strain, and calf pain. If you are going to transition to minimalistic shoes, gradually progress over a 2-3 month period.

Do you train solo or in groups? Reason?

Currently, I train solo because I don’t have anybody around that trains at my intensity level. But, I prefer group training at least 2-3 times a week because it keeps you accountable on your hard days or easy days. Group training will push you beyond the levels that you thought possible on your hard days and then make sure that you train easy on your easy days. The key is to been in a group with a few people that are at the same level as you or just slightly faster. If you are training over your head, then you will get injured. If you are training with people below your ability, then you will not improve.

Favorite race-courses?

Washington D.C. Cherry Blossom 10-Miler; Maui Half-Marathon and Marathon course; North Shore Sprint Triathlon (Oahu, HI), Anheuser Busch Williamsburg, VA Half-Marathon at William & Mary College; Ford Island Bridge 10K, Hawaii.  My original passion is Track and Field, and my favorite tracks to compete at are: The Armory Indoor Track facility in New York, Hayward Field at University of Oregon, The Mt. SAC Relay’s in California, and The University of Washington indoor track. 

How Are You Reducing Your Operating Costs in Multisport?

Most managers and supervisors work with operating budgets. They make a pitch each year to their management for more staff, allocating of resources, space, and span of authority in exchange for greater team performance. Managing budgets is also a critical skill for managers to consider and demonstrate. Although it is transactional, there is also the notion of workplace relationships, experiences and collective potential.

How can you manage your training budget as a multi-sport endurance athlete? It can be an expensive when you factor nutritional assistance, training equipment, coaching, competition and travelling expenses. Here are some ways to reduce your operating costs when living the endurance lifestyle.

1)    Use less expensive sources of energy drinks (e.g. Gatorade) during training, and restrict the high-end stuff for races. You can concoct your own homemade gels, or even use candy bars when necessary. In an episode of DRS., the panel of doctors explained that many nutritional bars contain corn syrup that puts them under the category of candy-bars.

2)    Air-dry running and race-shoes after washing. Prolonged exposure to sunlight can accelerate deterioration of the cushioning material. Hang or fold your wetsuit after rinsing.

3)    Cleaning (and maintaining) your equipment regularly extends its lifespan.

4)    Book air-tickets and accommodation, in advance, upon confirming your race. You tend to have more choices when you act proactively. Remember to apply for leave early.

5)    Stick to your total training hours. Avoid wasting time that exposes your body to more physical stress, and equipment to mechanical distress.

6)    Rotate use of similar equipment; alternate shoes so that the cushioning returns to its original springiness.

7)    Never misplace your equipment after training, racing and during travel. Purchase of new equipment due to negligence just drains your account.

8)    Wherever you can, re-use or use as spares. Keep a used tyre for emergency at a race (because it has been stretched). 

*****

Sleep-deprived me caused me to miss this morning’s early ride with Tee. Instead, I took the later bike express and did a solo three-hour at Coastal Road. I suspect that because it this was the site of the ride leg of the Singapore Ironman 70.3 (in March) and that was why I saw more riders today on a sunny and hot midday ride. Before today, I have never seen so many expatriates riding on triathlon-bikes during lunch hour. There was a strong headwind as I headed out to the air-cargo complex, and a little nudge on my return flight. I did a few short surges, and off-the-saddle, cycling which completed my easy workout. I met ultra-runner Winston of AniMiles, who was training for the 70.3, after my second loop; and personal trainer and IM Canada-finisher, Tommy on my way back. Countdown: Exactly a week to the HK Marathon.

Switching Lanes and Shifting Priorities

Just for the next two weeks, the centre lane for local expressways has been reserved for the YOG vehicles. In the event one of these special Olympic Games buses or designated cabs comes into view, motorists are advised to give way to allow athletes easier access to our sporting venues.

Last week, I began a schedule of training before work (this refers to my volunteer duties as a national-level technical official). I trained before my shift, as it may be late by the time I finish work.

Yesterday, I did almost an hour of swim drill; the day before, I ran 21km before I attended a technical briefing. My body held up, except that my legs was a little stiff. I just completed a short session of calisthenics and core-stability exercises. This evening, I will run another 16-21km, as I need to keep my race fitness up. I have less than six weeks to Berlin so time is of the essence. Two more A-races separate this PB-seeking marathon. This switch between swimming and running allows my body to recover from my cumulative pounding on my legs, and relieves it with the cushioning effects of water. In effect, I am also switching muscle groups yet working my cardiovascular system.

Cross-training is beneficial as you work different muscle groups; in my case, upper boy versus lower body. Ultra-runner Dean Karnazes does 400 sit-ups, 200 pushups and 50 pull-ups, twice a day, when training for all sports, including ultra-marathons.

Do whatever it takes to enhance your body and spirit. You decide and act. Hesitation does lead to inaction. It is so easy to postpone your tasks and responsibilities. When you lead by your actions, passions and ambitions you may inspire others.

Singapore runners, Adam One-Armed Runner Khamis and Mohd Shariff Abdullah aka Blade Runner will be running the Beijing Marathon in October. I had the privilege to run alongside them in local marathons and they are highly inspiring athletes. We wish them all the best!

Picture/article: courtesy of Men’s Health magazine and Adam Khamis’s blog.