Hip Impingement Help

I wish I'd have found a list of advice like this when I initially found out I had hip impingement, so in case anyone else is struggling with this issue, I wanted to share:

*Stop running anytime you have pain. With this issue, pain begins before any damage occurs (our bodies are that smart!), so I have never had any injury to my labrum or hip cartridge because I have not run through pain.

*Stop sleeping on your side, which sounds so simple yet is challenging if you love your side sleeping like I do! I have changed to a back sleeper, although occasionally if I wake up a little before my alarm I'll give myself the treat of sleeping on my side for an hour or less.

*Start working on your proprioception by learning to stand on one leg with your eyes closed. I can stand on one leg all day with my eyes open, but when I first started working on this just a couple of seconds with my eyes closed was game over. I am now up to about 30 seconds on my weak side and 60 seconds on my strong side on good trials, but I want to get more predictably consistent.

Single leg balance!

*Start doing traction with a band to "pull" your femur bone away from your pelvis. This is kind of hard to explain, but see photo below and feel free to comment with questions.  Lateral hip distraction with a band has also been helpful, and you can easily find videos of how to do it online.

Traction

*Strengthen your psoas and adductor muscles, as well as the internal and external rotators of your hips. Learning exercises to isolate these areas seemed to be a game changer for me.

*Hit single leg strength, balance exercises, and core work hard - I was already doing these but I think we can all do better on extras like this! The more running-specific the better.

*Stop yoga. I think yoga was helping my hip in the short-term but hurting it in the long run (same with stretching my hip flexors aggressively).  My yoga time seems to be better spent on strength training, which is unfortunate since I like yoga better.

*Use a standing desk - I was already doing this often but have been more vigilant about it.

*Stop holding tight to running goals (this is a nicer way of saying "give up"). The first time I got over this hurdle I'd acquiesced that I would not be able to really run again & I was training for a century bike ride. This time I gave up real quick & decided I'd train to ride my ElliptiGO 100 miles. It sounds counter-intuitive, but I really do think that giving up was helpful to me on this journey.  This may not be the case for everyone though!

I doubt my story with this issue is over, but I am thrilled about how much I have learned about it and that I am currently running (after just 2.5 weeks off this time) - researching it was seriously my part-time job for about 10 days! I hope that my work can help someone else who feels hopeless about having weird hip bones.

What Hippened

Sometimes you do everything right but things still go wrong. You foam roll every day, activate your glutes before every run, do yoga 5-7 days a week, strength train 2-3 times a week, run conservative mileage and workouts compared to previous recent marathon builds, and even skip a few workouts out of an overabundance of caution.  We like to think that there is always a reason when bad things happen, especially when they happen to other people, since we need to rationalize why that won’t happen to us, but that’s not always the case.  My hip pain has returned (history here), but I really don't think there is anything I could have done differently, and my doctor agreed.

When you are so in sync with your training
buddy that you have pains that require
cross training on the same days...

Ever since I returned to running in June after 4 months off dealing with a hip impingement, I've had tightness off and on with the same hip.  It's always loosened up within a few minutes, sometimes within a few steps, and hadn't impeded my training until last week.  I was super cautious with it and even if it was just a little too tight I'd skip a workout or plyometrics, but I also figured it might always be a little "off" because hip impingement doesn't go away - but what is also puzzling is that I've always had it, yet ran for years without knowing it.  I'd also noticed that my left side is weaker and lacks power compared to my right side, which I never felt when running but could tell when I did things like single leg hops.

On October 17, I ran a long progression run, and my hip tightened up afterward, but after yoga and foam rolling it felt fine.  No problems on October 18, then on October 19 I ran twice in cold drizzle/rain (it was raining pretty much all day, plus being a work day I didn't have much flexibility in run timing), and it was tight on both runs - enough that even though I thought it was the weather, I told one of my running buddies I might skip my workout the next day.  I felt 100% on my warm up for the October 20 workout, so I ran it and felt fine doing so, but on my cool down I really limped in.  I stretched and foam rolled when I got home, which seemed to help some, and then I had to travel for work and spent almost 3 hours sitting in the car.

On October 21 I got up to run and did not want to go, which almost always means I shouldn't (I have finally learned this!).  I foam rolled and did some glute activation, then did a trial run across my hotel room to ensure I wasn't just being a baby, and went back to bed.  I thought maybe it would feel better after work when it was warmer, so I tried a run then but stopped less than 100 meters in due to sharp deep pain.  The same thing happened on October 22, and then I really acquiesced that this was An Issue.  I made an appointment with a new sports doctor who came highly recommended by a friend, and also asked my previous sports doctor to call in another PT order.

I saw the new doctor on October 26, and she confirmed a hip impingement, pincer type. She said I have it on both sides, but my left side is hurting because of other factors including my left leg being a little longer than my right and the ways my legs have slightly different external/internal rotation and pronation. Impingement refers to the shape of my bones.

Pincer type is on the far left

The doctor adjusted my hips to be more even. She told me to work on proprioception every day (balance with eyes closed), and to work on loosening up my hip flexors and quads, especially on the left, as well as the IT band on the right.  She also said that I didn’t do anything wrong to cause this (no training errors) and that even a millimeter change in movement patterns can cause pain like this with a hip impingement. That kind of makes sense because both times I've developed issues with it were after running in cold rain, when I may run slightly differently. She said to just go by pain level on returning to running.

Everything she said made sense and was logical.  Running is a series of single leg hops, it's all a chain, and running is repetitive so even a little bit of "offness" multiplies.  I’ll work on my balance a lot and take it day by day on returning to running. I'll pay even more attention to my hip flexors and continue to strengthen all surrounding areas.  It's good to know I didn't do anything that caused it and it's nice not to have any restrictions on running, but I wish I knew more about the timeline.  I'm really glad I have my ElliptiGO now though!

The marathon doesn’t owe me anything, nor does marathon training. I’m disappointed that I won't be lining up for my planned race on November 1, but I’m a lot more concerned that this hip impingement issue is something I’m always going to have to deal with now. Sometimes bad things happen, because God cares more about our character than our comfort.  I've already gotten over missing my marathon (the circumstances made that pretty easy - it was a small local one and I'm not in PR shape), but I just don't think I could ever get over an end to my running career and I pray I won't have to try!

2020 20k (Random Friday Time Trial #2)

The idea to run a 20k time trial started because I was registered for the Dam to DSM 20k race.  I'd entered long before it rescheduled then turned virtual (before COVID and even before my hip issue!).  The virtual race window was August 31 through September 7 and I planned to run a hard 20k on September 5, but due to being overly cautious with a hamstring I tweaked lifting I ended up just running an easy 20k that day.  The hammy was back to 100% just a few days later, and for some reason I still wanted to run a 20k, so Christian and I both asked our coaches if we could run it on Friday, September 18.

I have no idea why I thought September 18 was a good day to run it; my wedding anniversary is September 17 and Albani's birthday is September 18, not to mention that Albani had a cross-country meet the evening of September 17, I teach an MSU class on Thursday evenings, and I have an 8:00 patient at work on Friday mornings.  Clearly this was not a well thought out plan, and I ended up being pretty unexcited about it.  But I also didn't have any legitimate reason not to run it, and I didn't want to let Christian down since we were planning to work together.  She hadn't felt very good on September 5 so was glad we'd rescheduled, and the weather ended up being much cooler on September 18 too.  I guess the only disadvantage of switching was that we had to start at 5 a.m. and run in the dark due to it being a work day!

Christian, Colin, Missy, and I were the brave souls who showed up to run.  We did a 2 mile warm up, a quick pee stop, and then decided where we should start.  We planned to run two loops of a course we call "The 6 mile loop" that is actually 5.8 miles.  After we finished the second loop we would continue straight until we hit 20k (12.43 miles).  No roads in my area are flat, but this was the flattest course we could think of where we wouldn't have much traffic and that wasn't our workout loop (the workout loop is 0.82 so a 20k would be a lot of laps, although I have run 20 miles on that thing before).  The course we chose ended up having about 520 ft of elevation gain.

We started off with Colin immediately jumping out front as expected, Christian and I falling in side by side, and Missy tucking in behind us.  I figured I could do about 6:30 pace for a 20k on the course we were on, but I wanted to start off a little slower, so I looked at my watch during the first mile and to see the first mile split in 6:38.  I was aiming for 6:40, so was pretty much right on, and I didn't look at my watch again during the run.

It was nice working with Christian, although with much less talking than our easy runs together!  I felt average at the beginning, and the pace felt do-able but my motivation wasn't great.  But the miles clipped by as we chased Colin's blinking Noxgear vest in front of us, and by the time we finished the first almost 6 mile loop I felt fantastic.  Just needed to get those endorphins flowing I guess!  I also started thinking about past half marathon races - fond memories.

During mile 7 I inadvertently pulled away from Christian.  I was feeling good and staying pretty steady, and she slowed just slightly.  I yelled encouragement and continued on, although I didn't push myself nearly as hard for the final 5 miles as I would have if I'd been with someone.  I have always been someone who races (truly races, not pitch dark country road time trials!) much faster than I train, and it always blows my mind to see people run race pace for nearly race distance or to PR in training.  In fact, one reason I wanted to run this was because typically the pace I can do for 12-14 miles in training is about what I can race for a marathon, and I'm probably going to run a November marathon, so I thought I'd have a good gauge on where I was at from this run.

The second loop was just as uneventful as the first, and I felt strong through the finish but never fast, which is pretty much where my fitness is at right now - solid but not sharp.  I ran a little too far, stopping my watch at 1:20:56 at 12.47 miles.  My average pace was 6:29, which calculators tell me is a 1:20:35 20k.  This is technically an unofficial PR since I have only run one 20k race ever, although I have run much faster 20ks in half marathons and my marathon PR is 6:19 average pace.  But!  I'll take what I can get in 2020!  I wouldn't count a Garmin PR anyhow, but one reason we ran a 20k instead of a half marathon was so everyone could unofficially PR (maybe we will do a 25K next, hah!).  I was also pretty excited that I estimated my current capability so closely with my 6:30 pace estimate, although I really don't know what I based that on aside from one 6 mile tempo run at 6:26, hah.

You can see my Strava activity with splits and elevation here.

Colin averaged 6:14 pace and Christian 6:33; both were pleased with their results.  Missy stopped at 6 miles due to tummy troubles, but she is in incredible shape and ready to sub-3:00 this season.  After cooling down to 17 miles I rushed home and went to work!  I didn't have time to stretch or roll like I typically do after runs, but after a lunch break walk and yoga session I felt great.

I'm glad that I did this, because it was fun and I really love long efforts.  I also finished with some gas still left in the tank and ready for more.  Now that I've been back to running for 3.5 months it's becoming harder not to compare to my previous times.  I'm not back there, but I'm determined to chase down 2019 Sara at some point!

We called this #seewhathappensseptember

Random Friday 5K Time Trial

Since I don't expect to have many/any race recaps this season (thanks, COVID-19), I thought I'd recap some of the time trials I do. Next time I'll have a better name - my running group may do a "Pick Your Poison" track time trial in September.

My coach put a 5k time trial on my training schedule for August 21.  I think she mainly wanted to see where I was at and get my max heart rate.  I knew I wasn't in top shape so it didn't feel like a big deal, but at the same time I treated it like an actual race.  Even though I wasn't in PR form, I still wanted to get the best out of myself that morning.  I drank Generation Ucan and caffeinated nuun when I woke up, and also sipped on more nuun between my warm up and the time trial.  I wore an old pair of racing shoes, changing shoes after my warm up which always helps with the mental "I'm going to run fast" piece.

When you wear 3 different pairs of shoes
during the course of a run, you mean business

I'd run a 2 mile time trial one week before in 12:13.  I hadn't felt the best that day, and ended up having mixed feelings about the result - it would have been a good time for me 5 years ago but was slower than my PR half marathon pace from 2019.  I mostly looked at it as information, plus after 15.5 weeks off from February through May I'm thankful to run any pace.  For some reason, I just knew I was going to have a better day for the 5k time trial, so I decided I'd try to run it at the same pace, or about 6:06, hoping to sneak in under 19 minutes.  It was 58 degrees, which I also knew would help immensely (it was 72 with 100% humidity for the 2 mile).

Three friends (Casey, Rebecca, and Missy) decided to run the time trial with me, which made it exponentially more fun!  We warmed up together, and Missy and Rebecca said they planned to run the 5k, while Casey was undecided.  She ended up deciding she'd do about 2 miles, and try to stick with me (if you know Casey, you know that means be a step ahead of me!).  And, we were off!

Casey and I settled in side by side, at a clip that felt fast but reasonable, with Missy and Rebecca right on our heels.  I looked at my watch once early to see 6:03 average, which was about what I wanted.  I focused on working with Casey, and we went through the mile in 5:54.  Her watch beeped a little before mine for a 5:50 first mile, and she stopped at that point.  I was expecting her to run through at least 2 miles, and kind of thought she'd end up running the whole 5k with me then probably out-kicking me, so that threw me momentarily since running with her had helped so much.  I could hear Missy fairly close behind, though, so that helped me keep pushing, although I did let up a little during mile 2 for a 6:02.  Casey jumped back in with me for a bit during the final mile (we were on a 0.8 mile loop course), which helped tremendously.  I was determined I was going to get my pace back under 6:00 for the final mile, and I did that with another 5:54 and a final 0.13 kick at 5:36 pace.  I stopped my watch a little late, at 3.13, but I figure most road courses with turns read a little long anyway.  My time for the 3.13 was 18:35, with an average pace of 5:56.  The activity is on Strava here.

I was really happy with this one!  I thought 6:05 pace would be a fantastic day right now, so exceeding that was exciting, but also I just felt so good while I was doing it.  The cooler weather was a huge factor, but I'm getting stronger again and it's a great feeling.  In mid-June my heart rate was 170 (it averaged 168 for this 5k) running 7:45 pace - I am not exaggerating!  I started some workouts with Christian in July but typically felt like I was just hanging onto her.  The way I felt during this run was how I want to feel! 

How Rebecca felt after the time trial (Casey and I walking in
the distance as I recovered for the 400s)

After the 5k I had a full recovery then 5 x 400 m.  Unsurprisingly no one else wanted to do the 400s.  My splits were all over the place - 1:23-1:32 - but I got them done.  My legs were heavy but also I didn't have the mental energy to run anything else hard.  Afterward I texted my coach that the 5k went well, the 400s not so much!  She said that was how it was supposed to be.  :-)

The Missouri state road racing record for my age (39) is 18:33, so now I want to find a certified 5k race in the state that is actually happening before my birthday on October 26 - which so far hasn't been a fruitful search.  There are a lot of small 5ks, but very few are certified.  I do appreciate the irony that I am actually seeking out a 5k - I am not 5k runner, but I really enjoyed this time trial!

Beyond Boston: Dean Gartland

I've known Dean virtually for about 10 years.  He is a very talented runner -- he ran his first sub-3:00 ten days before his 57th birthday and is working on running 25 consecutive Bostons!  He is also a really caring runner who has made amazing wooden projects for most of the Loopsters over the years (I have some amazing Christmas ornaments from him that I'll add a picture of after Thanksgiving when I next dig that box out!).  His enthusiasm for the sport and for Boston shine through in his interview, and I have a feeling he will accomplish his goal of placing in the top 3 in his age group at Boston soon!

Introduce yourself (who you are, where you're from, what you do, etc.).

Hey, I'm Dean Gartland from Louisville, KY.  I am a woodworker by trade and it's something that I love. Woodworking is also a hobby of mine next to running. I am the second oldest of ten kids. I was always running growing up either from my only older brother or chasing after one of my younger brothers.

How did you get started in running? Tell us a little about your early running career through present.

I started running in 1987 after talking to a guy who worked for me about our local half marathon at Derby time. He encouraged me to run a local 5K in a couple of weeks so I started running to be able to do that. Next was a 10K then a 15K followed by the half marathon. The only goal I had was to finish it in under two hours. Met that goal by a couple of minutes. 

I was hooked and wanted to run even more then. The longer the race the better but the only race I could find after that were 5Ks. I didn't have a clue how to train so I would just go out and run as hard as I could every day. My knee would sometimes hurt so bad after an hour of running I thought it would just explode but I kept on running. I would get home and could barely get out of the car and would hobble and hop to the house. This type of training went on until 1993 when I decided to give up running. I had lost interest, I hadn't met any new friends through running, and my wife and I had split up.

Why did you decide to run your first marathon?  What was your journey to BQ like? 

In 2007 my oldest daughter called me and told me how much she loved me taking her to races so that she could watch me finish and even got to run in some of the kid dashes. She told me that it would be great if we could both run that local half marathon the last Saturday in April. I agreed. At 5'5" and almost 190 lbs I was in no shape to run. I stopped at my favorite park after work and couldn't complete 1/8 of a mile. Boy was that an eye opener. My daughter had not only gotten me to run it but three of my brothers, a sister, and my sister-in-law. I ended up running that half marathon and loving it just as much as my first. At our little after party I announced that the following year I would be 50 years old and would run the full marathon in 2008. My daughter's mouth just dropped as she asked me if I was sure that I could do that. With a huge smile I told her I could.

So in January I decided that I need to get some help with this training stuff that I really knew nothing about. I found the local Fleet Feet running store where they had running groups meet on Wednesdays for a run and Saturdays for long runs. I showed up with my walkman on my hip and head phones around my neck. The owner pointed me to this group of older men to run with. I thought "Good a group that I'll be able to impress" When I asked them what they were going to run that Wednesday I was told that they were going to do hill repeats. Wasn't real sure what that was but asked if I could run along. After a mile warm up they explained that we would slowly run down this hill and at the bottom do a "U" turn and sprint back up. We would do this six times. No problem I thought since my local park was nothing but hills. Fast forward to Thursday morning when I could hardly walk getting out of bed to go to work. OMG I was so sore.That was just the beginning to so many great training runs with that group.

Soon it was the last Saturday in April and I was on the starting line of my first full marathon. As I ran past mile 25 my new training partners jumped in with me to run my last mile all the time yelling at the crowd that I was just about to qualify for the Boston marathon. I had no clue. After I finished sure enough I had run my first marathon (3:33:26) and qualified to run Boston in 2009. I just had to do it! But thought that it might just be my last marathon because those things really hurt.

The following year (2009) I trained hard and got registered for Boston 2009. One of my younger brothers and his wife told me that they would take care of my room in Boston because they were going to cheer me on. I ended up running my first Boston and only my second marathon one second faster that my first one. 3:33:25. That was the most awesome experience I had ever lived through at that time next to the birth of my daughter. I was going to be going back again the following year. 

One thing I just couldn't get my head wrapped around was the fact that I had just trained over 800 miles to run a 26.2 mile race. Seemed there should be a better way to use all of that training. That fall I ran both the Chicago Marathon and Las Vegas Marathon. I kept on until I was running six marathons a year.

In 2014 I decided that I wanted to now shoot for a sub-3 hour marathon. In February I ran a 3:01 which beat my 2013 Chicago marathon time of 3:02. Right before the 2014 Chicago marathon my training was going so good and my confidence was sky high, but four weeks before the marathon my Achilles started to bother me so much that I would limp the first couple of miles of every run. I had to get this fixed. I stopped running and only got in 5 or 6 runs the last four weeks before Chicago. At the Chicago marathon expo I had a doctor do an ultrasound on my Achilles to find out if I was going to be able to race the following day. He said he could see why I was in pain but should be okay to race. I was all smiles. I crossed the finish line the next day, (10 days before my 57th birthday) with a time of 2:59:52. I hit another goal!

What are your thoughts on Boston 2020 being cancelled? How did you handle the initial postponement and eventual cancellation, mentally and physically?

It was heartbreaking to see that the Boston marathon was first postponed then canceled in 2020, but that was the only right thing to do. I had started my training for the April Boston in November. Getting my mileage up and really just getting in shape for the hard stuff that would start in December. Once I had heard that the Boston was going to be moved to September I took a few easy weeks before once again starting up my training. Then again I get this message as I was getting out of my truck to go for a training run that Boston was now canceled for 2020. I stood there for a moment deciding not to push this run but instead to use it to reflect and calm down from the bad news. Running has helped me out through so many bad times.

Why did you decide to run Boston 2020?
Boston is everything that you have ever heard of about it. I've run 37 marathons now (all of them have been Boston qualifiers) and I can say that when people cross a finish line I see a lot of people break down and cry that they have completed a marathon. Boston is the ONLY marathon that I have seen so many people break down in tears at the starting line, I love this race and now can't see a year that I don't run it.

Do you plan to run Boston 2020 virtually? Why or why not?

I now have the opportunity to run Boston Virtually and that's what I'll do. This won't be a race or even a fast 26.2 miles but it will be a way of giving thanks for the ability to be able to do something that I love. There were so many questions to be answered and I think that the BAA did an excellent job of answering all of them. They were offering a commemorative bib for the first 15,000 entrants and I had to be one. A couple of day after I registered I received an email from the BAA letting me know that I was one of the first 15,000. Another goal met. 

Do you plan to run Boston 2021? Why or why not? 
Yes, I've run 11 consecutive Boston marathons and at this rate I'll get to join the quarter century club of 25 consecutive Boston marathons at the age of 75, another goal that I'm chasing, well that and finishing in the top three in my age group in Boston!

You cannot run too slow on your easy days

I've seen so many benefits from slowing down my easy runs that I want to tell the world so every runner can get these benefits.  Learn from my mistakes, everyone!  In the future I'll post more details about my personal experience, but in short, when I slowed down my easy runs I felt much stronger, had markedly fewer injuries/niggles, had reduced incidences of illness, experienced performance improvements (PRs in every distance from 5k to marathon at age 38-39), and began enjoying running even more, which I didn't even think was possible!  I think why many runners don't do it is because running faster can produce short-term gains, and we see those gains and think that it works - I have been guilty of thinking exactly that!  Plus it is fun to run fast and to say a certain "impressive" pace is easy. 

In this post I've linked and summarized some great articles on the topic that have been written by people who are more knowledgeable and faster than me. I mean, if Sally Kipyego runs her recovery runs at 8:30 pace or slower, why are 3:00 marathoners running theirs at 7:00 pace? 

The Two Simple Reasons Your Easy Days are Ruining Your Training
My favorite piece from this article is: "You cannot run too slowly on a recovery day, only too fast. Make sure you understand that. It is a simple concept that is notoriously hard to grasp."

The author notes, "In high school, I would often race my easy days around 6:45 mile pace and run my workout days around 6:30 pace. Ten years later, as a professional runner, I run many of my hard workouts at 5-minute mile pace or faster and my easy days at 8:30 pace or slower."  I have read in several places that a big difference between amateur and professional runners is that amateurs have a much smaller pace differential between easy pace and workouts, wheres professionals have a huge pace differential.  If you are running tempos at 7:30 pace and easy runs at 8:00 pace, you are either under-performing in workouts or over-reaching on easy days, and I would bet it is the latter!

The author also mentioned that going easy by "feel" is best for most runners, and while I agree with this after a person has learned to run easy, I see that a lot of runners don't know what it's like to actually run easy - they think they are doing it when they are running a moderate pace (I have been one of those people)!  "Easy" and "not hard" are not the same.

You're Running Too Fast For Recovery Runs, Trust Us

I mean, if you can't trust Runners World for training advice, who can you trust? Hah!

Running slow is very common with Kenyan-born runners, and no one can argue what distance running powerhouses they are. The article notes, "Sally Kipyego, an Olympic silver medalist in the 10,000 meters, can hold a sub-5:00 minute pace in the event. Achieving that requires Kipyego to log plenty of hard track sessions and tempo runs. Yet on her non-workout days, she ambles along at 8:30-per-mile pace, sometimes even slower."  Her easy pace is over 3:30 slower than her 10K pace, and clearly it works. Sally recently placed 3rd in the 2020 Olympic Trials.  Side note: It completely blows my mind that a woman can average 4:55 pace for 6.2 miles!

I've read this time and time again, and you will see it as a recurring theme in this summary: “The common denominator among most really successful runners, people running at a high level, is a really wide chasm between training-run pace and where they work out....Brenda Martinez, who has PRs of 1:57.91 for 800m and 4:00.94 for 1500m, is a perfect example of this. Under the guidance of coach Joe Vigil, she’ll run 8 x 1,000m repeats at 2:55 [that is 4:41/mile pace!], but on her easy days, she’ll run a 9-minute pace."

The article also advises "runners to use 10K race pace plus 2 minutes for easy-day pace, wear heart rate monitors (and aim for 65 to 70 percent of maximum heart rate), or take occasional treadmill runs to monitor pace."  While I am not at all a fan of treadmill running, it's clear there are benefits to setting it at a certain pace, whether easy or on a workout day, and letting it keep you there!  This article presents the other side of the coin too (faster easy days and when they might be appropriate).

How Fast Should Your Easy Runs Be?
This one provides great scientific explanations, and if you're interested in the science behind easy running make sure to read the whole article. Just like heart rate doesn't lie, science does not lie! It also breaks down a lot of common questions (e.g., "But if I feel good can I run faster?", "Don't I get more benefit from running faster?", "How slow is too slow?", etc.).

I have personally found that I will run a faster marathon off of almost all easy running than off of frequent workouts at a slightly lower mileage volume.  This is probably because,  "...nothing will consistently help you improve continuously like developing the aerobic system."

For the numerically minded (and really, what runner isn't), "Your optimal easy run pace for aerobic development is between 55 and 75% of your 5k pace, with the average pace being about 65 %....  Running faster than 75% of your 5k pace on your long run doesn’t provide a lot of additional physiological benefit....In fact, the research indicates that it would be just as advantageous to run slower as it would be to run faster...Even though 50-55 % of 5k pace will seem too easy, the research clearly demonstrates that it still provides near optimal physiological aerobic adaptation."

Why Running Slow Will Make You Fast

"Many runners have a distorted view of what 'easy' means".  This post summaries a couple of scientific studies and concludes that you cannot run too slow on your easy days and that easy pace should vary from day to day!  I think that's another sign of "not real" easy pace (or at least it was for me):  always running the same pace on easy runs, or stating ahead of time what your easy pace is going to be.

The post mentions the 2:00+ current 5k pace guideline for easy runs, which I've seen noted in numerous paces and based on my personal experience is pretty solid. 

Why Running Slow Can Eventually Help You Run Faster
I acknowledge that the slow easy runs method may not be best for short-term success.  If you are running one training block, you might be better off running faster every day.  But if that describes you, I doubt you're inventing the time to read this post, plus most runners I know are in it for the long-haul!

If the previous information isn't convincing you that this method works, perhaps this expert will scare you, "So if all your runs are too fast, according to Bartholic, you’re not developing the power system that you need for 97 percent of a race...Your maximum aerobic benefit is going to be running slowly....When you’re running slowly, and your injury risk is lower, you can run more often, more miles, and build up slowly,”

In the past I've fallen victim to thinking that I had to run a lot of workouts to get faster, but I had a similar experience to this: “You think you have to do a lot of speed work to get faster,” he said, “but after doing most of my runs at a slow pace my marathon finish time was much faster.”  

This article mentions how to calculate an appropriate easy pace based on heart rate, and also mentions the "talk test". I don't know how the talk test goes for others, but I can converse when running marathon pace but that is NOT an easy pace for me.

It's Okay To Run Slow, Really
If your race performance has plateaued or you've dealt with reoccurring injuries, slowing down your easy runs might be just what you need to break through.  It seems very counter-intuitive; we want to go pound workouts and pick up the pace every day to get faster, but "While some runners have success with faster paces on easy days (particularly lower volume runners), eventually even those runners usually see diminishing returns as aerobic adaptations from moderate running get tapped out." 

"Polarization essentially means that training is usually easy or hard, rather than a grinding-it-out moderate all the time. Lots of “grey-area” moderate running can increase injury risk and lead to stagnation due to the absence of adequate recovery and faster stimuli." When I was training for a goal pace of 6:15 for the Indy Monumental Marathon, I noticed that I rarely ran between 6:15-7:45 pace - the "gray area" for me (if I was hitting 7:15-7:30 at the end of an easy run it was only because someone I was running with was speeding up).  My workouts were at 5:30-6:15 pace, and my easy runs were 7:45-8:30 pace.  It wouldn't have hurt me to run easy runs slower than that - many runners who are much faster than me do.

How Running Slow Makes You Faster
Seriously, run slow to run fast.

"...as 2018 Ironman World Championships runner-up Bart Aernouts said... “a slow run can only be too fast, not too slow” [notice a reoccurring theme here?].  Bart’s really easy runs are paced between 6:54/mile and 8:03/mile. That’s not super slow, but some of you are likely running most of your runs at a similar pace – and you’re likely not one of only two men to finish the iconic Kona Ironman course in under eight hours, running a 2:45:41 marathon, averaging 6:19/mile after a 2.4-mile swim, and a 112-mile ride in the Hawaiian heat. If that’s the case, it’s time to slow it down."  I think that pretty much speaks for itself - a 2:45 marathon after swimming and biking for 5+ hours in terribly hot conditions in insane!

But what pace should we run?  "For non-elite athletes, coach Luke Humphrey...recommends 1:30–2:30 minutes per mile slower than goal race pace."  I'm not sure what race distance he is referring to, but less than 90 seconds per mile slower than any race pace is too fast to really be easy; well, unless you are one of those amazing people running 50 to 100 milers!

The article also mentions the importance of the other pieces of training programs, such as fast intervals.  While this post is not about them, workouts are obviously essential to race success and should be included in a training schedule in addition to the awesome easy runs we are focused on here.

Here's How Slow Your Easy Runs Should Really Be

This x 1000: "But just because you can push harder than a true easy pace doesn't mean you always should."  Just because you can run faster on easy days doesn't mean it's a smart idea!

This article also discusses the difference between marathoners running sub-3:00 vs. 4-6 hours, which I thought was a helpful distinction.  The faster you're racing, the more differential you should have between easy pace and marathon pace. A 2:59 marathoner needs to slow the pace down 1:30 or so per mile, while someone running a 4:30 marathon may only need to slow down by 0:45-1:15.

This is important for marathoners: "Part of doing those slower runs is that it teaches our bodies to burn fat, which is really important in a marathon because our carbohydrate stores only last so long," she says. "So the more efficient we are burning fat, the more we can push off hitting the wall."  This is also a good point I hadn't thought about until now, but when I was running easy runs too fast I was more apt to hit the wall.

What Pace Should My Easy Runs Be?

I personally experienced this: "More often than not, when a runner’s race times plateau it’s a sign that there’s not enough variety in the training program, they’re not recovering well from the work they’re doing day after day, or some combination of the two."

We runners always want a number!  "I recommend easy/recovery runs to be 90 seconds to 2 minutes per mile slower than your marathon pace."

The author discusses the easy runs of 2:13-2:14 marathoners: "with a majority of those runs in the 7:30 per mile pace range—nearly two-and-a-half minutes per mile slower than the paces they could race a marathon!"  If 2:13-2:14 marathoners are running easy runs at 7:30, I certainly don't need to be!

Using the 80/20 Rule to Balance Triathlon Training Intensity

While this article is clearly about triathlon and not running, the point about the "moderate intensity rut" is spot on. "Recreational triathletes spend a much smaller percentage of their training time at low intensity and a much larger percentage at moderate intensity" (compared to elites and professionals who perform much better).  Another case of running slower to perform better!

You Can't Run Too Slow on Your Long Runs!
I mean, the title says it all. He recommends marathon pace + 2:00.

In some ways it is harder to run slower for long runs, because it means significantly more time on feet!  This article isn't focused on advanced marathon runners, but I think it's important to note that if you are trying to work your marathon time down, workout long runs become very important, especially later in the training cycle.

I found this long article on base training after I wrote this original post, and it doesn't exactly fit in this post, but I wanted to add it to show the importance of aerobic development.  The author also notes that you'd be surprised at how well you can race off of lots of easy mileage plus some strides, and I have experienced that.  Now is the perfect time to train like that, since it's an investment in long-term development and we are unsure when races will happen again! 

Here are a few examples from some really fast people:

Nick, a 15:45 5k and 32:29 10k runner ran these PRs at age 37, bettering his college bests, after slowing down his easy runs to an average of 7:45.  Read his details here.

Shawanna calls it sexy pace! She is a 2:45 marathoner who runs a lot at 8:00-9:30 pace.  You can see one of such runs here, but her Instagram account and Strava are full of them (she is also the best ambassador for running positivity that I know - you can't help but smile and love running when you see anything she posts).

This post by Sam says it all - she ran 3 blazing fast mile time trials (in Alabama in June!), and her average pace for all of her running was 8:34.  Aside from her impressive 5:02 mile, she has also run a 17:20 5k and a 2:49 marathon with easy running from 8:00-9:00+.

Molly Seidel, the runner up in the 2020 Olympic Marathon Trials, posts all of her runs on her Strava, and her easy runs are usually 7:30-8:00 (relative to her 5:30 marathon pace!).

Keira D'Amato has been making headlines during quarantine, including time trialing a 15:04 5k and 4:33 mile.  Her Strava shows many runs between 8:00-9:00 pace.

Hiruni Wijayaratne is a 2:34 marathoner hoping to represent Sri Lanka in the next Olympics, and at the end of this podcast she notes that her easy days will be 9:00 pace, maybe 8:40.

Now is the perfect time to experiment in training, with no races for the foreseeable future.  If you try slowing down easy runs and don't like it, then you can always speed them back up.  In the words of Dr. Seuss, "You do not like them. So you say. Try them! Try them! And you may."

Beyond Boston: Sherry Lee

A mutual friend introduced Sherry and I, and I related to her in many ways!  I remember running in 2003 when there was very little information online about how to train for anything, which is quite hard to imagine now.  She started running then in order to cheer for P. Diddy running the New York City marathon, and like most of us, was soon hooked for good.  She has been Boston streaking since 2015, after also running it in 2009 and 2010, and she plans to be part of history by running the first virtual Boston!  She checked breaking 3:00 off her list at CIM 2018 and plans to try to OTQ someday, but her biggest achievement may be her outlook, "I never want to be ungrateful for my health and ability to run." 

Introduce yourself (who you are, where you're from, what you do, etc.)
Hi, I'm Sherry Lee, a Christ-follower who loves running, surfing and traveling responsibly. I teach middle school PE and live in Cupertino, California, birthplace of your Apple products ;). My husband and I love adventures in our California backyard and around the world; running in the mountains and snorkeling and surfing in the ocean.

What are your thoughts on Boston 2020 being cancelled? How did you handle the initial postponement and eventual cancellation, mentally and physically?
Although running the Boston Marathon is usually a tradition I cherish, I think it was the best and safest decision for Boston 2020 to be cancelled. My husband and I still ran our own marathon in April so our training wouldn't go to waste, but it was just a leisurely run. I had a strong feeling that the initially postponed race would be cancelled, so I didn't get my hopes up. I honestly didn't mind because training in the hot, dry summer is rough. I just took the time to enjoy running our gorgeous San Francisco Bay Area trails and still continued my speed work, although the mileage was shortened.

Do you plan to run Boston 2020 virtually? Why or why not?
Yes, I plan on running Boston 2020 virtually although not at race pace. I want to keep up my Boston streak tradition. My first Boston Marathon was in 2009 and then 2010. An injury took me out of running for a while and I had to work my way back, but haven't missed Boston since 2015. The race reminds me to be grateful for each day that I am healthy enough to run. Also, I want to be a part of history by running the first ever virtual Boston Marathon!

Do you plan to run Boston 2021? Why or why not?
Yes, I plan to if I feel it's safe and to continue my Boston run streak tradition.

How did you get started in running? Tell us a little about your early running career through present.
I swam in high school and only ran a little bit as part of training. I didn't start running until I was in graduate school in New York City and I wanted to cheer on P. Diddy in the New York City Marathon in 2003. I thought if a "non-runner" like him could run a marathon, so could I. At that time, there was very little research I could do online to find any kind of training plan. In the words of Forrest Gump, "I just started running." 

I signed up for the half in the 2004 San Francisco Marathon. My goal was to run the half and be done with running. I finished in 1:56 and had so much fun, I signed up for my first full marathon. After running one marathon (more on that later), I was pretty content with just running the distance and never thought I could run any faster. It wasn't until I almost qualified for Boston when I realized a BQ could be a realistic goal for me. 

After qualifying in 2008, I went on to run 2 Bostons in 2009 and 2010, where I broke 3:30 but got injured and was unable to run the next 2.5 years. That was when I started dating my then boyfriend, now husband. Once I could start running again, I had to start from square one. My husband started coaching me and introduced me to speed work, fartleks, lactic threshold, and hilly tempo runs. Before I knew it, my personal bests in every distance started dropping and I started winning local races. I also joined my husband's Pacific Association USATF run club, Excelsior. 

My goal each year has always been dropping my marathon times, but I always thought breaking 3 hours would be a very lofty goal. In 2018, I finally broke 3 hours at CIM (another annual race on my racing schedule), finishing in 2:59:30. In the last few years, I also started a running club at the middle school where I teach. The club schedules weekly fun runs in between cross country and track season. I'm shocked and so encouraged at how many pre-teens want to run! It's a joy to share my passion with them.
                                                    
Why did you decide to run your first marathon?
After I ran my first half marathon in 2004, I decided to add “running a marathon” to my bucket list. I thought that after that, I would be done with running and be satisfied. After crossing the finish line at the 2005 LA Marathon in 4:15, I was instantly hooked on the marathon distance. I dedicated each mile to something or someone in prayer while running. It was very meditative for me, so the goal wasn’t about time. I loved running the long distance, the spectators cheering for random strangers, and runners sharing in the suffering. I truly embraced the pain afterward. I loved being sore and knowing that my body could be pushed to its limit.

When did you set the goal of qualifying for Boston and what inspired you to try?
When I lived in New York City, I visited my cousin a few times who was attending Wellesley College. She was the one who actually told me about Boston and the Wellesley scream tunnel. After I ran my first marathon, she told me that I should try to qualify, but I told her that there was no way that I could even get close to the qualifying time! It wasn't until December 2007 when I accidentally broke 4 hours for the first time and ran 3:48 at CIM, that I realized I could probably qualify for Boston in my next marathon. Back then, the qualifying time for 18-34 year olds was a bit easier, 3:40 for women and a guaranteed entry if you ran under that time.
What was your journey to BQ like?
Before 2007, my goal in each marathon was just to finish and enjoy each step. After CIM 2007 where I shaved 25 minutes off my prior PR, I thought I was really close to a BQ. I decided to set the goal and train to BQ in early 2008. GPS watches weren't that common yet, so a lot of my training was around a 2-mile lake where I would just estimate what my pace was using my classic digital watch. The biggest part of my journey was the support of my friends, who really encouraged me in my training and celebrated with me when I finally qualified at the 2008 San Diego Marathon in 3:38.

Why did you decide to run Boston 2020?
For the same reasons why I would run Boston 2021, but also, of the 37 marathons I've run, Boston is by far my favorite and most memorable. The city transforms into a running mecca and the spectators make you feel so special. Since I'm probably more likely to be struck by lightning than to ever make it to the Olympics, Boston will probably be the closest I'll ever get to feeling like an Olympian (although if my aging body lets me, I will attempt to OTQ one day!).  Being surrounded by other runners, who also had to train so hard to qualify, gives me a sense of camaraderie and understanding for one another.
How did it feel to be accepted into Boston 2020?
It felt great to be running my 8th Boston, albeit virtually! Each year I feel it’s such a privilege to be accepted and I don’t take it for granted. I still get goosebumps on the day I receive the official Boston letter of acceptance in the mail. I never want to be ungrateful for my health and ability to run.

What did you learn from this journey - from BQ to postponement to cancellation?
I used to burn out by the end of every Boston training cycle and just couldn't wait for the race so that I didn't have to push my body so hard once it was over! After Boston was postponed, I could have taken a rest but found myself continuing to train at a high level with hard quality workouts. I usually take the time in between training cycles to just run leisurely, but now without knowing when the next race will be, I'm realizing I want to keep my speed so my body doesn't forget what it feels like!

You can learn more about Sherry's running on her awesome YouTube channel!

Beyond Boston: Devra Leach

Richard White, another runner featured in this series, connected me to Devra (they ran a virtual Boston on Patriot's Day together!), and she mentioned she recognized my name from when we went 1-2 in the 2015 Bass Pro Marathon.  Small world!  Devra has run 5 Bostons and expresses that the experience is like no other!  She plans to run 2020 virtually (again!) but also hopes to go back in 2021.

Introduce yourself (who you are, where you're from, what you do, etc.)
My name is Devra (Gower) Leach and I’ve lived in the Branson/Hollister, Missouri area most of my life. I am the Group Benefits Department Manager at Connell Insurance as well as a Group Benefits Consultant. I also “serve” as the wellness “inspirerer” (not sure that’s a word) within our organization and for some of my groups. I have been married for 3 years to a husband who is very supportive of my (running) habit and we have dog, Jaxson who is like our child. In my spare time, I am a Group Cycling Instructor at the Cox Fitness Center in Branson. I love running but also do a lot of biking and will hopefully be participating in my 11th Bike MS this year. I participate in 2-3 marathons and several charity biking events each year.

What are you thoughts on Boston 2020 being cancelled? How did you handle the initial postponement and eventual cancellation, mentally and physically?
Now, I “get it” but when the announcement came 5 weeks prior to the Boston Marathon, I was angry. I honestly thought people were blowing all of this COVID stuff out of proportion. I and a couple others that I train with had been training for months and working towards a PR. I had been pushing myself with speed work to try and achieve a 3:17. 

When the news came, besides being angry, I felt lost. What do I do now?? Not only had I been preparing and training so hard to reach a goal, I was looking forward to a long weekend away in one of my favorite cities with my husband as we don’t get a lot of time to travel or really spend together. 

But I decided I was not going to let all that training be for naught. I had a goal, I had put way too much blood, sweat, tears (literally) and time in to just quit. So I continued training and ran the "Boston Marathon" in Branson on April 20th with Richard White. Well, we started at the same time and same place but had our own course we felt comfortable with. I did not run a 3:17 but a 3:23. There was nothing pushing me other than my determination and knowing that I worked for this. There were no crowds to cheer me on to push me faster to that finish line. And there were hills! More hills than in Boston! (editor's note: the Branson area is extremely hilly!)

Do you plan to run Boston 2020 virtually? Why or why not?
I do plan to run the Virtual Boston even though I feel like I kinda did that back in April. 😜 But I will be joined by thousands of runners across the country or even the planet for this accomplishment. I honestly never got the appeal of running a virtual race but It’s BOSTON! You still get your medal, a shirt, your bib AND counted as completing the 124th Boston. I am hoping I’ll get my 2020 sticker too. I have all 5 of my Boston stickers on my car. I actually totaled my car when I hit a deer back in November and I was so upset I would lose all my stickers. I reached out on FB through the Boston Buddies page and so many people responded willing to give up their stickers from past years that I was able to replace all of them and even ended up with a few extras. How cool is that?! Boston runners unite!

Do you plan to run Boston 2021? Why or why not?
I sure hope so! My qualifying time from the NYC Marathon was good enough to get in this past year (even though it was a disappointing time for me) and as long as they don’t “tweak” any of the timing qualification for this year (which I can’t imagine with this situation, why they would), I should be able to get in. 

There is something so exciting about filling out your entry right at the second it opens and hitting that send button and the anticipation of actually getting in. I’ve had my husband and a friend two different years ready with my info and card number at the exact second registration opened as maybe I was in meetings or on the road for work. Haha! 

There is something so special about Boston! It’s the marathon of all marathons! It was a goal of mine to qualify for years but that just isn’t enough. And people don’t even realize that just because you qualify, you might or might not get in. You’ve got to be better than the best and better than you were the year before (until you hit the next age bracket). 

If you’ve never been there or never experienced the Boston Marathon, there is just no explaining it. I tear up anytime I’m there or watch a documentary on it. My first year there was the year after the bombing and the city was so welcoming and so happy people came back. I was surprised at how friendly the people were and was not expecting that the next year I returned thinking it was because it was that first year back. But no, they love the marathon and the runners. The excitement and the energy of the weekend is unexplainable.

How did you get started in running? Tell us a little about your early running career through present. Why did you decide to run your first marathon?
I had a couple of friends I met at the gym who were casual runners. When they tried to get me to sign up for my first marathon I thought, why would anyone pay money to do something you can do for free?? Then the day came that they went to run the marathon and I felt so left out and regretful. That was maybe early 2000’s. I ran my first half marathon, yes my first race ever was a half in STL in 2007 (I think) and that was it, I was hooked. Crossing that finish line was like crack! I have since run close to 30 marathons, 24ish half marathons, one ultra (50K) and several other smaller races in between. I ran Chicago once and was supposed to last year again but had to defer to this year due to an injury. I am sure Chicago will be canceled as well this year, unfortunately. I ran NYC in 2018 which was also a bucket list marathon but honestly I was so disappointed compared to Boston.

When did you set the goal of qualifying for Boston and what inspired you to try?
I’m not really sure when I decided but it had to have been after I ran the Disney Marathon in 2009 with a few weeks left to train after I had suffered a stress fracture and I still beat all my friends by a long shot. I qualified in 2012 at the Kansas City Marathon with a 3:28. I was ending a long term relationship and I guess I just had the determination and drive to set new goals and push towards something huge – Boston!

Why did you decide to run Boston 2020? How did it feel to be accepted into Boston 2020? 
Now that I’m older, it’s a bit easier to qualify but I don’t just want to BQ each year now, I want to shatter that qualifying time so I have the cushion I need to guarantee my entry. It is so exciting and still shocking each time I’ve gotten the news that I’ve been accepted. It’s like I’m going to the Olympics – it’s kind of a big deal. 

What did you learn from this journey - from BQ to postponement to cancellation? ?
This journey has taught me to not sweat the small stuff. I’m not the only one that got their Boston Marathon canceled. There are those that this was to be their first time after taking years to qualify. Now that would be disappointing. I’ve been very pleased with how BAA is handling it and offering refunds and the opportunity to still earn our spot next year as well as earn our medals and recognition for completing the 124th Boston. There are far worse things to deal with right now. I just wish I could get my airfare back!

Beyond Boston: Jenni Sherman

A friend directed me to Jenni, another fellow Missourian!  COVID-19 affected her in more ways than the Boston cancellation; her husband is currently deployed and was unable to return home in April as scheduled.  She got her start in running in high school, when a friend's recommendation resulted in her signing up for cross-country thinking that she was going to literally cross into Mexico from Texas (this is the best misinterpretation of cross-country I have ever heard!). She ran her first marathon to BQ at the encouragement of friends and achieved that goal! You'll find her running Boston virtually in September to celebrate running.

Introduce yourself (who you are, where you're from, what you do, etc.) 

I am Jenni Sherman, 31 years old, and currently live in St. Robert, Missouri. I am a expanded functions dental assistant and I love my job.  I have an 11-year-old boy named Brandon, who was diagnosed with autism at the age of 4, and he and my husband Justin are my life. I have a 14-year-old dog named Godzilla.We are a military family, as my husband serves in the Army. I was raised and born in El Paso, Texas, and I've been in Missouri since 2012. 

What are you thoughts on Boston 2020 being cancelled? How did you handle the initial postponement and eventual cancellation, mentally and physically? 

My husband is currently deployed in Saudi Arabia. He left last September, and April was the month that he would of been able to come home for R&R; however, when COVID-19 happened we first found out that he was not allowed to travel. Then the announcement of the postponement happened, so that was a big bummer because we were supposed to go together, and since it was my first time qualifying I was very excited to get to share that with him. I can’t lie, it is scary times and I am very understanding, safety first. I felt discouraged for a few weeks because of all the training I put in during the months before April, but luckily I have a very supportive group of people in my life that just don’t let me quit and kept me motivated to run. 

Do you plan to run Boston 2020 virtually? Why or why not? 

I do! It's my first BQ, and I planned to go run it and celebrate that I was able to accomplish a BQ on my first attempt. I know it won’t be the same as actually running Boston but I still love running very much so I am very happy to be able to do it virtually. 

Do you plan to run Boston 2021? Why or why not? 

I would love to.

How did you get started in running? Tell us a little about your early running career through present. 

I started running in high school. A friend told me about cross country and I had no idea what that was. It was in El Paso, Texas, which is a border town and I was so clueless that I thought we were actually going to cross the bridge and go to Mexico, but it turned out to be long distance running. I remembered the first time I went to practice we did a 2 mile run and I was dying but kept showing up because I wanted to do something amazing, We went to State and came in 2nd place my sophomore year and kept going to state my junior and senior year. Senior year I was offer scholarship to continue running but I decided to stop. I took a long break and in 2013 I started running again. 

Why did you decide to run your first marathon? 

To qualify for Boston, A good friend who ran with me in El Paso Texas invited me to go to Washington state to qualify. I honestly didn’t believe I would ever be able to BQ, but when he showed me a video of the race I said yes right away. It is a beautiful and super fast marathon course in Snoqualmie Pass, WA. 

When did you set the goal of qualifying for Boston and what inspired you to try? 

I set the goal last year, there is this running quote that I just love which is “ the real purpose of running isn’t to win a race, it's to test the limits of the human heart”. My inspiration is my dad, son and husband. I just want my son to know that he can do anything he sets his mind into 

What was your journey to BQ like? 

A little overwhelming because I am very competitive so that what kept me going, but also it was bittersweet because I hate taking time away from my family to train. I am very blessed to have my husband who would follow me in bike or car and just support me in any way he could for me to be able to train.

                                                 

Why did you decide to run Boston 2020? 

I honestly never thought I would be even close to qualifying, and if it wasn’t for my friend encouraging me to do it I would of never gone to a qualifying race. I don’t race very often because I work weekends, but I took a chance and I am very blessed that I was able to do it. 

How did it feel to be accepted into Boston 2020? 

It was a beautiful feeling, I felt like all that hard work and time I took away from my family paid off. I felt very proud.

What did you learn from this journey - from BQ to postponement to cancellation? 

Running isn’t canceled. We will get through this and there will be light at the end of the tunnel. We have to stay positive and keep running.

Beyond Boston: Tabatha Dickey

My friend and occasional training partner Elise directed me to Tabatha, who is also a Missourian.  Tabatha started training for Boston 2020 (the April edition) at 6 weeks postpartum, which as you can imagine was extremely challenging.  She loves taking her kids running and they love it too!  She makes a very good point with, "Embrace every race and every run, you don’t know when it will be taken from you, even if temporarily."

Introduce yourself (who you are, where you're from, what you do, etc.)

My name is Tabatha Dickey, I’m 29 years old, wife, mother of 2 (6 months old and 3 years old), and a physical therapist and athletic trainer. I’m from Fayette, MO.

What are you thoughts on Boston 2020 being cancelled? How did you handle the initial postponement and eventual cancellation, mentally and physically?
My situation is pretty unique, I was actually relieved that Boston was postponed then eventually cancelled. I had a baby in December, so my original training plan was set to start 6 weeks postpartum. I started my training plan on time, trying to build up my mileage without getting injured. I wasn’t too concerned about my speed at that point. About a month into training I sprained my SI joint, causing me to miss a few days of running. In those few days Boston was postponed, therefore I was grateful for another 6 months of training. Between that time and the cancellation, I struggled to train due to returning to work full time and caring for my kids. The most difficult part was not ever getting a good nights rest. I usually get my running done in the mornings while my husband is home and the kids are sleeping (hopefully), so I was pushing my body to the limit to get up early and run on empty day after day. Once Boston was cancelled my training came to a screeching halt, and I was mentally and physically relieved that I didn’t have to train in order to finish the marathon this year.

Do you plan to run Boston 2020 virtually? Why or why not?
I am still undecided. As of now I run 3-5 times a week depending on how much sleep I’m able to get, as my now 6 month old still is not a great sleeper. If I’m able to increase my mileage soon then I would like to do the virtual race.

Do you plan to run Boston 2021? Why or why not?
I am still undecided on this as well. Especially not knowing what the world will look like next year as far as the pandemic, plus my kids still being so young. I may wait and try to qualify again in the fall next year. Third times a charm, right? (See my story below)
                                                     
How did you get started in running? Tell us a little about your early running career through present, and how it led to your BQ and plans to run Boston 2020.
I started running in middle school, mostly to be with my friends. The coach suggested I try distance running, and I thought she was crazy. I gave it a shot and turns out I was decent, and I enjoyed it. I ran competitively through out high school and college for cross country and track. I was All-State all 4 years in high school cross country, qualified and raced at the NAIA national championship cross country meet my junior and senior year of college (2011 and 2012). 

My senior year during track season I ran my first half marathon which qualified me to run the marathon at the national meet (editors note: I love that NAIA nationals has the marathon option!). That was my first marathon (2013). I just ran the race my coach laid out for me and ended up with a Boston qualifying time, which wasn’t the goal. My goal was set based on time. I trained to run a 3:15, but I ran it in 3:24. 

After that marathon I fell in love with the marathon. That fall I started PT school and that September decided to register for the Boston marathon. I got accepted, but when it came time to tell my professors I would be missing 2 days of classes, I was guilt tripped in to cancelling my plans because to a couple of the professors that would be detrimental to my school work and career, so I cancelled. 

After PT school, my husband and I were ready to have a baby so I didn’t train for any races during that time. We had our beautiful daughter in 2017. I then set my sights on Boston again. When my daughter turned 1, I started training. I ran the Kansas City marathon in October 2018 in 3:24 (somehow the same time as my first road marathon 5 years earlier). My plan was then to try for another baby and ideally have the baby before Boston 2020. We did just that. 

I got accepted for Boston 2020 (was so excited to experience that marathon as it is on my bucket list of marathons to run), had my son December 2019, and was excited to get back to running just in time for April, but we know how that turned out now.

What did you learn from this journey - from BQ to postponement to cancellation?

Be flexible with your training.

Listen to your body.

Don’t skip out on strength training (that what I contribute to being fairly injury free throughout my running career so far).

Embrace every race and every run, you don’t know when it will be taken from you, even if temporarily.

Beyond Boston: Rachel Shuck

Rachel is someone I have the privilege of running with from time to time - we don't live very far apart from one another.  The marathon has taught her a great deal over the years, and Boston being postponed and then cancelled was more experience to learn from!  She is planning on Boston 2021, and whether or not that works out you'll find her enjoying the process!  Her attitude is admirable and I know she will see longevity in the sport because of it (her knowledge in nutrition certainly won't hurt either!).

Introduce yourself (who you are, where you're from, what you do, etc.).

I'm a teacher of my two greatest passions, which ironically aren't what one would consider connected subject matter. I teach high school Spanish and at the college level, nutrition. I also work with athletes to help improve their performance through better nutrition. I wear the hat of mom and wife, although now that our kids are grown and gone (editor's note: but she still looks like she is in her 20s herself!), I've mostly switched over to taking care of farm animals instead of kids. 😂

What are your thoughts on Boston 2020 being cancelled?  How did you handle the initial postponement and eventual cancellation, mentally and physically?

While I'm disappointed that Boston was eventually cancelled, I'm also at at peace with it. Initially I was oddly excited about the postponement, the thought of running Boston in the fall was much more appealing to me than the thought of running it in the spring. While summer training can certainly be grueling, I feel like it makes people much tougher for fall races so I was excited about what kind of results that would bring (editor's note: I agree with this 100%).

Do you plan to run Boston 2020 virtually?  Why or why not?

No, I do not plan to run Boston 2020 virtually. For me, the Boston experience was getting to be with 30,000 other runners that had all worked towards this same goal. I thrive off of crowds and the general energy and enthusiasm that come with them. Running 26.2 miles solo around town just seems sad.

Do you plan to run Boston 2021?  Why or why not?
I do plan on registering for Boston 2021 and hope I have a big enough window to be able to get in. Even though I have qualified for Boston more than once, I have yet to run it, and would love to have the experience at least once in my lifetime.

How did you get started in running?  Tell us a little about your early running career through present.

I got started truly running in my 30's. Although I did a brief stint of cross country and track my freshmen year in high school, I was literally the worst runner on the team. It was beyond pathetic but I'm proof it's never too late! I got back into running as an adult to help my sister get out and meet people since she was working from home at the time. She eventually moved away and I kept running, mostly with the Nixa Running Group. That was where I would say I became a truly consistent runner. Through consistency and practice, I really started to see improvements.

Why did you decide to run your first marathon?

I honestly don't remember why I decided to run my first marathon. Probably just ignorance lol. I had some really great training runs with my running group and thought a BQ was probably in my near future. I couldn't have been more wrong. Like so many, my first marathon was a painful learning experience, but I survived it and signed up for the next one thinking I could do better. Fast forward through several marathons and many more learning experiences (as my good friend Jen says, "no teacher like experience, it gives you the test first and the lessons later") I eventually figured out what worked for me, and what didn't. Having a great training partner, a good coach (I actually had a total of 3 coaches over the course of several marathons and learned something valuable from each of them), and perfecting my nutrition were all part of the formula that helped me finally find success.

How did it feel to be accepted into Boston 2020?

I was pretty thrilled to be accepted into Boston 2020, but it didn't feel real. Now with it being cancelled guess that feeling wasn't too far off! Who knew?!

What did you learn from this journey - from BQ to postponement to cancellation?
What I have learned from all of this, from finally qualifying, to being accepted, to having it canceled is that absolutely anything is possible, from what the body and mind are capable of doing, to never being too sure of anything because there really are no guarantees, and to just enjoy the moment, but most importantly, enjoy the process because that is where you will spend the bulk of your time (editor's note: completely agree here too!).