Boston Marathon Weekend Tips!

Here are some tips and advice on what to expect race weekend. I think it will be helpful if this is your first Boston as it will give you an idea on what you will encounter. If you have done Boston before you probably have your routine down. Feel free to share this with other runners and if you could like my page( I will continue to share more tips as we get closer to race day. Two Weeks to go! Expo Best time to go in my opinion is either Friday or early Saturday if you can. It will still be crowded but once Saturday afternoon comes along it is really crowded!Make sure to grab a free poster once you walk into the adidas section. Every runner’s name is on this poster so it’s a nice little souvenir. Enjoy the expo! Do a little walking and get a souvenir especially if this is your first Boston. If you need any supplies like gels then this is your place to get them. Although I recommend bringing everything you need but just in case you forgot to pack some…

Boston Marathon Course Tips

Here is a course description I put on my facebook page. I plan to post more information
like this leading up to race day. So if you find this helpful or if you are looking for a
coaching plan for an upcoming race then check it out. If you could go to the page and
like it then that would be great as I would appreciate that! Hopefully you find it helpful. I also included Jack Daniels tips on the course at the end
of my write up as he is one of the best running coaches around. Enjoy! This is just my overview on the course and some tips that may be helpful. Start- Mile 5 *The first mile of the course is a steep downhill as you will drop over 100 feet in this mile. Don’t get carried as run relaxed and use this as a warmup to get your body ready for the
rest of the race. *Miles 2-5 will have you leaving the town of Hopkinton and entering Ashland. This
stretch of the race is slightly downhill as we go from 350 feet to 200 feet in elevation.…

Product Reviews!

I  recently got two products to try out for recovery and injury prevention purposes. I just wanted to thank those companies for their generosity. Below is a quick overview of each product.

The first product I got was a compression ankle sleeve from sleeve star. There are a lot of these on the market currently but this one is very affordable and comfortable. I am using it to treat my plantar fascia on my left foot and so far I am waking up with less stiffness. They make other great compression apparel as well so give their site a look at

The other product I received was the CTM Band. I got this product to try out since I have been dealing with a sore heel/plantar fascia for a few months now. This is a new product that was created by a sports chiropractor who is also an avid runner. Here is a quick overview on the product.

So far I have enjoyed testing this product out as it shows a lot of promise. So if you are having any injury issues  in the knees, hip, or feet ch…

Workout of the Month!

Tempo/ Hill Combo
Most runners at some point have done a tempo run or hill workout before as they are common workouts. However, not many runners have done a tempo/hill combination workout. This is one of my favorite workouts as it is working on your endurance and muscle power (speed) at the same time. It is a short effective workout that gives you a lot of “bang for you buck”. This is an effective workout that can be used whether you are training for a 5k or an ultra marathon. There are many variations of this workout and I will share some examples below.

Basic version: 3 mile tempo @ 10k-Half marathon pace. 3 minute easy recovery jog 5 by one minute hill repeats with jog down rest. Run the uphill’s at a hard effort and focus on attacking the hill. Your legs should be struggling towards the end of this!
* If you are a beginner runner feel free to do a 10-15 minutes for the tempo run. 
More Advanced option( tempo/hill/tempo) 2 mile tempo run @ 10k-HM pace 3 min easy jog 5 by one minute h…

Making Big Decisions in Training!

Running marathons takes a big commitment and a lot of time. I have been running two marathons a year for the last 8 years. Some years injury forced me to skip a marathon as training at a high level does take its toll on the body. I ran the NYC marathon this past fall and then in December I started to train again as I prepared for Boston. However, the first week of January I hurt the back of my knee and it has caused me to run with a shorter stride. I have not done any speed work  in the past month and every time I try that area instantly locks up. I have also noticed it is forcing me to land on my heels when running and I have been experiencing heel pain in both feet. I toke a three day break hoping that would fix things but it has not. I told myself if I can not start doing workouts by the first week of February then I would change my racing plans this spring.

So here we are on February 6th and I have been battling the mental part of this decision for the last week. Last week I was …

Dealing with Injuries

Injuries are a frustrating thing to deal with but every runner will most likely have them occur at some point in their lives. It may be a major injury like a stress fracture or it could be something like tendinitis or a muscle sprain. I find the tendinitis and strain injuries to be just as frustrating. The problem with these injuries is a lot of the time you can train through them by just dealing with the pain. Sometimes you can heal the injury and not miss time but other times you have to shut it down. My general advice is if the pain gets worse as the run goes along then that is a sign to stop. A sports chiropractor( Dr. Tom Michaud) that I see who is famous in the running industry has a general rule that if the pain gets worse then a 5 on the scale of 1-10 then stop. So these type of injuries can be tough to deal with as you debate whether you should keep training or shut it down completely.I constantly struggle with these two options when dealing with an injury.

I am writing this …

1/1 Fartlek Workout!

I am a huge fan of fartlek runs as after a long day at work I find them less stressful then typical track or tempo workouts. I find I don't stress about covering a certain distance as I just focus on listening to my body and running by feel. A lot of the time I actually get a better overall workout in then if I did a straight tempo or track workout. My favorite fartlek session is the 1/1 fartlek that is used regularly by a lot of the Kenyan training groups. Athletes like Eliud Kipchoge use this workout and he is known for doing 25-30 repeats of one minute fast/ one minute easy. A lot of the time he will average up to 12 miles during that hour of fartlek running. The most commonly used version of this workout for most runners is 20 repeats of one minute fast/ one minute easy. Although if you have never done this before I would recommend doing 10-15 repeats of  this. If you are a high mileage runner I feel you can do 20-30 repeats of this workout once you get used to it. It can be i…