Boston Marathon ‘24 Report | MA

Written By Lloyd Munjanja

Chapter 1: Training plan

Chapter 2: Weightlifting and other training aspects

Chapter 3: Nutrition, tapering, carbo-loading, and race strategy

Chapter 1: Training Plan (18 weeks)

Summary

The Boston Marathon stands out as one of the best-executed races I've done in the past few years, showcasing a strategic approach that led to an even split time of 2:42:31. While it wasn't my personal record (PR) marathon—CIM 2022 (at this time of writing) holds that title with a time of 2:40:37—it remains a standout performance due to its well-planned execution.

In this report, I'll outline my training regimen, which included specific workouts tailored for hill training, long runs on the Boston Marathon course, as well as details about fueling strategies for both training runs and race day. I attribute much of my running success in the last 2 years to the guidance of my coach, Kelsey Quinn, whose tailored workouts have significantly improved my performance. Before working with Kelsey, my PR was 2:48 at Duluth’s Grandma Marathon (June 2022), another well-executed race prior to Boston.

Training regimen

Under the guidance of my coach, Kelsey Quinn, I embarked on an 18-week training regimen. My primary task? Simply to run and avoid overthinking the process. Though occasional missed workouts due to travel, weather, and other commitments occurred, I remained largely committed to the plan. My earnest endeavor began in the first week of December 2023. My weeks were consistent for the most part and each week comprised of:

  • two quality workouts: (i) speedwork on Wednesday/Thursday and (ii) a tempo long run on Saturday/Sunday.

  • All other runs were easy-paced, slower than an 8-minute mile, predominantly in the aerobic heart rate zones (Zone 1 and Zone 2). I embraced and adopted the strategy of slow runs post my time in Kenya.

  • Weightlifting sessions occurred once or twice weekly, addressing specific issues as they arose for fine-tuning.

  • Myofascial release was incorporated nearly every day to promote muscle looseness and flexibility.

My training regimen was roughly divided into three phases i.e. Phase A, Phase B and Phase C (descriptions below):

 TABLE 1.1 Three phases of my training regimen

FIGURE 1.1: Graph showing weekly mileage and long runs mileage through Phase A, B and C

 The dip in mileage at week 7 (Fig1.1) coincided with my safari adventure in Kenya, where running was understandably not an option due to the potential threat of being a lion's lunch. After a vigorous week 6 (training with the Kenyans), week 7 served as a well-deserved break, setting the stage for a ramp-up in week 8. Initially, at the onset of training, I struggled to maintain sub-7-minute paces, leading me to believe that my race pace would hover around 6:30 to 6:45. However, as training progressed, notably in Phase 3, my endurance and speed improved significantly. This taught me a valuable lesson: not to fixate on early-season race pace projections. With the right conditions, I realized I could comfortably aim for a 6:15 pace or faster. The marathon pace naturally manifested as training evolved.

 Readjustment to training after Kenya (kenya report here)

 After coming back from training with the Kenyans in January 2024, I adjusted several things in my training that included:

  •  Easy runs underwent a significant shift, transitioning from a pace of 7:30 or faster to a slower, more relaxed jog (pole pole as they call it in Kenya), influenced by the practices observed among Kenyan runners.

  • I refined my pre-long run carbo-loading routine, incorporating sadza, and adopted a more mindful approach to eating vegetables such as Swiss chard and other Kenyan recommended veggies.

  • With insights gained from my time in Kenya, I streamlined my supplement intake, prioritizing magnesium for muscle tightness and stopped taking any other supplements.

  • Embracing a more intuitive approach, I began listening closely to my body's signals. If feeling fatigued or strained, I allowed ample time for recovery, even reshuffling my schedule to accommodate additional rest.

  • A heightened emphasis on recovery became paramount, drawing inspiration from the recovery practices witnessed during my time in Kenya

Approach to speed workouts 

During my previous training block (in Fall 2022), I encountered difficulties with traditional track workouts, which ultimately led to shin splints and injuries. The repetitive motion of running fast-paced laps in a single direction on the track resulted in imbalances in my hip flexors and glutes. Recognizing this issue, I made a conscious decision to steer clear of track workouts and, with Coach Quinn’s guidance, adapted my regimen to road-based sessions. Opting for softer surfaces, I found Wednesday/Thursday workouts more manageable on the road and on the treadmill. Here is an example of what the speedwork would look like: 3 miles easy, 6-5-4-3-2 min, 75 secs jog between all reps, first 3 reps @ TH effort, then 3- and 2-min reps at a little harder effort, cooldown to 8 miles

Approach to hill training

 In preparation for the Boston Marathon, both uphill and downhill training hold paramount importance, with downhill training arguably taking precedence due to Boston's overall downhill elevation profile. Therefore, I meticulously incorporated a balanced regimen of uphill and downhill training into every run. Unless running point-to-point for specific long runs on the Boston course, I favored loop routes to ensure an equitable distribution of inclines and declines. Each run typically featured between 400 to 1000 feet of elevation gain or loss, contributing to an average weekly elevation change of 2400 feet. As the taper phase approached, I gradually reduced the frequency of hill runs while ensuring their continued presence in my training routine. Additionally, some of my speed workouts were dedicated to hill repeats, further reinforcing my proficiency in tackling elevation changes.

FIGURE 1.2 Elevation plot for each week of training.

Approach to long runs

Long runs hold a special place in my training regimen, and under Coach Kelsey's guidance since 2022, they've undergone a transformative shift. In the second phase (Phase B), all my long runs were structured as embedded tempos (or a workout-style-run inside a long run). This involved starting with an easy pace, integrating marathon or threshold paces throughout, and concluding with a cooldown at an easy pace. This approach has proven immensely beneficial for several reasons.

  •  the inclusion of rest between embedded sets allowed me to maintain a pace close/or at marathon pace without feeling excessively fatigued

  • the structured warm-up and cooldown segments enhanced my anticipation for the embedded sets, creating a sense of cohesion and purpose within each long run.

  • notably quicker recovery times, enabling me to bounce back swiftly from these demanding workouts and be ready for the Wednesday/Thursday speed workout.

 

 FIGURE 1.3 An example of an embedded tempo workout for a total of 22 miles as follows:
5 miles easy, 5-4-3 miles @ MP (marathon pace: 6:05-5:50) with 3 min easy jog after the 5-mile rep and 2:30 min easy jog after the 4-mile rep, cooldown/easy run after the 3-mile rep to hit 22 miles

Winter gear strategy

Given that one trains for Boston in winter investing in top-quality but lightweight gear became paramount. Over the past two years, I've honed my winter running attire with Tracksmith gear, finding it to strike the perfect balance between warmth and agility. Here is what I use. Some folks love Smartwool products. I have some of the products and have enjoyed those as well though Tracksmith has worked best for me.

 For temperatures above 25 °F:

For temperatures below 25 °F:

  • I relied on the [NDO tights] (https://www.tracksmith.com/products/m-ndo-tights), occasionally supplemented with hand and foot warmers. However, the NDO proved so warm that I seldom used it above 20 degrees, only once this last season.

  • I incorporated Hothands hand and foot warmers (for added warmth during colder conditions

Running and racing shoes

As someone with flat feet, shoe selection is crucial. Initially, I used the Hoka Carbon X shoes but found they exacerbated shin splints, particularly in my right leg. I transitioned to Hoka Bondi X shoes, notably for my Kenya trip. This switch proved transformative, rendering my shin splints manageable to virtually non-existent. I use Curex inserts in all shoes except race day pairs.

  •  For all-around use (easy runs, long runs, intervals), I rely on the Bondi X.

  • For race-specific purposes, I wear the Nike Alphaflly 1 (the original Alphafly)

 With these gear choices and layering strategies, I've managed to stay comfortable and perform at my best even in the chilliest of conditions.

 Chapter 2: Weightlifting and Other techniques

Those legs

 Running my first Boston Marathon in 2022 was a profound learning experience. Post-race, my quads were so demolished that walking became a monumental task. Training for the race in the flat terrain of Champaign, Illinois, did me no favors, given Boston's notorious hills. However, relocating to Boston in August 2023 brought me immeasurable joy, granting me access to the hills crucial for marathon success.

Understanding the vital role of robust quads, calves, hamstrings, and back, especially for conquering Boston's challenging course, I prioritized weekly leg workouts throughout the 18-week training cycle. Initially, I focused on lighter weights, gradually increasing resistance as my strength progressed. Contrary to conventional wisdom advocating high reps with light weights for endurance runners, I opted for lower reps with heavier weights. This unconventional approach paid dividends, making hills feel more manageable and enabling me to maintain a 6:30 pace or faster on the formidable Newton Hills during longer runs. Moreover, my downhill running prowess soared thanks to enhanced quad strength. While this regimen led to some unforeseen consequences, such as struggling to fit into work suit pants due to substantial muscle gains after the Boston Marathon, it also yielded unexpected benefits. Cycling at 20 mph on my road bike became a breeze, a testament to the newfound strength in my quads.

In hindsight, while I would typically recommend the high-rep, low-weight approach, my experience underscores the value of tailoring strength training to individual needs and race demands, ultimately leading to improved performance and resilience on the Boston Marathon course.

Workout routine example

There are two resources I would recommend for anyone who wants to know the science behind weightlifting for runners:

  1.   Strength training for Runners

  2. Metzl, Jordan D. Running Strong: The Sports Doctor's Complete Guide to Staying Healthy and Injury-Free for Life. Rodale Books, 2015.

Using these two resources I was interested in how each exercise would target specific muscle groups crucial for running, especially for the Boston downhill and uphill running. In Table 2, you will notice some of the exercises I did weekly.

TABLE 2.1: The exercises to target the major muscle employed during Boston undulating profile.

One glaring flaw in my weightlifting routine, as you might surmise, was the lack of upper body exercises. This oversight resulted in neck and shoulder pain later, a situation I couldn't rectify mid-training season. I have since started balancing my workouts to include both upper and lower body to be fully aligned in preparation for Berlin Marathon in September 2024.

Chapter 3: Nutrition, Tapering, Carbo-loading, and Race

Long run – the staple

 During Phase A and Phase B, particularly for runs under 18 miles, I refrained from using any specific nutrition supplements, relying instead on regular food and water. This approach aimed to condition my body to handle longer distances with minimal external support, especially beneficial during cold training months from December to April. However, as the weather warmed up, necessitating increased salt and water intake, I adapted my strategy accordingly.

In the later stages of Phase B and throughout Phase C, I began implementing a deliberate fueling plan, including carbo-loading for long runs. Following my return from Kenya, I discovered the effectiveness of carbo-loading with sadza (or ugali, as it's known in Kenya), paired with Swiss chard the night before. This familiar Zimbabwean staple became a game-changer, providing sustained energy during long runs without hitting a wall.

 On the morning of long runs, I typically fuel up with a strong tea and a piece of toast. During these runs, I experimented with caffeine intake, timing it strategically for optimal performance, often incorporating the Maurten drink mix. 

Life’s too short for bad coffee and slow runs

Though I have a penchant for espressos, I abstain from coffee during long runs to promote physiological adaptations with minimal aid. Yet, on race day, caffeine emerges as a clandestine asset. Throughout training, I strategically incorporate caffeine into one or two of my 22-mile-long runs, assessing the right dosage for optimal effects on performance and determining the appropriate timing for race-day consumption.

Tapering strategy

As race week approaches, I adhere to a strict tapering protocol, a practice well-known to all my coaches. Contrary to some who prefer maintaining light runs to feel fresh, I opt for complete rest. Typically, I'll engage in one or two short, leisurely runs lasting less than 30 minutes. This downtime allows my body to heal and my mind to focus on race day. Figure 1 illustrates my tapering mileage over the final three weeks of the training cycle.

Carbo-loading protocol

With over 30 races under my belt in the past five years, I've fine-tuned my carbo-loading strategy to perfection. This strategy seamlessly integrates into my everyday routines, emphasizing whole grains, fruits, vegetables, and limited meat intake. Hydration is key, with a daily intake of upwards of 100 oz (approximately 3 liters) of water, often supplemented with alkaline water or water infused with nuun electrolytes. Here is an example of my carbo-loading approach considering a Sunday race.

Race week schedule:

Thursday (3 days before the race):

  • I increase my consumption of whole grain carbs, incorporating oatmeal for breakfast, rice for lunch, and sadza for dinner. From Thursday onward, sadza and Swiss chard become staples in my diet until Saturday evening.

Friday (2 days before the race):

  •  I boost my salt intake by adding nuun electrolytes to my water, adjusting based on predicted weather conditions, especially if it's expected to be hot.

  • Friday evening marks my final significant carb-heavy meal, ensuring ample time for carbohydrate conversion into glycogen. This strategy has proven effective, as it optimizes glycogen stores ahead of race day.

Saturday (day before the race):

  • I maintain a regular diet, including a normal serving of sadza and Swiss chard for dinner before 6 PM. I also aim to complete dinner by 6 PM.

  • Throughout the day, I consume 200 ounces of nuun water, tapering off by 6 PM.

  • Additionally, I drink 20 ounces of Roctane powder mix to ensure adequate salt and carb intake.

  • Bedtime typically falls between 8 to 9 PM, with a nightly routine of magnesium (PILLAR performance triple magnesium professional recovery) powder mix for muscle relaxation, recovery, and sound sleep.

 Race day strategy

  •  Having completed a total of 8 marathons thus far, with my inaugural marathon in May 2022, I've learned invaluable lessons about pacing, particularly the pitfalls of starting too fast and suffering later (though so far, I have not DNFed a race). My early marathons were plagued by positive splits, leading to significant struggles in the latter stages of the race. Recognizing this, my overarching strategy for any marathon, including Boston, revolves around starting significantly slower, typically around 30 seconds below projected marathon pace, and gradually building pace throughout the race. 

  • The Boston Marathon presents a unique challenge, renowned for its hilly terrain. During my first Boston Marathon, I found myself resorting to a mix of walking and running through the last 3 miles due to the demanding course. The Boston Marathon course is a true test of patience, particularly in the initial 15 miles, where conservative pacing is key. While Heartbreak Hill garners much attention for its placement between miles 20-21, there's a significant yet often overlooked section just after mile 15. This stretch includes a significant downhill into Newton Lower Falls, followed by a challenging uphill climb (Washington Hill) over Route 128. Despite its importance in setting the stage for the Newton Hills from miles 17-21, this section is devoid of spectators and can be exposed to strong winds, demanding mental fortitude and focus on maintaining form.

 FIGURE 3.1 Boston Marathon Elevation profile showing the four Newton Hills starting at mile 16 – 20.5

A common misconception I encountered during my first Boston Marathon was the belief that once Heartbreak Hill was conquered, it was smooth sailing to the finish because of the supposed downhill finish (not when your quads are trashed, it’s not). However, reality proved otherwise. While there may be some downhill relief after Heartbreak Hill, runners must contend with surprising small yet impactful hills. For instance, just after Heartbreak Hill, a slight downhill is followed by a subtle incline that can disrupt momentum. Even as runners enjoy the descent towards Boston College, rolling hills albeit small, persist until the finish line, culminating in a notable challenge at Fenway (near the CITGO sign) around mile 25, where fatigue may lead to walking. 

 FIGURE 3.2: Here you can see me walking after getting destroyed by the overpass hill at mile 25 in April 2022. Courtesy of MarathonFoto

Based on my training, I initially predicted a marathon pace of around 6:00 per mile on a perfect weather day. However, with the heat in mind (70+°F and dew point around 57°F), I adjusted my strategy (using the temperature calculator), aiming for a pace closer to 6:10 per mile. Starting 20 seconds slower than marathon pace, my plan was to gradually progress until mile 16, leveraging my quad strength for faster downhill segments and pacing myself on the uphill sections of the Newton Hills.

Executing this strategy, I intended to maintain a pace of around 6:10 per mile for the last 6.2 miles, considering the increased heat, which had risen to over 70+°F degrees. This adjustment ensured a perfect even split, with a time of 1:21:15 for the first half and 1:21:16 for the second half. With ideal temperatures, the outcome might have been even more impressive. 

FIGURE 3.3: Consistent 5k paces over 26.40 distance (right) and mile splits (left)

 As illustrated in Fig 3.3. above, my slowest 5k split occurred during the first 3 miles of the race. Despite adjusting pace on uphill and downhill sections, I managed to maintain a consistent 5k split throughout the marathon. The accompanying figure below depicts the mile-by-mile paces, further reflecting my strategic approach.

 How athletes with comparable fitness  compared

When comparing my race strategy with that of friends of similar fitness levels, a notable contrast emerges. While I maintained a conservative pace, starting slower than marathon goal pace and gradually increasing, many of my peers began the race at an aggressive pace, often dipping below 6 minutes per mile right at the beginning (b & c). However, as they encountered the Newton Hills around mile 15-16, their pace began to decline. Some even experienced significant drops as early as mile 9 (b). Unfortunately, one friend was forced to drop out at mile 17 (c).

Upon reflection, several factors likely contributed to these outcomes. Poor nutrition planning, including inadequate salt intake and carb consumption, compounded the challenges posed by the heat. Additionally, the decision to start too fast likely depleted their energy reserves prematurely, ultimately impacting performance.

  FIGURE 3.3 Pace analysis of 3 of my friends who ran Boston.

Adjusting marathon paced based on the race day conditions

Use this calculator to adjust race pace based on temperature and dew point.

It's a common pitfall that many runners, myself included during my early marathons, fall into: sticking too rigidly to a predetermined marathon pace without considering the conditions of the day. A prime example of this is my experience at the Chicago Marathon in 2021, (October 10th). Despite the humid, hot, and windy conditions, I stubbornly stuck to a 6:25 pace from the start. By mile 10, I realized my mistake (but it was too late. I was already too cooked), and by the halfway point, I was forced to slow down significantly. From mile 14 onwards, it was a struggle of run/walk until the finish line, resulting in a time of 3:16. It was undoubtedly one of my most painful marathons to date.

The pain didn't end there. Just a month later, on November 6th, I tackled the Indianapolis Monumental Marathon, committing yet another rookie mistake of running marathons back-to-back. Fueled by the belief that I could achieve a time of 2:45, I started off at an extremely fast pace (lesson learned – never go with 2:45 pace group). However, reality hit hard at mile 15 when I hit the dreaded wall. This time, I had pushed myself too far, too fast, and paid the price with a challenging struggle to the finish line. Don’t ask me why I ran another marathon 2 weeks later, Nashville Marathon? 3 marathons in a span of 2 months. Well fast forward 2023, I was sidelined for more than a year with many overuse injuries.

FIGURE 3.4: Chicago Marathon 2021. After Mile 14 it was run/walk/stop and think of my choices until finish

Running tangents

 Running tangents is a strategic approach in racing, aiming to cover the shortest possible distance between two points by following the straightest line. This tactic is particularly beneficial in fixed-distance races like marathons, where minimizing the overall distance traveled can conserve valuable energy.

FIGURE 3.5: How to run tangents in a marathon

In the Boston Marathon, however, executing this strategy poses a unique challenge due to the crowded conditions, especially in the early stages of the race. It's common for runners to navigate through congested crowds until around mile 18 when the field begins to thin out. As a result, most runners, including myself that day, end up covering slightly more distance, typically ranging from 26.40 to 26.50 miles instead of the standard 26.2 miles.

To accurately calculate marathon pace, it's prudent to base it on the extended distance of 26.50 miles rather than the traditional 26.2 miles. For instance, aiming for a 2:40 marathon requires averaging a pace of 6:02 per mile (as opposed to 6:06 if calculated based on 26.2 miles). By incorporating this adjusted pace into training and race-day strategy, runners can achieve a more precise and effective performance.

Race day nutrition (links to nutrition below)

As a chemist, I approach running like the science it is. The commonly accepted theory on carbohydrate fueling can efficiently process 80-90g of carbohydrates per hour, surpassing which may lead to stomach discomfort, an ordeal I've experienced firsthand. For my race strategy, I aimed to consume a total of 220 grams of carbs throughout.

 Total Carbohydrate Intake (220 g)

  • Pre-race: 60g (Roctane powder mix and toast)

  • During race (first 8 miles): 80g (Maurten Drink Mix 320 Caf 100)

  • During race (mile 15 - 21): 80g (Maurten Drink Mix 320 Caf 100). Between mile 8 – 15, I was drinking water.

This meticulous fueling regimen sustained my energy levels, with the remarkable sensation of heightened vitality experienced through Maurten, especially in the later miles of the marathon.

Electrolytes:

  • Sodium (Na): 250 mg from LMNT (4 hrs. before race) + 320 mg from Roctane (1 hr. before race) + (2 x 200 mg during race from Maurten) = 970 mg

  • Potassium (K): 50 mg (4 hrs. before race)

  • Magnesium (Mg): 15 mg (4 hrs. before race)

Total Calories (890 calories)

  • Calories from Roctane powder Energy Drink Mix: 250 (1 hr. before race) + (2 x 320 during race) = 890 calories

 Total Caffeine (425 mg)

  • 125 mg caffeine (30 minutes before race) + 100 mg x 2 from Maurten Drink Mix 320 Caf 100 + 100 mg caffeine tablet (taken at mile 17.5 during the race) = 425 mg

Breakdown of Race Day Fueling:

4 hrs. before race: 

  • Woke up at 6 AM and consumed 10 ounces of Citrus LMNT salts in preparation for the hot conditions which contained:

    • Sodium (Na): 250 mg

    • Potassium (K): 50 mg

    • Magnesium (Mg): 15 mg

3 hrs. before race: 

  • half a slice of brioche toast with black tea.

1 hr. before race: 

  • I started drinking the 20 ounces of Roctane powder Energy Drink Mix from 2 hrs. – 1 hr. before the race. One rule I follow is to stop drinking any more fluids 1 hr. before race to avoid needing to pee during the race. The Roctane powder Energy Drink Mix contained:

    • Calories: 250

    • Sodium (Na): 320mg

    • Carbohydrates: 59 grams

    • Amino Acids: 1900mg

30 minutes before race

  • For enhanced energy and muscle support I consumed caffeine (125 mg) in the form of Whole Foods Sweet Lemon pre-workout supplement.

During the race: 

  • Miles 1 to 8: Regularly sipped ~ 16 ounces of Maurten Drink Mix 320 Caf 100 from handheld and collapsible hydra-pack flask. The Maurten Drink Mix 320 Caf 100 has 100 mg of per serving. Also, each Maurten contained 200 mg of Sodium and has 320 calories.

  • Utilized water stations but received limited amounts due to small cup sizes then I resorted to getting the 8 oz bottled water from spectators starting at mile 6.

  • Total water intake (from spectator water bottles and water stations) during the race was roughly about 24 ounces.

  • At mile 15, had a fresh 16 ounces flask of Maurten Drink Mix 320 Caf 100, providing me with sufficient fuel to tackle the Newton hills. I finished the flask just before heartbreak hill (i.e. mile 21). From that point onwards, I refrained from consuming additional fuel or water, focusing solely on the race.

  • At mile 17.5, just before taking the right turn on Commonwealth, I took a 100 mg caffeine tablet (the awake tablets are 200 mg so I break one table into two) in anticipation of the hills. As I ascended the second Newton Hill, I felt energized and ready to tackle the challenges ahead.

Race day nutrition and gear links 

FIGURE 3.7 The nutrition for race day

Lloyd Munjanja
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