Category Archives: boston marathon Quest

10 Weeks of Marathon Training

Ten weeks of Marathon training:

I have used most of this time to build my endurance. From the first of January when I started my training for the derby festival marathon. My goal was to work on my aerobic base.

            Weekly mileage:

I have averaged about 30 to 35 miles a week running 4 to 5 days. This has work for me. My most mileage per week has been 40 miles about two weeks ago. Being consisted well help you improve your aerobic base.

         Long runs:

I have took my long runs from 13 miles to 22 miles in 10 weeks. The 22 mile long run was not my plan this early. About 3 weeks ago on a friday I decide to do my long run to beat the rain on saturday. The goal was 18 miles long run but this boy got lost in Louisville Cherokee park. Yes! I had to ask a guy for help out of the park.

  Challenge Aerobic runs:

I always add some intensity to my runs on tuesdays that make up half of my long runs. My training with short runs has always been fartlek/tempo. Running at a comfortable hard pace then play with speed. This workout without a track and high mileage help me to BQ in 2017.


I have always for the most part took wednesdays and thursdays off. These two days I work 14 hours. Just don’t have the time. Sunday have became more of a rest day for me. If my body is fagtue then I just take this day off. Rest/Recovery is part of the plan.


I have not drink soda pop all this year which is good! My diet has not been the best eating way to much sugar  and process food. Not making my green smoothies and eat mostly a plant based diet.

My water intake has been ok! Trying to drink half of my bodyweight in ounces everyday!  Coffee has always been my first drink in the morning to wake me up.

Strength training/ cross training:

I have done zero in the first ten weeks of training. Need to get back doing 100 pushups everyday and bodyweight training. Coach Jay Johnson has a good warm/cool down strength program.

Work and life stress:

This has not been easy for me taking care of my mom after my dad death last June of cancer. I have always been on the run with very little rest working two jobs! I will share my dad story of his last days soon! I miss him so much!  

Sub 3hr/BQ goal:

My goal is to run a marathon under 3 hrs in April. I have been build up my base for weeks. Last year a injury stop me from reaching this goal. This time will help me to BQ for the second time! Six weeks to stay health and continue to build my base.

Need to work on:

Being more consistent with my green smoothies and pushups. This really help me two years ago to PR. My diet is not good right now my goal was to give up meat until the race. They say you can’t outrun a bad diet.

This has been my biggest struggle for the most part. Bad food is easy to cook.  

Six weeks out:

If my marathon started today I could at least beat my time from last April 3:37. I feel in much better shape on this date than last year! Could I run a 2:55 marathon? No! I still need to work on strength and speed that will give me the turnover later in the race to reach my goal!  

Check out my free marathon cheat sheet!

Derby Festival Marathon 2018

       My seventh derby festival marathon:

I knew from the start that my fitness was not good. Most of my training cycle I was hurt and miss so many days of training. My longest run was only 16 miles. My muscle strain in my glutes was not heal.

Yet! I still had a goal of running a BQ of 3hrs 6 min. This was a long shot and I told my friends that. The weather was nice not to hot are cold about 50 degrees with sun all day. The last two years it rain like doing the race.

I went to the race with my friend Kevin who has been with me all my derby festival marathons. This time he was running his first full marathon. The race gun went off at 7:30 am.  I was line up right behind the elite marathon runners.

My first ten miles of the race:

My goal before the race was to run the first 9 miles slower then in other years. I look at my past race history and saw my ealy miles was way to fast. This went out the door when I ran into this very attractive woman.

I ask her what is your goal? she say 3 hrs 5 min. I say Ok!  We talk about working together. Her PR was 3:10 and my PR 3:08. I went with her pace  but knew this was going to hurt me later in the race. Her first mile was like 6:33 the next 6:42 the third 6:41. This pace was way to fast.

Even when I BQ last year my first 3 miles was not run at this pace. I decided to back off and yet her go. Women always get me in trouble! She would go on and finish second in the women division with a time on 2 hrs 57 min.

I ask her on Instagram about this? She say this was not her plan before the race.  She put in about 60 miles a week.  Her long run time was run about a minute slower than her marathon pace goal. We became friends on instagram.

I went on to hit the wall about mile 10 and finish in 3 hrs 37 min my second slowest time ever. I was not expected to run a sub 3 hour today. After I left the park with many hills it was time to enjoy the race. Forget about time and BQ’s.

This  was the only time I did not care about time but just to finish the race was my goal. I was able to do this without walking and using the bathroom.

My marathon lessons:

Lessons number one- run your own race! I should have learn this a long time ago. You have to stick to your game plan even if somebody has the same race goal.  I may have run 10 to 15 min fastest if I didn’t run her pace. I am not blaming her for my race.

Lessons Number Two- Respect the distance- You can’t cheat the marathon and hope to do well. If the fitness is not there it will show up on race day. My aerobic base was small for this race. When I ran my fastest marathon last year my mileages for 16 weeks was much greater.

Lessons number Three- Just have fun! We are mortal runners not running for a paycheck enjoy the race without putting a lot of pressure on a PR are BQ. Just have fun and think to yourself I can run a marathon wow!!!



Chasing boston 2019


   After running a BQ last year and thinking that I was going to run in the boston marathon in 2018. Well that dream was crush in September of last year when the BAA send me that e-mail of rejection.

This was like somebody inviting you to a party and than telling you can’t come. I was upset after working so hard to BQ and than being rejected.

I told myself you have two option either you can give up or try again to run boston. I decided to try again and train harder to run in the 2019 boston marathon.

This is my second week of 16 weeks training until the derby festival marathon. I was able to run 29 miles my first week working 7 days. My longest run of the week was 12 miles. My second week is going well Monday was a easy run and Tuesday I put in 8 miles with my fastest mile 6:35.

I have always took Wednesday /Thursday off for the most part. Working 3rd shift from 6:30 pm to 3 am and then having to work my part time job on these day from 10 am to 5pm. Just not time to get a good run in.

How to lower my BQ time from 3 hrs 8 min? My goal for 2018 is to run a 2:55 marathon if I do this than unless something crazy take place I would run boston 2019.

I believe by focusing on the little things like hydration/ fueling before a run and after. This will be with green smoothies and the right amount of water for a runner.

Strength and Flexibility using Jay Johnson SAM System.  Mental training for a runners is more important than physical training. Learning how to train your mind and overcome self doubts.

I will be following the same training plan last year with more miles and long runs.

Marathon Mind

 Head Games:

Paavo Nurmi, who won 9 Olympic goals at distances once say this

“All that I am, I am because of my mind. ”  Most training books/plans

start with how many miles you need to run per week and how many

days to be a good marathon runner.  All great marathon runners

must train their mind first before any training plan.  I believe it’s three ways of doing this.

1.) Discipline – Is not looking for shortcuts. Most people in life looks for ways to beat the system.  They are not willing to put in the work. This is why most people don’t run marathons. It take self discipline to get out of your house and train in the cold are heat. The phase is self-discipline.  This is difference from disciples that is force upon you. Most people get up and go to work 5 days a week this is discipline but force upon. True discipline is self- discipline you make up your mind to do something no matter what stands in the way.

2.) Just be mental tough- People always ask how do become more mental strong? I love the answer Jocko Willink (Navy Seal) give in his book Discipline Equals freedom. Just become mental tough. I believe what he was saying there is no magic to this just become mental tough. Just decide you going to be tough. For example in a race when you hit the wall and feel like give up just it tough say no way!!! Fight harder run harder shout come on!!!!

3.) Experience-  One of the best ways to develop a stronger mind is through experience. I am today is more mental tough in running a marathon then I was six years ago. My first marathon was a disaster my mind was not ready for the long distance and I fail apart both mental and physical.  Over the years my mind has became more stronger each time I push myself through the pain.  The best way to become more tough is to run more marathons.

“Do you want to crush you next marathon find out how when you download this free pdf cheat sheet. 





boston marathon Quest

September 11-18,2017

The boston marathon opens it registration up to the fastest runners that BQ before this date last year. My date to register will be on the 18th of September that’s only if the marathon has not filled up at 30,000 runners.

I don’t know if my 3hrs 8min 53 sec will get me into the 2018 boston marathon.  based on last year times the time would have been rejected. Boston is all about the fastest time per age groups. There is not a first come you in the race. One year boston turn down over 4,000 runners who BQ.

The best way to explain this is like applying for a Ivy league school having all the text scores and grades and still being rejected. Yes! this sucks but boston will only let 30,000 runners run this this great race every year.

It took me many days of training and years to reach my BQ time. Even last April this was very difficult for me to run that 3hrs and 8min BQ time. I had to sprint that last mile in pain to cross the line with a BQ.

Can I do this again if reject? Yes! My hope is that my BQ will get me in the 2018 boston marathon. If not then the derby festival marathon course is going to pay. In other words I will crush my BQ time next year!

The lesson we can learn in life is this that just because you work hard this does not guarantee that your dreams will come true. Hard work gives you a much better change then somebody who does not work.  I think you have to make up your mind if you going to work hard toward thing even if the work may not payoff( dream come true) are you just going to coast and take what life gives you.

I believe when you work hard even if the outcome is not the outcome you want you win! The key to life and running is to never give up but keep running. The hard work is making you stronger in life!