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Running the 2023 Boston Marathon - 1 Month of Training to Go!

Updated: Mar 20, 2023


Boston Marathon 2021 - Jessica Klain, Denver Physical Therapist

The Boston Marathon is iconic. It was first run in 1887, making this year the 127th running (and my second!) of the 26.2 mile race. The point to point route from Hopkinton, MA to Boylston Street in Boston has a notorious series of hills (most notably Heartbreak hill at mile 20sh), screaming fans (thanks to the college kids at Wellseley College), and a welcoming Citgo sign indicating one more mile to go before the finish line. These are just a few of the reasons why runners work so hard to qualify for the hilliest and hardest of the 6 World Major marathon courses.

Being a native (up-state) New Yorker, I was always drawn to running the New York City Marathon and was lucky enough to secure a lottery spot on my first try in 2018! The race it self, city views through all 5 boroughs, and cheering fans were everything I hoped it would be, but my time wasn't. Within a few days I already had plans to figure out a way to quality for Boston. In 2019 I ran the Chicago marathon after a more balanced training plan and better race day nutrition, and easily qualified for Boston! After a series of delays due to Covid, I finally got to run Boston in October 2021 and it was amazing. With a few gritty last miles I was able to secure another qualifying time for this April's race. With only 1 month until race day, I'm ramping up for 'peak week' followed by a couple of lovely weeks to taper, and then a fun filled few days in Boston!

Training Plan

This week involves another long run of 18 miles at an "easy" pace (~9min/mile) with 2-3 miles at "race" pace (~8:10min/mile) towards the end of the run. A few more runs to round out the week include a 3-5 mile easy run, an interval run (1/2 mile repeats x 8-10), and a 5-6 mile progressive run (starting slow and ending at 10k pace). A similar pattern with slightly less miles is the plan for the following week leading into taper madness!


Boston Marathon 2023 Training in Denver

Taper Madness

Some runners get a little antsy during taper week, but I love it! I have more time and energy plus less soreness and blisters. I take tapering seriously because after peak week, my body needs a break. Around this time I start checking race day weather daily and start thinking about my outfit options.


Travel Plans

I am so grateful to live in Denver and have direct flights to and from Boston. My husband will join me on the journey as we fly Saturday to Boston, check out the expo and pick up my bib on Sunday, and then the big race day on Monday. Although my husband is a runner, he won't be running the race with me. Instead he'll be biking along the course to see me as many times as possible (and provide snacks as needed too!). At the 2021 race, he and my brother saw me 6 times! After the race we have a few days to explore and eat our way through Boston before heading home.

Boston Marathon Race Day Strategies - Biking

Race Day

The logistics of the marathon are complicated. Our hotel is in Brookline, so I'll be taking the T into the center of Boston, catch a marathon bus, then 1+ hours of bus riding, get dropped off in Hopkinton, only to walk another 1.5 miles to the start line, wait around for a bit, and then start to the race!

Nutrition has turned out to be my Achilles heel in many races and adventures, but (hopefully) won't be an issue this year with a well thought out breakfast of peanut butter and jelly plus a banana and snickers bar. During the race I keep Skratch gummies and fruit snacks in my shorts, with my husband carrying along a couple of bananas and peanut butter snickers bars if extra fuel is needed. In 2021, I didn't quite account for the humidity (~88%) and warm (high of 67deg) weather and had to rely on generous race spectators handing out Gatorade and treats.


Recovery

Chipotle is my go-to post race meal. A carnitas bowl has plenty of carbs, salt, and calories for me. And then a post-race nap!

I typically don't run for 7-10 days post-marathon, drink plenty of water, sleep as much as I want, eat whatever I want, and do some yoga!



Next up

Ragnar Relays in Aspen. A 120+ mile trail race with 7 of my closest (running) friends!


Follow along with the last month of my training and travels through Boston on my Instagram: https://www.instagram.com/thephysioandtheyogini/



Jess Klain physical therapist and yoga instructor and runner Denver CO

Dr Jessica Klain PT, DPT, COMT, CSCS, OCS, CNPT

Board Certified Orthopedic Clinical Specialist (OCS)

Certified Strength and Conditioning Specialist (CSCS)

Certified Orthopedic Manual Therapist (COMT)

Certified Nutritional Physical Therapist (CNPT)

Certified Vestibular Specialist

Certified Concussion Specialist

Trigger Point Dry Needling Certified, Level 1&2

Certified Yoga Teacher

University of Florida, Doctorate in Physical Therapy (2009)

The Ohio State University, Bachelor of Science in Biology (2006)


Call/text: 720-295-0060



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