Know the Course
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Know the course. Find the elevation gains and go somewhere similar near you to simulate the course. I've had the luxury of going on the course to scope it out, but if you're not able to get on the course and run it, get online and study it. Find an area in your neighborhood that is similar. — Shalane Flanagan Photo credit: Boston Athletic Assosiation
Hill Training
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Boston is known to be a hilly course, so yes hill training is important. But what people don't realize is the downhill part really beats up your quads. Simulating about every 10 days running fast down a hill (similar terrain to what the course offers) and then running back up the hill. This will get you ready for the course. Mile 17 to 21 literally goes all downhill to all uphill. Simulating that is key. But the beauty of Boston is that you'll have so many spectators along the course cheering you on that you kind of forget how much pain you're in. — Shalane Flanagan
Cross Training
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Cross training is key to give your body a little rest from running. On days that I'm fatigued and my legs just can't get back under me and recover, I like to hop in the pool. After a long run, I'll go in a pool, which seems to stretch my spine and hips. I don't swim hard, but it loosens up my legs. Also, yoga is great for cross training and recovery. Runners get tight hips and yoga is perfect to loosen them up, relax, and stretch out. — Shalane Flanagan
Taking Time Off
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Rest is just as important as long runs, tempo training and hill repeats. Runner's don't like to take time off, and I'm just awful at resting, but it's got to be done. Relaxing will actually help you perform better. It gives time for the body to recover, distress, and recoup. It allows time for your mind to calm down too. — Shalane Flanagan
Plan Your Post-Race Recovery
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After a race give your body down time and allow it to repair. After an event I take a vacation with my family. This forces you to not run. It's something for you to look forward to during your training so you once you cross the finish line you can go celebrate your accomplishments while repairing your body. — Shalane Flanagan
Prepare for the Hardest Mile on Course
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Come mile 16, you'll come screaming down and then you go right up. It flattens out a little after mile 17, but then it's just rolling hill and hill up to mile 21. It just seems endless, but of course beautifully planned. So it's just getting your legs ready for all the down hills and then fighting through the uphill. — Shalane Flanagan
Race-Day Morning
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Before you head to the start line, it's always important to feed your body with the right fuel, just ask Flanagan. "I get up about four hours before the race. I take a good shower, eat a good breakfast, have my coffee, and make sure I'm warmed up. I always make sure I triple knot my shoelaces too. As I get to the start line I make sure I loose and warm. I do a 15-minute warm-up, which consists of a light jog and dynamic stretches." — Shalane Flanagan
Ease Your Nerves
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No matter how many races I've done, I always get nervous before I start. Race-day is the time to display off all of your hard work. But you can use those nerves to your advantage. To calm my nerves I probably go pee like 20 times and then I tell myself I've got this. It's just like practice. Once I start, I just get in the zone and treat the race like practice. &mash; Shalane Flanagan
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