The Surprising Secret to Achieving Your Race Goals Sooner

Everyone knows you’ve got to pace yourself in a marathon.

Go out too hard, and you’re toast before the race is half over. And you won’t just lose a few minutes, either: starting too fast can turn race day into an utter disaster.

This is exactly what happened to me during my first marathon. My friends and I took off at Boston-qualifying pace, aiming for a 3:10:59 that we truly had no business attempting.

By mile 18, we crashed. And instead of a 3:10 or even a 4 hour marathon, it took us 4 hours and 53 minutes. Over 100 minutes slower than the time we had naively set out to run when we signed up on a whim six months earlier.

But what if I told you this same concept of pacing should apply not just on race day, but to your entire next few years of running?

Don’t make the mistake I did …

I tell my Boston-qualifying story a lot, but here’s something I’m not so proud of: it took me almost eight years to go from 4:53:41 to 3:09:59.

A nice story, sure. But what stings is to realize that if I were smarter back then, if I had known how to pace myself race-to-race, I could have gotten to Boston in three years, not eight.

After that humbling first marathon, I wanted even more badly to qualify. So I did what came naturally to a goal-driven kid like myself, and said, “I’m going to run another one, and this time, I’m going to do it.”

I told everyone, bet people money. Invited friends to come watch me to do it. Create accountability, right?

This time, I missed it by 42 minutes.

So what did I do? You guessed it: I said I was going to qualify for Boston the next time. And again I failed, improving by only a few more minutes.

In some way, this was progress. So I did it again and again — starting out every training cycle with the goal of qualifying — until eventually I did run my 3:10, six months after going vegetarian and starting this blog.

But do you see what I did wrong?

We overestimate what we can achieve in a year, but dramatically underestimate what we can achieve in a decade.

You probably know that I’m a big fan of setting big, unreasonable goals. Boston certainly “qualifies” (wow, sorry, couldn’t resist).

But I also now know how important it is to give yourself time to make those crazy goals happen. The quote above makes that clear: think big, but start small.

In other words, be patient. That’s one thing I wasn’t.

My philosophy was “Act as if my life depends on qualifying for Boston in my next marathon.” I thought that by aiming so high, even if I missed, it wouldn’t be by much.

What I learned, the hard way, is that running doesn’t work like that.

Do you know what happens when you set your training paces too fast? When you should be doing tempo runs at an eight minute-per-mile pace, but you’re trying to do them at 7:30?

Yes, it’s really hard. But you actually get faster, for a little while.

And then you get hurt.

And then, instead of taking you six months between marathons, it takes you a full year just to get back to a start line.

And that’s the sad irony of it: the faster you try to get there, the longer it will take.

What to do instead

I’m never going to tell you not to think big. In fact, go ahead and think bigger.

But do yourself a favor, and give yourself time.

If you’re 40 minutes away from qualifying for Boston, but you can’t let go of the idea that you can get there … well, congratulations. Most people don’t dare to think that big, much less admit it.

Or if your go-to joke is the “I only run if I’m being chased” one (and come on, let’s put that to bed, please) but somewhere in your heart you wonder what it’d be like if you — yes, you — could run a marathon, then again, you have my admiration and respect.

But please, don’t set out to go from couch to marathon, or from 4 hours down to 3:30, this year. You’re setting yourself up to get hurt, or at the very least, to take unnecessarily long to reach your goal.

If it’s a marathon you want to run, become a runner first. Do the 5K this year, 10K and half marathon next year. You don’t have to wait to make the plans, though — in fact, today, you can take out that calendar and figure out what marathon you’re going to run two years from now.

Same with qualifying for Boston. If you’re 30 minutes from where you need to be, what’s a fast race you can run next fall? Good. Now plan one for this fall and next spring, spacing them six months apart, and now you’ve got three steps instead of one. (And even that might be too aggressive, but with a plan like this, you’ll figure that out sooner and less spectacularly than I did.)

It’s a simple point, but one that so many runners don’t understand: pacing yourself doesn’t just happen on race day, it happens race-to-race.

Think big. But start small.

PS — The Roadmaps as We Know Them are Going Away!

New York City Marathon.

A few weeks ago, I wrote about the rebranding and big shifts happening here at NMA.

In that post, I mentioned that we’ve got some new stuff in the works. So to avoid having a million different products, I’ve decided to combine all our running Roadmaps — the plant-based guides to your first 5K, half marathon, and marathon which have helped thousands of runners already — into one big, “Roadmap 2.0” system, designed to take a new runner all the way from 5K to marathon.

It’ll have new video, audio, and of course the training plans and meal plans that are in the current Roadmaps, but because of all that, it’s going to be more expensive (about twice as much as the Marathon Roadmap costs now).

So this is your heads-up that the individual 5K Roadmap, Half Marathon Roadmap, and Marathon Roadmap will no longer be available after this Friday. 

If you want to grab one now, before they’re bundled together and the price more than doubles, do that here.

Even better: just in case you’re thinking about getting the new, version 2.0 program later, the techy-folks way smarter than me have set it up so that if you buy a Roadmap now at the old price, you’ll get a discount code for that amount emailed to you, to use once 2.0 is ready.

Wow, that was confusing. It’s more clear here. 🙂



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  1. Thanks for this post. Just what I needed to read today and this year. I love your story so much and think of it often!!! I am only about a minute from a qualifying time after 4 marathons dropping over 12 minutes in 5 years. But I struggled this past spring, badly, no injury just slow and yucky!! Trying to claw my way out of that with a fast half plan for this fall but still climbing the hole. I am hoping for a fall marathon next year but I agree slow and steady always wins. I am hoping that taking the time I need to evaluate where I really am, focus on speed work, strength training and stretching, I can get to Boston in 2018 with a qualifying time next fall!

  2. teddybear says:

    Thanks SO much for this! As soon as it fell into my inbox I knew it was special 🙂 I’ve been having a somewhat apathetic day, and you have no idea how ridiculously relevant this is right now in all kinds of ways, for me! Heck, makes you start believing in flaky stuff about cosmic alignment and crazy things lol 🙂

    Tomorrow is a new day…

  3. Sean Casey says:

    Thanks always for the inspiration. I have been is a long term running downward spiral i am looking to reverse. I was glad to learn that i ran a faster marathon than Matt! 🙂 Keep up the good work.. No meat, no problem!

  4. i run ultra marathons; 100 milers and multi day races it is a blast; eating is not a prob b/c many of the races are stocked w/different foods and it is not hard to find something. i also carry a small fanny pack w/some small food in that in plastic baggies. potato chips; m & ms; bananas ; rice beans and cheese this is in small portions; i do not have much problems and over the yrs developed my own ways

  5. Great advice! Oftentimes in our eagerness to reach our goals we set out too fast and then end up falling apart in the process. It is wise to not only slow down in terms of being realistic about our goals, but also in the pace we set out to do both in races as well as in training. If you’re interested check out my web site post (“How I Increased My Weekly Mileage From 50 to 100 … In One Week” at, which discusses how slowing my pace during my training runs resulted in me knocking off 12 minutes from the same marathon last year, qualifying for Boston, and running my fastest marathon in 14 years.

  6. Awesome post! It really does boil down to mindset. “Mind over matter” is such a terrible cliche, but in certain instances, it’s totally on point.

    Thanks for sharing!


  7. Francisca says:

    Hahaha! It’s funny thinking how i have never run a marathon race before, only few miles run that i enjoy every once in a while. I wonder if i can have such courage. And thinking of eating plant base meals, will that give the energy required for the race?

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