“Consistency is the key.  Staying healthy and training smart pays off.” Wise words from Wally D. Thanks Wally for taking part!

Name: Wally D

Sex: M

Age (at the time of first BQ):   35

Height:   6’1

Weight (at the time of first BQ):   165

At which marathon did you get your first BQ? Tell us a little about the race.

1993 Kiawah Marathon – flat race on resort island near Charleston SC –  it was very small, less than 300 runners.  The race grew a lot the next few years after getting listed in Runners World as a great place to BQ

How long had you been running when you ran your first BQ? Did you run in college or high school?

I ran track in HS.  Ran my first marathon in college in 1978.    So I had been a ‘runner’ for about 17 years.  I ran 3 marathons while in college, including a 2:54, but that wasn’t a BQ in 1983… didn’t run another one until Kiawah in December, 1993.

What was your approximate lifetime mileage at the time of your first BQ? 

No idea, probably somewhere between 10 and 15,000 miles

How many miles did you run in the year before your first BQ?

~1,000

Approximately how many races did you run in that year?

I didn’t keep track of mileage, but I did keep records of races – I ran 15 other races, including multi-sport events that year.

Did you follow a canned program? If so, which one? If not, can you give us an idea of what your training philosophy was?

No, I designed my own training program.  I ran 3 times a week, and cross trained the other days.  Took one or two days off a month.   I rode my road bike and beach bike 2 or 3 times a week.  I worked out in the gym – upper body and core strength –  3 days a week.  I swam occasionally. I paddled a sea kayak several times a week.  Frequently did multi sport workouts, biking and running, biking and kayaking….

Did you run with a running club or utilize a coach?

No

Did cross training play a role in your training? If so, how?

See #7

Did speed work play a role in your training? If so, how?

Yes.  I did repeats by time, 3-6 minutes hard, on the beach.   Also did a few 5k races and treated them as speed work.

Any other thoughts you would like to share with those of working towards a BQ?

Consistency is the key.  Staying healthy and training smart pays off.

I am a believer in quality over quantity.  I think the quality of the training is more important than total mileage.  Marathon pace training/practice is essential.   Practice your fueling and hydration plan on your long runs.  Practice your pre-race meals – including the couple of days before the race, so you know what you can and can not tolerate.

On race day:  Plan the Run.  Run the Plan.  Stay in control early in the race.  More BQ attempts are ruined by poor early pacing than by anything else.