Boston Qualifier Questionnaire: Charlie

Name Charlie

Sex: Male

Age (at the time of first BQ): 45

Height (at the time of first BQ):  5-7

Weight (at the time of first BQ): 140

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

How long had you been running when you ran your first BQ? 30 years

Did you run in college or high school? Yes

What was your approximate lifetime mileage at the time of your first BQ? 20,000+

How many miles did you run in the year before your first BQ? 1100

Approximately how many races did you run in that year? 12

Did you follow a canned program? If so, which one? If not, can you give us an idea of what your training philosophy was? Focused on increasing long run every couple of weeks until I could go 26 miles

Did you run with a running club or utilize a coach? No

Did cross training play a role in your training? If so, how? No

Did speed work play a role in your training? If so, how? No

Any other thoughts you would like to share with those of working towards a BQ? After having run Boston 3 times now, I would say weekly/monthly mileage is the single most important factor. Being able to run 50+ miles weeks consistently is most effective training, then sprinkle in all the other extras.

The Boston Qualifier Questionnaire – Simon, Raymond and Benard

This is a cool one, and a first for the project. Three runners from the same club all qualified at the same race and sent in a joint response! For two of them, it wasn’t the first time they bq’ed, but for one of them it was.

Its also worth mentioning that Bernard Onsare is an elite runner, he WON the calgray marathon in 2013. Interesting, he also doesn’t track his miles.

Anyway, cool to see a group of runners do this together. Thanks so much for taking the time to share you story Raymond, Simon and Benard!

 

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Raymond, Benard and Simon

Names: Raymond Ong

Simon Ong

Benard Onsare

 

Club Website: https://www.facebook.com/obathletics/

Raymond’s Social Handles: https://www.instagram.com/rayong111/?hl=en

Simon’s Social Handles: https://www.instagram.com/simon.ong88/?hl=en

https://twitter.com/simonong88?lang=en

https://sites.google.com/site/yycmarathoner/

Benard’s Social Handles: https://www.instagram.com/benard.onsare/?hl=en

 

Sex: Male

 

Age: Raymond Ong 24 (first BQ)

Simon Ong 29

Benard Onsare 34

 

Height

Raymond Ong, Simon Ong, Benard Onsare 5’8

 

Weight

Raymond Ong and Benard Onsare 58 kg (127 lbs)

Simon Ong 78 kg (171 lbs)

 

At which marathon did you get your BQ?

Toronto Waterfront Marathon 2017

 

Tell us about the race

Toronto Waterfront Marathon is one of the fastest running courses in North America. The organizers claim it is the second fastest course in North America. Although there are “mini” hills, the course is pretty flat and fast. Race morning starts with a temperature of 14 degree Celsius, which is optimal for anyone looking to run a personal best, or to obtain a Boston-qualifying time. There is relatively no wind, unlike previous years. However, as the race progresses, the temperature can reach to as high as 21 degree Celsius, making it hard to maintain the planned marathon pace. There is an aid station at every 2 to 4 km, which helps the participants to stay hydrate and fuel.

 

How long had you been running when you ran your first BQ?

Raymond Ong earned his first BQ this year, and he has started running consistently for 3 years.

Simon Ong has earned his first BQ at Toronto in 2014, but this year, he managed to earn a second sub 3 marathon under his belt. Simon has been running for 6 years.

Benard is running his 23rd marathon, and has been in the elite marathon field for over 20 years.

 

Did you run in college or high school

Both Raymond and Simon have no running experience in high school or college. As in the article found in the Impact Magazine (http://impactmagazine.ca/fitness/running/simon-ong-raymond-ong/), Raymond went through a struggle with alcohol and smoking, and Simon went through a weight struggle. Raymond took up running under the influence of his brother, Simon, who lost over 60 pounds from running alone. Both Raymond and Simon took up running in their early mid-20’s.

Benard ran at a very early age.

 

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

Raymond Ong’s approximate lifetime mileage before his first BQ: 4,000 km in the last 3 years of running

Simon Ong’s approximate lifetime mileage before his first BQ in 2014: 6,000 km, however for this training, he put over 2200 km for the 22 weeks of marathon training (this year)

Benard Onsare’s approximate lifetime mileage: Does not count his miles

 

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

Raymond ran 2,524 km this year before his first BQ.

Simon ran approximately 1,880 km the year before his first BQ in 2014. This year (2017), he put in 3,800 km before his BQ and sub 3.

Benard does not really keep track of his mileage.

 

Approximately how many races did you run in that year?

Raymond ran 5 races this year before his first BQ (‘1’ 3 km race, ‘1’ 5 km race, ‘2’ 10 km race, ‘1’ half marathon)

Simon ran 10 races this year (‘1’ 5 miles, ‘1’ 5 km race, ‘4’ 10 km race, ‘4’ half marathon)

Benard ran 6 races this year (‘4’ 10 km race, ‘2’ half marathon)

 

Did you follow a canned program?

 

Our training philosophy is to challenge the body and legs, but giving it enough time to adapt before adding a new challenge or stimulus. We believe in order to be a well-rounded runner; we must do a mix of everything (hills, speed, easy, tempo, long run). It’s like cooking chili, we cannot emphasize on only one ingredient. We must listen to our body, if our body is not ready for the next challenging workout, we either rest or do easy recoveries run. We limit to approximately 2 hard workouts a week, and the rest would be very easy conversational run.

 

Did you run with a club or utilize a coach?

We do not have an official club, but Benard Onsare has started the OB Athletic Club (based out of Calgary, Canada). It’s open to everyone. It is beneficial to do run as a group, because it keeps everyone honest, and accountable. Also, we are able to motivate each other, and to give each other feedback.

 

Did cross training play a roll? If so, how?

Both Raymond and Simon do weight training as their cross training. It improves speed, but also prevents running injuries down the road. However, to be good in running, we believe we have to run a lot, as we get good at what we practice often (Rule of Specificity).

 

Did speed work play a role? If so, how?

Most of our speed work is from doing hill work. When we are able to run fast uphill, then running fast on flat ground would seem much easier. Also, it teaches the body to run with better form, and it builds strength to handle the distance of a marathon. We often say to see running hills as “opportunity” to become faster.

 

Any other thoughts you’d like to share with those of us working towards a BQ?

It is important to see your training in a bigger picture. What we are trying to say is, there will be moment where you will experience the lows in training (e.g. GI upset, minor injury, sickness, unable to complete the workout or long run, etc.). In that moment, it is important to remind yourself that one “low” moment will not ruin your whole training plan. Treat it as a learning experience, and move on! Learn to trust your training plan, fitness, and have faith in yourself. If you do not believe in yourself, then it is very difficult for your mind to direct your body to achieving your desired goal. Do not be afraid of failure, as failure is part of the road to success, but success is much further down the road. Keep working, and sooner or later, you will achieve your BQ!

The Boston Qualifier Questionnaire – Dave Munger

Name

Dave Munger (http://mungerruns.blogspot.com)

Sex:

Male

Age (at the time of first BQ):

44

Height:

6’2″

Weight (at the time of first BQ):

190

At which marathon did you get your first BQ?

Richmond 2011

Tell us a little about the race.

Richmond was the perfect race to qualify for Boston — perfect weather, perfect terrain, perfect race organization. I needed a 3:25 to get in, which worked out to a 7:49 pace. I opted to go out around 7:30 and kept that up for the first half of the race. With some time in the bank I kept it under 7:49 through 20 miles. Then it was that tough slog to the finish. My slowest mile was 8:30 but I managed to hold it together enough to finish in 3:22:55, a 15-minute PR and a BQ!

How long had you been running when you ran your first BQ?

30 years

Did you run in college or high school?

Yes

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

20,000

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

2,700

Approximately how many races did you run in that year?

10

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

Yes, Jack Daniels

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

Yes

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

Not much. I did a little strength training, Pilates, that sort of thing.

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

Yes, I did a lot of intervals and tempo work. I think that helped get me comfortable and strong for MP

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

For me, high mileage is the key to a marathon training plan. I need to run a lot of miles at an easy pace. Just getting those miles under my feet seems to be the only way to really kill it on race day. And of course, always be aware of your body and deal with any signs of injury sooner than later!

The Boston Qualifier Questionnaire — Jason Martin

Name

Jason Martin

Sex:

Male

Age (at the time of first BQ):

29

Height:

 

Weight (at the time of first BQ):

165

At which marathon did you get your first BQ?

Thunder Road, Charlotte, NC

Tell us a little about the race.

First marathon, 2008 Thunder Road. Had run 3 half marathons in the previous 2 years. Evenly paced first 17 miles, 7:05s. Was trying to run under 3:05. Stopped for a quick potty break betwen mile 17 and 18. HUGE mistake. Spent the next 4 miles trying to catch up to group I was with, running 6:55-7:00 per. That fried me. Tough last 5 miles. finished in 3:09. Got in to Boston that December. This was before the window for registration was super tight.

How long had you been running when you ran your first BQ?

4 years

Did you run in college or high school?

No

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

6,000 miles

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

2,200

Approximately how many races did you run in that year?

3

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

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

No

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

No

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

No

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

Every long run needs to finish fast. No sugar or gatorade after 15 miles.

Boston Qualifier Questionnaire – Rory Jenkins

Name

Rory Jenkins

Sex:

Male

Age (at the time of first BQ):

19

Height:

6’1’

Weight (at the time of first BQ):

180

At which marathon did you get your first BQ?

Baltimore Marathon

Tell us a little about the race.

I sat out cross country season for my college and decided to do a fall marathon for fun. It was my first marathon or any race over 5 miles for that matter. I was in about 16:40 5k shape at the time and had done 20 mile training runs pretty easily under 7 min pace. I figured I could at least run under 2:50. Race went off, and I felt great. First half was in 1:21 but by 18 miles the adrenaline rush was over and the wall hit me hard. I had to walk jog the last 8 miles. I felt like it was taking forever and I was going to run 4 hours or something, but really I did not slow too much on the running sections and only lost time on the walking I did.

How long had you been running when you ran your first BQ?

4 years

Did you run in college or high school?

Yes

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

5000

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

2500

Approximately how many races did you run in that year?

8

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, but similar to Daniel’s philosophy

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

No

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

Biking/weight training 1-2 a weeks

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

Yes, I always love mixing things up to push myself and keeping the workouts interesting.

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

 

Boston Qualifier Questionnaire – JT

JT qualified in 1983! Always cool to get a response from someone who ran Boston back in the days of the first running boom!

Name

JT

Sex:

Male

Age (at the time of first BQ):

29

Height:

5’10”

Weight (at the time of first BQ):

146

At which marathon did you get your first BQ?

1983 Grandma’s, Duluth MN

 

Tell us a little about the race.

Ran 2:40:18, my first and only marathon. 6:20 at the mile, 60:00 at 10, 1:20 at 20. Ran the last 10K in 40:18. To this day I keep asking why the hell I couldn’t have run 19 seconds faster!
Never ran Boston. Didn’t feel confident I could go any faster so I passed on it.

How long had you been running when you ran your first BQ?

6 years

Did you run in college or high school?

No

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

6,000

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

2,500

Approximately how many races did you run in that year?

20+ (5Ks to 1/2 marathons)

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,

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

No

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

Didn’t

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

Probably stepped on the track 10X or so to run repeat quarters, fartlek workouts were definitely part of my training.

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

I was a 37 minute 10K guy in my late 20s running 30 miles a week. Made a commitment to run my marathon about 9 months ahead of the race. Slowly and steadily built my mileage up to 50-60 miles / week. About 3 weeks to a month prior to the race I had two 70+ mile weeks. Had 6 or so Sunday long runs of 20+ miles. Longest was 24 miles about three weeks prior. I tried to focus on making miles count. I was always looking to train at 45 seconds slower than my 10K race pace. As I was getting closer to my marathon my 10K PR dropped to 34:30 so I ran a lot of miles in the 6:15 – 6:30 range. Raced a lot on Saturdays before a Sunday long run. My Sunday long runs were always under 7:00 pace. FYI, just read thru my training journal a few weeks ago.

The Boston Qualifier Questionnaire — Peter Buehler

Name

Peter Buehler

Sex:

Male

Age (at the time of first BQ):

22

Height:

5’7’

Weight (at the time of first BQ):

134

At which marathon did you get your first BQ?

Neuf-Breisach, France

Tell us a little about the race.

Flat, out and back, 500+ runners went sub 3hrs

How long had you been running when you ran your first BQ?

4

Did you run in college or high school?

No

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

6000

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

2500

Approximately how many races did you run in that year?

20

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, mileage, hills and frequent races

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

Yes

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

No

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

Races, Fartlek, Hills, Tempos

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

No need for track training, Weight matters Use races experience 10mi or Half Marathon as speed training
Consistency year around is the biggest factor