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A practical course strategy for Boston that covers race-day logistics, pacing, hills, and fueling, so you don’t give your race away before Heartbreak Hill.

The Boston Marathon itself doesn’t test how fit you are. It tests how well you understand what you’re stepping into. It tests how well you can plan and prepare.

The course gives you just enough early to make you believe you’re having a great day. Downhills feel free. The pace comes easily. And somewhere between Hopkinton and Wellesley, it’s all too easy to lose sight of the fact that you might be borrowing energy from later you.

AIn this episide, youll learn to understand why Boston is hard, how to approach it with intention, and when to hold back even when everything feels right.

Boston isn’t about surviving the hills. It’s about arriving at them with something left.

Episode Description

In this joint episode of the Allie G Show and Legwork, Alex, Matt, and Molly break down how to approach the Boston Marathon from start to finish with three primary sections: race day logistics, a section-by-section course strategy and analysis, and race week and day nutrition and fueling.

Drawing on their own experiences across multiple Boston races, they explain why the course is more tactical than it looks—and how small decisions early in the race can shape the final 10K.

Together, they cover:

• How to plan race weekend logistics, including the expo, transportation, and starting village

• What makes the Boston course deceptively difficult despite being “net downhill”

• How to pace the early miles so you don’t give back time later

• A section-by-section breakdown of the course, including the Wellesley tunnel, Newton Hills, Heartbreak Hill, and the Citgo Sign

• Why Boston rewards restraint early and patience through the middle miles

• Common mistakes runners make in the first 16 miles—and how to avoid them

• How to think about fueling, hydration, and carb loading for race week and race day

• Adjusting your strategy based on weather, effort, and how the day unfolds, and

• What to expect in the final miles and how to close the race strong

Along the way, they share lessons from past races, including pacing mistakes, fueling issues, and what it actually feels like when the race turns.

Whether it’s your first Boston or you’re trying to run it better than last time, this episode gives you a clear framework for approaching the course with intention.

Chapter List

00:00 The Allie G Show and Legwork Joint Podcast - An Overview of our Boston Marathon Strategy Episode

03:27 Personal Boston Marathon Journeys

07:13 Role Models In Sport and Mental Approach to Boston

12:48 Getting To The Expo and Bib Pick Up

13:53 Race Morning Planning and Breakfast Strategies

15:34 Transportation To the Start

21:36 Starting Village

25:39 Leaving Starting Village and The Walk To The Start

28:59 Brief Intro to Pre-Race Nutrition

34:31 The Technical Challenge of the Boston Marathon

42:47 Experiences and Lessons from Past Marathons

46:51 The Tactical Nature of the Boston Marathon

47:35 Breaking Down the Course: Elevation and Strategy

48:44 Breaking Down the Course: Elevation and Strategy

51:47 Boston Marathon Section Analysis: The Start Through Mile 4

56:21 Boston Marathon Section Analysis: Mile 4-15

59:07 Boston Marathon Section Analysis: Mile 15.5-21 Newton Hills

01:05:31 Boston Marathon Section Analysis: Mile 21-24 Post Heartbreak Downhill Stretch

01:09:22 Boston Marathon Section Analysis: Final 2 Miles and your Left on Hereford, Right on Boyleston

01:11:06 Nutrition Leading Up To and During The Race - Carbloading!

01:17:35 Nutrition on Race Morning

01:19:06 Science of Fueling Generally and On Course Nutrition

01:22:45 Hydration On The Course (Gatorade)

01:30:15 Adjusting Your Race Day Nutrition Strategy Depending on Weather and Fueling For Recovery

01:34:22 Post-Race Recovery and Celebrations

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Allie G Show Instagram

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Summary:

The conversation covers the preparations and excitement for the Boston Marathon, including live interviews, podcast recordings, and the Boston Weeks series. It also delves into the approach to the marathon, racing strategy, and the fuel plan for the race. The conversation covers pre-race nutrition, insider tricks for race day, carb loading, unconventional pre-race meals, race weekend logistics, expo experience, pre-race rituals, setting race goals, and post-race reflections and recovery.

Chapters

• 00:00 Preparations for the Marathon

• 10:26 Approach to Boston Marathon

• 22:26 Fuel Plan for Marathon

• 29:34 Race Weekend Logistics and Expo Experience

• 47:41 Setting Race Goals and Expectations

• 53:09 Post-Race Reflections and Recovery

Summary:

Join us as we explore Eric Mochnacz's incredible journey through the world of Run Disney, from his early days of running in college to completing 48 races and preparing for his 50th. Discover the evolution of race challenges, medals, costumes, and the transformative power of running. Eric Mochnacz shares his extensive experience with Disney races, including the challenges of race day logistics, weather, training, and the mental aspects of completing the Dopey Challenge. This episode offers valuable insights for runners of all levels aiming to understand the dedication and planning required for such events.

Eric’s Instagram:

https://www.instagram.com/heyyyitsericm?igsh=MTNnZ2s5Mm1yN2UxcA==

Chapters:

00:00 Introduction and Setting the Stage

05:20 The Introvert in a Social World

19:59 The Journey to Running and Weight Loss

30:32 The Evolution of Running and Disney Races

39:58 Evolution of Running: From Casual to Competitive

45:13 Run Disney: A Magical Running Experience

01:00:12 Costumes and Creativity: The Fun of Run Disney

01:06:31 Weathering the Storm: Race Day Challenges

01:12:26 The Dopey Challenge: A Journey of Commitment

01:27:41 Training Realities: Balancing Life and Running

01:33:39 The Emotional Journey of Training and Finishing

01:40:40 Reflecting on Growth and Community in Running

01:55:16 The Soundtrack of a Runner's Journey

On Track 51, we welcome Dan Foley back to the pod with a special guest!

Dan Foley of Team Skinny Pig delves into his marathon experience, the emotional and mental challenges faced during the race, and the incredible support from the community.

Dan shares his race day preparation, the significance of running over the bridge, and the impact of community support on his journey. The conversation also highlights future plans for Team Skinny Pig and the various ways to support the cause. The conversation covers the topics of running, fundraising, marathon experiences, hot takes, music, memories, and fundraising success. It delves into the significance of the New York City Marathon, the impact of Team Skinny Pig's fundraising efforts, and the personal connections to music and fundraising goals.

Chapters

00:00 Introduction and Background

04:24 New York City Marathon Experience

07:09 Race Day Preparations

09:55 The Start Line Excitement

12:44 Running Through Brooklyn

15:22 The Queensborough Bridge Challenge

18:20 Mental Strategies in the Race

21:20 The Final Stretch and Decisions

23:09 The Thrill of the Race

28:01 Carrying Memories Forward

30:28 Community Support and Team Skinny Pig

32:46 Upcoming Events and Fundraising Efforts

35:57 The Power of Connection in Fitness

41:20 Personal Goals and Future Marathons

45:38 The Power of Support and Team Spirit

47:00 Running Hot Takes: A Candid Discussion

49:47 Qualifying Times: A Controversial Topic

53:17 Personal Reflections and Music Connections

⁠

Allie G Show Instagram⁠⁠

⁠⁠Dan's Instagram⁠⁠

⁠⁠Team Skinny Pig Instagram⁠⁠

⁠⁠Alex's Instagram⁠

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BIG DAY: TRACK 50 + St. Patrick’s Day! 🍀

🍀 Please support Patrick’s fundraiser for Nationwide Children’s Hospital 🍀

This track is brought to you by ⁠⁠BAKLINE⁠⁠ (use code ALLIEG for 15% off your first order)

Join me in listening to this very special track with my friend (+ returning TAGS guest), Patrick Leber! We dive deeper into his legendary record store days, his recent running adventures across the US, life updates, and more! This track is the perfect blend of music, running, personal stories that will inspire and entertain!

00:00 Reconnecting and Catching Up

08:03 Running Adventures and Unique Races

13:56 Life Changes and Family Milestones

19:55 KISS Bamd Stories and Musical Memories

25:56 Reflections on Music and Influence

29:50 Celebrating Musical Connections

32:26 The Legacy of Concert Venues

33:38 Concert Stories and Anecdotes

50:06 The Stories Behind Band Names

57:28 Understanding CRM in Marketing

58:30 The Joy of Being a Fan

58:58 Looking Ahead: Running Goals for 2026

01:01:49 Fundraising and Community Support

01:03:28 Exciting News: A New Marathon Challenge

01:06:58 The Journey of Writing a Second Book

01:12:06 A Heartwarming Story of a Special Jacket

01:17:55 Hot Takes on Music and Running

Join us for track 49 with Holly as she shares her inspiring journey from a non-runner to completing her first marathon at Chicago. Discover her training insights, community support, and how music fueled her race day experience. Join us for a lively conversation with Holly Kabler as we explore marathon training, community building through Peloton, race strategies, and personal stories. Holly shares her insights on race day prep, community support, and her journey from beginner to marathoner, inspiring listeners to pursue their running goals.

Instagram.com/The_AllieGShow

Instagram.com/crabbie_kakes

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00:00 Introduction to Holly Kabler

04:01 Holly's Journey to Running

06:54 The Decision to Run a Marathon

09:59 Training for the Chicago Marathon

13:02 Race Day Experience

15:59 Post-Race Reflections

24:12 The Joy of Running and Community

27:01 Music and Motivation During Races

31:08 Setting Goals and Future Races

35:57 The Power of the Peloton Community

40:13 Memorable Race Experiences and Support

42:14 Balancing Running with Family Life

44:01 The Journey to Fitness Enthusiasm

45:59 Finding the Right Instructors

49:24 Running Techniques and Strategies

53:15 Essential Gear for Runners

57:01 Innovative Solutions for Running Challenges

59:09 Hot Takes and Personal Insights

01:01:32 Creating a Running Playlist

01:05:41 Introduction to the Journey

01:05:43 Holly's Marathon Experience and Community Support

Amanda shares her unexpected journey into marathon running, her experience running the 2025 New York City Marathon for her son with cerebral palsy, and the community support that fueled her journey. This episode highlights resilience, community, and the power of doing hard things.

03:38 Amanda's Journey to Running

07:26 The Decision to Run the NYC Marathon

10:09 Training and Support System

13:23 Fundraising for a Cause

16:08 Race Day Experience

22:00 The Marathon Begins

24:54 Running Through NYC

26:50 The Emotional Journey of Running

27:27 The Marathon Experience: Emotions and Challenges

30:13 Support and Motivation: The Power of Community

32:43 Fueling the Journey: Nutrition and Strategy

37:42 Training Insights: Gear and Preparation

41:25 Music as Motivation: The Playlist Effect

44:26 Celebration and Reflection: Post-Marathon Joy

46:37 Hot Takes: The Reality of Marathon Training

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CPARF - Cerebral Palsy Alliance Research Foundation

This track covers Doug’s journey in running, from early experiences to participation in various races. It highlights the impact of the Peloton community, virtual runs, and the speaker's unique experiences in the Army and running the Sydney Marathon. The theme of community and inclusivity in running is prevalent throughout the conversation. The conversation delves into the power of community and support in running, the challenges faced during races, the experience of running for charity, the beauty of progression in running, and the importance of fueling and community positivity. The guests share insights on learning from race experiences, the significance of fueling in running, the impact of community support, and the continuous learning journey in running.

Doug’s fundraiser for Team Skinny Pig: https://danafarber.jimmyfund.org/site/TR/RunforDana-Farber/RunforDana-Farber?pg=team&fr_id=2530&team_id=34064&utm_source=ig&utm_medium=social&utm_content=link_in_bio&fbclid=PAdGRleAQNE0pleHRuA2FlbQIxMQBzcnRjBmFwcF9pZA8xMjQwMjQ1NzQyODc0MTQAAaenrdEQdyLL0x-YsptdWo5vCtqmmxiea06s3uSXRAAH0iUk2ZLYTxRKZ6wzag_aem_e6K4jdmswOfB03iT0txeGQ

Brought to you by Bakline + Monday Night Media

Takeaways

• ​Community and inclusivity in running
• ​Finding unexpected appreciation for running
• ​The impact of the Peloton community on running Learning from race experiences
• ​Importance of fueling in running
• ​Community support in running
• ​Continuous learning in running

Chapters

• ​00:00 Introduction and Background
• ​04:51 Running in the Army
• ​10:57 Peloton and Running
• ​22:57 Running the Sydney Marathon
• ​30:04 Participation in Various Races
• ​36:45 The Power of Community and Support
• ​44:37 Running for Charity and Personal Growth
• ​01:04:11 The Importance of Fueling and Community Positivity