How to PR your first Boston marathon may be something that sounds impossible!  That is what our Healthy Runner coach Lu did for the 2021 Boston marathon!  In this episode, coach Lu provides his reflective thoughts  and lessons learned from his amazing feat, crushing a sub 3 hour marathon personal best during his first Boston marathon.   Coach Lu talks about the following topics and so much more in this value packed episode: Race recap of the 2021 Boston marathon Why is the Boston marathon such an historic race What makes Boston special for so many runners How to BQ or qualify for the Boston marathon How to PR your first Boston The most fun race course with the “scream tunnel” and “heartbreak hill” Boston race preparation Fueling for Boston Boston race strategy Benefits of run coaching Strength training specific for the Boston course   Want to work with Coach Lu to get a marathon PR or train for the 2022 Boston marathon?      Grab your slot on my calendar here to see if you are a good fit for our brand new Healthy Runner Coaching program: https://calendly.com/duanescotticoaching/30-minute-strategy-session    Resources mentioned in this Episode: 5 Minute Warm Up For Running:  https://youtu.be/5cKxUUVeVVI Episode 72: What Pace Should I Run with Coach Lu https://sparkyourtraining.com/what-pace-should-i-run/   This Episode is brought to you by:   Edge energy from UCAN.  Edge is the first and only on-the-go training fuel powered by SuperStarch, putting you in the ideal performance state by keeping blood sugar stable. This episode is brought to you by UCAN! Click here and use code HEALTHYRUNNER for 20% off your entire UCAN order!  Learn more about how SuperStarch unlocks and sustains optimal output, reducing fatigue without spikes or crashes and is backed by science. We’ve got a special offer for you where you can save 20% by using the code HEALTHYRUNNER.  Just head to: https://ucan.co/share/duane.scotti/ and use the code HEALTHYRUNNER at checkout to save 20%!  Also Sponsored By... Tracer2 by Noxgear.  The Tracer2 keeps you safe while you run by pairing powerful multi-color LED fiber optics with ultra-reflective 3M patterns and fluorescence.  The Tracer2 maximizes your visibility through changing light, weather conditions, and in the glare of headlights.   Learn more about this amazing product that has been recently re-engineered for a better fit, higher visibility, more color modes and twice the LEDs for your brightest move yet.  Just head to: https://noxgear.com and use the code HEALTHYRUNNER at checkout to save 35%!   Connect with Coach Lu:   Facebook: Lufeng Zou Healthy Runner Facebook Group: https://www.facebook.com/groups/HealthyRunnerGroup/ Instagram:  @lucio_run_fitness    Are you a dedicated runner trying to get out of the injury cycle or a frustrated runner looking to get faster?     Get stronger, run faster, and become a lifelong injury free runner with our 16 week 1-on-1 Healthy Runner Coaching Program.  Get the support, structure, and accountability from experts in the health and running industry.  Personalized easy to follow plans tailored to your unique needs and busy life.   If you’re interested in learning more, we’ve got a behind the scenes video tour of our coaching program and hear from many of our athletes who were struggling with the same sticking points that you are.  Just head to: https://learn.sparkhealthyrunner.com/coaching   Connect with Dr. Duane:   Instagram - @sparkhealthyrunner Join Our Healthy Runner Facebook Community Subscribe to our YouTube Channel duane@sparkyourtraining.com www.sparkhealthyrunner.com   Listen & Subscribe:   Apple Podcasts Spotify Stitcher Google Play iHeartRadio Amazon Music Website