This meant she spent a decent amount of time on the treadmill with a teammate or her coach updating her on blood lactate numbers, offering a more objective view on her efforts. Her shorter workouts, typically focused on improving threshold pace, included lactate testing. Those three days of recovery also meant Bates didn’t have to worry about recovering quickly, which not only helped her improve her long run physical performance, but also her mindset going into those lengthy miles. “ enables us to emphasize the long runs a little bit more,” she said, which allowed her to focus on maintaining a solid pace over 20-plus miles. That allowed her to have a three-day recovery after the long run-and by recovery, she means an easy 12 miles in the morning, or 12 in the morning and another five in the evening. Play icon The triangle icon that indicates to play Find a training cycle that works for youīates’s Boston buildup involved a 10-day training cycle, with two workouts and a long run. We sat down with Bates to find out how she trains for and recovers from big races-and big wins like her day in Boston-and how she stayed so strong, straight through the finish.
Her strategy paid off in a 2:22:10 finish and a personal best. “And he said, ‘just go for it.’” Bates only fell behind the pack in the final few miles, still looking strong, with a solid stride, proud posture, and an ease to her steps. “I got to mile 20 and I was still in the lead, and I just looked at my coach who was at mile 20, and was like, ‘I guess I’m in the front,” she said at the press conference after her finish, shrugging. The plan for Boston wasn’t to stay with the lead pack on Monday-in fact her coach told her not to-but she did for the majority of the race because she felt so great. So, it is a risk going either way, but that’s the way that I feel most comfortable and most confident, running my own race.” “But I think that if I were to have tried, I might have DNFd or slowed down a lot and maybe not have placed as well as I had. “I was kind of left behind the front pack, and then I was never able to catch back up,” she said.
Bates spent the majority of her long runs solo, though her Team Boss coach, Joe Bosshard, or teammates drove along to serve up her midrun fuel. She honed that confidence on the streets of Boulder, Colorado, for her buildup, where she focused mostly on running off feel, listening to her body, and improving her own pace.
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“I didn’t choose Boston right off the get go because I wanted to be ready, I wanted my body to be in the peak of its career in order to tackle these streets and do everybody proud here-not just Boston, but the U.S., and all the little girls who are going to be watching the TV like I did,” she said during a panel the Saturday before race day. Emma Bates, the fifth place finisher of the 2023 Boston Marathon and top American woman, said ahead of getting to the starting line that she felt the most confident she’s ever been.
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