This writer shaved 8 minutes off her personal best, thanks to a refreshed mindset and a few key training tweaks.

You could say I “retired” from marathons after the Boston Marathon in 2016. But really, I knew I’d come back eventually, after having kids, to see what I could do. (A marathoner never truly retires—just look at Shalane Flanagan.)
By that point, I was burnt out from the distance. I had trained for and run seven marathons over the course of roughly three years, and the cycle no longer brought me joy. So, I scaled back on my training distances.
I set out to break 20 minutes in the 5K, and I had three kids, setting (and smashing!) various goal races after each. I set personal bests in the Mile, 5K, and half marathon, which evidently made my slow-twitch, marathon muscles… twitch.
When my youngest turned 1 year old in July 2023, I thought I’d target a spring marathon. I returned to running stronger than ever after having her, thanks to a diligent postpartum recovery plan from my pelvic floor physiotherapist. However, I was also experiencing intense leg fatigue that made every workout feel like trudging through mud. I didn’t want to rush my return to 42.2 km and risk a miserable experience—at least not any more miserable than those final marathon kilometres—so I held off another year.
In January 2024, I hired a coach and thoughtfully selected the Bay State Marathon in Lowell, Massachusetts. This fast, looped course with about 150 metres of elevation was set for late October.
After months of preparation, and somehow avoiding the pneumonia my 4-year-old had the week of the race, I ran not only my fastest marathon but my most enjoyable one. I had one of those rare days when everything that could go wrong actually went right.
Here are the strategies that helped me shave 8.5 minutes off a 10-year-old personal best, break 3:30 in the marathon by running 3:23:25, and quite possibly have my best day of racing yet.
Starting With a Fresh Mindset (and Legs)
They say the body never forgets a marathon. (They also say the body forgets childbirth, and I politely disagree.) But stepping away from 42.2 km and the training it requires rejuvenated me.
“The purpose of breaks is to take the opportunity to step back,” says My Olympic Coach Hiruni Wijayaratne, who guided me through this marathon build and holds 10 Sri Lankan national records, including a 2:36 marathon.
A break “allows you to be intentional about your next step,” Wijayaratne adds, saying “a break kind of makes the heart grow fonder.” I couldn’t agree more.
Going into this training block back in June, I didn’t look at my 25–35 km long runs with dread (okay, maybe I dreaded the heat a little). I was excited, and that’s because I was coming back refreshed.
Although I hadn’t stopped running entirely over the past decade, I subbed in some swims and scaled back my long runs to around 16 km every Saturday. My weekly training hovered around 40 km over four days, with a mix of speed work, easy runs, and those 16 km sessions. I called it “training for life.”
For the marathon, my weekly kilometres increased, peaking at 74 km.
Working With a Coach
Because I wanted this training block to be both fun and successful, I invested in a coach—the same one who helped me achieve a half marathon personal best in 2021 with a 1:32, eight weeks pregnant.
As a seasoned runner and marathoner (and journalist writing about running), I consider myself knowledgeable, but I knew I’d benefit from guidance. Wijayaratne’s expertise helped make this race day a standout.
We spoke every two weeks to discuss progress, and she adjusted my workouts as needed. She also helped me maintain fitness during a trip to France in August, proving that hiking in the Alps is fantastic for glute strength!
Wijayaratne reassured me after tough runs, reminding me that fatigue and missed paces in training don’t define potential. She was right.
Smart Goal Setting, Based on Data
Although I didn’t have a recent marathon result, I had nearly a decade of data and races to guide my training. I was getting faster post-kids, so why not in the marathon?
We aimed for a 3:20–3:25 finish, setting my training paces between 4:40 and 4:50/km. My goal excited me—it gave me butterflies imagining the clock reading 3:2X.
Threshold Runs
Lactate threshold training was a game-changer. Wijayaratne prescribed intervals such as six reps of 5 minutes at threshold pace (about 4:20/km) with 2-minute jog recoveries.
Other sessions combined marathon pace (around 4:50/km) and shorter, faster intervals to build endurance and speed.
Strength Training and Physical Therapy
Less than a year before my race, I committed to weekly barre classes. This consistency improved my balance, glute activation, and upper body strength. Programs like barre and Pilates target stabilising muscles, essential for runners.
I also saw a physiotherapist weekly, addressing imbalances and tightness.
Slow Long Runs
I slowed my long runs to about 5:45–6:00/km, focusing on endurance without overexertion. This discipline helped me conserve energy for race day, proving that easy runs truly pay off.
By embracing a refreshed mindset, thoughtful training, and a strong support team, I achieved my best marathon yet—and loved every moment of it.