Over the past two years, I've written plenty on No Meat Athlete about the changes I made to get fast enough to qualify for Boston.

I've talked about how I stopped getting injured, how I improved my form, and the mindset that was required to take that much time off my first marathon.

But it was all scattered among lots of posts — some bit-size tips here, a few more there. Good information, but hard to put together into any sort of cohesive plan.

Not anymore.

Yesterday I published a huge, 15-page PDF report about what I did to get so much faster. It's called The BQ Blueprint: 5 Keys to Running Your Fastest Marathon and Qualifying for Boston.

It's the most I've ever written about getting faster and qualifying for Boston, and it's entirely free to download. You'll get it immediately when you sign up here.

What's in the blueprint?

The BQ Blueprint is a "30,000-foot level" guide that brings together the major pieces of the puzzle, so you'll be able to see the big picture of getting faster, instead of getting caught up in all the nitty-gritty details (more on those in a minute, though).

If you're in the same boat I was, where you just know you've got potential to be so much faster — maybe even qualify for Boston — but it's not happening, then this report will walk you through the steps I actually took to get there, so that you can apply them to your own running and start seeing real results.

There's one more thing that a lot of people have told me they like about this report — in it, I detail my progress through my first six marathons, so that you can get a reasonable estimate of what's possible for your situation. I also explain the major factors that I now believe contributed to each incremental improvement.

And as for all those nitty-gritty details I mentioned?

Well, Jason Fitzgerald, running coach and author at Strength Running and my partner in creating Run Your BQ, has got you covered there. Tomorrow he's going to be sending out a follow-up report of his own, about what needs to be included in any serious marathon training program (and what doesn't), for anyone who has signed up to our list.

This stuff won't be available for long, so don't miss out. Sign up to download the free BQ Blueprint report, and let me know what you think of it or if you've got any questions at all. Enjoy!

“Would you like me to give you a formula for success? It’s quite simple, really. Double your rate of failure." – Thomas Watson, IBM I just came across this quote in a blog post called Failure Club, by Eric at Roc the Run. The post is about Eric's dedication to qualify for the Boston Marathon,…

Average. That's how Tom Giammalvo describes his health and lifestyle prior to 2010. Not atrocious, not disgusting, not embarrassing. Not any of the extreme, negative descriptors we've come to expect with stories of transformation. Just average. And that's why his is the perfect one to share. As far as his health was concerned, Tom wasn't…

Post written by Susan Lacke. Admit it — you runners love to poke fun at us cyclists. We're dork-ish looking people in our helmets and padded-ass shorts who think it's fun to spend hours pedaling away through roads and up mountains, pretending we're in the Tour de France. But those of us who both run and cycle know a…

We know that willpower is a finite resource. And if you've tried unsuccessfully to make changes in the past (who hasn't?), you know that every subsequent time you try is harder than the previous. So what if there were a way to change bad habits without willpower, and with almost no effort at all? In…

You are not alone. But it sure can feel like it when you first go vegetarian — especially if you live in a place where, when you tell people you don't eat meat, they ask, "But you still eat chicken and fish, right?" Look around, though, and you'll find all kinds of resources out there…

Perhaps more than anyone else, Brendan Brazier is leading the growing trend of athletes moving to plant-based diets — from recreational runners and endurance athletes, like many of us, to NFL and NHL players whose very careers depend on their ability to perform at the highest level. Brendan's ideas on optimal nutrition for performance, which…

Staying on top of your diet is a lot like going to the gym. Once you've developed the habit, it's easy — fun, even — to keep it up. You're in control, you feel great, and you wonder why it ever took so long to start. But when you're on the outside looking in, knowing…

The boy who was born without a right hand and wanted to play baseball with his classmates. He devised a one-armed throw/catch method, and when the other kids didn’t play with him, he practiced by throwing a baseball against a brick wall. Years later, that boy pitched in the Major Leagues and the United States Olympic team….

New Year's resolutions don't stick. Everyone knows it, and it's now become almost cliched to push for a "no-resolutions New Year's." But let's make a big distinction here. On the one hand, you have the ill-fated type of resolution we're all familiar with: "I won't smoke in 2012." "I'll start my exercise plan on January…