Now that I’m formally training for Boston, I figured it was time to bring back my weekly training updates. I like typing them out here. It helps keep me accountable and affords me the opportunity to look back on my training – highlighting the good and bad – as a cycle comes to an end and then again, after the race. I take note of what worked so that I can repeat it and what didn’t work so I make some changes.
After about two months of “coaching” myself, I made the decision to return to Coach Mark Hadley. I had great success with his coaching the last 12 months. He helped me lower my marathon PR to 3:12 – and I know that I have a faster time in me – so I’m hopeful that with his guidance, I can get there.
We are 15+ weeks out from Boston Monday – still a load of time. But I also know how fast these weeks can start to fly by. My focus for the next few weeks is to find what is sustainable. I am so appreciative of all the feedback I received from last week’s post. I read every comment and email – and had some really great suggestions and ideas. In the end, I’ve decided to try the Friday long run for the time being. That, coupled with an optional rest day on Wednesdays and I’m hopeful that the plan is feasible.
Here’s what it looks like:
Wednesday: easy 5-6 miler OR rest day
Sunday: mid-distance with some speed
I think I will likely take that rest day to start – and see how things go. I like that it’s the middle of the week, so hopefully it can recharge my batteries before Friday’s long run.
Last week was a steady 55.5 miles on 6 days of running. Here is how the week broke down:
10.2 miles: 8:09 pace
I worked from home and was able to enjoy a run in the sun – something I was so appreciative of!
Tuesday, Wednesday, Saturday
8.1, 5, 6 miles
These were all easy/recovery runs – all watch-free. I’ve gone back to doing as many easy/recovery days without a watch as possible. It prevents me from running too fast – or trying to finish fast. It’s all about steady effort miles from start to finish.
17.3 miles: 7:53 pace
The weather was perfect but my legs were dead. It was one of those runs where you feel like you have to be running faster than you really are because the effort is there. After the first few miles, I knew it was going to be a bit slower than most of my long runs lately, so I stopped checking my watch (only saw mile splits) and enjoyed the rest of the run.
It was pretty consistent from start to finish. Longest training run since mid-September! Definitely a great way to start the training cycle
Splits: 8:07, 7:56, 7:59, 8:04, 8:02, 7:49, 7:57, 7:34, 7:51, 7:55, 7:52, 8:03, 7:49, 7:52, 7:57, 7:49, 7:42, 7:13 (last .3)
9 miles: 7:52 pace
Hills, hills and more hills. One of my favorite workouts last winter (for Boston) was a hill workout on the treadmill. As the cycle went on, the duration and the incline of the hill both increased. It’s a tough workout but I truly believe it worked. I remember feeling strong going up the Newton Hills – and especially when I crested Heartbreak. That is my goal again this year – get up those hills feeling strong and ready for the last 10k. After a morning of crafts and prepping for Sunday macaroni, I made my way to the treadmill.
Here’s what this week’s workout looked like:
2 up (8:07, 7:55)
11 sets of: 2 min @ 4.5% incline, 2 min @ 1% incline (first 8 sets at 8:00 pace; last 3 at 7:53)
8 sets of 30 sec on (5:49 pace), 1 min off (8:27 pace) – all at 1% incline