With just four weeks to go until the Boston Marathon, I'm feeling really good about my training. My coach is really pushing me with this cycle and I'm running higher mileage and more intense workouts than ever before. It's really no one single Workout that builds fitness; it's the consistency of workouts over time and how they are strung together. I've been working with my coach for nearly four years now, so he knows how to push me in a way that safe. When I received my most recent block of training, I was intimidated by the volume and intensity. But as I've gone through it I have managed quite well!
The most difficult thing about this week was daylight savings time. Even though I started going to bed an hour early on the Friday before, my body clock was messed up all week. I was up for at least an hour in the middle of the night each night, which is rare for me. Thankfully, I allowed myself enough time in the bed to still get nearly 8 hours each night. The darkness was admittedly depressing. I feel like we "worked" our way down to a 6:30 sunrise, and now it was back to square one with most of my runs being in the dark again. Since Greg is done with his marathon (Rock 'n' Roll New Orleans) he's had the time in the morning to make me "care packages" with healthy lunches, snacks, and vitamins. That has helped me feel energized throughout the day.
Monday: 14.2 miles including 10 tempo.
This was a tough workout to have on the Monday after daylight savings! I warmed up for 2.1 miles and then followed that with 4 miles, 3 miles, 2 miles, 1 mile tempo, all with 4 minutes recovery jog in between. My coach prescribed paces for these that seemed impossible, but I tried my best and came relatively close.
- 4 miles in 7:01, 6:56, 6:51, 6:44 (6:53 average)
- 3 miles in 6:49, 6:57, 6:47 (6:51 average)
- 2 miles in 6:50, 6:50 (6:50 average)
- 1 mile in 6:39
Wednesday: 8.5 miles easy at 8:50
I really needed an easy day! It was dark and windy again, but I didn't care because I got to run very easy, which was such a treat after Monday and Tuesday.
Thursday: 8.5 miles including 20 x 200m
|Thursday, March 15th|
When I saw this workout on the schedule I freaked a bit. I've never done more than 12 x 200m in a workout and the paces that my coach wanted me to hit (38-41) were fast. I ran 200m recovery jogs between each interval. I warmed up for 2.4 miles and then got into it.
- Reps 1-10: 42, 42, 40, 40, 39, 39, 39, 39, 38, 38
- Reps 11-20: 39, 39, 38, 39, 38, 39, 39, 39, 39
Friday: 8.4 miles easy at 8:57 average
Ouch! My legs were sore. I had spent a good amount of time on the foam roller on Thursday night and Friday morning before the run, but my legs were definitely sore from those 200 meter sprints. I wanted to call it quits after an hour, but I hung in there for the entire 75 minutes that my coach prescribed.
Saturday: 19 miles with 15 at marathon pace
I was skeptical that this workout would be possible given that my legs still felt a little sore from the 20 x 200m. But I've had successful long runs in the past on sore legs, so I figured I would go for it anyway. I ran 2.5 miles easy, 15 miles at marathon pace, and 1.5 miles easy for a total of 19. My coach prescribed 7:24 as my marathon pace because that is what my recent half marathon in Houston indicates. However, I know I am fitter now than I was in January. This proved itself when I actually had to hold myself back to stay in the 7:20s throughout the workout.
- 2.5 miles at 8:27 average
- 15 miles at 7:21 average!
- 1.5 miles at 8:20 average
Sunday: 5.6 miles recovery at 8:54 average
My legs felt better on this recovery run than they did the day after the 200m intervals.
Total Mileage: 75.9 at an average pace of 8:04!
This is a new weekly mileage PR for me. I am also on day 65 of a run streak, averaging 9 miles a day.
|Past 8 weeks' mileage|