Training Week 3/19

Training for the week 3/19 to 3/25 was, yet again, spot on. I got in a solid dose of mid-week speed and went long on the weekend for marathon distance over the Boston Marathon course — and then some, including at-pace repeats on each of the last two Newton hills, including Heartbreak Hill.

Where I failed was in getting in hill work, however, that’s not so much a fail because I was listening to my body, which was feeling unusually beat from having raced the Ras the weekend prior (hey, leave me alone, I haven’t race a 5K in a 3 months, and with a long run the day before that, my body was tired heading into this week).

Week 3/19

Mon: 4 miles, easy hilly – road
Tues: 5.65 miles, easy social – road
Wed: 13 miles, speed (3 mile, 2 mile, 2 mile @ ~6:20+) – road
Thurs: 4 miles, tempo-ish – road
Thurs-evening: 5.5 miles – trail
Fri: 4 miles, strong effort – road
Sat: 28 miles, Boston Marathon course, including 2 x each of last two Newton Hills (Heartbreak Hill and one before it), completed in 4:28 – road
Sun: 5 miles, social – trails

Total miles: 69

Quality Workouts

Wednesday: 13 mile speed session in 1:33:29:
o WU – ~2.5 mile run to park (22:29)
o 3 miles @ ~6:20 pace (actual: 6:18, 6:17, 6:13) w/.5 mile jog
o 2 miles @ ~6:20 pace (3:19, 3:22) w/.5 mile jog
o 2 miles @ ~6:20 pace (6:22, 6:26)
o CD – ~2.5 mile jog home (17:30)

Saturday: 28 miles on Boston Marathon course in 4:28:
o 2 x Newton Hill charge
o 2 x Heartbreak Hill charge
o Easy running otherwise

Next Week

Goal for the upcoming week will be scaled-back speed, some hills, but otherwise an easier week so that I can get in one more quality speed session the following week. Idea here is to recovery from Saturday’s 28 mile day. I’m in a very good place fitness-wise right now; I don’t want to blow it, as this is a great starting point for Canadian Death Race training, which will start immediately after Boston.

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: