Sunday, February 27, 2011

Week 10 of 16 Marathon Training

Monday Feb 21
AM 18 miles, 2:06min
PM Rehab

Tuesday Feb 22
AM 6 miles, 43min
PM 15 miles, 1:41min, speed drills + hurdle drills

Wednesday Feb 23
AM 6 miles, 43min
PM 12 miles, 1:24min, speed drills + strides

Thursday Feb 24
AM 7 miles, 50min
PM 13 miles, 1:34min
Workout: Medium effort w/ 8 x 3min Christian Hill

Friday Feb 25
AM 7 miles, 53min
PM 12 miles, 1:27min

Saturday Feb 26
AM 12 miles, 1:33min on heartbreak hill
PM 6 miles, 42min, strides

Sunday Feb 27
AM 25 miles, 2:25min
Workout: Tempo 22 miles at 90-95%MP
2:04:16 (5:38 pace) on Boston marathon course
weather: cold, 20's, snowing, course in terrible conditions
1 00:05:23 1.00
2 00:05:26 1.00
3 00:05:30 1.00
4 00:05:33 1.00
5 00:05:40 1.00
6 00:05:40 1.00
7 00:05:33 1.00
8 00:05:37 1.00
9 00:05:39 1.00
10 00:05:37 1.00
11 00:05:42 1.00
12 00:05:45 1.00
13 00:05:41 1.00
14 00:05:40 1.00
15 00:05:55 1.00 climbed 117 feet on this mile
16 00:05:40 1.00
17 00:05:39 1.00
18 00:05:40 1.00
19 00:05:40 1.00
20 00:05:44 1.00
21 00:05:32 1.00
22 00:05:51 1.00 climbed 135 feet on this mile
PM 5 miles, 37min

144 miles

This week I had two workout planned: a medium effort and a hard one. The medium effort was the Christian Hills on Thursday. That actually went really well. It was the first time I was ever able to do more than 6 repetitions on that hill. It's a tough session because you are in oxygen debt, it's long and you have to keep a good form to increase your running efficiency. Because I am feeling much fitter now, this effort did not take much out of me, but it can be a really difficult one if you are not ready for it. The other workout planned was the Sunday run at 90-95% marathon goal pace. Unfortunately, the weather did not cooperate very well for it considering it was SNOWING! I almost canceled this workout but thought about it twice and how sometimes it is just about the effort. The effort was definitely there though as I had icicles, salt and sweat all over me at the end. I know on any other different day results would have been differently. Next up on the schedule will be some interval sessions at marathon pace, but first I need to make sure I am recovered before moving on to this workout. As Nate says, you must allow your body to fully "absorb" one workout before moving on to the next.