Monday, March 28, 2016

London Marathon: Week 6 and 7

Two weeks ago I raced the New Bedford Half Marathon - a race I've won in 2011 and 2014. I was hoping to do the same again this year, but a combination of a good field, not so great weather and an "off" day for me did not play in my advantage. However, I don't believe the result is any indication of my true fitness level currently. In fact, in the past 2 weeks, training has actually gone exceptionally well. I'm happy to have come off of New Bedford healthy and motivated to keep training. The only adjustment is that I need to make is to increase my iron intake level. My March 17 blood work indicated that my iron levels were at the lowest they have been in 6 years. This could at some extent explain my poor showing at New Bedford. I have since increased my iron intake and am hoping that there will be a silver lining to this as I continue to strengthen my fitness in the upcoming weeks. Having raced New Bedford, recoved well and then completed a tough week of training right after gives me a lot of confidence in my training - more so than actually running faster at NB. I felt extremely well during last week's 3x4 mile workout - a staple workout in my training. My AHR  was actually lower than my AHR on Feb 25th's 3x3 mile. In the weeks ahead, I will continue to work on some more marathon pace workouts. I feel that I am exactly where I need to be and for now just need to keep putting in the training. Thanks for reading!


Week 6
Mar 14  Mon 13 miles (1:21) + Hurdle drills
Mar 15 Tue AM  5 miles PM 12 miles (1:13) w/ 5 miles (26:09) of Fartlek of 1-2-3min at 5:00 pace, 1 min recovery at 6:00 pace 
Mar 16  Wed AM 5 miles + Physical Therapy  PM 7 miles ( Sleep RHR = 34) - feeling sick
Mar 17 Thu AM 5 miles (31:43) PM 12 miles w/ 5 mile tempo (25:16 -5:09, 5:06. 5:02, 4:59, 4:59), AHR = 161, Max HR = 169 + Normatec recovery
Mar 18 Fri 14 miles (1:30) + Hurdle drills
Mar 19 Sat  AM 5 miles  PM 7 miles
Mar 20 Sun  New Bedford Half Marathon (4th - 1:07:06) - 17 miles
TOTAL 102 miles, 1 race

Week 7
Mar 21  Mon AM 13 miles PM 5 miles
Mar 22  Tue AM 5 miles + Hurdle drills PM 12 miles (1:14) w/ 6 miles (32:38) of Fartlek of 1-2-3min at 5:00 pace, 1 min recovery at 7:00 pace (slowed this down from last week - better workout)
Mar 23  Wed AM - Planned day off , Physical Therapy
Mar 24 Thu AM 5 miles (30:49) PM 13 miles
Mar 25 Fri AM AM 5 miles (31:54) PM 16 miles (1:29:28) w/ 3x4 mile  at MP: 21:11 (5:53), 21:03 (5:52), 20:56, AHR = 159, Max HR = 175
Mar 26 Sat  AM 5 miles (31:29) PM 13 miles (1:20)
Mar 27 Sun 20 miles (1:52:18) in trainers, easy start, harder in middle then easy finish AHR = 154, Max HR = 176
TOTAL 112 miles, 1 day off



                   Lead pack atNew Bedford  Half Marathon on March 20, photo by Paul Hammond


20 mile long run from Manchester, NH on March 27, photo by Dave Dunham