Increased mileage this week by adding a 4th running day. Remember, I only train three days a week, but will do four a week more often as I build up towards Boston. The intensity of each training day is high with rest days in-between. The fourth day this past week was an easy run to add miles to the week. I ran over 110 miles this month, which is what most serious marathons put in a week! Yes! A week! I wish I had the time to run more, but I've been successful with my 3-4 days a week averaging about 30 miles. I adapted this training for the past two marathon I completed last year with great success (Boston in 3:13 and Chicago in 3:11). I loosely adapted this method from a book titled, "Run Less, Run Faster". I should but it! Anyway, I'm confident that I can set a personal best in Boston! That means I need to break 3:13:15 set in 2008, my first Boston!
February 21 - Intense Progression Run. I usually have medium or hard progression runs, but this one was intense! I wore the Saucony Kinvara for this short, but intense run! Ran a 4-miler with the following splits: 6:14, 6:07, 6:02; 5:46! A 5:46! I can't remember the last time I ran a 5:46 mile! Probably in high school! Felt great throughout the run! Completed the run in 24:10 (6:02 p/mi).
Weather - 34/25/66%; NNE12.
Weight After Run = 142.
Shoes - Saucony Kinvara (red).
February 22 - Long Run with Newton Hills Simulator. Ran 7.80 miles in the 1st hour, followed with 8.74 miles in the 2nd hour with Newton Simulator Hills. 1st two miles of 2nd hour were at MP (7:13p/mi), then 3% at 7:03p/mi, 0% at 6:44p/mi, 6% at 7:03, 0% at 6:44, 4% at 7:03, 0% at 6:44, 6% at 7:03. Cool down with 1.5 miles barefoot. Felt very strong! Total Miles = 18.03 in 2:13:35 (7:23 p/mi).
Weather - Indoors.
Weight After Run = 140.
Shoes - Nike Air Zoom Skylon (orange).
February 24 - Easy Run. 5-miler in 37:55 (7:35 p/mi)
Weather - 26/21/45%; S4; Sun.
Weight After Run = 142.
Shoes - Nike LunarGlide+2 (orange).
February 25 - 6's and 7's. It's been a long time since I did this tought hill workout. It's 6% at marathon pace (MP) for 90 seconds, followed with 0% at recovery speed for 60 seconds, then 7% at MP, followed with 0% at recovery speed for 120 seconds. After a 2-mile warm-up (20 minutes), completed six sets. First five sets were 6% at 7:30 pace, 0% at 10:54 pace, 7% at 7:30 pace, 0% at 10:54 pace. Last set was 6% at 7:13 pace, 0% at 10:54 pace, 7% at 7:13 pace, 0% at 10:54 pace. Felt great throughout. Followed that workout with a progression 4-miler. Started at 8.0 mph, increased 0.1 mph for every 0.20 mile until reaching 10 mph for the beginning of the 4th mile. Progressed to top off at 13 mph finishing the last mile in 5:41! Felt strong!
Weather - Indoors
Weight After Run = 142.
Shoes - Nike Air Zoom Skylon (orange).
TOTAL MILES WEEK 17 = 37.51.
No comments:
Post a Comment