Wednesday, March 28, 2018

3 weeks to the Boston Marathon: Last week's training

We're down to just under 3 weeks until the Boston Marathon. I'm down to my last few days of max volume which always feels like a curse and a blessing. It's nice to know the toughest weeks are behind you, but the last 2-3 weeks of tapering bring an unwarranted feeling that fitness is disappearing and anxiety sets in as the race gets closer. I will do my best to use that time to dial in travel logistics, nutrition, rehab, and race-day strategy in order to occupy my mind.

There was no long run in this 7 day period as I've decided to spread them out a little more during the final weeks to encourage recovery and quality. The next long run was Monday the 26th which will be posted in next week's bog. I was pleased overall with the training week as I hit 140 miles again while also nailing my 5 x 2 mile mid-week workout. The times aren't terribly impressive, but in the context of the volume and previous week's long run, it's a positive sign for my marathon fitness. It is very satisfying to be back to 20 miles a day while also feeling 100% healthy!

I'd also like to encourage everyone reading this to check out the revamped RunDoyen website. I know most people reading this like to get into the nitty gritty of training, and RunDoyen gives you the chance to connect with pro's with expertise in anything from the mile to the marathon. I've really enjoyed being a part of the process!

Thanks again for reading and feel free to check out last week's training below. Follow me here on Twitter for more updates.

    Monday 3/19/2018 AM: 14 PM: 6
    Tuesday 3/20/2018 AM: 14 PM: 6
    Wednesday 3/21/2018 AM: 5 x 2 mile @ 4:42 avg. pace, 2 min recovery PM: 5
    Thursday 3/22/2018 AM: 14 PM: 6
    Friday 3/23/2018 AM: 70 minutes + 12 x 200 meter hills PM: 6
    Saturday 3/24/2018 AM: 14 PM: 6

140 Sunday 3/25/2018 AM: 14 PM: 6

Monday, March 19, 2018

4 weeks to the Boston Marathon: Last week's training

The US 15k Championships at the Gate River Run in Jacksonville were just over a week ago, and I was fairly pleased with my race. It was my second fastest time at this event and the first time I've raced it mid-marathon preparation. I took a few easy days the week of the race to give myself a shot at being competitive, but the overall focus has still been on Boston training. Looking back, I wish I had a little more confidence to go when the move was made a little over half-way through the race, but I was concerned that my marathon legs wouldn't allow me to make that jump. Regardless, my body responded well to a couple of days rest and I did the best I could off high volume training. It was a great sign heading into the last month of training for Boston!

I realize that I missed a week, so the last two weeks of training are posted below. I allowed myself some extra recovery time after the race, so my first real workout back wasn't until the Saturday after Gate River. We decided for a moderate 22 mile run using the first 2 miles as a warmup and progressing down. The legs bounced back better than expected from the race, and I had one of the best long runs of this type that I can remember. With 4 weeks to go, there are only a few key workouts left. I've hit several of my confidence building workouts already, so caution is key as we get closer to April 16th.

Thanks again for reading, and feel free to check out the last two week's training below.

Weekly Total:
Monday 3/5/2018        AM: 14, PM: 6
Tuesday 3/6/2018        AM: 12, PM: 6
Wednesday 3/7/2018     AM: 5 x 1km @ 2:55-2:57, 1 min rest + 4 x 200 @ 30, PM: 5
Thursday 3/8/2018        AM: 8, PM: off
Friday 3/9/2018        AM: 5
Saturday 3/10/2018 Gate River Run 15k: 44:13
100 Sunday 3/11/2018        Off
Monday 3/12/2018 AM: 14, PM: 6
Tuesday 3/13/2018 AM: 14, PM: 6
Wednesday 3/14/2018 AM: 14, PM: 6
Thursday 3/15/2018 AM: 14, PM: 6, 8 x 200 meters @ 32
Friday 3/16/2018 AM: 12, PM 6
Saturday 3/17/2018 22 miles, avg. 5:17, 2 mile warmup, 4 mile push from 16 @ 4:54
140 Sunday 3/18/2018 AM: 16 PM: 4

Friday, March 9, 2018

6 weeks to the Boston Marathon: Last week's training

After another long week of marathon training, I am now in Jacksonville, FL awaiting the 8:00 AM start tomorrow of the US 15km Championships at the Gate River Run. I have done this race several times in the past, but it's been a few years, and I'm looking forwarding to reliving some memories. I truly enjoy this course; there are some challenging hills, but it's very runable. The toughest and longest hill comes near the end of the race over a bridge before shooting us downhill directly into the finish line, and this is usually where the race is won or lost. It's looking like it will be in low to mid 50s for the race, which is pretty ideal given how humid it can be.

I have taken the last 2 days very easy, but as you can see, the previous week was full marathon training. I had a big workout on Sunday, which is a little close to race day, but I am running out of time for high quality long runs before Boston. It was one of my best tempo, run, tempo workouts I've ever had, and while I won't be fully rested heading into the 15k tomorrow, that workout gives me confidence that I am strong enough and fit enough to be competitive. While eyes are still on Boston, Gate River is an excellent opportunity to test myself and get a very hard effort in a little 5 weeks out from the marathon.

Thanks again for reading, and feel free to check out last week's training below:

Weekly Total:
140 Monday         2/26/2018 AM: 14 PM: 6
Tuesday         2/27/2018 AM: 12 PM: 6
Wednesday 2/28/2018 Fartlek 3 x 1-2-3-4-5, 19 total
Thursday   3/1/2018         AM: 14 PM: 6
Friday         3/2/2018        1 hour run + 12 x200m or hills, PM 5
Saturday         3/3/2018        AM: 12, PM: 6
                Sunday            3/4/2018         3.5 mile warmup, 4 mile tempo @ 18:53, 10 miles in 57                                                                         minutes, 4 mile tempo @ 18:48, 3.5 mile cooldown (25)

Friday, March 2, 2018

7 weeks to the Boston Marathon: Last week's training

The reprieve from cold rain and snow treated me well in Santa Cruz last week. It's amazing how much of a difference a little change in weather and scenery can make. I did not choose the course for the 6 x mile wisely, as it was a little too soft and hilly, but the effort was there. If I was training for a shorter distance, I would be looking for more of a confidence boost from this type of workout, but for the marathon, effort will do. My confidence boost came over the weekend with a fairly quick 14 mile tempo on a hilly 1.5 mile loop. I was fortunate enough to have the company of Brett Gotcher on the bike showing me the way and providing encouragement. Before the workout, I had resigned myself to the fact that the hilly course would force me to back off on the pace, but I managed to surprise myself with how smooth sub-5:00 felt on tough terrain. Trading tights and a waterproof jacket for shorts and a t-shirt in California felt like Forest Gump dropping his leg braces. Hopefully I can get a few days of similar weather in Portland over the next 6 weeks!

Thanks again for reading, and feel free to check out last week's training below. Follow me here on Twitter for more updates.

8 140 Sunday 2/18/2018 Long run 24 miles with 2 x 3 mile pushes at 13-15 and 17-19, (4:57, 4:52, 4:49) (4:57, 4:49, 4:48)
    Monday 2/19/2018  
    Tuesday 2/20/2018  
    Wednesday 2/21/2018  6  x 1 mile on hilly course, 3 min recovery
    Thursday 2/22/2018  
    Friday 2/23/2018
    Saturday 2/24/2018  14 mile tempo @ 4:55