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

1 comment:

  1. اذا كنت تبحث عن مياه نظيف خاليه من البكتريا والطحالب والشوائب وصالحة للشرب والاستعمال المنزلي وسئمت من الطرق العادية ولا تجلب بفائدة عليك الاستعانه بشركة ركن الشروق أفضل شركة تنظيف خزانات بالمملكة العربية السعودية بشكل عام والاحساء بشكل خاص عن طريق افضل الايادي العامله الماهرة والمدربة على احسن وجه ممكن وأفضل التقنيات الحديثة في شفط المياة والتخلص من الشوائب فحفاظا على صحتك وصحة عائلتك يجب الاسراع والتواصل معنا شركة تنظيف خزانات بالاحساء

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