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Boston - Weeks 3-5

Stephen

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Well, I guess I've missed a few weeks... (I have no idea how to control the picture size)

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January 14-20

  • Monday
    • 10.1 miles in 1:17
      • After the hard long run on the previous Saturday I was expecting my legs to feel like garbage, was pleasantly surprised after 3-4 miles to find my legs feeling good and stride was smooth. As I've been doing on all my easy days lately I ran by HR and made sure to keep my HR under 150. Happy with where my easy paces lately, starting to feel really fit. 
  • Tuesday
    • 3.2 mile WU in 28:12 + 4.2 miles of 16 x 400 with 1:15 rests + 3 mile CD in 23:42
      • It was very cold at the start in the 20's, ran very easy to warm up for 3 miles followed by 4 strides to wake my legs up. Leg speed workouts are usually a bit tough for me because I dont keep up with turnover, especially during marathon training. Was happy to be able to consistently hit the 400's in the 81-84 second range with 1:!5 rests. At times I felt like I was dragging but was still hitting 5:30 pace so I kept going. The middle reps were a mental struggle when it still feels like you have forever to go but your legs arent really that tired yet. I was able to finish out strong with an 80 second last rep. I did a longer cooldown than usual of 3 miles to get some extra mileage on the day since there wasnt much for volume in the workout. 
  • Wednesday
    • 8.4 miles in 1:10
      • Cold and very tired today. Didn't sleep much last night, work has been pretty crazy and I also was firing someone this morning so might have had some extra anxiety which kept me up. 
  • Thursday
    • 10.1 miles in just under 1:20
      • Feeling better today but HRV score was pretty low so I kept it extra easy pace-wise. However, I ended up running a mile longer than I thought I would when I headed out. 
    • Normatec at the gym - 20 minutes
  • Friday
    • 3 mile WU in 23:34 + 8 mile Tempo in 49:06 + 2 mile CD in 15:45
      • A little chilly out today in the 30's and windy so over dressed for my warm up a bit to get... warmed up. Wore trainers and felt pretty good, changed into vaporflys and shed some clothing to be lighter for the tempo. I focused on starting out slower and being patient in the tempo before setting down into about HMP. I ran on rolling hills and progressed nicely. Was able to finish with a fast mile and still wasn't digging all that deep. Very happy with the effort, continuing to feel very strong and fit. Was tired after, not destroyed which is just right. Reflected in my log about how I used to hate and struggle at tempos and today felt great. Interesting I split 18:49 and 38:15 for 5K/10K respectively. Changed back into trainers and did a short cooldown.
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  • Saturday
    • 8.1 miles in just under 1:05
      • Rainy and cold outside so I used the treadmill. Was probably a good thing since I always run super slow on the TM because I hate it. Watched tv and slogged through a decent recovery run. Legs felt good after sleeping in some recovery compression socks last night.
  • Sunday
    • 17.1 miles in 2:20
      • we had a winter storm roll through saturday night and the roads were not plowed and looked pretty dangerous. Slogged through an easy long run, ended up going a little shorter than I wanted but the time was about right so whatever, this sucked.

77.3 miles total for the week. 2 great workouts, a sub-par long run but good time on my feet and volume continues to build. 

January 21-27

  • Monday
    • 9.3 miles in 1:18
      • A pipe burst at work and flooded my floor and a few below it so I ended up working from home and let my son stay home with me from daycare. This meant running on the TM and running easy. Wasn't too upset about it since it was a feels like close to 0 today.
  • Tuesday
    • 10.6 miles in 1:22
      • Eased into this run and progressed as I went, especially once I got past the ice stretches on the bike path. Felt good today but made sure I didn't do anything crazy before a workout tomorrow. 
  • Wednesday
    • 3 mile WU in 22:01 + 10 x 800 w/ 1:30 rests + 3 mile CD in 24:22
      • Did this workout on the TM due to the ice, made it easy to run consistent paces on the reps. First 6 @ 5:33 pace, 7-9 @ 5:30 and last @ 5:27. Felt pretty good for most of it, started grinding on reps 8-9 and had to focus and push to hit the last. This was a great workout, the short reps were challenging. Probably could have gone shorter but would have been hurting pretty bad by the end. 
    • 45 minutes of strength work in the PM
  • Thursday
    • 7.6 miles in 1:02
      • very cold today and windy. My right foot was sore from either running on the TM, the strength work last night or both. Went a little short today because I was running slow and there was ice everywhere. Probably needed a short day anyways though so nothing to worry about. 
  • Friday
    • 8.1 miles in 1:08 
      • another feels like of 1 day so opted to be a baby and run on the TM. I rationalized it as helping to keep it a very easy day ahead of a big long run on Saturday. Heart rate was super low today, probably a result of getting to bed real early last night. Felt good. 
  • Saturday
    • 21 miles in 2:23:08 (16 @ 90-95% MP)
      • 3 miles to warm up followed by 16 continuous shooting for something in the 6:30-6:40 range. Legs were heavy to start so was ok easing into the steady state miles. Did this run on a big rolling hill section that has destroyed my legs on harder runs in past cycles and they handled it well. In the back half of the 16 workout I came upon some kind of training group that provided good motivation but also made me speed up a bit to catch and pass them a few times (oops). Last few miles were tough but nothing too crazy like having to go to the well. Great workout, wont have another of these for 3 weeks now. 

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  • Sunday
    • 10.37 miles in 1:21:40
      • Ran with a friend on his long run. He's training for a halfso he was only doing 10 so I decided to go with him through some parks and on hills. HR was again very low on this run even at decent paces. 

78.6 miles total for the week. Another two really good workouts this week, 4 weeks done and continuing to have a strong cycle. 

 

January 28- February 3

  • Monday
    • 10.1 miles in 1:19
      • Very tired today from the big weekend of 31+ miles. Ran very easy by heart rate and didnt look at pace. Accumulated fatigue is here people, I am so tired. Marathon training. 
  • Tuesday
    • 8.37 miles in 1:06
      • feels like of 0 outside and nasty headwinds, couldn't feel my legs. Felt pretty sluggish waking up this morning anyways so the cold temps encouraged me to go shorter today because I was miserable. 
  • Wednesday
    • 3 mile WU in 24:41 + 4 x 2 miles w/ 1:30 rests + 2 mile CD in 17:34
      • Treadmill run, too cold / icy / windy outside to do a good workout. Typical TM warm up of 2 miles easy with 1:00 surges in the 3rd mile. Ran the first rep @ 5:55 pace, next two at 5:50 and split the last rep at 5:50 for 1 mile and 5:45 for the last. Felt really good during this whole workout, never had to push very hard to maintain pace and the short rests weren't an issue. Re-watched this past Berlin marathon where Kipchoge set the WR during the workout which provided good extra motivation. Great workout.
  • Thursday
    • 9.35 miles in 1:20:30 
      • Easy run on the TM, it was too icy outside to get a good run in. Left knee started bothering me on this run from a very tight quad/IT band. Stretched it out briefly and finished then rolled the living sh*t out of it a few times the rest of the day. Was thinking it would be fine but always super paranoid about issues cropping up and staying during training. 
  • Friday
    • 9.3 miles in just under 1:18
      • easy run on the TM before a doctor appointment and work. My left quad / IT band / whatever is still tight but knee is not bothering me anymore so rolling must be working. The ice/snow on the roads forcing me to run on the TM is probably a blessing in disguise right now because it's forcing me to run extra easy on the TM which helps with recovery for sure. My HRV has been all over the place this week so glad I have a lot of easy days before my next workout (next Wednesday). 
  • Saturday
    • 16 miles in 1:59:26
      • Ran with a guy from out of town. Had some ice issues a few times but was able to cruise for the most part after my legs warmed up about 4-5 miles in. This guy is shooting for a sub-3 marathon but doesnt run much for milesage so his legs were far fresher than mine. He wanted to run the last few miles at his marathon pace (6:52) which I was fine with and then we ended up running a mile close to 6:00 pace (NOT his marathon pace) and I said F*** this I'm running easy. My legs were way too heavy to do that and I'm not sabotaging my training. This is why I hate running with other people too much. 
  • Sunday
    • 8.1 miles in 1:02
      • Beautiful weather today, close to 50 degrees. Got to run in shorts and a light long sleeve shirt, which was amazing. Legs were a little heavy but felt pretty good overall. Got to focus on and clean up my stride mechanics which get a little wonky when I run too much on the TM. Ended up cruising along pretty well but kept an eye on HR to make sure I was staying in the easy zone. Forced myself to not go too long to recover.
    • 1:00 strength work

74.6 miles total for the week. One very good workout and one missed as a result of moving my schedule around to account for the weather. Honestly, I dont know that I could have handled another session this week, even with it being a lighter fartlek. Keeping mileage high but getting more easy days in this week should help get ready for next Wednesday's 10 mile tempo. I am 1/3 through my cycle with 10 weeks to go until we toe the line in Hopkinton. Feeling very optimistic lately but we're still far enough out that I know it can turn quickly if I'm not careful. 

Thanks for reading, hopefully I'll do a better job of keeping up.

Happy training. 

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Double click on the picture and you should be able to change the scale. Lots of good miles.

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Aside from running easy miles when I don't really care too much about pace, it is really hard for me to do workouts with other people. I really enjoy the social aspect of running with others, but it's far too easy to run too fast or too slow and then it's not productive for me. 

And I am glad other runners watch and re-watch marathons while running on the TM. 😂

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8 hours ago, Carissa Liebowitz said:

Aside from running easy miles when I don't really care too much about pace, it is really hard for me to do workouts with other people. I really enjoy the social aspect of running with others, but it's far too easy to run too fast or too slow and then it's not productive for me. 

And I am glad other runners watch and re-watch marathons while running on the TM. 😂

I rewatched Boston recently too... that was not nearly as motivating as Berlin was 🥶

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You are super dedicated to put in that much treadmill time!  I enjoy following your training - quite inspiring.

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12 hours ago, Stephen said:

I rewatched Boston recently too... that was not nearly as motivating as Berlin was 🥶

I have watched the Nike Breaking2 documentary at least 4 times now. Kipchoge is magic.   

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On 2/4/2019 at 11:52 AM, Carissa Liebowitz said:

Aside from running easy miles when I don't really care too much about pace, it is really hard for me to do workouts with other people. I really enjoy the social aspect of running with others, but it's far too easy to run too fast or too slow and then it's not productive for me. 

And I am glad other runners watch and re-watch marathons while running on the TM. 😂

All of this^. 

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11 hours ago, Carissa Liebowitz said:

I have watched the Nike Breaking2 documentary at least 4 times now. Kipchoge is magic.   

He is incredible. Also, i love that documentary. I still laugh every time at the part where Tadese realizes how important drinking water is for a marathon

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23 hours ago, SIbbetson said:

You are super dedicated to put in that much treadmill time!  I enjoy following your training - quite inspiring.

Thanks and the feeling is mutual. 

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