Boston Marathon Training-Week 6

Week 6
Monday
40 minutes on spinning bike (hr-134, easy recovery bike ride)
60 minute Full Body Workout

Tuesday

40 minutes on spinning bike (hr-133)

8.16 miles w/10 x 100 meter strides

6:46 avg. mile pace, heart rate avg. 159 

This run went great!  I battled through the snow for a good speed workout.

15 minutes ab workout

Wednesday
12.56 miles

7:18 avg. mile pace, heart rate avg. 145

This run went pretty well.  Near mile 8 an old guy fell down in his driveway, so I stopped to help him up.  Luckily he was okay, he was hard to lift though!

40 minutes on spinning bike (hr-131)

Thursday

50 minute intense spinning class (hr-roughly 160)5.63 miles

7:48 avg. mile pace, heart rate avg. 143 (this was a very snowy day)

15 minute ab workout

Friday
11.33 miles
7:32 avg. mile pace, heart rate avg. 148

15 minute ab workout

60 minute full body workout

Saturday
5.21 miles
8:06 avg. mile pace, heart rate avg. 147

This was an easy recovery.  It was very cold and very snowy.  10 degrees today.

30 minutes on the spin bike, followed by a 30 minute leg strengthening and ab workout

Sunday

40 minute spin bike workout (hr-134) followed by a 15.12 mile run

7:40 avg. mile pace, heart rate avg. 154

15 minute ab workout

This was supposed to be a bit of a recovery week, however I went absolutely overboard on the biking.  I decided on Sunday that I would opt for a less hilly route then normal and try and battle through the Kal-Haven trail.  That was comical.  Trying to maintain a 9 minute pace was nearly a joke.  I ran a mile and a half on it and then went down some streets I hadn't really run on before.  I ended up running by far the hilliest run of my life.  Right around the turnaround point, I discovered what must be the steepest hill in Kalamazoo and I descended it and then attacked it.  It took me over 4 minutes to climb, so you can image how long that hill is.  The times this week are a bit deceiving due to the heavy snow fall on the streets.  Many of the runs I was powering my way through the white stuff.  Next, week I hit nearly 70 miles and throw in speedwork in addition to this endurance.  I am feeling ready to go.  It is essential that I continue to stretch and foam rolI on a daily basis.

My 2011 Tentative Race Schedule

2011 Races-I have made a tentative race schedule for the year!!
February 19th-Ice Cube Half Marathon (Mt. Pleasant)
March 19th-Shamrock 5k
April 18th-Boston Marathon
May 8th-Kalamazoo Marathon
May 14th-5/3 Riverbank Run 25k*
May 21st-Oaklawn Hospitality Classic 10k and 5k
June 4th-Sunburst Marathon
June 18th-Kalamazoo Klassic 10k and 5k
June 25th-FCA Half Marathon (Ionia)
July 4th-Race for Poverty 10k
August 13-Steve's Red Raider Stomp 10k
August 27th-CRIM 10 miler or North Country Trail Run 50 miler*
September 24th-Peacock Strut 10k and 5k
October 16th-Grand Rapids Marathon
November 13th-Veteran's Marathon*
November 19th-WMU Turkey Trot

Here is my tentative race schedule for 2011.  I am very excited.  I am doing a lot more marathons this year than shorter distance races.  First off on the racing schedule is a half marathon next month in Michigan.  Due to the weather, I don't know what to expect.  If the weather cooperates, it would be nice to set a pr.  I will then take on the Shamrock 5k and attempt to set a 5k pr (I am only running a couple of lone 5ks this year, so this is one of my only chances to do so).  Then, my plan is to dominate Boston in 3:05 or less.  Next up, back to Kzoo for the Kalamazoo Marathon that is less than 3 weeks after Boston.  I normally wouldn't do another Marathon that quick, but how could I turn down my hometown's first Marathon.  So, I am probably going to shoot to do that one in 3:10 or less.  The next week is the Fifth Third River Bank run 25k in Grand Rapids, which depending on how I am feeling from the Marathon, I may skip.  I definitely want to do the Oaklawn 10k and 5k doubler the following weekend and try and PR in the 10k.  I am going to then run the Sunburst Marathon with my buddy Jordan (it's his first marathon) and we are going to run it together at whatever pace he is shooting for.  Next up on the agenda, the brutal Kalamazoo Klassic doubler (the horrible 10k hill, followed by a 5k after).  After that, I will get my only real shot at setting a pr in the Half for the year, since I'm only doing two for the entire year (hopefully I can bust out something in 1:24 or less).  After that, I will have a couple of 10k's to try and set pr's in and prep me for the GR Marathon attempt of under 3 hours.  Near the end of August I will take another stab at the CRIM 10 miler (I really want to run a 50 miler, but I should probably save it for the following year and concentrate on GR however).  I hope to set a pr in the 10 miler and do it in under 1:02, if I have trained well enough, under an hour would be awesome!  After that, one more tune up before the GR Marathon with a doubler at the Peacock Strut.  Then, the GR Marathon!  I really hope to break 3 hours!!!!!  I will then unwind the racing season with a possible Marathon the next month where I will probably shoot for somewhere around 3:05.  Then, I will cap off the racing season with the traditional WMU turkey trot to end the season. Looking forward to all of this:)

Boston Marathon Training-Week 5

Week 5
Monday
30 minutes on spinning bike (hr-128, easy recovery bike ride)
60 minute Bicep, Tricep and Leg Workout

15 minute ab workout

Tuesday

 9.15 miles (w/ 4 miles at 15k to Half Marathon pace)

6:49 avg. mile pace, heart rate avg. 155

This run went very well.  I could have picked it up a bit for the 4 miles in between, but very good speed workout:)

Wednesday
14.23 miles

7:16 avg. mile pace, heart rate avg. 148

I took this run a little easier by going on a flatter route (with just one massive hill in between)  My legs were asking for a bit of a break from the hills.

30 minutes on spinning bike hr-141

15 minute ab workout

Thursday
5.34 miles

7:58 avg. mile pace, heart rate avg. 136

This was a very snowy run, which definitely slowed the pace.  Took this as a very nice and easy recovery run.

60 minute Chest, Back, and Shoulder workout

Friday
12.36 miles
7:31 avg. mile pace, heart rate avg. 142

15 minute ab workout

Saturday
5.21 miles
7:46 avg. mile pace, heart rate avg. 142

Tough run through the snowstorm (the roads were packed down pretty hard from the snow)

65 minute full body workout with Bob Harper (I hope this guy makes more of these DVD's, these are intense!)

15 Minute Ab Workout

Sunday

 20.50 miles
very hilly course (one hill was a steady incline for well over a mile)

7:25 avg. mile pace, heart rate avg. 146

I decided to take this run easier than I did last week and slowed the paced to a 7:25.  This was a very hilly route.  It very much simulates what the Boston course should be like.  It was also quite snowy this week, which slowed my pace as well. This was my first 20 miler of this training program and it went very well.  Next week I get a recovery week (56 miles total).  After that, the endurance stage is over and the second microcycle involves both endurance and speed.  So, I will keep up the same amounts of mileage that I have been building up over the last several weeks, but I will now incorporate a bit more speed work.  

Boston Marathon Training-Week 4

Week 4
Monday
30 minutes on spinning bike (hr-133, easy recovery bike ride)
65 minute Full Body Workout with Bob Harper (so intense)

15 minute ab workout

Tuesday

 9.05 miles (w/ 10x100 meter repeats)

6:59 avg. mile pace, heart rate avg. 156

This run was brutal through the snowstorm, snow was going straight into my face and I had to be careful to not slip because it was quite icy.

Wednesday
14.31 miles

7:25 avg. mile pace, heart rate avg. 148

30 minutes on spinning bike hr-132

15 minute ab workout

Thursday
5.17 miles

7:57 avg. mile pace, heart rate avg. 136

65 minute intense Full Body Workout with Bob Harper

Friday
11.29 miles
7:27 avg. mile pace, heart rate avg. 150

Saturday
5.21 miles
7:31 avg. mile pace, heart rate avg. 141

60 Minute Chest, Back, and Shoulder Workout at the Gym

15 Minute Ab Workout

Sunday
18.46 miles
very hilly course (one hill was a steady incline for well over a mile)

7:13 avg. mile pace, heart rate avg. 145

This run went very well.  I have decided that I am going to step up my pace on my long runs.  This was a very hill course, which is exactly what I need in training for Boston.  I had been very tired this week, not getting enough sleep.  My Tuesday-Saturday runs had all been done through hard packed snow which slow your pace quite a bit.  It is harder to compare week to week runs in this case and heart rate is a better indicator.  As you will notice, this week a lot of my runs had a higher heart rate then previous weeks even though my pace was slower. (that  means I was working harder going through the snow)  Sunday, however, I was able to run on the road and avoid snow for the most part.  Next week the mileage kicks up a bit more and then the week after I will get a recovery week.  Also, we just booked the hotels for Boston!!!  I am loving training for this race:)

Boston Marathon Training-Week 3

Week 3
Monday
30 minutes on spinning bike
60 minute Bicep, Tricep, and Leg workout

15 minute ab workout

Tuesday

 9.02 miles (w/4 miles at 15k to half marathon pace....lactate threshold workout)

6:52 avg. mile pace, heart rate avg. 153

Wednesday
13.22 miles

7:22 avg. mile pace, heart rate avg. 146

30 minutes on spinning bike

60 minute Chest, Back and Shoulder workout

15 minute ab workout

(I went a little overboard on the exercise today haha)

Thursday
5.21 miles

7:30 avg. mile pace, heart rate avg. 141

15 minute Ab workout
Friday
11.27 miles (Birthday run in shorts and a cutoff t-shirt....best present ever:))
7:09 avg. mile pace, heart rate avg. 147

60 minute Bicep, Tricep, and Shoulder workout
Saturday
5.11 miles
7:36 avg. mile pace, heart rate avg. 140

65 minute full body workout with Bob Harper (Biggest Loser guy, talk about intense, loved the pain!)
Sunday
15.22 miles
very hilly course (one hill was a steady incline for well over a mile)

This run went very well, considering the roads were very snowy.  I ran my typical course backward, which resembled the Boston course more....it was downhill for most of the first half with several hills throughout and finished with a mile plus steep incline.7:24 avg. mile pace, heart rate avg. 145
15 minute Ab workout

This week went very well for training.  I am considering shooting for 3 hours for Boston,  

but I'm not sure if that is overly ambitious or not.  I am definitely shooting for a 7:00 minute pace now however, which is roughly a 3:03:24 Marathon.  Right now, I think I'm on pace for a sub 3:07 with the training I've done.  Feeling good so far.  Also, I was considering doing a ton of races this year, but I have opted out of that and decided to put my main focus on Boston.  I am probably going to do a Half Marathon in February and shoot for a sub 1:25 and maybe a 5k before hand as well.  This week I have also been seriously considering the possibility of doing an Ironman down the road as well as some Ultra Marathons.  Depending on how I do at Boston, I may do a 50 mile Ultra Marathon in August.  It sounds sweet....ya, I know I'm nuts haha.

59.03 miles total for the week