Sunday, February 27, 2011

Boston Marathon Training-Week 11

Week 11
40 minutes on spinning bike (hr-131, easy recovery bike ride)
60 minute Full Body Workout Bob Harper DVD 
100 push ups, 100 sit ups

6.29 miles
7:44 pace, heart rate avg. 142
5 miles-Treadmill (focused on form and maintaining a steady pace)
7:34 pace, heart rate avg. 143 
15 minute ab workout

15.29 miles
7:20 pace, heart rate avg. 143
25 minute ab workout

6.20 miles
7:26 pace, heart rate avg. 140
60 minute upper body workout
45 minute recovery spin ride (hr-131)

12.01 miles (w/7 @ 15k to half marathon pace) 
I ran the 7 miles at 6:34 pace over very hilly terrain, so I was satisfied with the pace.
6:53 overall pace, heart rate avg. 152
60 minute ab and leg workout that was very intense; my legs are still feeling it

5.10 miles
8:06 pace, heart rate avg. 131
60 minute upper body workout (I brought it so hard today, felt great!)

22.46 miles
7:12 pace, heart rate avg. 150
The weather was nice and I was feeling pretty good.  My legs were still quite sore from that Friday leg workout.  I was shooting to run a 7:20 average, but I was feeling pretty good and I stepped it up a notch.  I think today's run would have resulted in a 3:08 marathon if I kept pace for 26.2, which I easily could have done.  I really had to hold back, because I wanted to run much harder and faster than I did. This was the longest run during my Boston Marathon training program so it was a good test.  I feel that  after this run, I am in shape for about a 2:57 or less marathon. 

Training Update- The race is now just 50 days away.  I have just 7 weeks of training left.  4 weeks of lots of miles and intense training and then 3 weeks of tapering.  I am doing another race in 3 weeks and then one more 2 weeks after that (a 5k and then a 10k).  Training is coming along well, I just need to make sure to keep focused and keep doing what I'm doing.  I'm so pumped!

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