Sunday, March 13, 2011

Boston Marathon Training-Week 13

Week 13
40 minutes on spinning bike (hr-132, easy recovery bike ride)
60 minute upper body workout
15 minute ab workout

11.23 miles (w/6 x 1000m repeats at 5k pace)
6:55 overall pace, heart rate avg. 153
I found it difficult at times to maintain the 5k pace.  I definitely did not maintain the pace I needed to the whole time.  It was a good learning experience.
15 minute ab workout

15.99 miles
7:14 pace, heart rate avg. 151
This was a brutal run.  It was very windy and rainy and I had to get up pretty early to knock out this workout.
40 minute recovery bike ride (heart rate avg. 136)

6.26 miles
7:39 pace, heart rate avg. 144
5 miles (treadmill, focused on form and maintaining a consistent pace)
7:32 pace heart rate avg. 142
60 minute upper body workout

12.26 miles
7:15 pace, heart rate avg. 144
15 minute ab workout
35 minute bike ride (heart rate avg. 145; brought some intensity near the end of the ride)
15 minute leg workout (strengthened the quads a big, but I wasn't feeling it too much today)

6.06 miles
7:18 pace, heart rate avg. 143 
Nice run in Portage on the Celery Flats trail with Jordan.  This was an extremely windy workout, my guess is that it was gusting at 30+ mph at times.

18.37 miles
6:48 pace, heart rate avg. 154
This run went way better than expected.  I was supposed to run 14 miles at Marathon pace.  I ran a 1.5 mile warm-up at roughly 7:20 pace, then 14.5 miles at 6:43 pace and finished with a 2.37 mile cool-down (which I ran pretty quick as well).  I am fairly confident that I could have maintained this pace for an entire Marathon.  I kind of felt like I was holding back a bit.  My goal was to run the 14 miles at 6:45 pace, which I beat my 2 seconds per mile.  Last time I did a pace run, I ran 12 miles at 6:53 pace and I struggled to keep that pace.  This shows that I am improving.  As of right now, I am leaning towards running a 6:45 pace for the Marathon, which would put me at just under 2:57 for the Marathon.  I still have lots of work to do.  36 days until the race!

Weekly total=75.17 miles (Most I've ever run in a week!)

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